My goals for the LRB Split and Strong-15 Short Cycle boil down to:
1) Chase Rep PRs in assistance work to build supporting musculature.
2) Focus on the Squat overall.
3) Eat real food, prepared by myself as much as possible, and try to eat "normally."
More detail on each of these.
1) Rep PRs. I covered a lot of the Rep PRs under the LRB Split here. DB OHP, T-Bar Rows, Fronts, GMs, RDLs.
Under the Strong-15 Short, I had Rep PRs in Bench, Incline Bench, and more RDLs. Additionally, the way Paul Carter programs Squats and Deads, you could look at my back-off sets as volume PRs. 5 sets of 3 for both Pause Squats and Deadlifts after working up to the day's single. In my last Deadlift workout, I backed-off to 4 sets of 3 with 295. Now I've lifted 295X8 before, but the density of volume is even more here, AND the bar speed was fast on all the reps. For Pause Squats, at the end of the Strong-15 I did 1 set of 3 with 215. At the end of the Short Cycle, I did 3 sets of 3 with that same weight.
Leg Presses were also introduced and used in both cycles and the weight/reps were pushed throughout; you could say weight/rep PRs and volume PRs were set on that as well, but 1) it's a machine and therefore highly variable and 2) it's a seldom used exercise for me and so is ripe for improvement.
2) Squat Focus. For the LRB Split, I wanted to emphasize quad development as much as possible, so I did Front Squats on both leg days. On the heavy squat day, I did 4 sets of 10 with fronts after my back squats, and on on light squat day, fronts were my main movement. The program calls for working up to a few fast triples on that movement, however I over-rode that, and pushed for max reps on the last set 531-style. I set Rep PRs every week on that day. This was all in addition to Leg Presses, BW Lunges, and Leg Extensions. Really trying to take what Dan Green says to heart.
For the Strong-15 Short, I decided to back all my goals down from what I did on the full Strong-15 earlier this year. I decided for Bench and Deadlift I would program so that my top single at the end of the cycle would be my Everyday Max (EDM), 175 and 315 respectively. For squat I programmed to hit 255, or 10 lbs. over what I thought my EDM was.
The culmination of the squat focus was that I killed my pause squats and top singles every week, including the EDM+10 in the last week. And my legs are bigger.
3) Diet and Food Prep. Not a lot to say here. I'm an avid cook, so the main thing was making time one day a week to cook a large amount of lifting friendly food. This mostly consisted of a variety of grilled meat with some vegetables and rice on the side. No supplements, and minimized eating out as much as possible. Over the two cycles my weight slowly and steadily climbed from the low 190s to the low 200s. About an 8-10 lb. swing, or about a pound a week.
Conclusion. I had a great time running these. I looked forward to every training session and felt like I got a lot of good feedback from what I ran. I set modest goals and hit them. Now I can only hope I'm setting the stage for continued progress. It's been an awfully slow climb for me this last year and a half considering how light my weights are. I'm pretty good about not comparing myself to what other people are doing, but because I like to read up about this stuff it's hard not to notice 175 lb. guys on straight linear progression squatting 450. I want weight on the bar, but I've just got to be patient and believe it will come if I keep putting in the work and the time on a consistent basis.
Showing posts with label LRB Split. Show all posts
Showing posts with label LRB Split. Show all posts
Monday, August 19, 2013
Tuesday, July 23, 2013
LRB 365: LRB Split. In Review
This will be short, as I suspect the LRB Split and the Strong-15 Short cycle go hand-in-hand in a way that will result in a more complete picture emerging at the end of that 2nd cycle.
Generally speaking, the goals for this cycle were to maintain top-end strength on the main lifts relative to where they've been during the conditioning cycle, while allowing some more carbs back into the diet in order to stimulate muscle growth by going hard with the assistance lifts.
My bodyweight started out hovering in the 192 range at the end of the conditioning cycles, and by the end of the LRB Split was hovering around 195-196.
I set the following PRs on assistance work in chronological order:
RDL:
205X8
225X9
245X10 (with straps)
DB OHP:
20sX25
25sX35
30sX28
Front Squats:
135X10
145X8
155X9
T-Bar Rows:
95X8
110X7
Barbell Rows:
145X9
Good Mornings were a new movement to me with this cycle and I progressed them as well:
135X8
145X7
145X8
145X10
Regarding Front Squats, I was doing them every week. They were the first assistance exercise following back squats on Heavy Squat days, and they were the main movement on Light Squat days. All the PRs were set on Light days, however it's worth noting that while I PR'd with 135X10 on a Light Squat day at the beginning of the cycle, by the end I was doing 135X8-10 for four sets across as assistance on my Heavy Squat days. In addition to all that, I kept my stance narrow on all the Leg Pressing, and went hard to push reps on leg extensions. Increasing quad size/strength was my primary goal for this cycle, and I feel good about the results.
I also got some good hamstring volume in with all the RDLs and GMs in addition to the maintenance Deads. Had sore hamstrings every week.
Lots of shoulder volume on the cycle as well. In addition to the DB OHP, my regular Press was getting within 5 lbs. or so of PR territory by the end. Lots of high-rep Inclines, Upright Rows, and Rear Delt Flyes to round it out, all pun intended. Although I honestly haven't noticed very much growth in my delts. Hopefully, we'll see some of this work translate into Bench strength on the upcoming cycle.
