Timeline

Did some light stretching today. Feel like shit, but hopefully I'll heal up nicely and be ready to go tomorrow.

Also, decided to start a photo timeline, to keep track of my size, body fat, and just generally how I look. Found this old picture of me, right before I started powerlifting exclusively - I was doing some shitty 5/3/1and crossfit hybrid at this point.

December 2010 (age 18)

Weight: 170 lbs.

Squat: 195

Bench:175

Deadlift: 245

Strict Press: 125

And here is now...

September 2012 (age 20)

Weight: 195 lbs

Squat: 315

Bench: 210

Deadlift: 405

Strict Press: 160

Obviously a big difference. Not exactly the lean-and-huge master, but I'm a lot bigger hahaha and not too fat. I've been meaning to post physique pictures on here, and now That I've finally done it I'm going to make sure to keep it up. It will be fun to look back over the years and see the way my physique has changed. I'm going to try and post one at LEAST once every six months, or whenever I feel like it. But the rule is, no "special" light hahaha. I'm gonna try to just get a good, honest shot, and keep updating every few months. Hopefully I will keep getting bigger and leaner. Hopefully. We will see. 

Two more PR's

Had a really good day today. Despite feeling tired and beat up, I went in, took a longgg time warming up, foam rolling, stretching. Then I started squatting. Hit the bar for a couple sets, then 135 x 10, then 225 x 5. Jumped straight to 275 and hit it for a solid single - didn't feel amazing, but good, So I jumped right to 295. A little tougher than Ideal, but good. Went to 305, and again not easy, but solid. I went up to 315, knowing I could hit it, and that if I missed it it was no biggie and almost entirely mental. Psyched up like crazy, went for it and was about 6 inches from lockout when I got caught forward and couldn't push through. But I went for it again, psyching up. This rep was a little slower, more controlled and less smooth, but I managed to get it. That is a 20 lb PR with this new style, which is great. Next goal is to try and get comfortable with 315. Once I can hit it on pretty much any day, good or bad, I'll be that much closer to where I was with the other style.

Afterwards I felt good and decided to strict press heavy. pressed a random bar with like 75 lbs on it to warm up, then did 135 x 3, 135 x 1, 155 x 1 which FLEW up, and then hit 160. Nicee pr, it wasn't even that slow - so I went up to 165. Got it up over my head and was soooo close to locking it out, fighting for like 5 seconds, but couldn't quite get it. Still, a PR is nice, especially considering I just pressed a ton yesterday.

SO, feeling great, getting strong. Timeee and food. That's all I need.

Fun Press Day

Today was fun, and a sick workout.

Started with 10 x 3 bench at 180. Hit the bar for a few sets, then 95 x 10, then 135 for 7 or 8, then straight to 180. Didn't feel amazingly tight at first, but I settled into the groove - the weight was moving really nice, without much trouble. For the first few sets, I tried to make myself take more rest, so that I would explode the weight up. But by the time I finished set 7, I knew I could kill the last three, So I just went hard and fast, doing the last 3 sets in sub-3 minutes - and even then, I still felt like I had a rep in the tank. Really dominated it, felt way better than last week.

Next was strict press. Hit 105 x 5, then 120 x 5, Then psyched up and hit 135 x 8, which is sick. I even tried for a 9th.... didn't happen haha. But 8 is anew pr, and considering the pressing volume I did beforehand, that's pretty sick. Dropped back to 120 for max paused reps, then the same at 105.

Next, did 3 x 12 reps of horizontal pulls with the Lat pulldown, with about 150. These felt awesome.

Next, 10 x 12 pushups on the minute was HARD. Gonna keep at it.

Finally, 3 x 12 Lat pulldown with 180.

So, great workout. Had fun, worked hard. Gettin stronger.

Squat Power

Today was a very good squat day. I was a little rushed because I had to be out of the gym quick, but overall it still went really well.

Started with 10 x 3 squat at 265. warmed up with the bar, 125, then 205, then went straight to 265. This was good - I kind of rushed, and my form wasn't AMAZING (probably related, but I don't want to make excuses). Either way, I made it through, none of the reps were horrible, and I even got 4 reps on the 10th set.

Next, dropped to 145. Hit that for 5 front squats, then 165 x 5, then 185 by 7. Then I jumped up to 205 and hit this for 2 singles - easy, but the second one was a littleeee sloppy, cause I rushed it. Still, I knew I had more, so I went up to 215 and hit that for my third single. I was a little dizzy under the weight, so I can't be sure how good it was, but I couldn't feel my chest drop or much struggle on the way up - so I think it was good.

Finally, dropped it to the ground - pulled 185 x 2 singles, then 265 x 2 singles, then 315 x 1 and finally 325 x 1, both with a flat nice back. 325 was tough, but nice. I decided to call it after only one, just to leave some in the tank. Next week, I'll try and hit 325 for 2 or 3 singles if I feel strong.

Had to skip core stuff today because of the time crunch. Overall it was a great workout though. I'm pumped for tomorrow. Lets keep at it.

PR day

Today was a great upper body workout. Despite being especially stiff this morning, I fucked my workout UP, and ended up hitting 4 PR's in upper body work.

