2013-11-27 Push Press and Deadlift

Warmup

Push Press -
45x5
55x5
65x5
75x5
85x3
95x2
105x1
120x5x3
Rigged up the 120 using 1.25lb chains and ~1.2lb screw collars.

Deadlift -
225x3
250x5x3
I still don't know why I find these so much harder than everything else.
Rigged up the 250 using the method above.

Extensions -
55x8x3
Rigged up the 55 using the method above.
Very hard finish. I'm not convinced my Texas Power Bar only weighs 45lbs.

Curls -
45x8x3
Moderately hard.

Skipped the rest, the main lifts are the important part.

2013-11-26 Bench

I haven't gotten much done for the last few days, but I did get into Gold's today. It's...ok.

Warmup

Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x4
125x3
135x2
145x1
155x5x3
Fairly easy.

Took the rest off; I'm going hit both Deads and Push Press tomorrow. I didn't realize walking in that the Gold's runs 24 hours; I'll only head in when I'm benching, but it's nice to know.

(Deads and Push Press on the same day will keep going through to 12/4, when my first deload starts. After that it's back to normal, plus taking a day off each week).

2013-11-22 Squat

Warmup

Squat -
45x5
65x5
85x5
105x5
125x5
145x5
165x5
185x3
210x5x3
I find these easier every time I do them. I suspect it's because I'm not recruiting as much muscle mass - deads feel slow and tiring, but they have me moving more.

Pullups -
5, 4, 2, 2, 3, etc. to 30
I actually kept my eyes closed on the jump for #30, though I had to try it twice.

GHR -
8x3
I still have a hard time with these, though my hamstrings seem to have gotten used to it.

Rollouts -
8x3

Band Pullaparts - Doubled Micro*25*2
External Rotation - Micro*15*2

Shoulder floss

10 Minutes Elliptical, 1 height 9 resistance, roughly 160 pace

Donuts PWO again.

2013-11-21 Push Press

Warmup

Push Press -
45x5
55x5
65x5
75x5
85x5
95x3
105x1
115x5x3
Focusing very hard on speed. Adding some music helps a bit. I might actually go through with buying a speaker.
I seem to have two grooves on these - one directly overhead and one somewhat forward. I don't know how to avoid the forward one, but I'll figure it out.

Pullups -
4, tons of 3s and a few 2s
Focused on speed and technique. I think my lats are asking for a rest now.

Extensions -
55x8x3
Herculean effort to do the last couple of reps.

Curls -
45x8x3
Time to up the weight.

Pullaparts - Doubled Micro*25, 20
External Rotation - Micro*15*2

Rib mobilization for a while afterwards.

10 minutes on the elliptical. I spent most of the time reading, and my pace actually went up - weird.

2013-11-21 Deadlift

Warmup

Deadlift -
135x5
145x5
155x5
165x5
185x5
205x5
225x3
245x5x3
Got up and reset a few times. My grip frustrates me, but the reps don't seem problematic. This is with 90 seconds' rest.

Chins -
4, 3, many more 3s and a couple of 2s, then 1 to finish

Leg Raises -
8x3
Forgot the ab wheel in the car again
Working on getting my legs out straighter as I do more of these

Pullaparts - Double Micro*20*2
External Rotation - Micro*15*2

Rib mobes on the lacrosse ball; again, didn't push it too hard, but did hit some good knots.

10 minutes of cardio on the elliptical, 1/8. It's surprising how easily I can distract myself doing this - reading WuDi's email yesterday and looking for a song today got me halfway through without really noticing.

2013-11-20 Bench

Warmup

Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x5
135x3
150x5x3
These are getting harder (last one was a difficult lockout). The weights are still light enough that I forget to slow down until the very end of the warmup.
My log comes in tomorrow. I noticed today that my technique needs a lot of work - I don't get much leg drive or "pop" off the chest right now.

