Ground Up Strength

My journal is getting to be a bit slow to load and post so I decided to make a new thread. My old journal, part 1, can be found here: http://www.gustrength.com/forum/t-109961/kane-s-strength-training

Tuesday April 28th

185lbs

Incline Bench
185x2
195x2
195x2

I felt like I was flaring my elbows so I got Mike to take a look and sure enough on that last set of 195 I flared them as I was pressing it up. I'm going to drop the weight down and get rid of the flare.

Pullups
BWx5, +80x1+1+1, +80x1+1+1, +80x1+1+1, BWx10

Pushups
+90x6, +115x4, +90x7

Mike decided to throw a 25lbs plate on my back after loading the two 45s, so I just went with it LOL. The +115 gives a 300lb pushup, most of the weight was on my mid back, the edge of the 25 was resting on the glutes.

DB Pinch DL 60x5x3
SS w/ Rotating Planks 4x10s

DL's were hard because I could not get my hands dry enough. Chalk would've fixed it, but unfortunately I've yet to purchase some.

1 Set of rotating planks consists of Front, Side, Front, Side, Front, holding for 10s at each position. Brutal.

I don't know what you are going to do when you need 3 45s. Maybe tie them down with some rope? Place them in a back pack? ;)

1 Set of rotating planks consists of Front, Side, Front, Side, Front, holding for 10s at each position. Brutal.

Wimp. Try front one leg, switch legs, side one leg, switch legs

Have you guys tried banded pushups?

You should put a link at the beginning of this journal to your old one and a link at the end of the old one to this journal.

Sorry about this problem. I just posted about it at wikidot. Since recent posts gets separated into pages I don't see why they can't make the threads separate into pages. This is a basic feature of pretty much all forums.

Someone suggested that they try to get integration with SMF (simple machines) for those wikidot users who want a more fully functional forum. Some users are talking about how they like it "simple". I know good and well that forum aren't exactly that complicated….

See what I'm saying about people taking everything I say too seriously? I was kidding about the planks..but yeah..combat core has of ideas.

I'm only all-serious on the third Thursday of the month …course it doesn't matter much with you but boy do I miss my smileys. I mean..I can put in smileys but it's a pain in the rear

Thursday April 30th

184lbs

OH Squats
95x5
105x4
115x3
125x2

These were brutal. It felt like the bar was a flag in the wind. I managed to avoid catastrophic failure, but man there were a few times where I thought it was game over.

Anderson Front Squats
185x5
195x4
205x3
215x2

Backsquat (to parallel)
255x5
275x4
285x3
295x1*

Wasn't low enough on the 295, didn't make it to parallel. I'll have to adjust the weights for next time.

Anderson Half Squat
295x5
315x4
345x3
365x2

The best way to describe this is an Anderson Half Squat. I unloaded the bar on the pins before squatting it and depth was halfway to parallel. You could call it a quarter squat I guess lol but I've been going to parallel on squats for the last while so its a half squat for me :P

Overall this was a brutal workout that seemed to never end, whoever suggested this is most likely a sadomasochist . Compared to my previous squat day it seems like I left alot on the table, but I also slept like utter shit last night and this workout has significantly more volume (56 reps compared to ~27 reps on previous workouts). The Anderson Half Squats really felt empowering though. Definitely got a bit overzealous on some of the weights so I'll have to adjust them for next week.

Friday May 1st

185lbs

CG Pin Press
225x1 Didn't have a 2nd rep in me
245xMISS
225x1
225x1
225x1

First off, I felt like I had been hit by a truck and then runover with a steam roller. I was having trouble with 225 so I threw in 245 with the idea of it being a struggle set of sorts and that would make 225 a bit more managebale. Needless to say it didn't work out that way lol. In hindsight I should've dropped the weight down, done a double/triple or two and work back up to 225. C'est la vie. I've beend doing this exercise for longer than anticipated, so I'll be switching it by next week.

Inverted Rows
+45x10, +45x9

Cable Rows
200x6, 190x7

These were tough. But I did do more weight on Inv Rows and I'm definitely fatigued from yesterday.

Facepull
120x10x2

I'm going to be changing this workout around a bit. Its been this way for quite some time now and needs an overhaul.

Monday May 4th

184lbs

Deficit Deads (Standing on a 45lb plate)
315x3
315x3
315x3
315x3

Pistol
BWx8, BWx6

GHR
6,6,6

Deficits were tough!

I think I'm going to start structuring things a bit more in terms of exercise rotation. I have the habit of sticking with things until the gains almost completely dry up and I think that can be a double edged sword. CG Pin Press is a perfect example, they were in the routine for 3 months! I'm going to try and plan out something similar to Anuj (planned exercise rotation) except I think I'll go with 6 weeks rather than 4. The only problem is that I have to sit down and make up a few different workouts now :P

Tuesday May 5th

183lbs

Incline Bench
175x3
175x3
185x3
185x3

No flaring this time! Some pretty heavy triples too.

Pullups
BWx5, +45x4, +25x7, +25x7, +25x5, +25x4+2+2, +25x4

40 reps total today. I might just end up doing clusters with these. I could probably string together a set of 15 or 16, 2 reps at a time.

Neutral Pushups
+90x8, +90x7, +90x6

I wish my gym had 100lb plates. It would make these a bit easier.

Friday May 8th

183lbs

Bentover BB Row
155x5, 175x5, 175x5, 175x5, 175x5

Dips
BWx8x3

DB Row
60x8x3

Scap Pushups
2x10

I skipped the squat workout last week and barely managed to get this one in. I've been feeling like a bag of shit lately and its hard to get my head screwed on right.