Warm up
bike - 10ish mins
pvc pipe - it bands, lats
mountain climbers, rollover into v sit
hip, pec, lat stretch - forgot to stretch my calf
x band walks, glute march - taken from the jacked and strong video series
Back squat
barx5, 60x1x5, 100x1x2, 140x1, 165x1, 185x1, 205x1, 215x1, 225x1
Bench
264x3x5
Was feeling like a zombie again, after each set including warm ups I was getting very light headed and dizzy. Both knees were pretty much shot today, and after each rep I had to take a little walk to get my knees working. Just a bit of dark times, they had to come sooner or later.
I took 185 and said I was going to stop for the day, then talked myself into another one, then another one. I was on track to hit 235, but I was getting bentover today and 225 felt like I rounded waaay over... of course on tape you can barely notice it. Megan said a lot of my reps were super deep and I took 215 right to my ankles.
I'm happy with the squat again, just wish it was heavier. I've got another shot tomorrow, probably my last training session in PEI, so we'll see what I can do. I'm not freaking out.
Friday, August 31, 2012
Thursday, August 30, 2012
week 10 day 4
warm up
bike - 10ish mins
pvc pipe - it bands, lats
rollover into v sit, mountain climbers
hip, ham, pec, lat stretch
back squat
barx5, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 200x1, 210x1 (belt on), 220x1, 230x1
was feeling like a serious zombie today, Megan was at a stagette and woke me up at 2am to take her to get pizza, then we were up early to take her car into the shop. So, motivation was once again a touch lower than usual. Warm up has been making me feel a bit better, hopefully its not hurting my numbers too much, but I don't think I'll find out until I get home.
Working up was fairly hard today as my right groin and knee are becoming an annoying problem, and that I just wanted to lay down and take a nap, even with some ephedrine in me, but as I got heavier it got easier, even though I had to talk off the knee pain after most sets.
484 went up the best it has since i've been here, 506 was a good rep, didn't spring out of the hole as well as I would have liked, but stuck with it and it was fine. I'm feeling 235-240 tomorrow, but I'll at least attempt 235.
bike - 10ish mins
pvc pipe - it bands, lats
rollover into v sit, mountain climbers
hip, ham, pec, lat stretch
back squat
barx5, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 200x1, 210x1 (belt on), 220x1, 230x1
was feeling like a serious zombie today, Megan was at a stagette and woke me up at 2am to take her to get pizza, then we were up early to take her car into the shop. So, motivation was once again a touch lower than usual. Warm up has been making me feel a bit better, hopefully its not hurting my numbers too much, but I don't think I'll find out until I get home.
Working up was fairly hard today as my right groin and knee are becoming an annoying problem, and that I just wanted to lay down and take a nap, even with some ephedrine in me, but as I got heavier it got easier, even though I had to talk off the knee pain after most sets.
484 went up the best it has since i've been here, 506 was a good rep, didn't spring out of the hole as well as I would have liked, but stuck with it and it was fine. I'm feeling 235-240 tomorrow, but I'll at least attempt 235.
Wednesday, August 29, 2012
Week 10 day 3 - max week
Warm up
-did a bit more today as I'm sick of feeling like crap all of the time. I may lose a bit, but if I can minimize the pain I'll be able to do this another 10 weeks instead of stopping, and I'd love to make it to 20 weeks.Watched Paul and Jordans warm up videos today, so that gave me a few ideas.
foam roll - IT bands, inner thigh, glutes
rollover into v sit, mountain climbers
x band walk
hip, ham, pec, lat stretch
Back squat
barx5, 60x3, 60x1, 100x1x2, 140x1, 160x1, 180x1(wrist wraps on, switch from pinkyless grip to thumbless) 200x1, 210x1, 220x1(belt on), 225x1
I thought the 225 was 230, when I realized this I just didn't have it in me to take another attempt, my right knee was a real problem today and threw off all of my warm up sets, when I got to 220 I wasn't feeling totally comfortable and got on my toes pretty hard making the squat much harder than it needed to be, I even had my belt on. 225 was a good squat, didn't hit the hole as well as I would have liked and I had to fight a bit to get out of it, but I was happy with the depth and overall form, I stayed tall and kept position, which was exactly what I was telling myself to do.
I'm not very satisfied with how my training has gone since I've been in PEI, my form is tight, but the numbers and overall excitement to train is very low. I think getting home and getting back into my routine will help, but I want to try to fight as hard as I can while i'm here, and just see it as a challenge. The gym i'm at is perfect, but I'm used to having a lot of people around, and to be honest, I don't have anyone to hate. The fun part of a commercial gym is there's always someone to hate, there's so many retards it's easy, and that gets me feeling pretty mean and nasty and then I'm in a good place to lift. I also haven't been setting tight goals in my head, I usually roll in knowing exactly what I want to hit, how it's going to look on the bar, exactly how I'm going to work up to it. Today I wanted 230, and I thought I got there, I know I would have hit it if I put 5's on instead of 2.5s, tomorrow I'll go for 235, I'll jump from 220 to 230, then take 235. minimum 230 though.
-did a bit more today as I'm sick of feeling like crap all of the time. I may lose a bit, but if I can minimize the pain I'll be able to do this another 10 weeks instead of stopping, and I'd love to make it to 20 weeks.Watched Paul and Jordans warm up videos today, so that gave me a few ideas.
foam roll - IT bands, inner thigh, glutes
rollover into v sit, mountain climbers
x band walk
hip, ham, pec, lat stretch
Back squat
barx5, 60x3, 60x1, 100x1x2, 140x1, 160x1, 180x1(wrist wraps on, switch from pinkyless grip to thumbless) 200x1, 210x1, 220x1(belt on), 225x1
I thought the 225 was 230, when I realized this I just didn't have it in me to take another attempt, my right knee was a real problem today and threw off all of my warm up sets, when I got to 220 I wasn't feeling totally comfortable and got on my toes pretty hard making the squat much harder than it needed to be, I even had my belt on. 225 was a good squat, didn't hit the hole as well as I would have liked and I had to fight a bit to get out of it, but I was happy with the depth and overall form, I stayed tall and kept position, which was exactly what I was telling myself to do.
I'm not very satisfied with how my training has gone since I've been in PEI, my form is tight, but the numbers and overall excitement to train is very low. I think getting home and getting back into my routine will help, but I want to try to fight as hard as I can while i'm here, and just see it as a challenge. The gym i'm at is perfect, but I'm used to having a lot of people around, and to be honest, I don't have anyone to hate. The fun part of a commercial gym is there's always someone to hate, there's so many retards it's easy, and that gets me feeling pretty mean and nasty and then I'm in a good place to lift. I also haven't been setting tight goals in my head, I usually roll in knowing exactly what I want to hit, how it's going to look on the bar, exactly how I'm going to work up to it. Today I wanted 230, and I thought I got there, I know I would have hit it if I put 5's on instead of 2.5s, tomorrow I'll go for 235, I'll jump from 220 to 230, then take 235. minimum 230 though.
