crt1530's Training Journal

[crt1530]

2008.04.16

GPP/Recovery

Pull-up
BWx5x5

Push-up
BWx10x5

Squat
BWx10x5

Rearrange Weight Plates

Notes
Somehow the squat and power racks always end up with a huge number of 10s, 25s, and 35s and frequently only have 4 45lb plates per rack. I decided to redistribute the plates around the weight room. My elbows didn't like the pull-ups. I've been sticking to chin-ups for the past few months. Maybe the tendons aren't used to the pronated grip.

0:35

 

[crt1530]

2008.04.17

Bench Press
140x5x1
165x5x2
195x4x5
140x10x5

Deadlift
295x4x1
350x4x1
410x2x2

Chin-up
BWx10,7,6,5,5

Notes
I didn't sleep well last night. Consequently, I had absolutely no energy at the gym today. Everything felt heavy. I gave up on the deadlifts. I was supposed to do 440x3x5. I have a much easier time forcing squats and bench press when I feel fatigued than I do deadlift.

 

[crt1530]

2008.04.19

Sheiko #37 Week 2 Day 3

Squat
245x4x1
295x4x1
345x3x2
370x3x6

Bench Press
140x6x1
165x5x1
195x4x2
210x3x2
220x2x2
210x4x1
195x5x1
165x6x1
140x7x1

Chin-up
BWx10,7,6,6,5

Squat
270x3x1
320x3x1
370x2x4

Notes
No belt. Felt pretty good today. Skipped good mornings to get home for the UFC fights.

1:25

 

[crt1530]

2008.04.22

Sheiko #37 Week 3 Day 1

Squat
245x5x1
295x4x2
345x3x2
395x3x5

Bench Press
140x5x1
165x4x1
195x3x2
220x3x5

Chin-up
BWx10,7,6,6,5

Squat
245x5x1
295x5x1
345x5x5

Notes
Felt really good today. No belt usage. Amazing what a difference a few consecutive nights of good sleep will do for you. Another few months and I'll be using 405 for my 80% squat weight.

1:30

 

[crt1530]

2008.04.24

Bench Press & Squat Superset
140x6x1 & BWx10
165x5x1 & BWx10
195x4x2 & BWx10x2
210x3x2 & BWx10x2
220x2x2 & BWx10x2
210x3x2 & BWx10x2
195x4x1 & BWx10
180x5x1 & BWx10
165x6x1 & BWx10
155x7x1 & BWx10
140x8x1 & BWx10

Chin-up
BWx10,7,6,6,6

Notes
Short on time, so I had to make the best of the situation. I need to start upping my (nearly nonexistent) GPP and recovery work (probably my calories as well). I'm going to commit to logging all of the GPP and recovery work I do so I can keep track and hold myself accountable. I also need to start doing more grip work.

0:45

 

[crt1530]

2008.04.25

Grip Work

Blobette Deadlift
25lbs 10reps/hand

GPP/Recovery
45 minutes mowing the lawn

Notes
Mowing the lawn isn't all that demanding, but the lawn needed to be mowed and I didn't have time for anything else.

 

[crt1530]

2008.04.26

Sheiko #37 Week 3 Day 3

Bench Press
140x5x1
165x4x1
195x3x2
220x2x5

Squat
245x5x1
295x4x1
345x3x2
370x4x5

Bench Press
140x6x1
165x6x2
180x6x4

Chin-up
BWx10,8,6,6,6

Notes
Everything felt a bit heavy today. I wore my belt on the last four squat sets.

1:30

 

[crt1530]

2008.04.28

Grip Work

Blobette Deadlift
25lbs for 10 reps per hand ~5 second hold per rep

 

[crt1530]

2008.04.29

Sheiko #37 Week 4 Day 1

Squat
245x5x1
295x4x1
345x3x2
395x3x2
415x2x3

Bench Press
140x5x1
165x4x1
195x3x2
220x3x5

Chin-up
BWx10,8,6,6,6

Squat
245x5x1
295x4x1
345x3x2
395x2x4

Dip
BWx10x5

Notes
Used the belt on the 415 doubles. Felt good today. Weight was moving pretty fast. My Rehband knee sleeves are developing some holes. I wonder if the thicker style would have lasted longer.

