5/26/11 13 Weeks to a Better Squat: Week 3 Day 5
Food:
Coffee w/ Cream
Steak, Eggs, Toast w/ Butter
Shake w/ Bagel
Coffee w/ Cream
Shake w/ Cashews
Shake w/ Fish Oil
…Fairly weak.
5/27/11 13 Weeks to a Better Squat: W3D5 Squat
Food:
Coffee w/ Cream
Oats, Whey, 2 TBSP PB
Surge Recovery (PWO)
Pasta w/ 8oz Chicken and Low Sugar Sauce (maybe brocolli)
Pasta w/ 8oz Chicken and Low Sugar Sauce (maybe brocolli)
Pasta w/ 8oz Chicken and Low Sugar Sauce (maybe brocolli)
…Decided Fridays are going to be high carb days. Just boil some pasta and throw some chicken in the slow cooker Thursday and I’m good to go Friday. Not going to sweat this too much and just want at least 1 high carb day a week, steady protein intake, and good pwo meals.
Warm Up:
C2
Hip Mobs
Samson w/ Reach
Groiners
Adductor Mobs
Squat:
Barx8
135x8
185x5
225x5
275x5
…belt…
315x7x4
…all tapped to a low box
…felt strong i.e. last rep felt stronger and faster than first
Sumo off 2" Block:
135x5
225x5
315x5
405x5
455x5
405x6 (conventional)
…holding back a bit. May push this hard again in 2 weeks before full deload.
Decline Negative Planks:
BWx3x3
Notes:
Squats are feeling good and I’m looking forward to seeing how this pans out. Before, I think I sacrificing some forward lean that was slacking soem of my outer hip/glute musculature. My adductors got relatively big compared to the rest of my glute musculature, and if I posted a shot of me bending over naked or in tight shorts/underwear you would see it, but I will spare you that. This adductor was pulling on some of my hip flexor leading to an ‘impinged left hip’ maybe. Now, I feel the glute medius and outer hip musculature actively contracting and pulling the femur out laterally in a good way. Not sure if that is the correct terms for any of this.
Either way, now my whole glute/hip is lighting up and feels strong. I’m making more of conscious effort to arch hard and stay tight which is helping immensely but I’m noticing lower back is more fatigued though after squatting.
5/27/11 13 Weeks to a Better Squat: W4D3 Squat
Food:
Shake and Oats
Surge Recovery
6 Hard Boiled Eggs
Shake w/ PB and 1 Slice Ezekiel Bread
Ground Beef w/ Green Beans
Shake w/ Fish Oil
Warm Up:
C2
Mobs
Squats:
Barx10
135x8
225x5
275x5
305x5
335x5x5
…a bit off and slowed down towards end. knees were a bit sore during and after. thinking form was off.
Hanging Leg Raises:
BWx10x4
Notes:
That is all. Taking a down week this week and just squatting. May get in and do some light upper body. I was feeling pretty shitty, more mentally than anything and just need a small break from the gym.
Was dreaming about rollerblading and pulled my skates out of the closet. Theres like 4 skate parks within 20 minutes drive from me, including a really nice cement ones, and I’ve been doing that. Also sitting by the pool. I got a nice tan going and noticing more looks from the girls.
6/1/11 13 Weeks to a Better Squat: W4D4 Squat
Food:
Shake w/ PB Ezekiel Bread Sandwich
6 Hard Boiled Eggs
Beef with Green Beans
Digiorno Flatbread Pizza (75g carb in the whole thing I think. I feel a bit ripped off.)
Shake w/ Fish Oil
Foam Roll:
-Focus on adductor on quad around knee
-Some Glute
-Got biceps and pec good with the rumble roller
…Squat day got moved up to tomorrow as I may be taking a single for a squat study I don’t know the details of yet. I’ll do my sets after as downsets.
