YetiFeet's Quest for Greatness

[YetiFeet]

Workout from 12/15/11; 5/3/1 W3SOHP
SOHP: work set 7x165lbs PR!
DB Bench: 5x10x60lbs, paused at bottom, controlled, good pec stretch
Pullups: 3x6-8xBW with very wide grip; 4x5-8 chins; all reps very controlled, full extension at bottom, chin over bar
Lat pulldows: 13(ish)x100lbs, 3x10-15x85lbs, all reps VERY controlled, full stretch, slight pause at peak contraction
Hypers: 3x15xBW, very controlled, full ROM, hard flex at top
Abs: seated cable abs; 6x10x85lbs, very controlled, hard paused contraction with abs

Girlfriend is now working out with me so I will keep track of her progress too

Workout from 12/15/11, SQ+Bench
Goblet squats: 2x10xBW, 3x5x30lbs, 4x30lbs; having trouble exerting effort, can do more
Bench: 3x5x30lbs, 4x30lbs, 3x30lbs; lots of form issues, getting better
Pullups: 5 or 6 sets of assisted pullups, 14 setting (not sure) for 3-6 reps
Abs: 4x10(ish)x40lbs seated cable abs

 

[YetiFeet]

Going to do the standard 4 days per week 5/3/1 cycle over the holidays to take advantage of all the good holiday food!

Workout from 12/19/11; 5/3/1 W1SQ
Squat: T-max 330lbs; 5x215lbs, 5x250lbs, 12x280lbs (1 or 2 in tank!)
Reverse Hyper: Ghetto rigged a donkey calve raise machine, works perfectly and allows for full ROM; 4x10xBW; great spinal erector pump!
Leg Press: 5x10x4 plates; very controlled, this was easy
Abs: 3x10xBW+5lbs, supersetted with 10 decline crunches each; 2x6xBW+5lbs and then up to 10 w/BW, only 4th set supersetted.

GREAT workout.

 

[YetiFeet]

Workout from 12/20/11; 5/3/1 W1Bench
Bench: T-max -265lbs; 5x170lbs, 5x200lbs, 9x225lbs
Kroc rows: 20x110lbs each arm, wasn't feeling these today
DB Bench: 3x10x60lbs, 2x9x60lbs
Face pulls: 4 or 5x10x some medium heavy weight
Rippetoe skull crushers: 10x60lbs, 4x10x60lbs
Gunz: 4x8-10x40lbs w/fat grips, very controlled, going for da pamp.

Workout from 12/22/11; 5/3/1 W1DL
Deadlift: T-max - 390lbs; 5x255lbs, 5x295lbs, 10 or 11x330lbs (lost track 0_o)
Seated cable abs: 10x90lbs, 4x10x110lbs, very controlled, tight ab contraction
GHR: 3x10xBW, 2x8xBW PR
Leg press: 3x10x4pps+25plate, 2x10x4pps+(2)25plates, 30-45 seconds rest between each set
Reverse hyper: 3 or 4 sets of 10 ish, not done to full extension, mainly to stretch out and decompress my back

 

[YetiFeet]

Workout from 12/26/11; 5/3/1 W2SQ
Squat: T-max - 330lbs, 3x230lbs, 3x265lbs, 8x295lbs (at least 2 in tank)
GHR: 5x10xBW PR
Leg raises: 5x10xBW+5lbs PR (all controlled, no swinging, good ab contraction)
Ghetto reverse hyper: 5x10xBW (need to contract harder at the top next time)

 

[YetiFeet]

Workout from 12/27/11; 5/3/1 W2 Bench
Bench: T-max - 265lbs; work set 6x240lbs; this was easy and I had 1, maybe 2 in the tank easily
Kroc rows: 23x110lbs each arm PR
DB bench: 3x10x70lbs, 2x8x70lbs
Rippetoe skull crushers: 5x10x70lbs
Gunz: Straight bar curls w/fat gripz; 12x40lbs, 11x40lbs, 2x9x40lbs; done strict, full extension at bottom and good peak contraction, no slop at all

Workout from 12/29/11; 5/3/1 W2 Deadlift
Deadlift: T-max - 390lbs; work set 6x350lbs; holy shit this was easy, was good for 9 at least
GHR: 2x10xBW+mini band, 8xBW+mini, 2x7xBW+mini
Abz: Seated cable crunches, 4x10x130lbs, 15x130lbs (kinda "repped out" :icon_chee )
Leg press: 5x10x6plts; controlled, explosive out of bottom, easy

This workout felt great. Tweaked my deadlift form (toes pointed out instead of mostly straight ahead, got it from a Rippetoe article) and it has made a huge difference. I wasn't even pulling with full intensity and it felt great.

