crt1530's Training Journal

[TallBill]

Those squats are huge. I'm finally getting back to where I was before hurting myself. Might max out soon.

 

[Fingolfin269]

Isn't that a lot of bench press to be doing in one session? I'm counting 20 sets of bench in that last one. How long do your workouts typically take?

 

[crt1530]

It's a lot of sets, but the total volume with weight >=70% (5355) was very similar to the volume in the 5x5 barbell rows (5250). Volume is calculated by multiplying weight x reps x sets.

That session lasted 65-70 minutes. Normally (when I'm doing squat and deadlift), it'll last around 105 minutes (+/- 15). All bench press and supplemental exercises are done on two minute intervals. On the heavier squat and deadlift sets, I use three minute intervals.

 

[crt1530]

2008.01.03

GPP

Treadmill
3.5mph @ 0% incline for 3 miles

 

[TallBill]

Originally posted by: crt1530
2008.01.03

GPP

Treadmill
3.5mph @ 0% incline for 3 miles

Seems kinda slow. A bit outta cardio shape huh?

 

[crt1530]

Originally posted by: TallBill

Originally posted by: crt1530
2008.01.03

GPP

Treadmill
3.5mph @ 0% incline for 3 miles

Seems kinda slow. A bit outta cardio shape huh?

It was slow. The GPP is to help my body recover from my training and put me in a better condition for when I'm hitting the weights. The goal was to go for a 3 mile walk to get some blood moving through my legs. My cardiovascular conditioning isn't anything special, but that walk didn't make me sweat or breath hard. The goal (I think) is to start walking 3 miles every day I'm not training and eventually move the pace up to 4+mph with a 10% incline.

Running would interfere with the volume of squatting and deadlifting that I do. Walking is (relatively) low impact and low intensity and helps me recover rather than being one more event to recover from.

 

[crt1530]

2008.01.04

Sheiko #31 Week 3 Day 3

Bench Press
130x5x1
155x4x1
185x3x2
210x3x6

Pull-up
BW+10x5x5

Bench Press
130x5x1
155x5x2
185x5x5

Hanging Leg Raise
BWx11x3

Press
95x5x5

Quad still hurts. I've been foam rolling and doing some active release with a baseball bat. I may break down and pay for a massage.

 

[TallBill]

Originally posted by: crt1530

It was slow. The GPP is to help my body recover from my training and put me in a better condition for when I'm hitting the weights. The goal was to go for a 3 mile walk to get some blood moving through my legs. My cardiovascular conditioning isn't anything special, but that walk didn't make me sweat or breath hard. The goal (I think) is to start walking 3 miles every day I'm not training and eventually move the pace up to 4+mph with a 10% incline.

Running would interfere with the volume of squatting and deadlifting that I do. Walking is (relatively) low impact and low intensity and helps me recover rather than being one more event to recover from.

Gotcha, I personally prefer the bike for the same effect and running hard for cardio. Makes sense now.

 

[crt1530]

2008.01.05

GPP

Treadmill
3.5mph at 0% incline for 3 miles

 

[crt1530]

2008.01.07

Sheiko #31 Week 4 Day 1

Squat
230x5x1
275x4x1
325x3x2
370x2x2
415x1x3
370x2x2

Bench Press
130x5x1
155x4x1
185x3x2
210x3x2
220x2x4

Chin-up
BW+10x5x5

Dip
BW+10x8x5

My quad felt great today after a WHOLE WEEK of no squatting or deadlifting and a LOT of foam rolling. I decided to be cautious and wore my Rehband knee sleeves pulled up so they covered 4+ inches above my knee caps and kept my lower quads nice and warm. Everything went really smooth and my leg still feels fine. I'm going to continue wearing the knee sleeves for at least a few more weeks. The sleeves are a bit of a hassle, but they're much better than having to take time off. I'm also going to continue with the rigorous foam rolling routine I've been keeping.

 

[paulxcook]

You mentioned earlier on that you were going to try to establish new 1RM this month, any idea when?

 

[crt1530]

Originally posted by: paulxcook
You mentioned earlier on that you were going to try to establish new 1RM this month, any idea when?

I'll be doing 100+% lifts next Wednesday (2008.01.16) and again on Friday, February 8th.

