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[size=3][b]08/15/13 — Workout #1[/b][/size]
No front squats today due to a rib injury in the mid-back.
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 325 x 1 @ 9 [2]
- 335 x 1 @ 10 [2] -- [i]Way too tired to do any more today.[/i]
- 285 x 3
- 290 x 3
- 295 x 3
Dizzy and lightheaded during my squats today. Not fun.
[b]Static Holds[/b]
- 3 x 495 -- 20 seconds
- 495 -- 40 seconds -- [i]Ain't that some ****.[/i]
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]08/16/13 — Workout #1[/b][/size]
[b]Low-bar Squat to Box [at parallel][/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 9 [2]
- 415 x 0
Just don't know anymore...
[size=3][b]08/19/13 — Workout #1[/b][/size]
OK, big day today. I had a form revelation over the weekend, so let's see if it works.
[b]Low-bar Squat to Box [at parallel][/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 8 [3]
- 415 x 1 @ 8 [3] -- [i]Jeez.[/i]
- 435 x 1 @ 10 [2] -- [i]Getting sloppy.[/i]
- 445 x 0
- 445 x 1 @ 10 [2]
- 450 x 1 @ 10 [3]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 325 x 3
- 335 x 3
Oh thank God, my squats are finally back!
Only problem is that I'm not used to doing them this way (since I've been doing my squats incorrectly for so long), so my near-max sets are really sloppy. I need to get comfortable doing them this way all over again.
[size=3][b]08/19/13 — Workout #2[/b][/size]
[b]Bench Press (IPF Cues)[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 9 [2]
- 295 x 1 @ 9 [2]
- 305 x 1 @ 9 [2] -- [i]Feel like trying 315 for the lols. Long shot though.[/i]
- 315 x 0 -- [i]Bad unrack but I don't think I would've gotten it anyway.[/i]
- 255 x 3
- 265 x 3
- 275 x 2
Glad to see that pause bench has gotten (a lot) stronger this mesocycle. I'll probably work up to 300ish on Wednesday and then see if I can beat my touch-and-go PR (310) on Friday. I'll probably go straight for 320.
[b]Pull Ups[/b]
- Body Weight x 3
- 65 x 6
- 2 x 65 x 5
Didn't increase weight because my arms were surprisingly noncompliant after helping some friends move the other day.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
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I need to stop updating multiple workouts at once, it's pretty unreadable. :p
[size=3][b]08/20/13 Workout #1[/b][/size]
No front squats today due to a rib injury in the mid-back.
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 325 x 1 @ 8 [3]
- 335 x 1 @ 8 [3]
- 345 x 1 @ 10 [2]
- 355 x 1 @ 10 [1]
- 285 x 3
- 300 x 3
- 315 x 4
[size=3][b]08/20/13 Workout #2[/b][/size]
[b]Captains of Crush Grippers[/b]
- 2 x (Tr) x 3
- (#2) x 1
- (#2.5) x 0 -- [i]Getting really, really close.[/i]
- 3 x (#1.5) x 10
I spilled my chalk :(.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]08/21/13 Workout #1[/b][/size]
[b]Low-bar Squat to Box [at parallel][/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 8 [3]
- 415 x 1 @ 9 [2]
- 435 x 1 @ 9 [2] -- [i]Not bad at all. Gonna save a little in the tank to attempt 455 on Friday.[/i]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 325 x 3
- 335 x 3
[b]Snatch Grip Deadlift w/ 2" Deficit[/b]
- 155 x 3
- 245 x 3
- 335 x 3
- 355 x 3
- 375 x 4 -- [i]Awesome! My goal was just to get 365x3 this meso.[/i]
[size=3][b]08/21/13 Workout #2[/b][/size]
[b]Bench Press (IPF Cues)[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 280 x 1 @ 8 [3]
- 290 x 1 @ 8 [3]
- 300 x 1 @ 9 [3]
- 255 x 3
- 265 x 3
- 275 x 3
Bench is feeling [i]really[/i] good lately. If nothing goes wrong, maybe I can even beat 320 on Friday.
[size=3][b]08/21/13 Workout #3[/b][/size]
[b]Klokov Press[/b]
- 45 x 8
- 95 x 3
- 125 x 1
- 3 x 145 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]08/23/13 Workout #1[/b][/size]
[b]Low-bar Squat to Box [at parallel][/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 8 [4] -- [i]Felt weightless.[/i]
- 415 x 1 @ 9 [3]
- 435 x 1 @ 10 [2]
- 455 x 0 -- [i]Too bad, at least I got 450 earlier. I know I've got the strength for 455 but my form just isn't quite there; too sloppy.[/i]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 325 x 3
- 335 x 3
Was really hoping to sneak in 455 for the end of the meso but I guess it'll have to wait.
Next meso will be regular squat, no box. I'll set 455 as a tentative goal, but I'll be reasonably happy just to hit 445 w/o box again.
Edit: My squats might have felt sloppy because of my heavy-ish DL work on Wednesday. I'm still not quite sure how much that actually affects my work on Fridays yet. Not going to count on it too much, but it's worth considering.
[size=3][b]08/23/13 Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 12
- 135 x 5
- 225 x 3
- 285 x 1 @ 9 [2] -- [i]Doesn't feel right, like I'm off balance on my back.[/i]
- 305 x 1 @ 9 [2] -- [i]Still doesn't feel right. I guess since today's not going well I'll just try for 315.[/i]
- 315 x 1 @ 10 [3]
- 320 x 0 -- [i]Not surprising but I think I'd get this on a better day.[/i]
- 255 x 3
- 265 x 3
- 270 x 3
Not sure if I'll set 320 or 325 as my goal for the next meso. I hit 310 for a pretty easy 3-count pause, so I think I can hit 325.
Next meso will be regular (tng) bench throughout.
[b]Pendlay Row[/b]
- 3 x 265 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
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[size=3][b]08/24/13 Workout #1[/b][/size]
No front squats today due to a rib injury in the mid-back.
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 325 x 1 @ 8 [3]
- 335 x 1 @ 9 [3]
- 345 x 1 @ 9 [2]
- 355 x 1 @ 10 [2]
- 365 x 1 @ 10 [3]
- 375 x 1 @ 10 [2] -- [i]5lb PR.[/i]
- 295 x 3
- 310 x 3
- 320 x 3
Pretty happy getting a PR here. I was tempted to try for more but I was losing back integrity at the sticking point and I didn't feel like leveraging my spine to squeeze out a couple more pounds :p.
Nice surprise anyway; I didn't expect to pass 355 today.
30lbs to go until I have a 4 plate ATG no-no-no squat! (Also roughly double body weight, which is also a decent landmark.)
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Alright, that's the end of this mesocycle. Pretty disappointing start but I had a good thing going this last week. I've got high hopes for next mesocycle.
I'll have a few days off now and then I'll test DL on Thursday (goal: 565) and OHP on Saturday (goal: 215).
Next meso will be regular squat and tng bench throughout. Pull ups and pendlays will be programmed as usual (loose linear progression with 3 sets of 5-8). Not sure about DL and OHP programming yet. I think I'll wait until I test my maxes next week to see how they've progressed with the variations I've been doing. If it seems to be going well, then I'll keep klokov/snatch grip for now (they're a lot of fun).
No clue whether I'll try front squats or not. I think I strained an intercostal a while back and it's taking forever to heal. I don't want to get back into front squats if I'm just going to reaggravate it. Maybe I'll start doing some moderate work by limiting the heaviness of my top singles. I really like front squats and can't wait to chase some PRs again.
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[size=3][b]08/28/13 — Workout #1[/b][/size]
[b]Sumo Deadlift[/b]
- 155 x 5
- 245 x 3
- 335 x 1
[color=dimgrey][added belt][/color]
- 425 x 1
- 515 x 1 -- [i]A lot harder than I would've liked.[/i]
- 565 x 1 -- [i]Really slow and messy rep but I managed not to hitch.[/i]
Alright, cool, good to see a PR. I'm MUCH stronger off the floor after doing deficit snatch grip DL, but I'm too weak at lockout now, and that's where I had a really hard time on 565. Gonna try to target that next mesocycle, maybe with Mike Tuchscherer style pause DLs, maybe with heavy sumo triples. I have a week to think about it.
[b]Curls[/b]
- 3 x 110 x 12
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[size=3][b]08/30/13 — Workout #1[/b][/size]
[b]Overhead Press[/b]
- 45 x 10
- 95 x 3
- 155 x 1
- 175 x 1
- 195 x 1 -- [i]LOL. I cleaned too hard and hit my chin and knocked myself off balance.[/i]
- 215 x 1
I wish I didn't have to clean the weight up. Anyway, Klokov press is working wonders on my OHP so I'll do at least another mesocycle with it.
