I'm on vacation this coming week. I'll be camping with the family and the mutt and won't be doing any training at least for the first few days. Just some hiking, walking on trails and on the beach, and enjoying lots of fresh air and sunshine. This week will serve as a deload, and it coincides well as it would be a deload according to the 5/3/1 program anyways.
Enjoy your week and stay tuned for the next round of training.
Keep fit, keep strong!
Saturday 27 August 2011
Friday 26 August 2011
26 AUG 11 -- I Love Squats!
Had a great squat workout today. 5/3/1 day with a training max of 510 lbs.
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 3
Working sets
385 x 5
435 x 3
485 x 2
The final set was good and I may have been able to squeeze out a third rep, but decided to keep it there.
Assistance work was very simple and to the point.
Squats 315 lbs for 5 x 10
Leg curls 90 lbs for 3 x 15
Some Alice in Chains for your listening pleasure:
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 3
Working sets
385 x 5
435 x 3
485 x 2
The final set was good and I may have been able to squeeze out a third rep, but decided to keep it there.
Assistance work was very simple and to the point.
Squats 315 lbs for 5 x 10
Leg curls 90 lbs for 3 x 15
Some Alice in Chains for your listening pleasure:
Thursday 25 August 2011
25 AUG 11 -- Benching and a Sore Paw
Bench training max is 345 lbs and it's 5/3/1 today.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
260 x 5
295 x 3
330 x 5
The sets were all good, but my left hand was killing me. When I did the dead lifts the other day, I think the pressure from the weight of the bar did something. My palm underneath the pinky finger mount is swollen and sore. The first few sets today were difficult due to the pain.
I decided on some incline benching today. I haven't done this in quite a long while.
Incline barbell bench press 155 x 10, 165 x 10, 175 x 10, 185 x 10, 195 x 10 (I had to see where I was with this one, so the weight was ascending).
I supersetted dips with chin ups:
Dips bodyweight x 20/chin ups bodyweight x 10
Dips 25 lbs x 10/chin ups BW x 5
Dips 35 x 6/chin ups BW x 5
Dips 45 x 4
I was planning on doing some dumbbell rows, but I ran out of time and had to get back to the homestead. It was a good workout regardless.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
260 x 5
295 x 3
330 x 5
The sets were all good, but my left hand was killing me. When I did the dead lifts the other day, I think the pressure from the weight of the bar did something. My palm underneath the pinky finger mount is swollen and sore. The first few sets today were difficult due to the pain.
I decided on some incline benching today. I haven't done this in quite a long while.
Incline barbell bench press 155 x 10, 165 x 10, 175 x 10, 185 x 10, 195 x 10 (I had to see where I was with this one, so the weight was ascending).
I supersetted dips with chin ups:
Dips bodyweight x 20/chin ups bodyweight x 10
Dips 25 lbs x 10/chin ups BW x 5
Dips 35 x 6/chin ups BW x 5
Dips 45 x 4
I was planning on doing some dumbbell rows, but I ran out of time and had to get back to the homestead. It was a good workout regardless.
Monday 22 August 2011
The New Mantra
I had a great workout today. There was some running around this morning, errands and so forth, but once I walked through the doors of the gym, I was ready for action and it paid off nicely.
Dead lift training max is 520 lbs and it's 5/3/1 day.
Warm up sets
210 x 5
260 x 5
310 x 3
Working sets
390 x 5
440 x 3
495 x 5
I was quite happy and very satisfied with this last set. Originally, I wasn't sure if I would have the zeal to even get two reps, but once the first one went up, the next four presented themselves to my surprise. Needless to say, it was great to see.
Barbell shrugs 245 lbs for 5 x 15
I did some cable rows for a change today, doing a smooth 150 lbs for 3 x 15.
I wanted to keep the workout in 45 minutes or less, and this workout was just a couple minutes over that time frame.
I am very interested in getting lean, and would like to focus on that as a priority. More cardio, more intense cardio, and sticking to proper nutrition. The plan will be to drink lots of water (I don't think I drink enough water during the day), lots more fresh veggies and fruits, more whole foods, protein and less grains, as well as curtailing the beer imbibing to just a couple per week. As well, I want to start drinking green tea on a daily basis again. I used to drink the tea at least 3 times a day during leaner times, and I did notice a significant rate of fat loss. Being big and strong is awesome, but having a leaner waistline is awesome too.
Big, strong and lean. That's the new mantra.
Dead lift training max is 520 lbs and it's 5/3/1 day.
Warm up sets
210 x 5
260 x 5
310 x 3
Working sets
390 x 5
440 x 3
495 x 5
I was quite happy and very satisfied with this last set. Originally, I wasn't sure if I would have the zeal to even get two reps, but once the first one went up, the next four presented themselves to my surprise. Needless to say, it was great to see.
Barbell shrugs 245 lbs for 5 x 15
I did some cable rows for a change today, doing a smooth 150 lbs for 3 x 15.
I wanted to keep the workout in 45 minutes or less, and this workout was just a couple minutes over that time frame.
I am very interested in getting lean, and would like to focus on that as a priority. More cardio, more intense cardio, and sticking to proper nutrition. The plan will be to drink lots of water (I don't think I drink enough water during the day), lots more fresh veggies and fruits, more whole foods, protein and less grains, as well as curtailing the beer imbibing to just a couple per week. As well, I want to start drinking green tea on a daily basis again. I used to drink the tea at least 3 times a day during leaner times, and I did notice a significant rate of fat loss. Being big and strong is awesome, but having a leaner waistline is awesome too.
Big, strong and lean. That's the new mantra.
22 AUG 11 -- Time to Recalculate ?
Today was overhead press, with a training max of 240 lbs, and it's 5/3/1 week:
Warm up sets
45 x 15
95 x 5
120 x 5
145 x 3
Working sets
180 x 5
205 x 3
230 x 0 (yes, zero)
I finally hit a stall on this program, something which Wendler and others have said will happen after several waves. However, I don't know if it was an actual stall or because I was training while feeling less than optimal. For instance, in the log going back to July 25th, I hit 3 reps on 225 lbs, so going up 5 lbs and not even getting one doesn't seem right. Also, on June 8th, I did one single at 230 lbs. I am wondering if I should be resetting my training max. In the 5/3/1 manual, Wendler says that after the stall, reduce your training max by 10% and begin your lifts for that particular exercise with the new training max.
