Wednesday, October 1, 2014

Testing Week: D1

BW=133.9 kg / 295 lb
  • Warmup, Press: bar x3,40,50,60,70
  • Press: 80 kg / 176 lb x1,1 -- probably had 85, but got ambitious and tried 90 instead.  No go.
  • Push Press:
    • 90 kg / 198 lb (PR)
    • 85 kg / 187 lb -- attempted to strict press it after the 90 kg push press.  Had to push it.
  • Warmup, Front Squat: 70x2, 100, 100
  • Front Squat:
    • 120 kg / 264 lb
    • 150 kg / 331 lb (PR)
    • 105 kg / 231 lb 2x5 (PR)
  • Volume: 2,275 kg / 5,005 lb
  • Decent 3 day
This is the last full week before I go on vacation, so I just wanted to see where I stand.  The end result is my 80 kg strict press PR still stands, but the way it moved I know I have more in me.  I just got greedy.  I set a 90 kg / ~200 lb push press PR, with an epic grind out to clutch the PR.  I also set 2 PRs on front squats, the second by accident.

Front squats taught me how I breath to support them is different than how I do it for back squats.  I unracked the bar and made the mistake of trying to get a new breath.  I couldn't refill the lungs fully to support the bar.  That 150 kg PR was due to keeping and holding the same breath from unrack to squat to re-rack.  My legs aren't really challenged yet, but the upper body surely is.  These should improve quickly.

Strength Training 101: Goals and Planning

Another installment of the Strength 101 series.

Saturday, September 27, 2014

W19D3 Fat Loss Training: Epicness

BW=133.9 kg / 295 lb
  • Warmup, Axle clean and press: 15x3, 35x3, 45x3, 55x3, 65x3, 75x3
  • Axle Clean and Press: 85 kg / 187 lb 3RM (PR)
  • Log Clean and Press: 75 kg / 165 x1,1,1,2 (PR)
  • Seated PBN: 42.5 kg / 94 lb 3x8 (PR)
  • Warmup, Deadlift: 70x3, 100x2, 120, 150, 170 DOH
  • Deadlift, Straps: 205 kg / 452 lb x5 (PR)
  • Farmer's Hold: 117.5 kg / 259 lb x10s, 12s (PR)
  • Block Pulls: 110 kg / 242 lb 3x12 DOH (PR)
  • Plate Carry: 25kg / 55 lb x50 ft x4
  • Farmer's Walk:
    • 72.5 kg / 160 lb x 100 ft -- 27s
    • 72.5 kg / 160 lb x 100 ft -- 23s
    • 72.5 kg / 160 lb x 50 ft -- 12s
  • Farmer's Hold: 80 kg / 176 lb x 23 s (PR)
  • Too many numbers and I'm too lazy to calculate volume today.
  • A definite 4 day
All those PRs get boring after a while.  OK, no they don't.  I felt like I could have had a 90 kg axle clean & press today if I could just clean it.  I just couldn't flip the bar over.  Oh well.  I'm definitely happy with 85x3.  That's an estimated 1RM of 93 kg.  That just started my day off right.  If that wasn't good enough, the log just seemed to float over my head.  I was able to support the log a bit better and transfer more power into the push, but even if I had a bad push I was able to catch the log and muscle it up.  On the last set, I just wanted to see if I could get more than one rep while it was up on my shoulders.  The seated press behind the neck was just icing on the cake.

Deadlifts felt strong, but that may be due to my front squats being so weak.  I just couldn't fatigue the legs enough.  At any rate, I hit 205 x5 which is a huge PR for me in any style of deadlift, but this was a comfortable 5RM conventional.  That puts my estimated 1RM at 239 kg.  The block pulls were powered by elation.  I did have to readjust the grip on sets 2 and 3 because the bar was beginning to slip a bit.

Farmer's holds were the next thing to be excited about.  To hit 10 and 12 seconds with the heavy implements and 23 seconds with the "lighter" implements was pure bliss.  It was mostly teaching myself to ignore pain in my hands.  The walks were about the same last time, so still pretty pleased.  As it is now, I probably could walk about 10-15 feet with the heavy load.

Days like this don't come often, but when they do it's like a real shot in the arm.

Friday, September 26, 2014

Fat Loss Training: W19D2

BW=132.5 kg / 292 lb

  • Warmup, Press: bar x5, 40x5, 50x3, 60
  • Press:
    • 65 kg / 143 lb x8,2 (rest pause)
    • 60 kg / 132 lb x8
    • 55 kg / 121 lb x8
    • 50 kg / 110 lb x8
  • Warmup, Front Squat: bar x8, 50x8, 70x8
  • Front Squat:
    • 100 kg / 220 lb x8 (PR)
    • 100 kg / 220 lb x6
    • 95 kg / 209 lb 2x6
  • Reverse Grip Rows: 80 kg / 176 lb 3x8
  • Volume: 8,060 kg / 17,732 lb
  • (didn't time so no density)
  • Decent 3 day

The story of the day is front squats.  I did set a PR, but my limiting factor on these is my ability to keep my chest up.  It's just not where it needs to be.  Up till 70 kg I was able to keep the bar where it needed to be with just the normal rack position.  At 70, I could feel the weight of the bar start to shift forward a bit which added some stretch to my forearms.  At 100 kg I put on the straps to change the leverages a little, and chalked my shoulders to help the bar stay in place.  I barely got that set of 8.  The second set of 6, I forgot to rechalk the shoulders and the bar slipped off, but for some reason I still held on to it with the straps.  It made for an interesting site as I tried to rerack the bar.  I took 5kg off and finished out the reps.

