30 Dec 2013
Weight: 179.8
Duration: 11:08pm - 12:21pm 1hr 13min.
Couldn't get to sleep for the life of me last night. Brain just decided to go full throttle.
Squats: 3x5xBar + 5x95 + 3x115 + 1x135 + 5x5x150
Shoulder felt pretty amazing today. I managed to lower the bar a bit more and balance it across my back with little to no bothersome pain in my right shoulder! BUT, I was tweaking my lower back a bit on the last 2 sets. Felt some lower back strain. Shoulders may have been coming up much faster than hips so I was transferring load to the low back via pseudo-Good Morning.
Bench: 3x5xBar + 2x5x65 + 5x75 + 5x5x95
Felt very strong on these. Didn't go thumbless. Made sure to shrug and keep a tight shoulder. Used power lifter arch and tucked the elbows on the way down and flared them out on the way up. Right shoulder felt like it worked a bit harder on a few reps.
Rows: 5x65** + **5x95 + 5x5x110
These felt pretty heavy today. Squeezing the bar helps a lot with contracting the muscles pre-pull. Still pretty heavy though.
Accessories:
**Seated DB Curls: 8x30
**Preacher BB Curls: 10x40
Standing BB Curls: 10x40
Incline DB Press: 10x30 + 8x35
DB Bench Press: 20x30
Easy peezy lemon squeezy for sheezy.
29 Dec 2013
Weight: 180.0 lbs
Duration: ~1 hour
Drove out 40 minutes just to get into the gym. 2nd session for the week was on Thursday since it was Christmas on Wednesday, so decided to get my 3rd session in today.
Squats: 3x5xBar + 5x105 + 3x125 + 5x5x145
Pretty good today! I think I've settled on a slightly higher than low bar position. Forcing my shoulder into a painful position isn't going to allow me to rack up the poundages. I'll cross that bridge once I get there, but for now...I'll stick to what I'm doing and keep it consistent.
Seated Plate Raises: 3x10x25
Seated Lateral Raise: 3x8x10
Seated DB Shrug + Clean + Half Press: 3x8x10
I'm going to increase the plate raises to 35 lbs moving forward from here. There's no doubt that my shoulders have become stronger, but I need to increase poundages on these to continue milking the gains.
Deadlift: 5x135 + 3x155 + 1x175 + 5×195
Heavaaaay. Banged up the shins real good on these. I'm thinking I was probably rounding the back pretty hard on the last few reps or so.
*Accessories:
*Preacher BB Curls 10x40
Standing BB Curls 10x40
Seated DB Curls 8x30
Incline DB Press 10x30 + 5x35
DB Bench 10x30
Push-ups 10/5/4
Added some good 'ole push-ups.
26 Dec 2013
Weight: 177.6
Duration: 11:10pm - 12:08pm ~ 58 min.
Found a new song by Far East Movement feat. Riff Raff called "THE ILLEST" and was listening to it for most of the session.
Squats: 3x5xBar + 5x85 + 3x100 + 3x120 + 5x5x140
Less strain on the lower back today. Did some extra shoulder mobility exercises before squatting and it seemed to help a lot with loosening up the right shoulder.
Bench: 4x5xBar + 2x5x65 + 5x5x90
Not bad. I was switching between thumbless and with thumb grips between sets. Doing a powerlifter arch also helped with stabilizing the lift. Without powerlifter arch, I feel like I'm all over the place and my shoulders are taking the brunt of some of the load. There was significantly less right arm dominance this time around.
Rows: 5x65** + **3x85 + 5x5x105
These felt pretty heavy today. Squeezing the bar helps a lot with contracting the muscles pre-pull. Still pretty heavy though.
Accessories:
**Seated DB Curls: 10x25
**Preacher BB Curls: 8x40
Standing BB Curls: 10x40
Incline DB Press: 10x30 + 10x35
The preacher BB curls were pretty rough. I made sure to get full extension, rest for a second, then curl. This made the curls a lot harder since I wasn't using the reflexive bounce at the bottom of the curl and instead curling from a dead stop. I was only able to do 8 reps doing it this way instead of the usual 10 where I wouldn't go full extension. I was going to do some push-ups as my third chest accessory, but ended up actually doing some foam rolling!