Aaron (3/5/11)

Oly Squat: 225lbs x5 reps x5 sets
Front squat: 155lbs x3 reps x5 sets
Push Jerks: 95lbs x2, 135lbs x1, 95lbs x2, 115lbs x2, 135lbs x2, 135lbs x2, 115lbs x2
some light stuff like hypers, gms, BTN press, bar snatches
all done belt-less in cross trainers

Oly squat was a bit harder this week, but more on my muscles. There was no strain on my knee, as opposed to last week where I felt some knee pulling. Front squats were easy. Last week I hurt my lower back doing a jerk because of too much back bend. It was probably a technique thing where I didn't bend my knees and lock my hips tight.

This session on the 135lb jerk I re-injured it slightly. Thats why I lowered the weight, but on the way up again to 135 it was fine. Its a little weird that I can press 135lbs almost as easily as I can jerk it. Also a speed/technique thing. But, this weeks jerks were noticeably faster than last weeks. I imagine if I were more consistent I'd be getting up to my old PR of 205lbs push jerk.

My elbow has been bothering me a bit so that I can't get as full a ROM with presses as I used to. I tried BTN presses and it aggravated my elbows even more. I then had an idea: I would widen my grip so as to put more stress on my shoulders. So instead of pinkies on the rings, I went to index on the rings, and I had such awesome ROM, all pain free that I congratulated myself.

Also, doing hypers of bdw x30 reps made my back feel a little better. If I add about 25lbs I should get a pump that will heal my back faster.

I'm working my way back up.

Article on Tendinosis vs Tendonitis for Shanker

http://www.bodybuilding.com/fun/drryan13.htm

I know its on bb.com, but you can also google 'tendinosis vs tendonitis'.

Also for Frank and anyone who has elbow problems. I'm starting to get a little aggravation too.

Aaron

Only lifted twice this week.

Belted Deadlifts: 405lbs x3, 410lbs x3, 415lbs x3, 420lbs x3, 425lbs x3
Bench: 225lbs x3 reps
Paused Bench: 205lbs x3 reps x4 sets
DB rows: 120lbs x3 reps x3 sets, 120lbs x6 reps

Belted PL squats: 335lbs x3reps x3 sests
Paused Bench: 185lbs x3, 210lbs x3 reps x3 sets
DB rows: 120lbs x5 reps x3 sets
Push Jerk: 185lbs x2, x0, x1, 165lbs x3
Chin-ups: 45lbs x3, 55lbs x3, 65lbs x3

This week was rough. In my first week back from home I'm already sleepy, hungry, and injured. During the last set of squats I heard my knee pop. I can't walk without some pain. I did another rep and called it done for squats. I blame it on not warming up properly. I thought the walk to the gym and starting with the bar would be enough. Guys, warm up well. Shanker and Frank already do this, but for those of you without a 10min-15min warmup you should seriously consider getting one. I will still compete in the meet. Hopefully my knee heals until then, but if not, I'll just settle for a sub-par total. Its my first meet so it doesn't really matter.

Do your warmup.

Aaron

2-board press: 235lbs x3, 245lbs x3 reps x2 sets
Belted Push Jerk: 185lbs x1, 205lbs x2
thumbless BB curls 95lbs x5 reps x2 sets
Reverse curls: 70lbs x5 reps x2 sets
Paused DB bench: 45lb DBs x10 reps, 60lb DBs x10
rotator cuff stuff

Belted Deadlift: 475lbs x3
Stiff deads: 315lbs x8, x4
Front squats: 135lbs x10, 185lbs x6
DB rows: 140lbs x4, 95lbs x5
Pull-ups: 10, 6, 6

Belted PL squat: 365lbs x3 reps x2 sets
Un belted oly squat: 225lbs x10
medium grip bench: 225lbs x3 reps x3 sets
DB row: 130lbs x3 reps x2 sets, x5 reps

Push Press/strict press: 135lbs x3-5 reps x3 sets
super set with
Pull-ups: 10,7ish, 4ish

The last workouts over Christmas break at home. I lifted sporadically and mostly did a lot of conditioning in the form of circuits, walking, and burpees because most of the time I didn't have a ride to the gym. Lots of this stuff is a PR.

