T Nation

Boatguy's New and Final Log (Ongoing)

So I’ve run two different logs over the last couple years, ended each one for different reasons.

Quick synopsis of my background:

Navy SWCC, been active for almost 18 years(in September). Started lifting junior year of high school with an old Sears set on the back porch. I was a very weak teen prior to this- once I got to where I could do certain moves with all the weight (100 pounds), I actually felt quite a bit stronger. Senior year, started lifting at the local Y- never seen a Y weight room that great since. It said YMCA on the door, but it was just a weight room, and a cardio room. Aah, the good old days.

Been lifting consistent ever since, barring periods where I couldn’t get to a weight room (ie, early years in the Navy when my ship would be out to sea). Gone through several different protocols over the years, from something I found in Muscle & Fiction(seriously did the massive workouts back in the mid 90s-didn’t get a lot bigger, but my work capacity was ridiculous).

GOt smart in 97, went back to basic, compound movements and FINALLY started eating to gain weight. ANd wouldn’t you know, it worked. Went from 170ish to pretty solid 190 in 4 months. Stayed about the same for a few years, then slowly got a bit bigger, in small steps. Didn’t get it at the time but looking back, I was gaining a few pounds, then holding that weight for a while until my set point was reset higher(completely unintentional).

Now, I stay in the low 200s even when I barely eat. Lifting wise, was doing a push/pull superset template I built off of something I read(don’t recall where). Worked pretty decent, but I was going to near max every week on every major lift, and was just getting worn down. I had also gotten to the point where I was completely neglecting my conditioning, which is still pretty important for my job. Moved from Louisiana back up to VA in May/June of this year, took a two week break from lifting while we were getting moved and settled. Started lifting again, using StrongLifts 5x5(3 days a week) and some sort of conditioning on another 3 days, with one day conpletely off. Didn’t follow it to the letter, instead of starting with just the bar like it is written, I guesstimated about half my 5RM(one of the other options). Since I was only doing certain movements, I noticed holes in my development(my wife said something too). SO, got tired of it after 7 weeks(had intended to do the full 12 weeks). GOt ahold of the first edition of 531, and just started that today.

Almost forgot, at my last unit and at my current one, I have access to Bod Pod testing for free. I had been trying to get bigger, and did, got to where I was holding right around 212, but was having trouble seeing any abs. Went and got tested beginning of May, came out at 20%!!! Definitely was not happy about that. I know I lost some weight during the move(weighed around 205 when I started lifting again), but over the next couple months, with the lift/condition plan I was following, I could tell I was getting leaner. Tested again two weeks ago at 13%…now that’s more like it. Spent last week in the desert with no gym, so no lifting. Ran one morning before training started, did 4 miles in 30:00. Felt like poopy after the turnaround, but was a little happier when I found out how far I did in that time(haven’t run on the road in quite some time, been doing a lot of interval type work on treadmills to boost my VO2-it was lacking a bit when I tested in May).

Bod Pod particulars(found my print outs) -

March 30, 2011
bodyweight - 201.283 lb
% fat - 16.1
fat free mass - 168.884 lb
fat mass - 32.399 lb

October 21, 2011
BW - 199.769 lb
% fat - 17.7 (!!!)
fat free mass - 164.49 lb
fat mass - 35.279 lb

May 10, 2012
BW - 212.829 lb
% fat - 20.6 (!!!)
fat free mass - 168.96 lb (same as at 201!)
fat mass - 43.868 lb (11 pounds more FAT!!!)

July 19, 2012
BW - 207.253 lb
% fat - 13.7 (!!!)
fat free mass - 178.814 lb (10 pounds more fat free mass than last measure!)
fat mass - 28.439 lb (lowest yet, even compared to lower total weight measures)

Obviously, from March of last year through May of this year, I was showing a horrible trend toward fattiness. I had noticed my obliques(love handles) sticking out more, and my abs were disappearing. For years, I consistently pinched right about 10%(with the ± 5%, who knows where I actually was). The measure at 20% was also not long after doing the Horsemen for a couple months, until I got tired of it. That was all the wakeup I needed, and once we were settled into our new house, I got my ass back into the gym. During the two weeks off, I had already dropped a few pounds(logbook says 202.5, so I actually dropped about 10). I was(and am) very happy with the results. I wasn’t lifting as heavy as I should have been, since I was using SL5x5. I think that is a good system, but best for beginners or those coming back from a LONG layoff. I thought I had lost strength, but I tested my 1RMs in on Friday 20 July(right before heading to Cali). Bench was 315, and squat was 405, so I didn’t lose much if any. Probably could have gotten pretty strong on that program, but was just getting tired of the lack of variety.

