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Thread: _tim's Log

  1. #1
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    Summary

    This whole thing stems out of a session I had with a trainer on 9/12/2007. This first post will only be a very high level summary of what I'm going to do - or what I think I'm going to do TODAY. It may well change, as has been my pattern.

    This will work in alternating weeks, marked as "Power" and "Volume".

    My "Power" routine will be split into two workouts:

    A:
    Hang Clean
    *Hang Snatch*
    Sumo Deadlift

    B:
    Bench Press
    Squats

    In my A routine, once I have the Hang Snatch down, I'll likely work this lift in to the week, perhaps on the A day. Not sure how just yet. These Power routines will focus on just that: power. The loads will be higher by nature, and the warmups will be substantial. There will be AT LEAST two days of rest between these workouts, maybe more like 3. Time will tell.

    The Volume routines are split into 5, in this progression:
    A: Back
    B: Chest
    C: Shoulders
    D: Legs/Abs
    E: Arms

    Each of these routines will have 2-3 exercises per muscle group. The goal of each exercise is to get to the magic number of 20 reps over each of 3 sets. The loads will progress ONLY when this goal is reached, however, they will progress when I am ready. The overall goal of the Volume week is muscle density and endurance.

    My current thought as to the exercises I'll use is this (In the case where there's a bunch of exercises, I'll either mash 'em up or just alternate each week over week):

    A: Pullups
    Chins
    Pendlays
    CNGP
    WNGP

    B: Flat Bench
    Incline Bench
    Decline Bench

    C: Standing Press
    Lateral Raise
    Rev Pec Deck

    D: Squats
    Standing Calf Raise
    Roman Chair Situps
    Leg Lifts
    Crunch Machine

    E: Preacher Barbell Curl
    DB Curl
    Barbell Skullz
    Smithy Close Bench

    We'll see how this goes. Maybe I'll tweak it, maybe not. I have no thought as yet as to the duration nor periodicity of the routine, so I guess I'll figure it out as I go and base those decisions on how I feel.

    Here we go.



    "Determination, Perseverance, Resolution, RESURRECTION!"
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  2. #2
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    Experiment

    Today's fun was nothing more than getting the lay of the land, so to speak, for the volume routine. These were some simple tests to see where to set my initial limits.

    Out of this came a fun idea: do this whole volume thing in Gator/sci style. I'm gonna progress each SET when the magic number of 20 is reached and step up. I tried it out today and I like it.

    My warmup was Oly heaven. I worked my Hang Clean Form, and started my Hang Snatch form training - meaning I used the bar only and went through the lift carefully.

    Hang Cleans: 95 x 5; 105 x 3, x 3 - after maybe 30 reps with lesser weights, including some reps only through the first half of the lift - up to the squat back up. I really, really like this.

    Bench Press: 135 x 20; 155 x 17, x 15 - I chose this exercise because my chest is about as weak as my 2-year-old's. It worked about like I thought - I think many of the lifts will be like this for a few weeks.

    HS Curl: 45 x 20; 55 x 20; 60 x 7 - I knew I wouldn't get much on that last set, but it was the greatest set of curls feeling-wise I've done in a really long time. This setup will work nicely, and I really believe will push my progress along about as well as can be expected.

    Pendlay Rows: 95 x 20; 105 x 13 - This was a dumb idea, but a good test. My bi's were shot from the curl sets, so the first part of the lift suffered badly in that second set. Regardless, even with the lower weight, I felt things with this lift I haven't felt before. I'm looking forward to the next time I do these, with fresh biceps.

    All in all, I liked this. We'll see how this setup works - next week is my power week, and I think that alone will be great fun.
    "Determination, Perseverance, Resolution, RESURRECTION!"
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  3. #3
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    Power A

    Good fun.

    WU: Hang Snatch: 3 sets of 75, 3-5 reps each.

    Hang Clean: WU: 75 x 6; 115 x 3; 135 x 3
    150 x 1 - I know this is light, but I feel good about it.

    Sumo Deads: WU: 135 x 10; 185 x 10; 235 x 6
    285 x 2; 305 x 1 - Not near my maxes - working on form at higher weights with this new stance. Nice to break 300, though. 400 is my next target.

