So much good, helpful advice here! 
Soldog - I’ve got Thorogood singing, “I drink alone” in my head now.
LittleStrick - I felt like I was ready to handle the 24 ouncers last night!
kmcnyc - I need to be a lot smaller. I was down to 150 last year, and still couldn’t see most of my abbz. I wanna see my abbz before I die!
This morning, I did 4 rounds of (20 pushups, 40sec planks, 20 bw squats, 10 inverted rows). Then I made blueberry pancakes for the little woman and me before heading off to work. Oh wee oh, wee oh-oh!
Angry Bovine Cycle #2
Week 2/Session 1 (A)
A1 Flat BB Bench 75/10 135/5 155/3 185#5/5/5/4/5 155/8
A2 Bent Row 70/10 130/5 150/3 180#5/5/5/5/5 150/10
B1 Overhead BB Press 50/10 85/5 105/3 115/3/3/3
B2 1 Leg Calf Raise 20/12 45/5 70/5 90/5/5/5
C Squat (chair) 95/10 135/5 185/3 215/3/4/5 ouch!
D Deadlift (floor) 135/5 185/4 ouch!
D1 Chin 0# 5/5/5
D2 Dip 0# 3/5/5
I think I’m pushing the weight up too fast. On the bench press, I think my form is deteriorating. On the squats, I think I changed the game when I introduced the chair. It forces me to go to a certain depth, and I don’t think I was going that deep before. In order to get the depth, I have to take a wider stance. Apparently, this puts more stress on my inner thigh, because I really feel it on my left side. In fact I’ve been feeling it there since I started the chair thing, but as I’ve been upping the weight it’s been getting worse. I think I need to back off by a fair amount, and take another run at it. First, give the soreness some time to heal before it becomes a full fledged injury, and then gradually increase the weight again to give my body time to adapt to the new stresses. Nobody is going to be impressed by my numbers anyway, so why worry about that shit? The whole point is to get stronger, get leaner, feel better, look better, and become one with the cosmic consciousness.
So, that there is what I’m a gonna do! I’m also going to take a new set of videos for a form check on some of my lifts, and take advantage of the collective wisdom of this forum in general, and of Major Meat in particular. Uploading videos to my profile is kind of slow. Is youtube faster? I’ve never used it before. What do you have to do to post a video there?
Average weight for the week 173.6 (high 177, low 170.6)
(Last week avg 174.6, high 180.2, low 171.2)
Moderate progress.
Angry Bovine Cycle #2
Week 2/Session 2
A1 Overhead BB Press 50/10 75/6 95/5 115/5/4/3
A2 1 Leg Calf Raise 20/12 40/8 60/8 80/8/8/8
B Deadlift (stands) 135/8 185/5 225/3 245/5/5/5/5/5
C1 Incline BB Press 45/10 65/8 95/5 135/5/5/5
C2 Yates Rows 70/10 90/8 120/5 150/5/5/5
D1 Chin 0# 5/5/5
D2 Dip 0# 5/5/5
The thigh that I injured squatting on Sunday was feeling better, but I decided to drop it. I think I might be doing a bit too much. So, I also dropped the benches too, but added some inclines and yates rows. I figure the inclines help both the benches and overhead presses, while the rows hit the back from another angle, and probably help some with the deadlifts. Also, I did the deads early while I was still pretty fresh. 5x5 at 245# is a PR (I’ve done a 270# single once, but for 5x5 245# is a pr by 5# over my last pr of 240 4 days ago - I’m giddy!).
I’m thinking of altering my routine yet again, and alternate overhead and deads with bench and squats as my main exercises, but adding in a few more “assistance” exercises.
I took videos of the overhead presses, and the deads. I’ll upload them to my profile. Comments welcome.