I don't see much excuse for not dropping in on Supertraining or Mendy's gym for coaching at this point. It's a day off, but I'll have earned one by the time I'm done with grad apps.

Pull-Ups -
4, 3, assorted 3s and 2s
Focusing on fast, good reps and dropping once they get questionable.

Curls -
45x8x3
Still hard, but I'm guessing one more day of these before it's time to add the plates.

Extensions -
50x8x3
Less hard if I focus on speed and force. 55 next time.

Band Pullaparts - Doubled Micro * 20 * 3
Band ER - Micro * 15 * 3

10 Minutes Elliptical

2013-11-19 Squat

I'm going to stick to my deadlines more strictly in future. I'm pretty sure this took almost 90 minutes, most of which was spent talking to Costis.

Warmup

Squat -

45, 65, 85, 105, 125, 145, 165x5

185x1

205x5x3

Squatting's become easy again.

Chins -

5, 4, 3, assorted 2s and 3s

GHR -

8x3

Lots of rest during the last one.

Leg Raises -

8x3

Forgot the ab wheel.

Pullapart - 20xDouble Mini

Elliptical - 10 minutes at 1 incline, 9 resistance. This seems to be my ideal spot.

New Warmup, Progression Decision

Today's Push Press made it clear that I need to warm up to heavier weights.

I think I'll just start with the bar and add 10% of the work weight (rounded to the nearest 10lbs), hitting 5s until I'd normally stop and then cutting down by 1-2 reps per set. Deads will move slower, but with some bonus jumps.

E.g. tomorrow's squat:

45x5, 65x5, 85x5, 105x5, 125x5, 145x5, 165x3, 185x1, 205x5x3

Tuesday's Bench:

45x5, 55x5, 65x5, 75x5, 85x5, 95x5, 105x4, 115x3, 125x2, 135x1, 150x5x3

Wednesday's Dead:

135x5, 145x5, 155x5, 175x5, 185x5, 205x3, 225x1, 245x5x3

Thursday's Push Press:

45x5, 55x5, 65x5, 75x4, 85x3, 95x2, 105x1, 115x5x3

On the same note, I've decided to stick with 5lb jumps on Bench and Press for the rest of this cycle, switch them both off and run at 5lbs until I stall, then switch back, drop the weights 10lbs, and start building up at 2.5.

2013-11-18 Push Press

Warmup

Push Press -
45x5x3
110x5x3 (+1)
I forgot the microplates again.
The first set felt heavy and slow; the second and third moved much faster. I'm going to modify my warmup protocol to include heavier work; see below.
I'm going to work harder to keep my spine neutral - I slipped into extension too frequently today.

Pull-Ups -
5, 5...something. I hit 30.

Extensions -
50x8x3
I kept the rests fairly short, so the third set got very hard. I'll keep track of the times once I've got a paper log.

Curls -
45x8x3
See previous.

Band Pullapart - Doubled Micro*20, 20, 10
Band ER - Micro*10, 10, 10

Tack and floss for rotators. I discovered today that I have almost no internal rotation in either shoulder.

Elliptical -
10 minutes, ~155bpm
I'll stick with this for a while - I need to loosen up my shoulders before I go back to rowing, and this does at least as much to keep my legs working.

2013-11-16 Deadlift

Warmup

Deadlift -
135x5x3
185x5x2
240x5x3
I'm partly letting my body dictate the positions here - I hunt around for the easy groove.

Pull-Ups -
5, 4, 2, 3x6
I'm not sure what the difference was this time

At home:
Rollouts:
8x3
Much easier than last time.

Pullaparts - Mini*50*2
Band ER - Micro*20*2

I don't feel exhausted after workouts, and that frustrates me.

2013-11-15 Bench

Warmup

Bench -
45x5x3
95x5x2
145x5x3
Kind of a grind, but otherwise good. Fatigue probably played in here.

