Dead Day
Warmup - Same, but only 8 reps on bridges and ghr
Deadlift: 185, 225, 275; 315, 365 (1 rep only)
405lbs - 5, 3, 3
Lockouts were...somewhat unsatisfactory. I think I'm going to start doing my rows Kroc style.
Loaded it up as 365 with 2 extra 10s each side, made a point of not thinking about the weight, and very consciously calmed myself down whenever I started getting psyched up. I have now learned something very important about psyching yourself up: It doesn't help with 5s. In fact, it probably hurts them.
As far as I can tell the benefits run out after rep 3 and once they do you just run into a brick wall and anything you do after that is going to suck. It's great for forcing yourself to keep going on a 1RM or 3RM and might be useful for a 3x3, but I think my habit of forcing myself to calm down back when I was squatting in the 275 range was surreptitiously improving my numbers. 335 is going to be fun next time.
I also suspect that the "don't use the 45s" trick helped here.
Tore one of my calluses horribly, too. It's the same one that ripped a bit on Friday but now it's actually bleeding seriously.
Floor Press: 45x2, 95, 135, 185
225lbs - 5, 5*, 4 (5F)
*Spotter mistakenly started helping slightly towards the end of the 5th rep; however, it was far enough past my sticking point that I know I would have gotten the rep regardless, so I'm still counting it.
Sweet.
Wonder how high I can take this bitch.
GHR:
2x10x10lbs
May go back to 3 sets given that I'm not doing anything else at the end of these workouts anymore.
(went home to do...)
DB Rows:
95lbs - 5/5, 5/5, 5/5
Switching to Kroc style in future, as state.
Also, screw clamps are fucking awesome.
Program-wise, I'm having another idea - 3x5 but rotate the exercises out somewhat more frequently.
See, this is why I try to avoid thinking about it. A few days ago I was thinking 5-3-1 would probably be a decent choice...mostly because I hadn't thought about 5-3-1 in a while and then read that thread asking about it.
So...yeah, thinking about that bridge after I cross this one.
Wednesday, June 29, 2011
Monday, June 27, 2011
2011-06-27 Squat and Press
Warmup - As usual
Squat: 45x2, 95, 135, 185, 225, 275
335lbs - 5, 1, 2, 1
Had some falling forward on reps 4 and 5; the 5th one was bad enough that it was essentially a max-effort GM and completely annihilated me.
If I'd had people there I might have gone for more reps on set 2, but I was alone and tired etc. and my quads felt dead, so I reracked it. The singles were easy, and even the 2nd rep of the third set was pretty tame.
So:
1) Dropping TF2 completely.
2) Returning program to what it was; GHR on Deadlift day and abs on Squat day. Nothing else.
3) Probably cheating a fair bit while I'm in LA for Anime Expo.
If I can get at least 3x4 next Wednesday I'll go up. If I can't, I'm changing the exercise. Need to go in before then to find out if I can leave shit there.
If I start making solid progress again I'll play around with stuff to see what was causing the problem. I think it's just the same old story about my quads sucking, but I could be wrong.
Press: 45, 95
147.5lbs - 5, 5, 4
The fives were fairly hard (probably due to the squats more than anything else) but meh. Going up!
Pull-Ups:
BW - 4, 4, 3.5
Shoulder prehab must be done.
Squat: 45x2, 95, 135, 185, 225, 275
335lbs - 5, 1, 2, 1
Had some falling forward on reps 4 and 5; the 5th one was bad enough that it was essentially a max-effort GM and completely annihilated me.
If I'd had people there I might have gone for more reps on set 2, but I was alone and tired etc. and my quads felt dead, so I reracked it. The singles were easy, and even the 2nd rep of the third set was pretty tame.
So:
1) Dropping TF2 completely.
2) Returning program to what it was; GHR on Deadlift day and abs on Squat day. Nothing else.
3) Probably cheating a fair bit while I'm in LA for Anime Expo.
If I can get at least 3x4 next Wednesday I'll go up. If I can't, I'm changing the exercise. Need to go in before then to find out if I can leave shit there.
If I start making solid progress again I'll play around with stuff to see what was causing the problem. I think it's just the same old story about my quads sucking, but I could be wrong.
