Should have done more cardio, to offset all the candy from tonight. That’s how it works, right? 😉

So continuing on the quasi-basebuilding front, today is now both squat AND deadlift day. I’m keeping squats on the same format I’ve been doing, as that seems to be working well and progress continues. It was a little slow today and technique felt a little off, but I’ll chalk that up to 2 weeks away. Still a generally solid day.

Deadlifting. I haven’t done conventional in a while, so I had no idea where to start, especially after a grueling squat session. So I just picked some numbers and did it basebuilding model-1 style. It was mostly ok, tho my hamstrings felt tight on the descent so I wasn’t in a great position on the subsequent reps. I’ve been working on my hamstring and “posterior chain” flexibility. That seems to be helping well with my lower back in general, and hopefully it’ll help out here too.

But I think things are generally in good shape here. I’ll stick with the deadlift numbers and start putting C.A.T. into things.

• Squat
  • bar x 5
  • 135 x 5
  • 185 x 4
  • 225 x 3
  • 255 x 2
  • 285 x 1
  • 315 x 1
  • 335 x 1
  • 305 x 3
  • 265 x 12 (AMRAP)
• Deadlift (conventional)
  • 135 x 3
  • 225 x 3
  • 315 x 3
  • 365 x 3
  • 365 x 3
  • 365 x 3
  • 365 x 3
  • 365 x 3
• Bodyweight Squats
  • BW x 12
  • BW x 12
  • BW x 12
  • BW x 12

Back from travel. And back in the gym.

I spent 10 weeks on a mass-building cycle, and prior to that 6 weeks doing a 5/3/1 Prep program. Not much break, and my body was pretty tired and beat up. I took all last week off, aside from doing a lot of walking. My body feels good, and I was itching to get back at things today.

I am changing my programming slightly, keeping the basic mass-building structure, removing the perceived intensity techniques (e.g. drop sets), and adopting some basebuilding. The other big change is going back to flat bench pressing.

I haven’t flat bench pressed in 6 months – the arm pain issues. The pain issues seem better, so it’s worth seeing what I can do. I’ve been flat DB pressing and close-grip benching for a little while, and it’s been going well. So, let’s see.

I am starting light, with a focus on technique. I usually put my ring finger on the bar rings, but I’m coming in slightly with my pinkies now on the ring. I’m working to crush-grip the bar and NOT lose that grip. Then the first rep is paused, the rest touch-and-go (I believe that’s a tip from Boris Sheiko). It’s also a time to get used to the new equipment, especially that I slide around more on these benches.

That all said, the session went pretty well! I may modify the work-up slightly to be a bit more over-work. The thing about the over-work-up is things are just turned on more so when you come back down to the work weight, the system is primed better and the weights feel much lighter and move better. But this wasn’t that much over-work vs. the working weight. Again, I was starting light, with a light working-max and then using the percentages from the Basebuilding manual. I may adjust slightly, but overall I feel I’m in a fair spot and it’s worth staying here for a bit. Today was mostly about trying to get through and see how it went, so I’ll probably keep these weights and focus more on things like C.A.T. next week.

The other big change I did? I’m adding farmers walks!

I used the handles, which are about 20# each. I put a 45# plate on each side (so 110# in each hand), then did fast-walks up the turf strip — about 35-40 yards I’d say given I couldn’t go all the way to the ends (other people). I did 8 trips, resting only enough to lightly catch my breath, or maybe a little longer if I had to wait for someone else to finish with the turf. it was pretty easy and a good start to it all. I’ll work up to 10 trips (and try to pace off the distance so I have a known). Then I’ll start upping the weight. I reckon I could add a 25# plate to each without problem.

The one problem? The diameter of the handles where the plates go? It’s just a hair smaller than a proper olympic bar. So the collars are not staying totally secure and the plates wander. In fact, on one of my trips, a plate fell off. Grr… I’ll have to see what I can do about that, because that will get mighty old.

But I dig it, and it’s much more fun than the elliptical. Plus it should be great for my grip strength.

