Lets see what this muscle can do..

[AKIRA]

Standing oh bb press
170lbs for 8x3 (30 sec ri; last 2 sets could only get 2 reps)

Weighted neutral pull ups
35lbs for 8x3 (30 sec ri )

Seated oh db press
70lb dbs for 6x4 (30 sec ri )

Neutral lat pulldowns
180lbs for 6x4 (30 sec ri )

dynamic work
Stretched
sauna for 17 min


Went up and had some failures. Then I flipped some volume because, well, Im bored. I need to start a different workout.

 

[AKIRA]

Romanian deads
275lbs for 6x4 (30-45 sec ri; each start was a conventional to get it into place)

Single legged db rdls
45lb db for 5x5 (30 sec ri )

Ham curl
90lbs for 3x10 (30 sec ri )

Reverse hypers
25lbs for 2x12 (30 sec ri )

Dynamic core work
stretched


Right ass cheek started to hurt near the end if the Romanians. I kept on and decided that I'm gonna need that change. Either a p/rr/s or something from the stickies. Exercise selection should change too.

Today's workout was done after sex too.

 

[AKIRA]

Bench throws
155lbs for 4x4 (2min )

Jammer station
2 plates on each side for 4x4 (2 min)

Neutral pull ups
BW for 3x10
~super set
Standing oh bb press
115lbs for 3x10 (30 sec ri )

Flat db press
80lb dbs for 3x10
~super set
Yates bb row
135lbs for 3x10 (30 sec ri )

Stretched


Doing a conjugated program. First time doing bench throws and they're horrible. Jammer was better.

I only did super sets cuz of time.

 

[AKIRA]

Romanian Deads
315lbs for 4x4 (full recovery)

Marching DB Lunges
80lb DBs for 4x4 (full)

Reverse Hypers
25lbs for 3x15 (30 sec RI)

Leg Ext
1 plate + 25lbs for 3x15 (30 sec RI)

Ham Curl
2 plates for 3x15 (30 sec RI)

Stretched


The full recoveries on Power and Strength days are supposed to be 3 min, but I am sure when Dale wrote this he was suggesting whatever your full recovery is and mine was around 2 min. I felt that I was on the light side, but Ive not done heavy romanians in a while and I am not sure if ive ever done this heavy of lunges.
The endurance exercises were easier because of my recent RIs.

 

[AKIRA]

Bench
275lbs for 4x4 (full recovery)

T bar, squat cage attachment
4 plates + 25lbs for 4x4 (full recovery)

Standing OH DB Press
40lb DBs for 3x15 (30 sec RI; all 30 sec from here on)

Neutral Lat pulldown
150lbs for 3x15 (RP at 10)

Alternating Flat DB Press
50lb DBs for 3x15

Unilateral HS Row
1 plate + 25lbs on each side for 3x15

Stretched


Documenting that after I got up from the HS row, I hit my ball. It was uncomfortable throughout the last set and now, I have a dull ache going down my leg. So far, no pain to the touch, coughing, or stomping. But its there. This better not be serious!

Anyway, 275 was hard and I rested just under 3 min. The T-bars were super easy but they had a short ROM. Heavy rows for low reps have never been exciting to me.
The rest were endurance and they were all great. The last one, despite my current pain, may had needed 5 or so more pounds, but I wasnt in a struggle like in the others and I was able to focus more on the movement. I had some burn going on, but it was manageable. Burns were everywhere but here it wasnt so fuckign crazy.

 

[AKIRA]

DB Jump Squats
85lb DB for 4x4 (full recovery)

Jammer Station
2 plates + 10lbs on each side for 4x4 (full recovery)

The rest is 60 sec RI

DB Bulgarian Squats
30lb DBs for 3x10

Hack Squat
1 plate on each side for 3x10

GMs
135lbs for 3x10

Stretched


No pain in my balls!

Ok, this shit wipes my ass out. I couldnt even look at kettlebells. I want to go down on the jumps and get higher. The jammer station was kinda hard. Id say keep it.
The bulgarians were light yes, but thats cuz the fucker is hard. Hack and GMs were done lightly.

