Gym regimen update - 30 May 2014 ("Booyah!")

Friday, 30 May 2014 
Quasi Even Keel 
65 min., 226 lb. 
MOOD: Felt expectant, confident, but had to overcome some grip slippage and mental uncertainty in my first sets of DL. Had coffee, L-carnitine, fish oil, and a Cytomax before the workout.

warm-up: movements, stretching, etc.

DL: 6, 5, 3, 3, 2 @ 235, 305, 385, 425, 455 lb.

db press: 12, 12, 10, 8*, 10 @ 60, 70, 80, 90, 70 lb.

EZ bar spider curl: 12, 12, 10, 10 @ 70, 80, 90, 100 lb.

+ + +

425 x 3 and 455 x 2--that's technically two DL PR's in a row, which makes for three PR's (DL, SQ, FSQ) in as many days. The final DL rep felt a little "tweaky" and I can feel some warm stiffness in my lower back now. I wore sweatpants and a hooded sweatshirt, which I really enjoyed. I can't stand feeling cold when I lift.

Today was the last full day of school, and the weekend is here, so I'm ready to recover. It'll be interesting how all this free time over the summer helps my gains.

Stay tuned, and I'll stay...

Humble, Consistent, Confident, Patient.... 

Gym regimen - May 2014

Wednesday, 28 May 2014 

Quasi Even Keel 

60 min., 225 lb. 

MOOD: eager, focused, relaxed, had a Cytomax

warm-up: movements, scorpions, etc. 

FSQ: 10, 6, 3, 3, 2, 7 @ 145, 215, 235, 265, 285, 235 lb. 

[285 x 2. A new PR. Tried for a third rep, failed.]  

Pendlay row: 10, 8, 6, 6, 12 @ 145, 165, 185, 205, 165 lb. 

[These felt pretty groovy.]

db pullover-press: 12, 12, 10, 10, 10 @ 50, 60, 70, 80, 90 lb. 

[The key is to raise the shoulders when the db reaches the top of the pull, like a little bench shrug.] 

Gym update - "That's more like it"

Tuesday, 27 May 2014 

Quasi Even Keel 

50 min, 225 lb. 

MOOD: eager, confident, back to "normal" after a stretch of demoralizing discombobulation 

warm-up 

SQ: 12, 6, 6, 4, 3, 3, 3 @ 145, 235, 2, 285, 305, 325, 345 lb. 

db press: 12, 12, 10, 8* @ 60, 70, 80, 90 lb. 

[spotter on last set, ended with a negative that gave out and dropped on me, heheh!]

EZ bar spider curl: 12, 12, 10, 10, 12 @ 60, 70, 80, 90, 100 lb.

+ + +

That's another PR: SQ 345 x 3. Felt pretty good. Didn't really use a belt (though I had a belt around me, just to get the glaring, beefy loudmouth off my case). I'm happy about this PR, but let's just hope my neck doesn't get strained like last time. 

I've been out of the loop for at least a week, so I'm feeling my way back into a regular routine. I think tomorrow I will do FSQ, rows, and pullover-press. The day after that I will train grip and neck. Then I think I shall go for DL, press, curls, and ZSQ. I will put off a Shurg Rush until next week. 

Stay tuned. 

Recent workout notes

Last week I had to deal with a neck strain (thanks a lot, SQ!), so I did a few days of jump rope, space mace, suspension dips and curls, ab wheel, sledge/tire, dino dumbbell movements, etc.

Thursday I went into the gym, but felt very sub-optimal, and was quite modest with my squats. I did the following (about an hour) as a circuit:

SQ: 12, 10, 10, 8, 6 @ 75, 105, 125, 145, 195 lb.
FSQ: 12, 10, 10, 8, 6 @ 75, 105, 125, 145, 195 lb.
db press: 10, 10, 10, 10, 10, 10 @ 50, 55, 60, 65, 70, 80 lb.
seated cable row: 12, 12, 12, 12, 12, 12 @ 100, 100, 110, 110, 120, 120 lb.
spider curl: 10, 10, 10, 10, 10, 10 @ 40, 50, 60, 70, 80, 80 lb.

I did a 30-minute workout on Saturday involving dino-db movements, space mace, and perfect pushups.

I'm headed into the gym now. We'll see what I pull off. Maybe I got "stale" this past couple weeks, so I'm willing to take it easy until the school year is over.

