12/30/13

Bench Press: 180x5x2, 180x8 (wat???)
Kroc Rows: 90x20
HBBS: 220x5x2, 220x7

I told my spotter I was going for seven in the bench AMRAP set. After getting seven, he was starting to try and put the bar back. Between pretending to be offended at spotter for thinking I was done and having a little bit left in the tank, I decided to do a spite rep. Hooray for not humiliating myself!

I started the rows with my right arm today since it seems to be weaker. This way, I know how many to do with my left arm.

The last two reps on the squat AMRAP, my knees were caving in, but not so terrible that it would do knee damage. I just need to cue myself to shove those knees out. I look forward to conquering 225x5x3 on Friday. BACK...ON...TRACK

Hip all healed now?

It sure feels like it. Today was the first time since I started doing squats again that I did not feel any discomfort in my right hip. In fact, it never felt tight after any of the sets. It probably helps that I do 5-10 minutes of hip mobility work before squatting. In any case, a sweet little Xmas gift from me to me.

2014 Goals

Bench: 215x5x3 (currently at 190x5x3)
OHP: 145x5x3 (currently at 130x5x3)
HBBS: 265x5x3 (currently at 230x5x3)
Deadlift: 355x5 (currently at 320x4)

Improve my kyphosis enough so that I feel comfortable oly lifting.

1/1/14

OHP: 107.5 x 5 x 2, 107.5 x 10
Weighted Chins: BW+25 x 6, BW+20 x 6
DB Skullcrushers: 25x12x2
Deadlifts: 300x7 (same as last cycle)

EMOM x 10 min:
Odd minute: 10 Wall Balls
Even minute: 10 Box Jumps @ 24"

Should have recorded the deadlifts as I felt that I probably had some lower back rounding on the last rep.

If I do that metcon again, I will up the reps to 12. The only difficult set was the last round of wall balls.

1/2/14

Rotator cuff stuff
Burpees: 20 x 3, each set under 60 seconds; 1 min. rest b/w sets

Addendum to 2014 goals: Complete Villain Challenge #1 (100 burpees in 5 minutes or less)

1/3/14

Bench Press: 182.5 x 5 x 2, 182.5 x 8 (+2 from last cycle)
Pendlay Rows: 175x6x2
HBBS: 225x5x2, 225x6 (+1 from forever ago)
Burpees: 16 x 3 sets, each set under 48 secs.

It looks like I never HBBS 230x5x3 a while back. I should have a pretty good chance at doing it on Monday.

Going to drop the weight next time I do rows. I could tell I was using legs the last rep of each set.

Since squats drain me, I have decided to reduce the number of burpees I do at the end of workouts.

1/4/14

Good Mornings: 105x10x3
Skullcrushers: 70x10, 70x8
EZ Bar Curls: 70x15, 70x13
Face Pulls: 50x15x3
Handstand holds: :30x2
RKC Planks: :40x2, :32

2k row for time: 8:44 (BOOOOOOOOOOOOOO)

Pathetic row time. I was trying to get a sub-8 time. Last time I rowed 2k, I did it in around 8:25. The middle 1k was awful as I did not pace myself very well. I should have checked out LuckyLloyd's vids before doing this.

1/6/14

OHP: 112.5 x 5 x 2, 112.5 x 7
Weighted Chins: BW+25 x 6, BW+20 x 6
HBBS: 230x5x2, 230x6 (don't know if it is a PR, but I have not done weight like this in at least nine years!)
Burpees: 17 burpees x 3 sets, each set under 51 secs.

How I missed OHPs. There's no other exercise in which the reps flow seamlessly and then all of the sudden the next rep is excruciatingly difficult.

1/7/14

Burpees: 21 burpees x 3 sets, each set < 63 secs.

1/8/14

Bench Press: 185x5x2, 185x6 (+1 from last cycle)
Kroc Rows: 90x20
Alternating DB Curls: 30x15x2
Deadlifts: 305x7 (+1 from last cycle)
Ab Wheel: 10x3

For time:
KB Swings @ 50# 10-->1
24" Box Jumps 1-->10

7:04

Forgot to cue myself during deadlifts to imagine bending the barbell around my knees. Consequently, my lower back is a little tight.

