Going Rogue

[fat_wilhelm]

04/25/11

Bench (pause first) / Chin

135 x 5 x 2
225 x 5
(285 x 5 / BW x 5) x 9
285 x 8 / BW x 8

Axle Curl / Band Upright Row

(80 x 12 / #3 x 12) x 3

 

[fat_wilhelm]

04/27/11

Pause Squat

155 x 5
215 x 5
275 x 5 x 10

Tried doing some GHRs, but hamstrings kept cramping up.

 

[fat_wilhelm]

04/30/11

Strict Axle / Ring Pullup

80 x 6 x 2
130 x 3
170 x 1
190 x 1
200 x 1
210 x 1
215 x 1
220 x miss
220 x 1
225 x miss
(182.5 x 5 / BW x 6) x 5... 90 second rest

Blast Strap Pushup / KB Upright Row

(BW x 12 / 80 x 15) x 3

Axle Curl / Band Low Row

(80 x 12 / 2-#3 x 10) x 3

Ab Wheel x 10

 

[XTrainer]

Nice update How's your squat coming along?

 

[fat_wilhelm]

Thanks.

My squat is tanking since I started training at home full time, but I expect that'll reverse to some extent when my power rack finally arrives. Recently, I've been concentrating on volume with lighter weights, which has actually been the case for most lifts.
Posted via Mobile Device

 

[XTrainer]

I plan to work really hard to fix my back squat this summer--my front squat is probably stronger than my back squat right now, which is just sad. Watching videos of Pendlay's guys squatting is guilting me into feeling like I need to fix this once and for all.

 

[fat_wilhelm]

I plan to work really hard to fix my back squat this summer--my front squat is probably stronger than my back squat right now, which is just sad. Watching videos of Pendlay's guys squatting is guilting me into feeling like I need to fix this once and for all.

Comparing yourself to Pendlay's guys is probably not the best way to get an accurate representation of where you stand. That's just a good way to make yourself feel incredibly inadequate.

 

[XTrainer]

Comparing yourself to Pendlay's guys is probably not the best way to get an accurate representation of where you stand. That's just a good way to make yourself feel incredibly inadequate.

Haha indeed, but it's also a terribly good motivator.

 

[fat_wilhelm]

5/03/11

Deadlift / Close Grip BP

255 x 3
345 x 1 / 135 x 5
435 x 1 / 185 x 5... might be a DOH PR. At least matches.
(485 x 3 / 225 x 11) x 3
485 x 3 / 225 x 8
485 x 5 / 225 x 6
--- / 225 x 6

BOR / GHR / Axle Bradford Press

(255 x 8 / BW x 12 / 80 x 12) x 3

 

[fat_wilhelm]

05/05/11

Bench (pause first) / Chin

135 x 5
185 x 5
225 x 5
(290 x 5 / BW x 5) x 9
290 x 5 / BW x 8... ~90 second rests between supersets

Axle Curl / Axle Yates Row

(80 x 12 / 80 x 12) x 3

Ab Wheel

x 11

 

[fat_wilhelm]

05/07/11

Squat / Pullup (90 sec. rest between SS)

95 x 5
135 x 5
185 x 5
235 x 5
(285 x 5 / BW x 5) x 10

Back Raise + GHR / Band Low Row

(BW x 10 / 2-#3 x 10) x 3

DB Curl

50's x 10 --> 20's x 6

Ditched my knee sleeves today for the first time ever while squatting.

 

[XTrainer]

http://1900218.sites.myregisteredsite.com/nastrongman/forum/viewtopic.php?t=271

Also, curious, where would you say your jacked-up bicep is compared to pre-injury?

 

[fat_wilhelm]

Also, curious, where would you say your jacked-up bicep is compared to pre-injury?

100%, just with awesome scars now.

05/10/11

Strict Axle / Ring Pullup (90 sec rest between supersets)

80 x 6 x 2
130 x 5
(185 x 5 / BW x 5) x 5

Strict Axle / DB Rear Lateral (90 sec)

(130 x 10 / 20's x 15) x 3
80 x 15

Band Face Pull / DB Tri Ext

(#3 x 10 / 50 x 12) x 3

 

[fat_wilhelm]

5/12/11

Deadlift / Close Grip BP (90s rest between SS first 3, 120s last 2)

135 x 3 / 135 x 10
245 x 3 / 185 x 5
345 x 1 / ---
445 x 1 / ---
(500 x 3 / 230 x 10) x 4
500 x 3 / 230 x 9, rest 15s, x 2, miss 3

GHR / Pullup

(BW x 12 / BW x 5) x 2
BW x 12 / BW x 6

GHR Sit Up / DB Curl

(#3 band x 15 / 20's x 15) x 3

Beltless since 03/29

 

[fat_wilhelm]

05/14/11

PreWO: Pint of Hopslam on draft

Bench (pause first) / Chin (90s rest between SS)

135 x 10
185 x 3
225 x 5
(295 x 5 / BW x 5) x 6
295 x 3 / BW x 5... plenty of strength to finish out my 10 sets, but I felt my left pec strain on rep 3. Given my history, I decided to shut down bench for the night.

Alternating KB Clean & Strict Press

36 kg x 10 ea x 2
36 kg x 12 ea... reps 10 thru 12 off single clean

Alternating KB Row

36 kg x 30 ea

 

[fat_wilhelm]

05/17/11

Squat / Pullup (90s rest between SS)

135 x 5 / BW x 5
215 x 5 / BW x 5
(290 x 5 / BW x 5) x 9
290 x 5 / BW x 8

Reverse Hyper

Empty x 15 x 2

DB Drag Curl

20 x 10,9,8 alt arms

 

[Stonebreaker]

Those ten sets of five just look murderous.

 

[fat_wilhelm]

Those ten sets of five just look murderous.

It's not so much the number of sets that get me, but the time rest periods definitely whip my ass.

05/19/11

Jury duty in the D today. My potential case settled while we were sitting in the hallway outside the court room, so I got out of there by noon and opted to head home, rather than work, and get my training in early.

Strict Press / Landmine T-Bar Row (90s between SS)

55 x 5
105 x 3
145 x 1
195 x 1
(175 x 5 / 100 x 10) x 9
175 x 5 / 100 x 15

One Arm KB Upright Row / Blast Strap Pushup

(36 kg x 8 ea / BW x 10) x 3

Did a little more garage rearranging/cleaning to ready the space for my power rack, which made it into town today. I'm making my pops go pick it up for me tomorrow while I'm at work.

 

[fat_wilhelm]

05/22/11

Deadlift / Dip

135 x 3
245 x 3
345 x 1
435 x 1
505 x 1 / BW x 10
(505 x 3 / BW x 10) x 2
505 x 3 / BW x 15... deads felt like complete and total shit tonight.

13" Box Squat / N.G. Pullup

(225+chains x 3 / BW x 6) x 4
225+chains x 7 / BW x 8

GHR / Fat Bar Chin

(BW x 15 / BW x 8) x 2

New maize & blue rack:

 

[Deleted member 87037]

That's pretty sweet, dream of having a home-gym like that. Congrats.