K.i.s.s.

[AKIRA]

My left leg hurt yesterday after my Saturday slam. You never know shit is gonna hurt until hours later.

My knees try to stay as locked as possible but there is some bending going on. My hamstrings are fried by then and I have to weary of my disk. I shouldnt even be doing these, but I need variation. Dont expect big numbers here.

 

[Witchblade]

I think (and practice) a slight knee bent is good to take some stress off the knees and consequentially your lower back.

 

[AKIRA]

I tell ya, I still feel it in my hamstrings. When these fuckers fatigue, you get a feeling of satisfaction knowing you did a good job.

 

[AKIRA]

Upper Vertical (damn, when was the last time I did this?)

Active Stretched

Warm ups..
Isometric Side Planks
Floor Bridges on hands
L Pullups

Wide Grip Pullups
BW for 5 reps
55lbs for 3 sets, 5 reps
Same thing for 2 more sets, 4.5, 3.5 reps (>2 min RI; failed)

Seated OH DB Press
35lb DBs for 5 reps
55lb DBs for 5 reps (both standing)
75lb DBs for 5 reps
100lb DBs for 5 sets, 5 reps (>2 min RI)

Close Grip Pull ups
35lbs for 4 sets, 6 reps (2 min RI)

Standing OH BB Press
135lbs for 4 sets, 6 reps (<2 min RI)

Static Stretched


Pullups were hard, but I think it was cuz they fucking took the tape and tape residue off my pull up bar! I needed that shit! So, what do you think fucking happened? Yep, you guessed it, grip started to slip like a wet pussy on a banana peel. Distracted from getting my reps? Maybe...but Id say not cuz I did drop and readjusted and still it was a no go.

Seated DB presses are still cardio costly. I swear, youre breathing MUST be perfect or youre not moving SHIT.

Close Grips were better...OH BB Presses were too easy.

And thats that.



I have another quad day coming up, then its back to push/leg/pull/leg. 5 sets of 3 reps for week A, then who knows what Ill do for volume on week B. It will prolly be something close to this.

I like having a 'full body' feeling on my upper days, but I need some variation.

 

[Burner02]

Seated OH DB Press
100lb DBs for 5 sets, 5 reps (>2 min RI)

grip started to slip like a wet pussy on a banana peel. And thats that.

dam dude! Noice presses!

oh...and how poetic...

 

[AKIRA]

Haha! Yeah thanks!

I was kinda down about not getting my 295 bench up for 5x5, but I noticed the max strength week before had a 275 5x5, so my dumb ass raised it 20lbs! I might keep it for now and drop the volume to 5x3. I am destined to get there anyway.

 

[AKIRA]

Another day in the corps

Quad Dominant (Squat Day)

Active Stretched

Warm ups..
Bridge w/shoulder on ball & feet on Bosu, unilaterally (failed)
Crunches on Ball
Single Legged Squats

ATG Squats
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
285lbs for 5 sets, 5 reps (2:30-full recovery RI)

Unilateral Leg Press
6 plates for each leg for 4 sets, 6 reps (> 90 sec RI)

Static Stretched


Tried some harder warm ups today. Kinda had to due to the chilly bike ride there. Those bridges were crazy hard. I was all over the place.

Squats were pretty tough. All the way down, with the best form I could muster is no easy task. I had to take a few breaths in between 3rd-5th reps a few times.

Unilateral presses made me wonder if I have been a secret agent for the Pussy Posse. This shit was hard and right this second, I dont know what I have been doing, but if I could do this, then Ive obviously been taking the easy path.

Volume & exercises are limited cuz of this yoga shit I do now in class. Its not fun going in there with sore quads, in fact, its the fucking pits.

Anyway, thats it for a while. Actually, might not be a long while, but when I return, its push/leg/pull/leg for some metabolic work, then Ill get serious with this shit. 4x3 to 3x3 of max strength movements.

 

[katt]

Nice squattage work there! And doing the leg presses after.. equally nice!

How long have you been doing the Yoga???

 

[soxmuscle]

I like the RI's on your squats. I never understood the rush when doing power lifts like that. Why not be at full strength and get the best out of every set?

