Today (yesterday) was horrible.
Started with squats. Because I got 315 for 5 x 4 last week, I decided to take it a little easier this week, starting at 275 and maybe going up as heavy as 325 if I felt good. But I felt horrible. Maybe it was cause I didn't sleep well, or I had a little bug, or I am nearing the end of this cycle and am in need of the rest week. Either way, I warmed up a ton, hit 135 for a few sets and 225 x 8, then went to 275 and that shit felt HEAVY. Form was good and everything, but it was just HARD. hit it for 1, 2, 3 sets of 4, then I felt optimistic so I went up to 305. Got it for 4 but it was REALLY bad. Again, form was good, save for breakdown just due to how fuckin heavy the weight felt. Went back to 275 and hit that for the final set of 4.
After the squats, I was hurting pretty bad, but I wanted to at least make it through te front squats. While they weren't easy, the good thing is my weakness with front squats is always form, not strength, so I made it through. Hit 185 x 2, 210 x 2, and then 235 x three sets of 2. Pretty solid.
Finally, put 225 on the ground, pulled it for 1 rep, and said fuck it. I felt horrible and weak, so I just cut my losses an got out of there.
So, it was a terrible day. Not sure exactly why, but I slept as much as I could last night, and with any luck I will feel WAY better with today's workout. We will see I suppose. Lets keep at it.
Thursday, February 28, 2013
Wednesday, February 27, 2013
Arms day + Bench Experimentation + DIET
Had a fun day today, experimenting a little with my new idea for bench. Got a huge pump and had fun.
Went in and stretched a lot. Stretching has been helping me a lot lately so I'm kind of committing to doing it when I warm up and on my lighter workouts. Anyways, started warming up on bench and doing some light curls. With the curls, I was curling the dumbells to chin hight, which I liked. Anyways, worked up to 165 on bench and hit it for 3 x 10, with a good bit of rest between sets. And to be honest, it was NOT easy haha. That weight is pretty light for me, but my bench muscles just don't have the strength/endurance to do solid sets of 10 haha. That tells me that this change in training style will probably be VERY good for me. With my strict press, I think it helped me to be really confident underneath the weight, and learn how to move through a set making each rest smooth and efficient, AND helped me build some muscle. I think If I can get this with my bench, it's goign to make a huge difference. Plus, if I stick with this type of training, I should be able to get 185 x 3 x 10 soon, and then I'll get to work on 205 x 3 x 10... it might take a ling time, but the next step is 225 x 3 x 10, and if I can achieve THAT, I will have made some HUGE progress on my bench. Very exciting and cool.
Next, did 3 x 12 curls with 20 lb dumbells up to my chin. Got an awesome pump. Felt SOOOO huge after this.
Overall, had fun. I think I am going to try and keep benching on wednesdays, although probably lighter than I did today - just moving 95 lbs for a few sets of 15 or 20 is a great way to increase frequency, volume, improve technique, etc.
ALSO, some ideas about diet that I have been having lately:
Basically, I am fast approaching 225, with the dietary strategy of "eat a fucking lot of food." I'm not going CRAZY and eating a lot of junk food, but I'm also not stressing too much. Just eating a lot and training hard. Once I hit 225, I think I am going to take a week or so to keep eating a lot, to cement me around that weight. Then, for the rest of the semester I am going to make slight changes to my food quality - things like drinking only 2% milk instead of chocolate milk, eating some more of my meats not in sandwich form, having 1 piece of toast with my eggs instead of 3, etc. These will just be little changes to take my overall calories/sugars down a little bit, so I can hopefully keep putting on a few pounds of muscle, but maybe lose a little bit of bodyfat before I leave school. Then, over the summer I am going to just take those little changes a tiny bit father (since I won't have unlimited food). Basically, still be able to eat moderate amounts of carbs whenever I want, but I'll just try and keep extra sugar out, AND I will try to get my protein for mostly lean sources - eggs, chicken, 2% milk, and maybe more than one protein shake a day. That way I can have plenty of protein still, but just less overall calories and sugar. SO, in theory I will be able to still put on a couple lbs of muscle, but lose a good bit of fat. So hopefully, by the end of the summer I will be a lean, mean 215 or so. Then I can come back to school and start eating lots and training HARD again, and start working my weight up once more.
Anyways, those are just some ideas. Exited for my workout tomorrow. Lets keep at it.
Went in and stretched a lot. Stretching has been helping me a lot lately so I'm kind of committing to doing it when I warm up and on my lighter workouts. Anyways, started warming up on bench and doing some light curls. With the curls, I was curling the dumbells to chin hight, which I liked. Anyways, worked up to 165 on bench and hit it for 3 x 10, with a good bit of rest between sets. And to be honest, it was NOT easy haha. That weight is pretty light for me, but my bench muscles just don't have the strength/endurance to do solid sets of 10 haha. That tells me that this change in training style will probably be VERY good for me. With my strict press, I think it helped me to be really confident underneath the weight, and learn how to move through a set making each rest smooth and efficient, AND helped me build some muscle. I think If I can get this with my bench, it's goign to make a huge difference. Plus, if I stick with this type of training, I should be able to get 185 x 3 x 10 soon, and then I'll get to work on 205 x 3 x 10... it might take a ling time, but the next step is 225 x 3 x 10, and if I can achieve THAT, I will have made some HUGE progress on my bench. Very exciting and cool.
Next, did 3 x 12 curls with 20 lb dumbells up to my chin. Got an awesome pump. Felt SOOOO huge after this.
Overall, had fun. I think I am going to try and keep benching on wednesdays, although probably lighter than I did today - just moving 95 lbs for a few sets of 15 or 20 is a great way to increase frequency, volume, improve technique, etc.
ALSO, some ideas about diet that I have been having lately:Basically, I am fast approaching 225, with the dietary strategy of "eat a fucking lot of food." I'm not going CRAZY and eating a lot of junk food, but I'm also not stressing too much. Just eating a lot and training hard. Once I hit 225, I think I am going to take a week or so to keep eating a lot, to cement me around that weight. Then, for the rest of the semester I am going to make slight changes to my food quality - things like drinking only 2% milk instead of chocolate milk, eating some more of my meats not in sandwich form, having 1 piece of toast with my eggs instead of 3, etc. These will just be little changes to take my overall calories/sugars down a little bit, so I can hopefully keep putting on a few pounds of muscle, but maybe lose a little bit of bodyfat before I leave school. Then, over the summer I am going to just take those little changes a tiny bit father (since I won't have unlimited food). Basically, still be able to eat moderate amounts of carbs whenever I want, but I'll just try and keep extra sugar out, AND I will try to get my protein for mostly lean sources - eggs, chicken, 2% milk, and maybe more than one protein shake a day. That way I can have plenty of protein still, but just less overall calories and sugar. SO, in theory I will be able to still put on a couple lbs of muscle, but lose a good bit of fat. So hopefully, by the end of the summer I will be a lean, mean 215 or so. Then I can come back to school and start eating lots and training HARD again, and start working my weight up once more.
Anyways, those are just some ideas. Exited for my workout tomorrow. Lets keep at it.
Tuesday, February 26, 2013
Thoughts and Ideas for the second half of the cycle
SO I have been very full of lifting lately. It is pervading my thoughts, I'm full of ideas and I wan to lift all the time. I think I'm just progressing well, but getting a little fed up with what I am doing so I have MORE energy and desire to lift after I am done. This isn't a bad thing: especially since I will be taking a break/doing some max attempts in just 6 more workouts (my programming is pretty much on the money). That alone will help. But, I also have been thinking of some tweaks, most small but some big, that I am going to probably make to the second 9 weeks of this cycle to keep things interesting, keep things progressing, etc. So here are some tweaks:
Speed deadlifts: Going to take them up 20 lbs apiece, as usual. This means I will be hitting 295, 315, and 335 for speed singles, eventually from a 2-plate deficit. If I can pull 335 from a 4 inch deficit with any sort of speed, I will be in good position to hit my deadlift goal.
Snatch grip deads: Pretty much the same. 3 weeks of 8, 3 of 5, 3 of 3. I think, although I am getting very close to max attempts now, if I work hard to build up a solid base with those 8's again, I will be able to push even heavier next cycle. End goal is to be able to hit 405 - if I can do that I'll be in good shape to conventional deadlift 455. I may not actually sets that 405, but if I can triple 375 or so that would be a good sign.
5/3/1 Bench: As I have already started doing, no more rep out on the lightest weight - just hit 3 sets of paused reps after the main rep out.
Dumbell rows: Mix it up every week. Just make sure you keep working hard and you do the classic "Kroc Row" at least every so often, because it has a lot of merit.
Strict press: Probably jump up to 155 and aim to hit it for 3 x 6 to start, working slowly up to a 3 x 10.
Pullups (both tuesday and friday): Change to 30 total reps, and slowly make the sets less even so that, by the end, you can do a straight set of 30 kipped pullups.
Thursday Squats: Instead of doing a static 5 x 10, 5 x 8, 5 x 6, etc, work up to a heavy single set of 10, 8, 6, 4, or 2. I'm not going to make it "warm up in 5 sets of 10" etc, but warm up plenty. I'm also not going to set weight goals I decided. It will just be a heavy 10, 10, 8, 8, 6, 6, 4, 4, and then 2 with the belt. With emphasis on very nice form. I think this will be a little more fun, less painful, and still be high enough volume to yield really good size/strength gains.
Friday Bench: This is probably the biggest change. I think, instead of doing chaos and pain benching on fridays, I am going to copy for bench what I have been doing for strict press. Start with like 185, hit that for 3 sets of 8, and just work at it until I can consistently hit it for 3 x 10, then increase the weight to 205 or so and start over with 3 x 6 or something. Although I used to love CNP bench, and I think it helped me make a ton of progress, lately I have been bored with it. I think it was crucial to helping me get my form down better, and I will DEFINITELY keep it in the toolbox for the future, when my bench needs another change. But for now, I think the volume might help my bench move better than the practicing with heavy weight. It certainly has been working for my strict press.
