Going to alternate accessory movements to save time.
Press -> Dip/Chin with 1 minute between switches
Dead -> something/45-Deg, 1 minute (something will probably be a shrug or...iono...)
Bench -> BS Pushup/BS Inverted Row, 1 minute
Squat -> Front Squat/GHR, 1 minute
Doing inverted rows to save time on setup and help to promote shoulder health; not sure if I'll try weighting them.
Wednesday, December 21, 2011
2011-12-21 Dead 5s
Warmup
Deadlift: 135, 185, 225
5x 265, 305, 345
Would have gone for more at 345 but was having some low back issues. It was unilateral so I assume it's a QL issue, and I'm not sure if it's from not arching my back enough or arching too hard - I'm guessing the former but I don't know.
GHR: 3x10, 10lbs
Need to build up my conditioning so I can do these with shorter rests.
45-Deg Back Raise: 3x10, 55lbs
Oh dear christ do I need to build up my conditioning
Rollout: 1x5
Couldn't get full ROM and my shoulders don't appear to have gotten used to the position yet, so I called it a day after one set.
Deadlift: 135, 185, 225
5x 265, 305, 345
Would have gone for more at 345 but was having some low back issues. It was unilateral so I assume it's a QL issue, and I'm not sure if it's from not arching my back enough or arching too hard - I'm guessing the former but I don't know.
GHR: 3x10, 10lbs
Need to build up my conditioning so I can do these with shorter rests.
45-Deg Back Raise: 3x10, 55lbs
Oh dear christ do I need to build up my conditioning
Rollout: 1x5
Couldn't get full ROM and my shoulders don't appear to have gotten used to the position yet, so I called it a day after one set.
Tuesday, December 20, 2011
2011-12-20 Press 5s
Start of 5/3/1. Using starting "1" RMs of 135 Press, 225 Bench, 350 Squat, 405 Dead
5-Press Day:
Regular warmup
Press: 45, 45, 65
5x 85, 105
8x 115
Sick and no creatine. And not eating enough. Seriously thought I'd have this for like twice that, but w/e.
Did a couple of chins after the 85 set. Will do more in future. Need to restructure my training log or something. Argh.
Dips:
BW - 5, 5, 4 (5F)
I think I just found the thing I need to do to make my bench go up. Score.
Chins:
Like 2
Then 3x5 of assisted pull-ups at -70lbs
Rollouts:
4x5
In and out in about an hour, pretty nice.
Will work on the chins etc.
5-Press Day:
Regular warmup
Press: 45, 45, 65
5x 85, 105
8x 115
Sick and no creatine. And not eating enough. Seriously thought I'd have this for like twice that, but w/e.
Did a couple of chins after the 85 set. Will do more in future. Need to restructure my training log or something. Argh.
Dips:
BW - 5, 5, 4 (5F)
I think I just found the thing I need to do to make my bench go up. Score.
Chins:
Like 2
Then 3x5 of assisted pull-ups at -70lbs
Rollouts:
4x5
In and out in about an hour, pretty nice.
Will work on the chins etc.
Saturday, November 26, 2011
2011-11-26 Intensity and Switch
Intensity Day:
Warmup - as usual
Squat: 45, 95, 135, 185, 185, 225, 275, 315
365lbs - 1
405lbs - 2 (3F)
It is what it is.
---
5/3/1 starts next week. Not sure what day layout I'll use, but the plan is currently:
Press, Dips, Chins, Rollouts, Prehab
Dead, Kroc Row, 45d Hyper, Farmer Holds, Prehab
Bench, Blast Strap Pushup, DB Row, Pallof Press (gay resisted rotation ab exercise), Prehab
Squat, Front Squat, GHR, Rollouts, Prehab
Probably do Bench Squat Press Dead, put the Farmer Holds on Bench Day, and do rollouts on Dead day. Two days of conditioning per week, probably the day after Squat and the day after Dead. I'll start with sled drags and get more creative as I figure shit out.
Based on the video I'm inclined to think I should do GMs in place of Front Squats, too. Might do Box Squats in place of Free Squats for a bit so I can get the hang of sitting back with a neutral neck.
Warmup - as usual
Squat: 45, 95, 135, 185, 185, 225, 275, 315
365lbs - 1
405lbs - 2 (3F)
It is what it is.
---
5/3/1 starts next week. Not sure what day layout I'll use, but the plan is currently:
Press, Dips, Chins, Rollouts, Prehab
Dead, Kroc Row, 45d Hyper, Farmer Holds, Prehab
Bench, Blast Strap Pushup, DB Row, Pallof Press (gay resisted rotation ab exercise), Prehab
Squat, Front Squat, GHR, Rollouts, Prehab
Probably do Bench Squat Press Dead, put the Farmer Holds on Bench Day, and do rollouts on Dead day. Two days of conditioning per week, probably the day after Squat and the day after Dead. I'll start with sled drags and get more creative as I figure shit out.
Based on the video I'm inclined to think I should do GMs in place of Front Squats, too. Might do Box Squats in place of Free Squats for a bit so I can get the hang of sitting back with a neutral neck.