All in all, I had a really good time through most of this cycle. Hitting PRs on Fronts and RDLs was really fun, and seeing my wheels growing as a result was really great as well. Near the end, I had a little bit of a crisis of confidence because I didn't instinctively know if my Every Day Max had improved, and was grumpy about what to set as my goals for the Strong-15 Short Cycle. In the end, re-reading the manual, and reading an inspiring post by Carter along the lines of the Patience and Belief mantra that he and Brandon Lilly have been going over helped me get my head on straight. I've decided to program lower for the Strong-15 Short than I did for the Strong-15 at the beginning of the program. My final singles for the next cycle will be right around weights I've hit a million times before. With the work I did on this cycle, and the extra back-offs I'm planning for the first few weeks of the next, I'm confident that I will be crushing the weights all the way up to the end. And isn't that what we're supposed to do?
Generally speaking, the goals for this cycle were to maintain top-end strength on the main lifts relative to where they've been during the conditioning cycle, while allowing some more carbs back into the diet in order to stimulate muscle growth by going hard with the assistance lifts.
My bodyweight started out hovering in the 192 range at the end of the conditioning cycles, and by the end of the LRB Split was hovering around 195-196.
I set the following PRs on assistance work in chronological order:
RDL:
205X8
225X9
245X10 (with straps)
DB OHP:
20sX25
25sX35
30sX28
Front Squats:
135X10
145X8
155X9
T-Bar Rows:
95X8
110X7
Barbell Rows:
145X9
Good Mornings were a new movement to me with this cycle and I progressed them as well:
135X8
145X7
145X8
145X10
Regarding Front Squats, I was doing them every week. They were the first assistance exercise following back squats on Heavy Squat days, and they were the main movement on Light Squat days. All the PRs were set on Light days, however it's worth noting that while I PR'd with 135X10 on a Light Squat day at the beginning of the cycle, by the end I was doing 135X8-10 for four sets across as assistance on my Heavy Squat days. In addition to all that, I kept my stance narrow on all the Leg Pressing, and went hard to push reps on leg extensions. Increasing quad size/strength was my primary goal for this cycle, and I feel good about the results.
I also got some good hamstring volume in with all the RDLs and GMs in addition to the maintenance Deads. Had sore hamstrings every week.
Lots of shoulder volume on the cycle as well. In addition to the DB OHP, my regular Press was getting within 5 lbs. or so of PR territory by the end. Lots of high-rep Inclines, Upright Rows, and Rear Delt Flyes to round it out, all pun intended. Although I honestly haven't noticed very much growth in my delts. Hopefully, we'll see some of this work translate into Bench strength on the upcoming cycle.
All in all, I had a really good time through most of this cycle. Hitting PRs on Fronts and RDLs was really fun, and seeing my wheels growing as a result was really great as well. Near the end, I had a little bit of a crisis of confidence because I didn't instinctively know if my Every Day Max had improved, and was grumpy about what to set as my goals for the Strong-15 Short Cycle. In the end, re-reading the manual, and reading an inspiring post by Carter along the lines of the Patience and Belief mantra that he and Brandon Lilly have been going over helped me get my head on straight. I've decided to program lower for the Strong-15 Short than I did for the Strong-15 at the beginning of the program. My final singles for the next cycle will be right around weights I've hit a million times before. With the work I did on this cycle, and the extra back-offs I'm planning for the first few weeks of the next, I'm confident that I will be crushing the weights all the way up to the end. And isn't that what we're supposed to do?
Saturday, July 20, 2013
LRB 365: LRB Split. Week 6. Back - Heavy
BW - 198
Deadlift -
135X5, 5
155X5
185X4
225X3
245X2
275X1, 1
285X1
Barbell Rows -
95X8
135X8
145X8, 9, 7
Good Mornings -
95X8
135X8
145X10, 10, 8
DB Curls -
20sX20
25sX22, 13
Love deadlifting. These were all fast. Focused on form and visualization.
Was at the 'away' gym, so no T-Bars. Did BB Rows instead. Kept everything strict as hell, and with controlled reps.
145X10 is a PR on GMs.
No free barbells, and I hate curling EZ bars, so just did more DB curls.
This is was the last day of this split. Taking a couple days off, and jumping right into the Strong-15 Short Cycle. I'll probably try to review this cycle on Monday.
Deadlift -
135X5, 5
155X5
185X4
225X3
245X2
275X1, 1
285X1
Barbell Rows -
95X8
135X8
145X8, 9, 7
Good Mornings -
95X8
135X8
145X10, 10, 8
DB Curls -
20sX20
25sX22, 13
Love deadlifting. These were all fast. Focused on form and visualization.
Was at the 'away' gym, so no T-Bars. Did BB Rows instead. Kept everything strict as hell, and with controlled reps.
145X10 is a PR on GMs.
No free barbells, and I hate curling EZ bars, so just did more DB curls.
This is was the last day of this split. Taking a couple days off, and jumping right into the Strong-15 Short Cycle. I'll probably try to review this cycle on Monday.
Thursday, July 18, 2013
LRB 365: LRB Split. Week 6. Squat - Light
BW - 198
Fronts -
BarX10 (paused)
95X5
115X5
125X4
135X3
145X3
155X9
Leg Extensions - X20, 20, 18, 18 (straight-weight)
Standing Machine Abduction - 100X20, 10, 10, 10
Lunges - BWX46, 30, 28, 22
Nice one. 155X9 is an all-around PR on Front Squats. Why didn't I get 10? Can't remember.
