_tim's Log
- Thread starter _tim
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_tim
Well-Known Member
quaddancer - That's precisely what has happened to me lately. I feel kinda off and hit big numbers when I load up the bar. Weird. Your bench number is tremendous - I hope I can close in as the year goes on.
Lol - Thanks, and.....................
DEAL. I'll dream big.....
The new goals....
Bench: 305
ATG Squats: 405
Deads: 505
You plan on repping with 450, me lad? I'll make you a deal... The day you plan on doing so, I'll fly to wherever you are and spot 'ya. I have a few years to save up, right?
Lol - Thanks, and.....................
DEAL. I'll dream big.....
The new goals....
Bench: 305
ATG Squats: 405
Deads: 505
You plan on repping with 450, me lad? I'll make you a deal... The day you plan on doing so, I'll fly to wherever you are and spot 'ya. I have a few years to save up, right?
TunnelRat
Active Member
<div>
(_tim @ Apr. 29 2008,9:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You plan on repping with 450, me lad? I'll make you a deal... The day you plan on doing so, I'll fly to wherever you are and spot 'ya. I have a few years to save up, right?
</div>
I dunno, the way Lol keep progressing you may rack up some frequent flyer miles...
(_tim @ Apr. 29 2008,9:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You plan on repping with 450, me lad? I'll make you a deal... The day you plan on doing so, I'll fly to wherever you are and spot 'ya. I have a few years to save up, right?
I dunno, the way Lol keep progressing you may rack up some frequent flyer miles...
I'm about to hit my gym in a minnit and try the bench again...335 stopped me last w.o. - it comes and goes with no perceptible rhyme or reason.
But when you're MY age, you have a built in excuse.
edit: got it, a bit sloppy, but it's late in the day too. See? I got palenty of 'scuses!
But when you're MY age, you have a built in excuse.
edit: got it, a bit sloppy, but it's late in the day too. See? I got palenty of 'scuses!
_tim
Well-Known Member
You got 335 on bench last night, quad? That's fantastic!
Singles - Sumo Deadlift
WU: 135 x 10; 225 x 5; 275 x 3
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1 PB!
Step-down - 225 x 10
Aside from the PB, there's another thing I can be quite happy with - I didn't use straps until I did my 405 pull (THANK YOU SA CHINS!). I think I could have pulled 435 - but I felt good with 425 so I'll leave the next PB's for my next cycle.
A guy who I see from time to time in the gym gave me something of a challenge as I was getting ready for work. He said, "Next time, I want to see you pull 450".
Challenge accepted. 450 by 9/30/2008.
Singles - Sumo Deadlift
WU: 135 x 10; 225 x 5; 275 x 3
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1 PB!
Step-down - 225 x 10
Aside from the PB, there's another thing I can be quite happy with - I didn't use straps until I did my 405 pull (THANK YOU SA CHINS!). I think I could have pulled 435 - but I felt good with 425 so I'll leave the next PB's for my next cycle.
A guy who I see from time to time in the gym gave me something of a challenge as I was getting ready for work. He said, "Next time, I want to see you pull 450".
Challenge accepted. 450 by 9/30/2008.
_tim
Well-Known Member
Honestly, I go based on how I feel, colby - and it sorta varies from exercise to exercise. I did a couple super light sldl's to stretch out my hamstrings and lower back, then started my rep progression. I go from set to set based solely on feel - that's how I determine how to progress the load, and how many reps I should shoot for.
That's also why I love doing these so much - because it goes based on feel, I believe that the whole workout is optimized.
That's also why I love doing these so much - because it goes based on feel, I believe that the whole workout is optimized.
<div>
(_tim @ Apr. 30 2008,10:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Honestly, I go based on how I feel, colby - and it sorta varies from exercise to exercise. I did a couple super light sldl's to stretch out my hamstrings and lower back, then started my rep progression. I go from set to set based solely on feel - that's how I determine how to progress the load, and how many reps I should shoot for.
That's also why I love doing these so much - because it goes based on feel, I believe that the whole workout is optimized.</div>
Yeah, that's the way I do it as well... just trying to unlock the success kit of the latest PR machine!
(_tim @ Apr. 30 2008,10:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Honestly, I go based on how I feel, colby - and it sorta varies from exercise to exercise. I did a couple super light sldl's to stretch out my hamstrings and lower back, then started my rep progression. I go from set to set based solely on feel - that's how I determine how to progress the load, and how many reps I should shoot for.
