Defranco Shoulder mobility
Machine Neck Flexion - 25X20X3
Press -
BarX10
55X5
65X5
75X5
85X5
95X5
Upright Rows - 95X10, 6
DB Laterals - 30sX11, 6
Hanging Leg Raise - 7, 6, 6, 6, 6
10 minute trot on treadmill and 20 minute walk home
I had a friend staying with me this weekend so everything is kind of hard because of late nights, inconsistent diet, and massive quantities of alcohol.
Neck machine felt heavy. Great.
Pressing felt fine. Now that I'm about at the half-way mark of the cycle, I'm starting to allow more time between top sets.
Tuesday, January 31, 2012
UB: Strong Week 2. Squat
Defranco Mobility
Standing Calf Raises - 245X15, 305X15, 345X15
Squat -
135X5
155X5
175X5
205X5
215X5
Front Squats - 125X10, 5
RDL - 135X10, 145X9
Inline Sprints - 30 yard sprints X 9 minutes
Weird day at the gym cuz there was a PL meet happening.
Moving up the stack on the raises FWIW. I think it tops out at 405.
Squats felt pretty good. Not sure about my depth, though.
Standing Calf Raises - 245X15, 305X15, 345X15
Squat -
135X5
155X5
175X5
205X5
215X5
Front Squats - 125X10, 5
RDL - 135X10, 145X9
Inline Sprints - 30 yard sprints X 9 minutes
Weird day at the gym cuz there was a PL meet happening.
Moving up the stack on the raises FWIW. I think it tops out at 405.
Squats felt pretty good. Not sure about my depth, though.
Friday, January 27, 2012
UB: Strong Week 2. Bench
Defranco Shoulder Mobility
Machine Neck Extension - 20X20, 30X20X2
Bench -
BarX10
85X5
105X5
115X5
125X5
145X5
DB Incline Press - 55sX11, 5
Dips - Gym BW 200+10X10, 4
10 minute trot on the treadmill
Switched over to extensions on the neck machine. I figure this will have more carry-over to the Deadlift and Squat than flexions were going to have to anything else. However, before I decide to do them for both upper-body days I want to see how the muscles feel tomorrow. If my neck is sore and achy, I may not want to do them on Press day, and then have them sore on Deadlift day. OR maybe I should and make my body adapt. Dunno.
Still hate benching. I'm still monkeying with my set-up, and taking minimal breaks between sets while the weights are this "light." I've done 145 for 10 reps before, but those 5 felt pretty heavy today. Hope that's not a bad sign.
Machine Neck Extension - 20X20, 30X20X2
Bench -
BarX10
85X5
105X5
115X5
125X5
145X5
DB Incline Press - 55sX11, 5
Dips - Gym BW 200+10X10, 4
10 minute trot on the treadmill
Switched over to extensions on the neck machine. I figure this will have more carry-over to the Deadlift and Squat than flexions were going to have to anything else. However, before I decide to do them for both upper-body days I want to see how the muscles feel tomorrow. If my neck is sore and achy, I may not want to do them on Press day, and then have them sore on Deadlift day. OR maybe I should and make my body adapt. Dunno.
Still hate benching. I'm still monkeying with my set-up, and taking minimal breaks between sets while the weights are this "light." I've done 145 for 10 reps before, but those 5 felt pretty heavy today. Hope that's not a bad sign.
Thursday, January 26, 2012
UB: Strong Week 2. Deadlift
No warm-up
Standing Calf Raises - 225X16, 265X15, 305X15
Deadlift -
145X5
165X5
195X5
215X5
235X5
Power Shrugs - 275X16, 295X10
Chin-ups - Gym BW 202X10, 4
Cable crunch - Stack + 45lb. PlateX15, Stack+60lb.X15, 18
10 minute brisk walk on treadmill
Forgot to pack shorts or sweats in my gym bag today and had to work-out in my work slacks, lol. Skipped warm-ups to help make sure I didn't rip out the crotch. Ridiculous.
Jumped up a few more plates on the calf raises. Just a few away from the whole stack for whatever it's worth. Pretty confident I'll be there by the end of the cycle.
Felt pretty focused on the DL's today and everything moved pretty smoothly. The first or second rep almost always feels like the best, though. That kind of seems to make sense with the way I read other lifters talking about having to program the Pull somewhat differently from the other lifts. In the future, I may condsider keeping the reps in the 1-3 range for work-sets of this lift. I almost feel like it would be better to do multiple sets of 2-3 at the same weight I might do 1 set of 5 with on lighter days.
Next week my top set will be 255, and while my 5 rep max projects to be 265, 255 is actually the most I've lifted for 5 or more reps (I pulled 255X6 in the middle of my 2nd 531 cycle back in early December). Looking forward to seeing how that feels. Hopefully I'll be feeling focused and fresh like I was this session and everything will move smoothly.
Standing Calf Raises - 225X16, 265X15, 305X15
Deadlift -
145X5
165X5
195X5
215X5
235X5
Power Shrugs - 275X16, 295X10
Chin-ups - Gym BW 202X10, 4
Cable crunch - Stack + 45lb. PlateX15, Stack+60lb.X15, 18
10 minute brisk walk on treadmill
Forgot to pack shorts or sweats in my gym bag today and had to work-out in my work slacks, lol. Skipped warm-ups to help make sure I didn't rip out the crotch. Ridiculous.
