2012-03-19:
Deadlift: 135, 185, 225, 275, 315, 365
...yeah.
2012-03-21:
Bench: 45, 95, 135, 160, 185
Did 185 with a ~3-second pause just to be sure.
45 and 95 were wide-grip; it's certainly a lot easier than close, but it also puts a hell of a lot of strain on my wrists. Thinking I'll cycle CG Bench and CG 1-Board. >.>
2012-03-23:
Squat: 45, 95, 135, 185, 225, 275, 295, 315, 315
Training partners make the world go round.
Friday, March 23, 2012
Wednesday, March 14, 2012
2014-03-14 Squat 531
Squat: 45, 95, 135, 185, 225
5x 275
3x 310
1x 345
The ab stuff mentioned about kinda ruined these, methinks
Oh, and me sucking at squats now
And me staying up working until 6am yesterday
But yeah, these kinda sucked
5x 275
3x 310
1x 345
The ab stuff mentioned about kinda ruined these, methinks
Oh, and me sucking at squats now
And me staying up working until 6am yesterday
But yeah, these kinda sucked
Physical Therapy Log
Half-hour of shoulder mobility stuff (this is him doing stuff to me, not me doing mobes) to open up the joint
Half-hour of pilates
Pilates was pretty eye-opening; I have some serious issues with how I approach my upper back posture, and my abs don't work. She had me do an exercise to train ab recruitment (which should prove very useful, especially for benching), which I'll describe here to make sure I remember:
Lie along a foam roller (not the rumbler, that would be hellish)
Legs bent at ~90, feet flat on the ground
Get into good upper back position with natural lumbar, then put palms down as low as they can go to stabilize. This is also to help enforce proper scapular position
Engage abs to lock pelvis to ribcage. At this point my abs were already getting fatigued, btw
"Engage" inner thighs. This is surprisingly easy to do and makes the exercise dramatically harder for some reason. I'm guessing it helps to prevent other muscles from compensating for the abs.
Now, slowly raise one leg up to about 90 degrees of hip flexion. Hold, then slowly lower. Repeat on other side
After a while, can switch to raising one leg, then raising the other. This is a lot harder. Lower them in the order raised.
General breathing pattern here is to take a breath before each phase of the movement and exhale while moving. Given that we're talking about abdominal function here, I suspect this is actually a good approach since it helps to get you used to breathing with your abs braced like this.
It's a lot harder for me to do on the left than on the right.
Half-hour of pilates
Pilates was pretty eye-opening; I have some serious issues with how I approach my upper back posture, and my abs don't work. She had me do an exercise to train ab recruitment (which should prove very useful, especially for benching), which I'll describe here to make sure I remember:
Lie along a foam roller (not the rumbler, that would be hellish)
Legs bent at ~90, feet flat on the ground
Get into good upper back position with natural lumbar, then put palms down as low as they can go to stabilize. This is also to help enforce proper scapular position
Engage abs to lock pelvis to ribcage. At this point my abs were already getting fatigued, btw
"Engage" inner thighs. This is surprisingly easy to do and makes the exercise dramatically harder for some reason. I'm guessing it helps to prevent other muscles from compensating for the abs.
Now, slowly raise one leg up to about 90 degrees of hip flexion. Hold, then slowly lower. Repeat on other side
After a while, can switch to raising one leg, then raising the other. This is a lot harder. Lower them in the order raised.
General breathing pattern here is to take a breath before each phase of the movement and exhale while moving. Given that we're talking about abdominal function here, I suspect this is actually a good approach since it helps to get you used to breathing with your abs braced like this.
It's a lot harder for me to do on the left than on the right.
Monday, March 12, 2012
2012-03-12 Bench 531
Bench: 45, 85, 125
5x 155
3x 175
1x 200
Paused, thumbless. Still getting used to engaging my back properly like this.
Chins: 4, 2, 1
Shoulder didn't seem to enjoy these. I'll ask the PT on Wednesday.
