Log - Sat., 10/30/10

Workout:

weights

power clean, 135 - 3x3
squat test
 - 55x4x5
 - 145x5
 - 195x1
 - 235x1
 - 265x1
 - 295x1
 - 325xf

boxing

heavy bag, 3x3:00
speed bag work

Comments:

Yesterday, after setting a bench PR, I had a sandwich for lunch.  I don't know what wasn't right with the sandwich - I'm guessing the turkey had been left in the sun, but the whole thing tasted fine - and I had stomach problems for at least the next 24 hours.  I went into this session tired, achy, and undernourished.  I predicted disaster, but thought I'd see what happened. 

Oddly, I wasn't weak the whole morning.  Up through the 295 lift, the lifts were moving pretty darn well.  But all of a sudden, on the 325 (a lift I did a few weeks ago and then again last week), I couldn't come out of the hole.  Not even a little bit.  I left it there and wrote off the rest of the day.

For the contest, I'll use my PR of 325, done twice in the past month, and neither time a really good max attempt.  Oh, well.

Log - Fri., 10/29/10

Workout:

weights - bench test day

bench test
 - 45x4x5
 - 135x2x5
 - 185x2
 - 225x1
 - 255x1
 - 275x1
 - 300xf
 - 300x1 (PR)
chin-up, BW - 3x5

Comments:

I really screwed up the bench attempt.  My 275 rep was with terrible form - the bar really swung high up over my upper chest.  I still got it easily, but lost my groove and, I think, a little confidence.  The second problem came on my next rep, the first 300 attempt.  I really brought the bar down too fast, got loose at the bottom, and insufficient strength to both slow the bar and grind it back up.  I lifted it, but with help, and wasted a lot of energy on it.  The last attempt was much more controlled, and much better, but took all I had.

I think had I warmed up better and used better form, my first 300 attempt would have been smooth, and I might have gotten somewhere from 305 to 315.  But I'm not sure.  Either way, I can happily head to fat loss knowing I have a 300-lb. bench.  When it is time to bench again, I really want to focus on technique and learn the rest-pause - it'll cost me some pounds at first, but I think it will be worth it in the long run.

Log - Wed., 10/27/10

Workout:

Deadlift testing

power clean, 135 - 3x3
deadlift test (from memory - this might be a little off)
 - 240x2x5
 - 280x5
 - 310x5
 - 360x1
 - 380x1
 - 410x1
 - 430x1
 - 480x1 (PR)
 - 500xf

Comment:

I wanted the 500 so bad I had to try it.  I psyched myself up good for it, but in the back of my mind, I knew I didn't have it.  480 was a grind all the way up, and the last bit of lockout took a good while.  I was fried after that.  I'm a bit bummed, but recognize that 500 is an arbitrary thing, and that I should be thrilled with a 75-lb. improvement through the competition and a 20-lb. PR from a few weeks ago is a very good thing.

Log - Mon., 10/25/10

Weight:  231.4 lbs.

Workout:

PR testing

jumping rope warm-up
shoulder warm-up
press
 - 45x4x5
 - 95x3
 - 105x6
 - 165x1 (PR)
 - 170x1 (PR)
 - 175x1 (PR)
 - 180xf

Comments:

I'm way behind on my log, so I'll just skip catching it up.

Log - Fri., 10/1/10

Workout:

weights - 5/3/1 Cycle 4 Day 7

power clean, 180 - 3x3
squat, 5/3/1
 - 215x3
 - 245x3
 - 275x6 (330 - PR)

Comments:

As has become usual lately, I had to lift Friday night, which makes for a short workout.  The kids go to bed late and the gym closes earlier than usual.  As it is, I'm still often the last person there.

This was a terrific workout for me, though.  Although it was a PR, there was really only one bad rep from a form standpoint - I'm slowly dialing in that groove and learning to maintain back angle.  And after a tough day at work - hell, a tough week - it was very therapeutic.  There is nothing like heavy squats.

Log - 9/24/10-9/28/10

I'm way behind on my logs, but thankfully not on my workouts.

Workout - 9/24/10

weights - 5/3/1 Cycle 4 Day 3

power clean, 170 - 3x3
squat, 5/3/1
 - 200x5
 - 230x5
 - 280x5

Workout - 9/25/10

weights - 5/3/1 Cycle 4 Day 4

bench, 5/3/1
 - 190x5
 - 220x5
 - 250x6
chin-up, BW - 3x5
press, 115 - 5x5
BB row, 165 - 5x5
incline skull-crusher, 60 - 3x15
BB curl, 55 - 3x15
delt. triad, 8 - 3x15

Workout - 9/27/10

weights - 5/3/1 Cycle 4 Day 5

power clean, 175 - 3x3
deadlift, 5/3/1
 - 305x3
 - 350x3
 - 395x6 (no straps)
squat, 215 - 5x5

Workout - 9/28/10

weights - 5/3/1 Cycle 4 Day 6

press, 5/3/1
 - 115x3
 - 130x3
 - 145x5
chin-up, BW - 3x5
bench, 205 - 5x5
BB row, 175 - 5x5