Wednesday, February 29, 2012

training 2.29.2012 week 8.x

Same as last time.  Only change is that I made 22# jumps in the squat to make sure I had to do a lot of reps.  I did.  Felt good.

Did the same weights as last time, but felt better this time -- had more in the tank when I called each movement.

Hope everyone is having a good week.  Hold fast.

Sunday, February 26, 2012

training 2.26 week 8

I was out of town in Vegas at a convention until Thursday and my wife has been out in DC, returning today.  Sometime tomorrow things might return to normal.

Got in some solid training today, which I needed.  Sorry it's been so long since I reported; I couldn't train in Vegas anyway, as there was no time.

I'll refrain from editorializing on Vegas too much except to say it's an abomination.  Sorry if some of you love it -- I'm not with you on that one.  To top it off, it would seem everyone there smokes.  I returned literally smelling like an ashtray, having to air out everything I took (including the valise) even before cleaning.  Nuts.

Big Mike is on vacation with his wife this past week (knowing my luck, in Vegas.  Sorry, Mike.) and so all the lifts have been comp lifts X3, no fatigue sets.  In order to get my sorry ass back into it in anger, I did vastly more warm-up sets than required (or than I would if I were trying for big numbers.)  I wanted the work.

Started with a little dynamic work and a real ton of weight work.  And lots of water.

Bench, sets of 3 to 80%: got up to 240kg.  Felt okay, though my right shoulder ached a bit.  No direct pain -- nothing sharp, anyway -- but achy.  Fine.

Squat, same:   Box-squatted from below parallel with a complete hip release before rising until I got to 265kg and then squatted wide to 330kg.  Felt good, though heavy; my torso felt like I was compressing badly.  Likely just a set-up/breathing issue -- probably wasn't tight enough before getting started, or at least that's what has proven to be the case in the past when I felt this way this far below my max.

DL, same: from a 2" deficit, though that wasn't called for in the plan.  Just felt like it.  Got about 70% before I called it, mostly because of tenderness in low-back after squatting.  No problem, just being careful after being off for a little while.  I don't do well with total (read:idle) deloads; I need to keep moving some weight, even if it's light and kills me to do it.  The mental cost of starting over is too great for my weak mind.

Is it possible to eat at least somewhat normally while on the road?  I need to work on that, as my wife is quite good at staying on diet while traveling.  I had an entire day I didn't eat or drink, really.  Gotta love massive caloric deficits, and I literally went 13 hours without peeing (yeah, TMI... sorry).  That's just not okay.  I did better from that point forward, but I can't let that happen again.  I welcome ideas, particularly for high-protein traveling meals.

Between sets and movements today I did accessory work.  Yep, I did extra -- color me bad.  I did a bunch of fly sets, reverse rows, and push presses with chains on the handles (no links on the floor.)  Sue me.

Hope everyone has a great week.  Start at the new office (started the new gig in Vegas) tomorrow -- should be interesting, particularly seeing new office dynamics.  We'll see.

Friday, February 24, 2012

Love this quote

“Live your life that the fear of death can never enter your heart. And when your time comes to die, be not like those whose hearts are filled with fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way.  Sing your death song, and die like a hero going home.”  Tecumseh

Amen to that.

Been in Vegas working a convention all week and didn't get in until 2-something this morning, so I will follow up with some content and training info after I go enjoy some target practice.

Later, friends.

Monday, February 13, 2012

training week 7 day 1 2.13.2012

Ready for Valentines Day tomorrow?  Supporting the Hallmark Holiday?  You better, or your name is 'mud'.  Better yet, go spend a $2 bill at Starbucks tomorrow.

Tired today.  Haven't been sleeping well, been having shaking chills at night until I sweat the bed sheets through, and been worrying about a few things.  Such is life.

Warmed up with a little dynamic work and some bar work and got to it.

Squat, sets of 2 reps to RPE=9 plus a 95% set: ran out of gas 22 pounds short of my max two weeks ago.  Feel very good about that.  Had a little instability in my torso if I didn't manage my breathing very carefully, but not sure I need to do anything more than slow down a little.

Comp bench raw, sets of 2 reps to RPE=9 plus AMRAP @ 77%: I always estimate what I'll get before I begin, and I beat that by 11 pounds.  I still feel like I'm leaving something undone, though, because despite my gains my bench still feels a little weak.

DL from a 2" deficit, sets of 4 to 9 plus 95%: got it done, fell 22 pounds short of estimate, but don't care.  My squats were more than solid, and I feel good about the total session.

120 seconds rest between all sets today, as per usual.  I always forget to mention that.

Last week at my current gig before moving on.  First week in the new gig will be in Vegas, so training next week will be sparse.  We'll see what happens.

Have a good evening.

Sunday, February 12, 2012

training 2.11.2012 week 6 end

More of a maintenance day today than heavy effort.  Reason is that I will be on the road next week and likely unable to train.  As much as that sucks, it means that I will have to work my ass off this week and use next week as a recovery handful of days.

