TunnelRat's log -- working my way back to zero

_tim said:
I'm not sure I'd do it on a cut, but Russ' triples is one of the single best strength programs I'm ever tried. Maybe worth a look?
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Okay, you're on! I looked at Russ's 3x3 program -- what fun...! Lyle says to lift heavy while cutting, so I'll give it a shot. It starts out 4 days per week, but it can be adjusted to only twice a week. That's probably about all I'll be able to do. SD is over; I started today:

Monday, January 3, 2011

Squat 3x3x205
chin/dip 3x3x(body weight minus 17 lbs = total 127 lbs)
Deads 10x45, 3x10x135
Treadmill 1 hour @ 3.2 mph
 
I've done 3x3s on a cut before with good success. I did some 3x8s on top of the 3x3s, not sure what Russ' specific protocol for that program was. Where did you find that?
 
Man TR you sure are doing some nice weight squatting. Looking forward to following your cut and program.
 
BAX67 said:
Man TR you sure are doing some nice weight squatting. Looking forward to following your cut and program.
Click to expand...

Thanky, sir! I'm hoping I'll be able to keep it up. Today was a killer and it's only Day Two...!

January 4, 2011

Deadlift 10x45, 10x135, 5x185, 3x225, 3x3x250
Flat Bench 10x45, 5x65, 3x3x95
Incline Bench 4x10x45 (the flat bench was occupied, so I did inclines to fill up my Boring but Big)
Lying Barbell Row 10x62, 3x3x122
Treadmill 1 hour @ 3.2 mph

I was surprised how heavy the deads seemed. Bryan's Strategic Deconditioning works better than one might suppose.

I started light on both bench and rows, following Wendler's advice: Start too light, and Progress slowly.

The weight on the barbell row is odd because I am using an EZ-Curl Bar. My physiatrist doesn't like me doing pull-ups or rows with my hands fully pronated.

Of course, the hardest part was the 1 hour treadmill. I've had a total of 36 carbs so far today...
 
January 6, 2011

Squat 10x45, 10x65, 5x95, 3x135, 1x185, 3x3x210
Front squat 5x65, 3x135, 1x185
chin/dip 3x3x(body weight minus 12.5 lbs = total 134.5 lbs)
Treadmill 20 minutes @ 3.2 mph

I threw in some Front Squats during my warm-up. I was having such a nice time that I considered doing a 210 lb Front Squat after my 3x3s. However, I remembered the admonition of St. Harry ("A man's gotta know his limitations"), so I passed.

I had to take a full three minute rest between each set, including the warm-up sets. I'd eaten less than 25 grams of carbs and less than 400 calories by the time of my workout, so I tuckered out pretty quickly.

I had planned to walk the treadmill for an hour, but Lyle warns against too much cardio. He suggests 20 minutes, so I settled for that. He also warns that more than two heavy workouts per week can get very difficult. Russ has me going Monday-Tuesday-Thursday-Friday. I may have to modify that to match my refeed days, or perhaps even cut back to twice a week.
 
Saturday, January 8

Deadlift 10x45, 10x135, 5x185, 3x225, 3x3x255, 5x10x135
Flat Bench 10x45, 5x70, 3x3x100
Lying Barbell Row 3x3x122
Treadmill 20 min. @ 3.2 mph

I moved my Friday workout to Saturday so I could fit it into my scheduled Refeed. I ate my assigned 360 carbs between 2pm and 7pm. That's way more carbs than I've had all week. I''m stuffed.

The workout felt good and was not particularly tiring. I plan to continue Russ's schedule of 4 times per week until I am no longer able to keep it up.
 
"Russ has me going Monday-Tuesday-Thursday-Friday."
Whoops! I went back and reread the protocol. Apparently it works out to Monday-Wednesday-Friday-Sunday, etc., working out every other day. Looks like I'll need to modify my schedule to suit.
 
Monday, January 10, 2011

Squat 10x45, 10x95, 5x135, 3x185, 3x205, 3x3x215
Front squat 3x135, 1x185, 0x205
chin/dip 3x3x(body weight minus 7.5 lbs = total 140 lbs)
Deadlift 5x10x140
Treadmill 20 minutes @ 3.2 mph

I tried a Front Squat at 205 lbs. It was an epic fail. I suppose you could say I was doing negatives...

