Insomnia issues, so things got pushed around a bit.
Shoulder warmup
Floor Press -
45x5x3
95x5x2
135x5
155x3
175x3
185x1
195x1
205x1
215x0
210x0
Should have gone for 210 before 215; might have been able to get that one.
Still trying to figure out what the exact muscular weakness is here, though I doubt doing some more tricep work will hurt.
DB Bench -
60x6x5
65s next week. Be nice when I hit the 75s again (record from last time I ran this approach for bench).
Pulldowns -
90x 9, 7, 5, 5, 6
95 next time. This is going fairly well (possibly because I'm doing fewer chins at home).
Rear Delt Fly -
15x10x2
12x10x3
22.5s for 2 runs of the Wednesday prehab/curl circuit.
Friday, May 31, 2013
5/27/2013 - Deadlift
Blood pressure issues. I need to eat more (and presumably do some conditioning to compensate).
Shoulder warmup
Mat Pulls (3plate, 1mat - 6.25in minus shoes)
135x10
185x10
225x8
275x3 DOH + 2 mixed
315x4
365x6+2 strapped
Should have paused after the 5th - might have been able to eke out another 1-2 and maintained a better back.
Row -
135x 8, 8, 8, 6, 6
Need to focus on lat activation to maintain proper shoulder position.
And then I stood up and my blood pressure crashed so no GHRs or ab work.
Shoulder warmup
Mat Pulls (3plate, 1mat - 6.25in minus shoes)
135x10
185x10
225x8
275x3 DOH + 2 mixed
315x4
365x6+2 strapped
Should have paused after the 5th - might have been able to eke out another 1-2 and maintained a better back.
Row -
135x 8, 8, 8, 6, 6
Need to focus on lat activation to maintain proper shoulder position.
And then I stood up and my blood pressure crashed so no GHRs or ab work.
Saturday, May 25, 2013
5/25/2013 - Submax Bench
Warmup - Too sore to roll, so I lacrosse balled my left shoulder into submission and then did the shoulder warmup as usual
Bench -
45x5x3
95x5x2
135x3
145x4x5
Fairly solid. Focused on explosiveness, leg drive, and pushing myself into the pad (#1 and #3 there were actually somewhat merged - I thought of it as trying to shove myself through the bench).
Still having a hard time locking my shoulders down properly, though.
Press -
45x5x3
75x5x2
105x5x5
Had a very hard time locking out the last rep - my tricep strength really is problematic, it seems.
Also having a difficult time recruiting my left lat during the negative. I can get it when I really focus on it, but then my torso twists - definitely need to work on activation.
Blast Strap Push-Up -
8, 5, 4, 3, 3
Longer rests on the last couple (not entirely intentional but whatever).
Not sure when I'll start adding weight. Maybe when it totals to 50 reps?
Pulldowns -
85x 7, 6, 6, 6, 6
Some of these may have been more, actually - I was focusing very hard on my left lat and less on counting. Very happy, though, and hitting 90 on Wednesday. I suspect this happened because I'm doing fewer pullups at home.
Prone T - 12x5s
Plate Halo - 12x25
The halos aggravated my left triceps tendon so I called it a day.
Bench -
45x5x3
95x5x2
135x3
145x4x5
Fairly solid. Focused on explosiveness, leg drive, and pushing myself into the pad (#1 and #3 there were actually somewhat merged - I thought of it as trying to shove myself through the bench).
Still having a hard time locking my shoulders down properly, though.
Press -
45x5x3
75x5x2
105x5x5
Had a very hard time locking out the last rep - my tricep strength really is problematic, it seems.
Also having a difficult time recruiting my left lat during the negative. I can get it when I really focus on it, but then my torso twists - definitely need to work on activation.
Blast Strap Push-Up -
8, 5, 4, 3, 3
Longer rests on the last couple (not entirely intentional but whatever).
Not sure when I'll start adding weight. Maybe when it totals to 50 reps?
Pulldowns -
85x 7, 6, 6, 6, 6
Some of these may have been more, actually - I was focusing very hard on my left lat and less on counting. Very happy, though, and hitting 90 on Wednesday. I suspect this happened because I'm doing fewer pullups at home.
