Yesterday's workout - - - All Notation: Weight x reps x sets.
Lunchtime:
Hoist Assisted Neutral Grip Chinup: 97.5x10x6
Hammer ISO Row: 90x10x6
Evening (Giant set, 2 min rest after each set):
Conventional DL: 200x15x2
Assisted Dips (Purple Band): BWTx15x2
Assisted GHR (Purple Bands):BWTx15x2
Static Lunge: BWTx15x2
Assisted Chinups (Green Bands): BWTx8x2
Incline Curls: 15x15x2
30 minutes, Elliptical, Level 13.
This should have been Friday's workout. But Thursday's workout left my erectors sore and exhausted until Sunday, probably because the snatch grip deads left my back exhausted and the SSB squats finished the job (note to self: squats before deads!!!). I think I've found a nice way to get the fat off and teach my body to tolerate more lactic acid: because I was already exhausted from the giant sets, I spent most of my aerobic session above 170BPM and sucked wind.
This morning, I weighed in at 231. Hooray!!!
Tuesday, March 20, 2007
Friday, March 16, 2007
TBT Week 2 Workout 2
Since I had to train my son yesterday, I split this workout up and did part of it at lunch. Since I did deadlifts without doing squats first, I loaded 5 more pounds on the bar than planned and pulled it solidly (If Bzycki's formula is to be believed, I'm within 15 lbs of a 300 lbs snatch grip deadlift). I was also able to do DB Presses with 60 lbs for 8, which was one of my goals structurally for a bigger bench - - - the weight felt easy, even though my grip was fried from the deadlifting. Barbell curls were also up, since now I'm doing the worksets first (Biceps should be warm from the deads, right?!?). The squats were right on. Today is a break for me, my lower back muscles are fried.
Oh, I forgot to mention one of my little side projects. After doing dumbbell rows for the longest time, I switched to Hammer ISO Rows and The Hoist Assisted Neutral Grip Chinup since I wanted to lift bigger weight. My plan was to begin with Ian King's 6-1-6-1-10-15 rep wave then follow it up with sessions of 6 sets of 10, 10 sets of 3, 3 sets of 20, 5 sets of 12, 2 sets of 30, then 4 sets of 15 before starting over. The DB work had pushed up my Hammer Row from 115 to 130 and in two weeks of doing the heavy work I've pushed it up to 147.5 lbs. The Neutral Grip Chin work has also gone up, from 152 lbs to 162.5 lbs. The one good side effect of this is that two weeks ago, I was doing DB Rows for a 70 lbs single and now, I can do a 75 lbs triple.
Lunchtime:
Superset:
Snatch Grip Deadlift: 145x8, 185x8, 215x8x3
Incline DB Bench Press: 40x8, 50x8, 60x8x3
Superset:
16" Step Up: 20x8, 30x8, 40x8x3
Barbell Curls: 70x8x3, 60x8, 45x8
Evening:
Triset:
12" SSB Box Squat: 125x8, 145x8, 185x8x3
DB Upright Rows: 15x8, 20x8, 25x8x3
GHR: BWTx8x3. Added Monster Minis for the last two sets because I could only do 5 otherwise: 2 sets of 8.
Oh, I forgot to mention one of my little side projects. After doing dumbbell rows for the longest time, I switched to Hammer ISO Rows and The Hoist Assisted Neutral Grip Chinup since I wanted to lift bigger weight. My plan was to begin with Ian King's 6-1-6-1-10-15 rep wave then follow it up with sessions of 6 sets of 10, 10 sets of 3, 3 sets of 20, 5 sets of 12, 2 sets of 30, then 4 sets of 15 before starting over. The DB work had pushed up my Hammer Row from 115 to 130 and in two weeks of doing the heavy work I've pushed it up to 147.5 lbs. The Neutral Grip Chin work has also gone up, from 152 lbs to 162.5 lbs. The one good side effect of this is that two weeks ago, I was doing DB Rows for a 70 lbs single and now, I can do a 75 lbs triple.
Lunchtime:
Superset:
Snatch Grip Deadlift: 145x8, 185x8, 215x8x3
Incline DB Bench Press: 40x8, 50x8, 60x8x3
Superset:
16" Step Up: 20x8, 30x8, 40x8x3
Barbell Curls: 70x8x3, 60x8, 45x8
Evening:
Triset:
12" SSB Box Squat: 125x8, 145x8, 185x8x3
DB Upright Rows: 15x8, 20x8, 25x8x3
GHR: BWTx8x3. Added Monster Minis for the last two sets because I could only do 5 otherwise: 2 sets of 8.
Monday, March 12, 2007
TBT Week 2 Workout 1
All Notation: Weight x Reps x Sets. No rest until the end of the set, then it is 60 seconds rest.
Triset:
13" Front Box Squats: 100x5, 140x5, 175x5x3. Just a 2.5% increase over last week.
Assisted Wide Grip Pullups (Purple/Monster Mini Band): BWTx5x5
GHR: BWTx5x5
Superset:
Sumo Deadlift: 145x5, 195x5, 240x5x3
Incline Blast Strap Pushups (Paused): BWTx6x5. The 240 felt easier than last week's 235. I always run out of steam on the last two sets and have to psych myself up to finish. Call me a masochist but there's a reason why I do sumos after the triset of front squats/pull/GHR: I want my hips to reach deep when all else is gone. Then my deadlift will go up.
Superset:
15" Lateral Step Up: 15x5, 20x5, 30x5x3
DB Hammer Curls: 35x5x3, 25x5, 20x5. Last time, it was hard to complete the heaviest sets at the end for the hammer curls, so I did the heaviest ones first.
Triset:
13" Front Box Squats: 100x5, 140x5, 175x5x3. Just a 2.5% increase over last week.
