Theuofh's Training Log

Training Training Logs
441

[u]7/22/09 Wednesday: 5x5 Week 1 Day 3 [/u]

Warm Up:
Legs OH to V-Sit
Samson
OH Squat
Dead Hangs

Deadlift:
135x5
225x5
275x5
325x5
365x5

Felt heavier than it should have. Think I was sinking my hips too low, and there is some blood on my left shin to prove it.

Front Squat + Chin Ups:
175+BWx5+8
205+BWx5+8
225+25x5+5x3

Failed on last set of chins. Went 3-2. I do them on the square top part of the rack and not a bar, as it feels better on my shoulders and I feel it more in my lats.

1 Arm DB Press + Facepull:
25+22.5 stackx12/+Some
50+22.5 stackx8/+12x3

Good weight. Aim for increasing reps, 8-10-12, then jump 5 lbs and resume at 8. Noticed I was kicking out, or pushing myself a bit away from the DB, I think in an attempt to recruit more lat. Didn’t bother my shoulder at all.

90 deg Hip Extension + KTE:
BWx10+10
25x10+10x3

Another good weight. I may cut out RDLs and do these Monday and Friday, and substitute leg curls or something easier on Wednesdays for recovery. We’ll see how the next couple weeks go.

Hamstring PNF Stretch w/ Band

Comments:
Forgot my shoes, so I worked out in the college gym in my work shoes. Some fat girl gave me a funny look as I was leaving the gym.

Not timed, but pushed the pace. Thought I was going to puke before last set of KTEs. I’ve noticed, anything w/ a hard abdominal component or a lot of bracing w/ some breath holding, really brings it on. The double unders yesterday were the same thing. A lot of bracing to get the legs up and then focusing on rope speed. Front squats and chins do it too.

Three days on and a rest day will be nice. I’m pretty sore, which is nice for a change as I didn’t experience last time through w/ this. Right knee was bothering me earlier this week on back squats, but relatively minor today on front squats.

Plates weighed 45lbs, and I forgot my tape measurer along w/ the shoes. They are Intek plates, and I’m not going to worry about it anymore. Weights feel heavier in this gym by far though.

442

[u]7/23/09 Thursday: 5x5 Rnd 2 Week 1 Day 4 [/u]

Rest/Recovery
Trap Stretch
Standing Quad Stretch
Calve/Hamstring Stretch

Comments:
Knees hurt a bit and I’m sore. Lifting tomorrow, conditioning Saturday.

Phil Grippaldi: womag1.com is for sale | HugeDomains

…I need to stop skipping arm work.

443

[u]7/24/09 Friday: 5x5 Rnd 2 Week 1 Day 5 [/u]

Warm Up:
2x300m row
Upper Back/Shoulder Girdle Stretch
Leg Swings
Scap Depressions
OH Squat
Samson Stretch
Calve Stretch

Power Clean:
Some
215x3x4

Back Squat:
Barx5
175x5
200x5
255x5
295x3
225x8

I thought the bar speed on these were slow and they felt heavy, but I think the power cleans are throwing off my perception as they feel fast and relatively light vs a semi-heavy squat.

Bench:
Push Upsx25
Shoulder Warmup
145x5
165x5
195x5
…Cut it here due to shoulder pain

Dimel DLs + 1 Arm KB Row:
135+nonexsome
205+60x20+20/
205+60x20+20R/10+6+3L

[i]Thought these might be what I’m looking for for extra hamstring work w/o taking a big chunk out of recovery capabilities. I feel RDLs more in the hams/glutes, so I’m going to do lighter RDL’s w/ a slower eccentric and more of a pop at the end.

Massive strength difference between right and left row, which is probably contributing to the fucked state of my left shoulder. This is getting dealt w/ this training cycle. [/i]

BB Curls + DB Suitcase DL:
75+95x8+6/x3

Curled in the squat rack. Noticed L/R asymmetry in the suitcase DL.

Comments:
Shitty workout. May be over stimulated due to finishing a bottle of HOT-ROX. Keeping w/ the cut to 170 but moving towards more carbs on 3 days of the week to see how that goes.

