2016-09-22 training log

One of those days when you don’t want to go, but you go.

Sleep hasn’t been great the past week. Last night compounded it since a close friend came to town and I was up way past my bedtime. So I opted to “jack shit” it and just deadlift (and cardio) and be done. I don’t need to dig my recovery hole any deeper.

Plus, I wonder if the lack of carbs is starting to get to me. I should have been able to crank 10 reps out, but when I got to 8 it was like “enough”. Of course, I am trying to leave a few in the tank, but given I was going to “jack shit” it today I should have done more. Didn’t happen. But of course, it could simply be that things are slowing down. You tend to go 5-8 cycles before needing a reset, so I’d say I’m right on schedule.

One of those days.

That said, I’m starting to wonder about something. I’m finding myself jack-shitting my deadlift days more and more. I need to figure out why. One thought I have is maybe I’ll switch to more “straight days”, where on squat day I squat and deadlift day I deadlift — not mixing the two (e.g. squat and deadlift assistance, deadlift and squat assistance).

We’ll see.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Deadlift
    • 145 x 5
    • 180 x 5
    • 215 x 3
    • 235 x 5
    • 270 x 5
    • 305 x 8

2016-09-20 training log

MOAR VOLUME!

So this is interesting for sure. I’m writing up this log later in the day, and man if my arms aren’t constantly cramping on me. 🙂 Just more volume. I think the adjustment of the program, so far, is going to be good. Time will tell tho.

I went ahead and pushed the benching to the 10-rep threshold, because it went well and I still felt some left in the tank.

I am happier with the pulldowns — rather, my joints are. I’m not sure tho if the neutral-grip pulldowns are better for my back or my biceps tho as it feels like I do more work with my arms, just because of the angles.

Anyways, that’s about it. Minor adjustments to find the right workload, but so far so good.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Bench Press
    • bar x whatever
    • 100 x 5 (warmup sets superset with band pull-aparts)
    • 125 x 5
    • 150 x 3
    • 165 x 5 (work sets superset with neutral-grip pulldowns)
    • 190 x 5
    • 215 x 10
  • Incline Press
    • 115 x 10 (sets superset with neutral-grip pulldowns)
    • 115 x 10
    • 115 x 10
    • 115 x 10
    • 115 x 10
  • Cable Rows
    • 110 x 15
    • 110 x 15
    • 110 x 12
    • 110 x 12
  • Shrugs
    • 215 x 15
    • 215 x 15
    • 215 x 15
    • 215 x 15
  • Rope-Handle pressdowns (superset with curls)
    • 45 x 15
    • 45 x 15
    • 45 x 12
    • 45 x 12
  • Hammer Curls (alternate, across body)
    • 25e x 15
    • 25e x 15
    • 25e x 14
    • 25e x 10

2016-09-19 training log

Today starts the gear change.

Moving off “formal” SST and onto a “modified SST”, geared towards supporting some defluffing. Jim’s basic principles on this are to continue following the core program, go for prescribed reps only, add more volume/assistance work, up the conditioning, and of course proper diet. So that’s what I’m basically doing. I will go for more than prescribed reps if I’m feeling good, but for sure I will NOT push it.

Case in point. Today I stopped at 8 reps, leaving for sure 2 in the tank. I felt good, things were grooving, so go for it. But again, not pushing it as far as I could.

The assistance work will take a little bit to dial in, just as I figure out weights and such. For example, the straight-legs were fine and some good work, especially since I only rested 60-90 seconds between sets, but for sure I can up it a little bit. I also am going to have the other assistance work start around 15 reps (instead of the 20 from SST), since I’m spreading it out to 4 sets. So, a little time to dial things in.

All in all, feeling good. Come back in 3 weeks and I’ll have a better idea of how things are. 🙂

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Squats
    • bar x whatever
    • 120 x 5
    • 155 x 5
    • 185 x 3
    • 200 x 5
    • 230 x 5
    • 260 x 8
  • Straight-leg Deadlift
    • 165 x 10
    • 165 x 10
    • 165 x 10
    • 165 x 10
    • 165 x 10
  • Leg Curls
    • 30 x 15
    • 30 x 15
    • 30 x 13
    • 30 x 11
  • Hyperextensions (superset with crunches)
    • BW x 15
    • BW x 13
    • BW x 12
    • BW x 12
  • Crunches
    • BW x 15
    • BW x 15
    • BW x 15
    • BW x 11
  • Standing Calf Raises
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 12

2016-09-16 training log

Have somewhere to be early today, so I did a “Jack Shit Plus” day. 🙂 That’s main movement, still superset with pulling movements, and then doing the big assistance as well. But no little assistance. Just crank through and go.

