http://www.elitefts.com/documents/rage.htm
Had to be thrown in for good measure, especially with the debates on my blog pro and con. In short, the right machine can be a great tool in our quest to get bigger and stronger and faster - - - as long as it doesn't become the toolbox. That, and some people just want only better health and no hassle - - - yes, not everyone wants a huge squat/DL/bench/total or legs to fill out those retarded ultra baggy pants! Thus the popularity of places like Curves, and all your chrome palaces that pass for gyms. My question to everyone is: which machines do you find of great value to your training goals, and which are some of the worst you have ever used? Keep in mind what Jim Wendler says in this article, there are some machines that are really benches (Like GHRs). No one will think of you any less for admitting that they use them, especially me (I use some for assistance work and some occasional gonzo workouts).
Also, what would the male version of Curves be called?
Oh yeah, and I'm one of the guys that wants the huge squat/DL/bench/total!!!
Friday, November 18, 2005
Thursday, November 17, 2005
Mecca!!!
A disclaimer: today was intended to be a rest day. And it still was . . . . sort of.
I went to check out the gym at the new base where I work, Puget Sound Naval Shipyard in Bremerton, WA. While I love the gym over at Bangor, I have to car pool it over to home, then jump in my car, drive there, then I have to work out with no fooling around. So I'm considering options for some days. It's a 5 minute walk from my office each way, all upstairs coming back, which left me winded. Not as hardcore as Bangor's: not enough squat or bench press racks. Not as many machines, but that's fine. It's smaller. But it had something Bangor does not: a shitload of Hammer Strength machines, including the MTS line (selectorized iso-lateral machines). All back and chest angles covered - - - Oh boy!!!
I did the following circuit for three trips, worked up to 10 reps each. I left the gym with a crazy pump, my back especially.
Hammer MTS Front Pulldown: 30x10, 40x10, 50x10
Hammer MTS High Row: 30x10, 40x10, 50x10
Hammer MTS Bench Press: 30x10, 40x10, 50x10
Hammer MTS Row: 30x10, 40x10, 50x10
Hammer MTS Incline Bench: 30x10, 40x10, 50x10
I went to check out the gym at the new base where I work, Puget Sound Naval Shipyard in Bremerton, WA. While I love the gym over at Bangor, I have to car pool it over to home, then jump in my car, drive there, then I have to work out with no fooling around. So I'm considering options for some days. It's a 5 minute walk from my office each way, all upstairs coming back, which left me winded. Not as hardcore as Bangor's: not enough squat or bench press racks. Not as many machines, but that's fine. It's smaller. But it had something Bangor does not: a shitload of Hammer Strength machines, including the MTS line (selectorized iso-lateral machines). All back and chest angles covered - - - Oh boy!!!
I did the following circuit for three trips, worked up to 10 reps each. I left the gym with a crazy pump, my back especially.
Hammer MTS Front Pulldown: 30x10, 40x10, 50x10
Hammer MTS High Row: 30x10, 40x10, 50x10
Hammer MTS Bench Press: 30x10, 40x10, 50x10
Hammer MTS Row: 30x10, 40x10, 50x10
Hammer MTS Incline Bench: 30x10, 40x10, 50x10
Wk1: ME Squat/DL
Two days ago, I was emailing John McDonald and I said two things that made me think real hard about the ME movement to kick off this cycle. One, that I should just squat to get my confidence back and because I've been doing boxes too much over a long stretch of time. The other thing I said was that one should work what they are not good at in order to get better.
Squats: 105x6, 125x5, 145x4, 165x3, 185x3, 205x3, 225x3, 245x3 (3RM). I was gonna wave train this but thought it best to just do a 3RM (per the Manual) to regain my skill and build myself back up. Good call. On the 245, that just about killed me - - - I was seeing stars on the last rep, I thought of that chick trying to crawl out of well in THE RING!!!! Today, I feel beat up. This will pay off, I know, just may want to do things to increase my GPP and aerobic capacity. After a long while without squatting or deadlifting, I knew I was gonna be sucking wind.
Bulgarian Split Squats: 3 sets of 8. I did these only with bodyweight because I've never done them and my balance was an issue. Tough enough for a newbie, even tougher after squats.
Arched Back Good Morning: 3 sets of 10 at 115, 125, and 135. Squats took it out of my lower back, too, but these weren't too bad because I was not holding the bar in my hand.
Trap Bar Shrugs: 94x10, 114x10, 124x10, 144x7.
Hoist Calf Press: 35x10, 45x10, 55x10, 65x8.
Lying Leg Thrusts: 3 sets of 8.
Barbell 21s: 3 sets at 40 lbs. Didn't get much out of the hammer curls on Monday, decided to do barbell movements for biceps from now on for this cycle.
Squats: 105x6, 125x5, 145x4, 165x3, 185x3, 205x3, 225x3, 245x3 (3RM). I was gonna wave train this but thought it best to just do a 3RM (per the Manual) to regain my skill and build myself back up. Good call. On the 245, that just about killed me - - - I was seeing stars on the last rep, I thought of that chick trying to crawl out of well in THE RING!!!! Today, I feel beat up. This will pay off, I know, just may want to do things to increase my GPP and aerobic capacity. After a long while without squatting or deadlifting, I knew I was gonna be sucking wind.
Bulgarian Split Squats: 3 sets of 8. I did these only with bodyweight because I've never done them and my balance was an issue. Tough enough for a newbie, even tougher after squats.
Arched Back Good Morning: 3 sets of 10 at 115, 125, and 135. Squats took it out of my lower back, too, but these weren't too bad because I was not holding the bar in my hand.
