The Week in Review

Had a pretty good lifting week.
High Points: 1) NEW 5lb OHP (unbelted) RECORD! OHP'd 170lbs!!!
2) I'M DOING CHIN UPS AGAIN! F*CK YEAH!
Challenges:
1) Bench has really been suffering lately. Benching 200lbs x 5 x 5 was much tougher than it was a few months ago.
2) Feeling a little bit of inflammation in my elbows when I start chinning often in the same day.

Tactics to Address Challenges:
1) The regular pushups (50+ on Tuesday and Thursday) should mitigate bench challenges.
2) No chins over the weekend should limit new stimulus for inflammation. Also going to up amount of tea, coffee, and vegetables so that anti-oxidants can counter inflammation.

Workouts for the week ended up being:

OHP Day, 31 Oct 2011
Goals:
squat: 250 x 3s x 5r
OHP 1RMM: 157.5
OHP New Record: 167.5
OHP Doubles: 150
OHP Triples: 145
OHP BBB: 107.5
Pendlay Rows: 170 x 4s x 6r

Squat:
bar x 6 @ 10:52
135 x 5 @ 10:54
225 x 5 @ 10:56
(1) 250 x 5 @ 11:02
(2) 250 x 5 @ 11:10
(3) 250 x 5 @ 11:17 (all sets w/my good form)

OHP 1RMM:
bar x 5 @ 11:20
95 x 6 @ 11:22
115 x 5 @ 11:26
135 x 5 @ 11:33
145 x 2 @ 11:37
(1) 155 x 1 @ 11:42
(2) 160 x 1 @ 11:46
(3) 167.5 x 1 @ 11:51 (NEW 1RM!!!!)
(4) 170 x 1 @ 11:55 (ANOTHER NEW PR!!!!!)

Doubles:
(1) 150 x 2 @ 11:59
(2) 150 x 2 @ 12:02
(3) 150 x 2 @ 12:06

Triples:
140 x 2 (F*cked up, forgot 3rd rep)
(1) 140 x 3 @ 12:13
(2) 140 x 3 @ 12:17
(3) 140 x 3 @ 12:22

BBB:
(1) 107.5 x 10 @ 12:28
(2) 107.5 x 10 @ 12:35
(3) 107.5 x 10 @ 12:41
(4) 107.5 x 10 @ 12:48
(5) 107.5 x 10 @ 12:55

Pendlay Rows:
135 x 6 @ 12:58
(1) 170 x 6 @ 1:02
(2) 170 x 6 @ 1:07
Thought: since this is an explosive exercise, maybe more sets of fewer reps would be be best. Maybe 6s x 4r instead of 4s x 6r.
Going to finish w/ 3 sets of 4 instead of 2 sets of 6.
(3) 170 x 4 @ 1:11
(4) 170 x 4 @ 1:15
(5) 170 x 4 @ 1:19

fin



Refresher, 01 Nov 2011
Goals:
Squat/Pushup loop: 10 x (200 x 5, pushup x 10)

Squat warmup:
bar x 5 @ 10:50
135 x 6 @ 10:52

Squat Pushup Loop:
(1) loop @ 10:57
(2) loop @ 11:03
(3) loop @ 11:10
(4) loop @ 11:19
1 chin!!!
(5) loop @ 11:27
1 chin @ 11:32!!!
1 chin @ 11:35!!!

fin



Refresher Day, 02 Nov 2011
Goals:
Pendlay Row: 172.5 x 6s x 4r
Chinups: 3s x 1r

Pendlay Row:
135 x 5 @ 10:56
(1) 172.5 x 4 @ 11:00 (heavy, but all reps were good)
(1.5) 1 chin up!
(2) 172.5 x 4 @ 11:05 (easier than last set)
(2.5) 1 chin up! @ 11:10
(3) 172.5 x 4 @ 11:13
(4) 172.5 x 4 @ 11:19
(5) 172.5 x 4 @ 11:25
(6) 172.5 x 4 @ 11:31

