Resetting after not lifting for ~3 weeks
Squats: 225 x5 x3 @7
Bench: 155 x5 x3 @8
Showing posts with label PR. Show all posts
Showing posts with label PR. Show all posts
Sunday, October 30, 2011
Q 10/30 Squats and Bench
After achieving the long term goals of 405 deadlift @10 and 20 chinups in a row @8, I began to focus more on some other priorities. Now I'm back to lifting, but with so many other things to do, I'm trying to cut down on my exercise time and don't quite mind somewhat slower progress.
Sunday, April 3, 2011
Brian (4/2) - Sheiko37:w4d2
Weight is 167. Going back up. Sickness is just about gone. Feeling a lot better this day.
Bench
10x45, 5x140, 4x165, 3x195, 3x195
3x220 @8
3x220 @8+
2x235 @9
2x235 @9
2x235 @9; 235 was my old 1RM - felt awesome to hit it for doubles 3 times, and they weren't too difficult. 1RM has probably gone up :)
Deadlift
5x185, 4x230, 4x280, 3x325, 3x325
3x370 @8
3x370 @8
2x395 @9
2x395 @9
2x395 @10
Deadlift improvements. Yayyy.
Bench
5x150, 5x180
4x205 @8
4x205 @9
4x205 @9+
4x205 @9
Honestly, the comeback bench was the hardest part of this workout. 4x4 @ 205 is brutal after the heavy bench and deadlift doubles. Ohhhh Sheiko.
After all of those failed workouts it was nice to have a good one. I needed it mentally. Last day of this Sheiko cycle is on Monday. I'm considering deloading this week and maxing on the weekend. Not sure where to go from here yet.
Bench
10x45, 5x140, 4x165, 3x195, 3x195
3x220 @8
3x220 @8+
2x235 @9
2x235 @9
2x235 @9; 235 was my old 1RM - felt awesome to hit it for doubles 3 times, and they weren't too difficult. 1RM has probably gone up :)
Deadlift
5x185, 4x230, 4x280, 3x325, 3x325
3x370 @8
3x370 @8
2x395 @9
2x395 @9
2x395 @10
Deadlift improvements. Yayyy.
Bench
5x150, 5x180
4x205 @8
4x205 @9
4x205 @9+
4x205 @9
Honestly, the comeback bench was the hardest part of this workout. 4x4 @ 205 is brutal after the heavy bench and deadlift doubles. Ohhhh Sheiko.
After all of those failed workouts it was nice to have a good one. I needed it mentally. Last day of this Sheiko cycle is on Monday. I'm considering deloading this week and maxing on the weekend. Not sure where to go from here yet.
Friday, March 5, 2010
Brian - 2/4 Bench + stuff
I came into the gym today expecting to do some deloading exercises, as it was my first day back after the competition. Kik convinced me to do one last day of intensity bench, since our intensity block was interrupted by tapering for the competition and other nonsense which led to us only having about 2 days of intensity.
Plan is to do this day of intensity bench, and then deload fri, sat, sun, mon with some cardio and assistance work... then start volume on tuesday.
Bench w/ pause;
Warmup - 45x10, 95x5, 135x4, 160x3, 185x2
Working - 205x1 @8, 220x1@10, 230x1@10, 235xfail, 235x1 @10 (+3.5 lb PR)
220 shouldn't have been at 10, but to be honest I was wayyyyy off today. Form felt mehhhh, and I wasn't very motivated. I guess I was in a post competition slump. Once I failed at 235 I got my edge back, and stuck the second set for a nice little PR.
In that way, it was kind of nice to do a max day today. Otherwise I could have been sleep walking through a few days.
After this I did some nonsense work.
Latpulldowns - 110x10, 110x10, 110x10
Rows - 110x10, 110x10, 110x10
Tricep pulldowns - 55x10, 55x10, 55x10
Russian twist - 55x20, 55x20
Ab rollouts f/ knees - 1x6 (felt like the hardest thing in the world)
I rotated all of those. I'm going to do more of the ab rollouts. They REALLY work. I feel it this morning.
Plan is to do this day of intensity bench, and then deload fri, sat, sun, mon with some cardio and assistance work... then start volume on tuesday.
Bench w/ pause;
Warmup - 45x10, 95x5, 135x4, 160x3, 185x2
Working - 205x1 @8, 220x1@10, 230x1@10, 235xfail, 235x1 @10 (+3.5 lb PR)
220 shouldn't have been at 10, but to be honest I was wayyyyy off today. Form felt mehhhh, and I wasn't very motivated. I guess I was in a post competition slump. Once I failed at 235 I got my edge back, and stuck the second set for a nice little PR.
In that way, it was kind of nice to do a max day today. Otherwise I could have been sleep walking through a few days.
After this I did some nonsense work.
Latpulldowns - 110x10, 110x10, 110x10
Rows - 110x10, 110x10, 110x10
Tricep pulldowns - 55x10, 55x10, 55x10
Russian twist - 55x20, 55x20
Ab rollouts f/ knees - 1x6 (felt like the hardest thing in the world)
I rotated all of those. I'm going to do more of the ab rollouts. They REALLY work. I feel it this morning.
Monday, March 1, 2010
Brian - 2/27 AAU Meet Report
The meet was this Saturday. I felt very prepared, rested, and ready to go. Goals for the day were 300 squat, 240 bench, and 400 deadlift.
I didn't even attempt to lose a single pound. I figured I would just eat like normal and I'd probably make my weight class. If I was over by a lot I didn't care enough, so I'd just compete in the next weight class and get crushed by frank.
I showed up with BW @ 165.5. Sighhh. I had socks and underwear on so I take off my socks and try to pee, but I couldn't. Then I step back on the scale and I see it flicker between 165.0 and 165.5. Bigger sighhhhhh.... who the hell uses a scale that rounds to 0.5 lbs for competition weigh ins? Anyway, I guess I exhaled enough and it stopped on 165.0. Yayyyyy 165 weight class.
I don't remember the exact kg #'s for each attempt except my best ones, so the others are round # in lbs.
Jon's HD videos are linked.
