Forgive me for I have sinned. I drink too much coffee. I rarely stretch anything other than my hamstrings. I just today after my good deadlift work bought 1.85 kg of pizza for $5.97, and actually think it is good. I slightly overcooked the first of the 2 pizzas in the box. I went for a moderately long walk today after deadlifting, and now I think I need to rest the hamstring all the rest of the day.
Should I be happy anyway?
Tuesday, October 18, 2011 week 2 day 3
BB bench press 95lbs X 5 120 X 5 145 X 3 190 X 3 200 X 3 215 X 3
DB incline press 2 X 50lbs X 10 X 10 X 8
Decent day today. I actually didn’t push the bench to failure, but knew I was at the razor’s edge. I was a little worried that if I attempted that last rep I would fail, and have trouble rescuing myself out from 50lbs lighter when I dump 25lbs plates off each side onto a padding system.
Inclines I am more realistic with in weights, and call myself pleased.
Bench is still a definite improvement over last time, I am now readjusted back to longbar.
Wednesday, October 19, 2011 week 2, day 4
squat 120lbs X 5 150 X 5 180 X 3 240 X 3 255 X 3 270 X 5
situps body + 40lbs X 5 X 5 x 5 X 5 x 1 fail
chinups body X 6 X 6 x 3
Great day today, if only for squats. Post injury, this is my greatest achievement, I didn’t even haul this much weight preinjury. I was hesitant this morning because my left adductor was twanging a bit and I had to be very cautious. I also didn’t push the last set further additionally because I was worried my failsafe setup might collapse before I would escape from underneath it. Still, I am basking in the glow of success, particularly when there was naysaying in my mind. Really, I am not going for any extended walking trips anywhere like I stupidly did after deads on Sunday.
situps a drop off, but I assume I used my abdominals for stabilizing squats so that is acceptable.
My chinup setup is in a door frame of only so tall a height and I had to use my abs to crunch my lower body out of the way of floor each rep, so same logic there.
Looks like everything is coming along well.
[quote]JoeGood wrote:
Looks like everything is coming along well.[/quote]
thanks for the input. One question I have if anyone sees it. When I deload for week 4 with Wendler’s 5/3/1, how do I treat accessory moves? Keep the pace, cut volume in half, or not do altogether.
Today
I skipped rope for an aerobic purpose this afternoon. I aimed as last time for the first 12 minutes non stop, and what I can get for the balance of 20 minutes. Last time I made the initial skip to 5:54, this time it was 6:31. Fuck, as soon as my hamstring related moves are getting better I pay for it with lack of genuine motivation for skipping. Ok, I am still slightly improving, so maybe I will need some more success to get going with it. All the more reason really why I should be skipping more.
Saturday, October 22, 2011 week 3, day 1
BB shoulder press 65lbs X 5 80 X 5 95 X 3 120 X 5 135 X 3 150 X 3
dips body 205lbs X 10 X 10 X 6
BB bicep curls 70lbs X 8 X 8 X 5 fail
Good day maybe great. I calculate the 3 reps at 150lbs as being slightly better progress than 5 reps at 140 last week. I will when I start a new cycle use 160lbs to base progression. Still, I have deload next week.
slight improvements too with dips and curls, sometimes one doesn’t even get that.
Tomorrow I hope to deadlift like a fucking beast!
Sunday, October 23, 2011 week 2, day 2
deadlift 165lbs X 5 195 X 5 235 X 3 295 X 5 335 X 3 375 X 4
one arm rows 47.5lbs X Left10, Right10 X L10,R1l0 X L10,R10
situps body + 25lbs X 10 X 10 X 10 X 6 fail
Beast! Beast! Beast! Beast! Great day today. For deadlifts, I again had qualms about my hamstring health yesterday and into early this morning. I just played it calmly through and I am very pleased, even though i didn’t hit that 5th rep last set. I actually was a tiny bit short of fully erect last rep, maybe last two. So, to calculate a new max I might be either at 414lbs, or 409lbs. So, to stay therefore conservative i will call the new max for next cycle purposes 410lbs, up from the current 390lbs. That is progress.
Full rep quorum for rows with a new higher weight, higher again next time.
progress too with situps, even though I hit it higher with deadlifts.
Beast!
Tuesday, October 25, Week 3, day 3
BB bench press 95lbs X5 115 X 5 145 X 3 185 X 5 205 X 5 225 X 1 fail
DB 2 X 50lbs X 10 X 10 X 9
More of a shitty day today. I remembered after that I didn’t eat much olive oil last night, just a theory. Really, I have long since gotten it out of my mind that bench is the be all and end all of it all.
