LRB 365: Conditioning. Week 5. Bench

BW - 190 (home-style scale at an "away' gym, so grains of salt)

Bench -
BarX12
95X7, 5
135X3, 3
155X1, 1
175X1
135X8

BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (V-Grip) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Leg-Raises - 3 up to 15, back down to 3

Tried out another "away" gym.  Little bit more of a local place called Southport Fitness.  Small, but WAY less crowded than the XSport.  Right now it is in the lead for the gym I will use to get workouts in during the work week for the next couple of months.

Bench was feeling strong so I went up to 175.  Based on an article by Dan Green, I tried playing with the way my leg drive works, but I didn't get the hang of what he's talking about.  My leg drive is still sending my butt off the bench, and I never felt like it was sending the bar back towards my shoulders as he describes.  I'll keep playing with that, and also flaring my elbows out of the bottom instead of closer to lock-out.  I also tried some different foot placements.  At the end of the day though, the best thing will be to get stronger vs. worrying about technique.

Ladders all felt pretty good, though I had to R/P some stuff as usual on upper-body day.  Dips felt as strong as they have, though.

LRB 365: Conditioning. Week 5. Hills

Hill-Sprints - 15 sprints @ 85%

Whew.  Now we're talking.  Had to take a little 20-30 second breather after the 5th and 10th sprints.  I'll look to cut those out next time.

LRB 365: Conditioning. Week 5. Squat

BW - 192

Squat -
BarX10 (paused)
95X5
135X5
155X4
185X2
225X1, 1, 1
185X5

BW ladder circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Don't know if I screwed up somehow on my diet or if 192 is just a spike.  I'll see what's up at my next weigh-in.

Legs were sore from sprints the day before, but squats were still fine.  Although, I did pass on a top single of 245.  Really focused on not getting over my toes this session.  I got over on the last rep with 185, however.

Ladder was as strong as it's been.  I was able to get a bit aggressive with some of the reps.  Still had to R/P a couple of the push-ups sets, though.

LRB 365: Conditioning. Week 4b. Hills 2

Hill-Sprints - 15 hills @80%

LRB 365: Conditioning. Week 4b. Incline

BW - 190

Incline -
BarX20
95X5, 5
115X3, 3
135X1, 1, 1
115X5

BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (neutral) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Hanging Leg-Raises - 3 up to 9
Sit-ups - 20 up to 25, back down to 5

Jesus.  Strange gym hell.  I'm doing some work at nights in another part of the city for a couple of months, and I'm trying out some gyms in that area so that I can get my sessions in during the week without having to cram everything into the weekend.  Today's adventure involved a big, vibrant chain-gym called XSport.  I don't want to go on a pointless flame out about big-box commercial gyms, so I'll just skip to the high-lights. 

I was trying to use a free-pass I printed from their website, but that shit always comes with a mandatory sit-down with a sales person masquerading as a PT or something.  I'm cordial with these folks, as I understand they're just doing their job, and frankly their job appears to suck-ass.  I don't want to be the asshole that comes in and makes it even worse.  I'm just going to sum up my man Tony's advice with a couple brief excerpts from our exchange:
TONY:  I see you've written down what your focused on (I wrote down Squats, Deadlift).  Why are you focused on that stuff?
ME:  I want to be stronger in general and create a better athletic base for the rest of my life.
TONY:  But why these things?
ME:  Strong legs and back.  Seems like a good idea.
TONY:  Do you do any kind of balance work?
ME:  Free Squatting and Deadlifts take care of a lot of that stability for me.  Since I started Deadlifting 2 years ago, I never throw my back out anymore unless I fuck up on a Squat or Deadlift.
TONY:  But Deadlifts are for the hamstrings.
ME:  Uh...no, I'm not talking about RDLs, but full deadlifts from the floor.
TONY:  That's what I'm talking about.
ME:  Well that kind of works everything along your posterior chain from the bottom of your skull down to your knees.
[skeptical look from Tony]
ME:  Um...well...all I can say is that the biggest improvement I ever got in my Deadlift was when I improved my T-Bar rows.
TONY:  Well whatever works for you I guess.