Squat;
275lbs (3 white) - video
*I was in the second flight so I got to watch the judges white light an entire flight of what we would call in the gym as "way too high." There was a lot of talk in the back of 'cut it higher than normal', esp since I go WAY to deep to begin with. Well, I had this on my mind during this squat and I misfired in the bottom trying to cut it high... and ended up going deeper than normal. Just a train wreck, but I gutted it out. Harder than it should have been...
291lbs (3 white) - video (+1 lb PR)
*I wanted to hit a solid # here so that I could go for my goal weight on my 3rd attempt with some confidence. Happy with this. Decided to neglect the entire 'cut it high' thought process and just squat whatever felt right. Still too deep but I decided to correct this in training and not change things during the meet.
297.5 (3 white) - video (+7.5 lb PR)
*Stupid kgs. Couldn't attempt 300, so it was either 297.5 or 303.5. I opted for the lower weight, but I'm still super satisfied with the result. I'm pumped to get back to training and work on my depth. I guess it's a better problem to be too deep than too high, cause I still get white lights for it! :)
Bench;
215lbs (2 white) - video
*I got a red light on this because a judge mis-understood a rule or something. He said that because I was holding the bar with the weight unracked and my butt in the air that it was a failed attempt.... even though I didn't start the lift until I put my butt down. Nathan talked to the judge and straighten it out. I got 2 white's anyway without that guy.
231.5lbs (3 white) - video (+1.5 lb PR)
*I notice that I have zero leg drive on these bench attempts. In the gym I think I have great leg drive and I recently fixed my technique so I don't lift my butt when I do it, but I think I was a bit paranoid that I'd f up a lift by raising my butt. Probably shouldn't have thought about it too much, but I still nailed this weight. Happy with it.
242.5 (3 red) - video
*Stupid kg's again. Couldn't attempt 240 so it was either 236ish or 242.5. I decided that I was happy with my 2nd attempt weight even if I didn't hit the third attempt, so I had room to be ambitious. Opted for 242.5 and failed.
Deadlift;
Wow, deadlift.
375lbs (3 white) - video
*Good start. After seeing the video I'm actually a little surprised at how little my back rounds compared to what I thought. I mean, I know I have it there on the upper weights, and I need to work on it a ton (as I have been), but the way pat and kik usually talk at the gym I thought it looked like I was wrapped around a wheel.
405lbs (3 white) - video (+2 lb PR)
*Nice to hit 5lbs over the goal on the 2nd attempt.
418.9lbs (3 white) - video (+15.9 lb PR)
*Never thought I had this in me. I was deciding between 413 and 418.9 after my 2nd attempt. I think I should have been deciding between 418.9 and 424. Either way, incredibly happy.
Total: 947.9
1st overall, 165 lb weight class
------------------------------------
So, overall I'm satisfied and motivated to improve on everything. It was fantastic having clearly defined goals with a set end date. Definitely helped my training. Setting 3PR's twice in 2 weeks is just great. I was also glad that they did an "overall" champion in each weight class because there was no one in junior 165 with me. This way, I got to beat someone! :)
Looking back, I would change my goals to #'s in kgs because I had a little trouble deciding on my third attempts due to the odd numbers. I'm about 30lbs away from Class I standard, and 130 away from Masters total. Those will be good short and long term overall goals. I need to talk to Kik about what we are going to do for our training from this point forward.
I wanted to say something about the atmosphere at the competition as well. It was seriously awesome. Everyone was so positive. Before my lifts there were multiple people who I never met that were giving me encouragement, and during the lifts nearly everyone yells and supports you. After the lift a few of the organizers that were sitting next to the platform would shake my hand and congratulate. One of them said after a deadlift "man, I don't envy you... you have to move the bar a mile!" I thought it was funny. When I was setting up on the bench for an attempt someone in the crowd said, "He's so.... lean!" It was like the nicer version of Danny's 'you're anorexic!'
Thanks to everyone involved. I couldn't have done it without training partners P,J,K, and advice from everyone in the gym (gordon, nathan, frank, dee, +others) and danny. Thanks also to Tab, Jon, Pat, and Eric for coming to support the team. I had an awesome time at the meet. We have a really fun group and I hope that we choose another meet a few months from now to do together.
I didn't even attempt to lose a single pound. I figured I would just eat like normal and I'd probably make my weight class. If I was over by a lot I didn't care enough, so I'd just compete in the next weight class and get crushed by frank.
I showed up with BW @ 165.5. Sighhh. I had socks and underwear on so I take off my socks and try to pee, but I couldn't. Then I step back on the scale and I see it flicker between 165.0 and 165.5. Bigger sighhhhhh.... who the hell uses a scale that rounds to 0.5 lbs for competition weigh ins? Anyway, I guess I exhaled enough and it stopped on 165.0. Yayyyyy 165 weight class.
I don't remember the exact kg #'s for each attempt except my best ones, so the others are round # in lbs.
Jon's HD videos are linked.
Squat;
275lbs (3 white) - video
*I was in the second flight so I got to watch the judges white light an entire flight of what we would call in the gym as "way too high." There was a lot of talk in the back of 'cut it higher than normal', esp since I go WAY to deep to begin with. Well, I had this on my mind during this squat and I misfired in the bottom trying to cut it high... and ended up going deeper than normal. Just a train wreck, but I gutted it out. Harder than it should have been...
291lbs (3 white) - video (+1 lb PR)
*I wanted to hit a solid # here so that I could go for my goal weight on my 3rd attempt with some confidence. Happy with this. Decided to neglect the entire 'cut it high' thought process and just squat whatever felt right. Still too deep but I decided to correct this in training and not change things during the meet.
297.5 (3 white) - video (+7.5 lb PR)
*Stupid kgs. Couldn't attempt 300, so it was either 297.5 or 303.5. I opted for the lower weight, but I'm still super satisfied with the result. I'm pumped to get back to training and work on my depth. I guess it's a better problem to be too deep than too high, cause I still get white lights for it! :)
Bench;
215lbs (2 white) - video
*I got a red light on this because a judge mis-understood a rule or something. He said that because I was holding the bar with the weight unracked and my butt in the air that it was a failed attempt.... even though I didn't start the lift until I put my butt down. Nathan talked to the judge and straighten it out. I got 2 white's anyway without that guy.
