Squats
4 @ 265, 3 @ 275, 2 @ 285
4 @ 275, 3 @ 285, 2 @ 295
You are not supposed to move the benches in the "pump room" so instead of box squats I did regular squats instead. My hamstring flexibility went down the tubes in phase II because I didn't do a very good job keeping up with all of the stretching. Serves me right.
Yes, seriously nice squats, Nick. My top number is gonna be WAY lower than your bottom one, lol. So, extra Spanish homework for you this weekend. Better do a bilingual article at the track!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Thanks guys. I go down to parallel, when the top end of my quads grab. The stretching is a pretty good indicator. I can hardly do a full squat now with just my bodyweight. Time to get stretching.
Sorry about the long response time; I was too busy writing about cars going around in circles this weekend.
Monday, October 10th
Deadlifts
4 @ 285, 3 @ 295, 2 @ 305
4 @ 295, 3 @ 305, 2 @ 315
Good increases here, but my grip, even with a mixed grip, was failing badly. I gotta get it up to par.
Bench Press
4 @ 195, 3 @ 205, 2 @ 215
4 @ 205, 2 @ 215, 1 @ 225
Dammit. I did the same weights so I could get all of the sets. No luck. I don't know if doing deadlifts first this week had anything to do with it, but I hate this lift and it's really annoying me. I am tempted to switch back to dumbbells, which are my favorite, but I don't know if I could get the heavy ones into place.
External Rotations
2x10 @ 30
I could have easily done 12, that's what I get for not reading my sheet carefully enough.
Barbell Rollouts
2x9
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
6 plates on the bar for the dead, Nick. Seriously sweet. That's my goal for next week! [img]smile.gif[/img]
How are you liking the rollouts? I think they're way cool.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I had done them before with a swiss ball, but the barbell version is tougher. I like them, it's just awkward doing them in the middle of the "pump room."
I just can't get over how bad my bench is. But, my shirts are a lot tighter up top and, finally, around the arms.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Oh c'mon Nick - 225 is nothing to sneeze at. You're doing great. I'm only able to get that with the Smith! And if your shirts are filling out, you must be doing something right.
I hear you about the rollouts. Luckily, by hitting the gym late in the evening, there's not that many people and I can usually find a spot to do these without too much difficulty.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
You pressed a 225? Was that a first? Either way, you beat me to it! (Remember we were "racing"?) I'm pressing 90's on my good days, haven't tried the bar in a while... but either way, you win! 405 on the dead is still up in the air though!
So you've completely reworked Workout B, I see. This was your workout from Phase 2, right? Modified to a wave. I think I'm gonna give the program one more shot and see how my shoulder performs tonight. Any way, nice work, man.
I agree with your last statement completely!!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Rock- I completely forgot about our "race" and I figured you won easily. Well, hot damn, now I need to get 2 reps.
Rob- Yeah, I figured if I was going to be doing cleans, I could combine them with the presses. But, I am having a hard time finding an appropriate second exercise. The good mornings were rough because of the beating I take on Mondays with deadlifts.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Given that you're doing heavy leg exercises in A and C, I don't think you need the good mornings (particularly with only taking a day rest between w/o's) and are probably over-doing it. Perhaps pulldowns or chinups?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Chinups would work. That way I could give my back and biceps (which I feel get neglected somewhat in this program) the two days of stimulus that my chest/shoulders and triceps get. Good call.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Close Grip Rows
2x10 @ 135 (I couldn't find the rope attachment to save my life)
Either I was a big douchebag today (no surprise), or I was really observant. I saw:
The head personal trainer/TigerX instructor doing Smith squats and upright rows
The dude that wore the wifebeater Wednesday, with a cutoff "CIA" shirt
I guy with severely rounded shoulders flexing after tricep extensions
The Big 12 Swim Meet that had far more competitors than spectators
A dude doing something that most closely resembled a cuban press (but wasn't) with dumbbells that were way too big
Gotta love Fridays! It was busy today. I guess everyone wanted to counteract all those calories from alcohol they'll be taking in homecoming weekend. (Tomorrow)
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Hmmm, sounds like you missed an opportunity to start a conversation, bud!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
This was probably the hardest time I have had motivating myself in a long time. I stayed up late (for me on a school night) studying for a test, and I took a nap when I got back from class, something I normally do not do. After waking up (to the sound of my phone) I was in no mood to workout. After 45 minutes of JPF and settling the latest controversy in my fantasy football league, I finally mustered the willpower to go to the gym instead of back to bed.
I swallowed my pride on the bench press and went down. After the first set of four, I knew that there was no way I would complete everything again, so I just settled for a 215 double. Because of our recent email conversations about not going past parallel (thanks guys), I felt it in my triceps a little bit more. I still was pissy, but then about halfway through my bench sets, the 3 Doors Down video with Tony Stewart and Dale Earnhardt, Jr. came on, and I was a motivated man.
I only went up five on the deadlifts instead of 15, because I knew I was getting close to my grip's breaking point. I have noticed that if I turn over my right hand (facing the mirror) I can grip a little more than vice versa. The last set of three started off horribly, but I reset and was able to get through it.
Now my Astros have to win.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
R: It was mentioned a bit in Scrawny to Brawny. From what I have read, going past parallel puts a bunch of pressure on your shoulder joint. (Just like an upright row, but that's my thinking) I have a history of minor shoulder troubles from back when I didn't know how to lift, and I don't want to risk my shoulders.
For me, parallel is about 3-4 inches off of my chest.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Nick, nice bit of motivation there. Way to go for making it happen and not slacking off. Nice numbers of the DL - ya bastard, you're still ahead of me! And don't worry about the bench - those are still respectable numbers. I'm going this evening. I'll let you know how it goes.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Originally posted by nbjjku: Rob- Good pull yesterday. If I only go up five pounds again, you will catch me!
Thanks, Nick. But, man, I'm not sure I can go much more at this stage. That really knocked it out of me. My body feels like it's been run over by a steamroller today! Ouch.
Why the nerves?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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