SOUL upon entry: Make a deal with the devil [power/strength training log]

11/03/11 ~75 min

-250mg tylenol/aspirin

Squats:
135-5 reps
225-5 reps
-weight felt heavy as shit
315-5 reps
-form felt off
+open belt:
365-1 rep
-form felt better, though I am not relying more on my left leg
405-1 rep
-nice and fast, I had a good 3 reps probably
425-1 rep
-form was still pretty good but I could feel that this was probably a break
point where my form was going to break down so I quit

Sitting Leg Extension Machine:
50-10 reps
100-10 reps
150-10 reps
200-10 reps
250-10+0 reps...last couple were were rough

Sitting Leg Curl Machine:
50-10 reps
100-10 reps
150-10 reps
200-3x10 reps...last set I barely hit last couple reps...

Incline Bench:
135-10 reps
225-10 reps...planned to do 3 sets but right pec started hurting around rep 5 and while I tried playing around with the form and touching the bar to various points like neck, upper chest, etc but the pec still felt crappy so I stopped and decided to let it rest
 
11/07/11 <45 min

-250mg aspirin/tylenol
-drank about 1/3 bottle of 1 scoop jack3d water
-meant to sip the water but left it in the car

Bench:
95-10 reps..right pec still hurts...meh


Press:
135-5 reps....heavy as shit...
155-5 reps....
+open belt:
185-5 reps....about as heavy as 225 last week...:/

Sitting Calf Raises:
2-plates: 10 reps
3-plates: 15 reps

Sitting Shoulder Press Machine:
100-10 reps
150-10 reps
200-10+0 reps...barely hit 10th...fml


-rotator cuff stuff...felt good
-pathetic workout....seems like I lightly strained my pec on bench last time and then aggravated it on chin ups at the top when I was fighting for the last couple reps....
 
11/14/11 ~2 hours

-250mg tylenol/aspirin+1 scoop of jacked+~150mg caffeine
-spent like half hour waiting for bench press to open up
-bw: 220 lb on home scale...

-giant set of rotator cuff exercises to warm up

Bench:
135-10 reps...weight felt light but I still felt uneasy with my right pec
225-10 reps...form felt off
275-5 reps...1-2 sec pause each rep
315-1 rep...paused
345-1 rep...paused
open belt:
375-1 rep...paused
closed belt:
405-1+1 reps...unracked unevenly...lost 2nd rep almost at the pins as one side swung back and to the side behind me....my shirt started ripping at the seams which was a bit unnerving/distracting...
420-1+0 rep....paused...picture perfect rep...i think it's my paused PR...started feeling dizzy at the end..
425-0+1 reps...got it few inches off my chest then had nothing and the left side went behind my head and I started to black out...
-my right pec felt fine which was a relief....

Sohp:
open belt:
135-5 reps
165-5 reps
195-5 reps
225-0, 1+0 reps...
closed belt:
245-0, 1+0 reps...I was damn near flat pressing that shit...got pretty dizzy tring to grind out the rep...

-wanted to do some more stuff but decided to play a bit of bball then had no energy afterwards to do anything else lifting wise...was thinking about doing some volume RE on press machine but oh well

-shot around for about 30-40 min then played 3 games of 3o3. I couldnt make a lay up all game, I possibly made 1-2 over all games. My 2nd games the only one we won, I made all 4 outside shots and missed every open lay up.
 
