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Old 02-22-2012, 02:38 PM   #191
klonger

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More random work today, just trying to keep active and work on a weakness.

Elliptical - 20 minutes

Cleans-
95 x 3
115 x 2 x 3
135 x 1 x 2
155 x 1
165 x 1

I'm horrible at cleans, but wanted to do some sort of explosive movement. Obviously as you can tell by the weights, not too impressive.

Hypers-
BW x 15 x 2
+45 x 20
+90 x 10

BW- 186.0 Tons of energy today

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Old 02-24-2012, 01:16 PM   #192
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Light cardio- - 18 minutes

Good Mornings-
95 x 5 x 2
115 x 5 x 2
135 x 5
160 x 5
185 x 5

BW- 185.0

Boring day

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Old 02-25-2012, 05:30 PM   #193
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More cardio, 20 ish minutes.

Some shrugs , lots of stretches etc. Legs feel pretty good considering thats the heaviest I've good morninged yet...

BW- 185.0 even again, doing pretty well in that regard.

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Old 02-27-2012, 03:07 PM   #194
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Squat Max Attempt W12 C2
1)320
2)340
3)360 PR (+10)


Notes on the attempts. Warmed up to 295, 320 attempt felt heavier than expected. 340 felt good however. 360 felt good also, but not 'easy' like my 350 attempt was noted in my paper log. Might have had 370 if I had a spotter and had to make it happen etc.

I checked my weight listed around my Week 7 attempts, and saw I was around 190, which would help explain that.


BW- 185.0

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Old 02-28-2012, 01:46 PM   #195
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Deadlift Max Attempt W12 C2
1)385
2)410
3)435 Fail

Barely broke 435 off the floor. Lame. Felt weak today but still should have got it done.


BW- 183.4 Pretty low today.

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Old 02-29-2012, 06:53 PM   #196
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Bench Press Max Attempt W12 C2

1) 255
2) 265 (+5 paused PR)
3) No Attempt

I took video on my phone of the first 2 attempts. 255 felt 'bad' to me but when I watched the video looked pretty smooth actually.

The second attempt was the definition of a grinder. It felt like forever on the press after a full pause. When I watched that video it looks like the press took almost 6 seconds, aka a long time. I considered myself lucky and cut it there.

For the second cycle it appears to not have done as much for me, but still build my strength. I've ended with 360-265*-425 . While I wish my deadlift had gone up more, still a good base for me considering I lost a bit of weight while on this cycle.

BW- 184.6

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Old 03-01-2012, 01:03 PM   #197
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So this appears to be the home stretch for me to NASA on April 14th. Looked at a calandar and its 5 full weeks not including the week of the meet.

So the goals will be to shore up my squatting and deadlift in that time frame. I feel like a mobility issue is the cause of my closing squat-deadlift ratio. So while I'm going to be doing my lifting as usual I'm going to be adding, and logging my ankle mobility work to see if it helps.

My right ankle dorsiflexion is really really poor from the previously talked about operations I've had.

Other goals are to just hit as much assistance work as possible, and shore up weak points in my lifts.

Wall Stretching - (when I say 5-5-5 is 5 stretches to the left, right and center)
foot against wall 5-5-5 x 3
1/2 inch out 5-5-5 x 3
inch out 5-5-5 x 3
1.5 inch out 5-5-5 x 3

Anyone reading this, put your foot an inch from a wall and touch your knee to the wall with your heel down. An inch out is hard for me, thats how bad my dorsiflexion is.

BW- 184.8

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Old 03-06-2012, 01:46 PM   #198
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Apologies for the break. I've discovered the latest fad crash diet. Its called violent stomach flu! Got crazy sick on Saturday, and pretty much couldn't keep food down Sunday or Monday.

As a result BW today - 181.8

I'm still not feeling 100% and not wanting to push too hard too soon. So I'm just winging it today in terms of ME Squatting.

Squat-
135 x 5 x 2
185 x 5
225 x 3 x 2
250 x 2 x 2
275 x 2 x 2

Eh felt okay, but got really tired during the 275 sets. Just trying to not push it too hard too fast.

DE Bench Press
3 x 3 x 120
3 x 3 x 135
3 x 3 x 150

Pretty drained now.

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Old 03-07-2012, 01:33 PM   #199
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ME Deadlift W1 C3

315 x 5
340 x 5
360 x 5

Really drained. Every rep was a struggle. Most likely going to be lowering training maxes on the deadlift.

BW 182.2

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Old 03-08-2012, 07:14 PM   #200
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ME Bench Press W1 C3

200 x 5
215 x 5
225 x 5

Dips-
BW x 10 x 2


Pressing felt kind of meh. 225 set was okay , but lost the groove on the 4th rep. Probably would have hit 6 or 7 today if I hadn't lost it.

BW- 183.4

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