sking's Training Log

Friday, 05/24/13

Fri, 24 May 2013 22:59:00 -0500

Deload Week, Day 4
Last Day!

Squat
135x5, 185x5, 225x5, 275x3, 315x2, 355x3
I used a TUBOW for 315 and 355. 355 didn’t really feel like a deload. It’s 75% of my new wrapped squat PR, but I’m pretty rundown from conditioning to be honest.

Celebrating my youngest son’s 18th birthday tonight. I’ll do a circuit and conditioning tomorrow. I have to mow too :/

Thursday, 05/23/13

Thu, 23 May 2013 19:21:42 -0500

Deload Week, Day 3

Bench
135x10, 155x6, 185x5, 205x5, 225x3

Upper Circuit
3 Rounds of Inverted Rows, Pushups, DB Curls, Rolling DB

Conditioning
5 Rounds of HIIT bicycle

Tuesday, 05/21/13

Tue, 21 May 2013 21:07:12 -0500

Deload Week, Day 2

Deadlift
135x5, 225x5, 315x3, 395x3
I just left the 3/8” mat on the platform, so that was the deficit.

Lower Circuit
3 rounds of hypers, planks, DB obliques, BW squats, banded TKEs

Sprints
40 yards x 5
I raced my 18 year-old son. That was fun.

Monday, 05/20/13

Mon, 20 May 2013 19:30:25 -0500

I was all horny for some heavy weights then found out I have a post-test deload week with high volume conditioning. This is to prep for a short max effort block with a bench emphasis, so I’m sure it’s a good idea, but I am disappoint :-((

I’m going to be out of town the week of June 10 and thought that would fall on a deload week, so I’m not sure how that’s gonna work except that I will only get a 2 week block before vacation :/

BTW, it’s actually the opposite of a vacation, because I’m a youth camp sponsor. This is my sons’ last year there.

Deload Week, Day 1

Press
95x10, 135x5, 155x3

Chins
3x10

Upper Circuit
3 Rounds of Inverted Rows, Pushups, DB Curls, Rolling DB

Conditioning
5 Rounds of HIIT bicycle
I hit my 5th round on a crazy steep hill, and I just about died.

I was afraid we would be in the storm shelter again, but it looks like we have a night off from tornados. I only live an hour away from Moore, OK.

Saturday, 05/18/13

Sat, 18 May 2013 22:06:17 -0500

Test Week, Day 4
Morning BW: 187.2

Today went a little bit better than I expected. I’m glad to end this week on a very positive note:

Squat - PR
135x5, 225x3, 295x1, 335x1, 385x1, 435x1, 465x1-PR, 475x1-PR, 440x1 (no wraps)
465 was a lot easier than I expected, but I wanted to bury it a little deeper. I made sure to go deeper with 475, but it wasn’t as pretty. It seems like 475 was the first time I’ve really had to put forward extra effort on my squat lately. 500 most definitely in sight now!

I wanted to see what I could do without wraps afterward, so I did 440 with just sleeves. My knees came forward a little unexpectedly. I was pretty pooped by then, though.

Videos in order. 435/465/475, 440
http://www.youtube.com/watch?v=THbppZLlXbg
http://www.youtube.com/watch?v=L4YDCQhw558
http://www.youtube.com/watch?v=eqOejt7ZYFc
http://www.youtube.com/watch?v=w2RxVSy37fY

Thursday, 05/16/13

Thu, 16 May 2013 22:14:00 -0500

Test Week, Day 3
Morning BW: 189.0

Bench
135x5, 185x3, 225x1, 265x1, 285x1, 295x0
Matt said it was best to hit something I was pretty sure I could do, and then try for a PR based on how that felt. If 285 was a grinder, I would have been done, but it certainly wasn’t. 295 was pretty close. I was rushing a bit, because my son wanted me to go with him to try a jujitsu class.

285 - http://youtu.be/cYtGRUwS6wY
295 - http://youtu.be/zjAXuqpFFmI

Like I said, my son wanted to check out a Jujitsu class. I would rather be punched than pinched….doesn’t feel as silly. Don’t worry, I can still squat.

Tuesday, 05/14/13

Tue, 14 May 2013 18:55:00 -0500

Test Week, Day 2
Morning BW: 188.0

Deadlift
135x5, 225x3, 315x1, 405x1, 475x1, 535x0, 525x1
I would never try to change my form the week of a meet, but I was playing with my setup today. I know I need to stop sitting down so much, which causes the bar to inch forward. Then for 535, I decided to breathe at the bottom. That was probably a bad move, and I felt like I never got set. I wanted to try it again, but decided to just drop down and tie my PR without over-thinking technique. Obviously it was sloppier than 2 weeks ago, but at least I didn’t end on a failure.

I’ll be working my technique in the next cycle and will crush 535 next time. Taking it one day at a time. Not gonna let this affect my bench on Thursday.

475 - http://youtu.be/NxTQk3OrdMQ
535 - http://youtu.be/BNNAdpShBps
525 - http://youtu.be/BaXrX0hOYig

iliftthereforeiam: Man a 215 press weighing 190 would have been pretty sweet. Well, it...

