Notice the fizzled out title? It's to match the workout today, sigh...
Squat training max set at 490 lbs:
Warm up sets
135 x 5
195 x 5
245 x 5
295 x3
Working sets:
370 x 5
415 x 3
465 x 2
That's right, 465 x 2. I had set the goal for 5 reps, was hoping for at least 4, but that's what I got. I haven't had any rest this week working out, so maybe that's why I got the numbers I did. I did one more single at 475 lbs, but I couldn't get the depth and upward drive that normally would be there, so I called it quits for the heavy squats. Wendler's program only requires the requisite final 1 rep on 5/3/1 week (although the trainee should go for more), so as long as I made the requisite, I'm still ahead in the game. I know those tire flips this week have been extra work for the legs, so I'm also accounting for those too.
I didn't want to leave the gym in a hurry, so I tried experimenting with overhead squats. I've been reading all about the benefits of doing this type of squat, and having tried doing them in the past, and sucking at them, I decided to do two sets of them, with the empty bar for ten reps each set. This, for me, is a hard exercise and I can sense how it will aid both flexibility and core strength when practiced. I might start doing these more often, perhaps as a warm up to the main squat workout. Here's an article about the benefits of the overhead squat:
Two Kinds of Squats You're Not Doing
Another exercise which I have not been doing, yet is recommended by many, including Wendler, is the face pull. I experimented with this one today as well, doing 4 x 10 at 55 lbs, just to see how they work. I don't know if I'll continue with this exercise, as I don't want to throw in too much assistance work, but I'll keep it in the back of the armory just in case.
The plan for tonight is to get more tire flips in, using the lighter tire, so I'll keep you readers posted on how that goes :)
Friday, 8 July 2011
Thursday, 7 July 2011
07 JUL 11 -- Bench Press
The wrist is holding up, but there will be a good bruise there for a while. My left thigh feels like it has a charley horse, due to the weight of the tire slamming down on it a couple of times yesterday. Other than that, ready to lift.
Bench with a training max set at 335 lbs:
45 x 25
135 x 5
170 x 5
205 x 3
Then, the working sets:
250 x 5
285 x 3
320 x 5
I had set the goal for the day at 6 reps, but my spotter was literally ready to run out the door as he had to get to a business meeting, but was still gracious enough to provide a spot as no one else was around. I know I could have gotten 6 if my concentration was more focused, but as Wendler points out, keeping one or two in the hole is actually of greater benefit than going to failure all the time. I'll take his experience on this as a guide.
Two singles followed, which I felt confident to push up without benefit of spotter: 335 x 1, and 340 x 1.
For assistance work, normally I would work a chest/bench movement, such as close-grip bench or incline dumbbell bench, but today, I wanted to get more work in for the shoulders and triceps, so I opted for 5 x 10 military press with 135 lbs. I reasoned that the extra work for the overhead press would still be of benefit to the bench press, and at this point, I want to focus as much on overhead press as possible with the approaching August event.
Chin ups: 13, 9, 8, 5, 5, 5, 5 = 50 total and 100 total overall for this week, just as I planned to do. The chin ups are feeling stronger everytime I do them, and I probably could have done 14 on the first set if I had pushed it.
I am using the Monster Mass first thing in the morning, upon awakening, and then hitting the gym an hour or so later, which falls in line with Cytosport's recommendation of consuming their drink 45-60 minutes before the workout. Just before going out the door, I also have a serving of Black Powder mixed with water. Since starting the Monster Mass, the last three gym workouts have been pretty good, and to my eye, I seem to be getting some extra size on the arms, especially the biceps.
Bench with a training max set at 335 lbs:
45 x 25
135 x 5
170 x 5
205 x 3
Then, the working sets:
250 x 5
285 x 3
320 x 5
I had set the goal for the day at 6 reps, but my spotter was literally ready to run out the door as he had to get to a business meeting, but was still gracious enough to provide a spot as no one else was around. I know I could have gotten 6 if my concentration was more focused, but as Wendler points out, keeping one or two in the hole is actually of greater benefit than going to failure all the time. I'll take his experience on this as a guide.
Two singles followed, which I felt confident to push up without benefit of spotter: 335 x 1, and 340 x 1.
For assistance work, normally I would work a chest/bench movement, such as close-grip bench or incline dumbbell bench, but today, I wanted to get more work in for the shoulders and triceps, so I opted for 5 x 10 military press with 135 lbs. I reasoned that the extra work for the overhead press would still be of benefit to the bench press, and at this point, I want to focus as much on overhead press as possible with the approaching August event.
