Entry #1136

No upper-body training for four days and I've had four shots in the last two, including the arm-crippling tetanus that forced me to take an additional day off. I also had a big blood sample drawn today. All things considered, I'm pretty damn pleased with today's performance when I half-expected to come in and just hit the bare minimum of 5. Being consistent is solely the biggest factor for strength.

Press:
140 x 5
160 x 5
180 x 8
> All the pause pressing makes me feel in unparalleled control of the bar. Left shoulder hurt from the shot, but a long warm-up made me feel better.

Pause press:
120 x 3 x 10

NG chin-ups:
12, 12, 12

Ran out of time so went to a park after.

Decline push-ups + chin-ups

2 sets of a super slow chin-up with a long hold for biceps

Leaving for Portland tomorrow. Had a great time in California despite all the bureaucracy stuff we had to take care of. Going to miss my dad, but I miss my girlfriend too.

Entry #1135

The unbelievably cool people at Fat Gripz are sending me a free replacement pair with mesh bag. Not going to be a dolt and lose these.

Been up all night. Couldn't sleep in anticipation of an important early morning appointment (Green Card stuff). Dead tired right now, but have been eating well. For breakfast, green tea to keep testosterone levels up, a coconut milk-kale-ginger-garlic-pineapple smoothie for energy, and beef stew for protein. Chowing on chicken meatballs now and then hoping to nap before the 3:00 immunization part.

Gave my brother some workout advice and steered him away from the usual muscle-split crap toward 5/3/1. It felt really good to connect with family in California.

Yesterday was a deload on squats and deadlifts.

Entry #1134

Lost my Fat Gripz at the gym again. This is the second pair I've let go, dammit.

Deload:

Bench press:
120 x 5
145 x 5
175 x 5

Incline bench:
135 x 10, 10, 10, 10, 15

Cable rows:
200 x 3 x 10
160 x 2 x 10

Pulldowns and curls

Have also done two hill sprint sessions that I didn't record.

Entry #1133

Deload (yes, I'm actually bothering to record 'em)

Press:
85 x 5
105 x 5
125 x 5
> Some aches. Can't wait to get back to my Swiss bar. Might want to do TGUs for any warm-up in the future.

Dumbbell military press:
50s x 4 x 10
> Go either Fat Gripz or dumbbells, but not both. Too unstable otherwise.

NG chins:
12 x 3

Pulldowns

Curls, tricep pulldowns, dumbbell external rotators

Entry #1132

Went to the gym yesterday and did a combined lower body day. Tried doing barbell squats for the first time in over a year.

Squats:
135 x 5
225 x 5
405 x 1
> Terminated the set. I can unrack the bar okay but I can't keep tight enough to squat properly. Pitched forward, was wobbily as hell, etc. despite the weight being light. I think the way to go forward is to keep on the SSB and do straight bar as assistance.

Deadlifts:
390 x 5
445 x 3
490 x 1
> Wasn't feeling good on this so I just hit the required single and stopped. Not worried, once I get back to Portland I'll hit some bigger numbers with a dedicated deadlift day.

Bulgarian split-squats:
70 x 5
85 x 5
90 x 5
> These feel great on my quad when restricted to a low range and heavy weight. Bringing these back in.

Hanging leg raises

Made a kickass smoothie after with coconut milk, raw egg yolks, whey protein (chocolate though, ugh), and frozen berries.

Visiting family in California for a week, possibly two (hopefully the former). Continuing 5/3/1 but on regular equipment. Shouldn't mess with the progression I have going too much since I'm deloading next week anyways. Lifting at my old gym.

Bench press:
220 x 3
250 x 3
280 x 8
> http://www.youtube.com/watch?v=bPUmN1hUQRg

Cool PR. First time benching with a barbell in almost a year. Great carryover from the unwieldy Swiss bar. I almost felt like I was using a machine. I can definitely tell how much better the Swiss is for shoulder health, though.

I was stoked about this.

Pause bench + Fat Gripz:
195 x 4 x 10
185 x 9
> Conversely, this seemed harder with the FG than a Swiss bar. Wrists just felt more wobbly. Really weird.

Seated cable rows:
200 x 5 x 10
> Since I'm in a fancier facility I can actually use cable machines that aren't garbage. Still doesn't make up for lacking my SSB, though.

Cable pressdowns and dumbbell curls

No powders here, so post-workout I ate steak, pizza, orange juice, V8, and milk. Need to go shopping.

