Timmy: The Quest for 315

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day A1, Workout V
  
  RDL:
  3 @ 95 lbs
  3 @ 185 lbs
  3x5 @ 235 lbs (+10 lbs)
  
  Alternating Sets:
  One-Arm DB Shoulder Press: 3 @ 20 lbs; 10x4 @ 40 lbs (+1 rep, all sets)
  Wide-Grip Pull-up: 9x2, 1 @ BW (+1 rep, first nine sets)
  
  Glute-Ham Raises: 3x5 @ BW
  
  current bodyweight: 162 lbs (-.6 lbs)

Ten sets isn't as easy as it sounds. Okay, maybe it doesn't sound easy. I had to focus a lot of my attention on keeping my spine neutral, rather than bending to one side for leverage. My abs were firing like crazy.

There was a woman doing squats with 95 lbs. Quarter squatting, rather. I didn't say anything, because I'd rather she squatted, than not squat at all. Her stance was good, her spine was neutral, and she didn't have much forward lean. All she needed was some depth and she'd be on her way. Moreover, I was doing glute-ham raises, and I don't think that would impress anybody who has never done them. I actually felt it in my gastrocnemius. This doesn't entirely surprise me, as I know the gastrocnemius is a weak knee flexor.

Oh, and the RDLs were fine. Not sure whether to add more weight or to start a rep progression. I think I can handle more.

Adjustments: Hit 10x5 for presses. That's going to be hard. I missed the last set of pull-ups, so as much as I'd love to hit 10x3, I'll just hit triples for as many sets as I can. I really do wonder whether this progression will work. If I hit 10x5 @ 40 lbs, will I really be able to do 10x3 @ 45 lbs? There's no sense in doing 10x6, as I'd probably use the 40 lbs for the 6x6. And stuff.

I'm not sure whether to add reps to glute-ham raises, or try to go slower and work on form. Yeah. Work on form.

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day B1, Workout VI
  
  BB Back Squat:
  3 @ 95 lbs
  3 @ 155 lbs
  6 @ 185 lbs
  6 @ 185 lbs
  6 @ 175 lbs
  6 @ 175 lbs
  5* @ 175 lbs
  6 @ 165 lbs
  
  Alternating Sets: (60 second rest periods)
  BB Bench Press:
  3 @ 65 lbs
  3x9 @ 95 lbs (+1 rep)
  8 @ 95 lbs
  Supinated Bent-over Row:
  3 @ 70 lbs
  3x9 @ 100 lbs (+1 rep)
  6 @ 100 lbs
  
  One-Arm DB Cuban Rotation: 2x9 @ 15 lbs (+1 rep)
  
  current bodyweight: 162.8 lbs (+.6 lbs; weekly average of 162.1)

I'm patting myself on the back for moving to two warm-up sets. It really let me affirm where my depth was going to be. It's never perfect. I lowered the weight and decided I don't need wave-loading right now. So I'll alternate 6x6 and 8x3. I also told myself to lower the weight if I wasn't getting depth, or if my form was going. Fifth set, I hit failure on the sixth rep. Went down, and for whatever reason, I just didn't come up. Went down to the safeties. Racked the weight, put the bar back up, and reset the weight minus ten pounds. I have to get comfortable in the hole. Really, once I got that depth and started my accent, I was fine. I haven't hit failure anywhere else.

Had a minor drop-off in my forth set of upper body work. Afterwards, I was pondering why I was doing a fourth set anyway. Oh right, 'hypertrophy'. Moreover, since it's the only upper body work of the day, the volume should be a little higher. I think I'll stick with it. You can't get everything every workout. I'm sure I'll get 4x9 next time.

On the plus side, I felt like my bench form was just better. Without realizing it, I think I was tucking my elbows a little more, as opposed to defaulting to a bodybuilder style. The bar was coming down to the bottom of my sternum, if not a little lower. Felt just fine on my shoulders.

