sking's Training Log

RSS
Aug 1

Friday, 08/01/14

Press
135x5
170x2
200x1 RPE 8.5
220x1 RPE 10
205x3 RPE 8.5
215x2 PR, but was hoping for 3, which wouldn’t go
220x1 RPE 9.5
Feeling pretty fatigued.

Slingshot Bench
135x5
225x3
275x2
315x2 add slingshot, RPE 8 almost
335x2 RPE 8.5 maybe

I was going to do something really heavy with the slingshot, but I’m truly at the end of the road with this block. I mean I’m just feeling really beat up and ready for a deload. Especially my left elbow and wrist.

So this was the last day of transmutation. Got a few good PR’s and starting a much needed deload for upper body next week.

(Source: startingstrength.com)

Thursday, 07/31/14

Upper body is going strong and will stay according to plan. However, we’re making some adjustments to lower body training coming off the SI injury. We’re going to need to use my deload week to rebuild strength without accumulating fatigue, which means ramping up intensity but keeping volume low. This is the last week of transmutation and deload week starts Monday. I press tomorrow and did some deadlifts and squats today.

My SI has been feeling very well, but there have been a series of unfortunate events that have been trying to prevent me from recovery and lifting today. If there wasn’t so much pain and stress involved, I would almost have to laugh:

1) Tuesday night I didn’t sleep very much, because I mowed the yard without my mask . My allergies flared up so badly that my lungs tightened up, and it was super hard to breathe. I had thoughts of going to the ER, but it cleared up a great deal after I just boiled some water and breathed in steam for awhile. I need to get an inhaler for when my allergies are this bad. On top of that, I spent a good amount of the evening on the toilet with some horrible stomach thing, which continued into Wednesday.

2) We had a pinhole leak in the water supply line to our refrigerator that, over the course of probably a few days, flooded water subtlety underneath our wood floor boards. So I spent all afternoon and evening yesterday up and down on my hands and knees removing flooring. It was just awful and couldn’t be worse for getting the lower body recovery I need.

3) I had athlete’s foot on my left foot and scratched it so much that now it is pretty painful. If that wasn’t enough, I have an incredibly tender big toe that is infected from an ingrown toenail on the same foot. On top of that, I stubbed the pinky toe on my right foot so that it took a little chunk of skin off the top.

So training today:

Deadlift
135x5
225x5
315x2
385x1
425x1
475x1
455x1x2

Squat
135x4
225x2
315x2
405x1
425x1x3 2.5m Slingshot wraps, 7 revolutions

My SI starting aching some on warmups, but I went ahead with the planned singles, as it starting feeling a little better after some extra rest between sets. I probably irritated it a little more with the squats, but each set kept getting better than the last. I really worked on perfect technique with both lifts. I’m back to thumbs around on the squat, which just feels so much better to me.

I think the SI is gonna be okay, but I’m a little concerned, and I’m icing it now.

(Source: startingstrength.com)

Tuesday, 07/29/14

Competition Bench
135x6
185x3
225x2
275x2
315x1 RPE 8.5-9
295x3 - PR, RPE 10
290x3 RPE 10
Was ever so slightly nervous about 315, but never again. I don’t think I could miss it now. Didn’t mean to hit RPE 10 on the triples. The first 2 reps were not indicative, but I just gassed out on the last rep. Also, the pauses on the 3rd reps were not long enough.

Standing Dumbbell Press
50’s x 5
85’s x 3 x 3
These were max effort until the last set, which was easier for some reason. I might have rested a little longer. Getting them to my shoulder takes a little out of me to start with. I realize now that I messed up my programming on these last week. I was supposed to do 4x4, but I did 3x3 last week too. I used more weight this week though with sets across.

Rolling Dumbbells
50’s x 15 x 2
40’s x 15

(Source: startingstrength.com)

07/28/14 - Evening

I did end up doing a little sumo work last night. Nothing to write home about. It felt a lot heavier than the first time, but I was pretty weak all around at 8pm. I did get a feel for a wider stance, which I’m not sure I liked:

Sumo Deadlift
135x5
225x5 1st 3 wider
315x2 ”regular” stance
405x2 1 wide, 1 regular
Don’t know how to describe my regular stance. I guess you could say my ankles are more or less centered at the power rings. With wide, they are well outside. Hard to tell last night. I’m not sure I should have been lifting at all, but doing something new like this is pretty fun.

(Source: startingstrength.com)

Monday, 07/28/14

I knew it was going to be a long one today doing my squat sets with wraps, so I tried to get an early start, but I still ran out of time to do some sumo deadlifts at the end. I was gonna do them tonight and log everything after that, but I’m not so sure I’ll get to them now, as run down as I’m feeling. Good news is that my SI is only very slightly achy now, so I think I’m near 100%. I think it was a good switch to start squatting on Mondays and pulling on Thursdays, instead of the other way around like I’ve been doing.

I was super frustrated with squats today, but Matt reminded me that I really haven’t been able to go heavy since I’ve been hurt, so we’ll have to make some adjustments to build back up. Just because I squatted 500 once doesn’t mean I’m a 500 pound squatter now. I joke that my bench gains have been taken directly from my squat, but it’s kind of true.

