Randy's Log

[RandallH1989]

Today I spent my workout working on my squat form with a more experienced person than I, so I am not going to post my numbers as they are kind of irrelevant. I am going to lower my squat weight to 190 lb. as of Monday, and continue with the progression on all of my lifts. My squat is fixed now.

[RandallH1989]

8 more workouts until 225x5 now, which has been my short-term goal. It's only a slight setback considering how close I am to the goal as it is, and I am far away from the end of my 4 month SS cycle.

[RandallH1989]

Week 4 - Monday, 8/3/09

Workout B
______

Squat 3x5 @ 190 (Good)

Press 3x5 @ 115 5,4,drop to 110x5

Power Clean 5x3 @ 155 (Almost missed a couple towards the end)

Notes: Press stall doesn't surprise me. Reset on squats was a good idea. Also, I did 3x15 decline situps with a 4kg and the last set with a 5kg medicine ball. Also did 1x15 situps on the floor.

No more fucking resets because of flawed form. Going +5 every workout from now on.

[RandallH1989]

Week 4 -Wednesday, 8/5/09



Workout A
______

Squat 1x5 @ 205, 2x5 @ 195 (A shit ton better than the last time I did this weight)

Bench Press 3x5 @ 160,155,155 (Had to drop to 155)

Deadlift 1x5 @ 275 (Better than last time at this weight)

Weighted Chin ups 4xF (Aim for 5 reps) - 25lb.x3, 20lb.x4, 10lb.x5, 10lb.x5

*Played around with 1x5 @ 175 after my deadlift set*


Notes: My form is improving a ton and I don't foresee any problems adding weight.

It was suggested to me to do 2x5, and then on the last set to get as many reps with the weight as I can. I will do this on my next workout w/ 200lb.

Later: Hit about 5,000 calories today for the first time in a while. Honestly I am thinking this might have been why I was having trouble. Going to shoot for this number on a regular basis now.

[RandallH1989]

Week 4 - Wednesday, 8/7/09

Workout B
______

Squat 2x5 @ 200, 1x6 @ 200, 1x3 @ 200 (Good.. Nice and heavy)

Press 3x5 @ 115 5,4,drop to 110x5 (No improvement)

Power Clean 5x3 @ 155, 150, 145 (Was not getting these today..)

Notes: Still have not made progress on the press. If the next workout looks the same, I will reset the weight. I wasn't feeling the power cleans today. I couldn't rack it properly at 155, and then at 150, so eventually I went to 145. Squats felt good. I need to remember to shove my knees out, though.

Weight: 186.0

[Peter Andersen]

Randy, why do you drop the weight on your press sets? Why not just take 5/4/3 x 115# and then next time try for 5/5/5 x 115#? That's the prescription to my knowledge (if you're not going to microload, that is).

[RandallH1989]

I suppose that would be the right thing to do. My strategy was to create an overload by volume (I actually did 2 more sets at 110).

Next time I will do 3 sets of 115 and see what happens.

I don't know why I am stalling at these weights.

[RandallH1989]

Note to self: Shove knees out on squat, keep back arched, bounce off hamstrings at bottom.

[Pain]

maybe try to microload the press, use some chainlinks, washers, or you can order 1.25lb plates

[Peter Andersen]

maybe try to microload the press, use some chainlinks, washers, or you can order 1.25lb plates

+1 on this.

I just took a look back at my log, and I started microloading the press at 50kg or 110# as well.