 

[YetiFeet]

Workout 12/30/11; 5/3/1 W2 SOHP
SOHP: T-max 170lbs - 3x120lbs, 3x135lbs, 8x155lbs (1 or 2 in tank for sure)
Pullups: 3x5 during SOHP warmups, after 10xBW
DB Bench: 3x10x70lbs, 8x70lbs, 7x70lbs (all very strict, paused at bottom)
Gunz: Straight bar curls w/fat grips; 3x5x90lbs, very strict, full extension, no swaying (really feel it in my abs too 0_o)
Rippetoe skullcrushers: 2x10x80lbs, 9x80lbs, 8x80lbs, 7x80lbs (pretty strict)
Lat pulldows: neutral grip, medium width; 10(ish)x90lbs w/fat grips (wow this was hard on my grips 0_o), 10x90lbs, 15x90lbs (straps), 13x90lbs (straps); totally focused on holding peak contraction with my lats, never felt my lats working like this before.

 

[YetiFeet]

Workout from 1/2/12; 5/3/1 W3 Squat:
Squat: t-max 330lbs; 5x250lbs, 3x280lbs, 9x315lbs PR
GHR: 2x10xBW+mini band (stopped because I was getting a weird lower back pump)
Lying leg curl: 3x10(ish)x25lbs each leg, very controlled, slow eccentric
Leg raises: 5x10xBW+7.5lbs, 5xBW+7.5lbs (dropped weight and did 5 more BW only)
Reverse hyper: 2x10xBW+5lbs, 2x10xBW, good contraction at top

 

[YetiFeet]

Workout from 1/3/12; 5/3/1 W3 Bench:
Bench: T-max 265lbs; work set 6x250lbs PR
Kroc rows: 25x110lbs each arm PR
DB Bench: 2x10x70lbs, 9x70lbs, 8x70lbs, 7x70lbs; paused at bottom, very controlled
Rippetoe skull crushers: 2x10x80lbs, 8x80lbs, 2x9x80lbs; more controlled this time
Chest supported row: 4x(heavy)x10, 10x(heavy) with straps, focused on big stretch and really good contraction with upper back

Workout from 1/5/12; 5/3/1 W3 Deadlift:
Deadlift: T-max 390lbs; 5x290lbs, 3x330lbs, 7x370lbs PR
Hypers: GHR leg adjustment was stuck 15xBW, 4x10xBW+25lbs, focused on glute and hamstring contraction, very short rest periods (30-60seconds)
Seated cable abs: 5x10x150lbs, relatively short rest periods
Leg press: 5x10x7pps, short rest periods, banged out the reps pretty fast

 

[YetiFeet]

Workout from 1/7/12; 5/3/1 W3 SOHP:
SOHP: T-max 180lbs; 5x135lbs, 3x155lbs, 6x170lbs PR
DB Bench: 5x10x70lbs, all reps paused and controlled
Rippetoe skull crushers: 2x10x80lbs, 8x80lbs, 7x80lbs. 6x80lbbs; rested 30 seconds between sets
Pullups: 35 or so wide grip but stopped because I was feeling burned out
Lat puldown: medium neutral grip; 10x140lbs (thought it was 100 ), 10x120lbs, 3x10x95lbs strapped

I had my T-max wrong for the past 2 weeks! Hit a good PR though!

 

[YetiFeet]

Back from deload week

Workout from 1/16/12; 5/3/1 W1D1 Squat
Squat: T-max 340lbs; work set: 10x290lbs
GHR: 5x10xBW+5lbs PR
Ab rollouts: 3x10, 2x5 (pretty tough!)
Ghetto reverse hyper: 5x10xBW+5lbs

Workout from 1/17/12 W1D2 Bench
Bench: T-max 270lbs; work set: 9x230lbs rep PR
Kroc rows: 26x110lbs each arm (no chalk) PR
DB bench w/fat gripz: 2x10x72.5lbs, 6x72.5lbs, 6x72.5lbs
Chest supported row: 10x(medium)w/fat gripz, 10x(heavyish), 2x10x(heavy) w/straps

