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[size=3][b]12/22/13 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 2
- 2 x 275 x 3
[b]Incline Bench[/b]
- 2 x 205 x 3
Coan sets weren't too bad today but I felt out of practice.
[b]Snatch[/b]
- 45 x 3
- 95 x 3
- 115 x 3
- 135 x 1
- 155 x 1
- 175 x 1
- 185 x 1 -- [i]Couple of misses first.[/i]
- 200 x 1 -- [i]Took a lot of tries and I tore both my hands open (lost ALL of my callus on my right hand's pinkie; left hand is just cut a bit). Finally made it though—45lb PR.[/i]
I'm really bad at these, so I'd like to get a little bit more work in when I can. I'd like to hit a decent Oly total (or super total—PL+WL) some day. My biggest problem for now is the catch/overhead stability, I think. I caught 200 in the hole some 4 or 5 times before I balanced it well enough to stand.
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[size=3][b]12/24/13 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
- 405 x 1 @ 9 [2] -- [i]Had a bit of that core pain again, going to try belting up.[/i]
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3] -- [i]Better. I guess I'm off pausing beltless low bar for a while.[/i]
- 445 x 1 @ 9 [3]
- 465 x 1 @ 8 [4]
- 485 x 1 @ 9 [4] -- [i]Wat.[/i]
- 500 x 1 @ 9 [4] -- [i]Wat.[/i]
- 510 x 0
[color=dimgrey][no pause, removed belt][/color]
- 365 x 3
- 375 x 3
- 385 x 5
Hot damn, much stronger than I expected, I still can't believe it! 500 is my no-pause PR from only a month ago.
[size=3][b]12/24/13 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 9 [2]
- 300 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 260 x 3
- 270 x 3
- 280 x 3
Bench felt pretty terrible today—hopefully just tired from all the holiday and squats business. Recently got out of a rough patch with bench and I don't need another one!
[b]Pull Ups[/b]
- 3 x 55 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]
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[size=3][b]12/25/13 — Workout #1[/b][/size]
I don't have enough time to split the squat sessions today, but I'll take a 10m break between them.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 9 [3]
- 315 x 1 @ 7 [4]
- 335 x 1 @ 8 [3]
- 355 x 1 @ 9 [2]
- 375 x 0 -- [i]Very, very close. Exciting.[/i]
Hoping to hit 380+ over the next three weeks.
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 7 [3]
- 345 x 1 @ 8 [3]
- 365 x 1 @ 9 [2]
- 375 x 1 @ 10 [2]
Already kinda worn out with the holidays, really can't wait for some down time and quiet.
[size=3][b]12/26/13 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [2]
- 445 x 1 @ 8 [3]
- 465 x 3 @ 10 [3] -- [i][b]Huge[/b] 3RM PR. All three reps paused too.[/i]
Giving SLDLs a go. I'm pretty happy with how maxing DL went (no obvious weaknesses) but all the pause squats cover knee extension/strength off the floor so I'll emphasize posterior chain some more.
Not sure whether I'll do two mesos of SLDL or just this one (with more block work after, which seemed to work REALLY well).
If I do two cycles it'll be more obvious how effective the SLDLing was because I already know that the block work works great. Then again, I already know that block work works so it wouldn't hurt to just do more.
I guess I'll start off by seeing how the first three weeks feel. No rush to decide.
[b]Straight-leg Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 5
- 245 x 3
- 315 x 3
- 3 x 405 x 5 -- [i]Held last rep of the last set for a 30 count (mixed grip).[/i]
[size=3][b]12/26/13 — 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 [2]
- 290 x 2 @ 10 [2]
- 290 x 2 @ 10 [2]
- 290 x 2 @ 10 [2] -- [i]Felt like doing something slightly different today. For all three sets, the first single was clean and the second got messy fast.[/i]
[color=dimgrey][no pause][/color]
- 260 x 3
- 270 x 3
- 280 x 3
Doing a lot of family stuff tomorrow so I probably won't have time for the Oly squats. I'll use it as an opportunity to shift my sleep back some 3 hours.
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]12/27/13 — Workout #1[/b][/size]
Ended up finding a bit of time but I'm underslept and I feel like ****. Going to take it easy today.
[b]Front Squat w/ 5-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [3]
- 315 x 1 @ 8 [3]
- 335 x 1 @ 10 [2]
- 355 x 1 @ 10 [1] -- [i]Surprised I made this today. Probably should've stuck with 345 but it worked out OK.[/i]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
[size=3][b]12/27/13 — 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 @ 9 [3]
- 345 x 1 @ 9 [3]
- 365 x 1 @ 10 [2] -- [i]Lost focus and paused for a 5-count.[/i]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 10 -- [i]Went all out here to make up for mediocre singles. Got way more reps than I expected.[/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]
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[size=3][b]12/28/13 — Workout #1[/b][/size]
Even more exhausted today. My eyelids were drooping while warming up today.
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3]
- 445 x 1 @ 9 [2] -- [i]The squatting itself isn't bad but unracking is terrible.[/i]
- 465 x 1 @ 10 [2]
- 475 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 365 x 3
- 365 x 3 -- [i]Didn't increase this set because the first go felt like death for some reason.[/i]
- 375 x 5
[size=3][b]12/28/13 — 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 @ 10 [2]
[color=dimgrey][no pause][/color]
- 260 x 3
- 270 x 3
- 270 x 5
[b]Floor 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]
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[size=3][b]12/29/13 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 305 x 1 @ 8 [3]
- 335 x 1 @ 10 [3]
- 355 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
[size=3][b]12/29/13 — 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
- 325 x 1 @ 8 [3]
- 345 x 1 @ 8 [3]
- 365 x 1 @ 9 [3]
- 385 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 5
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 2
- 2 x 285 x 3
[b]Incline Bench[/b]
- 2 x 215 x 3
Three more weeks left on Coan's Bench. I really like the progression. Think I might run it again after with a goal 1RM of 350 (this current cycle ends w/ a 330 attempt).
[size=3][b]12/29/13 — Workout #3[/b][/size]
I'd normally do these in the second session but I had a time conflict.
[b]Ab Wheel Rollouts[/b]
- 2 x (From Knees) + 25lbs x 7
- (From Knees) + 25lbs x 8
Feeling a bit under the weather today. Sore throat. Tomorrow is an off day so hopefully I can recoup in time for some good squats and bench on Tues.
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]12/31/13 — Workout #1[/b][/size]
I'm sick today, so it'll be a token workout.
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [2]
- 445 x 1 @ 9 [3]
- 465 x 1 @ 9 [3]
- 485 x 1 @ 9 [4]
- 505 x 1 @ 10 [3]
Can't believe I beat my no-pause squat PR with a pause while sick with a cold!
[size=3][b]12/31/13 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 8 [3]
- 300 x 1 @ 9 [3]
- 310 x 1 @ 9 [2] -- [i]Wrist slipped but still a pretty easy single. Good sign for a weight so close to my 1RM![/i]
[b]Pull Ups[/b]
- 55 x 10
- 55 x 9
- 55 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]
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[size=3][b]01/01/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [2]
- 335 x 1 @ 9 [3]
- 355 x 1 @ 10 [2] -- [i]Gonna try 375 for kicks.[/i]
- 375 x 1 @ 10 [2] -- [i]Toughest front squat grind I can remember. PR![/i]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
[size=3][b]01/01/14 — 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]
- 355 x 1 @ 8 [4]
- 375 x 1 @ 8 [4]
- 395 x 1 @ 9 [3]
- 415 x 1 @ 10 [2] -- [i]10lb PR.[/i]
- 425 x 0
[color=dimgrey][no pause][/color]
- 305 x 3
- 315 x 3
- 325 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]01/02/14 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 415 x 1 @ 8 [3]
- 435 x 1 @ 7 [4]
- 455 x 1 @ 9 [3]
- 475 x 3 @ 10 [3] -- [i]Another [b]huge[/b] 3RM PR.[/i]
Really, really happy with squat progress lately. That's a 520ish e1RM with a 3-count pause. Can't wait to see what I can max without a pause.
[b]Stiff-leg Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 315 x 3
- 3 x 415 x 5 -- [i]Held the last single of the last set for a pretty rushed 30-count. Probably closer to 12 seconds.[/i]
[size=3][b]01/02/14 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 280 x 1 @ 8 [2]
- 290 x 2 @ 10 [2]
- 290 x 2 @ 10 [2]
- 290 x 2 @ 10 [2]
[color=dimgrey][no pause][/color]
- 260 x 3
- 270 x 3
- 280 x 4
Felt like I couldn't hold on to the barbell without it twisting out of my hands. Might be fatigue from that SLDL hold in the first session.
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]01/03/14 — Workout #1[/b][/size]
Feeling weak and low energy today. I'll try and not let it get to me.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [2]
- 335 x 1 @ 9 [2]
- 355 x 1 @ 10 [2]
[size=3][b]01/03/14 — 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 [3]
- 365 x 1 @ 10 [2]
- 375 x 1 @ 9 [3]
- 385 x 1 @ 9 [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]
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[size=3][b]01/04/14 — Workout #1[/b][/size]
Still feeling weak/low energy. Headache going in.
Going to do no-pause on squat today for kicks.
