Apology Accepted Captain Needa

Training Training Logs
521

11-April Block 2, Cycle 5, Day 4

Main:

Hypertrophy Deficit Deadlifts 235 x 10, 4sets
Strength Bench Press 170 x 5, 7 sets

Accessory:

Pull-ups, BW x 6, 6, 5, 5
Narrow push-ups, BW x 10, 8, 8, 6

Notes:

Def deads moved fast! Let me restate that - I am learning how to move the weight as fast as possible. This was 10 lbs heavier than last cycle and I just popped it fast. Was incredibly depleted after these. Hard to continue we remaining training. Will increase to 12 reps next cycle.

Three of the Bench sets were paused. Some bouncing to finish the last set. Will keep it here next cycle, trying for three or more paused sets. Milk the gains baby.

Pull-ups and push-ups were minimal rest, super-setted. Less than last cycle but I really don’t care about hitting PR’s on accessory work.

522

12-April Block 2, Cycle 5, Day 5

Main:

Power Squat 255 x 1, 10 sets
Clean + Jerk: 165 x 1, 10 sets

Accessory:
4 x Super set:

Glute ham band pulls x 10
SLDL 185 x 10, slow
hanging knee raises x 10

Notes:

Power squats were good. A few reps at the end were not super fast. Will continue here at least one more cycle.

Clean/Jerk was pretty decent. One rep the jerk was just awesome - seemed like the bar weighed nothing. Cleans continue to be too high. Will remain at this weight to work on technique. Perhaps ramp up to a max next cycle before the rep work.

523

1224×1632 481 KB

13-April

Conditioning - 45 minute walk with 62lb vest.

Little Miss Needa helping daddy make protein bars over the weekend.

524

14-April Block 2, Cycle 5 Day 6

Main:

Power Bench Press 190 x 1, 10 sets
Snatch 125 x 1, 10 sets

Accessory:

Front Squats 185 x 8, 3 sets

Notes:

Bench moved well. Will continue here to milk this weight and get a bit more explosive. Amazing - this used to be my 1RM and today I can do 10 sets of 1 every 30 seconds. Cool.

Snatch - some good, some not so good. One miss. Will continue here.

Front squats - last two sets I had to reset grip after 6 reps. Lower back, and staying upright were weakness. Need to program more front squats. Will consider how to do that next Block.

525

[quote]Captain Needa wrote:
Little Miss Needa helping daddy make protein bars over the weekend.
[/quote]

Recipe worth sharing mate?

Keep working hard. Still here lurking.

526

[quote]raven78 wrote:

[quote]Captain Needa wrote:
Little Miss Needa helping daddy make protein bars over the weekend.
[/quote]

Recipe worth sharing mate?

Keep working hard. Still here lurking.
[/quote]

Thanks buddy… Brother in iron half a world away!

So I found the recipe online and modified it just a bit. Here is what I do:

2 cups Oat Bran (ground in blender)
1 cup protein powder (whey or whey/casein mix)
1/2 cup peanut butter (can use almond butter - I use Skippy)
1/2 cup maple syrup (can use honey or molasses)
1/2 cup rice crispy cereal
teaspoon vanilla
dash of salt
about 1/2 cup milk - just enough to make the mix smooth

Put mix in a small square pan and spread smooth. I pre cut into 10 bars. Put in freezer for 30-60 minutes.

Melt some chocolate and spread on top - re-freeze. Done.

I did the math and here is what one bar roughly equates to:

230 kcals
11g protein
40g carbs
8.6g fat

So not exactly health food. I eat once per day as a dessert.

527

15-April - 40 minute walk with 62 lb vest.

16-April - Block 2, Cycle 6, Day 1

Main:

Strength BTN Press 105 x 3, 8 sets
Hypertrophy Squat 215 x 10, 4 sets

Accessory:

4 x superset

Red band pull-apart x 12
Red Band pull-apart overhead x 12
Orange band face pull x 12

Notes:

Switched press to BTN as mentioned before. Was happily surprised that I kept the same weight and was able to hit 8 sets of 3 and had one set left in the tank. Will up to 9 sets next time. No cheating.

Squat was awesome! Was more narrow stance than usual and just felt really good. I think in the past when I was narrow stance I was so weak that my form broke down… or was not mobile enough. Now narrow stance/high bar felt great. 215 was 10 lbs up from last cycle and I will go to 12 reps next cycle. Worked me… was breathing hard… but felt great.

528

Thanks for the recipe share.
Wondering if I could up the protein content more… might do some googling too!

They read healthier than most commercial ‘musli bars’ we have here in Oz in any case.

Nice on the squat too.

