Warmup - Complete
Deadlift - 135, 185, 225, 285, 325, 365
All for 3
Was planning to go for 7 but these were hard as fuck. Looking back I realize that I wasn't pulling back properly and the bar was swinging out in front, so it's possible this newfound weakness is just a technical flaw.
GHR:
10x10lbs
10x5lbs
10xBW
I hate myself.
Rollouts:
6, 7, 7
Saturday, January 8, 2011
2011-01-08 Squat and Press
Eating:
Steak and Sweet Potato
Steak and a Sweet Potato/Mushroom stir-fry like thing
Gallon Milk (...plus a couple of ribs and some pieces of gluten-free vegan chocolate+walnut tort)
Supplements:
Creatine - Taken
Fish Oil - Taken (almost out of the expensive caps)
Sleep:
...let's try that 2am thing. AGAIN.
---
The sleep's improving.
Training:
Warmup - The usual. Dieselcrew Shoulder Warmup is getting easier, and while I did need 4 sets of band GMs to loosen up my hamstrings, the warmup squats went better.
Squat: 45, 45, 45, 95, 95, 135, 185, *ADD BELT*, 185
3x5 - 220lbs
This is more what this is supposed to feel like. Wasn't as easy as I'd've liked.
Guessing sleep, sled work, and 5,000 kcal per day is paying off.
Press: 45, 72.5
1x3 - 117.5lbs
1x5 - 115lbs
1x4 - 115lbs
Yeah, I, uh, forgot that I wasn't done.
And then I psyched myself up for set 2 because the staff came in to try to kick us out. I wanted to scary them off with a roar, but I failed MISERABLY and did something more like the hiss from my DL PR video.
DB Row:
3x5 - 55lbs
Easy and nice.
Rollout:
3x8
Steak and Sweet Potato
Steak and a Sweet Potato/Mushroom stir-fry like thing
Gallon Milk (...plus a couple of ribs and some pieces of gluten-free vegan chocolate+walnut tort)
Supplements:
Creatine - Taken
Fish Oil - Taken (almost out of the expensive caps)
Sleep:
...let's try that 2am thing. AGAIN.
---
The sleep's improving.
Training:
Warmup - The usual. Dieselcrew Shoulder Warmup is getting easier, and while I did need 4 sets of band GMs to loosen up my hamstrings, the warmup squats went better.
Squat: 45, 45, 45, 95, 95, 135, 185, *ADD BELT*, 185
3x5 - 220lbs
This is more what this is supposed to feel like. Wasn't as easy as I'd've liked.
Guessing sleep, sled work, and 5,000 kcal per day is paying off.
Press: 45, 72.5
1x3 - 117.5lbs
1x5 - 115lbs
1x4 - 115lbs
Yeah, I, uh, forgot that I wasn't done.
And then I psyched myself up for set 2 because the staff came in to try to kick us out. I wanted to scary them off with a roar, but I failed MISERABLY and did something more like the hiss from my DL PR video.
DB Row:
3x5 - 55lbs
Easy and nice.
Rollout:
3x8
Friday, January 7, 2011
2011-01-07 Sled
Eating:
Steak and Sweet Potato
Steak and significantly more Sweet Potato (which was a mistake)
Working on ~1gal Whole Milk
+1.5lbs of Blackberries
Supplements:
Creatine - Taken
Fish Oil - Taken
Sleep:
Attempting 2am again, 'cuz I failed last night for weird reasons.
---
I got some larger sweet potatoes from a local-chain grocery store and used half of one to make some potato wedge-like things. It kinda worked - the ones that were sliced to the right thickness (or lack thereof) and stayed on the heat properly wound up being very moist and tasting like good ol'-fashioned English chips, but the others wound up tough and annoying. THE HUNT CONTINUES.
Sled Dragging:
5x200ftx135lbs - 1 min rest
Last trip was damn hard.
These were done in the very cold, too.
My wrist is getting worse.
Steak and Sweet Potato
Steak and significantly more Sweet Potato (which was a mistake)
Working on ~1gal Whole Milk
+1.5lbs of Blackberries
Supplements:
Creatine - Taken
Fish Oil - Taken
Sleep:
Attempting 2am again, 'cuz I failed last night for weird reasons.
