Thursday, March 8, 2012

1 rep what?

Today was an awesome last squat day before I take some time off. It was so good that I'm feeling completely enraged that I have no choice but to rest and relax for 4 or 5 days on the beach. You know you are a little crazy when this seems terrible.

FUCK THAT. 

Anyways, today was fucking awesome. Speed squats were at 185 this week, and they felt very fast. Starting next cycle, I'll be moving my speed squats weights up to 175, 185, and 195. I'm excited; these weight have been moving really fast lately, and I think getting some more weight on the bar is going to keep my squat going up. 

Hahahaha this fucker's head looks like it's coming off. Speed squatting is so hard. 

Then, after my baby-candy speed work, it was time for my favorite - heavy, heavy squats. Monday I had a great day squatting (I repped out 250 for 12), but I was a little bit mad at myself as well. My form on monday was a little shitty, and even though I'm sure that was MOSTLY due to the crooked ass bar rolling down my back, I still felt like it was due in part to me using my belt as a crutch. Instead of keeping my core as tight as I should have and forcing my chest up, I let my chest drop as I banged out the later reps, and because of this I had some back pain later in the day. Luckily it was nothing serious, but I was still convicted to have a great squat day, with great form, and without using that belt as a crutch. 

SO, today my squat weight was 265, and even though originally my goal was 3 reps without the belt and 3 with, I decided to push myself a little without the belt. So I got under the weight, kept my form great, and was able to bang out 5 reps, sans belt, at 265. I was fuckin happy.... but not quite satisfied. So, seeing as how this WAS my last squat day... I went up to 275. I threw on the belt, made sure that i didn't fuckin drop my chest, and repped THAT out for 5 reps. 

For those of you that don't follow every blog - (blasphemy) - Just 6 weeks ago, 275 was my 1 rep max. and today I hit it for 5. After speed work, and after 5 reps at over 95%. Those are some insane gains over 6 weeks. 

Grow legs growwwwww

Even though my joy was great, I still had more work to do. 5 sets of 8 good-mornings with 90 seconds rest... did 15 on the last set, pretty easy. Then, a 2 minute plank was my shitty core work thrown in at the end. And that was that. 

Bottom line, today was a great last day squatting before mandatory vacation time. I'm excited to keep squatting and keep getting stronger, and looking forward to destroying some PR's in the near future. 

Tuesday, March 6, 2012

Bench-gasm

Finally, I had an awesome upper body day. This is the first GREAT bench session I have had in months, so I'm pretty pumped. First of all, my back was feeling a little tender yesterday from that shitty rolling bar during squats. I was worried that it would be really bothering me today, but for whatever reason it really felt great. When I got to the gym, I started warming up and feeling out my position on the bench a little more - as I wrote in a post this weekend, I found a new foot placement/position on the bench that felt fucking AMAZING. Finally, I get exactly what my benching should feel like. However, on the weekend I was doing reps with a really wide grip, so I wasn't sure if my much better reps were due to the wideness, or the added tightness and leg drive from this new positioning. So today, I brought my grip back in, to a point where the power ring was between my ring and middle finger. Here's what my warmups and sets looked like: 

bar x 5
75 x 5
95 x 5
115 x 5
145 x 5
160 x 3
180 for reps (got 4)



Considering last Tuesday, I only got 4 reps at 170, I'd say that's a fucking great improvement. 

And it felt fucking amazing too. After 180, I brought the weight down to 100 and started my 5 x 10 benching, with 90 seconds rest between sets. On the final set, I managed to rip out 20 reps, which is also fucking awesome. I am daring to hope that my bench is FINALLY going to make some progress. 5 x 10 bent over row with 100 was cake. Then, I felt out those dumbbell overhead presses, doing them like I do the dumbbell bench on Fri - three sets to failure. I hit the 30lb dumbbells for an easy set of 20, then went up to 35 and got 11 and 9, with 90 seconds rest. And finally, 5 x 10 lat pulldowns with 130 were great too. 

