View Full Version : Trei's Attempts at Lifting Heavy Shit
Heya, so I finally decided to getting around to making a log. I started lifting last November, and realized that I absolutely love it, and so I decided I wanted to compete. I compete in the CPF. So far I've been to one competition (June 12th), and will be going to more. Minimum 1 a year, likely more along the lines of 2-3. Next competition is December 10th, I'm just waiting for the signups to open up.
I also intend to, at some point, get into strongman stuff, but that'll be next summer at the absolute earliest. For now I'm just focusing on lifting.
I followed SS primarily, and will soon be moving onto TM. I just finished a cycle of Smolov Jr. for my bench, and tested my 1RM today: Started at 205#, worked up in increments of 5 and hit 225#. Tried 230, but lost it about 4 inches off my chest. Either due to psyching myself out or just running out of steam.
My lifts and any other relevant stats are as follow:
Height: 6'3
Weight: 235#
Squat: 340# 3x5 (working back up to it after tearing a ligament in my foot, Monday was 305)
Bench Press: 225# 1x1
Deadlift: 390# 1x5, or 395# 1x2 (after bench RM testing)
OHP: 120# 1x5
Marotta
08-31-2011, 05:04 PM
Damn homie, you gained some weight. You gonna be 242 at the next meet?
Same weight as at the meet, actually. Was 107kg as I recall.
I'm actually planning on losing a little bit (rather slowly so as to reduce how much it effects my lifting) 'cause I don't like carrying around a backpack on my stomach.
Marotta
08-31-2011, 05:10 PM
Oh, I thought you were in the 100kg class. My mistake.
It's okay, you live in Whitby. I understand.
Marotta
08-31-2011, 05:22 PM
Whitby is awesome, we have K-OS, that girl from Criminal Minds, a couple NHL players, and poRICH.
Marotta
08-31-2011, 05:22 PM
And we aren't Oshawa.
North Oshawa isn't all *that* bad. Especially when you factor in that they have Rainbow, which is just awesome. South Oshawa is just NSFL.
And admitedly, you do have 2 all you can eat Japanese restaurants in Whitby.
Because I'm an idiot and forgot to add yesterday's workout:
2011/8/31:
Bench:
205# x1
210# x1
215# x1
220# x1
225# x1
Tried for 230# but couldn't get it. Either fried or psyched myself out.
Was doing a 1RM test after finishing off Smolov Jr.. I'm happy with the results, considering the most I've benched before it was 180# 1x5 or 181# at the competition on June 12th (went for 214 there, but missed it).
Deadlift:
395# 1x2
Couldn't get the third rep off the floor. Same conclusion as my 230# bench attempt. Doesn't help that last week I failed at reading my written log and read "380" as "385" and thus added 10 pounds instead of the 5 I was supposed to (to 390). Which I completed, but the last rep I'm pretty sure involved some epic amounts of bar-humping to get it locked out.
Goodmorning:
135# 3x10
More to come tomorrow.
2011/9/2
Random chins throughout (mostly while warming up for squats):
1x4
1x3
1x2
1x3 (while warming up for press)
Still suck at these, but getting there.
Squats:
315# 3x5
Working my way back to my pre-foot injury squats of 340# 3x5. Should get there soon enough.
Press:
117.5# 3x3
Haven't done much pressing the past month, so these were a little dirty but acceptable. Need to work on getting as much momentum as possible as well as a slight fix to bar path (aka, stop sucking at pressing).
Power cleans:
140# 3x3
These were pretty dirty. Only did 1 minute rests between the sets, and rushed the sets themselves, 'cause my brother decided he would get to the subway station to come home 30 minutes earlier than planned. Oh well.
savage
09-02-2011, 02:45 PM
You did not hit 230 on the bench because you were probably fried. You were doing singles with 90%+ of your 1RM before attempting 230. You can't really expect to set a new PR after fucking around with weights so close to your current PR beforehand.
Yeah, that's pretty well what I had expected anyhow. My main goal was to hit 225#, 'cause I wanted some ego stroking. Anything after that was just bonus. If I was fresh I probably could've gotten 230 or 235, I expect.
2011/9/5
Some random chinups (pre-squat, and on either end of my bench warmups):
4
2
2
Squat:
320# 3x5
Back to 5# jumps on my way back to 340#. Finally started putting chalk on my back AND OH MY GOD IT'S WONDERFUL!
Bench Press:
185# 3x5
Gonna see if I can't eek out some more LP on this. Also going to actually not be a dumbass and get spotters for all my work sets from now on (first set wasn't spotted, 2 and 3 were). If only because of how much it helps the reps.
Deadlift:
395# 1x5
Got this fucker this week (last week I couldn't get rep 3 off the ground). 5th rep was resisting the lockout and was a grunter, but I got it. Fucker.
80# 1x13 one-armed DB rows (or would that be 2 sets, since I did one for each arm? Whatever).
2011/9/7:
Squats:
325# 3x5
Wanted to record these, but as I found out after my first set, the card for my camera had enough room for 35s of video. Which was just enough to see myself unrack the bar. Fuck.
Oh well, all 3 sets felt good, if hard.
OHP:
120# 3x3
Swithched to sets of 3 since these tend to be silly hard for me and I don't want to stall on this while I try and eek out some more LP on the BP.
Chins:
1x4
2x2
Still suck at these. Surprise!
2011/9/9:
Squats:
330# 3x5
10 pounds and I'm back to my previous best work sets. I need to work on speed on the way back up, it seems like. Anyone have any tips?
Bench:
187.5# 3x5
First set I was an a retard and slightly cheated (I was about an inch high on a few reps, so I made up for it with a few quickly-paused reps on the second and third sets. Otherwise easy enough, minus reps 5 on both sets 2 and 3.
PC:
150# 5x3
Used a bit of elbow on the first and third set, and apparently did something stupid when I went to put it down at the end of the third set and caught it without a hook grip by surprise and almost dropped it (no bumper plates).
Fourth set, for some reason, I decided to not use my belt. Consequently, my rack was fucked because my back wasn't as tight as it should be, or something, and I I didn't explode out enough. That pissed me the fuck off, and on the fifth set I put my belt back on and thought to myself as I set up, "fucking explode!" Fifth set was my best of the five, go figure.
GM:
135# 3x10
2011/9/12
Squats:
335# 3x5
Reps were a little slow, but otherwise fine.
OHP:
122.5# 3x3
Same thing as squats.
PC:
155# 2x3
155# 1x2
Multiple chest-racks (ow...), and then an outright fail on the third rep of set 3. And we don't have bumper plates so I had to catch the damn thing. Pretty sure the people around me thought I was roid raging or something (despite not having the look :P) 'cause after setting it down in frustration, I ripped off my belt (lever belt) and chucked it just over the bar and hit the base of the hack squat machine.
Guess I'm doing a deload on these and fixing my damn rack.
2011/9/14:
Starting Advanced Novice stuffs to give me some extra recovery since I'm 1 squat-session away from my previous working-set max. Trying out front squats for Wednesdays for now.
Front Squats:
175# 3x3
First time actually doing these, and my wrists hate me for it. I'll get used to it, though. Incidentally, first time in my life where my wrists have ever been considered "inflexible". Going the opposite direction of a front squat (so bending palm-side) my wrists are hyperflexible, or something. I can close them to about a 30 degree angle, such that I can touch the bottom of my forearm with any of my fingers - index is uncomfortable, though).
Bench Press:
190# 3x5
Tried for a bigger arch than I'm used to today on the first set, and I fucking hated it. Back to my normal way of doing it. Also, I apparently need to be more careful with my spotters. The lift-off on the second set was off-centre and almost fucked me up. Oh well.
Deadlift:
400# 1x5
First time ever deathlifting with a belt, and doing it from now on. After how hard 395 was I expected this to be brutal, but I guess a 1.5 week rest was good for me, reps 1-4 FLEW off the floor. 5 was a little dirty, but still easier than rep 5 was at 395. 5 pounds until I'm a member of the 4-plate club.
DB Rows:
35#x12 per arm.
Meh.
2011/9/16
Squats:
340# 3x5
Had the bar placed wrong, or so it felt, on the first work set so it was dirty as fuck. Second set was a bit better, but not great; still a bit of a grinder. Last rep of the third set I think I got a taste of what Justin was talking about on the 70sbig attacking the bar post: All four reps were grinders, and I wasn't about to let myself fail on something I did 2 months ago. Went down, bounced up, told my sticking point to get the fuck out of the way, screamed and flew through it. Felt awesome.
OHP:
125# 3x3
First 2 sets were slow, third was okay but hard. I'll accept this.
Chins:
2x3
1x2
Still sucking. Oh well.
2011/9/19
Squats:
345# 3x5
AWWWWWWWWWWWW YEEEEEEEEEEEEEEEEEEEAH! Back to PR land! And more screaming. See caps.
Bench:
192.5# 3x5
Loud grunts on fifth reps of each set make the barbells move faster. Proven fact.
Chins:
1x4
1x3
1x2
Better than last time. Cool.
2011/9/21:
I definitely thought I wasn't going to be doing much today, 'cause my back was hurting since I woke up. Directly below and to the left of my left shoulder blade. Not sure what it is, but I woke up with it. Had it happen 2 times before since March, both times from waking up (no training the night before). First time, I figured fuck it and squatted, and... was out for a week. Second time, went to work (construction, as a general labourer) and by 10:30 I was going home and out for a week. This time? Tried again since I wasn't doing back squats today anyhow, so figured I'd see how it did with front squats. Fine. End result?
Theme of the session:
What is best in in lifting? To crush your milestones, see them driven before you, and to hear the lamentation of the plates.
Front squats:
180# 3x3
Easier than last week. Even my wrists were happier.
OHP:
127.5# 3x...3.5?
Went to do the third set, and on the first rep I apparently forgot to, ya know... get the fuck under the bar. Got it halfway up and then it came back down. "Fuck that shit", I thought, and immediately got the next 3 reps out. With a bit of difficulty, but got it.
Deadlift:
And this is where the theme of the session stems from.
405# 1x5
Fuck. Yes. Hit a milestone for reps. And as if to add icing to the cake, 4 plates was easier than 400#.
Downside? I was an idiot and forgot to fucking record this.
Marotta
09-21-2011, 05:08 PM
405# 1x5
Fuck. Yes. Hit a milestone for reps. And as if to add icing to the cake, 4 plates was easier than 400#.
Downside? I was an idiot and forgot to fucking record this.
I did this so long ago. I forget, Do they present you with your balls when you complete the lift, or do you submit the application afterwards?
Real Taco, good work, and dead hangs from the chin-up bar after training help combat back soreness.
Have to apply. But since we're in Canada, it only takes about 2 weeks, unlike the 6 months in the states. Kind'a sweet.
Also, I started lifting in November, and intend to lift 500 in December. So I'm catching up to you, fucker... while being heavier. Fuck.
What weight class or you going for in December, again?
That's what I forgot to do after. I meant to do some dead hangs but was too excited about balls and totally forgot.
Marotta
09-21-2011, 05:27 PM
Not sure if I'm doing the December meet, I may not compete again until May at nationals.
I want those world records real bad, and don't want to waste any training weeks, or days even for that matter, because I'm pushing real hard to squat 550 and deadlift 600 by then.
If I do get them, since I'm planning to stay in Ottawa the night before and the night following the meet, you can come out and party.
If I don't get them, you can help me tie the noose.
There's another one in May? I did not know this. Hrm... That makes sense, though. How high was the Russian dude in July? I'm assuming that you figured he'd get to just below 550/600 by Mayish?
And sounds good. I'll practice my noose tying skills.
Marotta
09-21-2011, 05:54 PM
Nationals is early May this year, which is coincidentally right before I turn 20.
He was 512/570, but I think he was right on the edge of turning 20, so he wouldn't be able to reset the records.
It would really help if the WPC website would update all of their fucking records changes so that when I get to the meet the Squat record isn't 80lb higher than listed and the deadlft record 40lbs higher.
I'll probably ask Bruce to send me the actual numbers before the deadline to sign up for the December meet, and again before the May meet.
Should prob'ly check to make sure he's not in the running anymore, just in case. Somehow. And seriously, I can't believe you got fucked 'cause of that.
Marotta
09-21-2011, 07:35 PM
Should prob'ly check to make sure he's not in the running anymore, just in case. Somehow. And seriously, I can't believe you got fucked 'cause of that.
Ruined my day, tbh.
I definitely intend to have everything confirmed before hand.
There's also a meet in Detroit in July, on the plus side it's an international meet which would be AGL, but it is in Detroit so I'd probably be shot.
All I know about Detroit is that I got through customs like it was a joke, that it's dirty as all fuck, and that there's a BK within walking distance of the bus station to get coffee. And it's dirty. Seriously, how does a city get that dirty? It was fucking disgusting. Even the surrounding area (for like 30km+ south of the city) looked like nature was having sex with a retarded donkey with aids that had IBS.
Marotta
09-21-2011, 07:49 PM
All I know about Detroit is that I got through customs like it was a joke, that it's dirty as all fuck, and that there's a BK within walking distance of the bus station to get coffee. And it's dirty. Seriously, how does a city get that dirty? It was fucking disgusting. Even the surrounding area (for like 30km+ south of the city) looked like nature was having sex with a retarded donkey with aids that had IBS.
We should go, We can hang around 7 mile and do whatever's cool around there. Smoking crack, I think?
We should go, We can hang around 7 mile and do whatever's cool around there. Smoking crack, I think?
Or accidentally shooting our balls off.
2011/9/23
Squats:
350# 3x5
Oddly, easier than Monday. Which is awesome. Some screaming, but that's just plain good fun.
Bench:
195# 3x5
2 separate spotters, 'cause the first guy fucking sucked. 1-handed, off-centre lift-off, and then I had to practically yell at him to let go of the bar. Then he grabbed it again between reps 1 and 2. Fuck. Second spotter was okay, though.
DB rows:
45# x 12, 1 set per hand
60# x 15, same.
2011/9/26:
Squats:
355# 3x5
Whee screaming. Surprised how well these went considering I barely slept last night (something like 4-5 hours of mostly light, broken sleep).
OHP:
127.5# 2x3
95# 1x5
95# 5x3
My form fucking sucks, but I think I started to get it.
Chins:
1x3
1x2
1x1
Lat pull downs:
135# 1x10
150# 1x6
145# 1x5
Yep.
2011/9/28
Slightly sick today, and yet again my body failed at figuring out the complex task of sleeping, so tired.
Front squats:
185# 3x3
Easy.
Bench:
197.5# 1x5, 1x4, 1x3
I just didn't have anymore go. Could've been from the extra form work on Monday, or being sick, or tired, or some combination. Point is, I didn't get it, and thus I'm disappointed with myself.
Going to get them on Monday, because fuck failure.
Deadlifts:
410# 1x5
First time using collars on my deads (fuck you, Marotta), so it was slightly more than the normal 5# jump. Form was a little off, but none of these were notably hard. Still easier than 2-weeks-ago's 400#.
Marotta
09-28-2011, 05:34 PM
2011/9/28
Slightly sick today, and yet again my body failed at figuring out the complex task of sleeping, so tired.
Front squats:
185# 3x3
Easy.
Bench:
197.5# 1x5, 1x4, 1x3
I just didn't have anymore go. Could've been from the extra form work on Monday, or being sick, or tired, or some combination. Point is, I didn't get it, and thus I'm disappointed with myself.
Going to get them on Monday, because fuck failure.
Deadlifts:
410# 1x5
First time using collars on my deads (fuck you, Marotta), so it was slightly more than the normal 5# jump. Form was a little off, but none of these were notably hard. Still easier than 2-weeks-ago's 400#.
Collars on Press is more crucial than collars on deads, but regardless, if you can't handle the extra 1/2lb they add you're a pussy anyways.
Yeah pretty much. I just never bothered putting them on 'cause I'm lazy. Didn't make a difference in the deads.
For the OHP, I've never had the plates even move, so I never bothered using the collars there (again, lazy). I probably should, just because, though.
Marotta
09-28-2011, 05:45 PM
Yeah pretty much. I just never bothered putting them on 'cause I'm lazy. Didn't make a difference in the deads.
For the OHP, I've never had the plates even move, so I never bothered using the collars there (again, lazy). I probably should, just because, though.
Eventually some asshole who's too busy sticking their thumb up their ass to watch where they're going will walk too close or bump into you, and the bar may tip and plates will dump on them (funny) or someone on the other side (still kinda funny, but not as much) after this a lawsuit will happen.
Eventually some asshole who's too busy sticking their thumb up their ass to watch where they're going will walk too close or bump into you, and the bar may tip and plates will dump on them (funny) or someone on the other side (still kinda funny, but not as much) after this a lawsuit will happen.
Honestly, I think I would be torn between laughing hysterically, or reaming them the fuck out at that point. But true.
Oh, question for ya: When you started TM, did you move your bench up in 5 pound jumps, or'd you start at 2.5?
Marotta
09-28-2011, 05:50 PM
Honestly, I think I would be torn between laughing hysterically, or reaming them the fuck out at that point. But true.
Oh, question for ya: When you started TM, did you move your bench up in 5 pound jumps, or'd you start at 2.5?
Started with doing 2.5/week on volume and intensity. Currently alternating bench and press every week, adding 5/workout on intensity to each and 5/3 workouts on volume to each.
Started with doing 2.5/week on volume and intensity. Currently alternating bench and press every week, adding 5/workout on intensity to each and 5/3 workouts on volume to each.
I'll definitely be alternating bench and press. When I start up TM, I'll prob'ly give 5 for intensity, and prob'ly 2.5 per week for volume for each. Off-hand that sound reasonable?
Marotta
09-28-2011, 05:55 PM
Do 5 every third on volume like me, it pushes the volume enough to progress, but not so much that you stall out real quick.
That arrangement comes courtesy of Justin from 70's Big.
Oh, okay read that wrong for some reason. Would that be every third week, period? Or every third volume per lift?
Marotta
09-28-2011, 06:03 PM
Oh, okay read that wrong for some reason. Would that be every third week, period? Or every third volume per lift?
Every third volume per lift.
That does make more sense, yeah. Cool. That'll start probably sometime in October. Hoping my bench on Monday will actually not be fail like today. Also curious how far I'll manage to push my squats in LP.
2011/9/30
Squats:
360# 3x5
Had the bar set wrong on my shoulders on the first set, so it was harder than it should've been and gave me a new bruise; oh well. Second and third set were just plain hard 'cause hard.
OHP:
105# 3x5
Still not quite happy with my form, but getting better.
Chins:
1x4
2x3
2011/10/3:
Squats:
365# 3x5
Hard from the get-go, but I got all of them. And got asked to be less loud 'cause these sets were all near enough grinders. Fuck. Must push the last of my LP as hard as I can. On that note...
Bench:
197.5# 1x5, 1x4
Didn't bother to do the third set, 'cause, well... Sup Wednesday last week. Sat there pushing that bar for like 5-10 seconds as hard as I could, and just could not budge it. Fuck was that disappointing.
DB row:
45# x 10 each arm
60# x 25 each arm
2011/10/5:
Front squat:
195# 3x3
OHP:
105# 3x5
Think I'm finally getting this, or at least close. At least on the last set. Fuck.
