Another 24

[Jim Ouini]

Week 10 Day 2

Had to work late today so I went to the gym.

Clean Pull
1 x 10 (RDL)
135 x 8 (RDL)
135 x 3
225 x 2 x 3
275 x 1
315 x 1, x 3
335 x 2 x 3

Too heavy and had some hip twinge - couldn't pop my hips very well. Form no good, as a result.

CG Bench
Bar x 10
135 x 5
185 x 1
205 x 1
235 x 3 x 3

Good sets, I felt pretty strong and it was nice to lie down after pulling . Last rep I paused on my chest and had enough in the tank to explode up.

Next to me some guys were benching with 35's on each side - no biggie we all start somewhere but I overheard the ring leader tellling them that soon they'd be putting on 45's and 'that's the big pie - that's the big one'. Like it was the holy grail. I kinda chuckled a little, I'd never heard a plate called the 'big pie' before. I may use it.

BB row
Bar x 10
135 x 5
185 x 1
235 x 3 x 3

Back a little tired from clean pulls so these weren't as snappy as I'dve liked. Warmups were minimal so I didn't feel comfortable really until the last set.

Overall: Good CG bench, clean pull and rows were no good. Ah well.

 

[anotherbutters]

Watch the cals on those big pies bro

 

[Jim Ouini]

Week 10 Day 3

Couldn't work out yesterday so I had an extra days rest. Good thing

Worked out at home, weights in kg's. Warm out again and had to eat Chinese food last night - since I'm Chinese I guess it was just 'food' /Seinfeld - which isn't my favorite, especially the night before lifting.

No excuses, though, after all it was last day of this cycle.

Back Squat
Bar x 2 x 10 (FS/BS)
60 x 2 x 5
82 x 2 x 2
102 x 3
125 x 3 (hard)
152 x 2.5, x 1 (no belt 1 x 2.5 PR )

vid

Arrgh. I lost my focus on my last rep of 152 and had a stumble at the end. I felt fairly strong but I just didn't stay tight enough. I tried it again after a few minutes rest but didn't have it in me so I just dumped the bar on my 2nd rep. Oh well.

Incline Bench
Bar x 15
60 x 5
75 x 3
82 x 3
105 x 3 (PR I suppose)

vid

First time I've inclined at home with my new bench (craiglist rocks ) I think the incline might've been a notch lower than at the gym but when I raised it, it seemed high. I didn't want to take any chances with no spotter so I just left it as is. Moderately hard reps but never in doubt.

BB row
Bar x 8
60 x 5
80 x 3
105 x 3
125 x 3 (humped the bar)

105 was decent. I wanted to try 125 to see where my row was and suffice it to say it's dropped off a lot, as I was on a pogo stick doing these, even with straps

vid

Overall: Kicking myself on that last rep of squats but what can you do.

Final comment: Successful run, methinks. Set a couple PR's and emerged relatively unscathed healthwise. I may take an easy week and then start it all again subbing in Week 2 weights into Week 1. Pondering exercise subs this weekend.

Thanks for reading

 

[blut wump]

It's been a good ride and great to finish on a run of squat PRs.

That's one of the most distressing feelings when squatting. You know you have strength for the last rep but you just lose something as you get down and then there's no way you're coming back up.

Congrats on getting another cycle down.

 

[Jim Ouini]

Thank you sir

Funny thing about that 3rd rep, I was well out of the hole and pitched forward as I grinded past my sticking point. It's a good thing to remember for the next time.

 

[Jim Ouini]

Week 1 Day 1

Worked out at home, weights in kgs. Tough workout, too tough for Week 1. I overestimated myself, especially squatting.

Dip 'n dive drill
Bar x 5 x 5

I think I'll do these as my warmups each workout out from now on. Still too slow but foot stomp is coming along.

Squat
65 x 2 x 5
85 x 2
100 x 1
125 x 2 x 6
115 x 2 x 6

Yipes. I had thoughts that it was just getting used to this rep range, but on the other hand 125 was mid-volume phase weight from my last run so maybe it was just too heavy. Anyway, 125 was tough and the last rep on the 2nd set was a grinder. So I decided to step back to 115 and even those were kinda hard. Hips felt pretty tight, I never really felt comfortable coming out of the hole today. Oh well, maybe one of those days, I just laid around all day before working out.

Bench
Bar x 15
65 x 6
85 x 6
95 x 6
100 x 6

Used my new bench and didn't like it - too cushiony and I found out later it was a notch below flat so it was a very slight decline, which explains why I had problems unracking the bar. Weight itself wasn't that hard except the last rep at 100 I had to push.

Clean Pull
65 x 2 x 3
85 x 2 x 3
105 x 2 x 3

Enthusiasm waning by now. Got 'em over quick and called it a day.

Overall: Ugh. Not an ideal opening day what with overshooting my squat and messing up my bench angle. Will have to bounce back on Wed.

BTW, this 4 x 6 run will be:

M:
Squat 4 x 6
Bench 1 x 6
Clean Pull 2 x 3

W
Front Squat 3 sets of 5 adding weight each set, then 4 progressively heavy triples (per Biggt)
Trap Bar DL or RDL or SLDL 4 x 6
Incline Bench 4 x 6
Pullup 4 x 6

F
Squat 1 x 6
Bench 4 x 6
Clean Pull 6 x 3

Then deload/intensity, just like last time. Oh I was thinking of doing some bi's and tri's this time around. We'll see.

 

[Protobuilder]

Great to see a successful cycle end, and a new cycle begin. Sometimes that first day back is real tough and maybe you need a few more days off. I always want to jump right back in too but the body isn't always willing.

I like your set up. You're not going to row at least one day? I've tried doing clean pulls on 2 cycles and it never fails, I wind up doing rows by the end. LoL What are your goals this time? Same as always? Get stronger? Gain a few pounds?

Good luck, Jim.

 

[blut wump]

Good to see a new one under way. Stay healthy.

 

[Jim Ouini]

Yep yep PB that first day of going back to 'high reppers' is a killer. I think there was a real disconnect between where I thought I should be and where I was lol. Ah well.

As far as rows, I thought about it for awhile - I really want to get better at clean pulls and make sure I drill the form to eventually help my powerclean. OTOH, I like GP rows so it may make sense to sub it in for my pull on Wednesday's. We'll see.

Today I feel pretty sore, lower back is tight and glutes are somewhat fried. No conditioning...

 

[Jim Ouini]

Good to see a new one under way. Stay healthy.

Thanks BW - see my post mortem above. I already feel broke down and it's only Week 1 Day 1