_tim's Log

Well, it took a couple extra days, but at least I was better enough today to squat - even though I messed up the loads.

Pause Squats: 215, 235 x 5; 250 x 7
I had forgotten to write down the loads for today. I was off by 10 on the first set and 5 on the others. Oh well. I'll pick up the slack in the 3's.

Repetition Squats: 185, 175, 165, 155 x 10
Huffin and puffin.

Bench Abs: 10(3), 5(3) @ 185
Killed my wrists - I didn't bring my versa grips and paid for it.

I did a few chins to try and stretch my writs a bit, but it's not worth logging the sets.
 
Pause Standing Press: 125, 130, 140 x 5
I knew these were going to be tough sets - but I got through 'em without clustering.

Repetition Standing Press: 115, 105, 95 x 10
HERE is where the clustering came in - 9-1, 6-2-1-1, 6-4 respectively. Thing is, I completely expected the clustering as I bumped the starting weight up to just 10 pounds below my starting work set load. I usually start at 20 pounds less than the first set. Today, I wanted to push the envelope, no matter what the clustering effects were. I don't want to stall just yet, and by trying to in essence shift up my strength/endurance envelope I'm trying to mitigate any chance of that happening. SPress has classically been the lift that I've struggled with when things got heavy. Well, we're getting into that heavyish range for me this microcycle, and I'm not going down without a serious fight.

Kroc Rows: 85 x 25
Love these sets.

Dips: BW x 15, 10, 4
The last set killed me. My triceps haven't been that cooked in quite a while.
 
Pause Deads: 270, 290 x 5; 305 x 7
Socks/hook throughout. Grip became a bit of an issue as the sets wore on; thumbs were squirting out of the hooks.

Repetition Deads: 250, 240 x 10; 230 x 8
Grip failed completely on the 230 set, so I called it a day for deads.

Hanging Leg Raise (Knees to chest): 3 x 12
Abs were seizing, so I ended the day with some stretching.
 
Finally

Between the end of a contract last week, and the start of a new one for a new client this week, gym time has been nonexistent. Got one in today - finally.

Pause Bench: 215, 230 x 3; 245 x 6
Got a spotter-assisted 7th rep as well, but that was nothing but a burn/ME rep.

Repetition Bench: 195, 185, 175 x 10
Last set was clustered 7,2,1 - my week and a half out of the gym showed.

Kroc Rows: 90 x 25
Had to reset grip when I did my left arm - the DB slipped forward and was impossible to hold. As such - 90 will be repeated when I do the Standing Press wo.

Dips: BW x 10, 5, 2
First set was repetition, second set was paused, third set was negative, moving into a plank position at the bottom of the rep.

Good to be back - but the schedule for the rest of the week is going to be fairly jagged.
 
Pause Squats: 240, 255 x 3; 270 x 5
My lack of consistent low body work was very evident today. All reps ATG, socks, no belt.

Repetition Squats: 225, 215, 205 x 10
I barely had enough endurance to get through these sets. Granted - I've never started the repetition work that high before, but still.

Chins (weird grip - kinda wide, kinda neutral): BW x 10, 3+SH
These were all strict reps - paused at the bottom of each rep. The static hold was about a 13 count at 90 degrees.

Crunches: 3 x 10/10/10, no breaks
Explanation: 10 regular crunches, 10 right oblique, 10 left oblique, repeat.

Hoping this is the week that I 100% get back on track, but we shall see.
 
Well I hope you are able to stay back in the swing of things. I know how those crazy schedules can be. The best you can do is to make do with it and keep on with it.
 
Thanks Tot. Been a crazy few weeks - pretty much in line with the past few years. I just gotta make time each week - something I tell myself several times a year, every year.
 
Pause Standing Press: 130, 140 x 3; 150 x 4
Think the 150 set was a PR - not sure.

Repetition Standing Press: 110, 100, 90 x 10
Short rest periods, no clustering.

Kroc Rows: 90 x 25
May do one more w/o at 90 - not sure yet. I wanted 90 to feel lighter than it was, so I think one more will be better than trying to push the limit before I'm ready. Besides, I doubt my grip is ready for the next step. We'll see how deads go.

CG Pulldowns: 180 x 7, 3
What I figured - no suppinated grip work has taken a toll. Consider it back in the mix - permanently. Yes, I know I did these after Krocs - still not happy.

Dips: BW x 15, 6, 2
15 regular, 6 paused, 2 paused plange (think that's the best way to describe it...)
 
_tim said:
Pause Standing Press: 130, 140 x 3; 150 x 4
Think the 150 set was a PR - not sure.

...

Dips: BW x 15, 6, 2
15 regular, 6 paused, 2 paused plange (think that's the best way to describe it...)
Click to expand...

That's some great pressing Tim. Hope it's a PR.

'Plange?' Wassat then?
 
Thanks Lol - I still have to go back and look to see where PR land is for my paused standing press work. I know for a fact that previously 135 was a pipe dream - so it's very possible that the 150 x 4 was a PR, or at minimum very close to it.

OK - the dip description. Apologies for not really knowing what to call this. The "plange" I referred to is rotating my torso (to be more horizontal) and leaning forward so that essentially my shoulders are way in front of my hands. I held that for about a 3 count, then dipped until my shoulders came in contact with the bend in the dip station. I held that position for about a two count, and then pressed up, maintaining my shoulder position in front of my hands. Did that twice. The dip bar is in front of all of the treadmills at the gym, and when I was done, I felt about 30 pairs of eyes on me. Apparently the movement was a tad freaky. Sure felt that way!
 
