[TheCuttlefish]

Monday

Box Jumps

Oh the quest for a box to jump on is never over... I found a cement outcrop about 50" high that seemed perfect. Unfortunately it was REALLY FUCKING HIGH and oh yeah it was fucking cement. I managed to get my feet on the top but lacked the expirience/form to stand up. After almost biting it on the fucking cement I elected to find a smaller box for my first real attempt.

So I did. 40" however was a bit too low (really 50 was perfect I just was too inexpirienced)

8x3x40"



Step-Ups
The crappy gym was in this week had no squat rack so i was limited by what I could Power Clean. Also hadn't done this lift in a while. There also was no platform to put the bench on so the ROM was a bit lacking. Next Monday the real gym will be open and I can stop my bitching.

3x8x135

MacGuyver Glute Ham Raises
This... I have reservations about natural GHR. They dont seem any better than leg curls. I also had to curl into a little ball to be able to do these. (Did them on the seated calf raise machine)

3x6xBW

Roman Chair Side Bends
Still haven't decided how I want to split my ab workout. Only had 3 minutes left thanks to my epic search for a jump box so I did this. Not particularly helpful.

2x12x45



Meh, lots of fail but I still got a good workout in. Jump training is weird, your legs don't feel sore or heavy like they do after a big squat work out but they are fried on the inside. I tripped like 4 times today walking down stairs.

[TheCuttlefish]

Tuesday

Bench

5x45
5x95
3x135
3x155
3x175
3x190
2x195* BORK My goal was 3x190 but it still annoyed me to miss this. IT felt 100lbs heavier than 190. 4 hours of sleep, my system was probably borked after 1 heavy set.


DB OHP

3x50 (LOL too heavy lets try this again)
5x45 (BZZZT TRY AGAIN)
8x40 There we are... not sure why I thought I could lift 100 for 8 reps. i cant even do that with a BB.
7x40 My left arm refused to work. Not sure why that is but it's worth doing DB work since my arms are so poorly balanced.

Neutral Grip Pull-ups
BWx8
BWx7
BWx6

This is pretty much EXACTLY the success I had LAST time I did pull ups. I'm adding a second row/Pull this week though so hopefully I can break through. I also gained 8-10 pounds since the last time I did pull ups.

Also i was supposed to be supersetting something... forgot about that.

Shrugs
3x12x70 I love looking in the mirror while I do these. I look like a fucking badass and my pecs get fucking swoll.

Hammer Curlz
6x37.5
5x37.5

I need to do better than this. Summer time is coming up!

Plate Pinches
(25 + 2.5)x 15sec
(25 + 2.5)x 25sec
(25 + 10)x 10sec
(25 + 10)x 10sec

Fucking tiny hands and dodecahedral plates. I alternated which plate my thumb was on. First time doing these in a while. I can do better.


More fail? I hit my bench goal so all is adequate. Two things though:

SLEEP MORE

EAT FUCKING FOOD

That is all.

[TheCuttlefish]

Thursday

Squat

5x45
5x135
5x5x175

That settles it. Only Box squats from now on. My decent is fine, I'm perfectly balanced and my core is stable. I just cant stop leading with my hips on the way up. Shitty squats made my already aching back hurt more. I contemplated stopping but...

Lunges

3x8x130

Oh lawd. Weight wasn't hard but my balance was shite. My first two sets were with dumbbells and they impeded my legs enough (plus I was rushing due to woman-like grip strength) so my form was not sound. Still, my back felt better for some reason.

LEG CURLZ
2x10x100?

Going for a swoll hamstring vein. The pump was indescribable.

Also it's the only hammy work I could do with my back. I almost threw up


I came in today with an aching back due to some isometric deadlifts I did yesterday. and lifting made it feel as predicted. I don't think It will stop me if I ice it and stretch it but box jumps really take a toll on it.

[TheCuttlefish]

Monday

Power Cleans

3x135
3x145
3x155
3x165
2x175
2x180
0x185

My back hurt like shit today. Felt better to do power cleans though... which weirded me out.

Step ups (+3 inches)

135x3 Shit 3 inches makes a difference
100 x 8
100 x 6 Grip fail
100 x 8

My form was all over the place on these and I was rushing due to my shite grip.



And scene. Abs and Hammies will have to wait until I normalize relations with my lumbar. It seems to be fine, even better after this workout. As long as I keep good form on my squat day I should get better and not worse.

