October 13, Day 31

LIFT

6 Singles

Deadlift

315x1; 345x1; 365x1; 385x1; 405x1; 425x1

Front Squats

135x2; 155x2; 165x2

Bench

225x1; 235x1; 245x1; 255x1; 265x1; 275x1

Hammer Chins

11

Notes

-Really didn't feel like working out at all.

-Had an olympic lifting bro check out my clean/front squat form.  He gave me some good tips.

October 11 - Day 29

LIFT

2x5 Day

Deadlift

275x5; 275x5

Bench

185x5; 185x5

Hammer Chins supersetted w/ Dips

7; 7

14; 14

1 Arm OH DB Carry

40 lb x 35 yards R/L;  40 lb x 35 yards R/L; 40 lb x 35 yards R/L

Notes

-Pretty sore today.  Scaled it back, but my reps were still fast.

-Added 1 to chins and 2 to dips.  I'm stronger at dips when I squeeze the bar super tight.

-Not sure how beneficial the OH DB carries are.  They are a nice little change of pace though.  I need to do more research on farmer's walks.  Pretty sure they are more intense than I gave them credit for, and they are impacting recovery.

October 10 - Day 28

LIFT 

2x5 Day

Deadlift

335x5; 335x5

Front squat

135x3; 155x3; 155x3

Bench

225x5

Pullups supersetted w/ Dips

6; 6 

12; 12

DB Swings

40x50

Notes

-Starting to feel a little beat up for the first time of this program.  I actually think its the front squats

-Realized after seeing Matt's blog that I'm basically a pussy with the swings.  He is doing 13 more pounds and like 50 more reps than I've  been doing.  So I did 40lb for 50 swings.  Definitely was huffing and puffing like a mofo.  It will be a while before I can challenge him.

October 8th - Day 26

LIFT

5-3-2 Day

Deadlift

315x5; 365x3; 385x2

Front Squat

135x5; 155x3; 185x2

Bench 

225x5; 255x3; 275x2

Farmers Walks

110/110 lbs x 60 yards;   110/110 lbs x 60 yards

Notes

-Found out my front squat form gets better as I add weight.  Also realized I've just generally been a pussy when it comes to front squats.  It's still a squat, it's still going to suck.  My form is slowly getting better.  Wrist flexibility is terrible (I mean terrible).  It substantially affects my bench press because it weakens them so much.

-Farmers walks are awesome.  They are tough with DB's because the weight isn't counter balanced with a long bar.  I was trying to figure out why they were so much easier at iFast with the actual farmer's handles.  It finally hit me last night.  Then length of the bar really affects stabilization.

October 6th, Day 24

LIFT

Deadlift

135x10; 135x10

Bench

135x10; 135x10

Chins

4; 4; 4
 

Dips

8; 8; 8

DB 1 Arm Overhead Walk (continuous)

35left x 40 yards; 35right x 40 yards; 35left x 40 yards; 35right x 40 yards

Notes

-I was pretty beat up from yesterday, though my recovery routine actually worked.  I wasn't sore, I just had nothing in my tank.  I made sure every rep was perfect.

October 5th - Flag Football

Flag Football

Played a 40 minute game of flag football tonight. On the first play of the game their fastest player intercepted, and I managed to run him down from cross field.  It was cool except for the fact I literally pulled both of my groins at the same time.  Seriously.  My own fault for getting their late and not warming up.

I played the rest of the game and had to stretch in between every play.  I seriously felt "old" for the first time of my life. 

Recovery

I could barely walk getting into my apartment.  I decided to take 90 minutes to get myself back in working order. I call this, "JB's Ultimate Recovery Routine."  Here is what I did, in the order I did it:

• 10 grams fish oil
• 8 tabs ibuprofin (200mg x 8 = 1600mg)
• 24 oz Gatorade
• Foam rolling everywhere needed
• Deep static stretching
• 2 scoops Isolate Protein Shake (~50g protein)
• Contrast bath: Cold 5 minutes
• Contrast bath: Hot 5 minutes
• Contrast bath: Cold 3 minutes
• Contrast bath: Hot 3 minutes
• 2 scoops Isolate Protein Shake (~50g protein)
• Bourbon on rocks
• Massage from gf
• Hot Shower
• ZMA

I accidentally reversed cold/hot.  Apparently, you are supposed to start with hot.  Right now my legs feel MUCH better than when I got home.  I still expect to be sore tomorrow... but if I'm anything less than crippled, then my routine worked.

October 4th, Day 22

LIFT - 2x5 Day

Deadlift supersetted w/ Dips

315x5; 315x5

12; 12

Bench supersetted w/ Hammer Chins

225x5; 225x5

6; 6

Workout time: 16 minutes

Notes

-gym was closing

-better pop than yesterday

-might add a little weight to deadlift.  315 has been my "standard."  Now that I'm in week 3 of the program, I might go a little more by feel... but only on the "upside."  Going by "feel" and using less weight than normal is a surefire way to suck.  The pendulum always needs to swing towards "more weight and more reps."  Not everytime - but most of the time.