For those who don’t know, Bod Pod measures body composition through air displacement plethysmegraphy(don’t ask me what that is). You strip down to a pair of under armor shorts, a lycra cap (tight like a swim cap), and nothing else. They weigh you, record that, then you get in this little chamber that looks like some type of space ship or something, they pump air in and out(your ears feel like they need to pop, but won’t). This is done twice, the computer does some calculating, and it spits out your number. Supposed to be one of the (if not THE) most accurate measures of body composition.

531 Month 1 - 5,5,5 week

30 July 2012
Monday - Squat
Training Max - 365(90% of 405)
Bodyweight - 205 HRV - 80, yellow

  • notes work sets
    Hang Clean - 95 x 5, 135 x 5, 5, 5;
    Squat - 135 x 8, 185 x 5, 225 x 5, 240 x 5*, 275 x 5*, 310 x 5*;
    Front Squat - 135 x 10, 155 x 10, 10, 10;
    Reverse Hyper - BW(just legs) x 10, 25 x 10, 50 x 10;

Prowler - 10:00, 30yd sprint at top of each minute, rest of minute as rest period- 4x90, 4x140, 2x90;

Haven’t done cleans in a while, stayed light to work on form and explosiveness.

Was supposed to do 5 sets of each accessory move, but stopped at 4 on front squats because my legs were already feeling it. Stayed very light on reverse hyper, because historically those have really tightened up/pumped my lumbars. Only did 3 sets because I just plumb forgot to do the other two at 50.

Normally wear a HR monitor during any conditioning, but it keeps losing contact during Prowler pushes and complexes, so I just skip it.

HRV- I have the BioForce system, and have been using it for a few months to get good consistent readings(more accurate the more consistently you use it). Got greens all last week, then got a yellow the first day back in the gym, go figure. For those who don’t know, you take your measure first thing in the morning beore getting out of bed. Guess I didn’t get enough sleep, or at least enough good quality sleep.

Went to the batting cage today after work(early afternoon), got in about 100 pitches. Haven’t played in years, but I have been wanting to do something other than just lift in the morning and then sit around the house, so I joined the church team(coed ASA). Felt good, but my timing is definitely not what it used to be.

Posted a little rant about FedEx in the Supplement forum - nutshell - ordered Anaconda and MAG-10, free shipping, it got to Norfolk Saturday morning(probably within 30 miles of me as we speak), but they are going to leave it sitting there until Wednesday. Just because.

Really excited to try that stuff out, and being impatient. Oh well.

So after ranting on here yesterday, and calling FedEx to complain about my stuff just sitting there…I come home today to find it on the front step.

31 July 2012
Tuesday - Bench
Training Max - 285 (90% of 315)
HRV - 80, red**

  • notes work sets
    Plyo Pushup - BW x 5, 5, 5;
    Bench - 135 x 10, 8, 185 x 5*, 210(supposed to be 215, misloaded) x 5*, 240 x 5*, 135 x 10, 10, 10, 10, 10;
    (supersetted before sets of bench) Seated Row - 108 x 10, 120 x 10, 10, 132 x 8, 8, 144 x 10, 8(stopped early)
    Kayak Row - 36 x 6, 6, 6, 6;
    Dip - 45 x 8, 8, 8, 8;

** HRV was red today(not sure why), which means you are supposed to do active recovery at the most, or completely take the day off. I just started this program, so I really didn’t want to push a day already. Tomorrow is a cardio day anyway, so I’ll just try and back off a little from what I would normally do.

Did the short warmup and work sets for Bench normal(arch, elbow tuck, etc), but on the 5 x 10 assistance sets after that, I kept the same width hand grip but tried pulling my hands together, which I had read somewhere puts more stress on the pecs(as opposed to ‘spreading the bar’, which puts more emphasis on the tris). Did seated cable rows before every set of bench, except the last three.

Tried kayak rows for the first time, glad I started as light as I did, those are brutal. Held for about a second pause on each side, and ended up dropping some of the middle reps, going L-M-R-L etc instead. My arms actually started burning a little, not like muscle burn, but more like ‘we need some damn blood in here’ burn. Had to stop a few times to shake em out.