Press: 45, 95
147.5lbs - 5, 5, 4
The fives were fairly hard (probably due to the squats more than anything else) but meh. Going up!
Pull-Ups:
BW - 4, 4, 3.5
Shoulder prehab must be done.
Saturday, June 25, 2011
Diet Updates
High-Carb Days:
Gallon of milk - probably split as a half-gallon in the morning and a half-gallon about 2 hours after training
3 meals of Rice and Mince (1 Cup white rice, 8oz 90% lean ground beef) - at least one after training
Berries (10.5oz Strawberries, 3oz Blackberries) - after morning walk (once I start taking these)
Post-workout shake (45g Dextrose, 45g Maltodextrin, 50g Whey, some salt) - post-workout (duh), not counted towards calorie or macronutrient totals
Med-Carb Days:
Half-gallon of milk - currently doing this in the morning
2 meals of roasted chicken thighs - one before training, one after
Berries (10.5oz strawberries, 3oz Blackberries) - after morning walk (once I start taking these)
Post-workout shake (45g Dextrose, 45g Maltodextrin, 50g Whey, some salt) - post-conditioning, not counted towards calorie or macronutrient totals.
Low-Carb Days:
Half-gallon of milk in morning
2 roasted chicken thigh meals
---
Prospective changes:
If my recovery still seems shit, I may try moving the berries to post-conditioning or taking the walk after the conditioning work on those days.
If I appear to be gaining weight too quickly, I'll start cutting milk from the Low-Carb day and replacing it with nuts or something
Cals total -
Low-Carb and Med-Carb Days: ~4000 (60/30/10 F/P/C) <-Ok, it's not a low-carb day right now. Once my performance is back on track I'll start eliminating milk from low-carb day.
High-Carb Days: ~5400 (30/20/50 F/P/C)
Those are all excluding the post-workout shakes - as far as I can tell, those don't make up for the loss of the calories.
If my performance still seems shit I will ACTUALLY just try going back to what I was doing a week ago (no Post-workout shakes, just milk and solid food) and seeing how that goes.
Gallon of milk - probably split as a half-gallon in the morning and a half-gallon about 2 hours after training
3 meals of Rice and Mince (1 Cup white rice, 8oz 90% lean ground beef) - at least one after training
Berries (10.5oz Strawberries, 3oz Blackberries) - after morning walk (once I start taking these)
Post-workout shake (45g Dextrose, 45g Maltodextrin, 50g Whey, some salt) - post-workout (duh), not counted towards calorie or macronutrient totals
Med-Carb Days:
Half-gallon of milk - currently doing this in the morning
2 meals of roasted chicken thighs - one before training, one after
Berries (10.5oz strawberries, 3oz Blackberries) - after morning walk (once I start taking these)
Post-workout shake (45g Dextrose, 45g Maltodextrin, 50g Whey, some salt) - post-conditioning, not counted towards calorie or macronutrient totals.
Low-Carb Days:
Half-gallon of milk in morning
2 roasted chicken thigh meals
---
Prospective changes:
If my recovery still seems shit, I may try moving the berries to post-conditioning or taking the walk after the conditioning work on those days.
If I appear to be gaining weight too quickly, I'll start cutting milk from the Low-Carb day and replacing it with nuts or something
Cals total -
Low-Carb and Med-Carb Days: ~4000 (60/30/10 F/P/C) <-Ok, it's not a low-carb day right now. Once my performance is back on track I'll start eliminating milk from low-carb day.
High-Carb Days: ~5400 (30/20/50 F/P/C)
Those are all excluding the post-workout shakes - as far as I can tell, those don't make up for the loss of the calories.
If my performance still seems shit I will ACTUALLY just try going back to what I was doing a week ago (no Post-workout shakes, just milk and solid food) and seeing how that goes.
Friday, June 24, 2011
2011-06-24 Dead and Bench
Warmup - As usual
Deadlift: 185, 225, 275 (DOH); 315, 365 (Mixed)
405lbs - 3, 2, 1
Definitely under-recovering. I'm going to go back to what I was doing before, only now I'll be waking up earlier and having a post-workout shake (which I will not count towards my daily intake of protein, carbs, and calories).
