Monday, May 28, 2012


Wednesday, May 23rd, 2012

My left shoulder is still bothering me.  I cannot touch the bar to my chest.  I will be seeing aphasia on Friday and hopefully he does what my buddy Stef did with some Accu followed by some ART...which really improved things a ton.
Inverted rows(rings) x 30
w DB Bench Press 105's x 16

Followed by some very light bicep and external rotator work.

Thursday, May 24th, 2012
I was not feeling super great today.  It has been humid as hell the last couple days and I don't have air conditioning....I am not sleeping well.  Hopefully the humidity goes down a bit.
**Random Fact: Ottawa has one of the largest temperature ranges in the world. The winters suck going well into the -40s celsius(windchill) and the summers suck going well into the 40s celsius(humidity)....i guess it just makes us tougher.
Front Squat: 145x5, 235x3, 325x2
Back Squat: 415x2, 465x1, 505 x 12
*My quad was feeling a little bit sore.  I was feeling a little tired.  The humidity made me less ambitious.  I wanted to do around 40 reps with 500ish as I usually do doing 8 sets of 5....but i just had no drive to keep stepping up to the bar....  so I opted for higher reps 3 sets of 12.  After set one i felt pretty tight and decided to just do a ton of pistol squats to feel healthy.  I haven't done much unilateral work in a long time so i figured it would both be easier and healthier for me to do once in a while...and why not today when my motivation is low.  As for the first set, I think if I went at it with 16 reps in mind i could have done it....i would like to post a video of me squatting 500 for 20 in just a belt at some point because I think that that would be pretty cool.
Pistol Squats: 5L, 5R, 7L, 7R, 9L, 9R, 11L, 11R, 13L, 13R, 15L, 15R, 17L, 17R, 19L, 19R.  ( TOTAL OF 96 A LEG)

Friday, May 25th, 2012
I went to see Arthur Cuenco today.  He's a physic here in Ottawa and also a friend of my family's.  He did not do any Accu which I am a little disappointed in...but I have to trust he knows what he's doing...he did a ton of ART...obviously in hurt...I did not scream out loud to avoid getting my man card revoked...but i would have liked to.
Shoulder is feeling extremely sore now.
Inverted Rows(rings) x 25
w Paralette Pushups x30 (nice smooth no hard reps)
X 4 Sets

Saturday, May 26th, 2012
Deadlift:  (off 2 mats) 155x3, 245x2, 335x1, 425x1, 515x1, (add belt and off floor) 635x3x4 sets, 425x6x2sets
Row 500m  : 1:27.2
**I find rowing kind of fun.  I like how much it sucks and I hate doing it while I'm doing it....but then it's fun.  I think 1:23 is a good goal.


Monday, May 28th, 2012
Inverted rows(rings) x 30
w DB Bench Press 105's x 16