Assisted Wide Grip Pullups (Purple/Monster Mini Band): BWTx5x5
GHR: BWTx5x5
Superset:
Sumo Deadlift: 145x5, 195x5, 240x5x3
Incline Blast Strap Pushups (Paused): BWTx6x5. The 240 felt easier than last week's 235. I always run out of steam on the last two sets and have to psych myself up to finish. Call me a masochist but there's a reason why I do sumos after the triset of front squats/pull/GHR: I want my hips to reach deep when all else is gone. Then my deadlift will go up.
Superset:
15" Lateral Step Up: 15x5, 20x5, 30x5x3
DB Hammer Curls: 35x5x3, 25x5, 20x5. Last time, it was hard to complete the heaviest sets at the end for the hammer curls, so I did the heaviest ones first.
Friday, March 09, 2007
TBT Week 1 Workout 3
This workout was done as two giant sets, with 2 minutes rest after each one. Arched back good mornings was to be the next to last exercise, but high rep deadlifts killed that idea fast. I was going to do the chinups to 15 reps using rest pause but after 8 reps (and the deadlifts), I had no pull left.
Conventional DL: 195x15x2
Assisted Dips (Purple Band): BWTx15x2
Assisted GHR (Purple+Monster Mini Bands):BWTx15x2
Static Lunge: BWTx15x2
Assisted Chinups (Green Bands): BWTx8x2
Incline Curls: 15x15x2
Conventional DL: 195x15x2
Assisted Dips (Purple Band): BWTx15x2
Assisted GHR (Purple+Monster Mini Bands):BWTx15x2
Static Lunge: BWTx15x2
Assisted Chinups (Green Bands): BWTx8x2
Incline Curls: 15x15x2
Thursday, March 08, 2007
TBT Week 1 Workout 2
TRISET:
12" SSB Box Squat: 120x8, 145x8, 180x8x3
DB Upright Rows: 15x8, 20x8, 25x8x3
Assisted GHR (Monster Mini Band): 5 sets of 8 (75 seconds rest)
SUPERSET:
Snatch Grip Deadlift: 135x8, 165x8, 205x8x3
Incline DB Bench Press: 35x8, 45x8, 55x8x3 (75 seconds rest)
SUPERSET:
16" Step Up: 12x8, 25x8, 35x8x3
Barbell Curls: 45x8, 55x8, 65x8 (75 seconds rest)
Am trying to get the first 4 weeks done by March 27, which would be 2 days before I measure and gives me rest time until the PRT. That's a workout every other day. We'll see how that goes, considering how demanding this setup is right now. Surprises: 55 lbs DBs felt light for the incline presses, and the snatch grip deadlifts felt ok - - - I think the squats warmed me up. AS for the squats, what I need most from that depth is pop: Once I turn my muscles on, it's more like a gradual launch. Something I could fix with speed work and accomodating resistance, but that'll be later.
12" SSB Box Squat: 120x8, 145x8, 180x8x3
DB Upright Rows: 15x8, 20x8, 25x8x3
Assisted GHR (Monster Mini Band): 5 sets of 8 (75 seconds rest)
SUPERSET:
Snatch Grip Deadlift: 135x8, 165x8, 205x8x3
Incline DB Bench Press: 35x8, 45x8, 55x8x3 (75 seconds rest)
SUPERSET:
16" Step Up: 12x8, 25x8, 35x8x3
Barbell Curls: 45x8, 55x8, 65x8 (75 seconds rest)
Am trying to get the first 4 weeks done by March 27, which would be 2 days before I measure and gives me rest time until the PRT. That's a workout every other day. We'll see how that goes, considering how demanding this setup is right now. Surprises: 55 lbs DBs felt light for the incline presses, and the snatch grip deadlifts felt ok - - - I think the squats warmed me up. AS for the squats, what I need most from that depth is pop: Once I turn my muscles on, it's more like a gradual launch. Something I could fix with speed work and accomodating resistance, but that'll be later.
Monday, March 05, 2007
TBT Week1 Workout 1
My past two weeks have been spent still doing HIIT aerobics, testing on a lot of lifts, and just trying to find out what I wanted to do. Originally, I wanted to do a fat burning program but because of the way the Navy does bodyfat mesurements (which benefits those with a big neck), I didn't want to risk losing any mass. So I chose TBT again. Having accomplished a lot of my structural balance goals (Except biceps: for a 215 bench, my preacher curl should be 92 lbs but I'm now only 12 lbs away), I'm throwing my effort into getting my front squat as close to 85% of my back squat (I'm close, but not close enough), improving my pushups and biceps, and my low end deadlift. No ab work, so they can shrink. I learned from the error of my last great front squat work and the last TBT that I must do hip GHR work to keep my back squat strong, so I'm doing a lot of sumo DL work with a lot of weight, GHRs/unilateral leg work three times a week, and 12" box squat work once a week to maintain. To help me get leaner quicker, most of the workouts will be done in superset pairs, with no rest until after the last exercise of that pair. That might be a plateau buster for me: I'm stuck at 232.5 lbs. Right now, I have a 17.25 inch neck and a 41 inch waist so I either need an 18 inch neck with a 40 inch waist or a 17.5 inch neck with a 39 inch waist. The last might be more realistic.
TRISET:
13" Front Box Squat: 95x5, 135x5, 170x5x3
Band Assisted Wide Grip Pullup (Green Band): 5 sets of 5
GHR: BWT x 8 x 5 (60 seconds rest)
SUPERSET:
Sumo Deadlift: 145x5, 195x5, 235x5x3
Blast Strap Pushups (Feet raised 6"): 5 sets of 5 (60 seconds rest)
SUPERSET:
15" Lateral Step Up: 15x5, 20x5, 25x5x3
DB Hammer Curls: 15x5, 25x5, 35x5x3 (60 seconds rest)
This workout was just plain hard. Not so much the weight in itself but the cardio portion it turned into. Didn't help that the first triset took all my important DL muscles out, either: the second superset left me winded. On the plus side, this may be what I need - - - the better I get at clearing the lactic acid out, the better shape I will be in for the hard and easy stuff. Until I do, however, I have to swallow 7 more weeks of this!!!
