[quote]mavis13 wrote:
Christian Thibaudeau wrote:
mavis13 wrote:
HITT cardio
.
I really REALLY hate the addition of cardio, especially HIIT cardio to this phase. It WILL severely hinder the effectiveness of the phase. It should be kept for phase III or worst case scenario, phase II.
Do not chase two rabbits at once.
Ok Ill save it for phase III. How do you feel about swimming in phase I? If not swimming I was thinking about doing your abs for babehounds the first one. Thank you for your feedback.
[/quote]
No energy systems work. DO EVERYTHING YOU CAN TO GAIN STRENGTH. And that means giving your body time to recover. Abs are fine.
[quote]Christian Thibaudeau wrote:
mavis13 wrote:
Christian Thibaudeau wrote:
mavis13 wrote:
HITT cardio
.
I really REALLY hate the addition of cardio, especially HIIT cardio to this phase. It WILL severely hinder the effectiveness of the phase. It should be kept for phase III or worst case scenario, phase II.
Do not chase two rabbits at once.
Ok Ill save it for phase III. How do you feel about swimming in phase I? If not swimming I was thinking about doing your abs for babehounds the first one. Thank you for your feedback.
No energy systems work. DO EVERYTHING YOU CAN TO GAIN STRENGTH. And that means giving your body time to recover. Abs are fine.[/quote]
Ok so instead of energy work on mondays and thursdays Ill do abs. Thanks again for the feedback. I really appreciate it.
Today was motorskills. Here it is as follows
Bench 85% 1rm 2reps 20min sets 270lbs
Squats 85% 1rm 2 reps 20min sets 225lbs
Bentover rows 85% 1rm 2 reps 20min sets 255lbs
This felt good except squats it felt kinda light. Bench did too at first till around 15mins. IM really digging this and Im goin to listen to Thib’s and do it like its suppose to except Im goin to add abs on off days and drop cardio till phase III.
Also did abs today same as yesterday
Ok Im changing a few things. First instead of lifting after work on wedsnday Im lifting before. I just got off work and the gyms closed. Second Im going to listen to CT (of course) and cut cardio out and replace it with light ab work. Ive listened to canadian trainers and coaches before and what they have to say seems to work for me. Third Im going to change my goal to focus on strength. Id like to see about getting my bench up to 300lbs for workout weight. And finally Im thinking of changing careers. Im going to see about becoming a fire fighter.
Well then that has been what Ive been thinking about all day. Ive been really stoked about this routine so much I dreamed about it last nite. It was either the training or the fact Ive been watching Rocky. One of the two.
Where are you in az? I’m starting the program as well, and would like a partner.
Your numbers are pretty good. Why am I not doing nearly as much with the bent-over rows? I’m bent over more than 45 degrees (maybe 60 or so), and I’m going from a dead stop to the bottom of my chest (actually touching, although with the MSA 20 min sets of 2 I couldn’t really touch the bar to my chest, plus my lower back was worked from the DLs). I also try not to jerk it up like some people do. I’m thinking of bringing my camera and just video-taping all my lifts to see if I or anyone else can critique my form.
Just gotback from the gym and what can I say I dont think Ive been this excited to be in the gym for awhile. Today was a Isometric/explosion day. Weights as follow
A1) Military press isometric hold
6x9sec holds 275lbs
A2) push press
6x4 135lbs max accel
B1) Conventional deadlift isometric hold
6x9sec hold 315lbs
B2) Hang clean
6x4 135lbs
C1) Back squat isometric hold
6x9 sec 315lbs
C2) jump squat
6x5 80lbs
Abs same as the rest
Today was great. Have I mentioned I love hang cleans. I worked on more of the explosion so I dropped the weight back. Plus my shoulder hurt. Im also really digging jump squats never done them before this. And not only was it a great lifting day but I finally got the cajones to talk to this girl Ive been eyeballing. Shes really nice and is foreign. Oh I like doing hang cleans.
Today was another great day at the gym. Im kinda tired so Im making this short.