Aaron

This past week was sort of freaky b/c of finals and stuff, so it was a pseudo deload. But then you always have Chris being a bastard and PRing with 4 hrs of sleep every night, so I don't really have an excuse.

2-board Bench Press: 185lbs x1, 225lbs x3
Belted Push Jerk: 185lbs x3
Dips: +45lbs x6, x8
Thumbless BB curl: 80lbs x5, 90lbs x5
1.5" reverse EZ curl: 60lbs x8, 90lbs x3
rotator cuff stuff

Deficit Deads: 365lbs x1, 405lbs x1, 455lbs x1rep x2 sets
Front squats: bar x10, 95lbs x10, 135lbs x10
DB rows: 110lbs x6 reps x2 sets
Pull-ups/chin-ups/neutral grip chins: 6,7,5

2-board bench press: 225lbs x3, x4
Belted Push Jerk: 185lbs x1, 205lbs x1
DB Bench: 160lbs x5, 120lbs x10
BB curls: 70lbs x5, 95lbs x3, 70lbs x5
reverse curls: 70lbs x5 x2-3ish
rotator cuff stuff

Belted Low Bar Squat: 365lbs x1 rep x5 sets
Front Squats: 135lbs x10 reps x2 sets
DB rows: 110lbs x6, x10
Pull-ups: 7, 8, 10

A lot of this is probably a PR, or at least some stuff I've never done before, like maxing push jerks. I lifted 4x this past week.

Aaron

This week:

45* Incline Bench: 185lbs x5 reps x3 sets
Neutral Grip Chins: +45lbs x5, +50lbs x5, +55lbs x5
Dips: +45lbs x5, +50lbs x5, +55lbs x5
DB rows: 120lbs x5 reps x2 sets, 120lbs x10 reps
reverse curls/curls: 45lbs x15/15
rotator cuff stuff

Beltless Deficit Deads w/wider but not too widegrip: 365lbs x5 reps, 375lbs x5 reps x2 sets
Paused Front Squats: 185lbs x5 reps x2 sets
Hanging leg raises: 7,5
Ab wheel: 8, 5 paused from knees
Plate pinches w/4 5kg plates: +25lbs x20s x2 sets, +35lbs x15s

Incline Press: 190lbs x5 reps x3 sets
Neutral Grip Chins: +50lbs x5 reps x3 sets
Dips: +55lbs x5 reps x3 sets
DB Rows: 120lbs x8 reps x3 sets
rotator cuff stuff/curls

I really want to go back to benching, but it hurts my shoulders. I think I'll do 1 or 2 board presses and dips or something like that.

Aaron (11/12)

Bench: 230lbs x3, 235lbs x3 reps x2 sets
DB Rows: 120lbs x3 reps x3 sets
Close Grip Paused bench: 190lbs x5 reps x2 sets, 190lbs x3 reps
DB Rows: 100lbs x5 reps x3 sets
rotator cuff/lateral raises
Weight is a 204lbs.

Bench was okay, CGPB hurt my shoulders a bit. Experimented with new bench technique with more leg drive.

Aaron (11/10)

Pull-ups: 16
Belted Oly squat: 325lbs x5 reps x3 sets
2 handed plate pinches: +35lbs x20s x3 sets
assisted GHRs: 9,6,5
ab roll-outs: (half standing) 9,5,3 (from knees with a pause) 3
forgot rotator cuff stuff

Squats were ugly. I don't want to talk about the pull-ups. I need to eat more and think less. Vid to come in a couple of days.

