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

6/21/12 ~45 min

bw: ~210 lb on home scale

Hypers:
bw-10 reps
+40lb DB bearhug: 10 reps
+60lb DB bearhug: 10 reps
-nice stretch in lower back and hammies
-need to do these to combat the recent lower back pain I started having


Bench:
135-10 reps
225-10 reps
275-1 rep..paused
315-5 reps...had maybe another rep..
-weight felt heavy

Decline Sit ups: (mid incline)
bw: 3x20 reps

--Motivation to train has been at about 0. I dragged my ass to the gym today just to do something.
 
Did someone.say ass


BS008.jpg
 
6/27/12 ~45 min

Hypers:
bw-10 rep
+40 DB-10 rep
+80 DB-3x10 reps

Decline Sit Ups:
bw-2x20
+25lb-20 reps
+10lb-20 reps

Military Press:
135-5 reps
-wasnt feeling well so left early
 
7/5/12 ~ 90 min

-5 hr energy drink
-bw: 206-207 on home scale in the morning

Bench:
135-10 reps
225-10 reps
275-5 reps
315-7+0 reps TnG...maybe had 1 more with a spot or lift off
+lift off:
335-3+1 reps...had nothing on fourth beyond 1/3

Climbing Hold Pull Ups:
bw-17+1 reps...kipping towards the end

Hypers: (tried new stand today, it's more towards 45 degrees and less parallel to the ground that I have been using that's more designed for abs)
bw-10 reps
+100db to the front- 3x10 reps


Decline Sit ups/Crunches: (low decline)
bw-3x20
________
 
7/13/12

40 min

bw: 208-209

Bench:
135-10 reps
225-10 reps
315-7+0 reps TnG

Hypers:
bw-10 reps
+2-60lb DBs to the front-2x10
-felt good on my back

Decline Sit ups:
high decline: bw-30+0 reps
low decline: bw-30+0 reps

20 min

2 count mountain climbers:
bw-2x50 reps
-15 min rest between sets
-2nd set felt easier
 
7/15/12

Pull Ups:
bw(209)-6 reps

Chins:
bw-12,12,10

I was working overtime at a park near my house where I used to do my conditioning. I figured I might as well do something productive so I did a few sets of chins on bar suspended off 2 chains(I really liked the thickness of the bar as it was narrow than the one I used to do my chins on there). Only 2nd set of 12 was difficult. All sets were done with full ROM and no kipping. The duty belt is probably another few pounds.

7/19/12 ~1 hour

-light jog to the park of ~1 mile in ~8 min
-chins: bw(209)-15+0 reps
-chins: bw negs: 3 reps/arm
-10 squat thrusts(lower back started hurting so I stopped)
-50 push ups(had about 10 more)
-walked around the park
-walk back home

______

7/24/12

-mile run in about 7.5-8 min...mod hard to the park
-chins: bw(209-210)- 16+0 reps, 5 negs/arm
-squat thrusts: 2x25 65 sec, 55 sec
-walk around the park for a bit
-walk back home

7/25/12

Sit Ups:
bw-75, 50, 50
-using home chin up bar, I found a place in the house where I can do sit ups using it.

7/26/12 ~40 min

Sit Ups: bw-80 reps (at home)...close to max

Gym:

Bench:
135-10 reps
225-10 reps
closed belt:
315-3x5....maybe had 1 more on sets 1 and 3.
-did not rest much between sets...

Sohp:
open belt:
135-10 reps
155-5 reps
185-3+0 reps...ton of layback on 3rd rep...barely got it...



_____________

7/28/12

Sit Ups: bw-85 reps
Twists: bw-25 reps/side
Lying Leg Raises: bw-50 reps

_______________

8/9/12 80 min

Bench:
135-10 reps
225-10 reps
+closed belt+lift off
315-7+1 reps...
-my gym buddy gave me a lift but he unracked it so hard that he lifted the bar too high and too much, causing me to lose upper back tightness completely...I was a bit surprised because he's normally one of the best spotters...still not too bad

Squats:
open belt:
bw(210)-10 reps
135-5 reps
225-5 reps
closed belt:
315-5 reps...form was off and weight felt very heavy...meh

Pull ups on climbing holds:
bw-17+0 reps...last few kips

OAC: bw-5 negs per arm...much better with right arm

-had to wait for bench and squat rack, otherwise would have been done twice as fast
___________________________________

