Building High-Performance Muscle™
Over 35 Lifter
 
5....3....1...Epic! (the log)
 

TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

kpsnap wrote:
Welcome back. A month is a long time to be sick.

Not being able to squat. That would kill me.


Thanks. The month long sickness sucked! Not being able to squat is frustrating as hell, but I don't have anyone around me that I feel I could trust to coach or even spot me through it. The free weight area of my gym is usually empty when I'm there. I may try to work through it, but I'm focusing more on health, (joint health, mobility, general well being) and happiness than true powerlifting. I want to continue to loose weight and stay strong. So far it is working.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

I have begun working for myself, with a partner. I'm trying to find a schedule that works with headhunting prime times, and the gym. Today I went around lunch time. I have been training semi-fasted for a while, i.e, no breakfast, gym 930-10ish-1200ish, lunch, dinner, repeat, so I prefer morning training. I have never liked training on even a partially full stomach.

25 minutes on the tread
OHP
5 X 65
5 X 85
3 X 95
5 X 85
5 X 65
Bench--cable free-motion machine
100 x 5
110 x 5
120 x 3
110 x 5
100 x 5
Heavily assisted dips
3 x 5

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

25 minutes on tread, 2.0 incline @ 3.6
Smith squats
6 x 165
5 x 205
3 x 225
3 x 225

I felt great waling on the tread, but I got a bunch of business emails while squatting which threw me off...might be time to use airplane mode.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

20 minutes on the tread--feeling some time constraint
DL--all conventional
5 x 165
5 x 205
5 x 235
4 x 255 This came up smooth and easy--doors blown off conventional DL PR, I guess I just have to apply myself
5 x 205
5 x 235
I surprised myself here. I have never worked conventional DL for any time. I think my previous best was 225 x 3. I've just never felt comfortable with it. I capped myself at 255 in this session because the urge to go for at least 315 was strong. I am feeling it today, sore lumbar and pretty much entire back and glutes.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

25 minutes on the tread, 2.0 incline 3.7 mph
OHP
5 X 65
5 X 85
3 X 105
3 x 95
Bench
5 x 185
5 x 205
3 x 5 x 185 My shoulder was feeling a little "kinked up" so I stuck to a 5 x 5 sort of routine.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

20 minutes on the tread
Squat (on the smith machine)
185 x 5
225 x 5
295 x 3 x 3 this was too big of a jump...stop rushing!
275 x 3
Back extensions
1 x 8
1 x 5 +25lbs
1 x 5 + 45lbs

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

20 minutes on the tread, 1.5 incline, 3.6 mph

DL--all conventional
5 x 185
5 x 225
2 x 1 x 275--epic!
Cable rows
8 x 100
6 x 120
5 x 140

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

30 minutes on the tread, 1.5 incline 3.8 mph
actual training 2 days ago, make-up post
OHP
5 X 65
3 x 5 X 85
bench
5 x 5 185 I was feeling sort of blah, so I opted for the ole' 5x5

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

20 minutes, 1.5 incline 3.7 mph
paused Squat
3 x 95
3 x 115
3 x 135 These felt good. I decided to man-up, overcome my issues with squats. I think it is a both a balance issue and a muscle balance issue so a pause in the hole might help. I really should be doing some lateral work too, because I have a clear imbalance, favoring pushing more with one leg than the other.
I got an important business call at this time, so my momentum was stalled. I'm working for myself, and made some solid progress on a recruit that could be some much welcomed cash.

Either way, I am psyched I made some progress. I think switching to conventional DL has taken a lot of stress off of my hips but at the same time strengthened my lower back and core.
Smith Machine Squats
5 x 185
5 x 225
2 x 275
3 x 275
2 x 295
3 x 275
5 x 225 I try to focus on form (as much as you can in the machine) and pushing off the heels.
Back extensions (the other part of my squat problem rehab)
5 x failure with a pause on the top and focus on the hams and glutes.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

20 minutes unenthusiastic on the tread...but got up to 3.6mph @ 2.0 incline
Deeeeeeee eeeeeeeeLLLLL!
5 X 165
5 X 195
5 X 245
3 X 275
2 X 295
2 X 1 315 yeaahhhhh! Again I felt like I had much more in me, but I like being able to walk. Rewarded with a buffalo wings lunch
3 X 275
5 X 255
...And some frick'n abs 'cause a woman who I think ties with the hottest women I have ever seen more than once was in that area. If by some wild fluke of space and time I had to choose between the two...I don't know what I'd do. The current champion has blonde highlights and a wonderful golden tan, but the challenger is a little darker, and has a "I'll tear you up" vibe to her. Hmmm, so much to contemplate...I might take the rest of the day off.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

25 minutes on the tread, 1.0 incline @ 3.5

I started a low carb sort of reset Monday for two reasons. First because I generally feel better once I pass the first couple of days on a low carb diet, and secondly because my sinuses damn near exploded over the weekend and low carb reduces my sinus issues. Today is Wednesday and I am feeling the low carb detox drain somewhat. I also quit peanut butter this year. I got hooked on pb because it is a great relief from carb headaches, so now I'll be going without that crutch.

OHP
5 X 65
5 X 75
3 X 85
2 X 2 85
3 X 85
5 X 75 with pauses at the top
Bench
5 x 165
5 x 185
3 x 195
3 x 205
5 x 195
5 x 185
Heavily assisted dips
3 x 5 assist reduced 20lbs each set. I'm working towards no assistance here, still a long way away, but it will be epic if I can rep dips like a boss.

Funny gym guy--this guy came in, slapped 225 on the squat bar and did multiple sets with no warm up. Impressive, but the squats here about halfway to parallel and he squat-morninged every rep. His back must be really strong but his legs are skinny as hell.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 431

25 minutes on the tread, 1.0 incline @ 3.6
Paused Squats (about 10 second hold on the bottom)
5 x 3 135
Squat Partials (about 1/2 depth)
4 x 3 185
Single lead squats (on the smith)
3 x 135
I am recovering my squat! I might have to change this thread to "How The Kraken got his Squat Back." I felt confident with the partials at 185, in fact they felt surprisingly light. It has been a long time since I had any weight without support on my back. The walk out, stance set and reps felt good. In hindsight, I wish I just kept working up the weight for full ROM to 185, but I am psyched anyways. I am sort of following T3hPwnisher's advice to work the partials.

The single legs were pretty awful. I wqs everyone's Funny Gym Guy today. I realized, with a pretty and young audience, that I didn't actually know how to do these. I did two sets with one foot on a bench behind me. I'll have to find a better method, but one leg is definitely weaker.

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