Dips felt good, only used 45 because of the higher rep and set counts. Didn’t have any Prowler work or other conditioning planned today, which I wouldn’t have done anyway due to the red measure on my HRV.

Did my first pulse with MAG-10 this afternoon between lunch and dinner.

So I woke up today intending to do cardio, even though I got another red HRV measure. Mixed some MAG-10 in order to do fasted cardio, while drinking the MAG-10. Get to work, throw my stuff in my locker and head to the gym, and gym door has a sign saying it’s closed for repairs. OK, little setback, go back out, jump in the truck to go the main base gym, get there, same deal. Upstairs(where all the treadmills are) is closed for two weeks while they redo the floors. So I gave in, and took the day off.

HRV guide from Joel Jamieson says I should take the day off anyway, with a red measure. Just hate taking them in the middle of the week.

02 August 2012
Thursday - Deadlift
HRV - 87, green

Box Jump - BW x 3, 3, 3, 3;
Deadlift - 135 x 10, 7, 175 x 5*, 225 x 5*, 260 x 5*;
GHR - BW x 5, 5, 5, 5;
Leg Press - 350 x 10, 400 x 10, 440 x 10, 530 x 10, 580 x 9;

Prowler - 12:00, 30yd at top of each minute, 12 x 90;

After taking the day off yesterday(against my will) and pulse feasting(sort of, only did 3 pulses instead of 5), ate 11oz steak at Lonestar with a sweet potato. Still didn’t sleep that well(been having trouble falling asleep since I got back from CA last weekend, probably still screwed up schedule), but scored a green 87 HRV this morning, which was a good start to the day. Today was also my first day of Anaconda, followed by 2 pulses of MAG-10. I never tried the old formulas, but from reading them, I don’t know if I could have finished a workout without filling the bucket. The new formula just feels like I’m drinking water(as far as heaviness in the gut), so no worries.

Don’t know the height of the platforms I used for box jumps(new gym), so I’m going to take my tape measure in the future and see what they are.

Realized today(after finishing deadlifts and moving on of course) that I have been forgetting to rep out on the last work set. Not a huge deal, since this is my first week on 531. I’ll try and remember in the future, probably make a note in my book.

350 on leg press was an empty sled, it is the big wide one from EFS, the gym posted a sign on the back saying the sled is 350#. I’m not a huge guy by any means(6’, 205ish), but I can actually get a comfortable stance on this one. Loving my new gym, even though the command gym is very well equipped, I started going to a gym in town which is fully equipped for powerlifting/strongman and all kinds of other strength sports. No Nautilus, no fancy machines, just iron and concrete, and lots of it. They even have the yokes for loaded walks, wanting to work those in as a finisher down the road.

Side note - When I received my Biotest shipment on Wednesday, one of the flavor bottles had leaked some inside the baggie, so I emailed customer service. Just got home to find a little box waiting for me with a replacement. Customer service here rocks!

03 August 2012
Friday, Military Press
BW - 205 HRV - 83, green

1A. Weighted Pullup - BW x 10, 10, 45 x 5, 55 x 5, 65 x 5;
1B. Military Press - bar x 10, 10, 85 x 5*, 100 x 5*, 110 x 7*;
2A. Pullup - BW(parallel grip) x 10, 8, 8, 7, 7(narrow parallel);
2B. Push Press - 110 x 8, 8, 8, 8, 8;
Lateral Raise - 25 x 10, 20 x 10, 10, 10;
A. CG Bench - 125 x 8, 10, 10;
B. Inc Curl - 30 x 8, 8, 8;
Hammer Curl - 30 x 10, 10;(cross body)

Sleeping better, think I am finally adjusting to being back on the east coast, even though I was only in CA for a week. Guess that was enough to throw me off with the 3 hour difference. Which is awesome, since I am headed to NV this weekend for two weeks.

Tried my first of the free Brain Candy(came with my Anaconda/MAG-10 order) today, drank it after doing my HRV measure then laid in bed till I started feeling it. The HRV Guide states you shouldn’t drink anythingg stimulant-wise until after your measure, which should also be first thing upon waking while lying still in bed, breathing normal, to avoid skewing the results. Those with really low RHR(in the mid to low 40s), are supposed to do the same, only measure in the sitting position to be more accurate. I don’t have that problem though, my RHR is high 40s(on occasion), or more often in the low 50s. But as far as the Brain Candy, taking it on an empty stomach was probably part of the problem, but I was reminded why I don’t normally take stims before training. I did a decent amount of volume, but stims make me feel more tired in the gym(increased HR, I guess).

