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Strength Day • January 25, 2012
So so. Wednesday AM my workout was decent. But in the aftermath I notice that I seem to have messed up my (formerly broken) arm. Warm-Up. Deadlift: 10 x 45 / 5 x 165 / 3 x 275 / 1 x 300 / 5 x 320 (PR). I will not celebrate this PR too much. Tamara was present and was checking out my form. She called the PR ugly. It may have been (I couldn’t see it). I think I need to back off for the next two weeks and do some very heavy work instead of trying to set a new PR. Press: 10 x 45 / 5 x 75 / 3 x 95 / 3 x 5 x 102.5. (+2.5 lbs from last week). Turkish Get Ups: Continuous effort for 5 minutes. Alternating arms x 35 lbs Kettlebell. I am worried about my arm. There is pain in the radius. If I had pain during workouts, I didn’t notice it other than the usual wrist discomfort. But now, it’s hurting. I am worried that recent work may have overstressed the bone and/or plate and microfractured something. Monitoring the situation. What else can I do? I am probably going to stop power cleaning and kettlebell swings for at least two weeks. I will probably substitute conditioning work of some kind. Strength Day • January 23, 2012
In my program Monday is like Friday is like last Monday. I’m loving the simplicity. The pattern of auxiliary lifts is different but the bones are the same. Warm-Up. Cycle, floor work, mobility. Squat: 5 x 45 lbs / 5 x 160 / 3 x 225 / 1 x 245 / 1 x 250 / 5 x 250 lbs (PR) Power Clean: 5 x 40 kg / 5 x 60 kg / 3 x 65 kg / 3 x 67.5 kg / 3 x 70 kg / 3 x 3 x 50 kg (total volume: 28 reps / 1557.5 kg, avg. load 55). Bent Over Rows, FatGripz, 3 x 5 x 110 lbs (+2.5 from previous). Chin-Ups, Rippetoe Band Assist in Rack style (R-BAR style?) (1 hole lower than prior week): 2 x 12 / 1 x 10, f on 11 / 1 x 2. Will repeat hole on Friday. One Arm Kettlebell Swings: 3 x 18 x each arm x 35 lbs. On the third round I switched between right and left arms in mid-swing on the 18th rep; should have done that each round. Other than the KB swings, no conditioning. Health Reports • January 22, 2012
The second week of my 12 week cycle ended on Saturday, Jan 21st, and here is my report. Training: I hit two new PRs during the week of Jan 15th to 21st. Mon, Jan 16th, I squatted 5 x 245. Wed, Jan 18th, I deadlifted 5 x 315. These both show that I am continuing to make strength gains. Body Recomposition: depending on how you look at it, my Body Recomposition efforts may be on track or off course. Since the start of the year I have lost on average .6 lbs per week. That’s on average. The actual data does not encourage me much. Sunday weigh-ins since the start of the year are lower overall, from first weigh in until today. But my Sunday weigh-in has increased slightly each of the past two weeks: Jan 1st, 211.5; Jan 8th, 206; Jan 15th, 207; Jan 21st, 209 lbs. I am keeping an eye on the situation. Averages of daily weigh in numbers tell a slightly more favorable story: average weight during Week Zero (Jan 1 to 7) was 208.1, Week One was 204.0, Week Two was 206.0. What happened was this: during Week One I did more fasting (including a 24 hour fast) and my weight fell precipitously from Week Zero. One reason why my average weight went up so much was that I cheated on both Friday and Saturday nights of the end of Week 1 and on Friday and Saturday nights at the end of Week 2. The result of all that cheating was a loss of momentum in weight loss (or fat loss), but my will to succeed does not change. My average umbilical measure has also come down, from 38.7 (avg. Jan 1 to 7) to 38.1 (avg. Jan 15-21). On balance I am not dissatisfied. I am staying motivated and I believe that week three will restore a downward trend to the data. Workouts • January 20, 2012
Workout 2012-01-20 Warm-Up Squat 5 x 45 / 5 x 155 / 3 x 205 / 1 x 225 / 5 x 3 x 230 Deadlift, Fat Bar 3 x 5 x 175 Power Clean 5 x 35 kg / 5 x 50 kg / 3 x 60 kg / 3 x 65 kg / 3 x 67.5 kg / 5 x 60 kg Push Ups 1 x 10 Strength Day • January 18, 2012
Early AM at ASC. Got off to a later start. A bit weird around my head but otherwise fine. Plenty of sleep. Had a pretty nice strict fast from 6:30 the previous evening. Weighed in at 204.5 this morning. Warm-Up: a bit of jump rope, floor work, rowing machine, mobility. Deadlift: 10 x 45 / 5 x 160 / 3 x 245 / 1 x 300 / 5 x 315 (PR). Yawn. Another deadlift PR. +5 lbs from last week. Got my “three wheels” on the bar. This is starting to feel heavy. Sort of supersetted: Press: 10 x 45 / 5 x 65 / 3 x 85 / 1 x 95 / 3 x 5 x 100. +5 lbs from last week. Felt pretty good. This was a post broken arm psychological PR from me. Back Squat: 5 x 45 / 4 x 8 x 110. +5 lbs from last week. Jump-Rope: 5 x 100 single unders. Strength Day • January 16, 2012
