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Post by buckeye2010 on Sept 2, 2013 9:41:39 GMT -5
We all need to remember to put fuel in the body.You can't run a car on empty.
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Post by skabow22 on Sept 2, 2013 12:32:42 GMT -5
Cube Explosive Squat, 9/2/13:
1. Pause Squat: Bar x 15 135 x 8 185 x 5 225 x 5 245 x 3, 3, 3, 3, 3, 3, 3, 3
2. Olympic Squat: 275 x 5, 5, 5
3. Front Squat: 225 x 5, 5, wanted to do another set but I pulled/strained a muscle in my upper back so I shut it down.
4. Leg Curls: to a top set of 8 at 180 lbs, 6 total sets
5. Calf Press: 2 x 20
Session Grade: 80% Notes: Not a bad session all around, squatting felt really good, explosive and powerful. Sucks that I pulled or strained something in my upper back on the front squats, but it seems pretty minor. Probably still fatigued from the deadlift session on Friday, nothing to be too concerned about I think.
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Post by skabow22 on Sept 4, 2013 13:24:33 GMT -5
Cube Repetition Bench, 9/4/13:
1. Bench Press: Bar x 15 95 x 8 115 x 8 135 x 8 155 x 8 185 x 8 195 x 8
2. DB Incline Bench: 65's x 12 70's x 12, 10
3. DB Rows: 8 x 75 6 x 105 13 x 95
4. Press Behind Neck: 95 x 12 105 x 12 115 x 10
5. Dumbbell Curls: 3 sets of 10
Session Grade: 80% Notes: Really solid session, just got a lot of quality work in. Benching felt pretty good, no complaints there, and it felt good to do some heavy dumbbell rows again. All in all a really nice session.
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Post by skabow22 on Sept 6, 2013 17:07:52 GMT -5
Cube Heavy Deadlift, 9/6/13:
1. 2 in Block Pull: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 2 365 x 2, 2, 2, 2 (Belt) 365 x 3, from the floor, (Belt)
2. Snatch Grip Block Pulls: 275 x 10, 10
3. Cable Rows (straight handle): 4 sets of 12 to a top set of 160
4. Pulldowns (V-Handle): 4 sets of 10
Session Grade: 80% Notes: Really good session, tweaked some things on my deadlift set up that really helped. Weights were flying up today, everything just felt on. Bar path is better and I am definitely using my glutes more. Have good feelings about this deadlift cycle!
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Post by skabow22 on Sept 9, 2013 11:58:11 GMT -5
Cube Repetition Squat, 9/9/13:
1. Squat: Bar x 15 135 x 8 185 x 8 225 x 8 250 x 8 285 x 8, felt okay but not great. Felt like there should have been a lot more speed.
2. Olympic Squat: 235 x 10, 10, 10, 10
3. Single Leg Curl: 5 sets of 12
4. Calf Raise: 3 sets of 15
Session Grade: 80% Notes: Pretty good session. The set of 8 at 285 was just okay, nothing spectacular, but I got the work in. The olympic squats were pretty brutal, just lots of volume.
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Post by skabow22 on Sept 11, 2013 13:57:13 GMT -5
Cube Heavy Bench, 9/11/13:
1. Bench Press: Bar x 15 95 x 8 115 x 8 135 x 5 155 x 5 185 x 5 205 x 3 225 x 2, 2, 2, 2, 5 (Wrist Wraps)
2. Incline Bench Press: 185 x 10, 7, tweaked right pec
3. DB Rows: 75 x 8 105 x 6 95 x 15
4. Seated DB Press: 50's x 12, 12, 12
5. EZ Curls: 3 sets of 12
Session Grade: 80% Notes: On the last set of flat benching I just wanted to see what i could do with 225. Stupid me messed up though! When I press, I use a thumbless grip, and I forgot to unwrap my thumb after the set up. I stopped after 5 cause it felt weird, but I think had I been more on the ball and unwrapped my thumb, 7 or so would have been doable. Tweaked my right pec on the inclines, nothing serious just a weird stretch. Rows went well, and everything else was just punching the clock.
