A Narrow Assed Old Bastard's Log

[Bean1871]

Well done. Congrats on your PR!

[grubinski]

Thanks!

[grubinski]

09/20/11 -- Bodyweight 159#

Press to 5,4,4x130
Deads to 6x315

The press and bench had both stopped improving about a month ago. I reset, and have now had PR workouts in both. I believe I'm going to start doing this kind of wave on all of my lifts, it probably better reflects my status as an Intermediate/advanced lifter, at least as far as my rate of improvement goes, if not my actual poundages. Felt very strong today, maybe it's the milk I've been drinking.

I dropped my deadlift work set load today in order to implement this, but I think I'll drop down a touch more. I want to be able to get 10 reps in strict form on my first reset week. That's what I started with when I reset press and bench, and it worked out well. Maybe next week I'll use 295 for my work sets.

[grubinski]

Apparently, something got tweaked last workout. Nothing major, I think I can just take a few extra days before the next one. I have a knot between my right shoulder blade and my spine, and another sore spot in front on the right side of the sternum. I rolled around on a tennis ball a bit, and will probably continue to do so intermittently. If I wasn't laid off, I'd go get a massage, but I'm economizing. :-)

[grubinski]

09/27/11 -- Bodyweight 160#

HB Squats to 4,2x220
Bench to 4,4,3x205

A "meh" day for squatting, got out of the groove on the 2nd set and had to dump it backwards after rep 2. Strong enough, just not paying attention closely enough. Bench was good, this is the first time I've gotten 4 reps back to back at this weight in about 25 years. Both these exercises are getting reset to lower weights and higher reps next week, bench to 177.5 and squat to 190. This approach has worked so well on my bench and press in the last month that I'm going to apply it to squats and deads as well.

No lasting effects from the tweak I had last week. It was sore for a few days, but the tennis ball took care of it.

[grubinski]

10/01/11 -- Bodyweight 158.0#

Presses to 7,7,6x117.5
Deads to 8x275

Kind of a mediocre workout, not great, not awful. I would have liked at least one set of 8 on the presses, and getting 10 on the deads. Oh well.

[JohnR]

Now I recognize that handle from somewhere. Gidday Grubinski. Good working going on still I see.

_______________
John Rippon
Lower Hutt, NZ

[grubinski]

Hope you hang around here longer than that other place, John ... I always enjoyed keeping up on your training.

[grubinski]

10/04/11 -- Bodyweight 158.0#

HB Squat to 9,9,8x190
Bench to 9,9,7x177.5

Start of a new cycle on both of these ... I'll add 10# per week to each of them until I fail to get at least 5 reps on my first set. Essentially what I'm doing is AMRAP for 3 sets, once per week for each exercise, for Bench, Squat, Deads, and Press.

[grubinski]

10/08/11 -- Bodyweight 160.5#

Press to 6,6,5 x 122.5
~10 minute rest
Press 1x140, 1x150 PR

Will deadlift tomorrow. The press is *very* slowly approaching bodyweight. This one was a grinder, but it never stopped moving. Probably took at least 5 seconds to go from 6 inches over my head to lockout. :-)