Not proud of the way I skipped workouts and fucked up the schedule, but I am what I am.
- Squat 5x45, 5x135, 5x225, 1x315, 2x335
- Bench 5x45, 5x135, 3x185, 1x215
- Deadlift 1x225, 6x315 (2x double overhand, 4x alternating)
- Chinup 8xBW, 8xBW, 8xBW
Kinda disappointing. Weight was too high on squats (probably) and too low on deadlifts (though I'd omitted chalk, so it's a moot point.) The bar is certainly a lil' easier to grip, based on the fact I got two double-overhands off. Bench was weak; I blame lack of practice, slight fatigue, and slightly inadequate resting time due my feeling slightly pressured by the spotter. No excuses though, just gotta kick more ass next week.
Chinup is still rape, but removing the sliding rubber grip on the third set gave me one extra surge of energy there.
Tuesday, August 31, 2010
Monday, August 30, 2010
Brazilian Jiu-Jitsu club 8/30/10
I'll give y'all one guess as to where I went today. I'm not gonna lie, I got interested in BJJ from watching MMA fights. I've slowly acquired a taste for watching the sport, and honestly, I've come to accept that all fights pretty much end up on the ground and might suck. But a few don't, even when they hit the ground, and that's because of submission magicians.
Got there a little late, but I was in time for some 'agilities,' i.e. rolling across the floor. Sucked unequivocally at those. My attempts at cartwheels are not for sore eyes.
For the drills, I paired up with a guy who was unfortunately a lot shorter than I am, albeit very stocky. (Incidentally, I think I'm one of the tallest people in the club.) He'd done a little BJJ before so he tried to help me out.
We covered shrimping, rolling, the kimura (from guard), the armbar (from mount), shrimping out of mount, and bridging out of mount. Sucked at all of them, but a few times used my size advantage to buck off the other guy. 'Whoops.'
Rolled afterward, first with the drill partner. We just kept practicing a few more drills.
Then we switched it up, and the other guy kinda instructed me as we rolled. The first time, he got me into his guard and talked me through while I got out of it and onto my feet. Second round, he got mount on me and then, when I got out, he got my back and choked me out. Third round, as he kept talking to me, I managed to get into mount and grab both of his wrists. We struggled a bit, and then I intentionally let go of one wrist to see what would happen. He immediately got the other wrist free and began to shake me off, so I grapevined him and surprisingly got a submission. 'Yay.' Rolled for about 12 minutes in all before heading to dinner.
Rolling is very tiring, but the pressure is definitely different from standing toe-to-toe in boxing. The motions aren't sudden and violent (though they can obviously be painful and effective), and there's the tapping out thing, so I could breathe normally for the most part. And of course, since there's minimal risk of actual concussion, I can kinda use my full strength.
Looking forward to going again. Still probably won't stay the whole time for rolling because I wanna dining hall it for dinner, but it's really fun. Though I might think it's less fun after getting my ass kicked over and over and discovering my flexibility, core strength, and endurance truly suck ass.
Got there a little late, but I was in time for some 'agilities,' i.e. rolling across the floor. Sucked unequivocally at those. My attempts at cartwheels are not for sore eyes.
For the drills, I paired up with a guy who was unfortunately a lot shorter than I am, albeit very stocky. (Incidentally, I think I'm one of the tallest people in the club.) He'd done a little BJJ before so he tried to help me out.
We covered shrimping, rolling, the kimura (from guard), the armbar (from mount), shrimping out of mount, and bridging out of mount. Sucked at all of them, but a few times used my size advantage to buck off the other guy. 'Whoops.'
Rolled afterward, first with the drill partner. We just kept practicing a few more drills.
Then we switched it up, and the other guy kinda instructed me as we rolled. The first time, he got me into his guard and talked me through while I got out of it and onto my feet. Second round, he got mount on me and then, when I got out, he got my back and choked me out. Third round, as he kept talking to me, I managed to get into mount and grab both of his wrists. We struggled a bit, and then I intentionally let go of one wrist to see what would happen. He immediately got the other wrist free and began to shake me off, so I grapevined him and surprisingly got a submission. 'Yay.' Rolled for about 12 minutes in all before heading to dinner.
Rolling is very tiring, but the pressure is definitely different from standing toe-to-toe in boxing. The motions aren't sudden and violent (though they can obviously be painful and effective), and there's the tapping out thing, so I could breathe normally for the most part. And of course, since there's minimal risk of actual concussion, I can kinda use my full strength.
