@ PGnP- * from boston.
@Lm: yeah that’s a hike too. You may be overestimating my rowing speed too. University Crew at the U of A is not the same thing as crew at an American school, or a place like UBC or Queens. It’ll be a while before I could justify the trip to compete…although boston is a pretty cool place to visit for a week…
@ED: Two on taper. Previously 4 with a pretty high volume on each, plus my history of rowing volume ~6 sessions a week. To be honest I’m not terribly concerned about the frequency, I tend to respond fairly well to a lot of short, zippy workouts, at least I do in rowing. I’ve got a good transition stage planned, I’ll keep an eye on my fatigue and cocoon my body in neoprene, should be fun.
Friday, I worked up to a (surprisingly) smooth 185 on squats. I’m tempted to open at 185…but I’ll probably keep it to 180. Maybe the magical 200 is within reach.
Sunday, took an easy 100 on the bench. Trying to give my press a lot of time to recover pre meet, I’ll fit in a deload intensity workout tomorrow or wednesday for all 3 lifts, work up to a 50% set of 5 or something similar.
And yeah. I really don’t like taper. A lot.
My body tapers just fine but I miss training. Part of the reason I’m trying to up the frequency of my program. Mostly because I think it should have a positive impact on my numbers in the long term and give me a huge foundation to run a peak off of (something I feel I’m missing this time around) but I’d be lying if I said I didn’t really just like being in the gym.
Wednesday October 27, 2010
Deload workout
Bench Press
60x5x3
Squat
60x5, 80x5, 100x5
Deadlift
60x3, 100x1, 125x1
Easy peasy, lemon squeezy.
Saturday, October 30, 2010
2010 Edmonton Power Surge
Squat- 180 / 187.5 / 195-x
Bench Press- 110 / 117.5 / 120
Deadlift- 215 / 230 / 235-x
Hmmmm :S
Not my best day of lifting ever. Came away with a 537.5 raw total, good enough for a win in the 90kg junior class, which I’m not complaining about but no PR’s. Tied PR’s on bench and dead, not on squat.
So yeah, not gonna lie it’s a little frustrating. PR’s are 6 months old at this point and still nothing moving. At this point I’m debating between just getting myself back on 5/3/1- or a very similar program I pulled out of supertraining. Pretty much amounts to the same thing, get back on something that I know works. But this week will feature a lot of stretching and drilling the O-lifts. Maybe some low intensity stuff, pullaparts, bodyweight squats, etc. Anything serious will be deload intensity- 40 or 50% at most.
Monday November 1, 2010
1- PVC Rolling
Stretching- Focus on squat stretch
Drill Snatch technique
2- PVC Rolling
Stretch
Drill Clean Technique
Press
20, 30, 40x5
Chinups
Bwx5x3
BTN Pullaparts
Back is still a bit sore but otherwise feeling good and loose- the rolling and stretching out today definitely helped out.
Tuesday November 2, 2010
Drill ( a bit)
Squat
60, 80, 100x5
Made a conscious effort to drive with my legs (and not my back) and was rewarded with a minor quad cramp. With 100kg. I believe I’m onto something.
Wednesday- Some Stuff
Friday November 5, 2010
1- Strength
Snatch
- Drilled a lot, and finally did something resembling a truly good snatch.
Squat
up to 100kg.
Bench Press
up to 70
Single Arm Db Row
40kg for a bunch
2-
BTN Push Press
up to 70
Press
40
Chinupsxlots
DB Bench Press
Db Curls
Face Pull
Just getting to know the stuff I’ll be doing. BTN push press is hella fun, glad I did that.
Also, got my program hashed out fairly well.
4/wk full body, working each main lift once a week and then a ton of assistance work. Got some muscle activation issues to solve in the case of squats and DLs before more frequent squatting/pulling will be really productive, and the others I could just stand a little break from barbell all the time- plus I need to put some meat on my bones. 6-8 weeks of that, then move to 6-8/wk full body, main lifts twice a week and reduce assistance by an equivalent amount.
