[quote]novaeer wrote:
Good looking bench reps. The @9 looked like it could have been an @8+. [/quote]
Thanks, man. It looked better than it felt. Now, it’s time to lay out my Intense Phase. I’m kind of excited.
[quote]undesired08 wrote:
Thanks, man. It looked better than it felt. Now, it’s time to lay out my Intense Phase. I’m kind of excited.[/quote]
Don’t be afraid of sticking around @9 for the majority of your core lifts during the intensity block. I found that doing heavy singles in the 90% range (RPE 8-9) the first week, followed by doubles or triples @8-9 the second week would set the stage for hitting a new 1RM in the third week.
Since Novaeer has been down this road, I am going to follow his advice (see previous post). I actually went pretty light on the rack pulls, because my hips were so tight during squats. I blame that on the “over-working” for the previous 3 weeks. All in all, there was just one bad squat out of the 4 work reps (385, I cut way too high). Unracking 425 was a chore, so actually getting a 10 unracked is going to take some serious focus. I also did Bulgarians in substitution of Lunges. Man, my thighs were pumped.
I think using the super mini’s is really going to improve me over all. It creates such a downward pressure that it creates twice the work on just one rep (eccentric to keep from dive bombing with the bands pulling you down, and concentric to fire thru any sticking point the bands highlight even more).
Squat w/bands (sm)
365 1x1 @8 82% 365
385 1x1 @8 86% 385
405 1x1 @8.5 91% 405
425 1x1 @9 95% 425
Rack Pulls w/bands (sm, single looped)
365 1x1 @7 75% 365
385 1x1 @8 79% 385
405 1x1 @8 83% 405
440 1x1 @8 90% 440
Bulgarian Squats
46 5x1 @7 71% 230
46 8x1 @7 71% 368
46 9x1 @7 71% 414
Crunches
100 10x1 @7 60% 1000
100 10x1 @7 60% 1000
100 10x1 @7 60% 1000
100 15x1 @8 60% 1500
Good looking squats and good call on the weight selection because intensity doesn’t necessarily mean killing yourself. I had to learn that lesson the hard way. You’re right, if you choose to work up to an RPE of 10 on this it will be a bitch to unrack and walk it out. It’s even worse with chains because those things swing around a bit.
[quote]novaeer wrote:
Good looking squats and good call on the weight selection because intensity doesn’t necessarily mean killing yourself. I had to learn that lesson the hard way. You’re right, if you choose to work up to an RPE of 10 on this it will be a bitch to unrack and walk it out. It’s even worse with chains because those things swing around a bit.[/quote]
I’m planning on working up to somewhere around 450-60, as long as my hips feel better(which i’m sure they will). At my height, that’s going to be around 540-560 at the top and you can’t explode it off the pins like free weights. It’s going to be fun, but right now I am day-dreaming about benching tomorrow. I’m thinking I will be topping out around 365 or so.
My right tricep was a little tight, so bench didn’t go as easily as it should have gone. Also, I usually have a liftoff once I get past 340, but I really cant complain. Close-grip was fine till I got to 275. The weight almost stalled on me. Bah, it’s only night 2 of the first week of the intense so I still have a lot of loosening up to do.
Bench w/3ct
315 x1 @7 83% 315
335 x1 @8 89% 335
355 x1 @9 94% 355
370 x1 @9.5 98% 370
CG Bench w/Bands (sm)
225 x1 @7 78% 225
255 x1 @8 88% 255
275 x1 @9 95% 275
SA DB Press
50 x8 @7 43% 400
60 x8 @8 51% 480
70 x8 @8 60% 560
80 x8 @9 68% 640
Bent-Over Rows
225 x8 @8 62% 1800
235 x8 @8 65% 1880
245 x8 @9 68% 1960
225 x8 @9 62% 1800
I saw your belly, I saw your belly, nah-nah-nah-nah-nah.
Nice work on the paused benches.
[quote]novaeer wrote:
I saw your belly, I saw your belly, nah-nah-nah-nah-nah.
