[quote]TheDudeAbides wrote:
Have you done more chinning?[/quote]
Still only on the two upper-body days. I’m looking to change up the program at the end of the month and I think I’ll try out what you suggested.
[quote]Bloobird wrote:
donpalmero wrote:
Considering my 1RM chin is plenty ahead of my 1RM bench maybe this is a reasonable change.
I feel your pain, at ~67kg I bench 70kg for a 1rm, but I can do one arm chins, as well as chinups. +60kg
[/quote]
That’s wild. I guess you gotta get your lats more involved in your bench. Heh heh.
I think my chinup bar would break if I could add 60kg. Awesome, man.
ME lower
box squat (35cm/14in)
20kg x 5, 5
50kg x 3
60kg x 3
70kg x 3
80kg x 1
90kg x 1
100kg x 1
step-up (to 50cm/19in bench)
25kg (db total) x 6, 6, 6, 6 (per side)
RDL
65kg x 8, 8, 8
sprinter crunch x 30, 30, 20
Decent workout. I hoped to get another squat rep, but that was it. I think I’m going to return to free-squatting.
I swapped the assistance lifts a bit. Step-ups are amusingly embarrassing. I found it difficult to keep alternating between left and right leg AND keep count of the total reps. What a dumbass. Hah.
These probably hit my hammies as well as any lift. My back seems to dominate on RDLs and DLs.
I was getting all kinds of popping and cracking in my left hip joint during the crunches. Not painful, but something is out of alignment here or something. I’m not sure what to do to address this.
RE upper body
bench
50kg x 15, 8, 8
db band bench
12.5kg (per db) + green band x 10, 10
A1 chin-up
bw x 3, 3, 3, 3, 2, 1 (15 reps)
A2 band pull-apart
doubled green x 12, 12, 12, 12, 12, 12
db military press (seated)
15kg (per db) x 12, 12, 11
hang clean
55kg x 6, 4, 5
ez bb curl
26kg x 12, 12, 10
russian barbell twist
25kg x 10, 10, 10
Pretty good stuff. I’ll be doing standard bench for my RE lift for now. I’ll make 5kg jumps when I hit 20 reps for the first set. I didn’t expect to make as many reps as I did.
The db band bench was mostly for fun. It was, but I need to get some proper bands for this.
Less total chins than last time, but the other assistance lifts progressed, so all is well. I changed the rep-range for hang cleans to 5-8 rather than 8-12.
Hopefully the weather is decent tomorrow. I need to do some sprinting.
track work
broad jumps x 10
10m sprint x 15 (1 min rest)
40m (10m x 4) shuttle x 5 (2 min rest)
40m sprint x 5 (3 min rest)
Good day. Felt quicker than previously. Probably the warmer weather. Finally.
I’ll probably do one more track workout before the tryout this weekend. I’m planning to change the program next week too. What I do will depend if I actually make the team or not…
ME bench
bench
20kg x 10, 10 (start warmup)
30kg x 8
40kg x 5
50kg x 5, 5
68kg x 2, 2, 1
50kg x 13, 8, 8
db bench
20kg (per db) x 10, 10
A1 db row
25kg x 12, 12, 12 (per side)
A2 band pull-apart
green band x 12, 9, 9
ez bb curl
28kg x 9, 8, 7
Phew. That was not easy. I had to throw out the hang cleans and weighted chins as all that bench volume took a huge portion of my time.
Whatever new program I choose, I think I’m going to keep the bench volume and/or frequency high. I recover from upper-body work pretty quick as it’s just not all that heavy still.
broad jump x 10
box jump (52cm box) x 3 x 10 sets
squat
20kg x 6, 6
50kg x 3
60kg x 3
70kg x 3
80kg x 3
85kg x 3, 2
step-up (52cm box)
25kg (db total) x 6, 6, 6, 6 (per side)
RDL
65kg x 12, 12, 12
sprinter crunch x 30, 30, 30
Fine workout. Didn’t want to go heavy free squatting today as I want to be fresh for Saturday. I’ll probably have one light workout on Friday.
I’m thinking of a Bill Starr 5x5 type program next. I think I can still squat and bench 3 times a week at the loads I’m working with. I feel like I’ve had the best results with this type of program.
bench
20kg x 8, 8
35kg x 8
50kg x 5, 5
60kg x 2
68kg x 2, 2, 1
step-up (to 52cm box)
25kg (total db weight) x 10, 10, 10 (per side)
chin (narrow grip)
7, 5, 3
A1 good morning
20kg x 10
40kg x 10, 10, 10
A2 band pull apart
green band x 10, 10, 10
db row (no knee support)
27.5kg x 12, 12, 12 (per side)
Satisfactory. I’ve been sick as shit all week. Lost 2kg too. I didn’t seem to have lost any strength though. Good. I’m going to football practice twice a week for now, so I’m planning the lifting by feel. I’ll be alternating between two full-body workouts based on the WS4SB in-season template.
