LRB 365: Big-15. Phase 1. Week 6. Shoulders and Bench

Saturday -
BW - 202

Upright Rows - 60X15, 15, 15, 15, 15
super-set with
DB Rear Delts - 25sX15, 15, 15, 15, 15

Sunday -
BW - 207

Bench -
BarX15
85X5
95X4
115X3
145X2
165X1

155X15, 4

Chins -
BWX5
+15X5
+20X3, 3
+25X2
+30X1

+25X6, 3
BWX7

DB Incline - 55sX15, 12, 8, 8, 8

Ate my ass off all day Saturday and Sunday morning.  155X15 was the only goal for the cycle I hadn't hit, and this was my last chance to hit it.  I wanted to make sure I had plenty of fuel, and also hoped I might get a little leverage advantage as well.  The result was my heaviest weigh-in since April 2012.  Oh, and I also hit my bench goal, which is an all-around PR.  That's every goal for the cycle hit.

Weight gain made chins a bit rough, though, hahahahaha.

Was able to stay with the 55s for every Incline set, which was a minor goal for this session.  Happy about that as well.

Birthday Squats

BW - 202

Squat -
BarX10
95X5
135X4
155X3
185X2
205X1

135X36

10 more lbs. and (obviously) one more rep than last year.  Just like last year, the two main obstacles are the mental aspect and low back cramping.  Between 15 and 25 reps, my mind insists there is no way I'm going to make it to 36.  Right around 25, my low back starts cramping up so that I have to kind of stand straight up at the top of each rep and round my upper back so that I can support the bar but relax my erectors for a couple of seconds.  At about 28, it becomes all determination, and I just drive on to the last rep.

One other thing I played around with is that when my legs started getting tired, I would shift my toes to point more forward.  This seems to distribute the load across the thigh musculature a bit differently, and I think it gave some muscles a bit of a break while recruiting others to soldier on.

I also ate a lot and drank a lot of coffee today in preparation.   We got free samples of breakfast sandwiches sent to work by a catering company, and I had 5 over the course of the day.

See you again next year for 37, birthday squats.

LRB 365: Big-15. Phase 1. Week 5. Arms

BW - 202 (away gym scale)

DB Incline Curls - 30sX15, 15, 15, 10, 12 (higher incline on last rep)
super-set with -
PJR Pullovers - 45X15, 15, 15, 15, 15

Worked out at the office gym.  They've actually got an ab wheel I think, but I totally forgot to use it.

LRB 365: Big-15. Phase 1. Week 5. Press

BW - 202

PBN -
BarX15
65X5
75X4
95X2
105X1

95X15, 8

DB Rows -
65X10
75X12, 10, 10, 10
super-set with
DB Bench - 60sX15, 8, 8, 8

Deadlift -
135X5
185X4
225X3
275X2
315X1

Good session.  95X15 is an all-around PR on behind the neck work, and close to a PR on all overhead work.  I wonder what my regular press looks like these days?

75X12 is an all-around PR on 1-arm rows, and 60sX10 is a rep PR on DB Bench.  The DB bench was real hard.  Probably because of the PBN.

I worked up a bit higher on Deadlift practice.  I don't really feel like I'm getting much work in until 275 anymore, but 315 is the point where double-overhand gets dicey.

LRB 365: Big-15. Phase 1. Week 5. Arms and Squat

Friday -
BW - 200

Incline DB Curls - 25sX20, 20, 20, 20, 20
super-set with
PJR Pullovers - 40X20, 20, 20, 20, 20

Ab wheel - X14, 14, 14, 14, 12

Sunday -
BW - 199

Standing Calves - 3 sets of 15

Squat -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
215X2
245X1

205X17, 5
145X10

Leg Curls - X20, 20, 15, 12
super-set with
Lunges - BWX20, 20, 18, 18

Was pretty run down on Squat day from a fundraiser I went to the night before.  Had a good time, but I was out late and got a bit drunk, and that always makes for a dicey squat day.  Nevertheless, 205X17 is a PR.  Every single rep of it sucked.  Couldn't even gut out more than 10 with the 145 prep for birthday squats.  Could have just taken my PR and gone home.

LRB 365: Big-15. Phase 1. Week 5. Bench

BW - 201

Bench -
BarX10
85X5
95X4
115X3
142X2
165X1

155X13, 4

Chins (shoulder-width, neutral grip) -
BWX5
+15X5
+20X3, 3
+25X2
+30X1

+25X10, 4
BWX7

DB Incline -
55sX15, 13, 6
45sX10, 10, 10

Two weeks now since I hit 155X14 on bench.  I've only managed 13 reps the last two sessions.  Only one more session to try and hit my cycle goal of 155X15.

