Working on a case of swoleosis

[torkins]

Bedankt en tot ziens, NL! Back in the good ole US of A, first day of training under Coach Alex Kennedy for a USSF meet this fall. Jet lagged as hell, back sore from the plane, starved of protein and proper nutrition from eating out 10 days straight, but you know what ole Jack Burton always says at a time like this, when the earth quakes, and the poison arrows fall from the sky, and the pillars of Heaven shake. Yeah, Jack Burton just looks that big ol' storm right square in the eye and he says, "Give me your best shot, pal. I can take it."

Also Alex gave me an easy day to start

Squat
298x1 @ 7 (went a bit too high, doh)
223x4s6r

Press
133x1 @ 7
100x4s6r

Deadlift
343x1 @ 7
258x3s6r

Instagram

[torkins]

Up at 4am today, despite going to bed at 10pm. Weird jet lag even though I went east-to-west? Super annoying. Another day another workout. Pause squats were lighter than I would have expected, maybe legs felt more from yesterday than I realized

Bench press
235x1 @ 7
178x6x4

2ct paused squat, forgot to film these
223x4@6,233x4@7,245x4@8,223x4,2-3m rests

Barbell Rows
183x5x5 @ 7

1.5mi run, legs pretty tired from the lifting, kept to a 10min/mi pace. Felt like an old man running around like that >_>

Instagram

[torkins]

Lifted yesterday (6/8) but forgot to log it. Legs, especially adductors feel like straight garbage. No fun coming back from the week layoff.

Pin press@chin
103x5, 113x5@8(overshoot, should have been @7), 108x5x4

SGDL
248x5x5@7
The RPE stayed 7 but these really gassed me. Had to rest a bit before CGBP.

CGBP
185x5x2@7,185x5@8(dropping weight trying to get back.to RPE 7), 183x5@8, 178x5@8

Pullups (4 sets to RPE 8 with 2m rest)
10,8,7,5

[torkins]

On the one hand, working 9 hours turning over my garden (stripping/bagging mulch and some soil, aerating the soil with a mattock, putting a layer of compost, remulching in the sun is a testament to something my body could never have done a couple years ago. On the other hand, pretty sure my gassed arms and legs could have done better today without it. Also I ran a mile yesterday, probably similarly ill-advised.

Squat
303x1@7
303x2@9 (was supposed to be a triple @ 9.. perhaps the first was really an 8 or maybe just tired legs)
228x6x4

Press
128x1@7
128x3@8.5
100x6x4

SGDL
213x6, 233x6, 248x6 @ 8

[torkins]

Another day another workout.

Bench
228x1 @ 7
228x3 @ 9
178x6x4

Front Squats
163x5,
173x5,
183x5
163x5
My first time doing anything "heavy" front squat-wise. I feel pretty mechanically incompetent at it, so hopefully the weight on it will go up significantly soon. The last time I did front squats, after much experimentation I could not find a way to do them comfortably from a wrist position perspective.. whether this is an anthropometry, flexibility, or technique issue I don't know. I'll try to get some coaching on it at some point. For now, I saw Mike T using straps, so I did that and it worked out fine.

Tempo Press 2-0-2 (metronome 60bpm)
73x5
83x5
93x5
73x5
Slow up, slow down. Not super fun.. weird burn pec above the armpit from this.

[torkins]

Delayed posting from yesterday (Wed Jun 13):
Conditioning Day...
Pullups, 5min density block, ~45s rests.. 6,5,5,4,3,3,2=28 reps
Curls4Gurls, 58x10x3, 90s rests
2.7 mi run... did it kind of fartlek style, a while at 10 min/mi, some quarter miles at ~6min/mi,

[torkins]

Now today's workout, Alex is really trying to get my legs to fall off. Challenge accepted!

Deadlift
348x1 @ 7
348x3 @ 9
268x6x4

Pin Press @ chin
103x6 @ 6, 108x6 @ 7, 113x6 @ 8, 103x6 @ 6

2 ct Paused Squat
208x6 @ 6
218x6 @ 7
228x6 @ 8

Friends. based on my count, the Rx this week is something like 89 squat reps. One thing seems certain, either I will break a 400 squat PR this year on this program, or my legs will fall off and I will be able to get cool bionic blades like the Murderous Pistorius and my running will really get great.