444

[u]7/27/09 Monday: 5x5 Rnd 2 Week 2 Day 1 [/u]

Warm Up:
Knees OH to V Sit
Samson Stretch
OH Squat + Push Ups
Chins
Leg Swings

Power Clean:
Some
220x3x4

Back Squat:
Barx5
175x5
205x5
235x5
260x5
295x5

Finally realized I could squat facing away from the mirrors as their are hooks on both sides. This helped hip drive majorly as I made a chalk dot on the floor and focused on it. It warrants being filmed to be sure how it looks.

Bench:
Semi-Diesel Crew Warmup + Pushups
145x5
170x5
195x5
220x5
245x5 Baseline PR

[i]Had my buddy from class spot me. He goes and works out after class sometimes. Good guy, but I had to tell him to get his hands off the bar. Baseline PR and I noticed if I actively pulled the bar down activating something in my back/shoulder area, I had very little to no pain or discomfort.

This was heavy though and I think I may recalculate 5x5 %'s from a 275 max instead of 290, which was estimated from 225x9.[/i]

Dimel DLs + DB Row:
135+0xsome
205+70x20+15/x2

Left/majorly imbalanced weak side dictated the reps. This is pretty puke inducing and pumped up the forearms.

Roman Chair Situps:
BWx10
18x8
25x5x3

Weight held behind head this time and only went down a little past parallel. Made the mistake of free falling down a couple times, and it felt like my abs were going to tear in half as I braked myself.

Stretch:
Band Hamstring Stretch
Quad Death Stretch
Calve Stretch

Comments:
Layed low this weekend. Actually woke up Saturday, ate breakfast, then was looking for a hill to sprint on the internet, and pretty much fell asleep in my chair. Went and layed down in bed then woke up at 4:00PM. Found a good one though at the Wright Bros Monument in Dayton. I drive past it at work everyday and finally looked over and noticed that it will do the job nicely.

Picked up 5-3-1 and will probably switch over to that next training cycle. Broke down and ordered a belt too.

Skipped curls and calves, due to time and being pretty worn the fuck out. I’ll try to get some in tomorrow if I do conditioning.

Weighed 174.2 this AM, pretty dry and empty from low cals Sunday. I am closer to 180 now probably. I’m only going to weigh myself once a week and I’m eating pretty steadily and not worrying about dieting/calories. I’m actually more diligent w/ getting meals in now than last training cycle, and am just avoiding any and all crap like the plague.

I caught a cute coed checking me out 3 times while I was doing heavy abs too. I don’t know if I’ll remember her face, but I will remember her ass, which was fantastic.

Redid my music playlist Sunday and was looking forward to this workout, and I mean really, really looking forward to this workout.

That is all.

445

[u]7/28/09 Tuesday: 5x5 Rnd 2 Week 2 Day 2 [/u]

Warm Up:
Jump Rope + Dislocates
20 KB Swings + Calve/Ham Stretch
15/ KB Snatch + Leg Swings
15 Scap Depressions + Samson Stretch

Muscle Up Practice
…Can’t get it from dead hang, but from a standing start w/o a jump I got some. I should be able to do at least one of these and its pissing me off.

Conditioning: Jump Rope:

25 double leg
25/ single leg
25 double leg
25/ single leg
15 double under
x 8 rounds w/ 2 min rest

Did it straight through first 3 rounds, then I started taking a 10-15 breaths before double unders. I get a massive runner’s high from jump rope; it sucks pretty much right up to the last 1 or 2 rounds, them I’m like I could do this all day.

Comments:
Trying to make this day as monostructural as possible because its between two heavy lifting days. Deadlift tomorrow.

446

[u]7/29/09 Wednesday: 5x5 Rnd 2 Week 2 Day 3 [/u]

Warm Up:
Knees OH to V-Sit
Samson Stretch
Hip Extension + Push Ups
Leg Swings
OH Squats + Dead Hangs w/ Hip Swing

Deadlift:
135x5
225x5
260x5
315x5 (Misload… in a hurry to get 3 plates on)
345x5
370x5

Front Squat + Chins:
Bar+BWx5+5x2
175+25x5+5
205+25x5+5
235+25x5+5x3

5x5 Chins w/ +25 lbs, so next week I’ll go up to +30. Slowed the pace on these.