(3.5) pullup fail



Refresher day, 03 Nov 2011
Goals:
5 loops: (Squat 205 x 5 , 11 pushup)

warmup:
squat bar x 5 @ 1:49
squat 135 x 5 @ 1:52

Loops:
(1) squat 205 x 5 , pushup x 11 @ 1:57
(2) squat 205 x 5 , pushup x 11 @ 2:03
(3) squat 205 x 5 , pushup x 11 @ 2:10
(4) squat 205 x 5 , pushup x 11 @ 2:17
(5) squat 205 x 5 , pushup x 11 @ 2:26

(no chins today. going to rest and go for a double tomorrow.)

fin




Bench/Squat Day 04 Nov 2011
Goals:
Squat: 260 x 3s x 5r
Bench: 200 x 5s x 5r
Pendlay Row: 175 x 6s x 4r

Squat:
bar x 5 @ 10:55
135 x 5 @ 10:57
225 x 5 @ 11:02
(1) 260 x 5 @ 11:10
(2) 260 x 5 @ 11:18
(3) 260 x 5 @ 11:25 (Squats were tough. I enjoyed the challenge.)

Bench:
bar x 5 @ 11:30
135 x 5 @ 11:34
155 x 5 @ 11:40
175 x 5 @ 11:44
185 x 3 @ 11:46
(1) 200 x 5 @ 11:52
(2) 200 x 5 @ 11:59
(3) 200 x 5 @ 12:08
(4) 200 x 5 @ 12:14
(5) 200 x 5 @ 12:21

Pendlay Row:
135 x 5 @ 12:25
(1) 175 x 4 @ 12:29
(2) 175 x 4 @ 12:34
(3) 175 x 4 @ 12:40
(4) 175 x 4 @ 12:45
(5) 175 x 4 @ 12:49
(6) 175 x 4 @ 12:53

fin!!!!!

Solid Bench Day 200 x 5s x 5r and 210 x 1s x 5r

Great workout tonight!

Bench (paused): 200 x 5s x 5r
Bench (paused): 210 x 1s x 5r
Bent Over Barbell Row: 140 x 3s x 6r
Abs: 10lbs x 3s x 12r

This was a big landmark for bench. I'm especially happy that it was so easy to knock out 210 x 5 after completing 200 x 5.

I WILL BENCH 300 THIS YEAR!

FANTASTIC BENCH DAY!

Todays workout:
Bench (paused, competition style): 192.5 x 5s x 5r
Kroc Rows: 65 x 5s x 13r


Today's workout was fantastic.
I don't regret returning to paused bench reps. I still feel solidly that a 300lb bench (hopefully a 315lb bench, 6 plates) is doable by years end.

Tomorrow I'm looking forward to a 2 or 3 mile run, haven't gone out in awhile.

ANOTHER KILLER OHP WORKOUT!

Was rushed for time today so I only hit my main lift and some RKC KB swings.

OHP: 142.5 x 10s x 5r (CRAZY PR!!!!)
53lb KB Swing: 5s x 20r


Never had any doubt about any of the kettlebell sets. I'm definitely having fun blowing old records out of the water.

Had a KILLER OHP workout today.

Workout was:

OHP: 140 x 10s x 5r (hit it! 10s x 5r PR!!!)
Kroc Rows: 65 x 5s x 12r (hit it! Kroc Row PR!!)
53lb KB x 75 swing for time and biggest set: (51 swings before pausing! Swing PR!)

Also met a guy named Tata who showed me how to do a proper Russian swing. I'm amazed at what I've been missing out on. The RKC style swing used my "core" (I still hate that word) much more than my prior swing had.

THIS WAS ONE OF THE BEST WORKOUTS OF MY LIFE!!

Back to 5x5's on OHP

Today's workout:

OHP: 137.5 x 10s x 5r (NEW PR! (for most sets of 5 at that weight))
Kroc Rows: 65 x 5s x 11r (NEW PR!)
53lb KB x 75 swings for time and biggest set:
biggest set: 50 reps (NEW PR!)
time:2:55 (NEW PR!)

When every exercise is a PR it's very hard to complain!
I was very happy with the OHP 137.5 x 10s x 5r. There's been a huge carryover from 531 back to 5x5.

Planning on keeping up with my pushups. Looking forward to a WORLD RECORD BENCH SESSION IN A FEW DAYS! ("World Record" will be 210x5x5.)

