BW - 206
Bulgarian Split Squat - BWX12, 12, 12
Deadlift -
135X5, 5
185X4
225X3
275X2
315X6
BW Ladder Circuit -
Push-Ups - 5, 10, 15, 20, 15, 10, 5
Chin-Ups - 2, 4,
6, 8, 6, 4, 2
Dips - 3, 6, 9, 12, 9, 6, 3
Sit-Ups - 5, 10, 15, 20, 15, 10,
5
Don't remember a ton of details about this session from Friday.
Got the split squats back up to 12 reps. Feeling better.
315X6 is a Rep PR on Deadlift.
Ladder felt a little easier.
Showing posts with label sit-ups. Show all posts
Showing posts with label sit-ups. Show all posts
Tuesday, May 27, 2014
Monday, May 19, 2014
Full Body. Week 2. Deadlift
BW - 209
Bulgarian Split Squat (back leg on roller) - BWX10, 10, 10
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
305X7
BW Ladder Circuit -
Push-Ups - 5, 10, 15, 20, 15, 10, 5
Chin-Ups - 2, 4, 6, 8, 6, 4, 2
Dips - 3, 6, 9, 12, 9, 6, 3
Sit-Ups - 5, 10, 15, 20, 15, 10, 5
Decent session. The split squats seemed a little harder this week. Don't know if it was just the day, or accumulated fatigue from the first two weeks of this block.
305X7 is actually a Rep PR on Deadlift. However, anything I attempt over 5 reps is likely to be a Rep PR since I haven't gone that high on Deads in a long time. I had more reps in the tank.
Ladder circuit was possibly a little easier this week. The push-ups were for sure, which is ironic because I'm still nursing a strain in some muscle down in my shoulder.
Bulgarian Split Squat (back leg on roller) - BWX10, 10, 10
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
305X7
BW Ladder Circuit -
Push-Ups - 5, 10, 15, 20, 15, 10, 5
Chin-Ups - 2, 4, 6, 8, 6, 4, 2
Dips - 3, 6, 9, 12, 9, 6, 3
Sit-Ups - 5, 10, 15, 20, 15, 10, 5
Decent session. The split squats seemed a little harder this week. Don't know if it was just the day, or accumulated fatigue from the first two weeks of this block.
305X7 is actually a Rep PR on Deadlift. However, anything I attempt over 5 reps is likely to be a Rep PR since I haven't gone that high on Deads in a long time. I had more reps in the tank.
Ladder circuit was possibly a little easier this week. The push-ups were for sure, which is ironic because I'm still nursing a strain in some muscle down in my shoulder.
Monday, May 12, 2014
Full Body. Week 1. Deadlift
BW - 207
Bulgarian Split-Squat - BWX12, 12, 12 (each leg)
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
295X8
BW Ladder Circuit -
Push-Ups - 5, 10, 15, 20, 15, 10, 5
Chin-Ups - 2, 4, 6, 8, 6, 4, 2
Dips - 3, 6, 9, 12, 9, 6, 3
Sit-Ups - 5, 10, 15, 20, 15, 10, 5
I'd originally planned for the squat movement on this day to be High-Bars, but with the knee issue I was dealing with for a few weeks, I thought it would be smarter to go with single-leg work instead. I wasn't sure what I would do, but I'd been thinking about the Bulgarian Split-Squat. Similar to the barbell complexes I'm doing on other days, this is a something I did a lot of during my first year of training, but haven't done since then. Then I saw this video of John Meadows the other day, and realized I could do them very similarly with a little sit-up bracer they have at my gym. The genius (and hellishness) of doing them like this with the back foot on a roller is that it's easier to keep the load on the front foot and not 'cheat' with the back leg. I like 'em.
Waving the top-weight and back-off weight down again on Deadlifts to make sure my low-back gets some recovery and is ready for the other full-body days. On the other hand, I'm also going to let the back-off reps get above 5 for the first time in forever. 295X8 ties my previous 8 rep max, and I easily had a couple more reps in the tank.
