sking's Training Log

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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 :-))

Friday, 07/18/14

My shoulders were still a little toasty from the speed work last night, so this turned out better than I expected when I pressed body weight for 4x4

Press
135x5
165x3
195x1 RPE 8, got out in front of me
205x1 RPE 9 or less
195x4 RPE 8.5
195x4 RPE 8.5
195x4 RPE 9, locked knees better, felt stronger
195x4 RPE 10, easy until last rep got way out in front
I wasn’t planning on doing all 4 sets with 195, but the last rep of each set kept feeling like less than a 9. I didn’t record any sets, but I could tell my knees were unlocking very slightly. So on the 3rd set, I focused on keeping them locked, and it actually went up faster. I got that quad cramp going on the last rep, so that was a good indicator. On the last rep of the last set, the bar got waay out in front. I almost lost it, but got a little extra lay back and powered it up. It’s nice to know that I’m strong enough to rescue a rep like that now. This would have crushed me not too long ago.

Slingshot Bench
135x5
185x3
225x2
275x1
315x3 add slingshot, RPE 7
325x3 RPE 8
330x3 RPE 9, getting really tired
325x3 RPE 8.5

I was actually hoping to move a little more weight with the slingshot bench, but I was getting drained pretty quickly. I’m sure there are some PR’s in there, but I did 325 for a set of 5 at the gym last week…not after pressing though. Also, my left bicep tendon and elbow were barking a little bit. It’s not that big of a deal. I’ve experienced it before, and it’s just from crushing everything together at the bottom of the press.

Days like this hardly feel like work. How great is it to press and then bench with a slingshot!

(Source: startingstrength.com)

Thursday, 07/17/14

Squat
135x5
225x4
275x3
315x2
365x1
415x1 RPE 8-8.5
395x4 RPE 9
425x3 add 2.5m Slingshot wraps, 7 revolutions, RPE 8.5-9
365x4 no wraps, RPE 8.5
355x4 RPE 8.5
SI joint started complaining after 315. Felt like I was having trouble staying in my hips and knees were caving. The last time I maxed without wraps was 440 more than a year ago. It was the next set after I hit a new max of 475 for the first time with wraps. I always have to guess at what my max unwrapped squat is, and I used around 460. Although I’m sure I didn’t have that today, or 415 would have been a lot easier. I think it looked easier on video than it felt.

https://www.youtube.com/watch?v=qS8cM2cwDF0
https://www.youtube.com/watch?v=jN_MI4WBkxo

I’m schedule to pull heavier Monday, but I’m not sure I should, because I just keep irritating my SI joint.

Evening training…

Bench vs Bands
45x8
135x5
155x3
195x3x8 EMOM
Doubled minis, adds about 70 pounds at the top. Dynamic effort. All reps are paused, but the eccentric and concentric are performed as fast as possible. I know some people believe dynamic effort is useless, but I believe this is what has taught me to generate power off my chest. Yes, the extra tension is at the top, but you really have to explode to get through it. I think I’ve come a long ways with that, and I’m pretty strong at the bottom now. Also, this is 40 pounds more than the last time I did speed work. So I have something to really work on at getting these faster.

RDL
135x5
185x4
225x3
275x3x3 all RPE 7 or less

(Source: startingstrength.com)

Thursday, 07/15/14

Competition Bench
135x5
185x4
225x3
275x1 RPE 7
295x1 RPE 7.5, maybe 8
275x4x4 RPE 9, 8.5, 9, 9.5
All paused. 275 was a missed 3rd attempt at my first 2 meets.

Standing Dumbbell Press
50’s x 3
65’s x 5 RPE 7
75’s x 5 RPE 10
70’s x 5 x 2 RPE 9, 9

Doing GPP and conditioning tomorrow. I did it Saturday also but didn’t log it.

(Source: startingstrength.com)

Monday, 07/14/14

Deadlift
135x5
245x3
335x2
425x1
500x1 RPE 9
455x1 RPE 8
405x4x3
Bad day for pulling. No strength, and my back started bothering me, so I bailed on 455x4 and dropped to 405. I was pulling 465 for 4’s last week and might have gone a little heavy on the paused deadlifts Friday.

Paused Squat
135x5
225x2
275x3x2 RPE 7
315x3x2 RPE 7.5, 8
Squat feels great, but trying to take it easy on my back.

Push Press
135x3
155x2
185x1
205x3 RPE 7.5
215x3x3 RPE 8, 7, 7.5

Icing my back now. It’s not too bad, but I can’t keep pulling heavy every week. We’re changing deficit deadlifts to RDL’s this week too.

