Insomnia issues, so things got pushed around a bit.
Shoulder warmup
Floor Press -
45x5x3
95x5x2
135x5
155x3
175x3
185x1
195x1
205x1
215x0
210x0
Should have gone for 210 before 215; might have been able to get that one.
Still trying to figure out what the exact muscular weakness is here, though I doubt doing some more tricep work will hurt.
DB Bench -
60x6x5
65s next week. Be nice when I hit the 75s again (record from last time I ran this approach for bench).
Pulldowns -
90x 9, 7, 5, 5, 6
95 next time. This is going fairly well (possibly because I'm doing fewer chins at home).
Rear Delt Fly -
15x10x2
12x10x3
22.5s for 2 runs of the Wednesday prehab/curl circuit.
Friday, May 31, 2013
5/27/2013 - Deadlift
Blood pressure issues. I need to eat more (and presumably do some conditioning to compensate).
Shoulder warmup
Mat Pulls (3plate, 1mat - 6.25in minus shoes)
135x10
185x10
225x8
275x3 DOH + 2 mixed
315x4
365x6+2 strapped
Should have paused after the 5th - might have been able to eke out another 1-2 and maintained a better back.
Row -
135x 8, 8, 8, 6, 6
Need to focus on lat activation to maintain proper shoulder position.
And then I stood up and my blood pressure crashed so no GHRs or ab work.
Shoulder warmup
Mat Pulls (3plate, 1mat - 6.25in minus shoes)
135x10
185x10
225x8
275x3 DOH + 2 mixed
315x4
365x6+2 strapped
Should have paused after the 5th - might have been able to eke out another 1-2 and maintained a better back.
Row -
135x 8, 8, 8, 6, 6
Need to focus on lat activation to maintain proper shoulder position.
And then I stood up and my blood pressure crashed so no GHRs or ab work.
Saturday, May 25, 2013
5/25/2013 - Submax Bench
Warmup - Too sore to roll, so I lacrosse balled my left shoulder into submission and then did the shoulder warmup as usual
Bench -
45x5x3
95x5x2
135x3
145x4x5
Fairly solid. Focused on explosiveness, leg drive, and pushing myself into the pad (#1 and #3 there were actually somewhat merged - I thought of it as trying to shove myself through the bench).
Still having a hard time locking my shoulders down properly, though.
Press -
45x5x3
75x5x2
105x5x5
Had a very hard time locking out the last rep - my tricep strength really is problematic, it seems.
Also having a difficult time recruiting my left lat during the negative. I can get it when I really focus on it, but then my torso twists - definitely need to work on activation.
Blast Strap Push-Up -
8, 5, 4, 3, 3
Longer rests on the last couple (not entirely intentional but whatever).
Not sure when I'll start adding weight. Maybe when it totals to 50 reps?
Pulldowns -
85x 7, 6, 6, 6, 6
Some of these may have been more, actually - I was focusing very hard on my left lat and less on counting. Very happy, though, and hitting 90 on Wednesday. I suspect this happened because I'm doing fewer pullups at home.
Prone T - 12x5s
Plate Halo - 12x25
The halos aggravated my left triceps tendon so I called it a day.
Bench -
45x5x3
95x5x2
135x3
145x4x5
Fairly solid. Focused on explosiveness, leg drive, and pushing myself into the pad (#1 and #3 there were actually somewhat merged - I thought of it as trying to shove myself through the bench).
Still having a hard time locking my shoulders down properly, though.
Press -
45x5x3
75x5x2
105x5x5
Had a very hard time locking out the last rep - my tricep strength really is problematic, it seems.
Also having a difficult time recruiting my left lat during the negative. I can get it when I really focus on it, but then my torso twists - definitely need to work on activation.
Blast Strap Push-Up -
8, 5, 4, 3, 3
Longer rests on the last couple (not entirely intentional but whatever).
Not sure when I'll start adding weight. Maybe when it totals to 50 reps?
Pulldowns -
85x 7, 6, 6, 6, 6
Some of these may have been more, actually - I was focusing very hard on my left lat and less on counting. Very happy, though, and hitting 90 on Wednesday. I suspect this happened because I'm doing fewer pullups at home.
Prone T - 12x5s
Plate Halo - 12x25
The halos aggravated my left triceps tendon so I called it a day.
5/23/2013 - Squat
Squat day. My legs are killing me, as usual.
Also I spent 3 hours in the ER for a possible concussion.
Warmup - Shoulders only
Squat -
45x5x3
95x5x2 (rep x set)
135x5
185x5
225x3
275x1x3
295x1x2
305x1x5
285x2x5
Switched up my labeling system at long last. This one honestly does make more sense.
Trying the Bulgarian trick of hitting a technical max and then dropping 20lbs to hit doubles. The last 305 was flawless (besides the grind at my sticking point) so I went down. Most of the 285 reps were good, though the last one definitely wasn't (frustrating since I yelled for it, hoping to use the boost to get it right).
Deadlift -
135x3
185x3
225x3
275x1x2
295x1x6
Getting somewhat better at these.
Rows -
135x5
135x6x4
Deadlift stance and grip (and setup in general - I basically do these as knee pulls). Working on thoracic flexion at the bottom and extension at the top to help specialize the movement.
Then I cleaned the bar into the rack, got lightheaded as usual, fainted as not usual, fell over, banged my head, and went to the ER.
Also I spent 3 hours in the ER for a possible concussion.
Warmup - Shoulders only
Squat -
45x5x3
95x5x2 (rep x set)
135x5
185x5
225x3
275x1x3
295x1x2
305x1x5
285x2x5
Switched up my labeling system at long last. This one honestly does make more sense.
