12_30 Tues--Squats 5x5, Bench and DL Max Effort (ME)

Felt much better in AM
Slept 8 hours
AM "sleeping" HR avg 51 bpm over 15 min
lowest was 46 bpm
---need to do more conditioning (CRF) work again.

Z Health 20 min
needed some femoral nerve glide work for rt hip--helped quite a bit
green tea and 2 scoops Surge and 1 scoop hyrdo before lifting (still out of BCAAs--will see if it makes any difference), creatine and 2 g L Carnitine

Squats
tested well at +3" for all sets
brought in stance about 1 inch on each side
warm up
135 x7
135 x7
135 x6
135 x 5
135 x 5

Then tested
DL
trap bar DL +2.5"
best ever, did not test others

Bench tested
index +2"
middle finger 0
push ups 0

Bench
at index finger
warm ups
185 x 4
185 x 1,1 w 1 sec pause at bottom
185 x 1,1 w 2 sec pause at bottom
185 x 1,1 w 3 sec pause at bottom
185 x 1 w 4 second pause at bottom
--worked on concentric accel. Speed got better on set 3 and forward

alt with
Trap Bar DLs
worked on conc speed, done fast so heal leave floor, slow lower and reset between each rep
tested great
185 x 5 (cont)
185 x 1,1,1,1
185 x 1,1,1,1
185 x 1,1,1,1,1
185 x 1,1,1 ,1

rope rows (feet on bench) very light
BW x 10, x 8

chins ups (light)
BW x 2, x 2 x 3

Did not feel up to doing any acc work
done

12_28_29 Sun and Mon OFF, Z Health, recovery

Sunday AM and afternoon I felt fine and then got smacked with the tired stick for some reason. Went to bed early and slept 10 hours. Low back was tight and movement sucked.

Monday AM, felt better, rode bike for 45 min at avg HR 118, low intensity
Z Health for 40 min two 2o min sessions) and constantly during the day.
Taped scar for all of the day
Z Health and then 40 min walk in the afternoon cold sunlight w nike frees, felt better
legs are stiff and stupid sore along with mid back
Hot Epsom salt bath at night and then off to bed

Body Fat Measurements update

Forgot to post this from about 1.5 weeks ago. Pretty much the same, but up 2.5 lbs so I will take it

12_27 Sat Bench and DL ME (Max Effort)

no bike in AM
AM wt 209.5
1 hour before 3 scoops Surge, 2 cups coffee (Reindeer blend--tasty!)
1 scoop surge during lifting, sipping coffee
20 min Z Health before
slept 9 hours last night

Music
Lamb of God "Sacrament"
The Haunted "The Haunted Made Me Do it"
Temp 43 F

Bench and DL
Tested
Bench
index at ring +1"
middle finger at ring +1.5"
push ups 0

DL testing
trap bar +2"
did not test others

Working on squat groove
tested squat, medium wide (toes at rack) +2.5"
warm ups
135 x 7
135 x 6
135 x 6
135 x 4
135 x 5
short rest periods, working on perfect form and speed

Bench (alt with DL) no lifting partner
at middle finger
warm ups
185 x 2 with 2 sec pause on each at chest
185 x 2 with 2 sec pause again
185 x 2 w 3 sec pause
185 x 2 w 4 sec pause (wow, that seems long)
185 x 1 w 5 sec pause (seemed like an eternity)
speed on concentric was good on all

Trap Bar DLs
warm ups
185 x 6
225 x 5
275 x 3
275 + 40 lbs chains x 1,1,1 (clusters)
275 w 60 lbs chains x 1,1,1
315 w 40 lbs chains x 1,1
315 w 40 lbs chains x 1,1
315 w 40 lbs chains x 1,1

Alternated the following
swiss bar neutral bench RE, tested well, outside grip
125 x 12
125 x 7--ran out of gas, done

str bar standing curls (grip at middle--between ring and smooth)
95 x 4--tested poor

KB bottoms up press
16 x 2/2 tested ok, but done

Post train meal 25 gms hydro whey, showered and then
1.5 cups egg whites, 2 whole org. eggs, spinach, parm. cheese, fiber and 1 TBSP Udos oil, 1 pomegranate, 1 pear. Delicious and nutritious!