Nice work on the paused benches.[/quote]
That’s actually due to my MASSIVE arch!
Seriously, that is what 2 gallons of water a day will do to you (along with make you pee all night). This clean diet is a bitch.
Dead’s were fairly smooth. I need to get some 20" bands (or 12’s) to make the setup easier. I’m getting some light and medium 41" bands for christmas (at least I will order them tomorrow). Anyway, I chose Pause squats with a long 3 count over box squats tonight and that was a BLAST! Everything else was cake.
I took a chunk out of one of my bands tonight, so I have to figure out what I am going to do for bench tomorrow since I won’t be able to get a replacement until Saturday. I will probably run the single around my back, but I don’t know how comfortable that will be.
Deadlift w/bands(sm, double looped)
315 x1 @8 81% 315
355 x1 @8.5 91% 355
370 x1 @9 95% 370
345 x1 @9 89% 345
Pause Squats (3ct)
315 x1 @7 68% 315
365 x1 @8 79% 365
405 x1 @8.5 87% 405
440 x1 @9 95% 440
RDL
225 8x1 @7 49% 1800
315 8x1 @9 68% 2520
315 8x1 @8 68% 2520
315 8x1 @9 68% 2520
Weighted Incline Situps
45 15x1 @8 0% 675
45 15x1 @8 0% 675
45 15x1 @8 0% 675
45 15x1 @8 0% 675
440 on pause squats is damn solid!! If I tried that I’d probably be stuck permanently in that position, lol.
As for the torn band, if it isn’t a wide or deep chunk you can actually just use a piece of tape as a band-aid until you pick up a new one.
[quote]novaeer wrote:
440 on pause squats is damn solid!! If I tried that I’d probably be stuck permanently in that position, lol.
As for the torn band, if it isn’t a wide or deep chunk you can actually just use a piece of tape as a band-aid until you pick up a new one.[/quote]
I wanted to go higher on the pauses, but I am adhering pretty well to the “not above 9” rule. And with 440 it was “pause for 1 count, then sink slowly for 2 counts, and recover”. Pauses felt a TON better on my hips than box squats. I love box squats, but I find myself “reaching” for the box when I am descending.
It’s pretty deep when I put a lot of tension on it. I just wouldn’t feel comfortable. I wrapped one band around the bunch last night to see if the tension was about the same as using two with my set up. The only thing that could be annoying is the bands rubbing my arms. I don’t like distractions.
Finished off the first week of the Intense cycle with a bang. It almost feels like a deload week, but with some solid work going on. I hit 9 at least once with all the major movements, but since it was only singles I feel really fresh. That’s enough for the night, everything felt really good.
Merry Christmas!
Bench /w Bands (sm, single loop)
265 x1 @8 80% 265
285 x1 @8.5 86% 285
305 x1 @9 92% 305
315 x1 @9 95% 315
285 x1 @8 86% 285
Floor Press
295 x1 @8 80% 295
315 x1 @8 86% 315
335 x1 @9 91% 335
350 x1 @9 95% 350
JM Press
95 10x1 @7 42% 950
115 8x1 @8 51% 920
135 8x1 @8.5 59% 1080
155 8x1 @9 68% 1240
Pulldowns
150 9x1 @7 49% 1350
180 8x1 @8 58% 1440
200 8x1 @8.5 65% 1600
210 8x1 @9 68% 1680
190 8x1 @8.5 62% 1520
Good workout. I see the point of doing the single around 90% on week 1 of the intense. I feel fresh enough to pop out a max next week, then go straight back to work. I’m actually considering doing a week of overloads between the end of the intense and the start of the next volume, but we will have to see.
