3PU's SS Training Log

[3PU]

October 11, 2010

SESSION #24
WORKOUT B

SQUAT
45 (2,2)
95 (5)
145 (3)
195 (2)
245 (5,5,5)
Felt lighter than 240 for some reason!

PRESS
45 (5,5)
65 (5)
80 (3)
100 (2)
120 (5,5,5) reset from 125

CLEAN
65 (1)
80 (1)
100 (1)
120 (1,1,1)
Wrist feels a bit better than last time.

NOTES
Found new strength in the squat. Hamstrings felt engaged like they never have before.
Diet is slipping a bit. Total calories last 4 days were below 4,000. Protein is up over 200g, but total calories may be a bit low.

RECOVERY
Previous Night's Sleep:8 hours
Food:3,479 calories (213.8g protein, 226.3g carb, 172.3g fat)



PLAYLIST
Shockwave – Ironhide
Ice Cube – Steady Mobbin'
Walls of Jericho – Revival Never Goes Out Of Style
Slayer – Death's Head
Rollins Band – Do It
Big L – All Black
Ice Cube – You Can Do It
Seven – C'que j'veux
DMX – Keep Your Shit The Hardest
Method Man & Redman – Blackout
The Deal – Soon Cometh the Day
Walls of Jericho – There's No I in Fuck You
Nas – One Mic
25 ta Life – Hardcore Rules
Walls of Jericho – 1:43 AM

[3PU]

October 12, 2010

RECOVERY
Previous Night's Sleep:6 hours, interrupted once
Food: 3,000 calories (140.4g protein, 209.4g carb, 129.6g fat)


October 13, 2010

CONDITIONING
40min hilly hike with dogs.

RECOVERY
Previous Night's Sleep:6 hours, interrupted once
Food: 3,337 calories (266.8g protein, 183.9g carb, 111.4g fat)

NOTES
I've finished my second month of SS.
Summary: 5.2lbs gained, and according to my barely accurate calculations (waist to neck comparison measurements) it seems I gained 6.8lbs of muscle and lost 1.6lbs of fat.
SQ 135 to 245 (110lb increase)
BP 135 to 180 (45lb increase)
DL 185 to 295 (110lb increase)
SP 95 to 120 (25lb increase)

[misspelledgeoff]

Nice work so far! Keep it up!

[3PU]

Nice work so far! Keep it up!

Thanks misspelled!



Triple failure!

October 14, 2010

SESSION #25
WORKOUT A

WARMUP
10min bike trainer
stretching

SQUAT
45 (2,2)
100 (5)
150 (3)
200 (2)
250 (5,5,3)
Definitely felt heavy. 3rd rep, 2nd set I lost form--knees came together and I pushed up but torso dipped down and the bar wanted to roll over the back of my head. I'm sure it looked ugly. Thankfully I had the bar nice and low. Finished that set alright. 6 minutes rest before 3rd set which is usually enough but as soon as I walked it out it felt like I had slipped some extra 25s onto the end. Just felt so heavy. Only 3 reps.

BENCH
45 (5,5)
90 (5)
125 (3)
165 (2)
185 (3,4,3)
Actully not bad. Should make it next time.

DEADLIFT
180 (3) DOH
255 (2) DOH
305 (4) mixed grip
WTF? I really wanted to just add 10lbs each time and walk right up to 405. Can't believe I couldn't get that last rep. First 4 reps looked good too. Then it all fell apart. I was rocking back and forth struggling to make the extension, throwing as much English into it as I could. I was stuck like that for a few seconds, long enough to realize even if I could straighten up I wasn't going to count the rep so I just dropped it. I was so mad I punched a curtain.

RECOVERY
Previous Night's Sleep: 10 hours, interrupted once
Food: Coffee, 300ml 2% Milk, Banana, Peanut butter, whey protein, 4 slices Peameal Bacon, 4 Chicken breasts, mashed potato, Corn, 1 Apple, tortilla chips, Famous Grouse. 4,102 calories (373.5g protein, 201g carb, 127g fat)

