14 Jan 15 | Pensacola is nice.

I've been in Pensacola for about 10 days now, and my schedule has stabilized (it'll de-stabilize again in a few weeks, but whatever).

10 Jan 15

Squat
45 x some

Bench
385 x 3

Row Machine
some x 5

13 Jan 15

Squat
225 x some

Bench
285 x 5
265 x 5 paused
225 x 10

Row Machine
some more x 5
some less x 12

Bis/Tris/Abs

I'm dealing with a pretty nasty hamstring pull.  I did it while doing sprints on Friday.  Ouch.  I'm guessing it'll be good to go this Tuesday.  The bench felt really good.  Bodyweight ~175.

30 DEC 14 | The sucking continues.

29 DEC 14

Military Press
185 x 3 (missed 4th rep)
145 x 10

Yates Row
205 x 5
185 x 10

Dip
45 x 12 x 3

Cable Pullover
some x 12 x 3

Rope Tricep Extension

Machine Curl

30 DEC 14

Squat
355 x 3 (missed 4th rep)
325 x 4 paused
275 x 5 high bar belted, 5 low bar belted


I'm starting to miss alot lifts, which is not like me (except in competition, where it's totally like me).  Both of the above misses were odd in that the first three reps felt pretty good.  I've been doing this long enough to know when I'm about to miss a rep, or so I thought.  In both cases, I was confident that I was about to get 5, but got stapled on rep 4.  I'm going to have to start doing something different.  My best raw squat progress came when I was squatting on Monday and Friday and doing deadlifts and front squats on Wednesday (while eating a surplus, of course).  I could start doing that, but I was planning on jumping into a bodybuilding style thing for a couple months.  Now I have a decision to make.  Do I want to become swole, or improve my squat?

27 DEC 14 | 69th post... heh heh

I don't know how my view feels about instrumental metal, but I like it.

Deadlift (belted)
425 x 2 conventional
425 x 2 sumo

GM
205 x 3

1/4-assed set of situps

These deadlift numbers are embarrassing.  I can probably squat that much right now with a belt and low bar position.  What kind of retard can squat as much as he can pull raw?

26 DEC 14 | My bench press brings all the boys to the yard.

Bench
295 x 3
275 x 4 Paused
275 x 5 Three Board

Pullup
70 chain x 3

BB Row
185 x 5

Probably could've gotten 4 on the 295 bench and 5 on the paused 275, but I'm still benching with no spotter/no handoff.  A handoff is good for at least on extra rep.  Also trying to be as strict as possible on the rows.  I've gone up to 275 x 5 in the past, but it was more of a RDL + power shrug than a row.

Current Post-OCS PRs

touch and go bench - 295 x 3
beltless olympic squat - 355 x 3
beltless conventional - 405 x 3
military press - 185 x 3

bw - 177

All Time PRs

touch and go bench - 315 x 4 at 195 bw
beltless olympic squat - 365 x 5 at 185 bw
conventional with belt - 475 at 195 bw
military press - 185 x 5 at 185 bw

23 DEC 14 | Swimming - The Lift Killer

18 DEC 14

Swim

19 DEC 14

DB Bench
120 x 6, 3

Lat Pulldown

Felt like shit.

20 DEC 14

Squat
345 x 4
325 x 3 Paused
325 x 3 Low Bar

Skursky 30 Second Abs™

21 DEC 14

Swim

22 DEC 14

Military Press
185 x 2 (hit 3 last time - wanted 5)
135 x 12

Parallel Grip Lat Pulldown
210 x 5, 5

Felt like shit.

23 DEC 14

Squat
355 x 3

Front Squat
205 x 5 (went light because haven't done it for 6 months, at least)

RDL
275 x 5

Leg Raise (one of them)


I've figured out that I always feel like shit and/or miss lifts if I swim the night before an upper body day.  I'm going to swim tomorrow and take an extra day off this time.  From now on, I'm going to swim in the evenings after doing lower in the early afternoon so there's a day off after the swimming.

18 DEC 14 | Who needs spotters

16 DEC 14

Bench
285 x 5 (more or less)
275 x 3 paused

Lat Pulldown
205 x 5

Shoulder Press Machine
220 x 5 (almost stacked the machine)

Chest Supported Row
115 x 5

Hammer Curl
65 x 5

Cable Triceps
one less than the stack x 5

17 DEC 14

Deadlift
405 x 3 conventional
405 x 2 sumo

GM
195 x 5 ouch

Oblique stuff

14 DEC 14 | Let's make an atlas stone.

12 DEC 14

Military Press
185 x 3
205 x 4 Push Press
135 x several with fat bar

Ring Pullup
0 x some
25 x 5, 5

Reverse Grip Bench (You read that right.)
205 x 8ish

Ring Dip

Fat Bar Curl

Ring Australian Pullup (is this a thing?)

I was at a crossfit gym, so I figured I might as well play on the rings.

14 DEC 14

Built an atlas stone
1 x 1

Squat
345 x 3
315 x 5 Paused
285 x 10

Spiderman Situp (This is where you hang upside down from a pullup bar and do situps.)