Til' next time, keep on grinding.
Thursday, July 18, 2013
Refresher
Re-did the same heavy day I did last time - took maybe about 5 days off so I wanted to make sure all pistons were firing. Feels like awhile since I last pulled so I'm looking forward to it tomorrow morning. Cheers!
Til' next time, keep on grinding.
Til' next time, keep on grinding.
Tuesday, July 9, 2013
The Grind.
Strip away the fluff of a "gym rat" who has grown dependent on pills, powders, and posters and what do you have?
My self-imposed move away from pre-workout products and caffeine in general has taught me a lot about self-reliance. Obviously, there are physiological implications of stepping away from things that are a continual stress on the adrenal system, especially something that one consumes, rather than energy that is stress-induced.
In terms of sleep, it has forced me to fix my circadian rhythm. I don't want to be up at 3 in the morning, and waste an entire morning in bed. I don't want to drag my way through the "day," in the afternoon, feeling like garbage. I don't want to reason myself to justify wasting money on powders and pills. The shock of how fatigued I feel has come and gone, and I am left with a bad taste in my mouth.
I've heard of it, but never reached a point where if I didn't have any powder in that tub, I couldn't will myself to go train. If I didn't have my ritual fruit punch chemical xyz, it was already predetermined by the Gym Gods that I would have a bad day. But it felt close.
Screw that.
I needed to rediscover the drive that made me want it in the first place. Years ago, when I deployed, and I was too damn ashamed to ask anyone to teach me how to lift. When I picked up my fresh copy of Starting Strength from the care-package, and threw out all the trashy fitness magazine shit and all the mentalities that came with them. One thing snuck in. One catalyst crept its way into my training that stayed with me for the first 5 years of training with weights.
There is a reason why supplements are called f**king supplements. I can't figure why some folks seem to need a drink before, a drink during, and then another drink after their workouts. But then I look at myself and though I don't use intra or post workout drinks, I'm basically doing the same thing. I've seen the jokes on Facebook and Instagram too. The lament of scraping the bottom of your favorite tub and realizing you don't have any powder. Or opening your fridge and hanging your head in disappointment when you notice you're out of Monster or Red Bull.
So tonite was special, but in a different way. I was a little tired. Hell, my sleep is still adjusting itself and I decided screw it all I'm going to train anyway.
Two PRs. A squat of 275 for 5. A 185 bench for 5. Impressive? Nah, but then again why do I care whom I'm impressing? They're PRs. I'm not racing against time. This is my life. This is an eternal journey: there is no rush. If I PR'd my squat by 5 every two weeks, that's 130lb increase in a year. How many people squat 405 for reps? 500? 600? How many commit themselves to train that consistently for that long? For every person that can outlift me, there is another that is stronger than he. But you know what..
Who cares?
This year I have been able to define what training means to me. What a weight off my shoulders, to come to a place in my mind and heart that the only person I needed to beat, needed to impress, needed to outlift - was me. And now I have taken it a step further. I've shaken off the shackles of something advertised to bring the best out of me, and took up the challenge of bringing it out my-damn-self. What I don't need is a petty pump or veins slightly fatter on my forearm, what I need is an opportunity to push my body and mind to their limits and see what I'm really made of. And when I get there, to keep moving ahead.
A mile, a foot, or an inch. A step forward is still a step forward.
I didn't need the rocket fuel crap. Never did. All the motivation to train my ass off was always there from the beginning. It's time I sought it out to use it again.
It's time I dug deep.
My self-imposed move away from pre-workout products and caffeine in general has taught me a lot about self-reliance. Obviously, there are physiological implications of stepping away from things that are a continual stress on the adrenal system, especially something that one consumes, rather than energy that is stress-induced.
In terms of sleep, it has forced me to fix my circadian rhythm. I don't want to be up at 3 in the morning, and waste an entire morning in bed. I don't want to drag my way through the "day," in the afternoon, feeling like garbage. I don't want to reason myself to justify wasting money on powders and pills. The shock of how fatigued I feel has come and gone, and I am left with a bad taste in my mouth.
I've heard of it, but never reached a point where if I didn't have any powder in that tub, I couldn't will myself to go train. If I didn't have my ritual fruit punch chemical xyz, it was already predetermined by the Gym Gods that I would have a bad day. But it felt close.
Screw that.
I needed to rediscover the drive that made me want it in the first place. Years ago, when I deployed, and I was too damn ashamed to ask anyone to teach me how to lift. When I picked up my fresh copy of Starting Strength from the care-package, and threw out all the trashy fitness magazine shit and all the mentalities that came with them. One thing snuck in. One catalyst crept its way into my training that stayed with me for the first 5 years of training with weights.
There is a reason why supplements are called f**king supplements. I can't figure why some folks seem to need a drink before, a drink during, and then another drink after their workouts. But then I look at myself and though I don't use intra or post workout drinks, I'm basically doing the same thing. I've seen the jokes on Facebook and Instagram too. The lament of scraping the bottom of your favorite tub and realizing you don't have any powder. Or opening your fridge and hanging your head in disappointment when you notice you're out of Monster or Red Bull.
