New thread

Old thread is the Saga of the Charming Albino at
http://tnation.tmuscle.com/...ate_to_the_game

Today's Training:
2009-8-14
Seated Overhead Press from chin (pin9)
barx15
115x4
135x3
155x3
175x2
190x1
205x1,1,1 (PR +5 lbs)
175x5 (PR + 5lbs)

Anderson Squat from Parallel (pin 6)
135x5
245x3
280x2
315x1
345x1 (PR +5lbs)
350x1 (PR +10lbs)
315x5 (PR +35 lbs)

Power Cleans
(from hang) 135x5 155x3 175x3
(floor) 195x2 215x1 225x1x2 sets 205x1x8sets


Ab Wheel
from knees
15
from feet
8x2sets

Straight arm pulldowns
80x8x3 sets

Notes:
A-Squats: 350 was good today. A little slow in the bottom, but not gut-busting hard. I'll go for three singles next time.
I'm aiming for 365. When I can get that from the bottom, I'll be certain that I can hit 405 from the top.
315 for 5 was a big PR for that height.
SOHP: Pretty tough today, actually. I may stay at 205 and bring up the weight on the 5-rep set a bit.
Power Cleans: I am terrible at power cleans. I bet if my technique was better I could pull more weight to my shoulders.
Oh well - I'm doing these to practice keeping my right shoulder back and keep my arms in their sockets.

Thats alot of hard work! Good job.

Great workout and great PRs, DCA. The Andersons are coming along nicely.

There is a lot of effort, and I bet grunting, in there.

What a set of PRs DCA. I wish i was as terrible at power cleans as you say you are!

Thanks y'all. It's been a good run so far.

You must be feeling awesome. Reflecting back must also put a huge smile on your mug. Solid works are now your staple, sure does give more meaning to life. All I can say Bro, is never stop life just keeps getting better and better. Keep on smiling, cause you're the man!

2009-8-16
Bench w/u
135x8
185x5
235x3

2-board
265x3
295x1,1,1 (PR +2 sets)
270x5 (PR +5 lbs)

High Zercher (mid thigh)
225x2
315x1
365x1
405x1,1,1 (PR +2 sets)


Romanian DL
330 5x2 sets (PR +5 lbs)

Chest supported BB Rows
205x5,6,8 (PR +3 reps)


Rolling Triceps extensions
40'sx10x2 sets

Notes:

Kinda pooped today. Probably should have taken the whole weekend off. Backed off the maxes set in these lifts last time and went for sets to consolidate the gains and not over stress myself. The bench I may have been light on. 295 was a breeze all three sets. I have a mental block over anything with a three in front I think. 300 even next time for three sets.

Zercher's were hard. My back is still tired I think. It was rounding quite a bit it seemed in the vid.

CSBBR was fun though. I like making the bar clank on the bench. The louder the better since the volume of the clank tells me how fast and hard I"m pulling.

Nice work DCA. Very impressive, esp. the Zerchers and Romanians.

Very cool DCA..
nice work.

I like the csbbr need to implement something like that...


kmc

Big lifting DCA.

I agree with everyone else.. thats some good work DCA

Thanks for the support, guys. I keep expecting this program to peter out or to get hammered by it, but it keeps not happening. I may hit all my goals before year's end.

I revised my deadlift up from 500 to 550 (cuz then I can say to myself without reservation that I might be strong).

so my current deficits are
Lift Deficit Target Current Best
---------------------------------------------
MP 15 200(205) 185(doubled)
BP 25 300(315) 275 (from the bottom)
SQ 5 400(405) 395
DL 35 550 515

The anticipation is killing me. Spare moments are going towards analyzing my lifts. I can't carry on a decent conversation these days.

I need a couple of cycles of either heavy GMs (or high rep lighter ones) to get my lower back stronger with more stamina when parallel to the floor and leg presses to make me faster off the floor on DLs. I drive with my quads while stabilizing with the hams and once the bar is around the knees the ass and hams take over. But my lower back is not up to the task as much as I'd like. There's a lot of power leakage there. If the lift is slow my lumbar muscles don't have the stamina to hold extension. I thought front squats would do something for the quads, but I can't use enough weight to make a difference.

I'm going to take a rep/circuit day on shoulders tomorrow. Shoulders are feeling tight and a little weird. I'm attempting 525 for DL tomorrow too and will making that the first lift (cheater!).

Very big lifting going on here mister DC Albino.

Okay - so I went for a 4 mile bike ride with uphill legs on both ends of the ride on my son's bike that we bought for him when he was 8, so my knees are up around my shoulders if I sat down, after not having been on a bike for about 14 years. Too little food the night before and nothing eaten during the day. Then I got home and tried to deadlift.

Here's what I got:

135x8
225x5
315x3
425x1 (fast but harder than it should have been)
475x1 (not fast, very hard)
525xyou can't be serious

with the added bonus that I strained my right oblique under the ribs on the 475.

Done for the night.

my brutha, not that I want you to turn into an old lardass like me, but you needz to git you some FOOD.

Try to force yourself to eat or shake every 3 hours. If I don't do that, I forget to eat when I should. The difference is, you get the results from it that I wished I did. Instead of getting Hawt Abz(tm), I binge and lard up.

How much protein are you forcing per day?
xoxoxo
old lardass

I'm going to do the old trick of adding powdered whole milk to skim milk, peanut butter and chocolate syrup and see how that goes. I should be able to get 40 grams of protein at least per serving that way plus a bucketful of kcals, all on the cheap. I'll turn into a snot factory but that's the least of my concerns at this point.