sking's Training Log

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Monday, 09/22/14

Squat
135x5
225x4
315x2
365x1
415x1
455x1

Deadlift
135x5
225x4
315x3
405x1

Feeling peaked. Press opener @210 tomorrow, and then that’s it before the meet Saturday.

Got centered under the bar this time, I think. Right foot still wants to angle out a little more, but I’m working on that. Stance is usually a tiny bit wider. Could have taken it a little deeper too, but I’m pretty happy with this. Very easy:

https://www.youtube.com/watch?v=9vf3PB0RQ4s

(Source: startingstrength.com)

Friday, 09/19/14

Good day today. I’m pretty sure I could bench 305 on my worst day now.

Competition Bench
135x5x2
185x3
225x4
275x2
305x1x3

Last Set:
http://www.youtube.com/watch?v=BoJyInmcn7Q

Forehead Press Lockouts
135x3
185x1
Work Singles
200, 210, 220, 225, 230, 235, 240 miss
This is 5 pounds more than I got last week. Still around 90 seconds rest between sets.

Accessory
Inverted Rows 3x10
Hammer Curls 3x10
Face Pulls 3x12

(Source: startingstrength.com)

Thursday, 09/18/14

Good Day. Finally getting some strength back.

Deadlift
135x5
225x4
315x2
405x1
465x1
530x1
495x1

Squat
135x5
225x3
275x2
335x2x4 in 06:45

The 530 deadlift stopped above my knees for a split second, and I started to loose my grip. It may have got slightly out in front of me for a bit, but the strength was there and I recovered. I gripped 495 a lot harder and need to continue to cue a tighter grip:

http://www.youtube.com/watch?v=hOAmsdf6mpM

Okay for squats, my setup may still seem a little awkward, like I’m trying too hard, but I’ll get it down and make it more smooth with practice. I’ve deviated so far from a good setup, it’s gonna take some time. Everything feels so much stronger when I don’t point my toes out so much. You still might see my right foot angle out a little more in a set or two, but I think the last one was probably the best:

http://www.youtube.com/watch?v=PjCvqJxfpbs

(Source: startingstrength.com)

Tuesday, 09/16/14

Totally dragging today. All I wanted to do was take a nap. However, in my experience, these kind of days usually turn out way better than anticipated. I was not disappointed.

Press
135x4
135x3
165x2
195x1
215x1
200x2x2
So 215 went up fairly easy, and the 2nd set of 200 was way faster than the first.

http://www.youtube.com/watch?v=JK39Q7XJZps
http://www.youtube.com/watch?v=_YPoXgrOvtk

Press Starts
235x1x3
These were stronger than previous weeks.

Accessory
Chinups 3x8
Weighted Dips +32kg(70lb) 3x8
Pushups 3x12

(Source: startingstrength.com)

Monday, 09/15/14

Squat
135x5
225x3
315x2
385x1
425x1
460x1
470x1

http://www.youtube.com/watch?v=swGgG28ZD0I
http://www.youtube.com/watch?v=qcuLGCblpl0
http://www.youtube.com/watch?v=EOFBSEQtLRE

Ran out of time and did the rest in the evening…

Speed Bench
135x5x2
185x2x8 EMOM

Fast as lightening. Felt like an empty bar:
http://www.youtube.com/watch?v=EoCPVnVgzOw

Speed Deadlift
135x5
225x3
315x2x3 EMOM

http://www.youtube.com/watch?v=jhRWaCHCCBQ

GHR
3x10

(Source: startingstrength.com)

Friday, 09/12/14

Can you believe it was 57 degrees outside today!

Competition Bench
135x5
185x4
225x3
275x2
295x1
315x1x2
275x3x2

I was having a terrible time with my feet slipping all over the place. I probably spent 20 minutes changing shoes, getting rid of the mat under my feet, putting the mat back, etc, and I still couldn’t get a good grip. Finally I sprayed the mat down and dried it, took a wire brush to the bottom of my shoes and mat, and it was not nearly as bad. It must be the cool weather, because I haven’t had this problem before.

With that and a bunch of other stuff going on at lunch, I decided to just finish my benching with a couple of extra drop sets and do my supplemental and accessory work tonight…

Forehead Press Lockouts
135x5
155x3
185x2
Work Singles
195, 205, 215, 220, 225, 230, 235 grind
235 easier, 240 miss
Bar starting at forehead height. Harder than the last 6” of lockout like I’ve been doing. Figured this was more of my sticking point. Around 90 seconds rest between sets…some went a little bit long.

Accessory
Inverted Rows 3x12
Hammer Curls 3x10
Face Pulls 3x12

(Source: startingstrength.com)

Thursday, 09/11/14

Deadlift
135x5
225x4
315x2
405x1
475x1
515x1
495x2
I’m sticking with slippers through the meet…promise.

