You got me doing the ab wheel. My lower abs thank you.
Your lower abs are welcome, Eco – but they should remember that this is just a Platonic relationship.
Thursday, 6 November 2008
Front squat
50 x 5, 65 x 5, 75 x 5, 85 x 3, 3 x 90 x 3 reps
Pistol (to bench)
3 x BW x 10 reps
Chin-up
BW x 10, 10, 8, 6 reps
Pretty good day: more comfortable with the front squats and had a decent hold on the bar.
First time trying pistols - E’s encouragement; I did a few without the bench at the end, but for the next several weeks I am sure I will be using the bench. I really like having a single-limb movement in the program, there are definitely some muscle/motor imbalances that these will help with.
Friday, 7 November 2008
Deadlift
70 x 16, 100 x 12, 130 x 8, blue-banded 150 x 4 (= + 26 at top), red-banded 160 x 2 reps (= + 20 at top)
Bench press
10 x 80 x 3 reps (speed, 1 min. pause)
Standing cable crunch
3 x various x 8-20 reps
Good session. Getting in sync with the bands on DL. Had maybe a bit more in me but left some in the tank and feel better for it.
[quote]1Geech wrote:
Your lower abs are welcome, Eco – but they should remember that this is just a Platonic relationship.
Thursday, 6 November 2008
Front squat
50 x 5, 65 x 5, 75 x 5, 85 x 3, 3 x 90 x 3 reps
Pistol (to bench)
3 x BW x 10 reps
Chin-up
BW x 10, 10, 8, 6 reps
Pretty good day: more comfortable with the front squats and had a decent hold on the bar.
First time trying pistols - E’s encouragement; I did a few without the bench at the end, but for the next several weeks I am sure I will be using the bench. I really like having a single-limb movement in the program, there are definitely some muscle/motor imbalances that these will help with.
Friday, 7 November 2008
Deadlift
70 x 16, 100 x 12, 130 x 8, blue-banded 150 x 4 (= + 26 at top), red-banded 160 x 2 reps (= + 20 at top)
Bench press
10 x 80 x 3 reps (speed, 1 min. pause)
Standing cable crunch
3 x various x 8-20 reps
Good session. Getting in sync with the bands on DL. Had maybe a bit more in me but left some in the tank and feel better for it.
[/quote]
That’s gutsy, doing heavy DL with bands on top. I can’t put more than 65% plate weight on and hope to get to lockout currently. They really make you drive the weight to lockout, don’t they?
I like the new exercises you’ve been doing-ab wheel, pistols, front squats. The 1 legged squats are brutal. I want to give 20 rep squats and deadlifts a go next.
[quote]skidmark wrote:
That’s gutsy, doing heavy DL with bands on top. I can’t put more than 65% plate weight on and hope to get to lockout currently. They really make you drive the weight to lockout, don’t they?[/quote]
I am doing these to compel myself to pull faster and with a more concentrated effort at higher weights. The one set was 83% of my current max banded to ca. 97% at the top, the second 89% banded to ca. 100% at the top. The first week I tried these they seemed hard, this second week not so much, both sets then with an extra rep. I expect to do better as I adapt, and with it advance my max. It is a good kick in the seat.
Surely I would think your stated limitation applies to banding well above your max.
[quote]ecogenx wrote:
I like the new exercises you’ve been doing-ab wheel, pistols, front squats. The 1 legged squats are brutal. I want to give 20 rep squats and deadlifts a go next.[/quote]
I hope the new additions will contribute to overcoming some of öy significant deficits, Eco. The forum is a real eye-opener to this end.
[quote]1Geech wrote:
skidmark wrote:
That’s gutsy, doing heavy DL with bands on top. I can’t put more than 65% plate weight on and hope to get to lockout currently. They really make you drive the weight to lockout, don’t they?
I am doing these to compel myself to pull faster and with a more concentrated effort at higher weights. The one set was 83% of my current max banded to ca. 97% at the top, the second 89% banded to ca. 100% at the top. The first week I tried these they seemed hard, this second week not so much, both sets then with an extra rep. I expect to do better as I adapt, and with it advance my max. It is a good kick in the seat.
Surely I would think your stated limitation applies to banding well above your max.[/quote]
Actually I was banding to only 10% above my max, which I think is now my new max. However, in essence you’re correct. If I’m not completely on that day, I’ll miss the lockout at my mini-max point of leverage (roundabout the knees) due to the high band tension.
I’m pretty sure I’ve been starting my pulls with my behind too low of late. Last lower day I set up with my rear end a bit higher and got a much stronger pull and better glute activation through the mid range. It’s such a game of inches…
[quote]skidmark wrote:
…
I’m pretty sure I’ve been starting my pulls with my behind too low of late. Last lower day I set up with my rear end a bit higher and got a much stronger pull and better glute activation through the mid range. It’s such a game of inches…[/quote]
Did you ever look at the Rippetoe video I linked to earlier? It is a really efficient guide to getting set up.
