Working on a case of swoleosis

[torkins]

Pin Press @ eye level
ascending sets, 115x6, 125x6, 130x6, 135x6

2ct Pause Squats
ascending sets, 225x6,235x6,245x6

BB Row
I do these pronated. Today was working up to a top single @ 7, 230, followed by
a backoff 7 min density block @ 175, did 8,7,6,5,5,5,5=41 reps. This is my first ever heavy row single so I think with a bit of practice I could improve it significantly.

This caps off a pretty successful week (except for running/pullups tomorrow). All this despite getting up at 5am for every workout! Training is going pretty well these days so lets keep the good times rolling.

[torkins]

GPP day today in more ways than one.

Long story short I chased a purse snatcher through some backyards today and wouldn't you know it, afterward my fucking shin splints started hurting again. Goddamn these are annoying. Too bad I don't know hair-tousling or that would be an even better story.

So instead of running today, I did 2.5mi elliptical b/c I'm an elderly gentleman I guess.

also..
Pullups
7 min density block
6,5,5,5,4,4,3,2,2=36.. not really getting too much better at these things tbh.

[torkins]

Been real behind updating, now going to post a week of updates in a row....

7/9/18
Squat
330x1@8
315x3
295x4x3
...Did these at Atlanta Barbell w/ Alex. I always get hyper in a gym and my form goes all over the place. This time was no different but I'm clearly stronger now b/c despite the shit form I got 330 @ 8 which is an RPE PR

Press
155x1@8
140x3
135x4x3
...Also at Atlanta Barbell. Did 155 like last week, but this week it was an 8 not a 9.. nice!

Bench Press
175x8
195x8
205x8 @ 8
205x7 @ 10.. failed! kept hitting the jhooks and was all fucked up. Shouldn't have tried for the 8th rep at all..

[torkins]

7/10/18
Front Squat
245x1@8(PR)
225x3
210x4
220x3x3

CGBP
175x6
185x6
195x6
205x6@9

SGDL
253x5x3

[torkins]

7/12/18

Deadlift
Lifting in barefeet, my first time out of heels due to @Cody's suggestion. Went fine, not sure if it was any better particularly this time, but I'll keep trying it out.
395x1@8 (PR)
355x3
340x4x3

Bench Press
245x1@8.5 (form screwups)
220x3
210x4x3

Squat
195x10x3@7

Cable Tricep Extensions
65x10,62.5x10x3@8

[torkins]

7/13/18

Pin Press@eyes
115x5
125x5
135x5
140x5 @ 9

Paused Squat
235x5
245x5
255x5 @ 8

Barbell Row
so gassed for this.. 225x1 @ 7
180 AMRAP x7minutes: 5,6,5,5,5,5,5,5=41

[cgeorg]

Did you catch the purse-snatcher? Make long story long.

[torkins]

yes I did. At first I was pretty proud of myself for being able to keep up with and tackle a slim 18 yr old, but upon reflection I think chasing a petty thief not endangering anyone through my neighbors' backyards was not super smart on multiple levels. As I chased him it started to dawn on me I was exposing myself to physical risk for no reason, but by then I was too embarrassed to give it up so I tackled him. Luckily there was not much chance for fisticuffs as the police pulled up almost immediately next to me as I did so.

[torkins]

finally today's entry

Hot sauce today!
Squat
Was supposed to work up to a single @ 9.. last week 330 was an 8 so I was looking for 345 ( PR is 340 )
330 I beefed something fierce, but I was at least smart enough to realize I fucked up, so I bailed and tried again, and got 345, whooh
330x1 @ 8
345x1 @ 8
310x2x2
280x4x2

Press
155x1 @ 8
158x1 @ 9 (PR)
142x2x2
127x4x2

Bench Press
185x6
195x6
205x6 @ 8

[torkins]

7/17/18

Front Squat
Doing high intensity work in these too.. can't say I like Front Squats, but I cansay I fucking hate them. Anyway, PRed my single @ 9.
275x1@9
247.5x2x3

CGBP
185x6@6
195x6@7
205x6@8
215x6@9-9.5

SGDL
worked up to..
265x6x3 @ 7

[torkins]

Time for another log dump.. been training consistently (even 2 days while on vacation) but just haven't gotten around to logging here..

