cmynhier's Intermediate Log cmynhier's Intermediate Log - Page 3

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  1. #21
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    Default 2015/11/24 -- Light Day

    • phoenix arizona seminar date
    • texas seminar date
    Squats: 235x5x3
    Press: 100x8,8,7(miscount),7+2
    Deadlift: 315x5x2

    Squats (3 minutes rest):

    https://youtu.be/tGdHfyKamlI
    https://youtu.be/3EBfpIq0gRo
    https://youtu.be/16RnEqC4els

    Press (6 minutes rest):

    100x8: https://youtu.be/YAFGAJRQikc
    100x8: https://youtu.be/KXtj3jzQ8w4
    100x7 (miscounted): https://youtu.be/109xo9StyPk
    100x7+2: https://youtu.be/xvy29Xk5O1M

    Holy crap! I popped a rivet! Just as rep 5, set 2, was going up, I heard a sound similar to a small screw hitting plywood. After the set, I noticed a small round piece of metal on the platform, looked at my belt, and realized what had happened. (This link cues it up right at the end of the 4th rep.) I had no idea my abs were that strong.

    I also can't count. On set 3, I counted to 8, but the video only shows 7 reps.

    I should probably go for a little more rest when doing 8's. I was shooting for AMRAP on the last set, but failed to get number 8 up. I got an extra 2 after 30 or so seconds rest.

    Deadlift (5 minutes rest):

    (2nd set): https://youtu.be/H07GoOOCrGE

    Forgot to push red button for first set. I had a long drive to do after this (11 hours), so I didn't go for 350x5 today. I did a lighter weight, but did two sets to get some volume in to make up for the lack of intensity.

  2. #22
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    Default 2015/11/29 -- Heavy Day

    Squats: 300x5, 290x5, 280x5, 270x5, 260x5
    Bench: 180x5x5
    Chins: 5x5, 1x4

    Squats (8,7,6,6 minutes rest):

    300x5: https://youtu.be/_cJ2Owz3hkU
    290x5: https://youtu.be/1OSL5Xy6DW8
    280x5: https://youtu.be/uPgJiFy_FyY
    270x5: https://youtu.be/wDfcZVUVaRY
    260x5: https://youtu.be/aAiurvcRyjY

    Set 2 actually felt harder then set 1, and I was running short on breath for each of the subsequent sets. Some possible explanations:

    - I missed Thursday's medium day workout and I wasn't terribly active over the Thanksgiving weekend, so I may have lost some conditioning.
    - I may not have been sufficiently caloried-up this morning.
    - The rest intervals weren't quite enough.

    I adjusted a bit for that last possibility by sticking with 6 minutes before the last set. I may go to 9,8,7,6 next week.

    I adjusted for the second possibility by grabbing a few Tootsie Rolls out of the leftover Halloween stash and eating them during the rest of the workout.

    But I made my goals for the workout, so all's good.

    Bench (6 minutes rest):

    Set 1: https://youtu.be/NgKgAy8NdbQ
    Set 2: https://youtu.be/6hcLeTssuxE
    Set 3: https://youtu.be/c_pys4Ell80
    Set 4: https://youtu.be/TRS6b6bl8p4

    Technical problems with the video for set 5.

    Chins:

    I intended to do 6x5. I did these as pairs of 5's with 1 minute rest intra-pair and 5 minutes rest inter-pair. I only managed 4 on the very last set. I knew I wasn't going to make 5, so I did a slow eccentric after 4. I tried for a +1 after ~30 seconds rest, but it wasn't happening. I'll try this again next week.