TRISET:
13" Front Box Squat: 95x5, 135x5, 170x5x3
Band Assisted Wide Grip Pullup (Green Band): 5 sets of 5
GHR: BWT x 8 x 5 (60 seconds rest)
SUPERSET:
Sumo Deadlift: 145x5, 195x5, 235x5x3
Blast Strap Pushups (Feet raised 6"): 5 sets of 5 (60 seconds rest)
SUPERSET:
15" Lateral Step Up: 15x5, 20x5, 25x5x3
DB Hammer Curls: 15x5, 25x5, 35x5x3 (60 seconds rest)
This workout was just plain hard. Not so much the weight in itself but the cardio portion it turned into. Didn't help that the first triset took all my important DL muscles out, either: the second superset left me winded. On the plus side, this may be what I need - - - the better I get at clearing the lactic acid out, the better shape I will be in for the hard and easy stuff. Until I do, however, I have to swallow 7 more weeks of this!!!
Thursday, February 15, 2007
2007 Virtual Meet: February 09
I had military work on the 10th and 11th so the only real day available to me was the 9th. After work and making sure the family was fed, that meant starting the lifting at about 9:30 PM Pacific Time. Since I have no real friends nearby and my wife was manning the camera, I had to make sure the pins were set on the rack. But despite all this, I was hyped and ready to go. What I will write will get revised when the results get published on Virtualmeet.net: I know about some of the lifts passing and am waiting on the others.
I warmed up with a 5-3-1-1 rep progression for a warmup, using a 13" box touch and go to get my depth dialed in the squat and 5 minute rest periods. After a final warmup set at 255, I went for a 295 opener and sunk it. The 315 went, too, but was tougher as I might have held it at the bottom too long to 1.) make sure I got depth and 2.) to make sure I didn't hit the pins. I bombed on my final attempt at 330 lbs, I just couldn't rise with it. No surprise there, really: with a 30 lbs carryover, my 14" box squat the Saturday prior hinted at a 315 max. I'm back to where I was and can now build from there.
I went 1 for 3 on the bench. My first attempt at 215 was well controlled, paused, and pressed ( I was happy, since I haven't been training with a pause.). I had nothing left to lift 225 on my second attempt. The third attempt was disqualified for two reasons: 1.) I had gone down in weight to 220, and I was told you can't go down on an attempt (that had never occurred to me) and 2.) the bar hit the left pin because I couldn't fully control the descent. In retrospect, I should have set my attempts at 210, 220, and 225 but now I know.
I'm gonna guess and say that I went 3 for 3 on deadlifts, since Kris told me that my deadlifts were smooth. I decided to pull conventional since I can pull more this way, and felt that the snatch grip deadlift/front squat work I have been doing would lend itself to a better conventional deadlift. Since I haven't been training this way, I based my first attempt on my squat and opened with 315, and that was easy. 345 also went up quickly. My wife (cameraperson) wanted to get to bed and I had to get up early in the morning to drive to work so I took my 365 third attempt 2 miinutes after my 2nd attempt. I put my all into this one, and got it: the most I have ever deadlifted is 400 super slow, and this was my fastest 365 ever. I think I've found what works for me for the DL: lots of GHRs and upper back work, twice a week deadlifting, snatch grip work, and front squats.
I'll post the videos as soon as Kris gives me the final word and a link. This was lots of fun and I can't wait for the next one.
I warmed up with a 5-3-1-1 rep progression for a warmup, using a 13" box touch and go to get my depth dialed in the squat and 5 minute rest periods. After a final warmup set at 255, I went for a 295 opener and sunk it. The 315 went, too, but was tougher as I might have held it at the bottom too long to 1.) make sure I got depth and 2.) to make sure I didn't hit the pins. I bombed on my final attempt at 330 lbs, I just couldn't rise with it. No surprise there, really: with a 30 lbs carryover, my 14" box squat the Saturday prior hinted at a 315 max. I'm back to where I was and can now build from there.
I went 1 for 3 on the bench. My first attempt at 215 was well controlled, paused, and pressed ( I was happy, since I haven't been training with a pause.). I had nothing left to lift 225 on my second attempt. The third attempt was disqualified for two reasons: 1.) I had gone down in weight to 220, and I was told you can't go down on an attempt (that had never occurred to me) and 2.) the bar hit the left pin because I couldn't fully control the descent. In retrospect, I should have set my attempts at 210, 220, and 225 but now I know.
I'm gonna guess and say that I went 3 for 3 on deadlifts, since Kris told me that my deadlifts were smooth. I decided to pull conventional since I can pull more this way, and felt that the snatch grip deadlift/front squat work I have been doing would lend itself to a better conventional deadlift. Since I haven't been training this way, I based my first attempt on my squat and opened with 315, and that was easy. 345 also went up quickly. My wife (cameraperson) wanted to get to bed and I had to get up early in the morning to drive to work so I took my 365 third attempt 2 miinutes after my 2nd attempt. I put my all into this one, and got it: the most I have ever deadlifted is 400 super slow, and this was my fastest 365 ever. I think I've found what works for me for the DL: lots of GHRs and upper back work, twice a week deadlifting, snatch grip work, and front squats.
I'll post the videos as soon as Kris gives me the final word and a link. This was lots of fun and I can't wait for the next one.