Trap Bar Shrugs: 94x10, 114x10, 124x10, 144x7.
Hoist Calf Press: 35x10, 45x10, 55x10, 65x8.
Lying Leg Thrusts: 3 sets of 8.
Barbell 21s: 3 sets at 40 lbs. Didn't get much out of the hammer curls on Monday, decided to do barbell movements for biceps from now on for this cycle.
Tuesday, November 15, 2005
Structural Balance for 280
Last bench cycle, this was what I used as a guide for my bench. It's written in Excel, I just plug in a value for the Flat Bench Press. The addition of the Nautilus Bench (3 is the seat height S and 4 is the setting to push the back rest forward D for more depth) and Incline Bench is because those two movements I currently finding the most challenging in the bottom position, my weakness right now. As you can see, the supinated chinups need a lot of work as do the preacher curls - - - I also say that because the chin is tough to increase. My mindset is that my back work would finally break the 200 lbs barrier only when my bicep strength greatly increases, like my bench barriers broke with the addition of heavy triceps movements. My off the chest movements require work, no doubt, but not as much as one would think. That's only because I use my lats and upper back to help launch the weight from the bottom, as well as speed work. Once I get that weight 3 inches off my chest, my 2 board strength takes over. At some point, I will do behind the neck press just to stay in line but getting a 26 pound gain in that lift in 15 weeks won't be a problem. The goals for external rotations won't be a problem either, but I'm not stopping there. I might gun for the same goal in YTWLs, just because they made me eat humble pie. Close Grips are doable but I may have to do forearm work so that I can hold that much with a close grip. I think all the deadlifting will help there.
Monday, November 14, 2005
Wk1: DE Bench
Flat Bench Press w/3 different grips: 55x3, 75x3, 95x3, 115x3, 145x3x8. Used pinkies on first ring for first set, then second ring on second set, then a little wider than that, etc. Speed was good but since I haven't benched much in two weeks (Time off is great, even if filled with stress), my stability didn't kick in until the 4th set.
2-Board Press: 165x3, 185x3, 215x3, 225x3. That last set was almost an ego booster if it wasn't so hard. If I'm not going to do direct tricep work, this will do. At some point, I want to handle big weight and this will be the way.
Hoist Neutral Grip Chinups (BWT 241 lbs): 131x3x10. I was going to do this for biceps, the 10x3, since on the structured balance list they are the most glaring weakness. But I figured that I should hammer the shit out of my back this way, then see where biceps are at the end.
YTWLs: 3 sets of 5 with 5 lbs. A Mark Verstegen favorite, and you can see it on a recent article by Alwyn Cosgrove for T-nation. These are humbling, to say the least. Very different stuff for RC work.
Reverse Incline Hammer Curls: 25x8x3.
2-Board Press: 165x3, 185x3, 215x3, 225x3. That last set was almost an ego booster if it wasn't so hard. If I'm not going to do direct tricep work, this will do. At some point, I want to handle big weight and this will be the way.
Hoist Neutral Grip Chinups (BWT 241 lbs): 131x3x10. I was going to do this for biceps, the 10x3, since on the structured balance list they are the most glaring weakness. But I figured that I should hammer the shit out of my back this way, then see where biceps are at the end.
YTWLs: 3 sets of 5 with 5 lbs. A Mark Verstegen favorite, and you can see it on a recent article by Alwyn Cosgrove for T-nation. These are humbling, to say the least. Very different stuff for RC work.
Reverse Incline Hammer Curls: 25x8x3.
Sunday, November 06, 2005
Mission Complete!!!
Slept through Friday and enjoyed the day off. Had Navy drill this weekend. At 3 PM, I wrapped up my work and went to PT.
I want to start the EFS beginners program this week. Maybe, I was tired of putting so much on the bench and want the squat and deadlift numbers I know I was meant for. I also wanted a change. I also thought of the goals I reached: 200+ band bench, 200+ incline, 220 close grip, and 20x8 for external rotations. Yeah, my last bench session pounded me to a pulp but with a week's rest, it had to be worth something. Right?
I walked over to the bench, loaded up 240 on the bar (I'm sure Dave Tate and Jim Wendler would have a heart attack at any suggestion of the use of 5s and 2.5 lbs disks!!!). At first, my goal was just to get a feel for it, how close to it I can get. Cold.
I took a 26" wide grip (pinkies on the second ring). The spotter gave me a lift off, and I told him to not touch the bar unless I told him to. And that's when I went from a testing mindset to one where I was going to get it. It felt as light as that 225 lift a week or so ago. Felt that way going down, too. The weight was just one steady push to the top. Goal reached.
I have not decided on goals for the 12 week program yet. Might be more fun to try to hit PRs each week a la Westside and see where that goes. But since the whole structural balance thing worked well for me for this cycle, I will probably start looking at what it will take to hit a 280 bench at the end of this cycle. That, and I will start looking for a meet at the end of it.
I want to start the EFS beginners program this week. Maybe, I was tired of putting so much on the bench and want the squat and deadlift numbers I know I was meant for. I also wanted a change. I also thought of the goals I reached: 200+ band bench, 200+ incline, 220 close grip, and 20x8 for external rotations. Yeah, my last bench session pounded me to a pulp but with a week's rest, it had to be worth something. Right?
I walked over to the bench, loaded up 240 on the bar (I'm sure Dave Tate and Jim Wendler would have a heart attack at any suggestion of the use of 5s and 2.5 lbs disks!!!). At first, my goal was just to get a feel for it, how close to it I can get. Cold.
