Weirdquark Doesn't Have Challenge Goals Right Now

weirdquark · December 9, 2013

Squat Clusters

85x5xc+

105x3xc+

125x2xc+

135xF

115x(3xc+ 3xc+ 3xc+)

I knew I was in trouble when the first warmup set which usually feels like "do I even have a barbell on my back" was heavy and a little slow instead but even so, failing at 135 is pretty bad. Decided to do clusters for a while; I would have done two sets of 5x5 clusters but since I was apparently not sufficiently recovered from yesterday I did five sets of 3x3 instead. This turns out to be what T-Nation recommends anyway, but it takes longer.

Squat volume: 6165

+1 power clean @65 after failure: 6230

Deadlifts

175x2xc+

175x1x+f2

Deadlift volume: 1400

Total volume: 7630

weirdquark · December 10, 2013

More volume to make up for not being able to lift this weekend!

Calf Raises

115x10ec+

135x10xc+

155x10xc+

175x10xc+

185x10xc+

195x10xc+

Total calf raise volume: 16800

Reverse Barbell Curls

35x10xc+

45x10yc+

Total Reverse curl volume: 1700

Barbell Curls

45x(6+4)yc+

45x10yc+

Total curl volume: 900

Total volume for session two: 19400

Total volume for today: 27030

weirdquark · December 10, 2013

Front Squats

45x10ec+

Just wanted to stretch out after the calf raises last night and I had 45 on the bar from the curls.

Front squat volume: 450

Bench Press

45x10ec+

65x10ec+

85x5ec+

105x3xc+

115x2yc+

120x1y+

125xF

85x10xc+

85x10yc+

Bench Press volume: 5590

Close Grip Bench Press

65x3xc-f4

Close Grip Bench volume: 195

I think I take back all previous thoughts that I was doing these with good form -- not that they didn't feel solid, but hadn't been feeling anything in my triceps so I looked up how to do these and I read that in addition to moving your hands closer together, you're supposed to keep your elbows next to your sides, which I was not. So I tried that and yup, this weight is now too heavy for high reps. More experimentation with lighter weight later.

Rows

65x10xc+

Row volume: 2600

Total volume: 8835

weirdquark · December 11, 2013

OHP

45x10ec+

55x8xc+

65x5xc+

75x3yc+

80x1y+

65x5yc+

OHP volume: 3215

Close Grip Bench Press

45x10ec+

55x10xc+

Trying to figure out form. Still not sure I've got it, but at least when my arms get tired I'm feeling it in my triceps.

CGBP volume: 3200

Session 2 volume: 6415

Total volume for 12/10: 15250

weirdquark · December 11, 2013

Squats

85x5ec+

105x3xc+

125x2xc+

135x1x+

145x1x+

150x1y+

115x(5xc+ 5xc+ 5xc+)

115x(5yc+ 5yc+ 5yc+)

115x(5yc+ 5yc+ 4yc+f5)

Maybe could have pushed through 155, which would be pretty sweet for quarter past six in the morning, but decided not to push it and to move on instead.

Squat volume: 6480

RDLs

115x8xc+

My butt could have done heavier or more reps, but my grip was feeling like there'd be some failure if I kept going. Haven't done these in a long time or picked up anything heavy for more than doubles so my grip endurance is down.

RDL volume: 3680

Total volume: 10160

Strawberry Squatcake · December 11, 2013

I'm so excited to hear about your trip to Italy! And like seeing all of the volume you're doing to prepare for leaving. Lots of respect your way for always doing so well on these challenges. I'm a bit disappointed in my showing. But hopefully can at least get *a* workout or two in before the end of the challenge!

weirdquark · December 11, 2013

I'm so excited to hear about your trip to Italy! And like seeing all of the volume you're doing to prepare for leaving. Lots of respect your way for always doing so well on these challenges. I'm a bit disappointed in my showing. But hopefully can at least get *a* workout or two in before the end of the challenge!

