Week 4 Re-cap

I'll stick to the maxes for today's recap:

Squat: 275 x 3

My focus was on the squatting high-bar tonite, and of course, the hip-back emphasis that I've been harping on all week. Out of the hole, I was driving the heck out of it all and it was an otherwise good night. Low back was a tad tired, maybe sore (I'll know for sure tomorrow).  Other then that, it was a great night for squatting!

Bench: 175 x 3

I really didn't feel the same tightness that I had going for me on Saturday, and I'm not too sure why. Nonetheless, I hit the numbers I wanted to tonite but if I want to keep the same level of confidence going into the heavier weeks I better find out what made my bench earlier this week so easy. I used, or tried to use, the same grip with using my middle finger on the inner-most ring of the bar at my gym (this is more of a personal reference at this point.) I've read the experiences of others who've noticed differences in a little as an inch in terms of grip width and pressing ability, though hopefully I won't encounter that issue so early on.

Row: 125 x 5

I didn't have the platform tonite, so it felt a bit off using the smaller 25lb plate inside the power rack. I'm wondering if I was pulling from a deficit or not. Still, I hit the numbers though I did feel a bit funny after this set.

Accessory work:
I noticed in my hand-written log that I hadn't done accessory work on these high-volume days in weeks. Bad bad bad me. So, I made it a point to stick it out and since I didn't have the other half along tonite it was easier to stick around the gym for a bit longer.

DB Fly
15 x 12
25 x 12
25 x 12
30 x 10

My left wrist was a bit sore; all-around this exercise just did not feel right. I'm still trying to find the right accessory movement for my chest to bring up my strength and speed from the bottom of the press.

DB Row
35 x 10
35 x 12
40 x 12
40 x 10
35 x 10

The first two sets felt pretty awesome. I think after this upcoming week I have a definitive idea on what pulling movement I want for the volume day in terms of bringing up my weaknesses.

Leg Ext.
Four sets of ten, increasing the weight and going more by feel than anything else. The last set was for 15. I tend to stay away from machines but leg extensions have done wonders for my knee health and strength and so it'll be a staple in my routine for as long as I can benefit from it.

And of course, foam rolling.





This week was a little more challenging. My focus for the next two days will be ample rest, some stretching and mobility, and hopefully a jog or two somewhere in there. I'm pretty sure next week will highlight what my weaknesses are for sure and by then I'll do some reading up on good exercises for them. I already know my grip is killing me on the deadlift. With my focus on the hip "drive" (still looking for the right word for this, hip drive just doesn't sound right), my low back strength is critical in both the squat and pull. Two weeks ago the RDL day felt fantastic, and I enjoyed my DOMS. For some reason, this week I just couldn't pull it out of my ass and quit early two sets in due to back pumps. I'll try it again.


That's about it! Time to sleep now, I'm pooped.


Til next time, keep squattin'!

Recipe: Cookie Dough Ice Cream (gluten and dairy free) From EliteFTS' Facebook Page

Squats, Benches, and Pulls Oh My..

Sunday's work:
Squat
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5

As with last week, I'm continuing to focus on my back and hip position throughout the squat. After the first set I ditched the shoes and went barefoot. It was a lot better, and I immediately noticed the difference. Next time I'll need to record from behind myself.

Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

The bench work was lighter and allowed me the opportunity to continue practicing thoracic and lower body tightness. The presses felt great out of the bottom and everything stayed solid throughout.

Row
95 x 5
95 x 5
95 x 5
105 x 5
115 x 5

The focus today was bringing my body lower; when I reviewed the video during the first few sets I noticed that my upper torso was inclined more than I wanted it to be. More than anything I'm doing my rows Pendlay style - that is, I'm resetting the weight each rep and ultimately I'm keeping my upper body at or near parallel with the ground. At least as much as my anthropometry could allow.

My accessory work included RDLs but for the life of me I couldn't even get through the second set because of the back pumps. I went instead with some glute/ham bridges and used the opportunity to do leg raises since I was already on the ground.



