Electron Posted July 31, 2013 Author Share Posted July 31, 2013 Just one-third of the way into my program, and my scheduling is keeping me from training frequently. Going into the 4th week, starting today. With new resolve I will complete my program. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 1, 2013 Author Share Posted August 1, 2013 7/31: W4D1, Clean max and Press Clean 126x1 (Previous PR) 131x1 136x1 (PR by 10#s) 146xF 141xF Press Warm up: 45x5, 65x5, 85x2 Working: 95x5, 95x4, 95x3 (gassed. Waited too long in between sets and my muscles got cold) Quote Link to comment Share on other sites More sharing options...
Electron Posted August 4, 2013 Author Share Posted August 4, 2013 8/1: W4D1 continued, Squats Squat: 20 reps @120 (5# increase) Quote Link to comment Share on other sites More sharing options...
Electron Posted August 6, 2013 Author Share Posted August 6, 2013 8/5: W4D2, RT RT Warm up: 45x5, 45x5, 55x5, 65x3, 75x2 Working: 87.5x5, 87.5x5, 87.5x5, 100x1(RH-PR!!) 1 Quote Link to comment Share on other sites More sharing options...
Electron Posted August 8, 2013 Author Share Posted August 8, 2013 8/6: W4D3, Bench Press Bench Warm up: 45x5, 45x5, 70x5, 95x3, 120x2 Working: 150x5(easy), 150x5(lost groove), 150x4(felt good for 6, but got stuck and missed a rep) Note: I seem to always get stuck or lose the groove on the second working set. Need to find out why this is and fix it. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted August 9, 2013 Share Posted August 9, 2013 Are you losing your groove toward the end of the set? If so, maybe try doing less reps, and more sets. Instead of 3 working sets of 5, try 5 working sets of 3. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 9, 2013 Author Share Posted August 9, 2013 It'd be a bit hard to do that with my setup, because it takes a lot of effort to rack the bar bc of the bar rests being too high. It's easier to unrack a lighter weight and work more reps without hurting myself. I think it may be caused by my concentration being better in my first and last sets. Not completely sure yet, but I could try refocusing before the second set. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 12, 2013 Author Share Posted August 12, 2013 Training hasn't been regular at all. I've been spending all my time learning about automotive maintenance and repair, something that I've no prior knowledge of. This will continue for the next 11 weeks, at the very least. I need to be able to work on both skills at the same time. Tonight, I will do 20 rep squats and pull ups. No excuses. 1 Quote Link to comment Share on other sites More sharing options...
Electron Posted August 15, 2013 Author Share Posted August 15, 2013 8/11: W4D4, Pull ups and Squats Pull Up (With neutral grip, done as explosively as possible.) Warm up: BWx5, BWx5, 15x5, 30x3, 45x2 Working: 60x5, 60x5, 60x5 Squat 125x10 Note: Needed 20, but bottomed out. One more 20 rep workout and I'll be switching over to 3x5 scheme. 1 Quote Link to comment Share on other sites More sharing options...
Electron Posted August 20, 2013 Author Share Posted August 20, 2013 8/14: W4D5, Cleans Cleans Warm up: 85x3, 85x3 Working: 121x3, 121x3, gassed. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 20, 2013 Author Share Posted August 20, 2013 8/16: W4D6, Press Press Warm up: 45x5, 45x5, 55x5, 70x3, 85x2 Working: 96.25x2(light, but lost groove), 96.25x1, 96.25x1 Note: getting back into things after slacking for some time. All lifts will probably need a week to get back to normal. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 21, 2013 Author Share Posted August 21, 2013 8/19: W4D7, Pinch and Squat Pinch 4x10s, air (L) 4x10+Pin, air (L) 3x10+Pin+15, air (R+L) Squat... Last day for 20 reps!!!! 125x20 -Racked once @15th rep -Bottomed out @20th rep -Ground out one more. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 24, 2013 Author Share Posted August 24, 2013 8/23: W5D1, Squat max and Press Squat 125x1 155x1 (Easy. Previous PR) 165x1 (PR by 10#s! Had to grind it out but felt light.) Press (W4D1 Redo) Warm up: 45x5, 45x5, 55x5, 70x3, 85x2 (Had to take a 30min break in order to drive a friend) Working: 95x5, 95x5, 95x4(lost groove and missed) Note: the reps were easy because my form was great this time. I want to keep it that way and use my stretch reflex at the bottom. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 27, 2013 Author Share Posted August 27, 2013 8/24: W5D2, RT RT Warm up: 45x5, 45x5, 55x5, 65x3, 75x2 Working: 90x5, 90x5, 90x5(barely held on L, but a 2.5# increase) Note: Warm ups done with regular and wrist-curl positions. Doing the bent elbow style, it's more effective for me by far. But it left my forearms extremely sore, as well as my biceps, rear heads of deltoids, traps. Wanted to do chin ups after but couldn't. Quote Link to comment Share on other sites More sharing options...