On the other hand, it could have been that I was not training while in an optimized state. I didn't eat much yesterday, and today I may have been dehydrated. As well, I skipped breakfast today and only ate a protein bar at the gym while working out. I could easily attribute today's failed rep to these factors alone. So, do I recalculate now, starting with a new training max of 215 lbs (10% less than 240), or should I attempt a renewed effort with the 240 training max and make sure that I am nourished and hydrated before working out? I am inclined to think that it should be the latter measure. I think I will leave the training max at 240 and repeat the wave. I may do this, just to see how I perform.
I went back and did two more sets, using a reverse strip of weights:
205 x 3 (85%)
180 x 5 (75%)
Then, assistance work.
Military press 145 x 10, 10, 10. 135 x 10, 10.
Chin ups bodyweight x 12, and with the belt plus weight, 25 lbs x 5, 5, 35 x 4, 45 x 3.
Since starting this program last August, I've never stalled on any of the weights. Today's failure at 95% was not a setback, but a detour into troubleshooting. Wendler himself states in the manual that the trainee can go through 5-7 waves before stalling out, and he himself has hit 8 waves before having to reset.
Warm up sets
45 x 15
95 x 5
120 x 5
145 x 3
Working sets
180 x 5
205 x 3
230 x 0 (yes, zero)
I finally hit a stall on this program, something which Wendler and others have said will happen after several waves. However, I don't know if it was an actual stall or because I was training while feeling less than optimal. For instance, in the log going back to July 25th, I hit 3 reps on 225 lbs, so going up 5 lbs and not even getting one doesn't seem right. Also, on June 8th, I did one single at 230 lbs. I am wondering if I should be resetting my training max. In the 5/3/1 manual, Wendler says that after the stall, reduce your training max by 10% and begin your lifts for that particular exercise with the new training max.
On the other hand, it could have been that I was not training while in an optimized state. I didn't eat much yesterday, and today I may have been dehydrated. As well, I skipped breakfast today and only ate a protein bar at the gym while working out. I could easily attribute today's failed rep to these factors alone. So, do I recalculate now, starting with a new training max of 215 lbs (10% less than 240), or should I attempt a renewed effort with the 240 training max and make sure that I am nourished and hydrated before working out? I am inclined to think that it should be the latter measure. I think I will leave the training max at 240 and repeat the wave. I may do this, just to see how I perform.
I went back and did two more sets, using a reverse strip of weights:
205 x 3 (85%)
180 x 5 (75%)
Then, assistance work.
Military press 145 x 10, 10, 10. 135 x 10, 10.
Chin ups bodyweight x 12, and with the belt plus weight, 25 lbs x 5, 5, 35 x 4, 45 x 3.
Since starting this program last August, I've never stalled on any of the weights. Today's failure at 95% was not a setback, but a detour into troubleshooting. Wendler himself states in the manual that the trainee can go through 5-7 waves before stalling out, and he himself has hit 8 waves before having to reset.
Saturday 20 August 2011
Remembering Smolov
In an earlier blog posting, I mentioned how I made a brief excursion into the Smolov squat program:
5/3/1 into Smolov
Ever since reading about the Smolov squat program, I had always wanted to try this method, which guarantees rapid and massive gains in the squat. According to the Russian author who introduced Smolov to the western reader, Pavel Tsatouline, this program can increase one's squat up to 100 lbs in as little as thirteen weeks. It is a very intense program, and although I never completed it, I gained a lot more strength in this exercise. As well, my legs, particularly my quads, put a lot of muscle on. When I injured my trap on March 5th, 2011 during a heavy all-out single on the overhead press, I decided to let it heal while focusing my energies on the Smolov program. It was a good decision and I wish I had the time to complete it. I returned to the 5/3/1 program to regain balance for the other lifts, especially the dead lift and overhead press, because those lifts needed training for the August competition.
Here is the link to the article which outlines Smolov's program:
The Smolov Squat Program by Pavel Tsatouline
Before embarking on the program, I made sure that I researched as much as I could on others' experiences with it. One recommendation that came up was to limit oneself to the program and one push and one pull exercise for the upper body. I chose the bench press and chin ups to go with the program. It was stated that one's dead lift would go up with the squat, or at least that one would not lose strength on it. I found that my dead lift gained after completion.
I started the so-called Introductory Microcycle on March 8th. Before starting the program, I made a guesstimate that my squat one-rep max might be 480 lbs. All percentages would be based on that number (looking back on it now, that number may have been a bit too high, but I was able to meet all my reps regardless). The Microcycle takes two weeks, and prepares the trainee for the high volume squatting to follow. I had never squatted three days a week before, and my legs were constantly sore. The trainee is also supposed to practice jumps and lunges, although according to my training log, I didn't do too many of these. For one, I wasn't too sure of which jumps to practice, as the article is somewhat vague on this detail, but I did some basic vertical jumps onto stairs, a few hops and so forth. I recall getting an odd look from a girl who was in the gym one day while I practiced hops. It's not too often that one sees a big guy jumping up and down.
The Microcycle went well, better than I thought, and I was eager to start into the meat of the program. One complaint coming from people who had done Smolov, and experienced difficulties during the program, was that they skipped the Microcycle and did not benefit as well as they thought they would have. Patience is key with any program, and I made sure that I followed this routine to the letter. I was quite prepared for the Base Mesocycle, which I started on March 21st.
The Base Mesocycle lasts for three weeks and each week sees the trainee squatting for four days! The days go as follows with reps, sets and percentages:
Day One --> 4 x 9 at 70%
Day Two --> 5 x 7 at 75%
Day Three --> 7 x 5 at 80%
Day Four --> 10 x 3 at 85%
For the succeeding two weeks, it's the exact format, but on Week Two, you add twenty pounds to the weight you were doing on Week One, and on Week Three, you add thirty pounds or ten pounds extra to Week Two.
My legs were constantly sore during those three weeks, so sore that sometimes it was a struggle to climb up onto a truck or loader at work. I was fortunate in that I never experienced knee or lower back pain, which is sometimes encountered during this program, but I did have sore elbows. I made sure that I kept nourished at all times, and it was during those weeks that I started drinking 2 litres or half a gallon of milk per day. Also, my legs were growing quicker than I had ever seen a muscle grow on me. Taking a shower and opening the curtain so that I was in view of the mirror, I was amazed at the size of my quads and inner thigh. My calves also grew thick, despite not being directly worked.
