Hey look, weights!

[cheesedog]

Originally Posted by Moonduck

Wait, ain't I older'n you, CD?

Don't think so, I'll be 46 next month.

[Moonduck]

Originally Posted by cheesedog

Don't think so, I'll be 46 next month.

No, but I'm not too far off. 38 this year.

[Moonduck]

Well, deload was extended. We had what looked to be a blizzard rolling in this morning. My workout partner got here way late, and by the time he did, I was already gone trying to drum up some kerosene, and picking my kids up early from school. By the time I got back, he'd decided (smartly) to split for his place.

Still, clearing all the snow and ice from the van, driveway, etc was work. Guess it'll have to do.

[n8tive]

Where are you at? crazy about the snow!!!

[Moonduck]

Coastal Virginia, near Virginia Beach. The snow wasn't actually that bad. It just was freaky bad for about an hour or so, and power went out a coupla times. So decisions were made, and I went out. It had mostly stopped by the time I got the kids home, and I felt a little silly about getting them. Oh well, today was early dismissal anyway, so they didn't miss much.

[Moonduck]

Squat Day

I really need to do breakfast before lifting. I felt like I was on the edge of dropping many times. During the last set, I got to the point where the weight felt light, but I couldn't really feel my legs. It's like they were asleep. When I finally racked it, I almost dropped the weight because I couldn't control it. I did a peri-workout drink (whey protein and maltodextrin) while working, but it was only so effective.

Note: Lack of breakfast was due to work hounding me from the moment I got up. Said hounding put me in a shit mood, and actually contributed to solid performance ont he last set even witht he nutritional issue.

135x5
185x5
225x3, well, okay, 5 Warm ups done
245x5
285x5
315x12

Rep calc says 441#, whee. I'll take that. I really did almost lose it though. Not fun. I just sorta stood int he rack for like five minutes puffing and coughing. I dig that sort of effort, but I could've squeezed a few more reps in had I eaten properly.

Went to do a pipe walk, and LB dropped it. The cold temps outside apparently made it brittle as one end shattered like glass. Lovely.

Knee-lifts with the ab-straps
1x15, 1x12

I wanted 15 on the second set, but I was gassed. In retrospect, a pipe walk probably would've laid me out.

[Moonduck]

Still freakishly sore. Whatever I did, wrecked me. Wow.

[Moonduck]

Bench Day

95x5
115x5
135x3 Warm-ups done
145x5
165x5
185x13

Last set was good. I was feeling a bit shakey, but just kept going anyway. At minimum, this program is getting me less grumpy with rep-work. I don't like it, but I don't despise it.

Rep calc said 265#, so an improvement from last AMAP set.

Pull-downs, same set-up, 2x15

Push-ups, full push-ups, 1x10, 1x....4, fuck

Yeah, my arms just about exploded on that last set, and I literally face-planted onto the concrete. Whee. It probably doesn't help that LB and I have gotten used to our rotation, so we really bomb through our sets. We're both in the habit of checking the log book after our sets too, so we both know each other's weights, and can get the plates ready.

And I hit Lowe's for a new cap to repair the 3" pipe, and picked up the materials to make a 4" slosh pipe as well. Oh yeah.

[Flipessorry]

What is this rep calc you're talking about? I've been seeing you talk about it, but have yet to quite figure it out.

[Moonduck]

It is a formula that is used to give an idea of a theoretical one rep maximum.

Weight x Reps x .0333 + Weight = Estimated 1RM

So, in this case:

185# x 13 x 0.333 + 185# = 265# roughly

It is not necessarily accurate, but I include it as a way to gauge effort when the weights change. Say I do 195# for 11. The rep calculation says this is 266# or so. So it is less reps than the previous set, but an equivalent effort due to the higher weight.

None of this is to say that I can press 265# for one rep. I doubt that I'm there cold, but could probably hit that with a bit of a peaking cycle. The calculation is intended to give an idea of what you can do, and thus, in this case, gives me an idea of my effort. My goal is to produce a better effort each time.