Tuesday, August 28, 2012
Week 10 days 1 and 2 - max week
Monday
- Just had an off day, no fire, worked up to 2 plates and shut it down. I'm on vacation in PEI with my gf, and while I'm proud of the streak and working through all of this, there are things more important than training, and at least I did the warm up and took a few light reps, not the worst thing for me.
Tuesday
warm up
bike
rollover into v sit, mountain climbers
hip, ham, lat and pec stretch
-may start foam rolling, I want to be tight to pop out of the hole, but I'm getting sick of being beat up all the time, so I'm going to try to do a few things to minimize the pain a bit.
Back squat - no belt
barx5, 60x1x3, 100x1x2, 140x1, 160x1, 180x1, 200x1, 210x1, 220x1, 180x1, 170x1, 160x1
cool down
hip stretch
-after monday, I went in with the plan to work up to 5 plates, see how I was feeling then go from there. 484 was exactly the kind of rep I wanted, it was deeper than it felt, went up smooth-ish, bit of a grind, kept position well, hit the hole and said "Got it" in my head, I also said "oh crap" about halfway up, then said "nevermind" pretty quick.
I for sure felt like I had a lot more in me, but I just wanted to get a decent session in the books, get some confidence, get my feet moving and tackle tomorrow with a good head of steam. Tomorrow I'd like to get to 230-240 tomorrow, so I'll be putting the belt on.
Saturday, August 25, 2012
week 9 day 6 light week
warm up
bike
rollover into vsit
mountain climbers
hip, lat, pec, hamstring stretch
Back squat
barx5, 60x1x5, 100x1x2, 120x1x2, 140x1, 160x1, 180x1x7
Didn't have the motivation to really push past the pain today, felt like a zombie and really had an urge to lay down on the floor and take a nap. Did some work, but texted Willie asking for a down week next week, I think it's time.
Megan crushed her 10 sets of 3 with her old 1 rep max... I was very impressed, she kept a good pace and burried all her squats.
bike
rollover into vsit
mountain climbers
hip, lat, pec, hamstring stretch
Back squat
barx5, 60x1x5, 100x1x2, 120x1x2, 140x1, 160x1, 180x1x7
Didn't have the motivation to really push past the pain today, felt like a zombie and really had an urge to lay down on the floor and take a nap. Did some work, but texted Willie asking for a down week next week, I think it's time.
Megan crushed her 10 sets of 3 with her old 1 rep max... I was very impressed, she kept a good pace and burried all her squats.
Friday, August 24, 2012
week 9 day 5
warm up
bike
rollover into vsit
mountain climbers
pec, lat, hip and hamstring stretch
Back squat
barx3, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 190x1,200x1, 205x1x7 (belt on 2nd single)
Headed into this I was worried as I woke up feeling like hammered dogshit, but taking the day slow yesterday gave me some extra energy for today. John Macdonald was training today as well, and he's an awesome lifter and a cool guy, but I want to beat his numbers, so lifting alongside him was pretty motivating for me. He was doing triples with 220-225... Might have a little further to go.
The reps themselves were pretty not bad, never felt in danger of missing a rep, but they don't seem to have the same pop as they had with 440. I'm still feeling some nerves for next week, I'd really like to get up to 250kg, but I really have no idea where I'll be, not having home field advantage is tough, but gotta be mentally tough right?
bike
rollover into vsit
mountain climbers
pec, lat, hip and hamstring stretch
Back squat
barx3, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 190x1,200x1, 205x1x7 (belt on 2nd single)
Headed into this I was worried as I woke up feeling like hammered dogshit, but taking the day slow yesterday gave me some extra energy for today. John Macdonald was training today as well, and he's an awesome lifter and a cool guy, but I want to beat his numbers, so lifting alongside him was pretty motivating for me. He was doing triples with 220-225... Might have a little further to go.
The reps themselves were pretty not bad, never felt in danger of missing a rep, but they don't seem to have the same pop as they had with 440. I'm still feeling some nerves for next week, I'd really like to get up to 250kg, but I really have no idea where I'll be, not having home field advantage is tough, but gotta be mentally tough right?
Thursday, August 23, 2012
Week 9 day 4 - light week
warm up
rollver into vsit
mountain climbers
lat, calf, pec, hip stretch
Back squat
barx5, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 185x1, 190x1, 195x1, 200x1
This is my version of a day off, I was dying yesterday and woke up today feeling like I got hit by a truck, ie using both hands on the railings to go down stairs. Started my warm up with no idea how I was going to make it, then after a few singles with a plate I wasn't feeling horrible, but I still wanted to cut the workout.
205kg is definitely kicking my butt, I may need to take this week over again, we'll have to see how the next couple of days go, could be the traveling, could be all the training catching up to me, but slow and steady wins the race.
rollver into vsit
mountain climbers
lat, calf, pec, hip stretch
Back squat
barx5, 60x1x5, 100x1x2, 140x1, 160x1, 180x1, 185x1, 190x1, 195x1, 200x1
This is my version of a day off, I was dying yesterday and woke up today feeling like I got hit by a truck, ie using both hands on the railings to go down stairs. Started my warm up with no idea how I was going to make it, then after a few singles with a plate I wasn't feeling horrible, but I still wanted to cut the workout.
205kg is definitely kicking my butt, I may need to take this week over again, we'll have to see how the next couple of days go, could be the traveling, could be all the training catching up to me, but slow and steady wins the race.
Wednesday, August 22, 2012
week 9 day 3 light squat
Warm up
rollover into v sit
mountain climbers
hip, lat, pec stretch
Back squat
barx5, 60x1x6, 100x1x2, 140x1x2, 160x1, 180x1, 190x1,200x1, 205x1x7 (belt on 2nd single)
extremely tough workout today, getting a little rundown, felt extremely achey all over and each single was pretty painful. Quads felt like they were going to tear right off, knees were a mess and in general morale was fairly low. Around my 5th heavy single I started to shift into another gear and they weren't too bad though. Up until that point, I felt like I had a flu or something along those lines. I never felt in danger of missing a rep, I still feel like if I wanted to I could do 15-20, but the weight felt much heavier today compared to yesterday. Really didn't like the bar I was using, it was fat and smooth and tricky to hang onto, especially with how sweaty I was getting, but when that stuff comes up I try to see it as a challenge to make sure I'm mentally tough as I sometimes get too set in my routine.