Truth be told, my hips/legs were a little tight yesterday and today. I can just feel things. But, no pain, so I had a hunch I'd feel better after I squatted. I'm always fascinated by how I feel it in different parts of my body after I squat. First set, I felt it in my ass. As the sets wore on, I felt it more in my quads. Probably just a matter of fresher muscles being forced to work a little more than fatigued muscles.

Close to breaking 163. I should get to 165 by the end of the month. Then I'll be within striking distance of 170 lbs.

Adjustments: I should be able to squat 185 through at least the first three sets next time. I'll take it from there. Man, those squats took a lot out of me. For the upper body stuff, I'll try for 4x9 again. I should hit it just fine.

[TimmyTM]

I think I finally got the right depth for squats. Normally my hamstrings get sore in a very specific way. Instead, they're mildly sore, spread evenly through the proximal end, as opposed to being sore only on the medial side. My gluteus maximus is sore! I can't remember the last time that happened. And, my quads are mildly sore, towards the distal end. I can't remember the last time my quads were sore, if ever.

Obviously soreness isn't everything. Right now, it's a sign that I did something different.

[TimmyTM]

Today's Workout:

• Quest for 315: Phase II, Day A2, Workout VII
  
  RDL:
  3 @ 95 lbs
  3 @ 155 lbs
  8 @ 210 lbs (+5 lbs)
  
  Alternating Sets:
  One-Arm DB Shoulder Press: 6x7 @ 35 lbs (+1 rep, all sets)
  Chin-up: 6x4 @ BW+5 lbs (+5 lbs, all sets)
  
  One-Legged Back Extensions: 2x10 @ BW
  
  current bodyweight: 162.4 lbs (-.4 lbs; weekly average of 162.05)

I eased up my RDL increment and only added 5 lbs. I figured it was time to break out the 2.5 plates. If I keep adding 10 lbs each time, it'll quickly reach a point where it'll be quite heavy. My warm-ups were fine, and my one set was fine. But a few seconds afterwards, I noticed something didn't feel right. Left hamstring, medial side - semitendinosus or semimembranosus. I went down into a deep bodyweight squat to feel it out. It hurt, and was tender to the touch. So I scratched the second set. Very curious.

Shoulder presses progressed as they should. Challenging, but never a point where I thought I wouldn't make it. I added a mere five pounds to my chin-ups. I've never done weighed chin-ups for sets before. I figured I should have my small victories, and increment five pounds at a time.

Glute-ham raises seemed out of the question, so I tried out one-legged back extensions. I just wanted to get some extra blood flow to my legs. You do feel it in each leg, and by the end of the set, you get a massive pump in your lower back.

I wasn't going to lift again until Thursday anyway, so I'll wait and see how my leg feels. I think it'll be just fine. If not, no harm in holding off until Friday or Saturday.

Adjustments: Go for perfect progression of 6x8. If I can hit 10x5 @ 40 lbs, then I'll be able to increment the weight for both days. Increment chin-up weight to 10 lbs. Freeze RDL weight at 210.

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day B2, Workout VIII
  
  BB Back Squat:
  3 @ 95 lbs
  3 @ 155 lbs
  8x3 @ 195 lbs
  
  
  Alternating Sets:
  BB Bench Press:
  3 @ 65 lbs
  5x6 @ 105 lbs (+1 rep, all sets)
  Supinated Bent-over Row:
  3 @ 70 lbs
  5x6 @ 110 lbs (+1 rep, all sets)
  
  One-Arm DB Cuban Rotation: 2x9 @ 15 lbs
  
  current bodyweight: 163.8 lbs (+1.4 lbs; weekly average of 162.75)

Squats went nicely. Since it's only three reps, I tried going a little bit faster, maybe 90 seconds for the first couple sets. I was interrupted as a woman started talking to me at the water fountain. What did she talk to me about? I think the hair and the beard. I don't quite remember the point. I wouldn't have guessed she has a kid older than me.

I had to punch it a little bit toward the end sets, but I stuck with it. I've noticed since I've tried to get more depth, my stance has come in a little bit. Oh. Something I noticed a while ago. Sometimes if I'm really struggling, my hips will rotate slightly. I always correct it mid-squat, but I've never been able to notice which way it goes. I think my hip rotates to the left. As in, my left hip goes back, right hip goes forward, ever so slightly. That would be consistent with my right quad being stronger than my left quad, and my left hamstring being stronger than my right hamstring. Yeah. Definitely doing more unilateral work soon.

