Too many exercises and drills to count, tons of them, from the athletic program for the University of California-San Diego.
http://athletics.ucsd.edu/strength/Video%20Glossary.htm
Thursday, August 18, 2005
Monday, August 15, 2005
Prilepin Heavy Cycle
A week with rest has been just what I needed. Got a lot of reading done, too. And next week, it's time for that which I have been working hard towards: the Prilepin heavy cycle. Some of my inspiration for this cycle was also derived from the Wave Loading Manifesto by Ian King, the Structural Balance article by Charles Poliquin, and Increase Your Vertical Jump by Fred Hatfield II. Since I'm after raw strength, I decided to not do dynamic effort work for this cycle.
Because of the way I calculate volume, it is about the same volume as before. Ok, more so because all the 1RMs have gone up. For the main lifts, most of the lifts are between 80-90%1RM, with 18 lifts tops and 6 reps at least. I also tried a lot of different lifts but kept a few from before. If you haven't already seen this template on the Tsampa.Org site, here it is:
Prilepin Heavy Day: Wk1 (3 sets of 2@89%), Wk2 (5x3@80%), Wk3 (5x3@86%), Wk4 (3x2@90%), Wk5 (5x3@80%), Wk6 (5x3@86%)
Prilepin Light Day: Wk1 (5 sets of 3@82%), Wk2 (5x3@85%), Wk3 (6x3@73%), Wk4 (5 sets of 3@82%), Wk5 (5x3@85%), Wk6 (6x3@73%)
Prilepin Squat/DL Heavy movement selection: 12" Box Squat, Arched Back GM, Lateral Step Up, GHR w'80 lbs Assist, Leg Raises, Seated Rows.
Prilepin Squat/DL Light movement selection: 14" Box Squat, Power Clean,24" Step Up, GHR w/70 lbs Assist, Weighted Sit Ups, T-Bar Rows.
Prilepin Bench Heavy movement selection: Nautilus Bench Press, Push Press, Hoist Wide Pullups, External Rotations (On the knee), Decline Tricep Extensions, Preacher Curls.
Prilepin Bench Light movement selection: Close Grip Bench Press, Nautilus Laterals, Nautilus Pullovers, 90 degree External Rotations, Hoist Assisted Dips, Standing Reverse Curls.
For squats, I wanted more power at parallel and slightly below, and I used 12" since I did front squat work at that height and knew I could bring that quad power to bear (When I tested, 275 flew up very fast I slowly got 285. Coincidence?!?). In the bench, I wanted to work straight bench with no leg drive but hated the instability I had on the bench. The Nautilus worked great for my speed work last cycle, and I think the accomodating resistance could help me push big numbers. I kept the close grip bench because I wanted something free weight, and because I'm still refining my bench technique and found this movement to do just that. A lot of the exercises for structural balance in the bench are there: since I won't be doing the free weight bench, then I'm working its components. This includes a lot of lat and upper back work. There will also be some overload use, especially for squats.
The arched back GM will be worked using the same Prilepin cycle as the Development cycle, since I did them last with lots of reps at weights below 70% 1RM. When I go on a full Westside cycle, I'll be doing them using Prilepin Heavy template, so this will be good prep. It will also maintain my deadlift while improving my squat.
The push press and power clean was decided on after reading that article by Hatfield. Since the front squat is an assistance exercise for both lifts, I could translate my previous cycle's work into more power on those lifts, and build up the explosive components of my bench and deadlift as well as my vertical jump. These I will do by feel to learn them, so expect 3-5 sets of 5 reps at a weight that will allow good, fast, powerful work. I might also throw in 3 sets of 6 of box jumps right after squats, to that end (Jump onto the box, but step down).
A lot of the assistance movements will be done using a small wave. Normally, I just do sets of 6-8 reps, but I wanted to get stronger on these without working to failure on each set. Thus this wave: 75% 1RM x 6, 88% 1RM x 1, 80% 1RM x 6, 93% 1RM x 1, 60% 1RM x 15. The heavier sets will make for more performance on the lighter ones. I kept one of the sets of singles just below 90%, just so I don't really push my CNS, and to maintain good form. I'll think of a wave for external rotations, however, that will use more reps and no singles.
Of course, I might adjust as I go if the work proves too much. Unlike last cycle, I will not push the 1RMs up midway but will just try to push the weight faster instead. I'm also not going to worry about a specific weight goal, I'm just gonna see where this ends.
Update: For the main bench press movements, I decided to switch it so that close grip benches are on the heavy day and Nautilus benches are on the light day. If I could bring that up to the 220s and up, I know from experience it will carryover to the flat bench.
Because of the way I calculate volume, it is about the same volume as before. Ok, more so because all the 1RMs have gone up. For the main lifts, most of the lifts are between 80-90%1RM, with 18 lifts tops and 6 reps at least. I also tried a lot of different lifts but kept a few from before. If you haven't already seen this template on the Tsampa.Org site, here it is:
Prilepin Heavy Day: Wk1 (3 sets of 2@89%), Wk2 (5x3@80%), Wk3 (5x3@86%), Wk4 (3x2@90%), Wk5 (5x3@80%), Wk6 (5x3@86%)
Prilepin Light Day: Wk1 (5 sets of 3@82%), Wk2 (5x3@85%), Wk3 (6x3@73%), Wk4 (5 sets of 3@82%), Wk5 (5x3@85%), Wk6 (6x3@73%)
Prilepin Squat/DL Heavy movement selection: 12" Box Squat, Arched Back GM, Lateral Step Up, GHR w'80 lbs Assist, Leg Raises, Seated Rows.
Prilepin Squat/DL Light movement selection: 14" Box Squat, Power Clean,24" Step Up, GHR w/70 lbs Assist, Weighted Sit Ups, T-Bar Rows.
Prilepin Bench Heavy movement selection: Nautilus Bench Press, Push Press, Hoist Wide Pullups, External Rotations (On the knee), Decline Tricep Extensions, Preacher Curls.
Prilepin Bench Light movement selection: Close Grip Bench Press, Nautilus Laterals, Nautilus Pullovers, 90 degree External Rotations, Hoist Assisted Dips, Standing Reverse Curls.
For squats, I wanted more power at parallel and slightly below, and I used 12" since I did front squat work at that height and knew I could bring that quad power to bear (When I tested, 275 flew up very fast I slowly got 285. Coincidence?!?). In the bench, I wanted to work straight bench with no leg drive but hated the instability I had on the bench. The Nautilus worked great for my speed work last cycle, and I think the accomodating resistance could help me push big numbers. I kept the close grip bench because I wanted something free weight, and because I'm still refining my bench technique and found this movement to do just that. A lot of the exercises for structural balance in the bench are there: since I won't be doing the free weight bench, then I'm working its components. This includes a lot of lat and upper back work. There will also be some overload use, especially for squats.
The arched back GM will be worked using the same Prilepin cycle as the Development cycle, since I did them last with lots of reps at weights below 70% 1RM. When I go on a full Westside cycle, I'll be doing them using Prilepin Heavy template, so this will be good prep. It will also maintain my deadlift while improving my squat.
The push press and power clean was decided on after reading that article by Hatfield. Since the front squat is an assistance exercise for both lifts, I could translate my previous cycle's work into more power on those lifts, and build up the explosive components of my bench and deadlift as well as my vertical jump. These I will do by feel to learn them, so expect 3-5 sets of 5 reps at a weight that will allow good, fast, powerful work. I might also throw in 3 sets of 6 of box jumps right after squats, to that end (Jump onto the box, but step down).
A lot of the assistance movements will be done using a small wave. Normally, I just do sets of 6-8 reps, but I wanted to get stronger on these without working to failure on each set. Thus this wave: 75% 1RM x 6, 88% 1RM x 1, 80% 1RM x 6, 93% 1RM x 1, 60% 1RM x 15. The heavier sets will make for more performance on the lighter ones. I kept one of the sets of singles just below 90%, just so I don't really push my CNS, and to maintain good form. I'll think of a wave for external rotations, however, that will use more reps and no singles.
Of course, I might adjust as I go if the work proves too much. Unlike last cycle, I will not push the 1RMs up midway but will just try to push the weight faster instead. I'm also not going to worry about a specific weight goal, I'm just gonna see where this ends.
Update: For the main bench press movements, I decided to switch it so that close grip benches are on the heavy day and Nautilus benches are on the light day. If I could bring that up to the 220s and up, I know from experience it will carryover to the flat bench.
Thursday, August 11, 2005
Box Squat Test
I had a bowl of spaghetti and a strong cup of coffee this morning, with this day in mind. After I dropped my son off at the basketball clinic, I got to the gym, grabbed enough steps and risers, and went to work. All squats were done belt only, no Manta Ray, bar close to rear delts.
14" (Parallel) Box Squat (3 min rest between sets, 3 second pause): 135x3, 155x3, 185x3, 225x2, 245x1, 275x1, 300x1.
12" Box Squat (3 min rest between sets, 3 second pause): 275x1 (smoke show), 285x1.
I have to get used to squatting this way, but it felt great. I don't do touch and go with heavy weights, just so I can teach myself to turn it on without a stretch reflex. This should make for a stronger squat. I had thought of using a 16" box instead of parallel, but I'm more concerned with parallel and slightly below (the hole).
14" (Parallel) Box Squat (3 min rest between sets, 3 second pause): 135x3, 155x3, 185x3, 225x2, 245x1, 275x1, 300x1.
12" Box Squat (3 min rest between sets, 3 second pause): 275x1 (smoke show), 285x1.
I have to get used to squatting this way, but it felt great. I don't do touch and go with heavy weights, just so I can teach myself to turn it on without a stretch reflex. This should make for a stronger squat. I had thought of using a 16" box instead of parallel, but I'm more concerned with parallel and slightly below (the hole).
Wednesday, August 10, 2005
Tests for Next Cycle
Maxes predicted using Brzycki's formula then rounded up to a 5 lbs increment.
T-Bar Row: 150x2 (155)
Seated Rows w/V-Handle: 140x3 (150)
Nautilus Bench Press w/seat adjustment set to "4" for a deeper bench: 185x5 (210)
Nautilus Pullover: 110x7 (130)
Nautilus Lateral Raise: 110x6 (130)
External Rotations: 20x1
Hoist Neutral Grip Chinups: 159.4x3 (170)
Incline Dumbbell Lateral: 20x1
T-Bar Row: 150x2 (155)
Seated Rows w/V-Handle: 140x3 (150)
Nautilus Bench Press w/seat adjustment set to "4" for a deeper bench: 185x5 (210)
Nautilus Pullover: 110x7 (130)
Nautilus Lateral Raise: 110x6 (130)
External Rotations: 20x1
Hoist Neutral Grip Chinups: 159.4x3 (170)
Incline Dumbbell Lateral: 20x1
Tuesday, August 09, 2005
Monday, August 08, 2005
Front Squat Test
As soon as I can edit this and get it to Kris, I'll post a video of today's test.
After a steady warmup, I loaded 275 on the bar. If this would have gone up fast, 300 would have been my next target. As it was, it felt good when I racked it, but halfway it felt so heavy that I dropped fast and had to reverse quickly once I broke parallel. Halfway, I was having trouble locking it out for a split second before I remembered to drive my traps into the bar, then it was complete. So, 275 it is. My son videotaped it best he could (missed some of the bottom). He also asked me if I was going for 300 like I said I might. I played back the video for him, and said no. But I did attempt 285 after 4 minutes rest, and you'll see the video of that - - - fucker buried me!!!
After a steady warmup, I loaded 275 on the bar. If this would have gone up fast, 300 would have been my next target. As it was, it felt good when I racked it, but halfway it felt so heavy that I dropped fast and had to reverse quickly once I broke parallel. Halfway, I was having trouble locking it out for a split second before I remembered to drive my traps into the bar, then it was complete. So, 275 it is. My son videotaped it best he could (missed some of the bottom). He also asked me if I was going for 300 like I said I might. I played back the video for him, and said no. But I did attempt 285 after 4 minutes rest, and you'll see the video of that - - - fucker buried me!!!
Saturday, August 06, 2005
220!?!
I'm drilling (Navy Reserve work this weekend) and my commander tells us to go PT at 3:30PM to 4:30PM. And I felt really good today, so I decided today that 225 was going to go. Kept my cool, though: didn't want to get nervous.
Warmups: barx10, 65x8, 95x6, 125x4, 155x2, 190x1
Loaded the bar to 225, had the spotter rack it for me, lowered it with ease (never slow, never drop, just right), then exploded from the bottom. Spotter said the weight moved about 4 inches, then stalled. I told him I couldn't dial up enough tricep to push it past midpoint. Fuck!
After 2 of his sets, since he was borrowed (remember, I generally train alone), I gave 225 another go. Wondering if I wasn't tight enough since I hadn't racked it myself, I took this one myself with the same result. The spotter tells me that 225 ain't gonna happen if I attempted a third lift, but suggests 220 might make all the difference.
Frustrated but curious, I took him up on it. My technique wasn't at fault, and I had enough to push 225 as far as I did. But I didn't have enough force to finish the job, so I figured 5 lbs less might do the trick. I racked 220, got myself even more pissed, pushed just hard enough to get it just past mid and slowly lock it out. Woo Hoo!!! It ain't 225 but I'll take the 5 lbs PR, especially after 2 heavier attempts (maybe because I was pushing like it was 225). On April 29, I started out at 185 and here I am now, from lifting not too heavy but with a lot of volume. I think it could only get better handling the big stuff.
After 10 minutes shooting baskets, tested on the Hoist Assisted Dip. Bodyweight was 238.8 lbs so after 60 lbs of assist, I did 7 reps with 178.8 lbs (about 214 projected max).
Christian, it's your turn to try. Go get ya some!!!
Warmups: barx10, 65x8, 95x6, 125x4, 155x2, 190x1
Loaded the bar to 225, had the spotter rack it for me, lowered it with ease (never slow, never drop, just right), then exploded from the bottom. Spotter said the weight moved about 4 inches, then stalled. I told him I couldn't dial up enough tricep to push it past midpoint. Fuck!
After 2 of his sets, since he was borrowed (remember, I generally train alone), I gave 225 another go. Wondering if I wasn't tight enough since I hadn't racked it myself, I took this one myself with the same result. The spotter tells me that 225 ain't gonna happen if I attempted a third lift, but suggests 220 might make all the difference.
Frustrated but curious, I took him up on it. My technique wasn't at fault, and I had enough to push 225 as far as I did. But I didn't have enough force to finish the job, so I figured 5 lbs less might do the trick. I racked 220, got myself even more pissed, pushed just hard enough to get it just past mid and slowly lock it out. Woo Hoo!!! It ain't 225 but I'll take the 5 lbs PR, especially after 2 heavier attempts (maybe because I was pushing like it was 225). On April 29, I started out at 185 and here I am now, from lifting not too heavy but with a lot of volume. I think it could only get better handling the big stuff.
After 10 minutes shooting baskets, tested on the Hoist Assisted Dip. Bodyweight was 238.8 lbs so after 60 lbs of assist, I did 7 reps with 178.8 lbs (about 214 projected max).
Christian, it's your turn to try. Go get ya some!!!
Thursday, August 04, 2005
A Lifter's Dilemma
Next week is a max week for me not only for three big lifts but the beginning of testing for my next cycle's lifts. In "Absolute Beginners", I laid out a prospective cycle that I was planning. I have a few different lifts in mind different than the original plan, but all else is the same.
Except, I'm a bit conflicted. My original plan was a Westside style workout with a Prilepin style progression for ME day and a gradual 7-week build up from 40-70% 1Rm for speed day for 24 reps all the way. Trying to bench heavy weight has not only made me wonder if I need to handle heavy weight more often, but also if a speed day would be much help since I've handled light weight in the 50-80% range for reps for about 7 months now. For example, 50% of 225 is 112.5 lbs and 60% is 135 lbs, weight that I've already handled for 24 reps. So I'm reconsidering the same style of Prilepin workout that I've been doing but with different lifts but also in the 80-90% 1RM range on both days, the second day being a little lighter than the other (like on Tsampa.org's Patrick Nyman template.). After 6 "weeks" of working on raw strength in the squat and bench and back, I'll go full Westside with new found strength I can turn into speed with weight I haven't handled. How much speed will I sacrifice if I decide to do this? I'm not sure. If I do it this way, the DL will be the only lift I do for speed since my squat is what I want greatly improved; the good morning will be an assistance lift only. Also, I might make the exercise selection smaller since it will demand more from my CNS.
I'm open to all thoughts on this.
Except, I'm a bit conflicted. My original plan was a Westside style workout with a Prilepin style progression for ME day and a gradual 7-week build up from 40-70% 1Rm for speed day for 24 reps all the way. Trying to bench heavy weight has not only made me wonder if I need to handle heavy weight more often, but also if a speed day would be much help since I've handled light weight in the 50-80% range for reps for about 7 months now. For example, 50% of 225 is 112.5 lbs and 60% is 135 lbs, weight that I've already handled for 24 reps. So I'm reconsidering the same style of Prilepin workout that I've been doing but with different lifts but also in the 80-90% 1RM range on both days, the second day being a little lighter than the other (like on Tsampa.org's Patrick Nyman template.). After 6 "weeks" of working on raw strength in the squat and bench and back, I'll go full Westside with new found strength I can turn into speed with weight I haven't handled. How much speed will I sacrifice if I decide to do this? I'm not sure. If I do it this way, the DL will be the only lift I do for speed since my squat is what I want greatly improved; the good morning will be an assistance lift only. Also, I might make the exercise selection smaller since it will demand more from my CNS.
I'm open to all thoughts on this.
Wednesday, August 03, 2005
Wk7 Deload:Squat
Felt really frisky today, so I did this for my squat workout for lunch: have to watch "Constantine" tonight or incur a late fee, have to take my son and his friend to a movie on Thursday, am chilling out Friday. As I only have 30 minutes lunch, rest periods were 30 seconds long. May as well had gone running, I was drenched and panting afterwards but my speed was good for all but the last two sets, and then it was OK. I think the first 6 sets primed my muscles up. Deload is done!!!
16" Front Box Squat: 65x2, 90x2, 115x2, 150x2x6
12" Front Box Squat: 130x2x6
8" Front Box Squat: 110x2x6
16" Front Box Squat: 65x2, 90x2, 115x2, 150x2x6
12" Front Box Squat: 130x2x6
8" Front Box Squat: 110x2x6
Tuesday, August 02, 2005
The Deadlift Challenge
On Brent Mikesell's site (www.brentmikesell.com), a deadlift challenge has been issued for anyone to do 405x20 in the deadlift. Read it here, there are even videos because that is one of the challenge's requirements. One Fin even pulls 405x25 . . . . sick!!!
http://ajroberts.proboards42.com/index.cgi?board=general
http://ajroberts.proboards42.com/index.cgi?board=general
Monday, August 01, 2005
Wk7 Deload: Prilepin Bench/Back
Nautilus Nitro Bench Press (215): 50x3, 65x3, 80x3, 100x3, 110x3x8.
Hoist Neutral Grip Chins (165: BW was 238 flat): 78x10, 108x8, 118x8, 108x10
Nautilus Nitro Overhead Press (140): 60x15, 70x12x2, 85x10.
Decline Tricep Extensions (80): 30x15, 40x12x2, 50x10. A grind after the overhead presses.
