warmup - cossack sequence and other floor work, also an assisted one-arm chin each side as an experiment to wake up the abs. Did index finger assist at the end of the chinup bar, did right first, got it, didn't get all the way up on the left side, will try left first next time. This is a good difficulty level for me.
shoulder dislocates
NB: Left shoulder sore this morning, feels like the getups are finally starting to tax it in a way I've been avoiding, don't know how this will impact pressing.
SQ:
bar x 1
135 x 3
165 x 1
185 x 1, 2, 1, 1 - getting used to back squatting. All felt deeper than they looked on video, but nonetheless all were more than legal depth.
No backoff sets today - short on time and legs a little tired, perhaps from all the walking, too - about 7 miles in the previous 2 days.
DB BP: 25's x 5
BP:
bar x 5
135 x 3
155 x 1
180 x fail - nothing hurt, but I did slightly narrow my grip because wider seemed to bother whatever is sore in my shoulder. Lots of failed reps at various things lately, not good, but educational as they're all on relatively new lifts for me - sumo DL, front squat, and BP.
165 x 2 - good
Onward and Upward
Thursday, January 31, 2013
Wednesday, January 30, 2013
Week 8, Wed Mid-Week Variety - stretching, walking, windmills, getups
Yesterday, after lifting, walked 3-4 miles taking care of some errands here in town - felt fantastic. Right hip was a little sore at times but today it feels great, as does the rest of me. The weather was unseasonably warm.
Qigong-like body slapping,
cossack sequence,
kick up into wall-support handstand - first in a while, didn't go terribly well but still got some upside down time and some exercise,
furniture slider assisted one arm, two leg pushups - just one each side, haven't done these in a while.
bw getups to elbow, reps on each side
Walked another 2 miles on errands - another warm day, even warmer than yesterday, and supposed to be the last for a while, so must take advantage of it.
16 kg getups to hand, just a few, definitely feel it at the rib dysfunction spot, not sure how to work around this, am compensating, for sure. Left side up is fine, it's the right side up, left down that's the problem, as always.
Press 12 kg from split, several each side - been a while but form starting to return.
Windmill - 12 kg, left first, 3
About to walk again on a few more short errands in town.
Onward and Upward
Qigong-like body slapping,
cossack sequence,
kick up into wall-support handstand - first in a while, didn't go terribly well but still got some upside down time and some exercise,
furniture slider assisted one arm, two leg pushups - just one each side, haven't done these in a while.
bw getups to elbow, reps on each side
Walked another 2 miles on errands - another warm day, even warmer than yesterday, and supposed to be the last for a while, so must take advantage of it.
16 kg getups to hand, just a few, definitely feel it at the rib dysfunction spot, not sure how to work around this, am compensating, for sure. Left side up is fine, it's the right side up, left down that's the problem, as always.
Press 12 kg from split, several each side - been a while but form starting to return.
Windmill - 12 kg, left first, 3
About to walk again on a few more short errands in town.
Onward and Upward
Tuesday, January 29, 2013
Week 8, Day 2 - Incline BP 130, DL Frog 315
warmup - very little
Incline BP
bar x 8
95 x 3
105 x 2
115 x 2
130 x 1, 1 - slow negative
DL Frog;
225 x 2
275 x 1
295 x 1
315 x 1 - slow but solid, lockout is tougher this form
switch to over/under grip
315 x fail, right under (weaker of the two grips) - felt discomfort in knees, legs are tired
Try DL conventional
315 x fail, right under - just plain tired, will try back off to 295
Enough DL for today - on Friday, will try to get Frog DL 295 x 3-5 with a competition grip. Today was good - 315 with a new DL form and without having done more than 285 in this form is good result and my DL will get stronger over the next few weeks.
Stretched calf/hamstrings, then
HLR: 1
Onward and Upward
Incline BP
bar x 8
95 x 3
105 x 2
115 x 2
130 x 1, 1 - slow negative
DL Frog;
225 x 2
275 x 1
295 x 1
315 x 1 - slow but solid, lockout is tougher this form
switch to over/under grip
315 x fail, right under (weaker of the two grips) - felt discomfort in knees, legs are tired
Try DL conventional
315 x fail, right under - just plain tired, will try back off to 295
Enough DL for today - on Friday, will try to get Frog DL 295 x 3-5 with a competition grip. Today was good - 315 with a new DL form and without having done more than 285 in this form is good result and my DL will get stronger over the next few weeks.
Stretched calf/hamstrings, then
HLR: 1
Onward and Upward
Monday, January 28, 2013
Week 8, Day 1 - FSQ 185 x 1, SQ 175 x 1, DB BP 50's x 7 (PR)
warmup - not much
Felt pretty lousy over the weekend - bloody nose on Saturday, and stuffy sinuses on top of that. Felt marginally better by Sunday night after staying in and doing almost nothing for two days. Today, better still although not 100%. It helps immensely that the super-cold weather is in the process of leaving - got above freezing outside for the first time in 10 days yesterday.
FSQ
bar x 5 pause and exhale
95 x 5 pause and exhale
135 x 5 - pause 4, pause-exhale 1
165 x 1
185 x 1, 1, 1, fail - oh, well, still too much weight on my heels
Thinking about the WNPF meet on Feb 23, so will start some back squats.
SQ - will try some back squats today as well, all deep, all bounced
bar x 10
95 x 6
135 x 4
155 x 1 - easy
175 x 1, 1 - both nice and deep, and that's enough squatting for today,
DB BP
25's x lost count, 6-8 reps, I think, long pauses and several breaths on each
50's x 7 = PR
Tomorrow, will try for up to 325 as a single in the Frog DL if the ramp-up feels good. This will be quite a change from last Friday's 285 x 6 so we'll see how it goes, might settle for 300-315 for a double or triple tomorrow. Then 335 and 345 the week after, 355 and 365 after that, and then off for a week until the meet.
