bean counter's Barbell Medicine Log

[Chris McCarthy]

That top single moved very nicely - the hardest part for you seemed to be holding it at lockout!

[lou t]

come on man, put some weight on that bench....lol. that moved very fast, very nice lift.

[bean counter]

That top single moved very nicely - the hardest part for you seemed to be holding it at lockout!

come on man, put some weight on that bench....lol. that moved very fast, very nice lift.

Thanks guys. I'll try to push the weight up next week.


Sunday 10 April 2016
GPP

Bodyweight: 98.1 kg

L Sits [7 minutes]
10s X 8 = 1:20

Upper Back [7 minutes]
- Face Pull
- Lat Pulldown
- Cable Row

Elliptical
25 mins @ c. 125 bpm

Arms [7 minutes]
- DB Hammer Curls
- BB Curls


Lifting Summary


Food Summary

[bean counter]

Monday 11 April
Cycle 3
Week 7, Day 1
Refresh Week

Bodyweight: 98.5 kg

Squat
℞ 1 @ 8, 2 X 3 @ 8
Belt, wrist wraps, SBD sleeves
162.5 kg: 1 X 1 @ 8
150 kg: 1 X 3 @ 7.5
152.5 kg: 1 X 3 @ 8+
Totals: 7 reps, 1,070 kg

Bon. Groin has been aching, but didn't seem troublesome while actually squatting (although it's worse again after). Pushed the single up by 2.5 kg and it was a little uncontrolled, but strength was fine. First triple was a bit easy so I added more weight for the second.

TnG Bench
℞ 4 @ 6, 4 @ 7, 2 X 4 @ 8
Wrist wraps
97.5 kg: 1 X 4 @ 6-
100 kg: 1 X 4 @ 7
102.5 kg: 1 X 4 @ 8-
103.75 kg: 1 X 4 @ 8
Totals: 16 reps, 1,615 kg

Excellent. Even though I didn't arch too tightly to avoid irritating my groin, the stretch reflex and leg drive were really kicking in today. 97.5 kg seemed like nothing and I felt like could have done close to 10 reps with it. Adding weight slowed things down a bit, but all reps were smooth.

Pullup Dead Hang
5 X 15s

[bean counter]

You are awesome at maintaining consistency when possible! No bullshit, but I'm guessing you're also a kick-ass accountant.

I'm not sure the consistency of my E1RMs over the last few weeks has necessarily been a great thing. Progress would have been nicer. On the other hand this block has been about recovery from various aches and pains, and there has been some success there.


Tuesday 12 April
Cycle 3
Week 7, Day 2
Refresh Week

Bodyweight: 99.2 kg [PR]

Press
℞ 1 @ 8, 2 X 3 @ 8
Wrist wraps, belt
70 kg: 1 X 1 @ 8+ [=PR]
65 kg: 1 X 3 @ 7.5
66.25 kg: 1 X 3 @ 8+ [PR]
Totals: 7 reps, 465 kg

Progress. I equalled my PR single with a slightly awkward, but not particularly hard rep. Then, since the first triple was too easy I hit a PR on the second set. Sadly my groin pulled uncomfortably with the 2.0 hip thrust on every rep.

Squat w/o Belt
℞ 6 @ 6, 6 @ 7, 2 X 6 @ 8
SBD sleeves, wrist wraps
115 kg: 1 X 6 @ 6
120 kg: 1 X 6 @ 7
122.5 kg: 2 X 6 @ 8-, 8-
Totals: 24 reps, 2,880 kg

Meh. Didn't push this too hard because of my sore groin. Got a slight lower back pump, but nothing unpleasant.

[indigo]

Bodyweight: 99.2 kg [PR]

What do you estimate your BF % ? Hope you don't mind the question.

I am overly fat around my gut, around 38" waist. Not much mass anywhere else. Just so you know where I'm coming from :-)

[bean counter]

What do you estimate your BF % ? Hope you don't mind the question.

I am overly fat around my gut, around 38" waist. Not much mass anywhere else. Just so you know where I'm coming from :-)

Hey, my waist was 36.5" this morning. I don't have a particularly good idea of my BF, but according to the Navy Calculator it's about 20% at the moment.

[bean counter]

Wednesday 13 April
GPP

Bodyweight: 98.4 kg

Groin still feels off.

Elliptical
25 minutes @ c. 120 bpm

Planks [7 minutes]
8 X 30s = 4:00

Upper back [7 minutes]
- Face Pull
- Cable Row

Arms [7 minutes]
- DB Hammer Curls
- BB Curls

Mobility [12 minutes]

[bean counter]

Thursday 7 April
Cycle 3
Week 7, Day 3
Refresh Week

Bodyweight: 98.6 kg

Wrapped my groin for today's session to try and avoid aggravating it. The wrap didn't restrict motion for today's movements but I don't think I could squat in it without throwing off my technique.

Deadlift
℞ 1 @ 8, 2 X 3 @ 8
Belt
185 kg: 1 X 1 @ 8.5
172.5 kg: 1 X 3 @ 8
+Straps
172.5 kg: 1 X 3 @ 8+
Totals: 7 reps, 1,395 kg

Poor. I tried to push the single up to 185 kg but it felt really heavy. Triples at 172.5 kg were slow on every rep as well. Bar speeds probably weren't too bad, so I've tried not to exaggerate the RPEs, but subjectively I felt awkward and weak today.

Press
℞ 6 @ 6, 6 @ 7, 2 X 6 @ 8
Wrist wraps, Belt
55 kg: 1 X 6 @ 6
56.25 kg: 1 X 6 @ 7
57.5 kg: 1 X 6 @ 7.5
58.75 kg: 1 X 6 @ 8
Totals: 24 reps, 1,365 kg

Clunk. My left shoulder went clunk/crunch on both the up and down motion of each rep in the earlier sets. The finish was better, but my shoulder doesn't feel too amused right now. No idea what was going on here.

I'm kind of surprised I had a bad day overall since I've been feeling fairly fresh in general for the last few days. Oh well, onwards and hopefully upwards. I'm getting new programming for next week in the lead up to my bench meet and I think Jordan is going to prioritize the deadlift a bit more as well.

[lou t]

I'm kind of surprised I had a bad day overall since I've been feeling fairly fresh in general for the last few days. Oh well, onwards and hopefully upwards. I'm getting new programming for next week in the lead up to my bench meet and I think Jordan is going to prioritize the deadlift a bit more as well.

If I'm not mistaken, you recently hit a few PR's in squat and/or deadlift? We can't always perform up to our standards or expectations. Last week I failed a deadlift @ 380, this week I pulled it and felt fast. Tomorrow who the fuck knows. Just they way it goes. Yeah it would be great if every session we performed up to our expectations.

You've been working very hard. You know this is a very demanding sport. So many factors contribute to our ability to perform at peak performance.

STOP BEING SO HARD ON YOURSELF. Tomorrows another day.