231.5lbs (3 white) - video (+1.5 lb PR)
*I notice that I have zero leg drive on these bench attempts. In the gym I think I have great leg drive and I recently fixed my technique so I don't lift my butt when I do it, but I think I was a bit paranoid that I'd f up a lift by raising my butt. Probably shouldn't have thought about it too much, but I still nailed this weight. Happy with it.
242.5 (3 red) - video
*Stupid kg's again. Couldn't attempt 240 so it was either 236ish or 242.5. I decided that I was happy with my 2nd attempt weight even if I didn't hit the third attempt, so I had room to be ambitious. Opted for 242.5 and failed.
Deadlift;
Wow, deadlift.
375lbs (3 white) - video
*Good start. After seeing the video I'm actually a little surprised at how little my back rounds compared to what I thought. I mean, I know I have it there on the upper weights, and I need to work on it a ton (as I have been), but the way pat and kik usually talk at the gym I thought it looked like I was wrapped around a wheel.
405lbs (3 white) - video (+2 lb PR)
*Nice to hit 5lbs over the goal on the 2nd attempt.
418.9lbs (3 white) - video (+15.9 lb PR)
*Never thought I had this in me. I was deciding between 413 and 418.9 after my 2nd attempt. I think I should have been deciding between 418.9 and 424. Either way, incredibly happy.
Total: 947.9
1st overall, 165 lb weight class
------------------------------------
So, overall I'm satisfied and motivated to improve on everything. It was fantastic having clearly defined goals with a set end date. Definitely helped my training. Setting 3PR's twice in 2 weeks is just great. I was also glad that they did an "overall" champion in each weight class because there was no one in junior 165 with me. This way, I got to beat someone! :)
Looking back, I would change my goals to #'s in kgs because I had a little trouble deciding on my third attempts due to the odd numbers. I'm about 30lbs away from Class I standard, and 130 away from Masters total. Those will be good short and long term overall goals. I need to talk to Kik about what we are going to do for our training from this point forward.
I wanted to say something about the atmosphere at the competition as well. It was seriously awesome. Everyone was so positive. Before my lifts there were multiple people who I never met that were giving me encouragement, and during the lifts nearly everyone yells and supports you. After the lift a few of the organizers that were sitting next to the platform would shake my hand and congratulate. One of them said after a deadlift "man, I don't envy you... you have to move the bar a mile!" I thought it was funny. When I was setting up on the bench for an attempt someone in the crowd said, "He's so.... lean!" It was like the nicer version of Danny's 'you're anorexic!'
Thanks to everyone involved. I couldn't have done it without training partners P,J,K, and advice from everyone in the gym (gordon, nathan, frank, dee, +others) and danny. Thanks also to Tab, Jon, Pat, and Eric for coming to support the team. I had an awesome time at the meet. We have a really fun group and I hope that we choose another meet a few months from now to do together.
Friday, February 26, 2010
Justin 5/3/1
Squats - 315x7 (PR, even though reps 6 and 7 were kinda knock-kneed)
Front Squats
205x3
225x3
225x3
At this point I was going to do some back squats, but I felt a funky twinge in my lower back on my vertebrae, so I did more front squats. I'll get it checked out by the trainers on Monday, gotta love the perks to playing a varsity sport :p
Front Squats
185x5
205x3
205x3
Military Press
145x5
Military performance really wasn't that great, and I was tired/hungry, so I packed it up at that point. Happy with squat PR
Front Squats
205x3
225x3
225x3
At this point I was going to do some back squats, but I felt a funky twinge in my lower back on my vertebrae, so I did more front squats. I'll get it checked out by the trainers on Monday, gotta love the perks to playing a varsity sport :p
Front Squats
185x5
205x3
205x3
Military Press
145x5
Military performance really wasn't that great, and I was tired/hungry, so I packed it up at that point. Happy with squat PR
Friday, February 19, 2010
Justin 5/3/1
Squat 295x9 (PR)
Front Squats
185x3
205x3
225x3
Squats
225x15
225x15
Military 140x8 (PR)
Military
115x8
115x8
115x8
Pretty happy with the PR's, especially squat. I think I can still hit my goal of 455 by the end of summer. I do wonder how long I can keep riding this volume before I have to go back to 3x5's or similar. I haven't really experimented with periodization before.
Front Squats
185x3
205x3
225x3
Squats
225x15
225x15
Military 140x8 (PR)
Military
115x8
115x8
115x8
Pretty happy with the PR's, especially squat. I think I can still hit my goal of 455 by the end of summer. I do wonder how long I can keep riding this volume before I have to go back to 3x5's or similar. I haven't really experimented with periodization before.
Brian - 2/18 Intensity Singles / Test Day
The competition is next saturday and I won't be around this weekend. I decided to do a test day wearing singlet + shoes + belt and work through my sets simulating the competition (commands and all). The idea was to do a near-max single, but not absolute max.
Squat;
Warmup - 45x10, 135x5, 135x5, 135x5, 185x2, 225x1
Competition - 260x1, 280x1, 290x1 (+15lb PR), 300xfail
So I decided to do a 4th set after talking it over with kik since I nailed 290 so easily. 300 was my goal for the competition but I felt that I had it easily and didn't want to then undershoot the competition goal come next saturday. I went toooooo deep, fired out of the hole, and got stuck about 60% up. I could have grinded it, i think, but I decided to put it down and not kill myself over it. Goal for the competition is still 300. Maybeeee 305. We'll talk about it.
Bench w/ pause;
Warmup - 135x1, 135x5, 185x2
Competition - 210x1, 225x1, 230x1 (+5lb PR)
230 was fastttttt. Even faster than 225. I think I might need to warm up more next time. Goal for the competition is 240. I think it's there. This was my first time hitting 230 w/ legal competition pause and keeping my ass + heels on the bench.
Deadlift;
Warmup - 133x4, 183x4, 223x1, 273x1, 313x1
Competition - 358x1, 388x1, 403x1 (+20lb PR)
This was interesting. My goal for the competition was 400. I then started pulling everything really fast and decided that 405 was definitely there. I got it very decisively. I think I might update the goal to 415.
Super happy about my performance today. Today's gym total was 923. If I hit my new goals at the competition (300+240+415) I'm looking at a 955 total. Closing in on my goal of 1k before the end of the year, and it's Feb :)
I'll be off Saturday and Sunday, then light lifting on tuesday and going through the motions with basically zero weight on thursday.
