_tim's Log

Cycle Update

Well Lads, I hate to say it, but I need to start a new cycle.  My body sorta rebelled against the training I did on Monday and not only did I get insanely sick, but the DOMS I had in my legs just about downed me.  It's apparent to me that my body had adjusted to a deconditioned state and didn't expect the load that I threw at it.  Truth be told, it was stupid of me to think I could just jump back into the flow and expect to just be fine - especially because this was my first strength-based cycle in months.

So - I'm going to think long and hard about my next cycle, which definitely will be strength-focused, and will begin on 4/13.  I'm very open to suggestions - I'd love to hear what you guys think I should jump into.  My going thought is sort of a hybrid-like joint that would flow like a triples cycle but with one very important difference - the 12-rep sets would be replaced with two rep-max efforts.  I learned SO much about myself through the endurance sets that I just did.  So much so, in fact, that I want to do another type of endurance, and watch to see how I progress if I throw time out and go nuts with reps.  YES - I do realize that that would be training to failure, and I know the general perception of that isn't exactly something favorable in some eyes on this board.

HOWEVER.  I think I may need a short cycle (maybe 6 weeks?) with a failure component to truly experience how that experiment would go.

Dunno.  I'm going to think about this for a couple days and lay something out.  I've been itching to do some Oly work too, so who knows what I'll end up doing.  I'm open to suggestion, as I said - so long as it is strength focused primarily.  I'm one of those fools that believe that strength incurs size, so in my mind, everything I do is hypertrophy-specific.  
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I hope all you lads are doing great.  Thanks as always for your encouragement and assistance - this community is nothing short of amazing.
 
It's decided.

The next one will be based on lessons learned, and borrowed ideas.  Thank you, MikeyNov, Bax and (Godfather) Russ for the inspiration....

Triples IV

M-Tu-Th-F

10 x 3
4 x 6
1 set to bad form with a lighter load (a-la Mike's "grind" set), 1 set to failure with the same load, with a spotter (if available - if not, another grind set)

The lfits:

Push:

Bench
Squats
Standing Press

Pull:

CG Chins
Deads
BB Rows

The OHP sets will be done outside a rack, and the bar will be cleaned from the floor for each set (Thanks Bax for the Dan John inspiration).

edit: Forgot to mention - the BB Rows will be a-la Pendlay. I read that he hates that his name is associated with the lift, hence the notation "BB Rows". At some point, I have to get better at the lift, so why not start now?

When the triples work hits a wall, singles work begins FOR ALL LIFTS - meaning each workout will feature but one lift taken to max load reps.  Once the CNS starts to complain a bit, whatever load I've hit diring the singles work will be used as a basis for AT LEAST two weeks of rest-pause work.

HIIT and Ab work will be done throughout as time and energy are available.

The party begins again...
 
It's taken a few extra days to get better - this has been a very nasty infection/virus/whatever. So - I'll likely start the second half of the week, and give myself maybe one more day of rest before starting the cycle. I'm itchin' to get going, but don't want to rush it.
 
It begins.

Squats: 10 x 3 @ 235
Not bad form-wise. I forgot how much fun 10 x 3 squats were!

Standing Press: 4 x 6 @ 105
UGLY clean form (both hang and power) getting the bar up.  I'll get plenty of practice this cycle, so hopefully my form will shore up rather quickly.

Bench Press: 155 x 15; 155 x 9
Both sets done to MikeyNov grind standards: the set concluded when rep speed slowed.  I'm not unhappy with the rep count - but would like them to be closer to 20 at 155.  We'll see how it goes.

I had no time for either HIIT or abs today unfortunately.  I have to retrain myself to get back into the habit of being awake in the earlier 5:00 hour so I have time.  Good start to the cycle regardless.
 
You're clean form will come along fast, especially with all those reps. I like your new setup. Hit it hard tim!
 
Thanks Bax!

Ugly but quite necessary.

