Whiskey, War, Suicide, and Guns

11/25/07 - Sunday - Squat

I missed the last two days of lifting because I went home for thanksgiving break. I ate tremendous amounts of food and consumed rediculous amounts of alcohol. Weighed in at a bloated 212 today, up 5 pounds from last week, lol.

Squat:
135x10
225x5
245x8
245x8

Oly Squat w/ 3 second pause:
5x225
5x225
5x225

Good Morning:
8x155
8x175
8x175

Band Leg Curl (moved bench about a foot back from before to increase resistance):
3x15xlight bands

Pull Ups:
6x6xBW

Neck Machine
Leg Raises


Easy day. Felt like I was going to puke. Damn booze.
 
11/26/07 - Monday - SE Upper

Bench Press:
8x3x215 (appx 75%)

2 Board Close Grip:
6x225
6x245 (horrible)

I've gotten worse at this for two weeks in a row, so I think I got the point and will cycle in a different assistance exercise.

Kroc Row:
8x80
8x90
20x100 (PR from 17)

This was awesome. I'll switch to BOR next week, using a same scheme hitting rep PR's with 225.

BB Shrug:
8x315
8x365
8x365
8x405

BB Curl:
9x95
9x95
11x95

Mini Band Pull Aparts:
2x25

Band Traction
 
11/28/07 - Wednesday - Deadlift

Sumo Deads:
135x5
225x5
315x5
315x5
405x2
405x2
405x2

First time pulling sumo in probably a year. Felt fan-fucking tastic. Went light to get a feel for it again, I will pull for a heavy single next week and feel confident about hitting 500 sumo style.

Pull-Thru:
12x150
12x170
12x180

DB Bulg SS:
8x55's
10x55's
8x55's

Felt like puking after these. Wasn''t feeling top notch all day and these really got to me.

Chins:
8xBW
8xBW
4xBW+25
3xBW+25
4xBW+25

Neck Machine, Stretching, Ab shit
 
11/30/07 - Friday - ME Upper

Bench:
10x135
8x185
5x205
1x225
1x245
1x265
1x275
1x275
1x275
1x275
1x275
3x225

Close Grip Bench:
10x185
6x205
10x205

Chest Supported Row:
8x45+45
8x45+45+25
6x45+45+45
6x45+45+45
5x45+45+45

DB Bench:
8x90's
9x90's
6x90's

2 set of seated DB cleans supersetted with rear delt flyes x 12 reps



I think my bench max is definetely higher than 285.
 
nice work. Our training looks similar - I take it your following WSB or WSfSB?
 
Donut62 said:
11/30/07 - Friday - ME Upper

Chest Supported Row:
8x45+45
8x45+45+25
6x45+45+45
6x45+45+45
5x45+45+45


2 set of seated DB cleans supersetted with rear delt flyes x 12 reps
Click to expand...

What exactly is meant by the weights for those rows? And sweet burning beard of Zeus, what is a seated DB clean?
 
enright3060 said:
nice work. Our training looks similar - I take it your following WSB or WSfSB?
Click to expand...

Something of the sort. I don't do speed work because I'm just getting back into powerlifting, but otherwise I pretty much structure my workouts just like WSB with a main movement and the rest higher rep accessory work.
 
beef curtains said:
What exactly is meant by the weights for those rows? And sweet burning beard of Zeus, what is a seated DB clean?
Click to expand...

^What Zero said. The weights hang out past the handle on the chest supported row, so I have no idea how much weight is actually being lifted, so I just write down the plates I stack on it. DB seated cleans are just a hyrid between an upper back and external rotator exercise.
 
12/2/07 - Sunday - Squat

Squat:
135x10
135x10
185x5
225x5
265x8
265x8

Front Squat:
5x225
5x225
5x225

Good Morning:
8x155
8x175
10x185

Band Leg Curl:
3x20xLight Bands

Pull-Ups:
7xBW
7xBW
7xBW
7xBW
8xBW
 
12/3/07 - Monday - DE Bench

Speed Bench:
6x3x175 (~60%)

SOHP:
135x8
145x8
155x5
155x7

This made me very happy.

BB Row (strict):
135x10
185x10
205x6
205x6
185x9

Face Pull:
70x12
80x12
80x12

Tate Press:
40'sx10
45'sx10
45'sx10


I posted all of this backwards from what I usually do, reps then weight, for some odd reason. I dont feel like changing it. Wednesday I deadlift 5 wheels. I bring with me a samauri sword to fall on if I fail.
 
Zerocrew1984 said:
can i give you a sig if you fail?
Click to expand...

Yes, because failure is not an option. Also, I finally bought a new memory card for my camera after it corrupted itself, so I can film it. I'm slightly scared that I have never actually watched myself deadlift on film before, and what looks good in my head will be some Diesel Weasel looking shit in real life, lol.
 
12/5/07 - Wednesday - Deadlift


Wt: 209

Deadlift:
135x5
225x5
315x3
405x1
455x1
495x1 (PR +20)
515x1 (PR +40)

I am the greatest man alive. Video coming, though it is fucking worthless because you can't see all the plates on either side. My first time filming myself was an unmitigated disaster as I will show.

Chin-Ups:
8xBW
5xBW+25
4xBW +25
4xBW+25
7xBW

Have to lift tommorow so I called it a day. Business "meeting" friday, i.e. beer and poker with my boss and co workers. I might try and hit a 300 bench tomorrow to push my total to 1200. War me.
 
The gym was fucking packed, so I had trouble finding a spot to sit the camera. The bench I was going to use got taken up by the indian med students who don't speak english. The deadlift area is sandwiched between two walls, so it was going to have to sit close. I tried to point it out so you could see one side of the plates, but alas I am a failure at life. I also forgot my St Wilhelms hoodie, so it doesn't really matter I guess. I have many better deadlifts coming shorter. For all you know it could be 315 on the bar.

http://www.youtube.com/watch?v=wTokUyRXt8Y
 
I need to do some rack pulls. I slowed a lot right above the knee.
 
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