The Immortal lives.
Dieselcrew Shoulder Warmup
Box Squat w/ Lights: 45, 95, 135, 185
12x2 - 195lbs
Second reps were getting slower towards the end and the first set sucked ass form-wise.
Need to focus on driving the floor apart.
Squat:
225lbs - 2, 2
250lbs - 1
275lbs - 1
Need to get into the habit of driving my head back into my traps. This alone would probably have enabled me to get 325 last week.
No workup next week, even if the speed work is fast.
Speed Pull w/ Monster Mini Shorts:
8x1 - 185lbs
Decent, but I'd calmed down by the time I hit these.
Front Squat: 5x135
185lbs - 4, 4, 4, 4
Question: What's the probable weak point of a guy who fails his squats right out of the hole, his deads right off the floor, and never trains his quads?
Answer: His quads.
Fairly sure that a significant part of the issue here is just wrist mobility, and that I'd be able to get higher if I had a harness or a stingray, but it's pretty damn sad that I am currently only SLIGHTLY better at this movement than I was a year ago. I mean, it's not as though my other lifts are monstrously ahead of where they were a year ago, but at least they went UP.
Pinch-Grip Deadlift:
35lbs - 8, 8, 8, 8, 8+20
Decided to just go to death on the last set.
"I think I need to add more weight."
Funnily enough, I stopped at 20 because my ass was so cramped that my grip almost gave out before I managed to actually flex at the hip to put the weight down.
Cable Crunch:
60lbs - 15, 15, 15, 15, 8
The last couple of 15s were probably more like 10s, given that I didn't really feel the last few reps anywhere.
Wednesday, March 31, 2010
Sunday, March 28, 2010
Quick Update
Updating training schedule to:
Friday - ME Lower
Sunday - ME Upper
Tuesday - DE Lower
Thursday - DE Upper
Won't be using Board Press as a supplemental movement for DE Upper any time soon (using Incline and Strict Press). ME Lower will benefit from having guys there who I can hopefully train to do some basic encouragement, and ME Upper requires the spot.
This was partially influenced by my having craptons of work to do tonight and not wanting to go in for DE Lower, but I've yet to have a real problem finding a DE Bench spot and will probably perform better on ME lifts if I feel as though I'm being judged by someone whose opinion actually matters to me.
I am, however, going to nip over the RSF with a tape measure so I can figure out how much chain (if any) I need to buy for the SGMs. Extra hip/low back training stimulus is a hell of a lot more important to me than any kind of practice dealing with the bar rolling up onto my neck during a squat - so far, "Bar rolls up" and "Jon misses lift" have been 100% mutually inclusive, and I'd honestly rather just get my form somewhere worthwhile.
I may squat again this week and try for 320.
Friday - ME Lower
Sunday - ME Upper
Tuesday - DE Lower
Thursday - DE Upper
Won't be using Board Press as a supplemental movement for DE Upper any time soon (using Incline and Strict Press). ME Lower will benefit from having guys there who I can hopefully train to do some basic encouragement, and ME Upper requires the spot.
This was partially influenced by my having craptons of work to do tonight and not wanting to go in for DE Lower, but I've yet to have a real problem finding a DE Bench spot and will probably perform better on ME lifts if I feel as though I'm being judged by someone whose opinion actually matters to me.
I am, however, going to nip over the RSF with a tape measure so I can figure out how much chain (if any) I need to buy for the SGMs. Extra hip/low back training stimulus is a hell of a lot more important to me than any kind of practice dealing with the bar rolling up onto my neck during a squat - so far, "Bar rolls up" and "Jon misses lift" have been 100% mutually inclusive, and I'd honestly rather just get my form somewhere worthwhile.
I may squat again this week and try for 320.
Saturday, March 27, 2010
2010-03-27 ME Upper
Pretty good day.
Dieselcrew Shoulder Warmup - 5lbs
Pause Bench: 45, 45, 95, 95
3x 115, 135, 155
1x 165, 175, 185, 195, 195, 185
Massively improved my form, arch, etc. here. Hopefully I can replicate this.
Felt like I had 200 or 205 in me, but from now on I'm not going to push quite so hard for training PRs - if a weight's high and it feels easy enough, I'll just take it for a repeat or two. Constantly failing probably isn't doing my progress any favors.
I may get more aggressive if I can train my training partners to cue and get some atmosphere going, though. >.>
Floorcrusher (no fatgripz):
70lbs - 8, 6, 6, 6, 5
75lbs next week. 2 minutes' rest.
