Operation Stop Being Weak

[kuri]

Adam, noting your great DL numbers you should be able to clean and snatch some damn impressive numbers!

I wish I had strong guys like you at my gym for inspiration, but your virtual presence is cool too.

btw, look for some music to arrive in a couple days.

[Adam H.]

Wednesday 2/22 ME Bench

Floor press (full pause on ground)
bar x lots
5x95lbs
3x135lbs
3x155lbs
3x185lbs
3x205lbs
3x215lbs
3x225lbs PR

Incline DB press (palms in, pause on chest)
10+9+6+8x60s

Chest supported row machine
4x5x235
1x5x250 who knows what the real weight is

Hang Power Cleans
3x12x110lbs

Machine Curls
2 sets

Done. Felt good. 225 is feeling lighter every day. My supplemental / accessory movements are increasing quite nicely as well.

Adam

[Adam H.]

Thursday 2/23 Extra

Situps
1x20

45* Hypers
1x20

Bench machine thingy
1x16xone plate/side

Pullups
8+4 I'm lazy

Front Squats
2x5x135lbs

Farmers Walk
one lap around machines x 120lbs e.h.

Bulgarian Split Squat + OH press
1x10x30lbs e.h.

Triceps press downs
1x20xlight

Wood choppers
1x10 each side

Russian Twists
1x20

45* hypers
1x20

Face pulls
1x25xlight

Done. I want Buk-like work capacity... this is an attempt to build it... no real structure today, just some fun stuff on my lunch hour, took about 20min.

Adam

[BFG]

'kin hell Adam did you breathe in between that lot 20 minutes I ask you!

[Adam H.]

I tried to hold my breath... but after the second set of front squats I had to breathe. [img]/images/graemlins/tongue.gif[/img]

Nah, it looks like a lot because of the formatting, but it was really low intensity so I could just go from one exercise to the next. This was basically a thorough warmup... it will be done faster.

Adam

[Adam H.]

Why was I postion workouts in blue? Gonna stop that.

Friday 2/24 DE Squat

Warmup Complex, hip mobility

Low Box Squat
3x135lbs
8x2x185lbs felt ok

Power Cleans
2x132lbs
1x176lbs
1x198lbs
0x220lbs ok this was heavy as hell
3x2x176lbs Wow was I not feeling it today... reduce volume for rest of the session.

Single Leg Press
1x6x240lbs
1x8x280lbs

Pullthroughs
2x12x80lbs

Done. No energy, and I had a hard time getting my body to do what I wanted it to. I'm going to deload my squat next week.

Adam

[Buk]

I was wondering why this one wasn't in blue? I thouht it made the log easier to scroll through and pickout the workouts for review. I will probably do something like that with my next log.

I hate those low energy days. Don't let it get you down. The lowered volume will just add to your deload and recovery before the next workout where you really go after it.

[Adam H.]

Back to blue...

Monday 2/27 RE Upper

Bench press
lots x bar
3x135lbs
10x185lbs PR
6x205lbs
2.9x225lbs My partner helped a little through the sticking point...
12x135lbs

Close-grip Bench Press (full pause on chest)
3x135lbs
5x160lbs hard
3x5x155lbs the pause made these much harder

Wide grip pulldowns
12x130
11x140
8x150 I suck at vertical pulls

DB Curl + Military Press
9x35s
7x40s
6x40s everything was pretty fried at this point.

Done. Decent workout today. I had a hard time finding the groove with my bench work. I want to hit a 275lb press before the summer. I think I'm on my way...

Adam

[Adam H.]

Tuesday 2/28 Random

Abs

Walking lunges w/ 45lb plate overhead
120 feet

Farmer's walks
3 trips of 120 feet w/ 120lbs per hand

Triset
-tri pressdowns
-closegrip pulldowns
-face pulls
1x20x20lbs

Bench press
lots x bar

Treadmill run
fast mile (9.5mph, 1%)... cooldown walk

Done. Tried to generate weird looks today with the OH lunges and farmer's. Fast, easy workout.

