[SinCollector]

Originally Posted by TheCuttlefish

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

DUDE! That's one of the funniest sentences I've ever read on Sherdog.

[theNuge]

Originally Posted by SinCollector

DUDE! That's one of the funniest sentences I've ever read on Sherdog.

Get your mind out of the gutter...

[TheCuttlefish]

Originally Posted by SinCollector

DUDE! That's one of the funniest sentences I've ever read on Sherdog.

I got some of DW's personal training.



Tuesday


Bench
5x45
5x95
3x135
3x155
3x170
3x185
3x195
2x200

K. 195 was my goal but I thought I could get 200. I probably could have if it weren't for my fucked up grip. My hand is so cut up I almost dropped the bar on my set of 195. Oh well. Ne need to move any faster than scheduled I guess. I'll put it up in 2 weeks.

Rack Lockouts
3x8x180

Pins set a touch higher today, probably where they should have been last week.

BORS

5x140
5x140
5x135
5x140
5x135

135 was easy. 140 I couldn't finish the last rep. So.... I did this.

Straight Armed Back Flyes

3x12x17.5

Uh... lets move on

HAMMER CURLZ
3x6x37.5

ADDED ANOTHER SET TO BRING OUT THE VEIN BOOM BOOM




I'm pretty severely mangling the upper body portion of the WSSB. It made sense to mangle it when i was training (and I should start again in 2 weeks in shah allah) but its a little silly and unfocused the way I'm doing it now.

[SinCollector]

Originally Posted by theNuge

Get your mind out of the gutter...

Uhh...Hello, and welcome to the essenpee.

[TheCuttlefish]

Thursday


Squat
5x45
5x95
5x135
3x165
5x5x185

Better form than last week. Still some issues but I'm improving weight and form every week.

Lunges

3x8x140

Not sure how long I can keep adding 5lbs a week. This shit is tiring. 16 reps with anything on your back sucks the life out of you.

Rack Pulls

1x135 Easy, let's add some weight!
1x315 Oh snap.
1x315
(1,1,1)x315
6x225

So I've learned that doing anything involving heavy weight after unilateral work is a shite idea. Still, it was my first DL variation since coming back and it felt great. No pain.



My best lower body workout so far. I wonder how long I can shove weight onto my squat like I am. I'd like to get up to 215 before slowing down but we'll see. I have to borrow a camera to do a video project for school next week so I will take some videos of my squat and cleans

Friday


S?OHP
5x45
5x85
5x110
4x5x115

yeah... not as strict as i would like. I need to focus on not having a lordic spine. I almost broke my back on rep when I lost core tightness. I also may have been using my calves on some hard reps but I wasn't paying attention. Point being I ought to pay attention to my form. Still was good work.

Neutral Grip Pull Ups

1x8x175
1x7 I'm noticing a pattern here but I weigh 3 pounds more so it's fine to not make any rep progress.
1x3....4...fiv...nope. I don't know what happened here. The grip was slipping on the pull up rack and I think that burnt out my biceps really fast. Annoying really.

And I only count bar to chest as a rep so take that "guy who got on the rack after me and did 10 3/4 pull ups" I'm still better than you. Way better.

[TheCuttlefish]

Monday


Power Cleans
Warm up
8x2x165

Form was better as I went along. i probably will regret doing so much volume the day before a volume BP workout.

Elevated Bulgarian Split Squats (+2.5 inches)

3x8x80

These make me fucking hurl every time and this is no exception.

Leg Curls

2x10x100?

Another week, another workout where i am too chicken shit to SLDL. Thursday I will do it.



I wanted to do some light squat but there were about 15 guys in a big group using the squat racks (at least 2 of them could actually squat) and I was hungry in a terrible way.

QUESTION: For anyone that does Bulgarians, all the videos I see have the back foot flat on the bench. I find it much easier to balance with my foot on it's side. Am I just being a pussy or does it take some getting used to?

And I'm having deja vu whilst writing this.

My diet is better. It's still more expensive than I like (about 7.50 a day for 4000 calories)

[Merrill]

I don't think it matters so much whether you keep your foot flat or not. I had trouble getting used to keeping balance on the bulgarian split squats but I got better with time. However, the deeper you get with ROM, the more I think your foot will flatten out anyway.

[TheCuttlefish]

Tuesday


Welcome to fail town population 1.

Bench
5x45
5x95
3x135
3x175
3x3x195
2x195 SO CLOTHES
1x200 YOUR CNS ASPLODE

Terrible.

Incline DB press

8x110
8x120
6x120 Only my right arm is tired here.

SUPER SET: BORS/Rear SA Flyez

A
8x120
8x115
6x115

B
3x10x35

Stunningly bad

BLYZEPZ KORLZ

2x6x75



I have NO idea what was wrong today but I have some ideas:

1.Not enough sleep
2.Burnt out from high volume Power Cleans yesterday
3.Not eating enough.
4.Friday workout too much (or not enough)
5.Evil Gym Gnomes


The first three i will rectify next week. If that doesn't help I'll think about altering the program. The week after that I return to MMA so it's very important I have my lifting program settled.

[TheCuttlefish]

Thursday


Squat

5x45
5x95
5x135
2x175
5x5x190 No. Fucking. Sweat.

Somehow I added weight and it got lighter. My form was great today. I'm at the point where it is actually harder to lift the weight with bad form. My quads are no longer pulling me forward like they were. My depth is great. Everything is great. I dropped my shoulders a little further than I needed to on my last set but I didn't round my back. I'll add weight next week no problem.

Lateral Lunges

3x8x75

The prospect of putting 145 on my back for normal lunges made me sad so I did something a little... lighter. Still hard mind you and quite necessary given my hip instability.

SLDL

4x6x135

JUST TESTING. I was having trouble lowering the weight with a straight back though I could lift it from the floor with perfect form.

Russian Twists

3x10x15lbs

[TheCuttlefish]

Monday


Box Jumps (With ultra cool shinguards!)

8x3x43"

Yay. My form vastly improved. Now it's off to find another concrete ledge.

Bulgarian Split Squats (+3 inches)

3x8x85

Then I puked. Well, I dry heaved for a while, I paid good money for those calories and I'll be damned if I'm letting them get away.



Fine workout but I wonder why BSS kill me so much.