Rack Pulls 2" Below the Knees (385): 90x3, 125x3, 150x3, 195x3x8. Cranked these out at top speed and it felt GREAT. Deadlifts and benches for this cycle are a done deal, just one more squat day.
Hoist Neutral Grip Chins (165: BW was 238 flat): 78x10, 108x8, 118x8, 108x10
Nautilus Nitro Overhead Press (140): 60x15, 70x12x2, 85x10.
Decline Tricep Extensions (80): 30x15, 40x12x2, 50x10. A grind after the overhead presses.
Rack Pulls 2" Below the Knees (385): 90x3, 125x3, 150x3, 195x3x8. Cranked these out at top speed and it felt GREAT. Deadlifts and benches for this cycle are a done deal, just one more squat day.
Friday, July 29, 2005
Wk7 Deload: Prilepin Squat/DL
Yesterday:
12" Front Box Squats (265): 60x2, 80x2, 100x2, 125x2, 130x2x12.
24" Step Ups: 4 sets of 12 (each leg)
GHR w/70 lbs of assist: Failure at 7, 7,6,6 reps.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8, 70x10.
Ab Circuit for 2 set
Spent 6 hours today in the hot sun doing a lot of lawn and garden work with my wife. We are both bushed, brown, and very thirsty. So there was my GPP work for the weekend:)
12" Front Box Squats (265): 60x2, 80x2, 100x2, 125x2, 130x2x12.
24" Step Ups: 4 sets of 12 (each leg)
GHR w/70 lbs of assist: Failure at 7, 7,6,6 reps.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8, 70x10.
Ab Circuit for 2 set
Spent 6 hours today in the hot sun doing a lot of lawn and garden work with my wife. We are both bushed, brown, and very thirsty. So there was my GPP work for the weekend:)
Thursday, July 28, 2005
Jackass!!!
Yesterday, I saw two guys challenging each other with a 475 lbs squat. I was a little impressed. I didn't see the whole thing: I was too busy doing lying tricep extensions and focusing on the bar over my face to notice anthing more.
When I went to do the speed sumo's, I saw everything on my rest periods. The bar was set high enough that it was not even a quarter squat . . . . huh? He barely racked it, almost immediately started going down with it and after an inch of controlled descent, rounded his back and went down forcefully . . . almost dumping the bar. Huh? One of his friends walks over and asks him if he could even lift it and he dares to try. I could have told him he wouldn't and I'm sure he could have, too: the bar didn't even budge, and his back was REALLY rounded. This went on a few more times. Needless to say, I will never spot this guy.
I'm a fan of negatives and partials, but control is always a prerequisite. That was just an injury waiting to happen. I laughed on the inside, but felt really sorry for him.
For a second . . . .
When I went to do the speed sumo's, I saw everything on my rest periods. The bar was set high enough that it was not even a quarter squat . . . . huh? He barely racked it, almost immediately started going down with it and after an inch of controlled descent, rounded his back and went down forcefully . . . almost dumping the bar. Huh? One of his friends walks over and asks him if he could even lift it and he dares to try. I could have told him he wouldn't and I'm sure he could have, too: the bar didn't even budge, and his back was REALLY rounded. This went on a few more times. Needless to say, I will never spot this guy.
I'm a fan of negatives and partials, but control is always a prerequisite. That was just an injury waiting to happen. I laughed on the inside, but felt really sorry for him.
For a second . . . .
Wk7 De-load: Prilepin Bench/Back
Close Grip Bench Press (200): 45x3, 60x3, 75x3, 95x3, 100x3x8. Done at lunchtime.
Nautilus Nitro Overhead Press (140): 70x10, 90x8, 100x8, 90x10.
T-Bar Rows (157): 75x10, 100x8, 115x8, 100x10.
Decline Tricep Extensions (80): 40x8, 50x8, 60x8, 50x10.
Ultra Wide Sumo Deadlift (315): 135x2, 155x2x12.
After the workout, I felt great. Not dead tired, but raring to go for even a game of basketball or a jog (I shot some hoop when I got home.). Refreshing . . . just what the doctor ordered. I kept my exercise selection simple, and my speed on the main movements was good and crisp.
Nautilus Nitro Overhead Press (140): 70x10, 90x8, 100x8, 90x10.
T-Bar Rows (157): 75x10, 100x8, 115x8, 100x10.
Decline Tricep Extensions (80): 40x8, 50x8, 60x8, 50x10.
Ultra Wide Sumo Deadlift (315): 135x2, 155x2x12.
After the workout, I felt great. Not dead tired, but raring to go for even a game of basketball or a jog (I shot some hoop when I got home.). Refreshing . . . just what the doctor ordered. I kept my exercise selection simple, and my speed on the main movements was good and crisp.
Monday, July 25, 2005
Wk6: Prilepin Squat/DL
8" Front Box Squat (225): 50x6, 70x5, 85x5, 105x5, 125x5, 140x5, 170x6x3. Bring on week 7 . . . . that's how I spell relief.
24" Step-Ups: 4 sets of 10 for each leg. Burn, burn, burn!!!
Straight Leg Pull Throughs (115): 50x10, 70x8, 80x8, 70x10.
GHR w/70 lbs assist: Failure at 7, 7, 6, 6, reps.
Ab circuit for two runs.
24" Step-Ups: 4 sets of 10 for each leg. Burn, burn, burn!!!
Straight Leg Pull Throughs (115): 50x10, 70x8, 80x8, 70x10.
GHR w/70 lbs assist: Failure at 7, 7, 6, 6, reps.
Ab circuit for two runs.
Friday, July 22, 2005
Wk6: Prilepin Bench/DL Light
Yesterday, I spent time trying to straighten out the backboard on my sons basketball hoop, and tightening up all the bolts. Today, my thumb ached and my hand was sore. Didn't get any sleep, either, because of the Allegra I took for seasonal allergies. But I dutifully dragged myself into the gym.
Flat Bench Press (215): Three 10 second overloads with 225 lbs (60 seconds rest between them)
Nautilus Nitro Bench Press (215): 50x3, 65x3, 80x3, 100x3, 115x3x8.
Hoist Neutral Grip Chins (165: BW was 239.2 lbs today, used 2.5 lbs weights to get close to target weights): 81.7x10, 109.2x8, 121.7x8, 109.2x10. Fuck the Add 50 program, went with higher reps this time. I'se said it before, as you get great at limit strength, strength endurance suffers.
T-Bar Rows (157): 75x10, 100x8, 110x8, 100x10.
Nautilus Nitro Overhead Press: the two sets of 30s and 35s on the dumbbells were being used, so I went to this for a try. Not bad. 35x15, 50x12, 65x10, 80x10, 95x8, 110x6, 125x4, 140x1
Rack Pulls 2" Below the Knees (385): 90x6, 120x5, 150x5, 180x5, 210x5, 240x5x5. Good workout but because of the sore hand, the last three sets were done with a staggered grip. The reps were solid, just left me tired. Next week, 50 less lbs and 1 less rep on the total for deload.
Flat Bench Press (215): Three 10 second overloads with 225 lbs (60 seconds rest between them)
Nautilus Nitro Bench Press (215): 50x3, 65x3, 80x3, 100x3, 115x3x8.
Hoist Neutral Grip Chins (165: BW was 239.2 lbs today, used 2.5 lbs weights to get close to target weights): 81.7x10, 109.2x8, 121.7x8, 109.2x10. Fuck the Add 50 program, went with higher reps this time. I'se said it before, as you get great at limit strength, strength endurance suffers.
T-Bar Rows (157): 75x10, 100x8, 110x8, 100x10.
Nautilus Nitro Overhead Press: the two sets of 30s and 35s on the dumbbells were being used, so I went to this for a try. Not bad. 35x15, 50x12, 65x10, 80x10, 95x8, 110x6, 125x4, 140x1
Rack Pulls 2" Below the Knees (385): 90x6, 120x5, 150x5, 180x5, 210x5, 240x5x5. Good workout but because of the sore hand, the last three sets were done with a staggered grip. The reps were solid, just left me tired. Next week, 50 less lbs and 1 less rep on the total for deload.
Thursday, July 21, 2005
Wk6: Prilepin Squat/DL Light
Yesterday's workout:
12" Front Box Squats (265): 60x2, 80x2, 100x2, 125x2, 145x2x12.
Hoist Seated Leg Curls (115): 115x5x2, 120x3x2, 125x3x1.
GHR w/70 lbs of assist: Failure at 7, 6,6,6 reps. I could never get my footing figured out on this setup. Can't wait for the day to get a real one.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8, 70x10.
Ab Circuit for 2 set: Plank (5 10 second holds), lying leg thrusts, cable lifts (like a woodchopper from the bottom), ball crunches, cable woodchoppers, alternating supermans, side bridges, incline situps.
Will probably replace leg curls on my next workout with the 24" step up. Whatever will push up my front squat some more. Oh, and for Jon, you had a question on a triceps workout: Monday's workout left my triceps so sore I could barely wash my own back last night even with a scrubber . . . LOL!!!
12" Front Box Squats (265): 60x2, 80x2, 100x2, 125x2, 145x2x12.
Hoist Seated Leg Curls (115): 115x5x2, 120x3x2, 125x3x1.
GHR w/70 lbs of assist: Failure at 7, 6,6,6 reps. I could never get my footing figured out on this setup. Can't wait for the day to get a real one.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8, 70x10.
Ab Circuit for 2 set: Plank (5 10 second holds), lying leg thrusts, cable lifts (like a woodchopper from the bottom), ball crunches, cable woodchoppers, alternating supermans, side bridges, incline situps.
Will probably replace leg curls on my next workout with the 24" step up. Whatever will push up my front squat some more. Oh, and for Jon, you had a question on a triceps workout: Monday's workout left my triceps so sore I could barely wash my own back last night even with a scrubber . . . LOL!!!
Monday, July 18, 2005
Wk6: Prilepin Bench/DL
Week 6 is finally here . . . . woohoo!!! Deload is next week, time for new exercises and a break. You just don't know. . . . I'm craving a change.
Close Grip Bench Press (200): 45x6, 60x5, 75x5, 95x5, 110x5, 110x5, 125, 150x6x3. Felt great, good control, and cadence.
Hoist Neutral Grip Chinup (165: BWT 238.2): 148.2x5x2, 158.2x3x2, 168.2x2. I don't move up in weight this week, this was the last rep out week.
T-Bar Rows (157): 75x10, 100x8, 115x8, 100x10. This was hard after heavy chins; the last three sets were all rest-paused.
Seated Dumbbell Press (60): 25x15, 30x12,2, 35x10. With close grip benches being done heavy, I decided to do a couple of exercises for high reps. This burned my shoulders so much it HURT!
Decline Tricep Extensions (80): 30x15, 40x12x2, 50x10. Same story, different exercise.
Ultra Wide Sumo Deadlift (315): 145x5, 175x5, 205x5, 240x6x3. John Yeo said that rows are a bitch after DL. Well, DL after everything else was no picnic, either. Grip was a struggle, lockout at the top was, too. Done after a couple of high rep movements don't help, either. But deload is next week, so all my suffering was for a good cause.
Close Grip Bench Press (200): 45x6, 60x5, 75x5, 95x5, 110x5, 110x5, 125, 150x6x3. Felt great, good control, and cadence.
Hoist Neutral Grip Chinup (165: BWT 238.2): 148.2x5x2, 158.2x3x2, 168.2x2. I don't move up in weight this week, this was the last rep out week.
T-Bar Rows (157): 75x10, 100x8, 115x8, 100x10. This was hard after heavy chins; the last three sets were all rest-paused.
Seated Dumbbell Press (60): 25x15, 30x12,2, 35x10. With close grip benches being done heavy, I decided to do a couple of exercises for high reps. This burned my shoulders so much it HURT!
Decline Tricep Extensions (80): 30x15, 40x12x2, 50x10. Same story, different exercise.
Ultra Wide Sumo Deadlift (315): 145x5, 175x5, 205x5, 240x6x3. John Yeo said that rows are a bitch after DL. Well, DL after everything else was no picnic, either. Grip was a struggle, lockout at the top was, too. Done after a couple of high rep movements don't help, either. But deload is next week, so all my suffering was for a good cause.
Friday, July 15, 2005
My Turn, Guys!!!
I see that Charles Poliquin's article got curiosities up with Stinn, the two Johns (Yeo and McDonald), Scott, and Jon sharing their measurements. So I cut short my Prilepin week 5 leg day just a tad to measure and put my 2 cents in.
Close Grip Bench Press: 95x5, 115x5, 135x4, 170x5, 190x1, 175x4, 200x1 (I tested CGBP at 160 on April 29, a 40 lbs increase in 2.5 months), 180x2 (this was the beginning of a third wave where my target was to be 205, but the second rep was a strain and my right elbow was beginning to buckle so that was it), 125x10, 105x15. Could I have gone for 205? No. My goal was a perfect rep with no flair using a 14 inch grip (pinkies on the first rings) and I got it with a little extra concentration.
All of these were done before the CGBP:
Incline Bench Press: Target was 166 lbs, I got 185 for 2 reps.
Hoist Supinated Chinups: Bodyweight was 239.2 lbs, target was 162, I got 159.2 for two reps.
Behind the Neck Press: Target was 128 lbs, I got 125.
Preacher (Scott) Curls: Target was 92 lbs, I got 60 lbs for two reps. I got my work cut out for me.
Standing Reverse Curls: Target was 60 lbs, and that's what I got.
External Rotations: Target was 18 lbs for 8 reps. I barely got 8 reps with 10 lbs. Pathetic!!! That's what I get for not doing any RC work. That will change next cycle.
8" Front Box Squat (225): 50x6, 70x5, 85x5, 105x5, 125x5, 140x5, 155x5x4.
Assisted GHR with 70 Lbs Assistance: Failure at 8, 7, 6, 6 reps.
Close Grip Bench Press: 95x5, 115x5, 135x4, 170x5, 190x1, 175x4, 200x1 (I tested CGBP at 160 on April 29, a 40 lbs increase in 2.5 months), 180x2 (this was the beginning of a third wave where my target was to be 205, but the second rep was a strain and my right elbow was beginning to buckle so that was it), 125x10, 105x15. Could I have gone for 205? No. My goal was a perfect rep with no flair using a 14 inch grip (pinkies on the first rings) and I got it with a little extra concentration.
All of these were done before the CGBP:
Incline Bench Press: Target was 166 lbs, I got 185 for 2 reps.
Hoist Supinated Chinups: Bodyweight was 239.2 lbs, target was 162, I got 159.2 for two reps.
Behind the Neck Press: Target was 128 lbs, I got 125.
Preacher (Scott) Curls: Target was 92 lbs, I got 60 lbs for two reps. I got my work cut out for me.
Standing Reverse Curls: Target was 60 lbs, and that's what I got.
External Rotations: Target was 18 lbs for 8 reps. I barely got 8 reps with 10 lbs. Pathetic!!! That's what I get for not doing any RC work. That will change next cycle.
8" Front Box Squat (225): 50x6, 70x5, 85x5, 105x5, 125x5, 140x5, 155x5x4.
Assisted GHR with 70 Lbs Assistance: Failure at 8, 7, 6, 6 reps.
Wednesday, July 13, 2005
Found an Idea . . . . . .
Maximum Effort, Dynamic Effort, and Repetition Method Pull Up and Dip Training is the article by James Smith of EliteFTS.com. I got it from his website powerdevelopmentinc.com. I'm intrigued. Enjoy!
http://www.powerdevelopmentinc.com/abstracts/pullup-dip-training.html
http://www.powerdevelopmentinc.com/abstracts/pullup-dip-training.html
Wk5: Prilepin Bench/Back
Nautilus Nitro Bench Press (215): 50x3, 65x3, 80x3, 100x3, 125x3x8. Good speed on these. Like I said before, since I don't have chains or bands to accomodate resistance, this will do nicely.
Hoist Neutral Grip Chins (165: BW was 242.5 lbs today): 165x3x2, 180x2x2, 180x1. The 165 was tough. The first set of 180 was alright but not as high as I would want, the second I only got one rep. The last 180 was a drag. I'm no longer using the Add 50 program after this. I've gotten stronger, but the gains are slowing and my explosiveness is non-existent. Fatal flaw! Need to think of something for next cycle, but I have ideas.
Rack Pulls 2" Below the Knees (385): 90x6, 120x5, 150x5, 180x5, 210x5, 240x5, 290x5x3. Used a double overhand grip until I started the 290s. On the first set, I got wussy and put on gloves: I struggled to hold on to the bar with a staggered grip, the gloves felt unnatural so I took them off for the next two sets. This workout went solid. I worked really hard but I didn't feel that drained afterwards. It's all lighter weight from here.
T-Bar Rows (157): 75x10, 105x3, 115x5x2. Tough because the rack pulls took it out of me.
Since I had done the heavy benches yesterday and speed benches today, I did no tricep extensions or dumbbell shoulder presses.
Hoist Neutral Grip Chins (165: BW was 242.5 lbs today): 165x3x2, 180x2x2, 180x1. The 165 was tough. The first set of 180 was alright but not as high as I would want, the second I only got one rep. The last 180 was a drag. I'm no longer using the Add 50 program after this. I've gotten stronger, but the gains are slowing and my explosiveness is non-existent. Fatal flaw! Need to think of something for next cycle, but I have ideas.
Rack Pulls 2" Below the Knees (385): 90x6, 120x5, 150x5, 180x5, 210x5, 240x5, 290x5x3. Used a double overhand grip until I started the 290s. On the first set, I got wussy and put on gloves: I struggled to hold on to the bar with a staggered grip, the gloves felt unnatural so I took them off for the next two sets. This workout went solid. I worked really hard but I didn't feel that drained afterwards. It's all lighter weight from here.
T-Bar Rows (157): 75x10, 105x3, 115x5x2. Tough because the rack pulls took it out of me.
Since I had done the heavy benches yesterday and speed benches today, I did no tricep extensions or dumbbell shoulder presses.
This is for All You Benchers
I read this article by Charles Poliquin on the T-Nation website called Achieving Structural Balance, and here is the link to it. In particular, it demonstrates the relationship between external rotations and the close grip bench, and how deficiencies in certain movements can slow progress. A great read!
Achieving Structural Balance
Achieving Structural Balance
Tuesday, July 12, 2005
215!!!
Was reading "The Wave Manifesto" by Ian King on the T-nation site and was really intrigued. At the same time, I was reading Westside's article on Angelo Beradinelli, and it got me thinking. I have lifted as much as 185 for 5 reps, a 208 projected max, and 215 on the Nautilus Nitro Bench Press. Question was if I could generate enough speed to bust 215 and maybe 225 on the real deal. No amount of number crunching could tell me that. Neither can any machine, with their varying resistance curves. So, despite being scheduled for a light bench workout tomorrow, I decided to do a wave workout today based on that projected 208 max, and start deloading tomorrow.
Flat Bench Press: 105x5, 125x5, 145x4, 175x5, 210x1 (5 lbs PR over my best ever, a 3 second rep from chest to lockout), 185x4, 215x1 (10 lbs PR over my best ever, a 4 second rep from chest to lockout), 190x3, 135x10, 105x15.
When I racked 210, it felt so light in my hands that I got giddy, I knew this was mine but I didn't let myself get cocky. I tried harder to spread the bar apart and my lats flexed. It felt easy going down and when I squeezed my lats harder, the weight shot up about an inch and my arms took over. Smoke show!!! 215 felt about the same but it took me a second longer to get it. I was so happy but I didn't want to let out a whoop!!!
