Thought you’d disappeared
[quote]SamMcLoughin wrote:
Thought you’d disappeared [/quote]
So did I. I was on a lurking mode for a while. Nice to hear from you. I’ll check your log later to catch up what you’ve been up to lately. Looking improved in your avi.
13.6.2012
Weights in kilos.
- KB Snatch 4 x 4 x 16-20 kg KB
2a) Inverted row, 6 x max, 10-11-12-12-12-12 = 69 reps
2b) BP, 6 sets to 3RM, 50-60-65-70-75-78
2c) Squat, 6 sets to 3RM, 30-40-50-60-70-80
2d) V-ups, 6 x 10 x BW
Notes:
- just to activate my body. I’ll be using bar normally.
2a) trying to better the total amount of reps as high as possible, in some point, I’ll raise my legs higher and start over
2b) good start. Could have probably got away with 80 kg, but I played it safe and didn’t want to fail
2c) 85 kg is next weeks target. And that’s pretty much as high as I have ever done for 3 reps. Yes, I’m a weakling.
2d) tried to do this as explosive as possible.
17.6.2012
Week 1, Day 2
- Jump squat 4 x 4 x BW
2a) Chins, 6 x max x BW, 8-8-8-8-8-8 => 48 reps
2b) OHP, 6 sets to 3RM, 25-30-35-40-45-50
2c) Power clean, 6 sets to 3RM, 35-40-45-50-55-58
2d) V-up, 6 x 10 x BW
Notes:
2a) went surprisingly well, still looking for to chin that 5 x 10 from the dead hang
2b) this was great for not being pressing overhead for a long time.
2c) getting used to power clean after long time. I expect this go up once I pair it up with 3RM DL’ing.
Good training day.
28.6.2012
Week 2, Day 1
Weights in kilos.
- Hang Snatch 4 x 4 (30-35-35-35 kg)
2a) Inverted row, 6 x max, 13-12-13-13-13-13 = 77 reps (last 3 sets reverse gripped)
2b) BP, 6 sets to 3RM, 50-60-65-70-75-82,5
2c) Squat, 6 sets to 3RM, 30-40-50-60-70-82,5
2d) V-ups, 6 x 10 x BW
Notes:
- last set was little bit all over the place. From that I knew this wasn’t going to be an excellent lifting day
2a) last time I gor 69 reps, allthough every set was overhand grip that time
2b) felt strong on the 70 and 75 kg sets, so I thought I try 82,5 kg instead of easy 80 kg. Next time if I feel as good, I’ll go for the 85 kg.
2c) did front squats the day before with a wooden apparatus while jogging on the near track. Legs felt weak from the first, that just confirmed what I thought after excercise 1.
2d) tried to do this as explosive as possible. Started each rep from the dead stop.
Upper body was feeling strong, legs not so much.
Weren’t you going back to the juggernaut method?
[quote]SamMcLoughin wrote:
Weren’t you going back to the juggernaut method?[/quote]
Good question and here is the honest answer. I’m not up to it. I realized that I picked awesome training program, but the problem is, that I cant follow it thru. I’m trying to juggle my time between family things (small twins, tired SO), other hobbys (JJ and BJJ). If I was only to lift weights, I’d do that program or 5/3/1 for sure. But now the lifting comes after the family and the martial arts. Lifting weights is just additional. The situation is that any planned lifting day may change to a-no-go-day with one phone call and I just hate not being able to follow something thru properly. I could lift early morning as some seem to do, but I know my self. It’s not gonna happen, so I’m not setting my self up to the failure (again).
As I said, good question and this answer is more of a note to myself.
You just keep on trucking those PR’s man. Enjoy them man!
30.6.2012
Week 2, Day 2
Weights in kilos
- Jump squat 4 x 4 x BW
2a) pull-ups, 6 x max x BW, 8-8-8-8-8-10 => 50 reps
2b) OHP, 6 sets to 3RM, 25-30-35-40-45-52,5*-50
2c) DL, 6 sets to 3RM, 60-70-80-90-100-110
2d) V-ups, 6 x 10 x BW
Notes:
2a) this was a good day, I’ve been doing pull-ups and chis almost daily (always couple of sets) and it seems it is paying of now.
2b) tried the 52,5 kg’s, but got only one rep. Lowered to 50 kg and did 3 reps (same as last week).
2c) didn’t know what to expect, but I was happy to get that 110 kg for three. It’s been small mind barrier before.
Good training day overall.
7.7.2012
Week 3, Day 1
Weights in kilos.
