_tim's Log

Thanks Bax!

Muscle Rehab, Day 2

Squats, how I have missed you so...

135 x 12;
185 x 8;
205 x 8;
225 x 6;
245 x 3;
255 x 3; - kinda looked and felt like good mornings...

Then, remember a while back, me talking about a version of squats that a coach called "Hole" squats? You basically descend into the hole, and rep between the bottom of the hole and just below parallel.

Yeah, I rounded out the day with a single set of 8 at 135. Pure evil.

Tabata not required this time...

Ok. So despite that last set of 3, I'm pretty happy with where my squats are. I did lose a noticeable amount of strength, particularly in my hips and low back - heck, my whole core - but my upper leg strength seems to be at about 85%.
 
I'm tryin', FF!

Muscle Rehab Day 3 - Back Party II

The DOMS in my lower body are great today! Thank you, squats!

OK - so when I did my last triples cycle, I was amazed at how much strength I'd gained in my biceps. I lost a bunch of that strength in the RP cycle simply because I didn't work my arms that much, and the compound work I did didn't pick up the bicep slack.

Today, I felt as though I'd lost every bit of that strength gain in my biceps from that triples cycle. The result was two-fold: I switched in some Dr. Squat inspired metabolic work instead of Tabata, and have cemented in my head the layout of the new cycle. That cycle will begin the week of the 25th - the week I turn 32! Next week will be another rehab week; I can only get 4 workouts in both this week and next due to the fact that I'm taking my wife and kids south for a few days. We're headed for the Georgia Aquarium and Atlanta Zoo. If any of you are locals in the Atlanta area and there's something fun to do, I'd sure appreciate some info.

On to the workout... Back Party II!

Chins: BW x 10
Mixed Grip Chins - R: BW x 6
Mixed Grip Chins - L: BW x 4
Pullups: BW x 3+SH

BB Rev. Grip Row:
115 x 8; 135 x 7; 145 x 5+SH; 155 x 4; 165 x 3 x 2 (2 sets) - My grip strength became an issue the last 3 sets. My form was a bit suspect as well.

Metabolic...

V Cable Chins: 30 x 40; 35 x 40 - SUPER slow on the concentric part of the lift (~ a 4 count); normal eccentric speed. I should have started with the 35 and then moved to 40, but the 80 total reps did the trick. I attempted a Chin set after those sets and managed to get 1 rep.

Mission accomplished.
 
Muscle Rehab, Day 4

Standing Press:
95 x 10;
105 x 6;
115 x 4;
125 x 3;
130 x 2

Not great but not awful.

Deads (mostly a form check):
135 x 12? 13? 14? Lost count.
225 x 6;
275 x 3

Yeah - I wanted to hit these at least once this week, but my legs are still sore as hell so I used it as an opportunity for a form check.

I finished up with some light stiff-legged deads for a good stretch, and some light cardio simply to get my legs moving.

Have a great weekend everyone!
 
Muscle Rehab, Day 5 - Bench

135 x 15;
165 x 10;
185 x 7;
205 x 4;
215 x 2;
205 x 3;
215 x 2;
205 x 5;
215 x 2;
235 x 2 (negatives)

Aside from having a spotter on the last set who didn't have a clue how to spot negavtives, I'm happy with the sets. There was no real thought behind flip-flopping between 205 and 215 other than testing my ability to adjust to the changing loads.
 
Muscle Rehab, Day 6 - Squats

135 x 12;
185 x 8;
225 x 8;
255 x 4;
265 x 3;
275 x 2;
225 x 5

*time*

Felt good - form was just about where I want it to be for the heavier parts of the cycle. I'm beyond glad that I've done these "rehab" sessions; it's helped me to see how best to program the cycle loads. Unlike other cycles, I feel like I'm ready for this one. We'll see how the back feels tomorrow.
 
New Cycle!

OK - so the summarize, this will be a triples+RP cycle, spanning 8 weeks of triples work and maybe 3 weeks of RP work. The layout of the triples work is a-la Russ (In Russ I trust):

10 x 3; 4 x 6; 2 x 12

This time around, I'm not going to increment by percentage - I'm basically incrementing by a set load each week. The same basic rules apply: loads do not progress when at least half the sets at each rep range cannot be done without clustering. Also, bad form reps don't count. Lastly, the 12's will fall off when they need to, probably about 6 weeks in. What does that mean? It means that I expect to be dead after my 10x3 and 4x6 when the loads start to get kinda heavy. I can still remember certain lifts where the 10x3 compromised the 4x6. Good times await.

I'm doing the push-pull thing again, with the middle of the week being left open for Oly work, and extended Tabata work. So - the schedule looks like this:

Monday/Thursday: Push; Tuesday/Friday: Pull; Wednesday: Oly/Tabata

I'm using my standard core of lifts, and the same chin variation I did with the last cycle of triples I did. The other change is that I'm not going to alternate deads and cleans; deads will be done twice per week, within the confines of the cycle.