I took a 26" wide grip (pinkies on the second ring). The spotter gave me a lift off, and I told him to not touch the bar unless I told him to. And that's when I went from a testing mindset to one where I was going to get it. It felt as light as that 225 lift a week or so ago. Felt that way going down, too. The weight was just one steady push to the top. Goal reached.
I have not decided on goals for the 12 week program yet. Might be more fun to try to hit PRs each week a la Westside and see where that goes. But since the whole structural balance thing worked well for me for this cycle, I will probably start looking at what it will take to hit a 280 bench at the end of this cycle. That, and I will start looking for a meet at the end of it.
Thursday, November 03, 2005
Wipeout
It just had to happen. Last workout, I turned the intensity up on my triceps work on heavy day plus the 10x3 on back. On paper, I should have known: the inclines had 8 reps over 90% 1RM including one at 100% and one over 100%, and so was dips. Then 25 reps over 90% for DB push press . . .
The results? I will be OK tomorrow, which will be Wednesday's leg day that I didn't do. But I was so overtrained that I haven't slept well in three days. My back recovered the fastest, so the 10x3 is fine. I think all the box lifting and carting stuff back and forth for my job move has kept my shoulders limber so I'll be ready for Monday's DE bench session. But my CNS was crispy fried, and the added stress from my job relocation only added to it. A lot of naps have helped, and I might just get some sleep tonight. Stupid, eh? I want the 240 bad, but not this bad!!!
On a related side note, I received Elite FTS Beginners Training Manual in the mail yesterday and have to say it is a lot more logical and effective layout than Dave's 9 week plan of old. You can definitely see Jim Wendler's touch on some of it. There is no Good Mornings as a max effort movement, and some of the heavy triceps accessory movements are now 4 to 5 board presses. I might use some of this for my current 3 weeks, especially the 3 way shoulder raises instead of push presses, and one of the arrangements for legs. For now, I'll keep the dips and close grips for triceps but use the wave I had before (only one rep above 90%, total). I'll keep the 10x3 for back. I can't wait to start it!!!
The results? I will be OK tomorrow, which will be Wednesday's leg day that I didn't do. But I was so overtrained that I haven't slept well in three days. My back recovered the fastest, so the 10x3 is fine. I think all the box lifting and carting stuff back and forth for my job move has kept my shoulders limber so I'll be ready for Monday's DE bench session. But my CNS was crispy fried, and the added stress from my job relocation only added to it. A lot of naps have helped, and I might just get some sleep tonight. Stupid, eh? I want the 240 bad, but not this bad!!!
On a related side note, I received Elite FTS Beginners Training Manual in the mail yesterday and have to say it is a lot more logical and effective layout than Dave's 9 week plan of old. You can definitely see Jim Wendler's touch on some of it. There is no Good Mornings as a max effort movement, and some of the heavy triceps accessory movements are now 4 to 5 board presses. I might use some of this for my current 3 weeks, especially the 3 way shoulder raises instead of push presses, and one of the arrangements for legs. For now, I'll keep the dips and close grips for triceps but use the wave I had before (only one rep above 90%, total). I'll keep the 10x3 for back. I can't wait to start it!!!
Monday, October 31, 2005
Wk6: ME Bench
Trick or treat, ya'll!
I got off early today just because we no longer have desks or computers in the office - - - the contractors started taking everything apart today. I just have a phone. Tomorrow is my last day at the old building. So, this workout went at a leisurely pace.
Incline Bench Press: 90x6, 105x5, 120x4, 135x3, 155x2, 165x6,195x1, 175x6, 205x1, 115x10+5 (Thanks to Christian D. for the rest pause notation). The sets of 6 at 165 and 175 I have never done before, so they were very tough after the 3rd rep. I was smart to make my top set 205 for this week. 205 might be easy cold, but after the other sets I had to pour it on.
90 degree External Rotations: 8x10, 12x10, 15x8, 20x8, 20x4. I hit my goal under the Structural Balance template with the 20 lbs for 8 reps. These were supersetted with band pull aparts, arm rotations, and shoulder stretches.
Dumbbell Push Press: 60x5x3, 60x4, 60x3. My goal was 57 lbs for 5x5 but, well, you know . . . . I'm gonna switch over to the Nautilus Shoulder Press for the last two weeks, especially since my triceps pressing will be more intense.
T-Bar Rows: 127.5x3x10.
Hoist Assisted Dips: 208x6, 245x1, 220x6, 257x1, 147x11+4. This just handed my ass to me, especially after the rest of the workout.
Some changes. I switched back exercise days, will switch one shoulder exercise, will increase the intensity on the dips and close grip benches, and may switch to band chinups vice wide pullups for the duration. Maybe' I'll hit on something, however small.
I got off early today just because we no longer have desks or computers in the office - - - the contractors started taking everything apart today. I just have a phone. Tomorrow is my last day at the old building. So, this workout went at a leisurely pace.
Incline Bench Press: 90x6, 105x5, 120x4, 135x3, 155x2, 165x6,195x1, 175x6, 205x1, 115x10+5 (Thanks to Christian D. for the rest pause notation). The sets of 6 at 165 and 175 I have never done before, so they were very tough after the 3rd rep. I was smart to make my top set 205 for this week. 205 might be easy cold, but after the other sets I had to pour it on.
90 degree External Rotations: 8x10, 12x10, 15x8, 20x8, 20x4. I hit my goal under the Structural Balance template with the 20 lbs for 8 reps. These were supersetted with band pull aparts, arm rotations, and shoulder stretches.
Dumbbell Push Press: 60x5x3, 60x4, 60x3. My goal was 57 lbs for 5x5 but, well, you know . . . . I'm gonna switch over to the Nautilus Shoulder Press for the last two weeks, especially since my triceps pressing will be more intense.
