RandallEW Finally Logs a Log RandallEW Finally Logs a Log - Page 42

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  1. #411
    Join Date
    Feb 2012
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    Central PA
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    473

    Default Sat. 10/8/16 (1 day late) - 1's Week

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Light/Speed Squat: 335 x 3 x 3 (skipped 2 sets)
    Heavy Deadlift: 405 x 1 (skipped 2 sets)
    Romanian Deadlift (straps): 315 x 8 x 2
    Shrugs: Skip

    I was really off today. I tried to eat big to support the session, but I think it was too much / too close to the workout. Oh, well - shake it off, do better next week, etc.

  2. #412
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    Feb 2012
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    Central PA
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    Default Mon. 10/10/16 - 5's Week

    Heavy Press: 155 x 5 x 3
    Close Grip Bench Press: 180 x 8 x 3
    Lying Tricep Extensions: 82.5 x 10 x 2
    Seated Overhead Tricep Extensions: 42.5 x 12 x 2

    I'm feeling better though still not 100%. I'm going to focus heavily on nutrition this week.

  3. #413
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    Feb 2012
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    Central PA
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    Default Tue. 10/11/2016 - 5's Week

    Heavy Squat: 395 x 5 x 3
    Pull-Ups: Skip
    Rows: Skip
    Curls: Skip

    I've been dealing all day with a pulled muscle in my neck, the kind where I can't turn my head very far to the left. Strangely, squats were unaffected, but pull-ups and rows aggravated things. I was too annoyed by then to try curls, but I realized later that they might have been fine. Still, I got the squats, which is always my priority.

  4. #414
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    Feb 2012
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    Default Thu. 10/14/16 - 5's Week

    Correction: Thu. 10/13/16

    Light/Speed Press: 135 x 3 x 5
    Heavy Bench: 215 x 5, 210 x 3 (stopped - pain in upper arm)
    Incline Bench: 140 x 10, 140 x 8
    3" Decline Dumbbell Bench: Skip

  5. #415
    Join Date
    Feb 2012
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    Central PA
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    Default Sat. 10/15/16 (1 day late) - 5's Week

    Light/Speed Squat: 335 x 3 x 5 (forgot to add 5 lbs for this cycle)
    Heavy Deadlift: 325 x 5 x 3 (+10 from last time - felt very easy)
    Romanian Deadlift: 325 x 8 x 2 (+10 from last time - gassed by this point)
    Shrugs: Skip

    Felt strong but easily winded today. I found that breathing at the top of the deadlift made it much easier to maintain lumbar extension. I discovered this before, but I think I need to go back to that method for volume work.

    I skipped a lot of my lifts this week. Since next week is the last one before my vacation and then the competition, I'm likely to repeat 5's again instead of moving to 3's.

  6. #416
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
    473

    Default Wed. 10/19/16 (2 days late) - 3's Week

    Heavy Press: 167.5 x 3 x 3
    Close Grip Bench Press: 185 x 8 x 3 (easy)
    Lying Tricep Extensions: 85 x 10 x 2
    Seated Overhead Tricep Extensions: 45 x 12 x 2 (very easy)

    I decided to stick to the plan and move to 3's instead of repeating 5's week. I'm shifting everything by 2 days so the last day of this cycle is the day before vacation. Things were good today, perhaps helped by the extra rest.

  7. #417
    Join Date
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    Default Thu. 10/20/16 - 3's Week

    Heavy Squat: 430 x 3 x 3
    Cable Pull-Downs: 200 x 8, 180 x 8 x 3
    Rows: Skip
    Curls: Skip

    Ugh, this was a rough one. I started off by keeping my back too vertical on the very first squat, tweaking my right knee and my quad a bit, and taking too long for the set overall. I then knew this was going to be an ugly session. I took 15 minutes rest between sets and completed them out of pure stubbornness. Recovery was just bad, and after the CPDs, I knew it was time to call it.

  8. #418
    Join Date
    Feb 2012
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    Central PA
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    Default Sun. 10/23/16 - 3's Week

    Combined essential upper/lower body stuff today.

    Light/Speed Press: 137.5 x 3 x 5
    Light/Speed Squat: 340 x 3 x 3 (dropped 2 sets)
    Heavy Deadlift: 370 x 3 x 3

    I was feeling a little rough yesterday, so I did a combined session today. This will be the last one before the Fall Classic on Saturday. After that, I plan to cut weight for 2 months and then train hard for the next 4, letting my weight creep up a bit while I do. If that 6 month plan goes well, I'll do it again before the Fall Classic next year. For now, I'm off to my vacation.

  9. #419
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    Feb 2012
    Location
    Central PA
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    Default 10/29/16 - SS Fall Classic 2016 in Westminster, MD

    Squat: 435 (420 last year)
    Press: 185 (175 last year)
    Deadlift: 435 (415 last year)
    Total: 1055 (1010 last year)

    The day started rough, with a terrible night's sleep and generally not feeling too hot. I was 80-90% by the time of the competition. I screwed up my 2nd squat, getting red-lighted for depth, so I played it safe and went for the same weight for my 3rd attempt. The press had 5 or more left in it, and the deadlift was a PR but had another 10 or so to give - both are fine with me.

    On the drive home, I think I figured out what's going on with the squat and the problems I'm having with depth. At the bottom of the lift, I'm usually near the limit of my flexibility, and that feeling is the cue that I use to drive up. Well, I have to use a singlet at the competitions, and this year I even used compression shorts for the first time. I think they are messing with what it feels like at the bottom. The tension I'm feeling is from the clothes, not because I'm at the right depth. I either have to get used to lifting in my gear throughout the year or perhaps just suiting up while training in October.

    Anyway, the event was disappointing but not terrible. I'm ready to put in a better year of training starting Monday, implementing a few cutting and bulking cycles.

  10. #420
    Join Date
    Feb 2012
    Location
    Central PA
    Posts
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    Default Mon. 10/31/16 - 5's Week (Cutting)

    starting strength coach development program
    Heavy Press: 155 x 5, 145 x 5, 135 x 5 (yikes - worse than I expected)
    Close Grip Bench Press: 185 x 5 (another yikes)
    Other Stuff: Nope

    I felt a little under-recovered going into this, but I thought I'd give it a shot. Strength was low and dropped quickly, and my left arm/elbow hurt more after each set. I decided to call it after the CGBP. It's only been 2 days since the competition, so maybe I should have taken a light day anyway, but I know I need to adjust expectations during the cut.

    I'm trying 2000 calories a day for now, though I'll use cheat meals as needed and maybe one high calorie day per week (day before squats). If this turns out to be too aggressive, I'll adjust, but I think I have a decent plan. I don't want to drag this out - the hard and short nature of it actually makes it easier for me to stay committed.

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