how is bavettes? gilt bar is still the only sodikoff place i've been to. <3 <3 <3 the bone marrow dish

I think it's awesome. The steaks are good, but the sides drinks and appetizers are really the star. They have a good deal of crossover between dishes and the restaurants so if you liked the food at Gilt Bar, it's pretty likely you'll like Maude's, Bavette's and Au Cheval too imo, although they all feel a bit different. They have the bone marrow dish at Bavette's and I had it the other night. So ****ing good and I eat so much bread when I go there.

2.8.2013

Intensity

Squat
195x5
Lower legs felt like **** all week, but I got them loosened up enough that this felt good. This was easy enough, squats coming back nicely.


Press
93x5 (5rm PR)
Easy. Felt good to PR. Upper body feels good and strong.


Deadlift
to 210x4
Not too hard, but back felt off somehow. I have to take a harder look and do some reviewing here.

deads look pretty clean to me

Thanks for checking. It doesn't really help things that I used the potato setting on my camera for that one. I don't think there's a major error but I'd still like to at least review the SS chapter, maybe the new efs series, etc.

The only thing I see that is different than SS is head position. Maybe you were just pulling with your back and not your glutes/hams? Looked like solid form though.

DEL, press PR.

ty I think.

2.12.13

Squat
20x10x2
70x5x2
120x4
150x1
160x5

Couldn't get lower legs to loosen and I was compensating with my back, which made my back tighten up to the point where it felt compromised and not safe to continue. I am going to have to read about what to address with regard to mobility other than the lower legs/ankles themselves. I think I remember a KStar video talking about causes of lower leg tightness, I'll have to find it. I'll also try to get to my ART guy but my schedule is ****ed this week, so we'll see.

My sleep last night was insufficient, which didn't help anything.

I also ate some donuts so performance was probably off. (LC-thread joke imo.)

Bench
120x5x5
Easy. Prob go for a small 5rm PR on Fri or Sat.

Blast Strap Fallout
3x15

superset with blast strap row / fat man pullup
3x15

Yes, the polish donuts almost surely are to blame.

(what are we blaming?)

Congrats on the PR, and damn, that's some heavy squatting!

The DLs looked pretty good to me. Your style kind of looks like you're squatting the weight up at the starting position, rather than using the posterior chain. Ed Coan kind of DL'ed like that.

I think I've said this before - I think barefoot/slippers/flat soled shoes would help a little. Slightly shorter ROM and it puts your whole body at a better angle at the starting point. It will probably feel more different than what you're doing now than you expect.

Do you ever voodoo band your calves? That helps me sometimes - I'll do that and then do mobility exercises & stretching with the band on for ~2 - 3 minutes.

god how the **** are you so strong? Those squats looks like a warm up. Nice work.

Leg problems that predate the donuts. Obv.

Yep. Before every session.

My prehab has been:
-rumble roller on calves and outside of legs, rotatin ankle through ROM over rough spots
-Voodoo band
-lax ball on tough spots

Post last workout I had my wife "the stick" my calves and Achilles area. 9/10 pain in some spots imo. For whatever reason I laugh loudly at the most painful spots.

I've also added static stretching and lots of complaining.

Thanks, but I'd still like that 250 squat this year. Still have a way to go imo. Even then, I think like 250x5 is the lowest level where I would be comfortable saying it's "strong". Might never get there. Have to try though.

2.16.2013

Short on time today. Legs felt ok until last set... I think rest (no light day this week) and daily rolling have helped.

Squat
150x3
170x2
185x1
200x3

Bench Press
136x5 (5RM PR)

250x5 is the lowest level? Grrrr

For people my age and size, I'd say so. If I can do it by 35 (I have 1.5 years), I'll be happy.

It's probably the highest level I think I can get my squat, and therefore the first level I'd feel satisfied, whatever that means. Of course it will take me long enough to get there that I won't be satisfied by the time I hit it. Also, if I'm honest with myself it's a tough goal. I tend to waiver when I get around my current strength levels. I have to work a little harder imo.

It was just funny to me because my goal is to hit a 1RM @250 and I think it would be great to hit even with my ****ty depth. Then I think about you doing 250x5 ATG and I am just flat out impressed.

Never feeling satisfied when you get there is standard for me too.

Not sure if that is good or bad trait.

My lower legs still feel pretty bad. My plan for now is going to be to minimize volume and work on mobility as much as possible.

2.18.2013
Squat
160x5
165x5
170x5
Limited by lower legs which causes me to overuse lower back

Press
82x5x5
Easy enough. Prob bump volume 1-2kg in 2 weeks. Hopefully this translates to a nice 5rm PR on Fri/Sat.

RDL superset with Good Mornings, good form, minimal rest
80x5x3 (of ea), alternating

TKE (#4/4 my heaviest band)
3x15

Standing rotator cuff rotations
1kg ea hand x 10 x 3

Straight bar bicep curl
20x12x2
30x10x2
This still causes forearm pain

Left ankle hurt a ton this weekend. Left calf felt really tight/bad all week and today too, but I didn't want to take any more days completely off since upper body progress has been okay, so I just did upper body stuff.

Press

warmups
70x3
80x1
90x1
100x1 (PR)
110x1 (PR)
114xF
112xF
95x5 (5rm PR)

110 PR:


Blast-strap row / Fat-man pullup
5x10

Gonna go ahead and guess you haven't tried 1RMing the press in a while if you set a new PR at 100 then lifted 110 pretty easily right after. Nice pryess, that's about 2.5 locos and 1.5 soulmen.

nice!

sheeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee eeeeeit

ty dudes.

Soul,
Yeah I haven't tested 1RM in forever. I think the most I'd done on a previous 1RM test was 200lbs (~90kg) like two years ago (?) or so. 100 flew up and I felt good so just went to 110. Actually I was hoping for 114 yesterday, so I thought 110 would be safe. No more 1RMs on press for a while though. My plan is to exhaust progress on 5rm. Then go to 3rm. Then singles. Hoping to hit 120 (2013 press goal) that way.

Just a general update.

My lower legs have loosened up some. I haven't worn my favorite boots in like three weeks, I think they (specific the raised heels) were contributing. May have to sell them... ugh.

I had a fever and cold (flu?) last week so I didn't even lift. I took antibiotics (self-administered imo) so I'm feeling better, except my stomach is ****ed. I hate taking antibiotics. Ugh. I'm ok with winter ending whenever. I am pretty sure this is going to be my GOAT spring/summer for lifting. Just feeling good, making strides in training, life is good, etc. Hopefully I do not get hit by a bus later today.

Weight 286. My bodyfat monitor says 21.0% fat. 226lbs lbm. Here's where I say I should lose a few lbs and then proceed to do nothing about it.

I should lose a few lbs, I'd like to stay under 20% bf.