Chins -
Something at least 30
Can't remember if the first set ran 7 or 8

Curls -
45x8x3
Getting better; I have a feeling this will be the last week.
I may start doing both curls and extensions on each of the upper body days.

Pullaparts - Mini*50*2
Band ER - Micro*20*2
Shoulder Tack and Floss

It's a bit frustrating that I don't feel fatigued after these workouts. I need to stay more on track and chat less, but that's mostly for shortening the sessions - I doubt anything short of additional ending cardio will fix the feeling of underwork.

I'm slightly torn on planning here - I can either keep moving in 5lb increments on bench and press, stall out faster, switch movements, presumably stall again, and switch back, or I can shift down to 2.5lb increments sooner and go from there.

2013-11-15 Squat

Warmup, including some band approximation for shoulders

Squat -
45x5x3
95x5x2
135x5
200x5x3
Easier. I did the first two sets ChianFu and the last one Starrett without noticing much difference. I think my legs have just gotten used to squatting again now, though lack of rowing might be part of it.

Pull-Ups -
7, then more until 30. I don't remember exact numbers.
I don't plan to take a rest day for a while, but it'll be interesting to see what happens when I do.

GHR -
8x3
These got a lot harder.

Face Pull - 5lbs*15*2
Pullapart - Mini*50*2
Band ER - Micro*15*2

Then some tack and floss for my rotator cuff.

Elliptical - 8 minutes, then a 1-minute sprint.
This sucked. Like, really sucked. I'm going to maintain my rowing emphasis (long-term), but this plays in.

Crumpets post-workout. I need to learn to make these.

2013-11-13 Push Press

Warmup

Push Press -
45x5x3
105x5x3
I could have gone home to grab the microplates, but decided to leave some rest since the last time was a bit harder. These would up being quite easy in spite of that. Full progress with the microplates is 12.5-15lbs per month, so I'm not worried there.

Pull-Ups -
6, 4, 4, 3, 3, 3, 3, 2, 2
I'm only counting reps with my eyes above the bar. This took about 15 minutes; I'm satisfied with that, but I do need to do the reps themselves faster. Just like with pressing, I think the issue is more that I'm intentionally slowing myself down than that I'm particularly weak.

Extensions -
45x8x3
Had to rest-pause the final rep.
47.5 next time, if I get a log.

Pullaparts -
Mini*50*2

External Rotation -
Micro*15*2

No rowing today - medial elbow inflammation in my right arm and shoulder complaints. I'll hit posterior shoulder for mobility today.

2013-11-13 Deadlift

Warmup

Deadlift -

135x5x3

185x5x2

235x5x3

I paused most of these and only reset for the last rep of the last set.

It seems like I actually get a stronger pull when I don't do as much to force my knees out. There are all sorts of possible explanations for that, but "ChianFu Squat" seems relevant here.

Pull-Ups -

5, 3xSomething

Rollouts -

8x3

Sticking with these for a while so I can relearn the technique and get the strength back.

Pullaparts -

Mini*50*2

External Rotation -

Micro*15*2

Erg -

8 minutes no straps, ~3:45 pace

1 minute rest

1 minute sprint, ~2:00 pace

I'll stick with the strapless for post-workout; I'm not sure if I'll do that for morning conditioning as well.

Couch Stretched later.

2013-11-12 Bench

Warmup

Bench -

45x5x3

95x5x2

140x5x3

Very easy. Pleasant, even.

I'm gripping at pinkies on the rings and pulling apart more than bending in (ie emphasizing abduction over internal rotation). This seems to be working quite well.

Pull-Ups -

5, 4, 3, etc.

I didn't really keep count here, I'm just pretty sure I beat 30.

Focusing on depressing my scapulae and then engaging my lats. My right side is still less active, so that's a little easier said than done. See below for some comments on soft tissue.

Curls -

45x8x3

Plus an extra few on the last set. Lots of rest-pause here, presumably because of the pull-ups.

