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PAST TWO DAYS WORTH OF WORK!!! And I tore it the fuck UP!!!
BACK!!!
bent over barbell rows:
135x12x1
315x8x1
415x6x1 too heavy so I dropped to 385 for 4 and still wasn't perfect form so I dumped it down to 335 and finished out the set. Didn't have it this time. I'm thinking that for awhile, 365 might be the weight I wanna work with and try for more on my other back exercises just because I want this exercise PERFECT and 405 just isn't there. I can leave over beyond 45* and work with 365 but start standing up with 405 at about the 8th rep. No go for me imho...
seated cable rows:
300x16x1+10 rp (26 rep total...hit a new first set goal pr and total rep pr in only two sets)
h/s high pulls: better than last time...
4platesx10x1+5 rp right side
4platesx10x1+rp left side not bad...
supported dumbbell rear delt raises:
75lbsx10x1+7rp. 15lbs heavier and still made my rep goal total the first time! NEW PR! Never did any rear delt work this heavy..must be all the heavy back shit giving me sick rear delt strength too.
TRAPS!!
135x10x1
315x10x1
600x15x1+8rp. Still feels good working with this weight. I'll stick with it for awhile..at least until i get 20 reps on the first set.
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LEGS! AND I SET A NEW PR IN EVERY FUCKING LIFT I DID TODAY!!!
...and I need to also remember to buy some chalk. Chalking my back and the bar keeps it from sliding around as much. Fuck the no chalk rule!!
SQUATS!!!
135x10x1
315x5x1 mid range warmup
500x11x1+5rp+3 RP WITH 525!!! I wasn't happy with some of my first set depth on a couple of them..so I made it up with 525 to the dirt! I LOVE TO FUCKING SQUAT!!! Not only did I meet my overall total I wanted to hit with 500 BUT BLEW IT AWAY WITH 1 EXTRA REP!!! and 525 was EASY!!! I got nervous again and said "FUCK THIS SHIT!!!" apparenlty loud enough that a few people stopped and looked at me with concern. LOL I had to get psyched and get the jitters out! AND I SMASHED THE FUCK OUT OF IT....too bad my legs have cramped up bad 3 times since I quit my workout I hit it so hard.
rack deads mid shin:
135x10x1
315x3x1
500x1x1
600x1x1 ridiculously fucking easy..I know I can pull 600 off the floor no problem with just a belt.
685x1x1 OH HELL YEAH! IT WAS CAKE TOO! used straps though..but went 10lbs heavier than I HAVE EVER PICKED UP ANYTHING OFF THE RACK OR OTHERWISE!! Didn't go for another rep though..didn't want to push it.
600x4x1 reset and regrip each time with no straps! EASY! I think I'm going to work on hitting 10 reps with 600 and sitting here typing this... I know I can get it easily with how easily I'm standing up with it. I ALSO REVERSED MY GRIP!
I have a theory that there might be a direct correlation with my grip on my deads vs my unilateral strength from what I've found while lifting and looking at past workouts and questions that have arisen. I'll post this in further detail tomorrow. I don't feel like retyping everything I wrote in my journal again tonight.
on a side note..I think I'm only a few workouts away from pulling 700!!!
hacks:
8platesx20x1+12rp!! 2 more reps than last time! ANOTHER PR! This one I have a harder time working with than even squats because they get very painful and tiring very fast adn I hafta really push myself.
..
..some ab shit.
MORE NOTES:
I've had alot of down time and work and have not only reread alot of what I've posted here but also asked myself soem questions and tried to find answers to them in the training. Everything is always there infront of you if you used logic and deductive reasoning and some common ass sense if you want it. The first thing I've realized is that I've come farther, even being over a month off, than I have ever been period in my training. I think alot of it has to do with my new style of training. I see results faster and more consistenty than any other style of training I've ever done. I see progress with one more rep, moving up in weight, trying new exercises that I haven't done in awhile and blowing my old pr's away. Pushing myself for one more rep adds up over time! I now highly recommend this style of training because not only does it push you to work hard but also motivates you due to the results and rate of progress, even though sometimes very slight, you see. Any progress is progress period. You don't get bog'd down in ruts, hit plateaus often, and can ALWAYS see where you've come versus where you were only a week or two ago! One more rep adds up over time and before you knwo it you're slaughtering weights you didn't think were possible and learn alot about what your body reacts to the whole time. Something to think about....
sorry for all the extra verbage. It's a log and wanted to post comments and thoughts for others to read along with as well and maybe help further their training too.
