Rob__ Posted February 11, 2013 Report Share Posted February 11, 2013 Blah. Fitocracy sucks for long term tracking purposes. It's a good thing I kept duplicates... But I would like to stop finding scraps of paper all over the house with workouts scribbled all over them, so here they are. Bill Starr 5x5 (aka linear madcow)Monday: Squats, Bench Press, RowsWednesday: Front Squats, Overhead Press, DeadliftFriday: Squats, Bench Press, Rows The following accessory work is also scheduled in:Monday: Weighted Situps, Weighted HypersWednesday: ChinupsFriday: Barbell Extensions Got it? Good! Cause here we go! Quote There is no signature here. Link to comment
Rob__ Posted February 11, 2013 Author Report Share Posted February 11, 2013 Monday February 11, 2013 - Deload week 1 The Main Lifts Squats3x5x45 5x140 5x170 5x200 5x230 5x260 - HOLY HELL. My thighs felt crunchy and these were diffiçile! Form was a LOT better today, but hell did it take tons of focus. Bench Press5x85 5x98 - Up to here, I felt like I was going to punch through the ceiling.5x1155x1285x143 - Considering I was stuck here at the beginning of the last cycle, this was really freaking easy. Barbell Bent Over Row5x805x955x1105x1255x140- Easy peasy breezy all 25 reps of them. Accessorize Weighted Situps4x8x20 Weighted Hypers8xunweighted3x8x10 Quote There is no signature here. Link to comment
goodwince Posted February 13, 2013 Report Share Posted February 13, 2013 Following! Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 13, 2013 Author Report Share Posted February 13, 2013 Wednesday, February 13, 2013 - Deload Week 1 I tweaked my knee earlier today, so let's see how shit goes... The Main Lifts Front Squats3x5x45 5x55 5x60 5x652x5x70 My knee felt fine I'm totally going to have to start watching a decent front squat tutorial a bunch of times, my form felt all sorts of shaky today. Overhead Press5x655x755x855x95 These felt fine. Light almost, even.__________ 3x10x58 That was some heavy shoulder volume today. I'm not sure how long it'll be sustainable. I expect to be sore as shite later. 60% top set for 10 reps, 30-60s rest in between. Explosive push, and a slower return.Man does it take forever to count to 10. Deadlift5x1505x1805x2105x240 Soooo, I probably shouldn't have done these today because of the knee tweaking, but I did them because it's been forever!, and the first 3 sets felt pretty easy. During the last set, there was a bit of a pulling sensation at the hamstring insertion point behind my kneecap. There was no pain with it, just the weird pulling feeling. Mild to moderate discomfort, so lets call the tweak a low-grade pulled muscle that I just now exacerbated! In case you didn't realize, the was totally sarcastic. Accessorize Those Lifts! Chinups6654 These felt good. My forearms felt blasted at the end because I was choking out those last few reps in each of the last two sets. Quote There is no signature here. Link to comment
goodwince Posted February 14, 2013 Report Share Posted February 14, 2013 Hahaha. If only we could sarcastically smile with emoticons.. Ok not funny after that point. Sorry to hear about your knee. I recommend next lifting session if you decide to try your knees out with more squats, try one or two with low weight if you feel it don't go much higher if at all. Sometimes patience is key for the long run. Glad to hear you're doing ELECT reps on shoulder press. Feel the burn!! Ice that knee even if it doesn't hurt! I was icing my calves all the time with shin splints even on non-workout days to help. Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 18, 2013 Author Report Share Posted February 18, 2013 Monday February 18, 2013 - Deload Week 2 I had planned on repeating deload week 1, but I decided to say "fuck it". I've nailed all these lifts before multiple times, so I know I could do it again and just kept on going even though my deload week 1 broke down. The Main Lifts Squats3x5x45 <~~These felt great today. I think I've figured out how to work them for maximal hip opening 5x145 5x175 5x205 5x235 5x265 My form felt a lot smoother on these today. I made sure to take the long rests as necessary because all my stabilizers were feeling a little more burning than usual, since I was actually using them properly. My hips felt a hell of a lot less junky today on the brighter side. There's a very deep pain cave that's ripe for exploration in and around the right hip that I'm working through (glute insertions?). Bench Press5x855x1005x1155x1305x145 Barbell Bent Over Row5x835x985x1135x1285x143 I kept things elevated a bit today again. I'm going to have to start lowering things to the floor on the top set where I've got the big plates on. I'll put it up on plates and then just remove a plate weekly... Accessorize Weighted Situps4x8x22.5 Weighted Hypers4x8x12.5 It amazes me how much my low back burns after the last set of these. Goes away pretty quick though... Quote There is no signature here. Link to comment