- jump squat 4 x 4 x BW
2a) Inverted row + pull-ups, 3 + 3 sets
2b) BP, 6 sets to 3RM, 50-60-70-75-85*-80
2c) Squat, 6 sets to 3RM, 40-50-60-70-85-80
2d) V-ups, 6 x 10 x BW
Notes:
- nothing special
2a) did 3 set of inverted rows and 3 sets of pull-ups. Back didn’t feel very strong.
2b) BP felt ok in the beginning. Decided to go for the 85 kg. I got 3 reps, but had to raise my butt off the bench, so it doesn’t count in my books. Did one set of 3 reps with 80 kg after that.
2c) went up to 85 kg. Got 3 reps, but the form wasn’t what I hoped for. I ran to the gym about 2,5 km, so it may have affected somewhat. And my run back was also affected by squats. Must have looked funny.
2d) nothing special
I’ll do day 2 (OHP & DL) this week and after that I’ll take a week of lifting (still doing running and some BJJ and stand up -training). After I get back, I’ll try one week for new 3RM’s. And if not succesful after the rest, I’ll probably give CT’s 6-1 contrast method or Staley’s EDT a try (same 2 days a week split).
10.7.2012
Week 3, Day 2
Weights in kilos
- Jump squat 4 x 4 x BW
2a) Chin-ups, 6 x max x BW, 9-9-9-9-10-8 => 54 reps
2b) OHP, 6 sets to 3RM, 30-35-40-45-52,5-45
2c) Power clean, 6 sets to 3RM, 35-40-45-50-60*-55*
2d) V-ups, 6 x 10 x BW
Notes:
2a) I think this, the most chins I’ve done during a similar work out.
2b) last time I only got 1 rep with 52,5 kg. Third was a real grinder, but I got it. One back of set with 45 kg after that.
2c) got only 2 reps for 60 kg. After that set I backed down to 55 kg for 4 reps.
Chins and OHP were good. PC was there as it was before. As it is highly tecnical exercise, I should do it more often than once every 2 weeks to get some improvment.
Experimented with modified version of EDT method. Here is Mahler’s KB versio of it. Didn’t use kettlebells, but implemented the idea. Here’s the link:
Also found Staley’s EDT for maximal strength, which sounded very simple and effective. Here’s the link for it:
http://www.staleytraining.com/articles/charles-Staley/edt-for-maximal-strength-development.htm
Here is a quote from the 1st link for you to get the idea:
"There is no doubt that Coach Staley’s EDT program works for getting much bigger. In addition to the incredible pumps, increases in strength occurred as well. However, I knew that the strength increases could be enhanced by decreasing the rep range to 2-to-4 per set and by shifting the focus to total sets. In other words, instead of focusing on total reps in which you take super short breaks and gut out as many reps as possible.
I found that it is better to keep the breaks at one minute between each exercise, and to focus on getting 2-to-4 reps per set. Moreover, I eradicated the PR Zone so that trainees do not feel like they are fighting the clock. The initial goal is to do ten sets of two 2-on-2 antagonistic exercises in a single workout. For example ten sets of two on bench presses and bent over rows. Take 1-minute breaks in between each exercise.
Start off your first workout by doing ten sets of two. If you completed all ten sets of two, then work on doing ten sets of three at the next workout. When you can do ten sets of three with a training weight, increase the reps to four at the next workout. Finally, once you can do ten sets of four with the training load, increase the weight by 4 percent at the next workout and go back to 10 sets of two again. Now stay at the new training load until you can do ten sets of four again. Keep the breaks at one minute in between each exercise.
My modified EDT workout is taking the efficiency of Coach Staley’s EDT focus, but shifting the focus on volume to training load intensity. By making the breaks longer and using heavier weights with fewer reps, you will shift the focus of EDT to strength rather than size. Also you are giving yourself more time to adapt to a new training stimulus, which in turn will allow you to stay on the modified EDT program longer without burning out."
If I remember correct, someone was doing heavy bouble kettlebell training with some variation of this method.
Weights to be used, I got out of the 2nd link. For 2 reps it’s the 4RM weight. For 5 reps it’s about 10-12 RM weight.
Here’s the work out I did:
12.7.2012
PR zone 1 (20 mins):
Chins 10 sets of 5 at BW = 50 reps → got all of them, got heavier at the end but no real struggle yet
BP 10 sets of 2 at 75 kg = 20 reps → got all of them, easier than I thought beforehand
PR zone 2 (20 mins):
Squat 10 sets of 2 at 75 kg = 20 reps → got all of them, easier than I thought beforehand
Ab wheel 10 sets of 5 at BW = 50 reps → got all of them, got heavier at the end but no real struggle yet
Saturday I’ll do OHP, 10 x 2 reps paired with inverted rows, 10 x 5 reps (they were supposed to be with BP, but the place was taken so I did chins instead) and DL, 10 x 2 reps paired with knees to elbows (KTE), 10 x 5 reps.
