BW - 223
Squat - 235X5, 5
Press - 110X5, 5, 5
Pulldowns -
X10, 10, 5 (to a top set)
X8 (back-off, AMRAP set)
Tempo Run - 3 miles @ 00:34:00
Ab strain still making squatting a giant pain in the ass.
I'll probably stay at this press weight for recovery day. Feels like it's getting a bit hard for this day.
Generally feeling weak on this day. I was supposed to do 4 sets of pull-downs to a top-set, but only got half way through the 3rd set.
Tempo run went fine, though.
Monday, October 10, 2016
Friday, October 7, 2016
Texas Method Team Training. Week 2. Volume Day
BW - 221
Squats - 260X5X5
Bench - 180X5X5
Deadlift - 185X10X2
Coach had me working on contracting my abs harder to try and help out with the hip/low-back issue. It worked, BUT on the 3rd rep of my 3rd set of squats, something went POP under a rib on the left side. Nothing terrible, but made it so I couldn't keep contracting my abs that way. All I could do was laugh.
Bench went really well. Tightening up the technique even more. Today the focus was on staying super tight, up on my traps, and not relaxing at all when I took a breath between reps. It made the breathing harder, but the lifting stronger.
My hip/low-back thing was bugging me on Speed DL as well. We tried lowering the starting position for my hips just a bit, and that helped. We'll have to see how that handles on intensity day.
Squats - 260X5X5
Bench - 180X5X5
Deadlift - 185X10X2
Coach had me working on contracting my abs harder to try and help out with the hip/low-back issue. It worked, BUT on the 3rd rep of my 3rd set of squats, something went POP under a rib on the left side. Nothing terrible, but made it so I couldn't keep contracting my abs that way. All I could do was laugh.
Bench went really well. Tightening up the technique even more. Today the focus was on staying super tight, up on my traps, and not relaxing at all when I took a breath between reps. It made the breathing harder, but the lifting stronger.
My hip/low-back thing was bugging me on Speed DL as well. We tried lowering the starting position for my hips just a bit, and that helped. We'll have to see how that handles on intensity day.
Texas Method Team Training. Week 2. Intensity Day
BW - 223
Squat - 295X5
Bench - 200X5
Deadlift - 295X5
The lingering strain in my left hip and low back is making squatting harder than it should be. Strength is there, but everything is tentative working around the hip.
Bench was pretty heavy, but I'm making some modifications to technique that may help.
Deadlift was frustratingly heavy, but we're making some mods here as well.
Squat - 295X5
Bench - 200X5
Deadlift - 295X5
The lingering strain in my left hip and low back is making squatting harder than it should be. Strength is there, but everything is tentative working around the hip.
Bench was pretty heavy, but I'm making some modifications to technique that may help.
Deadlift was frustratingly heavy, but we're making some mods here as well.
Monday, October 3, 2016
Texas Method Team Training. Week 1. Recovery Day and Tempo Run
BW - 224
Squats - 230X5, 5
Press - 105X5, 5, 5
Pull-Downs - X10, 10, 10, 8 (to a top set)
Tempo Run - 2.65 miles @ 00:30:00
My intention for this program is to put Tempo Runs the day after Intensity and Volume days. That didn't work out this week, so I tried doing it after my Recovery work-out. Proved to be no trouble at all. I didn't go in with a target pace. Just wanted to hit a comfortable jog, 15 minutes out and 15 minutes back. The cool thing is this pace ended up being a little bit faster than my last, sub-race pace runs leading up to the 5K. And felt easy.
Squats - 230X5, 5
Press - 105X5, 5, 5
Pull-Downs - X10, 10, 10, 8 (to a top set)
Tempo Run - 2.65 miles @ 00:30:00
My intention for this program is to put Tempo Runs the day after Intensity and Volume days. That didn't work out this week, so I tried doing it after my Recovery work-out. Proved to be no trouble at all. I didn't go in with a target pace. Just wanted to hit a comfortable jog, 15 minutes out and 15 minutes back. The cool thing is this pace ended up being a little bit faster than my last, sub-race pace runs leading up to the 5K. And felt easy.
Friday, September 30, 2016
Texas Method Team Training. Week 1. Volume Day
BW - 225
Squats -
255X5, 5
285X5
255X5, 5
Bench - 175X5X5
Deads - 180X10X2
We forgot to swamp a teammates weight out for mine on the 3rd set of squats. The whole set I was like, "Fuck, I guess I need to take longer rests."
Bench went really well after that same teammate pointed out that I was losing tightness between reps and kind of inching up the bench when I took a breath at the top. Next sets, I got even tighter and really focused on kind of "getting my neck on the bench." A lot of other issues I'd been cueing hard seemed to clear up with this one.
Speed Deads: working on starting on my heels, squeezing the chest up hard just before the start, and pushing through my heels at the start.
Squats -
255X5, 5
285X5
255X5, 5
Bench - 175X5X5
Deads - 180X10X2
We forgot to swamp a teammates weight out for mine on the 3rd set of squats. The whole set I was like, "Fuck, I guess I need to take longer rests."
Bench went really well after that same teammate pointed out that I was losing tightness between reps and kind of inching up the bench when I took a breath at the top. Next sets, I got even tighter and really focused on kind of "getting my neck on the bench." A lot of other issues I'd been cueing hard seemed to clear up with this one.
Speed Deads: working on starting on my heels, squeezing the chest up hard just before the start, and pushing through my heels at the start.
Tuesday, September 27, 2016
Texas Method Team Training. Week 1. Intensity Day
BW - 226
Squat - 285X5
Bench - 195X5
Deadlift 285X5
First "real" day training with the team, and it was the day after my 5K race. We kind of felt it out to see what would work and give us a starting point. We were conservative with Squats because of the race, and because there is some nagging tightness in my left hip/low-back area. A little more aggressive with Bench, and then decided to keep Deadlift on pace with Squats.
Squat - 285X5
Bench - 195X5
Deadlift 285X5
First "real" day training with the team, and it was the day after my 5K race. We kind of felt it out to see what would work and give us a starting point. We were conservative with Squats because of the race, and because there is some nagging tightness in my left hip/low-back area. A little more aggressive with Bench, and then decided to keep Deadlift on pace with Squats.
Monday, September 26, 2016
5K Results
5K Race: 00:27:57
Beat my target time by 3 seconds. When I rounded the bend heading for the finish line, and saw the clock was at 27:52, I just sprinted the rest of the way.
The race was hard, and I was having to push myself mentally a lot at times. Especially the 1/4 mile after the half-way mark, when there was a long, slight incline over concrete. Once I got into the 3rd mile it was alternating between trying to zone out but then pushing myself if I felt pace was lagging.
Training must have been on the good side as I beat my goal and never broke down along the way. Props to Complete Human Performance and Alex Viada's programming.
Glad I did it. Way less time than a PL meet!
Beat my target time by 3 seconds. When I rounded the bend heading for the finish line, and saw the clock was at 27:52, I just sprinted the rest of the way.
The race was hard, and I was having to push myself mentally a lot at times. Especially the 1/4 mile after the half-way mark, when there was a long, slight incline over concrete. Once I got into the 3rd mile it was alternating between trying to zone out but then pushing myself if I felt pace was lagging.
Training must have been on the good side as I beat my goal and never broke down along the way. Props to Complete Human Performance and Alex Viada's programming.
Glad I did it. Way less time than a PL meet!
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