sking's log

[sking1001]

Squat
385x2x4 - all at least 9.5
Squats felt misgrooved and heavy tonight. Last set was 2+ and only did 2 reps.

Pause Deadlift
405x2x2
405x2x3
Very different story. Probably reached close to @8.5-9, but other than some toe cramps, felt unstoppable.

Conditioning
C2 Row 150m sprint x 8 - 2:15 rest intervals
Averaged 1:38 pace

Everything has been super on point until squats tonight. Need to keep an eye on that stupid twisting I do when it gets heavy...

(these are all last sets)

[sking1001]

Conditioning
5 Rounds: Row 4 minutes at 2:20 pace or less, rest 45 seconds
* 4361 meters total, averaged 2:17.5 /500m pace

Even faster pace than last week with shorter rest...45 seconds goes by FAST!

[sking1001]

Bench
290x2x3 @9
290x3 @10

Deadlift
475x2x3 @8
475x3 @9.5
Bars are pretty horrible at Gold's, and I usually add straps after the 1st work set. Sometimes I will do the last set without straps, unless I'm repping out. Anyway, I was having some trouble with my right hand for some reason, which was pretty distracting. I was also kinda distracted with silliness around me. Felt like I could have gotten 4 and maybe a PR in there but whatever. I pulled pauses pretty heavy Tuesday too so there's that... /end of excuses

Pause Squat
305x2x3 @8.5
315x2 @8.5
345x2 @9.5 maybe

Deloading this week..

[Sean Herbison]

Bars are pretty horrible at Gold's, and I usually add straps after the 1st work set. Sometimes I will do the last set without straps, unless I'm repping out.

I was reading this part, but my eyes were seeing your bench video peripherally, and I was wondering for a second if you're the guy who straps onto the bar to bench... Reading comprehension is not strong in me today.

[sking1001]

I was reading this part, but my eyes were seeing your bench video peripherally, and I was wondering for a second if you're the guy who straps onto the bar to bench... Reading comprehension is not strong in me today.

Ha...I'll have to try that. Seriously though, this may sound weird, but having a "spotter" on the bench kinda threw me off. I guess because in my mind I'm anticipating his grabbing the bar...very distracting :/

[sking1001]

Floor Press 235x2x4
Strict Pullups 12,8,4 - 60 sec rests
Seated DB Press 40x10, 50x10x2
Hammer Strength ISO Row 160x10x3
Beach Work - tricep push downs, seated rows, incline flys

[sking1001]

Squat 345x2x4 @7 or less
Leg Curl 3x10
Half Kneeling Pallof Press 2x10

C2 Rower
10 seconds sprints x3, rest 2 min - just a test for fastest possible /500m pace:
1:29
1:28
1:26

2000 meter trial:
8:33.1 total time
2:08.2 /500m average pace
31 s/m average stroke rate

Shaved a whole minute off my last time. Felt like death.

----------------

Lunch hour today....
5 rounds in 17:39:
Row 500 meters
4 turkish get ups (2 per arm) at moderate weight
2:21.9 /500m, 26 s/m average

----------------

Obviously this is a deload week, but we're still maintaining the conditioning.

On that note, I had a discussion with my coach, Derek, today. I was telling him how fun it would be to do the Starting Strength meet at WFAC on April 23rd. There's almost no chance that my schedule would allow it, but it's a nice thought, considering how well things have been going. My strength has been coming back a lot faster than I anticipated, thanks to Derek. He's been an absolute master at programming my come-back, exceeding my expectations. A lot of it has to do with keeping me from grinding myself into dust and also forcing me to do more conditioning than I have ever done in the past. I think the increased work capacity has been a really unexpected benefit.

So, without hesitating, he came up with a good plan for a super short peak that will coincide with the meet. If on the off-chance I actually make it to WFAC, I'll be ready. Otherwise, we will just test the Friday before the meet.

So it will look something like this:

Tuesday 4/12 - heavy loading
back squat
press
deadlift

Wednesday 4/13
row sprints
accessory work

Friday 4/15 - heavy loading
back squat
press
deadlift

Saturday 4/16
recovery row
accessory work

Tuesday 4/19 - moderate loading
back squat
press
deadlift

Wednesday 4/20
row sprints
accessory work

Friday/Saturday 4/22-4/23
Test Day or Meet

[sking1001]

Bench 255x2x4
Deadlift* 405x2x4
Single Leg Press 3x10

* some guy was using plates @405 so I just had to work in with no warmup except 315. Also it was some stupid fat bar, but it was fine. I didn't use any straps either. I also just kept some flat shoes on whereas I usually pull in socks or slippers.

Recovery Conditioning
4 rounds:
row 250 meters
30 second side plank per side
row 250 meters
45 second front plank

End of deload week...

[Patrick Stroup]

Pull in crocs and show off your casual strength brah.

[sking1001]

Pull in crocs and show off your casual strength brah.

I think it's called #oldmanstrength