2011-02-27 Dead and Bench

Warmup - the usual

Deadlift - 135, 185, 225
3x5 - 295lbs
Easeh. Holding onto the bar at the end of the last set has definitely helped.
Didn't hold onto it for as long as I usually do on this one, though. Lulz.

Bench: 45, 95, 135
200lbs - 5, 4, 4
Failed the 5th on the last set. Shouldn't have gone for it, decided to try, died off the chest. Took something like four people to get it off me, which was pretty hilarious given that I basically just said "Uhhh...lil' help?" in the most nonchalant voice possible (Greg was spotting me, but he's still fairly weak, so his contributions were...mild).

Pulldowns:
3x5 - 150lbs
Starting to think I should just go to pull-ups.
Used straps on the last set. They didn't help.

Band Pull-Aparts:
3x20- Mini
Varying grip width.

Face Pulls:
1x10 - 20lbs
Whatever, not bothering with these.
---
Ate like shit yesterday, weighed in at 183.4 this morning. Ate a huge bowl of pasta earlier today; returning to my barbaric ways in about an hour.

2011-02-25 Squat and Press

Warmup - rolling, static stretching, a few band GMs, 10lbs on Dieselcrew

Squat: 45x5, 95, 135, 185
3x5 - 255lbs
Easy. I think the 315 unrack last week helped, lol. My weight was coming forward a tad on a few of these, but some amount on the balls of my feet should be acceptable given that I have to push the floor apart with the entire blade of each foot.

Press: 45, 85
3x5 - 125lbs
Sweet.

DB Rows:
3x5 - 70lbs
Yaaaay.

Band Pull-Aparts:
2x20 - Mini
I'm just working my way up with these. >.>

2011-02-22 Dead and Bench

Weight:
179.8

Training: Deadlift Day

Warmup - Goddammit, my hamstrings went back to where they were.

Deadlift: 135, 185, 185, 225
3x5 - 290lbs
Some of these were good, some less so. First set was relatively hard; second and third were easy because I stopped focusing on the way it felt in my hands and just did it.

Bench: 45, 95, 135
3x5 - 195lbs
Yaaaaay.

Pulldowns:
3x5 - 145lbs
Weird bar this time. Got more lat engagement, though.

Pullaparts:
2x20 - Mini
Needed to get home. Will do more while I wait for my steak to marinade.

2011-02-20 Squat and Press

Weight:
180.0

Food:
Milk
Steak
Curry

Supps:
Creatine - right now
Fish Oil - after curry

Training: Squat Day

Warmup - Shoulders felt fine on the warmup. Lots of band GMs.

Squat: 45x5, 95x2, 140x2, 190
3x5 - 250lbs
Moderately hard. All were legal but not all were to the depth I wanted.

Press: 45, 85
3x5 - 122.5lbs
YEAHHHHHHH
Shoulder felt approximately fine.

DB Row:
3x5ea - 67.5lbs
Using the 25s improves my back activation immensely - I can't tuck my elbow, so if I'm avoiding bicep recruitment I wind up getting a VERY nice contraction all across the back of my ribs. Mmmm.

Will do pullaparts in a bit.

2011-02-18 Dead and Bench

Weight:
180.8 (wtf)

Food:
Milk
Fruit
Steak
Curry or something like it (maybe just try a biryani with fucktons of lamb)

Supps:
Creatine - eventually
Fish Oil - eventually

Sleep:
ASAP

Training: Dead Day

Warmup - Relatively light. My flexibility's picking up, I think.

Deadlift - 135, 185, 225
3x5 - 285lbs
The week before I injured myself, I did 5x3 at 295 with some psyching. I think I actually went higher than that for doubles (5x3 at 330, I think?), but this was just plain ole' good-fashioned effort (and chalk). I'm gaining on myself. Hoping to hit 315 for 3x5 before I heavily stall (lightly stall is harder to gauge, because resetting between reps gives me a bit of maneuvering room with breathing...I noticed this today. <.<).

Bench: 45, 95, 135
195lbs - 5, 5, 3 (4F)
The 5th rep of the second set was an exceedingly stupid one; I wound up protracting my shoulders to get it up and thus losing any base from which to rotate my elbows in to lock it out. I'm tempted to count it as 4, but...I won't.
Had Rachel and Luis side-spot on the last set. Turned out not to be necessary (they certainly helped, but I think Greg could have handled it alone), but...yeah.
Will get next time.

