Whiskey, War, Suicide, and Guns

liquid! said:
Thats quite the gym you lift at now too.
Click to expand...

It especially nice after 7pm because all the high school sports training sessions end and I'm usually in there by myself. It's old warehouse so it's absolutely gigantic, but most of it is volleyball/tennis courts.
 
I'll weigh myself tomorrow morning on the same scale here at home.
 
Donut's morning weight after the Memorial Weekend binge: 226. I believe I weighed 221 Friday morning. Ugh. I need to go exercise.
 
Was that an "ugh, I can't believe I only gained 5 pounds" or "ugh, I feel fat"?
 
I put on a few pounds over the past week myself. Not so much in a single binge, but a long sickening binge.
 
5/27/08 - Tuesday - Upper 1

Pause Bench (5%):
255x3 @8
265x3 @8
275x3x3 @9
265x3 @8.5
265x3 @9
260x3 @9 (22 min)

Floor Press (5%):
205x5 @8
215x5 @8
225x5 @8.5
225x5x2 @9
215x5 @8
215x5 @9 (20 min)

Seated DB Press:
60'sx8x3 @8
60'sx8x2 @9

ISO-MIO Cable Row (6, 5, 4, 3, 2, 1 sec hold each set):
120x6x4
regular row, running out of time:
120x20

Seated DB Clean:
25'sx10x4

4 days off and lots of food and 12 hours of sleep a night was wonderful. I did a crap load of pressing volume today. Floor press is going to be a key lift for me I really think, my particular biomechanics put the bar at a 1 board height at the bottom which is hair below my normal sticking point. I've noticed something as of late, which is that I seem to lose stability in the last inch or two of the bench press. I also have a disproportinately hard time covering the last few inches of lockout on chin ups. My theory is that I am very weak in scapular retraction in the last bit of ROM close to the body. I think this is partly because of the somewhat natural "oomph" that people give pulling exercises which generally means the load kind of coasts from the force created at the intiation of the movement. So, my plan is to try and use some rows with an isometric hold against the chest. The isomiometric cable rows were a fucking bitch, and my middle traps and rhomboids feel like they are still cramping up. I think I am on the right track.
 
Donut62 said:
5/27/08 - Tuesday - Upper 1

Pause Bench (5%):
255x3 @8
265x3 @8
275x3x3 @9
265x3 @8.5
265x3 @9
260x3 @9 (22 min)

Floor Press (5%):
205x5 @8
215x5 @8
225x5 @8.5
225x5x2 @9
215x5 @8
215x5 @9 (20 min)

Seated DB Press:
60'sx8x3 @8
60'sx8x2 @9

ISO-MIO Cable Row (6, 5, 4, 3, 2, 1 sec hold each set):
120x6x4
regular row, running out of time:
120x20

Seated DB Clean:
25'sx10x4

4 days off and lots of food and 12 hours of sleep a night was wonderful. I did a crap load of pressing volume today. Floor press is going to be a key lift for me I really think, my particular biomechanics put the bar at a 1 board height at the bottom which is hair below my normal sticking point. I've noticed something as of late, which is that I seem to lose stability in the last inch or two of the bench press. I also have a disproportinately hard time covering the last few inches of lockout on chin ups. My theory is that I am very weak in scapular retraction in the last bit of ROM close to the body. I think this is partly because of the somewhat natural "oomph" that people give pulling exercises which generally means the load kind of coasts from the force created at the intiation of the movement. So, my plan is to try and use some rows with an isometric hold against the chest. The isomiometric cable rows were a fucking bitch, and my middle traps and rhomboids feel like they are still cramping up. I think I am on the right track.
Click to expand...

tl/dr
 
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