 

[AKIRA]

Bench throws
155lbs for 4x4 (90 sec - 2min )

Jammer station
2 plates on each side for 4x4
then clap pushups for 4x4(2 min)

Neutral pull ups
BW for 3x10 (60 sec RI)

Flat db press
90lb dbs for 3x10 (60 sec RI)

Standing oh bb press
135lbs for 3x10 (60 sec RI; failed on 4th rep, RP, got 2 more)

Seated Row
155lbs for 3x10 (60 sec RI)

Stretched


Couldnt remember what kind of row I did last time. Anyway, these bench throws are...theyre something. I dont know if theyre hard or I fear the bar is gonna hit the safeties. Anyway, everything else felt ok. I did have a failure, but I had to clean that fucker into place each time. Probably looked awesome doing it.

 

[AKIRA]

Romanian Deads
330lbs for 4x4 (full recovery)

Marching DB Lunges
85lb DBs for 4x4 (full)

Leg Ext
160lbs for 3x15 (30 sec RI; RP at 10)

Ham Curl
90lbs for 3x15 (30 sec RI)

Reverse Hypers
BW for 3x15 (30 sec RI)

Stretched


Full recovery was 2 min and above. Never at 3 min. My right ass cheek felt ok. So....not sure what it is, but I will keep my eye on it.

 

[AKIRA]

Bench
280lbs for 4x4 (3 min ri)

T bar
4 plates + 35lbs for 4x4 (90s-2 min ri)

Alternating flat db press
55lb dbs for 3x15

Unilateral hs row
1 plate +35lbs on each side for 3x15

Standing oh db press
40lb dbs for 3x15

Neutral grip lat pulldowns
150lbs for 3x15 (rp at 12)

Tiny stretched



I didnt think id get the bench past the 2nd set but thinking, yes, thinking i could got me there. Mental game 101. The t bars were still kinda easy. Its just that setup..

The rest were perfect. Lots of burns and i failed better this time. The endurance ones were all 30s ri.

 

[AKIRA]

DB Jump Squats
75lb DB for 4x4 (full recovery)

Jammer Station
2 plates + 15lbs on each side for 2x4 (full recovery)
2 plates on each side for 2x4 (full recovery)

The rest is 60 sec RI

DB Bulgarian Squats
35lb DBs for 3x10

Hack Squat
1 plate + 25lbs on each side for 3x10

GMs
135lbs for 3x10

Stretched


Went down on jumps and it was just as good? I cant gauge height. The jammer was too fucking heavy. I went down to 2 plates and I must remember to do 1 plate + 25lbs when I do them on the upper power days. Bulgarians are still hard and its aggravating. It makes my legs burn but I feel like they are like raises, where thats all they do. The hack was actually fucking hard! GMs were thought to be heavier than last, but I couldnt remember.

I keep getting this pop pain in my left lower back. Its sudden and random. I cannot trigger it manually and when I hurt my back years ago, I could always always always move a certain way to gauge my pain tolerance. This? Who knows.

 

[AKIRA]

Bench throws
160lbs for 4x4 (2min )

Jammer station
1 plate + 25lbs on each side for 4x4 (2 min)

Standing oh bb press
135lbs for 3x10 (60 sec RI)

Neutral pull ups
BW for 3x10 (60 sec RI)

Caveman with a 75lb DB doing floor presses and rows

Stretched


Do I see an improvement in bench throws? Its only a 5lb increase, but I am starting to develop that explosiveness. I went down on the jammer for the same purpose and yep, results.
The rest was a bit of a bitch, the OH presses being the easiest. The caveman kettlebells were tough as fuck! I did:

Unilateral 5 rep 75lb floor press
18kg clean & row
Unilateral unsupported 5 rep 75lb row
18kg snatch
Yes, this killed me. Granted, the first floor press was 10 reps on each side. A mistake.

 

[AKIRA]

Romanian Deads
335lbs for 4x4 (full recovery)

Marching DB Lunges
70lb DBs for 4x4 (90 sec RI)

Goblet Squats
70lb DB for 3x15 (30 sec RI)

Ham Curl
95lbs for 3x15 (30 sec RI)

Stretched
Sauna 17 min

I had to deadlift the weight into position each time. Ugh, this made me nervous. I was very hungry today and yes, this was hard.
I had a pain in my hip which is why it was a lighter lunge, but dammit, it went away.
Leg ext wasnt working and I didnt want to bitch out cuz of the lunges so goblets...they really fucked me.

