The Day the Squats Died...
A
Squats
4 x 205
2 x 5 x 205
3 x 205
Squats - focus on form!
3 x 7 x 135
Bench
5 x 5 x 225
Deadlift
3 x 5 x 275
Pullups (underhand)
2 x 5 x 40
4 x 40
2 x 3 x 40
Squats were just plain terrible. Even when I got a full set of 5, the form was atrocious. I've decided to go all the way back to the beginning, a la Starting Strength. I started with an empty bar, and added weight in 10-pound increments until I got to a weight where my form was not absolutely, 100% perfect. I then did 2 more sets at that weight, and called it a day.
From here on out, that's what I'm going to do. Focus on form above all else, gradually increase the weight ONLY as long as I can do so with perfect form, and drill it into my head. Also, no more Front Squats for at least a few months, until I get the motion of a perfect Back Squat burned into my mind and body for all eternity.
Bench was solid, only arched on the last rep of the last set. Also kept my head off the bench for most reps, which is good. 235 net time!
Deadlifts were ok, but the back rounded on the 4th and 5th reps of the last 2 sets a bit. Could be because my glutes and hamstrings were already worn out from so many Squats. 275 again.
I used up all my time on Squats, so I only had 8 minutes before the gym closed for pullups. Rest was minimal, so I expected to lose a few reps compared to last time. Stay at 40 for now, and I should be able to get all the reps next time, with adequate rest.
Showing posts with label A. Show all posts
Showing posts with label A. Show all posts
Thursday, November 15, 2007
Monday, November 12, 2007
Training 11-12-07
Monday, Monday, Monday. On the plus side, I'm taking the day off on Friday and getting a most-expenses-paid trip to Memphis this weekend! Beale Street, here I come!
A
Squat
2 x 5 x 215
2 x 215 (lost tension in posterior chain)
5 x 215
3 x 215 (just failed)
Bench Press
4 x 5 x 225
4 x 225
Deadlift
3 x 5 x 275
Pullups (overhand)
3 x 5 x 40
2 x 4 x 40
Squat was disappointing. There's got to be something about the form that I'm just not getting. While talking about it with Token Asian Roommate, I developed a suspicion that I might be trying to bring my hips forward and under myself at the bottom of the rep when I get tired. I need to focus on keeping the hips back and pushing straight up. 215 again until I get it right!
Bench Press is coming along nicely. Form is pretty easy, so all I have to think about is getting set, getting tight and going fast. Was really close to the last rep on the last set. Should be able to get it next time!
Deadlift was seeming to push back with the heavier sets, so I'm back to working 3 sets of 5, at least for now. Form was iffy on the last rep, but I should be able to get 285 next time.
Pullups are also coming along. Underhand is easier than overhand, so I should be able to get a full 5 sets of 5 next time.
Overall, I was really fatigued towards the end of this workout. I was getting a headache, and had a tingly feeling almost like a pinched nerve from the front of my left shoulder down to the pinkie of my left hand. It's a good sign that I'm working hard, but I'm glad I'll be mixing stuff up with a new program in a couple of weeks. I'm thinking that should help with the fatigue and hopefully give my numbers a boost.
A
Squat
2 x 5 x 215
2 x 215 (lost tension in posterior chain)
5 x 215
3 x 215 (just failed)
Bench Press
4 x 5 x 225
4 x 225
Deadlift
3 x 5 x 275
Pullups (overhand)
3 x 5 x 40
2 x 4 x 40
Squat was disappointing. There's got to be something about the form that I'm just not getting. While talking about it with Token Asian Roommate, I developed a suspicion that I might be trying to bring my hips forward and under myself at the bottom of the rep when I get tired. I need to focus on keeping the hips back and pushing straight up. 215 again until I get it right!
Bench Press is coming along nicely. Form is pretty easy, so all I have to think about is getting set, getting tight and going fast. Was really close to the last rep on the last set. Should be able to get it next time!
Deadlift was seeming to push back with the heavier sets, so I'm back to working 3 sets of 5, at least for now. Form was iffy on the last rep, but I should be able to get 285 next time.
Pullups are also coming along. Underhand is easier than overhand, so I should be able to get a full 5 sets of 5 next time.
Overall, I was really fatigued towards the end of this workout. I was getting a headache, and had a tingly feeling almost like a pinched nerve from the front of my left shoulder down to the pinkie of my left hand. It's a good sign that I'm working hard, but I'm glad I'll be mixing stuff up with a new program in a couple of weeks. I'm thinking that should help with the fatigue and hopefully give my numbers a boost.
Saturday, November 10, 2007
Training 11-9-07
Just finished a late evening of poker with the roomies and friends. Making this posed based on my notes from earlier this evening. Must... sleep...
A
Squat
5 x 5 x 205
Bench Press
3 x 5 x 225
3 x 225
4 x 225
Deadlift
5 x 135
5 x 225
3 x 5 x 275
Pullups (underhand)
3 x 5 x 40
2 x 4 x 40
Squats were pretty solid. I notice that my form gets better when I feel like there's someone watching me, so I have to do it right. So just always assume that people are watching me critically, so I'll do it right! 215 next time.
Bench Press was better, though I couldn't convince my spotter for the last set not to touch the bar. I got the first 3 100% on my own, I think I got number 4 on my own, and though I didn't really feel him pulling up, I think the 5th rep wouldn't have happened without him. That's why I only counted four.
Deadlift is pushing back against being trained heavy very often, which is what I'd heard would happen. I need to start learning Power Cleans so I can alternate between the two.
Pullups are progressing. Hopefully I'll get a full 5 sets of 5 next time.
A
Squat
5 x 5 x 205
Bench Press
3 x 5 x 225
3 x 225
4 x 225
Deadlift
5 x 135
5 x 225
3 x 5 x 275
Pullups (underhand)
3 x 5 x 40
2 x 4 x 40
Squats were pretty solid. I notice that my form gets better when I feel like there's someone watching me, so I have to do it right. So just always assume that people are watching me critically, so I'll do it right! 215 next time.