Pulldowns:
3x5 - 140lbs

2011-02-15 Squat and Press

Weight:
178.4

Food:
Milk
Fail curry, basically just 1lb lamb
Will probably try for a steak

Supps:
Creatine - will have right now
Fish Oil - will have half right now

Sleep:
After food.

Training: Squat Day

Warmup: The usual. My leg's getting better, I think.

Squat: 45x4, 95x2, 140, 190
3x5 - 245lbs
Sickness + Stress + Undereating + wearing very old and horribly-designed gym shorts = squats fucking SUCKED today. First set was horrible, second was easy because I was really pissed, third was ok because I was kinda back into it. I'm going to have to find my old shorts for sled work, but at this point I'm just going to say fuck it and see what happens if I wear my singlet (straps down when not lifting, obviously).

Press: 45, 85
3x5 - 125lbs
In news of stuff that DIDN'T royally suck today, the second two sets of this were absolutely GOLDEN.

DB Row:
3x5 - 65lbs
Getting into the nicer DB territory now, yay.

2011-02-13 Dead and Bench

Weight:
178.8 (post-shit)

Food:
1lb of Lamb Rogan Josh (well, 1LB of lamb, in a roganjosh sauce)
...probably a steak, unless I go buy spices to make more curry.
Milk and fruit

Supps:
Creatine
Fish Oil
ZMA

Sleep:
11:15

Training: Lifting (Deadlift Day, deloading)

Warmup: As usual. I think my leg might be improving slightly.

Deadlift: 135, 185, 225
3x3 - 280lbs
Left palm forward. This will continue for the next cycle, including deload.

Bench: 45, 95, 135
3x3 - 190lbs
Paused. First rep of the third set felt perfect - I touched at exactly the right spot and the press was completely smooth.

Pulldowns:
3x3 - 135lbs
Held each one at the bottom for a second.

2011-02-10 Squat and Press

Weight:
178.2lbs

Food:
Steak
Milk
Fruit
Steak and Mushrooms

Supplements:
Creatine - after steak
Fish Oil - after steaks
ZMA - prebed (need to restock on this)

Sleep:
11:15

Training: Lifting

Warmup: The usual, with lots of rolling and stretching and band GMs for my hamstring. Will hot pack it momentarily.

Squat: 45x3, 95, 135x2, 185
3x3 - 240lbs
Doing a better job of keeping my weight on my heels.
I realized that I squat with a DAMN wide stance for a rawfag. Will upload a video when I hit...iono, 315, probably.

Press: 45, 95
3x3 - 117.5lbs
Saba showed up in the middle of these. I may have convinced him to train with us at least two days per week.

DB Row:
3x3 - 62.5lbs
Still kinda works, yeah.

2011-02-09 Sled

Weight:
179.0

Food:
Steak
Milk and Fruit
Steak and Mushrooms

Supplements:
Creatine - after first steak
Fish Oil - half after each steak
ZMA - prebed

Sleep:
11:15

Training: Sled Drags

5 trips x 160lbs x ~1 minute's rest x 200ft
Yeah, these got harder. Wasn't sure if I should stop after 4, Greg told me to do another one, I did with considerable roaring, spitting, and a loud terminal yell.

I'll see how Friday goes and start experimenting based on it; I suspect we're going to wind up going hard on Monday and Friday, and 60% on Wednesday.

2011-02-08 Dead and Bench

Weight:
178.0

Food:
Steak
Milk
Fruit
Steak and Mushrooms

Supplements:
Creatine - just now
Fish Oil - half just now, half later
ZMA - prebed

Sleep:
Actually AT 11:15 today, 'cuz I have to wake up in the morning.

Training: Lifting

Warmup - many band gms, lots of rolling hamstring, 10lbs on Diesel (free standing rather than on a bench this time)

Deadlift: 135, 185, 225
3x5 - 280lbs
First set was double overhand; alternated grip on the other two, switching each set. I'll "off-hand" for the deload and entire next cycle, then alternate it on a per-cycle basis to keep my traps relatively even.

Bench: 45, 95, 135
3x5 - 190lbs
Tough. At this point I'm pretty much at where I was when I started, methinks.
Touch-and-go, though. I'll start pausing during the deload (watch as I fail miserably on 195, lol).