It was posted on the strongman discussion board that I follow that the August competition would entail events which seemed to focus on dead lift strength (silver dollar dead lift, frame carry), so I switched back to 5/3/1 after the Base Mesocycle to train the whole body. If I had time, I would have liked to finish this program to see how much strength I could actually gain in the squat. Although I never tested my one-rep max when I finished the program on April 9th, I was very impressed when I did ten reps at 405 lbs on April 30th during a 5/3/1 workout. According to the one-rep max calculator, that would push my one-rep max to 540 lbs. As well, on the last day of the Smolov, I performed 10 sets of 3 reps with 440 lbs, which was up until that point, the heaviest workload I had ever done while squatting. If followed through to completion, I could see a potential 60-80 lbs increase in my squat.
I don't think I am done with Smolov. This winter would be a good time to give it another shot, the earlier in the winter, the better. That way, I can return to focus on the whole body lifts in the spring. I just may do that....
5/3/1 into Smolov
Ever since reading about the Smolov squat program, I had always wanted to try this method, which guarantees rapid and massive gains in the squat. According to the Russian author who introduced Smolov to the western reader, Pavel Tsatouline, this program can increase one's squat up to 100 lbs in as little as thirteen weeks. It is a very intense program, and although I never completed it, I gained a lot more strength in this exercise. As well, my legs, particularly my quads, put a lot of muscle on. When I injured my trap on March 5th, 2011 during a heavy all-out single on the overhead press, I decided to let it heal while focusing my energies on the Smolov program. It was a good decision and I wish I had the time to complete it. I returned to the 5/3/1 program to regain balance for the other lifts, especially the dead lift and overhead press, because those lifts needed training for the August competition.
Here is the link to the article which outlines Smolov's program:
The Smolov Squat Program by Pavel Tsatouline
Before embarking on the program, I made sure that I researched as much as I could on others' experiences with it. One recommendation that came up was to limit oneself to the program and one push and one pull exercise for the upper body. I chose the bench press and chin ups to go with the program. It was stated that one's dead lift would go up with the squat, or at least that one would not lose strength on it. I found that my dead lift gained after completion.
I started the so-called Introductory Microcycle on March 8th. Before starting the program, I made a guesstimate that my squat one-rep max might be 480 lbs. All percentages would be based on that number (looking back on it now, that number may have been a bit too high, but I was able to meet all my reps regardless). The Microcycle takes two weeks, and prepares the trainee for the high volume squatting to follow. I had never squatted three days a week before, and my legs were constantly sore. The trainee is also supposed to practice jumps and lunges, although according to my training log, I didn't do too many of these. For one, I wasn't too sure of which jumps to practice, as the article is somewhat vague on this detail, but I did some basic vertical jumps onto stairs, a few hops and so forth. I recall getting an odd look from a girl who was in the gym one day while I practiced hops. It's not too often that one sees a big guy jumping up and down.
The Microcycle went well, better than I thought, and I was eager to start into the meat of the program. One complaint coming from people who had done Smolov, and experienced difficulties during the program, was that they skipped the Microcycle and did not benefit as well as they thought they would have. Patience is key with any program, and I made sure that I followed this routine to the letter. I was quite prepared for the Base Mesocycle, which I started on March 21st.
The Base Mesocycle lasts for three weeks and each week sees the trainee squatting for four days! The days go as follows with reps, sets and percentages:
Day One --> 4 x 9 at 70%
Day Two --> 5 x 7 at 75%
Day Three --> 7 x 5 at 80%
Day Four --> 10 x 3 at 85%
For the succeeding two weeks, it's the exact format, but on Week Two, you add twenty pounds to the weight you were doing on Week One, and on Week Three, you add thirty pounds or ten pounds extra to Week Two.
My legs were constantly sore during those three weeks, so sore that sometimes it was a struggle to climb up onto a truck or loader at work. I was fortunate in that I never experienced knee or lower back pain, which is sometimes encountered during this program, but I did have sore elbows. I made sure that I kept nourished at all times, and it was during those weeks that I started drinking 2 litres or half a gallon of milk per day. Also, my legs were growing quicker than I had ever seen a muscle grow on me. Taking a shower and opening the curtain so that I was in view of the mirror, I was amazed at the size of my quads and inner thigh. My calves also grew thick, despite not being directly worked.
It was posted on the strongman discussion board that I follow that the August competition would entail events which seemed to focus on dead lift strength (silver dollar dead lift, frame carry), so I switched back to 5/3/1 after the Base Mesocycle to train the whole body. If I had time, I would have liked to finish this program to see how much strength I could actually gain in the squat. Although I never tested my one-rep max when I finished the program on April 9th, I was very impressed when I did ten reps at 405 lbs on April 30th during a 5/3/1 workout. According to the one-rep max calculator, that would push my one-rep max to 540 lbs. As well, on the last day of the Smolov, I performed 10 sets of 3 reps with 440 lbs, which was up until that point, the heaviest workload I had ever done while squatting. If followed through to completion, I could see a potential 60-80 lbs increase in my squat.
I don't think I am done with Smolov. This winter would be a good time to give it another shot, the earlier in the winter, the better. That way, I can return to focus on the whole body lifts in the spring. I just may do that....
20 AUG 11 -- Cardio and Bis
I thought I would devote a session just to biceps and forearms.
EZ-Curl bar curls 50 lbs for 5 x 10
Dumbbell hammer curls 40 lbs 2 x 10, 45 lbs 3 x 10
Face pulls 60 lbs 3 x 10, 65 lbs 2 x 10
Cardio was split up.
Elliptical with the hills program for 30 minutes (burnt 450 calories)
Treadmill for a 10 minute walk at 3.7 mph
Just a nice easy one today. Now, I'm off to Walmart to get some supplies for the kids.
EZ-Curl bar curls 50 lbs for 5 x 10
Dumbbell hammer curls 40 lbs 2 x 10, 45 lbs 3 x 10
Face pulls 60 lbs 3 x 10, 65 lbs 2 x 10
Cardio was split up.
Elliptical with the hills program for 30 minutes (burnt 450 calories)
Treadmill for a 10 minute walk at 3.7 mph
Just a nice easy one today. Now, I'm off to Walmart to get some supplies for the kids.
