Workout:
5/3/1
press (RM test) - 135x6
pullups, BW - 5x2
dips, BW - 3x6
chins, 150 - 3x10
shoulder triad, 5s - 3x12
Comment:
According to my records, that's a PR on the press - barely. Calculated using Wendler's formula, that amounts to a 162 1RM. Last time I did 5/3/1, I topped out at a calculated 160. Still, I think I did 140x5, and maybe even 145x5, many months ago. Either way, I'm pleased with where I am.
Wednesday, December 30, 2009
Monday, December 28, 2009
Log - Mon., 12/28/09
Workout:
5/3/1
cleans, 135 - 3x3
deadlift - RM testing - 315x8(!)
lunges, 30s - 3x12
running
1 mile at various speeds, trying to find good settings for my running workouts.
5/3/1
cleans, 135 - 3x3
deadlift - RM testing - 315x8(!)
lunges, 30s - 3x12
running
1 mile at various speeds, trying to find good settings for my running workouts.
Tuesday, December 22, 2009
Log - Tues., 12/22/09
Workout:
5/3/1
(2:00 rest between sets)
power cleans, 135 - 3x3
(3:00 rest between sets)
squat, 5/3/1 prep.
- 125x5
- 145x5
- 165x5
(1:00 rest)
BSS, 25s - 2x12
Running:
6.0 pace, 1.5 miles
Comments:
Today was my first day doing back squats in the Vibrams, and I must say, I liked it. Granted, this was intended to be a fairly easy, get-back-into-squatting day, and it was. But I felt balanced and in control throughout the sets, something I haven't felt .. maybe ever. Now, it could be the Vibrams, and I think some of it was that. But I think the unilaateral leg work I did really paid off. This emphasizes the importance in continuing that work.
The BSSs, the unilateral work I had selected for today, were more challenging than I expect. I'm still having more problems with balance and control on that lift than I am moving any weight, and those balance-and-control muscles were pretty fatigued. I think I'll dial down to body weight for now, and start at 3x8, working up to 3x15 and then adding weight. I want to master this exercise, as it seems incredibly useful.
The running was boring, but went fine. It's a reminder that running really isn't a leg exercise, as the squats really didn't seem to have any impact. I could really feel that a 6.0 mph pace is too slow, though, so I'll have to work on that. I can tell the biggest challenge with a 3-mile run will be boredom.
5/3/1
(2:00 rest between sets)
power cleans, 135 - 3x3
(3:00 rest between sets)
squat, 5/3/1 prep.
- 125x5
- 145x5
- 165x5
(1:00 rest)
BSS, 25s - 2x12
Running:
6.0 pace, 1.5 miles
Comments:
Today was my first day doing back squats in the Vibrams, and I must say, I liked it. Granted, this was intended to be a fairly easy, get-back-into-squatting day, and it was. But I felt balanced and in control throughout the sets, something I haven't felt .. maybe ever. Now, it could be the Vibrams, and I think some of it was that. But I think the unilaateral leg work I did really paid off. This emphasizes the importance in continuing that work.
The BSSs, the unilateral work I had selected for today, were more challenging than I expect. I'm still having more problems with balance and control on that lift than I am moving any weight, and those balance-and-control muscles were pretty fatigued. I think I'll dial down to body weight for now, and start at 3x8, working up to 3x15 and then adding weight. I want to master this exercise, as it seems incredibly useful.
The running was boring, but went fine. It's a reminder that running really isn't a leg exercise, as the squats really didn't seem to have any impact. I could really feel that a 6.0 mph pace is too slow, though, so I'll have to work on that. I can tell the biggest challenge with a 3-mile run will be boredom.
Monday, December 21, 2009
Log - Mon., 12/21/09
Workout:
5/3/1
3:00 rest
press - 90x5, 105x5, 115x5
1:00 rest
pullups, BW - 4, 2, 2
dips, BW - 12, 8, 6
chins, BW-70 - 8, 8, 8
shoulder triad, 5s - 12, 12, 12
Comment:
Well, I have some weight adjustments to make on the accessory work, as other than the pullups, I want everything to be 3x12-15. I can't believe how hard my hands were shaking on the shoulder triad's last set with only 5-lb. dumbbells.
5/3/1
3:00 rest
press - 90x5, 105x5, 115x5
1:00 rest
pullups, BW - 4, 2, 2
dips, BW - 12, 8, 6
chins, BW-70 - 8, 8, 8
shoulder triad, 5s - 12, 12, 12
Comment:
Well, I have some weight adjustments to make on the accessory work, as other than the pullups, I want everything to be 3x12-15. I can't believe how hard my hands were shaking on the shoulder triad's last set with only 5-lb. dumbbells.
