Apology Accepted Captain Needa

Training Training Logs
321

11-14 September: “Epic Weekend”

To inaugurate my entry into the Masters league, for my birthday weekend (turned the big 4-0; officially an old man now) my good friend came down to SoCal for an ‘epic’ weekend of cycling with a bit of running. We have ridden together (road cycling) for years. My buddy has always been a bit faster than me over hill climbs and endurance and I have been able to outsprint him occasionally. Every once in a while I have ridden away from him but it is rare. He is almost the same height at 6’1" but is, now, 50lbs lighter at 158. He has continued to ride and run regularly while over the past two years I have ridden 2 to 3 times and run very sporadically. Basically since my 3-year old was born and I turned to the iron game for the first time. My goal was to survive the weekend.

11th - Planned 40 mile ride. Ended up with less than 25 miles as we had three - yes three - flat tires.

12th - 62 mile ride. Metric century. Averaged over 16 mph of San Diego rolling terrain including stop lights. 95+ degree weather (F).

13th - 5 mile run. Pushing jogging stroller (Bob iron man - awesome). This was the most disappointing at 42 minutes and 15 seconds. At my best I have completed this in 6 min 30 second pace. Heat was definitely a factor at almost 100 degrees F.

14th - 38 mile ride. Mid point included short but very steep hill climb up that we like to do. Great ride with about 17+ mph average. Again, that is with lights included. We averaged 20+ over the flats.

A few notes/observations:

  1. I am at the heaviest that I have ever been riding. I have not ridden seriously for over two years. Yet based upon by buddy’s records, I have lost about 2.5% or less from my all time best times over the same routes. Yes, my friend is a type A that keeps meticulous notes. Conclusion - strength and conditioning works and can carry over into other athletic endeavors. And yes, you can carry more weight on the bike without too much impact.

  2. While I am noticeably slower running, my pace was not too bad considering the heat. I am convinced that I can at least get back to a 7 minute or so pace with some more time. I just don’t think I would like to given the pain/injuries that it can cause.

  3. My legs are tired but I am not sore at all.

  4. I could feel the strength gains during climbs on the bike and during uphill on the run. It was less taxing for me to go uphill running than on the flats (relatively). I believe this strength compensated a bit for having less endurance conditioning.

Now I am looking forward to hitting the iron again.

322

15-September - Rest Day

16-September Cycle 1, Day 2 - Bench

Bench Press - 185 x 3, 170 x 4, 170 x 4, 155 x 5, 155 x 5
CG Floor Press - 145 x 6, 135 x 7, 125 x 8
DB Incline Press - 45 x 8, 45 x 8, 45 x 8

Super Set x 4:

DB Fly - 25 x 10
Skullcrusher - 40 x 10
Dips - BW x 5

Notes - starting cycle 1 on Day 2 as my lower back and legs are a bit sore/spent from the epic weekend.

323

16-September, New Routine:

So the 20-minute strength routine was good but I choose it because I needed to make time for more conditioning. That need is gone now.

Previously I liked the strength circuits from CT. However, that I believe is more of a peaking routine.

The base building routine is what I will get back to shortly. However, I would like some more hypertrophy in my routine so for the next 6 week cycle I am going to do a 5 day routine built around the major lifts. Essentially it is a push/pull/leg split with 2 push and 2 pull days. The major lifts will be done more in the strength range with all accessory being done in the hypertrophy ranges.

Day 1 - Leg Day: Back Squat for strength. Front Squats, split squats, Glute ham raises, curls for accessories.

Day 2 - Bench Press Day (Push 1): Bench for strength. CG Floor, incline press, flies, skull crushers, dips for hypertrophy.

Day 3 - Dead lift Day (Pull 1): Deads for strength. SLDL, SGHP, good mornings, leg curls, power cleans for hypertrophy.

Day 4 - Press Day (Push 2): Press for strength. Incline press, Arnold, lateral raise, band pull-aparts, ab roller for hypertrophy.