This body-weight ladder is modeled almost exactly on a section from Paul Carter's LRB 365 program I ran last year. By the end of July, I'm going to test myself on some military PFT standards, and that's part of the focus here. In addition, I'm thinking about these and the complexes I'm doing on the other days as having a 'focus' on assistance movements for the big lift from the prior session. So the session before this was Bench, and the push-ups and dips here are reflecting that. My next session is Squats, and the complex at the end of that has RDLs, High-Pulls, and Rows as 'Deadlift focus' to follow on this session. Bench day follows Squat day, and so the complex on Bench day has two squat movements in it.
tl;dr this was a good session.
Bulgarian Split-Squat - BWX12, 12, 12 (each leg)
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
295X8
BW Ladder Circuit -
Push-Ups - 5, 10, 15, 20, 15, 10, 5
Chin-Ups - 2, 4, 6, 8, 6, 4, 2
Dips - 3, 6, 9, 12, 9, 6, 3
Sit-Ups - 5, 10, 15, 20, 15, 10, 5
I'd originally planned for the squat movement on this day to be High-Bars, but with the knee issue I was dealing with for a few weeks, I thought it would be smarter to go with single-leg work instead. I wasn't sure what I would do, but I'd been thinking about the Bulgarian Split-Squat. Similar to the barbell complexes I'm doing on other days, this is a something I did a lot of during my first year of training, but haven't done since then. Then I saw this video of John Meadows the other day, and realized I could do them very similarly with a little sit-up bracer they have at my gym. The genius (and hellishness) of doing them like this with the back foot on a roller is that it's easier to keep the load on the front foot and not 'cheat' with the back leg. I like 'em.
Waving the top-weight and back-off weight down again on Deadlifts to make sure my low-back gets some recovery and is ready for the other full-body days. On the other hand, I'm also going to let the back-off reps get above 5 for the first time in forever. 295X8 ties my previous 8 rep max, and I easily had a couple more reps in the tank.
This body-weight ladder is modeled almost exactly on a section from Paul Carter's LRB 365 program I ran last year. By the end of July, I'm going to test myself on some military PFT standards, and that's part of the focus here. In addition, I'm thinking about these and the complexes I'm doing on the other days as having a 'focus' on assistance movements for the big lift from the prior session. So the session before this was Bench, and the push-ups and dips here are reflecting that. My next session is Squats, and the complex at the end of that has RDLs, High-Pulls, and Rows as 'Deadlift focus' to follow on this session. Bench day follows Squat day, and so the complex on Bench day has two squat movements in it.
tl;dr this was a good session.
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 3, 2013
LRB 365: Conditioning. Week 6. Deadlift
BW - 191
Front Squats -
BarX5
95X5
Deadlift -
135X5
155X4
185X3
225X2
275X1, 1, 1
225X5
BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Warmed-up with some super-light front squats just to start getting the movement back in my body.
Deadlifts were all fast and strong. Really hammered the 225X5, and my hamstrings were really sore the next day.
Ladders were great. No rest/pause on anything. Not even push-ups.
Front Squats -
BarX5
95X5
Deadlift -
135X5
155X4
185X3
225X2
275X1, 1, 1
225X5
BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Warmed-up with some super-light front squats just to start getting the movement back in my body.
Deadlifts were all fast and strong. Really hammered the 225X5, and my hamstrings were really sore the next day.
Ladders were great. No rest/pause on anything. Not even push-ups.
Sunday, May 26, 2013
LRB 365: Conditioning. Week 5. Squat
BW - 192
Squat -
BarX10 (paused)
95X5
135X5
155X4
185X2
225X1, 1, 1
185X5
BW ladder circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Don't know if I screwed up somehow on my diet or if 192 is just a spike. I'll see what's up at my next weigh-in.
Legs were sore from sprints the day before, but squats were still fine. Although, I did pass on a top single of 245. Really focused on not getting over my toes this session. I got over on the last rep with 185, however.
Ladder was as strong as it's been. I was able to get a bit aggressive with some of the reps. Still had to R/P a couple of the push-ups sets, though.
