|
02-17-2007, 11:23 AM
|
||||
|
||||
Dooblecain rocks out
Alright, I am going to shift gears in my lifting a wee bit and thus im making a new journal, my old one is outdated namewise anyway. This first post is informational and hopefully will help me iron out what I will be doing till I have some breathing room.
I no longer have the time nor the mind to lift heavy four days a week. My mind is gone due to classes, being a TA for neuroscience labs, running my own large scale research project, assisting with another project, gearing up for the GRE and my day(meaning night) job. Doob is stressed So I am dialing back my weights to three days a week and leaving the 4th active day a flexible cardio day. As note I was doing a push,pull,push,legs-pull split. Worked wonderfully but it was a heavy drain on my nervous system and I have been dancing with overtraining back and forth. New split, prob going to be legs,pull,push mondays, legs -squats-standard or wide, to paralell, alternate low rep/high rep work 2-5 sets 1-12 reps depending upon day -SLDL form focused 2-4 sets of 4-8 -choice: lunges/static lunges/ plyos -calf work: 2 exercises from: single leg raises/press raisers/seated raisers/ iso's etc... -upper abs, stack drills (not sure if they have an official term but it is essentially transporting a stack of plates from one side to the other in a grab plate>situp>place down>situp> grab another plate, so roughly side to sides) HIIT wednesday, pull -conventional deadlift or rack deadlift 2-4 sets 1-6 reps -Widegrip chins bw, static hold 2-4 sets -t-bar or bb rows 2-4 sets 4-12 reps optional: pulldowns 2-4 sets 4-12 reps optional: bb curl 2-4 sets 4-8 reps optional: bench curls or zottman curls -lower ab work, leg raisers etc... HIIT Friday, push -Decline bb bench-2-4 sets 2-12 reps -flat or incline DB work 2-4 sets 4-12 reps -DB or BB military -CG bench 3 sets 4-8 reps -dips bodyweight with perfect form till fail. 2 or 3 sets if any tri workout wrenchs my elbows I may replace with something less stressfull on joints HIIT sat or sunday, cardio day Alright, The entire routine is fairly flexible to allow me to adjust for time, intensity, stress etc... If I forgot anything pivotal somebody please smack me and remind me. I am also thinking of drumming up a routine that focuses on low rep heavy work in the big three (bench dead squat) along with the addition of dynamic power work done with olympic lifts combined with tertiary agility training (eg boxing, good old football drills, plyos etc...). Essentially I am asking if anyone has previously found or used a basic routine centered around the big 3 and a dynamic power/agility mix with olympic lifts and agility drills and if so if they could lay some knowledge on little old doob. Alright ive talked way too much, time to sleep so I can lift hard later.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box 
|
|
02-21-2007, 05:38 PM
|
||||
|
||||
|
alright, I took it easy today because I am running a fever and generally not 100% I still felt the need and drive to lift and I wasnt exhibiting contagious symptoms so I rocked it out anyway.
rack deadlift wu wu wu 315x5 315x5 345x5 t-bars w pause wu 95x12 145x12 195x6 widegrip pulldowns w pause 135x12 150x10 165x8 bb curls w pause 65x6 85x6 100x6 10 mins stairclimber NOTEI actually have a question about my cardio at the end of my workout. Im doing some light weightloss till april when I really kick it into gear and obviously I want to retain my muscle from this past bulk. In the past I was a cross country runner so the only way I have ever lost weight in a stable way was to just run, a lot. That was before I found this site and wanted to try HIIT. I was doing HIIT for about 3-4 weeks recently, the cardiovascular effect was good, but since I was not doing free jogging HIIT I dont know if it was all it could be. Today with the 10 mins on a stairclimber I felt a marked cardiovascular effect, greater than the HIIT I was doing and all in all felt like it was a better used of the 10-20 mins I have post workout. So my question is: If my diet is solid and I am able to take in BCAAs inbetween my weights and my cardio which is more beneficial? 1)5-15 mins HIIT with 30s light-30s intense intervals on a bike-elliptical etc... where my maximal effort is between 75% and 95% (warmup is a few minutes at medium pace) or 2) 5-20 mins at 60%-80%effort on the stairmaster (warmup same as HIIT)
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
02-23-2007, 04:03 PM
|
||||
|
||||
|
feb 23rd,
still felt sick as hell, I didnt take it easy because I didnt feel like it. decline BB wu wu 210x12 pr 225x9 240x4 grr, doob want lift more db bench press, nice and slow 60x12 65x12 80x7 db military 60x8 60x8 65x6 cg bench press, respiratory problems got my endurance by this time 140x12 155x7 dips bw-fail bw-fail 10 mins stairclimber my throat hates me All in all I felt it was a good effort while pushing through sickness, i just hope I get better as opposed to worse as I really dont feel like fitting a doctors appointment in my schedule right now. Cheers
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-04-2007, 02:25 PM
|
||||
|
||||
|
good god, i cant seem to catch a break, knee, then bronchitis etc...
