sking's Training Log

Monday, 06/17/13

Back from a week off at camp. However, there was a big meeting at work this morning, and although it sucks for my training, a big opportunity has arisen. I’ll probably have to travel next week and will be under a severe crunch for the next month or so.

Crap.

Floor Press
135x5, 185x3, 225x1, 245x1, 265x2, 230x5
5 pounds more than 2 weeks ago and surprisingly easy. I’m not sure why my floor press is just as strong if not stronger than my regular bench??? I failed a 3rd rep with 265 on the bench last session. Do I flare my elbows more on the floor press? I know I had 3, and 230 was ridiculous.
http://www.youtube.com/watch?v=nU8Z7P5SvrY
http://www.youtube.com/watch?v=5yWGUpZW7vw

Press
135x4, 165x1, 200x1, 160x8
No epic grinding this week on 200, haha. Got one more rep at 160 than 2 weeks ago. The goal this week is to beat my results from 2 weeks ago. This is still not a PR, however. If I hadn’t nearly fallen forward on a couple of reps, I might have had more gas.
http://www.youtube.com/watch?v=JEWVGzootAM
http://www.youtube.com/watch?v=0-jwovXiq4w

This was a pretty rushed lunch hour, and I probably won’t get to my accessory and conditioning tonight since I have to put up the pool, which I am already very late doing.

(Source: startingstrength.com)

Posted 9 hours ago

press pr,

Friday, 06/07/13

Last session for a week except for some accessory and conditioning this evening. Ended on a pretty good note.

Squat - PR
135x5, 225x3, 315x1, 405x1, 455x1, 405x8-PR
Very unhappy with the depth of 455, so it was far too easy. Hopefully corrected that in most of the 405 reps. I was thinking maybe 6, so I’m very please with 8.
http://www.youtube.com/watch?v=Dxsq2OCpBhg

Leg Press
400x10, 400x12, 490x12
At the globo, so this is in place of heavy prowler. Legs are pretty thrashed, but I won’t be able to train for a week after today.

(Source: startingstrength.com)

Posted 1 week ago

squat pr,

Thursday, 06/06/13

Bench
135x5, 185x5, 235x1, 285x1, 265x2
Bench finally coming around. 285 was easier than it has ever been. Matt has been telling me to drive my hips BACK, and that’s really clicking. The other thing that I think has helped a lot is that I don’t spend a lot of time setting up and trying to get a tight arch. I just set me feet, drive back into my traps, and go. I think that before, I wasted a ton of energy on setup and really didn’t end up that much tighter than if I just lie down on the stupid bench and do it! My strength on the floor press has shown me that.

Given how smooth 285 went, I expected more from 265, but it wasn’t there. Technically 265x2 is a PR, but I wasn’t going to call it unless I got the triple. Not sure I was at 100% that day, so I’m not bummed. PR’s are around the corner.

http://www.youtube.com/watch?v=FCDDOMa8Jac
http://www.youtube.com/watch?v=Zhsszt70ms0

CG Bench + Chains
165+77x5x2, 175+77x5x2

Then I had to pack up my S-2 for delivery. R-3 will be here today but not in time for me to squat. I’ll be going back to the Globo gym in a few hours for that.

Now that my bench is finally coming around, I sure hope I don’t kill the momentum with being off all next week.

(Source: startingstrength.com)

Posted 1 week ago

bench pr,

Tuesday, 06/04/13

Accessory
DB Swings: 3x12 with 65
Lunges: each leg 3x12 with 40’s
DB oblique / plank supersets: 3x12 with 50 / 1:30 x 3

Prowler
90x100x5 - under 6 minutes. Kind of slow on some. High handles down, low handles on the way back. Return trip is a very slight incline. Rested a couple extra seconds on some too.

(Source: startingstrength.com)

Posted 1 week ago

Tuesday, 06/04/13

I left the office at 12:02 and didn’t get back until 1:53. That’s just my main and supplemental lifts. There’s probably about 30 minutes of time getting home, changing, cleaning up, and driving back. So I don’t think there’s any way to get in my accessory and conditioning. Eating is a whole other issue.

Deadlift - PR
135x5, 225x3, 315x2, 425x1, 500x1, 455x4-PR
I think my technique is greatly improving. 500 was pretty smooth. I should have kept pulling on 455 to get 5. Not a stellar PR, but still a PR.

Front Squat
135x3, 185x2, 205x6x4

500 - http://www.youtube.com/watch?v=aqlY85951G4
455 - http://www.youtube.com/watch?v=hHsxk2-jyE8

(Source: startingstrength.com)

Posted 1 week ago

1 note

deadlift pr,

Monday, 06/03/13

I’m going to have to change my training time. It’s getting too hectic in the evenings and the time is getting later and later. I wasn’t sure how this evening would go with the stuff I had to do before training when I got home, but it turned out okay.