Bench Press was better, though I couldn't convince my spotter for the last set not to touch the bar. I got the first 3 100% on my own, I think I got number 4 on my own, and though I didn't really feel him pulling up, I think the 5th rep wouldn't have happened without him. That's why I only counted four.
Deadlift is pushing back against being trained heavy very often, which is what I'd heard would happen. I need to start learning Power Cleans so I can alternate between the two.
Pullups are progressing. Hopefully I'll get a full 5 sets of 5 next time.
Tuesday, November 6, 2007
Training 11-6-07
Had dinner tonight with my friend from work and a couple of other folk. It was highly enjoyable, and contributed nicely to my "Lucas being more social" project. Woot!
A
Squat
5 x 5 x 195
Bench
2 x 5 x 225
4 x 225
2 x 5 x 225
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
1 x 325
Pullups (overhand)
2 x 5 x 40
3 x 3 x 40
Squat was best when I focused on going all the way down, going fast and pushing as hard as possible. Think about the up when going down and think about the 5th rep when doing the first. Try 205 next time, but if it compromises form, move back down.
Bench was a bit artifically enhanced. I asked a guy to spot me on the last 2 sets, and I told him not to touch the bar unless it looked like I was going to drop the bar b ack on my chest. It didn't work, and he touched the bar as soon as I lost even a little bit of bar speed. On the plus side, it made me go as fast as possible, which helped. Same as with Squat: stay tight, go fast. 225 again next time.
Deadlift was disappointing. My legs felt a bit weak going in, but still, only getting 1 rep with 325 after previously getting a triple on two different occasions is disappointing. I need to keep the pressure up in my chest and abdomen. That should help next time.
Pullups were ok. A bit of short rest, since I was running late for dinner. 40 lbs underhand next time.
A
Squat
5 x 5 x 195
Bench
2 x 5 x 225
4 x 225
2 x 5 x 225
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
1 x 325
Pullups (overhand)
2 x 5 x 40
3 x 3 x 40
Squat was best when I focused on going all the way down, going fast and pushing as hard as possible. Think about the up when going down and think about the 5th rep when doing the first. Try 205 next time, but if it compromises form, move back down.
Bench was a bit artifically enhanced. I asked a guy to spot me on the last 2 sets, and I told him not to touch the bar unless it looked like I was going to drop the bar b ack on my chest. It didn't work, and he touched the bar as soon as I lost even a little bit of bar speed. On the plus side, it made me go as fast as possible, which helped. Same as with Squat: stay tight, go fast. 225 again next time.
Deadlift was disappointing. My legs felt a bit weak going in, but still, only getting 1 rep with 325 after previously getting a triple on two different occasions is disappointing. I need to keep the pressure up in my chest and abdomen. That should help next time.
Pullups were ok. A bit of short rest, since I was running late for dinner. 40 lbs underhand next time.
Thursday, November 1, 2007
Training 11-1-07
I've been doing some thinking about updating or changing my program. It feels like I haven't made much progress on any lift except for those that are new to me (Deadlifts, weighted Pullups and Dips). I'll go back and look at the numbers, then figure out what to do.
(Crossfit Warmup beforehand! Woot!)
A
Squats (deload)
5 x 5 x 195
Bench Press
5 x 225
2 x 4 x 225
2 x 3 x 225
Deadlift
5 x 135
5 x 185
5 x 225
2 x 5 x 275
Pullups (underhand)
5 x 40
2 x 4 x 40
2 x 3 x 40
I'm re-figuring out form on Squats. I think I'm going to go back to high bar. I just can't get a stable, comfortable position with a low bar. The main thing, as Token Asian Roommate pointed out, is to keep my palms on TOP of the bar and my wrists flat, and create a solid platform for the bar on my shoulders. I did that on my last two sets, and it felt much better.
On the first two sets of Bench Press, I tried to keep my head off of the bench as advised in Starting Strength. It made me feel much less stable, and those sets were, honestly, crap. I abandoned the head thing and just focused on staying tight and pushing hard, and the last three sets felt much better.
This was the sub-max day for Deadlift. Next time I'll go back up to 325 and shoot for 4 reps there.
Pullups were hurried because the gym was about to close and, on top of the short rest, I was probably already a bit fatigued from teh pullups in the warmup. 40 lbs overhand next time, shooting for at least as many reps as today.
(Crossfit Warmup beforehand! Woot!)
A
Squats (deload)
5 x 5 x 195
Bench Press
5 x 225
2 x 4 x 225
2 x 3 x 225
Deadlift
5 x 135
5 x 185
5 x 225
2 x 5 x 275
Pullups (underhand)
5 x 40
2 x 4 x 40
2 x 3 x 40
I'm re-figuring out form on Squats. I think I'm going to go back to high bar. I just can't get a stable, comfortable position with a low bar. The main thing, as Token Asian Roommate pointed out, is to keep my palms on TOP of the bar and my wrists flat, and create a solid platform for the bar on my shoulders. I did that on my last two sets, and it felt much better.
On the first two sets of Bench Press, I tried to keep my head off of the bench as advised in Starting Strength. It made me feel much less stable, and those sets were, honestly, crap. I abandoned the head thing and just focused on staying tight and pushing hard, and the last three sets felt much better.
This was the sub-max day for Deadlift. Next time I'll go back up to 325 and shoot for 4 reps there.
Pullups were hurried because the gym was about to close and, on top of the short rest, I was probably already a bit fatigued from teh pullups in the warmup. 40 lbs overhand next time, shooting for at least as many reps as today.
Monday, October 29, 2007
Training 10-29-07
A
Squat
5 x 235
4 x 235
5 x 225
4 x 225
3 x 225
15 x 135
Incline Bench Press
5 x 5 x 175
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325
Pullups (overhand)
5 x 5 x 35
Overhead Walks
5 x 2 lengths x 60
Time to admit that I need to deload on Squats. Down to 195 next time, then work back up.
All the benches were taken today, including any and all freestanding flat benches that we could've moved to the power rack or used for dumbbell press. Incline felt good, though. I used some of the tips for bench from Starting Strength -- shoulders back and together, press with feet, set the grip with the thumb, etc.