Improved slightly with inclines, so that is a little consolation.
My hamstring feels fine at this typing, so I am optimistic about squats tomorrow.
Wednesday, October 26, 2011 week 3, day 4
squats 120lbs X 5 150 X 5 180 X 3 225 X 5 255 X 3 285 X 5
situps body + 40lbs X 5 X 5 X 5 X 5 X 5
chinups body (205lbs) X 6 X 6 X 4
Beast! Ok, i said it just once this time. I am very pleased with my squats. I actually might have gone for a 6th rep, i just stayed both cautious about my hamstring and feared my failure setup might collapse if I failed onto it. Still, this is better squatting work than pre injury.
For situps, i am positioned now to increase weight for next cycle. chinups slight progress too.
Next week is deload. After a new cycle. I am going, based on this week 3, to calculate new maxes for that cycle for when I get to it. Upper body hasn’t been great, but legs are awesome.
What do I do for assistance for deload?
This week
Deloading, nothing about it to report.
Today.
I would have started my Cycle 2, week 1, but I am in the middle of a temp assignment that requires a great deal of walking, and I am doing no hamstring related lifts until completion after this coming week. I want to keep the program together, so i am off for now.
Sunday, November 13, 2011 Cycle 2, week 1, day 2
deadlift 165 X 5 205 X5 250 X 3 310 X 5 330 X 5 350 X 3
Good day today, I will explain.
I just on Friday finished a physically demanding employment assignment that was equivalent to low intensity interval training, including climbing stairs. I have been damned tired with it and I skipped a day 1 yesterday as I thought there to be no point. I excuse deadlift performance as returning to the program, and my results are mitigated. My hamstring feels fine.
I will continue with my new, cycle 2 targets anyway assuming that my energy level recovers. Other moves just not done.
tuesday, November 15, 2011 cycle 2, week 1, day 3
BB bench press 95lbs X 5 120 X 5 145 X 3 180 X 5 190 x 5 200 X 3
DB chest press 2 X 50lbs X 10 x 10 x 6
Still slow to get back into things. It isn’t that I have huge expectations of my upper body these days, I just hoped that my energy recovery from the last 2 weeks would be done with.
Anyway, I am keen on getting something accomplished with squats tomorrow.
Fuck that, I did 5 sets of squats and realized i am best to cancel week 1, until Saturday.
Looks like some good lifting going on in here. Congrats on the deads and squats!
thanks Cavalier, do realize my leg work is still not really where I left off before the hamstring injury, so once I hauled. Tomorrow i hope i am well slept because I am going to kick into cycle 2 for real, and a good start would be nice.
I just got a temp assignment offer today ( I wanted another, but as this one was offered as confirmed first I didn’t say, naw, I’m holding off on no guarantee) that starts on Nov 28 and I have a week and a half to train at my leisure, no hopefully with beastliness, and make some progress.
Saturday, November 19, 2011 week 1, day 1
BB shoulder press 65lbs X 5 80 X 5 100 X 3 120 X 5 130 X 5 140 X 5
dips body X 10 X 8
Good day? Hard to say. As compared to day 1 first cycle, I did the same reps with slightly higher weights. Dips are a bit of a drop off, but they are only a support move.
yesterday I finished off a loaf of dark rye that had some white splotches on it. It was within expiry, seemed and tasted fresh and I thought maybe some flour spots were on it. I didn’t barf or get grumbly bowels, I just this morning had a diahrrea stool after a good one and I thought it figures.
Maybe progress when mitigated? I look forward to a decent deadlifting session tomorrow.
Today.
I think yesterday I trashed my diet by including 2 frozen pizzas that were on sale. I slept long, had I know a bit of dream activity, but felt pooped when I woke up. My hamstring was strangely sensitive and I quit deadlifting after 1 rep of the 5th set. I am bemused, but that is what I am dealing with.
I will rest easy today and hopefully get going with it for real tomorrow, I know it isn’t always what people advise when one sets a program day off a day. Still, it would be 2 days rest before I hit my ham again with squats, so that is what I am gunning for.
Monday, November 21, 2011 cycle 2, week 1, day 2
deadlift 165lbs X 5 205 X 5 250 X 3 310 X 5 330 X 5 350 X 2
situps body + 25lbs X 10 X 10 X 5
I don’t know what to say. I felt much better upon waking today, even my hamstring seemed to be in a state more consistent with of late. i somehow couldn’t do much on my heaviest deadlift set, and I wonder if I am a bit overtrained. I don’t want to admit it if I am. Situps also a drop off.
Tomorrow I bench, but if that isn’t going well early on, I will cancel and save energy and squat on wednesday. Does anyone have a recommendation?