Monday:
Squats:
Bar/15
135/7
185/3
225/2
285/1
325/8x3
Hack Squat:
1pl/10
2pl/7,8
Leg curl:
95/8
125/10
155/9,6+2rp (rest pause)
RDL's:
135/10
225/8,8
Leg extension:
Enough to make my legs look like Kai Greene's
This workout was brutal. It was an "explosive" day and it was tough. But thats a good thing. I'm going to have to go back to low bar squatting for my heavy and explosive days and high bar for my rep days.
Pittsburgh Musings:
First off, "the 'burgh" is my second favorite city behind Chicago. But dear God.........just two lanes on your expressway?! C'mon man!!
The IFBB North American's was a great show and Gary Udit is a great promoter. Everything ran pretty smooth with so many competitors. The over 40 class always impresses me with their condition and dedication to the sport. Guy like Rob Kreider, Monty Mabry and Ryan Celli getting things done up there. Kevin Jordan, Dusty Hanshaw, Akim Williams, Brad Davis, Julius Page and Alejandro Cambronero were all impressive. They all looked better by the night show as well. I know Kevin is moving forward to Nationals, so I'm sure he'll correct his mistakes which were really just last minute things. He'll be one of the hardest guys in the heavy's I think.
Olympia Talk:
This Olympia will be one of the most hotly contested of all time. Reason for that is because there are more questions than answers. Whats Ramy going to do post NY Pro on the biggest stage in bodybuilding. Will Phil Heath pull off a commanding win or will Jay thwart his plans to repeat? Where will Dexter Jackson land. Will Shawn Rhoden and Kai Greene upset the apple cart? I'll keep my opinions to myself for right now, but it's going to be very exciting.
Exciting fall start for bodybuilding with the North Americans! Lets see what the Olympia, Nationals, Arnold Classic Spain and the new show in China hold!
Tuesday, September 3, 2013
Wednesday, August 28, 2013
Benching in the Rec, or also known as "Training with the bro dudes and functional training yahoos.
Bench:
Bar/20
135/12
185/5
225/5
255/8
Incline DB:
3 sets
Flyes:
2 sets
Still did a decent amount of reps on the two assistance exercises. Working hard on the main movements and getting blood in with the assistance work. Lots of new and old faces around (more new), so you can imagine the cluster thats going on right now.
Legs are still tender from squats on Monday. I had a back day yesterday, but it was more to move a little bit of weight and get some blood in. 60-70% intensity for sure. Not frustrated about it because I know my next block of training will be a doozy. I had to cram a weeks worth of training into a three days because of work for the North Americans, but once I get back, no more travel. It's on!
Speaking of North Americans, I think this will be a very contested show where no one will be out of shape (I hope). I kept up with quite a few people during their prep and everyone seems to be on point. But like I've said before, Instagram don't win shows. So we'll see.
And as I type this......my journey to Pitt is already messed up.........at least I ain't in Syria.
Bar/20
135/12
185/5
225/5
255/8
Incline DB:
3 sets
Flyes:
2 sets
Still did a decent amount of reps on the two assistance exercises. Working hard on the main movements and getting blood in with the assistance work. Lots of new and old faces around (more new), so you can imagine the cluster thats going on right now.
Legs are still tender from squats on Monday. I had a back day yesterday, but it was more to move a little bit of weight and get some blood in. 60-70% intensity for sure. Not frustrated about it because I know my next block of training will be a doozy. I had to cram a weeks worth of training into a three days because of work for the North Americans, but once I get back, no more travel. It's on!
Speaking of North Americans, I think this will be a very contested show where no one will be out of shape (I hope). I kept up with quite a few people during their prep and everyone seems to be on point. But like I've said before, Instagram don't win shows. So we'll see.
And as I type this......my journey to Pitt is already messed up.........at least I ain't in Syria.
Tuesday, August 27, 2013
Squatastic action
Squats:
Bar/10
135/10
185/5
225/3
285/3
315/1
365/1
405/5 sets of 2
Leg Curls:
80/12
125/12,8
140/6
Leg Press: 4pl/20,20,16
Trained in a crowded rec last night and had a pretty good one. First time I've had some halfway decent weight on my back. I could tell in my form too as I was a bit shaky, but repetition is the mother of skill. So it's going to come as long as I'm consistent.
