2013-01-30 Incline Bench

Warmup

Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
140x3x3
I had a hard time with these; I'm not sure why (several possible reasons). If I find myself dying next Thursday, I'll nix Mondays and switch to a 3-2 schedule with either weekly or periodic deloads.

Pull-Up -
5x3, 4x3, 3

Front Raise -
20x8, 22.5x8, 20x8
I'm going to stick with 20s for the time being.

Curl -
20x8x3
I'm not sure if I'll stick with 20s here or go up to 22.5s. I get tired fairly fast on the left, but I'm fine on the right.

No prehab due to gym closure.

2014-01-29 Squat

I just realized that I haven't distinguished between High and Low bar position for the squat names. Guess I've got some revisions to do...

Warmup

Squat -
45x5
75x5
105x5
135x5
165x5
195x5
225x5
255x3
280x5x3
I checked my back position with Deng; apparently I'm perfectly neutral, and the work I feel my back doing is more from technical problems. I'm working on letting my knees come forward; it'll take some more ankle mobility drills to really open that up.
Overall, these were pretty pleasant.

Pull-Up -
7, 6, 7, 4, 4, 4

Barbell Row -
125x8x3
I think I'll just up it to 135 next time and go.

Skipped ab and prehab today.

2014-01-28 Press

Warmup

Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x3
130x5x3
Sweet.
I didn't throw out any over-the-top displays this time, just yells before each set. The last rep of set 3 came easier than the last of set 1 last time, which seems pretty cool. I think my programming approach works.

Pull-Up -
5, 5, 5, 5, 5, 3, 2
I used up most of my energy on the Press sets.

Front Raise -
22.5x8x3
25s next time. I'm starting to find these very unpleasant.

Curl -
22.5x8x3
I still need to do at least one more day here.

Face Pull - 10x15x3
BER - Micro*15*3
BPA - Mini*30*3

2014-01-27 Deadlift

Warmup

Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x3
305x5x3
I took way too much caffeine earlier (~120mg).
I think I lost my technique on these; my shins aren't anywhere near as torn up as they should be.

Pull-Up -
4
CAFFEINE

2014-01-26 Incline Bench

Warmup

Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x5, 5, 4
I'm now feeling these evenly on my triceps and my delts. 140 on Thursday.

Pull-Up -
7, 6, 5, 4, 4, 4
I'm also happy with my progress on these.

DB Uni Preacher Curl -
22.5x8x3
I'm still rest-pausing here, but I'll up the rest to 90 seconds.

Front Raise -
20x8x3
22.5s next time.

Face Pull - 10x15x3
BPA - Mini*20x3
BTN - Mini*15x2
BER - Micro*15*3
I'm going to eliminate the BTN (it stresses my bad shoulder) and move the pull-aparts to the end of the circuit. I guess I might put something else in (pull-up retractions?) to help with the lower traps.

2014-01-25 Squat

Warmup

Squat -
45x5
75x5
105x5
135x5
165x5
195x5
225x5
250x3
275x5x3
These moved slowly and generally felt unpleasant. I don't think I ate enough yesterday or recovered adequately from the cardio.

I skipped the rest of this workout and got a quart of Talenti Caramel in hopes of restoring my quads.

Meet Update

It turns out that March Madness is already full, so I'm in for the June 1 States instead. That's pretty great, honestly; it gives me a solid chance at going well past a bare minimum satisfactory total. The numbers goals are off now; with an extra 10 solid weeks of prep, I'll be coming pretty close just with my openers.

I'm thinking:
Squat opener May 24th
Bench opener May 23rd
Deadlift opener May 22nd
21st off
Deload 17th-20th

I'm planning deloads every 4 weeks (last 4 sessions of each), excluding everything in May. That gives us 16 declared weeks with 3 used for deloads (loss of 12 sessions). That's 84 sessions for progress, or 21 per lift, starting with the squat this evening. Deloads scheduled Feb 10-13, Mar 10-13, and Apr 7-10.