1/10/14

OHP: 115x5x2, 115x8
Weighted Chins: BW+25 x 6, BW+20 x 6
HBBS: 135x10x2
Burpees: 18 burpees x 3 sets, each set < 54 secs.

Still had bicep DOMS from curls on Wednesday. Weird.

I definitely pulled something in my lower back from Wednesday's deadlifts, but it is not nearly as bad as it was a few months ago. Once I HBBS 185, I could not get below parallel without feeling a tinge in my lower back so I backed off. After the second set at 135, my lower back felt tight and exhausted. Also, I could feel some discomfort in my right hip again. I hope that is just a one time thing. In any case, I plan on backing off on any exercises affecting my lower back and hoping that I can squat and deadlift some real weight soon.

Sucks about the hip/back. Do you wear a belt ever when you squat or dl?

Take the pain seriously imo. I went along for awhile just pretending mine didn't hurt and it set me back way way further

I've never worn a weightlifting belt before. I thought I read that it you should only wear a belt when the weight is so heavy that your form breaks down. I think that may be true for deadlifts, but not squats. I will give it a shot next time I do DLs, though it will be at a much lighter weight. At least I can get some practice in.

No doubt. When my hip hurt many months ago, I took a lot of time off. I think my hip pain is coming back because I have not been as diligent in doing the 10 minute squat. I found it helped a lot in easing hip pain. As for back pain, I am just going to drop the weight 60-70% this week and see how it goes. If I feel discomfort, I will either drop the weight or stop. The barbell and weights will always be there another day.

1/11/14

Good Mornings: 65x10, 75x10x2
Skullcrushers: 70x10, 70x9
EZ Bar Curls: 70x15, 70x13
Face Pulls: 60x15, 50x15x2
:30 x 2 Handstand Holds
RKC Planks: :40x2, :27
Burpees: 19 x 3, each set under 57 secs.

My lower back felt fine when I woke up, but sitting in a car for the majority of the morning put and to that. I think I am going to replace good mornings with hyperextensions. I feel that GMs place extra weight on my lower back due to my kyphosis. Hyperextensions don't seem to do the same thing and they pretty much hit the same body parts.

I think I am going to put metcons on holds while my lower back heals and just focus on the burpee challenge. Maybe doing burpees 5-6 days a week instead of 3-4 will make me not despise them as much???

I use a belt on squats and deads around 80%+ because it helps my abs push up against something and serves to remind me to make sure my lumbar/abs and core are all tight prior to the lift. You can lift more weight that way, but a belt isn't a tool to use when your form falls you imo.

Dumb question: is that 80% of your 1RM? I'm guessing so, but want to make sure.

1/13/14

Bench Press: 187.5x5x2, 187.5x6 (+1 from last cycle)
Pendlay Rows: 120x10x2
HBBS: 160x5x2, 160x15
Burpees: 19 x 3, each set under 57 secs.

Although the rows were not heavy enough for it to feel in my lower back, I think I am going to stick to kroc rows in the future.

My lower back felt a ton better today. I will up the weight on Friday and see what happens. If I knew I could hit 15 reps on the AMRAP set for squats, I could have paced myself to get 20. Meh.

Yup, I meant 80% of my 1RM.

1/15/14

OHP: 117.5 x 5 x 2, 117.5 x 7
Weighted Chins: BW+25 x 6, BW+20 x 7
French Press: 45x12, 50x12
Deadlifts: 245x10
Ab Roller: 10x3
Burpees: 20 x 3, each set under 60 secs.

I was thinking of doing CGBP for tris today, but all of the benches were taken. I'll have to see if the setup for CGBP is the same as a regular bench press, i.e. shoulders back, nice arch, everything tight.

Since my lower back has been feeling better recently, I decided that I would deadlift up to 80% of what I would normally do and limit the reps to ten. No problems so far, though my back is a bit tight. Last week, my back was fine until the next day. I guess tomorrow is the real test. If all goes well, I will deadlift 275 next week, and the back to 305 the following week.

