SS – Day11A

Monday, February 29th, 2016 – 59 deg F, partly cloudy

Jump Rope
Agile 8
Squats:  2×5@45 + 5@70 + 3@105 + 2@140 + 3×5@180

Squats were solid.  Felt really fatigued last Friday when I was squatting the 175, so I was mentally preparing for today.  2 day rest does wonders for the body.

Benches were full so did 4 sets of db bench press with 35s.  No deadlift.

SS – Week 2 – Day5A

Monday, February 1st, 2016 – 57 deg F, cloudy

Jump Rope
Agile 8
Squats:  3x5x45 + 3×50 + 2×75 + 3x5x125
Deadlifts: 2x5x65 + 5×95 + 3×115 + 5×135
Incline DB Press: 10@25 + 10@30 + 10@35
Seated DB Overhead Triceps Press:  10@35 + 10@40 + 10@45

Welcome February!  What in the world happened to Wednesday and Friday last week?  I’m only in the second week trying to get back into the rhythm of things and already I’m suffering from I-have-a-bs-excuse-not-to-go-to-the-gym syndrome.  Anyway…I’m back into it starting today.  Benches were being used so I resorted to doing some db presses, incline and overhead extensions.

Squats and deadlifts were a little bit more taxing than usual today.  I’m still going up in increments of 10lbs session to session.  I think I’m going to definitely feel the heaviness of the quick ramp up in weights very very soon.  And soon as in probably within the next week or week and a half.

 

SS – Week 1 – Day3A

Friday, January 22nd, 2016 – 29 deg F, cloudy

Jump Rope
Agile 8
Squats:  3x5x45 + 3×50 + 2×75 + 3x5x125
Bench:  2x5x45 + 5×50 + 3×70 + 2×90 + 3x5x100
Deadlifts: 2x5x50 + 3×75 + 2×105 + 5×125

Squats were solid.  Started with wide grip and progressively narrowed grip.  Made sure bar was sufficiently low and ensured bar didn’t creep up coming out of the hole.  Took 1 second pause at the top and sucked in air before each rep.

Bench wasn’t too bad.  Felt medium heaviness.

Deadlifts were easy.  Nice and light still.  Focused on form.

 

SS – Week1 – Day2B

Wednesday, January 20th, 2016 – 36 deg F, sunny with a little wind

Jump Rope
Agile 8
Squats:  3×5@45 + 3@65 + 2@90 + 3×6@115
Press: 5@30 + 3@45 + 2@55 + 3×5@65
Power Clean: 5@45 + 3@50 + 2@60 + 5×3@75

Agile 8 was more strenuous today.  Foam rolling the IT bands were not pain free.  Body was achey.  Actually broke a sweat while doing the mountain climbers and groiners.

Squats were pretty solid.  I really focused on making sure my rear end and shoulders were going up in unison from the hole.  I realized this morning, half-awake, while my mind was wandering, that my lower back lordotic arch is not going to improve if I don’t also try to improve my back posture.  I have pretty long legs compared to my torso and so my natural back angle position in the hole is more horizontal than vertical.  When the weight gets heavy, I think I overcompensate for the forward lean by arching my back into lordosis to prevent me from falling forward.  However, I think this is not the solution.  I need to maintain a SLIGHT lordotic arch, and instead of hyperextending, focus on keeping my abdominal core super tight and cue’ing myself to drive my rear and shoulders up at the same time.

Squat TL;DR – tighten core when driving up from the hole; keep shoulder and hips moving up in unison

Top set of the presses were difficult.

Tired to write the rest.

 

SS – Week 1 – Day1A

Monday, January 18th, 2016 – 28 deg F, little windy, clear skies

Jump Rope
Agile 8
Squats:  3x5x45 + 3×60 + 2×80 + 5×115 + 2x5x105
Bench:  3x5x45 + 3×65 + 2×85 + 3x5x95
Deadlifts: 2x5x65 + 2×95 + 5×115

Starting from scratch.

Jump ropes to get the blood flowing and warm the body up.  I quickly found myself sucking in pretty big gulps of air with just ten to fifteen consecutive jumps.
After the that, I went on to do my agile 8 stretches.  Surprisingly, the stretches didn’t wear me out that much.  Just thinking now, though, I just realized I forgot to do one of the stretches (fire hydrants).

Squats weren’t bad.  The weight had a light heaviness to it, but nothing that got me nervous.  I was able to break a sweat.  Grip width started wider then progressively went narrower as my shoulder got some more stretch.
Bench reps were somewhat difficult.  I’m encountering the same old issue of my right side working harder than my left side.  Managed to crank out all the reps.
Deadlifts were pretty easy, nice and light.

5/3/1 – C4W1 – Deadlift

Deadlift:  5×115 + 5×135 + 3×165 + 5×180 + 5×205 + 7×230 (276.04 1RM)
BBB Squat 50%:  5×95 + 3×115 + 5x10x135

DB Row:  10×35 + 10×40 + 10×45
Chinup:  2
Lat Pulldown:  8×42.5 + 2x8x35

Today was pretty grueling.  Tried to maintain correct posture on the squats.  I’m noticing that I’m dropping the left side a bit.  Also the bar is creeping up causing my chest to cave in instead of being open.  Deadlifts were difficult today.  Was really focusing on form and technique.  A CSCS guy doing some shrugs complimented me on my form, woot!  No conditioning today, I was pretty spent after the session.  Legs were still pretty sore from the hill sprints and squats from Tuesday.  Pecs were also pretty sore from bench day.  The DB Flys definitely helped with engaging more pectoral muscles, woot again!