Given that my delts seem to be the limiting factor for my bench progress right now, I think I'll stick with Incline Bench and Strict Press until I hit an actual stall, then switch out the stalling one for its alternative and drive that as hard and as long as possible. I'm not sure how I'll handle the Squat and the Deadlift; I've got a ways left to go on deads before I could realistically start to stall out, and I want to have that far left on my squat too.

I'm not totally sure how I'd like to manage the cut. I'm looking at 17-18 weeks to drop 8lbs, so I've got some more time to experiment and see if I can pull it off with diet alone. Cardio distracts from the important stuff.

Oh, and training 6 days a week again. I think I omitted that at the top.

2014-01-23 Press

Warmup

Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x3
130x5, 3, 4, 3
I went totally balls-out at the end of the first set, roaring towards the lockout on rep 5 and then slamming it down from overhead to the ground afterwards. I think I have this one next time.

Pull-Up -
7, 5, 5, 4, 4, 3, 3

Front Raise -
17.5x8x3
20s next week

Uni DB Preacher Curl -
22.5x8x3
I'm going to focus on rest-pausing to hit 8 rather than doing assisted reps. I think the latter's fucking up my golgi tendon organ reflex.

No prehab, went to go get drinks.

Next session's on Saturday. Squatting 275 again, at last.

2014-01-22 Deadlift

Warmup

Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x3
300x5x3
I will never do cardio going into a squat or deadlift workout again.

Pull-Up -
5x4, 4x3

Barbell Row -
120x8x3

Dragon Flag -
5s*8x3

No prehab

Elliptical -
1hr, 1 incline 7 resistance, 140-155 pace, 130-140bpm, ~680kcal

Preliminary Meet Note

I went and checked over some stuff.

First, it looks like I had one of my numbers wrong - I only have to bench 230 for a meet PR (240 for lifetime). Past performance suggests that I'll want 5x185 if I want to hit that.

I've got 9 workouts left for each lift, plus an extra for deads. I may deload on run 5; I haven't fully decided yet. 9 remaining bench workouts gives me 185 even if I keep hammering incline for another 3, which sounds pretty attractive. Then again, I could also switch back sooner and eat another 3-4 opportunities for progress. An extra 5-10lbs on incline would make a pretty big difference, though.

For the squat and dead it looks good through 315 and 340 (respectively). I'm sort of confused about how I closed that 40lb gap down to 25, but I'm sure it'll stretch out in the long run.

Overall I'm very confident for this competition. My diet's intact (and will hum along nicely once I've sorted out my sleep schedule), I've got plenty of cardio in, and I know how to deal with the psychological hit from my legs being tired. The only thing I might change is returning to post-workout shakes - I vividly remember my Bulgarian discovery that I trained better with icecream, and I don't know if that was a matter of calories or just sugar to restore glycogen. That said, I don't particularly relish being high on insulin for most of the evening.

2014-01-21 Incline Bench

Warmup

Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x5, 4 (5F), 4, 2
I tried loading up 10s and 5s up to the first set, then traded them out for 45s after I got it. I think I'd've had the second if I hadn't shouted, actually. I'm going to repeat this next week; my front delts are pretty much definitely my bench weakness, and pressing clearly isn't sufficient to get them going. I might actually do Incline as the alternate to Press as well (possibly moving Push Press to the bench alternate) or something.

I also discovered that unracking from one notch further down makes a huge difference in stability here. The extra half-rep isn't a problem for my triceps, and the shoulder stability boost is tremendous.

Pull-Up -
7, 5, 5, 5, 5, 4
I'm getting closer with these. I'll switch to weighted (still targeting 30 reps) once I'm hitting 10x3

DB Preacher Curl -
22.5x8x3
Repeating.

DB Front Raise -
15x8
17.5x8x2
I don't see much reason to focus on my triceps right now; that's basically what my main pressing movements are for. Delts come first.

