No warm-up (full body foam-rolling the night before)
Press -
BarX10
55X8
70X5
80X5
95X5
105X5
Deadlift -
135X5
170X5
190X5
220X1
220X5
250X7
super-set with
Hanging Leg-Raise - BWX5X4
Bench Dip - BW(201)X15, 15, 12
super-set with
T-Bar Rows - 70X10, 10, 8
BB Split Front-Squats - 85X8, 6, 8
super-set with
Hammer Curls - 25sX13, 15, 12
No Conditioning
In a rush to get in and out so I could shower and get to rehearsal tonight, so no mobility warm-up or conditioning afterwards.
Press felt heavy. In the light of day, I wonder if I put 10s on instead of 5s and was actually pressing 115 on the last set. Find out when I press 115 next week.
In contrast, Pulls felt great. Slight hiccup on my 2nd work set where my headphones got tangled, and I had to stop and reset. 250X7 is a Rep PR and an increase to my projected max. Probably could have gotten 1 or 2 more.
Thursday, December 29, 2011
Sunday, December 25, 2011
5/3/1 Log: Cycle 2. Week 3. Bench and Squat
Defranco's Simple-6 and Agile-8
Bench -
BarX10
95X5
130X5
150X3
165X5
Squat -
BarX5
135X5
185X5
210X3
235X2
Chins - BWX5, 7, 5, 5, 4 (Gym BW 202)
BB Split Front-Squats - 85X8, 8, 5
Push-Ups - BWX10X5
super-set with
Face-Pulls - 4 sets of 15, final set of 22
Bench felt a little heavy, but 165 is a 5 Rep PR. Good enough.
Squats are still rough with the TFL strain. Moving my feet in has helped, but that stance may have a lower strength ceiling for me. As long as I keep my feet in and KEEP MY KNEES OUT the TFL is OK. Gotta keep the knees out, though. Also had trouble staying off my toes. Almost had a couple of GM's on my hands.
Bench -
BarX10
95X5
130X5
150X3
165X5
Squat -
BarX5
135X5
185X5
210X3
235X2
Chins - BWX5, 7, 5, 5, 4 (Gym BW 202)
BB Split Front-Squats - 85X8, 8, 5
Push-Ups - BWX10X5
super-set with
Face-Pulls - 4 sets of 15, final set of 22
Bench felt a little heavy, but 165 is a 5 Rep PR. Good enough.
Squats are still rough with the TFL strain. Moving my feet in has helped, but that stance may have a lower strength ceiling for me. As long as I keep my feet in and KEEP MY KNEES OUT the TFL is OK. Gotta keep the knees out, though. Also had trouble staying off my toes. Almost had a couple of GM's on my hands.
Friday, December 23, 2011
5/3/1 Log: Cycle 2. Week 3. Pressing and Deadlifting
Defranco's Simple-6 and Agile-8
Press -
BarX10
65X5
80X3
95X3
105X7
RDL - 65X10
Deadlift -
135X5
185X5
215X5
240X3
270X3
Dips (Gym BW 203) - 10X7, 10, 15X5
One-armed Rows - 65X15, 15, 10
Goblet Squat - 75X8, 60X10, 10
BB Curl - 45X8, 65X6, 75X5
super-set with
Hanging Leg Raises - 3 sets of 5
With my schedule so hectic I've decided to switch to a 2-Day split. This was supposed to be Week 3, or the 531 week of the cycle. I'd already done that day for Press, so I used what would have been my Deload weight, or Week 1 weight for the next cycle. I worked up in 3's as I would for the Deload week, but then decided to do 7 reps on the top set and match my previous best for that weight. Demonstrating that my strength hasn't dropped off.
For the pulls, 2 reps on the top set would have been a 2 rep PR, so I got that plus one more.
Press -
BarX10
65X5
80X3
95X3
105X7
RDL - 65X10
Deadlift -
135X5
185X5
215X5
240X3
270X3
Dips (Gym BW 203) - 10X7, 10, 15X5
One-armed Rows - 65X15, 15, 10
Goblet Squat - 75X8, 60X10, 10
BB Curl - 45X8, 65X6, 75X5
super-set with
Hanging Leg Raises - 3 sets of 5
With my schedule so hectic I've decided to switch to a 2-Day split. This was supposed to be Week 3, or the 531 week of the cycle. I'd already done that day for Press, so I used what would have been my Deload weight, or Week 1 weight for the next cycle. I worked up in 3's as I would for the Deload week, but then decided to do 7 reps on the top set and match my previous best for that weight. Demonstrating that my strength hasn't dropped off.
For the pulls, 2 reps on the top set would have been a 2 rep PR, so I got that plus one more.
Monday, December 19, 2011
5/3/1 Log: Cycle 2. Week 3. Pressing
Streching from Defranco's Simple-6, no foam rolling
Press -
BarX10
65X5
75X5
95X5
100X3
115X6
super-set with
Chin-ups - BW sets of 5-6
EZ Bar Overhead Extensions - 65X10, 8, 8, 8, 6
super-set with
Chin-ups - BW sets of 3-6 (52 total chins on the day)
BB Curls - 65X8, 70X8, 75X8X2
I bought a short foam roller for myself that I'm keeping at home, so I may not always do it at the gym as I'm actually doing it more often now than I was.
For whatever reason, Press seems to be the lift I am most likely to go for it with despite my intentions coming into the gym. I was really only going to get 4, 5 would have been a Rep PR, but I knew 6 would project a new 1RM and I had to go for it once I started the last set. The last rep or two were a strain. I maybe could have gotten 1 more.
Press -
BarX10
65X5
75X5
95X5
100X3
115X6
super-set with
Chin-ups - BW sets of 5-6
EZ Bar Overhead Extensions - 65X10, 8, 8, 8, 6
super-set with
Chin-ups - BW sets of 3-6 (52 total chins on the day)
BB Curls - 65X8, 70X8, 75X8X2
I bought a short foam roller for myself that I'm keeping at home, so I may not always do it at the gym as I'm actually doing it more often now than I was.
For whatever reason, Press seems to be the lift I am most likely to go for it with despite my intentions coming into the gym. I was really only going to get 4, 5 would have been a Rep PR, but I knew 6 would project a new 1RM and I had to go for it once I started the last set. The last rep or two were a strain. I maybe could have gotten 1 more.
Friday, December 16, 2011
5/3/1 Log: Cycle 2. Week 2. Squats
Warmed-up with a lot of stretching and flexing of the left hip. Trying to get the strained area ready to go.
Squats -
BarX10
95X5
135X3
155X3
170X3
195X3
220X3
BB Front Split-Squats - 75X8X3
BB Front Squats - 115X8X2
Well, I got through the bare minimum on back squats without any major discomfort in the left hip. Pretty sure it's the TFL and not the Sartorius. I played with foot placement a little bit, but it was inconclusive. However, paying special attention to keeping my knees out seemed to help. That makes sense as the strain is most apparent when raising the knee straight up, and much less so when raising it at an angle. I decided not to tempt fate and just got the required reps.
Squats -
BarX10
95X5
135X3
155X3
170X3
195X3
220X3
BB Front Split-Squats - 75X8X3
BB Front Squats - 115X8X2
Well, I got through the bare minimum on back squats without any major discomfort in the left hip. Pretty sure it's the TFL and not the Sartorius. I played with foot placement a little bit, but it was inconclusive. However, paying special attention to keeping my knees out seemed to help. That makes sense as the strain is most apparent when raising the knee straight up, and much less so when raising it at an angle. I decided not to tempt fate and just got the required reps.
Sunday, December 11, 2011
5/3/1 Log: Cycle 2. Week 2. Bench
Defranco's Simple-6
Bench -
BarX10
95X5
120X3
140X3
160X5
Dips - BWX10X3
super-set with
T-Bar Rows, no support - 90X5, 70X10, 10
Face-Pulls - 3 sets of 15-20
Push-ups - 10,10,10,8,5
I've decided to pull back on the bench for a few weeks, and focus on Dips, rows, and push-ups. That's why I decided to only get 5 on 160. 7 would have been a rep PR, and would have projected an increased 1RM. It was hard not to go for it, but I just kept reminding myself to leave something in the tank for Dips.
Bench -
BarX10
95X5
120X3
140X3
160X5
Dips - BWX10X3
super-set with
T-Bar Rows, no support - 90X5, 70X10, 10
Face-Pulls - 3 sets of 15-20
Push-ups - 10,10,10,8,5
I've decided to pull back on the bench for a few weeks, and focus on Dips, rows, and push-ups. That's why I decided to only get 5 on 160. 7 would have been a rep PR, and would have projected an increased 1RM. It was hard not to go for it, but I just kept reminding myself to leave something in the tank for Dips.
Friday, December 9, 2011
5/3/1 Log: Cycle 2. Week 2. Deadlift
Defranco's Agile-8 + upper back stretching
RDL - BarX10
Deadlift -
135X5
185X5
200X3
230X3
255X6
185X10X5
Was worried about the strain in my left hip (I think it's the tensor fascia latae), so I foam rolled like a mother, and took great care with all my mobility/flexibility work beforehand. Turns out it may not have been necessary, as I felt nothing in that area during my sets. 255X6 is a Rep PR and projects as a minor increase in my 1RM. I wasn't planning on going that far, as X4 would have been a Rep PR on it's own, but everything felt great so I went for 6. I possibly could have gotten even more if I wanted to grind, but I'm still focused on Squats and not Deads.
Some of the success in this session may be due to a slight form tweak I made after reading a recent Rippetoe piece. I recently screwed up my squat listening to the guy, but I thought I'd give him another shot. The main change was aliging the bar over mid-foot as I had been doing, but then unlocking the knees and bringing the shins down until they touch the bar. I think the bar path was much stronger for me this way, and I will continue to use this adjustment.
I also upped the wait in the Boring But Big sets. I think 185 is approaching my top weight for 5X10. I almost quit before the last set, but since I wasn't doing anything but Deads today, I convinced myself to man-up and push through.
RDL - BarX10
Deadlift -
135X5
185X5
200X3
230X3
255X6
185X10X5
Was worried about the strain in my left hip (I think it's the tensor fascia latae), so I foam rolled like a mother, and took great care with all my mobility/flexibility work beforehand. Turns out it may not have been necessary, as I felt nothing in that area during my sets. 255X6 is a Rep PR and projects as a minor increase in my 1RM. I wasn't planning on going that far, as X4 would have been a Rep PR on it's own, but everything felt great so I went for 6. I possibly could have gotten even more if I wanted to grind, but I'm still focused on Squats and not Deads.
Some of the success in this session may be due to a slight form tweak I made after reading a recent Rippetoe piece. I recently screwed up my squat listening to the guy, but I thought I'd give him another shot. The main change was aliging the bar over mid-foot as I had been doing, but then unlocking the knees and bringing the shins down until they touch the bar. I think the bar path was much stronger for me this way, and I will continue to use this adjustment.
I also upped the wait in the Boring But Big sets. I think 185 is approaching my top weight for 5X10. I almost quit before the last set, but since I wasn't doing anything but Deads today, I convinced myself to man-up and push through.
Wednesday, December 7, 2011
5/3/1 Log: Cycle 2. Week 2. Pressing
Defranco's Simple-6
Press -
BarX10
65X5
85X3
95X3
110X7
super-set with
Chin-ups - BWX7, 7, 5, 7, 6
BB Overhead Extensions - 65X8, 8, 6
Hammer and Tire - 5 sets of 40 (switching grip every 20 reps); 10 minutes
110X7 is a Rep PR, and a minor increase to my projected 1RM. I wasn't even planning on going for that today, but it just kind of happened. Although, the last rep was a grinder. I lost some tightness trying to grind through the sticking point (right above my head), and took a step forward. I didn't stop the press though, and managed to press it out. I try to play things by ear, but I may just get in the reps, or go for a minor rep PR on Bench this week since I went all out on the Press.
Press -
BarX10
65X5
85X3
95X3
110X7
super-set with
Chin-ups - BWX7, 7, 5, 7, 6
BB Overhead Extensions - 65X8, 8, 6
Hammer and Tire - 5 sets of 40 (switching grip every 20 reps); 10 minutes
110X7 is a Rep PR, and a minor increase to my projected 1RM. I wasn't even planning on going for that today, but it just kind of happened. Although, the last rep was a grinder. I lost some tightness trying to grind through the sticking point (right above my head), and took a step forward. I didn't stop the press though, and managed to press it out. I try to play things by ear, but I may just get in the reps, or go for a minor rep PR on Bench this week since I went all out on the Press.
Saturday, December 3, 2011
5/3/1 Log: Cycle 2. Week 1. Squats
Defranco's Agile-8 +ankle mobility
Squats -
BarX10
135X5
160X5
185X5
210X8
BB Front Split Squats - 65X8X3
Front Squats - 105X5, 8, 8
210X8 is a rep PR for the Squat, and projects to an increase 1RM. All with a cough, runny nose, and crappy medicated feeling. Not to shabby.
Had a weird accident though where my phone got caught between my hip bones and my abdomen descending on the last set, and kind of bruised or strained the area or something. Was initially worried I'd strained something in my abdomen, or even a hernia, but I don't think so. Treated it with ice and heat after I got home, but still feels tight as hell when I stand up to walk.
Squats -
BarX10
135X5
160X5
185X5
210X8
BB Front Split Squats - 65X8X3
Front Squats - 105X5, 8, 8
210X8 is a rep PR for the Squat, and projects to an increase 1RM. All with a cough, runny nose, and crappy medicated feeling. Not to shabby.
Had a weird accident though where my phone got caught between my hip bones and my abdomen descending on the last set, and kind of bruised or strained the area or something. Was initially worried I'd strained something in my abdomen, or even a hernia, but I don't think so. Treated it with ice and heat after I got home, but still feels tight as hell when I stand up to walk.
Friday, December 2, 2011
5/3/1 Log: Cycle 2. Week 1Bench
Defranco's Simple-6
Bench -
BarX10
95X5
115X5
130X5
150X7
super-set with
Chin-ups - BWX5, 5, 7, 7, 4
Dips - BWX6, 5, 7, 5, 6, 6
super-set with
Pendlay Rows - BarX10, 95X7, 135X5, 155X3, 155X4
and
Neutral Grip Pull-downs - 90X8, 100X8, 100X6
Sick today. Bench was the only thing that felt good. Working on getting tighter and up on my back more. 150X7 is a rep PR.
Bench -
BarX10
95X5
115X5
130X5
150X7
super-set with
Chin-ups - BWX5, 5, 7, 7, 4
Dips - BWX6, 5, 7, 5, 6, 6
super-set with
Pendlay Rows - BarX10, 95X7, 135X5, 155X3, 155X4
and
Neutral Grip Pull-downs - 90X8, 100X8, 100X6
Sick today. Bench was the only thing that felt good. Working on getting tighter and up on my back more. 150X7 is a rep PR.
Thursday, December 1, 2011
5/3/1 Log: Cycle 2. Week 1. Deadlift
Defranco's Agile-8 +lat stretch
Deadlift -
135X5
155X5
185X5
215X5
240X6
165X10X5
Hanging Leg-Raise - BWX5, 5, 6
Pull felt great tonight, and 240 is a 6 rep PR. Continuing to focus hard on form, I zeroed in particuarly on pulling the bar into me, or "falling backwards." I did this through the Boring But Big sets as well. Also on those I had a light-bulb moment on repping form. Previously, I had been bringing my hips up and then back down hard at the start of every rep. Today I just kept everything really tight, no "bouncing," and the only resetting I did between reps was to take the slack out of the bar after each dead stop. I feel much better and more confident this way, and my back felt great through the whole session.
Also regarding the BBB sets, I just realized that 165X10 is a 10 rep PR for me in the pull. My 10 rep PR projects closer to 225, so it's not a big "whoo-hoo" moment, but it's still cool to technically set two different PR's with one lift in the same session. I was already planning on doing some progression with these sets, and that's more motivation. I was pretty wiped between sets, but I might still try creeping up a little the next few sessions. I don't want to kill myself on accessory work, but 170 would be about 60% of my training max for this cycle. Might as well see if that nice round % can work cycle to cycle.
I've also started icing my back when I get home on DL days. This is based on things I've read over at Chaos and Pain. The idea is to drastically reduce inflamation following a training session. This supposedly allows/squeezes toxins out of the traumetized area. Then I take a hot shower with the idea being that the heat encourages new blood and nutrients to flow back into that area. I might start following this with some time on a hot pad however, as further research suggests that a shower might not provide enough intensity or duration to get the desired effect. Because I've had so many low-back strains, I'm trying to any precautions that are reasonably with time and budget constraints.
Deadlift -
135X5
155X5
185X5
215X5
240X6
165X10X5
Hanging Leg-Raise - BWX5, 5, 6
Pull felt great tonight, and 240 is a 6 rep PR. Continuing to focus hard on form, I zeroed in particuarly on pulling the bar into me, or "falling backwards." I did this through the Boring But Big sets as well. Also on those I had a light-bulb moment on repping form. Previously, I had been bringing my hips up and then back down hard at the start of every rep. Today I just kept everything really tight, no "bouncing," and the only resetting I did between reps was to take the slack out of the bar after each dead stop. I feel much better and more confident this way, and my back felt great through the whole session.
Also regarding the BBB sets, I just realized that 165X10 is a 10 rep PR for me in the pull. My 10 rep PR projects closer to 225, so it's not a big "whoo-hoo" moment, but it's still cool to technically set two different PR's with one lift in the same session. I was already planning on doing some progression with these sets, and that's more motivation. I was pretty wiped between sets, but I might still try creeping up a little the next few sessions. I don't want to kill myself on accessory work, but 170 would be about 60% of my training max for this cycle. Might as well see if that nice round % can work cycle to cycle.
I've also started icing my back when I get home on DL days. This is based on things I've read over at Chaos and Pain. The idea is to drastically reduce inflamation following a training session. This supposedly allows/squeezes toxins out of the traumetized area. Then I take a hot shower with the idea being that the heat encourages new blood and nutrients to flow back into that area. I might start following this with some time on a hot pad however, as further research suggests that a shower might not provide enough intensity or duration to get the desired effect. Because I've had so many low-back strains, I'm trying to any precautions that are reasonably with time and budget constraints.
Monday, November 28, 2011
5/3/1 Log: Cycle 2. Week 1. Pressing
Defranco's Simple-6
Press -
BarX10
65X6
80X5
90X5
100X7
EZ BB Overhead Extensions - 55X12, 65X8, 8, 7, 8
T-Bar Rows - 45X12, 60X10, 65X9
Push-Ups - BWX14, 13, 12, 10 (49 total)
Hammer and Tire - 4 sets of 50 swings (switching grip after 25); 10 minutes
Presses felt pretty good. Still focusing on Squats and Bench, so not really planning on going for lots of PR's with these. Still form is feeling pretty good.
Press -
BarX10
65X6
80X5
90X5
100X7
EZ BB Overhead Extensions - 55X12, 65X8, 8, 7, 8
T-Bar Rows - 45X12, 60X10, 65X9
Push-Ups - BWX14, 13, 12, 10 (49 total)
Hammer and Tire - 4 sets of 50 swings (switching grip after 25); 10 minutes
Presses felt pretty good. Still focusing on Squats and Bench, so not really planning on going for lots of PR's with these. Still form is feeling pretty good.
Saturday, November 26, 2011
5/3/1 Log: Cycle 1. Week 4. Squat and Bench
Defranco's Agile-8 and Simple-6
Squat -
BarX6
135X5
160X3
185X3
210X3
Bench -
BarX10
95X5
115X3
130X3
150X3
Half Mile Jog X2
Squats felt good.
