Getting My Butt In(to) Gear

Training Training Logs
341

REALLY BELATED UPDATE!

I have a habit of letting my log slip everytime I get to a deload. It’s a bad habit because I’m always slow to update it then.

I’ve basically felt like crap for about 2-3 weeks now. It’s likely a combination of lack of sleep and stress at work and home. Not surprisingly this has had a HUGE negative impact on my strength, but surprisingly it has also lead to fairly chronic joint and muscle soreness/stiffness.

I’ve drastically reduced my training volume, most nights actually only doing the one main lift. Other nights have been limited accessory.

So anyway here’s an abbreviated summary of training. I’m only listing the top set/main portion since I can’t be bothered to type out (or I’ve lost the sheets) all the warm up/ramping.

Cycle 3, Week 3 - Deadlift
5x295
3x335
2x375
This was the start of my strength decline. I was disappointed but I wasn’t too worried at the time since it was the last session in the cycle before deload.

Due to timing between this and the competition, I needed to shorten the deload to 4 days in order to my cycle in sinc with the time remaining. I took the 4 days completely off from training.

Cycle 4, Week 1 - Military Press (This was my one good session)
Military Press
5x100
5x115
10x130 <—This was a +1 rep PR

CGBP (2-board)
7/4/3x245 (total reps 14) <— +1 rep PR

Low Pin Press
7x235 <— +10lbs PR

Kroc Rows
15x60
25x85

Took C_C’s advice here and lightened the load. Seemed to work well.

BACK TO CRAP SESSIONS

Cycle 4, Week 1 - Squat
5x215
5x250
5x285 <— This was a grind. Actually the 215 was a grind! For comparison, the prior cycle week 3 was 300lbs for a relatively easy 6 with a few in the tank.

I don’t recall what else I did, not much though.

Cycle 4, Week 1 - Bench
5x160
5x180
13x205
This was OK, but after 13x215 the prior session…
Lost this sheet as well.

Cycle 4, Week 1 - Deadlift
5x265
5x305
6x345
This was OK. I’m still having trouble with this but I’ll grind through it. The only assistance work I did was I decided to put the squat suit on and practice some technique. So I loaded the bar with 315lbs and pulled 4 singles. I couldn’t maintain position on the decent to pull anything other than singles.

These were not pretty, but they are lightyears ahead of a couple months ago when I tried to pull in a suit for the first time (I missed 315 then, after pulling 415 in competition raw a month earlier). My main problem was I needed to round my back slightly to get to the bar. I widened my stance a couple inches and that helped some, but now I need to work on flexibility.

Cycle 4, Week 2 - Military Press
Military Press
5x105 (forgot this was supposed to be 3)
3x120
7x135
Disappointing.

I knew there wasn’t much left in me so I decided to just work up to a heavy close grip 2-board. Don’t ask me to explain that logic. Previous best heavy lift was 2x275. Last night I kept the 275 to a single, then hit 295 for a single. Loaded 315… and my rips are still sore!

Cycle 4, Week 2 - Squat (Wednesday, September 9, 2009)
Didn’t feel strong tonight, but I thought I had energy for some volume.

Squats
3x235
3x265
6x300
The goal was to get at least 6 to tie prior attempt with 300. However this was a grind and zapped all my energy. I layed down on the bench for about five-ten minutes then called it quits. Lying on the bench may not seem like much, but my whole life I’ve never sat down during a sporting event, especially while training. I may lean against something, but I’m more comfortable walking around. This tells my I need more rest… so I’m off to get a shower and go to bed.

Later

342

[quote]Ruggerlife wrote:
REALLY BELATED UPDATE!

I have a habit of letting my log slip everytime I get to a deload. It’s a bad habit because I’m always slow to update it then.

I’ve basically felt like crap for about 2-3 weeks now. It’s likely a combination of lack of sleep and stress at work and home. Not surprisingly this has had a HUGE negative impact on my strength, but surprisingly it has also lead to fairly chronic joint and muscle soreness/stiffness.

I’ve drastically reduced my training volume, most nights actually only doing the one main lift. Other nights have been limited accessory.

