big val's journal

[big valsalva]

It's been a couple of days since I lifted. I got home late from the gym and erranding on Tuesday so I didn't post then. Last night the band did a rare mid-week gig. No time to post. Here it goes:

Tuesday, 7/15/2008

Work sets only. US pounds.

Squat (220x5x5) - Pretty tough. I was tight in my glutes and lower back.

BP (145x5x5) - I tried the first two sets with my index finger on the ring. THe last three sets were pinky on the ring. Definately easier with pinky on ring. I must get someone to watch me and help me find the proper spacing so that my lower arm is perpendicular to the floor. Also, I lost the "feel" of "pushing with my feet." I used to have it, but lost it. It would probably help me with keeping my shoulders tucked.

Pendlay Rows (145x5x5)

Dips (BW+5) 10/5/3 - What an absolutely worthless attempt. True, I increased my first set to 10 reps, but my total reps went down from last time. I'll keep plugging away at this weight. I'm feeling like my elbows aren't ready to jump right in to a working set of dips. Is there an exercise I can use to warm up?

[big valsalva]

I put in a mid-afternoon appearance at the gym today. I had a so so workout. Tied a couple of previous PR's .

Friday, 7/18/2008

Squat (225x5x5) - Previous PR! This felt OK actually. I just need to remember to keep the reps deliberate and purposeful.

OHP (80x5x5) - Tough going. It might be time for fractional increments.

Deadlift (255x1x5) - Another previous PR!

Pullups (BW) 2/1/1 - I seem to have stalled.

Things definately seem to be getting more difficult. For right now, I'm willing to chalk it up to general fatigue. I've been particularly busy at work, my band is working alot lately, and I'm just not getting my beauty rest. I'll try to improve on that front. There's still plenty of progress to be made. It just might not happen as fast as I'd like anymore. It might be time to quit "lifting," and start "training."

[big valsalva]

Monday, 7/21/2008

Squat (230 5/5/5/3/5) - This was pretty good. I had some excessive GM'ing in the fourth set though. Can I still count this as a PR?

BP (150x5x5) - I had a mate of mine check my hand spacing. We decided that pinky's on the ring offered me more mechanical advantage without getting too tricep intensive.

Rows (150 5/5/5/5/4) - I was pretty solid until the very last rep. I missed my chest, then tried to hitch it up again, but in doing so I stood up a bit. Dang.

Dips (BW+5) 6/6/6 - I didn't improve on number of reps, but the ROM was much better.

[big valsalva]

Thursday, 7/24/2008

I didn't especially feel like lifting tonight. I had too much for dinner, and had a bit of a stomach ache a couple of hours later when I went to lift.

Squat (230x5x5) - New PR, baby!

OHP (85x5x5) - I ignored my own notes to increase fractionally. I need to pay more attention to reviewing my notes. Oh well, I got the reps anyway.

Deadlift - (260x1x5) - Another PR!

Chinups (BW) - 3/2/1

I think I'm going to take a couple of weeks to recharge. Back off the volume a bit and maintain the weights. It's not that the lifting is doing me in, but that other life factors are also adding up.

[big valsalva]

Monday, 7/28/2008

I decided to decompress for a couple of weeks. I've had a pretty hectic schedule at work and with the band. Plus I was at or near PR's on all my lifts. My body was about to revolt. So I'm maintaining weights and adopting a 3x5 program for the time being. No auxilliary work either.

Squat (230x3x5)

BP (150x3x5)

Pendlay Row (145x3x5) - I actually backed down on this lift. I probably copuld have dropped another 5 pounds. We'll see how it goes.

I felt like this was just the right amount of work for me tonight. I exerted myself, but not too much.

[big valsalva]

Thursday, 7/31/2008

My second "back off" workout. I didn't sleep well last night at all. It was nearly 4:00 a.m. before I drifted off. The alarm rings at 6:00. I crashed out on the sofa after work. I nearly skipped it. I'm glad I didn't.

Squat (230x1x5) - I couldn't use the power rack tonight, so I used stands. I would have normally done three sets of five, but opted for safety. I did up the volume a bit on my warmup sets though.

OHP (80x3x5)

Deadlift (260x1x3) - Must remember to initiate the descent by breaking the hips first. That will keep the bar from hitting my knees.

[SteveD]

Nice work on the PR's big val, that's some impressive lifting. And 260 on the deadlift, sweet!!

[big valsalva]

Nice work on the PR's big val, that's some impressive lifting. And 260 on the deadlift, sweet!!

Thank you, SteveD. I appreciate you looking in and commenting.

I have had some trouble connecting to this site for a few days, so I haven't posted workouts. I've been in "back off" mode for the past couple weeks, just to let my body catch up with the band gigs, work, and lifting schedule. I'm newbie enough to this routine that I'm at or near PR's on all my lifts simultaneously. That can put a strain on things, especially at my age. Here it goes:

Monday, 8/4/2008

Squat (230x3x5)

BP (150x3x5) - Man, this is tough. Someday I WILL own this lift though.

Pendlay Row (145x3x5)

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Friday, 8/8/2008

Squat (230x3x5)

OHP (85x3x5) - Why do I suck at upper body push work?

Deadlift (260x1x3) - I don't think I'm ever going to stall as long as the grip holds out.

That's it. That's the end of "back off" work for a while. Starting tomorrow (Sunday), the assault on PR's continues.

Until then, ciao.

[big valsalva]

Sunday, 8/10/2008

At last I'm done with some back off time. Now I can commence with ass kicking. It felt really good mentally and physically to be pushing forward again. I think my biggest problem is lack of sleep. I go through sleepless phases from time to time. To tell the truth, the internet keeps me awake more than anything else. Plus I lift late at night (after 8:00 p.m.) twice a week. It's hard to come down after a session, even though I'm exhausted. I'm going to try to get to bed earlier. Now if I can just get the Mrs. to leave me alone .

Squats (235x5x5) - A new PR! The first three sets felt awsome! I only had one marginal rep, but I counted it since it wasn't too far off. People are starting to watch me. Kind of cool.

BP (155x5x5) - Ties a PR. This didn't feel too bad. I asked for a spot on my last set, just to keep me honest. Amazingly, it was my strongest, most explosive set.

Pendlay Row (150x5x5) - I kept a deliberate pace the sets were kind of like a group of five singles. I relaxed my grip between reps. I had no problem completeing the sets.

Dips (BW+5) 10/8/4 - I tried for the eleventh, ninth, and fifth reps, but just couldn't get them. I'll try again next opportunity. Hopefully I can get ten reps on my first two sets and increase the reps on the third.

Very good workout.