Mon, 13 May 2013 20:53:53 -0500

iliftthereforeiam:

Man a 215 press weighing 190 would have been pretty sweet.

Well, it wouldn’t be up to par with that AB-TOTING Jordan, but yeah, I really wanted a PR. Maybe I should have just gone for 210 first, which would have at least been a 5 pound PR. Matt told me to drop to 205 and try a double, but those instructions came after I already did the 210 shenanigans :/

Monday, 05/13/13

Mon, 13 May 2013 18:29:45 -0500

Test Week, Day 1
Morning BW: 189.8

Press
95x5, 135x5, 185x1, 215x0, 210x0 (push press x 0, 1)
Good rest, good hydration, good nutrition, caffeine, felt great. Absolutely smoked 185, so I was feeling really confident at jumping to 215. Didn’t go. Dropped to 210, got way out in front of me. Tried again. Wouldn’t go. Wanted that bitch over my head. Push press, 2 tries. Got it up there.

Sheesh. Not gonna let this set the tone for this week. It’s just a day.

185 - http://youtu.be/SPU4ClbfhEs
215 - http://youtu.be/0_nC6HHRsGI
210 shenanigans - http://youtu.be/LNSXyGh-rMk

Saturday, 05/11/13

Sat, 11 May 2013 15:51:40 -0500

Deload Week, Day 4

Squat
135x5x2, 155x5, 185x5, 225x3, 255x3x2
I did a lot of playing around with better video angles, and I also walked out 455 a few times. I wrapped my knees once just to go through the motions, but the main reason was to decide on a J-hook setting. I have a 3/8” mat on my platform that I thought would give me the extra height to use the higher setting. I’ve definitely decided to lower them a notch.

Accessory (Recovery)
Hypers 3x15
planks: 2 sets of 60 sec.
banded TKEs 2x20

Gotta go mow the yard now. c ya

Thursday, 05/09/13

Thu, 09 May 2013 20:53:01 -0500

Deload Week, Day 3

Bench
135x5, 155x5, 185x5, 205x3
This was supposed to be 2x3 @ 55%, but I accidentally did 5 at 185. Then, I needed to get a good setup worked out, so I added some weight to keep from flying off the bench.

Accessory (recovery)
DB Flyes: 30’s - 3x10, big stretch, very slow and deliberate
Cubans: 20’s - 2x15
Inverted Rows + Pushups: 3x15
Lateral Raises: 20’s - 3x10

Okay, so here is how my setup should look next week:
http://youtu.be/WFvo-sRJwTI

Tuesday, 05/07/13

Tue, 07 May 2013 21:28:17 -0500

Deload Week

Deadlift
135x5, 225x5, 295x3x2

Accessory (Recovery)
Hypers 2x15
bodyweight squats 2x15
planks: 2 sets of 60 sec.
banded TKEs 2x15

I also put this on:

Monday, 05/06/13

Mon, 06 May 2013 23:17:13 -0500

Deload Week

Press
115x3x2
Well, that felt silly.

Accessory (recovery only)
Inverted Rows - 2x15
Pushups - 2x15
Face Pulls - 2x15
Tricep Pushdowns - 2x20
Hammer Curls - 2x15 with 40’s

Prowler
4 100’ sprints
High handles down, low handles back. Used 35’s this time.

But the highlight of the night was that I finished the new gym layout with a new platform. The wife was a huge help too. Once I get the new Rogue Power Bar ordered, the old bar can be used with the old PowerLine stands:

So tomorrow I’m going to call Rogue and interrogate them further about the closeout sale on Rogue bars. They have some Rogue Power Bars for a small discount. They are SUPPOSE to have the same warranty, but it’s confusing that they still say “All sales are final.”

http://www.roguefitness.com/miscellaneous-bars.php

Friday, 05/03/13

Fri, 03 May 2013 19:19:04 -0500

Realization Week 2, Day 4

Squat
135x5, 185x5, 225x3, 315x1, 385x1, 445x1x2, 460x2
Programming called for 2 singles at 97-102%. The first 445 was high, so I did it again. A little better on the 2nd set but still questionable IMO. First rep of 460 felt high, so I went for a double. Crap…looked even higher on video. I don’t know what my deal is with depth perception lately. Maybe just a little fatigue. I was kind of dragging all day today, but I felt good by the time I got to my top sets. I’m gonna smash this on test week. My PR is a questionable 455. Not gonna call 460 a PR with that depth.

445 - http://youtu.be/jp-q80oQQrk
445 - http://youtu.be/Ao3sRUjplqE
460 - http://youtu.be/LhtJAA2jpvE

Thursday, 05/02/13

Thu, 02 May 2013 20:59:22 -0500

Realization Week 2, Day 3

Bench
45x5, 135x6, 185x3, 225x1, 255x1, 280x1, 290x0

280 - http://youtu.be/OAruspQqi28
290 - http://youtu.be/nVfxQAgI8eA

No words to describe the frustration.

How big is your weiner?

Wed, 01 May 2013 12:35:22 -0500

My what?

