electric's log

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(colby2152 @ Jul. 15 2008,1:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hope you feel better; get some rest and keep a watch on your status.</div>
Thanks colby, I think I am better from the cold although I had a lousy sleep last night.
 
First day of the 10s, 7th HST workout.
BW 72.4Kg (159.6), BF 11.2%, Muscle 43.4%
Since I do a skip-lunch fast on tuesdays and thursdays the weight on wednesday and friday is not comparable to the weight on monday.

Front Squat - 2x10 @ 51Kg (112lbs) - bar cleaned from floor
DB Flat Bench - 2x10 @ 40Kg (88lbs) - combined DB weight
Pendlay's - 2x10 @ 51Kg (112lbs)
Upright Row - 2x10 @ 32Kg (71lbs)
Seated DB Incline Curl - 2x10 @ 28Kg (62lbs) - combined DB weight

I am not sure if it is the cold I have or the weights were not calculated very well but this workout felt too heavy/exhausting for a first day of a mesocycle. Maybe the fact that on Monday I was pushing my 15RMs didn't help either. Anyway, I survived
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(electric @ Jul. 16 2008,12:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Anyway, I survived
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So far...
 
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(electric @ Jul. 16 2008,11:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am not sure if it is the cold I have or the weights were not calculated very well but this workout felt too heavy/exhausting for a first day of a mesocycle.</div>
bet you'll get some sleep tonight!
 
^ - FF, I wish I had, but yesterday to today was better. By Monday's workout I'll probably be 100%.

2nd 10s workout. BW 72.7Kg (160.3lbs), 11.4% BF, 43.3% Muscle
Flat BB Bench Press - 2x10 @ 61Kg (135lbs)
Chin - 2x10 @ BW+8Kg (18lbs)
Deadlift - 2x10 @ 87Kg (192lbs)
OHP - 2x10 @ 31Kg (68lbs)
Prone Incline Curl - 2x10 @ 28Kg (62lbs) - combined DB weight
Skullcrusher - 2x10 @ 28kg (62lbs)
 
I thought I would get better from this cold faster... maybe I should suspend workouts for a while to get better faster? Nah... I got a cough that is keeping me up at night. I started a batch of antibiotics that should resolve this situation.
3rd day of the 10s workout:

Front Squat - 2x10 @ 61Kg (135lbs) - bar cleaned from floor
Pendlay Row - 2x10 @ 61kg (135lbs)
Flat DB Bench Press - 2x10 @ 48Kg (106lbs) - combined DB weight
Upright Row - 2x10 @ 38kg (84lbs)
Seated Incline DB Curl - 2x10 @ 32Kg (71lbs) - combined DB weight
 
Crappy workout. 4th day of the 10s:

Flat BB Bench Press - 8, 10 @ 71kg (157lbs) *
Chin - 2x10 @ BW+10Kg (22lbs)
Machine Bench - 10 @ 66Kg (146lbs)
Deadlift - 10, 7 @ 101Kg (223lbs)
OHP - 7 @ 41Kg (90lbs)

* The workout started very badly. About a week and a half ago on my last day of 15s I used this same weight for BB Bench and although I did not complete the 15 reps I got to 10 without failing and stopped. This time I got to 8 and failed the 9th rep. Had a spotter help me on the 2nd set so I got the 10 but the 3 last reps were helped. And this was not even supposed to by my RM day. Did a unplanned machine bench due to the frustration.
Deadlifts were hard enough for me to doubt I will be able to complete the next planned weight.
I managed to only get 7 reps on the OHP and they weren't even very strict.
Curls and Skullcrusher isos were ditched.

For some reason I realized CNS fatigue gets me really fast. I am not sure if I am increase weights too fast, if the fault is on the one or two isos I add to my routine or if I just can't handle 3x/week with the volume I am using (which is pretty low). I might try to reduce frequency to 2x/week to see how I fare CNS-wise. I am just worried that will be too little for results. Oh, what a dilemma, what should I do?
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(electric @ Jul. 23 2008,1:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deadlifts were hard enough for me to doubt I will be able to complete the next planned weight.</div>
Try taking ten or twenty seconds between deadlifts. You'll find it makes a great difference in terms of fatigue.
 
TR, my problem is fatigue buildup from one workout to the next. The bench press was my first exercise. Anyway I am already planning to switch to MS after the 5s.
I forgot to mention that I think I'll skip Friday's workout to give the CNS a break.
 
After skipping Friday's workout I did the 5th workout of the 10s today. The prolonged rest days really helped.