Chin ups: 13, 9, 8, 5, 5, 5, 5 = 50 total and 100 total overall for this week, just as I planned to do. The chin ups are feeling stronger everytime I do them, and I probably could have done 14 on the first set if I had pushed it.
I am using the Monster Mass first thing in the morning, upon awakening, and then hitting the gym an hour or so later, which falls in line with Cytosport's recommendation of consuming their drink 45-60 minutes before the workout. Just before going out the door, I also have a serving of Black Powder mixed with water. Since starting the Monster Mass, the last three gym workouts have been pretty good, and to my eye, I seem to be getting some extra size on the arms, especially the biceps.
Wednesday, 6 July 2011
06 JUL 11 -- Man vs. Tire
Today is a day off from weight lifting, although cardio or conditioning is still supposed to be done. Ideally, I would have done some hill sprints, weighted sled pulls and the like. However, I decided it would be more fun to take my youngest son out for breakfast at a local diner and then spend the rest of the morning and early afternoon with him. My wife was working today, so later I had to take him to my parents so he could be looked after while I went to work for a 3-11 shift. Quality time with the kids is just that, and is always a priority over training.
Once again, more double-dipping on the job. I had a 660 lbs tire brought over to the parking lot, and during my lunch break, I forsook food to feast instead on heavy exertion, sweat, and lots of oxygen which my lungs were heaving for! I hadn't flipped a tire that heavy since last August's strongman competition, and on the first flip, I knew that the flips weren't going to be as quick and smooth as Sunday's session with the 540-pounder. It was hard work and the form I practiced on Sunday basically went out the window with the bigger tire, lol.
So, the first round was ten consecutive flips, with pauses increasing steadily as I went along. The tire was full of water and each flip splashed out a puddle as it moved forward. I realized that to gain a competitive time for the August event, I'm going to have to:
a. Develop more speed and fluidity.
b. Practice, practice, practice.
I have the strength to flip the tire, but I will need better form, improved economy of motion, and better conditioning to increase speed. This of course will come with training and lots of practice, but the glowing fact remains that some competitors are going to have more than just an edge, as they practice tire flips on a regular basis and will have more experience on this event than me. I'll keep at it regardless.
I worked on a second set of 5 flips, and on this set, I lost some momentum on the fourth flip, resulting in the tire coming back down and hitting my right wrist. It's swollen at the moment, and I'll be getting a nice bruise within several hours.
After a short rest, I did two fast flips to see what my time was while a co-worker monitored the watch. 13 seconds for two flips, or 6.5 seconds average for one. I need 6 seconds for one flip, and the means to deliver ten flips with no rest or pause. One final flip and I called it a wrap, being careful not to overdo it with an anticipated wrist injury on the way. The total was 18 flips.
I think that later this week, possibly Friday, I will work some tire flips again. I am considering using the 540 tire, and training with it for cardio, shooting for up to thirty fast flips. We'll see how it goes over the next two days with this wrist.
Once again, more double-dipping on the job. I had a 660 lbs tire brought over to the parking lot, and during my lunch break, I forsook food to feast instead on heavy exertion, sweat, and lots of oxygen which my lungs were heaving for! I hadn't flipped a tire that heavy since last August's strongman competition, and on the first flip, I knew that the flips weren't going to be as quick and smooth as Sunday's session with the 540-pounder. It was hard work and the form I practiced on Sunday basically went out the window with the bigger tire, lol.
So, the first round was ten consecutive flips, with pauses increasing steadily as I went along. The tire was full of water and each flip splashed out a puddle as it moved forward. I realized that to gain a competitive time for the August event, I'm going to have to:
a. Develop more speed and fluidity.
b. Practice, practice, practice.
I have the strength to flip the tire, but I will need better form, improved economy of motion, and better conditioning to increase speed. This of course will come with training and lots of practice, but the glowing fact remains that some competitors are going to have more than just an edge, as they practice tire flips on a regular basis and will have more experience on this event than me. I'll keep at it regardless.
I worked on a second set of 5 flips, and on this set, I lost some momentum on the fourth flip, resulting in the tire coming back down and hitting my right wrist. It's swollen at the moment, and I'll be getting a nice bruise within several hours.
After a short rest, I did two fast flips to see what my time was while a co-worker monitored the watch. 13 seconds for two flips, or 6.5 seconds average for one. I need 6 seconds for one flip, and the means to deliver ten flips with no rest or pause. One final flip and I called it a wrap, being careful not to overdo it with an anticipated wrist injury on the way. The total was 18 flips.