On to the workout:

Week 1, Day 1

Bench: [WU: 135 x 12; 165 x 8; 185 x 5]
10 x 3 @ 205

Squats: [WU: 135 x 8; 205 x 7]
4 x 6 @ 235

Standing Press:
2 x 12 @ 85 - clustered the second set 9-3. will progress.

All in all, based on the fact that I was huffing and puffing as I was, the magic of the triples fully beat the snot out of me this morning.

I do love this workout.
 
Week 1, Day 2 - Pull
Birthday Workout!

SA Chins: [WU: Reg. Chins @ BW x 5]
5 x 3 @ BW - Clustered like it was going out of style!  My grip strength is pathetic!  I decided to go with these out the gate, even if a 10x3 could not be had.  I know any amount of work on this lift, even with bodyweight, will yield results.  Speaking of, I'm sitting at about 198 pounds currently.

Deads: [WU: 135 x 10; 185 x 7; 205 x 4]
4 x 6 @ 235 - The might of the deadlift shows itself in strange ways; even at a meager 235 pounds, I got winded like I was running a marathon.  And, unfortunately, I had to strap up just 3 reps into the first set.

BB Rev Grip Row:
2 x 12 @ 135 - Clustered the second set 9-3.  I think a pattern is forming...

OK - so for the first workout of my 32nd year, progress.
 
<div>
(_tim @ Aug. 26 2008,10:43)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Birthday Workout!</div>
Hey, Happy Birthday Tim.
 
Happy Birthday tim. Your new cycle a'la Russ will have you cranking out reps in no time. Any big plans for for your big day?
 
Hey Bax!

My wife and daughters basically just let me have a nice, relaxing afternoon (I worked in the morning).  I cooked filet mignon on the grill for dinner, enjoyed a rather large quantity of gin and now am working...  Again.

Ain't it fun when no matter what you do, you can't escape work?  I am so looking forward to 9/12 - that's when one of my 3 jobs ends, and basically my dream job (one of the remaining two) kicks into full gear.

This promises to be a very interesting year.....

Along the way, I hope to set a few new PR's.  I'm still hoping for a 300 lb. bench single before year's end, and a 475+ lb. deadlift.  Both are very attainable.  We'll see.
 
Thanks Guys!

Week 1, Day 3 - Push

Standing Press: [WU:95 x 10; 105 x 5]
10 x 3 @ 115 - It is amazing to me that 115 can feel heavy....

Bench Press: [WU:135 x 10; 165 x 4]
(MESS!) 195 x 6, 5+1; 185 x 4; 175 x 5 - Um, I guess I missed on setting this load level.  I'm resetting to 175 for my next round of Bench 6's.  UGLY!

Squats: [WU: 185 x 5 (for stretching purposes)]
2 x 12 @ 205 - Finished the day strong!  I think Squat 12's are the worst punishment this workout offers.  Today's sets felt very metabolic, but I truly don't think it was enough volume to be so.
 
Happy Birthday Tim! How tall are you? I ask because I am a month away from 32, 6'4&quot; and 205 lbs. Give your log a little more interest for me. I love reading Lol and Totz's logs but I can't hang with those guys, yet.....
 
Hey rattle!

Thanks! I'm 6' 0&quot;, and presently just under 200 pounds - sounds like you and I are very similar in many ways! I hope that you'll be able to take something away from my log, be it ideas, benchmarks, whatever. I know I've learned so much just from the logs that the Tot's and Lol's of the world keep. I think that's one of the best things about this board - the ideas for different workout methodologies are everywhere, and the support for whatever you're doing will be there. Thanks so much for the post!
 
I will always read your log Tim. Every time I see 'SA Chins' listed in your exercises I rush out to my chinning bar, grab it and strain for all I'm worth. Then I weep openly!

I'm really looking forward to reading about your progress as you work towards your goals for deads and bench.
 
Week 2, Day 4

Oly/Tabata

Hang Cleans:

2 x 5 @ 95

Cleans:

1 x 2 @ 115;
1 x 5 @ 115;
1 x 2 @ 125;
2 x 3 @ 125;

empty bar work x a bunch (form was awful today)

Tabata (elliptical) 4:00, :20 int

OK.  So I think I'm going to go back to my Oly warmups to attempt to get my form back on track.  I'm still going to stick with focusing on my Oly lifts on Wednesdays, but expect to see a whole lot more Oly activity in this log.  I think Tabata would be good to do more of as well.  I'm presently carrying more fat than I'd like, and Tabata kills fat like it's going out of style.  So - more of that will be forthcoming too.

For the second half of the week, I'm going to repeat my workouts from last Thursday and Friday, with appropriate load levels.  I'd actually like to see where my muscles are in the grand scheme, and this seems like a good plan anyway.  My muscle memory is starting to kick in, which feels great - now it's time to kick things into high gear and shred.  I'm planning out the rest of this calendar year cycle-wise, and am looking to attempt to hit several strength/size goals before 12/31.  Here we go.

I'll proceed to my second week plan starting Monday.
 
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