Was hoping to get 4 reps of 325 on Deadlift today, but no such luck. The mixed grip felt more lopsided than it did last week. Next time I'll top out with 2 sets of 275 -- all the stuff I've been reading seems to suggest that going heavy on Deadlift twice in a week is a bad idea.
Pullups were strong. Keeping the hands at about shoulder-width stops the elbows from hurting with the overhand grip. 40 lbs underhand next time.
Token Asian Roommate and I alternated on the Overhead Walks. I walked across the cardio studio and back, then when I got back to the start point, he went. When he got back, I went, etc. This was a great exercise, but I need to move up to 70 or 80 lbs next time.
Squat
5 x 235
4 x 235
5 x 225
4 x 225
3 x 225
15 x 135
Incline Bench Press
5 x 5 x 175
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325
Pullups (overhand)
5 x 5 x 35
Overhead Walks
5 x 2 lengths x 60
Time to admit that I need to deload on Squats. Down to 195 next time, then work back up.
All the benches were taken today, including any and all freestanding flat benches that we could've moved to the power rack or used for dumbbell press. Incline felt good, though. I used some of the tips for bench from Starting Strength -- shoulders back and together, press with feet, set the grip with the thumb, etc.
Was hoping to get 4 reps of 325 on Deadlift today, but no such luck. The mixed grip felt more lopsided than it did last week. Next time I'll top out with 2 sets of 275 -- all the stuff I've been reading seems to suggest that going heavy on Deadlift twice in a week is a bad idea.
Pullups were strong. Keeping the hands at about shoulder-width stops the elbows from hurting with the overhand grip. 40 lbs underhand next time.
Token Asian Roommate and I alternated on the Overhead Walks. I walked across the cardio studio and back, then when I got back to the start point, he went. When he got back, I went, etc. This was a great exercise, but I need to move up to 70 or 80 lbs next time.
Friday, October 26, 2007
Training 10-26-07
The haunted house yesterday was pretty fun, actually. Not really scary at all. It was well set up, but all of the actors were high school kids and on average they probably weighed 130 lbs. A few of them were really good at hiding around corners or behind posts and jumping out and surprising you, though.
A
Squats
5 x 235
2 x 235 (failure on 3. Now I'm pissed)
5 x 225
5 x 230
5 x 235
Jump Squats
3 x 10 x 135
Bench Press
5 x 5 x 220
Speed Bench
1 x 15 x 135
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325 PR!
Pullups (underhand)
5 x 5 x 35
6 with bodyweight (fast as possible)
Overhead Walks
5 x failure x 60
Second workout in a row that I've failed on 235 lb Squats. The Lucas was angry. The weird thing is that I got 5 reps of the same weight 3 sets later. I think I need to do some auxiliary work to help out the squat speed, hence the Jump Squats directly afterwards. Contrary to the name, you don't actually jump. You just push up as fast as possible, as if you were trying to jump (if the weight is too light, you'll actually end up jumping sometimes).
Bench Press is starting to get challenging. 225 next time. To keep with the speed theme, I did a set of Speed Bench afterwards. Similar to Jump Squat, you basically try to throw the weight up as fast as possible.
I decided to try a new approach to Deadlift, working up to a single heavy set instead of doing 3 sets of 5. 315 is good enough to be my first PR on Deadlift! I had to use a mixed grip on the last set. It markedly improved my strength -- not having to worry about grip slipping helps a lot on the heavy sets. I think I'll continue to use the mixed grip on the top heavy set going forward. Try for 4 with 315 next time.
I feel stronger with underhand pullups than I do with overhand, and they place less stress on my elbows. I'll use 35 lbs next time again for the overhand.
Overhead Walks are exactly what they sound like. I took two 30 lb dumbbells and walked back and forth in the cardio studio at the gym while holding them overhead. I walked until I felt like I couldn't hold them any more -- either 2 or 3 trips across the studio this time.
A
Squats
5 x 235
2 x 235 (failure on 3. Now I'm pissed)
5 x 225
5 x 230
5 x 235
Jump Squats
3 x 10 x 135
Bench Press
5 x 5 x 220
Speed Bench
1 x 15 x 135
Deadlift
5 x 135
5 x 185
5 x 225
5 x 275
3 x 325 PR!
Pullups (underhand)
5 x 5 x 35
6 with bodyweight (fast as possible)
Overhead Walks
5 x failure x 60
Second workout in a row that I've failed on 235 lb Squats. The Lucas was angry. The weird thing is that I got 5 reps of the same weight 3 sets later. I think I need to do some auxiliary work to help out the squat speed, hence the Jump Squats directly afterwards. Contrary to the name, you don't actually jump. You just push up as fast as possible, as if you were trying to jump (if the weight is too light, you'll actually end up jumping sometimes).
Bench Press is starting to get challenging. 225 next time. To keep with the speed theme, I did a set of Speed Bench afterwards. Similar to Jump Squat, you basically try to throw the weight up as fast as possible.
I decided to try a new approach to Deadlift, working up to a single heavy set instead of doing 3 sets of 5. 315 is good enough to be my first PR on Deadlift! I had to use a mixed grip on the last set. It markedly improved my strength -- not having to worry about grip slipping helps a lot on the heavy sets. I think I'll continue to use the mixed grip on the top heavy set going forward. Try for 4 with 315 next time.
I feel stronger with underhand pullups than I do with overhand, and they place less stress on my elbows. I'll use 35 lbs next time again for the overhand.
Overhead Walks are exactly what they sound like. I took two 30 lb dumbbells and walked back and forth in the cardio studio at the gym while holding them overhead. I walked until I felt like I couldn't hold them any more -- either 2 or 3 trips across the studio this time.
Tuesday, October 23, 2007
Training 10-23-07
Back at home today. Back to work, too, which is unfortunate. But the weather's turned cool -- 40 degrees at sunrise tomorrow! It's a nice change of pace, but I know that after a week or two of this I'll be ready for summer again.
