Lift, Smash, Repeat

[kaleida]

I'm moving my journal to the powerlifting section to make website navigation easier for myself, since I usually stick to the powerlifting section.

What to expect in here:

1) Lots of lifting

2) Lots of smashing (a.k.a. trigger point release)

3) High frequency

4) A 400lb deadlift in 2015 …and then an adjustment in goals, because 400lb won't be anywhere near enough

5) I'm not a fan of unsolicited advice in journals (giving it or getting it) - I seek my own information, and I already found my groove with a strategy that works for me. Can't stop people who don't know me from trying to treat this journal like a suggestion box, but don't expect a change in action or even a reply if you do that

[kaleida]

December sessions so far, for continuity with my old journal:



reps @ weight (lb)

12/1/2014

paused medium front squat
1@95
1@115
1@135
1@155
1@165

medium front squat
20@85
20@85

hybrid deadlift
10@175
10@175

narrow partial-ROM dips
4@152
5@152
4@152
4@152
3@152

new PRs today
165 was a new 1RM for paused medium front squat
152 was a new 3RM for narrow partial-ROM dips
152 was a new 4RM for narrow partial-ROM dips
152 was a new 5RM for narrow partial-ROM dips


12/2/2014

narrow high bar squat
1@95
1@135
1@185
1@195
1@205
7@180
7@180

hybrid deadlift
10@185
15@185

parallel grip pullups
3@151
2@151
1@151
2@151
1@151
1@151

new PRs today
185 was a new 15RM for hybrid deadlift
180 was a new 7RM for narrow high bar squat


12/3/2014

paused medium front squat
2@95
1@115
1@135
1@145
1@155
1@165

medium front squat
20@90

RDLs
5@95
5@115
5@135
5@135
5@135
5@135

new PRs today
135 was a new 5RM for RDLs
95 was a new 2RM for paused medium front squat


12/4/2014

paused narrow high bar squat
1@95
1@115
1@135
1@155
1@175
1@185
1@195
1@205

narrow high bar squat
1@215
7@185
8@185

hybrid deadlift
10@195
12@195 short break, aimed for 10 but lost count.

wide grip partial-ROM dips
7@152
6@152

new PRs today
195 was a new 12RM for hybrid deadlift
185 was a new 7RM for narrow high bar squat
185 was a new 8RM for narrow high bar squat
152 was a new 6RM for wide grip partial-ROM dips
152 was a new 7RM for wide grip partial-ROM dips


12/5/2014

paused medium front squat
1@45
1@95
1@115
1@135
1@155
1@165
1@170

medium front squat
20@95

hybrid deadlift
reverse mixed grip
10@205
11@205

parallel grip pullups
1@165 (BW + belt + 10lb)
1@165 (BW + belt + 10lb)
1@165 (BW + belt + 10lb)

new PRs today
205 was a new 11RM for hybrid deadlift
170 was a new 1RM for paused medium front squat
165 was a new 1RM for parallel grip pullups


12/6/2014

paused medium front squat
1@45
1@95
1@115
1@135
1@155
1@165
1@175

medium front squat
20@100

wide grip paused minimal-arch bench press
20@45
20@50

RDLs
5@95
5@145

new PRs today
175 was a new 1RM for paused medium front squat
145 was a new 5RM for RDLs
100 was a new 20RM for medium front squat
50 was a new 20RM for wide grip paused minimal-arch bench press


12/7/2014

narrow high bar squat
1@95
1@135
1@155
1@175
1@195
1@205
1@215
2@190
3@190

cable rows
10@100
12@100
8@100

hybrid deadlift
5@215

new PRs today
100 was a new 12RM for cable rows


12/8/2014

narrow front squat
2@45
1@95
1@115
1@135
1@155
1@175
4@155
4@155

RDLs
5@95
5@145
5@155
5@165

wide grip paused minimal-arch bench press
16@55
16@55
16@55

new PRs today
165 was a new 5RM for RDLs
155 was a new 4RM for narrow front squat
55 was a new 16RM for wide grip paused minimal-arch bench press

[NorthStrong]

How much femur discussion can we expect ITT?