long story short I havent lifted in a week and half and I havent done squats in 3 weeks. Today was squat day conventional squats wu wu 225x12 250x10 265x10 ok performance for a few weeks out of action, not where I want it though, should finally be able to get back on the squat train after my hiatus. SLDL wu 225x8 225x8 225x8 Tried to find something suitable to do GHR's on but nothing in my gym worked well, anyone care to share what they use as a support stand for GHR's? (hyperextension stand didnt work) calf raisers, low with static hold 3 set of 12 leg press calf raisers 440lbs 12 close stance 12 mid 12 wide abwork 10 mins stairclimber god it felt good to push some weight again.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-04-2007, 02:36 PM
|
||||
|
||||
|
Quote:
|
|
03-11-2007, 07:21 PM
|
||||
|
||||
|
Again lifting has been erratic over the last week due to an upper level bio test and my GRE being the day after said test.
rocked both so I got to squat, reclaimed a bit more of what I had last with the downtime. squats wu 240x12 260x12 280x12 SLDL wu wu 235x6 245x6 255x6 seated calf raised, paused 6x125 6x125 6x135 L press calf raisers @440 paused 6 close 6 mid 6 wide DB Bicep curls, just felt like it 40sx15 45sx12 50sx10 abwork 10 minutes stairclimber. Getting back into things after real life has loosened its grip on me. Rock on.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-14-2007, 05:44 PM
|
||||
|
||||
|
Finally back to deadlift, two weeks off, same thing for bench on friday. Here goes...
RDL 3" below knee wu 315x5 345x5 365x4 385x2 405x0 grr 405x0... Ill try again next week when my muscles are used to lifting again T-bars, static pause at top wu 120x10 145x8 165x6 bb yates rows wu 95x12 not enough 145x12 195x8 db standing hammers 40sx12 45sx10 zottman curls 35x6 40x6 40x6 Hyperextensions bwx12 bw+25x12 bw+45x12 15 mins stairclimber
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-16-2007, 11:12 PM
|
||||
|
||||
|
back to bench
decline bb bench wu wu 205x10 225x6 255x1 grr db flat bench 60sx12 80x5 70x8 db incline 60x6x3 db military 60x5x3 cg decline bench 135x12x3 10 mins stairclimber 10 mins elliptical
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-19-2007, 06:59 AM
|
||||
|
||||
|
Bench day from friday
decline bb 210x10 225x7 255x1 db flat bench 65x12 80x6 70x9 db incline 65x6 65x6 65x6 decline cgbp 135x12 145x10 155x10 db military 60x4 60x4 60x3, was just running out of juice on these things situp bench db skullcrushers w pause, never tried this before, its an odd but effective tri workout, no burn/pump you just fail 25sx6x3 10 mins stairclimber 10 mins elliptical
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-22-2007, 06:15 PM
|
||||
|
||||
|
I think I have actually figured out my issue with deadlift form. While I havent talked about it previously I have had issues with deadlift form. Why I am not entirely sure, it may be my height, arm length, a balance issue etc... The issue was that my shoulders were always over my knees causing my back to take almost all the work as the bar never stayed in a single line, more of an inverse J (up straight then in as I locked out)