Finish with 16 kg - press, 2 windmills each side.
Onward and Upward
Felt pretty lousy over the weekend - bloody nose on Saturday, and stuffy sinuses on top of that. Felt marginally better by Sunday night after staying in and doing almost nothing for two days. Today, better still although not 100%. It helps immensely that the super-cold weather is in the process of leaving - got above freezing outside for the first time in 10 days yesterday.
FSQ
bar x 5 pause and exhale
95 x 5 pause and exhale
135 x 5 - pause 4, pause-exhale 1
165 x 1
185 x 1, 1, 1, fail - oh, well, still too much weight on my heels
Thinking about the WNPF meet on Feb 23, so will start some back squats.
SQ - will try some back squats today as well, all deep, all bounced
bar x 10
95 x 6
135 x 4
155 x 1 - easy
175 x 1, 1 - both nice and deep, and that's enough squatting for today,
DB BP
25's x lost count, 6-8 reps, I think, long pauses and several breaths on each
50's x 7 = PR
Tomorrow, will try for up to 325 as a single in the Frog DL if the ramp-up feels good. This will be quite a change from last Friday's 285 x 6 so we'll see how it goes, might settle for 300-315 for a double or triple tomorrow. Then 335 and 345 the week after, 355 and 365 after that, and then off for a week until the meet.
Finish with 16 kg - press, 2 windmills each side.
Onward and Upward
Friday, January 25, 2013
Week 7, Day 4 - Incline BP 130 x 1, Frog DL 285 x 6
Notes - yesterday, played a show, then lifted, then taught. This morning, played two shows back to back and am about to lift - and I am t-i-r-e-d. After lifting, I'll teach for 3 hours, then play my third show of the day. Sinuses are stuffy, weather's been freezing, nose bleed this morning - ugh...
Incline BP:
bar x 12
95 x 3 exhaled
115 x 2 paused - unpleasant but zero psych, too. Need a little mental energy for the next set ...
130 x 1 - not a great one rep, either, tried 2nd but no go.
120 x 2 - slow, controlled negative after 2nd rep
115 x 2 - enough pressing for my tired back and tired shoulders today
Frog DL:
225 x 2 - wow, felt really light - funny, as the presses felt heavy. Weight just flew up.
285 x 6 - decided to go +10 today, +5 is just not enough at this weight and I'm pretty well used to Frog DL by now. I also can't count - seems like I wanted 5 touch-and-gos so I got 6 reps - had trouble holding onto that last rep but it doesn't look like it on the video.
Video: http://youtu.be/Ht87LKWLyh8
Onward and upward.
Incline BP:
bar x 12
95 x 3 exhaled
115 x 2 paused - unpleasant but zero psych, too. Need a little mental energy for the next set ...
130 x 1 - not a great one rep, either, tried 2nd but no go.
120 x 2 - slow, controlled negative after 2nd rep
115 x 2 - enough pressing for my tired back and tired shoulders today
Frog DL:
225 x 2 - wow, felt really light - funny, as the presses felt heavy. Weight just flew up.
285 x 6 - decided to go +10 today, +5 is just not enough at this weight and I'm pretty well used to Frog DL by now. I also can't count - seems like I wanted 5 touch-and-gos so I got 6 reps - had trouble holding onto that last rep but it doesn't look like it on the video.
Video: http://youtu.be/Ht87LKWLyh8
Onward and upward.
Thursday, January 24, 2013
Week 7, Day 3 - FSQ 185 x 1, 2 and BP 175 x 2
Morning performance to play, plus errands, we'll try lifting and see how it goes.
Tried shoulder dislocates w/ a stick but had a stiff neck - neck work, Egyptians, cossack sequence, shoulder dislocates again, this time they went.
FSQ:
bar x 2, 4
135 x 5 - paused and exhaled. I think this is the first time I've done a set of 5 paused/exhaled FSQ @ 135 lbs.
155 x 1, 175 x 1 - only short rest between
185 x 1 - slow but will try to get another single in a few minutes
185 x 2 - hey, I was hoping for another single, but on the first single, I felt tight and the lift felt easy so I did another - nice, nice, nice! Enough of this weight for today, 3 total is up from 1 total just last week.
155 x 4 - paused, again one rep more than last week, excellent result, could have gotten a 5th rep but didn't want to be a pig about it.
DB BP: 25's x 5 - several breaths on each
BP:
bar x 5 - paused and exhaled
135 x 3 - paused
155 x 1 - paused
175 x 3 - nope, got 2 reps, got the 3rd up and moving but it feels like my right shoulder just isn't tight and I had to have my spotters (my 2 sons) take it. <sigh> This is the third - third! - time I've tried 175 x 3 and failed on the 3rd rep.
Oh well, we'll go on with doubles for next workout.
Hey, maybe a back-off set - 155 x 3, paused
OK, another back-off set - 135 x 3 - longer pauses but still no exhale. 135 exhaled is maybe a new frontier to conquer - soon ....
Let's try some kettlebell pressing, which I cut out a week or two ago - it'll be back-off training instead of before the barbell work.
24: mil press, lf, 2 - OK, that works, can try for more reps next time, will keep mil press and not c&p format because it more specifically addresses my goals. Long pause at the top of each rep, stretch, aahh.
Onward and Upward
Tried shoulder dislocates w/ a stick but had a stiff neck - neck work, Egyptians, cossack sequence, shoulder dislocates again, this time they went.
FSQ:
bar x 2, 4
135 x 5 - paused and exhaled. I think this is the first time I've done a set of 5 paused/exhaled FSQ @ 135 lbs.
