sking's Training Log

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Tuesday, 09/30/14

TnGo Bench
135x8
135x10
185x6
205x4
225x15 +F - PR
135x15
High rep touch and go with an arch…ouch. My back was more distracting than anything…almost mid-back. I didn’t count the reps but reviewed on video to find the count. Maybe would have done better with less of an arch.

http://www.youtube.com/watch?v=9Froh7wRkvo

Accessory
EZ Curl - 3x15 w/75
LTE - 3x12 w/75
Wide Pullups - 5, 5, 6

I felt sick after all this.

(Source: startingstrength.com)

Monday, 09/29/14

I didn’t have a plan today. I just worked up to squat something fairly easy, working on technique. I decided to do some box squats and sumo deadlift after. My back still feels 100% : )

Okay, fixing my squat. I have been squatting with way too wide of a stance. I thought about this all weekend. I either need to bring my stance in, which was working well (until I screwed it up at the meet), OR I can stay in my hips, and a cue of keeping my chest up is what works for that style. Keeping my hips back and staying more upright also allows me to keep my knees out better and hit depth. I believe I can squat a lot more this way. Also, this is the style I was using when I squatted 500.

Squat
135x5
225x5
315x3
365x2x2
315x5

http://www.youtube.com/watch?v=cBsXagw9BRU

10.25” Box Squat
225x5
275x5
Super easy, but really good for reinforcing hips back and chest up…

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

Sumo Deadlift
135x5
225x3
315x5
365x5 add belt
Still very easy.

http://www.youtube.com/watch?v=7Y1Ya4WfnVU

(Source: startingstrength.com)

Saturday, 09/27/14

Battle of the Black Iron II at STRONG Gym

Went 7/8 and totaled 1235, which is about 50 pounds short of my goal. I’m pretty okay with the press and deadlift, but totally embarrassed at my squat. My 3rd attempt was about 3 inches high, even though they passed it.

I won’t go into all the stuff I’m going to change about my squat, but I’ve figured a lot of things out thinking about it this weekend, and I’m looking forward to building it back to 500+

I’ll be getting back to deadlift PRs soon also. My back is pretty much 100%, proven the day after the meet.

So I weighed in at 196.2 in the morning after breakfast, the heaviest I’ve been all year. I was back to 191.6 this morning though.

So it went:

Squat - 440 x miss, 440, 475
Press - 210, 220, 225
Deadlift - 515, 535, pass

Total - 1235

If I had just met my gym PR’s, I would have won the whole things with a 1280 total, but I came in 2nd to a 1275 total.

The highlight was when I almost missed 225 on the press, spotters almost jumped in, then I went into standing bench press mode and made the crowd cheer.

Also actually having a handler and being able to relax.

3rd attempt Press. Should have been easier, but I’m glad I settled for 225, as you can see:
http://www.youtube.com/watch?v=uSdKIES6wvQ

Last deadlift attempt. My grip was too wide and maybe even a bit uneven. Need to start pulling heavy again:
http://www.youtube.com/watch?v=IzxZW9OtbM4

(Source: startingstrength.com)

Tuesday, 09/23/14

Just worked up to my press opener of 210 today. I followed up with some foam/lax rolling and stretching. Will just try to stay mobile and healthy the rest of the week. I’m still weighing around 192 in the mornings. I weighed 195.4 in my shoes before training today.

I won’t be worrying about my weight. I’m just eating a little bit extra this week for energy and recovery, letting my training speak for itself. Matt will be handling me at the meet, so that will be nice. I can weigh in either Friday evening or Saturday morning.

Press
95x8
135x5
165x2
195x1
210x1

A tiny bit slower than I wanted, but still easy enough:
http://www.youtube.com/watch?v=tRHeIpfOl9U

(Source: startingstrength.com)

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)