BW - 225
Press -
130X5
135X5
125X7
Chin-Ups - BWX8, 5, 5, 5, 4
Pull-Downs - X8, 6, 5 (straight-weight, +"5 lbs." over last week)
BB Curls - 50X12, 12
Training day before a camping trip. Decided to play around with RPE a bit (shhhhh, don't tell). Was going to to shoot for 3 sets of 5 @ RPE 7, 8, 9. Regular programming called for 142.5 for 3X5, so I was targeting that for my final set. That ended up shooting me in the foot a bit. 125X5 felt a bit heavier than expected. I jumped to 130X5 hoping for an @7, but it ended up being more of an @9. Went up to 135, and it was just about a limit set. Not sure what the take-away is. Either it was a bad day, and I wouldn't have gotten the 142.5 for sets across even though I got 140X5X3 last week, or the additional volume of warm-up sets being all 5s generated enough fatigue to limit performance at higher intensity. Probably the only real take-away is that I made a bunch of changes at once, and now I can't determine causality.
Chin-ups went well, though. More total reps in the same number of sets.
Upped the weight on pull-downs, and they really dropped off. Will try that same weight next time.
Got to 12 on both sets of curls, so will up the weight next time.
Showing posts with label prehab. Show all posts
Showing posts with label prehab. Show all posts
Tuesday, June 26, 2018
Tuesday, May 3, 2016
Full-Body. Week 3. Press
BW - 227
Squat -
BarX5
135X5
185X3
225X5, 5, 5
Press -
BarX5
85X3
115X2
135X1
125X8, 6, 3
Chin-ups - BWX1, 2, 4, 4
Deadlift -
135X3
225X3
265X3, 3, 3
125X8 is a Rep PR on Press. Second set felt strong enough that I think I'll go up on weight next time.
OMG I did some chin-ups mostly pain-free! One trip to the P.T., and a week of doing the rehab/prehab he prescribed and I'm at lest 50% of the way back. I was grinning like an idiot after the 2nd set.
Throws a little bit of a wrench into the programming though, because I'd gotten pretty into the idea of the additional deadlift workouts for keeping technique dialed-in. Don't want the Bench/Press days to become forever long, so I'll have to toy with it.
Squat -
BarX5
135X5
185X3
225X5, 5, 5
Press -
BarX5
85X3
115X2
135X1
125X8, 6, 3
Chin-ups - BWX1, 2, 4, 4
Deadlift -
135X3
225X3
265X3, 3, 3
125X8 is a Rep PR on Press. Second set felt strong enough that I think I'll go up on weight next time.
OMG I did some chin-ups mostly pain-free! One trip to the P.T., and a week of doing the rehab/prehab he prescribed and I'm at lest 50% of the way back. I was grinning like an idiot after the 2nd set.
Throws a little bit of a wrench into the programming though, because I'd gotten pretty into the idea of the additional deadlift workouts for keeping technique dialed-in. Don't want the Bench/Press days to become forever long, so I'll have to toy with it.
Wednesday, April 6, 2016
Reps and Volume. Week 4. Bench
BW - 230
Bench -
BarX5
95X5
115X4
135X3
155X2
185X1
155X17, 7
Cable Rows - X75, 25 (same weight as last time)
Straight-Bar Push-Downs - X65, 35 (same weight as last time)
Ran out of strength again after Rep 17. This week I decided to push the reps on the 2nd set closer to failure instead of getting the prescribed amount for the volume goals. This makes sense to me. Stick with the volume goal as long as progress is being made, but push the volume sets past the goal to try and break a plateau. We'll see if that works.
Kept the weight the same on accessories, but managed to get them both done in 2 sets where it took 3 sets last week.
I believe the 100 rep accessories may be coming to an end after this week. It should be enough to have moved a lot of blood through my joints to help recover from the meet, and also to have bumped up my overall work capacity a bit.
I'm a bit torn on what the next phase is going to be. My original plans had revolved around some specific diet goals, but I have failed to consistently meet those. If I'm going to abandon those goals, then I feel like the options are: 1) Continue with my main lift programming, but push the accessories into bigger movements with higher intensities; i.e. strength work; or 2) I've been looking at Alex Viada's manual for awhile and I've laid out his P.L.+5K program.