The gym itself is perfect, 3 power racks, 2 benches, dumbells up to 150, a space for pulls, piles and piles of plates, a boxing ring and not much else... perfect. There's a dude Pat who yells and gets pretty fired up who's been kind enough to yell at me a bit for some of my singles,.. it helps. The owner Jason seems like a really cool dude, he was training a kid in a wheelchair today, and I had to bite back a few tears when I saw how hard he was working. I'm a softy for that kind of stuff.
Megan is on her 3rd week of Smolov and she's crushing it, It's hard on her, but she's rolling thru it like it's nothing, I got fired up on one of her sets and she told me to chill and will yawn before a heavy set... I have no idea how she's doing it, or making it look so easy, but she's doing it.
rollover into v sit
mountain climbers
hip, lat, pec stretch
Back squat
barx5, 60x1x6, 100x1x2, 140x1x2, 160x1, 180x1, 190x1,200x1, 205x1x7 (belt on 2nd single)
extremely tough workout today, getting a little rundown, felt extremely achey all over and each single was pretty painful. Quads felt like they were going to tear right off, knees were a mess and in general morale was fairly low. Around my 5th heavy single I started to shift into another gear and they weren't too bad though. Up until that point, I felt like I had a flu or something along those lines. I never felt in danger of missing a rep, I still feel like if I wanted to I could do 15-20, but the weight felt much heavier today compared to yesterday. Really didn't like the bar I was using, it was fat and smooth and tricky to hang onto, especially with how sweaty I was getting, but when that stuff comes up I try to see it as a challenge to make sure I'm mentally tough as I sometimes get too set in my routine.
The gym itself is perfect, 3 power racks, 2 benches, dumbells up to 150, a space for pulls, piles and piles of plates, a boxing ring and not much else... perfect. There's a dude Pat who yells and gets pretty fired up who's been kind enough to yell at me a bit for some of my singles,.. it helps. The owner Jason seems like a really cool dude, he was training a kid in a wheelchair today, and I had to bite back a few tears when I saw how hard he was working. I'm a softy for that kind of stuff.
Megan is on her 3rd week of Smolov and she's crushing it, It's hard on her, but she's rolling thru it like it's nothing, I got fired up on one of her sets and she told me to chill and will yawn before a heavy set... I have no idea how she's doing it, or making it look so easy, but she's doing it.
Tuesday, August 21, 2012
Week 9 day 2 - light week
Warm up
- stand still and let the gym make me sweat profusely... went through 2 shirts
- hips are still a little tighter than I'd like, but they're loosening up
Back squat
barx5, 60x1x5, 80x1x2, 100x1x2, 120x1, 140x1, 160x1, 180x1, 190x1, 200x1, 205x7 (belt on 2nd single)
Bench
75x5, 90x4x2, 105x3x2, 120x2x6
Been counting everything above 180 as one of my 10 reps. Spoke with Willie, and he says the singles should be an afterthought and to keep them light and easy-ish...
Was arching much better today, or at least keeping a very flat back. Around 160 or 180 I was right at parallel, then as I got a bit heavier the weight pushed me down into below parallel land. I don't like searching for depth, this way I just get set, and do my thing and I don't even notice that I'm going deeper, my back stays very tight and I keep a good position.
I like putting my belt on 2nd rep of my goal weight, I've done a lot of work without my belt now, and after I do a single no belt, I'm very confident for the rest of my workout, then it's just focus time and I just keep squatting my little heart out.
Low back is feeling it, but that will go away in another day or two I think.
Bench is light, the only challenging part was that I was sweating so much my hands and back were slipping. Going to just take this slow for a bit, not push it as hard as I did last time.
- stand still and let the gym make me sweat profusely... went through 2 shirts
- hips are still a little tighter than I'd like, but they're loosening up
Back squat
barx5, 60x1x5, 80x1x2, 100x1x2, 120x1, 140x1, 160x1, 180x1, 190x1, 200x1, 205x7 (belt on 2nd single)
Bench
75x5, 90x4x2, 105x3x2, 120x2x6
Been counting everything above 180 as one of my 10 reps. Spoke with Willie, and he says the singles should be an afterthought and to keep them light and easy-ish...
Was arching much better today, or at least keeping a very flat back. Around 160 or 180 I was right at parallel, then as I got a bit heavier the weight pushed me down into below parallel land. I don't like searching for depth, this way I just get set, and do my thing and I don't even notice that I'm going deeper, my back stays very tight and I keep a good position.
I like putting my belt on 2nd rep of my goal weight, I've done a lot of work without my belt now, and after I do a single no belt, I'm very confident for the rest of my workout, then it's just focus time and I just keep squatting my little heart out.
Low back is feeling it, but that will go away in another day or two I think.
Bench is light, the only challenging part was that I was sweating so much my hands and back were slipping. Going to just take this slow for a bit, not push it as hard as I did last time.
Monday, August 20, 2012
Monday light squat
@ Island performance center
Warm up
bike
rollover into v sit
mountain climbers
lat, pec stretch
hip stretch during workout.
Back squat in kilos
60x1x3, 80x1x2, 100x1x2, 120x1, 140x1, 160x1, 180x1x5, 190x1, 200x1x2, 205x1
Did 9 heavyish singles, I was having an impossible time keeping an arch, and was overall beyond tight after a 14hr drive to PEI. 180 felt light, but I just couldn't make my body do the right stuff, Then I just slowly worked up to what I'm going to be doing singles with to see how it felt,
I'm really hoping I loosen up and can start getting 10 singles with 205kgs by Thursday.
Warm up
bike
rollover into v sit
mountain climbers
lat, pec stretch
hip stretch during workout.
Back squat in kilos
60x1x3, 80x1x2, 100x1x2, 120x1, 140x1, 160x1, 180x1x5, 190x1, 200x1x2, 205x1
Did 9 heavyish singles, I was having an impossible time keeping an arch, and was overall beyond tight after a 14hr drive to PEI. 180 felt light, but I just couldn't make my body do the right stuff, Then I just slowly worked up to what I'm going to be doing singles with to see how it felt,
I'm really hoping I loosen up and can start getting 10 singles with 205kgs by Thursday.
Saturday, August 18, 2012
Saturday front squat max
Was feelin it heading into this one.
Warm up
bike
dynamic stuff
lat, pec, hip stretch
Front squat
barx3x2, 135x1x3, 185x1x2, 225x1x2, 275x1, 315x1, 345x1, 365x1, 385x1, 405x1
was feeling very flat, but as usual the heavier the weight got, the more pain free and effortless the squat itself got, my upper back keeps rounding over and no matter how hard I drive up with my elbows, they still drop. I'm not very satisfied with my form on the week, I feel like I'm missing something, but I do feel it could just be fatigue, in general I feel like I've always got an upper back pump all day long.