Good OHP Day

Had a good OHP day.
Scored a new PR at 140, then broke away from the script when I realized I wouldn't complete my BBB.
Workout ended up looking like:

OHP:
140 x 1 x 7
120 x 2 10
135 x5 x 5

The 135 x 5 x 5 were, by far, the easiest sets of 5 I ever did at 135.
I've failed multiple times at the 10 rep range on OHP so I think for the near term I'm going to switch back to 5x5, after a PR effort at a given weight. I'll increase the 5x5 effort by 2.5lbs each workout.

progress

RUNNING:

Did a mile time trial for first time in about a month today. Brought time down from 8:35 to 8:19. That's a little bit of progress. Can't wait to get time sub 8:00.


LIFTING:

In cycle 7 of 5/3/1. Also halfway through the year. Still planning on obtaining a 300lb bench by year's end.
So far this year strength-endurance on the bench has increased enormously. Absolute strength not so much yet.



KETTLEBELL:

Got 31 reps straight of dh swing with 53lb'er. Brought time for 75 reps down to 3:38.
Still shooting for 75 straight reps.

1/2 pound weights

Need to pick up some 1/2 pound weights so I can start making 1lb increases.
The BBB sets on bench are starting to get pretty tough.
I am proud at having knocked out 167.5lbs x 5s x 10r after my working set.

Completed another cycle

Completed another cycle of 531
The maxes I used for this cycle were:
Bench -- 205
Squat -- (no max used. just upped working weight by 5lbs each session)
OH Press -- 150
Deadlift -- No deadlift this cycle.



The maxes I'll use for this cycle (cycle 7) are:

Bench -- 210
Squat -- Continue upping 5lbs every workout
OHP -- 155
Deadlift -- Not deadlifting this cycle.


I realize the decision not to deadlift is controversial. But the fact is that sometimes less is more. Here's my rationals.

1) By not deadlifting I squat more frequently. The improvement in deadlift correlates strongly enough to improvement in squat that I'm comfortable deadlift is still going up, for now.

2) I'm running regularly. Frequent deadlifting would lessen the days I could run. Can't accept this tradeoff right now.

3) Kroc rows. I'm working Kroc Rows into every other workout so I'm addressing a back strength deficiency even w/o deadlifting.


Today's bench workout will look like:

What week are you in?1
What's your max?210
5 reps * 135.0
5 reps * 160.0
All out reps * 180.0 (beat 10!!!)
BBB: 170 x 5s x 10r

14 June 2011

Good day.
Bench day.

Put up:

Bench: 195 1s x 7r
Bench: 167.5 x 5s x 10r
Bicep: 105 x 5s x 10r
Bicep: 80 x 3s x 10r



Wanted to hit 5 sets of 80lb curls x 10, was 2 sets short. Will seek to remedy this on the next workout. Haven't thought out yet how I'll handle missing reps on support sets of biceps. Probably better to continue to up the sets of the 105 for now.

Did a quick 37 minutes of elliptical after lifting.
Goal is to do 90 minutes tomorrow.

Squat Lesson Today

Learned something I already knew today.
DO NOT DO CONDITIONING THE DAY BEFORE SQUATS!!!

Made myself put up the workset regardless, but did not follow with BBB.

When I squat next week I'll be sure to have an off day before squat day.

burned out

Went to run this morning but quit as soon as I started.
Was burned out as all get out.
I could have pushed it, but thought it made more sense to recover and make a decent go at it tomorrow rather than strain through a crappy workout today.

Cooking PR: Cooked up a huge mass of meat and rice. Should be awesome.

Good Bench Day

Benching stayed light today, it's the first wave of a new cycle.
Weights were:

BENCH: 175 x 1s x 5r
BENCH: 162.5 x 5s x 10r
BICEP: 102.5 x 7s x 5r
BICEP: 80 x 3s x 10r

If this keeps up then in the next cycle my BBB sets might be as high as first wave finishing set!

Was going to run 3 miles this morning, but stopped at 2. Heat took a lot out of me and legs were still very sore from squatting. After lifting tonight I did 30 minutes on the elliptical. This is pretty pointless from a cardio-pulmonary-vascular perspective, but it burns a few calories and hopefully still encourages at least a little increase in mitochondrial density or angiogenesis.