This workout sucked; I just lost all my energy after the second set of DB benching

Workout from 1/19/12; 5/3/1 W1D3 Deadlift
Deadlift: T-max 400lbs; 5x260lbs, 5x300lbs, 7x340lbs (wasn't feeling it)
GHR: 5x10xBW+5lbs, much shorter rest periods PR
Ab rollouts: 5x5xBW, more strict this time, really felt them
Leg press: 3x10x8pps, wasn't feeling it

Left knee felt a little odd, I think it's because I have been stretching my hip flexors and I didn't use enough padding on one occasion and it felt weird after. It feels ok today.

 

[YetiFeet]

Got lazy with my log again

Workout from 1/20/12; 5/3/1 W1 SOHP
SOHP: T-max 185lbs; work set 9x155lbs (almost had 10 :icon_sad:, need to stop going berserk on SOHP...)
Did some assistance too...
Curlz: 3x5x100lbs, ez bar, strict

Workout from 1/23/12; 5/3/1 W2 Squat
Squat: T-max 340lbs; work set 8x305lbs (left a few in the tank)
Did some assistance...

Workout from 1/24/12; 5/3/1 W2 Bench:
Bench: T-max 270lbs; work set 4x245lbs (this felt really off so I just stopped, not a good day)
Did some assistance...

Workout from 1/26/12; 5/3/1 W2 Deadlift
Deadlift: T-max 400lbs; work set 6 or 7x360lbs, wasn't feeling these but had a few in the tank for sure if I ground them out
Did some assistance...

Workout from 1/28/12; 5/3/1 W2 SOHP:
SOHP: T-max 185lbs; work set 8x165lbs
Pullups: about 50 in sets of 6-4 reps with 45ish second rests
DB bench: 3x10x72.5lbs, 2x10x70lbs (2.5lbs wrist weights started leaking sand so I took them off), all reps very strict, paused
Face pulls: 2x15xmedium, 10xmedium
Lat puldlowns: 3x10x10xmedium weight, very strict, paused at chest and full stretch

 

[YetiFeet]

Workout from 1/31/12 5/3/1 Squat wave 3:
Squat: T-max 340; work set 5x325lbs; left several in tank

5/3/1 Wave 3 Bench; 2/4/12:
Bench: T-max 270lbs; 5x255; 1, maybe 2 in tank

5/3/1 Wave 3 DL and SOHP; 2/7/12:
Deadlift: T-max 400lbs; 4x380lbs, didn't go balls to the wall
SOHP:T-max 185lbs; 5x175lbs, maaaybe 1 left

5/3/1 Wave 1 Squat and Bench; 2/11/12:
Squat: T-max 350; 9x300lbs, several in tank
Bench: T-max 275lbs; 8x235lbs, maybe 1 left

5/3/1 Wave 1 Deadlift and SOHP; 2/14/12:
Deadlift: T-max 410lbs; 6x350lbs, let some in the tank
SOHP: T-max 190lbs; 8x160lbs, all out

5/3/1 Wave 2 Squat and Bench; 2/18/12:
Squat: T-max 350lbs; 6x315lbs; felt heavy but didn't go all out
Bench T-max 275lbs; 2x250lbs, 2x250lbs; this was really weird. Tried narrower grip (which felt good) but on rep 3 I lost all speed and drive off my chest and was spotted. Did another set of two just to get work in. Also my shoulders have been acting up and they felt weird that day.

5/3/1 Wave 2 Deadlift and SOHP; 2/21/12:
Deadlift: T-max 410lbs; 3x290lbs, 3x330lbs, 5x370lbs (2, maybe 3 in tank)
SOHP: T-max 190lbs; 3x135lbs, 3x150lbs, 5x170lbs (wasn't feeling these today, also traps felt weird)
Pullups: Started during SOHP warmups, did sets of 5 or 6 with various grips and got a total of 80 reps, pretty strict. last 10 or so were done in sets of 4-2
GHR: 5x10xBW very strict, done between pullup sets with little rest
Tate press: 5x10x35lbs dumbbells. Started on incline bench and moved to flat because incline felt weird on my shoulders. Really felt this in the lower part of my tricep, sweet.
Abz: 2x10 of this new reverse crunch I learned (which is amazing) and 2x10 or ab rollouts in between. No rest between sets, surprisingly hard!