Friday:
Timed Mile - 8:42
Saturday:
Steady State - 45 minute walk
I went way harder on the mile than I meant to do. I set my baseline time last week as 9:26, and I only wanted to beat that by 10-20 seconds. I was so far ahead of that today, that I actually stopped and walked the last half block to keep the time up. So the log says I beat last week by 40 seconds, but I was probably on pace to beat it by as much as a minute.
The problem here is that I didn't set time/"course" markers for myself so that I would have an idea of where my pace was. I'm going to use google maps to try and figure out where the 1/2 way point is so that I can have a better idea in the future. Next week, I might just try to beat my week 1 time again, to give myself more room to progress into.
The wife and I had a pleasant, but brisk 45 minute walk the next day. Weather has taken a decided turn for the better here in Chicago.
Monday, March 12, 2012
Friday, March 9, 2012
UB: Conditioning Week 2. Press, Hammer & Tire
Defranco Shoulder Mobility
Press -
BarX10
95X2
115X1
125X2X3
Inverted Row, 45 degrees - BWX10, 7
Hammer Curls - 20sXAMRAPX4
Push-ups - BWX20
Hammer Swings - 30 seconds swinging, 10 resting (around 20 swings per round); 10 minutes
At home - Reverse Crunches (2 sets of 5) and Partial Planche Push-Ups (2 sets of 5)
80%er. Wasn't sure how the 125 would move, as 2 reps is the most I've ever gotten with that weight. First set of 2 was almost easy, 2nd set was harder, and the 3rd set was a bit of a grind on the last rep. Probably all as it should be, and suggests my strength is holding steady 3 weeks following the strength phase.
This 30/10 second split of hammer swings is Paul Carter's recommendation, and not the way I've done these in the past where I would do at least twice that many swings and take a longer rest. This is kind of a pain in the ass because I have to keep a clock running that I can see, and keep doing the math in my head, which inevitably gets off as I start to get really worked. His idea is to try and get more swings in the 30 sec. each session, but this is seriously a lot of shit to keep track of, so I may just increase the time every week like I do with sprints.
Press -
BarX10
95X2
115X1
125X2X3
Inverted Row, 45 degrees - BWX10, 7
Hammer Curls - 20sXAMRAPX4
Push-ups - BWX20
Hammer Swings - 30 seconds swinging, 10 resting (around 20 swings per round); 10 minutes
At home - Reverse Crunches (2 sets of 5) and Partial Planche Push-Ups (2 sets of 5)
80%er. Wasn't sure how the 125 would move, as 2 reps is the most I've ever gotten with that weight. First set of 2 was almost easy, 2nd set was harder, and the 3rd set was a bit of a grind on the last rep. Probably all as it should be, and suggests my strength is holding steady 3 weeks following the strength phase.
This 30/10 second split of hammer swings is Paul Carter's recommendation, and not the way I've done these in the past where I would do at least twice that many swings and take a longer rest. This is kind of a pain in the ass because I have to keep a clock running that I can see, and keep doing the math in my head, which inevitably gets off as I start to get really worked. His idea is to try and get more swings in the 30 sec. each session, but this is seriously a lot of shit to keep track of, so I may just increase the time every week like I do with sprints.
Monday, March 5, 2012
UB: Conditioning Week 1. Squat, Deads and Sprints
Defranco Mobility
Squats -
BarX10
135X5
185X5
225X2
255X2X3
Deadlift -
135X5
185X5
225X5
Incline Sprints - 30 yardsX8, 10 minutes
Couldn't get to my gym during their Sunday hours today, so I went back up to my old gym (formerly B@llys, now L@ Fitness) and weasled a free session.
Squats felt heavy. I think. I don't know. My hips feel sore around my pelvic bone all the time lately, plus I might have the yips a little bit from dumping 265 over my head last week. In fact my first rep of 255 almost went that way as I got to far forward on my feet coming out of the hole. So I've got a mental war to fight with Squats to get them back on track. I've mentioned this before, but I'm gonna see how much they guy that runs my gym wants to charge to form-doctor my lifts; squat in particular. Anyway, after the first set the next two were hard but fine. Similar to the bench doubles on Friday, plus the mental issue I have with these.
