Lunch - 20/14/10 Pushups, 7/6/5 Pistols (better technique), 3/2/1 Chins; 10, 10, 10 BD, 10, 10, 10 Plank, 2/1/1 Chins
Spent a lot of time in the evening coaching our new guy, Jon. This man has potential (I say, as someone with no qualifications from which to judge such things).
Warmup - Usual
Squat -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135, 185, 225
3x 275, 295, 315, 295
Working on the holding thing.
Rests got fucked up by coaching. Will not happen in future.
Band Pressdowns -
Light - 18, 14, 10
Deadlift -
3x 135, 185, 225
1x 275 (x10)
Grip gave out after 5th. Note to self - left hand pronated in competition.
Chins -
2, 2, 1
Skipped rehab for time.
Wednesday, February 6, 2013
Tuesday, February 5, 2013
2/5/2013
Added in the morning walk and stretching session (mild), a pre-lunch work capacity and stretching session (medium), and post-workout stretching (which I haven't done yet).
Lunch -
Pushups - 20, 14, 10
Pistols - 10, 7, 6
Chins - 2, 2, 2
Birddogs - 5ea, 10ea, 10ea (may nix these from this rotation and alternate with the planks)
Planks - 3x10br
Chins - 2, 1, 1
Evening -
Warmup - Shoulders 3x5s, Unilateral Glute Bridge 10x5s per
Squat -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135, 185, 225
3x 275
1x 315, 315, 325, 335
Did the Wild Iron Warmup. It kicked my ass. Incidentally, I intend to keep doing it.
Also held all of the singles for 5 seconds. I'll probably start doing this for the final warmup as well.
All sets were very slow but very technically good. I need to start getting video again to ensure the correctness of that statement.
Stuck to my <=3 min rest thing.
Bench -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135
Back/shoulder went a bit weird on the 95s, and since I couldn't fix it I just stuck with 135. I'm not sure if this has anything to do with how I have to unrack the bar.
Rests sub-3min. This works and I shall keep doing it.
Chins -
2, 1, 1, 1, 1, 1
Minimal rest.
Lat Activation Pulldowns -
10x 65, 65, 65, 65
Working on really emphasizing lat recruitment and strengthening here.
Hopefully doing these concurrently with lots of chins will work out fairly well.
http://www.t-nation.com/testosterone-magazine-626#pull-up-strength
Diesel stuff - I may need to rotate the days on this so I can do this one at PT. I don't have any bands light enough for Day 2.
Lunch -
Pushups - 20, 14, 10
Pistols - 10, 7, 6
Chins - 2, 2, 2
Birddogs - 5ea, 10ea, 10ea (may nix these from this rotation and alternate with the planks)
Planks - 3x10br
Chins - 2, 1, 1
Evening -
Warmup - Shoulders 3x5s, Unilateral Glute Bridge 10x5s per
Squat -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135, 185, 225
3x 275
1x 315, 315, 325, 335
Did the Wild Iron Warmup. It kicked my ass. Incidentally, I intend to keep doing it.
Also held all of the singles for 5 seconds. I'll probably start doing this for the final warmup as well.
All sets were very slow but very technically good. I need to start getting video again to ensure the correctness of that statement.
Stuck to my <=3 min rest thing.
Bench -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135
Back/shoulder went a bit weird on the 95s, and since I couldn't fix it I just stuck with 135. I'm not sure if this has anything to do with how I have to unrack the bar.
Rests sub-3min. This works and I shall keep doing it.
Chins -
2, 1, 1, 1, 1, 1
Minimal rest.
Lat Activation Pulldowns -
10x 65, 65, 65, 65
Working on really emphasizing lat recruitment and strengthening here.
Hopefully doing these concurrently with lots of chins will work out fairly well.
http://www.t-nation.com/testosterone-magazine-626#pull-up-strength
Diesel stuff - I may need to rotate the days on this so I can do this one at PT. I don't have any bands light enough for Day 2.
Monday, February 4, 2013
2/4/2013
Warmup - 3x5s Shoulder Warmup, 10x5s single leg bridge (per side)
Front Squat -
5x 45, 95, 135, 185
3x 225, 225, 225, 225
Probably shouldn't have gone for the 4th set. Also should have been filming, not sure why I didn't.
Rests 2-3 minutes, generally on the lower end.
Band Pressdown:
Light x 17, 15, 10
I did not think I'd be able to do this.
Again, rests under 3 min.
Deadlift:
1x275 (x10)
Mixed grip for 8-10. This is actually screwing me up technically; I should probably either get some baby powder or switch to mixed a lot sooner.
GHR:
10x Sides, Sides, Sides
These actually got worse for me.
Chins:
3, 2, 2, 2, 1
Got a few sets of 4 in the last few days at home.
Rehab x3:
Protraction - 10lb x 15
Retraction - 10lb x 15
Sleeper Stretch - 15s
Should add in face pulls next time.