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 7 [2]
- 455 x 1 @ 8 [2]
- 485 x 1 @ 8 [3]
- 505 x 1 @ 9 [2]
- 515 x 1 @ 10 [3]
- 525 x 0 -- [i]98% sure I can hit this and maybe a bit more on a better day. I felt good for it but I was too sloppy on the descent, just like the other singles today.[/i]
I think I'll hit at least 535 by the end of January, which is cool. Might try another more serious no-pause session after this next deload (~21st).
Not sure if I'll do TNG bench later today or stick with the pause. I've got some 45 minutes to decide.
[size=3][b]01/04/14 — Workout #2[/b][/size]
Went with TNG. It's just one of those days.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [2]
- 305 x 1 @ 8 [1]
- 315 x 1 @ 8 [2]
- 325 x 1 @ 9 [3] -- [i]Surprisingly easy.[/i]
- 335 x 0 -- [i]Lost it about halfway up.[/i]
- 265 x 3
- 275 x 3
- 290 x 3
Form was hilariously weird today but I guess it worked out OK. I think I'll be able to hit 335 by the end of January as well, just need a bit more lockout strength.
[b]Floor 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]
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[size=3][b]01/05/14 — Workout #1[/b][/size]
Each day I feel ****tier than the last. Not sure why I'm accumulating fatigue more noticeably than usual. Maybe because I was sick last week.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [2]
- 335 x 1 @ 9 [2]
- 355 x 1 @ 10 [1]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
I cleaned up my positioning a bit during the volume sets. I was overexaggerating proper knee position.
[size=3][b]01/05/14 — 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 [4]
- 345 x 1 @ 8 [3]
- 365 x 1 @ 8 [3]
- 385 x 1 @ 9 [3]
[color=dimgrey][no pause][/color]
- 305 x 3
- 315 x 3
- 325 x 3
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 2
- 2 x 295 x 2
[b]Incline Bench[/b]
- 2 x 220 x 2
Despite feeling like throwing up I decided to try rollouts with the ab wheel. It went predictably bad so I cut them.
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]01/07/14 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 430 x 1 @ 8 [3]
[color=dimgrey][removed belt][/color]
- 450 x 1 @ 10 [3] -- [i]LOL. I accidentally removed the belt and forgot to put it back on. I wondered why this was so hard. Accidental beltless pause-squat PR.[/i]
[color=dimgrey][added belt][/color]
- 465 x 1 @ 9 [2]
- 475 x 1 @ 10 [2]
[color=dimgrey][removed belt, no pause][/color]
- 365 x 3
- 375 x 3
- 385 x 5
[size=3][b]01/07/14 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 8 [3]
- 300 x 1 @ 8 [3]
- 310 x 1 @ 9 [3]
- 320 x 0 -- [i]Closest I've ever been to locking out while still missing. Would've been a 5lb PR on 3-ct pause bench.[/i]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
[b]Pull Ups[/b]
- 55 x 1 -- [i]My weight belt broke...[/i]
[b]Stenum Pull Ups[/b]
- 2 x Body Weight 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]
[size=3][b]01/09/14 — Workout #1[/b][/size]
Didn't have time to squat yesterday. Don't have time to split sessions today. I have a really bad schedule this term. This is going to be a challenge.
Have a bit of shoulder pain. Not sure what it's from or if I'll be able to bench. I'll see how it feels.
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 12
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 290 x 3 @ 10 [3] -- [i]Awesome, finally made that third rep![/i]
- 305 x 1 @ 9 [2]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3 -- [i]Fatigue kicking in and I don't want to test my shoulder, so I'm stopping at two volume sets.[/i]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3]
- 445 x 1 @ 9 [3]
- 465 x 1 @ 10 [1] -- [i]No strength today, but 465 is my 'minimum squat' goal per session this meso. Glad I managed to hit it.[/i]
Dropped the working weight on stiff-leg DLs this week because I'm exhausted and I don't want to risk form slipping. My squats were weak anyway.
[b]Stiff-leg Deadlift[/b]
- 155 x 3
- 245 x 5
- 315 x 3
[color=dimgrey][added belt][/color]
- 405 x 5
- 415 x 5
- 425 x 5 -- [i]Held last rep for a rushed 30-count.[/i]
I'll do snatch grip stiff-leg DL with WL shoes next block. For kicks, mostly, but I always love overall back strength for pulls—it's invaluable.
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]01/10/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 335 x 1 @ 8 [3] -- [i]Breathing isn't coming easy but the strength is there. Might push it a bit today.[/i]
- 360 x 1 @ 9 [2]
- 380 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
[size=3][b]01/10/14 — 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 [3]
- 365 x 1 @ 9 [3]
- 385 x 1 @ 9 [3]
- 405 x 1 @ 9 [4]
- 420 x 0 -- [i]Despite missing, I'm really happy with how this went. I'm 100% sure I can squat this (probably 425 too). Didn't feel bad at all, just didn't have enough energy left to lock it out.[/i]
[color=dimgrey][no pause][/color]
- 305 x 3
- 315 x 3
- 325 x 5
Both Olympic squats are doing really well. Much better than I planned a while back. Hopefully I'll be hitting 4 plate FS and 200kg HBBS (both paused) over the next couple months.
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]01/11/14 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 430 x 1 @ 8 [3]
- 450 x 1 @ 9 [3]
- 470 x 1 @ 9 [3]
- 490 x 1 @ 10 [3]
- 510 x 1 @ 10 [4]
- 520 x 0
[color=dimgrey][no pause, no belt][/color]
- 365 x 3
- 385 x 3
- 405 x 3
Good way to end the mesocycle! I think this is a 5lb PR on pause squat. Just 5lbs short of my old no-pause PR.
[size=3][b]01/11/14 — Workout #2[/b][/size]
[b]Bench Press w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 290 x 1 @ 8 [3]
- 300 x 1 @ 8 [2]
- 310 x 1 @ 9 [2]
- 320 x 1 @ 9 [3]
- 325 x 0
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
Hit my 3-ct pause goal on the last possible day. I'll be doing TNG next training block. Not sure if I'll pause low-bar squat or not, yet. I'm kind of tempted to work up to 525 paused before seeing where my regular squat is at.
[b]Floor Rows[/b]
- 2 x 275 x 5
- 285 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]01/12/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 8
- 135 x 5
- 225 x 3 -- [i]FS feeling weak today. Just plain slow.[/i]
- 315 x 1 @ 8 [3]
- 335 x 1 @ 9 [2]
- 355 x 1 @ 10 [2] -- [i]Felt a little tweak in my back so no volume sets today.[/i]
355 has been my baseline this block. I'll probably shift that to 360 for the next block because 355 has generally gone pretty well. Not 100% sure yet, though.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 2
- 255 x 1
- 2 x 305 x 2
[b]Incline Bench[/b]
- 225 x 2
- 225 x 4 -- [i]I was feeling good so I snuck in two extra reps.[/i]
This is the last week of reps in Coan's bench. I've continued to really like the progression/pace. Next Sunday I'll be attempting a 330 single on bench and 255 on incline. After that I plan on running it again with goal-1RMs around 350/275 or so.
[size=3][b]01/12/14 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 3
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 8 [3]
- 365 x 1 @ 9 [3]
- 385 x 1 @ 9 [3]
- 405 x 1 @ 10 [2] -- [i]These aren't feeling particularly strong today but I feel like trying 420 again for kicks. Almost no chance I'll hit it.[/i]
- 420 x 1 @ 10 [3] -- [i]Well I'll be...[/i]
[color=dimgrey][no pause][/color]
- 315 x 3
- 325 x 3
- 335 x 5
[b]Ab Wheel Rollouts[/b]
- 3 x (From Knees) + 25lbs x 8
I'll start using 35lbs next block.
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 be doing an aggressive deload this go around. Next session won't be until Sunday (the 19th), I think.
-
[size=3][b]01/18/14 — Workout #1[/b][/size]
Made more sense to do this today so I'd have a bit of a buffer before the next training block started.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [2] -- [i]Wrist keeps slipping today.[/i]
- 315 x 1 @ 8 [2] -- [i]Wrist slipped again...[/i]
- 330 x 0
- 315 x 1 @ 8 [3]
- 330 x 0
- 330 x 1 @ 9 [3] -- [i]****'s sake.[/i]
What a **** show. Form was all over the place today. I would probably benefit from a bit of board work to get some consistency with heavier weight.
[b]Incline Bench[/b]
- 45 x 3
- 135 x 3
- 225 x 1
- 255 x 0
- 245 x 1
- 250 x 1
- 255 x 1
My incline needs to be higher relative to flat bench.
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]01/21/14 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 155 x 5
- 245 x 3
- 335 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3]
- 455 x 1 @ 8 [3]
- 480 x 1 @ 8 [2]
- 500 x 1 @ 9 [2]
- 520 x 0 -- [i]Feel pretty good about this attempt. Didn't get buried, near miss rather. Might try again on Saturday if I feel alright.[/i]
[color=dimgrey][no pause, no belt][/color]
- 385 x 3
- 395 x 3
- 405 x 3
I think I've got a decent shot at pausing 525 during this (3 week) training block. I think I'll set ~495 as a baseline single (except for Thursdays where I want to hit a decent triple). Might be overambitious but I'm feeling confident.