6/2/11 Summer of Squat: W4D4 Squat
Food:
Coffee
Tim Hortons Breakfast Bagel Sandwich, apple, and more coffee
Chicken w/ Green Beans
Coffee w/ 1 scoop whey
Surge Recovery
Chicken w/ Green Beans
Shake w/ Fish Oil
Warm Up:
HS Mobs
Samson
…Only reason it got done is because both racks were in use
Squat:
135x8x2
225x5
275x3
315x3
…belt…
335x3
355x3x6
…First 4 sets were off, not arching hard enough and not getting feet set right
…Last 2 were better but HEAVY, hopefully between now and two weeks from now, I get stronger
…Also, not very psychologically aroused for these sets which may have something do to with it
Speed DL (Conventional):
315x2x3
335x2x3
355x2x3
Pull Ups (Thumb from Smooth)
BWx10x2
Preacher EZ Curl:
25/x8,6,6
EZ Reverse Curl:
25/x10x2
Notes:
Squat study was cancelled but I trained anyway. Working all day on LaTeX’ing about 11 hand written note pages of derivations and it is a nice change from actually having to think, but fuck is it slow and tedious work.
Either way, feel a bit better but the caffeine is making me anxious.
As to the squats, if I don’t arch hard my hips slack and I get too much forward lean. I’m used to squatting like that, so it doesn’t cause a missed lift, but it just feels so off compared to the nice little groove I was hitting a couple sessions ago.
Noticing some adjustments in poop timing based on increased veggie intake as of late.
[quote]theuofh wrote:
Noticing some adjustments in poop timing based on increased veggie intake as of late. [/quote]
This is what I’m talking about.
6/2/11 Summer of Squat: W5D1 DE Bench/Press
Food:
Coffee
12" Ham, Egg, and Cheese on Wheat from Subway
More Coffee
2 Powerades
?
Warm Up:
None
DE Bench:
135x8
135x3
165x3x3
185x3x3
205x3x3
…3 grips
…Fast and strong!
Press:
135x7x4
135x5
…2.5 min rest
…tried thumbless grip on 3rd set
Wider Grip Fat Bar Pull Ups:
BWx10x4
…2 min rest
Delt Raises:
25/x10x2
…cheated like a mofo
Notes:
Felt good to get back in there. Going to write up a plan, similar to how I’ve been going just putting numbers down so I stay on track and don’t get confused. So, the week off did me some good.
Sat by the pool for about 2.5-3 hours this morning and did some school work and got some sun. Amazingly productive considering I was sitting by the pool.
Putting on a gun show tomorrow after squats.
6/6/11 Summer of Squat: W5D2 Squats
Food:
Coffee
Oats, Whey, and PB
Surge Recovery
Chicken and Some Almonds
…
Warm Up:
C2
HS Mobs
Samson Mobs
Groiner Mobs
Squat:
Barx10
135x8x2
225x6
275x6
315x9x3
SLDL off 2" Blocks:
275x8
305x8
325x8 (Mixed Grip)
Notes:
Skipped the gun show and abs and hopefully will get to them tonight. Doesn’t look like much, but I was fairly worked.
Squats felt good.
Did 3 sets of curls and ring fall outs Monday evening. Quick but I like the fall outs, harder than an unweighted ab-wheel.
6/8/11 Summer of Squat: W5D4 Quick Bench
Food:
Coffee
Eggs, Toast w/ Butter
Shake w/ Almonds
Burrito
Shake w/ Cashews
BBQ Pork w/ 2 Pieces Ezekiel Garlic Toast
Shake w/ Fish Oil
…This is more like it
Warm Up:
None
Paused Flat Bench:
Barx10
135x8
185x5
225x5
245x5
265x4x3
Chin Ups (Middle Finger on Smooth) + CG Bench:
BWx10 + 185x6 x 3
EZ Thumbless Reverse Curls:
15/x10
25/x10
30/x 10 (normal curl)
Notes:
Bench felt weak. Originally stepped it back, but next week I’m going 265 off a 1 board for sets of 5, then jumping 10 pounds until I get up to 295, then dropping down to flat. Pretty much my original plan but adding the board.
Stopping the DE bench and going to just press then do some incline DB to get a little more pec. After 4 weeks of incline DBs I may throw in some super wide grip benches again.
Was sitting in the sun for about 1 hour before this studying by the pool, then got all agitated when a bunch of young kids were going nuts and getting made fun of by some douchebag looking parents or friends of their parents. Typical, obnoxious behavior just being mean to little kids and making them cry then laughing and smoking cigarettes and saying stupid shit. I got pissed and left the pool before I had a melt down.
