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.
