This was funny…Doing farmers walks w/90 DB’s in my gym. One of my Docs’ asks, “how much is that?”, " 180, just over my bodyweight"…“holy crap, they both weight 180!!!” he says. “No. No they don’t. They both EQUAL 180 lbs.”…He looked sad! A guy I don’t know piped up " You look stronger than that". I’m thinking “is that right?”. Should’ve just let’em think I was an animal…180 in each hand? Not bad…
trained total-body four days straight, for no particular reason. Finished off with some nasty circut/cardio stuff. Been over-eating leading into a 30-day poor mans’ V-Diet of sorts. Should be a real treat. Gonna do push/pull days and lower-body days, heavy ab work, and when I start getting a bit nutty…god only knows. Yup, gonna be tons-o-fun. I was even thinking about taking some pictures for the hell of it. We’ll see.
Yea maybe they should try to carry 1/2 their body weight in one had and see how light it is. Its funny most cant even add it up right.
Bench day, if you can call it that…
Warm-up stuff blah…
Pin press: 2x8@135
2x3@185
5x3@205 (did 2/1/1/1/1)
2x3@185…Lets see, weak, no groove with the bar, no nothing. That about covers it.
Low hammer press: 4x6@60, could’ve gone 70’s easy, next time.
alt with High rear cross: 4x12@25
Incline fly: 4x8@40
alt with Curl&press: 4x8@30
ab wheel 4x8
med. ball twist 4x???. went fast till I slowed down…
Clearly, I’ve not been benching enough, but the rest felt pretty good. And the “fake-bodybuilder” in me, likes to “feel” it man!
EDIT: the poor mans’ v-diet has been re-named the “shakes and steaks” diet. Just need someone to buy me he steaks…
On your bench, limit your sets on your way up to one per a given weight until you get to your desired training weight. Something like 1set X 5reps @ 135, 1set x 3reps @ 185, 3 - 5sets x xnumber of reps @ 205, 1set x xnumber of reps @ 185 or 155, whatever. This will help you put some weight on your bench if thats what your after. Just my .02, not that you asked, just thought Id throw it out there.
Funny thing. That crappy bench work I did? Kinda feeling it already. I suppose the ‘hard work’ I did just to do poorly, still did do some damage. Plus, I’ve done heavy ab work 5 of the last 8 days…caught up to me today for sure.
Deads, RDLs’, pushpress, high pulls (but heavy, like CarlD. and the boys)…that and more for thursday. Gee, I think I’ll drink a shake now…great, just great.
z-man, what was your starting weight on the shakes and steaks diet? Are you going to stay on for the whole 4 weeks? What is your goal(s)?
Thanks 63G, I do take your point. I warm-up slowly when I push, usually finding my bar groove along the way. But I know my strength is down as well…back in a flash…
Well that took awhile.
63G, I’d be happy to get back to 5x3@205. Then push up to 5x5@205, then perhaps go over 225 (my pr sad but true). As much as I like the lower rep work, I always start to miss the higher rep work (fake-bodybuilder-syndrome)!
And the shake thing? I just want to survive it! The cupboards are pretty bare at the Z-House. I did the math, bought some supps. and should make it through another 3 weeks or so. Whey protein, superfood, creatine, fish oil, walnuts/almonds/apples, fiber mix…that’s about it.
Not ideal, but it’s all I’ve got right now. I’m training high volume and fairly heavy, finishing with supersets for ESW…For the record, the mainly shake diet is a BITCH! I think I’ll go have a shake now…
This is what I’m talking about.
Deads ect…1.31.09
warm-up circut: hang snatch
pulldown
cable crunch
pushup row…3x8each(easy)
Deads: 2x8@135
2x5@225
5x5@275…alt. with
Pushpress: 2x8@90
2x8@110
5x5@135…Should’ve used more weight.
Standing rear fly: 4x8@ 25
alt with V-bar pulldown: 4x8@140
Standing crunch, lying BBell crunch, Ball twists…triple sets pretty much to failure. Then, since I was alone, I practiced my sweet snatch moves in the mirror! To funny…
Yeah I get that you like the higher rep stuff. Your PR is 225. OK, stay off that for a while. Drop down in weight. Start training around 60% of your max. Work up to it with some volume, not too much, but keep busy.
