BW - 224
Squats - 235X5, 5
Press - 105X5, 5, 5
Pulldowns - X10, 10, 10, 10 (to a top set)
Tempo Run - 2.5 miles, 00:27:00 (00:10:43/mile)
All good. Except I got a stitch in my side on the run starting around minute 23. Not sure if that's because I've slacking on getting conditioning in more than 1X a week.
Monday, October 17, 2016
Friday, October 14, 2016
Texas Method Team Training. Week 3. Volume Day
BW - 226
Squat - 265X5X5
Bench - 185X5X5
Deadlift - 190X10X2
Everything went well. Squats are still finding the relatively pain free middle-path between the lingering low-back/left hip strain, and last week's fading ab strain.
Bench is getting further dialed in to the following new cues:
1) Get way up on my traps
2) Don't let breathing cause a loss of tightness between reps
3) Keep the elbows fairly tucked for as long as possible to lock-out
That last is much better on my shoulders.
Deadlift is finding the lowest starting hip position where they don't shoot up and knees don't get in the way.
Squat - 265X5X5
Bench - 185X5X5
Deadlift - 190X10X2
Everything went well. Squats are still finding the relatively pain free middle-path between the lingering low-back/left hip strain, and last week's fading ab strain.
Bench is getting further dialed in to the following new cues:
1) Get way up on my traps
2) Don't let breathing cause a loss of tightness between reps
3) Keep the elbows fairly tucked for as long as possible to lock-out
That last is much better on my shoulders.
Deadlift is finding the lowest starting hip position where they don't shoot up and knees don't get in the way.
Tuesday, October 11, 2016
Texas Method Team Training. Week 3. Intensity Day
BW - 225
Squat - 305X5
Bench - 205X3
Deadlift - 305X5
Squat went better than expected. Strength is no doubt there, but I have to walk the fine line between and ab and low-back strain. Still, the work set was better than several of the warm-up sets.
Missed my 4th rep on bench. Coach said, "Good news! We're going to triples now." Haha.
Deadlift also went surprisingly well. Early on, the low back strain was giving me a lot of trouble. On the work set, I started the pull with my hips a little lower and was able to get my legs more involved in getting the bar to my knees.
Squat - 305X5
Bench - 205X3
Deadlift - 305X5
Squat went better than expected. Strength is no doubt there, but I have to walk the fine line between and ab and low-back strain. Still, the work set was better than several of the warm-up sets.
Missed my 4th rep on bench. Coach said, "Good news! We're going to triples now." Haha.
Deadlift also went surprisingly well. Early on, the low back strain was giving me a lot of trouble. On the work set, I started the pull with my hips a little lower and was able to get my legs more involved in getting the bar to my knees.
Monday, October 10, 2016
Texas Method Team Training. Week 2. Recovery Day and Tempo Run
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.
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.
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.
Subscribe to:
Posts (Atom)