I'll probably do no-pause low-bar squat again the block after this one whether I hit 525 or not. It's been ages since I've seen what I can really squat and I'm getting curious.
[size=3][b]01/21/14 — Workout #2[/b][/size]
[b]Board Press [3" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 7 [3]
- 315 x 1 @ 8 [3]
- 335 x 1 @ 9 [2]
- 345 x 1 @ 9 [3]
- 355 x 1 @ 10 [3]
- 360 x 0
[color=dimgrey][removed boards][/color]
- 265 x 3
- 275 x 3
- 285 x 3
I think board work was a good choice. My strength is way up but my control and stability is lacking. Hopefully a couple sessions (not sure how many yet) with boards will smooth that out.
[b]Sternum Pull Ups[/b]
- Body Weight x 8
- Body Weight x 10
- 10 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]
-
Been busy. Looks like a ton of sessions (well, it was) but it's just over a week for this update. Pretty **** training lately. So it goes.
Trying a new style of low-bar squat lately. My 1RM dropped massively at first (well, around 40lbs) but my repping seems unaffected (I hit an e-1RM PR of 534lbs w/ 445x6; didn't hit a single above 475 though). I'm hoping my 1RM will clean up as I adjust.
Everything else mediocre. I don't think I've hit any PRs in a long while.
[size=3][b]01/22/14 — Workout #1[/b][/size]
Inordinately exhausted today. Low expectations on both my squats today.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 320 x 1 @ 9 [2]
- 340 x 1 @ 9 [2]
- 360 x 1 @ 10 [1]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 285 x 3
- 295 x 3
- 315 x 3
Really sloppy form today, no bueno. In retrospect I didn't control my descent enough on the heavier singles. Did a few more volume sets than usual to get my **** together and it was pretty helpful.
[size=3][b]01/22/14 — 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 [3]
- 365 x 1 @ 9 [3]
- 385 x 1 @ 9 [3]
- 405 x 0
[color=dimgrey][no pause][/color]
- 315 x 3
- 330 x 3
- 345 x 5
385 is my baseline single for pause-HBBS. With how poorly the workouts were going today I probably should've stopped there but whatever. As long as I hit that lower target (360 FS/385 BS) I'm happy.
That said, I've got an awful couple of weeks (maybe months) coming up, so I really should force myself to be a bit more modest with my singles to limit the number of failed reps. Not easy for me. We'll see.
[size=3][b]01/23/14 — Workout #1[/b][/size]
I had planned on working up to 485x3 today, but I feel just plain awful. Think I'll just go for a single around 500 or something instead.
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3]
- 455 x 1 @ 8 [3]
- 475 x 1 @ 9 [3]
- 485 x 1 @ 10 [2]
- 500 x 0 -- [i]Bleh.[/i]
One of those days where the lift is feeling easy but all of a sudden you fail. Lost all my energy halfway through somehow.
Need to be careful with the pulling today—definitely going to hold back. I'll probably be in better shape next week and then I can go really go for it.
[b]Snatch Grip Stiff-Leg Deadlift w/ WL Shoes[/b]
- 155 x 3
- 245 x 3
- 315 x 5
- 335 x 5
- 355 x 3
I'll also need to be careful with front squats tomorrow because I'll probably be a mess from the sn-grip DLing today.
[size=3][b]01/23/14 — Workout #2[/b][/size]
[b]Board Press [3" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 330 x 1 @ 8 [3]
- 340 x 1 @ 9 [3]
- 350 x 1 @ 10 [2]
[color=dimgrey][removed boards][/color]
- 265 x 3
- 275 x 3
- 285 x 3
[size=3][b]01/24/14 — Workout #1[/b][/size]
In light of exhaustion and yesterday's pulling, I'm tentatively lowering the top single today to 345.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 335 x 1 @ 9 [3]
- 345 x 1 @ 9 [3]
- 360 x 0 -- [i]Just lost energy. I'm doing it again.[/i]
- 360 x 1 @ 9 [2]
[color=dimgrey][no pause][/color]
- 265 x 3
- 285 x 3
- 305 x 5
[size=3][b]01/24/14 — 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 [4]
- 345 x 1 @ 8 [3]
- 365 x 1 @ 9 [3]
- 385 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 315 x 3
- 335 x 3
- 345 x 7
[size=3][b]01/25/14 — Workout #1[/b][/size]
I want to try squatting narrower and with WL shoes, Pozdeev style. Just giving it a go, nothing permanent.
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 2 x 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [2]
- 445 x 1 @ 9 [2]
- 455 x 1 @ 10 [2]
- 465 x 0 -- [i]Need to work on the balance.[/i]
[color=dimgrey][no pause, no belt][/color]
- 365 x 3
- 375 x 3
- 385 x 5
Volume sets don't seem too affected by the new style but the singles are taking a hit. Probably a comfort/control thing, I kind of want to try a few more sessions. Not sure yet.
[size=3][b]01/26/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 9 [2]
- 345 x 1 @ 8 [3]
- 365 x 1 @ 9 [2]
- 385 x 0 -- [i]Wouldn't be a proper session lately without a failed single![/i]
[color=dimgrey][no pause][/color]
- 265 x 3
- 275 x 3
- 295 x 3
This is all a mess lately. A discouraging, annoying mess. My great challenge for the next while is going to be just getting the sessions done.
[size=3][b]01/26/14 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 8 [3]
- 365 x 1 @ 9 [3]
- 385 x 1 @ 9 [3]
- 405 x 1 @ 10 [3]
[color=dimgrey][no pause][/color]
- 315 x 3
- 325 x 3
- 335 x 3
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 2 x 225 x 10
[b]Incline Bench[/b]
- 2 x 175 x 10
I found these sets pretty difficult, actually. I'm not used to doing so many reps.
[size=3][b]01/27/14 — Workout #1[/b][/size]
Wasn't supposed to squat today but I wanted to play around with form. (This is bad. Too much obsession, not enough self control.)
Experimented with grip width, t-spine extension, head position, stance width, and descent style. All squats with shoes.
Found out some things that definitely don't work. What I'll be trying tomorrow is heeled shoes, close grip, chest up more than usual, and head up and back (i.e. more emphasis on upright position). I'm keeping a wider stance because it's just plain more comfortable for me at the moment.
This is my attempt to shift from a westside style squat (what I usually do) to an IPF style squat. My numbers might take a hit now but I think it'll be worth it in the long run. It feels more comfortable taking it extra deep and I want to emphasize upright squatting over GM-style. All in all seems cleaner and safer for IPF than what I'm used to.
That and I squat barefoot normally. Wouldn't hurt to adapt to heeled shoes (would also take advantage of my high bar/front squat work more).
Bad idea? I'll probably think so if my numbers drop. I can always switch back, I guess.
[b]Low-bar Squat[/b]
- 45 x 5
- 5 x 135 x 5
- 3 x 225 x 3
- 3 x 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 8
Notes: strength wasn't too bad, but I was way too unstable during the descent. From my experience, this means my 1RM will most likely take a sizeable hit until I get my **** together. I think tomorrow I'd be happy to pause 465.
[size=3][b]01/28/14 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [2]
- 445 x 1 @ 9 [2]
- 465 x 1 @ 9 [2]
- 475 x 1 @ 10 [2]
- 485 x 0
[color=dimgrey][no pause][/color] -- [i]More form work.[/i]
- 45 x 5
- 135 x 3
- 225 x 3
- 315 x 1
- 425 x 1 @ 8 [2]
- 455 x 1 @ 9 [2]
Bit better than I expected with the adjusted form.
[size=3][b]01/28/14 — Workout #2[/b][/size]
[b]Board Press [3" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [2]
- 330 x 1 @ 9 [2]
- 340 x 1 @ 9 [2]
- 350 x 1 @ 10 [2]
[color=dimgrey][removed boards][/color]
- 270 x 3
- 280 x 3
- 290 x 3
[b]Sternum Pull Ups[/b]
- 3 x 10 x 8
[size=3][b]01/29/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 9 [2]
- 365 x 1 @ 10 [1]
[color=dimgrey][no pause][/color]
- 275 x 3
- 295 x 3
- 315 x 5
Had a 30 minute break between squats here.
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 8 [3]
- 375 x 1 @ 8 [3]
- 395 x 1 @ 9 [3]
- 415 x 0
[color=dimgrey][no pause][/color]
- 315 x 3
- 325 x 3
- 335 x 3
[size=3][b]01/30/14 — Workout #1[/b][/size]
Still trying out the new squat style.
[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 @ 7 [4]
- 425 x 1 @ 8 [3]
- 445 x 6 @ 10 [3]
I think this is a rep PR. e1RM of ~534lbs. Not sure I have the stability and control with the new style to actually hit a comparable 1RM yet. I'll see in the next training block.
