Working on a case of swoleosis

[torkins]

Friday (8/3/18)
Getting better pin placements on my T-3 and positioning so I don't keep smacking the jhooks when benching. Big safety improvement having Westside spacing, as I was able to find a safety placement that completely covers my face but that my arch cleanly rises above. Also built my new Weber Performance Deluxe which is far more important

Deadlift (mixed grip)
393x1@8-8.5
335x4x4
kinda feel like dogshit this morning. Not sure if normal Friday fatigue or something else. Also I think I need to never use my wife's Bella bar again.. feels like the bar bending as I pull it off the floor is pulling me out of position, feels weird. I can bend it about 80% of the way before pulling, but that extra 20% feels very awkward

Bench Press
185x7,195x7,205x7,210x7 @ 8

[torkins]

Man I've really been slack about updating this. But not slack about Training!

Saturday(8/4/18)
Pullups
7 minutes density block
8,5,4,4,3,3,2=29.. tried something different which was making all of the sets RPE 8. the result was far fewer reps b/c I was so gassed from the initial run. ; ;

[torkins]

Monday, 8/6/18

Squat
365@9 (PR!)
kinda divebombed it or I think wouda been an 8
325x3, 300x6x4

Press
145@7
155@8.5-9 (got stuck but really didnt feel draining at all)
140x3, 130x3

Bench Press
195x6,205x6,215x6,205x6

[torkins]

Tues (8/7/18)
Need a training partner, so I got Rosie:


Front Squat
260@8(PR)
210x5x5

CGBP
185x5, 205x5, 215x5@9, 205x5x2

Deficit Deadlift
Was supposed to be 3 sets of 6 @ 7, but I had a work emergency come up right after I had done my warmup set at 315..
never could fit them in later in the day so I missed it! ; ;

[torkins]

Thursday (8/9/18)

Pin Squat
I really fucking hate Pin Squats. I really struggle to make the form mimic my squat, and routinely get my balance too far forward while doing them.
355@8, 320x3x6

Bench Press
260@8.. overshot and did 270, @9-9.5 this time. Maybe I should stop overshooting as I was supposed to hit an 8.
235x3, 215x6x4 w/ 90s rest

This is kind of a challenge of RPE and a pre-existing notion of linear progression. I kept going after 260 b/c I wanted to see 270@8, not because I felt like it really might be an 8. I did it based on my prior training and NOT based on my rating of the 260 single. Exactly what not to do, and exactly what Jordan Feigenbaum referred to in a recent IG post about singles @ 8 sometimes leading to overshooting

Pin Press @ forehead
165@9.5.. oops too big a jump from 150@7. Will use 157 as my 8. 140x3x7

Cable Triceps Extension
50x10x4

Using my new Titan T-3's cable pulldown attachment.. probably b/c I have a short height rack, it is not to be recommended. I'm going to have to make some modifications I think

[alek]

Tues (8/7/18)
Need a training partner, so I got Rosie:


Front Squat
260@8(PR)
210x5x5

CGBP
185x5, 205x5, 215x5@9, 205x5x2

Deficit Deadlift
Was supposed to be 3 sets of 6 @ 7, but I had a work emergency come up right after I had done my warmup set at 315..
never could fit them in later in the day so I missed it! ; ;

Cute pup!

Hold on, let me read the training stuff while I'm here.

[torkins]

Friday 8/10/18
Lifted at Atlanta Barbell w/ coach ^_^


Deadlift
390@8
350x3x2,330x3x4

I gave coach some crap about my deadlift not really moving over the past couple months (although squat/press/bench have all PRed significantly). Since we all know that I believe in the sweet smell of easy and volume, Volume, VOLUME! I asked about working in some more DL volume. He thinks we should hold off for a bit especially since I don't have more training time avail. Fair enough. Stay tuned for next Friday to see what happened next.

Bench Press
205x7x2 @ 7.5,8.0
215x7 @10

Experimenting with a bit wider grip/higher touch point. Feels weird

Barbell Row
253@7, 7min density 6,5,5,5,5,4,4=34

[torkins]

Sat 8/11/18

Pullups
7 min Density block
7,6,5,5,4,4,3,2=36

Ran 2 miles, easy pace.