Front Squat - 10, 7 @ 67Kg (148lbs) - bar power cleaned from floor - new 10RM
Pendlay - 10, 7 @ 71Kg (157lbs) - so and so form
DB Flat Bench - 10, 7 @ 56Kg (123lbs) - combined DB weight - new 10RM
Upright Row - 10, 7 @ 42Kg (93lbs) - new 10RM

Since I do A/B routines to alternate exercises I try new RMs for the A routine on the 5th workout and new RMs for the B routine on the 6th workout. I know this is not the default HST where I should only get to RMs on the 6th and my CNS is certainly taking the hit from this. I think instead of doing the 6th workout on wednesday and start the 5s on Friday, I'll do the 6th on Thursday and start the 5s next week. This means that, when things get heavy I'll try to lower my frequency to twice per week instead of 3 times.
 
Last 10s workout today. Usually I workout on monday/wednesday/fridays but since I felt the CNS fatigue catching up I dropped to twice this week, monday/thursday. It was a good call. BW @ ~72.5Kg (160lbs)

Flat BB Bench Press - 15, 12 @ 71Kg (157lbs) *
Chin - 10, 5 @ BW+16Kg (35lbs) - new 10RM
Deadlift - 10, 2 @ 121Kg (267lbs) **
OHP - 10, 5 @ 41Kg (90lbs) * - new 10RM

Then to increase TUT I did 1 set of 10 reps of bench, chin, ohp and curls with smaller weights.

* This Bench weight was a failed RM attempt in the last day of the 15s and although the spotter might have helped the last couple reps a bit I consider it a new 15RM. This same weight for bench was used on the 4th day of the 10s and I couldn't get the 10 reps that day. I was also unable to get the 10 reps on the OHP on the 4th day of the 10s but got it now, pretty strict.

** Deadlift was great, VERY heavy for me. I got the first 5 reps but had to max-stim the last 5 so I can't really consider this a 10RM but I am still proud of myself for it. Again I was limited by grip strength so I'll add a grip exercise on my 5s.
 
Good work electric. Great to see you getting some new PRs. All the best for the rest of your cycle. Give those 5s hell!  
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Cleaning the bar before front squats is a great way to get the bar racked but I found my front squats went from strength to strength once I was able to take the bar from a rack rather than cleaning the bar with the result that I can now front squat a lot more than I can clean.

Ah, okay, I've just looked back over your log and it would seem that you probably don't have access to squat stands or a rack as you aren't doing back squats. If that's the case then cleaning the bar for front squats is probably your best alternative.

How did you get on with the grip test?
 
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(Lol @ Jul. 31 2008,6:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ah, okay, I've just looked back over your log and it would seem that you probably don't have access to squat stands or a rack as you aren't doing back squats. If that's the case then cleaning the bar for front squats is probably your best alternative.</div>
Yes... it is a shame as I really wanted to do back squats and I am aware that it would really help my front squat to have a rack but I guess, as you said, it is my best alternative. I should learn proper clean form instead of the half-baked power clean I am doing, will see how it goes.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How did you get on with the grip test?</div>
For some reason I always end up trying them after the workout. I didn't get myself to really measure how long I can hold, but it is around 2 seconds with my left, 10-15 with my right and maybe a minute with both or more.
I'll try some static holds with the deadlift bar and some hex dumbell holds like Steve Jones suggests.

Btw Lol, thanks.
 
First day of the 5s:

Front Squat - 3x5 @ 51Kg (112lbs) - bar power cleaned from floor
DB Flat Bench - 3x5 @ 48Kg (106lbs) - combined db weight
Pendlay - 3x5 @ 61Kg (135lbs)
Strict OHP - 3x5 @ 41Kg (90lbs) - bar power cleaned from floor
Seated Incline DB Curl - 3x5 @ 28Kg (62lbs) - combined db weight

Only note is that OHPs felt too heavy for a first day of the mesocycle. Will see how it goes next time.
 
My account was locked for a while, but it was fixed, so it is time to catch up.
August 6, 2nd day 5s:
Flat BB Bench Press: 3x5 @ 73Kg (161lbs)
Chin: 3x5 @ BW+8Kg (18lbs)
Deadlift: 3x5 @ 111Kg (245lbs)
Upright Rows: 3x5 @ 42Kg (93lbs)
Skullcrusher: 3x5 @ 30Kg (66lbs)

August 8, 3rd day 5s:
Front Squat: 3x5 @ 65Kg (143lbs) - bar power cleaned from floor
Flat DB Bench: 3x5 @ 56Kg (123lbs) - combined db weight
Pendlay: 3x5 @ 73Kg (161lbs)
Strict OHP: 3x5 @ 43Kg (95lbs)

August 11, 4th day 5s:
Flat BB Bench: 3 @ 81Kg (179lbs), 2x5 @ 71Kg (157lbs)
Chin: 3x5 @ BW+18Kg (40lbs)
Some machine bench presses
Deadlift: 2x5, 4 @ 121Kg (267lbs)