---
I got some larger sweet potatoes from a local-chain grocery store and used half of one to make some potato wedge-like things. It kinda worked - the ones that were sliced to the right thickness (or lack thereof) and stayed on the heat properly wound up being very moist and tasting like good ol'-fashioned English chips, but the others wound up tough and annoying. THE HUNT CONTINUES.
Sled Dragging:
5x200ftx135lbs - 1 min rest
Last trip was damn hard.
These were done in the very cold, too.
My wrist is getting worse.
Thursday, January 6, 2011
2011-01-06 Dead and Bench
EliteFTS say you can loop the sled straps through the belt to replace a pulling harness. The increase in difficulty and discomfort from doing this is unbelievable and I am never trying it again.
Food:
Ribeye and Sweet Potato
1lb Hamburger and some sweet potato Fries
Working on a gallon of whole milk
Sleep Schedule:
Actually will go to sleep by 2am today.
Supplementation:
Fish Oil: taken
Creatine: Not yet taken...wait for it...Taken.
---
I seriously need to get my wrist looked at, lol.
The only problem is that I still have copayments etc. from my insurance and need to pay off my current medical bills, which are currently overdue. I've got a ton of financial stuff to handle tomorrow, lol (well, not a ton, but it's more than I'd usually handle in a given 'Take care of finances' day).
Lifting:
Warmup - The usual. Took 5 sets of Band GMs to get my hamstrings to loosen up, argh. 7.5lbs on the Dieselcrew warmup.
Deadlifts: 135, 185; added belt; 225
3x5 - 255lbs
Not easy, but not hard.
Bench: 45, 45, 95, 135
3x5 - 165lbs
Hardish. My wrist started acting up, I couldn't get it out of the rack on my own after the first set, and the reps were pretty tough. I suspect this is because I've semi-forgotten how to bench properly and need to go over getting lat activation, etc..
Pulldowns:
3x5 - 135lbs
Also fairly difficult.
Face Pulls:
3x8 - 15lbs
Will go up in a few weeks.
Wednesday, January 5, 2011
2011-01-05 Food and Sled
Wednesday, January 5, 2011:
My computer bluescreened repeatedly last night, so I unplugged it and went to sleep at about 2:30, so...at least my sleep schedule's improving, I guess?
I completely neglected to take my creatine, though.
Food Log:
Ribeye and a rather small Sweet Potato (used a regular skillet instead of a grill pan this time - the improvement was pretty dramatic)
Lamb Curry, Rice, 1.5 Naans, a weird Indian dessert
Several grapes, several pieces of English toffee, ~8 miniature paleo-cookies
Supplementation Log:
[Fish Oil: FUCKING HELL I NEVER DID IT ARGH]
Creatine (5g) - Check
Sleep Schedule:
[Went to sleep at around 4 due to a combination of Magic and womanly pressures]
---
Well this day kinda failed.
Training:
Sled Work:
4x200ftx135lbs - 1 Minute Rest
Did the first 3 looping the straps through the belt, then decided it was too much of a hassle, took the belt off, and it got a hell of a lot easier. Going for 6 next time.
Did them next to my house because I couldn't be arsed to go find anywhere south side.
My computer bluescreened repeatedly last night, so I unplugged it and went to sleep at about 2:30, so...at least my sleep schedule's improving, I guess?
I completely neglected to take my creatine, though.
Food Log:
Ribeye and a rather small Sweet Potato (used a regular skillet instead of a grill pan this time - the improvement was pretty dramatic)
Lamb Curry, Rice, 1.5 Naans, a weird Indian dessert
Several grapes, several pieces of English toffee, ~8 miniature paleo-cookies
Supplementation Log:
[Fish Oil: FUCKING HELL I NEVER DID IT ARGH]
Creatine (5g) - Check
Sleep Schedule:
[Went to sleep at around 4 due to a combination of Magic and womanly pressures]
---
Well this day kinda failed.
Training:
Sled Work:
4x200ftx135lbs - 1 Minute Rest
Did the first 3 looping the straps through the belt, then decided it was too much of a hassle, took the belt off, and it got a hell of a lot easier. Going for 6 next time.
Did them next to my house because I couldn't be arsed to go find anywhere south side.
