When I started today's workout, I spent time on some Cybex machines doing various chest supported rows and also wide grip lat pulldowns. I will probably continue to do this on squat day to help warm up the upper back, shoulders and wrists. Squatting without warming up these upper body muscles and joints is uncomfortable for me.
The training max today is 415 lbs, and it's 5+ day. I used the advice of Jim Wendler, staying with the requisite number.
65% = 270 x 5
75% = 310 x 5
85% = 355 x 5
Using the "big, but boring" or BBB assistance workout, I followed up with deep squats, using 210 lbs on the barbell and simply doing 5 sets of 10.
Nothing fancy, no going to failure and just worked on getting in what needed to be done.
Thursday 25 October 2012
Monday 22 October 2012
22 OCT 12 -- Return to the Bench
The bench training max I have adjusted to 320 lbs, an increase of 10 lbs.
It's 5+ day:
65% = 210 x 5
75% = 240 x 5
85% = 270 x 15
The rep target was 12 reps, but I decided on continuing with some extra effort.
Assistance work:
Incline DB Bench 70 lbs x 20, 15, 12, 12
Barbell Row 225 lbs x 4 x 8
I haven't done barbell rows in a long time. I may split up the rows between dumbbell and barbell rows. I can feel the barbell rows working the lats more directly.
It's 5+ day:
65% = 210 x 5
75% = 240 x 5
85% = 270 x 15
The rep target was 12 reps, but I decided on continuing with some extra effort.
Assistance work:
Incline DB Bench 70 lbs x 20, 15, 12, 12
Barbell Row 225 lbs x 4 x 8
I haven't done barbell rows in a long time. I may split up the rows between dumbbell and barbell rows. I can feel the barbell rows working the lats more directly.
Sunday 21 October 2012
21 OCT 12 -- Dead Lift
Another beautiful day outside. A good day for dead lifting!
Training max is 435 lbs, and it's 5+ day.
65% = 285 x 5
75% = 325 x 5
85% = 370 x 15
Rep target was 10 reps, and I could have put out a few more, but stayed under the red line today.
Assistance work was simply barbell shrugs with 315 lbs for 5 x 10.
I may do some curls and rows tonight at home. For now, I just want to get outside and enjoy what is left of the day itself ;)
Training max is 435 lbs, and it's 5+ day.
65% = 285 x 5
75% = 325 x 5
85% = 370 x 15
Rep target was 10 reps, and I could have put out a few more, but stayed under the red line today.
Assistance work was simply barbell shrugs with 315 lbs for 5 x 10.
I may do some curls and rows tonight at home. For now, I just want to get outside and enjoy what is left of the day itself ;)
Friday 19 October 2012
19 OCT 12 -- Back in the Saddle
I observed, as forementioned in my last post, a one-week deload to recover from the heavy lifting. Nothing really worth writing about, but during that time I just worked on some chin ups, and these were done at work. I did one strongman event session, this being on the 14th, and it consisted of just a bunch of log presses:
Log Press Poundages/Reps
40 x 15, 85 x 5, 140 x 5, 165 x 5, 210 x 2, 3, 220 x 2, 2, 175 x 5, 5, 5, 95 x 5 x 10.
I plan on working these into a full routine, but that session was just an experiment to see where I was at with these, and what sort of workout I could get from them. Also, applying 5/3/1 to the log press when the routine becomes implemented. They are a lot different than barbell or dumbbell presses, the big factor involving balancing the damn thing. Also, I do them as strict presses when lighter weights are involved, and only add the leg drive when I am close to the top poundages.
Today, the 19th, I trained the overhead press. Starting a new wave, all the poundages go up, normally 5 lbs for presses, and 10 for squats/deadlifts. However, after looking at where I am at with my reps versus weight used, I have decided to modify the weights to get some heavier work in:
Military Press 205 lbs
Dead Lift 435 lbs
Bench Press 320 lbs
Squat 415 lbs
Overhead press day with 5+:
65% = 135 x 5
75% = 155 x 5
85% = 175 x 15
Rep target was 13 reps.
Assistance work today was supersetted chin ups and standing dumbbell presses using the 50-pounders for 5 x 10.
Log Press Poundages/Reps
40 x 15, 85 x 5, 140 x 5, 165 x 5, 210 x 2, 3, 220 x 2, 2, 175 x 5, 5, 5, 95 x 5 x 10.
I plan on working these into a full routine, but that session was just an experiment to see where I was at with these, and what sort of workout I could get from them. Also, applying 5/3/1 to the log press when the routine becomes implemented. They are a lot different than barbell or dumbbell presses, the big factor involving balancing the damn thing. Also, I do them as strict presses when lighter weights are involved, and only add the leg drive when I am close to the top poundages.