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Post by skabow22 on Sept 13, 2013 17:33:54 GMT -5
1. Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3, 3, 3, 3, 3, 3, 3, 3
2. Stiff Leg Deadlift: 225 x 10 235 x 10 245 x 10
3. Barbell Row: 185 x 10, 10, 10, 10, 10, 10
Session Grade: 80% Notes: Deadlifts went fast, and stiff legs went really well. Rowing I was pretty tired, but still managed to get some good volume in. Good training day all around.
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Post by skabow22 on Sept 16, 2013 12:05:14 GMT -5
Cube Heavy Squat, 9/16/13:
1. Squat: Bar x 15 135 x 8 185 x 5 225 x 5 275 x 3 315 x 2 345 x 2, 2, 2 (Belt)
2. Front Squat: 205 x 10, 10, 10, 10
3. Seated Leg Curl: 100 x 12 120 x 12 140 x 12 160 x 12 180 x 12
4. Calves: 4 or 5 sets of a bunch of reps, didn't record anything for it.
Session Grade: high 80% Notes: Squats moved FAST today, the doubles at 345 were smoke shows. I wanted to get a video of my last heavy set, but training partner messed up a took a picture instead. Oh well. Fronts went nicely as well, lots of good reps; I will probably bump the weight up next time. Leg curls and calves were just punching the clock, nothing special there. Really solid session overall.
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Post by dbunch on Sept 16, 2013 14:45:22 GMT -5
Skabow – based on you avatar I’m guessing that worrying about depth is not one of the things that keep you up at night.
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Post by skabow22 on Sept 16, 2013 17:23:21 GMT -5
Skabow – based on you avatar I’m guessing that worrying about depth is not one of the things that keep you up at night. Ha, I can't say that it is, I am fairly confident in my squat depth for sure. Finally short legs are good for something!
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Post by skabow22 on Sept 18, 2013 13:06:07 GMT -5
So guys, first things first, just wanted to let anyone who follows my log and is interested, I have started a blog to catalog my training, thoughts on lifting, recipes, book/product reviews, and iron game history. Hopefully this would be interesting to some of you. Here is the link: country-fried-muscle.blogspot.com/Now on to training.... Cube Explosive Bench, 9/18/13:1. Close Grip Bench Press:Bar x 15 95 x 8 115 x 8 135 x 6 155 x 5 180 x 2, 2, 2, 2, 2, 2 2. Incline Bench Press:195 x 8, 8 3. DB Rows:75 x 8 115 x 6 100 x 13 4. Seated DB Press:60's x 10 65's x 10 70's x 8 5. Barbell Curls:65 x 12, 10 Session Grade: 80% Notes:The close grips had good speed, and to make them harder I was doing long pauses, pausing for 3 to 5 seconds every rep. Inclines also went well; all time PR at 195 is 11 reps, so doing two sets of 8 after benching was good. Rows are going up nicely as well.
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Post by skabow22 on Sept 20, 2013 13:14:32 GMT -5
Cube Repetition Deadlift, 9/20/13:
1. Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 2 365 x 6 (Belt)
2. Stiff Leg Deadlift: 225 x 12, 12
3. Cable Rows (Motorcycle Handle): 130 x 10 140 x 10 150 x 10 160 x 10
4. Pulldowns (Straight Handle): 120 x 10 140 x 10 160 x 10
Session Grade: 80% Notes: Deadlifts were moving a bit sluggish today, not as comfortable as the past few weeks. Still, got the required reps, so no big deal. Everything else was just sort of so-so, nothing spectacular about any of it.
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Post by Ryan on Sept 20, 2013 13:24:39 GMT -5
Cube Repetition Deadlift, 9/20/13:1. Deadlift:Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 2 365 x 6 (Belt) 2. Stiff Leg Deadlift:225 x 12, 12 3. Cable Rows (Motorcycle Handle):130 x 10 140 x 10 150 x 10 160 x 10 4. Pulldowns (Straight Handle):120 x 10 140 x 10 160 x 10 Session Grade: 80% Notes:Deadlifts were moving a bit sluggish today, not as comfortable as the past few weeks. Still, got the required reps, so no big deal. Everything else was just sort of so-so, nothing spectacular about any of it. Hey, wondering if you might be able to post a vid(s) of your next deads session? I'd like to see if that "knee snap" going toward lockout is still present. If it is, and depending on what I see, I might have a suggestion or two for you. Good work, by the way.