Bench felt stable but my arms were shaking like crazy on the top set even though the set itself didn't feel too heavy.
5/3/1 Log: Cycle 1. Week 4. Press and Deadlift
Defranco's Agile-8 and Simple-6
Press (first rep cleaned to shoulders) -
45X10
85X5
90X3
100X3
Deadlift -
135X10
155X5
185X3
215X3
240X3
Hanging Leg Raise - 3X5
Hammer and Tire - 3 rounds of 25 swings "per arm" (7 minutes)
Deload week. Decided to do everything at the Deadlift station, thus cleaning the fist reps on the Press. I suck at cleans, but the bar got up so screw it.
Top set of Deads felt heavy. Have to see how that plays out next week when I do the same progression but with sets of 5.
Press (first rep cleaned to shoulders) -
45X10
85X5
90X3
100X3
Deadlift -
135X10
155X5
185X3
215X3
240X3
Hanging Leg Raise - 3X5
Hammer and Tire - 3 rounds of 25 swings "per arm" (7 minutes)
Deload week. Decided to do everything at the Deadlift station, thus cleaning the fist reps on the Press. I suck at cleans, but the bar got up so screw it.
Top set of Deads felt heavy. Have to see how that plays out next week when I do the same progression but with sets of 5.
Monday, November 21, 2011
5/3/1 Log: Cycle 1. Week 3. Squat
Defranco's Agile-8
Squat -
BarX10
135X7
175X5
195X3
225X5
Split Front Squats - 55X10X3
Front Squats - 95X8X2, 105X8
Defranco's BLAB Core Circuit #2 - X1
100 yard incline sprints - 10 minutes
Really successful squat session. 225 is a 5 Rep PR, and possibly projects to an increased 1RM as well. Really focused this session on keeping upper body tight, and keeping my knees out on the way up.
Squat -
BarX10
135X7
175X5
195X3
225X5
Split Front Squats - 55X10X3
Front Squats - 95X8X2, 105X8
Defranco's BLAB Core Circuit #2 - X1
100 yard incline sprints - 10 minutes
Really successful squat session. 225 is a 5 Rep PR, and possibly projects to an increased 1RM as well. Really focused this session on keeping upper body tight, and keeping my knees out on the way up.
Friday, November 18, 2011
5/3/1 Log: Cycle 1. Week 3. Bench
Defranco's Simple-6
Bench -
BarX10
95X8
130X5
145X3
160X6
super-set with
Chin-ups - BWX7X5
Chin-ups - BWX7X3 (54 total Chins on the day)
super-set with
Dips - BWX10, 10, 5
Dips - BWX7, 7, 6, 5 (50 total Dips on the day)
super-set with
Face-Pulls - 30X15, 15, 15, 20
6 Rep PR on the Bench. Really, really focused on my form for all sets/reps. Trying to keep the decent controlled, keeping everything tight, elbow tuck and flare, driving through the legs. The final rep was a grinder, and I maybe shouldn't have gone for it....but I got it.
Bench -
BarX10
95X8
130X5
145X3
160X6
super-set with
Chin-ups - BWX7X5
Chin-ups - BWX7X3 (54 total Chins on the day)
super-set with
Dips - BWX10, 10, 5
Dips - BWX7, 7, 6, 5 (50 total Dips on the day)
super-set with
Face-Pulls - 30X15, 15, 15, 20
6 Rep PR on the Bench. Really, really focused on my form for all sets/reps. Trying to keep the decent controlled, keeping everything tight, elbow tuck and flare, driving through the legs. The final rep was a grinder, and I maybe shouldn't have gone for it....but I got it.
Thursday, November 17, 2011
5/3/1 Log: Cycle 1. Week 3. Deadlift
Defranco's Agile-8+
Deadlift -
135X10
185X5
205X5
235X3
260X3
155X10X5
RDL - 95X10, 7, 10
Great DL session. I made a few changes, and I think they were good. I opted not to warm-up with RDL's of the empty bar and 95 as I have been. I jumped straight into 135lb. Deads because I wanted to focus on my form knowing that loose form caused my back strain last week. Also, in all sets, I tried to give myself a moment between each rep to run through the checklist making sure everything was tight and reminding myself what do do on the pull. As a result of all this, the pulls were all good. I might have gotten more reps on the top set, but I felt my form starting to go so I stopped. It's still a 3 rep PR for me. I also had to use a mixed grip for the first time. I felt my grip weakening on the 2nd work-set, so I switched to mixed for the top set. No big deal.
Deadlift -
135X10
185X5
205X5
235X3
260X3
155X10X5
RDL - 95X10, 7, 10
Great DL session. I made a few changes, and I think they were good. I opted not to warm-up with RDL's of the empty bar and 95 as I have been. I jumped straight into 135lb. Deads because I wanted to focus on my form knowing that loose form caused my back strain last week. Also, in all sets, I tried to give myself a moment between each rep to run through the checklist making sure everything was tight and reminding myself what do do on the pull. As a result of all this, the pulls were all good. I might have gotten more reps on the top set, but I felt my form starting to go so I stopped. It's still a 3 rep PR for me. I also had to use a mixed grip for the first time. I felt my grip weakening on the 2nd work-set, so I switched to mixed for the top set. No big deal.
Monday, November 14, 2011
5/3/1 Log: Cycle 1. Week 3. Pressing
Defranco's Simple-6
DB Press - 15sX16
Press -
BarX8
65X5
85X5
100X3
120X1
110X5
super-set with
Chin-ups - BWX7,7,7,6,7,7
Chin-ups - BWX7, 5, 3
super-set with
BB Overhead Extensions - 55X10, 12, 8, 8, EZ-Curl BB (45lb.)X16
Wide-grip Lat-pulldowns - 90X10X3
super-set with
DB Shoulder Cleans - 15sX13, 10sX12, 8
More bad math. I mistakenly loaded 120 instead of 110 for my last work-set, and couldn't get more than 1 even with double lay-back. Afterwards, I realized my mistake, dropped back down to the correct weight and got a 5 Rep PR! That's a 5 Rep PR in each of my last four work-outs. Cool. I knew tracking my actual rep PRs was going to be motivating.
DB Press - 15sX16
Press -
BarX8
65X5
85X5
100X3
120X1
110X5
super-set with
Chin-ups - BWX7,7,7,6,7,7
Chin-ups - BWX7, 5, 3
super-set with
BB Overhead Extensions - 55X10, 12, 8, 8, EZ-Curl BB (45lb.)X16
Wide-grip Lat-pulldowns - 90X10X3
super-set with
DB Shoulder Cleans - 15sX13, 10sX12, 8
More bad math. I mistakenly loaded 120 instead of 110 for my last work-set, and couldn't get more than 1 even with double lay-back. Afterwards, I realized my mistake, dropped back down to the correct weight and got a 5 Rep PR! That's a 5 Rep PR in each of my last four work-outs. Cool. I knew tracking my actual rep PRs was going to be motivating.
5/3/1 Log: Cycle 1. Week 2. Squats
Defranco's Agile-8
Squats -
BarX10
95X5
135X3
195X3
210X5
BB Front Split Squats - 45X10, 55X10X2
BB Front Squats - 85X10X3
Defranco Core CircuitX2
Toe TouchesX20, BicycleX30, Side-PlankX30sec. each side
200 yard incline sprints - 4 sprints/10 minutes
I was bad at math all weekend. I was supposed to go 165, 195, 210 on my work-sets for the Squat. I did the math wrong and jumped straight from my last warm-up of 135 to 195. I was so freaked out when I walked the weight out, I though there was no way I'd make the next jump! Actually an okay session, as I just went ahead and went to the final set and got a 5 Rep PR for myself.
Squats -
BarX10
95X5
135X3
195X3
210X5
BB Front Split Squats - 45X10, 55X10X2
BB Front Squats - 85X10X3
Defranco Core CircuitX2
Toe TouchesX20, BicycleX30, Side-PlankX30sec. each side
200 yard incline sprints - 4 sprints/10 minutes
I was bad at math all weekend. I was supposed to go 165, 195, 210 on my work-sets for the Squat. I did the math wrong and jumped straight from my last warm-up of 135 to 195. I was so freaked out when I walked the weight out, I though there was no way I'd make the next jump! Actually an okay session, as I just went ahead and went to the final set and got a 5 Rep PR for myself.
Friday, November 11, 2011
5/3/1 Log: Cycle 1. Week 2. Bench
Defranco's Simple-6
Bench -
BarX10
95X5
115X3
120X3
140X3
155X5 (5 Rep PR)
super-set with
Chin-ups - BWX6X6
Chin-ups - BWX6X3
super-set with
Dips - BWX10, 6, 8
Dips - BWX7, 5, 5, 7
super-set with
Face-pulls - 4 sets of 15-20
As I mentioned in my last two posts, I'm going to start tracking Actual Rep PR's in addition to PR's for a higher projected 1RM. 155 could have been a 3 Rep Bench PR, but I thought I could get 5, and I did. So that's my new 5 Rep Bench PR. Another great way to stay motivated and have fun instead of frustration. I had to make a separate table to keep track of this however. All the tables I'm keeping are starting to get obnoxious. Otherwise the bench felt pretty good today even with my new, slower descent.
Bench -
BarX10
95X5
115X3
120X3
140X3
155X5 (5 Rep PR)
super-set with
Chin-ups - BWX6X6
Chin-ups - BWX6X3
super-set with
Dips - BWX10, 6, 8
Dips - BWX7, 5, 5, 7
super-set with
Face-pulls - 4 sets of 15-20
As I mentioned in my last two posts, I'm going to start tracking Actual Rep PR's in addition to PR's for a higher projected 1RM. 155 could have been a 3 Rep Bench PR, but I thought I could get 5, and I did. So that's my new 5 Rep Bench PR. Another great way to stay motivated and have fun instead of frustration. I had to make a separate table to keep track of this however. All the tables I'm keeping are starting to get obnoxious. Otherwise the bench felt pretty good today even with my new, slower descent.
Tuesday, November 8, 2011
5/3/1 Log: Cycle 1. Week 2. Deadlift
Defranco's Agile-8+
RDL - BarX10, 95X5
Deadlift-
135X5
175X3
195X3
220X3
250X5
155X10
135X10X2
super-set with
Hanging Leg-Raise - BWX4-5X7
Really rough session. I threw my back out on the 250 set. I'm pretty sure it was a form issue. I said fuck it and went and did some of the BBB back-off sets anyway. I got my form more dialed in on these, and my back actually seemed to feel best while I did them. I think it was the right decision.
This is becoming a chronic injury for me, and the ironic thing is I was hoping DL's were going to help prevent back strains in general. One way of looking at it is that this weight is 65lbs. heavier than the last time this happened Squatting, so maybe it IS helping. I had bad form that time as well.
I did, however, realize something important. I mentioned this in my last post, but I can now see the value in keeping rep PR's in mind. Not getting in enough reps to project to a higher 1RM, but rather doing more weight for that number of reps than ever before, and being happy about it. 250X3, the prescribed final work-set of the day, would have been a 3RM PR for me. I injured myself on the 5th rep. If I had stopped at 3, I would be fine today. I still believe it was my form and not the weight that got me injured, but there's still a lesson here. I'm supposed to be focusing on my squats this cycle. So it's okay to consistently settle for rep PR's in the other lifts.
RDL - BarX10, 95X5
Deadlift-
135X5
175X3
195X3
220X3
250X5
155X10
135X10X2
super-set with
Hanging Leg-Raise - BWX4-5X7
Really rough session. I threw my back out on the 250 set. I'm pretty sure it was a form issue. I said fuck it and went and did some of the BBB back-off sets anyway. I got my form more dialed in on these, and my back actually seemed to feel best while I did them. I think it was the right decision.
This is becoming a chronic injury for me, and the ironic thing is I was hoping DL's were going to help prevent back strains in general. One way of looking at it is that this weight is 65lbs. heavier than the last time this happened Squatting, so maybe it IS helping. I had bad form that time as well.
I did, however, realize something important. I mentioned this in my last post, but I can now see the value in keeping rep PR's in mind. Not getting in enough reps to project to a higher 1RM, but rather doing more weight for that number of reps than ever before, and being happy about it. 250X3, the prescribed final work-set of the day, would have been a 3RM PR for me. I injured myself on the 5th rep. If I had stopped at 3, I would be fine today. I still believe it was my form and not the weight that got me injured, but there's still a lesson here. I'm supposed to be focusing on my squats this cycle. So it's okay to consistently settle for rep PR's in the other lifts.
5/3/1 Log: Cycle 1. Week 2. Pressing
Defranco's Simple-6
DB Shoulder Press - 20'sX10
BB Press-
BarX5
65X3
85X3
95X3
105X7
super-set with
Chin-Ups - BWX6X5
Chin-Ups - BWX6X4 (54 total chins on the day)
super-set with
BB Overhead Extensions - 55X10, 45X10X3, 50X10
DB Cleans - 15sX15, 12sX10, 10sX8
Hammer & Tire - 4 rounds of 20 swings "per arm"
Decided to add a set up DB Presses as my warm-up on Press day to get the joints good and warm with lighter weight and through a wider ROM.
Press was fine. I didn't try to go for a projected 1RM increase, however 105 is a 7RM PR. This is one of those things Wendler and other guys talk about, but I only realized the importance of this week. I will talk more about this in my Deadlift post.
DB Shoulder Press - 20'sX10
BB Press-
BarX5
65X3
85X3
95X3
105X7
super-set with
Chin-Ups - BWX6X5
Chin-Ups - BWX6X4 (54 total chins on the day)
super-set with
BB Overhead Extensions - 55X10, 45X10X3, 50X10
DB Cleans - 15sX15, 12sX10, 10sX8
Hammer & Tire - 4 rounds of 20 swings "per arm"
Decided to add a set up DB Presses as my warm-up on Press day to get the joints good and warm with lighter weight and through a wider ROM.
Press was fine. I didn't try to go for a projected 1RM increase, however 105 is a 7RM PR. This is one of those things Wendler and other guys talk about, but I only realized the importance of this week. I will talk more about this in my Deadlift post.
Thursday, November 3, 2011
5/3/1 Log: Cycle 1. Week 1. Squats
Defranco's Agile-8 plus some of the Simple-6
Squats -
BarX10
95X5
135X3
155X5
175X5
200X8
BB Split Front-Squats - BarX12, 12, 10
BB Front Squats - 75X10, 85X10X2
Core Circuit X2 (toe touches, bicycle, low side-plank)
No PR available for me on the Squat. I think since the couple of weeks I had off from squatting my depth has increased. I think this is psychological carry-over from doing some pause squats and realizing I was getting significantly deeper on those than regulars. The issue is that my max is almost certainly lower this way than previously. On a couple of reps in my last work-set, I had to force myself to go all the way down, because instinct started to kick in and cut them higher (probably where I used to cut them).
I have two options here: 1) I can continue to work at the new depth, and accept that I will probably top out relatively soon and have to reset my training max, or 2) I can attempt to go back to the previous depth so that I can go longer without resetting. Honestly, I think either is acceptable, and the most important thing is consistency. I'm tempted to go with option 1, because I'm concerned about fucking around with option 2 and wasting time and possibly even fucking myself up mentally as well as physically. This will require more thought.
As a side note, whatever was going on with my grip and bar placement issues last time has completely resolved itself. Everything felt fine as far as that's concerned.
Squats -
BarX10
95X5
135X3
155X5
175X5
200X8
BB Split Front-Squats - BarX12, 12, 10
BB Front Squats - 75X10, 85X10X2
Core Circuit X2 (toe touches, bicycle, low side-plank)
No PR available for me on the Squat. I think since the couple of weeks I had off from squatting my depth has increased. I think this is psychological carry-over from doing some pause squats and realizing I was getting significantly deeper on those than regulars. The issue is that my max is almost certainly lower this way than previously. On a couple of reps in my last work-set, I had to force myself to go all the way down, because instinct started to kick in and cut them higher (probably where I used to cut them).
I have two options here: 1) I can continue to work at the new depth, and accept that I will probably top out relatively soon and have to reset my training max, or 2) I can attempt to go back to the previous depth so that I can go longer without resetting. Honestly, I think either is acceptable, and the most important thing is consistency. I'm tempted to go with option 1, because I'm concerned about fucking around with option 2 and wasting time and possibly even fucking myself up mentally as well as physically. This will require more thought.
As a side note, whatever was going on with my grip and bar placement issues last time has completely resolved itself. Everything felt fine as far as that's concerned.
Tuesday, November 1, 2011
5/3/1 Log: Cycle 1. Week 1. Bench
Defranco's Simple-6
BB Bench-
BarX10
95X5
115X5
130X5
145X7
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5X5
supers-set with
Dips - BWX10, 10, 5, 5, 5
One-arm DB Rows - 65X15, 10, 12
super-set with
Dips - BWX6, 9
Shit session. Bad decision making on top of what was probably gonna be a -10% day anyway.
The bench was fine, I guess. I didn't come in planning on going for extra reps on the top set. I would have needed 10 for PR, but I'm trying to save my gas for Squat day. I was feeling good about them and decided to split the difference and go for 7. Honestly, I don't know if I could have gotten more. I realized on the first two work-sets that I was bouncing the bar off my chest a lot. So on the last set I brought it down a little slower and with more control. Naturally this made everything harder, but correct.
BB Bench-
BarX10
95X5
115X5
130X5
145X7
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5X5
supers-set with
Dips - BWX10, 10, 5, 5, 5
One-arm DB Rows - 65X15, 10, 12
super-set with
Dips - BWX6, 9
Shit session. Bad decision making on top of what was probably gonna be a -10% day anyway.
The bench was fine, I guess. I didn't come in planning on going for extra reps on the top set. I would have needed 10 for PR, but I'm trying to save my gas for Squat day. I was feeling good about them and decided to split the difference and go for 7. Honestly, I don't know if I could have gotten more. I realized on the first two work-sets that I was bouncing the bar off my chest a lot. So on the last set I brought it down a little slower and with more control. Naturally this made everything harder, but correct.
Monday, October 31, 2011
5/3/1 Log: Cycle 1. Week 1. Deadlift
Defranco's Agile-8 and Simple-6
RDL - BarX10, 95X5
Deadlift -
135X5
180X5
205X5
235X5
135X10X5
Full Hanging Leg Raise - BWX3, 5, 5
I had planned to do Bench this day because I wanted to keep my back fresh for my show this weekend, but I got to the gym and couldn't talk myself out of pulling. To be on the safe side, I did both Defranco warm-ups to try and make sure everything was ready to go.
Everything went fine with the work-sets. Because I'm trying to focus on Squats, I didn't try to go for additional reps on my top set. However, I did decide to try out Boring But Big for the assistance. Normally for that program, you rep out 5X10 at between 40-50% of your training max. Rather than think too much about it, I checked to see if 135 was in that range for my true max, found it was, and settled on that. No muss, no fuss. Guys talk a lot about how much BBB for DL's destroys them, but I didn't find that to be the case. Probably because I'm using relatively light weights, although I did feel a bit light-headed after the last two work-sets. I think I could probably go a bit heavier if I wanted, but again, I'm focusing on Squats.
RDL - BarX10, 95X5
Deadlift -
135X5
180X5
205X5
235X5
135X10X5
Full Hanging Leg Raise - BWX3, 5, 5
I had planned to do Bench this day because I wanted to keep my back fresh for my show this weekend, but I got to the gym and couldn't talk myself out of pulling. To be on the safe side, I did both Defranco warm-ups to try and make sure everything was ready to go.