All around, just a strong, strong day in the gym. All the weights felt like cake, and I'm excited to just keep working at it. Unfortunately, I have to take some R&R next week, as I'll be going away. However, a few days of delicious food and laying on the beach in Florida will probably be awesome for me (even if I would love to just keep lifting), and I'll come back ready to wreck the weights. 

And now, to pump anyone who wants to bench a shitload up...

What the fuck. One day...

Monday, March 5, 2012

Too many squats

Today was a ridiculous fucking day. First of all, I drank a little too much coffee right before the gym, and couldn't calm my heart rate down the whole fucking workout. I warmed up, then started my work sets for squats: 205 for 5, 225 for 3, then finally, 250 for reps.

The fucking Devil. And Jesus. All in one. 

My heart was about to fucking explode from all the damn caffeine in my blood, so I threw the belt on and jumped under it. Unfortunately, I didn't realize until the weight was that fucking heavy that the shitty, shitty bar I was using was bent pretty solidly, and the more reps I did, the further it kept rolling down my back. I'm pretty sure I looked absolutely fucking ridiculous, hopping the bar off my back between almost every rep to try and force it back up onto my delts, while at the same time making horrible guttural noises because I'm trying to still get max reps at 95% of my working 1RM. HOWEVER, despite all this stupid-fuckery, I still managed to bang out 12 reps at 250, which is pretty fucking insane. For those of you not following my every post, this is how my squatting has progressed over the last 6 weeks: 215 for 8. 230 for 7. 245 for 8 with belt. 225 for 12. 240 for 11. And today, 250 for 12 with belt. Those are some pretty fucking cool gains.

After the rep-out, I did my speed deads - 230 for 8 sets of 2 on the minute. Then, I did a 5 x 10 of squats @ 145. I was almost crying after the 4th set because I felt like a little bitch, but I manned up on the 5th set, slapped the belt on one last time, and banged out a set of 20. Then, after sitting on the floor, moaning and groaning like a bitch again for a few minutes, I did 3 sets of heavy sit-ups and got the fuck out of there. Needless to say, it was a hard fucking day.

Tom Platz Legs, here I come. 145 for 20 is basically 500 for 23.... Hahahaha that crazy fucker

Aside from my own slew of heavy lifts, there was some funny shit going on in the gym on this day - most notably, a silly fuck doing deadlifts as if he WANTED his back to snap in half, and a kid doing horrible half squats with 245. All I can say is thank god I'm finally getting stronger than most of these fucks. Seeing them lift like assholes is really annoying, but seeing them lift like assholes, and they're STILL moving more weight than me, really sucked dick.

The twins would say it's not a Deadlift, it's a Backsnap

Give me a year and I'll be doubling their shitty, shitty max efforts.

Sunday, March 4, 2012

Eu - fucking -reka?

So I might have had a benching break-though today. I was in the gym, stretching and curling and other shit, when my lazy ass decided to lay down on a bench. I started playing around with different foot positions, and discovered one that felt fucking amazing. Normally, I bench with my feet out far and wide, and it never quite felt good, but today I brought my feet way far back, keeping my heels on the ground, and worked myself into a really tight arch. I banged out a few reps at 95, a few at 135, then jumped straight to 185 and hit it for 3. Seeing as how last bench day, I only hit 170 for 4, I would say this is a clear fucking improvement.

Ow

Problem is, I also widened my grip significantly today... which might have been at least part of the reason for the improvement. And ideally, as I said before, I would love to keep my grip closer. Its just better for my shoulders and for my tricep strength.

SO, bottom line is I still have some feeling out to do, but I COULD finally be on the road to not fucking sucking so bad at benching. Tuesday is 180 for reps, so I'm going to try a more moderate grip and see how it goes.

I'll keep you fucks posted.