Workout felt good, though it is a little disheartening to be using such low weights. I never really concentrated on my OH pressing in the past, until right before I tweaked my left shoulder about two years ago. Has been a struggle ever since, not that I was pressing much more than I am now. I was, however, using heavier weights for more sets on pullups, albeit at lower rep counts. January of this year, I was doing 4 x 3 with 100 lbs, but I have changed my routine twice since then. Last fall/winter I was doing 8-10 sets with 100, around 3-4 reps each. But I digress.

Obviously, supersetting pullups with the military and push presses is a bit of a variant from the normal 531, but Wendler does say you can do something similar if you want to up the volume in an assistance move.

While I will admit to being impatient with progress in the gym(add 50 pounds to your bench press RIGHT NOW!!!), I do like that 531 is set up to lift heavy, make steady progress, and still have some variety built in(via the assistance moves). SL5x5 made for steady progress, but squatting 3x week(and I added front squatting as well 3x week) was playing hell with my knees(I am almost 36, after all, with years of running and heavy lifting under my belt, not to mention the rigors of combat training and operating on the boats for the last 9 years); and besides, 5x5 was getting boring, doing the exact same lifts every week. Like I said, wish I had seen that program back in the early 90s when I started, would have made much better progress back then.

Liking the Anaconda/MAG-10 so far, but it’s only been 2 days, so I can’t say I’ve seen a huge difference. IF you are looking to start using these two supplements, I definitely recommend mixing them up the night before and putting them in the fridge, since it does take a few minutes to get it together. IF you add creatine(as I do), it is recommended you wait until right before you start drinking, since creatine will convert to creatinine in liquid given enough time.

04 August 2012
Saturday, Cardio
HRV - 83, Green

Mad Max - Treadmill run - I did 4 repetitions at 6mph/8.0inc, and 3 reps at 6.5mph/8.0inc, using a 3:00/5:00 work/rest ratio(active rest was walking at 3.0mph/0.0inc). I typically wear a Polar HR strap while doing these - HR Average was 137, HR Peak was 182.

I did these fasted, starting MAG-10 right before stepping on the treadmill and stretching the same serving over the hour I was on the mill(after the last set of run/walk, I continue walking to round out 1 hour).
Did Eric Cressey’s reverse crunches(45# DB lying on the floor above head, anchor hands on DB, pinch foam roll<I used a 4# MB-YMCA doesn’t have foam rolls>between ankles and butt to maintain leg angle, roll spine upward to touch knees to elbows). 3 sets of 10 with the med ball.

So, in case you were wondering, training at altitude sucks. At least when you live and train at sea level normally. I am in NV for work for the next couple weeks, at about 3700 feet elevation. Definitely feeling it.

3 x 3 Week

06 August 2012
Monday - Squat
HRV - , yellow – HR was higher than normal upon waking, guessing it is due to the elevation, not sure.

Clean from pins - 95 x 5, 135 x 5, 5;(didn’t see the scoops until I was half done)
Squat - 135 x 8, 5, 185, 225 x 5, 255 x 3*, 290 x 3*, 330 x 3*;(forgot to go for more reps on last set again)
Front Squat - 135 x 10, 155 x 10, 165 x 10, 175 x 10, 205 x 10;
Hyper - BW x 10, 25 x 10, 10, 10;
Hanging Leg Raise - 10, 10, 10, 10;

PM - Ladder Workout - 10:45, rested additional 1:15 before stopping HR monitor, HR Avg - 157 HR Peak - 173

Morning session went good, felt good in spite of elevation. Gym here is small, but they had what I needed. Haven’t done cleans from blocks or pins in quite a while, they felt heavier than the weight I was using(I normally do hang cleans, which are a bit different).

Squats felt good, 330 felt heavier than I thought it should, and I keep forgetting to try and rep out with the prescribed weight on the last set. Got tired of moving lighter weights on front squats, haven’t pushed the weight on those in a while for decent number of reps. 10 reps @ 205 felt pretty good.