August 13: 5th day 5s:
Front Squat: 3x5 @ 73Kg (161lbs) - bar power cleaned from floor - new PR
Flat DB Bench: 2x5, 4 @ 60Kg (132lbs) - combined db weight - new PR
Pendlay: 2x5 @ 83Kg (183lbs) - sub-par form - new PR
Some machine row
Strict OHP: 3x5 @ 47Kg (104lbs) - new PR

Pretty please with all the new PRs although I feel like s* now. I have to focus on improving my form on the pendlay next cycle instead of trying for a new pr. I need to learn proper clean form or get a squat rack or my squat weight will be limited. My BB Bench has stalled bad.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Pretty please with all the new PRs although I feel like s* now. I have to focus on improving my form on the pendlay next cycle instead of trying for a new pr. I need to learn proper clean form or get a squat rack or my squat weight will be limited. My BB Bench has stalled bad. </div>

I'm always re assessing form. Its like 3 steps forward, 1 back. I'll reach a PR, and then a few weeks later feel as if I can do the movement better. I end up cutting weight, correcting, etc.

But in the long run its worth it, and even if you end up cutting weight to correct form, in principle you're hitting the muscle with a more focused tension stimulus anyway, so screw it!

FWIW, bent over rows is always given me hell form wise. Too many options/varieties. I use the yates row, but even here I see so many different angles/start/stop positions it drives me nuts and makes me indecisive.

Good work electric!
 
Thanks being, I usually try for new PRs in the last day(s) of each cycle and project my new PRs based on how bad the form was. Very bad form = little or no weight increase, good form = greater weight increase for next cycle.

I skipped Friday's workout and did the last day of the 5s today.
Flat BB Bench Press - 5 @ 71Kg (157lbs), 2x5 @ 81Kg (179lbs)
Chin - 2x5, 4.5 @ BW+26Kg (57lbs)
Deadlift - 3.5, 1 @ 131Kg (289lbs)
Upright Row - 2x5 @ 52Kg (115lbs)

The 0.5s are incomplete reps that I register the effort  
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 The deadlift was a little disappointing since I was expecting to get at least a set of 5 with that weight but my grip could not handle it. I guess the heavy chin before the deadlift didn't help either. I couldn't get the bar to nipple height with the upright rows, but I think up to the top of the abs counts.

I have decided to extend this cycle with MaxStim. My goal is a boost to strength so I'll try to stay near max effort. Not having a squat rack I have no way of deloading the bar for squats and OHPs. Cleaning the bar every time is not feasible so I'll have to use the Smith for these exercises. Not ideal but I guess it's ok for a while. Basically I'll be doing most of the exercises with machines for this MaxStim run since it is more practical to deload.
 
Edited the last post regarding the upright rows. I was getting the bar to the top abs and not up to the sternum. It was not a power movement tho, so I was not swinging the body to get the bar up.

I am following a IF-ish diet scheme where I eat over maintenance on workout days and under maintenance on non-workout days. On a workout day I have breakfast, then a protein shake before the workout (I workout in the morning), a protein shake afterwards, lunch, dinner and some milk before bed. On a non-workout day I only drink water and coffee until around 7-8pm, have dinner and milk before bed.
Results haven't been great but I'm STILL not counting calories (I know I'll have to start counting if I plan on getting real results). I am a little worried with this scheme because since I workout in the morning and start my fast when I go to sleep I might be starting the fast too soon (around 14 hours after working out). Not sure if that is a big issue and what other options I have tho.
 
My workout today was a little anarchic, I changed exercises around and used machines, didn't keep track of the weight. Anyway, it is better then not lifting at all. Here's what I've done:
Smith Squat, Dip, Seated machine row, Smith OHP, Standing calf raises, DB Flies, Cable Preacher Curl and Cable Standing flies.

It was supposed to be a MaxStim workout but I failed. It is hard to stop and deload on the first reps that are easy, a little annoying to deload every rep and somewhat difficult/boring to control/count the M-time. I ended up doing around 15 reps clustered for each exercise. I'll try to stick o MaxStim better next workout.
 
Today I was more successful doing MaxStim reps. The routine:

Deadlift - 5 @ 91Kg (201lbs), 15 (ms) @ 101Kg (223lbs)
Machine Bench - 5 @ 60Kg (132lbs), 15 (ms) @ 70Kg (154lbs)
Chin - 5 @ BW, 15 (ms) @ BW+10Kg (22lbs)
Upright Rows - 15 (ms) @ 38Kg (84lbs)
Skullcrushers - 3 @ 38Kg (84lbs) - out of gas

(ms) are MaxStim sets. I used an increasing M-Time for each rep: first rep - 1 second M-Time, 10th rep - 10 second M-time...
Too soon to have a solid opinion but it feels awkward working out this way and I am not sure I can do 15 reps of my 5RM in this manner, so I can't really tell the advantage of this. But I'll keep at it to form an opinion.
 
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