_tim's Log
- Thread starter _tim
- Start date
_tim
Well-Known Member
RP: Bench
Very rushed, hence the result.
[WU:
135 x 15;
185 x 8;
205 x 3;
225 x 2]
5, :45 @ 235
No good. Firstly, I couldn't use the power rack, and didn't have enough time to wait for it. Secondly, I rushed my warm up sets. I started my work sets way too soon. I'll try again on Friday; Squats will be tomorrow.
I ended the workout with Tabata on the elliptical machine, 4:00/2:00 cd.
One thing I'm going to do - I'm going to deviate from the Mahler setup a bit more and do all of my primary exercises in the same week, then alternate the secondary exercises each week. So - bench and squats would be Mondays, and deads and standing presses would be Fridays. I think I'll respond better to that setup. I'll start next week; my bench could use the extra work.
Very rushed, hence the result.
[WU:
135 x 15;
185 x 8;
205 x 3;
225 x 2]
5, :45 @ 235
No good. Firstly, I couldn't use the power rack, and didn't have enough time to wait for it. Secondly, I rushed my warm up sets. I started my work sets way too soon. I'll try again on Friday; Squats will be tomorrow.
I ended the workout with Tabata on the elliptical machine, 4:00/2:00 cd.
One thing I'm going to do - I'm going to deviate from the Mahler setup a bit more and do all of my primary exercises in the same week, then alternate the secondary exercises each week. So - bench and squats would be Mondays, and deads and standing presses would be Fridays. I think I'll respond better to that setup. I'll start next week; my bench could use the extra work.
_tim
Well-Known Member
<div>
(colby2152 @ Jun. 10 2008,11:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your bench can use not only the extra work, but the power rack itself. Lifting is a mental game, and you need to be in the right state of mind, and state of surroundings to lift well. Keep up the good work as always.</div>
That is so very true, colby. Thank you - I flat out lose the mental aspect of my training when I rush. Honestly, looking back, I should have just beaten the snot out of myself with Tabata and hit the showers. You can't honestly screw up structured torture.
(colby2152 @ Jun. 10 2008,11:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your bench can use not only the extra work, but the power rack itself. Lifting is a mental game, and you need to be in the right state of mind, and state of surroundings to lift well. Keep up the good work as always.</div>
That is so very true, colby. Thank you - I flat out lose the mental aspect of my training when I rush. Honestly, looking back, I should have just beaten the snot out of myself with Tabata and hit the showers. You can't honestly screw up structured torture.
_tim
Well-Known Member
RP: Squats
I love squats. Yes, yes I do.
[WU:
135 x 10;
185 x 8;
205 x 5;
225 x 3;
245 x 3;
265 x 3]
10, 1:00 @ 285
The last maybe 4 reps just felt amazing. Now, about an hour and a half later, my legs feel sooooo much different than even after a heavy 10 x 3. It's hard to explain really, but my legs feel firmer without any sort of muscle soreness. I can't wait to see how this routine affects me as the time intervals decrease!
Very cool stuff.
I love squats. Yes, yes I do.
[WU:
135 x 10;
185 x 8;
205 x 5;
225 x 3;
245 x 3;
265 x 3]
10, 1:00 @ 285
The last maybe 4 reps just felt amazing. Now, about an hour and a half later, my legs feel sooooo much different than even after a heavy 10 x 3. It's hard to explain really, but my legs feel firmer without any sort of muscle soreness. I can't wait to see how this routine affects me as the time intervals decrease!
Very cool stuff.
_tim
Well-Known Member
<div>
(BAX67 @ Jun. 11 2008,10:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I suppose as those rest times decrease you're going to be chanting "I love squats. Yes,yes I do!!"
</div>
Without question, Bax. Though honestly, it will be a fairly muffled chant as I doubt I'll be able to breathe.
(BAX67 @ Jun. 11 2008,10:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I suppose as those rest times decrease you're going to be chanting "I love squats. Yes,yes I do!!"
Without question, Bax. Though honestly, it will be a fairly muffled chant as I doubt I'll be able to breathe.
_tim
Well-Known Member
Upper Body Fun!
Pendlay Rows:
[WU:
95 x 10;
115 x 10;
135 x 8;
155 x 5;
175 x 4]
7 x 3 @ 185
I'm not sold on this lift, so I decided to do triples until I felt like I got it, and could sorta make a decision on it. I get it now - but I think I may move away from it and start developing something else. I'll give it 2 more weeks and see how I feel.
