Chebass88 gets stronger day by day.

[Chebass88]

I decided to lift in the gym at work today. It is a great little gym - they have almost everything you'd want in a gym (ok, so they don't have a GHR, a prowler, or a deadlift platform, & you have to chin on the power rack...). It is great for the occasional lunchtime or after work session, or if REALLY motivated, before work. They allow chalk & have some bumper plates, 1.25lb magnets for micro loading, and while there are bros all over the place, no one is an ass hat.

Bar work for PC per SSBBT3 (jump with straight arms, jump with racking of bar, etc.) - lots of reps.
PC Jump (starting from floor, pull to mid thigh & jump as violently as possible, without bending arms): 135x5,5,5,5
Press: 95x5, 135x3, 155x2, 172.5x5, 135x8,8,10
Cheat curl: 135x5x5 (just to have some fun)
Dips: 15, 12, 8, 8 (first time getting over 10 consecutive reps!)

Over the past couple of years, my power cleans have been sucking. My max single is 230lb, nothing to be ashamed of, but also nothing to brag about either. I've been rereading the powerclean chapter in SSBBT3 in order to learn the proper way to do the lift. I spent 20 minutes working on portions of the power clean. I tried my old style after a few reps - I was jumping WAY before the bar hit my mid-thigh. I am dedicated to learning this the proper way - I really want to go three-wheeling on this lift. If Bill Starr can teach himself the lift at an Air Force base in a remote location - I can certainly do it in my gym.

And so ends another week of strength training by yours truly. Until next week, this is Chebass88 signing off.

E.

[Chebass88]

After reading about the "Order of Operations" in Andy Baker's (KSC) Programming section, and the resulting systemic stresses from squatting and deadlifting, I decided to switch the order of operations for the next month and see how things go. Instead of SQ - BP - DL - OHP, I'm going to try BP - SQ - OHP - DL.

So today was bench day.
Bench: 135x5, 185x3, 225x2, 265x1, 295x1, 310x1, 325xF, 255x5,5,5
Floor press: 135x3, 185x3, 235x5x5
Dips: 8,10,10,10
Curl: 65x12,12; 85x10,10; 100x6,6; 65x8,10 (with some serious english on the 100lb sets).

After the training session, I met up with a good friend and went to the Phillies game (vs. the Nats). It was "Dollar Dog" night. Clean eating begins tomorrow. At least they won. I'm looking forward to lifting tomorrow. After all, tomorrow is squat day - my favorite of the training days next to press/powerclean day.

[Chebass88]

Hey everybody!

Today was a new PR on the squat. The day started out crappy - I stayed up WAY too late last night after the ballgame, and 5.5 hours of sleep sucks. My office flooded at work (along with 12 other cubicles in my area). My 20 minute commute took an hour. Blah Blah Blah.

I decided to fix these problems with some heavy back squats. I was called to get a new 1RM (which sets up the remainder of the next month's worth of training). Maybe it was the 100% humidity, the music I used (Rush's Clockwork Angels), but the weights FLEW up.

Squats: 135x5, 245x3, 335x2, 385x1, 425x1, 450x1, 470x1, 490x1, 395x5,5,5

I gave a hearty yell & a Rick Flair "WOOOO" when I finished the rep at 490. Based on how it felt, there might have been a chance to get 500 for a single today. I decided not to even attempt it - if I missed it, even though I got a new max at 490, I would have been in a sour mood all night. This beats my previous best of 485 done last December (after 4 months of Texas method). A 500lb squat is on the horizon.

Today's tip: Be content with your progress. If you get 5lbs per week, that is close to ~250lbs per year. 10lbs per month is 120lbs per year. Who wouldn't want to take a 485lb squat & add 120lbs? Make sure the numbers keep going up - it means you're getting stronger.

Stay strong my friends.

Ian

[Chebass88]

Today was a great day. I accompanied my wife to her 22nd week ultrasound, to check on the twins' anatomy. Both of them are doing well. We don't know whether boys or girls yet (we want to be surprised), but there is a 50% chance it will be one or the other! Seeing two little people inside her is pretty magical.

