1a) box squat, 8 x 2, 50 kg (55% 1RM)
1b) broad jumps, 8 x 3
2a) jump squat, 8 x 2
2b) sprints, 8 x 2
3a) opposite hand-leg touches, 4 x 10
3b) reverse hyperextensions, 4 x 10
4a) face pulls with band, 3 x 10
4b) Cuban rotations, 3 x 10, 4 kg DB’s
Workout lasted 60 mins.
Notes:
1a) used box squat, which I intend to implement in to my training in the future.
1b) same as before. Placed an item where I landed the 3rd broad jump. Finally got improvment, though it was only 4 to 5 inches in 3 jumps. In 8 sets, I could jump this same distance twice and tie the old record multiple times, so it was clearly improvment, though not very huge one.
2a and b) same as before
3a and b) same as before
4) did little accessory work for the shoulders
Weights in kilos.
Week B, Day 3 Dynamic (upper body)
WU: 2 rounds
500 m row
10 x burpee - pull-ups/power sit-up - chins
10 x KB renegade row with push-ups, 16 kg KB’s
10 x KB clean and press (5/hand), 16 kg KB
1a) chin-up, 8 x 3, BW
1b) 1-arm pushpress with toss, 8 x 3, 10 kg medball
60 sec rest
2a) inverted row, 8 x 3, BW
2b) push-ups (plyo), 8 x 3, BW
60 sec rest
3a) over back toss, 10 x 5, 3 kg medball
3b) forward ball throw, 10 x 5, 3 kg medball
30 sec rest
Notes:
Nothing special. WU was quite more proper than usual. No separate finisher, because after the 3a and b I was quite done already.
3.8. morning BW was 71 kg. Today is the last work out for this program (heavy leg day) and after it, I take 3 days off and max out BP, squat, DL, OHP, chins and maybe power clean during the weekend. I’ll use the maxes for the next program, starting from 10. or 11.8.
I have to change my weight training since I can’t do this 4 days a week program in the future (I have to cut weight trainind days down to 3 or even 2). It’s a hybrid of Wendler’s 5/3/1 (BBB-template), which holds two 5/3/1-workouts per week and one dynamic effort day between (well it has PC with 5/3/1). This program I plan to stick with as long as possible, stalling or not. If it gets too taxing, I’ll ditch the dynamic effort day and keep the 5/3/1 day. I’ll post the whole program later.
50 x KB swing
running, active stretching, leg swings etc.
1a) squat, to 3RM, 40/3, 50/3, 60/3, 70/3, 80/3, 60/3 last set box squat
1b) DL, to 3RM, 60/3, 70/3, 80/3, 90/3, 110/2, 90/3 last set sumoDL
2a) Good mornings, 5 x 8, 50 kg
2b) Ab wheel, 5 x 8
3a) wallball, 5 x 8, 10 kg medball
3b) windmill, 5 x 8, 20 kg KB
Notes:
1a) I’ve been trying to improve my squat technique lately, that’s one reason I’ll take box squats to my training. Technique feels now better technique-wise, but the strength isn’t quite yet there. That’s probably one reason why 80 kg was a bit struggle this time. Before the holiday I squatted 85 kg with old technique, so I’m now behind about 5 kg.
1b) I was supposed to pull sumo, but forgot it and started out with conventional pulls. Decided to do it conventionally all the way thru (except last set). Got 2 rep with 110 kg and last time I pulled conventional DL, I just got 1 with the same weight. I’ll max DL with sumo-style, which seems to suit me little better.
2 and 3) nothing special
Accessory
2a) BP 5 x 10 x 50%
2b) 1-arm row/pull-ups 5 x 10
3a) Box squat 5 x 10 x 50 %
3b) GHR/GM 5 x 10
4) TGU
Day 2 EDITED: this day got ditched, because of the too busy schedule
Strength
Power clean 5/3/1
Dynamic effort
2a) box squat 8 x 2 x 50%
2b) Ab wheel 8 x 6
3a) chin-ups 8 x 3 x BW
3b) OHP/ball toss 8 x 3
4b) inverted row 8 x 3
4a) push-ups/dips 8 x 3
Day 3
Strength
1a) Deadlift 5/3/1
1b) Overhead press 5/3/1
Accessory
2a) chins 5 x max/10
2b) OHP 5 x 10 x 50%
3a) DL 5 x 8 x 50%
3b) KTE 5 x 8
4) GDH sit-ups
2 main lifts per training day (except day 2, which is kind of optional anyways) and the BBB-template to them and the antagonist excercises to the former ones. This way I get all 4 main lifts done in one week. I won’t be doing very much, if at all, finishers, because of the other stuff I’ll be doing 2-3 times a week. If I have to cut weight training days down to 2 workouts perweek or all the training gets too taxing, day 2 goes out of the window. Goal is to get all these days done within 1 hour with warm-ups.
