Back to basics: The Bug War training log

[Bug War]

You're right, I should have stuck to the plan - succumbed to peer pressure a bit.

Previously my deadlift was body weight X 2. My best power clean was 100kg (so body weight + 25%). Was always relatively ok at all the quick lifts.

I did deadlift very light last time, probably overly so.

Once I can settle into a routine I think (hope) things will sort themselves out - all still feels a bit unfamiliar at the moment.

[Bug War]

A

squat
(bar, 45, 55kg, 65kg X 5) 72.5kg X 5 X 3

press
(20, 25 X 5) 30kg X 5 X 3

deadlift
(50, 60kg, 70kg X 5) 75kg X 5 X 1

[Bug War]

Yesterday was the first 2016 training session in our muay thai gym. A lot of red faces all round.

Today,

B workout

squat
(bar, 50kg, 60kg, 70kg x 5s) 75kg x 5 x 3

bench press
(30kg, 40kg, 50kg x 5s) 57.5kg x 5 x 3

power cleans
(50kg, 55kg x 3) 62.5kg x 3 x 5

Notes

I've been bad at doing my chin ups. I thought I would get the work done on my off days a I have a nice pull up rig in my back garden. In practice, I am forgetting to do them so am going to go back to putting them in my A workout days.

Today felt OK. I have some stiffness in my neck for the past couple of days which I am not sure is training related (bit of an ongoing issue which has been largely in check).

I would say I was happy with the squatting and benching. The power cleans were taxing. I am looking at them in a new way since I read Bill Starr's comment in 'The Strongest Shall Survive' to the effect that the starting position and explosive movement is like a 'shiver' delivered with the forearms in American Football (no idea what a 'shiver' is because football means something rather different over here but I think I get the sense of what he's talking about).

[Bug War]

A

squat
(bar, 50, 60kg, 70kg X 5) 77.5kg X 5 X 3

press
(20, 25, 30 x 5s) 32.5kg X 5 X 3

deadlift
(50, 60kg, 70kg X 5) 77.5kg X 5 X 1

chin ups
5, 5, 3

Notes

Neck still a bit stiff, but not worsening or anything during or immediately after training so just carried on with care.

[bugbomb]

Just stopping by to say "hi" and express my solidarity in the fight against insects.

[Bug War]

Thanks!

[Bug War]

B

Squat (Bar, 60, 67.5, 75kg x 5) 80kg x 5 x 3

Bench (Bar, 40, 50, 55kg x 5) 60kg x 5 x 2

Power clean (45, 57.5kg x 5) 65kg x 5 x 3

Notes

Squatting and power cleaning went well today but I called it a day after two work sets on the bench at 60kg. They were acceptable but I felt like I might fail on the third set if I'm honest. I want to cut out the 55kg warm up set next time and repeat this weight and get three clean sets next week.

[Bug War]

squat
(bar, 60, 70, 75kg X 5) 82.5kg X 5 X 3

press
(20, 25, 30 x 5s) 35kg X 5 X 3

deadlift
(60kg, 70kg X 5) 80kg X 5 X 1

chin ups
5, 5, 4

Notes

The stiffness / discomfort in my neck that I had earlier in the week and last week is gone, which is super, because it reassures me that its probably not being aggravated by ongoing training. Who knows, could be just the opposite.

[Bug War]

B

Squat (Bar, 60, 70, 77.5kg x 5) 85kg x 5 x 3

Bench (Bar, 40, 50, 52.5kg x 5) 60kg x 5 x 3

Power clean (50, 60kg x 3) 67.5kg x 3 x 5

Notes

My copy of SS (3rd edition) has arrived and I'm in the process of reading it to have a fuller understanding of the program.

Initial changes:-

I'm formally slotting in a C2 rower warm-up. I'm terrible for neglecting warm ups and reading Rip's warning in SS about the need for making sure you are adequately warm finally got through to me.

I did 500m today, just re-learning form on the rower after a long time away, and want to gradually increase this.

Afterwards I am doing some static holds at the bottom of the squat, knees out, then a set of ten bodyweight squats and then onto my warm up sets with the bar for the squat.

Squats today were OK. A change is that I have moved to the grip that is outlined in SS. I had my thumb under before.

OK, so you'll note I repeated the weight of my last bench session here. I know this isn't ideal, but I tried to do a couple of things to make sure I got three work sets I was happy with and that would leave me clear that I could add weight next time. So, all went well. Tightened up, tweaked the bar path a little and made sure I took the full rest periods. Worked out fine.

The power cleans were unremarkable. I miss being in a gym with bumper plates but I'm not going to cry about having to control the bar down. I also realised I had been recording the cleans as 5x3 ... I know the protocol is five sets of three and I have actually been doing this... Just a blip in the recording.

I made a conscious call this week not to do a second muay thai session. I just feel that one is probably OK but two is going to be at odds with the SS in a pretty pronounced way.

[Bug War]

I have been reading a few pieces on sticking points (Rip's article on 'the three questions' and a related article on 'eating through the sticking points').

Trying to take the advice on board, but one practical thing I can do is try to avoid sticking by stopping jumpig 2.5kg on the bench. I found a bunch of even smaller micro plates that are my wife's, and had forgotten we even owned them. This will allow me to jump in smaller increments. How small, is the next question... 2kg? 1.5kg? 1kg?