[quote]mathineer wrote:
Angry Bovine Cycle #2
Week 2/Session 2
A1 Overhead BB Press 50/10 75/6 95/5 115/5/4/3
A2 1 Leg Calf Raise 20/12 40/8 60/8 80/8/8/8
B Deadlift (stands) 135/8 185/5 225/3 245/5/5/5/5/5
C1 Incline BB Press 45/10 65/8 95/5 135/5/5/5
C2 Yates Rows 70/10 90/8 120/5 150/5/5/5
D1 Chin 0# 5/5/5
D2 Dip 0# 5/5/5
The thigh that I injured squatting on Sunday was feeling better, but I decided to drop it. I think I might be doing a bit too much. So, I also dropped the benches too, but added some inclines and yates rows. I figure the inclines help both the benches and overhead presses, while the rows hit the back from another angle, and probably help some with the deadlifts. Also, I did the deads early while I was still pretty fresh. 5x5 at 245# is a PR (I’ve done a 270# single once, but for 5x5 245# is a pr by 5# over my last pr of 240 4 days ago - I’m giddy!).
I’m thinking of altering my routine yet again, and alternate overhead and deads with bench and squats as my main exercises, but adding in a few more “assistance” exercises.
I took videos of the overhead presses, and the deads. I’ll upload them to my profile. Comments welcome.
[/quote]
Congrats on that PR Mathineer!
Angry Bovine Cycle #2
Week 2/Session 3
A Squat(chair) 45/10 100/8 140/5/5 160/5/5 180/2
B Zercher Squat(chair) 45/10 70/7
C1 Bench Press 70/8 100/8 130/5 150/5 160/5 170/5/5/5 150/12
C2 Bent Row 70/8 100/8 130/5 150/5 160/5 170/5/5/5 150/11
Tweaked the quad again at 180. Quit immediately. Then tried Zerchers for the first time ever. Again, tweaked at 70. I’m going to really have to reset the squats, probably back to 150 or so, then slowly build back up. Might also switch to a 2 on, one off arrangement - squats one day, deads the next.
Switching off on deads and squats generally works well. How many times are week do hit them both?
[quote]sfp wrote:
Switching off on deads and squats generally works well. How many times are week do hit them both?[/quote]
I’ve been doing full body with squats, deads, bench, row, overhead press every other day. If I stick with that, but alternate squats and deads, each will be worked every 4th day. OTOH, I’m thinking about doing two full body days something like this:
Day 1: deadlift, overhead press, some assistance
Day 2: squat, bench, row, some other assistance
Day 3: off
repeat
Or, I could do
Day 1: deadlift, row variations, assistance
Day 2: squat, bench variations, assistance
Day 3: off
repeat
At my current level, I think I’m on the verge of full body every other day being too much, but I think every 4th day won’t be enough.
By the way, with the every other day full body deal, I was alternating 5x5 with 3x3, something like
Day 1:
bench & row 5x5
overhead press 3x3
squat 5x5
dead 3x3
Day2: off
Day 3:
bench & row 3x3
overhead press 5x5
squat 3x3
dead 5x5
But, I was making the 3x3 sets heavier so I’d get used to moving the heavier weights.
I think where I got in trouble with the thigh injury was when I introduced the chair and started getting more depth. I made the exercise harder, but I didn’t back off the weight until I got used to it. Also, might be some flexibility issues. the greater depth feels like it stretches the inner thigh muscles more than they are used to.
Hope for the mathineer’s knees?
Friday 5/15/09 Week 2/Session 3
A Deadlift 140/5/5 190/5 210/5 230/5 250/5/5/5 (DL rep PR at 250)
B1 Flat BB Bench Press 70/10 100/8 130/5 150/5 170/5/5/5 150/13
B2 Bent Row 70/10 100/8 130/5 150/5 170/5/5/5 150/12
Incline Press 135/5/5/5
Yates Row 150/5/5/5
On the deadlifts, I tried Meat’s advice. I took some videos. I’ll put them up on my profile. I think I made some improvements, but probably have a ways to go. The last few sessions of DL left my lower back pretty sore, but not last night. I really tried to get my legs into it more and push off the floor.