Today, the 19th, I trained the overhead press. Starting a new wave, all the poundages go up, normally 5 lbs for presses, and 10 for squats/deadlifts. However, after looking at where I am at with my reps versus weight used, I have decided to modify the weights to get some heavier work in:
Military Press 205 lbs
Dead Lift 435 lbs
Bench Press 320 lbs
Squat 415 lbs
Overhead press day with 5+:
65% = 135 x 5
75% = 155 x 5
85% = 175 x 15
Rep target was 13 reps.
Assistance work today was supersetted chin ups and standing dumbbell presses using the 50-pounders for 5 x 10.
Friday 12 October 2012
12 OCT 12 -- Double or Nothing
My workouts are always second place to the day to day duties and events in my life: family duty and my job. Some people put play before work, however, I cannot say that I am a member of that camp. Often, I work extra hours at work, and in the past there was a time when I was putting in at least twenty hours of overtime per week, every week, for several years. Raising my children and providing for their needs has always been my priority and if there is one thing that sickens me, it's a deadbeat dad. However, I digress...(end of rant)....
Today was a doubled up day. I can't hit the gym tomorrow, due to my work schedule, so I decided to combine two workouts --> bench and squat! It's 1+ day for both movements.
Bench training max is 310 lbs:
75% = 235 x 5
85% = 265 x 3
95% = 295 x 11
I was able to exceed my rep target by one on that last set.
Squat training max is 405 lbs:
75% = 305 x 5
85% = 345 x 3
95% = 385 x 5
Unfortunately, I came up short by 3 on my rep target for that movement. I worked sixteen hours overtime this week, and also burned my arm at work yesterday, singing all the hairs off of my left forearm. (Wahhhh!!!!) Put in notes: tired and sore today, lol.
No assistance work today. Next week, I will be observing a deload week, one that is overdue. The focus will be on conditioning, hill sprints et al.
Today was a doubled up day. I can't hit the gym tomorrow, due to my work schedule, so I decided to combine two workouts --> bench and squat! It's 1+ day for both movements.
Bench training max is 310 lbs:
75% = 235 x 5
85% = 265 x 3
95% = 295 x 11
I was able to exceed my rep target by one on that last set.
Squat training max is 405 lbs:
75% = 305 x 5
85% = 345 x 3
95% = 385 x 5
Unfortunately, I came up short by 3 on my rep target for that movement. I worked sixteen hours overtime this week, and also burned my arm at work yesterday, singing all the hairs off of my left forearm. (Wahhhh!!!!) Put in notes: tired and sore today, lol.
No assistance work today. Next week, I will be observing a deload week, one that is overdue. The focus will be on conditioning, hill sprints et al.
Wednesday 10 October 2012
10 OCT 12 -- Dead Lift 1+ Day
1+ day for the dead lift. Training max is 425 lbs.
Requisite warm up sets, then I hit the working poundages:
75% = 320 x 5
85% = 360 x 3
95% = 405 x 12
The rep target was 11 reps, and I could have cracked off two more, but held at 12. Crisp and fast.
Three singles to assess where I am:
435 x 1
455 x 1
475 x 1
Those ones were also easy and controlled. Good stuff.
Assistance work tonight was simply barbell shrugs: 225 lbs for 3 x 25.
I needed to get back to do some grocery shopping, so I left off there. Tomorrow, if things work according to plan, I'll be training the bench. See you then!
Requisite warm up sets, then I hit the working poundages:
75% = 320 x 5
85% = 360 x 3
95% = 405 x 12
The rep target was 11 reps, and I could have cracked off two more, but held at 12. Crisp and fast.
Three singles to assess where I am:
435 x 1
455 x 1
475 x 1
Those ones were also easy and controlled. Good stuff.
Assistance work tonight was simply barbell shrugs: 225 lbs for 3 x 25.
I needed to get back to do some grocery shopping, so I left off there. Tomorrow, if things work according to plan, I'll be training the bench. See you then!
Sunday 7 October 2012
Canadian Thanksgiving
The gym is closed tomorrow (it's Canadian Thanksgiving tomorrow), so I
made sure that I got my workout in today. Overhead press day, with the
training max set at 195 lbs, and it's the 1+ workout.
Requisite warm ups, then:
75% = 145 x 5
85% = 165 x 3
95% = 185 x 12
I was able to exceed my rep target by 2 reps.
Singles followed, ramping up to assess where I am at with this:
205 x 1
230 x 1
235 x 1
It was evident on the last single that I had even more in me, and I think that 245 would have been feasible. I will wait for the completion of the next cycle before testing again.