The main reason I left this gym was because pulling was such a chore. There's no area for it, so you have to take a bar from somewhere else. Since no one was in a hurry to squat (they rarely are at this place), I took the bar out of the rack and set up next to it. Also, their plates aren't round, so you often have to reset between reps as the bar shifts all over the place. Happened really bad on my 185 set. Anyway, all these felt fast and easy, and I felt like a little bit of a bad-ass doing these in this gym. I resisted the temptation to keep adding weight/sets to freak out the squares, though. Zero point in trying to show that you're stronger than anybody that works out in a place like that.
Later that afternoon, I went to the stretch of side-walk by my house I use for incline sprints (there's another area by my gym I use sometimes). I shot for 70% effort and a steady walk back. 8 sprints in 10 minutes is at least 2-3 short of my better showings in this distance, and that's probably where I want to be to start. I think a good target for the last week would be 20 sprints in 15 minutes, or about 4 sprints every 3 minutes. That would mean adding 1 minute, and 2-3 sprints per week. I'll aim for that pace, and adjust as necessary.
Squats -
BarX10
135X5
185X5
225X2
255X2X3
Deadlift -
135X5
185X5
225X5
Incline Sprints - 30 yardsX8, 10 minutes
Couldn't get to my gym during their Sunday hours today, so I went back up to my old gym (formerly B@llys, now L@ Fitness) and weasled a free session.
Squats felt heavy. I think. I don't know. My hips feel sore around my pelvic bone all the time lately, plus I might have the yips a little bit from dumping 265 over my head last week. In fact my first rep of 255 almost went that way as I got to far forward on my feet coming out of the hole. So I've got a mental war to fight with Squats to get them back on track. I've mentioned this before, but I'm gonna see how much they guy that runs my gym wants to charge to form-doctor my lifts; squat in particular. Anyway, after the first set the next two were hard but fine. Similar to the bench doubles on Friday, plus the mental issue I have with these.
The main reason I left this gym was because pulling was such a chore. There's no area for it, so you have to take a bar from somewhere else. Since no one was in a hurry to squat (they rarely are at this place), I took the bar out of the rack and set up next to it. Also, their plates aren't round, so you often have to reset between reps as the bar shifts all over the place. Happened really bad on my 185 set. Anyway, all these felt fast and easy, and I felt like a little bit of a bad-ass doing these in this gym. I resisted the temptation to keep adding weight/sets to freak out the squares, though. Zero point in trying to show that you're stronger than anybody that works out in a place like that.
Later that afternoon, I went to the stretch of side-walk by my house I use for incline sprints (there's another area by my gym I use sometimes). I shot for 70% effort and a steady walk back. 8 sprints in 10 minutes is at least 2-3 short of my better showings in this distance, and that's probably where I want to be to start. I think a good target for the last week would be 20 sprints in 15 minutes, or about 4 sprints every 3 minutes. That would mean adding 1 minute, and 2-3 sprints per week. I'll aim for that pace, and adjust as necessary.
UB: Conditioning Week 1. Timed Mile
One-mile run - 9:56
Originally supposed to do steady-state in the AM, and the mile or hammer swings in the PM today, but my schedule was too hectic, so I just went with the mile. This will be my base time to build on for the block when I am running a mile solo. When I run with my wife, I will have to have a different base-line because she's not as up on her conditioning as I am, and we have to walk portions at this point. So that base-line is 12:58. With either version, I/we will be trying to improve this time.
Originally supposed to do steady-state in the AM, and the mile or hammer swings in the PM today, but my schedule was too hectic, so I just went with the mile. This will be my base time to build on for the block when I am running a mile solo. When I run with my wife, I will have to have a different base-line because she's not as up on her conditioning as I am, and we have to walk portions at this point. So that base-line is 12:58. With either version, I/we will be trying to improve this time.
UB: Conditioning Week 1. Bench
Defranco Shoulder Mobility
Bench -
BarX15
95X5
135X2
155X2
170X2X3
OH Extensions - 45X20
Bent Rows - 95X15, 8
BB Curls - 35X15, BarX20X2
Reverse Crunches - X20, 10
Treadmill - 12 minutes, 4.1 speed (2 minutes longer, one point faster than previous block)
This weekend was hell to start the conditioning block on. Between work and rehearsals I only have Friday night through Sunday day free to train, and this weekend I had auditions on Saturday afternoon that I had to prepare for on Friday night, and cooked and competed in a chili cook-off on Saturday night and Sunday afternoon respectively. Thus the treadmill.
