DISCLAIMER:

Honestly, you don't want to be here. I'm going to cuss, I'm not moving world class weight, I talk a LOT and I treat my workout log a lot like I treat conversations at the beer tent.

That being said, some housekeeping:

1) f**k your naming convention. Slavish adherence to rules shows you have nothing better to think about.

2) I switch between pounds and kilos at whim. I don't convert for convenience.

3) Posting in here just to tell me off is awesome.

Let the games begin.

Thursday, October 6/11

Backoff week rolls on. Don't worry, though, the weight doesn't get a lot more impressive even when I'm maxing out.

Standard 30min warmups.

OHP
95#x5
115x5
135x2x5

PP - 135x2x5

SnPl/blk
60kgx3x2
80x2x5

Squats
70kgx5
90x5
105x2x5

ETC
Ext Rotations x 12 x 3
Ab wheel x 10 x 3
BW sq x 25 x 2

Josh Roslik wrote: Uh huh.  Maybe you should get outta the sun.

Tough but fair.

Oh! Jim Hensen called. He wants your head back.

Friday, Oct 7/11 - Week 4, Day 4

4 bells came early this morning.

30 min warmup

Db Bench x 12 x 3
WGPU x 7 x 3

Ok, so that took like a quarter the time of the warmup. Was going to do more but I have to compress another workout in tomorrow morning to compensate for the in-law thing this weekend.

Got in a couple sets of curls and McGill Crunches in between bouts of some sweet prison loving with a javelin ball.

So chest and gunz. In a wifebeater. I'm almost as guido as the governor of NJ.

C. Smith wrote: I might bring back the "My wife is half ninja..." title for mine.

Heh. I was reading your old log yesterday.

Definitely going to be one of these kind of days:

http://www.youtube.com/watch?v=lSEovw5-bbU - http://www.youtube.com/watch?v=lSEovw5-bbU

What's up for tomorrow, Sean.  Squatting three cindercrete blocks a side?

Jason

Those are hard!  Make sure you have your Rehband knee sleeves on for those to retain the heat.

Jason

Saturday, October 8/11 - Week 4 Day 5

Warmups as ever.

1board Spd
70kgx3x2
85x2x6
100x1
115x1

3board NG
115kgx3x5

SnPl/Blks
60kgx3
80x2x5

Cln DL
115kgx3x5

Inlaws bound. Thanksgiving in Kanadastan.

Yeah, I'm impressed. A few new ones on here too.

Monday, October 10/11 - Week 5, Day 1

Standard long ass warmup.

3Board Press
70kgx5x2
100x3
115x3
127.5x3
135x2x2 - Felt good. TOO good...
140x1
150x1
155x1 - PR. Holiday bloat ftw.

SGRDL
70kgx5
95x3x3
105x2x2
112.5x2x2

ETC
Band Rows x 20 x 5
Ab Wheel x 10 x 5
Random single leg work

Back to house cleaning.

I'm going to watch that video prior to propositioning my wife the next time.  I'm tired of second place.

Jason

Thursday, October 13/11

At Foote.
 
Standard warmups.

OHP
40kgx8
55x6
65x5
75x2x2
80x2

Push Press
80kgx2
90x1
95x1
100x1
105x1
110x0 - At this point one of the few guys in the place that knows his ass from a hole in the ground pointed out that I might not be dipping low enough to have my hips kick in enough. So I decided to try it out a bit more.

100x1x3 - definitely better.

SnPl/blks
70kgx5
80x5x5

Legs were smoked at this point. Damn you Roslik.

Squats
70kgx5
90x5
105x4x5

The Roslik Plan rolls on.

ETC
Hamstring Curls x 10 x 3
Ab Wheel x 12 x 3

I like her. She seems smart.

Saturday, October 15/11

Hooolee J Sheeit. I have some EPIC DOMS right now. And I swear its more from the pulls than anything else.

