Week 19 – SL5x5.55B / FL.6

I ate an hour earlier and the pre-seasoned chicken I ate was extremely salty.  To top that off, I forgot to bring my nalgene water bottle.  I was pretty thirsty the entire time.  I don’t think the extra salt I ate helped me much, but my diet has been pretty crappy lately to begin with.

Squats:
5 x 45
5 x 135
3 x 155
2 x 175
1 x 195
5/4/3 x 220

Pointed my toes outwards at roughly 30 degrees.  My left knee felt weird.  I think my wide stance combined with deteriorating lifting form is causing my knees to buckle inwards while my toes are pointed outwards causing a twisting effect on my knees.  I’ll have to make sure to shove my knees out and keep them shoved out to avoid this problem and to really improve upon my squat form.

Press:
5 x 45
3 x 55
2 x 65
3 x 5 x 77.5

Presses were pretty good.  I definitely know that when I hit my sticking point, it becomes extremely difficult for me to get past it if I’m fatigued.  If anything, I’d say that the two most developed muscle areas I have are my shoulders and legs, both from heavy squatting.  While I may not be pressing much, I know I’m doing a good amount of work on my shoulders when squatting.  I noticed that the reps were much easier when bouncing from the bottom.  If all I wanted to do was to lift my more weight I think I would continue utilizing this technique, but I think it would behoove me (Rippetoe’s word)  to control my press from the bottom to allow for more muscle recruitment from the lats.

Deadlifts:

5 x 175
3 x 205
2 x 235
5 x 260

I forced a deload on myself today.  My deadlift is pretty solid, but I’ve been feeling pretty crappy lately and I didn’t want to risk injuring myself going for 290 again.  Looking back on this in the future, I’ll probably think it was a silly mistake, but I have to listen to my body.  I was approached today by a personal trainer complimenting on seeing others doing deadlifts in the gym (the gym is a casual family gym; there aren’t too many heavy lifters around).  He suggested I try the sumo style deadlift.  I tried it for one rep on my top set and it was remarkably easier, but I already knew it would be easier.  For powerlifting it’s nice, but there’s definitely less involvement of the back.

Accessories:
HIIT – 7/4/8/4/7, 1 min. sprint, 1.5min. rest

Food Log

Meal #1a – 9:15 AM
16 oz. 2% milk + 1 scoop whey protein

Meal #1b – 10:30 AM
1/2 cup thick rolled oats

Meal #2 – 1:08 PM
Plate rice + 4 oz. beef + 6 oz. whole milk

Meal #3 – 7:30 PM
Half plate rice + 2 chicken drum sticks (salty) + 3 whole egg

Meal #4 – 11:30 PM
Half plate rice + 1 chicken drum stick

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Week 19 – SL5x5.54A / FL.3

Extremely exhausting workout.  Didn’t drink much water for the day and didn’t get any food in before the workout.  Squats were pretty difficult, but pointing toes out more helped engage posterior chain, glutes and hamstrings.  Bench press was difficult.  Applying the PL arch helped a bit, but I didn’t feel very strong with performing the reps.  Decided to force deload on the rows and drop it down to 135 to try and maintain good form.  Missing a workout definitely has its toll.  You would think that you’d be better rested and recovered, but I feel as though it actually hinders performance.

Squats:

2 x 5 x Bar
5 x 135
5 x 155
3 x 175
2 x 195
3 x 5 x 215

Bench:

2 x 5 x Bar
5 x 95
3 x 115
5/3/4 x 145

Rows:

3 x 5 x 135

Accessories:

4/3/1.5 x BW Pull-ups
Core level 2
8 min. HIIT

Food Log

Meal #1 – 9:15 AM
1/2 cup Rolled Oats + 16 oz. skim milk /w 1 scoop whey protein
40g Pro
59g Carb
4.5g Fat
490 calories

Meal #2 – 11:34 AM
Chobani Greek yogurt + Protein bar
33g Pro
42g Carb
12g Fat
380 calories

