And yet you got done what you needed to. Great job!
Thanks for stopping in MJ, KMc and LS!
Wave 3, Week 4, deload, Bench.
Weight 213.5
Bench: 45 x20, 90 x5, 135 x5, 155 x5.
Chins: 5,5,5
Incline Bench: 65 x10, 85 x10, 105 x10, 125 x10, 145 x10.
Kroc Rows: 45 x10, 75 x10, 110 x 7.
Done. Elbows still hurt, and they hurt on both bench and chins. And I still feel tired. I may start icing the elbows at night to see if that helps, but the curcumin does not seem to be doing anything for the elbow pain at all. Hope the elbow pain clears up some by next bench day.
Nice deload! Keep up the good work.
Way to go on the deload.
I think the curcumin helps me some, but it’s not at all like taking ibuprofen in term of pain relief. Ibuprofen wins hands down. OTOH, it’s not good for you…
You are taking fish oil and glucosamin/chondroitin, right?
Thanks MCL and Mathineer. Deloading is not very exciting, but it is necessary and productive.
Math, I swig either fish oil or cod liver oil daily, but I do not take glucosamin/chondroitin as regularly as I should. Time to start, I guess.
Deload pays good dividends.
Nice work.
kmc
Wave 3, Week 4, Deload, Squats and Press. Weight: 214.5.
Squats: 45 x15, 90 x 10, 135 x5, 185 x5, 225 x5 (took a little liberty with percentages)
Press: 45 x10, 65 x5, 85 x5, 95 x5 (took a little liberty with percentages)
Zercher, Low Pins (just below kneecap) 135 x3, 185 x3, 225 x1, 275 x1, 305 x1 (Weight PR + 10 lbs.)
315 x 1 (Weight PR +20 Lbs.) (woo hoo!)
Notes: I felt a little frisky and decided to take a PR or two on Zerchers. I really wanted to get 315 and figured I needed to be fresh. I don’t think it will hurt my deload recovery, as it is my elbows that I am most worried about, and this should prime my CNS to come off the deload.
Although my lower back and shoulders are feeling it a bit. I am going to down large amounts of beef, fish oil, cucurmin, and glucosamine tonight (and probably ice cream and pie).
Skiing notes: I skied this morning before lifting and it had been two weeks since I last skied due to rain in the metroplex. The water temp dropped about 20 degrees and it felt fast today. First set was garbage, but I skied well the second set and got 5 at 28 and had some solid 22 passes. Going to ski again in the a.m.
Took the family to the Collin County Balloon fest today, it was pretty cool.
The Fam
jack in the box
Ski log:
Skied Lucy Lake Sun., Sept. 20, 2009. Conditions, perfect. I was a little sore from skiing the day before + the Zerchers, but I skied well. Didn’t run 28 (got to 4 and 5 a couple of times), but my 34s and 22s were easy. The water was fast and it was a good time.
Oh, and Seattle sure sucked on Sunday, so did the Cowboys.
Wave 4, Week 1 Deads, 5-5-5, 65, 75, 85%, Training Max 365
Time in 6:20
Time out: 7:20
Deads: 45 x10, 90 x10, 135 x5, 185 x3, 225 x 1, 240 x5, 275 x5, 310 x15 (Rep PR).
BBB Deads: 240 x 10, 10, 10, 10, 10
Dips: BW x10, +20 x10, +40 x5, +60 x5, +80 x 4, BW x10
Back Extenions 3 x10
Notes: Back from the deload, hard getting out of bed, but workout went well. I checked my log and I started 5-3-1 on June 30, and did 285 x11 on the deads, so 310 x 15 is better. Also, My BBB work has increased from 170 x10 x5 to 240 x 10 x 5. Progress. Dips are coming along as well, tied a rep PR. But my weight is also increasing, and much of it is around my mid section. I also need to make time for some ab work, planks and what not and some more GPP now that skiing is winding down for the year.
that is allot of pulling, nice work.
It took me a while to understand the principles of 531… lifting in certain percentages,
and the “money set” nice work.
Nice work gutting out that last dip! Boy do I know what that’s like.
Rivers down here are all starting to flood. Too much debris for skiing and I’ve had to really cut back on the swimming. More rain in store, too.
Thanks for stopping in KMC and Kimba. Funny thing about the money set, it really keeps you motivated.
Hel, we have been drenched here as well. I think you are in the middle of the system we just went though.
Nice job ond the deads and dips, JJ!
Wave 4, week 1, Bench, TM 245, 5-5-5, 65, 75, 85%
Time in 6:15
Time Out: 7:20
Weight 216.5
Bench: 45 x20, 90 x10, 135 x5, 160 x5, 185 x5, 210 x13
Incline DB Bench: 45 x10, 65 x10, 100 x5 (a little help on 5) (rep PR)
Chins: 8, 6, 5, 4, 4, 4, 3, 3, 3 (40 total)
BBB Bench/Krock Row Superset (5 sets / 10 Reps) 165 bench /110 row
Tough workout. Chins felt weak, but I am getting heavier. Krock rows almost killed me.
Perhaps the best day of the year to ski, all my buddies went, and I got stuck at work. Oh well, at least I have squats to look forward to tomorrow.
Also, yesterday nearly did me in. I could barely eat when I got home and was in bed by 8:00 and slept till about 8:30 a.m. Might be the hardest non-leg day I have had in a long time, although it doesn’t look too bad on paper. My back and chest are really feeling it today.
Wave 4, week 1, squat/press, 5-5-5, 65, 75, 85%, training max 330/160.
Time in: 8:30
Time out: 10:15
Weight: 216
Squat: 45 x10, 90 x10, 135 x5, 185 x3, 215 x5, 250 x5, 280 x17 (rep PR).
Press: 45 x10, 85 x5, 105 x5, 120 x5, 135 x10 (rep PR)
Front squat/BBB: 185 x 10, 10, 8, 8 (hit pins and almost dumped the bar)
Press BBB 85 x 10, 10, 10, 8, 9.
Zercher from low pins: 135 x1, 225 x1, 275 x1, 315 x fail.
GMs. 90 x10, 10, 10.
Notes: Very happy with squats, they felt good, made depth on most, if not all of them, and got 17 in before running out of air. I moved the press before front squats and this helped. This is my first rep pr on press since the first cycle. Rep PR +2 reps. I added 10 lbs. to front squats, and this almost ruined me. I hit the safety pins and almost dumped the bar on my 4th set and decided to call it quits. I was wiped out anyway. The 275 Zercher felt heavy, and I had a pretty good idea 315 was not going to go up. And it didn’t. Got it three inches off the pins and decided discretion was the better part of valor. All in all, a good workout.