Friday 19 August 2011
19 AUG 11 -- Back to Squatting
This was the first squat workout since Aug. 6th, so it was great to get back into some leg work again. I love squat workouts. It's such a simple, primitive exercise and there are so many benefits to be derived from it, that it's a wonder that the squat racks aren't the predominant exercise station in most gyms. A lot of people, however, make excuses for not doing them and by doing so, lose the opportunity to gain all those benefits. I always eat like a horse after squat day, and this gives me an excuse to pig out later, lol.
Training max is set at 510 lbs and it's 3 x 3 week.
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 3
Working sets
410 x 3
435 x 3
460 x 3
The last set was hard and it was a struggle to make those 3 reps. I haven't taken a day off since the competition, and it showed on the last set. At least I got the requisite number of reps.
Assistance work was basic and to the point.
Squats 5 x 10 at 255 lbs or 50% of the training max.
Leg curls with 110 lbs for 15, 15, 12
It was a good workout and now I am looking forward to a couple of days off from the heavy stuff. I might do some cardio tomorrow, probably gym-bunny style on the elliptical or the treadmill.
Training max is set at 510 lbs and it's 3 x 3 week.
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 3
Working sets
410 x 3
435 x 3
460 x 3
The last set was hard and it was a struggle to make those 3 reps. I haven't taken a day off since the competition, and it showed on the last set. At least I got the requisite number of reps.
Assistance work was basic and to the point.
Squats 5 x 10 at 255 lbs or 50% of the training max.
Leg curls with 110 lbs for 15, 15, 12
It was a good workout and now I am looking forward to a couple of days off from the heavy stuff. I might do some cardio tomorrow, probably gym-bunny style on the elliptical or the treadmill.
Thursday 18 August 2011
18 AUG 11 -- Bench
Hit the bench today. I had to do some running around this morning and didn't get started on the workout till 11 a.m., which is a little past my normal time. Today is 3 x 3 bench, and the training max is 345 lbs.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
275 x 3
295 x 3
310 x 6
Then I did some singles, staying submaximal.
320 x 1
325 x 1
330 x 1
On the last single, I was cooled down from chatting with my neighbor who also works out at the gym. He has a couple of police hiring interviews lined up, so he was filling me in on that. The bar went up alright, but if I had spent even another minute chatting, I may have found myself in trouble, lol.
Chin ups with the new belt were fun.
Bodyweight x 10
25 lbs x 4
35 x 4
45 x 3
50 x 3
I spent time working on weighted dips.
20 lbs x 10
25 x 10, 10, 10, 10 (on the last 3 sets, I did 3 x 5 bodyweight chin ups supersetted)
It was a good workout. I decided not to pursue the 5/3/1 format for chin ups, based on advice from some other guys, much stronger than me, who advocated just sticking with these as an assistance exercise. I'll follow that advice.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
275 x 3
295 x 3
310 x 6
Then I did some singles, staying submaximal.
320 x 1
325 x 1
330 x 1
On the last single, I was cooled down from chatting with my neighbor who also works out at the gym. He has a couple of police hiring interviews lined up, so he was filling me in on that. The bar went up alright, but if I had spent even another minute chatting, I may have found myself in trouble, lol.
Chin ups with the new belt were fun.
Bodyweight x 10
25 lbs x 4
35 x 4
45 x 3
50 x 3
I spent time working on weighted dips.
20 lbs x 10
25 x 10, 10, 10, 10 (on the last 3 sets, I did 3 x 5 bodyweight chin ups supersetted)
It was a good workout. I decided not to pursue the 5/3/1 format for chin ups, based on advice from some other guys, much stronger than me, who advocated just sticking with these as an assistance exercise. I'll follow that advice.
Wednesday 17 August 2011
17 AUG 11 -- Just Flip It
At break today I had my friend use the loader to bring the 660 lbs tire over to the parking lot for some more tire flip practice:
8 consecutive, then 4, 3, 5, 3, 2 for a total of 25 flips. Nothing serious, just some extra much needed practice.
8 consecutive, then 4, 3, 5, 3, 2 for a total of 25 flips. Nothing serious, just some extra much needed practice.
Tuesday 16 August 2011
16 AUG 11 -- Back to Dead Lifting
Hit the gym again this morning. I'm on 3-11, my favourite shift, and my best workouts are done in the morning hours after 9 a.m.
Dead lift training max is 520 lbs, and I am on the 3 x 3 week of the wave.
Warm up sets
210 x 5
260 x 5
310 x 3
Working sets
415 x 3
440 x 3
470 x 5
I could have done more reps, but having done so much heavy lifting during Saturday's competition, I didn't want to overtax my back this week. 5 reps is two over the requisite, and such a set keeps in line with Wendler's recommendation of holding some in the tank even when you know you can do more.
Assistance work was likewise light.
Barbell shrugs 235 lbs for 5 x 15
One arm dumbbell rows 105 lbs for 3 x 10 on each side.
I concluded the workout with some gym-bunny cardio, hitting the elliptical trainer for a fat-burning 20 minutes using the hills program.
And now, I am off to work, lol.
Dead lift training max is 520 lbs, and I am on the 3 x 3 week of the wave.
Warm up sets
210 x 5
260 x 5
310 x 3
Working sets
415 x 3
440 x 3
470 x 5
I could have done more reps, but having done so much heavy lifting during Saturday's competition, I didn't want to overtax my back this week. 5 reps is two over the requisite, and such a set keeps in line with Wendler's recommendation of holding some in the tank even when you know you can do more.
Assistance work was likewise light.
Barbell shrugs 235 lbs for 5 x 15
One arm dumbbell rows 105 lbs for 3 x 10 on each side.
I concluded the workout with some gym-bunny cardio, hitting the elliptical trainer for a fat-burning 20 minutes using the hills program.
And now, I am off to work, lol.
Monday 15 August 2011
15 AUG 11 -- An Early Christmas Present
I was planning on going back to 3 x 3 for the overhead press, repeating the last workout I did for it. However, after doing the warm up sets and then the initial set of 3, I felt so stiff and sluggish, that I realized a deload would be better for the overhead press today. Here's the sets anyway:
45 x 25
95 x 5
120 x 5
145 x 5
190 x 2 (this is where I felt sluggish, so I stopped at 2 and concluded it would be a deload)
The owner of the gym had ordered a weight belt for me, made by Grizzly:
Grizzly Weight Belt
I've been wanting one of these so bad that it was like Christmas morning when I picked it up. So, although it's a deload for the overhead press, I still decided to experiment with the belt to see what I could do with it.
