2011-10-31 Volume

Warmup - As usual. 3 sets of overhead squats, may start advancing the weight slightly (45-55-65 or something).

Squat: 45, 95, 135, 185, 225, 275, 1x315
345lbs - 5x3
Went down to triples this week. Figured I might as well just try to build up momentum, especially since I haven't eaten any carbs so far today. Getting up at 6 means I'll have time to make some onions before class in future, though.
Not too hard. Sensation in my quads also wasn't really there, though I'm guessing that's more a result of the rep range than anything in my diet.
I think my stance may be slightly crooked.

Floorcrusher:
80lbs - 3x5
Actual 80lbs, done with the lighter EZ-Bar.

DB Row:
3x8ea - 70lbs
Moving GHR to Tuesday.
I'm probably going to wave the weights up and down to help my right side catch up. The activation and strength differences were pretty significant.
So yeah, increasing by 5lbs each week until it seems like my right side is flagging seriously and then resetting to 70, I guess. Maybe 65 if it bottoms out too quickly.
Fuck my right side.

No ab work because I forgot the wheel

DB Retraction - 3x10, 15lbs
DB Protraction - 3x10, 15lbs
Posterior Capsule Stretch - 3x10, 3sec
Prone Internal Rotation - 3x10, barehand

ROM's still improving.

2011-10-28 Intensity

Warmup (including overhead squats)

Squat: 45, 95, 135, 185, 225, 275, 315
355lbs - 1
395lbs - 2, 1, 1
Got in a good mental state for 395, roared, started to set up, and one of the four guys in front of me jumped up and started doing pull-ups.
...without going into the complete details of how much I wonder about the survival instincts of a 130lb guy who willingly gets in front of a 200lb guy setting up under a 400lb barbell having made the kind of noise one would normally attribute to an enraged bear, and glossing over the part where I basically just cussed him out until he dropped down and got out of the way*, my mental state was mildly fucked up and while I could probably have taken it for at least 3 in one set, I only did 2.
Went for a single about 10 minutes later, which was REALLY easy and probably should have been another double, if not a triple. Seriously, it was fucking perfect.
Went for another one about 10 minutes after that, which was terrible and ugly and shit.

*Not exactly a glowing reflection on the maturity of powerlifters.

Floorcrusher:
82.5lbs - 3x5
The Oly-looking bar weighs 25lbs, the others weight about 20. Wish I could use the Oly one every time, but oh well.

Deadlift: 135, 185, 225, 275, 315, 365
435lbs - 2
Wasn't mentally there for this, probably due to my having been in the gym for about 3 hours by the time I went for it.
440 for 1 next time. With ammonia, and less talking.

Incline DB Retraction - 3x10, 10lbs
Prone "Y" - 3x10 (did the latter 2 with thumbs pointed down, which made it a LOT harder)
Prone Internal Rotation - 1x10 w/ 2.5lbs, 2x10 with bare hands. My range of motion has improved a lot - I've got 30-45 degrees now.

Program

Just read this:
http://articles.elitefts.com/articles/training-articles/5-tips-for-the-raw-squat/

Considering modifications...

First one is a dramatic increase in ab work (Rollouts Monday and Friday, Farmer Holds on Tuesday)
Another thing I've been considering is doing GHR between my Volume Squats and Volume Bench/Press, since my quads feel like hell after I squat and there's no way in fuck I can do either movement properly until the cessation of that sensation. This MAY be the result of not eating enough carbs - I may try carbing up this Sunday and seeing how Monday feels.

That said, I'm also considering switching Rows and GHR (Rows on Monday and GHR Tuesday to give my lats some more recovery time). Iono. Depends partly on whether or not my Texas Power Bar has shipped by tomorrow; if it hasn't I may just cancel the order and keep going in on Tuesdays.

Also, find the easter egg.

2011-10-26 Recovery

Warmup (sans bridges and GHR)

Overhead Squat:
3x3 - 45lbs
This actually seems to do good things for mobilizing the nerve that's causing my problems. Will continue doing these as a warmup.

Front Squat: 45, 95, 135, 185
3x3 - 232.5lbs
Depth was a bit dodgy on some of these but still way below parallel.
Big hamstrings make depth a little problematic when squatting with a close stance.

Pull-Up Retractions: 3x10
Prone Internal Rotation: 3x10, 3second holds, 2.5lbs in hand

2011-10-24 Volume

Warmup

Squat: 45, 95, 135, 185, 225, 275, 2x315 (singles)
345lbs - 5x4
Set 3 I managed to get two good reps with a packed neck
The others were all either terrible reps or non-neutral neck
Guh

Floorcrusher -
3x5 - "85lbs"
The oly-looking bar definitely weighs more than the others. I'll use the smaller ones in future.
First 2 were with the heavy one.

GHR:
15lbs - 8, 8, 7
Not sure if I should repeat this
The last couple of reps on the 3rd set were pretty gnarly

2011-10-21 Intensity

Warmup

Squat: 45, 95, 135, 185, 225, 275, 315
355lbs - 1
390lbs - 3 (4F)
These were done with extremely poor form. I need to eat more.
At least I'm getting the hang of the head back cue.

Floorcrusher:
82.5lbs - 3x5

Deadlift: 150, 185, 225, 275, 315, 375
425lbs - 1
No chalk
The 375 set may have done something very mild to my right shoulder; 425 felt ok, though I couldn't lock that one out due to the grip issues resulting from a lack of chalk. Otherwise fine; resuming deads.