Jumped up a few more plates on the calf raises. Just a few away from the whole stack for whatever it's worth. Pretty confident I'll be there by the end of the cycle.
Felt pretty focused on the DL's today and everything moved pretty smoothly. The first or second rep almost always feels like the best, though. That kind of seems to make sense with the way I read other lifters talking about having to program the Pull somewhat differently from the other lifts. In the future, I may condsider keeping the reps in the 1-3 range for work-sets of this lift. I almost feel like it would be better to do multiple sets of 2-3 at the same weight I might do 1 set of 5 with on lighter days.
Next week my top set will be 255, and while my 5 rep max projects to be 265, 255 is actually the most I've lifted for 5 or more reps (I pulled 255X6 in the middle of my 2nd 531 cycle back in early December). Looking forward to seeing how that feels. Hopefully I'll be feeling focused and fresh like I was this session and everything will move smoothly.
Monday, January 23, 2012
UB: Strong Week 2. Press
Defranco Mobility work
Neck Fexion - 25X20X3
Press -
BarX5
55X5
65X5
75X5
85X5
Upright Rows - 85X13, 7
DB Laterals - 30sX10, 6
Hanging Leg Raise - 6, 5, 5, 5, 5
10 minute lope on treadmill
I'm wondering if I should be doing neck extensions instead of flexion. Seems like it would have more carry-over to lifts. I'll think about this.
Similar to last bench session, I only rested between sets long enought to reload the bar, so got a better work-out as a result.
Neck Fexion - 25X20X3
Press -
BarX5
55X5
65X5
75X5
85X5
Upright Rows - 85X13, 7
DB Laterals - 30sX10, 6
Hanging Leg Raise - 6, 5, 5, 5, 5
10 minute lope on treadmill
I'm wondering if I should be doing neck extensions instead of flexion. Seems like it would have more carry-over to lifts. I'll think about this.
Similar to last bench session, I only rested between sets long enought to reload the bar, so got a better work-out as a result.
UB: Strong Week 1. Squat
Defranco Mobility Work
Standing Calf Raises - 195, 225, 265X15
Squat -
135X5
145X5
175X5
185X5
205X5
Front Squats - 115X12, 6
RDL - 115X12, 135X8
Hammer and Tire - 10 minutes. 4 rounds of 20 swings "per arm."
Little bit more on the calf raises. I expect to get up to the full stack by the end of this 6 weeks.
Squats started off feeling wonky, but I started pakcing my neck harder and everything felt better by the end of the sets.
Standing Calf Raises - 195, 225, 265X15
Squat -
135X5
145X5
175X5
185X5
205X5
Front Squats - 115X12, 6
RDL - 115X12, 135X8
Hammer and Tire - 10 minutes. 4 rounds of 20 swings "per arm."
Little bit more on the calf raises. I expect to get up to the full stack by the end of this 6 weeks.
Squats started off feeling wonky, but I started pakcing my neck harder and everything felt better by the end of the sets.
Friday, January 20, 2012
UB: Strong Week 1. Bench
Defranco Shoulder Mobility
Neck Machine - 3X20
Bench -
85X5
95X5
105X5
115X5
135X5
Incline DB Press - 55sX10, 5
Dips - Gym BW198+10lb.X11, 4
10 min. lope on the treadmill
I hate the bench. I keep trying to dial my form in better, but sometimes that seems to make everything feel heavier. Lately I've been focusing first on driving my upper-back into the pad. Then I break the bar out of the rack. Make sure my hands are straight so that the bar is above my wrists. Look at where the bar is "at" on the ceiling to make sure it comes back to that same point every rep. Squeeze hard, pull the bar apart, tuck elbows on the way down. I'm having trouble the last couple of times remembering to flare the elbows while hitting my "target" on the ceiling. Anyway this session sucked as all this shit makes it a pain in the ass. Additionally, I was making sure to get a full touch at the bottom, and then drive that shit up. This made sure the muscles got worked hard with relatively light weight. However, all this shit in combination, plus only enough rest between sets to reload the bar, meant I was mentally and physically pretty taxed afterwards.
Neck Machine - 3X20
Bench -
85X5
95X5
105X5
115X5
135X5
Incline DB Press - 55sX10, 5
Dips - Gym BW198+10lb.X11, 4
10 min. lope on the treadmill
I hate the bench. I keep trying to dial my form in better, but sometimes that seems to make everything feel heavier. Lately I've been focusing first on driving my upper-back into the pad. Then I break the bar out of the rack. Make sure my hands are straight so that the bar is above my wrists. Look at where the bar is "at" on the ceiling to make sure it comes back to that same point every rep. Squeeze hard, pull the bar apart, tuck elbows on the way down. I'm having trouble the last couple of times remembering to flare the elbows while hitting my "target" on the ceiling. Anyway this session sucked as all this shit makes it a pain in the ass. Additionally, I was making sure to get a full touch at the bottom, and then drive that shit up. This made sure the muscles got worked hard with relatively light weight. However, all this shit in combination, plus only enough rest between sets to reload the bar, meant I was mentally and physically pretty taxed afterwards.
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