Looking forward to going again. Still probably won't stay the whole time for rolling because I wanna dining hall it for dinner, but it's really fun. Though I might think it's less fun after getting my ass kicked over and over and discovering my flexibility, core strength, and endurance truly suck ass.
Saturday, August 28, 2010
Texas Volume 8/28/10
It's been a while. Spent the last week in a state of limbo, which is actually pretty cool, though I could see how Saitou and Leo lost their minds after hanging out there for too long. Hoping to get back on this routine for good soon, though my current state of oblivion is kinda discouraging me from lifting before classes, as was my original plan.
- Squat 5x45, 5x135, 5x225, 5x275, 5x285, 5x295, 5x300, 5x305
- Bench 5x45, 5x135, 5x180, 5x180, 5x180, 5x180, 5x180
- Chinup 7xBW, 6xBW, 6xBW
The bar feels different again. This one's thinner and smoother than the one I used during the summer. 'Course I started out with this bar. I think that this bar might be easier on pulls and harder on pushes, so I expect some trouble with the press and a little help on deadlifts.
I regressed on the bench a little, but I think that's more due to my going back to touching my chest on every rep again. Plus layoff. The chinups, on the other hand, felt really different; I think somehow I was cheating before. But I couldn't do nearly as many, and they really obliterated me.
- Squat 5x45, 5x135, 5x225, 5x275, 5x285, 5x295, 5x300, 5x305
- Bench 5x45, 5x135, 5x180, 5x180, 5x180, 5x180, 5x180
- Chinup 7xBW, 6xBW, 6xBW
The bar feels different again. This one's thinner and smoother than the one I used during the summer. 'Course I started out with this bar. I think that this bar might be easier on pulls and harder on pushes, so I expect some trouble with the press and a little help on deadlifts.
I regressed on the bench a little, but I think that's more due to my going back to touching my chest on every rep again. Plus layoff. The chinups, on the other hand, felt really different; I think somehow I was cheating before. But I couldn't do nearly as many, and they really obliterated me.
Friday, August 20, 2010
Texas Intensity 8/20/10
- Squat 5x45, 5x135, 5x225, 5x315
- Bench 5x45, 3x135, 1x185, 1x225, 2x215
- Deadlift 1x355
- Chinup 7xBW, 7xBW, 7xBW
- Press 5x45, 5x95
- Chinup 7xBW
- Press 3x115
- Chinup 7xBW
- Press 3x125
- Chinup 5xBW
Squat... all the warmup sets were great, but I think the first three reps at 315 were questionable. The last two were good stuff, though. Bench felt good. I didn't bench 'two plates,' but I did get the bar up once. Failed halfway through the second rep (which didn't touch my chest.) The latter set was similar in that the first rep was good, and the second rep didn't touch my chest, but the barbell went all the way up on rep 2 there. Yay, a 2-plate bench 'officially.'
Deadlift was embarrassing. After failing on double-overhand, I went for right-prone-left-supinated grip. Did one rep, and then switched grips...failed halfway up. Then I deloaded to 335 and couldn't do a rep... then to 315... then finally to 225 before I could lift the damned barbell back onto the rack.
Did lots of chinups during my final hours in this gym, along with some embarrassing failures on the press - I tried and couldn't do a single rep at 130 afterward. I get fatigued real fast on the press. So, since there isn't much to say about the chinups (all dead-hang! awesome), I'll just comment that this was the last time I went to this gym. Only on this last week did I visit the gym early on weekdays, and there are some really damned hot women there. Including a pregnant woman and another woman who looks exactly like her. Distracting as hell and makes it really hard not to stare. (In addition, they seem to be in every direction, too, so it's literally hard to find a place to look besides at them, too.) That'll be one nice thing about school - almost no chicks in the weight section, heh.
- Bench 5x45, 3x135, 1x185, 1x225, 2x215
- Deadlift 1x355
- Chinup 7xBW, 7xBW, 7xBW
- Press 5x45, 5x95
- Chinup 7xBW
- Press 3x115
- Chinup 7xBW
- Press 3x125
- Chinup 5xBW
Squat... all the warmup sets were great, but I think the first three reps at 315 were questionable. The last two were good stuff, though. Bench felt good. I didn't bench 'two plates,' but I did get the bar up once. Failed halfway through the second rep (which didn't touch my chest.) The latter set was similar in that the first rep was good, and the second rep didn't touch my chest, but the barbell went all the way up on rep 2 there. Yay, a 2-plate bench 'officially.'
