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Had to slug in to work today and was running a little behind, so in order to not miss my Powercleans two rotations in a row, I didn't attempt to shoot video this morning.
Squats: 2x5@45, 5@135, 5@185, 3x5@205.
OHP: 2x5@45, 4@95, 3@115, 2x5@135, 4@135. Last rep of last work set failed about 50% of the way up. BUT: Without the addition of the feedback (hip rebound providing upward impetus) from my form-check video, I wouldn't have gotten past 3 on the 2nd work set, much less the 3rd work set.
Powercleans: 5@65, 4@95, 3@105, 3x5@115. Still need to shoot video of these and see what I'm doing. I will note that on the reps where I specifically concentrated on initiating the jump with straight arms, the bar exploded up much better and the catch was higher. Again, need video to see what I'm doing, but didn't have time today. At least I got all my pulls in!
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Took last week off sick. Was actually out of work Tuesday, and slept an extra 8 hours that day. No fever, just a sore throat and tired like I haven't been in years. Had a good weekend and rested well, so I hit it again hard this morning.
Squats 2x5@45, 5@135, 5@205, 3x5@225.
Bench: 2x5@45, 4@115, 3@185, 3x5@215. All the reps went up, but I was close enough on set 2 that I asked one of the guys working out nearby for a spot for the 3rd set.
Deadlift: 2x5@65, 4@155, 3@205, 5@235. Set up stance, grabbed bar, bent knees, set back, squoze HARD, and the weight came up. As had been pointed out in my form check thread, I wasn't doing the upper back squeeze, and when I did it this morning, it felt 'normal'. Funny how that works.
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Another good day in the gym, although I think I'm hitting a bit of a wall on the OHP. I know the solution is really just 'drink more milk', but since I'm in the 'prep for PT test' phase of my diet cycle, that's not really an option.
Squats: 2x5@45, 5@135, 5@225, 3x5@245.
OHP: 5@45, 4@95, 3@125, 5@140, 2x4@140. Last rep of the last two sets stuck and just wouldn't go from just above my head up to lockout.
Powercleans: 5@75, 4@95, 3@115, 3x5@125. Getting smoother. Still need to shoot video, but the work sets were about 2 minutes apart just to get them in before having to bail.
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Squats: 2x5@45, 5@135, 5@225, 3x4@255. Now that I'm back up near where my LP 'crashed' when I torqued my back, I'm going to bump these up less each session so I can concentrate on getting my DL up.
Bench: 5@45, 4@135, 3@185, 2@205, 5@225, 2x4@225. I might be able to get all 5 reps on the last 2 sets, but was pressed for time and waited ~3min between sets instead of ~5/6min. Going to start bumping this by 5lbs per session instead of 10 every time.
Deadlift: 5@135, 4@185, 3@225, 5@265. Again, pressed for time, so I shortened the warm-up ramp.
Gotta start getting to the gym earlier. With the lifts getting heavier again, I need to budget more time for recovery between sets. As an aside, my dress uniform pants fit a smidge better this week (ACUs Mon-Thurs, Class-B ASU on Friday), but when I got on the scale I was up 4lbs over last week. 217, which is the most I've ever weighed. I cut sodas completely out of my diet, and have added a protein shake directly following workouts to help boost recovery. I get the feeling I'm still going to bust weight, but I'll be more than fine when the tape comes out.
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Puking and febrile this weekend, thanks to the bio-weapon of the week, courtesy of the toddler. Friends with kids tell me I'll eventually become immune to most of this nonsense, but that was little consolation while worshiping the porcelain goddess this weekend. Back on my feet yesterday, so no lifting this morning, but back on schedule on Wednesday. Posting here for accountability.
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Another down-day on Wednesday. Finally got back to eating a 'normal' diet yesterday evening with dinner, and today is back on track as well. Weight should be interesting tomorrow morning.
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Finally back to lifting this morning. As much time as I've had off in the past 3 weeks, I lost some ground on the OHP.
Squats: 2x5@45, 4@135, 3@225, 3x5@265. While these still went up fine, they were significantly harder than last week.
OHP: 2x5@45, 4@95, 3@115, 3@135, 2x4@135. Yep. Slipped off my reps and weight here. Hip flex saved what I did manage to press, but being sick took a chunk out.
Powercleans: 2x5@65, 5@95, 3x5@135. Not enough rest between sets, as I was rushed again. Would have been fine, but the officemate who I alternate workout days with forgot his ID and had to round-trip back to the house... meaning I had to cover 0830. Yay. Still, the reps happened fine.
Finally feeling less dead after being sick, so good rest and good food over the weekend and it'll be back at it hard on Monday. I expect the Bench numbers to have slipped a bit too, but I think DL should be okay. Excrement occurs.
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Harumph.
Squats: 2x5@45, 5@135, 5@225, 3x5@265. Reconstructed knee gave me hell on the 2nd work set, so I spent extra time between and stretched my hamstrings, quads, and did a ass-to-grass unloaded deep squat for a full minute. Last set went better.
Bench: 2x5@45, 4@135, 3@185, 3x5@205. Was going to do 2@205 and then go back up to 225, but those felt dodgy, so I pushed that weight into the work set. Watching what I eat so I can cut weight is definitely impacting ability to make gains. However...
Deadlift: 5@135, 3@225, 4@315. New PR, because I was pissed. Being pissed helps one lift weight. Getting the form fixed earlier (shins @ 1", grab bar, bend knees, set back, SQUEEZE, lift), I finally felt these in my hips and legs while I was lifting.
Am going to try upping the ratio of protein and fat in my diet so I can cut carbs without ditching too many calories. I have a month and a half to make tape, and I'd bet a dozen donuts I'm good already... I just can't afford to be wrong.
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Another good day.
Squats: 2x5@45, 5@135, 5@225, 3x5@275. No issues today. Stretching before leaving the house the last two mornings has helped.
OHP: 2x5@45, 4@95, 3@115, 3x5@135. Got all the reps today, so weight will go up again next time.
Powercleans: 5@95, 3@125, 3x5@145. Bar is accelerating better. The weight doesn't feel as heavy since I raised my deadlift max. Funny how that works.
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Friday and Monday were spent out of the area on leave. Went to PA and checked out Amish country near Lancaster, did the Hershey factory tour (the free one that's more 'ride' than tour), and then hit Gettysburg on the way back to the DC area. Spent a bunch of time outside Saturday night with my telescope, which was not good for sleep, but was good for my soul.
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