Got yoke?

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Re: Got yoke?

Postby Eligius » Sun May 13, 2012 10:34 am

May 12
Incline BP: 265 x2+1 x2+1 x2+1
Yates Row: 325 x10 x10
HS Low Row: 122.5 x14 (weight per side)
Cable EZ Curl: 140 x15+5+4

Needed assistance on the 3rd incline reps. Been staying up too late the last several days and definitely noticed a difference in performance on the incline. Couldn't get and stay as tight as needed to make the bar do what I wanted. Likely will try it again to see if it was a fluke or if it's time to back off the weight. Still tearing through the Yates rows. Stay in the proper position, it's easy to plow through reps. Get tired/uncomfortable and allow your chest to cave or get more upright then suddenly everything is much harder.
Eligius
 
Posts: 511
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Re: Got yoke?

Postby Eligius » Sun May 13, 2012 5:37 pm

May 13
Grip Day

Grip Pulls: 225, 315, 405, 495, 545, 585, 495, 405
Overhand Finger Curls: 135 x10; 155 x10; 175 x10

Hands have toughened up some since last week. Working on that snatch you up, grand pappy grip.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Tue May 15, 2012 11:32 pm

May 15
Seated Press: 212.5 x8; 182.5 x11
Squat: 375 x5; 425 x3; 475 x6

Seated press reps back to where they were, with not squatting first. Gotta keep the grip on the bar tight. Wrists started to roll back on one rep and noticed the same problem on incline last week. Squat warmups felt good, then throw on the belt and it's game time. Was staying really tight at the hole and getting a great bounce. Afterward my training partner said depth looked like it was just making it -- borderline. Guess I had tended to loosen up a touch to get obvious depth. In any case, going to get it on video next time and take out the guess work.

Last time I did 475 for 6 it was a marathon set of miserableness. Wouldn't call it comfortable today, but it wasn't half bad. Next squat cycle I'll be ramping up to 485, a new workset PR!
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Thu May 17, 2012 9:36 pm

May 17
HS Decline Press: 215 x14+4+2; 115 x20 (weight per side)
Deadlift: 550 x5
Cable EZ Curl: 145 x15+8+4

One more jump in weight to make on the Hammer decline. Still tearing through the first rest-pause set, but it's rough starting the latter two. Used straps and paused the deadlift. 550 lbs ain't a joke, it's heavy. Cable curls may well be the best arm exercise I've tried. One side note though, after a heavy lift, that constant tension from the cable pulling down and forward isn't too kind to the low back.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Sat May 19, 2012 7:19 pm

May 19
Press: 207.5 x2 x2 x2; 185 x3 x3 x3
Leg Press: sled + 590 x30 x25

On the drive to the gym I had it in my mind for some reason that I was pressing 215. Sweet, closing in on a BW press. Later found out that wasn't the case, but it's not too far off. Ended up using more muscle than finesse in getting the weight up today. Maybe some residual fatigue, maybe things are slowing down again. I was leery about going heavy on leg press after whatever happened last time, so I decided to just double up on the rep set. Not the most fun thing in the weight room, but it'll get the job done.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Sun May 20, 2012 4:47 pm

May 20
Grip Day

Grip Pulls: 225, 315, 405, 495, 585 x2, 495, 455, 405
Overhand Finger Curls: 135 x10; 185 x8 x8; 155 x10

Worked up to 585 and hit it twice. Holding for time on the way back down. Alternated the mixed grip on time holds.

Hands are sore after that.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Tue May 22, 2012 8:55 pm

May 22
Incline BP: 265 x3 x3 x3
Squat: 200 x5; 250 x5; 300 x5
Cable EZ Curl: 150 x15+7+4

The relaxing, one-time-a-month squat deload day. Got the 3x3 without assistance on incline, but the final rep was a grinder. Don't see 3's progressing much further so I'll be changing it up. I'm thinking with my current incline 2 times/2 weeks, I'll keep running one heavy day then change the other to a rep day. So sets of singles, doubles, or triples, then a 5 5 5+ the next time. Follow up note: Did nothing heavy today, and sure enough, the cable curls didn't wreck havoc on my low back.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Fri May 25, 2012 9:54 pm

May 24
HS Seated Press: 155 x8; 125 x12 (weight per side)
Rack Pull: 475 x12
Cable Push Down: 12- x15+6+4
V-Pull Down: 195 x12; 135 x15

Running into the same problem as the Hammer decline -- not enough room for plates. It'll likely be more of a problem making bigger jumps on the press though. Rack pulls went well but wiped me out. Didn't get enough sleep and felt it afterward on the push and pull downs.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Sat May 26, 2012 10:50 pm

May 26
Incline BP: 225 x5 x5 x6
Yates Row: 330 x10 x10
Cable EZ Curl: 155 x15+6+4

Tried doing the less weight, more reps day, but didn't get quite as many as I'd like on the 3rd set. First 2-3 reps felt about effortless, so all the triples might've prepared me for doing..... triples! Oh well, onward and upward.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Got yoke?

Postby Eligius » Tue May 29, 2012 8:11 pm

May 29
Seated Press: 215 x5; 185 x10
Squat: 335 x5; 385 x5; 435 x8
Cable Push Down: 122.5 x15+8+4

First seated press set was doing some weaving on the way up -- bar path was all over the place. Hopefully can keep increasing it to at least two plates! Back off set was tough, but looked much better. Another 531 squat cycle begins. Been doing it since Dec or so and still liking how it works. Came home and honestly felt better than before the gym. The magic of squats.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

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