SO that's pretty much it. Now, I just have to relax and fight through these next 6 workouts without going crazy because I want to make the changes IMMEDIATELY haha. But that shouldn't be too bad. On thursday, I think I am going to start my 5 x 4 at 275, and just see how I feel. I already hit 315 for a 5 x 4, so I don't have much to prove. I'll just start at 275 and focus on really nice form, and maybe work up if I feel good. But the focus will be on very nice reps and concentration, since that is what was lacking monday. Friday, I will just destroy my 15 x 2 at 205. Then next week will be nice and heavy: 335 for reps, 220 for reps, a heavy double squat with the belt, and then my last set of 10 x 1 bench for a while. So lets keep focused, keep having fun, and look forward to the changes I'll make - once I make it through the next couple weeks.
Speed deadlifts: Going to take them up 20 lbs apiece, as usual. This means I will be hitting 295, 315, and 335 for speed singles, eventually from a 2-plate deficit. If I can pull 335 from a 4 inch deficit with any sort of speed, I will be in good position to hit my deadlift goal.
Snatch grip deads: Pretty much the same. 3 weeks of 8, 3 of 5, 3 of 3. I think, although I am getting very close to max attempts now, if I work hard to build up a solid base with those 8's again, I will be able to push even heavier next cycle. End goal is to be able to hit 405 - if I can do that I'll be in good shape to conventional deadlift 455. I may not actually sets that 405, but if I can triple 375 or so that would be a good sign.
5/3/1 Bench: As I have already started doing, no more rep out on the lightest weight - just hit 3 sets of paused reps after the main rep out.
Dumbell rows: Mix it up every week. Just make sure you keep working hard and you do the classic "Kroc Row" at least every so often, because it has a lot of merit.
Strict press: Probably jump up to 155 and aim to hit it for 3 x 6 to start, working slowly up to a 3 x 10.
Pullups (both tuesday and friday): Change to 30 total reps, and slowly make the sets less even so that, by the end, you can do a straight set of 30 kipped pullups.
Thursday Squats: Instead of doing a static 5 x 10, 5 x 8, 5 x 6, etc, work up to a heavy single set of 10, 8, 6, 4, or 2. I'm not going to make it "warm up in 5 sets of 10" etc, but warm up plenty. I'm also not going to set weight goals I decided. It will just be a heavy 10, 10, 8, 8, 6, 6, 4, 4, and then 2 with the belt. With emphasis on very nice form. I think this will be a little more fun, less painful, and still be high enough volume to yield really good size/strength gains.
Friday Bench: This is probably the biggest change. I think, instead of doing chaos and pain benching on fridays, I am going to copy for bench what I have been doing for strict press. Start with like 185, hit that for 3 sets of 8, and just work at it until I can consistently hit it for 3 x 10, then increase the weight to 205 or so and start over with 3 x 6 or something. Although I used to love CNP bench, and I think it helped me make a ton of progress, lately I have been bored with it. I think it was crucial to helping me get my form down better, and I will DEFINITELY keep it in the toolbox for the future, when my bench needs another change. But for now, I think the volume might help my bench move better than the practicing with heavy weight. It certainly has been working for my strict press.
SO that's pretty much it. Now, I just have to relax and fight through these next 6 workouts without going crazy because I want to make the changes IMMEDIATELY haha. But that shouldn't be too bad. On thursday, I think I am going to start my 5 x 4 at 275, and just see how I feel. I already hit 315 for a 5 x 4, so I don't have much to prove. I'll just start at 275 and focus on really nice form, and maybe work up if I feel good. But the focus will be on very nice reps and concentration, since that is what was lacking monday. Friday, I will just destroy my 15 x 2 at 205. Then next week will be nice and heavy: 335 for reps, 220 for reps, a heavy double squat with the belt, and then my last set of 10 x 1 bench for a while. So lets keep focused, keep having fun, and look forward to the changes I'll make - once I make it through the next couple weeks.
Bench 205 x 5, Strict Press 135 x 3 x 10
Today was a good day. I'm feeling antsy and full of lifting though, which is why I will follow this up with another post.
Started with 5/3/1 bench. Form felt pretty good, but the weight just felt kind of heavy today. Hit the bar for a few sets, then 95 and 135. After yesterday, I was working really hard to try and stay relaxed and keep my setup precise but calm and "athletically loose," as I have been playing with for the last few weeks. In hindsight, perhaps I could have been a little TOO relaxed, but honestly I think I was just having a bit of a weak day. 135 felt heavier than normal. I focused up and moved 165 x 3 and 185 x 3 with no problems. Then hit 205. The first three reps were nice, but then I clipped the j-hook at the top of the third rep (not a big deal, but always throws you off a little). Hit a 4th and a 5th rep - 5 was pretty tough. Maybe I had 1 more in me, but it would have been a real struggle. All in all, I'm not too bummed about 5 reps at 205, that ties my PR and I think that PR was with touch and go reps. But I wasn't thrilled either.
After, dropped back to 185 and hit it for 3 sets, and this is what really told me I may have just been having a weak day. These just didn't feel good. They weren't crazy hard, but they were just a little heavier, slower, tougher than they should have been. So oh well, got some quality work in and I will hopefully have a better time in the next few bench workouts.
For rows, did something a little different today, doing 5 x 10 dumbell rows with 80's, resting only as much as I needed to to switch hands pretty much. This was interesting. I don't know how well it hit my back, but it certainly got me breathing hard and sweating. We will see how sore I am tomorrow. As I said, I'm just going to keep playing with the format of these rows from week to week, have some fun with it.
Strict press was the real highlight of my workout. My original plan was to just aim for a 3 x 9 at 135 again, but instead I went for a 3 x 10, and I nailed it. First set was very solid, rested a ton. Second set was just as solid, rested a bunch again (5-7 mins), and then on the third set I hit 11 very nice reps. Really happy with this, my strict press seems to really be improving with this style of training. I'll try to hit 3 x 10 again next week, and if that goes well I'll move up to 155 for the next cycle. Or maybe 150. I haven't decided. Probably 155 though.
Finally, hit a set of 20 and 5 kipped pullups. The breathing is the hardest part with these.
So, overall, not a bad day, especially with strict press. I am just feeling a little angsty about lifting these past few days. I REALLY want to lift all the time, and these "meh" workouts are making it all the worse. However, I just need to chill and try and be a little more focused and precise the rest of the week, and hopefully that will help. Lets keep at it.
This guy is built like a brick shithouse
Started with 5/3/1 bench. Form felt pretty good, but the weight just felt kind of heavy today. Hit the bar for a few sets, then 95 and 135. After yesterday, I was working really hard to try and stay relaxed and keep my setup precise but calm and "athletically loose," as I have been playing with for the last few weeks. In hindsight, perhaps I could have been a little TOO relaxed, but honestly I think I was just having a bit of a weak day. 135 felt heavier than normal. I focused up and moved 165 x 3 and 185 x 3 with no problems. Then hit 205. The first three reps were nice, but then I clipped the j-hook at the top of the third rep (not a big deal, but always throws you off a little). Hit a 4th and a 5th rep - 5 was pretty tough. Maybe I had 1 more in me, but it would have been a real struggle. All in all, I'm not too bummed about 5 reps at 205, that ties my PR and I think that PR was with touch and go reps. But I wasn't thrilled either.
After, dropped back to 185 and hit it for 3 sets, and this is what really told me I may have just been having a weak day. These just didn't feel good. They weren't crazy hard, but they were just a little heavier, slower, tougher than they should have been. So oh well, got some quality work in and I will hopefully have a better time in the next few bench workouts.
For rows, did something a little different today, doing 5 x 10 dumbell rows with 80's, resting only as much as I needed to to switch hands pretty much. This was interesting. I don't know how well it hit my back, but it certainly got me breathing hard and sweating. We will see how sore I am tomorrow. As I said, I'm just going to keep playing with the format of these rows from week to week, have some fun with it.
Strict press was the real highlight of my workout. My original plan was to just aim for a 3 x 9 at 135 again, but instead I went for a 3 x 10, and I nailed it. First set was very solid, rested a ton. Second set was just as solid, rested a bunch again (5-7 mins), and then on the third set I hit 11 very nice reps. Really happy with this, my strict press seems to really be improving with this style of training. I'll try to hit 3 x 10 again next week, and if that goes well I'll move up to 155 for the next cycle. Or maybe 150. I haven't decided. Probably 155 though.
Finally, hit a set of 20 and 5 kipped pullups. The breathing is the hardest part with these.
So, overall, not a bad day, especially with strict press. I am just feeling a little angsty about lifting these past few days. I REALLY want to lift all the time, and these "meh" workouts are making it all the worse. However, I just need to chill and try and be a little more focused and precise the rest of the week, and hopefully that will help. Lets keep at it.
Monday, February 25, 2013
Squat 315 x 5: BAD SAD
Today was a very frustrating workout. Perhaps my test is just incredibly high right now because I am full of anger and aggression after todays workout, even though it really wasn't too bad.