A
Squat
5 x 235
2 x 235 (fail on 3)
3 x 5 x 225
Bench Press
5 x 5 x 215
Deadlift
3 x 5 x 265
Pullups (overhand)
2 x 5 x 35
3 x 4 x 35
Weighted Decline Situps
4 x 10 x 35 (plate on chest)
The ego got impatient with my Squat advancement and decided to try 235. First set was actually pretty good. I like the lower bar placement on my shoulders, and keeping my feet a bit closer together and making sure I break with my hips (hips move first, not knees) helps on form. I think I'll try 235 again next time.
Bench Press was solid, but my right wrist (been bad for a while), shoulder (tweaked it yesterday when stretching, I think) and elbow (stuck between bad wrist and bad shoulder) all ached a bit. If my shoulder feels better next time, move up to 220.
Deadlift form felt better today, but I don't want to rush it. 265 again next time. On the plus side, I felt like I got a lot of work in and it was the best Deadlift session I've had thus far.
Using the dip belt for Pullups was good. I didn't have to worry about holding a dumbbell between my feet -- I could just pull! 35 lbs underhand next time.
A
Squat
5 x 235
2 x 235 (fail on 3)
3 x 5 x 225
Bench Press
5 x 5 x 215
Deadlift
3 x 5 x 265
Pullups (overhand)
2 x 5 x 35
3 x 4 x 35
Weighted Decline Situps
4 x 10 x 35 (plate on chest)
The ego got impatient with my Squat advancement and decided to try 235. First set was actually pretty good. I like the lower bar placement on my shoulders, and keeping my feet a bit closer together and making sure I break with my hips (hips move first, not knees) helps on form. I think I'll try 235 again next time.
Bench Press was solid, but my right wrist (been bad for a while), shoulder (tweaked it yesterday when stretching, I think) and elbow (stuck between bad wrist and bad shoulder) all ached a bit. If my shoulder feels better next time, move up to 220.
Deadlift form felt better today, but I don't want to rush it. 265 again next time. On the plus side, I felt like I got a lot of work in and it was the best Deadlift session I've had thus far.
Using the dip belt for Pullups was good. I didn't have to worry about holding a dumbbell between my feet -- I could just pull! 35 lbs underhand next time.
Thursday, October 18, 2007
Training 10-18-07
I read an article about The Odyssey Years, a newly defined (and actually fairly new) life stage which I am currently experiencing. It was an interesting read, and served as a kind of reassuring validation that I'm not a weirdo or a crazy person for not having yet completely figured out what I want to do or who I want to be. One thing I think I know: I want lifting and physical fitness to be a part of my life from here on out.
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 210
Deadlift
3 x 5 x 265
Pullups (underhand)
5 x 5 x 30
Decline Bench Overhead Situps
5 x 7 x 60
Squat form was better than last time, but I felt like I still could've gotten more out of it. I think I gave up on the form before I should've, and I had a sticking point on the way up, about where my thighs were parallel with the floor. Next time I'll work on strict form and pushing straight up through that sticking point.
A bit of wrist discomfort on the right side with Bench Press, but not too bad. On the last 2 sets, I focused on going down slow and pushing up as fast as possible, and that made it harder. 215 next time.
Still rounding my lower back a little bit on Deadlifts. I should do some hamstring and hip stretches on my off days, as that might help me get low while keeping my back straight.
Almost didn't get the last rep on weighted pullups, but I got there. Moving up to 35 lbs next time!
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 210
Deadlift
3 x 5 x 265
Pullups (underhand)
5 x 5 x 30
Decline Bench Overhead Situps
5 x 7 x 60
Squat form was better than last time, but I felt like I still could've gotten more out of it. I think I gave up on the form before I should've, and I had a sticking point on the way up, about where my thighs were parallel with the floor. Next time I'll work on strict form and pushing straight up through that sticking point.
A bit of wrist discomfort on the right side with Bench Press, but not too bad. On the last 2 sets, I focused on going down slow and pushing up as fast as possible, and that made it harder. 215 next time.
Still rounding my lower back a little bit on Deadlifts. I should do some hamstring and hip stretches on my off days, as that might help me get low while keeping my back straight.
Almost didn't get the last rep on weighted pullups, but I got there. Moving up to 35 lbs next time!
Monday, October 15, 2007
Training 10-15-07
I got excited for this workout this afternoon. Maybe I'm weird, but the thought of hitting the heavy weights again (well, heavy for me, at least) got me really pumped up and happy.
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 205
Deadlift
3 x 5 x 265
Pullups (overhand)
5 x 5 x 30
Turkish Get-ups
4 x 3 x 30 (per side, alternating)
I worked my rear off on Squats. Form broke down and I ended up doing a bit of a good morning on about 1 rep per set. I think it's just some rust from the off week. The knees felt good. 225 again next time!
I need to focus on gripping the bar hard on Bench Press. Don't worry about getting the bar close to my wrists -- just grab it comfortably, squeeze the hell out of it and push. I'm going to move up slowly -- 210 next time.
I actually set the bar down on the ground between reps on Deadlift, as I read you're supposed to. It made it harder! I barely managed to keep my back straight, so I'll do at least one more workout at 265 to get the hang of it before moving up.
I got all 5 reps on each set with 30 lbs on weighted pullups, but I just BARELY got my chin over the bar on the last rep of the last 2 sets. 30 lbs underhand tomorrow.
I like the Turkish Get-ups. Doing them in the Karate studio was clutch -- the floor is padded in there and much easier on the knees. Next time, I'll try for 5 sets of 3 with 30 lbs, then I'll work up to 5 sets of 5. Once I've got that, I'll start adding weight.
A
Squat
5 x 5 x 225
Bench Press
5 x 5 x 205
Deadlift
3 x 5 x 265
Pullups (overhand)
5 x 5 x 30
Turkish Get-ups
4 x 3 x 30 (per side, alternating)
I worked my rear off on Squats. Form broke down and I ended up doing a bit of a good morning on about 1 rep per set. I think it's just some rust from the off week. The knees felt good. 225 again next time!
I need to focus on gripping the bar hard on Bench Press. Don't worry about getting the bar close to my wrists -- just grab it comfortably, squeeze the hell out of it and push. I'm going to move up slowly -- 210 next time.