 

[AKIRA]

Bench
285lbs for 4x4 (2 min +ri)

T bars
5 plates for 4x4 (2 min ri)

Flat db press
60lb dbs for 3x15 (30 sec ri )

HS Row
1 plate +35lbs for 3x15 (30 sec ri )

Standing oh db press
40lb dbs for 3x15 (30 sec ri; 1 rp)

Neutral grip pulldowns
150lbs for 3x15 (30 sec ri; 1 rp)

Light stretched
Sauna now


Bench was all in my head again. T bars were off the floor and again, easy, but that setup is shady.
The rest were burn city again and my arms look great!

 

[AKIRA]

Db jump squats
75lb db for 4x4 (2 min ri)

Thruster
85lb db for 4x4 (2 min ri )

Hack squat
2 plates on each side for 3x10 (60 sec ri )

Reverse hypers
25lbs for 3x10 (60 sec ri )

Leg extension
170lbs? for 3x10 (60 sec ri )

Stretched


No time for input

 

[AKIRA]

Bench throws
155lbs for 4x4 (90 sec)

Jammer station
1 plate + 25lbs for 4x4 (2 min)

Neutral pull ups
20lbs for 3x10 (60 sec RI)

Standing oh bb press
135lbs for 3x10 (60 sec RI)

Flat db press
100lb dbs for 3x10 (60 sec RI; RP at 5, failed at 8)

Seated Row
160lbs for 3x10 (60 sec RI)

Stretched


Another fucking WIPED day. Ok, so I did weighted pulls and it was done, BADLY. Once I got to the OHs, the 3rd set, I felt stiff as fuck all over. Never felt this before and it stayed with me.
When I got to flat DB presses, I wanted to go up and didnt find failing cuz I want some titties! But, I expected to do a RP to finish a set, but I was fucked. 95lbs next time, but this is my last week of conjugated.

The bench throws were...the same. I dont know if its explosiveness I am not developing...no, its the fear of hitting the safeties AND not catching. I still hoist it up dramatically, but not violently. The jammers felt worse this time around.

Today i was on the creatine filled pre workout that has worried me in the past. The creatine shouldve helped the higher repped exercises, but instead, I got that stiffness.

 

[AKIRA]

Romanian Deads
355lbs for 4x4 (2 min +; full recovery)

Marching DB Lunges
90lb DBs for 4x4 (2 min+; full recovery)

Goblet Squats
70lb DB for 3x15 (30 sec RI)

Ham Curl
2 plates for 3x15 (30 sec RI)

Stretched


Not bad huh? Well, I am wasted now. Hope I have a good day at work regardless!

 

[AKIRA]

Bench
295lbs for 3, 3, 2, 2 reps (2 min ri; failed)

T bars
5 plates +5lbs for 4x4 (90 sec ri )

Flat db press
65lb dbs for 3x15 (30 sec ri )

HS Row
1 plate +35lbs for 3x15 (30 sec ri )

Standing oh db press
40lb dbs for 3x15 (30 sec ri )

Neutral grip pulldowns
150lbs for 3x15 (30 sec ri; 1 rp)

Stretched


God dammit, i knew last night that today would be hard. I hardly had any calories and didn't sleep much. I am 208.5lbs and the strength on bench shows. Still, everything but pulldowns improved. And i do feel beaten up.

 

[AKIRA]

Db jump squats
75lb db for 4x4 (90 sec ri)

Jammer Station
2 plates for 4x4 (2 min RI)

Squats
225lbs for 3x10 (60 sec ri )

Reverse hypers
35lbs for 3x10 (60 sec ri )

Leg extension
3 plates for 3x10 (60 sec ri )

Core shit
Stretched


Ok, today I did a type of superset but not. I did a jump squat and the next set was the jammer station. It made the jammer station harder? I dont know, but it was tough. It needed more rests.
Hack squat was taken up. Bitch is never taken up!

 

[AKIRA]

Bench day? Horizontal Push?

Well, the bench numbers are bad so I wanted to make them better.

