High Bar Experiment

Thanks to a tip from an E-Friend, I decided to do something I haven't done in like 2 years: High Bar Back Squat.  The intention right now is to see if alternating between Low Bar and High Bar will help my elbow recover enough to be able to still Squat every workout.  If it doesn't work, I'll go to alternating LBBS and Front Squat.  If that doesn't work, I'll switch to HBBS full time, and finally if that fails, I'll alternate HBBS and Front.  Hopefully it doesn't get that far, because I don't know what the next step would be and don't want to think about it.  But, so far so good.  Too early to tell, really, since I went pretty light on HBBS so that I could focus on form and not falling over considering how long it has been since I have done HB.  My traps hurt a little since they are no longer used to it.  Almost no elbow pain, even through the Bench.  I feel it a tiny bit as I am typing now, but nothing really noteworthy.

Bench was alright.  OWU was a grinder on rep 2.  I decided to opt for 3x6 rather than 3x7 since I was tired and OWU was so hard.  I barely got rep 6 up for both sets 1 and 2, but I got 7 on set 3.  Go figure?!

Deadlift was a bit disappointing.  I had to rest 30 seconds between reps 3 and 4, and 4 and 5.  I ended up going for the big double anyway, but also rested 30 seconds between.  Got 'em all, but with all the rest, I am not sure I should go up next workout.  I was pretty tired, but I don't know how much of a role that played.


10.30.13

FBBS 5x225, 235, 245
Bench 2x252.5; 217.5x6,6,7
DL 405x3, 30 sec, 1, 30 sec, 1; 425x1, 30 sec, 1

More Pain

While my elbow didn't pop out, Hungarian style, it sure hurt a lot.  Maybe putting Squats back in for ALL workouts was a bit premature.  Maybe I'll try Front Squats on DL days from now on?  Who knows?  I did a quick flossing on both my elbow and knee before my workout, and my knee still feels great, but 3x5@315 on the squat really did my elbow in, and it really affected me on Press.  I only got 2 on the OWU and only did one set for 4 before calling it a day.  No Chins or Rows.

Now that I am flossing, my elbow is continuing to not feel the persistent throbbing pain for hours after my workout like it used to--and considering just how much it hurt today, I am EXTREMELY relieved that this is the case.  I do feel some discomfort, but normally, pre-VooDoo Floss, the amount of pain I felt during my session meant hours if not days of pain.  Not so anymore!

...Did I mention I got 3x5@315 on Squat??  I am not sure if I have ever done that before.  I can't remember, and am sure not going to look right now.  I know I have done 3x3, but I don't know about 3x5.  It felt really heavy, and set two felt ugly, too.  But, all in all, I am pleased.  

10.26.13

Squat 3x5@315

Press 2x187.5; 4x167.5

Today was another quick workout with major time constraints.  Also, I didn't sleep well last night.  Hopefully I can blame my lame Press on pain, fatigue and weariness.  I don't want to deload AGAIN on Press.

"Eyes" On the Prize

Didn't even feel like 6 days away.  :-)

VooDoo Flossed my Elbow and Knee last night, and then again (plus my shoulder) before my workout today.  Felt AMAZING!  I don't know how much was placebo or mind over matter (I suppose that is a bit redundant--or at least some over-lap) but I definitely felt a difference.  Strangely, when I got to my work-sets on Squat and Bench, I had MORE acute pain in my elbow than I usually do, but it dissipated more quickly and didn't persist like it normally does.  I'll take it!

Worked out with my bride today.  Good to have her back in the gym with me.  She remarked on how red my face gets when I squat heavy, and we also noticed some real red spots (popped vessels?) in my eyes afterwards.  She was nervous--and I admit I have been a touch uneasy about it too--but until my research points me to a real problem, hitting my goal is where I'll be keeping my gaze--red as it may be.

I did better (not great, but there was improvement) with pushing my knees out on the squat, today.  Hopefully that translates (with flossing) to less knee pain.

I forgot my micro-plates on the bench, which upset me, but I noticed before my third set and still got 7, so there is that.  I'll still repeat this weight, though.  

Rep 5 on DL was the hardest it has been in some time.  I am hoping it won't be a problem to get 405 next week--I am not ready to start micro-loading yet.  I got 2 reps on the heavy follow-up set of 420, though.  I have a chance (albeit slim) of hitting 470x2 by the end of the year.  This has a theoretical 1RM of 500, which is the goal.  I am really surprised by this.  I'll need to increase my food intake substantially if I am going to achieve it, which I can't really afford to do right now, but with 10 weeks left in the year, adding 5 pounds each week is doable since I average 1.5 DL sessions per week for those 10 weeks.  If I added 5 pounds to every one, I'd add 75 pounds.  Since that is HIGHLY unlikely, I guessed just 50 pounds--which will still be a stretch--and I think I am okay saying it is still a viable goal.  My theoretical 1RM after today is 445, which is--if I remember correctly--only 10lbs. under my all time PR.  Very exciting!

10.24.13

Squat 3x5@310

Bench 2x250; 2x5@215; 5x217.5

DL 5x400; 2x420

Speedy Workout

Well, I was sick of having too little time to workout, and needing to cut things out to accommodate, so I thought I would try to just bust through it with less rest and by doing warm-ups in between work-sets.  I have done these things before to one extent or another, but I usually am also cutting certain things out.  This time, I did not miss a single planned set, and did what usually is a 90-120 min workout in 70 minutes.  I am still exhausted from it all.

I did end up cutting my Press work-sets down to sets of 5, but that was all the real cutting I ended up doing.
Squat felt great, but since I use the same cage for Press, I warmed up with dumbbells for the Press in between squat sets.

Press I finally got 185x3.  It is a good thing I lowered my work-sets to 5s because sets 2 and 3 barely got 5 I was so wiped from going at the pace I was.

I pushed Chins, Curls and Rows all together, and by the last set of Rows, my arms were Jell-O®.

It was satisfying to get it all done, but I will probably regret making it public that I can do this long workout in under 90 minutes--my wife subscribes to my blog.  HAHA!


10.18.13

Squat 3x5x305
Press 3x185; 3x5@165
Chins BWx10; +15x5,4
Rows 3x6@200


Chins are not advancing very quickly.  It is kind of disheartening.

Quick Push/Pull Day

With elbow pain and a really short amount of time, I decided to skip squats, and warm up my DL and Bench together, then do DL work-sets, then Bench work-sets, and call it a day.  By the time I finished my (awesome feeling) DL sets, I had precious little time.  So, I switched from a 3x7 with 5 min rest between sets to 3x5 with 2.5 min between them.  I barely made it home in time for my first-born-in-the-wilderness to make his pre-school bus, and had to sprint half the way, pushing a double stroller to boot.  Good times.

I got the Level 1 Captains of Crush from my brother, and can already close it.  HAHA!  The left hand is still covered in leprosy (read "warts") so I have been unable to work as hard on that hand, but I still closed it on that one too.


10.15.13

DL 5x395; 1x415
Bench 2x247.5; 3x5@217.5


I will repeat 217.5 so I can try for the 3x7, but I will go up on the OWU to keep pushing high end strength.

Birthday Pain

Elbow pain is back.  Happy Bloody Birthday to me!  Skipped third set of Squats and had an okay Press workout, but didn't do anything else so I wouldn't be in pain all day for my birthday.  Will be getting myself some VooDoo Floss--Review forthcoming.

Squats felt okay except for the elbow pain.  Press was a little painful, and I think it was a bit weak because it was so early (I didn't sleep more than 5½ hours).  I did a heavy-ish 4th workset just for good measure.  OWU was only for 2, so I am repeating it--I really want 200 for a triple, so OWU will not move up unless I hit three each time.


10.12.13

Squats 305x5,5,0
Press 185x2; 162.5x6,5,5; 175x2


Now, to Valley Fair with my wonderful wife!!

McWorkout

I have been eating about $10 worth of McDonald's food five days a week for months now.  I think it has a lot to do with the steady progress I have been enjoying.  Today's being no exception.

Squat was a little tough, but besides a little looseness in my upper and lower back, I felt strong through all three sets.

Bench went pretty well, but I failed my last rep without a spotter so I had to call for help.  Oops!

DL was amazing, as it has consistently been lately.  Due to time constraints I made bigger jumps with less rest during warm-up and still killed the work-set.  And, with even LESS rest, I jumped up and did 410x1.  Felt super great!


10.10.13

Squat 3x5@300
Bench 2x245; 215x7,7,6
DL 5x390; 1x410

Uplifting Presses

Well, actually, the third set was de"pressing," not up"lifting."  I got one less rep at this weight than the last time I did 160# on press.  But, I got 182.5x3, which was pretty awesome.  It was a grinder, and probably wasted me for set three, but I am still on pace for 200 for a double or even triple by the end of the first week of November!