[b]Pendlay Row[/b]
- 3 x 255 x 5
So that's it for this 'deload'. I'll be back doing the next mesocycle as described on the 24th this upcoming Monday. I've decided to do sumo triples for my DL and klokov (~3x5) for OHP.
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[size=3][b]08/31/13 Workout #1[/b][/size]
Going to stick to a similar approach for CoC work for at least this upcoming mesocycle. My goal is 25 reps on the first set of #1.5. I figure that'll get me a pretty solid #2.5 close with both hands.
[b]Captains of Crush Grippers[/b]
- (Tr) x 3
- (#1.5) x 1
- (#2.5) x 0
- (#1.5) x 19
- (#1.5) x 15
- (#1.5) x 13
[size=3][b]09/02/13 Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 8 [2]
- 415 x 1 @ 10 [1] -- [i]Terrible form.[/i]
- 425 x 1 @ 9 [2]
- 435 x 1 @ 8 [3]
- 445 x 1 @ 10 [2]
- 455 x 0 -- [i]Worth a shot! I probably won't try this again 'til the end of the mesocycle three weeks from now.[/i]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 325 x 3
- 335 x 3
Form is still all over the place ever since I changed my low-bar approach, but it's for the best. Just need to get consistent again. Especially need to be careful with hip position in the hole. I'm much stronger if that remains consistent (obviously) but now and again I'll rotate slightly and lose a lot of strength in the hole.
On a positive note, my goal for this meso was 445 boxless and I got it the first day! Any further PRs will be bonus, and any lack of PRs will be relatively guilt free. I think I've got a good shot at 455.
[size=3][b]09/02/13 Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 9 [2]
- 305 x 1 @ 9 [2]
- 310 x 0 -- [i]Wasn't feeling it today. The unrack was abysmal and I hurt my wrist.[/i]
- 255 x 3
- 265 x 3
- 265 x 4
Nothing serious w/ the wrist but I had to finish with wraps. It slipped out and spun the bar on one side as I was unracking and that kinda jacked it up.
Goal here is 325; latest PR is 315. I'm certain I'll get at least 320.
[b]Pull Ups[/b]
- 70 x 5
- 70 x 6
- 70 x 6
No serious goals here. I'd like to do a single at 100lbs some day, but I could probably do that now. Maybe I'll work up to 100x5 eventually. It's a slow, simple linear progression going on here.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
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Only had a few hours sleep. Lot of Kafkaesque bureaucracy to deal with at uni lately. I'm going to be nonaggressive with my singles on both squats today as a result.
[size=3][b]09/03/13 — Workout #1[/b][/size]
Going to try front squats. Not pushing anywhere near 1RM; just testing the water to see if there's any pain or problems w/ my back.
[b]Front Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [3]
- 305 x 1 @ 7 [3]
- 325 x 1 @ 9 [2] -- [i]Lost back position.[/i]
- 335 x 0 -- [i]Later update: in hindsight my rack position was [/i]awful[i] on this attempt and I know exactly what to avoid next time.[/i]
- 225 x 3 -- [i]Taking it easy on the volume sets 'til I'm confident in my form again. If I injure myself, it's usually on these.[/i]
- 235 x 3
- 245 x 5
I'm really happy with the front squats today. Did way better than I expected considering the length of the hiatus and how underslept I am. I think I'll set 345 as my goal for this meso (last PR: 335).
Really excited to do more front squatting!
[size=3][b]09/03/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 325 x 1 @ 7 [4]
- 340 x 1 @ 9 [4]
- 355 x 1 @ 9 [3]
- 295 x 3
- 305 x 3
- 315 x 3
Felt really solid but I was starting to fall asleep at this point. Would've pushed for a bigger top single otherwise. I think I'll set 385 as an end of cycle goal here (last PR: 375).
[size=3][b]09/03/13 — Workout #3[/b][/size]
[b]Captains of Crush Grippers[/b]
- (Tr) x 3
- (#1.5) x 1
- (#2.5) x 0 -- [i]Painfully close.[/i]
- (#1.5) x 14
- (#1.5) x 12
- (#1.5) x 10
For some reason I wasn't able to do nearly as many reps today as I did last Saturday. Oh well, I'm sure there's a good reason.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
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[size=3][b]09/04/13 — Workout #1[/b][/size]
Feeling beat up. Lots of nagging pain.
[b]Low-bar Squat[/b]
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 9 [3]
- 415 x 1 @ 8 [3]
- 425 x 1 @ 9 [3]
- 435 x 0 -- [i]Back too upright.[/i]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 2 x 320 x 3 -- [i]No energy.[/i]
I wasn't sure if 435 was too ambitious for days when I feel pretty fatigued. It was a near miss but I don't think it'll be at all realistic with another week or two of fatigue, so I'll probably aim for 425 as the top single instead. If it goes particularly well I can always try for more.
Not looking forward to deadlifting. I want to lie down instead.
[b]Sumo Deadlift[/b]
- 155 x 5
- 245 x 3
- 335 x 1
[color=dimgrey][added belt][/color]
- 425 x 3 -- [i]So tired.[/i]
- 465 x 3 -- [i]God save me. Probably not going to make 500x3 but I'll do my damnedest.[/i]
- 500 x 2 -- [i]Well, I did better than I expected.[/i]
Not sure if I'll bump up to 505x3 next week as I planned. I guess it depends on how well I feel then (as today's DLing clearly showed).
[size=3][b]09/04/13 — Workout #2[/b][/size]
Can't arch properly because my lower back is feeling particularly tender, so my benching will take a hit.
[b]Bench Press[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 10 [2]
- 255 x 3
- 260 x 3
- 265 x 3
Didn't have time to do a separate session for Klok press, but I did take a 15 minute break here. Adjusted my working sets down from 145x5 to 135x5.
[b]Klokov Press[/b]
- 45 x 8
- 95 x 3
- 115 x 1
- 3 x 135 x 5
It's finally over! Really draining day.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
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[size=3][b]09/05/13 Workout #1[/b][/size]
My lower back is tired as hell from yesterday. Need to play it cool with front squats. I'm going in planning on capping my singles around 305lbs (90% of 335 rounded up).
[b]Front Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 9 [3]
- 310 x 2 @ 10 [3] -- [i]**** me, I couldn't help myself. The first single was easy enough that I decided to go for two. It worked out OK but I am being an idiot and I'll probably **** up my back again.[/i]
- 225 x 3
- 235 x 3
- 245 x 3 -- [i]Woohoo! No injuries today![/i]
I love front squats. My favourite squat.
[size=3][b]09/05/13 Workout #2[/b][/size]
[b]ATG High-bar Squat (no belt)[/b]
- 135 x 5
- 225 x 3
- 315 x 1
- 335 x 1 @ 8 [4]
- 345 x 1 @ 9 [4]
- 355 x 1 @ 9 [4]
- 365 x 1 @ 9 [4] -- [i]Tempted to push for more but I really should reign myself in.[/i]
- 380 x 1 @ 10 [4] -- [i]...Or I'll get a 5lb PR, I guess. Damn it, damn it, damn it. I can't help myself.[/i]
- 295 x 3
- 305 x 3
- 315 x 3
For some reason my high-bars are feeling great lately. Maybe the front squats are indirectly helping my form.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
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Lectures have started and I've got a busy term this time around. Probably won't post with perfect frequency but I'll still log everything.
Anyway, really bad workout today.
[size=3][b]09/06/13 Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 395 x 1 @ 9 [1] -- [i]Seriously not feeling it today.[/i]
Cut most of my singles (planned on working up to 425-435) and the back-off sets because something was wrong. My knees felt [i]awful[/i] and my form was way off. Strong contraindication for continuing my squats.
No clue what's up today but I'm not going to sweat it. I'll come back strong on Monday.
Update: My knees are feeling much worse even after stopping. I'll probably not risk making this worse and skip front squats/high bars tomorrow. Next workout will be squats/bench/pull ups on Monday (assuming I recover OK).
Update 2: I did a lot of tissue quality work and stretching and it's going OK but I'll still probably avoid squatting tomorrow.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Another bad workout.
[size=3][b]09/09/13 Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 8 [3]
- 415 x 1 @ 10 [1] -- [i]Aside from some trouble in the hole, I started feeling my knees again. Obviously didn't do any more singles or back-off sets today after it flared up.[/i]
Another mediocre low-bar squat day. Hoboy. I think I'll tentatively give FS/HBBS a go tomorrow to see how they treat me.
[size=3][b]09/09/13 Workout #2[/b][/size]
Doing floor press because I need to avoid benching with an arch for a while. I'm falling apart here.
[b]Floor Press[/b]
- 45 x 12
- 135 x 8
- 185 x 3
- 225 x 3
- 245 x 3
- 265 x 3
- 275 x 3
Didn't use singles because I'm not comfortable 1RMing floor press. (Not used to failing floor presses safely. No spotter.)