Squat -
BarX10 (paused)
95X5
135X5
155X4
185X2
225X1, 1, 1
185X5
BW ladder circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Don't know if I screwed up somehow on my diet or if 192 is just a spike. I'll see what's up at my next weigh-in.
Legs were sore from sprints the day before, but squats were still fine. Although, I did pass on a top single of 245. Really focused on not getting over my toes this session. I got over on the last rep with 185, however.
Ladder was as strong as it's been. I was able to get a bit aggressive with some of the reps. Still had to R/P a couple of the push-ups sets, though.
Thursday, May 23, 2013
LRB 365: Conditioning. Week 4b. Incline
BW - 190
Incline -
BarX20
95X5, 5
115X3, 3
135X1, 1, 1
115X5
BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (neutral) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Hanging Leg-Raises - 3 up to 9
Sit-ups - 20 up to 25, back down to 5
Jesus. Strange gym hell. I'm doing some work at nights in another part of the city for a couple of months, and I'm trying out some gyms in that area so that I can get my sessions in during the week without having to cram everything into the weekend. Today's adventure involved a big, vibrant chain-gym called XSport. I don't want to go on a pointless flame out about big-box commercial gyms, so I'll just skip to the high-lights.
I was trying to use a free-pass I printed from their website, but that shit always comes with a mandatory sit-down with a sales person masquerading as a PT or something. I'm cordial with these folks, as I understand they're just doing their job, and frankly their job appears to suck-ass. I don't want to be the asshole that comes in and makes it even worse. I'm just going to sum up my man Tony's advice with a couple brief excerpts from our exchange:
TONY: I see you've written down what your focused on (I wrote down Squats, Deadlift). Why are you focused on that stuff?
ME: I want to be stronger in general and create a better athletic base for the rest of my life.
TONY: But why these things?
ME: Strong legs and back. Seems like a good idea.
TONY: Do you do any kind of balance work?
ME: Free Squatting and Deadlifts take care of a lot of that stability for me. Since I started Deadlifting 2 years ago, I never throw my back out anymore unless I fuck up on a Squat or Deadlift.
TONY: But Deadlifts are for the hamstrings.
ME: Uh...no, I'm not talking about RDLs, but full deadlifts from the floor.
TONY: That's what I'm talking about.
ME: Well that kind of works everything along your posterior chain from the bottom of your skull down to your knees.
[skeptical look from Tony]
ME: Um...well...all I can say is that the biggest improvement I ever got in my Deadlift was when I improved my T-Bar rows.
TONY: Well whatever works for you I guess.
A little bit later, Tony was asking what kind of things I was looking for in a gym, and that included this exchange:
ME: Round plates would be great. Those angle-sided plates can be annoying when deadlifting.
TONY: We have those. What's annoying about them.
ME: It's not a huge-deal, it's just that when the weights hit the floor, the bar has a tenendcy to shift out of position if it lands on the pointed part of the plate.
TONY: What, are you letting go of the bar?
ME: No, just in the dead stop between reps.
[skeptical look from Tony]
ME: You know, when it's on the ground, those plates can cause it to shift a little bit and you have to reset your feet.
TONY: The weight doesn't touch the ground when I do deadlifts.
ME: ...Again, I'm not talking about RDLs, but full deadlifts.
TONY [a little exasperated]: That's what I'm talking about.
ME: So you come all the way down...
TONY: And then go right back up.
ME: So you do touch-and-go.
TONY: No. I don't.
Anyway, he pretty quickly came to the conclusion that I just wasn't looking for what he was tasked with selling, and I got to go workout.
Inclines were fine.
Body circuit was kind of a cluster fuck because this was the MOST CROWDED GYM I'VE EVER BEEN IN! Moving between stations, I had to look both ways like I was crossing a busy street. Crazy. The chin-up station was no good for leg-raises for a variety of reasons, I tried a few sets, but it was so awkward that it was hard to even get the reps out. I had to switch to sit-ups instead.
I'm hoping one of the other two nearby gyms is better suited to me than this one.