Squat w/bands (sm)
320 x2 @7.5 70% 640
370 x2 @8 81% 740
395 x2 @8.5 87% 790
410 x2 @9 90% 820
Rack Pulls w/bands (sm)
315 x2 @8 66% 630
365 x2 @8 76% 730
385 x2 @8 81% 770
430 x2 @9 90% 860
Lunges
115 x8 @8 66% 920
115 x8 @9 66% 920
115 x5 @8 66% 575
115 x5 @9 66% 575
Crunches
100 x15 @8 58% 1500
110 x11 @11 64% 1210
110 x10 @9 64% 1100
110 x10 @9 64% 1100
My elbow is starting to get a little tender. I think I’m going to need to buy some wraps. Nothing special about tonight, the numbers speak for itself.
I thought I would add a video other than the big three after the benching.
Bench w/3ct
295 x2 @8 75% 590
315 x2 @8 80% 630
335 x2 @8.5 85% 670
365 x2 @9.5 93% 730
CG Bench w/Bands (sm)
225 x3 @8 74% 675
245 x3 @8.5 81% 735
257 x3 @9 85% 771
225 x3 @8.5 74% 675
SA DB Press
50 x8 @7 42% 400
60 x8 @7 50% 480
70 x8 @8 59% 560
80 x8 @8.5 67% 640
Bent-Over SA Rows
70 x8 @8 53% 560
80 x8 @8 60% 640
90 x8 @9 68% 720
90 x8 @9 68% 720
Bench looked strong.
Hope they have high ceilings in there…
Thanks, man. The weight room is actually 3 former racqetball courts, so there is plenty of room for my overhead presses. I am thinking of trying a touch and go 400 next Monday. But, before I get there, I am going to attempt a 555 pull tomorrow. I just need to cross that mental barrier and rip it.
[quote]undesired08 wrote:
Thanks, man. The weight room is actually 3 former racqetball courts, so there is plenty of room for my overhead presses. I am thinking of trying a touch and go 400 next Monday. But, before I get there, I am going to attempt a 555 pull tomorrow. I just need to cross that mental barrier and rip it.[/quote]
Those would be some good lifts, but only go for 'em if you feel good about it. I’m always reticent to attempt benchmark lifts in the gym. For the deadlift I can probably count on one hand the number of gym reps I’ve done with 500+. In fact, I’ve pulled 500+ at meets more often. Maybe I need to quit being a wimp.
I usually miss a big pull 2-3 weeks before a meet, then hit it solidly at the meet. 550 shouldn’t be that big of a deal. I feel “empty” cause never got the chance to pull anything other than my opener at the last meet because of my injury in warmups.And it’s a lift that I am the least technically proficient at performing and confidence in hitting bigger numbers there are kind of important.
I wanted to end the year with a bang and ended up with a HUGE bust. First, I misloaded the bar and put 540 on, instead of 530. I got on my toes a little and lost it soon after coming off the floor. I still wanted to attempt my goal for the end of the year, so I raised the weight to 555. I knew that I just had to get the bar past my knees and I would lock it out. I got to my knees and got the jimmy-leg and lost it. That was a MAJOR disappointment and I almost called it a night, but I wanted to punish myself with some pause squats. Squats felt great.
I don’t even want to think about it anymore, so I am going to hit the shower and try to forget my failure. I know could hit it next week if I attempted it again, but I wanted to hit it by the end of the year and that will be gone soon.
Deadlift
405 x1 @8 90% 405
495 x1 @8.5 93% 495
540 x0 @11 0% 0
555 x0 @11 0% 0
Pause Squats (3ct)
365 x2 @8 75% 730
385 x2 @8.5 79% 770
430 x2 @9 88% 860
440 x2 @9 90% 880
RDL
225 x8 @7 44% 1800
315 x8 @8 61% 2520
365 x8 @9 71% 2920
405 x5 @9.5 79% 2025
Failed dead and some pretty smooth squats
Don’t give up on the 555 pull. The speed off the floor was damn good and I thought you had it - looks like you just hit a wall.
Your day was better than mine, believe it or not. I almost quit after 235 felt heavy on squats. It’s nice to visit family, but it always seems like getting some kind of annoying cold (or possibly worse) is one of the outcomes. I really hope this crap doesn’t get worse since I’m entering the last 4-weeks of work for this meet training cycle.