I'm pretty sure I can do some sort of workouts before the end of the challenge if I want to; I did a quick body weight circuit last time and did air squats and pushups and pull-ups off stairs up to the loft in the apartment where I was staying. So I can do a set or two of pushups at least, no problem. I just have no idea if I'll have access to internet in order to post things for them to count for more volume, which is, of course, the most important thing.

weirdquark · December 12, 2013

Calf Raises

115x10ec+

155x10xc+

185x10xc+

200x10xc+

These continue to be ridiculous for adding volume. On the other hand, my calves are actually looking pretty good. No idea if it's related.

Calf Raise volume: 18400

Squats

85x5ec+

105x3ec+

125x1x+

135x1x+

145x1y+

150x1y+

155xF

Might have gotten higher if I had done these before the 18K of calf raises instead of after, but whatever, it was pretty awesome feeling how light everything was when I unracked it even if my legs were too tired to go through the whole range of motion.

Squat volume: 1295

+1 power clean at 65: 1360

Total session 2 volume: 19760

Total volume for 12/10: 29920

weirdquark · December 12, 2013

Bench Press

65x10ec+

85x5ec+

105x3xc+

115x2yc+

120xy+

125xF

65x(6ec+ 6ec+ 6ec+ 6ec+ 6ec+)

65x(6ec+ 6ec+ 6ec+ 6ec+ 6xc+)

Clusters! I was inspired by Spezzy doing 100-whatever reps with the bar the other day so I decided to repeat it with 65 and ended up with 180 reps; clusters make it easier than doing sets of six sets of thirty or even eighteen sets of ten.

Bench + total volume: 13440

Hermione Gainser · December 12, 2013

Ditto, I stop by a lot and I think "Yup, WQ is still awesome." And I carry on about my business.

This.

Close Grip Bench Press
65x3xc-f4

Close Grip Bench volume: 195

I think I take back all previous thoughts that I was doing these with good form -- not that they didn't feel solid, but hadn't been feeling anything in my triceps so I looked up how to do these and I read that in addition to moving your hands closer together, you're supposed to keep your elbows next to your sides, which I was not. So I tried that and yup, this weight is now too heavy for high reps. More experimentation with lighter weight later.

I've been thinking about trying CGBP, too! Glad to see you're experimenting. I'll be watching your progress with interest.

Yay Italy! What fun!

And the reason I'm surprised you're at 3 is because I would have thought you'd be 1! hahaha But keep up the awesome work!

weirdquark · December 13, 2013

And the reason I'm surprised you're at 3 is because I would have thought you'd be 1! hahaha But keep up the awesome work!

If I could lift as heavy as Spezzy can, I might have been! Either the power houses are busy with life things or they're all going to log the last three weeks of workouts in the last two days and I'll be left in their dust. But it's cool, I'm moving lots of volume and with my enforced rest vacation I'll have plenty of time to recover from it. And hopefully not lose too much ground due to too much rest, but whatever, Italy is awesome and I will eat gelato and get my strength gains back later.

weirdquark · December 13, 2013

OHP

45x10ec+

55x5ec+

65x3xc+

75x1x+

80x1y+

85x1y+

85x1z+

80x1y+

55x(5xc+ 5xc+ 5yc+)

55x(5xc+ 5yc+ 5yc+)

OHP volume: 3780

Rows

65x5ec+

85x5xc+

Row volume: 2450

+ 1 power clean @85 so I don't have to do it tomorrow: 2535

Total volume for session 2: 6315

Total volume for 12/12: 19755

weirdquark · December 13, 2013

Squats

85x5ec+

105x3xc+

125xF

125x2xc+

135x1x+

145xF

105x(5xc+ 5xc+ 5xc+)

Time for a rest day, oh yes. (I mean, if I was lifting all next week today would have been one anyway, but it is needed.)

Squat volume: 7425

+2 power cleans @85 after failed lifts: 7595

Deadlifts

165x2xc+

Deadlift volume: 1650

Total volume: 9245

And that's it for this challenge kids.

nightlight · December 13, 2013

your volume amazes me.

Strawberry Squatcake · December 13, 2013

And that's it for this challenge kids.

Excellent job! Enjoy your trip!!

weirdquark · December 24, 2013

Checking in on Christmas eve from Rome!