On the bench press, I took a lot wider grip on the bar, and tried to get my legs further under me. I’m afraid the knee won’t let me go much futher on those.
Saturday 5/16/09 Week 2/Session 4
A Squat 45/10/10 100/8 140/5/5/5/5/5
B1 Overhead Press 45/10/10 70/8 100/5 115/4/3/3/3/3/ 95/8
B2 1 leg calf raise 20/15/15 45/12 70/8 90/5/5/5/5/5 60/12
C1 Chin 0/5/5/5/5/5
C2 Dip 0/5/5/5/5/5
I backed way off on the weight on the squat, and focused on form - mainly wider stance, keep my head up, etc… I’ll put a video on my profile, and supplicate the Meat for criticism. Didn’t feel any problems from the pulled muscle.
On the Overhead presses, I didn’t clean the bar this time, but used the cage instead. I tried to make sure I brought the bar down to my chinny chin chin each rep. Astoundingly, this makes the exercise harder! Who’d a thunk it?
[quote]mathineer wrote:
At my current level, I think I’m on the verge of full body every other day being too much, but I think every 4th day won’t be enough.
[/quote]
I’ve been delinquent in keeping up with everyone. I just read this.
I went through a similar thing. I was not doing full body each workout, but I had a rotation that was hitting everything 3 times every 9 days. I was concerned that once a week would be insufficient.
Initially, this posed no problem. (Just for reference, I was doing 5x5 on bench and just going heavyish on DLs, Rack Pulls and Pin Presses…3-5 reps/set). As I started nearing maximal weights for the rep count, though, it became apparent that it was too much. I was just carrying too much fatigue and wear from one workout to the next.
Next cycle is definitely going to be once a week.
I think the consensus would be, “Less is more.” That has become more than evident for me, at 39 instead of 19. Don’t be afraid to experiment and find YOUR zone. Not that you didn’t already know that. Just thought I would throw it out there, as I need constant reminding.
Great work! Keep pounding away at it.
A Deadlift 135/5 165/5 205/5 230/5 250/5/5/5
B Romanian Deadlift 140/8/8/8/8/8
C1 Flat BB Bench Press 70/8 100/5 140/5 175/5/5/5 155/10
C2 Bent Row 70/8 100/5 140/5 175/5/5/5 155/10
Incline Press 140/5/5/5
Yates Row 155/5/5/5
I did the RDLs as practice on the “push” part of the DL (and other “pelvic thrusting exercises”).
Session took about 70 minutes.
LittleStrick - thanks for the input. I’m not lifting nearly as heavy as most of you guys, but I am pushing my limits. Also, I’m in my mid fifties, so my recovery ability is not nearly as good as it was 15 years ago. I’m trying to adapt my program as I go along to keep making progress. Getting injured definitely does not contribute to progress! Plus, it sucks.
[quote]mathineer wrote:
A Deadlift 135/5 165/5 205/5 230/5 250/5/5/5
B Romanian Deadlift 140/8/8/8/8/8
C1 Flat BB Bench Press 70/8 100/5 140/5 175/5/5/5 155/10
C2 Bent Row 70/8 100/5 140/5 175/5/5/5 155/10
Incline Press 140/5/5/5
Yates Row 155/5/5/5
I did the RDLs as practice on the “push” part of the DL (and other “pelvic thrusting exercises”).
Session took about 70 minutes.
LittleStrick - thanks for the input. I’m not lifting nearly as heavy as most of you guys, but I am pushing my limits. Also, I’m in my mid fifties, so my recovery ability is not nearly as good as it was 15 years ago. I’m trying to adapt my program as I go along to keep making progress. Getting injured definitely does not contribute to progress! Plus, it sucks.[/quote]
You are doin’ great mathineer - and as for recovery, that is so individualized there’s no point in comparing with anyone else. I think you probably have better recovery that I do here coming up on 48. What we have or haven’t done (in my case) for the last 20-30 years governs where we are with respect to our lifts and recovery.