Incline -
BarX20
95X5, 5
115X3, 3
135X1, 1, 1
115X5
BW Ladder Circuit -
Dips - 3 up to 15, back down to 3
Chins (neutral) - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
Hanging Leg-Raises - 3 up to 9
Sit-ups - 20 up to 25, back down to 5
Jesus. Strange gym hell. I'm doing some work at nights in another part of the city for a couple of months, and I'm trying out some gyms in that area so that I can get my sessions in during the week without having to cram everything into the weekend. Today's adventure involved a big, vibrant chain-gym called XSport. I don't want to go on a pointless flame out about big-box commercial gyms, so I'll just skip to the high-lights.
I was trying to use a free-pass I printed from their website, but that shit always comes with a mandatory sit-down with a sales person masquerading as a PT or something. I'm cordial with these folks, as I understand they're just doing their job, and frankly their job appears to suck-ass. I don't want to be the asshole that comes in and makes it even worse. I'm just going to sum up my man Tony's advice with a couple brief excerpts from our exchange:
TONY: I see you've written down what your focused on (I wrote down Squats, Deadlift). Why are you focused on that stuff?
ME: I want to be stronger in general and create a better athletic base for the rest of my life.
TONY: But why these things?
ME: Strong legs and back. Seems like a good idea.
TONY: Do you do any kind of balance work?
ME: Free Squatting and Deadlifts take care of a lot of that stability for me. Since I started Deadlifting 2 years ago, I never throw my back out anymore unless I fuck up on a Squat or Deadlift.
TONY: But Deadlifts are for the hamstrings.
ME: Uh...no, I'm not talking about RDLs, but full deadlifts from the floor.
TONY: That's what I'm talking about.
ME: Well that kind of works everything along your posterior chain from the bottom of your skull down to your knees.
[skeptical look from Tony]
ME: Um...well...all I can say is that the biggest improvement I ever got in my Deadlift was when I improved my T-Bar rows.
TONY: Well whatever works for you I guess.
A little bit later, Tony was asking what kind of things I was looking for in a gym, and that included this exchange:
ME: Round plates would be great. Those angle-sided plates can be annoying when deadlifting.
TONY: We have those. What's annoying about them.
ME: It's not a huge-deal, it's just that when the weights hit the floor, the bar has a tenendcy to shift out of position if it lands on the pointed part of the plate.
TONY: What, are you letting go of the bar?
ME: No, just in the dead stop between reps.
[skeptical look from Tony]
ME: You know, when it's on the ground, those plates can cause it to shift a little bit and you have to reset your feet.
TONY: The weight doesn't touch the ground when I do deadlifts.
ME: ...Again, I'm not talking about RDLs, but full deadlifts.
TONY [a little exasperated]: That's what I'm talking about.
ME: So you come all the way down...
TONY: And then go right back up.
ME: So you do touch-and-go.
TONY: No. I don't.
Anyway, he pretty quickly came to the conclusion that I just wasn't looking for what he was tasked with selling, and I got to go workout.
Inclines were fine.
Body circuit was kind of a cluster fuck because this was the MOST CROWDED GYM I'VE EVER BEEN IN! Moving between stations, I had to look both ways like I was crossing a busy street. Crazy. The chin-up station was no good for leg-raises for a variety of reasons, I tried a few sets, but it was so awkward that it was hard to even get the reps out. I had to switch to sit-ups instead.
I'm hoping one of the other two nearby gyms is better suited to me than this one.
Sunday, May 19, 2013
LRB 365: Conditioning. Week 4b. Deadlift
BW - 191
Deadlift -
135X5, 5
155X5
185X3
225X2
275X1, 1, 1
225X5
BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
191 is a BW low going back to sometime in late 2011.
Drank too much and too late the night before. Thinking about lifting just made me want to lay down, so I backed off the weight on the deadlifts a bit and focused on speed through lock-out.
Circuit all went pretty well actually. Only had to Rest/Pause the push-ups. This is the easier of the two bodyweight circuits, however.
Deadlift -
135X5, 5
155X5
185X3
225X2
275X1, 1, 1
225X5
BW Ladder Circuit -
Squats - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
191 is a BW low going back to sometime in late 2011.
