sking's log

[sking1001]

Hehe...thanks M_T :-)

[sking1001]

Madcow Intermediate Week 12

I was planning on resetting my squat today in light of recent stalls. Last week I was just feeling run down, so since I got some good rest and recovery this last weekend, I decided to just reset to 335, which I got for 5 reps on 10/24. I'm at that point where every little thing matters. Rest, diet, sleep, stress, etc. Even the slightest little thing out of place can throw me off.

Everything was going smoothly except for this guy that was in the place where I set my camera. I had to have Alex (guy I'm working with) film my 4th set, which really wasn't the right angle. So I waited until the guy was pretty much out of the way to video my top set. I think he might have been a little annoyed that I moved his bench a bit to setup my camera. With 335 pounds on my back, I just started my descent when he walked in front of the camera. I caught this out of the corner of my eye and it really threw me off. I fell forward and dumped the bar from a height at which I had never conceived of dumping that much weight. I don't know why I deleted the video. It would have been pretty funny to post. Luckily the spotter rails held, but it made quite the racket. I was so angry at this point. I had to get my belt off, compose myself, unload the bar, rerack it, load the weights back up, compose myself some more, get my belt back on, reposition the camera, and act like it never happened. I guess this was asking too much. The first rep was easy, but I was really surprised at how hard the 3rd rep was. On the 4th, I was pretty much defeated and gave up too easily. I imagine the adrenaline dump and the pain in my arms from the intial abortion was just too much to last through 5 reps.

I can't remember being this angry and disappointed before. I feel fine now as I'm typing this. In fact, I actually had more energy today overall, even for my power cleans and accessory work. I must remember that not too long ago 290 felt like 345 does today.

Squat (STALL)
170x5, 210x5, 250x5, 295x5, 335x3

16" Close Grip Bench Press
110x5, 140x5, 160x5, 195x5, 220x5

Power Clean (PR)
75x3, 95x3, 115x3, 130x3, 150x3
I'll call this a PR since it is the most weight I've done. I know it's pretty wimpy, but I've really just been working on technique since I began Madcow.

Weighted Hypers
55x15x2

Weighted Sit-ups
55x10x4

[Moving_Target]

"Gosh! What's wrong with me?" ?

You are way, way too polite.

Well, it is over 300lbs and you were going pretty deep on the reps you did make.

I will say the 2nd rep of your top set of powah cleans, you caught on you hands. Ouch.

I get worked up with trivial shit too easily but I've been making an effort to let it go. Don't sweat it and remember this is supposed to be fun and all that jazz.

[sking1001]

I will say the 2nd rep of your top set of powah cleans, you caught on you hands. Ouch.

You guessed it...a little painful, but luckily the weight is still light, so not too bad.

I get worked up with trivial shit too easily but I've been making an effort to let it go. Don't sweat it and remember this is supposed to be fun and all that jazz.

Thanks for the reminder. I always get frustrated with weight that I have a hard time getting past, but putting things into perspective in light of recent months' progress helps.

[sking1001]

Madcow Intermediate Week 12

Squat (light)
165x5, 205x5, 245x5x2

Press (STALL)
100x5, 120x5, 140x5, 160x4
Within inches of lockout on rep 5 of the top set. Had a bit of a balance issue at the top of rep 4. Maybe 12 oreos at 10:30 the night before = stall? I dunno...not that disappointed...I've done 160 before.

Deadlift
245x5, 295x5, 345x5, 395x5
I told you I'd get it this time. When I was 150, I wore my belt (crappy one supplied by gym...getting my own as soon as I can afford it) one notch smaller. There's no way I can get it in that hole now, but as I'm getting bigger, I may actually have to go out yet another notch, as I'm finding it harder to breathe on deadlifts. Today is the first time I felt I would have done better without the belt.

Dumbbell Bench Press
50'sx10, 60'sx10, 70'sx10, 80'sx10, 90'sx5
90's were harder than I expected...psychological. They'll be lighter next time.

Power Shrugs
135x5, 225x5, 315x5, 405x5, 495x5

Okay, now compare these 3 sessions of deadlifts:

October 5, 2011. Bad technique:


November 2, 2011. Reformed technique x 3:


Today, November 9, 2011. Reformed technique x 5:

[sking1001]

I weighed in at 180 on the scale this morning, but it may have been a fluke. I did weigh 179.7 after my training today with socks and shorts. We'll see where it stabilizes. Eventually I'm going to lose some weight...probably closer to Spring.

