Warmup, with 7.5lb DBs and some cat-camels
Bench -
45x5
65x5
85x5
105x5
125x5
145x5
165x3
180x5x3
135x13 (12, rerack, reset, 1)
I'm going to do some rolling around my shoulder; it's not feeling too hot right now.
I felt pretty bad on the first set, with that same "dead triceps" feeling I'm used to. My solution was to just tell myself I was being dumb and to push through it anyway, and it worked really well. I didn't really pause some of the reps (at least the very last one), but I got everything and feel pretty solid for next time.
Since I'm heavily mimicking Costis' approach to bench training, I decided to run a drop set and see how it went. I tried keeping a lot of the reps in the mid range and royally fucked up the groove, but mostly pulled things off. I can skip lockout without actually sacrificing range, so I'll just stick with that in future and stay roughly competition-style otherwise.
I wanted 15, but that turned out to be beyond my reach. I might try doing strip sets in future (135, 95, 45).
Pull-Up -
8, 7, 7, 6, 6
Monday, March 31, 2014
Sunday, March 30, 2014
2014-03-30 Back and Bicep
Warmup - making a note to try the 7.5lb dumbbells, since this is getting trivial with 5lb plates
Stiff Leg Deadlift -
135x5
185x5
225x8 (Hook Grip)
250x12 (Straps)
275x8 (Straps)
I'm going to work on my hip mobility and get video at some point; I want to make sure I'm staying neutral and not developing "oysters" with these.
Trying to work with the hook grip was a huge pain, so I strapped up, which worked better. I couldn't hit a consistent groove here; clearly something I need to work on. I'm guessing that was my body trying to shift the load to my upper back (kept falling forward).
So, straps and work up. I chatted about that with Costis and discovered that he works up to top sets on everything; it seems like a common enough trend to try out, especially on shit like these. He also usually drops down to do a high-rep set of most things after his heaviest one, which could also be valuable.
Barbell Row -
135x12, 12, 10
Not sure how I'd handle working up on these.
I can actually hit these strict with a flat back for a few reps. Figuring out the technique to use may take a while.
Curl -
22.5x12, 8, 6
Considering doing some sort of curling cycle here where I just murder my biceps with a single HIT-style set on 3 different curl variations. Leeman's suggestion is Heavy -> Volume -> Stretch/Squeeze/Contraction across various angles. Straight up copying him would be something like heavy EZ bar curl -> Hammer curl -> incline curl. Going heavy on the EZ curl sounds like a good idea, not 100% sure on the followup. Maybe EZ -> Hammer Preacher -> Incline with ascending rep ranges.
Banded Neutral HLR -
Green RSF Band for 12, 13, 15
Realized I still need to keep my back away from the pad. Doing these with the band is pretty tough at the top, which is probably a good thing.
Then left.
Stiff Leg Deadlift -
135x5
185x5
225x8 (Hook Grip)
250x12 (Straps)
275x8 (Straps)
I'm going to work on my hip mobility and get video at some point; I want to make sure I'm staying neutral and not developing "oysters" with these.
Trying to work with the hook grip was a huge pain, so I strapped up, which worked better. I couldn't hit a consistent groove here; clearly something I need to work on. I'm guessing that was my body trying to shift the load to my upper back (kept falling forward).
So, straps and work up. I chatted about that with Costis and discovered that he works up to top sets on everything; it seems like a common enough trend to try out, especially on shit like these. He also usually drops down to do a high-rep set of most things after his heaviest one, which could also be valuable.
Barbell Row -
135x12, 12, 10
Not sure how I'd handle working up on these.
I can actually hit these strict with a flat back for a few reps. Figuring out the technique to use may take a while.
Curl -
22.5x12, 8, 6
Considering doing some sort of curling cycle here where I just murder my biceps with a single HIT-style set on 3 different curl variations. Leeman's suggestion is Heavy -> Volume -> Stretch/Squeeze/Contraction across various angles. Straight up copying him would be something like heavy EZ bar curl -> Hammer curl -> incline curl. Going heavy on the EZ curl sounds like a good idea, not 100% sure on the followup. Maybe EZ -> Hammer Preacher -> Incline with ascending rep ranges.
Banded Neutral HLR -
Green RSF Band for 12, 13, 15
Realized I still need to keep my back away from the pad. Doing these with the band is pretty tough at the top, which is probably a good thing.
Then left.
2014-03-30 Deadlift
Warmup
Deadlift -
135x5
165x5
195x5
225x5
255x5
285x5
320x5
355x5x3
I love that these felt about the same as 335-345.
Pull-Up -
8, 8, 7, 7
I had (or opted) to take the last week off to tour grad schools on the east coast. In light of that, I've rearranged my training somewhat; I'll have a 2-day deload (squat and press) in a few weeks, and otherwise everything's largely reset.
I'm also reworking conditioning; I think I'm going to extend my time in each block and try alternating weeks of the erg and the battle ropes. I'm pretty sure that one of the big things limiting my bench progress is that all of my conditioning hits my lower body (and now my back); the ropes should add something for upper. I'm extending the cycles so things time better with deloads.
