Warmup - As usual.
Deadlift: 135, 185, 225, 275 (double overhand), 315
352.5lbs - 5, 5, 4
I keep forgetting to drop my hips properly, so the very base of my low back is complaining here. Rolling it, stretching groin and hamstrings and hip flexors, etc.. It acted up on Sled Drags yesterday.
Also did 2/3 of a rep with 315, double-overhand, to put it back in the rack.
Floor Press: 45x2, 95, 135
185lbs - 3x5
Now I remember why I love floor press so much - no matter how hard it feels, if I gets off the floor, it's guaranteed.
Working on fixing my right shoulder down somewhat - apparently it locks out significantly higher than the left one. Once I've worked that out I'll work on other discrepancies, but that's my #1 right now.
Pull-Ups:
BW - 3x5
Not as easy as last time.
RDLs:
190lbs - 3x10
Rounding my shoulders forward at the bottom and then squeezing hard going into lockout adds an upper back element to this. I'm pretty satisfied.
Held 225 for a few seconds at the end.
Tuesday, April 26, 2011
Monday, April 25, 2011
2011-04-25 Sled
Sled Dragging:
135lbs - 6 trips, 200ft, 60sec between
Fairly easy; my calves gave out before everything else. I'm not sure how I'm approaching scheduling for this, though I should have some money to buy the Farmer's Walk handles fairly soon. After that it'll be dragging after Squat Day and Farmer's Walk after Dead Day.
Sunday, April 24, 2011
2011-04-24 Squat and Press
Warmup - as always
Squat: 45x6, 95, 135, 185, 225
300lbs - 3x5
Form was a tad off here - my weight was shifting forward onto the balls of my feet for most of the reps, and warmups took way too long because I started out with my stance too wide and couldn't figure out why I was unable to hit depth.
May have gotten somewhat psyched up, but it was more of an automatic thing than the forced state I had for the 405 Dead.
Based on this, I think I probably can hit 315+ before I have a legitimate failure, which is nice (320 is the earliest I'm willing to go down to 3x4, though I intend to push 3x5 out for as long as I can). I think having a cheat day yesterday helped - I may go ahead and try the Emevas take on carb cycling, lol (probably summer only).
Press: 45, 95
135lbs - 3x5
After the squats I knew I'd get these. The final rep had a bit more layback than the rest, but w/e.
DB Row:
90lbs - 5/5, 5/5, 5/5
Got better lat engagement on my right side this time, possibly because I've been paying attention to how I move my right arm, keeping my shoulder blade locked down, etc..
Weighted Plank:
45lbs - 5x30sec
30 seconds between. Not sure if I'll switch to 1 minute in future.
Squat: 45x6, 95, 135, 185, 225
300lbs - 3x5
Form was a tad off here - my weight was shifting forward onto the balls of my feet for most of the reps, and warmups took way too long because I started out with my stance too wide and couldn't figure out why I was unable to hit depth.
May have gotten somewhat psyched up, but it was more of an automatic thing than the forced state I had for the 405 Dead.
Based on this, I think I probably can hit 315+ before I have a legitimate failure, which is nice (320 is the earliest I'm willing to go down to 3x4, though I intend to push 3x5 out for as long as I can). I think having a cheat day yesterday helped - I may go ahead and try the Emevas take on carb cycling, lol (probably summer only).
Press: 45, 95
135lbs - 3x5
After the squats I knew I'd get these. The final rep had a bit more layback than the rest, but w/e.
DB Row:
90lbs - 5/5, 5/5, 5/5
Got better lat engagement on my right side this time, possibly because I've been paying attention to how I move my right arm, keeping my shoulder blade locked down, etc..
Weighted Plank:
45lbs - 5x30sec
30 seconds between. Not sure if I'll switch to 1 minute in future.
Friday, April 22, 2011
2011-04-22 Dead and Bench
Warmup - same as last time
Deadlift: 135, 185, 225, 275
345lbs - 3x5
Grip's becoming a limiting factor here, though it's possible that's a consequence of my not focusing so hard on squeezing the bar. I really, really need to get those Farmer's Walk handles.
It appears that the RSF got a bunch of new student staff - people coming over and telling people they can't go barefoot/open-toed, people using disinfectant spray on the equipment while the gym's still open, etc.. It's possible that disinfectant thing is just a consequence of the management finding out about Saba bleeding all over one of the bars, but still...
Video upcoming (along with squats from last time).
Floor Press: 45, 95, 135
180lbs - 3x5
May have made a poor choice of starting weight here, but oh well.