This was the first time doing leg extensions at my regular gym. I've only been going there for almost 3 years. Just been that long since I was doing leg extensions.
The adduction/abduction machine at my regular gym is unfortunately placed so that it faces out onto the Squat/Deadlift/Olympic-Lift area. The effect is that you are fanning those people with your groin. That was just too much for me today. I decided to go take a shot at this arcane, plate-loaded machine in the back that's been hand-labeled "Hip Ext." I can't find a picture of this thing anywhere on the webs. I'll try to remember to take a picture myself in the future. I couldn't figure out a way to do standing abduction on this thing that didn't involve me standing half off of it, so I did adduction instead. Kind of brutal actually, and I really feel it today.
Lunges were feeling strong as they have since the 100 rep cycle. I think 46 after all the fronts squats and extensions definitely looks a lot stronger than the 50-60 I was getting on that cycle following easy back-squats.
Fronts -
BarX10 (paused)
95X5
115X5
125X4
135X3
145X3
155X9
Leg Extensions - X20, 20, 18, 18 (straight-weight)
Standing Machine Abduction - 100X20, 10, 10, 10
Lunges - BWX46, 30, 28, 22
Nice one. 155X9 is an all-around PR on Front Squats. Why didn't I get 10? Can't remember.
This was the first time doing leg extensions at my regular gym. I've only been going there for almost 3 years. Just been that long since I was doing leg extensions.
The adduction/abduction machine at my regular gym is unfortunately placed so that it faces out onto the Squat/Deadlift/Olympic-Lift area. The effect is that you are fanning those people with your groin. That was just too much for me today. I decided to go take a shot at this arcane, plate-loaded machine in the back that's been hand-labeled "Hip Ext." I can't find a picture of this thing anywhere on the webs. I'll try to remember to take a picture myself in the future. I couldn't figure out a way to do standing abduction on this thing that didn't involve me standing half off of it, so I did adduction instead. Kind of brutal actually, and I really feel it today.
Lunges were feeling strong as they have since the 100 rep cycle. I think 46 after all the fronts squats and extensions definitely looks a lot stronger than the 50-60 I was getting on that cycle following easy back-squats.
Wednesday, July 17, 2013
LRB 365: LRB Split. Week 6. Press - Light
BW - 198
DB OHP - 30sX28, 16, 16
Incline - 75X16, 15, 13
DB Rear Delts - 20sX30, 24, 20, 18, 16
V-Bar Push-downs - X15, 26, 20, 16, 15
Nice little session. Really got after it on everything. The 30sX28 is an all around PR on DB overheads.
Upped the weight a bit on Incline. Still amazing how much the DB OHP takes away from Incline strength as opposed to doing BB Pressing before flat Bench.
Delts and Tris.
DB OHP - 30sX28, 16, 16
Incline - 75X16, 15, 13
DB Rear Delts - 20sX30, 24, 20, 18, 16
V-Bar Push-downs - X15, 26, 20, 16, 15
Nice little session. Really got after it on everything. The 30sX28 is an all around PR on DB overheads.
Upped the weight a bit on Incline. Still amazing how much the DB OHP takes away from Incline strength as opposed to doing BB Pressing before flat Bench.
Delts and Tris.
Tuesday, July 16, 2013
LRB 365: LRB Split. Week 5. Back - Light
BW - 199
RDL -
95X10
135X8
185X5
225X5
245X5 (no straps; held last rep for 20 seconds)
245X10 (straps)
Cambered Bar Pull-downs - X20, 20, 20, 16, 11 (to a top weight)
Hypers - BWX30, 30, 25, 25
DB Curls -
20sX20, 20
25sX20
Hanging Leg-Raise - 5X5 (slow eccentric)
Good, balls-out session. 245X10 on RDLs is an all-around PR (never even done 245 before). I really wanted to go for 10 on the last set, and I knew it would take straps for that. To make up for it, I did 245 on my next to last set and held the last rep for time.
Since I had the straps, I ended up trying them out on my last two sets of pull-downs as well to see if it would allow me to get extra reps on my top sets. Inconclusive. I've been doing these at my "away" gym which has a traditional pull-down bar. I was at my regular gym yesterday, and I'd never really thought about it, but the bar I use there is a home-made bar with an additional camber in the middle. I can't find a picture of one like it on the webs, so you (imaginary readers) will just have to imagine the traditional bar, with another camber in the middle. The point is that the ROM with this bar is much deeper, and so these reps were very different from those I've been getting on this cycle.
More R/P on the hypers to get more reps in. This really feels like a superior way to do these sets for me right now, as opposed to taking it up till failure and stopping the set.
Watched a really great old video of Doug Young the other day. Made me decided to do DBs instead of the preacher machine. More fun anyway.
More humbling leg raises. Basically hurling my ankles towards the bar and then trying (and failing) to keep them from falling back to earth.
RDL -
95X10
135X8
185X5
225X5
245X5 (no straps; held last rep for 20 seconds)
245X10 (straps)
Cambered Bar Pull-downs - X20, 20, 20, 16, 11 (to a top weight)
Hypers - BWX30, 30, 25, 25
DB Curls -
20sX20, 20
25sX20
Hanging Leg-Raise - 5X5 (slow eccentric)
Good, balls-out session. 245X10 on RDLs is an all-around PR (never even done 245 before). I really wanted to go for 10 on the last set, and I knew it would take straps for that. To make up for it, I did 245 on my next to last set and held the last rep for time.