5x 155
3x 175
1x 200
Paused, thumbless. Still getting used to engaging my back properly like this.
Chins: 4, 2, 1
Shoulder didn't seem to enjoy these. I'll ask the PT on Wednesday.
Sunday, March 11, 2012
Post-Meet Plans
Day A:
5x5 Squat
5x5 Bench
Chins
Day B:
5x5 Dead (TnG, with rest-pausing as needed)
5x5 Press
Chins
This time when things get tough I'll do the Emevas trick of switching movements rather than going straight to the TM.
I'm thinking Squat/Front Squat and Deadlift/Good Morning for the lower stuff. I may include a set of shrugs after the GMs just to keep some grip stimulation going - that or I'll just do SLDLs instead of GMs, haven't quite decided. Iono. Need to work on hip mobility.
Uppers I was originally thinking Bench/Dips and Press/???, but on reflection it seems as though benching is something I have to do almost continuously if I want to retain technique - any break from benching seems to completely destroy my ability to engage my lats/back properly, so I think I'll handle that by changing the grip width, giving me more of a
Bench/Other Bench and Press/Dips setup
In terms of what "Other bench" is, I dunno. I'm already working with a fairly close grip (pinkies on rings). I guess I could consider this one as starting with the harder movement and switching to the competition one.
Alternatively, I could look into setting up some steady training partners again and Board Pressing. As long as I'm on a bench I should be fine (I guess Incline is an option, but I hate the fuck out of that movement and am told it does bad things for the shoulders).
When I switch back to the original movements, I'm thinking it'd be best to take the weight down ~20% so I can work on technique before getting back into weights that are actually significant.
Not sure how I'll handle differing rep ranges; guessing I'll leave that until after I've cycled the lifts out at least once.
5x5 Squat
5x5 Bench
Chins
Day B:
5x5 Dead (TnG, with rest-pausing as needed)
5x5 Press
Chins
This time when things get tough I'll do the Emevas trick of switching movements rather than going straight to the TM.
I'm thinking Squat/Front Squat and Deadlift/Good Morning for the lower stuff. I may include a set of shrugs after the GMs just to keep some grip stimulation going - that or I'll just do SLDLs instead of GMs, haven't quite decided. Iono. Need to work on hip mobility.
Uppers I was originally thinking Bench/Dips and Press/???, but on reflection it seems as though benching is something I have to do almost continuously if I want to retain technique - any break from benching seems to completely destroy my ability to engage my lats/back properly, so I think I'll handle that by changing the grip width, giving me more of a
Bench/Other Bench and Press/Dips setup
In terms of what "Other bench" is, I dunno. I'm already working with a fairly close grip (pinkies on rings). I guess I could consider this one as starting with the harder movement and switching to the competition one.
Alternatively, I could look into setting up some steady training partners again and Board Pressing. As long as I'm on a bench I should be fine (I guess Incline is an option, but I hate the fuck out of that movement and am told it does bad things for the shoulders).
When I switch back to the original movements, I'm thinking it'd be best to take the weight down ~20% so I can work on technique before getting back into weights that are actually significant.
Not sure how I'll handle differing rep ranges; guessing I'll leave that until after I've cycled the lifts out at least once.
Saturday, March 10, 2012
2012-03-10 Dead 3s
Added Band GMs to the warmup since my hip mobility sucks now. Need to start doing hip mobes again.
Deadlift: 135, 185, 225
3x 295, 340, 382.5
Hook gripped most of these. Last two reps with 382.5 were mixed grip and done with breaks, everything else was TnG.
Deadlift: 135, 185, 225
3x 295, 340, 382.5
Hook gripped most of these. Last two reps with 382.5 were mixed grip and done with breaks, everything else was TnG.
Friday, March 9, 2012
2012-03-09 Press 3s
Didn't warm up or anything, just in and out because I'm a pussy.