Deadlift was embarrassing. After failing on double-overhand, I went for right-prone-left-supinated grip. Did one rep, and then switched grips...failed halfway up. Then I deloaded to 335 and couldn't do a rep... then to 315... then finally to 225 before I could lift the damned barbell back onto the rack.
Did lots of chinups during my final hours in this gym, along with some embarrassing failures on the press - I tried and couldn't do a single rep at 130 afterward. I get fatigued real fast on the press. So, since there isn't much to say about the chinups (all dead-hang! awesome), I'll just comment that this was the last time I went to this gym. Only on this last week did I visit the gym early on weekdays, and there are some really damned hot women there. Including a pregnant woman and another woman who looks exactly like her. Distracting as hell and makes it really hard not to stare. (In addition, they seem to be in every direction, too, so it's literally hard to find a place to look besides at them, too.) That'll be one nice thing about school - almost no chicks in the weight section, heh.
Wednesday, August 18, 2010
Stationary bike and other stuff 8/18/10
1 minute warmup
13 HIIT segments, 20 seconds fast/40 seconds recovery
1 minute cooldown
5 miles: 13 min 18 s
15 minutes: 5.56 miles
108 calories
- Chinup 7xBW
- Press 5x45, 3x95, 3x115, 1x135
- Row 5x165, 5x155, 5x145
- Dip 5xBW+45, 5xBW+45, 4xBW+45
- Curl 5x40, 5x42.5, 5x42.5
Bah...! Lifts don't look great. Chinups were 'the real deal,' but I didn't grease the groove because I guess I felt weak or something. Dip feels good, but it always does. Upped the volume this week. The stationary went fine, of course, but I was unable to go for a second max press rep at 135, and I kept feeling like my form sucked on rows... Curls were pretty good, I guess, especially with increased volume, but I don't think they do anything really. Once I get to 45 or 50, I'll stick with the weight and try to up reps and fix form. I guess.
No incline press this week. Tomorrow I grease the groove on chinups, run a mile and some change, possibly entertain a rowing machine, and look into some PECS isos. Maybe.
13 HIIT segments, 20 seconds fast/40 seconds recovery
1 minute cooldown
5 miles: 13 min 18 s
15 minutes: 5.56 miles
108 calories
- Chinup 7xBW
- Press 5x45, 3x95, 3x115, 1x135
- Row 5x165, 5x155, 5x145
- Dip 5xBW+45, 5xBW+45, 4xBW+45
- Curl 5x40, 5x42.5, 5x42.5
Bah...! Lifts don't look great. Chinups were 'the real deal,' but I didn't grease the groove because I guess I felt weak or something. Dip feels good, but it always does. Upped the volume this week. The stationary went fine, of course, but I was unable to go for a second max press rep at 135, and I kept feeling like my form sucked on rows... Curls were pretty good, I guess, especially with increased volume, but I don't think they do anything really. Once I get to 45 or 50, I'll stick with the weight and try to up reps and fix form. I guess.
No incline press this week. Tomorrow I grease the groove on chinups, run a mile and some change, possibly entertain a rowing machine, and look into some PECS isos. Maybe.
Tuesday, August 17, 2010
Texas Volume 8/17/10
- Squat 5x45, 5x135, 5x225, 5x275, 5x285, 5x290, 5x295, 5x300
- Bench 5x45, 3x135, 5x180, 5x180, 5x180, 5x180, 5x185
- Chinup 9xBW, 9xBW, 7xBW, 5xBW, 1xBW
Squat was about as good as it gets with this 'form-check' week. Probably slipped a little, especially on that last rep.
Bench felt good, though I notice that I'm no longer touching my chest on every rep like I used to. I still bring it down almost all the way, but I start pushing up when the bar is around an inch from the chest. I guess I'll go back to all the way once school starts or something.
Chinups weren't perfect until the last two vanity sets. Having done 25 reps across 3 sets, I looked for perfect dead-hang, which just feels completely different. Plus exhaustion. Well whatever.
Spent a long time in the gym today. Different schedule, different kicks. Just took extra long rests; I quite obviously didn't increase the volume by too much. I'm all right with that, though.
- Bench 5x45, 3x135, 5x180, 5x180, 5x180, 5x180, 5x185
- Chinup 9xBW, 9xBW, 7xBW, 5xBW, 1xBW
Squat was about as good as it gets with this 'form-check' week. Probably slipped a little, especially on that last rep.