I think that later this week, possibly Friday, I will work some tire flips again. I am considering using the 540 tire, and training with it for cardio, shooting for up to thirty fast flips. We'll see how it goes over the next two days with this wrist.
Tuesday, 5 July 2011
05 JUL 11 -- Dead Lift
5/3/1 dead lift day!
Warm up sets:
205 (supposed to be 200, but it's easier to just throw on two 35 lbs plates to make it 205) x 5
250 x 5
300 x 3
Then, the working sets, following the 5/3/1 sequence, at 75, 85, and then 95% of the training max, which this week is set at 500 lbs:
375 x 5
425 x 3 (had to pause before the third one to reestablish my left grip)
475 x 6
Using the one-rep max calculator which Wendler reveals in his book, the one-rep max based on the final set is as follows:
475 x 6 x .0333 + 475 = 569.91 lbs for a ballpark one-rep max.
(Weight x reps x .0333 + weight = one rep max)
I have found this ballpark calculator to be actually reasonably accurate, plus or minus ten lbs. It's certainly a good way to gauge one's progress and can be used to determine training maxes for the neophyte starting the program.
Then I did two singles of dead lifts: 515 x 1, 530 x 1, although on the last one, I wasn't in full lockout. The bar seemed snagged, was rubbing on my thigh and just didn't want to move. It was a good session nevertheless.
Assistance work: barbell shrugs, 225x20, and 315 for 3 x 10. One arm dumbbell rows with 100 lbs for 2 sets of 10 each arm, and then 120 lbs for a set of 10 with each arm. I finished with 3 x 15 BW sit ups on the incline board.
In a previous entry, I mentioned how I generally don't use protein powders. However, with 5 weeks left of training for the August competition, I figured I would try a new powder called "Monster Mass", as marketed by Cytosport. I'll be training harder for the next several weeks, and will need the extra nutrients to fuel the workouts and aid in rebuilding and recovery afterwards: with a whopping 600 calories per serving, plus 50 grams of protein, I think the Monster Mass will help the cause. It has a decent taste, probably the best I've sampled so far, and surprisingly, blends perfectly, with no residue or clumps. I'll review this product in the future, once I am able to determine the full effects:
Monster Mass
Warm up sets:
205 (supposed to be 200, but it's easier to just throw on two 35 lbs plates to make it 205) x 5
250 x 5
300 x 3
Then, the working sets, following the 5/3/1 sequence, at 75, 85, and then 95% of the training max, which this week is set at 500 lbs:
375 x 5
425 x 3 (had to pause before the third one to reestablish my left grip)
475 x 6
Using the one-rep max calculator which Wendler reveals in his book, the one-rep max based on the final set is as follows:
475 x 6 x .0333 + 475 = 569.91 lbs for a ballpark one-rep max.
(Weight x reps x .0333 + weight = one rep max)
I have found this ballpark calculator to be actually reasonably accurate, plus or minus ten lbs. It's certainly a good way to gauge one's progress and can be used to determine training maxes for the neophyte starting the program.
Then I did two singles of dead lifts: 515 x 1, 530 x 1, although on the last one, I wasn't in full lockout. The bar seemed snagged, was rubbing on my thigh and just didn't want to move. It was a good session nevertheless.
Assistance work: barbell shrugs, 225x20, and 315 for 3 x 10. One arm dumbbell rows with 100 lbs for 2 sets of 10 each arm, and then 120 lbs for a set of 10 with each arm. I finished with 3 x 15 BW sit ups on the incline board.
In a previous entry, I mentioned how I generally don't use protein powders. However, with 5 weeks left of training for the August competition, I figured I would try a new powder called "Monster Mass", as marketed by Cytosport. I'll be training harder for the next several weeks, and will need the extra nutrients to fuel the workouts and aid in rebuilding and recovery afterwards: with a whopping 600 calories per serving, plus 50 grams of protein, I think the Monster Mass will help the cause. It has a decent taste, probably the best I've sampled so far, and surprisingly, blends perfectly, with no residue or clumps. I'll review this product in the future, once I am able to determine the full effects:
Monster Mass
Monday, 4 July 2011
04 JUL 11 -- Overhead Press
Happy Independence Day to the American readers!