Deadlifts:
415# 1x5
I need to start doing a full-reset between each rep (stand up, position, set and go, like 5 seconds) because I'm losing it between reps, and so I end up with some back rounding (or today, a good amount) which is obviously bad in and of it self, but also kills my lockout power.
Also, pretty sure I'll be going onto TM starting next week. I don't see myself being able to continue LP (failed twice on bench at the same weight, and my squats are getting to be too mentally draining to continue the way they are - aka, I'm pussying out of my LP, but fuck it).
2011/10/7:
Squats:
Decided that since I'm gonna start TM next week and I didn't really have it in myself to psych myself up for another PR 3x5, I'd just fuck around on squats.
1x20 @ 225# (bodyweight)
OHP:
110# 3x5
Form should be more or less acceptable now. Makes me happy, finally. Apparently suicide grip helped, though it feels dirty.
Chins:
1x4, 2x3
Each rep chest to bar, or within an inch. Static hold at the top of the very last rep followed by a slow negative.
Marotta
10-07-2011, 06:48 PM
Squats:
Decided that since I'm gonna start TM next week and I didn't really have it in myself to psych myself up for another PR 3x5, I'd just fuck around on squats.
1x20 @ 225# (bodyweight)
This should have been very easy for you.
It was hard in that I'm not at all conditioned, and have never done more than 5 reps on a squat. In terms of weight, it was a complete joke. Turns out I did 21, and I definitely could've done more. I probably should've gone for a higher weight, but fuckit.
2011/10/10:
1) Apparently Thanksgiving brings all the autistic people to the gym. The gym was messier than I'd ever seen it and there were more morons around than normal.
2) Fuck volume days. Decided to jump right in at 90% volume across for TM. Hated the squats, bench wasn't as bad. Oh well.
Squats:
325# 5x5
Have some form issues to work on here. Notably, I seem to come forward a bit out of the hole and get some of the weight on my toes, which makes going up harder than it should be. Must fix.
Also, some complete fucktard apparently wanted to take himself out of the gene pool. After I go through the set in my mind, with my eyes close, I open them and see... some dumbass trying to get the stupid plastic things to make a platform. Which means that if I unrack the bar, he gets smoked in the face BECAUSE THERE IS NOT ENOUGH ROOM FOR SOMEONE TO BE THERE LIKE THAT. Fucking moron. Fuck.
So after my set I tell him that he shouldn't do that, 'cause he might get hit (politely). What do I see him do while I'm resting? Bring his 50# dumbbell right to the same spot, but on the opposite side of the rack, and double-hand-curl it. Then put it down right there.
Oh, and of course he left the dumbbell there when he was done, as well as the little 1-foot-high platform he made to use as a bench (beside the rack, of course), and a fixed-weight bar on the opposite side of the room.
Bench:
175# 5x5
On my second set, someone decided that, despite me not asking, I should have a spot. So out of nowhere, fucking Jazz Hands. Had to pause between reps to say, "get the hands away!".
Power cleans:
135# 5x3
Still need form work here (go figure, me needing form work). Notably, getting my elbows up faster so that my rack is caught on my shoulders better.
2011/10/12:
Squats:
245# 2x5
Press:
95# 3x5
Chins:
1x4
1x3
1x2
These were harder than they should've been. Oh well.
Back extensions:
5x10
Did not realize just how much easier the light day is. Jesus.
Marotta
10-12-2011, 07:03 PM
That might be a bit too light for squats.
80% of what you ended SS on should be just about right.
Marotta
10-12-2011, 07:03 PM
What the fuck is a "Trei" anyways?
I'd initially meant to just do front squats on Wednesdays, but realized (last night) that I still need some form work so decided not to. So I just kind'a looked for something quick and went off what Justin says in the TM ebook (75% of Monday). Think I should try higher next week?
And I'm pretty sure Trei is something I got off of a random name generator when I was too lazy to think of a name for a character when I played WoW, and just got used to it over the years.
Marotta
10-12-2011, 09:28 PM
I'd initially meant to just do front squats on Wednesdays, but realized (last night) that I still need some form work so decided not to. So I just kind'a looked for something quick and went off what Justin says in the TM ebook (75% of Monday). Think I should try higher next week?
And I'm pretty sure Trei is something I got off of a random name generator when I was too lazy to think of a name for a character when I played WoW, and just got used to it over the years.
I don't think it really matters all that much.
Please tell me you've stopped playing WoW.
I don't think it really matters all that much.
Please tell me you've stopped playing WoW.
I'll prob'ly stick with this for now. Maybe up the Wednesday's weight a little bit, but we'll see.
I have indeed. I played for quite a while though, heh.
Marotta
10-12-2011, 09:34 PM
That's pretty lame.
That's pretty lame.
You racist fuck.
Marotta
10-12-2011, 10:04 PM
You racist fuck.
I don't speak jibba jabba
2011/10/14:
Squats:
365# 1x5
Form fixes from Monday/Wednesday (latter especially) seem to have worked splendidly. Sitting back more, and actively thinking heels + chest during the reps. Bar path still needs a bit of work, but compared to previous, is almost perfect: 365# 3x5 from Monday last week, I had the bar actually go in front of my knees, so in front of my foot altogether. Caused the reps to be a hell of a lot harder than they had to be, and also had a fair amount of knee-cave because of it. With the fixes today, without even thinking about my knees at all, I didn't have any knee cave whatsoever.
Also, I may need to cut my depth by an inch or two.
Bench:
195# 1x5
First few warmups felt messy as fuck. Last warmup (160x2) was muchmuchmuch better. Did 195 sans spotter, and prob'ly had another in the tank (though it would've been an epic grinder).
I did, however, have non-uniform pressing. Despite being right-handed, the right side of the bar was going up a touch slower than the left. Which actually makes sense, 'cause my right tricep was feeling off about 1.5 hours before heading to the gym. Oh well.
Deadlift:
420# 1x5
I fucking suck at knowing if my lower back is set properly during a deadlift. Reps 1-3 were passable, not good. Last 2 were sketchy. I suspect that I'm not cueing my chest enough, or something, which causes my set up to be off. Thinking of either doing the same weight next week, a deload, switching to triples, or some combination next week. I'll prob'ly be posting a form check later tonight.
Thoughts?
DB row:
60# 2x25 (1 each arm, obviously).
I'll move up to 65 next week.
2011/10/17:
Squats:
I'm retarded and basic math is beyond me.
325# 4x5
OHP:
105# 5x5
Deads:
Form work at 1- and 2-plates. Lumbar spine still eludes me, but I'm getting better. Ish.
2011/10/19:
Squats:
245# 2x5
Bench:
135# 3x5
Chins:
3x3 chest to bar
Back Extensions:
5x10
Tried a ghetto-rigged GHR on a lat pulldown but I suck too much to complete one. I'll try again next week.
Brother Francis
10-19-2011, 08:03 PM
Hey ass clown! Why's your log over here?
Because I compete (admitedly only 1 thus far. Though I'm signed up for the December one, and there's a strong chance I'll be going to the one in May). Durr.
Brother Francis
10-19-2011, 08:27 PM
True. I've competed 3 times thus far. I just figured I'd wait to post until I, y'know, at least have a 1000lb total. Also the other meet should be in June, I think. I'd like to go to it but it all depends on the progress I make between September and June.
2011/10/21:
Squats:
370# x5
Not too hard, but could've been better. Was a little sloppy, but it was otherwise good. Considering my retard moment on Monday with doing 4x5 instead of 5x5, I'm happy.
OHP:
115# x5
Harder than it should have been, but it's fine.
Deads:
Forgot my damn camera, so had to go a bit by feel.
315 x 2 Was so easy it surprised me. I think I more or less have the back issue down, and no belt helps.
365 x 1 Had someone check me while I did it, and he said my arch was good.
385 x 2 Felt okay and I'm 90% sure I had my arch. Stopped at 2 'cause I didn't feel like readjusting after having put the bar down off-centre.
385 x 1 Didn't feel as good as the previous, and got a giant headrush.
Next week I'll start at 375, and make 10 or 15# jumps up to my previous.
DB rows: 65# 2x25 (1 per arm, obviously).
2011/10/24:
Squats:
325# 5x5
Hardish but not bad. Had to deal with an idiot trying to get himself thwacked with the bar. Then later yell at him mid-set when he wanted to do it again.
Bench:
175# 5x5
Hardish but not bad by any stretch.
Deads:
275# 6x1 speed sets
Chins:
3, 2
Just because I was right beside it anyhow.
2011/10/26:
TM light day
Squats:
245# 2x5
Had to use the squat rack today. I forgot how much I absolutely hate using it.
OHP:
95# 3x5
Easy as can be.
Chins:
4, 4, 4
All deadhang chest to bar. BARELY got the last rep on the third set. The last part of the rep felt like it took 20 seconds, so it really prob'ly took like 3-5. Which is still forever. Going for 4/4/4 again next week.
Jury rigged GHR via latpulldown:
Kind'a sort'a got 1... in that I was able to get it by giving myself some momentum by pushing off the ground with my hands. Tried for a second one after a brief rest, and got stuck at about 45 degrees or something until I fell.
Back Extensions:
5x10
Easy as hell, adding some weight next week.
Turkish Get-up:
25# 2x5
First time ever doing these, so started light. I suck at them, but they're fun.
2011/10/28 Intensity day:
Squats:
375# x5
First rep of the last warm-up (295) was sloppy as fuck. Almost bailed on the first fucking rep of my work set but saved it and cranked out the rest of the set. Had too much momentum on the way down.
Bench:
200# x2
Couldn't budge it past an inch or 2 off my fucking chest. Fuck.
Deadlift:
365# x4
Back was rounding, felt heavier than it should have. I apparently forgot how to fucking lumbar in the span of 3 minutes, as 315 was perfectly fine. During my warmups I was psyching myself out because of the bar scraping my shins so I put on pants. After this I said fuck it and just left.
Fuck everything about this piece of shit session.
2011/10/31:
Squats:
330# 5x5
Apparently at some point my depth got away from me a bit, so I need to fix that. Shouldn't be too hard, though. Also need to fix a problem of coming forward on my way out of the hole. Not 100% sure of what's causing that, but I'll get it.
Press:
105# 5x5
Last reps of sets 3-5 were grinders. Third set in particular I almost lost due to the bar getting so far in front of me, and had to actually strain to pull it back while pushing up. Never before have I felt my biceps get tired after a set of OHP. Last set, minus the grinder, was much better though. Fourth was better than 3, but not spectacular.
Chins:
4, 3, 3. Why I wasn't able to get 4/4/4 like on Wednesday I'm not sure, but suspect it may be due to the greater amount of volume before chins on a Monday Vs. on a Wednesday.
2011/11/2
Squats:
245# 2x5
Bench:
135# 2x5
ghetto-rigged & assisted (push off the ground for momentum) GHR in a seated calf-raise:
2x1
Weighted back extension:
5x10 +25#
TGU:
25# 2x5 (1 set per arm)
30# 2x4
-----------------
Considering I'm running a ~3k weekly deficit, I'm not liking my recovery abilities for TM, and am apparently experiencing me some program ADD. As such, I'm going to be giving madcow a try starting on Friday, and see how I like that instead. Also helps that, as I learned while doing advanced novice, I much prefer deadlifting on a separate day, which Madcow has.
2011/11/4:
Madcow Friday
Squats:
175#x5
217.5#x5
260#x5
305#x5
355#x3
260#x8...except it was 9 because counting is hard.
Depth issues seem to be fixed. Fucked my set up on the triple, but it went okay nonetheless.
Bench:
90#x5
112.5#x5
135#x5
157.5#x5
185#x3
135#x8
Didn't have myself centered on the bench for the triple, which made it harder, and had some kid almost walk into my barbell (seriously, if I'm touching a barbell, do I emit some kind of retard-magnet or something? This happens to me way too often).
First 4 reps on the last set were paused, last 4 were touch and go.
DB rows:
65# 5x10 each arm
Contemplating doing barbell rows as the program says, but I hate them compared to DB rows. We'll see.
Dips:
3x8 BW
Haven't done these in months upon months. I'll do bodyweight again next week, then prob'ly add weight.
Chins:
3
Couldn't get the fourth, prob'ly due to my back being tired from the rows. Said fuck it and went for what the program says...
BB curls:
65# 3x8
Felt so dirty...
Lying Tricep Extension:
42# x8
52# 2x8
First time doing these, so I just slapped 10s on. Then another 5 on each side. I'll add more for next week.
Brother Francis
11-05-2011, 03:22 PM
BB curls:
65# 3x8
Felt so dirty...
Lying Tricep Extension:
42# x8
52# 2x8
Excellent work!
Excellent work!
I'd say I got a wicked pump, but I didn't actually notice any. I fail.
Brother Francis
11-05-2011, 05:45 PM
I'd say I got a wicked pump, but I didn't actually notice any. I fail.
That is indeed a fail. How are you gonna get swole if you don't get your sweet pump on?
hamburgerfan
11-05-2011, 10:31 PM
Nothing wrong with a few barbell curls. I've started doing 3 sets of them twice a week.
Nothing wrong with a few barbell curls. I've started doing 3 sets of them twice a week.
I imagine if nothing, they're good for re/prehab, and they're also nice for vanity's sake. Mostly it's a matter that I just haven't done a set of curls in over a year, so doing one now is just... odd. So I went for the stereotype of them in my comments. Also joked with another guy there who's into powerlifting that we should double team the curls, or have one of us do them in the power rack, the other in the squat rack (we only have 1 of each). I mean, c'mon, you get a better pump if you don't have to waste energy lifting it off the ground!
2011/11/7:
Madcow Monday
Squats:
177.5# x5
222.5# x5 (stupid spreadsheet not just saying "2 plates". Oh well)
267.5# x5
belted
310# x5
355# x5
More or less fine throughout. Working on being a touch more upright, rather than seemingly collapsing (which then causes the bar path to shoot forward coming out of the hole). As such, I've also put the safety pins one hole higher, as a sort of mental cue for it.
...incidentally, I smacked the left side of the bar off the pin on my fourth rep. Whoops.
Bench:
92.5# x5
115# x5
140# x5
162.5# x5
185# x5
Finally found a decent way to record myself benching. Not the greatest angle, but it'll do.
Skip to 23ish seconds in unless you want to see me listen to a bit of music, chalk my hands slightly, and take a sip of water.
http://www.youtube.com/watch?v=maUocyu039k&feature=player_detailpage#t=23s
I appear to have a bit of a wonky bar path coming out of the hole.
DB Rows:
5x10/arm @ 65#
Hyperextensions:
2x10 +25#
Discovered that with enough momentum on the downswing, I can lift the side my feet are on off the ground.
Decline situps:
3x8 (hole 1).
I apparently suck at these. Which, really, is no surprise when I consider that I haven't done a situp in I don't even know how long. Couldn't have gotten a 9th on the third set if I tried. My quad also randomly cramped up at the same time, just in case.
Got home and found out I was supposed to do 4 sets. Whatever.
Brother Francis
11-08-2011, 04:10 AM
Bench bar path looks straight enough to me. You set up really high on the bench though.
You mean in terms of where on the bench I am? Kind'a sort'a yeah. It's the position I found that lets me get tight, and works for not taking as much energy/losing tightness getting it out of the rack. At least thus far.
swilczewski
11-08-2011, 06:11 PM
Bar path looks alright but you look like you pause and take a breath on every rep. I have found it very helpful to hold my breath for the first 3-5 reps (or however long you can without seeing stars or feeling shitty). It will help you maintain your tightness and get your whole body working more as a unit. Just my two cents.
Bar path looks alright but you look like you pause and take a breath on every rep. I have found it very helpful to hold my breath for the first 3-5 reps (or however long you can without seeing stars or feeling shitty). It will help you maintain your tightness and get your whole body working more as a unit. Just my two cents.
I do that a lot for my warmup sets, but not so much my work sets. I'll give it a shot for Friday's triple and see how it feels.
Occurs to me, as well, that by holding my breath for multiple sets, that should allow me to get the set done faster, which should have me fatigued a bit less by the last reps. Definitely will try this.
2011/11/9:
Madcow Wednesday
Squats:
175# x5
225# x5
267.5# 2x5
These were okay, though randomly my left hip started bitching, which made things a bit more annoying. I don't think it's anything, but I'll watch it and see. And get some hip stretches going.
OHP:
72.5# x5
87.5# x5
100# x5
115# x5
Giant headrush at the top of rep 2 which caused the bar to start wobbling everywhere. And in addition I still bloody suck at these, and don't know why. I mostly have my bar path sorted out, though it still needs a bit of fixing. Bar speed slows way the hell down as I pass my head.
Deads:
230# x5
275# x5
both DOH, rest hook
322.5# x5
367.5# x5
Lumbar was rounding a little bit still, but was better. Need to fix that.
Decline situps:
1x4 @ setting 1 (highest)
Ab-DOMS blows, and so does my ab strength, evidently. Changed to setting 3.
2x8
GHR:
1x1
1x2
Both sets were assisted at the bottom with a push to get momentum.
Chins:
3x3
Chins with ab-DOMS blow.
2011/11/11
Madcow Friday
Squats:
Left hip still sore today (moreso than it was on Wednesday), which had me limping a little bit between sets, but didn't seem to bother me too much during the sets.
175# x5
225# x5
267.5# x5
310# x5
365# x3
267.5# x8
Went okay, the triple felt a bit harder than it should've been. Prob'ly psyched myself out a bit 'cause of my hip.
Edit: Had a notable amount of GM on reps 2 and 3 because the bar went forward on my way out of the hole again. Need to fix that.
95# x5
115# x5
145# x5 (should've been 140 but wasn't because I can't tell the difference between 2.5 and 5-pound plates)
162.5# 5
190# x3
140# x8
Was harder than it should have been. The third rep went up much slower than it should've, but it went up so whatever.
Edit: You can see in the video how much slower rep 3 went than rep 2. Not as slow as I thought while I was doing it, but still slow. Just didn't have as much drive off my chest for some reason. The bottom half of the lift is definitely my weak point; once I get it halfway up It's a done-deal.
http://www.youtube.com/watch?v=GbsD_eZsV1I&feature=youtu.be
Pendlay rows
75# x5 (should've been 70, but see bench)
85# x5
105# x5
120# x5
142.5# x3
105# x8
Easy as can be, but I forgot how tedious anything smaller than a 35-pound plate is when coming off the ground. Switched to these from the DB rows partly in the interest of time, and partly to give me a more logical approach to progressively loading it.
Dips:
3x8 BW
Think I was stupid and didn't check what the bars were set to (in vs. out setting, or a mix), as my left shoulder now hurts. Alternatively, I might've mucked with it yesterday a bit. I'll see how these are next week (doing BW again), and if my shoulder still complains, I'll find an alternative.
Curls
3x8 @ 65#
Meh. Supersetted with the first 3 cable pushdowns
Cable Pushdown w/ straight handle:
40# x8
50# x8
60# 2x8
First time using this, so was finding a weight that works. 40 and 50 were way too light, 60 seems okay. I'll do this weight again next week, then start adding.
2011/11/14:
Madcow Monday
Squats:
185# x5
225# x5
belted
275# x5
320# x5
365# x5
Hip is still sore, but it's better than it was on Friday. It's the reason I put my belt on for 275. Also had to force some adrenaline for 320 for some reason.