Pull-Ups:
7, 6, 4, 4, 5
Better form than last week, too. 2 minutes' rest.
DB Cleans (w/ FatGripz):
15lbs - 15, 15, 11, 10, 10
Muscle Snatch: 35lbs - 8, 8, 8
L-Lateral Raise: 12.5s - 8
45deg Raise: 12.5 - 8, 8
Side-Lying ER: 3lbs - 8, 8
It turns out that the campus restaurants actually did close and the dining website lied, so I'm not quite as annoyed. AFK/meat.
Dieselcrew Shoulder Warmup - 5lbs
Pause Bench: 45, 45, 95, 95
3x 115, 135, 155
1x 165, 175, 185, 195, 195, 185
Massively improved my form, arch, etc. here. Hopefully I can replicate this.
Felt like I had 200 or 205 in me, but from now on I'm not going to push quite so hard for training PRs - if a weight's high and it feels easy enough, I'll just take it for a repeat or two. Constantly failing probably isn't doing my progress any favors.
I may get more aggressive if I can train my training partners to cue and get some atmosphere going, though. >.>
Floorcrusher (no fatgripz):
70lbs - 8, 6, 6, 6, 5
75lbs next week. 2 minutes' rest.
Pull-Ups:
7, 6, 4, 4, 5
Better form than last week, too. 2 minutes' rest.
DB Cleans (w/ FatGripz):
15lbs - 15, 15, 11, 10, 10
Muscle Snatch: 35lbs - 8, 8, 8
L-Lateral Raise: 12.5s - 8
45deg Raise: 12.5 - 8, 8
Side-Lying ER: 3lbs - 8, 8
It turns out that the campus restaurants actually did close and the dining website lied, so I'm not quite as annoyed. AFK/meat.
Thursday, March 25, 2010
2010-03-25 ME Lower
Missed a "Sort of" PR - I got it a few months back, but that one was a good inch or so higher than the depth I'm using now. If I haven't broken 330 training max by this time next cycle, I'll probably switch back to Linear Progression for a while and run Westside cycles to gauge my maxes going into meets.
Squat: 95, 135, 135
3x 185, 215, 245
1x 265, 285, 305
0x 325
...and yes, I know, I didn't get 3 reps over 90%.
GHR:
5lb Plate - 8
10lb Plate - 8, 8, 8, 8
I credit this to increased hamstring work capacity as a consequence of...well, forbidden acts. *cough*
Hyper:
70lb DB - 15, 15, 15
Done strict this time.
Straight-Leg Raise:
12, 12, 12, 10
Inverted Side Bend:
60lbs - 8ea, 8ea, 8ea, 8ea
Done on the Cable Crossover Machine, which for some reason appears to have heavier 60lb stacks than the pulldown station.
It kinda sucks being on break; all the dining commons are closed, so I have to be frugal.
Squat: 95, 135, 135
3x 185, 215, 245
1x 265, 285, 305
0x 325
...and yes, I know, I didn't get 3 reps over 90%.
GHR:
5lb Plate - 8
10lb Plate - 8, 8, 8, 8
I credit this to increased hamstring work capacity as a consequence of...well, forbidden acts. *cough*
Hyper:
70lb DB - 15, 15, 15
Done strict this time.
Straight-Leg Raise:
12, 12, 12, 10
Inverted Side Bend:
60lbs - 8ea, 8ea, 8ea, 8ea
Done on the Cable Crossover Machine, which for some reason appears to have heavier 60lb stacks than the pulldown station.
It kinda sucks being on break; all the dining commons are closed, so I have to be frugal.
Wednesday, March 24, 2010
2010-03-24 DE Upper
****ing hell, this is the most tired I've ever gotten from a DE Upper.
Upped the weight on Speed Bench; probably shouldn't have reduced the rest periods to 1min, since the last 2-3 sets had final reps that were NOT fast.
Bench w/ 1 Set Chain: 45, 45, 85
8x3 - 120lbs
No workup, since, y'know, this wasn't particularly fast.
Press: 45
95lbs - 5
105lbs - 6, 5, 5, 6, 5
3 Min rest. Upping weight next time.
DB Floor Press: 35s
40s - 10, 10, 10, 9, 8
<3<3<3<3<3
Seated Cable Row:
12x 50, 60, 60, 60, 60
Prehab stuff:
Prone Internal Rotation: 2x10 - 5lbs
Face Pull: 2x10 - 10lbs
Inv. Row: 2x5 - 3rd pin w/ elevated feet, will just reduce the bar height next time.