Everything went fine with the work-sets. Because I'm trying to focus on Squats, I didn't try to go for additional reps on my top set. However, I did decide to try out Boring But Big for the assistance. Normally for that program, you rep out 5X10 at between 40-50% of your training max. Rather than think too much about it, I checked to see if 135 was in that range for my true max, found it was, and settled on that. No muss, no fuss. Guys talk a lot about how much BBB for DL's destroys them, but I didn't find that to be the case. Probably because I'm using relatively light weights, although I did feel a bit light-headed after the last two work-sets. I think I could probably go a bit heavier if I wanted, but again, I'm focusing on Squats.
Thursday, October 27, 2011
5/3/1 Log: Cycle 1. Week 1. Pressing
Defranco's Simple-6
Press -
45X10
65X5
75X5
85X5
100X10
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5X5 (50 total reps for the day)
super-set with
BB Overhead extensions - BarX10X5
Push-ups Ladder - 13 to 1
Hammer and Tire - 2 sets of 25 swings "each arm"
100X10 is a PR for me. Yay! I think next week I may just try to get the prescribed 3 reps plus one or two and save my rep out attempt for bench. I'm really trying to take the "pick your battles" mantra to heart on this program. I just had a couple of folks on a message board I'd been frequenting for BLAB discussion bemoan that I'd decided to go with 5/3/1 because that community had a bad experience with it. Based on what I've been reading on the T-Nation forums, I'm hoping some of that may be due to some of the apparent common mistakes people make on the program: going all out on all final sets all the time, not starting light enough, starting light but adding more weight between cycles than the program calls for, going crazy with assistance volume, and constantly over-hauling the program rather than plugging away.
Press -
45X10
65X5
75X5
85X5
100X10
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5X5 (50 total reps for the day)
super-set with
BB Overhead extensions - BarX10X5
Push-ups Ladder - 13 to 1
Hammer and Tire - 2 sets of 25 swings "each arm"
100X10 is a PR for me. Yay! I think next week I may just try to get the prescribed 3 reps plus one or two and save my rep out attempt for bench. I'm really trying to take the "pick your battles" mantra to heart on this program. I just had a couple of folks on a message board I'd been frequenting for BLAB discussion bemoan that I'd decided to go with 5/3/1 because that community had a bad experience with it. Based on what I've been reading on the T-Nation forums, I'm hoping some of that may be due to some of the apparent common mistakes people make on the program: going all out on all final sets all the time, not starting light enough, starting light but adding more weight between cycles than the program calls for, going crazy with assistance volume, and constantly over-hauling the program rather than plugging away.
Tuesday, October 25, 2011
5/3/1 Log: Cycle 1. Week 0. Squats
Defranco's Agile-8
BB Squat -
45X5
95X5
135X5
155X3
175X3
200X3
BB Split Front Squats - BarX10X3
Front Squats - 55X10, 75X10X2
Much like Bench Day is now Bench and Back Day, this is now Squat and Quads Day (although I'm feeling it pretty good in my Glutes as well). Seriously, I was rubber-legged on the trip home, and the front of my thighs are definitely making their presence known today. This is good as I chose this accessory work for this day specifically for this purpose. I'll get my back and hamstring work on Deadlift day.
Trying to adhere to the deload week 0 idea here so I didn't go for reps on the last set of squats. Few notes here though. I watched a Rippetoe video about squat grip, and it totally fucked up my session. This was killing my shoulder and I was having trouble keeping the bar on top of my delts. When I tried to abandon this and go back to my regular grip, I couldn't remember how to do it! Really frustrating. I had to take a break a do shoulder-dislocates to try and loosen my shoulder back up. It's been months since I've had problems in my left shoulder, so this made me none too happy. Also my wrists felt beat to shit as well. In fact, my wrists took a beating all day. On the bright side, I was getting great depth all day! Don't know why. I'd been worried after my last heavy set on BLAB that I'd cut the last couple of sets high. Maybe just having that in my mind got me down into the hole more. A really funny thing happened too me. After my first work-set, I heard a voice behind me saying "Do you have to go so low?"
BB Squat -
45X5
95X5
135X5
155X3
175X3
200X3
BB Split Front Squats - BarX10X3
Front Squats - 55X10, 75X10X2
Much like Bench Day is now Bench and Back Day, this is now Squat and Quads Day (although I'm feeling it pretty good in my Glutes as well). Seriously, I was rubber-legged on the trip home, and the front of my thighs are definitely making their presence known today. This is good as I chose this accessory work for this day specifically for this purpose. I'll get my back and hamstring work on Deadlift day.
Trying to adhere to the deload week 0 idea here so I didn't go for reps on the last set of squats. Few notes here though. I watched a Rippetoe video about squat grip, and it totally fucked up my session. This was killing my shoulder and I was having trouble keeping the bar on top of my delts. When I tried to abandon this and go back to my regular grip, I couldn't remember how to do it! Really frustrating. I had to take a break a do shoulder-dislocates to try and loosen my shoulder back up. It's been months since I've had problems in my left shoulder, so this made me none too happy. Also my wrists felt beat to shit as well. In fact, my wrists took a beating all day. On the bright side, I was getting great depth all day! Don't know why. I'd been worried after my last heavy set on BLAB that I'd cut the last couple of sets high. Maybe just having that in my mind got me down into the hole more. A really funny thing happened too me. After my first work-set, I heard a voice behind me saying "Do you have to go so low?"
Saturday, October 22, 2011
5/3/1 Log: Cycle 1. Week 0. Bench
Defranco's Simple-6
BB Bench-
45X10
75X5
95X5
110X3
130X3
145X3
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5X3
super-set with
Dips - BWX10, 10, 6
T-Bar Rows - 1 PlateX12X3
super-set with
Chin-ups - BWX4, 6 (50 total reps of chin-ups on the day)
Face-Pulls - 60X20, 15, 40X20
Hammer and Tire - 3 rounds of 50 (25 "each arm")
It's funny. This is called Bench Day, but it kind of looks more like Back Day, doesn't it? I'd already incorporated super-sets of chins to 50 total reps on Press Day, but I was reading 5/3/1 for Powerlifting, and in that manual he advocates doing this on both Press and Bench days. I've already invested so much time and effort into building my chins, I thought I would go ahead and incorporate that. I guess I could have dropped the T-Bar Rows, but I suck at them and want to get better. So this is now Bench and Back Day, I guess.
Speaking of the Bench, the work sets felt kind of heavy. I'm not stressing it, though. It's been 3 weeks since I set my max. We'll just ease on back in as the program calls for. Next week I'll do these same weights again, but 5 reps each on the work-sets. Makes me glad I came up with the Week 0 idea.
BB Bench-
45X10
75X5
95X5
110X3
130X3
145X3
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5X3
super-set with
Dips - BWX10, 10, 6
T-Bar Rows - 1 PlateX12X3
super-set with
Chin-ups - BWX4, 6 (50 total reps of chin-ups on the day)
Face-Pulls - 60X20, 15, 40X20
Hammer and Tire - 3 rounds of 50 (25 "each arm")
It's funny. This is called Bench Day, but it kind of looks more like Back Day, doesn't it? I'd already incorporated super-sets of chins to 50 total reps on Press Day, but I was reading 5/3/1 for Powerlifting, and in that manual he advocates doing this on both Press and Bench days. I've already invested so much time and effort into building my chins, I thought I would go ahead and incorporate that. I guess I could have dropped the T-Bar Rows, but I suck at them and want to get better. So this is now Bench and Back Day, I guess.
Speaking of the Bench, the work sets felt kind of heavy. I'm not stressing it, though. It's been 3 weeks since I set my max. We'll just ease on back in as the program calls for. Next week I'll do these same weights again, but 5 reps each on the work-sets. Makes me glad I came up with the Week 0 idea.
Friday, October 21, 2011
5/3/1: Picking your battles
I've been reading and re-reading the 5/3/1 manual, as well as devouring the main series of 5/3/1 threads at T-Nation, and I think I've come to an important conclusion: I need to make at least the first cycle, and possibly the second, about the Squat.
Jim talks about picking your battles in regards to when to go hard for max reps on the last work-set of the day's main lift. I've been reading a lot in the threads about people having difficulty recovering enough from going all out on DL day to go all out again on Squat day. This all has finally sunk in, and I realize I should probably target one movement, or one upper and one lower to really get after each week, or per cycle.
I went back to a spreadsheet I keep to track my current strength levels on the What Constitutes Strong lifts. There's a slim chance of me ever attaining any of these lifts as described, but one of the things I did in my sheet was calculate the 1RM on each of those lifts and derive a ratio from there. Since the Press is the only lift on the list that is measured by it's 1RM, I based the ratio on that. Here's what it looks like:
Press: 1
Bench: 1.5
Dip: 0.75
Chin: 0.5
Squat: 2.5
DL: 2.5
BB Curl: 0.75
Then I compare the ratio of my current, projected 1RM on those lifts to these master ratios, and I can see what lifts are falling behind.
Now obviously, this isn't perfect. It's a list made by two really strong and experienced guys, but it's still just two guys' opinion. Also, Body-weight specific movements like Dips and Chins are problematic. Whatever. It gives me a rough guide to the balance between my different lifts.
The short story is that I went back and looked at this, and it reminded me of what I already knew. Right now, it seems that my Squat is lagging way behind my Pull. That could be because I've tested my DL max, and I haven't done a strict test of my Squat, but it's a starting point. Also, it shows me that my Bench and Press are roughly right in balance. Ergo, I will focus on going all out on my last sets on Squat day, and only do so on other lifts if I'm really feeling it. Based on Wendler's writings, he would probably consider this a good idea regardless. Big lifters love the Squat.
Slow and steady, slow and steady.
Jim talks about picking your battles in regards to when to go hard for max reps on the last work-set of the day's main lift. I've been reading a lot in the threads about people having difficulty recovering enough from going all out on DL day to go all out again on Squat day. This all has finally sunk in, and I realize I should probably target one movement, or one upper and one lower to really get after each week, or per cycle.
I went back to a spreadsheet I keep to track my current strength levels on the What Constitutes Strong lifts. There's a slim chance of me ever attaining any of these lifts as described, but one of the things I did in my sheet was calculate the 1RM on each of those lifts and derive a ratio from there. Since the Press is the only lift on the list that is measured by it's 1RM, I based the ratio on that. Here's what it looks like:
Press: 1
Bench: 1.5
Dip: 0.75
Chin: 0.5
Squat: 2.5
DL: 2.5
BB Curl: 0.75
Then I compare the ratio of my current, projected 1RM on those lifts to these master ratios, and I can see what lifts are falling behind.
Now obviously, this isn't perfect. It's a list made by two really strong and experienced guys, but it's still just two guys' opinion. Also, Body-weight specific movements like Dips and Chins are problematic. Whatever. It gives me a rough guide to the balance between my different lifts.
The short story is that I went back and looked at this, and it reminded me of what I already knew. Right now, it seems that my Squat is lagging way behind my Pull. That could be because I've tested my DL max, and I haven't done a strict test of my Squat, but it's a starting point. Also, it shows me that my Bench and Press are roughly right in balance. Ergo, I will focus on going all out on my last sets on Squat day, and only do so on other lifts if I'm really feeling it. Based on Wendler's writings, he would probably consider this a good idea regardless. Big lifters love the Squat.
Slow and steady, slow and steady.
Wednesday, October 19, 2011
5/3/1 Log: Cycle 1. Week 0. Deadlift
Defranco's Agile-8
RDL - BarX10
Deadlift -
135X5
155X5
175X3
180X3
205X3
235X3
My wife and friends got together and threw me a surprise birthday party on Monday night. It was great! However, I was totally beat yesterday. Luckily 5/3/1 encourages the lifter to tailor sessions to that kind of thing. Therefore, I just went in and got the prescribed weight/reps, and left. The lifts were fast, but everything still felt hard because of fatigue.
I want to note that I tried out the warm-up specified in the manual this time. Usually I would do the bar and then 95 ahead of 135. Wendler specifies a 40,50,60% of max warm-up. I split the difference by doing some RDL's with the empty bar first. Not sure this was as good as usual, but it's hard to say because I was tired. I'll try it with the Bench next time and see how I feel then.
RDL - BarX10
Deadlift -
135X5
155X5
175X3
180X3
205X3
235X3
My wife and friends got together and threw me a surprise birthday party on Monday night. It was great! However, I was totally beat yesterday. Luckily 5/3/1 encourages the lifter to tailor sessions to that kind of thing. Therefore, I just went in and got the prescribed weight/reps, and left. The lifts were fast, but everything still felt hard because of fatigue.
I want to note that I tried out the warm-up specified in the manual this time. Usually I would do the bar and then 95 ahead of 135. Wendler specifies a 40,50,60% of max warm-up. I split the difference by doing some RDL's with the empty bar first. Not sure this was as good as usual, but it's hard to say because I was tired. I'll try it with the Bench next time and see how I feel then.
Monday, October 17, 2011
5/3/1 Log: Cycle 1. Week 0. Pressing
Defranco's Simple-6
Press - 45X10, 65X5, 75X3, 85X3, 100X9
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5, 5, 3, 5, 4
super-set with
BB Overhead Extensions - BarX10, 65X6, BarX10
Push-Ups - X20, 15, 5, 4, 3, 2, 1, 2, 3
Hammer and Tire - 3 rounds of 20 "each arm", 60 second rests
So I'm starting 5/3/1! Very excited. However, testing my DL 1RM this last week really took it out of me, and I was a little nervous that I wasn't allowing enough downtime between ending one program and starting another, so I added what I'm calling "Week 0" to the program.
Week 0 is basically a deload before the program week. For my regular 5/3/1 deloads, I'm using the updated %'s that Jim posted on his blog. The thing I noticed when I started plugging these into my spreadsheet is that these numbers (using the MROUND function in Excel) are the same as those in the 5X week at the beginning of the following cycle. The effect is 5/3/1/3, which makes sense because a lot of people reverse the 5 and 3 weeks as a variation on the program. This incorporates that into the deload week, you just don't go for reps on the last set. I decided to give myself a week to ease into the program by doing 3X's at the same weight I'll start my 5X's. Also gives me a chance to make tweaks to assistance work, and get used to the way this program "feels" in the gym.
With that being said, the presses felt good so I decided to go for reps on my last set! Ha. I think I was within the philosophical boundaries of the program to do so. The 100X9 was probably the most I could have done, and that projects to be around my 9RM so fine.
Press - 45X10, 65X5, 75X3, 85X3, 100X9
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5, 5, 3, 5, 4
super-set with
BB Overhead Extensions - BarX10, 65X6, BarX10
Push-Ups - X20, 15, 5, 4, 3, 2, 1, 2, 3
Hammer and Tire - 3 rounds of 20 "each arm", 60 second rests
So I'm starting 5/3/1! Very excited. However, testing my DL 1RM this last week really took it out of me, and I was a little nervous that I wasn't allowing enough downtime between ending one program and starting another, so I added what I'm calling "Week 0" to the program.
Week 0 is basically a deload before the program week. For my regular 5/3/1 deloads, I'm using the updated %'s that Jim posted on his blog. The thing I noticed when I started plugging these into my spreadsheet is that these numbers (using the MROUND function in Excel) are the same as those in the 5X week at the beginning of the following cycle. The effect is 5/3/1/3, which makes sense because a lot of people reverse the 5 and 3 weeks as a variation on the program. This incorporates that into the deload week, you just don't go for reps on the last set. I decided to give myself a week to ease into the program by doing 3X's at the same weight I'll start my 5X's. Also gives me a chance to make tweaks to assistance work, and get used to the way this program "feels" in the gym.
With that being said, the presses felt good so I decided to go for reps on my last set! Ha. I think I was within the philosophical boundaries of the program to do so. The 100X9 was probably the most I could have done, and that projects to be around my 9RM so fine.
Thursday, October 13, 2011
Max Test: Deadlift
Defranco's Agile-8
DL Warm-up - BarX10, 95X5, 135X3, 185X2
Deadlift - 225X1, 255X1, 275X1, 295X1, 315XFAIL
My previous best of 225X5 projected to a 260 1RM. So roughly a 35lb. improvement on the Built Like a Badass program, even though I didn't Deadlift for 12 cycles. Luckily, Defranco's lower body assistance work is designed to benefit both the Squat and the Pull. Also, there must be some carryover from the Squat.
Anyway, now I have all my numbers needed to start 531. I'll have my first Press day on either Saturday or Sunday, and we'll go from there. Like all the big lifts, I won't see this weight on the pull again until around month 5 of the program. I'm scheduled for a 300lb. pull at that time. Meet me there?
DL Warm-up - BarX10, 95X5, 135X3, 185X2
Deadlift - 225X1, 255X1, 275X1, 295X1, 315XFAIL
My previous best of 225X5 projected to a 260 1RM. So roughly a 35lb. improvement on the Built Like a Badass program, even though I didn't Deadlift for 12 cycles. Luckily, Defranco's lower body assistance work is designed to benefit both the Squat and the Pull. Also, there must be some carryover from the Squat.
Anyway, now I have all my numbers needed to start 531. I'll have my first Press day on either Saturday or Sunday, and we'll go from there. Like all the big lifts, I won't see this weight on the pull again until around month 5 of the program. I'm scheduled for a 300lb. pull at that time. Meet me there?
Tuesday, October 11, 2011
BLAB Log: Week 12.Day 3
Simple-6
Chin-Ups (neutral grip) - BWX10
One-Arm Pull-Downs, slow eccentric - 50X10X2
super-set with
DB Side Presses - 35sX10, 40sX10
DB Bent-Over Raises - 30X10, 20X15X2
BB Curl, cheat-up/slow eccentric - 75X5X3
CORE Circuit X2
Push-Ups - BWX25
Last day of the program. In 12 weeks, I've gone from barely being able to get 1 strict chin to a 10 rep PR. That is on top of an 8-10 lb. weight gain, BTW. Results speak for themselves.
Slow eccentric back work sucks hard in the session, and feels uncomfortable the next day.
Never done side-presses before. Kind of fun/kind of awkward.
The chrome bar was occupied, so I had to used a regular bar for m'curls. Where's the love?
Another successful core circuit. Feeling good about that...
...until I fail to get more than 25 push-ups. Well, I suppose all the whiskey I drank the night before to celebrate my show opening could have contributed as I felt like absolute crap today. I managed to power through with everything except the push-ups. Oh well, staying humble.
I feel like this program did what I needed it to do. I've established a new baseline for strength and general athleticism. I went for my first run in a couple of months yesterday, and had more wind and endurance than I did before the program. That combined with all the PRs, and that my weight has increased while my waist hasn't all goes to show the effectiveness of this program. At this point, I still believe I should run it again this time next year. Regarding the ME movements, I will pick whatever seems lagging at the time between assorted presses, and squat/DL. On to 531!
Chin-Ups (neutral grip) - BWX10
One-Arm Pull-Downs, slow eccentric - 50X10X2
super-set with
DB Side Presses - 35sX10, 40sX10
DB Bent-Over Raises - 30X10, 20X15X2
BB Curl, cheat-up/slow eccentric - 75X5X3
CORE Circuit X2
Push-Ups - BWX25
Last day of the program. In 12 weeks, I've gone from barely being able to get 1 strict chin to a 10 rep PR. That is on top of an 8-10 lb. weight gain, BTW. Results speak for themselves.
Slow eccentric back work sucks hard in the session, and feels uncomfortable the next day.