CG Chins:
BW x 10;
BW + 25 x 5;
BW + 35 x 4;
BW + 45 x 3;
BW + 55 x 2;
BW + 65 x 1 + 1/2/SH;
BW + 70 x 1 + SH-D
Let me explain those last two sets. The +65 set I did one rep, then from the hang went up until my elbows were at 45 degree angles and held it until I couldn't anymore, then lowered myself to about a 7 count. The last set, from the top of the rep, I moved into that 45-degree hold position and stayed there, again, until I couldn't hold it, then lowered to about a 5 count. I made a decision in regard to the cycle - I'm going to do at least 1 chin-oriented exercise (CG/MG/SA) per week. My biceps are impossible to develop, and taking away the chin work I was doing last cycle has made a noticeable strength difference to the negative. So - along with changing the whole orientation of the schedule of the cycle, I'm also mandating at least 1 strength-specific chin set per week.
In other news, my legs are sore today. I decided to skip Tabata to rest them.
Pendlay Rows:
[WU:
95 x 10;
115 x 10;
135 x 8;
155 x 5;
175 x 4]
7 x 3 @ 185
I'm not sold on this lift, so I decided to do triples until I felt like I got it, and could sorta make a decision on it. I get it now - but I think I may move away from it and start developing something else. I'll give it 2 more weeks and see how I feel.
CG Chins:
BW x 10;
BW + 25 x 5;
BW + 35 x 4;
BW + 45 x 3;
BW + 55 x 2;
BW + 65 x 1 + 1/2/SH;
BW + 70 x 1 + SH-D
Let me explain those last two sets. The +65 set I did one rep, then from the hang went up until my elbows were at 45 degree angles and held it until I couldn't anymore, then lowered myself to about a 7 count. The last set, from the top of the rep, I moved into that 45-degree hold position and stayed there, again, until I couldn't hold it, then lowered to about a 5 count. I made a decision in regard to the cycle - I'm going to do at least 1 chin-oriented exercise (CG/MG/SA) per week. My biceps are impossible to develop, and taking away the chin work I was doing last cycle has made a noticeable strength difference to the negative. So - along with changing the whole orientation of the schedule of the cycle, I'm also mandating at least 1 strength-specific chin set per week.
In other news, my legs are sore today. I decided to skip Tabata to rest them.
_tim
Well-Known Member
RP: Bench/Squats
Bench:
[WU:
135 x 15;
185 x 5;
205 x 3;
225 x 3]
10, :45 @ 235
Step down: 135 x 18
My what a difference a few days make! On to the :30's.
Squats:
[WU:
135 x 10;
185 x 8;
225 x 3;
255 x 3]
10, :45 @ 285
Step down: 225 x 3
One more rep and the vomit would have flowed. My legs are still sore from my last squat effort, so this was a pure exercise in pain tolerance.
I'm pretty sure I won't be able to walk tomorrow.
Bench:
[WU:
135 x 15;
185 x 5;
205 x 3;
225 x 3]
10, :45 @ 235
Step down: 135 x 18
My what a difference a few days make! On to the :30's.
Squats:
[WU:
135 x 10;
185 x 8;
225 x 3;
255 x 3]
10, :45 @ 285
Step down: 225 x 3
One more rep and the vomit would have flowed. My legs are still sore from my last squat effort, so this was a pure exercise in pain tolerance.
I'm pretty sure I won't be able to walk tomorrow.
<div>
(_tim @ Jun. 13 2008,9:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Squats:
[WU:
135 x 10;
185 x 8;
225 x 3;
255 x 3]
10, :45 @ 285
Step down: 225 x 3
One more rep and the vomit would have flowed. My legs are still sore from my last squat effort, so this was a pure exercise in pain tolerance.
I'm pretty sure I won't be able to walk tomorrow.</div>
I LOVE SQUATS!! YES, YES I DO!! Nice lifting tim. That is pure punishment!
(_tim @ Jun. 13 2008,9:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Squats:
[WU:
135 x 10;
185 x 8;
225 x 3;
255 x 3]
10, :45 @ 285
Step down: 225 x 3
One more rep and the vomit would have flowed. My legs are still sore from my last squat effort, so this was a pure exercise in pain tolerance.
I'm pretty sure I won't be able to walk tomorrow.</div>
I LOVE SQUATS!! YES, YES I DO!! Nice lifting tim. That is pure punishment!
_tim
Well-Known Member
Thanks guys - it turned out that we went to the zoo the following day and I was forced to walk, many times carrying either of my two daughters. So, I had no time to be sore - and I actually think it helped my recovery.
RP: Bench/Squats
Perhaps ill-advised? Feeling like you're gonna vomit BEFORE a workout is never conducive to a good experience. I'm not sure if it was something I ate yesterday or what, but my whole body is not happy.