Press: 45, 45, 75
3x 100, 115, 130
Why yes, I AM directly violating my PT's instructions. >.>
Press: 45, 45, 75
3x 100, 115, 130
Why yes, I AM directly violating my PT's instructions. >.>
Wednesday, March 7, 2012
2012-03-07 Squat and Bench 3s
Skipped bench this week for sickness, so I made it up today. Then left, justifying it with "No accessory work, competition in 3 weeks."
Squat: 45, 95, 135, 185
3x 255, 290, 327.5
That was a hard 327.5. Blegh.
Bench: 45, 95
3x 150, 170, 192.5
Tried thumbless for the first time. Some aspects feel better - e.g. it was a lot easier to pause for some reason - but others seem kinda diminished - e.g. way harder to keep my shoulder blades tight and engage my lats. It appears to be allowed under SPF rules, so I'll see how it goes. Not pushing the meet next month, so I'll probably go thumb-around there, but I see decent odds of false grip for November.
I'm turning into Emevas.
Squat: 45, 95, 135, 185
3x 255, 290, 327.5
That was a hard 327.5. Blegh.
Bench: 45, 95
3x 150, 170, 192.5
Tried thumbless for the first time. Some aspects feel better - e.g. it was a lot easier to pause for some reason - but others seem kinda diminished - e.g. way harder to keep my shoulder blades tight and engage my lats. It appears to be allowed under SPF rules, so I'll see how it goes. Not pushing the meet next month, so I'll probably go thumb-around there, but I see decent odds of false grip for November.
I'm turning into Emevas.
Saturday, March 3, 2012
2012-03-03 Dead 5s
Deadlift - 135, 185, 225, 275, 315, 360
Tried hook grip on the first two work sets, and the first rep of the last one. Wasn't that bad tbqh, though mixed is still stronger (at least for now).
Still getting the hang of TnG for heavy dead sets. The 360 set really should have been a LOT easier (did 1 + 3tng + 1).
Squat: 5x10, 175lbs
Lots of rest pausing here
Mostly ~8, rerack for 20 breaths, then the rest
my upper back gets tired from these
Vampire GHR: 10, 10, 10, 8, 7
Slight hip flexor complaint on the 4th set, which was...odd
Almost back to getting 5x10
Then I can start doing them with my hands behind my head and go back to like 3x7 or whatever shit
Chin: 3, 3
Would have done more of these but my shoulders weren't too thrilled about it
Still considering that chins-before-everything-else idea
Tried hook grip on the first two work sets, and the first rep of the last one. Wasn't that bad tbqh, though mixed is still stronger (at least for now).
Still getting the hang of TnG for heavy dead sets. The 360 set really should have been a LOT easier (did 1 + 3tng + 1).
Squat: 5x10, 175lbs
Lots of rest pausing here
Mostly ~8, rerack for 20 breaths, then the rest
my upper back gets tired from these
Vampire GHR: 10, 10, 10, 8, 7
Slight hip flexor complaint on the 4th set, which was...odd
Almost back to getting 5x10
Then I can start doing them with my hands behind my head and go back to like 3x7 or whatever shit
Chin: 3, 3
Would have done more of these but my shoulders weren't too thrilled about it
Still considering that chins-before-everything-else idea
Friday, March 2, 2012
2012-03-02 Press 5s
That backlog was actually somewhat forward-looking, just FYI.
Press - 45, 70, 95, 107.5
6x 122.5
Kinda disappointed but oh well, you take what you get.
Chins here were 5, 4, 4, 4, 3
Dips: 10, 8, 5, 5, 5
Chins were 2, 1, 1, 1, 1
Thinking I may need to revamp my approach if I want my chins to go up. May do 5 sets of chins and then the rest.
Press - 45, 70, 95, 107.5
6x 122.5
Kinda disappointed but oh well, you take what you get.
Chins here were 5, 4, 4, 4, 3
Dips: 10, 8, 5, 5, 5
Chins were 2, 1, 1, 1, 1
Thinking I may need to revamp my approach if I want my chins to go up. May do 5 sets of chins and then the rest.
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