sking's Training Log

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Sep 2

Tuesday, 09/02/14

Feeling pretty blah coming in. I was out of town all day after training yesterday, and my nutrition probably wasn’t the best either, so that’s my excuse for now:

Competition Bench
135x5
185x5
225x3
275x2
305x1
320x0
315x1
290x2x2
Meh, I was playing around with a looser setup, flat foot, no belt with less arch, kind of using a Mark Bell/Dan Green/Matt Reynolds style leg drive, not heaving as much as Dan Green though. It felt pretty strong for 275 and 305 as they went up really easily. Not sure why the power switch went out for 320. So I dropped to 315 with my old style, tight and on my toes, wearing a belt and driving heels down. Thought I would murder it, but it still ended up being a grind. Guess I’m pooped today. I was supposed to drop 8% for a triple but only managed 2 doubles.

6” Press Lockouts
135x3
185x2
190x1
200x1
210x1
220x1
230x1
235x1
240x1
245x1
250x1
255x1
260x0
About 90 seconds rest between sets. Added 10 pounds until 230, then 5 pounds until failure.

This session took waaay longer than I had for lunch. No time for curls or LTEs : (

(Source: startingstrength.com)

Monday, 09/01/14

Squat
45x5
135x5
225x3
315x2
365x1
405x1
455x1
470x1
415x3
Really hating my wraps these days. I was suppose to squat 480, but it’s just not there yet. 455 was a little high I think, and 470 was definitely high. 415x3 was okay. 3rd rep was pretty tough. Lame. Low back irritation is probably 3/10. I had to do this at 9 in the morning, trying to leave for the in-laws by noon. Trying to stay positive.

Speed Bench
135x4
185x3
195x3x8 EMOM

Speed Deadlift
135x3
225x2
275x2x6 EMOM

Accessory
GHR 3x10
Planks 1:00x3

(Source: startingstrength.com)

Please Help

If you care about me at all, please, PLEASE Thumbs Down (dislike) this video:

http://www.youtube.com/watch?v=PYx0I2DT8IQ

It really is stupid, right??

Friday, 08/29/14

Press
45x15
95x8
135x5
145x4
155x3x3

Accessory
Pullups 3x10
Dips 3x15
Hammer Curls 3x12 w/40’s

Also I never log it, but I usually warm up my shoulders with pushups and dumbbells…if anyone cares.

Since this is the easiest and quickest deload day of the week, I took the opportunity to do 1/2 hour of mobility work first. I’m determined to go into realization as healthy as possible next week.

This is the last day of deload week. I’ll do a little conditioning tomorrow and start realizations either Sunday or Monday, depending on the holiday schedule. 3 weeks out, so it’s time to get serious!

Low back is still doing well. Pinched nerve seems to be getting better, but sometimes it gets worse on days that I don’t train. Time will tell…

(Source: startingstrength.com)

Thursday, 08/28/14

So I’ll give a play-by-play account of my back injury here before logging today’s training. Skip this part if you’re tired of it…

Monday - Back felt better than it has in a long time after squatting 70% sets! Still icing it though.

Tuesday - Bench deload, feeling good.

Wednesday - Went to see my chiropractor for an adjustment. I wasn’t sure if I was going to spend the time on this since my back was really feeling good, but I thought it good to follow through. Also, I still have that slight burning sensation going down the back/side of my left leg when I move certain ways, and it burns down my leg when just standing sometimes. I wasn’t too bad though. My chiro says it’s a pinched nerve and I need to continue icing, stretching, being nice to it, etc. So right after that, I did my 7 rounds conditioning on the upright bike, which I haven’t used in a long time. I’m not sure if it was the bike, but Wednesday evening the pinched nerve thing was really uncomfortable all night. I had to do some work around the house in the evening, so I wasn’t in a good mood at all.

Thursday (today) - pinched nerve hurt really bad this morning. Totally annoying. I took 4 ibuprofen and iced it first thing when I got to work, and it felt just fine after that.

All ready to deadlift around noon today:

70% 3x3

Deadlift
135x5
225x4
315x2
385x3
385x3 add belt
395x3
Still using my oly shoes too. Felt a little tension in my back on the first work set. Added a belt and it was fine. 395 is slightly over 70%, whereas 385 is slightly under. After all my sets, which went very well, were easy, and didn’t take long at all, I would say that I was just slightly aware of my injury on the left side. Maybe 2 or 3 on a scale of 10.

Accessory
GHR: +15x5 - STOP, bwx5 - STOP. This was not a good idea…
Walking Lunges: 48 total alternating steps
Superman Holds: 30 secs on/off x 2, 3 sec holds * 20
Planks: 1 minute x 3

After doing my accessory work, the sensation in my back was 0 on a scale of 10. Back feels really good right now, and I’m getting ready to ice it again. The pinched nerve thing is there, but not bad unless I move a certain way.

I’m feeling hopeful, but this thing is really touchy. So annoying…

(Source: startingstrength.com)

Tuesday, 08/26/14

I couldn’t lift at home today, so I had to go to my old gym. Luckily it’s just a deload day on bench, because I didn’t have anything with me but a pair of shorts. Total time away from the office was 43 minutes, including driving and changing.