Face Pull - 10x15x3
BTN - Mini*15x3
BPA - Mini*20*3
BER - Micro*15*3

Elliptical -
1hr at 1 incline 7 resistance, 135-140 heart rate, 140-155rpm, 710kcal
I'm experimenting with lower resistance to see how it affects my pulls tomorrow.

2014-01-20 Squat

Warmup

Squat -
45x5
70x5
95x5
120x5
145x5
170x5
195x5
225x5
245x3
265x5x3
I think the cardio yesterday hit these a bit harder. I also doubt that drinking helps; I'm going to severely limit myself from now on given all the negatives that hit me. I've got other sources for dates right now, I don't need to hit bars.

Pull-Up -
6, 5, 5, 4, 3, 1, 4, 3
I burst out laughing at an Arrested Development reference right after doing the single (via Costis).

Barbell Row -
120x8x3
I'm satisfied with these, but I need to be happy before I can progress.

Dragon Flag -
5s*8x2
Had to step out so I could do cardio before closing time.

Elliptical -
Incline 1, Resistance 8. 57 minutes at roughly 145 pace, ~670kcal

2014-01-19 Press

Warmup

Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x3
125x5, 5, 4 (5f, Push Pressed)
I might have had the last one if I'd been smarter when pausing between sets.

Pull-Up -
5, 5, 5, 4, 4, 3, 3, 2

EZ Extension -
Small+35x8x3
I still get wrist pain from these. I'm going to either switch to something else or buy wrist wraps; I haven't decided yet. Mike Robertson seems keen on decline extensions (and other decline movements), which might work.

DB Preacher Curl -
22.5x8x3 (Assisted reps on last set)
I like the angle on the preacher bench, and the fact that the shorter pad gives me more of a stretch. I think I'll stick with this in future and skip using a regular adjustable bench.

Face Pull - 10x15x2
BTN - Mini*15x2
BPA - Mini*20x2
BER - Micro*15x2

30 minutes cardio. Setting 9 seems fine for upper body days.

I made a lot more noise pressing today; yells before every set and an "UUPPPP" during the final push-pressed rep. I also dropped both of the last two sets after I was done, and cued Josh on his last (somewhat reluctant) squat set. I cut the cardio short for a date; I won't be letting that happen again.

2014-01-17 Deadlift

Warmup

Deadlift -
135x5
160x5
185x5
210x5
235x5
260x3
295x5x3
I'm happy with the speed on these.

Pull-Up -
5, 5, 4, 4, 3, 3, 3, 3
Wide grip.

Barbell Row -
115x8x3
I just noticed that I said to repeat this one.

Dragon Flag -
5sec*8x3

Face Pull - 10x20x3
BTN - Mini*15*3
BPA - Mini*15*3
BER - Micro*15*3

2014-01-16 Incline Bench

Warmup

Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x5, 4 (5F), 4 (5F)
I'll give this one more shot. I think the full plate on each side may be messing with my mind, but whatever. If I get a second set of five, I'll go for 140 next on the 25th. I will also pay closer attention to what it feels like before I fail.

Pull-Up -
5-6, 4x2, 5, 4x3, 2

Curl -
20x8x3
I switched to a 60+ degree incline, with good results.

EZ Bar Extension -
15 each side * 8x3
Some day I will learn the mass of the bar.
I'm fairly sure this one's 15lbs and the big silver one is 25, though.

Face Pull - 10x15x3
BTN - Mini*15*3
BPA - Mini*15*3
BER - Micro*15*3

2014-01-15 Squat

I took a few days off to focus on my grad school application essays. This should refresh me from before and count as something of a deload.

Warmup

Squat -
45x5
60x5
75x5
105x5
135x5
165x5
195x5
225x3
260x5x3
I find these slow, but not distinctly hard. It makes me wonder how far I'll actually be able to take this - it seems like it'll be a decent ways off.