    Just a couple thoughts. In these power weeks, I'm gonna have to do some intense grip training. My hang cleans were hampered a bit just because of grip fatigue. If I have to worry about my grip, the lift is never going to be fluid, and Ill never train near my maxes.

    Secondly, I gotta find a solution for what is going to become problematic: I scraped the hell out of my legs doing these deads today - which tells me that my form is good and the load is appropriately balanced, but taking layers of flesh off with each rep ain't my idea of a good time.

    Lastly, my hang snatch form is improving - so much so that I honestly may start alternating weeks between hang snatch and hang clean reps. The lift feels better to me than the clean, which makes little sense given the context of the lift.
    "Determination, Perseverance, Resolution, RESURRECTION!"
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  4. #4
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    Just a couple thoughts. In these power weeks, I'm gonna have to do some intense grip training. My hang cleans were hampered a bit just because of grip fatigue. If I have to worry about my grip, the lift is never going to be fluid, and Ill never train near my maxes.


    Getcherself some grippers. They really seem to help.


    Secondly, I gotta find a solution for what is going to become problematic: I scraped the hell out of my legs doing these deads today - which tells me that my form is good and the load is appropriately balanced, but taking layers of flesh off with each rep ain't my idea of a good time.


    High boots...?
    Age: 67 Height: 5'2' Weight: 145 lbs
    Pull Up -- BW+55 March 13, 2011
    Dip -- BW+55 January 30, 2011
    Bench Press -- 150 lbs. March 12, 2009
    Front Squat -- 215 lbs. January 20, 2011
    Back Squat -- 285 lbs. January 30, 2011
    Deadlift -- 345 lbs. January 26, 2011

    ΜΟΛΩΝ ΛΑΒΕ

    Simplify & Win
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  5. #5
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    Thanks TunnelRat! I actually bought an Ivanko Super Gripper a couple months back but stopped my progression for no particular reason. I'm going to start back up and hopefully get the strength and endurance I need.

    High boots? That's one idea, I suppose.
    "Determination, Perseverance, Resolution, RESURRECTION!"
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  6. #6
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    From Dojo's log, a quote from TunnelRat:

    <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">When Michigan plays Notre Dame I wish both teams could lose...</div>

    PREACH ON, MY BROTHER&#33;
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  7. #7
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    It&#39;s not the coolest looking gym gear, but on days you are doing deads, bring a pair of sweatpants and throw those on for either the whole workout if you want it to be simple or just put them on for the deads. That should be sufficient padding to keep your shins from getting shaved apart.
    Success is not final.
    Failure is not fatal.
    It&#39;s the <u>courage to continue</u> that counts.
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  8. #8
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    That&#39;s a heck of an idea, Gator. Simple, too. I like that.

    Thanks.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  9. #9
    imported_dojomatic Guest

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    <div>
    (UFGatorDude30 @ Sep. 18 2007,12:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It&#39;s not the coolest looking gym gear, but on days you are doing deads, bring a pair of sweatpants and throw those on for either the whole workout if you want it to be simple or just put them on for the deads. *That should be sufficient padding to keep your shins from getting shaved apart.</div>
    You could also go to Home Depot or Lowe&#39;s and get a piece of cheap foam pipe insulation, cut it to size, and slap it on the bar. The thinner the better, obviously.
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  10. #10
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    <div>
    (dojomatic @ Sep. 18 2007,16:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You could also go to Home Depot or Lowe&#39;s and get a piece of cheap foam pipe insulation, cut it to size, and slap it on the bar. The thinner the better, obviously.</div>
    The Greeks preferred bronze greaves for their deadlifts.

    Age: 67 Height: 5'2' Weight: 145 lbs
    Pull Up -- BW+55 March 13, 2011
    Dip -- BW+55 January 30, 2011
    Bench Press -- 150 lbs. March 12, 2009
    Front Squat -- 215 lbs. January 20, 2011
    Back Squat -- 285 lbs. January 30, 2011
    Deadlift -- 345 lbs. January 26, 2011

    ΜΟΛΩΝ ΛΑΒΕ

    Simplify & Win
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