Long, LONG warmup. Like 50 minutes. Extra cardio and spent some sweet, sweet loving time with this little harlot:

The secret ingredient is hatred.

CCTx5 - 60s RI
DB Bench - 70#x10
WGPU x7
McGill Crunch x 10/side

Literally took less than 1/3 the time of the warmup.

Sunday, October 16/11

Abbreviated warmups.

1Board Spd
55kgx3
75x3
95x3x5
110x1
120x1
130x1
135x1

Sn Pull/blk
50kgx3
70x3
80x3
90x3
100x3

Cln DL
115kgx4x5

Just the basics today. Feel sore and tired. Not bad, just worked.

Looking good bro!

Here's what I did this morning:

Warm up:
Jumping jacks super setted with running on the spot

The real workout begins:
Wind sprints
Kettle bell swings
More Jumping jacks becuase that's the way I roll
Kettle bell squat and press (feeling the burn now)

Did that X 4 and hit the shower!

Jason

It's everyone's log in here!

Just so you don't feel bad, J^2, I did 20:00 on the elliptical yesterday and a metric ton of foam rolling this morning.

"Real" workout this aft.

Sean wrote: It's everyone's log in here! Just so you don't feel bad, J^2, I did 20:00 on the elliptical yesterday and a metric ton of foam rolling this morning. "Real" workout this aft.

Eliptical is where it's at!  That was Gregor's key to sucess in the 2009/2010 off season.  Gregor doesn't foam roll though; he Rehbands.

Jason

BTW- saying "metric ton" just wastes time.  I would think an engineer would know it's 'tonne'.

Jason

Sean wrote: http://www.youtube.com/watch?v=Tl_1wh1obyM - http://www.youtube.com/watch?v=Tl_1wh1obyM

=======

Tuesday, October 18/11

Full warmup. Quick note: left glute does NOT fire as readily as right. Something to work on.

3Board Press
70kgx5x2
100x3
110x3
120x3x6

Tried a Joshy suggestions: straps for pressing. Not sure. Should maybe try normal straps instead of oly.

SGRDL
70kgx5
85x5x2
92.5x3
100x3x2

ETC
Band Rows x 25 x 4
Ab wheel x 12 x 4
Alt Curls x 8 x 6

Had to cut it short due to dinner bell.

Thursday, October 20/11

It was tight little black shorts and SL RDL day for the university women's track team today. Sometimes things just work out.

Warmups as usual.

OHP
40kgx10
50x8
60x6
70x3x2
75x2x2
80x2
85x2

PP - 85kgx2x5 - REALLY need to remember to prime the knees a bit first. Sheesh.

Sn Pull/Blks
70kgx5
80x5x6

Sweaty. Stuff MOVES when you get your timing right.

Squats
70kgx5
90x5
105x5x2
105x10

Was supposed to be 4 sets of 5 but on that third set, the idea of racking it and starting over just seemed awful.

Hamstring Curls - 100#x10x3

And back to work.

Saturday, Oct 22/11

Full warmup. Tight as a g-string this morning.

CCTx3
DB Bench - 80#x10
WG PU (rings) x 5 - Need to adjust my setup. Knees were touching ground so these were done very slowly and controlled.
McGill Crunch x 12
Glute Bridge x 25

A little more stretching after.

Sunday, October 23/11

Warmups.

1Board Spd
50kgx3
70x3
85x3x8

3Board NG
95kgx5
110x5x4

SnPl/blk
50kgx3
70x3
90x3
100x3x2

Cln DL
115kgx5x3
115x20

Etc
Ext Rotation x 15 x 4
Ab Wheel x 15 x 3

Tuesday, October 25/11

Long ass warmup.

3Board Press
70kgx5x2
100x3
120x3
127.5x3x3
127.5x6 - stopped there because I was going to get a lat cramp.

SG RDL
70kgx10
80x8
90x6
100x4

ETC
STP x 10 x 3
Alt Curls x 10 x 4
Band Row x 25 x 5
Some band pullthroughs, bw squats and other assorted tomfoolery too.

