Monday, August 20, 2012

T-LOG: MONaug13-SATaug18

Monday, August 13th, 2012
Bench Press: 135x7, 185x7, 225x7, 275x5, 315x5, 365x5x5, 315x10x2, 250x20x2

Bi and Tri work.

Tuesday, August 14th, 2012

Front Squats: 145x5. 235x3. 325x2
BackSquats: 415x2, 465x1, 505x1, 570x1, (add belt) 615x1, 655 x 3 x 4 sets

**I hate 655 for triples.  When I injured my rec fem two summers ago it was on this exact workout..so needless to say, with that in the back of my mind...i didn't want to fuck up today.  I hurt my rec fem when I failed a lift and instead of leaning forward and placing the weight on the safety pins I sat straight down and it loaded my hips too hard..
Willie was at the gym so I had a spot...this took away the worry of that happening.  The sets were not easy.  At no point did I ever feel like I would lose a rep but only a couple of them flew up the way I'd had hoped for all of them to have.  After 4 sets I wasn't sure if I should go for a 5th set or not...my spotter was leaving...that made up my mind for me.  

Wednesday, August 15th, 2012
Bench Press: 135x7, 185x7, 225x7, 275x5, 315x5, 315+chains x 6 x 6, 225+chains x 15 x 3

Bi and Tri work.

Thursday, August 16th, 2012
Conventional Deadlifts: 155x4, 245x3, 335x2, 425x2, 515x2, 605x1, 675x1, 720x-, 605+60lbs chains x 3 x 6 sets
GHD sit ups: 3 sets of 20
Inverted Ring Shrugs 2 sets of 100
Ring Pull ups: 3 x 20 reps
**I simply had no gas in the tank today.  No fire on the pull.  So i backed off to 80% and threw some chains on.  This was good practice for me.  My stroke in this round back DL style is getting inconsistent and doing lighter weights is good practice for me.  I may keep next week in the 80% plus chains realm as well to work on the start position.  My hips are sinking too low and I'm not maximizing my leverages...I simply have got to build confidence off the floor...

Friday, August17th, 2012
Bench Press(with 40lbs chains): 135x7, 185x7, 225x7, 275x5, 315x5, 365x3x6 sets, 315x8x3, 225x18x2

Bi and Tri Work.

Saturday, August 18th, 2012
I went to see Expendibles 2 last night.  Fucking awesome movie for anyone who's grown up watching ANY badass action movie from my generation...literally has every single dude in it.  Ridiculous, but entertaining.  I was in a rush to see the movie so I didn't get a full meal in me...and I did what unprepared(prepared to fail) people do...I bought shit food.  2 double burgers from burger king at the movie theatre.  Fast forward to 4am...me crouching over the toilet dry heaving just fucking wishing that something would come the fuck out...and then sitting on the throne...wishing that something would come the fuck out...  cold sweats, pale, feeling like I'm going to faint... fuck...sounds like a major case of pusseidos...long story short...a few pounds lighter and a ton of sweating.....i spent the night sleeping curled up on the floor half in the washroom half in the stairway of my home.....
I woke up around 930 feeling somewhat normal...extremely dehydrated weighing in at 220.5....mixed up a ton of gatorade, drank as much of it as I could...and went back to sleep...  2pm....back and abs achy from hyper contracting all night..but the cold sweats are gone and the stomach pains are nil.... WWKKD??  (What Would Kirk Karwoski Do??)  He would go squat.  
***On deadlift day 'WWKKD'...the KK wouldn't be Capt Kirk, but obvi Konstantin Konstantinovs.

Front Squats: 145x5. 235x3. 325x2

BackSquats: 415x2, 465x1, 505x1, 555x1, 595x1, 645x1, 685 x 1 x 5 sets
Ring Pull ups: 3 sets fo 20
Ab roller: 2 sets of 20
**I'm fucking glad I manned up and went to squat.  Sweet session.  Hatebreed and Heavyweights...killed.