I started with chin ups.
Bodyweight x 10
10 lbs x 6
15 x 6
20 x 5
25 x 4
35 x 3
45 x 2
50 x 3
I concluded with another bodyweight set of 11 reps, culminating in 50 total.
Then I experimented with dips.
Bodyweight x 10
5 lbs x 10
10 x 10
20 x 10
25 x 10
35 x 8
45 x 10 culminating in 68 reps total.
I jumped onto the elliptical trainer and did 20 minutes on the fatburner program.
The weight belt is awesome. My strength will improve even more with this tool, and I am very glad to have gained this opportunity for advancement. I am thinking of using the 5/3/1 format for chin ups, so crunching with the one-rep max calculator based on my last set (I added two reps, due to being tired from the previous sets), I arrive at 58 lbs, or 60 rounded, for my training max number (and 90% of that is 54 lbs rounded out to 55 lbs for the working max to calculate the working percentages). Once a week, I'll be doing 5/3/1 chins. If the numbers don't work for me when I try it next time, I will recalculate based on what I get. In regards to dips, I will continue to use them as an assistance exercise after overhead press or on bench day, whichever works out, utilizing the 5 x 10 format with a weight that can be handled for that many sets. In one of his articles, Wendler revealed that 5/3/1 can be applied to exercises other than the basic four, including rows and curls, so I think I'm on the same page by going with this approach for chin ups. I noticed that my last set of 11 bodyweight chins today felt springy while performing them, so I am confident that my year-end goal of 20 bodyweight chin ups will be brought forward to the near future instead.
45 x 25
95 x 5
120 x 5
145 x 5
190 x 2 (this is where I felt sluggish, so I stopped at 2 and concluded it would be a deload)
The owner of the gym had ordered a weight belt for me, made by Grizzly:
Grizzly Weight Belt
I've been wanting one of these so bad that it was like Christmas morning when I picked it up. So, although it's a deload for the overhead press, I still decided to experiment with the belt to see what I could do with it.
I started with chin ups.
Bodyweight x 10
10 lbs x 6
15 x 6
20 x 5
25 x 4
35 x 3
45 x 2
50 x 3
I concluded with another bodyweight set of 11 reps, culminating in 50 total.
Then I experimented with dips.
Bodyweight x 10
5 lbs x 10
10 x 10
20 x 10
25 x 10
35 x 8
45 x 10 culminating in 68 reps total.
I jumped onto the elliptical trainer and did 20 minutes on the fatburner program.
The weight belt is awesome. My strength will improve even more with this tool, and I am very glad to have gained this opportunity for advancement. I am thinking of using the 5/3/1 format for chin ups, so crunching with the one-rep max calculator based on my last set (I added two reps, due to being tired from the previous sets), I arrive at 58 lbs, or 60 rounded, for my training max number (and 90% of that is 54 lbs rounded out to 55 lbs for the working max to calculate the working percentages). Once a week, I'll be doing 5/3/1 chins. If the numbers don't work for me when I try it next time, I will recalculate based on what I get. In regards to dips, I will continue to use them as an assistance exercise after overhead press or on bench day, whichever works out, utilizing the 5 x 10 format with a weight that can be handled for that many sets. In one of his articles, Wendler revealed that 5/3/1 can be applied to exercises other than the basic four, including rows and curls, so I think I'm on the same page by going with this approach for chin ups. I noticed that my last set of 11 bodyweight chins today felt springy while performing them, so I am confident that my year-end goal of 20 bodyweight chin ups will be brought forward to the near future instead.
14 AUG 11 -- Cardio/Conditioning
My lower back is sore! The events from yesterday left me with some battle wounds, lol.
Today's workout is supposed to be a fat burner. I've been doing events cardio, tire flips and sled pulls, plus rep-squatting, but I want to lose the gut I have accumulated with the extra muscle and strength which I've gained. I'll be putting more emphasis now on achieving that end through additional cardio sessions. Some of it will be gym-bunny style, but if it gets the gut out of the way, I'll be happy.
I started with bodyweight sit ups on the incline bench going 20, 20, 20 and then 15.
30 minutes on the elliptical trainer, using the hills workout program.
More sit ups, doing 15 and then 10 for a total of 100 reps.
20 minutes on the treadmill, doing 1.55 mile run/walk. The runs were just that, and I cranked up the speed so that I did several hard sprints with recovery walking in between.
I looked like a drowned rat when I was done, my shirt was soaked, and after hitting the shower, I headed home to spend the rest of the day with the gang at the house.
Today's workout is supposed to be a fat burner. I've been doing events cardio, tire flips and sled pulls, plus rep-squatting, but I want to lose the gut I have accumulated with the extra muscle and strength which I've gained. I'll be putting more emphasis now on achieving that end through additional cardio sessions. Some of it will be gym-bunny style, but if it gets the gut out of the way, I'll be happy.
I started with bodyweight sit ups on the incline bench going 20, 20, 20 and then 15.
30 minutes on the elliptical trainer, using the hills workout program.
More sit ups, doing 15 and then 10 for a total of 100 reps.
20 minutes on the treadmill, doing 1.55 mile run/walk. The runs were just that, and I cranked up the speed so that I did several hard sprints with recovery walking in between.
I looked like a drowned rat when I was done, my shirt was soaked, and after hitting the shower, I headed home to spend the rest of the day with the gang at the house.
Sunday 14 August 2011
14 AUG 11 -- The Day After !
The competition went quite well yesterday. First, the weather was perfect, sunny and dry. A good crowd turned out for the event, and the spectators were very supportive of the competitors with lots of cheering and applause during each competitor's turn. We had 17 male competitors and 7 women competing in their own division. The event was held in Woodstock, Ontario but most competitors came from a long distance, largely from Toronto and the GTA area, and several from Buffalo, New York. I was very impressed that they took the drive over the border to come.