Tuesday, February 06, 2007
SOB Training/Perfect 10
Perfect 10 (Week 2 Workout 1):
DB Shoulder Presses: 55x3x7
DB Rows (Elbows Out): 55x3x7
Preacher Curls: 65x3x7
GHR (Monster Minis on front hooks for resistance): 4 sets of 3
GHR (BWT+10 lbs): 2 sets of 3
GHR (BWT only): 1 set of 3
SOB Training (Day11):
14" SSB Box Squat: 115x15, 145x15, 155x15, 130x15.
Seated Cable Rows: 80x15x4
Close Grip Pause Pushups" BWTx15x4
Lateral Step Ups: BWTx15, 10x15,15x15, 20x15
Whether this cycle is finished in February or not (I will try to finish it), I will wrap it up on February 28 so as to throw myself into a fat burning weightlifting cycle. My next lifting day is the Virtual Meet.
DB Shoulder Presses: 55x3x7
DB Rows (Elbows Out): 55x3x7
Preacher Curls: 65x3x7
GHR (Monster Minis on front hooks for resistance): 4 sets of 3
GHR (BWT+10 lbs): 2 sets of 3
GHR (BWT only): 1 set of 3
SOB Training (Day11):
14" SSB Box Squat: 115x15, 145x15, 155x15, 130x15.
Seated Cable Rows: 80x15x4
Close Grip Pause Pushups" BWTx15x4
Lateral Step Ups: BWTx15, 10x15,15x15, 20x15
Whether this cycle is finished in February or not (I will try to finish it), I will wrap it up on February 28 so as to throw myself into a fat burning weightlifting cycle. My next lifting day is the Virtual Meet.
Sunday, February 04, 2007
SOB Training: Workout 5
All Notation: Weights x reps x sets.
Last heavy workout before the Virtual Meet. My goal, aside from the workout, was to test squat and get an idea for attempts. I do educated guesses most of the time but felt like this time I wanted to go and see where I really stood.
Flat Bench Press w/1 pair of chains: 105x5, 125x5, 145x5, 165x5x6. The first 3 sets were hard, then it got easier. Part of that was getting my leg drive down pat, the other I don't know. I might train this way until SOB is over. SOB has one leave a few in the tank rather than go to failure; I'm gonna fill the tank with a little chain.
14" SSB Bar Squat: 135x5, 165x5, 195x5, 225x5, 255x5, 285x1 (PR), 215x5x3. Considering that I have a 30 lbs carryover from box to free bar, I might be looking at a 315 final attempt. But 285 almost felt like it was gonna crush me. Of course, that's the SSB bar at work. But I know that I'm gonna have to hold this one up with nothing, not even a Manta Ray, for the meet. I'm hoping all the deadlifts and back work make for a nice little shelf.
Chinups (Green Band): 6 sets of 5.
Snatch Grip DL: 215x5x6. With all the squatting, I skipped the warmups and added 10 pounds to the bar. Supersetted the SGDL and chinups so I could hurry and shower and catch the Super Bowl. That, and I was just beat. I'll probably pull conventional for the meet, and I'll probably wing it. I don't know my carryover from the SGDL to conventional. Since I can pull a 265 double with a snatch grip, I'll probably open with 295 and go from there.
After dinner nutrition consisted of Kentucky Fried Chicken and beer. Yummy!!!!
Last heavy workout before the Virtual Meet. My goal, aside from the workout, was to test squat and get an idea for attempts. I do educated guesses most of the time but felt like this time I wanted to go and see where I really stood.
Flat Bench Press w/1 pair of chains: 105x5, 125x5, 145x5, 165x5x6. The first 3 sets were hard, then it got easier. Part of that was getting my leg drive down pat, the other I don't know. I might train this way until SOB is over. SOB has one leave a few in the tank rather than go to failure; I'm gonna fill the tank with a little chain.
14" SSB Bar Squat: 135x5, 165x5, 195x5, 225x5, 255x5, 285x1 (PR), 215x5x3. Considering that I have a 30 lbs carryover from box to free bar, I might be looking at a 315 final attempt. But 285 almost felt like it was gonna crush me. Of course, that's the SSB bar at work. But I know that I'm gonna have to hold this one up with nothing, not even a Manta Ray, for the meet. I'm hoping all the deadlifts and back work make for a nice little shelf.
Chinups (Green Band): 6 sets of 5.
Snatch Grip DL: 215x5x6. With all the squatting, I skipped the warmups and added 10 pounds to the bar. Supersetted the SGDL and chinups so I could hurry and shower and catch the Super Bowl. That, and I was just beat. I'll probably pull conventional for the meet, and I'll probably wing it. I don't know my carryover from the SGDL to conventional. Since I can pull a 265 double with a snatch grip, I'll probably open with 295 and go from there.
After dinner nutrition consisted of Kentucky Fried Chicken and beer. Yummy!!!!
Friday, February 02, 2007
The Week in Review
This was a chaotic week for working out, too many things popping up at odd times. But it was a good week.
Sunday:
This was all I had time for, or my lazy ass should have gotten up. I tested up to a 205 double and a 215 single, 5 lbs better than last time. Needed to pause the 215 longer, though, for this meet. I might take 205 for a second attempt at the Virtual Meet. I want to go for broke at 225 but we will see.
Monday:
Perfect 10 for lunch:
DB Shoulder Press: 45x10x3
DB Rows (Elbows Out): 45x10x3
Preacher Curls: 50x10x3
GHR in the evening(Purple Band): 3 sets of 10
Tested the Snatch Grip DL at lunch: 135x3, 160x3, 185x3, 215x3, 245x3, 265x2 (PR). Last two sets were done with an alternating grip. Then I did 7 sets of 3 at 230 lbs in the evening. I may have myself a 300 lbs SGDL at the end of SOB.