[TheCuttlefish]

Tuesday

Bench
6x45
6x95
3x135
3x170
5x3x190 Weight wasn't heavy but my head was in the clouds and I knew I wouldn't get the 6th set
2x195 This was REALLY light. I was close to attempting a 3rd rep (hadn't planned to) but decided to go out on a high note as I'd had enough volume without going to failure.

Rack Lockouts

8x175
2x7x175

Gimped to hell. I kept hitting the fat part of the bar on the safety pins which fucked up my riddum.

BORS

8x125
8x115
8x115
8x125

WAVE LOADING??! No just trying to find the perfect weight where I can keep form and do all the reps. It's very important I don't cheat on these.

BICEPZ

2x6x37.5 LIGHT WEIGHT BABY LIGHT WEIGHT




All good. I should be setting new bench marks in the next month as I have regained most all of my lost strength. If I can get 3x200 next week I will do a little dance.

Oh. And I changed all my PRs to ACTUAL PRs rather than made up ones. Most of my PRs were based on 3 rep numbers or assumptions that are PROBABLY true but unproven do to injury. nevertheless, if you didn't lift it, it ain't a PR.

Though I guessed my PC PR at 185 and failed by about 1mm on my 185 attempt after a full workload. So ya know... my numbers were pretty realistic I think.

[TheCuttlefish]

Thursday


IMPORTANT PLOT POINT: My preworkout orange was all bitter and nasty. Couldn't eat it.

Squat
5x45
5x95
5x135
4x5x180 The Weight was light and then suddenly it wasn't. My form seemed good and then not so much.
3x180 My back was too sad to finish.

THEN A REVELATION. I suddenly realized why my squats were so wrong. I had been Olympic squatting with a PL set up. No wonder every time I tried to recruit my glutes my lift just stalled. No wonder my quads were so sore despite having my weight on my heels. I was almost squatting straight down. Though I felt like i was sitting back, my shoulders weren't coming forward at all. I would read the "squat form check list thread and think, 'lead with my head/shoulders? but the bar will just fall off my back if I straighten up any more!' I'm psyched now. I'm gonna squat like 30lbs more next week. I'm also gonna add a lighter squat workout on Monday since I'm not deadlifting.


Lunges

3x8x135 Much better control than the past weeks.

leg Curlz

1.5x100? **YEEOW**

Worst Calf cramp EVER. Never felt one quite like this. God damned orange...



Despite shite form my back doesn't seem worse for wear. I pray I feel good next Thurday. I have big plans.[/quote]

[ghostwipe]

Yeah, I hear ya. I ditched deads and added a second squat day too, since my dead PR is more than 100 pounds better than my squat.

[TheCuttlefish]

Friday


SOHP
5x45
5x75
3x100
3x120
3x125

Last set was balls tough but it's safe to say i can best my old max by at least 5 pounds.

Pullups

5x5x192

I only weighed 172 today wtf is that shit? I know my diet is shit and I'm not gaining any weight because of it but I don't have the time or money to fix it until the middle of April.



Finally got in my .5 workout. I don't have a lot of time (bout 40 minutes) but I need an extra pull and an extra press every week.

[TheCuttlefish]

Monday


Box Jumps 45"
1x3
1xOH SHIT BL:ARGJSDFJNSD:F?NSDKFDS
1x FUCKINGISNDNSDKN COCK DAMN UFKCMNKJS SHIT

Ok... the height was perfect I just misjudged my distance from my "box" and when i say box I mean concrete wall in the parking lot of the gym. After smashing my shin pretty damn hard into the wall I tried one more time but the stabbing pain in my leg made for a foregone conclusion.

Worst part was cut up my hand on the second attempt which meant I couldn't do Power Cleans as an alternative. If I decide that this stupidity is something I want to pursue I need to wear some protective gear.


Squat

5x45
5x95
5x135
3x165
2x185

Just some form work + putting 185 on my back in preparation for my 5x5 on Thursday.

Bulgarian Split Squats

3x8x80lbs I'm not sure if I need to step further out from the bench or add more weight. I'm leaning towards the former.

45deg Hypers

3x10x25

Still hate these. If my back feels fine after squats this week I will get some SLDL in.



After I bashed the ever loving shit out of my leg I lost the will to do anything. Luckily I managed to shape my shit up and finish my workout.

BTW I actually finished the BJ where I hurt myself, it's just that only my toes were on the wall and I slipped.

[theNuge]

Originally Posted by TheCuttlefish

1xOH SHIT BL:ARGJSDFJNSD:F?NSDKFDS
1x FUCKINGISNDNSDKN COCK DAMN UFKCMNKJS SHIT

LOL!

Regardless of the exercise I think we've all had reps like that. I know I have...