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AquaCruzer's Training Log
 

spar4tee
Level

Join date: Sep 2010
Posts: 10360

jake_j_m wrote:
about 100lbs on my bench? die.

lol

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TheTexican
Level 4

Join date: Mar 2007
Posts: 1212

Do you count the SSB as 64 or 45lbs?

The extra weight confuses me... Lol.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

TheTexican wrote:
Do you count the SSB as 64 or 45lbs?

The extra weight confuses me... Lol.


45 lbs. I tend to get really bad at math when lifting.

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TheTexican
Level 4

Join date: Mar 2007
Posts: 1212

Ok, cool. As long as that's what the cool kids are doing.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

TheTexican wrote:
Ok, cool. As long as that's what the cool kids are doing.


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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.

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spar4tee
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Join date: Sep 2010
Posts: 10360

AquaCruzer wrote:
I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.

Sounds legit

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

spar4tee wrote:
AquaCruzer wrote:
I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.

Sounds legit


Super legit. But I'm pretty stoked for this possible commitment.

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jake_j_m
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Join date: Mar 2008
Posts: 3329

AquaCruzer wrote:
spar4tee wrote:
AquaCruzer wrote:
I may or may not have my schedule filled up with more commitments, so I may or may not have to change my training a bit.

Sounds legit


Super legit. But I'm pretty stoked for this possible commitment.


god daym aqua knocked up another broad

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Volume, Week 1, Day 1
Thursday 2/22/12

Didn't stick to today's prescribed protocol. After a long-ish week I felt like handling something a bit heavier. I know, shame on me.

2" Deficit pull
3x345 @7.5
2x375 @7.5
2x405 @8
1x425 @9

Went better than expected. The 2" deficit is a pretty good deficit for me since it puts me in a bad enough position, but not so much that I look like Quasimodo while pulling. The 400+ mental barrier is feeling a lot smaller.

Push press
3x175 @7.5
3x195 @7.5
2x205 @8
2x225 @8.5 ---> ez
1x235 @9

Slowly put surely chipping away at the 200+ mental barrier.

Pendaly rows
a bunch x 135

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Dlouda
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Join date: Sep 2010
Posts: 508

You completely dominated the 225, well done. And nice "zombie walk" on the last set to rack the weight lol.

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jake_j_m
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Join date: Mar 2008
Posts: 3329

Dlouda wrote:
You completely dominated the 225, well done. And nice "zombie walk" on the last set to rack the weight lol.


+1. The deadlifts looked smooth but you made a 225 push press look cake, very nice.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Haha, thanks for the comments guys.

Volume, Week 1, Day 2
Friday 3/23/12

Oly squat
3x275 @7.5
3x295 @7.5
3x315 @8 (barely an 8)
3x335 @8.5 ---> meh over shot by a bit
3x305 @7.5
3x305 @7.5
3x305 @8

Regarding the overshot top set, I've realized and need to remember to hit a hard 7 or easy 8. With that in mind, I should stopped at 315. Moving up to 320 or 325 may have been ok. The important thing is that I remember today's lesson.

Bench press
3x225 @7
3x245 @7.5
3x255 @8

Benching felt awful.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Volume, Week 1, Day 3
Sunday 3/25/12

Military press

3x155 @7
3x175 @7.5
3x185 @8 ---> an ez 8
3x170 @7
3x170 @7
3x170 @7.5
3x170 @7.5
3x170 @8

Luv me sum military pressing.

Sumo(rai) deadlift
3x295 @7 ---> shoes off so as to effectively spread the floor
3x315 @7.5
3x335 @8 ---> an ez 8

Sumo pulls actually felt good. Had trouble spreading the floor with my shoes on, so decided to take them off. Pretty glad I decided to try out sumo. I'm looking forward to working on them more.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Volume, Week 1, Day 4
Monday 3/26/12

CGBP
3x225 @7
3x245 @7.5
3x265 @8.5 ---> closer to an 8
3x245 @7
3x245 @8 ---> bizarro
3x245 @8

Despite hitting my fatigue percent quicker than anticipated, pressing felt pretty good. Still haven't learned my lesson of going on the lighter side.

