Friday, November 30, 2012

Entry #1128

Feasted at Red Lobster last night for my anniversary and will be away from home from Sunday to Tuesday to complete the occasion.

Swiss bar bench press:
205 x 5
235 x 3
265 x 9
> PRs with the Swiss bar every session with no end in sight. Accidentally did 5 instead of 3. 

Swiss bar pause bench + Fat Gripz:
190 x 3 x 10

Dumbbell rows:
185 x 2 x 5

Had to stop there because the front desk guy on Fridays is a hyperdouche and closed 20 minutes early today. I really dislike this old man. Went to the park after.

12, 12, 12

Monster mini rows

Chin-up holds for biceps

Monster mini curls

Left shoulder feels tender from either the dips or the rows. New rule: no prolonged time under tension for dips. Stop short of any rep grinding.

It might be the rows, though. I dunno, everytime I use bands to row my shoulders ache. I think there might just be too much resistance at the extreme end of the ROM.

Wednesday, November 28, 2012

Entry #1127

365 x 3
420 x 3
470 x 6
> Had gas for 1 or 2 more. There goes my deadlift troubles. I'm sure it helps that I didn't squat beforehand but I've hit a PR on both lifts in the same session so that can't be a major factor. Some things today that helped, though:

> Not zoning out between sets. This is a death trap for the big lifts because form goes to shit and I misgroove like mad. Also, my mental laxing means the weight comes as a shock to me and I'm unprepared to manhandle it like I should. Stay focused and keep the death metal playing instead of the podcast between sets.

> Really getting low and keeping Daniel Gallagher's advice in mind to start with the quads and begin the hip hinge by the time the bar is passing my shins. Contrary to Dave Tate's advice, I find it really does help to think of it as squatting the weight up, at least to break off the floor.

> Staying on my heels and not going forward. Keeping the shoulders back.

In summation, pay the fuck attention!

By the way, a side-effect of my belt I didn't expect? Straining in the later reps doesn't leave my back hurting. I read a report from Dr. Stuart McGill that in order to use a belt to its max potential one must by biomechanical definition use bad form. Well, I'm in no authority to challenge that, but I do know it leaves me feeling better than I did sans the belt.

Romanian deadlifts (double overhand):
315 x 8, 8
> Just busting out some quick exercise before closing. Haven't done these in a long time and 315 is a lot lighter than it used to be. My grip was the obstacle from getting 10.

Ab wheel:
5, 5, 10 

Monday, November 26, 2012

Entry #1126

Got sick on Saturday and still have the sniffles.

Swiss bar press:
145 x 3
165 x 3
185 x 7
> A month ago I did this for 5 and noted that I would stay the course and just be patient. I'm glad I got to see the results of my stoicness tonight.

Swiss bar pause press:
115 x 5 x 10
> Rushing a little and had to rest-pause a little bit on the very last three reps. 

V-handle chin-ups:
12, 11, 11, 11, 11

12, 10
> At the park. I noticed improvements when adding some extra tricep work, both with band pressdowns or dips.

Ring holds for biceps and kettlebell curls

External dumbbell rotations 

Saturday, November 24, 2012

Entry #1125

My lower body is currently sucking so my upper can prosper.

Swiss bar bench:
190 x 5
220 x 5
250 x 11
> Let out a yell on the final rep. Didn't really eat to satiety and felt a little glyco empty. I felt kind of weak and shaky by rep 5, but that stabilized so I didn't get any worse and was able to just zombie on until 11. Felt great.

Swiss bar pause bench with Fat Gripz:
187.5 x 4 x 10
> Didn't have time to do the full 5. This is starting to get tough.

Bench pulldowns:
Full stack x 10, 10, 10, 20

Did some gymnast stuff for biceps at the park, and a set of dips. 

Wednesday, November 21, 2012

Entry #1124

W00t, first bad day in a while, as if to herald my first session with the belt. Everything sucked.

SSB box squats:
420 x 1, 2, 2, 1
> So I found out that the belt completely fucks up my balance. Part of my warm-up is a squat walkout with 50-70 lbs more than my max set, and I was wavery doing it this time. During the actual squats I repeatedly pitched forward, which made my knees feel sore afterward. Went for a total rep PR and did an extra 6th rep at the end there.

