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Hastalles's Log
 

hastalles
Level 1

Join date: May 2010
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Posts: 1426

^ will do

wednesday - I'm not extremely sore from yesterday, so I think I'm finally eating enough. Good.

Bench press plan is 180 5 x 3. close grip probably 145 5 x 8ish, upright dips for da pump, band pullaparts

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spar4tee
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Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9955

You seem to like straight sets

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hastalles
Level 1

Join date: May 2010
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Posts: 1426

^ My favorite is straight singles. Reps over 3 are kinda new to me, maybe I should try ramping.

Wednesday:

Med ball throws

Bench - 180 x 3, 180 x 2 plus 1 assisted. Oh well. 155 x 3, 135 x 3 to work on technique. I'm slowly getting more stable and used to the motor pattern and thus faster.

Close grip (tucked elbows, hands right at the smooth with thumbs over into it) - 135 x 5, 155 x 5, 155 x 5, 155 x 4, 165 x 1 (not too heavy, just to reinforce tucked elbows, breaking the bar)

Dips (doing my best to stay upright and focus on my triceps. HUGE ego-killer) - BW x 5, 25 plate x 5 x mid (often to failure), last set I rest paused some more out then went to BW x failure. Had to do these kinda slow to fight the chest-dominant motor pattern that I'm used to (and have used far more weight with rghghg)

Cordova extensions (both arms though) - 30, 40, 50, 60, 60, 60 x mid, drop set with 10-20 second holds at the last few stages. felt gooood.

Ca-razy pump.

...and I have absolutely no problem feeling my pecs. lol.

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hastalles
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Join date: May 2010
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Posts: 1426

and fuck college papers

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

snap hips up not forward on oly lifts

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hastalles
Level 1

Join date: May 2010
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Posts: 1426

Thursday: can't train today, probably won't eat or sleep enough either. I'll just push today to tomorrow cause I believe the gym'll be open on Sunday.

I should have spread this fucking paper out more.

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hastalles
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Join date: May 2010
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Posts: 1426

Friday (Thursday):

Dragging ass all day, I just wanted to sleep. Probably cause I was working on my goddamn psychology paper til 3:30 last night and have been well under maintenance calories the last 3 days.

Tried to wake up with a neural charge session after my stretching/warmup. Kinda worked, then I did some hang snatches. had to keep the weight farther down than usual to keep them fast.

Oly squat - worked up to a not too slow single at 295. The most weight I've ever oly squatted, though not progression according to calculation. It was the best I could do for today though.

High bar squat from pins about 2 inches above bottom position. Very nasty position to get out of. Got 275 well off the pins with the help of Meshuggah but rocked forward and lost it. ran out of time and the gym closed, so I couldn't try again or do assistance work.

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hastalles
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Join date: May 2010
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Posts: 1426

Saturday - The gym building decided to host a fancy ass dinner without telling anyone of the change in hours. I kinda need the break anyway as I still have a pretty big food and sleep deficit to make up.

If they're open tomorrow I'll squat again cause I'm OHPing again on Monday.

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theBird
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Join date: Aug 2009
Location: Australia
Posts: 4369

BOOM!

Im in.




*tweet*

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Welsh_Lifter_91
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Join date: Mar 2012
Location: Wales
Posts: 69

I'll be following, interesting to see a log that's been going as long as this one, looks like you've come a long way. Keep up the good work.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Yo bird!

Welsh, thanks. Honestly though, I've made so many dumb mistakes. I should be much farther along by now. All water under the bridge though...

________

Gym was closed, they've gone to their normal hours again.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Monday:

didn't get much food yet, I'll fill it in good tonight.

Warmup

med ball push press throws, a few vertical jumps too

OHP - ramp up to 130. (with quite a lot of volume. Up 5 pounds each single starting with the bar, and with some repeats too) These were all freakin fast.

then 110 x 5, x 4, x 2. 95 x 6, x 3, bar x 10ish. Held each last rep at the top for a while. Huge delt pump.

no pin presses, cause I could barely raise my arms...

Dips (staying upright) BW x 3, 35 x 8ish, 35 x failure, BW x 10ish. 25 reps with BW in as little time as possible. Nice triceps pump.

I was somehow in there for 2 hours plus! I guess I'm gonna develop saggy breasts from not keeping my sessions under 45 minutes.

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hastalles
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Join date: May 2010
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Posts: 1426

tuesday:

fuckfuckfuck I don't know what the hell's wrong, I'll film my DL next time.

Deadlift - missed 325. (though it could have just been a bad day, warmups felt heavy)

Did a bunch of snatches (weight back on heels, hip snap up is awesome, hamstrings and glutes are in there) and got progressively angrier as I went, so

Deadlift - 275 5 x 5 (reset each rep as always) plus 1 more rep on the last set after about 20 seconds rest.

Shrugs - top set was 275. 3 sets there. Thanks Fro and spar, these work now.

Rows - top set was 185 x 5, though they got kinda shitty. So then more with lighter weights and higher reps

D-handle pulldowns - top set was 150. Did a few sets up there and a drop set. Nice lat pump.

Neck. 3 sets each way.

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hastalles
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Join date: May 2010
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thinking i should back down to shortish rest triples for DL and see where we go from there

short rest 290 triples, 300 doubles, 305 singles = 325 1RM. Triples-8, doubles-10, singles-20.

Example: Triples til I get 8 sets, singles plus 10 til I get 20 sets, (new triples weight from new est 1RM and add 10) til I get 8 sets. Like you were doing a few months ago with squats.

Then shrugs, RDL's, leg curls, and neck.

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caveman101
Level 2

Join date: Jan 2008
Location: England
Posts: 3469

sometimes, you just have shitty days

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1986

amen

I'm glad the shrugs worked out for you

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

^ well, I better come back pulling 345 or something then...

Forgot, i also did some straight bar curls after the pulldowns.

Today's plan (wednesday) 140 - 5x10 (bleh) close grip - ramp (5's or so) to a heavy double or triple, dips (plus 45), cordova

EDIT: I feel like crap, maybe dehydration from this poison ivy. I think I better just sleep instead.

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hastalles
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Join date: May 2010
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Posts: 1426

No training, getting poison ivy infused pus all over the gym doesn't seem like a good move.

Fuck this.

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spar4tee
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Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9955

hastalles wrote:
No training, getting poison ivy infused pus all over the gym doesn't seem like a good move.

Fuck this.

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hastalles
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Join date: May 2010
Location:
Posts: 1426

Thursday:

Couldn't take it, so I put on a hoody and did some squats anyway. Was hot and itchy as balls but worth it.

Squat (high bar) from pins up to 275. lots around there. My starting strength is shit.

Some vertical and broad jumps sprinkled throughout.

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theBird
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Join date: Aug 2009
Location: Australia
Posts: 4369

Poison ivy pus??


*tweet*

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

theBird wrote:
Poison ivy pus??


*tweet*


Oh right, yall got spiders and drop bears instead. Posion ivy is an asshole plant that makes you itch like a bastard. If you get it badly, you'll end up with blistered oozing sores.

At least it goes away after a week. Or three.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

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hastalles
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Join date: May 2010
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Posts: 1426

did some more jumps, my vertical hang time is noticeably longer.

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caveman101
Level 2

Join date: Jan 2008
Location: England
Posts: 3469

that's just shitty gravity where you are

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