June brought some more change to my training, but also rewarded my consistency in certain areas.
I've fully incorporated the back squat into my routine, but sometimes I feel that I could benefit from squatting twice a week. many programs have you squat 2-3x/week, and right now I'm just not sure if I have the time. I have started to train occasionally on my lunch break, however, which might facilitate adding a second squat session in per week. That second session might initially just be some light volume work, i.e. sets of 8-10 at no more than 185. I'd probably also throw some cleans and weighted dips in, since I'd be doing this at a gym with bumper plates and some nice dipping bars.
With the deadlift, I've shift from doing my reps continually to setting the weight down and quickly resetting myself between each rep. It's very quick, so there is no real rest, and I think it makes it more difficult, since you can't rely on the eccentric loading to build tension. Instead, you must start from scratch and regenerate tension spontaneously before each rep. This is just slightly easier on the grip, and emphasizes starting strength more, which is good, since my goal is to increase my top end strength.
I stalled in the press, due both to being underslept (my 5 month old keeps me up late), and because I was increasing weight in 5lb increments, which was too much. I'm now using 2.5lb jumps (I have screw on collars that weigh 1.25lbs each), and I reset at 135. Hopefully this will be conducive to longer term progress.
With the weighted chin and the press, I've decided to continue increase weight consistently each week, and then reset when I no longer can get a certain rep minimum on my top set (say 2-3 reps). This may be soon on the chin, but then I am close to my 2/3 bodyweight goal anyway. I've started doing my bottom chinup set with a palms away pullup grip, because I want to keep that groove solid. This has been working pretty well.
Deadlift - considerable progress - next goal is still a 3-5 rep max at 405. 4 plates!
June 3rd - 355/6, 315/7
June 11th - 365/3, 335/4
June 18th - 365/5, 325/6
June 24th - 370/5, 330/6
Press - Resetting after a stall. End of July goal - 150x3-5.
June 3rd - 145/3, 135/4, 125/6
June 11th - missed 145 - got some light volume. (was very underslept).
June 18th - 135/5, 125/6, 115/5
June 24th - 137.5/5, 127.5/6, 117.5/5
Weighted Chin - Slowing down - next goal - 120x3 @180lbs bodyweight.
June 8th - 105/4, 80/3, 45/6
June 14th - 105/3, 80/4, 45/6 (underslept here too, hence the stall).
June 21st - 105/4, 80/5, 45/7 (slight progress),
June 29th - 110/3, 90/4, 45/10 (Had to active rest for about 30 min between sets 1&2).
Back Squat - Sorta following the 5/3/1 program for now. Near term goal: 270x5.
June 8th - 135/5, 205/5, 225/5, 245/5, 135/5/5/5
June 14th - 135/5, 185/3, 225/5, 230/5, 235/6, 135/5
June 22nd - 135/8, 205/3, 225/3, 245/8,
June 29th - 225/5, 245/3, 265/3
Sprints! - I finally started again! I want to make these an at least weekly thing, and the fact that I can train on my lunch break leaves me with pretty much no excuse not to.
June 30th - 6x~40yds.
With most of these workouts, I've thrown in some feet-elevated parallette pushups and ring dips here and there, and I've started to do about 5 turkish getups per side in the mornings, mostly to improve hip mobility and shoulder stability. I also walk about a mile several days per week. Finally, I've started playing tennis again. My conditioning sucks ... Hopefully playing more, along with the sprints, will rectify this.
I've fully incorporated the back squat into my routine, but sometimes I feel that I could benefit from squatting twice a week. many programs have you squat 2-3x/week, and right now I'm just not sure if I have the time. I have started to train occasionally on my lunch break, however, which might facilitate adding a second squat session in per week. That second session might initially just be some light volume work, i.e. sets of 8-10 at no more than 185. I'd probably also throw some cleans and weighted dips in, since I'd be doing this at a gym with bumper plates and some nice dipping bars.
With the deadlift, I've shift from doing my reps continually to setting the weight down and quickly resetting myself between each rep. It's very quick, so there is no real rest, and I think it makes it more difficult, since you can't rely on the eccentric loading to build tension. Instead, you must start from scratch and regenerate tension spontaneously before each rep. This is just slightly easier on the grip, and emphasizes starting strength more, which is good, since my goal is to increase my top end strength.
I stalled in the press, due both to being underslept (my 5 month old keeps me up late), and because I was increasing weight in 5lb increments, which was too much. I'm now using 2.5lb jumps (I have screw on collars that weigh 1.25lbs each), and I reset at 135. Hopefully this will be conducive to longer term progress.
With the weighted chin and the press, I've decided to continue increase weight consistently each week, and then reset when I no longer can get a certain rep minimum on my top set (say 2-3 reps). This may be soon on the chin, but then I am close to my 2/3 bodyweight goal anyway. I've started doing my bottom chinup set with a palms away pullup grip, because I want to keep that groove solid. This has been working pretty well.
Deadlift - considerable progress - next goal is still a 3-5 rep max at 405. 4 plates!
June 3rd - 355/6, 315/7
June 11th - 365/3, 335/4
June 18th - 365/5, 325/6
June 24th - 370/5, 330/6
Press - Resetting after a stall. End of July goal - 150x3-5.
June 3rd - 145/3, 135/4, 125/6
June 11th - missed 145 - got some light volume. (was very underslept).
June 18th - 135/5, 125/6, 115/5
June 24th - 137.5/5, 127.5/6, 117.5/5
Weighted Chin - Slowing down - next goal - 120x3 @180lbs bodyweight.
June 8th - 105/4, 80/3, 45/6
June 14th - 105/3, 80/4, 45/6 (underslept here too, hence the stall).
June 21st - 105/4, 80/5, 45/7 (slight progress),
June 29th - 110/3, 90/4, 45/10 (Had to active rest for about 30 min between sets 1&2).
Back Squat - Sorta following the 5/3/1 program for now. Near term goal: 270x5.
June 8th - 135/5, 205/5, 225/5, 245/5, 135/5/5/5
June 14th - 135/5, 185/3, 225/5, 230/5, 235/6, 135/5
June 22nd - 135/8, 205/3, 225/3, 245/8,
June 29th - 225/5, 245/3, 265/3
Sprints! - I finally started again! I want to make these an at least weekly thing, and the fact that I can train on my lunch break leaves me with pretty much no excuse not to.
June 30th - 6x~40yds.
With most of these workouts, I've thrown in some feet-elevated parallette pushups and ring dips here and there, and I've started to do about 5 turkish getups per side in the mornings, mostly to improve hip mobility and shoulder stability. I also walk about a mile several days per week. Finally, I've started playing tennis again. My conditioning sucks ... Hopefully playing more, along with the sprints, will rectify this.
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