Thursday, October 27/11

Warmups

OHP
95#x3
115x3
135x3
155x3
175x2
185x1
195x1
215x0/0 - 195 flew up. 205 would have gone. Took the shot at a PR. Too weak off the bottom.

Sn Pull/blk
60kgx5
80x5x8

Squats
70kgx5
90x5
105x6x5

I suck at squatting. Even in terms of correcting my form these sucked.

Friday, October 28/11

10:00 elliptical, + unbelievably painful bouts of travel roller, lacrosse ball and stretching.

SS1x3: Glute Bridge x 25, SL RDL x 10
SS2x3: DB Bench x 12, 1H kb swing x 10
CCTx3: Db Press x 10, WG PU x 8, Band Pullthrough x 15

Had the time, took the time.

Sunday, October 30/11

Long, sexy warmup. Took the outside cover off my travel roller. Ouch.

1Board Spd
50kgx3
70x3
90x3x7
110/122.5/135/142.5x1

Sn Pl/blks
50kgx3
70x3
90x3
100x3
110x3

Cln DL
120kgx6
160x6
200x3

ETC
3Board NG - 115kgx5x3
Ab wheel x 12 x 3
Band PA x 12 x 5

Back off week next week.

Tuesday, November 1/11

Warmuppery

Week 8 - Back off

3Board Press
70kgx5
90x3
105x2x5

Sn Pulls/blk
50kgx3
75x2x5

SGRDL
75kgx5x3

ETC
Curls
BSS
Ab wheel
Band Rows

Friday, November 4/11

Balls early. Long warmup (40 min? Yikes). Backoff week rolls on.

OHP+PP
95#x5+2
115#x3+2
135x(2+2)x5

Cln DL
70kgx5
100x3
120x3
140x3

DB Bench - 8x3
BSS x 5 x 4

Some glute work. Done. Warmups took forever this morning. Felt great after though.

Backoff week finally over.

Tuesday, November 8/11

Week "9" - Week 1 of the new microcycle.

Warmups.

3Board Press
70kgx5
100x3
110x3
120x3x7
120x4
120x5

30 work reps. Might as well have been speed work.

Sn Pulls/blk
60kgx2
80x2
90x2
95x2x4

"Soft" knees or not, I tapped my jaw on 90kg.

ETC
Band Rows - 100 reps
Alt Curls - 40 reps
Ab Wheel - 50 reps
Band Twists - 20 reps

Thursday, November 10/11

Like a 40minute warmup.

OHP+PP
100#x5+2
120x6+2
140x5+2
160x(2+2)x2
170x2+2
Push press Only
185x2
200x2
225x2x3

Sn Pull/blks
65kgx3
85x3x5

Cln DL
100kgx5
120x5
140x5
150x5
160x5

Reset every rep on the last 2 sets.

Some extra VM work at the end.

11/11/11

Long, leisurely warmup.

Random bodybuilding and prehab.

Thanks, vets!

Never forget.

Sunday, November 13/11

Long ass warmup and prehab.

1Board Spd
60kgx3x2
80x3x8

3Board NG
80kgx5
100x5x3

BSS - 50 reps total using some fruity weight. And my quads were screaming at me by the time I was done. I am thoroughly unmanned.

More than usual even.

ETC
Band Pullaparts - 60 reps
Ab Wheel - 26 reps. Pulled the plug right at the beginning of 3rd set due to a pulled-feeling upper ab.
Some BW squats and band pullthroughs.

Sweaty.

Tuesday, November 15/11

Warmups. Did some cardio and bs yesterday.

3Board Press
70kgx5x2
100x3
120x3
127.5x3x5
137.5x1
145x1

Didn't feel like pulls tonight.

