Thursday May 21st

183lbs

OH
100x5, 110x4, 120x3, 130x2

A bit shaky on the last set and almost lost the bar going into the second rep, but I was able to stabilize myself and get the reps.

Anderson Front Squat
190x5, 200x4, 210x3, 220x2

Treid a snatch grip for the first 2 sets. It made the squat seem easier but I wasn't comfortable with it so I switched back to my usual cross grip. Snatch grip is something I will have to work on, but not at these weights.

Backsquat
250x5, 260x4, 270x3, 280x2

I might have been a bit shallow on the last set. If I was it was only by about half an inch, I didn't realize this until after I had racked the bar.

Anderson 1/2 Squat
365x5, 385x4, 405x3, 425x2

Yeah, I went way off the reservation with this one. 365x5 might have been a bit high to start but I wanted to see how a tighter spacing of weights would affect this exercise. I had a hell of a time racking 405, the rack height I use is about half an inch too high (because of the hooks) and the next lowest pin is 2 inches too low and I can't lockout without hitting the bar into next pin. On 425 I didn't even bother trying to rack it, I set it on the pins and unloaded after my set.

Overall a very good squat session. I added 5lbs to every set on the first 3 squats, 70lbs on the first 2 sets of 1/2 squats and 40lbs on the last 2. Goddamn it felt good to get 400lbs on my back again.

Good job Kane, those are some nice Oh squats.

Still having shitloads of trouble getting over to GUS so I thought I'd say whats up here!!

Thanks Hopps. What's the problem with GUS? Having trouble accessing the site?

Friday May 22nd

185lbs

BB Row
165x5, 175x5, 175x5, 185x5, 185x4

Should have stuck around the 165 mark. Things were getting a bit loose with 185, I'll be dropping these down a bit for next week.

Dips
+45x6, +45x6, +45x6

DB Row
65x8, 70x8, 70x8

Scapula Pushups
3x10

i did some one arm scap pushups the other day. in case you want to load them a little more :)

^^You ,sir, are a madman. :biglaugh:

Yeah mate , it freezes up then it locks my PC up for a few mins.I usually have to manually end the process through task manager.Even with firefox.Grrrrr


I'll second the fact that Pity is a madman!!

Weird

Monday May 25th

186lbs

Deficit Deads
335x2
355x2
355x2
355x2
355x2

Great deadlift session today. Weight was really tough and towards the end it was a struggle but I still felt powerful and in control even though it was a bit of a grind. Haven't had that in a long time.

BB Step-ups
105x7x3

GHRs
8,6,5

Very short rest in between because I was short on time.

Nice pulls Kane, how far of a deficit are we talkin? Sweet step ups too, those bad boys are tough.

Thanks Hits. Height is a 45lb plate thickness.

I pm'd you Hits. I don't know what's up either.

The problem with the false grip is

"I've been doing it for years and never had a problem."

It doesn't matter what you say when someone bases it on that.

This is late to get into the false grip thing, lol. The nested replies at GUS are cool. I wonder if Sleazy has the capability of implementing that. I've never seen it at any other forum.

Tuesday May 26th

184lbs

Incline Bench
190x2
195x2
190x2

Pullups
BWx5, +35x3+3+3, +25x5+3+3

I had to make it into work earlier than usual today so I didn't have nearly as much time as normal. This took me an hour and it was all the time I had.

Rather than try and speed through my workout and get a decent effort on everything, I decided to go 100% for as much of the workout as possible and go at my usual tempo. I sped it up a bit on the pullups just to get in some more reps. I nailed incline and I got in some good pullups, skipping pushups didn't really concern me so much.

Those are nice Inclines dude, I suck at them, BADLY, I been working on them tho and they getting a little less lame!!

Nice loading on the pullups too, clusters have worked wonders for pullups and chins for me in the past.

Thanks Hops.

I find incline is something you just have to work at, its not my favourite exercise either. I've always thought of it as the bastard child of flat bench and military press :biglaugh:

Clusters a friggin awesome.

X2 on the Incline Bench Bastard Child bit. lol

dubs

I love incline. There is a 10lb difference between my incline & flat bench.

Thursday May 28th

184lbs

OH Squat
105x5, 115x4, 125x3, 135x2

Anderson Front Squat
195x5, 205x4, 215x3, 225x2

Backsquat
255x5, 265x4, 275x3, 285x2

Anderson Half Squat
375x5, 395x4, 415x3, 435x2

Made increases across the board again. OH Squats were rough, I think I had every single stabilizer muscle at 100% for that one, and it was still a bit wobbly. I love when the bar feels like a flag in the wind but you still manage to hang onto the attempt and push through it.

Backsquats felt surprisingly light which I think is a side effect of the Half Squats. Last set of backsquats was a grinder for sure.

Those half squats were ridiculous. Again, the hardest part was unracking the bar and walking out. It was a bit of a grinder on the last set.

