Travis's Log

[Travis Rask]

WARM UP

Barbell WU / 15min

LIFTS

A1. Squat / 148kg / 3x5 / Good
B1. Bench / 95kg / 3x5 / Good
C1. Clean / 60kg / 5x3 / Good
D1. Chins / 3x5 / Good

NOTES

Good lifts tonight. More notes later.

LIFE NOTES

• BW / #225
• Sleep / 8h / 1h PM nap
• Body / Good
• Food / OK / 2 Paleo Meals / 5 Guys post WOD

[Travis Rask]

WARM UP

250m Row / Barbell WU / 15min

LIFTS

A1. Squat / 150kg / 3x5 / Good
B1. Press / 56kg / 3x5 / Good
C1. DL / 130kg / 4x3 / Good

NOTES

Squat: Went well. Focused more on pushing legs out and developing tension in the descent. Also worked on limiting breaths between reps to one. Finally, was coached on developing a better “shelf” on the spine of the scapula by pushing elbows back and up, as opposed to simply pushing elbows up.

Press: Went well. Starting to get the hang of the new SS technique.

DL: Went really well. Got some serious coaching assistance. Worked on setting tension in the beginning of the concentric phase, and holding it throughout the rep. Chin down, hold breath thru concentric and eccentric phases. Coach had me work with a lighter weight to establish better movement. Hopefully we can do 4x3 for a couple weeks, before moving back to 1x5. Felt really good.

Regarding my training plan, coach (Michael) Street is going to have me do linear progression for as long as I possibly can. Considering I’ve never truly worked through the entire reset process while being coached, this is OK by me.

I’m going to try to make 10AM classes as often as possible from here on out. More coaching attention, more time to fuck off the rest of the day.

LIFE NOTES

BW / #225
Sleep / 8h / On duty
Body / Good / Neck a little tweaked
Food / Good / Mostly Paleo / 5 guys post WOD / 1L milk

[Kyle Schuant]

You and your 5 guys, jeez. Such a sensible person otherwise.

[Travis Rask]

You and your 5 guys, jeez. Such a sensible person otherwise.

If I lathered the bun in Vegemite, would you approve?

[Kyle Schuant]

Well, at least there'd be some vitamins in it!

[Travis Rask]

WARM UP

C2 / 250m / Barbell WU / 10min

LIFTS

A1. Squat / 152kg / 3x5 / Good
B1. Bench / 97kg / 3x5 / Good
C1. Clean / 70kg / 5x3 / Good

NOTES

Good session today. Everything went well.

I’m experimenting with raw and grass fed milk this week. Today is the raw milk. Drinking it right now, pretty tasty. Finished off with grain at the end, the only negative. Wednesday going to try 100% grass-fed milk. It’s not raw, but might taste a little better.

Going to play around with it. Probably only 1/2 gallon, and on training days only.

Raw Milk:

http://www.dungenessvalleycreamery.com

Grass Fed Milk:

http://www.pureeiredairy.com

Picked up a few more blocks of Kerigold GF butter and put them in the freezer. You never know when Costco will stop selling things. Might as well hoard some butter.

Slowly but surely, I'm transitioning into local and healthy food. Grass-fed beef, farm fresh eggs, etc. Just need to drop the 5 Guys (well, the buns at least)!

LIFE NOTES

BW / #225
Sleep / 9h
Body / Great
Food / Good / Trying raw milk today

[Michael Wolf]

Forgot I had taken this video until yesterday. Forgive the shoddy camera-work. I'm no Tom Campitelli behind the lens as it is, much less when using my phone and doing it last second while trying to get into a not-terrible position without getting in the way of the seminar attendees who need to see it.

Looks like that set was quite easy. Don't remember the weight.

[Travis Rask]

Thanks for posting!

Weight was right around #315. Felt heavier than it looked!

[Travis Rask]

WARM UP

A1. C2 / 250m
B1. Barbell WU

LIFTS

A1. Squat / 152kg / 3x5 / Good
B1. Press / 57kg / 3x5 / Good
C1. Clean / 72kg / 5x3 / Good
D1. Chins / 3x5 / Good

NOTES

Good session today.

Squat: Lifts went well. Nothing noteworthy. Getting better at pushing knees out and remaining tight.

Press: Good, getting tougher. God, press is an achilles heel for me.

Clean: Good, getting better. Moved clean to today’s training; tomorrow I will be deadlifting as I go into the weekend (working Fri-Sun).

LIFE NOTES

BW / #227
Sleep / 8h / Good
Body / Good / No complaints
Food / Paleo

QUOTE OF THE DAY

“As democracy is perfected, the office represents, more and more closely, the inner soul of the people. We move toward a lofty ideal. On some great and glorious day the plain folks of the land will reach their hearts desire at last, and the White House will be adorned by a downright moron.”

HL Mencken

[Travis Rask]

WARM UP

A1. C2 / 250m
B1. BB WU / 10min

LIFTS

A1. Bench / 98kg / 2x5 / 1x5F
B1. DL / 154kg / 1x5

NOTES

Bench: Bench went well, coming off one day rest. Also made the mistake of doing chins the day before. I surmise I would have done fine otherwise.

DL: Deadlift went really well. Weight flew up. Need to focus on tightening back and lifting chest up in WU sets. Onlookers said I could have knocked out a set of 5 with 20kg more. Joining a gym has been great.

LIFE NOTES

BW / Ummeasured
Sleep / 8h / Good
Body / Great
Food / Good

QUOTE OF THE DAY

"We should insist that if the immigrant who comes here does in good faith become an American and assimilates himself to us he shall be treated on an exact equality with every one else, for it is an outrage to discriminate against any such man because of creed or birth-place or origin.

But this is predicated upon the man’s becoming in very fact an American and nothing but an American. If he tries to keep segregated with men of his own origin and separated from the rest of America, then he isn’t doing his part as an American.

There can be no divided allegiance here… We have room for but one language here, and that is the English language, for we intend to see that the crucible turns our people out as Americans, of American nationality, and not as dwellers in a polyglot boarding-house; and we have room for but one soul loyalty, and that is loyalty to the American people."

Teddy Roosevelt