I wish to hear your opinions about this set up, especially if you notice something totally wrong here (apart from doing 2-3 time something else than lifting heavy weights).
I’m so mad at myself! This is how my max days turned out.
Everything felt fine for the weekend, I rested totally for 2 days and started to max upper body first. But all went shit to be honest. On top of the crappy results, I injured my self (more on this later).
Old PR 11.6.2010 -----> current PR (that days to be exact)
BP 95 kg -----------> 90 kg (this was ok)
chins 25 kg --------> 25 kg (little disappointed, chins have felt great thus far)
PC 70 kg -----------> 70 kg (72,5 kg was close, but I didn’t go under the bar enough)
DL 115 kg ----------> 110 kg (fuck, I pulled 3.8. 110 twice with conventional style and before that 3 reps sumo)
squat 90 kg --------> 85 kg (I dont know WTF is wrong with this shit. I’ve done 3 reps with 85 kg just few weeks back. Let’s see if box squats do anything goog)
OHP 52,5 kg --------> 55 kg PR! (I pushed this with pain already in my upper back, so this was great)
During the Saturday I either sprained or tore (minor) my upper back muscle. I don’t know when it exactly happened, but I started to feel pain after the squat. The pain is not in my traps or in the shoulder, but somewhere under the left side traps. It was pretty sore Saturday evening and Sunday, but it is getting better. Injury causes pain, when I try to turn my head, especially to the opposite side (to right). Because of this injury, I’ll miss my jujitsu classes at least for a week (they are just starting after the summer and I was so eager to start training again).
I should have seen all the bad karma gathering Saturday morning. I was dropping things while eating breakfast and stuff. I should have seen that it wasn’t going to be a great day. You probably know what I mean. And after the DL my mojo was completely lost. First mistake was to still keep trying.
Conclusion; trust people who know it better. How many times have I read, that one should try to break records only on days, when one feels invincible. I decided 6 weeks earlier, that this is the weekend, when I try to break my records. I SO underperformed this weekend. And since I’m not competing (certain competing day), this isn’t the right way to do things. Well, lesson learned I guess. Next I’ll just have to get myself healthy again.
Since my injured neck was feeling better yesterday, I thought WTF and went to jujitsu class. Did all sorts of interesting stuff considering the sore neck, for example falling from handstand, throws and other stuff. Everything went well, though I had to take something little easier and really watch out the neck area.
I’ll postpone the start of the new program few days, but I will be training other stuff as much as I can.
Accessory
2a) BP 5 x 10 x 45 kg (50%)
2b) 1-arm row 5 x 10 x 20 kg
3a) Box squat 5 x 10 x 42,5 (50%)
3b) hypers 5 x 10
4a) L-sit 5 x 6 sec (2st set on the floor and rest on the bench)
4b) bridge holds 5 sets
Notes:
1a) BP was easy, alltough I stopped in 7 (started to slow down), because I wanted to spare my upper back/neck due to the injury
1b) I box squatted 85 kg last Saturday and today the 65 kg nearly killed me, WTF is up with this? Box squat is new to me, so the technique is surely gettin better with time but still.
2a) easy
2b) I’m going to alternate between DB rows and pull-ups weekly. Because of the injury, I chose to do DB rows this week so pull-ups come next week
3a) first time I did this many box squats. Last sets were hard but the movement started to become more fluent. I think I just need more reps on this and all will be okay.
3b) program had GHR or GM’s. GHR is something I want to do, but there isn’t really a place where I can do it properly. If I stuck my feet under suitable bench, my foot tables start to cramp nasty because of the akward position. And GM’s just didn’t feel good choice after already hard squatting. I have to think this over.
4) I’ve tried L-sits few times before and it truly is one tough cookie to crack. I’ll try to add more sets and once I get to 10 sets, I’ll add the set time. Bridge holds just to rest and stretch my abs between the L-sits.
Box squat was tougher than I thought, even though I used the proper calculation principle. Oh, and I realized that my hams are weak as shit. I really need to work them.
EDIT: And I have to start taking in more calories. Too many days are low carb, high and moderate days are almost missing.
