rep upper body

forgot my log book but i think i remember what i did this morning

Circuit 1
DB press
60 x 10, 8, 7

Pull downs
130 x 10, 8, 6

Circuit 2
Machine row 3 sets can't remember the weight

DB side raises
15 x 10, 10, 8

Circuit 3
Bicep curls and tricep extentions 3 sets

Max-effort Lower Body

Front squats
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5

RDL's w/ hook grip
45 x 10
135 x 10,10

Back extensions
10 x 10 (dumbbell held behind head)
body weight x 10

Hanging leg raises
body weight x 3,3

Treadmill
20mintues "calories 181"

Front squats felt awesome. A little hard on the fingers and wrist flexors but other than that they felt fine. Back squats have a history of hurting my low back and left hip. I never really done front squats so I am expecting to gain strength and stay healthy with these for awhile.

The hanging leg raises were awful. My core strength is shit right now. I will be doing daily low load ab work as well as some of my other weak points to get my strength up. For now still keeping the intensity/volume fairly low/moderate to prevent getting super sore.

I been walking 3-6 miles a day. Soon I will start mixing it up with walking w/ a weighted hiking back pack and jogging.

Cleaning The Rust Off, Upper body work

Max-effort upper body

Close grip bench press 
95 x 10
135 x 5
155 x 5
185 x 5
135 x 10

Circuit 
"Fat man" pull ups
body weight 10,10

Lateral shoulder raises
15 x 10,10

Triceps rope pushdown
40 x 10,10

Cardio 
3 mile walk outside

This workout was tough being that I haven't worked out in about 3 months. The weights felt heavy and shaky and my endurance sucked.

I decided to follow the "westside for skinny bastards"  http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html with the temporary removal of the explosive exercises and true max effort for the lower body. This is because frankly my body and mind are just not ready for it yet. I also decided to do use this template over the "531" because in the past i have become discouraged when my hip would start to act up during squatting or if my shoulder started to hurt with bench pressing. This template allows me to sub in other exercises much quicker than following 531 would allow me. 

Squat 270 x 5 cycle 1, 1s week

Just went to the gym today to do some quick squats. I was tired and got in late so my plan was to squat then leave. My left hip felt weird in the hole and my form felt off but the 270 x 5 felt easy I thought of pushing the reps more but a mix of lazy and caution changed my mind.

Bench 190 x 10 Cycle 1, 1s wave

I didn't bother with a video today but today ended up being another really good workout.

Bench
190 x 1 was the goal

What I did
190 x 10 then did 205, 215, and 225 for easy singles with pause on chest.

I did 3-4 pull ups between each bench set plus the warm up sets not listed.

Dumbbell rows 65 x 10, 10, 10 super set with dumbbell single arm military presses 50 x 10, 10, 9

Spent after this, can't wait for my work capacity to start increasing again. 

Hip Thrust PR and Sumo Deadlift PR

I made a goal for myself that once I became strong enough to do a 225 x 10 hip thrust then I will start deadlifts again. I had a problem with deadlifts in the past because my glutes were not strong enough to properly lock out the weight. My erectors would take over and bam back pain. Well I hit 225 x 10 on the hip thrust way earlier than I thought. Now they were not pretty, I certainly could of locked out the weight by another inch and held it for another second at the top but that is close enough for me for now. I think my feet were too far out. Next time I will pull them in closer.

I then tried some deadlifts. I opt for sumo stance deadlifts because they keep my spine straighter than conventional stance. I also am using a hook grip (thumbs around bar 1st then fingers over thumb vs conventional grip of fingers over bar 1st then thumb over finger). I am using the hook grip for a couple reasons. The biggest reason is injury prevention. I simply can't afford a bicep tear. It also great for the Olympic lifts (clean and jerk, snatch) because I plan on getting into them soon when I have more time for training.   

Deadlifts worked out better than I ever hoped for. I havent pulled deadlifts in a very long time. I cant tell you the last time I pulled deadlifts. I did sets of 3 until I got to 315. I wanted 315 for a triple but my hook grip just gave out as I am just not used to holding a bar that way. So I threw on 365 and went for it. Watch closely at the end right before I grab my camera phone, I almost passed out. Not used to max deadlifts :) This is a PR for me. I have pulled 505 with a belt mixed grip years ago in a competition but I am considering this a PR since its sumo, no belt and hook grip. Then I finished up with 1 set of weighted crunches, side bends, and reverse hyper machine. Now that I feel I can deadlift safely I will start a deadlift day up 5/3/1 style.

Military press, Cycle 1, 3s week

Got me some good gym time today after work. Just did two exercises today. Hit some military presses and dumbbell rows.

Military press worked up to 130 x 7

Dumbbell rows 50x10,10 then 70x 10, 10, 10