Fossil's Log

[Fossil]

Squat:
135 x 10
185 x 8
235 x 6

"Ring" pull ups:
BW x 8,7,5

Legs felt like jelly all day. Not sure why. I also got home kind of late (I co-host a radio show on Thursday nights so this isn't uncommon.)

[Fossil]

5:45pm, at home...

OH Press:
Bar x 10
75 x 5
95 x 4
105 x 3
115 x 2
125 x 1
130 x 2 singles

A tennis ball to the pec/clavicle/front delt area produces immediate and noticeable results in my overhead pressing.
Donut Sticks mid workout do not produce immediate and noticeable results.

8:20pm, at the University gym...

Squat:
135 x 5
165 x 4
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1

295 felt a little heavy, but it went up quickly.

DB Lateral Raises:
20lbs x 10
15lbs x 10

Cable Tricep Pushdown w/rope attatchment:
Stack at 30 x 20
Stack at 35 x 10

Zero rest on the pushdowns; it was actually a 30-rep set with the weight upped at rep 20.
The pump was painful.

At home...

"Ring" pull ups:
BW x 8,7,5

[Fossil]

Left knee was trash today. It had been getting a little achey/painful towards the end of the week. This week I wore my boots a lot... I'm sure that had something to do with it. Stretching and foam rolling did nothing, for the most part.
Walking 5+ miles in a week wearing dress boots is probably not a great idea.
I kind of figured this would happen, but I wanted to test it.

Squat:
135 x 10
165 x 10

Didn't want to do this. The only reason I did was so I could (hopefully) squat heavy tomorrow, as opposed to taking today off and then taking another lighter day tomorrow. This is the last day of my "easy week" anyway.

"Ring" pull ups:
BW x 8,7,5

[stevens]

I'm interested to know the last time you took more than a week off. You've been going to the max for nearly a year now, right?

I also notice you incorporate some strength endurance work but mostly limit strength, so it's mostly top end and warm ups maybe a little focus on speed strength plyometrics, that sort of thing?

Hows your diet if you don't mind me asking?

[Fossil]

Originally Posted by stevens

I'm interested to know the last time you took more than a week off. You've been going to the max for nearly a year now, right?

I also notice you incorporate some strength endurance work but mostly limit strength, so it's mostly top end and warm ups maybe a little focus on speed strength plyometrics, that sort of thing?

Hows your diet if you don't mind me asking?

The last time I took more than 2 days off was in July, I think. The only reason I did was because I dropped a loaded barbell on my quad and bent the bar. I lifted off and on during the following 2 weeks after the accident. Also, I've taken a day off here and there due to travel for the holidays and whatnot.

The higher rep stuff is something I've added in the last month just for fun and to gain a little mass.

I work up to a max and usually do some doubles and triples (sometimes sets of 5) and then call it quits when I hit 25-30 reps. In the last three months I've adopted a "loading phase" and "unloading phase" - 3 weeks max+back off followed by a week of some daily maxes+easy days and no volume.

I don't take many grinders, anymore. If I do, it's during a press. I time my squats and if it takes 2 seconds to get out of the hole and stand up, it's too slow and I stop.

My diet is basically the same few things every day:
I do IF, also.

Meal 1: Almond milk+casein+frozen berries+coconut oil (sometimes.)

Mea 2: Some kind of meat (sausage, bacon, leftover meat from the day before) and/or eggs+vegetables.

Meal 3: Meat+vegetables. Sometimes (rarely) a starchy carb.

I get by on very few carbs.

The only supplements I take are fish oil, multivitamin, zinc, magnesium, melatonin, BCAA+5g creatine preworkout and I've recently started taking glucosamine sulfate and hyaluronic acid.

I weigh 155 at about 5'8.

[Fossil]

3:30 pm, at home...

Press volume day

Olympic Press:
Bar x 10
75 x 3
95 x 3
105 x 3
115 x 2
125 x 2
135 x 1
145 x 1
150 x 1
145 x 1
135 x 3 singles

7:30 pm, at the University gym...

OH Press:
75 x 5
95 x 4
105 x 3
110 x 3
115 x 3

Squat:
135 x 5
165 x 4
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1

Front Squat:
135 x 3
155 x 3
175 x 3

295 felt heavy but I got a great bounce and it shot up. The knee felt good today. It went from really bad to really good overnight. The only thing that was different from yesterday and today was that I ate a bunch of extra-virgin coconut oil and started taking hyaluronic acid.

At home...

Band tricep pushdowns:
2 x 15

"Ring" pull ups:
BW x 8,7,5

[Fossil]

Front Squat:
135 x 3
155 x 3
165 x 3
185 x 2
205 x 2
225 x 1
235 x 1
225 x 2 singles
185 x 3

Squat:
225 x 5

The front squats felt heavy.

Later...

"Ring" pull ups:
BW x 8,7,5

[Fossil]

4:45 pm, at home...

OH Press:
Bar x 10
75 x 3
85 x 3
95 x 3
105 x 3
110 x 3
115 x 3
120 x 5 singles
95 x 8

Focused on speed.

8:20 pm, at the University gym...

Squat:
135 x 5
165 x 4
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1

Front Squat:
135 x 4
155 x 3
185 x 3
205 x 3

At home...

"Ring" pull ups:
BW x 8,7,5

[Fossil]

Got a Rumble Roller in the mail, today.
I really like it already.

Squat volume

4:45 pm

Squat:
135 x 5
165 x 4
185 x 3
225 x 2
255 x 1
275 x 1
295 x 1

These felt okay. Not bad, but not incredible. Speed wasn't really there; it was probably because I took the Rumble Roller for a test drive before lifting. Considered stopping at 275, but that's so low I was embarrassed by the thought of it, lol. 295 went up faster anyway.

More squats later.

8:30 pm

Front Squat:
135 x 3
165 x 3
185 x 3
205 x 3

Squat:
205 x 3
225 x 3
245 x 3 x 2 sets

"Ring" pull ups:
BW x 8,7,5

[Fossil]

4:30 pm

Olympic Press:
Bar x 10
75 x 3
95 x 3
105 x 3
115 x 2
125 x 2
135 x 2
145 x 2
135 x 3

OH Press:
105 x 5

The 145 double ties a PR. This time around it was faster. Front squats later.

8:30 pm

Front Squat:
135 x 3
155 x 3
165 x 3
185 x 2
205 x 2
225 x 1
235 x 1

Squat:
235 x 3 x 3 sets

"Ring" pull ups:
BW x 8,7,5