Prone T - 12x5s
Plate Halo - 12x25
The halos aggravated my left triceps tendon so I called it a day.
5/23/2013 - Squat
Squat day. My legs are killing me, as usual.
Also I spent 3 hours in the ER for a possible concussion.
Warmup - Shoulders only
Squat -
45x5x3
95x5x2 (rep x set)
135x5
185x5
225x3
275x1x3
295x1x2
305x1x5
285x2x5
Switched up my labeling system at long last. This one honestly does make more sense.
Trying the Bulgarian trick of hitting a technical max and then dropping 20lbs to hit doubles. The last 305 was flawless (besides the grind at my sticking point) so I went down. Most of the 285 reps were good, though the last one definitely wasn't (frustrating since I yelled for it, hoping to use the boost to get it right).
Deadlift -
135x3
185x3
225x3
275x1x2
295x1x6
Getting somewhat better at these.
Rows -
135x5
135x6x4
Deadlift stance and grip (and setup in general - I basically do these as knee pulls). Working on thoracic flexion at the bottom and extension at the top to help specialize the movement.
Then I cleaned the bar into the rack, got lightheaded as usual, fainted as not usual, fell over, banged my head, and went to the ER.
Also I spent 3 hours in the ER for a possible concussion.
Warmup - Shoulders only
Squat -
45x5x3
95x5x2 (rep x set)
135x5
185x5
225x3
275x1x3
295x1x2
305x1x5
285x2x5
Switched up my labeling system at long last. This one honestly does make more sense.
Trying the Bulgarian trick of hitting a technical max and then dropping 20lbs to hit doubles. The last 305 was flawless (besides the grind at my sticking point) so I went down. Most of the 285 reps were good, though the last one definitely wasn't (frustrating since I yelled for it, hoping to use the boost to get it right).
Deadlift -
135x3
185x3
225x3
275x1x2
295x1x6
Getting somewhat better at these.
Rows -
135x5
135x6x4
Deadlift stance and grip (and setup in general - I basically do these as knee pulls). Working on thoracic flexion at the bottom and extension at the top to help specialize the movement.
Then I cleaned the bar into the rack, got lightheaded as usual, fainted as not usual, fell over, banged my head, and went to the ER.
Wednesday, May 22, 2013
5/22/2013 - ME Bench
Warmup - Dieselcrew
Floor Press -
45lbs - 3x5
95lbs - 2x5
135lbs - 1x5
155lbs - 1x3
175lbs - 1x3
185lbs - 1x3
195lbs - 1x3
The last rep with 195 was a really, really slow lockout. This may have been for technical reasons (not sure; might want to get video and check it) but I suspect it has something to do with proportionally weak triceps. This happened with 215 at the meet (exactly the same way - got it to near-lockout inside of 2-3 seconds and then kept trying to hit the last inch or so for another 5-10). I just realized that this might be the place for Wendler's elbow rotation trick (basically rotate your elbow to lock out and thereby avoid the last half-inch or so) - I should focus on this. We'll see, though I suspect it's a good thing I'm putting in CG bench as my alternate for DB Bench in future.
Still working on keeping the right shoulder locked in. I think that scapula still needs a lot of work to get locked down.
Goal for next week is 215.
DB Bench:
60s - 5, 6, 4, 4, 4
Same lockout issue. I lost a lot here just from the ME sets, but still.
Repeating next week, obviously.
Pulldowns -
5x 75, 80, 85, 80, 80
I'm a lot better at pull-ups now, but getting the activation properly on these is still frustrating...sort of. Probably trying 85 again.
Delt Flyes -
10x 10s
4x12x 12s
Did the 4x12 with less focus on the scapula and more on keeping things moving continuously. Might want to up the reps just so I can hit the 45 seconds thing Tate used to do.
DB Protraction - 20x 12, 12, 15
DB Retraction - 20x 12, 12, 15
Alternating Curl - 20x 20, 20, 20 (double rest pause on the third set, last rep had a very long forced negative)
Might add face pulls in on this one as well.