Floor Press
135x5, 185x3, 225x1, 245x1, 260x2, 225x5
No legs at all this time. Felt really strong. Much better than last week when I was cheating with leg drive. Hmmm. I wonder what this means? I’m loving floor presses.
260x2 - http://www.youtube.com/watch?v=_GT2lDRHDvY
225x5 - http://www.youtube.com/watch?v=5JoqcgO7zyA

Press
135x4, 135x1, 165x1, 200x1, 160x7
200 got waaaay out in front of me, but I grinded away at it. Whew!
200 - http://www.youtube.com/watch?v=1YQGLxpZn30 - Bet you thought I would miss it, didn’t you?
160 - http://www.youtube.com/watch?v=l8ptee8Wn_o - NOT a PR :/

DB Rows - 3x12 with 95
95’s are getting too easy. My dumbbells go up to 100, but I can load up regular plates for a ghetto 115+

Got totally too late to do any more accessory. Gotta work out a better training time.

(Source: startingstrength.com)

Posted 2 weeks ago

floor press pr,

Friday, 05/31/13

PR Friday

Squat - PR
135x5, 225x3, 315x1, 385x1, 425x0, 365x9-PR
Weird miss @ 425, meh. 365x9 not the prettiest. Pissed I didn’t go for 10. Old PR is 7.
http://www.youtube.com/watch?v=ldkRDptL-oE

Heavy Prowler
8x50’ with 180 pounds. Pretty happy I didn’t get struck by lightning.

…then…terrifying trip to the storm cellar…then emerge for:

Accessory
DB Swings: 3x12 with 65
Lunges: each leg 3x12 with 40’s
DB oblique / plank supersets: 3x12 with 40 / 1:30 x 3 (abzzzz)

(I felt amazing after recovering from the prowler, but it took a long time)

Also, check out this cool picture my son’s friend got of him on the roof tonight!

Here are some more that I took from my back yard and in the garage (gym). Keep checking back, because I’m putting some video in there too:
https://www.dropbox.com/sh/sete98c1jshpnb1/0H0Q2wXtlh

(Source: startingstrength.com)

Posted 2 weeks ago

squat pr,

Thursday, 05/30/13

Couldn’t train until the tornadoes passed by. I felt kinda weak after bailing water out of the cellar and sweating like crazy…felt like the Amazon.

Bench
135x5, 185x3, 225x2, 275x1, 245x5

CG Bench + Chains
135+77x6, 155+77x6, 165+77x6x2

Accessory
DB Rows - 3x12 with 85
Dips - 3x12
BB Curls (olympic bar) - 3x12 with 100

(Source: startingstrength.com)

Posted 2 weeks ago

bench pr,

Tuesday, 05/28/13

Deadlift - PR
135x5, 225x3, 315x2, 405x1, 475x1, 405x10-PR

Front Squat
135x3, 185x6, 205x6, 215x6, 225x6
Kills my fingers the way they are bent back. Wrist is fine.

Accessory
DB Swings: 2x12 with 50, 12 with 65
Lunges: each leg 40’s x 12, 10, 10
DB oblique / plank supersets: 3x12 with 40 / 60 sec x 2, 90 sec

Deadlift PR - http://www.youtube.com/watch?v=J95jLn-WVYM
Last Front Squat - http://www.youtube.com/watch?v=zmOL0RwPgyo

(Source: startingstrength.com)

Posted 2 weeks ago

deadlift pr,

Monday, 05/27/13

I’ll be starting this max effort / hypertrophy block with a bench emphasis for the next 2 weeks before I go to youth camp as a sponsor the week of June 10. I get to do the full version of this block when I get back.

Floor Press
135x6, 185x3, 225x1, 255x3, 225x5
255x3 is a PR because I haven’t done a lot of floor pressing. Last time I did 255 for 2 and it was about an 8+ RPE. 255x3 was a 3RM today.

Press
135x3, 165x1, 195x1(cheated), 195x1(slow), 135x16
For some reason I bent my knees on the first 195 attempt. It went up really easy. I felt like I should do it again properly. That one was a grinder. Never pressed 135 for max reps before. Got 16, so I guess that’s a PR.

Accessory
BB Rows - 155x10, 165x10x2 - mostly paused on the floor.
Dips - 4x12
BB Curls (olympic bar) - 95x10, 95x12, 105x12

Floor Press Videos:
http://www.youtube.com/watch?v=9sc4TPaNpKw
http://www.youtube.com/watch?v=Yx5gHMOEcW0

Press Videos:
http://www.youtube.com/watch?v=pd4T3MJqbPE
http://www.youtube.com/watch?v=kFxeCe9ANhU
http://www.youtube.com/watch?v=fINWcSIbQJc

(Source: startingstrength.com)

Posted 3 weeks ago

floor press pr, press pr,

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