Pulldowns:
5x 160, 135, 135
Dropped down. Held the final rep of the 3rd set.

Will do 100 band pull-aparts every day rather than Face Pulls. It doesn't look like the RSF are replacing the ropes any time soon.

2011-02-07 Sled

Weight:
178.8

Food:
Steak
Fruit
Milk
Steak and Mushrooms

Supplements:
Creatine - with first steak
Fish Oil - split between first and second steaks
ZMA - prebed

Sleep:
Eeeeearleh.

Training: Sled Dragging

6 trips, 200ft, 160lbs on sled, ~45-60 seconds' rest between (alternated with Greg)
---
Slept 6 hours, skipped Biochem lecture because the homework and quizzes are entirely based on the book anyway.

Sled dragging was much easier; leg muscles "ran out" before my cardiovascular system, and I recovered pretty quickly. AFK/contrast shower.

2011-02-06 Squat and Press

Weight:
177.6

Food:
Steak
Milk, Fruit
Steak and Mushrooms

Supplements:
Creatine - after steak
Fish Oil - half after steak, half after second steak
ZMA - prebed

Sleep:
11:15

Training:
Warmup - much hamstring rolling, many band good mornings. 10lb DBs for Diesel.

Squat: 45x5, 95x2, 135x2, 185
3x5 - 240lbs
I should note that the numbers for warmup sets are number of sets. It took me motherfucking AGES to get my hamstring/groin loosened up this time. Definitely stretching and rolling daily. Need a vigorous massage.
These are getting tougher (predictable, given that I'm only 20lbs off from a weight I failed at last semester). My form's improving, though - the weight's not staying entirely on my heels, which is bad, but my torso's not bowing down. Will work on keeping the weight back further for deload week.

Press: 45, 95
3x5 - 117.5lbs
It's possible I could be making 5lb increments on this, actually. >.>
I won't, though. I can wait the ~2.5 cycles before I hit 135 again.
Really annoys me that I lost so much on this, though.

DB Row:
3x5 - 62.5lbs
Used 25s for the plates this time. Forces me to get my elbow out wider, but otherwise w/e.
Need to weigh the DB handle, actually.

Rollout:
1x8
...switching to fallouts.

2011-02-03 Dead and Bench

Weight:
178.0

Food:
Steak
Milk
Fruit
Steak and Mushrooms

Supplements:
Creatine - pretty sure I took this earlier...but another 5g won't kill me.
Fish Oil - took half before training. Half after S&M.
ZMA - prebed.

Sleep:
Ideally 11:15, realistically whenever I finish my (easy-as-fuck) Biochem homework.
---
Training:

Warmup - 10lbs on the Dieselcrew

Deadlift: 135, 185, 225
3x5 - 275lbs
I remember when this was a psyched-up full-on hell effort to get for 1x5. Now I'm taking it double overhand (albeit with chalk) and only losing it on the last rep of the last set with no psyche-up whatsoever.
Can't wait until I'm doing this with 315.

Bench: 45, 95, 135
3x5 - 185lbs
I remember when this was my 1RM and I wound up bitching out some idiot who couldn't follow the simple instruction of "Don't touch it unless I say to." >.>
Form's improving here. The pain where the lateral distal head of my radius meets my hand (hey, I remember shit from Honors Physio, sweet) is decreasing as I increase massage on my forearm. I need to do more aggressive work on my hamstring.
And yeah, these were hard. Still, it's a nice achievement (..."achievement").

Pulldowns:
3x5 - 155lbs
I'm getting progressively more generous with what I let slide on these. At this point the bar's barely below my chin. I may reset to 135 (which would have me switching to pullups at around the time I should be at 315 on deads) at some point...not sure. I'll definitely drop down once I'm no longer able to get the bar under my chin.

2011-02-02 Sled

Wednesday, February 2nd, 2011

Weight:
Forgot to weigh in

Food:
Steak
Fruit
Milk
Steak and Mushrooms

Supplements:
Creatine - will take momentarily
Fish Oil - will take after some milk
ZMA - prebed

Sleep:
11:15
---
Training: Sled Dragging

3 trips, 200ft, 160lbs on sled, 1 minute between.
Guuuuuuh.