Notes:
I lowered the rest time on the KB swings from 40 seconds to 35 seconds.
I watched the deadlift video on this site Deadlift Assistance 911 to help with my technique before lifting. I think this helped fix some minor rounding in my back.
The 20 rep on the bench felt great and it was a PR.
I increased weight on the penultimate set for each of the lifts. (Side note, I love when I get to use the word penultimate in a sentence.)
I woke up earlier than normal to get a longer session in. The problem is I needed the sleep - which is apparent while I’m tying this out want to shut my eyes.
Pull-Up 3 Position Static Holds
Hold myself in the top, middle, and lower positions of a pull-up.
Repeat each position twice.
60 second rest between
Partial Pull-ups
Lower myself as far as I can while still feeling strong enough to pull myself back up.
1 x 5
Notes:
The deadlifts felt heavy and I forced myself to complete the lifts. My form didn’t faulter, but the weights were ornery and didn’t want to budge without effort.
The overhead press was the opposite of the deads. The overhead felt good and relatively light.
I want to add pull-ups to the list of exercises but I suck at them. Its been a long time since I’ve tried too. I started today by doing some static holds in the pull-up position and then some partial pull-ups.
I woke up tired and should have gone back to sleep, but I didn’t. Today’s lifting session was on my mind. I ended up having the best session I’ve had so far.
Kettlebell Swings
Swing for 20 seconds
Rest for 25 seconds
Repeat 8x
Notes:
The 115lbs on the hang clean ties for the max weight I’ve ever done on the lift. I’ve been doing hang cleans for four weeks now. It was light too, so I will increase the weight again next time.
For the 20 rep front squat I did breathing squats for the last half. It was hard to get a good breath near the end. My leg strength didn’t falter.
I’m improving on every lift each session. I use to neglect my overhead press since I never felt comfortable doing it. Now I’ve got a solid feel for the lift and continue to improve.
I lowered the rest time on the KB Swings by 5 seconds, again. The rest was short enough where I was wishing I had a few more seconds to catch my breath. It was no where near Tabata hard, but it was more difficult than the previous swings I’ve done.
Yesterday I couldn’t focus on the scheduled plan to do Hang Cleans and Front Squats. I decided to change things up and try Power Cleans.
I warmed up with some foam rolling, shoulder dislocators, and Hang Cleans.
Power Cleans
4 x 3 115 lbs
This session was all about learning the power clean pattern. I watched a few videos prior to trying them. 115 lbs was light but I don’t want to go higher until I get more comfortable witht he lift.
The weight shot up fast with my first attempt and stayed that way for each rep. It appears that I will be able to handle much more weight, but I want to be more sound in my technique before handling more weight.
Front Squats
Warm-Up: 1x5 115lbs, 1x3 130
Work-Set: 5x4 150lbs
Front Squats w/ 2 second bottom pause
5x5 130lbs
Barbell Lunges
4x8 70lbs
Bench Press (focus on moving the bar fast)
Warm-Up: 1x5 120lbs, 1x3 140
Work-Set: 5x2 160lbs
Notes:
One reason why I added lunges is because I always wanted to improve upon them. There’s a balance component that I have to work on. Another reason is that they have been difficult for me in the past and I want to beat this exercise - so-to-speak.
I have a strong feeling I’m going to feel sore in the legs tomorrow. This is the most leg work I’ve done in one session in a long time.
As predicted, my legs were sore from yesterday’s session. In the morning it was a good sore - “hey, I can really feel that I worked my legs”. By the evening I didn’t want to walk as the pain got worse.
I took out the ole’ foam roller and lacrosse ball and worked my legs. Let’s see what tomorrow brings.
I love the title of your log, because it instantly reminds me of several years back, in fact it has to be about 7 years ago, because it was my almost 8 year old, who took a deuce in his diaper at the commercial gym. I remember clearly I was going for a rack pull PR of 745 x 3, I was all chalked up, and ready to do what I needed to do, headphones on with some old hardcore playing, when I got a tap on my shoulder saying my kid had dropped a bomb. I went all sweaty and chalk covered and cleaned him up, threw a dip in my mouth, and still hit the PR.
Pull-Ups:
Static holds in 3 positions, x2
Partial pull-ups 1x5
Notes:
I’ve got a good rhythm when doing hang cleans - the lift is starting to become second nature. I have plenty of technique work to do on the Power Cleans, but I’ll get there.
Well, I learned there were more riots last night in Ferguson. I live in Saint Louis suburbia and work in the city. I live on the opposite side of town, luckily. My wife used to work in the Ferguson school district and my sister teaches kids in the Ferguson area.
Despite the above, my mood is great this morning and did a bench/squat lifting session.
Wide Grip Bench w/ 2 second bottom pause
5x5 140lbs
Overhead Press
4x8 90lbs
Front Squat
Warm Up: 1x5 115lbs, 1x3 130
Work Set: 5x2 150lbs
Notes:
Increased bench from 5x4 to 5x5 this week. Lowered the overhead press by 5lbs since I didn’t get the reps in last week. I focused on technique and on being explosive during the front squats.
[quote]PeteS wrote:
I love the title of your log, because it instantly reminds me of several years back, in fact it has to be about 7 years ago, because it was my almost 8 year old, who took a deuce in his diaper at the commercial gym. I remember clearly I was going for a rack pull PR of 745 x 3, I was all chalked up, and ready to do what I needed to do, headphones on with some old hardcore playing, when I got a tap on my shoulder saying my kid had dropped a bomb. I went all sweaty and chalk covered and cleaned him up, threw a dip in my mouth, and still hit the PR.
Keep up the good work[/quote]
That is quite the story! I haven’t had to change any poopy diapers while lifting. I lift at home and usually in the morning, so once I had to get my son out of bed and change his wet diaper. And I wasn’t trying to hit a PR either.
Today’s focus was squats with a minor focus on the bench press. Total time 60 minutes.
Front Squat
Warm Up: 1x5 115lbs, 1x3 130
Work Set: 5x5 150lbs
Front Squat w/ 2 second bottom pause
5x5 130lbs
Barbell Lunges
4x8 70lbs
Bench Press w/ focus on explosive lift
Warm Up: 1x5 120lbs, 1x3 140
Work Set: 5x2 160lbs
Notes:
Lunges suck. In addition to how bad lunges such, my wrist hurt badly after lunges. I’m doing barbell lunges and have the weight on my back as if I was doing a squat. I place my hands as far out as I can on the bar, but by the time I’m done with the set, my wrist are in pain. I drop the weight behind me after one set because I couldn’t rack the bar! Luckily I don’t do lunges with much weight.
I guess its time to start stretching my wrist. I do sit and type all day - I’m a software engineer. I’d guess that doesn’t help.