Squat
179/5, 208/4, 243/3, 269/2, 279/1, 297/1, 315/1
Again, 315/1 was harder than I would have liked to it to be. It's pretty frustrating because I feel that I was squatting the heavier weights better under the Texas Method. I am starting to wonder if my body needs to squat more. In any event, I will keep going and find out my one rep max results in about a month.
Deadlift
153/5, 192/4, 236/3, 268/2, 306/1, 325/1, 345/1, 306/3
As bad as I feel about squats is as good as I feel about deadlifts. This was a great session.
Hack Squat
183/10, 188/8
Progress continues.
Thursday, August 30, 2012
Wednesday, August 29, 2012
Swimming
75 minutes:
200 yd swim
100 yd kick
100 yd pull
10x50 yd alternating swim & backstroke
200 yd pull
20x25 yd swim, backstroke, and kick- random
100 yd pull
100 yd swim
Swimming makes me far and away more hungry than any other type of exercise I do.
My finger feels better, so I anticipate going back to basketball next week.
200 yd swim
100 yd kick
100 yd pull
10x50 yd alternating swim & backstroke
200 yd pull
20x25 yd swim, backstroke, and kick- random
100 yd pull
100 yd swim
Swimming makes me far and away more hungry than any other type of exercise I do.
My finger feels better, so I anticipate going back to basketball next week.
Tuesday, August 28, 2012
Strong 15- Week 7: Bench Press
Bench Press
134/5, 155/4, 182/3, 201/2, 212/1, 222/1, 236/1, 202/10
* Solid session
Incline Press- Dumbbells
65/15, 75/11, 65/12
* Haven't done DB presses in a very long time, so I wasn't sure where to start for 15 reps. The first set of 65 went up pretty easily 15 times. I will start with 70s next week.
Pull Up/Push Up/Abs Pyramid
I decided to do two mini pyramids instead of failing in the middle of a large one.
Pyramid A) No rest:
1/2/3
2/4/6
3/6/9
4/8/12
3/6/9
2/4/6
1/2/3
Pyramid B) No rest:
1/2/3
2/4/6
3/6/9
2/4/6
1/2/3
These were both extremely challenging.
134/5, 155/4, 182/3, 201/2, 212/1, 222/1, 236/1, 202/10
* Solid session
Incline Press- Dumbbells
65/15, 75/11, 65/12
* Haven't done DB presses in a very long time, so I wasn't sure where to start for 15 reps. The first set of 65 went up pretty easily 15 times. I will start with 70s next week.
Pull Up/Push Up/Abs Pyramid
I decided to do two mini pyramids instead of failing in the middle of a large one.
Pyramid A) No rest:
1/2/3
2/4/6
3/6/9
4/8/12
3/6/9
2/4/6
1/2/3
Pyramid B) No rest:
1/2/3
2/4/6
3/6/9
2/4/6
1/2/3
These were both extremely challenging.
Monday, August 27, 2012
Swimming
70 minutes:
300 yd- swim
2x50 yd- kick
2x75 yd- swim
2x50 yd- kick
2x75 yd- swim
200 yd- pull
200 yd- swim
2x100 yd- swim
200 yd- swim
300 yd- swim
2x50 yd- kick
2x75 yd- swim
2x50 yd- kick
2x75 yd- swim
200 yd- pull
200 yd- swim
2x100 yd- swim
200 yd- swim
Sunday, August 26, 2012
Strong 15- Week 6: Overhead Press
I had a big birthday party last night. Much alcohol was consumed. The result: major hangover when I woke up at 9 this morning. Another added bonus was that I woke up with severe lower back pain for reasons I do not know.
Prior to said hangover & back pain, my plan was to do overhead presses, chins, Pendlays, and curls today. As I was nursing the hangover with a lot of water and icing my back throughout the morning and early afternoon, I figured that I would skip the gym today and take care of the aforementioned workout tomorrow. But, this made me upset. I didn't want to cut into tomorrow's cardio workout (which will hopefully be swimming again, as I continue to recover from my finger injury).
So, at 2pm, I decided that I would go to the gym at 3 and see if I could make it through today's scheduled workout. I also went in knowing that I would replace chins with lat pulldowns because there would be no way that I would make it through 8 sets of chins. Certain things you try, and maybe you make it, which is awesome. Other things, like chins in this case, you just wave the white flag from the get go.
The workout went well, all things considered. My back was not an issue at all. It's almost as if working out cured most of the pain. I really have no complaints about today's session, taking into account what I was working with.
Press
91/5, 106/4, 124/3, 137/2, 151/1, 160/1, 169/1, 146/9
Lat Pulldowns
* I haven't done this exercise in over a year and a half, as it's been replaced with chin ups and pull ups.
