Mustache Method - Log

[TimK]

itsatrap.jpg

LOL. I think it will be ok. I'm letting her do her own thing, it's not like I've got a 12 week program written out for her that I'm going to be making sure she follows to the letter. Also we generally "work" well together. She is also a wedding photographer and we sometimes second shoot for each other, which seems like it would have the potential to stress the relationship, but it's been good.

[TimK]

CoC #1.5
7x10 (last set had a few questionable reps)

Not sure where the sudden burst of strength on these comes from. And yet, before doing these I tried and failed to completely close the #2 with either hand. Can I get a #1.75?

[TimK]

EZ Bar Curls:
95x12,12,12,12,10 - couple of cheaty reps on the fourth set.

[broseph]

EZ Bar Curls:
95x12,12,12,12,10 - couple of cheaty reps on the fourth set.

You mean some of your curl reps are NOT cheaty?!?!

[TimK]

EZ Bar Curls:
95x12,12,12,12,10 - couple of cheaty reps on the fourth set.

You mean some of your curl reps are NOT cheaty?!?!

LOL, I try to keep it reasonably strict until the last rep usually.

[Allentown]

Unless I specifically note they are strict, all my curls are wild pelvic-thrusts with a quick bend when they get to the top in order to "complete" the rep.

[TimK]

KSC Strengthlifting - Week 5 (10/8/17 - 10/14/17)

Thursday

Press:
180x4x6

CGBP:
225x6x3
185x10

Static Barbell Hold:
455x12 seconds

Pressdowns:
90x15,15,15,10,10

Found out that it's a bad idea to do static holds without any sort of warmup for the back muscles. Felt a sharp pain between my shoulder blades immediately upon pulling the bar off the rack. It rapidly intensified until I couldn't take it any more and set the bar back down. Tried resting a few minutes and did a few sets of pressdowns but the pain was still there as I did those. Didn't make a second attempt at the static holds. Hopefully it's short lived and I can still do RDLs or medium deadlifts tomorrow.

At least I finally made it through an entire workout without failing any reps on press or close grips. That alone is a small victory.

[TimK]

Weight Loss Update (Week 26 - 10/13/17)

Weekly Low: 238.8
Moving Average: 240.9 (-1.0)
7 Day Average: 240.1 (-1.3)
Waist: 39" (-0.00)
Avg Calories: 2750/day

Total Change since 4/14 (26 weeks):

BW: -38lbs
Waist: -6.25"

Water weight has balanced out, scale moving in the right direction again. Waist is being stubborn again, hopefully that means it's going to drop 0.75" in one week like it did last time. All of my weigh-ins this week were below 241, so hopefully next week they'll all be below 240.

[TimK]

KSC Strengthlifting - Week 5 (10/8/17 - 10/14/17)

Friday:

Squat:
385x4x6 - looking forward to doing no more than 3 sets of squats in a workout after next week

Deadlift:
495x5x3 - mixed grip

Chins:
Fuck chins, I'll chin when I'm dead.


Thankfully my pulled rhomboid or whatever wasn't aggravated by deadlifts. First set felt good so I decided to do all three without straps for some extra grip work.

[broseph]

I always get knots in my mid back that hurt with overhead pressing. I swear Jordan says knots don’t exist... which seems like utter nonsense.

[TimK]

CoC #1:
7x15 (105 reps)

While driving to Detroit for a wedding.

[Allentown]

CoC #1:
7x15 (105 reps)

While driving to Detroit for a wedding.

I had to stop using the 1.5 while driving. I would find my feet "helping" me with maximum effort reps.

[TimK]

CoC #1:
7x15 (105 reps)

While driving to Detroit for a wedding.

I had to stop using the 1.5 while driving. I would find my feet "helping" me with maximum effort reps.

LOL, that happened to me the first time I did grip work while driving. Cruise control helps.

[TimK]

KSC Strengthlifting - Week 6 (10/15/17 - 10/21/17)

Monday

Press:
210x1x6
190x3
155x8

BW Dips:
5x12

I'm thinking 215 (whatever that is in kilos) for my second attempt at the meet...?

I was surprised at how much better I did on dips today but then I realized that before I was doing them after a bunch of AMRAP benching. Duh. I guess that goes to show how much the pecs are involved with dips, because my triceps were probably equally spent after the AMRAP pressing today.

[broseph]

Dips always seemed like a close grip decline bench press to me, but to the hammer every problem looks like a nail.

What is your general strategy for meet attempts? I never wanted to fail a squat for fear it would kill my deadlift. Bench/press is tricky because a long grindy fail can really mess with my low back (not sure if others experience this). Deadlift is the only lift I would ever roll the dice for an attempt. Probably because I'm a wuss.

Solid triple for opener. (Show the judges you can hit depth, easy to follow commands, get a feel for your feels)
Just under current PR for 2nd. (heavy but solid, build your total)
Just over PR for 3rd. (cuz PR and peaking)

[TimK]

Solid triple for opener. (Show the judges you can hit depth, easy to follow commands, get a feel for your feels)
Just under current PR for 2nd. (heavy but solid, build your total)
Just over PR for 3rd. (cuz PR and peaking)

I think this makes sense, but I'm not at PR levels currently so I need to adjust things down. I'm thinking solid triple for opener, then something I know I should currently be able to hit for a single on the second attempt, then base third attempt on that.

I know what you mean about the squat, I would like to go for broke and see if I can hit a PR, but I probably play it safe for the deadlift's sake. Especially since my deadlift is so far ahead of my squat... going for broke and grinding out a bone on bone squat for an extra 5lbs (if I even make it) doesn't make much sense if it takes 20 lbs off my best deadlift attempt.

Personally I haven't noticed failed presses to have any noticeable impact on my deadlift so I am more likely to YOLO the third attempt there.

[Allentown]

I think this makes sense, but I'm not at PR levels currently so I need to adjust things down. I'm thinking solid triple for opener, then something I know I should currently be able to hit for a single on the second attempt, then base third attempt on that.

This. I also like the idea of targeting 9/9 for a first meet. I am terrible about unnecessary cutting then not eating for fear of nervous shits the week before and morning of, so don't do that.

[TimK]

KSC Strengthlifting - Week 6 (10/15/17 - 10/21/17)

Tuesday

Squat:
335x5x3

Deadlift:
585x1 (last warmup)
605x2 - mixed grip... that's a strapless PR I guess. Did 615x2 w/straps on 8/25, and that looked quite a bit harder than this
540x5 - straps

DB Row:
90x9,9,9,8,8

I'm glad I jettisoned the rack pulls and RDL's for more deadlifts. I think it's paying off. I'm thinking I might do something like 585, 615, ??? for my attempts at the meet. If I could do a solid 635 with no grip issues, that would be a strapless PR. I'm also upping my calories by 200/day this week, and assuming my weight doesn't go up, I'll do the same next week.

Unfortunately I have a wedding on Friday so I need to train MTWT this week with no rest day in the middle.

[broseph]

605x2 looking really solid. I’m excited to see what you get at the meet.

[TimK]

KSC Strengthlifting - Week 6 (10/15/17 - 10/21/17)

Wednesday

Press:
190x3x6

CGBP:
240x4x3
185x12

Pressdowns:
99x11

This went well for the most part, despite missing the rest day. No failed reps, and best performance on close grips since the start of this program. Did one set of pressdowns and felt the stabbing rhomboidal pain again. Weird because it hasn't bothered me at all for the last week including during deadlifts and db rows, but pressdowns aggravate it? I figured suffering through 4 more sets would likely have zero positive impact on the meet and I'd be better off just skipping them and letting whatever it is heal up.