The Dude's Rippetoe Log

Training Training Logs
889

[quote]guhkes wrote:
Thanks for the info.

That was funny “if I didn’t like the numbers”. I think it’s great idea to estimate the outcome of the next cycle, if the weight gets added and to have the balls not to add the weight, if the outcame seems unreasonable or is heading towards inevitable stalling/failure. Maybe it’s better to take few reps more with same weights than feel miserable with the new numbers, if they seem too big of a jump. Higher rep scheme maybe better, because you can see even the smallest progress in shape of 1 added rep. In low rep scheme the 1 rep jump is usually only after bigger improvment.

And yes, I’ll be following your progress. Double bump, I have to see how that goes.[/quote]

I never saw the sense in adding weight slowed progress was in the near future. That’s not to say I have never pushed on through slow periods either.

I am on the “deload” so you’re going to have to wait just a bit :slight_smile:

890

deload, cycle 20

…

nada

…

bw = 240

Wow. I have gained nearly 15 lbs since June and, drumroll, ALL my pants fit great. Great as in my waist is essentially unchanged. A good number of people have been commenting on my size recently. Awesome. Gunz are hovering around 18.5". More awesome. I’m actually ready to kill it a little early since next week’s work schedule is hectic. I’m going to get all the workouts in by next week Monday. Awesome.

891

[center]OPERATION OVERLOAD[/center]

wave 1, cycle 21

100 jj’s

A1 chins 5,5,5,5
A2 OHP 10x95,5x135,5x165,7x185
A3 jj’s 50,50,50,50

lateral raise
5x35,5x45,5x45

2x100 jj’s

chins
3xbw 35
3x70
3x90
7x70
5x70
4x70

rear raise
20x40,20x40

db extension
5x80,5x90,5x90,8x90

15 dead hang chins

bw = 240

Operation Overload - success. Good weight and number to get. I am trying to use weights that will get me close to the goal rep. Seven is pretty close. Felt a little weak and run down overall. NEED MORE SLEEP!

892

wave 1, cycle 21

squats
4x20xbw
4x5x135
2x2x225
3x275
3x315
belt
3x365 original top set
5x405 all time PR

A1 bb reverse lunges 5x90,5x110,5x135,10x135
A2 bb curls 5x90,5x110

DOMINATION!!! Like I chugged some PowerThirst before training! I did 365x11 a couple weeks ago, so I already knew that it would be too easy. Smoked that weight!!

893

bw = 237

training = 0

I’ve been very busy with work, traveling, and the holiday that I have had zero extra time to train. I also mildly injured myself riding a four wheeler. Left elbow, right heel and right shin are jacked. It’s all good though. I’ll pick it back up next week.

894

yesterday

wave 1, cycle 21

4x50 jj’s (right shin still sore)

A1 chins 5,5,5,3,3,3,3
A2 OHP 10xbar,5x95,3x135,3x155,3x175,1x185,3x205 PR

db raise
10x25,10x30,10x35

db rear raise
10x30,10x35,10x40

B1 db extension 5x60,5x70,5x80,10x90
B2 chins 5,5,5,10

bw = 237

Feels great to be back

895

Great job on the Squat PR man, and awesome job all around on here! i really think when you try some 1RM stuff that you are going to be a lot stronger that you are expecting!

896

yesterday

wave 1, cycle 21

Squat
5x5x135
2x2x225
2x275
315
365
385

HS hack squat
10x2 plates
10x4 plates
10x6 plates
10x8 plates
10x6 plates
10x4 plates
20x2 plates

Blah. Elbow is more jacked then I realized. Very little flexibility. Took a wide grip which is more difficult for me to stay tight. New belt felt good though. Knee/shin is also messed up so lunges hurt. Another day.

897

Good to see you back at training. The injury still doesn’t seem to prevent you from tearing new PR’s (OHP).

x 2 what Alpha said.

898

yesterday

wave 1, cycle 21

A1 wide pull-up 3,3,3,3,3,3
A2 bench 10x135, 3x185, 2x225, 2x255, 1x275, 2x295 PR

started db incline press, but my shoulder felt uncomfortably weird

B1 wide pull-ups 5,5,5,5,5
B2 dips 10,10,10,10,10

db incline flye
5x30,35,40,45,50,55
8x60

2x50 jj’s

Schwing. Late night workout and low energy … didn’t seem to make a difference. Correction. I DID wear my new belt, when normally I don’t wear a belt at all. Perhaps I was able to stay tighter than normal.

Left elbow is still sore. Feels like tendonitis, but I don’t think it is. Pressing doesn’t seem to be a problem. I haven’t tried curling yet.