Body weight was 167.4lbs today. Weight class is 165.25
Squat;
Warmup - 45x10, 135x5, 135x5, 135x5, 185x2, 225x1
Competition - 260x1, 280x1, 290x1 (+15lb PR), 300xfail
So I decided to do a 4th set after talking it over with kik since I nailed 290 so easily. 300 was my goal for the competition but I felt that I had it easily and didn't want to then undershoot the competition goal come next saturday. I went toooooo deep, fired out of the hole, and got stuck about 60% up. I could have grinded it, i think, but I decided to put it down and not kill myself over it. Goal for the competition is still 300. Maybeeee 305. We'll talk about it.
Bench w/ pause;
Warmup - 135x1, 135x5, 185x2
Competition - 210x1, 225x1, 230x1 (+5lb PR)
230 was fastttttt. Even faster than 225. I think I might need to warm up more next time. Goal for the competition is 240. I think it's there. This was my first time hitting 230 w/ legal competition pause and keeping my ass + heels on the bench.
Deadlift;
Warmup - 133x4, 183x4, 223x1, 273x1, 313x1
Competition - 358x1, 388x1, 403x1 (+20lb PR)
This was interesting. My goal for the competition was 400. I then started pulling everything really fast and decided that 405 was definitely there. I got it very decisively. I think I might update the goal to 415.
Super happy about my performance today. Today's gym total was 923. If I hit my new goals at the competition (300+240+415) I'm looking at a 955 total. Closing in on my goal of 1k before the end of the year, and it's Feb :)
I'll be off Saturday and Sunday, then light lifting on tuesday and going through the motions with basically zero weight on thursday.
Body weight was 167.4lbs today. Weight class is 165.25
Tuesday, February 9, 2010
Justin - Football
Set another PR today. This time on bench, 275x4. Finished up with normal circuit lifts.
Monday, January 18, 2010
Brian - Max Deadlift (1/16) and Bench (1/17)
Weirdddddd max deadlift day. Explanation after...
Deadlift;
Warmup - 133x5, 183x3, 223x3
Working - 273x1 @7, 313x1 @7.5, 353x1 @8, 383xfailx2, 363xfail, 353xfail, 313x1 @7, 355x1 @8, 373x1 @9, 383x1 @10 (+10LB PR)
So, I tried using Frank's belt. It actually felt a LOT better meaning I felt like I had more support and that it fit way better than the one I'm using now. I don't think I was quite ready to use it on max attempts though. Once I started failing on the upper numbers I just couldn't get it back together. I wasn't even getting the bar off the ground. I dropped to 315 with the old belt to "reset," and then progressed back up. everything up to 373 was good for with arched back. 383 PR was standard form-break-down-but-pull-it-anyway rep. Happy!
Squats;
45x5, 95x5, 135x3, 185x3, 225x1
I stopped after this because my shoulder was hurting. Turns out that when I got pissed and pulled 313 as fast as I could I shoved it back onto the ground and tweeked my shoulder a bit. Whoops...
Next day, bench.
Bench w/ Pause;
Warmup - 45x5, 95x5, 135x3, 160x2
Working - 185x1, 205x1, 225x1, 230xfail
I stopped after this because my shoulder was hurting. Stupid me.
Medium grip bench w/ half pad;
185x3, 205x1, 225x1, 235x1
Narrow grip bench w/ full pad;
185x10
Stopped cause I didn't want to hurt myself. Deload week next.
Current PR's after this max cycle are:
Squat: 275
Bench: 230
Deadlift: 383
Goals for the Feb. competition are 300, 240, and 400. Goal for this year is a 1000+ total at a competition. Both goals seem within reach but still difficult.
I feel great about progress this cycle.
Deadlift;
Warmup - 133x5, 183x3, 223x3
Working - 273x1 @7, 313x1 @7.5, 353x1 @8, 383xfailx2, 363xfail, 353xfail, 313x1 @7, 355x1 @8, 373x1 @9, 383x1 @10 (+10LB PR)
So, I tried using Frank's belt. It actually felt a LOT better meaning I felt like I had more support and that it fit way better than the one I'm using now. I don't think I was quite ready to use it on max attempts though. Once I started failing on the upper numbers I just couldn't get it back together. I wasn't even getting the bar off the ground. I dropped to 315 with the old belt to "reset," and then progressed back up. everything up to 373 was good for with arched back. 383 PR was standard form-break-down-but-pull-it-anyway rep. Happy!
Squats;
45x5, 95x5, 135x3, 185x3, 225x1
I stopped after this because my shoulder was hurting. Turns out that when I got pissed and pulled 313 as fast as I could I shoved it back onto the ground and tweeked my shoulder a bit. Whoops...
Next day, bench.
Bench w/ Pause;
Warmup - 45x5, 95x5, 135x3, 160x2
Working - 185x1, 205x1, 225x1, 230xfail
I stopped after this because my shoulder was hurting. Stupid me.
Medium grip bench w/ half pad;
185x3, 205x1, 225x1, 235x1
Narrow grip bench w/ full pad;
185x10
Stopped cause I didn't want to hurt myself. Deload week next.
Current PR's after this max cycle are:
Squat: 275
Bench: 230
Deadlift: 383
Goals for the Feb. competition are 300, 240, and 400. Goal for this year is a 1000+ total at a competition. Both goals seem within reach but still difficult.
I feel great about progress this cycle.
Friday, January 15, 2010
Brian - Max Bench Singles
Bench;
Warmup - 45x10, 95x5, 135x3, 160x2,
Working - 185x1 @7, 210x1 @8, 235xfailx3, 225x1 @10
Previous PR was 230 so I was trying to hit 235 and it was definitely within reach. I'm getting it off my chest quickly after the pause and I get stuck about 6 inches off my chest. Seems like a tricep fail except...
Close Grip Bench w/ Large Pad;
Warmup - 185x3
Working - 225x1 @8, 245x1 @9, 255xfail, 255x1 @10 (5lb PR)
I think my tricep strength is good. Shanker thinks it must be some sort of transition thing (he pointed out front deltoids).