Bench:
[WU:
135 x 15;
155 x 5;
205 x 3;
225 x 3]
9, :30 @ 235
That last rep was a max effort lift, replete with not so great form. I didn't have a spotter, and didn't even try for the 10th rep. I'd rather get all 10 reps clean, repeating the time interval, than do 'em sloppy and get the reps in.
Squats:
[WU:
2 x 8 @ 135;
185 x 5;
225 x 3;
255 x 3]
5, :30 @ 285
I had a hip pointer that just did not want to go away during those warmups. The work reps felt so, so good (very strong coming out of the hole) - but I felt about as sick as I have for the past 5 years and stopped. Muscle fatigue happily had nothing to do with it - I know I could have gotten all 10 reps in clean, but didn't feel like puking in the gym. Knowing that, we'll try the interval again on next Monday.
All in all, despite feeling awful and not getting all my reps, I really liked the workout today. Feeling the way I did and STILL accomplishing what I accomplished is a success to me.
RP: Bench/Squats
Perhaps ill-advised? Feeling like you're gonna vomit BEFORE a workout is never conducive to a good experience. I'm not sure if it was something I ate yesterday or what, but my whole body is not happy.
Bench:
[WU:
135 x 15;
155 x 5;
205 x 3;
225 x 3]
9, :30 @ 235
That last rep was a max effort lift, replete with not so great form. I didn't have a spotter, and didn't even try for the 10th rep. I'd rather get all 10 reps clean, repeating the time interval, than do 'em sloppy and get the reps in.
Squats:
[WU:
2 x 8 @ 135;
185 x 5;
225 x 3;
255 x 3]
5, :30 @ 285
I had a hip pointer that just did not want to go away during those warmups. The work reps felt so, so good (very strong coming out of the hole) - but I felt about as sick as I have for the past 5 years and stopped. Muscle fatigue happily had nothing to do with it - I know I could have gotten all 10 reps in clean, but didn't feel like puking in the gym. Knowing that, we'll try the interval again on next Monday.
All in all, despite feeling awful and not getting all my reps, I really liked the workout today. Feeling the way I did and STILL accomplishing what I accomplished is a success to me.
_tim
Well-Known Member
<div>
(colby2152 @ Jun. 16 2008,9:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's not bad... maybe try repeating that workout again after your next Rows/Chins workout.
BTW, are you not doing deads?</div>
That's precisely what I'm doing, colby. I'll try it again next week.
To your deads question... Yes, I'm doing them - it's just that I finished off last week on the old schedule and deads weren't a part of the week. This week I'm starting the revised schedule of doing both RP workouts each week. Bench/Squats will be Mondays and Deads/Standing Press will be Fridays.
(colby2152 @ Jun. 16 2008,9:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's not bad... maybe try repeating that workout again after your next Rows/Chins workout.
BTW, are you not doing deads?</div>
That's precisely what I'm doing, colby. I'll try it again next week.
To your deads question... Yes, I'm doing them - it's just that I finished off last week on the old schedule and deads weren't a part of the week. This week I'm starting the revised schedule of doing both RP workouts each week. Bench/Squats will be Mondays and Deads/Standing Press will be Fridays.
_tim
Well-Known Member
I'm mighty sick, lads. As the day progressed on Monday, I got sicker and sicker - horrid sore throat, high fever, bad body aches. I've slept basically the past 2 days. I've gradually gotten a bit better, but I still have the body ache, I can't talk and have a tremendous sore throat - so much so that I've eaten all but about half a bowl of soup in 3 days.
I'm hoping to get back to the gym this week, but unless I can start eating again, it makes little sense for me to be working out.
I'm hoping to get back to the gym this week, but unless I can start eating again, it makes little sense for me to be working out.
<div>
(_tim @ Jun. 18 2008,12:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm mighty sick, lads. As the day progressed on Monday, I got sicker and sicker - horrid sore throat, high fever, bad body aches. I've slept basically the past 2 days. I've gradually gotten a bit better, but I still have the body ache, I can't talk and have a tremendous sore throat - so much so that I've eaten all but about half a bowl of soup in 3 days.
I'm hoping to get back to the gym this week, but unless I can start eating again, it makes little sense for me to be working out.</div>
At least you are in the beginning of your program. Restart this weekend or next week. Hope you feel better soon pal!
(_tim @ Jun. 18 2008,12:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm mighty sick, lads. As the day progressed on Monday, I got sicker and sicker - horrid sore throat, high fever, bad body aches. I've slept basically the past 2 days. I've gradually gotten a bit better, but I still have the body ache, I can't talk and have a tremendous sore throat - so much so that I've eaten all but about half a bowl of soup in 3 days.
I'm hoping to get back to the gym this week, but unless I can start eating again, it makes little sense for me to be working out.</div>
At least you are in the beginning of your program. Restart this weekend or next week. Hope you feel better soon pal!