Your first sets say 10 - 12 reps, then drop them down as you get closer to your work weight. When you get there (60%), give yourself 2 - 3 good sets. Shoot for 8 - 10 reps. Remember one set at a given weight on the way up.
Dont stay at one training weight for more than a few weeks. If you cant make a jump after a few weeks, drop down in weight or reps for a couple weeks.
Pick you volume up on your accessory work. Like I said I know you havent asked, I just think your in real good shape, and Your bench can be a lot bigger. Anyway Great work.
Hope I havent offended.
Don’t mind the input at all, my main problem is being patient with my training. Getting better these days…
2.2.09…lower body stuff.
warm-up: single-leg curls/extensions
walking lunges, squat-jumps, hyper X ect…
Squat: 2x6@135
2x6@185
5x5@225…5x5@220 calf raise mixed in.
RDL’s 2x12@135
3x6 @185 alt. with
extensions: 5x8@ 85
Lying curl: 4x6@85 alt. with
Front squat: 4x6@135…these felt horrible, in a good way?
Heavy cable crunch and ball twists to finish. Oooohhh, ya know what would be great right now??? A shake!
Had something called “spagetti and meatballs” last night? I guess it’s some kind of non-shake based food source??? I made a mess when I tried to mix in the sauce by shaking the whole plate (not smooth), but my date understood so…really was great after my training though.
Ran out of fats for the week. 17(ish) shakes and counting. I’d kill for a giant bag of walnuts, or 1/2 dozen avocados…My mom must be shaking her head up there somewhere, “look what my little boy has become”. Ah well, I’ve done stranger things…
[quote]zildjianman wrote:
…
Front squat: 4x6@135…these felt horrible, in a good way?
…[/quote]
I agree. No matter how they are done, front squats feel horrible. Sometimes they feel less horrible than other times.
By horrible, I think I should’ve said WEAK! I was a bit fried at that point, what with my new found interest in back-squatting and such! Perhaps I’ll alternate a bit more…time will tell.
Todays’ training:
Blistering 45min. circuts of…
DB curl and press: 5x8@40
standing waist crunch: 5x8@75
Hyper X 5x8@45plate
ball twists 5x to failure(ish)
pushup rows 5x8@60 db’s
I got through it 5 times for sure, then went a bit off the plan…really pumped up though. Better than nothing
Looking great Z! Keep at it, those PRs will fall faster than you might imagine.
THANKS DZ. I’d just be happy with some steady training these days, and to work BACK UP to my pr’s from 4 months ago. Sad but true. It’s dam sure not gonna happen on my current diet!
Not been sleeping well for about 2 weeks now (stopped drinking). And the mainly-shake diet just stinks (no food money). I’ve become a coffee junkie pre-workout, and can smell a slice of pizza from about 10 blocks away! Somehow, my training does go pretty well, 3on 1off, 4 on 1 off…took today off. Press/chest thurs…deads/pull fri…maybe a shake or 12. I’ve seen some big fat geese in the park…Hhmmm…tasty.
[quote]zildjianman wrote:
.maybe a shake or 12. I’ve seen some big fat geese in the park…Hhmmm…tasty.
[/quote]
LOL
2.5.09 Bench/ hammer press
warm-up incline fly/press
(superset) 2x10@20
10@30
2x8@40
misc. face pulls, cablecrunch…
bench: 2x6@135/ 3@155/ 3@185/ 2@205
1@225 (decent) 1@235 pr.
missed @245 twice…
5x1@205 with little rest.
235, I’ll take it! I don’t want to say the bar was moving slowly, but the earths temp. went up by 2 degrees during the lift! The singles at 205 to finish felt strong. Just wanted more bar time I think.
HammerPress: 2x8@60
2x6@70 dropped to
12 @ 40 and done. That’s all I did. Had more planned but ran out of time. Super pumped with the presses though.
Deads ect. for friday, groovy
…and a steak for dinner? God I hope so.
Down to 170lbs. on the crappy gym scale. It’s the only one I can use al’fresco? Don’t look any leaner really, I’m not eating enough good fat to kick the body fat off (yes that works for me).
A co-worker asked if I’d gained weight. He said "you look like you’ve gained 30 lbs.?) It’s the ripped/pumped illusion for sure! He sees me after I train, right before work, and my arms are always jacked up from a push or pull…maybe it’s just the B.P. vest I wear? Wait, I hear a blender going…