Training 1/21/15

I must say, the submaximal training is doing its job, at least in the lower body. I feel like I'm moving heavier weights than before at similar speeds, which is obviously the goal. I'm not shocked that submaximal weights are working - I knew they would. I'm just surprised how quickly. I did not anticipate being able to bump up the weights the way I have, although maybe I'm being too aggressive. I'll know as I go along. So long as things are moving forward, I'll stay on the path. I've begun formulating a few things I think I'm going to do with my pressing to change things slightly there. It won't be a drastic departure from what I've been doing, but I don't really feel like it's moving much.

Squat - 95x5, 135x5, 155x4, 185x3, 205x2, 225x1, 245x1, 275x1, 225x5x5 in about 12 minutes
Deadlift from 1" deficit - 5x3 @275
Dimel deadlifts - 135 - 2x20

Training 1/19/15

Was feeling decent and wanted to try to push some heavier weight, so I worked up to 245x1 for my "over warmup." Of course, because I went heavier on that, I felt the need to go heavier on my working sets. Poor idea. I made it through, though it was difficult as shit. Probably not what is intended. Live and learn.

Close grip - 95x5, 115x4, 135x3, 155x2, 185x1, 205x1, 225x1, 245x1, 5x8@205
Seated DB military - 2 mins b/w sets - 60s - 23, 10, 10
Chest-supported rear delt flyes - 5s - 100
Band tricep pushdowns - orange - 100

Training 1/17/15

Pushed my back workout to today rather than Friday, to see if it might go a little better than it has been. Not that it's been bad, mind you, but it just has felt like I'm not totally recovered from deadlifting on Wednesday. However, in a 1-day sample, I wouldn't say Saturday was any better. I was probably more recovered, however, a rough night of sleep coupled with it being earlier in the day meant I wasn't really roaring to get after it. I also switched to doing my 20 minutes of cardiac work at the beginning, rather than at the end, although I don't think that had any negative impact. I do think that I need to put the phone away during the ride prior to lifting, as I don't think it is beneficial from the standpoint of mentally preparing myself to train. Add in a need to start meditating, and I've got plenty of work to do.

Barbell row - 1 second pause at top - 95x10, 115x10, 135x10, then went heavier and put some english on each rep - 185x8, 205x8, 2x8 @225
Band-assisted neutral-grip chinups - 2 minutes between sets - 20, 13, 10
DB shrugs - 85s - 5x20
Poundstone curls with EZ bar - 40x75

So-so. I know it can be much better.

Training 1/14/15

Squat - 135x5, 185x4, 225x3, 245x2, 275x1, then 5x5 @ 225
Deadlift - 5x3 @255
RFESS - 2x20/leg

Actually was a very solid session. I ended up lifting while some athletes were in, which usually doesn't go very well, but I managed to have a pretty good session. In fact, I was able to get the 5x5 done in right around 10 minutes, which shocked me. It certainly didn't feel as explosive as 185 or 205 did, but it felt like it was moving pretty well. Same with the deadlifts. Not flying up, but moving OK. Depending on how I'm feeling, may bump up at least the squat next week.

Training 1/12/15

Close grip bench - 95x5, 115x4, 135x3, 155x2, 185x1, 205x1, 225x1, then 5x8 @185
Chest-supported rear delt flyes - 5s x55
DB incline bench - 2 mins b/w sets - 70s - 25, 14, 8
Lateral raises - 15s - 4x10
Band tricep pushdowns - orange band - 1x100

All in all, not too bad. I don't feel like the close grip sets are getting any easier, so I'll probably continue cruising along around that weight. Maybe start fucking with the level II of Paul's base building, but we'll see. For now, I think as long as something is going up (and for now, the assistance work is), I'll just keep moving forward with what I'm doing.

Training 1/9/15

1-arm DB row - 50s-90s in increments of 10 lbs, each x10, then 100x25/arm
Neutral-grip chinups - +20 lbs - 4x7, BW 1x10
A. DB shrugs - 80s - 5x20
B. Hammer curls - 30s - 4x10

Really need to push this session to Saturdays, I think. Just didn't really feel it at all. Numbers were OK, but I feel like it could have gone better.

Training 1/7/15

Squat - 95x5, 135x4, 185x3, 205x2, 225x1, 245x1, 255x1, then 5x5 @205
1" elevated deadlift - 5x3 @245
Dimel deadlifts - 135 - 2x20

Got the squat work done in around 9 minutes, so I probably should bump up the poundage again. Just hope I'm not pushing the limit of the intensity I should be at. Probably be fine though.
Deadlifts went well, though I didn't do the Dimel deadlifts exactly as they are outlined, so I'll have to do them right next time.