Buffalo Training Log

[Buffalo150]

James-

...and now I know.

I never understood why they were called Kroc Rows, as I thought it had something to do with "short arms"..."alligator arms"...crocodiles and such.

-Bflo

[Buffalo150]

11/1/09

5/3/1 4th Cycle

Squat Day

Squat:
45 lbs 2x5
135 lbs 1x5
170 lbs 1x5
190 lbs w/s 1x3
215 lbs w/s 1x3
245 lbs w/s 1x3
We're still waaaaay behind the curve here. Bar still feels heavy. But we did the proscribed number for the day and on we go.

Assistance Work:
Walkouts - 335 lbs 2 for 30 seconds each

Box Squats - 190 lbs 20x2 on the minute
That's a long 25 minutes...

Step-Ups - 95 lbs 8x5 right/left combo

...and I'm spent, my shoulders are barking at me from holding that weight all day.

No word on HRH. What I saw on TV cut off at 4 hours 5 minutes and I didn't see her during those moments they showed the finish line from 3:45 on.

-Bflo

[Buffalo150]

NYC Update-

HRH ran as a "guide runner" for the disabled...

Her runner stopped after 14 miles. She said the first 10 miles were cattle drive, very slow.

She finished in 4:29 which, all things considered, is a respectable time. I'll have more info when she gets back to Buffalo tomorrow...

-Bflo

[mpetry]

wow! 20x2@190; nice stuff!

[adamr]

Your 5/3/1 looks brutal! Nice job on the walkouts too! I'm a big fan of walkouts! Not sure how much the really help, but they give you a huge edge mentally knowing you can hold that weight, and one day will squat it!

[atypical1]

Good stuff and good for HRH to be a guide runner. She also highlighted a problem with big races like that in they are just crowded beyond belief!

james

[guru]

20 sets of box squats? and here I was thinking that the 10x3 I did was brutal.

[Buffalo150]

11/2/09

5/3/1 4th Cycle

Press Day:
45 lbs 2x5
75 lbs 1x5
110 lbs w/s 1x5
125 lbs w/s 1x3
140 lbs w/s 1x1...
Oooooh, so close. Ran into the lightheadedness issue again . The first went up without an issue, really fast and as the bar came down I went a little "gray"...by the time my head cleared I was shot. I think two maybe three is a real possibility if I can nick this problem.
Gave it another shot four minutes later, I was pissed . Got the first, again really easily and went "gray" again, not as badly as the first attempt...stalled just above the head.

Assistance Work:
Press - 105 lbs 8 / 8 / 7 / 6 / 5 / 4 / 2...for 40

Pull-Ups - BW 10 / 10 / 10 / 9 / 1...for 40

...and done.

-Bflo

[guru]

Oooooh, so close. Ran into the lightheadedness issue again . The first went up without an issue, really fast and as the bar came down I went a little "gray"...by the time my head cleared I was shot. I think two maybe three is a real possibility if I can nick this problem.

How's your breathing for this particular exercise? Maybe breathing a little at the top can help.

40 pull ups in almost 4 sets is very very nice.

[Vlad]

Oooooh, so close. Ran into the lightheadedness issue again . The first went up without an issue, really fast and as the bar came down I went a little "gray"...by the time my head cleared I was shot. I think two maybe three is a real possibility if I can nick this problem.
Gave it another shot four minutes later, I was pissed . Got the first, again really easily and went "gray" again, not as badly as the first attempt...stalled just above the head.

You should stop playing this game. It's dangerous. Your blood pressure shoots up very quickly and because your working blood pressure is probably low, the pressure in the brain is low as well. When the blood pressure raises, the pressure in the brain increases also, but there is a lag, so you experience a temporary difference, which manifests itself as lightheadedness. But this can also lead to fainting.

I would suggest using a belt to solve this problem. Put a belt and make it tight. Then walk for a minute. This will increase your blood pressure and, as a result, the brain pressure as well. You might flex your abs against the belt to increase the pressure even further. Then unrack the bar keeping the abs tight to avoid a pressure drop. Then press, and take the belt off right away.

If you worry that your abs will not be worked as hard as without a belt, I would worry more about the brain and train abs afterwards.

[adamr]

That's some good pressing there Bflo. And 40 pull-ups just makes me sick. I pat myself on the back if I can grind out 2!

That's some good advice there Vlad, I expereince that same issue sometimes!

[KIB]

Pull-Ups - BW 10 / 10 / 10 / 9 / 1...for 40

Spectacular!
What Vlad says about your grey-outs is scaring me, Bflo.

[Buffalo150]

Guru, Vlad, Adam, Kib-

The low blood pressure issue with the Press is what it is...

All the other lifts don't or haven't caused me any issues like this on such a constant basis and I'm really trying to find a solution.

I thought about using a belt before last session. I think it presents as the best option at the moment.

Thanks for the thoughts, concern and possible solution.

-Bflo

[Buffalo150]

11/4/09

5/3/1 4th Cycle

Deadlift (3rd week)

DL:
135 lbs 2x5
225 lbs 1x5
280 lbs w/s 1x5
315 lbs w/s 1x3
350 lbs w/s 1x10
...WE ARE BACK
Used a belt for the first time @ 350 lbs. Wow, what a difference that makes.
Not only that but my hands came thru today unscathed, not sore, no hot spots, no nothin'.

Assistance Work:
Bulgarian Split Squats - 115 lbs 4x10 each leg
Not an issue handling the weight, but boy does this get you breathing hard.
I keep forgetting how hard these can be.

I was gonna call it a day and then HRH insisted we do Push-ups...WTF is up with that.
So off we went for 40 reps, any way you could get them...
25 / 10 / 5...now I know why my Bench sucks.

-Bflo

[mpetry]

350 lbs w/s 1x10

nice work!