Roro's Log

[rorouni777]

Might be a little late to start a '09 log but I wanted something to keep me more accountable on a day to day basis. Currently on my second cycle of 5/3/1 and running a keto-mass diet. So without much fanfare let's get right down to it.

Yesterday was:

Squat:
230 x 3
265 x 3
295 x 6
http://www.youtube.com/watch?v=eLb5C_xJbEA

Should note that two weeks ago I left my good belt at the very same gym and someone swiped it. Put up posters of it offering a reward, but alas someone at my school gym probably is thanking god for all that core support while they do #35 curls. Ordered a new belt but it is scheduled to arrive today which left me to use one of the flimsy, tapered belts that the school provides...better than nothing. Also left my chucks at home by mistake which is why I sported the bare foot approach. This made me twice as much the anomally as normal for my gym; squatting and wearing no shoes, poor guys didn't know how to handle it.

Despite all it felt like an incredibly solid workout. I am still learning how to guage my own limits on the last set. My tendency is to always go all out and I have to swallow some self doubt when I rack (I always wonder if I had another rep in there...)

40 minutes LI cardio

[rorouni777]

Nothing magical to report today. I am woefully weak in the overhead press so it's always a feeling of getting really psyched up to go attempt a very low weight PR.

OHP
80 x 3
90 x 3
100 x 7

...and *yawn*. At least I made up for it with DB Rows I used to avoid overhead presses before 5/3/1 because they aggravated my shoulders too much, so I've got a lot of catching up to do. Gotta keep the shoulders healthy and put one foot in front of the other.

[rorouni777]

Didn't plan on this being a sleep log as well but last night changed my mind. I was drag-ass tired by 1 a.m. after reading for 30 minutes. Took my GABA and fell asleep almost immediately and five minutes later I jerked so hard I damn near made it to a sitting position. Tried to lie still and do deep breathing exercises but the constantly tingling all over my head and constantly feeling like I needed to move about made it extremely difficult. In the end just got up and started doing random google searches on my symptoms. Found this:
http://www.sleepnet.com/rest5/messages/239.html

Sounds like my problem pretty accurately so I'm going to set an appointment with my doc next week to see about maybe seeing a sleep specialist.

[rorouni777]

Yesterday was a carb-up so I'm usually looking forward to lifting on Monday. While I feel my energy levels are far more consistent on keto I cannot deny that my best gym performance is usually Monday afternoon, the day after a healthy smattering of carbos.

Deadlift
300 x 3
340 x 3
385 x 7
http://www.youtube.com/watch?v=8uqIQcvbMIg


The warmups felt super light today so by the time I got to my last set I felt pretty confident about going pretty far. My best ever was 385 x 8 so I only fell a rep shy...I was also about 10 pounds heavier at the time. As soon as I watched the video I realized that I had failed to mentally tell myself to get my ass back and then push my hips forward as the bar pulled past upper-shin. As a result I was out of my groove and lifting with mostly my lower-back. Better next time!

Going to do some LI cardio for 40 - 45 minutes later tonight.

[rorouni777]

I feel like a bloated mess. Don't ask me how this happened because I'm not entirely sure. But I feel nine months pregnant and my only solace seems to be that I only look 8.5 months in. Same foods as usual, but by my third meal I had to opt for an emergency scoop of protein instead of the chicken I had planned. Thinking tomorrow I might need a day of liquids to just clear the bloat.

Bench
130 x 3
150 x 3
165 x 7
http://www.youtube.com/watch?v=AfmIeeeo3Zw

In all a pretty good workout, everything felt solid. Critiques on bench are welcome.

...where the hell did I put those betaine's?

[rorouni777]

This post comes a few days late because I was busy and not particularly excited to share the outcome of Friday's workout haha.

Squat

245 x 5
280 x 3
310 x 4

http://www.youtube.com/watch?v=91EAUPKnkFI

Not my favorite...I wanted at least 6 with 310. I am always interested in figuring out the combination of factors outside of the gym that contribute to good/bad workouts overall. I figure so long as it stays securely in the realm of speculation nothing can be harmed and possibly something gained by analyzing what helped or hurt a particular day. The night before I had opted out of LI cardio and did some higher intensity kata drills (TKD/Shorin-Ryu) instead. Perhaps that plus it being late in the week and the workout furthest from my carb-up just didn't have me squatting as I would have liked. Oh well, that's what you get for trying to balance lifestyles

[rorouni777]

Deadlift

320 x 5
365 x 3
405 x 5

http://www.youtube.com/watch?v=I6BqKrA4-WU

Thought it was going to be my day but it wasn't. Sleep last night fell into two categories: nonexistent and when present...shitty. Didn't feel tired enough today to justify not lifting so I just gritted my teeth and decided to take it on come what may. I should probably be happy enough to have gotten 5 on the top set, but goddamit DL is my lift and I felt I should have done that for a tough 7 - 9. I swear I going to own DL next 5/3/1 week...

In the video I included the second and final set to compare form. I think I need to include some work to address the hips that I'm not engaging and my hammies which felt like they were doing no work. Any thoughts are more than welcome.

[Sand Blaster]

This is a good log.

Your DLs are impressive because you reset after every one. Basically you are doing singles and that makes the movement a bit harder because you are not staying in a groove.

I think your 405 set is just an example of fatigue. Your initial reps look clean and then you start quasi stiff-legging it. Even your later reps look relatively clean and controlled.

SB

[rorouni777]

Wow the first post by someone else in my log is a compliment, and by SB no less Thanks SB you officially turned my sour mood.

A loooong time ago I had pulled touch-n-go style but strained some muscles in my low back one day. Ever since I have reset after every rep to make sure everything was tight.

[rorouni777]

Pardon the long absence. Most weekends I spend at my girlfriends place in Columbus where she does not have internet and I was too lazy to drag myself to a coffee shop.

Workout came at the end of a looooong week and I was flat as a pancake. Actually pushed it back a day (sat. instead of fri.) because after Thai boxing on Thursday I felt too spent. This took an enormous amount of self-control on my part because my natural inclination is always to lift even when I shouldn't.

Bench
140 x 5
155 x 3
175 x 6

http://www.youtube.com/watch?v=fHzxtzGZTqo

That was sort of the highlight but I was pretty wasted after that. Told me all I needed to know so thank god this week is a deload

Probably just a few boring updates throughout the week. Maybe some videos of thai class for giggles.