Entry #1130

Back from a 2-day beach getaway. Diet was okay. I didn't eat huge but I made sure to get protein in me consistently, and I brought a big block of aged cheddar with me as pre-bed snack. Stomach hurt at times from eating greasy outside food so much and crappy protein shakes laden with chemicals, but it all got the job done. Didn't do any training except for a 1-hour walk on the beach.

Swiss bar press:
155 x 5
175 x 3
195 x 5
> Might have had a 6 but I chose not to risk failure. Felt really strong and in hindsight I probably should have gone for it, but oh well. It's probably smart not to push myself when I'm traveling so much.

Swiss bar pause press + Fat Gripz:
117.5 x 5 x 10

V-handle chin-ups:
12, 11, 11, 11, 11

Tricep pressdown:
2 Monster minis x 12, 1
> A band snapped. Dammit, that makes two now.

Curls

Dumbbell rotations 

Entry #1129

SSB box squat:
420 x 2, 2, 1
> Still no progress on my squat. Going to go back to doing the assistance work that seemed to help before. Split-squats are too damaging to my injured quad.

Squat hold:
580 x 20 seconds

SSB box squat:
310 x 8

Partial leg press with no lockout:
4 plates x 15, 15

Calf raises

Reverse squats and planks

If I see no improvement then I'm going to a ROM progression scheme.

Entry #1128

Feasted at Red Lobster last night for my anniversary and will be away from home from Sunday to Tuesday to complete the occasion.

Swiss bar bench press:
205 x 5
235 x 3
265 x 9
> PRs with the Swiss bar every session with no end in sight. Accidentally did 5 instead of 3. 

Swiss bar pause bench + Fat Gripz:
190 x 3 x 10

Dumbbell rows:
185 x 2 x 5

Had to stop there because the front desk guy on Fridays is a hyperdouche and closed 20 minutes early today. I really dislike this old man. Went to the park after.

Dips:
12, 12, 12

Monster mini rows

Chin-up holds for biceps

Monster mini curls

Left shoulder feels tender from either the dips or the rows. New rule: no prolonged time under tension for dips. Stop short of any rep grinding.

It might be the rows, though. I dunno, everytime I use bands to row my shoulders ache. I think there might just be too much resistance at the extreme end of the ROM.

Entry #1127

Deadlifts:
365 x 3
420 x 3
470 x 6
> Had gas for 1 or 2 more. There goes my deadlift troubles. I'm sure it helps that I didn't squat beforehand but I've hit a PR on both lifts in the same session so that can't be a major factor. Some things today that helped, though:

> Not zoning out between sets. This is a death trap for the big lifts because form goes to shit and I misgroove like mad. Also, my mental laxing means the weight comes as a shock to me and I'm unprepared to manhandle it like I should. Stay focused and keep the death metal playing instead of the podcast between sets.

> Really getting low and keeping Daniel Gallagher's advice in mind to start with the quads and begin the hip hinge by the time the bar is passing my shins. Contrary to Dave Tate's advice, I find it really does help to think of it as squatting the weight up, at least to break off the floor.

> Staying on my heels and not going forward. Keeping the shoulders back.

In summation, pay the fuck attention!

By the way, a side-effect of my belt I didn't expect? Straining in the later reps doesn't leave my back hurting. I read a report from Dr. Stuart McGill that in order to use a belt to its max potential one must by biomechanical definition use bad form. Well, I'm in no authority to challenge that, but I do know it leaves me feeling better than I did sans the belt.

Romanian deadlifts (double overhand):
315 x 8, 8
> Just busting out some quick exercise before closing. Haven't done these in a long time and 315 is a lot lighter than it used to be. My grip was the obstacle from getting 10.

Ab wheel:
5, 5, 10 

Entry #1126

Got sick on Saturday and still have the sniffles.

Swiss bar press:
145 x 3
165 x 3
185 x 7
> A month ago I did this for 5 and noted that I would stay the course and just be patient. I'm glad I got to see the results of my stoicness tonight.

Swiss bar pause press:
115 x 5 x 10
> Rushing a little and had to rest-pause a little bit on the very last three reps. 

V-handle chin-ups:
12, 11, 11, 11, 11

Dips:
12, 10
> At the park. I noticed improvements when adding some extra tricep work, both with band pressdowns or dips.

Ring holds for biceps and kettlebell curls

External dumbbell rotations 

Entry #1125

My lower body is currently sucking so my upper can prosper.