(On second thought, I still can't remember which way it shifts.)

Bench and row went perfectly. No pain in my shoulder while benching since I moved where I lay on the bench.

Amusingly, they changed the matt while I was bench and rowing. Nothing like doing stretches on a brand-new matt.

Couple other people said hi to me, noting that I hadn't been there recently. True, not since Monday. I pushed off yesterday's workout because I desparately needed sleep, especially after all that studying I did Wednesday night for that A&P exam. I wasn't particularly energetic this morning, but as always, I feel much better now.

Weight surprised me. I felt like I wasn't eating enough this week. Then again, I had a third day of rest, that could have helped me gain weight. Awesome. I'll keep it up over the weekend.

Adjustments: I'll increase the squat to 200 lbs. Since it's only three reps, if I faulter at all, I can drop it back five pounds. I'm feeling pretty confident. Increase bench`n`row to 5x7.

I usually head to the gym with my dad on Saturday, and try to align my workouts so I do my own shtick on Saturday. Since I lifted today, I think I'll just dick around tomorrow. Maybe do some shoulder stuff like overhead shrugs, retractions and protractions, depressions on the dip bars, woodchoppers, overhead squats, and maybe some plate squats. Where you hold a plate out in front of you. Supposely hits your abs pretty hard. For lack of massive overload, it'll be good active recovery. I hate lifting on Sunday, so I'll lift on Monday. We'll see whether my shoulder press hit 10x5 @ 40 lbs.

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day A1, Workout IX
  
  RDL:
  3 @ 95 lbs
  3 @ 185 lbs
  3x5 @ 240 lbs (+5 lbs)
  
  Alternating Sets:
  One-Arm DB Shoulder Press: 3 @ 20 lbs; 10x5 @ 40 lbs (+1 rep, all sets)
  Wide-Grip Pull-up: 3, 3, 2, 1, 2, 2, 2, 2, 2, 2 @ BW
  
  Glute-Ham Raises: 3x6 @ BW (+1 rep)
  
  One-Arm DB Shoulder Press:
  F @ 50 lbs (right side)
  5/4 @ 45 lbs
  1 @ 50 lbs (left side, PR)
  
  
  current bodyweight: 162.4 lbs (-1.4 lbs, weekly average of 162.85)

I don't normally lift on Sunday, but I woke up this morning feel energetic. Literally. After a long sleep, I woke up and immediately felt, "I want to lift today." Maybe it's the zinc, but I only took it last night. Who knows.

RDLs went just fine. On the squat rack opposite me was a pair of guys quarter-squatting 135 lbs. I almost wanted to say something. You know, take off the maxi pad they had on the bar, and show them proper depth. Afterwards, they did some leg presses. Must have been leg day or something. Thing is, they're regulars, so I bet they're convinced that's how you're supposed to squat. We'll see. Maybe I'll get my chance, but I was in the middle of my sets, and I tend to rest too long as it is.

Shoulder presses were grueling. Every fifth rep was a struggle, I swear. I wasn't sure if I'd keep up the pace until I hit the 8th set and felt like I was almost done. That last rep went up incredibly slow, but I got it.

I'm not sure what happened during the fourth set of pull-ups. I like going all the way down so I'm not cheating my ROM, but if I stay in that down position for a split second too long, I can't get back up. Stretch reflex, maybe, but whatever, all I care is that I get all the way down. First couple sets, I was alternating with a chick who was doing wide-grip pull-ups weighted. She doesn't screw around. Though, I've never seen her squat or deadlift. Har har. Yeah, I'll put my dick away.

(As in, whenever I play Smash Bros with my friends, it ends up turning into a dick-waving contest. If it's one on one with one life left, eventually we'll stand there for a minute doing nothing but taunting. "This is my dick!" "This is my dick!" "This is MY dick!" Er, ahem.)