The overloads helped. The Nautilus Nitro helped, because I had a better "push" - - - I felt like I was pushing the whole way with no letup. I'm sure all the lat work isn't hurting any, and all the volume has conditioned me pretty good - - - one look at this workout will tell you that it was a doozy. So now, the thought turns to getting enough speed to break 225. I will drop the pushups and the barbell curls and replace them with t-bar rows and decline barbell extensions. To be honest, 225 might be mine now. I want a guarantee. That's all.
We'll see!!!
Flat Bench Press: 105x5, 125x5, 145x4, 175x5, 210x1 (5 lbs PR over my best ever, a 3 second rep from chest to lockout), 185x4, 215x1 (10 lbs PR over my best ever, a 4 second rep from chest to lockout), 190x3, 135x10, 105x15.
When I racked 210, it felt so light in my hands that I got giddy, I knew this was mine but I didn't let myself get cocky. I tried harder to spread the bar apart and my lats flexed. It felt easy going down and when I squeezed my lats harder, the weight shot up about an inch and my arms took over. Smoke show!!! 215 felt about the same but it took me a second longer to get it. I was so happy but I didn't want to let out a whoop!!!
The overloads helped. The Nautilus Nitro helped, because I had a better "push" - - - I felt like I was pushing the whole way with no letup. I'm sure all the lat work isn't hurting any, and all the volume has conditioned me pretty good - - - one look at this workout will tell you that it was a doozy. So now, the thought turns to getting enough speed to break 225. I will drop the pushups and the barbell curls and replace them with t-bar rows and decline barbell extensions. To be honest, 225 might be mine now. I want a guarantee. That's all.
We'll see!!!
Monday, July 11, 2005
Wk5: Prilepin Squat/DL-Light
12" Front Box Squats (265): 65x2, 85x2, 105x2, 125x2, 155x2x12. First week of the deload. My goal was to go so fast that the weight wanted to fly off. It was that fast for the first 7 sets. After that, it was merely quick. 45 seconds rest between sets insured that I was sweating and breathing hard when it was all over.
Hoist Seated Leg Curls (115): 110x5x2, 115x3x2, 120x5x1. I did the rep out first, actually, so up to 120 I go.
GHR w/70 lbs of assist: Failure at 7, 7 reps.
GHR w/80 lbs of assist: Failure at 7, 7 reps. Much better with no negatives to do on leg curls.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8x2.
Ab Circuit for 2 set: Plank (5 10 second holds), lying leg thrusts, cable lifts (like a woodchopper from the bottom), ball crunches, cable woodchoppers, alternating supermans, side bridges, incline situps. I will find another way to work calves, I want to put a lot of effort into my core from now on. Abs must die!!!
Hoist Seated Leg Curls (115): 110x5x2, 115x3x2, 120x5x1. I did the rep out first, actually, so up to 120 I go.
GHR w/70 lbs of assist: Failure at 7, 7 reps.
GHR w/80 lbs of assist: Failure at 7, 7 reps. Much better with no negatives to do on leg curls.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8x2.
Ab Circuit for 2 set: Plank (5 10 second holds), lying leg thrusts, cable lifts (like a woodchopper from the bottom), ball crunches, cable woodchoppers, alternating supermans, side bridges, incline situps. I will find another way to work calves, I want to put a lot of effort into my core from now on. Abs must die!!!
Wednesday, July 06, 2005
Wk5: Prilepin Back/DL
Hoist Neutral Grip Chin (160: Bodyweight 238.2): 148.2x5x2, 158.2x3x2, 158.2x5x1. Now moving on up to a 165 max.
As I bench maxed Tuesday, no pushups today.
Ultra Wide Sumo DL (315): 135x5, 145x5, 175x5, 205x5, 220x5x4. Easy, for a change.
Dumbbell Shoulder Press (60): 30x10, 40x8, 45x6x2
Barbell Curls (90): 50x10, 60x8, 70x5x2, 30x21s
As I bench maxed Tuesday, no pushups today.
Ultra Wide Sumo DL (315): 135x5, 145x5, 175x5, 205x5, 220x5x4. Easy, for a change.
Dumbbell Shoulder Press (60): 30x10, 40x8, 45x6x2
Barbell Curls (90): 50x10, 60x8, 70x5x2, 30x21s
Wk5: Prilepin Bench-Heavy Day Lunchtime
Close Grip Bench Press (186p): 225 overload (much tougher with a close grip), 45x6, 55x5, 75x5, 85x5, 105x5, 135x5x4. Was wearing a Nike top that was part Lycra part cotton, and it was slippery against the bench pad, so I was trying extra hard to stay tight. The weight was moving fast enough, too, that I was also trying to stay put! Otherwise, a relatively easy workout.
Week 5 will be the last week I use any overloads. Week 6 will have a 63% for the flat bench press: instead of the 5 sets of 5, I will do 8 sets of 3 and focus on speed. Coupled with the following week's 50% 1RM for 8 sets of 3, it will be like a two week deload. I also decided that 215 will be my big attempt. Depending on how fast it moves, I'll gun for 225 after that.
Week 5 will be the last week I use any overloads. Week 6 will have a 63% for the flat bench press: instead of the 5 sets of 5, I will do 8 sets of 3 and focus on speed. Coupled with the following week's 50% 1RM for 8 sets of 3, it will be like a two week deload. I also decided that 215 will be my big attempt. Depending on how fast it moves, I'll gun for 225 after that.
Tuesday, July 05, 2005
One Last Kick in the Pants!!!
Nautilus Nitro Bench Press: Overload with free weight bench press with 245 for 10 seconds, 105x5, 130x3, 150x2, 170x1, 195x1, 205x1, 215x1, 195x1, 205x1, 225x0. Went to free weights and did slow negative with 225. That's it for the big stuff!
Friday, July 01, 2005
Wk4: Prilepin Squat/DL Heavy
Lunchtime:
Nautilus Nitro Bench Press: With the three day weekend, my next weight workout is Wednesday, the beginning of week 5. So I thought I would try this program from Elite FTS - - - go to an article called Max Effort Waves and look at the Bulgarian cycle. Hell, 4 days to recover from it. Why the machine? One, to spare the joints and two, because I don't have chains and bands and wanted to accomodate resistance somehow. Workout: Overload with free weight bench press with 245 for 10 seconds, 105x5, 130x3, 150x2, 170x1, 195x1, 205x1, 215x1, 195x1, 205x1, 225x0 (barely budged it, just one long push that went nowhere). Jim Wendler wasn't kidding, one couldn't make a habit of this and one needs to be conditioned for it. Afterwards, I felt like taking a nap. 215 was an 8 second rep: on the Nautilus, it was hard every step of the way.
Evening:
8" Front Box Squats (225): 50x6, 70x5, 90x5, 105x5, 125x5, 140x5, 160x5, 180x6x3. The heaviest week of the cycle at 80% and it was so hard. I would say the twice a week of squatting AND deadlifting is making it hard but my deadlifting is getting easier while my recovery from the squats is slower. I've been front squatting since December so maybe I'm burned out on it. So, I may start deloading on these sooner to build speed and give my body a break or, since it's getting easier in the next two weeks, I'll stop being a puss and shut up and SQUAT!!! I know I was learning this movement and mastering it, but no more long, drawn-out love affairs with movements!!!
Hoist Seated Leg Curls (115): 110x3x2, 120x1x2, 130x1N. No more negatives . . . . hooray!!!
Straight Leg Pull Throughs (115): 50x10, 70x8, 80x6x2.
GHR w/70 lbs assist: Failure at 7 reps, 6 reps.
GHR w/80 lbs assist: Failure at 6reps, 6 reps. I'm sure with no leg curl negatives anymore that this will get better.
Ab circuit for two runs.
Have a safe 4th of July to all. . . . yes, ALL!!!
Nautilus Nitro Bench Press: With the three day weekend, my next weight workout is Wednesday, the beginning of week 5. So I thought I would try this program from Elite FTS - - - go to an article called Max Effort Waves and look at the Bulgarian cycle. Hell, 4 days to recover from it. Why the machine? One, to spare the joints and two, because I don't have chains and bands and wanted to accomodate resistance somehow. Workout: Overload with free weight bench press with 245 for 10 seconds, 105x5, 130x3, 150x2, 170x1, 195x1, 205x1, 215x1, 195x1, 205x1, 225x0 (barely budged it, just one long push that went nowhere). Jim Wendler wasn't kidding, one couldn't make a habit of this and one needs to be conditioned for it. Afterwards, I felt like taking a nap. 215 was an 8 second rep: on the Nautilus, it was hard every step of the way.
Evening:
8" Front Box Squats (225): 50x6, 70x5, 90x5, 105x5, 125x5, 140x5, 160x5, 180x6x3. The heaviest week of the cycle at 80% and it was so hard. I would say the twice a week of squatting AND deadlifting is making it hard but my deadlifting is getting easier while my recovery from the squats is slower. I've been front squatting since December so maybe I'm burned out on it. So, I may start deloading on these sooner to build speed and give my body a break or, since it's getting easier in the next two weeks, I'll stop being a puss and shut up and SQUAT!!! I know I was learning this movement and mastering it, but no more long, drawn-out love affairs with movements!!!
Hoist Seated Leg Curls (115): 110x3x2, 120x1x2, 130x1N. No more negatives . . . . hooray!!!
Straight Leg Pull Throughs (115): 50x10, 70x8, 80x6x2.
GHR w/70 lbs assist: Failure at 7 reps, 6 reps.
GHR w/80 lbs assist: Failure at 6reps, 6 reps. I'm sure with no leg curl negatives anymore that this will get better.
Ab circuit for two runs.
Have a safe 4th of July to all. . . . yes, ALL!!!
Thursday, June 30, 2005
Wk4: Prilepin Bench/DL
10" Incline Close Grip Pushups: 10 Sets of 3
Hoist Neutral Grip Chins (160: BW was 241.2 lbs today): 151.2x3x2, 170x1x2, 185x1N (Being my last negative of this cycle, I held on for dear life.)
Both racks were being used so I had to keep busy. One was being used for squats, and the other was being used for curls and flapping gums by two guys. Ack!!! Had to wait for the rack pulls.
Dumbbell Shoulder Presses (60): 30x10, 40x8, 45x5x2. After the pushups, these were a struggle for the last two sets.
Barbell Curls (90): 50x10, 60x8, 70x5x2, barbell 21s with 40 lbs.
Rack Pulls 2" Below the Knees (385): 90x6, 125x5, 155x5, 185x5, 215x5, 240x5, 275x5x4 (staggered grip). This workout was surprisingly easy . . . sort of. First two sets of 275 were cake until I got to the fifth rep of each, then the lockout was tough. The third set was the same old song and dance but I was starting to feel really beat. The last set was just killer: the last two reps were tough, and I had little speed left.
Hoist Neutral Grip Chins (160: BW was 241.2 lbs today): 151.2x3x2, 170x1x2, 185x1N (Being my last negative of this cycle, I held on for dear life.)
Both racks were being used so I had to keep busy. One was being used for squats, and the other was being used for curls and flapping gums by two guys. Ack!!! Had to wait for the rack pulls.
Dumbbell Shoulder Presses (60): 30x10, 40x8, 45x5x2. After the pushups, these were a struggle for the last two sets.
Barbell Curls (90): 50x10, 60x8, 70x5x2, barbell 21s with 40 lbs.
Rack Pulls 2" Below the Knees (385): 90x6, 125x5, 155x5, 185x5, 215x5, 240x5, 275x5x4 (staggered grip). This workout was surprisingly easy . . . sort of. First two sets of 275 were cake until I got to the fifth rep of each, then the lockout was tough. The third set was the same old song and dance but I was starting to feel really beat. The last set was just killer: the last two reps were tough, and I had little speed left.
Wednesday, June 29, 2005
What It's Like
Flat Bench Press: the numbers on here were based on a 215 max, I just projected a max based on NSCA formula for 185x5 . I've been handling weights for a while now in the 63-80% 1Rm range that even though the numbers point to one thing, I was curious how I would handle a heavy workout. I also wanted a feel for what 225 would feel like. I will not add a heavy day to what I already do because I want to see the merits of my existing program.
Overloaded with 225: held it for 10 seconds, lowered it under control, tensed my lats hard at the bottom and pushed it about two inches before it stalled. Form was good and tight (the close grip work is paying off), not enough power. Then came the workout: 50x6, 65x3, 85x3, 105x3, 120x3, 135x3, 155x3, 170x3, 190x2x3 (about 89% of 215). The weight felt great, and the 190 was controlled and in good form. Rep 6 was a little more strain than the others. I was happy with my performance considering that before this cycle began, 190 was barely good for a rep and now 6 is good. I've done 225 off of a 3 board in January when my bench max wasn't as high as it is now so I just have to get the weight up another 2-3" to have a shot at 225. The overloads have made the weight seem more familiar.
Overloaded with 225: held it for 10 seconds, lowered it under control, tensed my lats hard at the bottom and pushed it about two inches before it stalled. Form was good and tight (the close grip work is paying off), not enough power. Then came the workout: 50x6, 65x3, 85x3, 105x3, 120x3, 135x3, 155x3, 170x3, 190x2x3 (about 89% of 215). The weight felt great, and the 190 was controlled and in good form. Rep 6 was a little more strain than the others. I was happy with my performance considering that before this cycle began, 190 was barely good for a rep and now 6 is good. I've done 225 off of a 3 board in January when my bench max wasn't as high as it is now so I just have to get the weight up another 2-3" to have a shot at 225. The overloads have made the weight seem more familiar.
Tuesday, June 28, 2005
Bench Press VooDoo Math!!!
With the last few weeks of this cycle winding down, my thought has been of gunning for 225 lbs (see last post). Scott suggested pre-exhaustion; John McDonald an increase in intensity. With deadlifting and squatting twice each per 8 days, my goal was to build up conditioning for this lift without adding too much intensity or extra movements.
As you read, I'm opting for the 18" incline pushups. Why? This was what I used, with push presses back in December, to hit my first (albeit, slow as fuck!!!) 205 lbs bench. Second, it was more weight than I do for benches at the moment: I tested the load for this in a February blog called "Pushups to Benches", and it equates to 73.2% BW lift. So, at 242 lbs on an average workout day, that's 177 lbs per rep. I
So how many reps? This is the weird math that has worked for me so far:
1.) Compute a standard workout for the bench, using this cycle, based on a 225 bench but only using the zone between 55-80% 1RM: 125x5, 140x5, 160x5, 180x6x3. Total tonnage: 5365 lbs.
2.) 73.2% of 242 BW is about 177 lbs. Divide that into 5365 lbs, and you get 30 reps - - - 10 sets of 3 with 45 second rest periods for speed, since the main movements are for higher reps. Also, higher rep sets would make more inroads into my recovery.
Right now, I do about 5 sets of pushups and 4 sets of dumbbell shoulder presses. Drop the shoulder presses, and I'm about where I want to be for sets. Stay tuned.
As you read, I'm opting for the 18" incline pushups. Why? This was what I used, with push presses back in December, to hit my first (albeit, slow as fuck!!!) 205 lbs bench. Second, it was more weight than I do for benches at the moment: I tested the load for this in a February blog called "Pushups to Benches", and it equates to 73.2% BW lift. So, at 242 lbs on an average workout day, that's 177 lbs per rep. I
So how many reps? This is the weird math that has worked for me so far:
1.) Compute a standard workout for the bench, using this cycle, based on a 225 bench but only using the zone between 55-80% 1RM: 125x5, 140x5, 160x5, 180x6x3. Total tonnage: 5365 lbs.
2.) 73.2% of 242 BW is about 177 lbs. Divide that into 5365 lbs, and you get 30 reps - - - 10 sets of 3 with 45 second rest periods for speed, since the main movements are for higher reps. Also, higher rep sets would make more inroads into my recovery.
Right now, I do about 5 sets of pushups and 4 sets of dumbbell shoulder presses. Drop the shoulder presses, and I'm about where I want to be for sets. Stay tuned.
Monday, June 27, 2005
Ah, Crap!!!
Wife called me to remind me that my vehicle tabs are due TODAY. . . . . shit!!! My plan was to rush over to Vehicle Licensing, get the job done, then rush back to the gym. A long line derailed that plan. So Wednesday will be the day for the rest of this workout, plus 15 sets of triples in the 18" incline pushup in place of the pushups/bench presses.
I need to stop being such a procrastinator . . . . I had a month to do this!!!
I need to stop being such a procrastinator . . . . I had a month to do this!!!
Wk4: Prilepin Bench - Light (Lunchtime Workout)
Flat Bench Press (201p): Friday, I repped out with 185 for 5 reps; the fifth one was slow, but it never dropped and it moved steadily to lockout (208 predicted max). If I could get to 7 good reps at this weight, it's like knocking on the door of 225 lbs. So what to do without changing my program drastically, adding more sets, and overtraining?
225 overload for 10 second hold (Thanks to Rick Hussey and John Yeo for this one, let's see if it works), 45x6, 65x5, 80x5, 95x5, 110x5, 125x5, 145x5x4 (Felt easy and my form was good, no loss in speed in the later sets). On my inclined pushups, I will start doing these using an 18 inch platform vice 10". If I don't want to raise the bench weights, might as well increase the special work. After week 7 deload, we'll see where I'm at.
225 overload for 10 second hold (Thanks to Rick Hussey and John Yeo for this one, let's see if it works), 45x6, 65x5, 80x5, 95x5, 110x5, 125x5, 145x5x4 (Felt easy and my form was good, no loss in speed in the later sets). On my inclined pushups, I will start doing these using an 18 inch platform vice 10". If I don't want to raise the bench weights, might as well increase the special work. After week 7 deload, we'll see where I'm at.
Friday, June 24, 2005
Wk4: Prilepin Squat/DL Light
My cough is starting to get better, so I'm happy. You could tell where I was in the gym before: just listen!!!
12" Front Box Squats (265): 60x6, 80x5, 100x5, 125x5, 145x5, 190x5x3, 190x2, 190x3. Heavy, considering the new weight level, so it was a sweat fest. My tightness wasn't there the first set, didn't have the big air. After that I did and it went better but still hard. The set of two found me tired, and I couldn't get up on the third rep. Next set, I got the last three reps.
Hoist Seated Leg Curls (115): 100x5x2, 110x3x2, 110x3RO (Rep Outs), 110x3RO. Since I didn't go past 4 reps on the rep out, I'm stuck at 115 for the rest of the week. Maybe next time. I'm so glad that for the Add 50 program, this is the last week of negatives.
GHR w/70 lbs of assist: Failure at 7, 6 reps.
GHR w/80 lbs of assist: Failure at 6, 6 reps. Decided today to not do the pull through before the GHR, so I had more hammie to give. Not bad.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8x2.
Ab Circuit for 1 set, just to get familiar with some of these movements: Plank (5 10 second holds), lying leg thrusts, cable lifts (like a woodchopper from the bottom), ball crunches, cable woodchoppers, alternating supermans, side bridges, incline situps. I will find another way to work calves, I want to put a lot of effort into my core from now on. This circuit had me sweating buckets, and my abs tired.