PLAYLIST
Walls of Jericho – Misanthropy
Walls of Jericho – Misanthropy
Walls of Jericho – Through The Eyes Of A Dreamer
Walls of Jericho – Playing Soldier Again
Walls of Jericho – Revival Never Goes Out Of Style
Walls of Jericho – Thanks For The Memories
Walls of Jericho – Another Anthem For The Hopeless
Walls of Jericho – 1:43 AM
Walls of Jericho – A Little Piece Of Me
Blackalicious – 4000 Miles
Biz Markie – Return of the Biz Dance
Big Audio Dynamite – Around the Girl In 80 Ways
Led Zeppelin – Gallows Pole
The Rolling Stones – Let It Bleed
GZA/Genius – Beneath The Surface

[3PU]

Some entries to catch up on!:

October 16, 2010

SESSION #26
WORKOUT B

SQUAT
45 (2,2)
100 (5)
150 (3)
200 (2)
250 (5,5,5)
Knew I could do it.

PRESS
45 (5,5)
65 (5)
85 (3)
105 (2)
125 (3,1,no attempt)
Didn't have enough time for tonight's workout but really didn't want to skip it. Tried to squeeze it in but wasn't enough time and I had to bail before I did my work sets on the Press. I made the attempt any way but I think I was mentally out of it because I knew I had to get going.


October 17, 2010

45min hike at cabin with Neptune.
Screwed around for 15min pushing dead ATV around gravel driveway, lifting up back end, pushing up a ramp.
45min hilly hike with dogs.


October 20, 2010

SESSION #27
WORKOUT A

SQUAT
45 (2,2)
100 (5)
150 (3)
200 (2)
255 (5,5,5)
Hey now. Felt lighter than 250. I love it when that happens.

BENCH
45 (5,5)
90 (5)
125 (3)
165 (2)
185 (2,1) furious rage followed by double checking weight on bar
135 (10)
Don't want to talk about it.

DEADLIFT
180 (3) DOH
255 (2) DOH
305 (4) mixed grip
I was worried when 255 felt heavier than I expected. I think that and the tremendous bench failure got in my head. 1st rep at 305 I couldn't even do. Walked around a bit and tightened my belt. Tried again and managed 4 great reps. Felt better. Wish I had done 5, but a minute before I was looking at writing zero in my journal.

[Mulgere Hircum]

Hey, 3PU. You still around? How are things coming up there in your little agricultural paradise? :-)

[3PU]

Hey Mulgere

Still around--I check in here to read journals a couple times a week. I'm on pause at the moment. All my numbers are the same as the end of October. I reset a little.

I'm building a garage, and doing some fence building and keep missing workouts despite really wanting to get to them. I do sometimes just run down to the homegym and do a set of squats, bench, or dead. trying to not lose any of my progress. Can't do presses until garage is built (basement ceiling is too low). Used to do them outside but it's pitch black and freezing out now when I'm lifting. I'll put a power rack in garage when I'm done, just hope I can get it finished before the big snow comes.

How was the hunt? Did you have some success?

[Mulgere Hircum]

Still around--I check in here to read journals a couple times a week. I'm on pause at the moment. All my numbers are the same as the end of October. I reset a little.

Too bad, but it's hard to make your life revolve around lifting. I thought Tuesday was my first workout of my new cycle, but Wednesday I came up with a sore throat.... :-( So now I'm hoping to start for real next week.

How was the hunt? Did you have some success?

No, but hunting SoCal is really hard and I don't know what I'm doing yet, so I'm not really surprised. I did talk to some people who really know what they're doing, though, so I'm getting a better idea of how the more successful hunters approach hunting here.

The problem seems to be I don't have the right skills. Montana hunting when I was a boy was just too easy, apparently. People here seem to develop the ability to see where a deer is bedded down just from an ear or an antler sticking up from behind cover, and I surely don't have that kind of eye. When I finally got ahold of someone who really knows what he's doing (he hunts for bigger bucks because he thinks little forkies are too easy to hunt, in an area where maybe one tag in ten is filled), the first thing he asked was if I could "see deer." You'd think the answer is yes, but apparently by local standards the answer is no. So, if I want to hunt CA I have to learn. But the bright side is his way is *far* less strenuous than what I was doing.

[spiderman]

I hope you make lifting a priority soon. I just read through your log and enjoyed your progress and comments along the way. I look forward to more.

[Mulgere Hircum]

I hope you make lifting a priority soon. I just read through your log and enjoyed your progress and comments along the way. I look forward to more.

Me too. His warmups cutting brush and hiking with the dogs are great.