I’ve been a house renovating maniac the past few days. Spent all day outside with almost no food or water. Friggin’ bagged.
Slammed a burger and then debated with myself if I should get some training in. Talked myself into it.
Didn’t have the nuts for squatting
2.5" Deficit deads…can’t remember the last time I did these
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
2 rounds
50lb kettlebell swings x 20 + kettlebell squats x 20
winded after these
Ab wheel
1 x 10
1 x 10 with band resistance (interesting)
HLRs
2 x 10
Beat. Time for a fire outside and a beer.
May 21 - Upper heavyish day
Reverse band bench (about -20 at chest and -0 at lockout)
130 x 3, x 3
150 x 3
180 x 3
210 x 3
220 x 3
240 x 3
260 x 3
220 x 10
DB bench alternating with DB rows
65s
3 x 10 + 10
Tried some chins but I have a forearm problem that has been nagging me for a couple of months.
So…
Front levers…kinda. At least I think that’s what they are
3 x 5
Felt solid. Getting better at pushing myself away from the bar. Seems to keep my back tight and lats more engaged.
Today - Upper assistance stuff
much of it was alternated or mashed together
Band pulldowns
7 or 8 x 10
Overhead press
65 x 5
95 x 5
115 x 5
135 x 3 x 5
Chest-supported rear delts
3 x 15
DB curls
worked up to 40s x 2 x 10. Pretty much the weight limit for forearm pain.
Lateral raises
Some close grip pushups
Quite a few band pull-aparts
Wow, that is a ton of sets. Are you doing this about a 3-week run? I think any more than that would cause my shoulders to explode, especially with the accommodating resistance.
If you are interested in trying your hand at volume blocks and intensity blocks, might I suggest Mike Tuchscherer’s RTS manual?
[quote]novaeer wrote:
Wow, that is a ton of sets. Are you doing this about a 3-week run? I think any more than that would cause my shoulders to explode, especially with the accommodating resistance.
If you are interested in trying your hand at volume blocks and intensity blocks, might I suggest Mike Tuchscherer’s RTS manual?[/quote]
I’m going to run it for another week or two and then switch to a more intense phase for 2-3 weeks. And then cycle back.
Prior to this I wasn’t really running blocks. Just DE and ME days.
Do you have the RTS manual? I’ve thought about buying that.
[quote]novaeer wrote:
Wow, that is a ton of sets. Are you doing this about a 3-week run? I think any more than that would cause my shoulders to explode, especially with the accommodating resistance.
If you are interested in trying your hand at volume blocks and intensity blocks, might I suggest Mike Tuchscherer’s RTS manual?[/quote]
I’m going to run it for another week or two and then switch to a more intense phase for 2-3 weeks. And then cycle back.
Prior to this I wasn’t really running blocks. Just DE and ME days.
Do you have the RTS manual? I’ve thought about buying that. [/quote]
I do have the manual and it is very informative. There is also a DVD of a seminar he held and he discusses customization for raw lifters, etc. Probably a worthwhile investment just for one’s training library. I actually subscribed to his online training services and made some very solid gains. His original template was more along the lines of 3-6 week volume blocks and 3-6 week intensity blocks, but that has now morphed into more traditional block sequencing with accumulation, transmutation and realization blocks.
It’s not a training philosophy meant for everyone, however. Since it relies a great deal on autoregulating one’s training sessions based on RPEs, many have a tendency to go nutso with too much intensity far too often. It requires a lot of self-awareness and honesty, but if you have those two things it is probably the most productive style of training there is.
[quote]giterdone wrote:
Hey! I thought you had gracefully decided to stop posting on TN. Maybe I misunderstood.
Anywho, I’m doing a bit of an experiment with a lot of volume during an accumulation phase and then rolling into an intensification phase.
I will say that doing 20 x 3 against the clock makes for some serious soreness. We’ll see if it translates to bigger numbers.[/quote]
I’m no longer keeping a log/journal here, but still checking in on friends :)…I wasn’t part of the mass exodus, just felt as a geared lifter there wasn’t a lot of interest or feedback.
…from my experiences with westside…DE bench is usually wave of 40, 45, 50% of max bench Plus 25% in accomodating resistance…I know you’re doing something slightly different though. I’ve been rotating 3 week waves between bands and chains, also doing the same with speed squats, since bands seem to put a lot of stress on these old joints and tendons.