Madcow Intermediate Week 12

1) Definitely time for a reset on squats. I'm going to reset on week 13 at 300 with a 15% interval between ramped sets.

2) I am absolutely elated about my bench press! Switching to a close grip has been the best thing I have ever done. I can't believe how easily and smoothly 225 went up today. I remember when 225 was a major milestone even with a wider grip. I don't know what the strength increase will be between a 16" grip and my old grip (ring or index fingers on the rings), but I hope to see some nice improvement when I do go back to my regular grip. Now, I have been doing heavy dips and dumbbell benching as well, but at any rate, increasing tricep strength has been the holy grail for increasing my bench. Very happy right now!

3) It's been 3 weeks since I completed all my assistance exercises on a Friday. It was a struggle as I passed the 2 hour mark, but I pushed through them. Pretty glad I did now. My triceps are THRASHED!

Squat
165x5, 205x5, 245x5, 285x5, 335x2, 245x8

16" Close Grip Bench Press
110x5, 140x5, 165x5, 195x5, 225x3, 165x15

Power Clean
75x3, 95x3, 115x3, 130x3, 150x3

Weighted Dips
+80x8, +80x5, +80x6
10 pounds more than last week. Almost crapped my pants on the second set.

Barbell Curls
100x8, 110x8, 115x8

Triceps Extensions
95x10, 105x8, 105x5

[sking1001]

I had to make a correction to my CG bench from Friday above.

My top set was 225x3, not 225x5.

[sking1001]

Squat
Starting PR: 295x5
Ending Goal: 360x5
08/22/11: 275x5
10/24/11: 335x5
10/28/11: 345x3
11/07/11: 335x3

Bench
Starting PR: 240x5
Ending Goal: 295x5
08/22/11: 225x5
09/23/11: 255x3
10/07/11: 255x0 - reset with a 16" close grip and new technique in light of stall and shoulder injury
10/10/11: 175x8 (16" CG)
11/07/11: 220x5 (CG)
11/11/11: 225x3 (CG), paused too.

Deadlift
Starting PR: 365x5
Ending Goal: 445x5
08/24/11: 340x5
10/05/11: 395x5 - bad technique
10/12/11: 405x1 - new improved technique, reset
10/19/11: 375x5
11/09/11: 395x5 - good technique

Press
Starting PR: 150x5
Ending Goal: 185x5
08/24/11: 140x5
09/28/11: 160x5
10/05/11: 160x5
11/09/11: 160x4

Power Cleans are new, and I have been working on technique and hang cleans with light weight for the past 12 weeks. This makes me sound like a retard, but I only do them once per week, so 12 session doesn't sound too slow, right? Anyway, I'm starting to get it (a little), I'm currently cleaning 150 pounds and will probably increase on Monday.

EDIT: Correction. I train power cleans twice per week. Maybe I am retarded.

[sking1001]

Week 13 starts today, and I'm basically resetting by putting the following 5-rep test weights into a spreadsheet:

Squat - 325
Bench - 240
Power Clean - 165
Press - 150
Deadlift - 395

You can see from my 12-week summary how these might deviate from my actual 5RM's, but this is where I'm going to begin week 13.

I'll be running the squat and press at a 15% interval between ramped sets, and the rest will stay at 12.5.

My left shoulder is at 99.9999%. I'm going to do a close grip bench today, and I'm not sure when or by how much I will start bringing my grip out on the bench. I'll just play that by ear. I may wait until I stall at 16" and then progress normally with 20", etc.

[sking1001]

Madcow Intermediate Week 13

Squat
120x5, 165x5, 210x5, 255x5, 300x5
Got a little complacent on my technique with the reset. 3rd rep in particular. I'll tighten this up as I go.

16" Close Grip Bench Press
115x5, 140x5, 170x5, 195x5, 225x4
Everything was going smoothly until my leg drive caused the bench to scoot backward on the 5th rep.

Power Clean
80x3, 95x3, 115x3, 135x3, 155x2
Used a proper deadlift setup here. Feels better.

Weighted Hypers
55x15x2

Weighted Sit-ups
55x15, 55x12, 55x10x2