These all looked better than the single from a while back, and I held the last one for around 10 seconds at the end.
Floor Press: 45, 95x2, 135, 185
220lbs - 5, 4 (5F), 4 (5F), 2
Going up next time.
DB Row:
92.5lbs - 5/5, 5/5, 5/5
Easy enough.
RDL:
205lbs - 10
Might go for 215 next time.
Hack Squat:
205lbs - 3
Not sure what I'm going to do here; I definitely can't do Hack Squats, 'cuz the bar keeps smacking into my hamstrings and getting stuck.
Deadlift: 185, 225, 275 (DOH); 315, 365 (Mixed)
405lbs - 3, 2, 1
Definitely under-recovering. I'm going to go back to what I was doing before, only now I'll be waking up earlier and having a post-workout shake (which I will not count towards my daily intake of protein, carbs, and calories).
These all looked better than the single from a while back, and I held the last one for around 10 seconds at the end.
Floor Press: 45, 95x2, 135, 185
220lbs - 5, 4 (5F), 4 (5F), 2
Going up next time.
DB Row:
92.5lbs - 5/5, 5/5, 5/5
Easy enough.
RDL:
205lbs - 10
Might go for 215 next time.
Hack Squat:
205lbs - 3
Not sure what I'm going to do here; I definitely can't do Hack Squats, 'cuz the bar keeps smacking into my hamstrings and getting stuck.
Thursday, June 23, 2011
2011-06-23 Sled
160lbs, 200ft, 50sec between, 10 trips
I have officially graduated from the 160lb club. Going up to 180lbs (4 plates! Whee!) next time.
The only truly unpleasant part of this was in my calves (due to fatigue) and the base of my spine (due to tight hips). Quads, hams, glutes, etc. felt nothing, though now that I'm done I do feel a slight unpleasant sensation running into my elbow from my forearm.
I have officially graduated from the 160lb club. Going up to 180lbs (4 plates! Whee!) next time.
The only truly unpleasant part of this was in my calves (due to fatigue) and the base of my spine (due to tight hips). Quads, hams, glutes, etc. felt nothing, though now that I'm done I do feel a slight unpleasant sensation running into my elbow from my forearm.
Wednesday, June 22, 2011
2011-06-22 Squat and Press
Warmup - As usual. 9 reps for GHR and Glute Bridges.
Squat: 45x3, 95, 135, 185, 225, 275
335lbs - 4, 3, 3
I suspect this was more due to a slight reduction in caloric intake and my getting back into TF2; not enough food for recovery, and another direction in which I'm expending my mental energy, respectively.
If I weigh in lower tomorrow and Friday, I'll go back to a full gallon of milk on training days (today I only had a half-gallon). I'll probably also have a very, very aggressive cheat meal over the weekend. Possibly two (one each day).
Press: 45, 95
147.5lbs - 5, 4, 4
Progress.
Pull-Ups:
BW - 3, 4, 3
Wasn't close enough to the bar, so I couldn't get my lats engaged properly. Need to get a bigger box next time. Managed it a bit better on the second set, at least.
SOME DAY I WILL DO FIVE OF THESE.
Probably while I'm maintaining, lol.
GHR:
8lbs - 10, 10
Decided to do a slight weight PR.
Doing 10lbs next time.
Weighted Plank:
65lbs - 3x30sec, 30sec rest
I'm feeling these more in my chest and arms than in my abs now.
Maybe I should just buy/make some kind of loadable weighted vest and go back to rollouts.
Started using a post-workout shake again.
Need to declog my shower drain so I can consistently contrast shower.
Squat: 45x3, 95, 135, 185, 225, 275
335lbs - 4, 3, 3
I suspect this was more due to a slight reduction in caloric intake and my getting back into TF2; not enough food for recovery, and another direction in which I'm expending my mental energy, respectively.
If I weigh in lower tomorrow and Friday, I'll go back to a full gallon of milk on training days (today I only had a half-gallon). I'll probably also have a very, very aggressive cheat meal over the weekend. Possibly two (one each day).
Press: 45, 95
147.5lbs - 5, 4, 4
Progress.