TODAY WAS AWESOME

Wasn't going to run today because I'd already run two days in a row, one of those days 3 miles, and today was squat day.
I decided "f*ck it."
I ran 3 miles this morning even though it was squat day.
My 3 mile time was unimpressive, but I'm still glad I got out and did it. Hopefully mitochondrial density, lung capacity, and all that other good stuff improved a little bit.

My squat workout (unbelted) today was:
B SQUAT: 290 x 1s x 5r
BBB: 190 x 5s x 10r
Kroc Row: 60 x 5s x 10r

My squat is down, my running is slow, but godd*mnit my workouts are consistent and I feel that I'm making progress.
My alltime belted squat record was 335 x 3s x 5r and 395 x 1s x 1r.
I cannot wait to crush those records unbelted.

Tomorrow I'm going to take an off day. Not that I want to, but I'm forcing myself. It's always after the off days that I'm able to make a really fast run and break a new record.

Getting the Current Time/Date in Python

import datetime
dt = datetime.datetime.now()
print dt.year
print dt.month
print dt.day
print dt.hour
print dt.minute
print dt.second

Thoughts for the Next Cycle

For the next cycle I'll have to make a few changes:

1) Lower working 1RM for OHP to 150. I just wasn't hitting enough reps with a 165 max to make the sets worthwhile.

2) Reintroduce deadlifts. If I'm gonna compete in a meet in two months I have to work the deadlift. No way around it.

3) Squats won't be 531 style for now. I"ll up the max set weight by 5 lbs every workout, the BBB weight by 2.5lbs.
-This is bc I don't want to increase my max a bit slower than just setting it high right now, but faster than 531 would
normally allow. Should be squatting 305 or 310 by the time cycle 6 ends, will be approaching pre-injury weights. (Though
peak belted weights will remain distant in the near term).

4) Bench, I won't change a single thing. Bench is going great and I'm looking forward to f'ing around and hitting a 250lb bench (my first real, legit, new 1RM since switching to 531).

The working maxes for cycle 6 of 531 will be:
Bench: 205
Deadlift: 375 (starting purposefully low, can adjust up through cycle)
Overhead Press: 150 (this is lower than before, but just wasn't hitting reps)
Squat: Not using 531 system. Will be upping squat working set by 5lbs every workout, BBB by 2.5lbs. First squat workout will be 300lbs x 1s x 5r and BBB: 190 x 5s x 10r.

Finished Cycle 5

Cycle 5 was a recovery cycle. I was getting over a back injury acquired while squatting or overhead pressing.

The injury is not 100% recovered, but I feel strong enough that I'm able to squat and press again with nearly what I was lifting before the injury.

The final Overhead Press workout today came out to:
145lb x 1s x 5r (a new PR)
120lb x 5s x 10r (another PR)

It seems insane that my BBB (big but boring) set is approaching 80% of my heavy work set.

Lifted and Ran. Good day.

Bench Workout:
190 x 1s x 10r
160 x 5s x 10r

Run: 2 miles, 18:42

Running was a bit tough due to soreness, but as always left me feeling great afterword.
Lifting felt phenomenal. Weights were all flying up.

Goodnight!

If it ain't one thing . . . it's O'reilly Media

Finally had some free time today and I thought I would donate it to the 300$ online Python class I signed up for with O'Reilly Media.
Unfortunately, while the O'Reilly books are great, their online Python instruction is exactly the opposite.
Ellipse, their online version of Eclipse, is buggy at every turn.
Many of the examples provided in the text do not work.

Especially frustrating is that rather than fix these examples the staff told me "Yeah, there are some known issues with the examples. Just don't spend too much time on them if they don't work."

Rather then give out this caveat, WHY AREN'T THE EXAMPLES FIXED? The examples are on a webpage, it's just basic HTML to fix them!

While I always felt the books were a bargain, O'Reilly's online Python class is leaving me felt like I've been swindled.

Super Wendesday

Today is both squatting and running.

Wendler writes in the 531 book that there's no reason you can't do this. Your squat may initially go down, but Wendler claims you'll build up the endurance to eventually handle both fine.

Ran 2 miles in 18:40 this morning. While it's a personal record for me (at least past 3 year personal record), 18:40 still fails to meet even the minimal standards for the Army. I'm happy for the progress, but there remains a long way to go.

