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Thread: _tim's Log

  1. #1031
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    Challenge accepted, G11.

    Pause Squats: 175, 195, 205 x 5
    Yeah, the last set was ME. All reps ATG, no belt, Vibrams.

    Repetition Squats: 155, 145, 135 x 10
    I had intended to do 5 sets but form became suspect on set 3 and I had no intention of getting hurt after just getting back.

    Bench Abs: 2 x 10(3) @ 135
    |
    Chins: 4, 3

    OK - first the notation for the bench abs for any who haven't seen it before. That's two sets of three movements (counted as 1 rep, 10 times) done with 135 pounds. The chins still depress me - but it's a work in progress.

    All in all - a gem because my squat form hit it's stride in the second paused set.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  2. #1032
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    Pause Standing Press: 95, 100 x 5; 105 x 7
    This has historically been a tough lift for me - and today was no different, even with the baby weights.

    Repetition Standing Press: 80, 75, 70 x 10
    One word: humbling.

    Kroc Rows: 65 x 25
    Got through em without clustering - just chalk on my hands to focus more on grip.

    Dips: BW + 10: x 10, 4, 1; BW x 2
    Well - still mighty pathetic, but improvement.

    Strive Curls: 65 x 5, 5, 3
    If you're not familiar, these are machines with cams shaped to put tension on different parts of the lift. The first setting puts tension in the middle of the lift, the second the end of the lift, and the third the beginning of the lift. I am remembering from previous cycles that my biceps require extra attention in the form of iso's for the first couple weeks - hence the reason for these sets.

    All in all, a pretty good session.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  3. #1033
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    Tried to get this one in yesterday. Schedules are fun!

    Pause Deads: 195, 215 x 5; 225 x 8
    First deads in a very long time. Chalk only, hook grip throughout, no belt, Vibrams.

    Repetition Deads: 175, 165, 155, 145, 135 x 8

    Very good volume from a training perspective; deads essentially train every muscle group in the body, and this was a test in endurance despite the puny loads. Same setup as before - chalk/hook/etc.

    Hanging Leg Raise: 4 x 10
    These were mostly knee to chest, but I did a couple with a more intense hip rotation such that my knees were almost in my armpits.

    Chins: BW x 5, 3, 2+
    The first set was done with pauses (dead hangs) between reps. The second did that too, but added a pause mid-rep both up and down, and the last rep was a static hold to negative movement. The third set was slow up, slow down. The + was a couple mini-reps around 90 degrees that then faded into a negative to complete the rep.

    Best one yet - both strength and endurance are definitely improving. Next wo possibility looks to be Thursday and I move to 3's.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  4. #1034
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    A Good, Old Fashioned Ass Kicking...

    Pause Bench: 165 x 5; 175 x 3; 185 x 6
    I completely goofed on the first set, forgetting that this was 3's day. In general, form felt better and power out of the pause is increasing.

    Repetition Bench: 155 x 10, 8; 145 x 10, 5; 135 x 6
    So - I figured I'd try my hand at forcing increased muscle recruitment today, and this was step 1. By far, I did more volume on bench than I've done in a very long time tonight.

    Kroc Rows: 70 x 25

    For the most part, I still had a tiny bit in the tank for both arms when I finished both sets. So - that began step 2 to my master plan...

    DB Rows: 3 x 5 @ 75
    |
    Dips: BW + 10 x 10, 4; BW x 4
    I figured that I'd see how far I could push my upper body with these sets, so the whole thing went like this: I'd do the row sets back to back between arms with no rest and then immediately get on the dip bar. Rest between supersets was kept to be about 15 breaths. By the end of the last BW dip set, the tank was positively empty.

    OK - so there we go. I know that I won't have another shot at the gym until probably Monday, and given that I only got two in this week kinda encouraged me to push a bit tonight. Now - I know that this wasn't a ton; but for me, tonight sparked the old fire of insanity that went dim when my foot was busted up - and then went out when I was sick for so long. It's gradually getting closer to the time when I need to turn it on with the intent of shattering PR's again. At the same time - I desperately want all of my endurance back, so that too will become clearer as time goes on. For now though - time to start hoping for DOMS to hit my lats, bi's, and he-titties.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  5. #1035
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    From Saturday -

    Pause Squats: 195, 205 x 3; 215 x 4
    This was the first morning workout in a while, and it showed. My lack of energy was noticeable.

    Repetition Squats: 175, 165, 155 x 10; 145 x 7

    I was crazy ow in time, so recovery times were tiny.

    That was all I had time for. The coming week looks to be even worse than last in terms of available time, so it may be another 1 workout week. Not too happy about that.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  6. #1036
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    Broken record time. I'm sick again - this time walking pneumonia. Apparently it's presumed I've had this for a while. Anyway - training is going to change once I get back, whenever that is. Structured cycles make no sense for me at this point - so a new experiment will be starting soon. ---I am here: http://tapatalk.com/map.php?fdzlft - not really, but the app was close....
    Last edited by _tim; 03-01-2012 at 02:29 PM. Reason: close address.....
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  7. #1037
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    Nov 2010
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    Iím not sure Iíve said this here before since I say it so often . . . donít ever live where palm trees canít grow outdoors.