Video of one of these...ish. It's in two parts because of previously-unknown nuances in Rachel's droid.
Pull-Ups:
BW - 3x5
Doing this one more time and then adding weight. Got my lats to engage, got good ROM, got all the reps, etc..
RDLs:
185lbs - 3x10
These were honestly more Dimel Deadlifts, but...meh, w/e. Still trying to find a movement that'll get my grip, low back, hamstrings, and upper back at the same time (grip's less of a concern once I have the farmer's walk handles). And yes, I know, SSB work.
Deadlift: 135, 185, 225, 275
345lbs - 3x5
Grip's becoming a limiting factor here, though it's possible that's a consequence of my not focusing so hard on squeezing the bar. I really, really need to get those Farmer's Walk handles.
It appears that the RSF got a bunch of new student staff - people coming over and telling people they can't go barefoot/open-toed, people using disinfectant spray on the equipment while the gym's still open, etc.. It's possible that disinfectant thing is just a consequence of the management finding out about Saba bleeding all over one of the bars, but still...
Video upcoming (along with squats from last time).
Floor Press: 45, 95, 135
180lbs - 3x5
May have made a poor choice of starting weight here, but oh well.
Video of one of these...ish. It's in two parts because of previously-unknown nuances in Rachel's droid.
Pull-Ups:
BW - 3x5
Doing this one more time and then adding weight. Got my lats to engage, got good ROM, got all the reps, etc..
RDLs:
185lbs - 3x10
These were honestly more Dimel Deadlifts, but...meh, w/e. Still trying to find a movement that'll get my grip, low back, hamstrings, and upper back at the same time (grip's less of a concern once I have the farmer's walk handles). And yes, I know, SSB work.
Tuesday, April 19, 2011
2011-04-19 Squat and Press
Warmup: Same old. I need to do more groin stretching.
Squat: 45x5, 95, 135, 185, 225
295lbs - 5, 4 (5F), 5
Videos upcoming.
I mentally checked out during the 4th rep of set 2. I was pretty sure I'd fail the 5th (self-fulfilling prophecy, most likely) and indeed I did. Came back 5 minutes later and got it.
To the best of my ability to tell, my depth is legal but questionable. I need to stretch my adductors.
Press: 45, 95
135lbs - 5, 4 (5F), 4
God dammit.
DB Row:
87.5lbs - 3x5R/L
Easier to get my right lat to engage with the smaller handle. I really need to get some microplates.
Weighted Plank:
40lbs - 5x30sec
Hellish
Pullaparts:
Mini - 34, 33, 25, 8
Squat: 45x5, 95, 135, 185, 225
295lbs - 5, 4 (5F), 5
Videos upcoming.
I mentally checked out during the 4th rep of set 2. I was pretty sure I'd fail the 5th (self-fulfilling prophecy, most likely) and indeed I did. Came back 5 minutes later and got it.
To the best of my ability to tell, my depth is legal but questionable. I need to stretch my adductors.
Press: 45, 95
135lbs - 5, 4 (5F), 4
God dammit.
DB Row:
87.5lbs - 3x5R/L
Easier to get my right lat to engage with the smaller handle. I really need to get some microplates.
Weighted Plank:
40lbs - 5x30sec
Hellish
Pullaparts:
Mini - 34, 33, 25, 8
Video Backlog
http://www.youtube.com/watch?v=wXheRM_61z0
275 for 5 (from 3/24) (squats)
http://www.youtube.com/watch?v=NUs9JP34n9c
http://www.youtube.com/watch?v=r8HoIKZFvmI
http://www.youtube.com/watch?v=XaN44LxWq_s
322.5 for 3x5 (from 4/2) (deads)
http://www.youtube.com/watch?v=-dmy0JY392w
http://www.youtube.com/watch?v=AauKaVKyEMs
http://www.youtube.com/watch?v=9DdwfnzkIRs
285 for 5, 5, 4 (from 4/4) (squats)
275 for 5 (from 3/24) (squats)
http://www.youtube.com/watch?v=r8HoIKZFvmI
http://www.youtube.com/watch?v=XaN44LxWq_s
322.5 for 3x5 (from 4/2) (deads)
http://www.youtube.com/watch?v=-dmy0JY392w
http://www.youtube.com/watch?v=AauKaVKyEMs
http://www.youtube.com/watch?v=9DdwfnzkIRs
285 for 5, 5, 4 (from 4/4) (squats)
http://www.youtube.com/watch?v=0Y2LNRegbV4
http://www.youtube.com/watch?v=mGKeuNrkJDg
http://www.youtube.com/watch?v=GhW5majBdjU
337.5 for 3x5 (from yesterday)
Saturday, April 16, 2011
2011-04-16 Squat and Press
Warmup - rolling, stretching, glute bridges, GHRs, 10lb dieselcrew, more stretching
Squat: 45x6, 95, 135, 185, 225
290lbs - 5, 5, 4
Can't promise on the depth for any of these because I was alone. I'm only really uncertain for the last reps of #1 and 3.
