[niagareven]

Thursday 8/2

A little foam roller and band traction, not much.

Front squats
135 x 5
165 x 5
195 x 5
225 x 5
245 x 5

Close grip
95 x 5
125 x 5
155 x 5
175 x 5
195 x 5
-no spotter again, but I moved up more on the bench and it was a little easier to unrack it so it wasn't bad.

Bent over rows
95 x 5
125 x 5
155 x 5
175 x 5
195 x 5

Mini band piston press downs superset with monster mini band face pulls
40 per hand / 40
30 per hand / 30

It was extremely hot out today. I was sweating so much that when I came in my father asked me how the pool was because he thought I jumped in after working out.

Didn't do the neck rotations because I was too sweaty and uncomfortable to wrap the band around my head.

[DEVILsSON]

good workout. I hear you on being super sweaty after workouts. I look like I come back from the pool after some workouts and it's always around 60-70 F here.

[niagareven]

Thanks. I feel like my lower body strength is finally starting to come back so I'm happy (even though my back still isn't 100%)

I was also thinking, I got my overhead press to where it is (not that it is all that great) without really doing any heavy tricep work. So I think that my overhead press is going to jump up a lot from all of this close grip benching I'm doing now. The 195 was so easy and I think with a spotter I'll be good for 225 x 3-5 within a few weeks which is decent for me because I was never a good bencher.

[Mickey's]

Mini band piston press downs superset with monster mini band face pulls

I dont know what those are, but I like the sound of them.

[niagareven]

For the piston press downs, you attach 2 bands (I used mini bands) to the top of a power rack, kneel down and do tri pressdowns with them, but do them one arm at a time, so it goes like... right-left-right-left, etc. for the desired number of reps. band face pulls are the same thing as doing them on a cable machine, but you just wrap the band (i used a monster mini band) around a pol or the power rack and grab each end and do them like that.


Friday 8/3

Foam roller, band traction

Bike for 15 minutes

Then laid on the floor to use the foam roller on my back again, and ended up falling asleep for like 20 minutes, haha. Then I felt terrible and ended up not dragging the sled.

---------------

Saturday 8/4

Morning - bike for 20 minutes

Like 6 hours later: Didn't really feel like warming up.... Did very little on the foam roller and band traction. Barely any at all actually.

Overhead squats with the axle
20 x 5
70 x 5
100 x 5
120 x 5
140 x 8
-Felt good. I dunno if it's harder with the axle but whatever.
-I dunno if I've mentioned this, but I start this off with a behind the neck press to get them into position.

12" log, clean first rep. Finally got my own.... I don't know if it weighs 90 or 95 but I'll just count it as 90...
90 x 5
140 x 5
160 x 5
190 x 1... missed second. Terrible form. Had very very little leg drive
-Was going to go for 190 again, and try to hit 2 - 3 reps, but my friend convinced me to just do some singles today
200 x 1... even less leg drive. It wasn't hard, but it was a slow lockout
210 x miss... hit my chin on the way up...

Zercher carries with the yoke
270 x 50 feet
450 x 50 feet
550 x 20ish feet
550 x 20ish feet
-video of the second set with 550 - http://www.youtube.com/watch?v=c_HmZuD_vF8

-I was taking VERY long between each set on everything because I had to wait to get the weights off of whatever my friend was doing. But I was also just being lazy and taking a while anyway.

Overall it was a decent workout. The overhead squats with 140 was a PR, and the 2 sets with 550 on zercher carries were PR's. Actually now that Im thinking, the 200 set with the log was a PR as well, so this was a pretty good workout.. haha. I'm just dissapointed because I was hoping to hit 190 for 3 - 5 reps today. I'm hoping that it was just because it is a new log and I'm not used to it or something and I'll do better next time. Then again I am just looking for excuses like always on why I sucked.

[niagareven]

Sun 8/5
Didn't do any recovery/conditioning because I went to warped tour and was out from about 8am till 8pm. All I ate yesterday was an egg sandwich in the morning and mcdonalds when I got home.


Mon 8/6

Foam roller, band traction, stretching

Front squats
115 x 5
165 x 5
195 x 5
225 x 5
255 x 3...so easy
205 x 8

Close grip
125 x 5
145 x 5
165 x 5
185 x 5
205 x 3...also very easy
175 x 8

Kroc rows
65 x warmup
95 x 25 per side

Suspended pushups (no pause today)
1 set of 20
1 set of 17? might have been 18

Clap pull ups
2 sets of 5.... good claps on just about every rep
1 set of 6... was barely getting a clap on each rep.

Good workout. I'm feeling good about my training. Still need to work on my conditioning. I've been slacking on dragging the sled.

[niagareven]

Tues 8/7

Lots of foam roller. Felt really good today

Jump rope
5 sets of 100 jumps

Then attempted the CoC#2 again. Each time I try it I am getting closer. I don't really have any training for grippers. A while ago I bought the trainer and #1, and was able to close the #1 for reps first try so I just said screw it and didn't do anything with them other than every once in a while. Then a maybe 6 months later (give or take a little) I bought a #2 and every so often I just grab it and try to close it. I tried to close it 3 times in each hand today and I am getting pretty close. Then I came inside and took a pic trying again. I got it a bit closer on the first couple attempts, but still pretty close. Maybe I will start training with these seriously one day.

Medley
Forward sled drag (4 plates on sled) x 50 feet
run back
160lbs keg carry x 50 feet
-Did this for 4 sets

Backward sled drag (slow)
2 plates x 200 feet for 2 sets

Here's the pic of my coc2 attempt. These were with no sets or anything, just grab it with one hand and try to close it.

[niagareven]

Thursday 8/9

Warm up yadda yadda

Front squats
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5--almost fell on the second rep.

Close grip
125 x 5
145 x 5
165 x 5
185 x 5
205 x 5 -- easy

Bent over rows
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
-Did I ever mention how much I hate barbell rows and how uncomfortable I am doing them?

Underhand grip lat pulldowns
2 sets of 15

mini band piston press downs / monster mini face pulls
50 per arm / 40


There is a lump on the outside of my left wrist/hand. It's not filled with fluid or anything. It's more like a bone that is sticking out and it hurts a bit. I had it today and I had it tuesday before my workout. Weird thing is a few sets into front squats the lump goes away and doesnt hurt anymore. It's like there is a bone dislocated there and it pops back into place or something. As I'm typing this it is starting to come back up again.

[niagareven]

Someone call me a bitch and tell me I will never stop sucking if I keep skipping my sled pulling days and eating like a fat mother fucker, please.

[Cap'n]

Originally Posted by niagareven

Someone call me a bitch and tell me I will never stop sucking if I keep skipping my sled pulling days and eating like a fat mother fucker, please.

You're a bitch and will NEVER stop sucking if you keep skipping your sled pulling days. Grow some god damn testicles already.

and stop eating like a fat mother fucker