Swiss bar bench:
190 x 5
220 x 5
250 x 11
> Let out a yell on the final rep. Didn't really eat to satiety and felt a little glyco empty. I felt kind of weak and shaky by rep 5, but that stabilized so I didn't get any worse and was able to just zombie on until 11. Felt great.

Swiss bar pause bench with Fat Gripz:
187.5 x 4 x 10
> Didn't have time to do the full 5. This is starting to get tough.

Bench pulldowns:
Full stack x 10, 10, 10, 20

Did some gymnast stuff for biceps at the park, and a set of dips. 

Entry #1124

W00t, first bad day in a while, as if to herald my first session with the belt. Everything sucked.

SSB box squats:
420 x 1, 2, 2, 1
> So I found out that the belt completely fucks up my balance. Part of my warm-up is a squat walkout with 50-70 lbs more than my max set, and I was wavery doing it this time. During the actual squats I repeatedly pitched forward, which made my knees feel sore afterward. Went for a total rep PR and did an extra 6th rep at the end there.

Deadlifts:
340 x 5
380 x 5
445 x 2, 1
> Back must have been weakened after the squats. I'm going to do 4 days again and see what improves. Funny thing is that all the lower body assistance work I've been doing seems to be helping little. I literally don't notice a difference in my squat doing Bulgarian split-squats.

Entry #1123

Belt came today. It's a work of art.

Deloaded and had a hectic work weekend, but kept my diet consistent throughout. I'm drinking lots of Muscle Milk at work.

Swiss bar press:
135 x 5
155 x 5
175 x 9
> Really easy, probably could have gotten another. I was planning on switcing the assist work this cycle but since my press is getting better I'll keep sticking with what works.

Swiss bar pause press:
112.5 x 5 x 10
> Hate using uneven plates. I really need to get a pair of 1 pounders.

V-handle chin-ups:
11, 11, 11, 11, 11

Various things in the park: a set of diamond push-ups, a set of dips, and some gymnastics. Incredible bicep workout by doing static holds in chin-up position (using rings in the playground). 

Entry #1122

Missed recording a lot.

Sunday: SSB squats of 420 x 4, 1

https://www.youtube.com/watch?v=ZQHBXWtRqMs

My back was hurting from those dumbbell rows the session before and I was actually planning on just doing Bulgarian split-squats, but instead I decided I could handle bar squats. Just not deadlifts. I ended up stopping when I felt my back weakening and doing an extra rep in its own set rather than 1 set of 5. Did the split-squats as assistance work with GHRs and I've been sore as hell since.

Did a deload on Monday, went on a 5 mile run yesterday, and took a walk today after waking up.

Entry #1121

Insanely hectic week, what with work and a family emergency. Skipped a few meals, but my cramming of 1000-calorie frozen pizzas seemed to keep me from getting weaker.

Swiss bar bench press:
215 x 5
245 x 3
275 x 7
> I've been noting lately that I had another rep in me on the final set. Well, today I took myself up on that. Butt almost came off the bench but contact wasn't lost. Gotta watch out for that. A fantastic PR with the Swiss bar. I would have been content with 275 x 5.

Swiss bar pause bench + Fat Gripz:
185 x 5 x 10
> Lost count of sets. Might have done 6.

Dumbbell rows:
180 x 5 x 5

Dumbbell preacher curl:
40 x 8, 6
25 x 13
> Getting an extreme stretch at the bottom, which makes this a million times harder. Usually I use the 50s. 

Shoulder external rotations:
8 x 2 x 20, 15 

Entry #1120

Supposed to lift yesterday but after a long day of work without enough sleep (7 hours, but I seriously need at least 9 to feel well-rested) and barely any time after getting home I took the night off. Watched Metalocalypse instead.

Swiss bar press:
150 x 5
170 x 3
190 x 5
> Still unsure how to gauge this. It was what I aimed to do and I felt great about it, but when taking everything into account it's hard to tell if I should accept this or change something. Will keep up the pause pressing and if I get anything less than 195 x 5 next cycle then I'll switch to direct tricep work with less shoulder involvement (I'm thinking about Pavel saying that two of the three tricep heads are only activated under very heavy loads and am concerned if the high volume on both bench AND press days is counterproductive for that). 

Swiss bar pause press + Fat Gripz:
110 x 5 x 10
> Pause at the bottom and the top. Good thing about this is it should replace the point of doing Turkish get-ups for my shoulder to some degree.