Speed Squat
135x5
225x3
275x2
325x2x6 in 9:15

Accessory
Bulgarian Split Squats/Planks Superset: 10 each leg/:45 x 3

Back felt horrible this morning. It felt better after icing it first thing when I got to work. Felt good for all deadlifts. Starting to ache a little on the last few sets of squats. Felt great during accessory work. My back feels better now after lifting than it has all week. Explain that. It’s pretty strange that it seems to be worse the day after I DON’T lift. The only thing I did yesterday was a few pullups followed by some stretching, walking on the treadmill for 20 minutes, half on an incline, followed by some more stretching and walking lunges. I’m also beginning to see that squatting heavy puts the most stress on it.

**Okay, I also have a theory, but I’m not sure if I’m just full of it. For the last few deadlift sessions, I have been rounding my thoracic spine intentionally. The intention is not to round my lumbar, although that happens on heavy sets, especially with the slippers. Maybe it’s just me, but flexing my thoracic, pulling my head down, tends to pull on my spine (for lack of a better word), and it it makes my back feel really good when deadlifting. In fact, my theory is that this is why my back has felt so good after deadlifting these past few sessions. On the contrary, squatting seems to compact my spine more. I dunno, maybe you scientific guys could corroborate or debunk this theory…I would love to hear from you.

Deadlifts w/turtle power (not exactly on purpose):
http://www.youtube.com/watch?v=9SQ4P99N-2o

Squats. If you watch them all, let me know which set you thought was the best. Thanks!

http://www.youtube.com/watch?v=t8-eQHTKliY

(Source: startingstrength.com)

Sep 9

Tuesday, 09/09/14

I don’t know what kind of funk I’m in, but apparently it’s spreading to my upper body. Consider this in the light that I pressed 225 fairly easily in May. You know, when it wasn’t a competition lift!?

Press
45x5
95x5
135x5
175x2
195x1
215x7/8
215x0
205x1
185x4
So I did something stupid and thought I would try to unrack and press 215 all in one breath. It threw me off and it got a little in front of me. I struggled with it for a while nearly at lockout and then almost passed out. I even missed the hooks on one side and made a pretty funny spectacle. When I was finished laughing and setting up again, I thought I would get it pretty easily, but it wouldn’t go. Guess I blew my wad. Going in, although I was assigned just a single, I thought if it was easy enough I would double it…ha! I was also assigned 205x2x2, but I could only hit it for a single, so I dropped to 185.

Press Starts
225x1,1,2,3
I kept thinking a cloud would lift and I would press this all the way up, but no.

Accessory
EZ-Curls 3x15
LTE 3x15
65 pounds is way too easy, need to add weight. Didn’t take much rest, but I was running short on time anyway…..

(Source: startingstrength.com)

Sep 8

Monday, 09/08/14

Super frustrating day.

Squat
135x5
225x4
315x2
405x1
455x0
425x1

No words. Really disappointed 3 weeks out from my meet. I kept my knees out today and still missed a squat 45 pounds below my personal best 6 months ago. I was supposed to go to 480. My back is pretty much healthy again, so I’m not sure if I’m under-recovered or what. 425 was supposed to be a double, but I don’t think it was there either :/

I used a pretty thick wrap today and only got 7 revolutions, but with the way 405 felt, I’m not sure I can blame that. Next week I’ll go back to my Titan wraps and stay with them.

Super frustrated.

Speed Bench
135x5
185x3
205x3x8 EMOM
These were super fast. Looking back I was only supposed to do doubles. Felt very strong.

Speed Deadlift
135x5
225x3
305x2x6 EMOM
Very VERY fast. Pulling in slippers again. I think I’ve settled on that.

GHR
3x10

http://www.youtube.com/watch?v=Vasv4Pb3DWw

(Source: startingstrength.com)

Sep 5

Friday, 09/05/14

My back felt just fine this morning. Same old sciatic nerve pain, but no worse than usual. I’m very pleased that I can pull heavy and only have a fatigued low back vs. injured. My adductors are pretty sore from squatting properly with my knees out (yay!)

So I was pressing about 20 pounds under what I should be capable of today. I have a theory that pulling heavy the day before has a much bigger effect on my press than I would have thought, because I actually felt pretty good after working some soreness out of my legs and getting warmed up.

Press
135x5
155x2
185x1
205x1
225x0x2
190x3
205 went up super fast, so this surprised me a bit. I tried 225 twice, because it really got in front of me the first time. However, the 2nd try wasn’t much better.

Press Starts
225x1x4
I was planning on doing these with 245, but since 205 was my best single today, I used 225.

Accessory
Chinups 3x10
Weighted Dips +90x7x2, +70x9
Pushups 3x15 BURN!

(Source: startingstrength.com)