1 Arm Standing DB Press + Face Pulls:
Some
50+25x10/+12x2
50+25x4/+12

Left side crapped out on the third set of presses.

Hip Extension + DB Suitcase Deadlift:
BW+90x12+8/x3-4

Pretty sure it was 4, but might have been 3. Lower back was pretty toasted after this.

Stretch:
Hamstring Band Stretch
Quad Wall Death Stretch
…Need to add some upper body ones in.

Comments:
Legs were a little heavy this morning and right calf cramped up when I was stretching my hip flexors post workout. I managed to stop before it got really bad. I’m counting jump rope w/ double unders as a calve workout. Friday there isn’t much scheduled, so I’ll do some arms that day.

Noticing more ankle flexibility in front squats, hamstrings to calves today w/o much of a problem. I’ve been doing the wall PNF stretches sporadically at work whenever it pops into my head.

Another one down and I’ve been neglecting the foam roller.

447

[u]7/30/09 Thursday: 5x5 Rnd 2 Week 2 Day 4 [/u]

Recovery:
Long Foam Roll
Trap/Pec Stretching

Comments:
Don’t know why I log these days, but I guess it does make for some continuity.

448

[u]7/31/09 Friday: 5x5 Rnd 2 Week 2 Day 5 [/u]

Warm Up:
2x300m Row
Legs OH to V-Sit
Cobra/Cat/Camel
M. Snatch + OHS
Scap Depressions
M Snatch
Forearm Stretch
Leg Swings
Samson Stretch
Light Clean + Front Squats

Power Clean:
Some
225x3x4 PR

[i]On 5/6/09 less than 3 months ago I missed a 235 clean and jerk. Today I power cleaned 225 for 4 triples. Haven’t really been paying attention to it, but this lift is slowly improving. Last rep of last set I had to go a little wide to receive it, but overall these were strong.

Switching to hang cleans though, as I think this is a little too CNS draining before squats which I consider my weakest lift right now. [/i]

Back Squat:
135x5
175x5
205x5
235x5
265x5
300x3
275x8 (Supposed to be 235)

Went heavier on last set as this lift has been frustating me lately, particularly what should be lighter sets. Pushed it a little on the last one to get used to what higher rep, heavier squats for me should feel like.

Bench:
Push Ups
W’s w/ Ext Rot, Rear Delt, Y’s
95x5
145x5
170x5
195x5
220x5
250x3 PR
195x8

Worked on setting up w/ and holding a tight arch. Haven’t benched in awhile, so I figured I’d mess around w/ form. Going to PR this for a bit longer I think and %s based of 290 max, which I though might be high but might be pretty accurate. Shoulder was fine for these if I focused on elbows in and actively pulling the bar down.

KB Swings:
80x10x8… on the minute

Intended to do 1 min rests until I realized I was actually doing them on the minute, then just let it ride. Hard breath in, weight falls down, swing weight up, exhale at top, then hard breath in and brace. Stopped it when this rhythm became difficult, but easier than I thought it would be.

Comments:
Feeling demotivated lately, and have been fucking around and not doing my school work, jerking around the internet too much, sleeping in an extra hour, and eating breakfast at work.

This isn’t going to fly, so I’m putting a stop to it now. Cancelled my cable today, because I really only actively watch maybe 3 hrs a week, usually a movie, then true blood, and entourage if I catch it. Saved my self $90 a month and am seriously thinking about hiring a maid w/ the cash to do laundry and dishes once a week, although I’m not sure how much this would actually cost.

Got Dan John’s book ‘Never Let Go’ and George Friedman’s book ‘The Next 100 Years’. I’ve been checking out Friedman’s website quite a lot lately, www.stratfor.com, simply because it is the most quality source of real news and what is going on in the world that I have found. His book seems interesting and I want to see what his predictions are for the future, but based on some reviews I’ve read he is a little hopeful, i.e. unrationally optimistic about future sources of energy, when we run out of oil, coal, and natural gas. I haven’t read the book yet, so I guess I’ll hold my opinion.