Pull-Ups:
BW - 3, 4, 3
Wasn't close enough to the bar, so I couldn't get my lats engaged properly. Need to get a bigger box next time. Managed it a bit better on the second set, at least.
SOME DAY I WILL DO FIVE OF THESE.
Probably while I'm maintaining, lol.
GHR:
8lbs - 10, 10
Decided to do a slight weight PR.
Doing 10lbs next time.
Weighted Plank:
65lbs - 3x30sec, 30sec rest
I'm feeling these more in my chest and arms than in my abs now.
Maybe I should just buy/make some kind of loadable weighted vest and go back to rollouts.
Started using a post-workout shake again.
Need to declog my shower drain so I can consistently contrast shower.
Tuesday, June 21, 2011
2011-06-21 Farmer's Walk
4 trips, 110lbs each hand, 100ft each way, 10 sec rest when turning around
Need to get more weight
Need to get more weight
Monday, June 20, 2011
2011-06-20 Deadlift, Bench, and programming
Warmup - As usual.
Deadlift: 185, 225, 275. Mixed grip 315, 365
397.5lbs - 5, 5, 3, 1
Lockout on the 5th rep of set 2 was a tad questionable.
Only have video for sets 3 and 4.
Tried to DOH 315 back into the rack but started too close and got it caught under the hooks. Lulz. I really wish the RSF could get a fucking DL jack.
Going for 405 on Friday.
Floor Press: 45, 95, 135, 185
220lbs - 4, 3, 3
Warmups weren't quite as helpful as I'd've liked; I wasn't paying close attention, methinks. Retaking this on Friday.
DB Rows:
90lbs - 5/5, 5/5, 5/5
Yay. Also appears that 4:40 is the "correct" rest time for these.
I'm considering shortening it a bit so my workouts don't run for quite as long.
Hack Squats:
135lbs - 10
45-Degree Hyper:
80lbs - 10
---
Until I get a trap bar, I'm doing 1 (possibly 2) sets each of Hack Squats and RDLs. I'll probably use the same weight for both.
Picked RDLs because they do a better job of hitting my lower back and 45-degree hypers do; I credit this mostly to the fact that my back seems to have gotten a LOT stronger since the last time I really did 45d, whereas the improvements in hamstring strength probably aren't quite as great.
Right now it seems like my lockout's the biggest problem on deads. Farmer's Walk should fix this.
Dunno when I'll pick up the trap bar. Not sure when I'll buy more plates; I may go out to Play It Again tomorrow so I can get the the 25s, 10s, 5s, and 2.5s (...the lattermost mostly for OCD reasons). Will also look into getting some more GOOD screw clamps, seeing as the thicker ones from Elite are epic and the thinner ones suck balls.
Deadlift: 185, 225, 275. Mixed grip 315, 365
397.5lbs - 5, 5, 3, 1
Lockout on the 5th rep of set 2 was a tad questionable.
Only have video for sets 3 and 4.
Tried to DOH 315 back into the rack but started too close and got it caught under the hooks. Lulz. I really wish the RSF could get a fucking DL jack.
Going for 405 on Friday.
Floor Press: 45, 95, 135, 185
220lbs - 4, 3, 3
Warmups weren't quite as helpful as I'd've liked; I wasn't paying close attention, methinks. Retaking this on Friday.
DB Rows:
90lbs - 5/5, 5/5, 5/5
Yay. Also appears that 4:40 is the "correct" rest time for these.
I'm considering shortening it a bit so my workouts don't run for quite as long.
Hack Squats:
135lbs - 10
45-Degree Hyper:
80lbs - 10
---
Until I get a trap bar, I'm doing 1 (possibly 2) sets each of Hack Squats and RDLs. I'll probably use the same weight for both.
Picked RDLs because they do a better job of hitting my lower back and 45-degree hypers do; I credit this mostly to the fact that my back seems to have gotten a LOT stronger since the last time I really did 45d, whereas the improvements in hamstring strength probably aren't quite as great.
Right now it seems like my lockout's the biggest problem on deads. Farmer's Walk should fix this.