I actually set the bar down on the ground between reps on Deadlift, as I read you're supposed to. It made it harder! I barely managed to keep my back straight, so I'll do at least one more workout at 265 to get the hang of it before moving up.
I got all 5 reps on each set with 30 lbs on weighted pullups, but I just BARELY got my chin over the bar on the last rep of the last 2 sets. 30 lbs underhand tomorrow.
I like the Turkish Get-ups. Doing them in the Karate studio was clutch -- the floor is padded in there and much easier on the knees. Next time, I'll try for 5 sets of 3 with 30 lbs, then I'll work up to 5 sets of 5. Once I've got that, I'll start adding weight.
Monday, October 8, 2007
Training 10-8-07
This week is a light week/rest week. I've done 4 hard weeks and my body needs the rest. Hopefully this week will give me a chance to get back to 100% and I'll be able to go hard for the next 8 weeks afterwards.
A (light)
Squat
5 x 10 x 115
Bench Press
5 x 10 x 115
Deadlift
3 x 10 x 135
Pullups
8, 8, 8, 7, 7
Decline bench situps (weighted)
5 x 10 x 35
With light weight and higher reps, I really focused on moving smoothly through the entire range of motion for the exercise.
The warmup for Squats felt much like it did on Friday. Really stiff and even painful on the first warmup set with just the bar. It got sorted out pretty quickly, though, and I got nice and deep on the light work sets.
Bench Press and Deadlift were pretty much what was to be expected. Light weight, easy reps, focusing on form and full range of motion.
I elected to go with just bodyweight pullups instead of lat pull-downs. Pullups are a more demanding exercise, so I'll stick with those over lat pull-downs whenever possible.
I need to start training my abs just like any other muscle. I've been doing easy sets with high reps, but I need to start adding weight progressively just like on any other exercise.
A (light)
Squat
5 x 10 x 115
Bench Press
5 x 10 x 115
Deadlift
3 x 10 x 135
Pullups
8, 8, 8, 7, 7
Decline bench situps (weighted)
5 x 10 x 35
With light weight and higher reps, I really focused on moving smoothly through the entire range of motion for the exercise.
The warmup for Squats felt much like it did on Friday. Really stiff and even painful on the first warmup set with just the bar. It got sorted out pretty quickly, though, and I got nice and deep on the light work sets.
Bench Press and Deadlift were pretty much what was to be expected. Light weight, easy reps, focusing on form and full range of motion.
I elected to go with just bodyweight pullups instead of lat pull-downs. Pullups are a more demanding exercise, so I'll stick with those over lat pull-downs whenever possible.
I need to start training my abs just like any other muscle. I've been doing easy sets with high reps, but I need to start adding weight progressively just like on any other exercise.
Friday, October 5, 2007
Training 10-5-07
Surprise visit from Dad this weekend. Woot!
A
Squat
5 x 5 x 225
Bench Press
4 x 5 x 205
4 x 205
Deadlift
3 x 5 x 255
Pullups (underhand)
5 x 5 x 25
Waiter Walks
3 x length of alley x 30 (each hand)
Squats felt pretty good. I only good-morninged the last rep on the last couple of sets. Of all the exercises I'm doing, I think I'm happiest with my progress thus far on Front Squats, followed by Squats.
I just couldn't get the feel of Bench Press today. My wrists felt funky on the grip, and I couldn't quite get a nice clean smooth push. I'm not sure why -- it could have something to do with my recent troubles on Overhead Press. In any event, I'll have a week of rest to get right before coming back to it.
Deadlifts also felt good. I want to re-start every exercise at this week's weight after my easy week, but I think I could easily move up on Deadlift if I wanted to.
And I got a full 5 sets of 5 with 25 lbs on underhanded pullups! I had to use a second effort on the last rep of the last set, but I got it.
I went home to make sure I'd be there when Dad got home after pullups. I was finishing up my Waiter Walks in the alley when he called to say he was nearby. That's what I call perfect timing.
A
Squat
5 x 5 x 225
Bench Press
4 x 5 x 205
4 x 205
Deadlift
3 x 5 x 255
Pullups (underhand)
5 x 5 x 25
Waiter Walks
3 x length of alley x 30 (each hand)
Squats felt pretty good. I only good-morninged the last rep on the last couple of sets. Of all the exercises I'm doing, I think I'm happiest with my progress thus far on Front Squats, followed by Squats.
I just couldn't get the feel of Bench Press today. My wrists felt funky on the grip, and I couldn't quite get a nice clean smooth push. I'm not sure why -- it could have something to do with my recent troubles on Overhead Press. In any event, I'll have a week of rest to get right before coming back to it.
Deadlifts also felt good. I want to re-start every exercise at this week's weight after my easy week, but I think I could easily move up on Deadlift if I wanted to.
And I got a full 5 sets of 5 with 25 lbs on underhanded pullups! I had to use a second effort on the last rep of the last set, but I got it.
I went home to make sure I'd be there when Dad got home after pullups. I was finishing up my Waiter Walks in the alley when he called to say he was nearby. That's what I call perfect timing.
Tuesday, October 2, 2007
Training 10-2-07
Work didn't smell like feces today! Woot for small victories!
A
Squat
5 x 5 x 225
Bench Press
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 255
Pullups (overhand grip)
5 x 5 x 25
Hanging Leg Raises (legs straight)
10, 10, 10
Squat was ok, but not great. I put too much weight on my toes and my hips came up faster than my shoulders on a few reps. I'll stay at 225 next time and try to keep the weight back on my heels and avoid bending forward at the hips.
Time to lose the ego and admit that I need to deload on Bench Press. A 10% deload would put me at 200 lbs next time, and then I'll work up from there.
Deadlift was a bit weird. I was in the squat rack instead of my usual place, and racked the bar on hooks at mid-thigh instead of placing it on the floor. It felt like my grip was failing before my glutes and hamstrings were feeling the strain. I'll stay at 255 next time and see if I can keep the grip solid.
And a full 5 sets of 5 with 25 lbs added on pullups! Now we'll see if I can replicate the feat with an underhanded grip.