Floor Press -
45lbs - 3x5
95lbs - 2x5
135lbs - 1x5
155lbs - 1x3
175lbs - 1x3
185lbs - 1x3
195lbs - 1x3
The last rep with 195 was a really, really slow lockout. This may have been for technical reasons (not sure; might want to get video and check it) but I suspect it has something to do with proportionally weak triceps. This happened with 215 at the meet (exactly the same way - got it to near-lockout inside of 2-3 seconds and then kept trying to hit the last inch or so for another 5-10). I just realized that this might be the place for Wendler's elbow rotation trick (basically rotate your elbow to lock out and thereby avoid the last half-inch or so) - I should focus on this. We'll see, though I suspect it's a good thing I'm putting in CG bench as my alternate for DB Bench in future.
Still working on keeping the right shoulder locked in. I think that scapula still needs a lot of work to get locked down.
Goal for next week is 215.
DB Bench:
60s - 5, 6, 4, 4, 4
Same lockout issue. I lost a lot here just from the ME sets, but still.
Repeating next week, obviously.
Pulldowns -
5x 75, 80, 85, 80, 80
I'm a lot better at pull-ups now, but getting the activation properly on these is still frustrating...sort of. Probably trying 85 again.
Delt Flyes -
10x 10s
4x12x 12s
Did the 4x12 with less focus on the scapula and more on keeping things moving continuously. Might want to up the reps just so I can hit the 45 seconds thing Tate used to do.
DB Protraction - 20x 12, 12, 15
DB Retraction - 20x 12, 12, 15
Alternating Curl - 20x 20, 20, 20 (double rest pause on the third set, last rep had a very long forced negative)
Might add face pulls in on this one as well.
Tuesday, May 21, 2013
5/20/2013 - Deadlift
Not dead, just deadlifting.
I'm (mildly) considering putting squats very heavily on the backburner for six months or so and doing backyard as a push-pull (...or probably full power with minimal squatting emphasis, particularly since I should be able to water cut to 148 by then). I probably won't stop squatting completely, but I may at least drop squatting heavy for a while.
No general warmup
Plate Pulls (4x25) -
135 x10
185 x10
225x 5
275x 2 (+3 mixed)
315 x 4 mixed
365 x 6+4 (straps)
315x1 to get it back in the rack
Very happy with this, though my back position was quite suspect on the last few reps of the rest-pause set. I guess we'll get more data tomorrow based on soreness.
Squat -
45 x5
95 x5
135 x5
185 x5
225 x1 (x5)
Variably satisfied. Treating these as introductory technique practice before I go and actually squat heavy on Thursday.
I'm (mildly) considering putting squats very heavily on the backburner for six months or so and doing backyard as a push-pull (...or probably full power with minimal squatting emphasis, particularly since I should be able to water cut to 148 by then). I probably won't stop squatting completely, but I may at least drop squatting heavy for a while.
No general warmup
Plate Pulls (4x25) -
135 x10
185 x10
225x 5
275x 2 (+3 mixed)
315 x 4 mixed
365 x 6+4 (straps)
315x1 to get it back in the rack
Very happy with this, though my back position was quite suspect on the last few reps of the rest-pause set. I guess we'll get more data tomorrow based on soreness.
Squat -
45 x5
95 x5
135 x5
185 x5
225 x1 (x5)
Variably satisfied. Treating these as introductory technique practice before I go and actually squat heavy on Thursday.
Friday, April 26, 2013
4/26/2013 - Squat Day
First day of the new program.
Warmup
Squat -
5x 45 (x3), 95 (x2), 135, 185, 225, 275
1x 315 (x5)
The 185 and 225 were harder than they should have been; 275 had a fair bit of form deviation and was much harder than it should have been. This is what I get for taking time off.
The last 2 315s were done with Albert's Do-Wins; they change my setup a bit and seriously mess with my walkout, but the effect ultimately seems positive. I'll need to try a few more times before I commit to buying a (better) pair of my own, but I'm leaning that way - particularly since they lock me into the floor completely (to the extent that I can't change my stance after walking out when I have them on).
I'm also fairly set on getting myself checked out for some (possibly custom) orthotics, in which case I'm going to need rather a lot of them (as I'm currently collecting more and more shoes).
In future resting 3-4 minutes - slightly longer than before.