    P.S. Get well Tim, it sucks to be sick.
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  8. #1038
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    You know, G11 - there are times where I very severly question living in Ohio, but it's home. If I find a state that doesn't hit my allergies as bad, who knows though..........OK - so I want to put out there what I'm thinking about for the next experiment. I sorta want to pull from all of my prior training experience and do a period of training in which workouts have only preliminary thoughts as to what they will be prior to beginning them. In other words - I'll know that one of my core lifts (bench, squats, deads, presses, BB rows, chins) will be the focus, and I'll decide on approach after I warm up. I'll work up to what I feel is an appropriate volume for the primary lift and then begin assistance work. I've long believed that there are a ton of ways to approach training, and this seems as plausible as any to me. Now - I know that there is one inherent flaw in this that some may perceive: a lack of being able to guarantee progression. I've actually thought about that a bit and feel that if I do this right, progression will be a natural element of the approach. The focus will be on strength primarily, and endurance secondarily. The latter will be worked more out of the gym than in via sandbag training that will couple Tabata work with lots of other movement.The simple reason for this approach is really simple - my lack of consistency over the past 18 months, and my ever changing schedule. It's utterly maddening to lay out a cycle, get 4 workouts in and then get sidelined by life in some way. At least with this approach, each trip to the gym will in some way be unique and bound only to that particular moment for measure.I'm still way too sick to begin this now - but hopefully that changes by Monday.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  9. #1039
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    I know what you mean about home, I just had an aunt and uncle out here visiting for 6 weeks form Illinois who would love to move here but just canít move away from their families. My mother an one of my cousins out of a very large family are the only two who moved away otherwise they all still live in about a 20-30 miles from each other.

    Iím sure there are many systems out there that would fit the needs you describe but I can vouch for the Westside Barbell Conjugate Method for being great at building power, strength, mass and endurance all at the same time. The way it is designed any progressive loading is kept short so if you get sick there is no issue of do I start a new cycle or pick up where I left off, you always just pick up where you left off and just let your body tell you how much you can do on a given day.

    There are also variations of the system designed more toward building strength and/or mass and endurance without the powerlifting aspect. These usually have you skipping the speed work by substituting more repetition work or even switching the max effort work from 1RM maxes to 3-5RM maxes to build more mass than power.

    Here is a description of how to set up the workouts for the vanilla system, just scroll down to the section called ďThe Westside Barbell Conjugate Method: A Guide to Accessory Work.Ē You can also check for variants like Westside for skinny bastards, Westside for body builders to see what changes others have made to emphasize things other than powerlifting.

    http://www.syattfitness.com/category/westside-barbell/

    One think Iíve liked about doing this so far is that in some cases I donít even decide what exercises Iím going to do until just before I start my workout. Also since you are doing a max attempt twice a week and always trying to improve the weight or reps on almost every exercise you always know if you are gaining or losing strength and can adjust your routine accordingly.

    Beware that most people say and Iím also finding out it can take months, up to 10, to get this system down because you need to learn weight or rep maxes on so many different exercises and if powerlifting which of those exercises translate over to your main lifts.

    Cheers,
    Dean
    Male: 51 years old
    PRs
    Bench Press 240 lbs. @ 178 lbs. (12 July 2012)
    Power Squat 390 lbs. @ 180 lbs. (10 November 2012)
    Deadlift 390 lbs. @ 180 lbs. (27 November 2012)
    Total 1020 lbs. (finally made it 16 July 2012)
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  10. #1040
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    Oct 2005
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    Hi Tim,

    I've not been around here much myself so a belated get well soon from me! It'll be great to know you're back under the bar. All the best.

    My training has been all but non-existent too. I'm still hoping to make some PRs this year if my shoulder issue resolves and I want to get into doing a bit of running.

    I ordered two pairs of Vibram FF KSO's online last eve only to get a call from my bank telling me that the site I bought from was most likely fraudulent and so my payment had been blocked. In fact, the beggars had tried to charge me three times and for more than I expected! I now have to cancel a bunch of cards just to be on the safe side. :/ After a little research (should have done that sooner!), it seems that there are lots of counterfeit crooks targeting these shoes. Add to that the fact that I've had no reply from what purports to to be the genuine Vibram website following several emails and I am seriously thinking of not bothering with them. Are you still happy with yours? Are they holding together well? How about your calf/achilles issues?
    "Be the best that you can be."

    PR's:
    Deadlift: 215kg (474lb) - pre-hernia!
    Low-bar Back Squat: 190kg (419lb) 16/04/10 @BW ~210lb
    Bench: 130kg (287lb) 01/02/13
    Total: 1,180lb
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