My set up is close-grip, with a tight arch with my neck and traps on the bench (but not my scapulae at all) and that has my butt basically floating on the bench and not being supported by it, and my heels are barely touching the ground.  Almost all my reps are paused on the chest, although the pause sometimes gets lost as I push limit reps. The guy that spotted me was between bench sets where he was flat footed, flat back, elbows flared and stopping all reps a couple inches above his chest.  He was doing rep sets with 315.  This has had me all twisted for about 16 hours now, but I've about talked myself back from the ledge.  I swear to god though, if I don't lock out a full rep with 225 in the next 12 months...

+25X10 is an all-around PR for all chinning.  Not saying they were the prettiest reps.

I hit my cycle goal of 55sX15 on DB Incline last time, so now I'm capping the first set there, and working to bring the subsequent sets up.  Significantly more volume over last session.  Would like to get 15 reps on my 2nd set next session.  Something like 15, 15, 8, and I would be ecstatic about 15, 15, 10 and being able to stay with the 55s for the 4th and 5th sets.

LRB 365: Big-15. Phase 1. Week 4. Shoulders

BW - 200

Upright Rows - 70X10, 10, 10, 10, 10
super-set with
DB Rear Delts - 30sX10, 10, 10, 10, 10

LRB 365: Big-15. Phase 1. Week 4. Squat

BW - 201

Calf Raises - 310X15, 15; 305X15

Squats -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
215X2
245X1

205X16, 7
145X15

Leg Curls - X20, 18, 15, 15
super-set with
Lunges - BWX20, 20, 20, 20

205X16 is an all-around PR, and 16, 7 is a volume PR on the 50% set.  I'd been worried that the 245X1 sets had felt wonky, so I videoed it, and it ended up being smooth as hell.  Psychological maybe.

The super-sets were kind of far apart because I was spotting a guy through his bench session.

LRB 365: Big-15. Phase 1. Week 4. Arms

BW - 201

Incline DB Curls - 35sX10, 10, 10, 10, 10
super-set with
PJR Pullovers - 50X10, 10, 10, 10, 10

Ab Wheel - X12, 12, 12, 12, 12

LRB 365: Big-15. Phase 1. Week 4. Shoulders and Bench

Friday-
BW - 200

Upright Rows - 60X15, 15, 15, 15, 15
super-set with
DB Rear Delts - 25sX15, 15, 15, 15, 15

Got a little more density in my volume here.

Sunday-
BW - 203

Bench -
BarX15
85X5
95X4
115X3
142X2
165X1

155X13, 4

Chins (shoulder-width, neutral grip) -
BWX5
+15X5
+20X3, 3
+25X2
+30X1

+25X8, 5
BWX7

DB Incline -
55sX16, 9
50sX8
45sX8, 8, 8

Spent 9 hours yesterday at a music festival standing around in the sun and drinking beer.  I did okay on getting some food and water in, but between that and having one-to-many cups of coffee before training, my bench day got off to a bit of a shaky start.

That being said, being off 2 reps total on my 50% sets on bench from last session isn't really worrisome.  I've got two more bench sessions on this cycle, and my goal is 15 reps.  Still confident I'll get there.

Matched my chins from last time, but it was a grind.

And I hit my DB Incline goal +1!  I'll probably just stay with the 55s and keep pushing the first set, while working to stay at that weight on subsequent sets and get 8+ reps per set.

LRB 365: Big-15. Phase 1. Week 4. Front Squats

BW - 202

Seated Calves - 140X15, 15, 15

Front Squat -
BarX10
65X5
85X4
95X3
125X2
145X1

125X20

Squat - 145X15

RDL -
135X10
225X12
185X9

Leg Press - 3ppsX15, 15, 15, 15

125X20 is an all-around PR on Fronts.  Legs were shay-kee.  This will actually be my last Front Squat session of the cycle.  I have one more day scheduled, but I'm using that day for my Birthday Squats.  Deciding now whether to do Fronts again on the next cycle, or try out High-Bar Squats for the first time.

One back-off set of back squats in prep for B-Day Squatting.

On RDLs the warm-up set with 135 felt fine, but as soon as I started my first rep with 225 something felt wrong.  There was pain radiating from, or into my low back on the left side.  I finished the set, and dropped weight, but got no relief that way.  There was no aggravation in that area before the 225, and there have been no issues since I aborted the movement.  I even did some band work at home later on, and felt nothing.  This is frustrating because this movement is one of the big stand-ins for developing my deadlift strength on this program, so not being able to do all my work-sets is delaying that development.  Also, I've got a history of low-back strains when I'm doing Front Squats and DB Rows, and I've done both this week.  But with no incident on those actual movements, it's impossible to tell if they are related.   Lame.

I was determined to get 15 reps on every set of Leg Presses, and they were brutal after the first set.  Nice.

LRB 365: Big-15. Phase 1. Week 3. Arms

BW - 201

Incline DB Curls - 30sX15, 15, 15, 12, 13
super-set with
PJR Pullovers - 45X15, 15, 15, 15, 15

Skipped abs like a punk.

