twoheadedboy's Lemon Slayed log

[twoheadedboy]

Today: 1.0 scoops of Rage XL

1 hr elliptical
light seated rows/dips/chins

Pretty beat up today, specifically low back and arms. Biceps are especially sore, which I typically expect next day on my right arm after bowling. However I am also noticing increased bicep activation in my OHP when using the Fat Gripz. Kept it light and I'm going to see how I feel for squats tomorrow morning...maybe I only work up to reps at 185, maybe I go heavier, I don't know, won't be squatting again until Sunday. I've lost approx. 5 lbs so that's good, especially considering it's not my real focus right now, other than I am eating to not gain weight. I'm challenging myself to skip dessert for a month (until I arrive at the Arnold) but am not making any other diet modifications at this time.

[twoheadedboy]

Today: 1.0 scoops Rage XL

Warmup:
5 min elliptical

--walked over to fitness platform

10 KB swings
Lacrose ball work on erectors, IT bands, quads right above the knee
10 KB swings
Static stretching (hams, quads, groin, and hips)

--walked over to power rack--

Lifting:
OHP 45x10 (no Fat Gripz today)
Bradford Press 45x10
Good mornings normal stance 45x10 > Good mornings wide stance 45x10
OHP 65x8
Good mornings normal stance 65x10
OHP 85x5
Squats 95x5
OHP 95x5
Squats 115x5
OHP 115x1
Squats 135x5

I only had 45 minutes today by the time I got changed before the gym got closed due to a late night last night followed by short sleep followed by stuff to do followed by a necessary nap, so I decided to do a light and powerful workout that combined my typical warmup (detailed here, I usually don't bother because it's nearly identical every day that involves squats) and lifts with little to no rest and fast progression since my main gym closes at 3 on weekends. Since I haven't been able to lift since Tuesday and haven't been in the gym since Wednesday, I decided I wanted to do it this way so I could work out more days this coming week. I have plenty of time tomorrow since I work from home and in reality I should be able to go every day with possibly the exception of Friday. So the goal is to squat heavy tomorrow night and bench, then cardio on Tuesday.

Bradfords have been something I've been doing to both stretch my shoulders for the squat position, and get them nice and warm for all of my overheads and squats. I really like them, much better than just doing behind the neck presses on their own. Using a regular power bar, not any camber. I squatted without the sleeves today and I felt slow honestly. I may start doing that more because my knee seems to have completely healed; it feels better than it has at any time in probably 5 - 7 years and it doesn't even hurt to bowl. Mobility work has completely changed everything, especially considering I'm way too fat (about 225) and I still feel ok in the knees. Once I get back in the 180's I'm going to start running again.

[twoheadedboy]

Tonight: 1.0 scoops Rage XL

Warmup
Reg Bar Flat Bench w/Fat Grips: 45x10, 85x8, 115x6 135x5
Cambered Bar Flat Bench w/Fat Grips (+w/wrist wraps): 125x5, 135x5, 145x3x3
Reg Bar Flat Bench: 135x5, bunch more reps while I messed around with grip width, at least 1 more set of 135x5
Squats: 95x10, 140x8, 185x5x5
High Pulls: 45x10, 65x10, 85x5
Static Holds (top of deadlift): 135x3, 185x1
Standing DB Hammer Curls: 25x10x3

Today I was just able to keep going and going and going. I didn't feel particularly primed for a max effort attempt at anything, but I could just keep pumping out sets with little fatigue. Threw in those curls at the end so I can skip bicep-related work tomorrow and just do some cardio, because I can tell I'm going to be pretty sore.

[twoheadedboy]

This morning: 2.0 scoops of Rage XL (also 1 cup+ of coffee w/breakfast)

Warmup
OHP: 45x10, 65x8, 85x5, 105x4, 105x3x2 (all with Fat Gripz), 95x7
Squats: 95x10, 140x5, 165x3, 185x1, 205x1, 230x3 (breathing triple)

Called an audible on that 230 instead of 225, figured what's 5 lbs? Last rep was borderline catastrophe, not as deep as the others but I think I still hit depth.

I'm not sure I could improve on my pre-Thanksgiving 245 max right now but at least I'm back to that point. I'm going to continue to overload my back once per week up to the Arnold so that when I try to max out in knee wraps at the National ABC (as is the plan), I won't fail because my back is too weak to hold the weight. I figure if I can hit a 255 max or a double at 245/250 the week before in sleeves/no belt, I have a shot at 280 in wraps + belt.

[twoheadedboy]

Today: 1.0 scoops of Rage XL

Warmup

OHP - worked up to 95x5 and 115x1
Squats: 95x5, 115x5, 135x5, 155x5, 175x5, 195x5

I hadn't eaten most of the day, I had a long stressful day involving a lot of snow driving and work BS, and I didn't have a ton of time to get prepared to work out, so I knew this would be a suboptimal session but wanted to get some work in...hopefully the last in Chucks as my Reebok Crossfit Lite TR's are on their way, so assuming they're not too big I will be switching to those.