Perhaps it was because of this completely awesome appointment or other causes, but today's training went really well.

Power Clean:
Jumps with broomstick, from hang position
Jumps with empty barbell, from hang position (~ 3 minutes worth of work, reps not counted)
Power clean + 2 Hang power clean combo (do one power clean & then do two hang power cleans without letting go of bar): 135lb, 8 sets
Power cleans: 135x3, 155x3,3,3,3,3
I focused on making every rep perfect (as well as I could). I'd rate them a 9/10.

Press: 95x5, 135x3, 155x2, 180x1, 195x1, 200x1, 160x5,5,5
Dips: 5,5,5,5
Side raises, 25lb each hand - 10,10,10,10
Band pull-aparts - 18,16,15,12
Roman Chair situps: 10,10,10

One of my problems is not being tight enough in the press. I tightened up, put my belt on, and got it done. I focus on trying to keep the bar stationary and move the Earth. I imagine that I am pressing so hard that the Earth pops out of orbit for a split second. This works on the deadlift also. Whenever I do this, I don't miss a rep. It is a great visualization technique.

Switching the order of exercises helped. I was not complete gassed on the last day of the week, unable to press well. We'll see how deadlifts go.

Until next time...

E

[Chebass88]

Today was another great day in the garage.

Front Squat: 135x5, 185x5, 225x3, 245x5,5,5
Deadlift: 135x5, 245x3, 335x2, 385x1, 425x1, 480x1, 505x1, 525x1 (a new all-time PR)
Rows: 135x5,5; 185x10,10,10,10
Shrugs: 250x10,10,10,10
Pullups (extra wide grip): 4,4,3,3

Squats & deadlifts felt a little slow today, until I felt the 505lb & how it nice it felt to hold in my hands. I only went for a 5lb PR this month - 525.

I decided to make home made strawberry jam this evening. I've been at it for almost three hours now (cleaning the berries, mixing, measuring, filling jars, etc. It was the first time I've done this, but watched my mom do it every summer. At least my wife and I will have some tasty jam for toast now. This has absolutely nothing to do with training, but not many people get a deadlift PR & have a jam session that night.

[Chebass88]

I trained this morning before work, as I need to go on travel for work this afternoon. Training was okay - my shoulder was a little sore, but I'm still alive. I even got a new 3RM today.

Bench: 135x5, 185x3, 225x2, 265x1, 285x3, 245x5,5,4
Dips: 7,10,10,10
Curls: 45x8, 70x12,12,12,12,12,12

Early morning workouts are never quite as good as those done after work. I find it difficult to focus my mind completely. I still accomplish a decent amount, but there are always thoughts of emails I must write, reports to read or write, specs to review, etc. After work - it is usually just dinner (I am good at putting a fork in my mouth!), or band rehearsal, or foodshopping, etc. Nothing too serious. But, with the help of a dedicated will & some black coffee, they get done.

E

[Chebass88]

Yesterday was a great session. I went to Eco Fitness in Charleston, SC. It was a typical globo gym, but at least they had a squat rack. I was even able to use chalk (after I promised to clean all of it up). I don't think they had the AC running, so I took one of the hotel towels I had brought with me & tied it around my head in a "Lawrence of Arabia" fashion. I got a few weird looks, but at least I didn't have sweat in my eyes the whole time.

Squat: 135x5, 225x3, 315x2, 365x1, 405x3, 445x3, 375x10,10,10 (new 3RM & 10RM)

After squatting I futzed around with some half-hearted KB swings and left to meet up with some colleagues.

The weirdest thing I saw was a guy who appeared to be in his 20s holding a 5lb weight in each hand. He was watching himself in the mirror while high-stepping & raising his arms. Just like the drum major from a black college marching band.

[Squeakyguy]

You have a great log running here. I laughed at you having a "jam session"

[Chebass88]

You have a great log running here. I laughed at you having a "jam session"

Thanks, Squeak! I'm glad it made you chuckle.

[strong_over_matter]

You have a great log running here. I laughed at you having a "jam session"

+1. Really enjoying this log. Nice lifting.