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 The 1400 or Bust Log

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furnace
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 11:14 am

Also, I kind of agree on staying natty--even though you're clearly more open to it than you have been in past, we all know it's something you consider important, and it is quite a step to take; once you flip that ace card, you can't take it back. You can use, and then compete natural later down the road, but it's not really the same.

Also, consider that you really haven't slowed down that much as of late, all things considered. Your bench has just recently started moving (how long were you stuck at 292?), and your squat has made fairly consistent progress (one bad meet =/= end of world), with your pull hitting a really big PR at your last meet.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 12:51 pm

furnace wrote:
once you flip that ace card, you can't take it back. You can use, and then compete natural later down the road, but it's not really the same.
True that. I take that seriously.

furnace wrote:
Also, consider that you really haven't slowed down that much as of late, all things considered. Your bench has just recently started moving (how long were you stuck at 292?), and your squat has made fairly consistent progress (one bad meet =/= end of world), with your pull hitting a really big PR at your last meet.
Very true. I've added 50 lbs. to my gym total this year, and it's not even September. That's still pretty good progress.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 7:08 pm

Squats (w/ stupid Oly shoes)
95x8
135x5
185x3
225x3
275x3
315x8
315x8
315x8
315x8

Crunches
80x20
80x20
80x20

GHRs
BWx20
BWx20
BWx20

Leg Curls
BWx200

Notes: I'm back, baby. Squats felt as strong as they have in a while; that week off really did my body some good. Sometimes I just end up training too hard for too long. I think moving forward I will experiment with once-a-month semi-deloads. Those "deloads" will probably only be something like a 90/90 deload (90% of the regular volume with 90% of the regular intensity), but I think it will help me to have this programmed into my training more frequently.

And no video, because the gym was mobbed today.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 7:23 pm

I am extremely jelly of your assistance work
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 7:29 pm

KevinAlvy wrote:
I am extremely jelly of your assistance work
Nothing special going on in here. Ever.
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 7:29 pm

steal me a ghr pls
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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 7:31 pm

KevinAlvy wrote:
steal me a ghr pls
How would you like it? With or without CRWC bro doing sit ups?

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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 7:36 pm

I don't do assistance work anymore lolz.



Except neck work.

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PostSubject: Re: The 1400 or Bust Log   Mon Aug 26, 2013 7:36 pm

neck is the bicep of powerlifting

fact
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PostSubject: Re: The 1400 or Bust Log   Fri Aug 30, 2013 1:12 pm

KevinAlvy wrote:
beard is the bicep of powerlifting

fact
Fixed.
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PostSubject: Re: The 1400 or Bust Log   Sat Aug 31, 2013 12:05 pm

From yesterday and the day before:

Reverse-Band Squats
135x5
225x3
275x3
315x3
365x3
420x4
420x4
420x4
420x4
420x4

Deadlifts
135x5
225x3
315x2
365x1
420x9
420x11
420x9
420x9

Back Extensions
BWx20
BWx20
BWx20

Face Pulls, three sets

One-Armed Chest-Supported Rows, three sets

Kettlebells Swings, two sets (just experimenting with these)

Notes: Squats felt OK earlier in the week, but my deadlift felt slow on Sunday. The plan was to go for a bigger number--maybe 420x15--with consecutive reps, but I started slowing down by rep nine, so I called it. I tried again and hit eleven, but again, I was fatiguing, and I don't want to do anything stupid just after I took a week up to let my back rest.

So, my pulling didn't feel fantastic, but it wasn't BAD, either, and I've hit some good numbers recently with it, so I'm not too worried. The total volume this session was good, and I got in some decent accessory work. My lat strength is horrible, and so I need to get back to doing more heavy rowing again. Bent-over rows were wrecking my already-wrecked back, so I might just hammer chest-supported rows for a cycle and see how that goes. Regardless, just about anything will bring up my lat strength at this point.

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PostSubject: Re: The 1400 or Bust Log   Mon Sep 02, 2013 12:10 am




From yesterday:

Paused Bench Press
Barx20
95x5
135x5
185x5
215x8
215x8
215x8
215x8
215x8

Seated Row Machine
100x10
110x8
120x8
130x8

Lat Pulldown, Wide Grip
120x10
130x8
140x8

Wall Angels, three sets

External Rotations, three sets

From today:

Squats w/ wraps:
95x8
135x5
185x5
225x3
275x1
315x1
360x3
400x3
440x3
440x3

Notes: My bench just plain sucks at the moment, and the only time in which my training hasn't been pitiful was when I was on different equipment at Madison. So, instead of continually performing poorly and getting pissed about it, I decided to start training down to my current training level. I've made great strides in the past when I've simply dropped the weights and built back into it, and I could do the same here if I'm smart. My first cycle is very manageable--the sets should be downright easy--so I'm hoping my strength will come back over the next few weeks. The good news is that my shoulder and pec was feeling much better after the week off, and now I'm being much more proactive about taking care of these spots outside of training.