Day 5 - Barbell Row (Pull 2): Barbell row for strength. Pull-ups, t-bar row, hammer curls, barbell curls, preacher curls for hypertrophy.

Strength work will start at 90% 1RM for 3 reps and work down in weight and up in reps. Hypertrophy will be based between 70-80% of 1RM with effort to feel the muscle. Will not increase weight unless all sets/reps are crisp and perfect. Days 4 and 5 are a bit less taxing than the previous three. As usual, I will not program in a specific rest day as life puts them in about once a week. After six weeks of this I have a week of business travel scheduled out of the country. Will use that as a de-load. Upon returning I will re-assess but the current thought is to resume the base building routine - emphasis on strength training with fewer accessory movements.

2014 goals remain the same:
Press - 135 - Completed
Bench - 225 - About 15 lbs to go.
Squat - 315 - Completed
Pull - 405 - 30 lbs to go.

324

17-September Cycle 1 Day 3 - Pull 1

Dead lift - 340 x 3, 305 x 4, 305 x 4, 280 x 5, 280 x 5
SLDL - 245 x 6, 235 x 7, 225 x 8
SGHP - 155 x 6, 145 x 7, 135 x 8

That’s it. Was originally planning on doing good mornings, leg curls and power cleans for hypertrophy. Ran out of time. That said, the above really worked me. The garage was stinkin’ hot at 6 in the morning already. Also, I was a bit tire from the night before - we had a flood in the office and a few of us were mopping and cleaning up. Hundreds of gallons - crazy time.

325

17-September Cycle 1 Day 3 - Pull 1 - PART DEUX

Had a bit of time in the evening to finish my day 1 routine.

4 x Super set:

Good morning 105 x 10
Leg curls 50 x 10
Power Clean 135 x 5

Sort of used up the last of my energy. Caught the cold that my daughter had. Trying to fight it off quickly - this weekend Mrs Needa and I are scheduled to get away for one night in the first time in … well, lets let the video describe it:

326

19-September Cycle 1, Day 4 Press

Press - 120 x 3, 110 x 4, 110 x 4, 100 x 5, 100 x 5
In Press DB - 40 x 8, 40 x 8, 40 x 8
Arnold Press - 25 x 6, 25 x 7, 25 x 8

4 x super set:
DB lateral raise 10lb x 10
Band pull-aparts Red x 10
Ab Roller roll x 10

Notes: Fighting off cold still. Last set/rep of Press was a grinder but I did get it with decent form. Incline DB press was planned to be decrementing weight as I increased reps but 40 was too easy. So changing planned weights to 50 x 6, 45 x 7, 40 x 8. Conversely Arnold press planned to use 40,35 and 30 which I quickly realized were too high. So changing these to 30, 25 and 25.

DB lateral raise was too hard at 15 lbs and almost too easy at 10 lbs. So I will increase reps to 12 at 10 lbs next time.

327

20-21 September. Got away with Mrs. Needa. Ate lots of food. Had couples massage. Lower back finally is feeling better/normal.

22-September. Cycle 1, Day 5, Barbell row

Pendlay Row - 190 x 3, 170 x 4, 170 x 4, 155 x 5, 155 x 5
Pull-ups - red band assisted 10, 8, 8. Conventional: 3, 3, 3
T-bar rows - 125 x 6, 115 x 7, 105 x 8

3 x Super Set:
DB Hammer curl 25 x 10
Barbell curl 65 x 10
Preacher curl 50 x 10

Notes - Pendlay felt ‘easyish’. Up all weights by 5 lbs next cycle. Pull-ups with band assist was interesting; first time doing these. Helped me build momentum at the top of the range. Actually felt the upper back more than I think that I normally do. Arms were tough. Cut to 3 super sets rather than 4. Could barely hit the 65 lb barbell curls. Will keep working these weights until I can do 4 sets.