Even Keel (sort of) update - 16 May 2014

Friday, 14 May 2014 
Even Keel A (sort of) 
70 min., 225 lb. 
MOOD: Felt stoked about working out, but also felt a bit insecure on the squat. It's a while since I did back squats on a regular basis, so I was tweaking a lot of little variables (foot width, toe angle, bar height, hinge vs. legs, etc.), trying for an Olympic squat but wanting a little more posterior chain support. 

SQ: 15, 12, 8, 6, 4, 3, 3, 2 @ 105, 145, 235, 255, 275, 305, 325, 345 lb.

db press: 10, 9, 7*, 11 @ 80, 85, 90, 70 lb.
[A little spotter help and a final negative on the third set.]

spider curl: 12, 12, 12, 9 @ 70, 80, 90, 100 lb.

pullover: 15, 15, 12 @ 70, 75, 80 lb.
[These left my triceps and forearms SWOLE and FRIED. I love old school lifting.]

+ + +

I'm pretty sure that 345 lb. is a squat PR, but, honestly, I didn't get very jazzed about it. Reading Perryman's Squat Every Day has, probably forever, changed my entire perspective on squatting. It's not a special challenge; it's a given. In so far as squatting heavy on a regular basis is a given for me now, it stands to reason that I will have that many more "good squat days". But still, a PR is a PR! I feel like I might have squatted around that weight back when I was in Taiwan, but a perusal of my records indicates I might never have gotten to 300 lb. So that's real progress, and not just on SQ but on all my major lifts.

However, whilst perusing, I see that my original FSQ goal was to get 285 lb. x 4 (how quickly we forget), so I'm not out of the woods yet. Summer break is almost here, so let's hope I can make some more real progress by being able to get some proper, full nights of sleep for a change!

Shurg Rush (and, "I've really gone and done it this time!") - 14 May 2014

Wednesday, 14 May 2014 
Shurg Rush 
70 min., 224 lb. 
MOOD: A bit skittish at first, not knowing what I was going to go for on the squat. This workout took longer than usual due to a small amount of chatting with a gym buddy, and then a few minutes giving a trainer some tips on front squatting when she asked me for them!

FSQ: warmup, 8, 6, 4, 3, 3, 1, 1 @ 95, 145, 195, 215, 235, 255, 275, 285 lb.
[Yes, lady and gentleman, I have done it this time: I achieved my goal to front-squat 90% of my back squat. Granted, on a lark last week I did some back squats which edged my SQ up to at least 325 lb, which means I should go for 290 on the FSQ. Nonetheless, the original goal was based on an estimate of 15 lb. While I won't say it was easy, I will say that it wasn't nearly a gutbuster, especially considering how many reps I'd already done. My reward? Back squats tomorrow!] 

hypers: 12, 12, 12 @ + 25, 35, 45 lb.
[Should I do more reps next time, I hold more weight? I'll go for a 12/9/6 rep scheme next time with more weight and see what happens.] 

EZ-bar Kelso shrug: 15, 15, 15 @ 110 lb.
[Annoyed. Using a barbell worked better than dumbbells, but using a 110-lb bar was too light, and using a heavier bar in the dumbbell/bench-seat area is too cumbersome. So, next time, I shall simply take a slightly bent-row posture and shrug a properly loaded barbell. I need at least 135 lb.]

bench shrug: 12, 12, 12 @ 285, 305, 325 lb.
[These were gratifying because I got the bar off the break without a spotter.] 

standing "shrug" shrug*: 12, 9, 9 @ 315, 365, 395 lb.
[A loudmouth at the gym looked at me incredulously when he saw me approaching the machine for a second set, with close to 400 lb. in my sights. That's right, meathead, we don't all have to be beefy to be strong, or loud to be competent.] 

snatch shrug: 9, 8, 8 @ 195, 235, 255 lb.

+ + + 

I replaced dip shrugs for "shrug" shrugs this time, partially because using the gear for dip shrugs is time-consuming, and partially because I want to give my palms a little break. My cleans from the other day gave me a weird periostium bruise/strain on my right hand. I am thinking of doing SQ, chest, biceps, and neck tomorrow, and giving my wrist one more day to rest before I do a  grip workout on Friday. Stay tuned.

* 

Fitness update(s) - 8 May -- 12 May

Thursday, 8 May 2014 
Shurg Rush
60 min., 221 lb. 

HSQ: 12, 10, 8, 6, 3, 3, 3, 2 @ 145, 165, 185, 215, 235, 255, 285, 305 lb.