8/16/12 50 min main workout+15 min

bw: 208-209 lb home scale

-250mg tylenol&aspirin

Bench:
135-10 reps
225-10 reps
+open belt:
315-8+0 reps...barely hit 8th.
+closed belt:
335-3+0 reps...paused
365-1+0 reps

Squats:
bw-10 reps
135-5 reps
225-5 reps
+open belt:
315-5 reps...much easier than last time...
+closed belt:
365-3+0 reps
--dont know if they were high but I think I hit low enough
---

Pull Ups on climbing grips:
bw-12, 12+0 reps
 
Good to see you've been training.

How is the knee these days?
 
Same old. My ankle is also fucked up. I think I tore something in it as well.
 
Sorry to hear about it.

It's cool that with a fucked up knee and ankle you're still squatting 365 for reps and busting mile runs.
 
8/23/12 75min

-240mg caffeine via energy drink
-bw: 208-209 lb (home scale)

Bench:
135-10 reps
225-10 reps
275-3 reps
+open belt:
315-3 reps
335-3 reps
+closed belt:
355-3+0 reps...butt slightly off bench on 3rd rep
365-1+0 reps...maybe had 2 with a spotter...about 7/10 difficulty

Squats:
bw-10 reps
135-5 reps
225-5 reps
+open belt:
315-5 reps
+closed belt:
365-1 rep...my back wasn't feeling it so I took it easy

Sohp:
+open belt:
135-10 reps
155-5 reps
+closed belt:
185-5 reps...maybe had a couple more...used slight/mod layback

_____________


8/31/12 ~50 min

-250mg tylenol/aspirin+~100mg caffeine
-+1/2 scoop of jack3d (it's now all solidified and separated in the container so I am not sure wth it was)

-bw: 210 lb (home scale)

Bench:
135-10 reps
225-10 reps...felt heavy
275-3 reps...paused...last rep for about 2 sec..
open belt:
315-3 reps...paused
335-3 reps..
+closed belt:
365-1 rep ...paused...6/10
375-1 rep...paused...about 6-7/10
225-24+0 reps...no spotter so didnt go for 25th...20 straight then 4 more with sec pauses at the top...

Pull ups on climbing holds:
bw-12 reps...
_____________\

9/11/12 ~75 min

-170mg caffeine(1 AMP energy drink)
-bw: 210 lb on home scale

Bench:
135-10 reps
225-10 reps
+open belt:
315-1 rep..paused
335-1 rep..paused
+closed belt:
365-1 rep..paused
375-1 rep...was trying to decide between 375-385...was super easy...even paused it
385-1+0 reps...form was off, right butt cheek off the bench

Sohp:
open belt:
135-5 reps
155-5 reps
closed belt:
185-7+1 reps...form off on 8th...would have had it otherwise
205-3+0 reps...lots of layback on last couple...
 
Damn nice benching in here...how long have you been training for?
 
Thank you.


10 years of semi-consistent training and then less so for several years before then.
 
9/21/12 ~75min

-1 scoop of jack3d
-bw: 208 lb (home scale)

Bench:
135-10 reps
225-10 reps
315-1 rep..paused
+open belt:
365-1 rep..paused
+closed belt:
385-1 rep...7-8/10....smooth
225-25+0 reps...20 then 5 more with rest/pause with a sec between at the top

Squats:
open belt:
bw:10 reps
135-5 reps
225-5 reps
315-1 rep
+closed belt:
365-1 rep
405-1+0 rep...barely got it...I am teh weak...

______
9/29/12 ~90 min

bw: 210 lb (home scale)

Bench:
135-10 reps
225-10 reps
315-1 rep
open belt:
365-3+0 reps...ass off bench on 3rd...1-2 sec pause first rep, <1 sec pause second rep, and TnG 3rd rep...
closed belt:
385-1+0 reps....8/10
390-1+0 reps...7/10...had a guy standing by just in case I got stapled...set was actually easier than the prior...I probably had enough for 4 plates today
225-24+1 reps....missed last rep at the very top but still had enough to place weight on pins...last 5 were rest/pause

Standing Machine Wall Press:
1 plate/side-10 reps
2 plates/side-10 reps
3 plates/side-10 reps
3 plates+25/side-5 reps..too much weight...reps were too slow
-tried to do reps in a ballistic manner

DLs:
DOH
135-5 reps
225-5 reps
+open belt:
315-5 reps
Mixed:
405-5+0 reps...grip started giving out
-weight felt heavy as shit....
____________________

10/7/12 ~75min

-1 scoop of jack3d during workout
-bw: 210 lb

Bench:
135-10 reps
225-10 reps
315- 1 rep
335-1 rep
+open belt:
365-1 rep...paused...felt heavy
+closed belt:
395-1+0 reps...paused..8/10...smooth...
315-6+0 reps...

