Press - 45, 65, 90, 105
120lbs - 8
Might have had another in me. Oh well.
14 chins total
Dip: 5x5
6 more chins
Losing back position on the later reps of the later sets. I don't think this is doing my shoulder any favors, lol
Chins: 1x5
25, w00t.
DB Retraction - 30lb, 2x10, 5 second holds
DB IR - 3lb, 2x5, 5 second holds, then open palm for 1x5
Working on PT details so I can get my subscap massaged by a professional. Until then, I have a document explaining basic stuff about it so I can massage it myself/get my girlfriend to do it for me
Sunday, January 29, 2012
Thursday, January 26, 2012
2012-01-26 Deload Week
Press Day
Warmup - Upper body and rolling
Press: 45, 55, 65, 80
Total of 14 chins
Dips: 5, 5, 5, 5, 4
Total of 6 chins.
Chins: 5x1
Prone Internal Rotation - 2x10, 2.5lbs, 5sec
DB Retraction - 2x10, 30lbs, 3sec
---
DL Day:
Warmup - Usual
Deadlift: 135, 160, 200, 245
Tried TnG. Not sure if I like it/will continue to use. I miss round plates though.
GHR: 5x10
Realized I hadn't been putting my hands behind my head. Oh dear.
Repeating.
Rollout: 10, 10, 8
---
Bench Day:
Not even going to keep recording the warmup
Bench: 45, 45, 65, 80, 100, 120
Total of 19 chins (4, and then 5x3)
Pushups: 10, 10, 10, 6, 6
Total of 5 chins. Guess at the distribution.
BS Inverted Rows: 6, 5, 5, 5, 4
Executive decision: Switching to regular inverted rows for a bit. Once I can 5x10 there, BSIRs with feet lower for better leverage. THEN 5x10 of these.
---
Squat Day:
Squat: 45, 95, 135, 155, 195, 230
Switched back to low bar but with some technical changes. The box squats actually seemed to have helped there. A lot.
Only real annoying issue is that my shoes don't get particularly good traction with the gym floor, so trying to maintain good foot position and cuing just results in them gradually sliding out to the old position. Getting new chucks may help this, but I'd prefer a METAL Squat Shoe. >.>
Squat: 135lbs, 5x10
Same as above. 3rd and 4th sets were high-bar and dramatically easier. I also have a habit of just moving out to a really wide grip towards the end of the LB sets so I can treat them more like HB and just go up and down. Urgh.
Unfortunately HB doesn't seem to do a whole lot for my abs - if it did, I'd just do 5x10 high-bar squats and then 5x10 glute-hams or something for accessories. I guess I could do Front Squat/GHR or something. Or just build up conditioning and go with the Squat/KBSwing thing that Emevas does, which sounds pretty appealing.
Rollouts: 3x10
Got a mild complaint from my shoulder towards the end of these, called it a day after that. At least on these.
Pullup Retractions: 3x10, 3 second hold
Left side feels like two muscles are working on this, right side feels like it's only one. ggh
Warmup - Upper body and rolling
Press: 45, 55, 65, 80
Total of 14 chins
Dips: 5, 5, 5, 5, 4
Total of 6 chins.
Chins: 5x1
Prone Internal Rotation - 2x10, 2.5lbs, 5sec
DB Retraction - 2x10, 30lbs, 3sec
---
DL Day:
Warmup - Usual
Deadlift: 135, 160, 200, 245
Tried TnG. Not sure if I like it/will continue to use. I miss round plates though.
GHR: 5x10
Realized I hadn't been putting my hands behind my head. Oh dear.
Repeating.
Rollout: 10, 10, 8
---
Bench Day:
Not even going to keep recording the warmup
Bench: 45, 45, 65, 80, 100, 120
Total of 19 chins (4, and then 5x3)
Pushups: 10, 10, 10, 6, 6
Total of 5 chins. Guess at the distribution.
BS Inverted Rows: 6, 5, 5, 5, 4
Executive decision: Switching to regular inverted rows for a bit. Once I can 5x10 there, BSIRs with feet lower for better leverage. THEN 5x10 of these.
---
Squat Day:
Squat: 45, 95, 135, 155, 195, 230
Switched back to low bar but with some technical changes. The box squats actually seemed to have helped there. A lot.
Only real annoying issue is that my shoes don't get particularly good traction with the gym floor, so trying to maintain good foot position and cuing just results in them gradually sliding out to the old position. Getting new chucks may help this, but I'd prefer a METAL Squat Shoe. >.>
Squat: 135lbs, 5x10
Same as above. 3rd and 4th sets were high-bar and dramatically easier. I also have a habit of just moving out to a really wide grip towards the end of the LB sets so I can treat them more like HB and just go up and down. Urgh.
Unfortunately HB doesn't seem to do a whole lot for my abs - if it did, I'd just do 5x10 high-bar squats and then 5x10 glute-hams or something for accessories. I guess I could do Front Squat/GHR or something. Or just build up conditioning and go with the Squat/KBSwing thing that Emevas does, which sounds pretty appealing.
Rollouts: 3x10
Got a mild complaint from my shoulder towards the end of these, called it a day after that. At least on these.
Pullup Retractions: 3x10, 3 second hold
Left side feels like two muscles are working on this, right side feels like it's only one. ggh
Thursday, January 19, 2012
2012-01-19 Squat 531
Warmup - Rolling, Bridges, GHR, Upper Back
Box Squat: 45, 45, 95, 135, 185, 225
5x 295
3x 315
4x 330
Should have gone for more. Pretty sure I had at least the fifth in me.
Switching back to free squats for the next cycle. Operating with an assume 385 1RM.
Box Squat: 45, 45, 95, 135, 185, 225
5x 295
3x 315
4x 330
Should have gone for more. Pretty sure I had at least the fifth in me.
Switching back to free squats for the next cycle. Operating with an assume 385 1RM.
2012-01-19 Bench 531
Warmup - Rolling, Diesel
Bench: 45, 45, 95, 95, 135
5x 170
3x 180
3x 190
Got some sets of chins in. Was feeling more tired than usual, probably due to various school-related stresses, so this first part was less successful than I was hoping. Chins were mostly 3s with a 4 and a 1 thrown in - I think I tied the total reps from Press day by the time I finished benching, though that puts me somewhat behind in total because I do more sets to warm up on bench.
Pushups:
10, 10, 7, 5, 5
Getting better
BSIR:
7, 5, 5, 5, 6
Held the top of the last rep on each set
Bench: 45, 45, 95, 95, 135
5x 170
3x 180
3x 190
Got some sets of chins in. Was feeling more tired than usual, probably due to various school-related stresses, so this first part was less successful than I was hoping. Chins were mostly 3s with a 4 and a 1 thrown in - I think I tied the total reps from Press day by the time I finished benching, though that puts me somewhat behind in total because I do more sets to warm up on bench.
Pushups:
10, 10, 7, 5, 5
Getting better
BSIR:
7, 5, 5, 5, 6
Held the top of the last rep on each set
Sunday, January 15, 2012
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
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
Saturday, January 14, 2012
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
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
Friday, January 13, 2012
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."
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."
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