This competition consisted of four events for both men and women's divisions. There were no weight classes, and it was ranked as a novice/intermediate level competition. The events were as follows:
1. Silver dollar (19") deadlift for max.
241lbs min opener women
421lbs min opener men
2. Log press for reps.
8" log 110lbs women
12" log 220lbs men
3. Frame carry.
245 lbs women
495 lbs men
4. Tire flip.
380lbs women
700lbs men
I did well on the first event, and I was quite pleased with the pulls I was able to make. I started conservatively, opting for a 541 lbs. pull for the first attempt. It felt very light, but the bar on the silver dollar dead lift tends to be bouncy, so I wanted to get a feel by going low. Second attempt was 621 lbs. and it came up very smooth and crisp. Then, I had to quickly determine my final weight. Dilemma time: do I go for broke, or stay high and reasonable. I made the decision to pull 681, after looking over the other competitors final weights, as it would be 20 lbs. higher than theirs. At the same time, just before I made the pull at 681, I had to bite my tongue as I wanted to go for 701 at the last second. If I wouldn't be able to make the 701, I would be stuck with the second attempt's pull of 621. So, 681 it was, and it came up strong and smooth. I felt like kicking my ass for holding back on 20 lbs, lol. It was still a good scoring weight, and it took me up nicely in points.
The log press was a different matter. I hadn't log pressed since last year's competition, and even during the warm up with the empty log, it felt foreign and the mechanics weren't manifesting in my warm up reps. I watched as the first competitor up was nearly destroyed after a close miss when he lost control of the log and went crashing down to the ground with the log following him. The crowd gasped and based on the view from where I was standing, it seemed a minor miracle that he wasn't seriously hurt.
When it was my turn, I grabbed hold of the log, dropped to a low squat and brought it rolling up to the ready position. As I prepared to make the move to push, I felt dizzy. I put the log down to clear my head, then resumed the attempt. I was able to press the log up, but could barely hold it at the top long enough to bring my head through. Again, the dizziness. I had to drop the log. Zero points due to an incomplete lockout, much disappointment, and confusion as to why I felt dizzy. I attributed some of it to dehydration, so I made sure I drank lots of water when I got back to my seat.
The frame carry was lots of fun. I made the unforgivable error of trying to take too long of a stride forward, and the frame wobbled in my hands, causing me to drop sideways to my left. Undaunted, I pulled it back up and continued onto the 75' line, where the competitor must put the frame down, turn, and head back to the start line. I made it back, no falls or drops, and the form was better. I will have to practice this event in the future. It's not like the farmers' walk at all in terms of feel, although it appears similar. Balanced walking is critical with this event.
The last event of the day, the good 'ole tire flip. 700 lbs. of pure fun. I enjoyed this event the most. I think all the tire flips practiced at work paid off, because the tire felt relatively easy to move, and from what I could see in the video my son filmed, my form looked alright. I managed to work out seven flips before being timed out. I could have kept going, but the time was only 60 seconds till the finish is called.
Here is a vid of my events:
My final score tally was 28 points, and although I am placed on the scoreboard as number 11, technically I would be 10th as the two competitors ahead of me tied for ninth place. In last year's event, I placed 9th out of 17, but I was more pleased with my overall performance this time around, which I believe to be better than last year's. A year's worth of 5/3/1, with a deviation for some Smolov squatting, paid off. I also saw a lot of improvement in other competitors who were there last year, and I congratulated them on a job well done.
This competition consisted of four events for both men and women's divisions. There were no weight classes, and it was ranked as a novice/intermediate level competition. The events were as follows:
1. Silver dollar (19") deadlift for max.
241lbs min opener women
421lbs min opener men
2. Log press for reps.
8" log 110lbs women
12" log 220lbs men
3. Frame carry.
245 lbs women
495 lbs men
4. Tire flip.
380lbs women
700lbs men
I did well on the first event, and I was quite pleased with the pulls I was able to make. I started conservatively, opting for a 541 lbs. pull for the first attempt. It felt very light, but the bar on the silver dollar dead lift tends to be bouncy, so I wanted to get a feel by going low. Second attempt was 621 lbs. and it came up very smooth and crisp. Then, I had to quickly determine my final weight. Dilemma time: do I go for broke, or stay high and reasonable. I made the decision to pull 681, after looking over the other competitors final weights, as it would be 20 lbs. higher than theirs. At the same time, just before I made the pull at 681, I had to bite my tongue as I wanted to go for 701 at the last second. If I wouldn't be able to make the 701, I would be stuck with the second attempt's pull of 621. So, 681 it was, and it came up strong and smooth. I felt like kicking my ass for holding back on 20 lbs, lol. It was still a good scoring weight, and it took me up nicely in points.
The log press was a different matter. I hadn't log pressed since last year's competition, and even during the warm up with the empty log, it felt foreign and the mechanics weren't manifesting in my warm up reps. I watched as the first competitor up was nearly destroyed after a close miss when he lost control of the log and went crashing down to the ground with the log following him. The crowd gasped and based on the view from where I was standing, it seemed a minor miracle that he wasn't seriously hurt.
When it was my turn, I grabbed hold of the log, dropped to a low squat and brought it rolling up to the ready position. As I prepared to make the move to push, I felt dizzy. I put the log down to clear my head, then resumed the attempt. I was able to press the log up, but could barely hold it at the top long enough to bring my head through. Again, the dizziness. I had to drop the log. Zero points due to an incomplete lockout, much disappointment, and confusion as to why I felt dizzy. I attributed some of it to dehydration, so I made sure I drank lots of water when I got back to my seat.
The frame carry was lots of fun. I made the unforgivable error of trying to take too long of a stride forward, and the frame wobbled in my hands, causing me to drop sideways to my left. Undaunted, I pulled it back up and continued onto the 75' line, where the competitor must put the frame down, turn, and head back to the start line. I made it back, no falls or drops, and the form was better. I will have to practice this event in the future. It's not like the farmers' walk at all in terms of feel, although it appears similar. Balanced walking is critical with this event.
The last event of the day, the good 'ole tire flip. 700 lbs. of pure fun. I enjoyed this event the most. I think all the tire flips practiced at work paid off, because the tire felt relatively easy to move, and from what I could see in the video my son filmed, my form looked alright. I managed to work out seven flips before being timed out. I could have kept going, but the time was only 60 seconds till the finish is called.
Here is a vid of my events:
My final score tally was 28 points, and although I am placed on the scoreboard as number 11, technically I would be 10th as the two competitors ahead of me tied for ninth place. In last year's event, I placed 9th out of 17, but I was more pleased with my overall performance this time around, which I believe to be better than last year's. A year's worth of 5/3/1, with a deviation for some Smolov squatting, paid off. I also saw a lot of improvement in other competitors who were there last year, and I congratulated them on a job well done.
