Thanks guys!
It’s been something I’ve been meaning to put up for a while, hopefully sometime this week.
Thoughts about Phase 2:
-With every passing workout it feels like the Dynamic Warmup (I used Option #1 for Phase 1 and #2 for Phase 2, probably going to mix the two from now on) becomes more and more effective.
-25 lb increase in my bench with the program so far! This is after 2 months of Maximum Strength and missing 2 Upper Body workouts- I was plateaued at 200 lbs for at least 3 months, if not 4.
-I have no doubt that this was due to the external rotator cuff work in Phase 1 and 2 and the cluster sets in Phase 2. 225 felt like 135 in my hands; I’ve never been this stable before while Flat Benching.
-Cluster sets are without a doubt the hardest type of training that I’ve encountered yet. By the end of the Front Squat clusters I was shaking and pitifully weak- after the first, I had trouble even holding the 30 pound dumbbells that I was using for Step Ups afterwards.
-Barbell Rollouts and Pallof Presses will stay in my core workout forever; they’re that good.
-And now with Phase 3 on the horizon… this is when things get interesting. I’m going to be taking a critical look at my diet over the next couple of days and no doubt make some changes, this Phase is called “Growth” for a reason.
[i]Phase 3 : Week 1
My birthday bitches!
Monday 07/07/08, 5:15 pm - 6:25 pm[/i]
Mood: 8/10
Really excited to start the new Phase.
Ok, Snatch Grip Deadlifts kicked my ass today. It was my first time performing the movement and I worked up to a few sets of 3 with 275. The hallmark of this Phase is following up the heavy compounds with a slightly lighter set for higher reps, taking advantage of postactivation potentiation (in other words, the lighter set feels even lighter because of the heavy load from before. In this particular case it was 2x5.
This was followed by a high volume of speed deadlifts (heavier than Phase 1) and Walking DB Lunges, with new movements like the Partial Dragon Flag and DB Suitcase Deadlift. I’m reserving judgment on these, they felt effective but I doubt I’m ever going to find another core exercise that I like better than the Pallof Press.
Really, the Snatch Grips absolutely tore up my grip through chalk. I was having trouble holding onto the DB through the Suitcase DLs at the end. I have a feeling that my erectors and upper back are going to be murdered tomorrow.
Overall, a good break into Phase 3.
Link of the Day
Just a little thread of mine that seems to be helping some kids over on the Teen Forum, I know they could use it :D.
Wow, I can’t remember the last time my lower back and forearms were this sore, holy shit. Glutes and hamstrings too, and here I was thinking that the Snatch Grips weren’t going to be that much different than convo…
Alright, today was a good day.
[i]Phase 3 : Week 1 (High Stress)
Upper Body Workout #1
Wednesday 07/09/08 5:10 pm - 5:55 pm[/i]
Mood: 8/10
I was really eager to try out the Floor Presses for the first time today.
I blew through this workout pretty fast, but it was intense. Today was the most packed that I’ve seen the gym since I’ve been home. I started off by getting some strange looks while trying out Floor Presses for the first time, worked up to 3x3 with 175 followed by 2x5 with 165. I really like this lift but I didn’t feel too drained by them.
This was followed by some Band Resisted Pushups (had to use one Mini because I forgot my other one at home) and Rows. I also blasted my lower traps/external rotators with Face Pulls and Behind the Neck Band Pullaparts. The latter really works!
Link of the Day:
JumpStretch
http://jumpstretch.com/osc/index.php
Speaking of bands, might as well offer up the source. EliteFTS sells them as well.
Phase 3 : Week 1 (High Stress)
Lower Body Workout #2
Thursday, 7/10/08 7:25 am - 8:45 am
Mood: 3/10
Well, it was either workout in the morning or not at all today so I sucked it up and rolled outta bed. The Cross Country girls were there in sports bras and short shorts, goddamn jailbait…
Ok, today was the first time that I’ve performed free squats in 3 months or so and I got back into it with a vengeance. I’m working off an assumed max of 315 (which is probably completely inaccurate) for my speed sets. After a high volume of that, I ripped into some Rack Pulls, working up to 295 for 3x5. The lowest rack setting at my gym is 1 inch above the knees but I’ve gotta make due. It’s about time for me to actually start using straps for them, as much as I don’t want to. Got a nice pair from IronMind a couple weeks back, just don’t know how to use em lol.