My poor performance recently has made me seriously recommit to outside-of-training work. Before this, my nutrition was fine, but my supplementation was lazy and undisciplined; I NEED to take a multi, a cod-liver oil pill, and some BCAAs every day if I want to see any benefit. I can't just skip a week; that's pitifully lazy on my part.

And before this, my prehab/SMR schedule was almost non-existent. I've made strides to change that; I've been foam rolling much more often, I've been working on my nagging issues, and I've been doing my prehab no matter what. I was much better about this stuff when I was running Smolov, and since then, I seem to have bought into the idea that it's OK to skip these steps because I'm not killing myself in training. Well, it isn't, and I am realizing that now. I have about ten weeks before my next meet, and I am more than likely going to kill myself if foam rolling is what prevents me from totaling 1400+. That's so insanely absurd that I don't want to even begin thinking about it. I do so many things right that I shouldn't be shooting myself in the foot like this. I NEED to start training "24/7."

As far as the squatting goes, these were better. 440x3x2 isn't super challenging, but it's enough work to make me feel good about where my wrapped squat currently is. I didn't wrap these super tight, so I could probably put together a five-rep set at 440 right now, and that's what I was doing when I squatted 510 last December. I will start slow, but I will build up to some bigger numbers before this training cycle is done.

Though I am extremely butthurt about how my training has gone this past month, I am also in a good spot. I'm weak as a kitten, but I know my strength will return very quickly, and I'm close enough to a meet so that I shouldn't run into the same problem I usually have, which is peaking 5-6 weeks out. I haven't detrained much; I just need to log the reps for a few weeks. I am not going to half-ass things any longer--I have a goal in mind, and it's about time I go get it.

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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 12:12 am



Regular-Grip Paused Bench Press
Barx20
95x8
135x8
185x5
235x5
235x5 (two-second pauses)
235x5
235x5
235x5

Wide-Grip Bamboo Bar Bench
133x15
133x15

Seated Row Machine
110x6
120x6
130x6
140x6

Wide-Grip Lat Pulldown
120x6
130x6
140x6
150x6

Tricep Pushdowns (in kg)
52.5x15
62.5x8
67.5x8
72.5x8
77.5x8
82.5x8

Band Pull-Aparts
x30

Notes: I'm happier with how my bench is feeling on these regular-grip days, and if I can say one nice thing about my recent bench training, it would be that this grip width is indeed getting stronger; I'm starting to close the gap between this grip and my wide grip. Obviously, I want this to carry over to my wide grip, so I don't really want it to improve WITHOUT carrying over, but I'll take any victory right now. I'm logging the reps and making steady progress; I'm in a much better place mentally than I was a week ago, and I'm just looking forward to building towards a good next meet.
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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 7:13 pm

You should do an AMA on Reddit. It will increase your e-fame by 1000%.

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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 8:33 pm

Chris Anderson wrote:
You should do an AMA on Reddit. It will increase your e-fame by 1000%.
Not strong enough.
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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 9:22 pm

KKeough wrote:

Not aesthetic enough.
FTFY

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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 9:33 pm

Chris Anderson wrote:
KKeough wrote:

Not aesthetic enough.
FTFY
Sad 
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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 9:35 pm

Also, I saw you this morning, walking towards the library. I was on a bus so I used my telekinetic powers to say hi.

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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 9:39 pm

Chris Anderson wrote:
Also, I saw you this morning, walking towards the library. I was on a bus so I used my telekinetic powers to say hi.
Did I look happy to be going to the library?

Also, I have yet to take the bus in my six years here.

Bus: not even once.
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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 9:41 pm

Do you ever look happy?


I take the bus to avoid doing cardio.


Cardio: not even once

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PostSubject: Re: The 1400 or Bust Log   Tue Sep 03, 2013 9:43 pm

Chris Anderson wrote:
Do you ever look happy?
Maybe? I'm not sure.


Chris Anderson wrote:
I take the bus to avoid doing cardio.


Cardio: not even once
True story: walking is my only form of cardio. I can't control my diet over the summer, so I get fat as fuck from not doing anything besides sitting on the couch.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 07, 2013 12:01 am

Deadlifts
135x5
225x1
275x1
315x1
365x1
415x1
435x12
435x7
435x7
435x7

Notes: Do I even log?
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 07, 2013 10:23 am

Sometimes you get to eat chocolate, so yes, you have looked happy.
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PostSubject: Re: The 1400 or Bust Log   Sat Sep 07, 2013 12:31 pm

You can change thread titles?

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PostSubject: Re: The 1400 or Bust Log   Sat Sep 07, 2013 12:57 pm

Chris Anderson wrote:
You can change thread titles?
Obvious answer is obvious.

Go and edit your first post on your log--you should be able to as well.
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