Pause Deads: 290, 305 x 3; 325 x 4
Grip held out just fine to my surprise. Socks, no belt, hook/DOH grip, no straps.

Repetition Deads: 275, 265 x 8
Low back was cooked after the second set, so I stopped the repetition work there.

Hanging Leg Raise: 2 x 12, static hold ~17 seconds
Abs were seizing, so I figure I hit em pretty good today.

Probably will start the 5/3/1 work tomorrow, and maybe Saturday as well. I'm going to have to inject some run training into the mix; I'm doing the Warrior Dash (Google it - looks very fun) on 6/4 and haven't run at all in months. Not good. I have a month, so I'll prepare for a month.
 
(yesterday)

Pause Bench: 205 x 5, 230 x 3, 255 x 2 + 1 spot assist off chest
All reps strictly paused - including the 255 set. My inconsistency over the past month was pretty apparent - but, in the grand scheme, I'm still not topped out on bench, so that's good.

Repetition Bench: 185, 175, 165 x 10
Last set was clustered 7-2-1.

DB Row: 95 x 24-4 (right); 18-2-3-2 (left)
Grip was an issue which is no surprise after doing strapless deads the day prior. Regardless, they were not Kroc sets.

Dips: BW x 7 (paused), 2 (plank/plange), 4 (regular)
The second set reduced me to a blob. I sat for about 4 minutes before doing the last set.

Gonna rest the weekend. Hoping to finish out the 5/3/1 work next week.
 
_tim said:
Pause Deads: 290, 305 x 3; 325 x 4
Grip held out just fine to my surprise. Socks, no belt, hook/DOH grip, no straps.

Repetition Deads: 275, 265 x 8
Low back was cooked after the second set, so I stopped the repetition work there.

Hanging Leg Raise: 2 x 12, static hold ~17 seconds
Abs were seizing, so I figure I hit em pretty good today.

Probably will start the 5/3/1 work tomorrow, and maybe Saturday as well. I'm going to have to inject some run training into the mix; I'm doing the Warrior Dash (Google it - looks very fun) on 6/4 and haven't run at all in months. Not good. I have a month, so I'll prepare for a month.
Click to expand...

The warrior dash is a lot of fun. It really is something everyone should do at least once (although its addictive).

That sort of thing is usually for the CrossFitter-type. You aren't about to start wearing vibram 5 fingers (toe shoes) and obsessing about "Fran" times are you? :-)
 
Hey Tim, you've got some good lifts going on. Fine benching with 2 pause reps @ 255. A triple isn't far off too.

For paused deads, are you pausing once the weight breaks the floor? I have done them this way. Punishing stuff.
 
Hi Lol -

Thank you! Yes, I think a 255 p. bench triple is on deck for the next microcycle. Should be interesting for sure. For pause deads, yes - I set the bar down, relax all the way down into my stance, removing tension from the bar, and go again. For squats....

Pause Squats: 225 x 5, 255 x 3, 285 x 3
Socks, no belt, paused in the hole when calves met hamstrings. No exceptions.

Repetition Squats: 205, 195, 185, 175, 165 x 10
No clustering, all the way down all reps.

Bench Abs: 3 x 10(3) @ 135
Got lots of stares today. Not sure why.

Pulldowns: 130 x 10, 160 x 5, 170 x 3
Crazy thing here. I weighed myself for the first time in ages, and I'm 205. The 170 load started with me hanging from the bar. Not sure how accurate the loads are.

I needed a beating today, and I got it. Suffice to say lads, the women I've found out there thus far are all manipulative, crazy idiots. Think I'm gonna be single for a while.
 
_tim said:
Pause Deads: 290, 305 x 3; 325 x 4
Grip held out just fine to my surprise. Socks, no belt, hook/DOH grip, no straps.
Click to expand...
Double overhand at 325? That hook grip must work pretty well. I've always been afraid to try it.
_tim said:
Probably will start the 5/3/1 work tomorrow, and maybe Saturday as well. I'm going to have to inject some run training into the mix
Click to expand...
I think Wendler would approve. He often comments about getting out of the gym to do 'real' things.
 
Hey TR - Yes, hook grip tends to work ok until my hands get too sweaty. My thumb still squirts out and I then convert to DOH grip. I must say that the Kroc work has to be the primary cause of grip strength/grip endurance. Hook work takes getting used to for sure, but there is a big benefit to using it (until your thumbs get slippery that is).
 
Pause Standing Press: 125 x 5; 140 x 3; 155 x 1
The 140 set was clustered 2-1. Two things here. Firstly, the long layoff since my last go-round with these really took a toll, It always does. Second - I was power cleaning the bar from the floor (poorly) for each set, which is something I never have to do. I think that may have stolen some of my pressing thunder, but who knows.

Repetition Standing Press: 105, 95, 85 x 10
Last set was clustered 8-2.

Kroc Rows: 95 x 25
Grip was a huge issue due to sweat. I take my versa grips off for these, but I may have to keep 'em on from now on. I almost dropped the DB twice.

Dips: BW: Pause: 7; Plank/Plange: 4; Regular: 5
Fun stuff.

Probably won't get to deads until the weekend.
 
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Chalk, Tim! Smuggle it into your gym in a small climber's chalk bag if necessary. Lifting without chalk is nuts! :)
 
Totally agree, Lol. As life settles down more this summer, I'm going to find a place where chalk use isn't a no-no.
 
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