[b]Pull Ups[/b]
- 2 x 70 x 6
- 70 x 7
Bad workout though it may have been, I think I know how to rectify this one. We'll see on Wednesday if I'm right (when I squat low-bar again). I'd really like to see at least 425 without knee pain. Fingers crossed for pulling 505x3 as well.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]09/10/13 Workout #1[/b][/size]
[b]Front Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [3]
- 305 x 1 @ 8 [3]
- 325 x 1 @ 8 [2] -- [i]Got on my toes a bit. Still very easy.[/i]
- 340 x 0 -- [i]Got half way up but couldn't grind it out. Thought for sure I'd get it.[/i]
- 225 x 3
- 340 x 1 @ 10 [3] -- [i]I had a weird feeling that made me want to try again.[/i]
- 350 x 1 @ 10 [3] -- [i]Wasn't taking a miss for an answer. Got stuck on the sticking point but saw it through.[/i]
- 245 x 3
- 255 x 3
Had some divine inspiration or something. Just knew I had to go back to singles. Maybe 225x3 was too easy or something.
[img]http://i.imgur.com/iOE6IhA.gif[/img]
350 was a long time goal for me! Next big goal is four plates, then 200kg. Doubt I'll get much past 200kg unless I slip out of the 93kg [94kg for WL] weight class which I don't plan on doing.
[size=3][b]09/10/13 Workout #2[/b][/size]
Pretty tired from front squats.
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 335 x 1 @ 9 [3]
- 350 x 1 @ 10 [2] -- [i]Front squats took their toll. Having trouble not biasing away from quads and leaning forward.[/i]
- 285 x 3
- 295 x 3
- 305 x 3
[size=3][b]09/10/13 Workout #3[/b][/size]
[b]Captains of Crush Grippers[/b]
- 3 x (Tr) x 3
- (#1.5) x 1
- (#2.5) x 0 -- [i]Extremely close w/ both hands. Left hand was within a millimeter and right hand may have even closed but I'm not sure (don't want to count it until I'm positive I got it).[/i]
- (#1.5) x 18
- (#1.5) x 14
- (#1.5) x 10
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Really looking forward to squats and deadlifts tomorrow. I think I can clean up some of the mistakes I've been making w/ my low-bar squats lately and hopefully work up to at least 425.
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Really underslept unfortunately. Don't have a lot of time lately.
[size=3][b]09/12/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 2 -- [i]Didn't feel right.[/i]
- 315 x 1
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 0
Don't know what's going on with my squats lately. It's like I forgot how to low-bar—even warm ups don't feel right anymore.
Pretty frustrating. I had a month or two of awful squats, a single week of good ones, and now I'm back to awful squats.
[b]Sumo Deadlift[/b]
- 155 x 5
- 245 x 3
- 335 x 1
[color=dimgrey][added belt][/color]
- 425 x 3
- 465 x 3
- 505 x 2
[size=3][b]09/12/13 — Workout #2[/b][/size]
Still can't arch w/o pain.
[b]Floor Press[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 260 x 3
- 270 x 3
- 280 x 3
[size=3][b]09/12/13 — Workout #3[/b][/size]
[b]Klokov Press[/b]
- 45 x 8
- 95 x 3
- 125 x 1
- 2 x 145 x 5
- 145 x 7
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]09/14/13 — Workout #1[/b][/size]
Only using the box for today while I feel out form (particularly how I descend and hit the hole). I need to get back in the groove without worrying about going too deep or anything like that. The fewer variables, the better.
[b]Low-bar Squat to Box [at parallel][/b]
- 45 x 13
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 8 [2]
- 415 x 1 @ 9 [2]
- 425 x 1 @ 9 [2]
- 435 x 1 @ 9 [2]
- 445 x 1 @ 9 [3]
- 455 x 1 @ 9 [3] -- [i]Box PR.[/i]
- 465 x 0 -- [i]Slipped up. I think I can get this though[/i]
- 465 x 1 @ 10 [3]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 325 x 3
- 335 x 3
Still not 100% thrilled with my form, but squats obviously went [i]much[/i] better than they did the rest of this week. I ended up taking off my WL shoes (not necessarily a permanent change) after doing 415.
I don't think I'm good enough at stopping at parallel to hit 465 boxless at the moment, but, historically, numbers I hit w/ box aren't too far from reach boxless. I'd be happy just to hit 450+ by mid-October though.
[size=3][b]09/14/13 — Workout #2[/b][/size]
Still can't arch w/o pain. Hopefully my last day using floor press. Hard to tell though.
[b]Floor Press[/b]
- 45 x 12
- 135 x 5
- 225 x 3
- 265 x 3
- 275 x 3
- 285 x 4
I'm a lot stronger at these than I expected. I hope that means I'll put up some decent numbers with touch-and-go bench once I can do it again.
[b]Pendlay Row[/b]
- 155 x 5
- 245 x 1
- 265 x 5
- 2 x 275 x 5
[b]Hyperextensions[/b]
- 3 x Body Weight x 30
Super-set with:
[b]Hanging Leg Raises[/b]
- 3 x Body Weight x 10
Both of these were done high volume and light weight to get blood flow to my lower back (extension and flexion). I can't believe I didn't think of this earlier.
Did some decompression w/ a pull up bar as well.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]09/15/13 — Workout #1[/b][/size]
I did a lot of lower back work yesterday, so I'm going in today with a plan to cap my front squat singles @ 315 (90% of 350).
[b]Front Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 305 x 1 @ 8 [3]
- 315 x 2 @ 10 [2] -- [i]Bar slipped off my left shoulder a bit on the second rep. Otherwise I would have gone for three reps.[/i]
- 235 x 3
- 245 x 3
- 255 x 3
Finally got around to filming some of my front squats. Here's the 315x2:
[youtube]EOMTcbKujOU[/youtube]
First time filming them. I FS a lot deeper than I expected.
I'm pretty happy with my form lately. Just need to make sure to chalk my shirt so the bar doesn't slip around. I think I'll beat 350 shortly.
[size=3][b]09/15/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 345 x 1 @ 8 [3]
- 355 x 1 @ 9 [3]
- 365 x 1 @ 9 [2] -- [i]Not an @10, but I feel my lower back fatigue kicking in. Don't want to compromise form w/ lower back since I've still got a minor injury there.[/i]
- 285 x 3
- 300 x 3
- 315 x 5
[b]Supermans[/b]
- 2 x Body Weight x 15
- 1 x Body Weight x 20 -- [i]I actually feel like these are more useful for my goal w/ less strict form and more reps.[/i]
Super-set with:
[b]Hanging Leg Raises[/b]
- 3 x Body Weight x 5
Super-set with:
[b]Spinal Decompressions from Hang[/b]
- 3 x Whatever
Super-set with:
[b]Hyperextensions[/b]
- 3 x Body Weight x 20
Once again, getting some blood-flow to lower back for rehab purposes.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]09/17/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 370 x 1
- 400 x 1 @ 9 [2]
- 420 x 1 @ 10 [2]
- 430 x 1 @ 10 [1]
One of those days where the bar never quite sits right on your back. My form and wrists suffered for it.
[size=3][b]09/17/13 — Workout #2[/b][/size]
Still can't bench with a proper arch. Probably won't get any normal benches in this mesocycle.
[b]Bench Press (no arch)*[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 8 [2]
- 305 x 1 @ 9 [2]
- 315 x 0 -- [i]Great speed until I hit a wall about 3/4 up.[/i]
- 255 x 3
- 265 x 3
- 270 x 3
(*Kind of. Still retracting scaps and using leg drive, both of which put a moderate arch in the back.)
Weird singles today. Much stronger off my chest and much weaker on lockout than I'm used to. Maybe some triceps fatigue from doing floor presses?
Anyway, I was stronger without the arch than I expected, but I doubt I'll be getting 320+ until I can arch normally again. It was nice to bench on a bench again though.
[b]Pull Ups[/b]
- 2 x 70 x 7
- 70 x 8
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]09/18/13 — Workout #1[/b][/size]
[b]Captains of Crush Grippers[/b]
- (Tr) x 3
- (#1.5) x 1
- 4 x (#2.5) x 0 -- [i]Gripper kept slipping out of place on the last couple millimeters.[/i]
- (#2.5) x 0 -- [i]I got a technique tip (thanks James) to stop the bottom leg from slipping out like it did on the last four attempts, but I was starting to run out of energy by now. Still got real close—can't even tell it's not touching by sight.[/i]
Wish I knew about this cue sooner. Really itching to close the #2.5 again (RH) and for the first time (LH).
Later update: I tried again later (09/19) and closed #2.5 with my right hand. I'm having a harder time applying the cue LH and it's still slipping out a bit.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]09/19/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 9 [2]
- 405 x 1 @ 9 [2]
- 415 x 1 @ 9 [2]
Squats are back to not feeling right. This'll be the end of me.