Then taper back, either for the Viking open in January or just for some 1RM’s to see where I’m at.
Depending how this goes in terms of strength and body composition I may continue in this vein or alternate between general phases and specific ones, with main lifts 2/wk from the get go and reduced assistance. Or maybe not reduced assistance- I’m trying to get my work capacity gradually heading upward as time goes on.
Saturday November 6, 2010
Cleans
drilling, up to 60
Deadlifts
up to 120
Hip thrust- sets with 60
Shrugs- sets with 70
Glute Ham Raise
Stone Loads (w/ D ball)
75/100/125/150 x4
Last deload workout, just getting a feel for stuff I’ll be using. There’ll also be some sort of conditioning, probably the usual 10 minutes of fun after workouts and some cardio on off days for recovery/cause I still plan on getting back to rowing at some point, though likely still focussed on lifting heavy stuff.
Monday November 8, 2010
Snatch
~15 singles at 40, still working positions
Squat
105x6x4 (yes, you read that right)
Rear leg Elevated Split Squat- kb’s in rack position 16’s x10x3
Glute Ham Raise- Bwx10/9/4
Db Bench Press- 4 sets of 10
Seated Cable Row- 5 sets of 10
Sweet tittyfucking christ, my legs are weak. Squat was done purely on leg drive, keeping my hips and shoulders rising in sync and… yeah 105 is about the limit for that. Oh, and split squats destroyed me. I’ve got a lot of work to do, thankfully I appear to be on the right track.
I just found your log. You a lw and are you training in a single or a team
Nope, I’m very much a heavyweight.
Taking a bit of a hiatus from rowing just now- but I rowed a single primarily. More due to lack of other HW rowers at the club than any preference. If I had my druthers I’d be a pair specialist
Wednesday November 10, 2010
Front Squat
85x8, 90x6
Press
60x5, 60x3…some other stuff
Chinups- Bwx8x3
Face Pull- 50 reps
Bb Hip Thrust- 5 sets of 10
Seated Hamstring Curl- 5 sets of 10
Wanted to do GHR’s, but the hams were just not up to the task that day. Still pretty wrecked from split squats on monday
Friday November 12, 2010
BTN Push Press
40x10, 60x7, 60x6 / 55x6x4
Bench Press
45x10, 70x6, 90x6, 90x6 / 85x6, 5
Bb Bent Over Row- 5 sets of 10
Dips- 5 sets of 10- top at BW+20kg
Chinups/Pullups- Bwx5x10
Shrugs- 4 sets of 10, top 120
Yep, it’s been a week and I already love me some BTN push press. Fun stuff, and I can definitely feel a different effect on the body. The fact that I’m this weak on them should indicate I should get some carryover.
Saturday November 13, 2010
Cleans
~15-20 reps with 60. Still really drilling position more than anything
Deadlift- 6@10*
70x10, 100x6, 140x10, 145x10 / 135x6
Bb Hip Thrust- 5 sets of 10, up to 100
“bulgarian” Split Squat (added ROM+1ct pause)- 32x10x3 ( 32 being the total of two 16kg kettlebells)
Curls- 3 sets 10
Band Pressdown- 2 sets 15
Damn, I’m out of shape. Not like deadlifting for 10’s is easy…but I digress. Deads will all be dead stop unless otherwise indicated. However, I was not nearly as destroyed from the split squats this time as I was monday- good news. Might move them to wed-sat to allow a little more rest.
The 10* rpe indicates I’m working to technical failure- something I’m probably going to repeat on all the “slow” main lifts- terminate the set at breakdown of form. It’s going to hold back my weights initially (as evidenced by my 55% squat and 63% deadlift), but this shit needs fixing now and it’ll make me stronger.
