sking's log

[sking1001]

Yes!

Unlike me, thanks for noticing, Rob : )

Hell yeah, Steve! You are now bro-strong.

Thanks, Kyle. That's all I've ever wanted. I don't think I benched in high school..

Squat
135x5
185x5
225x5
275x5 flat shoes
275x5 switch to oly shoes
315x5 add belt, oly shoes
315x5 back to flat shoes
315x5
Matt was working with me on analyzing my technique with text videos, so this took some time. Decided we both like the flat shoes a lot better. Also, I'm thinking that my right foot turned out a little more than my left is actually correct for me, because my hips are just a little off. I'm wonder if forcing my left foot out as much as the right, as I've been doing lately, has actually caused some of my SI problems. I'm going to do what feels natural. My small injury is a LOT better today. Still aching a bit, but I'm excited to get back on track. Squatting was fun this morning.

Also, my waist is clearly coming down. I went to put my belt on and it tightened to the next hole without much effort.

RDL
135x5
185x5
225x5
245x5
275x5

Circuit x3
GHRx8
Ab Wheel: 8 from knees
Power Clean: 135x3
KB Swings: 12 w/16kg

[sking1001]

After putting the pool up, I did 8 100' prowler runs with my son tonight. Faster pace than normal.

I'm gonna put my pressing off until Monday, since we'll be going out of town tomorrow.

Put up the videos of my squats if anyone cares.
http://www.youtube.com/watch?v=MnTnB3_V92I

[sking1001]

Press
135x4
165x2
185x1
200x1
225x1 - PR
http://youtu.be/Ii9IKkJijQg

Bench
135x5
185x3
225x2
275x2
285x2
295x2 - PR
305x1 + mostly spotter on rep 2
285x2 pinkies on ring
285x2 ring fingers on ring
I was pretty pooped by the time 305 came around.
http://youtu.be/noL-v7mRRpo

Messed around too long and now I need to eat. I'll do some assistance stuff later.

[melody]

225!!!
should include a NSFW on that bench vid tho...

[sking1001]

225!!!
should include a NSFW on that bench vid tho...

HA! You haven't lived if you haven't been spotted by a super hero in his underwear.

[sking1001]

Gonna do one more week of rehab on lower body, and one more heavy week upper body...

Deadlift
135x5
225x4
315x2
365x6x3
Perfect reps, no belt. Felt really good. Back holding up nicely.

Squat
135x5
225x3
315x2
365x5 added belt
345x5
335x5
Work sets ended up being nearly RPE 9 on squat. It was a little much after deadlifting, but there is only the slightest hint that my SI injury is there now, so I'm quite please. Gonna ice it anyway now. Probably won't go back to the chiro this week, but I'll see how things feel tomorrow.

[PackMule]

225 press!

That is... imPRESSive!

You made it, congrats. 315 bench, 225 press. Time to retire? :-)

[sking1001]

225 press!

That is... imPRESSive!

You made it, congrats. 315 bench, 225 press. Time to retire? :-)

Thanks, buddy : )

There is that feeling that is just Miller Time now...but...the scary numbers after 315 and 225 are so far off, it seems I can make some real progress now, eh? Also, I think I might be getting my deadlift and squat out of the dumper at some point too, so there's that.

I had better total at LEAST 1400 in October.


....except there is a possibility I will do a crossfit total without knee wraps instead. We'll see.

[sking1001]

Feeling a little blah and tired today, but pretty okay once I got warmed up.

Bench
135x5
185x3
235x2
285x1
315x0
300x1
275x4 - PR
I was supposed to take 320 if I had a spotter, otherwise hit 315 again. My boys were all working today, the house was empty, and all my friends suck. So I took 315 and then missed at the same really high spot as the first time. Technique and confidence were okay. I was maybe a little weaker today, but I'm clearly struggling with moving from pecs/shoulders to triceps. It flew off my chest, just like the first time. Time to get my floor press up to 315. My best is like 290 so far, so we're definitely gonna put that in the next block.

No big deal. 300 was suppose to be a PR double, but I knew it wasn't there. I was hoping for 5 at 275, but I was pretty pooped by then. 275x4 is at least a PR, but only the first 3 reps were paused.

Press
135x4
185x1
205x2x4
These were pretty hard, being so tired, but never any chance of missing.

I also went a little long today and skipped accessory work. Funny thing right after I loaded 315, the doorbell rings and it's my older son, who rarely comes by to visit. That's a long story. I didn't ask him to spot me, since he's not one that was around to teach the lifts, and he's never spotted anyone before. He was just coming over to get some mail of his that we had, grab a sandwich and run.

But I decided to ask him to spot me in case I needed help with the second rep @300. Silly me. I had him give me a handoff, but he never let go of the bar. It was a funny disaster, but I don't think I had 2 in me anyway.

[sking1001]

Instead of deloading this week, we decided for just a deload weekend with some GPP circuits. So this leaves 4 days between barbell lifts, considering Friday and today are rest days anyway.

I took Friday off to do a ton of work around the house all day, including all the lawn work. This actually continued Saturday, so I skipped the GPP that day and made it up on Sunday. After all the activity around the house Friday and Saturday, I had a little nap on Sunday afternoon, and then combined lower and upper body GPP circuits.

So Sunday went like:

Lower Circuit x3 in 10:18
GHR x 8
Ab Wheel from knees x 8
Power Clean 135 x 3
KB Swing 16kg x 10
Air Squats x 10

Upper Circuit x4 in 10:01
Dips x 10
Inverted Rows x 10
Rolling DB 40's x 10
DB Curls 30's x 10

SI/back is rehabbing quite nicely. The only thing I'm observing today, I would explain as a slight "pull" that I can feel in my lower left hamstring. Not painful, but just something to be aware of. I did end up going to the chiro for a nice quick adjustment Wednesday, and that felt great. It's always good to keep things in check, even when there's no pain.

I'm back to work today and waiting to see what Reynolds has for me tomorrow. I have to say that the longer he works with me, the more in tune he is with what I need. A deload this weekend was just the perfect thing. Now I'm having dreams of pulling 6 plates.