So anyway here’s an abbreviated summary of training. I’m only listing the top set/main portion since I can’t be bothered to type out (or I’ve lost the sheets) all the warm up/ramping.

Cycle 3, Week 3 - Deadlift
5x295
3x335
2x375
This was the start of my strength decline. I was disappointed but I wasn’t too worried at the time since it was the last session in the cycle before deload.

Due to timing between this and the competition, I needed to shorten the deload to 4 days in order to my cycle in sinc with the time remaining. I took the 4 days completely off from training.

Cycle 4, Week 1 - Military Press (This was my one good session)
Military Press
5x100
5x115
10x130 <—This was a +1 rep PR

CGBP (2-board)
7/4/3x245 (total reps 14) <— +1 rep PR

Low Pin Press
7x235 <— +10lbs PR

Kroc Rows
15x60
25x85

Took C_C’s advice here and lightened the load. Seemed to work well.

BACK TO CRAP SESSIONS

Cycle 4, Week 1 - Squat
5x215
5x250
5x285 <— This was a grind. Actually the 215 was a grind! For comparison, the prior cycle week 3 was 300lbs for a relatively easy 6 with a few in the tank.

I don’t recall what else I did, not much though.

Cycle 4, Week 1 - Bench
5x160
5x180
13x205
This was OK, but after 13x215 the prior session…
Lost this sheet as well.

Cycle 4, Week 1 - Deadlift
5x265
5x305
6x345
This was OK. I’m still having trouble with this but I’ll grind through it. The only assistance work I did was I decided to put the squat suit on and practice some technique. So I loaded the bar with 315lbs and pulled 4 singles. I couldn’t maintain position on the decent to pull anything other than singles.

These were not pretty, but they are lightyears ahead of a couple months ago when I tried to pull in a suit for the first time (I missed 315 then, after pulling 415 in competition raw a month earlier). My main problem was I needed to round my back slightly to get to the bar. I widened my stance a couple inches and that helped some, but now I need to work on flexibility.

Cycle 4, Week 2 - Military Press
Military Press
5x105 (forgot this was supposed to be 3)
3x120
7x135
Disappointing.

I knew there wasn’t much left in me so I decided to just work up to a heavy close grip 2-board. Don’t ask me to explain that logic. Previous best heavy lift was 2x275. Last night I kept the 275 to a single, then hit 295 for a single. Loaded 315… and my rips are still sore!

Cycle 4, Week 2 - Squat (Wednesday, September 9, 2009)
Didn’t feel strong tonight, but I thought I had energy for some volume.

Squats
3x235
3x265
6x300
The goal was to get at least 6 to tie prior attempt with 300. However this was a grind and zapped all my energy. I layed down on the bench for about five-ten minutes then called it quits. Lying on the bench may not seem like much, but my whole life I’ve never sat down during a sporting event, especially while training. I may lean against something, but I’m more comfortable walking around. This tells my I need more rest… so I’m off to get a shower and go to bed.

Later
[/quote]

RL, I’m sorry to hear that you’re struggling right now. You do have an awful lot going on at the moment. I can relate to the feeling tired. Mine is self-induced with a sprinkle of family issues. I’m working on my own rest and recovery.

Keep plugging away with the suit.

343

[quote]ouroboro_s wrote:
Keep plugging away with the suit.[/quote]

At least that is providing a bit of comedic relief. :slight_smile:

344

I really don’t think you are that far off. Once things settle down I think the strength will just fall into place.

345

[quote]mrodock wrote:
I really don’t think you are that far off. Once things settle down I think the strength will just fall into place.[/quote]

I hope you’re right. It’s just frustrating when it goes from steady consistent progress to instant regression in all lifts. I’m just hoping they snap back on course in a similar manner to then instantly regressing.

Actually my bench session went pretty good last night (in the post following this one). Still couldn’t handle any volume, but the main lift went well.

346

Cycle 4, Week 2 - Bench Session, September 11, 2009

Bench Press
1x5x135
1x3x170 (70%)
1x3x195 (80%)
1x11x220 (90%)

Went for 12 here but stalled at midpoint.