Dunno when I'll pick up the trap bar. Not sure when I'll buy more plates; I may go out to Play It Again tomorrow so I can get the the 25s, 10s, 5s, and 2.5s (...the lattermost mostly for OCD reasons). Will also look into getting some more GOOD screw clamps, seeing as the thicker ones from Elite are epic and the thinner ones suck balls.
Saturday, June 18, 2011
2011-06-18 Sled
160lbs, 200ft trips, ~1 minute between (alternating with Saarni), 7 trips
My calves felt like hell.
My calves felt like hell.
Friday, June 17, 2011
2011-06-17 Squat and Press
Skipped Wednesday for time reasons, didn't go yesterday for relationship reasons, decided to push the deads back because my Squat is (relatively) further from my target.
Warmup - Rumble Roller YEAH, moved up to 8 reps on bridges and glutehams. Bodyweight glutehams are now a complete joke.
Squat: 45x2, 95, 135, 185, 225, 275
330lbs - 5, 5, 3, 1
I'm going to set up an LL-relevant account for my videos.
I really wish YouTube would do an account purge every so often so people who grabbed good names and then stopped using the site wouldn't wind up denying the rest of us. Argh.
The 10 minutes at the bottom of a full squat really helped open my hips up here and let me hit depth very nicely on the warmups. I'm going to do it and the pain cave again later.
That said, it's now hit the point at which my quads are introducing a sticking point. Sucks - I actually have an easier time if I botch the form and GM it up, lol.
Press: 45, 95
147.5lbs - 4, 3, 3
Lost my balance on one of these, lol.
Pull-Ups:
4, 3, 3
My lat activation is getting better. May actually start going for a 5th on the first set soon (lol).
Weighted Planks:
65lbs - 3x30sec, 1 minute between
Will probably start doing these as a push-up plank or something. Need to go back to the 30-second rest periods.
Face Pulls:
20lbs - 2x15
Holy shit Saarni has a weird way of doing these.
Going to stop doing these on training days and just do them banded after conditioning work.
GHR:
+7.5lbs - 2x10
Repeating this, probably for 3x10.
Warmup - Rumble Roller YEAH, moved up to 8 reps on bridges and glutehams. Bodyweight glutehams are now a complete joke.
Squat: 45x2, 95, 135, 185, 225, 275
330lbs - 5, 5, 3, 1
I'm going to set up an LL-relevant account for my videos.
I really wish YouTube would do an account purge every so often so people who grabbed good names and then stopped using the site wouldn't wind up denying the rest of us. Argh.
The 10 minutes at the bottom of a full squat really helped open my hips up here and let me hit depth very nicely on the warmups. I'm going to do it and the pain cave again later.
That said, it's now hit the point at which my quads are introducing a sticking point. Sucks - I actually have an easier time if I botch the form and GM it up, lol.
Press: 45, 95
147.5lbs - 4, 3, 3
Lost my balance on one of these, lol.
Pull-Ups:
4, 3, 3
My lat activation is getting better. May actually start going for a 5th on the first set soon (lol).
Weighted Planks:
65lbs - 3x30sec, 1 minute between
Will probably start doing these as a push-up plank or something. Need to go back to the 30-second rest periods.
Face Pulls:
20lbs - 2x15
Holy shit Saarni has a weird way of doing these.
Going to stop doing these on training days and just do them banded after conditioning work.
GHR:
+7.5lbs - 2x10
Repeating this, probably for 3x10.
Monday, June 13, 2011
2011-06-13 Deload Deadlift at Parker
Warmup (all sans GHR)
Deadlift: 185, 225, 275, 315
390 - 3, 1 (2F), 0 (1F)
Was lifting at my HS; the bars are waaay too smooth.
Traplift: 10x225
Deadlift: 185, 225, 275, 315
390 - 3, 1 (2F), 0 (1F)
Was lifting at my HS; the bars are waaay too smooth.
Traplift: 10x225
Thursday, June 9, 2011
2011-06-09 Deadlift and Bench
Warmup - as usual
Deadlift: 185, 225, 275, 315
390lbs - 5, 5, 4
I actually think I COULD have had this for 3x5, but the 4th rep on set 3 fell away from me a bit and my grip was giving out. I put it back into the rack as 315 a while later; couldn't double-overhand it, but was able to take it to lockout with mixed grip.