It will be interesting to see how I handle these weights the next time I cycle through. I felt like I made big imrovements in poundages this cycle, and I'm pretty sure I'll be able to handle 455 with good form next time around.
450 back squat for singles coming up after a 13 hr drive to PEI... fun times
Warm up
bike
dynamic stuff
lat, pec, hip stretch
Front squat
barx3x2, 135x1x3, 185x1x2, 225x1x2, 275x1, 315x1, 345x1, 365x1, 385x1, 405x1
was feeling very flat, but as usual the heavier the weight got, the more pain free and effortless the squat itself got, my upper back keeps rounding over and no matter how hard I drive up with my elbows, they still drop. I'm not very satisfied with my form on the week, I feel like I'm missing something, but I do feel it could just be fatigue, in general I feel like I've always got an upper back pump all day long.
It will be interesting to see how I handle these weights the next time I cycle through. I felt like I made big imrovements in poundages this cycle, and I'm pretty sure I'll be able to handle 455 with good form next time around.
450 back squat for singles coming up after a 13 hr drive to PEI... fun times
Friday, August 17, 2012
Friday front squat max
Warm up
-the usual, then I waited around for 45 minutes for a squat rack to open up. It was my own call, as I wanted to squat inside a cage for maxes. I'm not sure of the proper etiquette there or anything, but in a cage I'll max by myself and feel totally safe... so I go with what feels good. I did get into a pretty pissy mood when I was watching people barely using their racks, but if you're going to train at a commercial gym, this stuff comes up.
Front squat
135x1x5, 185x1x2, 225x1x2, 275x1, 315x1, 365x1, 385x1, 405x1, 425xf
I was in a bad mood, but I did sincerely try as hard as I could, and I was completely intending to get to 435-445, 365 felt very heavy, and made me want to walk out of the gym. 385 was alright, easier than 365. 405, my elbows dropped pretty good, but I still came up well. I thought I had the 425 in me, but I got in the hole, and it was like someone pushed me right between the shoulder blades and the bar rolled off my shoulders. I really should have taken this one again, my energy levels were pretty good, but my heart wasn't in the workout.
I do find this level and frequency of front squatting to really be rough on the upper back, and mines just about trashed. I'm very happy with the progress tho, i've hit at least 405 every day this time, I've hit 2 445s and a 435 and 2 405's. Hopefully tomorrow I can hang tough for one more go. I really feel like I'll smash a 455 front squat next time around.
-the usual, then I waited around for 45 minutes for a squat rack to open up. It was my own call, as I wanted to squat inside a cage for maxes. I'm not sure of the proper etiquette there or anything, but in a cage I'll max by myself and feel totally safe... so I go with what feels good. I did get into a pretty pissy mood when I was watching people barely using their racks, but if you're going to train at a commercial gym, this stuff comes up.
Front squat
135x1x5, 185x1x2, 225x1x2, 275x1, 315x1, 365x1, 385x1, 405x1, 425xf
I was in a bad mood, but I did sincerely try as hard as I could, and I was completely intending to get to 435-445, 365 felt very heavy, and made me want to walk out of the gym. 385 was alright, easier than 365. 405, my elbows dropped pretty good, but I still came up well. I thought I had the 425 in me, but I got in the hole, and it was like someone pushed me right between the shoulder blades and the bar rolled off my shoulders. I really should have taken this one again, my energy levels were pretty good, but my heart wasn't in the workout.
I do find this level and frequency of front squatting to really be rough on the upper back, and mines just about trashed. I'm very happy with the progress tho, i've hit at least 405 every day this time, I've hit 2 445s and a 435 and 2 405's. Hopefully tomorrow I can hang tough for one more go. I really feel like I'll smash a 455 front squat next time around.
Thursday, August 16, 2012
Thursday front squat max
Warm up
bike
rollover into v sit
mountain climbers
hip, lat, hamstring, pec stretch
Front squat
barx3, 135x1x3, 185x1x2, 225x1x2, 275x1, 315x1, 365x1, 385x1, 405x1, 425x1, 435x1, 445x1
Went in feeling like I was barely hanging on, then the bar just kept going up. Just one of those days.
Did a few things differently tonite, mainly stretching my hamstrings... this is supposed to be a fairly big no no, but I did feel much steadier in my squat tonite, and my pelvis seemed to round less. I also took a few extra wram up sets all under 50%, I may start to do even more, I was much more comfortable. I also really got a big air before I started my descent and really forced my elbows up, this kept me much more upright.
Megan also got me to ditch the wrist wraps on a heavy set tonite, felt fairly fine, gonna have to go without them for a bit.
Wed front squat max with video
Warm up
bike
rollover into v sit
mountain climbers
hip stretch
lat stretch
Front squat
barx3, 135x1x3, 185x1, 225x1, 275x1, 315x1, 345x1, 365x1, 385x1, 405x1
Went into this workout with good intentions, but my warm ups were very discouraging, everything felt heavy as hell, and I was rounding over with 345. My training partners bailed me out, as they always seem to, and I kept going with a low goal of getting to 405. after 385 Megan got on me about keeping my elblows up and getting big air in my chest, it really helped on the 405 which felt like my best rep, I took a while considering keeping going up, but I shut it down there.
Not sure how the rest of the week will go, this is already really hard, I'd like to keep everything over 405, but I'm not sure if my body is on board with me.
Wednesday, August 15, 2012
Tuesday front squat max
warm up
bike
hip stretch
rollover into vsit
mountain climbers
lat stretch
Front squat
barx3, 135x1x2, 185x1, 225x1, 275x1, 315x1, 355x1, 375x1, 395x1 (belt on), 415x1, 425x1, 435x1, 445xf
Still fighting the flu, and I was feeling it tonite, the weights all felt much heavier tonite, and I was surprised I got as far as I did. My upper back was already rounding when I got to 375, but they kept going up with a good speed so I kept going up. My plan was to just go until i missed one, I wasn't pissed right away when I missed 445, but after I watched the video, I really wanted that one over.
Bench
230x3x2, 265x3x5
- not much arm and elbow pain, workout was pretty easy. I'm running the bench from sheiko #30, so I'll be handling light weights for a month, then maxing, then choosing another program.
bike
hip stretch
rollover into vsit
mountain climbers
lat stretch
Front squat
barx3, 135x1x2, 185x1, 225x1, 275x1, 315x1, 355x1, 375x1, 395x1 (belt on), 415x1, 425x1, 435x1, 445xf
Still fighting the flu, and I was feeling it tonite, the weights all felt much heavier tonite, and I was surprised I got as far as I did. My upper back was already rounding when I got to 375, but they kept going up with a good speed so I kept going up. My plan was to just go until i missed one, I wasn't pissed right away when I missed 445, but after I watched the video, I really wanted that one over.
