I’ve taken the last four days off from training. First, nursing my back but now, just being a p***y (it’s a medical term). I did some physical therapy with a freind thursday night and friday day, I really think that put me on the road to recovery.
Rockies game last night = two large dogs
1 bun
2 pickle spear
1 tomato
4 hands popcorn
4 hands peanuts
6 mini-candies
1 sprite
3 bottled water
…and start to finish about 14 vodka
based cocktails…WOW. Now that’s a cheat day! I’m back into my rotation on monday. Push w/abs, legs, pull W/abs. 12 days until vacation. Gonna cut carbs WAY down, crank out some training, and leave town ready to rock and roll with the boys (and girls).
And just to remind myself, I’ve got to figure out my next couple of months. Wanna stay heavy, go heavier, push these new numbers I’ve recently gotten more for awhile. But how shall I do it? This gentlemen is the question…god speed.
So flat bench for 225@ 1 rep so…maybe 200-205 @ 3 reps?
…“push these new numbers I’ve recently gotten more for awhile…” That’s a great sentence. Very well written. Anyway, I’m thinking I can do nine workouts, at least, before I leave. Bench, deads, pull/chin-ups, dips, hyperX, cleans, squats ect…abs as well…all my main stuff.
Just crank away. I’m 12 days out from the big show! For the record, I will be passing on the fake tan.
9.22.08
My day so far? Slept late, didn’t cook, late start in the gym, flat benched for about 40 min and felt weak, pissed off because of it…did I hit all the high points? I was so un-focused, I was lying there thinking about typing this in and how crappy I let my attitude get. How dumb is that. 3x8 @ 135
2x3 @ 185
3x2 @ 205
2x3 @ 185
3x8 @ 135…that’s all I did. Boy do I feel pumped!
I feel a nightmare coming on.
It was 63G, I’ll do more tuesday to get caught up. Like I said, my attitude was crap. Doing lower body tues. and I’ll put in some dips and DB presses…we’ll see.
[quote]zildjianman wrote:
9.22.08
My day so far? Slept late, didn’t cook, late start in the gym, flat benched for about 40 min and felt weak, pissed off because of it…did I hit all the high points? I was so un-focused, I was lying there thinking about typing this in and how crappy I let my attitude get. How dumb is that. 3x8 @ 135
2x3 @ 185
3x2 @ 205
2x3 @ 185
3x8 @ 135…that’s all I did. Boy do I feel pumped!
I feel a nightmare coming on.[/quote]
IF you’re gonna ramp up to a max, you might want to use a shorter ramp. You can always get the reps in after.
Well everyones work out is their own but, if you want to get heavier try a different order. And limit your sets. I would have used the same weights just changed them around a bit:
135 x 6, 185 x 5, then I think you would have gotten 205 for 5, even if you got a double you would have had enough gas in the tank to get say 215 for a double or so. Then drop down to 135 for 10 or so.
Thats 5 sets. Like I said its you work out. Please dont be offended. And besides theres more than one way to skin a cat.
Point taken guys. Looking back, when I got my single at 225, I did it on my 5th set of the workout. Good warm-up, and then right up to 225, then back down for some reps. That was a good workout for me indeed.
Today was an off day, no way around it. Good nights sleep, cook a bunch in the morning, train hard and then serve and protect.
And my god man, just eat!
The following is a true story. I was reminded of it last night.
One of my favorite workouts is kickboxing on a heavy bag for rounds, then doing sprints to finish. Just plain nasty, total body ass-kicking brutal. I do the sprints in the basement hallway, approx. 40 yards.
This, by the way, really freaks out my security cameras. So about 70 min. on the bag, including warm-up, and 13 sprints. So now I’m done, and a regular in my gym comes up to me, and the following breif conversation takes place.
dude: “what kinda workout is that?”
ME : “The kickboxing or the sprinting?”
dude: “running down the hall?”
ME : " Sprinting, it’s a sprint workout"
dude: “how do you do it?”
For the sake of clarity, I had JUST done my last sprint, and was back in the gym shaking it all out. I have to options, be a smart ass, or try to explain it to him. I choose the former.
ME: “You run as fast as you can.” I say this with the dead-paned perfection that my friends enjoy to much.
dude: " OH (brief pause) that seems easy".
ME: “it’s not, try it sometime.”
dude: “maybe I will.”
The dude, as he shall be called, looks sad. Perhaps my “run as fast as you can” line was to harsh. For the record, I HAVE outlined what I was doing, and why, at a later date. And that is just the latest installment of…THE ASSHOLE CRONICLES.
[quote]zildjianman wrote:
The following is a true story. I was reminded of it last night.