Ran through this in <45 minutes.
6/10/11 Summer of Squat: W5D5 Squats
Food:
Coffee
Oats w/ Whey
Poptart and Shake
(long break)
Bobolli BBQ Pizza w/ 1lb Pork and 1/2 Bag of Cheese
3 small handfuls of cashews through the night
Warm Up:
None
Squat:
Barx10
135x8
185x5
225x5
275x5
305x3
335x7x4
…Getting harder but solid
Sumo DL off 2" Blocks:
225x5
315x5
405x3
455x3
485x3
…Good, brought my stance in a touch and it felt much stronger
Preacher Curls:
3 sets ramped EZ bar
3 sets across straight bar
DB HCs:
3x10
Decline Negative Dragon Flags:
BW x 1 x 5 w/ maximum slowness
Notes:
Had an exam yesterday which I’m glad is overwith. It was at 7:30 AM, which sucked, and spent half the day yesterday cracked out on caffeine, then took a long nap, then cracked out again from sleep schedule disturbances.
A bit tired going into this, but it got done.
6/12/11 Summer of Squat: W6D1 Press
Food:
Coffee
Eggs w/ Buttered Toast
Surge
…
Warm Up:
None
Press:
Barx12
95x8
120x6
140x6x5
…belt…
140x5
…Last 2 reps of 5th set were pushing layback. 6th set was shit.
Low Incline DB:
60x10
65x10
70x8x2
…Good, jumping into these slowly.
Bench Grip Pull Ups:
BWx7x5
BWx7 (Chins)
Straight Bar Preacher Curls:
50x10
60x10x2
Face Pulls:
20,25,30 x 15
Run the Rack Hammer Curls:
30s to 15s w/ sets of 8
Notes:
Exhausted. Woke up the past 3 nights after dreams at least 3 times/night. Hungrier and leaner, and been eating handfuls of cashews when I wake up. BW is holding steady, usually around 183 fed and hydrated but I’m getting noticeably leaner. A bit of a tan may be adding to the illusion but my belt is a looser 3 hole, compared to before where the 2 hole was a bit tight (lol).
True squat deload after next week, which may be a bit rough.
Pressing is definitely weaker, but I’m not going to sweat it and just take it easy. This day will pretty much become a bodybuilding day after presses, where I do whatever.
Not training with my buds except for Wednesdays, which I don’t think is making them happy, but having a bunch of guys in a small garage each doing different shit is aggravating, so this is as much for my sanity as it is theirs.
6/12/11 Summer of Squat: W6D2 Squat
Food:
Eggs w/ Buttered Toast
Coffee+Spike
Surge
Half a Huge Turkey w/ Half Bag of BBQ Baked Lays
Warm Up:
Samson Stretch
3 Way HS Mobs
Groiners
Squats:
Barx10x2
135x8
225x5
275x5
315x3
335x2
355x5x5
…1st 3 sets to a low box, last rep was a grinder
…last 2 sets to a parallel box, strong
Dead Stop SLDL off 2":
275x8
320x8
Decline Situps:
3 sets w/ Blue MB
Notes:
Knee pain after 1st couple sets. I think something is slacking getting down to the low back and my hips aren’t firing until I get back up a bit. Also, instable in the knees down there, I may be letting my knees come in a bit to get down, then push them back up when I get up enough.
Tapping off the parallel box on Friday. After that I play it by ear. Depending on feel, I will start tapping to the low box, then go to the parallel box when I fatigue. If I start to miss sets, I will do instead of 9x3,7x4,5x5,3x6 → 9x2 or 10x1, 7x3-4, 5x3-4, 3x3-5.
Hopefully, I’ll get to at least 405x3 by end of Summer if not more, regardless I’m liking this program, but I need a deload on squats.
6/14/11 Summer of Squat: W6D3 Recovery/NEPA
…holy shit moments at :40, 3:55, 4:25, and 4:30
Food:
Coffee
6" Ham Egg and Cheese Subway
Shake and Almonds
Massive Steak in a Minute
Skate Park:
~1 hr AM
~1 hr Evening
Notes:
Feel good. Back was/is aching pretty bad driving home in the PM after skating.