Bench
230x3x2, 265x3x5
- not much arm and elbow pain, workout was pretty easy. I'm running the bench from sheiko #30, so I'll be handling light weights for a month, then maxing, then choosing another program.
Monday, August 13, 2012
Monday front squat max big PR
Warm up
bike
rollover into v sit
mountain climbers
hip stretch
lat stretch
Front squat
barx3, 135x1x2, 185x1, 225x1, 275x1, 315x1, 345x1, 365x1, 385x1, 405x1 (belt on), 425x1, 445x1
<iframe width="420" height="315" src="http://www.youtube.com/embed/sxX80CW_Tbk" frameborder="0" allowfullscreen></iframe>
I was pretty pumped for hitting this, especially on my first day back front squatting in 3 weeks, even more especially as it was a goal that took me about 14 weeks to hit, and more so that the last time I tried it I couldn't even hang onto it. I had a goofy celebration that I always get emberassed about after... I saw Willie do it, and it always pops into my head when I hit big lifts. I doubt anyone really cares either way, But I'd prefer to be more businesslike.
I was up most of the night with a horrible pain in my stomach that didn't go away until some heavy peptp bismal usuage, but I was feeling so shitty, I had 2 powerades, and a chocolate bar on the way to the gym... I'm really happy I had the night I did.
next up 455. It'll be nice to be closer to 500 than I am to 400.
<iframe width="420" height="315" src="http://www.youtube.com/embed/sxX80CW_Tbk" frameborder="0" allowfullscreen></iframe>
bike
rollover into v sit
mountain climbers
hip stretch
lat stretch
Front squat
barx3, 135x1x2, 185x1, 225x1, 275x1, 315x1, 345x1, 365x1, 385x1, 405x1 (belt on), 425x1, 445x1
<iframe width="420" height="315" src="http://www.youtube.com/embed/sxX80CW_Tbk" frameborder="0" allowfullscreen></iframe>
I was pretty pumped for hitting this, especially on my first day back front squatting in 3 weeks, even more especially as it was a goal that took me about 14 weeks to hit, and more so that the last time I tried it I couldn't even hang onto it. I had a goofy celebration that I always get emberassed about after... I saw Willie do it, and it always pops into my head when I hit big lifts. I doubt anyone really cares either way, But I'd prefer to be more businesslike.
I was up most of the night with a horrible pain in my stomach that didn't go away until some heavy peptp bismal usuage, but I was feeling so shitty, I had 2 powerades, and a chocolate bar on the way to the gym... I'm really happy I had the night I did.
next up 455. It'll be nice to be closer to 500 than I am to 400.
<iframe width="420" height="315" src="http://www.youtube.com/embed/sxX80CW_Tbk" frameborder="0" allowfullscreen></iframe>
Saturday, August 11, 2012
Saturday light squat
Warm up
bike
hyerextensions - 40
rollover into v sit
mountain climbers
-forgot to do the hip stretch, and now they're feeling very strained and achey... dunno for sure if skipping the stretch for 2 days is the culprit, but I wanted to note it.
Back squat
135x5,185x1,225x1,275x1,315x1,365x1, 10 singles between 405 and 440
- The workout was pretty easy, just on the painful annoying side. After a couple reps my knee pain was pretty down, Voltaren has really been helping there. Low back was pretty rough, but I got Sam to adjust me and I was feeling much better, it was still pretty sucky tho and made things a lot harder than they had to be. Arm pain was minimal, but the front squat week coming up is very good timing, I can tell they're just about to get bad.
Almost all my reps were very tight and grooved, they didn't feel as fast as yesterdays, but on camera they were the same, if not very close.
bike
hyerextensions - 40
rollover into v sit
mountain climbers
-forgot to do the hip stretch, and now they're feeling very strained and achey... dunno for sure if skipping the stretch for 2 days is the culprit, but I wanted to note it.
Back squat
135x5,185x1,225x1,275x1,315x1,365x1, 10 singles between 405 and 440
- The workout was pretty easy, just on the painful annoying side. After a couple reps my knee pain was pretty down, Voltaren has really been helping there. Low back was pretty rough, but I got Sam to adjust me and I was feeling much better, it was still pretty sucky tho and made things a lot harder than they had to be. Arm pain was minimal, but the front squat week coming up is very good timing, I can tell they're just about to get bad.
Almost all my reps were very tight and grooved, they didn't feel as fast as yesterdays, but on camera they were the same, if not very close.
Friday, August 10, 2012
Friday light squat
Warm up
bike
hyperextensions - 50
rollover into v sit
mountain climber
Back squat
135x1x3, 185x1, 225x1, 275x1, 315x1, 365x1, 405x1x8, 425x1, 440x1
hip, lat and hamstring stretching
- trying to make sure my back doesn't tighten up again.
kettlebell swing 80 pounds 2x20
- I could really tell I've only been doing singles lately, lol.
the tweak in my back turned into captain manglitis striking again, was up till about 6am cause I couldn't find a way to sleep where I wasn't cramping up. Checked my blindspot driving and my whole left side cramped up like crazy and I just about crashed... fun times. Had to take it slow tonite, was semi expecting to have to do singles with 315... but I got up to 405 and they were moving well. On the plus side, the voltaren gel on my knees is helping quite a bit, besides the totalled back my warm ups went pretty well.
My squat in general is really starting to take off, numbers will come and everything, but my form has never felt this good. I've taken videos of nearly every squat for almost 2 years, watched every half decent squat video on youtube, read every article there is on squatting, tried every shoe I could get my hands on, every style I could think of... and finally I'm starting to feel solid. Now that my body is in the right position and I don't feel like I'm going to face plant every rep, I'm very excited to work on the little things, I've been able to get tighter and tighter all the time lately just because I'm not thinking about the big things anymore. Pretty sweet. Basically I was trying to stay too upright, and I'd be forced into the right position by the weight, hence the shakiness... then I'd catch my torso, hope the bar wouldn't roll up my back, and in general hope for the best... now I'm just bending forward a bit, sitting back a bit more, and now things look the way they should.
bike
hyperextensions - 50
rollover into v sit
mountain climber
Back squat
135x1x3, 185x1, 225x1, 275x1, 315x1, 365x1, 405x1x8, 425x1, 440x1
hip, lat and hamstring stretching
- trying to make sure my back doesn't tighten up again.
kettlebell swing 80 pounds 2x20
- I could really tell I've only been doing singles lately, lol.
the tweak in my back turned into captain manglitis striking again, was up till about 6am cause I couldn't find a way to sleep where I wasn't cramping up. Checked my blindspot driving and my whole left side cramped up like crazy and I just about crashed... fun times. Had to take it slow tonite, was semi expecting to have to do singles with 315... but I got up to 405 and they were moving well. On the plus side, the voltaren gel on my knees is helping quite a bit, besides the totalled back my warm ups went pretty well.