The tonka toy rubber-covered plates at this gym are not as heavy as real iron, in my opinion. Doesn’t make sense, but that’s what I’ve discovered having used both a lot. So because of that, I was going to add a little bit of weight to the planned 70%, but sliding around all over that awful bench made up for it.

Also, now that I’m more accustomed to the garage gym, I have to say I’m really not fond of lifting in air conditioning. I wish it had been broken….

Competition Bench
135x6
185x5
205x4
225x3x3

Accessory
Chest-Supported T-Bar Row - 135x8, 90x10x2
EZ Curls - 85x10x3
LTE - 85x10x3

(Source: startingstrength.com)

Monday, 08/25/14

My bodyweight is still 191 pounds, but the waist was down to 37 1/8” this morning, practically 37 inches. That’s the smallest it’s been since January.  I’m gonna eat my way to 198 the week of the meet.

I was thinking I might go lighter on this deload with my back healing, but Matt said he would like to see 3x3 at 70% this week. If 70% jacks up my SI at this point, we have problems. Anyway, this is the best my back has felt after squatting in a long time. 350 is 70% of my best wrapped squat. I did them with a super light single coverage wrap, like really tight knee sleeves. They were 2 meter Inzers, and it takes 4 revolutions for single coverage, then I just went down with one more to tie them off. I backed off to 315 with nothing on the knees for the 3rd set just to play it safe.

Hopefully getting back to 100% for the meet. Deadlift day is Thursday, and that will be the critical session for my low back.

Squat
135x5
225x3
275x2
315x1
350x3x2
315x3

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

Accessory
Bulgarian Split Squat 3x10
GHD Hip Extensions 3x10 (tried to keep neutral lumbar)
Planks 3x1:00

No pain at all. Still gonna ice this afternoon though.

(Source: startingstrength.com)

Friday, 08/22/14

Warmed up with some walking lunges to help open up the SI joint I’m nursing.

Press
135x4
155x3
195x1
215x1
205x1
195x3
Was gonna do 205 for a couple triples, but after a fast first rep I lost it forward and didn’t push, because I was feeling just a little strain in my right shoulder. I’ve been doing really heavy lockouts, so I thought it wise to lighten the load a little. 195 went up easily with a rep or 2 left in the tank.

Standing Dumbbell Press
70’s x 5 x 3
Was expecting it to be harder, but I just shortened the rest periods instead of increasing weight.

Accessory
Weighted Chins +35x8/7/8
Weighted Dips +90x7/7/6
Hammer Curls 3x10 w/50’s

Deload next week. Will probably get some conditioning in tomorrow. Maybe prowler walks.

(Source: startingstrength.com)

Thursday, 08/21/14

Low back rehab is going really well. It’s slow, but I feel like there is improvement every day. I’m also getting better at not jumping the gun and pushing too hard too early. I’m icing a few times every day and stretching more. I’ve also had a chiropractic adjustment every week so far.

Today went particularly well. 425 really flew up, but I was smart and stuck to the plan. Instead of pushing too soon and jumping up in weight, I just increased my drop sets by about 10 pounds or so and hit an extra rep on the last set.

Okay, I also pulled in my oly shoes today for the first time in YEARS. Not gonna lie, it felt really good. Knees were more forward. Not arguing the mechanics or even saying I’ll continue, but it felt really good and stable today. I might change my tune when I get to pulling 500+ again. We’ll see.

Deadlift
135x5
225x5
315x3
385x2
425x1
405x3
405x4

Paused Squat
45x5
135x5
224x4
295x4x3
Feeling awesome. I substituted my knee sleeves for a really light wrap that I kept on between all 3 sets.

Weighted GHR
+15x10
+15x8x2

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

(Source: startingstrength.com)

Tuesday, 08/19/14

Kind of a meh day for bench. Might be because I did heavy floor press yesterday. It was weird because the first rep or 2 of my working sets went up pretty fast, then I just suddenly gassed out on the last rep. Of course I was experimenting with different ways of setting up flat foot. It felt awesome and super tight on the warmups, then some doubt and probably looseness set in on the work sets, so that may be another reason for not getting all my reps. Was suppose to be 2x3 after the single, but what I got was:

Competition Bench
135x5
185x4
225x3
275x2
310x1
290x2
285x2
295x1

Press Lockouts
135x3
185x1
225x1
230x1
235x1
240x1
245x1
250x1
These were done across the last 6” of lockout, so the bar started a little over my head. 120 seconds rest between work sets.

Accessory
BB Rows 3x10
EZ Curls 2x15
LTE 2x15

I’m really struggling with the amount of time training is taking. I was gone from the office for nearly 30 minutes before I even started my first warmup set, so there’s some optimization that can be done there, but I don’t always get me preworkout shake made ahead of time, and some days I’m pretty stiff (cuz I’m old) and need extra warmup time. I might have to play with 2 session per day. I’m really not goofing off, but I always seem to rush to finish in time. I also hate evening training. I wish someone would pay me loads of money just to train…

(Source: startingstrength.com)