I need to do my glute-ham raises slower, and not use as much momentum. Moreover, I slip a little bit on the pad. Gotta watch that.

One of my goals has been to overhead press 50 lbs. So I tried it. Power cleaned it up, got it halfway, and my arm stopped. Why the set with 45 lbs? The 10x3 protocol typically requires a 5RM, so I wanted to make sure I could press it five times. My right side stopped at four. That's fine with me, as it was the end of the freaking workout. The only reason I got them at all was because I let my upper body recover during glute-ham raises.

After stretching, I realized my left side has been pressing better lately. So I grabbed a 50 lb dumbbell with my left hand, power cleaned it to my shoulder, and was able to press it overhead. WOO HOO! I've been starting my 10x day with my left side, so next cycle, I'll start with my right arm. I've been starting my 6x with my right arm, so I'll reverse that, too.

Huh. I just punched some numbers into the exrx 1RM calculator. 5 @ 45 lbs has a theoritical 1RM of 51 lbs. 4 @ 45 lbs has a theoritical 1RM of 49 lbs. Curious.

And I have to say that while pressing 45 lbs, my abs were going crazy. I'll have to stay disciplined about staying tight and not torquing my spine in one direction or the other. No leaning!

10x3 has made a believer out of me. I recall that 5 @ 40 lbs was my pure 5RM when I started this routine. As in, I couldn't do a 6th rep no matter what. I was able to follow the progression, and the increased weight will also be a pure 5RM.

Adjustments: Reset to 10x3 and increase to 45 lbs. Woohoo! Cap my wide-grip pull-ups at 3 reps and try to hold three reps for as many sets as I can. Oh, and increase RDLs 5 lbs.

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day B1, Workout X
  
  BB Back Squat:
  3 @ 95 lbs
  3 @ 155 lbs
  6 @ 185 lbs
  6 @ 185 lbs
  6 @ 185 lbs (+10 lbs)
  6 @ 175 lbs
  6 @ 175 lbs
  6 @ 175 lbs (+10 lbs)
  
  Alternating Sets:
  BB Bench Press:
  3 @ 65 lbs
  4x9 @ 95 lbs (+1 rep, last set)
  Supinated Bent-over Row:
  3 @ 70 lbs
  4x9 @ 100 lbs (+3 reps, last set)
  
  One-Arm DB Cuban Rotation: 2x9 @ 15 lbs
  
  current bodyweight: 163.2 lbs (+.8 lbs; weekly average of 162.95)

Feeling more confident, but still have to remind myself to stay tight, sit back, and get the depth I want.

Bench went much better than last time. Rows were fine.

Adjustments: Probably hold 185 lbs through the fifth set. Maybe the sixth set, if I feel I still have it in me. If my depth wavers, I'll lower the weight. Increment bench and rows to 4x10. Patient and methodical - lets me appreciate subtle progress.

[TimmyTM]

Today's Workout:

• Quest for 315: Phase II, Day A2, Workout XI
  
  One-Legged RDL:
  3 @ 45 lbs
  3 @ 65 lbs
  3 @ 85 lbs
  2x8 @ 85 lbs
  
  Alternating Sets:
  One-Arm DB Shoulder Press: 6x8 @ 35 lbs (+1 rep, all sets)
  Chin-up: 5x4, 3 @ BW+10 lbs (+5 lbs, all sets)
  
  current bodyweight: 162.8 lbs (-.4 lbs; weekly average of 163.05)

According to what I did in my kinesiology class, my left hamstring is stronger than my right. This is rather puzzling, as my left medial hamstrings have been consistently sore after I squat. Previously, I might have thought it was a weakness. Now I suspect it's just compensation. While I intended to use this exercise next phase, I wanted to try it out now. As I suspected, balance is still hard with a barbell. If I focus on keeping the barbell level and slowly letting my back leg out, I can hold my balance easier. Again, my left leg has distinctly better balance than my right. I did this while standing backwards in the squat rack, so my leg wouldn't fly out at anybody.

