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Whiskey, War, Suicide, and Guns

Rest assured what I had in my headphones was more conducive to sqwattts.

8/31/09 - Monday - Week 3 Bench

Pause Bench:
135x10
185x5
225x1
-working sets-
235x10
235x10
245x10
245x10
245x11

DB Row:
110x10x5

DB Incline Bench:
70'sx10
80'sx10
90'sx10
100'sx8
80'sx14

Curls, Pushdowns, DB Side Raise:
3 sets each

Mini Band Pull Apart:
3 sets


Good day benching. Goal was 235x10x5 but I felt great and destroyed that. DB bench was also strong as hell. Looking forward to some heavy 5's. In gym news, trainer got a text that a kid who trains in our gym got promoted to second string left gaurd and second string center for the Buckeyes and he's a true freshman, just turned 18. I've seen him play on the field and I've seen him train, he's going to do big things.
 
Donut62 said:
8/26/09 - Wednesday - Deadlift

Deadlift (touch and go):
135x5
225x5
315x5
-working sets-
385x10
385x10
385x10
385x10
385x10

GHR:
BWx12x3

Walking Lunge:
132x10+10x3

Hanging Leg Raise:
BWx12x3

Oly platforms were full, so I pulled in a rack. I was planning on 170kg, but the 35's looked so nice since I had to use regular plates so I went for it. It was very challenging, and I somehow managed to make it without straps. I almost puked on the 3rd set and very nearly shit myself on the last. Luckily a clutch tightening of the buttocks limited it to a low grade shart event. One more week of this high volume block, off on vacation for a week, and then onto some heavy blocks of training. I'm shooting to hit 3 wheels on squat and 4 wheels on deadlift next week for 5x10. *eats*
Click to expand...

Impressive!
 
9/1/09 - Tuesday - GPP

Jump Rope:
100x5 rounds

Med Ball Throws:
8lb ball x 10 x 5

KB Swings:
32kgx20x3

KB Jerk:
24kgx20x3

Box Jump:
36"x5x5

Fat Man Pull-Up:
BWx20x3

Prowler Push:
100lbsx50 yardsx9 (60 sec rest)


Turn purple and almost die x half hour
 
Donut62 said:
Turn purple and almost die x half hour
Click to expand...

Donut doing cardio:

PurpleMan.jpg
 
LOL, nice. I kind of thought I looked like Mark Coleman 3 minutes into a fight.
 
modena1983 said:
are fat man pull ups different from standard pull ups?
Click to expand...

It's a bodyweight row where you hang upside down from the bar in the smith machine. Your body should be more or less parallel to the ground at the bottom of the movement. You can increase the difficulty by putting your feet up on a bench.
 
Henceforth, they will be referred to as, "jacked guy pull ups".
 
9/3/09 - Thursday - Week 3 Deadlift/Overhead

Push Press (clean first rep from floor):
warm upsxI forget
-working sets-
187x8
187x8
187x8
187x8
187x8

Deadlift:
225x5
315x5
365x2
-working sets-
405x10
405x10
405x10
405x10
405x10

Pull-Ups:
BWxAMAPx6

GHR:
BWx12x3

Standing DB Military:
60'sx12x3

KB Walking Lunge:
28kg'sx8+8x3

Hanging Leg Raise:
BWx15x2

Not bad. Squeezed two days together. My left shoulder and wrist felt like hell so I cut back on the overhead work a little. I was only supposed to do 180 but I misloaded because of those communist ass metric plates so I just ran with it. Deadlift was hard as I figured. Back was fried and form was god awful on the last few reps of the last two sets but fuck it, eat some candy. High volume block done, off to vacation.
 
Also, I weighed 227 today, so that is going in the right direction.
 
Great pulling. I'm interested to see what you do on the intensity block.

Have a nice vacation.
 
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