45 min run, which included some chins, dips and squats with gympark-apparatus between the laps.
My neck got sore after thurdays 12.8. jj-training, so I decided to take it easy few days. That was in place anyways, because I felt so tired through out the rest of the week. I ate quite a lot during the weekend and I feel a lot better now.
About my training. I just got signed in on BJJ-class (they only took 20), which was good, because the next course would have started in fall of 2011. Well, this means that my week is going to look like this from 7.9.2010 forwards:
Monday: ju-jitsu
Tuesday: BJJ
Wednesday: Weight training (day 1), BP and box squat (Wendler 5/3/1)
Thursday: ju-jitsu
Friday: rest
Saturday: Weight training (day 2), DL and OHP (Wendler 5/3/1)
Sunday: BJJ
Timetable is pretty gruelling and I’m quite sure, I will be exhausted many times (not chronically I hope). To minimize that, I have to start eating truckloads of healthy food and supplements, sleep well and keep my weight training as simple as possible (most bang for the buck). To be honest, I’m not sure, if I can stick with all of that training. Anyways, I’ll keep posting my weight trainings here also in the future.
Accessory
2a) chins 5 x max/10, 8-7-7-6-5 = 33 reps
2b) OHP 5 x 10 x 50% = 27,5 kg
3a) DL 5 x 8 x 50% = 55 kg
3b) ab-wheel 5 x 8
Notes:
1a) my previous DL was 8.8. (which was shitty day), so it felt good to pull again, though I wasn’t sure how it would turn out. 10 reps in the last set leaving 2-3 reps in the tank. Decent start.
1b) 2nd set felt heavy for some reason, so I was suprised to see even 8 reps in the last set. Couldn’t have done the 9th. So, interestingly my DL was way easier than the OHP, but that’s probably right, because my OHP 1RM was more accurate than my piss-poor 1RM attempt in the DL before beginning of this program.
2a) left 1-2 reps in the tank in all the sets. After couple of weeks this is near 40 reps and hopefully more. After completing the workout, I realized that I was pressing overhead a lot more than doing pulls. I have to add more volume to chins on this day.
2b) 50% of 1RM was quite enough today. I guess it is the volume. I’ve done 2 months (summertime) mainly 3 rep sets, so this sudden change to higher volume probably explains something. Let’s see if this gets easier.
3a) no prolems here. Concentrated on quick pulling and shooting the hips forward.
Accessory
2a) pull-ups 5 x max x BW, 9-8-7-6-5 = 35 reps
2a) BP 5 x 10 x 45 kg (50%)
3a) Box squat 5 x 10 x 42,5 (50%)
3b) RDL 5 x 10 x 50 kg
3c) pull-ups 5 x 5 x BW = 25 reps ==> pull-ups total 60 reps
Notes:
1a) neck area didn’t bother so went for good reps. Probably had 1 more in me, but it would have been reeally grinding.
1b) box squat was definately better than last week, but it is still weak. I seem to get the proper form in the 5 x 10 sets and that probably mean that I should do more warm up sets and reps before the money sets
2a) I’m alternating pull/ups and 1-arm rows each week. This was good pull-up day, even got better numbers than with chin-ups last time. Gradually building this up to get the straight 5 x 10. I’m doing pull-ups from dead hang with minimal swing.
2b) no problems here
3a) technique is improving little by little. Somehow felt better and easier than last time.
3b) did RDL’s for the hammies and man are they sore at the moment. I get better feeling to them by doing this than the GM.
3c) did more pull-ups to get closer to the amount of bench presses
Man was I beat after this workout. I was so happy to get it over with, and I ate like crazy afterwards.
WO lasted 74 mins.
I’ve done some reading about eating and compared it with the amounts that I’ve been eating and man, have I been “undereater”. Since then I’ve been eating a lot more calories (good ones of course). Let see if it has good impact on the progression, though I still don’t want to get fat.
Accessory
2a) chins 5 x max/10, 10-8-8-8-7 = 41 reps
2b) OHP 5 x 10 x 50% = 27,5 kg
3a) DL 5 x 8 x 50% = 55 kg
3b) ab-wheel 5 x 8
3c) chins 5-5-5-3-3 = 21 rep ==> total chins 62 rep, equals the number of OHpresses
Notes:
1a) last time I did 10 reps w/ 85 kg, so this was good. This equal over 120 kg 1RM, which I couldn’t pull in early august
1b) this was quite in-line with previous result
2a) las time I could chin only 33 reps and now got it to 41 reps. To be able to do 5 x 10 is one of my goals.