Incline press 85% 1rm 2reps 20min sets 245lbs
Sumo deads 85% 1rm 2reps 20min sets 265lbs
One arm dumbbell rows 85% 1rm 2reps 20min sets 110lbs
Once again I had to use the ez curl bar which is a real pain in the ass. So after week four Im goin to switch out dumbbell rows with incline dumbbell rows. Im tired as hell so its off to nap time.
Today was a overload day. I love these days especially when theres a hot chick lifting close by and a cougar. THERES A COUGAR ON ME!!!
A1) partial bench press in the power rack
4 sets 3reps 295lbs
A2) manual eccentric bench press
4sets 3reps 275lbs
B1) partial deadlift in the power rack
2sets 4reps 375lbs 2sets 4reps 385lbs
B2) eccentric-only deadlift
2sets 1rep 385lbs 2sets 1rep 405lbs 5secs down
C1) partial pull-ups
4sets 3reps 50lbs
C2) negative pull-ups
4sets 1rep 70lbs
D) bench 1x 100 95lbs
E) leg press 1x 100 140lbs
F) chest-supported dumbbell row 1x 100 20lbs
I really overloaded it today. This felt perfect. Last week kinda just felt to easy and I just really wanted to push myself today. 2 weeks down 2 to go for phaseI. So far I really feel like its making a difference. Ive also stopped weighing myself and looking in the mirror so much. I will on sundays but thats it. 193lbs this morning for weight.
Today was abs yep just abs. The only diffrence from today then other ab days is I added incline russian twists w/ 40lbs, and loaded swiss ball crunches with 70lbs. I feel like a million bucks.
Ok Im starting this one off with a rant.
Today I went to ross because they have cheap shorts. Well unfortantly all the shorts I wanted were for fat people I mean like size 38-44. I dont think Ive ever worn that size. So I a normal size person has to order his close online. Why the fuck should I have to do that? Fat people should have to. Its not my fault your fat and dont wanna do anything to change that. After the ross shopping fun I went to hell mart and holy shit I couldnt even count how many huge people I saw. Like a fat chick in a giant pink mumu. My question is this how the fuck do you get that big? Do you just not notice? I mean this chick was like pushing 300lbs. Dont get me wrong I mysself use to be a fat boy but I did something about it because I didnt wanna become one of the 67% of fatasses out there. I also give mad props to the fatasses who want to do something about there problem by putting down the fork. end rant
Here is my non fatass routine for the day
Bench 90% 1rm 1rep 20min sets 285lbs
Squats 90% 1rm 1rep 20min sets 245lbs
Bent over rows 90% 1rm 1rep 20min sets 275lbs
Abs same as everyday
I really love goin heavy on all these. Squats around 12-15mins I wasnt to happy with my form. Ive always been really bad at squats after rolling my knee in doing maxes when I was 17. I had 365lbs on the bar I made three attemps with the same results knee rolling in. Needless to say it hurt like hell the next day. Well off to nap time.
I decided to continue to do weds workout on thurs. I really like doin the isometric holds and explosive movements. Here is todays work.
A1)Military press holds
6x9sec holds 285lbs
A2)Push press
6x5reps 185lbs
B1)Deadlift holds
6x9sec holds 395lbs
B2)Hang cleans
3x4reps 165lbs 3x5reps 135lbs
C1) Back squats iso hold
6x9sec holds 385lbs
C2) jump squats
6x5reps 85lbs
abs
3sets of all the same stuff
Hang cleans I had to go down after 3 sets. On the third set I damn near fell backwards so I went back down to 135 to work on better form. Everything else felt great I love doing heavy weeks.
Today was motor skills. It was good Im really feeling the strength increases in week three. Incline press felt easy all the way through. This was the most Ive ever done with incline press, being as incline has always been a weak point.
Incline press
90% 1rm 1rep 20min set 255lbs
Sumo deadlifts
90% 1rm 1rep 20min set 275lbs
Bent over dumbbell rows
90% 1rm 1rep 20min set 120lbs
Like I said incline bench felt light all the way through. Sumos felt light at first but then around 16mins it felt like a ton and my right lats started cramping a little. Bent over rows suck doing it with the ez bar. Next week is light week so Ill be doing 60lbs so atleast Ill be able to use a dumbbell.
