2013-11-27 Push Press and Deadlift

Warmup

Push Press -
45x5
55x5
65x5
75x5
85x3
95x2
105x1
120x5x3
Rigged up the 120 using 1.25lb chains and ~1.2lb screw collars.

Deadlift -
225x3
250x5x3
I still don't know why I find these so much harder than everything else.
Rigged up the 250 using the method above.

Extensions -
55x8x3
Rigged up the 55 using the method above.
Very hard finish. I'm not convinced my Texas Power Bar only weighs 45lbs.

Curls -
45x8x3
Moderately hard.

Skipped the rest, the main lifts are the important part.

2013-11-26 Bench

I haven't gotten much done for the last few days, but I did get into Gold's today. It's...ok.

Warmup

Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x4
125x3
135x2
145x1
155x5x3
Fairly easy.

Took the rest off; I'm going hit both Deads and Push Press tomorrow. I didn't realize walking in that the Gold's runs 24 hours; I'll only head in when I'm benching, but it's nice to know.

(Deads and Push Press on the same day will keep going through to 12/4, when my first deload starts. After that it's back to normal, plus taking a day off each week).

2013-11-22 Squat

Warmup

Squat -
45x5
65x5
85x5
105x5
125x5
145x5
165x5
185x3
210x5x3
I find these easier every time I do them. I suspect it's because I'm not recruiting as much muscle mass - deads feel slow and tiring, but they have me moving more.

Pullups -
5, 4, 2, 2, 3, etc. to 30
I actually kept my eyes closed on the jump for #30, though I had to try it twice.

GHR -
8x3
I still have a hard time with these, though my hamstrings seem to have gotten used to it.

Rollouts -
8x3

Band Pullaparts - Doubled Micro*25*2
External Rotation - Micro*15*2

Shoulder floss

10 Minutes Elliptical, 1 height 9 resistance, roughly 160 pace

Donuts PWO again.

2013-11-21 Push Press

Warmup

Push Press -
45x5
55x5
65x5
75x5
85x5
95x3
105x1
115x5x3
Focusing very hard on speed. Adding some music helps a bit. I might actually go through with buying a speaker.
I seem to have two grooves on these - one directly overhead and one somewhat forward. I don't know how to avoid the forward one, but I'll figure it out.

Pullups -
4, tons of 3s and a few 2s
Focused on speed and technique. I think my lats are asking for a rest now.

Extensions -
55x8x3
Herculean effort to do the last couple of reps.

Curls -
45x8x3
Time to up the weight.

Pullaparts - Doubled Micro*25, 20
External Rotation - Micro*15*2

Rib mobilization for a while afterwards.

10 minutes on the elliptical. I spent most of the time reading, and my pace actually went up - weird.

2013-11-21 Deadlift

Warmup

Deadlift -
135x5
145x5
155x5
165x5
185x5
205x5
225x3
245x5x3
Got up and reset a few times. My grip frustrates me, but the reps don't seem problematic. This is with 90 seconds' rest.

Chins -
4, 3, many more 3s and a couple of 2s, then 1 to finish

Leg Raises -
8x3
Forgot the ab wheel in the car again
Working on getting my legs out straighter as I do more of these

Pullaparts - Double Micro*20*2
External Rotation - Micro*15*2

Rib mobes on the lacrosse ball; again, didn't push it too hard, but did hit some good knots.

10 minutes of cardio on the elliptical, 1/8. It's surprising how easily I can distract myself doing this - reading WuDi's email yesterday and looking for a song today got me halfway through without really noticing.

2013-11-20 Bench

Warmup

Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x5
135x3
150x5x3
These are getting harder (last one was a difficult lockout). The weights are still light enough that I forget to slow down until the very end of the warmup.
My log comes in tomorrow. I noticed today that my technique needs a lot of work - I don't get much leg drive or "pop" off the chest right now.

I don't see much excuse for not dropping in on Supertraining or Mendy's gym for coaching at this point. It's a day off, but I'll have earned one by the time I'm done with grad apps.

Pull-Ups -
4, 3, assorted 3s and 2s
Focusing on fast, good reps and dropping once they get questionable.

Curls -
45x8x3
Still hard, but I'm guessing one more day of these before it's time to add the plates.

Extensions -
50x8x3
Less hard if I focus on speed and force. 55 next time.

Band Pullaparts - Doubled Micro * 20 * 3
Band ER - Micro * 15 * 3

10 Minutes Elliptical

2013-11-19 Squat

I'm going to stick to my deadlines more strictly in future. I'm pretty sure this took almost 90 minutes, most of which was spent talking to Costis.

Warmup

Squat -

45, 65, 85, 105, 125, 145, 165x5

185x1

205x5x3

Squatting's become easy again.

Chins -

5, 4, 3, assorted 2s and 3s

GHR -

8x3

Lots of rest during the last one.

Leg Raises -

8x3

Forgot the ab wheel.

Pullapart - 20xDouble Mini

Elliptical - 10 minutes at 1 incline, 9 resistance. This seems to be my ideal spot.