2011-10-31 Volume

Warmup - As usual. 3 sets of overhead squats, may start advancing the weight slightly (45-55-65 or something).

Squat: 45, 95, 135, 185, 225, 275, 1x315
345lbs - 5x3
Went down to triples this week. Figured I might as well just try to build up momentum, especially since I haven't eaten any carbs so far today. Getting up at 6 means I'll have time to make some onions before class in future, though.
Not too hard. Sensation in my quads also wasn't really there, though I'm guessing that's more a result of the rep range than anything in my diet.
I think my stance may be slightly crooked.

Floorcrusher:
80lbs - 3x5
Actual 80lbs, done with the lighter EZ-Bar.

DB Row:
3x8ea - 70lbs
Moving GHR to Tuesday.
I'm probably going to wave the weights up and down to help my right side catch up. The activation and strength differences were pretty significant.
So yeah, increasing by 5lbs each week until it seems like my right side is flagging seriously and then resetting to 70, I guess. Maybe 65 if it bottoms out too quickly.
Fuck my right side.

No ab work because I forgot the wheel

DB Retraction - 3x10, 15lbs
DB Protraction - 3x10, 15lbs
Posterior Capsule Stretch - 3x10, 3sec
Prone Internal Rotation - 3x10, barehand

ROM's still improving.

2011-10-28 Intensity

Warmup (including overhead squats)

Squat: 45, 95, 135, 185, 225, 275, 315
355lbs - 1
395lbs - 2, 1, 1
Got in a good mental state for 395, roared, started to set up, and one of the four guys in front of me jumped up and started doing pull-ups.
...without going into the complete details of how much I wonder about the survival instincts of a 130lb guy who willingly gets in front of a 200lb guy setting up under a 400lb barbell having made the kind of noise one would normally attribute to an enraged bear, and glossing over the part where I basically just cussed him out until he dropped down and got out of the way*, my mental state was mildly fucked up and while I could probably have taken it for at least 3 in one set, I only did 2.
Went for a single about 10 minutes later, which was REALLY easy and probably should have been another double, if not a triple. Seriously, it was fucking perfect.
Went for another one about 10 minutes after that, which was terrible and ugly and shit.

*Not exactly a glowing reflection on the maturity of powerlifters.

Floorcrusher:
82.5lbs - 3x5
The Oly-looking bar weighs 25lbs, the others weight about 20. Wish I could use the Oly one every time, but oh well.

Deadlift: 135, 185, 225, 275, 315, 365
435lbs - 2
Wasn't mentally there for this, probably due to my having been in the gym for about 3 hours by the time I went for it.
440 for 1 next time. With ammonia, and less talking.

Incline DB Retraction - 3x10, 10lbs
Prone "Y" - 3x10 (did the latter 2 with thumbs pointed down, which made it a LOT harder)
Prone Internal Rotation - 1x10 w/ 2.5lbs, 2x10 with bare hands. My range of motion has improved a lot - I've got 30-45 degrees now.

Program

Just read this:
http://articles.elitefts.com/articles/training-articles/5-tips-for-the-raw-squat/

Considering modifications...

First one is a dramatic increase in ab work (Rollouts Monday and Friday, Farmer Holds on Tuesday)
Another thing I've been considering is doing GHR between my Volume Squats and Volume Bench/Press, since my quads feel like hell after I squat and there's no way in fuck I can do either movement properly until the cessation of that sensation. This MAY be the result of not eating enough carbs - I may try carbing up this Sunday and seeing how Monday feels.

That said, I'm also considering switching Rows and GHR (Rows on Monday and GHR Tuesday to give my lats some more recovery time). Iono. Depends partly on whether or not my Texas Power Bar has shipped by tomorrow; if it hasn't I may just cancel the order and keep going in on Tuesdays.

Also, find the easter egg.

2011-10-26 Recovery

Warmup (sans bridges and GHR)

Overhead Squat:
3x3 - 45lbs
This actually seems to do good things for mobilizing the nerve that's causing my problems. Will continue doing these as a warmup.

Front Squat: 45, 95, 135, 185
3x3 - 232.5lbs
Depth was a bit dodgy on some of these but still way below parallel.
Big hamstrings make depth a little problematic when squatting with a close stance.

Pull-Up Retractions: 3x10
Prone Internal Rotation: 3x10, 3second holds, 2.5lbs in hand

2011-10-24 Volume

Warmup

Squat: 45, 95, 135, 185, 225, 275, 2x315 (singles)
345lbs - 5x4
Set 3 I managed to get two good reps with a packed neck
The others were all either terrible reps or non-neutral neck
Guh

Floorcrusher -
3x5 - "85lbs"
The oly-looking bar definitely weighs more than the others. I'll use the smaller ones in future.
First 2 were with the heavy one.

GHR:
15lbs - 8, 8, 7
Not sure if I should repeat this
The last couple of reps on the 3rd set were pretty gnarly

2011-10-21 Intensity

Warmup

Squat: 45, 95, 135, 185, 225, 275, 315
355lbs - 1
390lbs - 3 (4F)
These were done with extremely poor form. I need to eat more.
At least I'm getting the hang of the head back cue.

Floorcrusher:
82.5lbs - 3x5

Deadlift: 150, 185, 225, 275, 315, 375
425lbs - 1
No chalk
The 375 set may have done something very mild to my right shoulder; 425 felt ok, though I couldn't lock that one out due to the grip issues resulting from a lack of chalk. Otherwise fine; resuming deads.

Pull-Up Retraction - 3x10
Overhead Shrug - 45lbs, 3x10
Push-Up Plus - 3x10
Posterior Capsule Stretch - 3x10 (right only)
Prone Internal Rotation - 2.5lbs, 3x10 (right only)

2011-10-19 Recovery

Warmup - Usual

Front Squat: 45, 95, 135, 185
230lbs - 3x3
I'm actually somewhat tempted to take this down to an easier level, though I say this despite hitting the 3rd set really easily just by holding my breath and maintaining a neutral neck.

DB Cuban Rotation - 12.5lbs, 3x10
Band ER - Mini band, 3x10
Band PA - Mini band, 3x10
Band BTN "Press" - Mini band, 3x10
Prone Internal Rotation - 2.5lbs, 3x10 (3 second hold)