155 x 1, 175 x 1 - only short rest between
185 x 1 - slow but will try to get another single in a few minutes
185 x 2 - hey, I was hoping for another single, but on the first single, I felt tight and the lift felt easy so I did another - nice, nice, nice! Enough of this weight for today, 3 total is up from 1 total just last week.
155 x 4 - paused, again one rep more than last week, excellent result, could have gotten a 5th rep but didn't want to be a pig about it.
DB BP: 25's x 5 - several breaths on each
BP:
bar x 5 - paused and exhaled
135 x 3 - paused
155 x 1 - paused
175 x 3 - nope, got 2 reps, got the 3rd up and moving but it feels like my right shoulder just isn't tight and I had to have my spotters (my 2 sons) take it. <sigh> This is the third - third! - time I've tried 175 x 3 and failed on the 3rd rep.
Oh well, we'll go on with doubles for next workout.
Hey, maybe a back-off set - 155 x 3, paused
OK, another back-off set - 135 x 3 - longer pauses but still no exhale. 135 exhaled is maybe a new frontier to conquer - soon ....
Let's try some kettlebell pressing, which I cut out a week or two ago - it'll be back-off training instead of before the barbell work.
24: mil press, lf, 2 - OK, that works, can try for more reps next time, will keep mil press and not c&p format because it more specifically addresses my goals. Long pause at the top of each rep, stretch, aahh.
Onward and Upward
Wednesday, January 23, 2013
Wednesday - Variety Day
Floor work, cossack-like stuff that I do.
NB: In the middle of an absolutely crazy week of extra rehearsals and performances plus my full teaching load at home.
Getups to elbow or hand
bw: 12 x 3
16, 24, 28 singles
32 kg fail to elbow - haven't been doing many getups, should revisit. After getting to the elbow, the rest of the movement is easy for me, so probably a bit more 24 kg to the elbow practice is warranted.
Windmill - bw only, left up first, 3 - always a nice stretch
Onward and Upward
NB: In the middle of an absolutely crazy week of extra rehearsals and performances plus my full teaching load at home.
Getups to elbow or hand
bw: 12 x 3
16, 24, 28 singles
32 kg fail to elbow - haven't been doing many getups, should revisit. After getting to the elbow, the rest of the movement is easy for me, so probably a bit more 24 kg to the elbow practice is warranted.
Windmill - bw only, left up first, 3 - always a nice stretch
Onward and Upward
Tuesday, January 22, 2013
Week 7, Day 2 - Incline BP 125 x 3, Frog DL 275 x 5
Incline BP:
bar x 12 - no real wamup or stretching today
95 x 4 - paused and exhaled
115 x 2 - paused and exhaled (2nd rep, can't do it on first)
125 x 3, 2 - right shoulder feels disconnected, tried to fix on second set, bar is not going up evenly but I don't think it's awful, either.
I guess we're doing triples for our incline BP now, eh? :)
DL: Frog
225 x 2
275 x 5 - video at http://youtu.be/7hJaHWCnsqY
Didn't quite touch as lightly between reps as I'd like.
I guess we're doing triples for our incline BP now, eh? :)
DL: Frog
225 x 2
275 x 5 - video at http://youtu.be/7hJaHWCnsqY
Didn't quite touch as lightly between reps as I'd like.
Onward and Upward
Monday, January 21, 2013
Week 7, Day 1 - FSQ 1 x 185 = PR, DB BP 50's x 6 reps = PR
FSQ: - new rep scheme today, experimenting
bar x 8
95 x 6 - reps 1 and 6 very long pause w/ several breaths each, reps 2-5 bounced
115 x 1 pause/exhale and 5 bounced, total 6 in set
135 x 1 pause/exhale 1 breath + 4 bounced, total 5
155 x 1 bounced
165 x 1 bounced
175 x 1 bounced
185 x 1 bounced - a PR, I've never done 185 before. Well below parallel but not really deep-deep
trying a back-off set
155 x 3 - deep-deep, paused but not exhaled. This feels very good and like what I need to do more of.
Last week proved that 180 x 3 doesn't mean 185 x 1 is possible. I swear, spending a half-day in Nike Free shoes before last week's disasterous FSQ session was part of the problem.
DB BP:
25's x 5 pause/exhale
50's x 6 - PR reps @ this weight. Pause but no exhale
Onward and Upward!
bar x 8
95 x 6 - reps 1 and 6 very long pause w/ several breaths each, reps 2-5 bounced
115 x 1 pause/exhale and 5 bounced, total 6 in set
135 x 1 pause/exhale 1 breath + 4 bounced, total 5
155 x 1 bounced
165 x 1 bounced
175 x 1 bounced
185 x 1 bounced - a PR, I've never done 185 before. Well below parallel but not really deep-deep
trying a back-off set
155 x 3 - deep-deep, paused but not exhaled. This feels very good and like what I need to do more of.
Last week proved that 180 x 3 doesn't mean 185 x 1 is possible. I swear, spending a half-day in Nike Free shoes before last week's disasterous FSQ session was part of the problem.
DB BP:
25's x 5 pause/exhale
50's x 6 - PR reps @ this weight. Pause but no exhale
Onward and Upward!
Friday, January 18, 2013
Week 6, Day 4 - Incline BP 120 x 3, DL Frog 270 x 5
Excellent warmups upstairs today - full cossack sequence plus body slapping plus a few bar hangs - does everything.
Short on time.
Incline BP:
bar x 3, 10
95 x 3 - paused and exhaled
120 x 3 good reps, picked my butt up for the 4th, try again - 2 reps, did a slow, controlled negative on the last rep
DL: Frog
225 x 2
270 x 5 - wanted to do 275 for ease of loading but sticking strictly with the plan, +5/session, 2 sessions/week, so +10/week. video: http://youtu.be/z9cRoiI1Rug
Out of time
Onward and Upward
Short on time.