V-handle chin-ups:
11, 11, 11, 11, 10

Monster mini-band pressdowns:
12, 12

EZ bar curls:
105 x 8, 7, 6 

Entry #1119

Swiss bar bench:
200 x 3
230 x 3
260 x 8
> Probably had one more in me if I really worked for it. Very pleased with how I'm improving. 

Swiss bar pause bench with Fat Gripz:
180 x 5 x 10

Dumbbell Pendlay rows:
175 x 5 x 5

Dumbbell external rotations:
8 lbs x 20, 15

Various curls

I ordered a belt! A red Inzer lever. It was expensive but since I'm working now I didn't feel guilty about it.

Entry #1118

SSB box squat:
415 x 5
> Continuing at the new depth. This was ridiculously easy.

Deadlifts:
365 x 5
415 x 3
465 x 5
> Just taking it easy and really conserving myself for week 3. Need to stay lower to recruit quads more.

SSB good mornings:
150 x 10

Bulgarian split-squats:
50s x 10, 10

Squat holds:
570 x 13, 12
> Left lat was straining under the weight, for some reason.

Another squat and dead session. I'm liking these a lot. I see a viable way to lift three days instead of four this way. 

Entry #1117

Swiss bar press:
140 x 3
160 x 3
180 x 7
> On the one hand, my strength has returned after a bad session last week. On the other, this is exactly where I was almost two months ago, only I had a harder time on the last rep (almost failed, let out a yell and got it). I'm not losing weight or eating poorly, either. Will wait and see if this choice of paused assistance work is doing me favors or not before I change things. At least it's worth noting that I feel stronger at the bottom now and it might have saved that last rep there, as well as last week when I stumbled in the middle of the set and lost momentum.

Swiss bar pause press with FG:
107.5 x 5 x 10
> Switched the 2.5 lb plate from side to side each set. I felt the difference but it wasn't a big deal.

V-handle chin-ups:
11, 11, 11, 10, 10
> My chins have improved so much, and it's showing in my lat development.

Kettlebell curls at home 

Entry #1116

SSB box squat:
150 x 5
240 x 5
330 x 5

Timed hold:
480 x 10 seconds

SSB box squat:
415 x 2, 1, 2
> Had to find my groove as I took the plate off the stool and tried to squat the new depth. That last set of 2 was by far the strongest. I'm going by Staley's escalating density principle and trying to get 5 in one set before moving on. 

Timed hold:
570 x 20 seconds

Bulgarian split-squats:
45s x 10
> Knee suddenly hurt on the leg being propped up on the bench, so did the second leg as a set of pistol squats while holding on to something for support.

Interesting night. It's fun having one day out of the week where I can really experiment with different things. 

Entry #1115

Swiss bar bench:
190 x 5
215 x 5
245 x 10
> Bar clanged on the safety bars on rep 4 or 5, but thanks to all the pause pressing I've been doing I recovered at the bottom and pressed on to make a decent effort. Slowing down definitely hurt me, though, and I would have been good for 11 or 12 otherwise.

Swiss bar pause bench with Fat Gripz:
175 x 5 x 10
> Fat Gripz are starting to be a real bitch as the weight gets heavier. Had to rest the bar on my chest a few times and adjust my grip mid-set.

Dumbbell Pendlay rows:
170 x 5 x 5
> Taking a break from normal dumbbell rows to pull some real heavy weight.

Dumbbell external rotations
5 lbs x 20, 20

Various curls

Entry #1014

Yesterday I lifted through what I can honestly say is the crappiest I've ever felt while making myself train. Goes to show how pragmatic I am now and will stay consistent regardless of how inoptimal a busy day might be. Ended up deadlifting a slow 440 x 5, doing a set of Bulgarian split-squats, and calling it a night. I was sleep-deprived, nauseous, and full, but sometimes you just have to get in and punch the clock. Slept for 12 straight hours after.

Ran hills in the rain tonight. Feeling a lot better, and am ready for tomorrow.

Entry #1113

Had a good deload.

Swiss bar press:
130 x 5
150 x 5
170 x 8
> Major suckage, but I'm sleep-deprived and was working during the day, so I'm not worried. I actually lost balance on rep 4 and had to catch myself. My press has been bad lately, but I'm going to be patient with BBB for this cycle and if nothing changes, I'll make a single alteration like Dan John suggests to experiment.