Wrecked twice today, neither bad, 1st time feel flat on my ass second I hit my shin, scrape but no hematoma.
Taking a single in bench tomorrow. Hopefully, I can get at least 315. If not, I took a huge step backward somewhere and I need to figure it out.
6/15/11 Summer of Squat: W6D4 Bench
w/ Jeremiah, Ken, Marcus, and Jordan
Food:
Coffee
Turkey w/ Ezekiel Bread
Steak w/ Ezekiel Bread
…
Warm Up:
Random and Light
Pause Bench:
135x10
185x5
225x5
255x3 …heavy
275x1 …meh
295x1 …getting better
315x1 …good
315x1 …looong pause and slow, start/rack commands
Paused 1 Board:
225x5
265x5x3
BB Extensions:
65x8
75x8
85x8x4
…last set rolling off the floor. I like these better/easier on the elbows
…FOUND A WEAK POINT!
WG Fat Bar Pull Ups:
BWx8x4
BWx6x3 = 50
Notes:
Benching was alright and I got the weights I was looking for w/ a pause. Still not confident at 315/315+ and probably won’t be until I can triple 315 on a good day.
Going to press on Saturdays and do close grip bench after for sets of 8. Wednesdays will stay like this, maybe cycling through heavy 1,2,3, then unto rep board work incrementing 10lbs/week until I’m getting 295x5 off the board.
I always thought my triceps were decently strong and couldn’t be a weak point, but we will see.
At least I got a plan. Need one for deadlift for the next 6 weeks of this squat cycle.
6/17/11 Summer of Squat: W6D6 Squat
Food:
Coffee
Waffle House Chicken and Eggs
Surge Recovery
…
Warm Up:
None
Squat:
Barx8
135x8
225x5
275x3
325x3
355x3
375x3x6 PR
…tap to convincingly parallel box
Conv DL off 2" Blocks:
135x5
225x5
315x5
405x3
455x1
505x0 …missed at knee
Notes:
So in the past 6 weeks I’ve relearned how to squat w/o using the mirror to judge depth, w/ a better arch and hip recruitment. I have traded one crutch for another though as I am still tapping off the box. Starting next week, which is a deload I will be training with the ‘team’ again and getting away from the box and out of my established squat comfort zone environment.
375x3x6 was heavy but very doable. I’m not liking the oly shoes as much anymore and I may experiment with a flatter soled shoe again.
First time I’ve missed a deadlift at the knee as well, but I’m pretty sure it is due to fatigue from squats.
6/19/11 Summer of Squat: W7D1 Press
w/ Marcus and Kat
Food:
Coffee
Steak, Eggs, Toast w/ Butter
Powerade w/ 2 Scoops Leucine
Surge Recovery w/ Creatine
…
Warm Up:
Foam Roll
Chins
Lat Traction
Press:
Barx10x2
95x5
115x5
135x5
145x5x5
Press Starts:
155x3
160x3
165x3
CG Bench (Ring Finger on Smooth)
135x8
185x8
225x8,7.99,6,5
…Next week doing 225x6x4 w/ last set AMRAP
Chins + Delt Raises:
BWx10 + 20 x 12 x 3
BB Curls:
95x8x4
Notes:
Pressing felt strong and good. The sets at 145 were cake and I felt like I could’ve finished the press starts.
Blew my wad on the CGs against my better judgement. Next time, sets of 6 across adding reps to the last sets until I can get 4 sets of 8.
Feasted past couple days and was a bloated 187 last night and just weighed in at 184 after some Surge and water consumption. That may have had something to do with it. Also, added the Periworkout leucine shake. Anyway much better than past couple weeks.
6/20/11 Summer of Squat: W7D2 Deload Squat
Food:
Coffee
Eggs and Toast w/ Butter
…
Surge Recovery
Warm Up:
None
Squat:
Barx10x2
135x10x2
185x8
225x5
255x5x3
RDL:
135x15x2
Seated Calves:
1x20
2x12
2.25x12x3
… w/ stretch in between sets
Back Ext:
BWx15x2
…w/ Pause
Notes:
Good thing I didn’t have to do a productive one today, as my back was pumped from the start. I have a prowler session scheduled and if the weather gets better I’m going to roll around on my skates a bit.