SSB Squat
3x225 @7
3x245 @7
3x265 @7.5
3x285 @8
3x270 @8

Inverted row - 50 total reps
Push ups - 50 total reps

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phlegms
Level

Join date: Jan 2011
Posts: 1708

Good stuff as always. Now that you've experimented with the Perceived effort stuff for your reps/sets how have you found them overall?

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

phlegms wrote:
Good stuff as always. Now that you've experimented with the Perceived effort stuff for your reps/sets how have you found them overall?


Thanks man! I don't see myself going away from using RPEs. I like how I can more objectively judge how hard/easy a set/rep is. I also like how using RPEs kinda takes care of the good and bad days in that on a good day I may hit 3x300 @9 but on a bad day I may hit 3x270 @9. Regardless I still put in the same effort.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Oddly I'm looking forward to pulling sumo again.

On a completely unrelated training note, I got a test back today, one that I was worried about. Turns out I got the 2nd highest grade feelsgoodman.jpg.

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jake_j_m
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Join date: Mar 2008
Posts: 3329

AquaCruzer wrote:
On a completely unrelated training note, I got a test back today, one that I was worried about. Turns out I got the 2nd highest grade feelsgoodman.jpg.


Score. I gotta' get with you on these academic levels.

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Dlouda
Level

Join date: Sep 2010
Posts: 508

That's whats up Aqua, What are you studying? (you're in college i'm assuming?)

Similar note.. I got my 9 page paper back in one of my core Kinesiology classes and scored a 98, so sharing the happiness right with ya haha.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Dlouda wrote:
That's whats up Aqua, What are you studying? (you're in college i'm assuming?)

Similar note.. I got my 9 page paper back in one of my core Kinesiology classes and scored a 98, so sharing the happiness right with ya haha.


I'm a chemistry major. The test I mentioned was for my physical organic chem class lol.

Noice! Always great to kill it in the classroom.

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Dlouda
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Join date: Sep 2010
Posts: 508

AquaCruzer wrote:
Dlouda wrote:
That's whats up Aqua, What are you studying? (you're in college i'm assuming?)

Similar note.. I got my 9 page paper back in one of my core Kinesiology classes and scored a 98, so sharing the happiness right with ya haha.


I'm a chemistry major. The test I mentioned was for my physical organic chem class lol.

Noice! Always great to kill it in the classroom.


Jesus, You're a chem major? Crazy man. I was glad to get out of Gen Chem I and II with B+'s lol

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Block 1, Week 2, Day 1
Thursday 2/29/12

Oly squat
3x265 @7
3x285 @7.5
3x305 @7.5
3x325 @8.5 ---> 3rd rep was kinda wonky
3x290 @7.5
3x290 @7.5
3x290 @7.5
3x290 @7.5
3x290 @7.5
3x290 @8 ---> probably more like a 7.5, could've done a few more sets but my knees were on fire, in a good way that is

Pulling the bar into my traps on the way up helped drive my elbows under the bar which seemed to help prevent my hips shooting up.

Bench press ---> changed bars, middle finger on rings
3x225 @7 ---> right elbow felt a bit weird
3x245 @7
3x265 @8 ---> meh
3x250 @8 ---> meh again

Had no confidence, stability, nor pop off my chest. I much prefer a close grip.

SSB lunges
Ab wheel

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Watched this:

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Block 1, Week 2, Day 2
Friday 3/30/12

Military press
3x155 @7
3x165 @7.5
3x175 @7.5
3x185 @8
3x165 @7.5
3x165 @7.5
3x165 @7.5
3x165 @7.5
3x165 @7.5
3x165 @8 ---> barely an 8, felt like I had a few more sets in me

Focused on screwing/tucking my elbows forward prior to pressing. Seemed to help create more torque and pop off my shoulders. OHPing feels amazin'

Cleans - worked up to 1x195

Sumo pull
Did warm up sets, but back was rather stiff so did mobility work

Push ups
Inverted rows

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