[torkins]

Monday 8/13/18

Squat
355x1 @ 8, fairly ugly form here
320@3
295x6x2, 275x6x2 <-- dropped the weight b/c I was running so low on time I cut rest times down to 90s

Press
165@8!! Helluva PR (prior was 158@9) I can taste the BW press in the making (current BW is 172.5)
I feel like it was a heavy 8 but still an 8
148x3x2, 140x4x3

Bench Press
185x8
195x8x2

[torkins]

Tues 8/14/18

Deficit Deadlift
(2 boards.. roughly 1.75" from ground)
315x5, 335x5, 355x5, 335x5

Front Squat
260@8, 220x4x5

CGBP
195x5,205x5,215x5
225x5@10
215x5

Barbell Rows
single @ 255

7 min density block: 205x6,6,6,6,6,6=36

[torkins]

Thursday, 8/16/18
Pin Squat
355, 325x3, 310x4x4

Seriously, I fucking hate Pin Squats. I wonder if I'll ever have reasonable form on them

Bench Press
260@8
240x3, 240x4@9, 225x4x3

Pin Press @ forehead
165@9, 140x4x3

[torkins]

Friday, 8/17/18

Tempo Press 2-0-2
105x6,110x6,115x6,105x6

Deadlift
410@8 (PR from 405@9.5!)
375x3, 345x4x4

Cable Tricep Pressdowns
45x12x2, 40x12x2

[torkins]

Saturday 8/18/18

Ran a mile and did some BB curls while watching my son's swim lesson at the Y.

This is my mostly weekly time to see some gym fuckery. Saw a woman balancing one knee on one of those inflated hemispheres while she super-slowly pulled laterally on a cable across her body opposite the knee While watching herself in the mirror. Tempo lateral cable row balance trick? Whatever it was, it managed to make the entire multi-grip-multi-station bar unusable by anyone else in the process. Also some fellas doing 3" inch too high sets of five of squats w/ 135 that I would estimate to be an RPE 4 or less, then hanging around the rack bullshitting for 15 minutes. Glad I didn't need to use it.

[torkins]

Monday 8/20/18

Working out w/ the bros & coach in Atlanta Barbell

Squat
340x1@7 (wow, amazing to think this was my @10 PR at the same BW when I started this program beginning of June)
280x5x7 (yes, 7 fucking sets )

Press
150x1@7
120x5x7

Bench Press
185x9x2
195x9

as I file this report tonight, these thighs be sore! Also my right wrist has been hurting more and more over the past week. I thought it was because last week was higher intensity, but today I realized it was actually caused by my relatively recent adjustment of my bench grip to be a bit wider. This is from an old hyperflexion injury in this wrist that has mostly been completely gone but I think the angle of the weight bearing is not good for it. Switching back to the old one removed the pain.

[torkins]

Tuesday 8/21/18

Deficit Deadlift
315x5x4

Front Squat
240x1 @ 7
220x4x5

CGBP
235@7
210x4x5

Barbell Row
250 @ 7
7 min density block: 210x7,6,6,6,5,5=35

Fairly unremarkable.. a bit low energy maybe b/c its so goddamn early

[torkins]

Thursday 8/23/18

Bench Press
245x1 @ 7
200x5x7

Pin Squat
330@8
305x3x2, 285x4x3

Pin Press @ Forehead
140@7, 120x6x4

This lower intensity/higher volume week is a welcome break from the high intensity last week, but again I'm just tired. Getting excited about the meet, but also getting excited about not feeling quite as balls-to-the-wall for a meet

[torkins]

Friday 8/24/18

Tempo Press
2-0-2s
95x6,105x6,115x6 @ 9,95x6

Deadlift
410@7 Whaaaaat... this felt a lot heavier last week. Now I'm really getting excited b/c deadlift hasn't been moving until last week.

Cable Tricep Extensions
45x12x3, 40x12

Man my T-3 cable addon is already jacked up, the cable covering stripped off and the metal cable started boring into the rack. Time to try out Titan's customer service.

[torkins]

Saturday 8/25/18

Pullups
7 min density block
5,5,5,5,5,5,4,3=37

Run
ran 1 mile and stopped.. legs are very sad. Walked the 2nd mile

My ability to run is really shitty, but pretty much all in my legs. It'll be interesting to see, post-meet, how much is b/c my legs are always tired from so much lifting, vs how much is caused by actual loss of conditioning in my legs. I basically can't get to the point where I feel it in my heart/lungs still, b/c my muscles can't get there really before fatiguing to the extent that I'm worried about impacting my hot hot gains and quit.

[torkins]

Monday 8/27/18

Squat
340@7
325x3, 275x5x6

Press
145@7
135x3,115x5x6

Bench Press
175x10
185x10
195x10

[torkins]

Tuesday 8/28/18

Deficit Deads
315x4
345x4
375x4@8
335x4x2

Front Squat
215x4
225x4
235x4@8
215x4x2

CGBP
195x4,205x4,215x4,195x5x2

Barbell Row
245@7, 205x8,7,6,6,6,6

goddamn these workouts are taking a while now