T-Bar Rows: 127.5x3x10.
Hoist Assisted Dips: 208x6, 245x1, 220x6, 257x1, 147x11+4. This just handed my ass to me, especially after the rest of the workout.
Some changes. I switched back exercise days, will switch one shoulder exercise, will increase the intensity on the dips and close grip benches, and may switch to band chinups vice wide pullups for the duration. Maybe' I'll hit on something, however small.
Thursday, October 27, 2005
Triceps Test
Took my son to the gym to play basketball and shoot some hoops myself. Gotta do something fun and non-PL related, eh?
Ok, I did three singles in three lifts. That's it. Cold. Had to see where triceps were headed into the tail end of this cycle.
Flat Bench Press: 225 never felt easier, or went up quicker. Not "15 lbs more" quicker, but I have a month.
Close Grip Bench Press: 220 lbs. Aside from surprising carryover from the bands, my wrists stayed straighter. Remember, 225 is my target.
Dips: No Hoist Assist here, just a regular dip apparatus. I haven't done bodyweight in a long time and it was smooth and easy. That was the good news. The bad news is that, when I checked the scale to see where I was, it read 245 lbs. So, I've put on more muscle than I planned . . . . . .
. . . . . . and I better start running!!!
Ok, I did three singles in three lifts. That's it. Cold. Had to see where triceps were headed into the tail end of this cycle.
Flat Bench Press: 225 never felt easier, or went up quicker. Not "15 lbs more" quicker, but I have a month.
Close Grip Bench Press: 220 lbs. Aside from surprising carryover from the bands, my wrists stayed straighter. Remember, 225 is my target.
Dips: No Hoist Assist here, just a regular dip apparatus. I haven't done bodyweight in a long time and it was smooth and easy. That was the good news. The bad news is that, when I checked the scale to see where I was, it read 245 lbs. So, I've put on more muscle than I planned . . . . . .
. . . . . . and I better start running!!!
Plan for Incline Bench/Last 3 Weeks
Incline Bench Progression (Percentage of 1RM x number of reps): 47%x5, 55%x4, 63%x3, 71%x2, 79%x1, 85%x6, 100%x1, 90%x6, 105%x1, 60%x15. Even though I hit 205 this week, I will end with 205 next week for the set at 105%. I want to get my form down first. Second week will use the 205 for 1RM for calculations. If all goes well, I hope to hit 215 that second week, then go 225 the week afterwards. The progression is the same I've been using (A rapid wave, per Ian King's Wave Manifesto), and will have the same support work. With one exception: all back work will be done 10x3 style, and the arm work will be dropped. RC work will stay the same until I hit 20 lbs for 8 reps, and the speed work will remain banded (3 weeks left at 8 sets of 3 at 60%, 65%, and 70% 1RM) . After a weeks rest, I will gun for 240 flat bench.
Ambitious? Maybe. But the stats might bear it out. On October 7, I hit 185 on the one board with a light band, pinkies on the ring; October 14, 175 w/bands and no boards with a wider grip; October 19, 190 w/bands and no boards, and 200 on October 26. I've already lifted 225 flat, and have held more than that in my hands. I just have to avoid overtraining, and hope that I haven't peaked out.
Ambitious? Maybe. But the stats might bear it out. On October 7, I hit 185 on the one board with a light band, pinkies on the ring; October 14, 175 w/bands and no boards with a wider grip; October 19, 190 w/bands and no boards, and 200 on October 26. I've already lifted 225 flat, and have held more than that in my hands. I just have to avoid overtraining, and hope that I haven't peaked out.
Wednesday, October 26, 2005
DE/ME Bench-Band Max
The past couple of days have been not only stressful but tiring. We were told that we have to move from our present building to a building about 15 minutes away on Bremerton Base - - - and take our 6000+ records with us. So it has been two days of non-stop lifting and carting records back and forth between our office to a room in the building where our stuff will be picked up in a few days. I was doing a lot of that, so I shortened today's workout to bench only. Since I also want to do a new bench movement next week, I decided to make this a DE and ME day.
DE Flat Bench Press w/Light Bands : 50x6, 70x6, 85x4, 105x3, 125x3x8. I had to put a lot into this to keep it fast. Partly, because I was beat but also I used 4 100 lbs dumbells and I think the choke was pretty spread out, giving me a little more tension at the bottom. Speed was good, though, I was just psyched. I was going to go for 200 lbs today and was anticipating all day. Rested for 4 minutes.
ME Flat Bench Press w/Light Bands: 160x1, 190x1 (smooth), 170x1. I then loaded up 200 on the bar, got a spotter to help me rack it, and gave it a go. It felt heavy as fuck at the top, I tightened up big time, lowered it to my chest, and sounded like something out of Drangonball Z screaming as I slowly shoved it up to lockout. Got it!!!
I was going to deload but I ran the question past the folks at Elite FTS. I always wondered why some people don't deload at all for a goal weight. Donnie Thompson answered "Don't worry about deloading. Just change up your next exercise for ME day for two to three weeks. Maybe go chains or floor presses. Bar weight is good too! You don't need to deload at this time in your lifting career. " So, incline presses it is. And barring meet preparation, I won't worry too much about deloading.
DE Flat Bench Press w/Light Bands : 50x6, 70x6, 85x4, 105x3, 125x3x8. I had to put a lot into this to keep it fast. Partly, because I was beat but also I used 4 100 lbs dumbells and I think the choke was pretty spread out, giving me a little more tension at the bottom. Speed was good, though, I was just psyched. I was going to go for 200 lbs today and was anticipating all day. Rested for 4 minutes.