(Source: startingstrength.com)

Friday, 07/11/14

So today I went back to my old globo gym, since it literally shaves 1/2 hour off my total time away from the office. There are a few pros and cons to training there, but mostly cons. Today saving that extra 1/2 hour was worth it though. It’s not that much further to my house, but somehow it just takes a lot longer when I go home. I’m sure you understand.

One pro of training at the public gym is that you can usually get a spot on the bench. Also a con of training at the public gym can be that you get a spot on the bench. We all know how that goes.

I wouldn’t necessarily call this a pro, but I swear everything seems lighter at that gym. I’ve always said this, and it was quite the transition when I started moving real iron at home. I really don’t think the weights are more off than mine, but for some reason those tonka toy plates just seem lighter.

You would also think that the air conditioning is an advantage, but I’m not so sure. Training in a cooler climate might have been why I had the most awful low back pump after deadlifting today. Also I didn’t really have anything to do shoulder dislocations with and just generally didn’t feel as warmed up when I started. That’s a pretty big con in my book.

Anyway:

Paused Deadlift
245x4
335x3
385x1
425x5x2 - PR RPE 9
435x4 - PR RPE 9
Started with the 100’s on the bar, because they are the only plates that are the right height in the gym. So I was actually thinking that I would add 20 pounds to last week and maybe only do 4’s. Surprised how easily it went up. However, after this, I had the most horrific low back pump. It was just terrible. Makes me wonder if I inured my back. I guess we will see tomorrow.

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

Slingshot Bench
135x5
185x4
225x3
275x1
315x5x2 add slingshot, RPE 8
325x5 - PR RPE 8.5
Actually I was planning to use chains this week but obviously can’t do that at this gym. Last set would probably have been a 9 if the spotter hadn’t touched the bar. I’m not sweating it, because I know I would have had it. There was only 1 guy and 1 girl in the gym, and the guy left before I could ask for a spot. If the bench hadn’t have been so horrible, I probably wouldn’t have asked at all, but it was so incredibly slick, I really felt like I had to have a handoff. Turns out the handoff I got really didn’t help. I can’t believe I used to bench on that thing all the time. Oy…

BB Rows
135x5
225x5 RPE 8
245x5 RPE 8.5
255x5 RPE 9
I’m afraid I cheated way too much here. My low back started bothering me again too. I think it will be fine…I’m just thinking it wasn’t warm enough.

(Source: startingstrength.com)

Thursday, 07/10/14

Tempo Squat
45x5
135x5
225x4
275x5
315x5
335x5
At first I thought these were pretty cool, but now I think they’re stupid. Okay, it’s cool how it burns your legs and all, if that’s your thing. I really can’t gauge the RPE, because the weight was really light, and honestly it seems more like an exercise in how long I can hold my damn breath. I’ll just call all 3 sets of 5 an RPE 8.5. Last week’s sets at 335 were more like 2-0-2 after reviewing the video. I made sure this week they were 3-0-3. Not gonna upload the video, because they’re stupid. Sorry Jordan, or Mike Tuscherererere, or whomever. No offense lol…

2 Board Bench
135x5
185x3
225x2
275x1
295x5 add 2 board, RPE 8
305x5 RPE 9
310x5 - PR RPE 9.5, woops maybe 10

Press
135x3
155x2
175x5x2 RPE 8.5, 9
Shoulders were just fried after the 2 board benching. I was hoping to go for 200x5 today, but I could barely lift my arms over my head, haha.

Okay, about the tempo squats. In my inexperienced opinion, these would actually be more useful if I could just go heavier and do less reps. I guess maybe I should have just put more weight on, but they make me light headed. However, I guess 6 seconds is 6 seconds no matter what the weight, so I just need to load them up.

(Source: startingstrength.com)

Jul 8

Tuesday, 07/08/14

I made it through 4 days straight, 3 barbell lifts per day. As I mentioned before, it’s because I’m making the transition from Tue/Thur/Sat/Sun to Mon/Tue/Thur/Fri.

I’m pretty happy to score a couple of PR’s anyway.

Deadlift
135x5
225x5
315x2
405x1
455x4 RPE 9
465x4 - PR RPE 9
465x4 added straps, RPE 9

http://www.youtube.com/watch?v=hqM4ySyfxhI

Touch and Go Bench
135x5
185x3
225x2
265x5 RPE 8
280x5 - PR RPE 9
This is actually my 4th day in a row to bench. Felt like I was just going through the motions at first, but decided to hit a PR. There was never any doubt. I’d like to see what I can do when I’m fresh, as soon as I recover from all this.

http://www.youtube.com/watch?v=Aj_fWe4wzHA

Paused Squat
135x3
225x2
275x5
Not much way to judge the perceived exertion. Let’s just say I knew this session was over.

(Source: startingstrength.com)