Plate Halo: 2x10 - 25lb Plate
Upped the weight on Speed Bench; probably shouldn't have reduced the rest periods to 1min, since the last 2-3 sets had final reps that were NOT fast.
Bench w/ 1 Set Chain: 45, 45, 85
8x3 - 120lbs
No workup, since, y'know, this wasn't particularly fast.
Press: 45
95lbs - 5
105lbs - 6, 5, 5, 6, 5
3 Min rest. Upping weight next time.
DB Floor Press: 35s
40s - 10, 10, 10, 9, 8
<3<3<3<3<3
Seated Cable Row:
12x 50, 60, 60, 60, 60
Prehab stuff:
Prone Internal Rotation: 2x10 - 5lbs
Face Pull: 2x10 - 10lbs
Inv. Row: 2x5 - 3rd pin w/ elevated feet, will just reduce the bar height next time.
Plate Halo: 2x10 - 25lb Plate
Monday, March 22, 2010
2010-03-22 DE Lower
I should clarify that my schedule's offset by a day until the guys who'll be spotting me on Board Press get back from Spring Break. Their schedule was ****ed up and then they left. Gragh.
Started waving my DE Box Squats. Upped the weight by a fair bit, which was a huge challenge for about the first two sets and then suddenly turned into LAUGHABLE speed weight. Helps that I got fired up; faint suspicion that DE Lower is the key to my motivation.
Interestingly, I actually did get my conditioning back up fast enough that this wasn't a complete murderfest. Seems not taking the elevator UNDER ANY CIRCUMSTANCES works for this sort of thing...when you live on the 6th floor.
Low Box Squat w/ Lights: 45, 45, 95, 135
12x2 - 185lbs
Used to do these with 165 every week. Key to making this easy weight is to breath properly. Don't use belt (or Valsalva, or some other means of elevating IAP) and they suck and hurt my back; do (which for me excludes the belt by default - Stupid Raw), and it shoots up. I'm serious, there's nothing more gratifying than locking a speed rep out so fast that the bar bounces up to high bar.
Since it went fast, worked up:
Free Squat Singles: 225, 275, 275
225 felt like ****; 275s both felt great. Once again: bar started out low, wound up jumping to high bar at lockout. Fun (this actually happened at the meet, too, lol).
Speed Pulls w/ Black Shorts: 8x1 w/ 185lbs
Once again, breathing is the key. I was actually worn out enough at this point that I wasn't as anal on form as I should have been, though.
I need to set a nice PR so I can go up to 50% of it instead of using the same weight here as for squats.
Good Morning:
185lbs - 8 w/ Close Stance
205lbs - 8 w/ Medium Stance
225lbs - 6, 6 w/ Medium Stance
Dear ****ing god I hate doing GMs for reps.
Bar was coming up onto my neck here, too.
Pinch Grip Deadlift:
25lbs - 8
30lbs - 8
35lbs - 8, 8, 8, 8
Set these up by stacking 2.5lb plates behind the 25lb for the time being.
Standing Cable Crunch:
15x 40, 50, 50, 50
Have to lock my feet down with 35lb DBs to do these properly.
My abs are going to hate me in the morning.
Going for 60lbs next week.
Started waving my DE Box Squats. Upped the weight by a fair bit, which was a huge challenge for about the first two sets and then suddenly turned into LAUGHABLE speed weight. Helps that I got fired up; faint suspicion that DE Lower is the key to my motivation.
Interestingly, I actually did get my conditioning back up fast enough that this wasn't a complete murderfest. Seems not taking the elevator UNDER ANY CIRCUMSTANCES works for this sort of thing...when you live on the 6th floor.
Low Box Squat w/ Lights: 45, 45, 95, 135
12x2 - 185lbs
Used to do these with 165 every week. Key to making this easy weight is to breath properly. Don't use belt (or Valsalva, or some other means of elevating IAP) and they suck and hurt my back; do (which for me excludes the belt by default - Stupid Raw), and it shoots up. I'm serious, there's nothing more gratifying than locking a speed rep out so fast that the bar bounces up to high bar.
Since it went fast, worked up:
Free Squat Singles: 225, 275, 275
225 felt like ****; 275s both felt great. Once again: bar started out low, wound up jumping to high bar at lockout. Fun (this actually happened at the meet, too, lol).
Speed Pulls w/ Black Shorts: 8x1 w/ 185lbs
Once again, breathing is the key. I was actually worn out enough at this point that I wasn't as anal on form as I should have been, though.
I need to set a nice PR so I can go up to 50% of it instead of using the same weight here as for squats.