Meal #3 – 1:09 PM
Half plate rice + 6 oz Morton’s steak
36g Carb
24g Pro
4g Fat
310 Calories

Meal #4 – 7:00 PM
Tortilla wrap /w grilled chicken + cheese salsa sauce + feta cheese

Meal #5 – 10:00 PM
Half plate rice + 4 breaded chicken drumsticks + 4 cups 2% milk

Week 18 – SL5x5.53B / FL.2

Food Log

Meal #1 – 9:15 AM
1/2 cup Rolled Oats + 16 oz. skim milk /w 1 scoop whey protein
40g Pro
59g Carb
4.5g Fat
490 calories

Meal #2 – 11:39 AM
Ramen noodles + 1 can sardine in pure olive oil
36g Pro
72g Carb
42g Fat
828 Calories

Meal #3 – 1:45 PM
Diner Bacon Cheeseburger Salad

Week 18 – Day 52A

Squats were not bad, had a bit of pain afterwards, but I think the pain from my previous day of deadlifts carried over.  Bench felt pretty weak today, I couldn’t get a proper form on it.  My last set was the best of all the worksets; this was the case because I felt I used more of my lats.  Rows were very difficult, again my back was in a bit of pain from the deadlifts the previous day.  Level 3 core exercises were more difficult than I expected; I didn’t have much endurance.  HIIT was very easy.

Squats:

2 x 5 x Bar
5 x 155
3 x 175
2 x 195
3 x 5 x 210

Bench:

2 x 5 x Bar
5 x 85
3 x 105
2 x 125
5/4/4 x 145

Rows:

5 x 135
5/4/2 x 165

Accessories:

13/7/4 x BW Dips

Core level 3:
Decline board leg thrusts – 2 x 8
Lying leg thrusts – 2 x 10
Reverse crunches – 1 x 10
Ab scissors – 1 x 8
Stability ball hip flexion – 1 x 12
Ab bicycles – 1 x 30
Stability ball crunches – 1 x 12
Alternating crunches – 1 x 20
Stability ball plank holds – 1 x 45-60 seconds
Abdominal vacuums

5 min. HIIT:
3-4 min. warm-up
I1 – 7mph, 1 min.
I2 – 4mph, 1.5 min.
I3 – 8mph, 1 min.
I4 – 4mph, 1.5 min.
3-4 min. warm-down

Week 18 – Day 51B

Squats felt unusually heavy.  First day of first deload since my volume drop to 3×5.  I definitely engaged my back, glutes and hamstrings more when I shoved my knees outward and pointed my toes out.  Press was not too bad, proper form definitely made the lift more difficult and really felt it in my shoulders.  Deadlifts were heavy as hell.  My grip was failing on my last warm-up 1 rep set.  Alternating grip was used with my right hand facing up.  I think I definitely rounded my back on the last and maybe even the second to last rep so I’m considering this as my first deadlift stall.  I’m thinking of purchasing an Inzer Forever Lever Belt.  I’m just not sure what thickness is optimal for my goals.  Accessories were pretty easy except for the pull-up.  I decided to do wide grip pull-ups instead of close-grip to emphasize work for my lats and back.  Treadmill was pretty easy.  I’m going to start doing HIIT instead of steady-state endurance work to speed up the fat loss.  Combined with my lower caloric intake, I think my sessions will start becoming tougher and tougher.  I weighed in at 175.6 today.  Hopefully the weight loss is mostly fat and not muscle.

Squats:

2 x 5 x 45
5 x 145
3 x 165
2 x 185
3 x 5 x 205

Press:

5 x 45
3 x 55
2 x 65
3 x 5 x 75

Deadlift: 

5 x 155
3 x 185
2 x 225
1 x 265
4 x 290

Accessories:

4/3/2 x Wide-grip Pull-ups
3 x 45 sec. Planks
15 min. x 5.5/5.0 spd treadmill