Warmup as usual
Squat: 2x45, 95, 135, 185, 225, 275
325lbs - 2x5
Pulled my left glute min/med/piriformis or something on set 2.
Guessing this has something to do with my QL troubles but it's annoying as fuck
Rehab time
Monday, August 29, 2011
Saturday, August 27, 2011
180lbs, 6 trips, 200ft each, alternating with Saarni
Pretty easy
Volume Day has dramatically improved my conditioning, actually. I already knew this - climbing up the hill to get to my condo "the hard way" got dramatically easier a couple of weeks ago despite my not having done anything cardio-intensive in months - but the effect was really visible here. Took 3 trips before I was really feeling anything, and I only stopped after 6 because my quads were complaining.
I'll probably take this up to 10 and then up it 25lbs.
Pretty easy
Volume Day has dramatically improved my conditioning, actually. I already knew this - climbing up the hill to get to my condo "the hard way" got dramatically easier a couple of weeks ago despite my not having done anything cardio-intensive in months - but the effect was really visible here. Took 3 trips before I was really feeling anything, and I only stopped after 6 because my quads were complaining.
I'll probably take this up to 10 and then up it 25lbs.
Friday, August 26, 2011
2011-08-26 Intensity
Warmup - As usual. Fuck, so many people in the RSF.
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x3
360lbs - 5
All the weights today felt light. Every one of them just felt abnormally..."non-loady"...whenever I took them out of the rack.
I'm not sure if I'm going to keep going up 5lbs on Intensity or switch to 7.5. Whenever I got up 10 the entire following week sucks, whenever I go up 5 the following week's too easy.
Plus if I do 7.5 here I'll be at 405x5 in 6 weeks instead of 9. Fuck, I love the Texas Method.
Bench: 45, 2x95, 135, 185
220lbs - 5, 5, 4
Popped something in the meat of my right hand (similar to what happened when I "tore" my hamstring, at least in feeling) after the first set. Or possibly before.
First two sets were a tad iffy, third one I had a ton of wrist issues and after a fairly hard 4th rep decided not to risk dying on the 5th.
Deadlift: 185, 225, 275, 315, 365
405lbs - 4
Apparently the rounding here was really bad.
I wasn't really motivated at this point, lol.
Thinking I'll go for this again next week. Strongly considering getting the chains for Speed Pulls.
Also need to start doing ab work.
Face Pulls:
2x12 - 20lbs
Held about half of these at the end for ~1 second. Going to keep working on this.
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x3
360lbs - 5
All the weights today felt light. Every one of them just felt abnormally..."non-loady"...whenever I took them out of the rack.
I'm not sure if I'm going to keep going up 5lbs on Intensity or switch to 7.5. Whenever I got up 10 the entire following week sucks, whenever I go up 5 the following week's too easy.
Plus if I do 7.5 here I'll be at 405x5 in 6 weeks instead of 9. Fuck, I love the Texas Method.
Bench: 45, 2x95, 135, 185
220lbs - 5, 5, 4
Popped something in the meat of my right hand (similar to what happened when I "tore" my hamstring, at least in feeling) after the first set. Or possibly before.
First two sets were a tad iffy, third one I had a ton of wrist issues and after a fairly hard 4th rep decided not to risk dying on the 5th.
Deadlift: 185, 225, 275, 315, 365
405lbs - 4
Apparently the rounding here was really bad.
I wasn't really motivated at this point, lol.
Thinking I'll go for this again next week. Strongly considering getting the chains for Speed Pulls.
Also need to start doing ab work.
Face Pulls:
2x12 - 20lbs
Held about half of these at the end for ~1 second. Going to keep working on this.
Tuesday, August 23, 2011
2011-08-23 Recovery
Warmup - as usual
Squat: 2x45, 95, 135, 185
240lbs - 2x5
Meh. Need to work on my arm.
Press: 45, 95, 135x3
155lbs - 3, 2, 1
Barely ate so far today and haven't slept much since Sunday. Not really surprised by this.
Pull-Ups:
Band-assisted with various positions. Got 3x5 TOLERABLE reps but I'd rather have been using the machine. Need to check the schedule for the classes.
Cressey Rotator Cuff Circuit:
Sets of 10. 35lbs, 5lbs, 2.5lbs
Squat: 2x45, 95, 135, 185
240lbs - 2x5
Meh. Need to work on my arm.
Press: 45, 95, 135x3
155lbs - 3, 2, 1
Barely ate so far today and haven't slept much since Sunday. Not really surprised by this.