A
Squat
5 x 5 x 225
Bench Press
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 255
Pullups (overhand grip)
5 x 5 x 25
Hanging Leg Raises (legs straight)
10, 10, 10
Squat was ok, but not great. I put too much weight on my toes and my hips came up faster than my shoulders on a few reps. I'll stay at 225 next time and try to keep the weight back on my heels and avoid bending forward at the hips.
Time to lose the ego and admit that I need to deload on Bench Press. A 10% deload would put me at 200 lbs next time, and then I'll work up from there.
Deadlift was a bit weird. I was in the squat rack instead of my usual place, and racked the bar on hooks at mid-thigh instead of placing it on the floor. It felt like my grip was failing before my glutes and hamstrings were feeling the strain. I'll stay at 255 next time and see if I can keep the grip solid.
And a full 5 sets of 5 with 25 lbs added on pullups! Now we'll see if I can replicate the feat with an underhanded grip.
Thursday, September 27, 2007
Training 9-27-07
Not much to say today. Ready for the weekend.
A
Squat
5 x 5 x 215
Bench
3 x 5 x 225
4 x 225
5 x 225
Deadlift
3 x 5 x 245
Pullups (underhand)
3 x 5 x 25
4 x 25
3 x 25
Overhead pull machine
15 x 100
10 x 130
2 x 10 x 120
Squats were good at 215 again. Form was sloppy sometimes, good at others. I'll move up to 225 next time.
I think my problem with Bench Press is mainly psychological. If a rep feels hard and I'm not sure I can get the next one, I convince myself that I can't, so I quit. I need to just go for it. I know that even if I can't complete the rep, I can push it down to my waist and sit up to rack it. 225 again next time, but if I can't get a full 5 x 5, I'll have to deload to 205. If I do get a full 5 x 5, I'll move up to at least 230.
I'll move up on deadlift again next time, too. I'm at a good point where the more weight I add (so far), the more solid my form feels. Let's see how 255 feels next week.
I'm still digging the weighted pullups thing. I'm going to start keeping track of overhand vs underhand on pullups. I want to alternate between the two, and I keep on forgetting which one I did last, so I'll write it down!
A
Squat
5 x 5 x 215
Bench
3 x 5 x 225
4 x 225
5 x 225
Deadlift
3 x 5 x 245
Pullups (underhand)
3 x 5 x 25
4 x 25
3 x 25
Overhead pull machine
15 x 100
10 x 130
2 x 10 x 120
Squats were good at 215 again. Form was sloppy sometimes, good at others. I'll move up to 225 next time.
I think my problem with Bench Press is mainly psychological. If a rep feels hard and I'm not sure I can get the next one, I convince myself that I can't, so I quit. I need to just go for it. I know that even if I can't complete the rep, I can push it down to my waist and sit up to rack it. 225 again next time, but if I can't get a full 5 x 5, I'll have to deload to 205. If I do get a full 5 x 5, I'll move up to at least 230.
I'll move up on deadlift again next time, too. I'm at a good point where the more weight I add (so far), the more solid my form feels. Let's see how 255 feels next week.
I'm still digging the weighted pullups thing. I'm going to start keeping track of overhand vs underhand on pullups. I want to alternate between the two, and I keep on forgetting which one I did last, so I'll write it down!
Monday, September 24, 2007
Training 9-24-07
This weekend was definitley a peak-and-valley kind of weekend. Some really good times and some really bad times, and not a whole lot in between. The biggest good thing is that I realized that I have some of the best friends ever. I'm lucky to have friends who really care about me -- some I've known since preschool and some I've known for less than a year.
A
Squat
5 x 5 x 215
Dumbbell Bench Press
3 x 210
3 x 5 x 190
4 x 190
Deadlift
3 x 5 x 235
Pullups
3 x 5 x 25
2 x 4 x 25
Turkish Get-ups
1 x 15
3 x 15
5 x 15
Squat was a challenge. I came the closest I've come to failure on any rep of squat this far on the 4th rep of the last set. But it's feeling good -- my legs are working and I'm gaining confidence. 215 again next time.
All the benches were taken (all 5! at 9:00 on a Monday night!), so we (me and Token Asian Roommate) did dumbbell bench instead. This could be the change of pace I need to break past my plateau at 225 on bench. Using the dumbbells also made me focus on pushing evenly on both sides (my left actually tends to be stronger).
Deadlift was also good. If I want to push it, I might be able to get 245 next time. I'm at the point that I'll need to watch the form closely. I don't want to go too heavy and screw up my back.
Couldn't find the 20 lb dumbbell to weight my pullups, but using 25 lbs turned out pretty well. I'll do 25 again next time and hopefully get a full 5 sets of 5. Adding weight to my pullups makes me feel like a badass. Lucas smash!
Tried Turkish Get-ups for the first time today. They're pretty fun and seem like a good exercise -- I was fried after my set of 5 (per side). I said earlier that my goal with the ab exercises is to go for as long as possible without repeating one. I might make an exception and do these once or twice a week.
And finally, I met a guy named Winston who was watching me Deadlift and asked me afterwards how much I weighed. (I weigh 197ish) He asked if I'd ever considered doing powerlifting. I said that I might be interested, but that I hadn't really been on a regular training program until recently. Anyway, I hope to run into him again and ask him more about powerlifting -- it seems like something I'd enjoy and I'm hoping he can point me in the right direction for how to get started.
A
Squat
5 x 5 x 215
Dumbbell Bench Press
3 x 210
3 x 5 x 190
4 x 190
Deadlift
3 x 5 x 235
Pullups
3 x 5 x 25
2 x 4 x 25
Turkish Get-ups
1 x 15
3 x 15
5 x 15
Squat was a challenge. I came the closest I've come to failure on any rep of squat this far on the 4th rep of the last set. But it's feeling good -- my legs are working and I'm gaining confidence. 215 again next time.
All the benches were taken (all 5! at 9:00 on a Monday night!), so we (me and Token Asian Roommate) did dumbbell bench instead. This could be the change of pace I need to break past my plateau at 225 on bench. Using the dumbbells also made me focus on pushing evenly on both sides (my left actually tends to be stronger).
