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.

Training for the Fire Fighter Exam

So, I mentioned I added in some Cardio.  It hasn't been much, yet, but I have been doing interval style bike sprints at the end of each workout.  I'll bike on a stationary bike for a minute, then crank up the level and sprint hard for 30 seconds.  I do that for about 10-12 minutes.  Nothing special, but it is a start.

My primary reason for this is that in July I will hopefully be taking the Fire Fighter Physical Fitness test in Minneapolis--that is assuming I pass the written exam and the interview.  I love my current job, and if this doesn't work out, I'll gladly stay with them for the rest of my professional life.  They treat me well, have great programs that help me grow as a person and a professional, and I can grow with the company.  But if I got into the fire service, I'd have opportunities I wouldn't have with my current job.  I'd be paid better right away, and only be working 10 days a month!  With the other time I could go back to school, volunteer in the community, and spend more time with my family.  I could also get a second job--possibly get certified as a Personal Trainer!  Anyway--I think that a bit of cardio will go a long way in helping me do my best on the fitness test.

Here are my workouts from the last week.  I mentioned I am on an SS novice program, but I have been taking some liberties with it while I ease back into things.  For example, on Bench and Press, I have been doing higher reps to keep the weight light until I feel like it is unlikely I'll re-injure myself.

Monday 2/4/13

SQUAT 3x5x190
PRESS 95x8,8,10
DL 5x225, 275
ROWS 3x5x165
BIKE

Wednesday 2/6/13

SQUAT 3x5x195
BENCH 155x10; 185x6; 135x12
CHINS 7,6,6
P. CLEANS 5x3x140
BIKE

Friday 2/8/13

SQUAT 3x5x200
PRESS 3x10x100
DL 5x230, 280
ROWS 170x5,5,8
BIKE

Back In Action

Well, I've been out of commission for about three months.  Injuries, starting a new job, and then just laziness--along with trying to be better husband and father (see previous comment about laziness)--has kept me away.  But I have returned!  Today marked the first week where I got a full three workouts in since the middle of OCTOBER!

I hope to stay consistent.  I'll be shooting to get back up to my original goal of 1200 by the end of July.  We'll see how it goes--I definitely need to be squatting 405 by July 1st.  The bench and DL will be much more of a stretch.  My training is back to a Starting Strength novice program--with a little interval style cardio mixed in--but more on that later.