2017-02-27 training log

Sleep. I need more of it.

I’ve been way behind the curve in recovery, especially sleep. It’s just been the way life’s been the past few months, working every day, having sleep interrupted, and just too much going on. Digging too deep, and not digging out enough. My own fault for sure, and a constant struggle for me. But finally I had a weekend of “nothing” (well, I really needed to do my income tax prep, but my body had other plans), so I napped a good deal over the weekend. I feel much better, tho not out of the hole by far. This is why Sunday’s are so sacred to me — day of rest, literally.

That said, the session went pretty well. The pyramids are adding a good amount of work and I’m enjoying it. I did have to adjust my assistance work down a little bit, but that’s OK as it’s still a good level of work. Small step backwards that should amount to greater steps forward over time.

I will say tho, I’m having thoughts about adjusting my work. 5/3/1 historically is good for me, but also beats me up. It also doesn’t necessarily lend towards me doing the things I need. I’m not thinking about dumping it, just an adjustment like 3x/week instead of 4 so I can get a little more recovery in. TBD because really, my problem right now is lack of sleep and recovery and that’s the first thing to get in order. I really don’t want to derail my work towards my goals, but if I have to take a detour, if the road becomes longer but at least I stay on it, that’s OK.

Oh, I forgot to add the intensity techniques (partial burns) at the end of the curls and raises. Ugh. Ah well, nothing I can do but work to remember it next time.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 85 x 5
    • 105 x 3
    • 120 x 3
    • 140 x 3
    • 155 x 3 (just prescribed)
    • 140 x 9
    • 120 x 10
  • Behind-the-neck lat pulldowns
    • 90 x 15
    • 100 x 15
    • 110 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
  • DB Shoulder Press
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 8
    • 55e x 8
  • BB Curls (EZ-bar, close grip)
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 9
  • DB Rear Raises (superset with lat raises)
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10
    • 20e x 8

2017-02-24 training log

A little good, a little less good.

The 280 felt heavy. Not sure why, but my guess is less than optimal recovery. I’ve been struggling with this for a couple months now, because my workload is just too high. No time off, 7 days/week, crappy sleep. It all adds up. And this past week hasn’t been the greatest for whatever reason. I’m working on it.

So I think that’s why. I mean, 280 should be cake for me. But it felt heavy. I felt like if I was going for a rep PR and not just holding to prescribed reps, I’m sure I’d have gotten 6 but 7 I wasn’t sure about. Not good. But it’s enough to keep going.

That said tho, the 20-rep squats….. ooof.

I recall I was trying to find the right weight to use, and figured that 60% of my working max would be good. It has been light but working, but today? Yeah, now it’s starting to kick my ass. 😉 That was a tough one, but really good. It feels good to just keep pressing through even though your body is screaming for you to stop. But it did take a bunch out of my lower back and glutes, so the hypers sucked. 🙂

All in all, a good day. I’ll put it in the 80% column. I just need more sleep.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Squats
    • bar x whatever
    • 135 x 5
    • 165 x 5
    • 200 x 3
    • 215 x 5
    • 250 x 5
    • 280 x 5
    • 200 x 20 (20-Rep set)
  • Leg Press
    • 275 x 10
    • 315 x 10
    • 365 x 10
    • 365 x 10
  • Hyperextensions
    • 25 x 10
    • 25 x 10
    • 25 x 10
    • 25 x 6
  • Twisting Crunches
    • BW x 10
    • BW x 10
    • BW x 10
    • BW x 10

2017-02-23 training log

Today was pretty good.

Carbs do that. 😉

Since the weekend seminar, I’ve been a little beat up and in need of focusing more on recovery than usual. I’ve been working in a nap every day, eating a little more. It’s been paying off. Wife reports my bruising is healing much faster than usual, and I am feeling better. But of course, my feeling better could just be because I’m carb’d up.

And for sure, those carbs reflected today. I was able to move pretty well. Up’d some weights and such.

I am enjoying the pyramiding of the main lift, but it’s still just light/5 week so we’ll see how the remaining weeks go.

Otherwise, things just chugged along nicely today. No complaints.

In slightly related news, I ordered a Spud Inc. Bowtie to see if it might help my shoulders and pain issues. I am growing more convinced that my “arm pain” isn’t truly based in my arms but in actually in my chest and shoulders, just manifesting/radiating down the arm. So we shall see.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Bench Press (superset lat pulldowns)
    • bar x whatever
    • 100 x 5
    • 125 x 5
    • 155 x 3
    • 165 x 5
    • 190 x 5
    • 215 x 5
    • 190 x 12
    • 165 x 12
  • Wide, pronated grip lat pulldowns
    • 100 x 12
    • 110 x 12
    • 120 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 12
    • 130 x 12
  • DB Bench Press
    • 70e x 10
    • 70e x 10
    • 70e x 9
    • 70e x 8
    • 70e x 8
  • Chest-Supported DB Row
    • 55e x 12
    • 55e x 12
    • 55e x 12
    • 55e x 10
    • 55e x 8
  • Pushdowns (EZ-bar)
    • 40 x 100
  • Face Pulls
    • 50 x 100

2017-02-21 training log

Today was slightly modified.