Monday, August 13, 2012

T-LOG: WEDaug8-SATaug11

Wednesday, August 8th, 2012
Bench Press: 135x6, 185x6, 225x6, 275x6, 315x4, 345x4, 365x4x6sets, 250x20x2  **PLENTY OF STRETCHING AND REAR DELT WORK IN BETWEEN SETS

Biceps and Tricep work...curls n shit and triceps extensions...the bb type of shit that I am simply too ashamed to write down.  But hopefully strengthening the biceps will help with the shoulder issue.



Thursday, August 9th, 2012

Conventional Deadlift: (off 2 mats) 155x4, 245x3, 335x2, 425x1, 515x1, 605x1, (add belt, off floor) 655x1, 700 x 1 x 3 sets, 515x8x2 sets   ***My deads were fucking rough today.  I was hoping for at least 5 singles today and instead the 3rd set was a nightmare.  I can feel my technique slipping away.  I am constantly trying to drive with my legs too much rather than trusting in my posterior chain.  That is...my ass is getting too fucking low in the start position and I don't notice it until I do my rep work with 515 at the end.  So I think I need to add more reps in my warm up and I need to really focus on getting my hips higher.  I think if I weren't training alone this might have been caught early...but today...man...technique is king...and I got rework.
A LITTLE DEADLIFT MOTIVATION...My buddy Dan Green whom I will be competing against at Clash for Cash.


GHD sit ups: 3 sets of 15

Inverted Ring Shrugs x 150



Friday, August 10th, 2012

For the first time in a long time I have a training partner today.  Willie is crossfitting and Kade has been working a lot lately and training on his own schedule.  Kade's off work today...I get a spotter... So I thought I would try seeing how I do with some actual weight in the BP.
Bench Press: 135x7, 185x7, 225x7, 275x4, 315x3, 345x3, 365x3, 385x2, 405x1, 425x1, 385x2x5 sets, 315x10x2, 250x18x2
**The 425 single was rough.  Usually I am very strong off the chest and have trouble with the lockouts but, with the shoulder injury, I am very slow bringing the bar down and not very explosive...weakness at bottom...weakness at top=weaker bench than my already weak bench.  I will be lucky if I can get my usual opener of 440 @ clash for cash in a few weeks.


Saturday, August 11th, 2012

Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, (add belt) 595x1, 640x1, 670 x 1 x 8 sets  **Only about 2 or 3 of these reps felt smooth.  None of them felt like I wouldn't stand up...I was really sinking them low, but I didn't dominate this weight as much as I would have liked...the command on the weight wasn't there.  We'll see how my triples at 655 go on Tuesday, 720 singles in the DL on Thursday, and 685 singles on Saturday go.

GHD sit ups: 3 sets of 20

Wednesday, August 8, 2012

T-LOG:WEDaug1-TUESaug7

Wednesday, August 1st, 2012
Bench Press: 135x6, 185x6, 225x6, 275x6, 315x6, 330x6x6, 225x20x2
(Before each set: rear felt raises and pec stretching)

Alt Bicep curls 50's x 40
w Single arm triceps pull down machine x 20 repsX 3 Rounds


Thursday, August 2nd, 2012

Conventional DL: (off 2 mats)155x3, 245x2, 335x1, 425x1, 515x1, 605x1, (off floor, add belt) 680 x 1 x 7 sets, 515x8
***WTF....these were very rough today.  Only one of them felt smooth and the rest felt very rough off of the floor.  Perhaps Tuesday's squats tired out the quads a little too much...or perhaps I'm a pussy who needs to man up....

Friday, August 3rd, 2012

Bench Press: 135x8, 185x8, 225x8, 275x8, 315x5, 350 x 5 x 5,  250 x 20 x 2
(Before each set: rear felt raises and pec stretching)

Alt Bicep curls 50's x 40
w Single arm triceps pull down machine x 20 reps
X 3 Rounds


Saturday, August 4th, 2012

Front Squat: 145x5, 235x3. 325x2
Back Squat: 415x2, 465x1, 505x1, 570x1, (add belt) 615x1, 655 x 1 x 8
**These weren't feeling too bad.  This is an odd weight for singles for me right now.  It's a weight that I know I cannot fail at....and to train with it is not good for me....it's very heavy, but I found myself not giving this weight enough respect...I was going too deep, my pelvis was rotating under me a lot today...this is rare for me and I'm glad I at least have the awareness to feel it.  I probably could have done 10-12 sets but I didn't want to risk injury and from here on out I have to let the intensity dictate(through technique) my tonnage...so since my squat wasn't feeling grooved today...i stopped at a number of sets that I could walk away from not feeling like puss.