I have to start doing 315 double overhand on warmups starting with the next increase. Yay?
Floor Press: 45, 95, 135, 185
215lbs - 5, 5, 4 (5F)
I think I mentally checked out after #4 on the 3rd set; I took the 5th down too fast and couldn't get it off the floor.
My belly's now big enough that a mild arch on Floor Press has me touching (just barely). Yay! (I say this mostly because it means I'm going to have phenomenally easy bench progress once I switch back).
Need to practice bench form...well, maybe. Dunno.
DB Rows:
87.5lbs - 3x 5/5
Easy on both sides.
GHR:
+5lbs - 3x10
Last few on the final set were questionable, but I'm calling them fine.
Probably won't be able to do these on the deload, damn.
Heavy Walkouts:
365lbs - held for 30sec
405lbs - held for 30sec
I've got a trigger point on my left bicep/brachialis (dunno which) that's making my elbow hurt a bit when I squat. Will try to massage it out in SD.
Otherwise, these were both easier and more comfortable than they have been in the past. Taking my squat grip out to middle fingers on the rings (yay inflexible shoulders? dunno how much of the issue is straight mass).
I need to start walking places so I can climb up the hill outside my house every day again. Or, uh, maybe just take a one-hour walk as incidental exercise every day so I can stop feeling like such a deconditioned fat bastard. Lulz.
Deadlift: 185, 225, 275, 315
390lbs - 5, 5, 4
I actually think I COULD have had this for 3x5, but the 4th rep on set 3 fell away from me a bit and my grip was giving out. I put it back into the rack as 315 a while later; couldn't double-overhand it, but was able to take it to lockout with mixed grip.
I have to start doing 315 double overhand on warmups starting with the next increase. Yay?
Floor Press: 45, 95, 135, 185
215lbs - 5, 5, 4 (5F)
I think I mentally checked out after #4 on the 3rd set; I took the 5th down too fast and couldn't get it off the floor.
My belly's now big enough that a mild arch on Floor Press has me touching (just barely). Yay! (I say this mostly because it means I'm going to have phenomenally easy bench progress once I switch back).
Need to practice bench form...well, maybe. Dunno.
DB Rows:
87.5lbs - 3x 5/5
Easy on both sides.
GHR:
+5lbs - 3x10
Last few on the final set were questionable, but I'm calling them fine.
Probably won't be able to do these on the deload, damn.
Heavy Walkouts:
365lbs - held for 30sec
405lbs - held for 30sec
I've got a trigger point on my left bicep/brachialis (dunno which) that's making my elbow hurt a bit when I squat. Will try to massage it out in SD.
Otherwise, these were both easier and more comfortable than they have been in the past. Taking my squat grip out to middle fingers on the rings (yay inflexible shoulders? dunno how much of the issue is straight mass).
I need to start walking places so I can climb up the hill outside my house every day again. Or, uh, maybe just take a one-hour walk as incidental exercise every day so I can stop feeling like such a deconditioned fat bastard. Lulz.
Tuesday, June 7, 2011
2011-06-07 Sled
160lbs, 5 trips, 200ft, approx. 1 minute between
Then 2x100ft backwards with 135lbs
Then 2x100ft with the straps around my ankles with 45lbs
Then 2x100ft backwards with 160lbs
Conditioning with Saarni is awesome. We do the work, sit around for a few minutes chatting, then feel bad for not doing more, do some more, chat, do more, chat, do more.
Then 2x100ft backwards with 135lbs
Then 2x100ft with the straps around my ankles with 45lbs
Then 2x100ft backwards with 160lbs
Conditioning with Saarni is awesome. We do the work, sit around for a few minutes chatting, then feel bad for not doing more, do some more, chat, do more, chat, do more.
Monday, June 6, 2011
2011-06-06 Squat and Press
Warmup - as usual
Squat: 45x3, 95, 135, 185, 225x2, 275
325lbs - 5, 5, 3, 1
Might be that I took my grip out again, but these felt weird. Would have had 4 on the final set but I fucked up the third one and was very sure I couldn't get the next.
