Warmup
Overhead Squat:
5x45
Squat:
5x 95, 135, 185
3x 225
1x 275, 295, 305, 315, 325, 335
Got videos on my phone for these; will start uploading stuff like that once I get scheduling all down. Something of a GM effect on the heavier reps - thinking I'll put GHRs on Mondays and Fridays as a hamstring accessory and see how that works out.
Bench:
5x 45, 95
3x 135
1x 160, 185, 195, 200
First time in a while.
Barbell Row:
10x 95, 95, 95
Nice and easy.
Lat Pulldown:
10x 65, 65, 65
Working on mechanics.
Friday, January 11, 2013
Prospective Weekly Layout
Jotting this down while I wait for some files to upload for work. Then off to PT and then training. Whee!
Sunday - Squat 1RM, Bench 1RM, shoulders
Monday - Speed Pulls 10x1, Front Squat to 3RM, Press, GHR (shoulders during PT)
Tuesday - Squat 1RM, Bench 1RM, shoulders
Wednesday - Squat 3RM, Bench 3RM, shoulders
Thursday - Squat 1RM, Bench 1RM, shoulders
Friday - Speed Pulls 10x1, Front Squat to 3RM, Press, GHR (shoulders during PT)
Saturday - can't decide between 1RM and 3RM
Sunday - Squat 1RM, Bench 1RM, shoulders
Monday - Speed Pulls 10x1, Front Squat to 3RM, Press, GHR (shoulders during PT)
Tuesday - Squat 1RM, Bench 1RM, shoulders
Wednesday - Squat 3RM, Bench 3RM, shoulders
Thursday - Squat 1RM, Bench 1RM, shoulders
Friday - Speed Pulls 10x1, Front Squat to 3RM, Press, GHR (shoulders during PT)
Saturday - can't decide between 1RM and 3RM
Wednesday, January 9, 2013
1/9/2013
Went with triples today.
Warmup
Overhead Squat:
5x45
Squat:
5x 95, 135
3x 185, 225, 250, 260, 275
Gauging triples for the squat is hard.
Bench:
5x 45, 95
3x 135, 155, 165, 170, 175
Not as much here, possibly because small increments aren't as much of a mindfuck (squat singles are easy with small increments, fortunately). In retrospect I should have seen this coming.
Seated DB Clean:
10x 7.5, 7.5, 7.5
Lat Pulldown (done as a row):
10x 60, 60, 60
Varied the grips on this just for the hell of it.
Warmup
Overhead Squat:
5x45
Squat:
5x 95, 135
3x 185, 225, 250, 260, 275
Gauging triples for the squat is hard.
Bench:
5x 45, 95
3x 135, 155, 165, 170, 175
Not as much here, possibly because small increments aren't as much of a mindfuck (squat singles are easy with small increments, fortunately). In retrospect I should have seen this coming.
Seated DB Clean:
10x 7.5, 7.5, 7.5
Lat Pulldown (done as a row):
10x 60, 60, 60
Varied the grips on this just for the hell of it.
Monday, January 7, 2013
1/7/2013, Monday
Warmup
Overhead Squat
45x5
Squat:
5x 95, 135
3x 185, 225
1x 250, 275, 295, 305
Skeptical of depth on the 305, but historically that still means competition legal. I need to get film in future.
Bench:
5x 45, 95
3x 135
1x 155, 165, 175, 185, 190, 195
Surprising.
Lat Pulldown:
10x 60, 60, 60
Some of these reps feel a bit weird on my shoulder. If this continues I'll probably ask the guys at PTI about it.
DB Row:
10x 45, 35, 35
Need to remember that the goal with the accessory work is even lighter than it was before.
Overhead Squat
45x5
Squat:
5x 95, 135
3x 185, 225
1x 250, 275, 295, 305
Skeptical of depth on the 305, but historically that still means competition legal. I need to get film in future.
Bench:
5x 45, 95
3x 135
1x 155, 165, 175, 185, 190, 195
Surprising.
Lat Pulldown:
10x 60, 60, 60
Some of these reps feel a bit weird on my shoulder. If this continues I'll probably ask the guys at PTI about it.
DB Row:
10x 45, 35, 35
Need to remember that the goal with the accessory work is even lighter than it was before.
More Brussels Sprouts
Current recipe version:
Remove stems from sprouts, slice in half, and remove excess leaves. I feed all of the waste to my housemates' rabbit.
Toss with olive oil, salt, and pepper. Today I tried spreading the salt and pepper over the cooking surface, putting the sprouts down, and then sprinkling more salt and pepper over them. This wasn't a particularly good idea.
Put sprouts in pan, face-down. Roast at 450 for 10 minutes.
Remove. Wait for sprouts to cool enough that you can handle them and then add grated cheese. Put back in the pan face-up.
Return to oven and broil on high for five minutes.
Serve.
Remove stems from sprouts, slice in half, and remove excess leaves. I feed all of the waste to my housemates' rabbit.
Toss with olive oil, salt, and pepper. Today I tried spreading the salt and pepper over the cooking surface, putting the sprouts down, and then sprinkling more salt and pepper over them. This wasn't a particularly good idea.
Put sprouts in pan, face-down. Roast at 450 for 10 minutes.
Remove. Wait for sprouts to cool enough that you can handle them and then add grated cheese. Put back in the pan face-up.
Return to oven and broil on high for five minutes.
Serve.
