3/31/15

6x10 each:
Fat bar curls - 40 on the bar, don't remember what the bar weighs
Snatch-grip shrugs - 135
Rear delt flyes - 5 kg
Neck flexion/extension - 10 kg

6x10 each:
Neck lateral flexion - 10 kg
Forearm curls - 95
Abs - 50 reps each time thru
Forearm extensions - 15s

I realized this morning that I completely missed the fact that Friday was the anniversary of my father's death. It's not like it was a big milestone - 16 years, not one of those multiples of 5 that usually grab your attention more. But it did mark the fact that I've now lived longer without my father than I did with him. That milestone passed a few years back for my brother, and now it is the same for me. I guess I don't have anything deep or introspective to say about it other than it sucks. Although last year I remember being almost a bit angry that on the 15 year anniversary of his death, no one on Facebook said anything or made any tributes or anything like that. I can't say that I expected them to, but at the same time I felt like he impacted so many people that somebody would remember. Or maybe they did remember but didn't feel compelled to write something. And here I am a year later completely missing it. I guess it's just a reminder that, in time, everything fades. Obviously I haven't completely forgotten about him or anything like that, but with each passing year, I suppose the pain gets a bit less. Or my memory gets worse:). But I'm still grateful that I get to live with the lessons he taught me every day. But I also have to work a hell of a lot harder to be a man he would be proud of.

Training 3/30/15

Parallel box squat - 295x3(x6)
A. Feet-elevated barbell inverted rows - 10, 10, 22
B. Neutral-grip DB bench - 75s - 4x12

After continuing to tinker with the setup some more, I think starting with the next go-round it will look something like this (I will finish this 3 week cycle in the fashion I've started):

Monday
Squat variation - same sets & reps as now
Upper pull - 350 method
A. Upper push - modified RE/volume
B &/or C. Abs/rear delts

Wednesday
Same as now OR a modified 5/3/1 approach

Friday
Deadlift variation - same as now
Upper push - 350 method
A. Upper pull - modified RE/volume
B &/or C. Abs/rear delts

Gotta just embrace the process. I was not doing a good job of focusing, especially during my squats. As I say (yet again), need to get back into meditating. I need to remember it's not about the weight on the bar. Put the work in, focus on the task at hand, and the results will show up.

Training 3/27/15

Low-handle trap bar deadlift - 310x5, 330x5 (x2), 350x3x3
A. Barbell pushups - +20 pounds x10, +40 pounds x10, +40 pounds x16+9 (one chain fell off, had to put it back on)
B. Chest-supported DB row - 50s - 4x10

Deadlifts were feeling pretty good; so good, in fact, I thought 380 and maybe 400 would be in the cards for my last set. But once I tried 350 I knew that wasn't happening. Really caught me off guard, because while 330 wasn't "light," it wasn't particularly heavy, either. Oh well, still got a few weeks to build up anyway. I'll need to make sure to use the chains with the carabiners on them to hold them on. I tried them on my first warmup set, but didn't like the fact that I basically had to make sure I didn't mash the chain between my chest and the bar. Again, I'll fix it next week.
I think I'm also going to move my more movement-based warmup I've been doing, with power speed drills and so forth, to the "off" days, and utilize a mobility and calisthenics warmup I've used in the past. It takes longer, and it takes some getting used to, but it really ups work capacity and I feel a lot better using it. I just need to accept that training may need to take longer than an hour. Get my shit done so I can utilize the time better.

Training 3/26/15

Did a small circuit today. 5x thru:
Band curls - red - 12
Rear delt flyes - 10s - 10
Ab wheel - 8-10
Walking on toes, barbell on back - 135 - 25 yards

Nothing exciting. Probably nothing that will really impact much, other than to raise work capacity a bit and burn a few extra calories.

"Great minds discuss ideas; average minds discuss events; small minds discuss people." -Eleanor Roosevelt
I don't know why so many people feel the need to discuss the lives of others - hell, many times it's people they don't even know. The fact is, most people have enough fucked up shit in their own life to take care of, they should be more worried about that. But I suppose discussing others' inadequacies might relieve the thoughts of your own long enough to get you through the day. Thank God I've long since (mostly) moved on from doing so. I'm certainly guilty from time to time, but I think overall I do a pretty good job of avoiding it. Besides, most of the time I do it, it's people who are consciously making the decision to be charlatans, which irritates me to no end. So fuck em.

Training 3/25/15

A. Wide-grip pullups (hands on the bend) - 3x5 with +20 pounds
B. RFESS - 3x6/leg - 50 pounds
A. Bench - worked up to 245x5
B. Single-leg RDL - 3x6/leg - 50 pounds

Just could not stay concentrating the way I need to. Also, the bench was way harder than I expected, especially because 225 felt pretty easy while working up. I think I may work in more sets of 5 on the build-up on the 5s week from here out, as the volume was pretty low.

Training 3/24/15

5-6x10 (lost count, may have done 6 times thru instead of 5):
Barbell curl
Calf raises - 185
DB shrugs - 90s

5x10:
Band tricep pushdown - gray
Neck flexion/extension - 10 kg
Forearm curls - 95
Wrist extensions - 15s

Ab circuit - 400 total reps

Training 3/23/15

Box squat to parallel - 275 - 3x5, 3x3

A. Barbell inverted row - feet on floor x10, feet on bench x10, feet on bench x20

B. Neutral-grip DB bench - 4x12 - 75s

The parallel on the box squat is technically a lie, since upon video review the top of my thigh is ever so slightly higher than my knee. That said, it's close enough. Was a lot harder than I remembered it, as I though 275 would be easier than it was. However, I think the main problem was simply not staying tight enough. The first set of 3 I could tell I set up really well and that set felt far and away the best. No abs at the end, as they felt pretty worked by the squat work. All in all took me a little over an hour between warmup and a short cool-down on the bike. I think if I had gone slightly lighter, into the 70ish% range (you know, like I tell other people to do?:)) I probably would've gotten done a little sooner as I wouldn't have had to rest quite so long between sets. That said, I'll adapt to the workload soon enough and we'll go from there.