Bench felt good, though I notice that I'm no longer touching my chest on every rep like I used to. I still bring it down almost all the way, but I start pushing up when the bar is around an inch from the chest. I guess I'll go back to all the way once school starts or something.
Chinups weren't perfect until the last two vanity sets. Having done 25 reps across 3 sets, I looked for perfect dead-hang, which just feels completely different. Plus exhaustion. Well whatever.
Spent a long time in the gym today. Different schedule, different kicks. Just took extra long rests; I quite obviously didn't increase the volume by too much. I'm all right with that, though.
Saturday, August 14, 2010
Texas Intensity 8/13/10
- Squat 5x45, 3x225, 1x315, 4x335
- Bench 5x45, 3x135, 4x205
- Deadlift 3x345
- Chinup 7xBW
Made a huge mistake today by coming into the gym hungry. It was like 12:30 PM when I got in, and I'd eaten like three or more hours ago, and a small breakfast at that.
Embarrassed about squat. It wasn't legit in the least. Definite deload coming there; will retry at 315 next week. Humbling, but necessary.
Bench feels good man. Nothing to say here.
Deadlift feels even better man. Since obtaining chalk, this may have become my favorite lift. No double-overhands today; I might mix a 3x5 deadlift into my volume workouts when I get back to school, to train my grip more.
Only 7 chinups is (IMO) pretty clear proof that I was indeed depleted of energy. But I really wish I could stop making excuses for myself and prove how much of a badass I can be on the squat, like I used to. Or maybe all the excuses and sketchy form have already weakened me. Time to step it up again. Going back to 275 for volume on Monday...
- Bench 5x45, 3x135, 4x205
- Deadlift 3x345
- Chinup 7xBW
Made a huge mistake today by coming into the gym hungry. It was like 12:30 PM when I got in, and I'd eaten like three or more hours ago, and a small breakfast at that.
Embarrassed about squat. It wasn't legit in the least. Definite deload coming there; will retry at 315 next week. Humbling, but necessary.
Bench feels good man. Nothing to say here.
Deadlift feels even better man. Since obtaining chalk, this may have become my favorite lift. No double-overhands today; I might mix a 3x5 deadlift into my volume workouts when I get back to school, to train my grip more.
Only 7 chinups is (IMO) pretty clear proof that I was indeed depleted of energy. But I really wish I could stop making excuses for myself and prove how much of a badass I can be on the squat, like I used to. Or maybe all the excuses and sketchy form have already weakened me. Time to step it up again. Going back to 275 for volume on Monday...
Friday, August 13, 2010
Running augh 8/11/10
Bad news. Went 7.0 mph for 5 minutes, 7.5 mph until I hit a mile at around the 8:30 or 8:40 mark, and then lost it. Dropped to 2 mph to finish up because I just couldn't take it anymore. Not good. Total 1.06 mi.
- Chinup 10xBW
- Run
- Chinup 6xBW
- Press 5x45, 3x95, 3x110, 3x130
- Chinup 8xBW
- Dip 5xBW+45, 5xBW+45
- Chinup 6xBW
As you can see, I did a little 'greasing of the groove' for chinups. Want to up my total volume, so I spread out the sets.
- Chinup 10xBW
- Run
- Chinup 6xBW
- Press 5x45, 3x95, 3x110, 3x130
- Chinup 8xBW
- Dip 5xBW+45, 5xBW+45
- Chinup 6xBW
As you can see, I did a little 'greasing of the groove' for chinups. Want to up my total volume, so I spread out the sets.
Wednesday, August 11, 2010
Stationary bike and stuff 8/10/10
5-mile: 13 min 29 sec
15-minute: 5.49 mile
Calories: 105
- Incline 3x95, 1x145, 1x155, 1x165
- Row 5x165, 5x165
- Curl 5x40, 5x40
Unremarkable, really. No real comment here. Note that this bike is (I believe) a little more difficult than the other bike I mentioned last week, so hopefully that 5-mile time doesn't mark a step backward.
15-minute: 5.49 mile
Calories: 105
- Incline 3x95, 1x145, 1x155, 1x165
- Row 5x165, 5x165
- Curl 5x40, 5x40
Unremarkable, really. No real comment here. Note that this bike is (I believe) a little more difficult than the other bike I mentioned last week, so hopefully that 5-mile time doesn't mark a step backward.
Monday, August 9, 2010
Texas Volume 8/9/10
- Squat 5x45, 3x225, 5x295, 5x295, 5x295, 5x295, 5x295
- Bench 5x45, 3x135, 5x175, 5x175, 5x175, 5x175, 5x180
- Chinup 7xBW, 8xBW, 8xBW
Possibly imperfect on squats and chins, but their consistency was great. PRs on everything today - drinks are on me!