Good bench session. These sets of 2 at 85% are more challenging than I expected, but totally do-able. Kind of cool actually. I can see why guys like Jamie Lewis like doing lots of sets of heavy triples, doubles, singles. It'll be interesting to see if these get harder, easier, or one then the other as this block progresses.
Bench -
BarX15
95X5
135X2
155X2
170X2X3
OH Extensions - 45X20
Bent Rows - 95X15, 8
BB Curls - 35X15, BarX20X2
Reverse Crunches - X20, 10
Treadmill - 12 minutes, 4.1 speed (2 minutes longer, one point faster than previous block)
This weekend was hell to start the conditioning block on. Between work and rehearsals I only have Friday night through Sunday day free to train, and this weekend I had auditions on Saturday afternoon that I had to prepare for on Friday night, and cooked and competed in a chili cook-off on Saturday night and Sunday afternoon respectively. Thus the treadmill.
Good bench session. These sets of 2 at 85% are more challenging than I expected, but totally do-able. Kind of cool actually. I can see why guys like Jamie Lewis like doing lots of sets of heavy triples, doubles, singles. It'll be interesting to see if these get harder, easier, or one then the other as this block progresses.
Monday, February 27, 2012
UB: Strong - Review
I've now completed the 6-week strength cycle from Paul Carter's "Ultimate Beastom - How to get 'What Constitutes Strong.'" This was a 5X5 program, and here are the results for the four main lifts:
Press: No 5 Rep PRs, one 2 Rep PR (5 lbs.), no projected increase to 1RM
Deadlift: Three 5 Rep PRs (10, 20, 30 lbs.), projected increase to 1RM (24 lbs.), best results of program
Bench*: No 5 Rep PRs, one 4 Rep PR (5 lbs.), projected increase to 1RM (1lb.)
Squat: Two 5 Rep PRs (5, 25 lbs.), projected increase to 1RM (6 lbs.)
*switched to close-grip for last session; results probably skewed
I also want to high-light some progress on other lifts:
Chin-ups: Went from BW of 205X9 to BW 212X10
Dips: Went from BW of 208X11 to BW 208 + 25 lbs.X8
Front Squats: Went from 115X12 (projected 1RM=161) to 135X8 (1RM=171)
My general impression of the program is that it is successful, and I think the results clearly speak to that. The two keys would seem to be primarily making sure your targets are realistic, and additionally trying to choose assistance work that will contribute to the main lift.
For the Press, I feel fairly confident that not having OH triceps work in the program resulted in my failure to meet my goal. This is good though, because this failure provided the evidence that led me to look at my log and see that my press went up when I was doing OH extensions, and dropped off when I was only doing Dips for triceps work. That is potentially valuable if it proves to be true. Also, I thought a 10 lb. 5 Rep PR was a modest goal. If I had to do it again, I would have only shot for 5, and I believe I would have gotten it.
For the Pull, this lift continues to shine for me. Just more evidence that I am better at this than any other lift. The thing to keep in mind from that should probably not be that I can do anything on the pull. That sounds like a good way to fuck myself up. Rather the take-away should probably be that I don't need to focus on it as much. I can probably let it take a back-seat while I devote more fuel and effort to other lifts. Also, I developed a nagging mid-back strain on this program, and I now believe it was from deadlifting, and points to the need to have more rowing in my programs to keep up that area. Like the OH triceps work for the Press, if this is an accurate assessment, then it was worth it to have this information going forward.
For the Bench, I decided prior to the final sessions to go ahead and switch to close-grip. That had been my intention for a while, and Paul Carter convinced me to just go ahead and make the change. I was starting to have some nagging shoulder pain, so that seemed like a good idea. I still set a Rep PR, and projected 1RM increase. That suggests the work I did wide-grip was certainly successful. I suspect the Dips contibuted to the success of the close-grip bench a bit more than the DB benching. I did feel like I got some good work in once I switched to flat DB bench, after discovering how hard it is to do incline the day after heavy shrugging. More lessons learned.