It's 5/3/1 week, with the working sets following the inverted rep pyramid scheme of that number sequence, with the percentages set at 75, 85, then 95% of the training max number. On the last set, the requisite number is one rep, but the trainee has the encouraged option of cracking off as many as he can get, which is precisely what I planned on doing today.
Overhead press training max is set at 230 lbs.
Warm up sets:
45 x 15
90 x 5
115 x 5
140 x 3
Working sets:
175 x 5
195 x 3
220 x 4
I had set my goal at 6 reps, which I knew to be unrealistic, yet still I wanted to get 5, but it wasn't going to happen today. Even then, 220 for 4 was quite acceptable, indicated progress, albeit slow, and I was content. I did one single at 230 lbs, which was a real struggle. Bumped up to 235, and it just didn't happen. I made two attempts, but the steam and momentum wasn't there.
Assistance work was overhead press at 60%, which was 140 lbs for 5 x 10 reps. That's a good number for some hypertrophy work. Then I did bodyweight chin ups, repping for 13, 9, 8, 5, 5, 5, and then 5.
Feeling sore today, tired too, and it was a good workout. I could have gotten in some dips, but I think that the tire flips yesterday accounted for some triceps as well as overall compound work, so this session was good enough for me. I'm working 3-11 this week, so I need to save some energy for the employer, lol.
It's 5/3/1 week, with the working sets following the inverted rep pyramid scheme of that number sequence, with the percentages set at 75, 85, then 95% of the training max number. On the last set, the requisite number is one rep, but the trainee has the encouraged option of cracking off as many as he can get, which is precisely what I planned on doing today.
Overhead press training max is set at 230 lbs.
Warm up sets:
45 x 15
90 x 5
115 x 5
140 x 3
Working sets:
175 x 5
195 x 3
220 x 4
I had set my goal at 6 reps, which I knew to be unrealistic, yet still I wanted to get 5, but it wasn't going to happen today. Even then, 220 for 4 was quite acceptable, indicated progress, albeit slow, and I was content. I did one single at 230 lbs, which was a real struggle. Bumped up to 235, and it just didn't happen. I made two attempts, but the steam and momentum wasn't there.
Assistance work was overhead press at 60%, which was 140 lbs for 5 x 10 reps. That's a good number for some hypertrophy work. Then I did bodyweight chin ups, repping for 13, 9, 8, 5, 5, 5, and then 5.
Feeling sore today, tired too, and it was a good workout. I could have gotten in some dips, but I think that the tire flips yesterday accounted for some triceps as well as overall compound work, so this session was good enough for me. I'm working 3-11 this week, so I need to save some energy for the employer, lol.
Sunday, 3 July 2011
03 JUL 11 -- Events/Cardio
Had to work 8 hours overtime today. However, I managed to do some double-dipping: before I left work, I brought one of the 540 lbs tires over to the employee parking lot for some flips. I work in the mining sector, and big tires are always laying around. So, I did some basic events training, which also served as a cardio session, due to the type of work involved.
540 lbs tire flipped:
1 set of 10, rest
3 sets of 5 with some rest in between, for a total of 25 flips.
The tire for the competition I have in mind is 700 lbs, and will require roughly 10-12 flips in as fast a time as possible. Last year, during training, I injured my left arm doing some tire flips for the first time, and yes, it was with a 700 lbs tire. It was wet, I lost my grip during a flip on the raise, and made the stupid mistake of trying to catch it as it fell back. Dumb, and my arm was still injured during the competition several weeks later, as was my right side from a different injury. This session today was the second set of tire flips I've done this year, and I figure that I'll start lighter, do more reps and also more frequent sessions to build up my form and my stamina. When I'm ready, I'll move upwards to some heavier tire work, maybe in a week or two. Right now, I want to get in at least 50 tire flips this week, so I've got 25 more to go. This week, starting on Monday, I'm going into the 5/3/1 part of the wave, so it'll be maximum weight for maximum reps, and heavy singles too. No point in killing myself today, although I did work up a lot of sweat under the blazing sun this afternoon with the tire. She's a scorcher today, and if it were not for the breeze, it would be absolutely brutal.
540 lbs tire flipped:
1 set of 10, rest
3 sets of 5 with some rest in between, for a total of 25 flips.
