27-Feb Block 2, Day 1
Main Movements:
Squat Hypertrophy 205 x 12, 4 sets
Press Strength 115 x 5, 5, 5, 4 105 x 5, 5, 5
Accessory:
Hamstring curls 50 x 12, 4 sets
Lateral raise 10 x 20, 20, 20, 15
41 minutes after warm-up
Notes:
First day of new block. DUP scheme for this 6-week block. All the attendant excitement of starting a new regime, despite the fact that it is all the same movements in a new combination.
Squats were good, despite having just front squats two days ago. Video attached. Press was weak - will need to decide next time if I lower the weight or if I just need to get into the strength phase again after a hypertrophy block.
Hamstring curls, focused on squeezing at the top, slow eccentric and not relaxing tension at the bottom. Lateral raise will continue until I can do 4 sets of 20 then increase weight.
1-March Block 2 Cycle 1, Day 2
Main Movements:
Deadlift Strength 325 x 5, 5, 5, 5, 5, 4, 5
Bench Press Hypertrophy 145 x 10, 4 sets
Accessories:
Stiff leg deadlift 185 x 12, 4 sets
Close grip bench press 105 x 12, 4 sets
1 hour total time with w/u
notes:
Have not done heavy deadlifts or any DL from the floor in 6 weeks. I can feel it. My grip and/or legs failed on the sixth set. Once I put on straps I was fine for the last set. All grips were hook, and my thumbs are just toast. Hence the gloves. Goes well with my leotards as well. 
I sort of super set the DL and BP… Between two of the DL intervals I did not super-set bench press. I am trying to reduce total time but I may be hurting my bp hypertrophy goals.
Accessory movement was done as a super-set and provided good conditioning as well. Attached video of the third set of deadlifts.
[quote]Captain Needa wrote:
Goes well with my leotards as well.
[/quote]
My initial reaction was you had cycling lycra on… until I looked up above the thigh… haha. Great work!
[quote]raven78 wrote:
[quote]Captain Needa wrote:
Goes well with my leotards as well.
[/quote]
My initial reaction was you had cycling lycra on… until I looked up above the thigh… haha. Great work![/quote]
They are cycling lycra! They are the knee sleeves that go below regular bib shorts. Removable when it gets warm and all.
So yeah, between the garage gloves, lycra and high heels, I am looking haaawwwwtt. Yeah, Baby!!!
3-March Block 2 Cycle 1, Day 3
Main movements:
Squat Strength 265 x 5, 7 sets
Press Hypertrophy 85 x 10, 10, 10, 7
accessory movements:
Reverse Fly (face down on bench): 10 x 10, 10, 10, 15
Red band pull-aparts x 10, 4 sets
good morning x 0
notes:
Today was the first time doing heavy squats in about 3 months. Last block of 2014 was Smolov jr for deadlift and bench press. First block of 2015 was hypertrophy. So it was good to be under a heavy bar again. A few of the reps were really easy when I had perfect form. Most were slower and a few were grinders.
While at set 4 of 5 I decided to modify my strength progression during this block so that I go through all the rep schemes first, then increase weight and do them again. So for example: 85% max for 7x5, then 8x4, then 10x3. Then on the fourth cycle increase weight to 90% and go through those scheme again.
Called an audible and dropped good mornings for now as my lower back is sore enough.
4-March Conditioning
Feeling a bit beat-up on this first cycle of a new block. So did some conditioning. I bought a new 70lb kettlebell a few weeks back. Time to take it for a spin.
4 x of:
10 KB swings
1 toe to bar
15 KB swings
1 toe to bar
25 KB swings
30 second rest between sets.
2 x of:
Ab wheel x 15
1 minute plank
notes:
Big difference between the 53lb and 70lb kettle bell (17 lbs for the anal amongst us). I felt like I was going to lose it a few times on the 25 reps. Took 11:10 seconds for the 4 KB sets, including rest. Breathing hard. Did what it was supposed to.
Squats look really good dude!
5-March Block 2, Cycle 1, Day 4
Main:
Hypertrophy Deficit Deadlift 225 x 10, 4 sets
Strength Bench Press 185 x 5, 165 x 5, 5, 5, 5, 5, 5
Accessories:
4 x super set:
Wide grip pull-ups BW x 5
Tricep push down: red band x 20
Lunges 95 x 12
plus one more set of pull-ups x 5
notes:
Deficit dead lifts were really crisp and I never was dizzy or nauseated. This is a big change from the entire previous block. One major difference is I did the DL’s first and not after 4 sets of hypertrophy squats. That said, I still feel like I was stronger. Next cycle I will either leave the same of I continue to feel good will up the reps to 12.
I continue to be weakest on bench press. 185 is 85% 1RM. But was too heavy to push for so many reps. Dropped down to 165 which is about 73% and still barely finished. Will leave at 165 through the first half of the block (3 cycles) and reevaluate on cycle 4.
Have not done wide-grip pull ups before. Always used shoulder width. Felt much stronger with a wide-grip. Will try to increase to 5 sets of 6 next cycle.