About 50 guys came to the tryout on Saturday, so it looks like nobody will be cut. When the time comes I’ll probably be able to play too. I was def one of the better athletes there (probably all the good athletes in the country are playing soccer, handball or water polo). My numbers for the 4 drills were:
clap push-up: 15 reps
5-10-5 shuttle: 4.97 secs
10m sprint: 1.84 secs
broad jump: 2.37 m
To put those numbers in perspective, I only saw one guy jump further and one guy do more clap push-ups (most guys just did normal push-ups). I didn’t hear any shuttle times, but the guy timing them told me under 5 secs was good for the day. I only tried once, probably could have done better.
“You drinking muscle milk, homey, you gon’ get killed
Walking round like Deebo, cuz you slight built”
squat
20kg x 5, 6
35kg x 5
50kg x 5
65kg x 5
80kg x 3
90kg x 3, 5
db bench (reverse, normal, hammer)
20kg (per db) x 6, 13, 13
hang clean + push press
50kg x 5, 4, 5
A1 db curl (reverse, normal, hammer)
15kg (per db) x 8, 10, 10
A2 sprinter crunch
30, 30, 24
Solid session. Squats felt light, but, shit, I just can’t keep my knees from pushing in then out about halfway on the way up. This is driving me nuts, cause I know I can be making gains on my squat, but this is holding me back.
Everything else was good. I liked the multiple grips on the db bench and curls. I think I’ll keep with this for awhile.
I forgot how intense clean and pressing is. For sure I’m going to keep doing these.
Next time I probably won’t superset the last two lifts. I was pretty good on time. There is a possibility I’ll add a few broad jumps at the end too.
Sore today. Decided to do a little active recovery for a change.
A1 bw squat 5 x 10
A2 push-up 5 x 5
Spent about 10 mins doing this. Easy, but it got the blood flowing. I should do this more often.
bench
20kg x 10, 15
35kg x 5
50kg x 5, 5
60kg x 2
68kg x 2, 2, 1
good morning
40kg x 12, 12, 15
chin (narrow grip)
8, 3, 3
step-up (to 52cm box)
27kg (total db weight) x 10, 10, 10 (per side)
db row (no knee support)
29.5kg x 12, 12, 12 (per side)
Decent. The assistance lifts were fine, but I’m spinning my wheels on the bench. My bench is still so weak I feel like anything should work, but it’s not. I’m stumped. I think I might return to a 3x5 scheme for bench sets. Any maybe I should bench each workout too. It is still my weakest main lift, so it’s worth some extra focus.
squat
32kg x 5
63kg x 5
72kg x 5
81kg x 5
90kg x 5
bench
22kg x 5
38kg x 5
45kg x 5
51kg x 5
58kg x 5 (90% 5RM)
power clean
21kg x 5
30kg x 5
36kg x 5
42kg x 5
48kg x 5 (80% 5RM)
Good workout. I’m going to follow this Bill Starr 5x5 version I came across on elitefts. It follows the form above, but rotates the 3 lifts through 100%, 90%, 80% in a given week. Assuming I make all the reps, then I increase for next week. I’ll probably increment bench and clean by 1kg and squat by 1 or 2 depending on feel.
The entire session took about 50 mins, but it was plenty. I know my elbows are going to be aching around week 5 or 6. I’ll probably only do abs and back extensions for assistance.
bench
22kg x 5
45kg x 5
51kg x 5
58kg x 5
64kg x 5
power clean
21kg x 5
36kg x 5
42kg x 5
48kg x 5
54kg x 5 (90% 5RM)
squat
32kg x 5
45kg x 5
54kg x 5
63kg x 5
72kg x 5 (80% 5RM)
hip adduction (with band)
3 x 20 (per leg)
swiss ball back extension
3 x 20
Excellent session. Quickly flew through all the sets. The top bench set was a little slow, so I’ll increment by 1kg.
So far this program seems good. All the extra sub-maximal squatting should help my knees-in problem. I threw in some extra hip adduction (SS says this is usually the problem area) to assist this too. It was pretty easy, I’m not sure what I’ll get out of it.