I did these at a close grip (pinkies next to the smooth) and had some wrist complaints; I'm not sure exactly what I'll do to compensate for that.

Band Pull-Aparts -

Mini, 40x3

40ish, rather. Did less on the first set.

Erg -

8 minutes at ~3:10 pace, 1 minute rest, 1 minute sprint at 2:00

I may switch the first 8 minutes here to strapless to really hammer technique. I don't need to be burning a lot of calories here, and my times and joints will benefit from the form change.

RE: Soft Tissue

Right now I have three main complaints, plus one:

1) Right shoulder inactivity and scapular instability

2) Quad pain from squatting

3) Rotational imbalance that affects my pull

D) Dysfunctional (knock-kneed/collapsed arch) gait

Plans:

1) Go back to doing rib mobes on the lacrosse ball to help restore stability

2) Couch stretch and foam rolling to loosen things up and calm down the fascia

3&D) Identify deficient ankle mobes and perform them to equalize and improve mobility

Reading through more material also makes me think I should experiment with the ChianFu pattern for both squatting and erging.

Twice-Baked Potato

Two points opening here:
1) This is more a method than a recipe
2) Conceptually, this is actually really simple: It's a mashed potato that's been shoved back into its skin.

Ingredients:
Russet or other baking potatoes
Fat (preferably duck fat)
Butter
Egg
Salt
Pepper
Assorted other mix-ins and spices (e.g. bacon)

1) Preheat oven to bake at 400F
2) Rub the potatoes down with fat
3) Bake uncovered (I may revise this to wrapped in foil as I get more experience) until soft all the way through; for large potatoes (~3.5" diameter at widest point), that's somewhere between 1.5 and 2 hours
4) Once soft all the way through, cut the top ~1/3 off of each one and scoop the flesh into a bowl on the side
(4b - For smoother texture, pass through a potato ricer and, if desired, a drum sieve)
5) Add butter, seasonings, and mix-ins until satisfied with flavor. Usually this will mean a fairly large amount of butter and salt and pretty hefty dose of pepper.
6) Whip in egg (1 egg per 2-4 potatoes) and give a final taste test to adjust seasoning
7) Put the top of the potato skin back into the bottom of the potato, then spoon the mash back in, pressing down to get it into all of the nooks and crannies (consider putting a bit in before you put the top back on, to help maximize space efficiency). Texture the top and brush with melted butter if desired.
8) Bake for another 20-30 minutes.

2013-11-10 Squat

Every day, rain or shine, even if drunk. Training and socializing will coexist.

Warmup

Squat -
45x5x3
95x5x2
135x5
195x5x3
I'm still moving slowly with these. 185 was a very good choice for starting, and I can see why Nuckols prefers them for Bulgarian.

Pull-Ups -
5, 4, 3, 3, 3, 3, 3, 2, 3, 1
Or thereabouts.
The 5 surprised me. I'm going to start adding one rep per workout, or...something.

GHR -
8x3
Some rest-pausing here. My hips collapse slightly; I now know that this is ok, though I still think what I hit today was a bit excessive. Repeating a few times.

Face Pull -
5x20x3
I may just add pull-aparts and do 50 reps of each each day.

Erg -
1250 meters at ~3:20 pace
1 minute rest
1 minute sprint, roughly 1:55 pace
Focusing on keeping my knees out. Looking at the ChianFu Squat videos makes me think Starett might be off a little here, but I'll take it for the time being.
I need to loosen up the backs of my shoulders; I'll hold off on morning conditioning until I've gotten that sorted out.

I'm going to start keeping a log again; having a book handy helps keep me motivated, since I can see what I've already done and stick with it.

Also, important note on the chins - Make sure to do the scapular depression step first, because if you don't do it then you may never manage it.

11-5-2013 Push Press

Push Press -
45x5x3
105x5x3
Switching down to 2.5lb progression once I get back.

Extensions:
52.5x8
47.5x8x2
Depends on the weight of the bar.