Either way I felt this cycle I wasn't going to make any movement in my bench performance due to having a bunch of bad days with elbow pain then missing days at the end for volunteering and vacation nonsense. I'm going to really focus on my bench this volume cycle. I think 240 is still within reach for the competition.
Military Press;
95x10 (elbows out), elbows in: 65x8, 85x8, 105x7
Warmup - 45x10, 95x5, 135x3, 160x2,
Working - 185x1 @7, 210x1 @8, 235xfailx3, 225x1 @10
Previous PR was 230 so I was trying to hit 235 and it was definitely within reach. I'm getting it off my chest quickly after the pause and I get stuck about 6 inches off my chest. Seems like a tricep fail except...
Close Grip Bench w/ Large Pad;
Warmup - 185x3
Working - 225x1 @8, 245x1 @9, 255xfail, 255x1 @10 (5lb PR)
I think my tricep strength is good. Shanker thinks it must be some sort of transition thing (he pointed out front deltoids).
Either way I felt this cycle I wasn't going to make any movement in my bench performance due to having a bunch of bad days with elbow pain then missing days at the end for volunteering and vacation nonsense. I'm going to really focus on my bench this volume cycle. I think 240 is still within reach for the competition.
Military Press;
95x10 (elbows out), elbows in: 65x8, 85x8, 105x7
Wednesday, January 13, 2010
Brian - Max Squat Singles (1/12)
Squats w/ Gordon's Belt;
Warmup - 45x10, 95x5, 135x3, 135x3, 135x3
Working - 185x2 @7, 225x1 @8, 255x1 @8.5, 275x1 @10 (+10PR), 285xfail, 285x1 @10, 285xfail
Warmups were interesting today. For some reason my hips were so tight that I actually couldn't go deep enough in a squat no matter how hard I tried. I took a ton of time to stretch and warm up. After I put on a bunch of weight (185+) that problem didn't exist anymore. 275 set was wayyyyyy too deep causing me to grind a bunch more than I needed to, but Pat said my form stayed true and no knee buckling in at all. First attempt at 285 I went way too deep again, but this time too much weight to be able to pull that off. Second attempt I decided to try and hit parallel and I cut it a little bit high, so I guess I can't count it :(
It seems I'm now having a problem finding parallel on the really heavy sets. I typically go a good bit below parallel and I need to stop that, especially on max attempts. Not sure a good strategy other than doing lots of at-depth sets during volume training and then hope it translates to the heavy sets.
Either way, a very satisfying day. 285 didn't "feel" heavy when I walked out which makes me optimistic, and getting one rep even if it's a little bit high makes me confident that I can hit my 300lb squat goal for the competition.
Rackpulls;
135x5, 225x3, 315x1, 405x1, 505xfailxbackfriedxgohomeandeatfood
Also, I don't know if Kik will post because he sucks, but he finally got the 405lb squat monkey off his back last night. That's a huge monkey btw. And he crushed it. I think he could have had 410 or even 415 but he refuses to speculate with me or end the day by being crushed under the bar. Kudos.
One last thing. I'm bringing a tape measure to the gym on thursday. Kik claims he's 6'1.5" and I claim to be 5'11.5", yet if we stand back to back we are literally the same height. Shanker also claims to be 5'11" yet I can see over his head. This must be solved.
Warmup - 45x10, 95x5, 135x3, 135x3, 135x3
Working - 185x2 @7, 225x1 @8, 255x1 @8.5, 275x1 @10 (+10PR), 285xfail, 285x1 @10, 285xfail
Warmups were interesting today. For some reason my hips were so tight that I actually couldn't go deep enough in a squat no matter how hard I tried. I took a ton of time to stretch and warm up. After I put on a bunch of weight (185+) that problem didn't exist anymore. 275 set was wayyyyyy too deep causing me to grind a bunch more than I needed to, but Pat said my form stayed true and no knee buckling in at all. First attempt at 285 I went way too deep again, but this time too much weight to be able to pull that off. Second attempt I decided to try and hit parallel and I cut it a little bit high, so I guess I can't count it :(
It seems I'm now having a problem finding parallel on the really heavy sets. I typically go a good bit below parallel and I need to stop that, especially on max attempts. Not sure a good strategy other than doing lots of at-depth sets during volume training and then hope it translates to the heavy sets.
Either way, a very satisfying day. 285 didn't "feel" heavy when I walked out which makes me optimistic, and getting one rep even if it's a little bit high makes me confident that I can hit my 300lb squat goal for the competition.
Rackpulls;
135x5, 225x3, 315x1, 405x1, 505xfailxbackfriedxgohomeandeatfood
Also, I don't know if Kik will post because he sucks, but he finally got the 405lb squat monkey off his back last night. That's a huge monkey btw. And he crushed it. I think he could have had 410 or even 415 but he refuses to speculate with me or end the day by being crushed under the bar. Kudos.
One last thing. I'm bringing a tape measure to the gym on thursday. Kik claims he's 6'1.5" and I claim to be 5'11.5", yet if we stand back to back we are literally the same height. Shanker also claims to be 5'11" yet I can see over his head. This must be solved.
Wednesday, January 6, 2010
Brian - Max Squat Triples (1/05)
Hey all! I haven't posted in a little while due to the craziness of end-of-semester + some holiday volunteering that took up 12 hours of every day + being away from my computer during vacation for 2 weeks.
But that doesn't mean I haven't been lifting! I worked volume with PBJ+Kik before leaving and at home I lifted with the wrestling team. I tried to keep things on schedule w/ our volume training but I also ended up doing some of their stuff (olympic lifts, 5x5 workouts, and tons of awful awful awful cardio intensity workouts).
Yesterday was the first day back to normal schedule. Max effort triples.
Squats;
Warmup - 45x5, 135x5, 135x5
Working - 185x3 @6, 225x3 @7.5, 245x3 @8.5, 260x1, 260x3 @10 (3 rep PR)
First set at 260 failed pretty hard on rep 2. I think I'm not completely used to grinding out multiple heavy squats yet, but I'm getting better. On the second set I convinced myself that it was light enough to get it and the first 2 reps were solid. #3 was a bit ugly but I gutted it out. Felt nice to do multiple reps on the edge. Was a big mental step for me.