The squat workout tonight will look something like:

B SQUAT:
275 x 1s x 5r
200 x 5s x 10r

Bicep Curl: 100 x 6s x 5r (up to 8 sets if it's feeling easy)

Lower Back Extensions: 10 x 5s x 15r

111 Posts . . .

111 posts into this f*cker and I still haven't deadlifted 500lbs.

This is mainly because I've been detracted and keep pursuing other objectives, whether they be career, academic, or other fitness goals.

Doing squats tomorrow night, a solid step in the right direction toward a 500lb deadlift.

Also running in the morning.

Running does nothing to advance me toward my deadlift, probably acts as an impediment due to opportunity cost.
However, my mood is elevated the whole day after I run. In addition, there's something to be said for having a ticker that won't run crap-out before my 60th birthday.

27 April 2011

Ran 2 miles this morning.
Been running 2 miles most mornings for awhile.

Was very sore when I started out this morning (did squats two days ago, ran last 2 days), actually turned back around to quit.
Then as I turned back I asked myself "How badly do you want it?"

So I ran the 2 miles afterall.

Lifting tonight!
Gonna be OHP'ing 155.

"Ain't nothin' in the world more expensive than free."

"Ain't nothin' in the world more expensive than free."

Good OHP Day

OHP'd 150 for 3 reps.

Back when I was heavier and used a belt the highest I managed was 150 x 5 x 5. (Or was it 3x5?)

Regardless, it feels good to be approaching my old records lighter and beltless. Will be a big day when I pass them.

Bench weights have been LOW since I introduced the pause. I actually haven't benched over 200 in months now.

Going to Start Eating Greens

1) Making it a priority, starting with my first meal, to eat greens regularly. Going to make a cabbage salad tomorrow for lunch.

2) Finally beginning to recover from back injury. Recuperation squats are getting easier. Wherewas 175 x 5s x 10r was tough a week ago, 185 x 5s x 10r was easy today.

big feat by someone with big feet

Did my first pullup yesterday in what's going on a year.
It's a start.
:)

Benched today.
Got 160 x 11 with the new power-lifting pause on each rep.
That pause makes all the difference.

Think my max, with regular form, still probably about 245.
I look forward to testing in a bit and finding out.

Also been either running or kettlebelling every day for the past few days.
Think it's helping.

Trying to unfuck my life

Trying to unfuck my life.
It's a truly daunting affair.

At times like this I'm truly thankful for lifting. It's one thing that I can control. That i can progress with.

Running

Talking to the recruiter it has become obvious I need to start running.
The ultimate goal is to run 2 miles in 13 minutes.
This will require some pretty radical changes.
But, I believe it is doable.

I'm going to approach running the in a manner similar to my 531 lifting approach.
Slow steps, and even slow progress, but that progress will be consistent and long term.

So, ran 1.0 mile today in 9:56.
Going to run 1.0 mile everyday, always under 10 minutes, unless it's a Squat or DL day.

After a week or two I'll move it down to 9 minutes. Then 8 minutes. Etc. And once I'm at 7 minutes, I'll start upping the distance.

Slow and steady, slow and steady.

Completed 2nd cycle of 531

This past week:
OHP'd 135 x 8, a new record.
Squatted (without belt) 325 x 4.


Building up my squat, beltless, while losing weight is a challenge. Much more so than building up my squat while fat and belted.

I also concluded my second cycle of Wendler's 531. I like the system, especially for me at this point in my training.

Focus

Read a great article on leangains.com.

Takeaways:

1) Need to keep doing what I'm doing even if weight loss progress slows for a week or two. Water retention can do funny stuff.

2) Need to become OBSESSED with Java.

04 Feb 2011 Recap

(Couple days late).

First week of second cycle of Wendler's 5/3/1.
Today was Bench day.
Workout looked like this.

Goals:
150 x 5
175 x 5
195 x amrap
BBB: 160 x 5s x 10r


Hit all the weights, ended up getting 195 x 9.
I'm happy with these #'s for now. I'm more happy that my lifts continue to climb while my weight drops.


The lift I did was actually a mistake though. To arrive at my #'s I just added 5lbs to every lift I was doing at this point in the last cycle. A few of the lifts may have been off by a few lb's.