• Bench Press
  • bar x 5
  • 105 x 5
  • 135 x 4
  • 155 x 3
  • 195 x 2
  • 225 x 1
  • 195 x 8
  • 195 x 8
  • 195 x 8
  • 195 x 8
  • 195 x 8
• DB Incline Bench Press (350 Method)
  • 50e x 23
  • 50e x 13
  • 50e x 11
• Press
  • 125 x 8
  • 115 x 8
  • 115 x 7
• DB Lateral Raise
  • 15e x 12
  • 15e x 12
  • 15e x 12
  • 15e x 12

A nice way to end this cycle.

Things were good, strong. Moved well. The close-grip benching actually has me very much looking forward to flat benching again and seeing how that goes. I’m hopeful.

Anyways, nothing much to say. Just a solid day and a nice way to cap things off. I’ll be taking next week fully off, tho I may do stretching, rolling, and go for some walks. The break should do my body good.

• BB Curls (elbows in, wider grip)
  • 55 x 8
  • 65 x 7
  • 75 x 6
  • 85 x 5
  • 95 x 4
  • 105 x 3
  • 90 x 12 (AMRAP)
  • 90 x 6 (50%)
• Close-Grip Bench
  • bar x 10
  • 135 x 8
  • 155 x 7
  • 175 x 6
  • 195 x 5
  • 225 x 4
  • 245 x 3
  • 215 x 12 (AMRAP)
  • 215 x 6 (50%)
• Incline Hammer Curls (3 second eccentric, go to failure)
  • 30e x 12
  • 30e x 11
  • 30e x 8
• Standing French Press
  • 95 x 12
  • 95 x 12
  • 95 x 19
• Cable Curl (hold/sqeeze at top)
  • 50 x 40
  • 50 x 27
  • 50 x 20
  • 40 x 3 (drop)
  • 30 x 5 (drop)
• Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
  • 65 x 40
  • 65 x 34
  • 65 x 28
  • 55 x 6 (drop)
  • 45 x 7 (drop)

It was a day. Solid work.

For sure, next cycle shrugs will drop the heavy sets. More sets, higher reps (like 12-20 reps).

I also saw a different narrow grip V-bar, that has fat handles. I think I’m going to use this for my cable rows next cycle.

Also, after I was done, I took a look at the farmer’s walk implements in the outside gym area. Yeah, I’m thinking those will be my cardio this next cycle. It’ll be different, I can because new gym, and I’m having some issues with my hands/arms/wrists/grip and when I do things to really crush and work my grip (instead of just letting my hands be “hooks”), it seems to be helping. So, let’s go with that emotion.

Very much looking forward to the week off, and then starting my updated cycle.

• Face Pulls
  • 65 x 25
  • 65 x 25
• Barbell Rows
  • 135 x 8
  • 155 x 7
  • 175 x 6
  • 195 x 5
  • 215 x 4
  • 225 x 3
  • 195 x 8 (AMRAP)
  • 195 x 5 (50%)
• BB Shrugs
  • 315 x 8
  • 315 x 8
  • 245 x 20
  • 245 x 20
• Cable Row (low, wide neutral grip)
  • 145 x 12
  • 145 x 12
  • 145 x 14
• Curl-Grip Pulldowns
  • 125 x 12
  • 125 x 12
  • 125 x 12
  • 125 x 10
  • 110 x 3 (drop)
  • 95 x 3 (drop)

Squats make everything better.

Drag ass out of bed. I do think I’m perhaps entering a bit of burnout because motivation in many life areas are lacking. But, it’s about discipline, not motivation. So off to the gym I go.

And as usual, I feel better for having done so.

Squats went great today! The work-up went mighty well, everything felt awesome. I started to toy with the notion of working up to 345 – because that’s my all-time best, so to go from a specific 1RM workup and grind to just a typical work-up? That’s stronger. Then I thought maybe 350, because half-way to 400. But no — that’s ego lifting. Not going to do it. Stay the course, follow the plan. I even thought I’d just do the 335 for 2 then, but again no. Point is tho, I felt really good today AND this current work-up is working quite well. That it feels easier and faster every session, as well as the AMRAP increasing, is a good sign. Other lifts are starting to cusp on stagnant, so the reset and change-up I’m about to do is going to be good. But I’m not changing squats because there doesn’t seem to be a need right now.

