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.