mattciupak's SS log: wrestling with bears

[mattciupak]

Wednesday, April 04, 2012

walk to gym

squat: 210x5x3
press: 122.5x5, 122x5x4x2
powerclean: 95x3x5

walk home

squats were a fucking JOKE again. i'm going to MURDER 225 next week. done in the power rack facing the mirror this time.

first set of press was tough. second set I couldn't get the 5th rep. third set I barely got the 4th. I realized something today with my press. I'm not actually able to rack the bar on my shoulders/chest/clavicles without bending my wrist. that's why I always thought I was unable to stay tight. going to reread the press chapter tomorrow, I remember something being said about this, I just don't remember right now.

first set PC's done from hang. every set after that done from the lowest possible position on the squat rack safeties, 3 or 4 inches higher than standard 45lb plates. i've been half-assing these...

[The Emancipated Freak]

Nice work. If your back keeps bugging you be sure to check out the Starr rehab method. And while you're at it, you might want to check out Strongest Shall Survive.

[mattciupak]

Nice work. If your back keeps bugging you be sure to check out the Starr rehab method. And while you're at it, you might want to check out Strongest Shall Survive.

thanks. I thought the starr rehab method was only for muscle belly injuries? regardless, my back has been fine ever since I got this belt. I might need to reduce my deadlift jumps to 5lbs, though.

unfortunately I woke up this morning sick. I have a fever right now and I feel incredibly weak. if I still feel awful tomorrow, I might just make it a light day.

[mattciupak]

Monday, April 09, 2012

walk to gym

squat: 210x5x3
bench: 167.5x5x3
deadlift: 245x5, 135x10

walk home

squats were ok. harder than I expected. good thing I didn't use 215. first set was the best set. second set I began looking in the mirror. last rep the bar moved WAY forward, I was on my toes in a catcher's squat. got stuck in the hole but I made my way up. third set was a bit shaky. belt was a bit loose, most likely due to me not eating as much this weekend because I was sick. if all goes well, in about a month I should be at a 1.5xBW squat.

bench was MUCH harder than I expected. first set was very slow. second and third sets I got a guy with huge biceps to spot me and the reps flew up. he didn't touch the bar at all, surprisingly, but he did say "it's all you".

took videos of deadlifts:






figured it wouldn't hurt to decrease the weight. with the way 245 looked, 275 (which was what I should have done this session) would've looked like shit. I really need to start using my lats to keep the bar closer.

[mattciupak]

Wednesday, April 11, 2012

walk to gym

squat: 215x5x3
press: 122.5x5x3
powerclean: 95x3x4, 115x3

walk home

shoulders were pretty tight today. never actually achieved a comfortable rack position. squats were pretty good, otherwise. stopped myself from using the mirror. knees are moving in by a TINY bit. more emphasis on knees out next time.

press felt fucking fantastic now that i'm doing it correctly. all 3 sets were pretty hard, but I think i'm just getting used to the new and proper setup. i'll be pressing 135 very soon.

not much to say about PC's. same setup as last time, used the squat rack. had to use the nasty ivanko bar which skinned my neck.

[mattciupak]

Friday, April 13, 2012

walk to gym

squat: 220x5x3
bench: 170x5x3
deadlift: 255x5
+curls (65x15/12/8)

walk home

playing soccer yesterday was a terrible idea. didn't really have the motivation to do anything today, feet were killing me too. had some back pain earlier today too, weird.

squats were tough. they probably could have looked better. had this deep pain running from my forearm all the way into shoulder. gonna rest as much as possible this weekend and kill 225 on Monday.

spotter for first 2 sets of bench. easy as fuck. third set no spot. I should have missed the last rep but I didn't. also, used forza today.

didn't even feel like pulling. felt solid though. tried to squeeze the bar off the floor better than last time and keep it closer to my shins. think it worked. no vidyas.

curls were in the power rack and the last few reps of each set were cheated because i'm a douchebag.

[mattciupak]

Monday, April 16, 2012

walk to gym

squat: 225x5x3
press: 125x5x3
powerclean: 105x3x5

walk home

ye.

[mattciupak]

Wednesday, April 18, 2012

walk to gym

squat: 230x5x3
bench: 172.5x5x3
deadlift: 265x5

walk home

everything could have been better.

[mattciupak]

Saturday, April 21, 2012

walk to gym

squat: 235x5x3
press: 127.5x5, 127.5x3, 127.5x2, 95x5x2
powerclean: 110x3, 105x3x3, 107.5x3
+curls (65 x 10, 8, 6, 45 x 20)

walk home

shitty day. missed workout yesterday. never again.

squats were OK. first set was probably the best set except that it felt like my guts were being squeezed together. second and third set bar position was off because I was trying to straighten my wrists completely. elbow pain ensued. going to stick to what I had before and try to get a video just to see how it looks.

first press set was about as hard as the last set on Monday. second set I pressed the bar up and almost fainted after the first rep. held the bar up there for probably 30 seconds before lowering it and going for second rep. I probably rested 6 or 7 minutes after the first set (unintentionally), possibly too much rest? I don't know. it fucked me over though. got 2 reps the last set which fucking sucks. i'll get this next time.

I don't even know what to say about powercleans. I learned how much good back extension and a tight setup matters today, though. probably could have stuck with 110 or moved up to 115 even.

BW is 187.5 now.

[mattciupak]

Monday, April 23, 2012

walk to gym

squat: 240x5x3
bench: 175x5, 175x4, 175x3
deadlift: 275x5, 135x5

walk home

fuck.

squats done in monolift, no spot. this is the lift I was expecting to fail. ended up being the easiest.

don't even know what happened with bench. fuck that shit. i'll get it Friday. did last two sets with a different bar on the forza, maybe that has something to do with it. no spot on any set. I failed the 5th rep of 2nd set and 4rd rep of 3rd set.

dead was alright, took a vidya from a shitty angle. all I could get. last rep I fucked up pretty bad and ended up pulling with a rounded lumbar unintentionally. could have been easily fixed if I was more confident in my setup.