I've managed one day of lifting while traveling as the hotel in Florence had a gym with a weight machine thingy that allowed me to do chest press and lat pulldowns. Also dumbbells labeled 1-10. I suspect this is in kilos as the ones with '10' were light enough to do sets of ten DB OHP, so they're around what I usually use for sets of ten which is ~22lbs. I didn't bother to write down the workout that I did that day and didn't bother to go back even though we were there for a few days. I also didn't bother trying to figure out how to do leg stuff because I've also been spending six to eight hours a day walking around looking at architecture and art and going up and down stairs. Taking some time off from lifting was probably good for me because I've been a bit under recovered but I'm looking forward to getting back to it once I get home. I can do pushups here if I feel like it but I miss heavy squats.

The food is excellent and I have been eating lots of pasta and pizza and gelato and selections of meat and cheese. Tomorrow everything is closed so we went shopping and have delicious cheese and meat and fruit and artichokes and some other things to make sure there's enough food. After lots of walking and not enough sleep we're a bit tired but if we're feeling up to it we're planning on wandering over to Saint Peter's to see the huge mobs who want to see the Pope who will be delivering his traditional Christmas message. We are not going tonight to see the midnight mass. Instead we are going to sleep. But if we're low energy we may also just hang out and window shop and mock the ridiculous overpriced fashionable things and eat our yummy food in a nearby piazza instead.

We have a burrata. It is really good buffalo mozzarella with super thick mozzarella cream inside.

If you are paleo, you still want to come to Italy and eat Florentine steak which is a very thick piece of steak cooked quickly so the outside is well done and the very center is rare and you thus get all of the gradients of steak. We had this in Florence and it was excellent.

weirdquark · December 27, 2013

Home again!

My lift week starts on Saturday but I wanted to do a little this morning to get back into things since I haven't properly lifted for two weeks. It went pretty well considering I was awake for about 24 hours yesterday and had dodgy nutrition due to being on a plan most of the day and haven't lifted in two weeks.

Squats

65x5ec+

85x5ec+

105x3xc+

125x2xc+

135x1x+

145xF

I'm sure I could have gotten 145 if I tried again but I'm lifting for real tomorrow. So not a great squat day but no worse than a not great squat day usually is.

OHP

45x10xc+

55x5xc+

65x5xc+

75x3yc+f4

75x3yc+

Hermione Gainser · December 27, 2013

Your Christmas Eve check in was most excellent. Sounds like you had sooo much fun!

Welcome home!

weirdquark · December 28, 2013

Squats

65x5ec+

85x5ec+

105x3xc+

125x2xc+

135xF

135x1y+

145xF

105x5ec+

105x5xc+

Trying for a little less volume while doing that easing back into lifting thing.

Deadlifts

165x2xc+

ETA: Forgot about my curls.

BBCurls

35x10xc+

weirdquark · December 29, 2013

Front Squats

65xec+

85x3ec+

105x2x+

115x1x+

120xF

Bench Press

65x10ec+

85x5ec+

105x3xc+

115x2xc++

120x1y+

125xF

105x3x+

105x3yc+

105x3xc+

105x3yc+

The set at 115 felt so awesome I was tempted to try for a third rep (I've done three before) but wanted to work up to a heavy single in my usual way.

Bench Dips

BWx5xc+

BWx10xc+

BWx8xc+

weirdquark · December 30, 2013

Thinking about what I want to do for the next challenge and figured I might as well start now.

1. I want to get my pull-up max up over five reps again so I need to train pull-ups more consistently.

2. Need to activate glutes more, so more glute focused exercises like hip thrusts and KB swings.

3. Improve core strength. Snatch? Plank? Stuff!

4. Write more. Must find topics on which I can publish academic articles for library faculty positions.

Today's workout:

Squats and deadlifts, lots of both. Still not quite back to where I was before I went on vacation for squats but getting there.

weirdquark · December 31, 2013

Today's workout -- working up to a 'heavy' single on front squats just so I'm squatting more, but mostly OHP for volume. And there will be pull-up practice throughout the day; looks like singles because I remembered I had some weights to add while I'm doing it and I'll need to work up to doubles when I weigh ten pounds more than usual. Or at least I will after doing 100 reps of OHP.

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