Pressing setup wasn’t great today. I really don’t know what gives, but try as I might I just kept getting light-headed when I would start pressing. That first rep would be wobbly, take a moment to collect myself, and then I could progress. But that would take a lot out of me, especially to maintain balance. It’s been going well for a while now, so I’m really not sure why today was off in this regard.

Regardless, doing 7 reps with 155 — when my lifetime PR is 165 — well… makes me excited about my progress. 🙂

I also think my body is going to be happy dropping pull-ups. I would have done them today, but given what I’m about to do I really didn’t want to abuse things too much and start out the next couple days behind the curve. So I just continued to do pulldowns and yeah… my body is going to be happier. I do want to come back to pull-ups tho, just the break will be good.

That’s all. Bye.

5/3/1 Simplest Strength Template

  • Press
    • bar x whatever
    • 65 x 5 (warmup sets superset with band pull-aparts)
    • 80 x 5
    • 100 x 3
    • 125 x 5 (work sets superset with pulldowns)
    • 140 x 3
    • 155 x 7 (7RM PR)
  • Close-Grip Bench Press
    • 145 x 5 (sets superset with pulldowns)
    • 165 x 5
    • 185 x 5

KR Training September 2016 Newsletter

The KR Training September 2016 Newsletter is now available.

Many good classes scheduled for the remainder of the year, and some great stuff coming in 2017 as well.

See you on the range!

2016-09-15 training log

Today was great!

Deadlifts were just strong. Warm-ups felt great, very proper form, very “in the groove”. When I started the work sets, everything went up easy. Felt light, good. The top set just cranked along. Sure it got a little tiring, but I didn’t feel it was anything that needed stopping, until I got to the 10 threshold. 335 sets a new 10RM for me (and I certainly still had some in the tank). Again, I felt like working up even more, but nope (just like the past couple days).

Front squats I’m having a love-hate relationship with. They’re good for me, but I find ways to not want to do them. 🙂 But I do them because for sure they are helping me in a lot of ways. Working up to 215 today was tough, almost losing the bar on the 5th rep @ 215. For sure it was some work, but 215 is also a good 5RM. I do feel I could have done another couple reps, had the bar not started to slip. So hey, getting stronger is good. Progress is good.

I am starting to tighten up my diet in anticipation of what’s ahead. I won’t take next week as a deload, but will just dive right into the new program. I see no reason to deload given last week was off.

Onwards.

5/3/1 Simplest Strength Template

  • Deadlift
    • 140 x 5
    • 175 x 5
    • 210 x 3
    • 265 x 5
    • 300 x 3
    • 335 x 10 (10RM PR)
  • Front Squat
    • 165 x 5
    • 190 x 5
    • 215 x 5 (5RM PR)
  • Elevated Glute Bridges
    • BW x 20
    • BW x 20
    • BW x 20
  • Twisting Crunches
    • BW x 20
    • BW x 20
    • BW x 20
  • Seated Calf Raises
    • 35 x 20
    • 35 x 18
    • 35 x 15

You just don’t know, so behave accordingly

Sometimes you just don’t know. And if you don’t know, I don’t think you should get involved.

This past Saturday night, around 9 PM or so, I was driving the family back home from visiting friends. We pull up to a stop-light at a large intersection: highway runs north-south, we’re on the cross-street (going under the highway), there’s a gas station next to us, lights, people.

I see a young man and young woman, the man is carrying a large sign. It looks to be an advertising banner (e.g. “Hot Dog & Soda, $5” or some such thing) to put on the roadside to try to draw customer into the gas station. I thought perhaps the sign blew over and this guy was recovering it, or maybe given the time the station was closing and a worker pulling in the sign for the night, or maybe one of those “sign twirler guys” calling it a night.

Nope.

“Sign guy” walks over to a street light pole that has someone sitting at the base of it. Sign guy wraps the sitting guy up in the banner sign and starts beating him!