[b]Snatch Grip Stiff-Leg Deadlift w/ WL Shoes[/b]
- 155 x 3
- 245 x 3
- 315 x 5
- 335 x 5
- 355 x 5
[size=3][b]01/30/14 — Workout #2[/b][/size]
[b]Board Press [3" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 335 x 1 @ 9 [3]
- 3 x 325 x 2 -- [i]I was hoping for three reps. Since I only got two, I did a couple of sets instead.[/i]
[color=dimgrey][removed boards][/color]
- 275 x 3
- 285 x 3
- 290 x 2
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]01/31/14 — Workout #1[/b][/size]
Only slept two hours. Going to drop the weight on singles a bit. Maybe 345ish on FS and 385ish on HBBS.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [2]
- 345 x 1 @ 9 [4]
- 365 x 1 @ 9 [4] -- [i]Great![/i]
[color=dimgrey][no pause][/color]
- 295 x 3
- 310 x 3
- 325 x 5 -- [i]Definitely a rep PR.[/i]
Note to self: it really, really (really) is worth it to descend slowly w/ an emphasis on control.
Didn't have time for HBBS unfortunately. I had classes all day then group work.
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]02/01/14 — Workout #1[/b][/size]
[b]Low-bar Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3 -- [i]These feel heavy, which is ridiculous and a bad sign. I can't quite "sit down" right for some reason.[/i]
- 315 x 1 -- [i]Still isn't feeling right.[/i]
[color=dimgrey][added belt][/color]
- 405 x 1 @ 8 [3]
- 425 x 1 @ 9 [3]
- 445 x 1 @ 9 [3]
- 465 x 1 @ 10 [2]
- 475 x 0
[color=dimgrey][no pause, no belt][/color]
- 385 x 3
- 395 x 3
Just couldn't get form to feel right today, no idea why. Still have a lot of work ahead of me with this transition, it's [i]really[/i] hit or miss thus far.
edit: I've decided to swap the last two pause-squat sessions this block with regular squats. I want to focus on figuring out my form before messing with variations. Once I feel consistent with the shoes and changed grip and all that, I can work pauses back in.
[size=3][b]02/01/14 — Workout #2[/b][/size]
[b]Board Press [3" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 8 [3]
- 330 x 1 @ 9 [3]
- 350 x 1 @ 10 [2] -- [i]360 for kicks—last day of 3" board press.[/i]
- 360 x 0 -- [i]Aw, hell.[/i]
[color=dimgrey][removed boards][/color]
- 275 x 3
- 285 x 3
- 295 x 3
[b]Floor Rows[/b]
- 245 x 3
- 315 x 3
- 325 x 3
- 335 x 3
Was taking out my frustration on these floor rows. There was a lot of frustration.
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]02/02/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 9 [3]
- 365 x 1 @ 10 [3]
- 375 x 1 @ 10 [2]
- 385 x 0
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 3
[size=3][b]02/02/14 — 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 [3]
- 365 x 1 @ 8 [3]
- 385 x 1 @ 9 [2]
- 405 x 1 @ 10 [3]
- 415 x 0
[color=dimgrey][no pause][/color]
- 315 x 3
- 325 x 3
- 335 x 3
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 2 x 225 x 10
[b]Incline Bench[/b]
- 2 x 175 x 10
[b]Ab Wheel Rollouts[/b]
- (From Knees) x 5
- 2 x (From Knees) + 35lbs x 5
- (From Knees) + 35lbs x 8
[b]Ab Wheel Rollout Negatives[/b]
- (Standing) x 3 -- [i]I can only do these if I'm lying down flat on the ground and try to get up pretty aggressively.[/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]02/04/14 — Workout #1[/b][/size]
I've got a cold. Feel like hell today.
[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]
- 425 x 1 @ 9 [2]
- 445 x 1 @ 9 [2] -- [i]Starting to get a headache.[/i]
- 465 x 1 @ 10 [2]
- 475 x 1 @ 10 [2]
Cut volume sets because my head started to hurt pretty bad.
[size=3][b]02/04/14 — Workout #2[/b][/size]
[b]Board Press [1.5" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5 -- [i]Bench is feeling especially sore and painful.[/i]
- 225 x 3
- 305 x 1 @ 9 [2]
- 315 x 1 @ 9 [3]
- 325 x 1 @ 8 [4]
- 335 x 1 @ 10 [3]
- 340 x 0
No volume sets on bench either. Just trying to get the base amount of work in.
[b]Sternum Pull Ups[/b]
- 10 x 8
- 10 x 10
- 10 x 9
Not sure if I'll be doing the WL squats tomorrow. I bet I'll be sicker than today (don't have time to sleep well tonight) and I won't be home 'til late evening. I'll see how it works out.
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]02/05/14 — Workout #1[/b][/size]
One of my lectures was cancelled due to weather, so I had a bit of time to fit my workouts in. Still sick but better.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 3
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 9 [3]
- 365 x 1 @ 10 [2] -- [i]Some of these 365 attempts on bad days damn near kill me, but I'm [/i]doing[i] it. It's mine.[/i]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 3
[size=3][b]02/05/14 — 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 [3]
- 365 x 1 @ 9 [3]
- 385 x 1 @ 9 [2]
[color=dimgrey][no pause][/color]
- 315 x 3
- 325 x 3
- 345 x 8 -- [i]Probably a rep PR.[/i]
Singles weren't feeling great, but I got a great volume set in at the end there.
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]02/06/14 — Workout #1[/b][/size]
Really didn't want to train today. Still a bit sick, but most of all I'm just underslept lately.
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3] -- [i]My quads are noticeably tired, surprisingly.[/i]
- 445 x 1 @ 8 [3] -- [i]More quad problems. Going to try to rep next set and it might be messy.[/i]
- 465 x 4 @ 10 [2]
Not too bad. I would've liked to get 5 reps but I was exhausted.
[b]Snatch Grip Stiff-Leg Deadlift w/ WL Shoes[/b]
- 155 x 3
- 245 x 3
- 320 x 5
- 340 x 5
- 365 x 5
[size=3][b]02/06/14 — Workout #2[/b][/size]
I feel really, really bad. Dragging myself to this session.
[b]Board Press [1.5" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 10 [1] -- [i]Awful.[/i]
- 305 x 2 @ 10 [2]
- 305 x 3 @ 10 [3]
- 310 x 2 @ 10 [1]
No volume sets because I constantly felt like I was just about to injure myself.
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]02/08/14 — 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]
- 405 x 1 @ 8 [2]
- 435 x 1 @ 8 [3]
- 465 x 1 @ 9 [3]
- 485 x 1 @ 9 [3]
- 505 X 0
- 470 x 1 @ 9 [3]
- 480 x 1 @ 10 [3]
[color=dimgrey][no belt][/color]
- 385 x 3 -- [i]No energy left.[/i]
- 5 x 135 x something
Good news and bad news. Bad news is that 505 should've been relatively easy (well, you know... [i]relatively[/i]), but I still managed to miss. Good news is I was messing around with 135 after and I think I figured out something I was doing wrong while squatting lately.
(Basically I want to involve my quads/knees more for descending/hitting the hole. Hard to describe since it's more [i]feel[/i] than anything else. I'm a bit worried that it might not work as well with near-max as it did with one plate, but I'm optimistic. Will see how it pans out in about a week.)
[size=3][b]02/08/14 — Workout #2[/b][/size]
[b]Board Press [1.5" board] — Slow Tempo[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1 @ 9 [2]
- 330 x 1 @ 10 [1]
[color=dimgrey][removed boards][/color]
- 275 x 3
- 2 x 285 x 3
[b]Chin Ups[/b]
- Body Weight x 5
- 45 x 5
- 3 x 90 x 3
[size=3][b]02/09/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [2]
- 345 x 1 @ 9 [2]
- 365 x 1 @ 9 [2]
- 385 x 1 @ 10 [3]
[size=3][b]02/09/14 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 8 [2]
- 365 x 1 @ 8 [2]
- 385 x 1 @ 9 [2]
- 405 x 1 @ 10 [2]
- 425 x 0 -- [i]Well, you can't say I didn't try.[/i]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 2 x 235 x 8
Pretty damn easy today. May be worth bumping the weight up a bit later on. Next week is the same reps with more weight, so I'm not going to get ahead of myself.
[b]Incline Bench[/b]
- 2 x 185 x 8
[b]Standing Ab Wheel Negatives[/b]
- Body Weight x 3
I can pull myself up from knees to standing, but I can't get off my knees onto my toes if my legs and arms are extended. Seems next to impossible at the moment.
[b]Ab Wheel Rollouts[/b]
- 3 x (From Knees) + 35lbs x 7
And that's it for this training block. I'll be deadlifting this upcoming Saturday. I'm planning 625 as my first attempt. A bit ambitious but I can live with missing it. It'll be fun to go for it anyway.
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 squatted up to 465x3 on Monday because I wanted to work on form.
[size=3][b]02/15/14 — Workout #1[/b][/size]
Bit nervous. Haven't done a proper pull for about two months, but I should be a good bit stronger. Let's see if that pans out to a 20lb PR.
[b]Sumo Deadlift[/b]
- 155 x 3
- 245 x 3
- 335 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 -- [i]Feel like I'm about to cramp up all over lol.[/i]
- 515 x 1
- 565 x 1 -- [i]lol, and my right calf cramped up. My body is clearly not ready.[/i]
- 625 x 0 -- UPDATE: I thought I didn't even budge it, but after checking out the vid, [url="http://i.imgur.com/d9lcKQV.jpg"]at least I got it off the ground[/url].
