Saturday Libations

American Heritage Dictionary - li·ba·tion (lī-bā'shən) Pronunciation Key n.
The pouring of a liquid offering as a religious ritual.


130 pull-ups and 4 beers in 59 minutes.

I like this workout.

OFF

Blah

ME Deadlifts
Worked up to 3x2 w/405lbs
I used a regular stance, which I'm very uncomfortable with. But I believe it will help me learn to tighten up more as I lift.

I wanted to squat today, but there was a monkey in the squat wrack doing doing millitary presses for nearly an hour.

Instead I did some speed pulls (deadlifts) with a sumo stance. Did some hamstring curlz, back raises, and ab work. I'm really in a bind right now with my squat work. The wrack is so cheap that the pin holes are about 6 inches apart. On one setting I have to do a quarter squat to unwrack. On the next one up I have to tip-toe the bar out. It's no big deal with three or four hundred pounds, but the more I push 500lbs plus, I'm starting to worry about getting injured just trying to move the bar in and out. Not to mention no one really wants to spot me. I think I'm really going to focus on getting my deads up over 500 this year. I may do some push pull comps and squat when I can.

ME bench

Worked up to 325 for 3 singles raw. Would've liked more but didn't feel t00 bad. That's just ten pounds less than my best competition bench in a shirt.

Rack Lock-outs
3 x 5 @ 315
1 x 3 @ 365 (felt that)

Front delt raises
45lb plate. 4 x 10
I liked using the plate here. Its a different movement than DBs. I was sweating when I got done with these and got some good grip work to boot.

Pullups
body weight. 4 x 10

Overall good session.

Yesterday

ME Squats

Worked up to three singles with 405. I'm not used to being under heavy-ish weight. The squats weren't so hard, but it felt heavy.

Romanian Deadlifts:
4x12 @ 225lb

90 degree back raises:
4 x 15 with 45lb plate.

Ab Wheel: 4 x 15

I was tired by the time I got done. Good workout but my squats have gone down the crapper.

DE Bench

Bench: 8x3 @ 55% - 185lbs

JM presses: 4 x 12

DB Side Raises: 4 x 10

Pull-ups: 4 x 12

Definately a lot less volume in this one. Still a good workout, though.

Death to boydbuilding nonsense

Monday my training for competition will begin anew. NO more sets of ten million reps. Although I feel that I'm in much better shape going into this season, I don't really think I've gotten much stronger in the last several months. It's time to drop the volume and increase the weight. I have, however, learned a ton in the last year. Hopefully I can take a more direct approach to my training this year and not spend so much time worrying about whether my routine is what it should be. This should be interesting. Also, I really want to try and compete in at least one strongman comp. Could be a fun year.