Swiss bar pause press with Fat Gripz:
105 x 5 x 10
> No more resets from here on out. Gonna settle on this and keep ascending.

 V-handle pull-ups:
11, 11, 10, 10, 10
> New goal is 12 x 5.

Alternating hammer curls:
60s x 10 

Dumbbell external rotations

I'm learning to have fun even on my bad days, a major change in maturation as a lifter.

Thursday

Swiss bar bench:
210 x 5
240 x 3
270 x 6
> Decent. Not what I was vying for, but still enough to be a 5 lb gain over last cycle, which is what it comes down to.

Swiss bar pause bench:
170 x 5 x 10
> Ditched the Fat Gripz this time, but I'm going to bring them back. I feel like they hit the triceps uniquely.

Dumbbell rows:
120 x 5 x 10
> Doing these between sets of pause bench and I was hauling ass to finish before closing time. Barely got everything done and had no time for curls.

 

Friday

Tonight was a helluva session. Again, pressed for time, I somehow did max effort squats and deadlifts back to back.

SSB box squat:
420 x 5

Deadlift:
380 x 5
430 x 3
480 x 4
> Had another in me, but the shock of pulling this heavy for the first time got to me. I'm also not rest-pausing at all. It was pretty badass to get this with such short timing between sets and having to pee. 490 x 5 next time!

Have also discovered that my sporadic deadlift performance is partly because of not squatting low enough to pull. I surmise that this is a result of not squatting deep for so long. Consequently, I'm starting too high and pulling too much with my back, like a Romanian deadlift. It's not QUITE that exaggerated but the drift to that is there. I felt stronger today by consciously keeping a lower posterior and using my quads more.

Partial leg press super-set with GHR

One of the douchy owners comes in and interrupts my GHR set.

"Time ta go."
"I thought you close at 9."
"What does the clock say?"
"I don't have my glasses. Probably 8:55."
"Two minutes to 9."

Dude, bring it down. I know you have to make the rounds and close up but there's no need to be that silly. I was doing my last set and would have been out by 9. This is the problem when people who don't care about training run gyms.

Entry #1111

Swiss bar press:
145 x 5
165 x 3
185 x 5
> Strength is down on this. Felt tight and explosive and by all indications what I would feel on a PR day - just didn't have what it took for more.

Swiss bar press with Fat Gripz:
120 x 5 x 10
> Huge reset, but with pauses and shorter rests this felt just as hard as 135. I think what I want to do next cycle is reset down to maybe 115, ape Emevas with the pauses, and get some 1-1.5 lb plates to microload. I feel like I started at a good weight with this but the 5 lb increases just had me plateauing too fast.

V-handle chin-ups:
5 x 10

Curls 

Entry #1110

SSB box squats:
420 x 5

Squat holds:
560 x 20 seconds, 20

Partial squats:
290 x 10, 15, 15

Barbell hip thrusts:
155 x 10
185 x 12, 15

Planks

Legs hurt right now, not from muscle soreness but more of a Charley horse feeling.

Entry #1109

Missed recording a poor deadlift day of 455 x 4. My body just did NOT want to pull that night; even the warm-ups felt majorly heavy. If I can get 480 x 5 next week I'll feel redeemed.

Tonight? Great bench press session.

Swiss bar bench:
200 x 3
225 x 3
255 x 9
> Blew this away, had gas for another rep. It's kickass how fast I'm improving at wielding the Swiss bar. Last cycle at this time I gutted out 250 x 7. 

Three I've adopted that seem to be helping:
1. External rotation exercises.
2. A warm-up that has variation over repetition (i.e. not doing the same primer movement for multiple sets but moving on to cover more ground).
3. A set or two of plyos before the main sets, like clapping push-ups. These did make my elbows click, though. 

As a result my shoulder feels fantastic. I'm actually tempted to go back to straight bar pressing.

Swiss bar pause bench with Fat Gripz:
165 x 5 x 10 

Dumbbell rows:
117.5 x 5 x 10
> With straps, no thumb, between sets of presses. 

Swiss bar curls with band:
10, 6

External rotations:
10 x 12, 15 

Entry #1108

Swiss bar press:
135 x 3
155 x 3
175 x 6
175 x 8
> Had trouble concentrating. Felt sleepy and foggy, and my form was loose. Took a breather and tried again with better results. Still not the 9 I was shooting for, but a comeback is always badass and at least I equaled what I did before.

