_tim's Log

That's amazing Tim!
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Thanks for suffering that session; it's all in the name of science - and in seeing just how weak I really am by comparison!
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Is there any kind of technique that you use for these things? What do you do with your legs? What do you do with your free arm? Do you consciously try to stop your body rotating using forearm strength?

Big congrats on the PR too.

OK, another challenge: what kind of load can you chin with for a max single (supinated grip)? Any idea? I'll be able to relate to this a bit more.
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(Lol @ Apr. 14 2008,11:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Is there any kind of technique that you use for these things? What do you do with your legs? What do you do with your free arm? Do you consciously try to stop your body rotating using forearm strength?

Big congrats on the PR too.

OK, another challenge: what kind of load can you chin with for a max single (supinated grip)? Any idea? I'll be able to relate to this a bit more.
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You're very welcome, Lol! It was fun!

I actually asked slapz a while back how he did these, and I follow suit (I think). I have tattoos on my forearms right in the smack dab middle - so with the free arm, I grab my forearm such that my thumb is just above my tattoo. I'd say that's just slightly above the midpoint between my wrist and elbow. I bend my legs and cross my feet - not sure why. It just sorta happens that way. As to the rotation during the rep - no, I don't consciously try to prevent it; for some reason with a supinated grip, there's but a tiny bit of rotation throughout the rep.

My chin max has no doubt changed this cycle. Tell you what - I'll do a CG chins test on Friday - same thing as this morning, with singles. That should be just as fun!

Thanks for the compliments!
 
Push @ 107.5% Day 1

ATG Squats: WU: 135 x 10; 185 x 5; 225 x 4; 265 x 3
3 x 3 @ 295 PR; 5 x 3 @ 275 - My form started to break down a bit in that third set, so I decided to not be stupid this time, and I reduced to 275 and went until form started to break down again. After that 8th work set, I was done. I did some running with my wife last night, and though my legs didn't feel fatigued, I could tell based on my reduced endurance this morning that the cardio definitely had an effect. All in all, I'm not unhappy about the squat effort in any way. I've never lifted 295 ATG, so that's a good accomplishment, seeing as I did so in sets of 3.

Standing Press: WU:95 x 10; 110 x 3
4 x 6 @ 120 - Sets 3 and 4 were clustered 4-2. For 6's, I'm at a plateau with this exercise.

I'm going to wrap this cycle up after next week (at 110% RM) instead of pushing that extra week (to 112.5%). I'm starting to feel a tiny bit of CNS strain, but not enough to end after this week. This has been an amazing cycle, and I'm very happy with my progress. And I must admit, I cannot wait for my next cycle!
 
Thanks, FF!

You know, I'm thinking the final week of this cycle will be a great time to try for a few new single PR's, so I'm changing my plan for the rest of the cycle....

After Friday's session, the 3's will stop except for use in warmups for a while. Next week I'll return to one of my very favorite passtimes........ SINGLES!

I'm gonna see just where I am - starting with the CG Chin test on Friday for Lol. Max deadlift, max standing press, max ATG squat, max bench, max SA Chin, max BB Rev Grip Row, max power clean. Every exercise except MG Chins - because training for a single makes little sense to me. That's more suited to a multi-set orientation so both arms can be worked evenly. So as to do this right, I'll stretch over 2 weeks, doing one exercise per day (except in the case of power cleans, which I'll group with SA chins) - 3 next week, 3 the following week.

If there be CNS strain, let it be from max lift attempts. That's a great way to end this cycle.
 
Singles, Day 1: Chins, Power Cleans

A little late...... But happy with the results.

Chins:
BW x 5
+25 x 3
+45 x 2
+65 x 2
+80 x 2
+95 x 1 PR
+100 x 1 PR

I tried +102.5 and got a half rep. Still, those last two sets were PR's, and that's fun. I rounded out the effort by doing 8 super slow clavicle chins. Fun stuff!

Power Cleans:
95 x 5
115 x 3
135 x 2
155 x 2 PR
2 x 2 @ 135 WITH HOOK GRIP!