[torkins]

Worked out @ Atlanta Barbell w/ my coach today. Told me my leg drahve has too much of a vertical component when benching. Also he kept me honest on sloooooow 2 count bench presses. Also told me I should be gaining a .5-1lbs a week. Not sure I'm on board with a full 1lbs a week but I upped my calories again starting earlier this week to ~2800. We'll see how that and my gainzz go for the next week and maybe make another change based on that.

Also I got a schedule for the USSF meet: 9/29/2018! Gotta figure out a singlet at some point..

2ct Bench Press
170x6 @ 6
180x6 @ 7
185x6 @ 8
170x6 @ 6

Squat w/ belt
205x8 @ 6, 215x8x2 @ 6

Cable Triceps Pressdown
55x10, 50x10x2 @ 8

Much needed rest tomorrow

[torkins]

Oh what's that you say? Did I sign up to a strengthlifting meet and a Star Trek-based live podcast show today? Yes I did, thank you for asking. I contain multitudes (also Sisko is my captain)

[torkins]

Yesterday, pullups, 6min density block: 6,6,5,4,4,3,2,2=32

Today:

Squat
303x1 @ 7
303x3 @ 9.. On the one hand I feel like I 100% had another in the tank (RPE 9 was the goal). On the other hand this triple really took it out of me afterward. Perhaps I'm just a little poorly adapted to high-intensity sets (that aren't singles) at the moment.
243x6x4.. these were way more grueling than they should have been after that triple. Had to wait 3-4 minutes between sets to get it done

Press
138x1 @ 7
138x3 @ 9 .. talk about a difference from the squats. This is a 10 lbs increase over last week and I felt real strong after
110x6x4 .. these again contrast with the squats.. even with 90s rest they were easy, none was over RPE 7

SGDL
213x6
233x6
248x6 @ 8
233x6

[torkins]

Bench Press
233x1 @ 7
233x3 @ 9
188x6x4

Front Squat
173x5,183x5,193x5,183x5

2-0-2 Tempo Press (metronome)
93x5
103x5
108x5x2

[torkins]

A bit behind on logging:

Thurs 6/21
Lifted at Atlanta Barbell w/ my coach. He said all of my deadlifts were done without an error which made me feel like a good person inside where my soul lives. Downside is no IG video of my top single & other lifts; sorry ladies.

Deadlift
365x1@7
365x3@9
295x6x4

Pin Press @ chin
105x6@6
112x6@6
117.5x6@8
117.5x6@10 (hmm)

2 ct Paused Squat
213x6
223x6
233x6
223x6
---- man legs were pretty shot after this

Today
Back feeling a bit fatigued, presumably from yesterday
2ct Bench Press
173x6@6
183x6@8.5
added 30s rest (total 2.5m)
183x6x2@8

Squat
193x8 @ 6
203x8 @ 7
213x8 @ 8

Cable Tricep Extensions
50x8
52.5x8
55x8x3

[torkins]

Pullups 6min Density
a 1-pullup PR over last time,
5,5,4,4,3,3,2,2=33 in 6 min.. ~45s rests until the end when I shortened it for the doubles to barely beat last time.

Back is fairly fatigued this weekend tbh, perhaps from the deadlifting on Thursday. Hopefully back in shape for tomorrow. Speaking of tomorrow, I anticipate quite a bit more complexity in getting my training in the next couple weeks. Start a new job in the morning, with less flexibility during the day to get my lifts in. Also travelling this week for work to Dallas. Shouldn't miss any training days (have plans to go to SSC John Janecek's place in Fort Worth) but I think the next few weeks will be pretty annoying trying to figure out what routine works for fitting in my training.