Assistance work for today:
Standing dumbbell press 5 x 10 with the 50 pounders, supersetted with:
Bodyweight chin ups 4 x 6
That is a great combination. Chin ups seem to be like mashed potatoes, complementing any sort of meat dinner you happen to be eating, whether it be chicken, steak or pork. I mixed them in to achieve some counterbalance with the pressing, but I have even mixed them in with squats too at times. It's just a great exercise.
Finished up with 3 x 10 hammer curls using the 40 pounders.
Tonight, it will be roast turkey, mashed potatoes blended with mashed yams, fried green beans, squash, gravy, salad, and a dessert of pumpkin pie. After this workout session, I now have an excuse to go up for seconds!
Requisite warm ups, then:
75% = 145 x 5
85% = 165 x 3
95% = 185 x 12
I was able to exceed my rep target by 2 reps.
Singles followed, ramping up to assess where I am at with this:
205 x 1
230 x 1
235 x 1
It was evident on the last single that I had even more in me, and I think that 245 would have been feasible. I will wait for the completion of the next cycle before testing again.
Assistance work for today:
Standing dumbbell press 5 x 10 with the 50 pounders, supersetted with:
Bodyweight chin ups 4 x 6
That is a great combination. Chin ups seem to be like mashed potatoes, complementing any sort of meat dinner you happen to be eating, whether it be chicken, steak or pork. I mixed them in to achieve some counterbalance with the pressing, but I have even mixed them in with squats too at times. It's just a great exercise.
Finished up with 3 x 10 hammer curls using the 40 pounders.
Tonight, it will be roast turkey, mashed potatoes blended with mashed yams, fried green beans, squash, gravy, salad, and a dessert of pumpkin pie. After this workout session, I now have an excuse to go up for seconds!
Saturday 6 October 2012
06 OCT 12 -- Squat!
Today's squat training max is 405 lbs and it was a 3+ session.
Requisite warm ups, beginning with 135 lbs and then working up through the 40, 50 and 60% sets. Working sets went as follows:
80% = 325 x 3
85% = 345 x 3
90% = 365 x 9
All were nice and deep and smooth. This is the week to assess where I am with the squat singles, so I popped off three to see what I can handle now:
405 x 1, 415 x 1, 425 x 1
Those felt very manageable. I will assess where I am again on the next cycle. Once per cycle should be plenty of assessment, and also, not to do so too frequently.
Back off sets, to gain some extra work and practice form on deep, heavy squatting. I used the ramping sets and just went backwards:
85% = 345 x 3 then,
80% = 325 x 3
That was it for the squatting.
Barbell curls 85 x 2 x 10, 95 x 2 x 6, 100 x 6.
I noticed in my logbook that I missed rows this week. I'll make sure I get back into those next week, maybe throwing in an extra set to make up for it.
Requisite warm ups, beginning with 135 lbs and then working up through the 40, 50 and 60% sets. Working sets went as follows:
80% = 325 x 3
85% = 345 x 3
90% = 365 x 9
All were nice and deep and smooth. This is the week to assess where I am with the squat singles, so I popped off three to see what I can handle now:
405 x 1, 415 x 1, 425 x 1
Those felt very manageable. I will assess where I am again on the next cycle. Once per cycle should be plenty of assessment, and also, not to do so too frequently.
Back off sets, to gain some extra work and practice form on deep, heavy squatting. I used the ramping sets and just went backwards:
85% = 345 x 3 then,
80% = 325 x 3
That was it for the squatting.
Barbell curls 85 x 2 x 10, 95 x 2 x 6, 100 x 6.
I noticed in my logbook that I missed rows this week. I'll make sure I get back into those next week, maybe throwing in an extra set to make up for it.
Thursday 4 October 2012
04 OCT 12 -- Bench in Progress
After working a twelve-hour day shift, it's often an interior struggle to get down to the gym for a big workout. However, I was excited at the prospect of seeing what I would be able to hit on my bench press tonight, so I hurriedly got myself ready and made my way to the club with my son.
Bench training max is 310 lbs and it's 3+ day:
80% = 250 x 3
85% = 265x 3
90% = 280 x 13
In my logbook, where I make the sets' calculations prior to the workout, I penned in 14 reps for tonight's rep target. If I had been fresher, I am sure I would have been able to hit this, as I almost did complete a fourteenth (my son, who was spotting me, had to give some assistance at the 2/3rds point). Yet, working for a living and putting in a long day, one needs to be realistic as to what the target should actually be. Using the 1 RM calculation factor, the ballpark 1 RM is 401 lbs. I am definitely getting stronger.