 

[AKIRA]

I try to be consistent with my rest intervals. For instance, lets say last week, I did 275 for 5x5 with 2 min RI. The next time I did squats, I did 285 for 5x5, but I failed on my last set. What gives first? More rests or less increase in intensity.

Also, if I wanted to do the same volume, but took 3 min instead of 2 and I increased my intensity the following squat day, did I get stronger or could I always had done a higher intensity with a 3 min RI.

Yeah... i got problems.

 

[fufu]

Quad Dominant (Squat Day)

Active Stretched

Warm ups..
Bridge w/shoulder on ball & feet on Bosu, unilaterally (failed)
Crunches on Ball
Single Legged Squats

ATG Squats
135lbs for 5 reps
185lbs for 5 reps
225lbs for 3 reps
245lbs for 3 reps
285lbs for 5 sets, 5 reps (2:30-full recovery RI)

Unilateral Leg Press
6 plates for each leg for 4 sets, 6 reps (> 90 sec RI)

Static Stretched


Tried some harder warm ups today. Kinda had to due to the chilly bike ride there. Those bridges were crazy hard. I was all over the place.

Squats were pretty tough. All the way down, with the best form I could muster is no easy task. I had to take a few breaths in between 3rd-5th reps a few times.

Unilateral presses made me wonder if I have been a secret agent for the Pussy Posse. This shit was hard and right this second, I dont know what I have been doing, but if I could do this, then Ive obviously been taking the easy path.

Volume & exercises are limited cuz of this yoga shit I do now in class. Its not fun going in there with sore quads, in fact, its the fucking pits.

Anyway, thats it for a while. Actually, might not be a long while, but when I return, its push/leg/pull/leg for some metabolic work, then Ill get serious with this shit. 4x3 to 3x3 of max strength movements.

hey, I did the same squat workout today.

 

[AKIRA]

Back to regular ol' Push

Active Stretch

Warm ups..
Oblique Planks into Regular planks into "Upward Facing Dog" (Cobras)
Rope Crunch
Push Up on Swiss Ball

Flat DB Press
55lb DBs for 5 reps
65lb DBs for 5 reps
80lb DBs for 5 reps
115lbs for 2 sets, 8 reps
Same thing but failed at 6, RPed, got last 2 (90 sec RI)

Seated OH DB Press
55lb DBs for 5 reps
80lb DBs for 3 sets, 8 reps (90 sec RI; failed at 8th rep on 3rd set)

Unilateral Incline DB Press
60lb DBs for 3 sets, 10 reps (90 sec RI)

Alternating Standing OH DB Press
50lb DBs for 7.5 reps, failed, went to 40lbs, finished the set
40lb DBs for 8 reps, failed, went to 35lbs, finished the set
40lb DBs for 8 reps, failed, RPed, got last 2 (90 sec RI; )

Hise Shrugs
295lbs for 2 sets, 8 reps (60 sec RI)

HIIT, Eliptical
5 min warm up
6 sets of 22 sec sprints w/1 min in between
5 min cool down

Static Stretched


Wow. Well I guess its interesting to be back, huh?

I was a little surprised to gas out on the 115s. I guess it was cuz of the longer rest periods and less reps I was accustomed to..I dont know.

OHs were hard and scary.

Unilateral Presses were tough too! Fucking 60lbs?! Jesus!

Oh christ, I dont even want to talk about the fucking standing presses.

Despite the unpredicted failures, it was actually a great gym day. I was going to add in Skullcrushers, but my triceps were done after extending the elbow all fucking day. Seriously, this, THIS is what everyone talks about in Training when it comes to adding in an "arm" day. Its just not needed.

Oh...and the goofiest and actually least talented kid today said to me: "You dont need to be any stronger. You could rip a baby in half." What?!?!?!

 

[AKIRA]

Ham for breakfast?

