training 1.16.2013

Today is a bench day, so I benched.  Mostly.

Still chilly around here, but supposed to warm up tomorrow.  It's still gorgeous, as always.  Perfect weather gets monotonous.

Started with B-Ala/creatine mix and a fair amount of band shoulder work to warm up.

Comp bench, a lot of reps for a lot of sets
Incline bench, a lot more reps for a lot of sets
Narrow grip bench, a lot of reps for several sets
Heavy pullovers, 3xlots

I kept the weight low and reps high today, both because I'm supposed to be deloading and because my right shoulder hates me.  It worked fine -- the shoulder bitched a little, but nothing awful.  And I got a lot of work in and am all swole up, as it were.  My triceps will likely be a little sore tomorrow.

Honestly, I may have to switch to floor press to take it easy on my shoulder.  Either that or buy a Swiss bar for the neutral grip, which is probably a better idea.

Given my shoulder, I may not test this week.  We'll see.

Still working on selling something to buy a video camera.  Will report.

I'm pleased with today, no matter how odd it was not to go heavy.

Thanks.

training 1.14.2013

I shouldn't have called this training, at least not yet.

This is week 10 of my Cube experiment, and it is supposed to be a comp week.  I am due a DL day today, but my back is still in spasm when I twist (yeah, yeah, don't do that) and I could use a deload week.

So I'm considering just doing light days all week, undergoing a full test this Saturday as if it were a comp, and starting a new cycle next week.  I hate deload weeks, but I think I could use one.

We'll see how guilty I feel in an hour.

training 1.11.2013

Cube week 9, day 3 -- squat for reps

Usual mix, dynamic work, and bar work to warm up. 

Loose briefs, knee sleeves, belt for the heavy stuff.

Squat, 6x3@85%: I stopped at 485#, so significantly less than 85%.  In warmup, I pitched forward and essentially did an unplanned 485 pound good morning, which started a spasm mid-back.  I thought about scrapping and starting over tomorrow, but just didn't want to.  So I went on 6x3 at 485.  My back is still in spasm as I type, particularly on the left side, but I got the rest of the training session done.

Wide squat, 3-second pause in the hole, 3x10 @50%: these actually felt good after the other sets.

Lunges with heavy DBs, 3x15

Olympic squats, narrow stance, x40 single set with 165# -- one set, no stopping until done.  Everything was wrapped in barbed wire and I was sucking wind hard.  I like that.

Abs.

It's been a tough week, which is just life.  Mine is still easier than most, I suspect.

Hope everyone has a great weekend.  Baseball tryouts for the kids tomorrow, and then a draft.  We'll see what I have to work with tomorrow.  I'm looking forward to it, particularly making plans for practices.

Anyway, thanks for checking in.

training 1.9.2012

Cube week 9, day 2 -- bench for speed

Started with B-Ala/creatine mix, wore wrist and elbow support, and warmed up slowly.

Floor press 5x5 @82.5%: used 200kg, which is closer to 80%, and still my right shoulder barked.  When I really worked to pull the bar apart and kept my grip wide, it would not hurt, but that seldom lasted more than a rep or two.  So I backed the weight down a little and did higher reps and higher speed.

Incline DB, 3x15 heavy: backed the weight off and did a couple extra sets -- RPE was maybe 7

Band pulldown, 100

DB military, 4x10: Did Klokov presses with the bar and some weight, and did sets of 20.  Like these.

Band fly, 3x15: light band

Abs x50

Kinda limped through this one, even though I was looking for more intensity.  A little down that my shoulder was still unhappy, particularly since I made it through last week fine.

Got baseball tryouts for my new team and player draft afterward, so the throwing is about to begin.

Thanks for checking in.

training 1.7.2012

Cube week 9, day 1 -- DL max

Started with B-Ala/creatine mix and hungry.  Used loose briefs and a Spud DL belt for the heavier reps.

DL off 1" blocks: 290kg, but I pulled conventional, which I never do.  Felt good about this -- came up pretty well, no sticking points, didn't hurt anything.  I don't think I've ever pulled this much conventional.

Sumo DL, 8x1 @80%: 275kg -- got them done

BB shrug, 3x15 w/ bodyweight on the bar
Lunges, 3x10
Up/down planks x50

Good day.  Took yesterday off due to the cold I'm fighting, but will make it up later.

Thanks.

training 1.4.2013

Cube week 8, day 3 -- squat single

Gorgeous, crisp day here today.  For the second week straight, there is a huge southeast swell on, so the beach roads have been packed with hodads and their cars.  Been nuts.  Glad I don't surf anymore.

Started with B-Ala/creatine mix, lots of dynamic work (still should have done more) and a slow progression with the bar and weight.  Wore my strongest Jack briefs, EliteFTS super-duper knee sleeves, and eventually a Metal Ace suit that now fits pretty well.  A little tighter and it will be perfect. 

Ran the heater hard.  Fighting a cold, too; in my second day, so still have a sore throat and the whole mess.  Fairly clear-headed, though, so I figured today might be okay.

Worked up gradually and put on the suit at about 280kilos, straps down.  I'm still not comfortable with the straps up -- I think they're a little too tight, because they pitch my off balance in the hole.

Hit 340 kilos, straps down.  Same weight I got for a single back in August, last time I tested.  But back then I noted that depth sucked, whereas today depth was solid.  It was not easy, but I figure I might have had another ten pounds in me.  Brandon allows no failure, so I stopped at 748. 

I think that without a cold, another five kilos is possible.  If I can figure out my suit, with straps up, I suspect something pretty serious is likely.  Suit work is exhausting, so I need to take Big B's advice and work in it more often to get a feel for it, get comfortable, and get some confidence.

Either way around it, today was easy.  I mean it -- easy.  Loving this protocol.  The work is *not* easy by any means, but I feel really good about the progress I've seen.  As I've said before, my body responds well to volume, even at my ripe old age.  And even with a cold, I love the feeling that my head is about to pop while that weight comes up.

It is sad to think that I may not have a whole lot more time to be flirting with these numbers.  I mean, how long can I expect to squat in the 700s and bench in the 5s before I start to break down?  Not long unless I seek chemical assistance.  But in the meantime, I'm getting stronger all the time, and I'm good with that while it lasts.

Thanks for checking in.

training 1.2.2013

Cube week 8, day 2 -- bench for reps

B-Ala/creatine mix, dynamic shoulder work, elbow sleeves and Spud velcro wrist support.

Bench, 5x1 @90%: 210kg, felt heavy for a couple of them, which I think had more to do with setup

Military press, 4x12 with a lot of weight
Band lat pulldown, 4x20 with average bands
Band triceps pushdown, 100 reps with an average band

I am somewhat ashamed to say that I've got a serious pump on.

Hope everyone had a safe NYE, and I hope your 2013 is productive.

Thanks for checking in.