Deadlift -
135x5
165x5
195x5
225x5
255x5
285x5
320x5
355x5x3
I love that these felt about the same as 335-345.
Pull-Up -
8, 8, 7, 7
I had (or opted) to take the last week off to tour grad schools on the east coast. In light of that, I've rearranged my training somewhat; I'll have a 2-day deload (squat and press) in a few weeks, and otherwise everything's largely reset.
I'm also reworking conditioning; I think I'm going to extend my time in each block and try alternating weeks of the erg and the battle ropes. I'm pretty sure that one of the big things limiting my bench progress is that all of my conditioning hits my lower body (and now my back); the ropes should add something for upper. I'm extending the cycles so things time better with deloads.
Monday, March 24, 2014
2014-03-24 Squat, Conditioning, Legs and Back
Warm-up, plus cat-camel
Squat -
45x5
85x5
125x5
165x5
205x5
245x5
285x3
320x5x3
I felt like shit on the way in (bad sleep, early rise, etc). Then I noticed around 225 that I wasn't noticeably fatigued during or after my sets. 320 wasn't a breeze, and I've got some forward lean to address, but it certainly wasn't impossible.
I had some of my old left hip pain on the later warmups. Quad pain hit when my knees tracked forward on 285, but was generally more tolerable than usual. No comment on knees.
Pullup -
9, 8, 7, 7
Took yohimbine and 200mg caffeine right before the 320 sets. It hit right before these, so they felt like death.
----
Elliptical -
5m @ 7r, 140
10m @ 9r, 185
Erg -
1m @ 3:30
6x (45 @ 1:50 - 2:10, 30 @ recovery)
Switched to 1 drag factor to help spare legs.
----
Low Trap Bar Lift -
135x5
185x5
225x11, 10, 15
Hard. More left hip pain. Weight should go up, yells should be had.
Feeling nauseous around here. Only a bit. Tagart said I was pale as death.
DB Row -
40x20, 15, 12
Clearly needs to be heavy. Need to get sensation in right upper back, too.
DB Preacher Curl -
20x12, 8, 8
Getting a tweak in the right origin.
Jackknife -
13
Neutral HLR -
12
Red RSF Band x10
Band around feet to add resistance without weirding up feet. Need to play with that.
Squat -
45x5
85x5
125x5
165x5
205x5
245x5
285x3
320x5x3
I felt like shit on the way in (bad sleep, early rise, etc). Then I noticed around 225 that I wasn't noticeably fatigued during or after my sets. 320 wasn't a breeze, and I've got some forward lean to address, but it certainly wasn't impossible.
I had some of my old left hip pain on the later warmups. Quad pain hit when my knees tracked forward on 285, but was generally more tolerable than usual. No comment on knees.
Pullup -
9, 8, 7, 7
Took yohimbine and 200mg caffeine right before the 320 sets. It hit right before these, so they felt like death.
----
Elliptical -
5m @ 7r, 140
10m @ 9r, 185
Erg -
1m @ 3:30
6x (45 @ 1:50 - 2:10, 30 @ recovery)
Switched to 1 drag factor to help spare legs.
----
Low Trap Bar Lift -
135x5
185x5
225x11, 10, 15
Hard. More left hip pain. Weight should go up, yells should be had.
Feeling nauseous around here. Only a bit. Tagart said I was pale as death.
DB Row -
40x20, 15, 12
Clearly needs to be heavy. Need to get sensation in right upper back, too.
DB Preacher Curl -
20x12, 8, 8
Getting a tweak in the right origin.
Jackknife -
13
Neutral HLR -
12
Red RSF Band x10
Band around feet to add resistance without weirding up feet. Need to play with that.
Further programming thoughts
I've realized looking at this that I probably can't hit everything to my satisfaction during the evenings if I only have two workouts across the 4 types of training days. Off of that, I'm thinking I'll handle each day in a more traditional bodybuilding sense and arrange the accessories by bodypart:
Press - Shoulders
Bench - Chest
Deadlift - Back
Squat - Back
Back's in twice because I doubt I'll benefit from a whole lot of extra leg volume. Different runs for each of them (and probably some hamstrings on deadlift day - basically the whole posterior chain). Probably looking at something like:
Dead: SLDL, Barbell Row, Curl, Jackknife
Press: Incline, DB Incline, Side Raise, Landmine Press
Squat: Trap Bar Lift, DB Row, Curl, Jackknife
Bench: Close Grip, DB Swiss, Cable Crossover, Push-Up
Picking lifts here was a bit tricky; the idea's to build up weak points and strengthen movement patterns, but I also want to make sure that the session opens with a "real" lift (i.e. something I'd consider supplemental and not accessory). It's a mildly close contest between Front Squats and Trap Bar Lifts, but I think I'll get some extra from the TBL just because it involves breaking something off the ground. Snatch Grip vs. Stiff-Leg deads is also a hard one, but if I'm already doing the trap bar I figure it's worth hitting my low back and hamstrings here.