Squat
135x5
225x3
315x2
365x1
405x1
455x1 add wraps, RPE 9 wut?
435x2 RPE 9, reps were HIGH, didn’t even try for 3rd
425x2 RPE 10, ugh
405x3 RPE 8, high reps again
405x4 RPE 9, good depth, best set of the day
Guess I was kidding myself thinking I could just pick right up with the intensities of transmutation week 3. Was supposed to be a 480 single and 2x3 between 435 and 460…

Bench vs Bands
45x5
135x3
155x3
185x3x8 EMOM
Doubled minis, adds about 70 pounds at the top. Lowered the weight from last week by 10 pounds. Feeling really drained after squats. My abs are actually sore from some GPP last night too. I should have done them Saturday instead. At one point they cramped really bad when I was wrapping my knees. It was awful, haha.

We’ll see if I do any sumo deadlifts tonight. It may be the best thing to just rest. Here’s hoping that I can build my squat back up along with a capacity for squatting more without feeling wrecked.

(Source: startingstrength.com)

Friday, 07/25/14

PR city..

Press
135x5
165x2
195x1
215x1 RPE 8.5
205x3x3 - PR, RPE 10, 9, 8.5
210x3 - PR, RPE 9
On the RPE 10 set, 3rd rep got out in front, and I had to power it up.

https://www.youtube.com/watch?v=7DDim4a5dAY 

Slingshot Bench
135x5
225x3
275x1
325x3 add slingshot, RPE 8
335x3 - PR, RPE 8.5
345x3 - PR, RPE 9.5+

https://www.youtube.com/watch?v=RK9DMVt22EE

(Source: startingstrength.com)

Thursday, 07/24/14

Must mention that I skipped my GPP and conditioning yesterday. I had my 6-month checkup at the neurologist in Oklahoma City then was at the mall and BJ’s Brewery going over my carbs. I had 4 Kripsy Kremes last night too.

Squat
135x5
185x5
225x5
275x5
315x5x3 belt, rehbands
Wanted to do more weight but being disciplined to keep it light today with perfect technique. SI aching ever so slightly but MUCH better. It’s weird though, because sometimes it can just hurt during the day out of the blue, causing a pull in my hamstring to behind my knee. Almost numbing at times. It happened yesterday while I was walking around the mall, then today while just standing in someone’s office.

Bench vs Bands
45x5
135x4
155x3
195x3x8 EMOM
Doubled minis, adds about 70 pounds at the top. Here’s the speed of the last set:
http://www.youtube.com/watch?v=hCBvJdICC2o

Sumo Deadlift
135x5
225x5
315x5
405x2
315x5
I asked Matt if this was a good idea. I never got his blessing, but I decided to assume no answer means go ahead lol. So this is literally the first time I have ever attempted sumo. I have to say I’m really surprised at how easy it is. I didn’t intend to go to 405, but anything that just started to come off the ground flew up. I must be really built for this. I was tempted to load up 500 to see how it felt, but I figured that would be stupid considering I’m trying to rehab my SI joint.

Hard to imagine that my technique would be good having never done this. I’ve read Tom’s stuff about technique and seen a lot of video though. The weirdest thing was the way the bar touches the inside of my knees on the way up. Also the fact the my hands are nearly completed on the smooth part of the bar.

Comments/critiques welcome, please!
http://www.youtube.com/watch?v=Um8Nzd85t-U
http://www.youtube.com/watch?v=rsm05s-bL3Q
http://www.youtube.com/watch?v=x8pTNrO-yg0

(Source: startingstrength.com)

Tuesday, 07/22/14

Bench keeps moving.

Competition Bench
135x5
185x3
225x3
275x2
305x1 could have easily doubled this
285x3x4 - PR
All paused. These felt like pretty easy PRs. First set was definitely less than 9 RPE, but the last rep of the 4th set was a grind, because I got a little out of the groove but was able to power it up. Last rep pauses were longer than the first 2.

http://www.youtube.com/watch?v=2C9nXY2zNt4
http://www.youtube.com/watch?v=cBAF0TQAr4k

Standing Dumbbell Press
50’s x 5
75’s x 3 RPE 7
80’s x 3 RPE 8.5
85’s x 3 RPE 9.5

Chinups / Dips - Superset
10/15, 10/15, 10/10

Soaking wet:


Yeah you can see how I can’t seem to get my waist much below 38” in this pic…

(Source: startingstrength.com)

Monday, 07/21/14

I was hoping for more recovery progress on the SI joint, but it looks like this week is going to be rehab for lower body. It’s good therapy, because the SI joint actually felt better after training today than when I started.

This is week 2 of transmutation. I’m really hoping that I can just pick back up at week 3’s intensities for next week. I’ll just have to see how it goes. I’m icing now as well. Hopefully I’ll feel good on Thursday and continue to do light rehab and be 100% by Monday. Fingers crossed.

Deadlift
135x5
225x5
315x5 DOH no belt
315x5 mixed grip, belt
315x8 mixed grip, belt
I’m also realizing I feel much better when I engage my lats more, and that involves thoracic rounding. That’s the way I need to pull. By the 3rd set, everything felt great.

Paused Squat
45x5
135x4
185x4
225x5x3 no belt

Push Press
135x3
185x2
205x3x3 kept it light
Easy weight, but I had to tighten the belt down more on the 3rd set, because I was relaxing my lower back too much. It was super hot in the garage today.

Drenched with sweat.

(Source: startingstrength.com)

iliftthereforeiam :-))

iliftthereforeiam :-))