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Post by skabow22 on Sept 23, 2013 12:31:25 GMT -5
Cube Explosive Squat, 9/23/13:
1. Pause Squat: Bar x 15 135 x 8 185 x 5 225 x 5 245 x 3 265 x 2, 2, 2, 2, 2, 2
2. Olympic Squat: 285 x 5, 5, 5
3. Front Squat: 235 x 5, 5, 5
4. Leg Curl: 100 x 8 120 x 8 140 x 8 160 x 8 180 x 8 200 x 8
5. Calves: some x a lot
Session Grade: 80% Notes: Pretty good session today, lots of good speed on all of the squats. Oly and front squats both went really well too. I think doing the majority of my squatting sans belt is really paying off.
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Post by skabow22 on Sept 23, 2013 12:32:30 GMT -5
Ryan, I have a heavy deadlift session coming up on friday; I will do my best to get a video of a set or two so you can check things out. Honestly, I don't notice it when I am doing the lift, so I may still be doing it.
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Post by skabow22 on Sept 25, 2013 22:35:00 GMT -5
Cube Repetition Bench Press, 9/25/13:
1. Bench Press: Bar x 15 95 x 8 115 x 8 135 x 8 155 x 6 185 x 5 205 x 3 225 x 7, accidentally did an extra rep. (wraps)
2. Close Grip Bench Press: 205 x 8 185 x 8
3. Cable Row (Med. Neutral Handle): 110 x 10 130 x 10 150 x 10 170 x 10, 10
4. Press Behind Neck: 115 x 12, 10, 9
5. Reverse Fly Machine: 3 sets till it burned
Session Grade: 80% Notes: Felt pretty good about the benching. All bench reps, including close grip, were paused for a 2 count. Everything else went pretty well, but I seemed to run out of steam on the PBN. I think I was rushing things on those sets. Either way, good day.
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Post by skabow22 on Sept 27, 2013 13:46:04 GMT -5
Cube Heavy Deadlift, 9/27/12:
1. Mid Shin Block Pull: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 2 365 x 1 385 x 2, 2, 2 (Belt)
2. Snatch Grip Block Pulls: 275 x 12, 12
3. Cable Rows (Straight Handle): 130 x 10 140 x 10 150 x 10 160 x 10 170 x 8
4. Pulldowns (Neutral Handle): 4 sets of 10
Session Grade: 80% Notes: Mid shin pulls felt good; wish I had a video of my other sets because the one I got was actually the worst set. Snatch grips went well too.
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Post by Ryan on Sept 27, 2013 14:27:46 GMT -5
Cube Heavy Deadlift, 9/27/12: 1. Mid Shin Block Pull:Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 2 365 x 1 385 x 2, 2, 2 (Belt)2. Snatch Grip Block Pulls:275 x 12, 12 3. Cable Rows (Straight Handle):130 x 10 140 x 10 150 x 10 160 x 10 170 x 8 4. Pulldowns (Neutral Handle):4 sets of 10 Session Grade: 80% Notes:Mid shin pulls felt good; wish I had a video of my other sets because the one I got was actually the worst set. Snatch grips went well too. Hey Bryce. Thanks for uploading the vids. As for the knee snap, I do have a suggestion that might be able to keep your knees in good shape and also get you a few more lbs on the lift. Not saying this is gospel, but worth a try: Work on really shooting your hips forward instead of straightening your legs. This will make your lockouts quick and seamless also which might contribute to more poundage. Make sure to really squeeze your glutes too which can help with the hip thrust. Might be a couple of other things but that's all I'm seeing right now. Good work!
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Post by skabow22 on Sept 27, 2013 14:42:55 GMT -5
Cube Heavy Deadlift, 9/27/12: Hey Bryce. Thanks for uploading the vids. As for the knee snap, I do have a suggestion that might be able to keep your knees in good shape and also get you a few more lbs on the lift. Not saying this is gospel, but worth a try: Work on really shooting your hips forward instead of straightening your legs. This will make your lockouts quick and seamless also which might contribute to more poundage. Make sure to really squeeze your glutes too which can help with the hip thrust. Might be a couple of other things but that's all I'm seeing right now. Good work! I am actually trying REALLY hard to do that. I know that hip hinging is my biggest weakness on the deadlfit, and I have my partner constantly drill me to push my hips through. Thank you for the tips Ryan, I really appreciate it.
