Jugrock's Log

[Jugrock]

2/18/16 207.0

M Squats 300x5x3

BP 181x5,3,5,3 I didn't wait long enough after first set, I think. Third went fine. I did a really short rest, expecting to get 2, but got 3 and almost 4. I'm using new Dan Miller microplates.

DL 320x X. Had to run an errand and didn't get around to these.

[Jugrock]

2/20/16
BW 206.3

H Squats 330x5,4,3 Fourth rep on 2nd set was a real grinder, and then 5th rep was oh so close but not quite. Didn't even try for 4 on 3rd set. The last set I didn't keep my knees out enough, which caused me to lose hip drive and use more quad.

Press 120x5x3 PR

DL 355x F, F, F. 315x5. Only broke 355 off the ground about 2" on the 3rd try. I've never had issues off the ground. I think a) the squats simply left me spent, b) my quads were trashed and couldn't get any extension, and b) I haven't eaten enough this week.

So I think I've learned something from a little experiment. When I hit 200 lbs, I changed my macros accordingly, but seemed to just pack on fat. So I recalculated them for the same bodyweight but as a recomp instead of gain. That was about two weeks ago. Note I've stalled hard over the last two weeks. While other stuff was likely a contributor, I think I need to get back to ~3500 calories to continue weekly gains. This next week won't count, as I'll be traveling to Portland for the week for work.

[foothills_g]

IIRC both HLM and standard TM have the DL on heavy squat days and the idea is that the DL won't be a "true" 5rm since you're fried. Does anyone recommend de-coupling the DL every once in a while just to figure out what the "true" max is? Seems like it would be a good idea....

Hope you're well Jug! belated congrats on the squat PR

[Jugrock]

02/22/16 TDY Portland, OR About 4 miles walking from hotel to work location, dinner, and back.

02/23/16
24 hr Fitness downtown. Cost me $20/session drop-in rate. Outrageous, but anything else would have taken a taxi ride, so it was a wash.

L Squats 265x5x3
BP 155x5x5 Without safeties or spotter, I decided to try a volume/intensity week.
Chins 4x4 or 5x4. I lost count of sets.

About 5 miles walking.

[Jugrock]

Still TDY Portland

02/24/16 walked about 3-5 miles

02/25/16 walked about 3-5 miles

M Squats 300x5x3
Press 100x8x3
DL 0x0 Hex plates, no chalk, sweaty hands. I would have been lucky to rep 225 as sweaty as I was.

~30 min talking SS to three guys. Two said they've been "doing" programs like SS. They were doing high-bar at about 225, but reasonable form. The third guy (Bro 3) was asking Bro 1 about front squat form because of his knees. Bro 1 had mostly good advice. I added some racking advice, and he started asking good questions, so I told him my qualifications (not a coach but been to a seminar) and I walked him through SS for about 30 minutes. I'm fairly confident he'll at least follow up and check out the website. He bookmarked it on his phone.

[Jugrock]

02/26/16 Friday walked 3-5 miles in Portland

02/28/16 Sunday at home.
BW 205.6 Lost a couple pounds

H Squats 0x0 Warmed up to 300x1, started to load 315. I just really didn't have motivation and scrapped it.

BP 185x4, 175x5x2, 155x5x2

Basketball with kids (3 on 1) 45 minutes. I won.

[Jugrock]

03/06/16

Obviously I took some time off. The delayed fatigue from traveling coupled with extra long workdays and no lifting partner turned me into a slackers.

Squat 300x5 after more w/u than usual.

BP 155x5, 165x5

PC <95x a bunch, 95x3x3 or so. Kind of lost track. First time to coach my buddy on these. We fixed his rack easily and he mostly got the jumping position correct. Occasionally he could avoid the arm pull. He never got a single "good" rep, but he had some with individually good elements. About the same for me, but unfortunately he can't see the differences. Especially the arm pull, which I need him to see. It's interesting that he doesn't see the issues.

[Jugrock]

Well, it's spring, which means baseball season at home and lots of travel for work. Throw in a 10 day cruise with my wife and you get lots of time away from the gym. My lifting partner has been in a similar situation.

But here goes a quick LP for both of us.

3/23
Squat 185x5x3
BP 135x5x3
Chins 4,4,4,3,3

3/25 BW 202.6
Squats 205x5x3
Press 95x5x3
DL 225x5

3/27
Squat 225x5x3
BP 145x5x3
Chins/Cardio
Jogged one easy lap around my cul-de-sac, followed by 3 sets of:
AMRAP Chins
2 "Manholes"
Then one cool down lap around the cul-de-sac.

A "Manhole" is a sprint from one manhole in my cul-de-sac to another and back. They're about 190 ft apart, so each "Manhole " is about 125 yards.

[Jugrock]

3/29
Squat 245x5x3
Press 105x5x3
DL 265x5
Everything is coming back well. Squats at 245 felt better than 205 did. DL at 265 was easy except for doh grip.

[Jugrock]

4/1
Squat 255x5x3
BP 155x5x3
Chins 4, 4, 4, 3, 3
3 half-manholes