My next workout, squat day, cycle 2, week 1, will be (based on a 340 max)

What's your max?340
5 reps * 220.0
5 reps * 255.0
All out reps * 290.0 (Haven't done 290 before, no record to break)
5 sets * 10 reps at 187.5 (2.5lb increase from last time):

Update

Haven't written for awhile.
Since last writing I've:


1) Completed the first "cycle" of Wendler's 5/3/1. (I like it. Wendler is a genius).

2) Lost a bit more weight while continuing to have lifts go up. (Was at 280.1 this past weekend). (Total weight loss = 24lbs).

Week 2 Wendler 5/3/1

Did Week 2, Day 1, of Wendler's 5/3/1 today.
I f'd up and accidentally put in the numbers for week 1 instead of 2 so my workout was a bit off. Instead of doing sets of 3 at a higher weight, I was doing sets of 5 at the same weight as last week. Good news is I was able to get more weight/reps.
On the AMRAP set I got 6 reps as opposed to last weeks 5.
On BBB (Big But Boring) I did 5 sets of 10 reps of deadlift at 225 instead of 200.

Deadlifting 225 is a stupidly light weight, but 50 reps will still make itself felt.

Instead of bicep curls I used Kroc rows as the accessory exercise. They were fantastic at revealing how weak my upper back is. Managed 5 sets of 15 reps at 45lbs. Goal is 5 sets of 20 reps with 100lbs. Deadline for this goal: 5 months, 19 June 2011.

Today's workout was.

Week 2, day 2, deadlift day, 18 Jan 2010
Goals:
260 x 5
300 x 5
340 x amrap
BBB: 225 X 5s x 10r
Accessory: Kroc Rows

135 x 5 @ 8:30
225 x 5 @ 8:39
(1) 260 x 5 @ 8:44 (double-overhand and easy)
(2) 300 x 5 @ 8:52 (got it, no sweat)
FUCK!!!! JUST REALIZED I AM DOING WEEK 1 WORKOUT INSTEAD OF WEEK 2!!! PUNCHED IN WRONG NUMBERS AT HOUSE. WILL HAVE TO COMPENSATE BY UPPING THE NUMBERS. WILL MAKE BBB 225 INATEAD OF 200, SHOOT FOR 6+ REPS ON FINAL SET @ 340.
(3) 340 X 6 @ 9:01 (NICE! Improvement from last week. But also possible that this bar is just less slippery than bar at aquatic center).
****************************
BBB:
(1) 225 x 10 @ 9:06
(2) 225 x 10 @ 9:12 (first rep felt so light and came up so easy that I had to stop and confirm it was really 225).
(3) 225 x 10 @ 9:17
(4) 225 x 10 @ 9:24
(5) 225 x 10 @ 9:32

Kroc Rows:
(1) 45 x 15 (obviously both arms)(forgot to record time)
(2) 45 x 15 @ 9:46
(3) 45 x 15 @ 9:51
(4) 45 x 15 @ 9:55 (had to cheat on last 3 reps)
(5) 45 x 15 @ 10:00

Fin

First Week on 5/3/1

The first week on Jim Wendler's 5/3/1 went well.
The weights look pretty light on paper, but didn't seem quite that light in real life. I may have even over-estimated a bit seeing as how on some of the max out sets I was only able to get 5 reps.
First week ended up looking like this:

09 Jan 2011 Sunday (OH PRESS DAY)
goals:
105 x 5
120 x 5
135 x max reps
5s x 10r @ 60lbs

Bar x 5 @ 2:55
(1) 105 x 5 @ 2:58
(2) 120 x 5 @ 3:04
(3) 135 x 5 @ 3:12 (f#ck!! Maybe I overestimated my 1RM).

