JSK's strength/endurance/recomp log (not necessarily in that order)

[JSK]

Friday, 10/7/2011
I really wanted to go all out today since I'm going to miss a couple of workouts this coming week. Squats went well, the rest of the workout was pretty brutal. I think not getting enough sleep the last couple nights probably didn't help. Missed last rep of last set on presses. On Power Cleans my form fell apart on 4th set, I was just too tired and couldn't get any power into my jump, had a hard time racking. So I didn't even try the 5th set.

Squat
275 x 5
275 x 5
275 x 5

Press
150 x 5
150 x 5
150 x 4

Power Clean
150 x 3
150 x 3
150 x 3
150 x 3

Lying T-Bar Row
95 x 6
95 x 6
95 x 6

Decline Sit-ups
1 x 12
1 x 10
1 x 9

Pull-Up (assist)
1 x 7
1 x 6
1 x 5

[JSK]

Sunday, 10/16/2011
Just got back from a week-long vacation to the Eastern Sierra Nevada, for some photography/hiking/etc. So I missed three workouts in the gym, although it's not like I didn't get any exercise while away. I decided to repeat my previous weight for each exercise (except I went up a bit on deads). Squats were brutally hard, bench was difficult but not too bad, deads were not so bad either (now that I think I have my form straightened out, need to start moving up more on the weight for dead lifts).

Squat
275 x 5
275 x 5
275 x 5

Bench
232 x 5
232 x 5
232 x 5

Deadlift
280 x 5

Lying T-bar Row
95 x 6
95 x 6
95 x 6

[JSK]

Tuesday, 10/18/2011
First time back on skates for a few weeks so it was just an easy/short workout. Was still a bit sore from Sunday weight workout, so decided to push my Tuesday weight workout to Wednesday.

Skate
8.5 miles, 14mph avg, 137 avg HR

[JSK]

Wednesday, 10/19/2011
Today was first time pressing in almost 2 weeks, so instead of repeating the last weight I backed off 2lbs. Maybe it wasn't enough, I missed the 4th rep of first set. Even though it was a lapse in technique/concentration I couldn't really recover, so decided to just to 5 triples instead of sets of 5. I think part of my problem with pressing is that the exercise is still fairly new to me (compared to other lifts that I've done off and on over the years), so it takes a lot of effort/focus on my form. When I do them right, the weight isn't so bad; but if I lose tightness on the way down or let the bar get too far forward, I miss. Thinking about changing to pressing twice a week and benching once, rather than alternating, since it seems like the press need more work (have never missed a rep on bench).

Squats are getting tough, it's as much mental as physical I think; but LP still continues and I've yet to miss a rep.

Squat
280 x 5
280 x 5
280 x 5

Overhead Press
148 x 3
148 x 3
148 x 3
148 x 3
148 x 3

Leg Raises
3 x 12

Chin-ups (assisted)
1 x 8
1 x 8
1 x 6

[JSK]

Friday, 10/21/2011
Was short on time this morning, so had to keep the skate workout short. Afternoon weight workout went very well. Press went better, really concentrated on my form and it helped. Last rep of last set was a near miss, almost stalled at the top of my head but managed to grind it out. Squats were if anything a little less difficult than last workout.

Squat
285 x 5
285 x 5
285 x 5

Overhead Press
148.5 x 5
148.5 x 5
148.5 x 5

Deadlift
295 x 5

Lying T-Bar Row
97.5 x 6
97.5 x 6
97.5 x 6

Lat Pull-Down
145 x 8
145 x 8
145 x 8

Skate
7.5 mi, 14.8 mph avg, 154 avg HR

[JSK]

Monday, 10/24/2011
I was sick this weekend with a stomach bug, so I missed Sunday's weights workout. Felt better today, but not really 100%.

Skate
12.5 mi, 14.7 mph avg, 153 avg HR

[JSK]

Tuesday, 10/25/2011
Kept the skate shorter and did some intervals. In the gym squats were tough, bench went easier than expected (especially since I haven't done bench in 9 days and still went up in weight).

Squat
290 x 5
290 x 5
290 x 5

Bench Press
235 x 5
235 x 5
235 x 5

Power Cleans
145 x 3
145 x 3
145 x 3
145 x 3

Dips
BW x 8
BW x 8
BW x 6

Decline Situps
1 x 12
1 x 11
1 x 9


Skate
8.3 mi, 14.7/20.3 mph avg/max, 145/174 HR avg/max

[JSK]

Thursday, 10/28/2011
Distance day; wanted to up the mileage some and see how my feet and back held up. Rain cut it a little short, or I probably would have gone farther. Pace dropped a bit on last lap, probably need to bring a power gel or something next time.

Skate
15.8mi, 64:48, 14.6mph avg, 157 avg HR

[JSK]

Friday, 10/28/2011
Overhead press continues to be somewhat problematic. I still feel like my misses are a matter of consistency in form, just need to work on these more. Will continue schedule of benching on Sunday and pressing on Tues/Fri. Made a 20lb jump on deadlifts to get to 3 plates, and set went well although I almost lost grip on the last rep. May need to switch to mixed grip soon; I've resisted so far because I'd prefer to develop grip strength as much as possible, plus it seems like mixed grip would be awkward.

Squat
295 x 5
295 x 5
295 x 5

Overhead Press
150 x 5
150 x 4
150 x 3
150 x 3

Deadlift
315 x 5

Lying T-Bar Row
100 x 6
100 x 6
100 x 6

Decline Situps
1 x 12
1 x 11
1 x 11

Lat Pulldowns
160 x 7
160 x 6
160 x 5

Skate
Intervals, 7.8mi, 14.1/21.5 mph avg/max, 147/180 HR avg/max

[JSK]

Sunday, 10/30/2011
Decided to jump 5lbs on Bench since 235 was pretty easy last Tues. Definitely the hardest Bench work sets I've done so far, had several slow reps and just barely managed to get the last rep of set 3. Mastering the technique for Power Cleans continues to be a struggle. Every once in a while I'll have a rep where the bar just seemingly flies up, almost effortlessly; this would seem to indicate that on the majority of reps I'm doing something wrong. Got some more video today, and in slow-mo playback I can see my arms are slightly bent when I start the second pull, so I still need to work on that (and my rack position).

Bench Press
240 x 5
240 x 5
240 x 5

Power Clean
135 x 5
145 x 5
150 x 5
155 x 5
160 x 5

Hanging Leg Raises
3 x 12

Dips
BW x 8
BW x 8
BW x 8

Barbell Curls
78 x 7
78 x 7
78 x 6