12" Front Box Squats (265): 60x6, 80x5, 100x5, 125x5, 145x5, 190x5x3, 190x2, 190x3. Heavy, considering the new weight level, so it was a sweat fest. My tightness wasn't there the first set, didn't have the big air. After that I did and it went better but still hard. The set of two found me tired, and I couldn't get up on the third rep. Next set, I got the last three reps.
Hoist Seated Leg Curls (115): 100x5x2, 110x3x2, 110x3RO (Rep Outs), 110x3RO. Since I didn't go past 4 reps on the rep out, I'm stuck at 115 for the rest of the week. Maybe next time. I'm so glad that for the Add 50 program, this is the last week of negatives.
GHR w/70 lbs of assist: Failure at 7, 6 reps.
GHR w/80 lbs of assist: Failure at 6, 6 reps. Decided today to not do the pull through before the GHR, so I had more hammie to give. Not bad.
Straight Leg Pull Through (115): 60x10, 70x8, 80x8x2.
Ab Circuit for 1 set, just to get familiar with some of these movements: Plank (5 10 second holds), lying leg thrusts, cable lifts (like a woodchopper from the bottom), ball crunches, cable woodchoppers, alternating supermans, side bridges, incline situps. I will find another way to work calves, I want to put a lot of effort into my core from now on. This circuit had me sweating buckets, and my abs tired.
Wednesday, June 22, 2005
Wk4: Prilepin Bench/DL-Heavy
Dumbbell Shoulder Presses (Test): 10x8, 20x6, 25x4, 35x2, 40x1, 50x1, 55x3 (58 pounds predicted max but I'll use 55 for all intents and purposes, for more control.)
Hoist Neutral Grip Chins (160): 135x5x2, 150x3x2, 150x3 (Rep Out), 150x2 (Rep Out). Since I did not do over 4 reps, my 1RM for the week stays the same.
10" Incline Pushups: Failure at 12, 10, 9, 8, 7, reps
Ultra Wide Sumo Deadlifts (315): 135x5, 145x5, 175x5, 205x5, 225x5, 250x4 (6 was the goal and this pissed me off), 250x5 (Oh boy, this is going to be hard), 250x5 (I saw stars and stuck my head out the window, I felt like I was going to hurl. Good thing I only had 4 more reps to go), 250x4. Like I said before, one should only test in this cycle at the end of it, not the middle. I might stick it out til the end and cheer when I get to the deload week but if this breaks me this week, week 5 will go back to the old maxes.
Barbell Curls (90): 50x10, 60x8, 70x5x2
Hoist Neutral Grip Chins (160): 135x5x2, 150x3x2, 150x3 (Rep Out), 150x2 (Rep Out). Since I did not do over 4 reps, my 1RM for the week stays the same.
10" Incline Pushups: Failure at 12, 10, 9, 8, 7, reps
Ultra Wide Sumo Deadlifts (315): 135x5, 145x5, 175x5, 205x5, 225x5, 250x4 (6 was the goal and this pissed me off), 250x5 (Oh boy, this is going to be hard), 250x5 (I saw stars and stuck my head out the window, I felt like I was going to hurl. Good thing I only had 4 more reps to go), 250x4. Like I said before, one should only test in this cycle at the end of it, not the middle. I might stick it out til the end and cheer when I get to the deload week but if this breaks me this week, week 5 will go back to the old maxes.
Barbell Curls (90): 50x10, 60x8, 70x5x2
Wk4: Prilepin Bench - Lunchtime Workout
Close Grip Bench Press (186p): 45x6, 55x5, 75x5, 85x5, 105x5, 115x5, 135x5, 150x6x3. I didn't want to jump so drastically from 115 to 150, so I threw in a set at 71% 1RM. My first set at 150 was perfect, the second required much more concentration to keep my elbows in, and the third set had 2 or 3 reps where my elbows started to flare. My reps weren't too slow but I didn't set any speed records, either. Using this 6 week program, I would recommend not testing the max until the end. Besides, the later weeks where you are doing the same weights as the first three weeks, you are gaining a certain measure of speed and your CNS gets a reprieve. For this one, I'll keep the same max but may adjust it if necessary.
Hoist Assisted Wide Pullup: Test at 95 lbs (245 lbs of me in jeans and sneakers - 150 lbs of assistance) for 8 reps (Brzycki says 117.954 max), 105 for 5 reps (118.126 max), and 115 for 2 reps ( 118.288 max). Looking ahead to my next cycle and am considering this exercise somewhere.
Hoist Assisted Wide Pullup: Test at 95 lbs (245 lbs of me in jeans and sneakers - 150 lbs of assistance) for 8 reps (Brzycki says 117.954 max), 105 for 5 reps (118.126 max), and 115 for 2 reps ( 118.288 max). Looking ahead to my next cycle and am considering this exercise somewhere.
Monday, June 20, 2005
Test on 12" Squat
Well, today was the day. I started it off tired, spent 1/2 of it at the doctor for the cough that's still there (got allergy medicine and an x-ray to see if anything was in there that shouldn't). Maybe, after all the testing last week, I was a little exhausted. Or, maybe, I just wasn't strong enough. I worked up 95x3, 135x3, 165x2, 205x1, 245x1. The 245 felt slow so rather than go for 275, I dropped it to 265. I got that but it was sloooooooooooooooooooooooooooooooooow!!! Slightly disappointed, but a PR is a PR and I'll take it. I learned my lesson from the last time (see Aprils blog) - - - I took a heavy max after the last set was indicative of nothing left and hurt my upper back. Not this time.
Hoist Seated Leg Curls (115): 105x3x2, 115x2x2, 125x2N.
Tried a set of GHRs and fell flat on my face. Yeah, I think my legs were recovering from today and last week.
Cybex Lying Leg Curls: 90x11, 115x8, 135x6, 135x4
Bent Leg Pull Throughs (115): 60x10, 70x10, 90x6x2
Standing Calf Raises (125): 60x10, 80x10, 90x6x2.
Oh, I thought I would add this to inspire: Andy Bolton's WR DL, along with an attempt at 1003 lbs.
http://www.powerliftinguk.com/files...nWRDeadlift.wmv
Hoist Seated Leg Curls (115): 105x3x2, 115x2x2, 125x2N.
Tried a set of GHRs and fell flat on my face. Yeah, I think my legs were recovering from today and last week.
Cybex Lying Leg Curls: 90x11, 115x8, 135x6, 135x4
Bent Leg Pull Throughs (115): 60x10, 70x10, 90x6x2
Standing Calf Raises (125): 60x10, 80x10, 90x6x2.
Oh, I thought I would add this to inspire: Andy Bolton's WR DL, along with an attempt at 1003 lbs.
http://www.powerliftinguk.com/files...nWRDeadlift.wmv
Friday, June 17, 2005
Wk3: Prilepin Back/Bench
Decided to keep this session short, my body just felt beat. Had a plan for close grip bench and chinups, and dropped everything else.
Close Grip Bench Press (160): 45x6, 55x5, 65x5, 75x5, 85x5, 105x5x5. 105 moved very crisp, and my form was tight with almost no flare at the elbows. Rested 3 minutes, then loaded up 155 lbs for a rep out and cranked out 7 reps with the 8th failing just after the midpoint (186 lbs max per Brzycki's formula). Waited 3 minutes, then loaded up 185 on the bar and got 4 solid reps of flat bench press (201 lbs max per Brzycki's formula). Man, I'm almost at the point where I can close grip 200 lbs. I will recalculate my next 4 weeks based on the new numbers: since these are predicted 1RMs as opposed to actual, a lower case p will follow the numbers in parentheses.
Hoist Neutral Grip Chinups (160: Bodyweight today was 242.3): 144.8x3x2, 160x2x2 (Hard, just didn't have much pull left in my back. Thanks, DL!), 175 for two negatives; 114.8x1, 104.8x1, 94.8x1, 84.8x1 (last 4 sets were burnouts, even though I was already at that point.).
Went to Olive Garden and had the salmon piccata, a glass of Black Swan Shiraz (yum!!!), and tiramisu. I have makeup drill this weekend, so I went to bed early. Today went great, I think my bench press is well on its way.
Close Grip Bench Press (160): 45x6, 55x5, 65x5, 75x5, 85x5, 105x5x5. 105 moved very crisp, and my form was tight with almost no flare at the elbows. Rested 3 minutes, then loaded up 155 lbs for a rep out and cranked out 7 reps with the 8th failing just after the midpoint (186 lbs max per Brzycki's formula). Waited 3 minutes, then loaded up 185 on the bar and got 4 solid reps of flat bench press (201 lbs max per Brzycki's formula). Man, I'm almost at the point where I can close grip 200 lbs. I will recalculate my next 4 weeks based on the new numbers: since these are predicted 1RMs as opposed to actual, a lower case p will follow the numbers in parentheses.
Hoist Neutral Grip Chinups (160: Bodyweight today was 242.3): 144.8x3x2, 160x2x2 (Hard, just didn't have much pull left in my back. Thanks, DL!), 175 for two negatives; 114.8x1, 104.8x1, 94.8x1, 84.8x1 (last 4 sets were burnouts, even though I was already at that point.).
Went to Olive Garden and had the salmon piccata, a glass of Black Swan Shiraz (yum!!!), and tiramisu. I have makeup drill this weekend, so I went to bed early. Today went great, I think my bench press is well on its way.
I'll Have the Deadlift Plate for Lunch, Please!!!
T-Bar Rows (Test): 140x5 (about 157 per Brzycki's formula. I lost a little from not having done these in a while. Nothing I can't get back!!!)
Rack Pulls 2" Below The Knees (Test): 135x3, 165x3, 195x1, 245x1, 295x1; switched to staggered grip and pulled 345x1, 375x1 (30 lbs PR), 385x1 (40 lbs PR, harder but solid rep with a strong lockout), failed at 395 (just past the knees, it hitched - - - I was done). My back right now doesn't feel burned or nothing, so the high rep work has done its job. I think 400 will be cake this time around, my next 4 weeks of this cycle are to push beyond it. I might make this my light day movement and ultra wides my heavy day movement. I will still get to 400+ on the rack pulls, but now I want my launch to be priority.
I'm a little tired from all the testing this week, but that's what the weekends are for. Next stop is 12" front box squats.
Rack Pulls 2" Below The Knees (Test): 135x3, 165x3, 195x1, 245x1, 295x1; switched to staggered grip and pulled 345x1, 375x1 (30 lbs PR), 385x1 (40 lbs PR, harder but solid rep with a strong lockout), failed at 395 (just past the knees, it hitched - - - I was done). My back right now doesn't feel burned or nothing, so the high rep work has done its job. I think 400 will be cake this time around, my next 4 weeks of this cycle are to push beyond it. I might make this my light day movement and ultra wides my heavy day movement. I will still get to 400+ on the rack pulls, but now I want my launch to be priority.
I'm a little tired from all the testing this week, but that's what the weekends are for. Next stop is 12" front box squats.
Wednesday, June 15, 2005
Wk3: Prilepin Squat-Fucking Heavy!!!
I mentioned somewhere in this blog that I wanted a 300 lbs front squat by July's end. And I wanted to see where I stood. So I tested today on the 8" front box squat: 45x8, 75x6, 105x4, 135x2, 165x1, 195x1 (1RM), 225x1 (30 lbs PR - - - as Paul Hogan would say "smooth as a gravy sandwhich!"). Oh, I'm salivating now!!! My 12 inch front box squat is normally 50 lbs heavier than the 8" and 20 lbs less than my max. I'm testing the 12" front box squat on Monday and if I can nail 265-275, 300 is mine for the taking. The hard part is that I have never held that much weight to the front (265, and that was hard), but I'm noticing that the DL work makes for a more solid rack for the Sting Ray and the bar. My next 3 weeks will be calculated with the new loads, and week 7 will be a deload week. Who knows, maybe more!
Hoist Seated Leg Curls (115): 85x6x1, 90x5x2, 100x4x2
Straight Leg Pull Throughs (105): 100x5 (rep test, calculates to about a 115 max), 50x10, 70x8, 80x6, 80x5
GHR w/70 lbs assist: failure at 7, 4 reps
GHR w/80 lbs assist: failure at 3, 3, reps. All I can say is that after Monday's DL test, today's tests, and the leg curls, I should not have expected a whole lot. I just had no ham strength to muster. Win some, lose some!!!
Seated Calf Raises (125): 65x10, 80x8, 90x8, 90x6
Hoist Seated Leg Curls (115): 85x6x1, 90x5x2, 100x4x2
Straight Leg Pull Throughs (105): 100x5 (rep test, calculates to about a 115 max), 50x10, 70x8, 80x6, 80x5
GHR w/70 lbs assist: failure at 7, 4 reps
GHR w/80 lbs assist: failure at 3, 3, reps. All I can say is that after Monday's DL test, today's tests, and the leg curls, I should not have expected a whole lot. I just had no ham strength to muster. Win some, lose some!!!
Seated Calf Raises (125): 65x10, 80x8, 90x8, 90x6
Monday, June 13, 2005
Wk3: Prilepin Bench/Midback
I decided to start Week 3 again, after a week off and what I felt might be a little rust. But today, I made the ultra wide DLs and the bench press heavy vice light, and will do the rack pulls light later.
Ultra Wide Sumo Deadlifts (295): 115x6, 135x4, 165x2, 195x1, 225x1, 275x1, 295x1 (1RM), 315 (20 lbs PR). Took about a second and a half to peel the weight off the floor but once I did, I just screamed and powered it up. Just said "Fuck it!" I tried to do 225 for two sets of 6 after that but my backside was not having it. . . . and the weight stayed put. Oh, and no shrug . . . thanks, Stinn!
Hoist Neutral Grip Chins (160: bodyweight today 238.7 lbs, used 2.5 lbs plate to get desirable weight): 121.2x6x1, 131.2x5x2, 138.7x4x2. At 138.7 lbs, the 4th rep was hard (135 was the goal weight): since I had done a rep out last week, I did definite sets this time. Where are my traps??? I can't find my traps!!! Lats?!?
Flat Bench Press (185): 45x6, 55x6, 75x6, 85x6, 100x6, 140x6x3. Today, 140 was not very fast. I had no back left to contract so it was almost all chest and triceps.
Dumbbell Presses (50): 25x10, 35x8 (all the 30s were taken), 35x6x2.
Had nothing left for close grip pushups (Ok, I did one pathetic set of 4).
Barbell Curls (90): 50x8, 60x8, 70x4, 70x2. Didn't have much left for these, either!!!
Ultra Wide Sumo Deadlifts (295): 115x6, 135x4, 165x2, 195x1, 225x1, 275x1, 295x1 (1RM), 315 (20 lbs PR). Took about a second and a half to peel the weight off the floor but once I did, I just screamed and powered it up. Just said "Fuck it!" I tried to do 225 for two sets of 6 after that but my backside was not having it. . . . and the weight stayed put. Oh, and no shrug . . . thanks, Stinn!
Hoist Neutral Grip Chins (160: bodyweight today 238.7 lbs, used 2.5 lbs plate to get desirable weight): 121.2x6x1, 131.2x5x2, 138.7x4x2. At 138.7 lbs, the 4th rep was hard (135 was the goal weight): since I had done a rep out last week, I did definite sets this time. Where are my traps??? I can't find my traps!!! Lats?!?
Flat Bench Press (185): 45x6, 55x6, 75x6, 85x6, 100x6, 140x6x3. Today, 140 was not very fast. I had no back left to contract so it was almost all chest and triceps.
Dumbbell Presses (50): 25x10, 35x8 (all the 30s were taken), 35x6x2.
Had nothing left for close grip pushups (Ok, I did one pathetic set of 4).
Barbell Curls (90): 50x8, 60x8, 70x4, 70x2. Didn't have much left for these, either!!!
Sunday, June 12, 2005
Absolute Beginners
I've always thought that, sometimes, one should treat themselves as a beginner when in doubt. But for how long?
I've been experimenting with the Prilepin cycle for the longest time now, mainly to build work capacity and give myself strength from the low ends to the high. I've done it for sets of 2-3 up to sets of 4 to 6. Put lots of time into front squats, deadlifts, and hamstrings. In the bench, I can now do more volume before it starts to make inroads into my energy. And the deadlifting twice a week has really started to build my back up and improve my pull, I can't wait to start applying all of that to the conventional DL.
I've been trying to develop a cycle for myself that will get my back to really heavy weights and that will reintroduce speed into my workouts, and maybe as such so I can learn to really apply it. Since I can already deadlift 400 lbs, my eyes turn to a 400 lbs squat (I test in a month) and the beginning of my journey towards a 300 lbs bench. For me, deciding on a template for speed was the the tough part. I have experimented in the past with some of the recommendations from Dave Tate's 8 KEYS, but found 30% 1RM to be on the so light side that my benches got sloppy after the midpoint. When I emailed Louie Simmons (Matt Smith answered) and Dave Tate, they both told me that the 30 percent was too light and that, for a beginner, they can go as high as 70% 1RM for speed work. What to do, eh?
My second thing was the bench press. Since it has been the close grip bench press that has contributed to my improving bench press, I thought of using it again for a heavy cycle. Then I thought, "Why not just run Patrik Nyman's Prilepin cycle on my triceps, with the dip as my light day movement?" Ok, great, this is all the tricep work I will need, but what about my bench press? The bench press will be my speed movement, done at lunch on the same day I do the Prilepin Triceps. I got the idea for the cycle from a beginning bench program by Ryan Kennelly. It will be a flat load: 8 sets of 3 reps each session. The first session will be at 40% 1RM and will climb 5 percent each session until I hit 70 percent. On that day, I will then work up to a heavy single, and use the new 1RM to begin again at 40%. While the 24 reps at 70 percent will yield almost 1000 lbs more total tonnage than 15 reps of the same weight at 85% 1RM, I'm not too worried because my current cycle has me doing twenty reps at 70% and with more reps/time under tension per set (5 reps per set). The conditioning will be in place, hopefully, from this curent cycle.
Third was the squat. At one point, I was considering a 16-18 inch box squat to overload the movement, with a 14" parallel box squat for speed. Being my beginner's program, I figured I just save this for another time. I thought about my front squats and considered all the quad strength I've gained on it and decided to use the 12 inch box squat as my ME Squat movement. For the DL, I'll just do 12 fast singles on DE Squat Day: the pull throughs, shrugs, GHRs, and step ups should cover me for all other things DL. For DE Squat/DL day, it will be the same progression as the bench press.
I will do the ADD 50 program on T-Bar Rows based on a calculated max for a 5 RM. SInce this is a 7 week program, all other days get a 7th week for a deload, done at a very light 45% 1RM. My goal is, as always, to have an equally strong back.
Prilepin Triceps Heavy Day/ME SquatDay: Wk1 (3 sets of 2@89%), Wk2 (5x3@80%), Wk3 (5x3@86%), Wk4 (3x2@90%), Wk5 (5x3@80%), Wk6 (5x3@86%), Wk7 (8x3@45% for triceps, 12x2@45% for squat)
Prilepin Triceps Light Day: Wk1 (5 sets of 3@82%), Wk2 (5x3@85%), Wk3 (6x3@73%), Wk4 (5 sets of 3@82%), Wk5 (5x3@85%), Wk6 (6x3@73%), Wk7 (8x3@45%)
DE Squat/DL: Wk1 (12x2@40%), Wk2 (12x2@45%), Wk3 (12x2@50%), Wk4 (12x2@55%), Wk5 (12x2@60%), Wk6 (12x2@65%), Wk7 (12x2@70%). Deadlifts will be the same progression, but for twelve singles on the same day.