7/19
Deadlift
Got my 4 playt PR.. my first time using a mixed grip b/c I was using a 30mm bar and my hands are hobbit-like. I think it looks like a pretty weak lockout
405x1@9
365x2
330x4x2

Although I'm happy about the 405 PR, I kind of feel like my deadlift has been the laggard gainz-wise in this block. Maybe more deadlift volume would be better

Bench
This is why RPE can be fun times. The bar just kept moving fast, so I kept adding weight. My last Bench PR was 251 @ 10, but today I went..
265@8
272@9! WtfBBQ20lbsPR!?
245x2x2
220x4x2

Pin Squat
295x5x2@7
305x5@8

Cable Tricep Extensions
65x4x2
70x4x2

[torkins]

7/20

Pin Press @ eyes
115x4,125x4,130x4,135x4@9

Paused Squat
significant inter-set fatigue in upper glutes, 255x4, 265x4,280x4
I need Tiger Woods to help me activate my glutes! Seriously though I've been feeling it there most Fridays..

Barbell Row
225x1 @ 7, 180x5,5,5,5,5,5,5,5=40.. tired as balls today!

[torkins]

Went on vacation and visited beautiful Emerald Isle, NC. While there I got in two sessions at Crystal Coast Strength & Conditioning:

7/24/18

Squat
315x1@7
235x8x4

Bench
245@7
195x8x2@8,195x8@9,190x8

Deadlift
375x1@7
280x6x4

Got to listen to SSC Josh Wells yell at Crossfitters for a while.. thats the only time I've ever seen a CrossFit class and I can't say I envied the experience.

[torkins]

Second day on vacation at Crystal Coast S&C

7/26/18
Press
145@7
115x8x4@8,@9 for last set

Pin Squat
345@8
290x5x4

Pin Press @ chin
145@8.5-9
115x5x5

[torkins]

finally today's log, back from vacation

Squat
Damnit all of these seem high, but nonetheless, handling major PR weights..
350x1 @ 7
360x1 @ 8
325x3
300x5x4

Press
150x1 @ 8
135x3
125x5x4

Bench Press
185x7 @ 6
195x7 @ 7
205x7 @ 8

[cgeorg]

Great PRs! Squat depth on the single look right at parallel. Your upper body keeps going down after your legs stop though - don't do that. Tight!

[torkins]

Great PRs! Squat depth on the single look right at parallel. Your upper body keeps going down after your legs stop though - don't do that. Tight!

Thanks! Yea definitely think I was losing some tightness there. @Wilhelm suggested if I interpret correctly that this might be caused by me overextending my back. I think I definitely am overcueing my chest/upper back due to having a historical issue w/ chest fall. Will practice it in my supplemental squat work this week

[Wilhelm]

@cgeorg said it much better than i did when i commented. Perfect!
Much more succintly. I get that same exact thing on heavy reps if i'm not careful
I will feel like i've gone deep, but it's my upper back dropping and my legs will have stopped already.
bar moves, but depth doesn't increase.
I have to keep my back angle fixed and sit down that last bit with my hips instead.
easier said than done sometimes.

20lbs is a great pr man.

[torkins]

yesterday's log
7/31/18
Very tired this morning.. think my sleep deficit is catching up w/ me

Front Squat
253x1@8, 268xF .. 253 felt like a 7 to me so I went for 268x1 and failed! I could feel that I wasn't tight enough as I was descending and it was a quick bail.
203x5x5

CGBP
173x6@6
183x6@7
193x6@8
203x6@9

2" deficit DL
315x5x3 @ 7

[torkins]

Thurs (8/2/18)

Pin Squat
345x1@8 (soft 8? but form fuckup, basically normal squat banging it off the pins unevenly)
295x4x4. Might have had my pins too high

Bench Press
260x1 @ 7.5
270x1 @ 10 b/c form fuckup, wandered down to my chest and lost some tension at the bottom. Was supposed to be an 8
245x3 @ ~8.5 (dinged jhooks on rep 2)
225x5x4

Pin Press @ Forehead
175@8
145x4x4

Tricep Pushdowns
didn't actually have my cable setup for my new T-3 rack
so I did 4 sets of 15 tricep extensions on each arm. ~RPE8