Started with 5/3/1 squats, and I was feeling really great as I was warming up. Took my time getting warm, and did some static stretches that have really been feeling great lately. Bar moved well, as did 125 - I focused really hard today on taking a HUGE breath and getting CRAZY tight before unracking, and it really made everything feel light and awesome. hit 205 for a set of 9 like it was a joke. Loaded up and hit 245 for 3, which moved well, but 285 x 3 was honestly one of the best sets I have ever squatted. Unrack was awesome, and I just hit the three reps like they were nothing - shot out of the bottom, crushed the weight. I felt for SURE that I was going to fuck 315 up. And inevitably that was my downfall haha. I got WAY too in my head. I started daydreaming about hitting 315 for, like 10 reps, and even though I was trying to just calm myself down and focus on the triple first, I was doing a shitty job. I was amped up and excited, and at the very last second as I was getting ready to unrack I got distracted by a group of guys lifting nearby. End result - the unrack was awesome haha, weight felt light. But on my first rep I just wasn't focused enough. I came out of the bottom fast, but I was too soft and hit a nasty sticking point. Fought through without much trouble, but it totally threw me off. Reps 2 and 3 were a little forward and not pretty. Finally, I took some time and breaths and managed to hit a good 4th and 5th rep, but at that point they were just harder than they should have been. I racked it after 5. I would guess I had a 6th in there, but I was just finished at that point. Honestly, It was incredibly
frustrating. 5 reps is nothing to be ashamed of, and especially after thursday's workout I have nothing to prove, but I just am very angry because it wasn't just a "weak day," it was a GREAT day and that set was fucked up because I lost focus. I shouldn't have gotten ahead of myself. When I'm approaching big weight like that, I REALLY need to just take it one rep at a time. If I had focused on making that first rep perfect, and then the second rep perfect, and then the third... I would have CRUSHED 5 reps, and probably had 7 + beautiful reps, if I decided to push it that far. But because I got caught up in the weight, and moving it for a ton or reps, I messed up on the very first one. I honestly would have been far happier with a BEAUTIFUL triple than I am with a shitty set of 5. BUT ANYWAYS, this rant is for catharsis, I simply need to express myself so I can stop being angry haha. Bottom line: I am getting very strong, and 315 is becoming easier and easier to squat. BUT, I absolutely MUST take the "rep out's" one rep at a time. It is always better to get the minimum number of reps with beautiful form than to stress about how many I'm going to hit, and fuck up the whole set that way. Next time, more focus - starting with the very first rep.
Next, speed deadlifts - 295 from 2 plates, 10 singles on the minute. I focused/played around with being REALLY fast with bringing my shins to the bar, and it makes a huge difference. I have a bad habit of, when the weight gets heavy, slowly bringing my shins to the bar, which slows down my pull immensely. However, when I focus on setting up, and then in a split second popping my shins to the bar and pulling, the weight flies up. There were 3 or 4 reps today that were some of the best speed deads I have pulled in a very long time. Problem is, I also run the risk of rushing that setup too much and pulling in a way that is slightly out of position - with 295, even these shittier pulls were still faster than good form pulls where I set up slow. However, with big weight being a little out of position has big consequences. So, I need to really focus on perfecting this "pop my shins to the bar" technique/setup, so that it is consistent. It simply makes too big of a difference to be ignored. If I can make it perfect every time, I think it will have a huge impact on my deadlift. I'm going to keep focusing on it every time. Can't wait to move my speed work up once this cycle is over - 295, 315, 335 will be challenging and badass.
Finally, Snatch grip deads went very well, although they were still not able to heal my hatesadness from the squats. At first, they felt shitty. My thumbs/hands were killing me from hook gripping, and I just felt slow and shitty. I think it was basically just some slowness from having snatched on saturday - my body still doesn't quite know how to recover from that. Hit a warmup at 125, then 3 at 185, 225, 265. all of those felt a lot heavier than they should have, so I took a longer rest and really focused for 305. When I hit it, It was much more solid than the other sets. So, I loaded up 345 and chalked up like crazy. After a good long rest I hit it. It FELT like a max effort - my hands could barely hold on, and I felt like I almost didn't make the third rep. However, the video I took of it actually looks a lot smoother and easier than I thought. Maybe I have more in me than I know. I am thinking maybe next week I will just go for 365. I should be able to get at LEAST one - and if I fail after 1 or 2, so be it. It is still the best choice to set me up for my max in 2 weeks. Anyways, here is the video. Also, next cycle, I'm thinking start at 235 x 8 and try to jump 20 lbs a week again? Idk we will see.
Finally, did a set of hollow rocks to finish up.
Overall, Frustrating day. I wish I could just go back to the gym and have a do-over on those squats. HOWEVER, I need to just take a lesson in focus from today, and move on. Squatting that 315 x 5 is still some great, quality work, even if it wasn't perfect, and the rest of my workout was heavy and badass. On thursday, I will be sure to really focus on making my reps beautiful. I still don;t know whether to go lighter, or really heavy (325?), or some combination of the two. But either way, I'll focus on form and concentration then, and try to make up for today. And in the meantime, hopefully I will fuck up tomorrow's bench workout. Lets keep at it.
frustrating. 5 reps is nothing to be ashamed of, and especially after thursday's workout I have nothing to prove, but I just am very angry because it wasn't just a "weak day," it was a GREAT day and that set was fucked up because I lost focus. I shouldn't have gotten ahead of myself. When I'm approaching big weight like that, I REALLY need to just take it one rep at a time. If I had focused on making that first rep perfect, and then the second rep perfect, and then the third... I would have CRUSHED 5 reps, and probably had 7 + beautiful reps, if I decided to push it that far. But because I got caught up in the weight, and moving it for a ton or reps, I messed up on the very first one. I honestly would have been far happier with a BEAUTIFUL triple than I am with a shitty set of 5. BUT ANYWAYS, this rant is for catharsis, I simply need to express myself so I can stop being angry haha. Bottom line: I am getting very strong, and 315 is becoming easier and easier to squat. BUT, I absolutely MUST take the "rep out's" one rep at a time. It is always better to get the minimum number of reps with beautiful form than to stress about how many I'm going to hit, and fuck up the whole set that way. Next time, more focus - starting with the very first rep.
I need to copy Pete Rubish on my deadlifts
Next, speed deadlifts - 295 from 2 plates, 10 singles on the minute. I focused/played around with being REALLY fast with bringing my shins to the bar, and it makes a huge difference. I have a bad habit of, when the weight gets heavy, slowly bringing my shins to the bar, which slows down my pull immensely. However, when I focus on setting up, and then in a split second popping my shins to the bar and pulling, the weight flies up. There were 3 or 4 reps today that were some of the best speed deads I have pulled in a very long time. Problem is, I also run the risk of rushing that setup too much and pulling in a way that is slightly out of position - with 295, even these shittier pulls were still faster than good form pulls where I set up slow. However, with big weight being a little out of position has big consequences. So, I need to really focus on perfecting this "pop my shins to the bar" technique/setup, so that it is consistent. It simply makes too big of a difference to be ignored. If I can make it perfect every time, I think it will have a huge impact on my deadlift. I'm going to keep focusing on it every time. Can't wait to move my speed work up once this cycle is over - 295, 315, 335 will be challenging and badass.
Need more BACK
Finally, Snatch grip deads went very well, although they were still not able to heal my hatesadness from the squats. At first, they felt shitty. My thumbs/hands were killing me from hook gripping, and I just felt slow and shitty. I think it was basically just some slowness from having snatched on saturday - my body still doesn't quite know how to recover from that. Hit a warmup at 125, then 3 at 185, 225, 265. all of those felt a lot heavier than they should have, so I took a longer rest and really focused for 305. When I hit it, It was much more solid than the other sets. So, I loaded up 345 and chalked up like crazy. After a good long rest I hit it. It FELT like a max effort - my hands could barely hold on, and I felt like I almost didn't make the third rep. However, the video I took of it actually looks a lot smoother and easier than I thought. Maybe I have more in me than I know. I am thinking maybe next week I will just go for 365. I should be able to get at LEAST one - and if I fail after 1 or 2, so be it. It is still the best choice to set me up for my max in 2 weeks. Anyways, here is the video. Also, next cycle, I'm thinking start at 235 x 8 and try to jump 20 lbs a week again? Idk we will see.
Finally, did a set of hollow rocks to finish up.
Overall, Frustrating day. I wish I could just go back to the gym and have a do-over on those squats. HOWEVER, I need to just take a lesson in focus from today, and move on. Squatting that 315 x 5 is still some great, quality work, even if it wasn't perfect, and the rest of my workout was heavy and badass. On thursday, I will be sure to really focus on making my reps beautiful. I still don;t know whether to go lighter, or really heavy (325?), or some combination of the two. But either way, I'll focus on form and concentration then, and try to make up for today. And in the meantime, hopefully I will fuck up tomorrow's bench workout. Lets keep at it.
Sunday, February 24, 2013
First time Snatching: 185
Yesterday was my first time ever snatching, and it was really fun. My original plan was just to go in and teach myself to snatch, do a bunch of singles at like 85 lbs, and then move up to like 125 and do a bunch of clean n jerk singles to work on good form. However, learning to snatch actually went far better than I had even hoped, and since I did a heavy Clean and Jerk a few weeks ago and had an idea where that lift was at, I decided to work up heavy with my snatch. And it went incredibly well. Hit 85 for a slew of reps, then 105 for a few, 125 for a few, 145 for a double, and then nailed 165. 175 I hit, but when I stood it up lost my balance at the top and dumped it (i.e. it wouldn't have counted in competition), but I KNEW I had more in me so I went up to 185. I missed the first attempt (bar was just a little forward in the bottom), but made the second with a LOT of wobble at the top, and then also made a third, which I got on video. Overall, I think it looks really good. I need to work on balance, and being stable as I stand it up and stuff. AND, my biggest weakness is definitely pulling myself under the bar. I can pull the weight pretty freakin high, but I'm slow under right now. However, I think with a little work, some coaching from Josh, and time to get stronger I will improve VERY quickly with both my snatch and Clean and Jerk. I'm having a blast working on them, and I'm excited to see where I am in 6 months and a year. So the official start point IS
Snatch: 185 (84 kilos)
Clean and Jerk: 235 (106 kilos)
Not bad, for a complete beginner. Here's the snatch video. Lets keep at it.
Snatch: 185 (84 kilos)
Clean and Jerk: 235 (106 kilos)
Not bad, for a complete beginner. Here's the snatch video. Lets keep at it.
Friday, February 22, 2013
ONE YEAR and Bench press 195 for 10 x 3
Today was good.
Started with bench. It was a little creaky to start, I think because my warmups were a little wonky - I hit the bar, 95, 135, then jumped straight to 195, so the first couple sets were a little slow and heavy. But overall I was exploding with energy at the gym today, and even when I wasn't feeling AMAZING this weight was no problem. This is the heaviest 10 x 3 I've done (since the last time I did it) and it was no problem. I definitely have quite a few more cycles in me before this even gets difficult.
