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Cycle 10 - Volume Bench & Squat
** Estimated Maxes: DL - 390; SQ - 420; BP - 270; PR -175 **
Tue. 11/13
Bench: 175x5, 202.5x5, 227.5x3, 227.5x2, 202.5x5
Squat: 272.5x5, 315x5, 355x5
- OK then, back to increasing the weights. I'm tired of just maintaining - it doesn't motivate me. I should be able to complete 2 cycles before I head home next month.
- Bench was disappointing, but I managed to get some additional volume in. If I get my intensity weight, I'll still move up for the next cycle.
- Squat wasn't bad, but I was low on energy overall. I think diet was the primary reason.
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Cycle 10.2 - Volume Press & Deadlift
Thu. 10/14
Press: 112.5x5, 130x5, 147.5x5
Deadlift: 252.5x5, 292.5x5, 330x5
- Press didn't feel too bad, but I don't think I had any extra in me, unlike most times.
- Deadlift was just right. All reps done with good form and double overhand grip.
- Several Crossfitters were in the way, so I skipped chins. It was fun to see them staring, though. Once again, I'll fit some chins in tomorrow. I don't usually log these.
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Cycle 10.3 - Intensity Bench & Squat
Sat. 11/16
Bench: 202.5x5, 227.5x3, 255x1
Squat: 315x5, 355x3, 397.5x1
Chins: 3, 1, 1 (ugh)
Cable Underhand Pulldowns: 77.5x5x5
Barbell Curls: 65x5x2
- Standard lifts felt fine - no problems.
- Chins have taken a hit. I intend to work on them as best as I can for the couple of weeks.
- CUPs done explosively and from my knees to achieve full ROM. I'll try moving up to 82.5 next time.
- I've never done curls in my life. I was just experimenting here, but I'll try to keep this rotation (chins, CUPs, curls) following Andy Baker's advice.
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Cycle 10.4 - Intensity Press & Deadlift
Mon. 11/18
Press: 130x5, 147.5x3, 165x1
Deadlift: 292.5x5, 320x3 (10 lb too light), 370x1
Chins: 3, 3, 3, 3
Cable Underhand Pulldowns: 77.5x6x3
Barbell Curls: 65x8x2, 65x6x1
- Main lifts were fine, except I messed up the weight on the second set of the deadlift
- Chins were a little better today than last workout.
- I forgot to increase the weight on CUPs.
- Curls are probably a little too heavy for me. They feel light until about rep 5, when I run out of steam. Maybe I'll do better next time, or I might drop the weight a bit.
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SSS Level 2 Registration
A few days ago, I signed up for the SS Seminar Level 2 in Westminster, MD, scheduled for March 28-30. I'm really looking forward to this. Maybe it was a little crazy for me to choose the Level 2. I'm probably starting too late and too old to ever coach or compete, but I want this to be a lifelong interest, and I want to learn things in detail. I've lived half my life being sedentary, overweight, and weak, and while I'm nowhere near my goals yet, I prefer being active, thinner, and a stronger than before.
If anyone out there intends to register for that seminar, let me know. It would be good to get in touch with people who share my interest in SS.
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Cycle 11.1 - Volume Bench & Squat
** Estimated 1RM: DL - 395; SQ - 425; BP - 275; PR -177.5 **
Fri. 11/22
Bench: 177.5x5, 205x5, 232.5x4
Squat: 275x5, 317.5x5, 360x5
Chins: 3, 3, 3
Cable Underhand Pulldowns: 82.5x6x2
- Getting over another cold, so I cut this a little short. I started getting dizzy during the CUPs.
- I might have gotten the 5th on the bench, but there were many people around, and I just didn't want to miss with everyone there.
Last edited by RandallEW; 11-22-2013 at 12:02 PM.
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Cycle 11.2 - Volume Press & Deadlift
Sun. 11/24
Press: 115x5, 132.5x5, 150x5
Deadlift: 255x5, 295x5, 335x5
Chins: .5
- Feeling better today but still not 100%. I started chins but I was out of steam, so I plan to do chins, CUPs, and curls tomorrow morning.
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Cycle 11.3 - Intensity Bench & Squat
Tue. 11/26
Bench: 205x5, 232.5x3, 260x1
Squat: 317.5x5, 360x3, 405x1x2
- I recorded myself for the first time. This made me really self-conscious, and my form suffered for it. I also cut it off a bit high, I think. The second rep I did later was better but still not great. I just need to forget about the camera. I'll probably post a link to the rep later (uploading is so slow from here).
Here we go - 405x1. Being recorded really messed with me - made it hard to focus. My form got a little messy, and I cut it off a bit high, I think. Oh well, I'll get better at this.
http://youtu.be/_e-qkxF_7jY
Last edited by RandallEW; 11-26-2013 at 02:24 PM.
Reason: Added link to video
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Cycle 11.4 - Intensity Press & Deadlift
Thu. 11/28
Press: 132.5x5, 150x3, 167.5x1
Deadlift: 295x5, 335x3, 375x1
Chins: 4, 3, 3
- Happy Turkey Day!
- Everything felt decent, though 375 DL was so bloody slow. Having a big Thanksgiving meal afterwards was a very nice treat.
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Cycle 12.1 - Volume Bench & Squat
Sat. 11/30
Bench: 180x5, 210x5, 237.5x2, 225x3, 210x5
Squat: 277.5x5, 322.5x5, 365x5
- Wasn't feeling it tonight. I ate a granola bar in the middle of the session to try to get some energy.
- I see that volume and intensity levels want to separate a little further, similar to how TM works. I've been having trouble making the sets of 5, but intensity attempts are still succeeding. I'm not sure if I should just let the separation occur or not.
- Squat was probably the hardest set I've ever done. The 3rd rep at 365 was very slow, such that I wasn't sure if I'd get the 4th rep. I was psyched enough to try it, and it was even slower. I thought I had a good chance of dropping an attempt at a 5th rep, but I didn't care - I was going to give it everything I had. It was incredibly difficult, but I got it.
- I'll try to do chins and things tomorrow morning.
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