• Squat
  • bar x 5
  • 135 x 5
  • 185 x 4
  • 225 x 3
  • 255 x 2
  • 285 x 1
  • 315 x 1
  • 335 x 1
  • 305 x 3
  • 265 x 11 (AMRAP)
• 1″ Deficit Stiff-Leg Deadlift
  • 275 x 8
  • 275 x 8
  • 275 x 7
• Bodyweight Squats
  • BW x 30
  • BW x 20

For sure, it’s time for a break/reset.

I’ll be taking next week off from the gym, just resting. If anything I’d do pre-/re-hab work (rolling, stretching, etc.), maybe some light cardio (going for a walk). But that’s all.

I’m also looking forward to starting back on flat benching. Curious if I’ll be able to again, or not. We’ll see.

That said, I am having to wrap my wrists when I bench. There’s a pain in my left wrist/thumb — it’s the (back) pressure from the bar. Wrap up and no problems. I don’t want to stay wrapped, and we’ll see in a couple weeks then how things feel (from the time off, etc.). I’ll wrap if I have to tho.

• Incline Press
  • bar x 10
  • 125 x 5
  • 145 x 4
  • 165 x 3
  • 185 x 2
  • 205 x 1
  • 225 x 1
  • 235 x 1
  • 195 x 11 (AMRAP)
  • 195 x 4 (50%)
• DB Bench Press (pause at bottom, get the stretch)
  • 40e x 10 (warm)
  • 60e x 8 (warm)
  • 100e x 8
  • 75e x 14
  • 45e x 20
• Press
  • 125 x 10
  • 125 x 6
  • 125 x 6
• DB Lateral Raise
  • 20e x 12
  • 20e x 12
  • 20e x 12
  • 20e x 9

A good day overall.

I continue to think about how I’m going to structure my next cycle/program. Thoughts are solidifying. Today was helpful in that.

One item of note: during close-grips I ended up wearing wrist wraps. I don’t normally, but lately I’ve had some pains in my left thumb/wrist when the bar puts weight/pressure on it. The wraps helped. I may continue using wraps on my heavier sets of pressing (all pressing) until the pain goes away.

I was also feeling a little irritation in the arms, so I took a little easy. e.g. incline curls were just that, no progressing to standing and working to failure there.

• BB Curls (elbows in, wider grip)
  • 55 x 8
  • 65 x 7
  • 75 x 6
  • 85 x 5
  • 95 x 4
  • 105 x 3
  • 90 x 10 (AMRAP)
  • 90 x 5 (50%)
• Close-Grip Bench
  • bar x 10
  • 135 x 8
  • 155 x 7
  • 175 x 6
  • 195 x 5
  • 225 x 4
  • 245 x 3
  • 215 x 9 (AMRAP)
  • 215 x 5 (50%)
• Incline Hammer Curls (3 second eccentric)
  • 30e x 12
  • 30e x 12
  • 30e x 9
• Standing French Press
  • 95 x 12
  • 95 x 12
  • 95 x 8
• Cable Curl (hold/sqeeze at top)
  • 50 x 40
  • 50 x 28
  • 50 x 21
  • 40 x 5 (drop)
  • 30 x 7 (drop)
• Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
  • 65 x 40
  • 65 x 35
  • 65 x 27
  • 55 x 5 (drop)
  • 45 x 7 (drop)

The most significant thing isn’t the workout itself — it’s grip issues.

So my arm pain is pretty much gone, but something else is going on. Either it’s the same root issue, or it is something entirely different. I do believe it’s related tho, or at least a good coincidental overlap.

Basically, I’m having trouble with my grip. I have pretty good grip strength, but I can’t always activate it. It’s hard to describe. For example, yesterday I was shooting pistols and one thing I do is crush-grip the gun really hard — if I don’t, trigger slapping is more evident. I wind up pressing the trigger hard because I do, but I just wasn’t able to activate a stronger grip to counter it. And I experience similar when I lift. A lot of things should have a crushing grip, like when bench pressing. Alas, it doesn’t happen. I try, but things then feel weak. Again, it’s really hard to describe. But it’s starting to bug me. And just now as I’m typing, I had this sensation in my left arm and for a moment my arm felt really weak.

Interesting thing? If I work to really activate it, things feel better. Like if I focus just on a crush grip, or take a COC gripper, crush it all the way and hold for as long as I can. Or even just sit here and clench my fist as much as possible. Things feel and get better.