Sleep has been poor in terms of off schedule. I can’t get to sleep and if I do, I’ll wake up after my first dream period which has been pretty close to 2-3 hours. This has been throwing off my whole morning.
Need to focus on getting food down my face. Everyday last week you see a …, replace with a triple whopper or bacon deluxe from Wendy’s. Fucking terrible.
6/22/11 Summer of Squat: W7D4 Bench
w/ Jordan, Andrew, Kat, Casey, Amie, Ken, Marcus, and Jessee
Food:
Coffee
12" Double Egg Double Ham Subway
Shake
Surge Recovery
…
Warm Up:
Random Lower
Indian Clubs
YTWL
Bench:
Barx10
135x8
185x5
225x5
255x3
285x1
305x1
325x1
335x1 PR
345x0 …owned me.
…Had a handoff. Didn’t last week.
Paused 1 Board:
225x5
275x5x3
Skull Crushers:
75x10
85x10
95x10x2 (Rolling)
…still don’t like how these feel on my elbows. Rolling is better. May switch and do them w/ dumbbells.
Chins (Various Grips):
BWx8x4
BWx6x2
Alt. DB Curls:
25x10x5-6
Notes:
Went without a pause today as I wanted a PR. Not sure what happened, but I crushed 335 then was crushed by 345. Felt like I pretty much dropped it on my chest, let it bounce up 2", then land right back on my chest. It felt like I didn’t even attempt to push it. Didn’t retake it, but thinking I got a little fired up and made a technical mistake. Whatever, slow and steady.
Solid workout and quick pace. Probably biggest turn out yet for the gym, 3 separate groups were going, and running like a well oiled machine. This is a 1 car garage filled with a bunch of equipment. I was impressed.
Kat was training with the crossfitters and keeping them inline.
6/24/11 Summer of Squat: W7D6 Not Deloading Squat/DL
w/ Marcus, Casey, Amie
Food:
Coffee
6 eggs
10oz BBQ Beef plus 2 slices bread
Surge Recovery
…
Warm Up:
Some Mobs
Squats:
Some
430x1 PR
…Worked up to about ~410 with anything above 380 absolute shit, came down then worked back up much better
…430 was pretty damn close to 100%
…tap to 13" box
Sumo DL:
Some
532x1 PR
…Slow but smooth
Sled:
5 plates x many trips forward w/ belt @ waist
5 plates x many trips backward w/ handles
Comments:
Was going to continue deloading squats then pull a max DL, but Marcus said my squats were the best he’s seen from me and convinced me to take a single. Some troubles just from switching to the squat bar and new gym, but hit the groove and 430 was solid but grinded through the middle. Form stayed good.
Deadlift was technically a PR, but I wanted ~545, and had kg plates mixed with lbs and screwed up the math and thought it was 542. I’ll take the PR and be happy it’s moving up.
In a good place right now, feeling like I will be hitting a lot of PRs over the Summer.
Was going to do the SPF pro am raw, but I’m going to Canada for a week in a couple weeks then Spain/Israel in a couple months so I may just save my $$.
6/26/11 Summer of Squat: W7D7 Press
w/ Marcus, Ken, Jessee, and Chad
Food:
…f- it, done with posting this
Warm Up:
Inadequate
Maybe Some Lat Stretches
Press:
Barx10x2
95x5
120x5
140x5
150x5x5
…good, last rep last set was slow but not grinder
…some hand pain in right hand
Press Starts:
160x3x3
…went to shit
CG Bench (Pointer on Smooth):
135x5
185x5
225x6x3
225x8
…good
…overenthusiastic spotter wanted his nuts closer to my face then I was comfortable with so I had to repeatedly tell him to get back on 3rd set of 6 which screwed it up
…+1 rep across next week
Chins + Delt Raises:
BWx10 + 20/x10 x 3
BWx8 + 20/x10
DB Curls:
30sx10x some
Notes:
Pressing is improving. Don’t know what happened a couple weeks back where it started to take a dive, but as soon as squat volume dropped it popped right back up.
We’ll see what happens next week when squatting resumes.