Electron Posted August 31, 2013 Author Share Posted August 31, 2013 8/28: W5D3, Squat and Bench @TxState Rec Squat Warm up: 45x5, 45x5, 90x5, 115x2 Working: 135x5, 135x5, 135x5 Note: Did great. Exploded down, shot back up. However, a gym employee told me that my eyes should be pointing to the sky when I squat... He made another (perhaps more valid point) about my lockout position. In lockout, I tend to keep my hips forward and arch my back a little, and then unlock that and shoot down into the rep. I learnt this from performing 20 rep squats this summer, and it takes off all tension from my spine. Maybe I should post a video of this for constructive criticism but I feel it's good form. Bench Warm up: 45x5, 45x5, 95x5, 75x5, 125x2 Working: 152.5x3, 150x2, 135x5 Note: didn't do too well with bench. Will try again later. Quote Link to comment Share on other sites More sharing options...
Electron Posted September 2, 2013 Author Share Posted September 2, 2013 9/1: W5D4, Axle Deadlift Axle Warm up: 85x5, 85x5, 110x5, 135x3, 165x2 Working: 190x5, 190x3 Note: back is limiting me. I hadn't deadlifted in over a month, I need to do it a lot more frequently if I want to pull 2xBW soon. Quote Link to comment Share on other sites More sharing options...
Electron Posted September 8, 2013 Author Share Posted September 8, 2013 9/4: Strongman Stuff/Feats of Strength Met up with my friend Tom and chilled at his place. Went through many feats... He ripped his first deck (Dollar Tree 2for1), I bent my first nail (Green, DO, easy as pie). Also, tore my first phonebook legitimately. Grip&rip, then spined it. (San Marcos directory, 0.8") Got a deck of Dollar Tree 2for1s in quarters, and then did another with mitts on. Took a while due to tired grip. Then we took shots of vodka. This was unfortunate for my girlfriend who was also there with us, because she ended up being curled by Tom and we attempted chin ups with her hanging from us. Fun time. Quote Link to comment Share on other sites More sharing options...
Electron Posted September 8, 2013 Author Share Posted September 8, 2013 9/5: W5D5, Squats and AW Practice Squat Warm up: 45x5, 45x5, 70x5, 95x3, 115x2 Working: 137.5x5, 137.5x5, 137.5x5(2.5# increase) AW Pulled with Mike Hann and his roommate Garrett. Learned some technique and practiced for about 2 hours. Garrett felt easy to take but is physically stronger than me. If he trains his toproll, I'll be the one beaten. Mike is strong as usual and a very good teacher. We'll be pulling weekly. Quote Link to comment Share on other sites More sharing options...