The tire for the competition I have in mind is 700 lbs, and will require roughly 10-12 flips in as fast a time as possible. Last year, during training, I injured my left arm doing some tire flips for the first time, and yes, it was with a 700 lbs tire. It was wet, I lost my grip during a flip on the raise, and made the stupid mistake of trying to catch it as it fell back. Dumb, and my arm was still injured during the competition several weeks later, as was my right side from a different injury. This session today was the second set of tire flips I've done this year, and I figure that I'll start lighter, do more reps and also more frequent sessions to build up my form and my stamina. When I'm ready, I'll move upwards to some heavier tire work, maybe in a week or two. Right now, I want to get in at least 50 tire flips this week, so I've got 25 more to go. This week, starting on Monday, I'm going into the 5/3/1 part of the wave, so it'll be maximum weight for maximum reps, and heavy singles too. No point in killing myself today, although I did work up a lot of sweat under the blazing sun this afternoon with the tire. She's a scorcher today, and if it were not for the breeze, it would be absolutely brutal.
Saturday, 2 July 2011
02 JUL 11 -- Squat 3x5
Well, I never got around to that set of curls in the basement home gym. I did, however, indulge in several beers last night. It's the long weekend, and yesterday was our national holiday (I'm Canadian), so I spent the evening at home with my family, enjoyed some cold beers while sitting on the deck, and turned my attention upwards to some stargazing while reclining on a rather comfortable deck chair. Intermittently, there were fireworks going off in the distance, which was especially to my advantage as my house sits on a high hill overlooking the town. Cold beer, comfortable chair, starry sky and fireworks, all in the setting of a breezy summer night. Life's finer moments to be savoured.
Now, for some training results.
The training max for the squat is 490 lbs, and this is 3x5 week of the 5/3/1 program:
Warm up sets:
135 x 5 (not part of the program, but I always like to warm up with two plates so I can stretch my way downwards a little more for a deeper squat)
195 x 5
245 x 5
295 x 3
Working sets:
320 x 5
370 x 5 (the sets were going very smoothly and I was feeling strong on these numbers)
415 x 10
The requisite number was supposed to be 5 reps, and Wendler would have me stay with the requisite this week, but like my last workout, I wanted to see what I could handle at that weight. I had to make some slight pauses on the last three reps, and the last one was a real upward struggle, but I cracked them off, met my goal for the day (10 reps was what I set the goal at), and then had to catch my breath after I came out of the rack. I was very happy with the max set.
Assistance work was simply going back to 50% of the working max, 245 lbs, and doing 5 x10 squats, working on going deep, and striving for the benefit that only deep squatting can give. Afterwards, I did hammer curls for 3 x10 with 50 lbs dumbbells, training both arms to go up simultaneously, not alternately. I would have done 5 x 10, but I needed to get back to the house, as I was running out of time.
I had a discussion about training in between sets with a young fellow, a high school kid who has just graduated. A member of our national paralympic soccer team, he wants to develop a superstrong bench press, so I referred him to check out the Ryan Kennelly program, which is essentially the Westside method of training, utilizing a max effort and dynamic effort split for lifts. Ryan is the world's best bencher, as you can see in this video, throwing 1050 lbs off his chest:
Now, for some training results.
The training max for the squat is 490 lbs, and this is 3x5 week of the 5/3/1 program:
Warm up sets:
135 x 5 (not part of the program, but I always like to warm up with two plates so I can stretch my way downwards a little more for a deeper squat)
195 x 5
245 x 5
295 x 3
Working sets:
320 x 5
370 x 5 (the sets were going very smoothly and I was feeling strong on these numbers)
415 x 10
The requisite number was supposed to be 5 reps, and Wendler would have me stay with the requisite this week, but like my last workout, I wanted to see what I could handle at that weight. I had to make some slight pauses on the last three reps, and the last one was a real upward struggle, but I cracked them off, met my goal for the day (10 reps was what I set the goal at), and then had to catch my breath after I came out of the rack. I was very happy with the max set.
Assistance work was simply going back to 50% of the working max, 245 lbs, and doing 5 x10 squats, working on going deep, and striving for the benefit that only deep squatting can give. Afterwards, I did hammer curls for 3 x10 with 50 lbs dumbbells, training both arms to go up simultaneously, not alternately. I would have done 5 x 10, but I needed to get back to the house, as I was running out of time.
I had a discussion about training in between sets with a young fellow, a high school kid who has just graduated. A member of our national paralympic soccer team, he wants to develop a superstrong bench press, so I referred him to check out the Ryan Kennelly program, which is essentially the Westside method of training, utilizing a max effort and dynamic effort split for lifts. Ryan is the world's best bencher, as you can see in this video, throwing 1050 lbs off his chest:
Subscribe to:
Posts (Atom)