Good Morning:
185lbs - 8 w/ Close Stance
205lbs - 8 w/ Medium Stance
225lbs - 6, 6 w/ Medium Stance
Dear ****ing god I hate doing GMs for reps.
Bar was coming up onto my neck here, too.
Pinch Grip Deadlift:
25lbs - 8
30lbs - 8
35lbs - 8, 8, 8, 8
Set these up by stacking 2.5lb plates behind the 25lb for the time being.
Standing Cable Crunch:
15x 40, 50, 50, 50
Have to lock my feet down with 35lb DBs to do these properly.
My abs are going to hate me in the morning.
Going for 60lbs next week.
Saturday, March 20, 2010
2010-03-20 ME Upper
Spring Break sucks ass. The legit people (by which I mean "anyone who can squat over 250," sadly enough) don't arrive until 10, and the gym closes at 11. Plus I have other things I need to do late at night.
Fortunately, some skinny French guy who actually knew how to bench was there, so I had a decent spot.
DieselCrew Shoulder Warmup: 5lbs
Pause Bench: 45, 45, 65, 85
3x 95, 115, 135
1x 160, 170, 180, 190, 185
Lost tightness and arch completely on some of the top sets. Annoyed.
FatGripz Floor Crushers:
65lbs - 6
70lbs - 6, 5, 4*, 4*
*took off the FatGripz
Probably going to stop using the false grip when FG-ing these; it makes lockout a very weird experience.
Going for Rep PR next week.
Pullups:
8, 5, 4, 4, 4
Not particularly clean. Held the negative of the final rep until the tension migrated to my biceps, then dropped.
FatGripz DB Cleans:
12.5lbs - 15, 15, 12, 12, 12
Upping weight next week.
Shoulder Prehab Stuff:
Muscle Snatch - 40lbs x 10, 8, 8
L-Lateral Raise - 12.5lb DBs x 4 w/ FatGripz + 6 w/out.
45deg Raise - 12.5lbs x 8, 8
Side-Lying Ext. Rot - 3lbs x 8, 8
Going back down to 35lbs for the Muscle Snatches next week. May or may not use the FatGripz on the L-Laterals in future.
Fortunately, some skinny French guy who actually knew how to bench was there, so I had a decent spot.
DieselCrew Shoulder Warmup: 5lbs
Pause Bench: 45, 45, 65, 85
3x 95, 115, 135
1x 160, 170, 180, 190, 185
Lost tightness and arch completely on some of the top sets. Annoyed.
FatGripz Floor Crushers:
65lbs - 6
70lbs - 6, 5, 4*, 4*
*took off the FatGripz
Probably going to stop using the false grip when FG-ing these; it makes lockout a very weird experience.
Going for Rep PR next week.
Pullups:
8, 5, 4, 4, 4
Not particularly clean. Held the negative of the final rep until the tension migrated to my biceps, then dropped.
FatGripz DB Cleans:
12.5lbs - 15, 15, 12, 12, 12
Upping weight next week.
Shoulder Prehab Stuff:
Muscle Snatch - 40lbs x 10, 8, 8
L-Lateral Raise - 12.5lb DBs x 4 w/ FatGripz + 6 w/out.
45deg Raise - 12.5lbs x 8, 8
Side-Lying Ext. Rot - 3lbs x 8, 8
Going back down to 35lbs for the Muscle Snatches next week. May or may not use the FatGripz on the L-Laterals in future.
Wednesday, March 17, 2010
2010-03-17 ME Lower
From now on, I'm planning out my work sets in advance and cutting rest periods. This took two hours, and while squatting for an hour is up there next to sex and Dream Theater* as far as pleasure's concerned, I don't have time to keep doing it.
*That is, good Dream Theater. Bad Dream Theater is god-awful and makes me want to cry.
Particularly when it ends with a technical miss with a weight that's usually 2nd or 3rd to last.
Squat: 45, 135, 135
3x 155, 175, 195, 215, 235
1x 255, 275, 295, 315
0x 315
Retook 315 to get 3 singles over 90%. Bar rolled forward onto my neck for the miss, exactly the way it has with all but one of my other squat misses. This is doubly frustrating for me because it was easy as hell the first time.
GHR w/ 5lb plate on face:
8, 7, 5, 5, 5
2min between sets.
Hyper w/ 75lb DB held on upper chest:
15, 15, 15
I think I'm using momentum on these, which is...well, probably bad.
I'll go for the same reps again next week done strict.
Straight Leg Raise:
12, 12, 12
Tried some rollouts leading up to this, but I only have to try with rollouts about one day in three, and this wasn't that day. I'm working on figuring out what technical change I'm making that makes them so much easier, but for now, flexion work.
