Good thing they make so much noise; they won't notice that I'm sneaking up on them again.
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Trained with Niki today at her gym, Black Box Fitness in Albuquerque, site of our Level 1 Seminar this weekend.
Squat
450x5 - PR (technically)
Notes: I actually felt awful going into today; all the travel this past week and especially yesterday really tightened up my back; I've also not been eating or sleeping on a normal schedule at all since Sunday. I was very stiff despite a bunch of rolling and some mobility work. Warm-ups felt off all the way up, and during the 450 set, I felt like someone else was doing it and I didn't have control over my own body. They got ugly at the end as I didn't maintain tightness and got forward, but I managed to stand back up despite the technique deviations.
I'm quite sure I could do more given a normal week without 4 plane flights and regular eating and schedule, but technically this is the most I've done for a set of 5; I'll take it.
Power Cleans
A bunch of doubles and triples from 135 to 205; then 225x2x3.
Notes: Niki noted I wasn't fully extending my hips here, so I worked on that. Sarah also noticed that the other week; I must be leaving a lot of weight off my cleans so I'll need to work on this.
C2 Erg Intervals
30s Row / 90s Rest x 7
First two warm-ups @ 1:52, 1:41, then 5 @ 1:37, 1:37, 1:36, 1:35, 1:20.6 (went all out on the last one). They told me before the last one that Albuquerque is at about 5,000 ft elevation. That explains some things about today.
http://www.youtube.com/watch?v=YeDX5DIEdWE
Sweet.
Yea, it got funky, but i've done and seen a lot worse! You were moving FAST reps 1-3 so keep that in your mind. It wasn't too heavy at all.
That was a legit five so don't knock it. Don't you mean that's a PR for 5? A PR? On your squat? C'mon man, you are getting back and it may have been "unpretty" but all things considered, it's in the bag, move on and go up. Shit, celebrate a little!
Heh. Ya, it was a PR for 5. Ya, it really wasn't too heavy; I think we've talked about up days and down days and how there's some % flux (probably around 5, but give or take - you're probably getting very attuned to this now with your RPE programming) that you can do on a given day. This was definitely a day where I had the lower end of that stick, so being able to do 450x5 on a day like that does make me happy.
I'm not sticking with 5's on ID though. I'm going to move to triples very soon, possibly immediately, depending how I feel and what my training schedule looks like next week. I'm not sure yet if I'll do Mon/Fri, or possibly Weds/Sat.
Nice work, Wolf! Good to see you lifting big weights again. Year of the Wolf.
Squats looked really strong, Wolf. It's always fun to set a PR that doesn't look like a total ball buster.
Congrats on the 450x5, Wolf. Strong work.
Nice buddy, I think you still have some gas on the 5's
http://www.youtube.com/watch?v=2muttuo8mXc
Thanks all. It was definitely good to hit a PR set of 5 that had some room in the tank even on a day where I didn't have my mojo. I probably do have a bit more gas on the 5s, but I don't see a need to go crazy squeezing every last drop out of em. I tend to do much better at PR level weights in the squat on lower reps; I have a lot more trouble keeping my form in check for a balls-out set of 5 than a balls-out set of 2.
After finishing up the Level 1 Seminar last night, Niki and I "trained" (aka goofed around while occasionally doing some work).
(HODOR) Press
220x3, 185x5x2, 155x8
Notes: Worked up to a heavy triple, then back-off 5s and an 8. The 220x3 was an epic set of HODOR PRESSES, because we realized how awesome it would be to yell "HODOR!!!!!" after finishing a heavy work set. I had wanted to do this on Friday with the squats, but I forgot because squats are heavy and all that.
Considering I haven't been able to train the press heavy in 9 weeks, I'll take 220x3.
http://www.youtube.com/watch?v=B15gB7Btl-c
Weighted Chins
BW +35 kettlebell x 5 x 3
Notes: I had trouble using the belt because the chain was too short for someone with a waist of my sizable girth, so we had to jury rig it a bit. Got em done.
Barbell Rows aka Pendlay Rose aka Tobo/Campitelli/Feigenbaum/Rip Rows
135x5, 185x5, 235x5, 285x5
Notes: I really just wanted to call these "Pendlay Rose" to double troll everyone, but I wasn't sure if people (or myself, if I looked back on this in a few months) would know what I was talking about. Ah well.
I haven't done these in literally 4 years, so was a bit rusty. Niki pointed out that I was extending my knees a bit much and changing my back angle, so I tried to curtail that on the last set; I didn't do a very good job, but it was better than the previous. Below, for your entertainment:
http://www.youtube.com/watch?v=UBIagqiVr68
I also got to watch Niki do her 8 minute chin-up thing. It was entertaining. She got like 117 of them or something.