...What I wouldn't give for just a couple weeks of consistent squatting...
[b]Conventional Deadlift[/b]
- 155 x 5
- 245 x 3
- 335 x 1
[color=dimgrey][added belt][/color]
- 425 x 1
- 475 x 4
A lot closer to my sumo numbers than I expected. I might have to try doing one week sumo and the other conventional with the same weight to see where the two stand.
[size=3][b]09/19/13 — Workout #2[/b][/size]
[b]Bench Press (no arch)*[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 8 [3]
- 295 x 1 @ 8 [3]
- 305 x 1 @ 9 [3]
- 255 x 3
- 2 x 265 x 3
(*Kind of. Still retracting scaps and using leg drive, both of which put a moderate arch in the back.)
I just remembered that when I was doing flat back & feet up benching a while back, I found the first half of the ROM easy and the last half surprisingly difficult. I think the lockout troubles I was confused about last Tuesday (and experienced today) are almost definitely based on not arching.
...Which is nice because that means I don't really have to worry about it.
Anyway, ran out of time for Klokov presses. I've got [i]a lot[/i] of studying to do tonight.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]09/21/13 — Workout #1[/b][/size]
I'm being lazy with the box here. I just want to get in some decent squats for the end of the mesocycle since I already hit my goal (445x1) and my form has been all over the place lately.
[b]Low-bar Squat to Box [at parallel][/b]
- 2 x 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 370 x 1
- 400 x 1 @ 8 [4]
- 420 x 1 @ 8 [3]
- 440 x 1 @ 9 [3]
- 460 x 1 @ 10 [3]
- 470 x 0 -- [i]Worth a shot. I got a bit of upward movement but not anywhere close to making it. Felt extremely heavy on my back.[/i]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 335 x 3
- 355 x 3
I've had a lot of squat problems the past couple months (mostly with going too deep) but I'm going to continue trying to fix them. My tentative plan for next mesocycle is to:
- spend T/Th (first two low-bar sessions) of each micro squatting to a pillow at parallel depth. The pillow won't add any support (i.e. force my depth) like a box does but it's a decent way for me to know when to stop. I'm hoping this will carry over to regular squats.
- spend Sat (last low-bar session) of each micro squatting to a box where I can focus entirely on strength while still reinforcing parallel depth.
- improve hamstring/glute mobility so I can get deeper in the squat more easily without losing my arch (which will hopefully make me failing to hit depth less destructive).
[size=3][b]09/21/13 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 8 [3]
- 310 x 1 @ 9 [3] -- [i]320 is a long shot, but god damn do I want it. May as well give 'er a go.[/i]
- 320 x 0
- 255 x 3
- 265 x 3
- 275 x 3
No PR this mesocycle. Pretty disappointing but I'm not surprised—I haven't had a proper bench session this entire cycle b/c of my back problems.
Back seems fine now and I won't be doing anything risky in the near future, so hopefully I'll get in some good benching next meso. I'm fairly optimistic.
[b]Pendlay Row[/b]
- 255 x 5
- 265 x 5
- 275 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]09/22/13 — Workout #1[/b][/size]
[b]Front Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3 -- [i]Right wrist keeps folding in.[/i]
- 285 x 1 @ 9 [2]
- 305 x 1 @ 10 [1]
- 325 x 1 @ 10 [2]
Couldn't get the rack going well today. Dropped the volume sets because it was bothering my wrists a great deal.
[size=3][b]09/22/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 335 x 1 @ 8 [4]
- 355 x 1 @ 8 [3]
- 375 x 1 @ 9 [3]
- 385 x 1 @ 10 [3]
- 395 x 1 @ 9 [4]
- 405 x 0 -- [i]Good goal for next meso.[/i]
- 295 x 3
- 305 x 3
- 315 x 3
Really happy with this PR! My goal was 385.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
OK, mesocycle is done. [b]I probably won't lift at all over the deload.[/b] I want to get a head start on studying for my exams so I have a bit more leeway while I'm actually lifting. It'll also give a lot of my minor, nagging injuries a chance to recover.
-
[size=3][b]09/24/13[/b][/size]
[b]Captains of Crush Grippers[/b]
- (Tr) x 3
- (#1.5) x 2
- (#2.5) x 1
- (#3) x 0 -- [i]Got it slightly past parallel with both hands. Basically nothing. I've got a long way to go.[/i]
[size=3][b]09/27/13[/b][/size]
[b]Captains of Crush Grippers[/b]
- 2 x (Tr) x 3
- (#1.5) x 1
- (#2) x 7
- (#2) x 6
- (#2) x 4
[b]Ab Wheel[/b]
- 3 x (From Knees) x 5
Bought an ab wheel. Have to get used to doing rollouts.
[size=3][b]10/01/13 — Workout #1[/b][/size]
[b]Low-bar Squat to Pillow [at parallel][/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
- 315 X 2 -- [i]Feeling out form.[/i]
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 7 [4]
- 415 x 1 @ 8 [3]
- 435 x 1 @ 8 [3]
- 455 x 1 @ 8 [3] -- [i]Gonna go for broke w/ 475. I don't mind missing since I'm happy having already gotten PR.[/i]
- 475 x 1 @ 9 [3]
- 485 x 0
[color=dimgrey][removed belt][/color]
- 325 x 3
- 335 x 3
- 345 x 5
Man, I can't believe it. HUGE PR! 475 was my goal for Jan 2014. Next up is 495. No goals remaining for this meso, so I won't sweat not having any more PRs (though I'll obviously still try for more).
[size=3][b]10/01/13 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 8 [2]
- 300 x 1 @ 9 [1]
- 310 x 1 @ 9 [2] -- [i]No volume sets because I cramped my lower back pretty hard on this one. Don't want to aggravate it w/ more arching.[/i]
Mediocre benching today. Singles weren't too hard but my lower back and shins were both cramping [i]hard[/i]. Guess you gotta have some lows to balance the highs. Hoping for a decent PR (320-325) this meso.
[b]Pull Ups[/b]
- 2 x 70 x 8
- 70 x 7 -- [i]Just shy of 8. Couldn't get my chin over.[/i]
I'll probably have to skip FS/HBBS tomorrow. I'm extremely busy lately and the 'two-Olympic-squats days' are my 'variable' days. I'll see how I get on with the studying though. Maybe I can pick one squat to do.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
A bit under the weather today. Still lifting but low expectations.
[size=3][b]10/03/13 — Workout #1[/b][/size]
[b]Low-bar Squat to Pillow [at parallel][/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 385 x 1 @ 8 [2]
- 405 x 1 @ 9 [2]
- 425 x 1 @ 10 [1]
No volume sets to save time, the slack is taken up by DL anyway.
[b]Conventional Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 335 x 1
- 425 x 3
- 465 x 3
[b]Sumo Deadlift[/b]
- 505 x 2 -- [i]Got it up to the knees on the third rep, but no lockout.[/i]
Conventional wasn't going well today so I switched it out.
[size=3][b]10/03/13 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 12
- 135 x 8
- 225 x 3
- 285 x 1 @ 8 [2]
- 300 x 1 @ 10 [2]
- 305 x 1 @ 10 [1]
- 255 x 3
- 2 x 265 x 3
Something's been wrong with my bench form lately. If I had to guess, I'm unracking too close to my head, and bringing the bar too far over. I'll try and work on that on Saturday.
No time to split sessions for press.
[b]Klokov Press[/b]
- 45 x 8
- 95 x 3
- 115 x 1
- 3 x 135 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
Got sick as hell the past couple days. Right in the heart of midterms too (which are going well, at least). Glad to lift again though.
[size=3][b]10/10/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 385 x 1 @ 8 [2]
- 405 x 1 @ 8 [3]
- 425 x 3 @ 10 [2]
Going to try a new way to set up on my deadlifts. Really excited. Inspired by Dan Green.
[b]Sumo Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 335 x 1
- 425 x 3
- 465 x 3
- 510 x 5
[b][size=5]HOLY ****.[/size][/b]
Oh lordy. Gotta love Dan Green.
[img]http://i.imgur.com/iOE6IhA.gif[/img]
Still can't believe it. I was expecting two reps and [i]hoping[/i] for three.
[size=3][b]10/10/13 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 10
- 135 x 5
- 225 x 3
- 285 x 1 @ 9 [2]
- 295 x 1 @ 9 [2]
- 305 x 1 @ 9 [2]
- 305 x 1 @ 10 [3]
- 295 x 1 @ 9 [3]
- 300 x 1 @ 10 [3]
- 300 x 0
- 285 x 1 @ 8 [3]
Still not feeling quite right w/ bench form, which is why the singles look so weird today.
