sking's log

[sking1001]

Guess that was a PR:

[Mac Ward]

For the record, 455 was a joke.

[sking1001]

For the record, 455 was a joke.

Thanks, buddy. I thought so, and at first I was gonna make that my opener. So when Matt said 440, I thought I would murder it. Imagine my surprise. Form was awful that day, but that's gonna change!

[sking1001]

Felt pretty awful today. Didn't get a lot of sleep and not taking care of myself like I usually do.

Sumo Deadlift
135x5
225x5
315x4
405x5
455x2
I tried to get my hands completely on the knurling, but that's actually too wide of a grip for sumo. I probably need to stay with my ring finger on the edge of knurling. I tried hook grip, but I think my thumbs are just too short.

Conventional Deadlift
455x2
Just wanted to compare to sumo. Easier than I thought it would be. The conventional felt really good, but it's also very familiar. Sumo is strange in that the lift seems slower, but there is much less fear of missing. You can see the fairly dramatic difference in ROM between the 2 lifts...

Sumo 405x5:
http://www.youtube.com/watch?v=w8WdSgtrfqU

Sumo 455x2:
http://www.youtube.com/watch?v=wDNdt9B82Bg

Conventional 455x2:
http://www.youtube.com/watch?v=lq1O091BAmk

I'll keep doing both lifts throughout the next cycle. It will be interesting to see how sumo feels once I go over 500.

10.25" Box Squat
135x5
225x5
315x5
325x5
These felt like cardio. Probably for a couple of reasons. My back is pretty sore from doing high rep benching with an arch on Tuesday. This affects my breathing, and furthermore, my belt felt a little tight today. So I was huffing and puffing at the end.

Also like I said, haven't been taking care of myself very well this week.

[Tall Texan]

STEVE!!!! Come to Dallas and teach me to press like you. Solid numbers at the meet.

[sking1001]

Thanks Scott : )

I wish I could get away! Maybe if I make the NASA meet I'll see you there.

I skipped training Friday to just rest up for my next cycle. May be a short one if I do the meet..

[sking1001]

Not used to volume. 5's felt like cardio today! I was really winded after each set.

Squat
135x5
225x4
315x3
365x5x4

All 4 sets, 1 side, 2 front quarter, and 1 front:
http://www.youtube.com/watch?v=fvqdzYgVmQE

Sumo Deadlift
225x3
315x3
405x5x3

Totally ran out of time. I don't feel like I rested that long either. I only have about an hour and 20 minutes of training time. I need to find a better way to streamline my lunch hour. I leave the office at 11:30, and it seems like I don't really get started until almost noon. Then I'm really rushing to finish a little after 1:00 to get back to the office at 1:30. I got back at almost 1:45 today, ugh...

[sking1001]

Totally drained from yesterday. I'm sore in some new places from pulling sumo too. I have a bruise just above the teardrop of my left quad, toward the inside. Not sure if this indicates something I'm doing unevenly. It's still a little awkward the way my hands hit my thighs on sumo, but I think it's more on the pronated (left) hand. I pulled my stance in about an inch on the last set yesterday, and I think that's where it's at.

Anyway, given that I was more drained than I can ever remember being at the beginning of a workout, the planned RPE 8's were 9 plus. The circuit I did was kind of pathetic, as the reps were low, but I left my heart and soul on the gym floor today.

Competition Bench
135x5
185x4
225x3
255x5x4 RPE 9, 9.5, 9, 9
Like I said, a lot harder than it should have been, but I got all my reps.

DB Bench
70's x 8
80's x 8
95's x 8
All too easy except for the 95's. Didn't rest much longer than it took to change the weights. Adjustable dumbbells are not very fun.

GPP Circuit x4
DB Rows x 8 each arm w/40
EZ Curl 75x5
LTE 75x5
I rested some after the 3rd round.

Still finished in about an hour. Pretty wiped out.

[sking1001]

Not feeling 100% today, so there was some doubt I could get the planned work done, but I made it.

Deadlift
135x5
225x5
315x3
405x1
445x5x3 - PR for 3x5, hard
Had to dig deep. I rested 10 minutes before the 3rd set.

Paused Squat
135x5
225x5
245x5
265x5
No belt, no sleeves. All less than RPE 8, but I was pretty beat after deadlifting. I guess I'm not a young guy anymore :/

Finished in a little over an hour. Doesn't seem like a lot, but I had to rest a little more between deads and squats, plus setting up the bar, etc... Obviously I took it easy on squats.

[PackMule]

that volume on deads would beat anyone up. Fun stuff :-)