Defranco Shoulder Mobility
Bench -
BarX20
95X5
135X5
155X5
165X5
175X4 (fail on 5)
DB Bench - 65'sX10, 5
Cable Rows, Medium-width, neutral grip - X15, 12, 8
Reverse Hyper - 100X12X3
This was the final bench session of this strength phase. So what did I decide to do? Start close-gripping! Ha. This was on Paul Carter's advice that there's no better time than right now to switch to close grip and start saving my shoulder. And lookee: I only missed my target for this cycle by one rep! That could mean that I was too conservative with my target originally, but whatever. Bench PR. Killed two birds with one stone.
Friday, February 24, 2012
Thursday, February 23, 2012
UB: Strong Week 6. Deadlift
Defranco Mobility
Calf Raises - 245X15, 285X15, 325X15
Deadlift -
135X5
185X5
225X5
255X5
285X5
GHR - BWX10, 12, 10
Pulldowns (slow eccentric) - 70X15, 10, 8, 6
Standing Cable Crunches - 50X20, 70X15, 80X15
Walk home - 20 minutes.
Last day of Deadlifts on this cycle and I pulled another PR! That's about 30lbs. added to my deadlift on this cycle. That's awesome. I didn't even have to gut out any reps, though I did have to take a couple of deep breathes between sets 3 and 4.
My mid-back strain was really acting up today though. My new guess is that the pulling has been generating this strain. If that's true, I believe that points to the lack of rowing I've been doing. There was no rowing at all in this cycle, so while I was working my pull and bringing up my lats and traps, my rhomboids fell back and have had trouble doing their part at the end of the line. This is good. I've been feeling for awhile that I was neglecting the row in favor of building my chinning strength. This is the final confirmation I need to push chins to the back-burner and bring rows forward.
Calf Raises - 245X15, 285X15, 325X15
Deadlift -
135X5
185X5
225X5
255X5
285X5
GHR - BWX10, 12, 10
Pulldowns (slow eccentric) - 70X15, 10, 8, 6
Standing Cable Crunches - 50X20, 70X15, 80X15
Walk home - 20 minutes.
Last day of Deadlifts on this cycle and I pulled another PR! That's about 30lbs. added to my deadlift on this cycle. That's awesome. I didn't even have to gut out any reps, though I did have to take a couple of deep breathes between sets 3 and 4.
My mid-back strain was really acting up today though. My new guess is that the pulling has been generating this strain. If that's true, I believe that points to the lack of rowing I've been doing. There was no rowing at all in this cycle, so while I was working my pull and bringing up my lats and traps, my rhomboids fell back and have had trouble doing their part at the end of the line. This is good. I've been feeling for awhile that I was neglecting the row in favor of building my chinning strength. This is the final confirmation I need to push chins to the back-burner and bring rows forward.
Monday, February 20, 2012
UB: Strong Week 6. Press
Defranco Shoulder Mobility
Machine Lateral Neck Flexion - 30X20X2, 20X20
DB Military Press - 15sX20, 10sX20
Press -
BarX5
BarX5
95X5
110X5
125X2 (fail on 3)
BB Overhead Extensions - 65X8X2, 45X15, 10
Rope Push-downs - X10, 20, 15
Timed mile - 2:15, 6:57, 9:53, 12:58
Raised the weight on neck machine, but thought I might be cheating a little bit, so dropped it back down for the last set.
I did some light DB presses to warm-up through a fuller range of motion. Thought I might need it.
For the up-sets on the Press, I wanted to try and take the lessons I've learned on the other lifts where I've been backing off on the up-sets ahead of a PR attempt. So I did a couple of sets with the empty bar and focused on drive and snap at the top, then two medium weight sets. Both of these felt heavy, and I started to get a bad feeling because my top sets on the Press have been feeling heavy for a couple of months. Sure enough, I couldn't get even 3 reps with 125. 3 times I've missed lifts, once on bench, and twice now on the press. I was pretty damned pissed. If I'd been thinking clearer, I would have composed myself, and taken 125 for 3 singles to at least get more time under that weight. I'll try to remember that next time I fail a lift.
Machine Lateral Neck Flexion - 30X20X2, 20X20
DB Military Press - 15sX20, 10sX20
Press -
BarX5
BarX5
95X5
110X5
125X2 (fail on 3)
BB Overhead Extensions - 65X8X2, 45X15, 10
Rope Push-downs - X10, 20, 15
Timed mile - 2:15, 6:57, 9:53, 12:58
Raised the weight on neck machine, but thought I might be cheating a little bit, so dropped it back down for the last set.
I did some light DB presses to warm-up through a fuller range of motion. Thought I might need it.
For the up-sets on the Press, I wanted to try and take the lessons I've learned on the other lifts where I've been backing off on the up-sets ahead of a PR attempt. So I did a couple of sets with the empty bar and focused on drive and snap at the top, then two medium weight sets. Both of these felt heavy, and I started to get a bad feeling because my top sets on the Press have been feeling heavy for a couple of months. Sure enough, I couldn't get even 3 reps with 125. 3 times I've missed lifts, once on bench, and twice now on the press. I was pretty damned pissed. If I'd been thinking clearer, I would have composed myself, and taken 125 for 3 singles to at least get more time under that weight. I'll try to remember that next time I fail a lift.
