Buffet Training No More

Training
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[quote]mom-in-MD wrote:
so you are about half way done, right? Any idea for what your want to do next?

[/quote]

I am a little over half way. I have 5 and a half weeks left. I have been thinking a lot about what to do next. I realize that the training for strength is what gets me excited to go to the gym. It also is what motivates me to eat well.

The better I eat, the heavier I lift. It is also what my body is built for naturally. So with this in mind, I plan on doing another program based on strength. Of course I want to be more lean, but I see that it’s coming off slowly but surely through diet, HIIT, and mild cardio after strength training.

I’m not in a hurry to get lean. Every time I try to do rapid fat loss, I just gain it back and get tired of working out. Later on down the road I may do a month (and just a month) long fat loss program right before my summer trip. I guess it all just depends on where I am at that time.

I guess that’s a long way of saying: I’ve thought about it a lot and I have an idea, but I’m not sure exactly what I want to do yet.

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Might I suggest the Summer Sizzler(by Sandy Joyce) program? I am on day 3 of the 2 week program and haven’t lost strength. This program might be ideal for the “just the month training” I weighed in at 157 the day I started and hope to be at 150 at the end.

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[quote]myjennycdb wrote:
Might I suggest the Summer Sizzler(by Sandy Joyce) program? I am on day 3 of the 2 week program and haven’t lost strength. This program might be ideal for the “just the month training” I weighed in at 157 the day I started and hope to be at 150 at the end. [/quote]

That sounds awesome. I will keep it in mind for June when I will probably do a quick fat loss program. It sounds like it is perfect for what I would be looking for in that regards. Thanks for the suggestion.

Also, please let me know what you think about it when you finish!

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I totally get what you are saying! Lifting is the only thing that has kept me going to the gym, and its probably whats keeping me sane as well! :stuck_out_tongue:

Hmm, I don’t know why the other part of my post didn’t show up, but I too suggested a program that I’ve done in the past and am thinking of going back to soon…
http://www.T-Nation.com/free_online_article//destroying_fat_war_room_strategies_to_maximize_fat_loss

If you want to do it ‘together,’ that would be fun!

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[quote]mom-in-MD wrote:
I totally get what you are saying! Lifting is the only thing that has kept me going to the gym, and its probably whats keeping me sane as well! :stuck_out_tongue:

Hmm, I don’t know why the other part of my post didn’t show up, but I too suggested a program that I’ve done in the past and am thinking of going back to soon…
http://www.T-Nation.com/free_online_article//destroying_fat_war_room_strategies_to_maximize_fat_loss

If you want to do it ‘together,’ that would be fun![/quote]

I read the article! It is definitely a good one. It may be an idea for june if I feel like I need to hit it hard before I go on this trip.

I realize I keep bringing up this summer trip. It isn’t that I want to look good for my old friends, although that is not an altogether bad thing. The real reason that I may do a quick fat loss program before I go on the trip is that my friend didn’t want us to have to spend lots of money on a bridesmaid dress so she picked one from a closeout sale at Nordstrom.

So there was limited sizes. By the time I got mine, I was forced to get a size smaller or two sizes larger. Because I’m pretty cheap when it comes to purple dresses I will never wear again, I decided to go with the smaller one so I wouldn’t have to have it altered. I’m actually pretty close to fitting into it, but I clearly need to get a little leaner to get the zipper up without busting it. So if I don’t fit into it by June I need to do a quick fatloss program.

When I finish up Max strength I’d like to do a program that is more like 4 or 5 days of heavy lifting. Then I will add a couple of HIIT sessions in as well as light cardio after lifting.

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Okay I don’t even know where to start!!! I feel like a little kid who just came home from their first trip to Disneyland.

I got to go train with Molly and her crew today. Everyone was so cool and amazingly helpful. It really helped me understand the importance of lifting with people who are stronger and more knowledgeable. Needless to say, my head feels like it is going to explode with new information. My legs also feel like they are going to explode!

Below are my workouts for Friday and Saturday which will explain the exploding legs!

Friday: Lower body
A.Speed squats at 60% of max: 10x2x120
B.Rack pulls from knees:
3x5x225
2x7x215
C.DB reverse lunge, front leg elevated:
3x5x35
1x7x30
D1.Cable wood chop: 3x10x40
D2. Bulgarian split-squat iso hold: 3x30sec

Saturday: Holy Heck
Molly’s coach Jim gave me a whole bunch of advice on the big three lifts. I didn’t really pay attention to weights, reps, or sets because I was focusing on all of the technique info I was learning. For each lift I am going to write down what I learned so I can reference this later.

A. Deadlift:
1.Put all tension on arms before the lift, so that if I let go of the bar I would fly backwards.
2.Flex stomach
3.Load hips and explode at the hips
4. Count one one thousand and lift.

B. Squat:
1.Squeeze back really tight like forcing shoulder blades together.
2.Put bar on the fleshy part of upper trap
3.Keep feet kind of wide and tows pointed out.
4.When squatting focus on knees going out!

C. Bench:
1.Force shoulder blades together and under bench.
2.Hold the bar at the top for a second to feel the weight.
3.Arms really tight on the bar and feet firm on the ground.
4.Lower bar to chest.
5. When lifting back up push through floor and focus on pulling bar apart.

I did remember the weight here because I did my 1RM from a few weeks ago for 3x1x145 and it was went up fast and felt pretty light!!! I believe that the technique help had a lot to do with it!!

After we were done lifting we went outside and did Prowler pushes. Holy HELL! We did 1 with no weight, 2 with 50lbs, and one more with no weight.

