2012-01-29 Press 5s

Press - 45, 65, 90, 105
120lbs - 8
Might have had another in me. Oh well.
14 chins total

Dip: 5x5
6 more chins
Losing back position on the later reps of the later sets. I don't think this is doing my shoulder any favors, lol

Chins: 1x5
25, w00t.

DB Retraction - 30lb, 2x10, 5 second holds
DB IR - 3lb, 2x5, 5 second holds, then open palm for 1x5

Working on PT details so I can get my subscap massaged by a professional. Until then, I have a document explaining basic stuff about it so I can massage it myself/get my girlfriend to do it for me

2012-01-26 Deload Week

Press Day

Warmup - Upper body and rolling

Press: 45, 55, 65, 80
Total of 14 chins

Dips: 5, 5, 5, 5, 4
Total of 6 chins.

Chins: 5x1

Prone Internal Rotation - 2x10, 2.5lbs, 5sec
DB Retraction - 2x10, 30lbs, 3sec
---
DL Day:

Warmup - Usual

Deadlift: 135, 160, 200, 245
Tried TnG. Not sure if I like it/will continue to use. I miss round plates though.

GHR: 5x10
Realized I hadn't been putting my hands behind my head. Oh dear.
Repeating.

Rollout: 10, 10, 8
---
Bench Day:

Not even going to keep recording the warmup

Bench: 45, 45, 65, 80, 100, 120
Total of 19 chins (4, and then 5x3)

Pushups: 10, 10, 10, 6, 6
Total of 5 chins. Guess at the distribution.

BS Inverted Rows: 6, 5, 5, 5, 4
Executive decision: Switching to regular inverted rows for a bit. Once I can 5x10 there, BSIRs with feet lower for better leverage. THEN 5x10 of these.
---
Squat Day:

Squat: 45, 95, 135, 155, 195, 230
Switched back to low bar but with some technical changes. The box squats actually seemed to have helped there. A lot.
Only real annoying issue is that my shoes don't get particularly good traction with the gym floor, so trying to maintain good foot position and cuing just results in them gradually sliding out to the old position. Getting new chucks may help this, but I'd prefer a METAL Squat Shoe. >.>

Squat: 135lbs, 5x10
Same as above. 3rd and 4th sets were high-bar and dramatically easier. I also have a habit of just moving out to a really wide grip towards the end of the LB sets so I can treat them more like HB and just go up and down. Urgh.
Unfortunately HB doesn't seem to do a whole lot for my abs - if it did, I'd just do 5x10 high-bar squats and then 5x10 glute-hams or something for accessories. I guess I could do Front Squat/GHR or something. Or just build up conditioning and go with the Squat/KBSwing thing that Emevas does, which sounds pretty appealing.

Rollouts: 3x10
Got a mild complaint from my shoulder towards the end of these, called it a day after that. At least on these.

Pullup Retractions: 3x10, 3 second hold
Left side feels like two muscles are working on this, right side feels like it's only one. ggh

2012-01-19 Squat 531

Warmup - Rolling, Bridges, GHR, Upper Back

Box Squat: 45, 45, 95, 135, 185, 225
5x 295
3x 315
4x 330
Should have gone for more. Pretty sure I had at least the fifth in me.
Switching back to free squats for the next cycle. Operating with an assume 385 1RM.

2012-01-19 Bench 531

Warmup - Rolling, Diesel

Bench: 45, 45, 95, 95, 135
5x 170
3x 180
3x 190
Got some sets of chins in. Was feeling more tired than usual, probably due to various school-related stresses, so this first part was less successful than I was hoping. Chins were mostly 3s with a 4 and a 1 thrown in - I think I tied the total reps from Press day by the time I finished benching, though that puts me somewhat behind in total because I do more sets to warm up on bench.

Pushups:
10, 10, 7, 5, 5
Getting better

BSIR:
7, 5, 5, 5, 6
Held the top of the last rep on each set

2012-01-15 Dead 531

Warmup - Rolling, Supine Bridges, GHR, Diesel

Deadlift - 135, 185, 225, 275, 315 (for 3)
5x 345
3x 365
2x 385
Videos upcoming.
Technique was a lot better this week.

GHR - 5x10, bodyweight
Repeating next week, adding weight after that
I'll probably do these for 3 cycles, then switch to Kroc Rows and see how much I progress on deads

Rollout: 3x5
Was aggravating my hip flexors and shoulder, so I called it after 3 sets

2012-1-14 Press 531

Warmup - Rolling, Diesel with 5sec holds and 2.5lb DBs

Press: 45, 65, 85, 100
5x 115
3x 120
6x 125
Need to remember to bring the 1.25lb plates this time
Accumulated 20 total reps of chinning volume in this time; 6 3s and a 2 at the end. The system works!

Dips:
6, 5, 5, 4, 3 (4F)
Dammit
Wanted to beat last week on total reps as well as rep distribution
Next time I'll go for 5x5. I suspect that'll lead to me going for 5xN before I allow myself to go for N+1 on the first set in future (i.e. I'll do that if it's successful over the next few weeks, and I'm pretty sure it'll be successful).
Any advice on that is welcome.

Chins:
6x1
Was going to do 5x1, held the last one at the bottom for a bit and got an unpleasant sensation in my right lat and shoulder. Rested two minutes and did another one, partly to "lubricate" my shoulder and partly to see if I'd done any immediately obvious damage. Seemed fine.