Incline BP:
bar x 3, 10
95 x 3 - paused and exhaled
120 x 3 good reps, picked my butt up for the 4th, try again - 2 reps, did a slow, controlled negative on the last rep
DL: Frog
225 x 2
270 x 5 - wanted to do 275 for ease of loading but sticking strictly with the plan, +5/session, 2 sessions/week, so +10/week. video: http://youtu.be/z9cRoiI1Rug
Out of time
Onward and Upward
Thursday, January 17, 2013
Week 6, Day 3 - FSQ 135 x 10, BP 170 x 3
warmup - cossacks, wall squats, OHS w/ empty bar, shoulder dislocates w/ stick
I need some squat re-education. I posted this on the StrongFirst.com forum today
Of course, having said that, today is _not_ the day to squat heavy, after multiple failed reps earlier in the week. Some light squatting, which as admitted above, I do like, is the ticket - a tonic, a chance to play with form.
FSQ:
bar x 4 - paused, exhaled, explode up. Phone rang after 4 reps
95 x 5 - paused, exhaled, explode up.
95 x 10 - bounced at the bottom and exploded up. I'm finding I need more turnout than I thought, and a narrower stance as well. Perhaps things learned from Frog DL...
115 x 5 - paused, exhaled, explode up - can't come up as fast w/ this weight as w/ 95
115 x 10 - bounced, short pause after 5th because I was losing my balance
135 x 2 - paused and exhaled and exploded up - slower but not bad
http://youtu.be/X5PTsE9amOY
135 x 10 - bounced, started slowing on 8th rep.
http://youtu.be/FV6mvGsawVw
A few thoughts
First, there is a big fear factor for me in squatting. I get nervous about my back which, while understandable given my back history, is something I now need to get over. Bouncing squats means moving quickly which means giving up what I had been calling control and now I think was a misplaced stiffness.
Second, 135 x 10 done this way is a PR set for me. I'd done 135 x 12 before but those were "breathing" squats - that set took a lot longer and had more rest built into it than today's This was a snappy 135 x 10 and I am definitely stronger than a few months back at the front squat.
Third, I am going to stick with bounced, deep front squats. Deep - no question. But I think I'm going to keep the bounce, in combination with some paused and paused/exhaled training, because it helps me over my fear factor with moving my back. I would love to show up at PL meets and do deep, bounced back squats - but we'll take that up when I switch to back squatting in another six weeks or so.
DB BP: 25's x 5 paused and exhaled
BP
bar x 8
135 x 2 - paused 1st rep, paused and briefly exhaled 2nd rep, first time trying exhale w/ bar on chest @ 135
155 x 1
170 x 3 - Third rep was slow but it went and it didn't stop. Pauses were solid on all reps, better than last week's 165 x 3 in that regard. Focusing on a strong back arch.
Looking back on old training blog entries, I see I've gotten 170 x 3 before - twice in the run-up to the Nov, 2012 WNPF meet - but never 175 x 3, so next week's will be a PR triple if I get it. I have another crazy week next week, and lifting Thu and Fri will be after AM performances at my wife's school, so we'll see how it goes and how I feel.
No nuthin' else today - no swings, HLR, etc.
Onward and Upward
I need some squat re-education. I posted this on the StrongFirst.com forum today
A lesson I figured out today:
I can't deadlift light. The bar just feels dumb to me with less than 225 on it, even with only a 365 max. My wife says my 225 DL's look like I'm picking up a bag of groceries. I don't love heavy deadlifting and I don't hate it, I just do it. Doing it isn't fun but it's satisfying.
I love to squat light. People at meets watch my warmups and comment on how beautiful my form is, but I'm clueless when the weight gets heavy. I get to a certain point where, even though I could triple a certain weight, if you add 10 lbs. to the bar, I can't do it even once.
My lesson: I'll know I've finally learned how to squat when I no longer enjoy it with light weights nor fear it with heavy ones, but when light weights feel too light and heavy ones hold no fear for me.
Of course, having said that, today is _not_ the day to squat heavy, after multiple failed reps earlier in the week. Some light squatting, which as admitted above, I do like, is the ticket - a tonic, a chance to play with form.
FSQ:
bar x 4 - paused, exhaled, explode up. Phone rang after 4 reps
95 x 5 - paused, exhaled, explode up.
95 x 10 - bounced at the bottom and exploded up. I'm finding I need more turnout than I thought, and a narrower stance as well. Perhaps things learned from Frog DL...
115 x 5 - paused, exhaled, explode up - can't come up as fast w/ this weight as w/ 95
115 x 10 - bounced, short pause after 5th because I was losing my balance
135 x 2 - paused and exhaled and exploded up - slower but not bad
http://youtu.be/X5PTsE9amOY
135 x 10 - bounced, started slowing on 8th rep.
http://youtu.be/FV6mvGsawVw
A few thoughts
First, there is a big fear factor for me in squatting. I get nervous about my back which, while understandable given my back history, is something I now need to get over. Bouncing squats means moving quickly which means giving up what I had been calling control and now I think was a misplaced stiffness.
Second, 135 x 10 done this way is a PR set for me. I'd done 135 x 12 before but those were "breathing" squats - that set took a lot longer and had more rest built into it than today's This was a snappy 135 x 10 and I am definitely stronger than a few months back at the front squat.
Third, I am going to stick with bounced, deep front squats. Deep - no question. But I think I'm going to keep the bounce, in combination with some paused and paused/exhaled training, because it helps me over my fear factor with moving my back. I would love to show up at PL meets and do deep, bounced back squats - but we'll take that up when I switch to back squatting in another six weeks or so.