BW: 201

HIIT:  2:00; :20 intervals, 1:00 WU/CD
UGH.  Just based on how bad but 2:00 sacked me, HIIT will definitely be a regular part of this cycle.

Chins:  2 x 3 @ BW+25; 3 x 3 @ BW+15; 3 x 3 @ BW+10; 2 x 3 @ BW+5; BW+25 negatives (2) + Static Hold at 90 degrees ~ :05
This craziness was sorta by design; I hunched that BW+25 was a bit much, but wanted to test myself at this bodyweight.  The last time I did triples chins, I was 20 pounds lighter.  I'm going to sort this all out and come up with a good weight I can use for all 10 sets for the next Chin triples-fest.  The negatives were GREAT.

Deads:  4 x 6 @ 235
The last set was a 3-3 cluster.  Yeah, I forgot just how impactful HIIT before a triples workout was - I had NO energy by that last set.  FORM was a big focus here; I played a bit with my foot placement as I feel that my stance is a bit narrower than typical sumo deads, and not nearly as tight as conventionals.  I'm trying to find a good balance that I can manage in terms of overall form.

BB Row:  105 x 6; 105 x 4
Ah, yeah - my form needs lots of work.  These sets weren't nearly to grind, but rather to frustration.  Mind you, I won't give up this effort as I have in the past - I just have to get comfortable with the form.

Is it just me, or did I just write the word form way too many times?
 
Day 3

Bench:  10 x 3 @ 215
Didn't want to start too heavy - I have high hopes for my bench progress this cycle, as I LOVE bench triples almost as much as squat triples.

Squats: 4 x 16 @ 215
I'm playing with my squat stance a bit, bringing my feet in maybe 2 inches or so.  Reason being, I found that I have a considerable amount more drive from an ATG-like hole position with a more narrow stance - more explosive.  Such was the case today; I was hitting ATG nicely, and the power out of the hole was amazing.  The outer part of my quads (sorry for the non-technical reference) is a bit sore and I like it.

Standing Press:  95 x 11, 5
I rushed these sets a tiny bit due to time constraints.  I hang-cleaned the bar up, and the form is starting to get there - though it's nowhere near as fluid as it was last year.  As Bax said, I'll get there.

Good start to the week.
 
Delayed Day 4

On Tuesday, I woke up with what I think was a muscle spasm, but I'm not sure.  It's right at the point where whatever tendon or muscle is right at the elbow.  I felt it there, but the pain radiated through my entire forearm if I twisted it.  So - I rested the past two days and gave it a go today - thankfully with no issues.

BB Row: 10 x 3 @ 155
After maybe 4 sets, I feel like I really started to nail the form, and I felt the potential.  I'm looking forward to seeing how this goes...

Chins:  4 x 6 @ BW
The last set was difficult for reps 5-6, but otherwise it was a pretty solid effort.

Deads: 235 x 8, 6
I ripped the hell out of my shins - that shorted both sets by at least 3 reps each.  I was dripping blood, people.  Uncool.

Not sure yet how the rest of the workout week will shape up - hopefully I'll be able to get all 4 workouts in before next week.
 
Day 5

Standing Press: 10 x 3 @ 125
The cleans getting the bar up were a tad better, but there is work to do.

Bench: 4 x 6 @ 195
Went well.

Squats: 175 x 14, 9
Stayed true to the rules - to grind.

HIIT:  2:00/0:20
Brutal after squats.
 
Delayed Day 6

Deads:  10 x 3 @ 255
Hook grip throughout, form revision still feels good.

BB Row:  4 x 6 @ 135
WAY UNDER.  135 should have been the second warmup for sets of 155 or so.  I kept waiting for it to get hard, but it never did.  For fun, I did a power clean and jerk after the last rep in the 4th set.  Felt like it.

Chins: BW x 8, 6
Um...  I think I need to deviate chins from the grind set scene, in favor of failure sets.  My biceps could use the work.
 
Wednesday Supplement!

