Moving

Moving my training log over to this tumblr page!

Workout A - 1/16/13 - Piss poor training session

I was pressed for time today but I still wanted to get a workout in.  The plan was to take it easy on squats and only do my warm ups and then one set of 175 x 5.  I got it done, but on the 3rd rep my lower back gave out again.  Ugh.  I need to figure this out; is it form, or is my lower back just not strong enough?  I'm going to do some diligent foam rolling this week and I won't do squats or deadlifts for at least a week.  It doesn't hurt as much as it did last Thursday, but I want to be very careful and not make this a recurring thing.  Perhaps I'll start at a much lower weight, like 155, to correct form issues and work my way back up again?  We'll see, I need to do some research...

Bench went well.  I think I had the last rep of set #3 in me, but without a spotter I didn't want to try.  I'm content trying again next session.  I added in a third set of dips this time and pretty easily got all 8 reps.  9 reps next time.

Deadlifts and crunches were skipped due to time constraints, but I wouldn't have done them due to the back pain anyway.

Workout B - 1/13/13 - Still recovering

I skipped squats today.  Lower back is still sore and I really don't want to push the issue with that, especially after how drained I felt Thursday.  My form felt good on press once I got into my work sets; I think I'll micro load them now, using 2.5 pound increments.

I had been thinking about my non-strict form on rows all weekend, so I decided to drop the weight down to a point where I can keep my back from rounding.  125 was a bit much, thus 115 was the choice.  I'm not sure I'm such a big fan of Pendlay rows, but I'll continue to do them for the few months I still have left on this program.

Quick workout, but it felt good!

Workout A - 1/10/13

Hey, look! A new way to present my workout stats without taking up half the page. Huzzah!

My lower back is toast.  My deload sets of 170 lbs for squats seemed tough and were borderline Charles Barkley "turrible".  I didn't even attempt to do 270 on my deadlift set because my lower back felt so fatigued.  It definitely needs some intense recovery time (partial oxymoron?); I was stiff and sore all night.  I feel as if I may need a spotter next time I do bench, but we'll see.  As this was my last workout of the week, I added in barbell curls and skullcrushers, as perscribed in the program after a couple months, to get some direct arm work in and increase volume.  I'll need to add more weight to the skullcrushers next time, but 65 is a good point to start for curls.  I'll increase 1 rep per session with those two exercises until 12 reps for both sets are performed, then increase the weight 10% and start back at 8 reps.

I may take an extra day of rest this coming week, depending on how the back feels.  We shall see.

Workout B - 1/8/13 - Yup, first stall

Squat:
195 x 3
185 x 5
185 x 4

Press:
105 x 4
95 x 5
95 x 5

Rows:
140 x 5
140 x 5
140 x 5

Chin-ups:
BW x 8
BW x 6.8

Standing cable crunch:
70 x 20
70 x 20
70 x 20

I gave 195 a shot on squats and it was the same result as last workout.  It felt slightly better, but all in all it was just heavy as hell.  Time to reset!  I'll drop the weight down 10% to 175 lbs next workout.  And, what do ya know, looks like I'm resetting overhead press too.  I just couldn't get good form on the first set and didn't get 5 reps.  I dropped to 95 for the next two, and my form felt great on the last set.  I really think I've had a form issue this entire time, so going down 10% should help me correct that, and now that I have my 1.25 lb weights I can move up 2.5 lbs per workout.  Almost got that 7th rep in the second set of chin-ups, but not quite.

Music in honor of now waiting a while for new PR's:

Workout A - 1/5/13 - First stall?

Squat:
195 x 3
185 x 5
185 x 4

Bench:
170 x 5
170 x 5
170 x 5

Deadlift:
260 x 5

Dips:
BW-10 x 8
BW-10 x 8

Standing cable crunch:
70 x 19
70 x 19
70 x 19

I may have stalled on squats and it may be time to do my first reset.  I was well rested and fueled this morning but the bar just felt like it weighed a ton.  My last few warm ups were killer and I could tell it was going to be rough.  I doubt I could have even done 190 lb sets.  After my 3rd rep nearly didn't go up with 195 in the first set, I racked the bar and took off 10 pounds.  I struggled through 5 reps at 185 and I definitely couldn't have gotten that last rep in the last set.  Sooo... I'm not sure, I'll likely try 195 again next workout just to make sure it's a true stall and not backlash from the long weekend.  But if not, next workout I'll be dropping squats 10%, in this case 20 lbs, and start back up at 175 lbs.  Bench was probably 7.5 or 8 out of 10 exertion, and deadlift was rough.  I felt like my form sucked - too much bending at the hips - but I'm not sure.  5 pound increments moving forward on deads.  I'll be back to bodyweight on dips next time.

Workout B - 1/2/13

Squat:
190 x 5
190 x 5
190 x 5

Press:
105 x 5
105 x 5
105 x 4

Rows:
135 x 5
135 x 5
135 x 5

Chin-ups:
BW x 8
BW x 6

Standing cable crunch:
70 x 18
70 x 18
70 x 18

Happy New Year! I stayed at the same weight as last workout due to my horrible eating and sleeping habits during my time in LA.  I didn't make my last rep on the press again, but I'll give it one more try before I do a reset.  I was rushed into my last set due to someone waiting, and again, poor diet and sleep leading up to this workout.  Rows felt a lot more explosive, and my arms were toast by the time I got to chin-ups.