Tuesday:
Did nothing. With the overtraining tightrope I'm walking just doing SOB, I should have known testing two lifts in two days would be a disaster. I'm so edgy and headachey right now.
Wednesday (SOB Training: Workout 3)
RDL: 115x30x2. No puking here. My hands were the first things to go: after the 22nd rep, my forearms were on fire and I could not hold on to the bar. Then my lower back and hams followed. Rest paused the rest using 5 second breaks.
Static Lunge: BWTx30x2. I should have done these sooner, I think they will definitely add something to my squat. I felt these in all the right places.
DB Rows (Elbows Out): 25x30x2.
Pushups: BWTx30x2. Hard at the end, especially with my back tired.
Thursday (SOB Training: Workout 4): Have a car service appointment on Friday in Tacoma (between the drive back and forth and waiting in traffic to cross the bridge, I bagged Fridays workout) and I want my last heavy day before the meet to be Sunday, so I moved Perfect 10 to Saturday and did workout 4.
14" Front Box Squat: 95x3, 115x3, 135x3, 155x3, 175x3, 195x2 (PR), then did 170x3x6.
Wide Grip Pullups (Green Band): 10 sets of 3
Dips (Monster Mini-Black Band): 10 sets of 3
Standing Barbell Curl: 75x3x10.
GHR (Tested band combinations):
BWT only: 8 reps
Black Bands: 10 reps
Purple Bands: 12 reps
Purple/Black Bands: 16 reps
Green Bands: 18 reps
Green/Black Bands: 22 reps
Green/Purple Bands: 25 reps
Green/Green Bands: 5 reps. I had nothing left at this point even with the band tension.
Today:
Who was I kidding with the excuses. Got up early and knocked out Perfect 10 minus the GHRs:
DB Shoulder Press: 55x5x5
DB Rows (Elbows Out): 55x5x5
Preacher Curls: 60x5x5
Sunday:
This was all I had time for, or my lazy ass should have gotten up. I tested up to a 205 double and a 215 single, 5 lbs better than last time. Needed to pause the 215 longer, though, for this meet. I might take 205 for a second attempt at the Virtual Meet. I want to go for broke at 225 but we will see.
Monday:
Perfect 10 for lunch:
DB Shoulder Press: 45x10x3
DB Rows (Elbows Out): 45x10x3
Preacher Curls: 50x10x3
GHR in the evening(Purple Band): 3 sets of 10
Tested the Snatch Grip DL at lunch: 135x3, 160x3, 185x3, 215x3, 245x3, 265x2 (PR). Last two sets were done with an alternating grip. Then I did 7 sets of 3 at 230 lbs in the evening. I may have myself a 300 lbs SGDL at the end of SOB.
Tuesday:
Did nothing. With the overtraining tightrope I'm walking just doing SOB, I should have known testing two lifts in two days would be a disaster. I'm so edgy and headachey right now.
Wednesday (SOB Training: Workout 3)
RDL: 115x30x2. No puking here. My hands were the first things to go: after the 22nd rep, my forearms were on fire and I could not hold on to the bar. Then my lower back and hams followed. Rest paused the rest using 5 second breaks.
Static Lunge: BWTx30x2. I should have done these sooner, I think they will definitely add something to my squat. I felt these in all the right places.
DB Rows (Elbows Out): 25x30x2.
Pushups: BWTx30x2. Hard at the end, especially with my back tired.
Thursday (SOB Training: Workout 4): Have a car service appointment on Friday in Tacoma (between the drive back and forth and waiting in traffic to cross the bridge, I bagged Fridays workout) and I want my last heavy day before the meet to be Sunday, so I moved Perfect 10 to Saturday and did workout 4.
14" Front Box Squat: 95x3, 115x3, 135x3, 155x3, 175x3, 195x2 (PR), then did 170x3x6.
Wide Grip Pullups (Green Band): 10 sets of 3
Dips (Monster Mini-Black Band): 10 sets of 3
Standing Barbell Curl: 75x3x10.
GHR (Tested band combinations):
BWT only: 8 reps
Black Bands: 10 reps
Purple Bands: 12 reps
Purple/Black Bands: 16 reps
Green Bands: 18 reps
Green/Black Bands: 22 reps
Green/Purple Bands: 25 reps
Green/Green Bands: 5 reps. I had nothing left at this point even with the band tension.
Today:
Who was I kidding with the excuses. Got up early and knocked out Perfect 10 minus the GHRs:
DB Shoulder Press: 55x5x5
DB Rows (Elbows Out): 55x5x5
Preacher Curls: 60x5x5
Thursday, January 25, 2007
Perfect 10: Week 1 Workout 2
All notation: weights x reps x sets
DB Shoulder Presses: 40x10x3
DB Rows (Elbows Out): 40x10x3
GHR (Purple Band): BWTx10x3
Preacher Curls: 45x10x3
DB Shoulder Presses: 40x10x3
DB Rows (Elbows Out): 40x10x3
GHR (Purple Band): BWTx10x3
Preacher Curls: 45x10x3
Wednesday, January 24, 2007
SOB Training: Week 1 Workout 2
I patterned the exercises after a setup in The New Rules of Lifting, since I'm doing a few exercises in Perfect 10 that were supposed to be done this workout. Still sore from Monday and stressed from today's workday, I was still raring to go.
All notation: weights x reps x sets (180 seconds rest between sets)
Barbell Squats: 115x30x2. Did I do 30 straight? Hell no. On set 1, I got to 20, took 5 seconds rest, got 5, then another 5 seconds, then got the last 5. I have never done a 30 rep set of squats: After 20, I was so out of breath it felt like the bar wouldn't let me breathe any more. I puked after both sets, I think I've discovered a new mortal enemy!!!