That's also why I love doing these so much - because it goes based on feel, I believe that the whole workout is optimized.</div>
Yeah, that's the way I do it as well... just trying to unlock the success kit of the latest PR machine!
You're catching me fast Tim...deads only 10lbs to go, but we're matched right now on my cut. I'd hit 345 for bench once this year clean enough but not since. Nice to have your company, Lol, Tot and the gang. It's all relative anyway. Sad that Lol has to go under the knife; it was getting to be fun. We come and go, don't we?
_tim
Well-Known Member
<div>
(quadancer @ Apr. 30 2008,4:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nice to have your company, Lol, Tot and the gang. It's all relative anyway. Sad that Lol has to go under the knife; it was getting to be fun. We come and go, don't we?</div>
quad - I had as a goal getting to the same levels you, Tot, Lol, slapz and liege play (or played) at since I arrived here. Lately, I've been watching Bax and fearfactory skyrocket their numbers and hoped to keep pace. The absolute best thing about this board is gaining the knowledge to do all the above.
As far as Sir Lol is concerned, he's proven in the past that cancer does little more than slow him for a short while, so it's my expectation that our little party shall continue way before the end of the year. I hope that as a community, we can help him as much as he's helped us - and ultimately get him way past his goals for the year DESPITE the operation.
(Lol @ Apr. 30 2008,9:08)
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great PR on the deads Tim. Keep working on your grip and you won't be needing your straps to lift 450 either.</div>
Thank you, sir! As always, I'll heed your advice and see how much I can lift by the end of the year bare-handed.
(quadancer @ Apr. 30 2008,4:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nice to have your company, Lol, Tot and the gang. It's all relative anyway. Sad that Lol has to go under the knife; it was getting to be fun. We come and go, don't we?</div>
quad - I had as a goal getting to the same levels you, Tot, Lol, slapz and liege play (or played) at since I arrived here. Lately, I've been watching Bax and fearfactory skyrocket their numbers and hoped to keep pace. The absolute best thing about this board is gaining the knowledge to do all the above.
As far as Sir Lol is concerned, he's proven in the past that cancer does little more than slow him for a short while, so it's my expectation that our little party shall continue way before the end of the year. I hope that as a community, we can help him as much as he's helped us - and ultimately get him way past his goals for the year DESPITE the operation.
(Lol @ Apr. 30 2008,9:08)
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Great PR on the deads Tim. Keep working on your grip and you won't be needing your straps to lift 450 either.</div>
Thank you, sir! As always, I'll heed your advice and see how much I can lift by the end of the year bare-handed.
_tim
Well-Known Member
Well everybody, time for a bit of rest. I didn't do my singles sets for Standing Press, but looking back, I pretty much established those upper levels during the cycle.
I'm going to be INSANELY busy at work next week, so this comes at a good time. When I have a spare moment, I'll lay out my next experiment that, as I look at it, may last two to three times as long as my previous cycles.
I'm looking to kick this next round of strength training off on 5/12.
I'm going to be INSANELY busy at work next week, so this comes at a good time. When I have a spare moment, I'll lay out my next experiment that, as I look at it, may last two to three times as long as my previous cycles.
I'm looking to kick this next round of strength training off on 5/12.
_tim
Well-Known Member
Thanks Bax!
**********************************************
OK. So I feel like I finally know how I'm going to do this cycle. Please feel free to let me know what you think.
Know this - this is an experiment, just like roughly 99% of everything I've done thus far. It may work, it may not. I may burn out my CNS in two weeks time, maybe it'll carry me through the summer and perhaps close to the holidays. I have NO EXPECTATIONS - experiments, in my opinion, shouldn't.
So.....
Rest Pause Cycle Design
I've built the following after reading a TON of information from both the late Mike Mentzer and Mike Mahler, a strength/kettlebell instructor who writes for a few different sites. Mahler and I actually conversed a few times about RP training, and I now think I can take his approach and fit it to something I feel I can use.
