djl236's log

[Dwayne_KONG_Wint]

Ouch...take care of that hand.

In a few weeks you'll look back at these sets and wonder how you got so much stronger. No worries.

[djl236]

Ouch...take care of that hand.

In a few weeks you'll look back at these sets and wonder how you got so much stronger. No worries.

Thanks dude.

Hand should be alright, I have a band-aid with neosporin on it and athletic tape holding all that in place. I can pull with it, it just sucks.

Steel said don't worry about the misses because I got the reps by doing another set of doubles and that's what was important.

Jim asked me to write an article about the man our gym/club is named after. Just sent it to him tonight, so be on the lookout for that.

[Mac Ward]

I hate when something outside the gym affects my ability to do something inside the gym. It really, really pisses me off. One of the great benefits of Steels programming is the volume seems to be more important on the work days than the reps/set. 6x450 is what he wanted in the end. I've had a few days like that, and he has always responded in a positive manner and said not to worry about it, volume is what matters. Great job. Watching your video, I'm surprised you didn't get three based on the speed of the first, but the DL is weird like that.

I will live vicariously through you next week as Gillian and I do almost nothing in prep for the meet. Good stuff, dude. BTW, love the sleeve.

[djl236]

I hate when something outside the gym affects my ability to do something inside the gym. It really, really pisses me off. One of the great benefits of Steels programming is the volume seems to be more important on the work days than the reps/set. 6x450 is what he wanted in the end. I've had a few days like that, and he has always responded in a positive manner and said not to worry about it, volume is what matters. Great job. Watching your video, I'm surprised you didn't get three based on the speed of the first, but the DL is weird like that.

I will live vicariously through you next week as Gillian and I do almost nothing in prep for the meet. Good stuff, dude. BTW, love the sleeve.

Thanks Mac, that is the great realization I made yesterday: just get the reps.

I really don't know what happened. They look decent on video. My first rep is almost always fast, I'm pretty good at singles and terrible at anything over 2 reps on the deadlift. The second and failed thirds just felt a lot heavier off the floor and it's like my posterior chain just quit on the thirds. I'll get it next time.

You and Gillan are going to do great at the meet. Stay focused, get good rest and food, obey the commands on the platform, and hit some big PRs! And thanks for the sleeve compliment, still have to finish the left arm!

[djl236]

Friday 4/27/2012
Week 3 Day 4

Bench
warmup
45x10
135x5
185x3
225x2
Worksets - 260x18 reps total, done as:
260x6x3 - PR for Volume. Smooth, 4th and 5th sets the last rep was slow but the 6th set looked good.

Incline
175x3 - easy
190x1 - pretty easy
200x1-3 - I did 200x3 - Incline PR. Last rep was a total grinder.

Press
140x3 - easy
150x3 - smooth
160x2-5 - I did 160x4. 3rd rep was hard, 4th was a grinder and I failed to get the 5th.

Chins - BW only.
16 total, did them in one set.

Video, shown is last set of 3 with 260lbs bench, no sets of Incline (forgot to film them), and all sets of press:

[Mac Ward]

Nice job...I was smiling as I watched your final press...when I hold it overhead for more than a second, breathing quickly, telling myself to go...I might as well put it in the rack...such a hard movement! All of a sudden, it's just, GONE. Nice work, bench is such a killer day. Your incline weight is legit.

[djl236]

Nice job...I was smiling as I watched your final press...when I hold it overhead for more than a second, breathing quickly, telling myself to go...I might as well put it in the rack...such a hard movement! All of a sudden, it's just, GONE. Nice work, bench is such a killer day. Your incline weight is legit.

Thanks Mac. I know what you mean with the press. I knew I was done after that 4th but I'd be mad at myself if I didn't try that 5th. My press is something I really wanna increase. We have a few bodyweight pressers at the gym and I wanna join their ranks.

[JAM]

Friday 4/27/2012
Week 3 Day 4

Bench
warmup
45x10
135x5
185x3
225x2
Worksets - 260x18 reps total, done as:
260x6x3 - PR for Volume. Smooth, 4th and 5th sets the last rep was slow but the 6th set looked good.

Incline
175x3 - easy
190x1 - pretty easy
200x1-3 - I did 200x3 - Incline PR. Last rep was a total grinder.

Press
140x3 - easy
150x3 - smooth
160x2-5 - I did 160x4. 3rd rep was hard, 4th was a grinder and I failed to get the 5th.

Chins - BW only.
16 total, did them in one set.

Nice job. I hope to one day be as awesome as you. Except in the press, wink.

[djl236]

Nice job. I hope to one day be as awesome as you. Except in the press, wink.

Hahahahahaha. Dude I wish I had your pressing strength. Hot Damn!

[djl236]

Sunday 4/29/2012
Week 4 Day 1
Steel has me training 3 days this week, moving my deadlift to Friday to see if it helps recover and pull better.

Squat
Warm up
45x10
135x5
Work Sets
225x5
275x5
315x12 (one set/in a row) - done as:
315x12 - PR.
Tougher than I thought. Not used to high rep squats anymore since not doing the GSLP since last year (not a good program). This was more of an endurance issue, the weight wasn't heavy, but I still got my reps. Previous rep PR was 10.

Prowler - heavy, run 30 steps then rest 30 seconds. Repeat 20 times. Used 140 lbs. Easier than I thought it'd be, not that it was easy.

Tunes: Black Flag
315x12 squat (sorry it's blurry, dunno why that happened):
https://www.youtube.com/watch?v=FEC7...e_gdata_player