Nice training lately, I like the layout of things.

And what is a hybrid deadlift?

[kaleida]

How much femur discussion can we expect ITT?

Nice training lately, I like the layout of things.

And what is a hybrid deadlift?

Honestly, I started videoing all my squats from the front just so that I don't even need to think about it any more. "Focus on the solution, not the problem" is my new personal motto for squats. When I video from the side, I see the problem. When I video from the front, I see the solution - in my face. The solution is hard work.

My body proportions affect how much much of my total comes from deadlift, currently about 50% and might get even higher than that...but that's about it.

Hybrid deadlift is my competition deadlift stance - somewhere between sumo and conventional. Feet outside arms, but a pretty narrow stance compared to sumo, my feet and knees point more forward than out, and I use a little bit of intentional upper back rounding. I do it on purpose because I can lift a lot more weight that way. I call it hybrid deadlift so that people won't see my videos and plaster me with unsolicited advice like "your sumo form needs some work! Your knees should point more to the sides!" Lol.

[HARRYBEAST]

subbed

[connorpat1995]

IN 4rd

[kaleida]

subbed

IN 4rd

Welcome back!

[HARRYBEAST]

Welcome back!

i am always lurking

[unstrong]

Honestly, I started videoing all my squats from the front just so that I don't even need to think about it any more. "Focus on the solution, not the problem" is my new personal motto for squats. When I video from the side, I see the problem. When I video from the front, I see the solution - in my face. The solution is hard work.

My body proportions affect how much much of my total comes from deadlift, currently about 50% and might get even higher than that...but that's about it.

Hybrid deadlift is my competition deadlift stance - somewhere between sumo and conventional. Feet outside arms, but a pretty narrow stance compared to sumo, my feet and knees point more forward than out, and I use a little bit of intentional upper back rounding. I do it on purpose because I can lift a lot more weight that way. I call it hybrid deadlift so that people won't see my videos and plaster me with unsolicited advice like "your sumo form needs some work! Your knees should point more to the sides!" Lol.

Hybrid semi-sumo form was good enough for Ed Coan to hit one of the all time greatest lifts... I'm pretty sure it's beyond criticism He put his legs just barely outside his grip as well:



In case it wasn't clear: I'm in

[SophieM]

Obviously in.

Following up my question from the last journal: You mean pain as in pain or pain as in DOMS? Trying to figure out if my quads just need more work or if they need something else.

[ilovethe80s]

In

[kaleida]

Hybrid semi-sumo form was good enough for Ed Coan to hit one of the all time greatest lifts... I'm pretty sure it's beyond criticism He put his legs just barely outside his grip as well:



In case it wasn't clear: I'm in

Welcome!

Obviously in.

Following up my question from the last journal: You mean pain as in pain or pain as in DOMS? Trying to figure out if my quads just need more work or if they need something else.

Welcome! I think more squat volume is a good place to start...you might luck out and need only that.
When my quads were in need of trigger point release last summer it felt like all of the above...doms plus a tendony pain near the kneecap, some kneecap tracking weirdness on one side, kneecap pain in full knee flexion. After I smashed them, the kneecap area was pain-free and the quads were very limp for a few weeks. Then they "woke up" and they've been fine ever since.

In

Welcome!

[Gett01]

In! I'm inspired by the hard work that was going on in the last journal, and so far you've shown me a new perspective and some really cool training ideas and methods that I hadn't even considered. I'm looking forward to following along, learning something, and aspiring to the crazy work ethic that goes on in here.

[kaleida]

In! I'm inspired by the hard work that was going on in the last journal, and so far you've shown me a new perspective and some really cool training ideas and methods that I hadn't even considered. I'm looking forward to following along, learning something, and aspiring to the crazy work ethic that goes on in here.