I consider the wuss-assist chin-up machine to be one of the most helpful gadgets in the gym. However, when you get down to an assist of 10 lbs or so, it really doesn't do much.
 
Wednesday, January 12, 21011

Deadlift 10x45, 10x135, 5x185, 3x225, 3x3x260
Flat Bench 10x50, 5x70, 3x85, 3x3x105, 5x10x55
Lying Barbell Row 3x3x127
Treadmill 30 min. @ 3.2 mph

One of the minor staff members of my local gym stopped by today while I was doing deadlifts. He let me know that I am not allowed to lift in my socks. No such rule is posted; I think he just made it up...

I am surprised how much different just five pounds makes on the lying barbell row. Last time at 122 lbs the bar came up quickly and easily, today took a bit more work.
 
TunnelRat said:
One of the minor staff members of my local gym stopped by today while I was doing deadlifts. He let me know that I am not allowed to lift in my socks. No such rule is posted; I think he just made it up...
Click to expand...

That's complete garbage. If they stick to it, I think you have enough firepower to cancel your contract and find a better meathead palace - one that respects the power of the socks.
 
_tim said:
That's complete garbage. If they stick to it, I think you have enough firepower to cancel your contract and find a better meathead palace - one that respects the power of the socks.
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That was my first thought (and my second and third). However, maybe this is just the excuse I need to spring for a pair of Vibrams...
 
TunnelRat said:
That was my first thought (and my second and third). However, maybe this is just the excuse I need to spring for a pair of Vibrams...
Click to expand...

And then what'll you do/say when said gym staffer tells you that those sorts of funny shoes don't provide enough protection or foot support and are therefore deemed to be too dangerous to use in the weight room?

How about a pair of those specially-for-powerlifting slip-on shoe thingies?

Or, maybe just some yellow socks with Gold's Gym written in black ink in your bestest handwriting round the tops and that little doody weightlifting bod. Then, when you're deadlifting in them, give any staffer who approaches a knowing wink and an 'I know what I'm doing, Sunny,' kind of a nod. That should do it!
 
Friday, January 14, 2011

Squat 10x45, 10x95, 5x135, 3x185, 1x205, 3x3x220, 5x10x110
Front squat 1x135, 1x185, 1x205
chin/dip 3x3x (body weight = total 144 lbs)

Treadmill 30 minutes @ 3.2 mph

Hit that 205 lb front squat this time around. Did "Big Boy" chins and dips for the first time in a while -- no wuss-assist machine.
 
Did a "refeed" tonight: 312 grams of carbs! I had to eat 5 bagels, pretty much in one sitting. I won't be hungry for another week...
 
Lol said:
How about a pair of those specially-for-powerlifting slip-on shoe thingies?
Click to expand...
I just wore the pair of ballet slippers I got for heavy lifting some years ago. I did go ask the Head Lady In Charge if I could lift in socks. She said no. The YMCA is an odd place to lift. They focus on a thousand minor things while letting a number of major problems go unaddressed...

Monday, January 17, 2011

RDL 10x45, 10x135
Deadlift 10x45, 10x135, 5x185, 3x225, 3x3x265, 5x10x145
Flat Bench 10x50, 5x70, 3x90, 3x3x110
Lying Barbell Row 3x3x132
 
TunnelRat said:
I just wore the pair of ballet slippers I got for heavy lifting some years ago. I did go ask the Head Lady In Charge if I could lift in socks. She said no. The YMCA is an odd place to lift. They focus on a thousand minor things while letting a number of major problems go unaddressed...
Click to expand...


I would have loved to see that. Classic Tr, just Classic!

Great front squat. I'm jealous!
 
Unreal. What the heck is going to happen to you in socks as you lift? NOTHING - expect a better use of form. Bad YMCA, BAD. The ballet slipper thing is a very nice way of getting around the issue, however. Fight the man, TR!
 
Thursday, January 20, 2011

Squat 10x45, 10x95, 5x135, 3x185, 1x215, 3x3x225
Front squat 3x95, 3x135, 1x185, 1x215 RM
Leg Press 3x225, 3x315, 0x405
chin/dip 3x3x (body weight+5= total 149 lbs)
Treadmill 30 minutes @ 3.2 mph

New 1RM on Front Squat.

Played on the Leg Press machine. Looks like my 1RM there is gonna be more than 315 but way less than 405 (squashed me like a bug...).

I was out of time, so I didn't do my Boring But Big lifts.
 
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