North Americans this weekend. I'm going to go out on a limb and say the quality of competitors will be above what was seen at the USA's. I've been watching the progress of Dusty Hanshaw, Kevin Jordan and Kevin Tomasini, Akim Williams, Rob Krieder and newcomer named Lukas Duncan. Pretty big boys and will be ready to do battle. This will be a conditioning contest. I can almost guarantee it.
Thats it for now.
Bar/10
135/10
185/5
225/3
285/3
315/1
365/1
405/5 sets of 2
Leg Curls:
80/12
125/12,8
140/6
Leg Press: 4pl/20,20,16
Trained in a crowded rec last night and had a pretty good one. First time I've had some halfway decent weight on my back. I could tell in my form too as I was a bit shaky, but repetition is the mother of skill. So it's going to come as long as I'm consistent.
North Americans this weekend. I'm going to go out on a limb and say the quality of competitors will be above what was seen at the USA's. I've been watching the progress of Dusty Hanshaw, Kevin Jordan and Kevin Tomasini, Akim Williams, Rob Krieder and newcomer named Lukas Duncan. Pretty big boys and will be ready to do battle. This will be a conditioning contest. I can almost guarantee it.
Thats it for now.
Thursday, August 22, 2013
Leg Training/school update
Leg Curl:
90/18
110/10
125/9
140/2x8
Squats:
Bar/13
135/2x8
185/5
225/5
275/3
Leg Ext:
95/25,14
Nothing crazy or earth shattering here. Just getting the blood moving and what not. Have some shoulder work tonight and it's going to be probably the same as this with just a couple movements, including one that will be slightly heavy. Letting the engine idle is good for me.
It seems the rec center has put signs in each of the squat rack that says "No curls allowed in the squat rack". Some may think that's a bit of an asshole move, but I've literally seen people wait for ten plus minutes for bro dudes to finish curling the bar with tens on each side while someone, or even myself, has waited to squat. I would have no problem with the luxury of using the rack as a curl station (don't shoot me), but if it's crowded, pick the shit up off the floor.
Lincoln and Chicago couldn't be anymore different. I enjoy my hustle and bustle of Chicago, but I enjoy the quiet here as well. I know once I graduate I want to be in Chicago, but I'm not above staying here BRIEFLY just to get my career moving. It's not a bad place, but not where I want to stay for the rest of my life.
I'm settling back into Lincoln well and a meeting with my advisor went well. It seems if everything goes according to plan, I'll be spending my summer in Nebraska and finishing my time here in the summer. Moving forward and it's good.
90/18
110/10
125/9
140/2x8
Squats:
Bar/13
135/2x8
185/5
225/5
275/3
Leg Ext:
95/25,14
Nothing crazy or earth shattering here. Just getting the blood moving and what not. Have some shoulder work tonight and it's going to be probably the same as this with just a couple movements, including one that will be slightly heavy. Letting the engine idle is good for me.
It seems the rec center has put signs in each of the squat rack that says "No curls allowed in the squat rack". Some may think that's a bit of an asshole move, but I've literally seen people wait for ten plus minutes for bro dudes to finish curling the bar with tens on each side while someone, or even myself, has waited to squat. I would have no problem with the luxury of using the rack as a curl station (don't shoot me), but if it's crowded, pick the shit up off the floor.
Lincoln and Chicago couldn't be anymore different. I enjoy my hustle and bustle of Chicago, but I enjoy the quiet here as well. I know once I graduate I want to be in Chicago, but I'm not above staying here BRIEFLY just to get my career moving. It's not a bad place, but not where I want to stay for the rest of my life.
I'm settling back into Lincoln well and a meeting with my advisor went well. It seems if everything goes according to plan, I'll be spending my summer in Nebraska and finishing my time here in the summer. Moving forward and it's good.
Tuesday, August 20, 2013
Travel, Bench Day,a very QUICK word on the Dallas Europa
Bench:
Bar/15
135/10
185/7
225/5
275/3
Machine Press:
110/3x15
When 275 is heavy and your joints sound like rice crispies with milk pouring over them, then it's time to shut it down. Had a long trip in that I had to make alone so I was just happy to do something after my road trip to Lincoln.