Inverted Side Bend:
8 each side x 40lbs, 50lbs, 60lbs
Need to claim the cable crossover station so I can get in a better position to do these.
*That is, good Dream Theater. Bad Dream Theater is god-awful and makes me want to cry.
Particularly when it ends with a technical miss with a weight that's usually 2nd or 3rd to last.
Squat: 45, 135, 135
3x 155, 175, 195, 215, 235
1x 255, 275, 295, 315
0x 315
Retook 315 to get 3 singles over 90%. Bar rolled forward onto my neck for the miss, exactly the way it has with all but one of my other squat misses. This is doubly frustrating for me because it was easy as hell the first time.
GHR w/ 5lb plate on face:
8, 7, 5, 5, 5
2min between sets.
Hyper w/ 75lb DB held on upper chest:
15, 15, 15
I think I'm using momentum on these, which is...well, probably bad.
I'll go for the same reps again next week done strict.
Straight Leg Raise:
12, 12, 12
Tried some rollouts leading up to this, but I only have to try with rollouts about one day in three, and this wasn't that day. I'm working on figuring out what technical change I'm making that makes them so much easier, but for now, flexion work.
Inverted Side Bend:
8 each side x 40lbs, 50lbs, 60lbs
Need to claim the cable crossover station so I can get in a better position to do these.
Initial BB.com post
Current Stats:
Bodyweight* - 165lbs
Squat - 325 Training, 331 Meet
Bench - 200 Training, 204 Meet
Dead - 355 Training, 369 Meet
Other ME PRs:
Floor Press: 185
Incline: 165
GM: 3x255 (kept hips high)
Training numbers were all done "Stupidly Raw" (no belt or wraps), meet Squat and Dead were both belted.
Schedule:
Wednesday - ME Lower (ME, Heavy Ham/Hip, "Light" Low Back, Ab/Oblique Work x2)
Friday - ME Upper (ME, Heavy Extension, Vertical Pull, R. Delt/Upper Back, Prehab)
Sunday - DE Lower (Band Squat, light Speed Pulls, Heavy PC, Grip, Ab Work x1)
Tuesday - DE Upper (Chain Bench, Press, Delt Work, Horizontal Pull, Prehab)
Current ME Rotations: 2 Weeks per movement
Upper: Pause Bench, Floor Press, 2-Board or Incline*
Lower: Squat, Close-Stance GM (triples), Deadlift
*I have two consistent guys who could spot&hold for 2-Board, and the incline benches at my gym suck ass, but I need to confirm that they're both willing and able to do it. Sad. Incline's what I've used in the past, and probably serves as something of a deload, so I'm not sure where I want to go here.
I haven't actually been waving my DE lifts, in favor of just sticking with weight I know I can move quickly, but I intend to start waving DE Box Squats as of this training cycle. Speed Pulls are done Light, and I've been led to believe that one doesn't usually wave the bench, at least at my level.
Bodyweight* - 165lbs
Squat - 325 Training, 331 Meet
Bench - 200 Training, 204 Meet
Dead - 355 Training, 369 Meet
Other ME PRs:
Floor Press: 185
Incline: 165
GM: 3x255 (kept hips high)
Training numbers were all done "Stupidly Raw" (no belt or wraps), meet Squat and Dead were both belted.
Schedule:
Wednesday - ME Lower (ME, Heavy Ham/Hip, "Light" Low Back, Ab/Oblique Work x2)
Friday - ME Upper (ME, Heavy Extension, Vertical Pull, R. Delt/Upper Back, Prehab)
Sunday - DE Lower (Band Squat, light Speed Pulls, Heavy PC, Grip, Ab Work x1)
Tuesday - DE Upper (Chain Bench, Press, Delt Work, Horizontal Pull, Prehab)
Current ME Rotations: 2 Weeks per movement
Upper: Pause Bench, Floor Press, 2-Board or Incline*
Lower: Squat, Close-Stance GM (triples), Deadlift
*I have two consistent guys who could spot&hold for 2-Board, and the incline benches at my gym suck ass, but I need to confirm that they're both willing and able to do it. Sad. Incline's what I've used in the past, and probably serves as something of a deload, so I'm not sure where I want to go here.
I haven't actually been waving my DE lifts, in favor of just sticking with weight I know I can move quickly, but I intend to start waving DE Box Squats as of this training cycle. Speed Pulls are done Light, and I've been led to believe that one doesn't usually wave the bench, at least at my level.
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