[enright3060]

Originally Posted by oyaji poi

You seem to mention DOMS and fatigue a lot. How's your nutrition? Are you eating enough protein, especially before bed? Coincidently I had some DOMS this week, usually it's not that bad. But I missed a few meals this week, even one pre-bed protein meal on a workout day, and I woke up hungry and very sore. That combined with lifting heavy and working (teaching at my uni now) and I was a hurting unit.

OP:

I was having the exact same problem last month. My doms where real bad in the first half of April. I was teaching both of my adviser’s upper level classes, grading mid-terms, and finishing up research for presentation. I was also lifting hard and not getting enough sleep. Oh, my diet also sucked. I got enough protein, but I was eating too much shit. Lifting heavy and hard has forced me to clean up my diet and make sure that I get enough rest. I started eating a shit more vegetables a week (over a pound of spinach a week) and drinking muscle milk (or eating cottage cheese) before bed. Although I always got enough protein per pound of body weight, I have really worked on cleaning up the rest of my diet, which has helped minimize doms (added benefit is loss of body fat). I found that when I eat right and get enough sleep, I do my current split without a lot of trouble. But, I am my own worst enemy. It does not take much to convince me to drink all night.

Are you teaching this summer, and how long until you hit four plates with deads?

[oyaji poi]

This teaching gig opened up when some teachers ditched out on their contracts. I had experience from before so they recruited me. It goes until July, and is generally a walk in the park. The price of spinach doubled here in the last two weeks (here is Japan). Veggies are cheap in the winter, but expensive in the summer for some reason. Japan has weird economics. So it's tough to always get enough veggies, but my health and sleep is much better when I do.

Four plates will be pulled by the end of June, if not sooner. I'm working on my squat right now, and with my foam roller my depth is getting better (looser hips and IT band rolling is helping my knee) and the form is really holding together well as I do singles and doubles. So one more week of heavy squatting and higher volume deads, then I'll ease off for a week, then start the run for 4 plates.

[enright3060]

Congratulations on the summer teaching gig. Its sounds like your routine is working nicely. I’m trying to get to 405 with squats. I think it is going to take me about a month to do it properly. But, I am built for squatting and decent at it. I really need to focus on increasing my pulling strength. What are you goals with the squat? -- Best of luck with your training.

[oyaji poi]

I work in kilograms. So right now my squat is 120*1 (as of last week) and deadlift is 160*1. Goals are squat 140 and dead 180. That's 3 plates and 4 plates. A 405 squat is my year long goal. That will be like my ultimate triumph, squatting has been a long road for me. So congratulations to you on your progress, and good luck with your 405.


I cringe whenever I read about someone deadlifting with hex plates.

[enright3060]

Sorry for the pounds bias -- I look forward to reading about your progress in your log, and hex plates fucking suck.

[enright3060]

DL

135x5
225x5
315x5
365x2
385x1

Weight felt a bit too heavy on the reps above. I did not feel really tired and my muscles were not sore. I figure Friday’s heavy squats (at 95% 1 rm) taxed my CNS a bit too much. As a result, I changed my original plan of trying 405x1; 405x1; 405x1 and did some speed deadlifts and some volume work. I may change my Friday’s Squat to 5x5, and DL heavy singles next Monday.

Speed DL (90 seconds between reps)
350x1
350x1
350x1
350x1
350x1
350x1
350x1
350x1
350x1
350x1

Box Squat – to a 12" box (DE squats):
135x5
185x8
225x5
265x5
265x5
265x5

Felt explosive

Volume DL:
275x10
315x5
275x10

Power Cleans: - nothing to hard.
135x3
135x3
135x3

Although this workout started shitty, I felt I made the right decision to do speed and volume work with the DL, which turned this into a better day at the gym. I will pull heavy singles next week. The squats were fine and felt explosive.

[enright3060]

Heavy Push day – May 9, 2007

BBBP
135x5
185x5
225x5
240x5
240x5
240x5
250x3

240 felt explosive and light. I will go 245x5 for three sets next week. The reset last week seemed to work.

SHOP
115x5
135x5
145x5
155x5
160x3

Push Press – I don’t push press very often, but I think I am going to start focusing on it over the next three months.
185x1
205x1
225x1 (PR – This went up easy)

CGBP
185x5
205x5
205x5

Good day at the gym - Apparently eating right and getting enough rest may actually help a person’s lifting. Plus, I finished all my grading. No more teaching until September, which is nice. I can finally focus on my own research, and pulling/pushing heavy things.

[enright3060]

Back Squat – Athletic Stance, ATG
135x5
225x5
275x5
315x5
365x2 (I missed my goal of 3)
365x2 (The weight feels heavy today)
340x3
340x3

Ok, this squat workout sucked ass. I will do more volume work next week, such as a 5x5.

Front Squat, ATG:
185x5
230x5
230x5
230x5

Chins:
BW x2 +1 neg
BW x1 +1 neg
BW x1 +1 neg
BW x1 +1 neg
BW x1 +1 neg
BW x1 +1 neg
BW x1 +1 neg
BW x1 +1 neg
BW x1 +1 neg
BW x1 +1 neg

Chins were better this week, but I have a long way to go.

BOR
135x8
185x5
205x3
185x5

I was a little tired at this point.

I finished with three sets of dumbbell snatch.

The back squats were disappointing after several weeks of good progress. I will do a bit more volume next week. Chins, however, were better, but, all things considered, still suck.

[enright3060]

DL

135x5
225x5
315x3
365x2
385x1
385x1
385x1
385x1
385x1
405x1

Good effort – I will go for a new PR in the next 2 weeks.

Power Cleans
135x3
135x3
155x1
155x1
155x1

I am not very good at PC. I will focus on these over the summer with a goal of 225.

DE Squats

Box Squat to 12” Box
145x5
225x5
225x5
225x5

Front Squat, ATG
185x5
185x5
185x5

A few more Power Cleans
155x1
155x1
155x1

[enright3060]

BBBP

135x5
185x5
225x5
245x5
245x5
245x5

I felt shitty; it was as if I was hung over and dehydrated.

SOHP

115x5
135x5
145x5

Push Press
185x1
205x almost killed myself when the bar went over the back of my head


SOHP
135x5

I felt like I was hung over and dehydrated – terrible

CGBBP

185x3 (fucking pathetic)
185x5
185x5

I am hung over and dehydrated.

Note: Do not play beer pong until 3:30 am and then wake up and go lift. I had nothing left after the bench.