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Post by Ryan on Sept 27, 2013 15:42:25 GMT -5
I am actually trying REALLY hard to do that. I know that hip hinging is my biggest weakness on the deadlfit, and I have my partner constantly drill me to push my hips through. Thank you for the tips Ryan, I really appreciate it. No problem Bryce. Keep up the hard work.
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Post by skabow22 on Sept 30, 2013 12:33:09 GMT -5
Cube Rep Squat, 9/30/13:
1. Squat: Bar x 12 135 x 8 185 x 8 225 x 6 275 x 5 315 x 2 325 x 6, 10 LB beltless PR!
2. Olympic Squat: 245 x 10, 10, 8, 12. Bitched out on set 3, made up for it on set 4.
3. Unilateral Leg Curl: 90 x 12, 12, 12, 10
Session Grade: +10% Notes: Walked in feeling kind of off, but by the top set I felt really good. Everything was moving well and had a good session overall.
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Post by skabow22 on Oct 2, 2013 14:28:49 GMT -5
Cube Heavy Bench, 10/2/13:
1. Bench Press: Bar x 15 95 x 8 135 x 8 155 x 8 185 x 5 205 x 3 225 x 3 240 x 2, 2, (Wraps) 240 x 6, 2 rep PR! (Wraps)
2. Wide Grip Bench Press: 155 x 10, 10, 10
3. Chest Supported Rows: 5 sets of 10 to 12
4. Seated DB Press: 55's x 12, 12, 12
5. DB Curls: 3 sets of 10
Session Grade: +10% Notes: Really awesome bench session, nothing more to say. This one was great!
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Post by skabow22 on Oct 4, 2013 21:59:23 GMT -5
Cube Explosive Deadlift, 10/4/13:
1. Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 295 x 2, 2, 2, 2, 2, 2
2. Stiff Leg Deadlift: 275 x 8, beltess PR! Just one set of these; knot in my upper back started to hurt pretty good.
3. Cambered Bar Rows: 135 x 12, 12 155 x 10, 10, 10 185 x 8, 8
Session Grade: low 80% Notes: Pretty awful session honestly. Hips wouldn't open up, so glutes were firing right. Also, had a knot in my back all day and just did not feel good. The good news is that even on a day this bad, I did still manage to hit a PR. The stiff leg set at 275 is technically a PR as the last time that I did it for 8 I used a belt. All in all though, pretty rough session.
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Post by skabow22 on Oct 8, 2013 21:26:14 GMT -5
1. Squat: Bar x 15 135 x 8 185 x 5 225 x 5 275 x 3 315 x 3 335 x 2 365 x 1, (Belt) 375 x 1, (Belt) 385 x 2, 20 lb PR! (Belt)
2. Front Squat: 315 x 1, PR tie! (Belt) 225 x 8, 8, 8
3. Leg Curls: 100 x 12 120 x 12 140 x 12 160 x 12 180 x 10
4. Calves: 3 sets of 15
Session Grade: +10% Notes: Destroyed it, absolutely wrecked everything. Awesome squat day, PERIOD.
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Post by skabow22 on Oct 14, 2013 12:48:39 GMT -5
Got a little behind last week on posting my training, so this will be a double post.
Cube Rep Deadlift, 10/11/13:
1. Deadlift: Bar x 15, stiff leg 135 x 5 185 x 5 225 x 5 275 x 3 315 x 3 335 x 3 365 x 2 385 x 3, (belt) 405 x 2, (belt) 405 x a bunch of singles trying to change technique (belt)
Session Grade: 80% Notes: Barely an 80%. Triple at 385 felt good, so I went to 405 for a double. I am getting all of my reps but something just feels off technically. I am working on solving it. Pretty pissed off at how things went, so I just left after the deadlfits.
Cube Explosive Squat, 10/14/13:
1. Pause Squat: Bar x 12 135 x 8 185 x 5 225 x 5 285 x 2, 2, 2, 2, 2
2. Olympic Squat: 295 x 5, 5, 5
3. Front Squat: 245 x 5, 5, 5
4. Glute Ham Raises: 5 sets of 10, light band looped around neck
Session Grade: 80% Notes: Went to a new gym today and had a lot of fun! They have a lot of great toys, GHR, reverse hyper, cambered and safety squat bars, deadlift jack. Seems like a really awesome place. Had a pretty good session too; nothign spectacular, but pretty good.
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