Squat felt pretty great, with still some form issues with lower back tightness.  I should really stop adding weight until I get it straightened out, but I am having too much fun.  Oh well.  I'll regret it later, but I never learn my lessons--why start now?

Chins/Curls/Rows easy as usual.  I find it difficult to care about these after heavy squats and presses.  They are progressing, so I am okay with them not being a big deal and not pushing them harder.

Elbow pain was rearing its ugly head, again.  Oh goodie!


10.7.13

Squat 3x5@295
Press 182.5x3; 160x7,7,5
Chins BWx6,6,6
Rows 3x6@197.5


Next workout I will be back to 300# on squats.  I am pleased with the results of this last deload.  Everything is moving swimmingly.  It appears that my DLing every 4th workout was too much time off, and my crazy sets for 12 weren't doing me any favors.  The old SS stand-by is helping me along with all three (four) core lifts again.

DL Singles--For Fun

Great day.  Even with a less than stellar bench performance, the Squat and Deadlift felt so great, it has left me on a high all day long.  I felt really strong until my last rep of Squat, where form just feel apart.  And with DL, I finished my work-set and followed it up with a 405# single--FOR FUN!  Good day, indeed.

I don't know how much my darling wife's early birthday present (a 60 minute deep tissue massage the day before) had anything to do with it, but I felt great the whole workout.  Thanks baby!!


10.5.13

Squat 3x5@290
Bench 2x242.5; 212.5x8,7,6
DL 5x385; 1x405


Depending on how I feel, I may throw them out from time to time, but I am going to start programming in heavy singles after my DL work-set from now on.  I am excited about it.

I will squat (assuming I hit 3 every week) 36 more times this year.  I am increasing by 5s right now, but even if I only average 2.5# for the rest of the year, I could be doing 3x5@380 by the end of the year!!  (This is my all time 1RM PR, for perspective.)  Crazy!  That COULD put my Squat 1RM at over 450 lbs!  I think I am getting WAY ahead of myself, but it is nice to think about.  I doubt my remaining linear progress will take me that far, but it is nice to dream.  I will need those extra 50 pounds because I don't think my DL will be even close to making it to 500, so if I am going to make my 1200 PL Total goal, Squat will have to make up the difference.  Bench will be a close call on 300, I am sure.

...and more pain

... since coming home from my workout and posting about it, those aches and pains have gotten worse--especially my left arm and shoulder.  Boo.  Unexpected.  If I had to guess the source, though it didn't hurt much at the time, so I am not sure, but I think it happened when I used a bit of momentum coming up out of the hole of a squat to readjust the 285 lbs worth of iron's position on my back/shoulder.

Ugh.

Through the Pain

Some moderate pain in my neck, both elbows, knees, etc... just lots of nagging little aches and pains.  I don't think it affected me too much, though.

I killed squats.  I was tempted to try for a 6th rep on set three, but I really don't need to push it right now.

I did a triple instead of a double on OWU for Press, and as usual it cost me in the work sets--but I am okay with it.  Adding work on the high end is beneficial.  I did the same work sets today as the last time I tried the same weight.  A little disappointing not making progress, but I don't know how much my elbow pain or heavy OWU played a role.

Chins, Curls and Rows were pretty run-of-the-mill.


10.1.13

Squats 3x5@285
Press 180x3; 157.5x7,6,6
Chins BWx10; +10x5,5
Rows 3x6@195

AHHHH! I can't believe it is October!!  Crazy!  I will have been at my new job for a year in a few days, and I will be 31 years old in 11 days!  C to the Razy!

Love/Hate

It drives me crazy how bi-polar I am in the gym (not to trivialize people who actually have bi-polar or manic/depressive disorders).  The slightest shift in how well I am doing/progressing can set me off spiraling into depressed frustration or lift me up into elated validation.  It is short lived, and I don't think I take it with me out of the gym, but for those 90-145 minutes, I am unbearably moody.

Today was a great day.  Except for the few short minutes after I missed my last Bench rep, I was UP the whole time.  Squat was easy, and DL was so smooth I went for a sixth rep (but I didn't push through it when it was apparent it'd be a grinder--just don't want to push DL too hard anymore--especially since I am DLing every other workout again).


9.28.13

Squat 5x265,280,285
Bench 2x240; 210x8,8,7
DL 5x380

Good Squats

I know I just said this squat deload is boring me, but today I really felt good doing my best to keep proper form.  I felt strong, even though the weight was deloaded weight.  I am glad I did it.

Press felt great, too.  The last time my work sets were at 155, I got 7, 6, and 6.  This time I got 7s across (barely--set 3, rep 7 was a grinder).  Improvement is expected, but it is nice to see it come to fruition since the last time was almost 2 months ago.

Chins were a breeze.  I pushed Curls a bit farther than usual, and I could really feel it when I got to Rows.  Rows felt pretty heavy.


9.25.13

Squat 5x255, 265, 270
Press 2x175; 155x7,7,7
Chins BWx5,5,8
Rows 192.5x6,6,6


With my OWU on Press leveling out at 2s, I am projected to get 200x2 by the first week of December.  I doubt I will be close to 225x1 like I had originally hoped, but I will do a couple 1RM tests in December to see how close I can get.

2 for 1

Saturday 

Squats were easy.  Did more than I planned on OWU for Press, which I think robbed me on the work-sets, but I am not too bummed about it.

Chins, as always, lost a lot of strength really quickly.


9.21.13

Squats 5x235, 245, 250
Press 4x172.5; 152.5x7,7,5, 25 sec rest, 0
Chins BWx10; +20x3; +10x4
Rows 190x6,6,10


Monday 

Squats were easy, again.  Some minor form break down from laziness and lack of concentration.

Bench was good, but I failed on the final rep with no spotter so I had to wait for someone to come help me.

DL was mostly easy with the last rep being a touch slow.


9.23.13

Squats 5x245, 255, 260
Bench 2x237.5; 207.5x8,8,7
DL 375x5


I hate how quickly strength can leave you.  I am also getting bored with this squat deload, but I know it is probably one of the most essential deloads I have done.  Time will only tell, but I think some of my goals may have been pushed out to 2014.  *sad face*

Back...

I created a new audio file to play as my alarm ringtone on my phone.  It yells "You have two choices: you can sleep, or you can meet your goals."  Guess how many times this has actually worked... well since it has been 15 days since an update, I assume you guessed correctly: ZILCH.

I hit the gym today, largely in part by my excellent wife's motivation, and it wasn't too bad, although I took a long time to shake the weariness from my bones, and I was exhausted the rest of the day.

Since I was more than 2 weeks absent, I deloaded.  Everything was easy except for DLs.  DLs were hard, and my form was atrocious.  But I am back in the saddle again.  Hopefully to stay.  School and work have been ridiculously stressful, but I think I am turning a corner.


9.19.13

Squat 5x225, 235, 240
Bench 2x235; 205x8.8.8
DL 2x405


Here is to finishing the year strongly, and to "meet[ing] [my] goals."

Squat Deload, Day 1

Squat deload was easy, although there are some balance issues with the eccentric being so "slow."

Press was a touch disappointing.  I pushed for a 180xF rather than just stop at 2.  The third was a super tough grinder, which I think spoiled my work sets.

Chins, Curls and Rows were relatively easy.  A tiny bit of discomfort on curls tells me I probably will have issues on that again, soon.


9.4.13

Squat 3x5@225
Press 180x3; 162.5x6,5,4, 30 sec., 1
Chins (with light curls in between sets) BWx7,7,8
Rows 190x6,6,10


I will repeat the Press set, with a lower OWU.  I will start at 172.5x2 and work my way up to a 200 double!

Massive(ly depressing) Squat Deload

I have been getting a pain in my right tibia and fibula from bouncing my butt off of my legs to get out of the hole, which clearly is bad form and injurious, so I tried to have a more controlled descent with only going a touch below parallel and it proved much MUCH more difficult.  With all my nonsense bouncing, the muscles necessary for a controlled ascent out of the hole are not nearly developed enough for the weights I am using.

I tried 3x5@315 and reps 1-3 of the first set were difficult, but I had decent form.  The fourth rep form broke down, and rep 5 was quite possibly the worst rep I have ever squatted.  So, I went down to 275 and felt über wobbly after 3 reps so I racked it and went down to 225 which was STILL somewhat difficult.  I will be deloading for 3x5@225, and going up 10lbs each workout.  I am hoping that will be enough to build strength deep in the hole.  With that, I am going to split up my DLs and do heavy 3s and middle 12s on different days, rather than the same day, and I will be DLing every other workout to compensate for lighter squats.  Hopefully that won't be too much DLing.

On Bench I failed my OWU @ 270x1.  Worksets were 7, a grinding 7, and then a disappointing 5.

