Was too wiped from both illness and not enough sleep to really train; I did a little so I’ll be less detrained when I feel better early next week. I WILL GET WELL REAL SOON!
I’m going to try the following:
Monday
SQ for triples, working up to 80% for 3 sets.
Speed BP for triples
some assistance I haven’t quite decided on
Tue cardio - bike ride
Wed cardio - bike ride
Thursday
DB bench
rows
chinups
JM presses
maybe heavy lockouts, we’ll see
etc.
I’ll do this for 3 weeks, going for a big bench the last Thursday to see how it’s going.
Bad news is, I had nothing in the weightroom today. Good news is I didn’t do much so I can hit it tomorrow.
Did speed benching to get away from the pattern of slowness that I’ve fallen into. I realized while doing it that I’ve become gunshy about lowering the bar quickly, especially at the bottom. I don’t have to slow it nearly as much as I have been, so I’ll remember that. I’ll do other UB stuff Saturday.
The funny thing about speed work, as everyone here knows from sprinting, is that you don’t feel that you’ve worked that hard till you’re done and then you run out of gas.
Was planning to do a bunch of submax singles then got posessed with the urge to try a max. Failed completely with 285 then failed at 275 as well. I’m having trouble firing the way it seems I have the capacity for – it’s not just a sticking point but an inability to go bang . . . I just can’t fire under the big weights. Maybe Golgi, maybe entrainment, I don’t know.
OTOH, after that I juggled for the first time in 2 weeks and 5 ball shower felt like it was going to go. Did 8 catches first trial, so it seems the weights do prime the pump. I’ll throw for the next few days while it’s warm and focus on putting something good together.
Felt like my release for 7 clubs is doable. But it’s cold now, so that’s that. If I juggle in Spring who knows.
Had nothing in the weightroom due to being neurally and emotionally blasted after juggling. I’m done with that for the year so hopefully I will hit that 3 and then focus on more BB stuff.
In keeping with my observation that I have to learn to fire that max rep, I did submax singles today. Kind of an interesting effect, definitely different from rep tired – I’m single tired. Have lost much in the squat which I realized today, will attend to that Saturday.
BP was
135x5
155x4
185x2
185x2
225x1
245x1
245x1
245x1
255x1 lowered very quickly, got out of groove, thought I was stuck for just an instant then the bar blew right up. So it seemed the lowering speed helped.
265x1 went more strongly than the 245s, leading me to think that I haven’t been heated up enough at times in past sessions.
265x1 and realized that the quality was gone, thus I was too.
Realized that I haven’t been doing active recovery between BP sets. Did some today, just arm swinging and easy passive stretches, and it seemed to help quite a bit. Will include this from now on.
Am going to practice in my buddy’s apartment until I can do 5 clubs for 20 catches, and then we’ll see. I can go over there any time in the afternoon, whereas at the rec center I have a narrow window to start with, and that isn’t always open.
As far as weights, I’ll continue the submax singles once a week with other work the other days, we’ll see.
Strange weights just now. Felt very strong in other UB lifts but weak as hell in BP. Don’t know where I’m going except that I’m doing more total reps in squats.
I’m dropping BP altogether for a week or two. I’m also switching to something like:
Mon Squats
Tue rows, DB benching, pulldowns, etc.
Wed cardio
Thur DLs
Fri UB again
Sat party time 
Sun recover from the above
I have been lifting since my last entry but since I’ve been not really goal-oriented the last few weeks I haven’t posted. I may or may not start posting WOs again. Basically it’s the same crap. I will post a video when I do something much better, but for now it’s just picking stuff up and putting it down.
Switching to MWF, SQ BP DL each day, emphasizing one each day. Plus some cardio on the other days. Will do Velocity diet New Year, has nothing to do w/ the new year, just fits my schedule to switch at that time.
Can’t wait to see how the Velocity Diet works out for you. I will applaud you big time when you complete it! What are you looking to get down to?
^^^I just saw the above so I’ll respond now. Basically, I found the abrupt switch to Velocity too hard to adjust to :o so I’m taking a less radical approach at first, kind of halfway – cutting food and especially carbs but protein drinks and aminos to spare protein. I want to lean out as much as I can quickly, so increased diligence about doing full sessions in the weightroom is called for.
Winter blahs have kept down energy and thus progress, but I’ve been doing contact improv so hopefully I can put some strength to good use. This motivates me to keep working.
I will likely be embarking on the Velocity in the next week. I want to find the best price on the protein, since I will be using a lot of it. I’ll also be upping the reps in the weight room, from 5s to 6-8. I am horrible in so many ways – I don’t need to be a fatso along with it.
Doing higher reps (10) in the SQ feels different. Wiped after lifting, details tomorrow.
I was too gassed after training to post this, but once again I realized that I haven’t been working hard enough. The 65 lb. DBs I use for rows went missing, well one of them did, so instead I did one arm rows with 90. So it’s clear I had some spare capacity I wasn’t using.
I’ve decided to do 10s in SQ, per a Dan John article, and it feels different. I think better, we’ll see.
I’ve been cutting cals and especially carbs. I will still do the V diet but maybe not the full monte, at least not yet. I go back and forth on it, but my committment to shedding fat remains, regardless of specific protocol.
One issue I’ve been having in the weightroom is taking so long to spin up the turbines that I’m out of steam by the time I’m halfway through my w/o. I’m riding a bike again, so this should help both with being less “cold” to start the session and increasing cardio so I can work faster.
I previously have been mostly working strength. Weight loss is now the goal, strength be damned. V-diet after this weekend (not sure how it will affect me and I have a lot to do Fri-Sun).
Do you take anything preworkout like GO! or Neurostim or anything?