Active Stretched

Warm ups..
"Power Yoga" movements (plank into upward facing dog into downward facing dog; full bow pose into reverse camel into opposite full bow pose)
Crunches w/legs on ball
Single Leg RDLs

DB RDLs
55lb DBs for 6 reps
65lb DBs for 5 reps
75lb DBs for 5 reps
100lb DBs for 3 sets, 8 reps (90 sec RI; straps used on 2nd & 3rd sets )

Hamstring Curl
90lbs for 3 sets, 10 reps (60 sec RI)

Barbell Wrist Curl (supinated)
135lbs for 2 sets, 12 reps (30 sec RI; last rep held for 5 sec)

Barbell Wrist curl (pronated)
95lbs for 2 sets, 12 reps (30 sec RI; last rep held for 5 sec)

HIIT, Treadmill
5 min warm up
4 sets of 20 sec sprints w/1 min moderates
7 min descending cool down

Static Stretched


RDLs were right where I thought theyd be compared to last time. My left forearm, let me tell ya, was burning even with straps. It must be tuckered out after doing the single legged RDLs. Thats the only explanation.

I opted for Hamstring Curls instead of Glute-Ham Raise due to my left knee. Ill explain in a sec...

I did wrist curls, forward and backward and it got me thinking...
This..

..is not the same as this:

Clearly, sitting down and doing them removes a shit load of the static hold effect. Frankly, I cant see a good reason doing wrist curls any way other than standing, so I wonder if the "grip" threads in Training are telling people to avoid the seated curls rather than the standing. Standing should do both static and flexion, so how could this go wrong?

 

[soxmuscle]

I try and switch up DB's and BB's as much as possible, but how'd the DB's feel on the RDL's?

 

[AKIRA]

They always feel good. ROM is a bit awkward for RDLs. Conventional DB Lifts would prolly be the absolute best, but my DBs go up to 130 only.



By the way, I guess I messed up my knee during apprehending a shoplifter 2 saturdays ago. I was told not to lift, but I did anyway and really, I feel no pain. But I got my MRI yesterday and I am supposed to bring the disk to another doctor (workers comp) and being in the MRI again scared me.

I just really cant see how my knee is in any bad form. We didnt land hard on the ground and where the fuck is all this crackling coming from?!

 

[fUnc17]

You military press 100's? what the fuck are you flat pressing?

 

[AKIRA]

Military? Well, standing overhead barbells are way over 100lbs.

Ohhh the seated overhead DB presses... Yeah theyre a doozy huh.

I flat press shit right now. 285-295 for a few reps, but that will change back to 315-335 for reps.

 

[tallcall]

Everything is looking very impressive! I hope the knee will be alright!

 

[AKIRA]

Pull or Tug it

Active Stretched

Warm ups..
Floor Bridges
Rope Crunches
Pull ups

Weighted Wide Grip Pull ups
25lbs for 3 sets, 8 reps (90 sec RI)

DB Row
100lb DBs for 3 sets, 8 preps (90 sec RI)

Close, Supinated grip Lat Pull Downs
130lbs for 3 sets, 10 reps (60 sec RI)

Unilateral Hammer Strength Row
1 plate + 25lbs for 3 sets, 10 reps (60 sec RI)

DB Shrugs
95lb DBs for 2 sets, 10 reps (45 sec RI)

Static Stretched


Ok, I am going ot have to find a new pull up bar cuz the fucker has no tape or brailing or anything. Its just steel and my fingers just start to slip off cuz of sweat? I dont want to have to use straps here..

Rows were fucking hard! Welcome back to Push/Leg/Pull.

Pulldowns were a lil easy, same with the HS rows, but it was for metabolic work mostly.

Shrugs were thrown in cuz biceps were fried. Gotta be balanced with Push.

I was going to do cardio but I was really wiped today. Who knows..

 

[tallcall]

Active Stretched

Warm ups..
Floor Bridges
Rope Crunches
Pull ups

Weighted Wide Grip Pull ups
25lbs for 3 sets, 8 reps (90 sec RI)

DB Row
100lb DBs for 3 sets, 8 preps (90 sec RI)

Close, Supinated grip Lat Pull Downs
130lbs for 3 sets, 10 reps (60 sec RI)

Unilateral Hammer Strength Row
1 plate + 25lbs for 3 sets, 10 reps (60 sec RI)

DB Shrugs
95lb DBs for 2 sets, 10 reps (45 sec RI)

Static Stretched


Ok, I am going ot have to find a new pull up bar cuz the fucker has no tape or brailing or anything. Its just steel and my fingers just start to slip off cuz of sweat? I dont want to have to use straps here..

