November 28, 2011

Workout log, "The Bear", week 2

Monday (11-21-2011)
deadlift 335 lb 5, 3, 2
deadlift 265 lb 7x5
press 120 lb 5, 3, 2
press 100 lb 5x5

Wednesday
squat 255 lb 5, 3, 2
squat 205 lb 10x5
press 115 lb 5, 3, 2
press 95lb 7x5

Friday
deadlift 325 lb 5, 3, 2
deadlift 265 lb 4x5  (back still had power, hands not so much)
press 115 lb 5, 3, 2
press 100lb 5x5
chinups 8, 7 , 5, 3

Weight (Friday): 182 lb

Notes: Did my best to keep to the approach while modifying to give that nasty tear a chance to heal.  I'll be taking better care of my calluses going forward.  I've got two more weeks of this, and then a week (at least) on a "soft" diet after some scheduled oral surgery.  I may or may not lift that week, it depends how eating ground beef feels the day after (it's likely my softest meat option), or whether my doc tells me to avoid strenuous activity.

I may pick that week to try making my "heart-y taste-y chili" recipe, since I finally have the beef heart and tongue ready for experimentation.  Meat dishes don't get much softer than chili.

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November 21, 2011

The dangers of deadlifting for volume

/images/injury.jpg


Tore this on my last rep on today's 7th set of 5 at 265.  I really wish I could find gloves that help for these, since (of course) chalk is verboten.  On the plus side, it didn't bleed for long, so I was able to do my presses.  Chin ups were out of the question, though.

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Workout log, "The Bear", week 1

Monday (11-14-2011)
deadlift   325 lb 5, 3, 2
deadlift   255 lb 7x5
press      115 lb 5, 3, 2
press       95lb   6x5
chinups    8, 8, 5

Wednesday
deadlift   325 lb 5, 3, 2
deadlift    255 lb 8x5
press       115 lb 5, 3, 2
press         95lb 7x5
pullups      6, 6

Friday
deadlift     325 lb 5, 3, 2
deadlift     255 lb 8x5
press        115 lb 5, 3, 2
press           95lb 8x5
farmer's walk 60 lb kettlebells, 2 long laps

Weight (Friday): 180 lb

Notes:  This is the hypertrophy-oriented program from PTTP.  A few heavy working sets close to 5RM, followed by as-many-as-you-can-do-with-good-form sets of 5 at 80% of the working weight.  And yes, I'm actually trying to gain weight.  It's a very different experience for me, since trying to lose it has sort of dominated my mental landscape off and on since the age of 12.

Diet-wise, I ate very cleanly last week, just a ton of food, and my weight moved up 2 lb, without me losing a belt notch.  That's my planned stopping point for bulking -- the belt notch.  We'll see if I can keep adding lean mass, but I'm planning to continue this through the holidays or until my waist expands.  My body had been demanding more food with the recent colder weather, so I decided to just go with it.

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November 14, 2011

Rest Week

Needed a week off from the gym, took it.  Started "The Bear" from PTTP today (similar to the basic program, but with a hypertrophy bias), I'll have a post about that at the end of the week.

Weight (Sunday): 178 lb

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November 08, 2011

Workout Log, PTTP, Week 15

Monday (10-31-2011)
squat 295 lb 3, 3, 2, 2
press 130 lb 3, 3, 2, 2
chinups 13, 9

Tuesday
deadlift 355 lb 3, 3, 2, 2
bench 210 lb 3, 3, 2, 2
pullups 11, 9

Thursday
squat 235 lb 5x5
press 110 lb 5x5
chinups 12, 9

Friday
deadlift 295 lb 5x5
bench 195 lb 3x5, 4
dumbbell row 100lb 3x5 each side

Weight (Friday):178 lb

Notes: Rest week will follow.  I actually got a polite talking-to on Tuesday, asking me to set down my deadlifts more gently.  Right.  You set down 355 lb "gently" and tell me how it goes.  I wasn't hurting/dropping the bar, the floor, or the weights, it was just loud.  There are dents in the wall where lunkheads have dropped dumbbells and had them bounce through the gypsum, but me controlling the weight to floor without wrecking my back?  Clearly an issue.  I'll comply, but first you need to go scratch "Power" out of the sign out front.  Quiethouse Gym?  Cardiohouse Gym?  Cybexhouse Gym?  Any of those will be fine.  I'm only there because I've got nowhere to put a squat rack.  I can change that if I have to.

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