ME Flat Bench Press w/Light Bands: 160x1, 190x1 (smooth), 170x1. I then loaded up 200 on the bar, got a spotter to help me rack it, and gave it a go. It felt heavy as fuck at the top, I tightened up big time, lowered it to my chest, and sounded like something out of Drangonball Z screaming as I slowly shoved it up to lockout. Got it!!!
I was going to deload but I ran the question past the folks at Elite FTS. I always wondered why some people don't deload at all for a goal weight. Donnie Thompson answered "Don't worry about deloading. Just change up your next exercise for ME day for two to three weeks. Maybe go chains or floor presses. Bar weight is good too! You don't need to deload at this time in your lifting career. " So, incline presses it is. And barring meet preparation, I won't worry too much about deloading.
Monday, October 24, 2005
Wk5: ME Squat
18" Side Step-Ups: 4 sets of 12. I am trying to use these as a warmup.
Incline Bench: 135x1, 155x1, 175x1, 195x1 (5 lbs PR), 205x1 (15 lbs PR). I will be starting these next week for thre weeks with no bands and I am really tired of my current squat workout, so I indulged the urge. I was happy with how fast the weights went up, 205 was steady and gradual enough that I think this was enough. Couldn't come too soon: I need get stability back in my bench from all the band use.
Squats: 135x3, 155x3, 175x3, 195x3, 225x3, 250x3, 275x3. For the next three weeks, I'm just gonna do 5 sets of front and side step-ups. My squat feels stale, and more squatting ain't gonna fix it. This might.
Seated Rows: 130x3x10. As a break from heavy wave loading is this setup from Chad Waterbury. I'll probably do these just for back (to push up my bench) and GHRs.
My favorite spotter was about to do 165 for inclines because he had no spotter. I told him that I would be glad to spot him but only if he took the fives and tens off and slapped on 25s instead. I showed him how to grip and pull apart the bar, and he got his 185 before moving on. As did I, to go home and mow the lawn. We're selling out house to buy a bigger home, and I have to make the house look pretty. And the GPP work was good, too.
Incline Bench: 135x1, 155x1, 175x1, 195x1 (5 lbs PR), 205x1 (15 lbs PR). I will be starting these next week for thre weeks with no bands and I am really tired of my current squat workout, so I indulged the urge. I was happy with how fast the weights went up, 205 was steady and gradual enough that I think this was enough. Couldn't come too soon: I need get stability back in my bench from all the band use.
Squats: 135x3, 155x3, 175x3, 195x3, 225x3, 250x3, 275x3. For the next three weeks, I'm just gonna do 5 sets of front and side step-ups. My squat feels stale, and more squatting ain't gonna fix it. This might.
Seated Rows: 130x3x10. As a break from heavy wave loading is this setup from Chad Waterbury. I'll probably do these just for back (to push up my bench) and GHRs.
My favorite spotter was about to do 165 for inclines because he had no spotter. I told him that I would be glad to spot him but only if he took the fives and tens off and slapped on 25s instead. I showed him how to grip and pull apart the bar, and he got his 185 before moving on. As did I, to go home and mow the lawn. We're selling out house to buy a bigger home, and I have to make the house look pretty. And the GPP work was good, too.
Wednesday, October 19, 2005
Wk5: ME Bench/Back
Workout was a little different today. Less Triples and a greater focus on max singles. I was pumped to see where I really stood.
Flat Bench Press w/Light Bands (Wider Grip): 90x5, 105x4, 120x3, 140x2, 155x1, 170x1, 185x1 (Didn't get it last week, so I was happy it went up smooth), 200x0 (I couldn't rack it and nearly strained my wrist trying. Have to remember that with this grip, my tris can't help), 175x1, 190x1 (racked it with a little push, had full control and it went up slow but steady). All in all, I was happy. Next week is my last max effort bench day, then I will deload for two weeks. My goal for next week is 200 lbs with the bands.
DB Push Press: 55x5x5. Huff!!! Puff!!!
Knee External Rotations: 8x10, 12x10, 15x10 (a grind), 20x4. Could not do another set of twenty lbs, will do these the lunchtime preceding the workout from now on.
Hoist Assisted Wide Pullup (BWT was 238): 98x6, 118x1, 108x6, 128x1, 78x15 (rest paused after the 8th rep and the 13th). These were supersetted with dips to make time for the hammer curls.
Hoist Assisted Dip: 178x6, 208x1, 188x6, 218x1, 148x15 (rest paused after the 10th rep)
Hammer Curls: 30x6, 35x1, 35x6, 40x1, 25x15.
Flat Bench Press w/Light Bands (Wider Grip): 90x5, 105x4, 120x3, 140x2, 155x1, 170x1, 185x1 (Didn't get it last week, so I was happy it went up smooth), 200x0 (I couldn't rack it and nearly strained my wrist trying. Have to remember that with this grip, my tris can't help), 175x1, 190x1 (racked it with a little push, had full control and it went up slow but steady). All in all, I was happy. Next week is my last max effort bench day, then I will deload for two weeks. My goal for next week is 200 lbs with the bands.
DB Push Press: 55x5x5. Huff!!! Puff!!!
Knee External Rotations: 8x10, 12x10, 15x10 (a grind), 20x4. Could not do another set of twenty lbs, will do these the lunchtime preceding the workout from now on.
Hoist Assisted Wide Pullup (BWT was 238): 98x6, 118x1, 108x6, 128x1, 78x15 (rest paused after the 8th rep and the 13th). These were supersetted with dips to make time for the hammer curls.
Hoist Assisted Dip: 178x6, 208x1, 188x6, 218x1, 148x15 (rest paused after the 10th rep)
Hammer Curls: 30x6, 35x1, 35x6, 40x1, 25x15.