Thanks and welcome!

[kaleida]

reps @ weight (lb)

12/9/2014

paused narrow high bar squat
1@95
1@135
1@155

narrow high bar squat
1@175
1@195
1@205
5@195
6@195

hybrid deadlift
1@135
1@185
15@225

parallel grip pullups
5@151
1@151
1@151
1@151
1@151

bent knee leg raises
8
8
8
8
8

new PRs today
225 was a new 15RM for hybrid deadlift
195 was a new 5RM for narrow high bar squat
195 was a new 6RM for narrow high bar squat
151 was a new 5RM for parallel grip pullups

[xRequiem]

title reminds me of sex with the whale(preg wife) since she needs help off the couch/bed.

INNNNNNNNNNNNNNNNNNNNNN

oh and in this thread too

[kaleida]

title reminds me of sex with the whale(preg wife) since she needs help off the couch/bed.

INNNNNNNNNNNNNNNNNNNNNN

oh and in this thread too

Smashing always sounded more accurate than "foam rolling" for what I'm doing so I'm repurposing the word Yesterday I smashed my TFLs with a tennis ball.

And welcome!

[kaleida]

reps @ weight (lb)

12/10/2014

medium front squat
3@95
1@115
1@135
1@155
1@165
1@175
1@185
7@135
7@135

RDLs
5@135
5@155
5@175
5@175
5@175

wide grip partial-ROM dips
8@151
8@151

narrow partial-ROM dips
3@151
3@151

wide grip red band dips
3@151 with pause
3@151 with pause
4@151 with pause

new PRs today
175 was a new 5RM for RDLs
151 was a new 8RM for wide grip partial-ROM dips
151 was a new 4RM for wide grip red band dips
135 was a new 7RM for medium front squat

[dtaps24]

Cool. In.

[kaleida]

Cool. In.

Welcome!

[kaleida]

reps @ weight (lb)

12/11/2014

narrow high bar squat
1@95
1@115
1@135
1@155
1@175
1@195
1@205
1@215
3@200
4@200

2" deficit hybrid deadlift
20@165

parallel grip pullups
4@153
3@153
2@153

parallel grip pullups with red band
5@153

new PRs today
200 was a new 3RM for narrow high bar squat
200 was a new 4RM for narrow high bar squat
153 was a new 4RM for parallel grip pullups
153 was a new 5RM for parallel grip pullups with red band

[kaleida]

reps @ weight (lb)

12/12/2014

medium front squat
3@45
1@115
1@135
1@155
1@175
6@140
6@140 - rep 7 happened but was too ugly to count.

hip thrust
12@90
12@100
12@110
12@120
12@130
12@140

wide grip paused minimal-arch bench press
5@85
8@85

new PRs today
140 was a new 12RM for hip thrust
140 was a new 6RM for medium front squat
85 was a new 5RM for wide grip paused minimal-arch bench press
85 was a new 8RM for wide grip paused minimal-arch bench press

[kaleida]

reps @ weight (lb)

12/13/2014

narrow high bar squat
1@95
1@135
1@185
1@205
3@205
3@205

hybrid deadlift
1@135
1@185
10@235
10@235

body rows
9
7
6

new PRs today
235 was a new 10RM for hybrid deadlift
205 was a new 3RM for narrow high bar squat
9 was a new rep PR for body rows



Stress unrelated to training is high right now. Luca brought home a cold last week and we're both sick. Sleep hasn't been good because I'm stressed about work. A guy at work set up two end-of-year deadlines for me months ago but only told me about one of them and told me I just needed to "show progress" without a deadline for the other - which I did. At the last minute I found out there actually was a deadline for the 2nd project and it was in the same time frame as the 1st project. The deadline I agreed to is realistic but the two deadlines together are not, and everyone is unhappy about finding out about that at the last minute including me. On top of that he gave me strict instructions to lie to both clients and make each of them think I'm their dedicated resource - I'm not allowed to mention to either of them that I'm on multiple projects. Still haven't gotten an "I will tell you in advance next time I promise something on your behalf" and "I will not ask you to lie to clients next time" from the guy who set this up and that's all I would need to feel better.

