Monthly Archives: May 2012

Music to Squat to

One of the ways I get amped up for a big lift is with music. It’s taken me some time but I’ve found the perfect music for the situation. A lot of people who lift opt for metal but I’ve never been able to really get into it and the stuff I’ve liked hasn’t been consistently hard and fast enough to get my adrenaline flowing. What I’ve found that does is punk. Specifically, 90’s Punk. 

I’ve always been a fan of The Offspring but hadn’t really listened to their older works. I downloaded copies of Ignition and Smash and found them perfect.

For a while, Session was my Squat song:

After getting Smash, Nitro was the clear successor to Session:

I’ve branched off a bit from Offspring. Pennywise’s Fight Till You Die also fits the bill:

When I’m not going for a PR the music can be a bit slower. I like Dinosaur Jr. a lot:

What music do you Squat to?

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Training – Tuesday, May 29th 2012

Texas Method Volume Day

Squats

335x5x5

Press

145x5x5

Deadlift

350×2

350×4

Squats felt and looked good today. I think this had something to do with a bit more of an exaggerated toe angle. I’ll keep playing with this in the future.

Presses went well. There was a dude in his mid-thirties who was definitely watching me Press. Afterwards he worked up to what I was doing. I was fairly impressed.

First time pulling with my tapered belt. It’s a bit awkward and has the tendency to slide around. Not really sure yet where on my torso is the best place for it. I liked the way my back looked on this double. I do believe the belt is providing some proprioception. And it definitely lets me get a lot tighter.

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Training – Friday, May 25th 2012

Texas Method Intensity Day

Squats

375×5

Bench Press

210×5

Power Clean

155x3x3

Don’t have a video of my Squat since I used a shitty angle and most of the interesting stuff is out of the shot. Went okay. Form is definitely not as good as Volume day’s.

Bench was pretty good. I have a weird issue with my right shoulder which probably is again due to the fact that it is physically lower than my left. Anyway, it tends to click and be real painful when I bench unless I do it in just the right way. Something I need to work on. Shot a video for a change.

Power Cleans sucked in that I’m not dropping to meet the bar and I end up reverse curling it at the top. Probably need to deload a bit and work on form.

I’m titrating down my caloric intake. I’ve put on as much fat as I’m comfortable doing at the moment. Cutting out the whole heavy cream was the obvious first step and next is to remove the superfluous carbs. I like to keep my protein and fat intake pretty constant. This allows me to then increase/decrease my carb consumption as I find necessary for the moment.

Update:

Oh, I forgot to say I rowed 1km afterwards and it was EZPZ. Apparently my conditioning has improved just via lifting. Imagine that.

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Training – Wednesday, May 23rd 2012

Texas Method Recovery Day

Squats

250x5x2

Press

140x5x3

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Training – Monday, May 21st 2012

Texas Method Volume Day

Squats

335x5x5

Bench Press

180x5x5

Deadlift

350×2

350×1

315x3x3

Have I said how much Volume Day on the TM sucks? It really really does. I’ll probably let the discrepancy between my Volume and Intensity squat weights increase for a while.

Bench was super easy.

Working on Deadlift form a bit here. Lumbar looked pretty good. I think my issue is just keeping my hamstrings super taught. Bought a tapered belt from Inzer which I’ll attempt to use when deadlifting. Hopefully this will provide a bit more proprioception for my lower back.

 

Photo

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Training – Friday, May 18th 2012

Texas Method Intensity Day

Squats

370×5

Press

160×4

160×5

Deadlift

380×3

Squats were okay. Form was kinda shitty

Missed the last rep on Presses. I knew it was form-based error and when I watched the video I saw that I probably could have gotten it if I had gotten under it. I told my training partner to yell that at me if that happened again. And, well, here’s the result:

Deadlifts looked pretty shitty.

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Training – Wednesday, May 16th 2012

Texas Method Light Day

Squats

250x5x2

Bench Press

150x5x2

EZPZ. Check out my Squat form at this weight. Textbook:

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Training – Monday, May 14th 2012

Squats – TM – Volume

370×4

335x5x3

Press – TM – Volume

140x5x5

So today I was a bit of a douche. After looking at my Squat video from Friday I thought, those looked easy! I should be able to just continue Advanced Novice. Didn’t quite turn out that way. I literally aborted the last rep of the first set of squats. Felt like my 5RM.

So I decided to do TM volume on top of that. I jumped right into 90% of 370 without ascending or any sort of easing into it. Mistake. After 370, 335x5x3 was hell. Hopefully with 370×4 it’s enough volume for Friday. On Friday I’ll just do 370×5 and start making jumps from there. Lesson learned. My lower back was mucho fatigued afterwards and couldn’t even contemplate pulling.

Presses were actually pretty easy. Probably will increase volume weight by five next time.

“Patience + Persistence = Strength” – Bill Starr

That’s one I need to keep in mind…


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Training – Friday, May 11th 2012

Photo

Squats

370×5

Bench Press – TM – Intensity

205×5

Power Clean

150x3x4

150×2

I’ve decided to transition my Squat to the TM. It might be a little premature since I did Deadlift Wednesday and I hadn’t Squatted heavy for a week but it felt super heavy. Depth was good though. Focused on driving the knees out hard and didn’t have the forward knee travel issue I was having last time.

I didn’t do Bench volume on Monday but I figured I could hit 205 regardless and I did.

Just could not get that last rep on the power cleans. Probably due to fatigued hammies. Probably going to move to three sets of threes.

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Training – Friday, May 4th & Wednesday, May 9th 2012

Photo

Friday (On East Coast)

Squats – Light

295x5x2

Press – TM – Intensity

155×5 PR

Wednesday (Back on West Coast)

Squats – Light

295x5x2

Deadlift

370×3 PR

I spent the past week on the east coast for my sister’s college graduation so training was a bit sparse. I did insist on my TM intensity day and got an easy Press PR. My girlfriend agreed to lift with me. I taught her to high-bar squat (due to shoulder inflexibility) and Press:

Squats (High-Bar)

45×5

50×5

55×5

60×5

65×5

Press

45×5

50×3

She picked up the form pretty easily and I think she probably could have Squatted 75×5. I think she enjoyed herself. When I told her she could probably Squat 100 in a short while she got excited and kept bringing it up as a goal. I bet she’d easily catch the iron bug if she continues to lift.

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