(4) 60 x 10 @ 3:19
(5) 60 x 10 @ 3:23
(6) 60 x 10 @ 3:29
(7) 60 x 10 @ 3:33
(8) 60 x 10 @ 3:38

(1) Pushup x 5 @ 3:46
(2) Pushup x 10 @ 3:50
(3) Pushup x 10 @ 3:54
(4) Pushup x 10 @ 4:00
(5) Pushup x 10 @ 4:03

NFin







11 Jan 2011 Tuesday
DEADLIFT

Max = 400
65% = 260
75% = 300
85% = 340

MAIN LIFT
Deadlift:
135 x 5 @ 3:25
225 x 5 @ 3:28
(1) 260 x 5 @ 3:31
(2) 300 x 5 @ 3:39
(3) 340 x 6 @ 3:51

BIG BUT BORING:
(1) 200 x 10 @ 4:01
(2) 200 x 10 @ 4:06
(3) 200 x 10 @ 4:10
(4) 200 x 10 @ 4:18
(5) 200 x 10 @ 4:24

Fin


14 Januray 2011 Bench Day
Goals:
145 x 5
170 x 5
190 x arap

Bbb:
125 x 5s x 10r
**************************
Bench main lifts
Bar x 7 @ 7:05
135 x 5 @ 7:08
(1) 145 x 5 @ 7:12
(2) 170 x 5 @ 7:17
(3) 190 x 9 @ 7:24
(Bench BBB)
(1) 115 x 10 @ 7:28
(2) 115 x 10 @ 7:32
(3) 115 x 10 @ 7:36
(4) 115 x 10 @ 7:40
(5) 115 x 10 @ 7:46

(Pushups. 2nd accessory lift).
(1) 10 @ 7:51
(2) 10 @ 7:54
(3) 10 @ 7:58
(4) 10 @ 8:02
(5) 10 @ 8:08

Fin


15 Jan 2011 squats
Goals:
225 x 5
260 x 5
300 x amrap
175 x 5s x 10r
******************************
Bar x 5 @ 11:17 (felt tight, did not get deep)
135 x 5 @ 11:20
(1) 225 x 5 @ 11:25
(2) 260 x 5 @ 11:31 (no problem getting below depth on this set).
(3) 300 x 5 @ 11:41 (did not have a 6th rep in the tank. Might have over-estimated max).

(BBB accessory)

(1) 175 x 10 @ 11:48
(2) 175 x 10 @ 11:53
(3) 175 x 10 @ 11:59
(4) 175 x 10 @ 12:05
(5) 175 x 10 @ 12:11

5 minute kettlebell swing w/ 44lb'er:
80 swings

wrote a Wendler program

Wrote a Wendler 5/3/1 program to calculate your numebrs.

I like Wendler's program so far.

The Diet and the Meal

So I'm doing a diet right now inspired by 4HB.

Idea is to eat strictly slow-carbs 6 days/week, then eat whatever you want on the 7th.

Current vision of a perfect meal is:

1/2 can refried beans: carbs: 33 protein: 11 calories: 175

2 ggs: carbs: 4 protein: 34 fat: 28
1 chicken breast: carbs: 0 protein: 23 calories: 123 fat: 0

frozen spinach:
onions: 0 0 0
guacamole: 30 10 fat: 50
red pepper (if available): 0 0 0 0
-----------------------------------------------------------
67 88 78


The recipe:
-chop 1/3 onion and, optional, chop 1 red peppar
-heat olive oil in pan to medium temp
-add onions and chopped peppar to pan
-cook 4 minutes
-add thawed chopped chicken breast and 1/2 can refried beans
-cook 2 minutes
-add 2 eggs and 1 small bowl of frozen spinach
-cook 2 minutes
-put contents in bowl
-add liberal amount of guacamole

total prep time: ~14 minutes

weight loss going well

Have been able to lose weight lately without giving up strength.

Fit into a black shirt tonight that hasn't fit in quite awhile. I wasn't as ecstatic as people on TV are when they lose weight, but it was nice to be able to wear the shirt.

Lifting Summary this week:

B Squat: 265 x 5 x 5
OHP: 125 x 5 x 5
Bench: 195 x 5 x 5 (failed and reset at 200)
Deadlift: 335 x 1 x 5
Bicep Curls: 100 x 8s x 5r

Decided this week to embrace Pavel's philosophy. Every rep is a deposit in the bank, only going to make major withdrawls at competitions.
So, I'll aim for 5x5 on a weight. If I make it, I'll advance the next workout at keep the 5x5 scheme. If I don't make it, I'll drop down 10%, and switch to 8s x 5r. Then, when I'm back at the point of reset, I'll try for 5x5 again.