Exerbabble for 11-8-6

Today’s Workout:

    HGM Phase III “Strong Medicine”, Workout XII, Day C, END OF PHASE III

    Overhead Squat:
    3 @ 45 lbs
    5×5 @ 65 lbs

    BB Front Squat:
    3 @ 65 lbs
    5×5 @ 115 lbs (+10 lbs)
    1 @ 135 lbs (PR)
    1 @ 155 lbs (PR)
    F @ 165 lbs

    Leg Curl:
    5×5 @ 132 lbs (+12 lbs)

    Single-Leg Calf Raise:
    5×5 @ 120 lbs (complete sets!)

    current bodyweight: 155.6 lbs (+ 1.4 lbs, weekly average of 155.22)

I forgot to do six reps for Overhead Squats. Oh well! I felt all bad-ass, as there was a trio of guys using the leg press next to the squat racks. And a guy doing seated calf bounces on the apparatus next to me. What part of full range of motion do these guys not understand? All the way down, all the way up.

I decided to forgive myself if my elbows weren’t perfect. Probably could have done more weight, if there were more days to do it. Doesn’t matter. I was feeling good, so I decided to test my 1RM. Was able to front squat my bodyweight. I went for 165 lbs. I told myself, “Chest high, spirit high.” Where I picked up that mantra, I don’t remember. I must say, I went down with good form! Bar softly rested on the safeties, I stood up and started laughing.

I already wrote out my detailing of Phase IV, but it’s at home. How about some progress?

    High Pull: New exercise – noted greater acceleration off the floor

    Snatch-grip Deadlift: Strained my lower back in Week III, and nearly lost my grip in Week V. Honestly, I’m disappointed in myself.

    Close-Grip Chin-ups: 4, 2, 2, 2, 1 @ BW – > 5, 5, 5, 4, 2 @ BW (+ 1, 3, 3, 2, 1 reps) Good enough progress for me.

    Woodchoppers: Fun! Nice finisher.

    Close-Grip Inclines: Could not increase weight for all sets

    DB Row: 5×5 @ 40 -> 5×5 @ 55 lbs (+15 lbs) I probably started too low, but nonetheless, I set a PR.

    I hate benching.

    Ab Rollout felt odd, but I did it anyway.

    Could not figure out proper hack squat form, so abandoned in favor of overheads.

    DB Front Squats weren’t a big deal, though I didn’t like the idea of having to clean DBs over 50 lbs to my shoulders. The red marks lasted a week! Probably would be great for someone not using nearly as much weight.

    Probably could have done more for leg curls. Calf Raises would have been more effective with higher frequency.

So. There’s some things I’ll recycle from this phase, such as using power clean and snatch-grip deadlifts to help with acceleration off the floor. Of course, I’ll probably use deficit deadlifts in the future. My rows exploded – I hadn’t done single-arm DB row in ages. I can no longer recommend hack squats, as I don’t know proper form. Is it supposed to ride up the back of your calves? Meh.

But yeah, I’ll post the detailing of Phase IV tonight.

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November 8, 2006

Your notes look very pretty on my new diary colour. I THOUGHT YOU SHOULD KNOW

November 8, 2006

ryn: Screw you. And I say that with much affection. xxx