Saturday, March 3, 2012

"Escort" by Chuck Palahnuick


Escort
by
Chuck Palahniuk
My first day as an escort, my first "date" had only one leg. He'd gone to a gay bathhouse, to get warm, he told me. Maybe for sex. And he'd fallen asleep in the steam room, too close to the heating element. He'd been unconscious for hours until some one found him. Until the meat of his left thigh was completely and thoroughly cooked.
He couldn't walk, but his mother was coming from Wisconsin to see him, and the hospice needed someone to cart the two of them around to visit the local tourist sights. Go shopping downtown. See the beach. Multnomah Falls. This was all you could do as a volunteer if you weren't a nurse or a cook or doctor.
You were an escort, and this was the place where young people with no insurance went to die. The hospice name, I don't even remember. It wasn't on any signs anywhere, and they asked you to be discreet coming and going because the neighbors didn't know what was going on in the enormous old house on their street, a street with its share of crack houses and drive-by shootings, still nobody wanted to live next door to this: four people dying in the living room, two in the dining room. At least two people lay dying in each upstairs bedroom and there were a lot of bedrooms. At least half these people had AIDS, but the house didn't discriminate. You could come here and die of anything.
The reason I was there was my job. This meant laying on my back on a creeper with a 200-pound class 8 diesel truck driveline laying on my chest and running down between my legs as far as my feet. My job is I had to roll under trucks as they crept down an assembly line, and I installed these drivelines. Twenty-six drivelines every eight hours. Working fast as each truck moved along, pulling me into the huge blazing hot paint ovens just a few feet down the line.
My degree in Journalism couldn't get me more than five dollars an hour. Other guys in the shop had the same degree, and we joked how liberal arts degrees should include welding skills so you'd at least pick up the extra two bucks an hour our shop paid grunts who could weld. Someone invited me to their church, and I was desperate enough to go, and at the church they had a potted ficus they called a Giving Tree, decorated with paper ornaments, each ornament printed with a good deed you could choose. My ornament said: Take a hospice patient on a date.
That was their word, "date." And there was a phone number.
I took the man with one leg, then him and his mother, all over the area, to scenic viewpoints, to museums, his wheel chair folded up in the back of my fifteen-year-old Mercury Bobcat. His mother smoking, silent. Her son was thirty years old, and she had two weeks of vacation. At night, I'd take her back to her TravelLodge next to the freeway, and she'd smoke, sitting on the hood of my car, talking about her son already in the past tense. He could play the piano, she said. In school, he earned a degree in music, but ended up demonstrating electric organs in shopping mall stores.
These were conversations after we had no emotions left.
I was twenty-five years old, and the next day I was back under trucks with maybe three or four hours sleep. Only now my own problems didn't seem very bad. Just looking at my hands and feet, marveling at the weight I could lift, the way I could shout against the pneumatic roar of the shop, my whole life felt like a miracle instead of a mistake.
In two weeks, the mother was gone home. In another three months, her son was gone. Dead, gone.
I drove people with cancer to see the ocean for their last time. I drove people with AIDS to the top of Mount Hood so they could see the whole world while there was still time.
I sat bedside while the nurse told me what to look for at the moment of death, the gasping and unconscious struggle of someone drowning in their sleep as renal failure filled their lungs with water. The monitor would beep every five or ten seconds as it injected morphine into the patient. The patient's eyes would roll back, bulging and entirely white. You held their cold hand for hours, until another escort came to the rescue or until it didn't matter.
The mother in Wisconsin sent me an afghan she'd crocheted, purple and red. Another mother or grandmother I'd escorted sent me an afghan in blue, green and white. Another came in red, white and black. Granny squares, zigzag patterns. They piled up at one end of the couch until my housemates asked if we could store them in the attic.
Just before he'd died, the woman's son, the man with one leg, just before he'd lost consciousness, he'd begged me to go into his old apartment. There was a closet full of sex toys. Magazines. Dildos. Leather wear. It was nothing he wanted his mother to find so I promised to throw it all out. So I went there, to the little studio apartment sealed and stale after months empty. Like a crypt, I'd say, but that's not the right word. It sounds too dramatic. Like cheesy organ music. But in fact, just sad. The sex toys and anal whatnots were just sadder. Orphaned. That's not the right word either, but it's the first word that comes to mind.
The afghans are still boxed and in my attic. Every Christmas a housemate will go look for ornaments and find the afghans, red and black, green and purple, each one a dead person, a son or daughter or grandchild, and whoever finds them will ask if we can use them on our beds or give them to Goodwill. And every Christmas, I'll say, No. I can't say what scares me more, throwing away all these dead children or sleeping with them.
Don't ask me why, I tell people. I refuse to even talk about it. That was all ten years ago. I sold the Bobcat in 1989. I quit being an escort. Maybe because after the man with one leg, after he died, after his sex toys were all garbage bagged, after they were buried in the Dumpster, after the apartment windows were open and the smell of leather and latex and shit was gone, the apartment looked good. The sofa-bed was a tasteful mauve, the walls and carpet, cream. The little kitchen had butcher block counter tops. The bathroom was all white and clean.
I sat there in the tasteful silence. I could've lived there.
Anyone could've lived there.

