The air is still a bit cool in San Diego, which suits me just fine. My little man and wife are off buying pumpkins and I'm trying to get my old butt into the gym for a squat day. As anyone who's followed knows, I was out almost a month with the flu and in-laws (difference? kidding) and have lifted strictly deload weight this week in an effort to avoid incapacitation by DOMS.
I wore my Metal Viking briefs because they're a little looser than my Ace briefs and I wanted to work everything with the lighter weight. Boy did I. I also used AtLarge Results and Biotest SWF before and during. I used my leather Elite belt old-school, adding it when I got over about 60%.
Squat:
225 kg x 5 easy
245 kg x 5 still easy
265 kg x 5 still easy, though low back was tender
I concentrated on depth, really pushing down. With the briefs and lower weight, I may have tilted forward a little. At least that's what I'm gonna blame the tenderness on even though I've had some SI pain this week. Maybe I'm just getting old.
Superset:
190 kg squat 5 x 10
lunge SSB (Crepinsek) w/ 50kg 5x 10ea long and deep lunges
I'm pretty meticulous about my lunges and these kicked my butt, literally. I was cramping in my glutes by the fourth set, which made the squats a bit tough. Oh well. Hips seem good, got the glutes going, got a good pump up, and the weight moved easily. All in all, I'm happy with it. I won't be too happy with a sore butt all weekend, but that's life.
Sunday will be back to normal 5/3/1 routines.
Friday, October 30, 2009
Wednesday, October 28, 2009
Deload bench day
Beautiful cool day in Sandy Eggo, which means it was in the 60s rather than the 70s. Diegans are huge weather wimps.
It is so good to be back under the bar. I can't tell you how good it feels to hurt by choice. Well,... you know what I mean.
Bench day with deload weight.
Wore APT elbow sleeves and used AtLarge Results and Surge Workout Fuel before and during. Love this stuff.
Used fat bar for bench until the last two sets of 120s.
Bench:
140 kilos x 5 right shoulder twinged a little
150 kilos x 5 right shoulder still not happy -- otherwise going up fine
170 kilos x 5 went ok. Less shoulder ugliness, though I can tell I'm protecting it
120 kilos x 5 x 10 supersetted w/
fat DB rows w/ 50 kilos
The DB rows aren't going to scare Kroc anytime soon (or anyone else, for that matter), but I loved them. I dropped the last set and picked up a 30kg set to do posterior delt fly movement. Felt great.
My benches were unsettled by the shoulder issue. I just didn't feel strong, and I felt like I was protecting the right shoulder the whole way. I don't think I descended the bar the same way on the right and left sides even. Not happy with that. Should get back to dynamic shoulder warmup rather than the slam-bam way I did it today, huh?
Going to add a squat day with deload weight, which I never do. I usually go right back into the cycle, but want the work on my legs before getting back into serious grunt. We'll see.
It is so good to be back under the bar. I can't tell you how good it feels to hurt by choice. Well,... you know what I mean.
Bench day with deload weight.
Wore APT elbow sleeves and used AtLarge Results and Surge Workout Fuel before and during. Love this stuff.
Used fat bar for bench until the last two sets of 120s.
Bench:
140 kilos x 5 right shoulder twinged a little
150 kilos x 5 right shoulder still not happy -- otherwise going up fine
170 kilos x 5 went ok. Less shoulder ugliness, though I can tell I'm protecting it
120 kilos x 5 x 10 supersetted w/
fat DB rows w/ 50 kilos
The DB rows aren't going to scare Kroc anytime soon (or anyone else, for that matter), but I loved them. I dropped the last set and picked up a 30kg set to do posterior delt fly movement. Felt great.
My benches were unsettled by the shoulder issue. I just didn't feel strong, and I felt like I was protecting the right shoulder the whole way. I don't think I descended the bar the same way on the right and left sides even. Not happy with that. Should get back to dynamic shoulder warmup rather than the slam-bam way I did it today, huh?
Going to add a squat day with deload weight, which I never do. I usually go right back into the cycle, but want the work on my legs before getting back into serious grunt. We'll see.
Monday, October 26, 2009
Deadlift deload
Because I was out for a while with the flu, I'm still using deload weight until I've got a week under my belt. Everything feels good but I'm pretty sore on day 2, so I'm content to continue this way.
Today, as usual, I used AtLarge Results beforehand and Biotest Surge Workout Fuel during. I wore my Metal Viking briefs and Spud, Inc. DL belt. Gotta have my security blanket.
Dynamic warmup today. Been struggling the past couple of nights with SI dysfunction. Saw a fantastic video on youtube that gave me a couple of ways of treating myself, sort of to re-situate my pelvis. Seems to have worked reasonably well last night, as I slept very comfortably. Along with the SI work I've been rolling on a lacrosse ball for soft tissue work. As my dad said when I was a nipper, getting old is tough business.
Deadlift:
195 kg x 5 came up fine
215 kg x 5 even better
230 kg x 5 felt these. Not bitterly tough, but low-back said hello.
Superset:
160 kilo deadlift 5 sets of 8 reps
with
leg raises to hands on chin bar. I pretty much loathe these, but they help. They weren't helping my back and the belt made them tough when I forgot to loosen it. So it goes.
Had a bit of a headache afterward, but what else can I expect?
Still thrilled to be back at it. Now to put on some mass...
Today, as usual, I used AtLarge Results beforehand and Biotest Surge Workout Fuel during. I wore my Metal Viking briefs and Spud, Inc. DL belt. Gotta have my security blanket.
Dynamic warmup today. Been struggling the past couple of nights with SI dysfunction. Saw a fantastic video on youtube that gave me a couple of ways of treating myself, sort of to re-situate my pelvis. Seems to have worked reasonably well last night, as I slept very comfortably. Along with the SI work I've been rolling on a lacrosse ball for soft tissue work. As my dad said when I was a nipper, getting old is tough business.
Deadlift:
195 kg x 5 came up fine
215 kg x 5 even better
230 kg x 5 felt these. Not bitterly tough, but low-back said hello.
Superset:
160 kilo deadlift 5 sets of 8 reps
with
leg raises to hands on chin bar. I pretty much loathe these, but they help. They weren't helping my back and the belt made them tough when I forgot to loosen it. So it goes.
Had a bit of a headache afterward, but what else can I expect?
Still thrilled to be back at it. Now to put on some mass...
Saturday, October 24, 2009
Military press
Today I started back after battling back from flu and in-laws -- it's been close to a month. Nuts.
Boy, it sure felt good to be back. I decided to go straight to deload to get back into the swing of things. I used Biotest SWF during and AtLarge Results before. I used my APT Convict elbow sleeves as well.
Mil:
90 kg x 5 very easy, used the fat bar
95 kg x 5 still easy
100kg x 5 nicely easy. Maybe I'm not so far out.
75kg x 5 x 10 still w/ fat bar
Supersetted with:
Chins 5 x 12 or to failure
Gironda swings for three sets of 12 with about 20 pounds
Felt great all around -- glad to be back.
Boy, it sure felt good to be back. I decided to go straight to deload to get back into the swing of things. I used Biotest SWF during and AtLarge Results before. I used my APT Convict elbow sleeves as well.
Mil:
90 kg x 5 very easy, used the fat bar
95 kg x 5 still easy
100kg x 5 nicely easy. Maybe I'm not so far out.
75kg x 5 x 10 still w/ fat bar
Supersetted with:
Chins 5 x 12 or to failure
Gironda swings for three sets of 12 with about 20 pounds
Felt great all around -- glad to be back.
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