For Squats, I did set some PRs. I also made progress on Front Squats, and also reacquainted myself with RDL's (on which I set several PR's, but didn't include above because it had been so long since I had done them that PR's were likely). I think my primary take-away with squats is that I need help on form. I just continually feel that my form is neither correct, nor consistent, and I would like to be both. The guy that owns and operates my gym is a former champion powerlifter, and I'm going to see how much he wants to charge to form-doctor the 3 big lifts to make sure they're all in good shape.
The main thing I didn't like about his program, particularly in contrast with 531, is that without the constant opportunity to set PR's in a variety of rep ranges, it's not quite as fun. At any point on 531, I set around 20 PRs in different rep ranges in the same amount of time I only set 7 with this one. It's not that the programming is more effective, it's just set up differently and you don't have that opportunity. As I continue to age in "lifting years," I expect that sort of PR progress even on 531 would become less frequent, however it just seems to be set up to allow for that, and that's fun. Louie Simmons often talks about the benefits of his conjugate system being that his lifter are setting PR's in some lift variation every week, and that allows them to set PRs whenever they want. This isn't the same as that, but it offers that same level of encouragement. When I finally discovered progression models for lifting, that was when a switch flipped in my head, and I found myself really able to get into lifting on a regular basis.
That being said, one thing that was really great about this program was starting it. I'd been on a 2-day split because of my rehearsal schedule, and those workouts were slightly long, and very intense because they each had two of the big lifts with heavy weights, followed by lots of super-setting of assistance work to keep the time down, then core work, and then finishing with some kind of conditioning. When I started this, and it was lighter weights on the big lifts, and 3 assistance movements of 2-3 sets with medium to high reps, and out, it felt like I had gone on vacation. It was just awesome to go in and have a short and easy session. And it was like this for 2-3 weeks instead of the 1 heavy-ish deload week on 531. This could be crucial in the future for down-shifting and getting back into it, the key would be recognizing the need, rather than lucking out and scheduling a program shift that just happens to correspond witht the need.
All in all, I'm very satisfied with these results. I reached some great goals, and even the goals I failed to reach taught me a lot that I can build on. I'm taking 5 days off, and then I'm going to start the conditioning phase. Looking forward to it!
Press: No 5 Rep PRs, one 2 Rep PR (5 lbs.), no projected increase to 1RM
Deadlift: Three 5 Rep PRs (10, 20, 30 lbs.), projected increase to 1RM (24 lbs.), best results of program
Bench*: No 5 Rep PRs, one 4 Rep PR (5 lbs.), projected increase to 1RM (1lb.)
Squat: Two 5 Rep PRs (5, 25 lbs.), projected increase to 1RM (6 lbs.)
*switched to close-grip for last session; results probably skewed
I also want to high-light some progress on other lifts:
Chin-ups: Went from BW of 205X9 to BW 212X10
Dips: Went from BW of 208X11 to BW 208 + 25 lbs.X8
Front Squats: Went from 115X12 (projected 1RM=161) to 135X8 (1RM=171)
My general impression of the program is that it is successful, and I think the results clearly speak to that. The two keys would seem to be primarily making sure your targets are realistic, and additionally trying to choose assistance work that will contribute to the main lift.
For the Press, I feel fairly confident that not having OH triceps work in the program resulted in my failure to meet my goal. This is good though, because this failure provided the evidence that led me to look at my log and see that my press went up when I was doing OH extensions, and dropped off when I was only doing Dips for triceps work. That is potentially valuable if it proves to be true. Also, I thought a 10 lb. 5 Rep PR was a modest goal. If I had to do it again, I would have only shot for 5, and I believe I would have gotten it.
For the Pull, this lift continues to shine for me. Just more evidence that I am better at this than any other lift. The thing to keep in mind from that should probably not be that I can do anything on the pull. That sounds like a good way to fuck myself up. Rather the take-away should probably be that I don't need to focus on it as much. I can probably let it take a back-seat while I devote more fuel and effort to other lifts. Also, I developed a nagging mid-back strain on this program, and I now believe it was from deadlifting, and points to the need to have more rowing in my programs to keep up that area. Like the OH triceps work for the Press, if this is an accurate assessment, then it was worth it to have this information going forward.