Drank too much and too late the night before. Thinking about lifting just made me want to lay down, so I backed off the weight on the deadlifts a bit and focused on speed through lock-out.
Circuit all went pretty well actually. Only had to Rest/Pause the push-ups. This is the easier of the two bodyweight circuits, however.
Tuesday, May 14, 2013
LRB 365: Conditioning. Week 3b. Squat
BW - 198
Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X3
185X2
225X1, 1
245X1
185X5
BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Was out of town the last 10 days for vacation. Glad bodyweight didn't jump too much. Because of the vacation, and some other upcoming scheduling difficulties, I've decided to repeat weeks 3 and 4 of the conditioning phase.
Squats were alright. 245 was pretty slow, but 185X5 was as strong as last time.
The ladders were mostly fine. I actually did this circuit every couple days while I was on vacation. Still have to R/P push-ups on the 5th and 6th sets.
Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X3
185X2
225X1, 1
245X1
185X5
BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Was out of town the last 10 days for vacation. Glad bodyweight didn't jump too much. Because of the vacation, and some other upcoming scheduling difficulties, I've decided to repeat weeks 3 and 4 of the conditioning phase.
Squats were alright. 245 was pretty slow, but 185X5 was as strong as last time.
The ladders were mostly fine. I actually did this circuit every couple days while I was on vacation. Still have to R/P push-ups on the 5th and 6th sets.
Monday, April 29, 2013
LRB 365: Conditioning. Week 4. Deadlift
BW - 198
Deadlift -
135X5, 5
155X4
185X3
225X2, 2
275X1, 1
315X1
275X5
BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Pretty solid session considering we had house guests for the weekend and had stayed up and partied the previous 2 nights. That contributes to the weight bump as well.
That 315 is still a little slow, but the 275 felt strong like I could have gotten a few more reps. As long as I'm hitting everything don't really see a reason to back off.
Bodyweight stuff felt pretty good as well. Had to hit some rest/pause on a couple of the top sets on push-ups and chins, but that's all good.
Deadlift -
135X5, 5
155X4
185X3
225X2, 2
275X1, 1
315X1
275X5
BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Pretty solid session considering we had house guests for the weekend and had stayed up and partied the previous 2 nights. That contributes to the weight bump as well.
That 315 is still a little slow, but the 275 felt strong like I could have gotten a few more reps. As long as I'm hitting everything don't really see a reason to back off.
Bodyweight stuff felt pretty good as well. Had to hit some rest/pause on a couple of the top sets on push-ups and chins, but that's all good.
Monday, April 22, 2013
LRB 365: Conditioning. Week 3. Squat
BW - 195
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
205X2
225X1, 1
245X1
185X5
BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Felt a little shaky today, and don't think I hit depth on the 245. So I dropped back to 185 for the back-off set, and it was one of the strongest, smoothest rep sets I can remember on Squats in a while.
Upped the rep intervals on the BW circuit, and everything felt strong. I had to rest-pause on the top set of push-ups and chins.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
205X2
225X1, 1
245X1
185X5
BW Ladder Circuit -
Squat - 5 up to 25, back down to 5
Sit-ups - 5 up to 25, back down to 5
Chins (supinated) - 2 up to 10, back down to 2
Push-ups - 4 up to 20, back down to 4
Felt a little shaky today, and don't think I hit depth on the 245. So I dropped back to 185 for the back-off set, and it was one of the strongest, smoothest rep sets I can remember on Squats in a while.
Upped the rep intervals on the BW circuit, and everything felt strong. I had to rest-pause on the top set of push-ups and chins.
Thursday, April 18, 2013
LRB 365: Conditioning. Week 2. Deadlift
BW - 195
Deadlift -
135X5, 5
155X4
185X2
225X2
275X1, 1
315X1
275X5
BW Ladder Circuit -
Squats - 3 up to 15, back down to 3
Sit-ups - 2 up to 10, back down to 2
Chins - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
My afternoon was a cluster-fuck of leaving work early for one appointment that got cancelled because of weather, and another that ended up being so delayed that I could have stayed at work. Raining so hard, I needed to take the bus to get from home to the gym, but I just missed a bus and had to wait 20 minutes for the next one. Ended up having to wait 15 minutes for a bus to get home afterwards. Was supposed to walk with the weighted vest today, but torrential downpour delays that.