Never done side-presses before. Kind of fun/kind of awkward.
The chrome bar was occupied, so I had to used a regular bar for m'curls. Where's the love?
Another successful core circuit. Feeling good about that...
...until I fail to get more than 25 push-ups. Well, I suppose all the whiskey I drank the night before to celebrate my show opening could have contributed as I felt like absolute crap today. I managed to power through with everything except the push-ups. Oh well, staying humble.
I feel like this program did what I needed it to do. I've established a new baseline for strength and general athleticism. I went for my first run in a couple of months yesterday, and had more wind and endurance than I did before the program. That combined with all the PRs, and that my weight has increased while my waist hasn't all goes to show the effectiveness of this program. At this point, I still believe I should run it again this time next year. Regarding the ME movements, I will pick whatever seems lagging at the time between assorted presses, and squat/DL. On to 531!
BLAB Log: Week 12.Day 2
Agile-8
DB Jump Squats - 10sX5X5
Low Box Heel-Touches - BWX12X2
Press Warm-Up - BarX7, 65X5, 85X3
Press - 95X1, 105X1, 110X1, 115X1, 120X1, 125X1
Elevated Single-Leg Hip-Thrust - BWX12X3
super-set with
DB Side-Bends - 75X15, 75X15, 80X15
Because the last lower body day of the program inexplicably has no ME movement, and because I was feeling great half-way through the session, I strapped on my Chuck's, cranked up the iPod, and set a new 1RM in the Press. The 120 and 125 were both PR's for me. I would venture to say that all the bench and chin accessory work in the Built Like a Badass program have gone a long way to building my Press as well. Good on ya, Joe Defranco. Looking forward to testing my DL on Wednesday to see where it's at as well.
DB Jump Squats - 10sX5X5
Low Box Heel-Touches - BWX12X2
Press Warm-Up - BarX7, 65X5, 85X3
Press - 95X1, 105X1, 110X1, 115X1, 120X1, 125X1
Elevated Single-Leg Hip-Thrust - BWX12X3
super-set with
DB Side-Bends - 75X15, 75X15, 80X15
Because the last lower body day of the program inexplicably has no ME movement, and because I was feeling great half-way through the session, I strapped on my Chuck's, cranked up the iPod, and set a new 1RM in the Press. The 120 and 125 were both PR's for me. I would venture to say that all the bench and chin accessory work in the Built Like a Badass program have gone a long way to building my Press as well. Good on ya, Joe Defranco. Looking forward to testing my DL on Wednesday to see where it's at as well.
Monday, October 3, 2011
BLAB Log: HYBRID Week 11.Day3 / Week12.Day 1
Simple-6
Chins - BWX7, BWX6
Bench Press - BarX5, 95X5, 135X3, 165X2, 185X1
BB Overhead Shrug - 185X15ish, 145X15, 145X15
One-Arm Pulldowns, slow eccentric - 50X12, 40X12 each arm
BB Curls, cheat-up, slow eccentric - 75X5X2
45lb. plate Core circuit X2
BB Push-ups - Ladder down from BWX17-1
My rehearsal schedule prevented me from getting to the gym on Saturday, and will prevent me from getting there for the next week, so I decided to combine the next 2 days into one session. Truthfully, I just couldn't wait a week+ for my bench test.
For the main movements, the chins were fine I guess. 6 might actually be a record for my 2nd set now that I look at it. For the bench, my target was 185X2 which would have raised my projected max. I got the first rep, but failed on the 2nd. I'm totally okay with this because that makes this my first ever true 1RM attempt! Kind of exciting until I realize that I won't see that weight again for months. It almost makes me want to run BLAB again. Defranco's program would have me attempting more reps on that weight in weeks 4 and 9, and trying to lift heavier in week 11. But I miss pulls and presses, so I'm still going to go over to 531...where it will be 5 months before I see 185 on the bench again. Fuuuuuck. Whatever. Novice results, law of diminishing returns, marathon not a sprint, training to get stronger rather than powerlifting, etc.
For accessory work, I chose one movement for each area from the two days. For back, I chose to do the one-arm pulldowns since it is specifically in there to help my feeble chin strength. For shoulders, I went with the OH shrugs. Tried to go even heavier this time, but it got dicey. After I dropped the weight, I discovered that using a split-stance, and starting with my elbows locked, my knees bent, and "squatting" the weight up to the starting position helped my balance a great deal. For biceps, I went with the cheater curls, and they were fine.
Core circuit was the most successful I've had in a while. Again, I plant to keep the core portion of this program in my 531 programming. It's got a lot of variety that I suck at, so might as well get better at it since I need to do core something anyway.
I chose to only pick one of the finishers, for what I hope are fairly obvious reasons. I went with the push-ups, because I'd rather be good at push-ups than complexes. Very satisfying results. That's two good push-up sessions in a row, so I fully expect to crap the bed on next week's rep test, so that I can get good and depressed about my push-up ability once again.
Only two days left in the program. Can't believe it. Since those are no-squat lower body and chin-up days, I might try to see if I can find a gym near the theatre to sneak in and finish this up. I tried doing that on Saturday, because my gym closed before I got out of rehearsal. There's another gym on the way home, and I stopped in, looked around, and saw that they probably had everything I needed. I walked up to the desk and I asked the guy "What's your daily rate?" "Fifteen Dollars." "Fifteen Dollars?! For one workout?" "Yes." "Bye." No way am I paying $15 to go use the lat-pulldown machine in a treadmill factory.
Chins - BWX7, BWX6
Bench Press - BarX5, 95X5, 135X3, 165X2, 185X1
BB Overhead Shrug - 185X15ish, 145X15, 145X15
One-Arm Pulldowns, slow eccentric - 50X12, 40X12 each arm
BB Curls, cheat-up, slow eccentric - 75X5X2
45lb. plate Core circuit X2
BB Push-ups - Ladder down from BWX17-1
My rehearsal schedule prevented me from getting to the gym on Saturday, and will prevent me from getting there for the next week, so I decided to combine the next 2 days into one session. Truthfully, I just couldn't wait a week+ for my bench test.
For the main movements, the chins were fine I guess. 6 might actually be a record for my 2nd set now that I look at it. For the bench, my target was 185X2 which would have raised my projected max. I got the first rep, but failed on the 2nd. I'm totally okay with this because that makes this my first ever true 1RM attempt! Kind of exciting until I realize that I won't see that weight again for months. It almost makes me want to run BLAB again. Defranco's program would have me attempting more reps on that weight in weeks 4 and 9, and trying to lift heavier in week 11. But I miss pulls and presses, so I'm still going to go over to 531...where it will be 5 months before I see 185 on the bench again. Fuuuuuck. Whatever. Novice results, law of diminishing returns, marathon not a sprint, training to get stronger rather than powerlifting, etc.
For accessory work, I chose one movement for each area from the two days. For back, I chose to do the one-arm pulldowns since it is specifically in there to help my feeble chin strength. For shoulders, I went with the OH shrugs. Tried to go even heavier this time, but it got dicey. After I dropped the weight, I discovered that using a split-stance, and starting with my elbows locked, my knees bent, and "squatting" the weight up to the starting position helped my balance a great deal. For biceps, I went with the cheater curls, and they were fine.
Core circuit was the most successful I've had in a while. Again, I plant to keep the core portion of this program in my 531 programming. It's got a lot of variety that I suck at, so might as well get better at it since I need to do core something anyway.
I chose to only pick one of the finishers, for what I hope are fairly obvious reasons. I went with the push-ups, because I'd rather be good at push-ups than complexes. Very satisfying results. That's two good push-up sessions in a row, so I fully expect to crap the bed on next week's rep test, so that I can get good and depressed about my push-up ability once again.
Only two days left in the program. Can't believe it. Since those are no-squat lower body and chin-up days, I might try to see if I can find a gym near the theatre to sneak in and finish this up. I tried doing that on Saturday, because my gym closed before I got out of rehearsal. There's another gym on the way home, and I stopped in, looked around, and saw that they probably had everything I needed. I walked up to the desk and I asked the guy "What's your daily rate?" "Fifteen Dollars." "Fifteen Dollars?! For one workout?" "Yes." "Bye." No way am I paying $15 to go use the lat-pulldown machine in a treadmill factory.
BLAB Log: Week 11.Day 2
Agile-8
DB Squat Jumps - 10sX5X3
BB Squat Warm-Up - BarX5, 135X3
BB Squats - 165X4, 185X2, 195X1, 205X1, 225X1, 250X1
Elevated, Single-Leg Hip Thrust - BWX10X3
super-set with
DB Side-bends - 70X10, 75X15, 75X15
Low Box Heel Touches - BWX12X2
So there's my new max in the squat. I had to depart from the %s Defranco outlines in the program. The prescribed weights for the day determined as %s of my projected max at the beginning of the program would have been 165, 180, 190, 200, 210. I knew I was going for 250, and thought I better take bigger jumps getting there. After the 250, I stared at the bar long and hard, but finally talked myself out of loading 265 to try and beat my projected max of 260. I showed up for 250, and 250 showed up for me so I walked away. It's still 25lbs. more than I've ever loaded on a bar. I think I'm good with the decision.
After that, talking about the accessory work seems silly. While Defranco is right about the heel touches being harder than they look, a lot of that is just balance. Once the form is there, it's just another solid single-leg movement.
DB Squat Jumps - 10sX5X3
BB Squat Warm-Up - BarX5, 135X3
BB Squats - 165X4, 185X2, 195X1, 205X1, 225X1, 250X1
Elevated, Single-Leg Hip Thrust - BWX10X3
super-set with
DB Side-bends - 70X10, 75X15, 75X15
Low Box Heel Touches - BWX12X2
So there's my new max in the squat. I had to depart from the %s Defranco outlines in the program. The prescribed weights for the day determined as %s of my projected max at the beginning of the program would have been 165, 180, 190, 200, 210. I knew I was going for 250, and thought I better take bigger jumps getting there. After the 250, I stared at the bar long and hard, but finally talked myself out of loading 265 to try and beat my projected max of 260. I showed up for 250, and 250 showed up for me so I walked away. It's still 25lbs. more than I've ever loaded on a bar. I think I'm good with the decision.
After that, talking about the accessory work seems silly. While Defranco is right about the heel touches being harder than they look, a lot of that is just balance. Once the form is there, it's just another solid single-leg movement.
Monday, September 26, 2011
BLAB Log: Week 11.Day 1
Simple-6
BB Bench Warm-up - 45X5, 95X5
BB Bench - 125X4, 135X2, 155X1, 165X1, 180X1
DB Floor-Press, neutral grip - 45sX23, 20
Inverted Row - BWX11X2
BB Overhead Shrug - 45X15, 95X15, 145X15
Incline DB Curls, Rest-Pause - 35sX10, 4, 2
Defranco's "BeZercher" Complex - 45X10, 9
without lunges - 45X8, 7
180 is 25lbs. more than I've ever loaded for bench. I had to get a spotter to come help me with unrack, and I descended pretty hard, but I think I aced the weight. Jefit thinks I max out around 195. Between that and this 180, I feel confident that I can get more than one rep on next week's 185 rep test. I'm wondering if I should tinker with my set-up so that I don't need help with the unrack at this weight. Moving my shoulders closer to the uprights is obviously the answer, but my set-up has seemed pretty dialed-in. Probably shouldn't mess with that. I can tinker when I start 531, possibly.
The sweat spots on the floor where I did the DB floor-presses cracked me up.
VERY hard to get my chest to the bar on the inverted rows. I tried elevating my feet for the 2nd set, but no help. Possibly I should set-up with the bar closer to my diaphragm. I'll tinker with it next week.
I had to mess around with the overhead shrugs to figure out where I should be on them. After doing a set with just the bar, I new I would be able to shrug more than I could press, so I had to put the pins at the highest setting in the power rack and stick the bar up there and load it. This kind of turned it into dead-stop shrugs because the bar hit the pins at the bottom almost every time. 145 was probably close to where I should be for these. It was interesting having that much weight locked-out overhead. The most I've ever pressed was about 105, so balance was a bit wonky.
I had to drop the full lunges out of the "BeZercher" complex. The weight of the empty bar is just too close to where my work-set weight would be for lunges. I'm sure Defranco put these sort of "weak-link" movements in the complexes for a reason, but it was either drop the lunges or stop doing the complexes.
BB Bench Warm-up - 45X5, 95X5
BB Bench - 125X4, 135X2, 155X1, 165X1, 180X1
DB Floor-Press, neutral grip - 45sX23, 20
Inverted Row - BWX11X2
BB Overhead Shrug - 45X15, 95X15, 145X15
Incline DB Curls, Rest-Pause - 35sX10, 4, 2
Defranco's "BeZercher" Complex - 45X10, 9
without lunges - 45X8, 7
180 is 25lbs. more than I've ever loaded for bench. I had to get a spotter to come help me with unrack, and I descended pretty hard, but I think I aced the weight. Jefit thinks I max out around 195. Between that and this 180, I feel confident that I can get more than one rep on next week's 185 rep test. I'm wondering if I should tinker with my set-up so that I don't need help with the unrack at this weight. Moving my shoulders closer to the uprights is obviously the answer, but my set-up has seemed pretty dialed-in. Probably shouldn't mess with that. I can tinker when I start 531, possibly.
 |
| Sweat Angel! |
VERY hard to get my chest to the bar on the inverted rows. I tried elevating my feet for the 2nd set, but no help. Possibly I should set-up with the bar closer to my diaphragm. I'll tinker with it next week.
I had to mess around with the overhead shrugs to figure out where I should be on them. After doing a set with just the bar, I new I would be able to shrug more than I could press, so I had to put the pins at the highest setting in the power rack and stick the bar up there and load it. This kind of turned it into dead-stop shrugs because the bar hit the pins at the bottom almost every time. 145 was probably close to where I should be for these. It was interesting having that much weight locked-out overhead. The most I've ever pressed was about 105, so balance was a bit wonky.
I had to drop the full lunges out of the "BeZercher" complex. The weight of the empty bar is just too close to where my work-set weight would be for lunges. I'm sure Defranco put these sort of "weak-link" movements in the complexes for a reason, but it was either drop the lunges or stop doing the complexes.
BLAB Log: Week 10.Day 2-3
Day 2:
Agile-8
Kneeling Jump - BWX6X2
Pause Squats - 45X5, 95X5, 105X5, 125X5
Stability Ball Leg-Curls - BWX10X2
super-set with
Feet-Elevated Plank - BWX30sec.X2
Day 3:
Simple-6
Chin-up - BWX4
Pulldowns - 90X10
super-set with
Seated Side-Laterals - 15sX10,. 25sX10
Blackburns - 5sX15sec. each position
Cable Bicep Coorls - 30X12, 40X12
Core Circuit - BWX2
Last of the De-Load days. Decided to pause the squats. I did this some on the last deload, and decided to go all the way with it this time. Couple of things learned: I've never really worried about my depth, I just go until I feel a tight stretch at the bottom before reversing. I know I got lower with the pauses though. Not sure what the take away is, but I do know there's more depth there if I want it in the future. Also, the pausing really made it easy to execute form on the ascent. Without the rapid change in direction, it's very natural to drive through the heel and let the knees track back along the correct path. I like pause squats.
The planks were supposed to be on a ball, but I just don't trust the ball at the gym to support my weight with my feet elevated. I tried it, but it started to go alarmingly flat, so I bailed. I think my training will survive.
I walked home from the gym for my steady-state. I usually do this anyway, btw.
I don't know if there's any take away from the the Chin day. Oh, I did under-hand V-grip instead of overhand. Not better, just different.
Agile-8
Kneeling Jump - BWX6X2
Pause Squats - 45X5, 95X5, 105X5, 125X5
Stability Ball Leg-Curls - BWX10X2
super-set with
Feet-Elevated Plank - BWX30sec.X2
Day 3:
Simple-6
Chin-up - BWX4
Pulldowns - 90X10
super-set with
Seated Side-Laterals - 15sX10,. 25sX10
Blackburns - 5sX15sec. each position
Cable Bicep Coorls - 30X12, 40X12
Core Circuit - BWX2
Last of the De-Load days. Decided to pause the squats. I did this some on the last deload, and decided to go all the way with it this time. Couple of things learned: I've never really worried about my depth, I just go until I feel a tight stretch at the bottom before reversing. I know I got lower with the pauses though. Not sure what the take away is, but I do know there's more depth there if I want it in the future. Also, the pausing really made it easy to execute form on the ascent. Without the rapid change in direction, it's very natural to drive through the heel and let the knees track back along the correct path. I like pause squats.
The planks were supposed to be on a ball, but I just don't trust the ball at the gym to support my weight with my feet elevated. I tried it, but it started to go alarmingly flat, so I bailed. I think my training will survive.
I walked home from the gym for my steady-state. I usually do this anyway, btw.
I don't know if there's any take away from the the Chin day. Oh, I did under-hand V-grip instead of overhand. Not better, just different.
Thursday, September 22, 2011
BLAB Log: Week 10.Day 1
Simple-6
De-Load Week
BB Bench - BarX5, 75X5, 95X5
Push-ups - BWX20X2
super-set with
Neutral-grip Cable Rows - 60X20X2
Bicep "21s" (7 reps each: Zottman Curls, Curls, Hammer Curls) - 25sX1 set
Defranco's "BeZercher" complex - 45X8
De-Load week so not a lot to talk about. While I haven't studied up on Dynamic/Speed work, I did try to execute the Bench as quickly as possible. Meaning I set-up like I would for a normal work-set, and attempted to execute the movement with correct form (tucking hard near the bottom, attempting a clean bar-path,etc.), but otherwise I was focused on moving the bar as quickly as possible. I believe this volume is actually quite low for speed work, but nonetheless it gave me something to focus on. Also, my impression of speed-work is that the impulse to move the bar quickly is intended to carry-over to maximal work, so the practice can't hurt.
The first round of 20 push-ups was easy, the 2nd round had 2 or 3 pauses in it. Can't tell if that's progress or not.
For the Zercher complex, and without thinking about it, I did split squats instead of lunges. Significantly easier, but still a challenge. I'll tuck that away for the future in case I feel the need to do some "lighter" single leg work.
De-Load Week
BB Bench - BarX5, 75X5, 95X5
Push-ups - BWX20X2
super-set with
Neutral-grip Cable Rows - 60X20X2
Bicep "21s" (7 reps each: Zottman Curls, Curls, Hammer Curls) - 25sX1 set
Defranco's "BeZercher" complex - 45X8
De-Load week so not a lot to talk about. While I haven't studied up on Dynamic/Speed work, I did try to execute the Bench as quickly as possible. Meaning I set-up like I would for a normal work-set, and attempted to execute the movement with correct form (tucking hard near the bottom, attempting a clean bar-path,etc.), but otherwise I was focused on moving the bar as quickly as possible. I believe this volume is actually quite low for speed work, but nonetheless it gave me something to focus on. Also, my impression of speed-work is that the impulse to move the bar quickly is intended to carry-over to maximal work, so the practice can't hurt.
The first round of 20 push-ups was easy, the 2nd round had 2 or 3 pauses in it. Can't tell if that's progress or not.
For the Zercher complex, and without thinking about it, I did split squats instead of lunges. Significantly easier, but still a challenge. I'll tuck that away for the future in case I feel the need to do some "lighter" single leg work.
