Spesmilitis's workout journal

[spesmilitis]

add dips do upper days. 10 reps

add hise shrugs do upper days: bb on back.

BOR's- slightly above paralell, knees slightly bend, shoulder width grip (maybe slightly wider). Pull up to belly button/lower rib cage.

shoulder press- incorporate variations sometime when doing db.

 

[spesmilitis]

squat:
135: 7
125:8
115:10

start at 130 next time. Push through heels and flex body.

glut hams: 3 sets. 20's-9. Personal best. Aim for 10 next time.

 

[spesmilitis]

w-pullups- 60 lbs 6. 45-7. 45-3

bp 125-7
115-7

bor-125-4
115-6

sp-45 's. do 7 next time. Stand up from now on.

 

[spesmilitis]

deads: 135-5, 230-5, 270-5x4. Personal BEST. Good form. Remember to pull it up and not squat it up, thinking lifting w/upper body not w/legs. Always be pulling back wards too, get verticle asap. USE UPPER BODY AS COUNTER BALANCE. Its ok to lean foward initially, just try to get back asap, and use teh counter balance. Don't forget tube sox.
Next time, stay at 270, but switch grip. Left hand now does under.

Hise shrug- Next time, start at 125, or even 135.

thrusted hip extentions- did em first time with big barbell, totally different exersice. Have to thrust harder. As you are comming up, straighten arms so that when you are all the way, arms are completly straight and next to you hips. Don't worry about hand hitting machine, they won't. Go all the way up.
Maybe not be able to do these fast and explosivly from now on.
120-10 reps
-7 reps
115-5 reps.

 

[spesmilitis]

w-pullups. 62.5 5, 45-7

bp-do 135x7 next time

bor's-start at 95 next time.

sp- standing- start at 40's next time.

t-bar row: 90lbs - 5 reps.

dips- 35-5, 35-7.

Bring turtle necks this time.

 

[spesmilitis]

squat

130-12
130-7
115 alap- 5

Go up to 135.

Flex body and push through heels. Shoulder always over feet, don't lean forward and 'good morning' it on the way up. Think about straightening posture as soon as possible, like a deadlift. Shoot your butt back, neutral arch. Aim to do 5 less reps that you're gonna do, and only think about one rep at a time. Use objects in mirror to gauge depth.

Glut hams- 20-10 10-2 0-2.
15-9 5-2 0-1
Personal Best
Go up to 25. Good form. Very smooth and fluid.

 

[spesmilitis]

deads:
135x5, 235x5, 275x5 with left hand
275 5x3 with right hand. Personal Best. Always do first 3 sets with left hand from now on.
Form: Good smooth form today. After bar passes knee, put more force into pulling backwards, so it feels more of a 'dead' lift. Remember to lean forward in beggining stance so traps are directly over bar. Initially, work up pulling up more, so that distance between shoulders and hips only increases. Do not squat the bar up.

Hise shrugs: 135 10x3. Next time start at 115.

hypers: 120 x7. 115 x7 and x2. Next time, start at 115 and go for 10. Thrust hard. Push hands down as you go up, so what if it hits? Go all the way up. Be fluid untill the last one.

 

[spesmilitis]

w-pullups- 60 lbs 6. 45 -7. Peaked here. Time to switch to w-chin ups. Yeah!

bench- 135-4. 115-7. Do 130 next time.

BOR's- 25's on each side 2 sets of 10. do 30's next time.
Form: arche back, pull all the way up to belly button, heels on floor.

Tbarrow: 90-7. Pull in all the way.

shoulder press: 37's 5. 37;s, 5 then 3 reps of 27's.

 

[spesmilitis]

squats
135-10
125-10
115 alap-7.
Personal Best

Very good squat day today. Make sure to run before doing squats, and do lots of dynamic stretching. Do a set of alap body weight squats, find out where its not smooth, then stetch at those parts. Do rising sun stretch a lot.
Form notes: legs are not as wide as I thought they should be. Toes are not as pointed ******ds as I thought they should.
Shoot butt back to avoid knees over toes. Hold that arch as much as possible.
Go down SMOOTHLY. Don't go down slowly. Don't aim to stop at a particular point. Flow down and crash below paralell, then come back up. Look in a mirror to see when you crashed below paralell.
Keep posture straight when comming up. Think about being as vetricle as possible as soon as possible when comming up. Don't 'good morning' it.
***Don't shift weight forward when comming. If you feel that, you need to put more pressure on the quads. When your ready to come up. Hard every muscle in your body, emphasize the work on your front tights and quads, and push through heels. I need to emphasize the quads more to get me up. Do it like a pump. Utalize quads more.
Keep going down and pumping em out. Don't need like 10 breathes, need like 4. Just keep pumping em out, one at a time. Each single one is not that hard. Just make sure you flow.
Next time, do 15 of 140.