My squat in general is really starting to take off, numbers will come and everything, but my form has never felt this good. I've taken videos of nearly every squat for almost 2 years, watched every half decent squat video on youtube, read every article there is on squatting, tried every shoe I could get my hands on, every style I could think of... and finally I'm starting to feel solid. Now that my body is in the right position and I don't feel like I'm going to face plant every rep, I'm very excited to work on the little things, I've been able to get tighter and tighter all the time lately just because I'm not thinking about the big things anymore. Pretty sweet. Basically I was trying to stay too upright, and I'd be forced into the right position by the weight, hence the shakiness... then I'd catch my torso, hope the bar wouldn't roll up my back, and in general hope for the best... now I'm just bending forward a bit, sitting back a bit more, and now things look the way they should.
Thursday, August 9, 2012
Thursday light squat
AM workout
no work today, so went in to bench, I'm a fairly social guy so not having training partners around and no atmosphere isn't so much fun, but not a huge deal either.
Bench
barx25, 135x15, 185x5, 225x5, 265x5, 285x5
I'll be semi happy when I get 295x5, but I'm just going to keep going up 10lbs every training session doing 5's until i miss a rep, figure out where I'm at, then do a sheiko bench routine. I really felt like I was in the 380-390 range before I hurt my pec, so kinda sucks, but I'll get it back, and all the squatting will likely help, but I also doubt I'll bench very big until I stop squatting everyday... or start working a lot less.
PM Workout
Warm up
bike
hip stretch
rollover into v sit - Since I started these again I haven't had problems with my pelvis rounding
mountain climbers - they just seemed like a good idea
Back squat
135x1x3, 225x1, 315x1, 365x1, 405x1, 440x10 singles
Used some Voltaren gel on my knees before training. Didn't eliminate the knee pain by any means, but it sure made my warm up a lot easier. I got in huge shit with my chiro for taking a lot of Aleve before training... he even called Sam Dube' to help give me shit... no joke. If the gel keeps working like this it will really make training a lot more enjoyable. I'm going to have to figure out how to get a bit more psyched up tho, the pain usually keeps me pretty up, today I felt kind of flat, but Megan might have also made me sick, so I'm not sure.
The squats themselves have been feeling really good. I've been sitting back into them and really locking my torso, I only really let 1 rep fall out of groove tonite, and it wasn't bad at all. I know I'm out of groove if I bounce into the hole, as I try to fall back. Good squats I just go up and down smooth.
One little snag, I tweeked my back tonite a bit, low right side... I get a little anxious over it as I had an injury there that wouldn't go away for around 6 months, but I'm hoping it's just some floating pain and will go away, I think an adjustment would be a good idea either way though.
no work today, so went in to bench, I'm a fairly social guy so not having training partners around and no atmosphere isn't so much fun, but not a huge deal either.
Bench
barx25, 135x15, 185x5, 225x5, 265x5, 285x5
I'll be semi happy when I get 295x5, but I'm just going to keep going up 10lbs every training session doing 5's until i miss a rep, figure out where I'm at, then do a sheiko bench routine. I really felt like I was in the 380-390 range before I hurt my pec, so kinda sucks, but I'll get it back, and all the squatting will likely help, but I also doubt I'll bench very big until I stop squatting everyday... or start working a lot less.
PM Workout
Warm up
bike
hip stretch
rollover into v sit - Since I started these again I haven't had problems with my pelvis rounding
mountain climbers - they just seemed like a good idea
Back squat
135x1x3, 225x1, 315x1, 365x1, 405x1, 440x10 singles
Used some Voltaren gel on my knees before training. Didn't eliminate the knee pain by any means, but it sure made my warm up a lot easier. I got in huge shit with my chiro for taking a lot of Aleve before training... he even called Sam Dube' to help give me shit... no joke. If the gel keeps working like this it will really make training a lot more enjoyable. I'm going to have to figure out how to get a bit more psyched up tho, the pain usually keeps me pretty up, today I felt kind of flat, but Megan might have also made me sick, so I'm not sure.
The squats themselves have been feeling really good. I've been sitting back into them and really locking my torso, I only really let 1 rep fall out of groove tonite, and it wasn't bad at all. I know I'm out of groove if I bounce into the hole, as I try to fall back. Good squats I just go up and down smooth.
One little snag, I tweeked my back tonite a bit, low right side... I get a little anxious over it as I had an injury there that wouldn't go away for around 6 months, but I'm hoping it's just some floating pain and will go away, I think an adjustment would be a good idea either way though.
Wednesday, August 8, 2012
Wednesday light squat
Warm up
bike
hip stretch
rollover into v sit
mountain climbers
Back squat
135x1x3, 225x1, 315x1, 365x1, 405x1, 440x10 singles
Deadlift
545x1, 565x1, 585xf - smoked my knee, and that just ruined me. My knees are very very sore. Was really not feeling deadlifts tonite, but did half decent. the belt was akward, but I'll get used to it.
Belt went on for my 2nd single with 440. Definitely made things easier, by the 3rd single my knees quit hurting during the squat... killed afterwards... by the 4th single I was feeling pretty ok. It was just work after that. I was very concerned with getting bentover and on my toes for my squats, but after watching the videos, I noticed I was pretty much full of shit, I focused on sitting back a bit more, and letting myself lean forward... worked very well, and whenever I try to go straight down, like on my front squats, I wind up falling forward. This way I was able to stabilize fairly well, and although I thought I was falling forward, turned out they were supposed to feel that way, lol.
Been noticing a scary compensation pattern, my right leg is tighter than the left, I've had a few problems getting that glute to fire, so I think my right leg is taking a bit more of the load, and my left side has been cramping up lately. Last time it was left leg and right side.
bike
hip stretch
rollover into v sit
mountain climbers
Back squat
135x1x3, 225x1, 315x1, 365x1, 405x1, 440x10 singles
Deadlift
545x1, 565x1, 585xf - smoked my knee, and that just ruined me. My knees are very very sore. Was really not feeling deadlifts tonite, but did half decent. the belt was akward, but I'll get used to it.
Belt went on for my 2nd single with 440. Definitely made things easier, by the 3rd single my knees quit hurting during the squat... killed afterwards... by the 4th single I was feeling pretty ok. It was just work after that. I was very concerned with getting bentover and on my toes for my squats, but after watching the videos, I noticed I was pretty much full of shit, I focused on sitting back a bit more, and letting myself lean forward... worked very well, and whenever I try to go straight down, like on my front squats, I wind up falling forward. This way I was able to stabilize fairly well, and although I thought I was falling forward, turned out they were supposed to feel that way, lol.