The stability ball back extensions gave me a great pump in my erectors. I’ll continue to do these when I have time.
power clean
21kg x 5
42kg x 5
48kg x 5
54kg x 5
60kg x 5
squat
32kg x 5
54kg x 5
63kg x 5
72kg x 5
81kg x 5 (90% 5RM)
bench
22kg x 5
32kg x 5
38kg x 5
45kg x 5
51kg x 5 (80% 5RM)
chin-up
5, 5, 5
hanging knee-raise
13, 9, 8
Good stuff. Flew through all the sets again. I hardly rested but to change plates on the bench sets. I didn’t plan to add extra elbow stuff, but I wanted to chin some. Once I have a hint of elbow pain I’ll scale back the assistance.
Next session begins the new week. Going to increment bench by 1kg, clean by 2kg and squat by 3kg. I’m pretty optimistic about making gains on this program.
Oh, I haven’t put and football workouts on here cause I haven’t been to the last 3. Things have been upside-down here. But I’m in touch with the coaches and all is well. They are doing conditioning and running work, so I should be fine when I join back up.
squat
33kg x 5
65kg x 5
74kg x 5
84kg x 5
93kg x 5
bench
23kg x 5
39kg x 5
46kg x 5
52kg x 5
59kg x 5 (90% 5RM)
power clean
22kg x 5
31kg x 5
37kg x 5
43kg x 5
50kg x 5 (80% 5RM)
band leg curl
green x 20 (per side) x 3 sets
band knee-apart squats
double green x 8 x 3 sets
band triceps pushdown
blue x 40, 30, 30
Everything is feeling good. Squats were pretty much no sweat. Still form issues, but no trouble moving the weight.
Decided to play around with some band exercises. I need to get some stronger ones though. I’ve got no idea how much tension mine provide.
For the moment I’m going to keep winging it on the assistance.
Yesterday:
Football practice.
This was 2 hours of various stuff. Basically interval running mixed with bw push-ups, crunches and squats. Nasty. It made me wish I was 140 lbs again. Hah.
I’m having second thoughts on how long I am going to stick with this. It is pretty fun, but it looks like we won’t have a game until next year. That’s probably necessary considering our skill level, but that’s a long time…
For the moment, the plan is to stick with it until we need to buy our equipment. Then I’ll decide if it is worth the investment.
In other news, I’m hurting today. Sore. But I decided to lift anyway. Maybe not the best idea.
Today’s program to follow…
bench
23kg x 5
46kg x 5
52kg x 5
59kg x 5
65kg x 1 – Ugh. Not recovered from yesterday.
power clean
22kg x 5
37kg x 5
43kg x 5
50kg x 5
56kg x 5
squat
33kg x 5
47kg x 5
56kg x 5
65kg x 5
74kg x 5
Not so good. Lifting today was probably not the best idea. I’m beat from yesterday. All those damn push-ups ruined my bench. I’m pretty sure I would have had 5 reps if I was recovered. I’ll probably just hold the bench weight for next week. Bummer.
The other sets were fine. A little sluggish though. I’m going to have to figure how to balance practice and lifting. My lifting progress is more important to me…
power clean
22kg x 5
43kg x 5
50kg x 5
56kg x 5
62kg x 5
squat
33kg x 5
56kg x 5
65kg x 5
74kg x 5
84kg x 5 (90% 5RM)
bench
23kg x 5
33kg x 5
39kg x 5
46kg x 5
51kg x 5 (80% 5RM)
chins
5, 5, 5
stability ball back extension
20, 15, 20
End of second week. Bench was a bust, I’ll hold at 65kg. Going to squat at 96kg and clean at 64kg for next week. Will be entering PR range soon.
squat
34kg x 5
67kg x 5
77kg x 5
86kg x 5
96kg x 5
bench
23kg x 5
39kg x 5
46kg x 5
52kg x 5
59kg x 5
power clean
22kg x 5
32kg x 5
38kg x 5
45kg x 5
51kg x 5
band leg curl
doubled green (both legs) x 20, 20, 20
bw calf raise
50, 50
Good workout. Squat reps could have been prettier, but I was still a ways from failure. Feeling good.
I threw in the leg curls and calf raises for a bit of rehab on my right calf. It has been tight for a week or so. Feels like I pulled it a bit.
bench
23kg x 5
46kg x 5
52kg x 5
59kg x 5
65kg x 4
power clean
22kg x 5
38kg x 5
45kg x 5
51kg x 5
58kg x 5 (90% 5RM)
squat
34kg x 5
48kg x 5
58kg x 5
67kg x 5
77kg x 5 (80% 5RM)
hanging knee raise
15, 10, 10
band push-down
doubled blue x 20, 20, 20
Meh. I guess I’ll be holding at 65kg again. Garbage.
Everything else was fine. I’m considering swapping each day’s 80% lift with some variation. Like front squats, incline bench, and hang cleans. Just once a week for each. Probably I’m better off not messing with things, but a bit more variety would be good. I’ll wait to see if I can hit some PRs first.