mark74's log
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Author:  mark74 [ Thu Jul 07, 2011 2:04 pm ]
Post subject:  Re: mark74's log

C1W1D3 - Bench
W/U 14x5+18x5+24x5
W/S 30x5+34x5+38x6
D/S Incline Low 28x10x5
BB Row 28x10x5

Stopped early on the top set cos I didn't want to hit failure. Getting into position for the row was uncomfortable to say the least, my lower back and hamstrings are all tight from too much deadlifting tuesday.

Author:  mark74 [ Fri Jul 08, 2011 12:31 pm ]
Post subject:  Re: mark74's log

C1W1D4 - Squat
W/U 26x5+36x5+44+x5
W/S 56x5+66x5+74x8
Single Leg Curls 10x10x5

Whoa, my lower back felt like it was going to rip on the last rep, and also the upper back tightness was dissolving. Despite some soft tissue mobilization today and yesterday, my legs were still aching: torn between cutting the session short and doing it 100%, I settled on doing only the curls.

In other news, I've replaced the pre workout whey with BCAAs.

Author:  mark74 [ Mon Jul 11, 2011 1:47 pm ]
Post subject:  Re: mark74's log

C1W2D1 - Press
W/U 12x5+14x5+18x3
W/S 24x3+26x3+31x7
D/S 20x10x5
Assistance: Pull Down 28x10x5
Lateral Raise: (5x2)x10x5
Big gunZ training: 18x10x4

New rep record for the Press at 31x7=38.2 vs 30x6=36. The last two reps were a bit slow halfway through but I didn't push to failure. After the top set my left lateral and posterior deltoid were on fire, so much burn&pump I thought they were gonna explode.

The session was still relatively short so I threw in some BB curls, my rough calculations proved to be a bit of an overestimation, and I decided to drop the last set.

Author:  mark74 [ Tue Jul 12, 2011 1:48 pm ]
Post subject:  Re: mark74's log

C1W2D2 - DL
W/U 38x5+48x5+58x3
W/S 66x3+86x3+86x7
Down Sets 48x10x5
Assistance: Lying Leg Raise 5x15

I did a stupid mistake on the second set and added plates instead of swapping them, lifted 86 instead of 76. In the top set I hit 8 reps but my back was slightly rounded on the last one, so I stopped there and also discarded the last rep, new record is 86x7=106. Unlike last week, I tried to keep down my rest time between reps, but I might've been too conservative.

Author:  mark74 [ Thu Jul 14, 2011 1:39 pm ]
Post subject:  Re: mark74's log

C1W2D3 - BP
D/S, Incline (H): 30x10x5
Row: 30x10+32x10x2+34x10+36x10
BB Curl: 26x2+16x10x5

The hot weather must be making my leftover neurons boil in the skull, I loaded the wrong plates and basically skipped my W/U. New rep record anyway.

Author:  mark74 [ Fri Jul 15, 2011 1:52 pm ]
Post subject:  Re: mark74's log

C1W2D4 - Squat
W/U 36x5 44x5 52x3
W/S 62x3 70x3 78x7
D/S 44x10x3+36x10x2
Assistance: Single Leg Curls 11x10x5, Single Leg Extensions 11x10x5

For the first time in a long time, I felt actually strong-ish in my squatting: I had forgotten that feeling! Once again my reps were capped by my lower back (I could've probably squeezed one last rep but decided not to), maybe the lower back work required by the assistance work is too much. Also I'm considering whether to use a belt on the T/S next week.

Anyway my legs didn't feel bothered at all so I decided to go for some down sets but even at 50% and with plenty of recovery in between, my lower back was still the limiting factor, so for the last two set I had to dial it down to 40%. My legs were only slightly tired so I threw in a few set of extensions after the curls.

Overall my est 1RM is higher than last week and exceeds the one used for the program scheduling, so I'm not complaining.

Author:  mark74 [ Sat Jul 16, 2011 11:07 am ]
Post subject:  Re: mark74's log

So far I've put aside sprinting cos one of the crank arms is failing. However I thought it would be no problem to take a longer trip at a regular pace, ended up doing about 45 km at roughly 25 km/h average. I could've done more, but my bike is too uncomfortable on these longer trips, I need to get a flatter saddle, a new handlebar, AND a new crankset.

