The Doldrums of the Deload

I felt awful but still managed to make it into the gym. I didn’t realize consuming $20 worth of Popeye’s Chicken in one sitting and nothing else would sap my strength so. I figured a deload fits here well, so why not.

Monday – AM


Monday – PM

I worked up to 500 for a single and then dropped down to 315 for two sets of 10 with a double overhand grip. I would pull as many on a steady rhythm as I could and then I would stop and reset each one. Then a did a couple token pullups and GHR’s. Literally a couple.

Tuesday – AM

I did the hardest interval that I’ve ever done. One of the hardest, most painful workouts of my entire life.

10 8-ct bodybuilders

20 pushups

5 hang snatch with 95#

10 4-ct elbow touches

10 front squat with 135

8 bodyweight pullups

8 log press

10 trap bar with 135

one dash down the volleyball court and bear crawl back

The reps are random and based on nothing, just how I felt and what I could do. The second round they were different, and slightly less. I must be doing a good volume of intuiting my workrate, because I got almost exactly the same time for the second one with it’s slightly reduced volume. I might try to standardize these reps or I might not. I don’t know. I’m almost certainly going to lower the weight for front squats next time.

I had to literally lay down and try real hard to survive for like 15 minutes after this.

Tuesday – PM

military press: worked up to 165 x 8 and 155 x 8 superset with

hammer curl: 40’s x 3 x 10

supinated pullup: bw x 8, bw x 10

axle curl: empty axle x 15,20

slant board prestretcher situp: bw x 2 x 25 I just barely pinched my ear lobes on these.

back extensions with 10 second isometric at top: bw x 7 reps, 10 reps

Tomorrow I’m probably going to deload my free squat, and do some easy reps then I’m going to do a couple doubles of speed squat against chains and then something special… stay tuned.

The Doldrums of the Deload

Training Update Week of 10-26

Tuesday – AM

hang snatch: 95# x 15

dumbbell swing: 30’s x 25

four rounds in 18:30

Tuesday – PM

oly bar curl: 95 x 3 x 10, 85 x 10, 75 x 10 superset with:

overhead rope extension: 100 x 10, 110x3x10, 120 x 10

other random curl stuff

Wednesday – AM

50 8-count bodybuilders

I did these in bouts of 10 instead of 5 like I normally do. They were a little harder this way.

Wednesday – PM

tons and tons and tons of stretching and warmup

straight bar free squat: 225 x 10, 245 x 2 x 10

dumbbell Kyle row: 100 x 3 x 15

leg press: 4 plates per side x 10, 5 plats per side x 2 x 10

safety bar goodmorning: ssb + one 25 per side x 3 x 10 I arched super crazy hard on these. It was so legit it made my back and abs spasm.

high incline GHR: bw x 3 x 10 I can’t get my form right on these and I know there’s something wrong with it. I yelled and bitched at Kyle for no reason at all because I was pissed about it. Sowwy Kyle 😦

Palloff Press: 100 x 2 x 10 left and right

Thursday – AM

log clean: log + 25 pound bumpers x 3 x 10 superset with

hanging pike: bw x 3 x 5

I took my sweet time and didn’t feel too terrible. I don’t even feel too about about sandbagging, since this is an off week anyway. I can tell this workout is going to be much harder next time.

Thursday – PM

I did a regeneration session. No cardio, just stretching and foam rolling. I felt fantastic afterwards.


Training Update Week of 10-26

Deadlift Training 03/28/09

The deadlift seems to be moving alright if I consider that the last training week before the last meet I pulled singles with 405 for technique work and now I’m up to pulling singles just as easily with 485. So in that context I’m satisfied, but I know that in the future I need to pull more rep deadlifts.

close grip bench: 250×12? I don’t remember exactly what I did here, but it’s on my chart. I know I did 12 reps.

conventional deadlift: 315×1, 405×1, 455×1 485x5x1 (Used belt) high box, deadlift stance SSB box squat against light bands: 255x5x3 I did these like speed work and really tried to pause on the boxes. These absolutely killed the middle of my back and my hamstrings.

chins: bw+15 x 6,5,4,3

log press, push/jerk style: 205×6 My back was torched from the speed box or I could have probably smashed upwards of 10-12 here. Next time maybe.

less than super secret curl workout (too lazy to make it it’s own secret post like normal)

single arm olympic bar curls: 45×8,6 superset with

concentration curl braced on incline bench: 30×8,6

I did the superset for the left arm, then the right, so I actually did four supersets. These made my arms hurt lots and I did not enjoy it.