Big Mike asked for results and my numbers were gaudy -- so much that it was a bit embarrassing, as it would suggest that I have been a grade-A pussboy for a while.  Though I know this not to be the case, it does suggest that I respond better to what Mike has me doing than I do to 5/3/1.  One could easily argue that I wasn't doing 5/3/1 correctly, and I can't really argue against it.  I think 5/3/1 just gave me the opportunity to do less volume and less work and still make incremental gains.  Mike has given me volume and near-max effort, and I seem to respond better to it.

Anyway, it's been a tough week and this next one will be no different. 

DL, sets of 3 to RPE=9 plus a 95% set: Down a few pounds

Half-board press, sets of 1 to RPE=9 plus a set of 95%: down a bunch

Pin squat, same scenario as the half-bd: down a few

Tough week and I barely ate at all yesterday.  Yeah, excuses.  Tomorrow will be a balls-out session, so I will eat several largish farm animals tonight and do better tomorrow.

Sorry, folks.

Wednesday, February 8, 2012

training week 6 day 2 2.8.2012

Hey, guys.  Gorgeous day today, but was spent worrying over a dog that got out two days ago, got in a fight with a neighbor's froo-froo dogs, was quarantined (and is under house arrest for the next ten days), and is finally home after the gubmint decided that my house was in fact a safe enough place for me to be allowed (cough) to have a pet.

I will refrain from further comment, no matter how much it pains me.  I might still get sued over it.  No comment about that either.

I'd love to say I've been doing what needed to be done, but I haven't, thanks to the great volksrepublik of Kalifornia.

I warmed up with bands and weight.  I wanted this session badly.

Bench, touch and go, sets of 3 to RPE=9 + 95%: managed to press up 20kg more than last time I did T&Gs, so not bad.

DB Rows between each set, heavy with skinny handles

Lunges, sets of 4 to RPE=9 + 95%: Did I really get a set of RPE=9?  Probably not, but depends on how you look at it.  My glutes were in serious spasm, but my quads and hips had plenty more.  Good to have knowledge of weakness.

Incline, pinky on the ring (POTR henceforth), sets of 5 to RPE=9 + 95%: These went up fine and I added ten kilos per side to my final, but my right shoulder barked after I was done.  No pain during, though, so I won't whine any more than that.

Did a lot of sucking wind today, for some reason.  Still, I did okay and it felt good.

Have a solid night, all.

Sunday, February 5, 2012

Week 6 day 1 2.5.2012

Didn't log the last two sessions simply because there has been a lot going on.  Given the SB this afternoon and the inevitable (tiresome) party, a late work meeting tomorrow, and baseball practice Tuesday evening, it was train this morning or not at all.  So I got to it.  At least I'm logging it.

Suffice it to say that this past week was exhausting.  I ground out a dupe of my early week maxes, but did not achieve any new PRs after day 1 of week 5.  Nevertheless, I feel noticeably stronger for the work.

Warmed up with dynamic work and bar work.  Wore knee sleeves and elbow sleeves.  Used the TrueNu pair beforehand -- still loving those two (with the ridiculous names).

Squat, 3 sets of 3 reps to RPE=8.5, one set at 95%: Huge jumps (relatively speaking) in squat strength and comfort over the course of the last 5 weeks.  Only reached 80% of last week's max before calling it RPE=9 (raced by 8.5), but feel quite good about it.  The 95% effort was fine.

Comp bench raw, 3 sets of 3 reps to RPE=8.5, one set at 77% AMRAP: Also big jumps here.  I need to calc just how much and report to Big Mike, actually, since he asked.  In the meantime, I felt this one a bit more than usual, and I'd say this one was RPE=9 too.  Achieved 82% of max before crumping.  Got 10 reps at 77% and was clearly done.

2" deficit DL, 3 sets of 1 rep to RPE=9, one set at 95%: Same story here -- reached 82% of max.  This one was weird, though, because I expected 75% because of the deficit.  More than that, I reached what felt like RPE=9 and decided to add another 10kg to the bar -- the next set was easier than the previous, but I decided to end it there.  I'm just a lot more cautious of my low-back the older I get.  I will say, though, that my DL feels much, much more solid right now.  I don't approach the bar with any sense of intimidation, where DL has typically been a concern.  I historically stick at the floor, but the weight is coming up now.  Is it possible not to have a sticking point?  If I can move it, it goes, and I haven't failed recently (this week's max was a grind, so I didn't try any higher.)  I would argue that today I had more, even with a true 2" deficit.  Love that.

For the record, I DL sumo always.  I squat wide and my comp bench hold is middle finger on the ring.

Still feeling great.  Body recomposition is slow but steady, and weight is holding.  Strength is climbing, so I'm good with everything we're doing right now.  Need a comp this summer, no doubt.

Thanks for sticking with me.