529

17-April Conditioning

70lb Kettlebell
Every minute on the minute
Start with 1 rep, add 1 per minute until cannot complete

Goblet Squat
Swing
Row
SLDL

Three sets, hit 7 minutes each time. 90 second rest between sets. Not much warm up needed as you start with 1 rep. Ramps quickly at the end.

530

[quote]raven78 wrote:
Thanks for the recipe share.
Wondering if I could up the protein content more… might do some googling too!

They read healthier than most commercial ‘musli bars’ we have here in Oz in any case.

Nice on the squat too. [/quote]

My pleasure. Worth experimenting with additional protein. The good news is that many of the carbs are ‘slow carbs’ being oat bran. I needed more fiber in my diet so this helps.

I was thinking of trying to use Stevia instead of Maple Syrup. The trouble is it looks really expensive and hard to find. IF I could do it, the new nutrition make up for each bar would end up being:

    Original    New

calories 230 189
Fat 8.65 8.65
Protein 11.3 11.3
Carbs 29.25 18.65

If you add in one additional 1/2 of protein (total 1.5 cups) you end up with

    Original    New

calories 230 244
Fat 8.65 8.9
Protein 11.3 14
Carbs 29.25 29.55

If you did BOTH, you would get:

Original    New

calories 230 202
Fat 8.65 8.9
Protein 11.3 14
Carbs 29.25 18.95

The last seems the most advantageous to me. Will have to experiment at some point. Would still leave you with almost 20 g carbs, but they would all be from the Oat Bran. Again - I have no idea how the Stevia will work.

531

18-April Block 2 Cycle 6 Day 2

Main:

Strength Dead Lifts 335 x 3, 10 sets
Hypertrophy Bench Press 140 x 10, 4 sets

Accessory:

CGBP 105 x 12, 4 sets
SLDL 205 x 10, 10, 8, 10

Notes:

PR for Deadlifts with 10 sets. No straps for any. Most moved relatively fast. I raise my hips a bit too fast on the last set. The video is the last set - so it was the slowest. Explains the vertical sweat stain that is oh so attractive.

For Bench, did first three sets all paused. Last set was paused but was 9 plus 1 rep (immediately after reset).

Was so tired by the time I was at SLDL that my third set was shorted.

532

19-April Block 2 Cycle 6 Day 3

Main:

Strength Squat 275 x 3, 10 sets
Hypertrophy BTN Press 75 x 10, 4 sets

Accessory:

4 x super set:
Reverse band fly x pump
Tri push down with band x pump
Arm cur with band x pump

Notes:

PR for squat with 10 sets. Used narrower stance with high bar and that felt good for most reps. A few reps where the hips rose too quickly and some reps that just flew up. Was tired out by the end. Video is 6th set.

BTN press is progressing. Hit all reps this time (last time was 7 or 8 on the last set).

533

20-April

Conditioning 40 minute walk with 62 lb vest.

Planning:

So I am almost at the end of block 2. First block was hypertrophy focus. Second is/was DUP. The plan was to continue DUP for another block. However, I have the desire to do an Oly focused block instead. Here is my thinking:

Day 1 - Back Squat, Snatch
Day 2 - Front Squat, Dips, BTN Press, C+J
Day 3 - Front Squat, SG Pull, SLDL
Day 4 - Back Squat, Snatch
Day 5 - Front Squat, Dips, BTN Press, C+J
Day 6 - Front Squat, Rows, Pull-ups

Plus conditioning ‘finishers’ when I have time/energy.

Goal for Squatting is ramp to at least a daily minimum x 1, daily max when I feel good (with good form) and back-off sets of 3 x 3 when I feel even better. When I feel beat up/wasted, will just do the daily minimum. No planned days off. Just will let life force when necessary.

Strength work for Dips, BTN, etc is 3 x 5 or 5 x 5.

I am also going to make Block 3 a cut phase (was originally going to be block 4). I will change block 4 back to a maintain phase. The cut will take me from 3000 kcals to 2650 per day. Will do periodic re-feeds back to 3000 kcals when I feel it is necessary. Slow, six week cut. Macros go from

230p, 278c, 99f to
225p, 202c, 98f. So mostly just from cutting out my bowl of cereal.

534

21-April Block 2, Cycle 6, Day 4

Main:

Strength Bench Press 170 x 5, 7 sets
Strength Barbell Row 145 x 5, 5 sets

Accessory:

5 x Super Set:

Pull Up BW x 5
Push Up BW x 10

Notes:

Felt fatigued with lack of sleep and from deads and squats last two days. Called an audible and replaced deficit deadlifts with barbell row. Have not been doing these and wanted to find a weight to start the next block with.

Bench felt good. Every odd set (1,3,5,7) were paused. Barbell rows were good - probably a bit light but good starter.

