2011 = 1200lb Total

[KC Masterpiece]

2.6.11

Sets Across:

Squat: 4/3/2 @ 112.5 (250)
Bench: 3x5 @ 87.5
10" Sumo Deadlift: 1x5 @ 125

Arm/elbow felt better with a 1-2" wider grip. Upper back tightness wasn't compromised. Two strikes now with 112.5. Will blast away one more time on Wednesday, looking for 13-15 reps.

Last two reps of DL weren't very pretty; lost a little tightness in the lumbar region, but otherwise strong.

[KC Masterpiece]

2.9.11

Sets Across:

Squat: 3x5 @ 112.5 (250 lbs)
OHP: 3/3/2 @ 60
Chins (Green Band): 4/3/2

Felt like shit most of the day... was fully prepared to reset the squat down to 102 for next session... but when it came time, all 15 went up.

The press on the other hand

Chins promoted to Green band. Still have a few reps to go with the Blue for pull ups.

[KC Masterpiece]

2.11.11

Sets Across:

Squat: 5/4/4 @ 115
Bench: 3x5 @ 87.5 (195lbs)
10" Sumo Deadlift: 1x5 @ 127.5

Felt like shit, no sleep, but got most of the reps.

I'm starting to approach each lift calm and focused rather than hyperventilating and angry and I think it's helping.

[^toby^]

Awesome stuff, man!

[KC Masterpiece]

Thanks, toby!

2.12.11

Agile 8
Prone Planks
Pull Throughs

CoC:

'S': 10/8/6
1: 3x1 @ 5 seconds (closed, 1mm and 2mm per set)

Fat Gripz lockout postion static holds:

45kg: 5 seconds
55: 5s
65: 5s
75: 5s
85: 2s

3x5 seconds in the deadlift set position at 7"

2.13.11

Sets Across:

Squat: 4/4/3 @ 117.5
OHP: 3/3/1+3 push press @ 60
Pull Ups (Blue): 5/4/4

[KC Masterpiece]

2.15.11

Sets Across:

Squat: 4/3/3 @ 117.5
Bench: 3x5 @ 90
10" Sumo Pulls: 1x5 @ 130

117.5 is heavy, but I don't feel like it's smashing me. I should be getting all 5 fairly easily. I think my squat has become too quad dominant: my quads are wiped while my ass is poorly activated if at all. Will record next session. Either way, 117.5 FALLS.

Last bench rep was grinder-ish.

Deadlifts down to 9" next week. Not worrying about my back and just pulling hard = win. Dave Tate's video and article has helped immensely. Especially tihnking about pulling back and pausing briefly and resetting between each rep.

[KC Masterpiece]

2.18.11

Sets Across:

Squat: 5/4/4 @ 117.5
OHP: 2/3/3 @ 60
Chins (Green Band): 5/4/3

Squats went up as expected. 120 next session. Below is a vid. It looks like i'm getting deeper than I thought, and my back isn't rounding as it felt like it might be, but there still seems to be a bit of a tail tuck. I don't really want to cut depth short, so I'll keep working core tightness and hip mobility. Any other thoughts on the form?

OHP was a disaster. The belt really helped--first time using a belt for anything. I reread Rip's chapter on the press and it felt a lot more solid. Resetting to 50kg for Tuesday. I think I started to heavy after the new years reset.



I spent about 15 minutes trying to figure out how to overlay music on the video clip, finally did it, and it instanly failed (repeatedly) to upload on YT. I am shockingly computer illiterate.

[xJimx]

Mate your calves are ridiculous Good squatting.

[KC Masterpiece]

Mate your calves are ridiculous Good squatting.

hahaha thanks man!

2.20.11

Sets Across:

Squat: 5/5/4 @ 120
Bench: 5/5/4 @ 92.5
9" Sumo Pulls: 1+f+f @ 132.5

First session at 9". Seems it was a crucial inch. Sure that it'll work through it over the next two deadlift sessions.

[KC Masterpiece]

2.24.11

Sets Across:

Squat: 3x5 @ 122.5

Asked my gf to pick me up well before the usual end time of my session b/c I planned on only doing a few warm up sets and then 5x85. Monday and Tuesday I was bedridden literally all day with a nasty fever, and Wednesday I sat in court all day like a chump, only to be dismissed from jury duty after 6 hours. All three days I had no more than 2000 calories.

Thought I'd feel like shit, but felt great and absolutely DESTROYED 122.5, with a few burps and mucus loogies unleashed during the first two sets. Belt on for the last set. I can really see how it helps--the last 5 were almost easy.

I smell NUMEROUS rep PB's in the coming weeks.

[chewybaws]

some real nice squatting, especially without a belt for the first 2 sets.

All too often when I'm expecting a bad workout it ends up being better than usual!

[KC Masterpiece]

Thanks chewy and great job at your comp. I'll trade you my benching arms for your deadlifting arms?

2.26.11

Sets Across:

Squat: 1x2 @ 125, 1x10 @ 60
OHP: 1x5 @ 50

Sicker/less recovered than I thought; just didn't happen. Gonna let this fever/flu pass and stick to around 70% of 5rm for the time being. I haven't weighed myself but I have to be down around 105 at this point.

[vegan hal]

feel better KCM! but reviewing your log, you've been working hard. great job. the squat video kicked butt.

[KC Masterpiece]

Thanks, hal good to see you back. I got slammed hard last week and basically didn't train, but I'm gonna hit it 3x this week if at a lower intensity.

3.2.11

Work Sets:

Squat: 1x5 @ 112.5
OHP: 1x5 @ 42.5
Pull Ups (Blue Band): 6

Walkouts: 3x1 @ 125 (to not lose the feeling of a heavy bar on my back)

As much as I don't want to, I'm doing a "Rippetoe Deload" week where you only go up to one top set instead of three. I'm not ready to go full on yet; this flu is horrible. The OHP is an actual reset (to 90%) but the squats were to 90% for this week also because i'm still feeling lousy.

Went to a PT that i've worked with in the past who gave me an ESM (Evaluation in Sports Medicine) a few weeks ago and we've been working on strengthening my hams, glutes and abs and stretching my hip flexors, specifically the psoas. He "released" my psoas today--wow what a major difference. My gait instantly improved and I felt "looser" than I ever have. We're gonna continue for the next couple months and I can't wait. I did some deadlift pull position sets from the floor today--got down comfortably, no problem.

Also spent my first time in a sauna ever--it was 200 fucking degrees in there! My GP wants me in 20 minutes a day 3x/week for an ear thing. It honestly wasn't as bad as I thought it would be. Maybe other sauna's are hotter but besides breathing in that super hot air it really wasn't bad at all.

[vegan hal]

nice to have a sauna. we have a hot tub which i use sometimes. but a sauna would be extra nice.

hey, so we went to Syracuse @ G'town again this year (last weekend) glad they won since it's a 5 hour round-trip drive. the orange certainly have been up & down this year. crossing fingers for a good big east and/or NCAA tourny.

oh and while i'm not a major NBA fanatic, i'm pretty jacked that Carmelo went to the Knicks.