So last week I tried DLing in different shoes that had a much harder sole and kept my heels stable, this week I made a concious effort to rock back, almost balancing entirely on my heals and then driving through while making sure the bar kept in contact with my legs almost as if it were on some insane amalgamation of a smith machine composed of my legs, the bar and weight. results were good, I still did rack, but a bit lower this time as I plan to slowly rework into floor deads with good form. RDL wu wu 315x12 315x12 345x12 T-bar row 120x12 145x12 170x10 lat pulldown, wide as possible 135x12 150x12 180x8 bb curls 95x6x3 10 mins stairclimber
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-23-2007, 05:20 PM
|
||||
|
||||
|
friday, chest shoulders and tris
decline BB decided to try some 1 reps after warmup wu wu 235x1 245x1 265x1 then a strip set, 15-30 seconds rest each, all reps put up with authority 205x9 185x12 135x16 ow db flat bp, w/ palms facing at top w/ hold and pinch 65x4 65x6 65x10 incline flys 30sx6 35sx6 40sx4 bb military 95x12 120x12 135x6 might try lower reps, ive been stuck around 135-160 on military for a while decline cg bench 135x12 155x8 165x6 dips 5xbwx3 my triceps arent having this at all, suppose it just means the 1 spots and strip set did its work some chest stretching 10 mins stairclimber 10 mins elliptical went in feeling really good, I may keep the 1 spots followed by either a pyramid, 5x5 or strip set, I like hitting some heavy to start out. If anyone has some fun experience with this style, has some warnings or just some tips throw them my way. Essentially I have been doing high reps for a while and want to maintain that to a degree but inject some quality heavy work in as well.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box Last edited by Dooblecain; 03-23-2007 at 05:23 PM.
|
|
03-25-2007, 03:54 PM
|
||||
|
||||
|
ow
I was inspired by Jlo an Merk to try the 100 rep squat routine of death, after having done it I both love and hate both of those men for inspiring me to do this :-) bb squats at or slightly below paralell. Rest was less than 2 minutes on first 2 sets then between 2 and 4 on 3rd and 4th, a little bit over 4 for 5th because I let my stomach settle. SQUATS 195x20 195x20 195x20 195x20 195x20 between the 4th and 5th set I was on the floor or lying on a bench, now I want to try this with 205 so I actually puke. All kinds of good good pain. SLDL wu 225x5 225x6 225x5 couldnt muster the gusto to go higher, I will next time. leg press calf work stack(~500?)x6 4 sets paused at top and bottom seated calf raise 3 plates x20 x3 sets 10 mins stairclimber 10 mins elliptical
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-28-2007, 05:57 PM
|
||||
|
||||
|
rar
RDL 3" below knees wu wu 345x2 365x1 405x1 PR 425x1 PR not the most impressive because of the rack but a good step to four wheeling conventional DL widegrip chins 12 reps, 3 sets pinch at top T-bar rows wu 95x12 145x12 195x8 245x2, not feeling it, stopped alternating DB curls across body 40sx14 45sx11 50sx7 cable curls wu 80x8 100x8 130x8 BCAAs 10 mins stairclimber 15 mins elliptical
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
03-30-2007, 03:50 PM
|
||||
|
||||
|
Bench day, no singles but I decided to try another strip set, still ironing out the kinks to provide all I can out of it, ill give it a couple weeks and see if it is beneficial or detrimental.