Wednesday, September 21, 2011
BLAB Log: Week 9.Day 3
Simple-6
Chins - BWX8, BWX5
Lat Pull-downs Drop-set - (90X8, 70X6, 60X6)X2
Seated DB Arnold Press - 35X8X3
super-set with
Incline DB "cleans" - 35sX5, 20sX10X2
BB Curls - Bar, 45, 55, 65, 75X6
Core Circuit - 10lb. plateX1, XFail
Incline BB Push-ups - Ladder down from 15 to 1, +6 reps
Chin-ups still showing slow but steady progression. I had thrown in a few between sets on bench day, but avoided them on squat day to make sure I was rested for today. Might keep doing that.
Pulldown drop-sets were fine. However, I watched a Thibodeau training video where he was talking about making sure you're using lats more than arms, and I'm not sure I'm dialed in like that. I will try to keep it in my in the future. I'm trying to get stronger in pull-ups not pull-downs, so I want to make sure I'm taking full advantage of the exercise.
DB Cleans weren't there for me with the 35's. Had a similar experience the last two weeks with the Defranco "shoulder shockers". These aren't explosive cleans, but rather a shrug into a 180 degree bent-arm raise. The difficulty is on the rotation, but I don't know what this means exactly. Will this weakness be addressed when I start heavy OHP's again? Do I keep testing these against that, and what if there's no improvement, then what do I do? Argh.
I know you're not usually supposed to work up to top sets on shit like curls, but I really wanted to go for a rep PR on these, and so I did a work-up instead of all sets at the same weight. And, yeah, I used the chrome bar. So what?
Oh, core, why do you hate me? Lately the extra reps I'm getting on chins have been straining my abs a bit, preventing me from doing the full core routines. It's a vicious circle because the core work would be strengthening my abs for the chin-ups. Whatever. I've already settled that I will restart the core circuit progression from this program on the next one.
I was supposed to start the BB push-ups last week, but life commitments prevented me from getting to the gym. I had done a ladder-down of netural-grip push-ups out at the beach instead. I know I'm too weak in the push-up to finish a ladder starting with the prescribed 18 reps. Instead, I kept track of how many total reps I did last week, 66, and was determined to almost double that this week. Mission fucking accomplished. The ladder down from 15 got me to 120 total reps, and then I took a breath and did another set to failure. So 126 is my new target to beat. I think my next ladder should start with 17. That would get me 153 reps. Not as big of a jump as this last one, but I can always add in another failure set to find my new limit.
Chins - BWX8, BWX5
Lat Pull-downs Drop-set - (90X8, 70X6, 60X6)X2
Seated DB Arnold Press - 35X8X3
super-set with
Incline DB "cleans" - 35sX5, 20sX10X2
BB Curls - Bar, 45, 55, 65, 75X6
Core Circuit - 10lb. plateX1, XFail
Incline BB Push-ups - Ladder down from 15 to 1, +6 reps
Chin-ups still showing slow but steady progression. I had thrown in a few between sets on bench day, but avoided them on squat day to make sure I was rested for today. Might keep doing that.
Pulldown drop-sets were fine. However, I watched a Thibodeau training video where he was talking about making sure you're using lats more than arms, and I'm not sure I'm dialed in like that. I will try to keep it in my in the future. I'm trying to get stronger in pull-ups not pull-downs, so I want to make sure I'm taking full advantage of the exercise.
DB Cleans weren't there for me with the 35's. Had a similar experience the last two weeks with the Defranco "shoulder shockers". These aren't explosive cleans, but rather a shrug into a 180 degree bent-arm raise. The difficulty is on the rotation, but I don't know what this means exactly. Will this weakness be addressed when I start heavy OHP's again? Do I keep testing these against that, and what if there's no improvement, then what do I do? Argh.
I know you're not usually supposed to work up to top sets on shit like curls, but I really wanted to go for a rep PR on these, and so I did a work-up instead of all sets at the same weight. And, yeah, I used the chrome bar. So what?
Oh, core, why do you hate me? Lately the extra reps I'm getting on chins have been straining my abs a bit, preventing me from doing the full core routines. It's a vicious circle because the core work would be strengthening my abs for the chin-ups. Whatever. I've already settled that I will restart the core circuit progression from this program on the next one.
I was supposed to start the BB push-ups last week, but life commitments prevented me from getting to the gym. I had done a ladder-down of netural-grip push-ups out at the beach instead. I know I'm too weak in the push-up to finish a ladder starting with the prescribed 18 reps. Instead, I kept track of how many total reps I did last week, 66, and was determined to almost double that this week. Mission fucking accomplished. The ladder down from 15 got me to 120 total reps, and then I took a breath and did another set to failure. So 126 is my new target to beat. I think my next ladder should start with 17. That would get me 153 reps. Not as big of a jump as this last one, but I can always add in another failure set to find my new limit.
BLAB Log: Week 9.Day 2
Agile-8
Squat Warm-Up - 45X5, 65X5, 95X5, 135X5
Squats - 165X5, 175X3, 195X10
Split Squat-Jumps - BWX30sec.X3
DB RDL - 45sX10X3
super-set with
Plank Shoulder Touches - EachArmX12X3
"Speed-Skater" Bulgarian Split Squats - 15sX10, BWX10
195X10. Rep PR. Also, 195 is the weight I failed to step out with back in July when I threw my back out. So even though I've had more actual weight on my back before, it's still a significant milestone for me to rep out this weight. The next milestone for me will be 205. That's the most weight I've squated. I've got a De-load week next and then I'll actually be skipping 205 and going for 210. If I keep my wits about me, I fully expect to ace it since my squat max project to about 260. The program calls for working up to 210 (102% of my max when I started the program), then add weight and do another single if I'm feeling it. My plan is to go 210, then 225. If that feels easy, I'll go for 250. 225 is the most weight I've done anything with (DL'd it back in July). 250 should be approaching my current max. I might be good for more, but I will plan on stopping there for now. After the program, I will take a week to test new maxes before I start 531. This is key because I need to focus not only mental intensity, but listening to my body. If I'm feeling off, I need to remember that I can stop at 225 or even 210 if necessary. Like Jim Wendler says, if you're not feeling it, just get the work in. It would be awful to fuck myself up at the end of this program.
All the single-leg stuff continues to be hard as hell. Reinforcing the need to keep it in future programming.
Squat Warm-Up - 45X5, 65X5, 95X5, 135X5
Squats - 165X5, 175X3, 195X10
Split Squat-Jumps - BWX30sec.X3
DB RDL - 45sX10X3
super-set with
Plank Shoulder Touches - EachArmX12X3
"Speed-Skater" Bulgarian Split Squats - 15sX10, BWX10
195X10. Rep PR. Also, 195 is the weight I failed to step out with back in July when I threw my back out. So even though I've had more actual weight on my back before, it's still a significant milestone for me to rep out this weight. The next milestone for me will be 205. That's the most weight I've squated. I've got a De-load week next and then I'll actually be skipping 205 and going for 210. If I keep my wits about me, I fully expect to ace it since my squat max project to about 260. The program calls for working up to 210 (102% of my max when I started the program), then add weight and do another single if I'm feeling it. My plan is to go 210, then 225. If that feels easy, I'll go for 250. 225 is the most weight I've done anything with (DL'd it back in July). 250 should be approaching my current max. I might be good for more, but I will plan on stopping there for now. After the program, I will take a week to test new maxes before I start 531. This is key because I need to focus not only mental intensity, but listening to my body. If I'm feeling off, I need to remember that I can stop at 225 or even 210 if necessary. Like Jim Wendler says, if you're not feeling it, just get the work in. It would be awful to fuck myself up at the end of this program.
All the single-leg stuff continues to be hard as hell. Reinforcing the need to keep it in future programming.
Thursday, September 15, 2011
BLAB Log: Week 9.Day 1
Simple-6
BB Bench Warm-up - 45X5, 65X5, 95X5
BB Bench - 125X5, 135X3, 145X10
DB Alternating Bench - 50sX12, 10
"J" Rope Push-downs - 45X12, 55X10, 10, 9
Defranco's "Shoulder Shocker" - 25/20s/20sX10/10/10, 10/7/4
30 sec. DB Shrugs - 160X24, 150X24, 140X24
super-set with
Alternating Hammer curls - 35sX8X3
"BeZercher" Complex - 65X10, 45X9,8
145 is a 10 rep PR. I would be in danger of taking this for granted, but there will always be push-ups around the corner to humble me. Also the REALLY STRONG guys working out across the room. 635 lb. elevated deads below the knee anyone?
Uh, DB Bench and J pulldowns were fine. Didn't get the last reps, but that's because I tried to push the weight so I'm okay with missing a rep or two.
These damn shoulder super-sets are tough, Joe. I kind of wish I'd used the 15 lb. DB's so that I could have finished out the 2nd super-sets.
I tried to go up to 80s for the timed DB shrugs, but I couldn't finish out the 30 seconds. I tried dropping the weight, but my grip was fried. I could only make about 15-20 seconds on these sets.
Tried to start off with weight on the bar for the complexes, but the lunges became a sticking point, and I had to pull the weight off. Single-leg work! This is why I'm going to keep it for my 531 program.
BB Bench Warm-up - 45X5, 65X5, 95X5
BB Bench - 125X5, 135X3, 145X10
DB Alternating Bench - 50sX12, 10
"J" Rope Push-downs - 45X12, 55X10, 10, 9
Defranco's "Shoulder Shocker" - 25/20s/20sX10/10/10, 10/7/4
30 sec. DB Shrugs - 160X24, 150X24, 140X24
super-set with
Alternating Hammer curls - 35sX8X3
"BeZercher" Complex - 65X10, 45X9,8
145 is a 10 rep PR. I would be in danger of taking this for granted, but there will always be push-ups around the corner to humble me. Also the REALLY STRONG guys working out across the room. 635 lb. elevated deads below the knee anyone?
Uh, DB Bench and J pulldowns were fine. Didn't get the last reps, but that's because I tried to push the weight so I'm okay with missing a rep or two.
These damn shoulder super-sets are tough, Joe. I kind of wish I'd used the 15 lb. DB's so that I could have finished out the 2nd super-sets.
I tried to go up to 80s for the timed DB shrugs, but I couldn't finish out the 30 seconds. I tried dropping the weight, but my grip was fried. I could only make about 15-20 seconds on these sets.
Tried to start off with weight on the bar for the complexes, but the lunges became a sticking point, and I had to pull the weight off. Single-leg work! This is why I'm going to keep it for my 531 program.
Monday, September 12, 2011
Training - Chin-ups/Push-ups
Brisk Walk - 10 minutes
Chin-ups - BWX6, stacked-grip; BWX5, supinated
Push-Ups - 18, 17, 4, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dips - BWX8, 6,7
Brisk Walk - 10 minutes
Had to go out to the suburbs for a birthday party today, so I couldn't get to the gym. At the wife's suggestion, I walked down to the beach and used the little "gym" they put up down there. They've got an outdoor area with parallel bars, a Pull-Up/Dip/Ab-Raise/Neutral-Grip Push-Up station, a 45-degree back-raise, a decline sit-up bench, and two straight bars (6' and 6'6").
The 5 underhand-grip chins felt better than they ever did. Progress.
I shouldn't have tried to start the push-up ladder with the prescribed 18. I knew I couldn't ladder down from there, but I tried anyway and probably missed out on more reps from the middle sets as a result of the accompanying burn-out. As always, it's a fine line between trying to meet/beat the program vs. trying to be productive within my current limits.
Threw some dips in because I miss them, and figured they couldn't hurt future press/push-up days. In a vacuum, they didn't feel any better than they did before I started the Defranco program, but considering the 65+ push-ups I did right beforehand, I'm content.
Glad the wife suggested this compromise, but I think I'll still do the program's Week 8 chin-up day this coming Friday. I believe I'll try starting the push-up ladder at 14 then.
Chin-ups - BWX6, stacked-grip; BWX5, supinated
Push-Ups - 18, 17, 4, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dips - BWX8, 6,7
Brisk Walk - 10 minutes
Had to go out to the suburbs for a birthday party today, so I couldn't get to the gym. At the wife's suggestion, I walked down to the beach and used the little "gym" they put up down there. They've got an outdoor area with parallel bars, a Pull-Up/Dip/Ab-Raise/Neutral-Grip Push-Up station, a 45-degree back-raise, a decline sit-up bench, and two straight bars (6' and 6'6").
The 5 underhand-grip chins felt better than they ever did. Progress.
I shouldn't have tried to start the push-up ladder with the prescribed 18. I knew I couldn't ladder down from there, but I tried anyway and probably missed out on more reps from the middle sets as a result of the accompanying burn-out. As always, it's a fine line between trying to meet/beat the program vs. trying to be productive within my current limits.
Threw some dips in because I miss them, and figured they couldn't hurt future press/push-up days. In a vacuum, they didn't feel any better than they did before I started the Defranco program, but considering the 65+ push-ups I did right beforehand, I'm content.
Glad the wife suggested this compromise, but I think I'll still do the program's Week 8 chin-up day this coming Friday. I believe I'll try starting the push-up ladder at 14 then.
BLAB Log: Week 8.Day2
Agile-8
BB Squat Warm-up - 45X5, 65X5, 95X5, 135X6
BB Squat - 160X6, 170X4, 185X10
Split-Squat Jumps - BWX20Sec.X3
DB RDLs - 45sX12X3
super-set with
Plank Shoulder Touches - BWX12(each arm)X3
I had to go straight from this to rehearsal so I cut out the Speed Skater squats from the end in order to make sure my legs were still functional. Unfortunately, I ended up mostly standing in one spot all rehearsal, so I could have gotten them in. Better safe than sorry, I guess.
185X10 Squat PR. Last time I did that weight, I took it for 5 reps and threw my back out. This set makes me feel very good about the decision to restart my training with this program after that injury. HOWEVER, I did try to pull my elbows down hard on one of the 170 set, and felt pain in my mid-upper back. It faded, but important to note. For now I can keep my elbows down without having to over-do it.
Haven't done RDL's in a few months, and my hamstrings are still quite sore. I know that's bad old habits kicking in though. I'm going slow on the eccentrics for no reason, and suffering the DOMS as a result.
Another take-away from this session: First time I've gone back-to-back days on this program. No apparent drawback to having this squat day right after bench day. Good to know as I'll be in rehearsal through the rest of this program.
BB Squat Warm-up - 45X5, 65X5, 95X5, 135X6
BB Squat - 160X6, 170X4, 185X10
Split-Squat Jumps - BWX20Sec.X3
DB RDLs - 45sX12X3
super-set with
Plank Shoulder Touches - BWX12(each arm)X3
I had to go straight from this to rehearsal so I cut out the Speed Skater squats from the end in order to make sure my legs were still functional. Unfortunately, I ended up mostly standing in one spot all rehearsal, so I could have gotten them in. Better safe than sorry, I guess.
185X10 Squat PR. Last time I did that weight, I took it for 5 reps and threw my back out. This set makes me feel very good about the decision to restart my training with this program after that injury. HOWEVER, I did try to pull my elbows down hard on one of the 170 set, and felt pain in my mid-upper back. It faded, but important to note. For now I can keep my elbows down without having to over-do it.
Haven't done RDL's in a few months, and my hamstrings are still quite sore. I know that's bad old habits kicking in though. I'm going slow on the eccentrics for no reason, and suffering the DOMS as a result.
Another take-away from this session: First time I've gone back-to-back days on this program. No apparent drawback to having this squat day right after bench day. Good to know as I'll be in rehearsal through the rest of this program.
BLAB Log: Week 8.Day1
Simple-6
BB Bench Warm-up - 45X5, 65X5, 95X5
BB Bench - 115X6, 130X4, 140X10
DB Alternating Bench - 55sX10, 55sX7
"J" push-downs - 30X12, 40X12X3
Defranco's "Shoulder Shocker" - 45/50X10 (fail on the Clean&Press), 25/30X10 (fail on the C&P)
DB Timed Shrugs - 120X30sec. (34 Reps), 140X30sec. (40 Reps)
super-set with
Alt. Hammer Curls - 30sX10, 35sX10
DB Complex - 25X6, 7, 8, 9, 10
Jefit says 140X10 is a PR. Nice to have those continue.
Made a stupid mistake on the shoulder super-set. Tried to go at it with roughly the same weight Defranco used in the instructional video, namely a full plate for the front raises and something in the 25lb. range with the DBs. Fail. Got to the Clean & 1/2 Press and just stalled out. It was better after I switched to the 25lb. plate and the 15s, but my shoulders were already toast. I'll start off with that weight next time, and hopefully get the prescribed reps.
I think I did the right thing on the shrugs, namely reps for time. I thought there might be a chance it was supposed to be a 30 second hold, but all the vids I found for timed shrugs involved reps. And my traps were sore as shit for two days, so that's what I'll do next week as well.
Last week of the DB complexes. They will be missed.
BB Bench Warm-up - 45X5, 65X5, 95X5
BB Bench - 115X6, 130X4, 140X10
DB Alternating Bench - 55sX10, 55sX7
"J" push-downs - 30X12, 40X12X3
Defranco's "Shoulder Shocker" - 45/50X10 (fail on the Clean&Press), 25/30X10 (fail on the C&P)
DB Timed Shrugs - 120X30sec. (34 Reps), 140X30sec. (40 Reps)
super-set with
Alt. Hammer Curls - 30sX10, 35sX10
DB Complex - 25X6, 7, 8, 9, 10
Jefit says 140X10 is a PR. Nice to have those continue.
Made a stupid mistake on the shoulder super-set. Tried to go at it with roughly the same weight Defranco used in the instructional video, namely a full plate for the front raises and something in the 25lb. range with the DBs. Fail. Got to the Clean & 1/2 Press and just stalled out. It was better after I switched to the 25lb. plate and the 15s, but my shoulders were already toast. I'll start off with that weight next time, and hopefully get the prescribed reps.
I think I did the right thing on the shrugs, namely reps for time. I thought there might be a chance it was supposed to be a 30 second hold, but all the vids I found for timed shrugs involved reps. And my traps were sore as shit for two days, so that's what I'll do next week as well.
Last week of the DB complexes. They will be missed.
Friday, September 9, 2011
Chili-Fried Green Beans
Here's a recipe I shared with some folks, and thought I should reprint here. The inspiration here was to combine "Chinese" style green-beans with the flavors of harrisa chili paste. I have a bag of beautiful Hatch Chili powder that a friend scores for me periodically. Quality red chili is key to this kind of thing.
Chili-Fried Green Beans
Try not to use a non-stick pan for this if possible. You will get more sweetness out of the beans this way.
For the Beans:
1 lb. Green Beans, ends snapped off, rinsed
1/4 cup vegetable oil
1/2 tsp. salt
For the Chili-Sauce:
1/2 tsp. caraway seed*
1/2 tsp. coriander seed*
1 tsp. good quality red chili powder** or an equal mix of cayenne and good paprika
1 tb. vegetable oil
1/4 tsp. cornstarch
2-3 cloves garlic smashed, peel and woody-tip discarded
*Ideally the spice seeds would be toasted whole in a dry skillet, then ground into powder in a spice-grinder or mortar & pestle
**use pure ground red chili powder, DO NOT use the spice blends labeled chili powder that are used to make "a bowl of chili."
To prepare the sauce, mix the ground seeds and chili powder or cayenne blend together in a small bowl. Sir in the oil, then stir in the cornstarch. Mash the garlic cloves into the mixture until you have a loose paste. Set aside.
