_tim's Log

Week 5
Push @ 100%

Been an insanely busy week. Here on out (assuming that I don't miss workouts anymore) I'll be splitting the weeks in half in terms of RM%.

Squats: WU: 135 x 10; 205 x 5; 235 x 4; 255 x 2
7 x 3 @ 275; 3 x 3 @ 225 - Form completely broke down in set 7, so, I dropped the weight and did 3 sets of extremely strict ATG (calves touching hammys) sets. I think I may have to do this as the loads go up. I'd love to say that I could lift over my rep maxes 10 times, but in reality I'm not sure that's feasible. Here on out, I'll do the heavy 3's until form dies, then I'll drop the weight and do strict sets with the best form possible to complete the 10 x 3. Thoughts?

Standing Press: WU: 95 x 8
4 x 6 @ 115 - 3rd set was clustered 5-1, 4th 4-1-1. Still quite happy with the sets.

With that, I ran out of time for my bench sets. I'm going to the gym again tonight with my wife, so I'll get 'em in then.
 
...From tonight...

Bench Press: WU: 135 x 10
2 x 12 @ 185 - Great pump!

My legs are already sore. Not looking good for deads tomorrow.
 
That is some solid squatting. I think your plan is a sensible one. I'd either do that, or else keep the weight the same next time and try to get all ten sets again. Either way, it should be effective. Your method might be better in that you get more practice with keeping form while moving a heavy weight, which is always good.
 
Thanks for the feedback, Tot - I'm thinking exactly the same thing.  I'll stick with the heavy sets until form breaks down - then I'll decrease the weight maybe 15%-20% and finish up the 10 x 3.  With that....

Pull @ 100%, Day 1

SORE legs!

Sumo Deads: WU: 135 x 10; 225 x 5; 255 x 3; 285 x 2
10 x 3 @ 305 - I didn't make it to the store to get tape, so I stuck with a hook grip through all of my warmup sets, but at 285, my thumb squrted out as it always does.  The work sets were done with straps.  As for the weight, this was maybe my 85% load or so.  The sets weren't light by any means, but the 10 x 3 WITH sore legs was no issue whatsoever.

BB Rev Grip Row: WU: 135 x 8; 155 x 3
4 x 6 @ 175 - Last set was clustered 5-1.

Chins: WU: BW x 5
12 x 2 @ BW+10 - clustered - 11-1; 5-2-2-2-1.  That last rep was a SLOW negative on the way down, with a nice pause at mid rep for a 7 count.  I'm not progressing this load for the next time I do these.
 
Push @ 100% Day 2

Bench Press: WU: 135 x 10; 185 x 5; 205 x 4
10 x 3 @ 225 - Went well. No spotter required - so maybe this was just a tad bit light for 100%.

Squats: WU: 135 x 10; 205 x 4; 235 x 3
4 x 6 @ 255 - I was really late getting to the gym today - and I had pretty much ran out of time by the end of the second set. So - the last two sets were done with a little less than half the rest between the first two sets. To say I used all the gas in the tank on those two sets is a slight understatement. Every rep was ATG - and for that, I'm friggin' proud of these sets.

Standing Press: 1 x 12 @ 105 (clustered 10-2), 1 x 3 @ 105 (clustered 2-1) - I'm going to do these again tonight. That first set was done out of will - after which, I was very, very late. Still, I tried the second set, and simply didn't have the time or energy to cluster my way through. So - re-do tonight.

All in all, except for the fact that I was late as all get out, great workout.
 
From last night:

1.65 miles on the treadmill;

Standing Press: 2 x 12 @ 105 - This time, clustered 11-1 and 6-3-3-1-1. I'm not progressing this for my next time I do 12's...

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Pull @ 100% Day 2

SA Pulldown: WU: 100 x 8; 120 x 5; 140 x 4
10 x 3 @ 150 - I got 'em all in, but my grip was really fatigued on the last 2 sets.

Power Cleans: WU: 95 x 5; 115 x 4
4 x 6 @ 125 - These sets were VERY heavily clustered. I did the 24 reps, but I did 'em at times in groups of 2-3 reps, other times singles. I wanted to focus on form, so when I started to feel like my form was slipping, I'd take a break. My form is improving, but far from where it needs to be. I feel like I'm fighting the bar on the catch - like I power it all the way up, but then muscle it down. Dunno - I have to find time to work with a coach again.

