sking's Training Log

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Friday, 10/17/14

Super, super tired today. Dragged through this but was feeling better by the end.

Bench vs Bands
Doubled minis, adds about 70 pounds at the top.
45x12
135x4x2
160x3x8 EMOM
Pinkies on rings.

Press
135x3
165x2
185x1
205x1
190x3x2
180x4x2
Last of 4 was easier than the previous set.

Ultra-Wide 3 sec Paused Bench
135x5
185x4
225x4
235x4
240x4
245x4 RPE 8 or less
Grip was 1/2” outside the rings. I waiting for it to get hard as I added weight, but it never did..(who said that?) I was a little surprised. Definitely had a lot more in the tank!

(Source: startingstrength.com)

Thursday, 10/16/14

Deadlift
135x8
225x4
315x3
405x1
455x1
500x1
465x3
455x3
445x4
425x4

Paused Squat
135x4
225x4
275x4x2
315x4 add belt
No sleeves, and no belt until the last set.

I tried to pull SS style with less back flexion today. So 500 felt terrible and slow. I kinda gave up on it as I went. I’m sort of disappointed with today, and after grinding the last rep at 465, I was cursing. It should not be this hard. I think my problem is that I’m basing my deadlift percentages off of a 555 max, and I don’t think I could pull 555 these days to save my life. That was back in February. I suppose I need to re-evaluate where I am on lower body lifts. I haven’t squatted over 475 in a long time either.

Maybe I’m just getting old, but I see older guys pulling even further ahead of me.  I also need to remember that I’m coming off a pretty significant back injury.  I guess there’s more to life than lifting, right? It seems like I peaked earlier in the year and my expectations are just too high. Except for bench. I guess some old men like me just want to lie on there backs and lift.

Maybe time to get the T levels checked…I dunno.

(Source: startingstrength.com)

Tuesday, 10/14/14

Well today pretty much makes up for yesterday. I kind of expected this, because it’s bench, but I pretty much killed my bench at the top %’s..

I made up for the sumo deadlifts that I missed yesterday. I was a little leery of doing this the day after squatting, but it went really well, and I counted my top set as a PR for sumo. There was a little form breakdown on that set with my hips shooting up, but Matt helped me to understand the difference between a real sumo deadlift and the way I was pulling, which was more like doing a wide stance conventional deadlift. I sent him video of my 315 warmup, and he corrected me by getting my butt down and shoulders back. The difference was like night and day. Dat sumo feeling…

Competition Bench
135x6
185x5
225x3
275x1
290x1 super, super easy
275x3x2
265x4x2
All pretty easy. Legit pauses. Definitely a lot left in the tank.

Sumo Deadlift
135x5
225x5
315x3
405x4
415x4x2
445x4 - PR

It seems like I’m still a little uneven in that the bar tends to drift forward on my right side. The position of my hands against my legs still feels very awkward, and my grip was pretty troublesome on the top set. Pretty happy all things considering:

1st set @405:
http://www.youtube.com/watch?v=doKpVTzbg7c

4th set @445:
http://www.youtube.com/watch?v=8_4xIBJRg14

(Source: startingstrength.com)

Monday, 10/13/14

I’m not sure what is wrong with me. My nutrition was not good Saturday and Sunday, but I wouldn’t think it would affect me like this. Maybe it did. Sunday I slept a lot and then even went to bed early. I slept all the way through the night pretty hard and still felt tired this morning. Then I’m struggling just to keep my eyes open at work.

So I wasn’t really expecting a lot in the gym. It took me an hour just to do squats, and it was less than I was assigned. I was supposed to do a heavy single and then 14 more reps in the 81-86% range. I skipped the 90% single and just went to my triples after the last warmup at 415. Then with the planned 4’s @405 I was only able to get triples.

Time is becoming a real problem for me. I really didn’t want to skip my sumo deadlifts, as this is the only day they are scheduled, but I just didn’t have the time:

Squat
135x5
225x4
315x2
385x1
415x1 added 2m THP wraps, 7 revolutions
425x3x2
405x3x2 loosened wraps to 6 revolutions

And that was it. I still feel like going back to bed.

(Source: startingstrength.com)

Friday, 10/10/14

So not too bad of a day today, considering my back is a little sore…

Bench vs Bands
Doubled minis, adds about 70 pounds at the top.
45x8
135x4x2
160x3x8 EMOM
Moved my grip in a couple of inches to pinkies right inside rings for these today. Felt pretty good.

Press
135x3
165x2
180x5x4 - volume PR
Pretty tough.

