week 8

Day 1
Bench Press	4x1	115-125	115, 115, 120 (f), 120, 120	video
Incline Press	3x5	75-85	55, 55, 60	set 3 video
Back Squat	1x10	100
	1x8	115
	1x5	125
	1x5	140
	5x5	155-165	155, 160, 160, 160, 165	set 1, 2, 5 video
Pause Squat	4x2	135
BentOver Rows	3x12		80, 85, 85

was disappointed with how i did on the bench, but really, i shouldn't be!  those weights are heavy for me, and if everything's not on point, it will be hard.  next week, same weight range, looking forward to redemption.  i just felt like something was misfiring, can't quite peg it.

incline press was difficult.  maybe i was too upright?

back squats felt... GREAT!

Day 2
Deadlift	3x1	215-245		215, 230, 245	video
Drop Set, 2 second eccentric	2xMax	145		14, 13	set 1 video
GHR	3x10			skipped
Leg Press	3x20			skipped
Face Pulls	2x30			30, 30

okay, so day after previous session, something weird was going on near my right hip flexor.  thought it was just tight, but now think maybe i strained it.  still kinda bothering me by the time this session came around, so ended up skipping gh raises and leg press.

happy with the heavy deads.

finally hit a session in our buddy, jay's garage.  his daughter is HILARIOUS!  "it's not there!  in my bucket!" totally sounds like, "it's not fair!  i'm like, f#@k it!"

week 7

Day 1
Bench Press	2x6	bar
	1x6	65
	1x4	85		video
	3x2	105-110	105, 105, 110	set 1, 3 video
	1x5	95		video
Floor Press	4x2	70-90	70, 80, 90, 90	set 3 video
Back Squat	1x1	Bar
	2x3	85-95	85, 95
	1x3	105-115	115
	1x3	125-135	135	video
	1x3	145-155	150	video
	4x3	165-175	165, 170, 170, 170	set 1, 2 video
Bent Over Rows	4x20		70, 75, 75, 75

i was SO uncomfortably bloated going into this session.  you can see on the video that i'm barrel bodied and my movement's a little awkward.  like, wtf is going on with my squats.

Day 2
Standing Strict Press	5x3	85-100		73, 73, 73, 73 x2, 73	video
Deadlift	Speed day	2x2	135		video
		2x2	145-155	145, 155	video
		1x2	160-170	170	video
		6x2	175-185	185, 185, 185, 185, 185, 185	set 1, 2 video
Rack Pulls		1x4 cluster	135
		1x3 cluster	175		video
		1x2 cluster	200		video
		2x1	225		video
		4x1	250		set 2, 3 video
GHR	3x10
Leg Press (machine is 103#)	3x20			250, 280, 320
Face Pulls	2x30			27.5, 29

i just was not a super stud on press today.

pleased with the deads.  i hope speed work meant just the pull, not my set up.  why did it take me like 30 seconds when using the straps?!

trained at wcsc, so had use of the ghd machine.  had to use momentum, but colin said i looked good as far as not bending knees early or breaking at the hips.

and for fun...

week 6, day 2

Hip Bridges	3x5	95-135	95, 115, 135
Good mornings	3x8	95-135	95, 115, 135
GHR	3x10		Improvised!!!
Leg Press (machine is 103#)	3x20		200, 230, 250
LegCurl	3x20		20, 25, 25
Leg Extension	3x20		45, 50, 55

i've never really followed a bodybuilding protocol before, but i'm guessing this is something like a "leg day".  by the end i was on the brink of puking and i was pretty sore for a couple days.  going into this day, i thought it was nothing.  ha!

first time doing hip bridges.  had upper back on floor, maybe next time i'll go to low bench.

good mornings... i never feel like i'm bending quite enough.  hammies felt good.

l.a. fitness gym doesn't have a gh machine, so i used the dual pulley machine that had a roll pad and a little mini seat.  did negatives, pretty much, instead of gh raises.

week 6, day 1

Week 6
	Bench Press	1x8	bar
		2x4	60
		1x4	70
		4x8	80-90	80, 85, 90, 90
	Back Squat	1x10	bar
		2x4	95-105	95, 105
		1x4	115-125	120
		1x4	135-145	140
		6x4	155-165	155, 155, 155, 160, 165, 165
	Bent Over Rows	4x20		65, 70, 70, 70
	Face Pulls	2x30		22.5, 24

GREAT training day!  i did some mobility work in the a.m., felt super prepared.

really liked starting with bench!  everything felt easy today, got a good arch going, and the bar was flying out of the press.  still getting used to my setup.  i plant my feet, hold the bar, and push my body down to get my ass where i want it, then lay my shoulders and head on the bench.  most times, i end up with my head a little too far up the bench, and have to reset.