ME Squat/DL Movements: 12" Box Squat, Trap Bar Shrug, Bent Leg Pull Throughs, GHR, 24" Step Ups, Ab circuit.
DE Squat/DL Movements: 14" Box Squat, Speed Conventional DL, GHR, Dumbbell Lateral Lunge, Straight Leg Pull Throughs, Ab circuit.
Prilepin Triceps (Heavy): Close Grip Bench Press, T-Bar Row (Add 50), Incline Laterals, Seated Scarecrows, Nautilus Pullovers, Reverse Curls.
Prilepin Triceps (Light): Hoist Assisted Dips, T-Bar Rows (Add 50), Seated Laterals, Rear Delt Machine, Nautilus Pullovers, Hammer Curls.
I've been experimenting with the Prilepin cycle for the longest time now, mainly to build work capacity and give myself strength from the low ends to the high. I've done it for sets of 2-3 up to sets of 4 to 6. Put lots of time into front squats, deadlifts, and hamstrings. In the bench, I can now do more volume before it starts to make inroads into my energy. And the deadlifting twice a week has really started to build my back up and improve my pull, I can't wait to start applying all of that to the conventional DL.
I've been trying to develop a cycle for myself that will get my back to really heavy weights and that will reintroduce speed into my workouts, and maybe as such so I can learn to really apply it. Since I can already deadlift 400 lbs, my eyes turn to a 400 lbs squat (I test in a month) and the beginning of my journey towards a 300 lbs bench. For me, deciding on a template for speed was the the tough part. I have experimented in the past with some of the recommendations from Dave Tate's 8 KEYS, but found 30% 1RM to be on the so light side that my benches got sloppy after the midpoint. When I emailed Louie Simmons (Matt Smith answered) and Dave Tate, they both told me that the 30 percent was too light and that, for a beginner, they can go as high as 70% 1RM for speed work. What to do, eh?
My second thing was the bench press. Since it has been the close grip bench press that has contributed to my improving bench press, I thought of using it again for a heavy cycle. Then I thought, "Why not just run Patrik Nyman's Prilepin cycle on my triceps, with the dip as my light day movement?" Ok, great, this is all the tricep work I will need, but what about my bench press? The bench press will be my speed movement, done at lunch on the same day I do the Prilepin Triceps. I got the idea for the cycle from a beginning bench program by Ryan Kennelly. It will be a flat load: 8 sets of 3 reps each session. The first session will be at 40% 1RM and will climb 5 percent each session until I hit 70 percent. On that day, I will then work up to a heavy single, and use the new 1RM to begin again at 40%. While the 24 reps at 70 percent will yield almost 1000 lbs more total tonnage than 15 reps of the same weight at 85% 1RM, I'm not too worried because my current cycle has me doing twenty reps at 70% and with more reps/time under tension per set (5 reps per set). The conditioning will be in place, hopefully, from this curent cycle.
Third was the squat. At one point, I was considering a 16-18 inch box squat to overload the movement, with a 14" parallel box squat for speed. Being my beginner's program, I figured I just save this for another time. I thought about my front squats and considered all the quad strength I've gained on it and decided to use the 12 inch box squat as my ME Squat movement. For the DL, I'll just do 12 fast singles on DE Squat Day: the pull throughs, shrugs, GHRs, and step ups should cover me for all other things DL. For DE Squat/DL day, it will be the same progression as the bench press.
I will do the ADD 50 program on T-Bar Rows based on a calculated max for a 5 RM. SInce this is a 7 week program, all other days get a 7th week for a deload, done at a very light 45% 1RM. My goal is, as always, to have an equally strong back.
Prilepin Triceps Heavy Day/ME SquatDay: Wk1 (3 sets of 2@89%), Wk2 (5x3@80%), Wk3 (5x3@86%), Wk4 (3x2@90%), Wk5 (5x3@80%), Wk6 (5x3@86%), Wk7 (8x3@45% for triceps, 12x2@45% for squat)
Prilepin Triceps Light Day: Wk1 (5 sets of 3@82%), Wk2 (5x3@85%), Wk3 (6x3@73%), Wk4 (5 sets of 3@82%), Wk5 (5x3@85%), Wk6 (6x3@73%), Wk7 (8x3@45%)
DE Squat/DL: Wk1 (12x2@40%), Wk2 (12x2@45%), Wk3 (12x2@50%), Wk4 (12x2@55%), Wk5 (12x2@60%), Wk6 (12x2@65%), Wk7 (12x2@70%). Deadlifts will be the same progression, but for twelve singles on the same day.
ME Squat/DL Movements: 12" Box Squat, Trap Bar Shrug, Bent Leg Pull Throughs, GHR, 24" Step Ups, Ab circuit.
DE Squat/DL Movements: 14" Box Squat, Speed Conventional DL, GHR, Dumbbell Lateral Lunge, Straight Leg Pull Throughs, Ab circuit.
Prilepin Triceps (Heavy): Close Grip Bench Press, T-Bar Row (Add 50), Incline Laterals, Seated Scarecrows, Nautilus Pullovers, Reverse Curls.
Prilepin Triceps (Light): Hoist Assisted Dips, T-Bar Rows (Add 50), Seated Laterals, Rear Delt Machine, Nautilus Pullovers, Hammer Curls.
Video Demos
The following are demos of an 8" front box squat and ultra wide sumo deadlift. Thanks to Kris at Tsampa.org for hosting them. To keep my form perfect for video, I kept the weight reasonable. I did this during my meager 30 minute lunch two weeks ago, that's why I'm in regular clothes. As always, all critiques are welcome. For me, videos on blogs are the best way for us to help each other out: I work out alone and even though I'm studying my own videos to find errors in my ways, someone else may spot what I missed. I would encourage others to do the same.
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Monday, June 06, 2005
Passed!?!
This weekend was my Navy Physical Readiness test. To call it good fortune is one thing, humbling is another, cautionary tale might be more like it.
I was not over my cough and chest congestion and now had wheezing to deal with. Saturday was my measurement for bodyfat. Weight was still 234, I was measured at a height of 5 ft 9.5 in, 1/2 inch less than last which could have broken me on the measurement table but I still made it at a borderline 22%. I fugured that in April, I aerobicised myself to death and that's why I lost an inch on the neck (see my last blog entry on the Navy PRT, and you'll be able to follow it). In May, I aerobicised less and switched programs to one designed to give me more hypertrohy. I got my inch back (18 inch neck) and dropped to a 39.5 inch waist. That done, I also went to test on a 185 lbs bench press and could now triple what was a single when this cycle began. Bitchin!!!
Since this was the last month for PRT, I could not schedule it out for my makeup drill in two weeks. And I didn't want a medical waiver, either, because my package to go active hangs in the balance. So Sunday comes, I took some nose spray to keep my sinuses open for 12 hours. At lunch, I took some couch medicine with a chest decongestant. At 2PM, I took some Allegra and 2 shots of Albuterol, a strong inhaler for asthmatics. Chest now clear, PRT was on for 3 PM.
I did 38 pushups, good enough to pass but not what I wanted. I'll probably just do them this way from now on to build them up. With my feet up, I think my delts have the advantage. When I did the 38 my chest, biceps, and triceps had a crazy pump going on. I also did 60 situps.
I had the run mapped out in my head. The course is mapped out per quarter mile, so I figured (in 2 minute 9 second increments) when I should hit each marker for a slightly under 13 minute 1.5 mile. I knew I was in for it when after the first quarter mile, I was panting hard. I made half the course in 6 minutes, and that's when the walking started. I could not catch my breath. So I alternated running and walking (a lot), still had trouble catching my breath, was feeling woozy, then after the 1 and a 1/4 mile marker, I started sprinting as fast as I could (not very, this day, but I wasn't gonna fail) and crossed the finish line in 13 minutes and 58 seconds, 1 minute worse than my last two runs. I could barely breathe, and 10 minutes of walking it off wasn't helping. I took two puffs of inhaler and it barely helped. That night, I took some cough medicine and more inhaler. Nothing helped, and my wheezing was so bad I sounded like a smoker.
So, I went to the doctor today, and she said that I had Bronchitis. Gave me some Zithromax (A very powerful antibiotic, 3 pills have 10 days worth of effect) and a codeine-based cough medicine, and told me to keep using the puffer as needed. I also took the day off. Figure Wednesday, I will lift again. Took my first doses when I got home, and felt measurably better and VERY SLEEPY.
When I want something, my body follows my will. This would be a lot easier if I lost weight. I need to stop manipulating neck and waist numbers and move towards a much lighter bodyweight. I know that greatly reducing my aerobics in May didn't help. Neither did having bronchitis and having to run. But a lighter weight would have helped, I remember what running in those days was like and it was not like this. 206 would be nice, 196 would be the bee's knees. I have to consider aerobics in a performance kind of way, also, not just from a fat loss standpoint: a few summers ago, I got close to 225 lbs playing a lot of basketball, since one is constantly sprinting, an indicator that I need this kind of aerobics as well as the steady state stuff. As long as I'm in the military, I better master running. Does this mean no more powerlifting? No, because my endurance work benefits from more strength. Right now, I got some thinking to do. But first things first . . . .
Zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz!!!
I was not over my cough and chest congestion and now had wheezing to deal with. Saturday was my measurement for bodyfat. Weight was still 234, I was measured at a height of 5 ft 9.5 in, 1/2 inch less than last which could have broken me on the measurement table but I still made it at a borderline 22%. I fugured that in April, I aerobicised myself to death and that's why I lost an inch on the neck (see my last blog entry on the Navy PRT, and you'll be able to follow it). In May, I aerobicised less and switched programs to one designed to give me more hypertrohy. I got my inch back (18 inch neck) and dropped to a 39.5 inch waist. That done, I also went to test on a 185 lbs bench press and could now triple what was a single when this cycle began. Bitchin!!!
Since this was the last month for PRT, I could not schedule it out for my makeup drill in two weeks. And I didn't want a medical waiver, either, because my package to go active hangs in the balance. So Sunday comes, I took some nose spray to keep my sinuses open for 12 hours. At lunch, I took some couch medicine with a chest decongestant. At 2PM, I took some Allegra and 2 shots of Albuterol, a strong inhaler for asthmatics. Chest now clear, PRT was on for 3 PM.
I did 38 pushups, good enough to pass but not what I wanted. I'll probably just do them this way from now on to build them up. With my feet up, I think my delts have the advantage. When I did the 38 my chest, biceps, and triceps had a crazy pump going on. I also did 60 situps.
I had the run mapped out in my head. The course is mapped out per quarter mile, so I figured (in 2 minute 9 second increments) when I should hit each marker for a slightly under 13 minute 1.5 mile. I knew I was in for it when after the first quarter mile, I was panting hard. I made half the course in 6 minutes, and that's when the walking started. I could not catch my breath. So I alternated running and walking (a lot), still had trouble catching my breath, was feeling woozy, then after the 1 and a 1/4 mile marker, I started sprinting as fast as I could (not very, this day, but I wasn't gonna fail) and crossed the finish line in 13 minutes and 58 seconds, 1 minute worse than my last two runs. I could barely breathe, and 10 minutes of walking it off wasn't helping. I took two puffs of inhaler and it barely helped. That night, I took some cough medicine and more inhaler. Nothing helped, and my wheezing was so bad I sounded like a smoker.
So, I went to the doctor today, and she said that I had Bronchitis. Gave me some Zithromax (A very powerful antibiotic, 3 pills have 10 days worth of effect) and a codeine-based cough medicine, and told me to keep using the puffer as needed. I also took the day off. Figure Wednesday, I will lift again. Took my first doses when I got home, and felt measurably better and VERY SLEEPY.
When I want something, my body follows my will. This would be a lot easier if I lost weight. I need to stop manipulating neck and waist numbers and move towards a much lighter bodyweight. I know that greatly reducing my aerobics in May didn't help. Neither did having bronchitis and having to run. But a lighter weight would have helped, I remember what running in those days was like and it was not like this. 206 would be nice, 196 would be the bee's knees. I have to consider aerobics in a performance kind of way, also, not just from a fat loss standpoint: a few summers ago, I got close to 225 lbs playing a lot of basketball, since one is constantly sprinting, an indicator that I need this kind of aerobics as well as the steady state stuff. As long as I'm in the military, I better master running. Does this mean no more powerlifting? No, because my endurance work benefits from more strength. Right now, I got some thinking to do. But first things first . . . .
Zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz!!!
Friday, June 03, 2005
Wk3: Squat/DL-Light
This should have been yesterday's workout but I locked my keys in the trunk, so a co-worker drove me home and I had to wait for my wife to come home to let me in the house. Waited for an hour in the cold in tank top and shorts. I'm paying for it, I think. . . . cough! Cough!
12" Front Box Squats (245): 55x6, 75x5, 95x5, 115x5, 135x5, 155x5x5. The reps went good, just started getting tired on the 4th set.
Hoist Seated Leg Curls (115): 90x6x1, 95x5x2, 100x6. Last set was a rep out and since I went over 4 reps, my 1RM moves up 5 lbs per the ADD 50 program.
GHR w/70 lbs assist: Failure at 7 reps,6 reps.
GHR w/80 lbs assist: Failure at 7 reps, 7 reps. Woo Hoo!!!
Bent Leg Pull Throughs (105): 50x10, 70x8, 80x6x2
Standing Calf Raises (125): 65x10, 80x8, 95x6x2
Incline Situps: Failure at 13, 11, 10, 9, 8 reps.
G0t over the extremely stuffy nose but have a miserable cough left. I'm so sleepy!!!
12" Front Box Squats (245): 55x6, 75x5, 95x5, 115x5, 135x5, 155x5x5. The reps went good, just started getting tired on the 4th set.
Hoist Seated Leg Curls (115): 90x6x1, 95x5x2, 100x6. Last set was a rep out and since I went over 4 reps, my 1RM moves up 5 lbs per the ADD 50 program.
GHR w/70 lbs assist: Failure at 7 reps,6 reps.
GHR w/80 lbs assist: Failure at 7 reps, 7 reps. Woo Hoo!!!
Bent Leg Pull Throughs (105): 50x10, 70x8, 80x6x2
Standing Calf Raises (125): 65x10, 80x8, 95x6x2
Incline Situps: Failure at 13, 11, 10, 9, 8 reps.
G0t over the extremely stuffy nose but have a miserable cough left. I'm so sleepy!!!
Tuesday, May 31, 2005
Wk3: Prilepin Bench/DL-Heavy
Close Grip Bench Press (160): 45x6, 50x5, 65x5, 75x5, 85x5, 100x5, 120x6x3.
Rack Pulls 2" Below the Knees (345): 80x6, 105x5, 135x5, 160x5, 195x5, 215x5, 265x6x3. Should have been 260 lbs but someone was using the 2.5 lbs plates. So I went up a bit rather than down. I have to put in more time than I have on grip strength - - - six heavy reps is a lot of time to hold on to the bar with a double overhand. Even with a lot of chalk, I had to bring in the over-n-under grip on at least 5 reps. Next week: 275x5x3. Bring it on!!!
Dumbbell Presses (50): 25x10, 30x8, 35x6x2
Hoist Leg Press: 300x10, 400x10, 500x10F, 600x7F, 700x5F, 800x1F. "F" meant that I could not do another rep at that weight. Just felt like throwing something different at my legs. Since I haven't done these in almost 6 months, I just played a game of hundreds and went for the gusto. At week 7, I might do these again.
Rack Pulls 2" Below the Knees (345): 80x6, 105x5, 135x5, 160x5, 195x5, 215x5, 265x6x3. Should have been 260 lbs but someone was using the 2.5 lbs plates. So I went up a bit rather than down. I have to put in more time than I have on grip strength - - - six heavy reps is a lot of time to hold on to the bar with a double overhand. Even with a lot of chalk, I had to bring in the over-n-under grip on at least 5 reps. Next week: 275x5x3. Bring it on!!!
Dumbbell Presses (50): 25x10, 30x8, 35x6x2
Hoist Leg Press: 300x10, 400x10, 500x10F, 600x7F, 700x5F, 800x1F. "F" meant that I could not do another rep at that weight. Just felt like throwing something different at my legs. Since I haven't done these in almost 6 months, I just played a game of hundreds and went for the gusto. At week 7, I might do these again.
Wk3: Add 50-Lats
Spent my weekend battling bad allergies, thus the break. Still getting over it but I was good enough for a workout. This was my lunchtime workout.
Hoist Neutral Grip Chins (155: Bodyweight Today 238.7): 128.7x6, 131.2x5x2, 141.2x5x1. The last set was a rep out set. Since I exceeded 4 reps, the 1RM moves up 5 lbs, per the program.
10" Incline Pushups: 12, 9, 7, 6. Got more on the first set this time, same everywhere else.
Barbell Curls (80): Two Descending sets.
a.) 90x1 (new 1RM!!!), 80x1, 70x2, 60x2, 50x3, 40x4, 30x3, 20x3
b.) 80x1, 70x1, 60x2, 50x2, 40x2, 30x2, 20x2
Hoist Neutral Grip Chins (155: Bodyweight Today 238.7): 128.7x6, 131.2x5x2, 141.2x5x1. The last set was a rep out set. Since I exceeded 4 reps, the 1RM moves up 5 lbs, per the program.
10" Incline Pushups: 12, 9, 7, 6. Got more on the first set this time, same everywhere else.
Barbell Curls (80): Two Descending sets.
a.) 90x1 (new 1RM!!!), 80x1, 70x2, 60x2, 50x3, 40x4, 30x3, 20x3
b.) 80x1, 70x1, 60x2, 50x2, 40x2, 30x2, 20x2
Wednesday, May 25, 2005
Wk2: Prilepin Squat/DL-Heavy
I woke up this morning still bushwacked from Monday's workout (And to think, I have two more weeks of 1 day with a negative). I had a big breakfast with a Lime Coke chaser, and lunch was two light soft taco's with a Pepsi, then a coke an hour later. I felt more like taking a long nap than working out but it wasn't a back day, so I thought I had a chance. At 3 PM, I had a MetRx Big 100 bar and a cup of green tea made extra strong. In the car, I turned up Sepultura's "Territory". I now felt awake. I decided to give myself an extra 30 seconds of rest between sets in spots. Tomorrow, I'll be back on diet.
8" Front Box Squats (195): 45x6, 65x5, 75x5, 95x5, 105x5, 125x5, 135x5x4. Last week was the 79% 1RM week, so this week's 70% 1RM was just the reprieve I needed. Everything was on today: my launch out of the bottom was fast and solid, my form was really good, strength was good on these, and I didn't feel like death warmed over like I thought hours earlier. It also doesn't hurt as much afterwards, so it looks like I've adjusted to the depth.
Hoist Seated Leg Curls (115): 100x3x2, 105x2x2, 115x2N.
Straight Leg Pull Throughs (105): 50x10, 65x10x2, 80x10. The pulldown station I use for my GHR setup was being used, and so was the one for the pull throughs. So I used a Nautilus machine that was so adjustable the arms can be moved up and down, out and in. The weights used are because you can't adjust by 5-10 lbs for this one like other Nautilus machines. You know, I thought my GHRs would be harder after this. My hamstrings felt the burn some more from these.