Monday, 10 November 2008
Squat
70 x 14, 100 x 8, 120 x 5, 2 x 130 x 3 reps
Good morning
blue-banded 20 (= +20 at top) x 16, 2 x blue-banded 40 (= +20 at top) x 12 reps
Leg curl
2 x 75 x 5 reps
Took all of the squat sets out of the safety rack and had a better session than last week inside it.
[quote]1Geech wrote:
skidmark wrote:
…
I’m pretty sure I’ve been starting my pulls with my behind too low of late. Last lower day I set up with my rear end a bit higher and got a much stronger pull and better glute activation through the mid range. It’s such a game of inches…
Did you ever look at the Rippetoe video I linked to earlier? It is a really efficient guide to getting set up.[/quote]
Yup - I’ve watched all of Rippetoe’s videos on youtube. Just a physio-spacial problem on my part. Since I hurt my back my pulling has altered to protect my weak spots. I need to rehab those spots and get some visual feedback on how I’m actually pulling. What feels “right” probably isn’t. My pulls a few days ago didn’t feel “right” but I was much stronger - meaning I was probably setting up per the big R’s recommendations.
Tuesday, 11 November 2008
Bench press
70 x 14, 100 x 7, 107.5 x 4, 3 x 115 x 2 reps
Pull-up
BW x 10, 8, 7, 7 reps
Wrist twister
3 x 9.75 forward / reverse
Weighted neck extension
20 x 20, 25 x 14, 12 reps
Wednesday, 12 November 2008
Stair jump
3 steps x 18 (+ various 1 and 2 steps), 2 x 4 steps x 10 reps (+ various 1, 2 and 3 steps), 5 steps x 7 (+ various 1, 2, 3 and 4 steps), 5 steps x 5 reps (+ some 1 and 2 steps)
Press
50 x 8, 3 x 57.5 x 5 reps (first rep cleaned)
Face-pull
4 sets x various x 12-20 reps
Ab wheel
2 x 10 (standing, various extensions), 1 x 5 reps (standing, full eccentric, kneeling concentric)
3 steps = 21 inches high, 30 inches distance, 4 steps = 28 inches high, 40 inches distance, 5 steps = 35 inches high, 50 inches distance
Good day all around.
Thursday, 13 November 2008
Front squat
50 x 5, 72.5 x 5, 82.5 x 5, 3 x 92.5 x 3 reps
Pistol (to bench)
3 x BW x 12 reps
Chin-up
BW x 10, 10, 7, 7 reps
Good day. Front squats coming around. Will lower bench for pistols next week.
Friday, 14 November 2008
Deadlift
70 x 16, 100 x 12, 130 x 8, blue-banded 152.5 x 1 (= + 26 at top)
Bench press
10 x 80 x 3 reps (speed, 1 min. pause)
Weak day. Lower back not recuperated over the week. Will return to regular (not banded) GMs for a while.
Saturday, 15 November 2008
Chin-up
1 x BW x 12 reps
Wrist twister
1 x 9.75, 3 x 11 forward, reverse
Two-handed hang
3 x BW x max
Weighted neck flexion
22.25 x 20, 2 x 27.25 x 14 reps
Weighted neck extension
3 x 20 x 20 reps
Standing cable crunch
4 x 12-20 reps
Odds and ends today.
Monday, 17 November 2008
Squat
70 x 14, 100 x 8, 120 x 5, 2 x 130 x 3 reps
Good morning
20 x 20, 40 x 16, 50 x 12 reps
Leg curl
2 x 75 x 5, 6 reps
Solid session, impression of controlling squat movement (descent/ascent) better. I wonder if that is a contribution of the pistols, even just after two sessions.
When you re-testing your max weights? You’ve been getting ready with the 2 and 3 rep sets. It makes it easier to max when you’re already used to the heavier weights.
I will give it a look-see before we leave for the holidays, around the middle of next month.
Tuesday, 18 November 2008
Bench press
70 x 14, 100 x 7, 107.5 x 4, 3 x 115 x 2 reps
Weighted pull-up
5 x BW + 10 x 5 reps
Bench reps very smooth today on work sets.
Switched to weighted pull-ups in effort to induce further progress, as I seemed to have stalled at BW only.
[quote]1Geech wrote:
Tuesday, 18 November 2008
Bench press
70 x 14, 100 x 7, 107.5 x 4, 3 x 115 x 2 reps
Weighted pull-up
5 x BW + 10 x 5 reps
Bench reps very smooth today on work sets.
Switched to weighted pull-ups in effort to induce further progress, as I seemed to have stalled at BW only.
[/quote]
Good plan. Adding weight to pullups and monkeying with different set/rep schemes was the only way I was able to get past 12 reps on bodyweight pullups
[quote]1Geech wrote:
Switched to weighted pull-ups in effort to induce further progress, as I seemed to have stalled at BW only.
[/quote]
I’m stuck, too. Good idea.