2b) I’m not sure if I do this correctly. I kind of pause the bar at the bottom position (near the collarbones). That way it’s probably heavier to do than with quicker rebound action, but this comes somehow more naturally to me.
3a) no prolems here.
3c) more chins to equal the pressing movements.
WO lasted 70 mins.
Good workout. I especially liked the chin (reps going up) and the DL was good too.
2b) I’m not sure if I do this correctly. I kind of pause the bar at the bottom position (near the collarbones). That way it’s probably heavier to do than with quicker rebound action, but this comes somehow more naturally to me.
[/quote]
I used to drop all the way down to my chest. Related or not, I had a nagging shoulder pain. C_C posted some biological/anatomical reasons why NOT to use this range. Now I stop at chin level and have never had shoulder problems since. [knock on wood]
I used to drop all the way down to my chest. Related or not, I had a nagging shoulder pain. C_C posted some biological/anatomical reasons why NOT to use this range. Now I stop at chin level and have never had shoulder problems since. [knock on wood][/quote]
I haven’t yet had the time to check out different sites about the proper OHP technique, but now that you mentioned it, I remember seeing many people do the lift from the chin level. I’ll try to remember this next time I’m doing the OHP. Thanks for the tip man.
I have some minor pain sometimes in my left shoulder and it also feel little loose or at least looser than the right one. I really should go to some expert and see why it is like it is. Proper shoulder pre- and rehab wouldn’t make it worse though.
I checked your log and saw the new all-time PR. Congrats man, you got that thing going your way. I hope I can follow your example. I have wasted too many months trying to get stronger and bigger with too little calorie intake (well, I sure leaned out a bit, so it wasn’t all wasted). How do you manage your calories or is it just plain eat enough and then lean out for some time?
[quote]guhkes wrote:
I have some minor pain sometimes in my left shoulder and it also feel little loose or at least looser than the right one. I really should go to some expert and see why it is like it is. Proper shoulder pre- and rehab wouldn’t make it worse though.[/quote]
Sounds like what I had. I had to stop pressing altogether though. Did a good deal of rehab. Come to think of it, I was only doing OHP for shoulders. I got smart at some point and started working the entire shoulder, especially rear. Chins alone were not enough. Rear raises and Hammer Strength high rows probably made the difference.
Thanks! I was feeling really good last night and didn’t want to waste my mojo on some long, drawn out, high rep set. After rereading CT’s interview on ramping, I may continue this low rep parade.
Food … that’s complicated. I don’t a lot of expendable income (although I do love my job) to spend on EXTRA food. My wife runs a tight food budget. We buy protein powder in bulk from Costco, tuna, and protein bars. I was a die hard calorie up until this summer. Started eating by instinct/intuition and have been doing fine. I was getting overly concerned about macros, trying to lose weight. I was down to 2000 Cals and STILL not losing. That was frustrating. So yes, like you said, eat enough of the important things (f & p). If I think I’m getting too thick, I’ll cut back on unnecessary carbs. I wish I could hire a nutritionist like Shelby Starnes.
Sounds like what I had. I had to stop pressing altogether though. Did a good deal of rehab. Come to think of it, I was only doing OHP for shoulders. I got smart at some point and started working the entire shoulder, especially rear. Chins alone were not enough. Rear raises and Hammer Strength high rows probably made the difference.
Food … that’s complicated. I don’t a lot of expendable income (although I do love my job) to spend on EXTRA food. My wife runs a tight food budget. We buy protein powder in bulk from Costco, tuna, and protein bars. I was a die hard calorie up until this summer. Started eating by instinct/intuition and have been doing fine. I was getting overly concerned about macros, trying to lose weight. I was down to 2000 Cals and STILL not losing. That was frustrating. So yes, like you said, eat enough of the important things (f & p). If I think I’m getting too thick, I’ll cut back on unnecessary carbs. I wish I could hire a nutritionist like Shelby Starnes.[/quote]
You’re so right on this. I’ve tossed in every now and then some random facepulls, Cuban rotations etc., but it’s not enough. I have to implement something to my program without it becoming too long. Maybe TGU’s as a warm-up or YTWL/facepulls as a last exercise. Have to figure this out.
I’ve eaten more carbs last 2 weeks and they clearly get me bloated and make me human propulsion motor, if you know what I mean. Well have to say that the carbs have been pasta and other grain origins, which Paleo people say is a big no no. Maybe I’ll try rice instead.