[b]Klokov Press[/b]
- 45 x 8
- 95 x 3
- 115 x 1
- 2 x 135 x 5
- 135 x 7
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]10/12/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 390 x 1 @ 7 [4]
- 410 x 1 @ 8 [3]
- 430 x 1 @ 9 [3]
- 450 x 1 @ 9 [3]
- 460 x 0
[color=dimgrey][removed belt][/color]
- 325 x 3
- 335 x 3
- 345 x 3
[size=3][b]10/12/13 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 8 [3]
- 310 x 0
- 300 x 1 @ 9 [3]
- 255 x 3 -- [i]Got some sharp pain in my pec and back so I cut off the last two volume sets.[/i]
Benching seemed to be going well at first today but kinda fell apart w/ 310. Still, felt much better than it has lately. [i]Might[/i] be able to work up to 320 by the end of this meso if my stars align.
[b]Pendlay Row[/b]
- 3 x 265 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]10/13/13 — Workout #1[/b][/size]
[b]Front Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 305 x 1 @ 9 [2]
- 325 x 1 @ 10 [2]
- 235 x 3
- 245 x 3
- 255 x 3
Not happy with my rack position today. Letting my right wrist get into terrible position. Had a bit luck moving my hands in during the back off sets, but I've had plenty of good front squats with my hands out, so I dunno.
[size=3][b]10/13/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 335 x 1 @ 9 [3]
- 345 x 1 @ 10 [3]
- 285 x 3
- 295 x 3
- 305 x 3
[b]Ab Wheel[/b]
- 3 x (From Knees) x 8
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]10/15/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 365 x 1
- 395 x 1 @ 8 [3]
- 415 x 1 @ 9 [3]
- 435 x 1 @ 10 [3]
- 445 x 1 @ 10 [3]
[color=dimgrey][removed belt][/color]
- 325 x 3
- 335 x 3
- 345 x 3
[size=3][b]10/15/13 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 295 x 1 @ 8 [3]
- 305 x 1 @ 9 [3]
- 310 x 1 @ 10 [3]
- 3 x 255 x 3
Form was better today.
[b]Pull Ups[/b]
- 3 x 70 x 8
These were too sloppy. Hit my chin a few times.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]10/17/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 395 x 1 @ 8 [4]
- 415 x 1 @ 8 [3]
- 435 x 1 @ 8 [2]
[b]Sumo Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 335 x 1
- 425 x 3
- 475 x 3 -- [i]Calves cramping quite a bit. Need to be careful.[/i]
- 525 x 2 -- [i]More calf problems.[/i]
DLs not happening today, bad cramping. Not sure if I'll try for 575 or 585 1RM next week. My PR e1RM is 595, but, as seen today, I can't necessarily guarantee similar performance every time.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Didn't sleep well (on a couch too small for me; attacked by animals all night) and I'm feeling a bit sick again.
[size=3][b]10/19/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 395 x 1 @ 9 [2]
- 415 x 1 @ 10 [1]
- 435 x 1 @ 10 [2]
[color=dimgrey][removed belt][/color]
- 315 x 3
- 325 x 3
- 335 x 3
My hips and knees feel awful. Not a good day.
[size=3][b]10/19/13 — Workout #2[/b][/size]
Dat headache...
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 295 x 1 @ 10 [2]
- 300 x 1 @ 9 [3]
- 305 x 1 @ 9 [3]
- 255 x 3
- 260 x 3
- 265 x 3
[b]Pendlay Rows[/b]
- 3 x 265 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Kind of a disappointing end to a mesocycle, but what can you do. I still got a huge squat PR (475) and a DL rep-PR (510x5). Next meso I'll probably do regular squat, pause bench (IPF cues), SLDL, and Klokov press. I'll also be getting more of the Oly squats in once midterms are over.
-
[size=3][b]10/24/13[/b][/size]
Was going to test DL 1RM (starting w/ a 585 attempt), but I had to cancel. My calves were seizing up even worse than they were last week. I couldn't even do my warm ups without having to bail each rep.
Extremely frustrating. I have no idea why this is happening. My diet and hydration are on point.
I might try again on Saturday to see if I have some more luck, but it's less than ideal...
EDIT: I decided to try DLs again, I dunno. I was so stressed out over it that I had to mess around with it.
[b]Sumo Deadlift[/b]
- Dunno x 155 x 1
- 245 x 3
[color=dimgrey][added belt][/color]
- 315 x 1
- 405 x 1
- 495 x 1
- 525 x 1
- 585 x 1
God knows why, but my calves didn't cramp this time.
Could've been cleaner. I extended my hips too soon and ended up killing my lockout.
[b]Curls[/b]
- 3 x 115 x 12
Not sure if I'll try 225 OHP on Sat. My form is less than perfect and I'm nervous I'll overextend my back again.
-
Bad start to the meso. My bench is falling apart.
[size=3][b]10/29/13 Workout #1[/b][/size]
My goal is to hit 435+ each Tue/Th/Sat this 3w meso, assuming I don't have some sort of crazy form breakdown or fatigue accumulated. (Or no sleep, which is an unfortunate reality lately.)
[b]Low-bar Squat[/b]
- 45 x 5
- 155 x 5
- 245 x 3
- 335 x 1
[color=dimgrey][added belt][/color]
- 385 x 1 @ 8 [2]
- 405 x 1 @ 8 [2]
- 435 x 1 @ 9 [2] -- [i]Coming up slow today.[/i]
[color=dimgrey][removed belt][/color]
- 325 x 3
- 335 x 3
- 345 x 3
[size=3][b]10/29/13 Workout #2[/b][/size]
Trying some new set-ups/positions today to see if I can figure out what's wrong with my bench. ([i]Future-me spoiler: nope.[/i])
[b]Bench Press w/ 3-Count Pause[/b]
- 2 x 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 295 x 1 @ 9 [3]
- 300 x 0
- 275 x 1 @ 8 [3]
- 275 x 1 @ 7 [3]
- 285 x 0
[color=dimgrey][no pause][/color]
- 275 x 1 @ 7 [3]
- 285 x 1 @ 7 [3]
- 295 x 1 @ 8 [3]
- 305 x 0
- 225 x 8
- 235 x 4
- 245 x 4
- 255 x 2
Just don't know what's happening with my bench lately. That last 295 was [i]easy[/i] but 305 just wasn't happening. I should be able to hit 315-320 at least on a good day. **** me.
I'm at a loss. Going to try doing 3" board press on Thurs to see if I can narrow down the problem (based on whether board press feels off as well or not).
[b]Pull Ups[/b]
- 3 x 95 x 4
'Least the pull ups went well. Going to try 105x3 next week probably.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]10/30/13 Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 3
- 225 x 2
- 275 x 1 @ 9 [3]
- 285 x 1 @ 9 [2]
- 295 x 1 @ 9 [2]
- 305 x 1 @ 9 [3]
- 315 x 1 @ 10 [3]
- 325 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 235 x 3
- 245 x 3
- 255 x 3
These are hard on my wrists because I could stand to clean up my form. Need to stay upright/tight during the pause and drive up with my elbows/shoulder-girdle/back.
[size=3][b]10/30/13 Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [3]
- 325 x 1 @ 10 [3]
- 335 x 1 @ 10 [3]
- 345 x 1 @ 10 [4]
[color=dimgrey][no pause][/color]
- 285 x 3
- 295 x 3
- 305 x 3
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]10/31/13 — Workout #1[/b][/size]
Feel like hell. Beat up and worn out. No time to split sessions today, lots of work to do.
[b]Board Press w/ 2-Count Pause [3" board][/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 305 x 1 @ 10 [2] -- [i]Too much triceps fatigue from Tuesday.[/i]
- 310 x 1 @ 10 [2]
[color=dimgrey][removed boards, no pause][/color]
- 235 x 5
- 235 x 3
- 235 x 5
Disappointing. My PR on these is around 325-330 I think. (Well, hell, my regular bench PR is higher than this.) I'll try and chalk it up as a bad day.
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 395 x 1 @ 9 [2]
- 415 x 1 @ 10 [1]
- 425 x 1 @ 9 [3]
Sloppy w/ the fatigue, but fairly OK anyway.
[b]Sumo Deadlift off of 3" Blocks[/b]
- 155 x 3
- 245 x 3
- 315 x 1
- 405 x 1
[color=dimgrey][added belt][/color]
- 495 x 3 -- [i]Not a lot of energy left.[/i]
- 515 x 3
- 535 x 1
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
I'll have to miss the Olympic squats tomorrow, I've got an exam in the evening.
[size=3][b]11/02/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 395 x 1 @ 8 [3]
- 415 x 1 @ 7 [4]
- 435 x 3 @ 10 [3]
[color=dimgrey][removed belt][/color]
- 335 x 3
- 345 x 3
- 355 x 8
10lb 3RM PR, not bad. I think 355x8 is a beltless PR too.