If I do the latter, I believe I will need to pick a 5K to run in order to stick to that 7-day-a-week program. Because I enjoyed the P.L. meet so much, I'm leaning towards this even though it looks much more difficult than the other option.
Bench -
BarX5
95X5
115X4
135X3
155X2
185X1
155X17, 7
Cable Rows - X75, 25 (same weight as last time)
Straight-Bar Push-Downs - X65, 35 (same weight as last time)
Ran out of strength again after Rep 17. This week I decided to push the reps on the 2nd set closer to failure instead of getting the prescribed amount for the volume goals. This makes sense to me. Stick with the volume goal as long as progress is being made, but push the volume sets past the goal to try and break a plateau. We'll see if that works.
Kept the weight the same on accessories, but managed to get them both done in 2 sets where it took 3 sets last week.
I believe the 100 rep accessories may be coming to an end after this week. It should be enough to have moved a lot of blood through my joints to help recover from the meet, and also to have bumped up my overall work capacity a bit.
I'm a bit torn on what the next phase is going to be. My original plans had revolved around some specific diet goals, but I have failed to consistently meet those. If I'm going to abandon those goals, then I feel like the options are: 1) Continue with my main lift programming, but push the accessories into bigger movements with higher intensities; i.e. strength work; or 2) I've been looking at Alex Viada's manual for awhile and I've laid out his P.L.+5K program.
If I do the latter, I believe I will need to pick a 5K to run in order to stick to that 7-day-a-week program. Because I enjoyed the P.L. meet so much, I'm leaning towards this even though it looks much more difficult than the other option.
Friday, June 13, 2014
Conditioning. Week 1. Upper Body
BW - 205
Cuff Work - Lots (capsule stretching, band dislocations, pull aparts, 5lb. plate "cleans," front raises with various grips, band external rotations)
Bench -
BarX20, 20
95X6
115X6
135X6
155X8
BB Rows -
BarX15
95X10
135X15, 12, 15
Chins - BWX10, 5, 5
Decline Sit-Ups - BWX10, 10, 10
Being very careful with the shoulder since I seemed to re-aggravate it by sprinting (!). Just tried to run through a sequence of everything I've ever done for shoulder cuff and shoulder prehab.
That included an extra warm-up set with just the bar, and more reps and smaller jumps on the warm-up sets. Originally I programmed for 12 reps of 155, which would normally be slightly challenging but completely do-able. Everything was very tentative today, and I cut it at 8.
The lay-off and tentativeness about the shoulder seemed to cut into my rowing as well. This felt more like a neuromuscular issue than a strength issue. My mind just didn't want to let my body "get after it" today on these.
Chins were okay, though. Programmed for 20 total, and got it in 3 sets. Hoped to go over on the last set, but 5 was the limit.
The crunches I did in my BW circuits in the last block did not set me up well for decline sit-ups. Originally hoped to do 60 or so total reps, but had to bring that down, and will adjust my programming for this block accordingly.
Cuff Work - Lots (capsule stretching, band dislocations, pull aparts, 5lb. plate "cleans," front raises with various grips, band external rotations)
Bench -
BarX20, 20
95X6
115X6
135X6
155X8
BB Rows -
BarX15
95X10
135X15, 12, 15
Chins - BWX10, 5, 5
Decline Sit-Ups - BWX10, 10, 10
Being very careful with the shoulder since I seemed to re-aggravate it by sprinting (!). Just tried to run through a sequence of everything I've ever done for shoulder cuff and shoulder prehab.
That included an extra warm-up set with just the bar, and more reps and smaller jumps on the warm-up sets. Originally I programmed for 12 reps of 155, which would normally be slightly challenging but completely do-able. Everything was very tentative today, and I cut it at 8.
The lay-off and tentativeness about the shoulder seemed to cut into my rowing as well. This felt more like a neuromuscular issue than a strength issue. My mind just didn't want to let my body "get after it" today on these.
Chins were okay, though. Programmed for 20 total, and got it in 3 sets. Hoped to go over on the last set, but 5 was the limit.
The crunches I did in my BW circuits in the last block did not set me up well for decline sit-ups. Originally hoped to do 60 or so total reps, but had to bring that down, and will adjust my programming for this block accordingly.
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