Max Power's Battle Log: Burning the candle at both ends

[Max Power]

 

And that's the last ridiculous thing I will post in here (probably a lie).  I'm just going to use this to track my progress and help me remember when I did things.  

 

 

• Seated Barbell Shoulder Press:
  • 45 lb x 8 reps (+40 pts)
  • 65 lb x 5 reps (+41 pts)
  • 85 lb x 5 reps (+47 pts)
  • 105 lb x 5 reps (+54 pts)
  • 125 lb x 2 reps (+41 pts)
  • 125 lb x 2 reps (+41 pts)
  • 125 lb x 2 reps (+41 pts)
• Dumbbell Split Clean and Jerk:
  • 35 lb x 2 reps (+28 pts)
  • 35 lb x 2 reps (+28 pts)
  • 40 lb x 2 reps (+30 pts)
  • 45 lb x 2 reps (+33 pts)
  • 50 lb x 2 reps (+35 pts)
  • 55 lb x 2 reps (+37 pts)
  • 60 lb x 2 reps (+40 pts)
  • 60 lb x 2 reps (+40 pts)
  • 60 lb x 2 reps (+40 pts)
• Push-Up:
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 15 reps (+22 pts)
  • 30 reps (+45 pts)
  • 30 reps (+45 pts)

[Max Power]

• Deficit Barbell Deadlift:
  • 95 lb x 5 reps (+63 pts)

• 135 lb x 5 reps (+82 pts)

165 lb x 5 reps (+101 pts)

195 lb x 3 reps (+99 pts)

225 lb x 3 reps (+121 pts)

255 lb x 3 reps (+148 pts)

285 lb x 3 reps (+182 pts)

315 lb x 3 reps (+222 pts)

345 lb x 2 reps (+230 pts)

Barbell Squat:

• 45 lb x 6 reps (+38 pts)

75 lb x 5 reps (+44 pts)

105 lb x 5 reps (+54 pts)

135 lb x 5 reps (+66 pts)

165 lb x 3 reps (+64 pts)

195 lb x 3 reps (+79 pts)

225 lb x 3 reps (+97 pts)

255 lb x 3 reps (+119 pts)

285 lb x 2 reps (+122 pts)

285 lb x 2 reps (+122 pts)

285 lb x 1 reps (+99 pts)

305 lb x 1 reps (+113 pts)

Eat more.  That is all.  

[Max Power]

*Blows the dust off this thing*  

 

Yesterday was the start of the second month/third week of 5/3/1.  

 

May 27 Squats:

 

 

• Barbell Squat:
  • 45 lb x 10 reps (+42 pts)
  • 75 lb x 3 reps (+35 pts)
  • 105 lb x 3 reps (+43 pts)
  • 135 lb x 3 reps (+53 pts)
  • 165 lb x 3 reps (+64 pts)
  • 195 lb x 3 reps (+79 pts)
  • 225 lb x 3 reps (+97 pts)
  • 240 lb x 5 reps (+134 pts)
  • 280 lb x 3 reps (+140 pts)
  • 310 lb x 1 reps (+117 pts)
  • 135 lb x 10 reps (+77 pts)
  • 135 lb x 10 reps (+77 pts)
• Stiff Leg Barbell Good Morning:
  • 135 lb x 8 reps (+37 pts)
  • 135 lb x 10 reps (+38 pts)
  • 135 lb x 8 reps (+37 pts)
• Front Barbell Squat:
  • 135 lb x 5 reps (+69 pts)
  • 165 lb x 3 reps (+68 pts)
  • 195 lb x 3 reps (+83 pts)

 

I was having fun in the gym yesterday since I didn't have any time limits, and I didn't get up before the sun to be there.  That led me to forget that I was using the front squats for added volume, and not for playing.  

 

 

 

May 28: Bench  

 

 

• Barbell Bench Press:
  • 45 lb x 10 reps (+43 pts)
  • 75 lb x 5 reps (+45 pts)
  • 105 lb x 5 reps (+55 pts)
  • 135 lb x 5 reps (+67 pts)
  • 165 lb x 5 reps (+82 pts)
  • 185 lb x 3 reps (+76 pts)
  • 205 lb x 3 reps (+87 pts)
  • 155 lb x 10 reps (+91 pts)
  • 155 lb x 10 reps (+91 pts)
  • 145 lb x 7 reps (+80 pts)
  • 135 lb x 10 reps (+79 pts)
• Kroc Rows:
  • 55 lb x 18 reps (+42 pts)
  • 55 lb x 12 reps (+39 pts)
  • 55 lb x 10 reps (+38 pts)

I was weak this morning, I had no recharge between sets.  I can't be certain, but it was probably all of the crap that I ate yesterday, plus not getting to sleep until midnight-ish.  And I'm really starting to hate rows,  they never cooperate like they should.  Stupid rows...

