sking's log

[djl236]

Steve, sorry to hear about the day in the gym, I was looking forward to reading about the 295 success. Good advice above, so nothing to add other than...keep at it...

Interested to see how you work through this, i know you'll come out on the other side stronger, better, and laughing at 295.

I agree with Mac. FWIW, I've had intensity day success with ascending doubles and triples instead of pushing singles all the time.

[sking1001]

Mac, Dave, thanks guys. Yes Mac, I'll be laughing at 295 someday. I just don't know when. I can remember when 225 was hard :-)

Things always look better the next day. Dave, that's a good point on the doubles and triples. I'm definitely keeping that in mind as I still program myself like the common man, haha!

The premiere last night was $15 a pop, but IMO worth it. Great flick. Recommended.

[Les Hahn]

Devastated at how much I suck.

Bench
45x20, 135x8, 185x5, 225x2 (last paused), 255x1, 295x0, 295x0, 275x1
I just don't get it. Maybe it's psychological. I really don't have any answers. I benched 5 singles across at 290 on 5/31/12. That was week 6. This is week 12. My original plan was to bench 305 today. Things started going downhill after week 6. Today's planned 1RM attempt went from 305 to 300 as I started struggling. After last week's performance, I lowered today's 300 to 295. It was worse than I thought.

Press
135x3, 155x1, 180x2
Wendler equivalent of 192. This is the weakest performance of all 12 weeks.

...and now I'm also fat.

Heh, fat... whatever! :-)

You don't suck, you may just have to mix things up for a little bit. You could try some higher rep work (especially on volume day), and even do a running cycle of 5's (until you can't), then 3's, 2's and back to 1's on your intensity day. Just keep at it and change a few things.

[Oldster]

Just keep at it and change a few things.

Sure, just go ahead and explain it simply.

That puts a lot of people out of business!

[sking1001]

Definitely looking forward to some changes next cycle. On the bench, I'm going to hit the 255-285 range quite a bit and be patient for 300+. Today was a different story. I ended this cycle on a fairly good note. I'll post after the video uploads.

Thanks for all the support, everyone.

[swilczewski]

Don't fret over the bench, it is a finicky lift. What did you think of the new Batman?

[sking1001]

Last day of week 12. I'll have to put together a 12-week summary soon, as I program my next cycle, which I may evaluate after only 6 weeks. However, I'll be away the week of July 30, but I'll still probably be able to lift at home on Thursday and Friday that week. So I'm considering a bit of a deload the next 2 weeks...at least a mental one.

Today:

Squat - PR
135x5, 185x5, 225x3, 275x1, 315x1, 375x1, 415x2, 415x1

Deadlift
245x3, 335x2, 425x1, 480x1

I was a little surprised at how the 480 deadlift felt, so I didn't even attempt the 2nd rep, so no PR. However, the 415 squat felt JUST right. I pitched forward a bit on first rep of the first set, but corrected that as I got a 2nd rep for a PR. It just felt great today. Very happy with squats.

...hmmm...maybe I should go to bed at 4:00AM more often!!

[sking1001]

Don't fret over the bench, it is a finicky lift. What did you think of the new Batman?

So true. Even at $15 a pop for the midnight premiere, it was worth it. Best of the trilogy IMO. I'm just glad I don't live in Aurora, CO...

[sking1001]

Here are the starting numbers from the last 12-week summary:

Squat - 420 wrapped
Bench - 280
Deadlift - 485
Press - 190
Power Clean - 185

Some milestones from this last 12-week cycle:

Squat
440 with wraps in Week 7
425 with no wraps in Week 4
405x3 with no wraps in Week 9

Bench
290 in Week 4
290x1x5 in Week 6

Deadlift
500 in Week 4
470x3 in Week 9

Press
200 in Week 6

Power Clean
I only did these 3 times.
175x3 in Week 1
173x3 in Week 2
Started volume work in Week 12

[AdamW]

Awesome squats sking!! And I'm jealous about seeing Batman already, I've gotta wait until the girlfriend gets back from the cottage this weekend and see it with her during the week... Or do I go late tonight by myself, not tell her, and see it again? Hmmm, haha...