Aaron (11/5)

Belted Deadlift: 410lbs x5 reps x3 sets @9
Lunges: 95lbs x6, 135lbs x7 @8
2 hand pinch grip: +30lbs x20s x2 sets, x15s
Ab rollouts: half standing 9,8, more ROM but still half standing: 5, paused from knees 4

My grip gave out in the deadlifts, will need straps for next time. Lunges gave me the same pain, even the split squats. Will have to address this. Plate pinches were great. Ab rollouts were good too. Wasn't feeling too good, ate a lot, took naps, got motivated, had a great session. Turns out it was all in my head.

Weight is 204lbs-206lbs. A little fat, but who really cares? I'm in the 100kg class now. I think I might have some sort of I'm-too-skinny disorder. Oh well.

Motivational quote: In this life, you have to take what you want.

Aaron (11/3)

Bench: 230lbs x3 reps x3 sets @10
Wide Grip Pull-ups: +75lbs x3 reps x3 sets, bw x10 reps @10/@5
Overhead Press: 135lbs x5 reps x2 sets, 137lbs x5 reps@9
DB Rows: 120lbs x5 reps x3 sets @10
rotator cuff

Bench was hard, guess I've hit the upper-body-is-hard-now phase. Same with pull-ups. I was getting so little ROM (or so it felt) that I just started to hate these things. I did make up my mind that as long as I move it counts but I'm having a hard time getting used to it.

To make up for it I decided to try bdw pull-ups. I tried this new form thats kind of like kipping pullups in that you swing, but I didn't use my legs to bump me up. I figured that "swing" is actually a stretch reflex that engages your lats instead of being all arm (think pull-overs). Well...I got bored after 10 (wide grip too!). I'm going to murder 37.

Didn't sleep to much last night, only about 6 hours. Life is getting to me.

Aaron (11/1)

Belted Oly squat: 320lbs x5 reps x3 sets @10
Two handed Plate Pinches: 4 5kg plates +25lbs x20s x3 sets
Glute/Ham Raises: 3 sets of pseudo raises and negatives
Ab rollouts: (half standing) 9,7,6

Oly squat was hard as hell, I have to eat and sleep more. Two handed plate pinches weren't easy at first, but with more rest they got easier, definitely will up the weight next time. GHRs were ugly...Ab rollouts were easier once I concentrated on tension. I also warmed up with paused rollouts from knees, since when I do half standing I can't get to the extended position.

Aaron (10/29)

Bench: 225lbs x3, 227lbs x3, 230lbs x3 @9
Pull-ups: 70lbs x3 reps x3 sets, 75lbs x3 reps @9
Overhead Press: 135lbs x5 reps x3 sets @9
DB Rows: 110lbs x5 reps x2 sets, 110lbs x10 reps @10
rotator cuff stuff

Weight is 206lbs with close on
Bench was a bit hard, pull-ups were hard, OP was hard, DB rows were hard. Unilateral stuff is cardio.

After I weighed myself I went to IHOP for the all you can eat pancakes. I figured each pancake has 2g of protein, so 100 pancakes was 200g protein. I made it to 9 before I almost threw up. Two hours later I'm a lot better, but I don't think I'd like to do that again. I ate syrup and dough. I was supposed to log my calories but I forgot...

Aaron (10/27)

Belted Deadlift: 405lbs x5 reps x3 sets
Lunges: 95lbs x4 reps, 135lbs x6 reps, 95lbs x10 reps
Two-handed Plate Pinches:+15lbs x15s, +25lbs x15s x2 sets
Ab rollouts: 5 from knees, 4, 3, 2 half standing, 2 from knees with pauses

Deads were hard, lunges were hard, plate pinches were funky, roll-outs were hard. I was angry, and I'm still sort of angry. Don't want to say much more today.

Strongman contest

$79 to compete + a NAS strongman card ($40)
http://www.nastrongman.com/paxtoncontestentryform1.pdf

I really want to compete, and if you guys do it too, I have a ride and friends!
There is also one on Jan. 29 which I also would like to do.
I figure I can go to TPS and train the events there once a week, but that means I'll need to
buy a membership there too.
To expand on this, does anyone have any starter tips on how to get sponsored?
The easy answer would be to get stronger, but I only have a month...