WS Box Squats
70kgx3
90x3
110x3
130x3
150x3

Band Rows - 100 reps
Curls - 30 reps

A pile of rehab. Hip/low back are tight lately. No, box squats didn't feel bad on that.

Wednesday, November 16/11

Apparently sleep is for fruitcakes.

25:00 Elliptical
45 minutes of rehab, foam rolling, mobility and stretching.

All undone by the 30 minute commute to work. Awesome.

Thursday, November 17/11

Warmups.

OHP+PP
40kgx5+2
50x5+2
60x5+2
70x5+2
77x(4+2)x2
82x2+2
PP Only
90kgx2
100x2x2
105x2
110x1x2 - did these from the jerk boxes. Prefer cleaning it.

Sn Pull/Blks
70kgx3
80x3
90x3
100x2x3

Cln DL
120kgx5
140x5
160x5
170x3x2

Hamstring Curls - 30 reps
Ext Rotations - 60 reps

Sunday, November 20/11

Warmups. LONG warmups.

1Board Speed
65kgx3x2
85x3x7

3Board NG
115kgx5x3

ETC
BSS - 35 reps
Band Pull Aparts - 120 reps
Glute Work
Light DB OHP

Spent yesterday building a dance floor for the wife and kids. Yep. Still know I went to school to NOT be a carpenter.

2 days and halfway down page 2. Nice.

Tuesday, November 22/11

Warmup. Nice long stretching.

3Board Press
70kgx5x2
100x3
120x3
130x2
135x2x5
107.5x5x5

Bench Squats
70kgx3
100x3
130x3
160x2x2 - ok, knee doesn't like the weight right now. Could be because I haven't squatted in months, really. Or the slip on the ice. Or spending Saturday kneeling on concrete.
100x10x3 - this was much better.

I don't know why I fight volume so much for myself when I recommend it for everyone else.

So dumb.

ETC
Band Rows - 100 reps
Glute Bridge - 75 reps

Lots of stretching after.

Already feels better after sitting in the one quad stretch for a minute and a half last night, icing when I got done and then hopping in an ice bath to finish the night.

Craig, you're a fan of the Inzer power pants too, right?

Silverback wrote: The reason you fight the volume thing.  Cause the volume thing is so much like maintenance, nobody wants to do maintenance.  Not close enough to the edge.

Could be. Hard for me to get under there and go "Alright! 10+ reps! Let's rock this joint!" 

Thursday, November 24/11

Did 22:30 cardio and a pile of stretching this morning.

Warmups, etc.

OHP
95#x5x2
125x5
140x6
160x3x2
170x2x2
180x2
190x2
200x1 - maybe the strictest I've ever pressed this. Right from total dead stop. Solid today.

Skipped push presses as my knees have been taking a beating lately.

Sn Pull/blks
50kgx3
70x3
90x3 - tapped my jaw here
100x3
105x2x3

Cln DLs
105kgx5
130x5
150x5
170x3x2
182.5x3
182.5x8 - just checking. Probably done smarter things in my life but oh well.

ETC
Ext Rotations - 100 reps
DB OHP - 100 reps - Figured Josh CAN'T be as dumb as he looks, so...

Ice bath ho!

Friday, November 25/11

Warmups

DB Bench - 100 reps
WG PU - 40 reps
Abs - 100 reps
Alt Curls - 50 reps

Some glute work and extra stretching after.

I call this my "Craig Smith Circa 2015" workout.

You say that NOW.

Sunday, November 27/11

Warmups.

1Board Speed
50kgx5x2
70x3
90x3x7

3Board NG
90kgx5
110x5
120x5x3

BSS
BWx10
20#x10
33#x5
50#x5

ETC
Band Pullaparts - 150 reps
Light DB OHP - 75 reps
BW Squats - 75 reps
McGill crunches - 40 reps/side
1Leg RDLs - 40 reps/side

Backoff week next week. A real one. Not a Roslik one.

Ok, that's fair.

Tuesday, November 29/11

Can't arrange after work workout today, so up balls early.