Think I may a staph infection, and I haven’t been feeling 100% the past couple days. It’s really jsut a big, ugly infected cyst behind my ear. I hope its just a cyst, and not staph, but I got an appointment w/ the dermatologist Monday unless I try some bathroom surgery which I’ve done before.

Off topic, but thats where I’m at. Hope all is well. I’ll be checking out a hill tomorrow for some hill sprints.

449

5x5 Rnd 2 Week 2 Days 6-7

Sick yesterday, runny nose/congested sinuses/start of a sore throat. Slept all morning and finally went to urgent care got cyst drained some strong antibiotics and am feeling better.

Hang Board:
Front Plank Practice on Hang Board
Finger Tip Deadhangs
2/3 Finger 3. Pos Pull Ups

Foam Roll

Static Stretch
Chest
Upper Back/Traps
Hip Flexors/Quads
Hamstrings/Calves

Comments:
Doing homework and it sucks.

Might start climbing after squats and benches on Friday at college gym. Hangboard made me miss it, and my fingers are pretty weak compared to what I used to be able to do.

450

[u]8/2/2009 Monday: 5x5 Rnd 2 Week 3 Day 1 [/u]

Warm Up:
Legs OH to V Sit
Samson Stretch
Leg Swings
Pull Back Butt Kicks
M Snatch + OHS
Pull Ups

Hang P. Clean:
Some
195x3x4

Forgot chalk so hard to judge the weight. I got it up, but had to be tender with it so it didn’t slip out of my hands. I’ll let this ride +5 per workout until it gets heavy.

Squat:
135x5
180x5
210x5
240x5
275x5
300x5

These feel too heavy. Don’t know if I mentioned it earlier, but am allowing more forward knee travel instead of the strict butt back, shins vertical I was trying before.

Bench:
20 Feet elevated push ups
W’s w/ Superman, Y’s
95x5
150x5
175x5
200x5
225x5
250x5 PR

Last rep was slow, but butt stayed down and I got it.

Dimel DLs+1 Arm DB Row:
205+70x20+20/
205+70x20+9/

No chalk and grip was dead at the end of second set of Dimels. Tried hook grip, but that was worse than DOH. Got 20 easy on the rows first round though. I’m going to jump to 80 next workout and may strap the Dimels as my left upper back needs more work than my forearms, but I think chalk will handle the situation.

Front Pull Up Levers:
3x3

Can’t hold it, but I can hit a flat position for a split second then fall back down.

Roman Chair Situps (Weight Behind Head):
BWx10
15x5
25x5x3

Levers from yesterday and today made my abs sore and tight. Felt a distinct ‘good’ ripping sensation on these, and dropped down from 35 which was just too heavy.

BB Curls:
70x12
90x8,7
40xSome (Reverse Grip)

Comments:
Professor lectured for an hour before admitting he didn’t have a clue what he was talking about, then dismissed class, so I got curls in.

Feeling better w/ pretty much just sinus congestion. Dermatologist gave me some antibiotic pads for these cysts and a $600 dollar prescription for Solodyne, which is an oral acne medication. My skin isn’t that bad, so I haven’t got it yet and doubt I will.

Ordered some Defense wipes w/ tea tree oil and some other natural stuff to use post workout to see if that helps. Rather go that route than prescribed antibiotics.

Also thinking Metabolic Drive and Vanilla Grow! Whey w/ hazelnut may have something to do w/ it, as I am allergic to nuts and it was only in the past 3 weeks that these things popped up.

451

[u]8/4/2009 Thursday: 5x5 Rnd 2 Week 3 Day 2 [/u]

Recovery:
Hamstring/Calve Static Stretch

Foam Roll

Legs OH to V Sit
Pec Stretch
Upper Back Stretch
Forearm Stretch
Sleeper Stretch

Comments:
Worked late and felt like complete shit when I got home, so no circuit. I think I’m going to attempt 380x5 deadlift tomorrow, which may be a PR. Coming up on 405x5, which I want pretty bad.

