Friday:
shitty session, low on sleep/very low on food/ using much different equipment/in the dark (I’m home for break)
Lots of excuses, but it doesn’t change the fact that it sucked.
OHP - (trying for triples each time and usually pretty close) ~5 short rest doubles at 125.
Close grip bench (shaky bench at home which I’m gonna fix over break) - (didn’t warm up very well and kinda strained my left pec) 175 x 1, 175 x 2. Totally out of the groove (more like a JM press than anything) and both times I lost tightness on the rep that I failed.
I couldn’t get my focus/anger. It was weird, I wasn’t even angry that I wasn’t doing well. Just mellow.
Saturday’ll be better. Thinking if I should repeat today’s work tomorrow or not…
Saturday:
Oly squat up to 270 x 2 and fail the third cause I got out of position. I definitely progressed and have the strength for triples though.
I cut it off there cause my low back’s been hurting all day and it wasn’t feeling right at all on the squats. I sat in a car for 6 hours yesterday and my hip flexors are tight as hell. So I need to work on those.
Barbell rows (these are off the floor each rep) 185 for 5 x 5. these make my left elbow/brachialis hurt. look into this
I was planning to redo the close grip bench but my bench is still unusable.
Steve Pulcinella’s the man:
Sick so I’m taking today (monday) off to hopefully be 100% tuesday for OHP. And deadlifts.
Tuesday edit: I’m still congested and all that, but I feel fantastic. I’ve always trained through low-level sicknesses like that. Taking the day completely off seems to be a much better strategy long term. Cool.
Next time you do face pulls, put your hands on the outside of the ropes, kind of a curl grip
This has been going on for a while though I haven’t logged it, but I often wake up during the night with my 4th and pinky finger numb. which would be my ulnar nerve (originating at C8/T1.) I believe I tend to roll onto my side while asleep and crunch down on my brachial plexus.
Tuesday:
OHP - 5 triples at 125. (cut it off there cause of this cold) these were FAST. awesome.
I realized that just mashing Monday and Tuesday together would screw everything up. Also, I still want to take today kinda easy. So everythings getting pushed a day forward this week. But friday and saturday will get mashed together and both happen on saturday.
I realized that my shoudler posture had slipped a little bit. Activating my lower traps and keeping my shoulders down in addition to back really helps things. And also makes my traps look bigger.
I weighed in (same conditions as always, but different scale) at 155. That’s +1 lb for the week. (the last 2 weeks actually) Hopefully it’s not just due to using a different scale.
Wednesday:
Deadlift - up to 305 then I had to go. (forgot I was supposed to be somewhere)
a few hours later
Deadlift - up to 2 relatively easy and fast singles at 315. Low back was beautifully neutral. (Mixed grip and no straps. It wasn’t taxing for my grip at all. Im home for break and training outside, so my hands aren’t in the least bit sweaty. Also my bar at home has better knurling than the ones at college.)
I cut it off here cause I wanted to go real easy on my spine (which has been touchy for a few days now) and cause I was on the line again with my cold. It’s getting better fast but I really DON’T want a semi-permanent slight drag on performance like colds always turn into when I train through them. I wouldn’t have the thing in the first place if I’d slept enough the night it came on… My fault completely.
Thursday:
yeah, i’ve got a full ear infection. Antibiotics time. (supps/vitamins should be at least 6 hours from antibiotics)
not sure how much training I’ll be able to do in the next few days. Today is definitely off.
I’ve been thinking. At the moment, I go as close to failure as I can with my sets (unless I’m taking it easy like I have been recently). I’m gonna keep that up, but if/when I stall, something to try would be to bring the weight down just a little, and still do a bunch of sets but not take them to failure at all. Maybe I’d stop when the rep speed starts to significantly slow. Kinda like some of CT’s programs.
My elbow issues are likely due to lack of external rotation mobility. (Best shoulder mob ever is also relevant)
I need to roll (my lower body especially) and mob everything (internal rotation, first rib, distal triceps, and t-spine are big ones)
Friday:
OHP - up to 130 for two short rest triples. Last one was a fairly crazy grinder. Right after that my poor sick body let me know that enough was enough. So I stopped.
These weren’t quite as fast as they usually are.
Not related to any of my goals, but I really should work on shoulder mobility with my arms close together. Get my pec minor and subclavius to release their death grip. Not being able to do a normal width pullup without stabbing collarbone pain really isn’t a great thing. Pullups should be basic human capacity…
Your log has a lot of words which make my brain hurt.