Backlog
Volume Day:
Squat - 8x2 at 345, easy but very Rippetoe-esque form due to a combination of really forcing the neck packing and being stuck wearing glasses.
DB Row 3x8ea, 70lbs
Rollouts 3x6
Dieselcrew Shoulder Rehab stuff, not noting here because it's in my log
---
Recovery Day: Skipped DL day to do Chem. E. homework
Squat - 2x3 at 225, focusing on form
Assisted Pullup - 3x8 at 75, 80, 80; it is embarrassing how bad I (still) am at these
Squat - ~10x2-3 at 135, focusing on form. Getting better at avoiding the Rippetoe issue despite looking down. Had an unfortunate run-in with a Korean guy who takes his religion too seriously and wouldn't stop talking about it, which was...distracting.
IIRC I skipped most of the rehab and just did the pull-up retractions. I'm trying to find stuff that hurts and do that, mostly out of laziness.
---
Skipped lifting today because I woke up late and didn't eat enough. Going for 405x3 tomorrow, and taking a cue from a recent T-Nation article by not allowing myself to get worked up about it. There's time to get excited when I'm in the gym.
Switching to 5/3/1 on Monday. Will post the details of what I'm doing before I re-suspend myself.
Squat - 8x2 at 345, easy but very Rippetoe-esque form due to a combination of really forcing the neck packing and being stuck wearing glasses.
DB Row 3x8ea, 70lbs
Rollouts 3x6
Dieselcrew Shoulder Rehab stuff, not noting here because it's in my log
---
Recovery Day: Skipped DL day to do Chem. E. homework
Squat - 2x3 at 225, focusing on form
Assisted Pullup - 3x8 at 75, 80, 80; it is embarrassing how bad I (still) am at these
Squat - ~10x2-3 at 135, focusing on form. Getting better at avoiding the Rippetoe issue despite looking down. Had an unfortunate run-in with a Korean guy who takes his religion too seriously and wouldn't stop talking about it, which was...distracting.
IIRC I skipped most of the rehab and just did the pull-up retractions. I'm trying to find stuff that hurts and do that, mostly out of laziness.
---
Skipped lifting today because I woke up late and didn't eat enough. Going for 405x3 tomorrow, and taking a cue from a recent T-Nation article by not allowing myself to get worked up about it. There's time to get excited when I'm in the gym.
Switching to 5/3/1 on Monday. Will post the details of what I'm doing before I re-suspend myself.
Friday, November 18, 2011
Brief Hiatus
Took the week off to focus on exams. Changing priorities in general - starting 5/3/1 either next week or the week after, depending on how much work I get done over the weekend. I'd like to do a last week of TM so I can shoot for a 405x3 squat, but I've realized over the last 2-3 weeks that powerlifting's going to have to stay on the backburner for a while if I want to get the grades and recommendations I want to get. I'll still be competing, though.
Friday, November 11, 2011
2011-11-11 Intensity and Equipment
Warmup (including 45 and 65lb overhead squats)
Squat: 65, 95, 135, 185, 225, 275, 315, 360 (for 1)
400lbs - 2 (3F), 1
I've got all sorts of excuses for this one. My favorites:
I've been eating pretty terribly for the last few days and had almost nothing to eat today prior to this
All of the new ab work has totally fucked up my core and I had really terrible force transfer to the bar
I'm also still not there mentally and want to know wtf happened after the last time I was able to really transform.
Floorcrusher:
3x5 - 85lbs
Easy enough.
Deadlift: 135, 185, 225, 275, 315, 365, 405 (for 1)
440lbs - 0
No idea what happened here.
315 was fucking effortless, at least.
Rollouts:
3x3
Didn't want to risk tearing something
Incline DB Retraction - 3x10, 15lbs
Prone Y - 3x10, weightless, thumb down
Prone Internal Rotation - 3x10. 2.5lbs on the first set, open palm on the other two.
And uh...so, yesterday...
A Texas Power Bar arrived on my doorstep while I was at work
...which is odd, since I cancelled my order two weeks ago and got my $332.95 refund a couple of days after that
Squat: 65, 95, 135, 185, 225, 275, 315, 360 (for 1)
400lbs - 2 (3F), 1
I've got all sorts of excuses for this one. My favorites:
I've been eating pretty terribly for the last few days and had almost nothing to eat today prior to this
All of the new ab work has totally fucked up my core and I had really terrible force transfer to the bar
I'm also still not there mentally and want to know wtf happened after the last time I was able to really transform.
Floorcrusher:
3x5 - 85lbs
Easy enough.
Deadlift: 135, 185, 225, 275, 315, 365, 405 (for 1)
440lbs - 0
No idea what happened here.
315 was fucking effortless, at least.
Rollouts:
3x3
Didn't want to risk tearing something
Incline DB Retraction - 3x10, 15lbs
Prone Y - 3x10, weightless, thumb down
Prone Internal Rotation - 3x10. 2.5lbs on the first set, open palm on the other two.
And uh...so, yesterday...
A Texas Power Bar arrived on my doorstep while I was at work
...which is odd, since I cancelled my order two weeks ago and got my $332.95 refund a couple of days after that
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