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 Post subject: Re: Andy's journal
PostPosted: Mon Dec 05, 2011 8:52 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 30 November

Catching up on posting.

Deadlift
1x235
1x265
1x295
1x315
3x265
5x235

Step-ups--BB
5x45
5x65
3x75
3x65
4x45

Chins
BWx2/2/7/7/7/7/6/5 (43)

Lat Raise
5x10x10#

Dead--back's been sore a lot lately, and I'm feeling the need to control volume better. I decreased the warmup reps at each step, then did singles up to 95% of training max. I felt really good, so I did one more single, close to my PR. Not quite, yet.
Step-ups--left leg is much weaker than my right.

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 Post subject: Re: Andy's journal
PostPosted: Mon Dec 05, 2011 8:57 am 
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Location: Kudjip, Papua New Guinea
Saturday, 3 December

c20w3d3

Very busy day, but no hospital work. With Q

Bench
1x155
1x175
0x195
3x175
6x155

Light Press
8x3x105

Row
5x10x105
8x105

Bench--missed 195 again. Sad, but I'm still progressing.

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 Post subject: Re: Andy's journal
PostPosted: Mon Dec 05, 2011 9:05 am 
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Location: Kudjip, Papua New Guinea
Monday, 5 December
c20w3d4

Squat
1x193
1x220
2x245
3x220
5x195

G'Morning
5x5x115, a few extra last set

Chins
5xBW+25
3xBW+35
2xBW+45

Curls (hammer)
5x10x20

Squat--same as last Wed, I felt the need to reduce volume, so I reduced reps on warm-up, went up the usual 5/3/1 percentages by singles, then, since I still felt good, I did the 3 and 5 on the "way down". Back feels OK this evening. The 245 ties a 2-year PR.

Chins--rep record

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Wed Dec 07, 2011 9:19 am 
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Location: Kudjip, Papua New Guinea
Wednesday, 7 December

c20w4d1

Press
5x45
5x55
5x65

Bench
Close grip
8x3x105
Skull crushers
4x3x45

DB BO ROW
5x40
5x50
5x60

I'm doing a full 4 deload workouts, just because I feel like I need it.

Edited to correct SC load

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 Post subject: Re: Andy's journal
PostPosted: Wed Dec 14, 2011 7:40 am 
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Wednesday, 14 December

c21w1d1

I'm not using 5/3/1 at the moment, but progressing my lifts in several ways. Today is DL day, and I'm using a simple plan called "The Singles Scene", a simple way to manage heavy single-rep lifting. It involves setting a "relative max" which is just the heaviest that I can pull with reasonable form today, and a total of 7 to 8 singles that are ~90% or more of that.

Deadlift
10 x 45
5 x 95
2 x 135
1 x 135
1 x 175
1 x 200
1 x 225
1 x 255
1 x 275*
1 x 295*
1 x 275*
1 x 265*
1 x 265*
1 x 265*
1 x 275*
1 x 265*
RM=295, 90%=~265
*>=90%

Note that when I hit the RM of 295, I had already had one lift above 90% of that. So both that and the 295 count toward my total of 7-8 singles. I then dropped back to 275 and 265, where I thought I'd stay to help make sure I got the 7 minimum reps. I wasn't particularly bound by that number on my first time lifting this way, and I was prepared to quit whenever I needed to. But these felt good, and I decided to add a little weight for what I thought would be my last rep. That felt so good, though, that I went ahead and pulled one more.

I expected to feel a lot more tired both right after lifting, and then in the evening, but I feel pretty much like I would after an ordinary workout. Interesting.

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 Post subject: Re: Andy's journal
PostPosted: Sun Dec 18, 2011 7:18 am 
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Location: Kudjip, Papua New Guinea
Cycle 20 Week 1 Day 2

Squat, Bench and Chins

Squat

10 x BW
5 x 45
5 x 95
3 x 115
3 x 135
3 x 155
2 x 175
2 x 185
Working Sets
2 x 4 x 195

Bench
10 x 45
5 x 95
5 x 115
5 x 135
Working Sets
4 x 155
3 x 155
Missed 4th rep

Chins
2/6/6/6/6/5/5/5/5/5/4/3/3 (61)

Notes
Squat-felt OK. 195 is about right for base weight. Probably too much warmup.
Bench-I'm not used to benching after squat! Always before it's been the first lift on bench day. In recent weeks I've done 170 for 4 reps, and 180 for 3, so I was surprised at missing the last rep at 155. I'd actually planned to use 150, but it's so much more convenient to put 155 on the bar! Also, maybe too much volume in the warmups. Also, my spotter misunderstood what I wanted, and was trying to hold the bar all the way down, so I bailed on the first rep to explain. Then he wasn't really giving a hand-off, just touching the bar while I unracked it. Sigh. Not one of the regular guys in the gym.
Chins-I need to spend less time at this, either doing more reps per set, or paying better attention to rest time. Also, visiting with a friend, probably not focused enough on getting done!
Overall, a good day at the gym, except for the frustration at missing the bench rep. I'm going to back of a bit for base weight here.

