Week 3 Day 3 Explsive squat

Been a bit busy these past few days causing me to not post the latest training sesh...

Thursday squat.. Not much to post this time since i already forgot how my day went so i'll just skip all the way to logging my training.

Squat (High bar and no knee sleeves) Focusing on "explosiveness" and minimal rest periods in between work sets
2x10@bar
1x6@135
1x6@225
1x6@315
5x3@340
340x3 Work set Click this shit mutha fuckas

Squat + chains (hi bar, knee sleeves)
1x6@225
3x5@315
2x5@225 - As deep as possible with 3 second pause

Good Morning
2x5@225
1x3@275
1x2@315
Decided to work up to a moderate to heavy double

Leg Press
1x15@2plates each side
1x15@3plates each side
1x15@4plates each side

Leg Curls
4x25@i dont know what the fucking weight was since i forgot to log it in

Note: peak400 30 minutes prior to work out and gluta-tren taken before bed.

Week 3 Day 2 Heavy Bench

99 problems but a bench ain't one.  Seriously! 

With only 3 hours of sleep and trying to function from t hat was plenty hard today. Not one minute passed with out my mind wandering off to la-la land and thinking about sleeping. It's actually quite amazing how i got through the day and performed well at work given the circumstances. As i was exhausted I was dreading training today and was even thinking of postponing it for tomorrow but then quickly realized that wont work since i'm set to squat thursday. Oh wells, on to training it was then. The second i stepped foot into the gym and took my pre-work out (peak 400) my mind set changed and felt rejuvenated filled with vast amounts of energy. I felt like training and destroying the weight. I was set to bench heavy today and bench *heavy i did(i put an asterisk since heavy is defined by the percentage i used of my max).

The initial plan was to board press but since i got there a bit too early and my new training partners, Travis and Conrad, weren't there to help me with the boards, un-racking some heavy ass weight, I wasnt really comfortable with getting some randoms from the gym to help i decided to skip it today and substitute it with regular bench.

ME bench aka heavy bench day. The main focus was to pause all reps and get 3 minutes max rest. 

Bench Press

1x15@bar

1x6@135

1x6@185

1x6@225

5x2@285 Speed was great and even better than what i would expect for a heavy day.

Floor Press 

Rigged up a set up so I can floor press. The platform is raised by about 4" so I stacked plates on the floor to raise where I will be laying down. Pins are turned inward to allow to be placed at a lower setting since the pins are a weird design. Red mat places on top of the plates so I can be comfortable. 

Just my luck. After setting up for floor pressing Travins and Conrad show up. It was also their ME day so we all floor pressed. Although their rep scheme was a bit different than mine, it didn't matter. 

1x15@bar paused

2x8@135 paused

1x8@185 paused

1x3@225 paused

1x3@245 paused

1x1@275 touch and go. tried going for a double but no budge

3x3@245 paused

Dumbbell Bench press (Neutral grip)

First time using a neutral grip but i think i did fairly well

1x8@60

2x8@50 Unhappy with the first set I dropped the weight to 50 lbs and worked on form 

Perfomed this exercise with Travis and Conrad so they coached me on this. 

Lat pull downs

1x12@140

1x12@130

JM press

2x20@95

1x8@115

i prayed to baby jesus afterward to ease the soreness that i'll be getting from these. 

Seated Dumbbell Press

30 second rest between each set was a bit much for me but i still did it. Definitely need to work on endurance lol

1x12@35

1x12@45

1x10@55 missed 11th rep and shoulders were pumped like whoaski!

Rear delts (seated and leaning forward) - like i've said in the past. These are a staple and i try to do them on bench days 

3x10@25

A much needed training session to get me up to speed and WAKE me up. I had so much energy through out the session it almost felt as if i was on crack. Not that i've ever done it, just a metaphor.

Note: Took peak 400 at arrival of gym. Like always gluta-tren before bed. Gluta-tren seems to be aiding in recovery alot. 