Added band push-downs for tri work and I love the pump that I get. Just connect one end of a red band around the pull-up bar and then loop over the second bar for a bit more tension. Then one-arm push downs until pump achieved.
6-March Block 1, Cycle 1, Day 5
Main:
Power Squat 250 x 1, 8 sets
Clean + Jerk 135 x 1, 8 sets
Accessory:
Glute Ham Raise, Green band assist x 5, 3 sets
Later, conditioning at night: 45 minute brisk walk with 62lb vest.
notes:
Never did power work before outside of my beginning work on Oly moves. Not sure if I am doing it correctly in terms of percentages. Weight for squats was lighter than strength work and heavier than hypertrophy. 80% of 1RM. Tried to move the weight from the hole to the top as fast as and violently (in control) as possible, utilizing CAT method. Was not super fast but not slow. Did not feel like it was that difficult of a training day. Utilized 30 second rests between sets.
Clean and Jerk practice work. Used a weight that I know I can hit but that is hard enough that would show if my technique is really bad. Which it was a few times.
Strained my left knee just a bit with GHR. This might be too difficult a movement for me at this point, even with band assist. Knee was better the next day - actually felt better after the weighted walk.
7-March Block 1, Cycle 1, Day 6
Main:
Power: Snatch 115 x 1, 10 sets (1 miss)
Power: Bench Press 180 x 1, 10 sets
Accessory:
Skull crushers: 60 x 15, 4 sets
Front Squats: 155 x 10, 4 sets
notes:
For snatch, also used weight heavy enough to show flaws in technique. Which there are many. On one rep put the bar so far in front of me that I could not complete.
Bench Press power was so much easier than BP strength. Was able to accelerate the weight up crisply every time for 10 reps. Will leave weight the same but if this good next cycle will increase.
First time hitting all 4 sets of Front squats without stopping or resetting grip. Almost failed the last set but hung in there.
8-March Block 2, Cycle 2 Day 1
Main:
Hypertrophy Squat 205 x 12, 4 sets
Strength Press 115 x 4, 4, 4, 4, 4, 3, 4, 2
Accessory:
Hamstring Curl 50 x 15, 4 sets
Lateral Raise 10 x 20, 4 sets
Notes:
Feels good to squat so often. Getting in the groove. Depth feels good. Still working pretty hard at 205 so will leave for another cycle.
Press felt much better than the first cycle. In that cycle I had to drop weight. I did not hit all sets/reps but it was close. Will leave the weight unchanged for the 10 sets of 3 and when I reset at Cycle 4 will probably keep 115.
[quote]Spidey22 wrote:
Squats look really good dude![/quote]
Thanks - I appreciate that. This DUP training block has me squatting a lot: 3 days of back (hyper, strength, power) plus an accessory day with front squats. Plus the clean and jerk Oly day.
I always thought that my dead lift was weak relative to my other movements. However, looking at CT’s article on knowing your ratios, my DL is almost exactly 120% of my squat. So I am hoping that by moving my squat numbers up I can also move up my DL. Especially as I am weak off the floor.
Another thing about DUP - I am taking less days off than in the previous two blocks but feel less beat up. Don’t feel beat up at all to be exact. There will usually be one body part a bit sore but nothing debilitating or painful. Hopefully I am doing it right.
Cheers,
Needa
[quote]Captain Needa wrote:
Another thing about DUP - I am taking less days off than in the previous two blocks but feel less beat up. Don’t feel beat up at all to be exact. There will usually be one body part a bit sore but nothing debilitating or painful. Hopefully I am doing it right.
[/quote]
Feel the exact same way. I’m on a DUP style set-up too, find I need less to get warmed-up and usually feel more ‘fresh’ on a day-to-day basis.
9-March Conditioning - 45 minute walk with 62 lb vest and pushing stroller with 3-year old.
10-March Block 2, Cycle 2, Day 2
Main:
Strength Deadlift 325 x 4, 8 sets
Hypertrophy Bench Press 145 x 10, 4 sets
Accessory:
skipped
Notes:
Added straps for DL at the 6th set. 325 felt heavy today - moved at OK speed but just had to push hard for every rep.
Last set of BP did 6+4. Was a little too fast for the first half of the set and had to pause for about 30 seconds. Will leave weight as is for next cycle.
Ran out of time for accessory work. The two main movements were definitely a good work out though.
When I switched my strength progression from
85% 7 x 5, 90% 7 x 5, 85% 8 x 4, 90% 8 x 4, 85% 10 x 3, 90% 10 x 3
to
85% 7 x 5, 8 x 4, 10 x 3, 90% 7 x 5, 8 x 4, 10 x 3
I made the decision literally while under the bar, so perhaps there was not enough oxygen going to my brain. This new progression is starting with the hardest and going to the easiest. Compare with the Smolov jr progression where the weight increases as the reps decrease.