We were in meetings all day, which normally saps any motivation from me, but when we finally got out, I felt like I really needed to do something ‘cardio’ wise.

If you have never seen the ladder workout, it really sucks(especially at elevation). You need a football field, or some other 100-yard long area marked off at 10-yard intervals. Basically, you sprint goal line to goal line and back, and then rest 60 seconds. Then you sprint 90 yards and back, and rest 55 seconds. Each successive sprint, go 10 yards shorter and drop 5 seconds of rest time. Last one would obviously be 10-yards and back. If you really want to flagellate yourself, go back up the ladder after you are done. I’ve only done that once a few years ago, and I was pretty much worthless the rest of the day.

07 August 2012
Tuesday - Bench
HRV - 88, Green(big spike from yesterday)

Smith Machine Bench Toss - 95 x 5, 5, 5; these were done from a deadstop at the bottom, since the stops on the machine stopped the bar about an inch above my chest
1A. Motorcycle Row - 100 x X, 8, 120 x 8, 140 x 8, 160 x 8, 180 x 8;
1B. Bench - 135 x 10, 185 x 5, 200 x 3*, 225 x 3*, 255 x 5*; - 2 extra, not too bad
2A. Kayak Row - 90 x 6, 8, 8, 8;
2B. Low Incline DB Bench - 50 x 10’, 10’, 10, 10; '-means these sets were done with the pinkies in at the top, didn’t like that so I went back to normal motion
Low Cable Cross - 50 x 8, 8, 8; set the handles low, crossed in an upward motion, felt the upper pecs pretty decent
Elbows-Out Extension - 35 x 10, 10, 10;

Felt good in the gym today, probably helped that I actually slept pretty good last night, which probably also led to the 88 Green on my HRV.
‘X’ in place of a number for a set means I didn’t do that set. In this case, I didn’t do the rows before the first set of Bench warm up; started rowing before the set with 185.
You may notice last week I did Kayak Rows with 36 lb, and 90 lb this week. This was due to lifting in a different gym, with a different cable stack. 36 last week was challenging, and 90 this week was challenging. This machine, however, has the double pulley setup, so you gain a significant mechanical advantage on the weight. Better for the ego, I guess.

Spent the afternoon in the sun(high 90s out here), and I was beat when we knocked off for the day. Which just reinforces why I like lifting in the morning - if I wait for the afternoon, even on days where I just sit around the office all day, by the time 4PM rolls around I have no motivation and typically skip it.

Catch up for yesterday:

08 August 2012
Wednesday - LSD Cardio
HRV - 88, Green

3 Mile Run/Walk/Jog - 26:32
HR Average - 159 HR Peak - 176

Before you scoff at the time, here’s what I actually did. I ran the first 2 miles at a good pace, finishing that in 15:47(not great, but I felt it was decent given I am still adjusting to the elevation). The third mile, I slowed to a walk, let my HR drop below 150, then would jog and walk at different times, keeping my HR between 140 and 160, as a short kind of recovery bit.

And that is all.

09 August 2012
Thursday - Deadlift
HRV - 90, Green - So apparently my recovery issue(whatever it was) is over. HR is a little higher still than it has been in the recent past, but not too high. Probably was just adapting after the time zone and elevation changes.

Deadlift - 135 x 10, 185 x 5, 210 x 3*, 240 x 3*, 275 x 6*;(remembered to go past 3)
Ab Rollout - 8, 8, 8; - done after each working set
Trap Bar Deadlift - 225 x 10, 10, 10, 10, 10;
Glute Bridge - 135 x 8, 185 x 8, 225 x 8;

Turf Field Sprints - 110yd x 8, 90sec rest in between. HR Average - 138, HR Peak - 167

Felt good today, worked later last night, so went to bed later but was able to sleep later(starting later today). Straight Bar Deadlift felt pretty good, but Trap Bar at 225 felt heavier than it should. Haven’t done those in quite a while, but still. Haven’t done Glute Bridges in longer, but those felt good. Never have been able to move a ton of weight on those. I’ve gone heavier in the past, but I often had issues with the bench trying to fall over as I bridged up.

After the gym, went to the turf field next to where we are staying to do the sprints. 110 yard sprint on the field is simple - back of end zone at one end, to goal line at other end(in order to allow for runoff room, field stops about 2 yards past endzone on both sides). Goal was 10, I started number 9, and about 1/3 down the field I just could not get to full speed(even accounting for fatigue), so I called it. Get back to my room, and now my achilles is a little sore. I’ve had issues with tight ankles/achilles in the past, but I had thought that was no longer an issue. Apparently I was wrong.