Warm-Up: Airdyne, 5 min or so, floor work of various kinds (high knees, mountain climbers, deadlift walk, karaoke, power skip, bounding), then stretching hips, hams, quads, calves, mobilizing shoulders, forearms, wrists, etc. Squat: 4 x 45 / 5 x 155 / 3 x 225 / 1 x 235 / 1 x 245 / 5 x 245 (PR). Kinda ugly but real. Power Clean: 5 x 30 kg / 5 x 1 x 55 kg / 2 x 3 x 65 kg / 2 x 65 kg, f on 3 / 3 x 65 kg / 5 x 1 x 50 kg. Bent Over Barbell Row w/ FatGripz (from floor): 3 x 5 x 107.5. One Arm Kettlebell Swings: 3 x 15 x each arm x 35 lb KB (90 reps total). Rested about 1 minute between rounds. Workouts • January 15, 2012
After my first week of my 12 week cycle, I am ashamed to say, my results were mixed. Training wise, I hit a new PR on Wed., in the deadlift, a nice follow up to the previous Friday and Wednesday’s PRs. So, count the week as bringing me progress in my lifts. Body Composition goals wise, less impressive results. The week began on Sunday, Jan. 8th with a weight of 206 and a belly measure of 38″. It ended at 205.5 and a belly measure of 38.38″, so roughly flat to fatter. During the week my average waist measure was 38″ and my average weight was 204. I even saw 201 on Friday morning at the end of a 24 hour fast. I did long fasts most days during the week and ate responsibly, and seemed to strip weight quickly. But I bounced right back up higher than I’d been the previous Sunday by today. I was planning to do one cheat, after I saw 201 on Friday morning. But I probably should have waited until Saturday before binging. Cause then I did it again on Saturday anyway! Back to IF and primal fare for the rest of the week! I’m hungry. Grrr.
Strength Day • January 13, 2012
Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began. StrengthWarm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, shoulders, hams, quads, calves, forearms. Squat: 5 x 45 / 5 x 155 / 3 x 205 / 1 x 220 / 8 x 3 x 225 lbs @ 180s. This is a volume PR at 225. {Next Friday: 5 x 3 x 230 lbs @ 180s.} Power Clean: hang x 3 x 20 kg / 3 x 25 kg / 3 x 50 kg / 1 x 60 kg / 3 x 3 x 62.5 kg. {On Monday do 4 x 3 x 55, 2 x 3 x 65.} Deadlift, with Fat Bar: 3 x 5 x 170 lbs. Working on grip strength. 175 next Friday. Exercise3 rounds: hang clean, static hold in front squat / clean bottom position, about 30 seconds, 5 front squats, all with 25 kgs. 27.5 kgs next Friday. Chin Ups in squat rack, assisted by Rippetoe band set up, one hole down from Monday: 3 x 12. Turkish Get Ups: 25 lb KB, switching hands each rep, 5 min continuous. Kettlebell Swings: 3 x each arm x 12 reps x 35 lbs KB. This felt awesome. I finished up, had more BCAAs, and continued fasting until 11:00 am (24 1/2 hours). I have set a couple new PRs in the past 13 days, while simultaneously dropping 10 pounds of bloat. No complaints. Fasted training is really not a big deal. Warm up properly, have some caffeine and water, BCAAs, and ybf. Strength Day • January 11, 2012
Early start at ASC. Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching. Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR). During deadlift and press work: many practice reps of KB cleans, ? # of reps, 15 lbs KB. Lots of reps. Not comfortable with the movement yet. Press: 10 x 45 / 5 x 65 / 5 x 80 / 3 x 5 x 95. Back Squat: 4 x 8 x 105 lbs. +10 lbs from the last such session (in PDX last month; I think it was 3 weeks ago). Because they are so light, right now these additional Wednesday squats aren’t really about getting additional volume. Rather, they are about mastering the movement. I am manipulating the time under tension to strengthen all the auxiliary muscles involved. (Don’t you dare call this lifting at tempo. I refuse to quantify the reps in a false way in the manner of “tempo” lifting.) I used a very slow, controlled descent, knees out, back in full extension, striving for “perfect” depth, looking for that feeling of a loaded hamstring and a bounce, followed by a dynamic push out of the hole. My goal with these Wednesday squats is to very gradually increase the total load over time and to reap the benefits of greasing the groove on my max effort sessions. Turkish Get Ups: 5 min, switching arms each rep, 25 lb Kettlebell. 3 rounds of: 20 kilogram bar x 1 x hang snatch, then snatch/ohs bottom position static hold (roughly 30 seconds), 5 x OHS, snatch/ohs bottom position hold (about 30 seconds), finish. About 2 minutes recovery. So: 3 hang snatches, 3 minutes in bottom position, Overhead Squat: 3 x 5 x 45. Shoulders were feeling it at the end of the workout! |
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