I wanted to train some singles afterward to assess where I am with these now:
315 x 1
325 x 1
335 x 1
345 x 1
Those were all good reps, smooth and fast with no problems or sticking.
Assistance work tonight was simply incline dumbbell press:
65 x 20, 15 15
70 x 10
That was enough training for tonight. I have to be up by 04:00 to begin a fourteen-hour shift to provide two hours of relief coverage for a co-worker. Therefore, it's nighty-night for me.
Squats scheduled for Saturday....see you then!
Bench training max is 310 lbs and it's 3+ day:
80% = 250 x 3
85% = 265x 3
90% = 280 x 13
In my logbook, where I make the sets' calculations prior to the workout, I penned in 14 reps for tonight's rep target. If I had been fresher, I am sure I would have been able to hit this, as I almost did complete a fourteenth (my son, who was spotting me, had to give some assistance at the 2/3rds point). Yet, working for a living and putting in a long day, one needs to be realistic as to what the target should actually be. Using the 1 RM calculation factor, the ballpark 1 RM is 401 lbs. I am definitely getting stronger.
I wanted to train some singles afterward to assess where I am with these now:
315 x 1
325 x 1
335 x 1
345 x 1
Those were all good reps, smooth and fast with no problems or sticking.
Assistance work tonight was simply incline dumbbell press:
65 x 20, 15 15
70 x 10
That was enough training for tonight. I have to be up by 04:00 to begin a fourteen-hour shift to provide two hours of relief coverage for a co-worker. Therefore, it's nighty-night for me.
Squats scheduled for Saturday....see you then!
Wednesday 3 October 2012
02 OCT 12 -- Dead Lift 385
Dead lift day using the 3+ format. Training max is 425 lbs. Requisite warm ups, then:
80% = 340 x 3
85% = 360 x 3
90% = 385 x 13
I could've cracked off at least two more, but decided to stop there. I did, however, add one smooth single at 425 lbs which I lifted and then walked forward to place it on the rack.
Assistance work:
Barbell shrugs 315 x 12, 12, 12, 12 and 335 x 8
Sit ups on the incline board 20 and 15 reps.
Bench press is scheduled for Thursday, Oct. 4th. Stay tuned!
80% = 340 x 3
85% = 360 x 3
90% = 385 x 13
I could've cracked off at least two more, but decided to stop there. I did, however, add one smooth single at 425 lbs which I lifted and then walked forward to place it on the rack.
Assistance work:
Barbell shrugs 315 x 12, 12, 12, 12 and 335 x 8
Sit ups on the incline board 20 and 15 reps.
Bench press is scheduled for Thursday, Oct. 4th. Stay tuned!
Monday 1 October 2012
Oktoberprest!
01 OCT 12 -- Overhead Press
I love October. The leaves on the trees are absolutely spectacular right now, the result of a hotter than usual summer. The past few days have seen some excellent weather, and although I worked twelve-hour night shifts all weekend, I felt pumped for tonight's workout.
Overhead training max is 195 lbs and it's 3+ day:
80% = 155 x 3
85% = 165 x 3
90% = 175 x 16
I think I could have squeezed. literally, one more rep, but those sixteen reps were all-out. I exceeded the rep target by 4 reps.
Assistance work consisted of three singles: 190, 205 and then 225.
Standing dumbbell press 50 lbs for 5 x 10.
Hammer curls: 40 lbs x 10, 10, 45 x 8, 50 x 6, and 55 x 6.
I missed barbell curls last week, but was still able to do 20-30 bodyweight chin ups at work over each night, using both overhand and underhand grips on a length of conduit on a ceiling. That should count for some bicep work.
I love October. The leaves on the trees are absolutely spectacular right now, the result of a hotter than usual summer. The past few days have seen some excellent weather, and although I worked twelve-hour night shifts all weekend, I felt pumped for tonight's workout.
Overhead training max is 195 lbs and it's 3+ day:
80% = 155 x 3
85% = 165 x 3
90% = 175 x 16
I think I could have squeezed. literally, one more rep, but those sixteen reps were all-out. I exceeded the rep target by 4 reps.
Assistance work consisted of three singles: 190, 205 and then 225.
Standing dumbbell press 50 lbs for 5 x 10.
Hammer curls: 40 lbs x 10, 10, 45 x 8, 50 x 6, and 55 x 6.
I missed barbell curls last week, but was still able to do 20-30 bodyweight chin ups at work over each night, using both overhand and underhand grips on a length of conduit on a ceiling. That should count for some bicep work.
Subscribe to:
Posts (Atom)