Front Squat -
5x 45, 95, 135, 185
3x 225, 225, 225, 225
Probably shouldn't have gone for the 4th set. Also should have been filming, not sure why I didn't.
Rests 2-3 minutes, generally on the lower end.
Band Pressdown:
Light x 17, 15, 10
I did not think I'd be able to do this.
Again, rests under 3 min.
Deadlift:
1x275 (x10)
Mixed grip for 8-10. This is actually screwing me up technically; I should probably either get some baby powder or switch to mixed a lot sooner.
GHR:
10x Sides, Sides, Sides
These actually got worse for me.
Chins:
3, 2, 2, 2, 1
Got a few sets of 4 in the last few days at home.
Rehab x3:
Protraction - 10lb x 15
Retraction - 10lb x 15
Sleeper Stretch - 15s
Should add in face pulls next time.
Bacon, Corgette, Chanterelle
BCC. Or something.
Reconstitute Chanterelles in lightly-boiling water for at least 20 minutes. Dry, chop. I use about a third of a packet and 2 cups of water and go for a walk while they reconstitute.
Peel zucchini, chop into quarters lengthways, then slice medium. I use 2 small or 1 large, though it's wise to err on the side of more since these suck up the salt from the bacon.
Slice bacon 1-2 times lengthways and then chop medium-fine. I use 1/3lb.
Fry the mushrooms in ~1tbsp of butter over medium heat. After a few minutes, add the zucchini and continue frying. After a few more, add the bacon and turn the heat up. Fry for another 10 minutes, then done.
I'm currently just putting one ingredient in and then adding the next one. Ideally the bacon should be moderately crispy.
Reconstitute Chanterelles in lightly-boiling water for at least 20 minutes. Dry, chop. I use about a third of a packet and 2 cups of water and go for a walk while they reconstitute.
Peel zucchini, chop into quarters lengthways, then slice medium. I use 2 small or 1 large, though it's wise to err on the side of more since these suck up the salt from the bacon.
Slice bacon 1-2 times lengthways and then chop medium-fine. I use 1/3lb.
Fry the mushrooms in ~1tbsp of butter over medium heat. After a few minutes, add the zucchini and continue frying. After a few more, add the bacon and turn the heat up. Fry for another 10 minutes, then done.
I'm currently just putting one ingredient in and then adding the next one. Ideally the bacon should be moderately crispy.
Saturday, February 2, 2013
More Thoughts on Programming
I do this a lot, particularly on a program that's entirely self-driven. It's fun.
Most significantly:
1) Hold every squat single or triple for 5 seconds before and after the set.
2) Maximum rest of 3 minutes between sets. Probably should work on getting that down.
3) If a weight feels "kind of bad but still permissible," don't progress even if you can get it to feel right.
4) Squat for triples on Wednesdays. If I ever actually manage to train all 7 days I may experiment with triples on Saturdays as well, and possibly experiment with switching out Wednesday to more Front Squats.
5) Going to try experimenting with Deads on Wednesday as well.
6) Pull-ups every day.
7) During workout, dieselcrew shoulder every day.
8) At lunch or during the morning, extra "workouts" involving push-ups, planks, birddogs, and calf, hamstring, and couch stretches.
9) Dieselcrew Shoulder Rehab (MTW, FS), 3-4x12-15. Ease into it.
Most significantly:
1) Hold every squat single or triple for 5 seconds before and after the set.
2) Maximum rest of 3 minutes between sets. Probably should work on getting that down.
3) If a weight feels "kind of bad but still permissible," don't progress even if you can get it to feel right.
4) Squat for triples on Wednesdays. If I ever actually manage to train all 7 days I may experiment with triples on Saturdays as well, and possibly experiment with switching out Wednesday to more Front Squats.
5) Going to try experimenting with Deads on Wednesday as well.
6) Pull-ups every day.
7) During workout, dieselcrew shoulder every day.
8) At lunch or during the morning, extra "workouts" involving push-ups, planks, birddogs, and calf, hamstring, and couch stretches.
9) Dieselcrew Shoulder Rehab (MTW, FS), 3-4x12-15. Ease into it.
For triples days, we're after 3-5 sets above 90%; for Front Squats, the weight's low enough that these should probably sets across. With Back Squats, it may be high enough to warrant a buildup and then some measure of dropping down - but we're still talking about a minimum of 3. The pattern's similar with singles - if I'm back squatting relatively light that day (for whatever reason), maybe push for 5. Otherwise, probably stick with 3.
I dislike not benching and think I should probably start at least benching lightish weights (thinking alternate between 95 and 135) and at least reduce the emphasis on extensions.
This gives us a weekly layout:
MORNING:
A) Walk 20min
B) Couch Stretch 1min/position
C) Hamstring Stretch 1min/leg
D) Calf stretch 1min/leg.
