2012-01-15 Dead 531

Warmup - Rolling, Supine Bridges, GHR, Diesel

Deadlift - 135, 185, 225, 275, 315 (for 3)
5x 345
3x 365
2x 385
Videos upcoming.
Technique was a lot better this week.

GHR - 5x10, bodyweight
Repeating next week, adding weight after that
I'll probably do these for 3 cycles, then switch to Kroc Rows and see how much I progress on deads

Rollout: 3x5
Was aggravating my hip flexors and shoulder, so I called it after 3 sets

2012-1-14 Press 531

Warmup - Rolling, Diesel with 5sec holds and 2.5lb DBs

Press: 45, 65, 85, 100
5x 115
3x 120
6x 125
Need to remember to bring the 1.25lb plates this time
Accumulated 20 total reps of chinning volume in this time; 6 3s and a 2 at the end. The system works!

Dips:
6, 5, 5, 4, 3 (4F)
Dammit
Wanted to beat last week on total reps as well as rep distribution
Next time I'll go for 5x5. I suspect that'll lead to me going for 5xN before I allow myself to go for N+1 on the first set in future (i.e. I'll do that if it's successful over the next few weeks, and I'm pretty sure it'll be successful).
Any advice on that is welcome.

Chins:
6x1
Was going to do 5x1, held the last one at the bottom for a bit and got an unpleasant sensation in my right lat and shoulder. Rested two minutes and did another one, partly to "lubricate" my shoulder and partly to see if I'd done any immediately obvious damage. Seemed fine.

Prone DB Retractions - 2x10, 20lb, 5 second hold
Prone Internal Rotation - 2x5, 5lb, 5 second hold + 2.5lb, 5 second hold

2012-01-13 Sled

Sled - 135lbs, 14 trips, 200ft, 45 seconds between
Was done after the 13th, collapsed for a minute or so, then went and did a 14th. This was a mistake and there is now a large patch of watery vomit in the bushes to the side of the road.

In future I'll cut myself off at "done."

2012-01-12 Squat 3s

Warmup - Usual

Box Squat: 45, 45, 95, 135, 185
3x 245, 280, 315
Probably could have gone for more on the 315, but I'm playing around with grip widths and such. Did those sets with my grip set just outside of the rings from the start of setup; this resulted in the bar nearly sliding off my back on the first 315 rep and my having to set up again.
My temptation to just switch to high bar grows. >.>

Box Squat:
5x10 - 135lbs
My shapeness has improved
Realized that the grip issue is probably due to my not using my usual trick of setting up with a wide grip and then bringing it in before I unrack the bar. Went to index fingers on the rings using this and seemed to reduce the nerve issues in my elbow.
Last few reps of each set were done with thoracic rounding and a really wide grip due to exhaustion, which is better than last week where almost every rep was done like that
Still working on driving up properly, though looking at some of the better Russian lifters has me suspecting that the more Rippetoe-ish squat might be ideal for raw work (not sure how to describe the difference between that and what I'm going for but w/e)

Didn't do ab work because I'm cutting myself off at an hour and the 5x10 left my abs feeling like I'd done some rollouts anyway

2012-01-12 Bench 3s

Warmup - Rolling, Diesel

CG Bench: 45, 45, 95, 95
3x 140, 160
5x180
Still can't lock that shoulder down.
Chins after every set. Mostly 2s, 1s towards the end, and a 3 in there that I should have done earlier.

Push-Ups:
10, 10, 5 (6F), 5, 4
And chins after every set. Between these and the bench chins I got a total of 20 reps in. The ones on these were mostly singles.

BS Inverted Rows:
6, 6, 5, 4, 4
Last rep of each set was probably only to 90 degrees of elbow flexion. Working on it.

Incline T Holds: 2.5lbs, 5 seconds, 5 reps per set, 2 sets
Prone Internal Rotation: 3-second holds; 5x5lbs, 10x2.5lbs
Need to start doing these with the 5s. Amazing how much weaker you can get in this time.

2012-01-09 Sled

Sled Drag - 13 trips, 135lbs, 200ft each, 40-45 seconds rest

Plus pulled the way to and from my apartment in one go instead of 2-3 the way I usually do

DEATH

Now time for liver and onions

2012-01-06 Press 3s

Warmup - Rolling, Dieselcrew Shoulder (3 second holds, 5lb DBs)
Getting some discomfort in my right shoulder when holding the Ts. May use 2.5s for a bit and just hold for longer.

Press: 45, 65, 85, 95, 105
120lbs - 6
And some chins after the last 3 sets.

Dips: 5, 5, 5, 4, 3 (4F)
And more chins.
Experimenting with different dip stations. I definitely prefer the one in the main room (the one in the annex has the handles spaced a little closer than I'd like) but there doesn't seem to be any difference in shoulder aggravation so I may stick with the annex one so I don't have to keep running back and forth.
Any thoughts on how grip width on dips affects the movement, e-friends and e-coaches?

Chins: 2 + a shitton of singles
Decided to do singles with a minute between instead of doubles with 2. Kept doing singles until I hit 25 reps. Then did 2 more right before I left because Rachel wanted to test her max reps on a 45lb Press (12, if you were wondering).

Shoulder Prehabby/Rehabby Stuff:
2 runs of
DB Cuban Rotations - 7.5lbs, 10 reps
Pull-Up Retractions - 10 holds of 3 seconds
Prone Incline T - 5 holds of 5 seconds (I think I did 10 holds the second time for the hell of it but w/e)