Pull-Ups -
6, 4, 4, 4, 3, 4, 3, 2
I've taken to a wider grip on these.

Barbell Row -
115x8x3
I'm focusing on scapular retraction with these. I'm not sure if I'll up the weight next time; it seems like I'm falling a little short.

Dragon Flag -
8x2

Face Pull - 10*15*3
BPA - Mini*15*3
BTN - Mini*15*3
BER - Micro*15*3

1 hour on the elliptical at 1 incline 8 resistance. I think this is my setting now - it gets me working but doesn't tire out my legs. I could do it for a lot longer, actually.

2014-01-11 Press

Warmup

Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x3
120x5x3
I put the music on early today, and took longer rests than I have previously. The last set was difficult, but doable.

Face Pulls - 10x15x2
BTNPA - Mini*15*2
BPA - Mini*15*2
BER - Micro*15*2

I got in late because I was hanging out with a friend.

2014-01-10 Deadlift

Warmup

Deadlift -
135x5
165x5
195x5
225x3
255x1
290x5x3
I tried not tapping any anger today (and plan to keep that up). I pulled some intensity out for the last set; I'll try to do that sooner in future. I suspect I'm going to increase the reps on my later warmup sets (drop to a minimum of 3, perhaps) to encourage mental preparedness for work sets.
My grip failed after only one rep today. I don't know if that's an actual grip problem or just tired forearms.

Pull-Ups -
Assorted to 30
I wrote it down, but whatever. I opened with 4 and followed it with 2s and some 3s.
My older, more fluid way of doing pull-ups actually might be a better bet. Splitting the movement doesn't feel as natural as it did on pull-downs.

Barbell Rows -
115x8x3
I still can't engage my scapulae evenly, but that's no reason to neglect my back any longer.

Dragon Flags -
8x1
I love doing these, but hate actually...doing them. I'll add a second set next time.

2014-01-07 Everything

Warmup

Incline Bench -
45x5
60x5
75x5
90x5
105x3
120x1
130x5x3
I honestly didn't find this that hard. It felt the way benching sometimes does (and the way Incline always did back when I used it on Westside): slow and sort of weird, with any failure happening really abruptly halfway up. That said, I'm controlling my form more effectively now; I can keep my shoulder blades locked down, and don't swing the bar out away from me as much as I used to.

Deadlift -
135x5
160x5
195x5
225x5
255x5
285x5x3
I screwed up and repeated Sunday's. I did this for Press as well, so I'm going to do a Dead and Press catchup workout on Saturday before resuming as normal.
I tried keeping some tension in the bar on the last work set (much the way I do for my warmups). I'm not sure if I was just mentally more dialed in (either naturally or from staying tense) or if staying tense actually helped physically, but I think I'll keep doing it.

Press -
45x5
60x5
75x5
95x3
115x5x3
I did the third set less than a minute after the second. I'm counting it as a full set, but I actually failed on the 5th and then push pressed it. This is the first time since I reset that I've actually felt like a set fully destroyed me; that last push press totally ruined my delts.

Squat -
115x5
160x5
195x5
225x5
255x5x3
I'm seeing my technique decline more here; my hips shoot out backwards and I really have to emphasize driving my head back. I think it's a pretty strong sign of quad weakness; for now I'm just going to keep back squatting, but I'll switch to front squats some time after the meet (and probably after doing some mobes to ensure I can actually get in position for them).

Pull-Ups -
3, 2x13, 1
I'm really noticing the lack of scapular control now that I'm going stricter and focusing on depression before I engage my lats.

Face Pulls -
10x15x3
With some pausing.

Cardio -
1hr on the elliptical, 1 incline/9 resistance
It looks like my lactate threshold varies a bit from squatting (not surprising). I toughed it out for this one; whether or not I do in future depends on how my lifts feel on Thursday.