Doing two months of (only) stiff-leg deadlifts, while fun, was definitely a mistake. My form was way too rusty and I just wasn't prepared for heavy pulling.
I'm going to do two mesocycles of block pulls and hopefully translate some of the unrealized strength over. Those seemed to work extremely well in the past, and I'm confident they still will.
It'd be nice if I didn't have to wait two months to try again, but that's how it goes. I will most likely be trying for 625 again, unless the block pulls go [i]extremely[/i] well.
[size=3][b]02/16/14 — Workout #1[/b][/size]
My lower back is still sore but I wanted to get some moderate squatting in. Experimenting with stance again. I'd really like to work narrower if possible.
[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
- 425 x 1
- 450 x 1
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 2 x 245 x 8 -- [i]I feel unnaturally weak today. I could tell from the first couple reps.[/i]
Hitting both sets was a struggle. Bit nervous about incline.
[b]Incline Bench[/b]
- 190 x 8 -- [i]Oh jesus oh lordy.[/i]
- 190 x 4
Not going to drop the weight here. Last week was 5lbs less and extremely easy. Just wasn't a good day is all. No idea why but, eh, it happens.
[size=3][b]02/18/14 — 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]
- 425 x 1 @ 8 [3]
- 450 x 1 @ 8 [3]
- 470 x 2 @ 9 [1] -- [i]Bar slipped out of position on the second rep.[/i]
[color=dimgrey][no belt][/color]
- 385 x 2
I want to try doing a high bar PL style squat for fun.
[b]High-bar Squat to Parallel[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 9 [3]
Right on. Feels a bit more natural but just plain weaker.
[size=3][b]02/18/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [2]
- 305 x 1 @ 8 [3]
- 315 x 1 @ 9 [2]
- 265 x 3
- 275 x 3
- 280 x 3
[b]Chin Ups[/b]
- 90 x 2
- 2 x 65 x 4
Chin ups are uncomfortable for me. I much prefer pull ups.
[size=3][b]02/19/14 — Workout #1[/b][/size]
I'll probably only have time to do the front squat today.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [2]
- 345 x 1 @ 9 [2]
- 365 x 0 -- [i]Oh man. I was able to hit this every single time last block, even on the worst days. Not good.[/i]
Training is really not going well these past couple weeks. Don't know why. Just have to stick it out, I hope.
[size=3][b]02/20/14 — Workout #1[/b][/size]
My lower back is pretty sore, might cause a bit of trouble.
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3]
- 450 x 1 @ 8 [2]
- 470 x 3 @ 10 [2]
And now my lower back is just about dead. Let's see how block pulling goes...
[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
- 505 x 3 -- [i]Not going well today. I was planning on working around 565x3, but I barely had the energy for this set.[/i]
My back has been giving me grief (nothing serious, just pumped/sore) ever since Saturday. I hope next week I'll be in a better position to get some strong sets going. I'm hoping to hit at least 585x3 over the next two months.
[size=3][b]02/20/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 3 @ 10 [2]
- 265 x 3
- 275 x 3
- 285 x 3
Going to try for 300x3 next week, and hopefully 305x3 the week after.
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]02/21/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 8 [3]
- 345 x 1 @ 10 [2]
- 365 x 1 @ 10 [2]
[color=dimgrey][no pause][/color]
- 295 x 3
- 305 x 3
- 315 x 3
Lower back was softening my position in the hole and in turn destroying my upper back. Never been so sore and tender during front squats, took a break to foam roll during volume sets so I wouldn't cramp up.
Hopefully I'm in better shape tomorrow. I'd like to squat 475x3. Hopefully worst case scenario I still hit it for a double.
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]02/22/14 — Workout #1[/b][/size]
Only grabbed a couple hours sleep. Lower back still sore, quads feeling a bit tired too (I feel it when I squat down). Going to do the best I can today.
[b]Low-bar Squat[/b]
- 2 x 45 x 8
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3]
- 450 x 1 @ 8 [3]
- 475 x 3 @ 10 [3] -- [i]Phew. Glad that I got all three reps.[/i]
[color=dimgrey][no belt][/color]
- 385 x 3
- 2 x 395 x 3 -- [i]These always seem heavier than they are lately. I might tentatively drop the starting weight 10-20lbs.[/i]
I was hoping to hit 485x3 over this three week block. I've got plenty of time now (six low bar sessions left), hopefully it works out.
[size=3][b]02/22/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 300 x 1 @ 9 [3]
- 310 x 1 @ 8 [4]
- 320 x 1 @ 8 [4] -- [i]Surprisingly easy. Cool.[/i]
- 335 x 0 -- [i]Tried it mostly for kicks. Got half way up, but I didn't control it well on the way down. Need to be less nervous. Calm it down.[/i]
- 265 x 3
- 275 x 3
- 285 x 3
[b]Floor Rows[/b]
- 155 x 3
- 245 x 3
- 3 x 315 x 3
Tomorrow is some Olympic squatting (I'll almost definitely have to go light, especially if I'm still having trouble sleeping) and Coan's bench sets, which should be very easy.
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]02/23/14 — Workout #1[/b][/size]
Still having trouble sleeping. Zzzz.
[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]
- 355 x 1 @ 8 [3]
- 375 x 1 @ 9 [3]
- 395 x 1 @ 10 [3]
- 405 x 0
[color=dimgrey][no pause][/color]
- 315 x 3
- 325 x 3
- 335 x 5
Was dropping too hard on some of the heavier singles, need to be patient.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 255 x 7
Was scheduled to do 2x5, but it was too damn easy.
[b]Incline Bench[/b]
- 2 x 200 x 5
[b]Standing Ab Wheel Negatives[/b]
- 3 x Body Weight x 3
Bit better. I start losing control with only a couple inches of rolling left. (I totally do these at the expense of my nose, by the way.)
[b]Ab Wheel Rollouts[/b]
- 3 x (From Knees) + 35lbs x 5
Next week will be a mess. I've got a couple exams and my sleep is all messed up. I'll probably have to miss a session here or there. My goal is to hit the three bench/low-bar sessions (incl. the block pulls). Aside from that, anything goes. Might have to shift a day over maybe? No idea how I'm going to handle it yet.
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]02/25/14 — Workout #1[/b][/size]
As I mentioned before, I'm extremely busy (no time, no sleep, high stress) for the next two weeks. I think what I'm going to do is cut the volume sets out and maybe some of the assistance/balance exercises for this week.
I'll try and do the Olympic squat days if I get at least 3 hours of sleep and I have two hours to spare. (Not likely, unfortunately.)
Anyway, here goes . . .
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [2]
- 455 x 1 @ 8 [2] -- [i]Hopefully I can reign in my form for 480.[/i]
- [color=green]480 x 2[/color] @ 9 [1] -- [i]Lost the bar in the hole on the third. First two were actually reasonably easy.[/i]
- 480 x 2 @ 9 [3] -- [i]MUCH better. Now I just need to do this the first time around.[/i]
Not bad. I can definitely make 480 for a triple on a day where my form is just a little tighter. The second go around I really emphasized control and it was a lot cleaner.
I'm still feeling confident about hitting 485x3 by the end of next week. (There are five low-bar sessions left.)
What I think I decided today is that in the following three week block I'll work up to a daily-2RM instead of a daily-3RM (then, naturally, a 1RM in the block after that). It'll be like Bulgarian-inspired lifting meets block periodization! (3 reps down to 1 rep is a HUGE volume/intensity wave, right? Right!?)
[size=3][b]02/25/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 9 [2]
- 305 x 1 @ 9 [2]
- 315 x 1 @ 10 [2]
Also did some light/high volume pull ups for my shoulders.
[b]Pull Ups[/b]
- 3 x Body Weight x 15
[size=3][b]02/27/14 — Workout #1[/b][/size]
Not expecting a lot today. Low sleep and morale. New goal for the next two weeks is not to have a breakdown.
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 8 [3]
- 455 x 1 @ 9 [3]
- 480 x 2 @ 10 [2] -- [i]Form OK. Low energy/strength today though.[/i]
Hopefully I can get a bit of rest for Saturday to get some good squatting in. Still won't have any time, but at least there's no class. If not, then not. At least I'm still getting some work in.
[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
- 505 x 3
- 535 x 3
- 565 x 3 -- [i]Lot better than last week, at least. Shifting up to 570 next week.[/i]
[size=3][b]03/01/14 — Workout #1[/b][/size]
I sprained my tailbone doing mobility work (lol)—probably an abductor attachment. I'm going to try squatting through it like a big idiot. I'm probably going to regret this, but it's the weekend and I really want to squat.
(I'm falling apart. I've got pain in my left shoulder and right elbow too, which is why I skipped bench on Thursday and will skip bench today. I randomly woke up with it earlier this week, and I've been resting/rehabbing ever since.)
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 425 x 1 @ 7 [3] -- [i]I can feel the injury a little bit, mostly after I rack.[/i]
- 455 x 1 @ 9 [2]
- 480 x 2 @ 10 [2]
Tailbone VERY tender/sore after the squats, but no sharp or serious pain. I probably aggravated it, but I didn't mess myself up or anything.
Update: OK, I definitely should not have squatted lol.
