Whiskey, War, Suicide, and Guns

I'm actually eating right now. Anyhows, my girlfriend is sitting around the corner, so no porn for me today.
 
5/28/08 - Wednesday - Recovery

Elliptical: 15min @ 140-150bpm
Treadmill: 30min 4mph @ 4%
50 pushups

I feel like such a pussy in the gym on these days.
 
5/29/08 - Thursday - Lower 1

Squat (no belt) 5%:
345x3 @8
355x3 @8
365x3 @9
365x3 @9.5 (WTF?)
365x3 @9
335x3 @8
335x3 @9 (26 min)

SLDL (5%):
330x5 @8
341x5 @8
352x5 @8.5
352x5 @9
335x5 @9 (20 min)

Front Squat:
225x6 @8
225x6 @8
225x6 @9
225x6 @8.5

KB Side Bend:
24kgx12x3

Hanging Leg Raise:
BWx12x3

I did Sunday's workout today, and it sucked. I haven't really free squatted anything for 2 weeks so it was to be expected. My form felt all kinds of jacked up, I had trouble staying tight.
 
Also I tweaked the hell out of something in my left ass cheek that is hurting worse by the second. Time for some jump stretch band action...
 
5/30/08 - Friday - Upper 2

Reverse Light Band Bench (5%):

275x3 @8
295x3 @8
315x3x3 @9
320x3 @9
305x3 @8
305x3 @8.5 (20min)

Incline Bench (5%):
185x5 @7
205x5 @8
215x5 @8
225x5 @9
215x5 @9 (17 min)

Close Grip 3 Board:
255x6 @8
255x4 (something in my arm popped)
255x6 (horrible, horrible lat cramp racking it, figured someone was telling me to stop)

DB Row:
100x12x2
105x10
105x8

DB Ext. Rot:
20'sx20x2

I also did a random mess of lat pulldowns, hammer strength rows, and some curls. Hit 8 sets on the main lift today, intensity was around 75-80% which is about perfect.
 
teh dog is not working.

It also looks your body is starting to fail.

Anything serious?
 
Hell no, I am strong like Viking. The glute feels fine today, the triceps were the death from reverse band pressing. I think it's just a case of me lifting sporadically for two weeks and trying to jump back into it full speed. I'll be back on pace next week. As long as I try and remember that I am not Brian Siders, that is.
 
6/1/08 - Sunday - Lower 1

Squat:
365x1 @7
385x1 @8
405x1 @8
425x1x5 @9 (+belt)

Concentric Good Morning (Pin "t"):
185 + 90 chainx5x5 @8

BB Walking Lunge:

132x10+10x3

Decline Weighted Sit-Up:
BW+45x12x3

Sledge Swing:
10lb hammer x 100 swings (50 left + 50 right)


Squats felt great. The last 3 reps of 425 got easier because it's been so long since I've strapped on the Inzer it took some time to get used to. I just did SLDL and front squat last Thursday, so I worked in with some other guys on concentric good morning then did some lunges to take it a little easy on the assistance work today.
 
I had planned to start back up this week where I left off when my schedule got screwy, but I was enjoying what I was doing during the past week and decided to roll with it for now.
 
6/2/08 - Monday - Upper 1

Pause Bench:
275x3x5 @9

Floor Press:
225x5x5 @8

Seated Military DB:
60'sx8x5

Iso-mio Cable Row:
120x6x3
130x6x3

Seated DB Power Clean:
20'sx15x3

DB Shrug:
120'sx10x3

Not too bad, nothing too exciting. 275 was my 3rm in bench not too long ago, so I have to say that getting fat as hell is the key to good benching.
 
He bench pressed 315 and now he thinks he's really smart and can do his own programming.

Last I checked, that was more than you.

*stands by with burn cream*
 
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