Pull-Up Retraction - 3x10
Overhead Shrug - 45lbs, 3x10
Push-Up Plus - 3x10
Posterior Capsule Stretch - 3x10 (right only)
Prone Internal Rotation - 2.5lbs, 3x10 (right only)

2011-10-19 Recovery

Warmup - Usual

Front Squat: 45, 95, 135, 185
230lbs - 3x3
I'm actually somewhat tempted to take this down to an easier level, though I say this despite hitting the 3rd set really easily just by holding my breath and maintaining a neutral neck.

DB Cuban Rotation - 12.5lbs, 3x10
Band ER - Mini band, 3x10
Band PA - Mini band, 3x10
Band BTN "Press" - Mini band, 3x10
Prone Internal Rotation - 2.5lbs, 3x10 (3 second hold)

2011-10-17 Volume

Warmup

Squat: 2x45, 95, 135, 185, 225, 275
335lbs - 5x5
Neutral neck made this a hell of a lot harder. So did not having eaten any real quantities of carbohydrate today.

Floorcrusher:
3x5 - 80lbs

2011-10-14 Intensity

Warmup - usual, plus the new "Penis" mobe

Squat: 45, 95, 135, 185, 225, 275, 315
350lbs - 1
385lbs - 4
Working on neutral neck. It's pretty difficult/distracting and may have screwed me up somewhat here. The lack of carbs may be a problem as well. Need to eat more so I stop losing weight, lol - I'm down to ~207.
Not sure if I'll continue volume as though I'm looking at 5s on Fridays. I don't want to change the program (which is a hilarious contrast to the old me).
Also, the mobe they told me to do at PTI works really well. Did it before squatting and had a fairly reasonable time with 45, to the extent that I didn't even bother taking it twice.

Floorcrusher:
3x5 - 77.5lbs
Much easier

Heavy Unrack:
455
455, and walked out for a few seconds
500
315 (not actually heavy)

Squat:
135x1

Just dicking around.

2011-10-12 Recovery

Warmup

Squat: 2x45, 95
"Oh wait."

Front Squat: 135, 155, 185
227.5lbs - 3x3
Going to go back and check the heaviest weight I used for these on Westside. This may have been heavier than I should be going. >.>

DB Cuban Rotations: 3x12, 7.5lbs
Band External Rotation: 3x12, Mini Band
Band Pull-Aparts: 3x12, Mini Band
Band BTN "Press: 2x12, Mini Band (forgot to do first one)
Prone Internal Rotation: 3x12, 5 second hold, right side only

2011-10-10 Volume

(first one on a virtually carb-free dietary approach, though I definitely need to get more meat because I was hungry going into this)

Warmup - As usual

Squat: 45, 95, 135, 185, 225, 275
335lbs - 5x5
Can't tell if this was harder than last week at the beginning.
Was pretty tame by the end tbqh. I think part of the issue was mental.
I assume that my body not being used to making glycogen the long way probably didn't help.

Floorcrusher:
77.5lbs - 5x5
Shorter rest times this time
Making a point of keeping my wrists extended.

GHR:
+12.5lbs - 3x8
Form was off somewhat on the last few. Will increase by 1.25lbs next time instead of 2.5.

Rehab -
Upcoming.
DB Protractions - 3x12, 10lbs
DB Retractions - 3x12, 10lbs
Posterior Capsule Stretch - 3x15 oscillations
Prone Internal Rotation - 3x12, 5-second holds w/ no weight

Done as a circuit.

Not sure if I should bother doing my left shoulder.

2011-10-07 Intensity

Warmup - As usual

Squat: 2x45, 95, 135, 185, 225, 275, 315
380lbs - 1
My quads were hating me by the time I finished 315
Not surprising given that I have eaten like absolute shit for the last 7 days
Rep was deep, though

Floorcrusher:
75lbs - 3x5
Doing the Rippetoe thing and starting with my elbows "north" of my head helps to take the strain off of the medial tendon, lol.
Guessing it's because it helps to stop me from going into wrist flexion.

Prone Internal Rotation:
+2.5lbs - 3x5, 3 second holds on each rep
My right and left sides feel so fucking different when I depress my scapula

Trying a Lalonde-esque Paleo thing for the next month or so; more variety of meat, add in some different vegetables, etc.. The vege part's going to be hard for me because I like to just whip something up on a pan or in the oven, put it on a plate, and go. Doing shit like slicing up bell peppers or whatever will be a new experience.

2011-10-05 Recovery-ish

Only lifted because I needed to do something to avoid dozing off

Warmup - Rolled

Front Squat: 45, 95, 135, 185
2x3 - 225
Easy enough

Prone Internal Rotations -
4 sets of about 6 reps each, various length holds
Used the athletic boxes and just propped my arm up on towels

2011-10-03 Volume

Warmup

Squat: 45, 95, 135, 185, 225, 275
5x5 - 335lbs
Took it down slightly
This was actually harder than I thought it would be
Nowhere near as hard as 337.5lbs was last week, admittedly, but the lower weight meant I could force myself to maintain better technique, which made a lot of the reps artificially harder as I forced myself to use my quads
Considering buying some straps and doing medium front squats on Wednesdays or something

Floorcrushers:
3x5 - 75lbs
Assuming the EZ Curl bar weighs 25lbs
First set was hard as fuck, but the rest were pretty easy. I probably just needed to rest more after the squats
Kinda overdid it on the rest times here, too
Not sure how I'll approach this progression-wise.

Prone Internal Rotations:
3x8 - 2.5lbs
5 second hold on each rep
Need to go reread the article on these

GHR:
3x8 - 10lbs on face
Much harder than last week