High Pin Presses
1x5x135
1x5x185
1x3x225
1x2x275
1x1x295
1x3x315

OK, I’ll be the first to admit that working up to 315 for the pin press likely wasn’t the wisest thing to do. I should have worked with higher reps for lower weight. But missing the CGBP the other night was really bothering me and I just had to lock out the weight to ease my mind. Fortunately it went up.

347

[quote]Ruggerlife wrote:
mrodock wrote:
I really don’t think you are that far off. Once things settle down I think the strength will just fall into place.

I hope you’re right. It’s just frustrating when it goes from steady consistent progress to instant regression in all lifts. I’m just hoping they snap back on course in a similar manner to then instantly regressing.

Actually my bench session went pretty good last night (in the post following this one). Still couldn’t handle any volume, but the main lift went well.[/quote]

Fatigue masks fitness. And job or family stress fatigues similarly to training stress. So, lower the stress and the fitness can fully be realized.

To put it another way you have overreached on stress.

Btw, nice work on the bench, wow!

348

[quote]mrodock wrote:
Ruggerlife wrote:
mrodock wrote:
I really don’t think you are that far off. Once things settle down I think the strength will just fall into place.

I hope you’re right. It’s just frustrating when it goes from steady consistent progress to instant regression in all lifts. I’m just hoping they snap back on course in a similar manner to then instantly regressing.

Actually my bench session went pretty good last night (in the post following this one). Still couldn’t handle any volume, but the main lift went well.

Fatigue masks fitness. And job or family stress fatigues similarly to training stress. So, lower the stress and the fitness can fully be realized.

To put it another way you have overreached on stress.

Btw, nice work on the bench, wow! [/quote]

How are you making out RL? Have things settled out a bit?

btw, don’t get too good at bench or you may find your shirt on backwards. Don’t say I didn’t warn you.

349

Don’t you hate it when people don’t update their log!

I’ll leave this spot to edit in the 5/3/1 results from te full 4 cycles.

350

OK, so here’s what’s happening with me.

First, I haven’t stopped training. I completed 4 cycles of 5/3/1 and I was very happy with the program, I’ll likely use it again in the future. I also really like the assistance work that C_C helped me set up. Of course now it will be harder to make my weight class since I’m carrying a few extra pounds of muscle. So really I’ll blame him when I have to restrict my diet and/or cut weight prior to a competition. :slight_smile:

At the moment, I’m training for the Ontario Intermediates on November 7, 2009. The training cycle is using full gear. This will be my first time benching and deadlifting in gear in competiton. I used a squat suit/knee wraps in the last competition.

Training in full gear for a full cycle is both fun and very frustrating when training alone, especially since I’m a beginner in gear so I’m making lots of mistakes. Overall it’s going OK and I feel like I’ve been hit by a truck everyday… so right on schedule. :slight_smile:

I won’t be keeping a log so much on te prep, but I’ll start to post some videos for your amusement with some thoughts on how everything is going. The main reason for not keeping a detailed log is just time. I’ll miss some days just because work is nuts right now (and until the end of October), so anything I can drop, I am.

Well that’s the update for now. Here are two videos:

Squats 5x350lbs - Tuesday Oct. 6/09

Bench 5x245lbs - Wednesday Oct. 7/09

351

[quote]Ruggerlife wrote:
OK, so here’s what’s happening with me.

First, I haven’t stopped training. I completed 4 cycles of 5/3/1 and I was very happy with the program, I’ll likely use it again in the future. I also really like the assistance work that C_C helped me set up. Of course now it will be harder to make my weight class since I’m carrying a few extra pounds of muscle. So really I’ll blame him when I have to restrict my diet and/or cut weight prior to a competition. :slight_smile:
[/quote]
Dear Abby:
Followed training advice from a bodybuilder, gained muscle.
Is this normal?
Did I do something wrong?

PS:
Should I just eat more and compete in the SHW’s (at 5’6… Standing on aerobic steps) instead of the HSW’s (hamsterweight class)?