Blah blah blah. I always hate December for this reason. I took steps to prevent it this year by only agreeing to something that sounded like it had room for winter setbacks, lost hours due to colds and holidays and last-minute changes etc....but still got burned.


Edit: Here's a squat PR chart to cheer me up... PRs for days.
I think I am going to go up to a new 2RM and then start over with more sets of 20...previous 1RM was done in a tapered state with low squat & deadlift volume. I'm sure I could beat it if I wanted to dial back on the volume, but I'm more interested in squat & deadlift volume accumulation right now, improving work capacity, etc

[kaleida]

reps @ weight (lb)

12/14/2014

narrow high bar squat
1@95
1@135
1@185
3@210
3@210

narrow grip partial-ROM dips
7@149
3@149
3@149

narrow grip red band dips
3@149
3@149

wide grip red band dips
4@149
3@149

hip thrust
8@135
8@145
10@145
10@145

new PRs today
210 was a new 3RM for narrow high bar squat
149 was a new 7RM for narrow grip partial-ROM dips
145 was a new 8RM for hip thrust
145 was a new 10RM for hip thrust


Stress level is gradually headed back down...although I never got confirmation that the consulting company guy will avoid the same kind of "promise the client a hard headline without telling me about it" scenario next time, I made it extremely clear that I need that to continue taking projects from them (unless I am the main client contact, in which case it wouldn't matter)... sometimes being honest is all you can do. Feels good to stand on firm ground.

I thought I would get a new 2rm for squats today but got a new 3rm instead and repeated it twice...happy

[SophieM]

Glad stress levels are coming back down. That should help your workouts also. Not that they need any help.

[kaleida]

Glad stress levels are coming back down. That should help your workouts also. Not that they need any help.

I'm glad stress level is coming down too Even if they end up sending me no new projects, I still feel good about being clear about what I need. And I have some really interesting projects that I would have more time work on if they don't send me anything new, so it'll all work out either way.

I feel like months and months of "just show up and lift no matter what state I'm in" has pretty much made gym performance immune to my mental state. Some things still put a dent in performance though. Like a cold...if I feel dizzy, there's a small dent in performance, usually not as big as I expect though. Quad massage puts a surprisingly huge dent in squat and deadlift performance for a day or two.

[kaleida]

reps @ weight (lb)

12/15/2014

hybrid deadlift
1@135 reverse mixed grip today
1@185
1@225
1@245
1@265
1@275
1@295
1@315
1@325

medium front squat
3@45
1@95
5@105
5@105
5@105
5@105

lat pulldown
8@100
7@100
6@100

new PRs today
100 was a new 6RM for lat pulldown
100 was a new 7RM for lat pulldown
100 was a new 8RM for lat pulldown



Edit: I will smash quads later today. They're kind of achy like DOMS, it's probably just where my "cold body aches" showed up this time. I had really good results with my last cold treating the trap/levator scap body aches like active trigger points that need to be smashed. Quads will probably appreciate the same.

[BrotherWolf]

in for the noods

[ilovethe80s]

Sorry to hear about all the work stress but doesn't look like your lifts are suffering

[kaleida]

in for the noods

Lol

Sorry to hear about all the work stress but doesn't look like your lifts are suffering

I think it's fine
Stress feels useful ... I wanted to start desensitizing myself to gym deadlifts above 315lb, and having a little "perfect storm" of multiple different kinds of stress at the same time seems great for that. Cold, sick, deadlines, work, overtime, volume, just deadlifted the day before yesterday, etc. etc. ... plus reverse mixed grip to make it feel even worse. And it still felt like no big deal to finally cross that border in the gym. I'm happy with how that went.