Seated Cable Rows: 60x30x2.
Close Grip Pushups: BWTx30x2
Supine Hip Extension: BWTx30x2
Lateral Step-ups: BWTx30x2. A lot easier than 30 rep squats, at least on my stomach. My ass and hips were hammered.
Twisting Situps: BWTx30x2
Was gonna do HIIT, but had my son's basketball game to go to. Though, I would have needed major motivation for that.
All notation: weights x reps x sets (180 seconds rest between sets)
Barbell Squats: 115x30x2. Did I do 30 straight? Hell no. On set 1, I got to 20, took 5 seconds rest, got 5, then another 5 seconds, then got the last 5. I have never done a 30 rep set of squats: After 20, I was so out of breath it felt like the bar wouldn't let me breathe any more. I puked after both sets, I think I've discovered a new mortal enemy!!!
Seated Cable Rows: 60x30x2.
Close Grip Pushups: BWTx30x2
Supine Hip Extension: BWTx30x2
Lateral Step-ups: BWTx30x2. A lot easier than 30 rep squats, at least on my stomach. My ass and hips were hammered.
Twisting Situps: BWTx30x2
Was gonna do HIIT, but had my son's basketball game to go to. Though, I would have needed major motivation for that.
Tuesday, January 23, 2007
Perfect 10: Week 1 Workout 1
All notation: weights x reps x sets
DB Shoulder Presses: 55x3x6
DB Rows (Elbows Out): 55x3x6
GHR: (BWT+10)x3x6
Preacher Curls: 65x3x6
DB Shoulder Presses: 55x3x6
DB Rows (Elbows Out): 55x3x6
GHR: (BWT+10)x3x6
Preacher Curls: 65x3x6
Monday, January 22, 2007
SOB Training: Week 1 Workout 1
Yesterday, I abandoned TBT and decided instead on Chad Waterbury's SOB Training program. The reasons for this? I had already done this program and just could not get motivated to do this again. Also, I was plateaued at 233 lbs and felt I need a "buster". Lastly, after emails from Kris and John McDonald, I realized that I also had a jones for big weight and lots of it. As much as I have to train for PRTs, I have weightlifting goals (like a 300 bench) that I can't keep abandoning.
This program combines two elements and is trained every other day for 32 days. 2 out of every 4 lifting days are heavy with high volume (10x3, 12x2, 6x5 at 5-8RM) and the other two are low weight and high rep (4x15, 3x20, 2x30, 1x50 at 18-50RM). Since there is no room for much else and I've been putting in a lot of GHR work, I'm restarting Perfect 10 and am adding GHRs as a third movement, since I can do those a lot without feeling drained.
Here goes.
Lunchtime:
HIIT Aerobics (Elliptical: Level 18 for work sets a,d Level 9 for active rest): 4 rounds
Evening:
Flat Bench Press: 105x3, 145x3, 175x3x10. Reps weren't very explosive but good and steady. Felt good even mentally to have something heavy in my hands, to strain.
Chinups (Green Band): 10 sets of 3
14" SSB Box Squat: Tested first to 195x3 and 225x3 then a 2RM at 255. After converting that to a 262 1RM (Brzycki's Formula), did 225x3x8 to get my 10 sets at 85% 1RM.
Snatch Grip Deadlifts: warmed up from the SSB squats, I loaded up the bar to 245 lbs and pulled a 2 RM with it. Converted that to a 252 1RM, then pulled 215x3x9.
I'm seriously motivated after this.
This program combines two elements and is trained every other day for 32 days. 2 out of every 4 lifting days are heavy with high volume (10x3, 12x2, 6x5 at 5-8RM) and the other two are low weight and high rep (4x15, 3x20, 2x30, 1x50 at 18-50RM). Since there is no room for much else and I've been putting in a lot of GHR work, I'm restarting Perfect 10 and am adding GHRs as a third movement, since I can do those a lot without feeling drained.
Here goes.
Lunchtime:
HIIT Aerobics (Elliptical: Level 18 for work sets a,d Level 9 for active rest): 4 rounds
Evening:
Flat Bench Press: 105x3, 145x3, 175x3x10. Reps weren't very explosive but good and steady. Felt good even mentally to have something heavy in my hands, to strain.
Chinups (Green Band): 10 sets of 3
14" SSB Box Squat: Tested first to 195x3 and 225x3 then a 2RM at 255. After converting that to a 262 1RM (Brzycki's Formula), did 225x3x8 to get my 10 sets at 85% 1RM.
Snatch Grip Deadlifts: warmed up from the SSB squats, I loaded up the bar to 245 lbs and pulled a 2 RM with it. Converted that to a 252 1RM, then pulled 215x3x9.
I'm seriously motivated after this.
Week 2 of Perfect 10
07JAN14: Day 1 (70 seconds rest between sets)(weight x reps x sets):
DB Rows (Elbows Out): 50x3x7
DB Shoulder Presses: 50x3x7. Like torture at the end. Come to think of it, heavy reps were always this way in the past so this may be exactly what I needed.
07JAN15: Day 2 (180 seconds rest between sets)
DB Rows (Elbows Out): 25x25x2
DB Shoulder Presses: 25x25x2. I barely made the first set, it burned. The second set: Made 16 reps, rested 5 seconds, did 5 reps, rested 5 seconds, did, 4 reps.
07JAN16: Day 3 (120 seconds rest between sets)
Was at the gym at Bangor because my son wanted to get some basketball practice in. My friend Desi was there so with the Virtual Meet on the horizon, I decided to test my bench using a one second pause, a spotter, and him watching my body.
Flat Bench Press: Worked up to a 175 for 5 reps, rested for 5 minutes.