Bumped my box squat training weight up from 50% (205) to 55% (225). I had pretty high anxiety going in since i knew how much it sucked last time.
It was my bitch today.
Speed box squats
225 x 20 x 2 in time of 13:30.
In three weeks I have gone from 205 in 17:30 to 225 in 13:30.
GPP, which is the point mostly, is way up.
Speed deads - bumped the weight up and dropped a few sets.
275 x 15 x 1
Leg curl
3 x 20
Then off to Home Depot to get a blind for the bedroom. New window means old blinds don’t fit, which means I’m up at sunrise every morning. Officially, that was 5:37am today.
[quote]giterdone wrote:
Hey! I thought you had gracefully decided to stop posting on TN. Maybe I misunderstood.
Anywho, I’m doing a bit of an experiment with a lot of volume during an accumulation phase and then rolling into an intensification phase.
I will say that doing 20 x 3 against the clock makes for some serious soreness. We’ll see if it translates to bigger numbers.[/quote]
I’m no longer keeping a log/journal here, but still checking in on friends :)…I wasn’t part of the mass exodus, just felt as a geared lifter there wasn’t a lot of interest or feedback.
…from my experiences with westside…DE bench is usually wave of 40, 45, 50% of max bench Plus 25% in accomodating resistance…I know you’re doing something slightly different though. I’ve been rotating 3 week waves between bands and chains, also doing the same with speed squats, since bands seem to put a lot of stress on these old joints and tendons.
[/quote]
I learn a lot from you so I always appreciate you popping in. And, yeah this is probably not the best place to get geared lifting advice.
I’ll be working in some more traditional wave stuff soon. I’ve never done speed squats with bands but that sounds great for my next block.
[quote]Spock81 wrote:
Yo git, just checkin’ in. How goes the battle??
Any big summer plans?[/quote]
Hey there Ms. Compact and Awesome.
The battle is raging. Not sure if I’m winning or not.
No big summer plans. We kind of blew our vacation load with the Disney extravaganza in April. But we are having a good time just staying close to home and working around the yard. My son has a ton of sports (soccer and baseball) so that will keep me out of trouble.
[quote]lil power wrote:
I’m no longer keeping a log/journal here, but still checking in on friends :)…I wasn’t part of the mass exodus, just felt as a geared lifter there wasn’t a lot of interest or feedback.
…from my experiences with westside…DE bench is usually wave of 40, 45, 50% of max bench Plus 25% in accomodating resistance…I know you’re doing something slightly different though. I’ve been rotating 3 week waves between bands and chains, also doing the same with speed squats, since bands seem to put a lot of stress on these old joints and tendons.
[/quote]
Lil power,
I trained in multiply gear for a couple of years and still work with guys who wear gear. Feel free to stop by and hit me up for advice/feedback. In no expert, but I know stuff.
Speed bench
135 + micro-minis (same as last week)
20 x 3 in 12:50…down from 16:00 last week
Hard. Very hard. But awesome.
Incline DB bench
40s x 1 x 30
Standing band chest flyes…surprisingly excellent
3 x 12
Pendlays
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
I don’t really like Pendlays that much. Mostly the feeling of compressed lungs in the bottom position. I like the deadstop aspect though to take pressure off the low back. If I had to guess I bet I would love deadstop T-bars (regular t-bars are awesome) with a medium grip. I’ll try them with the narrow v-handle that I have.
I’ll do some kinda heavy leg work in a couple days.
Lower heavy day
Weight = still stuck at 195
4" Box pulls
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 3…PR + 2 reps. Pretty nervous (hence all the pacing and whatnot) since I haven’t done these since mid-January and would have been pissed if no improvement. 465 x 3 next time.
GMs to parallel…used to do these a lot more. Will ramp up frequency.
95 x 6
135 x 6
185 x 3 x 6
Front squats to pins (height below deadlift starting point)
135 x 6
185 x 6
225 x 2 x 6
Upper heavy day
Deadstop bench from pins (about 2" off chest)
These make a light weight harder which is much better for my bicep tendons (which are feeling pretty good lately).
bar x 3
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3
215 x 3
225 x 3
235 x 0…had it but screwed up my bar path. Next time.
Db bench
40s x 6
65s x 6
80s x 5
Close grip bench
135 x 5
185 x 3 x 5
Db curls
40s x 10, 10, 10
40s x 10 + hammer curls x 10