Mr. Rogers' SS Log - This is embarrassing

[Mr_Rogers]

Friday, February 24

Squat:
5 x 45lbs
5 x 45
5 x 105
3 x 135
2 x 155
5 x 175
5 x 175
5 x 175



I was feeling great after squat on Friday. A little disappointed when I watched the tape as there weren't as many good reps as I thought. I need more reps like #2 in the video. I don't think my knees moved at the bottom at all. There was a bit of movement in the other reps. Knees out faster and keep them out dumbass.

Bench Press:
5 x 45lbs
5 x 45
5 x 115
3 x 145
2 x 170
4 x 185 (it's sad when an accountant can't count to 5)
5 x 185
4 x 185

Mrs. was around to spot me, but that didn't help my inability to count to 5 on the first work set. I was pumped only to realize I only did 4 reps. Failed my 5th rep on the last set. I got a little stuck so she came in at my request and assisted through the "stuck" part, won't count that as a rep. Still 185lbs, touch and go is a PR for me and I'll blame the wife for threatening to t-bag (technically not possible, but still amusing) me while she was spotting me for taking me out of the zone :-D


Power Clean:
5 x 45lbs
5 x 45
5 x 95
3 x 115
2 x 130
3 x 145
3 x 145
3 x 145
1 x 145, 2 x 145 (failed the second rep)
1 x 145, 2 x 145 (failed the second rep)

"Arm pulled" way too many reps and when I really focused of form the reps didn't go well. Going to deload and relearn how to do these :-|


Chin-ups:
5 x BW+25
5 x BW+25
5 x BW+25


Dips:
5 x BW+25
5 x BW+25
5 x BW+25

I'm going to start doing dips on Fridays, noticed it recommended in the programming section.

edit:

After reading the thread in the Q&A about bar position, I wonder if I have mine a fraction to high. I could have sworn I had the bar in the right spot, but it was riding up a bit.

[Mr_Rogers]

I think I might have to bite the bullet and make an appointment for my yearly physical and see if I can get a referral for orthopedic insoles. We adopted a 6.5 year old rottie late last week and we've been trying to walk her a ton (she's a bit overweight). The outside of my ankles and just below them are killing me.

[mwhities]

I think I might have to bite the bullet and make an appointment for my yearly physical and see if I can get a referral for orthopedic insoles. We adopted a 6.5 year old rottie late last week and we've been trying to walk her a ton (she's a bit overweight). The outside of my ankles and just below them are killing me.

Go barefooted, start out with short distances.

[Mr_Rogers]

I don't know if I'd like to go barefoot in -20C weather hahaha

I'm pretty certain it's shoe choice and the fact that I have flat feet. Winter boots always give me issues if I walk too far or too long in them. I've been putting things off just a bit too long though.

[Kregna]

83kg bench press... good stuff!

I can't tell, are they lifting shoes or not?

And I take it the dipping on fridays thing is in the dip section of the book? :P I wouldn't mind reading it

[Mr_Rogers]

They are lifting shoes, they're the Adidas Power Trainers. If I would have waited a bit I would have snagged a pair of the new Adidas or Nike's.

KSC (Andy) has a programming section here. Someone had started a thread about adding dips and other accessory exercises. He suggested doing them on the last training day of the week to allow for recovery and so they don't interfere with progression on the press.

[John Tony]

Glad my post about assistance exercises helped someone else too! I did dips for the first time in a while last Wed and I was still so sore Fri I thought it may have an effect on my presses. Fortunately it didn't, but I still agree that they are probably best used on Fridays to allow the weekend to recover (assuming a MWF routine...).

I had the same issue with arms bending too early on the cleans. Friday I really focused on shrugging at the top of the jump and my traps were sore all weekend. Guess I hadn't been using them enough haha.

Great work so far!

[Mr_Rogers]

I had taken dips out to focus on my presses after they stalled, but I'm glad you inquired about them. I missed them.

I think a lot of it is being confident in the lift. I somehow lost that while squatting and my form went to shit. I'm much more confident now and while there is still a bit of knee travel I feel as though I'm light years ahead of where I was. I'll get there with the PC, I just need to be patient.

[Kregna]

They are lifting shoes, they're the Adidas Power Trainers. If I would have waited a bit I would have snagged a pair of the new Adidas or Nike's.

KSC (Andy) has a programming section here. Someone had started a thread about adding dips and other accessory exercises. He suggested doing them on the last training day of the week to allow for recovery and so they don't interfere with progression on the press.

Ah, coolio. I plan on getting a pair of lifting shoes next week myself (pay was delayed a week!)

that makes sense. I've kinda got it in my head that 1 day a week of an exercise isn't enough for progress but I haven't tried it so I can't dismiss it. Might give those dippies a go, in fact!

[Mr_Rogers]

Didn't get to lift tonight so I'll have to do it tomorrow. Cleaning up the driveway after the snowstorm we had last night took a lot longer than I had originally anticipated. Two and a half hours later and I'm finally done.

Works out well though, the Mrs. is taking Maverick (our male bulldog) down to Wisconsin to some agility trials and will be gone Friday and back Tuesday. Unfortunately that means I have to get up much earlier than I normally would to deal with the remaining dogs :-/