Quest for Fire

[Erok]

Thurs., 6/12. 215#. I'm basically weighing myself out of habit now. I don't think I really care at this point, cuz I look awesome in the mirror. I Got Yoke!

Pullups: 4, sqt, 4, sqt, 3.95, sqt, 2. I always have to stop & hang for a bit after rep two, because I start swinging. Ain't no crossfit gonna be going on up in here. Dead-hangs, baby.

Squats: 45..., 135 x 5, 225 x 5, 275 x 3, 325 x 1,1,1,1,1. Yeah! Squatting is fun again! 3 minutes rest between singles, and each one gets me a little higher, just a few more stars in my vision each time. I'm like a 40-foot purple gorillillillilla picking daisies on a mountaintop, with my feet on a glacier, and my head above the clouds! If you could figure out how to bottle the squat high, it'd be so illegal.

OHP: 45 x 12, 95 x 5, 125 x 5, 145 x 4, 135 x 4, 125 x 5. it is what it is. I think I need to up the frequency & amplitude.

BB Bent Press: 30 x 3, 55 x 2, 75 x nope, nope, nope. This lift is way more technical than I am right now. On to Project Bicep:

Curlz: 75 x 8,8,8, LTEs: 75 x 8,8,8.

Dinner is at this awesome new Guatemalan place. Mounds of stewed pork, and Carbage Overload!

[Erok]

Sat., 6/14. 219.5# Bwa-ha-ha-ha-haaa! 3 pounds of this is curried goat, tandoori chicken, and coconut soup. Add a nap, a dog walk, and 1000ml coffee, and I'm actually somewhere around 215.

Chins: 2, 3. left pinky flexor is inflamed - taking it easy for now.

Squats: 45x..., 135 x 5, 225, x 5, 265 x 5, 5, 270 x 5, just to see if - nope, I did not feel the difference. Belt is out a notch, belly fills it nicely. Hips are tight, breathing very low & deep, knees smooth, and legs sluggish with goat meat.

Bench: 45x..., 95 x 10, 135 x 5, 155 x 5, 185 x 4 (5th rep stops an inch above the chest), 195 x 2, 200 x 1, 185 x 3.

Bent Press practice with the Oly bar - long bars are much easier than DBs because they rotate slower - more damping.

Alt DB Curls 35 x 10, 10.

[Erok]

Mon., 6/16. 217.25#. Sunday is the day when we EAT ALL THE FOODS.

Pullups: 4.99. crunched for time, so that's it.

Power Cleans: 55kg x 1, into 3 Front Squats, PCx1, FSx3. Then just PC: 59 x 3, 64 x 3, 70 x 1,1,1. A little lower back flexing going on at first, which makes it burrrrn.

Deadlifts: 225 x 3, 315 x 1,1. first one doh grip is almost lost at lockout. hook grip for the second rep. 365 x 5. That set was a journey down the star-lit tunnel of awesome. grip is tight, shoulders are solid, lower back is a hydrostatic column, breathing between reps is Bill-Cosby-lamaze-style.

Rack Pulls: first time trying these. setup for just below the patella, belt on. 225 x 5, 315 x 5,5. holy crap, these are awesome! will definitely do them again. Hep Drahve!

Rows: 135 x 8,8,8,8,8.

Close Grip Bench: 95 x 10, 10, 10.

DB Curls: grabbing random DBs for alt curls

grip work with sledgehammer, and done.


Our vegetable CSA has started deliveries, so there will be much fiber & vitamins all the way into October. Radish & spinach stir fry, with pork, onions & garlic.

[Lakshmi Meadows]

Rack Pulls: first time trying these. setup for just below the patella, belt on. 225 x 5, 315 x 5,5. holy crap, these are awesome! will definitely do them again.

Do you have straps yet? If not, get some....then you'll REALLY have fun with rack pulls. Straps allow me to increase the weight.

Also, I've been told by the guys that more about this shit than me that accessory work like rack pulls should be done in sets of three and work up to a top set.

[Erok]

No straps yet. They are next on the list. I really want to go to a junkyard and get some seat belts. I've been doing the free Andy Baker DL program, in which he recommends 5x2 worksets, but I can totally understand why you'd want to program 3s - especially if you're pulling heavier than your DL! So, yeah - straps. I will get them.

[Erok]

Thurs., 6/19. 216#. Whatevs.

Squats: 45x..., 135 x 8, 225 x 5, 275 x 5, 335 x 1,1,1,1, 340 x 1. Gawd, I freakin' love singles.



OHP: 45 x 15, 95 x 5, 115 x 5,5,5,5,5.

Chins: 4, 4, 3.

Bent Press: 30 x 3, 40 x 3, 50 x 3, 55 x 2, 60 x 2.

Curls: 60 x 10, 10, 10.

LTEs: 60 x 10, 10, 10.

sledgehammer swings to loosen up the shoulders. Ahhh.

[Erok]

[Erok]

Sat., 6/21. 214.5#.

Pullups: 4, 3.

Squats: 45..., 135 x 5, 225 x 5, 275 x 5,5,5.

Bench: 95 x 5, 115 x 5, 135 x 3, 160 x 5,5,5, 135 x 3,3,3,3,3 - these are wide grip with a pause.

Curlz: 50 x 5, 70 x 5,5,5,5,5,5.

KB Tricep thingys: 26 x 5,5,5,5,5,5 per side.

[Erok]

Mon. 6/23. 217.25#. The previous 36 hours have been a wonderful, colorful Festival of Calories.

Chinups are neglected, as I see a platform open RIGHT NOW.

Power Cleans: 55kg x 3, F. Squats x 3, 59 x 3, FSqts x 3, 64 x 3 - Dang. Somewhere in there, the bar comes down hard on my shin and scrapes it open a bit. Gives me a good goose egg, too. I find some tape and cover it up, and get back to it. 70 x 3.

Deadlift: 225 x 3, 315 x 2, 365 x 1, 405 x 2. Hell Yeah! That was awesome. First rep was totally smooth, set it down gentle, breathe, breathe, breathe, no pain, no pain - no, really, I feel nopainwhatsoeverletsdoitagain. Ssqueeeze, and UP again, off the floor good, slowing down halfway, but still smooth, stand up straight, shoulders come back a bit, chest up and and HOLD IT. Oooohhhhhh, feels like victory! I would be smiling, but it's so heavy, if I lost tightness in my face, I'd collapse like a house of cards. Aaand down - a bit noisy, but that's ok.

Deficit DL: I find a very well-used stack of plywood behind the platform, giving me a 1.5 inch deficit. 315 x 3,3. These are hard - gotta squish myself down there a bit.

Rows: 135 x 8,8,8,8,8,8.


Ham Roast and eggs overeasy, with fresh spinach & BEERS.

[Erok]

Thurs., 6/26. 215.25#.

Squats: 45x...., 135 x 5, 225 x 3, 275 x 1, 315 x 1, 340 x 1,1,1,1, 350 x 1. Ooo, I felt the difference that time.
I don't know if this is the best way for me to be training, but it's just so much damn fun! Maybe I'll eventually get bored of setting weekly PRs........yeah, sure, that's it.

OHP: 45x..., 95 x 5, 115 x 5, 135 x 1, 145 x 1,1,1,1,3. Give in to your anger. With each pressing rep you make yourself more the iron's servant. Press me overhead with all of your hatred, and your journey toward the dark side will be complete!

Pullups: 6, bam! I kipped just a teeny bit on the last one.

Time's up: exactly one hour. Pork & turnip stew over dirty rice & sweet potatoes.