Tuesday, January 4, 2011
2011-01-04 Food, Squat, and Press
Food Log:
Ribeye
Ribeye
roughly 7/8 gal of Whole Milk
Estimating ~4,500 kcal.
Supplement Log:
6x expensive fish oil caps
Creatine: Will have in a minute.
Sleep Schedule Improvement:
Sleeping at 2. Intended 1, but failed because I suck.
---
That didn't last long.
I'm suspending the Coconut Milk experiment until I have an actual ice cream maker. Rachel and I worked on two recipes yesterday and one of them (mentioned above, iirc) worked pretty well, but it seems that my stomach disagreed with my taste buds here. This week's probably going to be a disaster in terms of fruit intake (doesn't help that most berries are currently out of season), but I need the calories so I'm going on a milkfest. I'll be a little more rigorous with stuff next week, since I'll be able to actually plan shit out over the weekend instead of just randomly grabbing my usual items in my hurry to get home. >.>
Training:
Warmup: Same as usual. 7.5lbs on the Dieselcrew Shoulder Warmup.
Squat: 45, 45, 45, 95, 95, 135, 185; add belt; 185 (all for 3)
3x5 - 215lbs
Harder than I like to admit, though some of this was probably form issues. I could feel my weight shifting to the balls of my feet on a few of them; I need to work on sitting back properly. I also want to get someone to check my depth.
Press: 45, 85 (for 5)
3x3 - 115lbs
Damn.
I will gain weight and smash this next time.
DB Row:
3x5 - 52.5lbs
Did this with DB Handle, 4 tens, and 4 chains. In future I'll put the chains around the clips for space reasons. I hate how large rubberized plates are.
Easy enough.
Rollouts:
3x8
EDIT: Yup, I'm including more loggy stuff in here now, because I figure if I force myself to post it on a forum I could actually form some kind of habit.
Ribeye
Ribeye
roughly 7/8 gal of Whole Milk
Estimating ~4,500 kcal.
Supplement Log:
6x expensive fish oil caps
Creatine: Will have in a minute.
Sleep Schedule Improvement:
Sleeping at 2. Intended 1, but failed because I suck.
---
That didn't last long.
I'm suspending the Coconut Milk experiment until I have an actual ice cream maker. Rachel and I worked on two recipes yesterday and one of them (mentioned above, iirc) worked pretty well, but it seems that my stomach disagreed with my taste buds here. This week's probably going to be a disaster in terms of fruit intake (doesn't help that most berries are currently out of season), but I need the calories so I'm going on a milkfest. I'll be a little more rigorous with stuff next week, since I'll be able to actually plan shit out over the weekend instead of just randomly grabbing my usual items in my hurry to get home. >.>
Training:
Warmup: Same as usual. 7.5lbs on the Dieselcrew Shoulder Warmup.
Squat: 45, 45, 45, 95, 95, 135, 185; add belt; 185 (all for 3)
3x5 - 215lbs
Harder than I like to admit, though some of this was probably form issues. I could feel my weight shifting to the balls of my feet on a few of them; I need to work on sitting back properly. I also want to get someone to check my depth.
Press: 45, 85 (for 5)
3x3 - 115lbs
Damn.
I will gain weight and smash this next time.
DB Row:
3x5 - 52.5lbs
Did this with DB Handle, 4 tens, and 4 chains. In future I'll put the chains around the clips for space reasons. I hate how large rubberized plates are.
Easy enough.
Rollouts:
3x8
EDIT: Yup, I'm including more loggy stuff in here now, because I figure if I force myself to post it on a forum I could actually form some kind of habit.
Dietary Stuff
Back from the grave.
I start lifting again tomorrow. I'm currently about 170lbs ("dry and hungry" - more like ~172.5 walking weight) and could probably stand to be leaner given that I consider 170 to be pretty light for me. I'll be dragging the sled on a protocol similar to what I was doing before, though I'm strongly considering relocating to a parking lot or something so I can do 150 or 200ft drags and have other people along (200ft seemed to have a greater effect on my conditioning than 100ft have - I think it's mostly just a matter of lining up the times [i.e. I want the trips to be more like 45-60 seconds, since most of my sets are around 45 seconds long*]).