BB Rev Grip Row: WU: 125 x 6
2 x 12 @ 155 - Second set was clustered 8-3-1.

My forearms are achin' like crazy ALREADY. Great workout!
 
No - I get a couple free sessions with my gym membership - that's all. The guy I went to see in the past is a competitive bodybuilder - and he uses Oly lifting as part of his overall routine. He really helped get me going in the right direction with hang cleans - and he actually said that power cleans were easier to do. So - hopefully he can help me figure out what the heck I'm doing wrong.
 
<div>
(_tim @ Mar. 26 2008,14:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">No - I get a couple free sessions with my gym membership - that's all. The guy I went to see in the past is a competitive bodybuilder - and he uses Oly lifting as part of his overall routine. He really helped get me going in the right direction with hang cleans - and he actually said that power cleans were easier to do. So - hopefully he can help me figure out what the heck I'm doing wrong.</div>
Yeah, they were draining my workout of its effectiveness and focus. I'm scrapping them until a later time. Good luck with the PC's Tim!
 
Push @ 105% Day 1

Standing Press: WU: 95 x 5; 115 x 3
1 x 3 @ 135; 1 x 2.75 @ 135; 8 x 3 @ 120 - Well, I'd say it's fair to assume that I hit a max.  Those last 8 sets at 120 took everything I had.  I strict pressed (fearfactory phrase) every rep - no push presses.  I'll progress these by 5 pounds here on out - from 120.

Bench Press: WU: 135 x 8; 185 x 4
1 x 6 @ 215; 3 x 6 @ 195 - The only non-clustered set was the first set at 195.  I think I left everything I had in the power rack during my presses.  I'm going to adjust the load for the next round of bench 6's to be 205.

With that, I had just enough time to do my squat sets - but someone grabbed the power rack before I could.  I was at the crappy gym today - otherwise I would have been able to get the sets in.  Oh well - I'll make 'em up at some point.

I really second guessed moving to 105% after the 100% sets, and I wish I would have listened to myself.  For the rest of the workouts at this load level, I'm going to revise down to 102.5% instead of 105%.  I'd rather incrementally increase than overreach.
 
Pull @ 102.5%

Been a very busy week thus far! Finally got one in!

BB Rev Grip Row: WU: 135 x 10; 175 x 4
10 x 3 @ 200 - I used extremely strict form throughout - the last couple sets were quite tough!

Mixed Grip Chins: WU: BW x 5
4 x 6 @ BW+17.5 - I had to cluster set 3 5-1, set 4 4-1-1 with a nice static hold and VERY slow descent on that last rep.

Sumo Deads: WU: 135 x 5
2 x 12 @ 265 - The last set was clustered 10-2. I was completely out of breath and felt that if I'd gone for the last two reps I might break form.
 
That's some pretty solid work Tim at 102.5%. Will you go up to 105% next week or hold at 102.5% until you can get all the reps in? How's the back feeling these days?
 
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(BAX67 @ Apr. 02 2008,09:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">That's some pretty solid work Tim at 102.5%. Will you go up to 105% next week or hold at 102.5% until you can get all the reps in? How's the back feeling these days?</div>
Thanks Bax!

The back is doing great. Thanks so much for asking! I've been seeing a DO/chiropractor who has employed not only chiropractic treatment, but also massage therapy as well. It seems to have done the trick - we'll see how things go from here.

I'm actually going to make the decision on next week's load level at the end of this week. My golden rule as far as progressing (I think I may have said before) is that if I get at least 50% of the required sets in at a given load level without clustering, I'll progress the load the next time I do that rep/set scheme for that particular exercise. As of right now, I'd progress to 105%. BUT - if I'm starting to feel CNS strain by the end of the week, I may choose to stay at 102.5%. I'd honestly like to push this cycle out for a few more weeks before my next fun cycle, which will be a complete deviation from anything I've ever done before.

I think Mike Metzer would be proud...
 
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(_tim @ Apr. 02 2008,10:07)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> I'd honestly like to push this cycle out for a few more weeks before my next fun cycle, which will be a complete deviation from anything I've ever done before.