Some more assistance work (DB Reverse Lunges w/ extra ROM, the Bulgarian Split Squat Iso Holds are PAINFUL, but I like the Cable Woodchops) and I was done.
Link of the Day:
Lifting for Fat Loss
http://www.T-Nation.com/article/bodybuilding/lifting_for_fat_losstake_home_points&cr=
May come in useful some dark day when I finally decide to cut down.
hey man I had a few questions for you if you dont mind. I just read the book. Now in your opionon if someone wanted to compete so bascially he wants to train for bodybuilding purposes, how good do you think this program would be. My strengh is not that great so it might help me put on some mass. What do you think?
Also in the warmups do you really bring the foam roller into the gym to warmup. i mean I work out at a very hardcore gym and there are npc guys and pros all over. if they saw some kid bring in a foam roller im not sure that would go down to well lol.
thanks alot bro
[quote]crod266 wrote:
hey man I had a few questions for you if you dont mind. I just read the book. Now in your opionon if someone wanted to compete so bascially he wants to train for bodybuilding purposes, how good do you think this program would be. My strengh is not that great so it might help me put on some mass. What do you think?
Also in the warmups do you really bring the foam roller into the gym to warmup. i mean I work out at a very hardcore gym and there are npc guys and pros all over. if they saw some kid bring in a foam roller im not sure that would go down to well lol.
thanks alot bro[/quote]
If you’re fine with a moderate increase in size combined with a good increase in strength and reduction in injuries in the Off Season, then go for it. This isn’t a hypertrophy program, but it is a nice side effect.
I agree with you on the foam roller lol, I do it right before I go to the gym which is about a 5 minute drive for me.
[i]Phase 3 : Week 1 (High Stress)
Upper Body Workout #2
Saturday 07/12/08 10:00 am - 11:00 am[/i]
Mood: 5/10
Pretty good for a Saturday morning lol.
Unfortunately, the racks in my gym are pretty bad so the Speed Pin Press that makes up the main lift today is going to be a little less effective (more than two inches off my chest). However, I’m finding that I can go heavier on the assistance work than before with 60’s for some easy One Arm DB Rows and 50s for DB Push Presses. Straight Arm Pulldowns are also a good lower trap/lat activation exercise.
My biggest problem with the workout in this phase is that it calls for Lying DB Extensions; I’ve always had elbow pain with extension type movements, even before I started lifting. I’ve had ART but the relief only lasted for a day. The iso I’ve found that works for me pain free is a half pullover/extension with only one DB.
[b]Link of the Day:]/b]
Massive Eating
http://www.T-Nation.com/article/diet_and_nutrition/massive_eating_reloaded_part_i&cr=
Now that I have my job squared away and a source of income, it’s time to get the diet down fo sho.
[quote]IronAbrams wrote:
My biggest problem with the workout in this phase is that it calls for Lying DB Extensions; I’ve always had elbow pain with extension type movements, even before I started lifting. I’ve had ART but the relief only lasted for a day. The iso I’ve found that works for me pain free is a half pullover/extension with only one DB.
[/quote]
I’m in the same boat on the DB extensions. In the trial program there were cable extensions so I’ve been sticking with those during phase 3 this time around. If that elbow extension movement is working for you, stick with it.
Interesting, I’ll keep that in mind. Are you keeping a log this time?
[i]Phase 3 : Week 2 (Medium Stress)
Lower Body Workout #1
Monday 07/14/08 5:10 pm - 6:25 pm[/i]
Mood: 5/10
Pretty average today. Did something to the base of my left palm on Saturday, hurts like a bizatch to put pressure on it. Luckily it didn’t affect me today.
Today was the last week of Snatch Grip Deadlifts, next week is Front Box Squats (which should make an interesting lift). Worked up to 4x2x295 followed by 2x4x275. Those last couple sets were brutal; the first set of Speeds with 230 after that was the fastest rep with over 2 plates that I’ve ever done.