Author:  mark74 [ Mon Jul 18, 2011 4:21 pm ]
Post subject:  Re: mark74's log

C1W3D1 - Press
W/U 14x5+18x5+20x3
W/S 24x5+28x3+32x7
D/S 24x10/10/9+22x10x2
Assistance: Pull Down 32x10x5+40x5
Lat Raise 5x10x5
BB Curl 18x10x5

Author:  mark74 [ Tue Jul 19, 2011 2:54 pm ]
Post subject:  Re: mark74's log

C1W3D2 - DL
W/U 38x5+48x5+58x5
W/S 72x5+82x3+90x8
D/S 48x10x5
Assistance: Single Leg Curls 12x10x5
BB Curls 20x10x2+22x10x3
Lying Leg Raise 3x15

I should be pleased of these 8 reps on the top set but truth is I'm finding difficult to gauge effort on the all out set. I only have this problem with the deadlift. For some reason the Lying Leg Raise killed my back.

Author:  mark74 [ Thu Jul 21, 2011 3:14 pm ]
Post subject:  Re: mark74's log

C1W3D3 - Bench Press
W/U 18x5+24x5+28x3
W/S 34x5+38x3+42x6 + 42x4
D/S (flat) 32x10/3/-/-/-
Assistance: BB Row 34x10x3

Rejoice, it's injury time! Nothing went quite right today. The warm up didn't warm me up. The top set stopped a bit shy of last week's performance, and afterwards I only felt a slight tightness in my delts. So I tried again and this time failed after 4 reps.

Went on to the down sets, and completed one before my right shoulder started hurting. My first thought was did I poke some a nerve or something? It hurts if I do any movement resembling the bottom of the press. With little force, it only hurts through the outer half of the clavicle and deltoid. With a stronger push, it will hurt down towards the triceps too. Rowing wasn't painful but after 3 sets my back was giving way and with my knee bothering me, I decided to call it a day. Last couple days I have been waking up too early and couldn't fall asleep again, maybe that's the reason.

On the positive side, I carbed up at dinner and that made me feel more optimistic.

Author:  mark74 [ Fri Jul 22, 2011 1:12 pm ]
Post subject:  Re: mark74's log

C1W3D4 - Squat
W/U 36x5+44x5+52x5
W/S 66x5+74x3+82x6/7

I slept better yesterday and my knee and right shoulder have improved. I was still feeling sore and tired, so I decided to play for the first time my "I'm not doing jackshit" card. I had some problem with upper back tightness towards the end of the top set, had to rerack the bar to reset the position, and I lost count of the reps, so I'm not quite sure whether I've done 6 or 7.

Looking forward to my deload week :lol:

Author:  mark74 [ Mon Jul 25, 2011 12:05 pm ]
Post subject:  Re: mark74's log

C1W4D1 - Press
W/U 14x5+18x5+20x3
W/S 14x5+18x5+20x5
D/S 18x10x5
Assistance: Pull Down 26x5x2+28x5x3
Lat Raise 3x10x5
BB Curl 18x10x5

Author:  mark74 [ Thu Jul 28, 2011 5:34 pm ]
Post subject:  Re: mark74's log

C1W4D2 and D3 weren't really that interesting. I hope D4 will be uneventful too. Been thinking about what to do next, I really want my presses to catch up with my other lifts.

Things worth mentioning: I could bench without any pain today. My left knee was bothering me after the first set of BB rows so I switched to DB Rows. For a number of reasons I'll probably stick with them for some time. Did more rotations today regardless of waking up and feeling like I've just been spat out of a tumbler this morning too.

After training I went out to celebrate a somber birthday party. Ate too much cake and now it's official, I'm 36 no more.

Author:  mark74 [ Fri Jul 29, 2011 5:23 pm ]
Post subject:  Re: mark74's log

Did my deloaded squats, followed by some walk outs, single leg extensions and finally DB curls. For the walk outs I loaded 94 kg, basically my PB. To think I was actually able to squat that weight 5x5, it's mindboggling.

My current orientation is to do another round of 5/3/1 next month so I can focus on fixing my shoulders.

Author:  mark74 [ Mon Aug 01, 2011 4:28 pm ]
Post subject:  Re: mark74's log

7/31: rode my bike for about 50 km. It would have been a great trip if I had not put a dent in my front wheel due to a crater that somehow opened in the middle of the road. Will have to check how bad that is.

8/1: C2W1D1 - Press
W/U 14/18/20
W/S 24/26 30x8
D/S 20
Assistance: Pull Down 36
Lat Raise, Front Lat Raise

Today I put special attention into retracting my shoulder blades as far back as possible. That affected both the press (I think the bar path was straighter as a consequence), and the pull down (my lat felt like it was doing more work).

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