Ultra-Wide 3 sec Paused Bench
135x5
185x5
225x5
235x5
240x5 - PR I suppose
225x4 + F
Grip was 1/2” outside the rings.  Had to hurry on the last set and ran out of gas. I’ll call the 240 a PR, because I’ve never done 5’s for these, haha.

http://www.youtube.com/watch?v=Hv3j7CPY-no

Always a rush against the clock. No time for accessory again. I had to straighten up some stuff in the gym when I came in, like a barbell that had fallen. We had 4.3 earthquake this morning, and the epicenter was less than a mile from my house.

(Source: startingstrength.com)

Oct 9

Thursday, 10/09/14

Not feeling 100% today, so there was some doubt I could get the planned work done, but I made it.

Deadlift
135x5
225x5
315x3
405x1
445x5x3 - PR for 3x5, hard
Had to dig deep. I rested 10 minutes before the 3rd set.

Paused Squat
135x5
225x5
245x5
265x5
No belt, no sleeves. All less than RPE 8, but I was pretty beat after deadlifting. I guess I’m not a young guy anymore :/

Finished in a little over an hour. Doesn’t seem like a lot, but I had to rest a little more between deads and squats, plus setting up the bar, etc… Obviously I took it easy on squats.

(Source: startingstrength.com)

Oct 7

Tuesday, 10/07/14

Totally drained from yesterday. I’m sore in some new places from pulling sumo too. I have a bruise just above the teardrop of my left quad, toward the inside. Not sure if this indicates something I’m doing unevenly. It’s still a little awkward the way my hands hit my thighs on sumo, but I think it’s more on the pronated (left) hand. I pulled my stance in about an inch on the last set yesterday, and I think that’s where it’s at.

Anyway, given that I was more drained than I can ever remember being at the beginning of a workout, the planned RPE 8’s were 9 plus. The circuit I did was kind of pathetic, as the reps were low, but I left my heart and soul on the gym floor today.

Competition Bench
135x5
185x4
225x3
255x5x4 RPE 9, 9.5, 9, 9
Like I said, a lot harder than it should have been, but I got all my reps.

DB Bench
70’s x 8
80’s x 8
95’s x 8
All too easy except for the 95’s. Didn’t rest much longer than it took to change the weights. Adjustable dumbbells are not very fun.

GPP Circuit x4
DB Rows x 8 each arm w/40
EZ Curl 75x5
LTE 75x5
I rested some after the 3rd round.

Still finished in about an hour. Pretty wiped out.

(Source: startingstrength.com)

Oct 6

Monday, 10/06/14

Not used to volume. 5’s felt like cardio today! I was really winded after each set.

Squat
135x5
225x4
315x3
365x5x4

All 4 sets, 1 side, 2 front quarter, and 1 front:
http://www.youtube.com/watch?v=fvqdzYgVmQE

Sumo Deadlift
225x3
315x3
405x5x3

Totally ran out of time. I don’t feel like I rested that long either. I only have about an hour and 20 minutes of training time. I need to find a better way to streamline my lunch hour. I leave the office at 11:30, and it seems like I don’t really get started until almost noon. Then I’m really rushing to finish a little after 1:00 to get back to the office at 1:30. I got back at almost 1:45 today, ugh…

(Source: startingstrength.com)

Oct 2

Thursday, 10/02/14

Felt pretty awful today. Didn’t get a lot of sleep and not taking care of myself like I usually do.

Sumo Deadlift
135x5
225x5
315x4
405x5
455x2
I tried to get my hands completely on the knurling, but that’s actually too wide of a grip for sumo. I probably need to stay with my ring finger on the edge of knurling. I tried hook grip, but I think my thumbs are just too short.

Conventional Deadlift
455x2
Just wanted to compare to sumo. Easier than I thought it would be. The conventional felt really good, but it’s also very familiar. Sumo is strange in that the lift seems slower, but there is much less fear of missing. You can see the fairly dramatic difference in ROM between the 2 lifts…

Sumo 405x5:
http://www.youtube.com/watch?v=w8WdSgtrfqU

Sumo 455x2:
http://www.youtube.com/watch?v=wDNdt9B82Bg

Conventional 455x2:
http://www.youtube.com/watch?v=lq1O091BAmk

I’ll keep doing both lifts throughout the next cycle. It will be interesting to see how sumo feels once I go over 500.

10.25” Box Squat
135x5
225x5
315x5
325x5
These felt like cardio. Probably for a couple of reasons. My back is pretty sore from doing high rep benching with an arch on Tuesday. This affects my breathing, and furthermore, my belt felt a little tight today. So I was huffing and puffing at the end.

Also like I said, haven’t been taking care of myself very well this week.

https://www.youtube.com/watch?v=o-9zgoioEYM

(Source: startingstrength.com)

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)