340 x 5
380 x 5
445 x 2, 1
> Back must have been weakened after the squats. I'm going to do 4 days again and see what improves. Funny thing is that all the lower body assistance work I've been doing seems to be helping little. I literally don't notice a difference in my squat doing Bulgarian split-squats.

Tuesday, November 20, 2012

Entry #1123

Belt came today. It's a work of art.

Deloaded and had a hectic work weekend, but kept my diet consistent throughout. I'm drinking lots of Muscle Milk at work.

Swiss bar press:
135 x 5
155 x 5
175 x 9
> Really easy, probably could have gotten another. I was planning on switcing the assist work this cycle but since my press is getting better I'll keep sticking with what works.

Swiss bar pause press:
112.5 x 5 x 10
> Hate using uneven plates. I really need to get a pair of 1 pounders.

V-handle chin-ups:
11, 11, 11, 11, 11

Various things in the park: a set of diamond push-ups, a set of dips, and some gymnastics. Incredible bicep workout by doing static holds in chin-up position (using rings in the playground). 

Wednesday, November 14, 2012

Entry #1122

Missed recording a lot.

Sunday: SSB squats of 420 x 4, 1

My back was hurting from those dumbbell rows the session before and I was actually planning on just doing Bulgarian split-squats, but instead I decided I could handle bar squats. Just not deadlifts. I ended up stopping when I felt my back weakening and doing an extra rep in its own set rather than 1 set of 5. Did the split-squats as assistance work with GHRs and I've been sore as hell since.

Did a deload on Monday, went on a 5 mile run yesterday, and took a walk today after waking up.

Friday, November 9, 2012

Entry #1121

Insanely hectic week, what with work and a family emergency. Skipped a few meals, but my cramming of 1000-calorie frozen pizzas seemed to keep me from getting weaker.

Swiss bar bench press:
215 x 5
245 x 3
275 x 7
> I've been noting lately that I had another rep in me on the final set. Well, today I took myself up on that. Butt almost came off the bench but contact wasn't lost. Gotta watch out for that. A fantastic PR with the Swiss bar. I would have been content with 275 x 5.

Swiss bar pause bench + Fat Gripz:
185 x 5 x 10
> Lost count of sets. Might have done 6.

Dumbbell rows:
180 x 5 x 5

Dumbbell preacher curl:
40 x 8, 6
25 x 13
> Getting an extreme stretch at the bottom, which makes this a million times harder. Usually I use the 50s. 

Shoulder external rotations:
8 x 2 x 20, 15 

Monday, November 5, 2012

Entry #1120

Supposed to lift yesterday but after a long day of work without enough sleep (7 hours, but I seriously need at least 9 to feel well-rested) and barely any time after getting home I took the night off. Watched Metalocalypse instead.

Swiss bar press:
150 x 5
170 x 3
190 x 5
> Still unsure how to gauge this. It was what I aimed to do and I felt great about it, but when taking everything into account it's hard to tell if I should accept this or change something. Will keep up the pause pressing and if I get anything less than 195 x 5 next cycle then I'll switch to direct tricep work with less shoulder involvement (I'm thinking about Pavel saying that two of the three tricep heads are only activated under very heavy loads and am concerned if the high volume on both bench AND press days is counterproductive for that). 

Swiss bar pause press + Fat Gripz:
110 x 5 x 10
> Pause at the bottom and the top. Good thing about this is it should replace the point of doing Turkish get-ups for my shoulder to some degree.

V-handle chin-ups:
11, 11, 11, 11, 10

Monster mini-band pressdowns:
12, 12

EZ bar curls:
105 x 8, 7, 6 

Thursday, November 1, 2012

Entry #1119

Swiss bar bench:
200 x 3
230 x 3
260 x 8
> Probably had one more in me if I really worked for it. Very pleased with how I'm improving. 

Swiss bar pause bench with Fat Gripz:
180 x 5 x 10

Dumbbell Pendlay rows:
175 x 5 x 5

Dumbbell external rotations:
8 lbs x 20, 15

Various curls

I ordered a belt! A red Inzer lever. It was expensive but since I'm working now I didn't feel guilty about it.