Since I had the straps, I ended up trying them out on my last two sets of pull-downs as well to see if it would allow me to get extra reps on my top sets. Inconclusive. I've been doing these at my "away" gym which has a traditional pull-down bar. I was at my regular gym yesterday, and I'd never really thought about it, but the bar I use there is a home-made bar with an additional camber in the middle. I can't find a picture of one like it on the webs, so you (imaginary readers) will just have to imagine the traditional bar, with another camber in the middle. The point is that the ROM with this bar is much deeper, and so these reps were very different from those I've been getting on this cycle.
More R/P on the hypers to get more reps in. This really feels like a superior way to do these sets for me right now, as opposed to taking it up till failure and stopping the set.
Watched a really great old video of Doug Young the other day. Made me decided to do DBs instead of the preacher machine. More fun anyway.
More humbling leg raises. Basically hurling my ankles towards the bar and then trying (and failing) to keep them from falling back to earth.
Monday, July 15, 2013
LRB 365: LRB Split. Week 5. Squat - Heavy
BW - 197
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
225X1
235X1
245X1
Front Squats -
135X8, 8, 10, 8
Leg Press -
2ppsX10
3ppsX10, 10, 16, 10
Lunges - BWX26, 24, 24, 20
Good session. The 245 moved pretty smooth from way below parallel, but I had some knee-cave just out of the hole. That hasn't happened in a while, so I'll need to start cuing myself against it.
For Fronts, I decided to see if I could just drop straight down to my work weight, rather than warming back up to it. Went really well, and got way more volume as a result. Just an issue of confidence in a movement I've hurt myself on a couple of times before. I credit using a clean-grip for helping keep myself in proper position.
Last two sets of Leg Presses were max reps.
Lunges were brutality at this point after all the other quad stress.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
225X1
235X1
245X1
Front Squats -
135X8, 8, 10, 8
Leg Press -
2ppsX10
3ppsX10, 10, 16, 10
Lunges - BWX26, 24, 24, 20
Good session. The 245 moved pretty smooth from way below parallel, but I had some knee-cave just out of the hole. That hasn't happened in a while, so I'll need to start cuing myself against it.
For Fronts, I decided to see if I could just drop straight down to my work weight, rather than warming back up to it. Went really well, and got way more volume as a result. Just an issue of confidence in a movement I've hurt myself on a couple of times before. I credit using a clean-grip for helping keep myself in proper position.
Last two sets of Leg Presses were max reps.
Lunges were brutality at this point after all the other quad stress.
Friday, July 12, 2013
LRB 365: LRB Split. Week 5. Press - Heavy
BW - 195
Press -
BarX15
65X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1
155X1
165X1
Upright Rows -
80X10
90X10
100X10, 10, 8
V-Bar Pushdowns - X20, 24, 18, 15, 12
OK session. Weight didn't move on OHP as well as I'd hoped, these were grinders to tell the truth.
And I'd wanted the 165 on bench to be a touch easier, but there's not drop-off here, especially considering I ground out three heavy sets of OHP right before. Just not as much gain as I'd hoped for.
Upright rows felt strong. I'm a little suspicious of this exercise for me, however. I've done it a lot, even going back to high-school. I'm not convinced it really gets me bigger, nor stronger except at upright rows.
Press -
BarX15
65X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1
155X1
165X1
Upright Rows -
80X10
90X10
100X10, 10, 8
V-Bar Pushdowns - X20, 24, 18, 15, 12
OK session. Weight didn't move on OHP as well as I'd hoped, these were grinders to tell the truth.
And I'd wanted the 165 on bench to be a touch easier, but there's not drop-off here, especially considering I ground out three heavy sets of OHP right before. Just not as much gain as I'd hoped for.
Upright rows felt strong. I'm a little suspicious of this exercise for me, however. I've done it a lot, even going back to high-school. I'm not convinced it really gets me bigger, nor stronger except at upright rows.
Wednesday, July 10, 2013
LRB 365: LRB Split. Week 4. Back - Heavy
BW - 196
Deadlift -
135X5
155X5
185X4
225X3
245X2
265X1
275X1, 1
T-Bar Rows -
45X12
70X8
80X8
90X8
100X8
110X7
GMs -
95X10
115X8
135X8
145X8, 8, 6
BB Curls -
BarX12
65X6
BarX30, 20
Was feeling aggravated, so this session was the perfect thing.
Deadlifts were all fast and strong. Focused on speed and technique, in particular: 1) pushing through my heels, but not letting the balls of my feet come off the mat. 2) keeping my triceps and lats locked out, but keeping my shoulders a bit loose. 3) chest-up, back fixed (always working on this).
100X8 and 110X7 are Rep PRs on T-Bar Rows. Kept fairly strict with my back close to parallel.
Good-Mornings starting to feel less awkward. All around PR.
Curls were curlier.
Deadlift -
135X5
155X5
185X4
225X3
245X2
265X1
275X1, 1
T-Bar Rows -
45X12
70X8
80X8
90X8
100X8
110X7
GMs -
95X10
115X8
135X8
145X8, 8, 6
BB Curls -
BarX12
65X6
BarX30, 20
Was feeling aggravated, so this session was the perfect thing.