[I went for three on my last set, but stalled halfway up. That was strangely gratifying. I had really found a weight that matched, and just surpassed, my ability. Until I get stronger, that is.]

hypers: 12, 9, 6 @ + 25, 35, 45 lb.

db Kelso shrug: 12, 9, 6 @ 80, 85, 90 lb.

[As much as I love dumbbells, I think these will be more effective with a barbell. I'll test it out next time, maybe Wednesday.]

bench shrug: 12, 12, 12 @ 235, 285, 335 lb.

[My spotter on the last set came over and said, "Whoa, that's a lotta weight!" I explained the lift and he grinned, with a glimmer of dawning comprehension. That's three out of three times I've had to gotten to explain my shrug exercises. #GospelOfKelso]

dip shrug: 12, 12, 12, @ + 70, 80, 90 lb.

[Fairly beastly. Me like. A kid came over and watched me on my last set, then asked, "What are those for?" I explained. He nodded, then slowly walked away, with a faint smirk, as if I'd just said my muscles are made of cheese. Clearly a lad still trapped the darkness of Non-Kelsotude.]

snatch shrug: 8, 6, 8* @ 235, 255, 275 lb.

[I realized that I should just deadlift the bar off the ground, in order to be able to use a truly snatch-wide grip without the risk of pinching my fingers on a rack. The last set was fun because, as my grip gave way, I hitched the bar up and grabbed it with a little narrower grip, shrugged again, felt my grip giving way, hitched it one more time into a standard shrug grip, and squeezed out one more rep. Fun times.]

+ + + 

Saturday, 10 May 2014 
Carpe Ferrum workout 
55 min., 220 lb. 
MOOD: I truly felt like crap for this workout. I don't know why, but part of the problem is that a late night out last week and a little family drama recently have left me feeling drained for a few days. Maybe allergies are hitting me hard, too. In any event, I knew I simply had to "punch the clock." An extremely "mental" workout, it nevertheless ended up being quite effective, all things considered.

FSQ: 10, 10, 10 @ 145, 165, 185 lb.

supinating db press: 10, 10, 10, 8 @ 55, 60, 65, 85 lb.

seated db curl: 10, 10, 10, 8 @ 30, 35, 35, 40 lb.

CL: 8, 8, 8 @ 115, 135, 155 lb.

db flye: 10, 10, 10 @ 45, 55, 60 lb.

seated cable row: 10, 10, 10 @ 150, 170, 170 lb.

unilateral cable row: 10/10, 10/10, 10/10 @ 80, 90, 110 lb.

[I did these seated on the floor and used a little torso rotation to maximize the range of motion. Not too shabby.]

+ + + 

Monday, 12 May 2014 
Carpe Ferrum workout
50 min., 224 lb. 

power CL: 6, 5, 4, 2*, 4, 2* @ 135, 155, 175, 185, 175, 185 lb.

[Once my form got sloppy at 185 lb., I ramped it down a bit, but then decided to go for 185 again. On the last set, I failed on a third attempt, and now my right wrist is a little tweaked. Fear not: I'll be fine.]

unilateral db hang jerk (?): 10, 8, 6, 4/6 @ 50, 55, 60, 65 lb.

[Instead of a one-hand snatch, I devised these in order to work my lats, traps, hams, and posterior chain on the pull, and to perform a fluid press to the top. My copy of Kubik's Dinosaur Training arrived today, so I'd like to thank him for inspiring me to try these out. I squeezed out two extra reps at the end to bring my left arm up to speed.]

incline db flye: 12, 10, 8, 7* @ 50, 55, 60, 65 lb.

Fitness update - 7 May 2014

Wednesday, 7 May 2014 
45 min., 221 lb
MOOD: Felt tired, lifted tired. How you feel is usually a lie. Had a Cytomax. Kind of a random workout, but I got it done. 

warm-up: movements, stretching

SQ: 8, 5, 3, 3 @ 235, 285, 305, 325 lb

plate pinching:
25 lb x 40 sec.
35 lb x 20 sec.
50 lb x a few seconds
[John Brookfield is right. Plate pinching is a radical grip challenge. I managed to get to 25-lb plates off the ground for a few seconds for each hand a couple times, but then I just stuck a little 2.5-lb plate in the hollow of the plate weights listed above, to give my fingers a challenge harder than simply holding the lip of the plate, but easier than a true two-plate pinch.]

towel hang (L-over-R, R-over-L):
15 sec., 15 sec. x 3

db pinch: 60 lb x 15, 20, 17 sec.
[I haven't seen these before, but I'm sure I didn't invent them. I simply grabbed the dumbbells by the plate stack until my grip gave out. You might call them horizontal plate pinches.]

farmer carry: 90 lb x 25, 25, 25 sec.