Monday, October 17, 2005
Wk4: DE Squat/DL Day
Speed Squats w/Light Bands: 45x6 (not enough tension at the bottom, so I got two dumbbells to spread the choke and redid the setup), 45x6 (lots better), 65x6, 85x4, 105x2, 125x2, 135x2, 155x2x9. Finally, I got everything right. Speed was good but I had to turn it up the last two sets to keep my speed up. My fear of being taken backward was not realized. Actually, once I racked the bar, the bands locked me in place and all I needed for a walkout was one step back. I could see why I can't use 24 total reps with these like I do for speed benches, I was dripping with sweat, it was so demanding!
Power Cleans: 115x1x6. I remember what Jim Wendler said in an article on the EliteFTS site about pulling to a point just below the knees then trying to jump while shrugging. My arms aren't sore at all, and I felt like I could have pulled some more.
Snatch: 115x1x6. These were tougher technique wise so I'll stick with the power cleans. Some overhead squats are in my future. The pulls really left me beat.
T-Bar Rows: 125x6, 150x1, 135x6, 160x1, 105x15. My back was wacked from the pulls. I had to reach deep to pull the 160, and the 15 rep set (rest paused at the 7th and 12th reps) almost made my stomach turn.
Triset of the following exercises was done for two sets (barely)because the squatting took up more time than I planned: Band GHR (two sets of 5 reps), situps (2 sets of 21 reps), and 24" step ups (2 sets of 8).
Power Cleans: 115x1x6. I remember what Jim Wendler said in an article on the EliteFTS site about pulling to a point just below the knees then trying to jump while shrugging. My arms aren't sore at all, and I felt like I could have pulled some more.
Snatch: 115x1x6. These were tougher technique wise so I'll stick with the power cleans. Some overhead squats are in my future. The pulls really left me beat.
T-Bar Rows: 125x6, 150x1, 135x6, 160x1, 105x15. My back was wacked from the pulls. I had to reach deep to pull the 160, and the 15 rep set (rest paused at the 7th and 12th reps) almost made my stomach turn.
Triset of the following exercises was done for two sets (barely)because the squatting took up more time than I planned: Band GHR (two sets of 5 reps), situps (2 sets of 21 reps), and 24" step ups (2 sets of 8).
Friday, October 14, 2005
Wk4: DE Bench - Sort Of . . . .
Last Night, I did band chinups with my son again: 2 sets of 4, 3 sets of 3.
Flat Bench Press w/Light Bands: 50x6, 70x4, 85x3, 105x3, 115x3x8. First 6 sets were pretty quick. Last two sets were quick but I had to watch my tightness. Then, I started to do singles: 135x1, 155x1 (blast), 175x1 (steady quick), 185x0 (couldn't budge at the bottom). Then, I took the bands off and widened my grip (instead of pinkies on the rings, I moved over one finger): 185x1 (blast), 205x1 (steady quick). I then loaded the bar to 225, got one of my gym buddies to spot, and gave it a go. He said I took the bar down under control, touched the chest, popped it an inch where it got stuck, he touched it a tad, then it blasted up. So, I was either tapped out, or it was the grip change, or my sticking point has moved lower. Hmmmmm. . . . .
90 degree External Rotations: 8x10, 12x10, 15x8x3. These were supersetted with band pull aparts (5 sets of 3), and shoulder stretches.
Nautilus Pullovers: 105x6, 125x1, 115x6, 130x1, 85x15.
Nautilus Laterals: 105x6, 125x1, 115x6, 130x1, 85x15. These left my shoulders with a crazy pump. It's probably the reason, too, why my shoulders feel pretty good right now.
Flat Bench Press w/Light Bands: 50x6, 70x4, 85x3, 105x3, 115x3x8. First 6 sets were pretty quick. Last two sets were quick but I had to watch my tightness. Then, I started to do singles: 135x1, 155x1 (blast), 175x1 (steady quick), 185x0 (couldn't budge at the bottom). Then, I took the bands off and widened my grip (instead of pinkies on the rings, I moved over one finger): 185x1 (blast), 205x1 (steady quick). I then loaded the bar to 225, got one of my gym buddies to spot, and gave it a go. He said I took the bar down under control, touched the chest, popped it an inch where it got stuck, he touched it a tad, then it blasted up. So, I was either tapped out, or it was the grip change, or my sticking point has moved lower. Hmmmmm. . . . .
90 degree External Rotations: 8x10, 12x10, 15x8x3. These were supersetted with band pull aparts (5 sets of 3), and shoulder stretches.
Nautilus Pullovers: 105x6, 125x1, 115x6, 130x1, 85x15.
Nautilus Laterals: 105x6, 125x1, 115x6, 130x1, 85x15. These left my shoulders with a crazy pump. It's probably the reason, too, why my shoulders feel pretty good right now.
Wednesday, October 12, 2005
Wk4: Prilepin Squat/DL Day 1
Arched Back Good Mornings: tested very gradually up to a 240 single. When my squat was 290, I had a 255 good morning and this was right in line. These felt really good.
Squats: 130x4, 150x3, 175x3, 195x3, 215x3, 245x2x3. My form was really good on these, as was my depth. I was originally gonna do leg presses but decided that I should work on my problem . . . squats themselves. I even tried to do trap bar deads off a 3" block a la Westside for Skinny Bastards but it felt too small (or my ass is too big). So, squats it is. My lower back didn't do too bad and maybe it was the conditioning.
Cybex Leg Curls: 125x6, 150x1, 135x6, 160x1, 100x15. Hard, I think because of the arched back GMs.