Deadlifts were all fast and strong. Focused on speed and technique, in particular: 1) pushing through my heels, but not letting the balls of my feet come off the mat. 2) keeping my triceps and lats locked out, but keeping my shoulders a bit loose. 3) chest-up, back fixed (always working on this).
100X8 and 110X7 are Rep PRs on T-Bar Rows. Kept fairly strict with my back close to parallel.
Good-Mornings starting to feel less awkward. All around PR.
Curls were curlier.
Monday, July 8, 2013
LRB 365: LRB Split. Week 4. Squat - Light
BW - 195
Front Squat -
BarX10
95X5
115X4
125X3
135X3
145X8
Leg Extensions - X30, 25, 24, 22
Adductor Machines - X35, 30, 25, 23
Lunges - BWX36, 26, 20, 20
Nice. 145X8 is an all around PR on Fronts.
Front Squat -
BarX10
95X5
115X4
125X3
135X3
145X8
Leg Extensions - X30, 25, 24, 22
Adductor Machines - X35, 30, 25, 23
Lunges - BWX36, 26, 20, 20
Nice. 145X8 is an all around PR on Fronts.
Sunday, July 7, 2013
LRB 365: LRB Split. Week 4. Press - Light
BW - 196
DB Press -
25sX35, 22, 15
Incline - 65X20, 15, 12
DB Rear Delt Flyes - 20sX25, 20, 18, 16, 15
Bench Dips - BWX35, 25, 18, 18, 18
That's some good body-building, there. 35 reps with the 25s is an all-around PR on DB over-heads, and they felt strong. I was on the fence about whether I should warm-up to my work weight or not, and it looks like 'not' was the correct decision
But man does that take away from Inclines.
More volume on BW bench dips than last session.
DB Press -
25sX35, 22, 15
Incline - 65X20, 15, 12
DB Rear Delt Flyes - 20sX25, 20, 18, 16, 15
Bench Dips - BWX35, 25, 18, 18, 18
That's some good body-building, there. 35 reps with the 25s is an all-around PR on DB over-heads, and they felt strong. I was on the fence about whether I should warm-up to my work weight or not, and it looks like 'not' was the correct decision
But man does that take away from Inclines.
More volume on BW bench dips than last session.
Saturday, July 6, 2013
LRB 365: LRB Split. Week 3. Back - Light
BW - 194
RDL -
95X10
135X8
185X6
225X5, 5, 9
Pulldowns - X20, 20, 20, 20, 22 (to a top set/weight)
Hypers - BWX30, 25, 25, 22
Curl Machine - X20, 25, 30 (to a top set/weight)
McGill sit-ups - 35, 40, 40, 35, 30
Another solid session. 225X9 is an all-around PR on RDLs. Close to needing straps though, which sucks.
Really felt the pulldowns in my lats during the session. Nice, but not sure why.
Want to push hypers extra hard. Last couple times, I'd been stopping each set when my back started to fail. This time I would pause, take a breath or two, and go for more. Double the reps per set.
Started lighter and made bigger jumps on the curl machine. Seemed to improve the quality of the top set.
Was feeling paranoid about my spine so I did McGill style sit-ups.
RDL -
95X10
135X8
185X6
225X5, 5, 9
Pulldowns - X20, 20, 20, 20, 22 (to a top set/weight)
Hypers - BWX30, 25, 25, 22
Curl Machine - X20, 25, 30 (to a top set/weight)
McGill sit-ups - 35, 40, 40, 35, 30
Another solid session. 225X9 is an all-around PR on RDLs. Close to needing straps though, which sucks.
Really felt the pulldowns in my lats during the session. Nice, but not sure why.
Want to push hypers extra hard. Last couple times, I'd been stopping each set when my back started to fail. This time I would pause, take a breath or two, and go for more. Double the reps per set.
Started lighter and made bigger jumps on the curl machine. Seemed to improve the quality of the top set.
Was feeling paranoid about my spine so I did McGill style sit-ups.
Thursday, July 4, 2013
LRB 365: LRB Split. Week 3. Squat - Heavy
BW - 196
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
205X1
225X1
235X1
Fronts -
95X10, 10
115X10
125X10
Leg Press -
2ppsX12
3ppsX10, 10, 14
Lunges - BWX24, 22, 20, 18
Good session. Squats felt the strongest they have in a long time. Everything felt so easy, I was worried about depth. I dropped the top set way down, thighs-to-calves. That slowed it down a bit, but still felt strong.
Fronts felt solid as well.
On the last set of leg press, I moved my feet closer together to try and shift some more to my quads. Maybe?
My glutes are sore again today, but I was still doing the short step out on Lunges. Dunno.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
205X1
225X1
235X1
Fronts -
95X10, 10
115X10
125X10
Leg Press -
2ppsX12
3ppsX10, 10, 14
Lunges - BWX24, 22, 20, 18
Good session. Squats felt the strongest they have in a long time. Everything felt so easy, I was worried about depth. I dropped the top set way down, thighs-to-calves. That slowed it down a bit, but still felt strong.
Fronts felt solid as well.
On the last set of leg press, I moved my feet closer together to try and shift some more to my quads. Maybe?
My glutes are sore again today, but I was still doing the short step out on Lunges. Dunno.