Saturday, December 19, 2009
Log - Sat., 12/19/09
Workout: 5/3/1
power clean, 135 - 3, 3, 3
deadlift
- 210x5
- 240x5
- 275x5
lunges, 45sx12, 30x12, 30x12
running
6.0 pace, 1.5 miles
Comments:
I was loving all of the unilateral work in the TBT program I was doing, but I was missing doing the big lifts. So, I decided on the ultimate compromise - I'm going back to 5/3/1, and am going to be sure to incorporate a lot of the unilateral stuff as accessories.
For my leg days, I'm limiting myself to cleans, the big lift, and then one accessory (BSS on squat day). Then, after a few moments of walking around and shaking my legs out, I'll finish things off with an easy few miles on the treadmill.
Today through the 23rd, I'm doing a dry one at heavy-ish weight, but certainly doable weight, and shorter running distances. Basically, I want to see if the plan I have is workable. Then, the last week of the year, I will do the same program, except where I currently do the big lift for 3x5, I'll take a tested 1RM (probably shoot for something in the order of a 5RM and calculate from there. At that point, I start 5/3/1 on Monday, January 4, 2010.
power clean, 135 - 3, 3, 3
deadlift
- 210x5
- 240x5
- 275x5
lunges, 45sx12, 30x12, 30x12
running
6.0 pace, 1.5 miles
Comments:
I was loving all of the unilateral work in the TBT program I was doing, but I was missing doing the big lifts. So, I decided on the ultimate compromise - I'm going back to 5/3/1, and am going to be sure to incorporate a lot of the unilateral stuff as accessories.
For my leg days, I'm limiting myself to cleans, the big lift, and then one accessory (BSS on squat day). Then, after a few moments of walking around and shaking my legs out, I'll finish things off with an easy few miles on the treadmill.
Today through the 23rd, I'm doing a dry one at heavy-ish weight, but certainly doable weight, and shorter running distances. Basically, I want to see if the plan I have is workable. Then, the last week of the year, I will do the same program, except where I currently do the big lift for 3x5, I'll take a tested 1RM (probably shoot for something in the order of a 5RM and calculate from there. At that point, I start 5/3/1 on Monday, January 4, 2010.
Sunday, December 13, 2009
Log - Sat., 12/12/09
Workout: TBT
straight sets, 3x8, 1:30 rest
BSS, 45s
step-ups, 45s, 35s, 35s
DB bench, 70s
DB rows, 65s
Arnolds, 45s
SA chins, 75
straight sets, 3x8, 1:30 rest
BSS, 45s
step-ups, 45s, 35s, 35s
DB bench, 70s
DB rows, 65s
Arnolds, 45s
SA chins, 75
Friday, December 11, 2009
Log - Fri., 12/11/09
Comment:
This is getting frustrating.
I am enjoying the TBT work I am doing a great deal. The focus on single-limb work has greatly increased my flexibility, which seems somewhat strange but feels fantastic. I'm also hitting parts of the body that haven't been hit in awhile, and that feels terrific. I can't wait to get to the gym each day, and after a full eight-week TBT program, and really considering heading back to 5/3/1 with a bunch of single-limb accessory work.
And then ... work hits. I'm billing 12-14 hours a day right now, 6-7 days per week, right up until Christmas. This morning, I had to choose between going to work with only four hours of sleep (to work likely 12 hours), or get another hour and skip the gym. I can see that happening on and off until Christmas.
So, I think I'll have to do what I can while work is like this, and then after the holidays, settle back into a real routine. It's frustrating, but sometimes this is what my work dictates.
This is getting frustrating.
I am enjoying the TBT work I am doing a great deal. The focus on single-limb work has greatly increased my flexibility, which seems somewhat strange but feels fantastic. I'm also hitting parts of the body that haven't been hit in awhile, and that feels terrific. I can't wait to get to the gym each day, and after a full eight-week TBT program, and really considering heading back to 5/3/1 with a bunch of single-limb accessory work.
And then ... work hits. I'm billing 12-14 hours a day right now, 6-7 days per week, right up until Christmas. This morning, I had to choose between going to work with only four hours of sleep (to work likely 12 hours), or get another hour and skip the gym. I can see that happening on and off until Christmas.
So, I think I'll have to do what I can while work is like this, and then after the holidays, settle back into a real routine. It's frustrating, but sometimes this is what my work dictates.
Tuesday, December 8, 2009
Log - Tues., 12/8/09
Weight: 223.4 lbs.
This is not good. Fat loss is going to become a primary goal come January 1. I actually meet with a GI specialist on the 15th, and highly suspect I'll be forced to go Paleo. Even if not, that may be the direction I take.