Seated Rows: 120x6, 140x1, 130x6, 150x1, 100x15. Easier than last time, but it's always that 15 rep set that buries me.
No time for abs due to all the testing. But it was a good session. I'll have my squats even better than last time.
Squats: 130x4, 150x3, 175x3, 195x3, 215x3, 245x2x3. My form was really good on these, as was my depth. I was originally gonna do leg presses but decided that I should work on my problem . . . squats themselves. I even tried to do trap bar deads off a 3" block a la Westside for Skinny Bastards but it felt too small (or my ass is too big). So, squats it is. My lower back didn't do too bad and maybe it was the conditioning.
Cybex Leg Curls: 125x6, 150x1, 135x6, 160x1, 100x15. Hard, I think because of the arched back GMs.
Seated Rows: 120x6, 140x1, 130x6, 150x1, 100x15. Easier than last time, but it's always that 15 rep set that buries me.
No time for abs due to all the testing. But it was a good session. I'll have my squats even better than last time.
Friday, October 07, 2005
225!!!
Farmers Walk: walked with a 100 lbs dumbbell in each hand from one end of the gym to the other. Not on purpose, mind you, but to get the DBs over to the bench.
1 Board Press w/Light Bands: Should have called this the Phone Book Press. Did not have a board but I grabbed a 1.5 inch thick phone book from work, strapped it to my chest using Dr. Squat's Back Raise Harness (If he only knew . . . ), and went at it. 45x3, 65x3, 85x3, 105x3, 125x3. Thought I needed a little more tension at the bottom and the wrapping the band around the dumbbell was becoming a pain, so . . . . .
Farmers Walk: walked with a 115 lbs dumbbell in each hand from one end of the gym to the other. Not on purpose, mind you, but to get the DBs over to the bench to spread out the choke.
1 Board Press w/Light Bands: 135x2, 155x1, 185x1, 195x0. Now, I think I had too much tension at the bottom. 185 made me huff and puff. 195, ergo, was no go. After that, though, I felt really inspired. So, I took the bands and the phone book off.
Flat Bench Press: 205x2 (My tightness wasn't there on the first rep but I found it on the second). I rested for 3 minutes, I loaded 225 on the bar, and went through all the steps in my head. Including my leg drive which was too loose on the first rep of 205 but found on that second rep. I racked it and it felt easy. Once I got it down I turned it on: Sure enough, once I got that bar a few inches off the chest I was able to drive it up. Not fast, but steady. 2 big boy wheels down. Now, will I get my 240 goal?
Since setup issues consumed my time, and we have Monday off for Columbus Day, I'll do the rest of my workout on Tuesday, but use the Nautilus Bench for higher reps vice the regular bench as my main movement, and do legs Wednesday.
1 Board Press w/Light Bands: Should have called this the Phone Book Press. Did not have a board but I grabbed a 1.5 inch thick phone book from work, strapped it to my chest using Dr. Squat's Back Raise Harness (If he only knew . . . ), and went at it. 45x3, 65x3, 85x3, 105x3, 125x3. Thought I needed a little more tension at the bottom and the wrapping the band around the dumbbell was becoming a pain, so . . . . .
Farmers Walk: walked with a 115 lbs dumbbell in each hand from one end of the gym to the other. Not on purpose, mind you, but to get the DBs over to the bench to spread out the choke.
1 Board Press w/Light Bands: 135x2, 155x1, 185x1, 195x0. Now, I think I had too much tension at the bottom. 185 made me huff and puff. 195, ergo, was no go. After that, though, I felt really inspired. So, I took the bands and the phone book off.
Flat Bench Press: 205x2 (My tightness wasn't there on the first rep but I found it on the second). I rested for 3 minutes, I loaded 225 on the bar, and went through all the steps in my head. Including my leg drive which was too loose on the first rep of 205 but found on that second rep. I racked it and it felt easy. Once I got it down I turned it on: Sure enough, once I got that bar a few inches off the chest I was able to drive it up. Not fast, but steady. 2 big boy wheels down. Now, will I get my 240 goal?
Since setup issues consumed my time, and we have Monday off for Columbus Day, I'll do the rest of my workout on Tuesday, but use the Nautilus Bench for higher reps vice the regular bench as my main movement, and do legs Wednesday.
Wednesday, October 05, 2005
Wk3: Squat Day - - - Humbled
Out of curiosity, partly because of a question John McDonald asked and partly out of suspicion that my squat workouts were stale, I skipped speed day and just tested squat. I worked up to a slow 275, and failed at 295 (I'm normally good for a 330 single). It was depressing but rather than mope, I analyzed the situation.
The guy who spotted me said that I got below parallel depth on 275 and slowly came up out of the hole but the lift was solid. At 295, I hit depth and he said that my legs looked game but the weight looked stuck. After getting him to explain, he confirmed my suspicion that my lower back had gotten weak: at the bottom, I could not drive the bar back and I had a hard time staying straight. How could this have happened?
At the core of my best and strongest squat periods were two full range erector movements: RDL and arched back good mornings. Last cycle, I did none of these and though I was deadlifting twice a week, it was partial range movements: ultrawide sumos (back was nearly erect) and rack pulls (back was at 45 degrees). Doing two box squats meant one day of not doing heavy weights, and there was no heavy back movement. My hams are no problem, but my lower back has become a liability I have to fix. Fast - - - I'm on it!!!
90 degree External Rotations (Done between squat sets):2x20x2, 4x15, 6x12, 8x12, 10x15, 12x12x2, 15x10, 20x4. Since I benched Monday, I did these today. 4 more reps at 20 lbs and I will have reached my target of 8 reps with 20 lbs.
