Log - Wed., 7/28/10

Workout:

weights - 5/3/1 Cycle 2 Day 2

press, 5/3/1
 - 97.5x5
 - 112.5x5
 - 127.5x9 (163)
chinup, BW - 6, 5, 4
machine fly, 90 - 3x14
T-bar row, 80 - 15, 15, 12
skullcrusher+, 65 - 3x15
BB curl, 65 - 15, 15, 12
lat raise, 15 - 15, 15, 13

Evening Workout:

boxing

jumping rope
heavy bag technique, 4x2:00
heavy bag boxing, 2x2:00
speed bag work

Log - Tues., 7/27/10

Workout:

weights - 5/3/1 Cycle 2 Day 1

power clean, 135 - 3x3
deadlift, 5/3/1
 - 270x5
 - 315x5
 - 355x10 (473-PR)
front squat, 115 - 3x8

Evening Workout:

running

3.5 miles, no time, easy first jog back after the hamstring injury.

Log - Sat., 7/24/10

Workout:

weights - 5/3/1, Cycle 1 - deload week

squat, 5/3/1
 - 110x5
 - 140x5
 - 165x5
press, 5/3/1
 - 60x5
 - 75x5
 - 90x5
chinup, BW - 3x3
bench press, technique work
Pendlay row, 185 - 3x3
skullcrusher+, 65 - 3x12
BB curl, 65 - 3x12
lat raise, 15 - 3x12

Comments:

With my work schedule, this was my only trip to the gym this week, which is not a big deal since it was a deload week.  My focus, other than just reminding myself what weights felt like, was on trying out Dave Tate's strength bench press technique from his So You Think You Can Bench series of videos.  This is what I tend to think of a powerlifting technique - high back arch, traps and hips on the bench, feet well back toward the hips, heels off the floor.  I think that if I use it, my bench numbers will go up quite a bit.  I did not feel as if it really hitting my chest hard or giving me a great range of motion - it almost felt like a half bench to me - but it seems to serve its purpose.  I'm debating whether to stick with my more-traditional Starting Strength style of bench, or to try this new technique for a few months while I'm in this strength competition.  I have until Friday to decide, really, since I will not bench again until then.

Log - Thurs., 7/22/10

Workout:

boxing

White Collar boxing

Comments:

This was brutal.  I have a whole new respect for the conditioning level of boxers.  I haven't sweated that hard in quite some time.  I also had a blast.  It also put quite the smile on my face to find out that with the right technique, I have a HEAVY right hand.  Too bad I only get the timing right one of twenty times, so far.  But i have time to make it better...

Log - Sat., 7/17/10

Workout:

weight - 5/3/1 Cycle 1 Day 12

bench, 5/3/1
 - 210x5
 - 235x3
 - 265x2 (283)
Pendlay row, 175 - 3x5
Arnold press, 35 - 3x13
lat pulldown, 70 - 3x15

Comments:

I think I got all but a few pounds of the third rep on the bench, but there's no way I can count it.  That's okay; it gives me something to shoot for next round.  Also, I reduced weight on the lat pulldown just to really focus on lat isolation and form, pulling the scapulas back and down.  When you really focus on that, it doesn't take much weight to have a big effect.

Log - Thurs., 7/15/10

Workout:

weights

power clean, 135 - 3x3
squat, 5/3/1
 - 210x5
 - 235x3
 - 265x3 (291)

Comments:

The CrossFitters had taken over the squat racks, so I was delayed in getting started, which is why the workout was cut short.  Still, given my exhaustion and bad mood, I'm pretty pleased with my lifts.

Log - Wed., 7/14/10

Workout:

weights

press, 5/3/1
 - 110x5
 - 125x3
 - 140x5 (163)
chinup, BW - 6, 5, 5
machine fly, 90 - 3x14
T-bar row, 75 - 3x15

Comments:

I skipped the gunsmithing today as I was out of gas and already running late.  My sleep has been terrible, so I don't want to destroy myself, particularly this week.

Log - Tues., 7/13/10

Workout:

boxing

heavy bag, 6x2:00
speed bag work

Comments:

I was simply out of gas today, and my coordination on the speed bag was terrible.  The only bright side is that my jab is slowly becoming more powerful.