squats felt good, was tired by very last set... you could maybe call my last couple reps "grinders" ;)

i'm aiming to get into wcsc soon for training, so i can get some stuff on video

week 5, day 2

Seated Backless Strict Press	3x8	55-75	55, 60, 60
2" Deficit Deadlift	1x2	115-125	125
	2x2	135-145	135, 145
	2x2	155-165	155, 165
	4x2	175-205	175, 185, 195, 205
Sumo Deadlift	5x3	135-155	135, 145, 155, 155, 155
Pull ups	2x3, 2x Max		Max sets; 7, 5

i like seated press, takes away most temptation for me to overextend my back.

deficit deadlift actually went surprisingly well.  decided it's time to start working on narrowing my grip for deadlift, i hold it way too wide (old, bad habit)

sumo deadlift, still as hard as ever for me.  if this were a couple weeks ago with my straight up, fucked up flexor tightness, it would've been impossible.  155# eventually started coming up slow, what +200# would look like for me conventional.

pullups... happy with seven, EXCEPT i was scrunching up my body pretty bad (bringing knees up).  tried for last set to maintain a solid hollow position, still piked, and doing that, could only get five.  not sure if i've ever gotten seven with a pronated (no mixed or sup) grip... pr?

grip, hip mobility, press notes from coach

 -----Original Message----- 

On Mar 5, 2014, at 2:42 AM, urbankstrengthteam wrote:  

Do you spend a lot of time sitting at your job?  

From: meg holliday

To: urbankstrengthteam

Sent: Wed, Mar 5, 2014 9:50 am

Subject: Re: Weekly training update 

oh yeah, total desk jockey.  i used to be super good about getting up regularly, stretching, moving, but then as we got crazy busy i got lazy.  after the body work i got done thursday, I've been back on that routine an feel GREAT!  this a.m., i was able to bench arched w/flat feet! 

um, pin press... i could barely do 105#. they're right up there with rack pulls for me.  wtf?! 

To: teeny-wahine

Subject: Re: Weekly training update

From: urbankstrengthteam

Date: Wed, 5 Mar 2014 17:36:36 -0500

How far are you from lock out when you start your pin press?  your elbows should be a little bit above your shoulders in the start position.They can really suck, and take a second or two to get off the pins (just like rack/block pulls) sometimes you just have to be persistent and patient with it. It's also not uncommon to feel like your head will explode. I did 225 several times on pin press and it felt ungodly, but when it came time to press 195 to the chest, it almost felt like a joke. We can mix in a few board presses as well to overload you, but pin presses are the superior exercise of the 2 in my opinion (it takes the eccentric portion of the exercise out, so you have to start from a disadvantageous position with no stretch reflex built up), and you will have to consciously practice a very soft touch on board press. 

Practice a few back bend poses for your arch on bench (bridges, camel pose, etc) they will help keep your abs and hips flexible, this site has a few good ones listed http://www.yogajournal.com/poses/finder/browse_categories/backbends 

When I'm in my heavy bench training I have to do stretches 2-4x a week to maintain my form. Try to practice all your lifts with explosiveness, and try to avoid failure on any reps (drop weight if necessary). 

On Mar 7, 2014, at 3:30 AM, urbankstrengthteam wrote:  

Are you using straps for your rep sets on deadlift (2+ reps)? You can also use them on your rack pulls, until your grip gets a little tougher. It may also be a good idea for you to learn hook grip, not only because it's like having built in straps, but because it sets you up in a more advantageous starting position, and keeps the back more symmetrical. I always try to do my warm ups sets with straps, my working weight with hook grip and at least 1/2 my rack pulls with straps.There is a fine line between training grip and over training grip. You want your hands to stay fairly small and not get too thick, but you also want them to have a very powerful crushing grip for short bursts. 

Rack pulls really are tough at first, when I began training like this I rack pulled less than my floor deadlift. It's not uncommon, but it is a sign of hamstring, glute and low back weakness. After a few months of training like this I added 50# to my deadlift from the floor, and was rack pulling 415 from below the knee. It really isnt exciting to do rack pulls when your exhausted from deadlifts, your back hurts, your hands hurt, everything feels heavy and slow, but it is worth it. During one training cycle, I only did deadlift, bench and ohp, when I squatted again, I hit my 1rm for 5 reps. It was the most sore I'd ever been during that cycle, but it had amazing carry over to my squat. I used to be a very quad dominant squatter when I started lifting (I started oly lifting and switched to powerlifting because of shoulder impingement problems), really working my posterior chain with deadlifts and rack pulls straightened that out (and I can't wait to do it again in 6 months) 

Subject: Re: Weekly training update

From: teeny-wahine

Date: Fri, 7 Mar 2014 04:51:01 -0800

To: urbankstrengthteam

unfortunately, i can't hook grip.  i have freakishly thick finger nails, so i'm unable to grip my thumb with my fingers (i can't even hook grip on a women's oly bar).  i was only using straps for reps of five or more... sounds like i should be using them more often? 

and for pin press, i definitely had the safety bars too low.  i was pressing from barely above my chest!