I basically went until form completely broke down, which was at 155. That's the most I've ever attempted for this exercise, so I'm pleased about the fact that I was able to do 2 reps, even if they were ugly. When I started this cycle, I could do maybe 3 reps with 95 pounds. I'd say doing multiple sets at 135 with decent form is quite a nice bit of growth for the cycle.

I ended the workout with 4 minutes of HIIT work, Tabata style - :20 sprint, :20 rest.
 
Really amazing how well this stuff works if you stay dedicated, even as natural lifters!  Your PR's and progress are truly great...just be careful with all the havy weights in the coming week not to overdo anything just for the sake of a number.  Remeber, there will be more cycles
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 But kick some butt too!
 
Thank you so much, guys. I'm extremely happy with my strength gains over the past couple months.

soflsun, you make a great point - overreaching and getting injured is far from worth it for the sake of a number. I'm going to do my squat work tomorrow, and I'll be mindful of that fact.
 
Singles - ATG Squats

Just so there's no question about what follows, let me explain how I determine a rep to be a valid ATG rep (this is how I've viewed my ATG workouts all cycle). The descent is straight vertically with little or no horizontal movement (hip/knee). The descent ends when the calves touch the hamstrings. The ascent is again straight vertically, and there cannot be a break forward at the waist; the core MUST remain solid. So - in my mind there are two potential points where I would call an attempt a miss: when the calves don't touch the hamstrings, and when the core breaks form and the whole thing (in the words of TunnelRat) becomes a heavy good morning. If either of those two behaviors occur, the attempt is not counted as a rep.

Now then. My previous squat max was 300 lb - but that was not with strict ATG form.

WU: 135 x 10; 185 x 5; 225 x 3

285 x 1
305 x 1
315 x 1
325 attempt - got below parallel but not all the way in the hole. the ascent was straight.

reset form: 275 x 3 STRICT

305 x 1 STRICT
315 x 1 STRICT

...and just to see how cooked I was... 225 x 4, again with very strict form. Yes, I was done.

So, I was right about my ATG max being 315 (new PR!) - but the thing is, I think it actually may be a bit higher. I hit that second 315 rep AFTER several other heavy reps. Who knows what would have happened had I truly gone for that rep at 325. In my gut, I know I would have gotten it - but, at the time, I questioned it as my hips went below parallel, and ended the attempt. Next cycle I'll have the chance to truly push this number - safely. As I said last night, no number is worth an injury to me.

For now, I'm happy with what I accomplished this morning.
 
Tim, that's very interesting re the chins. I think I can do 1 rep with bw +100lb but there's not a hope that I can do anywhere near even one single-arm chin. I am thinking of trying some negative s-a chins at the end of this cycle. My grip is strong enough to hang on for a good while now but I'm not convinced I could even lower my bw under any sort of control. We'll see...

Great to see your squats are coming up too. Well done that man.

My personal take on 1RM PR attempts is that your form may not be A1. That's OK by me as long as range of motion/depth is correct and you are still in the safe zone (ie. under control). It's easier to keep your form good during other PR attempts (like 5RMs) because you are lifting sub-maximally and so form may not start to suffer until near the end of the set. If you can do all reps with perfect form then I wouldn't really say it was a max lift.

Last night I got a new 15RM for front squats with good form but I'm pretty sure I could have made it to 18 reps with form starting to suffer (although the depth would have been good and the weight would have gone up); I stopped at 16 reps. So, although I'm putting it down as a new 15RM lift, in reality my current 15RM load should be slightly higher.

That's just how I feel about it.
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Thanks Lol -

On the chins - I agree; I'm honestly not sure why I'm able to do the SA chins as I am. I've questioned this so much that almost every time I'm in the gym, I try a few reps with bodyweight just to see if it's an anomaly, and every time I'm successful. Kinda strange.

On the squat effort - I only said what I did because I specified the reps as &quot;ATG&quot; and that dictates a very specific form. Had I not, that 325 would have absolutely counted. I truly appreciate your perspective, however - thanks so much for writing your take on the matter.
 