Aaron (10/25)

Overhead Press: 160lbs x3 reps x2 sets, 165lbs x1 rep, 145lbs x0 @10
Wide Grip Pull-ups: 60lbs x3 reps x2 sets, 70lbs x3 reps @10
Bench Press: 210lbs x4 reps @10
Paused Bench Press: 185lbs x5 reps x2 sets @10
DB Rows: 110lbs x5 reps x3 sets @9
Lateral Raises: 15lbs x8 reps, 25lbs x8 reps, 30lbs x8 reps

Lifted with Justin, no homo

Aaron (10/15)

Belted Oly Squats: 325lbs x3, 330lbs x3, 335lbs x3 @9
Plate Pinches: 3 plates x15sec x5 sets
Wide Grip Pull-ups: +75lbs x3reps x3sets (+ 1 fail) @10
Un-belted Deficit Fat bar Deadlifts: 250lbs x5 reps x3 sets @10
DB rows: 100lbs x5 reps x2 sets, 100lbs x10 reps @10
rotator cuff stuff

Oly Squats were awesome, there was a dude I'll write about later who was doing bottom postion squats with 335, and this just pumped me up so much that I just kept adding weight. That and the 16oz coffee before hand and the thought of the deload kept me going. However, the last two sets might not have been to depth, or at least they felt higher than the first set, I need a training partner or at least a video recorder...

Pull-ups were also awesome, I got a significantly bigger ROM than last time, minimal shoulder discomfort and, I added some weight.

Deficit deads were on a normal bumper plate, and they were much harder. I realize I have not been accurately counting the plates, which I blame on the fat bar weighing not 45lbs, so I have to recalculate the other numbers for previous deficit deads. These weren't constant tension, I had to re-grip several times, unlike previously, it might be because of the plate pinches, but these were kind of hard.

DB rows were hard, I had to hook some of the last set; in the last set I told myself "screw this grip only stuff, I'm getting 10 reps, all bets are off."

Aaron (10/13)

Un-belted Overhead Press: 160lbs x3reps x3 sets @10
Ab roll-out: 6,5,3 half standing + 2 from knees @10
Paused Bench Press: 185lbs x5 reps x2 sets, x4 reps @10
Paused Lateral Raises: 20lb DBs x8 reps x2 sets, x6 reps @9
rotator cuff work

In case I get confused down the road, the previous sessions were all the same format (paused lateral raises, unbelted press, push-jerked press, etc.)

Press was really hard, I almost failed on the 2nd set, and I had a horrible lay back on the last rep of the last set which popped my back a bit (nothing serious, just like a stretching pop of bones). I varied my grip a bit because I couldn't find my original one, but that doesn't matter too much, the bars at the gym keep switching stations, and are always being used.

Ab rollouts sucked, I'm feeling my "upper abs" on the last part of the motion, so only when I'm on my knees. My stomach still feels like its going to rip apart. I have to hold my glutes tighter to keep my spine from bending in.

Bench was freaking hard too. I called it on rep 4. On the 2nd set my grip was sliding out b/c I didn't use chalk, so I used it on set 3. I didn't have a lift off either, I should get one.

Paused lateral raises were funky. I paused, but the dumbbells moved down like 4in and then stopped, either way I was tired at this point.

I feel like crap, I had 7 hours of sleep and a 90min nap before my session. I was on the massing version of the Warrior Diet for the last three days, and that might be why I feel like crap. I don't think the WD is for me just yet. I lack the BCAAs and the fat to do it. After reading IA's article on how skinny guys gain a bit of fat and freak out, I decided that was me. The last 3 or 4 days on the WD I got a glimpse of my abs back, and realized I wasn't really getting fat. I'm 19, naturally skinny, and active (I walk around campus and work in a machine shop all the damn time). I'm not going to get fat anytime soon. Bring on the Pb&J. When I get a bit fat off that then I might do the WD. I'm just going to eat a bit more carbs and eat 3x a day to save time.