You know how you don’t feel it the day after, but two days after? Yeah… NOW I’m feeling the beat-up-ness from this past weekend. 😉 So I figured toady might be another “do what I can” approach because again, I don’t need to dig a recovery hole I can’t get out of.

So I deadlifted. I did opt to pyramid back down, going to failure on those sets. Skipped RDLs, then did rows and leg curls. I did NOT do ab work because my abs were cramping really hard towards the end of Sunday, so they’re not very happy right now. I basically did what I felt up to doing. All in all not a bad session, just feeling a little worn from the weekend 🙂

I repeat: I’m still happy this is a “light” day.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Deadlift
    • 165 x 5
    • 205 x 5
    • 245 x 3
    • 265 x 5
    • 305 x 5
    • 350 x 5
    • 305 x 10
    • 265 x 12
  • Bent Over Rows
    • 145 x 10
    • 145 x 10
    • 145 x 10
    • 145 x 8
  • Leg Curls
    • 30 x 12
    • 30 x 12
    • 30 x 12
    • 30 x 12

2017-02-20 training log

Woof.

I spent the weekend with Cecil Burch of Immediate Action Combatives. I’ll have a full write-up later, but the simple way to put it is 2 days (16 hours) of modified Brazilian Jiu-Jitsu. I’m in good spirits, but I’m pretty beat-up. Sore, VERY bruised up, and my energy reserves are spent. I decided today — first, I was thankful it’s the start of a new cycle thus things are “light” — that I would just going to take it as it comes. Do what I can, get what work in I can, but just listen to myself. Main thing is that I’m in need of recovery, a little more than usual, so no point in digging the hole deeper.

That said, a few new things on this cycle.

I work up to the top set, but I still do NOT do PR reps — just prescribed. Then I will pyramid back down going to “failure”. That’s the big change for things. Bench and press, yes. Squats stick with 20-reps. Deadlift, I’m not sure if I want to keep that as a straight workup or maybe pyramid back down.

Then on assistance work, I want to add a little more intensity techniques. Like in today’s session, on the last set of curls and raises I’d go to failure, then just do as many partial burns as I could.

However, while that was the plan, that’s not what happened.

I did my pressing (and lat pulldowns). That went well, all things considered. My arms are pretty beat up from the weekend, and I even had some mild flaring up of my biceps pain — which I’m growing more convinced is only manifesting itself in the arms, but is actually shoulder and more likely something in my pecs (tight, collapsed, from sitting over a computer all day). But I still managed to get some work in, and was generally pleased all things considered.

But then when I went for the DB presses? Forget it. I couldn’t even rack the DB’s. I took that as my body’s signal to myself that I did enough — basically it was a “jack shit” day where I got the main work in, and there we go. But I did a few light sets of curls and raises just to get a little more blood into the area, since that should help with my recovery and healing from the weekend.

By the end of things I was kinda spent, but I was feeling good. I just feel a little beat up, but overall in good spirits and such. Again, I am glad it’s a light week, and I’ll adjust as needed to ensure I get work but don’t dig too deep. Recovery, in fact “extra” recovery work, has to be a priority this week.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 85 x 5
    • 105 x 3
    • 115 x 5
    • 130 x 5
    • 150 x 5
    • 130 x 8
    • 115 x 10
  • Behind-the-neck lat pulldowns
    • 90 x 15
    • 100 x 15
    • 110 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 12
  • BB Curls
    • 60 x 10
    • 40 x 12
    • 40 x 12
  • DB Rear Raises (superset with lat raises)
    • 12e x 12
    • 12e x 12
  • DB Lateral Raises
    • 15e x 12
    • 15e x 12

2017-02-17 training log

Deload week is done. Next week, back to work.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Squats
    • bar x whatever
    • 135 x 5
    • 135 x 5
    • 160 x 5
    • 160 x 5
    • 190 x 5
    • 190 x 5
  • Leg Press
    • 275 x 10
    • 275 x 10
  • Hyperextensions
    • 25 x 10
    • 25 x 10
  • Twisting Crunches
    • BW x 10
    • BW x 10

2017-02-16 training log

Again, it’s deload week so there’s nothing much to write about.

One thing tho that I come to appreciate about deload weeks is providing an opportunity to get a little stricter on form. There’s no weight to have to focus on, so I can focus on technique.