Diet-wise, I've found a brand of coconut milk that's approximately the same price per calorie as whole milk was, so I'm going to try an experiment in which I make and consume copious quantities of sugar-free home-made coconut milk icecream (possibly using some heavy whipping cream in it later on for added calories, if I find that to be necessary). I also intend to start cutting my steaks thicker and planning out meals over the weekend so I can have some more variety.
Since I'm (at least temporarily) removing milk, I'm going to place some emphasis on getting some more carbohydrate via sweet potatoes, zucchini, and anything else I can find that fits within Quinopio's guidelines (I'm fairly sure the people who actually read this won't fault me on this, but my justification here is that most of the stuff in the thread he posted lines up with what I've found to work and not work for me in the past, so I'm willing to at least try with the stuff I haven't already figured out - I'm not just arbitrarily buying into his recommendations). I'll probably wind up running something AD-esque with a specifically high-carb day once or twice a week (pending academic convenience) and somewhat-reduced carb intake on other days. I intend to start planning my meals out in advance somewhat more rigorously so I can guarantee more variety in my diet - I'm getting a tad bored of two ribeyes per day. I'm also going to start posting the intended food for the week here, since my attempts to manage it with Google Calendar failed miserably last semester. I have a suspicion I'm going to be making more curry this time. >.>
Supplementation plan right now is 20 of my Kirkland Signature Fish Oil caps per day, and 5mg creatine per day.
Honestly, I think I'm going to wind up using this log somewhat more often just as a means of keeping myself accountable. Hopefully having a 9am class MWF will set me up for somewhat greater discipline, though.
*Coincidentally, Dave Tate claims that one of his academic buddies did a study indicating 45 seconds to be the optimal time for stimulating hypertrophy. In the case of 5-rep sets this is the actual time spent lifting after I unrack; for max attempts, the entire process of setting up, lifting, and reracking appears to clock in around 45 seconds. I find this sort of amusing.
I start lifting again tomorrow. I'm currently about 170lbs ("dry and hungry" - more like ~172.5 walking weight) and could probably stand to be leaner given that I consider 170 to be pretty light for me. I'll be dragging the sled on a protocol similar to what I was doing before, though I'm strongly considering relocating to a parking lot or something so I can do 150 or 200ft drags and have other people along (200ft seemed to have a greater effect on my conditioning than 100ft have - I think it's mostly just a matter of lining up the times [i.e. I want the trips to be more like 45-60 seconds, since most of my sets are around 45 seconds long*]).
Diet-wise, I've found a brand of coconut milk that's approximately the same price per calorie as whole milk was, so I'm going to try an experiment in which I make and consume copious quantities of sugar-free home-made coconut milk icecream (possibly using some heavy whipping cream in it later on for added calories, if I find that to be necessary). I also intend to start cutting my steaks thicker and planning out meals over the weekend so I can have some more variety.
Since I'm (at least temporarily) removing milk, I'm going to place some emphasis on getting some more carbohydrate via sweet potatoes, zucchini, and anything else I can find that fits within Quinopio's guidelines (I'm fairly sure the people who actually read this won't fault me on this, but my justification here is that most of the stuff in the thread he posted lines up with what I've found to work and not work for me in the past, so I'm willing to at least try with the stuff I haven't already figured out - I'm not just arbitrarily buying into his recommendations). I'll probably wind up running something AD-esque with a specifically high-carb day once or twice a week (pending academic convenience) and somewhat-reduced carb intake on other days. I intend to start planning my meals out in advance somewhat more rigorously so I can guarantee more variety in my diet - I'm getting a tad bored of two ribeyes per day. I'm also going to start posting the intended food for the week here, since my attempts to manage it with Google Calendar failed miserably last semester. I have a suspicion I'm going to be making more curry this time. >.>
Supplementation plan right now is 20 of my Kirkland Signature Fish Oil caps per day, and 5mg creatine per day.
Honestly, I think I'm going to wind up using this log somewhat more often just as a means of keeping myself accountable. Hopefully having a 9am class MWF will set me up for somewhat greater discipline, though.
*Coincidentally, Dave Tate claims that one of his academic buddies did a study indicating 45 seconds to be the optimal time for stimulating hypertrophy. In the case of 5-rep sets this is the actual time spent lifting after I unrack; for max attempts, the entire process of setting up, lifting, and reracking appears to clock in around 45 seconds. I find this sort of amusing.
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