Been noticing a scary compensation pattern, my right leg is tighter than the left, I've had a few problems getting that glute to fire, so I think my right leg is taking a bit more of the load, and my left side has been cramping up lately. Last time it was left leg and right side.
Tuesday light squat
warm up
bike
hip stretch
dynamic stuff
back squat
405x1x2, 440x1x8
These hurt a ton, I never managed to get loose the entire training session. Reps 3-7 were pretty good, but 1-2 I was tight and my descents were rough, 8-10 I was just getting tired and they werent as fast, still fast tho.
I'm really hurting today, and really hoping I'll loosen up a little earlier tonite, these workouts are getting to be very painful and tedious.
bike
hip stretch
dynamic stuff
back squat
405x1x2, 440x1x8
These hurt a ton, I never managed to get loose the entire training session. Reps 3-7 were pretty good, but 1-2 I was tight and my descents were rough, 8-10 I was just getting tired and they werent as fast, still fast tho.
I'm really hurting today, and really hoping I'll loosen up a little earlier tonite, these workouts are getting to be very painful and tedious.
Monday, August 6, 2012
Saturday and Mondays squat workouts
Saturday
warm up
bike
hip stretch
Back squat
135x1x5, 225x1, 315x1, 365x1, 405x1, 445x1, 465x1, 485x1, 495x1
- Shut it down at 495, hit it well, but came forward on the way up. What Megan and I figured out, was that my hamstrings are so tight that my pelvis was rounding, and I'd been noticing that my low back hasn't been as solid as usual, and I've struggled on holding my arch. I also noticed that I took out a few dynamic movements that really loosen up the hamstrings.
Monday - light squat
warm up
bike
hip stretch
dynamic stuff
Back squat
135x1x3, 225x1, 315x1, 365x1, 405x1, 440x10 singles
Used my weightlifting belt for the first 5 sets or so, then my powerlifting belt for last 5. Reps with my power belt definitely felt easier. Still couldn't quite set my back the way I wanted to, and the belt made it more difficult to arch, so I'm going to need more practice in it. But I can definitely see how I'll get at least 20 pounds out of the belt, and more as I get my technique dialed in. I really look forward to deadlifting in it.
warm up
bike
hip stretch
Back squat
135x1x5, 225x1, 315x1, 365x1, 405x1, 445x1, 465x1, 485x1, 495x1
- Shut it down at 495, hit it well, but came forward on the way up. What Megan and I figured out, was that my hamstrings are so tight that my pelvis was rounding, and I'd been noticing that my low back hasn't been as solid as usual, and I've struggled on holding my arch. I also noticed that I took out a few dynamic movements that really loosen up the hamstrings.
Monday - light squat
warm up
bike
hip stretch
dynamic stuff
Back squat
135x1x3, 225x1, 315x1, 365x1, 405x1, 440x10 singles
Used my weightlifting belt for the first 5 sets or so, then my powerlifting belt for last 5. Reps with my power belt definitely felt easier. Still couldn't quite set my back the way I wanted to, and the belt made it more difficult to arch, so I'm going to need more practice in it. But I can definitely see how I'll get at least 20 pounds out of the belt, and more as I get my technique dialed in. I really look forward to deadlifting in it.
Saturday, August 4, 2012
Friday crap squat
Warm up - bike, hip stretch
Back squat
worked up to 435x1
This was a bad workout, the gym was very crowded, and I wound up warming up with a mirror right in front of my face. I told myself to be mentally tough and just do it as I've had problems getting too comfortable in certain racks, but the mirror really threw off my timing. Told myself I always suck at my warm ups, and I'd smooth out as I got heavier. Then I got heavier, and still couldn't find my squat, I was very tight and nothing was flowing, so I just stopped. Didn't get pissed off, just stopped. Tank is running fairly low right now. One more max today, no expectations just want to have good attempts, get good depth, good rebound and try to find my next gear.
If I had this to do over, I would have gone and taken 5 mins, and started over right from a plate and worked back up and if I didn't get my numbers, I would have just worked on drilling my form.
Back squat
worked up to 435x1
This was a bad workout, the gym was very crowded, and I wound up warming up with a mirror right in front of my face. I told myself to be mentally tough and just do it as I've had problems getting too comfortable in certain racks, but the mirror really threw off my timing. Told myself I always suck at my warm ups, and I'd smooth out as I got heavier. Then I got heavier, and still couldn't find my squat, I was very tight and nothing was flowing, so I just stopped. Didn't get pissed off, just stopped. Tank is running fairly low right now. One more max today, no expectations just want to have good attempts, get good depth, good rebound and try to find my next gear.
If I had this to do over, I would have gone and taken 5 mins, and started over right from a plate and worked back up and if I didn't get my numbers, I would have just worked on drilling my form.
Friday, August 3, 2012
Thursday squat / Friday AM bench
Back squat - sans belt
135x1x3, 225x1, 275x1, 315x1, 365x1, 405x1, 445x1, 465x1, 485x1
Went in feeling hella rough. Very tired and fatigued. But somehow, as it seems to always happen, the heavier the weights gets the easier the squats go, my last one was the most pain free, and probably one of my faster ones. Really working on getting a good rebound out of the hole and driving my head back to get through my sticking point. My back has been getting tired, and hasn't been staying as flat as I'd like it to, making me go a bit on my toes, and I've got to fight to not shift forward.
Stopped early at 485, but I wanted to stop on a good note, and rest up, I've still got 2 more maxes, and I'd like to get as many reps above 500 as I can. Besides, everyone could tell I was exhausted... I'm trying not to be too pissed that I can't keep getting better every day like I did in week 2, but it's been almost 42 days, and 36 squat workouts... I think I'm allowed to be a touch tired, I'll adjust tho.
Next week's light week is 440 for 10 singles everyday, then a front squat max week, which is always fun, then 450 for singles, then another max week... If I don't hit above 525 this week, then I'll be able to do it next time around I think. I'm really looking forward to doing 10 singles a day with above 450, I'm not sure how far I'll be able to take it before I'm basically maxing on my light days, but every week I can hang on takes me that much closer to 600. Still have my belt to put on, I'm not expecting much more than 20lbs out of it, but every pound at this point is just gravy, I barely think about my belt anymore, but considering on front squats I notice a fair difference from my weightlifting belt... it should be good.
Going to shoot for 505 tonite,
Friday bench
225x5, 245x5, 265x5
-weights felt heavier than I would have liked them to, but wasn't particularly challenging. I'd like to get up to 3x5 with 295, being 80% of 365. That would be a good place to start I think. I'm either going to do a sheiko bench routine, or just do the bench portion of russian power. Lots of different things to try out, and I've got some time before I have to decide.