…
ME: “You run as fast as you can.” I say this with the dead-paned perfection that my friends enjoy to much.
dude: " OH (brief pause) that seems easy".
ME: “it’s not, try it sometime.”
dude: “maybe I will.”
[/quote]
I guess you could have told him “as fast as you can for 70 yards” … some people just don’t get it.
Just because some things are simple doesn’t make them easy.
Pulled, made it up as I went. And why? Because I was CRANKED UP on a Spike Shooter and Pro-RX Fuel. Why both? Because I’m an idiot. I drank the one, then a bit later took the Fuel like always…took about 10 minutes to realize what I’d done. Real sharp.
warm-up: hang-snatch @ 90
scap. pushup 10
overhead shrug 10@90
highpull 10@90
3 circuts w/90 sec rest…I started to get a bad feeling about my future.
Rack Pull 2x5 @ 225 easy
5 @ 315 easy
5 @ 365 so-so
3x3 @ 405 wow for me.
last time, I think i hit a double @ 405.
alternated with hang-cleans 5x8@ 135. These are snapping up quickly. So I’m pumped and on the clock at 90 sec rest between sets. The bad feelings have passed.
Give the grip a break with Ab sliders and reverse crunch…2x15 of each.
Now, I know that I’m flying on the stuff I took, so I decide to “turn it up to 11”!
Chin-ups 3x8… right into 10 squatjumppullupwithkneeraise…that’s what I call them. These are brutal. 10 after every set.
Hyper X w/DB row : 4x12 @ 40 I thought this was light, it wasn’t today.
High-pull from floor 3x8 @ 135…fighting the whole way.
Alt. with Drag curls 3x8@ 65 lbs…this also sounds light, it wasn’t.
I lost track but think this all took almost two hours? Maybe not, I was speed-balling how should I know! Honestly, I love high volume training, but this was a little much. Felt great, looked strange, probably won’t do it again any time soon. Or will I?
Oh I almost forgot…I’m still shaking a bit, sleep may not come easy. Perhaps I should pick up someone to share my energy with? Creepy? Well, it happens.
I think your top weights can be higher if you use lower weights at starting warmup and lower reps as you ramp up. Just enough to get the CNS and joints ready without using up too much energy.
9.28.08
Pin press 2x8 @ 135
1x5 @ 185
5x3 @ 205 Smooth and steady, wanted to go for 225 again, thought better of it.
Alt. with Pull-ups 5x5 after 205 sets.
Low-incline DB Press: 12 @ 40
5x8 @ 70. WOW, now we’re cooking with gas!
Alt. with Bent 2arm row. same set/weights! This was great for me. this antagonist back and forth thing really feels great. May have to do more like this. Super pumped.
High-incline press: 4 x 12 @ 135
on a free bench, not pushing to much.
Alt. with Bent Rear delt fly: 4x12 @ 20
Don’t like the phrase “finishers” but, I’m slowing down at this point.
heavy rope crunch: 4x8 @ 72.5 and done.
Took today, sunday,off. Eating super-strict for another week (before vacation). Gonna lift four days in a row, then leave town. Women of WestDesMoines beware! God what a vain bastard I am!
What have I read in T-Nation? Help old ladies across the street, and then sleep with their granddaughters? Something like that, besides, I AM single so…Got to remember: figure out a program to finish out this year.
I’d like to push my 5x3 numbers up with most of my lifts. I’ll need to put more thought into it, but heavier is what I want to be. I’m gonna check out all you guys a bit, see what you’ve been up to, and get some ideas. thanks Skid, I’m NOT loving it!
[quote]skidmark wrote:
Nice job on the front squats, z.
I think your top weights can be higher if you use lower weights at starting warmup and lower reps as you ramp up. Just enough to get the CNS and joints ready without using up too much energy.[/quote]
Just thinking that I escaped that over-drugged workout without any problems i.e. pain or soreness. I think the Beta7 has kicked in…
Last rack-pull i hit a single at 425 (up from 405). Monday I shall deadlift, with straps, and see what happens. High-pulls, deads, one-arm rows…what else?
Last deads I hit singles at 315? That sounds right, once I strap in I’m expecting a jump up for sure. Time will tell.
Dam I’m hungry.
Hey dumb ass, turns out you didn’t get off so easy! It kicked in last night, deep pain in my right elbow. The brachiwhatever, thumb side, forearm tie into my elbow joint. I’ll call it the “hammer curl muscle”. To much high pull and cleans ect… warmed up, started to deadlift and was very weak in the grip. Used straps and ended with 3x2 at 315, 3x5 @ 285. Some shrugs and overhead presses…that was it. Just crap. lower body next, then a push…we’ll see, just a dam bother that’s all.