535

22-April Block 2 Cycle 6 Day 5

Main:

Power Squat 205 x 1, 10 sets
Power Clean + Jerk 145 x 1, 10 sets

Accessory:

None

Notes:

Still not sure what percentage I should be targeting for power on movements like the squat. I have been running 255 x 1 for 10 sets which is 80%. Today I experimented with 205 x 1 which is 65%. The eccentrics were very slow, I fully paused about 3 seconds in the bottom and then exploded up. Felt good. Certainly not nearly as challenging as 255 but I was able to be more explosive. Was also good to practice being fully paused in the hole - ensuring form I spot on.

Lowered C+J weight down and practiced form.

Out of time for accessory. Plus it helps de-load a bit as I want to test 1RM on the main movements this weekend before starting Block 3.

536

23-April Block 2 Cycle 6 Day 6

Main:

Power Bench Press 190 x 1, 10 sets
Snatch 125 x 1, 10 sets

Accessory:

Front Squat 155 x 3, 8 sets

Notes:

Bench felt fast. Paused every set with an attempt to explode up. Video is of 5th set and is good representative sample. 190 represents 85% of my 1RM.

None of the snatch reps were bad. A couple seemed to pop pretty well.

For Front squat, I used a 3 or more second eccentric with an explosive concentric. Also used the narrower stance that I have started using with back squat. I thought with Front squat this would be harder but instead I was able to go to full depth much easier. I will be focusing a lot on front squat this next block so used today for form work with lighter weight.

537

24-April Day Off

25-April - Max testing day 1

Squat:
45 x lots, 135 x 2, 3 sets
225 x 1, 2 sets
275 x 1
315 x 1
325 x 0
325 x 1 - PR

Press:
35 x lots
45 x 5
65 x 3
75 x 2
95 x 1
115 x 1
135 x 1
140 x 0

Notes:

Testing 1RM after 2 blocks. About 40% into the year. 315 squat felt really good - almost easy. Then the first attempt at 325 I was out of the groove and decided to ditch early. Then the second attempt at 325 worked - slow, but not a full on grinder. Stopped here as the form was good and I was at a 10 pound PR. Squat goal for 2015 is to hit 350. So I am on the way.

Press did not feel so strong. I did hit my old PR of 135 but to be honest I believe I cheated just the slightest bit to get it started. Goal for Press is 155 - so I still have time.

After this, did 4 continuous sets of 25 KB swings (53 lb) + 10 barbell thrusters (65 lb). 7 min 35 seconds.

538

26-April, Max Testing part 2

Deadlift:

95 x lots
135 x 5
135 x 4
225 x 2, 2 sets
275 x 1, 2 sets
345 x 1
375 x 1
395 x 1 - PR!
405 x 0

Bench Press:
45 x lots
95 x 6
95 x 3
135 x 2
135 x 1
185 x 1
205 x 1
225 x 1 - old pr
stopped

notes:

Very happy with DL PR. I debated whether or not to make my last attempt 400 or 405. I firmly believe I would have hit 400. As I had already increased my max by 10 lbs, I figured I could go all in to get to 4 plates per side. Next time for sure. Interesting note - I used Oly shoes and it felt great doing deadlift in them. I understand there is a bit of a disadvantage being higher in the heel - but it must work for my body type (long legs, long torso).

Bench press was the same as Press - just don’t feel as strong there. 225 was the longest, slowest grinder I have ever done. Form was still good - just felt like suspended animation for awhile. Called it quits then.

So Block 1 was hypertrophy. Block 2 was DUP. Did not DL at all the first Block (did do deficit DL) and only DL’ed once per cycle (week) the second block. I guess I have to learn first hand what many say: DL’s might respond better to less frequency… and bringing up Squat might bring up DL.

After ward, did three sets of 100’ farmer walks with 90lb per hand. Made my own ghetto farmer handles with strapping and tape-wrapped PVC handles. Work just fine. Took the idea from a new product Rogue has come out with. Just could not see spending $60 on what are essentially nylon straps with handles. Cost me 9 USD and spare parts at home from a home store.

539

27-April Block 3 Day 1

Start of Block 3! Oly Focus

Squat -

Ramp to 300 x 1
275 x 3, 3 sets

Snatch -

Technique with broom stick - 8 reps
Technique with 65lb barbell - x2, x3, x3, x4

Notes:

Changed squat minimum to 300 lbs - which represents about 92% 1RM. If I feel horrible that will be it. Otherwise, I plan to ramp to a max for the day. Then do back off sets of 85% or so.

I have a long way to go on oly technique. For instance, I just made some mental progress on what it means to ‘catch’ the bar. Hard to explain… just seemed to make sense when I used the light weight today.

540

Pics of the handles mate?

Deadlift PR Sweet!!! - Congrats.

Hit the 400 then onwards and upwards!