Workout: TBT
straight sets, 3x5, 1:00 rest
Bulgarian Split Squats ("BSS"), 50s
step-ups, 50s
DB bench, 70s
DB rows, 70s
Arnolds, 55s, 50s, 50s
single-arm ("SA") chins, 60, 70, 75
Comments:
Due to both the length of time that I'd been doing the previous set of exercises and some wrist pain I've developed, I think from curling, I decided to change up the exercises and start a full 8-week cycle of TBT. I'll do it exactly as prescribed, except that I will select many exercises from outside Waterbury's recommended stuff. (I don't really think this is an issue - he just recommends what he thinks has proven itself best for hypertrophy, but isn't opposed to some of this stuff.) So, I'm doing a lot of dumbbell and single-limb moves right now, which is really helping me feel more athleticDuring the second half, however, I plan on tryig to incorporate as many of the big lifts as possible (and if I switch gyms, I can do that, as they'll have more than ONE FREAKIN' BARBELL).
This is not good. Fat loss is going to become a primary goal come January 1. I actually meet with a GI specialist on the 15th, and highly suspect I'll be forced to go Paleo. Even if not, that may be the direction I take.
Workout: TBT
straight sets, 3x5, 1:00 rest
Bulgarian Split Squats ("BSS"), 50s
step-ups, 50s
DB bench, 70s
DB rows, 70s
Arnolds, 55s, 50s, 50s
single-arm ("SA") chins, 60, 70, 75
Comments:
Due to both the length of time that I'd been doing the previous set of exercises and some wrist pain I've developed, I think from curling, I decided to change up the exercises and start a full 8-week cycle of TBT. I'll do it exactly as prescribed, except that I will select many exercises from outside Waterbury's recommended stuff. (I don't really think this is an issue - he just recommends what he thinks has proven itself best for hypertrophy, but isn't opposed to some of this stuff.) So, I'm doing a lot of dumbbell and single-limb moves right now, which is really helping me feel more athleticDuring the second half, however, I plan on tryig to incorporate as many of the big lifts as possible (and if I switch gyms, I can do that, as they'll have more than ONE FREAKIN' BARBELL).
Saturday, December 5, 2009
Log - Sat., 12/5/09
Workout: TBT
straight sets, 3x15, 2:00 rest
lunges, 45s
SLRDLs, 30s
DB press, 45s - 15, 12 - 35s - 12
DB rows, 45s (50s being used elsewhere)
DB skulls, 25s - 15, 15, 12
DB curls, 25s
straight sets, 3x15, 2:00 rest
lunges, 45s
SLRDLs, 30s
DB press, 45s - 15, 12 - 35s - 12
DB rows, 45s (50s being used elsewhere)
DB skulls, 25s - 15, 15, 12
DB curls, 25s
Friday, December 4, 2009
Log - Fri., 12/4/09
Workout: running
3.37 miles in about 30:40.
Comments:
It was very cold and brisk this morning - my first real run in freezing temps. Since the ground was dry, I still went with my Vibrams. My "barefoot" stride is becoming instinctive and improving, as a result. Man, am I loving this.
3.37 miles in about 30:40.
Comments:
It was very cold and brisk this morning - my first real run in freezing temps. Since the ground was dry, I still went with my Vibrams. My "barefoot" stride is becoming instinctive and improving, as a result. Man, am I loving this.
Thursday, December 3, 2009
Log - Thurs., 12/3/09
Workout: TBT
straight sets, 4x8, 1:30 rest
lunges, 55s
SLRDLs, 45s
DB press, 55s, 2x8, 1x6, 50s, 1x3
DB rows, 65s
DB skulls, 35s, 3x8, 1x6
DB curls, 35s
straight sets, 4x8, 1:30 rest
lunges, 55s
SLRDLs, 45s
DB press, 55s, 2x8, 1x6, 50s, 1x3
DB rows, 65s
DB skulls, 35s, 3x8, 1x6
DB curls, 35s
Tuesday, December 1, 2009
Log - Tues., 12/1/09
Workout: TBT
straight sets, 4x5, 1:00 rest
lunges, 60s
SLRDLs, 45s
DB press, 60s (3x5, 1x4)
DB rows, 70s
DB skulls, 40s
DB curls, 40s
Comments:
I like the higher volume for this two-week round. I am also feeling stronger on most of these lifts, particularly those that I haven't done in quite a long time (or, in the case of the SLRDLs, ever). That brings in the problem with dumbbells - it's hard to do a small increase in load when 5-lb. jumps amounts to more than a 5% jump, and often 10%. So, I'm staying where I can get all or nearly all of the reps for now. Still, pretty happy.
straight sets, 4x5, 1:00 rest
lunges, 60s
SLRDLs, 45s
DB press, 60s (3x5, 1x4)
DB rows, 70s
DB skulls, 40s
DB curls, 40s
Comments:
I like the higher volume for this two-week round. I am also feeling stronger on most of these lifts, particularly those that I haven't done in quite a long time (or, in the case of the SLRDLs, ever). That brings in the problem with dumbbells - it's hard to do a small increase in load when 5-lb. jumps amounts to more than a 5% jump, and often 10%. So, I'm staying where I can get all or nearly all of the reps for now. Still, pretty happy.
Subscribe to:
Posts (Atom)