Deadlift was also good. If I want to push it, I might be able to get 245 next time. I'm at the point that I'll need to watch the form closely. I don't want to go too heavy and screw up my back.
Couldn't find the 20 lb dumbbell to weight my pullups, but using 25 lbs turned out pretty well. I'll do 25 again next time and hopefully get a full 5 sets of 5. Adding weight to my pullups makes me feel like a badass. Lucas smash!
Tried Turkish Get-ups for the first time today. They're pretty fun and seem like a good exercise -- I was fried after my set of 5 (per side). I said earlier that my goal with the ab exercises is to go for as long as possible without repeating one. I might make an exception and do these once or twice a week.
And finally, I met a guy named Winston who was watching me Deadlift and asked me afterwards how much I weighed. (I weigh 197ish) He asked if I'd ever considered doing powerlifting. I said that I might be interested, but that I hadn't really been on a regular training program until recently. Anyway, I hope to run into him again and ask him more about powerlifting -- it seems like something I'd enjoy and I'm hoping he can point me in the right direction for how to get started.
Friday, September 21, 2007
Training 9-21-07
Going to Dallas this afternoon to visit a friend. Got out of work at noon to hit the gym before leaving town.
A
Squat
5 x 5 x 205
Bench
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 225
Pullups
5 x 5 x 15
Decline bench medicine ball twists
3 x 15 x 12
The intensity was there on Squats, and it went well. Next time I'm moving up to 215, but I've got to remember to keep the intensity high, push from the heels and explode out of the "hole."
I'm noticing a trend on Bench. This is the second time in a row I've followed 5 sets of 5 in one workout with 5, 5, 5, 4, 3 in the next. I'll stay at 225 and push through it. Need to really set those shoulders and hips on the bench and push from a stable platform.
Deadlift was good. I felt the work, but form wasn't slipping. I'll move up to 235 next time.
Did 5 full sets of 5 with 15 lbs held between the feet on pullups. I'll move up to 20 lbs next time, and that'll probably be enough to keep me from getting a full 5 sets.
Did some light burnout work with the dumbbells afterwards: back flys, shoulder flys, curls, rows, and seated skull crushers. Now I'm off to pack and head to Dallas!
A
Squat
5 x 5 x 205
Bench
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 225
Pullups
5 x 5 x 15
Decline bench medicine ball twists
3 x 15 x 12
The intensity was there on Squats, and it went well. Next time I'm moving up to 215, but I've got to remember to keep the intensity high, push from the heels and explode out of the "hole."
I'm noticing a trend on Bench. This is the second time in a row I've followed 5 sets of 5 in one workout with 5, 5, 5, 4, 3 in the next. I'll stay at 225 and push through it. Need to really set those shoulders and hips on the bench and push from a stable platform.
Deadlift was good. I felt the work, but form wasn't slipping. I'll move up to 235 next time.
Did 5 full sets of 5 with 15 lbs held between the feet on pullups. I'll move up to 20 lbs next time, and that'll probably be enough to keep me from getting a full 5 sets.
Did some light burnout work with the dumbbells afterwards: back flys, shoulder flys, curls, rows, and seated skull crushers. Now I'm off to pack and head to Dallas!
Tuesday, September 18, 2007
Training 9-18-07
Got to the gym later than usual due to dinner with a friend. If you were in a sushi restaurant this evening and your dinner was constanty interrupted by two young people laughing uproariously at nerdy and/or inappropriate jokes, I apologize.
A
Squat
5 x 5 x 205
Bench
5 x 5 x 225
Deadlift
5 x 205
5 x 215
5 x 225
Pullups
7 x 15
5 x 15
3 x 4 x 15
Bicycle Crunches
10, 7, 5, 5
Today's squat session was a reminder that it's easier to talk about intensity than it is to actually bring full intensity to each set. My first two sets were weak -- I was surprised by how heavy the weight felt and lost that "killer instinct." I managed to ratchet up the intensity on sets 3-5, and they were much better. Making a conscious effort to involve the glutes really helps. They're the biggest muscles in the body -- use them accordingly!
Bench was better than last week. Achieved a full 5 sets of 5, and just barely got through the sticking point on the last rep of the last set. I can do 225 again next time, as long as I remember to really squeeze the bar and brace the abs. Once I've done 2 workouts with 5 x 5 x 225 in a row, I should move up to 230.
Deadlift was good. At 225 I finally felt like I was moving some weight, and had to focus on bracing my lower back and pushing the hips forward. I think now I should hit 225 for 3 sets next time, and then move up on a workout-by-workout basis from there.
Added some weight to the pullups by holding a 15 pound dumbbell between my feet. Not the most glamorous solution ever, but it does the job. I'll do 15 lbs again next time and focus on going for 5 sets of 5.
A
Squat
5 x 5 x 205
Bench
5 x 5 x 225
Deadlift
5 x 205
5 x 215
5 x 225
Pullups
7 x 15
5 x 15
3 x 4 x 15
Bicycle Crunches
10, 7, 5, 5
Today's squat session was a reminder that it's easier to talk about intensity than it is to actually bring full intensity to each set. My first two sets were weak -- I was surprised by how heavy the weight felt and lost that "killer instinct." I managed to ratchet up the intensity on sets 3-5, and they were much better. Making a conscious effort to involve the glutes really helps. They're the biggest muscles in the body -- use them accordingly!
Bench was better than last week. Achieved a full 5 sets of 5, and just barely got through the sticking point on the last rep of the last set. I can do 225 again next time, as long as I remember to really squeeze the bar and brace the abs. Once I've done 2 workouts with 5 x 5 x 225 in a row, I should move up to 230.
Deadlift was good. At 225 I finally felt like I was moving some weight, and had to focus on bracing my lower back and pushing the hips forward. I think now I should hit 225 for 3 sets next time, and then move up on a workout-by-workout basis from there.
Added some weight to the pullups by holding a 15 pound dumbbell between my feet. Not the most glamorous solution ever, but it does the job. I'll do 15 lbs again next time and focus on going for 5 sets of 5.