328

23-September Cycle 1, Day 1 Squat

Squat 285 x 3, 255 x 4, 255 x 4, 230 x 5, 230 x 5
Front Squat 155 x 6, 140 x 7, 125 x 8
Split Squats 135 x 6, 125 x 0, 115 x 8

3 x Super set:
leaning trapbar (simulated hack) - 185 x 10
Glute ham Raise - Red band assist x 10
leg curls - 50 x 10

Notes:

Today really was day 1 of cycle 1 - I started this cycle with day 2. So welcome back to volume work / hypertrophy. I can already feel a few hours later that I will probably have trouble walking for a few days. I skipped the second set of split squats as it has been a long time and I struggled a bit with form on these.

Leaning trapbar squat - I place the trap bar against the rack and while leaning forward squat with the trap bar riding up and down the rack. I have gorilla tape on my rack to keep it from being scratched up. I am attempting to further isolate the quads. My home gym equivalent of the hack squat.
I also only did 3 sets of the super set at the end as I was getting fried. I will hopefully hit all the volume for cycle 2.

Glute ham raises are really hard. Even with band assist I was struggling to do these with decent control and form. I don’t have a GHR machine - I find that I can use the add on to my bench for curls/extenions. I wedge my heels under the top bar. I use red micro-mini bands around my shoulders to assist as I am weak.

329

24-September Cycle 2 Day 1 - Bench Press

pre-note - re-numbering days; routine unchanged

Bench Press - 185 x 3, 170 x 4, 170 x 4, 155 x 5, 155 x 5
CG Floor Press - 145 x 6, 135 x 7, 125 x 8
DB Incline Press - 55 x 6, 55 x 8, 55 x 8

4x Super set:
DB Fly 25 x 12
Skull crusher 40 x 12
Dips BW x 5 (5,5,4,3)

Notes:

Entire day felt easier than the first cycle. Maybe I am adjusting to the volume or merely just felt better today. I have been reading a lot on bench form and am making some tweaks. Not doing the full powerlifter mega-arch but really working hard to make a full body movement, keep tight back, push myself away from the bar, use a j-path, etc.

Paused many of the reps on bench. Will work on pausing the entire scheme before increasing weight.

Close grip floor press felt easy enough that I will increase weight 5 lbs next cycle. Incline press with DB was easy enough that I kept 55 lbs and switched to straight sets of 8. Adjusting weight on DB’s is time consuming enough that I will just stay with straight sets. Will keep 55 one more week at least.

For the super sets, flys and skull crusher weights were ‘light’. Concentrated on squeezing, controlled speed, etc. The cumulative effect was good and will keep the weights for another cycle or so. I will work on increasing dips until I can do 4 sets of 10 at BW.

330

25-September - My bio fed back to me that I should rest. Could only hobble around the office due to very stiff legs. Was made fun of.

26-September - Cycle 2 - Day 2 - Dead lift

Deadlift - 340 x 3, 305 x 4, 305 x 4, 280 x 5, 280 x 5
SLDL - 245 x 6, 235 x 7, 225 x 8
SGHP - 155 x 6, 145 x 7, 135 x 8

that was it.

Notes -

On deadlift warm up, still at 135, I strained my inner ham/groin. Took a few minutes but I was able to stretch it out and keep going. I am very thankful as this could have put me out of commission for awhile.

Was still very stiff on legs. Only last night was I starting to move just a bit more normally. The good news is that this work-out seemed to get my legs moving again.

Due to the groin close call, and my lower back being fried after just these few movements, I skipped the hypertrophy work. I may do it tomorrow as it is the weekend and I will have more time. Plus tomorrow is press day and that is lighter.

It may take me awhile to build up to my planned workload. Ah, volume my friend, my body missed you.

331

27-September - Cycle 2 - Day 3 - Press

Press 120 x 3, 110 x 4, 110 x 4, 100 x 5, 100 x 5
Incline DB Press - 50 x 6, 45 x 7, 40 x 8
Arnold Press - 30 x 6, 25 x 7, 25 x 8

4 x Super Set:
Lateral raise - 10 x 12
band pull-apart - red x 10
Ab roller - x 10

Notes:

Some grinders on the press. The weight is such that I am not failing any reps so will keep until crisp. Incline press was perfect weight this time - working the muscle and close to failure without failing. Arnold press is also a good weight now - hopefully build up my rotator cuffs.