DL was a monster with 400x3 and 350x12 (with rests of 20 seconds dispersed throughout).


9.2.13

Squat 315x5; 275x3; 225x5.
Bench 245x2; 270x0; 220x7,7,5.
DL 405x2, 20 sec. rest, 1; 350x6, 20s, 3, 20s, 3.


I worked a 12 hour shift and got inadequate sleep beforehand, but excuses don't make me feel better... I took way too long between workouts and I am just beat-up after today.  Work has been working me hard, and I am back in school.  I don't know how I am going to keep it up in the gym and be a good father/husband with all of this going on.  I guess I will just never sleep... I wish my gym was 24/7.

200 Pound Press 1RM PR!!

Well, I have finally done it!  I think I have had it in me for a couple of weeks now, but I didn't mind taking my time.  I didn't have time to do much else--I went through the motions of a Squat warm-up, but didn't go very far.  Then I nailed the 200x1 1RM PR on the Press, followed up by a 160x7,6,6.  The third set was really 5 with 20 seconds rest and a follow-up single.

8.24.13

Press 200x1; 160x7,6,6

Now I have to decide what my next goal is.  2 wheels (225#) is very doable by the end of the year, but it still may stretch me.  But more of a challenge will be a body-weight press.  Currently I weigh in at 230--but that is certain to go up before December 31st.  I think I will make it official: New year end goal for Press is a body-weight Press 1RM.

No Excuses

I have had some pretty nasty wounds (self inflicted in a near psychotic, practically deranged attempt at ridding myself of some warts) on my hands but that did not stop me from deadlifting like a champ!
"Deadlifting?" you ask?  "Isn't today Bench Day?" you inquire?  Yes.  I have switched things up... AGAIN.

Leg Pressing on one day, and Squatting AND Deadlifting on another seemed to be incongruent.  So, DLs accompany Leg Presses now.  This, I believe, will even out attention paid to the Posterior Chain.  Likewise, Rows and Chins have been moved to Press days; Dips are on hold indefinitely (don't wanna give the elbow and shoulder tendinitis an excuse to come back), and Shrugs will move to alternating Bench days with the DL.

Leg Press went smoothly, but was difficult.  Bench was slightly disappointing--I got my OWU, but only got 7,5,6 on the work sets.  I felt very tired--but decided to do DLs anyway.  I got all planned reps (with some protracted rests between reps 6 and 7, 8 and 9, and 10 and 11).  395x3 felt easier than 390x3, though.  That was nice.  I was wiped for a couple of hours afterwards, though.  My workout really kicked my butt today.


8.22.13

Leg Press 2x10@425; 15x360
Bench 1x267.5; 217.5x7,5,6
DL 3x395; 12x345


At this rate, I will tie my all time Bench PR 1RM at 275 by the end of the first week of September!!  I could be breaking the 300 barrier by the end of October!!!  315 by Dec 31st is a real possibility!!!!  At this rate (which I admit is not sustainable, but a guy can dream!) 315 will be low-balling it!!!!!  Exciting times!

I will be starting an EMT class this coming Monday, so I don't know how much that will interrupt my workouts, but if I can DL with a hand that looks like THIS:

Then there should be NO excuses if I don't make it in to the gym to at least do the main lifts.

Punny Workout

Didn't have a lot of time--the daycare was closing sooner than I'd have liked--so my Press work-sets suffered from inadequate rest, but I am okay with it.  My OWU and first set exceeded the last time I tried these weights (the OWU was easier than last time, and the 1st work-set was 1 more rep than last time), so I count it as a win.  Being "pressed" for time sucks.

Squats were awfully disappointing.  340x1 was a grinder, so 3x3 at that weight was out of the question.  went down to 315 to just get it out of the way, and it was fairly easy, although there was some form breakdown on at least one rep of all three sets.  I was just not concentrating.  Boo on me.

8.17.13

Squats 340x1; 315x3,3,3

Press 175x4; 160x7,5,3

175x4 is what I did last time, but it went up easier and faster than last time.  160x3 is clearly a step down, but 160x7 was a step up, and sets 2 and 3 were done hastily, and without sufficient rest.  I will stay at 160 for next time just on principle (and because I am really curious to see if I can squeak out a 3x7, or at least a 7,6,6 like usual), but I count today's press session as a win.

Good Day

'Twas a great day.  I was able to complete the whole workout at my pace, and got every single planned rep, and then some.

Leg Press was enjoyable.  Yes.  I enjoyed it.  I killed 'em, so how could I not??

Bench moved up.  Started new ... no idea what I was going to write there.  Wow.  "Started new..."  Yup, no idea.

My Bench moved up, which is nice.  Everything is moving these days--except for the squat, of course.  But AAAnyway.  I didn't go with the cambered bar for warm-ups today.  245x3 felt easier than a week ago, and 265x1 went up easier than 262.5 or 260.  Set three felt harder than 1 or 2 on work-sets for the first time in a long time.

I am tired, and clearly not in my right mind, so here are the day's numbers.

OH YEAH!  "Started new:" I am doing a new thing for Chin-ups on "C" Days: I am doing sets across with the third set to fail rather than three sets to fail.  I started at 6s.  Got 8 on set three.  Tried some light curls again to see if my forearm could handle it, and so far, so good.


8.15.13

Leg Press 415x8,10; 350x15
Bench 265x1; 215x7,7,7
Chins BWx6,6,8
Curls
Rows 187.5x6,6,8


Very little elbow pain during bench, and virtually none since my workout.  I am very pleased.

Power ADHD

Well, on a whim, I foolishly decided to test my 1RM on the Squat--without even knowing if I was going to be ABLE to squat.  I got to 365, felt at least 370 in me, but decided to cool it.  Whims shouldn't be followed--but I never learn that.  I need to FOLLOW MY PLAN!

Elbows were fine all the way through Squat, DL, and Press.  During my car ride to work, I started doing a little Captains of Crush work, and my elbow started to feel uncomfortable.  By the end of my work shift, I needed some Vitamin I and Equi-Block on both my left elbow and shoulder.  I am not too worried, but if this persists after my next squat/press day, we'll have to reevaluate how much recovery time I am giving myself.
During squats I focused (as always) on tight back and no weight on the wrists--but this time, per the suggestion of a friend, I tried tucking my pinkie under the bar to change the forearm angle.  We'll see if this helps long term, but my squat was pain-free today!

DL was tough.  390x3 was a huge grinder--I have probably never completed a rep that ground as much as rep three did.  I had to pause quite a lot between several reps before getting all 12 of my work set, too.  Tough tough DL day.  Is this from a lack of squatting?  Is the Leg Press coming back to bite me?

Set another Press 1RM PR with 197.5!  200 is just 10ish days away!  Since I was going back down to grab a works set (or three) at 157.5, I was fully expecting 7s across.  In stead, I got the same as I have been getting lately: 7, 6, 6.  It is okay, though, because next press day should be an improvement over last week's 160x6, 5, 5.


8.13.13

Squat 1x365
DL 390x3; 340x12
Press 1x197.5; 157.5x7, 6, 6.


Dips are on hold indefinitely.

Leg Press Not So Bad??

Paradigms may be shifting, but I reserve final judgement for when I get back to squatting and see how much, if at all, my squat has improved, suffered, or stagnated.  But initial thoughts are that Leg Press isn't so bad.  Of course, I already knew that since I was doing the Leg Press back when my elbow went bad on me last time.  I had very significant improvement from my first Leg Press workout to my second.

Bench went swimmingly.  I tried warming up with the cambered bar to increase range of motion--the theory being if my bottom is lower, then it will eliminate, or at least significantly mitigate, low sticking points.  I could really feel a difference at 185 (it was much harder), and 225 for 2 was surprisingly difficult.  I went back to a straight bar for 245x2 and for the OWU at 262.5.  262.5 went up like a dream, keeping the hope alive for 3 wheels before January 1st.  My third work set felt easier than my third set from my last Bench session.

Chins weren't awful, and Rows were fine.  Nothing really noteworthy there.


8.10.13

Leg Press 2x8@408; 15x335
Bench 1x262.5; 3x7@212.5
Chins 10@BW; 2x5@+20#
Rows 2x5@185; 6x190


I will be trying to squat on Tuesday before DLs and Presses.  I am going to try 3x3@330.  I missed 3x3@340 with the cambered bar on 8/1, so we'll see if this is too ambitious... but I am thinking it won't be a problem.  Whether or not my elbow cooperates is totally another story, and it could go either way.

Sumo Sucks, too.

I tried Sumo DLs and didn't like them one bit.  I was under the impression that I would be able to lift more with Sumo--I was misled.  That aside, I could only do 365 for one.  385 didn't budge.  I skipped Squats due to time constraints AND fear that my elbow, in reality, was not quite ready.  I haven't decided if I'll stick with Sumo or just do light conventional DLs opposite regular DL days--but hopefully my elbow will allow me to squat soon so the question will be moot.

