Spiny's log

[SpinyNorman]

4/9/2012
5/3/1 Cycle 5, Wave 4, Day 4

Squat Deload - nothing special

Power Cleans 3x5x95 - These are getting a little better, but my form probably still sucks. Once in a while I get a rep that feels pretty good and it almost seems like I know what I'm doing. I almost think that adding a bit more weight may help. At 95 lbs it's too easy to just muscle the bar into place if my form is off.

Still had energy to burn and the sun was still out, so I threw the boy in the jogging stroller and went for a run. Ran at a relatively slow pace for 1/2 mile and then sprint/walk for about a mile. My kid cracked me up, everytime I started sprinting he would go "Woooooooooooo" and laugh. He does the same thing in the car when we take off from a stop.

[SpinyNorman]

4/11/2012

This workout was just filling the gap between the previous cycle of 5/3/1 and the start of TM.

Decline bench (No I don't have a good reason for them.) 5x185, 2x5x225
Walking lunges 4x10(per leg)x30lb dumbbells
Fat bar chinups 3x8xBW
Power Clean 2x3x95, 2x3x105

[SpinyNorman]

4/14/2012
TM Week 1 Volume

Squat: 5x5x275
Bench: 5x5x195
Deadlift: 1x3x365

Squat and bench felt good and I'm happy with the starting weight. Deadlifts were a mess. My previous 5RM was 385, so I thought lopping off 20 lbs would have been a decent place to start. Obviously it wasn't.

I'm trying to figure out why they sucked so bad today. There are a couple obvious possibilities: 1) first day on TM and the squats and benches took more out of me than I thought they would 2) I was lifting with weightlifting shoes, but previous numbers were with vibrams and the heel made more difference than I thought it would.

I'm not sure what weight to shoot for next time around, and if I should go back to deadlifting without a heel.

[SpinyNorman]

4/16/2012
TM Week 1 Recovery

Squat 2x5x220
Press 3x5x100
Chinups (BW) 16,13,11
DB Rows 3x8x50

[Root]

1) first day on TM and the squats and benches took more out of me than I thought they would

I preferred deadlifting on intensity day because of this.

[SpinyNorman]

4/18/2012
TM Week 1 Intensity

Squat 1x5x305
Bench 1x5x215
Power Clean 5x3x105

Squats didn't feel too hard, so I may have reset a little lower than I needed to. Power cleans are starting to feel a little better, so hopefully the weight goes up steadily on those for a while.

[SpinyNorman]

I preferred deadlifting on intensity day because of this.

Yeah, if I can't improve with them on volume day that sounds like a good thing to try.

[SpinyNorman]

4/21/2012
TM Week 2 Volume

Squat: 5x5x280
Press: 5x5x110
Deadlift: 1x5x355

Great workout today. I really like TM so far. Deadlifts were much better today. I dropped the weight 10lbs since last time was so terrible. I'm not sure it was necessary, but I figured it was a better idea to drop the weight to make sure I got the reps and then work up from there.

[SpinyNorman]

4/23/2012
TM Week 2 Recovery

Squat 2x5x225
Bench 3x5x185
Pullups (BW) 12,8,8
DB Rows 3x10x50

[SpinyNorman]

4/25/2012
TM Week 2 Intensity

Squat 1x5x315
Press 1x5x125
Power Clean 5x3x115

Squats were a bit ugly, but strangely enough they didn't feel unusually heavy. I'm not sure if it was lack of concentration or what. I seemed to be pitching forward on them.