132, 220, 308, 385

[Charlocity2]

@charlocity2 on Instagram: “I deleted this video from my phone as soon as I failed it (twice). But I recovered it in case there were any lessons to be learned.…”

My priority today was testing my Press 1RM. Even though I reset my Sq and DL about 6 weeks ago after hurting my back, I kept my Press program the same. But a new PR was not to be, today.

9/30/18
Gym 1300

SQ: 215x1, 220x1, 225x1. Just 3 nominal singles, instead of a 3x5, to keep it as meet-like as possible, without interfering with Press if possible.

P: 116x1, 128xF, 128xF. Would have been a 1 kilo PR. Was actually hoping for 132 for a third.

DL: 295x4. Gassed by humidity and discouragement so didn't do the 5 I programmed. But the 4 reps I did do required a lot of focus on technique, which was a positive.

[Charlocity2]

I could benefit from a coach's eye on my squat. Today felt harder than it should have. Perhaps I am feeling the detraining effects of the reset, which included just doing nominal singles a couple of recent workouts. But my squat concerns include: bar position (slipped lower at the end of some sets); grip (left shoulder inflexibility, asymmetry); and being on my toes during worksets, almost exclusively on my right foot.

Other notes: I started taking beta-alanine today, and will continue with one scoop daily. My paper log used to be program on the left side and meals/supplements on the right. But I've established habits regarding meals/supplements so notes like the above will add more value now.

10/3/18
Gym 1100

SQ: 215x3x5

BP: 170x5x3

Light P: 80x5x2 (stretch reflex at the bottom)

Chins: BWx5 chest to bar

[Charlocity2]

On average, men drive an additional 276 needless miles a year because they do not want to stop to ask for directions, according to a recent Duke University study. Applying that analogy to my training, I have driven over 500 needless (albeit figurative) miles over the last 2 years, because that's about how long it's been since I had my last coaching session.

Today Alex B, an SSC, looked at my squat. She adjusted my:

Rack position: higher
Stance width: wider
Foot angle: more in
Descent: smooth speed
Depth: higher
Warmup: more reps
Rest beween sets: 3 minutes between last warmup and first workset; 5 minutes between latter worksets

They were pretty significant and very effective changes. Before today, my rack position had drifted too low to the point I had to tippy-toe to return the bar to the J hooks. The new higher position was also easier on my wrists, shoulders, and elbows. I can see where the wider stance but toes in can work well for my anthropometry. Descending low but then speeding up at the bottom has been a historical challenge. Cutting off my depth helps me maintain hamstring tension.

I will work hard to maintain her corrections and probably should have her see my squat again once I progress to 5RM PR territory, which for me would be 250.

10/6/18
Gym 1400

SQ: 45x5x2, 95x5, 135x3, 175x2, 205x1, 220x5x3

[Browndog]

Excellent!

An extra set of trained eyes is worth it's weight in supplements.

Seriously, glad you made the effort.

[Charlocity2]

Excellent!

An extra set of trained eyes is worth it's weight in supplements.

Seriously, glad you made the effort.

Thanks! Much value added. Seriously, would rather see my money go to qualified coaches like Alex, than the Vitamin Shoppe.

[granny]

Today Alex B, an SSC, looked at my squat.

I will work hard to maintain her corrections and probably should have her see my squat again once I progress to 5RM PR territory, which for me would be 250.

Nice.

[Charlocity2]

Nice.

Thanks. Time well spent. It's kind of like how they say your metabolism speeds up for hours after training. When I've had coaching, my mind speeds up afterwards, too, mentally processing the feedback.

[Charlocity2]

Returning to Press 2.0 today seemed surprisingly easy on the heels of the fails at testing my 1RM last week. I "only" rested 3 minutes between my last warmup set and first workset. I might avail myself of coaching for Press, too, since version 2.0 is also a technical lift, like a low bar back squat. I did more DL warmup reps than I wanted to, but got the 5 rep workset I only got 4 reps on last week. CGBP felt really nice with no shoulder complaints. I set the uprights one hole higher in the power rack than my regular width BP.

10/7/18
Gym 1300

P 2.0: 45x5, 65x3, 80x2, 95x1, 102x5x3

DL: 135x5, 185x3, 235x2, 275x1, 295x5

CGBP: 45x5, 95x3, 135x5, 140x5

[Charlocity2]

@charlocity2 on Instagram: “The light was flattering (except for the gravy). When work has me driving through GA, AL, MS, or TN, I can always find this chain for lunch…”

[Charlocity2]

@charlocity2 on Instagram: “Call this a "sanity check", instead of a form check. I've been overthinking my squat form and second guessing my depth forever. But I do…”

First SQ workout since my coaching session. Keeping my rest periods to 3, 5, and 7 minutes should be doing good things for my work capacity. I raised the pin height on BP one hole. It was easier to unrack. The ROM felt longer so we'll see what kind of a trade off that becomes.

10/10/18
Gym 4:30

SQ: 225x5x3

BP: 172.5x5x3

Light P 1.0: 85x5x2

Chins: BWx6 CTB, 5