Bench for singles
305lbs for 10x1 (+&- 60 sec RI)

Bench
275lbs for 3x3 (60-90 sec RI)

Flat DB Press
110lb Dbs for 5x5 (45- 75 sec RI)

Neutral Grip DB Press
65lb DBs for 3x15 (60 sec RI)

Stretched

Sauna 16.5 min


305? At 211lbs? Meh, I dont know. I wanted to go heavier but without a spotter? The rests were all over the place. I felt like I didnt need them as badly so Id start out at, say, 60 sec. Then Id noticed I didnt need as much time OR Id increase it if the set got hard. Only time shit got hard was the first and last exercise.

 

[AKIRA]

Weighted wide grip pullups
2 plates for 10x1 (1 min ri; not the best rom)

Weighted wide grip again
45lbs for 3x3 (45-60 sec ri)

Weighted chins
25lvs for 5x5 (60 sec ri)

T bars, lever
2 plates for 3x15 (45 sec ri)

Core
Stretched
Sauna


So i couldnt go up all yhe way but it was close like to my face but not to my chin. The rest were great.

 

[AKIRA]

Going to a full body routine and I still have to work through the wrinkles. Today my back was really stiff so I couldnt do what I wanted. Its sore from doing core + kettlebells and some self myofacial release helps but I have nt had much time to do it. Anyway its a template from Cowpimps sticky

Workout A push
Lower push either ME or DE
Upper push
Lower Push 3x10
Upper push


Workout B pull
upper pull
lower pull
yadda yadda

Ill also add in accessory work when I have time.

Today
Goblet DB Jump Squats
60lb DB for 5x3 (1 min RI)

Bench
275lbs for 5x3 (1 min RI)

Goblet DB Squat
80lb DB for 3x10 (1 min RI)

Standing OH DB Press
40lb DBs for 3x10 (1 min RI)

Reverse Hypers
~ss~
Diamond Push ups for 2x10 (30 sec RI)

SMR
Stretched


Like I said, back is all stiff from core work. I wanted to do squats but I thought why not do jump squats? Naturally, I would need another power workout for upper and that would be a jammer station or clap pushups. Couldnt make it to the good gym today, so thats that.
Bench was challenging, hard on the very last rep. The OHs were too easy.

 

[AKIRA]

Back from back pain

Romanian Deads
(lots of warm ups to see if any pain.....none)
275lbs for 5x3 (1 min RI; last set had 5 reps)

Weighted Wide Pullups
45lbs for 5x3 (1 min RI; strapped for 4 sets)

Reverse Hypers
25lbs for 3x10 (30 sec RI)

HS Row
2 plates on each side for 3x10 (30 sec RI)

Farmers Walks
90lb DBs both ways
100lb DBs one way, and 2 RPs on the way back

Concentration Curls
25lb DBs for 5x8 (30 sec RI)

SMR
Stretched


Ok, so deads were fucking easy. I still have some tightness but I had zero distraction during the deads.
The pullups were harder. I thought Id pull more weight since I was strapped and doing low reps, but the form was near flaws. I did full ROM, however.
The next 2 were good burns. The concentration curls were done on a preacher and I actually clenched my bis on each rep. Honestly, I have never been disciplined in doing this. I did the curls the traditional way and I did them because I was sick of having no crease between my bi and deltoid. Perhaps this can help.
First time ever doing farmer walks. My grip went out on the 100s and made me wonder what I am to focus on when doing these. They were still taxing, but my grip went out before anything else. Cant use straps on these...right?

 

[AKIRA]

DB Lunges
75lb DB for 5x3 (1 min RI)

Flat DB Press
115lb DBs for 5x3 (1 min RI)

Goblet DB Squat
70lb DB for 3x10 (1 min RI)

Standing OH DB Press
45lb DBs for 3x10 (1 min RI)

Jammer Station
1 plate + 25lbs on each side for 5x3 (45 sec RI)

Skullcrushers....nope.

Rope Pushdowns
130lbs for 5x8 (30 sec RI)

SMR
Stretched


I waited all day for the hangover to go away and dammit if I thought I had this. Today was fucking hard as shit because of last night. I thought I was going to have a panic attack after the 1st lunge set. Gave myself some extra time and after pouring out sweat, I saw this shit through.