[size=3][b]11/02/13 — Workout #2[/b][/size]
[b]Board Press w/ 3-Count Pause [3" board][/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [3]
- 305 x 1 @ 8 [3]
- 315 x 0
- 315 x 1 @ 10 [3]
- 320 x 0
[color=dimgrey][removed boards, no pause][/color]
- 2 x 235 x 5
- 240 x 5
I miss the good ol' days when I could bench decently. This mystery of why I suddenly can't will be the death of me. I have a feeling it's a problem with my set up though.
[b]Floor Row[/b]
- 3 x 265 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
I'm adding a volume day for Bench in preparation for a fourth weekly bench session. Bench is easily my worst lift and I need to work towards changing that.
[size=3][b]11/03/13 Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 3
- 225 x 3
- 285 x 1 @ 8 [3]
- 295 x 1 @ 9 [3]
- 305 x 1 @ 9 [3]
- 315 x 0
- 315 x 1 @ 9 [2]
[color=dimgrey][no pause][/color]
- 235 x 3
- 245 x 3
- 255 x 3
[size=3][b]11/03/13 Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [3]
- 325 x 1 @ 9 [3]
- 335 x 1 @ 9 [2]
[color=dimgrey][no pause][/color]
- 285 x 3
- 295 x 3
- 305 x 3
Pressing inspired largely by Coan's bench program (sans close-grip):
[b]Bench Press[/b]
- 45 x 10
- 135 x 5
- 2 x 205 x 10
[b]Incline Bench[/b]
- 2 x 165 x 10
Note to self: 20/11/3Hline up hooks
[b]Ab Wheel[/b]
- 3 x (From Knees) x 8
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/05/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 395 x 1 @ 9 [2]
- 415 x 1 @ 9 [3]
- 435 x 1 @ 10 [2]
- 445 x 1 @ 9 [3]
- 455 x 1 @ 9 [3]
- 465 x 1 @ 10 [3]
[color=dimgrey][removed belt][/color]
- 335 x 3
- 345 x 3
- 355 x 5
[size=3][b]11/05/13 — Workout #2[/b][/size]
[b]Board Press w/ 3-Count Pause [3" board][/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [4]
- 305 x 1 @ 8 [4]
- 320 x 1 @ 9 [3]
- 330 x 0
[color=dimgrey][removed boards, no pause][/color]
- 255 x 3
- 265 x 3
- 270 x 3
Went a bit better than usual today. Th/Sat will be 1.5" board. Probably won't be able to lift next Tuesday, then regular bench Th/Sat to close off the meso.
I should stop failing top singles but my bench strength is all over the place lately. 320 was easy enough that 330 was a good bet.
[b]Pull Ups[/b]
- 3 x 105 x 3
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/06/13 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 9 [2]
- 310 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 235 x 3
- 250 x 3
- 265 x 5
[size=3][b]11/06/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 330 x 1 @ 9 [3]
- 345 x 1 @ 10 [3]
- 355 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 285 x 3
- 300 x 3
- 315 x 3
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/07/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 395 x 1 @ 8 [3]
- 425 x 1 @ 8 [3]
- 445 x 3 @ 10 [4]
Low bar PRs just keep coming!
[b]Sumo Deadlift off of 3" Blocks[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 315 x 1
- 405 x 1
- 495 x 3
- 515 x 3
- 535 x 3
[size=3][b]11/07/13 — Workout #2[/b][/size]
[b]Board Press w/ 3-Count Pause [1.5" board][/b]
- 45 x 10
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 295 x 1 @ 8 [4]
- 305 x 1 @ 9 [3]
- 315 x 0
- 305 x 1 @ 10 [2]
[color=dimgrey][removed boards, no pause][/color]
- 255 x 3
- 265 x 3
- 275 x 3
I'll probably go for 310 on Saturday. I'd be surprised if I missed that.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/09/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 8
- 135 x 6
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 1 @ 8 [2]
- 435 x 1 @ 10 [2] -- [i]Bad descents today. Not hitting the hole well.[/i]
[color=dimgrey][removed belt][/color]
- 335 x 3
- 345 x 3
- 355 x 3
[size=3][b]11/09/13 — Workout #2[/b][/size]
[b]Board Press w/ 3-Count Pause [1.5" board][/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 8 [3] -- [i]Realized I forgot the board as I unracked. Touch and go.[/i]
[color=dimgrey][added board][/color]
- 300 x 1 @ 8 [3]
- 310 x 1 @ 9 [3]
[color=dimgrey][removed boards, no pause][/color]
- 255 x 3
- 265 x 3
- 280 x 2
[b]Floor Row[/b]
- 3 x 265 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/10/13 — Workout #1[/b][/size]
Decided not to pause FS today for the hell of it.
[b]Front Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [3]
- 305 x 1 @ 8 [3]
- 325 x 1 @ 9 [2]
- 335 x 1 @ 8 [3]
- 345 x 1 @ 10 [2]
- 355 x 0 -- [i]5lb PR attempt. Back position held up OK but I just couldn't push through the sticking point.[/i]
[color=dimgrey][no pause][/color]
- 235 x 3
- 250 x 3
- 260 x 3
With all the pause work lately I feel much better about torso position, but I'm having a harder time turning around in the hole effectively. I'll probably need a few sessions with no pause to take full advantage of the pause work.
[size=3][b]11/10/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 10
- 135 x 5
- 225 x 3
- 315 x 1 @ 7 [4]
- 330 x 1 @ 7 [4] -- [i]Ok wow. China stronk.[/i]
- 350 x 1 @ 8 [4]
- 370 x 1 @ 9 [4] -- [i]15lb PR.[/i]
- 380 x 1 @ 10 [3] -- [i]25lb PR.[/i]
[color=dimgrey][no pause][/color]
- 285 x 3
- 305 x 3
- 325 x 5 -- [i]Huge volume set PR too.[/i]
Tried slightly different form today. (China squats courtesy of Kirksman.)
Got an immediate 25lb PR. Phenomenal. Gotta love China.
[b]Bench Press[/b]
- 45 x 10
- 135 x 5
- 2 x 205 x 10
[b]Incline Bench[/b]
- 2 x 155 x 10
Dropped the e1RM on inclines because last week's form was already a bit too messy.
[b]Ab Wheel[/b]
- 3 x (From Knees) x 10
Going to miss Tuesday's session. Two exams that day and another on Wednesday and I just can't justify the time sink. Back on Thursday.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/14/13 — Workout #1[/b][/size]
Tried to carry-over the knee sweep from the Chinese-style (for lack of a better term) squat as per Dan Green. Much less natural with low bar. I'll have to figure out the timing. I'll probably use a 3-count pause next mesocycle so that I have more time in the hole to feel it out.
[b]Low-bar Squat[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 1 @ 7 [3]
- 435 x 1 @ 7 [3]
- 465 x 1 @ 8 [2]
- 485 x 1 @ 9 [2] -- [i]10lb PR. Going to go for 500 for the hell of it, lol[/i]
- 500 x 0 -- [i]Didn't manage to reverse direction. Also back angle was a bit too steep in the hole.[/i]
Getting real close to 500, can't believe I was doing 330 a year ago. I think I have a pretty damn good shot at hitting this before Christmas.
[b]Sumo Deadlift off of 3" Blocks[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 315 x 1
- 405 x 1
- 495 x 3
- 515 x 3
- 540 x 4
[size=3][b]11/14/13 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 12
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 305 x 1 @ 9 [2] -- [i]Doing a attempt 320 for the hell of it.[/i]
- 320 x 1 @ 10 [3]
- 255 x 3
- 265 x 3
- 275 x 3
Finally.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/16/13 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 1 @ 8 [3]
- 435 x 1 @ 9 [3]
- 445 x 1 @ 10 [3]
- 455 x 1 @ 9 [2] -- [i]Leg strength was OK but everything felt heavy and awkward on my back today. No stability. Probably because of the deadlifting on Thursday.[/i]
[color=dimgrey][removed belt][/color]
- 335 x 3
- 345 x 3
- 355 x 10 -- [i]Two rep beltless PR. I'll probably start with 345 from now on.[/i]
As mentioned before, I'll probably do pause squats next mesocycle so that I can practice bringing my knees in to ascend. Not sure yet if I want to do it for all three sessions paused or just the first two.
[size=3][b]11/16/13 — Workout #2[/b][/size]
[b]Bench Press (IPF Cues)[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1 @ 8 [2]
- 285 x 1 @ 8 [3]
- 295 x 1 @ 9 [3]
- 305 x 1 @ 10 [3]
Might do illegal-wides with an exaggerated (5-count) pause next cycle, because I've neglected wider grip positions. Haven't thought about it too much yet. I definitely want to work with a pause though.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/17/13 — Workout #1[/b][/size]
[b]Front Squat[/b]
- 45 x 8
- 135 x 7
- 225 x 3
- 275 x 1 @ 8 [3]
- 305 x 1 @ 8 [3]
- 335 x 1 @ 9 [3]
- 355 x 1 @ 10 [2]
- 365 x 0
Small PR to end the meso. I was too sloppy with 365 though. Hard to keep good form when you feel like you're dying, heh.
