8/3
Lower Intensity

Squat
wu+1x5x280

Pretty ****ty, my form was kind of bad, with my weight on my toes on a number of reps.

DL
wu+ 1x4x305

Failed the 5th, and the 4th was kind of bad too. I think I might reset down a bit on intensity squat and DL and try to get my form under control for these heavy sets so I don't hurt myself.

Pullups
3x5xbw+0

Finally I can start adding weight to these.

Back extensions
3x15xbw+15

8/5
Laddered about 25 high grip pull-ups in three separate sets of ladders over roughly 10-15 minutes. Hopefully a little extra volume will help me get to the KPowers zone in these.

8/6
Upper Volume

Left tricep is feeling a little wonky down by the elbow; I considered dialing down my program but figured I'd play it by ear and see how I did. Going to try to ice it down and stretch it out tonight in any case.

Bench
wu+2x5x255, 1x4x255

GIFSoup

Hit the support on the way up for rep 4, and just got messed up on rep 5. Had I gotten 3x5, I would have probably stayed at 3x5x255 for a few weeks, in the spirit of volume week and whatnot. Oh well.

Press
wu+ 3x5x137.5

Finally remembered to really grip the **** out of the bar. These went quite well.

Dips
1x6xbw+45, 1x5xbw+45, 1x4xbw+45

Chins
1x5xbw+10, 1x5xbw+7.5, 1x5xbw+5
RPTing these works pretty well, I will probably keep this up. Nice to see I'm making some progress.

Overall not too bad, hopefully my tri is nothing serious.

I think I have some kind of elbow/tricep tendonitis or something. It very often flares up and hurts from any slight deviation of squat gripping error or weird bench/oh pressing occurrences. Hopefully you don't have anything like that, but let me know if you find out anything. Also, I've been pretty afraid to ice since I watched that video that was posted in LC a few weeks ago, did you see it?

http://www.youtube.com/watch?feature...&v=0UmJVgEWZu4

saw --

I missed that video, I'll take a look see. I assume he recommends heat instead of icing?

This is the elbow on the side I had shoulder tightness 6 or so months ago, I'm sure it's an artifact of my mobility issues on that side (which are slowly creeping back in). I just need to be better about doing door stretches and stuff like that to make sure that side doesn't tighten back up again. It didn't really affect strength or stability so I just want to nip it in the bud.

Try the elbow flossing with a bike inner tube:

http://glennpendlay.wordpress.com/20...ot-tendonitis/

Montecore - SMR? Rolling or spot lacrosse balling may help keep your triceps from getting bad mobility again imo.

Thanks for the advice guys. I went with the DuH approach (nothing) and it feels quite a bit better today.

8/7
Lower Volume

Squat
wu+5x5x225

Felt really good, really worked on upper and lower back tightness and staying back on my heels. Doing this made me realize I am not that great at doing it during intensity day; I am going to drop down a bit in weight on both squat and DL and try and work on form/strengthening my low back. If that means I end up AMRAPing stuff over 5 reps for a few weeks so be it.

RDLs
3x8x155
Still really easy.

Pendlays
3x5x175
Getting hard but feels pretty solid. Hopefully I can get up to 185 in a month or so.

8/9

Upper Intensity
wu+1x5x280
2x2x325 (negative)

Pretty happy with this result; 280 was hard but not too hard, and I figured I'd add some negatives to get some additional work in. I kept the negatives relatively light, since I haven't really done any heavy ones in 6 years, but I'll probably increase by 10 pounds for next week.

CG Bench
3x5x235
Starting to get hard; I concentrated on keeping my right wrist straight because I was letting it bend back too much on set 1. I will probably stick with this weight for the next workout and move up pretty slowly to try and keep some stress off my tris.

Standing EZ Bar Curl
1x10x65, 1x10x67.5, 1x8x70

Standing DB Hammer Curl
3x10x20

Felt like bro-ing it up so I threw another set of arm work on the end; felt pretty good. I'm really liking this program so far, no if I can just get my form down on my intensity lower body work I'll be in business lol.

whoa dude. typo or am I getting pwned?