To prepare the beans, get a 10-12" skillet hot over medium to medium-high heat and pour in the oil. When the oil is shimmering, add in the beans and toss/stir with the salt. Allow the beans to cook for 20-30 minutes tossing and stirring occasionally. Whenever the bottom of the pan develops lots of brown spots, deglaze with a little water. The beans are about done when most of them have nice browning, and some of them have turned limp and wrinkly (these are my favorites). Add the spice paste and stir to combine. When the spice paste becomes fragrant and delicious smelling, deglaze with a bit more water and scrape up all the bits that are trying to stick to the pan. Turn the whole thing out into a serving bowl and eat.
Chili-Fried Green Beans
Try not to use a non-stick pan for this if possible. You will get more sweetness out of the beans this way.
For the Beans:
1 lb. Green Beans, ends snapped off, rinsed
1/4 cup vegetable oil
1/2 tsp. salt
For the Chili-Sauce:
1/2 tsp. caraway seed*
1/2 tsp. coriander seed*
1 tsp. good quality red chili powder** or an equal mix of cayenne and good paprika
1 tb. vegetable oil
1/4 tsp. cornstarch
2-3 cloves garlic smashed, peel and woody-tip discarded
*Ideally the spice seeds would be toasted whole in a dry skillet, then ground into powder in a spice-grinder or mortar & pestle
**use pure ground red chili powder, DO NOT use the spice blends labeled chili powder that are used to make "a bowl of chili."
To prepare the sauce, mix the ground seeds and chili powder or cayenne blend together in a small bowl. Sir in the oil, then stir in the cornstarch. Mash the garlic cloves into the mixture until you have a loose paste. Set aside.
To prepare the beans, get a 10-12" skillet hot over medium to medium-high heat and pour in the oil. When the oil is shimmering, add in the beans and toss/stir with the salt. Allow the beans to cook for 20-30 minutes tossing and stirring occasionally. Whenever the bottom of the pan develops lots of brown spots, deglaze with a little water. The beans are about done when most of them have nice browning, and some of them have turned limp and wrinkly (these are my favorites). Add the spice paste and stir to combine. When the spice paste becomes fragrant and delicious smelling, deglaze with a bit more water and scrape up all the bits that are trying to stick to the pan. Turn the whole thing out into a serving bowl and eat.
Thursday, September 8, 2011
Oh, my! An actual theatre post!
Had the first rehearsal for my new show last night. I'm basically part of the movement ensemble plus a big monologue and a smattering of additional dialogue, and that's fine because I took the show for the movement work.
I feel like I'm in a good spot for a show like this. The last time I was involved in this kind of work, I had just gotten in the best shape of my life. That was back in 2001/2 when I had just shaped up to play the God of frickin' Love in a production back in Portland. While we were striking that show, I ran into some folks that suggested I go audition for this other show. I got cast, and I really enjoyed that work even though I wasn't trained for it, and I must have done well enough as that company made some overtures of membership when we were finishing up.
So here I am, having gotten in the best shape of my 30's, and I find myself as a member of my 2nd ever movement-ensemble. Last night was basically 2+ hours of non-stop moving. High and low, fast and slow, I sweat plenty, but was never sucking air. So the conditioning is holding up.
The work itself seems promising so far. A lot of emotional availability being generated by the movement direction. And everyone seems committed. At this point, I'm pretty optimistic about the show and my place in it.
I feel like I'm in a good spot for a show like this. The last time I was involved in this kind of work, I had just gotten in the best shape of my life. That was back in 2001/2 when I had just shaped up to play the God of frickin' Love in a production back in Portland. While we were striking that show, I ran into some folks that suggested I go audition for this other show. I got cast, and I really enjoyed that work even though I wasn't trained for it, and I must have done well enough as that company made some overtures of membership when we were finishing up.
So here I am, having gotten in the best shape of my 30's, and I find myself as a member of my 2nd ever movement-ensemble. Last night was basically 2+ hours of non-stop moving. High and low, fast and slow, I sweat plenty, but was never sucking air. So the conditioning is holding up.
The work itself seems promising so far. A lot of emotional availability being generated by the movement direction. And everyone seems committed. At this point, I'm pretty optimistic about the show and my place in it.
Tuesday, September 6, 2011
BLAB Log: Week 7.Day3
Simple-6
Chin-ups - BWX7, BWX4
Wide-Grip Pulldowns; Rest/Pause with a slow eccentric - 70X25, 80X10, 6, 4, 2,1
DB "Modified" Arnold Press - 40X8,8,5
Blackburns - 10X20sec.X2
Biceps Cable Curl - 30X12, 35X12X2
Push-Ups Descending Sets - BWX10-7, 3, 5-1
So all my (imaginary) regular readers will remember that I took the week off from throwing in extra chins with the intention of attacking these fresh today. I've had success with both parallel and overhand grips, and I really wanted to try an overhand V-Grip so I finally dropped the Dip-Bars on the Dip/Chin station so I could do that without banging into things. I reached up and grabbed the V bend in the bar, and before I knew it, I'd banged out 6 Chins. I'm lucky momentum carried me to the 7th, because I was so surprised I basically stopped and dropped to the ground in shock. I really think I could have gotten 8. Nevertheless, I took a minimum rest and did the additional, programmed set of >50% for 4 reps. I'm stoked. I don't know if it was the week off, the extra sets paying off , or a combination of the two. Nevertheless, no more additional chin-up sets again this week, and we'll see what happens. The only bad thing is I badly strained one of my ab muscles doing this and was completely unable to do the Core or BW circuit I was supposed to finish with. More on this at the end.
Complicated Lat-Pulldowns were better this week. And I felt much stronger on the DB presses. Note: "More Human than Human" is a great song for Biceps Cable Curls which is appropriate because they both seem so mid-90's to me.
Since my ab strain was killing me, I decided to get a leg-up on the BB Push-Up down-sets that are coming up in the program by doing some down-sets of regular push-ups here. Went pretty well, I only missed the 6 rep set.
Chin-ups - BWX7, BWX4
Wide-Grip Pulldowns; Rest/Pause with a slow eccentric - 70X25, 80X10, 6, 4, 2,1
DB "Modified" Arnold Press - 40X8,8,5
Blackburns - 10X20sec.X2
Biceps Cable Curl - 30X12, 35X12X2
Push-Ups Descending Sets - BWX10-7, 3, 5-1
So all my (imaginary) regular readers will remember that I took the week off from throwing in extra chins with the intention of attacking these fresh today. I've had success with both parallel and overhand grips, and I really wanted to try an overhand V-Grip so I finally dropped the Dip-Bars on the Dip/Chin station so I could do that without banging into things. I reached up and grabbed the V bend in the bar, and before I knew it, I'd banged out 6 Chins. I'm lucky momentum carried me to the 7th, because I was so surprised I basically stopped and dropped to the ground in shock. I really think I could have gotten 8. Nevertheless, I took a minimum rest and did the additional, programmed set of >50% for 4 reps. I'm stoked. I don't know if it was the week off, the extra sets paying off , or a combination of the two. Nevertheless, no more additional chin-up sets again this week, and we'll see what happens. The only bad thing is I badly strained one of my ab muscles doing this and was completely unable to do the Core or BW circuit I was supposed to finish with. More on this at the end.
Complicated Lat-Pulldowns were better this week. And I felt much stronger on the DB presses. Note: "More Human than Human" is a great song for Biceps Cable Curls which is appropriate because they both seem so mid-90's to me.
Since my ab strain was killing me, I decided to get a leg-up on the BB Push-Up down-sets that are coming up in the program by doing some down-sets of regular push-ups here. Went pretty well, I only missed the 6 rep set.
BLAB Log: Week 7.Day 2
Agile-8
Kneeling Jump - 5X5, 5X5, 10X5, 25X5, 25X5
BB Squat Warm-up - 45X5, 65X5, 95X5, 135X5
BB Squat - 155X7, 165X5, 170X10
Hip Thrust - BWX15X3
super-set with
Stability Ball Plank - 45sec.X3
DB Rear Lunge - 40X12X3
Kneeling Jumps holding 25lb. plates! By God, if I can do these with a full plate, I may switch to trying them with a bar on my back. Crazy.
Jefit says 175X10 is a PR for the Back Squat. Very cool, but here's a funny question. Because of the maxes I came in with, I'm scheduled to do 210X1 as my last squat of the program. If I make that with room to spare, I'm supposed to "add some weight and do another single." Well right now, my max projects to 235, and it's got 5 weeks to go up between now and the last squat day of the program. Now I wasn't allowed to set a new Squat Max on this program until last week, and I've only just been trying to set them. I had a 1lb. max increase last week and then a 7lb. increase this week. I've been steadily doing this with my bench throughout the program and it jumps 1-4lbs. a week. They say squats take bigger weight jumps than the bench. Now, these are all PROJECTED maxes based on weight/reps, but if I continue to set new maxes in the squat to the tune of 4lbs. a week, then my max in that last squat day could well project to be 255. So if the programmed 210 goes up like a peanut, do I just slap upwards of 45lbs. on the bar and take another squat? I think that sounds like a bad idea. If that's where I'm at, I think I would be better served be doing multiple sets of 10-20lb. increases and seeing where I stall. What do you think imaginary readers?
On another note, doing super-sets of BW elevated hip-thrusts and swiss ball planks, while a guy is Deadlifting 10 ft. away make a person feel like a puss. Whatever. I'm doing the program and setting PR's in all my lifts. I know it, even if nobody else does/cares.
Kneeling Jump - 5X5, 5X5, 10X5, 25X5, 25X5
BB Squat Warm-up - 45X5, 65X5, 95X5, 135X5
BB Squat - 155X7, 165X5, 170X10
Hip Thrust - BWX15X3
super-set with
Stability Ball Plank - 45sec.X3
DB Rear Lunge - 40X12X3
Kneeling Jumps holding 25lb. plates! By God, if I can do these with a full plate, I may switch to trying them with a bar on my back. Crazy.
Jefit says 175X10 is a PR for the Back Squat. Very cool, but here's a funny question. Because of the maxes I came in with, I'm scheduled to do 210X1 as my last squat of the program. If I make that with room to spare, I'm supposed to "add some weight and do another single." Well right now, my max projects to 235, and it's got 5 weeks to go up between now and the last squat day of the program. Now I wasn't allowed to set a new Squat Max on this program until last week, and I've only just been trying to set them. I had a 1lb. max increase last week and then a 7lb. increase this week. I've been steadily doing this with my bench throughout the program and it jumps 1-4lbs. a week. They say squats take bigger weight jumps than the bench. Now, these are all PROJECTED maxes based on weight/reps, but if I continue to set new maxes in the squat to the tune of 4lbs. a week, then my max in that last squat day could well project to be 255. So if the programmed 210 goes up like a peanut, do I just slap upwards of 45lbs. on the bar and take another squat? I think that sounds like a bad idea. If that's where I'm at, I think I would be better served be doing multiple sets of 10-20lb. increases and seeing where I stall. What do you think imaginary readers?
On another note, doing super-sets of BW elevated hip-thrusts and swiss ball planks, while a guy is Deadlifting 10 ft. away make a person feel like a puss. Whatever. I'm doing the program and setting PR's in all my lifts. I know it, even if nobody else does/cares.
Friday, September 2, 2011
BLAB Log: Week 7.Day 1
Simple-6
Bench warm-up - 45X5, 65X5, 95X5
BB Bench - 115X7, 125X5, 135X10
Alternating Med-ball push-ups - BWX11, BWX8
Cable row, neutral grip - 100X10, 110X10X2
super-set with
Triceps extensions - 60X10, 70X10, 70X7
Face-pull, 2sec. hold - 50X10, 60X10X2
super-set with
Zottman curls - 50X10X3
DB complex (front squat, swings, curl+press, jump squat) - 25X7, 8, 9, 10
Rough commute today. Exactly the kind of day I don't want to go to the gym, and exactly the kind of day when it's most important to make myself go. Yay freakin' me.
Jefit says 135X10 is a bench PR. So that feels nice. I realized before that set that I had forgotten to throw chin-ups in between my earlier sets. I started to go do them, but I stopped myself for two reasons. 1) I thought it might be beneficial to give myself a few days off from chins to be recovered before the next full chin day, and 2) it occurred to me that by throwing in sets of 2-4 chins all the time, I might only be training myself to DO 2-4 chins. On Monday I am gonna by god do 5 or more chins without letting go of the bar.
The hypertrophy stuff was all fine today. Triceps extensions PR, and I managed to keep the weight slightly up on the curls. I think switching to the high pulley for the face-pulls helped my biceps rest more.
DB complexes are fun, but I'm sure glad I didn't up the weight from last week. I was grinding on the extra 10 reps, and my legs are feeling it today.
Bench warm-up - 45X5, 65X5, 95X5
BB Bench - 115X7, 125X5, 135X10
Alternating Med-ball push-ups - BWX11, BWX8
Cable row, neutral grip - 100X10, 110X10X2
super-set with
Triceps extensions - 60X10, 70X10, 70X7
Face-pull, 2sec. hold - 50X10, 60X10X2
super-set with
Zottman curls - 50X10X3
DB complex (front squat, swings, curl+press, jump squat) - 25X7, 8, 9, 10
Rough commute today. Exactly the kind of day I don't want to go to the gym, and exactly the kind of day when it's most important to make myself go. Yay freakin' me.
Jefit says 135X10 is a bench PR. So that feels nice. I realized before that set that I had forgotten to throw chin-ups in between my earlier sets. I started to go do them, but I stopped myself for two reasons. 1) I thought it might be beneficial to give myself a few days off from chins to be recovered before the next full chin day, and 2) it occurred to me that by throwing in sets of 2-4 chins all the time, I might only be training myself to DO 2-4 chins. On Monday I am gonna by god do 5 or more chins without letting go of the bar.
The hypertrophy stuff was all fine today. Triceps extensions PR, and I managed to keep the weight slightly up on the curls. I think switching to the high pulley for the face-pulls helped my biceps rest more.
DB complexes are fun, but I'm sure glad I didn't up the weight from last week. I was grinding on the extra 10 reps, and my legs are feeling it today.
Wednesday, August 31, 2011
BLAB Log: Week 6.Day 3
Simple-6
Chin-ups - BWX4, BWX3
Pull-downs, slow eccentric, rest/pause - 70X13, X8, X5, X5, X4, X3, X3, 90X1
"Modified" Arnold Press - 30X10, 35X10, 35X6
Blackburns, 4-position - 5'sX15Sec.X2
Cable Curls - 20X15, 25X15X2
Core Circuit - BWX2
Push-ups - BWX20, BWX5
Ah, Chin/Push-up day you continue to ruin my life.
I gotta find a new way to push these chins. I've been throwing in sets between other work-sets every lifting day, and I also feel much more explosive with them than I used to, but still I'm stuck at 3-5 reps. Maybe there's a mental block, so I'll take another week to try to break the 5 rep barrier, and then....maybe start doing 2-3 weighted chins in the hope BW chins jump as a result? Dunno.
Pulldowns were a little screwy because I forgot to do the slow ups on a couple of sets. I'll be better next week.
The modified Arnolds are odd, but fine. I started to go ego on the Blackburns and start with 10's (the girls in the Defranco video use 5's), but I'm glad I didn't. The Arnolds took enough out of my shoulders that the 5's were plenty on the full front and side extended holds.
I feel like a poseur doing biceps cable curls, but the program calls for them.
I got through the Core circuit, but afterwards I felt wiped out the way I do after the finishers on other days. This is the kind of problems I worry about running into with static programs like this. It just can't take into account how weak I am in some areas (Abs, Push-Ups, Chins). I knew I couldn't get through the finisher again, but since the core circuit feels like a finisher I decided not to try. I did two sets of max reps push-ups instead, and did some more push-ups at home later. I think next week I've GOT to try to get through all of them, even if I stay in the gym an extra 30 minutes to do it. After the next cycle, the rest of the program ends Day 3 with sets of barbell push-ups laddering down every set from the high teens and then a push-up test in the final week. That should fall on labor day, and I think that's a good plan. I'll be at the gym early because of holiday hours, and I begin rehearsing a new show the next day so I'll have a few extra days of rest. More on rehearsing and training at the same time next week.
Chin-ups - BWX4, BWX3
Pull-downs, slow eccentric, rest/pause - 70X13, X8, X5, X5, X4, X3, X3, 90X1
"Modified" Arnold Press - 30X10, 35X10, 35X6
Blackburns, 4-position - 5'sX15Sec.X2
Cable Curls - 20X15, 25X15X2
Core Circuit - BWX2
Push-ups - BWX20, BWX5
Ah, Chin/Push-up day you continue to ruin my life.
I gotta find a new way to push these chins. I've been throwing in sets between other work-sets every lifting day, and I also feel much more explosive with them than I used to, but still I'm stuck at 3-5 reps. Maybe there's a mental block, so I'll take another week to try to break the 5 rep barrier, and then....maybe start doing 2-3 weighted chins in the hope BW chins jump as a result? Dunno.
Pulldowns were a little screwy because I forgot to do the slow ups on a couple of sets. I'll be better next week.
The modified Arnolds are odd, but fine. I started to go ego on the Blackburns and start with 10's (the girls in the Defranco video use 5's), but I'm glad I didn't. The Arnolds took enough out of my shoulders that the 5's were plenty on the full front and side extended holds.
I feel like a poseur doing biceps cable curls, but the program calls for them.
I got through the Core circuit, but afterwards I felt wiped out the way I do after the finishers on other days. This is the kind of problems I worry about running into with static programs like this. It just can't take into account how weak I am in some areas (Abs, Push-Ups, Chins). I knew I couldn't get through the finisher again, but since the core circuit feels like a finisher I decided not to try. I did two sets of max reps push-ups instead, and did some more push-ups at home later. I think next week I've GOT to try to get through all of them, even if I stay in the gym an extra 30 minutes to do it. After the next cycle, the rest of the program ends Day 3 with sets of barbell push-ups laddering down every set from the high teens and then a push-up test in the final week. That should fall on labor day, and I think that's a good plan. I'll be at the gym early because of holiday hours, and I begin rehearsing a new show the next day so I'll have a few extra days of rest. More on rehearsing and training at the same time next week.
Monday, August 29, 2011
BLAB Log: Week 6.Day 2
Agile-8
Kneeling Jumps - BWX5, 5X5X3
BB Squat Warm-Up - BarX5, 65X5, 95X5, 135X5
BB Squats - 150X8, 160X6, 170X10
Hip Thrust - BWX12X3
super-set with
Stability Ball Plank - 30sec.X3
DB Reverse Lunge, front foot elevated - 30X10X2
Kneeling jumps made me nervous, but lo and behold the YouTubes don't lie and they are possible. I'd still hesitate to do them with a BB on my back as suggested by the program, but you never know.
Jefit says 170X10 is a PR for the Squat. My first since early June. Yay! This was the first opportunity the program afforded for me to PR in the squat and I'm glad I did. Hopefully I can continue that through the end of the program.
The reverse lunges were odd. I'm going to search for video of this EXACT exercise being done to see if I am on the right path.
Program called for Tabata jump-rope at the end, but the gym doesn't have one. I did a one-mile run instead.
Kneeling Jumps - BWX5, 5X5X3
BB Squat Warm-Up - BarX5, 65X5, 95X5, 135X5
BB Squats - 150X8, 160X6, 170X10
Hip Thrust - BWX12X3
super-set with
Stability Ball Plank - 30sec.X3
DB Reverse Lunge, front foot elevated - 30X10X2
Kneeling jumps made me nervous, but lo and behold the YouTubes don't lie and they are possible. I'd still hesitate to do them with a BB on my back as suggested by the program, but you never know.
Jefit says 170X10 is a PR for the Squat. My first since early June. Yay! This was the first opportunity the program afforded for me to PR in the squat and I'm glad I did. Hopefully I can continue that through the end of the program.
