This was a good session, definitely felt worked afterward but I've got a ways to go, especially with body-relative strength.
Full ROM warm-ups @ 45, 95, 135, 155, 185
2-Board Bench
5s @ 185, 205, 225, 245, 265, 275, 285
285 still felt pretty good but I'm not consistent with where I'm touching the board. I need to dial that in if I want to break into the 3's in the next two weeks for this movement. The 2-board feels way better than the 4-board did, and it puts the bar pretty much right where I usually fail on max attempts so I'm excited about moving it up and seeing how well it carries back over.
Pull-Ups - My god was this disappointing. When I was 167 and primarily focusing on conditioning a set of 20 pull-ups was pretty easy. Since I started powerlifting I've now grown to 230 and added well over 330lbs on my total but apparently my body-relative strength has taken a big dip. As recently as a few months ago I did a set of 15 after a couple hours of rock climbing on their rock-hold pull-up bar so I was expecting to get 15 today, but ended up only getting 10. It's also possible that my lats were tired from the board pressing, but holy shit, 10?! This needs to change. Now.
10, 5, 5, 5, 5, 5 (It said in the book to max out, then do five more sets at 50% each. I was pissed about doing sets of only 5 without any extra weight but I'd done 10 and that was reality. I had to suck it up and get through the sets.)
3-Way Dumbbell Raises - Burn baby burn. Even with 10's and 12.5's these were painful. 20 front raises (I like to go from a neutral grip by my sides to a supine grip at the top), 20 side raises and 20 rear raises without stopping.
Tate Presses (Book said dumbbell extensions but didn't specify what kind, so I chose these)
3 x 10 @ 25s, 30s, 35s
Sunday 29 December 2013
W1S2 - ME Lower Body
Low Box Squat with Deadlift Stance
5s @ 45, 95, 115, 135, 185, 205, 225, 245, 265
My knees did nooooot like this. Maybe it's just cause I'm not used to it, so I'll give it another shot the same way next week. If not I might keep the low box but try just a slightly wider stance next time. The weight felt light but the leaverage was awful.
Poor Man's GHR
I can't even convince Gold's to get better bars, let alone a GHR so I had to improvise. I did a gym ball hamstring curl with my hips way up throughout the set to keep my glutes engaged, and held a 30lb dumbbell over my hips. This was killer.
3 x 15
DB Lunges
Its been a while since I did these. Knees were a bit shaky after I grinded out the last set of Box Squats.
3 x 10 per leg @ 20s, 30s, 40s
3 x 15 45-degree Hypers (pause at the bottom and the top, slow and controlled)
3 x 15 Steep Decline Sit-Ups
5s @ 45, 95, 115, 135, 185, 205, 225, 245, 265
My knees did nooooot like this. Maybe it's just cause I'm not used to it, so I'll give it another shot the same way next week. If not I might keep the low box but try just a slightly wider stance next time. The weight felt light but the leaverage was awful.
Poor Man's GHR
I can't even convince Gold's to get better bars, let alone a GHR so I had to improvise. I did a gym ball hamstring curl with my hips way up throughout the set to keep my glutes engaged, and held a 30lb dumbbell over my hips. This was killer.
3 x 15
DB Lunges
Its been a while since I did these. Knees were a bit shaky after I grinded out the last set of Box Squats.
3 x 10 per leg @ 20s, 30s, 40s
3 x 15 45-degree Hypers (pause at the bottom and the top, slow and controlled)
3 x 15 Steep Decline Sit-Ups
First Session of MAW Jim Wendler Program - DE Bench
This program has been great so far! The dynamic effort is feeling especially good, did ME upper this morning and felt much more explosive. It's also interesting doing the movements I usually do with slight variation (bench with different grips than usual, board pressing, box squats but with narrow stance and lower box). I'm going into workouts with a general idea of what to shoot for but not a clear expectation so every PR is a pleasant surprise.
Dynamic Effort Upper Body
Bench
8 x 3 @ 190 (used 315 as a training max, it's an old PR but it's still the heaviest I've done and I don't test my 1RM very often so I figure it won't kill me to set the bar a bit light)
4-Board Bench
Tune-Ups @ 190, 225, 245
3 x 3 @ 275, 295, 315
This was wierd as hell. I've only ever done up to a 2-board, and I've got long arms but the 4-board still seemed like a really tiny ROM. 315 felt pretty easy but I didn't have my training partner so I figured I would take the book's advice and leave some in the tank for next week.
Dumbbell Bench (slight incline to save the shoulders a bit, pause at the bottom)
Warm-ups
3 x 10 @ 65s, 75s, 85s
Double DB Bent Row
3 x 10 @ 70s, 80s, 90s
DeFranco 21's - 2 Sets Through
Dynamic Effort Upper Body
Bench
8 x 3 @ 190 (used 315 as a training max, it's an old PR but it's still the heaviest I've done and I don't test my 1RM very often so I figure it won't kill me to set the bar a bit light)
4-Board Bench
Tune-Ups @ 190, 225, 245
3 x 3 @ 275, 295, 315
This was wierd as hell. I've only ever done up to a 2-board, and I've got long arms but the 4-board still seemed like a really tiny ROM. 315 felt pretty easy but I didn't have my training partner so I figured I would take the book's advice and leave some in the tank for next week.
Dumbbell Bench (slight incline to save the shoulders a bit, pause at the bottom)
Warm-ups
3 x 10 @ 65s, 75s, 85s
Double DB Bent Row
3 x 10 @ 70s, 80s, 90s
DeFranco 21's - 2 Sets Through
Saturday 21 December 2013
The Make-a-Wish Ebooks from EliteFTS are awesome, buy them.