I only did Presses after that, which were exciting and depressing at the same time.  I got 175x4, which was pretty satisfying (Force Factor computes this as a 195 1RM, which we already knew--I use the Bench to calculate it since, of the offered exercises, it is most like the Press), but then I only got 6,5,5 on my work sets.  Now, I forgot my 1.25# micro-loading plates, so I had to do 160, but I got 3x4@162.5 back in MAY!  With this deload, I should have improved more, don't you think?  Perhaps the 175x4 kinda took something away from the work sets (around the same time I was doing 3x4@162.5, I was also only able to do 180x1--but just did 175x4, so I suppose there IS that), but I am still incredulous.  I will go back down to 157.5 next workout (and try for 197.5 1RM PR) just to do it and see if I can get 7.  Then, hopefully, my NEXT attempt at 160 will be more gratifying and up to par with expectations.

No matter how I cut it, my Bench and Press are entering exciting territory.  I should try to remain positive about days like this.  I can't stop feeling like I want more all the time, but clearly my body is telling me to be more patient.


8.8.13

Sumo DL 1x365; 0x385
Press 175x4; 160x6,5,5

Leg Squats and Wintergreen

Well, I buckled down and did leg-press.  I was not going to be able to handle another sub-par Bench workout today, and so squatting with a regular bar was out of the question.  I have been suffering from some major shoulder pain since (I am guessing since I can't think of anything else that may be the cause) the camber was a touch too narrow on the cambered bar squats I did, so those were out too.

I am planning on trying some low-bar squats with a regular straight bar next workout, to see if my elbow has recovered enough to do so.  The plan is to do Leg Press on Bench days and Squats on Press days, until my elbow fully recovers.  Hopefully DLing will prevent too much loss of core strength vis-a-vis squat progress.

Leg Press wasn't too bad--I hate it on principle and on the premise that my squat will suffer, not because I inherently don't like the exercise (although it does make my left knee a bit more touchy than does the squat).  I could definitely feel a difference in my quads: it is much more quad dominant than low-bar squatting.  This is only feeding my fears re: loss of squat strength.  As a result. I will have to do a bit more in the Deadlifting to compensate for loss of attention to the posterior chain.  I have already planned some heavy Sumo DLs for next workout, so I will be doing SOME form of DLs every other workout, instead of every fourth workout like I have been.

Bench was great!  Hitting Leg-Press actually paid off!  I got 260 for a single (almost a double) and so tying my all-time 1RM PR of 275 shouldn't be too far off.  (If I had been doing a 1RM test, I'd have probably successfully gotten 265 or more--that is how good 260x1 felt.)  Work sets were all 7s, barely getting the last rep on set three.  Some elbow discomfort, but nothing too worrisome.

Chins were disappointing, but not surprising considering I haven't finished a whole workout in a while.  Rows were easy considering those are on a deload right now.

All in all, this was a very satisfying workout.


8.6.13

Leg Press 405x8; 315x15
Bench 245x3; 260x1; 210x7,7,7
Chins (BW) 10,6,6
Rows 3x5@182.5


In other news, methyl salicylate--the main ingredient in many liniments and topical analgesics (including two of the three I use) can apparently be fatal if not used wisely.  I suppose I will have to be a touch more prudent in my consumption of these products.

Leg Press Sucks; And a New PR!

Well, I just couldn't bring myself to do the leg press--so I did Cambered Squats.  The leverages are a bit too different for me to successfully complete my work-sets, but I certainly got a good workout.

Deadlifts were a bit harder than normal--but I don't know if that is because I was a bit too tired from squats or if my progressing is just slowing.

I got a new all-time PR 1RM on Press!!  Just five pounds away from my goal!!  :-)
I think I had a bit more leanback than I usually on my work-sets.

I had almost zero pain during Squats and only a very little bit more during the Press.  Dips were a different matter--but even then it was comparatively little pain as far as the last few workouts are concerned.


8.1.13

Cambered Squats 340x3,1; 315x2
DL 3x385; 12x335
Press 195x1; 155x7,6,6
Dips BWx10; +55x3


Pretty stoked with having a workout with little pain, and still having progress in the Press--oh, and not leg-pressing was pretty stellar.

Should've Stayed in Bed

I said I was going to take a few days off.  I said I was going to let my body rest and hope the tendons in my left shoulder and elbow would heal up.  Then my wife left with the kids to go play with their cousins and I was left with chores to do... hmm, Gym?  SURE!

I biked to the gym (not far, no biggie).  I got my squat sets, and was in a lot of pain because of it.  A liberal application of Blue Heat AND Tiger Balm,  1000mg of IB, 440mg of Aleve, and half a tab of of the wife's 4 year old post natal Oxycodone later, and I was still in quite a bit of pain.  Didn't get Bench OWU, and got one work set and was done.  Blech.

I will have to try the cambered bar--and if that doesn't work, I'll have to [glances around to make sure no one is listening] do the leg press!  I know, I know... I don't like it any more than you do--but I am doing so well that I don't want to back slide, and if I don't get this pain under control, I won't be able to finish a single bloody workout... Actually, I think I will move directly to the Leg Press, give it a week or two, then try a regular bar.  If that doesn't work, I'll go to Cambered.  Wish me luck.

I can't be too upset--I mean I did squat 2 sets of 10 at 270 pounds... that is pretty awesome in itself.  But Having that ruin the rest of my workout was a bit bogus.


7.27.13

Squat 3x305; 2x10@270
Bench 225x1; 210x6
No Chins
No Rows


I think I will continue to bike to the gym as time and energy permit.

The Press is Officially BACK!

Well, I finally tied my all time 1RM PR in the Press @ 190#!!  It went up much easier than last time (which was in Feb of 2012!)

My elbow tendinitis wasn't very bad (it was worse when I helped my sister-in-law move some furniture), but I had also put lots of Blue Heat and Equi-Block on it over the last 18 hours (and had 600mg IB and 440mg of Aleve in my bloodstream).  Squats went well.  Warm-up felt great (I love working out on my day off!) but the first set was a bit heavy with some major form wonkiness.  Second set went better with form issues on only the last rep.  Third set was about the same.

Skipped Dips and Sumo DLs, but did my Shrugs... (oh yeah, by the way, did I mention that I decided to add light sumo DLs on Shrug days as assistance?)


7.25.13

Squats 3x3x335
Press 175x3; 190x1; 152.5x7,6,6
Shrugs 10x135,225; 315x5; [added wrist straps] 365x10

So stoked that I could hit (tie) a Press PR in the midst of elbow pain!  PRs for the other lifts should be around the corner (with maybe an exception for DL.  I am purposely taking that one nice and easy).  If I average 2.5 lbs/week for the rest of the year, I will add 55 more pounds to that total!  (I have the potential to get 7.5 every 2 weeks, but even 2.5/week is going to be hard to maintain.) I could hit a 1RM of 245 pounds by the end of the year!  That is probably pretty ambitious, but cool to think about.

If I add 55 to my Bench, I'll be just 2.5 pounds short of 3 wheels!  Less ambitious is to add just the 55 to my Squat and DL*, which would put me at 3x390 (which would effectively put a 405 1RM in the bag) and 2x435 (which would put me far short of my 500 DL goal for 2013).  This would put my theoretical PL Total at 440/312.5/460:  1212.5!!  So, even though I will most likely not get 500 DL, a 1200 total is possible!  I will have to remain consistent and injury free [knock on wood] (and add a pinch of luck) but this is exciting to see it as a real possibility!




*Blogger's note: Current programming dictates that I only DL heavy and conventional once every 4th workout so 55 pounds is more unlikely.

"Ouch!"

Tendinitis started bothering me almost right away during warm-ups.  I got through squats but they felt heavy and focusing on form issues that might alleviate my elbow pain only made them feel harder.  Pretty cool that 300lbs is now my "light" triple for OWU!  [*grin*]

Bench was tough on the elbow, but I got through it without missing a rep, surprisingly--although there was no (+) on set three.

Chins and Rows got two sets each--as always I was exhausted from no sleep and pressed for time.


7.23.13

Squats 3x300; 2x10@265
Bench 1x257.5; 3x7x207.5
Chins BWx10, 8
Rows 180x5, 5


I am excited with all the success I have had, and I will be immensely and exceedingly bummed if my elbow halts that in any way.  I have PRs around the corner for most of my lifts, and don't want all of that to go Amtrak.  I got some Blue Heat and Equi-Block.  I hope these work!

"Who needs sleep? No you're never gonna get it."