LUNCH: Do chins after every set of everything (including the stretches)
A1) Push-ups 3xF
A2) Pistols 3xF (Left leg first, right leg matches)
A3) Bird-dogs 3x10/side
B) Planks 3x10 breaths
C) Couch Stretch 1min/position
D) Hamstring Stretch 1min/position
E) Calf stretch 1min/position
Monday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, Chins, GHR, Dieselcrew 1
Tuesday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 2
Wednesday - Squat to a calm technical 3RM and then 2-4 >= 90%, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, GHR, Dieselcrew 3
Thursday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns
Friday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, Dieselcrew 4
Saturday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 5
Sunday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ 70%, Chins, Pulldowns
Ultimately I'd like to refine it to Squat, Press, Pull, Chin, GHR, Prehab. I anticipate that the push-ups and pistols at lunch will reduce performance initially but rehab and conditioning is important and I need to stop being a fatass.
This gives us a weekly layout:
MORNING:
A) Walk 20min
B) Couch Stretch 1min/position
C) Hamstring Stretch 1min/leg
D) Calf stretch 1min/leg.
LUNCH: Do chins after every set of everything (including the stretches)
A1) Push-ups 3xF
A2) Pistols 3xF (Left leg first, right leg matches)
A3) Bird-dogs 3x10/side
B) Planks 3x10 breaths
C) Couch Stretch 1min/position
D) Hamstring Stretch 1min/position
E) Calf stretch 1min/position
Monday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, Chins, GHR, Dieselcrew 1
Tuesday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 2
Wednesday - Squat to a calm technical 3RM and then 2-4 >= 90%, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, GHR, Dieselcrew 3
Thursday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns
Friday - Front Squat 3-5x3, Pressing alt, Deadlift 10x1 @ 60%, GHR, Chins, Dieselcrew 4
Saturday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ ~70%, Chins, Pulldowns, Dieselcrew 5
Sunday - Squat to a calm technical 1RM and then 2-4 >= 90%, bench 3x5 @ 70%, Chins, Pulldowns
Ultimately I'd like to refine it to Squat, Press, Pull, Chin, GHR, Prehab. I anticipate that the push-ups and pistols at lunch will reduce performance initially but rehab and conditioning is important and I need to stop being a fatass.
2/2/2013
Didn't train yesterday due to staying up for 32 hours (eventually 36) to write a personal narrative for a summer program app. I have a suspicion the result will be rather odd for the adcoms to read and do not intend to do that again.
Warmup - Shoulders 3x5s, Bridges 10x5s
Note that I'm writing both entries today and didn't think to include the Bridges note here rather than on the last one.
Front Squat -
5x 45, 95, 135, 185
3x 225, 225, 225
Nothing to report here. I think the discomfort I was getting is tightness in my teres; I'm going to start working on this more.
Floorcrusher -
5x 45
3x 65, 75, 75, 75
Going to switch these to 5s.
Pulldown -
10x 65, 65, 65, 65, 65
Closish grip with palms supinated, focusing on scapular movement. Going to start using these in earnest to get my shoulder back into shape to bench again.
GHR -
10, 10, 10
Doing these at least 3 days per week from now on.
Forgot to Deadlift.
Warmup - Shoulders 3x5s, Bridges 10x5s
Note that I'm writing both entries today and didn't think to include the Bridges note here rather than on the last one.
Front Squat -
5x 45, 95, 135, 185
3x 225, 225, 225
Nothing to report here. I think the discomfort I was getting is tightness in my teres; I'm going to start working on this more.
Floorcrusher -
5x 45
3x 65, 75, 75, 75
Going to switch these to 5s.
Pulldown -
10x 65, 65, 65, 65, 65
Closish grip with palms supinated, focusing on scapular movement. Going to start using these in earnest to get my shoulder back into shape to bench again.
GHR -
10, 10, 10
Doing these at least 3 days per week from now on.
Forgot to Deadlift.
1/31/2013
Warmup - Shoulders 3x5s, Bridges 10x5s
May switch to single-leg bridge from now on.
Squat -
5x 45, 95, 135, 185, 225
3x 275
1x 315, 335, 335, 335
Floorcrusher -
5x 35
3x 65, 70, 75
2x 80
Don't really remember this. Hate doing it with polygonal plates, though. Further comments on on 2/2 entry.
Chins:
2, 3, 1
Face Pull:
10x 10, 10, 10
Pulldown:
10x 65, 65
May switch to single-leg bridge from now on.
Squat -
5x 45, 95, 135, 185, 225
3x 275
1x 315, 335, 335, 335
Floorcrusher -
5x 35
3x 65, 70, 75
2x 80
Don't really remember this. Hate doing it with polygonal plates, though. Further comments on on 2/2 entry.
Chins:
2, 3, 1
Face Pull:
10x 10, 10, 10
Pulldown:
10x 65, 65
Subscribe to:
Posts (Atom)