…Pretty close to feeling normal on the leg swings, I kept it a bit less dynamic though
Back Squat:
95x25
155x25
225x20
…225 felt heavy on shoulders but the squats were relatively painless
Deadlift:
225x5
…hamstring noticeable on eccentric, not painful but being careful, so I stopped
SLDL:
135x11,15
…felt better as sets progressed
…Feeling better. Didn’t feel hamstring at all on squats and stretching it feels pretty close to normal w/ just a bit of residual soreness. Still not going to deadlift heavy this week, and just let things slowly ramp back up.
Plans for the Future…
I volunteered and was selected to be part of a test group for a new program Eric Cressey has been working on:
Its $200, which comes out to a little more than $12/week for a solid program plus feedback from a very knowledegable, and strong, group of guys. Plus, it is partly in conjunction with the Access and Correct that was released not too long ago, so I can work on any imbalances, postural defects, and flawed movement patterns plus mobility, flexibility, and the rest of that stuff. I’m on and off diligent w/ stretching and my warm ups do some of it, but I’m looking forward to the rest of it.
I probably won’t be logging all of what I’m doing, if I log any of it, but I’m looking forward to the next 16 weeks none the less.
…Up late last night doing an assignment. I got all the problems done and pretty close to right I hope, which felt god. Getting some shit done and getting some sleep.
Squat:
Barx15
135x10
185x5
225x5
255x20
…Relatively easy again. Might have cut depth in order to get a good bounce.
Wide Stance Goodmornign:
Barx20
75x20
95x20
…Hits the sore area good. These felt better as I worked through.
Standing Calves:
135x10
225x10
315x8+7 RP
2 Sets Seated Calves
2 Sets Tibia Raises
Standing Abs
…Going to go for 275x20 Friday then see how I feel, and maybe add +10lbs a week and go for 315. Depends on when this Cressey thing starts.
…Perceived stress level is high given the relative small amount of stress I’m under, however this workout was relatively easy and maybe I’m going through some lifting withdrawal. I really thought I was going to quit my job today.
Press + Pulls Ups:
Some
(135x8+BWx8)x2
(135x6+BWx8)x1
(135x8+BWx8)x2 …w/ some push press
w/ 2 min rest between movements
…Presses felt weak from the start. Cleaned the first rep.
BB Curls:
40x10
60x10
70x10
80x8
w/ 1 min rest
DB Crucifix:
10x30 sec
15x20 sec
20x15 sec
Back Extension:
20,15,10
Static Stretch:
3 Way Band Hamstring Stretch
Kneeling Heel to Butt Stretch
Calves
x 2
Comments:
Feel beat. I’m drinking a Franziskaner right now instead of a protein shake too. I need to discipline myself into getting my ass in bed at night. Being in training limbo isn’t helping the cause.
I’m pretty sure this class is causing me more stress than I will admit, actually I’m admitting it right now, I have figured it out. Pretty killer and I really need to focus all of my free time on studying, outside of lifting and work.
Buddy is coming into town tomorrow for a rugby practice. It will either be us sitting around doing nothing or getting undignified drunk. Training beforehand regardless of what will occur.
A little gymnast girl was in the gym today. She was cute too. Full front splits w/ her body against her leg and she was doing dragon flags w/ ass hanging off the bench. I got her to smile at me, which felt good.
A few minutes ago I was stressed out and ready to move to Peru, now I’m thinking life is good. Franziskaner for the win.
Snatch:
65xSome
95x3
115x2x2
135x1x2
155x1x2
175x1 …Good to here no misses
185xMany Failed Attempts
155x1
175x1 miss,1 good
180x0
-Practiced Missing Behind
Easy up to a point. My pull under is bad and I need to work on really staying strict w/ setup and hitting positions, instead of just trying to pull hard. My power clean is 265, power snatch 185, and full snatch is lower than power snatch. I think I need some snatch form work as those numbers should be higher given clean.
Good Mornings:
45x20
75x20
115x20
…Going for stretch. Feeling much improved but not 100%.
Comments:
Frustrated and need to get back on a solid training program. Numbers need to be going up.
Snatch:
Some
135x1x3
145x1x2
155x1x5 … was going to stop here
165x1
175x1
185x0 185x1 PR
First fixed pull and got in close higher up on my thighs before I went. Second fixed head position as I have a tendency to look down on setup, pull, and recovery, which makes me miss forward.
Back Squat:
135x10
225x10
275x5 …felt heavy and hamstring was slightly aggravated
Good Morning:
Barx20
95x20
Comments:
Hamstring felt a little worse after snatches, so I cut back on squats which felt heavier than they should have been.
Cressey program starts the week of the 15th. It will be the end of my log. I will miss it.
Little box and a 35 lb plate was box. It was right at/teenie bit under parallel. Legs were real wide. Felt fine on hamstring, so went a little further then I planned, but then I reigned it in.