Well, I have a Dr's appointment tomorrow, before work, so I knew I had to workout today and I was EXHAUSTED.  Brought the kids to the zoo yesterday and walked around in the sun and heat and didn't get to sleep until after 1 AM last night.  At the gym by 930 this morning, it was destined to be a poor showing, but I was still surprised at how heavy 330 felt on 3x3 squats.  I also had to rest for about 10 seconds between rep 7 and 8 on DL 12s.  I failed all OWU on Presses and time constraints forced me to skip Dips entirely.

Oh, and Hey there Mr. L. Bow Tendinitis, it has been a such a long time that I had forgotten all about you!  You know, I can't say I am really all that excited to see you again.


7.19.13

Squat 3x3@330
DL 2x380; 12x330
Press 180x0; 190 (skipped); 150x7,6,6
Dips skipped.

I was grateful to still get 7,6,6 on Press considering my monumental failure on OWU.  OWU really bugged me since I wanted so badly to tie my all-time PR 1RM on Press.  I couldn't even get 180 up!!  Boo!  Oh well.  There is always next week... assuming I get more sleep.

But, who really needs sleep anyway?

Accessories Step Back

Haven't been consistent at ALL with my accessory work for quite a while now, and I really noticed the effects today.  Chins and Rows need a deload since I haven't worked them well for some time.  I wasn't able to complete a real set at the original planned weights.

Squats and Bench both felt a touch heavier than expected--I may not be warming up sufficiently well.  If that is true, I am screwed, because I already take way too long in the gym.  I got all my work sets just fine, but they were more of a grind than I'd hoped.


7.17.13

Squats 3x295; 2x10x260
Bench 1x255; 205x7,7,9
Chins BWx10; +35x4,3
Rows 3x5x185

My 2x10 Squats have finally moved up to what I foolishly thought I COULD do when I first started the new program on June 3rd.

I had originally planned on testing my 1RM on Bench when my OWU passed my last 1RM test (which it will on my next bench day) but I think I am content to just continue with my OWU as is and let my 1RM continue to grow in the background.

Decent Day

Squats felt a lot heavier than I anticipated--even though I got a fair amount of sleep compared to what I usually get--and form broke down pretty badly, but I would be darned if I was going to dump the bar.
Press didn't move up AS much as I hoped, but I am still well on my way to setting some serious PRs soon.  I am only 2.5lbs away from tying my all time Press 1RM PR.  I was hoping for sets of 7 across, but I only got 6 on set 3.
Did some light DLs because I don't like only DLing every 4th workout.  Dips were strong and Shrugs were okay.


7.13.13

Squats 3x3x325
Press 3x177.5; 1x187.5; 147.5x7,7,6
DL 2x3x275
Dips BWx10; +50x5,5
Shrugs 355x10

Slurpee

Happy 7/11!  No 711 convenience stores around me (that I know of) so no free Slurpee for Joose.

Squat and Bench were good, but too much chatting with the bros made for quick (and lame) chins and rows.

Didn't repeat the 10 reps on set three, but 9 was still acceptable.


7.11.13

Squat 3x290; 2x10x255
Bench 252.5x1; 202.5x7,7,9

First Full Day Back

Hit the gym today, with a minor re-deload on Press.  It was a pretty good day, and made up for the disaster which was my last press day.  I can never be mad when I get to do DL 12s!


7.8.13

Squat 3x3x320
DL 2x375; 12x325
Press 175x3; 185x1; 145x7,7,8
Dips BWx10; +45#x5,5

Just another day in the gym.  I am glad my 2 weeks off and my vacation didn't throw me off much at all.

California Benchin'

Worked out with my brother (the person who got me on SS in the first place) for the first time in like 16 or 17 years!  AND we got to do it in the OC!  This was my first day of the Bench Deload, and I feel like it was a success.  I am getting a lot of volume in with the deload, and that should reap benefits in the long run.

Squat 10s moved up according to plan, even though it has been weeks since I have squatted.  That was a pleasant surprise.

I skipped chins and rows in the interest of time--I was on vacation, after all.


7.5.13

Squat 3x285; 2x10x250
Bench 1x250; 200x7,7,10

TEN REPS on set three!! I was very pleased.

Bleh... Press

Took like two weeks off (not because I wanted to, just had no bloody time) and only had time to do the Press before I had to catch a plane to California for our family reunion.  It was awful!!  I didn't have a very good session at all, so I am deloading again to make sure I get back into the swing a things quickly.  It will be a small deload, though.


7.1.13

Press 175x1 (I failed at 185x1, which was the planned OWU); 155x5,4,4.

Absolute rubbish.  I was tired, in a rush, and hadn't worked out in two weeks, but to go from 182.5x2 and 152.5x6,6 and 7 to THIS is totally lame.

Ugh

Had a half hour before I needed to shower and get ready for work... so I did Squats and Bench concurrently and skipped everything else.  Yup--no need to re-read that.  I said "CONCURRENTLY!"  I would do a warm-up set of one, then go do a warm-up of the other... and kept going until I was doing work-sets of each.  And, since on Bench days I am doing squat 10s, Bench suffers.  I think I need to deload more because I BARELY got my 3x6 on this deload.  OWU was only 7.5# short of my last 1RM test.

I was exhausted and sweating like nuts for the rest of the day.  Squats 10s are really starting to hurt as the weight increases... but they hurt so good, you know?  My first attempt at a set of 10 was at 260, when I first started this new program, and I only got 5.  260 is now only 1 week away if my progress stays constant!


6.22.13

Squats 3x280; 2x10@245
Bench 1x247.5; 3x6@215

I am going to deload further to 200 lbs. on Bench.  As long as my OWU keeps going up, my ego will be able to absorb the big deload--a la Presses right now.  Combined with micro-loading and heavy OWUs, I am hoping a drastic deload of this magnitude will really kick-start some good progress.

Press 2RM

It was a short workout today with family plans starting early.  It was only long enough for Squats and Presses, but that was enough for a great workout!

Squats were supposed to be 3x3@310, but being so close, I couldn't resist going with three wheels.  Got 3x3--piece of cake.

Press 1RM of 180, with a failure at 182.5, was set back on May 1st.  Last week I did 180x3 and today I got 182.5x2!  I am very pleased!  I wanted to get 7 on my third work-set with press, like I have the last several Press sessions, but I barely got 6 up.  I was not satisfied so I waited 10 seconds and hit a single, then waited another 10 seconds and hit another single.
That made me feel a bit better.

No Dips or Shrugs, but that doesn't bother me--I had a great workout and a great day with my family.


6.20.13

Squats 3x3@315
Press 182.5x2; 152.5x6,6,6 (10 sec pause) 1 (10 sec pause) 1

So, if I am not mistaken, and no injuries or other unforseeables get in the way of me getting in every workout, July 22nd will see two very big PRs for me on Press: a 200 lbs. 1+RM, and 3x5@170 lbs.  I hope I did not just jinx it.

Bench Failure

I was exhausted after Squat and totally bombed on Bench.  Barely got my OWU up, and went 4,3,3 on work-sets.  I failed on rep 4 of set three without a spotter, so I had to lower it to my chest and wait for a couple of seconds for someone to run over.  My chest has been in pain ever since... not sure if it is superficial or internal... I am a bit nervous--and apparently an idiot.

I will deload bench and move to micro-loading.  We'll see how that goes.  As with the Press, I will continue to increase my OWU--no deload for that.  Next Bench workout will be 247.5xF and 3x6+@215

6.18.13

Squat 3x275; 240x10,10

Bench 1x245; 230x4,3,3

Chins BWx10,10,8

Rows 200x6,6,8

On FIRE!!

Today I felt AMAZING!  It was day 2 on C4 pre-workout supplements, and that may have had an effect, but whatever it was, I felt Über awesome.

Squats were pretty easy, although I kept the third set to three reps this time.

DLs felt great!  A heavy set of 12s on deadlift is the best feeling in the WORLD!

I got THREE reps on Press OWU (which was my 1RM only 45ish days ago!) and still got my (lately) traditional 6,6,7 on my work sets!  I can't express how vital my OWU going up has been to me not jumping ahead of my planned deload.  At this pace, 3x5@170 will be the middle of July and will fall with ease!  And in the same workout 200x1 will likewise be in the books!!  CRAZY!  I'll be pressing my BW in no time!!  AGH!  I am super excited about how smoothly things are going!

I can't express how good this felt.  All day afterwards, until about 10PM, I was just going going going.... then I just CRASHED at 10PM.  I am dead tired and going to bed.


6.16.13

Squat 3x3@305
DL 1x375; 12x320
Press 180x3; 150x6,6,7
Dips BWx12; +40#x6,6


I am really enjoying this new program.

Starting Strength -- Strength Standards Tables... Where do you fall?

Here are Mark Rippetoe's 1 Rep Max Strength Standards Tables.  He has all sorts of disclaimers about them (some useful, others meaningless) but if just for fun, check them out and see where you stand.