Rob__ Posted February 18, 2013 Author Report Share Posted February 18, 2013 Glad to hear you're doing ELECT reps on shoulder press. Feel the burn!! Ice that knee even if it doesn't hurt! I was icing my calves all the time with shin splints even on non-workout days to help.Oh man the burn. I'm pretty sure I was feeling the intense fatigue still through my bench today. I should hopefully be adjusted a bit better to the extra volume by the end of the 4 week reloading period. I elected this method over pushing 1 or 2 sets with 1 or 2 reps at a bit of a higher weight because I discovered that I'm not actually able to push up another rep or two at a higher weight on a lot of days. I'm pretty much toasted and waiting longer than 5 minutes seems like a waste of time, but with 5 minutes, pushing up those 3 sets of 10 seemed reasonable, ergo...We'll see what happens over the next few weeks of tracking. Depending on the impact to my other lifts will depend on what happens to the ELECT sets. I have tons of wiggle room to add more or take away sets from it depending on the fatigue I feel and how my shoulders feel while benching, rowing and chinning up... Quote There is no signature here. Link to comment
goodwince Posted February 19, 2013 Report Share Posted February 19, 2013 Upper body recovers pretty fast! I Glad you pressed through on this day and made some gains.. seems like you've made a much needed notice and that's some weeks are just going to be great and we go for it! Time is important and I have found that too. I have an excel sheet for my current program and I got 10% higher amount of a 1RM based on number of reps and such just by resting a little more. Nothing crazy.. just a little more. Pretty wild! I've actually been trying to find the right accessory exercises based on the lift. I think ELECT and extra sets of volume helps with upper body and I'm not sure about lower yet. I feel that's more of flexibility and technique right now for me. I've been subbing in some front squats for accessory work. We will see what happens.. You're doing great on your current regiment! Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 20, 2013 Author Report Share Posted February 20, 2013 Wednesday, February 20, 2013 - Deload Week 2 The Main Lifts Front Squats3x5x45 5x60 5x70 5x80 5x90 Form felt significantly better on these today. I was way less rocky, things were tight. My knee probably did have some impact on my stability last week... Overhead Press5x685x785x885x98 Again, there was no problem with these. The really light front squats probably help... 3x10x60 Burn burn burn feel the burn burn burn feel the burn burn burn... 10 gets further away the more times you have to count to it... Deadlift5x1605x1905x2205x250 I think maybe I should be wrapping me knee? It still felt a little slippery today when I was deadlifting. I didn't get any pain, but I could feel the strain and some compensation... Accessorize Those Lifts Chinups6666 Dips8888 Quote There is no signature here. Link to comment
goodwince Posted February 20, 2013 Report Share Posted February 20, 2013 Those deadlifts are coming up nicely sir! Good to see! Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 22, 2013 Author Report Share Posted February 22, 2013 Friday February 22, 2013 - Deload Week 2 The Main Lifts Squats3x5x45 5x145 5x175 5x205 5x235 3x270 8x205 Bench Press 5x85 5x100 5x115 5x130 3x148 8x115 Barbell Bent Over Row 5x83 5x98 5x113 5x128 3x145 8x113 Accessorize Those Lifts (Douchebro Edition) Barbell Curls 8x55 8x55 8x55 These are less douchey if not done in front of a mirror, amirite? It feels as though this is correct... Lying Triceps Extension 8x55 8x55 8x55 Look! Pretty much no comments on any of my lifts today! Today was good =D Quote There is no signature here. Link to comment