So tonite was special, but in a different way. I was a little tired. Hell, my sleep is still adjusting itself and I decided screw it all I'm going to train anyway.
Two PRs. A squat of 275 for 5. A 185 bench for 5. Impressive? Nah, but then again why do I care whom I'm impressing? They're PRs. I'm not racing against time. This is my life. This is an eternal journey: there is no rush. If I PR'd my squat by 5 every two weeks, that's 130lb increase in a year. How many people squat 405 for reps? 500? 600? How many commit themselves to train that consistently for that long? For every person that can outlift me, there is another that is stronger than he. But you know what..
Who cares?
This year I have been able to define what training means to me. What a weight off my shoulders, to come to a place in my mind and heart that the only person I needed to beat, needed to impress, needed to outlift - was me. And now I have taken it a step further. I've shaken off the shackles of something advertised to bring the best out of me, and took up the challenge of bringing it out my-damn-self. What I don't need is a petty pump or veins slightly fatter on my forearm, what I need is an opportunity to push my body and mind to their limits and see what I'm really made of. And when I get there, to keep moving ahead.
A mile, a foot, or an inch. A step forward is still a step forward.
I didn't need the rocket fuel crap. Never did. All the motivation to train my ass off was always there from the beginning. It's time I sought it out to use it again.
It's time I dug deep.
Til next time, keep grinding.
Monday, July 8, 2013
Consistency
A late post - here's the work done a few days ago..
SQUAT
135x5
165x5
205x5
235x5
275x3
205x8
BENCH
95x5
115x5
135x5
155x5
185x3
125x8
Accessory:
Lat pulldown 5 x 10
Leg Extension 5 x 10
SQUAT
135x5
165x5
205x5
235x5
275x3
205x8
BENCH
95x5
115x5
135x5
155x5
185x3
125x8
Accessory:
Lat pulldown 5 x 10
Leg Extension 5 x 10
Tuesday, July 2, 2013
Training with DOMs
Skippity doo dah...
Squat
135 x 5
165 x 5
205 x 5
205 x 5
Paused at the bottom on the 205s. I wanted to really reach depth and then some today, plus my sore legs were starting to bug me so this was my way of telling them off.
OHP
75 x 5
95 x 5
105 x 5
125 x 3 (/5)
The 125 caught me off guard. I've got a hunch maybe the jump was too big, or I didn't rest long enough. I was a bit bummed at finishing it off at three reps, the last being a push press.
Deadlift
185 x 5
215 x 5
255 x 5
285 x 4 (/5)
By the last set of deadlifts my lower back was feeling like an inflated bicep doing too many curls. My GoPro died before 285, which ended up being a good thing as it forced me to take a side-perspective with my iPhone - something I should've done to begin with. I like the back angle and shoulder placement, but noticed my hip rise early with the pull. I'd like to keep low and drive my hips back on my next run. By the 4th rep I was inexplicably stiff.
Still, an overall good day today. Finished off with the accessory work - lots of volume!
Incl. Barbell Bench (Pause rep)
95 x 10
95 x 10
95 x 10
95 x 8
95 x 8
Fat Grip Rack Pulls (w/ 5 sec. hold)
135 x 2
135 x 2
135 x 3
135 x 3
115 x 5
So I decided to do some kettlebell work yesterday - a tabata style circuit that incorporated a lot of swings. Sure I did a heavy squat session the day before, and I knew I had pulls the following evening (just a few hours ago as of this writing), but I said the heck with it and did it anyway. It was a great circuit, but I reaped the "rewards" later that afternoon and all of today.
I was sore.
Training with DOMs, or delayed onset muscle soreness, can be discouraging for a lot of people. I've experienced days where I simply did not want to move around, and just wanted to lie in bed. There is some merit to training with DOMs though.
One way to relieve the soreness of DOMs, surprisingly, is going against the grain and heading down to the gym anyway. Simply picking up the barbell and going through the same range of motion is a more dynamic method of stretching out the muscle tissue. After all, you are moving through the same ranges of motion that you previously did when you got sore in the first place. Heavy barbell squats got your hamstrings and glutes aching? Warm up and then do some body weight squats. Maybe even some squats with an empty barbell on your back.
In addition to moving the muscles through the ideal ranges of motion, you're continuing to provide a stimulus to the muscle tissue. The limited range of motion caused by muscular soreness can create problems with movement patterns if the disruption is chronic enough. I already deal with this with knee tendinitis, and it's all I can do to maintain strict form even when it's feeling particularly sore.
And of course, static stretching and foam rolling. Love foam rolling; so much so I went and bought one for myself to use at home. If you have yet to try this out, give it a go. Write down some movements and then grab it at your gym, if they have them (they should otherwise they're cheating you out of a great tool). Drive that damn thing into the deep recesses of your muscle tissue and be prepared to scream. Once you get used to it, you'll wonder how you went without one.
