BW - 198
Deadlift -
135X5, 5
155X5
185X4
225X3
245X2
275X1, 1
285X1
Barbell Rows -
95X8
135X8
145X8, 9, 7
Good Mornings -
95X8
135X8
145X10, 10, 8
DB Curls -
20sX20
25sX22, 13
Love deadlifting. These were all fast. Focused on form and visualization.
Was at the 'away' gym, so no T-Bars. Did BB Rows instead. Kept everything strict as hell, and with controlled reps.
145X10 is a PR on GMs.
No free barbells, and I hate curling EZ bars, so just did more DB curls.
This is was the last day of this split. Taking a couple days off, and jumping right into the Strong-15 Short Cycle. I'll probably try to review this cycle on Monday.
Saturday, July 20, 2013
Thursday, July 18, 2013
LRB 365: LRB Split. Week 6. Squat - Light
BW - 198
Fronts -
BarX10 (paused)
95X5
115X5
125X4
135X3
145X3
155X9
Leg Extensions - X20, 20, 18, 18 (straight-weight)
Standing Machine Abduction - 100X20, 10, 10, 10
Lunges - BWX46, 30, 28, 22
Nice one. 155X9 is an all-around PR on Front Squats. Why didn't I get 10? Can't remember.
This was the first time doing leg extensions at my regular gym. I've only been going there for almost 3 years. Just been that long since I was doing leg extensions.
The adduction/abduction machine at my regular gym is unfortunately placed so that it faces out onto the Squat/Deadlift/Olympic-Lift area. The effect is that you are fanning those people with your groin. That was just too much for me today. I decided to go take a shot at this arcane, plate-loaded machine in the back that's been hand-labeled "Hip Ext." I can't find a picture of this thing anywhere on the webs. I'll try to remember to take a picture myself in the future. I couldn't figure out a way to do standing abduction on this thing that didn't involve me standing half off of it, so I did adduction instead. Kind of brutal actually, and I really feel it today.
Lunges were feeling strong as they have since the 100 rep cycle. I think 46 after all the fronts squats and extensions definitely looks a lot stronger than the 50-60 I was getting on that cycle following easy back-squats.
Fronts -
BarX10 (paused)
95X5
115X5
125X4
135X3
145X3
155X9
Leg Extensions - X20, 20, 18, 18 (straight-weight)
Standing Machine Abduction - 100X20, 10, 10, 10
Lunges - BWX46, 30, 28, 22
Nice one. 155X9 is an all-around PR on Front Squats. Why didn't I get 10? Can't remember.
This was the first time doing leg extensions at my regular gym. I've only been going there for almost 3 years. Just been that long since I was doing leg extensions.
The adduction/abduction machine at my regular gym is unfortunately placed so that it faces out onto the Squat/Deadlift/Olympic-Lift area. The effect is that you are fanning those people with your groin. That was just too much for me today. I decided to go take a shot at this arcane, plate-loaded machine in the back that's been hand-labeled "Hip Ext." I can't find a picture of this thing anywhere on the webs. I'll try to remember to take a picture myself in the future. I couldn't figure out a way to do standing abduction on this thing that didn't involve me standing half off of it, so I did adduction instead. Kind of brutal actually, and I really feel it today.
Lunges were feeling strong as they have since the 100 rep cycle. I think 46 after all the fronts squats and extensions definitely looks a lot stronger than the 50-60 I was getting on that cycle following easy back-squats.
Wednesday, July 17, 2013
LRB 365: LRB Split. Week 6. Press - Light
BW - 198
DB OHP - 30sX28, 16, 16
Incline - 75X16, 15, 13
DB Rear Delts - 20sX30, 24, 20, 18, 16
V-Bar Push-downs - X15, 26, 20, 16, 15
Nice little session. Really got after it on everything. The 30sX28 is an all around PR on DB overheads.
Upped the weight a bit on Incline. Still amazing how much the DB OHP takes away from Incline strength as opposed to doing BB Pressing before flat Bench.
Delts and Tris.