[size=3][b]03/02/14 — Workout #1[/b][/size]
Time for the Coan's Bench sets. Shouldn't be too hard this week, luckily.
Tailbone still very tender but the pain isn't sharp. The only real issue is whether I'll be able to squat on Tuesday (or even Thursday/Saturday). I'm hoping yes.
Shoulder and elbow feel decent today.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 270 x 5
Next week w/ 2x5 @ 280 is going to be pretty tough.
[b]Incline Bench[/b]
- 2 x 210 x 5
[b]Chin Ups[/b]
- 3 x Body Weight x 12
I really miss doing front squats and HBBS. Won't have time to do them for just a bit longer.
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]
-
Tailbone sprain still not doing well. I'm starting to get worried that I won't be able to squat even after my week off next week. Even walking aggravates it. There isn't anything I can think of to rehab it actively.
Kind of glad to close out this mess of a training block. Everything went wrong and classes were hell. I can't wait until I get a bit of time off. I really, really miss squatting too.
[size=3][b]03/04/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [2]
- 305 x 1 @ 8 [2]
- 315 x 1 @ 10 [1]
- 325 x 1 @ 10 [2]
[b]Spoto Press[/b]
- 265 x 3
- 275 x 3
- 285 x 3
Subbed in Spoto press for volume sets as a new addition in my Sisyphean battle to improve control. Felt great. Lots of room for (reasonably achievable) improvement which is great too. I'm thrilled about it.
[b]Chin Ups[/b]
- 3 x 65 x 4
[size=3][b]03/06/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [4]
- [color=green]300 x 3[/color] @ 10 [4]
[b]Spoto Press[/b]
- 265 x 3
- 275 x 3
- 285 x 3
Bench staying pretty steady lately. It's crawling but at least it's moving. Still digging the Spoto press volume sets. Possibly a permanent(ish) addition. Foreseeable future type deal.
[size=3][b]03/08/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [3]
- 315 x 1 @ 8 [4]
- 335 x 0
Would've been nice to hit 335 to close out this god awful block. It wasn't a bad attempt but I couldn't see it through.
Tomorrow is Coan Bench sets. Might be pretty challenging. I'll probably add some pull ups afterwards.
[size=3][b]03/09/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 280 x 5
Wow! It wasn't [i]easy[/i], but it was a lot easier than I thought. No grinding at all.
Next week is 290x3 and I'm not too worried about it. I'm still really fond of the simple but effective progression of this program.
[b]Incline Bench[/b]
- 2 x 220 x 5
[b]Pull Ups[/b]
- 3 x 65 x 4 -- [i]Lower weight lately because I'm doing them slowly and with a brief pause at the bottom.[/i]
Assuming I can squat next block, I'll start off with triples again (480x3) and hopefully hit at least 485x3. Bench will be same old (singles + spoto press on Tue/Sat, triples on Thurs). I'd like to hit 335 but I know better than to count on it. I plan on doing front squats and high-bar ATG again as well, both as paused singles throughout. Deadlift will be block pulls triples starting with 575 (hopefully).
That's about it, really. More chin ups and rows on their respective days. Don't really care about weight/range on those.
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]
-
Still can't do squats or deadlifts or anything that involves hip extension.
[size=3][b]03/16/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 2 x 290 x 3
[b]Incline Bench[/b]
- 2 x 230 x 2
Didn't expect to fail incline, flat bench wasn't bad at all. Not going to bother deciding how to handle it just now.
[size=3][b]03/18/14 — Workout #1[/b][/size]
Still can't squat low bar. I'm too dejected to be mad about it. I really need to be patient here, and I'm not good at that.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 305 x 2 @ 10 [2]
[b]Spoto Press[/b]
- 265 x 3
- 275 x 3
- 285 x 3
[b]Chin Ups[/b]
- 3 x 65 x 5
[size=3][b]03/20/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 305 x 2 @ 9 [3]
[b]Spoto Press[/b]
- 265 x 3
- 275 x 3
- 280 x 3
[size=3][b]03/22/14 — Workout #1[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [2]
- 315 x 1 @ 10 [2] -- [i]Weight feels heavy today.[/i]
- 325 x 1 @ 10 [1]
[b]Spoto Press[/b]
- 265 x 3
- 275 x 3
- 285 x 3
[b]Sternum Pull Ups[/b]
- 3 x Body Weight x 10
As if everything couldn't get worse, I got sick and had to miss Coans on Sunday. Tailbone still not recovered.
This has easily been the worst month or so of training I've had in the past few years. Sickness, unprovoked injuries, way too much work.
[size=3][b]03/25/14 — Workout #1[/b][/size]
Still sick but I wanted to get a bit of work in.
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 5
[color=dimgrey][added belt][/color]
- 315 x 5
- 335 x 5
- 355 x 5
- 375 x 5
- 395 x 5
- 405 x 5
I'm a lot weaker (no surprise), but it's the first pain free squatting I've had in over three weeks, so I'm excited anyway! I'm still hoping to hit 485x3 pretty soon.
Injury actually still isn't at 100% but I didn't feel it at all during squats today. Still rehabbing it as actively as I can just in case.
[size=3][b]03/25/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 305 x 2 @ 9 [2]
[b]Spoto Press[/b]
- 265 x 3
- 275 x 3
- 285 x 4 -- [i]Felt good so I got an extra rep out.[/i]
And some face pulls w/ bands.
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]
-
Yet another big update. I'll have more time to update normally in a couple weeks. I can squat without pain again but I've lost a ton of strength. Bench is feeling good. Once I recover from all of this I think I'll hit at least 535/350/635 over the next few months (provided nothing else goes wrong). Mark my words.
[size=3][b]03/27/14 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 3 x 135 x 5 -- [i]Hamstrings excessively tight.[/i]
- 225 x 5
[color=dimgrey][added belt][/color]
- 315 x 5 -- [i]Hamstrings almost too stiff to squat. I might have to cut the weight today.[/i]
- 375 x 5 -- [i]Still not going well but I'll try 425.[/i]
- 425 x 3
Since I was in pretty bad shape with the squats, I decided to screw around a bit and work on my conventional deadlift form instead of block pulls. (Safer for the injury too.)
[b]Conventional Deadlift[/b]
- 3 x 155 x 3
- 245 x 3
- 315 x 3
- 405 x 3
- 495 x 1
I like conventional. I want to do more conventional pulling. Maybe I'll fit it in before/after block pulling. It'd be good to have some pulls off the floor anyway.
[size=3][b]03/27/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [4]
- 305 x 2 @ 10 [3]
[b]Spoto Press[/b]
- 265 x 3
- 280 x 3
- 290 x 3
And some face pulls w/ bands.
[size=3][b]03/29/14 — Workout #1[/b][/size]
[b]Low-bar Squat[/b]
- 45 x 5
- 135 x 5
- 225 x 5
[color=dimgrey][added belt][/color]
- 315 x 3
- 385 x 3
- 445 x 2
Not getting my squat strength back as quickly as I'd hoped, but I'm just being impatient. I guess I'll see what I can do with 455 next Tuesday and go from there.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [4]
- 315 x 1 @ 8 [3]
- 325 x 1 @ 9 [3]
- 335 x 0 -- [i]Damn, extremely close. Got it moving after the sticking point but couldn't quite see it through.[/i]
I'm feeling good about bench lately. I think the spoto press volume sets are really helping.
Coan's bench ends in four weeks with a 340 attempt and I think I've got a good shot at making it.
[b]Floor Rows[/b]
- 3 x 315 x 3
[size=3][b]03/30/14 — Workout #1[/b][/size]
Adjusted the working sets based on last week. Instead of aiming for 350, I'm going for 340 this time, and 350 the next time around.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 2 x 295 x 3
[b]Incline Bench[/b]
- 2 x 225 x 3
Both presses were easy enough but my form was a bit sloppy today.
[b]Standing Ab Wheel Negatives[/b]
- 3 x Body Weight x 3
[size=3][b]04/01/14 — 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 @ 8 [3]
- 455 x 3 @ 10 [2] -- [i]Was hoping for at least four reps. Will try again Thursday or Saturday.[/i]
- 405 x 3 @ 9
- 405 x 3 @ 9
- 405 x 3 @ 9
- 405 x 3 @ 10
Getting back to my old numbers slowly but surely. 455 is 25lbs below my old 3RM. If I can manage it for four reps soon, I'll be 10lbs below my old 4RM.
[size=3][b]04/01/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [4]
- [color=green]305 x 3[/color] @ 9 [4] -- [i]'bout time. Easy too.[/i]
[b]Spoto Press[/b]
- 285 x 3 @ 8
- 285 x 3 @ 9
- 285 x 3 @ 9
- 285 x 3 @ 10
[b]Chin Ups[/b]
- 3 x 70 x 5
-
Highlights of the latest big update:
- Squat is still kill but catching up bit by bit—I hope it's just a matter of fatigue at this point since I seem to respond worse to my workload compared to pre-injury
- Bench is doing well—moved from 290x4 (PR) up to a near miss at 300x4
- Deadlift is unknown but probably down from the loss in squat strength—I'm screwing around a bit too much to have a good idea where I'm at. Having fun doing conventional though! Need to catch my grip back up too.