If anyone out there actually both reads my blog and does these lifts, post a comment where you fall on the tables.  Then set a goal for where you'll be in 6 months!

At the 220 weight class (I am a little bit heavier than that, but not by much) I am, in order of Press, Bench, Squat, DL, and Power Clean, Categories IV, III, III, III, and III.
Goals:

Press: I JUST squeaked into Cat IV, so making Cat V in six months would be quite a feat... maybe I could make it a goal to get down to 198# class?  I dunno... just thinking "out load."

Bench: Making Cat IV would be AWESOME!!

Squat: Squatting over 400# has been my goal for a loooooong time.  It is the MAN squat.  I think it is definitely doable by the end of the year.

DL: Likewise, DLing over 500# is the year-end goal, so Cat IV is very doable.

Power Cleans:  I am not going to set a goal, I think.  I have not cleaned in a while, and have no intentions of doing so for some time to come.  Oh well.

So, Goal Recap: be at the 198 pound class and be at Cats V, IV, IV, IV, and Who Knows (for P.Cleans)?

Week 2, Day 2

Squats felt a bit heavier than I had expected.  For the first time in a while I didn't have a '+' on my last set of Bench--I just got the three sets of five.  The sixth rep on set three felt good coming down, but I just hit a wall on the way back up.  I was not surprised, though... the first set felt particularly heavy.  My first stall on Bench is probably not too far down the road, so I will have those micro-loading plates ready to go soon.
I seriously considered going for a double on my OWU, but I didn't have a spotter and didn't want to take away from my work-sets.  Probably for the best considering how hard the work-sets ended up being.
For the record, I just did a 3x5 at the same weight I tested as my 1RM on April 1st!!

I started a cycle of C4 pre-workout today... we'll see if it has an effect.  I couldn't really tell today.

Rows are still going strong, so I am upping my sets to 6+ rather than 5+.  I'll be rowing 200 on Tuesday!

All in all, I am glad that my shoulders, elbows, and lower back seem to be holding up relatively well.  Sleep and nutrition continue to be problematic.


6.13.13

Squat 3x270; 2x10@235
Bench 1x240; 225x5,5,5
Chins BWx10; +30x5,5
Rows 195x5,5,8

The family is having a reunion in SoCal the first week in July, so I have been tempted to switch to a higher rep scheme, and actually DOING the HIIT I keep putting in my program so I am not a completely disgustingly fat cow when we go to the beach.... but with all the good stuff going on, I am hesitant to mess it up.  I want to keep getting stronger--to heck with fat loss.

Week 2, Day 1

Feeling great!  Sleep and nutrition still suck, but I was able to hit everything today!

I felt weak, tired and slow on Squats, but I got all three sets of three (plus a bit more on set three--don't know what possessed me to do that!).
Press warm-up felt amazing so I did a double on my OWU!  I actually got pretty close to a third rep, but I couldn't lock it out.  It didn't take much from my work-sets, though.
Banged out some dips and shrugs afterward.


6.11.13

Squats 300x3,3,5?!?!
Press 2x177.5; 147.5x6,6,7
Dips BWx12 (couldn've done more!); +35x6,7
Shrugs 10x135,225; 5x275, 315.  [Strapped]: 345x10

Tweaked my left knee during my last set of shrugs... but I walked home and it doesn't feel too bad.

Side Note: Regarding 1RMs

Side note:  I don't plan on testing my 1RM on anything for a while.  Maybe I'll test Bench when my OWU exceeds my most recent 1RM (Current OWU=235; Current 1RM=255) which will take me at least until the first week of July.

Press: who knows.  Maybe when I finally get that elusive 3x5 PR @170.  That won't be for at LEAST until the end of July--assuming I don't fail at ALL between now and then--which is doubtful.  I mean, come on... it is the Press and I, after-all.  I'd REALLY like my next 1RM to be a PR >200!

DL, maybe the same as Bench where my OWU (340 at the next workout) equals my current 1RM (405) which will probably take me into September since I only DL every fourth workout now.  I'll test my Squat 1RM when I set a new all time PR 1RM on DL (>455).  Who KNOWS how long THAT will take??

Day 3 = AWESOME!

What a GREAT day!  Finished week one off strongly and solidly.  It could be that I low balled Squats and DLs a bit, but even so, I killed it on Bench and I feel really good physically--and considering I injured myself last week, that is saying something.  And I REALLY enjoyed squatting three times in a week again!

Light OWUx3 felt easy on squats.  The first set of 10@230 felt lighter than 10@225 on Monday.  I planned on trying for 12 on set two, but I forgot and racked it after 10 without even thinking.  Oops!

OWU on Bench felt like I could've done 2 or 3 easily.  The first set of 5@220 made me a bit nervous--but I guess I was still just not all the way warmed up as sets 2 and 3 were easier.

Pull-ups suck.  They just do.  They really hurt my shoulders, so I am switching 'C' Days to have chins as well as 'A' days... just without added weight.

First set of Rows felt heavy, but I think it was just another case of poor warm-up because the rest went just fine.


6.7.13

Squat 3x265; 230x10,10
Bench 1x235; 220x5,5,6
Pull-ups 1x9
Chins 9,8
Rows 190x5,5,8


All in all, I like my new programming thus far.  It'll take a month or two to really see if I am getting anywhere.  But I it bears repeating:  Squatting three times a week again feels AMAZING!!

Day 2 of New Program

I really enjoyed today's workout.  I did have a time crunch, so I didn't get to dips, but everything else was awesome.

Squats felt iffy on the first set, but the next two felt like a breeze.  I decided to not use the cambered bar.
DLs were a joke.  It felt really good to do a set of heavy(ish) 12, though.  The OWU was easy, too... it should be, I suppose--I could probably do 5 or 6 at that weight.

Press was good, but I was hoping I could do a bit more than I did at the deloaded weight, but I am not unhappy with it because I felt like I could have done the OWU for two, and it was only 5lbs under my most recent 1RM!

I have been really focusing on form with this new program--especially with Squats and DLs.  I felt pretty good today in that regard.


6.5.13

Squats 3x3@295
DL 1x355; 12x315
Press 1x175; 145x6,6,7

New Regimen Plus Squats and Bench

I am just not getting enough sleep.  My work schedule sucks so badly, and I haven't noticed much difference with the CPAP, yet, if any.

I was exhausted today during my workout... squats sucked, and had me reconsidering my break from Pre-Workout supplementation.  I am switching to a new 3 day/week SS inspired workout program.  We'll see if eliminating a day will help.

I didn't work out on Saturday, as planned, because I was too tired to work out before my son's birthday party--which was awesome, thanks for asking--and had to go to work afterward.

Today I did the first day of my new Program.  I had some pretty bold numbers that had to be reevaluated on squats.  Bench did not disappoint, though.


6.3.13

Squats 1x270; 5;260; 10x225
Bench 1x230; 215x5,5,6
Chins BWx10; +25x5,5
Rows 185x5,5,8

NEW PROGRAM: There are four workouts (A-D), but they are rotated through, following a three days per week schedule of M, W, F or T, Th, Sa.

A
Squat 3xn; 2x10@m
Bench 1xn; 3x5+@m
Chins BWxF; 2xF@BW+n
Rows 3x5+@n

B
DL 1xn; 12xm
Squat (Cambered) 3x3xn
Press 1xn; 3x5+@n
Dips BWx12; 2xF@BW+n
Sled/Stairs

C
Squat 3xn; 2x10@m
Bench 1xn; 3x5+@m
Chins 3xF@BW
Rows 3x5+@n

D
Squat (Cambered) 3x3xn
Press 1xn; 3x5+@n
Dips BWx12; 2xF@BW+n
Shrugs
Sled/Stairs

CPAP

A few months ago I went to a sleep study to determine how bad my sleep apnea was.

Well, they determined it was bad enough to get a CPAP machine.

Hopefully this will put a dent in my near constant weariness.  As this is a training log, I suppose I should put it into lifting terms how this will benefit me--but I am assuming the few people who read this can draw the obvious conclusions without my help.

Hurt

Due to Memorial Day, I combined Monday's and Wednesday's workouts on Tuesday.  I pushed myself too hard (read: got the lifts at all costs with no regard for form) on squat, failed miserably on Press (I am deloading and sticking with micro-loading) and as a result have been in quite a bit of pain for the last few days.  I will be skipping going to the gym tomorrow (Friday) and doing an easy watered-down combination of Friday's and Saturday's on Saturday (well, the "friday" portion will be lighter and watered-down... I won't be skimping on the Bench at all).  I may switch to two or three sets of 8-12 on Squats, and probably sets of 8-12 on DL too.  Just to give my body a break for a while.  I pushed it hard the last few months, trying to get back to pre-hiatus strength levels.  I am not there, yet, but a deload might be good for me, anyway.