Prone DB Retractions - 2x10, 20lb, 5 second hold
Prone Internal Rotation - 2x5, 5lb, 5 second hold + 2.5lb, 5 second hold

2012-01-13 Sled

Sled - 135lbs, 14 trips, 200ft, 45 seconds between
Was done after the 13th, collapsed for a minute or so, then went and did a 14th. This was a mistake and there is now a large patch of watery vomit in the bushes to the side of the road.

In future I'll cut myself off at "done."

2012-01-12 Squat 3s

Warmup - Usual

Box Squat: 45, 45, 95, 135, 185
3x 245, 280, 315
Probably could have gone for more on the 315, but I'm playing around with grip widths and such. Did those sets with my grip set just outside of the rings from the start of setup; this resulted in the bar nearly sliding off my back on the first 315 rep and my having to set up again.
My temptation to just switch to high bar grows. >.>

Box Squat:
5x10 - 135lbs
My shapeness has improved
Realized that the grip issue is probably due to my not using my usual trick of setting up with a wide grip and then bringing it in before I unrack the bar. Went to index fingers on the rings using this and seemed to reduce the nerve issues in my elbow.
Last few reps of each set were done with thoracic rounding and a really wide grip due to exhaustion, which is better than last week where almost every rep was done like that
Still working on driving up properly, though looking at some of the better Russian lifters has me suspecting that the more Rippetoe-ish squat might be ideal for raw work (not sure how to describe the difference between that and what I'm going for but w/e)

Didn't do ab work because I'm cutting myself off at an hour and the 5x10 left my abs feeling like I'd done some rollouts anyway

2012-01-12 Bench 3s

Warmup - Rolling, Diesel

CG Bench: 45, 45, 95, 95
3x 140, 160
5x180
Still can't lock that shoulder down.
Chins after every set. Mostly 2s, 1s towards the end, and a 3 in there that I should have done earlier.

Push-Ups:
10, 10, 5 (6F), 5, 4
And chins after every set. Between these and the bench chins I got a total of 20 reps in. The ones on these were mostly singles.

BS Inverted Rows:
6, 6, 5, 4, 4
Last rep of each set was probably only to 90 degrees of elbow flexion. Working on it.

Incline T Holds: 2.5lbs, 5 seconds, 5 reps per set, 2 sets
Prone Internal Rotation: 3-second holds; 5x5lbs, 10x2.5lbs
Need to start doing these with the 5s. Amazing how much weaker you can get in this time.

2012-01-09 Sled

Sled Drag - 13 trips, 135lbs, 200ft each, 40-45 seconds rest

Plus pulled the way to and from my apartment in one go instead of 2-3 the way I usually do

DEATH

Now time for liver and onions

2012-01-06 Press 3s

Warmup - Rolling, Dieselcrew Shoulder (3 second holds, 5lb DBs)
Getting some discomfort in my right shoulder when holding the Ts. May use 2.5s for a bit and just hold for longer.

Press: 45, 65, 85, 95, 105
120lbs - 6
And some chins after the last 3 sets.

Dips: 5, 5, 5, 4, 3 (4F)
And more chins.
Experimenting with different dip stations. I definitely prefer the one in the main room (the one in the annex has the handles spaced a little closer than I'd like) but there doesn't seem to be any difference in shoulder aggravation so I may stick with the annex one so I don't have to keep running back and forth.
Any thoughts on how grip width on dips affects the movement, e-friends and e-coaches?

Chins: 2 + a shitton of singles
Decided to do singles with a minute between instead of doubles with 2. Kept doing singles until I hit 25 reps. Then did 2 more right before I left because Rachel wanted to test her max reps on a 45lb Press (12, if you were wondering).

Shoulder Prehabby/Rehabby Stuff:
2 runs of
DB Cuban Rotations - 7.5lbs, 10 reps
Pull-Up Retractions - 10 holds of 3 seconds
Prone Incline T - 5 holds of 5 seconds (I think I did 10 holds the second time for the hell of it but w/e)

2012-01-05 Sled

Sled Drag: 135lbs, 12 trips, 1 minute between, 200ft

That was easy. Would have gone for 20 if some annoying girl in the Asian housing block hadn't been so repetitive in trying to get me to stop (her objections were even more hilarious given that a bunch of guys having a party even closer to my dragging path cheered me on for the first couple of trips, and another guy leaned out of an upper-story window to ask how much weight I was using and give me a thumbs-up...but whatever). Not sure how I plan to approach conditioning on this.

2012-01-04 Box Squat 5s

Oh god

Warmup - All the usual

Box Squat: 45, 45, 95, 135, 185, 225, 260
295 (done as 1+1+3)
Then 5x10 at 95

Skipped rollouts etc. due to chest soreness restricting the ROM and me being a bitch

2012-01-03 Bench 5s

Warmup (just rolling and the Dieselcrew warmup - did the Diesel with 5lbs and held everything for 5 seconds)

Bench: 45, 45, 95, 95, 145, 165
165x8
Alternated with Chins, which were done as singles (and a couple of doubles) because I'm weak.
Switched to CG Bench (...pinkies on rings) for 5/3/1. Realized after the first 165 set that 225 was probably my actual 1RM and not my fake 1RM, so I set the fake 1RM to 200 and just repeated the 165. Need to get back on creatine.

Blast Strap Push-Ups: 5
Elevated feet: 4 (5f), 3, 2, 1 (2F)
...yeah, gonna try doing regular push-ups next week due to the apparently nonzero chance that I won't actually be able to get 5x10. I mean, I know I'm only resting for 1 minute between sets, but fucking STILL.

Blast Strap Inverted Rows:
5, 4, 5, 5, 5
Can't say anything about the ROM here.

DB Retractions: 2x10, 7.5lbs (3 second holds)
PU Retractions: 2x10