I'll try and remember to write a little bit about my experience with PNF stretching as well. Check the link if you have some time, that stuff is just as great.
'Til next time, keep squatting.
Squat
135 x 5
165 x 5
205 x 5
205 x 5
Paused at the bottom on the 205s. I wanted to really reach depth and then some today, plus my sore legs were starting to bug me so this was my way of telling them off.
OHP
75 x 5
95 x 5
105 x 5
125 x 3 (/5)
The 125 caught me off guard. I've got a hunch maybe the jump was too big, or I didn't rest long enough. I was a bit bummed at finishing it off at three reps, the last being a push press.
Deadlift
185 x 5
215 x 5
255 x 5
285 x 4 (/5)
By the last set of deadlifts my lower back was feeling like an inflated bicep doing too many curls. My GoPro died before 285, which ended up being a good thing as it forced me to take a side-perspective with my iPhone - something I should've done to begin with. I like the back angle and shoulder placement, but noticed my hip rise early with the pull. I'd like to keep low and drive my hips back on my next run. By the 4th rep I was inexplicably stiff.
Still, an overall good day today. Finished off with the accessory work - lots of volume!
Incl. Barbell Bench (Pause rep)
95 x 10
95 x 10
95 x 10
95 x 8
95 x 8
Fat Grip Rack Pulls (w/ 5 sec. hold)
135 x 2
135 x 2
135 x 3
135 x 3
115 x 5
So I decided to do some kettlebell work yesterday - a tabata style circuit that incorporated a lot of swings. Sure I did a heavy squat session the day before, and I knew I had pulls the following evening (just a few hours ago as of this writing), but I said the heck with it and did it anyway. It was a great circuit, but I reaped the "rewards" later that afternoon and all of today.
I was sore.
Training with DOMs, or delayed onset muscle soreness, can be discouraging for a lot of people. I've experienced days where I simply did not want to move around, and just wanted to lie in bed. There is some merit to training with DOMs though.
One way to relieve the soreness of DOMs, surprisingly, is going against the grain and heading down to the gym anyway. Simply picking up the barbell and going through the same range of motion is a more dynamic method of stretching out the muscle tissue. After all, you are moving through the same ranges of motion that you previously did when you got sore in the first place. Heavy barbell squats got your hamstrings and glutes aching? Warm up and then do some body weight squats. Maybe even some squats with an empty barbell on your back.
In addition to moving the muscles through the ideal ranges of motion, you're continuing to provide a stimulus to the muscle tissue. The limited range of motion caused by muscular soreness can create problems with movement patterns if the disruption is chronic enough. I already deal with this with knee tendinitis, and it's all I can do to maintain strict form even when it's feeling particularly sore.
And of course, static stretching and foam rolling. Love foam rolling; so much so I went and bought one for myself to use at home. If you have yet to try this out, give it a go. Write down some movements and then grab it at your gym, if they have them (they should otherwise they're cheating you out of a great tool). Drive that damn thing into the deep recesses of your muscle tissue and be prepared to scream. Once you get used to it, you'll wonder how you went without one.
I'll try and remember to write a little bit about my experience with PNF stretching as well. Check the link if you have some time, that stuff is just as great.
'Til next time, keep squatting.
Monday, July 1, 2013
Prepare. Perform. Prevail
Squat
Worked up to 265 x 5 today. It felt alright, but I could myself starting to lose a bit of balance on the last set, probably about the 4th rep in. Otherwise a good squat day today.
Bench
175 x 5
Easy peasy. I found my grip today and felt tight. I had to do the first three sets up to 135 on a incline bench as the others were taken. Maybe it helped?
Row
Knocked out the RDLs instead. I decided on the spot that my rows were doing well enough, and that I'd benefit more from RDLs in lieu of it to strengthen my posterior chain. It worked out well, and I was able to complete it all before the back pump settled in. Maybe I'll keep it up again next week, and reserve the row for Day 3's in the future.
I'm feeling pretty good! Primed for tomorrow's pulls and grip work.
'Til next time, keep squatting.
Worked up to 265 x 5 today. It felt alright, but I could myself starting to lose a bit of balance on the last set, probably about the 4th rep in. Otherwise a good squat day today.
Bench
175 x 5
Easy peasy. I found my grip today and felt tight. I had to do the first three sets up to 135 on a incline bench as the others were taken. Maybe it helped?
Row
Knocked out the RDLs instead. I decided on the spot that my rows were doing well enough, and that I'd benefit more from RDLs in lieu of it to strengthen my posterior chain. It worked out well, and I was able to complete it all before the back pump settled in. Maybe I'll keep it up again next week, and reserve the row for Day 3's in the future.
I'm feeling pretty good! Primed for tomorrow's pulls and grip work.
'Til next time, keep squatting.
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