Hang Cleans: 105 x 5

Power Cleans: 5 x 4 @ 125

Bench Abs: 2 x 12 @ 135
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Swiss Ball Bridges:  2 x 12 @ 135

HIIT:  4:00/0:20 intervals; 6:00 cool down

This may become a staple of the cycle, if for no other reason to ensure that I get  my ab and HIIT work in.  The Oly work is vastly necessary, and should really help my form reconstruction.
 
Delayed Day 7

Squats: 10 x 3 @ 245
Felt good.

Standing Press:  4 x 6 @ 115
Last 2 sets were clustered 4-2 and 3-2-1 respectively.  Per my own rules, the load will not be progressed next time I do SP 6's.

Bench Press:  165 x 10, 6
Rushed like crazy.

OK - I'm hoping that today is the start of an extended period without DELAYS.  It's been rough for a while now, but I'm hoping that my gym life will shape up for the duration of this cycle.  Time will tell.
 
Day 8

BW: 199

Chins: 10 x 3 @ BW+15
Went very well - the only rep I had to struggle with was #3 in the 10th set.  All sets started from a hang.

Deads:  4 x 6 @ 245
Did the last set without shoes, and boy am I changed forever.  My posture felt 10,000% more natural through the lift.  No more shoes for deadlifting!  Hook grip throughout mostly - thumb jumped out a couple times.

BB Rows: 135 x 12, 8 (still no shoes
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OK - cycle change of sorts...  I'm switching to max effort sets wherever possible for the 3rd piece of this triples cycle.  What that means is going until complete form breakdown, rest-pause for 2 breaths, then do one more rep as cleanly as possible, regardless of rep speed.  I need to ratchet up the intensity a bit and do some kind of endurance work; I got addicted to the time-based sets during the diamond cycle.

Good workout.
 
Day 9

Bench Press:  10 x 3 @ 225
Felt pretty good.
-
Squats: 4 x 6 @ 225
For really the first time ever, I tried squatting without a belt.  If anything, I felt that my form was easier to maintain.  Go figure!  I'll keep the belt available if I feel I need it on squat days, but I think I'll try to remain beltless for the most part.

Standing Press:  105 x 13, 8
Same model - go to complete form breakdown, take two breaths, rep.  Rest-Pause work is wicked fun - though I doubt Mentzer would have ever done it like this.  
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Day 10

BW: 195 - What the hell?

BB Row: 10 x 3 @ 170
I found out today that some of the bars I've been using are 50 pounds - not 45.  So - my load totals in a bunch of cases is off by at least 5.  The rows went well; I really do feel as though I have the form of the lift down, and the benefit of it is clear.

Chins: 4 x 6 @ BW + 5
I'm getting noticeably stronger with my chinning effort, but my endurance pretty well sucks.  On rep 5 of set 4, I did a toe touch (equal to a RP breath) before doing the last two reps.  I'm sure my bodyweight has something to do with these getting easier - but I'll take it.

Deads: 250 x 7, 9
I didn't use straps set 1, and that was the reason the set came to and end at rep 7 - grip failure.

Lastly, I had a bit of gas left in the tank, and wanted to use it up before the weekend break.  I thought about cardio - but I'm going to be doing all kinds of running tomorrow.  I thought about abs - but 16 total deadlift reps with 250 pounds hit my core about as much as I'd like for one session.  What's a guy to do?

Um, attack the weakness!

Match Game!
HS Curl: 75 x 11, 5
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Hammer Curl: 25 x 11, 5
I was astounded that I only had two sets in me.  I think that was proof enough that my bicep endurance needs some work (yes, chinning also proved it, but this was insanely clear).  I'm gonna have to figure something out in this regard...
 
Day 11

Standing Press:  10 x 3 @ 130
Cleaning the bar up was UGLY.  I'm hoping to do another Oly day this Wednesday.

Squats:  190 x 13, 12
I took Lol's advice and sandwiched in my squats between SP and Bench to give my delts and tris a break.

Bench Press: 4 x 6 @ 200
The last set was mentally compromised - I clustered 5-1.  I was alone in the gym and over thought that last rep.
 
