2011 = 1200lb Total

[KC Masterpiece]

1.18.10

Sets Across:

Squat: 3x5 @ 97.5
Bench: 3x5 @ 77.5
18" Pin Pull: 1x5 @ 112.5

All press warm ups with Fat Gripz.

Warm up sets and first two squat work sets were the most dialed in squat reps I've done. Loving the new form.

Two unexpected downsides of the new racks:

1. Trap bar disappeared, hence the rack pulls (though as a consolation, I think I convinced the trainer to buy this one which is way better than the old one), and
2. Everyone suddenly decided they needed to squat/curl/"deadlift"/do pullups in the rack. So even though there are now two more racks than there used to be, the wait was longer than usual .

[thestoatyone]

Hitting a groove on the new squat form sounds promising. I've made some solid inroads on the low bar/wide stance atyle I've just returned too, so I know how good it feels to find that dialled in feeling you're talking about.

It's fucking my elbows up mind...

[KC Masterpiece]

I know how good it feels to find that dialled in feeling you're talking about.

Indeed. Feels great.

You have a comp coming up?

1.21.11

BW: 110

Sets Across:

Squat: 3x5 @ 100
OHP: 3x5 @ 52.5
Chins (Blue Bands): 5/5/4

All press warm ups with Fat Gripz

Seems that keeping the core tight is actually harder with a more upright torso when squatting.

[KC Masterpiece]

10k+ hike yesterday capped off with this jalapeno burger with buffalo sauce and cheese fries with ranch dipping OM NOM NOM NOM



The hike was pretty brutal--it was advertised as 4k and was 20 degrees C IN JANUARY--and thought I would be f'd today for squats, but feelin' good. Must be the gigantic, greasy post-hike meal.

Going to train in about 2 hours, today.

[KC Masterpiece]

1.23.11

Sets Across:

Squat: 3x5 @ 102.5
Bench: 3x5 @ 80
16" Pulls: 1x5 @ 117.5

All press warm ups with Fat Gripz.

This was the first session since re-setting that I couldn't just cruise through. The squat sets caught me off guard. Still playing with bar position on my back didn't help.

[baldy]

[KC Masterpiece]

Indeed. http://saturncafe.com/index.html

[KC Masterpiece]

1.25.11

Sets Across:

Squat: 3x5 @ 105
OHP: 5/4/4 @ 55
Chins: 5/5/4 (Blue Bands)

Press warm ups with Fat Gripz.

All kinds of ugly today. More food, sleep and focus for Friday.

[KC Masterpiece]

1.28.11

Sets Across:

Squat: 3x5 @ 107.5
Bench: 3x5 @ 82.5
12" Sumo Deadlifts: 1x5 @ 120

All press warm ups with Fat Gripz

Another ugly and unbalanced squat set. I'm convinced it's all in the bar positioning. The first warm up set was perfectly solid but I can't remember the position. All the other warm-ups and the work sets had weak bar positioning.

Deadlifts were surprisingly solid. I'll stick with Sumo at 12" for a couple weeks, then 10, then down to the floor (8.25"). I am definitely weakest breaking the floor. From the floor to right around the knee cap (maybe lower) is almost a total grinder, but once I pass that point, it's ridiculously easy. More glute recruitment on the first half of the pull?

[SpugFab]

From the floor to right around the knee cap (maybe lower) is almost a total grinder, but once I pass that point, it's ridiculously easy. More glute recruitment on the first half of the pull?

That's just the way sumo deadlifts are I think man, doesn't mean you are put together wrong

[KC Masterpiece]

That's just the way sumo deadlifts are I think man, doesn't mean you are put together wrong

Good to know Still gonna work on getting my ass in gear-- it's tiny

[KC Masterpiece]

1.29.11

Jump Rope: 5:00
Agile 8

Prone Planks: 5 x 5 seconds on 10 seconds off
Back Extensions: 1x12

CoC: 3x5 @ Sport
CoC: 3x5 seconds @ #1 all between 1 and 3 mm
CoC: 25s left, 30+ seconds right, static holds @ Sport

Static Barbell Hold w/Fat Grips: 3x5 @ 5 seconds w/60
Static Barbell Hold w/Fat Grips: 5/3/0 seconds w/85

Those holds w/Fat Gripz + short fingers = Jumping rope for the first time in years + the Agile 8 (as prescribed) was surprisingly tough, especially the rollovers

[KC Masterpiece]

1.31.11

Sets Across:

Squat: 3x5 @ 110
OHP: 4/4/3 @ 57.5 <-- FAIL.
Chins (Blue Band): 5/5/5

Pull ups w/blue band next session and green band going forward with chins. Last couple squat reps were grinders; didn't think I'd get 'em.

[KC Masterpiece]

2.2.11

Sets Across: 5/5/3 @ 112.5
Bench: 3x5 @ 85
11" Sumo Deadlift: 1x5 @ 122.5

Bailed on the last set of squats because on the third rep my left hand flashed numb/sharp pain and had been less noticeably nagging throughout the whole set. I had the other reps in me, gonna move on to 250 next session. It wasn't my hand position itself, but the fact that the bar is sort of in between low and high bar positions and I didn't "create a shelf" with my rear delts, so the bar was basically being held up by my non-contracting hands/arms. Left one couldn't take it. Seems like an easy fix.

Oh and I saw my first 405 lifts today. One guy 8+ deadlift and another triples squatting. Huge motivator, more so than any ritual I put myself through.

[KC Masterpiece]

2.4.11

Sets Across:

Squat: 4/2/0 @ 113.5 (250lbs)
OHP: 5/5/4 @ 57.5
Pull Ups (Blue Band): 5/3/2

Shoulder/arm pain was pretty intense today. It's all I could think about and was the cause of those horrific squat sets. I was actually feeling really solid about my squats right up through the last warm-up. I don't want to, but I'm gonna play with a wider grip. It was really pretty bad at the grip width I have now .

Press was strong. Chalk helped. Still a bit of pain from the squat sets.

Same story with pull ups.

All I could think about throughout the sets was the shoulder/bicep/elbow pain. Ice and ibu tonite and a wider grip on Sunday.