Thursday, September 13, 2007
Training 9-13-07
A
Squat
5 x 195
5 x 205
5 x 215
2 x 5 x 205
Bench
3 x 5 x 225
4 x 225
3 x 225
Deadlift
5 x 185
5 x 195
5 x 205
Pullups
10, 7, 6, 5, 5
Standing Oblique Crunches
4 x 10 x 50 (per side)
205 is where I should be on Squats. I can do 5 reps of 215, but it's a close thing. I should be able to do a couple of sessions with 205 on all sets and then move up to 210 or 215 pretty quickly.
Bench was disappointing today. If I'm honest with myself, I'll admit I'm pushing myself a bit more with the weight on bench and military press than on the other exercises. It's probably because one of my main goals is to get a max bench of 300 or more within the next couple of months. If I can't at least get back up to 5 x 5 x 225 by the end of next week, I'll have to deload and try again.
I'm still surprised at how easy it is to stack more and more weight on the deadlift. It doesn't have as steep of a learning curve as I'd anticipated. Next workout I should be able to start at 205 and move up to 225.
I don't think I rested long enough after my first set of pullups. I could almost get to the top on the 8th rep of the 2nd set, but not quite. Still need to get a chain belt or figure out an alternative way to add weight, but I'm broke for now.
Squat
5 x 195
5 x 205
5 x 215
2 x 5 x 205
Bench
3 x 5 x 225
4 x 225
3 x 225
Deadlift
5 x 185
5 x 195
5 x 205
Pullups
10, 7, 6, 5, 5
Standing Oblique Crunches
4 x 10 x 50 (per side)
205 is where I should be on Squats. I can do 5 reps of 215, but it's a close thing. I should be able to do a couple of sessions with 205 on all sets and then move up to 210 or 215 pretty quickly.
Bench was disappointing today. If I'm honest with myself, I'll admit I'm pushing myself a bit more with the weight on bench and military press than on the other exercises. It's probably because one of my main goals is to get a max bench of 300 or more within the next couple of months. If I can't at least get back up to 5 x 5 x 225 by the end of next week, I'll have to deload and try again.
I'm still surprised at how easy it is to stack more and more weight on the deadlift. It doesn't have as steep of a learning curve as I'd anticipated. Next workout I should be able to start at 205 and move up to 225.
I don't think I rested long enough after my first set of pullups. I could almost get to the top on the 8th rep of the 2nd set, but not quite. Still need to get a chain belt or figure out an alternative way to add weight, but I'm broke for now.
Tuesday, September 11, 2007
Training 9-10-07
Here's yesterday's workout, my first A workout: (if you can't figure out what the numbers mean, scroll down to the last paragraph of this post)
Squat
5 x 185
5 x 195
5 x 205
5 x 215
5 x 195
Bench
5 x 5 x 225
Deadlift
5 x 135
5 x 155
5 x 175
Pullups
10, 8, 6, 5, 5
Decline Bench Situps
4 x 10 x 25
As you can tell, I'm trying to find the weight I should be using on Squat and Deadlift. I think I should be able to nail them down by the end of the week.
Squats felt good up to 205. At 215 I was on the verge of breaking form, but just barely managed to keep my back straight at the bottom. I think I'll start at 195 next time and work up again, just to be safe. Squat is the one exercise I want to be most cautious with until I've found my "happy place." If I overload it or screw up, I could really mess myself up.
Bench was right at my limit. First set was hard, middle sets were better, and my 5th on the final set was definitely the last rep I could have done. I'll try 225 again later this week and see if I can bump up to 230 or 235 next week.
I was worried about form on the deadlift because it's a relatively new lift for me and I've been doing low weight and high reps in order to get the form down. I was surprised that I was able to maintain form all the way up through 175. I felt like I could maybe do 3 sets of 185 next time.
Pullups were good. I need to get a chain belt to attach a weight. I've been doing pullups pretty regularly for a while, and seem to have stalled out at 10 for a first set going down to 5 by the 4th set. Adding weight and going for sets of 5 might help break that plateau.
A quick note on how I record my workouts:
Whenever you see two numbers, the first number is the number of reps in the set and the second number is the amount of weight used. For example, "5 x 135" means I did 5 reps with 135 pounds. When you see three numbers, the first is the number of sets done, the second is the number of reps per set, and the third is the amount of weight used. For example, "5 x 6 x 100" means that I did 5 sets of 6 reps each with 100 pounds. On bodyweight exercises, I just list the number of reps done per set.
Squat
5 x 185
5 x 195
5 x 205
5 x 215
5 x 195
Bench
5 x 5 x 225
Deadlift
5 x 135
5 x 155
5 x 175
Pullups
10, 8, 6, 5, 5
Decline Bench Situps
4 x 10 x 25
As you can tell, I'm trying to find the weight I should be using on Squat and Deadlift. I think I should be able to nail them down by the end of the week.
Squats felt good up to 205. At 215 I was on the verge of breaking form, but just barely managed to keep my back straight at the bottom. I think I'll start at 195 next time and work up again, just to be safe. Squat is the one exercise I want to be most cautious with until I've found my "happy place." If I overload it or screw up, I could really mess myself up.
Bench was right at my limit. First set was hard, middle sets were better, and my 5th on the final set was definitely the last rep I could have done. I'll try 225 again later this week and see if I can bump up to 230 or 235 next week.
I was worried about form on the deadlift because it's a relatively new lift for me and I've been doing low weight and high reps in order to get the form down. I was surprised that I was able to maintain form all the way up through 175. I felt like I could maybe do 3 sets of 185 next time.
Pullups were good. I need to get a chain belt to attach a weight. I've been doing pullups pretty regularly for a while, and seem to have stalled out at 10 for a first set going down to 5 by the 4th set. Adding weight and going for sets of 5 might help break that plateau.
A quick note on how I record my workouts:
Whenever you see two numbers, the first number is the number of reps in the set and the second number is the amount of weight used. For example, "5 x 135" means I did 5 reps with 135 pounds. When you see three numbers, the first is the number of sets done, the second is the number of reps per set, and the third is the amount of weight used. For example, "5 x 6 x 100" means that I did 5 sets of 6 reps each with 100 pounds. On bodyweight exercises, I just list the number of reps done per set.
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