My drive in wasn't bad and it was pretty decent considering I was driving solo. Made it in great time and cut the music off and listened to a couple of podcasts. One of which was the Chaos and Bang Your Canadian Earballs podcast (found on www.chaosandpain.blogspot.com) and the Elitefts.com Iron Subculture Podcast. The EFS one was pretty dated, but it was an uncensored conversation with Dave Tate, so it was excellent. The drive back into Lincoln was much better than going to Chicago like I did in May.
I've been in a bit of a lull since the middle of July, but I've been fighting it off for the most part. Good training with a couple of people and staying pretty clean on my diet helped. But going pretty hard for USPF Nationals and then rolling right into prep for the Wings of Strength was good for me as I needed to push myself, but it's catching up to me a bit now. There are going to periods in your training where things, no matter how hard you try, will just not be optimal. I don't care if it's mental, physical or what have you. When you push the envelope for so long, something will break. Don't believe me? Try it out and get back to me.
I'll fight it off for as long as I can, but there should be periods where you just have to let the engine idle and the next two weeks are where I think I'll let it happen.
Dallas Europa:
Bottom line, Essa Obaid should've won. And there's that.
Bar/15
135/10
185/7
225/5
275/3
Machine Press:
110/3x15
When 275 is heavy and your joints sound like rice crispies with milk pouring over them, then it's time to shut it down. Had a long trip in that I had to make alone so I was just happy to do something after my road trip to Lincoln.
My drive in wasn't bad and it was pretty decent considering I was driving solo. Made it in great time and cut the music off and listened to a couple of podcasts. One of which was the Chaos and Bang Your Canadian Earballs podcast (found on www.chaosandpain.blogspot.com) and the Elitefts.com Iron Subculture Podcast. The EFS one was pretty dated, but it was an uncensored conversation with Dave Tate, so it was excellent. The drive back into Lincoln was much better than going to Chicago like I did in May.
I've been in a bit of a lull since the middle of July, but I've been fighting it off for the most part. Good training with a couple of people and staying pretty clean on my diet helped. But going pretty hard for USPF Nationals and then rolling right into prep for the Wings of Strength was good for me as I needed to push myself, but it's catching up to me a bit now. There are going to periods in your training where things, no matter how hard you try, will just not be optimal. I don't care if it's mental, physical or what have you. When you push the envelope for so long, something will break. Don't believe me? Try it out and get back to me.
I'll fight it off for as long as I can, but there should be periods where you just have to let the engine idle and the next two weeks are where I think I'll let it happen.
Dallas Europa:
Bottom line, Essa Obaid should've won. And there's that.
Saturday, August 17, 2013
Pressing in the USA
Overhead press:
Bar/20
65/15
85/12
135/8,6,7
Laterals:
30/10
40/4x10
Rear delt machine:
90/15
110/12,12,10
CG press:
135/20
185/15
225/10
Barbell curls:
Bar/70
Back to overhead pressing. I feel they help my bench even though I hate them to a degree.
Bar/20
65/15
85/12
135/8,6,7
Laterals:
30/10
40/4x10
Rear delt machine:
90/15
110/12,12,10
CG press:
135/20
185/15
225/10
Barbell curls:
Bar/70
Back to overhead pressing. I feel they help my bench even though I hate them to a degree.
Thursday, August 15, 2013
Thursday deadlifts/back day
Deads:
135/13
185/10
225/8
275/6
315/6,5,5
Chins:
BW/4x10
Barbell Rows:
135/10
225/10
275/9
315/6
Pulldowns:
120/10
160/10,10
Seated Rows:
120/10
180/10
225/8, drop to 150/6
Solid day today. Warmed up pretty good and was able to focus on technique and bar speed with the deads. Hamstrings have to get stronger though and technique will have to get a good deal better. My first time doing full conventional deads in quite awhile, so it was good to get back to them.
Also, back to training without a belt. Getting my abs and low back stronger. Fun times
135/13
185/10
225/8
275/6
315/6,5,5
Chins:
BW/4x10
Barbell Rows:
135/10
225/10
275/9
315/6
Pulldowns:
120/10
160/10,10
Seated Rows:
120/10
180/10
225/8, drop to 150/6
Solid day today. Warmed up pretty good and was able to focus on technique and bar speed with the deads. Hamstrings have to get stronger though and technique will have to get a good deal better. My first time doing full conventional deads in quite awhile, so it was good to get back to them.
Also, back to training without a belt. Getting my abs and low back stronger. Fun times
Subscribe to:
Posts (Atom)