Strength III, Workout D-4
Warm-up - CP2:
--hip crossover, 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps
Work:
--pull-up (3/2/1/3/2/1, 201, 240RI) - 3 @ BW+15, 2 @ BW+20, 1 @ BW+25, 3 @ BW+20, 2 @ BW+30, 1 @ BW+40 + 5 @ BW
SUPERSET (full rest)
--BB Pendlay row (4/4/8, 201, 60RI) - 4 @ 165, 4 @ 165, 8 @ 135
--BB shoulder press (4/4/8, 201, 60RI) - 4 @ 135, 4 @ 135, 8 @ 95
--cable reverse woodchoppers* (8/8/8, 10X, 90RI) - 8 @ 100, 8 @ 110, 8 @ 120
* denotes double-pulley cable setup
Notes:
--Remember the feeling of being let out of school on the last day? Yeah, that
--Speaking of which, I'm guessing the adrenaline was going a little more than usual today given how easy the last 1RM pull-up was, so I dropped the DB I was holding with my ankles and knocked out a few bodyweight reps as well.
--I went a tad too heavy on the rows, so my form was iffy on the first two sets; third one was good.
--I'm not sure what was different about the pulley station today, but for some reason, the rope attachment (namely the whole connection assembly--carabiner, grommet, eyelet, etc) was anchored at a lower angle and so rubbed the backs of my arms raw during the reverse woodchoppers. I look like I have matching hickies. Awesome.
--Final weigh-in today: 210lbs, -3lbs from my peak a week or two ago, so overall, I gained a net of about 15lbs. The mirror says it was mostly (but not all) good weight.
--Two goals missed:
--biting fingernails - I did well for awhile but am still losing that battle.
--push-ups - I never really tried to push this, but I still can't get much beyond 20 reps at a time. Pitiful.
--As for final load comparisons, I wonder if I sandbagged a little in the beginning (as opposed to RedLefty's tendency to teabag, but I digress), or if there was some familiarity issues with never having truly worked with 1RM protocol before, but at any rate:
squat 1RM - start: 205lbs, end: 280+ lbs
bench press 1RM - start: 205lbs, end: 215lbs
deadlift 1RM - start: 245lbs, end: 320lbs
pull-up 1RM: BW+50lbs (supinated, BW = ~200lbs), end: BW+40+ (pronated, BW = 210lbs)
Very pleased with lower-body gains. Upper body gains were minimal at best, but I tend(ed) to get geared up for lower-body days more than upper-body. I have some sticking points in my upper-body ROMs that need attention before I can expect to see anything major (for example, the board presses I did left my triceps fried, so I'm hopeful some similar limited-ROM work, also on my vertical pull, will help out with future gains).
--The final lingering injury report:
--tweaked right upper hamstring
--tweaked right lower back
--tweaked left knee
--left index finger fracture
--left pinkie finger nerve tweak (just completely stopped working during presses today)
--left shoulder excessive popping during hyperextension (progressively worse over past two months)
--posterior arm lacerations (from misaligned pulley station today)
--general torso inability to fully recover from fatigue
--continued limited relative mobility in right shoulder and left hip (though both hips seemed to slightly immobilize more during this last month)
--SMR work is in doubt for tomorrow since I just want to do NOTHING, but I'll get in some light active recovery over the next five days before the summit, then use the week I come back to do some general athleticism self-assessment as well as practice any new movements I may decide on for my next training phase (which will depend largely on Alan's nutrition presentation next weekend). I'll continue this log as needed until that point for wrap-up evaluation, feedback, and general debauchery including the winner of the Thread's Best Insult Award. Once a new goal is set, a new log will be created.
--One semi-related upshot over the past few months is that I've started wearing shoes less and less, opting for very thin-soled sneakers in public, my Vibrams when out in the yard or at the park with the dogs, and my wrestling shoes in the gym. It now hurts to wear "regular" shoes, but my calves and feet have gotten a lot stronger.
--Did I mention I'm done???