DB BP: 25's x 5 paused and exhaled
BP
bar x 8
135 x 2 - paused 1st rep, paused and briefly exhaled 2nd rep, first time trying exhale w/ bar on chest @ 135
155 x 1
170 x 3 - Third rep was slow but it went and it didn't stop. Pauses were solid on all reps, better than last week's 165 x 3 in that regard. Focusing on a strong back arch.
Looking back on old training blog entries, I see I've gotten 170 x 3 before - twice in the run-up to the Nov, 2012 WNPF meet - but never 175 x 3, so next week's will be a PR triple if I get it. I have another crazy week next week, and lifting Thu and Fri will be after AM performances at my wife's school, so we'll see how it goes and how I feel.
No nuthin' else today - no swings, HLR, etc.
Onward and Upward
Tuesday, January 15, 2013
Week 6, Day 2 - Incline BP 115 x 5, Frog DL 265 x 5
After a crappy squatting day yesterday, cutting back on volume a little today
wamup - walk a couple of miles
Skipping kb press today
Incline BP:
bar x 2, 8
95 x 3
115 x 5, 4 - picked my butt up off the bench for 5th rep of 1st set, all paused on the chest
DL: Frog
225 x 2
265 x 5 - video at http://youtu.be/QFsyuk1qyoU
Not switching to 3's for Frog DL because 265 is still light. Could go up faster but I'm no pig here - it's a new form for me and the slow progress plus the higher rep count are, IMHO, just what the doctor ordered for a new lift.
That's it today - two lifts, minimal warmup, no swings, no abs - feel better already
Onward and Upward
wamup - walk a couple of miles
Skipping kb press today
Incline BP:
bar x 2, 8
95 x 3
115 x 5, 4 - picked my butt up off the bench for 5th rep of 1st set, all paused on the chest
DL: Frog
225 x 2
265 x 5 - video at http://youtu.be/QFsyuk1qyoU
Not switching to 3's for Frog DL because 265 is still light. Could go up faster but I'm no pig here - it's a new form for me and the slow progress plus the higher rep count are, IMHO, just what the doctor ordered for a new lift.
That's it today - two lifts, minimal warmup, no swings, no abs - feel better already
Onward and Upward
Monday, January 14, 2013
Week 6, Day 1 - FSQ 185 x 0, DB BP 50's x 5
Stood for 2 hours at a rehearsal yesterday - we'll see how that plays out today.
warmup:
DB BP 25's x 5, 3 breaths per rep, maximal (read - it hurts) stretch at bottom of each rep.
shoulder dislocates w/ stick, OHS w/ stick
FSQ:
bar x 8 - some paused and exhaled, some Franken grip because my left hand felt tight.
95 x 3 - exhaled
135 x 3
155 x 1 - paused
170 x 1 - no pause but no problem
My son called as I was about to do my work set and I got distracted.
185 x 1 - started to descend, back felt funny, racked it
185 x 1 - back still felt funny, descended all the way, couldn't stand up with it, left it on the pins
185 x 2 - first rep almost no movement, second rep a few inches above parallel but that's all that felt good.
185 x 1 - down, paused, came up only a little, left it on the pins - back feeling better
185 x 1 - again, left on pins but came up a bit first this time. Back still odd
Enough squatting for today, not sure what I'll do next time but I think it will be less than 185
DB BP:
30's x 3 - paused and exhaled
40's x 3 - paused and exhaled
50's x 5 - paused but not exhaled - nice, and a PR as I've never handled a pair of 50 lb. dumbbells before.
Well, an absolutely crappy squatting day, perhaps because of the long rehearsal yesterday, perhaps because my squat weights have been too close to my limits and I'm just burned out. I'll need to regroup for Thursday's planned squat session - my gut tells me to drop a few pound but not more than a few and go for some more volume, e.g, maybe to go back to sets of 8 with a lighter weight. I think 5's to 3's to doubles and singles may simply be too advanced for my current squatting abilities and 8's to 5's to triples and doubles might be, or might have been, better.
Ugh...
warmup:
DB BP 25's x 5, 3 breaths per rep, maximal (read - it hurts) stretch at bottom of each rep.
shoulder dislocates w/ stick, OHS w/ stick
FSQ:
bar x 8 - some paused and exhaled, some Franken grip because my left hand felt tight.
95 x 3 - exhaled
135 x 3
155 x 1 - paused
170 x 1 - no pause but no problem
My son called as I was about to do my work set and I got distracted.
185 x 1 - started to descend, back felt funny, racked it
185 x 1 - back still felt funny, descended all the way, couldn't stand up with it, left it on the pins
185 x 2 - first rep almost no movement, second rep a few inches above parallel but that's all that felt good.
185 x 1 - down, paused, came up only a little, left it on the pins - back feeling better
185 x 1 - again, left on pins but came up a bit first this time. Back still odd
Enough squatting for today, not sure what I'll do next time but I think it will be less than 185
DB BP:
30's x 3 - paused and exhaled
40's x 3 - paused and exhaled
50's x 5 - paused but not exhaled - nice, and a PR as I've never handled a pair of 50 lb. dumbbells before.
Well, an absolutely crappy squatting day, perhaps because of the long rehearsal yesterday, perhaps because my squat weights have been too close to my limits and I'm just burned out. I'll need to regroup for Thursday's planned squat session - my gut tells me to drop a few pound but not more than a few and go for some more volume, e.g, maybe to go back to sets of 8 with a lighter weight. I think 5's to 3's to doubles and singles may simply be too advanced for my current squatting abilities and 8's to 5's to triples and doubles might be, or might have been, better.
Ugh...
Sunday, January 13, 2013
Weekend - See-Saw Press
Yesterday, Saturday, walk to the grocery store and then to meet my wife at a rehearsal, about 1.5 miles, most with a light backpack w/ our groceries - not much, maybe 10-15 lbs.