365 was sloppy, love tapped the pins on the right side on rep 3 or so, but it got done. Stupid hip.
Bench:
95# x5
120# x5
145# x5
167.# x5
190# x5
These went okay, but I did lose my back tightness between reps 4 and 5 of 190, which made rep 5 harder than it should have been.... yet the entire set was easier than on Friday (same weight but for a triple). The fuck? Held my breath for reps 1-3, single breath for 4 and another for 5.
The bench I normally use also needs to be tightened. It wobbles from side to side, which is annoying as fuck. My bench options are currently the Wobbler and the Slip 'N' Slide. Fuck.
Pendlay Rows:
75# x5
90# x5
107.5# x5
125# x5
142.5# x5
Still hate doing these with plates smaller than 35s. Oh well. Nothing much to say for these.
Weighted Back Extensions:
2x10 +25#
Did these very, very slowly.
Decline sit-ups:
1x5 setting 1
3x6 setting 2
Was feeling these in my back for some reason, which is rather frustrating. Was uncomfortable as shit.
Totally forgot to post Wednesday's shitty session:
2011/11/16:
Squats:
185# x5
225# x5
Hip was still hurting so I cut these short, since I was feeling it by 185 and 225, and Wednesday is a light squatting day anyhow.
OHP:
70# x5
90# x5
105# x5
117.5# x5
Apparently the past few weeks I'd been forgetting to make my lats into a shelf. Also went back to a thumb-around grip AND a bit more lay-back ala the new SS mechanics. This was so much easier than 115 it wasn't reasonable. Love.
Deadlift:
235# x5
280# x5
327.5# x5
375# x5
1) Fuck hook grip, back to AG. 2) Back was rounding again, I need to be a hell of a lot more vigilant with that.
Decline situps:
3x8
felt these in my back (unrelated to deads, as this happened on Monday as well). Annoying...
Chins:
3x3
1x2
Ghetto-rigged GHR:
1x2
1x3
Assisted via a bit of momentum coming off the bottom. Getting better at these.
2011/11/18:
Friday
Squats:
185# x5
225# x5
275# x5
belted
320# x5
375# x3
unbelted
275x8
Hip is still a touch sore, but much better. Wednesday's break from squats was a fantastic idea, and if it's still bothering me next week I may yet do it again.
Otherwise: Took it slow today for my hip's sake, but it's definitely getting better. Barely bothering me now. Only 320 and 375 were belted. Still shooting forward out of the hole a bit, seems to just be form degredation due to weight/fatigue. First few reps of 275 (the 8-repper) were perfectly fine, but as I got more tired I started edging forward out of the hole. Something to fix, but definitely a fatigue thing so I'm not *as* worried by it. Also, from now on, unless something is bothering me (such as my hip...), only the last warm-up and top-set will be belted. Anything less, and the back-off set, will be unbelted.
Bench:
95# x5
120# x5
142.5# x5
167.5# x5
195# x2
195# x2
142.5# x8
First 195 I failed at tightness. As soon as I unracked it, I should've just re-racked it, my tightness was that bad. I was stupid and went for it anyhow. Second one, I didn't rest long enough, I think. If I did my first set like the second, I would've gotten the triple with some left in the tank. Oh well.
Pendlay rows:
75# x5
95# x5
107.5# x5
125# x5
145# x3
107.5# x8
Dips
3x8 BW
Only felt the slightest of twinges on the very last rep of the second set. Seems I was just stupid last week, and so these will stay.
BBcurls:
70# 3x8
Tricep pushdown
60# 3x8
2011/11/21:
Madcow Monday
Squats:
185# x5
235# x5
280# x5
belted
327.5# x5
375# x5
Felt like shit. Then I watched the video... and it actually looked decent. Still have my normal problem of shooting forward out of the hole, but it was better on reps 1-3 than it normally is, and 4-5 were about what Friday's triple were. Considering my warmups were feeling heavier than normal, this surprised me, and was awesome.
Bench:
95# x5
120# x5
150# x5
170# x5
195# x3
Barely made the third rep, and 4 wasn't happening. Bench is pissing me off. I got less out of Madcow on it than I did TM (TM got me to a 200x2) before stalling. Stopped SS at 197.5 (x5, x4, x3 for the 3 sets, twice). I understand that for a while I was running at a caloric deficit, but that hasn't been the case the past few weeks (not quite lining up with me commencing Madcow, but pretty damn close (within a few day): I've been eating at about maintenance. And yet I still stall at an even lower weight than I did on TM - and took just about the prescribed time to work up to it (it says to hit previous numbers in week 4. I started this program on the first Friday with that in mind, so I'm more or less on track with that). I need to figure this shit out and find something that works for me, because apparently this isn't working, either.
Pendlay Rows:
75# x5
9# x5
110# x5
135# x5
145# x5
Weighted Back Extensions:
2x10 +25#
Will add weight next week.
Decline sit-ups:
4x8 pin#2.
No back pain this time, and these were pretty easy. Next week I'll move back to pin#1, then add weight.
2011/11/23:
Wednesday
Squats:
185# x5
235# x5
280# 2x5
All unbelted. Felt good. Hip's finally starting to heal, and so I went for the prescribed squats today.
Press:
75# x5
90# x5
105# x5
120# x5
Had 1-2 reps a touch forward, but overall not bad at all. Finally mostly happy with these. 5th was hard, but I actually had another 1-2 in the tank. Awesome.
Deads:
240# x5
290# x5
335# x5
385# x5
Back is still rounding a bit. I'll try pushing my hips further back next week, while still thinking laser nipples.
Decline situps:
3x8 pin #3
Chins:
2x3
2x2
1x3
1x2
Overall my chinning ability seems to have dropped in the past while. Need to fix that, so I'm going back to picking a rep number, and doing however many sets it takes to get there. Also thinking of doing ladders, but we'll see.
Ghetto-rigged assisted GHR (momentum from bottom, just a touch):
1x2, 1x3
Valhall
11-24-2011, 12:43 AM
2011/11/23:
2x3
2x2
1x3
1x2
Overall my chinning ability seems to have dropped in the past while. Need to fix that, so I'm going back to picking a rep number, and doing however many sets it takes to get there. Also thinking of doing ladders, but we'll see.
Ladders or pyramid of chins really work, atleast it did for me.
Yeah, I've heard good things about them. I'm not so sure about pyramids, but ladders seem to appeal to me for some reason.
2011/11/25:
Squats:
185# x5
235# x5
280# x5
belted
327.5# x5
382.5# x3
unbelted
280# x8
Finally back into PR land. Unfortunately, I cannot watch the video on my computer, because I appear to have misplaced my camera. Sigh. Gonna keep looking for it tonight, and if I don't find it, check the gym tomorrow (they closed 40 minutes ago) and see if by chance someone decided to not be a cunt and actually handed it in. From looking at it after the lift, however, seemed to be my typical thing. Felt messy as fuck (having the farts didn't help), but it was a bit cleaner than it felt. PR, though, so fuckit.
Edit: Found my camera. Fell out of my pocket and my car tried to eat it, and when I checked last night I couldn't find it due it being dark (camera's black, dark seats, dark floor... yeah...). So huzzah!
Bench:
115# x5
135# x5
155# x5
185# 10x3
In what world if it reasonable that I failed on Monday going for 195x5, and today I can do 185 10x3? AND have the last few sets be the best ones. Also, they fixed the good bench finally, so I no longer have to bench on the Slip 'N' Slide that sits under a friggin light (such that I can't even see the centre knurling). Fuck I hate that bench.
Pendlay Rows:
115# x5
125# x5
150# x3
115# x8
Executive decision: Fuck rows under 115 (35# plates). Didn't help that I was in a rush and still had assistance stuff to do. I still hate rows under 115, though, so I may just stick with this.
Dips:
3x5 +30#
Will move up in weight when I hit 8 reps.
Barbell Curl:
75# 2x8
75# 1x5
Failed a curl set. Lulz.
Tricep pushdown:
60# 3x8
Moving up next week.
Brother Francis
11-28-2011, 03:57 PM
Executive decision: Fuck rows under 115 (35# plates). Didn't help that I was in a rush and still had assistance stuff to do. I still hate rows under 115, though, so I may just stick with this.
I personally say fuck doing anything from the floor with less than 135. Even when I warm up for cleans, I just start there and keep doing sets till I'm warm. If I had some nice big bumper plates on the other hand...
I personally say fuck doing anything from the floor with less than 135. Even when I warm up for cleans, I just start there and keep doing sets till I'm warm. If I had some nice big bumper plates on the other hand...
Hah, yeah. My work sets of rows are 150, though, so it'd be odd to do less than 135. 35# plates are close enough in size to 45 that it doesn't bother me nearly as much.
2011/11/28
Monday
Going to put in full warm-up weights in here, because meh.
Squats:
bar 2x5
135# x5
190# x5
240# x5
285# x5
belted
335# x5
382.5# x5
Felt off today, and so 382.5 was hard as fuck. One of the reps felt like it literally stopped for 5 seconds, and I was *dead* after the set. My body fuckin' lies. Watch the video on my camera (will watch on computer later), and... slow but okay?
Bench:
Bar 2x10
95# x5
115# x5
135# x5
165# x5
195# 15x1 (singles)
Pendlay Rows:
115# x5
135# x5
150# x5
Back Extensions:
35# 2x10
Last 2 reps were hard, staying here for a bit. Had a wicked back pump after this.
Decline sit-ups:
4x8 pin#1
adding weight next week.
So, any input here is appreciated. My meet is a week Saturday (the 10th), and I'm currently planning attempts. What I'm working off of is this...
Squats: 382.5 lbs. x5. Following Madcow, Friday coming would be 392.5 for a triple.
Bench and dead are a bit wonky, but,
Bench: I've gotten 225x1, but that was when I was 20 pounds heavier. 10 pounds or so ago I got 197.5x5 and 200x2. Last week I got 195x3, and then Friday last week I did 185 10x3, yesterday I did 195 15x1 (sets x reps)
Deadlift: A month or 2 back (can't remember off-hand), I got 420x5, but it was very dirty with my back rounding like no tomorrow, and so I've since deloaded. Tomorrow I'll be doing 395x5, and I don't see any reason at all I won't get it, so I'm basing off that.
With that in mind, here's what I'm thinking. I'll be competing in the 100kg/220 lbs. weight class.
Squats
First attempt: 177kg/390 lbs.
Second attempt: 188.6kg/415 lbs. assuming the opener goes well. If it does not, 184kg/405 lbs.
Third attempt: 193kg/415 lbs. or, depending on first and second attempts, 188.6kg/415 lbs.
Bench
First attempt: 88.6kg/195 lbs. Considering I did this for a 15 singles yesterday, I'm tempted to raise this to 200 or even 205. Thoughts?
Second attempt: 97.7kg/215 lbs. or 93.2kg/205 lbs. depending on first attempts. If I raise the first, maybe have the fall-back second as 95.5kg/210 lbs.?
Third attempt: 102.3kg/225 lbs. or 97.7kg/215 lbs. depending on previous attempts.
Deadlift
First attempt: 184kg/405 lbs.
Second attempt: 190.1kg/420 lbs.
Third attempt: 1997.7kg/435 lbs. OR 195.5kg/430 lbs.
On way or another, I'll totalling at least 1000 pounds, ideally closer to the mid/upper-range.
My thoughts for the next week or so:
Tomorrow will be as normal (medium squats, OHP, then deads, 395x5).
The weekend, however, I'm contemplating for one of the days hitting my openers, and possibly second attempts. This could happen on any of the days of the weekend, really.
Then next week, I'll probably just do some mediumish stuff, or edging towards heavyish weights (so, 335-340 squats) but only for a double or two, and this would be on Monday or Tuesday - bench, 185-190 for a few singles/doubles/triples (something), and deadlift prob'ly something around 365 for a double. Then Wednesday or Thursday, a light-medium (so 280ish squats) for 1-2 sets of double/triple just to get some blood flowing and be fresh for Saturday.
Thoughts?
2011/11/30
Wednesday
Squats:
Bar 2x5
135# x5
190# x5
240# x5
Hip was at it again, so cut these off early.
OHP:
Bar 2x5
75# x5
95# x5
105# x5
122.5# x5
Warmups were phenomenal, work weight was messy. Forgot to get under the bar, and so my last rep was a leg-shaking grinder, but I got it.
Deads:
135# x5
245# x5
295# 2x2
345# 2x2
belted
345# 2x1
405# 4x1
Decided fuck it, and went for singles of my opener at the meet (on the 10th). In the process, I learned the following:
1) My sticking point is, once again, off the ground (was lockout for a while).
2) Jesus fuck I love singles. Fuck reps, at least for a while. Will be sticking with singles.
3) I am looking forward to the meet.
4a) I deadlifted more than Marotta today and similarly,
4b) I had a Marotta moment. Random good-looking PT stopped to watch one of my singles and also checked me out. /Marotta
Decline sit-ups:
3x8
Chins:
Ladders: 1, 2, 3, 1, 2, 3, 1, 2, 1, 2, 2, 1 (21 total)
Ghetto-rigged GHR (with a touch of assistiance via momentum at the bottom):
3x3
These are getting easier and easier. I'll be doing them unassisted soon, which is spiffy.
Also, I get to shave my pedo-satche today. I can finally stop feeling like a 14 yearold pedophile finally. Thank fuck.
2011/12/2:
Friday:
Last heavy workout before my meet next week (10th).
Squats:
Bar 2x5
135# x5 (actually jump squats)
175# x3 (actually jump squats)
225# x2 (actually jump squats)
275# x2 (actually jump squats)
315# x1
belted
365# x1
395# 2x1 (singles), ~1m rest
395 is my opener for the meet (and a PR to boot), got 2 singles at it easily. I'm golden for that. Jump squats were really because why the hell not.
I contemplated going to 405 but checked my ego, and same with doing more singles. A) Didn't want to stress out my hip too much. B) Didn't want to stress out my wrist too much (I feel like an old man, brb throwing out my hip or something), which has been hurting on squats the past few times. Today it didn't, though, and I think that may be due to me taking a much wider grip than normal.
Normal, for reference, = almost right where the knurling begins (same grip as my press). Today = pinkies just shy of the rings.
Bench:
Bar 2x10
95# x5
115# x5
135# x10
165# x3
195# 4x1 paused (though I probably should've paused slightly longer - oh well)
Deads:
135# x10
felt like it
Pendlay Rows:
135# x5
155# 10x3
Felt like doing a bunch of triples. 60-90s rest between
Dips:
3x7 BW +30#
Curls:
75# x8, 6, 5
Tricep pushdown:
70# 3x8
2011/12/5:
Monday
Apparently the concept of a "light day" is lost on me.
Deads:
135# 3x5
First set DOH, second set 1-armed with right hand, third set 1-armed with left hand.
Power cleans:
135# 1x15 (singles)
I tried a push press in there somewhere, got it, but it was messy. First time ever doing one.
Incline bench press:
bar 2x10
95# x5
115# x3
135# 15x2 (doubles)
First time ever doing these. Turns out I like them and kind of got carried away. I'll be adding these in more regularly after the competition.
Curls:
80# 3x6
Forgot to do decline sit-ups. I'm gonna make sure to actually keep Wednesday light.
AdamW
12-06-2011, 10:41 AM
Just read your whole log, that bench press shit sounds fucking irritating.
What is your plan after the meet? I have had incredible results using 5/3/1 for my bench and press, sort of contrary to a lot of other people though. But I find if you pyramid back down through your previous 2 worksets after the top set, you get a lot of solid volume in. Plus the AMRAP thing is a mental relief big time because the minimum reps you need to hit are ALWAYS easy, and anything after that is just bonus. You can go to the gym and have the shittiest day ever and it's not considered a stall unless you are below your minimum reps.
As far as the deadlift "off the ground" sticking point, that is the same as me and I'm finally killing it, for two reasons.
1. Lift the bar AS FAST AS FUCKING POSSIBLE. Squeeze into it, take the "looseness" out of it so that there's just enough pressure on the bar that your arms are locked out and it's not rolling, then RIP IT AS HARD AS YOU FUCKING CAN. The deadlift is all about momentum, the faster the bar moves the less work you need to do to keep it moving. Think of pushing the floor away instead of pulling the bar up. I always used to just grind every rep by using "slow strength" and this speed thing is working miles better.
2. RDLs. My posterior chain is a weak piece of shit, and by the sound of your "falling forward" squat problem, your posterior chain is probably also as shitty as mine. I have that exact same problem on my squats and it's because my knees start extending but I can't maintain my back angle because off a weakass PC, so it turns into a good morning. RDLs have brought up my hamstring/glute/lower back strength considerably. I usually do 3x8-10 or 5x5.
Looking forward to the meet on Saturday man, glad we're in the same flight! I have another friend competing who is unfortunately in Flight 1 so I won't be able to warm up with him or even watch his lifts which really sucks.
Just read your whole log, that bench press shit sounds fucking irritating.
What is your plan after the meet? I have had incredible results using 5/3/1 for my bench and press, sort of contrary to a lot of other people though. But I find if you pyramid back down through your previous 2 worksets after the top set, you get a lot of solid volume in. Plus the AMRAP thing is a mental relief big time because the minimum reps you need to hit are ALWAYS easy, and anything after that is just bonus. You can go to the gym and have the shittiest day ever and it's not considered a stall unless you are below your minimum reps.
Time for me to be wordy, heh.
I know part of the reason that my bench has been being a prick is 'cause I've been losing weight. So realistically, when you consider it I've maintained my bench strength while losing 25 pounds since September. But, well... I'm a stubborn bastard, and maintaining isn't good enough for me. All my other lifts have gone up (squat especially, but squats seem to be my baby for whatever reason). I'm not 100% sure, but from the past couple of weeks I've discovered that I really like singles, doubles and triples (which is why I was doing doubles of incline bench yesterday). My thinking is that, when I ran a cycle of Smolov Jr. for my bench (which probably wasn't necessary, but oh well) it did quite well and and I seemed to thrive on the high intensity days. The 10x3 day (fourth day of the week) was actually the easiest, and what I enjoyed most, despite being the day after doing 8x4. So my figuring is my bench needs both volume as well as high intensity so as to keep used to handling heavy weights - and the multitude of sets also means a lot of form work. I honestly think that that's why my bench didn't do well on Madcow: Only 1 high-intensity set, and otherwise everything was relatively light.
So with that in mind, what I'm probably going to do is either singles, doubles or triples at 85%+, and keep rests low (60-90s seems to be fine and keeps me focused) for 10+ sets. It also seems to be easier to recover from due to it being less TUT and less stress on the CNS. I had been considering 5/3/1, and if this doesn't work I may go to that for my bench and press. First I'm going to try this, though.
1. Lift the bar AS FAST AS FUCKING POSSIBLE. Squeeze into it, take the "looseness" out of it so that there's just enough pressure on the bar that your arms are locked out and it's not rolling, then RIP IT AS HARD AS YOU FUCKING CAN. The deadlift is all about momentum, the faster the bar moves the less work you need to do to keep it moving. Think of pushing the floor away instead of pulling the bar up. I always used to just grind every rep by using "slow strength" and this speed thing is working miles better.