[Max Power]

5/30 Deadlifts

 

• Barbell Deadlift:
  • 135 lb x 5 reps (+66 pts)
  • 185 lb x 5 reps (+92 pts)
  • 225 lb x 3 reps (+97 pts)
  • 275 lb x 3 reps (+136 pts)
  • 315 lb x 5 reps (+222 pts)
  • 355 lb x 3 reps (+233 pts)
  • 395 lb x 2 reps (+257 pts)
  • 245 lb x 8 reps (+157 pts)
  • 245 lb x 8 reps (+157 pts)
  • 245 lb x 6 reps (+147 pts)

 

I felt strong today, I had to talk myself out of chasing a PR, I think I could have broken my SSS lifts easily ha!  As usual the volume really drained me, and I didn't want to do my deficit DLs after giving my back that much of a beating anyway.  I called it good and went home.  

[weirdquark]

I was having fun in the gym yesterday since I didn't have any time limits, and I didn't get up before the sun to be there.  That led me to forget that I was using the front squats for added volume, and not for playing.  

 

It's okay, playing is also important.

[Max Power]

• Standing Barbell Shoulder Press (OHP):
  • 45 lb x 10 reps (+58 pts)
  • 45 lb x 5 reps (+49 pts)
  • 45 lb x 5 reps (+49 pts)
  • 45 lb x 5 reps (+49 pts)
  • 45 lb x 5 reps (+49 pts)
  • 65 lb x 5 reps (+56 pts)
  • 85 lb x 5 reps (+64 pts)
  • 105 lb x 4 reps (+67 pts)
  • 115 lb x 2 reps (+53 pts)
  • 65 lb x 10 reps (+66 pts)
  • 65 lb x 10 reps (+66 pts)
  • 65 lb x 10 reps (+66 pts)
  • 65 lb x 10 reps (+66 pts)
  • 65 lb x 6 reps (+60 pts)
  • Playing with different grip width
• Body Weight Inverted Row (Let Me Ups):
  • 8 reps (+12 pts)
  • 8 reps (+12 pts)
  • 8 reps (+12 pts)
  • 8 reps (+12 pts)
  • 8 reps (+12 pts)
• Chin-Up:
  • 5 reps || assisted || 50 lb (+36 pts)
  • 5 reps || assisted || 50 lb (+36 pts)
  • 5 reps || assisted || 50 lb (+36 pts)
  • No idea what the assisted weight should be, I'm doing these as negatives

I think I put too much arch in my back while doing OHP, I may swap to seated military press for my 5/3/1 sets and rebuild my OHP at lower weights for a while.  

[Max Power]

Once again, dusting this thing off.  

 

I went to the gym after work yesterday, this was my first time ever doing that, it was also my first time back in the gym in about a month.  It felt really good to be there.  My plan was to do some squats and keep it light so my legs wouldn't self destruct the rest of the week.  

 

Squats:

 

45 lbs X 10 reps

75 X 5

105 X 5

135 X 5

165 X 5

195 X 3

225 X 1

255 X 1

225 X 1

195 X 1

165 X 1

135 X 1

 

Front Squats: 

 

45 lbs X 3 reps

75 X 3

105 X 3

135 X 3

 

Afterwards I ate almost an entire rotisserie chicken with a big side salad.  I'll start tracking my food again later this week, trying to get back in the swing of things first.  

[Max Power]

And so it begins. Again.  I got back in the gym for the first time in six weeks yesterday.  Although to be honest, I don't think I've worked out consistently since January. It definitely showed yesterday.  Parallel was about the best I could hit, and even though I still felt strong, there was no explosiveness, and no staying power, after about two reps everything was tough.  Anywho, here's the breakdown:

 

Squats:

45lbs X 10 reps

75X5

105X5

135X5

165X5

195X3

225X2

 

I started having problems reracking the bar, as this was my first time using one of those sloped racks that you can't adjust the height with, and honestly, I probably didn't need to push myself any further at this point, everything from my lower back on down was on fire.  Afterwards I walked a few laps around the track to help loosen things up, and then headed back to the house to stretch, and roll.  Have I mentioned that the gym is just around the corner from our place?   

 

Plans for the future.  I'm going to write out a program pretty soon, right now tentative plans are restarting 5/3/1 for Squats, DLs, and OHP.  And having an event/outside type day.  I'll probably combine squats and OHP into one day.  

[Max Power]

Day two of the return to glory was head and shoulders better than day one.  DLs have always been my favorite.  I worked up to a heavy single, and felt good the whole way through.  Afterwards my back got super tight for a bit, but once it loosened up I felt much better.  And here's the breakdown.  

 

DLs:

 

135X5

185X5

225X5

275X5

315X5

365X3

405X1

 

15 minutes walking.  

 

Tomorrow (Saturday) will be some sort of conditioning, I'll figure that one out in the morning, next week I'll start up with my full workouts again. 

[Max Power]

Quick update!

That's been the week thus far, I'm planning on doing a lot of sled work tomorrow, and maybe start adding in all of my accessory work again next week.