452

[u]8/5/2009 Wednesday: 5x5 Rnd 2 Week 3 Day 3 [/u]

Warm Up:
Legs OH to V Sit
Samson Stretch
Leg Swings
Pull Back Butt Kicks
M Snatch + OHS

Deadlift:
135x5
225x5
275x5
315x5
345x5
380x5

Pretty ugly on the last set. Even working up, I was starting some w/ the bar too far in front. Didn’t hurt myself and the weight went up, but I still need to master the form which was better last week.

Front Squat + Chins:
95+BWx5+5
135+BWx5+5
180+30x5+5
210+30x5+5
250+30x5+5 (Misload → Should have been 240)
240x30x5+5
240x30x4+5

Put on an extra pounds and was like what the fuck when I was done w/ the set. Luckily I was smart enough to verify the weight and it was a misload. Skipped the last rep, which I might have gotten, but I didn’t want a miss. Chinups were easy, but I had a good amount of rest.

1 Arm DB Press + Face Pulls:
50+22.5x10+15/x3
…Minus the last set of face pull which I forgot to do.

Back Extension + Suitcase DL:
BW+90x15+8/x3
…Skipped the last set of Suitcase deads as I thought my hamstrings were going to explode.

BB Curls:
60x10
70x12x3

Face Pulls:
30x15

Static Stretch:
Hamstring Band Stretch
Kneeling Quad Death Stretch
Fingers toward Top of Forearm Strech
Straight/Bent Knee Calf Stretch

Comments:
I do have a staph infection, so I’m blaming my feeling semi-sick the past couple days on that. I’ve been on antibiotics since Saturday, so the worst is probably over. I felt my left trap kinda tighten up too and it led to the start of a headache. May be due to hydration/food factors as I only got about half of my pre-training meal in before class started due to leaving work a bit later. Might be antibiotics or sickness too. It wasn’t bad and I need a lacrosse ball or a theracane for this left trap which is a chronic issue, although mild.

Added a cup of brown rice to 2 meals today, and 1.5 cups post workout. It added significant volume to my meals and I didn’t get to finish the pretraining one.

453

[u]8/7/2009 Friday: 5x5 Rnd 2 Week 3 Day 5 [/u]

Warm Up:
2 x 300m row
scap depressions
leg swings
samson
oh squats + pushups

Hang Power Clean:
Some
205x3x4

Crowded gym, actually today it was due to a deadlifter, squatter, and stiff leg deadlifter who just finished squatting. I did these in the power rack and used the rack set low to reset grip after each one. Not going to get in the habit of it.

Back Squat:
Barx5
135x5
180x5
205x5
245x5
275x5
305x8 (…Belt…)
275x10

[i]Belt arrived today so I gave it a test run. It really does help a lot, especially w/ lower back tightness later on in extended sets where it starts to fail. Had it fairly tight, 3rd loop and actually cut the set short due to feeling like vomit was going to shoot out of my mouth due to the abdominal tension. I think I’ll leave it one notch looser if I use it extensively in the future. That said, just wearing it at 3 was not uncomfortable.

Squats have been frustrating lately, due to just feeling slow and weak. Today they felt fast and tight. I don’t know if I was fucking around w/ my form too much or if sickness was involved. Either way, I feel like I’m back to it. [/i]

Bench:
20 Push Ups w/ Feet Elevated
W’s w/ Superman, Y’s
95x5
150x5
175x5
205x5
225x5
257x3 Easy and Fast
205x8

Was worried about the 257. Shoulder was slightly agitated but not hurting bad, but the bar speed was fast. It is worth noting that I didn’t pay much attention to setup until the last set, got my feet a bit underneath me w/ a hard arch and the weight moved faster at 257 then it did at 225.

DB Rows:
Some Low Cable Rows
100x12/

Stack Standing External Rotation:
15x8/x3
15x8L

Left side significantly weaker on this movement and I have been neglecting it. It was pretty even this week on rows and 1 arm DB presses, but it is still noticeably less stable on the left side.

Comments:
Compared to the past couple of weeks, I feel like a million bucks. Squat felt good today for the first time in awhile. Last bench set felt incredibly strong. I think I was just sick, and beating myself into the ground even further w/ my regular training.

Veering from 5x5 %'s on the squat already, which I figured I would and wanted to from the beginning but had to revert. I’m sticking w/ the program for bench and DLs and I am anxious to to see how pulling w/ the belt feels. I’ll keep pushing the squats.

