[b] 12/9/08 Tuesday: Recovery Workout [/b]
Warm Up:
foam roll
25 bw squats to stair
12 pushups plus
x 3 rounds
KB Snatches:
6 x 12/
Ab Wheel:
3 x 15
Long Static Stretch
[b] 12/10/08 Wednesday: Starving and Exhausted [/b]
Recovery:
Foam Roll
10-15 min Jump Rope
Super Long Stretch
Comments:
Feeling like I’m in need of a deload. Falling asleep at work, unmotivated to do anything but sleep, and starving. I’m going to push through these next couple weeks, eat as much as possible, and really try to get >= 8 hrs of sleep a night.
I’ve felt like this before, and it usually accompanies progress. I’ve been hitting PR’s so I hopefully I can ride this out another two weeks.
[b] 12/10/08: Lift [/b]
Warm Up:
A lot…
Back Squat:
135x10
185x5
225x5
275x3
315x1,1
260x20
These still suck, but I got some left in the tank. Coulda got 315 for an easy double.
OH Press + Pull Ups:
Barx15 + bwx5
95x10 + 25x5
145x3 + 45x3 x 5
Power Clean + Push Jerk :
145x1,1
155x1+2
175x1+2
185x1+2x2
Got distracted and didn’t finish 10x3 on presses and pull ups. Felt like trying push jerks, catching in the squat not split position. Needs work and I’m afraid to go heavy w/o bumpers.
Standing Calve Raise:
135x12
185x14,12,12
Comments:
Getting distracted and kind of burned out. Not too concerned as I want to focus more on the 20 reppers, which will be getting extremely tough these next weeks.
It was ‘goody day’ at work today, which means people brought in a bunch of shitty food. I ate about 9 oz of chicken breast w/ some veggies that I brought in, then about 6 kfc or some differenct chicken place chicken tenders, and 3 halfs of wraps. Then a cup of oatmeal w/ whey about two hours before my workout. The food is doing me good.
[b] 10/12/08: R&R [/b]
Drinking some beer.
Comments:
I’m thinking about switching over to WS4SB after this. My upper body isn’t getting much attention and I like the idea of being in the gym 4 days a week as opposed to 3. It seems like a good compromise for size/strength gains too.
10/13/08 Saturday: More Rest
Feeling good and I could have worked out, but lower back could use a couple days off.
10/14/08: Active Recovery
foam roll
25 bw squat to stair
15 push ups plus
x 3 rounds
static stretch
Comments:
Bodyweight is about 189. I’m going to switch over to slower diet mode again probably after new years, as I think I can pull off a decently muscular 170-175. I’m not in this for pure size, and I’m just not strong enough to be between 190-200 lbs.
265x20 tomorrow and not looking forward to it, although I feel pretty recharged.
Check out the legs on this girl:
[quote]theuofh wrote:
Check out the legs on this girl:
[/quote]
impressive wheels indeed
[b] 10/15/08 Monday: Lift and Failure [/b]
Warm Up:
Did it…
Back Squat:
135x10
185x5
225x5
275x2
315x2
265x18 …Failed Attempt @ 20
First failed attempt at 20 reppers. Just needed two more. I got real wobbly and could barely stand much less squat. I felt like I was just going to collapse. I’ll get this for 20 on Thursday and then probably be done w/ them.
DB Incline Bench + BW Rack Chins:
Push ups x 25
40x12 + 15
55x12 + 15
55x12 + 15
55x8 + 12
55x8 + 12
(1 min rest bw each individual set)
SLDL:
40 lb DBs x 10
135x10
185x12,12
Used hook grip. Grip dead from rack chins
Sitting Calve Raises:
25x20
35x22
45x15,14
Crank calve stretch after each set
Pull Down Abs, Facepulls, and Leg Raises:
Some
Comments:
I’m pretty disappointed at missing 265. It’s pretty close to my true 20rm. I’ll get it Thursday though. I got 315 for a double though, so my 1 rm definitely went up.