Swiss bar press with Fat Gripz:
135 x 10, 8, 7

Reg Park press:
55s x 6
25s x 4
> Shoulders felt dead by this point. I was short on time due to the gym closing. 

NG pull-ups:
11, 10, 10, 10, 10
> At the park.

So I'm employed...sort of. It's a contracting job so I work whenever I want at the store. Worked on Saturday and the lack of sleep definitely hit me today, despite crashing and getting 12 hours before the gym. People make PRs on no sleep, so I'm definitely hopeless, haha. 

Entry #1107

SSB box squats:
420 x 3, 1, 1
> Took video on the last rep to see how the depth was:

http://www.youtube.com/watch?v=tOILcO3468Y

Not fantastic, but I'm intentionally not sinking my full weight into the stool for the sake of my back, and I still have a plate to remove.

Squat holds:
560 x 20, 10 seconds

Barbell hip thrusts:
135 x 15, 15, 12
> Yeah, I went there. Wanna fight about it?

Partial squats with no lockout:
240 x 15, 15

Planks

Entry #1106

Swiss bar bench press:
185 x 5
210 x 5
240 x 11
> Last cycle I got 235 x 10...on floor press. So this felt good. Had another rep in me, but as always, I reserve myself for the third week.

Fat Gripz Swiss bar bench press:
160 x 5 x 10
> Pauses.

Dumbbell rows:
115 x 5 x 10
> Done between sets of benching, and with straps. Goddamn, straps bring in a whole 'nother degree of lat activation, thanks partly to the thumbless grip that's now possible. Never gotten a better lat stretch before.

Swiss bar curls with band:
55 x 10, 7, 6

Drinking a shake post-workout again, and have been on creatine for four days. 

Entry #1105

Deadlifts:
330 x 5
380 x 5
430 x 11
> http://www.youtube.com/watch?v=Qh01xV4uKDo
Using my crappy weightlifting belt. Helps a little. My back was arched the most consistently it's ever been. Not feeling much more ab activation than normal, but that's expected because of the taper. 

GHR:
25 x 8, 6
> Mystery solved as to why I was suddenly able to bust out sets of 25 last week: I didn't do them after max deadlifts.

Ab wheel rolling:
4 x 5 

Entry #1104

Missed recording two deloads. Nothing eventful.

Swiss bar press:
125 x 5
145 x 5
165 x 10
> Felt weak and shaky. I was going for 11 but last rep was hard.

Swiss bar press with Fat Gripz:
130 x 5 x 10
> Phew, also hard. Had to rest pause a little, but I don't care.

Neutral-grip pull-ups:
5 x 10
> Finally hit my rep goal.

External dumbbell rotations:
5 lbs x 20, 20

Need to eat when I wake up and not wait an hour and a half before breakfast. All this reading about carb backloading and intermittent fasting is making me feel more comfortable about going hungry. It would seem that a picture-perfect breakfast (steak, two slices wheat toast, milk, broccoli) isn't quite enough to completely negate glyco depletion pre-meal, at least in the immediate aftermath with a training session. I'm also off creatine.

Still, this is progress compared to the first week of last cycle. It's important to not expect too much too frequently.

Entry #1103

Back is actually feeling better a few hours later. Crazy. Deadlifts always seem to help with back pain.

The pool closed today. I'm glad I got in one last great session yesterday evening. 5 laps with more to spare. I'm going to miss swimming. 

Entry #1102

Deload

Deadlifts:
200 x 5 (FG)
250 x 5 (FG)
300 x 5 (overhand but no Fat Gripz) 

GHR:
25 x 20, 15, 15

Weighted crunches:
50 x 20, 15

Back is still hurting. 

Entry #1101

Deload

Swiss bar military:
75 x 5
95 x 5
115 x 5 

Javelin press:
45 x 5 x 10
Super-set with:
Lat pulldowns:
180 x 12, 10, 10, 10, 15

Swiss bar overhead extensions:
40 x 20, 15
Super-set with various curls

External rotations with bands

Done in about 50 minutes. Got a good pump.

I've been neglecting to record my swimming progress. I'm up to doing 5 laps now, which is big for me. 

Entry #1100

SSB box squats:

330 x 5

380 x 3

420 x 3
> Back twinged on the last rep. Might have had my belt too tight. I definitely would have gotten 5. 

