Warmup
Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x5
300x3
330x5x3
Still very good speed on these. My grip gives out around 255.
Deng took a video; my knees look pretty fine. Based on this I think I'm actually good through to 365, though I'm not sure what effect "faster than strong" will have here.
Continuous progress (very possible) puts me at 390x5x3 right before the meet, which sounds pretty nice. Not as nice as 405 would be, but I've learned my lesson on the big jumps.
EDIT: It's actually 400.
Pull-Up -
7x2, 6, 5x2
I'm not 100% sure what happened here; I might just be drained from the deads. I'm still pleased with the progress this represents, though.
Barbell Row -
140x8x2
Stopping these until I find out what's wrong with my pec.
Couch Stretch - 2m/position, moved legs much further forward
Band Pullapart - Mini*75, 50, 50
Upper back work with LAX ball
Thursday, February 27, 2014
Diet Update
Calories down to 2700; accomplished the drop by reducing breakfast (250g -> 225g flat iron), salad dressing (40g -> 30g olive oil), and rice (150g - 100g). That gives a mix of about 30/30/40. To drop past this, I'll probably switch to a leaner cut of pork and reduce the beef at breakfast.
I'm definitely not going below 20% carbs; I know what lies down that road.
I'm definitely not going below 20% carbs; I know what lies down that road.
Wednesday, February 26, 2014
2014-02-26 Bench
Warmup
Bench -
45x5
60x5
75x5
90x5
105x5
120x5
135x5
150x5
160x5x3
I'm getting tweaks on the front of my right shoulder, but these were pretty easy overall. I still have to recover the form from before - I started touching a bit too low.
Pull-Up -
9, 7, 7, 7
Got some tweaking on the first few sets, but it went away by the last one.
Front Raise -
20x8x3
Still keeping these conservative.
DB Preacher -
22.5x8x3
Long pause between reps. Going up to 25 next time.
BPA - Mini*50x3 curled over the ends and then tucked my pinkies into the loop; kept the length constant for once
Couch 2m/position
LAX Ball UB
Bench -
45x5
60x5
75x5
90x5
105x5
120x5
135x5
150x5
160x5x3
I'm getting tweaks on the front of my right shoulder, but these were pretty easy overall. I still have to recover the form from before - I started touching a bit too low.
Pull-Up -
9, 7, 7, 7
Got some tweaking on the first few sets, but it went away by the last one.
Front Raise -
20x8x3
Still keeping these conservative.
DB Preacher -
22.5x8x3
Long pause between reps. Going up to 25 next time.
BPA - Mini*50x3 curled over the ends and then tucked my pinkies into the loop; kept the length constant for once
Couch 2m/position
LAX Ball UB
Monday, February 24, 2014
Shifting Schedule
I'm moving the schedule forward a day (so now it's Wed-Fri, Sun-Mon). Two reasons:
1) Friday night I go party, which throws my sleep schedule off if I have to eat four full meals the following day. Days I don't train, I usually skip at least one of the carb meals, so there's no real penalty there.
2) My pec's still pulled and I figure an extra day of rest will do it good.
There's some ancillary "benefit" in that this would technically allow me to train Wynnie on her regular weekly days, but I'm hesitant on that because we already see a lot of each other and she's kind of distracting.
I'm undecided on how I'll handle cardio. I'm considering just jumping it to twice a week to maximize the conditioning benefits and drop weight faster...and probably will do that, actually. It's only half an hour extra.
2014-02-24 Squat
Warmup
Squat -
45x5
75x5
105x5
135x5
165x5
195x5
225x5
250x5
275x5
300x5x3
Quad pain is back; it only really flared up on set 3, but that one was pretty sharp. I've pulled my stance in to help stop my knees buckling (turns out to be a good choice - the reps were easier) but I'll need to start really hitting the roller et al now.
Pull-Up -
9, 7, 7, 7
I did not expect this. The 9th was iffy, but good enough.
Barbell Row -
140x8x3
I felt my right pec act up a bit throughout these.
Front Squat Hold -
315x30x2
I felt my right pec act up a bit more throughout these and cut them when set 2 made it noticeably worse.
Conditioning:
Erg - Overhand
5m @ 3:15
4x90/90 @ 1:55-2:05 / 3:15-3:30
5m rest
Elliptical - Leaning back
5m @ 140spm, 1i, 7r
10m @ 170spm, 1i, 9r
5m @ 140spm, 1i, 7r
My pec is still acting up; I think I may have strained it through a combo of pull-up volume, front squat holds, and the way I carry my bag when I walk to the gym (similar to a front rack). I'll get Wynnie to massage it tomorrow.
Squat -
45x5
75x5
105x5
135x5
165x5
195x5
225x5
250x5
275x5
300x5x3
Quad pain is back; it only really flared up on set 3, but that one was pretty sharp. I've pulled my stance in to help stop my knees buckling (turns out to be a good choice - the reps were easier) but I'll need to start really hitting the roller et al now.
Pull-Up -
9, 7, 7, 7
I did not expect this. The 9th was iffy, but good enough.
Barbell Row -
140x8x3
I felt my right pec act up a bit throughout these.
Front Squat Hold -
315x30x2
I felt my right pec act up a bit more throughout these and cut them when set 2 made it noticeably worse.