Note 2: song of choice was evanescence - bring me to life 

Week 3 day 1 Rep Deadlift

Being that it's international Bench monday I decided to Bench. Just kidding. Bench monday is faggotory shit. Instead I choose to go against the grain and Deadlift. There's nothing like beginning your week with slamming weights to the floor and 45 lbs. plates clanking against each other.
Funny thing is I wasn't feeling like training today due to exhaustion from work but with the help of peak 400 i was ready to go within minutes.

Deadlifts for reps today!

Deadlifts (conventional) (beltless)
2x8@135
1x8@225
1x8@315
1x8@430 -  New conventional rep and beltless PR
Bar speed was flying in all sets and i was extremely happy with the way i performed. Im also getting back in to motion of gripping and ripping

http://youtu.be/tz9CKjlByq0

4" Block pulls
1x3@430
1x3@460
I really need to work on being a bit more explosive as i pull off of block but with time and practice i'll get there.

Cable Pull Throughs
4x12

Dumbbell Rolls
1x10@65 each side
2x10@75each side

Planks
4 sets - :20, :30, :30, ;30 seconds
New to me and will be experimenting with these

Side Bends
3x8

Cable pull downs
4 sets

Great training thanks to peak 400 for giving me the push i needed today

Note: peak 400 taken at arrival of gym. Will take gluta tren before sleeping.

Week 2 Day 3 Heavy Squat

A hot date under the bar for some unfinished business.
After last weeks squat training i was left a bit disappointed since finding out my squats were a tad too high for my liking. Since friday of last week i've been anxious to get back under the bar for my next squat day to fix what i didn't like in my squat - depth! This time i made sure i had nothing to get between me and mrs. depth. I made sure to lower the safety pins lower than what i had them previously and do some light stretching before warming up for squats. With this strategy I was able to make depth my bitch which resulted in a squat victory.

Today training - Heavy Squats.

Squat w/knee sleeves (using low bar)
I know i said i'll be doing high bar squatting during the beggining of this training cycle but I forgot to mention that heavy day are always set for Low bar.
2x5@bar
1x5@135
1x5@225
1x3@315
1x2@405
5x2@455
1x1@495
Making sure all squats were past parallel. It seems that the depth was getting lower and lower after each set. This is a plus for me. I should note that since this was a heavy day rest periods between sets were 3-5 minutes


http://youtu.be/FXiOIP0aAHA

Leg Press
1x15@3 plates each side
1x15@4 plates each side
1x10@5 plates each side

Good Mornings (close stance)
2x10@135
1x8@185

Since time was scarce today I had to cut my training a bit short by eliminating 2 accessory work outs. This isn't too much of a big deal to me since i did the most important parts of todays training.
Accessory work wasn't done with much weight since im planning on increasing the weight each week as the training goes.

What made this a great squat day was that i had a double double from in-n-out 5-10 minutes before working out and a delicious steak with a side of potatoes right after training for dinner. Hehe, i'm such a fatty...


but i'm a strong fatty.

Note: I took peak 400 right after my first warm up set of squatting. Gluta-tren to be taken as recovery before bed.

Note 2: Song of choice was Dilated Peoples - Back again

Week 2 day 2 Reps bench

Tuesdays are usually my rest days but since this week(ending of the week) will be quite busy i had to find a way to not miss my training and keep at it. The end result was to train back to back to back, deads on monday, bench on tuesday, and squat wednesday to leave thursday and friday empty so i can do what i need. This makes it a bit tough since it'll wear me out since i wont have enough recovery time in between. Still, it wont hold me back on giving it my all as i have a set goal to meet come january 11 and i wont have any obstacles deviate me from it. 

Reps, reps, and reps today for bench this time. The goal for today was to work up to a challenging weight for 8 reps. 

Flat Bench Press

In order to bring my bench up i will be doing more paused reps than touch and go through out my bench days.

