Gainzzz of Thrones

[MMA Maine-iac]

9/8/16

Weighted Vest Spring ups - 1 x 5 (20lb vest)
Weighted Vest Jump Knee tucks - 1 x 4

Squats - 5 x 8 @65% of 335
218 x 5 x 8
75 second rest

Deficit Deadlifts
225 x 5
275 x 5
275 x 5

Ab Wheel (supersetted with back raises)
13
10
10

Back Raises
15
15
15

*Good day. Squats always seem to flow better the first session after a deload. Deadlifts felt good. I kept a super narrow stance, but it didn't hinder anything.*

TitsL;dr

 

[MMA Maine-iac]

9/16/16

Pushups - 3 x 15
Med Ball Jumpshot - 1 x 8 w/ 20lb ball

Military Press - 65% of 155
100 x 5 x 8
75 second rest

Neutral grip chin up (supersetted with Incline Bench Press)
4
4
4
4
4

Incline Bench Press
145 x 6
160 x 4
160 x 4
150 x 5
150 x 5

Tricep Pulldowns w/ Rope (Supersetted with One-arm neutral grip bench press)
50 x 8
50 x 8
50 x 6

One-arm Neutral Grip Bench Press
45 x 12
45 x 12
45 x 10

*The only thing I feel wrong with my military press is breathing. It's good the weight is light so I can figure it out. So far it seems hard to get in a good belly breath and remain tight. I still feel weak in bench press, as the numbers show. Still gonna work on it to try and get it better.*

Tl;dr

 

[Flash_Monsta]

Probably one of the best gif's I've ever seen.

 

[MMA Maine-iac]

9/11/16

Long Jumps - 2 x 5

Deadlifts - 65% of 440
285 x 5 x 8
75 second rest

Pause Squats
185 x 3
225 x 3
235 x 3
255 x 3
260 x 3

GHR (supersetted with hanging knee raise)
12
10
10

Hanging Knee Raise
10
10
10

No tl;dr. Just wanted to put up this. 9/11 and the Challenger explosion are two events that I'll never forget where I was and what I was doing.

To the fallen and those who carry on.

 

[MMA Maine-iac]

9/13/16

Med Ball Throw (behind back ) 1 x 4 w/ 20lb ball
MB Chest Pass - 1 x 4
Pushups - 2 x 15

Floor Press - 72.5% of 260
188 x 3 x 8
115 second rest

Yates Row (Supersetted with One Arm DB Bench Press)
188 x 10
205 x 8
215 x 6
225 x 4
230 x 4

One Arm DB Bench Press
60 x 12
60 x 10 x 4

Tricep Pushdowns (Supersetted with Brobell Curls)
55 x 15
55 x 10 x 3

Brobell Curls
95 x 6 x 4

*Day one of a back-to-back-to-back lifting week. Going to Indiana. Wanted to get more chest work in, so I took out the shoulder presses. I'll do those Thursday. Other than that, all lifts were good. Floor Press moved swiftly, and perhaps, too easily.*

Now back to the ass...

Tl;dr

 

[MMA Maine-iac]

9/14/16

Spring up to Jump knee tuck - 1 x 5
Long jump - 1 x 5

Squats - 72.5% of 335
248 x 3 x 8

Stiff leg deadlifts
295 x 3
275 x 6 x 3

Back Raises (supersetted with Ab wheel)
15
15
15

Ab Wheel
10
10
10

*Squats felt stupid during half of the sets. Then I realized I hadn't changed shoes and I had been squatting in my cross trainers *derpy derpy derp derp* Switched shoes and everything went a lot better. Had to almost fall on my face until I realized the mistake. Don't know why I did 295 for 3 on the stiff legs. One more day of lifting to go.*

Tl;dr (some would call her thick, I call her yum)

 

[LatFlare]

Murica

 

[MMA Maine-iac]

9/15/16

Med Ball Jump Shot - 1 x 8

Military Press - 72.5% of 155
115 x 3 x 8

Assisted Neutral Grip Pullups (supersetted with Push Press)
3 (no assistance
8
8

Push Press
95 x 10
105 x 8
110 x 8

Incline Bench Press
145 x 8
145 x 6
155 x 4
155 x 4

 

[MMA Maine-iac]

9/19/16

Med ball stuff - 1 x 4, 1 x 4

Floor Press - 80% of 260
208 x 5 (AMAP)
208 x 3
208 x 3

Yates Row (Supersetted with DB Incline Press)
208 x 8
225 x 6
235 x 6
255 x 4

DB Incline Press
60 x 12
60 x 10
60 x 9
60 x 8

Triceps Pushdown (Supersetted with Brobell Curls)
60 x 12
60 x 10
60 x 8
60 x 8

Brobell Curls
95 x 8
95 x 8
95 x 8
95 x 8

 

[MMA Maine-iac]

9/20/16

Squats
268 x 3
268 x 3
268 x 5

Deadlifts
350 x 3
350 x 3
350 x 5

Having to compromise this week because of dental surgery, which will be Thursday. So I combined squats and deads to record my max AMAP for 8's cycle.

