Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

8/8 BW: 283 HLM

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x5x3 - 4, 5, 7 minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
155x1
172.5x4 - 30 minute split
172.5x3x4 - 5, 5, 6, 8 minute splits

OHP rep PR!

Had the boy with me today. He made SQ sets a trial. Trying to focus while he is crying can be challenging. Luckily, after SQs, he took a nap. Put him directly in front of the fan and he snoozed out. Lies. Nothing but damned lies!!! Wrote that too early! He napped for OHP warmups, but as soon as I started work sets, he cranked up the whinging again! Love that kid.

[Str8shutr]

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[Str8shutr]

Feeling pretty beat up. Decided to do a deload/test week. 2 WOs this week, Tuesday and Friday. Thinking hit SQs and BP today, light SQs, OHP and DL on Friday. Then resume regular programming next week. Oh, and I have a meet on 9/19. May shift into a small peaking cycle...

8/11 BW: 287 HLM

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
335x1
365x3 - 4 minute split @ RPE8.5
335x3x2 - minute splits

B:
45x10
95x5
135x3
185x2
225x1
250x1 - 26 minute split, 2 sec pause
275x1 - 5 minute split, 1 sec pause
285x1 - 8 minute split, 1 sec pause
295xF - 9 minute split, 1 sec pause
250x5 - 8 minute splits

B Weight PRs with pause. Almost had 295. Would have been a lifetime weight PR. If I hadn't done the pause I think it would have gone up. Oh well. Got it about 3-4 inches off the chest and it stopped. Tried to push it for a couple of seconds, but it wasn't budging.

Pretty happy with SQs. Was worried that 365x3 would be a struggle. Definitely had some left in the tank. Makes me feel much better about the meet. Hoping to hit 385, 405, 415 at meet. Anything above 390 will be a lifetime PR.

[Str8shutr]

8/14 BW: 284 HLM

SQ:
BWx5
45x5
135x5
185x3
225x2
265x3x2 - 4.5, 4 minute splits

OHP:
45x5
75x5
95x3
115x2
135x1
155x1
170x1
190x1 - 26 minute split
200x1 - 5 minute split
205xF - 7.5 minute split
170x3 - 4 minute split

DL:
135x3
225x2
315x1
365x1
405x1 - 25 minute split all hook
435x1 - 8 minute split

OHP lifetime PR! 205 got about 2" from rack position and stopped. Wasn't going to happen today.

DL lifetime PR! Used SQ shoes. Knees didn't hurt at all. Think I will keep using them.

Bought all my gear for the meet. I'm going to look like I'm a walking advertisement for fucking SBD. Bought their singlet (XXXL), knee sleeves (XXL), and elbow sleeves (XL). Fuck it, wanted to buy everything from the same source, and they had the best looking singlet. Already knew I was going to get their knee sleeves and elbow sleeves based on recent discussion in the forum. Also got Titan titanium wrist wraps, 24". Should arrive next Tuesday.

Icy Hot used on knees prior to SQs, elbows prior to OHP, and lower back prior to DLs. No knee pain, elbow pain, or back pain when done with WO. That has been a long time coming!

All in all, a very good week.

[Str8shutr]

8/17 BW: 287 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
335x4x4 - 5, 6, 8, 10 minute splits

B:
45x10
95x5
135x3
185x2
225x1
252.5x5x5 - 33, 6, 7, 9, 12 minute splits.

Got all my gear in today and used it during the WO. Knee sleeves are pretty tight. Prob could have gone with the XXXL, but maybe they will break in nicely. Knees feel pretty good. Will see how they feel in a day or two. Was really, really hot and sweaty during WO. Which is kinda strange because the heat is only at 93*. Must be all the neoprene.

Elbow sleeves are nice.

Not so sure about wrist wraps. Felt like they were interfering with grip on bar. Also, when they are tight enough to offer support, they are cutting circulation off.

Felt so shitty during SQs I drank an Emergen-C and 5g BCAAs. Felt much better during B. May need to make this a regular thing.

[Str8shutr]

8/19 BW: 286 Meet Prep

OHP:
45x5x2
75x5
95x3
115x2
135x1
147.5x1
160x5x3 - 4, 5, 7.5 minute splits

Chinz:
2x5 - 6, 2x2, 3, 2 minute splits w/ no bands
3x5 - 3, 1, 2x3 minute splits w/ 2 bands

Did 5x3 BW SQs with warmup sets for OHP.