OH Presses + Towel Chins:
Some
(145x5 + BWx6)x5 w/ up to 2 min rests
BB Curls:
40x12
80x10
80x10 w/ just a bit of cheat on last 3
RC Situps and Med Ball Roll Outs
Static Stretch:
3 - Way Band Hamstring
Kneeling Heel to Butt
Calves
x2
Levatator Scapulae
Comments:
Needed this workout which was solid. I lifted in the garage the past couple of days and got in the habit of either drinking coffee or tea because it was cold, so I had a cup of coffee right before this workout and I was zooming.
Box squats were good, and I’m going to ramp up to a max over the next week or so.
Good to go. Experimented w/ the hook grip all the way up to 455. Still not 100% confident w/ it but that will come. Only got 3 w/ the hook grip on 405x5, then switched to mixed grip.
Front Squat:
135x5
185x5
225x5
Back Extensions:
Some
Comments:
Beat and woke up several times in the middle of the night last night thinking it was time to get ready for work. This of course sucked. Part of it may have been too much caffeine during the day and part of it is me anticipating getting up to go to work an hour early to make up for hours missed for class. Still working on getting this figured out.
Cut it short today due to tiredness and 3 days on. Hamstring reacted fine to deadlifts. I was even a bit sore from the box squats and good mornings but the lifting was fine. I’m calling it a 90% recovery, and it still is a bit painful when stretched.
Chin Ups… On Square Fat Bar
BWx5
25x3
45x3
70x3
90xFail
BWx10
DB Reverse Lunges
Up to 75x6/
Single Leg 90 Deg Back Extension
Some
…Left leg is much weaker.
…Most stressful week of my life. First, thought I was going to be looking for a new job, while simultaneously studying the wrong stuff for the hardest exam I’ve ever taken. It could have been a take home and I still wouldn’t have known how to do it. The homeworks, which take me about 10 hours were easier than this thing. I wanted to cry after taking it, but instead went to do squats after having half a spike and a cup of coffee.
…Inactivity has aggravated the hamstring and it aches sporadically while sitting. I felt pretty stupid working up to a heavy single, given this, lack of adequate calories the past couple days, lack of sleep, and pretty rampant cortisol.
…Got 1st 4 week thing from Cressey, which I won’t comment on. Starts sometime soon?
Wanted to check form and depth. Form looks good and I seem to be pushing equally from both legs. Depth was a sliver high on 385 but the rest looked good.
Cressey’s Guinea Pig program starts Monday. There is a 3 day and a 4 day option, and 2 ‘conditioning’ days for both that have several options as well. I’m doing a 4 day upper lower, w/ 2 conditioning days. One of these days will be track work w/ some plyometrics, which should be interesting. Its broken up into 4-4 week phases and is somewhat of a ‘sequel’ to maximum strength.
There’s a lot of stuff in there that I haven’t been doing, so the new movements will be a change of pace. I’ve only seen the 1st 4 week block, and there is a lot of stretching/mobility work in there, and it may be somewhat of a prehab/preparation block for what is to come.
Thats all I feel comfortable saying about it and I will start the workouts Monday.
I tested my vertical leap and I can brush the ceiling of my apartment w/ my hair w/ a one step. Measuring from the top of my head to the wall, this was 29" but when I measured the wall height minus my height it was only 25".
Tested 3rm on chinups yesterday which was kinda disheartening and I may have another go at it tomorrow and hopefully get 90x3 at least.
I’m going to restart carb cycling and will probably log my diet because it does help keep me on track. I’m going to get down to about 175 AM weight, as I don’t feel like getting any smaller than that and then start adding body weight which will be fun.
Power CJ:
240
255x1x3 misses… throwing it out in front
235x1x3 practice
…was moving at a pretty quick pace on these. Less than 1.5 min rest up to the final ones where I was only taking a 2 min or a bit more. Need to practice jerks but it wll have to wait.
Chins:
BWx5
25x3
45x3
80x2
…Still think I should be strong at chins and I’m not. I haven’t trained them in awhile either.
Doing Cressey’s thing for the next 16 weeks. Did the first workout today and am rocked. Was thinking it might have been too slanted towards mobility stuff the first 4 weeks, but I was wrong. Lifted hard and am looking forward to the change of pace from what I’ve been doing.
Going to do a carb cycling approach w/ ample carbs 2 days a week i.e. every meal even pre bed, then 2 moderate i.e. AM carbs up to pre training, then 2 low carb. I was going to try and lose weight but after I got home, I was about to fall asleep in my chair, then I feasted on hashbrowns and eggs, so I’ll try to keep it controlled and see what happens.
Most of my carb meals have between 30 and 60g. I’m doing 60g for the bigger meals, then 30-40g of snacks. I have it semi planned, but I’m only going to be strict on low carb days.
This marks the end of my log. Goodluck to everybody who checks this out and I’ll be back in 4 months.