For the Bench, I decided prior to the final sessions to go ahead and switch to close-grip. That had been my intention for a while, and Paul Carter convinced me to just go ahead and make the change. I was starting to have some nagging shoulder pain, so that seemed like a good idea. I still set a Rep PR, and projected 1RM increase. That suggests the work I did wide-grip was certainly successful. I suspect the Dips contibuted to the success of the close-grip bench a bit more than the DB benching. I did feel like I got some good work in once I switched to flat DB bench, after discovering how hard it is to do incline the day after heavy shrugging. More lessons learned.
For Squats, I did set some PRs. I also made progress on Front Squats, and also reacquainted myself with RDL's (on which I set several PR's, but didn't include above because it had been so long since I had done them that PR's were likely). I think my primary take-away with squats is that I need help on form. I just continually feel that my form is neither correct, nor consistent, and I would like to be both. The guy that owns and operates my gym is a former champion powerlifter, and I'm going to see how much he wants to charge to form-doctor the 3 big lifts to make sure they're all in good shape.
The main thing I didn't like about his program, particularly in contrast with 531, is that without the constant opportunity to set PR's in a variety of rep ranges, it's not quite as fun. At any point on 531, I set around 20 PRs in different rep ranges in the same amount of time I only set 7 with this one. It's not that the programming is more effective, it's just set up differently and you don't have that opportunity. As I continue to age in "lifting years," I expect that sort of PR progress even on 531 would become less frequent, however it just seems to be set up to allow for that, and that's fun. Louie Simmons often talks about the benefits of his conjugate system being that his lifter are setting PR's in some lift variation every week, and that allows them to set PRs whenever they want. This isn't the same as that, but it offers that same level of encouragement. When I finally discovered progression models for lifting, that was when a switch flipped in my head, and I found myself really able to get into lifting on a regular basis.
That being said, one thing that was really great about this program was starting it. I'd been on a 2-day split because of my rehearsal schedule, and those workouts were slightly long, and very intense because they each had two of the big lifts with heavy weights, followed by lots of super-setting of assistance work to keep the time down, then core work, and then finishing with some kind of conditioning. When I started this, and it was lighter weights on the big lifts, and 3 assistance movements of 2-3 sets with medium to high reps, and out, it felt like I had gone on vacation. It was just awesome to go in and have a short and easy session. And it was like this for 2-3 weeks instead of the 1 heavy-ish deload week on 531. This could be crucial in the future for down-shifting and getting back into it, the key would be recognizing the need, rather than lucking out and scheduling a program shift that just happens to correspond witht the need.
All in all, I'm very satisfied with these results. I reached some great goals, and even the goals I failed to reach taught me a lot that I can build on. I'm taking 5 days off, and then I'm going to start the conditioning phase. Looking forward to it!
UB: Strong Week 6. Squat
Defranco Mobility
Squat -
BarX15
135X5
165X5
205X5
235X5
265XFail
Incline Sprints - 10 minutes
As soon as I crossed 200 lbs. today everything felt heavy. This happens with me with Squats and Pulls, so I didn't worry about it until I did the 235 set. That felt really heavy, and I got concerned. I tried to tell myself I was psyching myself out. That I did 255X5 last week, and that I would at least get 3 reps with 265. I think I got to far forward on the descent, though, and I had to dump the bar over my head onto the pins. Prudently, I had decided to use the power rack today.
I looked at that bar sitting on the pins, and I just knew I was done for the day. I already set a big PR last week so I called that good, and hung it up and went to run some sprints. I went about 70-80% on these. Nice and easy, and just got some work in. I'll do a separate write up of my impressions from this program.
Squat -
BarX15
135X5
165X5
205X5
235X5
265XFail
Incline Sprints - 10 minutes
As soon as I crossed 200 lbs. today everything felt heavy. This happens with me with Squats and Pulls, so I didn't worry about it until I did the 235 set. That felt really heavy, and I got concerned. I tried to tell myself I was psyching myself out. That I did 255X5 last week, and that I would at least get 3 reps with 265. I think I got to far forward on the descent, though, and I had to dump the bar over my head onto the pins. Prudently, I had decided to use the power rack today.
I looked at that bar sitting on the pins, and I just knew I was done for the day. I already set a big PR last week so I called that good, and hung it up and went to run some sprints. I went about 70-80% on these. Nice and easy, and just got some work in. I'll do a separate write up of my impressions from this program.
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