My legs are now officially out of commission.

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How FUN! I’m so happy for you(and a little jealous). Looks like you learned TONS!

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I had so much fun yesterday!!! =D How are you feeling today? You did a LOT of work over the last two days…

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[quote]mmgalb727 wrote:
I had so much fun yesterday!!! =D How are you feeling today? You did a LOT of work over the last two days…[/quote]

I think my legs have finally recovered. Now I am excited to do it again soon! I feel like I was able to push myself so much harder than I can when I am by myself. Next time I come in I’m going to look into membership prices!

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[quote]mom-in-MD wrote:
How FUN! I’m so happy for you(and a little jealous). Looks like you learned TONS![/quote]

I did learn tons! Now hopefully it will translate to lifting TONS!!!

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Sunday: Upper body
A.Speed pin press 65% of max: 10x2x85
B1.Close neutral grip cable row:
3x5x120
2x7x110
B2.DB push press
3x5x40
2x7x35
C1.Straight arm cable pull down: 2x12x80
C2.DB tricep extension: 2x10x20

(I was supposed to do 3 sets of C1 and C2 but I was so worn out from this week that I cut it short. I usually refuse but I was completely spent. I did some bench work the day before so I used that to justify stopping a set short.)

Monday: Lower body (LOW INTENSITY)
A.Front box squats:
2x2x155
1x4x145
B.Speed deads: OMIT
C.Walking DB lunges:
2x7 per legx40lb dbs
1x10 per legx35lb dbs
D1.Dragon flags:3x12
D2.DB Suitcase deads: 3x10 per sidex35lb

Holy hell. I thought my legs were back to normal from this weekend. I think I overestimated my healing abilities!!!

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Wednesday: Upper body

A.Low incline DB press:
2x2x60
1x4x55
B1.Band resisted push ups:
2x7xband
1x10xno band
B2.Med Supinated grip cable rows:
2x7x120
1x10x110
C1.Face pulls:
3x10x80
C2.Behind the neck band pull apart:
3x12xband

I finished with HIIT. Today I changed up the protocol in the middle of the workout. It says to do 45 sprint and 90 rest for 20 minutes. I noticed that I was recovered long before I had to start again. So part way through I switched it up to 45 sprint 60 rest. I don’t know if the quick recovery was just me adapting or if it was the New Surge workout fuel. Either way I definitely had some extra gas in my tank!!!

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[quote]sbmart2 wrote:
Wednesday: Upper body

A.Low incline DB press:
2x2x60
1x4x55
B1.Band resisted push ups:
2x7xband
1x10xno band
B2.Med Supinated grip cable rows:
2x7x120
1x10x110
C1.Face pulls:
3x10x80
C2.Behind the neck band pull apart:
3x12xband

I finished with HIIT. Today I changed up the protocol in the middle of the workout. It says to do 45 sprint and 90 rest for 20 minutes.

I noticed that I was recovered long before I had to start again. So part way through I switched it up to 45 sprint 60 rest. I don’t know if the quick recovery was just me adapting or if it was the New Surge workout fuel. Either way I definitely had some extra gas in my tank!!![/quote]

60lb dumbells in each hand or total(that is crazy strong if you did 60 in each!)???

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[quote]myjennycdb wrote:
sbmart2 wrote:
Wednesday: Upper body

A.Low incline DB press:
2x2x60
1x4x55
B1.Band resisted push ups:
2x7xband
1x10xno band
B2.Med Supinated grip cable rows:
2x7x120
1x10x110
C1.Face pulls:
3x10x80
C2.Behind the neck band pull apart:
3x12xband

I finished with HIIT. Today I changed up the protocol in the middle of the workout. It says to do 45 sprint and 90 rest for 20 minutes.

I noticed that I was recovered long before I had to start again. So part way through I switched it up to 45 sprint 60 rest. I don’t know if the quick recovery was just me adapting or if it was the New Surge workout fuel. Either way I definitely had some extra gas in my tank!!!

60lb dumbells in each hand or total(that is crazy strong if you did 60 in each!)???

[/quote]

It was 60lb dumbells in each hand. I find that getting them in position is actually more work than the actual dumbell presses. I am about a month away from finishing Max strength so I guess it’s working!!
Thanks for the kind words.

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You are so strong! I can’t wait for you to start passing me up on everything so I can try and catch you! ;D

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[quote]mmgalb727 wrote:
You are so strong! I can’t wait for you to start passing me up on everything so I can try and catch you! ;D[/quote]

Catching up to you is a long term goal! My short term goal is to keep my lunch down while working out with you!

I am so excited for Monday!!! I will be out of town this weekend resting up so that I can push hard!

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Haha well I think that catching me on lower body will be a VERY SHORT TERM REALITY! You are passing me up on bench as we speak! =D

Here is a picture of you and Big Jim last Saturday

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And your squat video with Big Jim coaching you:

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Monday: Lower body
Started phase 4 of Max Strength! I can’t believe I am already on the last phase.

A.Anderson front squat from pins >90% of 1RM:
8x1x135

B.Speed deadlifts @ 60% of 1 RM:
8x1x135

C.Barbell Rev. Lunge w/ front squat grip:
2x8x95 -I was a little in over my head at this weight.
2x8x75
Okay, these are HELL. It totally tests your balance. Every time I took a step back, it took everything not to fall over. I admit that there was a point that I contemplated suicide. I thought, this could all be over if I just fall over backward and let the bar land on my neck!!!

D.Pallof press:3x8x22.5 per side

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Thanks for posting the video of you squating! I still get winded doing my bodyweight squats.