20lbs to go before I tie my best SE Lower weight; 45 until I'm at my best ME Lower triple.
The outside of my right quad is still hurting when I hit depth on the heavier weights; I'm pretty sure this is a trigger point in the most lateral quad muscle or the IT band (can't tell which). Unfortunately, I've got no idea how to stretch these areas. Researching after this post.
Press: 45, 95
135lbs - 3x4
Really shouldn't have gone for the 4th on the 3rd set, as partly evidenced by my almost passing out while holding it for a second at the top. That would have been bad.
I may start going up 5lbs on this, or at least experimenting with the idea - I'm not going to get 5 reps on the first set on anything less than a ~1lb increase, and I'd rather not go that low. I'll test this out with 140, methinks. Failing all else, I can just use 1 of my micro"plate" chains each side to up by 1.25lbs.
DB Row:
85lbs - 5/5, 5/5, 4/5
My right side sucks.
Weighted Plank ("bottom" of plate around halfway down my ass):
30sec - 25, 35, 35, 35, 35
I'll just up it by 5lbs each time.
Going to do 45-degree Hypers on DL days, methinks.
Squat: 45x6, 95, 135, 185, 225
290lbs - 5, 5, 4
Can't promise on the depth for any of these because I was alone. I'm only really uncertain for the last reps of #1 and 3.
20lbs to go before I tie my best SE Lower weight; 45 until I'm at my best ME Lower triple.
The outside of my right quad is still hurting when I hit depth on the heavier weights; I'm pretty sure this is a trigger point in the most lateral quad muscle or the IT band (can't tell which). Unfortunately, I've got no idea how to stretch these areas. Researching after this post.
Press: 45, 95
135lbs - 3x4
Really shouldn't have gone for the 4th on the 3rd set, as partly evidenced by my almost passing out while holding it for a second at the top. That would have been bad.
I may start going up 5lbs on this, or at least experimenting with the idea - I'm not going to get 5 reps on the first set on anything less than a ~1lb increase, and I'd rather not go that low. I'll test this out with 140, methinks. Failing all else, I can just use 1 of my micro"plate" chains each side to up by 1.25lbs.
DB Row:
85lbs - 5/5, 5/5, 4/5
My right side sucks.
Weighted Plank ("bottom" of plate around halfway down my ass):
30sec - 25, 35, 35, 35, 35
I'll just up it by 5lbs each time.
Going to do 45-degree Hypers on DL days, methinks.
Wednesday, April 6, 2011
2011-04-06 Dead and Bench
Warmup: Rolling, 5xGlute Bridge, 5xGHR, 10lb Dieselcrew, stretching for hams and groin, hip circles (total 10min)
Deadlift: 135, 185, 225, 275
3x5 - 330lbs
I don't think this is technically a PR yet, but it's damn close. Bigger increase in difficulty last week, but nothing unbearable.
Finally tore a callus...kinda. I'm torn between band-aiding it up (and just hoping it heals without an air pocket underneath it) or carefully cutting/tear it off and then bandaiding it up for longer while the layers regrow. Advice?
Bench: 45x2, 95, 135
205lbs - 5, 4 (5F), 2 (3F)
Switching to Floor Press or Board Press. Haven't decided which, or what weight I'll start at.
Pull-Ups:
5, 5, 4 (5F x3)
Scarily enough, I couldn't do the 5th one on the fourth set. Wow.
Haven't done the bands yet and probably won't at this rate; left them in my car, though I'll have to go down there to get a bandaid...hm...
Deadlift: 135, 185, 225, 275
3x5 - 330lbs
I don't think this is technically a PR yet, but it's damn close. Bigger increase in difficulty last week, but nothing unbearable.
Finally tore a callus...kinda. I'm torn between band-aiding it up (and just hoping it heals without an air pocket underneath it) or carefully cutting/tear it off and then bandaiding it up for longer while the layers regrow. Advice?
Bench: 45x2, 95, 135
205lbs - 5, 4 (5F), 2 (3F)
Switching to Floor Press or Board Press. Haven't decided which, or what weight I'll start at.
Pull-Ups:
5, 5, 4 (5F x3)
Scarily enough, I couldn't do the 5th one on the fourth set. Wow.