- Bench 5x45, 3x135, 5x175, 5x175, 5x175, 5x175, 5x180
- Chinup 7xBW, 8xBW, 8xBW
Possibly imperfect on squats and chins, but their consistency was great. PRs on everything today - drinks are on me!
Friday, August 6, 2010
Texas Intensity 8/6/10
- Squat 5x45, 5x135, 5x225, 1x345
- Bench 5x135, 3x185, 1x220, 3x200
- Deadlift 3x335
Squat wasn't very good... going back to 5RMs at 325 I think.
Hit a new PR for bench, of course, unintentionally. Was going for 4x200, but due to my working in with someone else, I misread 45s as 35s... explains why the warmup sets were difficult, too!
Deadlift feels good man. All reps were legit.
- Bench 5x135, 3x185, 1x220, 3x200
- Deadlift 3x335
Squat wasn't very good... going back to 5RMs at 325 I think.
Hit a new PR for bench, of course, unintentionally. Was going for 4x200, but due to my working in with someone else, I misread 45s as 35s... explains why the warmup sets were difficult, too!
Deadlift feels good man. All reps were legit.
Thursday, August 5, 2010
Running and stuff 8/5/10
Took to the treadmill. Went 6.5 mph after a bit until 5:00, went up to 7 mph until 9:00, and went 'til 10:00 at 7.5 mph. Hit a mile at 9:10 and a total of 1.11 miles after 10:00.
Went to the weights afterward.
- Incline bench 5x45, 3x115, 2x135, 2x155
- Chinup 7xBW, 8xBW, 7xBW
- Curl 5x37.5, 5x37.5
- Dip 5xBW, 12xBW
Quality day, though again there was no way not to feel like a creep due to the positioning of girls. Especially since they happened to go near the stations I used about a minute before I went to each.
But yeah, couldn't curl for 8 today probably due to the volume of the pullups. Should be alright though.
Went to the weights afterward.
- Incline bench 5x45, 3x115, 2x135, 2x155
- Chinup 7xBW, 8xBW, 7xBW
- Curl 5x37.5, 5x37.5
- Dip 5xBW, 12xBW
Quality day, though again there was no way not to feel like a creep due to the positioning of girls. Especially since they happened to go near the stations I used about a minute before I went to each.
But yeah, couldn't curl for 8 today probably due to the volume of the pullups. Should be alright though.
Tuesday, August 3, 2010
Stationary bike and recovery 8/3/10
Stationary bike for the typical 15 minutes with 13 HIIT sections within. Increased to 18 seconds on, 42 seconds off. Hit 5 miles at 13:27, went 5.46 miles, burned 105 calories. Heart rate was at 150+.
Afterward, did my modified lifts, now that I'm planning on the whole bench-every-Friday deal.
- Press 5x45, 1x115, 1x135
- Row 5x155, 5x160
- Dip 5xBW+45, 5xBW+45
PRs on everything. Low volume, but feels good man. Not going to the gym tomorrow, but I think I've more than adequately covered my ass. Thursday will see more pullups, incline pressing, and curlz.
Afterward, did my modified lifts, now that I'm planning on the whole bench-every-Friday deal.
- Press 5x45, 1x115, 1x135
- Row 5x155, 5x160
- Dip 5xBW+45, 5xBW+45
PRs on everything. Low volume, but feels good man. Not going to the gym tomorrow, but I think I've more than adequately covered my ass. Thursday will see more pullups, incline pressing, and curlz.
Monday, August 2, 2010
Texas Volume 8/2/10
- Squat 5x45, 5x225, 5x285, 5x285, 5x285, 5x290, 5x290
- Bench 5x45, 5x135, 5x170, 5x170, 5x170, 5x175, 5x175
- Chinup 7xBW, 7xBW, 7xBW
Hell yeah, good stuff on volume today. Didn't use great weight, but whatever. Might've cheated a little at the end of chins, but it's alright I think. 21 reps over 3 sets feels pretty good.
- Bench 5x45, 5x135, 5x170, 5x170, 5x170, 5x175, 5x175
- Chinup 7xBW, 7xBW, 7xBW
Hell yeah, good stuff on volume today. Didn't use great weight, but whatever. Might've cheated a little at the end of chins, but it's alright I think. 21 reps over 3 sets feels pretty good.
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