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Fall '07 - Upper 1, Week 29

Overall Impression:

diet has been kinda better. i think ive been slacking off the protein a lot. i will make up for it soon.

regarding my weight, i weighed in today and i was at 176.2 lbs. funny...

Bench Press = 1 set x 1 rep x 205 lbs

this used to be my old 3RM. now its like my 1RM. which is fine - its probably because i am focussing so heavily on over head pressing. which is exaclty what i want to do so im not complaining. this is alright. the only thing which i find wierd is that it was REALLY slow. i got stuck midway and i stayed in that position forever before the bar moved up. i didnt enjoy that.

Dumbbell Rows = 5 sets x 6 reps x 80 lbs

this is by far one of my favourite back exercises - right after pull-ups

Seated Dumbbell Unilateral Shoulder Press = 2 sets x 7 reps x 50 lbs

the goal next week is 3x8x50

Lat Pull Downs = 3 sets x 8 reps x 120 lbs superset with Hammer Strength Shrugs = 3 sets x 8 reps x 200 lbs

nice...

Skull Crushers = 2 sets x 12 reps x 50 lbs superset with Pull Overs = 2 sets x 12 reps.

felt good. i figure i need to do more tricep work

Facepulls

90 lbs x 6 reps
100 lbs x 6 reps
120 lbs x 6 reps
120 lbs x 6 reps

Leaving Thoughts:

nice workout.

i hope everyone is having a good week! thanks for reading, guys and gals.

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You haven't been following the schedule. I just realized that going by your journal there seems to not always be a "weekend" between the last and first workouts. And specifically you followed a lower 2 workout 2 days later (one day of rest) with an upper 1 and that is when your "bench troubles" began. You've been skipping workouts and putting them in arbitrary order with changes in rest periods......you should have stuck to plan. I can't even put together exactly what's been going on anymore.

It's one thing to write a plan, hit a snag, and need a new approach. It's another thing to write a plan, have you not follow it, and need a new approach.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

its not really a snag, sir. and i didnt skip workouts arbitarily. about 2-3 weeks ago i missed one workout. so i then improvised and got this:

Lower 1
Upper 2
Lower 2
Upper 1

except now its on a MWF rotation. it has always been on a MWF rotation.

and yes, this week should have started off as a lower 2 workout. i forgot because i thought i worked out in Dallas over thanksgiving. but then only after the workout did i realize that it was my Dallas trip 2 weeks ago that i did actually workout on.

what do u want me to do, sir? just do Lower 1 next time and follow the original plan?

Let's see what's going on with your scedule and move on.

Fall '07 - Lower 1A, Week 30

Overall Impression:

ok we have a slight change in my schedule...from now on, my schedule will be a 2 week rotation:

WEEK 1:
Mon - Lower 1A
Wed - Upper 2
Fri - Lower 2

WEEK 2:
Mon - Upper 1
Wed - Lower 1B
Fri- Upper 2

this will be repeated again and again...

diet has improved...i think i fall into these lapses where my diet just goes right out the window....i hate that...

Deadlifts

did quite a few sets today
135x5
185x3
205 lbs x 7 reps x 3 sets *work sets*
225 lbs x 7 reps x 1 set *work set*
i think my strength is coming along pretty nicely. i hope this continues for a while.

Bulgarian Squats = 2 sets x 8 reps x 40 lbs

god....ive finally learnt to like this exercise enough to try and maintain good form. lol

Glute Ham Raises = 2 sets x 10 reps

im getting better at these i think

Shoulder Rehab and Prehab work

did a few light sets of overhead shrugs, dip shrugs and some rehab work i have outlined in my injury thread...

Leaving Thoughts:

cool workout

i hope everyone is having a good week! thanks for reading, guys and gals.

Fall '07 - Upper 2, Week 30

Overall Impression:

its reading day before finals. i woke up really early today after only 6 hours of sleep and i had been studying from 10 am till 6:30 pm with a one hour break for lunch and then i studied from 7:30 till 9:30 and went to workout. now i dont feel like studying...might go out partying....i hate accounting. lol. however, diet today was pretty ok. im upping my protein intake.