Yeah, that I can understand. My form on deads still needs a bit of work, but off the ground is something that I'm familiar with and can deal with (it was my original sticking point in the lift). I've heard the cue of "leg press the world" a few times, and I will definitely be trying that in the future. I also need to remember to take the slack out of the bar more consistently (aka, every time instead of most). I do, however, try and pull the bar as fast as I can, and that actually helped with my lockout a lot, in addition to adding my ghetto GHRs every week. For a while I was also trying hook grip (about when I did my reset on it) and once I got back to a reasonable weight, realized I hate it and went back to AG. The downside is that my grip has to be a little further out, but the advantages for me more than make up for it.
2. RDLs. My posterior chain is a weak piece of shit, and by the sound of your "falling forward" squat problem, your posterior chain is probably also as shitty as mine. I have that exact same problem on my squats and it's because my knees start extending but I can't maintain my back angle because off a weakass PC, so it turns into a good morning. RDLs have brought up my hamstring/glute/lower back strength considerably. I usually do 3x8-10 or 5x5.
I've been thinking about adding RDLs (or arched-back GMs, such as what KSC talks about) in somewhere. Chances are what I'll do is, for now, continue with the weekly decline sit-ups (which have definitely helped a lot already) and, GHRs, keep improving on that, and once I'm comfortably doing a few unassisted (which should be soon) and then see where my weakpoints are and decide on adding the RDLs/GMs in.
For the squats, it could either be a weak PC (I know, at least in the past, I was a walking checklist for weak glutes) or a weak core (first time I did decline sit-ups, I did 3x8 with no weight and could not have done another at all). I've been improving both, and my forward-falling has diminished. Problem is, I'm just not sure if it's one or the other, or both, that have been helping. But then, I'm weak in both, so I'm inclined to believe both.
Looking forward to the meet on Saturday man, glad we're in the same flight! I have another friend competing who is unfortunately in Flight 1 so I won't be able to warm up with him or even watch his lifts which really sucks.
Yeah, same thing for me. When I checked it last night, I saw that my friend and his brother were in flight 1 and was kind'a sad. The way it goes, I guess. And agreed, definitely looking forward to the meet and lifting in the same flight as you.
AdamW
12-06-2011, 11:50 AM
The Hepburn A program might be something you'd enjoy for your presses, basically this:
2-2-2-2-2-2-2-2
3-2-2-2-2-2-2-2
3-3-2-2-2-2-2-2
...
3-3-3-3-3-3-3-2
3-3-3-3-3-3-3-3
...add weight and start over.
The progression is pretty slow but you could probably do it a bit faster by adding the triples on more sets than just 1 each workout.
I'll definitely have to look into that a bit more closely (after this week, though, I'm distracting myself enough from studying/essays as is, hah).
However... I think I might have just fallen in love with the 100kg weight class. The squat pro record for junior is 346 pounds. My opener is 395. Not exactly a spectacular achievement, but hey, whatever.
Brother Francis
12-11-2011, 08:45 AM
Congrats on the 5 minute record, lanky man!
Congrats on the 5 minute record, lanky man!
Gah! I can't believe my record got taken so quickly. I don't think there was even anyone in Flight C that was in the right age/weight class for it, either. I'm gonna have to take it back next year, and then for the year after set it such that no one can take it ever. :P
Brother Francis
12-11-2011, 11:15 AM
All I need is the bench record, brah.
Totally forgot to log Wednesday:
2011/12/7:
Zercher squats (because fuck it):
bar x5
95# x5
115# x5
135# x5
155# x3
175# 4x3
Dips: 3x8
Chins: 2x3, 1x2
Curls:
80# x5
70# 2x6
Decline sit-ups:
3x8
Meet recap from yesterday:
So, leading up the meet I decided that I would experiment with a water cut. My rational here was that I'd never done one before, and it's not necessary, so I would experiment with it now so that I know what it's like when it is necessary and I know anything I need to keep in mind/improve. I didn't do it particularly well, because I had an exam on Thursday and was unwilling to not eat/drink (but kept it minimal).
Monday: 213.5#
Weigh-in on Friday around 2pm: 206
Weight when I woke up, after taking a crap, on Saturday: 219. All you can eat sushi + XL meat lovers pizza + pound of wings + litre of chocolate milk + however much water.
...weight upon going to bed last night, around 2:30: 214.5 (heh)
And finally, upon waking up this morning: 210.5.
For some reason I find that amusing. Anyhow, on to the meet (sort of):
So, I got there for rules around 11am, with the meet scheduled to start around noon. Which would be good, because this was a combined raw/equipped meet, so it would take a while. Unfortunately, there was a highschool meet going on before-hand that didn't finish until around 2:15 or so, so the first flight didn't even get started on squats until 2:30, and the second flight started around 60-75 minutes later (my flight).
Squats:
Went through my warm-ups feeling like shit, 'cause I'm not used to a fat bar. Regardless, my warm-ups have a tendency to feel like shit, so it's whatever. My opener was 395, and was set to beet the current Junior (20-23) 220#/100kg record of 346.
Too bad I forgot to tell the judges.
With that in mind, I set my second attempt at 185kg/407lbs. to make sure that I got it (it's a PR for me). I also asked one of my friends to tell a judge when my attempt came, in case I forgot again (I spend most of the time between attempts listening to music, rocking out to all hell and am full of adrenaline going into squat attempts, and so tend to forget). Francis (he has a log here on the forums in the SS logs) was awesome and told one of the judges for my second attempt. I set up, went down, and then hit my dreaded sticking point of just above parallel. I have yet to ever fail a squat, and I wasn't about to let it happen on a record-setting attempt, so I let out a nice scream and good morning the ever living shit out of it. Got the rack command, and got 3 white lights, and a comment from one of the judges, "If there was ever a national record for good mornings, that would be it!" Which was hilarious and awesome. And I got the national record.
For the third attempt I went conservative again, went for 2.5kg above that, so 187.5kg/412.5lbs.. Between my second and third, someone commented to me that I need to drive my elbows way the hell down more, and somehow I kept that in mind going into the attempt. Francis was once again awesome and told the judges, and I went for it. Down, then up and it was easier than my second by far. Didn't even have to scream. 3 whites.
Got my ipod, water bottle and the sheet of paper with my attempts on it, and started walking around to get to the bleachers. Stopped to watch the next lift of 200kg. The guy grinded it out and got 3 white lights. And was also in my weight class, and age group. I was a national record holder for all of 5 minutes. >.>
I'll get it back next time around.
Bench:
So, bench is basically my worst lift by far. Since May the only progress I've really made was in a brief stint of Smolov Jr. during August, at which point I've mostly just maintained (lost a little bit, about 5 pounds I would guess) while cutting.
Anyhow, went through the warm-ups, but I apparently started too early and got cold. So I some more warm-up. Then when my turn came around, I went for my opener of 87.5kg/192.5lbs. (did I mention fuck bench?). Set up on the bench and apparently they called me by accident, and had to wait for them to raise the racks. Nailed my opener, but made the rack command by pure coincidence 'cause I forgot it.
Set my second attempt for 97.5kg/214.5lbs., which is what my third attempt in June was that I failed. Nailed it, and even remembered the rack command (...with one of the spotters reminding me before I set up xD)
Initially I'd set my third attempt for 100kg/220lbs., but with some encouragement I set it to 102.5/225.5lbs. Set up (got another rack command reminder >.>), went down, got the press command, got it about 4 inches off my chest and just couldn't budge it. Spotters took it after a while, and so I continued with the standard I set at the previous meet of going 2/3 on bench. Ah well, I can live with that, especially with deads coming up (not my main lift - that'd be squats - but still a good lift for me).
Deathlifts:
So, for the past month or month and a half, I'd been working on form primarily, and aside from a few singles at my opener of 185kg/407lbs., I hadn't deadlifted above 385 since hitting 420x5 around Halloween or something (can't remember exactly).
Did my warm-ups, which felt awesome. Went into the chalk area, put some baby powder on my legs and rubbed it in with my hands, then someone mentioned while I was chalking up that, no matter how much I put on I wouldn't negate the baby powder. Fuck. Ran over to the warm-up area and grabbed a bottle of water, rinsed that shit off, went back (handing the bottle to another guy who had done the EXACT same thing as me), rechalked the ever living shit out of my hands, and began blasting some music and getting my adrenaline going. My attempt came up within 2 minutes of this all happening. Ipod out, went to the platform and TORE it off the ground like it was nothing. I was ecstatic, it felt like nothing at all.
Set my second attempt for 190kg/418lbs., and spent the entire time between attempts just rocking out. My friends got a kick out of it, because I was just basically prowling around, jumping up and down, lip synching and glaring at the attempts screen waiting for my attempt. They got a video of it, they found it so hilarious, hah!
Anyhow, my name came up, stomped up to the platform and once again tore it off the ground. Apparently it went up faster than my first attempt. So awesome.
Going into this, I'd planned for a third attempt of 197.5/434.5 but decided to go for a nice even 200kg/440lbs.. Proceeded to rock out for a few minutes, then stomped up to the platform and once again just tore it off the ground like it was nothing.
Unfortunately for me, by this point it was like 10:15 or 10:30pm, and because of how late the meet was running I wasn't able to get a fourth attempt. Current record is 212.5kg, which means I would've had to go for 215kg/473lbs.. With how easy my attempts were, I'm confident I would've hit it, but alas. I'll get it next time.
Altogether, despite the few hiccups, the meet was awesome and I had a blast. Had a total of 1067, which I'm fine with for now.
Videos:
http://www.youtube.com/watch?v=V2YVB9q8caU&feature=youtu.be
http://www.youtube.com/watch?v=EaKwGdhdqvM&feature=youtu.be
A big thank you to Francis' and his brother's girlfriends for being awesome and recording everything.
2011/12/12
Because I'm dumb and felt like being dumb.
Squats:
Bar 2x5
135# x5
185# x3
225# x3
275# x3
315# x2
375# 15x1 (singles)
Was 50/50 on going heavy, but once I put my belt on for 315 they flew, so I said fuck it. And then I accidentally 15 singles. Gotta work on not GMing still, and driving my elbows down coming out of the hole.
Also, I'm going to hate my legs tomorrow. Oh well.
Bench:
bar 2x10
95# x5
115# x5
135# x3
175# x1
185# 6x3 (triples)
Wasn't feeling it (which, really, isn't surprising. Squat is surprising, however) so I called it here for bench.
Decline sit-ups
4x6 +25#
Brother Francis
12-13-2011, 05:29 AM
Vids are on the way. Slowly... She uploaded mine to Dropbox and it took 20 hours. Now she's uploading yours and Paul's.
Vids are on the way. Slowly... She uploaded mine to Dropbox and it took 20 hours. Now she's uploading yours and Paul's.
Sweet delicious videos... :D
2011/12/14:
Wednesday
Added in videos to my meet recap (no, Francis, I haven't uploaded my deadlift psych-up/dancing :P). Anyhow,
Squats:
bar 2x5
95# x5
135# x5
185 #x3
Mostly to warm-up and get blood flowing into my legs to get rid of DOMS. I haven't had leg DOMS in so long... feelsgoodman.jpg
OHP, the main thing of the day:
bar 2x10
75# x8
95# x3
115# x1
125# x1
135 #x1 (no grinding)
145# Fx3
140# Fx2
95# 2x3 (confidence booster)
140# x1 (no grinding)
145# x1 (not bad, didn't notice grinding)
155# Fx2 (should've just gone to 150, but I'm an idiot)
150# Fx1
Said fuck it at this point. I probably could have gotten 150 if I had've gone for another confidence set, or if I had've gone straight to that, but oh well. 145 is higher than I was expecting, so I'm happy one way or another (even if it's low :P).
Decline sit-ups:
3x6 unweighted
Chins:
4, 4, 5
GHR
3x3
Assisted, but literally a bounce off the ground with my hands (contact on the ground for 0.5-1s).
Triceps pushdown (rope)
50# 3x8
2011/12/16:
Friday
Deads:
135# 2x5
225# x5
330# 3x3
375# 3x1 (singles)
265# 6x2
These were okay, but my singles could've gone a bit better. Ipod battery was dead so I had to listen to the shitty gym music, and by the time I realized my belt needs to be tightened, I was already on the work sets and didn't feel like wasting time for 3 singles to do it. Alternated my under/over for AG.
Shrugs:
265# x3
borrowed straps from a friend at this point when he offered, after I commented to him I felt like a tool doing shrugs with such a small weight.
315# x3
405# 10x3 (triples)
Apparently while my calluses are nigh invincible, the skin right below is not. Tor the skin below the callus of the ring finger of my right hand on the last set. Oh well.
My traps are gonna hate me. But then, I love me some trap DOMS, so I'm okay with that.
Incline bench:
bar 2x10
95# x8
115# x5
135# x2
155# 15x1 (singles)
Barbel curl:
70# 3x8
2011/12/19:
Monday
Not squatting this week, because my hip is still pissing me the fuck off. So giving it this week and then hopefully it'll be okay. Deads don't seem to bother it, which is odd. Oh well.
OHP:
Bar x10
65# x8
95# x5
110# 2x3
115# x3
120# x3
125# x3
115# x1
120# x1
125# x1
110# x3
95# 10x5
Oh god that hurt.
Decline sit-ups:
25# 3x8
ghetto-GHR with assistance (same as last week):
3x4
curls:
70# 3x8
weightliftingfan1
12-19-2011, 04:22 PM
Mostly to warm-up and get blood flowing into my legs to get rid of DOMS.
What do you think delayed onset muscle soreness is?
What do you think delayed onset muscle soreness is?
As far as I'm aware, the discomfort is due to the muscle damage. Which is fine, but if I'm reading your statement right (that my doing a set at 185 would make it worse) then meh. 185 (hell, 225 or 245) is such a low percentage of my max (245 is ~60%, 185 is ~45%) that it will not damage the muscles enough to care with such a low amount of reps, and will just get blood flowing into the muscles to promote recovery. And guess what? Every single time that I've had DOMS, when I go and do a light set like that, it helps the DOMS considerably - last week included.
So, what's the point of your statement? I don't particularly care for the Socratic method, so if you have a point to make, just make it.
Little sad that about a month of my log is gone, but oh well. I've got other copies so it's not too bad.
Yesterday's:
2012/1/26:
Thursday:
Bench Press:
Bar 2x10
95# x8
115# x5
135# x3
150# x3
170# x9
Forgot what I was actually aiming for, but figured I wanted 7 randomly. Cranked out 9, and having just checked the 5/3/1 spreadsheet, I apparently wanted 9. Like a boss. I *might*'ve had a 10th in me as a dumb grind, but no spot and fuckit.
DB Bench:
50# x10, 10, 10, 7, 6
Pushdowns w/ v-bar
52.5# 5x10
Accidentally grabbed the handle for this instead of the rope for face pulls, so just did this (SS'd with curls) first.
Ez-bar curls:
70# 5x8
Facepulls:
52.5# 5x10
2012/1/27:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# x2
365# x1
405# 5x2
455# 3x1
285# 6x2
Whee.
Paused GMs:
155# 3x8
...ow.
Shrugs:
405# 10x5
Felt like 5s today instead of triples. But still felt like 10 sets.
Ab wheel (kneeling)
3x8
Just copying and pasting the missing stuff into here (not gonna format it or anything, so it's gonna be messy, but it'll be back in at least):
2011/12/16:
Friday
Deads:
135# 2x5
225# x5
330# 3x3
375# 3x1 (singles)
265# 6x2
These were okay, but my singles could've gone a bit better. Ipod battery was dead so I had to listen to the shitty gym music, and by the time I realized my belt needs to be tightened, I was already on the work sets and didn't feel like wasting time for 3 singles to do it. Alternated my under/over for AG.
Shrugs:
265# x3
borrowed straps from a friend at this point when he offered, after I commented to him I felt like a tool doing shrugs with such a small weight.
315# x3
405# 10x3 (triples)
Apparently while my calluses are nigh invincible, the skin right below is not. Tor the skin below the callus of the ring finger of my right hand on the last set. Oh well.
My traps are gonna hate me. But then, I love me some trap DOMS, so I'm okay with that.
Incline bench:
bar 2x10
95# x8
115# x5
135# x2
155# 15x1 (singles)
Barbel curl:
70# 3x8
12-19-2011 05:17 PM #115
Trei
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2011/12/19:
Monday
Not squatting this week, because my hip is still pissing me the fuck off. So giving it this week and then hopefully it'll be okay. Deads don't seem to bother it, which is odd. Oh well.
OHP:
Bar x10
65# x8
95# x5
110# 2x3
115# x3
120# x3
125# x3
115# x1
120# x1
125# x1
110# x3
95# 10x5
Oh god that hurt.
Decline sit-ups:
25# 3x8
ghetto-GHR with assistance (same as last week):
3x4
curls:
70# 3x8
12-19-2011 05:22 PM #116
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Quote Originally Posted by Trei View Post
Mostly to warm-up and get blood flowing into my legs to get rid of DOMS.
What do you think delayed onset muscle soreness is?
12-19-2011 06:26 PM #117
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Quote Originally Posted by weightliftingfan1 View Post
What do you think delayed onset muscle soreness is?
As far as I'm aware, the discomfort is due to the muscle damage. Which is fine, but if I'm reading your statement right (that my doing a set at 185 would make it worse) then meh. 185 (hell, 225 or 245) is such a low percentage of my max (245 is ~60%, 185 is ~45%) that it will not damage the muscles enough to care with such a low amount of reps, and will just get blood flowing into the muscles to promote recovery. And guess what? Every single time that I've had DOMS, when I go and do a light set like that, it helps the DOMS considerably - last week included.
So, what's the point of your statement? I don't particularly care for the Socratic method, so if you have a point to make, just make it.
12-23-2011 06:21 PM #118
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Forgot to log Wednesday.
2011/12/21:
Wednesday
Bench:
bar 2x10
95# x8
115# x5
135# x3
155# x2
175# x1
185# x2
185# 2x3
170# x3
Wasn't happening today, but at least I know why (OHP volume from Monday). Gonna switch things around to start benching on Thursdays, and just gonna throw it on 5/3/1. It's not my main focus for the time being, and I figure I'll give it a try anyhow. Gotta figure what assistance work to do for it, but I suspect the main thing will end up being DB bench or something.
Chins:
4, 4, 5
Might've been 6 but I apparently forgot how to count during the set.
T-bar rows:
55# x5
90# 5x8
Decline sit-ups:
3x8
12-23-2011 06:23 PM #119
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2011/12/23
Friday:
Deads:
135# 2x5
225# x5
315# x1
350# 3x3
395# 3x1
265# 6x2
Shrugs:
315# x3
405# 10x3
Got my straps, and like last week, my right hand dislikes me. Straps (which are yellow) already have blood on them. On the 8th set, the skin underneath my callus on my right-hand pinky (towards the wrist) came loose, like last week's ring finger. *Sigh* Whatever.
Ab wheel (kneeling):
2x6 'cause I suck at these.
12-27-2011 11:21 AM #120
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Forgot to log yesterday's stuff:
2011/12/26:
Monday
Was lifting in a buddy's garage today (Francis on the forums), so rest times were a bit longer than normal (but made up for by having queues yelled at me mid-set and a much nicer bar and rack than normal ).