This evening's work.
Squat
135 x 5
165 x 5
195 x 5
195 x 5

Awesome squatting today. I can definitely tell that the focus on my hip position, using the self-coaching cue "back" as in squat back, has improved because I could actually feel my glutes and hams more sore than is typical.

Overhead Press
75 x 5
95 x 5
105 x 5
115 x 5

These were surprisingly tough, but I got through them.

Deadlift
135 x 4
185 x 5
225 x 5
255 x 4
285 x 5

At 255, I could tell my grip strength was really lacking. My grip and forearms are horrible, something I'm vowing to work on over the next couple weeks as the pulls get gradually heavier. I used straps on the 285 and it was a piece of cake. So at least I know my posterior chain is doing good; it's the grip that's killing me on this lift.

Accessory work: pulldowns, deadlifts off pins set just below the knee with fat grips (135), with five second holds, and leg raises.





Balance. It's something not only relevant to weightlifting, but in all parameters of my health. More and more am I becoming increasingly aware of how important this is for me. Diabetes, cancer, obesity-related ailments - these are all things that lay dormant in my bloodline. In my genetics. And though one of these things may inevitably fall into it's place in my life someday, it's all I can do to fight the good fight and prolong the approach. Perhaps, maybe, I can change it for the better. I know genetics and DNA don't necessarily work that way, but maybe, just maybe, I can do something for the generations after me. My children. And their children, their children's children. And so on. Somehow I feel that if I put a stop to this now, I can change it for the better. Alvie agrees, and she goes well out her way to train when she can as well.

Balance. Strength, body and mind. Muscle, and heart. I took some time to revisit running on Monday. Perhaps, I'll do it again. And continue to reflect on the empowerment of well-roundedness.

Be good at everything. Suck at nothing.





Keep on squattin.

Balance: Life and Lifting

SQUAT
135 x 5
155 x 5
185 x 5
225 x 5
265 x 2
185 x 8

Need flats asap. Tabata circuit the day before, or something, beat up my legs pretty bad this week. I need to take the weekend to truly recover. Eat, sleep, and find time to stretch and work on mobility.

ROW
95 x 5
95 x 5
95 x 5
115 x 5
135 x 3
95 x 8

The rows felt good. The last eight reps really pumped up my back and I was walking out of the gym like an old man. No bench or any accessory work today. I may continue this tmrw but it'll depend on how busy I'll be in the afternoon/evening.




Balance. I truly believe that whatever our hobbies are, if they are worth the time and effort put into them, they should not be a separate component to our lives. There is a certain synergy that comes from involving your loved ones in some aspect to the things we enjoy. I realize that for many, these hobbies are a sort of "escape" from the obligations of life. Work, bills, chores, school, even family and friends - from time to time some folks just like to separate and devote time to themselves.

Void of noise, literal and figurative; void of thought and rationality. Just the self, the being, the body and the soul. Sometimes, we like to be left alone.

Don't get me wrong: this isn't a call to completely involve our loved ones in our craft. Rather, it is imperative to allow both aspects of our lives to work together. Balance. Synergy. Rhythmic interaction. It allows our passions to maintain an element of practicality, lest we wallow in frustration when we are denied the things we take solace in.

At one point I longed for my wife to pursue heavy weightlifting. I realized quickly that my obligation was not to coerce her into what MY ideal role was, but rather facilitate and encourage her own personal growth as a person. It's something I think many of us forget. We become to engrossed in our own pursuits that we demand the attention of others towards it. Our passion in accomplishing our goals, whether it's finishing a marathon or totaling 2000 lbs in a meet, should be the focus of sharing, not the goals themselves.

Let your energy reflect and inspire others to approach their lives with zest and passion. Shine, that others may do the same.



'Til next time; keep squattin'.

Get The Mind Right. The Body Will Follow.

Some rambling:

I've been training my mind and spirit as hard as the body. I'm beat up, week in and week out. My knee aches from the loads on my back, my head hurts from the stress and worry of my wife's health (working two jobs), and my spirit is tested with the challenge of changing my lifestyle for the better.

