It looks as if it is going very well. Nice job!
21-03-12: Sheaffer Method #22: 07.08-08.03
Decline Bench 227.5: 5, 5, 8 <- PR!
Curls DB 45: 12, 8
I was very tired this morning. Bench went well, although the spotter *just* put his fingers on the bar for the 8th rep. I would've had it, I think. Curls might be a PR, but I don't really care enough about curls to check. Maybe I should care more about curls, in stead of harbouring hatred for them.
Then when I got to the pulls, I started feeling weird. Especially my stomach (ate something iffy?). In any case the pull-downs were iffy, and so was the workset of deads. I got them, but they can't have been pretty. Felt very crane-lift'ish, even if I know that how they *feel* is rarely how they look. I want vid of this and rack-pulls soon, so I don't mug myself. That said I didn't feel anything wrong in my pelvis/lower back at all.
So a workout of two halves, where the 2nd half was just getting the reps in and getting home. Happy that I pushed through, now I just hope I don't get sick, like I usually do after a workout like this.
Nice lifts you got there. Subscribing
Thanks for stopping by!
Originally Posted by armin
I completed my long-ass day without problems yesterday (up at 6, work a bit, workout 7-8, work 8.45-17.00, Language class 17-19.00). And today I feel fine, probably because I got 9 hours of sleep.
23-03-12: Sheaffer Method #23: 07.08-08.08
Press 167.5: 5, 5, 4 <- FAIL
Chins BW+45: 8,7 <- PR!
Squat: 135x5, 185x5, 235x5, 285x5, 325x5, 235x10
Today was tough. I can think of two explanations: 1) Accumulated fatigue. I am getting to a point where workout-to-workout recovery is getting iffy. This explains why 320 was pretty decent Monday, yet 325 was hell today. 2) Diet. I've been upping the cals, having 1C 1P for all my meals except goodnight protein shake. I'm not sure I'm handling it well, digestion is a bit off.
I'm not going to switch things up because of one hard workout, obviously, but I am going to be realistic about how far I can keep going on this template. Deadlift was bloody murder on wednesday too. For now I will reset the Press to 150, and keep on keeping on.
On todays lifts. Press was alright, it's just heavy for me now. Chins I got a 7th rep out of nowhere. If I repeat that next week, I'll add 10 lbs again. Squats were not pretty. Definitely not straight bar path. I need to be more "solid" on them. I ground them out, though, which I am happy with. 330x5 will happen next week, and will be the most I've squatted for 4 years - and this time pain-free (relatively speaking).
Last edited by DV; 03-23-2012 at 07:55 AM.
It is probably:
D. All of the above.
It gets tough when you are working in or close to limit/PR territory. You just have to listen to your body and keep making gains as you can.
You're doing well.
Thanks Tad, I think you're right. The weekends rest surely helped. I was TIRED this morning, like couldn't keep my eyes open when the alarm rang at 6 am, but once there I got fresher, and felt very good post workout.
Originally Posted by Tad_T
26-03-12: Sheaffer Method #24: 07.10-08.08
Decline Bench 230: 5, 5, 7
EZ Curls, Bar+70: 12, 9
I dropped a rep on the bench. I guess I could blame the spotter, he sorta went for the bar on the 6th rep, which meant I really was focusing on powering up the 7th so he would keep his hands off, which may/may not have had an impact on the 8th, which I failed. Probably it's just natural progression, though. I'm happy with how bench is moving in either case - this equals my PR at 230.
Curls I moved up the poundage. Seemed alright. Rack-pulls were also pretty good, however, I really want a video. I'm unsure how clean they are. Obviously there's gonna be a bit of sloppiness when it's really heavy, but I want to get the maximal training effect. Pulldowns (as pre-exhaust) were better than ever today. 8 solid reps.
28-03-12: Sheaffer Method #25: 07.12-08.12
Press 150: 5, 5, 8
Chins BW+45: 8,7
Squat: 135x5, 185x5, 235x5, 285x5, 330x5, 235x10
Press reset was funny. Technique was off, but I set a technical rep PR at 150 anyway. Coming back from grinding along 160-165 for a while is weird, but I think recovery will catch up fairly quickly. Chins were good. In stead of upping weight I will start doing them from dead-hang. This usually takes a rep or two off them, and will help my elbow.
I had sort of psyched myself out from squats before even doing them. Warmups felt very heavy - but then I am doing them with little rest. 285 was fine, and 330 turned out to be possible as well. They were a grind, and I really had to push through my sticking point on all the reps. But they didn't hurt anywhere (more than a near max effort usually does) and I felt more "solid" than last squat workout. This is the most I've squatted for about 4 years, and only 20-25 lbs away from my all time 5RM PR. Very happy about that.
Diet is currently without carbs in the PM. This mostly because I have some sloppiness coming up (travel, dinners etc.) so it can counterbalance that. Also it still doesn't affect my performance too much. I'm even starting to look good naked, which - though not a goal - is a nice side-effect.
Squats are looking strong! Nice work!
Nice job on those squats. Highest weight you've done in 4 years is a big accomplishment.
I know what you mean about the press re-set. I really hate high rep sets of presses. I feel like I am all over the place compared to 5s or lower.