If I had more free time, I'd love to add FS walkouts/holds. Hopefully I'll remember during my term off.
In the meantime, I'm going to continue using pause work.
[size=3][b]11/17/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 335 x 1 @ 8 [3]
- 345 x 1 @ 9 [2]
- 355 x 1 @ 9 [3]
Likewise, continuing the pause work with these.
[b]Bench Press[/b]
- 45 x 10
- 135 x 5
- 2 x 220 x 8
[b]Incline Bench[/b]
- 2 x 165 x 8
[b]Ab Wheel[/b]
- 3 x (From Knees) x 10
I'll be deloading now. I'll probably do one session next Thursday to get my pseudo-Coan-bench-program sets in. Planning on adding HBBS and some SLDL (maybe at a deficit).
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/21/13 Workout #1[/b][/size]
[b]ATG High-bar Squat (no belt)[/b]
- 45 x 8
- 135 x 8
- 225 x 3
- 315 x 1
- 345 x 1 @ 7 [2]
- 375 x 1 @ 8 [2] -- [i]Not super happy with my form today.[/i]
- 405 x 1 @ 10 [1]
Sloppy form today. Still 10lb PR, so that's nice.
Continuing with the pause work next meso for the sake of DL transference (strength off the floor). Same with front squat, if I haven't mentioned. Gives me more opportunity to work on the knee sweep anyway.
[b]Bench Press[/b]
- 45 x 10
- 135 x 5
- 2 x 230 x 8
[b]Incline Bench[/b]
- 2 x 175 x 8
Not sure what weight to use for SLDL (it's been years), so I'll have to mess around a bit...
[b]Straight-leg Deadlift (no belt)[/b]
- 155 x 5
- 245 x 5
- 335 x 5
- 385 x 5
- 405 x 5
Always a pain adding exercises where form fails before the lift does, since you pretty much need to get a feel for where you're at across a few sessions (which I won't be doing w/ SLDL ... at least now).
[b]Ab Wheel[/b]
- 2 x (From Knees) + 25lbs x 8
- 1 x (From Knees) + 25lbs x 5
Surprisingly easy w/ a bit of weight added. No rush to add more yet, though. I'd sooner clean up my form @ 25lbs.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
Back next Tuesday! I'll probably do regular LB squat to see if I can pull off 490/500x1, then I'll switch to pause squat.
-
[size=3][b]11/26/13 Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 1 @ 6 [4]
- 435 x 1 @ 7 [4]
- 465 x 1 @ 8 [3] -- [i]Getting too nervous. Wish I could settle the **** down.[/i]
- 490 x 1 @ 8 [4] -- [i]Wow. An easy 490, never thought I'd see the day. Still too much nerves.[/i]
- 500 x 1 @ 10 [3]
- 510 x 0 -- [i]Only got up a couple inches.[/i]
[color=dimgrey][removed belt][/color]
- 345 x 3
- 355 x 3
- 365 x 3
Can't describe how happy I am. This was my last "lifetime goal" for one of the big three from when I was a wee lad.
Did my first session w/ no pause just to see where I'm at. The remaining LBBS will be paused and probably beltless until the last session of the mesocycle (three weeks) probably.
[size=3][b]11/26/13 Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 1 @ 9 [3]
- 310 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 255 x 3
- 265 x 3
- 280 x 3 -- [i]Volume set PR. Always a good sign.[/i]
I'd like to see a 315 here by the end of the meso.
[b]Pull Ups[/b]
- 2 x 105 x 3
- 105 x 2 + Body Weight x 5
My "dip belt" isn't holding up well. I should probably think of some alternate approach to my vertical pull for now.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]11/28/13 — Workout #1[/b][/size]
Really short on time today, have to consolidate my sessions. Not a lot of sleep either, might be a mess.
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 295 x 1 @ 9 [2]
- 305 x 0
[color=dimgrey][no pause][/color]
- 255 x 3
- 265 x 3
- 270 x 4
I'd assumed 305 would be reasonable enough even on a bad day, but I might adjust my expectations more towards a 300-310 range.
[b]Low-bar Squat w/ 4-Count Pause[/b]
- 45 x 5
- 135 x 8 -- [i]Hamstrings aren't having it.[/i]
I don't think I strained my hamstrings but both of them hurt like hell now. Putting squats on hold for today.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]11/29/13 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1 @ 8 [2]
- 295 x 1 @ 9 [3]
- 305 x 1 @ 8 [3]
- 315 x 1 @ 10 [2]
- 325 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 245 x 3
- 255 x 3
- 265 x 3
I still have a lot to learn with front squat form. I rarely hit the groove [4/4 technique]. Sometimes hit into while repping, almost never on near-1RM. Need to quad-load (knees forward) without shifting center of gravity too far forward.
I think the pause work will be conducive to cleaning up my form.
[size=3][b]11/29/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 335 x 1 @ 8 [3]
- 355 x 1 @ 10 [2]
- 365 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 3
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
[size=3][b]11/30/13 — Workout #1[/b][/size]
Not sure what weight to use w/ beltless pause squats so I'll have to mess around a bit.
[b]Low-bar Squat w/ 4-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 405 x 1 @ 8 [3]
- 415 x 1 @ 9 [3]
- 425 x 1 @ 9 [3]
- 435 x 0
200kg (445) short term goal on these. Not sure if today was a good or bad day because I don't have a reference point yet. If 445 turns out too easy for the next meso or two (probably not), then 465.
Moved DLs from Thursday to today because of my hamstring troubles on Thurs:
[b]Sumo Deadlift off of 3" Blocks[/b]
- 155 x 3
- 245 x 3
- 315 x 1
- 405 x 1
[color=dimgrey][added belt][/color]
- 495 x 3
- 515 x 3 -- [i]Grip isn't doing well today.[/i]
- 545 x 5
These are going great! e1RM of 635 for today. I'll probably go for 600x1 off the floor next time I test DL max (around the 20th of Dec).
[size=3][b]11/30/13 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 9 [2]
- 295 x 1 @ 9 [3]
- 305 x 1 @ 9 [4]
- 310 x 1 @ 10 [3]
- 315 x 0
[color=dimgrey][no pause][/color]
- 255 x 3
- 265 x 3
- 275 x 3
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/01/13 — Workout #1[/b][/size]
Trying a much narrower grip on FS today. Setting hips back a bit too—I think I was trying to stay unreasonably upright.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1 @ 8 [3]
- 295 x 1 @ 9 [3]
- 315 x 1 @ 10 [3]
- 330 x 1 @ 9 [4] -- [i]5lb PR.[/i]
- 340 x 1 @ 10 [2] -- [i]15lb PR. Really happy with the adjustments.[/i]
[color=dimgrey][no pause][/color]
- 245 x 3
- 255 x 3
- 265 x 3
The changes seem great. Will keep.
[size=3][b]12/01/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 335 x 1 @ 8 [3]
- 355 x 1 @ 9 [3]
- 375 x 1 @ 9 [4]
- 390 x 0 -- [i]Just for kicks. Actually went really well. Happy with the attempt.[/i]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 3
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 1
- 2 x 240 x 5
[b]Incline Bench[/b]
- 2 x 180 x 5
[b]Ab Wheel[/b]
- 3 x (From Knees) + 25lbs x 7
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/03/13 Workout #1[/b][/size]
[b]Low-bar Squat w/ 4-Count Pause (no belt)[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
- 405 x 1 @ 8 [3]
- 415 x 1 @ 9 [3]
- 425 x 1 @ 10 [2]
- 430 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 345 x 3
- 360 x 3
- 370 x 5
Looks like 200kg [i]will[/i] be a good goal for the next two mesos. I'll hit that and then try for 515ish regular squat, I guess.
[size=3][b]12/03/13 Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [4]
- 295 x 1 @ 9 [3]
- 305 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 255 x 3
- 265 x 3
- 280 x 3
[b]Pull Ups[/b]
- 3 x 105 x 3
[size=3][b]12/03/13 Workout #3[/b][/size]
Doing Push Press for kicks (kind ofit's a great lift and I have some goals with it). I have a bit more wiggle room because it's finals now and I don't have lectures.
[b]Push Press[/b]
- 45 x 13
- 135 x 5
- 165 x 3
- 195 x 5
- 205 x 5
- 215 x 3 -- [i]Terrible control.[/i]
- 185 x 6
- some form work with the bar
I have a lot of room for improvement. I was too wobbly and off balance w/ 215. Hoping to get 225x5 in the near future.