Anyhow:
OHP:
Bar x10
65# x8
95# x5
110# 2x3
115# x3
120# x3
125# x3
115# x1
120# x1
125# x1
110# x3
95# 10x5
Not nearly as bad as last week, and actually felt somewhat easy this time. Next week the work sets get upped. The volume work, I believe, stays the same but I'm going to check for sure.
Chins:
5, 4, 4
In the future I'll prob'ly be tossing t-bar rows on this day as well. And then maybe put pendlay rows on Thursdays (we'll see how that plays with deadlifting on Fridays, however, so I may switch that).
2011/12/27
Tuesday
Squats:
Bar 2x10
135# x5
185# x5
225# x3
275# x2
Belt on
325# x2
350# x2
375# x2
Belt off
225# 2x5 pause squats
Still pancaking, but got it done. Gonna have DOMS since i haven't squatted in almost 2 weeks. Oh well.
Pause squats: Jeebus those were harder than I expected. Buddy commented that the last rep looked harder than my 375 double. Looking forward to getting good at these.
Decline situps:
35# 4x8
Ghetto-GHR:
3x4
12-29-2011 05:07 PM #122
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2011/12/29:
Thursday
Bench: 5/3/1 week 1
bar 2x10
95# x5
120# x5
140# x5
160# x10
This was done really quickly. In that regard, I can see why people like 5/3/1, but in another... the barbell benching was boring on this.
DB Bench:
45x12, 10, 7, 8, 8
This was harder than the regular bench. I suck at these, and I can feel it in my pecs already. I am so not used to stabilizing like that, and the set-up. Gonna stick at this weight.
Face Pull:
32.5# x8
37.5# x10
42.5# 3x10
This seems to hit the rear delts better than t-bar rows. Sticking with this, will do 5x10 next week.
BBcurl:
70# x9, 9, 5
I thin I may just switch to DBs for these, since I'm mostly doing it for pre-hab anyhow.
12-30-2011 05:35 PM #123
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2011/12/30:
Friday
Deads:
135# 2x5
225# x5
275# x2
315# x1
belt on
375# 5x2 (doubles)
417.5# 3x1 (singles)
265# 6x2 (doubles)
Third single was hard, but overall this was easier than I expected. All done with 60-90s rests, minus one in there somewhere where I helped someone with their deadlift form (which then allowed him to immediately get a PR. Only 225, but still felt good to help him with that, and that quickly). Overall, awesome.
Shrugs:
405# 10x3 (triples)
No skin ripping this week, though my right wrist has some red marks/burst vessels/something from the straps. Oh well. Same rests as deads.
DB Row (non-Kroc):
55# 2x10 per arm
Just randomly felt like doing these. Non-kroc style is boring.
Ab wheel (kneeling):
10, 10, 8. Still suck at these.
Last edited by Trei; 12-30-2011 at 06:19 PM.
01-02-2012 07:28 PM #124
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2012/1/2:
Monday
OHP:
Bar x10
65# x8
95# x5
115# 2x3
120# x3
125# x3
130# x3
120# x1
125# x1
130# x1
115# x3
95# 10x5
Program is definitely working. When I started, I wouldn't've been able to get 130 for a triple, I don't think. Today, I think I could've gotten 5.
Chins:
6, 5, 5
Pendlay Rows (for no particular reason):
135# 3x5
[quote]
2012/1/5:
Thursday
Bench:
Bar 2x10
95# x8
115# x5
130# x3
150# x3
165# x10
5/3/1 3s week. How I managed to get 10 for both 160 (last week) and 165 this week, I don't know, but sure.
DB bench:
45# x13, 11, 10, 9, 9
Better than last week and a little less awkward.
Face Pulls:
37.5# x8
42.5# 5x10
BB curls:
70# x9, 8, 6
Apparently decided to not do dumbbells, heh.
01-06-2012 05:53 PM #127
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2012/1/6:
Friday
...Fucking awesome.
Deadlifts:
135# 2x5
225# x5
275# x2
315# x1
belt on
350# x1
395# x1
440# x1 matched the competition deadlift from the 10th.
...
450# x1 PR
460# x1 PR
470# x1 PR
480# x1 PR
The sidewaysness of the videos should get fixed whenever Youtube finishes that. For now, meh.
I might have had 485 or 490, but fuck. 40 pound PR is awesome and I'm happy with that. Videos to come of each PR. My back rounds a bit, but fuckit, I can live with that.
Shrugs:
405# 10x3
Abwheel:
3x8 kneeling (not quite full yet, but getting better)
Last edited by Trei; 01-06-2012 at 06:13 PM.
01-10-2012 12:27 PM #128
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Forgot to update this yesterday, but here it is:
2012/1/9:
Monday
OHP:
Bar x10
65# x8
95# x5
115# 2x3
120# x3
125# x3
130# x3
120# x1
125# x1
130# x1
95# 10x5
Was harder than it should have been due to eating like shit over the weekend and maxing out on deads on Friday. Oh well, got through everything with a bit left in the tank on each set so I'll take it. I'm maxing out on this either next week or the week after.
Chins:
6, 6, 6.
Long break between the second and third, and I barely grinded my chin over the bar despite that, but it counts. For the purposes of hitting lats, though, I need to do something else, as the way I do chins doesn't seem to hit them that much. It's mostly scapula retracting rather than lats for me. May add kroc rows back in... somewhere. I have no idea where, though. Considering after deadlifts/shrugs on Fridays, but by that point I should theoretically be fried. My grip definitely will (though I have straps, so that's whatever). After bench on Thursdays, or just say "fuck my upper body" and do it after OHP/chins on Mondays.
Actually, I think I like that option. After OHP/chins on Mondays, and just bust out the straps to get a bit more weight/reps in. Between shrugs on Fridays, face pulls on Thursdays, OHP and soon kroc rows on Mondays, my vanity concerns should more or less be covered. Cool.
01-10-2012 05:33 PM #129
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2012/1/10:
Tuesday
Squats:
Bar 2x10
135# x5
185# x5
225# x3
275# x2
Belt on
325# x2
347.5# x2
372.5# x2
395# x2
395 double (rep PR) was HARD. Second rep literally stopped moving for a good 2 seconds part way up. Barely cranked it out, but I did. Was having issues getting adrenaline going today, which was annoying.
Reasons for this being hard (aside from it being a rep PR at 95% of my working max):
1) Slept like shit last night (got woken up in the middle of the night by a phonecall... night = 7am when I went to bed at 3 xD).
2) Maxed out on deads on Friday (which leads into...)
3) (as mentioned in the previous entry) Ate like shit over the weekend, so probably not fully recovered. Whatever, I got my shits done. I'm happy.d
Pause squats:
225# 2x5
Hard, since I was dead.
Decline sit-ups:
35# 4x8
GHR:
6, 6, 5
Went for the 6th on the third set but couldn't make it. Next week.
01-12-2012 05:34 PM #130
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2012/1/10:
Thursday
Bench:
Bar 2x10
95# x8
115# x5
14# x5
160# x3
175# x7
Would've had an 8th in me with another 30-60s of rest, but someone was waiting for the bench so I said fuck it.
DB Bench
45# x 15, 13, 11, 10, 10
Whee progress?
Face pull:
42.5# 5x10
Curls:
70# x 8, 8, 7, 7, 7
Wasn't paying attention and someone grabbed the regular bar and I had no idea where it went, so just grabbed this. First set, "how the fuck do I hold this!?". I may just go to these more often, so I don't have to think about where hands go and shit, since normally I use a fixed-weight bar which has no markings on it anywhere. Either way, meh.
2012/1/13:
Friday
135# 2x5
225# x5
275# x2
315# x1 (randomly decided to see if I could do this DOH sans chalk, 'cause I've never tried. Apparently I can, which isn't surprising. Whee?)
Belt on
360# 3x3
407.5# 3x1
285# 6x2
Things were harder than they should've been, but still easily doable. Had trouble getting adrenaline going today for some reason.
Paused@parallel GMs:
135# x5
185# x6
155# 3x5
135 to check depth, 185 to try that weight (was too heavy for me to get any use out of it, as I started lifting it with my back instead of bringing hammies in), 155 was just about right. Ow.
Power shrugs:
405# 10x3
Setting these up when I don't really have hamstrings anymore was harder/more annoying than expected. Also, I think I clawed my left thigh at some point, as it hurts. Go me? Or the bar didn't like my leg today. Whatever.
Ab wheel (kneeling):
3x8
01-16-2012 05:47 PM #132
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2012/1/16:
Monday
OHP:
Bar x10
65# x8
95# x5
105# x3
115# x1
130# x1
145# x1
150# x1
155# xFail
155# x1
160# 2xFail
95# 2x3
157.5# xfail
10 PR in a month still ain't bad, and actually works 'cause the numbers I get working off of that end up with as what I would have done this week if I hadn't tested. Program calls for a test every 5-6 weeks, this being the 5th, and I don't want to do a 1RM test the day before squats next week, as I'll be going for a double at 405 (working max for my program). I would've liked to hit 160, but on the first one I got it up overtop my head but just couldn't get it from there. Second attempt I couldn't get it past my forehead. Also, 155 success was kind of humorous, as for some reason after I locked it out I went on my toes. Not before, but literally as I locked it out my balance went forward and I had to go on my toes to keep it, then randomly went up on my toes, then back onto my heels. Whatever.
Chins:
6, 5, 4
Triceps pushdown w/ v-bar:
42.5# x10
50# 5x10
Kroc row w/ strap:
60# x25 each arm
____________________________________
Random ass notes:
1) I hit my head off of not one, but two (different) barbells today at either end of my pressing.
2) Someone somehow hurt themselves on the legpress to the point of having to sit down on the ground for 10-15 minutes with an employee getting him an icepack. I am so unsure of what happened it isn't funny.
Last edited by Trei; 01-16-2012 at 05:51 PM.
01-16-2012 08:00 PM #133
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Nice fucking pressing progress. That's awesome, man.
Kroc row with straps is soft though. Man up!
01-17-2012 08:55 PM #134
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Did them with straps so I could get more reps. It's not a grip exercise, so meh. :P
edit: What I mean to say is that I'm not using kroc rows as a grip exercise, so not using straps is counter-productive. I'm doing it purely for back work, and so leaving reps on the table because I didn't want to use straps is just a waste. /edit
And yeah, I'm happy with the press, it's nice.
Last edited by Trei; 01-17-2012 at 09:17 PM.
01-17-2012 09:10 PM #135
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2012/1/17:
Tuesday
Squats:
Bar 2x10
135# x5
185# x5
225# x3
275# x2
325# x5
355# x4
385# x1 (supposed to be 3).
Just couldn't get it going. My guess is recovery issues, as I've added in some running on Wednesdays (1 mile) and Saturdays (2 miles). Also having some form issues, as I can't seem to find the bounce anymore, having to go deeper and deeper to get it. Not sure why that is, either. Maybe due to the fact that I've had to narrow my stance up some, due to my hip. Maybe due to pause squats mucking with the bottom end of my squat? I dunno, but either way it's a problem I shouldn't have but did.
I was surprisingly calm about failing, though, which was a surprise. Oh well.
Pause squats:
225# 2x5
Decline situps:
35# 4x8
01-19-2012 05:14 PM #136
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2012/1/19:
Thursday
5/3/1 Bench Cycle 2 week 1
Bar 2x10
95# x8
120# x5
140 # x5
160# x11
Beat last cycle's week 1 (also 160 for some reason) by 1 rep. Whee?
DB Bench:
50# x 10, 10, 8, 6, 6
Face Pulls:
50# 5x10
Triceps pushdown - V-bar:
50# 5x10
I'd superset these with the face pulls but I am way too fucking lazy to change the attachment 9 times (10 if I have to change it on the first one).
EZ-bar curls to hurl:
70# x8, 8, 8, 5, 5
01-20-2012 05:49 PM #137
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2012/1/20:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# x2
belt on
385# 3x3
430# 3x1
285# 6x2
Paused GMs:
155# x2 (pins too low), 3x5
Shrugs:
405# 9x3, 1x5 (felt like doing more)
Ab wheel (kneeling)
3x8
Today 02:14 PM #138
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01-03-2012 05:41 PM #125
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2012/1/3:
Tuesday
Squats:
Bar 2x10
135# x5
185# x5
225# x3
275# x2
belt on
325# x4
355# x3
385# x2
belt off
225# 2x5 pause squats (2-count at bottom)
Pause squats fucking suck, jesus. But they are awesome.
Noticed 2 things today:
1) I apparently need to keep a narrowish stance with my toes pointed more forward than I'm used to to keep my left hip happy. I went with my regular stance (wider, but not hugely so, and toes pointed out fairly far) during my warmups and my left hip was yelling at me. 325+ and pause squats I went with a narrower, less-foot-angle stance and my hip was so happy with my it wanted to buy me presents and take me out for dinner.
2) Elbows down. This elbows up shit has got to go, it squat-mornings me like no tomorrow. Every time I put my elbows down, it's easier (and if I don't remember during the squat, I hit my sticking point, start to GM and remember to shove my elbows down, and suddenly I correct the squat)
3) Related to 2, I need to push the bar up with my arms/hands on the ascent. Gives me more momentum and a better bar path.
Combining 2 and 3 on my pause squats, my form felt so much better even with no bounce. I need to get those to happen consistently with every squat I do.
Decline sit-ups:
35# 3x8
Sketch-GHR:
3x5 (minimal assistance, fingertips touched the ground but nothing else)
01-05-2012 05:23 PM #126
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Nice deadlifting. I'll be going for a max this coming Friday. If I could get 430 for one, I'd be very happy.
Anyway, what do you weigh now? 130lbs? :P
Think it's still missing Monday and Tuesday, but this'll do, I guess.
Brother Francis
01-28-2012, 12:14 PM
How did you get all the old posts?
Copied it out of the google cache. Just google the URL of your log and the page numbers you're missing, and look at the cache. It should be the old stuff, unless it's since updated. I got the idea from a thread in E&P.
2012/1/30:
Monday:
OHP:
Bar x10
65# x8
95# x5
115# 2x3
125# x3
130# x3
135# x3
125# x1
130# x1
135# x1
115# x3
100# 10x5
Chins:
5x3, 9x1, 4x2, 1
Pushdowns w/ v-bar:
52.5# 5x10
This workout was basically fueled entirely by EC. I've been dead all day, and woke up at one point during the night so dizzy I felt like I was gonna puke. I contemplated napping instead of going to the gym today, but I'm glad I went, heh.
2012/1/31:
Tuesday
Decided that I'm just going to put my squats on 5/3/1 as well (so 2/4 now). Also decided to be a jackass and set the BBB percentage to 60%. And then forgot about that while doing my 5+ set. So...
Squats (week 1):
Bar 2x10
135# x8
185# x5
235# x5
275# x5
belt on
310# x10
220# 5x10
I kind of never want to squat again. Wanted to get a minimum of 8 on the 5+ set, but when I got there I said "Fuck it, I have more in me." Got 10, remembered I'm doing 60% off the bat for BBB and thought, "Well, that was stupid. Oh well." ~4 minute breaks between BBB sets.
Decline sit-ups:
35# x10, 8, 6, 6
Edit: Extra notes wheeeeee
-So, turns out my squat notes lie. I kind of want to squat again. How odd. Apparently I like volume squats?
-I've apparently opted to go back to a more narrow grip. For a while I went with pinkies on the ring (after being with my index fingers barely on the knurling for a long time), and I've since narrowed that up a bit. I now grab the bar about halfway between those two grips, and then bring the grip in a bit once I'm under the bar (before unracking it) to get my shoulders tight as fuck. Which leads into...
-On the... third set of BBB, on rep 6, I smashed the bar into the hooks. Because of the aforementioned narrowing, the bar didn't budge on my back at all and, after laughing for a moment and taking a step back, I finished the set. Stupid rack, getting in the way of my squats.
-Finally, all those BBB sets, aside from being high rep sets (and horrible only because of that), felt like speed squats they went up so quickly.
2012/2/2:
Thursday:
Bench (c2/w3):
Bar x10
65# x8
95# x5
115# x5
145# x5
160# x3
180# x9
...wut. Last time in week 3 I got 175x7. The fook did I manage 180x9? I'm happy. Buddy even commented that it looked easy and that I prob'ly had more in me.
DB Bench:
50# x 10, 10, 10, 8, 7
Face Pulls:
42.5# 5x10
Pushdowns w/ v-bar
52.5# 5x10 (increase next week)
supersetted with
ez-bar curls:
70# 5x8
2012/2/3:
Friday
Deads:
135# 2x5
225# x5
275# x5
335# x3
385# x1
430# x1
480# x1
490# x1(PR)
500# x1 (PR)
510# xF
I fucked my set-up and psyched myself out on 510. Took too long, didn't get tight, messed up my grip, etc.. I got it an inch off the ground, and then nope.
Videos (warning, your spine may hurt watching these). 480, 490, 500, 510 respectively:
http://www.youtube.com/watch?v=OHYtM_aNaHM&list=UUr9S4SyQ7xEGLR_OuvfRRAw&index=1&feature=plcp
http://www.youtube.com/watch?v=P_5LqYdWS4c&list=UUr9S4SyQ7xEGLR_OuvfRRAw&index=2&feature=plcp
http://www.youtube.com/watch?v=lH4b0DlaNPU&list=UUr9S4SyQ7xEGLR_OuvfRRAw&index=3&feature=plcp
http://www.youtube.com/watch?v=BVUd8U5d6Sw&list=UUr9S4SyQ7xEGLR_OuvfRRAw&index=4&feature=plcp
Rack pulls (just below the knee):
225# x3
315# 3x5
Paused GMs:
155# 3x8
Shrugs:
495# 2x5
Ab wheel (kneeeling):
3x8
2012/2/6:
Monday
OHP:
Bar x10
65# x8
95# x5
120# 2x3
130# x3
135# x3
140# x3
130# x1
135# x1
140# x1
120# x3
100# 10x5
Got a bit of a head cold today/yesterday, so didn't have much energy going in (more than last week). As per usual, though, once I got there and started getting at it I felt much better. I'm sure the pre-gym EC stack helped with that (but that's also the norm for me), but whatever. :P The 140 triple is a rep PR for me (considering just shy of 2 months ago, my max was 140, this is very pleasing to me - in 2 weeks I'll be doing that for a triple).
Also had some chick tell point her boyfriend at me to watch my set while I was doing the 140 triple. Apparently it's impressive, hah.
Chins:
21x2
With 2 exceptions, one set each minute. Started getting to be real grinders/messy/barely counting towards the end.
Pushdowns w/ v-bar:
55# 5x10
2012/2/7:
Tuesday
Squats (C1/W2):
Bar 2x10
135# x8
185# x5
225# x3
255# x3
295# x3
belt on
330# x8 (or 9, I suck at counting)
220# 5x10
Surprised myself with that, considering my warm-ups felt like shit. My belt helps way more than I would like to admit. I get to depth better, get a better bounce, all that jazz. Le sigh.
Decline sit-ups:
35# 4x8 (plate held on chest, except the very last rep, had some cheat-momentum on that).
Hypers:
35# 3x10
Adding these back in on squat day for a bit of low back work.
2012/2/9:
Thursday
Bench (C3/W1):
Bar x10
65# x8
125# x5
145# x5
165# x12
Wanted to get 10, got 12. Cool.
