Sleep. Lift. Eat. Grow.

[Eric K]

Thanks. I'm not familiar with the Matt Rhodes template, though.

[Eric K]

So I've really been fucking up this whole cycle... I'm used to just going into the gym without thinking about my weights much then just getting warmed up and going after it... Plus I don't know how well my conditioning is improving... I've lost more than 10 lbs since switching off SS, and that might be losing weight a little too fast, as well. I was hoping to lose just fat (I understand that some muscle loss will likely occur) and I know that I have, because my belt is a whole notch tighter, but my squats are really suffering.

Plus I realized today that I was using the wrong press weight (didn't take 90% 1RM for my Training 1RM...). And, because I missed my squat session last week I tried to do both squat (Wk 2) and press (Wk 3) today. I need to plan out my sessions a lot more carefully and stop fucking around so much. I'll outline my plan after going over my training session today:

Monday, February 7, 2011

w/u - Power cleans: 95x5, 135x3, 155x3, 185x2, 195x1, 205x1, 215x1 (PR)

5/3/1 Squat, Week 2: (Training 1RM = 330)

W/u - 45x10, (40%) 135x5, (50%) 165x5, (60%) 195x3
Work sets - (70%) 230x3, (80%) 265x3, (90%) 295x3; Didn't do anymore reps. This happened last time on squat, too. It's frustrating because I've done 295x5x3...

5/3/1 Press, Week 3: (1RM = 205, Should have been using 185 for a Training 1RM)

w/u - 45x5, 85x5, 105x5, 125x3
Work sets - 5RM (75%) 155, 3RM (85%) 175, 1RM (95%) 195 PR; Got a PR here, but I couldn't do another rep, which, again, was frustrating.

Asst:

Squat - 205x10x3; Here's where I realized that all my work was fucked up.

BW - 190 lbs

Training Plan:

4 day/wk model: Mon - Squat; Tue - Press; Thur - Deadlift/Power clean; Fri - Bench

-1 Asst exercise per main lift: Squat - Squat 3x10; Press - Weighted Dips 3xf; Deadlift - Back extensions; Bench - weighted chins 3xf
-Lots of pull ups throughout the day in < 10 rep sets
-Conditioning will go following a short rest after the asst work; this will primarily (3x per week) consist of running, with some heavy metcons (1x)
-Training 1RM: Squat - 295x.0333x3 + 295 = 325, 90% = 295; Press - 90% of 195 = 175; Deadlift (keeping this the same) 385; Bench 280
-Just bought a 4" PVC pipe, will start foam rolling now

[Eric K]

So... Foam rolling is...interesting. This is the first time that I've wanted to be the little spoon.

[Ron_Hendrix]

Haha, it gets better.

[Eric K]

Tuesday, February 8, 2011

No lifting today, because I did both squat and press yesterday.

3 mile TT: 21:22

Ugh... Long way to go, haha.

[Ron_Hendrix]

What's your target time? 21:22 ain't bad, if you've gotta make some time because you're CO is breathing down your neck then I'd be pretty pissed! Keep it up, bud.

[Eric K]

That's the sad part: I am the CO... Haha, I guess I just don't have reasonable expectations, but I'd really like a sub 19...

[Ron_Hendrix]

LOL! Well then...you can't have some wirey little Lance Cooley showing you up, better get to training!

When's your PFT again?

[Eric K]

Monday, February 14, 2011

W/u - 5 min jog; Hang Power Cleans working up to 1RM (220, PR)

5/3/1 Squats: (1RM based on 295x3 = 325, Training 1RM (90%) = 295)

w/u - (40%) 115x5, (50%) 150x5, (60%) 175x5
work sets - 190x5, 225x5, 250x12 (250x12x.0333 + 250 = 350 1RM)

Asst. - 215x10x3

Conditioning:

Death by pull-ups for 10 minutes, then a max set (25 reps); total reps = 80 pull-ups in ~10:35; these were kipping pull-ups because I was doing them for the conditioning.

Ron - PFT is not yet scheduled, but we will have 4; two next month, two the following month to make sure everyone can take it. Ideally I'd like to get mine over with ASAP.

[Eric K]

Tuesday, February 15, 2011

BW (PWO) = 191 lbs

W/u - 5 min Jog

5/3/1 Press: (1RM = 205, Training 1RM (90%) = 185 lbs)

W/u - (40%) 75x5, (50%) 95x5, (60%) 115x5
Work sets - (65%) 120x5, (75%) 140x5, (85%) 160x7; 160x7x.0333 + 160 = 197. I left "one in the tank." Felt pretty good, the first rep on 160 was definitely easy. Last week, after doing DL, I cleaned and pressed 185 pretty easy without a belt, so I'm glad that my press seems to be strong still, I really like that lift.

Asst.

Dips - BWx8, 50xfx3 - 12, 12, 10; 4 min rest between sets.

Conditioning:

w/u - 3 min jog, @ 6.5 mph
work - 3 rounds of: 45 sec on, 45 sec off, 1:30 on, 1:30 off, 3:00 on, 3:00 off

Speeds were: 9.5 - 9.5 - 9.5/8.0 - 10.5/11.0 - 9.5 - 8.5/9.5 - 12.0 - 9.5/10.0 - 8.5/9.5 *

* The run was on a treadmill set at 2% grade to track speeds. The hyphen separates the intervals while the slash indicates that for at least the last 30 sec of a given interval, I was able to hold the speed following the slash. 12 mph is a hell of a lot faster than I remember, haha.