My Training Log

[amounirl]

11-10-12: Deads

Deadlift
4x4x385
2x435
2x485 PR

Ortega Hill Sprints
6 running reps (running instead of walking down)

Decent day today. A little "hungover", so to speak (I don't drink though), from last night, so everything felt a bit heavier and less in control than usual, technique wasn't bad, but I felt like I couldn't get as tight as usual, couldn't find my footstance, and wasn't getting my center of gravity going back as well as I normally do. Didn't dip though, basic groove was still good. Really happy I got the PR even though I wasn't feeling 100% (as opposed to feeling 110% last week), even though after my 2nd set of 385 the staff came and told me I have to lower it slowly so it doesn't make a loud sound when it hits the floor (I never drop or bounce it though), which I did for the other 2 385 sets, and even though right when I grabbed the bar for 485 after psyching up, the staff came and told me I couldn't use my eco chalk, I still got it. Lockouts were both huge grinders though. It was pretty funny though because I put on my belt, chalked up, then spent about 2 minutes staring at the weight and mentally queing everything, getting my energy up, psyching for it, then I walk up to the bar, grab it aggressively, try to get my stance, start shaking it a bit, then this woman in the staff uniform just comes and says something while pointing at my eco chalk ball. All that was in my mind was keeping tight, straightening my legs while pulling my chest up, and thrusting my hips forward once the bar gets above my knees, so I cut her off and said "Ok I won't use it, I won't use it." She walks away and I rip that thing off the floor, grinding to lockout. I knew the 2nd rep would suck but I smashed through it, probably took about 5-10 seconds to get up, but I wasn't really focused on time.

At this point I knew I wasn't really welcome there anymore because the staff had already talked to me twice, and chalking up bigtime for a touch n go reps set where it would be completely unrealistic to set it down slowly without a sound on the ground each rep, would be completely out of the question. I just racked the weight and got out of there. That's my justification for my laziness. Still grinded out my hill sprints though. Good day today! Tonight hopefully I'll try not to do anything that will make me feel too much below 100% tomorrow.

 

[amounirl]

11-11-12: Overhead Press

OHP
5x115
3x130
7x145 10 lb PR
3x130
12x115

Pendlay Rows
8x135
5x155
5x175
3x5x165
10x135

Inclines
2x5x155
1x6x155

Good, short day today. Been feeling a bit out of it this weekend, definitely glad I don't have to train for the next 2 days. OHP felt incredibly strong today, then again I was using the narrow bar because none of the thick bars were available, which probably helped. Got a huge PR, shoulder strength is definitely going up. Could be the narrower grip too though, feel really strong at lockout with this technique, though it's slow off the shoulders. Either way I'm stoked. Pendlays were weak, the opposite of last week, where pressing sucked and pulling was good. Inclines also went well, on the 2nd set I feel like I could have gotten 8 reps, my groove was so perfect. So I pushed for 6 on set 2, didn't want to hit failure. Deload week next week.

 

[amounirl]

11-15-12: Energy Pill Day

Squat
225 lbs x 25-27 reps beltless (5-7 rep PR, just counting 25 reps though)

Chins
2x10
1x5

Dips
BWx20
BWx10
BWx15

Been feeling really low energy these last few days, so I took an energy pill today. The most I've ever had is a little under half a pill, and today I had 2/3 of a pill. Within 15 minutes I felt super hyper, and was jumping around in my dorm room. I fast walked over to the gym, and started throwing on plates rushing my squat warmup. Got up to 225 and just said I'll do 20 reps. Got to 20 and I was dying, but I was like, it's too easy!!! So I did 5 more grinders. Might have double counted 2 of the reps though. Literally lay down for 10-20 minutes after that set on the floor in agony. Beltless by the way. Then I jumped over to do some chins and got 1 easy set of 10, 1 hard set of 10, and on my 3rd set my forearms were so pumped that the top part of the ROM I had to fight the tightness of my forearms in addition to my bodyweight, so I could only do 5. Then I did some dips, my hands were so jittery I had trouble gripping the bars, but once I was on them I was just pounding them out. Got 19 easy reps, and a 20th grinder. Next set I barely got 10. The following set I did 15. So a good 45 reps total, I'm happy with that, more happy than if I did 3x15 because I think 20 is a PR. I think next time I do the energy pill thing I"ll just do a top set of everything, sets across just don't work, plus my heart rate gets super high so it takes forever to catch my breath. This has yohimbine so that combined with the heart speeding action this is probably really stressful on my heart. If I took a full pill I'd probably have a heart attack. But I'm not gonna ever have more than 1/2 a pill, I have no idea how some people take 3. Took the energy pill about 1 hr 40 mins ago and I"m still hyper, and I'm sure that's conveyed somehow in my writing cause it's all over the place I bet. Anyways, workout was less than an hour today, just powered through that shit, then sat around feeling like shit for a long time afterwards. But yeah, good workout today, mgiht head to my small dorm gym to get some more volume (lats and traps) in before I take a shower.