Have barely done any upper body training and haven't lost any weight... I need to do some back work, but honestly, my upper back feels pumped all the time already, I did some face pulls after my last back workout and I think they messed up my squat, so I'm just going to take it slow and add it back in when I can.
135x1x3, 225x1, 275x1, 315x1, 365x1, 405x1, 445x1, 465x1, 485x1
Went in feeling hella rough. Very tired and fatigued. But somehow, as it seems to always happen, the heavier the weights gets the easier the squats go, my last one was the most pain free, and probably one of my faster ones. Really working on getting a good rebound out of the hole and driving my head back to get through my sticking point. My back has been getting tired, and hasn't been staying as flat as I'd like it to, making me go a bit on my toes, and I've got to fight to not shift forward.
Stopped early at 485, but I wanted to stop on a good note, and rest up, I've still got 2 more maxes, and I'd like to get as many reps above 500 as I can. Besides, everyone could tell I was exhausted... I'm trying not to be too pissed that I can't keep getting better every day like I did in week 2, but it's been almost 42 days, and 36 squat workouts... I think I'm allowed to be a touch tired, I'll adjust tho.
Next week's light week is 440 for 10 singles everyday, then a front squat max week, which is always fun, then 450 for singles, then another max week... If I don't hit above 525 this week, then I'll be able to do it next time around I think. I'm really looking forward to doing 10 singles a day with above 450, I'm not sure how far I'll be able to take it before I'm basically maxing on my light days, but every week I can hang on takes me that much closer to 600. Still have my belt to put on, I'm not expecting much more than 20lbs out of it, but every pound at this point is just gravy, I barely think about my belt anymore, but considering on front squats I notice a fair difference from my weightlifting belt... it should be good.
Going to shoot for 505 tonite,
Friday bench
225x5, 245x5, 265x5
-weights felt heavier than I would have liked them to, but wasn't particularly challenging. I'd like to get up to 3x5 with 295, being 80% of 365. That would be a good place to start I think. I'm either going to do a sheiko bench routine, or just do the bench portion of russian power. Lots of different things to try out, and I've got some time before I have to decide.
Have barely done any upper body training and haven't lost any weight... I need to do some back work, but honestly, my upper back feels pumped all the time already, I did some face pulls after my last back workout and I think they messed up my squat, so I'm just going to take it slow and add it back in when I can.
Thursday, August 2, 2012
Wed max squat
Warm up
bike
hip stretch
Back squat - no belt
135x3x1, 225x1, 315x1, 365x1, 405x1, 455x1, 475x1, 495x1, 515xf, 525xf
Was feeling a little off, not as tight right fom the warm ups. My back wasn't feeling as strong as usual. I almost got the 515, but it rolled on my back, and that was that. I was going to attempt 5lbs heavier, but couldn't find 2.5s, so I went 525 and missed that too. I hate taking the same weight twice.
Going to get 505 tonite, then decide where to go from there. I feel a lot better after missing a couple reps, last time I did this I crushed my ribs on my belt and my whole right side spasmed, it was very painful. But I missed well, didn't drop the bar on the supports, bars are still good.
bike
hip stretch
Back squat - no belt
135x3x1, 225x1, 315x1, 365x1, 405x1, 455x1, 475x1, 495x1, 515xf, 525xf
Was feeling a little off, not as tight right fom the warm ups. My back wasn't feeling as strong as usual. I almost got the 515, but it rolled on my back, and that was that. I was going to attempt 5lbs heavier, but couldn't find 2.5s, so I went 525 and missed that too. I hate taking the same weight twice.
Going to get 505 tonite, then decide where to go from there. I feel a lot better after missing a couple reps, last time I did this I crushed my ribs on my belt and my whole right side spasmed, it was very painful. But I missed well, didn't drop the bar on the supports, bars are still good.
Wednesday, August 1, 2012
Tuesday squat max/ wed AM bench
Went in feeling fairly ok, good session.
Warm up
hip stretch
bike
Back squat - no belt
135x1x3, 225x1, 315x1, 365x1, 405x1, 445x1, 465x1, 485x1, 505x1, 525x1
Called coach Willie after the 505, it was a bit of a grind, and I didn't know whether to leave it in the tank, or go for it. He said go, Had a vey smooth descent, good rebound, fought through the sticking point, kept position. Probably the best squat of my life so far, way better than my last 525.
Tonite, I'm going to attempt 535, it's only 10lbs more, but I'm feeling some nerves, I don't like to miss reps, but the worst that happens is I'll miss, and try again tomorrow, and probably be pissed about it. Hit it, and i'm only 10lbs away from my goal of 545 no belt. As it is, I'm very close, I've set a nice small attainable goal, I think I'll hit it as long as I can keep my head tonite and the pain isn't too bad.
Wed AM
Headed in to train with Willie, wanted to ask him a few questions about the week... I was mostly over thinking things, he said just go to max, and the worst that can happen is you miss. fun times.
Bench
225 for 3 sets of 5
-felt fine, no pain, tons of elbow discomfort, may need to get some rehbands for those to help get me through benching again.
dumbell flys
3x10
face pulls
3x15
side laterals
3x15
I'm not dying to get back to benching or anything, I don't mind the layoff at all, but I also want to hit 405 before I die, so I've gotta get it back and going again.
Warm up
hip stretch
bike
Back squat - no belt
135x1x3, 225x1, 315x1, 365x1, 405x1, 445x1, 465x1, 485x1, 505x1, 525x1
Called coach Willie after the 505, it was a bit of a grind, and I didn't know whether to leave it in the tank, or go for it. He said go, Had a vey smooth descent, good rebound, fought through the sticking point, kept position. Probably the best squat of my life so far, way better than my last 525.
Tonite, I'm going to attempt 535, it's only 10lbs more, but I'm feeling some nerves, I don't like to miss reps, but the worst that happens is I'll miss, and try again tomorrow, and probably be pissed about it. Hit it, and i'm only 10lbs away from my goal of 545 no belt. As it is, I'm very close, I've set a nice small attainable goal, I think I'll hit it as long as I can keep my head tonite and the pain isn't too bad.
Wed AM
Headed in to train with Willie, wanted to ask him a few questions about the week... I was mostly over thinking things, he said just go to max, and the worst that can happen is you miss. fun times.
Bench
225 for 3 sets of 5
-felt fine, no pain, tons of elbow discomfort, may need to get some rehbands for those to help get me through benching again.
dumbell flys
3x10
face pulls
3x15
side laterals
3x15
I'm not dying to get back to benching or anything, I don't mind the layoff at all, but I also want to hit 405 before I die, so I've gotta get it back and going again.
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