For Your Health (a hunk's log)

[broseph]

11/1/17 KUA Week 4 Squat

Squat 400x8 @9


360x 6, 6, 6, 6 @7.5

Chins +60 x 8, 8, 8

Abwheel x 20, 20, 20

Musings: I've always put my squat day at the front end of the week because I hate squats and like to feel as fresh as possible for them. Having them as the last day of the week is a little challenging. I find myself a bit afraid of that AMRAP, and the drop sets are pretty draining compared to the rest of the lifting week.

That said, I'm happy with the reps I'm getting and I'm very excited to squat >500 at the end of this program. I'm nipping at the heels of rep PR's despite the week's fatigue, and at a lower bodyweight than before.

[Wilhelm]

Those reps do look good to me. +++

I'd love to squat once a week, but i haven't earned that yet.

[TimK]

Squats and press looking good! Is the @9.25 rating to indicate that you could have added weight, but not sure about another rep?

[broseph]

Squats and press looking good! Is the @9.25 rating to indicate that you could have added weight, but not sure about another rep?

Exactly right. I’m sure I’m bastardizing the concept and use of “RPE” and hopefully no one tries to learn anything from my log. Even if I’m not using it correctly, it seems like a really useful tool. Like using a screwdriver as a pry bar.

Those reps do look good to me. +++

I'd love to squat once a week, but i haven't earned that yet.

Lol, to be fair I’m doing some light pause squats on deadlift day. Also, I’m getting almost as much volume on squat day as I used get all week.

[broseph]

11/4/17 KUA Week 5 Bench

Bodyweight 216.6. Trending nicely:


Bench 340x6 @10 (PR). I chalked up the bench using the old grainy dust in my chalk bowl. You know what I'm talking about? Anyway, the leftover dust seemed to just make the bench more slippery. That's my excuse (because I really wanted 7 reps today).


305x 6, 6, 6, 6 @8

Press 155x 8, 8, 8, 8 @7

Close Grip Bench 245x 8, 8, 8, 8 @8

BB Curlz 115x 15, 15, 15.

Musings: We're going to a big brunch buffet tomorrow, and I'm terrible at lifting early (for me) in the morning. But I definitely won't want to lift heavy with my tummy full of buffet food later in the afternoon. I'm considering getting my deadlift work done this evening, and then do the easier supplemental stuff tomorrow. We'll see.

[TimK]

Beastly!

[broseph]

11/4-5/17 KUA Week 5 Deadlift

Sooooo I was debating whether or not to deadlift tonight, and a mysterious cat showed up in our garage. No doubt a sign from Les himself encouraging me to lift. Here's the cat:

She(?) was very affectionate, declawed, no collar, and from my experience in the exotic pet hobby, I would call her thin but previously obese (or gravid). I gave her some tuna, let the kids pet her, and she was off to wreak havoc on the local indigenous wildlife.

Anyway, plan is to finish this workout tomorrow after Brunch Buffet Binge.

Deadlift 455x7 @8.5 (PR). The kitten gives me strength.


410x 4, 4, 4, 4 @7.5.

[RdC]

Good god man - I know I'm just a beginner - and can't vouch for much; but, you make those huge lifts look easy. Embarrasses me and impresses me. Great work! ...My cat does nothing for me other than getting under my feet when I trying to lift my baby weights.

[broseph]

Good god man - I know I'm just a beginner - and can't vouch for much; but, you make those huge lifts look easy. Embarrasses me and impresses me. Great work! ...My cat does nothing for me other than getting under my feet when I trying to lift my baby weights.

Lol, I'll take the compliment, but if you want to see what the BigBoi's are doing check out Les or KDW, heck even Manveer is climbing up there.

Lifting is all about never being good enough. Ever. And always hating yourself. And eating alot. Then dieting and still more hating yourself.

[cole]

9/24/17 Week 1 Bench/Press A



Horizontal Pull Up? 3x6. Video demonstration of this bull shit:

ha! these are fucking awesome!

[broseph]

...continued from yesterday...

I got up early, had a diet Mountain Dew, big bowl of cereal, protein shake, and went down to lift. Almost threw it all up throughout the entire workout.

Horizontal Pull Ups x 8, 8, 8

Pause Sqauts 295x 5, 5, 5 @literally flying up out of the hole.

15" L-sits x 3

The nutrient partitioning from Brunch Buffet Binge will be glorious.

[broseph]

11/7/17 KUA Week 5 Press

Press 190x8 @quad cramps (PR)


170x 6, 6, 6, 6 @8.

Paused Bench 285x 6, 6, 6. I haven't done much pause work, so I'm not sure how long to hold it. I paused longer and longer each set today, as demonstrated by this incredibly boring video:


EZ Curlz 160.5x 8, 8, 8 @elbows didn't track along rib cage. I actually tried this with an empty bar and couldn't do it. The closest I could get was with a static elbow angle and active shoulder flexion.

Lying Tricep Extension 98x 12, 12, 12.

Musings: Forgot to note that this week's bench and deadlift AMRAP's were also PR's. The eternal edit function for logs is nice.

[Les]

Congrats on all the PR's! You are really crushing it. You did read the sign I sent correctly.

[TimK]

Awesome pressing!

EZ Curlz 160.5x 8, 8, 8 @elbows didn't track along rib cage. I actually tried this with an empty bar and couldn't do it. The closest I could get was with a static elbow angle and active shoulder flexion.

Not sure I follow. What were you attempting to do? Keep your elbows stationary throughout the movement?

[broseph]

Awesome pressing!

EZ Curlz 160.5x 8, 8, 8 @elbows didn't track along rib cage. I actually tried this with an empty bar and couldn't do it. The closest I could get was with a static elbow angle and active shoulder flexion.

Not sure I follow. What were you attempting to do? Keep your elbows stationary throughout the movement?

Hey thanks. The weird curl talk is in reference to a recent “how to curl” video over at SS.

[TimK]

Hey thanks. The weird curl talk is in reference to a recent “how to curl” video over at SS.

Oh yeah, I saw that. The thing where he brings his elbows in as the bar goes up? I don't think I can do that either, it seems really awkward.

[Allentown]

Congrats on all the PR's! You are really crushing it.

Seconded. Nice work!

[broseph]

11/8/17 KUA Week 5 Squat

After PR-ing every other lift this week, I ran out of gas for squats...

Squat 417.5x6 @10. I was really planning on 7 reps today, which would've been a PR. Warmups were heavy, everything hurts, you know the drill. Last resort was an ammonia cap.


So I pushed the AMRAP a little hard, and fatigue was already high, so back offs sucked too:
375x 6, 6 @8.5
360x6 @squatmorning
Stopped there.

Chins x 15, 15, 15

Abwheel x 20, 20, 20

Ready for the deload week!

[Les]

Sorry to see you ran out of gas a little. On flat sessions like that, sometimes I would just hit the minimum reps for the drop sets 4x4 and then call it a day. Let your body recover so you can hit it harder next time.

[broseph]

Sorry to see you ran out of gas a little. On flat sessions like that, sometimes I would just hit the minimum reps for the drop sets 4x4 and then call it a day. Let your body recover so you can hit it harder next time.

That's a solid tip. I tried to push hard today because it's the last day before a deload week and I wanted to "make it count" or something. Plus it would have been pretty cool to PR all 4 lifts this week.

I've been treating this program as a Heavy/Light/Medium set up where the first week after the deload is Medium, then I push a little harder for Heavy week, then the Light deload again. Hopefully that's not too far off base?