Adam

[Adam H.]

Wednesday 3/1 ME Squat

Warmup complex, glute activation, hip mobility

Box Squat (~2" below parallel)
lots x bar
3x135lbs
3x185lbs
3x225lbs
2x275lbs
1x305lbs
1x335lbs 10lb PR
2x315lbs PR

SLDL
4x135lbs
2x225lbs
4x6x275lbs this tested my grip

GHR on 45* hyper
3x8xBW

Walking OH Lunges
60feetx45lb plate

Done. I was going to deload the squat today but damn, I felt good. I've been eating really well and sleeping like a champion... that really helps.

Adam

[Buk]

Nice work. It is always good to hit a PR on a deload day. That is a lot of weight to be moving from 2 inches below parallel. It is good to see the numbers climbing.

[Adam H.]

Thanks, Buk!

I was feeling really drained last week so I started going to bed earlier. I need to remember that non training stressors have as much impact on performance as gym time.

I've really embraced the Westside principle of a PR every workout and it is intoxicating. Seeing a performance increase every session keeps motivation high!

Adam

[BFG]

You sure have embraced it! yeh it feels great to keep doing that makes you wonder where you are gonna stop doesnt it

[BamaDave]

Jeez, you're a beast! [img]/images/graemlins/laugh.gif[/img]

[Adam H.]

BFG- Can't stop, won't stop [img]/images/graemlins/tongue.gif[/img]

Dave- Thanks, but I don't think I've reached beast status yet... I'm just an iron addict! [img]/images/graemlins/cool.gif[/img]

Adam

[Adam H.]

Friday 3/3 ME Bench

Floor Press
lots x bar
3x135lbs
3x155lbs
3x185lbs
3x205lbs
3x225lbs
3x235lbs 10lb PR

Incline DB press (palms in, pause on chest)
5x5x70s these were tough

Pendlay Rows
4x8x176lbs last set sucked

Hang Power Cleans
3x12x110lbs

See how many times I could curl 110lbs.
2... was dead from hang cleans

Done. Not the best not the worst. I messed up switched the rep schemes for rows and cleans. I pounded some coffee right before training and got light headed a couple of times. Some dude in his 40s was banging out bench reps with 365. I felt very weak holding my little 70lb weights!

Adam

[Kevin T.]

Wow. Finally was able to catch up on your log. Nice numbers dude. I like the crush a PR every time- I aim for that too. I'm enjoying reading this log and watching your gains. Nice progress. For some reason, I can't seem to form any coherent thoughts at the moment, so I'll check back later and see if anything comes to me.

Oh, that's why it took me a while to hit a 300# dead, I wasn't lifting it! Dang, it was that easy the whole time? Wish I knew.

[Adam H.]

Thanks for stoping by Kevin!!! Feel free to ask any questions if you want to know why I do what I do...

To anyone reading this log:

Buy this book: Starting Strength by Mark Rippetoe

It is unbelievable. It is over 200 pages dedicated to teaching five lifts: squat, dead, bench press, overhead press, and power clean. The level of detail and coaching cues provided to diagnose and fix form breaks is beyond useful.

Read Jim Wendler's review here: REVIEW

The author's website: Starting Strength

I don't mean to sound like a shill, but this book is the real deal. $29.95 VERY WELL SPENT.

Adam

[Adam H.]

Monday 3/6 DE Squat

Warmup Complex

Low Box Squat
2x135lbs
2x155lbs
2x185lbs
8x2x200lbs

Full Squat
1x200lbs
1x225lbs
1x275lbs
2x315lbs I haven't done these in a while. Didn't feel as light as I was hoping for.

Power Cleans
2x2x135lbs
2x1x176lbs
1x198lbs
0+1x220lbs not that great
3x1x198lbs

Bulgarian Split Squat (each leg)
5x50lbs e.h.
2x8x60lbs e.h.

Pullthroughs
3x8x120

Done. I went a little crazy today... I felt strong but this workout was very taxing. I need to do more free squatting but I don't know how to work that in to my schedule.

Adam