352

[quote]Ruggerlife wrote:
Bench 5x245lbs - Wednesday Oct. 7/09

[/quote]
Hmmmm, you’re benching in a shirt, so… I’m curious as to what happens if you put your hands closer together, thumbs at the border between the smooth part and the knurling… Go full-tuck etc (and suicide grip if you dare… Well, basically turn it into a cgp, tucked elbows… Then go from there to find your “optimal” grip…). You seem a bit unstable with the super wide grip. I personally never really liked going too wide (even though I don’t bench in a shirt), found it impossible to really power the bar up. I get the
“wide shortens the ROM” part, but huh… Going closer might really be worth a try. I can stay tighter that way too, just feels a lot more powerful…

353

haha, I was wondering if you would see that.

That assistance plan with the 5/3/1 worked like a charm. You should co-write the next addition of Wendler’s book. As payment they could ship you some EliteFTS equipment for free! haha

Eventually I will move up a weight class (or two… or three), but I want to get to the point where I can continue to compete Nationally first. That’s not really that far away. At the moment staying in this weight class isn’t too difficult, I mean jeez I weighed 180lbs three weeks ago, yesterday I was 175lbs and all I did was have one desert instead of 2 and then another at night. I only need to drop 3-4 more pounds over the next 2-3 weeks in order to get within striking distance for a normal dehydration cut.

When I was a teenager I competed in a couple bodybuilding shows (first one I was 17 and hit the stage at a whopping 132lbs!!!), so until I actually need to watch what I eat or be concerned about how I’ll cut the weight, I don’t even consider it an effort compared to the 12-14 weeks of hell in prepping for a bbing show.

354

[quote]Cephalic_Carnage wrote:
Ruggerlife wrote:
Bench 5x245lbs - Wednesday Oct. 7/09

Hmmmm, you’re benching in a shirt, so… I’m curious as to what happens if you put your hands closer together, thumbs at the border between the smooth part and the knurling… Go full-tuck etc (and suicide grip if you dare… Well, basically turn it into a cgp, tucked elbows… Then go from there to find your “optimal” grip…). You seem a bit unstable with the super wide grip. I personally never really liked going too wide (even though I don’t bench in a shirt), found it impossible to really power the bar up. I get the
“wide shortens the ROM” part, but huh… Going closer might really be worth a try. I can stay tighter that way too, just feels a lot more powerful…

[/quote]

A couple things I should have pointed out when I added this:

1- This was the first set of three. The first “partial” was when the shirt adjusted, so rather than fight it I reset to start again.

2- Foot slip. The 2x6s are slipperier than the ground. This set up is still fairly new for me (2nd time using it), so on this set it was a bit distracting.

As for the grip. I will likely play around a bit with width. The suicide grip is illegal in the IPF so that’s a no go, but I will be playing around to see what happens when I move it around some.

The 2nd and 3rd sets were a bit more stable as I got used to it, but my camera memory card was full.

Oh yeah, you’re not far off with the duration, both nights this week I’ve been training for over two hours. That’s not a problem on its own but when you start close to midnight…

355

[quote]Ruggerlife wrote:
Cephalic_Carnage wrote:
Ruggerlife wrote:
Bench 5x245lbs - Wednesday Oct. 7/09

Hmmmm, you’re benching in a shirt, so… I’m curious as to what happens if you put your hands closer together, thumbs at the border between the smooth part and the knurling… Go full-tuck etc (and suicide grip if you dare… Well, basically turn it into a cgp, tucked elbows… Then go from there to find your “optimal” grip…). You seem a bit unstable with the super wide grip. I personally never really liked going too wide (even though I don’t bench in a shirt), found it impossible to really power the bar up. I get the
“wide shortens the ROM” part, but huh… Going closer might really be worth a try. I can stay tighter that way too, just feels a lot more powerful…

A couple things I should have pointed out when I added this:

1- This was the first set of three. The first “partial” was when the shirt adjusted, so rather than fight it I reset to start again.

2- Foot slip. The 2x6s are slipperier than the ground. This set up is still fairly new for me (2nd time using it), so on this set it was a bit distracting.
[/quote] Yeah, noticed the partial etc. Was mostly commenting on the actual reps. Keep taping your bench… Let’s see how that develops. Guess if you’re prepping for a meet, changing anything last-minute is not such a good idea, but the grip is def. something to keep in mind for your next training cycle.

Mh… What routine are you using atm?