10 August 2012
Friday - Military Press
HRV - 94, Yellow

1A. Weighted Pullup - BW x 10, 45 x 7, 55 x 5, 65 x 5, 75 x 4;
1B. Military Press - Bar x 10, 75 x 8, 95 x 3*, 105 x 3*, 120 x 6*;
2A. Neutral Grip Pullup - BW x 8, 8, 8, 8, 8;
2B. Push Press - 120 x 8, 6, 6, 6, 6;
Lateral Raise - 20 x 10, 10, 10, 25 x 8;
A. Dip - 50 x 8, 8, 8;
B. Incline Curl - 30 x 8, 8, 35 x 7;
Rear Delt Swing - 35 x 30;

Had a late night last night, and have to be in to work at normal time, so I didn’t get quite as much sleep as I would have liked. This is more than likely what caused the yellow, in spite of the higher number. Still, not working the weekend, so I will have time to recover then.

Kind of depressing to look at my pullup weights, I was doing quite a bit more a while back. Two years ago I was doing 8-10 sets of 3-5 with 100#. Guess we’ll have to remedy that…

Military press has always been my weak point, and for years I neglected it for that very reason(dumb). After tweaking my left shoulder 1.5 yrs ago, I am slowly coming back, but it is taking some time. My best-ever max isn’t much higher than my current 1RM, but it just looks worse due to the percentages used in 531. I was used to going heavy every week(with no real plan for progress). Oh, well. Like Wendler says, this should be a long haul, not a sprint.

Tried the rear delt swing that John Meadows does; did it last so it wouldn’t affect anything else. By the time I got to mid-20s, I could barely move the bells! Think I’ll hit htat one more often, trying for more reps.

11 August 2012
Saturday - Cardio
HRV - 85, Green

1 Mile Run @ 7:00 pace/10:00 on bike/Run-Walk interval - 1/4 mile @ 12mph, remainder of 5:00 @ 3.5mph x 4
Total - 45:00 HR Average - 134 HR Peak - 181

531 Week (started a day early due to travel plans later this week)

12 August 2012
Sunday, Squat
HRV - 82, Green

Clean from Blocks(right at knee height) - 95 x 5, 135 x 5, 3;
Squat - 135 x 10, 185 x 5, 225 x 5, 275 x 5*, 310 x 3*, 350 x 3*;
Front Squat - 185 x 10, 10, 10, 10;
Hamstring Bridge - 135 x 10, 185 x 10, 225 x 10, 10;

40yd Repeats - 5, 5; - 7:00 total(including final walk back to start) HR Average - 153 HR Peak - 163

Instead of taking today off like normal, I started my first 531 week. I will be travelling toward the end of the week, so this way I can ensure I still get all my lifting days in, although they will be compressed into the first three days of the week.

Clean from Blocks felt odd to start with, and then when I went to 135, left shoulder felt like it was pinching in the rack position, so I stopped those early.

Squats felt good, 350 x 3 made me happy. I used to rep that easily, but I am getting it back.
Front squats felt good, but a little shaky on the fourth set, so I dropped the fifth to avoid waddling for the next couple days. Hamstring Bridge felt fine, though even with the pussy pad on the bar, it digs into the pelvis a bit.

Hit the sprints, took a very brief water break between 5 and 6(still on the clock). Heart Rate actually jumped up and read in the 220s, but I discounted that as a glitch, since it dropped straight to 163 when I adjusted the strap a little.

This week has been a bit hectic, so I’ll get caught up now.

13 August 2012
Monday - Bench
HRV - 85, Green

Smith Machine Bench Toss - 95 x 6, 105 x 5, 115 x 5;
1A. Motorcycle Row - 140 x 8, 8, 160 x 8, 180 x 8, 8;
1B. Bench - 135 x 10, 185 x 5, 215 x 5*, 240 x 3*, 270 x 3*;
2A. Kayak Row - 50 x 6, 8, 8, 8;
2B. Incline DB Bench - 50 x 10, 10 10, 10;
Incline Cable Flye - 50 x 8, 8, 8, 8;
Elbow Out Extension - 40 x 8, 8, 6;

I like using the Smith Bench Toss as an activation move. I’ve only been using it the last couple weeks, and I’m pretty sure I’ll have to drop it next week since I don’t think my home gym has one.