Log - Mon., 7/12/10

Workout:

weights - 5/3/1 - Cycle 1, Day 9

power clean, 135 - 3x3
deadlift, 5/3/1
 - 305x5
 - 345x3
 - 385x3 (423)
front squat, 110 - 3x8
SLRDL, 50, 3x8
calf raise, 65 - 5x15

Comments:

I felt incredibly weak pulling, today.  Warming up, I nearly dropped my second rep at 275.  I don't remember the last time I used straps for any but the last set on 5/3/1, but today I used them for all three.  I'm glad to get 3 reps on the AMRAP set, but it felt terrible.  Oh, well, just a bad day in the gym.  They happen.

Log - Sat., 7/10/10

Workout:

weights

power clean, 135 - 3x3
squat, 5/3/1
 - 195x3
 - 220x3
 - 250x5 (292 - PR)
RDL, 235 - 3x8
bench, 5/3/1
 - 195x3
 - 220x3
 - 250x4 (283)
Pendlay row, 165 - 3x5
Arnold press, 35 - 3x12
lat pulldown, 90 3x15

Comments:

I stopped at five reps on the squat due to form issues - I leaned too far forward on the fifth rep, and while I got it up, I could feel my back round a bit.  On the bench, I actually believe I did or could have gotten a fifth rep, but my spotter touched the bar.  I have a spot about half way up where my heaviest reps really slow down, almost stop.  He touched the bar there, so I don't count the rep, but he was shocked when I took it away from him and kept lifting.  For these purposes, I'll be strict about not counting that rep.

Log - Thurs., 7/8/10

Workout:

weights

press, 5/3/1
 - 102.5x3
 - 117.5x3
 - 132.5x7 (163)
chinup, BW - 3x5
machine fly, 90 - 3x13
T-bar row, 65 - 3x15
skullcrusher, 65 - 15, 15, 12
BB curl, 65 - 3x14
lat raise, 15 - 3x14

Food:

To be added later.

Comments:

I've decided to use micro-loading to get closer to the exact percentages called for by the program for my press workout.  This lift has been stalled for me for quite some time, and I'm hoping that this helps to bump it.

Log - Wed., 7/7/10

Workout:

weights

power clean, 135 - 3x3
deadlift, 5/3/1
 - 285x3
 - 325x3 (pr without straps, I believe, and easy)
 - 365x7 (450)
front squat, 105 - 3x8

Comments:

This was abbreviated as it was a late evening workout.

Log - Tues., 7/6/10

Workout:

boxing

heavy bag, 6x2:00
speed bag work
jumping rope, 3x2:00
hanging leg raise, BW - 3x5

Comments:

It's amazing how, with boxing, my numbers don't change (6 rounds of 2:00), but the quality of the workout improves dramatically.  My intensity keeps increasing on the heavy bag, which feels great.  I'm also improving on the speed bag.  Jumping rope, I am trying to learn to run in place.  I know this is a beginner's skill, but I've always done simply "single unders."  This has been more challenging than I expected, although I am getting the hang of it.

Log - Fri., 7/2/10 (cont.)

Evening Workout:

boxing

heavy bag, 6x2:00
speed bag work
jumping rope, 3x2:00 (skill focus)

Log - Thurs., 7/1/10 and Fri., 7/2/10

Weight: 224.2 lbs. (on 7/2/10)

Workout (7/1/10):

weights

power clean, 135 - 3x3
squat, 5/3/1
 - 180x5
 - 210x5
 - 235x5
RDL, 225 - 3x8

Comments:

My hip flexor is acting up again, so I cut the AMRAP set a few reps short.  My form was terrible until, oddly enough, the last set.

Workout (7/2/10):

weights

bench, 5/3/1
 - 180x5
 - 210x5
 - 235x4
Pendlay row, 155 - 3x5
Arnold press, 30x - 3x15
lat. pulldown, 90 - 3x15
skullcrusher, 65 - 3x13
BB curl, 65 - 3x13
lat. raise, 15s - 3x13

Comments:

My bench was horrible today.  I had done my abbreviated squat workout only ten hours before, which might be an issue, but I simply felt drained.  I'll stick with this current 5/3/1 setup for the moment, but if I cannot get more than the required reps, I'll have to back my bench number down (possibly squat, as well).  I did this set up based on a tested max with no 10% reset, so that may have been overly ambitious.  I don't want to write it off just yet, though, in case this was just a bad day.