Presses were right as they should be, with my right arm feeling slightly easier than my left. This means over three cycles, I've had perfect progression for shoulder presses. As for chin-ups, I only missed the last rep on the last set. No biggie.

And call me a weenie, but I was too exhausted for glute-ham raises. So I didn't do them. Whatever.

Adjustments: Level up presses to 40 lbs and reset to 6x6. It only gets harder from here. I'd prefer keeping the intensity up, and it's easy to shed five pounds between sets, so I'll increase my chin-ups to 15 lbs, and hold four reps as long as I can. When I can't, I'll decrease to 10 lbs.

Given that I'm coming to the end of the semester, I'd prefer to stick with this workout through finals. Or, at least, until finals. I haven't really slowed down progressing. With my stress level, I think getting four or more rest days a week is helping. So, after my next workout, I'll run at least two more cycles. I like this workout.

[TimmyTM]

Today's Workout:

• Quest for 315: Phase II, Day B2, Workout XII
  
  BB Back Squat:
  3 @ 95 lbs
  3 @ 155 lbs
  8x3 @ 195 lbs
  
  
  Alternating Sets:
  BB Bench Press:
  3 @ 65 lbs
  5x7 @ 105 lbs (+1 rep, all sets)
  Supinated Bent-over Row:
  3 @ 70 lbs
  5x7 @ 110 lbs (+1 rep, all sets)
  
  current bodyweight: 160.8 lbs (-2 lbs)

Still have lingering effects of this cold. Woke up yesterday fully rested, but didn't want to go. Woke up this morning fully rested, and wanted to kick ass.

I refrained from increasing my squat. Given I had an unplanned week off, I decided to just match what I'd done before. Bench and row went awesome.

Finally brought a water container with me. Estimated 700 mL intake during workout. Good to know.

Seems like every time I make progress with weight gain, I get setbacks. I think I'll stop weighing myself. I know when I'm not eating enough. Moreover, I'm trying to eat enough to maximize my recovery and strength gains.

Adjustments: Okay, NEXT time, I'll squat 200 lbs. Add ten pounds to bench and row, and reset to 5x5.

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day A1, Workout XIII
  
  RDL:
  3 @ 115 lbs
  3 @ 185 lbs
  3x5 @ 245 lbs (+5 lbs)
  
  Alternating Sets:
  One-Arm DB Shoulder Press: 3 @ 20 lbs; 8x3, 2x2 @ 45 lbs (+5 lbs)
  Wide-Grip Pull-up: 7x3, 3x2 @ BW
  
  current bodyweight: 160.2 lbs

Weight increases really zapped the hell out of my energy. Couldn't hit the 3rd rep of presses in the 9th set. Actually, my right arm got 3, but my left arm got 2. So much for thinking my left side was stronger.

Happy with how far I was able to take wide-grip pull-ups. Last time, I held triples through my second set. This time, held it through seven sets.

Adjustments: Whether I try presses for 10x4 or finish off 10x3 will depend on whether I can complete 6x6 @ 40 lbs. Pull-ups, I'll continue progressing and hopefully hit a full 10x3. Reps are still progress.

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day B1, Workout XIV
  
  BB Back Squat:
  3 @ 95 lbs
  3 @ 155 lbs
  6 @ 185 lbs
  6 @ 185 lbs
  6 @ 185 lbs
  6 @ 185 lbs (+10 lbs)
  6 @ 175 lbs
  6 @ 175 lbs
  
  Alternating Sets:
  BB Bench Press:
  3 @ 65 lbs
  4x10 @ 95 lbs (+1 rep, all sets)
  Supinated Bent-over Row:
  3 @ 70 lbs
  4x10 @ 100 lbs (+1 reps, all sets)
  
  current bodyweight: 162.2 lbs

Lowered squat weight after my depth during fourth set was too high.

High reps (yes, ten is high reps to me) make me suck for air afterwards. As far as the actual sets go, bench felt really strong. I think a lot of it has to do with neurological adaptation. I don't have to think too hard about where the bar's going, it just goes. If you want to get better at something, do it.

