Travis's Log

[Travis Rask]

INTRO

Thought I'd finally chime in and start logging on the SSF. I've been doing basic barbell work for almost two years now. Prior to barbell work, I did CrossFit for several years, which left me weak, inflamed, and emaciated. I've made a ton of progress using a combination of SS, GSLP, and Smolov. I work out in my garage.

About me:

Age: 34
Height: 5'9"
Weight: 225ish
Job: Fireman

Current 1RMs as of 11 Mar 2013

1. Squat: 189kg
2. Press: 70kg
3. DL: 180kg

Current 5RM lifts / 11 Mar 2013:

1. SQ: 156kg
2. PR: 58kg
3. BP: 98kg
4. DL: 161kg

I'm getting ready to take the Starting Strength Seminar at Eastside Strength and Conditioning in Bellevue next month.

After completing the course, I will begin TM programming, under the remote eye of Michael Wolf (SS Coach).

In the interim, I'm going to continue LP for BP, Press, DL, while doing a Smolov Base Mesocycle. I've done several Smolov Cycles before.

My lifts are also logged on my Tumblr account (scfd7barbell).

[Travis Rask]

WARM UP

Dynamic Stretching / 15min

LIFTS

• A1. Squat / #285 / 4x9
• B1. Chins / RR / 5,5,5,4,3

VIDEO

http://youtu.be/3-v_wK4oj2g

NOTES

Lifts felt tough today. Looked pretty decent on video. Good bar speed; hip drive and head tilt was a little off.

I expected this. I haven’t done any heavy squats for two weeks. This week is relatively light, so once the supercompensation process takes hold I should be back in action.

I’m going to start a log on the SS forums as well. It will like to this webpage.

LIFE NOTES

• BW / #222.5 / Empty stomach, first thing AM
• Sleep / 9h / Good
• Body / Good, no complaints / Feet feeling better
• Food / Good, some milk today

[Travis Rask]

WARM UP

• Dynamic Stretching / 15min

LIFTS

• A1. Squat / #305 / 5x7 / Good
• B1. Chins / RR / 5,5,5,4,3

NOTES

Lifts were good today. My depth seems a bit off; I should probably re-double my stretching+mobility efforts. I know the high volume of squats in Smolov will help limber me up a bit as well.

VIDEO

http://youtu.be/hOiokdpn0OY

LIFE NOTES

• BW / Unmeasured today
• Sleep / 8h / 1h nap PM
• Body / Tired and sore / To be expected in 1st week of Smolov
• Food / Good / 1L milk during WOD

[Travis Rask]

WARM UP

Dynamic Stretching / 15min

LIFTS

• A1. Squat / #325 / 7x5 / Good
• B1. Bench / #222 / 5,5,4F / Good…mental fail on last rep
• C1. Chins / 5,5,5,4,3

VIDEO

http://youtu.be/OkH16V291IY

VIDEO COMPARISON - PRIOR SMOLOV

• Squat / #300 / 7x5 / August 2012

http://www.youtube.com/watch?v=ZoOwJSBmwsQ

NOTES

Good lifts tonight. Getting my squat mojo back. All sets good…7x5 is a grind, got through it.

Bench was good. Tough, but good. Didn’t go for 5th rep on final set. No spotter, didn’t feel like I had it. Not sure what plan is for next BP session. Probably go for 3x5 @ 222 again. Pretty confident I’ll get it.

I keep fucking up my final repetition on bench press. No pause at top before re-rack.

10x3’s tomorrow; planning on doing 1x5 @ #350 on DL…we shall see. I still have to get my press session in for this week; shooting for Sunday on this.

Ideally I’ll get my LP 3x5’s in for the remainder of Smolov…no huge pressure if I don’t. I figure at a minimum I will be establishing my 5RMs for TM.

LIFE NOTES

• Sleep / 8h / Very good
• BW / #223 / Feel lean+strong
• Body / Good / A little tight / Getting a little lazy on mobility
• Food / Good / Pizza after WOD (prep for 10x3s tomorrow).

[Travis Rask]

WARM UP

Dynamic Stretching 15min

LIFTS

• A1. Squat / #345 / 10x3 / Tough
• B1. DL / #315 / 1x5 / Good

NOTES

Good lifts tonight. Squats were tough, but successful. I expected this due to the 24 hour rest period. DL’s were good; I performed a soft reset and went down to #315.

VIDEO

http://youtu.be/VacCS54W11E

PRIOR SMOLOV VIDEO

Week 1 / #320 / 10x3 / August 2012

http://www.youtube.com/watch?v=KJFERjzO0-Q

LIFE NOTES

• BW / Unmeasured
• Sleep / 8h / Good
• Body / Good
• Food / Good / Not Paleo today…leftover pizza for lunch, 5 Guys triple CB post-WOD.