Trying the Bulgarian trick of hitting a technical max and then dropping 20lbs to hit doubles. The last 305 was flawless (besides the grind at my sticking point) so I went down. Most of the 285 reps were good, though the last one definitely wasn't (frustrating since I yelled for it, hoping to use the boost to get it right).
Deadlift -
135x3
185x3
225x3
275x1x2
295x1x6
Getting somewhat better at these.
Rows -
135x5
135x6x4
Deadlift stance and grip (and setup in general - I basically do these as knee pulls). Working on thoracic flexion at the bottom and extension at the top to help specialize the movement.
Then I cleaned the bar into the rack, got lightheaded as usual, fainted as not usual, fell over, banged my head, and went to the ER.
Wednesday, May 22, 2013
5/22/2013 - ME Bench
Warmup - Dieselcrew
Floor Press -
45lbs - 3x5
95lbs - 2x5
135lbs - 1x5
155lbs - 1x3
175lbs - 1x3
185lbs - 1x3
195lbs - 1x3
The last rep with 195 was a really, really slow lockout. This may have been for technical reasons (not sure; might want to get video and check it) but I suspect it has something to do with proportionally weak triceps. This happened with 215 at the meet (exactly the same way - got it to near-lockout inside of 2-3 seconds and then kept trying to hit the last inch or so for another 5-10). I just realized that this might be the place for Wendler's elbow rotation trick (basically rotate your elbow to lock out and thereby avoid the last half-inch or so) - I should focus on this. We'll see, though I suspect it's a good thing I'm putting in CG bench as my alternate for DB Bench in future.
Still working on keeping the right shoulder locked in. I think that scapula still needs a lot of work to get locked down.
Goal for next week is 215.
DB Bench:
60s - 5, 6, 4, 4, 4
Same lockout issue. I lost a lot here just from the ME sets, but still.
Repeating next week, obviously.
Pulldowns -
5x 75, 80, 85, 80, 80
I'm a lot better at pull-ups now, but getting the activation properly on these is still frustrating...sort of. Probably trying 85 again.
Delt Flyes -
10x 10s
4x12x 12s
Did the 4x12 with less focus on the scapula and more on keeping things moving continuously. Might want to up the reps just so I can hit the 45 seconds thing Tate used to do.
DB Protraction - 20x 12, 12, 15
DB Retraction - 20x 12, 12, 15
Alternating Curl - 20x 20, 20, 20 (double rest pause on the third set, last rep had a very long forced negative)
Might add face pulls in on this one as well.
Floor Press -
45lbs - 3x5
95lbs - 2x5
135lbs - 1x5
155lbs - 1x3
175lbs - 1x3
185lbs - 1x3
195lbs - 1x3
The last rep with 195 was a really, really slow lockout. This may have been for technical reasons (not sure; might want to get video and check it) but I suspect it has something to do with proportionally weak triceps. This happened with 215 at the meet (exactly the same way - got it to near-lockout inside of 2-3 seconds and then kept trying to hit the last inch or so for another 5-10). I just realized that this might be the place for Wendler's elbow rotation trick (basically rotate your elbow to lock out and thereby avoid the last half-inch or so) - I should focus on this. We'll see, though I suspect it's a good thing I'm putting in CG bench as my alternate for DB Bench in future.
Still working on keeping the right shoulder locked in. I think that scapula still needs a lot of work to get locked down.
Goal for next week is 215.
DB Bench:
60s - 5, 6, 4, 4, 4
Same lockout issue. I lost a lot here just from the ME sets, but still.
Repeating next week, obviously.
Pulldowns -
5x 75, 80, 85, 80, 80
I'm a lot better at pull-ups now, but getting the activation properly on these is still frustrating...sort of. Probably trying 85 again.
Delt Flyes -
10x 10s
4x12x 12s
Did the 4x12 with less focus on the scapula and more on keeping things moving continuously. Might want to up the reps just so I can hit the 45 seconds thing Tate used to do.
DB Protraction - 20x 12, 12, 15
DB Retraction - 20x 12, 12, 15
Alternating Curl - 20x 20, 20, 20 (double rest pause on the third set, last rep had a very long forced negative)
Might add face pulls in on this one as well.
Tuesday, May 21, 2013
5/20/2013 - Deadlift
Not dead, just deadlifting.
I'm (mildly) considering putting squats very heavily on the backburner for six months or so and doing backyard as a push-pull (...or probably full power with minimal squatting emphasis, particularly since I should be able to water cut to 148 by then). I probably won't stop squatting completely, but I may at least drop squatting heavy for a while.
No general warmup
Plate Pulls (4x25) -
135 x10
185 x10
225x 5
275x 2 (+3 mixed)
315 x 4 mixed
365 x 6+4 (straps)
315x1 to get it back in the rack
Very happy with this, though my back position was quite suspect on the last few reps of the rest-pause set. I guess we'll get more data tomorrow based on soreness.
Squat -
45 x5
95 x5
135 x5
185 x5
225 x1 (x5)
Variably satisfied. Treating these as introductory technique practice before I go and actually squat heavy on Thursday.
I'm (mildly) considering putting squats very heavily on the backburner for six months or so and doing backyard as a push-pull (...or probably full power with minimal squatting emphasis, particularly since I should be able to water cut to 148 by then). I probably won't stop squatting completely, but I may at least drop squatting heavy for a while.
No general warmup
Plate Pulls (4x25) -
135 x10
185 x10
225x 5
275x 2 (+3 mixed)
315 x 4 mixed
365 x 6+4 (straps)
315x1 to get it back in the rack
Very happy with this, though my back position was quite suspect on the last few reps of the rest-pause set. I guess we'll get more data tomorrow based on soreness.
Squat -
45 x5
95 x5
135 x5
185 x5
225 x1 (x5)
Variably satisfied. Treating these as introductory technique practice before I go and actually squat heavy on Thursday.
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