1/17/14

Bench Press: 190x5x2, 190x6 (+1)
Kroc Rows: 90x20
HBBS: 180x5x2, 180x12
Burpees: 20 x 3, each set under 60 secs.

Lower back was super tight before working set of rows. I had a lot of trouble hitting depth during squats in the first set. Don't know what happened between the first and second set, but my back became looser.

I also tried doing CGOHS during warmups. Recently, it feels like I am leaning forward coming out of the hole and doing CGOHS are supposed to be a good indicator of how upright you are. For the life of me, I could not past 1/4 ROM due to the bar coming forward.

1/18/14

Skullcrushers: 70x11, 70x9
EZ Bar Curls: 70x15x2
Face Pulls: 60x15, 50x15x2
:30 x 2 handstand holds
Hyperextensions: 25x15x3
RKC Planks: :40x2, :31
Burpees: 20 x 3, each set under 60 secs.

Did CGOHS with a PVC pipe and was able to keep vertical. I don't know if I am doing them correctly because my shoulders feel really stretched out afterwards.

1/20/14

OHP: 120x5x2, 120x6
Weighted Chins: BW+25 x 6, BW+20 x 7 (can finally move up and do the same weight each set!)
HBBS: 200x5x2, 200x10
Burpees: 21 x 2, each set under 63 secs.; only got 17 on the last set

I guess my OHP peaked when I did 115 on 1/10. It has been downhill ever since.

I'm still having trouble keeping upright when doing CGOHS. It makes me wonder if I should defer going heavy on HBBS until I can stay more vertical. At least there was no issues with my lower back today. Since I am deadlifting Wednesday, I will have to wait to see what I am able to squat on Friday.

I finally failed doing burpees; maybe they won't be such a mental block anymore.

Ive been doing a bit more mobility work now looking to get back to squatting again, and not that Ive ever been the most mobile guy but holy ****... I can less than quarter squat with my hands straight above me, once i am at parallel my arms are pointing forward at about a 45 degree angle. Plenty of work to do for me to be somewhat competent, and I know what you mean by "shoulders stretched out".

Thanks Rippetoe.

Indeed

Yeah Aidan, I was curious if your arms are at a 45 degree angle at the bottom because you do LBBS. I have a feeling that once your ankle gets better, and you did some mobility work, you would have little problem being able to do CGOHS. I'm pretty sure my limiting factor is my humpback, which doesn't let me get my torso as vertical as I would like.

1/22/14

Bench Press: 190x5x2, 190x6
Kroc Rows: 90x20
Alternating DB Curls: 35x13, 30x15
Deadlifts: 275x10
Ab Wheel: 10x3

I had to unexpectedly go into work at the last minute, so I forgot to bring my 1.25# plates for bench. Good thing to because my first two working sets were awful. I think I was overconfident after the last time I benched.

Deadlifts felt 10x better today. My warm up sets got me to remember to dig my heels into the ground and push, and also to pull the bar into my legs. My lower back doesn't feel tight after DLing for the first time in weeks. If all goes well, I am going to try and get back to my GSLP weights next Wednesday and DL 305.

My left shoulder/bicep has felt strained since last Thursday. I had to carry a somewhat heavy bag for a long period of time. That is my excuse for not doing burpees today, which is pretty lame. I really need to trick myself into thinking burpees are fun and a great way to be better conditioned.

I for one am of the opinion that there is no such thing as a bad excuse for not doing burpees.

Thanks for the support POW. I have a feeling I will have an array of excuses for skipping burpees and eventually dropping them. I think they are the cause of the five pounds I have lost in the last couple of weeks. If that's the case, they are gone.

1/23/14

Rotator cuff stuff
Burpees: 22 x 3, each set under 66 secs.

I'm leaving tomorrow morning to go to Vegas for the weekend. My flight is too early to be able to work out beforehand, so I am hoping the Aria gym is adequate. It's not clear if they have a squat rack. If not, I guess it's DB presses and goblet DB squats. I hope they have barbells because I will need them to decompress from PLO.