1x10@bar

1x10@135

1x10@185

1x8@225

1x8@265 - New PR for paused reps

Every rep was paused for 2 seconds. I may increase the pausing to 3-4 seconds on my following bench days or i may just keep it at 2 seconds. It'll depend on how i feel that day.

Incline Bench Press (grip was in between close and medium grip)

1x12@135

1x9@185

3x4@225 - the goal was to get a 12 rep total 

Close grip bench

1x10@135

2x3@225

1x10@185

Pin Press/Dead Press

1x10@bar

1x6@135

1x3@185

1x2@185 - Unable to lock out the 3rd rep and it really tired out my triceps

1x0@185 - Exhausted triceps lead me to be unable to press it 2" past the pins =(

1x5@135 - struggled a bit but fought through

Tricep Press downs

100 reps - 20@45, 20@55, 20@65, 20@75, 10@70, 10@65

triceps were beat after this

Seated DB Press

3x15@35

Cable Pull downs(abs)

4 sets @25 resp - I forgot the weights. lolz

Aside from the gym being packed and the benches being taken up by the bench jockeys I was still able to get a good training session. 

Note: peak 400 taken at arrival of gym. im loving this stuff so far. Gluta-tren will be taken prior to bed, Same, im loving it too. I have the orange creme flavor and it's great.

Note 2 : song of choice was AC/DC - TNT

Week 2 Day 1 Explosive Deadlift

"Cherish every moment with your family, friends, and loved ones. Never take them for granted because one day they might not be there. 
I know ive failed in this with my mom. Neglecting her for quite some time but after coming into realization of what i've done it's time to fix this and rejoice with her."

I had posted the quoted statement on my personal Facebook page because this morning it finally hit me how much I miss my mother who just so happens to be my biggest supported. I don't want to give much insight to this as I see it very personal but for sometime now i've been ignoring my mother for a stupid reason. Coming into realization to this made for an unpleasant morning and emotional day for me to the point where i simply wanted to give up on everything. I didn't want to work, wasn't looking forward to training, I just wanted to give up. I had to give myself a little pep talk to bring myself back, back to the person I was before. To pardon myself and ask for forgiveness for the way i neglected her. I havent done so yet but i plan to do it this week and this is what i'm looking forward to. This has brought me back to refocus on what i strive and to get me back on track...

Now that that's said I want to move on to my training and leave that subject alone for now.

Today's training called for Explosive (DE) Deadlifts using the stance i would when i compete. Pretty much deadlift the way i compete on the platform(sumo).
My 2 new buddies, Conrad and Travis, were there deadlifting so i joined in on we rotated turns to deadlift. It made for a fun deadlift day and had people turning heads as each rep hit the ground.

Deadlift(sumo)

2x10@135

1x8@225

1x3@315

8x3@345 I was aiming for 30 seconds rest between each set but since we had a rotation going for deadlifts some of the sets had rest periods that were a bit longer
This is a video of my 7th set
http://www.youtube.com/watch?v=KTTWx6BpIQg&feature=youtu.be

4" block pulls (Snatch grip)

1x8@285

1x7.5@285 - i count the 8th rep as .5 since i lost grip at lock out and had the bar slip off of my left hand. (I had a surgery on my index finger due to sliting a tendon and a few ligaments. Grip hasnt been the same but i'm not letting that stop me) This caused me to be pissed off

1x8@285 - Being pissed made for the weight to be easy and fast and although i struggled with grip a bit on the last few reps I didn't give up. I now have a beautiful torn callus under need my left index finger.

Squat(close stance/low bar)

1x8@bar

1x8@135

1x8@225

I was going ATG and because my quads are still sore from thursdays squat training each rep was brutal no matter the weight. This isnt normal for me but since i took 3 weeks off from training along with a meet week after it made for me to get really sore getting back into training.

Barbell Shrugs
My grip isnt up to par to what it should be so weight isn't anything exciting as i try to work my way up and fix my grip issue which is only a problem when doing reps.

