I spent the day (Sunday/Father’s Day) at a pool with the family. This means I spent the day following our 3 year old around. I was a really nice day with sunshine, heat and beer. I originally declined any beer since it was squat night, but they ordered me one anyway. They actually ordered me a second but I refused it.
We got home around 5pm an I realised I was pretty dehydrated and burnt (half of me anyway). So I tried to rehydrate as quick as possible while getting dinner ready and kids ready for bed and doing the laundry. The fact that I drank ~2L of fluids during the 1h 15minute training session means I probably didn’t achieve my goal of rehydrating. It did mean however that I wouldn’t be able to sleep for more than 90 minutes at a time without having to have a major piss.
The reason I was half burnt was because another person but the sun screen on my back and rubbed it in. Then it was about 15 minutes later that I sprayed a different one on my chest/stomach/face. The timing difference was due to unpacking the kids stuff and getting them set for the water.
So once I sprayed the sun screen on myself I started following my son around in the splash pad talking to my father-in-law. The other kids were playing with some toys in a deeper pool. I noticed my oldest daughter got a face full of water reaching for a toy and she was coughing and struggling some to stay up. So I jumped in the pool and pulled her to the side.
She likely would have been fine without my help but she hasn’t been in the water much since last summer so she was out of practice for swimming. Then the day went along and everyone had a great time. Fast forward to around 10pm at night and I change my shirt to go train and I realize my entire front torso is burnt and I realized that the spray must have come off when I jumped in the water…no wonder I’m dehydrated!
So, I wasn’t feeling the best for training last night but it went ok anyway. Previous session is here for comparison.
[quote]Previous session:
Sunday, June 14, 2009
5/3/1 Program Cycle 1, Week 1 - Squat Day (5/5/5+)
Back Squats - using 320lbs as 1RM x 90% = 288lbs training max
1x11x245 (85%)
Pendley Rows
1x10x145
Good Mornings
1x10x185
Chin Ups
1RPx8/4/0 (12 total reps)
Hanging Leg Raises
1RP (sortof)x 12/4/2 (18 total reps)[/quote]
June 21, 2009 - Cycle 1, Week 2 (3/3/3+) - Squat Day
Front squats
I’m experimenting with different grips here. I used a modified BB style grip that worked pretty good. I’ll try it with a little more weight on Wednesday (Deadlift day).
These were just for a warm up.
1x5x95
2x5x135
Back squats
(beltless)
1x8x135
1x5x185
Work sets
1x3x200 (70%)
1x3x230 (80%) <— When 230 starts feeling really heavy you know it’s not going to be a big night.
Belt on
1x8x260 (90%) <— No. to beat.
Based on how the 230 felt, I was actually impressed with this. It’s still way to low but I’m not used to squatting for reps so after the 4-5 rep I’m really gassed regardless of weight. I really don’t know how to compare it to last weeks 245 for 11 reps. If anyone has any thoughts let me know.
Pendley Rows
1x10x95 I meant to put the 35s on here but I put the 25s on by accident. Yeah, my head was really in it last night.
1x4x135
Work set
1x10x155 <— 10lbs PR from last week. I need to keep hammering technique on this to train my body to keep lower back out of it. I noticed a tendency to want to cheat near the end of the set. I’ll keep the weight constant next week.
Good morning
1x8x135
1x3x165
Work set
1x9x205 ← I recorded this to take a look at my form, unfortunately I forgot about those big black discs in the way so it’s not a big help.
If anyone sees anything that should be corrected, or other comments on GMs in general, please let me know. I’m planning on keeping these in the 10-12 rep range as I don’t feel comfortable going into lower rep ranges at this time. So next week 205 should be good for 10-12+.
Chin ups
1RPx10/4/1 (total reps 15) <—3 rep PR.
I’m just happy there was progress here. Next week I’ll add 10lbs. You may be wondering why I’d add weight at such a low rep range for chin ups. Well last year I could not do more than 3 (yes 3). I tried everything I could think of eccentrics, static holds, sets of 2-3 (or 1 eventually) until I hit 30 a day. Nothing worked, I got up to 4 at most. Then I tried Dan John’s 40 day workout. I did 3-4 sets of chin ups (10 total reps), 5 days a week and adding weight every time I got down to 3 sets. At the end I was doing the 10 reps over 3 sets with 30-35lbs (I forget which). I took 3 or 4 days off and then did my first set of 10 body weight chins since I was 20 years old. BTW, that program is fantastic as a deload or during times you only have 15-20 minutes a day to train. Just be warned that many times you won’t hit 40 days, progress will stall at about 20-25 days in. Dan noted this as well.
Hanging leg raises
1RPx12/5/3 (total 20 reps) <— 2 rep PR.
I’m actually really happy with these. My core strength has been horrible so the progress I’m making with these is a really good sign.
Overall, not a bad day. I just need to get used to training the squat in higher rep ranges.