1:30

 

[crt1530]

2008.05.01

Sheiko #37 Week 4 Day 2

Bench Press
140x5x1
165x4x1
195x3x2
220x3x2
235x2x3

Deadlift
295x4x1
350x4x1
410x3x2
470x2x2
500x2x3

Bench Press
155x5x1
180x5x1
210x4x4

Chin-up
BWx10,8,6,6,6

Notes
Felt pretty good today. Did 2 reps on the 470lb sets instead of 3. Not sure why. I just felt like 2 was enough. The 500lb reps were belted. Chins always feel harder after deadlifts. Go figure. I did not get my chest to the bar on a handful of reps.

1:30

 

[crt1530]

2008.05.03

Sheiko #37 Week 4 Day 3

Squat
245x5x1
295x4x1
345x3x2
395x3x6

Bench Press
140x5x1
165x5x1
195x5x5

Chin-up
BWx10,8,6,6,6

Dip
BWx10x5

Hanging Leg Raise
BWx10x3

Notes
No belt. Had a decent amount of residual fatigue in the traps, posterior delts, lats, and erector spinae from the deadlifting on Wednesday. Squats weren't as tough as I was expecting. Chins were weak and all but the first set had multiple reps where I didn't get my chest to the bar. Bench press felt really easy. I reeked of garlic from some great pizza I had last night.

1:20

 

[crt1530]

2008.05.04

Recovery

Lawn Mowing
1:15 with three wheelbarrow sprints (100+ meters)

Grip

Blobette Deadlift
25lbs for 12 reps 5+ seconds/rep

Notes
I need to get a new allen wrench so I can add more shot to the blobette. Ordered a BLOB50 tonight from a guy on the GripBoard.

 

[crt1530]

2008.05.06

Sheiko CMS/MS Week 1 Day 1

Squat
250x5x1
300x4x2
350x3x2
395x2x5

Bench Press
145x5x1
170x4x1
200x3x2
225x3x6

Squat
250x5x1
300x5x1
350x4x5

Notes
Was indecisive about which routine to start, so I just picked this one for today and decided to put off committing. I also procrastinated and left late for the gym, so I didn't have time for any assistance exercises. I'm going to blame my poor decision making on my lack of sleep from last night. Fortunately, I was able to counteract my low energy level from the lack of sleep with a preworkout shake sugar high. The stimulation from having a barbell on my sunburned back probably helped a bit as well, but I'm not sure I'd recommend that.

1:15

 

[crt1530]

2008.05.08

Deadlift
295x4x1
350x4x1
410x3x2
470x3x1
440x3x4

Bench Press
140x6x1
170x5x1
200x4x2
210x3x2
225x2x2
210x3x2
200x4x1
185x6x1
170x8x1
140x10x1

Chin-up
BWx8x5

Notes
Was going to do 470x3x5, but decided that wasn't happening after the first set and knocked it down 5%. Chins were sloppy and I even kipped the last rep of the last set. Bench was solid.

1:40

 

[crt1530]

2008.05.09

Recovery

Lawn Mowing
0:40

Grip

BLOB50 Deadlift
Two hands for 5 lifts 10 seconds/lift

Notes
Received my BLOB50 in the mail today. I bet my mailman wasn't too happy with me.

 

[crt1530]

2008.05.11

Sheiko CMS/MS Prep

Bench Press
140x5x1
170x4x1
200x3x2
225x3x5

Squat
250x5x1
300x4x1
350x3x2
395x3x5

Bench Press
155x5x1
185x4x1
210x3x5

Notes
Skipped a few meals today and was feeling a bit light headed when I got to the gym. Decided to belt up for the 350 and 395lb squat sets since I wasn't 100%. I was supposed to do 395x3x6, but I wrote the sets down incorrectly.