1x20@135

1x15@225

1x15@245

Lat pull downs

3x10@120

No core/ab work today since i ran out of time.

Note: Peak 400 was taken at 25 minutes prior to training. Gluta-tren to be taken prior to sleeping. So far im loving these 2 supplements by Promera sports and have nothing but good things to say. I've been taking this for more than a week and half so i'd expect it to get better from here.

Note 2: Choice of song was Drowning Pool - Bodies. What a perfect song for Deadlifting.

Week1 day 4 (Bodybuilding)/Accessory day

I hadn't planned on training today since i cleared up my afternoon to go to a party with my girlfriend but since i never got a confirmed time I was up in the air trying to decide if I should wait for a confirmed time as i fiddle my fingers together or disregards and continue with my training. As i was trying to figure out what to do a certain video popped up on my facebook newsfeed that caught my attention. The video was George Leeman's most recent vid: http://youtu.be/tdJKF5UvjZY. As i was watching the video it made my decision on what to do ever so clear as well as inspired me much more, motivated me more and at the same time made me realize how much I can relate to him to an extent. **I'll touch up on this subject on a later blog post of mine as i don't really see it fit for todays post**. Anyways, the decision was clear. To go train and continue progressing forward. 

Before i have anyone saying i'm a bad guy for disregarding my gf and ditching her for training, I will beg to differ. You see had i waited for a confirmed time then i would have been sitting around doing nothing for the next 3 hours doing nothing but just being a couch potato. The option i chose actually worked out better because after training I went home, showered, ran some errands and then went on my merry way to the party my girlfriend had invited me to. What do you make of this? I don't really fucking care...

Onto todays training. Cube has me set for a bodybuilding day where i pretty much aim to focus on lagging muscle groups. I do it a bit different. I actually use this 4th day of training to work on accessory for either upper or lower. I rotate every week(week 1= upper accessory, week2=lower accessory, so on and so on) as i see it beneficial this way to instead of training to look pretty for girls, I train to make the most out of my main lifts as well aiming to strengthen certain areas in the lift where i see a weak point. This is why i refer to it as accessory day. 

*Todays focus was Upper accessory.*

Standing Barbell Over Head Press
My legs were sore from thursdays squat session which had me on the verge for switching these out for seated BB OHP but i stood to my ground, man'ed up and stayed on track.
1x15@bar

1x10@95

1x8@115

2x8@135

2x5@155

I do all my sets strict and never using any leg drive.  My wobbly legs from the soreness made this a bit harder than usual but i enjoyed every second of it.

Dumbbell Incline Bench Press

1x12@45

2x10@55
I really focused on the negative part of this and went slow on the descend 

Dumbbell Flat Bench Press

3x10@45
again, slow on the descend but i made sure to explode back up

Seated Dumbbell Press

3x14@45

not much commentary for these bad boys other than these suck after doing 2 variations of DB benching. I dont mean that in a bad way but more of a good since i really had to push every single rep of these.

Seated Rear Delt Flies

2x10@25

Upright rows

1x10@65

1x10, 1x12, 1x10@95 - Each of these were done with a 2 second hold at the top part of the row

Curls for gurls
why? Because chicks dig guys with big arms. IDK, i just felt like doing them

3x10@35,25,20

I got some really super duper cool pumps on my arms after these. haha

Tricep extensions

1x30@45

1x25@55

1x8@65

A good training session again to go in the books.
Was todays decision to train rather than waiting for a time from my girlfriend? yes and no. Yes because I try to stay on top of my training as much as I can and do so as best as i can and no because it later lead to a "argument" with me and my girlfriend. I try to be my best for her but right now i feel as i failed on this aspect.

Note: Took Peak 400 35 minutes prior to training. It gave me a boost at the gym that i very much needed today. Gluta-tren was taken mid day yesterday and early morning today to help aid in recover from Thursdays squat session.

Note 2: I didnt take my ipod so no choice of song today. Instead I was clearing out my mind.