GHR w/70 lbs assist: Failure at 7 reps, 5 reps.
GHR w/80 lbs assist: Failure at 6 reps, 6 reps. The reps were more than last week, but I had to squeeze extra hard this week to get them. I try to do better each session.
Seated Calf Raises (125): 90x6x2, 90x5x2
Feel pretty good, can't wait until dinner!
Lying Leg Thrusts: Failure at 9, 7, 7, 6, 6 reps. Will do situps between sets tomorrow.
8" Front Box Squats (195): 45x6, 65x5, 75x5, 95x5, 105x5, 125x5, 135x5x4. Last week was the 79% 1RM week, so this week's 70% 1RM was just the reprieve I needed. Everything was on today: my launch out of the bottom was fast and solid, my form was really good, strength was good on these, and I didn't feel like death warmed over like I thought hours earlier. It also doesn't hurt as much afterwards, so it looks like I've adjusted to the depth.
Hoist Seated Leg Curls (115): 100x3x2, 105x2x2, 115x2N.
Straight Leg Pull Throughs (105): 50x10, 65x10x2, 80x10. The pulldown station I use for my GHR setup was being used, and so was the one for the pull throughs. So I used a Nautilus machine that was so adjustable the arms can be moved up and down, out and in. The weights used are because you can't adjust by 5-10 lbs for this one like other Nautilus machines. You know, I thought my GHRs would be harder after this. My hamstrings felt the burn some more from these.
GHR w/70 lbs assist: Failure at 7 reps, 5 reps.
GHR w/80 lbs assist: Failure at 6 reps, 6 reps. The reps were more than last week, but I had to squeeze extra hard this week to get them. I try to do better each session.
Seated Calf Raises (125): 90x6x2, 90x5x2
Feel pretty good, can't wait until dinner!
Lying Leg Thrusts: Failure at 9, 7, 7, 6, 6 reps. Will do situps between sets tomorrow.
Monday, May 23, 2005
Wk2: Prilepin Back-Light
Hoist Neutral Grip Chinups (155: Bodyweight today 241.3 lbs): 141.3x3x2, 146.3x2x2, 166.3x2N (N is a negative). My back was pretty much annihilated after this, and I had a lactic acid burn in my forearms to boot. When doing the negative, I'm not only holding my arms in position, I'm also holding the lats contracted position.
10" Incline Close Grip Pushup: Failure at 6, 5, 5, 4, and 4 reps.
Ultra Wide Sumo Deadlifts (295): 115x6 (Essentially, a lower ultra sumo), 135x6, 165x6, 185x6, 220x6x2, 220x5. My backside was gone, couldn't lock out the sixth rep. Got so mad that after 10 seconds, I reattempted the sixth rep: weight came up about two inches then fell back to earth. Funny, my back was real tired from all the driving this weekend and sleeping on a real shitty hotel bed but it was my hams and glutes that failed me. Oh well, probably for the exact same reasons.
Dumbbell Presses (50): 25x10, 30x8, 30x10, 35x6.
Barbell Curls (80): 40x10, 50x8, 50x10 (rest paused the last 4 reps, I knew the chinups would spell doom for this), 60x3x2 (Griiiiiiiiiiiiiiiiiiiind!!!)
10" Incline Close Grip Pushup: Failure at 6, 5, 5, 4, and 4 reps.
Ultra Wide Sumo Deadlifts (295): 115x6 (Essentially, a lower ultra sumo), 135x6, 165x6, 185x6, 220x6x2, 220x5. My backside was gone, couldn't lock out the sixth rep. Got so mad that after 10 seconds, I reattempted the sixth rep: weight came up about two inches then fell back to earth. Funny, my back was real tired from all the driving this weekend and sleeping on a real shitty hotel bed but it was my hams and glutes that failed me. Oh well, probably for the exact same reasons.
Dumbbell Presses (50): 25x10, 30x8, 30x10, 35x6.
Barbell Curls (80): 40x10, 50x8, 50x10 (rest paused the last 4 reps, I knew the chinups would spell doom for this), 60x3x2 (Griiiiiiiiiiiiiiiiiiiind!!!)
Wk2: Prilepin Bench-Light
I decided to do my bench workout at lunch, leaving myself time to run after my evening workout. This session went great: the close grip work is paying dividends: the bar is not traveling over the face as much (it's straighter) and I had a lot of pop from the bottom (today's 140 lbs work sets were faster than last weeks 135s). I also had more tightness in form and I didn't feel it much in the delts.
Flat Bench Press (185): 45x6, 55x6, 75x6, 85x6, 100x6, 115x6, 140x6x3.
Flat Bench Press (185): 45x6, 55x6, 75x6, 85x6, 100x6, 115x6, 140x6x3.
Thursday, May 19, 2005
Wk2: Prilepin Squat/DL-Light
Will be going to Seaside Beach, Oregon for the weekend. Usually, we try to leave early in the morning on Saturday, end up leaving later than we should have, have less than half of Saturday left when we get there because it's a 4+ hour drive, and by Sunday afternoon are headed back home. This time, we are leaving Friday evening as soon as my wife gets home from work. This meant that I had to do Friday's workout today. Yeah, this was going to be tough but at least I have 3 days off at the beach.
12" Front Box Squats (245): 55x6, 75x5, 95x5, 115x5, 135x5, 155x5, 185x6x3. My last set was so tough I had to rest for 10 seconds after 4 reps to get the last two. I had no pop past 115 lbs today. I knew this was going to be a grind, but at least I kept my form solid.
Hoist Seated Leg Curls (115): 85x6, 90x5x2, 95x4x2.
GHR w/70 lbs assist: Failure at 7 reps,4 reps. Payday, more reps.
GHR w/80 lbs assist: Failure at 6 reps, 4 reps. Ditto!!!
Bent Leg Pull Throughs (105): 50x10, 70x8, 70x10, 80x6. Think RDL with a cable through the legs. After Scott Bird mentioned them, I did them today. Considering the pounding my hams already received, my hams were giving out before my lower back. As always, they feel great to help me recover from deadlifts.
Standing Calf Raises (125): 95x8, 95x7, 95x7, 95x6
Incline Situps: Failure at 11, 9, 9, 7 reps.
12" Front Box Squats (245): 55x6, 75x5, 95x5, 115x5, 135x5, 155x5, 185x6x3. My last set was so tough I had to rest for 10 seconds after 4 reps to get the last two. I had no pop past 115 lbs today. I knew this was going to be a grind, but at least I kept my form solid.
Hoist Seated Leg Curls (115): 85x6, 90x5x2, 95x4x2.
GHR w/70 lbs assist: Failure at 7 reps,4 reps. Payday, more reps.
GHR w/80 lbs assist: Failure at 6 reps, 4 reps. Ditto!!!
Bent Leg Pull Throughs (105): 50x10, 70x8, 70x10, 80x6. Think RDL with a cable through the legs. After Scott Bird mentioned them, I did them today. Considering the pounding my hams already received, my hams were giving out before my lower back. As always, they feel great to help me recover from deadlifts.
Standing Calf Raises (125): 95x8, 95x7, 95x7, 95x6
Incline Situps: Failure at 11, 9, 9, 7 reps.
Wednesday, May 18, 2005
Wk2: Prilepin Bench/Back
It's a good thing it was rack pull day, because my hamstrings are tired and sore like hell. My quads are just fine, though.
Close Grip Bench Press (160): 45x6, 50x5, 65x5, 75x5, 85x5, 100x5, 115x5x4. I'm getting better on these. I used two different grips on these: two sets with pinkies on the first smooth ring and two with the next finger over on the rings. My triceps are starting to feel harder doing these.
Hoist Neutral Grip Chinups (155; bodyweight today was 240, used a 2.5 lbs plate in each pocket to get the 5 lbs difference): 125x6, 125x5x2, 130x4x2. The first set should have actually been 115, but I miscalculated the assist needed. So my last set was such a grind that I had to rest/pause it after 2 reps. Forearms were starting to feel pumped - - - oh, shit!
10" Incline Pushups: failure at 10, 9, 7, 6. Supersetted these with the chinups, and surprised myself with more reps. Faster ones, too.
Rack Pulls 2" Below the Knees (345): 80x6, 105x5, 135x5, 160x5, 195x5, 215x5, 240x5x4. All sets done with a double overhand grip and a ton of chalk. After the 2nd set of 240, my grip was taxed, so the third set was done with an alternate grip, and the 4th was done double overhand. My back has nothing left to give right now; no surprise there, since my chinups got heavier this week and my reps in the DL went up by 5.
Dumbbell Presses (50): 25x10, 30x8, 30x10, 35x6
Barbell Curls (80): 40x10, 50x8, 50x10 (rest paused last two reps). The 4th set was a descending set, F stands for failure at that rep: 90 (moved it an inch and held it there for 10 seconds), 80 (moved it an inch and held it for 6 seconds), 70 (got it halfway up), 60 (very slow 1F), 50x1F, 40x1F, 30x1F, 20x1F.
Close Grip Bench Press (160): 45x6, 50x5, 65x5, 75x5, 85x5, 100x5, 115x5x4. I'm getting better on these. I used two different grips on these: two sets with pinkies on the first smooth ring and two with the next finger over on the rings. My triceps are starting to feel harder doing these.
Hoist Neutral Grip Chinups (155; bodyweight today was 240, used a 2.5 lbs plate in each pocket to get the 5 lbs difference): 125x6, 125x5x2, 130x4x2. The first set should have actually been 115, but I miscalculated the assist needed. So my last set was such a grind that I had to rest/pause it after 2 reps. Forearms were starting to feel pumped - - - oh, shit!
10" Incline Pushups: failure at 10, 9, 7, 6. Supersetted these with the chinups, and surprised myself with more reps. Faster ones, too.
Rack Pulls 2" Below the Knees (345): 80x6, 105x5, 135x5, 160x5, 195x5, 215x5, 240x5x4. All sets done with a double overhand grip and a ton of chalk. After the 2nd set of 240, my grip was taxed, so the third set was done with an alternate grip, and the 4th was done double overhand. My back has nothing left to give right now; no surprise there, since my chinups got heavier this week and my reps in the DL went up by 5.
Dumbbell Presses (50): 25x10, 30x8, 30x10, 35x6
Barbell Curls (80): 40x10, 50x8, 50x10 (rest paused last two reps). The 4th set was a descending set, F stands for failure at that rep: 90 (moved it an inch and held it there for 10 seconds), 80 (moved it an inch and held it for 6 seconds), 70 (got it halfway up), 60 (very slow 1F), 50x1F, 40x1F, 30x1F, 20x1F.
Monday, May 16, 2005
Wk1: Prilepin Squat/DL-Heavy
8" Front Box Squats (195): 45x6, 65x5, 75x5, 95x5, 105x5, 125x5, 155x5x3. Strength was good on these, I'm getting better coming out of the bottom. After set one at 155 lbs, I felt a tad sore in the middle of my back while stretching. Thinking hard about the set, I concluded that my back is tempted to round a bit when I touch bottom (keeping the weight racked, even with the Sting Ray, takes some strength). I tried to stay tight and arched after that and everything was fine.
Hoist Seated Leg Curls (115): 95x3x2, 100x2x2, 110x1N. Held on for 25 seconds on the negative. Basically, I had someone push the lever down and I fought to keep it there. Ran to set up the GHR, while the hams were tired.
GHR w/70 lbs assist: Failure at 5 reps, 3 reps.
GHR w/80 lbs assist: Failure at 7 reps, 5 reps. I had more this time around at 80 lbs assist. Next time, I will do better at 70. Maybe; heavy day on week 2 calls for 2 negatives on the leg curl.
Straight Leg Pull Throughs (105): 50x10, 70x8, 70x10, 80x6. High reps on this are just plain hard. My lower back gets all puffy and won't contract anymore!!!
Seated Calf Raises (125): 110x3x4
Lying Leg Thrusts: Failure at 9, 9, 7, 7
Weighted Ball Crunches (50): 25x10, 30x8, 30x10, 35x8. I haven't done these consistently for so long that I was fighting to keep my balance. I'm sure my abs will remind me of this tomorrow.
I'll do situps tomorrow. Spaghetti for dinner tonight!!!
Hoist Seated Leg Curls (115): 95x3x2, 100x2x2, 110x1N. Held on for 25 seconds on the negative. Basically, I had someone push the lever down and I fought to keep it there. Ran to set up the GHR, while the hams were tired.
GHR w/70 lbs assist: Failure at 5 reps, 3 reps.
GHR w/80 lbs assist: Failure at 7 reps, 5 reps. I had more this time around at 80 lbs assist. Next time, I will do better at 70. Maybe; heavy day on week 2 calls for 2 negatives on the leg curl.
Straight Leg Pull Throughs (105): 50x10, 70x8, 70x10, 80x6. High reps on this are just plain hard. My lower back gets all puffy and won't contract anymore!!!
Seated Calf Raises (125): 110x3x4
Lying Leg Thrusts: Failure at 9, 9, 7, 7
Weighted Ball Crunches (50): 25x10, 30x8, 30x10, 35x8. I haven't done these consistently for so long that I was fighting to keep my balance. I'm sure my abs will remind me of this tomorrow.
I'll do situps tomorrow. Spaghetti for dinner tonight!!!
Friday, May 13, 2005
Wk1: Prilepin Back/Bench-Light
With the DL portion of this workout done yesterday and the bench presses done for lunch, todays workout was short, simple, and sweet. I'm so beat.
Flat Bench Press (185): 45x6, 55x5, 75x5, 85x5, 100x5, 115x5, 135x5x4. First time I ever worked out bench like this: 20 reps at 135 lbs (2700 lbs total tonnage). I now see why my bench workouts had never produced much in the way of results. Hungry afterwards, this felt like my best bench workout ever.
Dumbbell Shoulder Presses (50): 25x10, 30x8, 35x6x2.
Hoist Assisted Neutral Grip Chinups (155: bodyweight in clothes was 239.5): 129.5 x 3 x 2, 139.5 x 2 x 2, 159.5 x 1N ("N" means a negative) for 20 seconds. All good reps and a controlled negative.
10" Incline Close Grip Pushups: 4 sets of 5.
Barbell Curls (80): 40x10, 50x8, 60x4x3. Normally, I can do 60 lbs for 6-8 reps but the negative on the chins took a lot out of my biceps. But I wanted my 12 reps, and would not be denied.
My son cracked us both up doing his little dance number at the talent show. Made my day!!!
Flat Bench Press (185): 45x6, 55x5, 75x5, 85x5, 100x5, 115x5, 135x5x4. First time I ever worked out bench like this: 20 reps at 135 lbs (2700 lbs total tonnage). I now see why my bench workouts had never produced much in the way of results. Hungry afterwards, this felt like my best bench workout ever.
Dumbbell Shoulder Presses (50): 25x10, 30x8, 35x6x2.
Hoist Assisted Neutral Grip Chinups (155: bodyweight in clothes was 239.5): 129.5 x 3 x 2, 139.5 x 2 x 2, 159.5 x 1N ("N" means a negative) for 20 seconds. All good reps and a controlled negative.
10" Incline Close Grip Pushups: 4 sets of 5.
Barbell Curls (80): 40x10, 50x8, 60x4x3. Normally, I can do 60 lbs for 6-8 reps but the negative on the chins took a lot out of my biceps. But I wanted my 12 reps, and would not be denied.
My son cracked us both up doing his little dance number at the talent show. Made my day!!!
Thursday, May 12, 2005
Ultra Wide Sumo DL Test
Tomorrow, my son has his talent show at 6 PM. Have any of you seen "Napoleon Dynamite"? There's a scene in the end when Napoleon dances to Jamiroquai's "Canned Heat" to get people to vote for Pedro, his friend; my son is going to do that exact same dance scene. Should be funny.
So that I would have time to finish my workout, take a bath, and get to his show, I did the deadlift portion of the workout today. Since my test a few weeks ago with the ultra wide sumo DL was with a less than ideal setup, my plan was to test 1st with the setup I used on my last light workout, then do two sets of 5 with my new max to finish. I did a stretch for my hip flexor first (see the article on Joe DeFranco's site), chalked up, then went at it (2.5 minutes between sets): 115x6, 145x4, 185x2, 225x1, 265x1 (1RM), 295x1 (30 lbs PR), 215x5x2. My pulls were fast, I was able to drop my butt lower thanks to the stretch (designed to put the hip flexors to sleep), and my grip was good (all pulls were done with a double overhand grip).
So that I would have time to finish my workout, take a bath, and get to his show, I did the deadlift portion of the workout today. Since my test a few weeks ago with the ultra wide sumo DL was with a less than ideal setup, my plan was to test 1st with the setup I used on my last light workout, then do two sets of 5 with my new max to finish. I did a stretch for my hip flexor first (see the article on Joe DeFranco's site), chalked up, then went at it (2.5 minutes between sets): 115x6, 145x4, 185x2, 225x1, 265x1 (1RM), 295x1 (30 lbs PR), 215x5x2. My pulls were fast, I was able to drop my butt lower thanks to the stretch (designed to put the hip flexors to sleep), and my grip was good (all pulls were done with a double overhand grip).
Wednesday, May 11, 2005
Wk1:Prilepin Squat/DL-Light
Felt run down a bit, but not as sore up top. So that 45 minute HIT aerobics did some good, but some bad. Ate just a bit more in the morning to boost me up. Low carb diets suck!!!
12" Front Box Squats (245): 55x6, 75x5, 95x5, 115x5, 135x5, 155x5, 175x5x4. My last two sets were a grind. I have to get used to repping this high, especially with more weight and a pause.
Hoist Seated Leg Curls (115): 85x6, 90x5x2, 90x4x2. Tip: put your ass back against the chair and lean forward at the hip to keep the hamstrings stretched. Now, do the reps. Feel the burn!!!
While on the subject of killing the hams alot, quickly set up the apparatus so my hams wouldn't recover from the leg curls:
GHR w/70 lbs assist: Failure at 5 reps, 3 reps.
GHR w/80 lbs assist: Failure at 4 reps, 2 reps.
Straight Leg Pull Throughs (105): 50x10, 70x8x2, 70x6
Standing Calf Raises (125): 115x5x2, 115x4x2.
Situps: Failure at 22, 12, 12, 10. Not great, but I have to start somewhere.
12" Front Box Squats (245): 55x6, 75x5, 95x5, 115x5, 135x5, 155x5, 175x5x4. My last two sets were a grind. I have to get used to repping this high, especially with more weight and a pause.
Hoist Seated Leg Curls (115): 85x6, 90x5x2, 90x4x2. Tip: put your ass back against the chair and lean forward at the hip to keep the hamstrings stretched. Now, do the reps. Feel the burn!!!
While on the subject of killing the hams alot, quickly set up the apparatus so my hams wouldn't recover from the leg curls:
GHR w/70 lbs assist: Failure at 5 reps, 3 reps.
GHR w/80 lbs assist: Failure at 4 reps, 2 reps.
Straight Leg Pull Throughs (105): 50x10, 70x8x2, 70x6
Standing Calf Raises (125): 115x5x2, 115x4x2.
Situps: Failure at 22, 12, 12, 10. Not great, but I have to start somewhere.