Today, Sunday, stretch and then, feeling need of something, a bit of body slapping to loosen the shoulder and back, then
2 x 20 kg See-Saw mil press - total 20 reps or 10 each side. I just love the see-saw press, really loosens things up.
Onward and Upward
Today, Sunday, stretch and then, feeling need of something, a bit of body slapping to loosen the shoulder and back, then
2 x 20 kg See-Saw mil press - total 20 reps or 10 each side. I just love the see-saw press, really loosens things up.
Onward and Upward
Friday, January 11, 2013
Week 5, Day 4, 24kg C&P 2x(1-2-3), 28kg PU, Incline BP 110 x 5, Frog DL 260 x 5, 32 kg 1-leg DL, 28 kg swing
warmup - cossack stretch sequence, walk, tried the swing-your-arms Chinese warmup, really hits the arthritis in the left shoulder today - banged it 3 times in pretty rapid succession, decided that enough was enough of that movement today
24 kg C&P and 28 kg PU
1-2-3 w/o putting bell down,
rest 1:00,
PU w/ 28 kg on left foot x 1 - felt weak, might try these a second day
rest 10:00
1-2-3 - way better than the first - better cleans and better presses. Timed, took 1:25 from bell on ground to bell back on ground. Best volume on this yet (in current cycle, of course, have done 5 x 1-2-3-4-5 before)
rest 1:00
PU w/ 28 kg on right foot x 1 - could have gotten a second
Incline BP:
bar x 8
95 x 3
110 x 5 - really solid including good pauses
Decided to try one angle steeper, which is all my bench will do and it pretty much a vertical seatback Also decided to take some weight off the bar for this experiment, so
95 x 3 - ugh, same sticking point as a standing barbell mil press, will have to ask Marty at some point but, for now, going back to the lower bench angle for the rest of this cycle
32 kg - 1-leg contralateral DL, 2 alternating singles - same volume as last time but much more solid, also first time doing these 2x in one week, will try to keep on both DL days.
28 kg - 1-arm swing, 10L + 10R in :35 - form improving
Onward and Upward
24 kg C&P and 28 kg PU
1-2-3 w/o putting bell down,
rest 1:00,
PU w/ 28 kg on left foot x 1 - felt weak, might try these a second day
rest 10:00
1-2-3 - way better than the first - better cleans and better presses. Timed, took 1:25 from bell on ground to bell back on ground. Best volume on this yet (in current cycle, of course, have done 5 x 1-2-3-4-5 before)
rest 1:00
PU w/ 28 kg on right foot x 1 - could have gotten a second
Incline BP:
bar x 8
95 x 3
110 x 5 - really solid including good pauses
Decided to try one angle steeper, which is all my bench will do and it pretty much a vertical seatback Also decided to take some weight off the bar for this experiment, so
95 x 3 - ugh, same sticking point as a standing barbell mil press, will have to ask Marty at some point but, for now, going back to the lower bench angle for the rest of this cycle
Frog DL:
225 x 2
260 x 5 - starting to notice the weight, grip also more fatigued after pullups.
32 kg - 1-leg contralateral DL, 2 alternating singles - same volume as last time but much more solid, also first time doing these 2x in one week, will try to keep on both DL days.
28 kg - 1-arm swing, 10L + 10R in :35 - form improving
Onward and Upward
Thursday, January 10, 2013
Week 5, Day 3: FSQ 180 x 3, BP 165 x 3
Dead tired this week. My wife back to work after a 2-week break, feels like jet lag. This the busiest time of year for us both - new students all the time, our big annual volunteer project, Ridgewood Jamboree, in rehearsal, a show 2 weeks before Jamboree at my wife's school, and so it goes.
IOW, happy that I'm still continuing to move forward with my lifting.
Warmup - OHS w/ empty bar, wall squats, shoulder dislocates, bodyweight windmills, a half-HLR, just to get the abs firing, with a brief pause at the 90 degree spot
FSQ:
bar x 1, 5
135 x 1, 2 - these feel heavy today, 3 - better, 2 - better still, tried letting weight move to a more centered location on foot instead of staying on heels, feels better, still must experiment.
160 x 1 - tried new center-of-foot weight feeling - infinitely better! Can feel it activating all those pressure points (or whatever they're called) under the ball of my foot.
180 x 3 - took a phone call after previous sets and thus felt a little off - wasn't completely engaged with my "new gear" (read: I found my quads), but I have definitely found something new about squatting today. I think warming up this way and getting used to this will absolutely help for all squats after today.
Video http://youtu.be/IMttXxZUEDk
DB BP: 25's x 5
BP:
bar x 5
135 x 3 - skipped 95, not sure if I should have
155 x 1 - still not feeling altogether warmed up and in the groove but next set will tell us
165 x 3 - yeah, not great but did touch and did pause, albeit rather briefly, on every rep. Back stiff and sore, tough to really lean on the arch in my back today
28 kg 1-arm swing, lf, 9L + 9R in about :30 - form improving
Onward and Upward
IOW, happy that I'm still continuing to move forward with my lifting.
Warmup - OHS w/ empty bar, wall squats, shoulder dislocates, bodyweight windmills, a half-HLR, just to get the abs firing, with a brief pause at the 90 degree spot
FSQ:
bar x 1, 5
135 x 1, 2 - these feel heavy today, 3 - better, 2 - better still, tried letting weight move to a more centered location on foot instead of staying on heels, feels better, still must experiment.
160 x 1 - tried new center-of-foot weight feeling - infinitely better! Can feel it activating all those pressure points (or whatever they're called) under the ball of my foot.
180 x 3 - took a phone call after previous sets and thus felt a little off - wasn't completely engaged with my "new gear" (read: I found my quads), but I have definitely found something new about squatting today. I think warming up this way and getting used to this will absolutely help for all squats after today.