Its close to the end of my current cycle (unless I choose to extend it), and, like I said I'm damn tired. I've just started dreading the gym today. There is two reasons I can think of:
1. My training is too intense (for me at least), which means I have to have more RPE's @8 or 9s
2. Or, move the assistance reps to 3x8s instead of 3x5s
3. My movements are "stale" and I need to switch it up
4. I need to eat more
5. All the above

I also want to incorporate power exercises in my program, since I like the idea of being "athletic" and the ultimate goal is also to be a heavyweight fighter. I don't exactly know how I'm going to do that yet. I'll probably start by building my work capacity up with GPP, and then when I'm more advanced in my programming I'll start programming in explosive stuff either in the form of oly lifts or plyos or both. I like the idea of split jerks because it seems they are a good idea for increasing punching power, and they're fun.

Deload week here I come!

Aaron (10/11)

Belted Deadlifts: 395lbs x5 reps x3 sets @9
Pull-ups/Neutral Grip: 70lbs x3 reps x3 sets @10
Un-belted Paused Oly squats: 195lbs x5 reps x2 sets, 200lbs x5 reps @8
Plate pinches: 4 plates x10s, 3 plates x30s x2 sets, 4 plate fails x2 @10
DB rows: 100lbs x5 reps x3 sets @9

Deads were two sets of double overhand, then 4 reps of hook, then last rep held with dbl overhand until failure.

The ROM on pull-ups was pretty bad, so i switched to neutral to try and correct it. It seems ROM is going to be hard when there is 70lbs hanging down...I don't really know what to do. I'm going to keep adding weight and as long as I get my chin close I'm going to count it for 3 sets, then I'll add a fourth wider grip set of pull-ups and focus on making it good form. I'll still use weight on this fourth set, but I will focus on intense quality.

Paused squat were kind of easy. the bar would bounce off my back as I shot up, it was only the one bastard sticking point that plagues me. So I upped the weight. It was fine.

Plate pinches are sort of suffering, but I'll see what I can do. I may have to bite the bullet and do two handed on a bar. I just didn't want to set it up in a rack.

Rows were decent, all done under tension.

Looking forward for a 405lb 3x5 on deads.

Aaron (10/8)

Bench Press: 230lbs x3 reps x3 sets
Ab roll-outs: 5 (half standing), 5 (half standing), 9 (knees)
Overhead Press: 135lbs x5 reps x2 sets, 140lbs x5 reps
Paused Lateral Raises: 15lb DBs x8 reps x2 sets, 15lb DBs x10 reps
rotator cuff stuff

Still feeling Wednesdays grip session. Got good sleep last night but not the night before, wasn't expecting such a good session. I was supposed to do 220lbs x3x3, but I got the weights mixed up since I didn't use two 45lb plates per side. I was wondering why it felt so hard. First was without a lift off, second and third were with one. Lift off makes a big difference, lift off is good. Warm-up for bench was a lot smarter than last time, 2 sets of bar, 5 with 95lbs, 3 with 135, 2 with 185, and then train. I'm making smaller jumps, but less volume. Jump guidelines were 30-50lbs. Seems to work well.

Ab roll-outs are hard to gauge progress-wise, but my stomach felt like tearing itself apart, so I think I did a good job. I'm just going to get used to the movement right now and as long as I push myself a little bit each time I figure thats progress enough.

Overhead press was also better than I expected. I didn't want to look like a douche who only shoots for plates so I added 5lbs on the last set. First set was with a wider grip than normal until I realized I was using a different bar than usual. Consequent sets were normal grip. This was done with no warmup. During bench warm up I was showing the difference between a jerk and a press to a guy, so to show off I strict repped 135. It was fine, so I decided on no warmup for OP or very minimal warm up. At least after bench.