[torkins]

Slacking on updating my log, but luckily not slacking on training:

Mon Jun 25
On Monday I started a new job... in some ways less flexible than my old one, and in particular, I needed to get up at 530AM to get a lot of the workouts this week in. Could be the change had a bad effect on my squats, which felt like garbage today

Squat
308x1@8-9? Should have been a 7.. form and also soul felt like garbage
298x3@9.. also felt heavier than it should have been. Really even the warmups felt heavy as hell but I still went for the 5 lbs increase (the 308) over last week anyway. perhaps ill advised
backoffs: 248x6x4

Press
Unless squats, and as it was last week, my press felt stronger. I probably could and should have gone up to 142 for the single, but alas...
140x1@7
140x3@9
backoffs: 114x6x4

SGDL
213x6,
233x6,
243x6
253x6
238x6
228x6

[torkins]

Tue Jun 26th

Went a bit better than yesterday.. did half early morning, half evening b/c I ran out of time in the morning

Bench Press
238x1@7
238x1@9 (this is a PR triple for me)
backoffs: 195x6x4

Front Squat
173x5
183x5
193x5
183x5
173x5

202 Tempo Press
This are a bitch as always, but getting better at them
93x5
103x5
108x5
113x5
118x5@9

[torkins]

Thursday Jun 28
Traveling to Dallas today... Shoutout to SSC John Janecek at Janecek Strength & Conditioning for letting me train in one of his racks while he coached some other clients.

Deadlift
370x1@8.. should have been a 7 but grip slipped a bit
360x3@8.5.. was worried I wouldn't triple 370 but after I was done with this I think I could have.. buttt I tore some thumb skin on my right hand on the 3rd rep so strapped the backoffs..
300x6x4

Pin Press@Chin
105x6,112x6,117x6,120x6@9

2ct Paused Squat
185x6
205x6
215x6
205x6
195x6

[torkins]

Today, Back home in beautiful, green Atlanta! Today I trained in style, sporting my new Exodus shirt, courtesy of @chromoly


Every lift felt easy today due to the shirt
2ct Paused Bench
173x6
183x6
193x6
203x6@9

Squat
sets of fucking 9, wtf
163x9
183x9
193x9
203x9

Cable Tricep Extensions
65x10x2,55x10x2

[torkins]

Pullups 6.5min density, 5,5,5,4,4,3,3,2,2,2=35. Pretty normal stuff... doing pullup density blocks is a lot less satisfying than chinup density blocks.. probably because I'm way shittier at pullups and I fatigue a lot faster.

Ran 2.5mi... death. My ass was incredibly sore from Thursday's deadlifts. Every time I got up to speed it was basically a burning fuse until I couldn't bear it anymore and had to walk. A fairly grueling run, and the worst part is I basically never felt the cardio part of it b/c my muscles couldn't do a fast enough run.


In other news though, my wife is killing it! Today she had a power-ish day and benched her previous 1RM, but this time for RPE 8. She also had RPE8 PRs on her squat and deadlift. I should harbor boiling jealousy at her but instead I'm just happy for her. Must be getting old.

[torkins]

Not to be outdone by my wife, today I killed it!

Squat
Singled up to 325x1 @ 8... I've been repeatedly having a problem with heavy singles where my chest falls and I good morning the weight up. I've seen lots of Exodus people complain about the StSt "nipples at the floor" queue, so I decided to try a horizontal gaze. This immediately fixed my thoracic flexion and made the weight almost feel easy! Pretty excited today after this.
Backoff volume: 270x4x4

Press
The hits keep coming.. was thinking I would hit 145x1 @ 8 for my top single, but it felt easy enough that I went up to 150x1 and it was a clean 8. This is only under my PR of 151.5@10. So I broke the rules, threw 5 more pounds on the bar, and pressed 155 for a new PR.
Backoff volume: 123x4s4

Bench Press
Just regular ascending sets for volume here:

175x8
185x8
195x8
170x8

Pretty good day!

[torkins]

Another 530am workout, so lame. The only silver lining I can think of is waking neighbors up with rattling plates so they share my misery but also probably think about how swole and virtuous I am.

Front Squats
Working up to a single @ 8.. this is in fact my first ever heavy single front squat. Not too bad based on RPE calculations against prior sets but I expect it to go up quickly if I keep practicing (only done sets of fahve in the past).

CGBP
Working up ascending sets of 6 and repeating the @8
165x6 @ 6
175x6 @ 7
185x6 @ 8 (Soft 8 so went up for the next)
195x6 @ 8

SGDL
Working up ascending sets of 6 to a single set @ 8.. running out of time here so cut my rest times down to 90s. Probably could have done @8 10 or 15lbs heavier if I had more rest time
233x6
243x6
253x6@8

Still jazzed about yesterday's success. Can't wait for next Monday to get here so I can try for more, watch it be a disaster.