Next, Strict press. I was a little tired from all the bench volume, but this still went very well. hit the bar and 95, then 115 x 5, 135 x 5, and finally 155 x 7. The 7th rep was a little tough, maybe because I was tired, but I think I just let it get out in front a little. Either way, got it, and that is a PR at that weight. Dropped back and hit 135 x 9 and 115 x 12.
Next, Yates rowed 145 x 3 x 12. Felt a little shitty. Might need a warmup set in there.
Next, decided to push press heavy just for fun. Hit 95, 137 x 8 or so, then 165 x 5, 185 x 3, 205 x 2, and then SMASHED 225. But I always get a little scared with push presses that I'm going to smash my head in. So I decided to stop there.
Finally, did my pullups: 15, and then 10. Nice.
So overall, it was a pretty solid good day. But maybe the cooler thing is that today is the one year anniversary of me starting this blog. Pretty happy with myself for keeping it up, it has been a great tool for me in my lifting career. More importantly, however, I think it's good to look at the progress from then until now. Not only have I learned a ton about myself as a person and as a lifter, AND made incredible progress in my form/technique, but lets take a look at the raw numbers:
Last Year: Squat 275, Bench 205, Deadlift 335, Press 150
Now: Squat 365, Bench 235, Deadlift 435, Press 190
That is some serious progress. 30 lbs on my bench, 40 on my press, 90 on my squat (and that's including a big chunk of time I took to change my style), and 100 on my deadlift. 220 lbs on my total. Not bad for a years work. And now, I feel like my technique is locked in and my training is smarter than ever - If I just stay consistent and healthy, I will make even better gains by this time next year. So lets be proud of the hard work, and lets keep at.
Started with bench. It was a little creaky to start, I think because my warmups were a little wonky - I hit the bar, 95, 135, then jumped straight to 195, so the first couple sets were a little slow and heavy. But overall I was exploding with energy at the gym today, and even when I wasn't feeling AMAZING this weight was no problem. This is the heaviest 10 x 3 I've done (since the last time I did it) and it was no problem. I definitely have quite a few more cycles in me before this even gets difficult.
Next, Strict press. I was a little tired from all the bench volume, but this still went very well. hit the bar and 95, then 115 x 5, 135 x 5, and finally 155 x 7. The 7th rep was a little tough, maybe because I was tired, but I think I just let it get out in front a little. Either way, got it, and that is a PR at that weight. Dropped back and hit 135 x 9 and 115 x 12.
Next, decided to push press heavy just for fun. Hit 95, 137 x 8 or so, then 165 x 5, 185 x 3, 205 x 2, and then SMASHED 225. But I always get a little scared with push presses that I'm going to smash my head in. So I decided to stop there.
Finally, did my pullups: 15, and then 10. Nice.
So overall, it was a pretty solid good day. But maybe the cooler thing is that today is the one year anniversary of me starting this blog. Pretty happy with myself for keeping it up, it has been a great tool for me in my lifting career. More importantly, however, I think it's good to look at the progress from then until now. Not only have I learned a ton about myself as a person and as a lifter, AND made incredible progress in my form/technique, but lets take a look at the raw numbers:
Last Year: Squat 275, Bench 205, Deadlift 335, Press 150
That is some serious progress. 30 lbs on my bench, 40 on my press, 90 on my squat (and that's including a big chunk of time I took to change my style), and 100 on my deadlift. 220 lbs on my total. Not bad for a years work. And now, I feel like my technique is locked in and my training is smarter than ever - If I just stay consistent and healthy, I will make even better gains by this time next year. So lets be proud of the hard work, and lets keep at.
Thursday, February 21, 2013
Great squats: 315 for 5 sets of 4
Today was an awesome squat day.
Started with 5 x 4 squats. Started warming up, and I felt awesome today. I think maybe the stretching yesterday reallyyyy did me good. Squats with the bar even felt good (they never do). Then hit 135 for a couple sets, 225 for like 7, then 275 for 3. It was moving really nice, so I decided to go up to 315 instead of my planned 305, and I smashed it. I hit maybe 3 or 4 rough reps out of the 20 total - the third rep of the first set was really bad, as I lost my balance forward. Other than that, there was one rep where I traveled back down. However, every other rep (even the bad ones) would have counted, and the majority of them were really solid. It was WAR easier than 300 x 5 x 6 last week. I'm really proud of this. It's some serious progress. I don't even know what I'm going to do next week now haha, whether to push up heavier or take an easy week. Also, I was thinking of some changes I might make to this over the next nine weeks... maybe working up to a heavy 10 10 8 8 6 6 etc in 5 sets, instead of doing 5 sets at a static weight. We will see.
Next, front squats. hit 5 at 135, then 3 at 175, 3 at 205, and then 3 x 3 at 225. These were pretty easy. Again, don't have much pop, and they are getting slightly harder, but overall they were basically cake. Im getting real excited to max front squat. Take what I have been doing lately, and factor in 1) how easy they've been, 2) that they are AFTER heavy squats, 3) that I haven't been using a belt, and 4) that the last time I max front squatted, it wasn't fresh, and I think I'm gonna hit a nice little PR.
Finally, threw it on the ground and started deadlifting. Hit 225 x 3 then 1, 275 x 2, 315 x 1, 355 x 1, then 385 for 2 singles. First one was a little rough - tiny bit of back rounding, pretty slow and hard. Second one was a lot better, for two reasons: one, I rested more, and two I was just more confident, smooth, and fast with it. On all my warmups I was nice and relaxed, and I was pulling my shins into position and blasting weight. But at 385 (maybe because I missed it last week so I was a little tentative), I was slower at the start which made the lift harder overall. On the second rep I rested up, and just took a big breath and pulled, relaxed and fast, and it was a much better rep. I'm gonna hope for 3 nice singles next week, so I can put 385 to bed and move on to 395 for a single on my last week. But I'm not too worried, I have loads of time to get to 405.
Banged out one quick set of abs before getting out of there.
Overall, really nice workout. Deadlifts and front squats are feeling good, and those back squat sets were really something to be proud of. Lets keep at it.
Started with 5 x 4 squats. Started warming up, and I felt awesome today. I think maybe the stretching yesterday reallyyyy did me good. Squats with the bar even felt good (they never do). Then hit 135 for a couple sets, 225 for like 7, then 275 for 3. It was moving really nice, so I decided to go up to 315 instead of my planned 305, and I smashed it. I hit maybe 3 or 4 rough reps out of the 20 total - the third rep of the first set was really bad, as I lost my balance forward. Other than that, there was one rep where I traveled back down. However, every other rep (even the bad ones) would have counted, and the majority of them were really solid. It was WAR easier than 300 x 5 x 6 last week. I'm really proud of this. It's some serious progress. I don't even know what I'm going to do next week now haha, whether to push up heavier or take an easy week. Also, I was thinking of some changes I might make to this over the next nine weeks... maybe working up to a heavy 10 10 8 8 6 6 etc in 5 sets, instead of doing 5 sets at a static weight. We will see.
Next, front squats. hit 5 at 135, then 3 at 175, 3 at 205, and then 3 x 3 at 225. These were pretty easy. Again, don't have much pop, and they are getting slightly harder, but overall they were basically cake. Im getting real excited to max front squat. Take what I have been doing lately, and factor in 1) how easy they've been, 2) that they are AFTER heavy squats, 3) that I haven't been using a belt, and 4) that the last time I max front squatted, it wasn't fresh, and I think I'm gonna hit a nice little PR.
Hahahaha just thought this was funny
Banged out one quick set of abs before getting out of there.
Overall, really nice workout. Deadlifts and front squats are feeling good, and those back squat sets were really something to be proud of. Lets keep at it.
Wednesday, February 20, 2013
Unexpected PR: strict press 190 x 1
Today, I felt like shit all morning and did not want to go into the gym. However, I felt like it would be good to go stretch, SO I bargained with myself. Go in, stretch and do some dumb arm stuff, and I would allow myself to strict press moderately heavy if I was feeling good.
SO, I go in and take forever warming up and stretching, doing some light curls. Once I'm warm I hi the bar for a set, then 95 for like 15 reps. Then, I hit 135 for 8 reps no problem at all. At this point, I'm feeling pretty strong and ballsy, so I jumped up and hit 165 for a triple - not easy, but still felt okay. Went up to 175 and crushed it, then 185 and crushed that too, so finally I threw on 190 and hit it for a great single, pretty fast and smooth. Here's the video
Decided to call it there - after all, I'm maxing in 3 weeks. But I think I will DEFINITELY shoot for 195 three wednesdays from now, and I may even make one attempt after that - hitting 200+ would be amazing. Anyways, had a lot of fun with this today. Can't wait to squat tomorrow, I'm hoping I feel half as good as I did today.
SO, I go in and take forever warming up and stretching, doing some light curls. Once I'm warm I hi the bar for a set, then 95 for like 15 reps. Then, I hit 135 for 8 reps no problem at all. At this point, I'm feeling pretty strong and ballsy, so I jumped up and hit 165 for a triple - not easy, but still felt okay. Went up to 175 and crushed it, then 185 and crushed that too, so finally I threw on 190 and hit it for a great single, pretty fast and smooth. Here's the video
Decided to call it there - after all, I'm maxing in 3 weeks. But I think I will DEFINITELY shoot for 195 three wednesdays from now, and I may even make one attempt after that - hitting 200+ would be amazing. Anyways, had a lot of fun with this today. Can't wait to squat tomorrow, I'm hoping I feel half as good as I did today.
Tuesday, February 19, 2013
Bench Press 195 x 8
Cool little upper body workout. A lot of little issues that led to a lot of little revelations.
Didn't squat today, but this picture is awesome
Started with 5/3/1 bench. Felt pretty good, a little creaky. I had trouble getting as tight as I'd like because I was just a bit stiff and whatnot, but overall weight was moving no problem. Hit 95 and 135 for warmups, then hit 155 x 5, 175 x 5, and finally 195 x 8, which is a little PR. It wasn't a bad 8 either - If I had been able to get tighter and whatnot, I think it would have been fairly easy. And, I threw in long pauses on rep 5 and 8. I need a better system for the long-paused reps, because what I did today made very little sense. I think I am going to try and consistently long-pause the first rep of any set with substantial weight, then give a short pause on every other rep in the set. This way, I'm getting practice with a competition-length pause, but also getting in more reps, etc.