454

[u]8/10/2009 Monday: 5x5 Rnd 2 Week 4 Day 1 [/u]

Warm Up:
Legs OH to V-Sits
Mountain Climbers
Samson Stretch
Squat Sit and Bounce
M. Snatch + OH Squats
Dead Hangs
Leg Swings

Hang Power Clean:
Some
205x3x1 (Misload)
210x3x3

Back Squat:
Barx5
135x5
225x5
265x5
295x5x5 (…Belt Hole 2…)

[i]Continuing to break in the belt. I’m a lot more confident w/ it. This was heavy and I blew out a couple little blood vessels under my eyes. Nothing bad, just a couple little dots, so I was pushing pretty hard. I never felt like I was not going to get a rep though.

It really helps too as my back is usually a little tight and not feeling 100% after work all day then sitting in class for 2 hours.[/i]

Bench:
25 Push Ups w/ Feet Elevated
W’s w/ Superman, Y’s
95x5
155x5
180x5
205x5
231x5
255x5 PR

Last rep really slow and butt is wanting to come up. We’ll see how it goes next week.

Dimel DLs+DB Rows:
205+90x20+12/
205+90x12+8/

Died on last set. Dropped the bar at 12, then went to DL it to resume, and it wasn’t moving.

Roman Chair Situps:
BWx10
15x5
35x5x3… Heavy.

Comments:
Been slacking on conditioning, and I have a comprehensive exam next Wednesday and we still have 2 chapters in the book to cover, 2 homework assignments?, and a take home computer project. I’ll get back to it after this stuff is done.

Still not as comfortable squatting in the college gym, and I notice I tend to tuck my chin to my chest too much and experimented w/ the starting strength head position, an active as if a tennis ball being help under the chin. It helped.

Been cheating on diet too at least once a week, pretty majorly. Just an all you can eat one sitting free meal. Part of it is due to slacking on food prep later in the week, but I’ve been worn pretty ragged and don’t see it getting better anytime soon, unless I course I stop jerking around on the internet.

455

Great progress from the start to now! Keep it up man

456

Thanks. I appreciate the comment and I won’t be stopping anytime soon.

457

[u]8/11/2009 Tuesday: 5x5 Rnd 2 Week 4 Day 2 [/u]

Recovery:
Foam Roll

Hamstring/Calve Stretch
Pec Minor Stretch
Trap Stretch
Levatator Scapulae Stretch
Hip Flexor Stretch
Doorway Lat Stretch
Forearm Stretch

Comments:
Had pizza for lunch. Sitting about 183 w/ a bit of bloat. Hopefully it will stick around for DL leverage tomorrow. Stretching feels good.

458

[u]8/12/2009 Wednesday: 5x5 Rnd 2 Week 4 Day 3 [/u]

Warm Up:
Usual Assortment

Deadlift:
135x5
225x5
275x5
315x5
345x5
385x5 PR
315xsome singles

4th rep got away from shins, but I got it. Forgot chalk, luckily I asked the guys at the desk and there was some in lost and found, so thanks to the lifter who accidentally or maybe purposefully left his chalk so it could be used by those who have forgot theirs

Front Squat + Chins:
95+BWx5+5
135+BWx5+5
185+35x5+5
215+35x5+5
245+35x5+5x3

Front squats getting heavy and chest starting to cave forward a bit. Barely got the last chin. Chins done on the square top support of the squat rack. Grip is not an issue. Random spotter jumped in on my first heavy set. I said “I got it” decending each rep, louder after each one, but he had his headphones on and didn’t hear me.

1 Arm Press + Face Pull:
Some
55+25x10/+15

Meant to do 3, but third set wasn’t happening for presses. Early in the face pulls, I could really pull the rope apart and felt it more than later in the set. I’ll try to keep these light and go for as much external rotation/scapular squeeze together as possible.

Circuit:
90lb DB Farmers Walk
15x90deg BW Hip Extension
90lb DB Farmers Walk
8x80lb BB Curls
x 3 rounds

Massive forearm pump and couldn’t close my fingers afterwards.

