Squat day week 3 august 30th

bar x5. wicked tight.
bar x5. doing the advice adam driggers was saying in his video, and really focusing on the bar being tight. I think it is helping me stay more upright as well.
95x5
135x5
165x3
195x2
245x5
275x3
305x2

one leg extension
70x15  4 sets.
leg extension 160x15 + 100x10

two leg curl
150x15  4 sets.

leg press
380x6  5 sets.
220x25 1 set

lying cable knee raises
110x15  4 sets.

planks
1 minute x 2.

I SUCK AT PLANKS!
right knee, hip, thigh pain still there. but happy with the 2 reps of 305

Bench day PR'S HOLMES! week 3 August 29th 2013

barx20 wide grip
barx20 move grip in a bit
95x5 regular grip
115x5
142x3
175x5
200x3
225x6  gotta be a PR. ALL DAMN DAY! almost lost it at the top but I stuck in there and got it. felt the bicep jumpin and freaking out.

Close grip incline
warmups
150x8 3 sets.
db incline bench
40x20 + spoon pressx5    2 sets

pendlay rows
160x10   4 sets.

face pull standing
100x25  4 sets.   i kind of dug these, more tension on the upper back, good work

biceps 20lb DB
hammer curl, inner hammer curl, hammer curl, inner hammer curl.  each x25
super amped about today's training. For sure a REP PR. I think the all time PR is going to get broken soon. yeuhh!!! no complaints.  face pulls felt great standing.

Deads week 3

all kinds of stretching before, not as extensive as the week before, probably should of done more, but back was not hurting nearly as bad so that is good.

135x5 sumo
180x5 conv
225x3 sumo
270x2 conv
340x5 sumo - manshit
385?x3 conv
430x4 sumo. OK Meet PR - 465. Gym PR - 455?  and those two were with belts, SO im going to go on record here and say, with a belt the likeliness of a new PR being set, is pretty damn possible.

Back extensions/raises.
25lb plate behind head x 15. drop weight and do bodyweight x15.   4 sets. 1 minute rest.
this made my back feel amazing. my lower back and hammies all felt super warm, possibly the blood rushing through there? either way, felt good, back felt strong, didn't really ache the rest of the workout. so it was great. glad i did this.

overhand hold
275x10seconds.  2 sets.  first set 10, second set about 8-9 seconds. repeat this weight.

pull down abs
145x10  4 sets. i minute rest.
slow set 95x15.

laying leg raises
10lb plate x 15   4 sets. 1 minute rest.



wow OK. after watching that video. I let bar roll way far away from me, so I think I need to either start with some space and roll it into my shins, or just jam it in there from the start.

I had planned to do deficit pulls. but that was not happening with the back after the no belt no nothing deads, which is OK. this was some max effort lifting going on. the back is wicked sore. and those are accessory movements.

tried to do some dimmel deads like last week, but not in the cards. I could of "struggled" through it, but I feel that I strained the weak back enough already, so its OK. I am really happy with the lifting today.


Great training day. I felt good and acomplished.


Lift smarter.

military day week 3

bar behind head x20
infront x20

65x5 close
75x5 regular
95x3 close
115x5 regular
135x3 close
150x5 regular

pull up 10lbx4

tricep rope pressdown
150x10  4 sets.
BICEP SCREAMING
blast set 100x25 pressdown
70x25 overhead

pull up 10lbx4

lat pulldown
205x10  4 sets.
palms facing in 100x25

pull up 10lbx4

front delt plate front raise
35lbx25  4 sets

pull up 10lbx4

bicep curl
35lb bar x25  4sets.

pull up 10lbx4

bicep was screaming. aching as usual. probably from flexing it this weekend? weird. anyways. some lacrosse ball therapy and I was good.  no more wide grip pull ups unless palms facing in.

Squat week 2

barx5
barx5
95x3
135x5
160x3
195x3
230x3
260x3
295x3.

more squats
170x10 2 sets. hip hurting and knees feeling krazy as well
165x10. fuck this, im taking er easy.

one leg extension
60x15  4 sets

leg press
220x25 4 sets.  2 each, wide and close stance

laying cable knee raises
110x15 4 sets.