 

GHR super-set with leg press:
25, 15, 10
15, 15, 15 

 

Planks

 

No squat holds today because I didn't want to risk my back, even though it mostly felt fine after racking. Shame, I can tell they've been doing a LOT of good. Core felt rock-solid on squats. I almost felt like I was using a Smith machine.

Entry #1099

Swiss bar bench:
210 x 5
235 x 3
265 x 6 
> I have to come to terms with the Swiss bar bench press being harder and that it should be seen as a separate movement. This felt good. Accomplished what I wanted to do, and according to my 1RM calculator it's a 7 lb improvement over last week. 

Swiss bar bench with Fat Gripz:
145 x 3 x 10
155 x 3 x 10
> Made a mistake and forgot to account for the bar being 10 lbs lighter than a normal one, so only started with 145. Added an extra 155 to make up for it. Lots of pause reps. This might actually be too light, but whatever, I'll just keep ascending until I hit a roadblock.

Dumbbell rows:
112.5 x 4 x 10

Pull-ups:
5, 10
> First was done at the gym before they closed, and second at the park after driving over.

Band curls with dumbbell handle:
15, 12

Short run thereafter to stimulate growth hormone. Currently taking no supplements except spoons of dry whey dissolving in my mouth when I'm hungry from waking up but want to go back to sleep.

Entry #1098

Swiss bar military press:

140 x 5
160 x 3
180 x 7
> Underwhelming. I was shooting for 8. Back was unstable. I found out today that it really pays off to tuck back the scapulae ala a bench press. It helps keep the bar close. Remember to do that.

Swiss bar military with Fat Gripz:
125 x 5 x 10
> This was actually hard. Took my time between sets. 

 

Neutral-grip pull-ups:
10, 10, 10, 10, 5, 5
> Done at a park. 

 

Kettlebell curls with band 

Entry #1097

SSB box squats:
330 x 5
380 x 3
415 x 5

Squat holds:
545 x 20 seconds, 10 seconds

Leg press super-set with calf raises

Planks

Bad night again. Thanks for being there, iron. 

Entry #1096

Gonna stop editing the time of entry from now on, just to keep things accurate for future viewings. Sometimes I do that if I log early in the morning and I want to indicate the day prior.

Finally got to bench press for the first time since the last incident. A little bit of a weak sensation in my left pec, but no actual pain. 

Swiss bar bench press:
195 x 3
220 x 3
250 x 7
> Again, halting before the bar speed starts to really slow down. I have no interest in straining right now.

Swiss bar bench press + Fat Gripz:
150 x 5 x 10

Dumbbell rows:
110 x 5 x 10

Assorted curls 

Pretty rough night, on personal fronts. Gonna go out to a park right now and practice some martial arts in the dark. Training keeps me sane.

Entry #1095

Deadlifts:
350 x 3
400 x 3
450 x 8
> Had another one or two in me, but I remember how my back hurt last time I rep-grinded. I think it's probably smart to keep the bar speed fast when doing high reps, out of safety. I've never hurt anything doing a 1 rep max, but I have getting fatigued from multiple reps. Using my belt, too.

Good mornings:
170 x 10, 4
> Tweaked my back. The sensation lasted scarily long, like 2 seconds (basically as long as it took to dip under the bar and squat it back up), but the severity didn't feel too terrible. I think I'm not conditioned enough to be adding good morning in to ME deadlift day after doing no assist work for so long. Rest longer next time. I was feeling rushed because the gym was closing soon and I wanted to get 5 x 10 in.

Entry #1093

Today was boring. Boring...but big. Yeah, gonna stop doing that now. It's getting out of hand.

I'm off creatine as of yesterday.

Swiss bar military press:
130 x 5
150 x 3
170 x 9
> Awesome, I'm as strong as I was before when using a regular barbell. Had another rep in me, but I'm not truly going to push it until the third week. I was worried that doing dumbbells for so long meant that I'd detrain from pressing weight heavier than 160, but nope. This was a morale-booster. Make sure to keep the bar close to my body at all times. A couple of instances there was outward drift and it made my shoulder feel it. I'm also holding up the last rep of every overhead set to build structural integrity.

Swiss bar press + Fat Gripz:
120 x 5 x 10

V-handle pull-ups:
10, 10, 8, 8, 7, 7

Swiss bar curls + bands:
> Messed around with a couple of set-ups here to get maximum tension from the band and less from the bar. Think I found a good one by standing on a bench with the band anchored to the floor.