After that it was Walking DB Lunges with 45s (I’m pleased that I can actually start getting heavy on these), Partial Dragon Flags and DB Suitcase Deadlifts.
Hopefully this issue with my palm will be cleared up by tomorrow, or else Floor Presses and Pushups aren’t going to be any fun at all.
Link of the Day:
http://www.alanaragon.com/an-objective-look-at-intermittent-fasting.html
A little look at some of Alan Aragon’s comprehensive work.
[i]Phase 3 : Week 2 (Medium Stress)
Upper Body Workout #1
Tuesday 07/15/08 5:25 pm - 5:55 pm[/i]
Mood:
I was just a collection of cuts and bruises today. Palm was a little better but not much.
Had to skip the Floor Press and Band Pushups today because of the pressure on my palm. I was really disappointed, but I got to the Rows (which I felt much stronger on today), Face Pulls and Band Pullaparts with some fervor.
And may the powerlifting gods forgive me, I barbell curled (65 lbs for a pitiful 3x8). My arms are 12’ flexed :(.
Link of the Day:
www.ironaddicts.com/forums/showthread.php?t=4199
The guidelines that I’ll be using to make my sled soon hopefully.
[quote]IronAbrams wrote:
Interesting, I’ll keep that in mind. Are you keeping a log this time?
[/quote]
Nah, not right now. Perhaps when I’m off the program and start doing my own thing again, I’ll start a log so I can bounce ideas off other people.
I’d be following it, just sayin :D.
[i]Phase 3 : Week 2 (Medium Stress)
Lower Body #2
Thursday, 07/17/08 5:15 pm - 6:30 pm[/i]
Mood: 6/10
Motivated today, heels were killing me from standing on the job all day though.
Today was Speed Squats and Rack Pulls as the main exercises. I was supposed to work up to a heavy 2x2 after the Speeds, but decided to do a heavy single (having no idea what my free squat max was) instead which ended up being 315. Max is probably around 325, but form was difficult to keep straight with 315 so I have no doubt that it would be an ugly 325.
I used my Ironmind Straps for the first time on Rack Pulls (315x5); they definitely helped but I know that I haven’t figured out the best way to set them up. They were a little loose and I had to reset a couple times, which isn’t that big of a deal since I do every rep from a dead stop.
Assistance work after that was DB Reverse Lunges, Cable Woodchops and Bulgarian Isos.
Link of the Day:
The school gym was built from scratch last year, but already there’s rust on the bars from some humidity problem that they have and nobody applying anything to the bars. So, white shirts tend to get messed up while squatting.
[i]Phase 3 : Week 2 (Medium Stress)
Upper Body #2
Saturday, 07/19/08 10:15 am - 11:00 am[/i]
Mood: 2/10
Honestly, really unmotivated and tired. I was still wiped out from the midnight showing of The Dark Knight that I went to and work the next morning- had to stay an extra hour because one of the other cashiers called in sick and thus was ravenous by the end of my shift. I ate a 20 oz sirloin when I got home :D.
After warming up, I noticed that my palm was still not completely alright from last week’s workout, and I skipped the speed sets to do a double with 225 on the Pin Press, which was a bad idea. I won’t know if I made it worse until tomorrow or not. It’s right in the base of my palm, deep and sensitive to the touch. I really hope that I didn’t bruise one of the carpal bones.
In good news, I’m repping 65 on the One Arm DB Rows with no sign of stopping progression. 5 reps was pretty easy. I’m also a lot more stable with the DB Push Presses as well.
I also did a direct bicep workout (I knows). Nothing too special, just some cheat barbell curls and pump work with a Machine Preacher. Oh, and I donated blood today too.
Link of the Day:
There is no link of the day today. As a matter of fact, you shouldn’t even be reading this log right now- you should be out watching The Dark Knight. Yes, it lives up to the hype and more. I haven’t been this satisfied with a movie in a LONG time.
[i]Phase 3 : Week 3 (High Stress)
Lower Body #1
Monday 07/21/08 5:20 pm - 6:40 pm[/i]
Mood: 5/10
Nothing special today.