These are all on the same rep pattern:
First: 6-10 x3
Second: 8-15 x3
Third: 10-15 x3
Fourth: Discretionary
Let's give it a try.
Press - Shoulders
Bench - Chest
Deadlift - Back
Squat - Back
Back's in twice because I doubt I'll benefit from a whole lot of extra leg volume. Different runs for each of them (and probably some hamstrings on deadlift day - basically the whole posterior chain). Probably looking at something like:
Dead: SLDL, Barbell Row, Curl, Jackknife
Press: Incline, DB Incline, Side Raise, Landmine Press
Squat: Trap Bar Lift, DB Row, Curl, Jackknife
Bench: Close Grip, DB Swiss, Cable Crossover, Push-Up
Picking lifts here was a bit tricky; the idea's to build up weak points and strengthen movement patterns, but I also want to make sure that the session opens with a "real" lift (i.e. something I'd consider supplemental and not accessory). It's a mildly close contest between Front Squats and Trap Bar Lifts, but I think I'll get some extra from the TBL just because it involves breaking something off the ground. Snatch Grip vs. Stiff-Leg deads is also a hard one, but if I'm already doing the trap bar I figure it's worth hitting my low back and hamstrings here.
These are all on the same rep pattern:
First: 6-10 x3
Second: 8-15 x3
Third: 10-15 x3
Fourth: Discretionary
Let's give it a try.
Sunday, March 23, 2014
2014-03-23 Push Press and Accessories
Warmup
Push Press -
45x5
60x5
75x5
90x5
105x5
120x5
130x3
140x5x3
I felt really, really good coming into this one - I've got a strong feeling that the mix of high fatigue Friday, decent sleep both nights since then, caffeine, and actually hitting my macros yesterday set me up pretty well for success. The work sets weren't ridiculously easy, and I kept on knocking out my headphones (gave up wearing them pretty quickly), but I've got plenty of progress left on this one.
Pull-Ups -
10, 9, 7, 7
3 minutes rest. Very happy.
CG Bench -
45x5
95x5
135x9, 7, 6
3 minutes between the heavy sets.
I did these RE and fairly "tension"-style; I'm trying to give myself one rest at the end of the set, but otherwise keep tension in the muscles and focus on my pecs.
Set the goal here at 6-10.
DB Bench -
20x8
40x12, 14, 8
I forgot the RE rule and stopped at 12 (guideline was 8-12) for the first set; guess the weight's just going up next week.
Forgot that I'm supposed to do these on a swiss ball.
Push-Up -
9, 9, 7
Gotta work these up. No rep goal here.
Cable Crossover -
20x20x3
I'm still feeling these out, but my inclination here is to keep the handles high and wide, at least for a "lower" pec emphasis; it seems like going low hits the bulk of the muscle the most.
Face Pull -
5x15x3sec
I did today all in one go; I need to wake up earlier tomorrow to get everything in (again in one go) and then catch a plane. This week is going to be interesting.
Push Press -
45x5
60x5
75x5
90x5
105x5
120x5
130x3
140x5x3
I felt really, really good coming into this one - I've got a strong feeling that the mix of high fatigue Friday, decent sleep both nights since then, caffeine, and actually hitting my macros yesterday set me up pretty well for success. The work sets weren't ridiculously easy, and I kept on knocking out my headphones (gave up wearing them pretty quickly), but I've got plenty of progress left on this one.
Pull-Ups -
10, 9, 7, 7
3 minutes rest. Very happy.
CG Bench -
45x5
95x5
135x9, 7, 6
3 minutes between the heavy sets.
I did these RE and fairly "tension"-style; I'm trying to give myself one rest at the end of the set, but otherwise keep tension in the muscles and focus on my pecs.
Set the goal here at 6-10.
DB Bench -
20x8
40x12, 14, 8
I forgot the RE rule and stopped at 12 (guideline was 8-12) for the first set; guess the weight's just going up next week.
Forgot that I'm supposed to do these on a swiss ball.
Push-Up -
9, 9, 7
Gotta work these up. No rep goal here.
Cable Crossover -
20x20x3
I'm still feeling these out, but my inclination here is to keep the handles high and wide, at least for a "lower" pec emphasis; it seems like going low hits the bulk of the muscle the most.
Face Pull -
5x15x3sec
I did today all in one go; I need to wake up earlier tomorrow to get everything in (again in one go) and then catch a plane. This week is going to be interesting.
Some programming thoughts
Given the frustration involved in decline extensions, I think I actually will try more of the Costis thing. CG Bench -> DB Bench -> Push-Up -> Crossover should wreck basically all of the pressing musculature. If DB Bench keeps aggravating my shoulder I'll drop it and keep running side raises.
Target for CG Bench is somewhere around the 5-8 range, DB 8-12, Push-Ups we'll see, Crossovers 12-20.
Target for CG Bench is somewhere around the 5-8 range, DB 8-12, Push-Ups we'll see, Crossovers 12-20.
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