Deadlift -
5x 185 (x3), 225 (x2)
1x 275 (x6)
Played around with stance width, breathing, etc.. Right now it looks like I do best with the outsides of my shoes lined up with the edge of the smooth region, with the bar very slightly past my shoelaces. I need to get some wrestling shoes (or something comparable - ideally I'd like something that roots me to the floor as effectively as the squat shoes do).
It looks like the best order for my setup is stance, 3 Mike T-style breaths, Drop, set upper back and lats, big breath in, drive. Lockout tends to be very fast now. I'm working on initial hip placement - I have a feeling it wants to be a bit lower now so I can focus more on squatting the weight up.
I may also want to try leg pressing for a bit.
Grip is very slightly into the smooth to avoid hitting my legs.
In future trying to rest 2 minutes.
Barbell Row -
135lbs - 5, 5, 7, 6, 6
Set up basically the same way as the deadlift, but pull up only slightly. Each rep starts with thoracic extension and scapular retraction (with the dead setup they're already depressed, ideally) and then the bar finishing somewhere on my torso. Repeating 135 until I get 5x8, then upping the weight for 5x5 (probably 145+). I'm not sure what I'll do as an alternate for this; we'll see if I need to switch off every four weeks like I do for the pressing supplements. Resting 2 minutes.
Tried to do real hanging leg raises. I can kind of get a rep or so if I do a partial pull-up first, but it seemed to disagree my shoulder. I'll try for these later and just do standing cable crunches on Mondays.
Rollouts -
8, 8, 8, 3, 1
Focus here is primarily on resisting extension effectively. Rest of one minute.
I really want to integrate GHRs into this; I may just have to extend the workout.
Didn't do prehab today because I wanted to leave and haven't sorted out exactly how I'll organize it.
Warmup
Squat -
5x 45 (x3), 95 (x2), 135, 185, 225, 275
1x 315 (x5)
The 185 and 225 were harder than they should have been; 275 had a fair bit of form deviation and was much harder than it should have been. This is what I get for taking time off.
The last 2 315s were done with Albert's Do-Wins; they change my setup a bit and seriously mess with my walkout, but the effect ultimately seems positive. I'll need to try a few more times before I commit to buying a (better) pair of my own, but I'm leaning that way - particularly since they lock me into the floor completely (to the extent that I can't change my stance after walking out when I have them on).
I'm also fairly set on getting myself checked out for some (possibly custom) orthotics, in which case I'm going to need rather a lot of them (as I'm currently collecting more and more shoes).
In future resting 3-4 minutes - slightly longer than before.
Deadlift -
5x 185 (x3), 225 (x2)
1x 275 (x6)
Played around with stance width, breathing, etc.. Right now it looks like I do best with the outsides of my shoes lined up with the edge of the smooth region, with the bar very slightly past my shoelaces. I need to get some wrestling shoes (or something comparable - ideally I'd like something that roots me to the floor as effectively as the squat shoes do).
It looks like the best order for my setup is stance, 3 Mike T-style breaths, Drop, set upper back and lats, big breath in, drive. Lockout tends to be very fast now. I'm working on initial hip placement - I have a feeling it wants to be a bit lower now so I can focus more on squatting the weight up.
I may also want to try leg pressing for a bit.
Grip is very slightly into the smooth to avoid hitting my legs.
In future trying to rest 2 minutes.
Barbell Row -
135lbs - 5, 5, 7, 6, 6
Set up basically the same way as the deadlift, but pull up only slightly. Each rep starts with thoracic extension and scapular retraction (with the dead setup they're already depressed, ideally) and then the bar finishing somewhere on my torso. Repeating 135 until I get 5x8, then upping the weight for 5x5 (probably 145+). I'm not sure what I'll do as an alternate for this; we'll see if I need to switch off every four weeks like I do for the pressing supplements. Resting 2 minutes.
Tried to do real hanging leg raises. I can kind of get a rep or so if I do a partial pull-up first, but it seemed to disagree my shoulder. I'll try for these later and just do standing cable crunches on Mondays.
Rollouts -
8, 8, 8, 3, 1
Focus here is primarily on resisting extension effectively. Rest of one minute.
I really want to integrate GHRs into this; I may just have to extend the workout.
Didn't do prehab today because I wanted to leave and haven't sorted out exactly how I'll organize it.
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