Sent via telepathy.

[CourtnieMarie]

i found you!

 

[Rob__]

I hearby declare it high time you update this thing again.

 

Otherwise I'll have to revoke your beard. I left the safety of the Warriors for this.

 

And now I'm following so you HAVE to reply. Or something. Or just carry on. Whatever.

[Max Power]

i found you!

 

 

 

I hearby declare it high time you update this thing again.

 

Otherwise I'll have to revoke your beard. I left the safety of the Warriors for this.

 

And now I'm following so you HAVE to reply. Or something. Or just carry on. Whatever.

 

You've convinced me, I will start updating again... Tomorrow.   

[Rooks]

Hooray!

[Rob__]

[Max Power]

Ok, Rob.  Here's the deal, I'm going to write out my workouts for the week before I do them.  And if I don't do them, I will shave my beard.  Sound like a plan?

 

My workout schedule is going to be Tue, Thur, Sat.  

 

 

 

 

The plan for today is...

 

OHP: 3 X 5+  

Lat Pulldowns: 3 X 10

Incline Bench press:  3 X 5+

Face Pulls: 2 X 20

Dips: 50 total reps

Hammer Curl 3 X 10

 

I've been doing the 21 day sugar detox with the wife since last week, and it has thrown my workout schedule off because a lot of the meals are really low calorie.  I don't know what that lady was thinking when she wrote the book and said that an 8oz chicken breast was two servings.  I've had to adjust a lot of the meals to make sure I was getting enough calories everyday.  

[Rooks]

And if I don't do them, I will shave my beard.  

 

NO!  You best do this workout.  Here's some motivation.

 

[wildross]

Found you just in time for the challenge to end.

[Max Power]

NO!  You best do this workout.  Here's some motivation.

 

 

Oh, I have no intention of letting my beard go anywhere, but it has come apparent to me that I need more motivation than just "I need to go to the gym today" to keep myself motivated.  

 

Found you just in time for the challenge to end.

 

No worries, I'm planning on having a challenge in the challenge thread next go round.  

[Rob__]

Oh, I have no intention of letting my beard go anywhere, but it has come apparent to me that I need more motivation than just "I need to go to the gym today" to keep myself motivated.

No worries, I'm planning on having a challenge in the challenge thread next go round.

We should just make a group decision what our challenges are going to be.

1) lifting.

2) food.

Did I miss anything?

[Max Power]

So this happened:

 

Incline Bench: These were weird, I felt like I could have cranked out another five at 115, but 125 shut me down.   

45 lbs X 10

75 lbs X 8

105 lbs X 7

115 lbs X 5

125 lbs X 4 (4th rep was shaky, didn't want to risk a 5th)

125 lbs X 4 (same deal)  

 

Lat Pulldowns:  

80 lbs X 10

100 lbs X 10

120 lbs X 10

120 lbs X 10

 

OHP:  I couldn't ever get my form right on these, my mobility has been slacking.  

45 lbs X 10 X 3

55 lbs X 5

65 lbs X 5 

 

Face Pulls:  2 X 20 using blue band

 

Dips 

15

15

10

10

 

Hammer curl: 

10 X 20 lbs

10 X 20 lbs

10 X 20 lbs

 

This was probably the first upper body workout that I've done in three and a half months, and it shows...  Nowhere to go but up from this point though!  

[Rob__]

Just when I thought I was going to have to take your beard...

[Max Power]

Just when I thought I was going to have to take your beard...

 

But wait! There's more.... 

 

Today's workout plan of awesomeness...

 

DLs: 3X5

Front Squat: 3X5

Walking Lunges: 3X10

Back Extensions:  3 X 15

 

I might swap the Back extensions for GHRs, the gym just put a couple of strange looking devices in that aren't exactly GHR machines, but I feel like I could do them on there.  We'll see what happens.  And my right elbow is hating life right now, so DL's might cause some issues, for some reason my arm seems to think it's fun to send shooting pains whenever I try to fully extend it, but it does calm down if I work with it, I'll play with it and see where it gets me.  

[Rob__]

But wait! There's more....

Today's workout plan of awesomeness...

DLs: 3X5

Front Squat: 3X5

Walking Lunges: 3X10

Back Extensions: 3 X 15

I might swap the Back extensions for GHRs, the gym just put a couple of strange looking devices in that aren't exactly GHR machines, but I feel like I could do them on there. We'll see what happens. And my right elbow is hating life right now, so DL's might cause some issues, for some reason my arm seems to think it's fun to send shooting pains whenever I try to fully extend it, but it does calm down if I work with it, I'll play with it and see where it gets me.

You're getting lucky, Mr Power. Very, very lucky.

Next time you're going to borrow my right elbow problems, take the whole joint. This way, I don't have any residual tendinitis or bursitis that gets aggravated when I lift or work.. Fucking elbows, man.

[Rob__]

How's the clean shaven face treating you?