_tim's Log
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_tim
Well-Known Member
I took the last half of the week off due to some very sore ribs that I've had for about 2 weeks now. I thought maybe they were just bruised, but they hurt just as bad now than when I first got hurt (tubing in a rough lake). So - I'm hoping by the end of the weekend that I'll be better, but I'm going to take it a step at a time.
I hate setbacks.
I hate setbacks.
_tim
Well-Known Member
Shakin' out the cobwebs
The ribs are still sore - they're broken. I'm not going to wait for 'em to heal; breathing keeps 'em from healing.
Today was nothing more than a 30-minute push session of 10's...
Squats: 140 x 10; 190 x 10; 230 x 10
Form felt good.
Bench: 140 x 10; 170 x 10; 200 x 10
Pressing BW for 10 made me pretty happy.
After the time off, I'm going to put an end to the Diamond cycle and start something new next week. Stay tuned.
The ribs are still sore - they're broken. I'm not going to wait for 'em to heal; breathing keeps 'em from healing.
Today was nothing more than a 30-minute push session of 10's...
Squats: 140 x 10; 190 x 10; 230 x 10
Form felt good.
Bench: 140 x 10; 170 x 10; 200 x 10
Pressing BW for 10 made me pretty happy.
After the time off, I'm going to put an end to the Diamond cycle and start something new next week. Stay tuned.
_tim
Well-Known Member
Well guys, here's the scoop... I broke my ribs tubing back in mid-July, and at the same time had a persistent shoulder pain in my right medial deltoid. So - I took some time off to heal up. I tried to continue the cycle but my ribs in particular hurt too damn bad to keep going. I still have a little bit of pain there but it's NOTHING like what it was a few weeks back. So, I decided to try something new, but I didn't know what. I started a conversation over on the SST board and got some very good advice, and all of it had me doing a fair amount of reading. I looked at Hepburn, Wendler, Westside and Korte - all of which are tremendously intriguing. Thank you to everyone who chimed in on the post for your advice! As I stated there, I decided on my take of DeFranco's Westside For Skinny Bastards III workout. The official write up is here. The biggest change I'm going to make is to the Dynamic Lower Body day; I'm going to persist the lift I'm focusing on for speed work - not jumps. Also - the structure of the accessory lifts will change depending on whatever lift I'm focusing on. For example - I'm doing Bench work now, and most of my accessory lifts are bicep/back focused. When I switch to my Chin work, I'll be doing tricep/chest work. Get it?
Rep-wise, I'm going to stay with triples for my max lifts, 8's for accessory compounds, and 10's for isos. Yes, there is some iso work involved, which DeFranco dubs "elbow flexion" work. The guy has trained some big time athletes, and has done amazing things for his clients. For that reason alone, I'll do the isos just because Joe prescribed it.
This is quite a departure for me; I haven't done anything but push-pull routines for a long time now. I'm thinking that I'm going to roll with 3-week splits between "indicator" lifts, which for me are:
Upper Body: Bench Press, Chins
Lower Body: Squats, Deads
So, for the next 3 weeks, I'm living in Bench/Squat HEAVEN. It feels so damn good to be back.
Today:
Max Effort Upper Body
Bench: 200 x 3; 220 x 3; 230 x 3; 240 x 3
DeFranco says that "max" should be about a 90% effort - NOT to failure. 240 fit that bill perfectly. I'm aiming to hit a 300 pound bench single before the end of the year - and this type of working out may just do the trick to get there.
Flat DB Press: 60 x 21, 16
These are "max rep" accessory sets; meant to push to within 1-2 reps to failure. GREAT PUMP after the heavy work.
T-Bar Rows: 4 x 8 @ 185
|
Delt Flyes: 4 x 8 @ 20
Fun superset!
Shrugs: 4 x 8 @ 250
Grip was an issue in set 4 - but I made it through hanging on by my fingertips for the last couple reps.
Seated (Isolation) DB Curl: 3 x 10 @ 35
I must admit - these were fun.