Pull-Ups:
Band-assisted with various positions. Got 3x5 TOLERABLE reps but I'd rather have been using the machine. Need to check the schedule for the classes.
Cressey Rotator Cuff Circuit:
Sets of 10. 35lbs, 5lbs, 2.5lbs
Sunday, August 21, 2011
2011-08-21 Volume
Warmup: As usual
Squat: 45, 95, 135, 185, 225, 275
320lbs - 5x5
I'd say this was medium difficulty. Never really came close to failure, just needed some mental strength on the last 1-2 reps of the last 1-2 sets.
Bench: 2x45, 95, 135, 185
215lbs - 3x5
Easy enough. Getting better at engaging my lats.
DB Row:
75lbs - 3x5ea
Right first, as always.
Face Pulls:
20lbs - 2x12
Need to get a lacrosse ball and do my left infraspinatus; as always, doing external rotation work to keep my shoulders healthy has caused it to develop trigger points and give me pain on the bench.
Squat: 45, 95, 135, 185, 225, 275
320lbs - 5x5
I'd say this was medium difficulty. Never really came close to failure, just needed some mental strength on the last 1-2 reps of the last 1-2 sets.
Bench: 2x45, 95, 135, 185
215lbs - 3x5
Easy enough. Getting better at engaging my lats.
DB Row:
75lbs - 3x5ea
Right first, as always.
Face Pulls:
20lbs - 2x12
Need to get a lacrosse ball and do my left infraspinatus; as always, doing external rotation work to keep my shoulders healthy has caused it to develop trigger points and give me pain on the bench.
Thursday, August 18, 2011
2011-08-18 Intensity
Warmup - 10 on the Bridges and GHRs, 10lbs on the Diesel
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x2
355lbs - 5
Would have liked a depth call on these but oh well. The first three might have been cut a bit (probably still past IPF legal, knowing me), but the last two were definitely sunk deep. The 4th involved a huge amount of GMing and I almost put it back in the rack, but then went for a 5th and got it. My log now has a caption on this page that reads:
"You are capable of more than you think you are."
Faggy, yeah, but w/e. I'll probably find some means of putting that on the cover of my next one.
Two weeks until I'm getting 5 reps with my last tested 1RM.
Press: 45, 95, 135x3
152.5lbs - 5, 5, 3, 2
2nd set was the best by far.
Fucked up my breathing on the 3rd one (iirc I did 2 reps instead of 3 on the first breath) and decided it'd be unwise to go for a 4th. Definitely had it in me with correct breathing, though, so I waited 5 minutes and did a 4th set. Knew the plateau on this would break eventually.
Deadlift: 152.5, 185, 225, 275, 315, 365x2
400lbs - 5
Had a bit of shoulder weirdness on the 365 set, but 400 had no such problems. 400 honestly wasn't that hard, lol.
Starting to regret taking those 10lb jumps everywhere though, lol. The fact that everything's moving as fast as it is makes me think that that head start would have been a huge asset.
Face Pulls:
2x15 - 20lbs
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x2
355lbs - 5
Would have liked a depth call on these but oh well. The first three might have been cut a bit (probably still past IPF legal, knowing me), but the last two were definitely sunk deep. The 4th involved a huge amount of GMing and I almost put it back in the rack, but then went for a 5th and got it. My log now has a caption on this page that reads:
"You are capable of more than you think you are."
Faggy, yeah, but w/e. I'll probably find some means of putting that on the cover of my next one.
Two weeks until I'm getting 5 reps with my last tested 1RM.
Press: 45, 95, 135x3
152.5lbs - 5, 5, 3, 2
2nd set was the best by far.
Fucked up my breathing on the 3rd one (iirc I did 2 reps instead of 3 on the first breath) and decided it'd be unwise to go for a 4th. Definitely had it in me with correct breathing, though, so I waited 5 minutes and did a 4th set. Knew the plateau on this would break eventually.
Deadlift: 152.5, 185, 225, 275, 315, 365x2
400lbs - 5
Had a bit of shoulder weirdness on the 365 set, but 400 had no such problems. 400 honestly wasn't that hard, lol.
Starting to regret taking those 10lb jumps everywhere though, lol. The fact that everything's moving as fast as it is makes me think that that head start would have been a huge asset.
Face Pulls:
2x15 - 20lbs
Tuesday, August 16, 2011
2011-08-16 Recovery
Warmup
Squat: 2x45, 95, 135, 185
235lbs - 2x5
Meh
Bench: 45, 2x95, 2x135, 175
210lbs - 3x5
Relearning how to engage my lats.