 

[amounirl]

Small Session

55 reps x incline push ups followed by 7 reg push ups
125 reps x 30 lbs face pulls
50 reps x 30 lbs standing lat pullovers
50 reps x 2.5 lbs side raises (very strict, behind body, no front delt)
100 reps x 30 lbs cable reverse fly

I might have done more but that's all I remember. After I come down from the energy pill I tend to feel a little high and my memory becomes a little hazy.

Also here's a great album if you like progressive metal: Opeth - Ghost Reveries (Full album HQ) - YouTube

 

[themondtster]

Looking good. 225 for 25+ is sweet. As for as the loud alarm clocks get you some ear plugs and try that. Once you get used to them, nothing outside the room will wake you up.

 

[amounirl]

Thanks for the kind words Mondster. The thing is I have been using earplugs since I got here, but they don't help very much. I"m getting used to the noise though, I haven't been woken up by my roommates's alarm clocks for about a week even though they go off everyday so there's definitely progress.

 

[amounirl]

11-18-12: Pull ups competition

Pull Ups
50 reps total (8/6/6/6/6/6/6/6)

DB Inclines
2x12x55s
2x10x55s
1x15x55s

TBar Rows
2x15x2 plates+1 dime

Klokov Press
3x10x65

Lat Pulldowns
A couple light sets mostly behind the neck.

Ortega Hill Sprints
5 running reps

Feeling a bit sick, sleep and diet have been a bit off, so I'm down to 201ish last time I checked. Weekends always tend to be poor diet-wise because the dining halls have terrible hours, they're only open for about 4 of my mealtimes instead of the usual 6-7, so I end up eating crappy snacks or just fruits, since I have no blender for my unmixable protein. Sometimes I smuggle food out of the dining halls but I feel bad doing that, even though everybody does. Pull ups went well, had a competition with my bodybuilder friend who's always talking sh*t, he weighs 160something (tore his ACL so he can't train legs), and he's on creatine, and he was talking about how he can do 18 pull ups in a row and how I'm a fat powerlifter who could never beat him (all in good humor). He ended up only being able to do sets of 5 compared to my sets of 6 because he never trains the top 2 inches of the ROM where chin goes over the bar because he loses the tension in his lats, so he was having a lot of trouble at the top. I won and put him in his place . Crazy lat and arm/forearm pump after this. Next time I might do a chin up competition because he can actually crank out 9 of those even after doing his 50 so it might be more fair game. Plus the chest pump.

Inclines went well, first 2 sets I was moving weight, second 2 sets I was focusing on the contraction, 3rd set I just was trying to go to failure, and took a long rest beforehand. Got a good pump, although my chest is still really sore from dips on Thursday. I'm going to start trying to fit dips in, they're just a great supplemental exercise for bench and OHP. T bar rows sucked, couldn't get a good set up and only felt it in the arms even though I went light and tried to focus on contraction. Klokov presses were hard as hell: painful. Then I just did some lat stuff because I was waiting for my bodybuilder friend to finish his workout. Did some hill sprints, it started raining so I did running reps instead. Cardio sucks when you're sick. Maxing out my deadlift on Wednesday.

 

[NoFatChicks91]

Congrats on the PR's man you are making lots of progress! Those deadlifts are fuckin badass

 

[amounirl]

Thanks man, if you like those deadlifts check out todays!:

11-21-12: Max Deadlift Test

Deadlift
135x3
225x3
315x2
365x2
405x2
455x1
480x1
505x1: 505 Deadlift - YouTube
525x0: 525 deadlift attempt - YouTube
505x1: 505 Deadlift - YouTube

That's all folks........

Just kidding everybody knows I love rambling about lifting. Good day today, as you can see the first 505 flew up, but the camera angle was bad. I said screw it, let's try 525 with a better angle, got a bit cocky, I think 515 was definitely doable, or maybe even 525 fresh (if I'd hit 495 after 455, then 525), but as you can see, it didn't go up. So I dropped back down to 505 to get it from a good angle, and actually had a pretty visually pleasing deadlift, it went up so smooth and uniformly. Not nearly as fast as the first 505 though, and set up was a little off compared to 505 #1(commentary in video description). Either way I now know I own this weight, and I won't be testing my max again until June, so I can get 2 cycles of mag/ort and maybe a smolov base cycle in there, which could boost my deadlift to 585 by the time I"m 19, and definitely by the end of 2013: probably even 600, unless I do a bad cut again.

Diet's been off, weight is 199. I'm pretty sick so I have no appetite, and my sleep is also a bit off. I just can't ever sleep well. Hopefully when I come back after thanksgiving break I can fix that, one thing I'm going to try is staying perfectly still when I try to fall asleep, instead of moving around to more comfortable positions, and a few other tricks, that will hopefully help. Even taking melatonin isn't working anymore, and I even lowered my bed so that it doesn't shake when people walk by in the hall as much, but it only helps slightly. Either way I should be able to get some good sleep at home and come back to school fresh.

 

[themondtster]

Almost had 525. I can see 515 easy.