12_24 Xmas Eve Training Sess Bench DL day 2

Xmas Eve!
Slept 8 hours
no training partner

Z Health 15 min
Garage temp 29 F
Music
Atreyu and Hatebreed

Tested
str ba bench at index 0
str bar bench at middle +1.5"
push ups -1.5

DL
trap bar +2"
did not test others

Alt bench and DL

Trap bar DL
185 x 11
225 x 8
275 x4 , legs are sore
315 x 1
315 w blue chains (40lbs) x 1
365 x 1
365 w blue chains (40lbs) x 1 woo ha. moderate to ok speed too.


Bench (middle finger at ring)
185 x 4
185 x 3 FAST
185 w 20 lbs chains x 1
185 w 20 lbs chians x 2
185 w 20 lbs chains x 2
185 w 20 lbs chains x 1

Alt the following (used outside grip)
Swiss Neutral bar all done fast
125 x8
125x 8
125 x7
125 x4 with pause at the bottom

str bar standing curl
95 x 7, x 5 faster speed, x 4
done

time off coming up for the next day or so

12_25 and 26 Xmas day. OFF completely

Survival Z Health
Ate tons of food, had some cookies, etc Tasty!
Felt like I needed some time off

12_25 slept 9 hours
12_26 slept 11.5 hours (I think longer). Wow! I can't remember the last time I slept that long. I got up at 11:45 Am the next day (and I did not even drink other than 1 beer). ha.
Feel almost human again
Took 12_26 off also other than a 40 min AM bike ride at avg HR 128
went to bed by 11:15pm that night also

12_23_AM bike, Squat and CRF circuit

AM bike
6 gm BCAAs and water
35 min avg HR 126
done at 8am

Time in at 7pm
Z Health 20 min
Squats
135 x 5
135 x 6
135 x 7, speed was up
tested well again at +3"

CRF circuit

30 min of Z Health (done before session)


Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were good, but not great (slightly better)

Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form

I) 1 arm swing
28 x 15/15 for 4 sets

2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also

3) Ring rows (feet up on a bench, palms neutral)

BW x 10 for 4 sets


Last time
Avg HR 139 (max was 162bpm)
15 sec rest 1 min avg 124
RPE 9--felt brutal
time 15:59

Last time
Avg HR 142 (max was 162bpm)
15 sec rest 1 min avg 125
RPE 9--felt brutal
time 16:24 lost 25 seconds! Bugger
I need more sleep, and sleep seems to affect my CRF so we will see how that goes. The KB squats just felt brutal.

Music Hatebreed "Perseverance"
Garage temp 34F

12_22 Mon AM bike, Squats, Bench RE

Working at home today
AM bike
6 gm BCAAs water
32 min on bike at 128 avg HR
done at 9am

Z Health 20 min
My Xmas gift to myslef came just before my session!
The neutral handle Swiss bar! Whoo ha! See the video below of the guys at EliteFTS.
I love it so far!

I realized that I have not done squats in what too long and when I did then, I sucked. Hmm, maybe I should work on them. I tested them today and tested better than anything I've done in several months. I will revise my template to start Jan 1 to bring them up. In the meantime I will be dong some light 5x5 w short rest work a few times a week to groove the movement. My PR on squats to a bench, parallel is a very pathetic 205 lbs. There, I put it out so time to improve. I am excited since in the past doing any type of squats felt horrible, was painful and looked like crap. Only up to go.

str bar squats
tested +3"
45 x 12, 95 x 15
135 x 6
135 x 6
135 x6
135 x6
135 x6
135 x5
135 x3
all done with asics flat shoes, feet at supports, light touch to bench,
focus on eye movment and bone rhythm

following done circut style

Neutral Swiss bar RE bench
85 x 10
85 x 12 FAST
115 x 11 FAST
working on "throwing the bar up past the stopping point" due to the weight it won't actually leave my hands (yet)