And grinding never hurt anyone
hahaa, i have to make excuses man!
I luvvv the grinders, except when they threaten to blow my infected eardrums out
Saturday - few very light squats to keep the technique. im guessing Ill be up to full speed by monday
- YouTube!
are you irrigating your sinuses twice a day? I swear by it for shortening the duration of colds and such. google neti pot for relief.
No, I’ve never tried that. Always chalked it down as some new age bullshit. Thanks!
Oh fuck. Couldn’t even get one rep at 135. Slow, uncoordinated, and unfocused. Chest up
after a few fails and push presses I did some band pullaparts and then left. Hopefully that was the right decision, though I feel like a quitter now.
edit at 9:46. I feel like warmed over shit. fuck this. hibernate so I can deadlift good tomorrow
Tuesday:
Deadlift up to a fast single at 315. The next one at 315 broke the floor fast but my low back rounded like a little bitch. Kinda started to lock up too so I did 3 triples at 295. (no pause) They were nasty. Then I took it down to 225 and did AMRAP with ~3 seconds in between each one to reset (two or three at the end with progressively longer rests). DOH at first, then mixed grip. Fun.
Dat erector pump.
No PR though 
I have no idea about how to program bench pressing. I’m happy as long as it doesn’t interfere with my other lifts. So I’m just gonna do this program from that article by Matt Kroc a few months ago.
Using 200 lb as my 1RM. (rather conservative, for once)
x Week 1: 5x10x60% 120 lb
x Week 2: 5x8x65% (140 - 70%)
x Week 3: 5x5x70% (160 - 80%)
x Week 4: 5x3x75% (180 - 90% - only got 1st set should have used 85%)
Week 5: 5x10x60% (140 - 70%)
Week 6: 5x8x70% (160 - 80%)
Week 7: 5x5x75%
Week 8: 5x3x80%
Week 9: 5x10x60%
Week 10: 4x8x75%
Week 11: 4x5x80%
Week 12: 4x3x85%
Week 13: 5x10x60%
Week 14: 3x8x80%
Week 15: 3x5x85%
Week 16: 3x3x90%
[quote]hastalles wrote:
WTF wheres my post you post eating bastard[/quote]
bench 120 - 5 x 10, real short rests. Felt pathetic struggling on the last rep or two with freakin 120.
face pulls
band pullaparts
thursday:
some vertical jumps - felt powerful and high. Which makes the following debacle quite odd…
olympic squat - a single, double, and a triple at 255. and the triple was fucking hard! (barely touched my legs though, my back was tired first which hardly ever happens) then 135 for a bunch working on form.
row - 185 x 4 and the 5th was too shitty, down to 175 for 4 x 5.
pullups - 2 sets of 10 then hang for a while. Cause I felt like it.
Sweating like a bastard and felt like puking the whole time.
very weak session, im guessing my back was still tired from deadlifting on tuesday. I’ll adapt.
Also, I haven’t been eating anywhere near enough the last week. I try but the antibiotics kick in way before my stomach is full, and then shows over for the next few hours. But this is my last day for them so with enough yogurt I should stop feeling like a pregnant woman pretty soon.
I just looked over my log and for one excuse or another, the last time I trained like a non-bitch appears to be at least a month ago…
heavy squat singles this saturday and lots of them, no matter how shitty im feeling.
[quote]hastalles wrote:
No, I’ve never tried that. Always chalked it down as some new age bullshit. Thanks![/quote]
it makes the most sense if you think about it. allergy medications work by blocking histamine receptors, and antibiotics/antivirals work by destroying the pathogen or making it harmless. however, the irritant is still present in your system, think of it as pooping and not flushing.
sinus irrigation physically removes the irritant from your sinuses. people have been doing it for millennia.
[quote]fr0IVIan wrote:
[quote]hastalles wrote:
No, I’ve never tried that. Always chalked it down as some new age bullshit. Thanks![/quote]
it makes the most sense if you think about it. allergy medications work by blocking histamine receptors, and antibiotics/antivirals work by destroying the pathogen or making it harmless. however, the irritant is still present in your system, think of it as pooping and not flushing.
sinus irrigation physically removes the irritant from your sinuses. people have been doing it for millennia.[/quote]
I tried it, just snorting salty water out of my palms and it seemed to work pretty well. when i get a little money in my pocket im gonna get a proper neti pot.