Tuesday, July 2, 2013
LRB 365: LRB Split. Week 3. Press - Heavy
BW - 196
Press -
BarX15
65X5
85X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1, 1
155X1
Upright Rows -
85X10
95X10, 10, 9, 7
Bench Dips - BWX35, 22, 16, 17, 17
Solid session. I really got after the Press, and 115X5 is 1 off my best 115 press. That would have been on 531, so there is way more volume at the top here. The last set was sloooooow.
Bench was all fine. 155 hasn't been a challenge in forever, and is about 20 lbs. under my EDM.
Got after the upright rows as well. A little body english on the last reps of the last couple sets.
35 is a PR on bench dips for whatever that's worth. I think I got more reps on all the sets than last time.
Press -
BarX15
65X5
85X5
95X5
115X5, 4, 3
Bench -
95X5
105X4
125X3
135X2
145X1, 1
155X1
Upright Rows -
85X10
95X10, 10, 9, 7
Bench Dips - BWX35, 22, 16, 17, 17
Solid session. I really got after the Press, and 115X5 is 1 off my best 115 press. That would have been on 531, so there is way more volume at the top here. The last set was sloooooow.
Bench was all fine. 155 hasn't been a challenge in forever, and is about 20 lbs. under my EDM.
Got after the upright rows as well. A little body english on the last reps of the last couple sets.
35 is a PR on bench dips for whatever that's worth. I think I got more reps on all the sets than last time.
Monday, July 1, 2013
LRB 365: LRB Split. Week 2. Back - Heavy
BW - 194
Deadlift -
135X5, 5
155X4
185X3
225X2
235X1
245X1
255X1
T-Bars -
25X18
45X12
70X10
90X15
95X8
Good-Mornings -
95X8
115X8
135X8, 8
145X7
BB Curls -
BarX10
65X5
BarX22, 18, 12
I've got my program stored on google drive, and I couldn't get it to pull up on my phone, so I had to wing the #'s on this day. It turns out I low-balled the Deadlift #'s, and should have gone up to 275. Oh well, everybody always says stay as light as you can so...
Then I went way over on T-Bars. I was supposed to work up to 70 for max reps, and ended up going a little over my week 4 #'s. Again, oh well. 90X15 and 90X8 are both Rep PRs.
Then I went right ahead and fucked myself up a little on GMs. It's clear now that the way I periodically mess myself up with Squat position exercises is on low-to-moderate weights where I try to lock out so explosively that my lower back rounds at the top, and something in there gets strained as hell. I figured it out before my top sets and those were alright, even though I had to be really ginger about it. All in all, this will be healed up pretty quickly, but I definitely don't think I maximized this movement today.
My empty bar curling has dropped way off of my 45-or-so rep previous efforts. Or I was tired. Not sure.
Deadlift -
135X5, 5
155X4
185X3
225X2
235X1
245X1
255X1
T-Bars -
25X18
45X12
70X10
90X15
95X8
Good-Mornings -
95X8
115X8
135X8, 8
145X7
BB Curls -
BarX10
65X5
BarX22, 18, 12
I've got my program stored on google drive, and I couldn't get it to pull up on my phone, so I had to wing the #'s on this day. It turns out I low-balled the Deadlift #'s, and should have gone up to 275. Oh well, everybody always says stay as light as you can so...
Then I went way over on T-Bars. I was supposed to work up to 70 for max reps, and ended up going a little over my week 4 #'s. Again, oh well. 90X15 and 90X8 are both Rep PRs.
Then I went right ahead and fucked myself up a little on GMs. It's clear now that the way I periodically mess myself up with Squat position exercises is on low-to-moderate weights where I try to lock out so explosively that my lower back rounds at the top, and something in there gets strained as hell. I figured it out before my top sets and those were alright, even though I had to be really ginger about it. All in all, this will be healed up pretty quickly, but I definitely don't think I maximized this movement today.
My empty bar curling has dropped way off of my 45-or-so rep previous efforts. Or I was tired. Not sure.
Friday, June 28, 2013
LRB 365: LRB Split. Week 2. Squat - Light
BW - 194
Front Squats -
BarX10
85X5
95X5
105X5
115X4
125X3, 3
135X8 (Rep PR)
Leg Extensions - X33, 30, 25, 24
Lunges - BWX24, 22, 22, 22
Adductor Machine - X27, 20, 24, 20
135X8 is a Rep PR on Fronts, projects to a new 1RM, and I left reps in the tank. The program calls for 5, 4, 3, 3, 3 to a top triple. What I wanted to do for the cycle is hit a 3 Rep PR that also projects an increased 1RM on the last session. Initially, I determined what that set would need to be (155X3), and programmed back to work up to it. However, since this is more of a body-building day, I decided to hit the last set for reps, 531 style, and ended up with an all-around PR. I'm going to keep the same weights that I've programmed, but keep going for rep maxes if I feel good like I did today.
I kept the same weight as last time for extensions, and just got more reps. I might up the weight slightly next time.
Adductor machine was occupied, so I did lunges next. I played around with my form to try to shift the emphasis from where it had been (my glutes) to my quads. I kept my upright posture, but stepped out just far enough that my heel could stay on the ground at the bottom of the lunge. This seemed to work well, and we'll see if I have any glute soreness again.
Jumped on the adductor machine after this and upped the weight from last time. Had to drop it back down after the 2nd set, though. Want to make sure I'm getting quality reps.
I programmed for sit-ups this day, but I was way short of time and had to bolt. Same old story.