DB Bench:
50# 5x10
Took an extra minute rest between 4&5 (took 2 mins) 'cause someone wanted to chat. Barely got the last rep, hah. Still gonna go up next week.
Face pulls:
52.5# 5x10
Grabbed the v-bar for pushdowns between sets 4 and 5 and put it on the ground in front of me. As I'm doing set 5, random big-bodybuildingish-dude takes it. Finish set, take off headphones and tell him, "Hey sorry, I'm about to use that" (in a polite tone). He had a hissy fit and drops it on the ground and mopes off. People make me laugh.
Pushdowns w/ v-bar:
55# 5x10
supersetted w/
ez-bar curls:
80# 4x6, 1x5
2012/2/10:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# x2
375# 3x3
425# 3x1
300# 6x2
Rack pull from below the knee:
315# x5
365# 3x3
Paused GMs:
185# 3x5
Good Girl machine:
235# x10
250# x20
Hips acting up a bit, so tossing in some rehab for it since I do shit-all for my adductors.
Ab wheel (kneeling):
3x8
2012/2/13:
Monday
OHP:
Bar x 10
65# x8
95# x5
120# 2x3
130# x3
135# x3
140# x3
130# x1
135# x1
140# x1
120# x3
100# 10x5
Chins:
21x2
1 set per minute for 20 minutes. Much easier than last week, where I had to take a few longer breaks to get it done (think I finished in 23 or 24 last week).
Pushdowns w/ v-bar:
57.5# 5x10
2012/2/14:
Tuesday
Squats (c1/w3):
Bar 2x10
135# x8
185# x5
225# x5
275# x5
belt on
310# x3
345# x6
220# 5x10
Wasn't quite feeling it today, but wanted 6 and got it. Had another in me, but it would've been messy and not worth it. I screwed up and GM'd the first rep, which is what made 7 not worth going for, I think. Oh well.
Decline sit-ups:
35# x10, 8, 6, 5 (+ a cheated one via using the weight to get a bit more momentum, because I didn't feel like awkwardly putting the weight down, heh)
BE:
35# 3x10
2012/2/16:
Thursday
Bench (c3/w2):
Bar x10
65# x8
95# x5
115# x5
135# x3
155# x3
175# x10
Wanted 9, got 10.
DB bench:
55# x10, 10, 7, 5, 5
Face pull:
52.5# x10
55# 4x10
Pushdown w/ v-bar (supersetted with the curls, as usual):
57.5# 5x10
ez-bar curls:
80# 5x6
incline bench:
95# x5
115# 3x3
95# x6
For some reason I really wanted to do this today. Incidentally, turns out the best bar in the gym was here (so I know where to look for tomorrow when I go to deadlift, heh)
2012/2/17:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# 3x1
365# x1 Couldn't seem to DOH this (though I didn't try too hard). Oh well.
400# 3x3
belt on
450# 3x1
belt off
300# 6x2
Rack pulls (below the knee):
315# x3
385# 3x3
Paused GMs:
155# x8
165# 2x8
good girl machine:
295# x20
bad girl machine:
245# x4
185# x17
Wasn't expecting to be stronger on the GG machine than the BG machine (which are downright uncomfortable on the outside of my left hip). Amusing.
Ab wheel (kneeling):
10, 10, 8
2012/2/20:
Monday
OHP:
Bar x10
65# x8
95# x5
125# 2x3
135# x3
140# x3
145# x3
135# x1
140# x1
145# x1
105# 10x5
Rep PR at 145, I'm happy. Bit more rest between sets on the first half of the volume (2-3 minutes) since I kept getting distracted, but the second half was all 1-1.5 minutes.
Chins:
21x2
Pushdowns w/ v-bar:
57.5# 5x10
2012/2/21:
Tuesday
Squats (C1/W4...sort of):
Bar 2x10
135# x8
185# x5
225# x3
275# x2
315# x1
335# x1
belt on
365# x1
385# x1
225# x20
Realized over the weekend that if I delayed the start of my next 5/3/1 squat cycle, it would line up with my bench, so I fucked around today. 385 could've been a double, but would've been very sloppy so I didn't bother.
Front squats:
135# x3
185# x2
225# x1 (PR)
245# x1 (PR)
225# x3, x2, x1
185# x5, x3, x1
135# x5, x3, 1
Didn't feel like doing any dedicated core work, and haven't done front squats since October. PRs are mostly due the fact that when I last did front squats, I only did triples - still nice to hit a PR. Did the strap-thing for all but 2 sets after 245, since my fingers were hurting from the awkwardness.
Decline sit-ups:
+45# 3x5
Ended up doing dedicated core work anyway. Whoops? :P
2012/2/23:
Thursday
Bench (c3/w3):
Bar x10
65# x8
95# x5
115# x5
145# x5
165# x3
185# x6, x1
Was hoping for 8, but apparently wasn't quite feeling it today. Oh well, 6 on the +1 week is still kind of unreasonable, so I'll take this as I'm catching up to it, if anything.
DB Bench:
55# x10, 10, 10, 6, 6
Face pulls:
52.5# 5x10
Pushdowns w/ v-bar (SS'd with curls):
57.5# 5x10
ezbar curls:
80# x 8, 7, 6, 6, 6
Brogress.
Actually, I'm thinking that my lack of reps may be due to a combination of feeling a little shitty (a gut twinge/discomfort that's been sporadically appearing since Monday - on and off, mostly off) and a lack of carbs this week. Aside from a teaspoon-full of nutella pre-workout, and some milk pwo, the only carbs I've been getting are from some veggies. I'll prob'ly fix that some tonight, I think.
2012/2/24:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# 3x1 (third was hook grip, otherwise DOH)
365# 2x1 (hook)
405# x1 (hook)
425# 5x2 (hook)
belt on
475# 3x1 (AG, whee)
belt off
300# 6x2
475s were a bit of a grind but okay. Pretty happy with this. Also got a comment from someone while doing the singles, "The floor shakes when you put those down!" feelsgoodman
Rack deads (below the knee):
315# x3
385# 3x3
These felt better than last week. Will probably move up in weight next time.
RDLs:
135# x5
185# x4
205# x5
195# 3x5
Replacing GMs, as I wasn't liking them. +similarity to deads. Was finding a good weight to use. 205 was too much for me to properly hit my hammies, 195 felt okay. These are more comfortable to hit a similar weight on, so I'll be sticking with these for a while and see how they do.
Seated cable row:
70# 3x8
Felt like doing a bit more back work, and I'd never tried these before. Not too bad.
Bad girl machine:
185# x20
Good girl machine:
305# x20
ab wheel (kneeling)
3x10
The carb-up yesterday WAS SUCH A GOOD IDEA. I just would not run out of energy and felt great the entire time. My back is friggin' toasted now, though.
Brother Francis
02-26-2012, 08:58 AM
Sexy deadlifting. But what really got my attention was the good girl/bad girl machine. What are you doing tonight? ;)
haha, it's mostly (p)rehab shit. Partly to deal with that stupid hip pain I still sometimes/randomly get in my left hip on squats, and to make sure that I don't get a tear there later on. It's embarrassing/awkward as hell to use them, but they have their place. >.>
2012/2/27:
Monday
OHP:
Bar x10
65# x8
95# x5
125# 2x3
135# x3
140# x3
150# x2 + F
150# x3
135# x1
140# x1
145# x1
125# x3
105# 5x10
Was supposed to do 145 for a triple, but I forgot how to math. Put the 5# plate on in addition to the 2.5, instead of just by itself, and didn't notice. First blamed it on using the squat rack instead of the power rack (different heights), and got it once I moved. Then realized my fail. whee? Math is hard.
Chins:
8
5 ladders (1, 2, 3, repeat) totaling 30 chins. Will go for more like 6-8 next week.
Pushdowns w/ v-bar
60# 4x10, 9
Couldn't get 10 on the last one. I blame my math fail on the OHP causing epic grinds wearing me out. Yep.
Farmer walks (rough estimates):
70# 40', 30'
90# 2x54' (from the dumbbell rack to to the power rack and back. Assuming each floor tile is 3 feet (which seems likely, as a barbell is just a big longer than 2 tiles), one way is 9 tiles, or 27 feet)
95# x54'
2012/2/28:
Tuesday
Squats (c2/w1):
Bar x10
135# x8
185# x5
225# x3 (no idea why I did this, but fuckit)
245# x5
280# x5
belt on
320# x10
225# 5x10
320 might've been 11 (I counted 10, buddy counted 11, going with the lower of the two). Last 2-3 were hard, last 1 was a grinder. Belt was on slightly wrong too, I think, as my right side ain't comfortable. Oh well.
Decline sit-ups:
+45# x 7, 7, 5, 5
Because it occurs to me that I haven't been adding my conditioning/cardio stuff in here, I'll start doing that now. Wednesdays, I just run a mile. Saturdays I (typically) run 2 miles - was a jog before, but fuck is that boring and so I'm starting up intervals for the same 2 miles. This is all done a treadmill, but whatever.
Today:
1 mile in 6:28.
2012/3/1:
Thursday
Bench (c4/w1):
Bar x10
65# x8
95# x6
115# x5
135# x5 (was supposed to be 130, but I was just working in with my buddy, and fuck loading on a 35, 5, and a 2.5 instead of just a 45 for one warm up set while working in)
150# x5
170# x11
Wanted 10+, got an easy 11. Number-wise it's not an improvement over c3/w1 (165x12), but I'm counting it as an improvement because of how easy 11 went up. Easily had another few in me. My 5+ weeks, I think, will just be 10+ with anything beyond 10 being bonus but not important. Same goes for squats, I'm thinking, but we'll see.
Also trying a slightly tighter set-up than I normally do, as mentioned here (http://www.mattkroc.com/articles/big-benching-for-strength-and-size/) on Kroc's site. Liked it.
DB Bench:
55# 5x10
Bit longer rest between 3&4, such that 4 was really easy. Moving to 60 next week.
Face pulls:
52.5# 3x10
55# 2x10
First 2 sets I held the rope such that my palms were facing my head (hammer grip face pulls? Lulz), but I didn't like it at all, and wasn't feeling it in my shoulders nearly as much as I usually do, so I went back to normal. Immediately much better.
Pushdowns w/ v-bar (SS'd with curls, as usual):
60# 5x10
While doing my first set, someone (a guy) on the other side of the cable tower was doing pushdowns with 5lbs.. Does not compute.
Ez-bar curls:
80# x8, 8, 7, 7, 7
Next week going for 8 across, then I'll go to 90. Brogress, baby.
2012/3/2:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# x3
365# x3
405# x6
385# x2
365# 4x2
I haven't done more than a heavy triple in 3.5 months (November 23rd). My ability to rep out on deads blows now. Done beltless (and strapless, but that's at least normal) which would've helped a bit. I had another 1-2 in me, but they would've been too grindy for my liking. Starting this with a deload for a bit of form work + longevity.
Rack pulls (below the knee):
315# x3
405# 3x3
That sucked/was hard
Seated cable row:
50# 2x15
42.5# 2x15
Bad girl machine:
125# x12
195# x20
GG machine:
125# x10
215# x10
305# (stack) x20
Ab wheel (kneeling):
2x10, 1x12
12 was a bitch and a half.
Cardiofag saturday:
2 miles, 17:29m
Somehow 10 or 20 seconds faster than last week despite using the same numbers? Am I a wizard? Interbals, 10.5mph for 0.25 miles, 3.3 for 0.1 alternating.
2012/3/5:
Monday
OHP:
Bar x10
65# x8
105# x5
130# 2x3
140# x3
145# x3
150# x2 :( :(
140# x1
145# x1
150# x1
130# x3
105# 10x5
145 was messy, and when 150 came, first was messy, second was a grind, and third stalled at my forehead. I didn't feel like going for it again this week. Debating retesting my max next week or trying again. Hrm.
Chins:
3, 5x(1, 2, 3) ladders, 3x (1, 2) ladders totalling out to 42 chins.
Debating just doing 5xAMRAP or something because jesus fuck this takes forever. Thoughts?
Pushdowns w/ v-bar
60# 5x10
Farmer's walk (all with 100# DBs):
54', 54'
108', 108'
94' 6"
From DB rack to far end of power rack = 27', so round trip = 54'. Buddy decided he wanted to join me in this, and we decided to just go until one of us gave out. Due to the chins, I lost it first 3/4 of the way through the last one. :( Forearm pump gogo?
2012/3/6:
Tuesday
Chins:
1x5, waiting for the power rack.
Squats (c2w2):
Bar 2x10
135# x8
185# x5
225# x3
260# x3
300# x3
belt on
330# x8
225# 5x10
Felt fantastic squatting today, it was great. Wanted 8, got 8. Wasn't stupid easy, but rep 8 still had some pop to it and I easily could've gotten more like 10 (with that being a grind). Focused on really flexing/tightening my rear delts to get a much more stable rack, and it payed dividends (normally I don't focus on it specifically). Honestly, I think all the face pulls I've been doing have been paying off on my squat, which is awesome.
Decline sit-ups:
+45# 4x7
Very last rep on the 4th set was a grind, 6th (and the 7th on set 3) were somewhat hard, others were all okay
Cardiofagging it up on Wednesday:
1 mile in 6:28 (how the fook did I get the exact same time as last week by accident?). Though I suppose it makes sense, I believe today I had it set at 9.4 for the entirety, while last week I did the first 0.9 or so miles at 9.3, and the remainder at 9.5. Meh.
2012/3/8:
Thursday
Bench (c4w2):
Bar x10
65# x8
95# x6
115# x5
140# x3
160# x3
180# x8
Wanted 8+, got 8. I had another one in me but it would've been a more of a grind than I like. I lost a little bit of focus as some woman walked by just as I started to set up and walked into the end of my bar. *Sigh* I hate people sometimes.
DB Bench:
60# x 10, 10, 7, 7, 7
Wasn't expecting to do so well on these. Cool.
Face pulls:
55# 5x10
Pushdowns w/ V bar, SS'd as normal:
55# 5x10
Was supposed to be 60, but I forgot to change it after the face pulls.
Curls:
80# 5x8
Dips (first set with bars at the "inner" setting, second the "out")
2x3
Still bothers my left shoulder some. I'm getting bored of the pushdowns a bit, so I'm contemplating changing my accessory work up some. Not sure what to change, though.
2012/3/9:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# x3
AND THEN I GOT A BAR WITH KNURLING YAYYYYY
365# x3
405# x1
belt on
430# x1
455# x1
365# 5x2
Did this in socks, and trying to correct my form some still (stupid "chest up" being so complicated...). Oh god my shins hurt now, so I assume that it helped a bit. Ow.
Rack pulls (below the knee):
315# x3
365# x3
405# 3x3
Also in socks. Had more in me. May move up in weight next time, we'll see. Shins still hated it.
Seated cable rows:
42.5# 4x15
BG machine:
115# x10
205# x10, 6
GG machine:
130# x10
205# x10
305# x20
Ab wheel (kneeling):
14, 12, 12
Also, had some jackass of a personal trainer, who's having his last day today, come up to me and my buddy while deadlifting to tell us not to drop the weights (we're not, it's just impossible to do quietly). Even going so far as to preventing my buddy, mid-set, from deadlifting by blocking the bar RIGHT as he was about to pull. After he then told him he has to be quiet and that he can't put the weight down like that, we just looked at him like he was a retarded, asked him to show us how to put a deadlift down quietly (he said he can't, and his solution was to use less weight... so we went back to looking him like he's a retard), and then other regulars/employees shooed him away. It was actually kind of funny, though really fucking annoying.
[Can't think of anything clever that isn't completely lame about running (aka, something that doesn't involve "having the runs" or making a joke about running away from the pain... oh well]
Saturday, whee
2 miles in 17:27 or so. 10.5 on, 3.3 off (same old, same old). Felt like less death than last week. And then I then die'd.
2012/3/12:
Monday
OHP:
Bar x10
65# x8
95# x5
110# x3
125# x1
140# x1
155# x1
160# x1 (PR)
165# xF,
95# x3 (confidence booster set)
165# xF
115# 8x3
Psyched myself out on the first go at 165, then just didn't have it in me for the second one (95 was joke-easy and to get my confidence back). Was hoping to get that 165, but ah well, still a PR. 115s supersetted (minus the 6th and 7th) with chins.
Chins:
6, 5, 4, 4, 3, 4
Farmer's walks w/ 100# DBs:
2x 108' (2 laps, consisting of 54 feet each)
4x 54'
2012/3/13:
Tuesday
Squats (c2w3):
Bar 2x10
135# x8
185# x5
225# x3
280# x5
belt on
320# x3
355# x7 (rep PR)
225# 5x10
Wanted 6+, got 7... which might've been 8, I'm not sure, so logging as 7. Last one was a grind, but not too much of one. Bar felt heavier today than it should have during warm-ups, but the actual work set wasn't bad.
Decline sit-ups + 45#:
2x10, 2x6
Did 10 on the first 2 sets, then looked at least week (4x7), "Wait... how the fook did that happen? Brogress!" Then I settled for 2x6 (which was hard), netting me 4 extra reps over last week. Whee.
BG machine:
115# x10, 175# x10, 205# x10
GG machine:
115# x10, 175# x10, 220#x10, 305# x20
Decided to move these to squat day since A) squat day takes less time than deadlift day and B) they're more relevant to squat (as prehab shits) than deadlift. Or something.
Cardio shits (Wednesday):
1 mile in 6:22 @ 9.4
2012/3/15:
Thursday
Bench (C4W3)
Bar 2x10
95# x8
115# x5
135# x3
150# x5
170# x3
190# x6ish
Wanted 6+, got 6... sort of. I actually did 7, but the second rep didn't quite touch my chest (0.5-1" off), so I'm not counting it - thus, 6. Wasn't too bad, though the last one was a slight grind.
Incline bench:
115# x10, 10, 7, 7, 6
Switching my bench assistance up some for at least the next few weeks - we'll see how it goes. This is taking the place of DB bench, and pushdowns (on bench day, anyhow).
Face pulls (now supersetted with curls! Yay!):
55# 5x10
EZ-bar curls:
80# x10, 8, 8, 8, 8
Dat brogress
2012/3/16:
Friday
Deads:
135# 2x5
225# x5
275# x3
315# x3
365# x3
belt on
415# x7
belt off
365# x2
315# 4x2
365 felt too slow, so I took the 25s off and went for speed pulls like that. Much better. In socks again, still feels like a better set-up... except my shins fucking hurt like whoa. Sockless set-up has me pulling up my shin much better than in shoes, so they weep.
shrugs:
405# x5
495# x4, 3x3
RDLs:
185# 3x8
Seated cable rows:
42.5# 4x15
Ab wheel (kneeling):
3x14 (ow...)
So apparently when it's really warm, my shins sweat. Which is simultaneously disgusting, awesome and hilarious, because it means that there's less friction against the bar while deadlifting.
Who needs baby powder? I've got sweaty shins.
Saturday's running:
2 miles in 17:30, intervals on the treadmill. 6x10.5mph, 5x3.3mph (0.25 on, 0.1 off) - same as usual. Wanted to die today.
...then realized 2 hours later I forgot my ipod on the treadmill. Luckily some random decided to be awesome and handed it in to the front desk, so I was able to get it back.
