Soleyn's Training Log

[Nicholas Soleyn]

04/03/2013 (Wed)

Frustrating and very short day today. Missed Monday's workout and fam has been sick=very little rest and very bad food past 4 days. Decided to just Squat (5x5) and Deadlift today. But, for whatever reason my first set of Squats @ 360 felt very heavy. Struggled through my first set with no pain, but immediately after my hamstring cramped, and I could not even air squat for about 10min, at which point the pain subsided completely. However, mentally I knew I was not good for any more heavy sets. So, instead, I did a bunch of power cleans, meandering my way up to 225#. Will try and do something meaningful on Friday, then will redo this week starting next monday.

[Nicholas Soleyn]

04/08/2013 (Mon)

Squat
45x5x3
135x5
225x3
315x2
365x1
345x5x5*

Backed off a bit from last week. Everything seemed good.

Bench
45x5x2
95x5
135x3
185x2
205x1
218x5x5*

Left shoulder continues to bother me. Not sure if there is anything I can do for it. There's no lasting acute pain, so I'm not real worried about it but continue to play w/ my grip & bar path to see what feels best. So far, bringing the bar a little lower on the chest seems best.

[Nicholas Soleyn]

04/12/2013 (Fri)

Squat
45x5x3
135x5
225x3
315x2
365x1
385x1
405x5*

Trying to put the 300's in the rearview for my ID squats for good. Did fairly well on this set of 5, but the last two reps crept a bit high. Still breaking the 400 barrier for any amount of reps is a success these days for me.

Bench
45x5x2
95x5
135x3
185x2
225x1
250x3x2*

Have been doing 3-rep sets on my heavy presses, but they have not felt like a 3RM, so did two sets of three without much issue.

Deadlift
Worked up to 425x5*
Still working back up from a deload.

[Nicholas Soleyn]

Planning to start a four day split next week. Time constraints have had me neglecting the pulling exercises for the past several weeks. Even though I do not feel like I gave the TM a fair shake, hopefully I will be able to get back to it as The Book (second book I'm working on with my dad) progresses. Anyway, I'm thinking my week will look something like the following:
Mon
Squat 5x5
Deadlift 5rm

Tues:
Press/Bench 5x5
Chins/pulls
Asst.

Thus:
Squat 5RM
Assit

Fri:
Press/Bench 3RM
Power Clean
This split seems to open up opportunity for some assistance exercises, which should be interesting. We'll see how it goes.

[Nicholas Soleyn]

04/15/2013 (Mon)

squat
45x5x3
135x5
225x3
315x2
345x1
350x5x5*

Sets for reference:

#3: http://youtu.be/azP8Fwz5cd8
#5: http://youtu.be/yed8gmYUMYQ (back view)

Deadlift
Worked up to 435x4. Failed last rep twice due to grip failure. Two things: first I deadlifted Friday and that never leads to good deadlifts on Monday, even though Friday's 225#x5 was easy. Second, I also have a chronically weak grip but I am particularly weak in my left hand, but I supinate my right for heavy Deads b/c that arm is easier to externally rotate. I'm going to try supinating my left hand and see if that helps me progress in the Deadlift without dedicated grip training.

Vid: http://youtu.be/3Jmewe6VvHk

[Nicholas Soleyn]

04/17/2013 (Wed)

press
45x10
45x5x2
95x5
115x5
135x3
155x1
165x1
175x5x5*

Chins:
3 sets max reps

Close Grip:
3x8

[Nicholas Soleyn]

04/19/2013 (Fri)

Squat
45x5x3
135x5
225x3
315x2
365x1
385x1
405x5 (fail)
385x3

Sick to my stomach from eating nasty food. Even 225x3 felt heavy today. Tried to repeat last week's 405x5 but only got 4 (ugly) reps. Backed off to 385 and eaked out 3. Bleah!

[Nicholas Soleyn]

04/22/2013 (Mon)

Squat: 315x5x3
Deadlift: 435x5

[Nicholas Soleyn]

4/24/2013 (Wed)


Bench: 220x5x5
Pullups: 1-1-1 (no back); 3-3 (red band)
LTE: 45x8x2; 65x8x2

Did Tuesday’s workout today, will rest tomorrow, ID Squat friday, ID press saturday. Going to try and keep running my presses using TM despite weight loss diet. Presses have been continuous in progress and will keep at it until they no longer go up. Then will move to less volume and higher intensity to maintain strength as possible.

[Nicholas Soleyn]

04/26/2013 (Fri)

Squat: 385x1x5
HDL: 315x8

Tried haltings because had a lot of extra time today. Not sure if I will continue to use them before my deadlift progress gets stuck.