Was psyched as hell for the first one for some reason. Forced myself to calm down a bit for the remainder.
Did the single so I could go up next time.
Need to remember to do walkouts with 365 and possibly 405 on DL day. Will write a note in my log to remember.
Really need to stretch out my groin more effectively. My left knee is complaining a lot now.
Press: 45, 95
145lbs - 5, 4, 4, 1
Again, did a single 'cuz I want to go up next time. Which I will.
Would have had 5 on the second set but I accidentally stepped out into a much closer stance than usual. Really wasn't all there today for some reason, wtf.
Pull-Ups:
BW - 3, 3, 3
I may switch to Thibeadeu (sp?) Pulldowns (pulldowns with your elbows in ab straps). Or...iono, I kinda want to keep the elbow flexion thing going.
Face Pulls:
20lbs - 2x15
Weighted Plank:
2x60lbs
Will do 3x60 next time. I tweaked one of my shoulders on the face pulls (LMAO) and...yeah.
Squat: 45x3, 95, 135, 185, 225x2, 275
325lbs - 5, 5, 3, 1
Might be that I took my grip out again, but these felt weird. Would have had 4 on the final set but I fucked up the third one and was very sure I couldn't get the next.
Was psyched as hell for the first one for some reason. Forced myself to calm down a bit for the remainder.
Did the single so I could go up next time.
Need to remember to do walkouts with 365 and possibly 405 on DL day. Will write a note in my log to remember.
Really need to stretch out my groin more effectively. My left knee is complaining a lot now.
Press: 45, 95
145lbs - 5, 4, 4, 1
Again, did a single 'cuz I want to go up next time. Which I will.
Would have had 5 on the second set but I accidentally stepped out into a much closer stance than usual. Really wasn't all there today for some reason, wtf.
Pull-Ups:
BW - 3, 3, 3
I may switch to Thibeadeu (sp?) Pulldowns (pulldowns with your elbows in ab straps). Or...iono, I kinda want to keep the elbow flexion thing going.
Face Pulls:
20lbs - 2x15
Weighted Plank:
2x60lbs
Will do 3x60 next time. I tweaked one of my shoulders on the face pulls (LMAO) and...yeah.
Saturday, June 4, 2011
2011-06-04 Farmer's Walk
4 trips, 200ft (100+100), 110lbs each hand, completely unknowable rest
2 holds, ~20 sec, 110lbs each hand
Did it with Saba today and had to keep stopping to adjust the clamps. 2 of the ones that came with the handles are awesome, 2 suck, and the ones I got from my neighbor back in HS are pretty crap. The good ones go on the "front" side now.
2 holds, ~20 sec, 110lbs each hand
Did it with Saba today and had to keep stopping to adjust the clamps. 2 of the ones that came with the handles are awesome, 2 suck, and the ones I got from my neighbor back in HS are pretty crap. The good ones go on the "front" side now.
2011-06-04 Deadlift and Bench, plus spitballing
Warmup - as usual, but up to 7 reps on bridges and GHR
Deadlift: 185, 225, 275, 315
382.5lbs - 5, 5*, 4 (5F)
*Poor lockout on the final rep due to grip issues.
I'm calling the 2nd set's 5th rep valid for progression purposes, but I really need to focus on keeping my grip tight. One thing I found to help was making sure my thumb covered some of my fingers and squeezing like hell.
No video; Rachel didn't come and Saba & Saarni didn't bring their phones.
Grip was the only real issue with these, though (at least from feeling). This is most encouraging.
Floor Press: 45, 95, 135
210lbs - 5, 5, 5
Did some stupid shit on the 5th one but otherwise great sets all 'round. Saarni's a wonderful training partner.
Adding 185 to my warmups next time. Woah.
Pretty sure I can get this to at least 225 for it stalls. Shooting for 235 'cuz at that point Bench is going to be fucking air.
DB Rows:
85lbs - 5/5, 5/5, 5/5
Yay.
GHR:
BW - 10
5lbs - 10, 9
Last couple on the 3rd set were ugly as hell (lots of low back recruitment). Retaking for all 3 sets next time.