Friday, March 2, 2012

Fucking PRESS

Wow this fucker is tan

Speed benching today was O fuckin K - not great, but alright. My elbows were bothering me a lot today, even before I started lifting, and that specific type of lifting makes them achey, so that was a bit of a bummer. But, the bar was moving pretty quick. 

The real highlight of my fridays (seeing as how me + benching = ASSSSSS) has been overhead pressing. I used to overhead press a ton when I was on pure 5/3/1, and I'm willing to bet a lot of my bench success had to do with the fact that my press was getting a lot stronger. Because of this, I have returned to doing 5/3/1 pressing on friday and it's not only getting stronger, but it's really fucking fun as well. Today, I strict pressed 125 for 8, which is pretty cool, seeing as how when I started a couple weeks ago, I only hit 120 for 6. Next week is 135 for max reps, so I'm hoping to get a new 5RM. We will see. 

Aside from that, heavy rows, dumbbell benching, and lat pulldowns all went really well. 

On a side note, I decided to make two changes. First, I'm going to go out a little wider on my heavy sets of bench, starting next week. I've been using a moderate grip, just because I think that it's a better way to train. However, I'm getting to a point where my bench has been stuck so long that I need to forget about ideal and start doing what works. I'm pretty sure I'll be able to move the heavy weight for more reps if I go with a competition - width grip, so I'm going to start doing that. However, I'm going to keep my 5 x 10 bench and my overhead press grip closer, to make sure I'm not neglecting my triceps at all. Hopefully, this change will help me rep out those heavy weights a little better, which will in turn hopefully help me FINALLY FUCKING PROGRESS. Dear lord, lets hope so. 

Wide, like this fucker. He's not tan, but he looks fucking strong

Other change: I'm going to add dumbbell overhead press to my tuesdays, between my bent over rows and my lat pulldowns. I don't know why the fuck i haven't been doing them already - they help make my programming symmetrical and (as I was saying before), I like overhead pressing way more than fucking benching anyways. I'm going to do them just like I do DB bench on this day - three sets to failure, 90 seconds rest, and up the poundage every month. Probably I'll start with 35's... but maybe not hahaha, I'll just have to try a weight this Tues and see how it feels. 


And that was today. Can't wait to fucking curl like a d-bag tomorrow. My elbows are SNAPPIN. 

Thursday, March 1, 2012

Powerstrong

Today was speed squat day. And this is how I felt


The speedwork (at 175) flew by. Then it was time for heavy squats at my working 1RM for the month (265). I hit 185 x 2, 225 x 2, then 265 x 2. The second rep was shitty - I let myself come too far forward, and it was a lot harder because of that. But then, I threw on the belt, and was able to bang out six solid reps at 265. That's a pretty crazy number, seeing as how the most I've EVER squatted is 275, and my 6RM a few months ago was probably around 215. Here's the video. Fuck the kid who walks in front of the camera at the very end.


After that, I had 5 x 5 front squats at 150, with 90 seconds rest. that was solid, and I went for max reps on the last set and pushed out 12 - about 8 of them were nice, and the last four were just bad-form-quad-murder. FUN. And I ended with a plank, just to make my abs cry. 

Anyways, it was a good fucking day. I love you, squatting. Tell benching I say fuck you.