2010-10-07 Sled

Due to some rather unfortunate bill-related issues, I was unable to buy the plates. Paycheck comes in tomorrow, however, which should enable me to fix that.

120lbs - 8 trips forward, 2 trips back, backward drags home (~2 trips worth, uphill). 20 second rest periods.

Whee.

2010-10-06 ME Upper

Nice day, though I did make a couple of mistakes.

Warmup, Rolling

Bench: 45, 95, 95, 95, 135
I've hit the point at which I can't properly warm up with 45 (on the benches at the RSF, at least) because getting my leg drive slides me up the pad. I'm still going to do at least one set with 45 per workout, but it's going to be a sort of "loosen up" thing and more of a muscular warmup than a CNS one.
Still going to be strict on form with it, though.

2-Board: 135
3x 185, 185
1x 205, 225, 245 PR, 255 PR
0x 260
1x 235
Woah.
I mean, I knew 225 wasn't my 3RM, but I wasn't really expecting that to pan out.
I wasn't quite mentally there for 260 (versus 255 where I was blasting Painkiller in my head) and think it was probably about what my 1RM would have been even if I'd been completely there. It came down nicely enough but once it was about an inch away from the board I pretty much knew it'd be a miracle if I got it.
Didn't get the wrists flying back thing, though - no dumping here.
This seems to project a roughly 240-245lb bench max a month down the line, which is pretty sweet.

DB Bench:
75s - 6, 6, 4
Should have taken the 70s. Oh well.

LAPD:
3x10 - 105lbs

SDBC:
5x10 - 20s
Last set of these did something to my right shoulder; I was planning to only do 3 sets but decided to go for more, which was probably a mistake.

Plate Halo:
25lb - 5ea
Just something to try to get my shoulder to sit properly. Didn't work.

2010-10-04 ME Lower

I totally forgot to log this one.

Warmup, Rolling, Hip Circles

Deficit Deadlift (1st Pin, Box 1): 135, 135, 185, 185, 225
3x 275, 315
2.5x 345
Didn't quite lock 345 out. Damn.
Mostly a grip issue, I think. Been a long time since I could say that, lol.

High-Bar Squat: 3x135
6x 185, 185, 185
Pain in left hip flexor again. Need to get this ART'd.

Hack Squat:
2x6 - 185lbs
These are more of a Sissy Squat for me because of the way I have to lock them out (can't slide directly up the back of the leg - my hamstrings get in the way and the bar gets caught in my knee), but the effect is amazing. Definitely doing these.

RDL:
10x 185, 205, 205
Meh. Going up next time.

Standing Abs using the assisted pullup machine:
10x 0, 90, 90, 110, 110
Basically just push the carriage down to arms' length and then do crunches.
Rolling out next week.
Actually starting my sled work on Thursday. Still don't have the extra plates; need to get my paycheck first.

2010-10-03 SE Upper

Good day today. I need to gain more weight and actually reply to some of the guys selling plates on Craigslist. Found a guy in SF who's got 3x100 for $150, for instance...dunno if I should bite on that or try for some 45s at the same kind of rate.

Rolling, Warmup

Bench: 45, 95, 135
5x4 - 175lbs
This was hell.

Press: 45, 95
130lbs - 5, 4, 5, 4
Floor Press for the next four weeks. Or three. Can't remember, will look it up.
Next time's Press will go 125, 130, 135, 140.

DB Floor Press:
3x10 - 60s
Still mildly negative sensation in my lat, but not particularly worrying.

Strict DB Rows:
3x10ea - 55lbs
My right is still significantly weaker than my left. I think I may start doing an extra set or two at a lower weight for the right.

Face Pulls:
3x10 - 10lbs
These were feeling good.

I think I also did some plate halos, but I don't remember. I know I took a 25 off of a rack to do them, but I may have abandoned the idea in favor of just going back to Rachel's place slightly faster.

Rachel should be deadlifting 135 by the end of next week, which will be pretty nifty.

2010-10-01 SE Lower

Warmup, Rolling, Hip Circles (10-15 for the left leg and occasionally a few for the right, done before workout and between sets)

Squats: 135, 135, 135, 135, 185, 185, 225, 275
7x2 - 300lbs
I need to get a video of these. I trust Rachel when she says I'm hitting depth, but I want to know how far past it I'm going.
I need to eat more and get more plates for sled work. Nao.
Oh, and I need to cut the time I rest. I didn't even start the work sets until almost an hour in. 20 minutes for general warmup I'll accept (I'd rather have it be 10, though). 35 for 8 sets, though...that's longer than I'd be taking on work sets.

Deadlift: 135, 185, 225
5x3 - 295lbs
Back position was questionable on these - no doubt because I've been heavily neglecting them and my back musculature.
It was still acceptable, though.
I think I'm going to modify the 6x3 or whatever it is we do towards the end of the cycle to lower reps and possibly more sets. Strong suspicion that that was what fucked my hip up in the first place...though once my conditioning's back up, I may be able to have another shot at it and see if just taking care of my hips is enough.

Rollouts:
2x10

2010-09-29 ME Upper

Feeling pretty good, yeah. Hip's doing a lot better, possibly because I roll it about 4 times a day now.

Warmup, Rolling, but no hip circles today
Bench: 45, 45, 95, 95, 135, 135
2-Board:
3x 135, 185, 185, 205, 225
The first 185 was nearly a disaster - Dustin gave me the liftoff and shoved it out a good inch too far. He's getting better, but it was still kinda scary.
Looking at 245 for 1 next week. Holy hell, I'm actually getting stronger.

Strict DB Press, Neutral Grip:
60s x 6, 3, 5, 5, 3
Getting 5x6 next week, from the looks of things.
I think I may be fast approaching the point at which I should start alternating 3 sets and 5 sets from week to week on my heavy accessories. Dunno, though, and it's not like I wasn't already doing that (albeit by feel rather than by design...which is what I shall continue to do, methinks).
Had some bad sensations in my shoulder on a few of these; not BAD bad, but bone collisions.

Lat Activation Pull-Down:
3x10 - 105lbs
Repeating next week for 5 sets.

Rear Delt Flyes:
3x10 - 22.5lbs
Repeating next week for 5 sets.

Muscle Snatch: 30lbs, 3x8
L-Laterals: 5lbs, 1x10
45-Deg Raise: 5lbs, 2x8
External Rotation: 2.5lbs, 2x8

Upping the weight on the muscle snatches in a few weeks. Might take it up 7.5s on the L-Laterals and 45s around the same time. May go up to a 5lb on the ERs around...like, Halloween.

2010-09-28 Sled Work

All the plates, including the 2.5s. Including the sled I think that works out to 120 or 125 (sled is between 20 and 25lbs based on package weight, iirc).

7 100ft trips, 30 seconds between, for forward/hamstring-heavy dragging.
3 100ft trips, 30 seconds between, for backwards/quad-heavy dragging.
Then did backwards to get it back to the house. I'm counting this as 2 trips with about a minute between.
Rolled my ankle on the way back down to the condo because I was distracted by my verbal re-enactment of Jack's encounter with the guards on the dock in PotC 1.