I didn't remember exactly how long it had been since I did a blog entry, but I was afraid to check. When I realized how backwards that was, I decided to get my ass on here and do some typing. I haven't logged my last few workouts, which stings but it's not the worst thing that could possibly happen.
Anyway, I've just purchased the MAW foundation "Programs that Work" ebooks which are fantastic. Tons of legit programs from all walks of strength and conditioning life, including some bonus programs from Dave Tate, John Meadows and Jim Wendler. The S4 compound training wouldn't suit me at the moment, but it was still really cool to be able to read, set by set and rep by rep what the guys were doing in the compound and how it evolved.
John Meadows' programming is what I'll do if I ever get bitten by the bodybuilding bug. I doubt that will ever happen but if I were a bodybuilder, he's the kind I'd want to be.
Now, Jim Wendler's program...
Obviously I'm a huge fan of Wendler's work, having been training mostly using some kind of 5/3/1 for the last five years. This program is basically his take on a west side style program for a raw lifter - which is AWESOME. Without getting into too much detail, it lays out 16 weeks of training toward the goal of improving the maxes of the three major power lifts, plain and simple. I'm planning on following it to the end and seeing what happens. Maybe I'll just go straight back to 5/3/1, or keep doing this if I respond well. Whatever happens, I'm definitely not going to get weaker doing it and it should be a fun and refreshing challenge to start off 2014.
No matter who you are or what kind of training you like, you can benefit from these ebooks and they go toward a great cause. I actually ended up buying volume 2 twice cause I forgot to save it the first time and the link went dead. I'm sure I could've emailed them and gotten it figured out but I don't mind giving an extra 20 bucks to Make-a-Wish and getting it instantly. This is the link:
http://articles.elitefts.com/products-reviews/boost-your-knowledge-grant-a-wish/
Merry Christmas everyone.
Anyway, I've just purchased the MAW foundation "Programs that Work" ebooks which are fantastic. Tons of legit programs from all walks of strength and conditioning life, including some bonus programs from Dave Tate, John Meadows and Jim Wendler. The S4 compound training wouldn't suit me at the moment, but it was still really cool to be able to read, set by set and rep by rep what the guys were doing in the compound and how it evolved.
John Meadows' programming is what I'll do if I ever get bitten by the bodybuilding bug. I doubt that will ever happen but if I were a bodybuilder, he's the kind I'd want to be.
Now, Jim Wendler's program...
Obviously I'm a huge fan of Wendler's work, having been training mostly using some kind of 5/3/1 for the last five years. This program is basically his take on a west side style program for a raw lifter - which is AWESOME. Without getting into too much detail, it lays out 16 weeks of training toward the goal of improving the maxes of the three major power lifts, plain and simple. I'm planning on following it to the end and seeing what happens. Maybe I'll just go straight back to 5/3/1, or keep doing this if I respond well. Whatever happens, I'm definitely not going to get weaker doing it and it should be a fun and refreshing challenge to start off 2014.
No matter who you are or what kind of training you like, you can benefit from these ebooks and they go toward a great cause. I actually ended up buying volume 2 twice cause I forgot to save it the first time and the link went dead. I'm sure I could've emailed them and gotten it figured out but I don't mind giving an extra 20 bucks to Make-a-Wish and getting it instantly. This is the link:
http://articles.elitefts.com/products-reviews/boost-your-knowledge-grant-a-wish/
Merry Christmas everyone.
Thursday 5 December 2013
Bench Dec 2
Took the dive and decided to try my neurological prep phase experiment with bench as well.
Warm-Ups
Triples @ 45, 95, 135, 155, 185
Added bands - extra 40lbs @ lockout
5 @ 170
5 @ 195
10 @ 220
I hadn't used bands for bench in a while - the overspeed eccentric is rough to deal with over this many reps. Felt great though, kept them on for my Jokers.
5 @ 235
5 @ 245
Put on Slingshot
5 @ 255
5 @ 265
5 @ 275
5 @ 295
Even with the slingshot, 335 at lockout with an overspeed eccentric after all the stuff I'd done earlier was pretty rough. I wasn't sure if I could do anymore and I was running out of time so I called it here.
5 x 10 Seated Military press @ 115lbs
Warm-Ups
Triples @ 45, 95, 135, 155, 185
Added bands - extra 40lbs @ lockout
5 @ 170
5 @ 195
10 @ 220
I hadn't used bands for bench in a while - the overspeed eccentric is rough to deal with over this many reps. Felt great though, kept them on for my Jokers.
5 @ 235
5 @ 245
Put on Slingshot
5 @ 255
5 @ 265
5 @ 275
5 @ 295
Even with the slingshot, 335 at lockout with an overspeed eccentric after all the stuff I'd done earlier was pretty rough. I wasn't sure if I could do anymore and I was running out of time so I called it here.
5 x 10 Seated Military press @ 115lbs
Trap Bar Deadlifts Nov 30
Brandon brought the trap bar inside overnight so it would be usable in the morning, but by the time we finished our workout it had cooled down enough that it was still freezing our hands. Nothing makes you feel more Canadian than deadlifts in the garage at 8 am when it's -2 celcius, seeing your breath while you're lifting. Manly as we felt though, we still won't be able to keep this up much longer. For now though, yay! Another PR!
Warm-ups - 60, 110, 150, 200, 240
3 @ 290
3 @ 335
17 @ 375
There's a certain feeling you get when you crunch numbers before the workout and '17' comes up as the target number of reps to set a PR. Actually getting through it is awesome though!
3 @ 395
3 @ 420
Warm-ups - 60, 110, 150, 200, 240
3 @ 290
3 @ 335
17 @ 375
There's a certain feeling you get when you crunch numbers before the workout and '17' comes up as the target number of reps to set a PR. Actually getting through it is awesome though!
3 @ 395
3 @ 420
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