* Used the 5x7, 3x10 chin up format
160/7, 170/7, 170/7, 170/7, 170/7, 150/10, 160/10, 160/10
Pendlay Rows
153/8,8
Poundstone Curls
42/47
* I really wanted to go for 50 today, but came up a little short.
* 47 was a true max because I failed at my first attempt at the 47th rep and barely was able to do it on my second attempt.
Prior to said hangover & back pain, my plan was to do overhead presses, chins, Pendlays, and curls today. As I was nursing the hangover with a lot of water and icing my back throughout the morning and early afternoon, I figured that I would skip the gym today and take care of the aforementioned workout tomorrow. But, this made me upset. I didn't want to cut into tomorrow's cardio workout (which will hopefully be swimming again, as I continue to recover from my finger injury).
So, at 2pm, I decided that I would go to the gym at 3 and see if I could make it through today's scheduled workout. I also went in knowing that I would replace chins with lat pulldowns because there would be no way that I would make it through 8 sets of chins. Certain things you try, and maybe you make it, which is awesome. Other things, like chins in this case, you just wave the white flag from the get go.
The workout went well, all things considered. My back was not an issue at all. It's almost as if working out cured most of the pain. I really have no complaints about today's session, taking into account what I was working with.
Press
91/5, 106/4, 124/3, 137/2, 151/1, 160/1, 169/1, 146/9
Lat Pulldowns
* I haven't done this exercise in over a year and a half, as it's been replaced with chin ups and pull ups.
* Used the 5x7, 3x10 chin up format
160/7, 170/7, 170/7, 170/7, 170/7, 150/10, 160/10, 160/10
Pendlay Rows
153/8,8
Poundstone Curls
42/47
* I really wanted to go for 50 today, but came up a little short.
* 47 was a true max because I failed at my first attempt at the 47th rep and barely was able to do it on my second attempt.
Thursday, August 23, 2012
Strong 15- Week 6: Squat & Deadlift
Squat
174/5, 202/4, 237/3, 261/2, 306/1, 313/1, 323/1
*323 was harder than I wanted it to be. Sigh.
Deadlift
187/5, 224/4, 261/3, 298/2, 328/1, 336/1, 347/1, 298/3
* Solid deadlifting session
Hack Squat
178/9, 183/8
* These continue to feel good.
174/5, 202/4, 237/3, 261/2, 306/1, 313/1, 323/1
*323 was harder than I wanted it to be. Sigh.
Deadlift
187/5, 224/4, 261/3, 298/2, 328/1, 336/1, 347/1, 298/3
* Solid deadlifting session
Hack Squat
178/9, 183/8
* These continue to feel good.
Wednesday, August 22, 2012
Swimming
A few posts ago, I mentioned how I injured my finger during basketball. While I have been able to lift through the injury, basketball has been a no go. I don't know how long I will be out, but it will be for the foreseeable future.
Since I find the treadmill and other cardio machines incredibly boring, I decided to ask a swimmer friend of mine to put a workout together for me. Keep in mind that I haven't swam in probably 15-20 years, so I really have no clue what I'm doing in the pool. However, I decided to try it out.
In 75 minutes, I did the following:
300 yard warm up (regular swimming)
4 x 50 yd kick (on your back, kicking)
500 yd pull (put something between your legs, use only your arms)
1 x 200 yd (regular swimming)
2 x 100 yd (regular swimming)
1 x 200 yd (regular swimming)
4 x 50 yd (regular swimming)
This kind of workout felt much different than lifting weights or playing basketball. It was strange to feel worn out without sweating or feeling beat up. I was also extremely hungry at the end of the swim, and couldn't wait to get home to eat some Chobani. While some of the longer sessions (300 yard warm up & 500 yard pull) were tedious, I still preferred them to treadmill work.
My game plan is to swim for conditioning until I am able to play basketball again.
Since I find the treadmill and other cardio machines incredibly boring, I decided to ask a swimmer friend of mine to put a workout together for me. Keep in mind that I haven't swam in probably 15-20 years, so I really have no clue what I'm doing in the pool. However, I decided to try it out.
In 75 minutes, I did the following:
300 yard warm up (regular swimming)
4 x 50 yd kick (on your back, kicking)
500 yd pull (put something between your legs, use only your arms)
1 x 200 yd (regular swimming)
2 x 100 yd (regular swimming)
1 x 200 yd (regular swimming)
4 x 50 yd (regular swimming)
This kind of workout felt much different than lifting weights or playing basketball. It was strange to feel worn out without sweating or feeling beat up. I was also extremely hungry at the end of the swim, and couldn't wait to get home to eat some Chobani. While some of the longer sessions (300 yard warm up & 500 yard pull) were tedious, I still preferred them to treadmill work.
My game plan is to swim for conditioning until I am able to play basketball again.
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