Beware the Jabberwocky!

[liquid!]

Thursaday Feb.12
Sheiko#37 w.2 d.3

eza rtc warmup,

Back Squat
225x5
255x4
300x3 x2
320x3 x6

Bench
160x6
195x5
225x4 x2
240x3 x2
255x2
275x2
240x4
225x5
195x6
160x7

Db Fly
40s x10 x5

Avg. Band Tricep Pressdown
5x10

Back Squat
225x3
275x3
320x2 x4

Seated GM
185x6 x5

Mini-band Pullaparts
5x10

Bench felt strong, I'm still a little unsure of my foot placement, and shuffle my feet around after "lift off." I'll need to settle into a better routine. My arch is better with my feet back and in, just unsure where to place them from the start. Squats were a little rough tonight, my legs were getting tired and I was adding a litlle GM-action on the last rep of each set. This squat volume wrecks my hips (flexors, abductors). I need to actively spread the floor on every rep. I may up my bench training max and bump my squat max down and use better form. I belted up for the very last set... I haven't put it on in about 6 months. It was too tight and I forgot to push against it. I'll need to practice with the belt again, if I'm going to make any max attempts.

 

[Donut62]

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[liquid!]

No Shit!!! thats hilarious. He almost looks like Jack Black!

 

[Chaos Mitten**]

Who is it?

 

[enright3060]

I think it is Scott Holmes from MMA Sunday School, which is the best show on the Sherdog Radio Network.

 

[liquid!]

I think it is Scott Holmes from MMA Sunday School, which is the best show on the Sherdog Radio Network.

bingo!

 

[liquid!]

Sunday Feb. 15
Sheiko#37 w.3 d.1

Back Squat
135x5
205x5
245x4 x5
285x3 x2
335x3 x5

Bench
135x5
165x5
195x4
230x3 x2
260x3 x5

Db Fly
40sx10 x5

Weighted Pushup
50lb sandbag 5x10

Back Squat
205x5
245x5
285x5 x5

Russian Twist
25lb med ball 3x10

Chins/Pullups
5x5

Good workout today, nothing killer. Bench felt strong and I was able to eliminate a lot of the "adjusting" I'd do with my feet and ass before benching. I was feeling shit-stomped after last week, so I've lowered my squat max by 20lbs and raised my bench and DL 6lbs each. Least Thursday I didn't fall asleep until 3:30am after lifting. Friday night I felt like I had bedspins and slumped in the shower to shake the feeling and fall asleep. Once I fell better recovered I'll slowly raise my squat max again.

 

[liquid!]

Monday Feb.16

Swim 30 laps

hit the steamroom.

 

[Zerocrew1984]

I thought about doing some active recovery and then hitting the jacuzzi...i ate brownies and watched parking wars instead. I feel pretty sore today....lol.

 

[liquid!]

Everytime i eat a cookie. I say to myself,"carb cycling, right?" "Lucky for me today just turned out to be another high carb day."

I win at cookies.

I'm sore too. Had to double check today's workout....less worried now

 

[Freeman102010]

I rock the cookies.

 

[liquid!]

I rock the cookies.

This weekend I received a care package. Of just cookies!!! Needless to say, it didn't survive longer than 24hrs in my presence.

Nearby my parent's house there is a small cookie factory that sells several lbs of broken cookies for $1.50. It is a glorious day when they have discount fruit-filled and oatmeal raisin available.

 

[Freeman102010]

That is a phenomenal care package to receive. Living near a cookie factory would be bad, bad news for me.

There is a store that bakes cookies in my neighborhood they call them the Ultimate Chocolate Chip Cookie. They&#8217;re huge, chewy, and have big chucks of chocolate in them. When I first moved out on my own I&#8217;d buy groceries weekly and I always got a huge container of them. They were gone in 36 hours (I had it timed because I did shift work) and my guts made me suffer for the next 36 hours after.

 

[liquid!]

I don't have the self disipline required to have any type of sweets around. My in-laws have M&M's, cookies, and chocolates ever-present on their kitchen counter. Without knowing it, I'll eat half a jar of M&M's just while standing around chatting in the kitchen. I'm also lacking a full indicator.

 

[Zerocrew1984]

Liquid, fennway had a question for you in my log.

 

[liquid!]

Tuesday Feb. 17
sheiko#37 w.3 d.2

Deadlift to knees [DOH]
225x5
255x4
315x4
365x4 x2 [needed tape on thumbs]
380x4 x4

Bench
135x8
165x6
195x5
225x4 x2
245x3 x2
260x2 x2
245x3 x2
225x4
205x5
195x6
180x7
165x8

Hor. Ring Rows
5x6

Db Flys
3x15 @ 30s

Deadlift from boxes [2" below knee, DOH, straps]
225x5
315x5
365x5 x2
405x4 x2
455x4 x2

BSS
5x5/5 @ 50s

Dbl. Avg. Band Standing Crunch
5x10

All in all a good night. Bench was a tougher than normal, I was a bit fried from last session and needed lit-offs on the heavier sets. Might and another 6lb to DL max after week 4

 

[liquid!]

Thursday Feb.19
Sheiko#37 w.3 d.3

eza rtc warmup, scarecrows.

Bench
135x5
165x5
195x5
225x3 x2
260x2 x5

Squat
135x5
225x5
255x5
285x5 x2
305x4 x5 : P

Bench [all touch & go]
135x6
165x6
195x6
215x6 x4

GM
185x5 x5

Db Flys
35x10 x5

Mini-band pullaparts
10x2

In the first bench sesh' I was having problems getting both shoulder blades tucked in tight. After the lift-off I'd feel the left shoulder blade wasn't tight on the bench, got it remedied after a few sets. Bench felt ok tonight. The squats however, were terrible. Zero and I were both pretty leg worn this evening, but I was knee buckling and GMing the tail end of each set. Zero gave we a few pointers as all the flaws were showing up tonight. After sitting back more in the descent, while spreading the floor, my legs were more stable and I hit depth more comfortably. I've been having a hard time pulling down on the bar at the bottom of the squat, so we moved my hands out a little, pointed my elbows more towards the floor and PRESTO. Better squats. I still need to throw my head back harder and earlier. Things are progressing. The 2nd bench set was all fast T&G, with a narrower grip. Lots of leg drive, didn't mind a little butt lifting, just keep the elbows in and push.

ps. Zero is getting stronger.

 

[liquid!]

Saturday Feb.21

Hike 1:40 @ South Mountain

 

[AbdominalSnoman]

South mountain looks pretty cool. I lol'd at "Mormon trail". Does it head toward Utah? You need to post pics.

 

[liquid!]

Sunday Feb.22
Sheiko#37 w.4 day.1


Back Squat
135x5
225x5
255x4
285x3 x2
325x3 x2
340x2 x5

Bench
135x5
165x5
195x4
225x3 x2
260x3 x5

Db Fly
35s x10 x5

Ring Dip
5x5

Back Squat
135x5
225x5
255x4
285x3 x2
325x2 x4

GM
185x5x5

Worked on pulling down on the bar and looking up before I hitting the bottom of the squat, coming out of the hole head first. Zero will have some squat and bench vids up later.