Soph:
open belt:
135-10 reps
155-3 reps
185-3 reps
+closed belt:
205-3+0 reps...
225-1+0 reps...

__________
10/13/12 ~50 min

-1 scoop of jack3d
-1 tab of excedrin (250mg tylenol/250mg aspirin/65 mg caffeine)

bw: 210 lb (home scale)

Bench:
135-10 reps
225-10 reps
315-1 rep....paused
335-1 rep....paused
+open belt+chalk:
375-1 belt....paused
+closed belt+chalk:
405-1+0 reps.. paused...ass of the bench..meh
315-7+0 reps...ass off bench on last rep...weight felt light but suddenly had to grind out 7th rep.
315-7+0 reps...got 7th cleanly...

Pinch Grip Hangs on Power Cage:
bw-15 sec, 10 sec

Standing DB Curls:
55s-10 reps
70s-6+0 reps...I am teh weak
 
Thanks Mia.

10/23/12
~60 min
bw: 210 (home scale)

Bench:
135-10 reps
225-10 reps
315-3 reps...bad set up...paused
+open belt:
335-1 rep..paused
+closed belt:
365-3+0 reps...about 7/10...would have tried 4th with a spotter
385-2+0 reps...about 8-9/10...quite tough but kept my ass down and paused both reps...
315-8+0 reps...TnG ... 8-9/10

Neutral Climbing Grip Chins:
bw-18+0 reps...last 4 were kipping....complete hang to chest to bar...
-this set killed me
-either tied or beat rep PR...

squats:
135-5 reps
225-5 reps
-ran out of time and was nauseous as shit

-had to wait for bench and then squat....meh

___________
10/27/12

Quick home workout. PR of 20 chins at bw of 210 lb.

___________

11/01/12 110 min @midnight

bw: 210 lb (home scale)

Bench:
135-20 reps
225-10 reps
315-3 reps...paused...felt very heavy and awkward
335-1 rep...paused
+open belt:
350-1 rep...paused...misloaded bar...25 lb on left side, 10 lb on right side
365-1 rep...paused..8/10
385-1 rep...paused..8/10
+closed belt:
405-1+0 rep...paused...grinded it out 9/10
385-1+0 rep...paused...8-9/10
365-2+0 reps...paused...7/10
365-2+1 reps...paused....this was probably the smoothest set and second rep was only about a 7/10....I tried to do a quick TnG on 3rd rep which threw my groove off. I am slowly realizing I am way stronger with a brief pause. I think I'd grind out the 3rd rep with a pause....in the end I stalled midway and reracked it on the lowest pins...meh

Squats:
open belt:
135-5 reps
225-5 reps
315-5 reps
335-5+0 reps...sad face
+closed belt:
365-2 reps...maybe had a 3rd rep...
 
11/3/12 30 min

my college job gym:



Soph:

135-10 reps

185-9+0 reps...felt very strong...layback on last few

-PR without a belt...

155-10 reps



Lower back machine:

250(stack)-20 reps...easy set



Good gym here. Nice bench press, nice rack, bumper plates. This is the 3rd campus where I normally don't work.

___________

11/10/12

bw: 210 lb

Bench:
45-20 reps
135-20 reps
225-30+0 reps..barely locked out my elbows at the top on last rep...kept ass down....it's a 3-4 rep PR....
-was going to do it only for 10 as warm up but the bar felt way too light
-long break 20-30 min
315-3 reps...paused
365-1 rep...felt very heavy..meh

-was lifting on duty at the college job
-the bench here is much nicer, it is wider and higher up so I can maintain a much better arch and generally remain tighter.

Lower back machine:
300(stack)-10 reps...super easy...was mostly trying the machine out...this is the heaviest stack I have seen..
 
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