Monday, August 6th, 2012



Bench Press: 135x6, 185x6, 225x6, 275x6, 315x6, 340x6x6, 250x20x2
(Before each set: rear felt raises and pec stretching)

Alt Bicep curls 50's x 40
w Single arm triceps pull down machine x 20 reps
X 3 Rounds


Tuesday, August 7th, 2012



Front Squat: 145x5, 235x3. 325x2
Back Squat: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 640 x 3 x 4 sets
***My squat was feeling a little bit off today.  I think I went into it expecting it to be an easy workout for some reason.  A little bit of extra curricular activities with the gf prior to training probably didn't help too much either...I usually try to avoid this before training...and for a reason.  No excuses.  I never felt as though I would fail a set or rep but they just weren't as smooth as I feel they should have been.  Set 4 was my best set and the only full set that felt grooved.  I contemplated doing 1 or 2 more sets but remembered that last week I did an extra couple of sets on Tuesday and then on Thursday,my deadlifts were rough....So I am trying to be a little bit smarter...12 reps at 90% is enough...and on Thursday I am going to pull 700 for multiple singles....hopefully 4 plus singles, we'll see.



*Looking forward to RAW 504 Clash For Cash I am not feeling as optimistic about the bench press...Usually around this time I would be working heavy singles with 420-450 or working on sets of 4-6 with 385-410lbs....I am NOWHERE NEAR THIS....I think I will be lucky if I can hit a 440 BP....So now when I think about trying to total 2000 lbs...that 440 bench really puts a damper on my parade.... i'll need a 760 squat and an 800 pull.......eeeeesh.


Take a look at ILYA......from Michael Jordan to Lebron James, Gretzky to Crosby....ILYA to PYRROS....


Wednesday, August 1, 2012

T-LOG: MONjuly30-TUESjuly31

Monday, July 30th, 2012
Bench Press: 135x8, 185x8, 225x8, 275x8, 315x8x8sets (Prior to every set, 25 rear delt raises followed by 30 seconds stretching the chest out.   **every 7th and 8th rep felt sore on the shoulder but the pain didn't last.  We'll see how it feels at the end of the week.


Alt Bicep curls 50's x 40
w Single arm triceps pull down machine x 20 reps
X 3 Rounds


Tuesday, July 31st, 2012
If only more mothers were like this.
Front Squats: 145x5, 235x3, 325x2
BackSquats: 415x2, 465x1, 505x1, 555x1, 595x1, (add belt) 625 x 3 x 6 sets
**Everything was feeling a little bit off today.  My lower back was tight from kettle bell stuff over the weekend and my hip flexors were feeling very tight at the bottom of my squat.  This scares me because it's the same feeling I had when I ran into a bunch of rec fem issues only less amplified.  So I know that I need to start foam rolling a little bit more and also to stretch my hip flexors a little bit more frequently and aggressively.
The squats themselves moved very nicely.  All sets felt pretty smooth and easy.  A couple reps here and there were a little forward and into my back but no real problems.  I feel as though 8-10 sets would have been possible but my shoulder was taking a beating...my lower back was feeling tight....and i was just getting sick of hearing myself making excuses...lol.....in all seriousness, I would normally have done the 8-10 sets but my quad wasn't feeling perfect and I am trying to be a little bit smarter this time around....less greedy in the volume at higher intensities....i did 4 sets at 620 in the last squat cycle so anything over 4 sets was a positive....  Thursday, I'm pulling 680 for multiple singles(hopefully 7-8) and Saturday I squat 655 for multiple singles(hopefully 8-10)......