Paused lateral raises were fine.

Getting my bench up there. Goal of repping 225lbs was sort of met. Weight is a fat 203ish. Can no longer see any abs. I'm going on the warrior diet massing version as soon as I buy food. I seem to lose weight quickly when I eat clean (meat and veggies), so I think the massing WD will be a nice recomp for me.

Aaron (10/6)

Plate pinches: 3 5kg plates x4 sets x15-20seconds, 4 5kg plates x0 reps
Oly Squats: 320lbs x3 reps x3 sets
CoC: #1x5 reps, #2 x0reps x2 tries, #1 xleft hand was 3, right was 5
Pull-ups: 70lbs x3 reps x2 sets, 70lbs x2 reps
Fat bar Deficit Deads (10kg oly plates): 250lbs x5 reps, 255lbs x5 reps, 260lbs x5 reps
DB rows: 95lbs x5 reps x3 sets
rotator cuff stuff
weight: can't see any abs anymore, a week or several ago I could see the tops

Plate pinches were a bit disappointing, I didn't get 4 plates again. I have gotten them before. Well, not really disappointing, just an observation. Squats were actually kind of easy, the sticking point was not as pronounced as last time, which leads me to believe the paused squats I did last session actually helped. I'm excited to find the cause. I used exmgq's old advice that said the sticking point is actually lower than seen visually because momentum carried you further than you would have gone, which is why I thought my sticking point was actually at the bottom rather then in the middle.

I was really excited that I almost closed the CoC #2. I think I can have it next time if I warm up better and don't do plate pinches. Next time will actually be Monday though, not Friday. Its cool because my only grip work has been double overhand deadlifts since I've started deadlifting (alternating with hook when necessary) and plate pinches. Good to know they have a good initial carry over, but I still want to add CoC's for grip work in my routine. I'm positive my grip is largely responsible for this new-found strength thats taking over me.

Chins were bad, I did two negatives after the fail which I shouldn't have done, but the grip was wide and it didn't bother my shoulders, so I'm not afraid of this failure. I have no problem sticking to the same weight next time.

Deficit deads were easy. I'm going to create a bigger deficit next time. Grip was fine, I just had to reposition my hand every second rep or so. After a while, I'm going to do deficit snatch grip deads. My intensity is limited by my grip right now not the weight in the exercise. So, I want to choose an exercise so that my intensity allowed by my grip is close to the intensity allowed by the exercise. In other words, I want to make the exercise harder to justify the low weight being used thanks to the fat bar.

Rows were hard. My left side is a bit weaker than my right. I had clean form and only let the dumbbell hit the floor on the last rep of my last set. It was taxing on my grip.
New grip protocol is two heavy days corresponding to my lower body days on one week alternating with one heavy grip day corresponding to my one lower body day the other week (SBPR variant), and two really light days on that weeks upper body days.

Last note: I was reading Jason Ferruggia's stuff on cardio and his stance is similar to mine (and this boards) in that you should only be doing very high intensity cardio or very low intensity cardio. But we should be doing cardio 1-3 days a week. His idea of high intensity is not 30second sprints, but 2-5second sprints with enough rest to lower your heart rate, which might be anywhere from 1-10minutes.

Armed with new-found information and the discovery that its okay if I can only manage cardio one day a week when the alternative is nothing, I will be doing cardio on Saturdays, making me train 4 days a week. Cardio will be sprints or sled pushing (not hill sprints...no hill) or a burpee-chin up combo. I would like to do rope battling/sled combo since Ferruggia says the rope doesn't make you sore and I would like to put that to the test, but thats a bit time intensive. Yay for cardio!!!

I have to remind myself of a side goal which I can appropriately define: a strength training figher, or in better words: a fast twitch fighter.

Food for thought: he says lactic acid is the mortal enemy of fast twitch muscle fibers.