1/7/2013
Warmup
Overhead Squat - 45x5
Squat - 95x5, 135x5, 185x3, 225x3, 250x1, 250x1, 275x1, 290x1, 300x1, 315x1, 325x1
Had to repeat the setup for 315 and 325 a few times. This took over an hour. I assume it'll go faster in future.
Bench - 45x5, 95x5, 135x3, 155x1, 165x1, 175x1, 185x1
Easy enough.
Lat Pulldown: 60lbs, 3x10
Seated DB Clean: 9x15lbs, 10x10lbs, 10x7.5lbs
Sweet jesus these got harder.
Going to start out with a lot of rear delt and trap work to assist with bar placement when squatting. Should probably emphasize rows over shrugs for the time being.
Overhead Squat - 45x5
Squat - 95x5, 135x5, 185x3, 225x3, 250x1, 250x1, 275x1, 290x1, 300x1, 315x1, 325x1
Had to repeat the setup for 315 and 325 a few times. This took over an hour. I assume it'll go faster in future.
Bench - 45x5, 95x5, 135x3, 155x1, 165x1, 175x1, 185x1
Easy enough.
Lat Pulldown: 60lbs, 3x10
Seated DB Clean: 9x15lbs, 10x10lbs, 10x7.5lbs
Sweet jesus these got harder.
Going to start out with a lot of rear delt and trap work to assist with bar placement when squatting. Should probably emphasize rows over shrugs for the time being.
Moving to Bulgaria
I did some thinking over the last three weeks of inactivity (one week of Christmas sandwiched between two weeks of being a bitch) and came to the conclusion that an accessory-heavy program with relatively light weights for the competition lifts probably isn't what's needed to keep me in the weightroom (and thus has led to me being a bitch). I hate to say it, but 5-3-1 (for all of its progress merits) probably isn't going to work for me given my current mental issues.
What I think will work for me is the utterly insane idea of training near-maximally seven days per week and approaching things the same way I did when I was (nerd alert) working on my Soldier play for TF2. This is colloquially called Bulgarian training and has a lot in common with Jamie Lewis's stuff (yes, back to him...oh dear). A secondary element here is that I'm basically giving up on any particularly formal programming for a while - I've got some template ideas (one of which I'll start with) but at this point I'm fairly sure that I:
a) Know enough that I can at least avoid crippling myself with this
and
b) Need to put the hunt for progress-optimal programs on hold and stick with "fun but unpleasant" (or "funpleasant," as I promise never to say again) for a while - presumably at least until my mood stops bouncing around like a yo-yo
Some random T-Nation author put out some guidelines a while back:
http://www.t-nation.com/free_online_article/most_recent/maxing_on_squats_and_deadlifts_every_day
The points that I took away:
1) Don't get excited. If you can't calm yourself down for a lift, don't do the lift. I intend to reinforce this by buying some earbuds and playing relaxing music and background noise between sets.
2) Train frequently. I'm planning on 7 days, with two of them lighter and shorter.
3) Emphasize technique. I'm bolstering this by going back to my old practice of repeating sets if I'm not satisfied with my form (up to the point of putting the bar back if I don't feel like I unracked it properly).
My current plan is for Monday and Friday to serve as lighter days (...starting next week). I'm thinking Speed Pulls and Press, since I want to keep pressing and I need to include Deadlifting work somewhere.
The basic layout for each day'll go (in the current iteration):
Warmup
Squat to a daily training max single or triple
Bench to a daily training max single or triple
Upper back work and shoulder prehab (e.g. shrugs and light pulldowns)
I may put in heavier shrugs one day per week, or something. I'm not sure what I'll do to handle grip.
What I think will work for me is the utterly insane idea of training near-maximally seven days per week and approaching things the same way I did when I was (nerd alert) working on my Soldier play for TF2. This is colloquially called Bulgarian training and has a lot in common with Jamie Lewis's stuff (yes, back to him...oh dear). A secondary element here is that I'm basically giving up on any particularly formal programming for a while - I've got some template ideas (one of which I'll start with) but at this point I'm fairly sure that I:
a) Know enough that I can at least avoid crippling myself with this
and
b) Need to put the hunt for progress-optimal programs on hold and stick with "fun but unpleasant" (or "funpleasant," as I promise never to say again) for a while - presumably at least until my mood stops bouncing around like a yo-yo
Some random T-Nation author put out some guidelines a while back:
http://www.t-nation.com/free_online_article/most_recent/maxing_on_squats_and_deadlifts_every_day
The points that I took away:
1) Don't get excited. If you can't calm yourself down for a lift, don't do the lift. I intend to reinforce this by buying some earbuds and playing relaxing music and background noise between sets.
2) Train frequently. I'm planning on 7 days, with two of them lighter and shorter.
3) Emphasize technique. I'm bolstering this by going back to my old practice of repeating sets if I'm not satisfied with my form (up to the point of putting the bar back if I don't feel like I unracked it properly).
My current plan is for Monday and Friday to serve as lighter days (...starting next week). I'm thinking Speed Pulls and Press, since I want to keep pressing and I need to include Deadlifting work somewhere.
The basic layout for each day'll go (in the current iteration):
Warmup
Squat to a daily training max single or triple
Bench to a daily training max single or triple
Upper back work and shoulder prehab (e.g. shrugs and light pulldowns)
I may put in heavier shrugs one day per week, or something. I'm not sure what I'll do to handle grip.
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