Beware the Jabberwocky!

[liquid!]

405 x 10 straight reps? im sooooo weak. wtf.

I took 5-10 sec to reset, after each rep. I gave myself a small abdominal strain during the 365lb set. Damn sprawling challenge...I blame you.

 

[Zerocrew1984]

what did you perform your sprawls on?

 

[liquid!]

^Just the gym floor.

Saturday Nov.2

Warmup: Foam roller, cat stratch, band bulldowns, pullaparts, dislocates, cable arm traction and rowing.

Pb Rev Hypers (Pb on bench)
bwx10
bwx10

Bench:
135x5
185x5
225x3
235x1
245x1
255x1 *5lb PR*
255x1
245x1
245x1
245x1
245x1

Db Bench
70x10
75x8
80x6
85x5

Face Pulls (w/ pause)
50x10
50x10
50x10

Db Clean & Press
65x5
65x5

PreWO: 1g L-Arginine, 2.5g Lecithin, 5g Beta Alanine, 2g CEE w/ lemon juice
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (40g) w/ skim milk

 

[Zerocrew1984]

nice PR! some heavy benching going on in this workout

 

[enright3060]

Nice bench work. It looks like the pause work is paying off.

Are you looking to put up 275 in the next 3-4 weeks?

 

[liquid!]

The pause work is sure paying off. Up until last month I was benching with a shoulder width grip. (Index finger 1-2 inches from the inner rings) Duh. I've moved my grip out and the numbers are slowly coming up now. 275 sounds good=)

 

[Krossinc]

So...I'ma lose the push press race cuz my shoulders suck.

 

[liquid!]

^Goonies never say die!

 

[DEVILsSON]

great benching liquid. a lot of good ME volume there.

Krossinc work the rotator cuff muscles consistantly. It will pay off in your pressing.

 

[liquid!]

Oh Yeah...I finally remembered to use a monkey grip when squatting on Friday. So much better!!! Thanks DS & Zero.

 

[liquid!]

Monday Dec.3rd

Front Squat
45x10
135x10
185x5
225x3
255x1
275x1
295x0 leaned forward too much 1/2 way up, elbows drooped...couldn't hold it.
275x1
275x1
275x1
265x1
265x1

Good Mornings
135x10
225x10
275x6

Heavybag Circuit
Zercher walking lunge x10
Zercher Reverse walking lunge x10
Zercher Step-Ups x10 (5 ea)
Zercher Box Squats x10
x2

First time thru only only needed a 5 sec break between lunges and step ups. The 2nd time was a fat boy train wreck.

Pb Rev Crunch x15 x3

PreWO: 1g L-Arginine, 2.5g Lecithin, 5g Beta Alanine, 2g CEE w/ lemon juice
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (40g) w/ skim milk, 5g Beta Alanine, 2 g CEE w/ lemon juice, ZMA
Pre-bed: Isolate/Egg/Casein blend (30g) w/ skim milk

 

[mschatz]

Impressive. Excellent work dude!

 

[enright3060]

nice work - you improve quickly - ‘roids?

 

[liquid!]

Thanks fellers. If by roids you mean lots of low-fat ice ream...then yes, yes I am juicin' :redface:

 

[DEVILsSON]

low fat ice 'ream'....I assume that's your way of DWing yourself.

 

[liquid!]

Brrrrr, sounds cold.

I am rededicating myself to zercher deads and forward bends though.

 

[liquid!]

Tuesday Dec.4


Jump Rope
3x5min rounds - 1 min rest

Push Press
135x5
185x5
205x5

Push Press to Push Jerk
225x1,1
225x1,1

Seated Incline Bb Press (80 degree)
95x10
115x8
135x6

One Arm Zombie Decline Sit-ups
35x10
45x10 these are keepers

My forearms and left elbow are really sore...done for today

PreWO: 1g L-Arginine, 2.5g Lecithin, 5g Beta Alanine, 4g CEE w/ lemon juice
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (40g) w/ skim milk, 5g Beta Alanine, 2 g CEE w/ lemon juice, ZMA, naproxen.
Pre-bed: yogurt

 

[liquid!]

Thursday Dec.6

1 hour lsd swim
No sets or intervals, just a recovery swim.


Pre/Peri/PWO: 4g Beta Alanine, 2g CEE w/ lemon juice, 1/2 serv. CytoMax, 2tsp BCAAs.

 

[liquid!]

Friday Dec.7

warm up: hip twist, spiderman lunge walk.

Clean Grip High Pull/Power Snatch/OHS
45x10/10/10
95x5/5/5
115x3/3/3
135x1/1/1
155x1/1/1

RDL
155x10
225x10
285x10
315x5
315x5
315x5
315x5
315x5

BOR(the sloppy variety)
225x5
245x3
245x3
255x3
225x3
265x3
265x3
275x3
275x3

DB Snatch/Step up (right)/Step Up (left)
70x6
75x4
80x2

Stationary Bike
10min HR 155-165


PreWO: 1g L-Arginine, 2.5g Lecithin, 4g Beta Alanine, 2g CEE
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (20g) w/ skim milk, 4g Beta Alanine, 2g CEE, ZMA.

 

[Donut62]

What are the sit-ups of the one armed zombie variety?