Wednesday 10 August 2011
10 AUG 11 -- Cardio
Just a cardio top up for the day: 5 x 100 yard field sprints. Thursday and Friday might be just a simple walk.
I'll keep you posted of Saturday's results :)
I'll keep you posted of Saturday's results :)
Sunday 7 August 2011
07 AUG 11 -- Bench Time !
I decided to throw in a bench workout today. I followed the 3 x 5 format, with a training max that has been upped to 345 lbs.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
225 x 5
260 x 5
295 x 10
The goal for today was 10 reps, the objective being to max out as I want to cram in as much extra training as possible before starting the deload on Tuesday in preparation for the comp next Saturday. My favorite spotter was there for moral support, as well as to save me from the possible fate of being stuck on the bench for the rest of the afternoon. A big thank you....;)
Assistance work was close-grip bench press, using 60% of the training max --> 210 lbs for 5 x 10.
One arm dumbbell rows 100 lbs for 3 x 10 each side, 115 lbs for 2 x 6 each side.
Bodyweight dips went as follows: 15, 15, 10, 10 for 50 total.
All in all, it was a great workout, went smoothly, and I felt better getting one more bench workout before the comp. The additional triceps work will definitely help the log press on Saturday.
Parting thought for the day: If you know what you want, reach out for it, lest it elude you.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
225 x 5
260 x 5
295 x 10
The goal for today was 10 reps, the objective being to max out as I want to cram in as much extra training as possible before starting the deload on Tuesday in preparation for the comp next Saturday. My favorite spotter was there for moral support, as well as to save me from the possible fate of being stuck on the bench for the rest of the afternoon. A big thank you....;)
Assistance work was close-grip bench press, using 60% of the training max --> 210 lbs for 5 x 10.
One arm dumbbell rows 100 lbs for 3 x 10 each side, 115 lbs for 2 x 6 each side.
Bodyweight dips went as follows: 15, 15, 10, 10 for 50 total.
All in all, it was a great workout, went smoothly, and I felt better getting one more bench workout before the comp. The additional triceps work will definitely help the log press on Saturday.
Parting thought for the day: If you know what you want, reach out for it, lest it elude you.
Saturday 6 August 2011
06 AUG 11 -- Squat Saturday
Squat training max bumps up to 510 lbs.
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 5
Working sets
330 x 5
385 x 5
435 x 6
I kept it down to one rep above requisite, remembering the tire flips from the night before.
Assistance work was a little prolonged today, as I squeezed a bit of extra work in before the deload week:
Squats (ass to the grass style) 255 lbs for 5 x 10
Leg curls 95 lbs for 3 x 15
Chin ups bodyweight 10, 8, 7 = 25 total and 100 total for the week
Sit ups on incline with bodyweight 15, 15, 20
I did a cooldown on the treadmill, walking 0.5 miles at an easy pace.
It was a smooth workout, covered all the bases, and I walked out of the gym with a relaxed smile on the face. Next Saturday, here we come.
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 5
Working sets
330 x 5
385 x 5
435 x 6
I kept it down to one rep above requisite, remembering the tire flips from the night before.
Assistance work was a little prolonged today, as I squeezed a bit of extra work in before the deload week:
Squats (ass to the grass style) 255 lbs for 5 x 10
Leg curls 95 lbs for 3 x 15
Chin ups bodyweight 10, 8, 7 = 25 total and 100 total for the week
Sit ups on incline with bodyweight 15, 15, 20
I did a cooldown on the treadmill, walking 0.5 miles at an easy pace.
It was a smooth workout, covered all the bases, and I walked out of the gym with a relaxed smile on the face. Next Saturday, here we come.
Friday 5 August 2011
05 AUG 11 -- Overhead Press
I decided to do an advanced overhead press workout, instead of the regular bench press session today, in light of the competition next Saturday. This is 3 x 3 day. I was away yesterday, so I couldn't work out.
Warm up sets
45 x 15
95 x 5
120 x 5
145 x 3
Working sets
190 x 3
205 x 3
215 x 3
I worked on the push press some more. Today, I didn't have it in me to go harder, so this is what it looked like:
225 x 2
230 x 1
235 x 1
220 x 2 x 2
Assistance work was 60% of the training max --> 145 lbs for 5 x 10
Hang cleans 145 x 3, 155 x 2, 165 x 2, 175 x 2 (the last one went up, but was like a twisted pretzel, looking absolutely retarded, lol).
I did one set of hammer curls for 10 reps with 50 lbs dumbbells, but stopped there, as I am going to attempt to do some tire flips tonight, and will need some energy for that.
PS -- I was finally able to get some tire flips in. I was very tired going into these, having driven for 10 hours on a major multi-lane highway the day before. I used the 660 lbs tire, and while I originally planned to do 10 consecutive reps, I just didn't have the steam to go with that plan tonight, so I broke it up like this:
2 x 5 flips
5 x 3 flips = 25 total flips
It had been a couple of weeks since the last flip session, and things seemed rusty at first, but for the last sets, the form came back and the tire was nice and controlled. Man, I am tired! I'm going to sleep in tomorrow!
Stay tuned for squats tomorrow, dear readers :)
Warm up sets
45 x 15
95 x 5
120 x 5
145 x 3
Working sets
190 x 3
205 x 3
215 x 3
I worked on the push press some more. Today, I didn't have it in me to go harder, so this is what it looked like:
225 x 2
230 x 1
235 x 1
220 x 2 x 2
Assistance work was 60% of the training max --> 145 lbs for 5 x 10
Hang cleans 145 x 3, 155 x 2, 165 x 2, 175 x 2 (the last one went up, but was like a twisted pretzel, looking absolutely retarded, lol).
I did one set of hammer curls for 10 reps with 50 lbs dumbbells, but stopped there, as I am going to attempt to do some tire flips tonight, and will need some energy for that.
PS -- I was finally able to get some tire flips in. I was very tired going into these, having driven for 10 hours on a major multi-lane highway the day before. I used the 660 lbs tire, and while I originally planned to do 10 consecutive reps, I just didn't have the steam to go with that plan tonight, so I broke it up like this:
2 x 5 flips
5 x 3 flips = 25 total flips
It had been a couple of weeks since the last flip session, and things seemed rusty at first, but for the last sets, the form came back and the tire was nice and controlled. Man, I am tired! I'm going to sleep in tomorrow!