[quote]soldog wrote:
You are doin’ great mathineer - and as for recovery, that is so individualized there’s no point in comparing with anyone else. I think you probably have better recovery that I do here coming up on 48. What we have or haven’t done (in my case) for the last 20-30 years governs where we are with respect to our lifts and recovery.[/quote]
Thanks, Soldog. For the last 20+ years I’ve done a lot of running, and a fair amount of lifting, but mostly lighter weight, and somewhat sporadically. Now, I’m trying to take what I’ve learned from reading Stronglifts, Iron Addict, Mad Cow, plus youse guys, and mold it into a program that works for me. The main thing I’m doing differently from in the past is focusing on heavier weights/lower reps.
BTW, you are really making some good progress. I hope you’re enjoying your visit to the right coast.
[quote]mathineer wrote:
soldog wrote:
You are doin’ great mathineer - and as for recovery, that is so individualized there’s no point in comparing with anyone else. I think you probably have better recovery that I do here coming up on 48. What we have or haven’t done (in my case) for the last 20-30 years governs where we are with respect to our lifts and recovery.
Thanks, Soldog. For the last 20+ years I’ve done a lot of running, and a fair amount of lifting, but mostly lighter weight, and somewhat sporadically. Now, I’m trying to take what I’ve learned from reading Stronglifts, Iron Addict, Mad Cow, plus youse guys, and mold it into a program that works for me. The main thing I’m doing differently from in the past is focusing on heavier weights/lower reps.
BTW, you are really making some good progress. I hope you’re enjoying your visit to the right coast.[/quote]
Well I did crap for the last 20 years and am playing catch-up now.
yup - the progress is comin’ and I’m feeling my way as to how much recovery I need between really heavy days. Been getting a lot of small handy man jobs done around the house and am really happy I got to a good gym twice. I’ll be heading home tomorrow.
Looking good I am still playing with reps sets etc, this is really my first time doing lower reps
so I am still fiddling too
5x5 is allot of volume it is too much to go heavy with all the time.
5x5 cleans or 5x5 deads would wipe me out.
If you are having recovey issues I can not pimp the foam roller hard enough.
kmc
Tuesday 5/19/09 Week 3/Session 2
A Squat 45/10 70/8 120/5 150/5/5/5/5/5
B Sissy Squat 2x35/5 2x50/5/5/5
C Hack Squat 45/5 100/5/5/5
D1 Overhead Press 45/10 70/8 90/5 105/5/5/5/5/4
D2 1 leg calf raise 20/12 45/10 70/5 90/5/5/5/5/5
E1 Chin 0/5/5/5/5/5
E2 Dip 0/5/5/5/5/5
On the back squats, I followed the Meat’s advice, and got rid of the bar cushion thingy. The bar hurts the mathineer’s sensitive shoulders. The mathineer graciously accepts the outpouring of sympathy from his devoted readers. The mathineer persevered in spite of the pain. Brave, brave mathineer!
No problem with the pulled thigh muscle, but I kept it light anyway. I’ll increase the weight about 10 lbs per week until I get to 180 or 190, then I’ll slow down.
Played around with front squats, but just couldn’t get the bar balanced. I’ve never done hack squats before, so I just tried them out.
The OH presses were hard today for some reason.
Thanks for the input, KMC. I might alternate 5x5 with 3x3.
[quote]mathineer wrote:
Getting injured definitely does not contribute to progress! Plus, it sucks.[/quote]
I agree with that 100%. I look back and think of all the football, poor lifting form/habits and just being a stupid kid and wonder how I never seemed to get injured. Now, avoiding most of it and trying to lift properly, my shoulder twinges, elbow hurts, etc…
I like to think of it as God putting more on our plate because we are older and, hopefully, wiser. The extra burdens truly make our working out a life experience, rather than just a workout experience.