Pull-Ups:
4+1, 4, 4
Assisted w/ 30lbs - 0
Assisted w/ 90lbs - 5
Guess I know what I'm doing for the next...X days...
Muscle Snatch: 35lbs, 3x10
L-Lateral Raise: 5lbs, 1x10
45-Degree Raise: 5lbs, 2x10
Lying External: 2.5lbs, 2x10
Holy fuck my rotator cuff is balls.
Squat: 2x45, 95, 135, 185
235lbs - 2x5
Meh
Bench: 45, 2x95, 2x135, 175
210lbs - 3x5
Relearning how to engage my lats.
Pull-Ups:
4+1, 4, 4
Assisted w/ 30lbs - 0
Assisted w/ 90lbs - 5
Guess I know what I'm doing for the next...X days...
Muscle Snatch: 35lbs, 3x10
L-Lateral Raise: 5lbs, 1x10
45-Degree Raise: 5lbs, 2x10
Lying External: 2.5lbs, 2x10
Holy fuck my rotator cuff is balls.
Sunday, August 14, 2011
2011-08-14 Volume
Warmup - As usual. Going to go back down to the 10lb DBs on the shoulder warmup, though.
Squat: 2x45, 95, 135, 185, 225, 275
315lbs - 5x5
Much harder than last week. Was cutting depth (still legal) on most of the sets, only really ironed my form in for the 4th and 5th, etc.. Really need to work on these.
Press: 45, 95, 135
152.5lbs - 3x4
If I don't get 5 reps on Set 1 next time I'm adding some singles at the end.
DB Row:
3x8ea - 70lbs
Dropping the weight on these a bit so I can accumulate more volume and balance out benching. This mostly came up because there's something odd going on in the back of my left shoulder.
Muscle Snatch:
2x10 - 30lbs
Holy shit, this feels REALLY light now.
Started doing Cressey but then decided to go home instead. Apparently I forgot I was going to do that on Wednesdays.
Squat: 2x45, 95, 135, 185, 225, 275
315lbs - 5x5
Much harder than last week. Was cutting depth (still legal) on most of the sets, only really ironed my form in for the 4th and 5th, etc.. Really need to work on these.
Press: 45, 95, 135
152.5lbs - 3x4
If I don't get 5 reps on Set 1 next time I'm adding some singles at the end.
DB Row:
3x8ea - 70lbs
Dropping the weight on these a bit so I can accumulate more volume and balance out benching. This mostly came up because there's something odd going on in the back of my left shoulder.
Muscle Snatch:
2x10 - 30lbs
Holy shit, this feels REALLY light now.
Started doing Cressey but then decided to go home instead. Apparently I forgot I was going to do that on Wednesdays.
Wednesday, August 10, 2011
2011-08-10 Intensity
I love how even this takes me two and a half hours.
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x2
350lbs - 5
Yay.
Rachel wasn't here so I had no call on depth. I need to work on my setup, though; my grip's been going kinda weird.
5lbs for the rest of it.
Bench: 2x45, 95, 135, 175x3
205lbs - 3x5
Working on lat activation and leg drive.
Completely lost my back tightness on the 2nd set.
Doing TnG for half and paused for the rest, which is kinda funny.
Deadlift: 185, 225, 275, 315, 365x1
395lbs - 5
Wasn't really mentally set for these so they were a bit odd.
Not TOO hard, but still not what I wanted.
Face Pulls:
20lbs - 2x12
Surprisingly unpleasant on the second set.
Squat: 2x45, 95, 135, 185, 225, 275; 315x2, 335x2
350lbs - 5
Yay.
Rachel wasn't here so I had no call on depth. I need to work on my setup, though; my grip's been going kinda weird.
5lbs for the rest of it.
Bench: 2x45, 95, 135, 175x3
205lbs - 3x5
Working on lat activation and leg drive.
Completely lost my back tightness on the 2nd set.
Doing TnG for half and paused for the rest, which is kinda funny.
Deadlift: 185, 225, 275, 315, 365x1
395lbs - 5
Wasn't really mentally set for these so they were a bit odd.
Not TOO hard, but still not what I wanted.
Face Pulls:
20lbs - 2x12
Surprisingly unpleasant on the second set.
Monday, August 8, 2011
2011-08-08 Recovery
This was a social outing. Literally 3 hours to do a ~1-hour workout.
Social Part 1: Ran into David on the way in, talked about creatine and Judo for about 10 minutes.
