2013-10-31 Squat

Warmup

Squat -
45x5x3
95x5x2
135x5
190x5x3
Easier than I remember the last ones.

RDL -
135x8x3
Working on getting a stretch in my hamstrings at the bottom.

Pull-Up -
30 (2s and 3s)
Figured out that I can do these off the front door frame. Benching is now my only reason to go to the office.

2013-10-30 Push Press

Pull-Ups -
30
Didn't have time to do the full workout at the office.

Push Press -
45x5x3
100x5x3
Getting some complaints in my shoulders and bicep tendons. Good thing I have my lacrosse balls.
I still need to work harder on driving these up as hard as possible.

Extensions -
~47.5x8x3
Tried gripping both only on the smooth and at the very edge of the rough; I didn't notice any difference. Apparently the closer grip is easier on most peoples' elbows, as is using an EZ-Bar.

2013-10-29 Deads

Warmup (sans OHS)

Deadlift -
135x5x3
185x5x2
225x5x3
Harder than it should have been.

Skipped out on ab work because it's late and I'm a pussy.

2013-10-28 Bench

Warmup (sans OHS)

Bench -
45x5x3
95x5x2
135x5x3
Right shoulder has switched off; I'm not sure what I did to get it back last time. The bar here is very thick, so thumbless doesn't really work. I'm basically having to relearn bench.

BB Curl -
45x8x3
Not that easy.

Pull-Ups -
3x5
In future, I'll do these before the curls.

Rear Delt Fly -
12x 5, 7.5, 10, 12.5, 15

Erg, 3-minute pace, Drag 5, 9 minutes; spring at 1:50-2:00 pace 1 minute

2013-10-27 Squat

Warmup

Squat -
45x5x3
95x5x2
135x5
185x5x3
Did the 45 and 95 sets without actually putting the bar down; it's fairly easy to hold high-bar, so I just walked around with it for a few seconds before starting again.
Used a pair of dining chairs and some scraps of 2x4 to improvise stands for the 135 and 185 sets. I had to do an Anderson squat and then step back to "unrack" it, but still worked out. It felt heavier than I remember, but that makes sense given how long it's been since I squatted.

RDL -
135x8x5
No GHR, so next best thing.

Band "Pulldown"
20, 20, 10
As yesterday

NG Cuban -
Might sub these out for delt flyes or something; now it's like a face pull that's harder on my shoulder.

2013-10-26 Push Press

Warmup - Diesel, OHS, Bridge

Push Press -
45x5x3
95x5x3
Need to work on really blasting the weight up. Sets of five are a pain in the ass now that I'm detrained.

BB Skullcrusher -
45x8x3
Heavy focus on keeping my elbows in.

Band "Pulldown" -
Lx10x5
Did the first two sets as clusters (2x10ea with no rest). Considered going for 100 but decided to split the volume up since I'm doing these every day for the next week or so.
3 days of intense desk work has totally deactivated my right lat. Fixing time.

Standing DB Cuban -
10x12x3
Need to focus on how my scapulae sit on my back when I'm doing this.
I also just realized that doing these with hands pronated is actually counterproductive; I'll try neutral from now on.

Programming and Diet

Program-wise, I'm going to swallow my pride on the Pressing issue and go for the LP option, but split up across 6-7 days per week (depending on recovery) to keep me in the gym every day. I'll still focus on Push Press over Strict, though - Pendlay likes it and it won't hurt to build explosiveness and overload at the top.

This basically gives me a 4-day split (Rep*Set):

A:
High Bar Squat 5x3
GHR 8x3
Pull-Up 30 reps
Face Pull 12x5

B:
Bench 5x3
Curl 8x3
Pull-Up 30 reps
Cuban 12x5

C:
Deadlift 5x3
Ab 8x3
Pull-Up 30 reps
Face Pull 12x5

D:
Push Press 5x3
Extensions 8x3
Pull-Up 30 reps
Cuban 12x5

There's some room for maneuvering on the shoulder protection work, but that's the basic pattern. I'll probably integrate some rowing as my shoulder recovers. I'm not sure what I'm going to do for ab work, and may add/substitute more. I haven't decided on a deload schedule, or when I'll start deloading - I'll need to go back over all of my old logs to figure that out, though doing it for the last 4 workouts of each cycle (i.e. 6 high 1 low) sounds pretty good right now.

Starting weights:
185 Squat
135 Bench
225 Dead
95 Push Press

I'll start with Press today.

Cardio-wise, 30-60 minutes fasted rowing in the morning, possibly adding intervals depending on fat loss. Alarm set for a 30-minute snooze, so I can wake up, take the pills, and then just nap for a bit while I wait for them to kick in. I haven't decided on diet, but I'm leaning towards the Nuckols-type approach mentioned before - cyclical keto has me ~wishing for carbs on some of my low-fat days and then getting sick of them on the refeeds. I can still cycle calories, fats, carbs, etc. on the alternative.

Having written that out I think I just made up my mind, actually.

Ultimately, the program will stall out, so I'll shift the movements:
Squat => Front Squat
Bench => Incline (or Floor, if I'm weak at lockout)
Dead => Clean (for 3x5 instead of 5x3) or Deficit Dead
Push Press => Strict Press

After, say, two cycles of each (assuming I even get that far - I'm very aware of my fuckarounditis), I may move off to my Volume-Driven Texas Method variant:

Volume:
Squat 5x5 @ 90%
Bench/Push Press 5x5 @ 90%
Deadlift ROM Progression
Pull-Ups

Recovery:
Squat 5x2 @ 70%
Push Press/Bench @ 70%
Deficit Speed Pull 1x10
Pull-Ups

Intensity:
Squat 5x1 (11% over Volume)
Bench/Push Press 5x1 (11% over Volume)
Competition Dead 1x1 (Moderate competition single)
Pull-Ups

That's subject to modification, but looks reasonable on paper. Ideally, I'd still be training 6-7 days per week, using extra (and presumably lighter) recovery days to fill in the gaps. Ab and direct arm work should probably also join the party; GHRs probably won't be necessary.