 

[crt1530]

2008.01.09

Sheiko #31 Week 4 Day 2

Bench Press
130x5x1
155x4x1
185x3x2
210x2x2
235x1x3
210x2x2

Deadlift
275x3x1
335x3x1
390x3x2
445x2x2
500x1x2

Press
95x5x5
160x1

Hanging Leg Raise
BWx11x3

Bench felt light, deadlift felt heavy. I threw in an estimated 90% single on the press just for fun. I tried using my belt for one of the 390lb sets on deadlift, but didn't like how it felt.

 

[crt1530]

2008.01.11

Sheiko #31 Week 4 Day 3

Squat
230x5x1
275x4x1
325x3x2
370x3x5

Bench Press
145x5x1
170x5x1
195x4x5

Pull-up
BW+10x5x5

Dip
BW+10x8x5

Squat
230x5x1
275x5x1
325x5x4

Good Morning
140x5x5

My back was still fatigued from the deadlifts on Wednesday, so I wore my belt on pretty much all of the squat sets. I finished in under 90 minutes and was feeling it at the end. I have a light session on Monday and then testing on Wednesday. I'm excited to see where my lifts are.

 

[crt1530]

2008.01.14

Sheiko #32 Week 1 Day 1

Squat
235x3x1
280x3x1
325x3x2
350x2x3

Bench Press
135x3x1
160x3x1
185x3x2
200x2x3

Hanging Leg Raise
BWx12x3

Extremely light day in preparation for Wednesday's max attempts.

 

[paulxcook]

Good luck on your max-outs tomorrow.

 

[paulxcook]

Man I thought you would've updated by now.

 

[crt1530]

Originally posted by: paulxcook
Man I thought you would've updated by now.

Such impatience. Check my average posting time. I JUST sat down after getting back from the gym.

 

[paulxcook]

Originally posted by: crt1530

Originally posted by: paulxcook
Man I thought you would've updated by now.

Such impatience. Check my average posting time. I JUST sat down after getting back from the gym.

Lol. But, but you're my inspiration!

 

[crt1530]

2008.01.16

Sheiko #32 Week 1 Day 2

Squat
235x3x1
280x3x2
325x2x2
375x2x1
420x1x1
465x1x1 25lb PR
470x1x1 30lb PR

Bench Press
135x3x1
160x3x1
185x2x2
215x2x1
240x1x1
265x0x2
255x1x1 15lb PR

Deadlift
280x3x1
335x2x1
390x2x2
445x1x1
500x1x1
555x0x1

Not nearly enough sleep last night and I spent part of today cleaning up around the house to ensure domestic tranquility, so I was not as rested as I would have liked. The squats were great. The 265 on bench was so close but stalled out six inches from my chest each time. The second time, I thought I was going to get it, but my back slipped on the bench. I ate my pride and dropped it down 10lbs for a 15lb paused bench press PR. The 500lb rep on the deadlift went up much faster than the 500lb reps from last week, but 555 was just NOT going to happen tonight. When I lifted in the meet back in August, there was at least 6 hours between my squats and deadlifts. This session was finished and all the weight put away in under 1:45. I suppose I might have to drop my expectations within the confines of this type of testing. All in all, I'm pleased with the progress and will be testing again in three weeks.

 

[paulxcook]

Nice! Its crazy to think you can pick up half of 1000 lbs. Sorry your bench didn't work out like you wanted. Do you feel like it's proportionally lagging behind your other lifts?

 

[crt1530]

Originally posted by: paulxcook
Nice! Its crazy to think you can pick up half of 1000 lbs. Sorry your bench didn't work out like you wanted. Do you feel like it's proportionally lagging behind your other lifts?

My bench press is WAY behind relative to my squat and deadlift. If my bench press was "as good" as my squat and deadlift, it would be around 340. I just started doing barbell bench press back in January of last year. I've squatted for as long as I've been lifting weights. Deadlifts are relatively new as well (Jan 07), but there is a good deal of carryover from the squat to the deadlift and the deadlift is the least technical of the three power lifts.

 

[crt1530]

Videos from last night:
465lb Squat
470lb Squat

465 went up really easily. I let the bar come forward a bit on the 470lb rep and I raised my heel, but I'm counting it as a gym PR. I definitely have more in the tank for my next test in three weeks.

 

[paulxcook]

I watched those and your APA video. You look like you could kick through a brick wall.

 

[DAPUNISHER]

Originally posted by: paulxcook
I watched those and your APA video. You look like you could kick through a brick wall.

Yep, the kid is a fireplug.