Stretch:
Hamstring Band Stretch 2x30 sec PNF
Quad Stretch 2x30 sec
Calve Stretch (Straight Leg and Bent Knee)
Forearm Stretch

Comments:
Excellent workout. Crapped out a bit on the presses, but I was zoned in for deadlift and especially the front squat/chin combo. Slower pace on the circuit.

Really starting to think I would be better off w/ a 4 day upper/lower split, but I love the deadlifts to front squats + chins. Makes me feel like an animal.

I’ve been stretching post workout diligently too, but keep forgetting to log it.

459

[u]8/14/2009 Wednesday: 5x5 Rnd 2 Week 4 Day 5 [/u]

Warm Up:
C2 Rower 2x400m
KB Snatches
Usual Assortment

Hang Power Clean:
Some
215x3x4

Reset hook grip in hip after each rep. Felt like a warmup.

Back Squat:
135x5
185x5
225x5
265x5
295x2
315x1 (…belt…)
325x5 (…belt…) PR
275x10

Got some dots around my eyes, but these are feeling good. Squat is now on a Texas method. 5x5 volume Monday, front squats for back off on Wednesday, and 5 RM on Friday. I’m pushing the front squats pretty hard, though.

Bench:
Feet Elevated Push Ups
W’ w/ Superman, Y’s Warmup
95x5
155x5
180x5
230x5
265x3 PR
205x8

Thought bench would stall, but things are going good.

DB Rows:
60x12/
100x8/x3

Fatbar BB Curls + Standing Smith Machine Calf Raises on Aerobic Step:
20/+135x12+8
30/+225x8+8
30/+255x8+8
30/+255x5+12

Fat bar is hollow and I’m not sure on weight. Seems lighter than 45. I’m going to try and focus on bicep/calf work for the time being as they are being neglected.

Landmines:
Some
25x12/

Quit it early.

Recovery:
Constrast Shower

Comments:
In solid PR territory. I’m going to try to keep it that way for the next 2 weeks, then deload at week 6. Diet has been crappy, in terms of frequency of eating crap and large amounts of it. Otherwise, I’m eating more than usual of good stuff to try and keep it up. My perceived stress level is pretty high, and calmness, sleep, and food preparation is affected.

I’ll worry about pulling shit together after my exam.

460

[u]8/19/2009 Wednesday: Deload 1 [/u]

Warm Up:
Knees OH to V Sit
Samson Stretch
Leg Swings
OH Squats
Hang Muscle Snatch

Snatch Pulls:
135x3
155x3
175x3
195x3x3

Snatch Grip DL from Aerobic Step:
225x5
255x5
285x5 (Straps)
315x5 (Straps)

Wanted to work up to a max, but cut back in the spirit of an actually deload week, not just picking up where I left off. These felt better back-position wise than my regular deadlifts, and I need to remember to really get set my back when I do conventional deadlifts.

Front Squats + Fat Bar Pull Ups:
Barx5+5
135x5+5
185x5+5x3

Incline DB Bench + Face Pulls:
Some Face Pulls
Some Feet Elevated Pushups
60+25x12+15x3

Roman Chair Situps:
BWx15x2

…alternated w/…

Stretching:
Hamstring Band Stretchx2
Quad Death Stretchx2

Comments:
Exam is over and I feel pretty good about it, much better than the midterm. It could turn out that I did not know it at all, and thought I had it right, when actually it was all wrong, but I’m going to let it go and not worry about it. If I fucked up bad, I will not get company reimbursement and I will be out $1300, which would truly suck balls.

But taking the time to study was worth the time missed lifting and it was a good week for a deload anyway, so next week will return to normally scheduled programming, and I’ll try to get some metcons and conditioning work in the rest of this week as I owe at least 2 conditioning workouts from hell, because I am skipping them.

On other notes, I need to stop throwing gym clothes in my bag w/ my oly shoes as the stank from my shoes is getting over my gym clothes. Its fucking terrible and the worst thing is, is that I put deodorizer in my oly shoes after every workout, so maybe I will throw them in the wash.

I also need to stop taking 1/2 a spike before my workouts, because although I love it, it lasts a good 2 hours post workout when I need to be chilling out down-timing it, not excessively commenting my training log.