Travis's Log

[Gerhard]

^ Can't really tell about length man.

You're right quad is slightly more developed than your leg quad though. Presumably you're right footed?

[Travis Rask]

^ Can't really tell about length man.

You're right quad is slightly more developed than your leg quad though. Presumably you're right footed?

Yes, obviously spit-balling unless a full x-ray is done. And yes, I'm right-handed.

[gtl]

Yes, obviously spit-balling unless a full x-ray is done. And yes, I'm right-handed.

And is your left shoulder the one that slumps down, or looks under developed compared to the other?

[Travis Rask]

wed 12 aug 2015 @fulcrum
6h sleep
macros 530c 225p 112f

a1. hbbs x1@8/6x3@8: 418x1, 375x3, 375x3, 375x3, 375x3, 375x3, 375x3
b1. 1 mile TT: 8:20 (0.75mi)

notes

slept like crap last night, definitely fatigued from the clean pulls last night. squats felt pretty good. low back is still on mend; i could really feel it stepping out of the rack, but once i started the reps everything felt ok.

run felt great, cardio-wise. shin splints were off the chain, and I was effectively walking by 0.75mi. i haven't run for three years, so no surprise here, and we're going to be doing 400m repeats for the next month or so. might toy with different shoes.

[Travis Rask]

fri 14 aug 2015 @fd
7h sleep, crap sleep
macros 530c 225p 112f

a1. tgbp x1@8; 6x3@8: 295x1, 315x1, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3

notes

on duty today, will catch some squats, gpp and c2 later this afternoon. bench felt pretty easy. toyed with some different foot positioning (flat on floor, more drive from legs and glutes) and slightly wider grip on work sets. felt pretty good. i'm at a point now where technique is really going to matter on the road to 405.

video

[Travis Rask]

fri 14 aug 2015 pm session @fd

a1. p. hbbs 4x6@8*
b1. c2 20m @85% of 2k TT pace: 4104m @2:26 split
c1. gpp: upright rows, db seal rows, seated db meadows shrugs, pendlay row, db ohp, side raise, lateral raise

notes

should have done a precise calculation for row. felt pretty good, cardio-wise. forearms were getting a nice pump.

i had just finished final warm-up set and was beginning work sets on squats, when we got a call. so, i just came back and did my conditioning/gpp.

[Travis Rask]

sun 16 aug 2015 @fd
7h sleep
macros 530c 225p 112f

a1. ssb 6x3@8: 330x3, 350x3, 350x3, 350x3, 350x3, 350x3

notes

these were supposed to be front squat with a heavy single lead-off, but i'm at work and didn't want to fuck around with getting interrupted, and my wrists/elbows are pretty tight today. so, ssb was a good stand it. played a bit with flaring elbows while holding horns, seemed to engage lats/upper back a bit more.

have some upper body and gpp/hiit work this evening, but thankfully squat is out of the way.

[Travis Rask]

sunday 16 aug 2015 @fd
pm training

a1. ohp x1+6x3: 185x0F, 165x3, 160x3, 160x3, 150x3, 150x3, 150x3
b1. w. chins 4x8: 35x8, 35x8, 35x8, 35x8
c1. airdyne 10min max cals: 143(+21)

notes

wrapped up at 2130 tonight. ohp was kinda weak. we had a busy day today, which included some am training and a car fire. didn't get back for lunch until 1400.

pleased with improvement on airdyne cals. i paced myself and focused on rpm's this time around. will continue to do so and try to eclipse 70rpm as the next goal. no lactate issues during the actual ride this time. lungs felt great.

[Travis Rask]

last few days training:

a1. tgbp x1; 6x3: 308x1, 278x3, 278x3, 278x3, 278x3, 278x3, 278x3

notes: good. single felt heavy; added 3# to prior 6x3.

a1. cdl x1; 6x3: 440x1, 484x1, 440x3, 440x3, 418x3
b1. phbbs 4x6: 308x6, 308x6

notes: low back was tight and fatigued here. couldn't differentiate from strain session prior week, so took it easy. deadlift was on a stiff bar.

a1. ssbp x1; 5x3: 352x1, 318x3, 323x3, 323x3, 335x3, 335x3
b1. hbbs x1; 5x3: 418x1, 380x3, 380x3, 380x3, 355x3, 355x3
c1. bro stuff @ LA Fitness: bunch of 3x8s with back, shoulders, arms

notes: sling-shot felt progressively better. squat was good, still a touch tight/fatigued in back. dropped weight on final two sets to speed things up and get out on time.

bro stuff was really fun. low-stress and a welcome dose of variety. good pump.

[Travis Rask]

fri 21 aug 2015 @fulcrum
6h sleep
macros 530c 225p 112f

a1. pause dl x1; 5x3: 418x1, 440x1, 396x3, 396x3, 396x3, 396x3, 396x3, 396x3
b1. ohp 5x3: 134x3, 134x3, 154x3, 154x3, 160x3

notes

pdl was a pr across the board. worked on shin angle (a touch more to involve quad) and locking knees before pulling chest up. i was pretty tired towards the end.

kinda fucked around on ohp.