Planned changes for the future:
In the interest of making one day essentially "light day" with no real grip demands and one day "heavy day" with all grip demands, I'm modifying stuff once I have the trap bar. Gives:
Squat Day:
Squat 3x5
Press 3x5
Pullup 3x5
GHR 3x10
Plank 3 Holds, 30sec between
Dead Day:
Deadlift 3x5
Bench 3x5
DB Row 3x5ea
Trap Lift 3x10*
Plank 3 Holds, 30sec between**
*May modify downward based on Emevas's suggestions. Haven't decided yet.
**May switch to 45-Degree Hyper 3x10 and move the TBL to the end
Deadlift: 185, 225, 275, 315
382.5lbs - 5, 5*, 4 (5F)
*Poor lockout on the final rep due to grip issues.
I'm calling the 2nd set's 5th rep valid for progression purposes, but I really need to focus on keeping my grip tight. One thing I found to help was making sure my thumb covered some of my fingers and squeezing like hell.
No video; Rachel didn't come and Saba & Saarni didn't bring their phones.
Grip was the only real issue with these, though (at least from feeling). This is most encouraging.
Floor Press: 45, 95, 135
210lbs - 5, 5, 5
Did some stupid shit on the 5th one but otherwise great sets all 'round. Saarni's a wonderful training partner.
Adding 185 to my warmups next time. Woah.
Pretty sure I can get this to at least 225 for it stalls. Shooting for 235 'cuz at that point Bench is going to be fucking air.
DB Rows:
85lbs - 5/5, 5/5, 5/5
Yay.
GHR:
BW - 10
5lbs - 10, 9
Last couple on the 3rd set were ugly as hell (lots of low back recruitment). Retaking for all 3 sets next time.
Planned changes for the future:
In the interest of making one day essentially "light day" with no real grip demands and one day "heavy day" with all grip demands, I'm modifying stuff once I have the trap bar. Gives:
Squat Day:
Squat 3x5
Press 3x5
Pullup 3x5
GHR 3x10
Plank 3 Holds, 30sec between
Dead Day:
Deadlift 3x5
Bench 3x5
DB Row 3x5ea
Trap Lift 3x10*
Plank 3 Holds, 30sec between**
*May modify downward based on Emevas's suggestions. Haven't decided yet.
**May switch to 45-Degree Hyper 3x10 and move the TBL to the end
Thursday, June 2, 2011
2011-06-02 Sled
160lbs, 4 trips, ~1 minute between (longer than with Greg - Saarni's still getting the hang of this), ~200ft per trip
Meh, easy enough.
Meh, easy enough.
Wednesday, June 1, 2011
2011-06-01 Squat and Press
Squat: 45x6, 95, 135, 185, 225, 275
320lbs - 5, 5, 4
Somewhat ugly. Quads are definitely my weak spot; I may start doing Hack Squats (which wind up basically being Sissy Squats because of the size of my hamstrings) until I can get a trap bar. Probably going into the RSF tomorrow morning to ask if they're either getting one soon or willing to assume some kind of liability for mine if I buy one and leave it there. If I get one, I'll be doing GHR on Squat days (trying to keep everything grip-intensive on DL day).
Press: 45, 95
142.5lbs - 5, 5, 4
Woah, cool.
Guess I may be able to hit 185 in time for the meet after all.
Pull-Ups:
4, 4, 3
Good lat activation, bad shoulder sensation.
Face Pulls:
3x15 - 20lbs
Pretty hard.
320lbs - 5, 5, 4
Somewhat ugly. Quads are definitely my weak spot; I may start doing Hack Squats (which wind up basically being Sissy Squats because of the size of my hamstrings) until I can get a trap bar. Probably going into the RSF tomorrow morning to ask if they're either getting one soon or willing to assume some kind of liability for mine if I buy one and leave it there. If I get one, I'll be doing GHR on Squat days (trying to keep everything grip-intensive on DL day).
Press: 45, 95
142.5lbs - 5, 5, 4
Woah, cool.
Guess I may be able to hit 185 in time for the meet after all.
Pull-Ups:
4, 4, 3
Good lat activation, bad shoulder sensation.
Face Pulls:
3x15 - 20lbs
Pretty hard.
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