Military Press

i did a LOT of sets for these. ill list them right from warm-up:
95x5
115x2
*work sets from now on*
135x3
140x2
145x2
150x2
155x1
120 lbs x 8 reps x 3 sets
fuck yeah! 155x1 is a new PR for me (not even my 1RM though). its also 90% of my bodyweight right now. well, 88.9% but whatever. im pretty thrilled about this. the goal with this was to do some heavy pressing work using only 5 lbs increments as the largest increment. i think i did ok. considering i was very tired when walking into the gym, im happy about this workout.

Pull-ups = 10 sets x 4 reps x 10 minutes

this was worse than last time. im gonna have to repeat this 10x4 scheme next week. shit.

Seated Barbell Shoulder Press = 95 lbs x 5 reps x 3 sets

nice. i think i need to work the midpoint of the ROM of the military press. the bar went up really slowly around there.

Lat Pull Downs 2 sets x 10 reps x 150 lbs superset with Pull Overs 2 sets x 10 reps x 45 lbs

nice!

Facepulls

80 lbs x 10 reps
100 lbs x 6 reps
120 lbs x 8 reps
140 lbs x 5 reps

Leaving Thoughts:

im pretty happy. my overhead pressing strength is pretty dencent for my bodyweight i reckon.

i hope everyone else is happy with their week so far. thanks for reading, guys

i have 5 videos up for the military presses:

140x2


this was pretty easy. first time handling so much weight though in good form (i hope)

145x2


this felt unusually tough.

150x2


im not able to find a location to breathe. i dont know at which point i am supposed to breathe. i have been using the breathing technique ripp has outlined in his book and it works great when i am doing weight which is 75-85% of my 1RM however when i start crossing the 85% mark i dont know where to breathe because if i breathe at the top of the movement my core muscles become lose and all the pressure is transferred to my lower back and on the other hand if i breathe in when the bar is against my front delts i cant breathe in as much air as my thoracic cavity is being compressed. maybe the answer is really simple. i fumbled on the second rep because i took a deep breath at the top of the first rep. bad idea.

155x1


120x8


cheers y'all

The music at your gym SUCKS!!! No offense if you like it, but I hate lifting when that stuff is playing...it doesn't help get me motivated at all. It's so emotional...I was tearing up while I was watching the videos. I'm curious to hear the critique of your form because I look the same when I do mine...except that the round black things on the end of the bar are normally smaller. It looked good to me. Not sure about the breathing thing...I think I normally take a quick breath at the top of the rep or when I'm just starting the negative...it's so short that I don't relax my core muscles much at all. And the breath is expelled during the contraction caused by the push. Not sure if that makes any sense...

I agree about the music...blah! My gym plays crap like that too. I wish they'd just play some metal or something. Get the hate flowing. Ha.

As far as your form looks, it looks alright to me. Or at least thats what I look like too. However, you're much stronger then me I'd say! Damn you. lol I'm strugglin with 125lbs 3x5. Its gotten the best of me the last couple of times. Good work on your progress. I'm sure Eric will chime in on form tips if there are any to give. He seems to have a keen eye for that.

Keep it up,

IronWorker

hey Ross

yeah the music sucks. actually, i dont pay attention to it....i kinda tune off completely.

yeah i think the key for me to breathe i perhaps exhaling a little at the top and then as i lower the weight i inhale? maybe. i hate this. perhaps next time i should just rack the bar after every rep, take a huge breath of air and then continue. kinda like deadlifts. maybe.

i dont really like metal music in the gym. my ideal situation is when no music is playing and if its playing it should be slow soft soothing music. all this hip-hop, rap and metal kinda gives me a huge headache.

thanks for the kind words, IW. yes, i am waiting for Eric's insight as well

i see he is viewing this page as i write this