Day 12

Deadlift:  10 x 3 @ 260
Barefoot, hook grip throughout.

BB Row: 4 x 6 @ 160
Felt pretty good, but this is another lift that needs some endurance work.  The first 4 reps of every set are cake, but 5-6 feel like the weight doubles.  No good.

Chins:  BW x 11, 4
I was happy with the 11-rep first set, but the second set was disappointing.  It was a max effort to get those 4 reps.  Again, no good.

Not sure what the heck is up with my Tuesdays!  I haven't had a Monday-Tuesday workout sequence in a while!

I weighed myself after downing a bunch of water, and saw 200 again - so I'm probably still in the upper 190's.
 
<div>
(_tim @ May 13 2009,3:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Chins:  BW x 11, 4
I was happy with the 11-rep first set, but the second set was disappointing.  It was a max effort to get those 4 reps.  Again, no good.</div>
Tim, are you pausing in the bottom position between reps? I'm asking because I was experimenting with my chinning technique only yesterday (actually, I was doing pull-ups but I'm sure the same findings would apply); when I paused for a good second in the dead-hang position between reps – for maximum stretch/extension – I found that getting 12 reps was quite hard. For my next set I didn't pause but I still went to full extension; the stretch reflex was very apparent and I made 12 reps rather more easily than for the first set (but also in less time - so it's less work for the forearms/grip).

If you went close to failure on your first set of chins, you are going to find that your second set suffers more than if you didn't; how much will depend on your present tolerance for fatigue. A bit of extra rest between sets might well make a big difference in this case.

Of course, you did rows and deads beforehand so that will have taken its toll.
 
<div>
(Lol @ May 13 2009,10:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Tim, are you pausing in the bottom position between reps?

...

If you went close to failure on your first set of chins, you are going to find that your second set suffers more than if you didn't; how much will depend on your present tolerance for fatigue. A bit of extra rest between sets might well make a big difference in this case.</div>
Lol - my chinning technique is in some ways similar to my squat technique; at full extension at the bottom of the rep, I explode upward.  I do tend to pause during at least one warmup set as a means of stretching, but it's not something I do for my work sets.

To your second point - I knew that the second set wouldn't be anywhere close to another 11 reps, but my thus far unspoken goal is to get 50% of the reps from set 1 in set 2.  The most disturbing part of those 4 reps was that literally the 3rd and 4th reps were INSANELY hard - and that was after what I consider to be more than enough rest - I clocked it at about 2:30.  That typically is enough rest for me between max-effort sets.

Thanks so much for the suggestions and feedback - MUCH appreciated!  
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Day 13

Standing Press: 4 x 6 @ 120
Last time I did a 4x6, I only got two non-clustered sets in.  Got 'em all this time - I love when strength/endurance gains make themselves apparent!

Squats: 10 x 3 @ 260
Once again, BELTLESS.  I actually like squatting better without it.  Huh!  Ironically, the sixth-tenth sets seemed easier.  I did a good warmup, so I dunno.  I'll take it, regardless of the reason.

proud...............
Bench Press: 170 x 19, 9
The first set was 17 reps, 2 breaths, 2 reps, and the second set was the same, just ten fewer reps before the breaths.  I didn't have a spotter, so I told myself I'd go until form was clearly breaking down.  As I crossed 15 reps, I couldn't help but smile; I've never felt more in control of a benching effort.  EVER.
 
Abbreviated Day 13

BW:  196

Chins: 10 x 3 @ BW + 20
I rushed these a bit and still felt pretty good - no clustering, and every rep was from a hang.

BB Row:  150 x 4, 7, 7
The first set was a heavy warmup - not max effort.  Set 2 was 5+2 with two breaths in between, and Set 3 was 6+1 with one breath in between.  It's clear I wasn't warm enough to do this, but I was rushing like crazy.

Deads hopefully will be made up tomorrow.  We'll see - this hasn't exactly been a good week thus far for workouts.
 
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