Tuesday, 04/30/13

Tue, 30 Apr 2013 19:14:32 -0500

Realization Week 2, Day 2

Deadlift - PR
135x8, 225x5, 315x3, 415x1, 500x1(97%), 525x1-PR
10 pound PR…finally! I’m a little annoyed at my pushing the bar slightly forward as I sink my butt too far on the setup, but overall I think my form and lumbar extension is better. I really needed this PR. Right after my last warmup at 415, I had a bunch of life stuff interrupt my training, and it REALLY frustrated me as I nearly cooled down.
500 - http://youtu.be/GRtUFtzyqds
525 - http://youtu.be/qMx8RTKfdHk

Accessory (Recovery)
Hypers 2x15
bodyweight squats 2x15
planks: 2 sets of 60 sec.
banded TKEs 2x15

Prowler
6 100’ sprints
I did the high handles down and low on the way back, which is a very slight incline. However, I used girl weights.

Monday, 04/29/13

Mon, 29 Apr 2013 18:46:51 -0500

Realization Week 2, Day 1
Warmest training day so far this year, 86 degrees. When it starts to get over 110, I’ll need to absorb more of Mac’s testicular fortitude.

Press
95x5x2, 135x5, 155x2, 175x1, 200x1(97.5%), 210xF
Went for the PR but should have done another single at 200. I thought the bar was a bit out in front of me and that I could correct it and get 210. Guess I was wrong. Not the end of the world….like when I miss a bench press.
http://youtu.be/YE2x6Tu8zgg
http://youtu.be/tGEx2zIBf2c

Accessory (recovery only)
Inverted Rows - 2x15
Pushups - 2x15
Face Pulls - 2x15
Tricep Pushdowns - 2x20
Hammer Curls - 2x15 with 40’s

Conditioning
Mowed the damn lawn.

In other news, I got more chains today and now have around 120 pounds. Then I decided to pull the trigger on the Rogue Power Bar, but they’re out of stock :-(

I was hoping to have it here for test week.

Friday, 04/26/13

Fri, 26 Apr 2013 21:02:52 -0500

Realization Week 1, Day 4

Squat
135x5, 185x5, 225x3, 275x2, 315x1, 385x1, 385x2, 425x2x2(93%), 440x1(97%)
The 2nd set at 385 was a misload. I already had my wraps on, walked up to the bar, and realized I never added weight. All sets were easy. Surprised myself. I think I’m getting better with wraps. I just wish bench were going as well.
http://youtu.be/sl55UJQW7V4

Accessory (Recovery)
Hypers 2x15
bodyweight squats 2x15
planks: 2 sets of 60 sec.
banded TKEs 2x15

Not dragging the prowler out this late in the evening. I wish I could just leave it setup in the street with weight on it. I’m thinking about finding a big tire to sledge this summer too.

Thursday, 04/25/13

Thu, 25 Apr 2013 15:29:46 -0500

Realization Week 1, Day 3

Bench
135x5x2, 185x5, 225x2, 245x1, 270x1(93%), 270x1+F, 275x1(95%), 280x1(96.5%), 280xF
I don’t specify paused anymore, because every rep is always paused. However, once I got up to 280 I think the pause was dangerously short. Program called for 5 reps in the 1-2 range from 93-96%. My normal grip with pinkies a little inside the power rings is around 25” between index fingers. Today I decided to play around with some wider grips. I played around some during my warmups and was thinking I might be stronger with a little wider grip now. The first set at 270 was done with my normal grip. I wanted a double, but I could tell it wasn’t there. That was pretty disappointing but not too much, because I know that sometimes I just need to get more in the groove as things progress, and I might get a double the next set. The 2nd set was done with a 30” grip, middle finger on the power rings. It felt stronger, so I actually went for the 2nd rep, and failed it. This of course sucked since I have no safeties at home. I actually called for my wife to come help me out of the jam. This left me a little pissed and much more beat up than if I had a spotter right there helping me. So I just upped the weight and did singles from here out. I did 275 with a 30” grip. I did my first 280 single with a 28.5” grip, which is my ring finger on the power rings. This felt a little weaker, but I figured I would do the next set at 285 with a 30” grip and it would be alright. Then I realized that 285 was more than 96%. This was a bit of a relief, because I was actually a little nervous about 285. So I was extremely confident about hitting 280 again, and I was thinking I would absolutely smash it. Then I felt like I lost tightness and it didn’t feel good going down. I pretty much choked and had to do the roll of shame.

I was so pissed off. I was running late getting back to work now, and my boss was texting me about a meeting I needed to get back for. No time for any accessory work, and I felt just terrible about this session.

As embarassing as it is, I put the video together at work. I’m really noticing how funky my foot placement is. Notice how my feet are all sideways? That looks really stupid. Notice how I bumped the bench so that it actually slid down when I was setting up for 245? This caused my head to be off the bench, and I had to make a last minute adjustment. I’m hoping today was just weak, because I really couldn’t find a solid setup. Last week on my deload, I posted a video of the setup I was intending for this week. It looked and felt solid. Not so much today.

Anyway, here it is. I actually note the grip widths in the lower left of the video:
http://youtu.be/wrKi29eMYrg