Saturday, August 25, 2012

Training Update August 25, 2012

Wedding, packing crap up, and driving across the most boring part of the country kept me out of the gym until Friday. I made it count. Having my own bar and chalk made all the difference in hitting my deadlift goal.

Friday (August 17th 2012)

Deadlift 245x5 nailed it! Probably could have done 10 - 20 pounds more. I did the deadlift first to make sure I wasn't fatigued. I really didn't want to miss this one. I didn't

Bench Press 245x4 (I keep missing the fifth rep!!!) 225x8 (last rep very hard)

Squat 240 3x5 (paused)

Thursday, August 23, 2012

This one is for Phil

Proper terms must be used properly!!! It is technical I know but I am a scientist/engineer so it comes with the territory. Someone who runs is not necessarily a sprinter, marathoner, or steeple chaser but the converse is true. I have a friend (we'll call him Phil) that refers to my training sessions as "doing powerlifting." I must inform you Phil that this is incorrect. I may lift weights but that does not make me a weightlifter or a powerlifter. Phil, please read on.

A weightlifter finishing a Snatch (above) and a powerlifter finishing a Deadlift (below)

Saturday, August 11, 2012

Training Update August 11, 2012

Overall I got the work done. I missed some planned reps and I am still figuring out the volume day weights for press and bench work.


Squat 215 5x5 paused

Press 150 3x5, 135 2x5

RDL 190 3x5


Squat 225 3x5 paused

Bench Press 205 3x5

Barbell Rows 160 3x5

(BW) 4x8


Squat 235 3x5 paused

Press 165x4 I was going for 5 but I didn't make it. I almost got the last rep but I layed back way too much and just couldn't get it.

Deadlift 345x2  then one more single. I will explain this utter failure below.

I had to travel from Iowa to Utah to get to my brothers wedding. We made the drive in 19 hours through the night. I slept for abotu 45 minutes while Kellie drove a bit. So I missed out on some sleep. I hung out at my parents house for the afternoon and waited until the next morning to go work out. Excuse number one: poor sleep and nutrition the last few days.

I paid 10 bucks to workout at a golds gym. They had three squat racks so it wasn't that bad. They had some Ivanko bars that were very straight but the knurling was crap. The knurling was very coarse and the edge was knocked down so it was very smooth and of course I forgot my chalk like an idiot. Even with a mixed grip the bar was slipping. Excuse number two: bad grip.

I have plenty of excuses but I am still pretty pissed that I missed the press and deadlift I had planned. I am going to see if I can work out on Monday between the wedding and the reception. Wish me luck.

Saturday, August 4, 2012

Training Update August 4, 2012

I had pretty bad squat form a while back. Due to my crappy ankle I tend to put a lot of weight on my left (good) side. I can keep things straight at lower weights so I backed the weight way down and started doing 5x5 paused at the bottom. It seems to be going well and gives me time to focus on keeping everything in the right place. Anyway this is what I did last week.


Squat 185 5x5 paused

Bench Press 205 5x5

Deadlift 325x5 (hook grip PR)


Squat 195 5x5 paused

Press 135 3x5

Barbell Rows 155 3x5

(BW) 4x7


Squat 205 5x5 paused

Bench Press 250x4 was going for 5 but I didn't make it. 250 is my nemesis!!!

Deadlift 335x5 (hook grip PR)

I was deadlifting much more a few weeks ago. I think deloads in general are healthy and I don't like the alternate or mixed grip so I want to train my grip up so I can always use the hook grip even on heavy deadlifts. Should be able to hit 375x5 (previous PR) in a month or so. Then another month from there I hope to hit 405 with the hook grip. I figure is olympic lifters clean 400 with a hook grip like its no big deal I ought to be able to deadlift at least that much without having to resort to the alternate grip.