So, I will continue on with Cycle 3 at 10 x 3 for 85%. But in Cycle 4 I will start with 10 x 3 for 90% and then move on to 8 x 4 and then 7 x 5.
Plan and adjust. and adjust…
11-March Block 2, Cycle 2, Day 3
Main:
Strength Squat 265 x 4, 8 sets
Hypertrophy Press 85 x 10, 10, 7+3, 10
Accessory:
4 x Super set:
chest supported band pull apart x 12
Stiff Leg dead lift 185 x 12
Notes:
Squats felt good. I bounced off the pins at least once so I know I am getting depth. I hate when I hit the pins though - throws me off and makes the rep harder. Adjusted pins lower one inch after that.
For the third set of press, I had to cheat starting on rep 7, which is why I marked it as I did. Then I waited 3 minutes before doing the last set (did press in between squat sets) and hit all 10 reps. Will leave weight here.
185 is now too easy for SLDL. Harder on my forearms than anything else. Will change up to 4 sets of 8 at 205 and see how that goes.
12-March Block 2, Cycle 2, Day 4
Main:
Hypertrophy Deficit Deadlifts 225 x 10, 10, 10, 12
Strength Bench Press 165 x 4,4,4,4,4,4,4,6
Accessories:
Pull-ups BW x 5, 5, 5, 5, 5+2
Tri push-downs Green band x 15, 12, 12, 10
notes:
A bit sluggish, most likely from sleep or lack thereof. Deficit dead lifts were not quite as crisp as last cycle. Did increase last set to 12 as I felt better toward the end.
Bench press - this is crazy. My strength day weight is only 20 lbs heavier than my hypertrophy days. Such is my weakness. Was ‘within myself’, so I probably could have gone for 170. Will do that for the 10x3 cycle next time.
Pull-ups continue to be stronger using a wide-grip. Makes sense as the triangle formed between my arms and the bar is more equilateral- resulting a less distance traveled and employing more of the lats into the movement. On the last set I rested less than 30 seconds and then did 2 more.
13-March - day off
14-March Block 2, Cycle 2, Day 5
Main:
Power Squat 250 x 1, 10 sets
Clean/Jerk 155 x 1, 10 sets
Accessory:
Glute Ham Raise x 5, 3 sets (with two green band assist)
Ab Wheel x 15, 15, 10
Conditioning (later that night):
5 rounds of:
50’ farmers walk out 230lb
50’ farmers walk back 230lb
1 Box Jump 24"
5,4,3,2,1 pull-ups (5 the first round, 4 the second, etc)
10,8,6,4,2 push-ups (same scheme as pull-ups)
time: 7:30
Then rest 90 seconds
Then repeat above… 2nd set of 5 rounds took 8:50
Notes:
Squat felt great until slowing a bit on last set. Squats took 12 minutes. One more time at this weight until I am super explosive every rep.
Clean was harder than the jerk. Was sloppy staring at set 8. Will continue until fully clean. Was 20lb heavier than last cycyle.
Conditioning was awesome. Going to call this scheme ‘fardio’ for farmers cardio. My hands and forearms were just pumped for hours.
15-March Block 2, Cycle 2, Day 6
Main:
Snatch 115 x 1, 1, 1. 125 x 0. 115 x 6. 125 x 1.
Power Bench Press 180 x 1, 10 sets
Accessory:
Front Squats 185 x 6, 6, 6, 6
Floor Press 185 x 4, 4, 4, 4
Notes:
Snatch is all technique (of course). 115 is light enough that I can adjust for mistakes. 125 is not. Managed to hit one round of 125 (two attempts). Will keep weight at 115 and periodically try for 125 as I feel good.
Bench Press felt really strong and explosive every rep. Will increase a bit to 185 next cycle. Plus makes the plates fewer.
On front squats I changed to heavier weight for fewer reps. Still works my core more than my legs but it is better than at 155. Was hard to hit all reps but I made it. Continue here another cycle.
Did floor press rather than skull crushers - my elbows were a bit sore and plus it was good to change up a bit. This is accessory after all. Barely hit all 4 sets of 4 reps but just made it.
16-March Day off
17-March Block 2, Cycle 3, Day 1
Main:
Hypertrophy Squat 205 x 12, 4 sets
Strength Press 115 x 3, 3, 3, 3, 3, 3, 3. 105 x 3, 3, 3
Accessory:
Hamstring Curl 50 x 15, 4 sets
Lateral raise x 0
notes:
My left inner knee ligament started giving me… well, not pain but I could feel it not quite right after the second set. Added a knee wrap and that helped. I actually think it might be from the farmer’s walks more than squatting.
Press - oh how weak I am on all pressing. After set 7 I finally admitted to myself that just a little bit of leg drive and utilizing full rebound effect does not make for a strict press. Lowered the weight to 105 and did full strict presses for every rep. For cycle 4 will again do 105 x 3 for 10 sets and then move on to 8 x 4 for and then 7 x 5 at 105. If I can do all those perfectly I might increase weight.
Ran out of time for lateral raises. Will try to do later tonight.