Front Squats -
BarX10
85X5
95X5
105X5
115X4
125X3, 3
135X8 (Rep PR)
Leg Extensions - X33, 30, 25, 24
Lunges - BWX24, 22, 22, 22
Adductor Machine - X27, 20, 24, 20
135X8 is a Rep PR on Fronts, projects to a new 1RM, and I left reps in the tank. The program calls for 5, 4, 3, 3, 3 to a top triple. What I wanted to do for the cycle is hit a 3 Rep PR that also projects an increased 1RM on the last session. Initially, I determined what that set would need to be (155X3), and programmed back to work up to it. However, since this is more of a body-building day, I decided to hit the last set for reps, 531 style, and ended up with an all-around PR. I'm going to keep the same weights that I've programmed, but keep going for rep maxes if I feel good like I did today.
I kept the same weight as last time for extensions, and just got more reps. I might up the weight slightly next time.
Adductor machine was occupied, so I did lunges next. I played around with my form to try to shift the emphasis from where it had been (my glutes) to my quads. I kept my upright posture, but stepped out just far enough that my heel could stay on the ground at the bottom of the lunge. This seemed to work well, and we'll see if I have any glute soreness again.
Jumped on the adductor machine after this and upped the weight from last time. Had to drop it back down after the 2nd set, though. Want to make sure I'm getting quality reps.
I programmed for sit-ups this day, but I was way short of time and had to bolt. Same old story.
Monday, June 24, 2013
LRB 365: LRB Split. Week 2. Press - Light
BW - 196
DB Press - 20sX25, 20, 17
Incline -
85X10 (fuck)
65X18, 15
Rear-delt flyes - 15sX26, 23, 18, 16, 15
Bench Dips - BWX30, 20, 16, 15, 13
My best friend was in town this weekend, and this training session paid the price of the late nights and partying.
DB Presses were fine, but I was sweating like crazy after the first set.
Incline was real crap-tastic. I've done 125 for 10 once before, and 105 for 10 on several occasions. This 85 was supposed to be shooting for 20, so that sucked. To be fair, my shoulders were pre-exhausted from the DBs and this particular bench is steeper than most. But still. Crappy.
Delt flyes happened.
Bench dips were supposed to be on the heavy pressing day, but it wasn't convenient to do them at my away gym during that session. I will just try to get them on one session or another. I think 30 is probably a PR.
DB Press - 20sX25, 20, 17
Incline -
85X10 (fuck)
65X18, 15
Rear-delt flyes - 15sX26, 23, 18, 16, 15
Bench Dips - BWX30, 20, 16, 15, 13
My best friend was in town this weekend, and this training session paid the price of the late nights and partying.
DB Presses were fine, but I was sweating like crazy after the first set.
Incline was real crap-tastic. I've done 125 for 10 once before, and 105 for 10 on several occasions. This 85 was supposed to be shooting for 20, so that sucked. To be fair, my shoulders were pre-exhausted from the DBs and this particular bench is steeper than most. But still. Crappy.
Delt flyes happened.
Bench dips were supposed to be on the heavy pressing day, but it wasn't convenient to do them at my away gym during that session. I will just try to get them on one session or another. I think 30 is probably a PR.
LRB 365: LRB Split. Week 1. Back - Light
BW - 195
RDL -
95X10
135X8
185X6
205X5, 5, 8
Pull-downs - X25, 20, 20, 20, 20 (to a top set)
BW Hypers - 4 sets of 15
Machine Curls - X25, 25, 25 (to a top set)
Hanging Leg Raises - BWX5, 6, 7, 6, 5
205X8 is a Rep PR on RDLs. Gonna push the weight and the reps on these. Looking for a 5 rep PR by the end of the cycle.
With pull-downs I focused on holding each rep at my chest for a beat on the early sets, and making sure the bar touched my chest on the top sets.
Hypers were really burning. Trying to keep my glutes relaxed, and keep as much of the tension on my erectors as I can.
Gonna use the biceps machine on the light back day for the cycle. Just to see.
I'm adding ab work to two of the light days on this cycle. I have to get in the habit of keeping that as an integral part of my programming if I want to get stronger there. On these leg raises, I brought my feet to the bar on every rep, and tried to resist the descent.
RDL -
95X10
135X8
185X6
205X5, 5, 8
Pull-downs - X25, 20, 20, 20, 20 (to a top set)
BW Hypers - 4 sets of 15
Machine Curls - X25, 25, 25 (to a top set)
Hanging Leg Raises - BWX5, 6, 7, 6, 5
205X8 is a Rep PR on RDLs. Gonna push the weight and the reps on these. Looking for a 5 rep PR by the end of the cycle.
With pull-downs I focused on holding each rep at my chest for a beat on the early sets, and making sure the bar touched my chest on the top sets.
Hypers were really burning. Trying to keep my glutes relaxed, and keep as much of the tension on my erectors as I can.
Gonna use the biceps machine on the light back day for the cycle. Just to see.
I'm adding ab work to two of the light days on this cycle. I have to get in the habit of keeping that as an integral part of my programming if I want to get stronger there. On these leg raises, I brought my feet to the bar on every rep, and tried to resist the descent.
Friday, June 21, 2013
LRB 365: LRB Split. Week 1. Squat - Heavy
BW - 193
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
205X1
215X1
225X1
Front Squat -
85X10
95X10
105X10
115X10
Machine Leg Press - X10, 10, 10, 14 (to a Top Set)
Alternating Lunges - BWX30, 26, 24, 22
I'd been looking forward to the first leg day of this split for a few weeks now, and I'm not disappointed.