Neutral Swiss Bar standing hammers
85 x 5, x 5, x 5

2 Hand swings
32 kg x 15, x 15
done in wide, athletic ready stance

12_21 Sun DL Day

20 min Z Health
1 spike at 4:40pm
Slept 9.5 hours last night
still a bit tired

Tested DL
st bar +2"
trap bar +1.5"
sumo (feet at ends) +1.5"

KB Press +2"

Music Nothingface "Violence"
Temp 28 F

DL (conventional)
warm up
185 x 5
225 x 4
275 x 3
275 x3 LHup
315 x 2 RHup
315 x 2 LHup
315 x 1 RHup
335 x 1 Lhup
335 + 40 lbs chains x 1 LHup
got it and great form, but slllllllloooooooooowwwwwww
315 x 1 RHup, great speed
315 x 1 Lh Up
315 x 1 Rhup

8 sets done over 300 lbs

KB Press
16 x 13/11 (L lunge, rot L)
16 x11 only (L lunge, rot L)
did not like doing rotation work inbetween DLs, so dropped it. Felt more "twisted" when DLing.

Push ups (moderate speed, nice and easy)
BW x 10, 10, 15 (mod fast), 11

str bar curls 95 x 7, 95 x6
L bottoms up only 16 x5

Close grip bar on rack at about waist high, push ups
BW x 10,10 10
no thumbs grip

done

12_20 Sat Bench ME (Max Effort)

Sat AM lifting with lifting partner (yeah)
3 s Surge
1 c coffee
Z Health 25 min

Bench
index at line tested best by far (+2")

bench
45 x 12/95 x 8/135 x8
185 x 3
190 x3
225 x 1
225 x 1 slooooow
all were touch and go

205 x 3
205 x 3
205 x3
all FAST, speed was pretty good

retested middle finger grip--good, used it for
3 board
225 pause and sink boards x 1
225 pause and sink boards x 1
245 x 0
got greedy, nothing left after lowering

Krazy KB bench (KBs suspended off bands)
16 kg KB on each end x 13 (middle finger grip)
16kg KB on each end x 15 (middle finger grip)

Bottoms up KB Press
16 kg x 7/6 PR!!!
16 x 2/3

Ring Rows (1 board, palms face)
BW x8, x7

str bar curl (standing)
95 x 6, x 4
done
post training meal
25 gm hydro protein, shower and then
1.5 c egg whites, 2 whole eggs, spinach, parm cheese, 1 pear, 2 banana, 2 Eziekel English muffins with butter, fiber supplement with 1 TBSP Udos oil

12_19 Friday AM bike only

AM fasted bike
30 min at avg HR of 123 bpm
Z Health later 20 min
off
low back and legs and glutes sore

12_18_Thurs_Asym work, push, pull, misc RE PM Bench/ KB Prss

Done at work gym around 11am
30 min Z Health

DB Neutral grip Bench (alt and hold other DB at lock out)
40 x7/7
45 x 13/12
50x 10/10
60 x 8/7

Cybex rows (CSR)
130 x20
130 x 25 FAST, no thumbs on grip
150 x 14

DB Hammers (rotated Left, L lunge)
35 x 12/12
40 x 7/7
45 x 3/4 (L lunge only no rot)

DB Curls
40 x 5/4 L Lung only

rope overhead ext//push ups
9 x 17/ BW x 12 FAST

PM Session in garage
time in at 8:30pm
10 min Z Health

bench testing
index -1.5"
middle finger +1.5"

185 x 2 with 2 sec pause at bottom
185 x 2 same
185 x 1 same
185 x 1
all used 3-5 sec eccentric, pause, conc FAST
135 x 12 FAST


Alt with
KB Presses (tested good)
16 kg x8/8
16 x 13/13
24 x 3/3
all done FAST speed

KB bottoms up presses
16 x 5/4 PR!!!
24 x 1 /o PR on right!!!

temp 34 F music American Head Charge: The Feeding