goodwince Posted February 22, 2013 Report Share Posted February 22, 2013 These are less douchey if not done in front of a mirror, amirite? It feels as though this is correct... ....Look! Pretty much no comments on any of my lifts today! Today was good =D Haha.. Only if you're commenting and saying "What's up girl?! What's up?" That's good bro! Definitely not all sessions will be great sessions, but there should be some good ones in there congrats brother! Good work on bench and squat Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 23, 2013 Author Report Share Posted February 23, 2013 Saturday February 23, 2013 - Oly Day Put on that 'O' Face Snatch Balance5x455x453x553x652x75*1x75** *Failed the first two, nailed the last two**Tried for two, missed the second How do I miss, you ask? It's called a snatch balance. Exactly. Snatch2x55 <~~ shaky. Barely landed them. Barely.2x55 <~~ Better. Much, much better.3x55 <~~ Nailed it.3x653x702x752x801x851x90 FAIL <~~Missed. Twice. These are fun. Like really fun. Clean and Jerk 3x55 <~~ The first one wasn't pretty. At all. It was a cross between a snatch and a clean..I wanna call this a double...3x552x652x702x752x801x851x90 These felt a loooot smoother than the snatching did. But I've also used power cleans before, so it was just a matter of going down into a full squat at the catch. _____________________________________________ I know I've said I wanted to try out the olympic lifts this cycle, but I don't think I mentioned it up top as a reminder. Saturdays are oly days! I mean, they're totally optional, but odds are, they won't be getting super heavy considering how shaky I feel at even these light weights. It's more for the practice of form and drilling the techniques than to add significant tonnage. That said, these weights are challenging enough right now that it's still a pretty intense workout... el oh el. Quote There is no signature here. Link to comment
Rob__ Posted February 23, 2013 Author Report Share Posted February 23, 2013 Haha.. Only if you're commenting and saying "What's up girl?! What's up?" That's good bro! Definitely not all sessions will be great sessions, but there should be some good ones in there congrats brother! Good work on bench and squat Great sessions are reserved for those wherein I PR... Everything else caps out at good Quote There is no signature here. Link to comment
goodwince Posted February 23, 2013 Report Share Posted February 23, 2013 Nice job on the Olympic lifts! So where's your next challenge brah? I just created mine! Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 23, 2013 Author Report Share Posted February 23, 2013 I put it up yesterday in the Warriors. Chapter 1: Jungle Jim's Jungle Gym (Rob's Challenge). I, uh, changed my user name so that may have caused some confusion >.> I'm Rob_ now instead of rmoli082 Quote There is no signature here. Link to comment
Rob__ Posted February 25, 2013 Author Report Share Posted February 25, 2013 Monday February 25, 2013 - Reload Week 1 The Main Lifts Squats3x5x45 5x150 5x180 5x210 5x240 5x270 Bench Press 5x88 5x103 5x118 5x133 5x148 Barbell Bent Over Row 5x85 5x100 5x115 5x130 5x145 Accessorize Those Lifts Weighted Situps4x8x25 Weighted Hypers4x8x15 Quote There is no signature here. Link to comment
Rob__ Posted February 25, 2013 Author Report Share Posted February 25, 2013 So, last week was the first full week I ran this cycle including the oly lifts so today was the first workout where I could determine whether or not the oly Saturday would interfere with my actual program. At this time, I don't think it will. There was a little extra effort required for the top sets today, but I was also super sleep deprived, undercaffeinated, and probably way less fed from the last time I had to lift those particular weights. I decided to give my stomach a bit of a break from big eating to recover from all those big heavy meals I was eating, especially towards the end of the challenge. With that said, things are going to pick up business wise with the workouts too because of little challenge based extras like the PLP and the plankathon, so I reserve the right to change my opinion on this later. Lol. If the lift schedule doesn't require any tweaking, my next cycle I'm going to run on infinity mode and just reset things on a lift-by-lift basis rather than the program as a whole. I'll probably able to push more PR weeks with Squats than I would the Bench, lets say, and I don't want to lose those weeks of progress I could have been making by resetting them because it takes a month to build back up.... Quote There is no signature here. Link to comment