1:10

 

[crt1530]

2008.05.13

Sheiko CMS/MS Prep Week 2 Day 1

Bench Press
140x5x1
170x4x1
200x3x2
225x3x3
240x2x3

Squat
250x5x1
300x4x1
350x3x2
395x3x5

Bench Press
155x4x1
185x4x2
210x4x4

Chin-up
BWx10,8,6,6,6

Hanging Leg Raise
BWx10x3

Notes
Good session. No belt usage. Chins were decent (chest to bar on all reps).

1:30

 

[paulxcook]

Originally posted by: crt1530
2008.05.09

Recovery

Lawn Mowing
0:40

Grip

BLOB50 Deadlift
Two hands for 5 lifts 10 seconds/lift

Notes
Received my BLOB50 in the mail today. I bet my mailman wasn't too happy with me.

I assume this one weighs 50 lbs? Your grip strength must be going through the roof.

 

[crt1530]

Originally posted by: paulxcook

Originally posted by: crt1530
2008.05.09

Recovery

Lawn Mowing
0:40

Grip

BLOB50 Deadlift
Two hands for 5 lifts 10 seconds/lift

Notes
Received my BLOB50 in the mail today. I bet my mailman wasn't too happy with me.

I assume this one weighs 50 lbs? Your grip strength must be going through the roof.

I was using two hands on the BLOB50. It weighs 51.6lbs.

 

[crt1530]

2008.05.15

Bench Press
140x5x1
170x5x1
200x4x2
210x3x2
225x2x2
210x3x2
200x5x2
170x7x1
140x9x1

Chin-up
BWx10,8,6,6,6

Notes
Today was the nicest day of the year so far. I decided to spend some time outside and didn't leave enough time for deadlifting. Yeah, yeah. Weak sauce.

0:40

 

[crt1530]

2008.05.17

Sheiko CMS/MS Prep Week 2 Day 3

Squat
250x5x1
300x4x1
350x3x2
395x3x5

Bench Press
155x5x1
185x4x1
210x3x5

Chin-up
BWx10,8,6,6,6

Squat
250x5x1
300x5x1
350x4x4

Hanging Leg Raise
BWx10x3

Notes
Just cruised through today. Everything felt pretty good.

1:20

 

[paulxcook]

Originally posted by: crt1530

Originally posted by: paulxcook

Originally posted by: crt1530
2008.05.09

Recovery

Lawn Mowing
0:40

Grip

BLOB50 Deadlift
Two hands for 5 lifts 10 seconds/lift

Notes
Received my BLOB50 in the mail today. I bet my mailman wasn't too happy with me.

I assume this one weighs 50 lbs? Your grip strength must be going through the roof.

I was using two hands on the BLOB50. It weighs 51.6lbs.

All the youtube vids I see when I search for blob50 are guys either one-handing them or lifting two. Is it really all that difficult to lift if you're using both hands?

 

[crt1530]

Originally posted by: paulxcook
All the youtube vids I see when I search for blob50 are guys either one-handing them or lifting two. Is it really all that difficult to lift if you're using both hands?

It's somewhat difficult for me. I'm not very good at them at the moment. The lifting you typically do in the gym will not translate into good pinching strength. You have to train it specifically. Try it out. The next time you're at the gym, go find a 100lb dumbbell and try to pick it up by pinching both sides.

 

[paulxcook]

I'll give it a try. I'm sure it'll be harder than I expect. I wasn't trying to call your strength into question, btw, I hope that was clear.

I assume this is related to "plate pinching" exercises? I've heard guys talk about it but never knew what it was.

 

[crt1530]

Originally posted by: paulxcook
I'll give it a try. I'm sure it'll be harder than I expect. I wasn't trying to call your strength into question, btw, I hope that was clear.

I assume this is related to "plate pinching" exercises? I've heard guys talk about it but never knew what it was.

Pinching is when you press your thumb towards your other four fingers.

Here's a video on it: http://www.youtube.com/watch?v=Hi6qsnbJ_bA