Despite all that frustration, this was a solid-to-nice session.
Deadlifts were all strong, BUT 315 was a touch slower than I would have liked, and 275 might have been a bit much for the back-off. I'm trying to stick with 25s/45s as much as possible on this phase, but I may have to use some 10s to back this down from 315/275 to 295/245 next time. Or not.
Best ladder session yet. Pretty clear now that the Bench days with the dips and push-ups in the ladder are significantly harder for me than these. My shoulder strain from last session wasn't hindering me UNTIL I stupidly tried to loosen it up even more with some dislocates half way through. Then it was righteously pissed at me. Anyway, on Lower day I'm upping the rep intervals for Squats and Sit-Ups all the way back up to the programmed 5, and Push-Ups up to 4.
Deadlift -
135X5, 5
155X4
185X2
225X2
275X1, 1
315X1
275X5
BW Ladder Circuit -
Squats - 3 up to 15, back down to 3
Sit-ups - 2 up to 10, back down to 2
Chins - 2 up to 10, back down to 2
Push-ups - 3 up to 15, back down to 3
My afternoon was a cluster-fuck of leaving work early for one appointment that got cancelled because of weather, and another that ended up being so delayed that I could have stayed at work. Raining so hard, I needed to take the bus to get from home to the gym, but I just missed a bus and had to wait 20 minutes for the next one. Ended up having to wait 15 minutes for a bus to get home afterwards. Was supposed to walk with the weighted vest today, but torrential downpour delays that.
Despite all that frustration, this was a solid-to-nice session.
Deadlifts were all strong, BUT 315 was a touch slower than I would have liked, and 275 might have been a bit much for the back-off. I'm trying to stick with 25s/45s as much as possible on this phase, but I may have to use some 10s to back this down from 315/275 to 295/245 next time. Or not.
Best ladder session yet. Pretty clear now that the Bench days with the dips and push-ups in the ladder are significantly harder for me than these. My shoulder strain from last session wasn't hindering me UNTIL I stupidly tried to loosen it up even more with some dislocates half way through. Then it was righteously pissed at me. Anyway, on Lower day I'm upping the rep intervals for Squats and Sit-Ups all the way back up to the programmed 5, and Push-Ups up to 4.
Friday, April 12, 2013
LRB 365: Conditioning. Week 1. Squat
BW - 198
Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X3
185X2
225X1, 1
245X1
225X5
BW Ladder Circuit -
BW Squats - 2 up to 10, back down to 2
Chins (supinated) - 2 up to 10, back down to 2
Sit-ups - 2 up to 10, back down to 2
Push-ups - 2 up to 10, back down to 2
Good session. I would say great, but since I ratcheted the rep intervals back on the ladder circuits, I'm docking myself.
Squats were great using the larger intervals/plates. Also, it's been a while since I repped out any higher (for me) weights on full squats, and it felt nice to do that again.
The ladders were all pretty solid, with the sit-ups being the hardest. Next lower body session, I'm going to bump the rep intervals up on squats, sit-ups, and push-ups to get them closer to where they are supposed to be. I'll leave it at 2s for the next Upper body session, although I'm hopeful that last session represented a trial-by-fire acclimation session, and that they will be as easy as these were. Nevertheless, the Bench/Dip/Push-up combo could still pose some problems.
Squat -
BarX10 (paused)
95X5 (paused)
135X4
155X3
185X2
225X1, 1
245X1
225X5
BW Ladder Circuit -
BW Squats - 2 up to 10, back down to 2
Chins (supinated) - 2 up to 10, back down to 2
Sit-ups - 2 up to 10, back down to 2
Push-ups - 2 up to 10, back down to 2
Good session. I would say great, but since I ratcheted the rep intervals back on the ladder circuits, I'm docking myself.
Squats were great using the larger intervals/plates. Also, it's been a while since I repped out any higher (for me) weights on full squats, and it felt nice to do that again.