Tuesday, May 10, 2005
Aerobics Day
Today, my upper body is sore all over. My back and traps, especially. Luckily, my legs aren't - - - it's leg day tomorrow. I walked for 30 minutes at lunch and did the elliptical after work, 45 minutes in 3 circuits of 10 minutes at 60 RPM and 5 minutes at 76-80 RPM. Hill profile.
Monday, May 09, 2005
Wk1: Prilepin Bench/Back-Heavy
Walked for 30 minutes at lunchtime.
Got my new Back Raise Harness from Dr. Squat. Wrapped it around a 70 lbs barbell and did 2 sets of 4 (all I could do) on the back extension, and 2 sets of 4 on the 45 degree back extension machine. I'm thinking of using this for an ME movement down the line, it's that good. Projected max for 70x4: 76 lbs. I might use this with light weights instead of pull throughs.
Close Grip Bench Press (160): 45x6, 50x6, 65x6, 75x6, 85x6, 100x6, 125x6x3. Hit my triceps hard, but it felt like a modified JM Press. Have to learn to keep my forearm more vertical.
Rack Pulls 2" Below the Knees (345): 80x6, 105x6, 135x6, 160x6, 190x6, 215x6, 275x6, 275x5x2. This was the New York Yankees to my Pedro Martinez!!! Sweat shooting everywhere, vains popping, traps and everything else tensed. . . . this made the rest of my workout hard. Either the back extensions took a little out of me beforehand, or the higher rep sets did. Funny, On the heaviest Prilepin setup, I do 15 reps at 79-80%. Hmmmmmmmmmmm!
Hoist Neutral Chinups (155): 115x6, 125x5x2, 125x4x2. This was hard because I had little traps left, little biceps left, and almost no grip left. But all my reps were perfect . . . the progression could not have been better.
10" Incline Pushups: failure at 10, 8, 6, 6. Had little pop at the bottom, and my triceps were tired. Tried to do them with no incline but my belly touched the ground too soon. Thus, the incline and the dumbbells for increased range of motion.
Trap Bar Shrugs (204): could not do a single rep. I think the deads were enough. Tried barbell holds for grip, but 285 fell out of my hands after 2 seconds (double overhand grip).
Dumbbell Presses (50): 25x10, 30x8, 35x8, 35x6
EZ Bar Curls (80): 40x10, 50x8, 60x8, 60x6
Got my new Back Raise Harness from Dr. Squat. Wrapped it around a 70 lbs barbell and did 2 sets of 4 (all I could do) on the back extension, and 2 sets of 4 on the 45 degree back extension machine. I'm thinking of using this for an ME movement down the line, it's that good. Projected max for 70x4: 76 lbs. I might use this with light weights instead of pull throughs.
Close Grip Bench Press (160): 45x6, 50x6, 65x6, 75x6, 85x6, 100x6, 125x6x3. Hit my triceps hard, but it felt like a modified JM Press. Have to learn to keep my forearm more vertical.
Rack Pulls 2" Below the Knees (345): 80x6, 105x6, 135x6, 160x6, 190x6, 215x6, 275x6, 275x5x2. This was the New York Yankees to my Pedro Martinez!!! Sweat shooting everywhere, vains popping, traps and everything else tensed. . . . this made the rest of my workout hard. Either the back extensions took a little out of me beforehand, or the higher rep sets did. Funny, On the heaviest Prilepin setup, I do 15 reps at 79-80%. Hmmmmmmmmmmm!
Hoist Neutral Chinups (155): 115x6, 125x5x2, 125x4x2. This was hard because I had little traps left, little biceps left, and almost no grip left. But all my reps were perfect . . . the progression could not have been better.
10" Incline Pushups: failure at 10, 8, 6, 6. Had little pop at the bottom, and my triceps were tired. Tried to do them with no incline but my belly touched the ground too soon. Thus, the incline and the dumbbells for increased range of motion.
Trap Bar Shrugs (204): could not do a single rep. I think the deads were enough. Tried barbell holds for grip, but 285 fell out of my hands after 2 seconds (double overhand grip).
Dumbbell Presses (50): 25x10, 30x8, 35x8, 35x6
EZ Bar Curls (80): 40x10, 50x8, 60x8, 60x6
Development
I usually carry cycles all the way through. Just not this time.
I had my Navy measurement. I knew it would be close. After last PRT, I stopped aerobics for a long time, started back up slowly in March, and really got hardcore about it in April. In April, I started out with a 42 inch waist and a 18 inch neck. So, I need an 18 inch neck and a 40 inch waist to pass bodyfat. Forget making weight: 192 is the standard weight for my height of 70 inches, I'm 234 lbs.
I measured out Sunday at 40 inches in the waist, which was what I wanted. But I lost an inch in the neck, which doomed me. The one who runs the PRT for my Reserve center considered it a courtesy measurement, and told me that I will do the official thing in June, the last month I can do it in.
I'm going to switch to my heavier cycle sooner. One, to get my neck back to 18 inches. Two, since I'll be dieting hard again, I have to keep and gain what muscle I can.
This is a development cycle because the weights are heavier (70-80% 1RM) and the reps closer to 6-8 reps. This means more time under tension and more muscle, which should also jack my metabolism up. It will also be my toughest cycle for the same reason, and another: over each 8 day period, I will squat AND deadlift twice, even if the deadlifts are partial range movements. There will also be my use of an Add 50 program that can be found on the Joe Skopec site, designed for the bench press but being applied here for the Hoist Neutral Grip Chinup (I want to crack the 200 lbs barrier) and the Hoist Seated Leg Curl, which I will use to pre-exhaust my hamstrings for the GHR (I love pain!!!). Since the Add 50 program is 7 weeks long, week 7 will be a 50% 1RM deload week. Also, I will be using pushups with no implements as assistance movements for the bench, so I can kick ass on those in June, and situps only for abs for the same reason.
a.) Prilepin Heavy Day: 79% x 6 x 3 (wk 1), 70% x 5 x 4 (wk 2), 76% x 6 x 3 (wk 3), 80% x 6 x 3 (wk 4), 70% x 5 x 4 (wk 5), 76% x 6 x 3 (wk 6).
b.) Prilepin Light Day: 72% x 5 x 4(wk 1), 75% x 6 x 3 (wk 2), 63% x 5 x 5(wk 3), 72% 5 x 4 (wk 4), 75% x 6 x 3 (wk 5), 63% x 5 x 5 (wk 6).
The setup will be a heavy day back/bench, light day squat/DL, light day back/bench, heavy day squat/DL. This might help me get through this easier:
Heavy day Bench/Back: Close Grip Bench Press, Rack Pulls 2" Below the Knees, Hoist Neutral Grip Chinups (Add 50), Pushups, Dumbbell Presses, Trap Bar Shrugs.
Light Day Squat/Dl: 12" Front Box Squat, Hoist Seated Leg Curls (Add 50), GHR w/80 lbs assist, 24" Step Ups, Straight Leg Pull Throughs, Situps.
Light Day Bench/Back: Flat Bench Press, Ultra Wide Sumo DL, Hoist Neutral Grip Chinups (Add 50, some weeks will have a negative denoted by a capital N), Close Grip Pushups, Dumbbell Presses, Trap Bar Shrugs.
Heavy Day Squat/Dl: 8" Front Box Squat, Hoist Seated Leg Curls (Add 50, some weeks will have a negative denoted by a capital N), GHR w/80 lbs assist, 24" Step Ups, Straight Leg Pull Throughs, Situps.
After this cycle is over, I will take a week off [except from aerobics, because I want a thick beach body;)], then I will start Dave Tate's 9-Week Beginners program, done up to maxes vice high volume. For the bench especially and the Add 50, keep an eye out on the numbers to see where I get.
I had my Navy measurement. I knew it would be close. After last PRT, I stopped aerobics for a long time, started back up slowly in March, and really got hardcore about it in April. In April, I started out with a 42 inch waist and a 18 inch neck. So, I need an 18 inch neck and a 40 inch waist to pass bodyfat. Forget making weight: 192 is the standard weight for my height of 70 inches, I'm 234 lbs.
I measured out Sunday at 40 inches in the waist, which was what I wanted. But I lost an inch in the neck, which doomed me. The one who runs the PRT for my Reserve center considered it a courtesy measurement, and told me that I will do the official thing in June, the last month I can do it in.
I'm going to switch to my heavier cycle sooner. One, to get my neck back to 18 inches. Two, since I'll be dieting hard again, I have to keep and gain what muscle I can.
This is a development cycle because the weights are heavier (70-80% 1RM) and the reps closer to 6-8 reps. This means more time under tension and more muscle, which should also jack my metabolism up. It will also be my toughest cycle for the same reason, and another: over each 8 day period, I will squat AND deadlift twice, even if the deadlifts are partial range movements. There will also be my use of an Add 50 program that can be found on the Joe Skopec site, designed for the bench press but being applied here for the Hoist Neutral Grip Chinup (I want to crack the 200 lbs barrier) and the Hoist Seated Leg Curl, which I will use to pre-exhaust my hamstrings for the GHR (I love pain!!!). Since the Add 50 program is 7 weeks long, week 7 will be a 50% 1RM deload week. Also, I will be using pushups with no implements as assistance movements for the bench, so I can kick ass on those in June, and situps only for abs for the same reason.
a.) Prilepin Heavy Day: 79% x 6 x 3 (wk 1), 70% x 5 x 4 (wk 2), 76% x 6 x 3 (wk 3), 80% x 6 x 3 (wk 4), 70% x 5 x 4 (wk 5), 76% x 6 x 3 (wk 6).
b.) Prilepin Light Day: 72% x 5 x 4(wk 1), 75% x 6 x 3 (wk 2), 63% x 5 x 5(wk 3), 72% 5 x 4 (wk 4), 75% x 6 x 3 (wk 5), 63% x 5 x 5 (wk 6).
The setup will be a heavy day back/bench, light day squat/DL, light day back/bench, heavy day squat/DL. This might help me get through this easier:
Heavy day Bench/Back: Close Grip Bench Press, Rack Pulls 2" Below the Knees, Hoist Neutral Grip Chinups (Add 50), Pushups, Dumbbell Presses, Trap Bar Shrugs.
Light Day Squat/Dl: 12" Front Box Squat, Hoist Seated Leg Curls (Add 50), GHR w/80 lbs assist, 24" Step Ups, Straight Leg Pull Throughs, Situps.
Light Day Bench/Back: Flat Bench Press, Ultra Wide Sumo DL, Hoist Neutral Grip Chinups (Add 50, some weeks will have a negative denoted by a capital N), Close Grip Pushups, Dumbbell Presses, Trap Bar Shrugs.
Heavy Day Squat/Dl: 8" Front Box Squat, Hoist Seated Leg Curls (Add 50, some weeks will have a negative denoted by a capital N), GHR w/80 lbs assist, 24" Step Ups, Straight Leg Pull Throughs, Situps.
After this cycle is over, I will take a week off [except from aerobics, because I want a thick beach body;)], then I will start Dave Tate's 9-Week Beginners program, done up to maxes vice high volume. For the bench especially and the Add 50, keep an eye out on the numbers to see where I get.
Monday, May 02, 2005
Wk4:Prilepin Squat/DL
My Navy physical readiness test is on Saturday (Bodyfat Measurement) and Sunday (The run, situps, and pushups). Since my next workout was going to be too close to that, I won't be doing a weight workout until next Monday. I'll be doing aerobics until Friday to make sure I'm as lean as can be for measurements (Friday will just be a long walk, though). Since Wednesday was scheduled to be a deadlift workout, I ditched the high step ups and threw in conventional DL for singles today.
12" Front Box Squat (245): 55x6, 75x4, 95x4, 115x4, 135x4, 150x4x5.
Conventional DL (400): 225x1x12. These felt great.
GHR w/80 lbs assist: 4 sets of 7.
Standing Calf Raises (125): 45x4x3, 60x4, 70x4, 80x4x5.
Incline Situps: These were done in between sets of calf raises with no rest, just a marathon that put some sweat on my brow. Failure at 10, 7, 6, 6, 4, 4, 3, 2, 1, failed.
12" Front Box Squat (245): 55x6, 75x4, 95x4, 115x4, 135x4, 150x4x5.
Conventional DL (400): 225x1x12. These felt great.
GHR w/80 lbs assist: 4 sets of 7.
Standing Calf Raises (125): 45x4x3, 60x4, 70x4, 80x4x5.
Incline Situps: These were done in between sets of calf raises with no rest, just a marathon that put some sweat on my brow. Failure at 10, 7, 6, 6, 4, 4, 3, 2, 1, failed.
Friday, April 29, 2005
Wk4: Prilepin Bench/Back
Today, was raining so no walk for lunch. Did go to the gym though to retest on Nautilus Pullovers (120 actual max with better seating arrangement and no pain) and Hoist Neutral Grip Chinup (159 single).
In the evening, I ditched the pushups and decided to test on the flat bench press: 45x8, 70x6, 95x4, 125x2, 155x1, 185x1. I knew from the beginning of this cycle my limit strength would take it in the shorts - - - a 15 lbs drop in limit strength in the bench. But the 185 did not make my heart jump around like crazy this time, or leave me winded or tired. Heck, while I was at it, I also tested on the incline bench press (135x5, 175 max), and had someone teach me how to properly do the close grip bench press (115x10, 135x7, 160x1). I still felt fresh as a daisy. The GPP part of this whole workout structure worked. My next cycle will have the close grip bench as my heavy movement and the flat bench as my light movement.
Rack pulls 2" Below the Knees (345): 80x6, 105x4, 135x4, 160x4, 190x4, 215x4x5. I just about have the hang of this now. If I had only rack pulled sooner; Louie's right in saying that to only do the basic movements never really works the weaknesses.
Barbell Holds (Double Overhand): 285 (2 seconds - - - arrrrrrgh!!!), 225 (12 seconds - - - was smart to chalk up this time), 245 for 6 seconds, 265 for 5 seconds, 285 for 5 seconds. Next time, I will warm up with 265. In the future, like Colin Marlow suggests, I will do the same with alternate grips.
Hoist Neutral Grip Chins (159): 79x12x2, 94x10x2.
Bicep Curls: 1 descending set of 80x1, 70x3, 60x4, 50x6, 40x4, 30x4, 20x2. 1 other set of 45x8. This was all I had time for due to all the deviation. All in all, a real eye opener.
In the evening, I ditched the pushups and decided to test on the flat bench press: 45x8, 70x6, 95x4, 125x2, 155x1, 185x1. I knew from the beginning of this cycle my limit strength would take it in the shorts - - - a 15 lbs drop in limit strength in the bench. But the 185 did not make my heart jump around like crazy this time, or leave me winded or tired. Heck, while I was at it, I also tested on the incline bench press (135x5, 175 max), and had someone teach me how to properly do the close grip bench press (115x10, 135x7, 160x1). I still felt fresh as a daisy. The GPP part of this whole workout structure worked. My next cycle will have the close grip bench as my heavy movement and the flat bench as my light movement.
Rack pulls 2" Below the Knees (345): 80x6, 105x4, 135x4, 160x4, 190x4, 215x4x5. I just about have the hang of this now. If I had only rack pulled sooner; Louie's right in saying that to only do the basic movements never really works the weaknesses.
Barbell Holds (Double Overhand): 285 (2 seconds - - - arrrrrrgh!!!), 225 (12 seconds - - - was smart to chalk up this time), 245 for 6 seconds, 265 for 5 seconds, 285 for 5 seconds. Next time, I will warm up with 265. In the future, like Colin Marlow suggests, I will do the same with alternate grips.
Hoist Neutral Grip Chins (159): 79x12x2, 94x10x2.
Bicep Curls: 1 descending set of 80x1, 70x3, 60x4, 50x6, 40x4, 30x4, 20x2. 1 other set of 45x8. This was all I had time for due to all the deviation. All in all, a real eye opener.
Thursday, April 28, 2005
Wk4: Prilepin Squat/DL
Yesterday, I walked thirty minutes and bowled to end the bowling season and played a lot of basketball when I got home.
Today, I decided to test on the 8" box front squat (2 risers each side + platform). As low as I got doing the ultra sumos, I wanted something tolerably lower to work from. Of course, I asked myself if my hips would be flexible enough for it. Second, this was my first front squat session since the injury, so of course I was a little snakebit. I just had to remind myself to keep everything supertight. I started with just the bar, to get the feel for it with a 2 second pause. It felt good and solid. Then I took 20 lbs jumps each set up to a max of 195, a smooth 4-5 second rep. That made me beam, since 20 days ago that was my max on a 10" box. I then added 2 risers on each side (now a 12 inch box), and went for 245 . . . and got it. I also notice that when I hold the weight it now feels really light.
Tested on the Hoist Neutral Grip Chin. Maxed out at 159.6 lbs. I might drop the pullovers and just do the Add 50 program (7 weeks long). No other lat work.
GHR w/80 lbs assist: 4 sets of 7. Easy. Maybe, I got stronger. Or it was probably because I set it up so tight that I had to jam my feet in the space. Or, it's because I no longer do them after arched back good mornings.
Pull Throughs-Straight Legged (120): 50x15, 60x12, 60x10, 70x6. The last two sets were grueling. I felt these even in the middle of my back.
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4, 87.5x4x4.
Lying Leg Thrusts: In between sets of calf raises, sets of 10, 8, 8, 6, 6, 4, 4, 3,2,1
Got home, and my son wanted to play. I think I've got him spoiled!
Today, I decided to test on the 8" box front squat (2 risers each side + platform). As low as I got doing the ultra sumos, I wanted something tolerably lower to work from. Of course, I asked myself if my hips would be flexible enough for it. Second, this was my first front squat session since the injury, so of course I was a little snakebit. I just had to remind myself to keep everything supertight. I started with just the bar, to get the feel for it with a 2 second pause. It felt good and solid. Then I took 20 lbs jumps each set up to a max of 195, a smooth 4-5 second rep. That made me beam, since 20 days ago that was my max on a 10" box. I then added 2 risers on each side (now a 12 inch box), and went for 245 . . . and got it. I also notice that when I hold the weight it now feels really light.
Tested on the Hoist Neutral Grip Chin. Maxed out at 159.6 lbs. I might drop the pullovers and just do the Add 50 program (7 weeks long). No other lat work.
GHR w/80 lbs assist: 4 sets of 7. Easy. Maybe, I got stronger. Or it was probably because I set it up so tight that I had to jam my feet in the space. Or, it's because I no longer do them after arched back good mornings.
Pull Throughs-Straight Legged (120): 50x15, 60x12, 60x10, 70x6. The last two sets were grueling. I felt these even in the middle of my back.
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4, 87.5x4x4.
Lying Leg Thrusts: In between sets of calf raises, sets of 10, 8, 8, 6, 6, 4, 4, 3,2,1
Got home, and my son wanted to play. I think I've got him spoiled!
Tuesday, April 26, 2005
Play-Robics
Walked 30 minutes for lunch on a course that was 2/3 to 3/4 incline.
Came home and after dinner, felt so sleepy that I no longer wanted to run. But since I got our hoop back up, I went outside to shoot for a while. Then I played some ball with my son, taught him how to do chinups (attempted about 10 myself), was teaching him how to throw a proper punch, then played some more hoop before concluding with 15 minutes of throwing football - - - the wife called us in for dinner.
Aerobics? GPP? Just f'in around? You be the judge.