First was 5/3/1 bench. Approached this calmly and confidently. Hit the bar for a few sets, then 95 x 10, then to my work sets - 135 x 5, 160 x 5, and finally, 180 x 7, a new PR at that weight. 7 was actually incredibly easy, and I went for 8, just BARELY missing the lockout - it sucks to miss, but still 7 reps is a PR, and that number 8 was RIGHT there, So I'm not bummed.

Next, went down to 160 and did some paused reps. I really tried to emphasize the pause on these, and played around with trying to hold the bar barely touching my chest VS. letting it sink into my chest a little. I think I prefer the latter, at least at these lighter weights. Anyways, did a set of 3, 4, and 3 of these. Then I dropped to 135, rested, psyched up, and hit it for one set to failure - and CRUSHED the number I got last cycle (14) with 20 reps. Not only is this 6 reps more than last time I did this, but it was a 3 rep PR as well. And all of the reps were very nice, except 20, where my shoulder got a bit loose while I was pushing to lock it out. So that was PR #2 of the day.

Next were Kroc rows. I used the hundreds today, and actually blended the grips, pulling it for 15 (kipped) reps with my palm facing in, and then finishing with 10 reps with the weight at a 45 degree angle, which reduces range of motion and lets me really hammer my back into submission. Gonna keep playing with this, I like this way the best so far out of all the new stuff I've been trying with these.

Next were overhead presses. I did NOT feel great warming up, and was a little nervous because of my weird shoulder, but I actually did great at these today. After hitting 135 x 2, I jumped straight to 150, not confident I would make it... and I crushed it. I then hit that weight for 4 more singles, without much rest at all ( I would say 2 mins or less). Then I took the weight up to 155, rested, psyched up, and CRUSHED that, even tried for a double (which was stupid, but hey why not). That ties my PR (#3 for the day), which I would say is pretty damn good after all that benching AND 5 singles at 96% or so.

Finally, ended with three sets of neutral grip pullups. Got 8 on the first set, which ties my dead-hang PR (#4) although technically I got 9 last time - I just kipped a little on the last rep. Either way, happy with 8 nice reps. Got 5 on the second set, and then 2 on the third. I was pretty fucking tired.

The greatest back of all time. Dorian Yates. Incredible. 

Anyways, great day. Excited to cheat and get some sugar back in my body. Feeling strong, having fun, eating well - lets keep it all up.

Squat-splosion

Today I believe was the beginning of the strength explosion. As I predicted (and hoped), my body is starting to adapt to the new kind of squat, and my strength is starting to expand faster than the progression, which is amazing.

Started with 5/3/1 squats. Hit the bar for some reps, then 125, then went straight to 205, my first working weight. Hit that for 5, then 235 for 5, then went to 265. I crushed that weight, hitting it for 9 reps. The last rep or two were a little bit sloppy - rep 8 and maybe even 7 my chest dipped a bit, and rep 9 my knees came in a tad as I fought my way up. Even so, 9 reps is really nice. I'm going to try and call my sets a little earlier the next few weeks, at technical failure, because today I definitely pushed a rep or so further than I needed to. Still, compared to the 255 x 6 and the 270 x 5 I got last cycle, 265 x 9 is great.

Next were speed deadlifts - 12 x 1 at 245 from a deficit. I fucked these up today. They were flying up. I think the heavy work I've been doing on thursdays is really helping my speed work move quickly. If I keep pushing heavy on thurs, and the speed work continues to feel this great, I think I will deadlift a LOT come december. Very exciting.

Max Aita is the man

Finally, hit a 5 x 5 with 225 today, and crushed it. Minus one or two sloppy reps, this was no problem at all. I took little rest between sets (I'd say around 2 mins) and felt great. I'm really starting to get the feel for the movement, it's starting to feel much more natural, and I'm moving the weight at a nice speed where it feels smooth without being so fast that I lose control or tension.

Ended with 3 supersets of hollow rocks and back extensions.

Great day today. Unfortunately, I tweaked my shoulder yesterday trying to klokov press 140 (got 135 for 2 singles). It's still a little achey, but I don't think it's a serious injury, and it should be better soon I hope. But aside from that, things are going awesome. My legs are starting to seriously adapt, and with some luck, and a LOT of food and hard work, In a few months time I will be bigger and stronger than I was before I switched my squat style, and I'll be doing my reps with a smooth full range of motion. Very cool.

295 squat

Today I felt like death, but my form actually felt really nice.

Squatted the bar for a bit, warming up, stretching, etc. Then hit 135 for 8 or so reps. Then 225 for 3, then 2, then 1. Then 245 for 2 singles, 265 for 2 singles, 285 for 3 singles and finally 295 for a single. Form is starting to feel really good. I'm adjusting to the different style. I sometimes feel as though my weight is too forward, but I'm learning that even though this FEELS off, it's actually ideal for this kind of squat. I'm also learning the right speed - a couple reps I rushed, and lost tension, but the best reps were controlled and smooth. I have to keep working on consistency, but I have a lot left in me if Ican be consistent.

This movie was awesome, and I love Tom Hardy even more now. 

Now, to rest.