  3. #23
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    Default 2015/12/01 -- Light Day

    Squats: 240x5x3
    Press: 105x6x4
    Deadlift: 350x5 (5-rep PR)

    Squats (3 minutes rest):

    https://youtu.be/VnkbwWMUFgM
    https://youtu.be/eaXEZhHThGY
    https://youtu.be/nwwe4wpkHT8

    Press (4 minutes rest):

    https://youtu.be/sKX0uwQFbc0
    https://youtu.be/lEkhDEhhLr4
    https://youtu.be/t74fl8E6IQA
    https://youtu.be/282nXCmq1Bw

    The benefit of video: I had reread Strong Enough? over the weekend, specifically Rip's essay on form. Then I watched my press videos from last week and noticed that my elbows weren't in front of the bar at the bottom, so I was working hard to get (at least that part of) my form correct today. It's a funny thing, the bar does go up more easily when your form is (at least a little bit more) correct.

    Also, I may go to 5 minutes rest next time 6's come around.

    Deadlift:

    https://youtu.be/CbLpiD_Ste4

    Woohoo, a PR! Tree-fiddy is mine!
    Last edited by Chad Mynhier; 12-01-2015 at 12:24 PM. Reason: Tree-fiddy

  4. #24
    Join Date
    Jan 2015
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    763

    Default

    Awesome DL's!

  5. #25
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
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    Default

    Hey cmynhier, welcome to the intermediate world! Your lifts look pretty good but you could use better lockout on your deadlifts. This will probably eventually bother your low back. Think "tall chest" at the top. Great work.

    Ryan

  6. #26
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    Default

    Quote Originally Posted by Strega View Post
    Awesome DL's!
    Thanks, Paul.

    Quote Originally Posted by Ryan Arnold View Post
    Hey cmynhier, welcome to the intermediate world! Your lifts look pretty good but you could use better lockout on your deadlifts. This will probably eventually bother your low back. Think "tall chest" at the top. Great work.

    Ryan
    Thanks, Ryan. carson pointed out I wasn't locking out my knees, so I've been working on that. I was also trying to work on the upper-body lockout here, or at least I was during my warm-up sets, but apparently not achieving much success. I need to pound the "chest up" cue into my brain.

  7. #27
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    Default 2015/12/03 -- Medium Day

    Squats: 270x5x3
    Dips: 9/8/8
    RDL: 195x8x3

    Squats (6 minutes rest):

    https://youtu.be/-sgxYqw4DE4
    https://youtu.be/jN9jQl5zthw
    https://youtu.be/tDDbSjq6xPk

    Dips (7 and 8 minutes rest):

    9: https://youtu.be/PrEyTn5rVK0
    8: https://youtu.be/fW4pqHjD8m4
    8: https://youtu.be/ex20fRnKwJQ

    I may need to move to 8 minutes rest on these. I did 7 after the first set, but 8 after the second. That extra minute may explain why I got 8 on the last set instead of 7. (Or maybe I should do what I did for chins -- go for 10x3, 8x4, 6x5, etc., all on as short rest as I can get away with.)

    RDL (6 minutes rest):

    https://youtu.be/d0ISUDaTtus
    https://youtu.be/GHssY1jicME
    https://youtu.be/OyiobXHCj1M

  8. #28
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    Mar 2015
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    Default 2015/12/05 -- Heavy Day part 1

    Bench: 185x5x5
    Chins: 6x5

    I won't have time for a full workout tomorrow, so I'm doing half of it today. I'll do squats tomorrow. (It felt pretty weird not starting a workout with squats. I know a lot of people do it, but this was a first for me.)

    Bench (6 minutes rest):

    Set 1: https://youtu.be/ade9udEZ-7w
    Set 2: https://youtu.be/35eTPBH7i0s
    Set 3: https://youtu.be/5A5A8r-1nDE
    Set 4: https://youtu.be/P1dxUvQC_Dw
    Set 5: https://youtu.be/e1_sTB0__FM

    Chins:

    This was really 3x2x5. 1 minute rest between the 2x5. 5 minutes rest after the first 2x5, 6 minutes after the second 2x5.

  9. #29
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    Default 2015/12/06 -- Heavy Day part deux


  10. #30
    Join Date
    Jan 2015
    Posts
    763

    Default

    Great job on the squats!

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