Kayak Row gives me a great cramping-type contraction, but I can’t use a lot of weight for the rep range I am using. I also get a burning sensation in the back of my shoulders toward the end of a set, enough that I usually have to release the bar for a few seconds and shake out my arms before finishing.

14 August 2012
Tuesday - Deadlift and Military Press
HRV - 84, Green

Deadlift - 135 x 10, 185 x 8, 230 x 5*, 260 x 3*, 290 x 3*;
Military Press - Bar x 10, 75 x 8, 95 x 5*, 110 x 3*, 125 x 5*;

Had a tight schedule today, and the rest of the week, so I compressed Deads and Military Press together, with no accessory work. We are finishing up in NV, and cleaning/packing to head home. Tuesday turned into a long day before we got out of there, and headed to Reno to spend the night before flying home.

By the time we got into our rooms in Reno and went back down to eat, it was already kind of late. Finished eating and I went back to my room instead of hitting the town(maybe next trip). I also wanted to take advantage of the jacuzzi tub in my room(literally, in the middle of the room). Soaked in the tub for about 10 minutes and had to get out, it was too hot. Couldn’t get the AC low enough, so I ended up sweating for a good portion of the night, even after taking a cold shower. Long story short, barely got any sleep(maybe 2 hours) before I had to leave to catch an early flight. Did my HRV measure, and somehow still got a green(which means I was apparently recovered enough to train hard).

I transferred back to VA a few months ago, and had to leave my car in NOLA with the intention of going back to get it. Two different guys offered to help(one by driving it up, the other by trailering), but through some really odd circumstances, both ended up falling through. Leaving Reno, I was able to change my flight to end in NOLA instead of VA, at no additional cost to me or the taxpayer. A friend picked me up and took me to my car, I threw my crap in it, crashed on a different friend’s couch, and then got up on Thursday and drove it straight through. Mapquest said 16.5 hours…challenge accepted. 15 hours door to door - suck it Mapquest! This was greatly helped by setting the cruise at 80 as long as possible, and drinking 5 servings of MAG-10 through out the day instead of eating(thus shortening the stops). Oh yeah, pissing in a bottle while driving helps as well, since I have the bladder of a small child. This in itself is fairly impressive(at least to me) since I drive a Jetta. Averaged 30MPG all the way too, at 80. Decent little car.

I forgot to take my HRV measure(not a huge deal), and my piriformis decided to act up since I was sitting all day. Imagine spending 14+ hours in the driver seat, with periodic jolts of pain shooting down your leg. Yeah, it was a great day. At my last fuel stop, it actually hurt to walk a little bit. After getting back in the car, I was trying to keep myself awak, so I put a pinch in my cheek - I don’t chew all the time, but when I am on the boats or out in the field(or driving sometimes) I like a little RedMan Golden Blend(smoother than the green pouch). About a half hour or so later, I realized my leg was no longer hurting, at least not as bad as it had been. So I started thinking, I wonder if nicotine has an effect on pain? Well, it turns out it does, at least specifically on nerve pain -

Apparently this is well-known in the medical community, but most doctors would never recommend it because smoking is Bad, mmmkay?

So anyway, I am finally back home and taking today off as well mainly because I just don’t feel like doing anything. And I have a paper due tonight which I haven’t started yet.

Originally intended to do some conditioning work on Saturday, but my sleep schedule is still completely screwed. Got home Thursday night, and have taken Friday, Saturday and now Sunday off. Tomorrow being Monday, I will forego the prescribed week 4 deload and roll straight into 3 x 5 week of my next cycle. Added 10 pounds to lower body and 5 pounds to upper body lift training maxes.

When I remembered to try for more than the prescribed reps on the final set, I was killing it. If that happens this time around, I might make a bigger jump next cycle. I am also thinking I will only do the deload week every 2-3 cycles. I understand the point of it is to stave off overtraining and fatigue, but I am managing that pretty well with the HRV monitor. Also planning to use the higher percentages from Wendler’s option 2. Really digging the Anaconda and MAG-10 as well, though I can’t say I’m feeling this humongous surge of work capacity that most people talk about. Or was that from Indigo-3G, don’t remember.