2014-04-07 Squat

Warmup

Squat -
45x5
85x5
125x5
165x5
205x5
245x5
285x3
330x4, 3 (4F), 3, 2, 2, 1
I haven't been sleeping too well (same problems as the last few days). I also suspect that the extra volume just isn't any use with my lower body movements - they were moving just fine before.

Coming in 3 times a day is also enough of a pain in the ass, and sufficiently boring, that I think I'll revise it down regardless. Triceps is now arms, chest and shoulders merged, reduced split on the leg days.

Bench: CG Bench, JM Press, EZ Curl
Squat: Kroc Row, Rear Lateral, Neutral HLR/Pallof
Press: RE Bench, Incline, Side Raise
Deadlift: Barbell Row, Rear Lateral, Suitcase Dead/Fallout

Upper body prehab runs with face pulls and push-ups; lower body prehab goes with x-walks and single-leg rdls. I may run this back up to 4 movements, but for now I'm sticking it at 3. SLDLs and maybe TBLs could wind up back in eventually, but that's pending lower body feeling.

Oh, and I'm also thinking about splitting the salads up by vegetable (pork gets spinach, maybe separate after that) and returning to an apple vinaigrette for the pork one.

2014-04-06 Chest

Warmup

Decline -
45x10
95x10
135x10
160x8
185x5
135x15
I'm not tall enough for this thing.

DB on Swiss -
30x10
40x10
50x13
30x22

Crossover -
20x18
17.5x12
15x14

2014-04-06 Biceps

Something of a feeler workout.

Warmup

EZ Curl -
30x10
40x10
50x8
60x8
65x6
70x5
75x4
80x2
40x20
Mislabeled in notebook; apparently the nice bar weighs 30lbs, not 25.
Next time I'll drop to 5 sets; 30, 50, 65, 75, 45.

Preacher Hammer Curl -
15x10
17.5x12
15x13
10x30

Incline Curl -
10x15, 12, 12
5x30

Then a bunch of roller, gemini, and ball work on my thoracic stuff.

2014-04-06 Bench Press

Warmup

Bench -
45x5
85x5x2
105x5
125x5
145x5
165x3
185x5, 5, 4, 1
135x10
I wasn't quite mentally here for these. I've also noticed that my caffeine doses don't seem to work very well anymore. At least one major technical flaw (pushing the bar away rather than myself through the bench), plus inadequate hip and heel drive.
I locked out most/all of the 135s; I'll try to avoid doing that again, since my triceps are a weak point here.

No pull-ups today; I'll put them back in on Wednesday (longer recover period for my shoulder, push pressing so violent shoulder extension regardless).

I've ordered a month's supply of taurine, citrulline, l-carnitine l-tartrate, and alpha-gpc; they're arriving tomorrow, and I'm interested to see how well that goes. That came to about $130 (with food expenses running about $350-$400 before off-meals). I've got an extra $1200 from my tax return, and while a fair bit of that's going to discretionary expenses (new shoes and clothes, sunglasses, car stereo header, belt(s)), I should have enough on the side to fund supplementation until the meet, and possibly through the end of the summer. I may also need to order more caffeine, though I'm hesitant about that after a brief episode yesterday.

Incidentally, if anyone actually human reads this, know how to identify your major friends and don't take them for granted. You never know when they'll proactively and unexpectedly come through for you without even knowing that you need them.

2014-04-04 Deadlift and some accessories

Warmup (7.5s)

Deadlift -
135x5
165x5
195x5
225x5
255x5
290x5
325x3
360x5x3
250x15 (strapped)
Solid reps. I wasn't sure I'd get them after the first set, but then set 2 went up the same way and I decided I was probably ok. I don't know if using a red bull in place of caffeine pills as my preworkout helped.
The Broz lifting tape worked out really well; I like it a lot and will keep using it.
I need to re-work my strapping method; getting fed up of the straps slipping during high-rep sets. That should have been at least 20, possibly over 25.

Barbell Row -
45x10
95x10
135x9
155x11
165x10
105x25
Went with my bench grip; I think it actually did help me focus more on my upper back.

Rear Lateral -
15x20
20x18
25x15
15x26
Lots of cheating and rest-pausing, but hey, volume.

2014-04-02 Squat

Warmup

Squat -
45x5
85x5
125x5
165x5
205x5
245x5
285x3
325x5, 5, 4 (5F), 1
225x15
Misracked the second 325 and got lightheaded getting it back up. Held the third set for way too long going into the last rep and then low-bar Anderson squatted it back up as 225.
I'm pretty sure I had 20-25 (at least) in me for 225. I guess we'll find out next time.

I injured my shoulder on Monday, so no pull-ups today. I'll still do the quad workout later though.

Possible Further Split

I'm considering nixing cardio and splitting things up even further to focus more on the individual muscles (primarily because I don't feel like I'm adequately addressing a lot of things right now).

This would look something like:

Bench (5x3 Bench, drop set, Pull-Up)
Biceps (EZ Curl, Hammer Preacher Curl, Decline Curl)
Chest (Decline, DB Swiss, Crossover) <- potentially RE Bench over Decline, pending shoulder

Squat (5x3 Squat, drop set, Pull-Up)
Upper Back/Abs ("Kroc" Row, Rear Lateral, Neutral HLR ss Pallof Press)
Quads/Abductors (Trap Bar Lift, Pistol, Banded Abduction)

Press (5x3 Press, drop set, Pull-Up)
Triceps (CG Bench, JM Press, Decline NG Extension)
Shoulders (Incline, Landmine Press, Side Raise)

Deadlift (5x3 Deadlift, drop set, Pull-Up)
Upper Back/Abs (Barbell Row, Rear Lateral, Band Fallout ss Pallof Press)
Lower Back/Hamstrings (SLDL, 45-Degree Back Raise, Uni RDL)

Subject to various changes.

That being said, I'm not going to just leap into this - I'll think it over a bit and at least allow a week or so on the current iteration so my body can adapt to the already-higher volume.

This also lends itself to experimenting with ephedrine. Alternatively, I can rearrange things a bit on Mondays and Fridays and do the conditioning in the evenings (cluster the above earlier in the day). That sounds like a recipe for complete burnout, though. Honestly, this whole plan seems like a recipe for burnout; I doubt I'll actually do it, but spitballing can be amusing.