LRB 365: Big-15. Phase 1. Week 3. Press

BW - 203

PBN -
BarX10, 10
65X4
75X3
95X2
105X1

95X14, 7

DB Rows - 60sX10
70sX12, 12, 12, 12
super-set with
DB Bench - 55sX20, 12, 10, 10

Deadlift -
135X5
185X4
225X3
245X2
275X1

Fighting a cold.

95X14 is an all-around PR in Behind-The-Neck work.

Tried super-setting the DB work.  Much sweating resulted.  20 reps with the 55s is a PR.  Getting 12 reps on all four work-sets on the rows is an improvement on last session.  Ready to hit my cycle goals next time of 60sX15 on DB Bench, and 75X12 on Rows.

Even tired from this other work, and with this bastarding cold, I was able to focus on my deadlift form, and the 275 was still fast.  Feeling good about adding this in, and how I added it.

LRB 365: Big-15. Phase 1. Week 3. Shoulders

BW - 203

Upright Rows - 50X20, 20, 20, 15, 15
super-set with
Rear Delt Raises - 20sX20, 20, 18, 15, 15

LRB 365: Big-15. Phase 1. Week 3. Arms and Squats

Friday
BW - 202

Incline DB Curls - 25sX20, 20, 20, 20, 15 (30 sec. rests)

PJR Pullovers - 40X20, 20, 20, 18, 15 (30 sec. rests)

Ab Wheel - 12, 12, 12, 12, 10

Saturday
BW - 202

Calf Raises - 305X15, 15, 15

Squats -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
215X2
245X1

205X15, 6
145X15

Leg Curls - X20, 18, 18, 15
super-set with
Lunges - BWX20, 20, 20, 20

Stretched my triceps out really well before the pullovers by tying a band low on a squat rack, grabbing it behind my head and slowly stepping away from the rack.  Take a step, hold for 15-20 seconds, take another step.  Right triceps still got sore at the shoulder, but it seemed to help, and my triceps isn't nearly as sore there the next day.

205X15 is a big all-around PR since I rest to squat deeper last year.  If I get 18 reps, that would represent my best all-time lift.

I've got my birthday coming up at the end of the month, and just like last year I'm going to do my Birthday Squats.  Last year I squatted 125X35 for my 35th, and this year I'm aiming for 135X36.  So I'll be doing 145XAMAP sets at the end of all my squats to get ready for it.

Decided to super-set my leg curls and lunges.  Pretty good/hard.  Drastically reduced the number of lunges because my quads had so much less time to recover from the squats.  Bodybuilding, y'all.

LRB 365: Big-15. Phase 1. Week 3. Bench

BW - 203

Bench -
BarX15
85X5
95X4
115X3
145X2
165X1

155X14, 5

Chins (shoulder-width, neutral grip) -
BWX5
+15X5
+20X3, 3
+25X2
+30X1

+25X8, 4
BWX7

DB Incline -
50sX20, 12, 8, 7
45sX6

155X14 is an all-around PR on Bench.  The gym owner (former BP champ) spotted me on the set of 14.  As I was straining under the 14th rep he was cuing me to drive the bar back towards my face, and that made a big difference.  Looking back at some video from a couple weeks ago, I can see that I'm locking out just a tad in front of my shoulder joint.  Good to know!

203 (BW) +25X8 is a Rep PR on chins.

Rep PR on DB Inclines, but the strength drop-off after the 1st set is still pretty awful, and the 1st set was NOT to failure. I'm going to keep capping it at 20 until I get over 15 reps on the 2nd set.  Then I'm going to move up to the 55s.  My goal for the cycle is 55sX15.

LRB 365: Big-15. Phase 1. Week 2. Shoulders

BW - 200

Upright Rows - 70X10, 10, 10, 10, 10

DB Rear Delts - 30sX10, 10, 10, 10, 10

LRB 365: Big-15. Phase 1. Week 2. Arms and Squats

Sunday
BW - 198 (bah)

Incline DB Curls - 35sX10, 10, 10, 10, 8

PJR Pullovers - 55sX10, 10, 6 (aborted)

Single-arm cable pull-overs with my right arm - minimal weightXlots

Ab Wheel - 5 sets of 10

Monday
BW - 200 

Calf Raises - 285X15, 305X15, 15

Squats -
BarX10 (paused)
95X5 (paused)
115X5
145X4
175X3
215X2
245X1

205X12, 5

Leg Curls - X20, 20, 14, 12

Lunges - BWX30, 30, 26, 20

Triceps strain in my right shoulder was really acting up at the bottom of each pullover rep.  I hoped it would start to get better from the work, but it didn't so I shut it down and tried to just get some blood through it with some high-rep isolation.  Feels much better today.

The 245X1 on squats was all fucked up.  I think my mind wandered, and I got way out over my toes out of the hole and had to Good Morning it up.  I almost took it again, but wanted to get on to the real work.  205X12 is a Rep PR and my 2nd highest projected 1RM since I reset to lower depth in the Summer of '12.  Still sucking wind toward the end of the 1st set, and sucking wind with shaky knees all through the 50% set.