Next, hit 175 for 3 sets of 4 reps, all with a long pause. Again, while these felt good I think it would be more prudent to long-pause the first rep, then just bang out the rest with a short pause, focusing on tightness and speed.
Finally, hit 155 for a set that sucked. I'm tired of this final back off set. Honestly, my form is always shit, I don't think it's making me better at anything, and it just takes energy from the rest of my workout, so I think I am going to cut this out.
Next, Kroc rows. Did 2 sets of 30 with the 100 for the first time in a long time. It hurt haha, but wasn't too bad. I think I am going to keep waving the intensity on these, for both my sanity and just the sake of mixing it up. I'm not going to be able to consistently keep adding reps every week, so I think I'm just going to mix it up from week to week. Go light with lots of reps sometimes, heavy with lots of reps, heavy with only one max set, etc. Don't slack, but don't feel like I have something to prove either.
Strict press went really well. Hit 135 for 3 sets of 9. Had some nasty form on the last rep, lots of back bend and I lost my balance, but still locked it out. Really happy with that. Next week I think I'll just shoot for the 3 x 9 again, and try to keep the form a little better. Then I'll push for the first 3 x 10.
Finally pullups. Did a set of 10 and a set of 15. Didn't feel great, but I was just beat up from the workout.
Overall, cool day. Hit some great numbers, and figured out some small changes I'm gonna implement. Lets keep at it.
Monday, February 18, 2013
Big Legs: Squat 300 x 7
Today was a very good leg workout. I was pretty creaky and slow to warm up, but in the end it was a lot of fun and I did well.
Started with 5/3/1 squat. Warming up was weird, because I didn't feel bad or weak per se - I just was having a really hard time feeling warm. I think It's just because I was drinking a bit this weekend, in a car, sitting, etc. Anyways, hit the bar for 2 sets, then 125 for a set of 10 that felt like ass, and then a set of 8 that felt really good. Then, I went straight to my first work weight,230, and hit it for 5. Not hard, but not nice and easy either. I hoped 265 would be better, but it was actually really terrible haha. My technique was just feeling off and weird, and the reps were NOT smooth. At this point, I kind of resigned that I was just having a rough day, and decided to just focus up so I could get the 300 for 5 and then be done with it. But something interesting happened - I got focused and went after the weight, and my form kind of clicked about halfway through the set haha. I think it was pretty much just due to the fact that the weight was really heavy. With 265, and the first couple reps of 300 I could squat it with my timing off and still muscle it up, but as the set at 300 went on I either had to have really nice technique, or fail. So my body figured out what it needed to do. Anyways, hit it for 3 reps, stopped for a breather, then reps 4 and 5 were so much smoother and nicer that I hit a 6th and 7th rep. That last rep was tough and slow, but I honestly think I had at least another rep or two in me. Anyways, 7 reps is nothing crazy but it's pretty solid all the same, especially on a day when I wasn't feeling great. And now that I've moved a bit, hopefully thursday will feel a lit better.
Next, speed deadlifts went very well. Back at 275, but Pulled my 12 singles on the minute from a 2 plate, 4 inch deficit. The reps were solid and moved pretty fast. I had a little bit of a hard time combining my new, "athletic looseness" que that has been helping me with the lower position I needed for the high deficit, but overall the weight moved nicely, no problems. Hopefully the heavier weights next week and the last week will keep feeling fast and easy.
Next, snatch grip deads. I went heavy today, and it was really cool. Hit 165, 205, 245, 285, and finally 325 for sets of 3. It felt pretty awesome. 325 was very heavy and hard, but to be honest it didn't feel like a max. I think I have more pounds in me, it's just going to take a lot of focus and determination.
Finally, did 3 sets of crunches, although my abs felt like shit today.
So overall, pretty cool day. Happy with the squats, feeling good with my speed deadlifts, and I'm having a great time doing these snatch grip deads nice and heavy. Hopefully tomorrow will be a little less creaky, and then I can crush some weight for the rest of the week. Lets keep at it.
Started with 5/3/1 squat. Warming up was weird, because I didn't feel bad or weak per se - I just was having a really hard time feeling warm. I think It's just because I was drinking a bit this weekend, in a car, sitting, etc. Anyways, hit the bar for 2 sets, then 125 for a set of 10 that felt like ass, and then a set of 8 that felt really good. Then, I went straight to my first work weight,230, and hit it for 5. Not hard, but not nice and easy either. I hoped 265 would be better, but it was actually really terrible haha. My technique was just feeling off and weird, and the reps were NOT smooth. At this point, I kind of resigned that I was just having a rough day, and decided to just focus up so I could get the 300 for 5 and then be done with it. But something interesting happened - I got focused and went after the weight, and my form kind of clicked about halfway through the set haha. I think it was pretty much just due to the fact that the weight was really heavy. With 265, and the first couple reps of 300 I could squat it with my timing off and still muscle it up, but as the set at 300 went on I either had to have really nice technique, or fail. So my body figured out what it needed to do. Anyways, hit it for 3 reps, stopped for a breather, then reps 4 and 5 were so much smoother and nicer that I hit a 6th and 7th rep. That last rep was tough and slow, but I honestly think I had at least another rep or two in me. Anyways, 7 reps is nothing crazy but it's pretty solid all the same, especially on a day when I wasn't feeling great. And now that I've moved a bit, hopefully thursday will feel a lit better.
Next, speed deadlifts went very well. Back at 275, but Pulled my 12 singles on the minute from a 2 plate, 4 inch deficit. The reps were solid and moved pretty fast. I had a little bit of a hard time combining my new, "athletic looseness" que that has been helping me with the lower position I needed for the high deficit, but overall the weight moved nicely, no problems. Hopefully the heavier weights next week and the last week will keep feeling fast and easy.
Next, snatch grip deads. I went heavy today, and it was really cool. Hit 165, 205, 245, 285, and finally 325 for sets of 3. It felt pretty awesome. 325 was very heavy and hard, but to be honest it didn't feel like a max. I think I have more pounds in me, it's just going to take a lot of focus and determination.
Finally, did 3 sets of crunches, although my abs felt like shit today.
So overall, pretty cool day. Happy with the squats, feeling good with my speed deadlifts, and I'm having a great time doing these snatch grip deads nice and heavy. Hopefully tomorrow will be a little less creaky, and then I can crush some weight for the rest of the week. Lets keep at it.
Friday, February 15, 2013
Great workout: bench 215 x 10 singles, strict press 165 x 5
Great upper body workout today. I had a lot of fun and kicked some ass.
Started with C&P bench. Warmed up pretty fast, hitting the bar, 95, 135, and 185 for 1 set each, doing a long pause on the first and last rep of each set. Then went to 215. On the first single, I had josh give me a "press" command once the bar was motionless, and a rack command (just to practice). I tried to keep all my pauses long enough to be competition legal. Overall, these ten singles were cake. Some of the ones in the middle were a little tougher than they should have been - I could have been tighter, I think I was just a little loose because I wasn't resting much at all. But even the bad reps were pretty much cake. I'm feeling pretty confident that I could hit 215, and probably even 225 pretty much anytime, anyplace now. Really happy with how bench is feeling.
Strict press went even better. Hit the bar and 95 for warmups, then hit 135 x 5 and 150 for an easy 3. Again, I'm trying to focus a lot on tightness in the right places - keeping my core and legs tight, but being relaxed and very speedy in my upper body. The weight was moving really nice - I loaded up 165 and hit it for a REALLY solid set of 5. That's a PR, and it was a very nice set. Really happy with that. Dropped back to 150 and hit that for a nice 5, then dropped to 135 and nailed that for 8, with a LONGG pause before the 8th rep. I think my strict press is getting ready to take off again. I need to just keep working the reps, and I'm looking forward to testing in a few weeks.
Next, did some yates rows. 135 for 3 sets of 15 - nowhere close to failure, but I really like the way these feel. Lots of quality volume and real squeezing of my back, but without having to push to the limit.
Next, played with benching with my feet up. Worked up in sets of 5, hitting 135, 155, 165, 175, and then 185 for 4. I like doing this. It is tough, because it is so much less stable and less tight. But I feel like it's a good exercise for me, because it FORCES me to focus on tightness on every rep. If I can get stronger benching like this, I think it will carry over really well to my regular bench press. Maybe I'll keep doing these on fridays.
Finally, did pullups, hitting a set of 15 and a set of 10, no problem. These feel good, I'm going to keep working at these - I'm excited to hit 25 straight soon, and then 30 + at semesters end.
Overall, awesome workout. I'm definitely getting stronger and bigger, and progress is awesome. LEts stay healthy, keep having fun, and let's keep at it.
Started with C&P bench. Warmed up pretty fast, hitting the bar, 95, 135, and 185 for 1 set each, doing a long pause on the first and last rep of each set. Then went to 215. On the first single, I had josh give me a "press" command once the bar was motionless, and a rack command (just to practice). I tried to keep all my pauses long enough to be competition legal. Overall, these ten singles were cake. Some of the ones in the middle were a little tougher than they should have been - I could have been tighter, I think I was just a little loose because I wasn't resting much at all. But even the bad reps were pretty much cake. I'm feeling pretty confident that I could hit 215, and probably even 225 pretty much anytime, anyplace now. Really happy with how bench is feeling.
Strict press went even better. Hit the bar and 95 for warmups, then hit 135 x 5 and 150 for an easy 3. Again, I'm trying to focus a lot on tightness in the right places - keeping my core and legs tight, but being relaxed and very speedy in my upper body. The weight was moving really nice - I loaded up 165 and hit it for a REALLY solid set of 5. That's a PR, and it was a very nice set. Really happy with that. Dropped back to 150 and hit that for a nice 5, then dropped to 135 and nailed that for 8, with a LONGG pause before the 8th rep. I think my strict press is getting ready to take off again. I need to just keep working the reps, and I'm looking forward to testing in a few weeks.