goodwince Posted February 25, 2013 Report Share Posted February 25, 2013 I completely understand the not wanting to reset on all lifts! I find it one of the oddest things about programming. Why must all my lifts conform to the same cycle? Eventually I will do exactly the switch up. So far I've been good at keeping them all similar and it isn't exactly forced, but depends on my starting weight. I'd say with your interference from olympic lifting.. I don't think it'll be much of a problem aside from heavy weeks! When you go ultra heavy it may become bothersome. Since you're already programming everything, I'm sure you'll figure it out. Excited to see progress on the lifts! Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 26, 2013 Author Report Share Posted February 26, 2013 I had this big long post, and the internet ate it. Fucker. Anyhooter. Man I love the snatch. The precise combination of explosiveness, strength and balance required are a thing of sheer beauty. I was really into the power lifting until I got a feel for the snatch, and now my loyalties are torn between the power lifts and the olympic lifts. Lol. In the notes for my program, it says to run it on infinity mode as the preferred method of execution and only to do a full reset if you're failing on a bunch of lifts simultaneously. I wanted to do one vanilla run to see how the program ran, and then I reset and tinkered, and now I'm testing this out until I flatline and compare notes. Lol. I don't think it's going to take much in the way of tinkering. ___________________________________________________________________ Walk The Plank: 3:00PLP: 10 Pushups, Lunges (per leg), Pullups The pullups for the PLP were split down the middle to 5 pullups and 5 chinups. Quote There is no signature here. Link to comment
goodwince Posted February 26, 2013 Report Share Posted February 26, 2013 I like tinkering. It's just going to hurt my spreadsheet keeping capability lol. Makes me almost want to write software to handle it.. Almost.. Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
Rob__ Posted February 28, 2013 Author Report Share Posted February 28, 2013 Wednesday, February 27, 2013 - Reload Week 1 The Main Lifts Front Squats3x5x45 5x65 5x80 5x90 5x100 http://www.youtube.com/watch?v=BAHPxIAf3RQ http://www.youtube.com/watch?v=9jPH2oBCxjs I thought I'd put them here too... Overhead Press 5x70 5x80 5x90 5x100 Not terribly difficile. 3x10x60 These were a lot easier than last week also. Maybe cause I did this weight already? Lol. oops. Deadlift 5x170 5x200 My knee is still pulling, and now earlier. I'm just going to stop these until further notice. :/ Accessorize Those Lifts NONE! I'm removing these two arbitrary "lifts" from Wednesday as I'm doing pushups and pullups every. single. day. Note: This was always the plan for when the challenge actually started. Officially, I'm supposed to do more situps here, but I'm doing planks daily also... Quote There is no signature here. Link to comment
Rob__ Posted March 1, 2013 Author Report Share Posted March 1, 2013 Friday, March 1, 2013 - Reload Week 1 The Main Lifts Squats3x5x45 5x150 5x180 5x210 5x240 3x280 8x210 Bench Press 5x88 5x103 5x115 5x133 3x150 8x118 Barbell Bent Over Row 5x85 5x100 5x115 5x130 3x148 8x115 Accessorize Those Lifts (Douchebro Edition) Barbell Curls 8x60 8x60 8x60 And then I just stopped. I'm hella tired. Eff extensions. Quote There is no signature here. Link to comment
Rob__ Posted March 2, 2013 Author Report Share Posted March 2, 2013 Snatch balance3x45 Hang snatch3x453x503x55 Snatch3x503x553x652x70 <~~ fail. My head's really not here today... so I just stopped. Front Squat5x555x655x755x855x905x90 <~~ to record it. Forgot last time, whoops. Quote There is no signature here. Link to comment
goodwince Posted March 4, 2013 Report Share Posted March 4, 2013 You're head wasn't there? Tired?? How're they feeling overall? Quote Warrior in Training - I squat, therefore I am TestChallenges Feb-March | Log | PvP one | Old Challenges three, four, five, six Social. MFP | Fitocracy Link to comment
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