[b] 12/16/08: Light Lift [/b]
Foam Roll
Warm Up:
25 bw squats to Stair
15 pushups plus
x 3 rounds
Parallete HS Push Ups:
bwx3x4
[edit… got 0. These are going to get done more]
KB Swing:
44x20x6
Delt Raises:
12x12x4
Ab Roll Outs:
2x15
Comments:
Ripped the ass out of my pants at work. Second pair in five days. My legs are bigger from the squats and I think my dick is shrinking.
[b] 12/17/08: Recooperation [/b]
Recovery:
Foam Roll
10 min Jump Rope
Long Static Stretch…
Focus on Hamstrings, Calves, Hip Flexors
Comments:
I’m starving. Seriously, I’m so hungry right right. I just ate like an hour ago too.
A short documentary on Vasily Alexeev someone posted at elitefts.com:
Lift Up: Vasily Alexeev: Documentary, 1980s via You Tube
[b] 12/18/08 Thursday: Quit [/b]
Warm Up:
A lot…
Back Squat:
135x10
185x3
225x3
275x2,1
225x8 + 12 BW Back Extensions
Back was super tight and sore. Got worse as I warmed up. Figured I would back off and have a go at 20’s on Saturday.
Pull Ups:
6,6,6,6,6
Back felt miraculously better. Decompression or something.
Back Squat:
225x5
275x2
295x1
315x1
265x15… Failed Attempt at 20 from Quitting
Getting psyched up all day, then giving up, then coming back to getting psyched up for a heavy set of 20 was really not cool. Last workout too if I would have got it. I better get this next time or it will start to haunt me.
More Pull Ups:
8,8
5 super slow
1-Leg Back Extension:
10/
Dead Hangs:
90lbs x 20 breaths x 2
Comments:
Hopefully I’ll get it Sunday. Its the last 20 rep squat workout planned so motivation is kinda low, like fuck it the last day of work before a holiday so everyone just jerks around all day.
Try watching this before you try next time…
(Think I came across it on this forum - very inspirational)
[b] 12/19/08 Friday: Rest [/b]
…Rested
[b] 12/20/08 Friday: Calling It Quits [/b]
Warm Up:
A lot…
Back Squat:
135x10
225x3
265x3
295x2
315x1
265x16 …Failed attempt at 20
Gave it a good go. Didn’t quit, but just couldn’t finish. I ended up on the safety pins. Got some weird aural effects afterwards. These have stalled and regressed and rather than try and push through, I’m switching back to a regular squatting program
Ring Dips
6x 5
3x 7
5x 1 = 50 total
45 sec rests bw sets. Goal was to get 50
SLDL:
135x12
185x12
205x8
225x8
Standing Calve Raises:
135x18
185x12,12,15
Pull Ups:
BWx8,6,5.5
Comments:
Pretty disappointed about not being able to finish 265x20. The lift has stalled and regressed, so rather than being bull headed about it, I’m just going to call the program over and move onto something else.
Intersweat, thanks for the video. I remember following that thread a bit ago. I should have got a video camera and taped some of my squat sessions.
Unfortunately, I’m a lost cause @ 265 for the time being. I’ll probably take some time off to recharge physically and especially mentally, come back and knock it off at random sometime in the near future.
I’m thining about trying Smolov after a week as I should be in pretty good condition to handle all the squatting after sets of 20. Its either going to be that or just plain old 5x5.
12/21/08 Sunday: Rest/Start of Deload
Nothing. I got to do laundry and dishes and get ready to go home for Christmas. I’m really just jerking around on the internet as I don’t feel like doing anything, especially dishes or folding clothes.
For the next 10 days or so, I’ll get some sessions in here and there, but other than that I’ll be recharging to come back in the New Year.
[u] 12/22/08-12/23/08: Rest [/u]
Packing and getting my apartment in decent condition. Driving to Cleveland tomorrow night for Christmas. I’ll get a session in Christmas Eve.
Very Cool Video:
I hit 190 lbs too. More of it is fat than I would have liked, but I did put on a decent amount of muscle. The 20 reppers made my ass and legs grow, none of my work pants really fit anymore and I only feel comfortable wearing one of the pair of jeans I own.
New Back Pic: 5’7" about 190 fed and hydrated. I’m going to try and get back down to 170-175 very slowly.
Front: Needs a lot of work, specifically chest symmetry. It might just be different insertion points, but I’ll figure it out eventually.
Shitty leg pic