899

[quote]Alpha wrote:
Great job on the Squat PR man, and awesome job all around on here! i really think when you try some 1RM stuff that you are going to be a lot stronger that you are expecting![/quote]

awe thanks! I’m treating this as a heavy, low rep cycle

900

9/20

wave 1, cycle 21

A1 jumping jacks 50,50,50,50,50,50,50
A2 rack pulls 5x135,3x225,2x315,2x365,1x405,1x455,5x495 PR BABY!!!

HS low row
10x4 plates
5x6 plates
5x8 plates
8x10 plates (stacked)

B1 bb lunge 5x50,5x70,5x90,5x110,20x135
B2 bb curl 5x50,5x70,5x90,5x110

100 jumping jacks

w00t!11! I don’t know why but my warm-up sets always seem a little heavier than my top set. Oh well :slight_smile: Felt great to rep out five plates like that! Also maxed out the low row! Knee felt better so I really worked it over with those lunges. Twenty reps were killer. Elbow still a little jacked so I didn’t go all out on curls.

901

yesterday

wave 2, cycle 21

A1 chins 5,5,5,5,5
A2 jumping jacks 50,50,50,50,50
A3 military press 10xbar,3x135,3x155,3x175,4x195

B1 chins 5,5,5,5
B2 seated db press 5x50,5x60,5x70,7x80 (almost had 8 but I started to swerve)

db lateral raise
3x10x30

100 jumping jacks

bw = 238

A little bummed because I thought I could get 6-8 reps after my superb performance last week. Perhaps a little fatigued from last night’s romp! Seated presses felt great, swayed on the last and called it quits.

902

What? No PR? Now I’m surprised. Nice job on the rack pulls. What was the A3 of this day?

903

[quote]guhkes wrote:
What? No PR? Now I’m surprised. Nice job on the rack pulls. What was the A3 of this day?

[/quote]

Ha ha no PR this time but … check out my most recent! That was military press for A3. Six points for catching that mistake! :slight_smile:

904

6/22

wave 2, cycle 21

squats
5x5x135
2x3x225
3x295
3x345
3x385
6x405 PR+1
3x425 PRx9000!!!

A1 reverse lunge 5x70,5x90,5x110,15x135
A2 bb curl 5x70,5x90,5x110,4x135
A3 jumping jacks 50,50,50,50

bw = 238

This night was full of win!! Rep PR, then smashed it right after with another all-time PR! Still had to go with the wider grip because of my elbow pain. This came back to haunt me. At some point during the last two sets, the wider grip added extra pressure to my shoulders … especially my left. It’s sore but I don’t think it’s anything serious.

905


Man, that’s a huge PR. I bet you felt like this (I hope you don’t mind me posting pic on your log).

906

9/28

wave 3, cycle 21

A1 wide pull-ups 5,5,5,5,5,5,5
A2 bench 5x135,5x135,3x185,3x225,3x245,3x265,5x285 PR

B1 jumping jacks 50,50,50,50,50
B2 rack pull 5x135,3x225,3x315,3x405,3x455
B3 leg raise 10,10,10,10,10

C1 dips 10,10,10,10,25
C2 bb curls 8x50,8x70,8x90,8x110,10x90

bw = 237

Another great workout! Jammed two in one because of life and lack of time. Rack pulls were tough, maybe lack of proper warm-up. Bench went well considering my left shoulder is still not right. I felt good enough to try 315x3, just don’t trust my joints!

9/30

Hotel gym training

A1 chins 10,5,5,5,5,5
A2 machine shoulder press 5x85,5x115,5x135,5x160,5x175,5x190
A3 jumping jacks 50,50,50,50,50,50

B1 db raise 5x20,5x25,5x30,5x35,5x40
B2 push-ups 10,10,10,10,10
B3 jumping jacks 50,50,50,50,50

push-downs

20 min elliptical

Not to shabby for a hotel! All equipment was the Lifetime line. I relatively well considering it was 5:30 am. I don’t function early in the morning. Lifting weights is a whole other crazy.

907

[quote]guhkes wrote:
Man, that’s a huge PR. I bet you felt like this (I hope you don’t mind me posting pic on your log).
[/quote]

Ha ha thanks man. Youre always welcome !

908

yesterday

wave 3, cycle 21

A1 chins 5,5,5,5,5,5,5
A2 military 10xbar,3x135,3x135,3x155,2x175,2x195,1x215,1x225 PR
A3 jumping jacks 50,50,50,50,50,50,50

squat
5x5x135
3,3x225
3x275
3x325
3x385
5x405

bw = 240

Two weeks off, good way to come back. Everything felt really good. I was expecting to lose a little strength, especially squat. Still felt heavy, but doable. Weight … probably because I’ve been eating like I’m training, even though I wasn’t. Wife is taking a class, so the fat loss blast I was planning on doing will be on hold. Less gym time overall.