Rows were fucking hard! Welcome back to Push/Leg/Pull.

Pulldowns were a lil easy, same with the HS rows, but it was for metabolic work mostly.

Shrugs were thrown in cuz biceps were fried. Gotta be balanced with Push.

I was going to do cardio but I was really wiped today. Who knows..

I like those rows, I can't come anywhere close with dumbbells though.

 

[AKIRA]

My DB rows have always rocked. My grip with them is never that bad either. Today, however, they sucked. I am not used to pulling so much in one day yet.

 

[AKIRA]

Truth be told...

I am going to hold off squats. I am extremely about it, but my left knee sounds like fourth of july when I squat. Its odd cuz it doesnt hurt, but its louder and they said I had cartilage problems. So I dont want to take a chance.

Ill still do deads, but I am too scared for quad movements.

 

[katt]

So did you ever take that MRI disk to another doctor to see what the problem was???

 

[P-funk]

a) gait analysis/gait training (if it is bad, maybe custom orthotics)

b) soft tissue work to help increase joint space

 

[AKIRA]

katt, I called today to see what the fuck I do with this thing. I actually have the disk and took a look see, but I really dont know what I am looking at. I have a transverse view of it along with a frontal view.

P, what is soft tissue work exactly? I might already be doing it, but this is new, personal grounds for me, so it would be best not to fuck it up.

Still no pain during any sort of squats. The only time I feel discomfort (not really pain) is going down stairs. Also, its if I go down 1 step at a time vs. 2 steps. Odd shit.

I skipped Quad dominant today and will continue to do so. Checking my pride at the door and listening to the doc. Squats can wait.

 

[AKIRA]

No Squats... So, Push Day

Active Stretched

Warm ups..
All sorts of planks
Push ups on ball

Barbell Bench
135lbs for 5 reps
225lbs for 2 sets, 3 reps
245lbs for 3 reps
295lbs for 4 sets, 3 reps (3 min RI)

Standing OH Barbell Press
135lbs for 5 reps
185lbs for 4 sets, 3 reps (3 min RI; last rep failed)

Weighted Dips
2 plates for 3 sets, 5 reps (90 sec RI)

Seated OH DB Press
90lb DBs for 3 sets, 5 reps (90 sec RI; failed on last rep)

Hise Shrugs
275lbs for 2 sets, 10 reps (rests were long due to sharing the squat rack)

Static Stretched


I had some bad dreams last night due to an ex threatening to commit suicide, so naturally, I was pretty distracted today.

All in all, I stayed focused, even ditched the mp3 player and tried the bench. First set was hard, but I think it jump started my attention, for the next sets were pretty easy. Some struggle, but 315 here I come.

My OHs were awesome. Seriously, I didnt see this shit coming. I fucked up the breathing on the last set. Stupidest shit in the world right here.. Every time I try to focus on breathing, I always fuck up that set! However, every time I just do the presses naturally, I am fine. Too much emphasis on details.

Dips were easy. Seated were just right.

Threw Hises in cuz it was a push, but I had to share the squat rack with a guy front squatting and a guy push pressing.

 

[P-funk]

Soft tissue work like massage....like neuromuscular techniques, etc....I guess you could do it on yourself but it is tough to get the right amount of pressure.

 

[AKIRA]

Ohhh. Hmm. I wonder who I can talk to around the school... I really dont know where to begin when hunting for specifics.

 

[1quick1]

Nice workout man. Some strong pushing there. Nice standing OH presses too.

 

[AKIRA]

Oh hi there! I was just meaning to get back on the you know who site.

I dont think Ive ever pressed 185lbs over my head for more than 1 rep max. Its in this journal somewhere though, but Ive never been concerned with it cuz its a shady lift when it gets heavy, hence the reason for surprise.

I will try and do a ham dominant today, but I am reluctant. The moment I feel discomfort I am going to have to stop. There isnt as much flex in the knees so thats the only thing I am routing for and still...there hasnt been any pain.