- Front squat seems fine but high-bar is weaker just like low-bar. I also did some rep work near the end but I'm not sure if I'll keep it.
[size=3][b]04/03/14 — Workout #1[/b][/size]
Looks like I'm not recovering from squats as well as I used to—my posterior chain is dead today. Hopefully it won't take too long to get back to where I was pre-injury.
In the meantime, some beat up squatting and pulling:
[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 [2]
- 435 x 1 @ 9 [2]
- 455 x 0 -- [i]lol[/i]
[b]Conventional Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 315 x 1
- 410 x 2
[b]Sumo Deadlift off of 3" Blocks[/b]
[color=dimgrey][added belt][/color]
- 405 x 3
- 495 x 3
- 515 x 3
- 535 x 1
[size=3][b]04/03/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- [color=green]290 x 4[/color] @ 10 [3]
[size=3][b]04/05/14 — Workout #1[/b][/size]
I've decided to swap the WL squats back in while cutting volume sets for all squats until my recovery catches up. Hopefully it won't take too long—I was really enjoying my recent approach to volume sets.
[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 @ 9 [2]
- 435 x 1 @ 10 [2]
- 455 x 1 @ 10 [2]
[size=3][b]04/05/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- [color=green]295 x 4[/color] @ 10 [3]
[size=3][b]04/06/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 1 @ 9 [3]
- 345 x 1 @ 9 [3]
- 365 x 0 -- [i]Pretty close but form is too sloppy.[/i]
- 365 x 1 @ 10 [1] -- [i]A **** show but, hell, at least I made it. Will probably adjust the weight down next time though.[/i]
I forgot how mentally difficult paused front squats were. Still missed 'em though.
Didn't lose as much strength here as I did with low bar squats. I think next Wednesday I'll go for 315, 335, 355 instead—form was too messy on 365 to justify a repeat.
[size=3][b]04/06/14 — 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]
- 355 x 1 @ 8 [3]
- 375 x 1 @ 10 [2]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 2 x 305 x 2
Easy.
[b]Incline Bench[/b]
- 2 x 235 x 2
Not so easy.
[b]Standing Ab Wheel Negatives[/b]
- 3 x Body Weight x 3
[size=3][b]04/08/14 — Workout #1[/b][/size]
Back still pretty fatigued.
[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 @ 8 [2]
- 455 x 2 @ 10 [2]
- 405 x 3 @ 10 -- [i]Planned on cutting volume sets but I couldn't stop myself from doing just one. No great harm.[/i]
At this point I hope that my squats are so weak because I'm accumulating more fatigue than usual. I'm still 30lbs out from my usual working sets :(.
I need to be very careful about my upcoming deload. I've got two problems to deal with: (1) overall accumulated fatigue, and (2) local fatigue (from detraining) for squatting. To handle the first, I need to do much less work. To handle the second, I need to still squat reasonably heavily. My plan so far is to do some deadlifting on Wednesday, 405x3ish low-bar on Friday, then 405x3ish low-bar & Coan's bench on Sunday.
[size=3][b]04/08/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 3 @ 9 [2] -- [i]Should've had four reps but my wrists slipped twice. Not good, need to watch that.[/i]
- 290 x 3 @ 8
- 290 x 3 @ 9
- 290 x 3 @ 10
Good chance of hitting 300x4 this Saturday. After that, I'm moving from 305x3 up to 310x3.
[size=3][b]04/09/14 — Workout #1[/b][/size]
Trying something different. A tentative change:
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 315 x 3 @ 9 [3] -- [i]Jesus these feel terrible.[/i]
- 325 x 2 @ 9 [2] -- [i]Lost my balance on the third rep. Had the strength but not the stability.[/i]
Not sure if I like repping paused front squats. Might try a couple more times before I decide. They're absolute hell on stability (even taking a breath before the third rep without collapsing is difficult) but that might be a good thing (might be too risky or inappropriate for high frequency training though). Maybe I'll try the triples without pausing instead.
[size=3][b]04/09/14 — 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 3 @ 8 [3]
- 335 x 3 @ 9 [3]
- 355 x 3 @ 10 [3]
[size=3][b]04/10/14 — 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 @ 7 [4]
- 435 x 1 @ 8 [3]
- 455 x 4 @ 10 [3]
460x4 next. Going to work up to 470x4. (Pre-injury PR is 465x4.)
[b]Conventional Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 315 x 2
- 435 x 2
Easy.
[b]Sumo Deadlift off of 3" Blocks[/b]
[color=dimgrey][added belt][/color]
- 405 x 3 -- [i]Surprisingly easy. Almost got thrown off by how quickly it came up.[/i]
- 495 x 3
- 525 x 3 -- [i]Still going well. Bumping up the next working set.[/i]
- 555 x 3 -- [i]Grip was failing me at the end. I forgot that my grip might've gotten weaker after all the downtime.[/i]
Good pulling today, really happy with it. If I can get my grip strength back up I'll be able to pull more. To that end:
[b]Static Holds[/b]
- 2 x 405 -- 30 seconds
- 1 x 405 -- 35 seconds
I think my best static hold set is 495 for 40 seconds. I'll bump up the weight each week, trying for at least 30 seconds on all three sets.
[size=3][b]04/10/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [4]
- 300 x 3 @ 10 [3]
[b]Spoto Press[/b]
- 290 x 3 @ 9
- 290 x 3 @ 9
- 290 x 3 @ 10
And some face pulls.
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]04/11/14 — Workout #1[/b][/size]
I made a conscious effort to calm it down and maintain control during the paused front squat reps today. That's really important.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 305 x 3 @ 9 [3]
- 315 x 3 @ 9 [3]
- [color=green]325 x 3[/color] @ 10 [3]
These are still insanely unpleasant.
I [i]guess[/i] I'll try to work up to 340x3 or so, then doubles up to 360x2, then I can try for 390-405x1. (Tentative plan, of course.) Reps are definitely disproportionately difficult compared to singles, so that might skew the progression.
[size=3][b]04/11/14 — 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 3 @ 8 [3]
- 340 x 3 @ 9 [3]
- [color=green]360 x 4[/color] @ 10 [3]
I'll go for 370x3 next, since I got 4 reps instead of 3. Once I get 380x3 I'll move on to doubles.
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]04/12/14 — Workout #1[/b][/size]
Have to rush both workouts today. No time.
[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 [2]
- 460 x 1 @ 9 [2]
Looks like my primary (local) fatigue driver is deadlifting. I did decently on Tuesday, bit better on Thursday, but significantly weaker today after DLing on Thurs.
Not doing anything with that information just yet, I'm going to see how it plays out over a longer period of time (still rebuilding my work capacity).
[size=3][b]04/12/14 — Workout #2[/b][/size]
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 300 x 3 @ 10 [2]
Felt weak today. Glad I still hit 300 for three.
[size=3][b]04/13/14 — Workout #1[/b][/size]
Really really [i]really[/i] low on time (three major exams in the next two days) so I cut out the WL squats and ab wheel work. (Also cut out floor rows yesterday for the same reason.)
I'll have plenty of time to make up for it in a short while. In the meantime:
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 2 x [color=green]315 x 2[/color]
Pretty easy. I'm supposed to do 340x1 next week. I don't know if I'm quite there yet but I'm definitely close. I won't be heartbroken if I miss it, because I've got a lot of outside stress at the moment.
[b]Incline Bench[/b]
- 245 x 1
- 245 x 0
Didn't make incline, not even close. Really inconsistent with these and I'm not sure why (other than inexperience).
Did some face pulls with bands too.
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]
Time for a light week. As I mentioned before, my plan is to do some pulling on Wednesday and 405x3ish low-bar on Friday/Sunday. Another week of Coan's Bench on Sunday.
-
[size=3][b]04/16/14 — Workout #1[/b][/size]
[b]Conventional Deadlift[/b]
- 2 x 155 x 3
- 245 x 3
[color=dimgrey][added belt][/color]
- 315 x 1
- 405 x 1
- 465 x 2
Easy. Next week is 490x2 after heavy squats. Spooky.
[b]Sumo Deadlift off of 3" Blocks[/b]
[color=dimgrey][added belt][/color]
- 405 x 3
- 495 x 3 -- [i]Quads cramping a bit.[/i]
- 535 x 3
- 555 x 3
I want to get to around 575x3 here by June-ish. Grip was better today.
[b]Static Holds[/b]
- 425 -- 30 seconds
- 425 -- 35 seconds
- 425 -- 35 seconds
-
[size=3][b]04/18/14 — Workout #1[/b][/size]
Decided that 405x3 was a bit light even for a light week, so I went with 425x3.
[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
- 425 x 3
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 3
- 290 x 3
I'm supposed to go for 340x1 on Sunday. I don't think it's the best time, but I'll still try my best. I'm completely burned out and still in the middle of exams (290x3 today felt harder than 300x3 last week).
[b]Chin Ups[/b]
- 75 x 5
- 75 x 4
- 75 x 3 + Body Weight x 7
[size=3][b]04/20/14 — Workout #1[/b][/size]
As luck would have it, I had a restless night. Couldn't stop tossing and turning. Here we go.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 7 [2]
- 305 x 1 @ 7 [3]
- 325 x 1 @ 9 [3] -- [i]Hmm...[/i]
- [color=green]340 x 1[/color] @ 9 [4] -- [i]Crushed it. Easy. No sticking point or slowdown.[/i]
Awwww yea. Just the mental boost I needed to see these last exams through.