So - I'm back, and my Westside For This Sorta/Kinda Skinny Bastard mesocycle is underway.
_tim
Well-Known Member
Dynamic Lower Body Day
Squats: 10 x 2 @ 160
Took this straight out of the standard template. The focus here is the concentric part of the lift to develop explosiveness out of the hole. The load comes from taking 50% of the current 1RM. That then follows a 3-week cycle, progressing 5% each week. All in all, I felt good about the form, good about the energy coming out of the hole, and in general, just really happy to be in the squat rack again.
Bulgarian Split Squats w/Added ROM: 3 x 8 @ 40
PURE EVIL.
The 40 pound load was the DB load/side. My biggest problem was balance; having one foot on a stepper platform and the other on a bench really compromised my stability. The added ROM was so worth it, though.
RDL: 3 x 8 @ 140
I need to work on my flexibility a bit.
Wtd. Iso Crunches: 100 x 15; 130 x 15; 2 x 15 @ 140
Good day 2.
Squats: 10 x 2 @ 160
Took this straight out of the standard template. The focus here is the concentric part of the lift to develop explosiveness out of the hole. The load comes from taking 50% of the current 1RM. That then follows a 3-week cycle, progressing 5% each week. All in all, I felt good about the form, good about the energy coming out of the hole, and in general, just really happy to be in the squat rack again.
Bulgarian Split Squats w/Added ROM: 3 x 8 @ 40
PURE EVIL.
RDL: 3 x 8 @ 140
I need to work on my flexibility a bit.
Wtd. Iso Crunches: 100 x 15; 130 x 15; 2 x 15 @ 140
Good day 2.
Hey Tim, re the Bulgarians, have you done these before with regular ROM? How high is the stepper you are using for the extra range? I've never done them. I'm thinking that regular loaded lunges would be a good place to start before attempting these, if I decide to include some form of unilateral leg work in my training in the future.
_tim
Well-Known Member
<div>
(Lol @ Aug. 26 2009,6:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey Tim, re the Bulgarians, have you done these before with regular ROM? How high is the stepper you are using for the extra range? I've never done them. I'm thinking that regular loaded lunges would be a good place to start before attempting these, if I decide to include some form of unilateral leg work in my training in the future.</div>
Hey Lol - Yes, I've done these before without the extra ROM, and never realized the difference the extra ROM made to the lift. The platform I used was about 3.5 inches or so off the ground. The extra ROM assailed my glutes like no tomorrow, and unlike anything that I've done before. Very cool exercise.
(Lol @ Aug. 26 2009,6:21)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey Tim, re the Bulgarians, have you done these before with regular ROM? How high is the stepper you are using for the extra range? I've never done them. I'm thinking that regular loaded lunges would be a good place to start before attempting these, if I decide to include some form of unilateral leg work in my training in the future.</div>
Hey Lol - Yes, I've done these before without the extra ROM, and never realized the difference the extra ROM made to the lift. The platform I used was about 3.5 inches or so off the ground. The extra ROM assailed my glutes like no tomorrow, and unlike anything that I've done before. Very cool exercise.
_tim
Well-Known Member
Ha! Thanks Mike!
Repetition Upper Body Day
BW: 201
Bench Press: 150 x 21; 16; 19
These were max reps sets at 55% of my 1RM. DeFranco recommends leaving 1 or 2 reps in the tank for the first couple sets and then going to broke on the third. Yeah - crazy fun, despite the dirty look I got from the guy I asked for a spot when I told him I was going for "at least 15, maybe more" reps.
Chins: BW x 8, 7, 3
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Face Pulls: 80 x 8; 2 x 8 @ 70
The chinning effort was embarrassing, point blank embarrassing. The face pulls were uncomfortable at 80, hence the bump to 70. Once I can re-develop both lifts, I'm going to add one more superset to the mix; I'd hoped for 4, but only had 3 in me.
L-Lateral Raise: 3 x 8 @ 20
I've never done these, and it showed. I'd hoped for one more set, but my medial delts barely got through 3.