DB OHP - 30sX28, 16, 16
Incline - 75X16, 15, 13
DB Rear Delts - 20sX30, 24, 20, 18, 16
V-Bar Push-downs - X15, 26, 20, 16, 15
Nice little session. Really got after it on everything. The 30sX28 is an all around PR on DB overheads.
Upped the weight a bit on Incline. Still amazing how much the DB OHP takes away from Incline strength as opposed to doing BB Pressing before flat Bench.
Delts and Tris.
Tuesday, July 16, 2013
LRB 365: LRB Split. Week 5. Back - Light
BW - 199
RDL -
95X10
135X8
185X5
225X5
245X5 (no straps; held last rep for 20 seconds)
245X10 (straps)
Cambered Bar Pull-downs - X20, 20, 20, 16, 11 (to a top weight)
Hypers - BWX30, 30, 25, 25
DB Curls -
20sX20, 20
25sX20
Hanging Leg-Raise - 5X5 (slow eccentric)
Good, balls-out session. 245X10 on RDLs is an all-around PR (never even done 245 before). I really wanted to go for 10 on the last set, and I knew it would take straps for that. To make up for it, I did 245 on my next to last set and held the last rep for time.
Since I had the straps, I ended up trying them out on my last two sets of pull-downs as well to see if it would allow me to get extra reps on my top sets. Inconclusive. I've been doing these at my "away" gym which has a traditional pull-down bar. I was at my regular gym yesterday, and I'd never really thought about it, but the bar I use there is a home-made bar with an additional camber in the middle. I can't find a picture of one like it on the webs, so you (imaginary readers) will just have to imagine the traditional bar, with another camber in the middle. The point is that the ROM with this bar is much deeper, and so these reps were very different from those I've been getting on this cycle.
More R/P on the hypers to get more reps in. This really feels like a superior way to do these sets for me right now, as opposed to taking it up till failure and stopping the set.
Watched a really great old video of Doug Young the other day. Made me decided to do DBs instead of the preacher machine. More fun anyway.
More humbling leg raises. Basically hurling my ankles towards the bar and then trying (and failing) to keep them from falling back to earth.
RDL -
95X10
135X8
185X5
225X5
245X5 (no straps; held last rep for 20 seconds)
245X10 (straps)
Cambered Bar Pull-downs - X20, 20, 20, 16, 11 (to a top weight)
Hypers - BWX30, 30, 25, 25
DB Curls -
20sX20, 20
25sX20
Hanging Leg-Raise - 5X5 (slow eccentric)
Good, balls-out session. 245X10 on RDLs is an all-around PR (never even done 245 before). I really wanted to go for 10 on the last set, and I knew it would take straps for that. To make up for it, I did 245 on my next to last set and held the last rep for time.
Since I had the straps, I ended up trying them out on my last two sets of pull-downs as well to see if it would allow me to get extra reps on my top sets. Inconclusive. I've been doing these at my "away" gym which has a traditional pull-down bar. I was at my regular gym yesterday, and I'd never really thought about it, but the bar I use there is a home-made bar with an additional camber in the middle. I can't find a picture of one like it on the webs, so you (imaginary readers) will just have to imagine the traditional bar, with another camber in the middle. The point is that the ROM with this bar is much deeper, and so these reps were very different from those I've been getting on this cycle.
More R/P on the hypers to get more reps in. This really feels like a superior way to do these sets for me right now, as opposed to taking it up till failure and stopping the set.
Watched a really great old video of Doug Young the other day. Made me decided to do DBs instead of the preacher machine. More fun anyway.
More humbling leg raises. Basically hurling my ankles towards the bar and then trying (and failing) to keep them from falling back to earth.
Monday, July 15, 2013
LRB 365: LRB Split. Week 5. Squat - Heavy
BW - 197
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
225X1
235X1
245X1
Front Squats -
135X8, 8, 10, 8
Leg Press -
2ppsX10
3ppsX10, 10, 16, 10
Lunges - BWX26, 24, 24, 20
Good session. The 245 moved pretty smooth from way below parallel, but I had some knee-cave just out of the hole. That hasn't happened in a while, so I'll need to start cuing myself against it.
