Tad's Training Log

[Tad_T]

Thursday, 12 April 2012
Workout #37
5x5 Cycle 2, Week 4

Start: 0923 Finish: 1024
BW = 239

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 10
95 x 5
135 x 5

190 x 5
237.5 x 5
285 x 5
285 x 5

Press

45 x 5

107.5 x 5
130 x 5
150 x 5
172 x 5
130 x 8 <-- I added in the backoff set to see if that will help me get the Press moving again.

Deadlift

135 X 5

265 X 5
320 X 3
372.5 X 1
425 X 3 <-- Fail! The third rep was such a grinder that I wimped out and did not even try the fourth.

Row

135 x 5

155 x 5
187.5 x 5
220 x 5
250 x 5

Ab Wheel

x 10 from the knees.

I went back and looked at my log. The last time I deadlifted was 2 weeks ago and I pulled 420 x 5. I was scheduled for 430 last week but when I deloaded I did not deadlift. I thought I would be able to get 425 x 5 but I guess not.

I've done OK on Squat, Press, Power Clean, and Rows. Not as good on Bench and Deadlift. I need to think about how to adjust for that.

[DV]

Ouch, I have a day like this coming up in an hour - I hope to get my reps on the deads, and if not I know where to look for inspiration as to how to adjust!

Still some good presses there.

[Mac Ward]

I need to think about how to adjust for that.

Let's ask the other questions. How is sleep, nutrition, motivation, and other psychological factors?

[Tad_T]

Still some good presses there.

Thank you, sir. I hope your day went well.

Let's ask the other questions. How is sleep, nutrition, motivation, and other psychological factors?

Nutrition would be the most probable of those. The others are all good.

I still have 20 lbs I want to lose. I am at the point where I am walking a pretty tight line on my diet. I am willing to accept that my strength gains will be slower while I am working on getting back down to 220.

[Mac Ward]

Tad,

As I have tried to change body composition, stay at 220, get stronger, and feel good while doing so, I have found that tuna is my friend. Lots of canned tuna - the kind that comes in olive oil. I add some sirachi (spelling?) Korean hot sauce to it, drink two glasses of water with it, and I'm good. I'll have two of these most days. It's a fair amount of protein with some good fats, it's cheap, and it's portable. Works well for me, and has slowly helped me change body comp while working through the volume of Steel's training. Hope this helps you in some way.

[Tad_T]

Thanks, Mac.

I don't put that Korean stuff on it, but I eat a lot of tuna. Usually one or two cans a day. I keep cans of tuna, canned chicken breast, sardines, and chocolate almond raisin Zone Bars in the hutch above my desk. I have the other stuff for variety. I usually wash it down with an EAS Advantage shake. They have 17 grams of protein and some vitamins for only 100 calories. I keep them in the fridge in the break room. They are fairly cheap at Walmart. Even while keeping my calories low I have to keep my protein intake high.

Tonight is going to be a free meal. I am taking Lana out for dinner and drinks for our 10th anniversary. We are going to a Brazilian steak house that keeps bringing around all the meat you can eat. I am going to get my protein on tonight.

[Mac Ward]

Tonight is going to be a free meal. I am taking Lana out for dinner and drinks for our 10th anniversary. We are going to a Brazilian steak house that keeps bringing around all the meat you can eat. I am going to get my protein on tonight.

Happy anniversary! Brazilian rocks.

[DV]

Happy anniversary! Brazilian rocks.

Seconded. After Argentinian it is probably the best place to get big, quality cuts of beef.

10th anniversary - that's a big milestone. I'm on 6 this summer.

Regarding diet, even being lower BF than you and thus having less leeway, I find that if I keep protein high and have some good quality carbs in there at some point (I prefer the AM) I can get away with shedding fat without huge impact on my strength. So definitely continue with that strategy. I haven't found lack of fats to be much of a problem if I am honest, and there's a lot of calories to cut there. YMMV of course.

[sking1001]

Oh, happy 10th!!

(and thanks for the the hot sauce tip, Mac...good idea)

[Tad_T]

Saturday, 14 April 2012
Workout #38
5x5 Cycle 2, Week 4

Start: 1016 Finish: 1141
BW = 239

Warm Ups

Back Extensions = BW x 25
Decline Situps = BW x 25

Squat

45 x 10
95 x 5
135 x 5

190 x 5
237.5 x 5
285 x 5
332.5 x 5
385 x 3
285 x 8

Bench

45 x 5
95 x 5

135 x 5
160 x 5
192.5 x 5
225 x 5
260 x 3
192.5 x 8

Power Clean

77.5 x 5
97.5 x 5
115 x 5
135 x 5
160 x 3

Row

187.5 x 8

Dips

+17.5 x 10
+17.5 x 10
+17.5 x 7

Chin-ups

BW x 5
BW x 5
BW x 5

Decline Situps

+15 x 15
+15 x 15
+15 x 15

Ab Wheel

x10 from the knees.