Stay tuned for squats tomorrow, dear readers :)
Tuesday 2 August 2011
02 AUG 11 -- Dead Lifting and Rack Pulls
3 x 5 week - dead lifts - training max now at 520 lbs.
Warm up sets
135 x 5
210 x 5
260 x 5
310 x 3
Working sets
340 x 5
390 x 5
440 x 11
I decided to go higher than the requisite number of 5 on the last set. The competition is very close, and next week is a deload week. I actually could have done 12 reps, but stayed at 11, having originally planned to do 10. Talk about heavy breathing after the last set, lol.
I did some rack pulls to prepare for the silver dollar dead lift. I used a Cybex "Smith Machine".
315 x 1
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1
Assistance work today continued on with pulling movements:
Barbell shrugs 225 lbs for 5 x 15, 315 x 10, then 8
Face pulls 60 x15, 70 x 10, 10
It was a good workout and I left the gym on a positive note. I don't know if it's the right thing to do, but I am going to substitute this week's bench press workout with another overhead press workout, going with the 3 x 3 day. There's no bench pressing in the strongman comp, but there will be a log press, and I want to squeeze in one more workout to keep the "groove greased". Wish me luck!
PS -- I worked 3-11 shift, and then after work, I added field sprints for some cardio, doing 5 x 100 yard sprints.
Warm up sets
135 x 5
210 x 5
260 x 5
310 x 3
Working sets
340 x 5
390 x 5
440 x 11
I decided to go higher than the requisite number of 5 on the last set. The competition is very close, and next week is a deload week. I actually could have done 12 reps, but stayed at 11, having originally planned to do 10. Talk about heavy breathing after the last set, lol.
I did some rack pulls to prepare for the silver dollar dead lift. I used a Cybex "Smith Machine".
315 x 1
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1
Assistance work today continued on with pulling movements:
Barbell shrugs 225 lbs for 5 x 15, 315 x 10, then 8
Face pulls 60 x15, 70 x 10, 10
It was a good workout and I left the gym on a positive note. I don't know if it's the right thing to do, but I am going to substitute this week's bench press workout with another overhead press workout, going with the 3 x 3 day. There's no bench pressing in the strongman comp, but there will be a log press, and I want to squeeze in one more workout to keep the "groove greased". Wish me luck!
PS -- I worked 3-11 shift, and then after work, I added field sprints for some cardio, doing 5 x 100 yard sprints.
Monday 1 August 2011
01 AUG 11 -- Overhead Press
Two weeks to go before the competition. It's on August 13th, and this is basically the last heavy session for overhead press, as I am going to use next week as a deload. My gym is closed today...it's a provincial holiday...so I went to a friend's gym, one which I used to be a member of. I used to go to this gym, even though it's in a neighbouring city, all the time before switching to the local gym. I miss the place a bit and it catered to guys who were powerlifters. I enjoy working out at the present facility, but still have a soft spot for the old place.
It's 3 x5 week, and a new wave, so the overhead press bumps up to 240 lbs. My cold is almost completely gone, but my shoulder is a bit stiff. I think I was laying on it last night in bed, and that stiffened it up.
Warm up sets
45 x 25
95 x 5
120 x 5
145 x 3
Working sets
155 x 5
180 x 5
205 x 6
I was a bit thrown off on the last set. Different gym, different feel on the barbell, and I asked my friend to count off reps, but he was doing it mentally, lol. I wanted to yell out, "count!". I was disappointed with this set, having previously done more reps at that weight. It could be many factors, including the cold I just went through, but for some reason, six reps it was. At least I'm over the requisite number, sigh...
Assistance work was not so disappointing.
Mil press was 60% of today's training max --> 145 lbs for 5 x 10
Bodweight chin ups mixing up both wide and close grip: 8, 7, 7, 6, 5, 6, 6, 6, 6, 7, 6, 5 = 75 reps
Bodyweight dips in between the final sets of chin ups 3 x 10
I've been so focused on chin ups as of late that I've been neglecting dips. Dips are extremely important, just as important as the chins, and I've noticed that my progress on pressing movements has been so-so as of late, so I'm going to make sure that I re-incorporate the dips back in there, even if it is just for 3 sets. Mike Mentzer is quoted as saying that dips are the "squat for the upper body", and Wendler is also very big on these, stating that they are the best exercise for the triceps. I will definitely start training these again. Stronger triceps are crucial for pressing success.
By the way, no tire flips last week. Circumstances at work wouldn't allow me to get them in, but I will shoot for some this week, hopefully, if all goes well. I'm also on 3-11, so that should help with the recovery.
It's 3 x5 week, and a new wave, so the overhead press bumps up to 240 lbs. My cold is almost completely gone, but my shoulder is a bit stiff. I think I was laying on it last night in bed, and that stiffened it up.
Warm up sets
45 x 25
95 x 5
120 x 5
145 x 3
Working sets
155 x 5
180 x 5
205 x 6
I was a bit thrown off on the last set. Different gym, different feel on the barbell, and I asked my friend to count off reps, but he was doing it mentally, lol. I wanted to yell out, "count!". I was disappointed with this set, having previously done more reps at that weight. It could be many factors, including the cold I just went through, but for some reason, six reps it was. At least I'm over the requisite number, sigh...
Assistance work was not so disappointing.
Mil press was 60% of today's training max --> 145 lbs for 5 x 10
Bodweight chin ups mixing up both wide and close grip: 8, 7, 7, 6, 5, 6, 6, 6, 6, 7, 6, 5 = 75 reps
Bodyweight dips in between the final sets of chin ups 3 x 10
I've been so focused on chin ups as of late that I've been neglecting dips. Dips are extremely important, just as important as the chins, and I've noticed that my progress on pressing movements has been so-so as of late, so I'm going to make sure that I re-incorporate the dips back in there, even if it is just for 3 sets. Mike Mentzer is quoted as saying that dips are the "squat for the upper body", and Wendler is also very big on these, stating that they are the best exercise for the triceps. I will definitely start training these again. Stronger triceps are crucial for pressing success.
By the way, no tire flips last week. Circumstances at work wouldn't allow me to get them in, but I will shoot for some this week, hopefully, if all goes well. I'm also on 3-11, so that should help with the recovery.
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