Band GHR: 4 sets of 6.
T-Bar Rows: 120x6, 140x1, 130x6, 150x1, 95x15.
The guy who spotted me said that I got below parallel depth on 275 and slowly came up out of the hole but the lift was solid. At 295, I hit depth and he said that my legs looked game but the weight looked stuck. After getting him to explain, he confirmed my suspicion that my lower back had gotten weak: at the bottom, I could not drive the bar back and I had a hard time staying straight. How could this have happened?
At the core of my best and strongest squat periods were two full range erector movements: RDL and arched back good mornings. Last cycle, I did none of these and though I was deadlifting twice a week, it was partial range movements: ultrawide sumos (back was nearly erect) and rack pulls (back was at 45 degrees). Doing two box squats meant one day of not doing heavy weights, and there was no heavy back movement. My hams are no problem, but my lower back has become a liability I have to fix. Fast - - - I'm on it!!!
90 degree External Rotations (Done between squat sets):2x20x2, 4x15, 6x12, 8x12, 10x15, 12x12x2, 15x10, 20x4. Since I benched Monday, I did these today. 4 more reps at 20 lbs and I will have reached my target of 8 reps with 20 lbs.
Band GHR: 4 sets of 6.
T-Bar Rows: 120x6, 140x1, 130x6, 150x1, 95x15.
To Train A Boy
Band Chinup Day Yesterday. My son did not want to try the first set with one band because he felt like he didn't have it in him for a single, but he did the other 5 sets with two bands. He finally nailed seven reps with an underhand grip, on set 3. I had told him that he was resting in the bottom position too long (the pause at the top was fine) and that it was ok to not get a rep but that he could surprise himself if he tried. Sure enough, he surprised himself.
I got my one rep with one band with an underhand grip, then nailed 4 reps on every set but the last one - - - a one rep increase per those sets. Woo hoo!!!
I then taught my son how to do Bulgarian split squats on the park bench to build his legs, and he found out that they were not as easy as he thought they were (he wants strong legs for "jumps"). We got a late start and with homework and shower still to be done for him, wrapped it up. Ok, I tried something quick. I had him put a band over each shoulder and try to run for three sets of 3 while I held the bands. Of course, he couldn't - - - I kept telling him to dig in and push. Then, I took the bands off and asked him to sprint and he took off much to his surprise.
I got my one rep with one band with an underhand grip, then nailed 4 reps on every set but the last one - - - a one rep increase per those sets. Woo hoo!!!
I then taught my son how to do Bulgarian split squats on the park bench to build his legs, and he found out that they were not as easy as he thought they were (he wants strong legs for "jumps"). We got a late start and with homework and shower still to be done for him, wrapped it up. Ok, I tried something quick. I had him put a band over each shoulder and try to run for three sets of 3 while I held the bands. Of course, he couldn't - - - I kept telling him to dig in and push. Then, I took the bands off and asked him to sprint and he took off much to his surprise.
Tuesday, October 04, 2005
Casual Bench
I skipped Friday's DE squats because I had Navy PRT this past weekend. Maybe, if I was in better shape, I wouldn't have had to worry. My pushups improved to 41 because I used a closer grip, and I almost got 42 but lactic acid stopped me - - - I pushed for 10 seconds, then plopped on the floor in defeat. I had 56 situps, which was decent. But my run was the worst it had ever been at 15:20, which along with bodyfat killed me. I just don't run and it showed. I was run/ walking and had still coveredhalf of the 1.5 mile course in 6.5 minutes, so I knew I was already running it too fast. I walked a lot of the second half just exhausted, then sprinted like hell twice after the 1/4 mile mark, for naught. I'll start training the run very slowly until the spring time - - - enough of just getting by. I should be training that as hard as anything else I do. Shame on me.
Monday, I was paying for it. The sprints left my whole backside sore and tired (surprisingly, my quads weren't as bad.). I decided to just play with some bench ideas for 45 minutes instead. First, I set up the bands for the bench press and grabbed the pseudo two board. I opted to work up to a max using the bands vice sets of 3 or speedwork. Worked up to 215 bar weight. I will probably stay away from boards until this cycle is over, but I'm happy with the increased stability with heavy weight I now have. With the bands, its about 255-265 at the top and 235-245 when it hit the boards. This seems more useful than overloads, where I just hold it, but it's more work. Any ideas?
I worked up to 190 lbs on the Nautilus Bench Press, for the bottom. With my existing setup, the weight barely budges (very barely) and I have to push like hell to get it to go. One thought is to use these instead of the bench press to bring my bottom up. The other in consideration is to use the incline bench press, which really works the chest but I also want to push that lift over the 200 lbs barrier, a great motivator.
Monday, I was paying for it. The sprints left my whole backside sore and tired (surprisingly, my quads weren't as bad.). I decided to just play with some bench ideas for 45 minutes instead. First, I set up the bands for the bench press and grabbed the pseudo two board. I opted to work up to a max using the bands vice sets of 3 or speedwork. Worked up to 215 bar weight. I will probably stay away from boards until this cycle is over, but I'm happy with the increased stability with heavy weight I now have. With the bands, its about 255-265 at the top and 235-245 when it hit the boards. This seems more useful than overloads, where I just hold it, but it's more work. Any ideas?
I worked up to 190 lbs on the Nautilus Bench Press, for the bottom. With my existing setup, the weight barely budges (very barely) and I have to push like hell to get it to go. One thought is to use these instead of the bench press to bring my bottom up. The other in consideration is to use the incline bench press, which really works the chest but I also want to push that lift over the 200 lbs barrier, a great motivator.
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