Conditioning:
Erg - Overhand
5m @ 3:15
4x90/90 @ 1:55-2:05 / 3:15-3:30
5m rest
Elliptical - Leaning back
5m @ 140spm, 1i, 7r
10m @ 170spm, 1i, 9r
5m @ 140spm, 1i, 7r
My pec is still acting up; I think I may have strained it through a combo of pull-up volume, front squat holds, and the way I carry my bag when I walk to the gym (similar to a front rack). I'll get Wynnie to massage it tomorrow.
Sunday, February 23, 2014
2014-02-22 Press
Warmup
Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x 4 (5F, 5PP), 4 (5RP, 5F, 5PP), 3, 2
It's hard to say what's going on here. Failing too frequently can't be helping; I drank enough to get hungover last night; might be that I'm still drained after deads. My caffeine sensitivity also seems to be down, and I'm not convinced my test is up where it was a few weeks ago.
If I don't get at least 5-4-x-x next week it's back to Push Press.
Pull-Up -
8, 7, 7, 6, 6
Half-reps at the end of 2 and 4. For now the big goal is finishing in 4 sets (8-8-7-7, or [probably just as likely] 9-8-7-6).
Curl -
22.5x8x3
At least one more run here. I might up it to 10 so I can get more stimulus in before increasing the weight; accessories don't get any kind of total rep treatment the way the big 5 do. Then again, maybe that's a bad thing...
Front Raise -
20x8x3
Dropped the weight to see if it'll improve things on the Press. 20s still aren't that easy, actually.
Couch Stretch - 1m/position; working on pushing my hips back to the wall on the upright portion.
Band Pullapart - Mini*a decent number, didn't count because I was talking with Wynnie
UB LAX Ball - Some (switched to LAX now)
Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x 4 (5F, 5PP), 4 (5RP, 5F, 5PP), 3, 2
It's hard to say what's going on here. Failing too frequently can't be helping; I drank enough to get hungover last night; might be that I'm still drained after deads. My caffeine sensitivity also seems to be down, and I'm not convinced my test is up where it was a few weeks ago.
If I don't get at least 5-4-x-x next week it's back to Push Press.
Pull-Up -
8, 7, 7, 6, 6
Half-reps at the end of 2 and 4. For now the big goal is finishing in 4 sets (8-8-7-7, or [probably just as likely] 9-8-7-6).
Curl -
22.5x8x3
At least one more run here. I might up it to 10 so I can get more stimulus in before increasing the weight; accessories don't get any kind of total rep treatment the way the big 5 do. Then again, maybe that's a bad thing...
Front Raise -
20x8x3
Dropped the weight to see if it'll improve things on the Press. 20s still aren't that easy, actually.
Couch Stretch - 1m/position; working on pushing my hips back to the wall on the upright portion.
Band Pullapart - Mini*a decent number, didn't count because I was talking with Wynnie
UB LAX Ball - Some (switched to LAX now)
Thursday, February 20, 2014
2014-02-20 Deadlift
Warmup
Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x5
300x3
325x5x3
The last two warmups felt pretty bad, but the work sets flew up (like, "didn't bother to breath on set 2"). I credit this to a combination of rest, chalk, and the shout before each set. I'll have Wynnie take a frontal video to check for symmetry issues, but the rep speed here was still ridiculous.
I also didn't bother with music between sets; I put it on for the minute or so leading up, but just paced around waiting to go again for the rest. Focused intensity beats angry enthusiasm.
Pull-Up -
7, 7, 6, 6, 6
I may have done an extra set here; got distracted chatting with a guy from Sigma Pi.
My lats and low back were pretty sore today (presumably from flat bench), and I've been doing sets of 3-6 randomly at home. Regardless of the PR status, I'm happy that I can consistently hit 6 reps now.
(Low back soreness didn't seem to affect deads).
Barbell Row -
140x8x3
Repeating. I'm trying to shrug a bit more here to help simulate an exaggerated deadlift, though right now it feels like I'm just getting better at keeping the bar close with my lats.
Front Squat Hold -
315x30, 30, 25
My upper back failed on the last set. I may start just strapping myself to the bar while I get my elbows and wrists mobile.
Left due to time constraints. I lost some time looking for one of my deadlift socks, and wasted a bunch talking between sets.
Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x5
300x3
325x5x3
The last two warmups felt pretty bad, but the work sets flew up (like, "didn't bother to breath on set 2"). I credit this to a combination of rest, chalk, and the shout before each set. I'll have Wynnie take a frontal video to check for symmetry issues, but the rep speed here was still ridiculous.
I also didn't bother with music between sets; I put it on for the minute or so leading up, but just paced around waiting to go again for the rest. Focused intensity beats angry enthusiasm.
Pull-Up -
7, 7, 6, 6, 6
I may have done an extra set here; got distracted chatting with a guy from Sigma Pi.
My lats and low back were pretty sore today (presumably from flat bench), and I've been doing sets of 3-6 randomly at home. Regardless of the PR status, I'm happy that I can consistently hit 6 reps now.
(Low back soreness didn't seem to affect deads).
Barbell Row -
140x8x3
Repeating. I'm trying to shrug a bit more here to help simulate an exaggerated deadlift, though right now it feels like I'm just getting better at keeping the bar close with my lats.
Front Squat Hold -
315x30, 30, 25
My upper back failed on the last set. I may start just strapping myself to the bar while I get my elbows and wrists mobile.
Left due to time constraints. I lost some time looking for one of my deadlift socks, and wasted a bunch talking between sets.
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