Nothing much to report.

Tl;dr

 

[MMA Maine-iac]

10/4/16
Yeeeeeeeeeeeeaaaaaaaaaaaaaaah! Back in the gym!

Nearly two weeks layoff coming off surgery on my face. No, I'm not any uglier, just got a few teef ripped out. Good times.

Floor Press
165 x 6 x 5
1 minute rest between sets

DB Row (supersetted with Incline DB Bench)
110 x 6 x 3

Incline DB Bench
60 x 10
60 x 8
60 x 8

Tricep Pushdowns with bar
70 x 5 x 4
70 x 6

*This is the accumulation phase, so the weights were relatively light. Still, I was winded by the time I finished the supersets. Bar went up smoothly on the floor presses.*

Tl;dr

Tl;reallydr

 

[MMA Maine-iac]

10/6/16

Squats
210 x 6 x 5
1 minute rest

Sumo Deadlifts
275 x 3
285 x 3
295 x 3

GHR
12
12
10

Ab Wheel
10
10
10

Nothing real important to report. Sumo's surprised me. I have a little bit of an issue breaking off the floor, but otherwise, it might be my favorite deadlift accessory. I think it will become a regular.

Tl;dr

 

[MMA Maine-iac]

10/8/16

Military Press
100 x 6 x 5

Chin Ups (Giant set with push press and pushups)
3
3
3

Push Press
120 x 3 x 3

Pushups
15
15
15

Tricep Rope Pushdowns (supersetted with band face pulls)
45 x 15
45 x 10
45 x 15
45 x 10

Face Pulls (double bands)
15
10
15
10

 

[MMA Maine-iac]

10/10/16

Deadlifts
275 x 6 x 5

Pause Squats (supersetted with pinwheel curls)
225 x 3
235 x 3
235 x 3

Pinwheel Curls
60 x 8
60 x 6
60 x 6

*I felt lost in the gym today. Had no game plan for what to do after Deadlifts. I need to figure out this day. So far I'm lacking.*

 

[MMA Maine-iac]

10/12/16

Floor Press
190 x 5 x 4

DB Row (supersetted with incline barbell press)
110 x 5 x 4
110 x 10

Incline Barbell Press
155 x 5 x 5

Tricep Pushdowns (supersetted with barbell curls)
75 x 6 x 3
75 x 5 x 2

Brobell Curls
95 x 6 x 5

 

[MMA Maine-iac]

10/14/16

Squats
233 x 5 x 4

Sumo Deadlifts
275 x 5
295 x 5
315 x 5

GHR (supersetted with Ab wheel)
15
12
10

Ab Wheel
10 x 3

Tl;dr (here's some old school for you fuckers)

 

[MMA Maine-iac]

10/15/16

Military Press
108 x 5 x 4

Banded Pull Ups (supersetted with Push Press)
5
5
5
5
8

Push Press
105 x 5
115 x 5
125 x 5
135 x 5
145 x 3

Close Grip Bench (giant set with Curls and Face Pulls)
155 x 10
185 x 5
195 x 5

Curls
50 x 6 (supinated curls)
50 x 8 (hammer)
50 x 6 (hammer)

Face Pulls with bands (60lb resistance)
10
10
10

Tl;dr (Halloween is getting closer)

 

[MMA Maine-iac]

10/17/16

Deadlifts
305 x 5 x 4

Sandbag Loads
100lb 5 x 3

I had gone into the gym with the mentality of only doing deadlifts. Outside the gym life has put a lot of stressors in my head, so pulling heavy things was not a priority, but I didn't want to miss. I did learn one of the reasons my deadlift has been lacking. For some reason I've been pushing and pulling with a slight tempo instead of ripping the weight off the ground while pushing through. On my second set and above, I went back to "rip and grip" and the lift went up great.

Absolutely loved sandbag loads. That was the first time I'd ever tried a strongman move. That burned my quads better than split squats or lunges. A great full body movement.

 

[MMA Maine-iac]

10/20/16

Floor Press
118 x 5
140 x 3
165 x 2
175 x 1
188 x 1
200 x 5

DB Row (supersetted with Neutral Grip Incline DB Press)
110 x 10
110 x 10
110 x 8
110 x 8

Neutral Grip Incline DB Press
60 x 10
60 x 10
60 x 10
60 x 8

Tricep Pushdowns (Supersetted with brobell curls)
60 x 12
60 x 10
60 x 8

Brobell Curls
95 x 6
95 x 8
95 x 8

 

[MMA Maine-iac]

10/25/16

Squats
255 x 5

Deadlifts
355 x 2*

Was supposed to hit only 335 but I looked at the wrong part of the program. Still, I'm dealing with a hip issue. I'm starting to think yoga hurts me more than helps me. Plus a sit down job sucks. Lower back felt like shit, so called it a day after deads.