Next, played with benching with my feet up. Worked up in sets of 5, hitting 135, 155, 165, 175, and then 185 for 4. I like doing this. It is tough, because it is so much less stable and less tight. But I feel like it's a good exercise for me, because it FORCES me to focus on tightness on every rep. If I can get stronger benching like this, I think it will carry over really well to my regular bench press. Maybe I'll keep doing these on fridays.
Finally, did pullups, hitting a set of 15 and a set of 10, no problem. These feel good, I'm going to keep working at these - I'm excited to hit 25 straight soon, and then 30 + at semesters end.
Paul Carter is overjoyed for me
Thursday, February 14, 2013
Insanely hard squats: 300 for 5 x 6
Today was an insanely difficult workout, but I did great so I am happy and proud.
Started with 5 x 6 squats. Warmed up with the bar, then 125 for a few sets, and 205 for a set of 9. Then hit 265 for a triple. The weight was moving nicely and I felt pretty good, so I decided to go for 300 as my weight. I'm VERY glad I didn't do 305, because 300 was ABSOLUTELY the heaviest I could have managed. The first set was tough, but solid. I hoped the second set would be better, but it was still pretty tough - then it got REALLY hard. Set 3 was very difficult, and the last rep took me about 6 second to lock out. I thought it couldn't get any worse, but set 4 was REALLY tough, and the final rep took me about 8 seconds to lock out (I actually think I went back down on this one, that's how hard it was). However, I got a kick of endorphins on the final set, and rested a lot so it went slightly better than the others. Overall, not a single missed rep, form was good (not perfect, but I am NOT complaining with how heavy and hard this was). I'm very impressed with myself, and proud of myself for persevering. Also, I have some cool ideas about how I'm going to proceed with the next few weeks - I'm thinking 305 for 5 x 4 next week, as a sort of "easier" week, then 315 for 5 x 4 the week after (tough, but definitely do-able). Then, for my 5 x 2 I am thinking I might work up to the heaviest double I can - so something like 305 x 2, 325 x 2, 335 x 2, 345 x 2, 355 x 2. Maybe even let myself throw on the belt for the last set or two. It's kinda like working up to hit my "opener" for a double - then, next 9 weeks I can try and hit ____ for a double on 5 x 2 week, and use that as my opener. We will see.
Next, front squats were cake. They never feel "good" (i.e. fast, explosive, smooth), but they ALWAYS feel easy, which I think is a great sign that, when I max out fresh, I will do really well. hit 190 x 3, then 215 x 2, and finally 240 for 3 singles, cake.
Finally, deadlifts were rough hahah. The warmups weights were moving fast and smooth 205, 285, even 345 moved pretty nicely. But once I went to 385 I really couldn't budge it. Maybe with more rest and more anger I could have, but it wasn't worth it. Those squats were a Max effort, and it's not a big deal that I didn't really have gas left for heavy pulls. Dropped back to 285 and hit it for a few singles, just to move weight, and called it a day (forgot about ab work).
So, overall a great workout. A little disappointed in the deads, but that's just me being stupid. I'll get back at it next week for sure. Very happy with the squats, both back and front. I don't need to always push that hard, but it's cool every once in a while to test yourself. Lets keep at it.
Started with 5 x 6 squats. Warmed up with the bar, then 125 for a few sets, and 205 for a set of 9. Then hit 265 for a triple. The weight was moving nicely and I felt pretty good, so I decided to go for 300 as my weight. I'm VERY glad I didn't do 305, because 300 was ABSOLUTELY the heaviest I could have managed. The first set was tough, but solid. I hoped the second set would be better, but it was still pretty tough - then it got REALLY hard. Set 3 was very difficult, and the last rep took me about 6 second to lock out. I thought it couldn't get any worse, but set 4 was REALLY tough, and the final rep took me about 8 seconds to lock out (I actually think I went back down on this one, that's how hard it was). However, I got a kick of endorphins on the final set, and rested a lot so it went slightly better than the others. Overall, not a single missed rep, form was good (not perfect, but I am NOT complaining with how heavy and hard this was). I'm very impressed with myself, and proud of myself for persevering. Also, I have some cool ideas about how I'm going to proceed with the next few weeks - I'm thinking 305 for 5 x 4 next week, as a sort of "easier" week, then 315 for 5 x 4 the week after (tough, but definitely do-able). Then, for my 5 x 2 I am thinking I might work up to the heaviest double I can - so something like 305 x 2, 325 x 2, 335 x 2, 345 x 2, 355 x 2. Maybe even let myself throw on the belt for the last set or two. It's kinda like working up to hit my "opener" for a double - then, next 9 weeks I can try and hit ____ for a double on 5 x 2 week, and use that as my opener. We will see.
Next, front squats were cake. They never feel "good" (i.e. fast, explosive, smooth), but they ALWAYS feel easy, which I think is a great sign that, when I max out fresh, I will do really well. hit 190 x 3, then 215 x 2, and finally 240 for 3 singles, cake.
Finally, deadlifts were rough hahah. The warmups weights were moving fast and smooth 205, 285, even 345 moved pretty nicely. But once I went to 385 I really couldn't budge it. Maybe with more rest and more anger I could have, but it wasn't worth it. Those squats were a Max effort, and it's not a big deal that I didn't really have gas left for heavy pulls. Dropped back to 285 and hit it for a few singles, just to move weight, and called it a day (forgot about ab work).
So, overall a great workout. A little disappointed in the deads, but that's just me being stupid. I'll get back at it next week for sure. Very happy with the squats, both back and front. I don't need to always push that hard, but it's cool every once in a while to test yourself. Lets keep at it.
Tuesday, February 12, 2013
Birthday Bench: 215 x 3
Today was a nice workout on my birthday. It went very well, and my neck and elbow pain has been minimum, both during and after the workout. Forgive any typos, I have been enjoying Guinnesses, my first purchase as a 21 year old. Yay.
Started with 5/3/1 bench. It went really well. Warmups were good. I was doing 2 things a little differently: first, I wasn't worrying too much about letting the bar "sink in" to my chest. I have kind of decided that this is a stupid thing to worry about much. I don't want t let it get worse and worse as I get stronger, but I really don't think it's drastic enough to be even close to illegal in competition, and I need to be benching the way that I can move the most weight. Secondly, I worked on bringing the bar a little higher on my chest. I think this will help me use my chest better, as well as helping to combat the sinking in naturally, because I'm pausing the weight on my sternum instead of my diaphragm. Anyways, hit 95, then 135 x 10, then 170 x 5, 190 x 3, and finally 215 x 3 - first rep cake, second was a little tougher, and on the third I brought it a little lower and blasted it at least as fast as the second one. Pretty solid 3, very happy with that.
Dropped back to 190 and hit it for 3 sets of 3. Weight moved pretty well, I wasn't resting much so the 3rd rep of the last 2 sets was a little tough, but overall smooth and fast benching. Then, I dropped to 170 ad hit it for 8 - 5 paused reps and 3 touch n go. I really hate touch n go bench, and I don't think I will be doing it anymore.
Kroc rowed the 100's for a single set of 30 today. Pretty solid, nothing crazy. Probably go back to 2 sets of 30 next week, I would have done it today but I didn't get to row friday so I decided to take it a little slow.
Overhead pressing went awesome today. I was focusing on keeping my core really tight, but relaxing my shoulders, arm, neck, so that I was tight but not OVERLY wound up. The weight just felt like it was moving awesome. I got 2 very nice sets of 8, and then pushed hard on the third set and got 10, which beats the last two weeks by 3 reps. Very happy with that. Next week I'll shoot for 3 sets of 9, and based on how that goes start moving towards 3 x 10. Then, when I can hit that 3 x 10 without fail, I'll bump the weight up to 155 and start working on that weight.
Finally, did a set of 13 and 12 kipped pullups.
Overall, great workout. Little bench PR and some awesome strict pressing, and feeling solid on my pulling as well. Time to enjoy the rest of the b-day, rest up, and come back hard thursday. Lets keep at it.
Started with 5/3/1 bench. It went really well. Warmups were good. I was doing 2 things a little differently: first, I wasn't worrying too much about letting the bar "sink in" to my chest. I have kind of decided that this is a stupid thing to worry about much. I don't want t let it get worse and worse as I get stronger, but I really don't think it's drastic enough to be even close to illegal in competition, and I need to be benching the way that I can move the most weight. Secondly, I worked on bringing the bar a little higher on my chest. I think this will help me use my chest better, as well as helping to combat the sinking in naturally, because I'm pausing the weight on my sternum instead of my diaphragm. Anyways, hit 95, then 135 x 10, then 170 x 5, 190 x 3, and finally 215 x 3 - first rep cake, second was a little tougher, and on the third I brought it a little lower and blasted it at least as fast as the second one. Pretty solid 3, very happy with that.
Dropped back to 190 and hit it for 3 sets of 3. Weight moved pretty well, I wasn't resting much so the 3rd rep of the last 2 sets was a little tough, but overall smooth and fast benching. Then, I dropped to 170 ad hit it for 8 - 5 paused reps and 3 touch n go. I really hate touch n go bench, and I don't think I will be doing it anymore.
Kroc rowed the 100's for a single set of 30 today. Pretty solid, nothing crazy. Probably go back to 2 sets of 30 next week, I would have done it today but I didn't get to row friday so I decided to take it a little slow.
Overhead pressing went awesome today. I was focusing on keeping my core really tight, but relaxing my shoulders, arm, neck, so that I was tight but not OVERLY wound up. The weight just felt like it was moving awesome. I got 2 very nice sets of 8, and then pushed hard on the third set and got 10, which beats the last two weeks by 3 reps. Very happy with that. Next week I'll shoot for 3 sets of 9, and based on how that goes start moving towards 3 x 10. Then, when I can hit that 3 x 10 without fail, I'll bump the weight up to 155 and start working on that weight.