Backed off on OHP a little. Really want to focus upper body recovery/efforts on B right now.

First set of chins was good. EVERY set after that one, my last rep fell short of the bar. Not happy.

Not getting enough sleep. Got about 5hrs Monday and Tuesday nights.

[Str8shutr]

8/21 BW: 285 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
340x1 - 3 minute split
365x1 - 3 minute split
375x1x3 - 3, 3, 3 minute splits

B:
45x10
95x5
135x3
185x2
225x1
250x1 - 27 minute split, 1 sec pause
265x1 - 3 minute split, 1 sec pause
275x1 - 3 minute split, 1 sec pause
265x1 - 3 minute split, 1 sec pause
250x1 - 3 minute split, 1 sec pause

DL:
135x3
225x2
315x1
365x1
405x1 - 27 minute split all hook
415x1 - 3 minute split
425x1 - 3 minute split

Session went very well. Was finished after an hour and a half. Everything felt good when I wrapped up, except stuff that hurt from being under the house on Thursday. Why was I under the house? Well, you see, our house was built in 1880. Back then , they didn't care to use a subfloor. So when the glue between the heart of pine planks begins to give, the ends of the boards bow down when you step on them. In order to keep us from falling through the floor eventually, this must be stopped. So I crawl under the house, measure the space between the crossbeams (which varies anywhere from 21-26"), crawl out, cut the boards to length, crawl back under, then glue and hammer the supporting board between the crossbeams where it will support the boards that are being so impolite as to not perform their duties. So there is a lot of crawling on the knees, which they do not appreciate ( next time I WILL have knee pads), and then on this glorious day I managed to electrocute myself. Whomever ran the wiring had decided to run a wire on one of the crossbeams I was working on and had put a staple right where my board needed to go. So I was trying to pry the staple out when WHAMMO, I got hit for about three seconds. My right arm clenched up bad. So that and the knees wee pretty sore today.

Also average amount of sleep this week has been 4-5 hrs per night. Argggh.

[Str8shutr]

8/24 BW: 288 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
340x4x4 - 4, 6, 8, 10 minute splits

B:
45x10
95x5
135x5
185x3
225x2
255x5x3 - 32, 6, 8, minute splits
255x4x2 - 10, 10 minute splits

SQ rep PR!

B rep PR! Got 5th rep of 4th set about 4" from lockout, couldn't press it up.

Repeat this WO next week.

Had a great weekend. At tha beach with the fam, aunt G met the boy for the first time, pretty good. Went to Costco on Sunday, that was quite an experience. Was disappoint at whey selection, all they had at the store (that I was interested in buying) was ON whey isolate, in chocolate shake flavor. Got 4.19lbs for $40. So, when I need more protein in about two weeks, will order through their online store. They have 2-6lb bags of vanilla whey concentrate (yeah baby) for $120.

[Str8shutr]

8/26 BW: 289 Meet Prep

OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
162.5x5x3 - 4, 5, 7 minute splits

Chinz:
2x5 - 10, 2x4 minute splits w/ no bands
3x6 - 6, 2x5 minute splits w/ 2 bands

First 6 reps of chinz at BW were good. After that...well...

Holy bejeebs, I seem to be on a growth spurt this week. Hmmm

[Str8shutr]

8/28 BW: 287 Meet Prep

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
340x1 - 3 minute split
365x1 - 3 minute split
385x1x3 - 3, 3, 3 minute splits

B:
45x10
95x5
135x3
185x2
225x1
255x1 - 29 minute split, 1 sec pause
270x1 - 3 minute split, 1 sec pause
280x1 - 3 minute split, 1 sec pause
270x1 - 3 minute split, 1 sec pause
255x1 - 3 minute split, 1 sec pause

Used wrist wraps on all heavy B. May actually use the wrist wraps at the meet. Don't really care for them at lighter weights, but on the heavy stuff, they do add stability and make you "feel" stronger because of the stability.

Everything went up easily. Definitely good for another 20-30lbs on SQ and 15-20lbs on B.