[Travis Rask]

WARM UP

Dynamic Stretching / 10min

LIFTS

A1. Squat / #295 / 4x9 / Tough

VIDEO

http://youtu.be/PuG-ESWmgxk

PRIOR SMOLOV VIDEO

081412 / 285 / 4x9

http://www.youtube.com/watch?v=4fbqD0CooUo

NOTES

Tough night tonight. Got it done; felt heavy and unbalanced. Bar speed looked good though. Didn’t drink much H20 today. Plenty of food though. Might be falling behind on sleep. Slept only a few hours on Sunday night, was on duty last night and got 8 hours of mixed sleep.

My mobility work has been sub-par. I don’t think I’m eating enough. Maybe I should drink more milk? I've only been doing 1L/day.

Or maybe I’m just overthinking things and should come back on Thursday and everything will be fine.

LIFE NOTES

• BW / Unmeasured
• Sleep / 8h / On duty
• Body / OK / Low back a little crampy / Left calf a little tight
• Food / OK

[Travis Rask]

WARM UP

Dynamic Stretching / 10min

LIFTS

• A1. Squat / #315 / 5x7 / Good
• B1. Press / #115 / 3x5 / Great

VIDEO

http://youtu.be/8RmQl5xJBAs

PRIOR SMOLOV VIDEO

081712 / 300 / 5x7

http://www.youtube.com/watch?v=hIEJf8toynw

PRIOR PRESS VIDEO

110812 / 115 / 3x5

http://www.youtube.com/watch?v=U8oio-aM3ZA

NOTES

Good lifts tonight. Everything was easy. Had a pretty bad cramp right below my right scapula…it made things uncomfortable and created balance issues for what otherwise were very easy squats. Got through it, will hit up the PVC pipe and lacrosse balls and hope it doesn’t get worse. Skipped Recon Ron chinup work as a result.
Press was super easy. Felt way easier than prior effort @ #115.

LIFE NOTES

• BW / Unmeasured
• Sleep / 9h / Great / 1h nap afternoon
• Body / Good / Knees a little achy going down stairs / Right scap+lat cramps
• Food / Shittayyy / Lots of calories…questionable quality!

[Travis Rask]

As I mentioned in my prior WOD log, I’ve been experiencing some pretty severe cramping in my (R) latissimus/lower scapular region.

It’s about 7/10 on the pain scale, and occurs mainly when I’m squatting. Specifically, when I’m coming out of the hole. It intensifies upon completion of the set and racking the bar. It feels muscular, and is accompanied by no other complaints or issues.

I’ve been feeling pretty good for the past few days, with no exhibition of any signs/symptoms related to overtraining.

With exception to my worksets, my the injury region does not hurt at all. I was able to complete SS work sets of bench press with no complaints.

Two things I haven’t been doing well:

• Hydration
• Mobility work

I aborted todays 7x5 effort on Smolov. Going to rest and limber up over the next few days, and attempt to work out again on Monday. If all works out, I should be able to complete base mesocyle one week prior to SSS. If not, I’ll have to figure out something else for the next few weeks.

I would say I’m hurting right now, but definitely not injured. Going to do a little homework and hope for the best.

[Travis Rask]

WARM UP

Dynamic / 10min / Bar progression

LIFTS

• A1. Squat / #335 / 7x5 / Got it done!

VIDEO

http://youtu.be/NM0u5cx3Xlg

PRIOR SMOLOV VIDEO

081912 / #320 / 7x5

http://youtu.be/1LsGANL7Dgk

NOTES

Tough session today. No alleviation of shoulder pain. Just took it one rep at a time, one set at a time.

The actual work was pretty easy; the effort en lieu of the fact I was in a lot of pain and couldn’t get full breaths was a little challenging.

I do NOT think I’m INJURED. This is some sort of cramp or mild strain that is aggravated by the bar pressure on my back. I know my body and am able to discern appropriate actions.

I extended my videos to show the pain at the end of the sets.

No other lifts. Just got this done.

LIFE NOTES

• BW / #230 / Post WOD
• Sleep / On duty / 5h / 1.5h PM Nap
• Body / OK / Shoulder strain / No other complaints
• Food / NOT Paleo, lots of calories, milk, et al.

[Travis Rask]

WARM UP

Foam Roll+Warm up sets / 15min

LIFTS

• A1. Squat / #355 / 10x3*

VIDEO

http://youtu.be/KjSy-1jw2o0

PRIOR SMOLOV VIDEO

082212 / #340 / 10x3
http://www.youtube.com/watch?v=2GLdKsLVlaE

NOTES

Lifts went well. Not too tough; the only times I struggled were when form was off.

*Failed on final rep of 10th set. Felt a small burning sensation in my right hamstring on 2nd rep. Was fully capable of completing the 3rd effort-wise, but I tore/strained the same hamstring last year. This felt vaguely like that, so I backed off. No big deal.

Right shoulder/rhomboids/whateverthefuck is still jacked, but it seems to be improving...or I'm just hardening.

LIFE NOTES

• BW / #226.5 / Empty stomach / AM
• Sleep / 8h / Good
• Body / Good
• Food / Good / 1L milk during WOD