External band rotations:
12, 15

Rests were a little longer this time. Ended up a 90 minute session.

Entry #1092

After just a day of strict dieting my body composition looks completely different. Guess it was just glycogen bloat.

Today sucked, though I had fun. Not only was I hungry but my abs are still sore from ab wheel rolling on Sunday. 

SSB box squats:
155 x 5
245 x 5
415 x 2, 3
> Shaky under the bar, but legs felt strong. Need to either eat more or train sooner post-meal.

Squat walkout:
515 x 20 seconds

Leg press + calf raises

Planks 

Entry #1091

Swam four laps, then floundered around in the water and practiced swimming form for awhile. Four used to be a peak, but now I can hit it everytime pretty easily. It's all about the form and learning to not just muscle through the water.

Entry #1092

Yesterday: swam laps and then went on an hour walk right after.

Today I used the Swiss bar to bench. Actually not as bad as I thought it would be. The key is to keep the bar completely flat (it feels good to let it angle a little, like you might allow with dumbbells, but this must be resisted) and to unrack swiftly. Unfortunately, I didn't feel good about my chesticular ability by 190. No pain, but that distant sensation in a problem area that separates the wise from the weak. Decided to slash my training max and make floor presses my new best friend until I'm healed 100%.

Swiss bar floor press:
215 x 5
235 x 10
> Whew, what is with light floor presses tiring my triceps out like this lately? I surmise it's from the arms sinking into the floor each rep. Seems like it's blocking the shoulders and pectorals from helping out like they would in a bench press, especially with the Swiss bar. Felt like all triceps.

Pause floor press:
155 x 5 x 10
> Boring. Boring...but big.

Dumbbell rows:
100 x 5 x 10
> Absurdly strict. Just gonna drive myself crazy here for a cycle before switching to Kroc rows.

Curls:
Whatever.

Belly's looking fatter and arms seem massive, but last time I weighed myself I was only 211. Weird, but as long as I'm strong.

Entry #1091

Deloaded on deadlifts today since I've already been doing 5/3/1 for them all along and I did the first day for them last week.

Deadlifts:
195 x 5 (Fat Gripz)
245 x 5 (Fat Gripz)
295 x 5

SSB good mornings:
170 x 5 x 10

Standing ab wheel rollouts:
5 x 5

Entry #1090

I've procured a Swiss bar. Felt good to go a session without tricep extensions.

I'm doing 5/3/1, four days a week. I'm not going to miss max effort dumbbell work.

Swiss bar press:
125 x 5
140 x 5
160 x 10
> Had a few more in me, but not looking to exhaust myself right now. I actually wasn't sure by the end of it whether I'd done 9 or 10, so I did an extra rep just to be sure. It might have been 11 but I'm counting it as 10.

Fat Gripz Swiss bar press:
125 x 10
115 x 10 x 4
> Underestimated this. 115 is the weight to proceed from.

Chin-ups:
10, 10
> Switched to v-handle because it feels better on my shoulder. 

V-handle chin-ups:
8, 7, 6, 5, 4
> Aiming for 50 total reps in as few sets as possible. Trying to work toward 5 x 10. 

External band rotations
> 15, 15 

Fun day. Was in and out of the gym fast. I bet my recovery is going to be kick-ass now that I don't have to deadlift the weight up every press set.

Entry #1089

Swam laps today. Really makes my shoulders feel good.

Yesterday:

SSB box squat:
410 x 5 
> Used the belt. Despite a painful back everything went great. 

Squat walkout:
515, 20 seconds
> Taking a cue from Emevas to use these super heavy for squat training post-squats instead of as a pre-squat primer. I find it doesn't really make a huge difference for box squats, for some reason. I'll take anything I can for squat training since I still can't squat without a box.

Pause floor press:
225 x 7, 8, 8 
> Staying light because I'm still cautious about pressing horizontally, but so far so good. No pain. Suprisingly good resistance from this when taking it slow. 

Incline skullcrushers with Fat Gripz:
40s x 8
30s x 10, 8 

Went home, pigged out on an Indian recipe I'd made the night before, then went to the park.

Neutral-grip chin-ups:
18, 6, 6, 6, 6, 6, 6, 5, 6, 5
> Good quality reps - a dead hang on every one and zero cheating. 

Entry #1088

Swam today, as I have been pretty consistently for the last two months.

Back is sore as hell but it was worth the deadlift PR. The swim helped, and now I'm foam rolling before bed.