Monday November 15, 2010
Strength
Snatch
Drilling w/ bar. No chalk and no time
Squat- HB, 1ct pause, 6@10*
50, 80, 105x7, 105x6 / 105x3x4
Db Chest Supported Row- 10x3 (note: reps x sets)
Db Bench Press- 10x3- 75’s on last set
Bb Glute Bridge- 10x4- top 105
Assorted Hamstring Curls- 10x4
Good feeling to feel something other than my back working on squats…bad feeling to have to strain with 105. However, an improvement is an improvement, I’ll take it.
Mid back is sore- no surprise there. Skipping the pvc pipe and going straight to the lax ball tonight. Should be interesting
Wednesday November 17, 2010
Strength
Clean- ~20 reps w/ bar
Front Squat- 6@9, 5%
45, 65, 90x10, 95x8 / 90x6/6
Press- 6@9
25, 35, 50x8, 52x6 / 45x10/10
Chinups
Bwx8x3/ x8x2
Face pull- 15x2
Hmmm. So I front squat like I row- left knee out, right knee forward. Shouldn’t really be a surprise now that I think about it, and it’s an easy fix with foot placement. Still weird
Friday November 19, 2010
Strength
Snatch- ~20 reps
BTN Push Press 6@9
40, 50, 60x10, 65x10 / 60x6
Bench Press 6@9
45, 70, 90x8, 92.5x7 / 85x6
T bar Row
45x10x4
Dips
BWx15x4
Chinups/Pullups
Bwx6x10
Fun times.
Saturday November 20, 2010
Strength
Cleans
80x1-2’s, ~15 reps total
Deadlift
75, 110, 150x10, 155x10 / 145x6
Glute Ham Raise- BWx8/7/5/5/5/5
Curls- 40x6x4
Bulgarian Split Squat- 32x10x4/leg (1ct pause, ext. ROM)
Tricep Extension on Floor- 40x6x4
Deads are feeling easier this time around than they did last week- despite a 10kg increase. No complaints here, although my hands hate me after that many dead stop reps. The split squats with a pause are killer. Highly recommend.
Monday November 22, 2010
Snatch
40-45x~15 singles
Squat- 6@9, (HB, 1ct pause)
50, 75, 105x8, 110x6 / 105x3/3/3/3
Bb Hip Thrust- 70/100/105/110x10, 115x9
Hamstring Curls- 10x4
Db Bench Press- 65-70x10x4
Seated Cable Row- 10x6
- Ball Leg Curls, Fondas, TKEs
Signs of life from the back squat, finally. Hopefully this trend will continue.
Experience some anterior knee pain, just above my patella on the right side. Something tells me the additional stress from uneven squatting isn’t helping it any- however with that being fixed I’m upping the foam rolling on my quads and doing some TKEs and Fonda type stuff.
Thursday November 25, 2010 (a day late)
Strength
Clean- ~15 reps, 40-70
Front Squat- 6@9, 5% fatigue
60, 80, 97.5x8, 100x7 / 95x6
Press- 6@9
25, 40, 52.5x8, 55x6
Chinups- Bwx8/9/9/8
Later on…
Natural GHR (assisted)- BWx3 sets
Leg Press- 2/3/4/4 plates x10
Face Pull- ? x 3 sets
Macgyver’d a natural GHR out of an ab bench and holy crap, my hams are threatening mutiny. Also- leg press is rowdy. I think I just lost man points for saying that. This adds credence to the “weak quads” theory I’ve been working on. But it kinda just seems like everything is weaker than I like to think it is.
I planned to do this for 6-8 weeks and then work into a more specific program but to be honest, this template may be worth my while to stick with for the majority of the winter depending how everything moves.
Friday November 26, 2010
BTN Push Press
50, 60, 70x8, 72.5x8
Bench Press
50, 70, 92.5x7, 92.5x7
Bb Bent Over Row- 60x10x5
Rushed- and feeling tired. I wonder if thursday played a role? hmmmm…
/sarcasm. It’s what happens when you sleep in, I suppose. The two presses in consecutive days are not exactly ideal, may fix that now- as I conveniently happen to be deloading this week.