HOLY SHIT. first of all, this felt heavy as all hell. I felt like i was getting folded in half which is pretty pathetic, because I can deadlift 465 atleast. also. holy hell, this is the second week that my knee's especially right side, and thighs up near the hip, and hip crease have hurt like all hell. last week I worked thru it. but I decided to only do 3 sets of my 5 this week because it hurt so damn much. obviously something was wrong, and I already got the mandatory squats done so i guess its cool. hopefully this is due to lack of lower ab strength because I have been neglecting it, and after I did the abs my hips and legs felt good, but man is it annoying. I hate being intimidated by squats. that is why I am doing the 5 sets of 10, but this pain is non productive. makes my knee and thigh ache and just feel weird. I'll push thru it for the main movement, but I need to figure out whats wrong.

bench week 2

bar x 20 wide grip. felt like doo doo
barx20 normal grip
95x5
115x5
135x5
165x3
190x3
215x7  happy with this, and form felt good

pause close grip incline
barx10 wide grip
95x5or6 moved grip in a little
135x3 close grip
150x8  x 3 sets.  was doing goofy hip shit trying to get it up on the last rep of 2nd and 3rd set so going to stay on this for a while.

DB high rep incline
40x20+5 spoon presses.  2 sets. had to rest for a second on last 3 spoon presses. stay on this for a while.

explosive pendlay rows
160x10  4 sets.

face pull
105x25 4 sets.  beatin me.

cable bb curl
35x25.  4 sets.

benching felt great. as usual feels like crap at first but as weight gets heavier I feel better. pretty happy with the 215 x7. really want 315.  still a bit off. but I think 275 is doable soon. slow steady progress.

oh yea. due to bicep nonsense or who knows whatelse, I was not doing DB's for a while. but I know they are good to do, and they help with the stability muscles. so that is why I am doing them pretty light and high rep. same with the bicep work

Deadlift week 2

info on back injury in notes

mad stretching. empty bar good mornings. banded good mornings. stiff leg deads.

135x5 sumo
175x5 conv
225x3 sumo
265x3 conv
315x3 sumo. good looks fast on video felt decently quick
360x3 conv should probably lean back more.
405x3. sumo - not pushing it this week because of back, but its still bullshit because this should feel light. it fucking didnt.

deficit pulls no more pauses.
270x3.  6 sets.
need to get deep i can be more explosive, if not, its just a big frustrating pain.

dimmel deads
185x15   4 sets. EXPLODE

overhand hold
2sets  275x10 seconds

decline sit ups? incline situps? the bench is tilted
8ish lb ball, 4 sets 10.

pulldown abs
145x10  4 sets. felt this in the lower back.tailbone for sure


ok. so a video i saw from elliot hules, basically was telling me a pretty likely reason for why I was having pain. niglect of ab training especially the lower abs which makes sense because for atleast 2 cycles now I have barely if ever done any lower abdominal exercises. I always do my pull down abs tho. so I need to start doing that. i have also spent the past week doing a ton of stretching, lacrosse ball therapy, and foam rolling. back is definitely still sending signals of being hurt that is why I am not doing any more than the required reps, but I am very frustrated with my performances on the deadlift. granted, last week was all fucked up. this week my back is a little hurt so that is understandable, but the weights feel WAY HEAVIER than when i was lifting at the other gym, so maybe this is due to the fact that it is a stiffer bar, and has less flex, but i dont know. either way it will challenge me more and only make my deadlift better, just frustrating when you did 425x5 3 weeks ago and it felt faster than the 405x3 that felt like 10000 off the floor.

Military week 2

bar behind head x20
bar infront of head x20

65x5
75x5
95x5
110x3
125x3
140x6

pullups body weight max 9 1/2 angled out bars

tricep pressdown with rope
60x10
80x8
110x5
130x3
145x10 4 sets.
95x25
70x25 overhead

pull up wide grip 6 reps

lat pulldown
warm ups
200x10 4 sets. with straps

pull up palms facing 6 reps

bent over rear delt work
15x25  4 sets.

pull up angle bar 7ish reps.

bicep hammer curl
20x25 4 sets.

felt WAY better this week. last week was freaking weird. 140 felt heavy but thats whatever. back felt good after doing warmups goodmorning with just the bar. all in all. great training day. strained and worked hard, but I was not super tanked. so im happy with this. I dont care if I am tanked from working hard. I do have a problem with being exhausted off some bullshit that should not make me feel like I rucked 20 miles



 

Squat week 1

deep squat stretches. knee stretchs from Elitefts video

barx10.
barx5
95x5
135x5
162x5
195x5
210x5
240x5
275x5 -  felt good.