DB Shurgs: 3 x 8 @ 75
|
Zottman Curls: 3 x 8 @ 25
The shrugs were too light - but for some reason the 80's were missing and the 85's needed to be tightened. 90 wasn't in the cards quite yet. The Zottman curls were another lift I'd never done that looked kinda fun. I read on one of the sites that it was one of Bruce Lee's favorite arm development exercises, and I totally understand why now. CRAZY BURN!
DeFranco also calls for grip work, which I will do at home later tonight with my gripper.
Tomorrow is to be my Max Effort Lower Body Day, but time may be against me; that may have to wait for Saturday morning. We'll see.
Humbling day 3.
Repetition Upper Body Day
BW: 201
Bench Press: 150 x 21; 16; 19
These were max reps sets at 55% of my 1RM. DeFranco recommends leaving 1 or 2 reps in the tank for the first couple sets and then going to broke on the third. Yeah - crazy fun, despite the dirty look I got from the guy I asked for a spot when I told him I was going for "at least 15, maybe more" reps.
Chins: BW x 8, 7, 3
|
Face Pulls: 80 x 8; 2 x 8 @ 70
The chinning effort was embarrassing, point blank embarrassing. The face pulls were uncomfortable at 80, hence the bump to 70. Once I can re-develop both lifts, I'm going to add one more superset to the mix; I'd hoped for 4, but only had 3 in me.
L-Lateral Raise: 3 x 8 @ 20
I've never done these, and it showed. I'd hoped for one more set, but my medial delts barely got through 3.
DB Shurgs: 3 x 8 @ 75
|
Zottman Curls: 3 x 8 @ 25
The shrugs were too light - but for some reason the 80's were missing and the 85's needed to be tightened. 90 wasn't in the cards quite yet. The Zottman curls were another lift I'd never done that looked kinda fun. I read on one of the sites that it was one of Bruce Lee's favorite arm development exercises, and I totally understand why now. CRAZY BURN!
DeFranco also calls for grip work, which I will do at home later tonight with my gripper.
Tomorrow is to be my Max Effort Lower Body Day, but time may be against me; that may have to wait for Saturday morning. We'll see.
Humbling day 3.
_tim
Well-Known Member
Max Effort Lower Body Day
Squats: Triples: 225, 245, 255, 265, 275; Step Down: 225 x 5
Ah, squats. I'd hoped to be closer to 3 bills, but we'll get there in due time.
Walking Lunges: 3 x 12 (steps) @ 30
The 30 pound load was the DB load/side.
Cable Pull Throughs: 3 x 12 @ 75
Abs: 15 crunches, 11 sprinters, 10 hip raise
The above was all concurrent - a small circuit. I was supposed to do 3 sets of this ab work, but my abs seized after the 1st crunch of the second set, and I called it a day.
It's been a while since I've done Saturday lifting, but it was necessary. As expected, yesterday's schedule was compromised, so today was the makeup.
Great start to this cycle; I really like this version of the Westside model.
Squats: Triples: 225, 245, 255, 265, 275; Step Down: 225 x 5
Ah, squats. I'd hoped to be closer to 3 bills, but we'll get there in due time.
Walking Lunges: 3 x 12 (steps) @ 30
The 30 pound load was the DB load/side.
Cable Pull Throughs: 3 x 12 @ 75
Abs: 15 crunches, 11 sprinters, 10 hip raise
The above was all concurrent - a small circuit. I was supposed to do 3 sets of this ab work, but my abs seized after the 1st crunch of the second set, and I called it a day.
It's been a while since I've done Saturday lifting, but it was necessary. As expected, yesterday's schedule was compromised, so today was the makeup.
Great start to this cycle; I really like this version of the Westside model.
_tim
Well-Known Member
Max Upper Body Day
Bench: Triples: 230, 240, 250
I screwed up my warmup sets and went way too aggressive load-wise. I bet I would've had 260 in me if I'd done it right.