You know when you want to beat your last RM record, but for some reason you just can't?  Yep, that's me and the press. My 10RM is 62.5 kg, but I really wanted 65 today.  It just didn't happen.  I had to RP for 30s each to get the last two reps in.  I can't count it as a 10RM, but I got the volume in.  Pressing strength seems to go quickly on me, so I had to keep pulling weight off the bar to hit the requisite reps.

Tuesday, September 23, 2014

Fat Loss Training: W19D1

BW=132.2 kg / 291 lb
  • Circuit Training: 5 sets (battery is out on HRM, so used best guess)
    • RDL: 110 kg / 242 lb x8 (hook grip started on set 4)
    • Ext. ROM Push Up: BW x18.16,13,13,12 -- total 75 reps
    • DB Lunges: BW + 25 kg/hand x15 per leg
    • SG High Pull: 85 kg x5
  • Volume: 29,708 kg / 65,358 lb in 46 min
  • Density: 646 kg / min (1,421 lb / min)
  • no HRM today
  • Decent 3 day
 Pretty tough day from a cardiovascular standpoint.  Without my heart rate monitor I had no way of really knowing where I was.  As a result I ended up erring on the side of less rest than I would normally.  I could feel my heart racing pretty good the whole time.  The reduced rest definitely had an impact on the push ups.  Everything else went pretty well.

Friday, September 19, 2014

Fat Loss Training W18D2b

BW=131.6 kg / 290 lb

  • Log Clean & Press: 75 kg / 165 lb x1
  • Farmer's Hold: 117.5 kg / 259 lb x 6s, 5s
  • Plate Carry: 25kg / 55 lb x 50 ft x4
  • Farmer's Walk:
    • 72.5 kg / 160 lb x100 ft (28s)
    • 72.5 kg / 160 lb x100 ft (25s)
    • 72.5 kg / 160 lb x50 ft (18s) -- carried it up to the garage
  • Farmer's Hold: 80 kg / 176 lb x 20s
  • Volume: 75 kg + 7708 kg-yd + 48 kg-min / 165 + 16,957 lb-yd + 105 lb-min
  • Decent 3 day

This is what was supposed to be done as part of yesterday's work but I ran out of time.  Got it done today so Saturday is completely free.  Not happy about the paltry time on the 117.5 kg holds.

Thursday, September 18, 2014

Fat Loss Training W18D2

BW=132.2 kg / 291 lb
  • Log Clean & Press: 75 kg / 165 lb 2x1
  • Warmup, Continental C&P: 35x5, 45x3, 55, 65, 75
  • Continental Clean & Press:
    • 75 kg / 165 lb x4
    • 70 kg / 154 lb x5
    • 70 kg / 154 lb 2x4
  • Seated PBN:
    • 40 kg / 88 lb 2x10
    • 37.5 kg / 82 lb x10
  • Warmup, Deadlift: 70x3, 100x2, 120, 150, 170 (DOH)
  • Deadlift: 195 kg / 430 lb x8 (Straps, PR)
  • Rack DL: 110 kg / 242 lb 3x10 DOH
  • Volume: 8,750 kg / 19,250 lb in >52 min
  • Density: < 168 kg / min (370 lb / min)
  • Heart Rate: avg. 128, peak 165, burn >522
  • Good 3 day, but long
Due to upcoming Saturday commitments, I had to make some adjustments for this week.  Greg told me to hit Day 3 today since that's where I need the most work.  Unfortunately, Day 3 is at least a 2 hour training menu, and I had one hour to do it in.  I ended up doing the press work directly after work, and the deadlifts later in the evening book-ending a commitment I had.  I didn't get to the farmer's walks today, but I should be able to hit them Saturday evening.

My log press technique is a mess, and I think the only way for me to really get it fixed is to grease the groove.  I'm good for two ugly reps right now.  I got one on video and will be posting a form critique video.  If I can get the center of the log over the center of my hips more consistently, I can press it more often.  Unfortunately that's easier said than done.

Continental Clean and Press was affected by hitting the log first, so I counted the 75x4 as part of my volume work.  Somehow due to operator error I didn't press record like I thought I did on the 75 kg set.  Just as well because the clean was a mess as well.

Very pleased to set a new 8RM for conventional deads, that also rivals anything I've done with sumo.  In fact, I don't have any sumo records over a 5RM.  If things keep moving at this rate I might have an all time deadlift PR ahead of me in any form.  Granted it will be with straps, but I'm OK with that at the moment.