Road to 400 Log

[I. Kay]

Phase IV begins!!!

Low-bar squats

warmups : 6-155, 5-185, 4-225

work sets:

1st wave
4 x 275
3 x 275
2 x 275

2nd wave
4 x 285
3 x 285
2 x 285

Quarter Squats
4 x 365

Back-Off Set
10 x 225

Barbell Holds
4 x 30secs - 135

Feeling good! [img]/images/graemlins/laugh.gif[/img]

The low-bar, wider-grip stance is fantastic! King said the switch would allow for a heavier load, and damn it if he wasn't right!

[I. Kay]

Supersetted
Weighted Dips : 6x4 - Bodyweight + 50
Weighted Chinups : 4,4,3, 2/2, 1/3, 2/2 Bodyweight + 25/ Just Bodyweight

Weighted Glute/Ham Raises : 5x5 - 35

One of the trainers at my gym came over while I was doing the dips/chins and asked me if I was a climber. I said "no", he said, "A gymnast?" "Nope". "I was just wondering because of all the weighted dips and stuff and your arms look (he flexed his arms in the classic "hulk" style)".

Then he asked me if he I read some magazine or other, and I told him no, just internet stuff and a few books. He thought it was pretty cool.

Anyway, nice to get indirect compliments like that! [img]/images/graemlins/smile.gif[/img]

[I. Kay]

Deads

warmups
6-155
4-205
2-225

worksets
4-275
3-275
2-275

3-285
1-285
2-225

Dimel Deads
3x10-155

Arms gave way in second wave. Leftovers from dips/chins day. I'm going to have to rearrange things, because it really wiped me out.

[I. Kay]

Supersetted:
Barbell Bench Press: 6x4 - 165
Barbell Bentover Rows: 6x4 - 165

Cressey's Rotator Cuff Routine:

Cuban Press: 3x8 - BAR
L-Lateral Raises: 8 - 8's
Side Lying DB Abduction to 45°: 2x10 - 8
Low Pulley External Rotation: 2x10 - 10

[Ikan Twin]

Originally posted by RockHard:
[qb] Cressey's Rotator Cuff Routine:

Cuban Press: 3x8 - BAR
L-Lateral Raises: 8 - 8's
Side Lying DB Abduction to 45°: 2x10 - 8
Low Pulley External Rotation: 2x10 - 10 [/qb]

nice, i pick any 2 of these 4 exercises as a warmup on my bench days. i used to get pain in my right shldr, since i've started that, no pain! hopefully it alleviates yours as well.

hope you hit that 405! fwiw i'm rooting for you to get it.
[img]/images/graemlins/laugh.gif[/img]

[I. Kay]

Thanks, Ikan! Awesome to hear that it's helping your pain.

And it's actually really nice to hear that someone's rooting for me this week, what with Sox fans, my ex- and several professors giving me shit for my very existence!!! [img]/images/graemlins/tongue.gif[/img]

[img]/images/graemlins/wink.gif[/img]

[GqArtguy]

Dude people are watching this, so dont think that we're not waiting to see you rip 400. Just keep working at it. [img]/images/graemlins/wink.gif[/img]

[I. Kay]

Originally posted by GqArtguy:
[qb] Dude people are watching this, so dont think that we're not waiting to see you rip 400. Just keep working at it. [img]/images/graemlins/wink.gif[/img] [/qb]

[img]/images/graemlins/cool.gif[/img]

[I. Kay]

Deads

warmups
5-155
4-205
2-225

worksets
4-285 (+10)
3-285
2-285

3-290 (+5)
3-290
2-290

Dimel Deads
3x10-175 (+20)

BB Holds
2x10secs - 225
2x10secs - 185
2x15secs - 135

I went ahead and used straps for the final 4 reps of the 2nd wave. It was that or quit. I read something at EFS about straps, and when using them might be beneficial. This was one of them: after your grip is shot. Anyway, all 285 lifts were strapless, and the first 4 reps of the 290 as well, so I feel pretty good.

[I. Kay]

Weighted Dips
6x3 - bodyweight + 60

Weighted Declined Crunches
5x5 - BAR

I suddenly realized that I had "trapped" myself into an upper body system. I had decided that I would do "X" for these 3 weeks. Recently I've been learning about some things that will help my quest, like lower volume on things like dips, and adding heavy ab work. So, instead of waiting until the end of Limping, I started today.

After all, there's no better time to improve than right now!

*Oh, and per Alwyn's advice, I did the crunches with a pause at the bottom of each rep, creating quite an "explosive" feeling in my gut!!!

[img]/images/graemlins/smile.gif[/img]

[I. Kay]

Chinups: 6x3 - BW+25
Plate Pinches: 4x10 seconds (each hand) - 25

[I. Kay]

Low-bar squats

warmups : 6-155, 5-185, 4-225

work sets:

1st wave
4 x 285 (+10)
3 x 285
2 x 285

2nd wave
4 x 295 (+10)
3 x 295
2 x 295

Quarter Squats
4 x 375 (+10)

Back-Off Set
5 x 225

Hmmm, I don't know if it was the cold weather, the earlier-than-usual workout time or what, but my left groin and hip area was tight and achey throughout. Didn't really hinder my lifting, but was distracting. No sharp pain, just an ache.

Anyway, my wrists also started to hurt near the end. Hence the shortened back-off set. Who knows? My warmup routine was the same as always.

Good workout other than those twinges though.

[GqArtguy]

Arent you suppose to be increasing the weight as the reps decrease on each wave, with the 2nd wave being heavier than the first?

I have no idea on your pain, stretch it out and see Bill [img]/images/graemlins/wink.gif[/img]

[I. Kay]

You know what? You're right. I have NO idea why the hell I thought the weight was supposed to stay the same... In fact, I was actually just wondering this morning what the purpose of decreasing the reps was... Man!!!

I could totally have done more today, too...

Nothing to say but... I fucked it up. Huh.

Too weird.

[BjsAust]

Tried a max lift recently Rock? Wondering how you're tracking on goal.

[I. Kay]

Originally posted by BjsAust:
[qb] Tried a max lift recently Rock? Wondering how you're tracking on goal. [/qb]

I'm planning on taking 4-5 days off when I finish Limping (which will be next week!). Then I'm going to do a max lift test before I start my next routine. I'll report here when I do it. Thanks for asking! [img]/images/graemlins/smile.gif[/img]

[BjsAust]

Great, hope you do good [img]/images/graemlins/smile.gif[/img] .

[I. Kay]

Bench: 3x4 - 175, 4 - 155
BB Row: 3x4 - 175, 4 - 155

Cuff Routine

[I. Kay]

Nov.4

Deads

warmups
5-155
4-205
2-225

worksets
4-275
3-285
2-295

3-280
3-290
2-300

[I. Kay]

Today:

Weighted Dips

6x3 : bodyweight + 60

Weighted Decline Crunches

5,5,4,3,3 : BAR + 10