dynamic effort

Monday, May 26

Dynamic Effort Bench

bar biteToday’s main movement was push press. It was 60% for 15 sets of 3. That put me at 155, which was pretty easy. Everything flew up with lots of force. In fact, it came up a little too fast. On set 14 I slammed the bar into my chin. Hard. Really hard. Rattled my teeth. That was on rep two. I finished my last rep, racked the bar, and stretched out my jaw. My entire head hurt, but there was nothing to do about it but keep going, so I did.

Once I finished the push presses I did 200 reps of rows and 100 reps of shrugs. I was supposed to do hammer curls (have I mentioned that Jesse loves hammer curls?), but the gym was closing early today, so I had to get out of there.

In other news, I got my SBD knee sleeves in, but I think I’m going to send them back for a smaller size. I got the XXLs, and they fit snugly, but I think I could squeeze on a size down, and I want to get the most benefit out of them. Really, I’m not sure. I’d like to try a pair of XLs on, but I don’t know anyone who owns a pair. I’m still undecided. I need to figure it out quick, though, because I want to make sure everything is in well before the meet on July 12.

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Sunday, May 25

Dynamic Effort Squat

The first thing I did was box squats with average bands. I did 10 sets for 2 at with 315 on the bar. I measured the bands, and I’m tWP_20140525_10_53_24_Prohey added about 150 lbs at the top. All of that came up fast and easy. Then I added another 50 pounds for the last two sets. It made a huge difference. I went from coming up fast to just grinding it out. I wouldn’t have believed I would go that slow with only 50 more pounds, but there it is. Still, that’s somewhere around 515-525 at the top, so I guess that’s not so bad.

Afterward, I did speed deads with 345 and monster mini short bands. The gym I was at has these plates with flat sides on them, and I hate deadlifting with them, so I used bumper plates. The thing about bumper plates is that with 345 on the bar it just looks ridiculous. I laughed every time I stepped up to the bar. But everything came up fast and easy, so I felt really good about my pulls. Honestly, I felt better about the pulls than I did the squats.

 

I’m still pretty tired. I don’t know what’s going on there. I can’t seem to get enough rest. I know I’m not sleeping well, but that’s nothing new. Maybe it’s just because I’m old. Regardless, I’ve never been this tired, and I’d like to shake it off.

Monday, May 19

Dynamic Effort Bench

Today’s big movement was speedy bench with light bands. Jesse had programmed 40% + bands. Somehow, even while I had it written right in front of me, I read 60%. I’m using 405 as my base number, so I did 245 + light bands doubled for three reps for ten sets. I’ve had a cold for several days, and I’m exhausted, so I wasn’t hoping for much. I ended up killing it. 245 flew up, even with the bands which added about 50-60 pounds at the top. I know this because I used 55 lb dumbbells at first, and they picked up on my warmup set, so I had to go to 100s. After my less-than-dynamic dynamic squat day on Saturday, I was glad to finally have something go right.

One thing I changed today was my setup. USAPL requires that your heel stays on the ground during the lift. I’ve been on my toes so my feet could get underneath my hips. I was able to get decent leg drive like that without pushing my hips off the bench. Changing my setup was kinda tough. The result, though, was that I was even tighter than usual. My hips and lower back started cramping, and right now they have a steady dull ache going on. Still, I found a good position, and I might even be getting more leg drive than I was before.

The rest of the workout was fine, though I just felt crazy tired when it was all over. I had a headache, and I was light-headed. At the end I was doing hammer curls with these dumbbells that have a chrome cap. My head started feeling really weird, and I got this floaty feeling, and I realized the shine from the lights on the cap was messing with me. That was weird. I got worried I was going to pass out at one point and had to sit down. I moved to a different set of dumbbells, and it was better, but my head has been hurting ever since, and when I got hit by the sunlight reflecting off water later on, I got the same feeling. I don’t know what that’s all about. I’m chalking it up to being so tired from being sick for the last several days.

Basically, I feel like crap, but everything went better than I expected, and that’s all that matters. With any luck a good night’s sleep will clear up what’s left of this sickness. Or not. As long I keep lifting like today, I’m cool with feeling like shit.

Saturday, May 17

Dynamic Effort Squat

My cold is in full effect today. It was rough yesterday, and I had hoped that it wouldn’t be so bad this morning. It was. Still, I didn’t want to miss a training day, so I got up and went.

My main movement today was box squats with 60% + average bands. I was trying to move quickly, but I don’t think there was much “dynamic” about anything I did today. But my goal was really just to push through it, so I did. Even though the weight didn’t fly up, it still wasn’t heavy, and I’m feeling pretty good about hitting my old numbers by July.

Speed deadlifts with bands followed. Again, they weren’t the speediest pulls, but they came up easy enough. I finished with hypers and abs. I didn’t do the number of sets I normally would on the accessory work, but I think that’s reasonable given that I’m pretty sick.

I haven’t eaten a lot the past couple of days. The cold has just killed my appetite. But that’s no excuse, so my plan today is to eat as much as possible. I plan on being uncomfortably full from here on out. Good times.