I think Mike Metzer would be proud...</div>
Oh S@@T,  JUST WHEN US LITTLE GUYS WERE STARTING TO HAVE FUN,  THE BIG BOYS HAVE TO COME OUT AND PLAY!!
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Glad to hear the back is doing well.
 
You know, I love creating cycles - and my next one is just gonna be crazy fun. I think triples are my bread and butter - this routine is amazing. BUT - I think a break from the bread and butter is a very good thing from time to time.

As you said, Bax - it's time to play. I'm nowhere near a big boy - but I'd be lying if I said that next cycle is about anything less than new maxes and seeing just how far this body of mine will go toward becoming one.
 
<div>
(_tim @ Apr. 02 2008,09:35)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sumo Deads: WU: 135 x 5
2 x 12 @ 265 - The last set was clustered 10-2. I was completely out of breath</div>
Yeah, I've often felt that high rep deads are a remarkably aerobic exercise.
 
_tim

It was strange for me...when I progressed from 15's to triples I thought it was amazing.  Truly it is in regards to load progression and fatigue management.  For some reason though, in my 2nd cycle, when I tried to do an entire cycle of triples...things went bad for me.  Even with RUSS's guidance, and stating about 80% of my max weights, I puttered out very quickly.  I actually never made it BACK to my PREVIOUS maxes from the original cycle.  I'm not saying this will happen to you at all, it could have been a number of things...but for me it worked better better when higher rep work preceded it.

edit - spelling errors (is there a spell check?)
 
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(soflsun @ Apr. 02 2008,20:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">edit - spelling errors (is there a spell check?)</div>
Not really. Mainly the other posters just make fun of your spelling and grammar...
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<div>
(_tim @ Apr. 02 2008,10:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You know, I love creating cycles - and my next one is just gonna be crazy fun. I think triples are my bread and butter - this routine is amazing. BUT - I think a break from the bread and butter is a very good thing from time to time.

As you said, Bax - it's time to play. I'm nowhere near a big boy - but I'd be lying if I said that next cycle is about anything less than new maxes and seeing just how far this body of mine will go toward becoming one.</div>
Tim, sometimes I think you have more fun creating cycles than I do, and that is saying a lot! Russ, TR and you got me into the triples, and I really enjoy them!

What will the next cycle look like?
 
Let's see....

First, TunnelRat's:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Yeah, I've often felt that high rep deads are a remarkably aerobic exercise.</div>

You know, it makes sense - it's a whole body exercise, bottom line. Add a medium-sized load to it and you have a very good aerobic/anaerobic activity!

Now soflsun...
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It was strange for me...when I progressed from 15's to triples I thought it was amazing. Truly it is in regards to load progression and fatigue management. For some reason though, in my 2nd cycle, when I tried to do an entire cycle of triples...things went bad for me. Even with RUSS's guidance, and stating about 80% of my max weights, I puttered out very quickly. I actually never made it BACK to my PREVIOUS maxes from the original cycle. I'm not saying this will happen to you at all, it could have been a number of things...but for me it worked better better when higher rep work preceded it.</div>

This is actually my 2nd cycle of triples. Granted, my first cycle ended earlier than I would have wanted, but regardless, this cycle in some ways has been far more productive based on lessons learned the first time around. Though I haven't posted when it's happened, I've hit PR's a couple times - and I'm not done yet. I hate to hear that your second cycle didn't go well, soflsun. Was that when you were EXCLUSIVELY doing 3's? I remember you doing that at one point. That may have put a tremendous amount of stress on your CNS - and shut you down. I dunno - but the one thing I've found is that it's the varied rep schemes that make it all work for me. If there's anything I could do to help you in terms of making a suggestion or two, let me know. Russ is the guru, don't get me wrong - but if maybe I could add to what he told you, that may help.
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And colby:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">What will the next cycle look like?</div>

It's going to be a rest-pause cycle that incorporates some Metzer ideas, some Mahler ideas, and my own thoughts on the matter. I'll post details soon - it's close to done, and I honestly cannot wait to try it out.


Guys, thanks for all the feedback! Much appreciated!
 
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