Going to run Coan's Bench at least one more time, this time going for a 350 finish. After that I might do something else, it's kinda getting old.
[b]Incline Bench[/b]
- 45 x 5
- 135 x 3
- 225 x 1
- 255 x 0
Need to work on incline form, I'm doing somethin' wrong.
[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
- 425 x 4
Next block begins on Tuesday, but I'm still doing truncated workouts to make time for exams.
-
[size=3][b]04/22/14 — 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 @ 7 [4]
- 435 x 1 @ 9 [2]
- 460 x 3 @ 10 [2] -- [i]Bit too sloppy.[/i]
Going to start doing volume sets again after I finish my last exam (24th).
[size=3][b]04/22/14 — Workout #2[/b][/size]
Random wrist pain. Used a wrist wrap for the one hand.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 295 x 1 @ 8 [1]
- 315 x 1 @ 9 [2]
- 320 x 1 @ 9 [2]
I'll start chin ups up and face pulls again shortly 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]04/24/14 — Workout #1[/b][/size]
Had my last exam in the morning. Didn't sleep much and it was a tough day (I've been up about 24 hours now). Going to be fun deadlifting.
[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 @ 7 [4]
- 435 x 1 @ 8 [3]
- 460 x 4 @ 10 [3]
[b]Conventional Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 315 x 2
- 405 x 1
- 455 x 1
- 490 x 2
Ran out of time for block pulls. Giving the wrist a break from bench too (too soon after a major injury to risk pushing through again).
Didn't get to do a full workout but I'm still proud of what I did manage to do today! Decent stuff, all things considered.
I've got a break now (for 4m) and I've got big plans for my workouts/programming. Definitely going to break 1500 gym-PR total. Hoping to get a bit of snatch and push press work going 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]
Edit: snuck in some static holds:
[b]Static Holds[/b]
- 445 -- 30 seconds
- 445 -- 30 seconds
- 445 -- 40 seconds
-
I couldn't help myself. Dead on my feet but doing block pulls anyway.
[size=3][b]04/24/14 — Workout #2[/b][/size]
[b]Sumo Deadlift off of 3" Blocks[/b]
- 45 x 5
- 155 x 3
- 245 x 3
- 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 1
- 495 x 1
- [color=green]560 x 5[/color]
And a rep PR. Why not.
-
First day off and my workouts are already going better!
[size=3][b]04/25/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 305 x 3 @ 9
- 315 x 3 @ 8
- [color=green]330 x 3[/color] @ 9
Still focusing on keeping calm and controlling the weight. Going well. Once I hit 340x3, I'll start working with doubles.
[size=3][b]04/25/14 — 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 3 @ 9
- 355 x 3 @ 9
- [color=green]370 x 3[/color] @ 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]
-
[size=3][b]04/26/14 — Workout #1[/b][/size]
Hurt my finger and wrist pretty badly. Don't think I broke it but it's swollen. Shouldn't mess with my squats. Not sure about bench or rows.
[b]Low-bar Squat[/b]
- 135 x 3
- 225 x 3 -- [i]I was wrong, it's totally messing with my squats. Excruciating to hold the bar.[/i]
- 315 x 1
[color=dimgrey][added belt][/color]
- 405 x 1 @ 8 [3]
- 435 x 1 @ 9 [3]
- 465 x 4 @ 10 [3]
And there's my old 4RM. About time. Going to work up to 470x4 then shift to triples. Hopefully this time I'll make 485x3.
Not a chance I'll be able to do bench or rows. I'm hoping I'll be able to do front squats and bench tomorrow though. I'm icing, I'm resting, and I'm hoping for the best.
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]04/27/14 — Workout #1[/b][/size]
Wrist still a mess, finger still swollen. No front squats or bench for sure. Going to give high-bar squats a go, should be fine.
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 325 x 3 @ 9
- 355 x 3 @ 9
- [color=green]375 x 3[/color] @ 9
- 355 x 3 @ 10
[b]Standing Ab Wheel Negatives[/b]
- 3 x Body Weight x 3
Made a complete negative, for once. Slowly but surely on these.
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]04/29/14 — Workout #1[/b][/size]
I'm surprised to say that my finger is still swollen. The wrist feels marginally better. I might try benching with wraps this evening. (Yes, I am an idiot.)
[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 @ 8 [4] -- [i]I can make 470x4 if my form is this solid for each rep.[/i]
- 470 x 3 @ 10 [3] -- [i]Lost it during the descent on the third rep.[/i]
- 435 x 3 @ 9
- 435 x 3 @ 9
- 435 x 3 @ 10
I think my goal for the remaining 5 sessions this block is to hit 470x4 and work up to at least one attempt at 485x3. (Which means I have room for one more miss.) Reasonably happy with how low-bar is going lately, though, so it's all good.
[size=3][b]04/29/14 — Workout #2[/b][/size]
Benching with wraps. I'll cut it short if I get too much pain.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [2]
- 300 x 2 @ 9 [2] -- [i]Terrible. Weak.[/i]
[b]Spoto Press[/b]
- 290 x 3 @ 10
- 290 x 2 @ 10
I can't rotate my shoulder properly (too much pressure on wrist) but it's not too painful with a bit of compromise. I [i]think[/i] it's better than nothing...
Hopefully I'll be benching normally in no time.
[b]Chin Ups[/b]
- 75 x 5
- 2 x 75 x 4
Not sure if front squats are safe yet. I'll probably give them a go 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]
-
[size=3][b]04/30/14 — Workout #1[/b][/size]
Wrapped up the wrist.
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 5
- 225 x 3
- 295 x 3 @ 8
- 315 x 3 @ 9
- [color=green]335 x 3[/color] @ 9
These are going well. I did no favours to my wrist here though.
[size=3][b]04/30/14 — 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 3 @ 7
- 355 x 3 @ 8
- [color=green][b]380 x 5[/b][/color] @ 10 -- [i]God damn, MASSIVE PR.[/i]
- 350 x 5 @ 10
Unreal squatting today. 200kg e1RM. Now that exams are done, things are falling into place.
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]05/01/14 — Workout #1[/b][/size]
Trying something a bit different form-wise (t-spine/lat based cue). Might bite me. No harm though, I can 'undo' this cue pretty easily if it doesn't work out today.
[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 @ 8 [3]
- 470 x 3 @ 10 [2]
My lower back was pretty fatigued so I'm not sure if I like the cue or not (mixed feelings so far). Will try again Saturday. Hopefully be a bit more rested then.
[b]Conventional Deadlift[/b]
[color=dimgrey][added belt][/color]
- 155 x 3
- 245 x 3
- 335 x 1
- 425 x 1
- 3 x 435 x 3
Lower back is now kill.
[b]Sumo Deadlift off of 3" Blocks[/b]
[color=dimgrey][added belt][/color]
- 425 x 2
- 3 x 515 x 1
[size=3][b]05/01/14 — Workout #2[/b][/size]
Wrist is a bit better but I'm still wrapping up. I still can't rotate my shoulder properly just yet either.
[b]Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 285 x 1 @ 8 [3]
- 300 x 2 @ 9 [3]
[b]Spoto Press[/b]
- 285 x 2 @ 9
- 285 x 2 @ 9
- 285 x 2 @ 9
- 285 x 2 @ 10
- 285 x 3 @ 10
Made up for bad working set with a good bit of volume.
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]05/02/14 — Workout #1[/b][/size]
[b]Front Squat w/ 3-Count Pause[/b]
- 45 x 5
- 135 x 3
- 225 x 3
- 295 x 3 @ 8
- 315 x 3 @ 8
- [color=green]340 x 3[/color] @ 9
Done triples! Awesome. Next up is doubles; something like 345x2->365x2.
[size=3][b]05/02/14 — Workout #2[/b][/size]
[b]ATG High-bar Squat w/ 3-Count Pause (no belt)[/b]
- 45 x 3
- 135 x 3
- 225 x 3
- 325 x 3 @ 8
- 355 x 2 @ 8
- [color=green][b]385 x 3[/b][/color] @ 10
Was supposed to hit a double, but it was too easy.
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]05/03/14 — Workout #1[/b][/size]
Trying the new t-spine cue again. If it seems off, I'll try the next session without.
[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 @ 7 [4]
- 435 x 1 @ 8 [3]
- [color=green][b]470 x 5[/b][/color] @ 10 [3]
**** yes. It's all coming together. Now I just need my wrist to heal.
[size=3][b]05/03/14 — Workout #2[/b][/size]
Going to try close-grip benching to see if it's a bit less painful.
[b]Close-Grip Bench Press[/b]
- 45 x 8
- 135 x 5
- 225 x 3
- 275 x 1
- 295 x 1 @ 8 [2]
- 310 x 1 @ 9 [2] -- [i]Eh, if anything, close grip is worse.[/i]
Alright, regular grip it is.
[b]Floor Row[/b]
- 45 x 5
- 155 x 3
- 245 x 3
- 3 x 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]