Notes: I felt good thru out the work out. Basicly it’s one set on the minute each 20 min PR zone. Combining it’s 40 sets in 40 minutes. You get about 30 - 40 sec rest before going to the 2nd exercise and 1 min 40 sec rest before the same exercise is again. 20 mins goes really fast, but without being too overwhelming. It’ll get more demanding as reps increase (more volume), but the time stays the same.
What I like about this set up is the simple progression in weights and reps. And that the volume varies between 20 - 40 reps in lower rep exercises before going up with the weight and volume coming down to 20 reps again.
I hope someone understands what I meant by all this explaining 
EDIT: come think of it now, this is kind of Chad Waterbury’s good old 10 x 3 with supersetted antagonist exercise in certain time limit + some progression in reps and weights with variation in volume.
14.7.2012 EDT, wk 1, day 2
Weights in kilo’s.
PR zone 1 (20 mins):
a) Inverted row, 10 sets of 5 at BW = 50 reps → got all of them
b) OHP, 10 sets of 2 at 45 kg = 20 reps → got all of them
PR zone 2 (20 mins):
a) DL, 10 sets of 2 at 102,5 kg = 20 reps → got all of them, easier than I thought beforehand
b) Knees to elbows, 10 sets of 5 at BW = 50 reps → got all of them
Notes: good work out.
20.7.2012 EDT, wk 2, day 1
PR zone 1 (20 mins):
a) inverted rows, 10 sets of 6 at BW = 60 reps, up from 50 reps–> got all of them, last set was tough
b) BP, 10 sets of 3 at 75 kg = 30 reps, up from 20 reps → got all of them
PR zone 2 (20 mins):
a) Squat 10 sets of 3 at 75 kg = 30 reps, up from 20 reps → got all of them, easier than I thought beforehand
b) Ab wheel 10 sets of 6 at BW = 60 reps → got all of them
Notes: Really liking this. I barely got the reps I wanted. Volume up 50% from last week on the heavy stuff (BP and squat).
27.7.2012 EDT wk 2, day 2
Weights in kilo’s.
PR zone 1 (20 mins):
a) chins, 10 sets of 6 at BW = 60 reps, up from 50 reps → got all of them
b) OHP, 10 sets of 3 at 45 kg = 30 reps, up from 20 reps → got all of them
PR zone 2 (20 mins):
a) Power clean, 10 sets of 2 at 55 kg = 20 reps → got all of them
b) Knees to elbows, 10 sets of 6 at BW = 60 reps, up from 50 reps → got all of them
Notes: chins and PC were tough.
31.7.2012 EDT, wk 3, day 1
PR zone 1 (20 mins):
a) inverted rows, 10 sets of 7 at BW = 70 reps, up from 60 reps–> got 7-7-7-7-7-6-5-5-5-5 => 61 reps
b) BP, 10 sets of 4 at 75 kg = 40 reps, up from 30 reps → got 4-4-4-4-4-3-3-3-2-2 => 33 reps
PR zone 2 (20 mins):
a) Squat 10 sets of 4 at 75 kg = 40 reps, up from 30 reps → got 4-4-4-4-4-4-3-3-3-3 => 36 reps
b) Ab wheel 10 sets of 7 at BW = 70 reps, up from 60 reps → got all of them
Notes: heavy as fuck. short breaks really feel short with this volume. Looking to improve these numbers after the deload week.
4.8.2012 EDT wk 3, day 2
Weights in kilo’s.
PR zone 1 (20 mins):
a) chins, 10 sets of 7 at BW = 70 reps, up from 60 reps → got 7-7-7-7-5-5-5-5-5-5 => 58 reps, -2 from last week
b) OHP, 10 sets of 4 at 45 kg = 40 reps, up from 30 reps → got 4-4-4-4-4-4-3-3-3-3 => 36 reps, + 6 from last week
PR zone 2 (20 mins):
a) DL, 10 sets of 3 at 102,5 kg = 30 reps, up from 20 reps → got all of them
b) Knees to elbows → had to chenge to GHD -sit-up. My grip was shot after the chins, so DL’in and hanging for KTE’s wasn’t the brightest idea to begin with.
Notes: chins 2 down from previous time which was a bummer. 4 sets of 7 with 90 sec rest was too much at this time. Let’s see if I can adapted to this. OHP was pretty good. Looking to improve these numbers after the deload week.