UB: Strong Week 5. Squat
Defranco Mobility Warm-up
Standing Calf Raises - 245X15, 285X15, 325X15
Squat -
BarX10
135X5
185X5
205X5
225X5
255X5
Front Squat - 135X8, 5
RDL - 175X12, 4
Reverse Hyper - 50X18, 15, 15
Working my way back up on calf raises now that I've changed my technique to explode up, slow eccentric, pause at the bottom. Felt it a little bit more the next day.
255 is a Rep PR, a projected increase to my 1RM, and more weight than I've ever put on my back. I did this from stands, but next week when I go up to 265 I'll need to use a power rack and ask for a spot, because these were slow. I didn't really hit a sticking point, though, so I'm optimistic about 265.
Standing Calf Raises - 245X15, 285X15, 325X15
Squat -
BarX10
135X5
185X5
205X5
225X5
255X5
Front Squat - 135X8, 5
RDL - 175X12, 4
Reverse Hyper - 50X18, 15, 15
Working my way back up on calf raises now that I've changed my technique to explode up, slow eccentric, pause at the bottom. Felt it a little bit more the next day.
255 is a Rep PR, a projected increase to my 1RM, and more weight than I've ever put on my back. I did this from stands, but next week when I go up to 265 I'll need to use a power rack and ask for a spot, because these were slow. I didn't really hit a sticking point, though, so I'm optimistic about 265.
Friday, February 17, 2012
UB: Strong Week 5. Bench
Defranco Shoulder Mobility
Machine Lateral Neck Flexion - 20X20X3 each side
Bench -
BarX20
105X5
125X5
135X5
155X5
165X5
Flat DB Bench - 60sX12, 7
Dips - Gym BW 208+25X8, 4
Hanging Leg Raise - BWX5 (stopped for shoulder)
DB "Cleans" (external rotation) - 15sX13, 8, 10sX10
Treadmill - 10 minutes jogging
Everything moved smoothly on bench tonight. I continue to feel more and more confident in my set-up, and then I just focus on pressing the weight instead of feeding myself cues during the lift. Top set was the same as last week, but all the other sets were heavier. Next week is the last week of the cycle and I'll be going for a 10lb. 5 Rep PR. It'll happen for sure.
Machine Lateral Neck Flexion - 20X20X3 each side
Bench -
BarX20
105X5
125X5
135X5
155X5
165X5
Flat DB Bench - 60sX12, 7
Dips - Gym BW 208+25X8, 4
Hanging Leg Raise - BWX5 (stopped for shoulder)
DB "Cleans" (external rotation) - 15sX13, 8, 10sX10
Treadmill - 10 minutes jogging
Everything moved smoothly on bench tonight. I continue to feel more and more confident in my set-up, and then I just focus on pressing the weight instead of feeding myself cues during the lift. Top set was the same as last week, but all the other sets were heavier. Next week is the last week of the cycle and I'll be going for a 10lb. 5 Rep PR. It'll happen for sure.
Thursday, February 16, 2012
UB: Strong Week 5. Deadlift
Defranco Mobility
Standing Calf Raises (slow-eccentric; paused at bottom) - 305X15X3
Deadlift -
135X5
185X5
225X5
255X5
275X5
Power Shrugs - 365X12, 7
Chin-ups - Gym BW 212X10, 5
Cable Crunch - 100X11, 12 (kneeling); 100X8 (standing)
Treadmill - 10 minutes jogging
I started reading some Lyle McDonald stuff, and his post about calf-training really jumped out as relevant to what I'm doing right now. I was bouncing out of the bottom, so I tried it today exploding up, squeezing at the top, taking a slow eccentric and pausing at the bottom. Much, much harder. I don't have the promised "can't walk the next day" thing going on, but I guess I didn't do the full routine. The one thing I don't like is that I pretty much have to take a breath at every pause, and I don't like the way it feels losing tightness with my spine loaded like that. It's a machine though, so I'm not too worried.
I was a little nervous coming in to set a 10 lb. PR on the deads today. Similar to my last squat session, I scrapped the programmed weight increases for the initial sets in favor of lowering overall volume and saving everything for the top set. Also this knotting I have in my mid-back started acting up for the first time doing deadlifts. Not during the lift thankfully, but really angry after each set. I gave myself plenty of rest between the top sets, and everything went pretty well. Every successive set left me feeling more and more confident for the following set. After I got the 275 I was grinning like crazy, and I don't think I've ever done that after a lift before. Maybe the first time I got 10 chin-ups last fall. I almost wanted to throw some more weight on and go again, but I'm trying to show some restraint as I'm scheduled to add another 10lbs. next week to complete the cycle.