Came home and after dinner, felt so sleepy that I no longer wanted to run. But since I got our hoop back up, I went outside to shoot for a while. Then I played some ball with my son, taught him how to do chinups (attempted about 10 myself), was teaching him how to throw a proper punch, then played some more hoop before concluding with 15 minutes of throwing football - - - the wife called us in for dinner.
Aerobics? GPP? Just f'in around? You be the judge.
Twice
Yesterday was the beginning of my new workout change. My substitutions will stay the same for the next 3 weeks, and the next Prilepin cycle. I wanted to work my back hard and take a break from rowing, but not end up doing the additional leg work extra deadlifts would bring. Also, I wanted to improve my existing deadlift, not necessarily raise it by much.
If you notice, yesterday was listed as a back/bench day, not a squat/DL day. That's with keeping with the change. On my next back/bench day, the movement will be rack pulls from 2" below the knees. The other days will be low box front squats from 10" and 14" depth. Since I'm on a Westside 3-day split, this might not be so bad. The ultra wide sumos will work the initial part of the pull ("peeling the weight off the floor"), the rack pulls will work the lockout, and the front squats will work the in between. I will still do GHRs on both leg days but will do pull throughs instead of back raises. The rest is a work in progress. Since the next three weeks are between 53%-70% 1RM for up to 24 reps total in that range, that should get me conditioned for the next cycle which will take me as high as 80% 1RM.
Yesterday's workout was not too bad and I actually had some left in the tank. Friday is rack pull day, and my next deadlift day after that is Wednesday. We'll see if my body can handle it.
If you notice, yesterday was listed as a back/bench day, not a squat/DL day. That's with keeping with the change. On my next back/bench day, the movement will be rack pulls from 2" below the knees. The other days will be low box front squats from 10" and 14" depth. Since I'm on a Westside 3-day split, this might not be so bad. The ultra wide sumos will work the initial part of the pull ("peeling the weight off the floor"), the rack pulls will work the lockout, and the front squats will work the in between. I will still do GHRs on both leg days but will do pull throughs instead of back raises. The rest is a work in progress. Since the next three weeks are between 53%-70% 1RM for up to 24 reps total in that range, that should get me conditioned for the next cycle which will take me as high as 80% 1RM.
Yesterday's workout was not too bad and I actually had some left in the tank. Friday is rack pull day, and my next deadlift day after that is Wednesday. We'll see if my body can handle it.
Monday, April 25, 2005
Wk4: Prilepin Bench/Back
Ultra Wide Sumo Deadlifts (265): 115x4x2, 125x4, 145x4, 165x4, 185x4x4
Nautilus Nitro Pullover (135): 60x15, 70x12, 80x10x2
Wide Front Pulldown (120): 50x15, 60x12, 70x10x2
18" Incline Close-Grip Pushup: 7 reps x 2, 5 reps, 4 reps
Nautilus Laterals (120): 50x15, 60x12, 70x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
Nautilus Nitro Pullover (135): 60x15, 70x12, 80x10x2
Wide Front Pulldown (120): 50x15, 60x12, 70x10x2
18" Incline Close-Grip Pushup: 7 reps x 2, 5 reps, 4 reps
Nautilus Laterals (120): 50x15, 60x12, 70x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
WK4: Test
Since I've been doing a lot of the same movements since December, and the Hoist pullups/chins longer than that, I'm switching almost all my movements but keeping the last 3 weeks of this cycle. I'll even keep the movements for my next cycle. So here are my lunchtime tests, I'll go into greater detail this evening.
Ultra Wide Sumo Deadlifts: 135x3, 225x1, 295 (couldn't budge it), 265x1. How, on a standard bar? Put a collar on each side, then the weight, then the collars to hold the weight. Oh, yeah, these load the fuck out of your hips at the start and the pull is really short. I might have to add another collar, though, since I nearly put the weight down on my feet a couple of times.
Nautilus Nitro Pullover: 125x4 (Brzycki formula: 135 lbs)
Hoist Wide Front Pulldown: 110x4 (Brzycki formula: 120 lbs)
Nautilus Nitro Lateral Raise: 110x6 (Brzycki formula: 127 lbs)
Ultra Wide Sumo Deadlifts: 135x3, 225x1, 295 (couldn't budge it), 265x1. How, on a standard bar? Put a collar on each side, then the weight, then the collars to hold the weight. Oh, yeah, these load the fuck out of your hips at the start and the pull is really short. I might have to add another collar, though, since I nearly put the weight down on my feet a couple of times.
Nautilus Nitro Pullover: 125x4 (Brzycki formula: 135 lbs)
Hoist Wide Front Pulldown: 110x4 (Brzycki formula: 120 lbs)
Nautilus Nitro Lateral Raise: 110x6 (Brzycki formula: 127 lbs)
Monday, April 18, 2005
Wk4: Prilepin Bench/Back
Lunchtime:
Nautilus Pulldown, Pronated Grip (140): 35x6, 45x4, 55x4, 65x4, 75x4, 90x4x5.
Evening:
Hoist Assist Wide Pullup (134): 74x3, 83x4x5. These felt odd. Muscles felt cold and "tinny". Looking back, it's because I was sick (I feel like shit now).
Rack pulls 2" below the knees: worked up to a 345 single. Attempted 385 and couldn't budge it. I think I've confirmed my sticking point. This movement felt odd: I also had to make sure my position was the same for the rack pull as it would be for that portion of a real deadlift.
18" Incline Pushups: 4 sets of 7
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
30 minutes on the Stairmaster Elliptical, Hill level 8, 3 circuits of 8 minutes (low intensity) and 2 minutes high intensity.
I think all the mowing and yardwork on a cool, windy day got me a little sick.
Nautilus Pulldown, Pronated Grip (140): 35x6, 45x4, 55x4, 65x4, 75x4, 90x4x5.
Evening:
Hoist Assist Wide Pullup (134): 74x3, 83x4x5. These felt odd. Muscles felt cold and "tinny". Looking back, it's because I was sick (I feel like shit now).
Rack pulls 2" below the knees: worked up to a 345 single. Attempted 385 and couldn't budge it. I think I've confirmed my sticking point. This movement felt odd: I also had to make sure my position was the same for the rack pull as it would be for that portion of a real deadlift.
18" Incline Pushups: 4 sets of 7
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
30 minutes on the Stairmaster Elliptical, Hill level 8, 3 circuits of 8 minutes (low intensity) and 2 minutes high intensity.
I think all the mowing and yardwork on a cool, windy day got me a little sick.
Tuesday, April 12, 2005
Wk4: Prilepin Squat/DL
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 195x4x5. I was determined not to be afraid of my aches and pains, and was rewarded with none. My form stayed tight and true. My only gripe is that this was only slightly easier than week 1 was with the same weight. I think I'm starting to accomodate and will either have to try a new good morning or I might switch to the RDL.
Assisted GHR w/80 lbs assist: 3 sets of 6, 1 set of 5. You didn't actually think that 2 weeks of heavy leg curls would help this, did you? Last two sets were the hardest, and my setup wasn't firm enough. I'm going to have to fiddle with this and take notes.
Step Ups on a 24" box: 4 sets of 10. Always hard work, especially after GHRs. Almost aerobic.
Seated Calf Raises (125): 45x8x3, 55x4, 65x4, 75x4, 90x4x5.
I'll do abs tomorrow. Cheerio!!!
Assisted GHR w/80 lbs assist: 3 sets of 6, 1 set of 5. You didn't actually think that 2 weeks of heavy leg curls would help this, did you? Last two sets were the hardest, and my setup wasn't firm enough. I'm going to have to fiddle with this and take notes.
Step Ups on a 24" box: 4 sets of 10. Always hard work, especially after GHRs. Almost aerobic.
Seated Calf Raises (125): 45x8x3, 55x4, 65x4, 75x4, 90x4x5.
I'll do abs tomorrow. Cheerio!!!
Monday, April 11, 2005
Wk4: Prilepin Bench/Lats
Hoist Neutral Grip Chinups (153; bodyweight was 234.7 lbs, hey, I dropped about 4 lbs!!!): 84.7x4, 94.7x4, 104.7x4, 107.2x4x5.
18" Incline Pushups: 4 sets of 6. Better endurance, even after chinups.
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2. After the first set, the second was hard and the last two were rest paused. For now, I enjoy the volume approach more than 21s.
Trap Bar Shrugs (194): 84x15, 94x12, 114x10x2.
Stairmaster Stairclimber: Speed Interval setting, level 6, 45 minutes.
18" Incline Pushups: 4 sets of 6. Better endurance, even after chinups.
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2. After the first set, the second was hard and the last two were rest paused. For now, I enjoy the volume approach more than 21s.
Trap Bar Shrugs (194): 84x15, 94x12, 114x10x2.
Stairmaster Stairclimber: Speed Interval setting, level 6, 45 minutes.
Wk4: Prilepin Midback-Light
T-Bar Rows (167): 37.5x6, 50x4, 65x4, 77.5x4, 92.5x4, 102.5x4x5. I adjusted the seat height so that it was a more elbows out than in like in the past, almost at the height of my shoulders. This was much better than the Smith barbell rows.
In Norfolk's gym, I used an actual box that was 10 inches high and it felt different than what I thought was a 10" setup at my gym here. So I borrowed a yardstick and a smaller ruler, went to the spinning room to measure several setups, and came up with this: 2 risers + step=8 inches, 3 risers + step=10 inches, 4 risers + step=12 inches, 5 risers+step=14 inches. So my old low box squats were actually 12 inches. I liked the 10" ones I was doing at Norfolk but until Friday, they were whipping my ass. So, I took a max test last Friday and maxed out at 195 lbs - - - I had been doing them based on my 245 non-box max. Stupid!!!
In Norfolk's gym, I used an actual box that was 10 inches high and it felt different than what I thought was a 10" setup at my gym here. So I borrowed a yardstick and a smaller ruler, went to the spinning room to measure several setups, and came up with this: 2 risers + step=8 inches, 3 risers + step=10 inches, 4 risers + step=12 inches, 5 risers+step=14 inches. So my old low box squats were actually 12 inches. I liked the 10" ones I was doing at Norfolk but until Friday, they were whipping my ass. So, I took a max test last Friday and maxed out at 195 lbs - - - I had been doing them based on my 245 non-box max. Stupid!!!
I'm Back!!!
I just returned from my 2 week stint at Naval Station Norfolk, VA. During that time, my job was to help 200+ Naval Reservists process out from serving in Kuwait and get them home as fast as possible. So between that and extra aerobics and my weight training and a not-so-ideal computer situation, I have a lot to update on.
I will be inputting all my workouts a few at a time through the week, as well as my new ones. There will be some changes as my Navy PRT is in a month and I want to get as lean as possible. I also injured my back a bit on Friday, so I might be a tad bit careful for the next few days and that might influence what I do.
It's good to be back. Especially at my favorite gym!!!
I will be inputting all my workouts a few at a time through the week, as well as my new ones. There will be some changes as my Navy PRT is in a month and I want to get as lean as possible. I also injured my back a bit on Friday, so I might be a tad bit careful for the next few days and that might influence what I do.
It's good to be back. Especially at my favorite gym!!!
Friday, April 08, 2005
Pins & Needles, Needles & Pins . . . . . .
I just woke up after a 4 hour nap and 3 Aleve. My back is still sore, but at least a little less so.
I was testing on 10" low box squat, not an aerobic step with risers but an actual square box of fixed height. After my last front squat workout with 165 lbs for 5 sets of 4 wiped me out, I had a suspicion that I was wrong in basing my working weight on my non-box max of 245 lbs. So I decided to test today. I worked up to a 195 lbs single, which moved slow but steady. Slow enough, though, that I should have stopped right there. Instead, I decided to load 215 lbs on the bar and set the pins, since I had no spotter. I was going to go for it.
Let me tell you why I hate pins: I always worry about touching them and losing my tightness. Sometimes, how low I can go on a squat surprises me and the pins fuck it up.
So, I rack it, go down, get to the box, can't turn on my muscles from a dead stop to push it up (195 was my max, I guess), glanced at the pins, lost my tightness, and felt a pain that took the breath out of me. I threw the bar off of me in a hurry, cause I saw stars and felt the room spin. OH SHIT!!! I had an injury like this in 1994 so I know I'll get past it. I managed to get the rest of my workout done, even the good mornings, since this was not a lower back thing. But I could barely breathe, so (to quote Donald Rumsfeld) this was a long, hard slog. . . . . .
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5. I was watching my form so much this time that all my reps were slow!!!!
Bodymaster Lying Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Pull Throughs (120): 60x15, 65x12x2, 75x10. The pump I got from doing these brought me some relief. Hmmmmm..........
Standing Calf Raise (125): 45x4x3, 55x4, 65x4, 82.5x4x5.
I tried abs but dropped them. Just couldn't. Didn't do aerobics, either. Just ate lunch, took some pills, and took a nap. Sometimes, you have to know when to quit!!! All this, for 20 more lbs!!!
I was testing on 10" low box squat, not an aerobic step with risers but an actual square box of fixed height. After my last front squat workout with 165 lbs for 5 sets of 4 wiped me out, I had a suspicion that I was wrong in basing my working weight on my non-box max of 245 lbs. So I decided to test today. I worked up to a 195 lbs single, which moved slow but steady. Slow enough, though, that I should have stopped right there. Instead, I decided to load 215 lbs on the bar and set the pins, since I had no spotter. I was going to go for it.
Let me tell you why I hate pins: I always worry about touching them and losing my tightness. Sometimes, how low I can go on a squat surprises me and the pins fuck it up.
So, I rack it, go down, get to the box, can't turn on my muscles from a dead stop to push it up (195 was my max, I guess), glanced at the pins, lost my tightness, and felt a pain that took the breath out of me. I threw the bar off of me in a hurry, cause I saw stars and felt the room spin. OH SHIT!!! I had an injury like this in 1994 so I know I'll get past it. I managed to get the rest of my workout done, even the good mornings, since this was not a lower back thing. But I could barely breathe, so (to quote Donald Rumsfeld) this was a long, hard slog. . . . . .
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5. I was watching my form so much this time that all my reps were slow!!!!
Bodymaster Lying Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Pull Throughs (120): 60x15, 65x12x2, 75x10. The pump I got from doing these brought me some relief. Hmmmmm..........
Standing Calf Raise (125): 45x4x3, 55x4, 65x4, 82.5x4x5.
I tried abs but dropped them. Just couldn't. Didn't do aerobics, either. Just ate lunch, took some pills, and took a nap. Sometimes, you have to know when to quit!!! All this, for 20 more lbs!!!
Thursday, April 07, 2005
Wk3: Prilepin Bench/Back
Stairmaster Elliptical: 45 minutes, Fat Burning profile.
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (test; kick ass!!!)
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 rep out.
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (rep out that proved you can indeed beat a dead horse!!!)
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Went to Wild Wings and had 4 sets of 5 chicken wings in 4 flavors. Could not get them to let me sample one Peanut Butter and Jelly wing (have to order them in fives). The DOA wings was my curiosity getting the better of me (OHMY GOD!!! Milk please!!!). For the money I spent on wings and drinks, I could have bought some Nitro Tech instead but it would not have been as tasty!!!
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (test; kick ass!!!)
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 rep out.
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (rep out that proved you can indeed beat a dead horse!!!)
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Went to Wild Wings and had 4 sets of 5 chicken wings in 4 flavors. Could not get them to let me sample one Peanut Butter and Jelly wing (have to order them in fives). The DOA wings was my curiosity getting the better of me (OHMY GOD!!! Milk please!!!). For the money I spent on wings and drinks, I could have bought some Nitro Tech instead but it would not have been as tasty!!!
Wednesday, April 06, 2005
Wk3: Prilepin Squat/DL
Lunchtime: Stairmaster Elliptical, 45 Minutes, Level 4, Hill.
Evening:
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5.
Lying Leg Curls (167): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Did 4 sets of 2 trips up the stairs, skipped 2 steps each stride.
Standing Calf Raises (125): 45x4x3, 55x4, 65x4, 85x4x5
Weighted Ball Crunch (45): 20x15, 25x12x2, 30x10
Lying Leg Thrusts: 4 sets to failure.
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Evening:
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5.
Lying Leg Curls (167): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Did 4 sets of 2 trips up the stairs, skipped 2 steps each stride.
Standing Calf Raises (125): 45x4x3, 55x4, 65x4, 85x4x5
Weighted Ball Crunch (45): 20x15, 25x12x2, 30x10
Lying Leg Thrusts: 4 sets to failure.
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Tuesday, April 05, 2005
WK3: Prilepin Bench/Back
Stairmaster Elliptical: 45 minutes, Fat Burning profile.
Went to the gym that had the Hoist Assisted Chinup/Dip Station. Did both Neutral Grip Chinups and Wide Grip Pullups, repped to failure on each at 160, 150, 140, 130, and 120 lbs of assistance. Just felt like going gonzo today. Then I headed to the other gym.
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 60x4x6
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Went to the gym that had the Hoist Assisted Chinup/Dip Station. Did both Neutral Grip Chinups and Wide Grip Pullups, repped to failure on each at 160, 150, 140, 130, and 120 lbs of assistance. Just felt like going gonzo today. Then I headed to the other gym.
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 60x4x6
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Sunday, April 03, 2005
Wk2: Prilepin Squat/DL
Stairmaster Elliptical: 45 minutes, Fat Burning profile.
10" Low Box Front Squat (245): 55x2, 75x2, 95x2, 115x2, 135x2, 145x2x11
Bodymaster Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 100x4x5
Pull Throughs (120): 55x15, 60x12x2, 70x10. Wow, these feel really good. A keeper for my next cycle, maybe?
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4x5
Incline Situps: 4 sets to failure.
Lying Leg Thrusts: 4 sets to failure
Running Intervals: 3 sets of 9 minutes walking/1 minute running
10" Low Box Front Squat (245): 55x2, 75x2, 95x2, 115x2, 135x2, 145x2x11
Bodymaster Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 100x4x5
Pull Throughs (120): 55x15, 60x12x2, 70x10. Wow, these feel really good. A keeper for my next cycle, maybe?
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4x5
Incline Situps: 4 sets to failure.
Lying Leg Thrusts: 4 sets to failure
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Saturday, April 02, 2005
Wk2: Prilepin Bench/Back
Am hoing to Virginia Beach today. It's raining cats and dogs here but I'm hoping it gets better. Did everything in one shot in the morning, thank God it ain't leg day!!!
Stairmaster Elliptical, 45 minutes, Level 3, Hill
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12, 10x10x3
Barbell Curls: 35x15, 40x12x2, 45x10. Last two sets were the toughest, found myself resp-pausing the last 4 reps on the last two sets.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Went to Mahi-Mahs for lunch and sushi by the beach nad, lo and behold, at around 2:15 PM EST the sun was out and the beach was very pretty. Walked off lunch and took a bunch of pictures, then had the sushi. I was so f'in hungry. Then I had to walk of some sake that went with the sushi:)
Stairmaster Elliptical, 45 minutes, Level 3, Hill
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12, 10x10x3
Barbell Curls: 35x15, 40x12x2, 45x10. Last two sets were the toughest, found myself resp-pausing the last 4 reps on the last two sets.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Went to Mahi-Mahs for lunch and sushi by the beach nad, lo and behold, at around 2:15 PM EST the sun was out and the beach was very pretty. Walked off lunch and took a bunch of pictures, then had the sushi. I was so f'in hungry. Then I had to walk of some sake that went with the sushi:)
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