Video http://youtu.be/IMttXxZUEDk
DB BP: 25's x 5
BP:
bar x 5
135 x 3 - skipped 95, not sure if I should have
155 x 1 - still not feeling altogether warmed up and in the groove but next set will tell us
165 x 3 - yeah, not great but did touch and did pause, albeit rather briefly, on every rep. Back stiff and sore, tough to really lean on the arch in my back today
28 kg 1-arm swing, lf, 9L + 9R in about :30 - form improving
Onward and Upward
Tuesday, January 8, 2013
Week 5, Day 2 - KB 24 kg C&P, Incline BP 110 x 5,4, Frog DL 255 x 5
warmup - a little stretching, and a walk
24: c&p ladder
24: c&p ladder
1-2-3 - did not put the bell down
rest 10:00
1-2 - excellent, could have easily done more and will do next time.
Incline BP:
bar x 8
95 x 3
110 x 5, 4 - another improvement (hey, another PR - I'm new to this lift) and I think we'll try to keep 5's on this while we're on 3's with the SQ and BP
DL: Frog
225 x 2
255 x 5 - still clean grip
32: 1-leg DL, contralateral, lf, 2 each way
28: swing, 10L + 10R in :35
Onward and Upward
Monday, January 7, 2013
Week 5, Day 1 - Triple FSQ 175, DB BP 45's 6, 5
FSQ - getting to know the difference between ATG ("super deep") and just plain "deep." Did a little demo video for Marty showing 135, stopping at Deep, then continuing to Super Deep.
135 x 2 as described above
155 x 1 ATG
175 x 1 deep but not super-deep - left hand middle finger, which bothers me sometimes during FSQ, was hurting. Stopped, stretched, will try again in a few minutes
175 x 3 - deep but not super-deep, no pause, video http://youtu.be/Av97MS9eY_8 - starting to get tighter because the weight requires it
KB FSQ - 2 x 24 kg, 5 reps - nice backoff set
DB BP:
25's x 6 - long pauses, looking for good position for left shoulder
45's x 6, 5 - excellent result, much better than 1 set x 5 reps a week ago
HLR: 2
28 kg: 1-arm swing, 8L + 8R in about :30
Onward and Upward
135 x 2 as described above
155 x 1 ATG
175 x 1 deep but not super-deep - left hand middle finger, which bothers me sometimes during FSQ, was hurting. Stopped, stretched, will try again in a few minutes
175 x 3 - deep but not super-deep, no pause, video http://youtu.be/Av97MS9eY_8 - starting to get tighter because the weight requires it
KB FSQ - 2 x 24 kg, 5 reps - nice backoff set
DB BP:
25's x 6 - long pauses, looking for good position for left shoulder
45's x 6, 5 - excellent result, much better than 1 set x 5 reps a week ago
HLR: 2
28 kg: 1-arm swing, 8L + 8R in about :30
Onward and Upward
Saturday, January 5, 2013
Saturday - Off, and My Take on Hypertrophy
I was tired, tired, tired by the end of the day yesterday. It represented the last of 5's for the current training cycle, and while I sometimes practice other lifts on variety/off days, today I'm doing nothing but a bit of walking. I treated myself to a homemade Irish Coffee last night after dinner and slept like a log.
My bodyweight this morning was a hefty, for me, 154 lbs. or 70 kg. I have, without a doubt, added a small amount of meat to my bones over the last 4 weeks, and I'm not complaining. It just means I'll have to be a little lower in bodyfat to make weight for my next meet and that's never a bad thing.
I don't think people realize that muscle growth, the much-vaunted "hypertrophy", can occur over a period of a few days of the right combination of exercise, eating, and rest. For me, the holidays were just such a time, and now that they're over, I'll be focusing on not getting to any more than 154 for the next 8 weeks, and perhaps starting to drop back a pound or two - 152 is about right for me to make 148-3/4 lbs. for a meet on fairly short notice since most of that can be accomplished easily with a quick dehydrate, followed by the weigh-in, followed by a nice, big, salty meal with a lot to drink.
Cycles of gaining as little as 2 pounds then dropping back to the same weight usually result in small amounts of muscle gained and fat lost if your exercise and rest are correct. One can decide to put on 20 lbs. while doing 20-rep squats - but why? A lifetime of small, easy to accomplish, positive changes in body composition is just what the doctor ordered to fight the effects of a sedentary lifestyle and aging.
Onward and Upward.
My bodyweight this morning was a hefty, for me, 154 lbs. or 70 kg. I have, without a doubt, added a small amount of meat to my bones over the last 4 weeks, and I'm not complaining. It just means I'll have to be a little lower in bodyfat to make weight for my next meet and that's never a bad thing.
I don't think people realize that muscle growth, the much-vaunted "hypertrophy", can occur over a period of a few days of the right combination of exercise, eating, and rest. For me, the holidays were just such a time, and now that they're over, I'll be focusing on not getting to any more than 154 for the next 8 weeks, and perhaps starting to drop back a pound or two - 152 is about right for me to make 148-3/4 lbs. for a meet on fairly short notice since most of that can be accomplished easily with a quick dehydrate, followed by the weigh-in, followed by a nice, big, salty meal with a lot to drink.
Cycles of gaining as little as 2 pounds then dropping back to the same weight usually result in small amounts of muscle gained and fat lost if your exercise and rest are correct. One can decide to put on 20 lbs. while doing 20-rep squats - but why? A lifetime of small, easy to accomplish, positive changes in body composition is just what the doctor ordered to fight the effects of a sedentary lifestyle and aging.
Onward and Upward.