 

[AKIRA]

Romanian deads
295lbs for 5x3 (1 min ri)

Weighted wide pullups
45lbs for 5x3 (1 min ri)

Reverse hypers
35lbs for 3x10 (30 sec ri)

Hs row
2 plates + 10lbs on each side for 3x10 (30 sec ri)

Concentration curls
25lb dbs for 5x8 (30+ sec ri)

Stretched

Not having a good day. But despite how i feel, i did very well here. The pullups got shitty but everything else was peachy.

 

[AKIRA]

DB Lunges
80lb DB for 5x3 (1 min RI)

Bench
285lbs for 5x3 (1 min RI)

Goblet DB Squat
70lb DB for 3x10 (30 sec RI)

Standing OH DB Press
40lb DBs for 3x10 (30 sec RI)

Rope Pushdowns
165lbs for 5x8 (30 sec RI)

Stretched


After tossing and turning for 2 hours this early morning, I managed to get up and do great at teh gym. Lunges were easy, bench wasnt. I felt like Id fail, but again, all in my head.

 

[AKIRA]

Romanian deads
310lbs for 5x3 (1 min ri)

Weighted chinups
45lbs for 5x3 (1 min ri)

GMs
95lbs for 3x15 (30 sec ri)

Barbell Row
135lbs for 3x15 (30 sec ri; 4 RPs!?)

Caveman with concentration curls

Stretched


So nice to have a great morning! No hangovers, no stress. But still, holy shit, barbells were hard!
Anyway, gonna have to implement a DE soon.

 

[AKIRA]

Db jump squats
65lb db for 5x3 (45 sec ri)

Jammer Station
1 plate + 35lbs for 5x3 (45 sec RI)

Jammer Station
1 plate for 3x5 (30 sec ri )

KB thursters
20kgs for 3x10
~ss~
Diamond/clap pushups
3x10 (30 sec RI

Stretched


Some DE never hurt anyone. Lets see, the jump squats are a bit hard. Not getting very high. The jammer is up, loved doing the 3x5, and the last exercise was a superset. 20kg was a bit easy, but the pushups were 5 diamonds then 5 claps. They alternated in between sets.

 

[AKIRA]

Romanian deads
315lbs for 5x3 (<60 sec ri; strapped after 2 sets)

Weighted chins
55lbs for 5x3 (<60 sec ri)

Reverse hypers
35lbs for 3x15 (30 sec ri)
Concentration curls
30lb dbs for 4x8 (however long it took the hypers then 30 sec ri)

Stretched


Very good day but rushed. I didnt do rows cuz i did them last night during kettlwbells. The hypers and curls were alternating between sets. I rested 30 sec after each set.

 

[AKIRA]

DB Lunges
85lb DB for 5x3 (1 min RI; strapped)

Bench
295lbs for 5sets 3, 3, 1, 1, 1 reps (1 min RI)

Goblet DB Squat
90lb DB for 3x12 (45 sec RI)

Standing OH DB Press
45lb DBs for 3x12 (45 sec RI)

Jammer Station
1 plate on each side for 5x5 (30-45 sec RI)

Rope Pushdowns
160lbs for 4x8 (30 sec RI)

Stretched


I needed to shit this morning, couldnt, feared that id have a problem, didnt, bitched out on the benches. Twas heavy, but I thought id get through it considering every time I talk about this, I say that I get through it regardless. Well, that 3rd set, I just caved after the 1 st rep. I may had gotten more reps in the other sets, but I opted out of trying because of being tired.

I hate working out before work. I hope I dont drag too much ass today.

 

[AKIRA]

Romanian deads
295lbs for 5x3 (<60 sec ri; strapped on 3 sets)

Weighted wide pullups
45lbs for 5x3 (<60 sec ri; strapped)

Bent over rows
135lbs for 3x12 (30 sec ri; rp!)

Reverse hypers
35lbs for 3x12 (30 sec ri)

Concentration curls
30lb dbs for 4x8 (30 sec ri)

Stretched


Up at 530 and in at 6am! Great restart. Oddly, i felt strong as hell! Except for the rows. God damn.
Yes i did go down on deads but i didnt want to press my luck considering how ive felt. Perhaps i shouldve...