Flat DB Press: 65 x 18, 12
T-Bar Rows: 4 x 8 @ 200
|
Posterior Delt Flyes: 4 x 8 @ 25
Those rows got tough in the 4th set!
Shrugs: 270 x 8
I felt a pull starting on my left side, so I kept this to 1 set. I was running out of time as well, so it just made sense to stop after one set.
DB Curl: 1 x 10 @ 40
After the rows, my biceps didn't need much more work. One set was plenty.
Here we go - another week.
Bench: Triples: 230, 240, 250
I screwed up my warmup sets and went way too aggressive load-wise. I bet I would've had 260 in me if I'd done it right.
Flat DB Press: 65 x 18, 12
T-Bar Rows: 4 x 8 @ 200
|
Posterior Delt Flyes: 4 x 8 @ 25
Those rows got tough in the 4th set!
Shrugs: 270 x 8
I felt a pull starting on my left side, so I kept this to 1 set. I was running out of time as well, so it just made sense to stop after one set.
DB Curl: 1 x 10 @ 40
After the rows, my biceps didn't need much more work. One set was plenty.
Here we go - another week.
_tim
Well-Known Member
Dynamic Lower Body Day
Squats: 10 x 2 @ 175
Speed was good, and explosiveness out of the hole was controllable, but very effective.
Bulgarian Split Squats + ROM: 3 x 8 @ 45
Pure evil, part II. My left leg gets through fine, but my right leg does not in terms of fatigue. WEIRD.
RDL: 3 x 8 @ 155
Flexibility is still an issue, but form felt a bit better.
Wtd. Crunches: 4 x 15 @ 17.5
These were on a different machine than last time - and 17.5 pounds was harder than 140. Figure that one out.
Fun stuff.
Squats: 10 x 2 @ 175
Speed was good, and explosiveness out of the hole was controllable, but very effective.
Bulgarian Split Squats + ROM: 3 x 8 @ 45
Pure evil, part II. My left leg gets through fine, but my right leg does not in terms of fatigue. WEIRD.
RDL: 3 x 8 @ 155
Flexibility is still an issue, but form felt a bit better.
Wtd. Crunches: 4 x 15 @ 17.5
These were on a different machine than last time - and 17.5 pounds was harder than 140. Figure that one out.
Fun stuff.
_tim
Well-Known Member
Yuck.
Repetition Upper Body Day
Bench: 165 x 16, 12, 7
Not good enough.
Chins: 2 x 8, 1 x 5 @ BW (about 206)
|
Face Pulls: 3 x 8 @ 70
After a week off, my chinning effort was better than last time. Go figure.
L-Lateral Raise: 4 x 8 @ 25
Tough - keeping good form on this lift is difficult; there is a tendency to let the shoulders sink in a bit, which I believe recruits parts of the traps and rhomboids for stability. That's cheating.
DB Shrug: 2 x 8 @ 85
|
Zottman Curls: 1 x 8, 1 x 6 @ 30
Well, I'm back. There will be more consistency going forward; I'm not giving up on this one.
Repetition Upper Body Day
Bench: 165 x 16, 12, 7
Not good enough.
Chins: 2 x 8, 1 x 5 @ BW (about 206)
|
Face Pulls: 3 x 8 @ 70
After a week off, my chinning effort was better than last time. Go figure.
L-Lateral Raise: 4 x 8 @ 25
Tough - keeping good form on this lift is difficult; there is a tendency to let the shoulders sink in a bit, which I believe recruits parts of the traps and rhomboids for stability. That's cheating.
DB Shrug: 2 x 8 @ 85
|
Zottman Curls: 1 x 8, 1 x 6 @ 30
Well, I'm back. There will be more consistency going forward; I'm not giving up on this one.
_tim
Well-Known Member
Max Effort Lower Body Day
Squats: Triples: 230, 250, 260, 270
Single: 280
My form on my last rep at 270 was a bit GM like, but I knew I had a bit left in the tank. Hence, the 280 single. I think this will be a good practice going forward, and it's something that I saw another guy do on one of the other forums when I was researching this workout. He always did a heavy single after his last triple. I love the idea.