Friday, January 4, 2013
Week 4, Day 4: 24 kg C&P x 1-2-3, bw+28kg PU x 3, Incline BP 105 x 6, 7, Frog DL 250 x 5
24 kg c&p ladder, 1-2-3 w/o putting the bell down (second w/o for that)
PU: bw + 28 kg, left foot x 2, rest, right foot x 1 - first time recently for 3 total reps
Incline BP 105 x 6 - all paused, 7 - first few touch and go, last few paused
DL: Frog,
225 x 1
250 x 5 http://youtu.be/2CPdtGIiBIg
Not a bad day for how trashed I felt from yesterday, didn't sleep well, even.
Onward and Upward - and two days off now, triples next week
PU: bw + 28 kg, left foot x 2, rest, right foot x 1 - first time recently for 3 total reps
Incline BP 105 x 6 - all paused, 7 - first few touch and go, last few paused
DL: Frog,
225 x 1
250 x 5 http://youtu.be/2CPdtGIiBIg
Not a bad day for how trashed I felt from yesterday, didn't sleep well, even.
Onward and Upward - and two days off now, triples next week
Thursday, January 3, 2013
Week 4, Day 3 - FSQ 170 x 4-1/2, BP 160 x 5
Yesterday, and off/variety day, not much
Today, Thursday, is my last week of 5's in the front squat and bench press - yeah! (I think ...)
Warmup - really stiff today, got colder outside, sat at my desk a lot yesterday, too. Cossack sequence, OHS w/ stick and shoulder dislocates. Lots of neck stretching inside cossack sequence.
Also did DB BP: 25's x 10
FSQ:
bar x 5 paused and exhaled
95 x 3 paused
135 x 1 paused
155 x 1 paused
170 x 4, failed planned 5th rep, video: http://youtu.be/7Nt2Xlud-pk
Notes: 1st rep wasn't deep enough, and I couldn't get enough air for that last rep.
BP:
DB 25's x 5
bar x 10
95 x 8
115 x 1
130 x 1
145 x 1
160 x 5 - competition paused, solid, I think this is a 5-rep PR
Totally spent from the squat set, nothing else today
Onward and Upward
Today, Thursday, is my last week of 5's in the front squat and bench press - yeah! (I think ...)
Warmup - really stiff today, got colder outside, sat at my desk a lot yesterday, too. Cossack sequence, OHS w/ stick and shoulder dislocates. Lots of neck stretching inside cossack sequence.
Also did DB BP: 25's x 10
FSQ:
bar x 5 paused and exhaled
95 x 3 paused
135 x 1 paused
155 x 1 paused
170 x 4, failed planned 5th rep, video: http://youtu.be/7Nt2Xlud-pk
Notes: 1st rep wasn't deep enough, and I couldn't get enough air for that last rep.
BP:
DB 25's x 5
bar x 10
95 x 8
115 x 1
130 x 1
145 x 1
160 x 5 - competition paused, solid, I think this is a 5-rep PR
Totally spent from the squat set, nothing else today
Onward and Upward
Tuesday, January 1, 2013
Week 4, Day 2 - KB 24 kg C&P, Incline BP 100 x 8, 8, Frog DL 245 x 5
warmup - a little stretching, and a walk
24: c&p ladder 1-2-3 - did not put the bell down, good and progress.
NB: Staying truly motionless in the torso, which I tried today, means the same thing it's meant for the last 10 years, that I pinch my herniated disc when I press left - I feel it in my right leg. I keep trying from time to time and will continue to try from time to time in the future..
NB #2: Didn't put the bell down, excellent, could do more next time, happy with this, will ladder to 4 next time or less do a second ladder to 3.
Incline BP: 100 x 8 - yes!, 8 - double yes!! I think I'll go 105 x 5 for 2-3 sets next time because we're at that point in the cycle, even though I started incline BP late in this cycle because I just got the bench. Really feels like it's working my left shoulder in a good way.
DL: Frog style in our current cycle:
225 x 1
245 x 5 - grip still isn't great but with Okie bar it's easier to hang on. Will need hook grip or over/under grip pretty soon. For both the last 2 DL days, I haven't had my right thumb even on the bar by the end of the set, just literally hanging by my fingertips.
NB: Fewer warmups is good for me for DL
NB #2: Tried Marty's suggestion of exploding up as soon as the bar touches the floor - mananged to do that, at least somewhat, at the start of the set, not so sure I was doing it at the end because I was afraid of losing my grip altogether.
HLR: 1
32: 1-leg DL, contralateral, lf, 1 each
Onward and Upward
24: c&p ladder 1-2-3 - did not put the bell down, good and progress.
NB: Staying truly motionless in the torso, which I tried today, means the same thing it's meant for the last 10 years, that I pinch my herniated disc when I press left - I feel it in my right leg. I keep trying from time to time and will continue to try from time to time in the future..
NB #2: Didn't put the bell down, excellent, could do more next time, happy with this, will ladder to 4 next time or less do a second ladder to 3.
Incline BP: 100 x 8 - yes!, 8 - double yes!! I think I'll go 105 x 5 for 2-3 sets next time because we're at that point in the cycle, even though I started incline BP late in this cycle because I just got the bench. Really feels like it's working my left shoulder in a good way.
DL: Frog style in our current cycle:
225 x 1
245 x 5 - grip still isn't great but with Okie bar it's easier to hang on. Will need hook grip or over/under grip pretty soon. For both the last 2 DL days, I haven't had my right thumb even on the bar by the end of the set, just literally hanging by my fingertips.
NB: Fewer warmups is good for me for DL
NB #2: Tried Marty's suggestion of exploding up as soon as the bar touches the floor - mananged to do that, at least somewhat, at the start of the set, not so sure I was doing it at the end because I was afraid of losing my grip altogether.
HLR: 1
32: 1-leg DL, contralateral, lf, 1 each
Onward and Upward
Subscribe to:
Posts (Atom)