Destroy:Erase:Improve -- PBs Training Journal

[EricTheViking]

Sounds like you're plowing along, Brad.

Nice job on the 5x5 Squat and Front Squat PR! Way to go.

I hate Front Squats, but they work. (My wrist is STILL injured from using the fingers grip. Fuckin' thing won't heal some 10+ weeks later. I can't even bench w/ Barbell...only with DBs or I reinjure it.... )

Good to see you making some progress. I noticed you were frustrated a few posts back. Keep up the good work. It'll add up over time.

 

[Protobuilder]

Volume Week 5 Sat. (workout 3)

Squats

warmups
5x195 (+5 PR finally, thank god)
4 sets of 3x175 (felt strong and fresh so did some more volume, these felt great)

Bench

warmups
3 sets of 5x165 (+5 . . . last rep = grinder; I figured out I can keep my shoulders out of it by really trying to bench low and not letting the bar drift up towards my head)
3x155
5x145 (short rests here)

Row

6x95
5x135 (video: http://media.putfile.com/Bent-Row-5x135-0606 )
5x155 (video:http://media.putfile.com/Bent-Row-5x155-0606 )
5x175 (matched old PR)

Power Shrugs

3x10x295

Took CEE before workout today.

Felt strong today, which is odd b/c I've been feeling pretty fatigued. But I'm hitting PRs on the lifts that count so I'm gonna' keep going. Anything shoulder related has sucked this cycle but I don't care too much. I added in extra shoulder work, sucked at bench etc. so I chalk it up to jumping around too much and not greasing the groove on one lift. I was thrilled w/ my squat PR b/c I crumpled last week. My squat is moving up finally and maybe it's the extra calories. Got my 5x5 and 1x5 PR this week.

I video'd my 1x5 squat but apparently I suck b/c it only recorded the first rep, which was solid. Trust me. LoL I decided to video the rows b/c there aren't too many row vids around. I won't call 'em JS b/c I'm not getting any upper back arch at the top.

 

[BiggT]

The rows look perfectly fine to me. Nice job on the squat PR....I would bet money that is the extra calories doing what they do best.....I would also bet money that CEE is ghey, lol.....but keep eating, you'll keep liking your workouts.

 

[Protobuilder]

I would also bet money that CEE is ghey

Yes, yes. I did buy it at www.getyourgheyCEEhere.com

 

[Protobuilder]

Cardio/GPP

2 mi. moderate jog followed by 20 sandbag clean singles (100lb.) & 2 laps of bearhug runs. Would've been clean "and press" but damn. . . shoulders are wiped out. I pressed a few of them but not all 20.

 

[BiggT]

Now thats more like it as far as 'cardio' condusive to being strong. If you like the sandbags, you should try some kegs filled with water.

 

[Protobuilder]

It's amazing how heavy 100 pounds can feel. Really. Evenly-balanced on a nice bar set right about ankle height, it's easy. Sitting like a lump on the ground, w/ nothing to grab but the duffel, weight shifting around on the way up, etc., it feels like a mutha.

 

[*Bunny*]

The rows look perfectly fine to me. Nice job on the squat PR....I would bet money that is the extra calories doing what they do best.....I would also bet money that CEE is ghey, lol.....but keep eating, you'll keep liking your workouts.

^^ This I'm sure means more coming from him but really, congrats on the PR & nice vids I really enjoy watching you guys & your progress

*Estrogen out*

 

[Protobuilder]

Thanks Bunny! I'll take all the encouragement I can get.

Volume Week 6 Tues. (workout 1)

Squats

warmups
5x5 @ 185 (+5 PR again, which feels great b/c I always feel like quitting around 15 reps LoL)

Bench

warmups
3x3x175
12x125 // 8x95 (backoffs)

Pullups

6x20
7x15
6x15 (took it easy on these b/c was tired and I'm not really trying to push these)

Snatch-grip Shrugs

20x275

Did I mention another 5x5 PR on squats? So far, this eating thing is pretty cool. LoL I dieted for like 10 mo's and strength went up but then stood still, and now it's moving so that's cool. I was really kicking myself a week or two ago for not being able to even do 5x5 w/185 but I got it tonight so, cool.

I really don't know what to do w/ bench at this point. In week 6, I'm still not back at my old PR but I've been brutalizing my shoulders so . . . I did 3x5x165 last Saturday and just went a little heavier w/ a little less volume today. Dunno.

 

[BiggT]

See, that eating thing that all the 'dieters' think is overrated really does work.

If you're pushing your overhead work, the bench may slow down a little, thats perfectly normal.