Squats: 45x2, 95, 135, 185
225lbs - 2x5
Need to work on setting up bar placement and holding onto it and stuff. I assume that this is primarily the result of bad shoulder mobility.
Also need to work on the lateral epichondylitis.
Social Part 2: Squats took longer than they should have because I was talking with Eric. About training.
Press: 45, 95, 135
150lbs - 3x3
Meh
Social Part 3: Rested longer than I should have before, during, and after the Press because I was talking to some Asian guys in the next rack. About training. Their form got a lot better as a result.
DB Row:
3x5ea (left first) - 85lbs
Meh
Social Part 4: Spent a while teaching one of the Asian guys how to bench more effectively. And some stuff about TF2 and Starcraft.
Social Part 1: Ran into David on the way in, talked about creatine and Judo for about 10 minutes.
Squats: 45x2, 95, 135, 185
225lbs - 2x5
Need to work on setting up bar placement and holding onto it and stuff. I assume that this is primarily the result of bad shoulder mobility.
Also need to work on the lateral epichondylitis.
Social Part 2: Squats took longer than they should have because I was talking with Eric. About training.
Press: 45, 95, 135
150lbs - 3x3
Meh
Social Part 3: Rested longer than I should have before, during, and after the Press because I was talking to some Asian guys in the next rack. About training. Their form got a lot better as a result.
DB Row:
3x5ea (left first) - 85lbs
Meh
Social Part 4: Spent a while teaching one of the Asian guys how to bench more effectively. And some stuff about TF2 and Starcraft.
Saturday, August 6, 2011
2011-08-06 Volume
Warmup - As usual
Squat: 45x2, 95, 135, 185, 225, 275 (2 reps)
305lbs - 5x5
Easy as hell, partly due to my improved squat groove.
Bench: 45, 95, 135, 185 (1 rep)
205lbs - 3x3
Still got the groove in, but I've forgotten how to engage my lats. Rowing should help to fix this, need to start doing it again.
Pull-Ups:
4, 3, 3
Squat: 45x2, 95, 135, 185, 225, 275 (2 reps)
305lbs - 5x5
Easy as hell, partly due to my improved squat groove.
Bench: 45, 95, 135, 185 (1 rep)
205lbs - 3x3
Still got the groove in, but I've forgotten how to engage my lats. Rowing should help to fix this, need to start doing it again.
Pull-Ups:
4, 3, 3
Wednesday, August 3, 2011
2011-08-03 Intensity
FUCK YEAH
Warmup - As usual
Squat: 45x2, 95, 135, 185, 225, 275, 295 (x2), 315 (x2)
340lbs - 5
Knew it was a good idea, could probably have taken 350 if I'd had the balls.
I will have said balls next week. TO VICTORY!
Press: 45, 95, 135
152.5lbs - 4 (5F), 4, 3
Gurraghaghh. Need to start doing rows again so I can keep my back tight.
Fucked up my trap on the second set. It hurts when I bend my neck back. I'm familiar with this so I'm not worried - probably just a pull and something that'll go away fairly quickly.
Seriously need to take care of this lateral epichondylitis tho.
Deadlift: 152.5, 185, 225, 275, 315
385lbs - 5
I guess I'll do 395 next time.
Warmup - As usual
Squat: 45x2, 95, 135, 185, 225, 275, 295 (x2), 315 (x2)
340lbs - 5
Knew it was a good idea, could probably have taken 350 if I'd had the balls.
I will have said balls next week. TO VICTORY!
Press: 45, 95, 135
152.5lbs - 4 (5F), 4, 3
Gurraghaghh. Need to start doing rows again so I can keep my back tight.
Fucked up my trap on the second set. It hurts when I bend my neck back. I'm familiar with this so I'm not worried - probably just a pull and something that'll go away fairly quickly.
Seriously need to take care of this lateral epichondylitis tho.
Deadlift: 152.5, 185, 225, 275, 315
385lbs - 5
I guess I'll do 395 next time.
Monday, August 1, 2011
2011-08-01 Recovery
Warmup - As usual
Squat: 45x2, 95, 135, 185
225lbs - 2x5
Easy.
Floor Press: 45, 95, 135, 185
235lbs - 5, 4, 3
Taught a kid some squatty stuff.
Pull-Ups:
4, 4, 3
Squat: 45x2, 95, 135, 185
225lbs - 2x5
Easy.
Floor Press: 45, 95, 135, 185
235lbs - 5, 4, 3
Taught a kid some squatty stuff.
Pull-Ups:
4, 4, 3
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