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 Post subject: Re: Andy's journal
PostPosted: Mon Dec 19, 2011 5:26 am 
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Location: Kudjip, Papua New Guinea
Cycle 21, Week 1, Day 3

DL accessory, Rows

Snatch-grip DL
4x52
4x82
4x122

Work sets
4x142
4x142
5x142
5x142

Rows
DB BO Row
10x30
5x50
5x60

Work sets
4x5x71

SG DL - First time ever doing snatch grip. Didn't seem all that strange. 140 or so seems right for base weight.
Row - Bent-over DB rows are my favorite row. I'll mix in seated cable rows and face-pulls when we get the machine fixed.
Over-all, good day. Went quickly. I'd probably have time and energy for a third lift, but I'll wait to see how I feel as I get the DLs a bit heavier. I spent about 45 minutes working on the machine, and got 2 out of 5 cables replaced. Not as difficult as it looked. It's a complicated multi-station machine, with interconnected cables, so that if any one is broken, nothing works.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Thu Dec 22, 2011 7:34 am 
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Location: Kudjip, Papua New Guinea
Thursday, 22 December

Cycle 21, Week 1, WO 4
PC, Chins, Press

Chins, weighted
2x2xBW
2x4x25

Pull-Throughs
15x30
15x35
15x40
Super-setted with:
Press
10x45
2x5x65

Got to the gym not any too early, then worked on the machine until I got it working, forgetting that I had an evening obligation and acting like I had all the time in the world. Then one of my colleagues came to work out, and mentioned the evening activity. By the time I got the machine finished I had to hurry on the WO.

Out of the planned order, just because I felt silly doing pull-throughs with a female colleague there. So I did the chins first, then after she left I supper-setted the PTs and the press to save time.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Wed Dec 28, 2011 2:14 am 
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Location: Kudjip, Papua New Guinea
Sunday, 25 December (Yup. Lifting on Christmas day:) )

Cycle 21, Week 2, Day 1

Deadlift (singles scene)

10xbar
3x95
3x135
2x185
1x225
1x250

1x275
1x285
1x295
1x305
1x295
1x285

5x185

Biggest issue today was that I hadn't fully recovered from Christmas dinner. We ate from about 2 to 3 or 3:30, visited with friends for a while, then I lifted at almost 6:00. It felt better as it went along. 305 felt pretty heavy, but I think my form was still acceptable for a RM, though I didn't have anyone to ask.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Wed Dec 28, 2011 2:17 am 
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Location: Kudjip, Papua New Guinea
Tuesday, 27 December

Cycle 21, Week 2, Day 2

Squat, Bench, Chins

Squat (SDT, BV 2x4x195)
10xBW
10x45
5x95
3x135
2x155
2x155
2x175

5x195
4x195
SP-R
Week Lifts Progression
1 4x195,4x195 BV
2 5x195,4x195 SP-R

Bench (SDT, BV 2x4x140)

10x45
5x95
3x115

4x140
4x140
(BV)
Week Lifts Progression
1 4x155,3x155 BV
2 4x140,4x140 NBV :)

Chins, Volume
BWx2/2/10/10/7/5 (36)

Squat: OK. I'm wondering if I might have been wiser to start with a slightly lower BV, but I think this will be OK for now. Live and learn.
Bench: Resetting BV after starting a bit high last week. I think this will be fine, and allow me to work up quite a way.
Chins: I hit a wall in terms of energy on the set of 5. I knew that I was done for the day. Two nights of interrupted, poor quality sleep had officially caught up with me. I went home, stretched out on the couch and slept for an hour.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Thu Dec 29, 2011 8:38 am 
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Location: Kudjip, Papua New Guinea
Thursday, 29 December

Cycle 21, Week 2, Day 3

Snatch grip Deadlift, Row

SG DL
10x45 (RDL)
10x45 (SGDL)
5x95
3x115
3x135
3x5x145
7x145
Week Lifts Progression
1 2x4x142, 2x5x142 BV
2 3x5x145, 7x145 DP-R,W

Row (Seated Cable)
Lots of WU
8x80
6x90
3x6x100

DL-I was pretty sore (not DOMS, but a recurrent low back soreness I sometimes deal with) last week, and again after standard DLs this week, so I had intended to reduce the total number of reps. I actually did quite a bit more. Back's feeling pretty good now, but we'll see over the next couple of days.
Row-Yah-Hee, the cable machine works again. This is the first time I've done cable rows since last time I was in the US this past July. Sadly, this is the heaviest that this machine goes. I'll jury-rig some additional weight onto the stack, but there's only so much I can do that way.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Tue Jan 03, 2012 3:31 am 
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Location: Kudjip, Papua New Guinea
Tuesday, 3 January, 2012

c21w3d1, first lifting day of 2012!