11/18/11 ~75 min

-250mg tylenol/aspirin
-woke up with a mild sore throat and feeling crappy


Squats:
135-5 reps
225-5 reps
315-5 reps
+open belt:
365-3 reps
385-1 rep
405-2 reps...
-was feeling crappy cns wise, where the weight felt heavy but as I was going through the reps, the weight wasnt overly difficult on the muscles

Sitting Leg Extensions:
150-10 reps
250-10 reps
275-10 reps
300-10+0 reps...maybe had another rep or two

Sitting Calf Raises:
2-45s: 10 reps
3-45s: 3x10 reps
 
11/21/11 ~2hrs

-250mg tylenol/aspirin
-1 scoop of jack3d
-dealing with mild/mod cold

Bench:
135-10 reps
225-10 reps
275-3 reps...paused each rep 1-2 sec
315-3 reps...paused each rep 1-2 sec
open belt:
365-1 rep...paused...bad unrack...bad rep...
+closed belt+lift off assistance:
405-2+0 reps...left foot slipped on 2nd rep and I pressed the bar out unevenly while trying to maintain balance...TnG
405-2+1 reps....much better, probably best reps...got 3rd rep about 6 inches off the chest....TnG

Press:
open belt:
135-10 reps
155-10 reps

closed belt:
185-8+0 reps
205-5+0 reps...last rep was just about bench pressed
-shitty sets couldnt keep the bar from twisting...meh

Decline Sit Ups:
bw-10 reps
+25 lb DB held in front: 10 reps
+50 lb DB held in front: 10 reps
+75 lb DB held in front: 8+0 reps

+Decline Sit ups while sitting on foot pad:
+50 lb DB held horizontally to the front: 20 reps

_____________________
 
11/28/11 85 min

-250mg aspirin/tylenol+1 scoop of jacked+ 5g creatine/BA

Bench:
135-10 reps
225-10 reps
275-5 reps
315-3 reps...paused
open bench:
365-1 rep...way harder than it should have been..paused for a count of 2
385-1 rep...paused
+closed belt:
425-1+0 rep...left butt cheek off the bench...paused...got a lift off from a random big black dude who was cool but he stood way over the bench which was quite awkward and affected my set up a bit as I was a bit more forward then I am used to...I lost the weight back under the pins and that's where my butt came up....I strained my right pec a bit...quite frustrated...was only about 7-8/10 difficulty wise...should have been an easy rep had my buddy been there but he canceled last minute saying he might have the flu

405-2+0 reps....about 8/10 ...felt the right pec strain on 2nd rep...fuck...I think I may have had 3 good reps today...no spotter on this set

Sitting DB Press:
55s-10 reps
75s-10 reps
95s-6+0 reps(may have been 7 as I may have miscounted)

-finished in 40 min

Decline Sit Ups:
bw-10 reps
+100 lb DB held to the front: 5, 6, 7, 9

-despite being sore as shit from 2 days of bballing I got a great idea to go play some more 3o3...I ended up playing about 75 min of bball...and 3 games....
 
12/2/11 60 min

-2 scoops of jack3d

RDLs:
DOH
135-5 reps
225-5 reps
315-5 reps
+chalk:
405-5 reps

DLs:
Mixed
495-1 rep
+open belt
585- 0 reps...lost grip at the top
+straps+closed belt+no shoes:
675-2+0 reps...bounced 2nd rep...

-felt like shit today meh.....my grip is teh utter sh1t

Tried some power hang cleans with 135 but they were atrocious so I gave up

Bench:
135-10 reps
225-10 reps
-right pec still felt strained so I gave up

-2 games of 3o3 with
 
675 hitting the floor must make one hell of a racket
 
I used one of those thin yoga mats to dampen the sound. They are about 1/3 to 1/2" thick and as long as I tried to set the bar down gently it worked well.
 
Well, if nothing else, you reminded me that I need to do my grip work tonight.
 
12/05/11 75 min

-250mg aspirin/tylenol
-1 scoop jack3d

Bench:
135-10 reps..paused
225-10 reps..paused
315-1 rep..paused
open belt:
365-1 rep..paused..heavy as shit..
385-1 rep..paused...felt a bit better
+closed belt:
405-1+0 ..paused...10/10...barely got it after grinding out the last 1/5 of the ROM...

Sitting DB Press:
60s-10 reps
90s-10 reps...had few more
105s-7+0 reps...barely got last rep..