more squats
170x10   5 sets.   super beat, lot of pressure on outside of legs and outside of knees. leg press will cure it tho

no front squat because of back.

leg extension
170x8  3 sets.

leg press
210x25  4 sets

bench week 1

barx20
barx20
65x10
95x5
115x5
140x5
155x5
177x5
200x7 - felt heavy but saw the video and I was moving it decently quick which is nice to know. like i said on deadlift day, just weird week so not going krazy.

pause close grip inclines
150x8
150x8
150x8

DB high rep incline
35lbx20, 5 spoon presses
35lbx20, 5 spoon presses

pendlay rows
warm ups
155x10  4 sets.

face pull
105x25  4 sets.

bicep sled rehab/front raise/hip pull thru

deadlift week 1

well this a frustrating day and week. power on post shut down 2 minutes into my warm up. so i had to go and lift Wednesday.

i was frustrated about not being able to lift so i didnt stretch AT ALL, and started going at it. now it could have been form, or a general tightness of the back. but either way. I went and screwed my back up. my erectors I guess. i've been massaging it with a lacrosse ball and stretching but man does it suck. need to stretch more. anyways. you live and learn. glad its not anything too krazy. (i hope, but highly doubt it, cuz i exaggerate)

135x5
180x5 conv
225x5 sumo
270x5 conv
295x5 sumo
340x5 conv
385x8 sumo - holy hell my back. could of been bad breathing and bracing.

deficit pulls 3 second pause under knee. supposed to do 6 sets. not feeling it. back is LOCKED UP
 270x3
270x3
270x3
270x3

overhand hold 270x10 seconds  2 sets.

just bar, good morning, back super locked up.

back extensions 20+ reps, no weight.

straight leg kettle bell deads 30lbx25 2 sets

pull down abs 100x25.  4 sets.

385 felt WICKED HEAVY. like heavier than the other day when I pulled 425x5. so weird shitty day and week.

military week 1

bar behind head 20x
infront 20x
65x5 close grip
75x5 reg
95x5 close
100x5 reg
115x5 close
135x11 reg

pull up 10lbx3

rope tricep pressdown
140x10  4 sets  1 minute rests
90x25  2 sets

pull up 10lb x3

lat pull down with straps
195x110 4 sets.

pull up 10lb x3

shoulder side raises palms down 2x, thumbs up 2x
15x25  4 sets

pull up 10lb x3

bb bicep curl empty squiggly bar
35x25  4 sets.

pull up 10lb x3

Squat day week 4

barx10 2 sets
95x5
135x5
160x5
195x5

more squats
140x10 5 sets.

front squat
140x8 3 sets

pushed empty prowler there and back 2 sets.
 these freaking fake prowlers on the rubber flooring they have drive me nuts. I know im not that strong, but when that shit is bouncing allover the place and binding and getting hung up on the rubber it pisses me off soo much I can only push it empty.
worked the hell out of my legs in just those two trips.

leg press
200x25 4 sets. make knees feel oh so happy. fo real gangsta!
i switch between wide stance and close stance each set.



squats went great. felt good. I did what this video of adam driggers says to do, except I honestly think I have my hands wider than before, but I think I am keeping my back alot tighter. granted the weight was alot lighter, but doing those 140x10 for 5 sets. the weight felt almost non exhistant. so I will try it next week as well.

bench week 4

bar x 20.
95x5
115x5
140x5

close grip bench
135x10 all paused.

high rep 115x15-20

pendlay rows
135x10 4 sets. pause and hold at top pull with elbows

face pull

90x20 4 sets

bicep sled pulls 3 laps.  x 2

front should raise sled pull 3 laps x2

partials are dumb for me right now. make my joints feel like shit. from now on, high rep incline DB work. i need to get back into using DB's but light weight get those stability muscles working.

Deads week 4

178x5 sumo
225x5 conv
270x5 sumo

deficit pulls 245 no pause. 3 reps. 6 sets

overhand hold
245x10  2 sets

good morning
145x15  3 sets

GHR no weight 15 reps 3 sets

pulldown abs
120x10 4 sets

Military week 4

bar behind head x10, infront x10   2 sets

60x5
75x5
90x5
behind head bar x20

tricep pressdown.
40x15
70x10
100x20
100x20
90x25
90x25
70x40

Lat pulldown
110x25  4 sets

front delt plate raises
25x25 4 sets.

bicep reverse curl 30x25
regular 30x25
reverse 30x25
regular 30x25

20lb bar  100 rep switching up the grips when exhausted.