The ladders were all pretty solid, with the sit-ups being the hardest. Next lower body session, I'm going to bump the rep intervals up on squats, sit-ups, and push-ups to get them closer to where they are supposed to be. I'll leave it at 2s for the next Upper body session, although I'm hopeful that last session represented a trial-by-fire acclimation session, and that they will be as easy as these were. Nevertheless, the Bench/Dip/Push-up combo could still pose some problems.
Friday, March 29, 2013
LRB 365: 100 Reps. Week 5. Squat
BW - 196
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
175X3
195X2
205X1
235X1, 1
Cable Rows - X70, 30
Lunges - BWX50, 20, 20, 10
Ab Wheel - 4 sets of 10
Weighted Vest - 35 minutes; walking
Nice session. Squats still strong and moving with confidence. So much so that I started toying with my form a little. I haven't worried about my elbow/arm alignment in a while, but this session I started trying to get in the groove of keeping them pointed down to help keep my chest out. The mental cue that seemed to help here was thinking aobut trying to bring them down alongside my hip-joints.
Cable rows felt really good today.
Lunges, however, were a real asshole after the first hill-sprints of the year the day before. Really brutal.
Had some time before the bus would be along, so I threw in some ab wheel. I expect a real unwelcome surprise on the next phase when there are lots of sit-ups in the BW ladders. Gonna try and at least get some wheel in every week to mitigate the coming disaster.
Walking felt great. Really kind of digging it for the zone-out aspect right now.
Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
175X3
195X2
205X1
235X1, 1
Cable Rows - X70, 30
Lunges - BWX50, 20, 20, 10
Ab Wheel - 4 sets of 10
Weighted Vest - 35 minutes; walking
Nice session. Squats still strong and moving with confidence. So much so that I started toying with my form a little. I haven't worried about my elbow/arm alignment in a while, but this session I started trying to get in the groove of keeping them pointed down to help keep my chest out. The mental cue that seemed to help here was thinking aobut trying to bring them down alongside my hip-joints.
Cable rows felt really good today.
Lunges, however, were a real asshole after the first hill-sprints of the year the day before. Really brutal.
Had some time before the bus would be along, so I threw in some ab wheel. I expect a real unwelcome surprise on the next phase when there are lots of sit-ups in the BW ladders. Gonna try and at least get some wheel in every week to mitigate the coming disaster.
Walking felt great. Really kind of digging it for the zone-out aspect right now.
Monday, March 11, 2013
LRB 365: 100 Reps. Week 3. Squat
BW - 197
Weighted Vest - 25 minutes walking
Squat -
BarX12 (paused)
115X5 (paused)
135X4
165X3
185X2
215X1, 1
225X1
Cable Rows - 1 set of 100
Lunges - BWX50, 30, 24
Ab Wheel - 2 sets of 10+
Everything was pretty solid. There is a little mental thing I'm fighting with where the non-existent rest times are making these lighter squats seem harder than they "should." Just gotta remind myself that rest-time plays into it along with everything else. Top sets are still smooth and strong.
Cable rows were a little bit rougher today, but I think that was due a lot to training early in the AM.
Max rep lunges still suck.
Had some time till the bus, so threw in some ab wheel. Throwing this in once a week or so to make sure the sit-ups in the next phase aren't a nightmare.
Weighted Vest - 25 minutes walking
Squat -
BarX12 (paused)
115X5 (paused)
135X4
165X3
185X2
215X1, 1
225X1
Cable Rows - 1 set of 100
Lunges - BWX50, 30, 24
Ab Wheel - 2 sets of 10+
Everything was pretty solid. There is a little mental thing I'm fighting with where the non-existent rest times are making these lighter squats seem harder than they "should." Just gotta remind myself that rest-time plays into it along with everything else. Top sets are still smooth and strong.
Cable rows were a little bit rougher today, but I think that was due a lot to training early in the AM.
Max rep lunges still suck.
Had some time till the bus, so threw in some ab wheel. Throwing this in once a week or so to make sure the sit-ups in the next phase aren't a nightmare.
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