Warmups.

3Board Press
50kgx5
70x5
90x5
100x3
110x2x5

Band Pullaparts between sets. Totalled up 75 reps.

Bench Squats
50kgx5
70x5
90x5
110x5x2

Had to cut it short. Ran out of time. Even on a backoff. Damn warmups.

Saw my MT yesterday. Made the mistake of telling him I thought I was sitting pretty right now. He took it as a MISSION to find knots. Apparently my hips and hamstrings were WAY more messed up than I thought.

Mean spirited SOB.

Very nice. You've been slacking.

Friday, December 2/11

Warmups

OHP+PP
95#x3+2
105x3+2
115x3+2
125x3+2
135x3+2
145x3+2
155x3+2
165x3+2
175x3+2
185x3+2

Sn Pull/blk
50kgx3
60x3
70x3
80x3
90x3

Cln DL
110kgx3
120x3
130x3
140x3
150x3
160x3

ETC
Ext Rotations x 15 x 10
DB Bench x 15 x 5
Alt Curls x 6 x 6
McGill Crunch x 12 x 3
WGPU x 10, 10, 8

Jeff has a rare talent, to be sure.

The waist to hip ratio on that one is tasty.

Tuesday, December 6/11

Backoff week is over. Only hit the weights twice but did a lot of cardio and rehab stuff. Actually, I'm pretty routine about that, but don't log it much.

Warmups.

3Board Press
70kgx5x2
100x3
120x3
130x2
140x2x5 - reps felt solid, but not "go for a PR" solid, so I got in all the sets.

Bench Squats
70kgx8
90x8
100x8
110x8
125x8

I need volume. Form was good, but I need the reps here. And yes, I know I'm fake benching more than I'm fake squatting. It's all good.

ETC
Band Rows - 100
DB Press - 75
Abs
some random glute work and stretching

Sean wrote: Apparently my hips and hamstrings were WAY more messed up than I thought.

I worked with my MT last sunday. She's about 5'9, 200lbs and dug her elbows into my hip flexors. I'm not sure I've ever been in that much pain before in my life. Afterwards she told me to do the same thing with a LX ball.

I did it on monday night and it was almost as bad. I've got some work to do.

FWIW, to justify you're fake bench vs fake squats, your fake squats are high rep.

Thanks, Jake! Shit like that helps me sleep at night

I know what you mean about working the hip flexors, quads and glutes with the laX ball. Making your own palms sweat from pain is enlightening.

as she was grinding on my left hip flexor, it felt like someone was pretending my nuts were the captains of crush grippers.. fuck

i pulled my left groin in february, at the insertion point on the pelvic bone. whenever the muscle got activiate (deep squat) it felt like someone was holding a match under my nuts.

i'm not a fan of all these muscles being entangled with my peepee and nutsack nerves.

Friday, December 9/11

Totally screwed up week between work, wife's schedule and the damn wheel of my car FALLING OFF, it kind of gooned up my sched. Made a point of getting in there today.

Warmups.

OHP+PP
100#X5+2
130x6+2
150x5+2
165x(3+2)x2
180x2+2

SG BNPP
180#x3x2
200x3
220x3
240x1

First set at 180 felt like garbage. Been a while. Smoothed out after that. Man, do I ever get my hips into these a lot more than the front version.

Cln DL
110kgx5
130x5
150x5
160x5
170x5

ETC
Ext Rotations x 10 x 5
DB Bench x 10 x 6

Moved the weight/tension up on the assistance work. Still, everything was candy except the top end overhead stuff.

I'll get some abs and more mobility/accessory work in tomorrow and toss the high pulls in on Sunday.

Saturday, December 10/11

Warmuppery

CCTx5
DB Press x 25
WGPU x 6
TKE x 20
Alt Curls x 7
SLRDL x 10
Ab wheel x 6

Some stretching and then watched the lunar eclipse with the family.