Walking Lunges: 3 x 12 @ 35
Pull Throughs: 3 x 12 @ 90
Ground-Based Abs:
Sprinters x 10;
G-up x 10;
Crunches x 10;
Hip Raise x 10
I actually got on the ground to do set 2, and I couldn't move my upper torso for the first sprinter rep. It's crazy to me to see just how weak my abs really are.
Back in the game officially? Maybe....
Squats: Triples: 230, 250, 260, 270
Single: 280
My form on my last rep at 270 was a bit GM like, but I knew I had a bit left in the tank. Hence, the 280 single. I think this will be a good practice going forward, and it's something that I saw another guy do on one of the other forums when I was researching this workout. He always did a heavy single after his last triple. I love the idea.
Walking Lunges: 3 x 12 @ 35
Pull Throughs: 3 x 12 @ 90
Ground-Based Abs:
Sprinters x 10;
G-up x 10;
Crunches x 10;
Hip Raise x 10
I actually got on the ground to do set 2, and I couldn't move my upper torso for the first sprinter rep. It's crazy to me to see just how weak my abs really are.
Back in the game officially? Maybe....
_tim
Well-Known Member
Max Effort Upper Body Day
Bench: Triples: 200, 220, 235, 245; Singles: 260, (miss) 275
I was going for a PR with that 275 push - but I got stuck about an inch off my chest. My spotter pulled it maybe another 2 inches or so, then the upper part of the lift was me again. Seeing as this first PR attempt comes so early in the cycle, I'm now expecting to hit a much bigger goal before I call it quits for a deload. I'll divulge that when I hit it - but at this point, simply beating my current PR is not a big enough goal. I'm thinking of turning my speed bench day into a speed bench with bands day. That is - after my next micro cycle, which starts next week. It sorta bums me out, but I'll stay within DeFranco's framework.
Flat DB Press: 17, 9 @ 70
The fact that I got many fewer reps here suggests that my max effort bench was much closer to being a true max effort.
T-Bar Rows: 4 x 8 @ 205
|
Rear Delt Flyes: 4 x 8 @ 20
These supersets were KILLER.
BB Shrugs: 4 x 8 @ 260
Much better this time.
DB Curl: 2 x 10 @ 35
Two sets was plenty; my biceps were pretty well cooked after the rows.
So - this was the week that I should have flipped to the new chin/dead microcyle - but due to last week's enormous delay, I decided to extend it a week. It sorta helps that I need a new dip belt for my chinning effort, and it hasn't arrived just yet.
Great workout today!
Bench: Triples: 200, 220, 235, 245; Singles: 260, (miss) 275
I was going for a PR with that 275 push - but I got stuck about an inch off my chest. My spotter pulled it maybe another 2 inches or so, then the upper part of the lift was me again. Seeing as this first PR attempt comes so early in the cycle, I'm now expecting to hit a much bigger goal before I call it quits for a deload. I'll divulge that when I hit it - but at this point, simply beating my current PR is not a big enough goal. I'm thinking of turning my speed bench day into a speed bench with bands day. That is - after my next micro cycle, which starts next week. It sorta bums me out, but I'll stay within DeFranco's framework.
Flat DB Press: 17, 9 @ 70
The fact that I got many fewer reps here suggests that my max effort bench was much closer to being a true max effort.
T-Bar Rows: 4 x 8 @ 205
|
Rear Delt Flyes: 4 x 8 @ 20
These supersets were KILLER.
BB Shrugs: 4 x 8 @ 260
Much better this time.
DB Curl: 2 x 10 @ 35
Two sets was plenty; my biceps were pretty well cooked after the rows.
So - this was the week that I should have flipped to the new chin/dead microcyle - but due to last week's enormous delay, I decided to extend it a week. It sorta helps that I need a new dip belt for my chinning effort, and it hasn't arrived just yet.
Great workout today!