10/21/2006 Squat

Finally pretty much over this cold, but still not 100%. I hate colds.

Warmup: 5 mins elliptical
Squat
2x10 @ 45
95x8
135x5
185x3
225x3
275x3
315x1
335x1

Certainly harder than it should be, but the main issue seems to be that I feel unstable. I was tentative because my back has been bothering me, but it didn't bother me at all today.

Leg press
3ppsx8
4ppsx8
5ppsx8

SLDL
3x8@ 135

Step ups
1x8
+45 1x5

HS seated leg curl
45x8
90x8

Calf raise
2x8 @ 200

45 deg hypers superset with lying leg raises
2x8

Strethcing

Workout time: 1:50 - 3:00

Finding a baseline for the 'plan'. As I've noted, I overthink and undertrain, and I need to change that. So, I thought about what people who are stronger than I am do, and how they got there. They do it by squatting, deadlifting, and benching, and they train hard as hell. For the next couple of months, periodization and planning kind of go out the window - I'll train the squat on one day, bench press one day, and deadlift one day. I'll do each one at least once a week, but preferably I'm going to train at least 4 days a week. Every workout, the goal is to progress somehow (reps or pounds) on the main lift, and all of the assistance stuff will be 3-5x8, always trying to progress as well (thus the baselines). There is no excuse for a 335 pound squat feeling unstable.

Finally getting over this cold...

All I've been able to do is get through work... plus I don't want to get the whole gym sick.

Should be back at it tomorrow or Friday.

Sick

I picked up a nasty cold, since Monday, all I've really been able to do is suck it up enough to get thru work.

I feel like it's finally clearing up, hopefully another good night sleep or two will wipe it out.

10/7/2006 RE Squat

Ended up taking an extra day off. I'm enjoying the ability to just lift without stress about it, but I do need to kick things into a higher gear. Still at level shit, although made some nice progress today.

Warmup: 5 mins bike, dynamic stuff

Squat
45x10
95x10
135x5
185x5
225x5
2x5 @ 275
As I was unracking the bar for a third set, something didn't feel right in my upper back, and my left hand felt weak. Feels OK now, but I need to visit my chiro. Low back is uncomfortable when compressed, but it isn't always - I think that has to do with spending time sitting on a stool in my kitchen.

SLDL
135x8
2x5 @ 225

Pull thru
4x10 @ 110

Leg ext
3x12 @ 100

Obliques on 45 deg hyper
2x8

Lying leg raise
2x12

Stretching

Workout time: 1:40 - 2:50

I'm toying with the idea of going to a very basic beginners routine from KTP - a full body workout 3 times a week with an emphasis on high rep squatting. Might be fun, and it might help rebuild the base. I'll mull it over.

10/3/2006 ME Bench

Had to move this to today instead of tomorrow, because I have to paint all day tomorrow.

Warmup: 2x20 shoulder stuff, bench the bar 2x20

2 board press
45x15
95x10
135x3
185x3
225x3
245x3
265x1
275x1
285x1
Stuck with stuff I knew I could hit. 285 is probably 90% of my best, but was pretty close to all I had.

Dips
3x8

CSR
45x12
90x8
5x6 @ 135

Barbell OH press
45x10
95x3
3x2 @ 135.

Rear delts
2x10 w/ 25s

Curls ss w/ machine tricep ext
30/100 x 10
50/100 x 10

Workout time: 4:25 - 5:40

10/2/2006 ME Squat/Dead

First day of a needed week away from work.

Warmup - 5 mins elliptical

Good Morning
45x10
95x5
135x3
185x3
225x3
245x1
275x1 (PR)

HS Leg Press
2pps x 15
3pps x 12
3x8 2 4pps

Smith shrugs
2pps x 15
3x5 @ 3pps

45 degree hypers
3x12 @ 25

Bench situps
4x15

Streching.

Workout time: 4:25 - 5:35