Hypertrophy section is also good weight/work. Lower back is really tight, even after not doing full deadlift day. Did not put the accessory work from yesterday because of this.

332

28-September - Cycle 2 - Day 4 - Rows

Pendlay Row - 195 x 3, 175 x 4, 175 x 4, 160 x 5, 160 x 5
Pull-ups - red band assist x 10, 8, 7. conventional x 3
T-bar row - 125 x 6, 115 x 7, 105 x 8

4x Super Set… did 3.5 sets
Hammer Curl 25 x 10
Barbell Curl 65 x 10
Preacher Curl 50 x 10

Notes:

Pendlay is fairly crisp. Will stay at this weight. For pull-ups, I will start with 6 conventional for the first set then move to 7 and 8 reps with band assist. Will keep working until I can do all conventional.

Worked up to 3.5 sets (10,10,10,5) for the arm work.

333

29-September - Cycle 2 - Day 5 - Squat

Back Squat - 285 x 3, 255 x 4, 255 x 4, 230 x 5, 230 x 5
Front Squat - 155 x 6, 140 x 7, 125 x 8
Split Squat - skipped

3 x super set:
Glute ham raise - band assist x 10
leg curl - 50 x 10
Front squat - 115 x 8

Notes:

Legs and lower back STILL a bit sore from 6 days ago. Thinking back, I suspect split squat being one of the hardest. So skipped that today as I build volume up again for legs.

I will lower back squat weight by 10 lbs on the heaviest first set. I ground that one out too much and I want to develop strength a bit more sub-maximally than that.

Glute ham raise is still weak as a new born kitten. Concentrating on trying to do as much work myself rather than making it all bands and push-ups.

Used front squat rather than leaning trap bar squat for quad hypertrophy today. I want to work fronts more and I think that I get better quad isolation with front squats than in using the trap bar. Will increase to 10 reps per set next cycle.

334

30-September - Cycle 3 - Day 1 - Bench

Bench Press - 185 x 3, 170 x 4, 170 x 4, 155 x 5, 155 x 5
CG Floor press - 150 x 6, 140 x 7, 130 x 8
DB Incline Press - 55 x 8, 55 x 8, 55 x 8

4x super set:

DB Fly 10 x 12
Skull crusher 40 x 12
Dips BW x 5,5,5,4

Notes:

Paused every rep of bench press today. 185 was slow but not a grinder. Will keep until these are crisp/fast.

Weight was good for the rest of the day except for skull-crushers - will raise that by 5 lbs next cycle. Dips increased one rep.

Also, legs are not too sore today. For cycle 1, I was sore literally for 6 days. Beginning to adapt to the volume.

335

1-October - Conditioning

Kettlebell (53lb) and Pull-ups:

2.5 times doing:
10 KB swings
3 pull-ups
15 KB swings
2 pull-ups
25 KB swings
1 pull-up
50 KB swings
2 minute rest

elapsed time (including rest) 14 minutes 15 seconds.

Then:

1 Push-up
1 Thruster (65bs)
2 Push-up
2 Thruster

Continued until I failed on push-ups. Which sadly was on round 7 (only hit 5 for total push-ups of 21). Time elapsed 4 minutes 20 seconds.

Notes:

Yes, I shameless based some of todays template on an Alpha program. In honor of his trip to nationals.

My grip was giving out on the kettle bell swings. Need to do these more often to build this up. Plus more farmers.

Today marks the beginning of the last quarter of 2014. The yearly goal remains the same: 1,2,3 and 4 plates per side for press, bench, squat and dead. Bench and dead are the two check boxes that remain. Currently on a hybrid strength/hypertrophy run until the end of October. Then I think I will move into a peaking strength routine that emphasizes bench and deads until the end of the year.

