Training 11/29

This week has been a bit of a mashup, with the combination of the fact that it was basically a max out week and that it was Thanksgiving week. Unfortunately, I didn't hit the numbers I'd hoped on my squat, although again, if I had actually carried out a transmutation and realization cycle, I'm sure I probably would have gone well above. I did manage to hit 2 PR's, however, with 225x12 on bench and 315x5 on a box squat (admittedly, I'd never done that for a rep PR before, but a PR all the same). I will start up a few cycles of 5-3-1 on Monday. While I feel better and better about my programming abilities, and I like doing it, sometimes I think I get a little too cute with it. I like running 5-3-1 when I'm looking to just get back to some simplicity and get after it.

Training 11/24

After concentration, I'm maxing out this week. This isn't ideal, as I should use this week, as well as the next few, to intensify and accumulate fatigue, then follow with realization. However, that isn't my plan at the moment, so I just want to see where I'm at. Unfortunately yesterday went about as well as one could expect - a giant failure. Hit 275 on close grip (had more in me, but didn't have a spotter), and failed at 365 on squat. I could have set up the safety bars in the rack to attempt more on the bench, but I was too self-conscious about hitting them, so I just played it safe. I will go again tomorrow to see what happens, as it really shouldn't be expected to nail a PR that shortly after a concentration week, but we'll see.

Training 11/19

Continuing concentration

Bench - 235 - 2x2
Squat - 320 - 4x1
Circuit 1x through, 10-20 each, I don't remember the exercises

The squat still feels heavier than I would like, but it went better today than Monday. Bench feels good. If anything, I would guess I underestimated my bench and overestimated my squat.

Training 11/17 - Bench/Squat Concentration

weight - 197
I will concentrate the squat and bench press this week. I have utilized block "style" training before, but I feel I have a much better grasp on what it actually entails and requires, and I think I will be much more successful this time than last, although I do think I've also made some mistakes with it already this time around. Also, after this week of concentration, I'm simply going to test out next week, as opposed to actually intensifying/transmutating the load for a few weeks. Therefore, the results likely won't be quite what they would otherwise, but alas. That said, we'll see what happens. Weights felt OK, but not as light as I had hoped (especially the squat).

Close grip - 220 (80%) - 3x2
Squat - 300 (80%) - 3x2
Circuit (1x12-20 each):
Band pull-aparts
Box jumps (5)
Back extension + row
Band pushdowns
Barbell curls

Definitely have realized a few things as well:
- Need much more work on focus. Mindfulness, concentration practice, etc.
- No energy drinks on days I'm training (at least before). I knew that beforehand but today just cemented it. I just feel like I've got no juice. As well, I need to get accustomed to less caffeine.
- No matter how much I don't want to, I NEED to do my extended warmups. I think that was part of the reason it didn't go as well as I hoped today. I probably wasn't actually warm and ready to go until just before my first set at 80% on bench.
- Wednesday will be another day. One foot in front of the other.

Training 11/14

Continuing the deload, though I did a far better job of focusing today.

A. DB bench - worked up to 95s x8,6,5
B. Blast strap inverted rows - sets of 8 between every set of DB bench
A. Band tricep pushdown - gray - 3x12
B. Lateral raises - 15s - 3x12
C. Band pull-aparts - orange - 3x20

In and out. On to bench and squat concentration next week, with a test out the following week.

Training 11/13

Deloading at the end of the week here before concentrating squat and bench next week. It was kind of hard for me to "get into it" as a result, although I kept the intensity fairly high, so I did have to focus, but focus was definitely off. Still need to work on that, a lot.
I decided to play around a bit with foot position after watching some Klokov videos in which he was deadlifting with one foot forward (I think his right). I found out that he actually does it due to a leg length discrepancy, and therefore it actually feels better for him to do it that way, as opposed to merely doing it that way for variety's sake. Interestingly, I found that it actually felt better for me having my right foot slightly (about a half a foot length) forward. Obviously mechanics were changed and I don't think I was necessarily stronger that way (although submaximal weights during the warmup did feel a little lighter that way than conventional). Once I got to my working weight, I didn't really notice much difference in terms of how heavy the weight felt, but I may have to start incorporating that into warmups from here on out.
As always, there must be some balance between trying to "even out" imbalances and attempting to drive the movement itself up, which is why I think I'll probably stick with the conventional stance for my heavier work. That said, I think as I move forward and try to drive my power snatch up, the deadlift and its variants may begin to take more of a secondary role, meaning there will be more leeway for me to play around with it. In the end, I'll just have to experiment and see.

Deadlift - worked up to 315x3x3
A. Calf raise - 225 - 2x10
B. Ab wheel - 2x10
A. 1-arm DB RDL - 2x6/leg
B. 4-way neck - 15 lbs - 2x10/direction

Training 11/10 & 11/11

Weight - 198. Getting there, although again, the fat gain seems like it's coming a bit faster than I'd like.

Monday
Squat - worked up to 315x6. Wanted 10, but I suppose I'll take it. Felt heavier than I expected, though the reps actually looked decent on video, though none of them felt good at all while doing them.
A. Calf Raises - 225 - 3x8
B. Ab wheel - 3x8
A. Back extensions +25 lbs - 3x10
B. 4 way neck - 15 lbs - 2x12 each

Tuesday
Neutral-grip pullups +20 lbs - 3x5
A. Close-grip bench - 205x5, 4, 3
B. 1-arm DB row - 100 - 3x10
A. DB shrug - 100 - 3x10
B. DB hammer curls - 30s - 3x10
Pushups - 61 total, 50 without stopping

Behind the Neck from Friday:

Monday photo:

Training 11/6 & 11/7

Thursday:
Deadlift - worked up to 355x4 (ugh). Was way damn heavier than I thought. A bit disappointing, but the deadlift isn't really one of my targets, so I'm not going to get too broken up about it.
A. Single-leg calf raise - 60 pounds (chains) - 2x10/leg
B. Ab wheel - 2x10
A. 45 degree back raise - 45 lbs - 3x10
B. 4-way neck - 10 lbs - 2x12/direction

Friday:
DB bench - worked up to 100s x15 (ugh). Again, a bit disappointing though I wasn't surprised, considering how the pressing went last week. However, again, it's just another day.
Barbell inverted row +40 pounds x20
Then did a behind-the-neck press challenge from Jamie Lewis at Chaos N Pain. Body weight on bar, bar goes from behind the neck to overhead in any manner desired (press, push press, push jerk, power jerk, jerk, etc.) as many times as possible in 10 minutes. 195 pounds, 32 reps. I'll post video once I get it up.

Training 11/4

Neutral-grip chinups +40 lbs chains - x9

Close-grip bench - 195 - 5, 5, 4, 4

Kroc Row - 100x25

A. DB shrugs - 80s - 4x15

B. DB hammer curls - 25s - 4x10

Pushups - 46 without stopping, 61 total

Training 11/3

Weight - 195ish. Trending up, but not necessarily happy with what the body comp looks like. Keep moving forward.

Squat - 295x10. Ugly as shit, but I got it
A. Calf raises - 205 - 3x10
B. Ab wheel - 3x10
A. KB swings - 5x10
B. 4 way neck - 2x12 each direction

I do feel like the neck is getting at least a little bigger. Still a pencil neck, but a slightly larger pencil.