The reverse lunges were odd. I'm going to search for video of this EXACT exercise being done to see if I am on the right path.
Program called for Tabata jump-rope at the end, but the gym doesn't have one. I did a one-mile run instead.
Friday, August 26, 2011
BLAB Log: Week 6.Day 1
Simple-6
BB Bench Warm-up - BarX10, 65X8, 95X5
BB Bench Press - 110X8, 120X6, 130X11
Off-Set, Alternating Med-Ball Push-ups - BWX10, BWX7
Cable Row - 100X12X2, 100X10
super-set with
Lying Triceps Extensions - 60X12X2, 60X9
Face-Pulls - 40X12X2, 30X12
super-set with
DB Zottman Curls - 60X8, 50X7, 30X10
DB Complex (Front Squat, Swing, Curl+Press, Jump Squat) - 25X7, 25X8, 25X9
Bench felt good. Program called for 4+ reps on the last, heaviest set. Jefit projects the 130X11 as a PR which makes me 5 for 5 on Bench PR attempts in this program. That's nice, but I can't help but feel that the little tweaks I'm making in my form might be contributing as much as any strength gains. Oh well, a PR is a PR I suppose.
Speaking of form tweaks, I tried "grabbing" the bench with my legs as Wendler suggests in his 531 manual, but the bench isn't long enough for me to keep a strong arch between my butt and shoulders with my eyes in front of the bar, and still have my knees alongside the bench. Maybe if I pull my heels even further back? Maybe I'll try this on my warm-up sets next round and see if it's feasible. Also, maybe a lot of powerlifters are shorter than me.
Threw chin sets in between bench work-sets. Continue to feel stronger and more explosive since I started mixing up the grips with neutral and over-hand.
Triecps extensions were harder than usual for this weight. Also, my left elbow didn't seem to like them much. Makes me nervous because Paul Carter has ascribed all his elbow tendonitis to heavy free weight extensions. I'm just trying not to lock-out and hope that keeps them healthy. I was hoping to go heavy on these in my next program, but I may have to rethink that.
REALLY had to drop the weight on the Zottman curls. I'm wondering if the combination of the programmed rows and the extra chins caused this. Also, my biceps might have been more involved in the Face-pulls than normal because I'm having to use a seated pulley station and that has a low angle. Maybe I'll try a high-pulley next week and see if that helps.
DB Complex was fun. Might go up 5 lb.'s next week. Would go more, but I'd probably lose gas on the Curl'n'Press.
BB Bench Warm-up - BarX10, 65X8, 95X5
BB Bench Press - 110X8, 120X6, 130X11
Off-Set, Alternating Med-Ball Push-ups - BWX10, BWX7
Cable Row - 100X12X2, 100X10
super-set with
Lying Triceps Extensions - 60X12X2, 60X9
Face-Pulls - 40X12X2, 30X12
super-set with
DB Zottman Curls - 60X8, 50X7, 30X10
DB Complex (Front Squat, Swing, Curl+Press, Jump Squat) - 25X7, 25X8, 25X9
Bench felt good. Program called for 4+ reps on the last, heaviest set. Jefit projects the 130X11 as a PR which makes me 5 for 5 on Bench PR attempts in this program. That's nice, but I can't help but feel that the little tweaks I'm making in my form might be contributing as much as any strength gains. Oh well, a PR is a PR I suppose.
Speaking of form tweaks, I tried "grabbing" the bench with my legs as Wendler suggests in his 531 manual, but the bench isn't long enough for me to keep a strong arch between my butt and shoulders with my eyes in front of the bar, and still have my knees alongside the bench. Maybe if I pull my heels even further back? Maybe I'll try this on my warm-up sets next round and see if it's feasible. Also, maybe a lot of powerlifters are shorter than me.
Threw chin sets in between bench work-sets. Continue to feel stronger and more explosive since I started mixing up the grips with neutral and over-hand.
Triecps extensions were harder than usual for this weight. Also, my left elbow didn't seem to like them much. Makes me nervous because Paul Carter has ascribed all his elbow tendonitis to heavy free weight extensions. I'm just trying not to lock-out and hope that keeps them healthy. I was hoping to go heavy on these in my next program, but I may have to rethink that.
REALLY had to drop the weight on the Zottman curls. I'm wondering if the combination of the programmed rows and the extra chins caused this. Also, my biceps might have been more involved in the Face-pulls than normal because I'm having to use a seated pulley station and that has a low angle. Maybe I'll try a high-pulley next week and see if that helps.
DB Complex was fun. Might go up 5 lb.'s next week. Would go more, but I'd probably lose gas on the Curl'n'Press.
BLAB Log: Week 5.Day 3
Simple-6
Chins - X4, X3
DB Press - 70X15, 70X11
Incline Rear Delt Raise - 50X10X2
Barbell Curl - Empty Curl BarX25X4 w/ minimal rest
This was all fine. I think I was technically supposed to do the empty bar curls with a standard 45 lb. barbell, but the last time I did barbell curls I used 65-75 for my work sets, so I was dubious about being able to do 45X100. Chins feel like they're getting stronger at the close or overhand grip. I also feel more explosive with those grips for some reason. Probably just confidence.
Chins - X4, X3
DB Press - 70X15, 70X11
Incline Rear Delt Raise - 50X10X2
Barbell Curl - Empty Curl BarX25X4 w/ minimal rest
This was all fine. I think I was technically supposed to do the empty bar curls with a standard 45 lb. barbell, but the last time I did barbell curls I used 65-75 for my work sets, so I was dubious about being able to do 45X100. Chins feel like they're getting stronger at the close or overhand grip. I also feel more explosive with those grips for some reason. Probably just confidence.
Monday, August 22, 2011
BLAB Log: Week 5.Day 2
Agile-8
DB Squat jumps - 20X6X2
Squats - 105X5, 125X5
Back extensions - BWX10
super-set with
Plate twists - 25X10X2
Day 2 of the deload week went fine. I decided to pause at the bottom of all my squat warm-ups and my first work set. I suspect that's why my legs were very tired by late the following afternoon, but no biggie.
I also did mixed grip chin sets between most of the programmed sets. Neutral close grip seems to be the easiest, so I will focus on that going forward. I also finished with 25 non-stop push-ups to try to work on my rep strength in that movement. 25 was my target, but it eas probably my limit. RPE was at 10. One more easy day to go before 15 real work sessions.
Saturday, August 20, 2011
BLAB Log: Week 5.Day 1
Simple-6
Thursday, August 18, 2011
BLAB Log: Week 4.Day 3
Simple-6
Chin-ups - warmed-up with band-assisted, then BWX4, BWX3, backed-off with drop-set (No band, band on knee, band on foot)
Neutral Grip-Pulldown - 70X18(?Jefit?), 70X20
super-set with
Standing, Neutral grip DB Press - 60X18, 60X12
Cable Rear Delt Raise - 30X10, 25X10X3
"Run the Rack" DB Curls - 35, 25, 15, 5X8
Core Circuit (Sprint-ups, V-ups, Toe-touches, Hip-ups) X2
Body-weight Complex (Mountain Climbers, Push-ups, Groiners, Burpees) X Fail
Annnnd -10%. Figures that would happen after Tuesday's +10 day. The cable stuff and the curls are fine, but they're cables and curls, ya know? Although, there appears to be a glitch in the Jefit App, wherein in it mis-records some of the weights on super-sets. I think I actually got 26 reps on my first set of pull-downs. I'll have to play with it.
The chins just don't seem to be moving anymore. I've gone up in weight by around 5 lbs. over the last two weeks, but I refuse to accept that as an excuse. I'm gonna try varying grips and see if I can get any more reps that way.
The Core circuit was the only thing I felt good about today, because I was able to complete the prescribed sets/reps. However that back-patting turned into excruciating shoulder-wrenching when I started the BW Complex. Climbers and Groiners are fine (probably because they're already in the Agile-8 warm-up drills I've been doing for months), but our old nemesis the push-up rears it's head once more. The program calls for 3 sets of descending reps on the 4 exercises: 30 MCs, 20 push-ups, 10 groiners, 5 burpees. I was worried, but I got through the 20 push-ups, but after the first burpee I thought I would pass-out. I got through the next set up to the burpees, and I was just done. Workout cancelled at the end. Fuck.
Next week is the "deload" week of light work. These BW complexes come back into the program for chin-up day after that. I hope I can get this. It's damn frustrating to begin a work-out by failing to progress on chin-ups, and end by not being able to finish a conditioning circuit.
Chin-ups - warmed-up with band-assisted, then BWX4, BWX3, backed-off with drop-set (No band, band on knee, band on foot)
Neutral Grip-Pulldown - 70X18(?Jefit?), 70X20
super-set with
Standing, Neutral grip DB Press - 60X18, 60X12
Cable Rear Delt Raise - 30X10, 25X10X3
"Run the Rack" DB Curls - 35, 25, 15, 5X8
Core Circuit (Sprint-ups, V-ups, Toe-touches, Hip-ups) X2
Body-weight Complex (Mountain Climbers, Push-ups, Groiners, Burpees) X Fail
Annnnd -10%. Figures that would happen after Tuesday's +10 day. The cable stuff and the curls are fine, but they're cables and curls, ya know? Although, there appears to be a glitch in the Jefit App, wherein in it mis-records some of the weights on super-sets. I think I actually got 26 reps on my first set of pull-downs. I'll have to play with it.
The chins just don't seem to be moving anymore. I've gone up in weight by around 5 lbs. over the last two weeks, but I refuse to accept that as an excuse. I'm gonna try varying grips and see if I can get any more reps that way.
The Core circuit was the only thing I felt good about today, because I was able to complete the prescribed sets/reps. However that back-patting turned into excruciating shoulder-wrenching when I started the BW Complex. Climbers and Groiners are fine (probably because they're already in the Agile-8 warm-up drills I've been doing for months), but our old nemesis the push-up rears it's head once more. The program calls for 3 sets of descending reps on the 4 exercises: 30 MCs, 20 push-ups, 10 groiners, 5 burpees. I was worried, but I got through the 20 push-ups, but after the first burpee I thought I would pass-out. I got through the next set up to the burpees, and I was just done. Workout cancelled at the end. Fuck.
Next week is the "deload" week of light work. These BW complexes come back into the program for chin-up day after that. I hope I can get this. It's damn frustrating to begin a work-out by failing to progress on chin-ups, and end by not being able to finish a conditioning circuit.
Tuesday, August 16, 2011
BLAB Log: Week 4.Day 2
Agile-8
BB Squat Warm-up - BarX10, 65X8, 95X6, 135X3
BB Squats - 165X5, 175X3, 195X1
Bulgarian Split-Squat Jumps - 10X5X5
Stability Ball Leg-Curls - 3X15
super-set with
Spread-Eagle Sit-ups - 10X15, 25X15X2
60 Sec. Alternating DB Lunges - 30X28, 30X27
Timed One-Mile Run - 9:12
+10% Day, as Paul Carter would say. I injured myself taking 195 out of the rack a month back. I tried to tell myself I was nervous about the weight, but I wasn't. I arched it out of the rack, took a step back with each foot, and it went all the way down and came right back up like bad sushi. Honestly, if not for the scheduled run, I might have taken it for a few more squats. But I didn't, because the whole reason I'm following such a rigid program is to protect myself from myself until I know more about what I'm doing. Regardless, it's nice to ace that weight coming back from the injury and heading into the scheduled deload week.
Just to prove I really am keeping my ego in check, I sure did go right ahead and do those split-squat jumps holding 5 lb. weights, and the timed lunges holding 15's while some of the biggest guys in the gym were doing heavy-ass BB and DB benching all around me. Fuck it. My quads felt like they were going to slide off the front of legs after that shit. Getting the work in.
I felt like crap heading into the gym today after getting no sleep due to house-guests over the weekend, and yet I was able to do the sit-ups with a 25 lb. plate, after having to ditch a 10 lb. plate in favor of BW last week. There really is no forecasting how you're gonna do in the gym.
Likewise, I knocked 43(!) seconds off my previous best time on the 1-mile run. Kind of makes me sad that the timed runs are now over. Oh well, I'm sure Joe D. has something planned that will kick my ass down to humble in whole new ways. Also, after the first deload week, I'm allowed to max out the reps on my last squat set. So in two weeks, after the deload, if I can take that last set of 175 to 10 reps, Jefit says that's a PR. I've been setting rep PR's on my last bench sets, and I hope to start doing that with squats as well.
BB Squat Warm-up - BarX10, 65X8, 95X6, 135X3
BB Squats - 165X5, 175X3, 195X1
Bulgarian Split-Squat Jumps - 10X5X5
Stability Ball Leg-Curls - 3X15
super-set with
Spread-Eagle Sit-ups - 10X15, 25X15X2
60 Sec. Alternating DB Lunges - 30X28, 30X27
Timed One-Mile Run - 9:12
+10% Day, as Paul Carter would say. I injured myself taking 195 out of the rack a month back. I tried to tell myself I was nervous about the weight, but I wasn't. I arched it out of the rack, took a step back with each foot, and it went all the way down and came right back up like bad sushi. Honestly, if not for the scheduled run, I might have taken it for a few more squats. But I didn't, because the whole reason I'm following such a rigid program is to protect myself from myself until I know more about what I'm doing. Regardless, it's nice to ace that weight coming back from the injury and heading into the scheduled deload week.
Just to prove I really am keeping my ego in check, I sure did go right ahead and do those split-squat jumps holding 5 lb. weights, and the timed lunges holding 15's while some of the biggest guys in the gym were doing heavy-ass BB and DB benching all around me. Fuck it. My quads felt like they were going to slide off the front of legs after that shit. Getting the work in.
I felt like crap heading into the gym today after getting no sleep due to house-guests over the weekend, and yet I was able to do the sit-ups with a 25 lb. plate, after having to ditch a 10 lb. plate in favor of BW last week. There really is no forecasting how you're gonna do in the gym.
Likewise, I knocked 43(!) seconds off my previous best time on the 1-mile run. Kind of makes me sad that the timed runs are now over. Oh well, I'm sure Joe D. has something planned that will kick my ass down to humble in whole new ways. Also, after the first deload week, I'm allowed to max out the reps on my last squat set. So in two weeks, after the deload, if I can take that last set of 175 to 10 reps, Jefit says that's a PR. I've been setting rep PR's on my last bench sets, and I hope to start doing that with squats as well.
Monday, August 15, 2011
BLAB Log: Week 4.Day 1
Simple-6
BB Bench Warm-up - BarX10, 65X10, 95X8, 115X5, 135X3
BB Bench - 125X5, 130X3, 145X6
Incline DB Bench - 45'sX25, 45'sX16
One-Arm DB Row - 70X8, 70X8, 75X8, 75X8
super-set with
Rope Push-downs - 40X8X4
BB Shrug - 155X8, 160X8, 165X8
super-set with
Incline DB Rear-Delt Raise - 50X8X3
Barbell Complex (DL, Bent Row, Hang Clean, Push Press, Back Squat) - 65X10, 45X10X3
Ha, I wasn't paying attention to my programmed work-set weights for the bench and over-shot that weight with my warm-ups. Just shows I'm getting stronger in the bench, hopefully. The 145X6 projects as a PR according to Jefit. My previous best when I was at B@lly and working with suspect weights was 155X2, so I think it's true. However, I really think my form is getting more locked in, and that is likely playing a large part as well.
Speaking of that, the heavy lifters were working in the gym today, and I got to watch them bench at the same time as me and compare our set-ups. These guys are doing the full PL form where they set-up with their heads way behind the bar, plant the balls of their feet there, and then pull everything else in front of the bar. Extreme arch so that only the traps and head are on the bench, and their heels are way off the ground. For myself, I put my eyes right behind the bar, pull my feet back as far as I can without my heel rising off the ground, then I pull myself forward so that my eyes are just in front of the bar. My heels come off the ground a little, but I manage to keep my butt on the bench. I then push on the up-rights to make sure my shoulders are tight together and making a nice solid surface with my traps for me to press against. I grab the bar with my middle-finger on the rings, squeeze and "pull the bar apart," take a lot of air into my belly, and take the bar out. If it's a work-set, I will pause at the top and take new air into my belly before taking the press. I let the bar come down in a natural path (about to my diaphragm), then I focus on pressing it back up in the same groove. I also focus on keeping my elbows tucked coming in and out of the bottom of the press, but letting them flare at lock-out. This is feeling pretty good for now, and I'm hitting PR's. I don't know if it is going to be stable enough as the weight keeps increasing though. Looseness was one of my big problems at B@lly. The bar swaying side-to-side as it came out of the rack, etc.
Figuring out this form has been a bit nerve-racking. The fact seems to be that there are many ways to interpret what constitutes strong in the bench. So much of the stuff I read is geared towards power-lifting, which emphasizes that big arch that helps hit big numbers at meets. But I'm not going to do PL meets. Then when I read Rippetoe, he has you starting with the head and shoulders in final position in front of the bar, feet flat and shins at 90 degrees, and with just enough arch that a flat hand can slide between the back and the bench. He also has trainees keep the elbows out at about 60 degrees during the press. So PL form de-emphasizes the chest, and puts more of the weight on the triceps and the lats, which helps to move more weight. Rippetoe's method uses more chest and shoulders. I asked Paul Carter about form, and he said I'd have to figure it out for myself, and I guess that's what I'm doing. To clarify, my goal is this: Use the Bench Press to Get Stronger. This doesn't mean I'm trying to build up my chest, but it I'm not sure it means that I need to build the biggest bench possible which would involve the PL-style extreme arch. So for now, I'm settling on this hybrid with maximum arch while keeping the butt on the bench and feet almost flat. As the weight goes up I'll just have to make adjustments as necessary.
Back to the session, all the assistance stuff went great. If the one-armed DB rows, continue to have higher numbers than cable rows and/or pull-downs, I'm gonna want to know what that's about. Am I being a wimp on the cable stuff, or just cheating more with the DB? Probably the latter, as I don't think I've ever heard of anybody being more tentative on machines. Whatever. Right now it's just fun to be increasingly rowing weights from the fat end of the rack.
I should mention that I was totally out of gas for the BB complexes. I think it was probably a combination of only having a shake that day prior to training, and having house-guests/staying up late the night before. I started with the same weight as last time, but almost couldn't finish the set. The cleans are always a momentum killer for me on these, but this time I just didn't have any reserves. I was facing a mirror and my eyes literally went wide with surprise and concern on the first clean. Pretty funny. I pulled all the weight off after the first set, and barely managed to get through the rest of the sets/reps. Hey, dummy, eat and sleep! Tip o' the hat to you , Joe Defranco. These finishers are definitely exposing all kinds of holes in my training.
BB Bench Warm-up - BarX10, 65X10, 95X8, 115X5, 135X3
BB Bench - 125X5, 130X3, 145X6
Incline DB Bench - 45'sX25, 45'sX16
One-Arm DB Row - 70X8, 70X8, 75X8, 75X8
super-set with
Rope Push-downs - 40X8X4
BB Shrug - 155X8, 160X8, 165X8
super-set with
Incline DB Rear-Delt Raise - 50X8X3
Barbell Complex (DL, Bent Row, Hang Clean, Push Press, Back Squat) - 65X10, 45X10X3
Ha, I wasn't paying attention to my programmed work-set weights for the bench and over-shot that weight with my warm-ups. Just shows I'm getting stronger in the bench, hopefully. The 145X6 projects as a PR according to Jefit. My previous best when I was at B@lly and working with suspect weights was 155X2, so I think it's true. However, I really think my form is getting more locked in, and that is likely playing a large part as well.