I'm experimenting with the idea of tempering my mind with steel. It's a toughening up of my view of the world, and it's made me empathetic towards others at times. But, I continually remind myself to remain grounded in humility. For every success we acquire, we must remain humble in the failures encountered to get there.

There are some amazing youtubers and athletes who write up articles out there that are in this journey to bring out the best in themselves. I find that as we begin to grow stronger, in body and mind, the effect we have on those around us threaten to change us, for better or for worse. Some will be intimidated by change; others, frustrated that we aren't who we were before.

I stand by what I've said from time to time. Surround yourself with people who want to succeed. Surround yourself with people that make a positive impact on your life. Allow your influence to enter the lives of those who are "falling behind." Help them - don't be empathetic. Let your actions speak louder than your words. And lastly remember that sometimes, like many of us were at some point in our lives, those who refuse to better themselves are content with their lives as it is already.


School is expensive as heck. I don't want to be caught in the "rat race." Training is a love/hate, though right now I love it and look forward to it everyday. I'm thankful for every moment I spend with my wife - one of the few who push me beyond any imaginable limit.

I must continue to push. I must continue to strive and strengthen myself: body and mind.



'Til next time, keep squattin.

Deadlift Focus: Explosiveness

Squat
135 x 5
155 x 5
185 x 5
185 x 5

The depth on Saturday left a bad taste in my mouth, so today's focus was getting low in the hole.


Overhead Press
75 x 5
95 x 5
105 x 5
115 x 5

Stayed tight; self-coaching cue of the day: "under." Kept the weight centered and over the traps.


Deadlift
135 x 5
175 x 5
205 x 5
245 x 5
275 x 5

Speed, speed, and more speed. I came across Pete Rubish's channel a few days ago after seeing his awesome depth squat in a meet covered by Mark Bell, and was impressed with the speed and aggressiveness with which he approached his deadlifts. Needless to say it's left an impression on my pulls today and so I walked up to the bar with the same goal in mind. The pulls felt great, and 275 went up easy. It's a slow journey up, but form is my mantra and if it goes up, it goes up. Finished off with some pulldowns and legs raises with my friend. Damn core cramped up.




Til next time; keep on squatting.

5x5 stuff. (New cycle)

Round 1 has started. Worked up to 255 x 5 today. Looking at the video I see two things: butt wink and knees going further that I'd like. I could feel the weight shifting towards the toes. It's time to rid myself of the oly shoes and head back to flats. The old chucks are gone so I'll have to make a note to grab a new pair.

Other work today:

Bench:
85 x 5
105 x 5
125 x 5
145 x 5
175 x 3

Row
55 x 5
95 x 5
95 x 5
105 x 5
105 x 5

RDL
95 x 10
95 x 10
95 x 7
95 x 8
95 x 3

Back pumps were horrendous.

Cable crunches
45 x 10
45 x 10
55 x 10
55 x 6
45 x 10





'Til next time; keep on squatting.

Updates!

I like to keep things short and simple, so here goes:



I'm not pursuing kinesiology anymore. I'm am allowing myself the chance to pursue a career that requires an extraordinary amount of discipline to accomplish, and that means I am going into computer engineering. Yes, it's something I want to do; and yes, I am aware of the work involved.

I am cycling back and forth between the 5/3/1 and the standard progression of the 5x5. I'm getting stronger however I won't have the opportunity to train at UFC gym for much longer. It's been an awesome privilege thus far; that place has certainly been a favorite gym of mine.

The reason why I won't be able to train there much longer is because Alvie and I will be purchasing a house this year. In fact, we are on the waiting list for a developing community right now. And you can bet your ass I've already drawn up plans for a garage gym.

My own garage gym.

In the mean time, it'll be back at the Pearl Harbor Fitness Center for the next couple of months. At least it's free.

I'm also planning on training for an actual meet, my first. But that won't be until sometime next year. I'm nowhere near where I need to be to compete at the current moment.


'Til next time - keep on squatting.