Bench technique is something that I don’t think I spend enough time on. One thing I recall from some months back when Boris Sheiko visited the US and wrote some articles about what he saw regarding the state of powerlifting was on bench press. That on the first rep of every set, pause. Why? To replicate competition conditions and really get you in that groove. The remaining reps of the set can be touch-and-go, but that first rep, pause. I’ve been trying to stick to that approach, tho I know I forget now and again. Today tho, I worked to reinforce that.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Bench Press (superset lat pulldowns)
    • bar x whatever
    • 100 x 5
    • 100 x 5
    • 125 x 5
    • 125 x 5
    • 150 x 5
    • 150 x 5
  • Wide, pronated grip lat pulldowns
    • 95 x 12
    • 95 x 12
    • 105 x 12
    • 105 x 12
    • 115 x 12
    • 115 x 12
  • DB Bench Press
    • 65e x 10
    • 65e x 10
  • Chest-Supported DB Row
    • 50e x 12
    • 50e x 12
  • Pushdowns (EZ-bar)
    • 40 x 50
  • Face Pulls
    • 50 x 50

Why aren’t you training with Cecil Burch?

This coming weekend (Feb. 18-19, 2017), KR Training is hosting Cecil Burch for 2 1-day courses:

Cecil Burch will offer two 1-day classes in his Immediate Action Ju-Jitsu program. Day 1 will teach skills relevant to standing up conflicts. Day 2 will teach skills relevant to ground fighting. Students can attend either or both days. Completion of Day 1 is not required to attend Day 2.

The objective is to provide attendees who have limited training time and resources with solid ground survival and escape fundamentals geared toward the increasingly violent weapon based environments they may live, work and/or travel within. And all techniques/concepts are from Brazilian Jiu-Jitsu and are combat proven over the past 80 years by thousands of practitioners, including the U.S. Army.

The Immediate Action Jiu-Jitsu course is designed to give the layman a realistic and functional set of concepts, techniques, methodologies, training drills and experiences that will prepare them for a worst case “ground-fight” scenario. All techniques and concepts are high percentile applications which span a wide spectrum of confrontations. Training consists of presentation, drilling and Force-On-Force evolutions providing attendees with immediate feedback regarding the efficacy of the skills learned.

If you don’t know who Cecil Burch is, click through to read his lengthy resumé.

Due to some life changes back in Fall 2016, I made it one of my 2017 goals to get more training in “other” areas. It’s been some time since I did any formal empty-hand study, and when I saw Cecil on the guest instructor list for 2017 I couldn’t pass up the chance to train with him.

Why aren’t you signed up for the class?

If it’s because you’re out of shape, do you think your need for these skills is going to wait until you are in shape?

Karl’s also offering some sign-up deals on the class. And note that it’s 2 1-day classes: you can come for one or the other.

Sign up now!

And see you this weekend.

2017-02-13 training log

Deload week. Nothing special to say. Just get in, do some light work, get out.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 70 x 5
    • 85 x 5
    • 85 x 5
    • 100 x 5
    • 100 x 5
  • Behind-the-neck lat pulldowns
    • 85 x 15
    • 85 x 15
    • 95 x 15
    • 95 x 15
    • 105 x 15
    • 105 x 15
  • DB Shoulder Press
    • 55e x 10
    • 55e x 10
  • BB Curls
    • 60 x 10
    • 60 x 10
  • DB Rear Raises (superset with lat raises)
    • 15e x 12
    • 15e x 12
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10

2017-02-10 training log

I’m exhausted. But I still PR’d.

The past some weeks have been non-stop for me, and I’m exhausted. Non-stop life/work, lots of stress, and I’m pretty much at the end of my rope. I’m still in generally good spirits, I’m just out of gas and fucks to give. I didn’t want to go to the gym today because my body is screaming for rest. Well, good thing next week is deload.

Coupled with that, my right knee and hamstring aren’t feeling hot this morning. I’m not sure why as it’s out of the blue, but it doesn’t feel like anything to get alarmed about (a little massage, a little stretching, I expect I’ll be fine). So I opted to just go in, squat, and leave. If I felt better as I went along I’d do more, but I didn’t.

So I just squated, but since I knew I wouldn’t even do the 20-rep set (why dig my recovery hole any deeper), I opted to go ahead and push for a PR on the top set.

I’m glad I did, as I set a new PR: 5 reps @ 305. I had certainly 1 and maybe 2 more in the tank as well.

What I especially was happy about was how good it felt. “300” keeps screwing with my head, but this helped me continue to break down that mental wall because it’s like “hey, I’m repping 300 pretty easily”. The coming weeks will see me getting more into the 300’s for work vs. just being some tip-top thing that I barely touch. In other words, 300’s are becoming normal. And I’m digging that.

So, wasn’t quite the day I wanted, but given the weeks of stress and shit, capping off with a new 5RM is alright.

Next week deload, along with reduced food intake. I’m struggling on the fat-loss, the stress probably isn’t helping. So I hope that spending the next 10 days or so purely on “off day” intake ought to help a bit. Then it’ll be back into the next 6-week cycle, which I’m looking forward to as I’m going to continue to push myself a little further.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Squats
    • bar x whatever
    • 135 x 5
    • 160 x 5
    • 190 x 3
    • 240 x 5
    • 270 x 3
    • 305 x 5 (new 5RM PR)