Floor glut hams- Remember to striaghten out as soon as hands come off floor. Bring your turtle necks next times for better knee cushining.

 

[spesmilitis]

w-chins-60 5. 45-6-6. Grip just right outside of the outer bars, not in the inner bars. Be smoother. Stay at 60. Go all the way up.

bench-

p-rows- Keep hips back (more than a dl) so that bar is very close to shins/knees (maybe have knees touch stomach). Keep back arched. Pull till elbows go past back. Maybe start weight from floor rest position.

t-bar rows

shoulder press- do 37's next time.

 

[spesmilitis]

I corporate OH into every workout for now.

Once you reach 80 lbs, work on sp squats.

 

[spesmilitis]

squats:

140 lbs-10 reps personal best
125-10 reps
115-alap 8 reps personal best

Checklist:
shoot butt back
ass below knees
harden every muscle in body esp core/lowerback
put pressure on quads/front thigh
push through heels
get verticle as possible as soon as possible
Smooth, as soon as you reach the bottom, come back up
NEW CHECK: keep upper part of upper body as straight and verticle as possible as you are going to bottom. CHEST OUT. This keeps shoulders right over feet/heels which gives a very good position to push and it helps keep NUETRAL ARCHE in back.
Mental check: shouldn't be thinking about 10 reps till the 9th rep. Get used to the feeling that you'll be out by 5 reps. Mentally aim to do 5 reps. After 5th rep, aim to do one at a time.

Glut hams: 25-10 15-2 5-2 0-2.
20's
20's
Personal best.
NEW CHECK: as soon as you are comming up, THRUST, like you do with hyperextentions. So far, even though I am straightening out hips, there was still are new angles still in there, not quite 180. With the thrust as you are going up, it presses all the creases in the hips. Getting ride of that last few degree's makes all the difference.

 

[spesmilitis]

Deadlift: 135, 225, 280, 280, 245. All x5. Personal Best. don't forget your straps or long socks next time.

Standing shoulder db press: 37.5x8. 37.5x6 then 2 reps of 27.5. Personal best. Go up to 40's next time

BORS: 115x7x6x6x6. Go up to 120.

TW- Hypers 120x9, 115x6, 95x6. Don't lower hands all the way at the time, just enough so you don't hit your hands. Do these more explosively. Put on a 25+10 when you start next time.

 

[Skilla_Staz]

good to see you packing on the weight on your deads

 

[spesmilitis]

squats-no pr. Go down to 140, try 15 reps.

standing db shoulder press: 40's 7. Personal best. Go up to 42.5's.

 

[spesmilitis]

two days ago: sprints
Concentrate on getting far from ground and flying off each step, instead of getting close and taking as many steps as possible. Take big steps. Try running from 200m next time


Today:

deads: 185x5, 245x5, 285x5, 285x5, 245x5. Personal Best. Awesome, definatly go up to 290 next time. Man, 300 is so close, I can taste it.

weighted hypers: 120-8, 95-8, 95-6

hise shrugs: 115

BORS

 

[spesmilitis]

OH squat: 10x3. went up to 30. Start at 32 next time. Keep chest out and lean upperbody as close to knees as possible.

bench: 130-7. 120-5

sp: two sets. DId 42.5'sx 4. Next time, aim for 7-9 of 40's.

 

[spesmilitis]

Squats
145x7, 135x5, 115 ktc x 4, 95 ktc x 5. Go up to 147x8-10 next time
-Elbows in, forearms parralell to body
-Head pressing into bar
-neutral arch
-Do not shift weight fowards, just go up
-Push through heels.
-Put speed when going up.
-Do not hesistate at bottom

Glut hams: 3 sets. Most was 30x8. Go up to 30x10 next time. Personal Best
-Stretch out spine when going up. Get as tall as possible. Go as forward as possible and high as possible. Thrust hard to remove any creases. Work on speed, esp at the begging.

 

[spesmilitis]

w-chins: 65x6. 45x7. 45x4.

BORS:
-hit stomach each time.

 

[spesmilitis]

deadlift:

185x3
255x3
290x5
290x3
255x5
225x5
Personal best. Stay at 290. Work on pull back more, not stiff-legging it so much.

Hise shrug: Next time, increment in 25's. Then 5's maybe.

Glut hams. Go up to 35's. Make new limit 7 before going up. Next time, do 4 sets. First two, regular gh's. Just worry about lifting, not stretch or thrust. Next two, really emphasize the stretch and thrust.

BOR's. Stay at 25's.