NCW:
Push press
Plyo push up
forward jump
Took 4 rounds (I think), to make me feel like I would not do any better on the next one. Thats pretty quick. I need to buy a medicine ball, so I can add in some throws. I’d like that.
Pressing today. Went to my hometown to celebrate christmas with my family, and a neat little fitness room have been built in the city since I left. Some of the racks had a questionable stability, but it was fine for racking the weight when I needed rest.
Went with military press. Had good acceleration. I hope to return tomorrow. If I can pay for just a couple of days I will, but if that does not work out I will have to use my old sucky bars. Better than nothing I guess.
Did military yesterday, and added in some lower body pressing in the form of deadlift. My strength have taken a huge drop cuz I have not done lower body pressing the last 4 weeks. I’m not as sore as I expected though.
Lat/biceps today. It was tough. Had a pizza a couple of hours before. Felt like puking the part still residing in my stomach up when I was doing the last biceps exercise. Utilized constant tension and peak concentration techs. No bad reps but I still feel very tired from it.
I did:
lat pulldowns
standing straight-arm pulldown
pull over
ez-bar curls
alternating curls
I’m thinking that I maybe a bit too rigid in my structuring of the lat/bi workouts. All other workouts takes biofeedback into consideration. Lat/bi does not so much. The intra-workout goal of a lat/bit session is stimulation through fatigue loading. So maybe I should do sets until I feel like the next sets would not provide good, fatigue-inducing reps. That means no grinders. but a bit slower is acceptable. I’ll play a bit more around with this thought later.
NCW:
push press
plyo push up
forward jumps
Something interesting happened during the last round of plyo push ups. I was down to 2 reps on the exercise. You know the body slows you down during the end of the movement to protect your joints. On the first rep, at the end of the movement, I felt like it made quick switches between hard (usual) breaking and letting me go faster (more explosive). On the second rep it was like it breaked for a fraction of a second, and then it let me go. BOOM! I got almost twice as high up as I usually do.
I need to switch the exercises for NCW a bit more than I do, but I have to keep the plyo push up in now. I feel like it has great potential to making me more explosive.
Missed some updates in the log. I don’t really enjoy recording everything, so I’ll only come back once in a while.
Today something struck me. I should not drop flat BP, but inc BP. It is the incline that messes up my flat BP and I really see it as a chore. So off with that one, and in comes chest dips. That makes the list look like this for upper body:
Military press
Flat BP
Chest dips
Love them all! Made a small adjustment to my grip again. Moved it a finger-width-length in. This really feels right! Finally!
Did chest dips today. Very good. Flat bench is also working out really nice!
Doing a small amount of lat/bi after NCW this week, cuz I can’t make it the day it is usually planned.
Today is my first time doing 2 workouts in a single day with CT’s principles. I have already done one alone and my training partner is going to join me for the next one. I have planned on doing 2 waves this week, so I’m just gonna split the volume over the 2 workouts. I realize I’m bound to do a little more with the ramp and all, but the sets in the MTZ are going to be the same I guess.
I finished at 17:30 and think I have read that you have to wait 4 hours if one of the workouts are taxing, so 21:30 at the earliest.
Third day of doing 2 workouts per day. Feeling good about it. It is actually much easier and it is allowing me more intense workouts.
Had to do lat/bi yesterday (sunday), as some unforeseen work sneaked in to my life on saturday. I’m feeling pretty damn sore today and it serves as a reminder of the possible performance hindering effects of doing a complete lat/bi session the day before a pressing day. I have observed that even if I do pullovers with a light weight, it makes my chest sore becuase I am no longer used to reps over 3.
BTW, my training partner weighed in yesterday and had lost 33 pounds over the last 6 months.
Performance continue to have good increases.
Splitting the lat/bi work over the NCW days now.
2xNCW today, with a little lat/bi afterwards. Feeling good about splitting some volume over NCW days.
This is the plan for the splitting:
I had 2 days with only NCW, doing them 2x a day. Adding 2 sets of lat and bi work after these, giving me a total of 8 sets for both lat and bi on the NCW days.
On my lat/bi day I will do 5x6-12 with 2 lat exercises and 1 bi.
So overall I´m getting a little bit more volume while avoiding feeling drained by a single full lat/bi workout. I should mention that I only have pull up/pull over for lat, so I have to be careful over doing exercises due to the exhaustive nature of pull ups.
Read about CT’s take on building the back in the training lab today. The key was = Hold and squeeze for 1-2 sec on every rep. The only lat exercise I have at my disposal allowing me to do just that is pull ups. I think it might be kind of hard on this exercise but I’m gonna give it a try anyway, even though it might make me drop the reps significantly.
Really lousy performance today. I guess I was just tired. Didn’t really get a good nigths sleep. One upside though:
Had some stifness in my left side, going from lower back to upper hamstring area. Did one set of lounge, and felt like my left ham was gonna cramp, but the stifness was gone.
3 waves this week. Gonna split the sessions by doing 2 waves in one session, and then 1 more wave later on.
Just did the second workout. Did a train hit me? I don´t know.
I’m having a generel feeling of being a little drained this week. I feel an increased need for sleep and food, aswell as slightly decreased strength on the military press.
If I ate more I probably could over-recover from it, but I have reduced my calories a bit, especially at the first part of the week, so I feel like thats whats causing me to under-recover.
A note on the squeeze and hold technique for lat/bi: Getting stronger already. When I used it for the first time a week ago I could only do it for 2/5 sets on a pull up exercise. Now it has improved to 3/5 sets.
Did a cooper test today. I usually never run, but I had to teach it to some 8th graders.
On a scale going like this: very bad-bad-normal-good-very good
I got “good”.
BTW here is some weird information:
Over the last several weeks I have trained mostly 2 times a day, with no “bad pain”-issues. I do 1 cooper-test and now my shoulder hurts.
Tons of sets pressing = Shoulder does not care
12 minutes of running = Shoulder hurts!
WTF???1111
Ok now I have been down in the gym and even though my shoulder hurts, the performance was fantastic!