I read this article and did some calculations.
The amount of healthy oils I should get, feels just ridiculous. It’s just probably what is right, but still. This carb cycling thing is very interesting. And yeah, aid of Shelby would be awesome.
Accessory
2a) 1-arm DB rows 5 x 10, 20 kg
2a) BP 5 x 10 x 45 kg (50%)
3a) Box squat 5 x 10 x 42,5 (50%)
3b) RDL 5 x 10 x 50 kg
BB row 12 x 50 kg to equal pressing reps
Notes:
1a) las time I did 8 reps with 72,5 kg so this wasn’t bad
1b) this time was little better after more proper warm-up. Still not stellar performance, but better.
2a) I’m alternating pull/ups and 1-arm rows each week. This time it was 1-arm rows,
2b) no problems here, this is starting to feel very light. I really have to concentrate on accelerating the bar up and not just crank the reps out of the way.
3a) technique is improving little by little.
3b) this was good again, allthough I’m considering to alternate this with good mornings.
did more rows to get closer to the amount of bench presses
Went to chiropractic/massage yesterday. I haven’t realized before how much my body was twisted, before I saw the difference. My left ankle was kind of locked, so that even though I streched it, it didn’t stretch. My right legs IT band was really tight. Also the left sides glute was really sore and right sides long back muscle was wired. And all of this pulled my right shoulder down and caused my left shoulder to rise.
I’ve even seen what it does, when I squatted, the bar dipped to the right in slight twisting motion. That sure isn’t healthy. Did I mention some sore upper back muscles. Oh and my head wouldn’t turn to left in full ROM. Well, after one hour, I was like a new man. I feel like my right shoulder is raised, when it is actually where it should be and my head turns full ROM now. Thumbs up for this chiropractic. People, go check yourself, it’s worth every penny.
I have done box squat as my 5/3/1 main lift and BBB-template accessory lift (5x10). After reading more about box squats, it seems that people (Simmons and co.) use it normally for shorter sets, like 8-10 sets of 2-3 reps. What do you guys think, is it bad or not recommended to use it on longer sets like 10 reps? My hams are weak and the squat isn’t very strong, so I wanted to use box squat to make my technique better and stress the actual squat muscles properly. What I could do is use box squat as a main lift and squat or front squat as accessory. People with more experience, please comment.
Accessory
2a) chins 5 x max/10, 10-9-6-7-6 = 38 reps
2b) OHP 5 x 10 x 50% = 27,5 kg
3a) DL 5 x 8 x 50% = 55 kg
3b) ab-wheel 5 x 8
3c) chins 4-3-3-3-3 = 16 rep ==> total chins 54 rep
Notes:
1a) last time I did 11 reps w 90 kg, so 10 reps with 95 is good. Equals 127,5 kg 1RM by 1RM-calculator. Well, that’s in theory, but I’ll take it.
1b) last time I did 6 reps with 45, so this is improvment.
2a) last time I could chin 41 reps and now got it to 38 reps. Drop came from gassing after 2nd set, I kept rests very short and that shows.
2b) did these differently than before, lowered only to chin level and pressed back up. That felt fine and I’m not having any shoulder issues (that might also be, because of the massage I went, which triggered some muscle tightness).
3a) no prolems here.
3c) more chins. I f**king miscalculated total amount of chins by 10 reps, so I felt short and I could have easily done them. Stupid me.
Accessory
2a) Pull-ups, 5 x 5, BW
2a) Push-ups (clap), 5 x 5, BW
3a) Jump squat 5 x 5, BW
3b) RDL 5 x 5 x 50 kg
Random stuff (hanging leg raises, side bends, ab wheel, cuban rotations, rear raises)
Notes:
This is deload week, so I cut down also assistance exercises. Although the workout was pretty easy compared to normal weeks, I felt little worn out, so this came at the right time.
I’ve started to consume little more carbs than before (trying to do it sort of combination of backloading and carb cycling). Morning bodyweight was 74,2 kg, which is about 2 kg (mostly fluids) above what I used to weigh a month ago.
Cycle 2 starts this week. I’m keeping my box squat and OHP training maxes the same, but adding 2,5 kg to my bench and sumo (you may laugh now). I think I started box squat too high and I want to see bigger rep numbers before I add weights. Same goes for the OHP. I could add 5 kg to sumo, but I want to progress slower this time around. Stalling sucks.