I’m not sure what to make of it yet, but I’m thinking about doing some explicit forearm/grip work to see what comes of it. It may not even be during gym time, maybe just sitting at my desk and during meetings crush-hold a COC.

• Face Pulls
  • 65 x 25
  • 65 x 25
• Barbell Rows
  • 135 x 8
  • 155 x 7
  • 175 x 6
  • 195 x 5
  • 205 x 4
  • 215 x 3
  • 185 x 12 (AMRAP)
  • 185 x 6 (50%)
• BB Shrugs
  • 315 x 8
  • 315 x 8
  • 235 x 20
  • 235 x 22
• Cable Row (low, wide neutral grip)
  • 140 x 12
  • 140 x 12
  • 140 x 14
• Curl-Grip Pulldowns
  • 120 x 12
  • 120 x 12
  • 120 x 12
  • 120 x 12
  • 105 x 4 (drop)
  • 90 x 4 (drop)

Today had to be a jack-shit day. I’ve got a big, long day at work. Need to get on with it.

This session saw an increase in weights. The initial work-up weights changed to be simple plate math: 45’s and 25’s. Then a new top weight of 335#.

I admit a bit of trepidation, because my best ever is 345# and here I am 10# away. But I know things have been going well, my depth and overall form has greatly improved, so really the uncertainty was misplaced. The weight went up like butter. Oh sure, it was a bit of work, but it was FAR easier than anticipated. I’m happy about that. I’ll stay at this work-up until the AMRAP hits 15 reps, then continue to up the weights.

One big thing I also did was avoid the mirror. From the moment my hands touched the bar, I wanted to work by feel and not by visual feedback, which has been hurting me as of late. That helped a good deal today. That said tho, one other thing I want to work on is increasing my bar speed during the descent. Not that I want to dive-bomb it, I still want it controlled. But a little more speed would help the stretch reflex. More to work on.

• Squat
  • bar x 5
  • 135 x 5
  • 185 x 4
  • 225 x 3
  • 255 x 2
  • 285 x 1
  • 315 x 1
  • 335 x 1
  • 305 x 3
  • 265 x 9 (AMRAP)

This past Saturday was the 3-class day at KR Training, so I was up at 4 AM, in bed by midnight, and was on my feet all day (my iPhone tracked me at 15,000+ steps). Very long, physical, tiring day. I slept most of Sunday. Even this morning, I woke up feeling like I couldn’t sleep any longer but I’m still pooped. Still, to the gym I went. Oh, and my calves are wicked sore, and that soreness is radiating up into my right hamstring — even still this morning.

I felt better as the session wore on, but it was a bit slow. Inclines went OK. DB bench was strong. But after that I felt that since I’m still in a recovery hole from Saturday’s classes, I cut things down. No flies, only lat raises. For sure I’m dragging this cycle out longer than I should without a break, but I’m fine with the auto-regulation right now due to how things will be for me over the rest of this month — it will work out, and I’ll allow myself to regulate like this so I can keep pressing through.

That said, I am going to change programming a bit. I think the biggest thing I’m curious about is getting back to flat benching. But I admit I’m not sure what I want to do. Part of me wants to keep this same basic structure, just change some things up, like going to flat bench and then DB inclines. But part of me wants to do a bigger switch, like 4-6 weeks of Basebuilding then running a Strong-15 Short Cycle. Or yes, even going back to 5/3/1 but keeping it stupid simple, like Boring But Big or Triumverate. I’m not sure yet, but I need to make up my mind soon.

• Incline Press
  • bar x 10
  • 125 x 5
  • 145 x 4
  • 165 x 3
  • 185 x 2
  • 205 x 1
  • 225 x 1
  • 235 x 1
  • 195 x 10 (AMRAP)
  • 195 x 5 (50%)
• DB Bench Press (pause at bottom, get the stretch)
  • 40e x 10 (warm)
  • 60e x 8 (warm)
  • 100e x 7
  • 75e x 12
  • 45e x 19
• Press
  • 125 x 10
  • 125 x 7
  • 125 x 8
• DB Lateral Raise (tri set)
  • 20e x 12
  • 20e x 12
  • 20e x 12 (plus some burns)