WTF?

After a few seconds of punching, sign guy (and the female  he was with) continue walking down the side walk. Sitting dude pulls the sign off himself, and continues to just sit there.

It became a teachable moment for my family.

First, would I have intervened? Highly unlikely. I have my family in the car, and THEIR safety is paramount to me. No, I don’t want to see someone get beat up, but if I get involved it could risk the safety of my family and I cannot do that.

Second, what happened? My kids’ response was that “sign guy” was the jerk. But was he?

Maybe the sitting-guy did something to sign-guy’s lady, and sign-guy was defending her (honor).

No one seemed that beat up, and the punches didn’t seem like much either. Maybe they were friends and messing around?

Or maybe in fact sign-guy was the jerk.

The problem is we don’t know. We don’t know the story, and if we interfere we risk getting it wrong. We see the guy getting beat as the victim, but maybe he’s the perpetrator. So what happens if we get involved and actually assist the bad guy?

This is a danger in getting involved in someone else’s business. You risk not knowing the whole (or enough) of the story, and you risk getting it wrong and possibly making the situation worse. I grant this is a tough thing, because we want to help. Plus we bemoan the state of our society where it’s a common exhortation that “everyone stands around and does nothing”. Every situation is different, and you have to take them as they come; but as a general rule, I’d rather not get involved if there’s risk to my personal safety, the safety of my loved ones, and a good chance involvement could make the situation worse. Better to choose options that make the situation better (think about what those could be).

Consider this from another angle.

Consider how your actions might be viewed by someone else.

If you jumped in, might someone else rolling up to the scene view YOU as the aggressor, as the attacker, as the jerk, as the person in need of “corrective action”?

Or how about if you find yourself in a legitimate self-defense situation (of yourself)? You have a gun out, someone else sees it. How do you think YOU will be viewed? How about when the police roll on scene? They will see “person with a gun”, and what conclusions do you think they will reasonably jump to?

Lessons to learn: get the whole story (or at least enough of the story), and remember that you too may be viewed with a partial (or incorrect) story. Carry yourself accordingly.

2016-09-13 training log

Yup. Just going forward with the 5/3/1 week was a good choice.

It’s all going smoothly, as expected, tho I am a little sore today (but I’m not surprised). 🙂 So I continue along with the 5/3/1 week, and it went well.

What gets me is I hit 8 reps with 235 – which is an 8RM PR – and my all time best bench press is 255 for 1. So, 20 lbs away, but 8 reps there. Yeah, strength is not just returning, it’s surpassing. I’m happy. And just like yesterday, I thought it’d be fun to work up and hit it, but no… not in the cards.

Otherwise, the day went well. Just was what it was. Last night I mapped out what my new program will be (to help defluff myself), and with that fresh in my mind the session today caused me to refine a little bit. One thing was that I was going to do an AMRAP set at the end of the main movement, but I’m going to drop that. It’s the “start light” philosophy. I’m going to be upping the volume in many other places, so do I really need this? Perhaps, but I figure start light, leave this as something to add in later, if appropriate.

I also thought about dropping pullups. I like them, but I cannot deny they don’t play nice with my elbows and shoulder. Plus, I just can’t get the volume out of them that I need, so I think for this defluffing I’ll just do pulldowns. I can bring pullups back when I go back to more strength-focused lifting.

Anyways, good session.

5/3/1 Simplest Strength Template

  • Bench Press
    • bar x whatever
    • 100 x 5 (warmup sets superset with band pull-aparts)
    • 120 x 5
    • 145 x 3
    • 185 x 5 (work sets superset with neutral-grip pulldowns)
    • 210 x 3
    • 235 x 8 (8RM PR)
  • Incline Press
    • 145 x 5 (sets superset with neutral-grip pull-ups)
    • 165 x 5
    • 185 x 5
  • Cable Rows
    • 120 x 20
    • 120 x 15
    • 120 x 11
  • Shrugs
    • 225 x 20
    • 225 x 15
    • 225 x 10
  • V-bar pressdowns (superset with curls)
    • 60 x 20
    • 60 x 20
    • 60 x 9
  • Hammer Curls (alternate, across body)
    • 30e x 20
    • 30e x 13
    • 30e x 9