Friday May 29th

185lbs

BB Row
185x5, 175x5, 175x5, 175x5, 175x5

Dips
+55x5, +45x6, +45x6

DB Row
75x8, 75x8, 75x8

Scapula Pushups 10, 10, 10
SS w/ DB Curls 40x8, 40x8, 40x8

Monday June 8th

182lbs

Sumo Deadlift
325x3
325x3
325x3

Uni RDL w/BB
95x6, 95x6, 95x6

DB Swing
60x10x3

I was out of town last week and I didn't get a chance to workout, which is why I haven't posted anything, in case anyone was wondering...:biglaugh:

I took it rather easy today, pulled some triples for Sumos so I could keep it heavy but still light enough to work on form. As I'm fairly inexperienced with sumo's I won't be getting very aggressive with them for a while. Uni RDLs were very difficult for the first set, I couldn't get a rep without losing balance. The second and third set however were very good, I lost my footing only a few times between both sets. DB Swings were rather light but I was a bit gassed so I just went with it.

Nice sumos Kane, I had exactly the same experience yesterday with Uni RDLs, very demanding exercise.

you guys could try using just a single db...in the opposite hand of the leg you're working....good anti-rotator workout as well.

Tuesday June 9th

181lbs'

DB Bench
90x3
90x3
90x3
75x10

A bit tough but mostly because I haven't used DB's in a while.

Chinups (36 total)
6,6,6,6,6,6

Nice and easy for today.

Pushups
+45x10, +45x10, +35x7

Totally finished by that last set. My arms had nothing left, I couldn't even grind through it.

How do you add weight to your pushups? Do you have a weight pack or do you just have someone place a plate on your back? Or...

Nice workout btw.

IW

Thanks IW.

I usually get someone to put a plate on my upper back. I always know at least 1 or 2 people at the gym so I haven't had a problem loading myself, yet.

Thursday June 11th

182lbs

Front Squat
205x3
195x3
195x3

155x8
155x6
155x6

Full ROM for these suckers. My legs feel like rubber right now, lol.

GMs
185x8x3

Hamstrings were still pretty tight from Monday's Uni RDLs. Stretched them out but wasn't quite able to get a full ROM, I was just shy of my usual depth.

Thought I'd drop in and say Front squats ....... EWWWWWW!!

I'll see myself out. :biglaugh:

Nice workout Kane. :)

:biglaugh:

Thanks Hits.

Friday June 12th

181lbs

CG Pullups
BWx5, +45x3, +55x3, +70x2+1, +45x3, +45x3

Skullcrusher
75x8x3

Low Pulley Row
135x10, 150x10, 150x10

Cable Rows
170x6x3

Scapula Dips
10,10,10

Monday June 22nd

178lbs

Last week I got hit by a wicked cold and was barely able to function, let alone train. This week I'm still not 100% but I'm recovered enough to do some training. I may not be at my usual level of performance but I can at least do some heavy exercises.

Sumo Deads
335x3
335x3
335x3

Uni RDL
105x6, 105x6

DB Swing
75x10, 75x10

Cut everything a bit short because I just didn't have it in me, strength wise I am just as strong its more of a cardio/energy limitation. Because I'm an engineer I'll use numbers to put things into perspective lol, last week I'd say I was running at 50% and this week I'm up to about 75-80%.

Get well. Don't push too hard.

Lol, I like numbers.

IW

Thanks I-Dub.

Tuesday June 23rd

178lbs (I need to eat some more chickens!)

DB Bench
90x2
90x3
90x3

I don't know what happened with the first set but I think it had something to do with acclimation and me not having enough.

Pullups
BWx6, +25x5, +25x5, +25x5, +25x5, BWx5

Weighted pullups are sweet.

Pushups
+45x10, +45x10

I was drained so I skipped the last set.

Thursday June 25th

180lbs

Front Squat
205x3
205x3
205x2*

Something happened to my knee, tweak or strain or something. Until I figure out what the f is going with it I'll be skipping anything involving legs.

I hope all is well. Keep us posted.

RICE - Rest Ice Compress Elevate...

I think thats what I learned long ago in some first aid course... lol

On a serious note: Take er easy until you figure it out.

IW

Thanks for your concern guys, much appreciated.

I tested out my knee this weekend and all systems were go, so I decided to workout today. Maybe I just pinched something or something spasmed, but there appears to be nothing wrong with my knee now.

Monday June 29th

180lbs

Sumo Deads
335x2
355x3
365x2

Supine GHR
10,10,10

Palloff Press 55x10x3
ss/
Woodchops 55x10x3

Didn't go with my usual routine today. I didn't feel like doing uni rdl's and I really need to step up my core work in the gym. Usually I do it at home but there's much more weight at the gym :)

good news on the knee.

Very good news. Knees can be a bugger to get healthy again once they are messed up.

IW

Thanks boys. Knee is doing alright so far. No repeat performances.

Thursday July 2nd

183lbs

Front Squat
195x3
210x2
210x2
165x6
165x6

GMs
205x8x3

I'm glad the knee held up this time. I still held a little bit back just in case.

Friday July 3rd

CG Pullups
BWx5, +45x3, +45x3, +45x3, +45x3, BWx8

Standing Skullcrusher
75x8x3

Low Pulley Row
155x10, 155x10, 150x10
SS w/
Cable Row
175x6, 170x5, 165x5

Was pressed for time, in and out in 45 minutes, LOL. That superset of low pulley and cable rows was brutal, I think I had a rest time of about 30 seconds between sets.