I've grouped exercises as "primary" and "secondary":
Primary: (Bench, ATG Squats); (Sumo Deadlift, Standing Press)
Secondary: (Front Squats, Pendlay Rows); (Power Cleans, SA Chins)
My primary exercises are the core of what I believe to be those activities that build the body. Secondary exercises are those that do the same thing, but are those that I feel that I need to further develop. Secondary exercises carry the possibility of not following the same RP model in the beginning of the cycle. In that instance, I'll do 5x5 and maybe even some 10x3 work.
Within the parentheses are the exercises that I will do in each workout. Primary exercises will be alternated by week, and will be done on Mondays and Fridays. Secondary exercises will be done on Wednesdays - meaning they too will alternate each week.
I'm going to follow Mahler's progression for the most part, but will introduce Mentzer's "Heavy Duty" training approach as well. The basic gist here is doing sets of 10 HEAVY singles with differing amounts of time between reps. I'm going to begin with the 3-rep max for each of my primary lifts with 1:00 breaks between reps. The rule is that if I successfully get all 10 reps, I'll reduce the amount of rest between reps by :15.
The progression continues all the way down to :15 (1:00 - :45 - :30 - :15). At that point, if I'm successful at :15, I'll do Mentzer's progression - 4 reps with :10 breaks in between. The progression happens by workout. At successful completion of the 4 rep Mentzer punishment, I'll up the load by 10 pounds and start over at 1:00 breaks between reps.
I'm going to proceed with this workout as long as my CNS allows - meaning I'm not setting a week count target for the cycle. As the loads increase, I'm counting on sticking at the various time intervals for more than one workout. I think that's a given, and a necessary component to the success of the cycle.
The simple goal is strength. I anticipate size will be a benefit as well, but that's not the core goal.
HIIT will be used throughout the cycle for fat loss and some cardio work, but not with any specific frequency.
So that's it. Let me know what you think. The fun commences a week from today.
**********************************************
OK. So I feel like I finally know how I'm going to do this cycle. Please feel free to let me know what you think.
Know this - this is an experiment, just like roughly 99% of everything I've done thus far. It may work, it may not. I may burn out my CNS in two weeks time, maybe it'll carry me through the summer and perhaps close to the holidays. I have NO EXPECTATIONS - experiments, in my opinion, shouldn't.
So.....
Rest Pause Cycle Design
I've built the following after reading a TON of information from both the late Mike Mentzer and Mike Mahler, a strength/kettlebell instructor who writes for a few different sites. Mahler and I actually conversed a few times about RP training, and I now think I can take his approach and fit it to something I feel I can use.
I've grouped exercises as "primary" and "secondary":
Primary: (Bench, ATG Squats); (Sumo Deadlift, Standing Press)
Secondary: (Front Squats, Pendlay Rows); (Power Cleans, SA Chins)
My primary exercises are the core of what I believe to be those activities that build the body. Secondary exercises are those that do the same thing, but are those that I feel that I need to further develop. Secondary exercises carry the possibility of not following the same RP model in the beginning of the cycle. In that instance, I'll do 5x5 and maybe even some 10x3 work.
Within the parentheses are the exercises that I will do in each workout. Primary exercises will be alternated by week, and will be done on Mondays and Fridays. Secondary exercises will be done on Wednesdays - meaning they too will alternate each week.
I'm going to follow Mahler's progression for the most part, but will introduce Mentzer's "Heavy Duty" training approach as well. The basic gist here is doing sets of 10 HEAVY singles with differing amounts of time between reps. I'm going to begin with the 3-rep max for each of my primary lifts with 1:00 breaks between reps. The rule is that if I successfully get all 10 reps, I'll reduce the amount of rest between reps by :15.
The progression continues all the way down to :15 (1:00 - :45 - :30 - :15). At that point, if I'm successful at :15, I'll do Mentzer's progression - 4 reps with :10 breaks in between. The progression happens by workout. At successful completion of the 4 rep Mentzer punishment, I'll up the load by 10 pounds and start over at 1:00 breaks between reps.
I'm going to proceed with this workout as long as my CNS allows - meaning I'm not setting a week count target for the cycle. As the loads increase, I'm counting on sticking at the various time intervals for more than one workout. I think that's a given, and a necessary component to the success of the cycle.
The simple goal is strength. I anticipate size will be a benefit as well, but that's not the core goal.
HIIT will be used throughout the cycle for fat loss and some cardio work, but not with any specific frequency.
So that's it. Let me know what you think. The fun commences a week from today.