Finally, did a set of 13 and 12 kipped pullups.
Monday, February 11, 2013
Great Leg Workout: Squat 325 x 3
Today I had a great leg workout, which I am really happy about because I'm tired of feeling like a fat sack of aids with the flu, the snowstorm, and whatnot. This was a great workout, and it felt awesome to lift some heavy weights.
Started with 5/3/1 squats. Warming up was a little weird. I felt pretty good, but I was also a little soft, and I was misfiring a bit. The squats felt easy, but a little choppy and a little heavy. I think some of the softness was due to my pulled neck muscle, it was kind of hard to get as tight as I might normally. Hit the bar for a few sets, then 125 for 10 and then 5. Then, I did something I don't normally do and squatted 205 for a full set of 10. I kind of liked doing this. I feel like it's nice to do a shitload of reps. It's still really easy, and it just allows me more time to move and get warm and whatnot. And it makes the sets of 5 seem shorter. Anyways, my first work set was 255. This set was a bit of a bummer. IT felt heavy, and I felt a little off in my technique. Went up to 290, and this time I tried to focus on a few specific things: first, treating the weight like a warmup at 125 helped me get tighter, be more comfortable under the weight, etc. Second of all, focusing on keeping my weight in the middle of my foot helped me keep my hips forward without getting too far forward. The 3 at 290 were much better. So, I loaded on up to 325, rested, and went after it. It was a great set, I hit the weight for a VERY solid triple, and racked it. I think I definitely had another rep in me, but I am really trying to leave some in the tank, and I am REALLY happy with a very nice and solid triple at that weight.
Speed deadlifts were next, 8 sets of 1 at 315 from a 2 inch deficit, on the minute. These were pretty solid overall. Not VERY fast, but they moved pretty nicely. And I tried to think of it this way: not long ago, I was attempting to move just 315 for 1-3 flat-backed singles, and today I hit it for 8, perfectly flat back, from a deficit, with no problem. That's kind of cool. Hopefully next month they will move a little bit faster without the random break week to throw me off.
Snatch grip deadlifts are awesome. I have so much fun with these. I hit 125, 185, 225, 265, and finally 305 for 5 today. That last set was TOUGH. My grip was close to failing, and my lower back is KILLING me right now. But My back stayed flat, and I made all 5 reps. I think these are awesome. I wouldn't be surprised if these getting heavier is a large part of the reason that my heavy deadlift singles with a flat back have been getting easier and moving up in weight faster. I'm excited to switch to sets of 3 next week. It will be a nice change from 5's. I think I might go 135, 185, 225, 275, and then 315 to start, then attack the next 2 weeks from there.
Finally, did a set of hollow rocks to failure (30) to get my abs.
Overall, an awesome day. Some very great squats at a very heavy weight, and a lot of heavy pulling. I feel like I worked hard, and I am happy with myself for having fun and NOT pushing too hard, but rather getting in some quality work and leaving excited for the next workout. Lets keep at it.
Speed deadlifts were next, 8 sets of 1 at 315 from a 2 inch deficit, on the minute. These were pretty solid overall. Not VERY fast, but they moved pretty nicely. And I tried to think of it this way: not long ago, I was attempting to move just 315 for 1-3 flat-backed singles, and today I hit it for 8, perfectly flat back, from a deficit, with no problem. That's kind of cool. Hopefully next month they will move a little bit faster without the random break week to throw me off.
Snatch grip deadlifts are awesome. I have so much fun with these. I hit 125, 185, 225, 265, and finally 305 for 5 today. That last set was TOUGH. My grip was close to failing, and my lower back is KILLING me right now. But My back stayed flat, and I made all 5 reps. I think these are awesome. I wouldn't be surprised if these getting heavier is a large part of the reason that my heavy deadlift singles with a flat back have been getting easier and moving up in weight faster. I'm excited to switch to sets of 3 next week. It will be a nice change from 5's. I think I might go 135, 185, 225, 275, and then 315 to start, then attack the next 2 weeks from there.
Finally, did a set of hollow rocks to failure (30) to get my abs.
Overall, an awesome day. Some very great squats at a very heavy weight, and a lot of heavy pulling. I feel like I worked hard, and I am happy with myself for having fun and NOT pushing too hard, but rather getting in some quality work and leaving excited for the next workout. Lets keep at it.
Friday, February 8, 2013
Random day: 200 for 15 x 2
Today, there is a big ass snowstorm so my normal gym was all closed down. However, we found a cool crossfit gym nearby that let us train for the day for free. Equipment was different and I had to rush a little, but overall it wasn't a bad workout.
Started with bench. The bench they had was heavily padded, which made it tough to get tight on it. Also, I was moving REALLY fast through my sets. As a result, I think I was letting the bar settle in/sink in on my chest a little more than ideal. I smashed the 15 sets though.
Next, strict press was the last thing I did. I hit 95 for a set, then 130 x 3, 145 x 3, and 160 for an easy for (decided not to push for 5). Then hit 145 for a solid 7. Unfortunately, I pulled a neck muscle trying to hit 135, so I stopped after 5. My neck is feeling very snapped up right now, but I'm hoping it will feel better very soon. My body just needs to re-adjust to lifting.
Anyways, called it after that. Not a bad workout for all the craziness surrounding it. Hopefully my elbow and neck will feel better very soon. Lets keep at it.
Started with bench. The bench they had was heavily padded, which made it tough to get tight on it. Also, I was moving REALLY fast through my sets. As a result, I think I was letting the bar settle in/sink in on my chest a little more than ideal. I smashed the 15 sets though.
Next, strict press was the last thing I did. I hit 95 for a set, then 130 x 3, 145 x 3, and 160 for an easy for (decided not to push for 5). Then hit 145 for a solid 7. Unfortunately, I pulled a neck muscle trying to hit 135, so I stopped after 5. My neck is feeling very snapped up right now, but I'm hoping it will feel better very soon. My body just needs to re-adjust to lifting.
Anyways, called it after that. Not a bad workout for all the craziness surrounding it. Hopefully my elbow and neck will feel better very soon. Lets keep at it.
Thursday, February 7, 2013
Squats: 285 for 5 sets of 6
Today was a good day. Very good, it feels nice to finally be moving heavy weights again.
Started with squats. Did a couple sets with the bar as I warmed up, then hit 125 x 2 sets of 8 or so. Hit 205 x 6, then 245 x 3, then went straight to 285. The weight was moving nicely today. Not perfect - I was having a lot of little issues at various times: on some reps I was a little too far back, on others my chest was coming down and my hips were taking over, on other I was soft out of the hole and had to fight hard through a sticking point. But as a whole, the sets were really solid, not a single failed rep (or even near fail), and I am very happy with that performance after being out of the gym for a while. I will say that (pre-sickness), I was planning on this 285 being easier, and I was hoping to push to 305 next week for my second 5 x 6. I'm going to have to play it by ear next week, because I really have no idea how I will feel. I think, although it will be INCREDIBLY hard, I could absolutely manage 305 for 5 x 6. However, it might be more prudent to do 300 or even 295, just to make sure I get all the reps in and they are quality reps. Or, I could even take the weight back and have a week to make my form nice and prep for the 5 x 4's. We will see I suppose, I need to stay chill about it.
Next, front squats went really well. I was pooped after the back squats, but the front squat were still pretty much cake. I didn't really have much "pop" on them, but they were easy all the same. Hit 125 for a warmup, then 175 x 2, 205 x 2, and 225 for 3 sets of 2. First set was beautiful, second was tougher because I didn't rest much, and the third was better than the second, but still a little tired.
Finally, chucked the bar on the ground. Pulled 205 for a triple and then a single, focusing on keeping my core and back really tight, but the rest of my body a little "looser" and athletic. Josh and I were talking the other day, about how the best, fastest, most explosive lifters have a sort of "looseness" about them. They are tight where they need to be, but not overly wound up. This allows them to move weight with speed and explosiveness. It's an interesting concept, one that I think really applies to deadlifts especially. Anyways, hit 285 for 2 singles, then 345 for a rep that was pretty solid, so I went up to 385. Hit it for the first rep, which was really solid. Moved pretty fast, and my back was nice and flat. Only problem was I was pretty far back on it, and my hips took over a little early I think (interesting, because as I said that was happening a bit with my squats too). I hit 385 again after a good rest. Tried to use my legs more on this one - it was slower and harder, but my back still stayed flat and I got it, which I'm pretty happy about. Pulling has felt awesome lately, it's making me happy.
Didn't really have time for ab work, so I just kept my abs tight as I could while I pul all my weights away haha. Pretty lame, but it's something.
Overall, really good day. Very happy to be lifting heavy and have it feel good. I need to keep patient, and keep my more relaxed and methodical attitude with lifting, but I think that will be easier now that I'm getting back in the groove, and getting more workouts under my belt. Lets keep at it.
Started with squats. Did a couple sets with the bar as I warmed up, then hit 125 x 2 sets of 8 or so. Hit 205 x 6, then 245 x 3, then went straight to 285. The weight was moving nicely today. Not perfect - I was having a lot of little issues at various times: on some reps I was a little too far back, on others my chest was coming down and my hips were taking over, on other I was soft out of the hole and had to fight hard through a sticking point. But as a whole, the sets were really solid, not a single failed rep (or even near fail), and I am very happy with that performance after being out of the gym for a while. I will say that (pre-sickness), I was planning on this 285 being easier, and I was hoping to push to 305 next week for my second 5 x 6. I'm going to have to play it by ear next week, because I really have no idea how I will feel. I think, although it will be INCREDIBLY hard, I could absolutely manage 305 for 5 x 6. However, it might be more prudent to do 300 or even 295, just to make sure I get all the reps in and they are quality reps. Or, I could even take the weight back and have a week to make my form nice and prep for the 5 x 4's. We will see I suppose, I need to stay chill about it.
Next, front squats went really well. I was pooped after the back squats, but the front squat were still pretty much cake. I didn't really have much "pop" on them, but they were easy all the same. Hit 125 for a warmup, then 175 x 2, 205 x 2, and 225 for 3 sets of 2. First set was beautiful, second was tougher because I didn't rest much, and the third was better than the second, but still a little tired.