+ + +  

I'm headed off to a good night of sleep and then I hope to do a Shurg Rush tomorrow. Will probably throw in some Zercher or hack squats, given my masochistic nature.

Even Keel update - 6 May 2014

Tuesday, 6 May 2014 
Even Keel 1A 
70 min., 221 lb
MOOD: Felt edgy, reluctant to go to the gym. But I went anyway. I drank a Cytomax and did my work. 

warm-up - 10 min

FSQ:
5 @ 235
5, 5, 5, 5 @ 225 lb

supinating db DBP: 9, 8*, 5* @ 85, 90, 95 lb
[*Spotter helped on last couple reps.]

SDL: 6, 4, 3 @ 245, 275, 305 lb
[Hook grip on last set. What an awesome technique!]

pullover-press: 10, 9, 9 @ 70, 75, 80 lb

PU: [When I saw these were next on the roster, I said, "Aw, shit," and just decided to do without. #austerity]

seated recline db curl: 9, 6, 6 @ 35, 40, 45 lb

+ + + 

I might do a Shurg Rush tomorrow, but may just go for a walk and do some hand balancing and kb drills.

Grip training + PLUS - 5 May 2014

Monday, 5 May 2014
Crush grip, core
55 min., 222 lb 
MOOD: Very tired by the end of the day. Came home to relax. Got myself into this workout. Hoping a good night of sleep works wonders. 

5 sets x 10 perfect pushups

warm-up: space mace, stretching, ghetto grippers
CoC #1.5- 6 closes
CoC #2 - L 1 close, R 1 close
CoC # 2 - L 1 close (?), R 1 close 
CoC #2 - L 1 near-close, R 1 close 
CoC #1.5 - 10 closes
CoC #2 - L 1 near-close, R 1 close 

74 lb dino db hold -
L 42 sec, R 44 sec
L 40 sec, R 40 sec
L 32 sec, R 32 sec

Scale pose - 40 sec, 30 sec, 30 sec

Planking knee raises- 10/10, 10/10

Forehead flat bridge - 15 sec x 4

Even Keel update - 3 May 2014

Even Keel 1B
75 min (?), 222 lb
MOOD: I felt run down last week and took Friday off from the gym to get some sleep. I also irritated my neck a bit with too much neck bridging a few days ago, so I was trepidatious about this workout. Yet again, however, "how you feel is a lie."

warm-up: movements, scorpions, toe touches, etc.

DL: 6, 4, 2, 1, 1*/1 @ 285, 305, 355, 375, 400, 400
[I used an overhand grip for all reps, and only used chalk once I hit 375. I didn't manage to lock out the penultimate rep, so I set it back down, shook myself out for a few seconds, and then used a hook grip to pull 400 lb.* A new PR. I think I could have gone heavier. But all good things in time....]

twisting db DBP: 8, 7*, 6* @ 80, 85, 90 lb.
[Spotter on 7th rep of 2nd set. Did a negative on 6th rep of last set.]

HSQ: 9, 6, 6 @ 195, 45, 265 lb.
[Blast them quads!]

unilateral bp MP: 9, 7, 5 @ 55, 60, 65 lb.

Kroc row: 8, 6, 8 @ 85, 90, 95 lb.

lying cable curl: 12, 9, 7 @ 100, 110, 120 lb.
[Killer exertion! Wonderful for targeting the biceps long head.]

* {The opening video is a joke about how, for once, I could actually feel the discomfort some people complain about using the hook grip: "That really hurt!" Well, sort of. It was indeed "unpleasant" for a few moments, but you gotta do what you gotta do.}

Fitness update - 1 May 2014

Neck/Core drills 
15 min., 224 lbs 

neck bridge - 50 sec. x 2

forehead ("flat") bridge - 15 sec. x 5

various ab exercises - 10 min.

+ + +

My traps are pleasantly sore. Good job, Shurg Rush.

Oh, and based on my Lifting Lotto last night, my Even Keel 1B routine tomorrow will be as follows:

DL 
twisting db DBP
HSQ
unilateral bp MP
Kroc row
lying cable curl