At first, during warm-ups for the squat, the weight felt super light.  I thought the day was going to be a breeze.  Then, during the work sets, I just felt awful... but I pushed through it--for which I have been paying the price ever since.

After one failed set at working weight for the press, I lost all my gas.  I was exhausted.  I did a back-off set and some chins and got the heck out of the gym.  Ugh.  Terrible day.

Hip Mobility work w/light stretching
Squat OWU 1x310
Squat 3x5@290
Press OWU 1x172.5
Press 162.5x4; 155x5
Chins BWx10; +25x5

I really need to work on my hip mobility, hamstring flexibility, and keeping good, tight form on all my lifts.  I really don't need an excuse to be out of the gym again--especially not a painful one.

Pre-Workout Blues

I am cycling off my pre-workout to give my kidneys (and my wallet) a break.  When I got to my Bench OWU I thought "oh crap, this is heavier than it should be."  I was certain that no pre-workout (and insufficient sleep--the guys who set me up with a CPAP left out an essential piece of equipment, and I can't get in touch with them until after the holiday weekend--and a worthless breakfast) was going to do me in for the work sets.  I was wrong, but I did tire out more quickly later in the session.

I ended up killing the work sets, with the exception of my "move up" set at the end.  Press was a disaster, though--and I didn't even attempt my Farmer Walks.  Ugh.

I am stuck between not wanting to be reliant on supplements, and wanting to have explosively successful days in the gym as often as possible.  We'll see what happens while I am off of them.


5.25.13

Bench OWU 225
Bench 210x5,5,7; 215x4 (I was expecting at least one more)
DB Press 5 w/50s, 60s (this was a grinder, considering I did 6 w/65s last week); 1 w/70s (WHAT??  Only ONE??!)

Bench went up, which is my Saturday focus, so I am pleased.  Tired, but pleased.

Pushing Through the Pain

Well, more accurately put would be "Pulling through the pain."  During my warm-up on Deadlift, I felt something tweak in my neck and upper back just on the right side of my spine.  It was (and still is) quite painful.  I struggled with continuing, but eventually decided to keep going.  My next warm-up was excruciating, but my final warm-up, the OWU, wasn't so bad pain wise, however 375 felt heavier than 405 did last week.  Also, my work sets felt really heavy--going from 405x1 and 345x8 last week to 375x1 and only 350x5 this week was totally lame.

Squats started slowly, and felt heavy--like I was squatting through sludge rather than good ol' fashioned air.  I thought about throwing in the towel, but when work set no. 1 hit the planned 6 reps, I was committed.  I lost tension in my lower back on rep 5 of set 2, so I didn't try for a 6th rep, but I got 6 reps on set three with ease.  I probably could have gotten 7 or 8, but thought I'd pushed myself enough for the day.  I consider this redemption for my dump on Monday, and will be moving up next week as planned.

In the end, I was glad I pushed through it... but I don't know how smart it was.  The story'd be very different had I hurt myself more by continuing.  This "ends justifying the means" training mentality, when I am not a competitive athlete, probably isn't very bright.

Pull-ups increased a bit, and I decided to do a bit of abs before calling it a day.


5.24.13

DL OWU 375
DL 5x350
Squats 285x6,5,6
Pull-Ups BWx9.5; +10#x6,5
Sit-Ups 2x10
Leg raised 1x10

I have not been weighing myself, so I am not sure how much my Pull-ups are being influenced by possible weight-loss.  Hopefully the opposite is true.
"n.5" means I did a little leg kick to finish the last rep so I gave myself credit for only half a pull-up.

Press Failure

Micro-loaded the press but still failed miserably.  Dips went up again, though.  I don't really care about assistance exercises so much, but it is nice to know I am at least getting stronger and not just spinning my wheels.

5.22.13

Press OWU 172.5

Press 162.5x4,4,4

Dips BWx10; +30x7,7

Push-ups 30, 15

I skipped sled work so I could spend some more time with the wife.  

Weary Squats

I don't think I was completely recovered from Friday's DL craziness, plus my sleep and work schedule has been awful.  Anyway, on set three, rep three of squats, I had to dump.  I didn't think I was failing, in fact I felt strong, but my lower back didn't stay tight and my center of gravity moved forward and I lost my balance.  I felt good, and I contemplated reloading the bar and trying again, but I decided to listen to my body and just call it good.  Bummer.  I will show Gravity, The Iron, and 285 pounds who is control on Friday by going 3x6+ for good measure.


5.20.13

Squat OWU 305
Squat 285x5,5,2
Pull-Ups BWx10; +15x7,6
Rows 180x5,5,8

Bench 1RM

I decided to make my OWU into a 1RM test on the Bench.  About a month and a half ago it was 225, which was exceedingly depressing.  Today I increased by 30 pounds!  Today's bench exceeds my Powerlifting Meet Bench last year about this time.  I am very please with that.

But then, since I tested my 1RM for OWU, I wasn't convinced my planned work sets would be successful.  Thankfully, my fears were unfounded.  OWU is really paying off in the bench!


5.18.13

Bench 1RM: 255
Bench 215x5,5,6
Farmer Walks w/90s, 105s, 115s
DB Press 5 w/50s, 60s; 6 w/65s

Skipped Car pushes today.

Deadlift Crazy! 5.17.13

My wife asked me what my 1RM DL PR was, and so it got me wondering what my CURRENT 1RM is.  I decided I'd be lucky if I got 405 since I only got 385 a month ago.  I was so wrong--405 jumped off the floor!  I decided to be happy with it, though, since I really did want to do my planned 345xF, so instead I just treated the 405 as an OWU--which everyone says NOT to do on DL, HAHA!

I screwed up squats, though.  I had programmed 3x5+@285, but forgot and did 280.  Dang.


5.17.13

DL OWU: 405
DL 345x8
Squats 280x5,5,6
Pull-Ups BWx9; +10x6
Chins +10x7


Overall, a great day.  Not the end of the world to repeat a squat DL workout--but I am still upset with myself.

3rd Time's a Charm -- 5.15.13

Well, I had decided to deload on the press (just 2.5#) but my pride required me to give 160 one last try.  I made it!  I had a protracted rest between sets 2 and 3 (8 min) and I had a bit more hip thrust and lean back than I usually do, but I got rep 5 on set 3!  My back off set of 135 to failure was 2 less reps this week, though.

Dips are roaring back.  Interesting.
Push-ups are stagnating.
Car pushes were brutal.


5.15.13

Press OWU 170x1
Press 160x5,5,5; 135x6
Dips BWx10; +25#x10,8
Push-ups 25,20
Car Pushes


Not excited to be back to the grueling grind of trying to get my Press to increase.  I want to hit 200 soooo badly!

5.13.13

Killed some heavy squats.  I set the OWU 5# lower than last week (even though I moved up 5# in my work sets) in hopes to be less gassed for Power Cleans, but it didn't work.  I got my butt kicked by P.Cleans, and also hurt my arm a bit doing them, so I will take a few weeks off and then deload to 155.

Chins are getting stronger.


5.13.13

Squats OWU 300
Squats 280x5,5,6
Chins BWx10; +10#x8; +15#x6
Rows 3x5@175
P.Cleans 177.5x3,2; 155x3

Feeling good about squats, but P.Cleans are disappointing.  Feeling badly notwithstanding, P.Cleans are more of an accessory exercise so I don't feel badly holding off on them for a while since Squats are doing so well.

5.11.13 Sq, DL, Bench

What a great Bench Day!!  I knocked my planned DL and Squats out of the park (even after helping a neighbor move some heavy furniture--including a cast-iron wood burning stove), and then killed my bench!

Friday was crazy, so I combined the most important parts of Fri and Sat workout.


5.11.13

DL 340x6
Squat 275x5,5,6
Bench OWU 1x215
Bench 200x5,5,8; 210x6!?!?  AWESOME!
DB Press 5w/50s, 60s; 4w/65s
Pull-ups and Curls

I'll be testing my Bench 1RM next week: the goal is 245, which will be +20#s from April 1st.

I applied to the Waterloo, IA fire department.  Will keep you posted.

Press Day -- 5.8.13

This was my second attempt at 3x5@160 on the Press, and it was my second failure, although I did improve over the last time (which includes doing OWU on the Press this time).  Last time I got 4, 4, and 3 reps--this time I got 5, 4, and 4.  It looks like I am pretty much back to where I was before the hiatus, at least on the Press--but not back to my all time highest strength in the Press.  Looks like Microloading is in order; I'll try 157.5 next time.

Dips were impressively stronger than they have been in a long time, especially after doing what I did on Press--however Push-ups clearly suffered as a result, which I don't really care about.

All in all, 'twas a pretty good day.  We drove to a parking lot and pushed the car around in lieu of a sled--it is a VW Golf, so it is pretty light... for a car.