BACK!!!
bent over barbell rows:
135x12x1
315x8x1
415x6x1 too heavy so I dropped to 385 for 4 and still wasn't perfect form so I dumped it down to 335 and finished out the set. Didn't have it this time. I'm thinking that for awhile, 365 might be the weight I wanna work with and try for more on my other back exercises just because I want this exercise PERFECT and 405 just isn't there. I can leave over beyond 45* and work with 365 but start standing up with 405 at about the 8th rep. No go for me imho...
seated cable rows:
300x16x1+10 rp (26 rep total...hit a new first set goal pr and total rep pr in only two sets)
h/s high pulls: better than last time...
4platesx10x1+5 rp right side
4platesx10x1+rp left side not bad...
supported dumbbell rear delt raises:
75lbsx10x1+7rp. 15lbs heavier and still made my rep goal total the first time! NEW PR! Never did any rear delt work this heavy..must be all the heavy back shit giving me sick rear delt strength too.
TRAPS!!
135x10x1
315x10x1
600x15x1+8rp. Still feels good working with this weight. I'll stick with it for awhile..at least until i get 20 reps on the first set.
---------------------------------------
LEGS! AND I SET A NEW PR IN EVERY FUCKING LIFT I DID TODAY!!!
...and I need to also remember to buy some chalk. Chalking my back and the bar keeps it from sliding around as much. Fuck the no chalk rule!!
SQUATS!!!
135x10x1
315x5x1 mid range warmup
500x11x1+5rp+3 RP WITH 525!!! I wasn't happy with some of my first set depth on a couple of them..so I made it up with 525 to the dirt! I LOVE TO FUCKING SQUAT!!! Not only did I meet my overall total I wanted to hit with 500 BUT BLEW IT AWAY WITH 1 EXTRA REP!!! and 525 was EASY!!! I got nervous again and said "FUCK THIS SHIT!!!" apparenlty loud enough that a few people stopped and looked at me with concern. LOL I had to get psyched and get the jitters out! AND I SMASHED THE FUCK OUT OF IT....too bad my legs have cramped up bad 3 times since I quit my workout I hit it so hard.
rack deads mid shin:
135x10x1
315x3x1
500x1x1
600x1x1 ridiculously fucking easy..I know I can pull 600 off the floor no problem with just a belt.
685x1x1 OH HELL YEAH! IT WAS CAKE TOO! used straps though..but went 10lbs heavier than I HAVE EVER PICKED UP ANYTHING OFF THE RACK OR OTHERWISE!! Didn't go for another rep though..didn't want to push it.
600x4x1 reset and regrip each time with no straps! EASY! I think I'm going to work on hitting 10 reps with 600 and sitting here typing this... I know I can get it easily with how easily I'm standing up with it. I ALSO REVERSED MY GRIP!
I have a theory that there might be a direct correlation with my grip on my deads vs my unilateral strength from what I've found while lifting and looking at past workouts and questions that have arisen. I'll post this in further detail tomorrow. I don't feel like retyping everything I wrote in my journal again tonight.
on a side note..I think I'm only a few workouts away from pulling 700!!!
hacks:
8platesx20x1+12rp!! 2 more reps than last time! ANOTHER PR! This one I have a harder time working with than even squats because they get very painful and tiring very fast adn I hafta really push myself.
..
..some ab shit.
MORE NOTES:
I've had alot of down time and work and have not only reread alot of what I've posted here but also asked myself soem questions and tried to find answers to them in the training. Everything is always there infront of you if you used logic and deductive reasoning and some common ass sense if you want it. The first thing I've realized is that I've come farther, even being over a month off, than I have ever been period in my training. I think alot of it has to do with my new style of training. I see results faster and more consistenty than any other style of training I've ever done. I see progress with one more rep, moving up in weight, trying new exercises that I haven't done in awhile and blowing my old pr's away. Pushing myself for one more rep adds up over time! I now highly recommend this style of training because not only does it push you to work hard but also motivates you due to the results and rate of progress, even though sometimes very slight, you see. Any progress is progress period. You don't get bog'd down in ruts, hit plateaus often, and can ALWAYS see where you've come versus where you were only a week or two ago! One more rep adds up over time and before you knwo it you're slaughtering weights you didn't think were possible and learn alot about what your body reacts to the whole time. Something to think about....
sorry for all the extra verbage. It's a log and wanted to post comments and thoughts for others to read along with as well and maybe help further their training too.
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