Some notes: I think I had elbows too far down and I need to work on the dip.
Next time: hands closer & rack position, tuck chin, and pause the dip.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/04/13 — Workout #1[/b][/size]
Great sessions today. Two PRs!
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1 @ 7 [4]
- 305 x 1 @ 8 [3]
- 325 x 1 @ 9 [3]
- 345 x 1 @ 8 [4] -- [i]5lb pause PR.[/i]
- 360 x 1 @ 10 [1] -- [i]15lb pause PR. Also a 5lb PR on my old no-pause FS.[/i]
[color=dimgrey][no pause][/color]
- 245 x 3
- 260 x 3
- 280 x 3
Awesome. With these little form adjustments my pause FS has passed my recent no-pause PR. Hopefully I'll hit 375+ when I test without pause.
[size=3][b]12/04/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 7 [3]
- 345 x 1 @ 7 [4]
- 375 x 1 @ 8 [3]
- 395 x 0
- 315 x 1 @ 8 [3]
- 365 x 1 @ 8 [3]
- 385 x 1 @ 9 [3]
- 395 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 3
What a fight. 10lb pause PR. Worth it.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/05/13 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 4-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 405 x 1 @ 8 [2]
- 415 x 1 @ 9 [2]
- 425 x 0
- 425 x 1 @ 9 [2]
Had bad unracking today, maybe mid-back fatigue from FS.
[b]Sumo Deadlift off of 3" Blocks[/b]
- 155 x 3
- 245 x 3
- 315 x 1
- 405 x 1
[color=dimgrey][added belt][/color]
- 495 x 3
- 520 x 3
- 550 x 3
If I get enough sleep, I'm hoping for 3-5 reps w/ 555 next week. Then I'll test 600+ the week after (not sure yet, depends how well it goes next week I guess).
Only had 15 minutes between sessions. Adjusting estimated working weights down a bit.
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 280 x 1 @ 9 [3]
- 290 x 1 @ 9 [3]
- 300 x 1 @ 9 [4]
- 305 x 1 @ 10 [3] -- [i]Surprised I made it this high given the circumstances. Hope this means my bench is getting stronger.[/i]
[color=dimgrey][no pause][/color]
- 260 x 3
- 270 x 3
- 280 x 3 -- [i]Also a good sign.[/i]
I won't have time to do my Olympic squats tomorrow (I'm behind on my first final). I'll hopefully be able to do them on Sunday but I'm not sure (second final on Monday).
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/08/13 Workout #1[/b][/size]
Only had half an hour of sleep and an exam yesterday, so I cut the sessions. Also cutting volume sets today to save time (another final tomorrow).
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 305 x 1 @ 9 [2]
- 325 x 1 @ 9 [2]
- 345 x 1 @ 10 [1]
[size=3][b]12/08/13 Workout #2[/b][/size]
Longer pause today:
[b]ATG High-bar Squat w/ 5-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [2]
- 335 x 1 @ 8 [3]
- 355 x 1 @ 8 [3]
- 375 x 1 @ 10 [2]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 1
- 2 x 250 x 5
[b]Incline Bench[/b]
- 2 x 190 x 5
This is the half-way point of Coan's Bench. I think I'll be good to hit 330 at week twelve, bench is feeling pretty good lately.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/10/13 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 4-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 405 x 1 @ 9 [2]
- 415 x 1 @ 9 [2]
- 425 x 1 @ 9 [3]
- 435 x 1 @ 9 [3]
- 445 x 1 @ 10 [3]
- 455 x 0
[color=dimgrey][no pause][/color]
- 355 x 3
- 365 x 3
- 375 x 3
445 was my goal for next mesocycle on these. Didn't expect to hit it so soon. Not complaining though!
I guess I'll try for 465 next meso and then test where my regular belted is at.
[size=3][b]12/10/13 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [1]
- 295 x 1 @ 8 [2]
- 305 x 1 @ 10 [2]
- 310 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 260 x 3
I was studying between sets and completely forgot to do my last two volume sets on bench. No great harm but I'll try to be more careful next time.
[size=3][b]12/10/13 — Workout #3[/b][/size]
Did some snatches and push presses but my shoulders felt awful so I didn't go too heavy with either.
[b]Pull Ups[/b]
- Body Weight x 22
- Body Weight x 15
- Body Weight x 13
Wouldn't mind seeing 25 on these some day.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/11/13 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [4]
- 315 x 1 @ 8 [3]
- 335 x 1 @ 9 [3]
- 355 x 1 @ 10 [3]
- 365 x 1 @ 10 [4]
- 375 x 0
[color=dimgrey][no pause][/color]
- 255 x 3
- 265 x 3
- 275 x 3
5lb PR. I think I'll work up to 385 w/ a pause then try for a 4 plate FS. 375 buried me this time. Feels heavy as all hell in the hole.
[size=3][b]12/11/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [2]
- 335 x 1 @ 8 [2]
- 355 x 1 @ 9 [2]
- 375 x 1 @ 9 [1] -- [i]Too sloppy today, calling it here.[/i]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/12/13 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 4-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 405 x 1 @ 9 [2]
- 415 x 1 @ 9 [3]
- 425 x 1 @ 10 [3]
[b]Sumo Deadlift off of 3" Blocks[/b]
- 155 x 3
- 245 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 1
- 495 x 3
- 520 x 3
- 555 x 5
Damn. Way better than I expected. This is huge. e1RM of around 650lbs. Sure as hell beats my old 585 1RM.
[size=3][b]12/12/13 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 295 x 1 @ 9 [2]
- 305 x 1 @ 10 [2]
I'll be pulling an all-nighter and writing an exam in the morning, so no Olympic squats tomorrow. I should have my sessions on Saturday but I may cut volume sets (likewise for Sunday, where I'll definitely do at least the Coan's bench sets).
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/14/13 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 4-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 405 x 1 @ 8 [3]
- 425 x 1 @ 9 [2] -- [i]Tweaked something in my abs/core.[/i]
- 435 x 1 @ 8 [3] -- [i]...And made it worse, lol. Felt really strong though.[/i]
Would've liked to go for more today but my core hurt something fierce.
[i]Very[/i] frustrating. I think I might've been able to hit 455 today. I'll be doing these again next meso (aiming for 465) so I guess I'll see then.
[size=3][b]12/14/13 — Workout #2[/b][/size]
If 305 goes OK I'll probably try 315. Last bench singles of the mesocycle.
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 305 x 1 @ 9 [2]
- 315 x 1 @ 9 [4]
- 320 x 0
Awesome! Long time coming. I think I'll do touch-and-go bench next mesocycle and try for 325-330.
[b]Floor Row[/b]
- 3 x 265 x 5
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/15/13 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 7 [3]
- 310 x 1 @ 8 [3]
- 330 x 1 @ 9 [3]
- 350 x 1 @ 10 [2] -- [i]Gonna go for 370 just because it's my last FS session for a short while.[/i]
- 370 x 1 @ 10 [2]
- 380 x 0
Woooo! Man I love front squats. These are going really, really well lately. I think I'll be able to hit 405 no-pause in January.
[size=3][b]12/15/13 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 8 [4]
- 365 x 1 @ 8 [3]
- 385 x 1 @ 9 [3]
- 405 x 1 @ 10 [2]
Another small PR. I don't remember what my last one was but I know I haven't done four plate for a 3-ct pause before.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 1
- 2 x 265 x 5
[b]Incline Bench[/b]
- 2 x 195 x 5
And that's the end of this mesocycle. I'll have a few days off and then I'll be doing my bi-monthly DL test. I'm starting w/ a 600 attempt but I kind of hope I can hit 610-615 after that.
Format: [color=dimgrey][b]sets[/b] x [b]weight[/b] x [b]reps[/b] @ [b]rating of perceived effort[/b] (out of 10) [[b]rating of technique[/b] (out of 4)][/color]
-
[size=3][b]12/20/13 — Workout #1[/b][/size]
[b]Sumo Deadlift[/b]
- 2 x 155 x 3
- 245 x 3
- 315 x 1
- 405 x 1
[color=dimgrey][added belt][/color]
- 495 x 1 -- [i]Bad. Slow.[/i]
- 545 x 1 -- [i]Bit better but shakey.[/i]
- 605 x 1 -- [i]**** yea![/i]
I wanted to try 625 but I couldn't fit the weights on. I'll have to buy another set of 45s so I can ditch one of the bumpers.
[b]Curls[/b]
- 45 x 8
- 3 x 120 x 12
Curls aren't at all strict if it isn't obvious.
The DL:
[youtube]FlWAygs8mC8[/youtube]
Going to do Coan's Bench on Sunday and maybe some snatching or something. Next mesocycle starts on Tue (24th). Pause squats mostly. Not sure if I'll pause bench or not, yet.