Rack Pulls, first peg;
Warmup - 135x5, 225x5
Working - 315x3 @6, 405x3 @7, 455x3 @8, 500x2 @10
Back fatigue on rep 3 of 500. I've never done rack pulls over 405 so getting something with a 5 in front of it was nice.
Pause Squats (3 count pause);
Working - 135x6, 165x6, 185x6
The 185 set was so satisfying. This was my best leg day maybe in forever. I think the 1 week break prior to starting back up really helped.
Today I'm going to the MIT wrestling club workouts for the first time. I'm a little worried about going at it with a really really tired lower back, but oh well. I might start working out with them Monday, Wednesday, and Friday if I like their practices. This will help me get ready for tournament season in march and it's great for endurance strength, power, and cardio.
But that doesn't mean I haven't been lifting! I worked volume with PBJ+Kik before leaving and at home I lifted with the wrestling team. I tried to keep things on schedule w/ our volume training but I also ended up doing some of their stuff (olympic lifts, 5x5 workouts, and tons of awful awful awful cardio intensity workouts).
Yesterday was the first day back to normal schedule. Max effort triples.
Squats;
Warmup - 45x5, 135x5, 135x5
Working - 185x3 @6, 225x3 @7.5, 245x3 @8.5, 260x1, 260x3 @10 (3 rep PR)
First set at 260 failed pretty hard on rep 2. I think I'm not completely used to grinding out multiple heavy squats yet, but I'm getting better. On the second set I convinced myself that it was light enough to get it and the first 2 reps were solid. #3 was a bit ugly but I gutted it out. Felt nice to do multiple reps on the edge. Was a big mental step for me.
Rack Pulls, first peg;
Warmup - 135x5, 225x5
Working - 315x3 @6, 405x3 @7, 455x3 @8, 500x2 @10
Back fatigue on rep 3 of 500. I've never done rack pulls over 405 so getting something with a 5 in front of it was nice.
Pause Squats (3 count pause);
Working - 135x6, 165x6, 185x6
The 185 set was so satisfying. This was my best leg day maybe in forever. I think the 1 week break prior to starting back up really helped.
Today I'm going to the MIT wrestling club workouts for the first time. I'm a little worried about going at it with a really really tired lower back, but oh well. I might start working out with them Monday, Wednesday, and Friday if I like their practices. This will help me get ready for tournament season in march and it's great for endurance strength, power, and cardio.
Thursday, November 19, 2009
Brian: Stupidly high chest singles
Last day of intensity. Max singles.
Bench w/ delay;
Warmup - 45x10, 95x5, 135x5, 160x5
Working - 185x1, 205x1, 225x1, 230x1 (5LB PR), 235xFAILx6
Yes you read that right. 6 fails. They got progressively closer until I dejectedly gave up. Feels pretty nice to end the day getting crushed under the bar many times in a row, especially when I should have had every single one. I kept getting stuck right on the edge. Oh well. Next time. Happy w/ 5lb PR. 225 felt easyyyyy.
Close grip w/ black pad;
Warmup - 185x1
Working - 225x1, 240x1, 250xFAIL, 250x1 (5LB PR), 255xFAIL
Pretty tired near the end of these sets. Maybe 6 fails in a row had something to do with it. Felt nice to hit 250 after the first attempt at that weight didn't even come off the pad.
Shoulder press;
Warmup - 45x10
Working - 95x5, 115x5, 135x2, 145xfail
Russian Twist = 45x20x2
I'm so happy to be done intensity work. My shoulders and elbows are really feeling it. I'm excited to do some lower weights w/ good technique... especially on squats since I finally figured out technique while I was doing singles.
My PR's as they stand now (and for the next few weeks) are:
Bench: 230
Squat: 265
DL: 373
Total = 868
Body weight today was 163.5
Right now I never want to max out again. I think that's how you're supposed to feel at the end of intensity.
Bench w/ delay;
Warmup - 45x10, 95x5, 135x5, 160x5
Working - 185x1, 205x1, 225x1, 230x1 (5LB PR), 235xFAILx6
Yes you read that right. 6 fails. They got progressively closer until I dejectedly gave up. Feels pretty nice to end the day getting crushed under the bar many times in a row, especially when I should have had every single one. I kept getting stuck right on the edge. Oh well. Next time. Happy w/ 5lb PR. 225 felt easyyyyy.
Close grip w/ black pad;
Warmup - 185x1
Working - 225x1, 240x1, 250xFAIL, 250x1 (5LB PR), 255xFAIL
Pretty tired near the end of these sets. Maybe 6 fails in a row had something to do with it. Felt nice to hit 250 after the first attempt at that weight didn't even come off the pad.
Shoulder press;
Warmup - 45x10
Working - 95x5, 115x5, 135x2, 145xfail
Russian Twist = 45x20x2
I'm so happy to be done intensity work. My shoulders and elbows are really feeling it. I'm excited to do some lower weights w/ good technique... especially on squats since I finally figured out technique while I was doing singles.
My PR's as they stand now (and for the next few weeks) are:
Bench: 230
Squat: 265
DL: 373
Total = 868
Body weight today was 163.5
Right now I never want to max out again. I think that's how you're supposed to feel at the end of intensity.
Tuesday, November 17, 2009
Brian: Light Chest Singles and Intensity Squats
Sunday I was going to do some light doubles but then my elbow ended up hurting me, so I did light very slow singles instead.
Bench w/ delay;
Warmup - 45x10, 95x5, 135x3, 135x3, 160x3
Working - 185x1, 205x1, 205x1, 205x1, 205x1, 185x1, 205x1, 205x1
Medium grip w/ delay w/ white pad;
Warmup - 135x3
Working - 185x1, 205x1, 205x1, 215x1, 215x1
Narrow grip w/ black pad;
Warmup - 135x3
Working - 185x14, 185x12
The sets were all slow and very controlled except narrow grip bench sets. I scared Kik by putting the bar back before locking out on #13 of 185 on my last set, and I shouldn't have done it. But I was 95% locked out for about 10 seconds and I couldn't move so I just put it back... won't do it again cause Kik nearly needed a heart transplant afterwords.
Today (11/17) I did some max squats and rack pulls.