Deadlift, Singles Scene
Goal is 9-10 single reps at 90% or more of a "relative max"

Warm-up and acclimation
10x45 RDL
5x95 RDL
3x135
1x185
1x225
1x245

Work sets
1x265
1x275
1x295
1x310
1x285
1x280
1x275
1x275
1x265
1x265

Back-off
5x135

Well, I dunno about today. This thinking on your feet can really suck, especially if you're having a stupid day. I may have made several bad decisions today. One for sure. The 310 was too heavy. Maybe I shouldda stopped at 295, maybe I shouldda gone to300 and called it good, I don't know. It's been a long time since I hurt doing a deadlift, but about half-way up on the 310 I felt a sharp pang near my left SI joint. I've read lots of advice that if you feel pain during a lift, you should quit and go home, but I figure that's just CYA advice from people who are afraid of being held liable for my stupidity, and I figured that I can hold my self liable. I thought about just "toughing it out" and proceeding as though 310 had been a clean RM, but thought that that would be a sure way to make a difficult situation into a bad situation. So I reasoned that if 310 was my RM, then my 9-10 deadlifts have to be at 280 or above, so I thought I'd just stay in the low end of that, and tried 285. Still hurt. Long rest then 280. Didn't hurt, but felt really heavy. Then I reasoned that I should have pulled 305 as my RM, so I can go down to 275. Did a couple of those. Didn't hurt, but didn't feel like I could do many of them. Then I reasoned that 295 was the best pull with good form that I actually performed, so I should use that, not a hypothetical RM. So 295 is the true RM, so I dropped to 265 and finished my 10 singles, since that allowed my to count more of the reps I did on the way up.

I was torn between caution and the desire to still get something good out of the workout. I don't know if the way I finally did it was the best way, but I finished the planned number of reps, and don't feel like I've hurt myself badly. I'll have to keep assessing things over the next few days and decide if I should stick with SS, or try another approach. If I stick with it, I'll be a lot more careful about that pesky RM.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Fri Jan 06, 2012 7:54 am 
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Location: Kudjip, Papua New Guinea
Thursday, 5 January

c21w3d3

Squat, Bench, Chins

Squat (SDT, BV 2x4x195)
10x45
5x95
2x115
2x135
2x155
1x175
1x185

5x195
6x195
1x200
Week         Lifts          	   Progression
1 4x195,4x195 BV
2 5x195,4x195 SP-R
3 5x195,6x195,1x200 TP


Bench (SDT, BV 2x4x140)

10x45
5x95
3x115
2x130

5x140
5x140

7x115
Week      Lifts 	             Progression
1 4x155,3x155 BV
2 4x140,4x140 NBV :)
3 5x140, 5x140 SP-R


Chins
BWx10/6

Squat-my worries about my DL work on Tuesday seem to have been unfounded! After the second work set I really didn't feel finished, so I thought I'd do one more rep a little higher. So I guess that makes this TP. Back didn't hurt.
Bench-Felt fine. Added a back-off set to give me more volume.
Chins-had to cut things short, so I just did 2 quick sets without warmup, chalk or much rest.
Work ran late, then the dinner guests whom we thought we'd told 6:30, thought we'd said 6:00, so I got a call, and headed home quickly.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Wed Jan 11, 2012 4:34 pm 
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Location: Kudjip, Papua New Guinea
Wednesday, 11 January

C21W4d1

Deadlifts

Deadlift "Singles Scene"

Warmup
10x45
5x95
3x115
3x135
2x155
2x185
1x205
1x225
1x245
1x255
1x165

Work sets
1x275
1x285
1x290
1x295
1x175

Back off
5x185

I decided to add some Power Cleans:
[youtube]<iframe width="420" height="315" src="http://www.youtube.com/embed/XOKRyPSdmQ0?rel=0" frameborder="0" allowfullscreen></iframe>[/youtube]
No pain, but some gain. I didn't have much sleep last night, and I got kind of tired. The top few sets felt heavy, but I think form was OK, and they didn't hurt!

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Andy's journal
PostPosted: Fri Jan 13, 2012 2:59 am 
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Location: Kudjip, Papua New Guinea
Friday, 13 January

c21w4d2

Squat, Bench

Squat--SDT
WU of BW squats, squat-to-stand, "third world squats", etc.
10xBW
10x45
4x95
2x115
1x135
1x155
1x155
1x165
1x175
1x185

6x195
6x195
2x200
Week 	Lifts          	Progression
1 4x195, 4x195 BV
2 5x195, 4x195 SP-R
3 5x195, 6x195, 1x200 TP
4 6x195, 6x195, 2x200 SP-R


Bench--SDT
10x45
5x70
3x95
3x115
1x125
1x135

5x140
5x145
6x140
Week 	Lifts 	                Progression
1 4x155 ,3x155 BV
2 4x140, 4x140 NBV :)
3 5x140, 5x140 SP-R
4 5x140, 5x145, 6x140 DP-R,S


Squat-Felt good. Tipping forward a little on the late sets.
Bench-No spotter for most. I asked a friend to wait around to spot me, but I guess he though I was talking about squats, cause when I finished them, he said good-bye and left. Someone else came in for my last set. I probably would have done the same thing anyway.
I'm kind of tired from short sleep again—this seems to be the workout that takes the hit on this! I forgot to do back-off sets, and forgot about chins until I was dressed and packed up to go home, and I really wanted to go home at that point.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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