A little bit later, Tony was asking what kind of things I was looking for in a gym, and that included this exchange:
ME:  Round plates would be great.  Those angle-sided plates can be annoying when deadlifting.
TONY:  We have those.  What's annoying about them.
ME:  It's not a huge-deal, it's just that when the weights hit the floor, the bar has a tenendcy to shift out of position if it lands on the pointed part of the plate.
TONY:  What, are you letting go of the bar?
ME:  No, just in the dead stop between reps.
[skeptical look from Tony]
ME:  You know, when it's on the ground, those plates can cause it to shift a little bit and you have to reset your feet.
TONY:  The weight doesn't touch the ground when I do deadlifts.
ME:  ...Again, I'm not talking about RDLs, but full deadlifts.
TONY [a little exasperated]:  That's what I'm talking about.
ME:  So you come all the way down...
TONY:  And then go right back up.
ME:  So you do touch-and-go.
TONY:  No.  I don't.

Anyway, he pretty quickly came to the conclusion that I just wasn't looking for what he was tasked with selling, and I got to go workout.

Inclines were fine.

Body circuit was kind of a cluster fuck because this was the MOST CROWDED GYM I'VE EVER BEEN IN!  Moving between stations, I had to look both ways like I was crossing a busy street.  Crazy.  The chin-up station was no good for leg-raises for a variety of reasons, I tried a few sets, but it was so awkward that it was hard to even get the reps out.  I had to switch to sit-ups instead.

I'm hoping one of the other two nearby gyms is better suited to me than this one.

LRB 365: Conditioning. Week 4b. Hills

Hill-Sprints - 15 sprints @ 80%

Just like the first time through the week 4 numbers, the hardest part of this was limiting my speed.

LRB 365: Conditioning. Week 4b. Deadlift

BW - 191

Deadlift -
135X5, 5
155X5
185X3
225X2
275X1, 1, 1
225X5

BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

191 is a BW low going back to sometime in late 2011.

Drank too much and too late the night before.  Thinking about lifting just made me want to lay down, so I backed off the weight on the deadlifts a bit and focused on speed through lock-out.

Circuit all went pretty well actually.  Only had to Rest/Pause the push-ups.  This is the easier of the two bodyweight circuits, however.

LRB 365: Conditioning. Week 3b. Hills 2

Hill-Sprints - 12 sprints @ 85%

LRB 365: Conditioning. Week 3b. Bench

BW - 193

Bench -
BarX15
95X5, 5
135X3, 3
155X1, 1, 1
135X8

BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (neutral) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Hanging Leg-Raises - 3 up to 15, back down to 3

Switched some things up with  my diet.  193 is at least a 9 month low (maybe longer), but need to wait and see if it sustains over the next few weigh-ins.

Bench was all good, excepting the first set of 135X3 felt heavy for some reason.  Need to warm-up more?

This upper-body BW circuit is just significantly harder than the lower body day.  It's mostly having dips and push-ups in a circuit following benching, but leg raises are also harder than sit-ups.  Got through it with some rest/pause on push-ups in particular, but was sweating like crazy.

LRB 365: Conditioning. Week 3b. Hills

Hill-Sprints - 12 hills @ 85%

This was alright, and I actually had to start slowing myself down about half-way through because I was going to fast.  My legs were pretty sore from squatting, though.

LRB 365: Conditioning. Week 3b. Squat

BW - 198

Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X3
185X2
225X1, 1
245X1
185X5

BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4

Was out of town the last 10 days for vacation.  Glad bodyweight didn't jump too much.  Because of the vacation, and some other upcoming scheduling difficulties, I've decided to repeat weeks 3 and 4 of the conditioning phase.

Squats were alright.  245 was pretty slow, but 185X5 was as strong as last time.

The ladders were mostly fine.  I actually did this circuit every couple days while I was on vacation.  Still have to R/P push-ups on the 5th and 6th sets.

LRB 365: Conditioning. Week 4. Hills 2

Hill-Sprints - 15 hills @ 80%

Last workout before vacation.

LRB 365: Conditioning. Week 4. Incline

BW - 197

Incline -
BarX20
95X5, 5
115X3, 3
135X1, 1, 1
115X5

BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (neutral grip) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Hanging Leg-Raises - 3 up to 15, back down to 3

Slightly tweaked my right shoulder again, though not as bad as last incline session.  The strain clearly occurred on the incline benching this time, and now I suspect that was the culprit last time as well.  I'm generally doing inclines the same as flat bench, that is to say, with a close-grip and pausing the reps on my chest.  Next time I will try bringing the bar down only to about my chin and not pausing, and see what happens.

Bodyweight stuff was pretty solid, thought I still had to R/P the 5th and 6th sets.