Regardless I only had about 45 mins of gym time altogether so I cut a lot out. Decline BB bench, strip set 225x5 45s rest 205x10 45s rest 185x15 ~45s rest 165x16 flat DB press 65sx12 70sx8 80sx5 bw dips slow and delts to bars, ow 10 8 9 Starting to feel a bit like life stress is having an effect on my lifting, but thats reality, I still go as hard as I can. Might switch back to a 4 day split again, or something completely different. Maybe another round of bottom up rack bench, sumo deads, and weekly alternating light and heavy squats. Thoughts appreciated, especially criticism of my routine as I dont have a lot of time anymore to really thresh out routines, its been more visceral and automatic for while without real innovation.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
04-01-2007, 06:45 PM
|
||||
|
||||
|
Yay its squat day
bb squats wu wu 245x6 265x6 295x6 left knee swung out a bit on last rep, decided not to strain it anymore and switched to some 2" below paralell box squats, done slow with a pause and focus on form. bb box squats 225x6 235x6 235x6 felt great, felt it was a good decision to cut short on heavy squats, no use in pushing big numbers if they take out my knee. SLDL wu 225x6 245x5 275x3 295x1 leg press calf raisers, 3 second hold at bottom and top stack +40 (~550)x5-3 sets BB curls wu 65x12 85x12 105x8 no time for cardio, must study for bio, weee
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
04-04-2007, 08:19 PM
|
||||
|
||||
|
Alright, I dropped the pins on my rack deads another 5", this means the weights were around 3" off the ground, based on my performance today I may hit 4 plates on regular DL within the next two weeks, a big goal for me seeing as I started deadlifting in september for the first time.
RDL 8" below knees wu 315x10, too easy 385x3 405x2 pr for this height 425x0, almost, main goal is bottom up 4 plates though so I didnt feel bad. after this I still wanted to hit some more so I put the pins back up to 3" below my knees and knocked out some reps RDL 3" below knees 405x6 few high rep warmdown sets of 315 315x12 315x12 I am not sure, but the weight just felt light today, it may have been the high weight SLDLs on sunday. If anyone sees a link between my sunday leg day that would explain highly increased strength for deads please tell me. pull ups, all the way chin above bar w/hold bwx13 bwx11 bwx10 Yates rows, nice and slow 135x12 185x10 205x7 DB curls 55sx6 50sx8 45sx9 abwork 10 mins stairclimber 10 mins elliptical
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
04-06-2007, 04:41 PM
|
||||
|
||||
|
my bench is stagnating and I dont know if I want to try and get it back up to what it was, or switch out to something new now, regardless today was sad. I canned the strip sets, they were doing jack.
Decline BB bench wu wu 210x10 215x5 225x3 235x1 these all felt way heavier than they should, back in feb 225 fopr 8-12 reps was challenging but not intimidating, now 225 is hard, thats not good. neutral db press 60sx12 80sx5 70sx8 cg bench 8" 135x5 155x5 175x5 185x3 dips, slow, delts to bars bwx5 bwx6 bwx4 db military 60sx5 60sx4 55sx11 10 mins stairclimber not happy with this at all, not sure if its stress, routine, too much of one thing or all of the above.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
04-09-2007, 04:05 PM
|
||||
|
||||
|
Johnny cash and squats go together,
Box squats, 2" below paralell, nice and slow wu wu 225x6 245x6 265x6 285x5, could have done 6 but it would have been a hoist not a controlled motion so I stopped SLDL, again, nice slow and controlled wu 225x6 265x3 295x2 sl pr 315x1 sl pr leg press wux20 wux20 500x20 600x15 700x12 800x15 stiff leg calf presses 550x6x 3 sets all cardio machines in use so I ducked out, felt like it was a good workout regardless.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
|
04-12-2007, 01:14 PM
|
||||
|
||||
|
walked in did some DLing and quickly found my legs were still sore as hell, so I decided to do chest instead.
DL wu 315x8 realized legs were still sore as hell and decided not to DL flat bb bench wu wu 185x5 185x5 185x5 195x5 205x5 not too hard, not easy, will try to get 225 to 5+ reps on flat bench again. cg bench 135x8 155x8 175x6 DB military 55sx8x3 tricep pushdowns stack (150)x10-12 x3 I think my triceps started lacking after I cut my benching to 1 time a week, which explains the decline in strength I was seeing. Time to switch things up.
__________________
6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
|
