Showing posts from October, 2013

2 weeks out, day 1, squats and bench presses

Last week didn't go that well, I was only able to get in 1 training session because I'm apparently still not completely over whatever afflicted me 3 weeks ago.  Appetite is still down and I've only put back on 3 pounds.  I haven't had a full physical in a few years so I scheduled one for December 2.  It's entirely possible that 47 years of over-eating may just need to stop.  Either that or I could join the latest woo-bandwagon, go gluten free, and hope for placebo benefits.

With all that, tonight's training session actually went very well.  My top sets in the squat were 5 doubles with 405 and for the first time since I got sick, they actually felt like they moved with some speed.  I was also able to bench press 315 for three smooth, grindless singles so my bench press is coming back despite the drop in bodyweight.  With any luck things will be back to almost normal by November 17th.

Squats:  135x10, 225x5, 275x5 add belt, 315x3, 365x3, move to low bar and add w…

3 weeks out, day 1, squat and bench press

I took an extra day to recover from Sunday's squat workout because my lower back was still feeling the higher rep high bar squats.  Stayed with a high bar carry for more of my work up sets to save wear and tear on my elbows.  I've also been finding that my shoulders loosen up a bit more with the extra high bar sets.

Worked up to 405 for a triple and two doubles so I'm only a couple reps away from where I was before I got sick.  I'm pretty sure everything will be back to normal by the time the meet comes around.  Still, it feels like I haven't yet had the chronic adaptation to the workloads that generated my previous PR total of 660 kgs so I'm not sure if I'll set any PR's at the meet in November.  It feels like it'll be another few months before my body launches up to the next plateau.  If it does, it'll be good timing since Nationals are at the end of March.  In the meantime, I'll keep trying to move my work weights as fast as possible whil…

4 weeks out, bench press and squat volume day

Stuck with a high bar carry for my squats to save some wear and tear on my elbow and to change the groove slightly to hit the lower back and quads.  Kept the weight low but increased the reps.  By the end, my lower back was very pumped up, enough that I didn't have much left for barbel rows at the end of the session.

Worked the bench presses all touch and go rather than pausing them.  Just wanted to see if the change made a difference on how the various muscle groups fatigued.

Overall a good, basic session and got a decent amount of repetitions in.  It will be interesting to see how squats go on Tuesday since I'll be back to working up to triples.

Squats:  135x10, 225x5, 275x6, add belt, 315x10, 315x10, 315x8

Bench Press:  135x10, 185x5, 225x5, 255x5, 275x3, 275x3, 275x3, 255x5, 255x4

Barbell Rows:  225x6, 245x4, 225x6

4 weeks out, day 2, deadlift and bench press

Last week's flu and the weight loss that came with it was still in effect tonight.  Strength levels are down about 10%.  Hopefully I'll be able to make that back by November 17.

Used the hook grip for most of my deadlift work to build back some toughness in the thumbs.  I never seem to feel it in competition but in training, the hook grip is a pain, literally.  The main thing is to get used to the timing of the pull since the hook grip 'sets' a little differently than when I used the mixed grip.  Even though the weight used for the singles tonight was low, it was still enough to work on some form issues.

Felt pretty good considering my legs were still sore from Tuesday's squats and stiff legged deadlifts.  Bench is still a mess as the week in bed seems to have sapped both my tricep endurance and any and all speed off the chest.

Overhead Press:  45x10, 95x5, 135x5, 155x5, 185x3, 185x3, 185x2

Deadlift:  315x3, 405x3, 495x1, 495x1, 495x1, 495x1, 495x1

Bench Press:  a…

4 Weeks out, 1st day back from the flu

So, my "5 weeks out" training week was interesting.  Got sick Sunday night and spent the next three days in bed.  The fourth day I was still too sick to go to work but was able to spend a couple hours out of bed doing things like showering and eating.  When all was said and done, I was pretty much sick for a week and lost 12 lbs.

Can't remember the last time I had the flu like that.  It's been at least 20 years.  I know that because every employer in the last 20 years has required a doctor's note if one missed more than three days.  I never needed a doctor's note so I'm pretty sure I never missed four days of work in a row.  In fact, the last time I remember being that sick, I think I was living at home and my mom took care of me. This time it was Vivian.

I guess if something like that hits me every 20+ years, I can't complain.  Still, the timing wasn't ideal since I still have a competition in a month.  That's the thing about training, some…

6 weeks out, day 3, squats and bench presses at T-Rex gym

Had a rare chance to get to the Boyle's home gym for a training session with some of my Toronto Rex Powerlifting Club team-mates.   Mark and Kinnon are prepping for a meet in North Bay in a couple of weeks while Trish and I are working towards the upcoming OPA Classic Provincials.  Mark should also be lifting there once he makes a qualifying total at his next meet.

Since I usually train alone, it's always a good change to train with a group.  While the pace is slower, the intensity put into each set makes up for the extra rest.  The group dynamic also makes it easier to ignore the little aches and pains that can creep into things every now and then.  Lately more than ever, my joints have been achey.  I think it's due to a little elimination experiment I had been running until this morning.  About 6 weeks ago, my bottle of fish oil ran out and I decided to not replace it and see if I noticed any different.  I had been taking two tablespoons of oil in the morning on 6 of ev…

6 weeks out, day 2, no energy

Don't know if I'm fighting something off or just in a down period but I've been really tired even though I've been getting plenty of sleep and food.  Probably just tired because sometimes tired happens.  Rather than skip the session, I felt like I needed to get in some work since not every session is a breakthrough, throw the bar around, type of session.  Sometimes ya just gotta do some work and let things happen.

Started with overhead presses for no other reason than I didn't want to start right into deadlifting.  It's been a long time since the last time I did them so I just worked up to a pretty tough single. I should keep these in the rotation on deadlift day.  After that, my original plan was to do 5 singles with 545 but since I felt like a turd, I ended up working up to only 1 single.  It was still a chance to start conditioning my hook grip so my hands got a good workout.

Finished up with some low intensity barbell rows and some light bench press volume.…