For Fronts, I decided to see if I could just drop straight down to my work weight, rather than warming back up to it. Went really well, and got way more volume as a result. Just an issue of confidence in a movement I've hurt myself on a couple of times before. I credit using a clean-grip for helping keep myself in proper position.
Last two sets of Leg Presses were max reps.
Lunges were brutality at this point after all the other quad stress.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
225X1
235X1
245X1
Front Squats -
135X8, 8, 10, 8
Leg Press -
2ppsX10
3ppsX10, 10, 16, 10
Lunges - BWX26, 24, 24, 20
Good session. The 245 moved pretty smooth from way below parallel, but I had some knee-cave just out of the hole. That hasn't happened in a while, so I'll need to start cuing myself against it.
For Fronts, I decided to see if I could just drop straight down to my work weight, rather than warming back up to it. Went really well, and got way more volume as a result. Just an issue of confidence in a movement I've hurt myself on a couple of times before. I credit using a clean-grip for helping keep myself in proper position.
Last two sets of Leg Presses were max reps.
Lunges were brutality at this point after all the other quad stress.
Friday, July 12, 2013
LRB 365: LRB Split. Week 5. Press - Heavy
BW - 195
Press -
BarX15
65X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1
155X1
165X1
Upright Rows -
80X10
90X10
100X10, 10, 8
V-Bar Pushdowns - X20, 24, 18, 15, 12
OK session. Weight didn't move on OHP as well as I'd hoped, these were grinders to tell the truth.
And I'd wanted the 165 on bench to be a touch easier, but there's not drop-off here, especially considering I ground out three heavy sets of OHP right before. Just not as much gain as I'd hoped for.
Upright rows felt strong. I'm a little suspicious of this exercise for me, however. I've done it a lot, even going back to high-school. I'm not convinced it really gets me bigger, nor stronger except at upright rows.
Press -
BarX15
65X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1
155X1
165X1
Upright Rows -
80X10
90X10
100X10, 10, 8
V-Bar Pushdowns - X20, 24, 18, 15, 12
OK session. Weight didn't move on OHP as well as I'd hoped, these were grinders to tell the truth.
And I'd wanted the 165 on bench to be a touch easier, but there's not drop-off here, especially considering I ground out three heavy sets of OHP right before. Just not as much gain as I'd hoped for.
Upright rows felt strong. I'm a little suspicious of this exercise for me, however. I've done it a lot, even going back to high-school. I'm not convinced it really gets me bigger, nor stronger except at upright rows.
Wednesday, July 10, 2013
LRB 365: LRB Split. Week 4. Back - Heavy
BW - 196
Deadlift -
135X5
155X5
185X4
225X3
245X2
265X1
275X1, 1
T-Bar Rows -
45X12
70X8
80X8
90X8
100X8
110X7
GMs -
95X10
115X8
135X8
145X8, 8, 6
BB Curls -
BarX12
65X6
BarX30, 20
Was feeling aggravated, so this session was the perfect thing.
Deadlifts were all fast and strong. Focused on speed and technique, in particular: 1) pushing through my heels, but not letting the balls of my feet come off the mat. 2) keeping my triceps and lats locked out, but keeping my shoulders a bit loose. 3) chest-up, back fixed (always working on this).
100X8 and 110X7 are Rep PRs on T-Bar Rows. Kept fairly strict with my back close to parallel.
Good-Mornings starting to feel less awkward. All around PR.
Curls were curlier.
Deadlift -
135X5
155X5
185X4
225X3
245X2
265X1
275X1, 1
T-Bar Rows -
45X12
70X8
80X8
90X8
100X8
110X7
GMs -
95X10
115X8
135X8
145X8, 8, 6
BB Curls -
BarX12
65X6
BarX30, 20
Was feeling aggravated, so this session was the perfect thing.
Deadlifts were all fast and strong. Focused on speed and technique, in particular: 1) pushing through my heels, but not letting the balls of my feet come off the mat. 2) keeping my triceps and lats locked out, but keeping my shoulders a bit loose. 3) chest-up, back fixed (always working on this).
100X8 and 110X7 are Rep PRs on T-Bar Rows. Kept fairly strict with my back close to parallel.
Good-Mornings starting to feel less awkward. All around PR.
Curls were curlier.
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