Random kickbacks, for the purpose of shennanigans.

Deadlift Training 03/28/09

Good Pressing!

Maybe I’m just a narccissist, because my pressing and upper body development really seem to be moving along, while my squat is moving, but not as fast and we’ve yet to see about my deadlift.

Tuesday I was feeling too under the weather t do much of anything. I think I worked up to two or three singles with 415.

Today, I did ten singles with 305 in the bench and repped out the last one, getting 6 reps.

Then I worked up to a 405 4-board that should have been much easier than it was. Then:

log press: 185×6

1+1/2 rep bench press: 225×7,8 This is a normal rep plus a half rep for one rep. Confused? Good.

pullup: BW+15x2x6

front squat: 225xdump, 225×1, 275×1, 300×5 These were very, very ugly but I got them so I’m counting them.

snatch grip deadlift: 295×12

random face pull from an incline bench

Then I moved on to the Super Secret Curl Workout for Big Guns!

Good Pressing!

Bench Day 03-18-09

competition grip bench press: 290x14x1, 290×9 This is a large improvement over my previous best of 275×7 and while fatigued no less. I only did 15 singles instead of 25 because I don’t think I need it, simple as that.

pullups: bw(260)+10x2x5

log press: 180x2x5

front squat: 290×5

I skipped GHR’s and snatch grip deads because I know I’m on an altered schedule and I want to make sure I can pull tomorrow. Training back to back kind of sucks.

incline dumbbell press: 50×30 I did these on some weird non-adjustable incline bench we have. I just wanted to get some blood in my pecs.

x-rows with bands: 40 reps

Bench Day 03-18-09

Squat Day 03-16-09

close grip bench: 225×1, 275×5,12 I think 275×12 is my best rep performance on the close grip.

pushups: 55 in one minute. Not bad for a fat guy. (bodyweight = 262)

free squat: 315×1, 365×1, 405x15x1 I didn’t do 25 sets because I wasn’t feeling it.

snatch grip dead: 340×8

log press: 180×7 Not bad for me for a strict press.

pullup: bw+10×7

GHR, back elevated 30″ or so (tall side of large box): bwx4,3 These were super tough and kind of dangerous. I had the guys sit on the back so it didn’t flop over and kill me.

Squat Day 03-16-09

Disastrous Deadlifting or Melodrama in Attack! Land

Okay, so it wasn’t that bad, but somewhat disheartening, if I’d let it be. Which I don’t, because I dominate, but I digress.

I did a couple random reps on the bench press, decided I didn’t want to bench alone and did some log press, 8 reps with 170 or so.

Moving on to the deadlift, I didn’t feel very good and it showed, as I worked up to 455 without a belt and 505 for one shitty feeling single with my gut wrapped in cowhide.

This wasn’t the feeling I had a couple weeks ago when I skipped deadlift day wholesale. That day it felt like I couldn’t get into position and my entire back from armpits to hip bones was sore and stiff when I pulled the slack out to start my pull.

This time my lower back just didn’t feel “right”. I’m pretty sure the cause of this is my sleeping in to late. I’m a firm believer in not loading the lower back until you’ve had some time for your intervertebral disk spacing to return to normal after sleeping. I don’t know exactly how long this takes, and it’s probably dependent on several things, but they amount of time I took wasn’t enough. Combine this with the fact that the only good lifting gym on campus closes at 6pm on Saturday and you’ve got a recipe for mediocre pulling on weekends at ISU.

Going back to the week I skipped, I almost think it would be better to just plan on skipping every other week of pulling. If I do that I’m probably going to switch to narrow conventional deadlift stance high box safety box safety bar box squat (DSHBSSBBS). On the other hand, on normal training weeks I get in a lot more volume, but I don’t hit PR’s in bot hthe squat and bench. Come to think of it I also did some foam rolling on my lower back while I was benching, which I never do, so maybe that was a confounding factor. Whatever, I’m definitely pulling next weekend, we;ll just have to wait and see what happens the week after.

DSHBSSBBS: worked up to 260 for 8 sets of three as fast as I could. I tried to take a long pause on the box and keep my weight planted on my heels even on the box, which is hard when your feet are 6 inches apart. I also used a one minute rest period, which is rough.

pullups: bw (260) x 4, bw+12.5 x 6,6

incline dumbbell shrug: 85x2x10

Disastrous Deadlifting or Melodrama in Attack! Land