LRB Diet - Day 26
BW - ?189?
Squats -
BarX10
95X7
135, 150X5
170X3
195X8
BB Rows -
BarX15
95X8
135X8
115X15
High-Pulls -
115, 135, 145, 155, 155, 155X5
Dips - BWX8, 12, 16, 4, 6
I was pressed for time getting ready to go out of town for the weekend, and had to settle for going to the L@Fitness (formerly B@llys) near my home. 189 seemed like such a drastic drop-off from my last weigh-in that I'm suspicious of the scale. However, when I set it down to Zero pounds, it counter-balanced correctly so who knows.
I need to be better about putting my head down and doing work when I'm in a strange gym; I always feel wound tight and get a little off my game wanting to get in and get out as fast as possible. For this session that was manifested by skipping mobility warm-ups and all my core work. I'll have to make up for all of that in spades next time I'm in the gym.
Nevertheless everything went pretty well. Squats felt solid, and the results are in-line with steady progress after I reset my form.
I couldnt' really do Pendlays here because I didn't have access to bumper plates at this gym. So BB Rows trying go keep my low-back parallel to the ground and using a brief dead hang at the bottom of each rep to try and simulate a dead-stop row as much as possible. The results were predictably slightly off from previous sessions.
For the 2nd month of LRB Dieting, I'm adding in some additional shoulder/trap work inspired by a CNP article. One of the reasons for choosing now to take my first ever stab at strict dieting, is because I'm going to a sort of weekend camping reunion of college friends at the end of September. While I'm trying to trim up, I thought I'd also take a stab at building some "movie star" shoulders. Kind of silly, but also fun. So for this day, I'm adding in High-Pulls, a movement I've never done, but always wanted to try. These are done incredibly NOT as a textbook version of the Olympic accessory, but more as an explosive, cheating upright row. One cool bit of synergy here, is that it seemed to work out very well to use the weight from the back-off set of bent rows as the warm-up weight for the high-pulls. I worked up to 155, where I was having to really use explosiveness and much face-scrunching to get the 5th rep, and knocked out 3 of those sets. I used straps on this movement as well. I really liked this movement, and my delts felt really sore the next day.
Dips were a bit wonky because this gym has a weird, trapezoidal dip apparatus. Again, getting past this sort of thing is something I need to be able to do. It's dumb to only be able to have good workouts in my regular gym. Regardless, my target was to ladder up to, and back down from 16 reps. I got that top set, but the back off sets were completely crap.
Showing posts with label Bally. Show all posts
Showing posts with label Bally. Show all posts
Monday, August 20, 2012
Monday, March 5, 2012
UB: Conditioning Week 1. Squat, Deads and Sprints
Defranco Mobility
Squats -
BarX10
135X5
185X5
225X2
255X2X3
Deadlift -
135X5
185X5
225X5
Incline Sprints - 30 yardsX8, 10 minutes
Couldn't get to my gym during their Sunday hours today, so I went back up to my old gym (formerly B@llys, now L@ Fitness) and weasled a free session.
Squats felt heavy. I think. I don't know. My hips feel sore around my pelvic bone all the time lately, plus I might have the yips a little bit from dumping 265 over my head last week. In fact my first rep of 255 almost went that way as I got to far forward on my feet coming out of the hole. So I've got a mental war to fight with Squats to get them back on track. I've mentioned this before, but I'm gonna see how much they guy that runs my gym wants to charge to form-doctor my lifts; squat in particular. Anyway, after the first set the next two were hard but fine. Similar to the bench doubles on Friday, plus the mental issue I have with these.
The main reason I left this gym was because pulling was such a chore. There's no area for it, so you have to take a bar from somewhere else. Since no one was in a hurry to squat (they rarely are at this place), I took the bar out of the rack and set up next to it. Also, their plates aren't round, so you often have to reset between reps as the bar shifts all over the place. Happened really bad on my 185 set. Anyway, all these felt fast and easy, and I felt like a little bit of a bad-ass doing these in this gym. I resisted the temptation to keep adding weight/sets to freak out the squares, though. Zero point in trying to show that you're stronger than anybody that works out in a place like that.
Later that afternoon, I went to the stretch of side-walk by my house I use for incline sprints (there's another area by my gym I use sometimes). I shot for 70% effort and a steady walk back. 8 sprints in 10 minutes is at least 2-3 short of my better showings in this distance, and that's probably where I want to be to start. I think a good target for the last week would be 20 sprints in 15 minutes, or about 4 sprints every 3 minutes. That would mean adding 1 minute, and 2-3 sprints per week. I'll aim for that pace, and adjust as necessary.
Squats -
BarX10
135X5
185X5
225X2
255X2X3
Deadlift -
135X5
185X5
225X5
Incline Sprints - 30 yardsX8, 10 minutes
Couldn't get to my gym during their Sunday hours today, so I went back up to my old gym (formerly B@llys, now L@ Fitness) and weasled a free session.
Squats felt heavy. I think. I don't know. My hips feel sore around my pelvic bone all the time lately, plus I might have the yips a little bit from dumping 265 over my head last week. In fact my first rep of 255 almost went that way as I got to far forward on my feet coming out of the hole. So I've got a mental war to fight with Squats to get them back on track. I've mentioned this before, but I'm gonna see how much they guy that runs my gym wants to charge to form-doctor my lifts; squat in particular. Anyway, after the first set the next two were hard but fine. Similar to the bench doubles on Friday, plus the mental issue I have with these.
The main reason I left this gym was because pulling was such a chore. There's no area for it, so you have to take a bar from somewhere else. Since no one was in a hurry to squat (they rarely are at this place), I took the bar out of the rack and set up next to it. Also, their plates aren't round, so you often have to reset between reps as the bar shifts all over the place. Happened really bad on my 185 set. Anyway, all these felt fast and easy, and I felt like a little bit of a bad-ass doing these in this gym. I resisted the temptation to keep adding weight/sets to freak out the squares, though. Zero point in trying to show that you're stronger than anybody that works out in a place like that.
Later that afternoon, I went to the stretch of side-walk by my house I use for incline sprints (there's another area by my gym I use sometimes). I shot for 70% effort and a steady walk back. 8 sprints in 10 minutes is at least 2-3 short of my better showings in this distance, and that's probably where I want to be to start. I think a good target for the last week would be 20 sprints in 15 minutes, or about 4 sprints every 3 minutes. That would mean adding 1 minute, and 2-3 sprints per week. I'll aim for that pace, and adjust as necessary.
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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