Standing Calf Raises (slow-eccentric; paused at bottom) - 305X15X3
Deadlift -
135X5
185X5
225X5
255X5
275X5
Power Shrugs - 365X12, 7
Chin-ups - Gym BW 212X10, 5
Cable Crunch - 100X11, 12 (kneeling); 100X8 (standing)
Treadmill - 10 minutes jogging
I started reading some Lyle McDonald stuff, and his post about calf-training really jumped out as relevant to what I'm doing right now. I was bouncing out of the bottom, so I tried it today exploding up, squeezing at the top, taking a slow eccentric and pausing at the bottom. Much, much harder. I don't have the promised "can't walk the next day" thing going on, but I guess I didn't do the full routine. The one thing I don't like is that I pretty much have to take a breath at every pause, and I don't like the way it feels losing tightness with my spine loaded like that. It's a machine though, so I'm not too worried.
I was a little nervous coming in to set a 10 lb. PR on the deads today. Similar to my last squat session, I scrapped the programmed weight increases for the initial sets in favor of lowering overall volume and saving everything for the top set. Also this knotting I have in my mid-back started acting up for the first time doing deadlifts. Not during the lift thankfully, but really angry after each set. I gave myself plenty of rest between the top sets, and everything went pretty well. Every successive set left me feeling more and more confident for the following set. After I got the 275 I was grinning like crazy, and I don't think I've ever done that after a lift before. Maybe the first time I got 10 chin-ups last fall. I almost wanted to throw some more weight on and go again, but I'm trying to show some restraint as I'm scheduled to add another 10lbs. next week to complete the cycle.
Tuesday, February 14, 2012
UB: Strong Week 5. Press
Defranco Shoulder Mobility
Machine Lateral Neck Flexion - 20X20X3 each side
Press -
BarX12
70X5
80X5
90X5
105X5
115X5
BB Upright-Rows - 105X10, 5
DB Laterals - 35sX8, 5
Defranco-style Core circuit - 45lb. plate X2 (spread-eagle sit-ups, crunches, crunches w/ feet up)
Treadmill - 5 min. walk, 5 min. jog
I switched neck work to lateral flexion starting today. Paul Carter down-played my notion that neck work could contribute to any of the big lifts saying it's just in the program because it's cool to have a big neck. Nevertheless, I did some digging on exrx.net and it looks like the muscles responsible for lateral neck flexion play a bit of a role in the deadlift; at least more than the other neck muscles are involved in any of the other big lifts, so I might as well work on those if I'm gonna do neck work.
Pressing felt Hea. Vy. 3 times I've lifted the equivalent of this weight or more in the Press, but I gotta say that I'm nervous I may miss my goal next week. Maybe not though. I know I've strained more to make this lift before, so hopefully I can gut out my little 5lb. 5 Rep PR next week. Similar to my last Squat sessions, I may reduce the total weight of the warm-up sets to save more for the top set next week.
I've gone back and looked at my logs to try and figure out differences between when the press felt strong and when it felt weak like it kind of does now. Of course there can be lots of factors that effect things, and I don't track diet and weight as closely as a lot of folks do, so I could be missing something there. But the biggest difference I can see in the logs, is dropping overhead triceps work. I've been relying on pressing movements and dips for triceps work for a couple of months now, and the press has felt heavier and heavier. Back when it was shooting up and feeling strong, I was doing a lot of overhead BB extensions. Hope this is a light-bulb moment.
Machine Lateral Neck Flexion - 20X20X3 each side
Press -
BarX12
70X5
80X5
90X5
105X5
115X5
BB Upright-Rows - 105X10, 5
DB Laterals - 35sX8, 5
Defranco-style Core circuit - 45lb. plate X2 (spread-eagle sit-ups, crunches, crunches w/ feet up)
Treadmill - 5 min. walk, 5 min. jog
I switched neck work to lateral flexion starting today. Paul Carter down-played my notion that neck work could contribute to any of the big lifts saying it's just in the program because it's cool to have a big neck. Nevertheless, I did some digging on exrx.net and it looks like the muscles responsible for lateral neck flexion play a bit of a role in the deadlift; at least more than the other neck muscles are involved in any of the other big lifts, so I might as well work on those if I'm gonna do neck work.
Pressing felt Hea. Vy. 3 times I've lifted the equivalent of this weight or more in the Press, but I gotta say that I'm nervous I may miss my goal next week. Maybe not though. I know I've strained more to make this lift before, so hopefully I can gut out my little 5lb. 5 Rep PR next week. Similar to my last Squat sessions, I may reduce the total weight of the warm-up sets to save more for the top set next week.
I've gone back and looked at my logs to try and figure out differences between when the press felt strong and when it felt weak like it kind of does now. Of course there can be lots of factors that effect things, and I don't track diet and weight as closely as a lot of folks do, so I could be missing something there. But the biggest difference I can see in the logs, is dropping overhead triceps work. I've been relying on pressing movements and dips for triceps work for a couple of months now, and the press has felt heavier and heavier. Back when it was shooting up and feeling strong, I was doing a lot of overhead BB extensions. Hope this is a light-bulb moment.
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