FF's Log .1

  • Thread starter Thread starter imported_fearfactory
  • Start date Start date
^ well played TR


day 1 week 7

squats
1x5x155
190
230
270
305 (barefoot for gothic)

front squats
1x5x225

Bench
1x5x120
150
180
210
240

Cleans
1x5x100
125
195 (skipped two sets, short on time)

assistance
2x10xbw+70
2x10xbw+25

notes - got a good sweat going today. good workout.
 
<div>
(fearfactory @ Apr. 28 2008,11:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">squats
1x5x155
190
230
270
305 (barefoot for gothic)</div>
Aw, thanks buddy.  How did it feel?  To be honest I squat in chuck taylor's myself but I figured since you were in slippers (or whatever those were) you might as well try barefoot.

I work out at home too so maybe I'll try out the barefeet on Wednesday, my recovery day.
 
Fridays are usually the only day I lift @ home. once the university lets out, that will change. so... I need to get on building a lifting platform. can't wait until the neighbors get a look at me doing OHPs in the yard!

barefoot was pretty cool. didn't present any issues and felt solid. I only did it for the top set. it was easier to drive off the heels and keep my weight back (relative to my normal running shoe squatting).
 
Oh man, you got rid of the slippers!! Nice lifting FF and about your powerlifting meet, go for it. What a great experience that would be.
 
<div>
(BAX67 @ Apr. 28 2008,9:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Oh man, you got rid of the slippers!!</div>
never.  they've got little jayhawks on them!

- edit - I found some skateboarding shoes w/ soles that don't squish @ Payless for ~ $9. considering them. they've also got some chuck taylor knockoffs.
 
Squats
1x5x155
190
230
230 (when these felt heavy, I knew I was in for it. kind of a down day)

OHP
1x5x150
175 (3+1+1)
200 (push presses 4+0+1)

Deads
1x5x250 (DOH)
300
350 (switched to hook grip)
400 (switched to alternate)

assistance 3x10by bw incline situps

notes:
oh man I was upset I failed mustering 5 strict, consecutive reps with 175. 3 reps is a PR for me. March 26th, I managed one strict press w/ 175 for the first time. so mixed feelings there.

very well may either repeat weight next Weds for OHP, or back up a couple weeks and to another run at it. it will occur to me next Weds AM: drink a few cups of coffee, get excited, up the weights and try 1x5x205 w/ push presses.
 
In regards to barefoot deads, about once every other week, I pull with no gloves and no shoes leaving just the socks and the rest of the clothes I am wearing. I seem to lift a bit better on these sessions. I'm still working on form every workout, so it's too early to tell if I should adopt that style permanently.
 
You drop about 1/2&quot; lower barefoot, giving you a slightly higher bar to begin with. Regarding socks, you be dang sure you have grip. I don't wear socks for this reason; I can't imagine the damage that could happen if I slipped out under load.
 
Anything with a thin, hard sole is good for deads. I use Chuck Taylors I found at Salvation Army for cheap. They were brand new. Before that, I usually did deads barefoot or in my wrestling shoes I had for my kung fu classes, when I felt like spending the five minutes it takes to put those bastards on.

Anyway, that is some damn solid lifting even if you felt like it was a down day.
 
Great stuff FF. Your pressing seems to be going from strength to strength - even on a down day!
 
<div>
(quadancer @ Apr. 30 2008,4:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You drop about 1/2&quot; lower barefoot, giving you a slightly higher bar to begin with. Regarding socks, you be dang sure you have grip. I don't wear socks for this reason; I can't imagine the damage that could happen if I slipped out under load.</div>
Good point; I have never done a no shoes stance on deads with greater than 200 lbs, nor should I considering the safety issues.
 
day 1 week 8
squats
1x5x155
195
235
275
315

Bench
1x5x125
155
185
215
250

Cleans
1x5x100
125
150
175
200

assistance
incline sit ups 4x10xbw +10#
hypers 2x10xbw+45

notes: good workout. had to really fight for the bench, squats, and cleans. all of those are rep maxes. kept wanting to pscyh myself out and do some max stim but pushed through the sets. very happy with the results.

skipped Friday's workout to plant my garden, prune some trees, and break the motorcycle out of storage. I'm glad I did because I felt well rested today.
 
<div>
(fearfactory @ May 05 2008,1:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">had to really fight for the bench, squats, and cleans.  all of those are rep maxes.</div>
Rep maxes are good. Getting maxes on three exercises is even better!

Nice workout.
smile.gif
 
thanks guys! am really sore at the moment (from my shoulders to calves) and a bit intimidated at the prospect of pulling 410 for 5 reps tomorrow.

the load on my traps gets pretty heavy during the lockout phase. I fear tweaking my trap and minor rhomboid on the left side again...

on Sunday, I wrestled in an 8 man, round robin, &quot;old-timers&quot; folk style wrestling tourney. things got a bit rough on the neck...
 
Hey FF, great w/o last time and all the best for tomorrow's deads. If you still feel really beaten up by then, you could always take an extra day for recovery. It can do wonders for your CNS which is especially helpful if you are attempting a PB.
 
<div>
(fearfactory @ May 05 2008,1:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">skipped Friday's workout to plant my garden, prune some trees, and break the motorcycle out of storage. I'm glad I did because I felt well rested today.</div>
I am still learning about my body and general fitness and nutrition till this day. What has been under appreciated until recently, by myself, is the recovery stage of lifting. The key to hypertrophy isn't a 50-50 split between training and diet, but rather a split of the pie three ways to not only both training and diet, but recovery as well.

I really feel that taking an extra day of rest when you didn't sleep well, or when you were really hitting the weights the prior day is key. (This is contrary to my old opinions about ultra high frequency training was great)

More strain = more hypertrophy, provided optimized diet and better recovery
 
Colby &amp; lol,
very sage advice, much appreciated.

Bax,
I'm just trying to keep pace w/ you and tim!
 
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