Wow, I just want to start off by saying that Front Box Squats are hard as shit. The actual lift off of the bench that I was using as a box (yea I know) wasn’t that bad, but it was incredibly hard to support 245 for triples while staying tight. I also did Speed Deadlifts with the same weight, which are getting harder but I believe that this is the highest % that they go in the program.
I also went up to 50s for Walking DB Lunges, which is an excellent PR for me. Assistance work and I was out of there.
Now I’m off to a concert in Long Island, this is going to be an interesting couple days.
Link of the Day:
Yet another top notch training website.
How long is a typical workout taking you? About how long for the warm-up and the actual lifting part too. I had my “packing day” today. Spent almost two hours at the gym. I felt like I was spending a lot of time working up to my max weights though and had to look at the book for every warmup exercise. Are you doing the energy work too? Cool log. I get to see what I can look forward to.
After keeping track of the start and end times of my workouts for this entire log so far, I’ve come to the conclusion that the “average” workout is about an hour. Keep in mind that I do my foam rolling at home and that I don’t take the 5-10 min dynamic warmup into account, the “start” time is when I first touch a barbell.
Low stress week workouts take 25-45 minutes and Very High weeks more like an hour and a half, but I’d say the average overall is about an hour.
Good luck on the program, I encourage you to keep a log, it makes you very accountable to the program!
Energy workout wise I’ve been very lax. I have a lot of trouble with running in the Army which of course makes me avoid it making me run even worse. Go figure.
Just got back from Projekt Revolution down in Long Island, quite the experience. 5 hr drive from my little town in Upstate NY, first time I’ve seen the city since 7th grade. The view was amazing from the George Washington Bridge.
I was paying out the ass for 7 dollar hamburgers and 8$ slices of pizza, but luckily I was working a tent . Major emofest but I saw and met Atreyu which was pretty cool. Chris Cornell put on a good show and Linkin Park was pretty inspired but their music really isn’t doing much for me anymore.
7 hr drive back too lol, the GPS recalculated and sent us through Pennsylvania lol. Finally got back home at 7 and slept till 12.
[i]Phase 3 : Week 3 (High Stress)
Upper Body #1
Wednesday, 07/23/08 5:15 pm - 6:30 pm[/i]
Mood: 5/10
Motivated but really tired.
First time doing Incline (30 degree) DB Presses in a LONG time, worked up to 3x3 with 75s. Was having a lot of trouble with the first rep (usually do on incline but never with flat) and I couldn’t get the last set of 3. I used 70s and 65s for the backoff sets. The rest of the workout was intense and relatively short. The upper back pump I was getting from the Face Pulls and Band Pullaparts was pretty intense.
I’ve decided to start 3x5 progression for Barbell Curls every Upper Body workout. Nothing too stressful.
Link of the Day:
lol at the 4 man bench press, still a hella weight moved.
How is the Stuart Mcgill book?
We’ll see when I get paid (funny how it always turns out that way eh?) haha. I fully plan on writing a mini review in here.
[i]Phase 3 : Week 3 (High Stress)
Lower Body #2
Thursday 07/24/08 5:10 pm - 6:35 pm [/i]
Mood: 3/10
Tired and feeling beat up.
Hip flexor strain from last week was not really healed up but I squatted anyway. Probably not the best of choices, but I’m a stubborn bastard. Guess I’ll know tomorrow how that one turned out. My setup has been getting better and better, and I’m now fairly confident with low bar squatting although I’m utterly failing at keeping my wrists straight.
Rack Pulls are a strange creature, I know Rippetoe mentions performing a 5RM with your 1RM deadlift but I’m not anywhere near that number. It was 325 for 5 gripping for my dear life the entire time, and I could only get one backoff set in. I don’t know what it is but the straps (Ironmind) keep feeling loose no matter how tight I wind them and like the bar is going to come out of my hands. idk, just gotta play around with the setup some more I guess.
Very quick and stable with the Reverse Lunges today, and the Bulgarian Iso Holds were especially painful. Other than that a productive workout. Hopefully I can get some deep tissue work done on the hip flexor/TFL tomorrow.
Link of the Day:
Gymnastics Coach Christopher Somner’s website, the rumor is when it gets enough hits that his gymnastics bodyweight exercise book will be released.