Squats (w/ Gordon's belt);
Warmup - 45x10, 95x10, 135x5, 185x3
Working - 225x1, 245x1, 265x1 (10LB PR), 275xFAIL, 275xEPICFAIL, 275xFAIL
Technique felt great. 10lb PR was a real grinder but I stayed w/ good form and nailed it. 225 and 245 felt FASTTTTTTTTT. I'm really excited about the progress I'm making and can make on squats. Just Saturday I failed 265 three times on box squats and my 255PR was only 1 week ago (also a real grinder). I was controlled on the 275 sets and started it moving up but just kept failing after I pressed it out of the hole. #2 failed horribly because I tried Nathan's 3 step walk back for the first time and went down on my heels. Will do it in the future though.
Rack Pulls;
Warmup - 135x5
Working - 225x3, 315x2 (double overhand - grip fail #3), 345x1, 365x1, 385xFAIL
Back rounding is improving a huge amount. Pretty straight up to and including 345. Starting pulling it into/up my shins and that forces my shoulders back. 365 rounded but Nathan said it wasn't horrible for a near-PR so I'll take it.
Did one set of good mornings (45x10) before I decided I hate good mornings and called it a day.
Bench w/ delay;
Warmup - 45x10, 95x5, 135x3, 135x3, 160x3
Working - 185x1, 205x1, 205x1, 205x1, 205x1, 185x1, 205x1, 205x1
Medium grip w/ delay w/ white pad;
Warmup - 135x3
Working - 185x1, 205x1, 205x1, 215x1, 215x1
Narrow grip w/ black pad;
Warmup - 135x3
Working - 185x14, 185x12
The sets were all slow and very controlled except narrow grip bench sets. I scared Kik by putting the bar back before locking out on #13 of 185 on my last set, and I shouldn't have done it. But I was 95% locked out for about 10 seconds and I couldn't move so I just put it back... won't do it again cause Kik nearly needed a heart transplant afterwords.
Today (11/17) I did some max squats and rack pulls.
Squats (w/ Gordon's belt);
Warmup - 45x10, 95x10, 135x5, 185x3
Working - 225x1, 245x1, 265x1 (10LB PR), 275xFAIL, 275xEPICFAIL, 275xFAIL
Technique felt great. 10lb PR was a real grinder but I stayed w/ good form and nailed it. 225 and 245 felt FASTTTTTTTTT. I'm really excited about the progress I'm making and can make on squats. Just Saturday I failed 265 three times on box squats and my 255PR was only 1 week ago (also a real grinder). I was controlled on the 275 sets and started it moving up but just kept failing after I pressed it out of the hole. #2 failed horribly because I tried Nathan's 3 step walk back for the first time and went down on my heels. Will do it in the future though.
Rack Pulls;
Warmup - 135x5
Working - 225x3, 315x2 (double overhand - grip fail #3), 345x1, 365x1, 385xFAIL
Back rounding is improving a huge amount. Pretty straight up to and including 345. Starting pulling it into/up my shins and that forces my shoulders back. 365 rounded but Nathan said it wasn't horrible for a near-PR so I'll take it.
Did one set of good mornings (45x10) before I decided I hate good mornings and called it a day.
Sunday, November 15, 2009
Brian - Intensity - Lower
Elbow felt good again today after taking a day to ice it and not punch Jon at work.
Deadlift;
Warmup - 133x5, 223x3, 223x3
Working - 273x2, 313x1, 338x1, 353x1, 368x1 (PR), 373x1 (PR)
I'm still really confused about this back-rounding thing I seem to be perfecting lately. Prior to today, at 313 I was rounding pretty bad. I corrected that and 313 came up pretty easily and I was able to keep arched. But this is the part that confuses me: 338 rounded like crazy but 353 wasn't bad at all since I really tried to focus on keeping straight. This, along with the fact that they are still pulling pretty fast, leads me to believe it's not a weight problem as much as it is an incorrect technique problem. More specifically, I feel like my technique during the lift is incredibly sensitive to the "sequence" of firing muscles at start.
I don't think I'm experienced enough at lifting to correctly communicate my point, but on bench I can visualize the sequence of events and I feel like I can imagine how I want every muscle to fire from start to finish. On deadlift I feel like I'm just pulling the thing and I can't really visualize the sequence.
Either way there was some progress today since I was able to correct it at some of the heavier weights, and I'll take the new PR(s)!
Box Squat (6 risers + green plate);
Warmup - 135x5, 185x3
Working - 225x1, 245x1, 265xfail, 265xfail, 265xfail
Sigh. Previous box squat PR was 245 but I nailed it so easy that Kik said to go for 265. First set of 265 was about 75% up before I failed, and subsequent sets got slightly worse... esp the one where Kik decided he would raise the rack pins 1 index and then by the time I sat on the box the weight was off my shoulders.
Still, this was almost a 20lb PR after a heavy heavy deadlift day so I feel good. No more groin pain on my squats and I feel like technique is clicking. I hope to see big squat gains soon. Next time I'll hit a PR before jumping up.
After lifting I went to Fire and Ice. I was told Danny did 3 plates so I made it a goal to replicate his PR. I did 3 full plates (1 seafood - Kik said Danny would approve of this) plus a salad... Kik called it "3 plates plus a 25." (PR) I ended the night by hitching a ride in Kik's submarine after he got done greasing his belly so he could fit through the hatch. A good time was had by all.
Deadlift;
Warmup - 133x5, 223x3, 223x3
Working - 273x2, 313x1, 338x1, 353x1, 368x1 (PR), 373x1 (PR)
I'm still really confused about this back-rounding thing I seem to be perfecting lately. Prior to today, at 313 I was rounding pretty bad. I corrected that and 313 came up pretty easily and I was able to keep arched. But this is the part that confuses me: 338 rounded like crazy but 353 wasn't bad at all since I really tried to focus on keeping straight. This, along with the fact that they are still pulling pretty fast, leads me to believe it's not a weight problem as much as it is an incorrect technique problem. More specifically, I feel like my technique during the lift is incredibly sensitive to the "sequence" of firing muscles at start.
I don't think I'm experienced enough at lifting to correctly communicate my point, but on bench I can visualize the sequence of events and I feel like I can imagine how I want every muscle to fire from start to finish. On deadlift I feel like I'm just pulling the thing and I can't really visualize the sequence.