Squats are all strong. The way I programmed the Strong-15 for this cycle was to hit the same top single, 245, at the end, that I've been hitting occasionally on the last two cycles. I want to feel like I own 245 so that when 255 and 265 come along, weights I've shakily done before, I will feel more confident than ever with them. My thought right now is to hit 275 again at the end of the upcoming strength cycle. That would be 10 lbs. more than what I hit at the beginning of this program, and match my all time 1 Rep attempt. Would love to smoke that. It will all depend on how I'm feeling at the end of this cycle, but I won't program any higher than that.
115X10 on Fronts is a Rep PR. Having trouble keeping the bar from rolling forward on the heaviest sets.
Regular leg press was mucho ocupado, so I had to settle for the machine leg press. Whatever, it's all body-building.
Lunges were pretty brutal after all of the above. I rest/paused sets 2-4. I really feel my glutes today, and I think that's because of the way I do lunges. Keeping an upright torso and shin i.e. not leaning forward or allowing my knee to travel forward very much. Something about that must shift to my glutes, because they're often sore the day after higher-rep lunges.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
195X2
205X1
215X1
225X1
Front Squat -
85X10
95X10
105X10
115X10
Machine Leg Press - X10, 10, 10, 14 (to a Top Set)
Alternating Lunges - BWX30, 26, 24, 22
I'd been looking forward to the first leg day of this split for a few weeks now, and I'm not disappointed.
Squats are all strong. The way I programmed the Strong-15 for this cycle was to hit the same top single, 245, at the end, that I've been hitting occasionally on the last two cycles. I want to feel like I own 245 so that when 255 and 265 come along, weights I've shakily done before, I will feel more confident than ever with them. My thought right now is to hit 275 again at the end of the upcoming strength cycle. That would be 10 lbs. more than what I hit at the beginning of this program, and match my all time 1 Rep attempt. Would love to smoke that. It will all depend on how I'm feeling at the end of this cycle, but I won't program any higher than that.
115X10 on Fronts is a Rep PR. Having trouble keeping the bar from rolling forward on the heaviest sets.
Regular leg press was mucho ocupado, so I had to settle for the machine leg press. Whatever, it's all body-building.
Lunges were pretty brutal after all of the above. I rest/paused sets 2-4. I really feel my glutes today, and I think that's because of the way I do lunges. Keeping an upright torso and shin i.e. not leaning forward or allowing my knee to travel forward very much. Something about that must shift to my glutes, because they're often sore the day after higher-rep lunges.
Wednesday, June 19, 2013
LRB 365: LRB Split. Week 1. Press - Heavy
BW - 197
Press -
BarX10
65X5
85X5
95X5, 5
105X5
Bench -
95X5
105X4
125X3
135X2, 2
145X1
155X1
Upright Rows - 85X10, 10, 10, 10, 10
V-Bar Pushdowns - X35, 30, 18, 15, 12
Forgot shorts, and had to work out in jeans. The confusion caused me to forget my mobility and stretching warm-ups until I was half-way through my Press sets. Ha.
Press felt good. My goal for this cycle is 125X5, or 10 more pounds a week. That would be a PR. Could be ambitious, but since Bench isn't getting pushed as hard, gotta shoot for assistance PRs.
Bench was fine. 155 is well below my Every Day Max, so I focused on getting tight and moving it fast.
Upright Rows were solid. If I can hit either 105 for multiple sets of 10, or for more than 10 reps in one set by the end of the cycle, that will be a PR. Again, that's adding 10 lbs. a week.
I want to do bench dips for my triceps assistance on this day, but there wasn't a good/free spot in the gym to set up for these, so I opted for push-downs. However, I almost exclusively do rope push-downs, so I thought I would switch that up anyway. Will the grip matter? Will I be able to do bench dips next time? Will I vacillate uncertainly between different movements every week? Who cares. It's triceps assistance. Just get some work in.
Press -
BarX10
65X5
85X5
95X5, 5
105X5
Bench -
95X5
105X4
125X3
135X2, 2
145X1
155X1
Upright Rows - 85X10, 10, 10, 10, 10
V-Bar Pushdowns - X35, 30, 18, 15, 12
Forgot shorts, and had to work out in jeans. The confusion caused me to forget my mobility and stretching warm-ups until I was half-way through my Press sets. Ha.
Press felt good. My goal for this cycle is 125X5, or 10 more pounds a week. That would be a PR. Could be ambitious, but since Bench isn't getting pushed as hard, gotta shoot for assistance PRs.
Bench was fine. 155 is well below my Every Day Max, so I focused on getting tight and moving it fast.
Upright Rows were solid. If I can hit either 105 for multiple sets of 10, or for more than 10 reps in one set by the end of the cycle, that will be a PR. Again, that's adding 10 lbs. a week.
I want to do bench dips for my triceps assistance on this day, but there wasn't a good/free spot in the gym to set up for these, so I opted for push-downs. However, I almost exclusively do rope push-downs, so I thought I would switch that up anyway. Will the grip matter? Will I be able to do bench dips next time? Will I vacillate uncertainly between different movements every week? Who cares. It's triceps assistance. Just get some work in.
Subscribe to:
Posts (Atom)