Haven't done the bands yet and probably won't at this rate; left them in my car, though I'll have to go down there to get a bandaid...hm...
Monday, April 4, 2011
2011-04-04 Squat and Press
Warmup: Rolling, 5xGlute Bridge, 5xGHR, 10lb Dieselcrew, stretching for hams and groin, Hip Circles (total time ~10min)
Squat: 45x4, 95, 135, 185, 225
285lbs - 5, 5, 4
Somewhat ugly. Videos will be posted soon.
The main issue appears to be my inability to keep a good back angle; I'm not sufficiently vertical most of the time. I got a fairly good angle on my final rep but wound up grinding my right hip flexor. Hopefully this won't be my reintroduction to HF pain whenever I hit depth.
Press: 45, 95
132.5lbs - 5, 5, 4
Slight layback on the last rep of each set, but I got them.
Once I hit ~140 I may switch to Push Press.
DB Row: Right/Left
85lbs - 5/5, 3/5, 4/5
Yay, redoing!
Heavy Walkouts:
315lbs - 10ct
365lbs - 20 seconds, 30 seconds
Yeah.
BPA:
3x20 w/ mini
Will do more soon
Need to start doing ab work again, methinks.
Squat: 45x4, 95, 135, 185, 225
285lbs - 5, 5, 4
Somewhat ugly. Videos will be posted soon.
The main issue appears to be my inability to keep a good back angle; I'm not sufficiently vertical most of the time. I got a fairly good angle on my final rep but wound up grinding my right hip flexor. Hopefully this won't be my reintroduction to HF pain whenever I hit depth.
Press: 45, 95
132.5lbs - 5, 5, 4
Slight layback on the last rep of each set, but I got them.
Once I hit ~140 I may switch to Push Press.
DB Row: Right/Left
85lbs - 5/5, 3/5, 4/5
Yay, redoing!
Heavy Walkouts:
315lbs - 10ct
365lbs - 20 seconds, 30 seconds
Yeah.
BPA:
3x20 w/ mini
Will do more soon
Need to start doing ab work again, methinks.
Sunday, April 3, 2011
2011-04-03 Random Shit
Rolling and stretching for usual areas + calves
3x5 GHR (bodyweight). Could still walk afterwards.
5x20 Band Pull-Aparts
Going to add Calf Stretches, GHRs (setting 20, probably weightless), and Glute Bridges to my warmup.
3x5 GHR (bodyweight). Could still walk afterwards.
5x20 Band Pull-Aparts
Going to add Calf Stretches, GHRs (setting 20, probably weightless), and Glute Bridges to my warmup.
Saturday, April 2, 2011
2011-04-02 Dead and Bench
Warmup - The usual. Fairly minimal.
Deadlift: 135, 185, 225, 275
322.5lbs - 3x5
Going up by 7.5lbs each on Deads for now. I'll videos of these up in a day or so (possibly rotated).
Bench: 45, 95, 135
205lbs - 4 (5F), 3, 2
I'm giving this movement one more shot before I switch to either 1-Board, 2-Board, or Floor Press. If 1-Board or 2-Board I'll probably just drop 5-10lbs (possibly just keeping on at current weight for two-board). If floor press I'll probably start out at 185.
Pull-Ups:
+10lbs - 3
BW - 2x5
Decided that while I'm gaining weight I won't push increases on these until the previous one feels easy. I'm getting better at them with bodyweight, at least.
Unilateral Farmer's Walk w/ Improvised Handle:
+50lbs - 3x50ft per side
This was agonizing and I want another handle. And ideally really handles.
Band Pull-Aparts:
Mini - 5x20
Deadlift: 135, 185, 225, 275
322.5lbs - 3x5
Going up by 7.5lbs each on Deads for now. I'll videos of these up in a day or so (possibly rotated).
Bench: 45, 95, 135
205lbs - 4 (5F), 3, 2
I'm giving this movement one more shot before I switch to either 1-Board, 2-Board, or Floor Press. If 1-Board or 2-Board I'll probably just drop 5-10lbs (possibly just keeping on at current weight for two-board). If floor press I'll probably start out at 185.
Pull-Ups:
+10lbs - 3
BW - 2x5
Decided that while I'm gaining weight I won't push increases on these until the previous one feels easy. I'm getting better at them with bodyweight, at least.
Unilateral Farmer's Walk w/ Improvised Handle:
+50lbs - 3x50ft per side
This was agonizing and I want another handle. And ideally really handles.
Band Pull-Aparts:
Mini - 5x20
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