2012/3/19:
Monday
OHP (c1w1):
Bar x10
65# x8
95# x5
110# x5
120# x9
120# 5x3
Put this on 5/3/1 as well. Wanted 10 or so, but 9 isn't bad by any means for my first run, I'm content with it. Triples were all paused, with chins done between them.
Chins:
6, 5, 5, 4, 5
Close-Grip bench:
115# x7
135# 3x10
175# x3
First time doing close grip... I like it more than I'd expected, and a 175 triple after everything else I'd done isn't bad by any means. Im thinking of trying CGBP out for this cycle instead of my regular grip (or at least this week). Normal grip = pinkies on the rings, CGBP is the same as my OHP grip (about 1-1.5 inches in).
Any thoughts?
2012/3/20:
Tuesday
Squats (c3w1):
Bar 2x10
135# x8
185# x5
225# x3
250# x5
290# x5
belt on
325# x11
230# 5x10
Wanted 10+, got 11, and it sucked. Warm ups felt like shit, final set was okay but hurt: Belt was on slightly wrong for the first half of the set and it fucking hurt, but thankfully it adjusted itself. Buddy watched 290x5 and then 325, and was confused at the difference in speed/difficulty/etc., as they were completely different. All reps @ 290 were kind of slow, but the first 4 @ 325 were fast as shit (others may have been, too, not sure).
However, I felt like I was about to shit myself through that set 5+ set. Turns out I didn't. Happy days!
Decline sit-ups:
+45 x 12, 10, 7, 5
Wanted 7 on my last set, but barely got 5. :(
12 = PR though, so huzzah!
2012/3/23:
Thursday
Bench (c5w1):
Bar 2x10
95# x8
115# x5
135# x5
155# x5
175# x11
175# 2x3 all reps paused (while waiting for the incline bench)
Wanted 10+, got 11.
Incline bench:
115# x 10, 8, 6, 6, 6
Paused bench sets tuckered me out for this, otherwise I probably would've gotten 10, then 8 across. Oh well.
Face pulls (SS'd with curls):
55# 5x10
Moving this up in weight next week, I think, but we'll see. Not exactly important.
EZ bar curls:
90# x10, 8, 6, 6, 6
...Pure coincidence that the rep scheme turned out to be exactly the same as my incline bench. Also, brogress.
Running:
1 mile in 8:07
Note to self: Body does NOT like any kind of conditioning after lifting (usually do it on its own day), and especially not when you try to not only match your previous best 1-mile time, but also try and beat it. Got to 0.5, and body said, "NOPE" and I had to walk for a while. Sigh.
Since I'm possibly changing to a new gym, which is further away, I figured that I'd shift around my days a little bit, for a couple of reasons. 1) It gets me into the gym on a Saturday, which is beneficial due to it being less busy (I hope), and since since I tend to have my cheat day, diet-wise, on Saturday, I figure it makes sense to have a heavy lifting day on the same day. 2) I don't feel like driving to the gym to do some cardio. Admitedly I can do all/most of it outside of the gym, but, at least for the intervals, it's convenient as all hell to be able to do on a treadmill since it's easy as fuck to track (ie, 0.25 miles on @ 10.5, 0.1 miles off @ 3.3). 3) It actually gives me the option of a third conditioning day to put into my schedule very easily, which may be a complex or something if I want. Also, I'm aware almost no one reads this log, but I'll post my new schedule anyhow, because why not:
Monday: OHP + chins/assistance/accessory + conditioning
Wednesday: Squat + assistance/accessory
Thursday: Bench + assistance/accessory + conditioning (this could easily go on Wednesday instead, but for now it'll go here)
Saturday: Deadlift + assistance/accessory + optional conditioning (this is where I'd probably have a complex or something)
2012/3/24:
Saturday
Chins:
1x5
Part of my warmup, since I was trying a new gym and I couldn't find a stick or something with which to do dislocations.
Deads:
135# 2x5
225# x5
275# x3
315# x3
365# x3
405# x1
belt on
430# x1
465# x1
belt off
335# 5x2
Shrugs:
405# x5
495# 5x3
RDLs:
185# 3x8
Ab wheel (at home, gym closed) - kneeling:
3x14
Start of second session at my normal gym for conditioning... stuff. More like ending my life.
Front squats:
Bar 2x10
75# x11, 8, 8, 7, 8, 7, 7, 8
Tabata. I hate my life, I hate my life, I hate my life... I think the last set actually went over the 20 seconds, and I hit one of the pins on the way up. I then sat down on the ground to watch the video (to make sure I did the right number of sets), and realized that I A) I never wanted to get up ever, and B) getting up would be hard.
Chins:
x2
...and then I tried to do a set of chin ups. I actually said "fuck this" when I did the second one and just walked away, limping.
2012/3/26:
Monday
Chins, 1x7 (waiting for squat rack)
OHP (c1w2):
Bar x10
65# x8
100# x3
115# x3
130# x6
130# 5x3 all paused at bottom
Wanted 7+, got 6: My bar path was SHIT and way forward on 2 or 3 reps (at one point the bar stalled over my head... and in front of my head, until I moved it back). Need to work on that. Triples were paused and SS'd with chins.
Chins (SS'd with paused OHP):
6, 6, 6, 5, 5
CG Bench:
135# 3x10
Cardio shits:
1 mile in 7:25 (8.1 mph)
Slower than I can, since, as I learned last week, I'm not used to running after lifting.
2012/3/28:
Wednesday
Chins x6 (waiting for rack)
Squats (c3w2):
Bar 2x10
135# x8
185# x5
225# x3
270# x3
belt on
310# x3
345# x8
230# 5x10
Wanted 8+, got 8 with a bit left in me if I wanted to grind. Really glad I pooped before going to the gym, heh.
BG machine:
115# x10
175# x10
200# x15
GG machine:
115# x10
205# x10
305# x20
Oh the pre-hab shit.
Ab wheel (kneeling):
20, 3x14
Switching these to squat day (with decline sit-ups on deadlift day) since I'm doing tabata front squats after all my deadlifting shit, and don't want to shove my wheel in my bag. Apparently I'm stronger at these on squat day, 6 rep PR somehow. I'm gonna hate tomorrow, I imagine. Set 4 hurt. I may have some delicious ab-DOMS tomorrow.
2012/3/29:
Thursday
Chins x 6 because I walked by it
Bench (c5w2):
Bar 2x10
95# x8
115# x5
145# x3
165# x3
185# x8
wanted 8 got it with 1-2 more in me
I seem to much prefer the weeks 2 and 3 over week 1, and I'm not really sure why. But at the same time, I do realize that week 1 gives me a bit of a deload (since I don't actually take the deload weeks) and sets me up to do well in the other weeks.
Incline bench:
115# 2x10, 3x8
Face pulls (SS'd with curls):
57.5# 5x10
Ez-curls:
90# x8
70# x8, 6, 5, 4
apparently I was cheating the ROM a bit. Wasn't locking out my elbows, just stopped when the bar would touch my leg (not the same at all, sadly), so fixing that now. Each rep was as such.
Running:
1 mile in 7:25 @ 8.1mph
2012/3/31:
Saturday
Deads:
135# 2x5
225# x5
275# x3
315# x3
365# x3
405# x1
belt on
425#x7
335# 5x2
Still need to work on laser nipples and a tight lower back, but it's getting better. Backoff sets were fine in this regard (at least the back, need to double check on the laser-nipples). I'm not too worried about it, though, just something I need to work on.
Shrugs:
405# x5
455# 3x5
315# x20
Felt like doing a rep-out for some reason. Iunno.
RDLs:
185# 3x8
1-2 min. rests between. Apparently my grip blows, I almost dropped it on the third set. Sucks. (DOH for these).
decline sit-ups:
+45# x14 (rep PR), 10, 8
SS'd with rows
Seated cable rows:
50# 3x15
Tabata front squat:
75# x 11, 9, 8, 8, 8, 8, 6, 7 (65 total)
Hit the hooks on set 7 (not counting that particular rep (which would've brought it to 7) since I almost fell over and had to cut it short). Hatemylifehatemylifehatemylife.
2012/4/2:
Monday
OHP (c1w3):
Bar 2x5
70# x8
95# x5
110# x5
120# x3
135# x7
135# 5x3 paused
Wanted 6+, got 7 with MAYBE one more in the tank for an epic grind. Was in the power rack today, which made a notable difference, and was paying more attention to bar path.
Chins:
+25# 2x3
+20# 3x3
5, 3, 3
First time doing weighted chins: Awkward as hell holding a DB with your feet the first time. Weighted sets were after paused OHP sets, unweighted after CGBP
Upon further review: I think I might fucking love weighted chin-ups. They're awesome and I wish I had've started doing them sooner.
Close grip bench:
135# 3x10
Running:
1 mile in 7:20 @ 8.2mph
2012/4/4:
Wednesday
Squats (c3w3):
Bar 2x10
135# x8
185# x5
225# x3
290# x5
belt on
325# x3
365# x7
230# 5x10
Wanted 6+, got 7, though it was a bit of a grind. Was failing at keeping my back tight, though, and so there was rounding.
BG machine:
115#x10, 175#x10, 205#x15
Hip wasn't liking these (right hip, left is normally the problem child). Annoying.
GG machine:
115#x10, 175#x10, 220#x25
Ab wheel (kneeling):
20, 20, 14, 14
AGH! Troll feet. Right foot cramped up at reps 3&10 of the first set, and my left started to crap as I finished (but I stood up, so it didn't get a chance to). Cat was either trying to distract me or encourage me on the second set, as he wouldn't shut up.
Forgot to log Thursday.
2012/4/5:
Thursday
Bench (c5w3):
Bar 2x10
95# x8
115# x5
135# x3
155# x5
175# x3
195# x6
Wanted 6+, got 6, sort of. Got to 6, but was just shy of touching my chest (1/2 inch or so, maybe - it was in the area, but couldn't feel it) so I did a 7th and didn't count the 6th. Felt heavier today than it should have.
* Also head 475 for 8 or so seconds for dat der grip work
Incline bench:
115# 4x10, 8
While flat felt heavy, this went well. First set was hard, 2nd was okay, 3rd was randomly a joke, 4th was okay, 5th was a max.
Face pulls (SS'd with curls):
57.5# 5x10
ez curls:
70# x10, 8, 3x6
Running:
1 mile in 7:20m @ 8.2 mph
Had almost no energy for this, and really didn't want to do it at all.
Accidentally ate ~400 calories shy of maintenance yesterday (squat day) and only got like 50g carbs, so that's where the lack of energy came from. Also, last bench session before a short stint of PSMF. Fuck next week.
Deadlifting in a few hours, so will update for that later.
2012/4/7:
Saturday
Deads:
135# 2x5
225# x5
275# x3
315# x3
365# x3
405# x1
belt on
430# x1
475# x1
belt off
385# 5x2
Back was rounding on 475, but fine for my 385s: I seem to be using my back to get around my off-the-floor weakness, and I need to fix that.
Shrugs:
405# x5
455# 3x5
405# x10
rep out. Had more, but my grip was too close or something and was uncomfortable on my leg.
Front squats:
135# 2x3
185# x3
225# x3
245# x1
255# x1 (pr)
265# x1 (pr)
225# 3x3
Didn't feel like Tabata today, so I just went heavy on these. More fun anyhow, heh.
RDLs:
195# 3x8
Seated cable rows:
50# 3x15
Decline sit-ups:
+45# x16 (rep pr), 12, 8
2012/4/9:
Monday
OHP (c2w1)
Bar 2x10
65# x8
95# x5
110# x5
125# x1
145# x1
155# x1
125# x8 (actual 5/3/1 5+ set)
125# x3 (done 60s after x8)
125# 5x3 paused
Wanted anything over required. Went up to a heavyish single first, then down to get more recruitment. First triple was done 60s after the x8, other triples are paused.
Today = day 2 of PSMF, so I'm happy with anything over required reps this week. To make up for some of the difference, I went to a heavyish single to get more muscle recruitment for the + sets. I think I'll try that on squats, too, and we'll see how that pans out on Wednesday. However, 155 was my 1RM back in mid/late January, and in early/mid March it was 160. 155 today was actually pretty easy, so I'm happy with that.
Chins:
2x3 (waiting for rack)
+20# x4, 5x3
Weighted chins were done surrounding the 125# OHP triples.
No running this week, because fuck running while being on PSMF. In the ass.
2012/4/11:
Wednesday
Squats (c4w1):
Bar 2x10
135# x8
185# x5
225# x3
255# x5
295# x5
belt on
335# x1
365# x1
335# x8, 5x3
Just wanted the 5+, got 8 with prob'ly another in me. None of the reps were particularly slow (though 7 and 8 were definitely slower), I was just running out of gas. Which is to be expected, considering I'm running a 800-900 daily calorie deficit (and have been since Sunday). Triples afterward were all pretty good - couple of reps could've been better, but they were okay. Feels really good to be doing some heavyish volume again. Longer rests than I'd like, to make up for the deficit.
Also, today was the first time in a long while that my left hip didn't bother me at all. Normally, it's bothersome during my warm ups, but okay once I get around 275+, but today it didn't bother me even a little.
BG machine:
115# x10, 175# x10, 205# x20
Figured out a better foot placement on these that made me able to do these properly again. Apparently I changed out of it (need my feet pretty close, or my right hip says fuck this shit - sometimes I feel like an old man with my hips).
GG machine:
115# x10, 175# x10, 235# x20
Ab wheel (kneeling):
2x20
Only doing 2 sets today.
2012/4/12:
Thursday
Bench (c6w1):
Bar 2x10
95# x8
115# x5
135# x5
160# x5
180# x1
200# x1
180# x10
Wanted 5+ got 10. I'm thinking that heavier single before the actual work set thing helped quite a bit, 'cause the single at 180 was a little slower than I'd like, but the x10 was okay.
DB Bench:
65# x10, 10, 8, 5, 5
Back to these, as they seem to carry over to my flat bench more. Circuted/SS'd with chins. Forgot these kind of tire out my forearms, which made chinning a bit harder. Stupid forearms.
Chins:
+20# 3x3
+15# x2 (wuh happen?)
unweighted x 4
Deciding whether or not to do unweighted chins on bench day (weighted on OHP day), or just do weighted until I can't really do 3+ reps anymore. Hrm.
Chances are I'll just stick with weighted, 'cause I like them more.
Face pulls:
57.5# 5x10
2012/4/14:
Saturday
Was in a rush after getting home yesterday, so logging this late.
Deads:
135# 2x5
225# x5
275# x3
315# x3
365# x3
405# x1
belt on
435# x5
belt off
385# 5x2
Only got 5 'cause I didn't realize until I started the set that I need to tighten my belt to the last hold, so I basically did this without a belt. >.>
I also realized one of the big reasons I've been having issues for so long with deadlifting with a straight back (was suspecting it last week, confirmed this week): Fuck my leverages, basically.
http://i.imgur.com/sK0aP.jpg
That's just after breaking the bar from the floor on that 405# single, and my back still isn't perfectly straight. So to that end, I tried some sumo lifting for shits and giggles.
Sumo deads:
315# x3 semi-sumo
315# x3 full sumo (toes ~1 inch from plates)
365# x2 semi
365# x1 full sumo
385# x2 semi
405# x2 semi
Of the two, I like semi-sumo more, and I actually have a somewhat decent back angle with semi-sumo. Not sure If I'll actually switch to it or not, but I suspect at the very least I'll be throwing it into my training more.
Front squats:
135# 2x3
185# x3
225# x3
250# x1
270# x1 (PR)
225# 3x3
Shrugs:
405# 2x5, 1x6
Started getting tired around this point - I don't know why I had so much energy, but it was awesome.
Decline sit-ups:
45# x18, x6 (plate on chest, as is the norm currently. Will go behind the head at some point)
Only did 2 sets, and my ipod fell out of my pocket on the second set, so I sat there at half-rep height fucking with my headphones to get it out of my shirt. So I basically did a 15-20 second hold while untangling my headphones from under my shirt. That was annoying.
Seated cable rows:
120# 2x15
Realized that I was logging half-weights on these, since there are 2 pulleys. And it actually says, on the top of the weight stack, that the labeled weight is per handle. Herp derp.
Didn't do any RDLs, 'cause I did enough deadlift volume, I think, with the sumos in addition to my regular deads to make up for it, and I just didn't really feel like it. And I was at the gym long enough anyhow.
2012/4/16:
Monday
OHP (c2w2):
Bar 2x10
65# x8
90# x5
105# x3
120# x3
135# x1
150# x1
135# x7
135# 5x3 paused
Still dieting. Wanted 6+, got 7. Not an improvement in reps over the last time I did 135 (2 weeks ago), but I'm a few pounds lighter, so I'm happy. Triples = paused
Chins:
2x5 (Done before my 120x3 and 135x1 OHP)
+20# x4, 5x3 (on either end of my paused triples)
If I hadn't done 2x5 before hand (should've gone 2x2 or 3) I'm fairly sure I would've had 4 on my second +20.
Cycling (stationary)
2.6 miles in 10:35m
Just some easy conditioning after everything. Sped up a little bit for the last .2-.3 miles, but otherwise it was very leisurely.
2012/4/18:
Wednesday
Squats (c4w2)
Bar 2x10
135# x8
185# x5
225# x3
275# x3
belt on
3353 x3
355# x1
385# x1
355# x8
355# 4x2, 1x3
wanted minimum 6, got 8 with another in the tank. 385 was with no psych up at all and wasn't terribly hard. Really liking these overwarmup singles.
Last 355 was a triple 'cause I rested longer than I meant to while talking to someone (5+ minutes). Second double was actually easier than the first and had a lot of pop to it. Awesome.
My sketch bandaid setup desperately tried to run away, so I got a new (bigger) one from the gym. That bandaid kept trying to escape my hand, too, but was much better - it actually stayed on (mostly) for the entire squat session. Hurt a little bit, but nothing unreasonable.
Decline sit-ups:
+45 x16, 12, 6
Lost strength on these quickly. Doing these today instead of ab wheel 'cause I don't feel like having to deal with potential hand-wound stretching.
stationary bike cycling:
2.7 miles in 15:37.
Leisurely while reading. Actually surprisingly comfy.
2012/4/19:
Thursday
Bench (c6w2):
Bar 2x10
95# x8
115# x5
145# x3
170# x3
190# x1
205# x1
190# x8
Wanted 8, got it with a bit of grind. The 205 single was actually easier than the 190 single. Odd, but cool.
Still very much liking these overwarm-up singles.
DB bench:
65# 4x10, x6
SS/circuited with chins. Forgot how to set up or something on the 5th, which lost me a rep or two.
Chins:
3x5, 2x4
Didn't need to use straps! Huzzah! But my sketchy bandage setup would almost entirely pop off by the time I was done (one sticky spot left holding on kind'a deal).
Face Pulls:
57.5# 5x10
Paused for a second or so each rep, with the very last one held for more like 5.
Stationary bike:
3.2 miles in ~14:35
While reading again. Looked up somewhere around 14 and went, "The fuck? How did I do more 'distance' than yesterday in less time?" Oh well.
Didn't get to log my stuff yesterday, so doing it now.