Finally, chucked the bar on the ground. Pulled 205 for a triple and then a single, focusing on keeping my core and back really tight, but the rest of my body a little "looser" and athletic. Josh and I were talking the other day, about how the best, fastest, most explosive lifters have a sort of "looseness" about them. They are tight where they need to be, but not overly wound up. This allows them to move weight with speed and explosiveness. It's an interesting concept, one that I think really applies to deadlifts especially. Anyways, hit 285 for 2 singles, then 345 for a rep that was pretty solid, so I went up to 385. Hit it for the first rep, which was really solid. Moved pretty fast, and my back was nice and flat. Only problem was I was pretty far back on it, and my hips took over a little early I think (interesting, because as I said that was happening a bit with my squats too). I hit 385 again after a good rest. Tried to use my legs more on this one - it was slower and harder, but my back still stayed flat and I got it, which I'm pretty happy about. Pulling has felt awesome lately, it's making me happy.
Didn't really have time for ab work, so I just kept my abs tight as I could while I pul all my weights away haha. Pretty lame, but it's something.
Tuesday, February 5, 2013
Bench 200 x 5
Not a bad day today. again, nothing spectacular, but not bad either.
Started with 5/3/1 bench. Hit the bar for a couple warm up sets, then 95 and 135. Hit 160 for 3 no problem, then 180 x 3, then loaded up 200 and hit it for 5. The first 4 were easy, and the 5th was pretty tough. Overall, I'm not unhappy with that. Nothing incredible, but not bad considering I haven't benched in a while, and my bench always is shitty when I first come back.
Next, did 3 backoff sets of 3 at 180. First one was cake. Second was a little soft and shitty, so I REALLY focused on tightness on the third set, which was WAY better and easier. It made me think that I DEFINITELY wasn't as tight as I should have been on the 200. I can't explain what was different - I simply focused more on pulling my shoulder blades together, and that made it far easier to control the weight, and made my reps far faster and easier. I need to try and focus more on tightness in my warmups/work sets next tuesday. Finally, dropped back to 160 and hit it for a bunch of reps, some paused some touch n go.
Next, took it easy on kroc rows because 1) wanted to be careful of my tender elbow and 2) they crush your soul, and I need a little more time to get back into lifting before I can handle real Kroc rows. Anyways, rowed the 75 lb dumbells for 50 reps per side. Not too hard, but not useless either. Elbow felt alright.
Third, strict press, which actually felt pretty decent today. Warmed up with the bar, which I normally don't do - but first day strict pressing in a while, I figured why not. Hit 95 for a set of 8, then went up to 135. First set of 8 was really very solid, reps were fast and not too tough. Second set was a little harder - I leaned back a lot for the 8th rep, but even so it moved pretty fast. 3rd set was tough. The first 4 or 5 reps moved nice, but 6 and 7 slowed way down. They were still pretty fast reps, but tough enough that I didn't think I would get the 8th, so I just racked it. No biggie, same as two weeks ago, which isn't bad considering the week off.
Finally, did a slew of horizontal pullups instead of real pullups. These bothered the elbow.
So, not a bad day. Again, trying to not stress too much and just move the weight the best I can for the day. Took is easy on the pulling today, but friday I'll try and go a little harder, and hopefully next tuesday I'll be back to normal. We will see. Lets keep at it.
Started with 5/3/1 bench. Hit the bar for a couple warm up sets, then 95 and 135. Hit 160 for 3 no problem, then 180 x 3, then loaded up 200 and hit it for 5. The first 4 were easy, and the 5th was pretty tough. Overall, I'm not unhappy with that. Nothing incredible, but not bad considering I haven't benched in a while, and my bench always is shitty when I first come back.
Next, did 3 backoff sets of 3 at 180. First one was cake. Second was a little soft and shitty, so I REALLY focused on tightness on the third set, which was WAY better and easier. It made me think that I DEFINITELY wasn't as tight as I should have been on the 200. I can't explain what was different - I simply focused more on pulling my shoulder blades together, and that made it far easier to control the weight, and made my reps far faster and easier. I need to try and focus more on tightness in my warmups/work sets next tuesday. Finally, dropped back to 160 and hit it for a bunch of reps, some paused some touch n go.
Next, took it easy on kroc rows because 1) wanted to be careful of my tender elbow and 2) they crush your soul, and I need a little more time to get back into lifting before I can handle real Kroc rows. Anyways, rowed the 75 lb dumbells for 50 reps per side. Not too hard, but not useless either. Elbow felt alright.
Third, strict press, which actually felt pretty decent today. Warmed up with the bar, which I normally don't do - but first day strict pressing in a while, I figured why not. Hit 95 for a set of 8, then went up to 135. First set of 8 was really very solid, reps were fast and not too tough. Second set was a little harder - I leaned back a lot for the 8th rep, but even so it moved pretty fast. 3rd set was tough. The first 4 or 5 reps moved nice, but 6 and 7 slowed way down. They were still pretty fast reps, but tough enough that I didn't think I would get the 8th, so I just racked it. No biggie, same as two weeks ago, which isn't bad considering the week off.
Finally, did a slew of horizontal pullups instead of real pullups. These bothered the elbow.
So, not a bad day. Again, trying to not stress too much and just move the weight the best I can for the day. Took is easy on the pulling today, but friday I'll try and go a little harder, and hopefully next tuesday I'll be back to normal. We will see. Lets keep at it.
Monday, February 4, 2013
First Day Back - Squat 305 x 5
Today was my first day back. I felt pretty good. I intentionally took it easy, because after a week off heavy squats are DAUNTING. So, instead of feeling like I had to go after this workout as hard as I could, I tried to just have fun and do the best I could, only push as far as felt good, etc. In general, I could use more workouts like this. Just get in and move weight, know that tat alone is enough to make you better (it doesn't have to be PR's every single workout).
Anyways, started with 5/3/1 squats. Hit the bar, then warmed up and hit 125 for a couple sets, then 205 for 6, then straight to my work sets. 245 x 3 was cake, and 275 x 3 was very nice too. I was doing a good job of controlling the descent really well to a certain point, then really dropping into the hole, catching a stretch reflex and shooting out. Unfortunately, when I went up to 305 I wasn't as tight as I probably should have been, and that cause me some troubles - on a rep or two, I was just a little soft after dropping into the hole, so I hit a sticking point harder than I should have. My chest was coming down a little bit, and afterwards my lower back felt a little soft and sad (probably a combination of being a little loose, and just not having squatted heavy in a while). However, I got 5 easy reps. Not perfect, but easy. I definitely had a rep or two in the tank, without question. But as I said, I think I need more days where I don't plan what I want to hit and try and give EVERYTHING. That leads to disappointment, and I don't think it's he right attitude. I just need to get in and move the weight, take advantage of the good days and don't stress the bad ones.
Next were speed deads. These felt pretty good. 295 for 10 sets of 1 from a one plate deficit, on the minute. The first few reps especially moved pretty fast. About halfway through, however, I started running out of gas a little bit. I think the week off just made me fatigue quickly. I did my best to focus, however, and the weight still moved pretty easily and fast. My one complaint is that maybe my hips were a little too high, and next week I should try and start with the bar a little farther away so I'm using my legs more.
Third, snatch grip deads. I really love these, they are fun even when I'm tired. I went up a little differently today, hitting 125, 165, 205, 245, and finally 285 for sets of 5. None of it was hard until 285, which was admittedly pretty tough. The last rep especially it was hard to keep my hips down, and I used a lot of back to get the weight up. Still, good form overall and a very solid set. I think next week I might push to 305. It will be tough, but I think I have it in me, especially if I'm a little less tired out next week.
Finally, did a set of 50 situps with constant tension to finish off the core.
Overall, good first day back. Nothing monumental, but some quality work. I'm tired out, but happy to be back in the gym. I want to try and keep the same attitude I had today. Go in, have a lot of fun and just focus on moving weight - don't worry about PR's or whatever. If you just keep moving weight and following the progression from week to week, you're gonna get stronger. Lets keep at it.
Anyways, started with 5/3/1 squats. Hit the bar, then warmed up and hit 125 for a couple sets, then 205 for 6, then straight to my work sets. 245 x 3 was cake, and 275 x 3 was very nice too. I was doing a good job of controlling the descent really well to a certain point, then really dropping into the hole, catching a stretch reflex and shooting out. Unfortunately, when I went up to 305 I wasn't as tight as I probably should have been, and that cause me some troubles - on a rep or two, I was just a little soft after dropping into the hole, so I hit a sticking point harder than I should have. My chest was coming down a little bit, and afterwards my lower back felt a little soft and sad (probably a combination of being a little loose, and just not having squatted heavy in a while). However, I got 5 easy reps. Not perfect, but easy. I definitely had a rep or two in the tank, without question. But as I said, I think I need more days where I don't plan what I want to hit and try and give EVERYTHING. That leads to disappointment, and I don't think it's he right attitude. I just need to get in and move the weight, take advantage of the good days and don't stress the bad ones.
Next were speed deads. These felt pretty good. 295 for 10 sets of 1 from a one plate deficit, on the minute. The first few reps especially moved pretty fast. About halfway through, however, I started running out of gas a little bit. I think the week off just made me fatigue quickly. I did my best to focus, however, and the weight still moved pretty easily and fast. My one complaint is that maybe my hips were a little too high, and next week I should try and start with the bar a little farther away so I'm using my legs more.
Third, snatch grip deads. I really love these, they are fun even when I'm tired. I went up a little differently today, hitting 125, 165, 205, 245, and finally 285 for sets of 5. None of it was hard until 285, which was admittedly pretty tough. The last rep especially it was hard to keep my hips down, and I used a lot of back to get the weight up. Still, good form overall and a very solid set. I think next week I might push to 305. It will be tough, but I think I have it in me, especially if I'm a little less tired out next week.
Finally, did a set of 50 situps with constant tension to finish off the core.
This is a badass dude
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