336

Cycle 3 - Day 2 - Dead lift

DL - 340 x 3, 305 x 4, 305 x 4, 280 x 5, 280 x 5
SLDL - 245 x 6, 235 x 7, 225 x 8
SGHP - 155 x 6, 135 x 7, 135 x 8

3 x Super set:
Good Mornings 115 x 10
Lying Leg Curl 50 x 10
Power Clean 135 x 5

plus one more set of leg curls. Lower back was a bit too fragile to do a fourth set of the other movements.

Notes:

Today should be called lower back destruction day. Felt the stress through most of the movements.

Deads felt better but not fast enough to increase weight. Managed to get some of the hypertrophy/volume work in this cycle. Cleans felt more controlled than last time. Will stay at 5 reps for now.

337

Cycle 3 - Day 3 - Press

Press 120 x 3, 110 x 4, 110 x 4, 100 x 5, 100 x 5
DB Incline Press - 50 x 6, 45 x 7, 45 x 8
Arnold Press - 30 x 6, 25 x 7, 25 x 8

4 x Super Set:
Lateral raise 10 x 12 (12,12,13,15)
Band pull-apart Red x 10
Ab Roller roller x 10

Notes:
Press progresses in terms of crispness, lack of grinding. Had some slow reps but nothing in danger of failing. Weight will remain.

Incline press was a bit too easy. Kept the second set weight for the third set. Move to 55/50/45 next cycle.

Was able to increase lateral raise reps a bit today. Once I hit 15 for all sets will consider increasing weight. Might also decide to work up to 20 reps.

338

4-October Cycle 3 Day 4 Rows

Pendlay Row - 195 x 3, 175 x 4, 175 x 4, 160 x 5, 160 x 5
Pull Ups - BW x 6, BW x 7, BW x 5 + 3 with red band assist
T-bar rows - 125 x 6, 115 x 7, 105 x 8

Barbell curls - 45 x 100; 6 minutes

Notes:

Pendlay feels crisp and strong. Will go up 5 lbs next cycle. Pull-ups felt strong as well. Will keep working until I can get 3 sets of 10 before adding weight. For T-Bar, will switch to 3 sets of 8 at 115 - I think higher volume is more important than weight at this stage.

Hopefully my Pendlay rows are correct form. Here is one set of 175 x 4.

339

6-October Cycle 3 Day 5, Squat

Back Squat - 275 x 3, 255 x 4, 255 x 4, 230 x 5, 230 x 5
Front Squat - 155 x 6, 145 x 7, 134 x 8
Split squat - skipped

4 x super set:

GHR - Red band assist x 10
Leg curls - 50 x 10
Front Squats - 115 x 10

Notes:

Working those front squats… AKA choke squats. Increased the front squat weight for the strength portion. Will go up another 5 lbs next cycle.

Increased the hypertrophy super sets to all 4 this time. Next time will start working in some split squats. For the GHR’s, I can actually feel my hams/glutes doing some of the work for the first few sets. Then it is bands and push-ups again.

Increase hypertrophy front squats to 120 for 4 sets of 10 next cycle.

340

7-October Cycle 4 Day 1, Bench

Bench Press - 185 x 3, 170 x 4, 170 x 4, 155 x 5, 155 x 5
DB Incline Press - 55 x 10, 55 x 10, 55 x 10
CG Floor Press- 150 x 6, 140 x 7, 130 x 8

4 x Super set:
DB Fly 25 x 12
Skull Crusher - 45 x 12
Dips - BW x 5 - 5,4,2,3

Notes:

Bench was crisp and fast! Felt good. This is where I traditionally would rush to up the weight. This time I am going to force myself to leave them for next cycle. First, to ensure that I am still crisp and fast next time. Second, to continue to milk strength gains at lower weight. I will continue to employ CAT and put as much effort into moving the weight quickly.

Did incline DB press before floor press as it was more efficient in terms of getting set up. Felt easy so increased all sets to 10. Will up to 60 lbs. and drop back to 8 reps next cycle.

CG Floor press was hard this week. Managed to hit all reps but just barely. For hypertrophy work, these weights work fine. Will leave alone until I can get the dips to a decent amount. Went backward on Dips but that is fine as I am not trying to emphasis those.