1st attempt: 210. Got it slow but steady and clean. 5 minutes rest.
2nd attempt: 225. Desi called me on it. Ass came off the bench slightly and couldn't lock it at the top. Rested 5 minutes.
3rd attempt: 225. Ass came off again and I was too gassed to get it past the halfway point. I have my work cut out for me. Maybe, TBT might not be the thing to do. Need to handle the heavy stuff more often.
T-Bar Row: Worked up to a 140 triple.
Then I did the Perfect 10 thing:
DB Rows (Elbows Out): 35x10x4
DB Shoulder Presses: 35x10x4. It could be the program, or having gotten my CNS amped. But this was easier than last week. Maybe, I could have done 40x10x4!!!
07JAN18: Day 4 (90 seconds rest between sets)
DB Rows (Elbows Out): 45x5x6
DB Shoulder Presses: 45x5x6. This day, too, felt easier. I'm really digging the high frequency stuff for hypertrophy.
DB Rows (Elbows Out): 50x3x7
DB Shoulder Presses: 50x3x7. Like torture at the end. Come to think of it, heavy reps were always this way in the past so this may be exactly what I needed.
07JAN15: Day 2 (180 seconds rest between sets)
DB Rows (Elbows Out): 25x25x2
DB Shoulder Presses: 25x25x2. I barely made the first set, it burned. The second set: Made 16 reps, rested 5 seconds, did 5 reps, rested 5 seconds, did, 4 reps.
07JAN16: Day 3 (120 seconds rest between sets)
Was at the gym at Bangor because my son wanted to get some basketball practice in. My friend Desi was there so with the Virtual Meet on the horizon, I decided to test my bench using a one second pause, a spotter, and him watching my body.
Flat Bench Press: Worked up to a 175 for 5 reps, rested for 5 minutes.
1st attempt: 210. Got it slow but steady and clean. 5 minutes rest.
2nd attempt: 225. Desi called me on it. Ass came off the bench slightly and couldn't lock it at the top. Rested 5 minutes.
3rd attempt: 225. Ass came off again and I was too gassed to get it past the halfway point. I have my work cut out for me. Maybe, TBT might not be the thing to do. Need to handle the heavy stuff more often.
T-Bar Row: Worked up to a 140 triple.
Then I did the Perfect 10 thing:
DB Rows (Elbows Out): 35x10x4
DB Shoulder Presses: 35x10x4. It could be the program, or having gotten my CNS amped. But this was easier than last week. Maybe, I could have done 40x10x4!!!
07JAN18: Day 4 (90 seconds rest between sets)
DB Rows (Elbows Out): 45x5x6
DB Shoulder Presses: 45x5x6. This day, too, felt easier. I'm really digging the high frequency stuff for hypertrophy.
Sunday, January 14, 2007
Perfect 10: Week 1 Workout 3
HIIT Aerobics (Elliptical): 3 hard rounds
DB Shoulder Presses: 45x5x5
DB Rows (Elbows Out): 45x5x5
Week 2 of both starts tomorrow: I'm practically recovered and am raring to go. I'm also back at 232.5 lbs from 3 weeks ago. My goal at the end of this and TBT in 8 weeks is mid 220s bodyweight, 240 bench, 285 snatch grip DL, 260 front squat.
DB Shoulder Presses: 45x5x5
DB Rows (Elbows Out): 45x5x5
Week 2 of both starts tomorrow: I'm practically recovered and am raring to go. I'm also back at 232.5 lbs from 3 weeks ago. My goal at the end of this and TBT in 8 weeks is mid 220s bodyweight, 240 bench, 285 snatch grip DL, 260 front squat.
Friday, January 12, 2007
TBT: Week 1 Workout 3
HIIT Aerobics (Elliptical): 3 hard rounds
Close Grip Pushups: BWTx15x2
GHR (Green Bands): 2 sets of 15
Reverse Curls: 35x15x2
Snatch Grip DL: 125x15x2. As if the high reps weren't hard enough, the 35s made for an even longer pull.
14" Front Box Squat: 90x15x2.
My wife, son, his best friend and I went to the gym on Bangor base. While they played basketball, I supervised my wife's workout and jumped in a few times on some stuff.
15 minutes steady state aerobics.
Hoist Assisted Neutral Grip Chinup (BWT 237.4): 77.4x15, 87.4x11, 97.4x10, 107.4x8, 77.4x15.
Close Grip Pushups: BWTx15x2
GHR (Green Bands): 2 sets of 15
Reverse Curls: 35x15x2
Snatch Grip DL: 125x15x2. As if the high reps weren't hard enough, the 35s made for an even longer pull.
14" Front Box Squat: 90x15x2.
My wife, son, his best friend and I went to the gym on Bangor base. While they played basketball, I supervised my wife's workout and jumped in a few times on some stuff.
15 minutes steady state aerobics.
Hoist Assisted Neutral Grip Chinup (BWT 237.4): 77.4x15, 87.4x11, 97.4x10, 107.4x8, 77.4x15.
Thursday, January 11, 2007
Last Two Days
All Notation: Weights x reps x sets
TBT: Week 1 Workout 2 (07JAN10)
HIIT Aerobics (Elliptical): 3 rounds hard
Dips (Test RMs): 15 reps with a green band, 8 with a purple band, 3 with a black band.
Dips (Work sets): 2 sets of 8 with a purple band
14" Front Box Squat: 85x8, 115x8, 135x8. Not easy.
Snatch Grip DL: 135x8, 155x8, 175x8x3. The last set had to be paused at the 5th rep due to my grip giving out. I love what these do for my back and grip, and I suppose my regular deadlift will be like cake afterwards. But this really is one looooong-ass pull!!!