Speaking of that, the heavy lifters were working in the gym today, and I got to watch them bench at the same time as me and compare our set-ups. These guys are doing the full PL form where they set-up with their heads way behind the bar, plant the balls of their feet there, and then pull everything else in front of the bar. Extreme arch so that only the traps and head are on the bench, and their heels are way off the ground. For myself, I put my eyes right behind the bar, pull my feet back as far as I can without my heel rising off the ground, then I pull myself forward so that my eyes are just in front of the bar. My heels come off the ground a little, but I manage to keep my butt on the bench. I then push on the up-rights to make sure my shoulders are tight together and making a nice solid surface with my traps for me to press against. I grab the bar with my middle-finger on the rings, squeeze and "pull the bar apart," take a lot of air into my belly, and take the bar out. If it's a work-set, I will pause at the top and take new air into my belly before taking the press. I let the bar come down in a natural path (about to my diaphragm), then I focus on pressing it back up in the same groove. I also focus on keeping my elbows tucked coming in and out of the bottom of the press, but letting them flare at lock-out. This is feeling pretty good for now, and I'm hitting PR's. I don't know if it is going to be stable enough as the weight keeps increasing though. Looseness was one of my big problems at B@lly. The bar swaying side-to-side as it came out of the rack, etc.
Figuring out this form has been a bit nerve-racking. The fact seems to be that there are many ways to interpret what constitutes strong in the bench. So much of the stuff I read is geared towards power-lifting, which emphasizes that big arch that helps hit big numbers at meets. But I'm not going to do PL meets. Then when I read Rippetoe, he has you starting with the head and shoulders in final position in front of the bar, feet flat and shins at 90 degrees, and with just enough arch that a flat hand can slide between the back and the bench. He also has trainees keep the elbows out at about 60 degrees during the press. So PL form de-emphasizes the chest, and puts more of the weight on the triceps and the lats, which helps to move more weight. Rippetoe's method uses more chest and shoulders. I asked Paul Carter about form, and he said I'd have to figure it out for myself, and I guess that's what I'm doing. To clarify, my goal is this: Use the Bench Press to Get Stronger. This doesn't mean I'm trying to build up my chest, but it I'm not sure it means that I need to build the biggest bench possible which would involve the PL-style extreme arch. So for now, I'm settling on this hybrid with maximum arch while keeping the butt on the bench and feet almost flat. As the weight goes up I'll just have to make adjustments as necessary.
Back to the session, all the assistance stuff went great. If the one-armed DB rows, continue to have higher numbers than cable rows and/or pull-downs, I'm gonna want to know what that's about. Am I being a wimp on the cable stuff, or just cheating more with the DB? Probably the latter, as I don't think I've ever heard of anybody being more tentative on machines. Whatever. Right now it's just fun to be increasingly rowing weights from the fat end of the rack.
I should mention that I was totally out of gas for the BB complexes. I think it was probably a combination of only having a shake that day prior to training, and having house-guests/staying up late the night before. I started with the same weight as last time, but almost couldn't finish the set. The cleans are always a momentum killer for me on these, but this time I just didn't have any reserves. I was facing a mirror and my eyes literally went wide with surprise and concern on the first clean. Pretty funny. I pulled all the weight off after the first set, and barely managed to get through the rest of the sets/reps. Hey, dummy, eat and sleep! Tip o' the hat to you , Joe Defranco. These finishers are definitely exposing all kinds of holes in my training.
Friday, August 12, 2011
BLAB Log: Week 3.Day 3
Simple-6
Chin-Ups - Band-Asst.(Foot)X10X2, BA (Knee)X5, BWX4, BWX3, BA (Knee)X5, BA (Foot)X10
Pull-Down (Neutral Grip) - 70X23, 70X18
super-set with
DB Standing Presses (Neutral) - 30'sX18, 30'sX12
Cable Rear Delt Raise - 30X10, 25X10X3
"Run the Rack" DB Curls - (30, 20, 15, 8, 5) X8
Core Circuit X 2
Timed Pushups - 50X4:25
Crap session. -10% as Paul Carter might say. Some possible progress on the chin-ups. Not in reps, obviously, but in technique. I really tried to go all out on the band-assisted sets instead of treating them as warm-ups/downs and I felt it a lot more in my lats so I'll be sure to get after every chin-set no matter what going forward. I really, really want to progress to weighted chins.
On a hopefully related note, I was able to jump up 10 lbs. on the pull-downs pretty easily. Initially I thought that was due to the grip change, but since the DB presses didn't get a similar benefit I'm hoping that's real progress on back strength.
Bent over cable raises were very nostalgic. The sets went well, but it was disconcerting because I kept flashing back to my mid-twenties when I used to do a lot of body-building style weight lifting, so-called "bro-splits," etc. Nevertheless, it was kind of fun. I had just watched some of the Indigo-3G training videos, and picked up some possible form tips for laterals from Christian Thibaudeau. He didn't say this explicitly, but when I was doing the reps, rather than think about bringing the weight up in an arc, I though more about throwing the weight sideways. I actually picked a target in my peripheral vision that was on the same plane as my shoulders, and threw the weight towards that target without letting go. I believe I was able to take my traps and back out of the peak contraction portion of the movement in this way. Little bit of an ego-check on the weight to do this, but I think it was right.
Started off too light on the curls, and had way more reps in the tank on the lower weights. Have to go up 5-10 lbs. next week. Even if I have to muscle up the last few sets of the opening weight, I think the final reps on the lower weights will be under more fatigue.
I continue to suck at direct ab work. No strength or endurance there at all. Had to pull back from all the prescribed reps as my abs were starting to cramp half way through the 2nd movement of the first set. Likewise, the push-ups actually LOST time from last week. This really sucks because I looked at the program this morning, and realized the timed push-ups are over, and I never actually got to the prescribed hundred. I don't feel okay about this. For those of you (imaginary) that are keeping track, the list of things I suck at and now feel compelled to keep in a program no matter what are: chins, push-ups, direct ab work, and single-leg squat variations. Looking at that list, I realize probably anything where body-weight makes up a significant portion of the overall load may be lagging for me. Except for dips. For whatever reason those were going fine when I worked them into WS4SB prior to starting BLAB. I even started strapping on weight with a dip-belt. Maybe I've got good dip genes or something. Anyway, I like chins and single-leg squat stuff is growing on me, but I hate the push-ups and the ab work. That tells me I HAVE to make sure to keep it in future programs. When I start 531 this fall, I've got to remember to find where this stuff plugs-in. I know Wendler uses hanging-ab raises with the feet coming all the way up as ab work, but I'm wodering if I shouldn't take the ab circuit progressions out of BLAB and put them on my 531 schedule. Food for thought.
Speaking of food, I started with protein supplements yesterday. It was just to damn hard to try and get all the protein in from food, and attempting to do so was screwing up my cooking. The wife was never totally pleased that I kept substituting additional meats for carbs whenever I cooked big portions of things. Hopefully now I can feel more comfortable churning out rice and starchy vegetable sides.
Chin-Ups - Band-Asst.(Foot)X10X2, BA (Knee)X5, BWX4, BWX3, BA (Knee)X5, BA (Foot)X10
Pull-Down (Neutral Grip) - 70X23, 70X18
super-set with
DB Standing Presses (Neutral) - 30'sX18, 30'sX12
Cable Rear Delt Raise - 30X10, 25X10X3
"Run the Rack" DB Curls - (30, 20, 15, 8, 5) X8
Core Circuit X 2
Timed Pushups - 50X4:25
Crap session. -10% as Paul Carter might say. Some possible progress on the chin-ups. Not in reps, obviously, but in technique. I really tried to go all out on the band-assisted sets instead of treating them as warm-ups/downs and I felt it a lot more in my lats so I'll be sure to get after every chin-set no matter what going forward. I really, really want to progress to weighted chins.
On a hopefully related note, I was able to jump up 10 lbs. on the pull-downs pretty easily. Initially I thought that was due to the grip change, but since the DB presses didn't get a similar benefit I'm hoping that's real progress on back strength.
Bent over cable raises were very nostalgic. The sets went well, but it was disconcerting because I kept flashing back to my mid-twenties when I used to do a lot of body-building style weight lifting, so-called "bro-splits," etc. Nevertheless, it was kind of fun. I had just watched some of the Indigo-3G training videos, and picked up some possible form tips for laterals from Christian Thibaudeau. He didn't say this explicitly, but when I was doing the reps, rather than think about bringing the weight up in an arc, I though more about throwing the weight sideways. I actually picked a target in my peripheral vision that was on the same plane as my shoulders, and threw the weight towards that target without letting go. I believe I was able to take my traps and back out of the peak contraction portion of the movement in this way. Little bit of an ego-check on the weight to do this, but I think it was right.
Started off too light on the curls, and had way more reps in the tank on the lower weights. Have to go up 5-10 lbs. next week. Even if I have to muscle up the last few sets of the opening weight, I think the final reps on the lower weights will be under more fatigue.
I continue to suck at direct ab work. No strength or endurance there at all. Had to pull back from all the prescribed reps as my abs were starting to cramp half way through the 2nd movement of the first set. Likewise, the push-ups actually LOST time from last week. This really sucks because I looked at the program this morning, and realized the timed push-ups are over, and I never actually got to the prescribed hundred. I don't feel okay about this. For those of you (imaginary) that are keeping track, the list of things I suck at and now feel compelled to keep in a program no matter what are: chins, push-ups, direct ab work, and single-leg squat variations. Looking at that list, I realize probably anything where body-weight makes up a significant portion of the overall load may be lagging for me. Except for dips. For whatever reason those were going fine when I worked them into WS4SB prior to starting BLAB. I even started strapping on weight with a dip-belt. Maybe I've got good dip genes or something. Anyway, I like chins and single-leg squat stuff is growing on me, but I hate the push-ups and the ab work. That tells me I HAVE to make sure to keep it in future programs. When I start 531 this fall, I've got to remember to find where this stuff plugs-in. I know Wendler uses hanging-ab raises with the feet coming all the way up as ab work, but I'm wodering if I shouldn't take the ab circuit progressions out of BLAB and put them on my 531 schedule. Food for thought.
Speaking of food, I started with protein supplements yesterday. It was just to damn hard to try and get all the protein in from food, and attempting to do so was screwing up my cooking. The wife was never totally pleased that I kept substituting additional meats for carbs whenever I cooked big portions of things. Hopefully now I can feel more comfortable churning out rice and starchy vegetable sides.
Wednesday, August 10, 2011
BLAB Log: Week 3.Day2
Agile-8
Squat Warm-up - 45X10, 65X10, 95X5, 115X5, 135X3
Squats - 160X6, 170X4, 185X2
Bulgarian Split-Squat Jumps - BWX5X4
Stability Ball Leg Curls - BWX15X3
super-set with
Spead-Eagle Sit-Ups - BWX15, 5X15, BWX15
DB Alternating Lunges - 30X9, 30X11
Timed One-Mile Run - 10:09
Squats felt pretty good. Totally reinforced the decision to go on a more structured program, however. When I threw my back out squatting a few weeks back, I did 185X5 and then tried to take out 195 for a 5 rep. PR. So this 185 made me nervous even thought I've had more weight on my back for 2 reps in the past. The extra warm-ups still feel right for reinforcing technique prior to the work-sets. The bar felt kind of heavy but I just think that was the yips I had about the number. The reps actually felt easier on 185 than they did on the 160.
Split-squat jumps are funny.
In the previous vein of chin-ups and push-ups, we had a whole new edition of "you never spent any time on these before, and lo and behold you suck at them" with the weighted sit-ups. I've never really done a lot of direct ab work in the past, so I did the first set with no weight, and of course they were hard. I added a measly 5 lb. plate to the second set and almost couldn't finish, so I dropped it for the final set. Next week, I'll try starting off with a 10, and see if I can (safely) muscle through the reps with rests if necessary.
Even though my time on the run was longer than last week, the program only called for me to beat Week 1, which I did, AND I did the whole mile without walking. I just started off at a much milder trot and maintained that for the duration.
I had a call-back later in the night that ended up being a one-hour cardio session of theatre games. Didn't get home till after 11:30, got up today at 6:15 and feel like a smudge. Good thing we have dinner plans tonight, and house-guests coming tomorrow that I have to finish cleaning up for. Otherwise I might actually be able to rest. Accordingly, I expect Thursdays session to be a massacre. I don't know how I'm gonna get those 100 push-ups on an empty tank...
Squat Warm-up - 45X10, 65X10, 95X5, 115X5, 135X3
Squats - 160X6, 170X4, 185X2
Bulgarian Split-Squat Jumps - BWX5X4
Stability Ball Leg Curls - BWX15X3
super-set with
Spead-Eagle Sit-Ups - BWX15, 5X15, BWX15
DB Alternating Lunges - 30X9, 30X11
Timed One-Mile Run - 10:09
Squats felt pretty good. Totally reinforced the decision to go on a more structured program, however. When I threw my back out squatting a few weeks back, I did 185X5 and then tried to take out 195 for a 5 rep. PR. So this 185 made me nervous even thought I've had more weight on my back for 2 reps in the past. The extra warm-ups still feel right for reinforcing technique prior to the work-sets. The bar felt kind of heavy but I just think that was the yips I had about the number. The reps actually felt easier on 185 than they did on the 160.
Split-squat jumps are funny.
In the previous vein of chin-ups and push-ups, we had a whole new edition of "you never spent any time on these before, and lo and behold you suck at them" with the weighted sit-ups. I've never really done a lot of direct ab work in the past, so I did the first set with no weight, and of course they were hard. I added a measly 5 lb. plate to the second set and almost couldn't finish, so I dropped it for the final set. Next week, I'll try starting off with a 10, and see if I can (safely) muscle through the reps with rests if necessary.
Even though my time on the run was longer than last week, the program only called for me to beat Week 1, which I did, AND I did the whole mile without walking. I just started off at a much milder trot and maintained that for the duration.
I had a call-back later in the night that ended up being a one-hour cardio session of theatre games. Didn't get home till after 11:30, got up today at 6:15 and feel like a smudge. Good thing we have dinner plans tonight, and house-guests coming tomorrow that I have to finish cleaning up for. Otherwise I might actually be able to rest. Accordingly, I expect Thursdays session to be a massacre. I don't know how I'm gonna get those 100 push-ups on an empty tank...
Sunday, August 7, 2011
BLAB Log: Week 3.Day 1
BB Bench, warm-up sets - 45X10, 65X10, 95X5, 115X3
BB Bench - 120X6, 130X4, 140X7
DB Incline Bench - 80X26, 80X16
One-arm DB Row - 50X10, 60X10, 65, X10, 65X10
superset with
Rope Pushdowns - 25X10, 30X10, 35X10, 35X10
BB Shrugs - 95X10, 115X10, 135X10
superset with
DB Incline Delt Flyes - 25X12, 25X12, 25X12
BB Complex (pulls, bent rows, hang cleans, push press, squats) - 65X10, 55X10, 50X10, 45X10
I mentioned I was going to add more increments to my ME warm-up sets for squats, and I've decided to do that for all my "heavy" lifts. You can see that here where I added the 65 lb. set. Bench went well. The last set called for 2+ reps and I got 7. According to Jefit, that is a perceived max PR. Since that includes the innacurate, and allegedly lighter-than-advertised weight I was lifting at B@lly, I feel pretty good about that.
I haven't done one-arm rows in over a decade, so I wasn't sure where to start. I see a lot of talk about Kroc rows, which are vaguely described as one-arm rows for reps with "a ridiculous amount of weight." I'm a little confused about that because I don't understand why you would do this lift with less weight than you think you can handle for the target reps. I thought maybe brief rests were involved, but I just saw video of Wendler doing these, and he went non-stop from the first to last rep. Whatever, I worked up to the most I could get for the 10 reps.
Speaking of B@lly, I was doing the rope extensions, and I was using around the same weight as I had used at the cable station in the free-weight section of that gym. But they had another cable station in the machines area where I would have to more than double the "weight." What is that? I understand that having more pulleys etc. in-line with the transfer of force reduces the amount of work required to move a given amount of weight, but shouldn't they relabel the plates so that we have an accurate idea of how much force we're generating? Just sayin'.
Well the bar-bell complexes have been getting harder with the sets going up every week per the program, but I've decided to increase the difficulty by adding weight every week. Defranco is vague on this point. The program as written seems to imply an empty bar, but the example YouTubes show a trainee with a weighted bar. Last week, I added a 5er to each side for the first two sets, and this week I decided to work down from a 10 on each side to just the bar. I don't know how hard this "finisher" is supposed to be, but this was brutal and I'm keeping it. However, on the middle two sets I had to set the bar down between reps 5 and 6 of the cleans because my forearms felt like they were going to rip open. I have zero practicle knowledge of proper clean technique, but I must be doing something wrong because I did straight-up curls on the last set and it didn't burn at all. I'll take a look at some Rippetoe stuff and see if I can figure out what I'm doing wrong.
BB Bench - 120X6, 130X4, 140X7
DB Incline Bench - 80X26, 80X16
One-arm DB Row - 50X10, 60X10, 65, X10, 65X10
superset with
Rope Pushdowns - 25X10, 30X10, 35X10, 35X10
BB Shrugs - 95X10, 115X10, 135X10
superset with
DB Incline Delt Flyes - 25X12, 25X12, 25X12
BB Complex (pulls, bent rows, hang cleans, push press, squats) - 65X10, 55X10, 50X10, 45X10
I mentioned I was going to add more increments to my ME warm-up sets for squats, and I've decided to do that for all my "heavy" lifts. You can see that here where I added the 65 lb. set. Bench went well. The last set called for 2+ reps and I got 7. According to Jefit, that is a perceived max PR. Since that includes the innacurate, and allegedly lighter-than-advertised weight I was lifting at B@lly, I feel pretty good about that.
I haven't done one-arm rows in over a decade, so I wasn't sure where to start. I see a lot of talk about Kroc rows, which are vaguely described as one-arm rows for reps with "a ridiculous amount of weight." I'm a little confused about that because I don't understand why you would do this lift with less weight than you think you can handle for the target reps. I thought maybe brief rests were involved, but I just saw video of Wendler doing these, and he went non-stop from the first to last rep. Whatever, I worked up to the most I could get for the 10 reps.
Speaking of B@lly, I was doing the rope extensions, and I was using around the same weight as I had used at the cable station in the free-weight section of that gym. But they had another cable station in the machines area where I would have to more than double the "weight." What is that? I understand that having more pulleys etc. in-line with the transfer of force reduces the amount of work required to move a given amount of weight, but shouldn't they relabel the plates so that we have an accurate idea of how much force we're generating? Just sayin'.
Well the bar-bell complexes have been getting harder with the sets going up every week per the program, but I've decided to increase the difficulty by adding weight every week. Defranco is vague on this point. The program as written seems to imply an empty bar, but the example YouTubes show a trainee with a weighted bar. Last week, I added a 5er to each side for the first two sets, and this week I decided to work down from a 10 on each side to just the bar. I don't know how hard this "finisher" is supposed to be, but this was brutal and I'm keeping it. However, on the middle two sets I had to set the bar down between reps 5 and 6 of the cleans because my forearms felt like they were going to rip open. I have zero practicle knowledge of proper clean technique, but I must be doing something wrong because I did straight-up curls on the last set and it didn't burn at all. I'll take a look at some Rippetoe stuff and see if I can figure out what I'm doing wrong.
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