Electron Posted September 30, 2013 Author Share Posted September 30, 2013 Haven't been posting regularly, but I have been keeping up in the gym. 9/8: AW Practice Total 5 people. 2 hrs. 9/11: Strongman/Feats of Strength First try at bending. Went to Lowes, and bought some nails and bolts. Kinked a ringed 60D, then bent a green nail. Bent a G2 shiny bolt. Bent some 60Ds. Went back to the 60D ring, and it snapped. Got an idea of where my current bending level is. 9/11: W5D6, Axle Warm up: 85x5, 85x5, 115x5, 145x3, 175x2 Working: 200x6, 200x4(Alt grip) 9/12: AW Practice Went to Mike's. Worked straps and hypotheticals (if-then). Tried bending in towels. Kinked yellow. 1.5 hrs. 9/17: W5D7, Curl Max and Axle Curl: 85x1, 90x1(Max, strict) Axle: 155x2, 195x1, 225x1(Just shy lockout), 225xF 9/18: Strongman/Feats of Strength Lowes again. Picked up a collection of things. Bent a screw (Mistakenly thought it was a timber tie... These were marketed as Timbertite). Bent a G2, easy. Tried a yellow nail, but didn't budge. Eventually, it kinked 10º. Curl: 65x5, 65x5 9/19: AW Practice 9/22: W6D1, Squat and Press, Front Squat Max Squat Warm up: 45x5, 45x5, 70x5, 95x5, 115x2 Working: 140x5, gassed. Press (Shoulder hurt, did these between squats) 45x5, 45x5, 70x10, 95x4 Front Squat 140xF, 85x1, 100x1, 115x1, 130xF(just shy of lockout), 130xF Front squats feel weird. 9/26: W6D2, RT Warm up: 45x5, 45x5,, 55x5, 70x3, 80x2 Working: 92.5x5(mini reps, no chalk) Timed holds: 75#s R-17s, L-9s, R-13s, L-8s Tried one hand cleans @80#s, right goes high enough, but no lockout. Left needs to get the weight higher. 9/27: W6D3, Squat and Bench Squat Warm up: 45x5, 45x5, 70x5, 95x3, 115x2 Working: 140x4, gassed Note: Can almost pistol squat 50#s now. Since my lifts are stalling and I have 6 weeks left, I will be eating and drinking milk like a hog to put on weight and strength. Will do higher reps in squats, and working up to GOMAD. Milk intake will be measured. Quote Link to comment Share on other sites More sharing options...
Electron Posted September 30, 2013 Author Share Posted September 30, 2013 9/28: W6D4, Chin ups Chin up (Ladder format) BW ladder: 1, 2, 3, 4, 5 Weighted @60#s: 1, 2, 3, 1, 2, 3 Note: Ladders are convenient for getting quick work in. Thanks, comrade Pavel. 1 Quote Link to comment Share on other sites More sharing options...
Ivarboneless Posted September 30, 2013 Share Posted September 30, 2013 9/12: AW Practice Went to Mike's. Worked straps and hypotheticals (if-then). It's interesting that you referred to those as hypotheticals. That's what we call invented sets of facts in law school. It seems I can't even escape law school at armwrestling practice! You did very well at that practice. I'll be free to pull this Thursday. Sorry I couldn't make it last time; I had too much reading and too many hypotheticals to consider. Look out for Garrett. Either I'm getting weaker or he's starting to get back to his old form again. Quote Link to comment Share on other sites More sharing options...
Electron Posted September 30, 2013 Author Share Posted September 30, 2013 It was the only name that made sense to me. Think of it as a review for any exams you have coming up. On thursday, I may have something to do. I'll keep you posted but hopefully we can all get together. Quote Link to comment Share on other sites More sharing options...
Electron Posted October 2, 2013 Author Share Posted October 2, 2013 10/1: W6D5, Squat and Press Trying to find a way to simplify and shorten my training... These squats and presses were done alternately. Also experimenting with reps. Trying higher rep squats, and lower rep presses. Squat Warm up: 45x5, 45x5, 65x5, 85x5, 105x5 Working: 125x8, 125x8, 125x8 Press Warm up: 45x5, 45x5, 60x5, 75x3, 90x2 Working: 100x1 (Gassed. Plan was 100x3x3) Drinking lots of milk. Eating tons as well. Quote Link to comment Share on other sites More sharing options...
Electron Posted October 6, 2013 Author Share Posted October 6, 2013 GOMAD Week 1 475oz of whole milk. Quote Link to comment Share on other sites More sharing options...
Mephistopholes Posted October 6, 2013 Share Posted October 6, 2013 475 ounces?! Quote Link to comment Share on other sites More sharing options...
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