Travis's Log

[Travis Rask]

Updated pic. October 2014--->Feb 2015.

Up roughly 20#.

[DV]

Looking good Trav (lots of homo). Does that mean you were down to 160 in October? How tall are you again?

I am continually amazed at the work you get in on so little sleep. I would have a really tough time dealing with that.

[Travis Rask]

Looking good Trav (lots of homo). Does that mean you were down to 160 in October? How tall are you again?

I am continually amazed at the work you get in on so little sleep. I would have a really tough time dealing with that.

Thanks man...yeah, I was ~163 at the end of my re-comp this past fall.

Yeah...still working on my "night owl" problem. To be fair, I am a bachelor with a LOT of time off...there is NO way I could get away with it with your schedule, a family, etc. I think some of the stuff folks do on here with such busy lives is remarkable. One of my FF buddies (also a JF client) has a busier shift schedule and a family, and still manages to get all his training in.

[Travis Rask]

5'10" btw

[Mr_Rogers]

all the racks at the gym have mirrors, which is good in that it allowed me to adjust imbalances (which were much better when the bar was gripped), but bad in that it fucks with form a bit.

I hate mirrors but that's all my gym is and none of the racks are square to the wall so there is the temptation to fix an imbalance that isn't an imbalance -_- so frustrating. Though not bad for creepin' on gym hotties in yoga pants.

[Travis Rask]

I hate mirrors but that's all my gym is and none of the racks are square to the wall so there is the temptation to fix an imbalance that isn't an imbalance -_- so frustrating. Though not bad for creepin' on gym hotties in yoga pants.

My gym is frequented almost entirely by grumpy old men and insufferable Seattle women of all ages. #pleasegodnoyogapants

However, there are quite a few SS-practitioners here. I can always spot them out by the belt, shoes, sweatpants and cotton t-shirts. Ran into a doctor the other day; he worked with JF on nutrition programming awhile back. Small world.

[Travis Rask]

fri 13 feb 2015 @FD
5h sleep last night
bw unmeasured
macros 490c 225p 97f
developmental week 1

chins gpp 10min
upper back gpp 8min - shrugs, snatch-grip schrugs, bb rows - all rest/pause
arms gpp 8min - curls, reverse curls, db overhead extension - all rest/pause

abs tomorrow @ gl (better equipment)

hiit already done this week.

[Travis Rask]

sat 14 feb 2015 @gl
on duty last night, 6h sleep (no calls)
bw unmeasured
macros 490c 225p 97f
developmental week 1

comp bench x4@9 (6-9%)

245x4
265x4
285x4
275x4
265x4
265x4

good, feeling better. nice start to block; historically week 1 is a bit weak, so this is good.

pdl x3@9 (6-9%)

315x3
365x3
345x3
345x3
345x3
335x3
335x3

getting better. leaning forward a bit when things get heavy. toyed with keeping head/neck in neutral position on final sets, seemed to make a difference.

[Travis Rask]

sun 15 feb 2015 @ gl
9h sleep last night
bw unmeasured
macros 490c 225p 97f
developmental week 1

pbp x6@9 (4-6%)

225x6
245x6
255x6
265x4F@10 (e1rm 297)
245x5

doh. 255 felt pretty good, clearly it was more than RPE8. should have called it an RPE9, would have gotten a few more fatigues. oh well. also benched 3 days in a row, with comp bench 285x4 yesterday.

lbbs x4@9 (6-9%)

315x4
345x4
365x4
385x4@8.5 (e1rm 452)
365x4
365x4

good. switched to chucks, to see how they felt. pretty darn good. impetus for this was watching a video on "squat fold" linked on layne norton's fb page. with lifting shoes, i tend to "keel forward"; this was much better here. getting the hang of depth took some tweaking. a little pain, but not like before. will continue to play around with it; i've been playing with wearing wrist wraps, and mixing up hand position on the bar. i also pdl'd the day before, so i think there was a bit more there. i think 405x4 is within reason; mps on tendo was .30 on top set; if i had 48h rest i think it could have been a bit higher. still pretty pleased.

press x6@9 (4-6%)

115x6
135x6
145x6@9 (e1rm 181)
135x6

this was a nice surprise. i was rushed for time and was a bit haphazard with setup. i also experimented with false grip, which seems to give me better leverages due to my short arms. not too bad for not doing press in a LONG time. i basically blew it off in favor of doing icbp in it's place (supposed to be alternating) for all last block (8+ weeks). this is further incentive to continue getting back into these, as press has always been a weak lift for me.

[Travis Rask]

mon 16 feb 2015 @gl
7.5h sleep prior
bw unmeasured
macros 490c 225p 97f

floor press x3@9 (6-9%)

245x3
265x3
275x3
265x3
250x3
250x3

used the POS legend rack (hi john!) for this. all sorts of ATD with this monstrosity, so i used the squat crash bars which were a bit haphazard. got it done.

sdl on blocks x4@9 (4-6%)

315x4
365x4
405x4
445x4
NF

right hamstring is jacked up today, mobbed out last day w/ no relief. was going to bag DL work but ginned this up (stacked 45/35 bumpers on each side, bar just below knee). went fine, back got a bit spas-matic on last set, but it was nice to pull some heavy-ish weight up. bagged fatigues.

pin press x3@9 (6-9%)

225x3
245x3
265x3
255x3
255x3
255x3
245x3
245x3

good.

bulgarian split squats x6@9 (4-6%)

bagged (hamstring).