Sitting Leg Extension machine:
150-10 reps
300-10 reps...maybe had a couple more

Unilateral:
150-7+0 reps

----right pec felt fine but CNS was still thrashed so every heavy set of bench felt way heavier than it should have

_________________
 
12/12/11 ~60 min

-250mg aspirin/tylenol
-1 scoop jack3d

Bench:
135-10 reps...paused
225-10 reps...paused
315-3 reps.....paused
open belt:
365-1 rep
closed belt:
385-1 rep
405-1 rep...possibly had 1 more but it was 50/50
415-0+1 rep....missed at 4/5 near lockout at pins...started blacking out

-I played 3 games of 3o3 bball for about 90 min before lifting due to my stupidity and as a result sustained several injuries and was tired as shit to lift so I cut my workout short and was visibly weaker
 
12/17/11 140min

-250mg aspirin/tylenol

Squats:
bw-10 reps
135-5 reps
225-5 reps
315-1 rep
335-1 rep
355-1 rep
375-1 rep

+open belt:
395-1 rep

+closed belt:
415-1 rep...about 7/10

Sitting DB Press:
open belt:
80s-10 reps
95s-10 reps...redid 10th rep after losing control of it on 1st attempt and brought it back down
100s-10 reps...redid 7th rep after losing control...

-2 games of 3o3 with smaller asian dudes...

Sitting Leg Extensions:
150-10 reps
200-10 reps
250-3x10 reps
-had a few more each set but still fairly difficult towards the end
 
12/22/11 90 min workout

-250mg tylenol/aspirin
-2 scoops of jack3d

Bench (regular grip on middle fingers on outer rings):
135-10 reps
225-10 reps
315-1 rep...paused
345-1 rep...paused
+open belt:
375-1 rep...paused

closed belt:
405-1 rep...paused...felt easy, about a 7/10
425-1 rep...paused...lost it halfway...couldnt even get it with ass up....at this point it was mostly mental and breakdown in form...when I unracked the weight it felt light....I had great control on the way down...i am just very disappointed
405-1 rep...paused....about a 8-9/10...still got it with good form and without too much trouble
365-3+0 reps...paused...first two reps were tilted which frustrated me and I probably had another rep had I maintained good form throughout

Wide Grip (thumbs past outer rings)
225-27+1 reps...couldnt get 28th at pins...TnG...last few were with a sec pause at the top

Super Wide (thumbs two fingers width past outer rings)
225-16+1 reps..nothing on 17th....maybe I should have rested a bit more in between sets...

-During this workout I tried to tuck my elbows more per Mendelson's suggestion on my warm up sets but given that my triceps/lockout is my weakness that only made things worse...

-I should have done some back, abs, tris assistance...but yet again I found a reason not to....I should be flogged each time I do this shit

-90+ min of 2o2 games for 6 total games. All things considered I played ok matched up against a smaller guy who played 0 defense on me outside of 2 feet from the basket. It was a good sweat even though I went fairly light.
 
12/26/11

-250mg aspirin/tylenol
-2 scoops of jack3d

-wanted to warm up by shooting around and ended up playing 9 games straight of 3o3 on the Dleague court with some asians. I had size advantage for most of the games, with exception of 2-3 games but I still had weight advantage. Shot the ball from decent to horrible however the other teams were undersized so they lived by the outside shots. We won 8 straight games, with one of the two teammates spraining his ankle early in 8th. After both of my teammates left, I was playing with 2 older guys during the 9th game and we lost. My conditioning was utter shit and I was barely moving by the end. In all I played about 2 hours of bball.

Squats: (slightly wider stance than norma, and wider grip with thumbs past outer rings)
135-5 reps
225-5 reps
open belt:
315-5 reps
365-1 rep
405-1 rep
closed belt:
425-1+0 rep...very tough....9-10/10...

I was exhausted and it took me around an hour to do my squats...

I think hell will freeze over before I do any consistent assistance work.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,577
Messages
55,501,677
Members
174,798
Latest member
Mattesson Gaucher

Share this page

Back
Top