GRIP DAY SUCKA!

got told near the end of my workout no chalk. so i was pretty bummed. but still a good time

1 hand deads

95x3
115x2
135x2
145x1
155x1
160x1
175x1 only left hand

dual 3 inch pipes lift
worked up to 65lb 1RM

1 hand plate pinch max
25's

sledge flips??

wrist curls and reverse

Squat week 3

wall squats.

squats
barx10
130x5
160x5
190x3
240x5
270x3
305x3. - decently happy with this

more squaaaats
175x10 5 sets.


front squat - F***ing hate doing these.
165x8 3 sets

leg press
210x25  4 sets.

doing the high rep leg presses help at the end helps my knees not feel like doo doo.

im glad the weight although feeling heavy, im less intimidated by it because i am squatting so many more times each workout now.

aint no thang but a chicken wang

BENCH week 3

bench
bar x 20
90x5
115x5
140x3
175x5
195x3
220x6 - happy but wish i had a spotter. maybe had 7 in me

close grip bench all paused
145x8 3 sets.

did stupid partials. im just going to switch this to light weight db inclines. get those stability muscles going.

the awesome pendlay rows
155x10 4 sets

face pull
105x25   4 sets

bicep bb curls
30x25 4 sets.

biceps are hurting less. still getting some aches here and there. but shit when you bench a million pounds, shits gunna hurt. thug life

Deadlift week 3

Pulls
178x5 conv
225x5 sumo
267x? Conv
335x5 sumo
380x3 conv
425x5 sumo

Deficit pulls wit 3 second pause under knee
260x3  6 sets. off of 25 lb bumpers

overhand hold 2 sets 15seconds 260lb

good morning
170x15 3 sets

GHR
15lb behind headx15 3 sets.

pull down abs
145x10 4 sets

felt great that day. eating something decent before the workouts is helping plus making sure i drink a gallon of water.

really happy with the 425x5. not sure what my newest 1RM would be. but seeing as my last PR was 465 i think its fair to say that that will be broken soon.

anxiety

I'm going to use this blog for whatever I want. Its Mine. And  no one reads it anyways so I'm going to vent here and hopefully this will help me through my troubled times.

Situation: separation from the army. Well its finally time. I've been talking shit and praying for this moment. Well here it is. Finally getting this MEB. I WILL be out in late october/ early November. I am not doing what most people do though. Most people go back home or go where they know someone. Nope. I'm moving to Austin TX. never been there, buy I've heard great things and I don't feel like going back to sj. I have no debt, and the GI Bill Benefits, so why not explore. I want to experience new things. Who wouldnt you want to live near the Beach? I know I do, but I need to explore new options and places.
So now that this process is starting I am starting to get my anxiety attacks and all that fun stuff. You know the bitch-ass-ness in you telling you to quit, off yourself, go back home. Something like that. But Im not sure what scares me more, trying and failing, or never trying. Now I'm not a huge daredevil or anything special like that but I have goals that I think are attainable. They have been done by other men. So I don't see any reason why I can't succeed. I got enough money to live income free for at least 8 months. Not that I will but just saying.

The goals I have In life are not that krazy.  Gain financial freedom before 35. That means - I work for myself if I choose to work for someone else that will be another story. However, I want to earn more than enough steadily that I do not have to answer to anyone or fear not receiving income from a company. I will achieve this through real estate investing. It seems like a great way to gain financial freedom.

I will squat 700. Bench 600 and dead lift 700. Then I will increase the goals.

I have many more but I think this will be plenty to focus on these while going to school.

From now on when I get scared I am going to tell myself that I can be a success. When I was in Korea working 8am to 8pm then coming home lifting for 1-2 hours and then doing 2 hours of school. And maintained a 4.0 while taking two classes. Everyone was sleeping and partying. I would spend 8 hours in the library on my weekends after working those scheduals, then reward myself with going out for maybe a movie. I enjoyed that struggle and the rewards and was proud of myself. If I can do that. I can easily succeed In the outside world.

 I think re-telling myself this will help me through my anxiety and fear of the unknown.

also not trying to accomplish everything in a day and slowly knocking away at it seems to help a lot.