Either way there was some progress today since I was able to correct it at some of the heavier weights, and I'll take the new PR(s)!
Box Squat (6 risers + green plate);
Warmup - 135x5, 185x3
Working - 225x1, 245x1, 265xfail, 265xfail, 265xfail
Sigh. Previous box squat PR was 245 but I nailed it so easy that Kik said to go for 265. First set of 265 was about 75% up before I failed, and subsequent sets got slightly worse... esp the one where Kik decided he would raise the rack pins 1 index and then by the time I sat on the box the weight was off my shoulders.
Still, this was almost a 20lb PR after a heavy heavy deadlift day so I feel good. No more groin pain on my squats and I feel like technique is clicking. I hope to see big squat gains soon. Next time I'll hit a PR before jumping up.
After lifting I went to Fire and Ice. I was told Danny did 3 plates so I made it a goal to replicate his PR. I did 3 full plates (1 seafood - Kik said Danny would approve of this) plus a salad... Kik called it "3 plates plus a 25." (PR) I ended the night by hitching a ride in Kik's submarine after he got done greasing his belly so he could fit through the hatch. A good time was had by all.
Thursday, November 12, 2009
Brian (Not Recruited by Frank)
So I finally got the ambition to introduce myself here and start posting. Most of you know me by now, although Danny might not recognize me anymore with my bandanna and hippie hair.
I had some lifting background before I started going regularly at MIT but it was mainly just endurance and support stuff for wrestling. Lots of "horsing weight around" and very little lower body work. I started lifting on a schedule exactly 1 year ago at 5'11.5", 135lbs. My main intention was just to gain weight, get stronger (vague), and enjoy my time away from the engineering world. I started out like most every other tall skinny semi-beginner... happy to bench 95lbs 5x, scared of squat racks, and intrigued by the polish-looking loud beaniecap guy.
Some time after starting, Jon (gumby) and I began going together almost 7 days a week. We were basically rotating through chest/back, arms/shoulder, lower body days. We had a few major lifts for each day that we would cycle through so we weren't repeating things, and we tried to change up speed days with heavy days (read: "waste of time"). I still continued running during all of this, and almost decided to train for a marathon before I couldn't run anymore due to lower back overuse.
6 months later = 165ish lb body weight.
Enter Pat. Skinny guy like I was (am) trying out this weight lifting thing. P B & J go to the gym regularly and meet Kik. Danny leaves for Poland, errr... Isreal; Kik becomes a sad puppy looking for a crew and after lots of questionable jokes and funny looks from bystanders, P B & J become his rebound (P+B+J approx equal body weight to replacing Danny).
We are now on Kik's plan for the last month+. Changing plans and getting guidance from people who know what they are talking about (Kik, Nathan, Gordon, and anyone else in the area) has been a huge boost to my lifting. My lifts all went up a very significant % in the past month, and I feel like a lot of the technique is finally clicking. My PRs as they stand now are:
All at 163BW...
Bench w/ delay - 225
Squat - 255
Deadlift - 363
Part of my problem has been coming up with goals. I know for a fact that one of them is to increase lower back strength and technique on my deadlifts. Up to 315 I'm fine, but past that I get a lot of rounding. Recently I've had a problem lifting my butt a small amount off the bench when I fire through my legs and that has to change (easy change methinks). Overall I'm happy with my squat technique... just need to get stronger.
Of course I'm also still trying to put on weight even though I've plateaued hard. Getting up solidly into the 170-175 range by the end of the year would be great. Making a total of 1000lbs would also be fantastic (currently 843), although I don't know a reasonable timeframe. I'll just give myself the advice that I tell Kik every day anymore: "Quit thinking and just f--king do it man."
I look forward to posting on here and learning even more from you all. Hopefully I can give some useful input as well.
I had some lifting background before I started going regularly at MIT but it was mainly just endurance and support stuff for wrestling. Lots of "horsing weight around" and very little lower body work. I started lifting on a schedule exactly 1 year ago at 5'11.5", 135lbs. My main intention was just to gain weight, get stronger (vague), and enjoy my time away from the engineering world. I started out like most every other tall skinny semi-beginner... happy to bench 95lbs 5x, scared of squat racks, and intrigued by the polish-looking loud beaniecap guy.
Some time after starting, Jon (gumby) and I began going together almost 7 days a week. We were basically rotating through chest/back, arms/shoulder, lower body days. We had a few major lifts for each day that we would cycle through so we weren't repeating things, and we tried to change up speed days with heavy days (read: "waste of time"). I still continued running during all of this, and almost decided to train for a marathon before I couldn't run anymore due to lower back overuse.
6 months later = 165ish lb body weight.
Enter Pat. Skinny guy like I was (am) trying out this weight lifting thing. P B & J go to the gym regularly and meet Kik. Danny leaves for Poland, errr... Isreal; Kik becomes a sad puppy looking for a crew and after lots of questionable jokes and funny looks from bystanders, P B & J become his rebound (P+B+J approx equal body weight to replacing Danny).
We are now on Kik's plan for the last month+. Changing plans and getting guidance from people who know what they are talking about (Kik, Nathan, Gordon, and anyone else in the area) has been a huge boost to my lifting. My lifts all went up a very significant % in the past month, and I feel like a lot of the technique is finally clicking. My PRs as they stand now are:
All at 163BW...
Bench w/ delay - 225
Squat - 255
Deadlift - 363
Part of my problem has been coming up with goals. I know for a fact that one of them is to increase lower back strength and technique on my deadlifts. Up to 315 I'm fine, but past that I get a lot of rounding. Recently I've had a problem lifting my butt a small amount off the bench when I fire through my legs and that has to change (easy change methinks). Overall I'm happy with my squat technique... just need to get stronger.
Of course I'm also still trying to put on weight even though I've plateaued hard. Getting up solidly into the 170-175 range by the end of the year would be great. Making a total of 1000lbs would also be fantastic (currently 843), although I don't know a reasonable timeframe. I'll just give myself the advice that I tell Kik every day anymore: "Quit thinking and just f--king do it man."
I look forward to posting on here and learning even more from you all. Hopefully I can give some useful input as well.
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