2012/4/21:
Saturday
Deads:
135# 2x5
225# x5
275# x3
315# x3
365# x3
405# x1
had to toss my straps on after this, as I I felt either the bandaid start to rip, or the wound on my hand itself - not sure which. In either case, didn't want to risk opening it more.
Belt on
435# x1
485# x1
Grind and a half. 6s lift with form breakdown (lumbar rounding). Linking because 90% of the video is bullshit and me getting my straps on, psyching up, all that jazz. (http://www.youtube.com/watch?feature=player_detailpage&v=msbQ5Pg2AEQ#t=98s)
Semi-sumo deads:
485# x1
405# 5x2
485 was significantly easier with semisumo than conventional, despite being done after. Not even close. Gonna go with these for a while. Lift was 3 seconds, and was a joke. Need to get my form better on it, but for this being my second session doing it, not bad.
Same deal. (http://www.youtube.com/watch?feature=player_detailpage&v=fyQ-L_8XWDE#t=69s). Not even reasonable how much easier this was.
RDLs:
205# 3x8
Front squats:
135# 2x3
185# x3
Fucking hate using the cross grip. Barbell was shifting on my shoulders and throwing me way the hell off. All about the clean grip, even if my wrists hate me while doing it.
Seated cable rows:
120# 2x15
Scrofula
04-22-2012, 03:23 PM
Fucking hate using the cross grip. Barbell was shifting on my shoulders and throwing me way the hell off. All about the clean grip, even if my wrists hate me while doing it.
If the standard clean grip bothers your wrists, have you considered front squatting with straps?
If the standard clean grip bothers your wrists, have you considered front squatting with straps?
Basically like this?
http://mattsiniscalchi.files.wordpress.com/2011/01/image005.jpg
I've done that before, for sure. I totally forgot to do it yesterday, and remembered earlier today and was annoyed. The reason that the clean grip bothers my wrists is 'cause my forearms (I guess) are just long, and so setting up is awkward. Same reason I can't rest the bar on my front delts for OHP, and have to have a floating rack instead. Despite that, I still prefer the clean grip for front squats, as it feels a little more stable. But what I could do, is a mix. My programming for my front squats currently is up to a heavy single, then back off for 3x3. Go up to that single with the clean grip, then give my wrists a break and do my back off sets with the straps. Sound reasonable?
Scrofula
04-22-2012, 05:42 PM
That makes sense. I'm guessing you're doing all the usual mobility work as well? Broomstick stretch, decompressing the wrist, rolling triceps on a barbell, etc. Greg Everett's book had a bunch of these.
That makes sense. I'm guessing you're doing all the usual mobility work as well? Broomstick stretch, decompressing the wrist, rolling triceps on a barbell, etc. Greg Everett's book had a bunch of these.
Is the broomstick stretch basically shoulder dislocations? I do those before every session. Otherwise, my mobility work definitely leaves a lot to be desired, heh.
Scrofula
04-22-2012, 06:08 PM
Is the broomstick stretch basically shoulder dislocations? I do those before every session. Otherwise, my mobility work definitely leaves a lot to be desired, heh.
I meant this one (http://www.exrx.net/Stretches/Subscapularis/Broomstick.html). That and wrist decompressions (i.e. trying to pull my hand off) seemed to be quite helpful for my rack position when I was practicing cleans.
I'm definitely going to have to add those in. For the decompressions, I just take one hand and try and pull the other off in line with my arm, basically?
Scrofula
04-23-2012, 03:33 PM
I'm definitely going to have to add those in. For the decompressions, I just take one hand and try and pull the other off in line with my arm, basically?
Yep. Everett suggests following it up with the usual wrist stretches (pull your hand back into wrist extension etc.).
Yep. Everett suggests following it up with the usual wrist stretches (pull your hand back into wrist extension etc.).
Cool, I'll definitely be adding these in to hopefully help with the rack. Thanks for the tips, much appreciated.
2012/4/23:
Monday
OHP:
Bar 2x10
65# x8
95# x5
110# x5
125# x3
140# x1
150# x1
140# x6
140# 5x3 paused
c2w3. Wanted 5+, got 6. Tried for 7, but it just wasn't happening.
Also had one of the personal trainers come up with a client while I was doing a set of chins (have to move to another thing to do them, about 15-20 feet away, since our one rack doesn't have anything on it for chins) with my towel draped over the bar. I chatted briefly with someone while I waited for a spot to do chins, since the handles are also on a cable machine, and people need to do their cable flies. I tell him I only have a set or two left, and get to my chins (it happened to open up right then). The squat rack beside the power rack cleared up before I even finished my chins. When I got back to the rack, he makes a comment to me, in a dejected voice, "What if someone else wants to squat?"
"Well, they could work in with me..."
He proceeded to glare at me randomly for the rest of my time there, and have his client do 1/8th (not joking) squats.
Chins:
+20 lbs. x5, 4, 4x3
On either side of paused OHP. 5 reps with 20lbs is a PR, and wasn't actually that hard. Awesome.
Cycling:
2.5 miles in 10 minutes bang-on.
Forgot my kindle, so this was really, really REALLY boring.
Brother Francis
04-24-2012, 10:30 AM
Clearly if someone else wanted to squat, they'd be too intimidated by your monstrous frame to ask to work in. You inconsiderate dick!
Clearly if someone else wanted to squat, they'd be too intimidated by your monstrous frame to ask to work in. You inconsiderate dick!
>6'3, 210
>Massive frame
http://i.imgur.com/GxTnK.gif
2012/4/25:
Wednesday
Squats (c4w3):
Bar 2x5
135# x8
185# x5
225# x3
295# x5
belt on
335# x3
375# x1
395# x1
375# x5
375# 5x1
Wanted 5+ got 5 with another 1, *maybe* 2 with an epic grind in the tank. 395 wasn't bad but could've been faster.
Stationary bike:
4.5 miles in 19:12
Actually remembered my kindle today. Huzzah!
Ab wheel (kneeling):
25, 20, 20
That first set hurt...
Brother Francis
04-26-2012, 12:27 PM
Don't you know it's impossible to weigh over 200lbs without steroids? You're either a liar or a cheater!! :P
On a more serious note. That's some serious squatting! Well done. I can't wait to get some heavy weight back on the bar again once Sheiko is done. I'm just itching for it!
Don't you know it's impossible to weigh over 200lbs without steroids? You're either a liar or a cheater!! :P
On a more serious note. That's some serious squatting! Well done. I can't wait to get some heavy weight back on the bar again once Sheiko is done. I'm just itching for it!
Hah, yeah totally. I juice all day, every day. Sometimes twice all day.
I definitely missed squatting heavy, and I'm glad that my 5/3/1 cycles have finally gotten back to it. I wasn't enjoying squatting quite as much when it was lighter, so it's definitely nice to be back. Then there's my overwarm single shenanigans to add to it even more.
...and my current thinking for assistance/volume work for squats. Something like 5+ week = 5 triples at working weight, 3+ week = 5 doubles at working weight, 1+ week = 5 singles. We'll see how that goes, though, and it may get some tweaking (similar to the overwarm single progression scheme I've got going). Aka, I'm a glutton for heavy.
2012/4/26:
Thursday
Chins (before bench):
1x8
Prob'ly should've just done 5 or 6, but oh well.
Bench (c6w3):
Bar 2x10
95# x8
115# x5
135# x5
160# x5
180# x3
200# x1
210# x1
200# x5
Initially wanted 6, but once I got there, everything was feeling heavy, so I dropped down to wanting 5, which I got. One of 3 things: 1) Off day, 2) my cutting is finally getting to me or, 3) I failed at actually doing a decent glycogen refill/carb refeed on the weekend (I was thinking at the time it was lackluster). Oh well. We'll see. Rep PR at this weight though, so I'm happy despite the offness.
DB Bench:
65# x 10, 10, 10, 9, 8
First 2 sets were with tucked elbows, which I think drained me a bit for the other 3 and caused me to not beat last week. Oh well. SS with chins.
Chins:
6, 5, 5, 5, 4
SS'd with DB Bench.
Definite improvement here, which is awesome. Last 5th rep was a grind, last set wasn't too bad but not easy - held at the top for 2-3 seconds (hands touching shoulders, so chin was WAY over the bar, and that's the case for each rep)
And now onto my moment of fuckarounditus...
BTN Press:
Bar x10
65# x5
85# x3
105# x1
Followed by
BTN PP:
105# 2x3
Both of these were awkward in that I'd never done them before. Also fucked up on bringing the bar down on the second rep of the first set of BTNPPs and scraped the back of my neck with the centre knurling - that hurt.
These (the presses especially moreso than the push presses) wrecked my shoulders even with these light weights. In a good way. These don't bother my shoulders at all. But despite that, I'm prob'ly not gonna do these very often, since they're a bit tricky to fit in. Kind'a fun, though.
Back to regular stuff in this long entry...
Face pulls:
57.5# 5x10
Held for 1-2 seconds each rep. The thing was making a shitton of noise today and is prob'ly close to breaking. Felt some extra resistance coming from somewhere in there, but couldn't figure out why (cable was on track in all the visible places, so I dunno).
Stationary cycling:
3.2 miles in 15:35 while reading.
2012/4/28:
Saturday
Semisumo deads:
135# 2x5
225# x5
275# x3
335# x3
375# x3
belt on to check tightness (since apparently now what I like for squats is not what I like for deads - last hole for deads, second last for squats)
405# x1
445# x7 awwwww yeah
405# x2
385# 4x2
Had at least another 1-2 in me, but I was starting to take long rests between reps. Legs wanted to die when I was done though, haha.
If it doesn't skip in automatically, go to about 45 seconds in.
http://www.youtube.com/watch?feature=player_detailpage&v=G9ZAs5oVqUg#t=44s
RDLs:
205# 3x10
I used to have hamstrings...
Front squatatatas:
135# x3
185# x3 (forgot to do 2 triples at 135, oh wells)
225# x3
275# x1 PR
225# 3x3
Wheeeee, can use the clean grip again. Hand is healed enough to not bug me too much.
My wrist flexibility is actually what seems to be the limiting factor for my front squats. Sort of. I think. Need to work on that some with the stretches.
Weighted decline situps:
45# x14, 8
Still have DOMS from Wednesday's ab wheel, so said screw it.
Seated cable rows:
140# 3x15
Last few reps on the third set were grinders. These also destroyed my grip more than the deads. Lack of AG + possibly thicker handles makes my hands sad. Oh well.
The butthurt DOMS is already kicking in from sumo deads today. I'm so not used to this.
2012/4/30:
Monday
OHP (c3w1):
Bar 2x10
65# x8
100# x5
115# x5
130# x1
140# x1
130# x8
130# 5x3 paused
Wanted 10, got 8 with absolutely no more in the tank (8 was a grind and a half where the bar stopped briefly, and I was shaking like a seizure victim during the rep).
Chins:
+20# x 5, 4, 3, 4, 3, 3, 2
BW x1
Not sure what happened with my sets here, as normally I aim for 6 sets. Instead I got 7 (7&8 were literally 2 reps, let the dumbbell go, 1 rep, so it's basically 1 set). I may have accidentally done an extra set of paused OHP and not noted it (more likely than not noting the chins, since I write that down write away due to varying rep numbers that I won't remember).
After Thursday's benching and today's OHP, and the fact that I had an awesome carb-up on Saturday after deadlifts, I'm 100% sure that the cutting is effecting my lifts (this being the start of week 4). As such, I'm going back to maintenance, and will restart again later on. Seems like 2-3 weeks is about ideal for cutting time for me to keep lifts moving without the deficit effecting them much. Went having a bloat/day-after-carbup/cheat weight of 216 or so to having the same kind of bloat but 210 (211/2-205/6 unbloated) in 3 weeks. Not bad.
Brother Francis
05-02-2012, 07:18 AM
I actually watched to first 45 seconds of your DL video. I especially enjoyed your pre-lift psych up!
Man I wish I knew where my press was at right now. I'm scared you're catching up!
I actually watched to first 45 seconds of your DL video. I especially enjoyed your pre-lift psych up!
Man I wish I knew where my press was at right now. I'm scared you're catching up!
Haha, considering you guys got a video of me keeping myself psyched up between deadlift attempts back in December, this doesn't surprise me. :P
And yeah, that's entirely possible that I am. One can hope! :D
Taking a bit of a deload week this week, it looks like. A random back problem is cropping up (felt it towards the end of Monday's session, but it was minor so I was hoping it would go away) that I've had very infrequently for years. The muscle right at the bottom/underneath of my left shoulder blade is sore, and from past experience if I lift, it'll get aggravated and take me out for another week or so. Had this crop up twice last summer (but not since). First time I was a tard and went and lifted with it, and couldn't even finish my warmups for squats before it was really painful (got up to like 185 or something, and had to call it quits). Second time it got aggravated while at work (construction), and was painful to the point of barely being able to drive home. So impromptu deload week it is!
Though that said, hopefully it'll be okay by the time Saturday rolls around for deadlift day. We'll see though.
2012/5/5:
Saturday
Back at it today, as my back felt okay.
Semisumo deads:
135# 2x5
225# x5
275# x3
335# x3
375# x3
405# x1
belt on
445# x1
495# x1
405# 5x2
Pretty easy. Back was A-OK with this, which makes me very happy.
Skip to about 45s in. Had some issues with my belt + headphone cord not getting along, hence the fucking around with it as well, heh.
http://www.youtube.com/watch?feature=player_detailpage&v=hq7_U__jqTg#t=44s
RDLs:
225# 3x10
First set facing the mirror, which fucked me up. 2nd and 3rd facing away, and suddenly I can feel it in my hamstrings properly. Stupid mirror. Was lazy and took it out of the rack today.
Front squats:
135# 2x3
185# x3
225#$ x3
285# x1 (PR)
225# 3x3
Moving up in weight next week. Had the bar in a proper place this time (closer to my throat), which made wrist flexibility a non-issue (normally it's closer to my collar bones). SO MUCH BETTER.
Decline sit-ups:
45# x 12, 12, 6
Lost my energy at this point.
No rows today since that's basically exactly where it hurts. Felt it a little bit after the third set of front squats, otherwise I would've done 4x3. Oh well.
2012/5/7:
Monday
Repeated last week's cycle to keep OHP in line with my bench and squat cycles.
OHP (c3w1):
Bar 2x10
75# x8
100# x5
115# x5
130# x1
140# x1
130# x9
130# 5x3 paused
Since I'm no longer cutting, I wanted a bit more than last week's 8. Reps 8 & 9 were epileptic reps, there's a small chance I could've had 10 with some HTFU, but I'm still happy with 9.
Chins:
+25# 2x4, 2x3, 2x2 on either side of the paused OHPs
+25# 2x2
BWx4
Extra 2 weighted + BW sets were for funsies.
First set of 4 was done with the DB in my feet, rest with a belt that I found. So. Much. Better. Gonna get a rope and carabiner tomorrow and make a sketch-belt so I can keep that set up.
Pull-ups:
3x2
Done after the chins, also for funsies.
Treadmill runnings:
1 mile in 7:31m @ 8.0
Haven't run in a month or so, so went at a medium pace. Completely forgot my groove and had to relearn it for the first part, but got back into it. /masochism, I actually kind'a missed my 1-mile runs/gainaways. o.O
Left lat/rhomboid....area (where it hurt last week, bottom of/under my left shoulder blade) is a touch sore, but feels fine otherwise. Everything's gonna be okay. :D
2012/5/9:
Wednesday
Squats (c5w1):
Bar 2x10
135# x8
225# x3
265# x5
305# x5
belt on
355# x1
385# x1
345# x10
345# x3
335# 4x3
Wanted 8+, got 10 with another 1-2 grinders in me. And it hurt. Belt on from 355 onwards. Couldn't get my groove right for the triples today, and then my camera died. So much of the sadness.
stationary bike:
3 miles in 15:04 @11 while reading
No ab wheeling today, as my back is still a bit sore. Can't get a full rep due to it, as it's just saying, "Fuck you I'm not helping to hold you up in this position". Oh well.
2012/5/10:
Thursday
Bench (c7w1):
Bar 2x10
95# x8
115# x5
140# x5
160# x5
185# x1
205# x1 paused
185# x10
Wanted 10, got it with a grind. 205 was paused, and my bar path was fucked. Pushed it too far towards my feet, so was harder than it should have been, while still being easy. Whee?
DB BP:
65# x10, 10, 6, 7, 5
Not SS'd today, so these blew chunks. I'm guessing it has to do with less rest between sets than if I circuit it with chins.
Ordering for the next bit is kind'a wonky, but here it is:
+25# chin x2
BW chin x4
+10# pull-up x2
BW pull-up x2
+10# chin x3
BW chin x3
+10# pull-up x1
BW pull-up x2, 1, 1
About 60-90s rest between each set. I actually have no idea what I was doing with the order. I felt like doing both, so kind'a fucked around, and used my homemade weight belt to try it out. Wanted to get some volume in, and then wanted to do some more pull-ups for funsies, but stopped being able to get more than 1, so called it quit
Face pulls:
57.5# 3x10
all reps held for a second at the face
Curls:
60# 2x10, 5
Randomly felt like doing some curls, heh. Done with my back against a wall, since there's now a spot of bare wall open. Not sure what happened on the third set, but oh well.
Stationary bike:
4.6 miles in 21:20 @ 11 while reading
-------------
I think I'm gonna put some triceps work back into my routine, as I actually noticed some lockout issues on the DB benching. So I guess back to the pushdowns, or something. Le sigh.
2012/5/12
Saturday:
Semisumo deads:
135# 2x5
225# x5
275# x3
335# x3
375# x3
405# x1
belt on
455# x6
385# 5x2
Wanted to get 7 like 2 weeks ago (with 445), but I knew I wouldn't going into it today. Still a pile of DOMS from Wednesday, and my left ham felt tight as fuck, to the point of discomfort/pain until I was warmed up. Also, between trying to set up with the bar closer than normal (bad idea, need it further) + my legs being DOMS'd to hell, my back was rounding. Not too worried, as I shouldn't have any DOMS next week, and I know that setting up close doesn't work for me.
Skip to 30-35 seconds in:
http://www.youtube.com/watch?v=5cQp9FSq3N8&feature=player_detailpage#t=33s
1-handed deads:
225# 2x1 (right, left - same throughout)
275# 2x1
315# 2x1
365# 2xfail
Just fucking around a bit with these. Friend did these last week and got 405lbs, so I figured I'd see what I could do. But between being fatigued by this point + my legs being DOMS'd to all fuck (including my left hamstring being so uncomfortable that I thought I might not even get to my work weight when I first started) AND being unable to figure out where to hold the bar, 315 was the best I could do. Could probably get somewhere between 315 and 365, or 365 if I learn where to hold it, in the same conditions, but I didn't feel like trying more.
http://www.youtube.com/watch?feature=player_detailpage&v=03gn7UdO-gE#t=17s
http://www.youtube.com/watch?v=SYELc8K--g0&feature=player_detailpage#t=23s
Squats:
135# x8
225# x3
275# x3
315# x3
345# x5
315# x3
Felt like doing regular squats today instead of front. Forgot to think about the fact that it would be harder after all that deadlifting, hah. Just hit the prescribed reps for the top set of this week's 5/3/1 set here.
Decline sit-ups:
+45# x15, 9, 5
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