I've also got my diet pretty well planned out. 5-egg omelet with salami for breakfast, 1 beef short rib with a salad (1 grazed brazil nut, 40g cabbage, 40g broccoli, 40g cauliflower, 50g spinach, 3g mint) and balsamic vinaigrette, 1 full fish filet with salad and balsamic vinaigrette, then a pork chop and a half to full cup of rice after training. Possibly add an apple in the evening. Prep-wise I'm just going to sous vide everything from frozen to totally eliminate risk of spoilage. I'll vary things around that plan somewhat, but...yeah. Cutting doesn't have to be fun. Including butter and fish oil (and beer...and whiskey, potentially) this puts me around 3,000kcal/day, which considering the 4,000kcal of cardio each week honestly sounds like a pretty good recipe for loss. I'll track weight in excel again and add more food if I feel like I'm losing too fast (don't want much more than 1lb per week; goal is 160-165 by one week out).

2014-01-05 Everything

I've got two more workouts of this before I'm caught up and can go back to something more normal.

Warmup (including glute bridges)

Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x3
115x1
125x5x3
I'm having a harder time with these. I think lack of sleep and excessive alcohol played a big role here, though; I'm going to go back to popping caffeine half an hour ahead.
I have a habit of shrugging up or otherwise losing scapular position; a lot of my technical focus right now is on keeping my back locked in place so I can't cheat that way.
Warming up for this totally shreds my delts.

Deadlift -
135x5
165x5
195x5
225x3
260x1
285x5x3
George says these look like speed reps; I find that pretty encouraging. I used the hook grip more here than last time, but the reps themselves weren't very hard. My knees are all torn up now, though.

Press -
45x5
60x5
75x5
95x3
115x5x3
I did the first set without exhaling. The third went a little harder, but overall I don't see much to worry about.

Squat -
115x5
150x5
190x3
225x1
250x5x3
I did a lot of these focusing on knees out, and honestly didn't find them any harder. If anything the Chuanfu version was more of a challenge, but I suspect that's just because my quads were shot from deadlifting.

Pull-Ups -
2x15
Focusing on strict technique.

Face Pulls -
10x15x3
Eh.

Then went to a dinner party, had a couple of drinks, and went back to the gym for an hour of cardio. 1 Incline 9 Resistance really does seem to be the sweet spot for the elliptical.

2014-01-03 Everything

I'm running "everything every other day" to catch up from the holiday. I may actually continue that for a little longer if it works out - I didn't have as hellish a time with this as I expected.

Warmup

Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x3
120x5x3
I used the benches in the main room, so I was pressing from a lower angle. I'm not sure if I prefer that to the 45-degree; I don't think I feel a difference between them, honestly, though the benches in the annex are better quality-wise.
Thatcher's already repping out 135, so I guess I have a minimum milestone. I'm interested to see how my bench improves once I start pressing flat again (by the end of January). I rested about one minute from set one to set two and then around 5 going into set 3.

Deadlift -
135x5
165x5
195x5
225x3
255x1
285x5x3
I'm still working on technique here; feet wider and hips lower definitely seems to give me better drive, at least. I think the kung fu slippers will work well on a platform in competition, but they do slip on the RSF floor. I rested about three minutes for these.

Press -
45x5
60x5
75x5
95x3
110x5x3
I found myself falling forward on a few of these, but had a fairly easy time overall. Roughly one and three minutes for the breaks.

Squat -
110x5
135x5
165x5
195x3
225x1
245x5x3
I was getting pretty tired by this time, so I found these somewhat harder. Once I'm back to a regular schedule it should be a little easier, at least.

Pull-Ups -
5x2, 2x9, 3
I'm going to hold myself to the strict doubles and triples rule in future.

No cardio; this workout was already two hours long, and I went to get drinks with Paul and Thatcher afterwards. I'll get in earlier tomorrow; I've got to do my rehab circuit and then hit the elliptical for an hour. Timing should be interesting...