5.8.13

Press OWU 170x1
Press 160x5,4,4; 135x8
Dips BWx10; +15#x10; +25#x7
Push-ups 20, 20
"Sled"

Over-Warm-up

Trying a new thing called "Over-Warm-ups (OWU)" or "Primer Singles."  I work my way past my work sets on Squats, Bench and Press, by doing a heavy single and then going back down to the work sets.  I am hoping it will stimulate some additional growth considering I used to be able to do so much more weight.

I underestimated my first bench OWU, and ended up doing a triple of even more weight after my work sets. Squat OWU left me feeling a bit gassed, which ended up making my work sets a bit of a grind and that really affected my Power Cleans at the end of the workout.  I am going to keep doing the OWUs, though.  I like the idea.

Power Cleans ended up being a mixture of Power and Full Cleans.  I went way below parallel on several of the reps because I was too tired to get the bar high enough to get under it without going really low to do so.  I was dead tired, and my form was awful.  My last set of these, last week, was at 175, and it was easy.  Today, every set at 175 felt like a lot more than 175.


5.4.13

Bench OWU: 205x1
Bench 195x5,5,7; 210x3
DB Farmer Walks with 85s, 95s, and 105s.
DB Press 5 w/45s, 55s, 65s.
Shrugs 10x335


5.6.13

Squat OWU: 1x305
Squat 3x5@270
Chins BWx10; +10#x6,6
Rows 3x5@170
P.Cleans 5x3@175

5.3.13

DLs felt good.  After 2 warm-up sets at squat, I was a bit worried that I had spent too much on them to do the squats I was planning on, but I got those too--plus one rep for good measure.


5.3.13

DL 335x6
Squat 265x5,5,6
Pull-Ups (BW) 6,6,5


I am still riding the line between being basically re-addicted to going to the gym, but still furiously frustrated with not being as strong as I was.  I will probably not get over that until one of my lifts returns to pre-hiatus levels of strength.  I am guessing the Press will be the first to set a new PR.  I can't wait.

Press 1RM

I tested my Press 1RM tonight and got 180.  Over a year ago, I got 190.  Kinda depressing, but the Press has always been a pain for me.  I lost a lot last year when I got really bad tendinitis in my left elbow, and then after making a small come-back, my recent hiatus set me back again.


5.1.13

Press 135x2, 155x1, 175x1, 180x1, 182.5x0, 162.5x3
DB Press 3 w/65s

Short workout.

UPDATE: 4.29.13

Just a quick post to record my last two workouts.  Feeling great, loving the gym again, and excited to be working out more with my wife.


Sat 4.27.13

Squats 2x5@255; 6x260
Press 160x4,4,3
Chins, Dips, Push-ups
Shrugs 325x10


Mon 4.29

Squats 260x5,5,6
Chins
Rows 165x5,5,6
P.Cleans 4x3@170; 3x175

I may be applying to the Waterloo, IA FD, so I may take another look at some higher reps and HIIT type conditioning.

UPDATE: 4.24.13

Have been inconsistent the last couple weeks.  Sickness and time constraints have kept me out of the gym--I only worked out last week on Wednesday, and today, the following Wednesday.

I had a couple of really good workouts, and I felt really good about my Bench for the first time since coming back to the gym.  My squat is feeling stronger and stronger, and my deadlift is also feeling pretty dang good, all things considered.  Press, surprisingly, seems to be the exercise that I have lost the least strength in.

Thinking about using only 35s on DL from now on--to make it more difficult and add a deficit aspect to them.


Wed 4.17.13
Squat 3x5@245
Press 3x5@147.5
Chins
P.Cleans 5x3@165

Wed 4.24.13
DL 315x8
Squat 275x3, 5
Bench 185x8; 190x6; 195x6
Pull-ups
Curls

Bench 12s

Sneaked into the gym before work, got a quick workout in.  First set of Bench was not paused, but the next two were paused.
I alternate between Farmer Walks and DB Press sets.
Lat Raises hurt my elbows, so I am cutting them out.

Bench 15x165, 12x155, 13x145
Farmer Walks 80s, 94s, 100s
DB Press 5x45, 55, 60
Lat Raises 5 w/25s

No Shrugs or Bike today due to time constraints.

DL 1RM Test--Acceptable

I am continually amazed at how strange it feels to be caught between low expectations and high hopes.  Having "been there" and "done that" with these weights I am moving, I always hope that my strength losses are minimal--but having seen just how much I have lost, I don't expect much when I do something new.  This was my first DL 1RM test since coming back to the iron, and I was hoping for 405 (video of me hitting my PR of 455) but was psychologically prepped for 350.  I hit 315 and just went nuts and threw on 25s for an easy 365.  Put on 10s and had a difficult 385.  Could have probably tried 390 with success, but I wanted to be ready for squats afterward.
Curls hinted at the pain I used to get in my wrist--hopefully it is just in my head.

DL 1x385
Squat 3x5@240
Alternating Pull-ups and Curls.

Dissapointment

Well, despite a combined score of 194.12 out of 200 on the Firefighter exams, I will not be moving on to the next phase of the hiring process.  Military Veterans and Minneapolis residents get considerable point advantages, so I don't know if I would have made it if I had aced them both.  Who knows?  Needless to say, I am disappointed.  I will finish this round of SM and then decide what to do next, but I think I will probably re-focus on powerlifting.  I will probably keep some cardio in, though.  I'd rather not become a fat cow.

Today was squat 4s, with programming saying something lame and low.  I did 255x5, 4; 240x5.
I did some chins afterward.
Rows 3x5x160
P. Cleans 5x3x160


Unhappiness abounds.  Hopefully I have been consistent enough lately to stay motivated without the carrot of killing the firefighter physical exam.

Bench 1RM--PHOOIE!

Very depressing how much strength I have lost in my bench.  225 hurt my soul.

Bench 1x225, 5x185, 6x190
Farmer Walks
DB Press 5x40s, 50s, 55
Shrugs
Lat Raises 5x25s, 20s
Bike

DL 20s

Deadlift 20s were easy. 205 was a joke--which is nice considering my last DL 20s were 315.
Squats were not challenging either, but I am starting to feel a strained, slipping/popping sensation behind my right knee.
Worrisome.


DL 20x205
Squats 235x5,5,6
Pull-ups
Curls

Press "Fours"

Programming called for 3 sets of 4, starting with 135.  Did 135x7, so I went up 5# (instead of going down, per SMs MO) and stayed there.  Good times.

Press 135x7; 140x5, 5.
Dips BWx10; +10x6
Push-ups 25, 20, 15
Interval Bike Sprints

Squat 12s

Did 3 sets of 12 Squats at 215, 185, and 165 respectively.  While it was hard-ish, I got through it much more easily than I had anticipated.  Ease notwithstanding, I am certain the next two days hold a great deal of DOMS in store for me.

I did some chins that weren't spectacular.  I have started slowing down my descent, so I only could do 6 for my first two sets.  Was exhausted and just called it good with a third "set" of like 3.

Rows were easy, but I am keeping them low for now.  Cleans were a touch more difficult than anticipated, but I shouldn't have been surprised given the 3x12 squats.

Squat: 12x215, 185, 165
Chins: 6, 6, 3
Rows: 3x5x155
P.Cleans: 5x3x155

Day 4, Bench 20s

Bench 140x20; 135x20, 23.
Farmer Walks around the weight room with 75s, 85s, and 90s.
Standing Press with dumbells 40x5; 50x5; 55x3.
Shrugs 315

SM Day 3

This cycle of SM has been hard to program for given my strength is coming back quickly, yet sporadically.

Program said DL 4x270, 225, 240. Did 300x6, 315x5 and moved on to squats due to time constraints.
Curls didn't hurt my wrist for the first time in months!


DL 300x6, 315x5
Squats 230x5,5,6
Pull-ups
Curls

SM Days 1 and 2

3.19.13

Squat 1RM Test: 315!  Only minus 65# from my PR of 380!  I was expecting it to be a lot worse.
Did some P.Cleans and Rows at 150# and did push-ups of 30, 25, and 20.

3.21.13

Time crunch.
Press 12 x 110, 95, 95
Dips 1x5 (yuck)

Last Gym Day Before SM

Was in a time crunch and had some promises to keep to my wife and son--did my two hour work out in seventy-five min. Strength is coming back über quickly. Much pleased.

Squat 225 for three sets of five.
Press 5 x 110, 115; 6 x 120
DL 5 x 235, 8 x 285
BOOM!

SM--Again

Did my second to last workout before I go back to the Smith Method/Super Max.  SM will help me with my endurance goals relative to prep for the Firefighter test.

Today felt good, but still a LOOOONG way from where I was.  I am really enjoying Power Cleans this time around.  Love my new gym, by the way.