Damn man, it looks like you’re doing well with this. I just got back from LA and I think I may redo week 2 or make this next week a sort of rushed week 1/2 combo to get back into things.
When you do your maxes do you have someone you’re working out with, cuz I don’t have anyone and I’d hate to ask someone to spot me for one rep twelve different times, haha.
Anyway, I hate to do it but I use the smith machine, rather than the squat rack since my gym has only one good squat rack. Keep it up, I can’t wait to get through this first phase (in my case, I can’t wait to restart it tomorrow)…
[quote]osterm38 wrote:
Damn man, it looks like you’re doing well with this. I just got back from LA and I think I may redo week 2 or make this next week a sort of rushed week 1/2 combo to get back into things.
When you do your maxes do you have someone you’re working out with, cuz I don’t have anyone and I’d hate to ask someone to spot me for one rep twelve different times, haha.
Anyway, I hate to do it but I use the smith machine, rather than the squat rack since my gym has only one good squat rack. Keep it up, I can’t wait to get through this first phase (in my case, I can’t wait to restart it tomorrow)…[/quote]
Yeah its working really well. Im glad I dropped the HIIT cardio. Id definitely do week 2 again. How much into week 2 did you get?
I havent really had a solid spotter. monday I had a spotter for flat bench because around 15mins it got kinda heavy. But for the most part Ive got people I talk to watching from afar so I feel safe. I know not smart lift that much weight with no spotter but I dont really like lifting with people. I dont use the smith very often besides with the iso hold for military press and push press. there ok. I also cantwait to start phase II one more week. Ive got it all planned out too. You get back in the gym and kick some ass.
[quote]mavis13 wrote:
How much into week 2 did you get?
[/quote]
I got up to the Overload day, but wasn’t able to do it, since I left for LA at 8am.
[quote]osterm38 wrote:
mavis13 wrote:
How much into week 2 did you get?
I got up to the Overload day, but wasn’t able to do it, since I left for LA at 8am. [/quote]
Id go do the overload day today if you can. Then Monday or whenever you do msa youll have enough rest.
I dont even really wanna write about todays session it was that horriable. I failed misarble at 285lbs for bench press so much that I had it pin my throat for a couple seconds till someone pulled it off. Then partial bench I did 2 sets at 305lbs 3 reps and on the 3rd set I couldnt do it so went down 10lbs couldnt budge it ok down another 10lbs same results so I said fuck it did pull ups. My left shoulder hurt bad so I dropped down to less weight then to no weight, then said double fuck it I dont want another shoulder injury and called it a day. So heres what I did on this completly fucked up day.
A1) Partial bench press
2sets 3 reps 305lbs 1set 305lbs failed 1 set 295lbs failed 1 set 285lbs failed
A2) Eccentric bench
2sets 3reps 285lbs 2nd set failed at 3 1 set 265lbs 4reps
B1) Partial pull ups
1set 3reps 60lbs hurt to much so I dropped to 40lbs for 3 sets
B2) eccentric only pull ups
1set 70lbs dropped to 50lbs for 3sets
Said screw it after pull ups didnt want to reinjure my shoulder. I hope I didnt set myself back any. Luckly this next week is kinda light.
I just relized why today sucked. I didnt warm up at all. Noramlly I jog for about 8-10mins and then go lift and Im fine. You know get your heart rate up and all that. Lessons of the day:
1: lift with a spotter when going heavy
2: WARM-UP dont lift cold.
Today was the begining of week 4 so its a light week half of week 3s weight. My shoulder hurt like hell while doing bench today. Im glad its a light week. If it still hurts toward the end of the week Ill take next week off or just do 2-3 days of just abs or forearms.
Bench 90% 1rm 1 rep 20min sets 145lbs
Squats 90% 1rm 1rep 20min sets 125lbs
Bentover rows 90% 1rm 1rep 20min sets 145lbs
abs same circuit just did 6sets
The bentover rows felt great on the shoulder. Other then the shoulder pain today was great except its weird lifting so light.