Lol fixed. You are still the one doing the pwning good sir.

Our intensity days are identical, so we'll see what happens

8/10
Lower Intensity

Squat
wu+1x5x255

Really worked on keeping my lumbar flexed (as I did on Monday) and my form felt a lot better; I wasn't forward on my toes at all, and my lower back didn't collapse.

DL
wu+1x5x265

This was AIDS, my lower back was all fatigued and I couldn't really get tight. Also, I forgot my chalk so my grip got all slippery. Definite Hindenmonty.

Pullups
1x5xbw+5, 1x4xbw+2.5, 1x4xbw+0

Back Extensions
3x12xbw+25

Meh.

8/13
Upper Volume

Bench
wu+3x5x255
Felt solid; probably could have microloaded up to 257.5 but I don't think taking it slow on volume day is that terrible.

Press
wu+3x5x140
Also felt solid.

Dips
6/6/4xbw+45
Tough, but progress is being made.

Chins
1x5xbw+12.5, 1x5xbw+10, 1x5xbw+7.5
Smooth.

Felt really lightheaded today, I suspect because I broke my rule and had a glass and a half of wine yesterday for my anniversary (the wife got us a case of Bordeaux for our wedding, and we have a bottle a year on our anniversary). I need to just have a gallon of water today and sleep for 11 hours. Being old sucks.

:chathumb:

Wut? Are you allergic to alcohol or something? Unless we're talking one and a half full Bordeaux glass glasses, heh...

I'm not allergic to alcohol (were I allergic I would have died four times a week in college), but I have a little trouble with booze when I drink on the weekend, specifically because my diet isn't as regulated (especially my water intake). During the week at work, I have at least a gallon of water a day, and eat pretty much the same thing (oatmeal, 100 g protein shake split up in morning and afternoon, sandwich or leftovers from dinner for lunch), whereas on the weekend my schedule is much more variable and I don't get nearly enough water. Combine that with having almost half a bottle of wine the day before I lift and it can make me feel a little wonky. Nothing a few advil didn't fix after I got back from the gym though, but definitely something I try to avoid.

Confirmed once again that Americans drink like pussies.

Lol I have definitely slowed down quite a bit, that's for sure. That being said, there's zero doubt I could drink you under the table, it's just that my ability to bounce back the day after has been severely impaired. Since I bench real weight I figure it pays to be careful

Not in college/University. We drink like heroes*, .

*mildly suicidal and horrifically insecure heroes

Americans don't call it university brah, this isn't Eurotardia

Gotta self-translate for the Euro#234234234 imo, .

8/14
Lower Volume

Squat
wu+5x5x225
Form feels pretty good, may start moving this up in a few weeks assuming I can make progress on intensity day.

RDL
3x8x165
Easy.

Pendlay
3x5x175
Also easy.

Standing DB Curl
1x10x30, 2x10x35

Figured I'd bro it up here cause why not.

Heh quite possible, although I can handle fairly large quantities. Haven't really tried to drink myself black out drunk in a good while. Like years. Just found it fairly amazing that you could feel a glass and a half.

Yugo,
if there's one word that everyone in Eurotardia know what means, it's college

SM --

I find it amazing too, but getting old sucks. I just remembered that I also had about 5 beers that were roughly 8% alcohol each and half a bottle of wine the day before so that could have had something to do with it too.

8/16
Upper Intensity

wu+1x3x282.5
1x2x345 (neg)

3rd rep at 282.5 was really grindy, but it got there. Lost a little tightness yelling no a few times at my spotter even though he was nowhere close to touching the bar. Just in case lol. Negatives were heavy, of course.

CG Bench
3x5x235
Elbows feel a little tight, hope my voodoo bands come soon. Tried to really pin my elbows to my body on the 3rd set and I had quite a bit more pop in my reps.

Stand EZ Bar Curl
1x10x67.5, 1x9x67.5, 1x6x70
Tough.