_tim's Log

[_tim]

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.

[_tim]

(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.

[whistledixie]

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.

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? :-)

[Lol]

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.

[_tim]

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.

[TunnelRat]

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.

Double overhand at 325? That hook grip must work pretty well. I've always been afraid to try it.

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 think Wendler would approve. He often comments about getting out of the gym to do 'real' things.

[_tim]

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).

[_tim]

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.

[Lol]

Chalk, Tim! Smuggle it into your gym in a small climber's chalk bag if necessary. Lifting without chalk is nuts!

[_tim]

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.