GHR (Test RMs): 15 reps with a green band, 9 with a purple band, 6 with a black band.
GHR (Work sets): 2 sets of 8 with a purple band
Chinups (Green Band): 5x5. We did not get to the gym as we would have wanted because of snow and icy roads so instead of 3 sets of 8 on the Hoist, I got my 24+ reps this way.
Barbell Curls: 65x8x3.
For every workout Chins, GHR, 14" Front Box Squat, and Snatch Grip DL will stay the same except for the rep schemes. My GHR and biceps got better last time I did this so I'm hoping for the same this way. Should get me pretty lean, too, and conditioned. We'll see the results in 8 weeks.
Perfect 10: Week 1 Workout 2 (07JAN11)
DB Shoulder Presses: 35x10x3
DB Rows (Elbows Out): 35x10x3
TBT: Week 1 Workout 2 (07JAN10)
HIIT Aerobics (Elliptical): 3 rounds hard
Dips (Test RMs): 15 reps with a green band, 8 with a purple band, 3 with a black band.
Dips (Work sets): 2 sets of 8 with a purple band
14" Front Box Squat: 85x8, 115x8, 135x8. Not easy.
Snatch Grip DL: 135x8, 155x8, 175x8x3. The last set had to be paused at the 5th rep due to my grip giving out. I love what these do for my back and grip, and I suppose my regular deadlift will be like cake afterwards. But this really is one looooong-ass pull!!!
GHR (Test RMs): 15 reps with a green band, 9 with a purple band, 6 with a black band.
GHR (Work sets): 2 sets of 8 with a purple band
Chinups (Green Band): 5x5. We did not get to the gym as we would have wanted because of snow and icy roads so instead of 3 sets of 8 on the Hoist, I got my 24+ reps this way.
Barbell Curls: 65x8x3.
For every workout Chins, GHR, 14" Front Box Squat, and Snatch Grip DL will stay the same except for the rep schemes. My GHR and biceps got better last time I did this so I'm hoping for the same this way. Should get me pretty lean, too, and conditioned. We'll see the results in 8 weeks.
Perfect 10: Week 1 Workout 2 (07JAN11)
DB Shoulder Presses: 35x10x3
DB Rows (Elbows Out): 35x10x3
Tuesday, January 09, 2007
Perfect 10: Week 1 Workout 1
All Notation: Weights x reps x sets
DB Shoulder Presses: 50x3x6.
DB Rows (Elbows Out): 50x3x6
Metabolic Overdrive (Elliptical): 3 rounds hard.
For the next 9 weeks (week 8 off), these are the two weaknesses I'm addressing via 4-10 different workouts a week (The last weeks of P10 have AM and PM workouts). The rep schemes from 6x3 to as much as 1x50. We'll see if 1) I can stand it and 2)it brings benefit.
DB Shoulder Presses: 50x3x6.
DB Rows (Elbows Out): 50x3x6
Metabolic Overdrive (Elliptical): 3 rounds hard.
For the next 9 weeks (week 8 off), these are the two weaknesses I'm addressing via 4-10 different workouts a week (The last weeks of P10 have AM and PM workouts). The rep schemes from 6x3 to as much as 1x50. We'll see if 1) I can stand it and 2)it brings benefit.
Monday, January 08, 2007
TBT Week 1, Workout 1 (Test Day)
Today was to be 3 sets of 5 but, because of the almost 3 weeks off, I decided to test myself to get an idea for the weeks to come. I have got to keep the layoffs to a minimum, it took a bit of motivation just to get started. Because it was a heavy test day, I did no aerobics today. For this cycle, one for Kris' Virtual Meet but also for PRT measurement, there will be no unilateral work and all three days will have chinups and GHR. I'm also thinking of using my off days to bring up two key lifts: DB Shoulder Presses and DB Rows (I'll use Perfect 10 for that).
Close Grip Bench Press: 105x5, 125x5, 145x5, 165x5, 175x4, 195x1. Not bad, in line with what it should be for a 225 bench. If there's anything I learned from the last cycle, I won't lose much if I don't bench heavy but I had better be doing the work with other things. Like dumbbells.
Snatch Grip Deadlifts: 135x5, 160x5, 185x5, 210x4, 235x1. Whatever will make my pull harder. That, and it's my weakest deadlift variation.
14" Front Box Squat: 95x5, 115x5, 135x5, 155x4, 175x2.
Chinups: 1 Rep with purple bands, 2 sets of 5 with green bands. Because of the setup, setup for much higher reps is going to be out of the question. Will have to use an assist machine, when I can.
These three were done in between sets of everything else:
GHR: 3 sets of 5 with bodyweight.
Single Leg Calf Raises: 3 sets of 6 each leg.
Hammer Curls: 15x5, 20x5, 25x5, 30x5, 35x5, 40x2.
Close Grip Bench Press: 105x5, 125x5, 145x5, 165x5, 175x4, 195x1. Not bad, in line with what it should be for a 225 bench. If there's anything I learned from the last cycle, I won't lose much if I don't bench heavy but I had better be doing the work with other things. Like dumbbells.
Snatch Grip Deadlifts: 135x5, 160x5, 185x5, 210x4, 235x1. Whatever will make my pull harder. That, and it's my weakest deadlift variation.
14" Front Box Squat: 95x5, 115x5, 135x5, 155x4, 175x2.
Chinups: 1 Rep with purple bands, 2 sets of 5 with green bands. Because of the setup, setup for much higher reps is going to be out of the question. Will have to use an assist machine, when I can.
These three were done in between sets of everything else:
GHR: 3 sets of 5 with bodyweight.
Single Leg Calf Raises: 3 sets of 6 each leg.
Hammer Curls: 15x5, 20x5, 25x5, 30x5, 35x5, 40x2.
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