Since my last post I've had 4 training days. My week started out with deadlifting which I previously discussed. After that Monday, I had a upper body rep-day, a lower body speed day, and finished with a max effort upper body. The latter is the day in which I will debrief you all on...
This was last Friday, my training called for some benching in my shirt. Typically I have been working up to a RAW max and then going into my shirt work. I warmed-up to 285# and it completely buried me. I was pretty disappointed that I had nothing to give. Way to soon, I think I was just getting Max effort happy. I shouldn't have even tried it and I think the next thing I'm changing for my next cycle is where I work my max effort days into my program. I've placed them in the beginning of my last two cycles to get a number for the following training. I know I will be pretty honed-in on my numbers for whatever I do next, so I am sure that will be one change up from this cycle to the next.
After my abmissmal raw lifting I hit a new PR in my shirt. I worked into the shirt with a couple of lighter singles and double and then made some slow jumps up...whamo ...5# PR(lesson learned from previous training!)
New Shirt Max - 350lbs
I worked in 48 total pull-ups afterwards and thing some Kroc Rows and Face Pulls.
The added volume on my heavier days has really been a blessing. I was periodically getting ridiculous pain in my AC Joints + the lateral line of my upper arm (between Bi/Tri). I would do tons of soft tissue work and stretching to alviate the pain but now I add in some extra assistance and 5 weeks in pain free!
I've been going pretty hard latley and have been doing pretty well. This week is the first week of percentage training and its going pretty good so far. My day 1 was a lower body day where I pulled sumo again. Everything felt good except my warm-up single at 375. My actual working sets were strong but I was getting some hip pain that went away after my first 4 sets. I think I need to get back UNDER the bar and not OVER it. It will be good to squat Thursday and Monday.
Wednesday, February 16, 2011
Monday, February 7, 2011
Deadlifting
Today I came to the club with a little surprise. I assumed I would be starting my first week of squatting heavy but I was pleasantly surprised that I still had one more week of testing - Conventional DL Max effort.
Which also means I have one more max out session on upper body - SHIRT MAX - vera naaice!
Today went something like this...
132x10 398x1
198x8 418x1 PR - felt smooth
264x5 428x1 Miss - picked it up....and put it right back down
309x3
352x1
I PR'd at 418 and it felt great. It didn't FEEL heavy - my speed felt good and my lockout felt strong - I think I just need to keep smashing weight in order to get stronger.
One additional surprise is that my max out sumo-pulls was pretty much the same. I don't know how to interpret these results. I don't see it as a bad thing, good thing, just an odd thing. I thought for sure my sumo would have been stronger.
My goal for the end of this phase is going to be a lockout with 428. Like I mentioned, I got if off the floor. "So, I got that going for me."
One last tid-bit. I have recently been exposed to the documentary Food Inc., Food Matters, and The Beautiful Truth. I highly recommend these documentaries in hopes they inspire you as they did me. Besides all the little factoids and anecdotal proof/testimonials which absolutely blew me away. Watching these documentaries have shed a little light onto my perspective of the pursuit of knowledge. After viewing these peoples opinions on the topics they discuss I wouldn't say I am would just drop everything and "drink the juice." But there are it helped me see that there is so much more the world can offer us, how much we take things for granted, and that there is so much more hope for everyone if people just took the time to educate themselves. All three documentaries just had a huge underlying theme, laziness. Whether it is diet/nutrition or other forms of medicine (topics covered by these films)we just accept one's professional opinion as the end all be all truth. I say, watch the films, read up on the materials covered, investigate, seek answers on all ends. Then form your opinions.
The word of the day: Self-educate
Wake - up World, Stop be lazy, investigate, learn, analyze & assess, ... take action
If I can quote a movie(pretty much the opposite of these above mentioned documentaries) National Lampoons Van Wilder.
"Apathy is the glove in which evil slips its hand into. -- Write that down."
Which also means I have one more max out session on upper body - SHIRT MAX - vera naaice!
Today went something like this...
132x10 398x1
198x8 418x1 PR - felt smooth
264x5 428x1 Miss - picked it up....and put it right back down
309x3
352x1
I PR'd at 418 and it felt great. It didn't FEEL heavy - my speed felt good and my lockout felt strong - I think I just need to keep smashing weight in order to get stronger.
One additional surprise is that my max out sumo-pulls was pretty much the same. I don't know how to interpret these results. I don't see it as a bad thing, good thing, just an odd thing. I thought for sure my sumo would have been stronger.
My goal for the end of this phase is going to be a lockout with 428. Like I mentioned, I got if off the floor. "So, I got that going for me."
One last tid-bit. I have recently been exposed to the documentary Food Inc., Food Matters, and The Beautiful Truth. I highly recommend these documentaries in hopes they inspire you as they did me. Besides all the little factoids and anecdotal proof/testimonials which absolutely blew me away. Watching these documentaries have shed a little light onto my perspective of the pursuit of knowledge. After viewing these peoples opinions on the topics they discuss I wouldn't say I am would just drop everything and "drink the juice." But there are it helped me see that there is so much more the world can offer us, how much we take things for granted, and that there is so much more hope for everyone if people just took the time to educate themselves. All three documentaries just had a huge underlying theme, laziness. Whether it is diet/nutrition or other forms of medicine (topics covered by these films)we just accept one's professional opinion as the end all be all truth. I say, watch the films, read up on the materials covered, investigate, seek answers on all ends. Then form your opinions.
The word of the day: Self-educate
Wake - up World, Stop be lazy, investigate, learn, analyze & assess, ... take action
If I can quote a movie(pretty much the opposite of these above mentioned documentaries) National Lampoons Van Wilder.
"Apathy is the glove in which evil slips its hand into. -- Write that down."
Subscribe to:
Posts (Atom)
