strength training redux.

My hands are burger after losing a couple calluses last night doing dead-lifts. Awesome.

Swiss Bar Incline Press with Chains:
195x3x8

3 Board Bench Press:
315x4x2
325x3x1

Bent Over Barbell Row:
185x8x1
235x8x1
185x8x1

Band Pushdown - Green & Black:
Green & Black BandsxAMPx3

Band Row - Teal Band:
TealxAMPx3

Duration: 70 minutes

I trained with my old friend Pat O’Connell tonight. We hit up the ‘x-Sport’ gym in Logan square - I have a membership but try to avoid this hell hole…at least it was a Friday and the place wasn’t too full.

Deadlift - barbell:
405×6x1
455×3x1
475×2x1
485×1x1
315×6x1
225×6x1

Good Morning - barbell:
225×10x3

Gorsha Squat:
25×8x3

Seated Calf Raise:
180×10x3

Pinch Grip Alternating - Plates:
45xAMPx3

485 is a PR on the DL for me.

Duration: 90 minutes

I had my first appointment with the chiropractor today. It was a good initial consultation that finished off with some electro stim on my lower back. I left the chiro and headed straight to GB to train.

Swiss Bar Floor Press with Chains:
225×8x1
275×6x1
315×4x1
315×3x1
315×2x1

Grayson 1 Arm Barbell Row:
70×8x1
95×8x1
105×6x1
75×8x1

Swiss Bar Seated Overhead Press:
100×6x3

Lat Machine Pull Down:

160×8x1

175×8x1

180×8x1

Seated on Floor Upper Pulley Pull to Face:
175×8x3

Green Band Tricep Pushdown:
Green BandxAMPx3

Duration: 90 minutes

Nice deload workout; feeling really good despite a nagging headache the entire day. I am currently taking a butt-load of supplements; here is the overview:

-Kudzu: 2 caps 2x/day (morning/evening); to clean out my liver
-Fish Oil: the miracle supplement…4 tablespoons/day which works out to about 24 grams of EPA/DHA
-Chelated Magnesium: 4 caps/day before bed
-Curcumin: 2 caps with each meal; 6-8/day
-Plant Enzymes: 5 caps with each meal; 25-30/day
-Glutamine: 45 grams/day
-Protein: 100+ grams a day in shakes and another 150 grams in food
-Ashwagandha/Holy Basil: 2-4 caps before bed to help me relax
-BCAAs (Xtend): 4 scoops during training
-Vasocharge: No2 product, 2 scoops pre workout

I am trying to keep very basic at this point and focusing on repairing my digestive system at the moment. I will drop the plant enzymes and curcumin in another week. I’ll keep the fish oil and other supps in place though; they are definitely staples!

Squats - ATG with Chains:
185×2x8

Romanian Deadlift:
225×10x1
275×8x2

Gorsha Squat:
BWx8×3
BWx8×3

Calf Raise:
135×10x3

Duration: 70 minutes

I really enjoy saturday morning training, lots of people at the school and I’ve also been getting massages on Saturday afternoons.

Swiss Bar Bench Press - Reverse Purple Band:
275×6x1
295×6x1
315×5x1
335×4x1

One Arm Row - barbell:
45×8x1
75×8x1
85×8x1

Med Ball Pushup:
Xx8×3

Green Band Pushdown:
Green BandxAMPx3

Teal Band Row:
Teal BandxAMPx3

Ab Wheel:
XxAMPx3

Duration: 90 minutes

Missed training on Wednesday night due some work obligations. I was feeling some stress and anxiety; really needed to train!

Deadlift - barbell with Reverse Purple Band:
405x5x1
455x5x1
475x4x1
475x3x1
405x5x1

Connelly Good Morning:
135x10x1
155x10x1
175x10x1

Bulgarian Split Squat:
25x6x3

Wrist Curl - Cable, Palms Down:
10x20x1
20x20x1
30x20x1

Wrist Curl - Cable, Palms Up:
10x20x1
20x20x1
30x20x1

Duchaine Calf:
65x10x3

Duration: 90 minutes

Brutal training session tonight…lots of reps/sets and heavy weights (for DE).

Swiss Bar Bench Press with Red Bands - Mid Grip:
175x3x4

Swiss Bar Bench Press with Red Bands - Wide Grip:
175x3x4

3 Board Press:
315x6x1
325x6x1
335x5x1

Supinated Bent Over Barbell Row:
205x10x1
225x10x1
245x10x1

Pull to Face - Seated:
125x12x1
130x12x1
135x12x1

Seated Cleans with Chains:
Chainsx12x3

Duration: 70 minutes

I’ve come to realize that my deadlift form is shit. Its not a lift that I’ve been training for very long and after reading some articles by Eric Cressey about the deadlift, I know that I’ve been going about it completely wrong.

I took the time today to really focus on my form and improve.

Deadlift - barbell:
275x2x8

Good Morning - barbell:
195x8x3

Lunges from Box:
20x6x3

Calf Raise(bullshit weight…we dont have the proper equipment):
200x12x3

Duration: 60 minutes

Today was like Christmas morning…if Santa just brought training gear and supplements. I received my monthly supply of fish oil and other vitamins. I’m also trying a gut healing protocol from Charles Poliquin; it consists of Curcumin, Plant Enzymes, and Glutamine. My friend Chris Grayson recommended that I give this a shot to jumpstart some weightloss and improve the overall health of my digestive system. I also received my order from EliteFTS; a new Metal Bench Shirt, wrist/forearm wraps, and a super sweet Swiss Bar.

I was stoked to hit the gym tonight but my first admit that I got stuck in my bench shirt when I first tried it on at home, I almost had to call someone to come help me get out of it but finally wiggled free. We switched up our workout tonight to use the Swiss Bar and really spent ourselves with it doing some reverse band presses in the power rack. I also tried a few bench presses in my shirt and think I’ll have to return it for a smaller size.

Overall - a great day!

Swiss Bar Press - Reverse Purple Bands:
225×10x1
275×5x1
295×5x1
315×3x1
315×3x1
225×5x1
225×5x1
275×5x1

1 Arm Dumbbell Row:
65×12x3

Band Row - Standing Green Band:
Green Bandx15×3

Band Pushdown - Green Band:
Green Bandx20×3

Duration: 90 minutes

More snow in Chicago…already sick of this stuff. I am very sore today and have been so this last week since I ran out of my Carlson’s fish oil. My shipment arrives tomorrow and I won’t let myself get caught without again.

Today was basically just squats and rack pulls. I am still playing around with my squatting stance and have decided to go somewhat wide. I also have stopped using plates to elevate my heels; it just doesnt seem to work well anymore.

Squats - ATG:
315x4x4
335x3x1
275x3x1

Rack Pulls - Barbell:
455x6x1
475x6x1
495x6x1

Calf Raises - Smith Machine:
250x8x3

Duration: 60 minutes