Oh. My middle deltoid is still sore from Monday. Oh man. I rarely get sore there, I love it. My lats are still a little sore, it feels nice to stretch them.

Adjustments: Level up bench and row to 105 lbs and 110 lbs, and reset to 4x8. I've already benched 5x7 @ 105 lbs, so this progression should work just nicely.

[TimmyTM]

Today's Workout:

• Quest for 315: Phase II, Day A2, Workout XV
  
  RDL:
  3 @ 45 lbs
  3 @ 65 lbs
  3 @ 85 lbs
  2x8 @ 215 lbs (+5 lbs)
  
  Alternating Sets:
  One-Arm DB Shoulder Press: 3 @ 20 lbs
  3x6 @ 40 lbs (+5 lbs)
  3x5 @ 40 lbs (+5 lbs)
  Chin-up:
  4, 4, 2 @ BW+15 lbs (+5 lbs)
  4, 3, 2 @ BW+10 lbs
  
  post-workout bodyweight: 160.2

Forgot a hair tie. I went on a different time of day today, and it felt like every male was looking at me like he was `roid raging.

Didn't quite hit intended reps. Will keep at it. Though, I was using a wider dumbbell than usual, that could have effected it.

Noticed I feel chin-ups mostly in my forearms during the last portion. As always, I fail right at the bottom of the rep. Makes me think doing partial chin-ups would be a good idea. Once I'm half-way, I can struggle my way up.

Adjustments: Have a feeling I'll be changing my workout soon. But, still one more cycle after this. RDL's to 220, and try to finish out presses at 6x6, and hold +15 lbs for chins as long as I can.

[Deserve]

It looks like your progress has been steady. Keep it up.

[TimmyTM]

Today's Workout:

• Quest for 315: Phase II, Day B2, Workout XVI
  
  BB Back Squat:
  3 @ 95 lbs
  3 @ 155 lbs
  8x3 @ 200 lbs (+5 lbs)
  
  Alternating Sets:
  BB Bench Press:
  3 @ 65 lbs
  5x5 @ 115 lbs (+10 lbs)
  Supinated Bent-over Row:
  3 @ 70 lbs
  5x5 @ 120 lbs (+10 lbs)
  
  post-workout bodyweight: 159.6 lbs

Absolutely fantastic workout.

I think my body has gotten used to 8 sets of squats. I didn't really feel zapped afterwards. For the most part, I let myself rest as much as I wanted between sets, without dawdling. I'd count to 90 in my head, then get myself under the bar. Typically, I just tell myself to stay tight, and that I'm stronger than I think I am.

The weight was just flying up today. Felt nice to see 35's on the bar while benching. Instead of using a squat rack bar, I grabbed a short bar (with those damn EZ-curl indentations) and loaded it up. I'm assuming it was 25 lbs, so I used two 45's, and two 2.5's to reach 120 lbs. :: nods :: Made it look like heavier than it was? I almost felt like I could handle more, but I know I tend to struggle with higher reps. Held my usual 60 seconds between bench and row, which is a lot easier when reps are low.

Adjustments: Squat increases to 205 lbs, and move bench`n`row to 5x6.

[TimmyTM]

Today's workout:

• Quest for 315: Phase II, Day A1, Workout XVII
  
  RDL:
  3 @ 115 lbs
  3 @ 205 lbs
  3x5 @ 250 lbs (+5 lbs)
  
  Alternating Sets:
  One-Arm DB Shoulder Press: 3 @ 20 lbs; 10x3 @ 45 lbs (completed last two sets)
  Wide-Grip Pull-up: 7x3, 2, 3, 3 @ BW
  
  current bodyweight: 160.8 lbs

Depth wasn't quite where it should have been for RDLs. Always easier after the first rep.

Abs didn't ache as much during shoulder presses. Last time, I made it to seven sets of pull-ups before hitting a double. I wanted to get just one more rep, so I managed to hit triples in both the ninth and tenth sets.

[TimmyTM]

• Quest for 315: Phase II, Day B1, Workout XVIII
  
  BB Back Squat:
  3 @ 95 lbs
  3 @ 155 lbs
  6x6