Going to take tomorrow by ear...if I can get up early, I'm going to hit cardio and arms in the morning and then squat and bench Wednesday morning. If not, I will hit cardio and arms tomorrow night and then lift again either Wednesday night or Thursday morning. Planning anything has been a complete shit show the last month so I feel like I need to keep my options open.

[twoheadedboy]

I did cardio yesterday, forgot to log.

This morning, reeeeeal early (4:45am)

2 palmfulls of Rage XL, equivalent to 1 1/2 - 2 scoops (misplaced my scoop temporarily)

Warmup stuff

Bench: 45x10, 85x10, 115x5, cambered bar 145x3x5, back to straight bar 135x8
Squat: 100x10, 140x5, 180x3, 215x1

I only got like 4 hrs of sleep (actually woke up earlier than intended), was feeling pretty tired the whole time, though bench was great, squats were rough and all lower-related stuff (even cardio) has been rough since 230x3 last week. I think I'm going to start my pre-Arnold deload a little early, though realistically I probably only have one or two squat days left since my last workout until Columbus will probably be Monday night.

[twoheadedboy]

This morning: 2.0 scoops of Rage XL

Warmup
OHP: 45x10, 45x10 Yates, 65x8, 85x5 (all preceding with Fat Gripz, took off), 105x1x2, 115x1, 130x0x2
Squats: 100x10, 140x5, 175x3, 195x1, 215x1, 235x1

Was really really close on the 130 press, got it above my head. Gave it a second go, but that generally doesn't turn out well on 1RM attempt press for me.

235 squat was a smoke show...felt a little tweak in my back when unracking the bar so I reracked, regrouped, and then got it done. Thought about going heavier (had at LEAST 245 in me, maybe 250 - 255), but decided to save it for the national ABC.

[twoheadedboy]

This morning: 4am large cup of coffee, 6am large cup of coffee, 7am 1.0 scoops Rage XL

Warmup
Bench (flat, normal bar, no FG's): 45x10, 45x10 wide grip, 85x10, 115x5, 145x4, 155x2, 175x1, 190x0
Squats (no sleeves): 95x10, 135x5, 175x3

I may not bench in Columbus as I plan on doing extensive overhead work again at BLT whenever we go there, and Saturday is squats, so I decided to go for it today as I felt great. That 175 rep (no wrist wraps) was fantastic, I can really tell the cambered bar is having a great effect at the bottom, would have had an easy double and probably a triple. 190 came off my chest ok but I lost it up toward my neck. I struggled against it for a little bit, no progress either way, and it got pulled from me. If I bench at some point in Columbus, I think I can get that 190 or better.

Squats were just to grease the groove, warm up the posterior chain, and get a feel for the Crossfit Lites. They were hard to get tight enough, though I think I went with the right size. I ended up using the top eyelets and was mostly able to fix that issue; maybe as I break them in they will retain their position a little better. The thing I noticed that wasn't necessarily advertised was the amount of Achilles support. Felt good and tight on the back of the foot, which was fantastic. Felt really weird with the wide toe box (especially compared to Chucks which really hug the sides of the balls of your feet) but not bad.

[twoheadedboy]

Last night @ BLT, Columbus

Pre: 1.0 scoops of Rage XL, preceded earlier in the day by a Monster and a coffee

OHP - worked up to 95x7x2 and 95x4 w/Fat Gripz, another 95x3 and 95x7 w/o
Squat: 135x5x2
Power Cleans w/95
Deadlift: a bunch at 135, a few at 225
Some tire flips

Post meal: Max and Erma's burger, +5 choc. chip cookies & milk

[twoheadedboy]

Tonight @BLT: (1 scoop XL)

Bench: 135x5, 155x3, 190x0, 165x2, 155x3
some log press
Rodizio

[twoheadedboy]

I think Rage XL is a good all-in-one product, like an amped-up Shock Therapy, and the quantity is nice so I can shoot the powder straight with just a mouthful of water chaser; ST is way too much powder to do this with. I have an extremely high tolerance to caffeine, so compared to the original Rage I find it lacking, and taking 1.5 or 2 scoops IS effective but makes it very cost prohibitive per serving. My favorite is still the ORIGINAL original Orange Rage, which had an extremely strong flavor but I felt that was a feature not a bug, and the non-XL Rage would still be my preference if I could get it, because creatine is trivial to add to a stack and it had a stronger kick per serving.

Killed my can at the Arnold, this is my final thoughts on the matter. It's a good product, but I think I'm going to return to Shock Therapy, which is what I was using on and off with the original Rage. You can follow my real journey at the link in my sig.