Singles - Bench Press

WU: 135 x 15; 185 x 5; 225 x 3

245 x 2
255 x 1
265 x 1
275 x 1 PR!
285 x 1 - assisted by spotter at mid-rep

Step down..... 185 x 12 SLOWWWWWW

Tabata - elliptical 4:00 (:20/:20) - I did a moderate warmup of 2:00, and a cool down of 3:00.

New goal: Bench Press 305 unassisted by the end of the year. 30 pounds in a tad over 7 months seems more than doable. I'd love to destroy that number.

All in all, happy with the 275, but I truly want more. Bench is not one of my stronger lifts, so I guess I can't complain. My copy of Starting Strength arrived yesterday, so I'm very much looking forward to reading the 2nd edition! (I love the 1st edition!) I'm hoping coach might have put a few new pointers in there for bench that I can use!
 
Great bench work Tim! We both have the same goal for bench. I can't seem to progress as well in upper body lifts as I can for lower body but I think that's quite common. If I can keep pace with you I'll be happy. I'd love to catch Quad on bench but I think that's a good few years away.

I got my 2nd Ed. SS out today again. It really is a great book.
 
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(_tim @ Apr. 23 2008,9:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">325 attempt - got below parallel but not all the way in the hole. the ascent was straight.
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reset form: 275 x 3 STRICT

305 x 1 STRICT
315 x 1 STRICT
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Workin' like a horse -- good job!!
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Tim, your bench strength has skyrocketed as we were on an even pace last year. My last RM was 235, and now you are lifting 275 - 285 lbs! Tell me what your secret is! If I call now, do I also receive a copy of success kit for a friend of mine? Seriously, good lifting man!
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Wow - thanks guys!

Lol:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">If I can keep pace with you I'll be happy. I'd love to catch Quad on bench but I think that's a good few years away.
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Lol, there is not a question in my mind that you'll keep pace. I'd be surprised, in fact, if you didn't hit the 300+ bench before I did. Catching up to quad would be amazing - but I agree, that's years away.

colby:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tell me what your secret is! If I call now, do I also receive a copy of success kit for a friend of mine?
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Supplies are limited! Call now!
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Seriously, the strength gains are 100% due to the two cycles of triples I did. Doing 10 heavy sets of 3 was the key.
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Now, the workout from today....

Singles: BB Rev Grip Row

We spent the weekend at Splash Lagoon in PA with the kids. I was a tad bit concerned that I didn't have much in the tank today...

WU: 95 x 12; 135 x 5

155 x 2; 175 x 2; 195 x 2

205 x 1
215 x 1
225 x 1
230 x 1
235 x 1
240 x 1 PR!

I decided not to go for the 245 lift - 240 was a massive struggle. I'll take that as a PR!

After that, I did some SA Chin work to further fatigue both my back and my biceps. I did 6 reps on each arm, alternating as I went. I did them with 2-3 second breaks in between each rep, and used the neutral grip bar. Lol - in case you read this, my body rotated like crazy using that grip. I know you were curious about it.

Then, I ended the whole thing with 4 minutes of Tabata work on the elliptical machine.

All in all, a much better workout than I expected.
 
wow tim!  you are a very strong guy.  great training lately, glad to see all the hard work paying off in such a big way!

- edit - might go without saying, but I would've counted (and touted) that 325 &quot;attempt&quot;!
 
Thank you so much, FF!

You know, I very seriously considered counting that 325 attempt, but felt it would have been misleading and perhaps dishonest. Depending on what board you read, or what strength coach decides to go on a tirade about squat form, you either see that a &quot;full&quot; squat and an &quot;ATG&quot; squat are one in the same, or that they are polar opposites. Some consider the &quot;PL Squat&quot; and the &quot;Olympic Squat&quot; to be one in the same, others again feel that they are polar opposites. So - for the simple reason that I wanted a true representation of what I understood to be an ATG Squat, and my best attempt at it, I decided not to count that 325.

In due time, I'll do 325, and 335, and 345....... ATG.
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