_tim's Log

iv

BW: ~196

Chins:  8 x 3 @ BW+15; +20 x 1 + SH
I'm kinda embarrassed to write that down.  But, I gotta start someplace.

WNGPD: 120 x 15, 9
Nice burn.

Deads:  4 x 6 @ 210
Form felt about as good as ever.

BB Row: 2 x 12 @ 105
Second set was challenging toward the end of the set.

Assistance (AKA Vanity)

HS Curl: 70 x 8, 4 + SH

Bench Abs (doubles - oblique reps only): 140 x 10, 10

Well - that's the first complete week of training I've done in a while, and I love it.  I'll use weekends as I need to to get my 4 workouts in, and hopefully as I get more used to being awake in the 5:00 hour, I'll be able to inject some cardio into the cycle as well.  Regardless of anything else, I'm feeling the same sense of commitment to my training efforts that I did back during my first triples cycle.  It feels damn good to be back on this path.
 
v

Crazy week so far...

Squats: 8 x 3 @ 210; 240 x 1
Easing in; my low back still isn't where it needs to be for heavier squats.

Walking Lunges: 2 x 16 (paces) @ 90 (total weight - DB)
My glutes were burning after these reps - and the burning continues as I write this.  Good choice for a support exercise - it was between these and Bulgarian Split Squats.  I ultimately picked the lunges because the split squats would have decimated my posterior chain ahead of a deadlifting day.  I don't want to compromise my core lifts with the support lift.

Bench: 4 x 6 @ 185

Standing Press: 2 x 12 @ 85

My upper body work was super-setted (kinda).  I was running low on time, so I did my pressing between sets 2 and 3 of my bench effort, and after set 4.

I'm hoping to get 3 more WO's in this week.  We'll see.
 
vi

BB Row: 2 x 8 @ 180; 6 x 8 @ 170; 190 x 1
I didn't have my written workout log, so I guessed at my load.  I was off by a bunch - I'd planned on being more in the 150-160 range for this week.  So - I may stay at 170 the next time I do my triples sets.  The 190 got up my my chest on the second try.  I shouldn't have started this heavy; my back and arms are nowhere near where they need to be strength-wise to maintain good form at these loads, were they to be progressed.

Cable Row: 110 x 23, 13
Nice burn - but way too light to start.

Chins: BW x 5, 3+, 6, 5
Lesson learned - split up the upper body work.  After that set of 3, I did my deadlifting sets.  Then came the 6 and 5 sets.  Regardless - my upper body endurance is nowhere it needs to be.  That will come in time - and I won't do my chins after 2 different back/bicep lifts.  As per my rules - load is not progressed until half the sets of a given rep scheme are done without hesitation or clustering.  In this case, the sets weren't even able to be clustered.

Deads:  2 x 12 @ 190
I was crazy out of breath after these sets.

Two down, two to go.

edit - wrong load recorded...
 
vii - finally

Standing Press:  8 x 3 @ 125; 135 x 1

DB Fly: 25 x 15, 8

Squats: 4 x 6 @ 210
I paused the last rep of the 4th set to see what it was like.  If done with complete from control, I could see it being an amazing strength technique.

Bench:  2 x 12 @ 180
Second set was HEAVILY clustered: 6,2,2,1,1.  I had nothing left in the tank.

Last week was a schedule nightmare.  Hoping things will be better this week!
 
viii

Deads: 8 x 3 @ 245; 280 x 1
Felt good.

SLDL: 150 x 15, 10
My low back started complaining quite a lot.

BB Row: 4 x 6 @ 140
Form felt perfect for the first time in a while.

CG PD: 2 x 12 @ 140

Great workout.
 
ix

Paused Bench:  2 x 3 @ 215, 6 x 3 @ 205; 225 x 1
Yeah - I get it.  

Pec Deck: 110 x 15, 8
I think this is a much better supporting lift than the DB work.  I got exactly the type of bloodflow that I've been looking for.

Squats: 2 x 12 @ 190

I ran out of time for the pressing effort - I'm hoping to get a WO in tomorrow, and will make it up then.

The whole pausing thing is amazing.  I'm going to play with it on the other lifts too, for the triples sets.
 
x

1st Sunday WO EVER.

BW: 200

Pause Chins: 7 x 3, 1 x 2 @ BW+20; BW+30 x 1
Wow - what a difference.  A couple things of note - I changed my grip fro CG for the first time since I started doing chins.  My grip was about shoulder-width apart.  Pausing CG chins felt strange on my shoulders.  This being the day after, I can tell I've never really DONE chins before.  Not the real way, anyway.

WNGPD: 130 x 15, 8
That rep combo happens quite a lot.  Strange.

Deads: 4 x 6 @ 220
Had to use my versa grips for the last set.

BB Row: 2 x 12 @ 110

(MU) Standing Press: 2 x 6 @ 110
I'm not familiar with the whole RPE measure, so I did these just until I started to feel fatigue.  I'm doing them again later tonight, so I didn't want to assail 'em yesterday.

Great workout!
 
<div>
(_tim @ Dec. 18 2009,9:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">ix

Paused Bench:  2 x 3 @ 215, 6 x 3 @ 205; 225 x 1
Yeah - I get it.  

Pec Deck: 110 x 15, 8
I think this is a much better supporting lift than the DB work.  I got exactly the type of bloodflow that I've been looking for.

Squats: 2 x 12 @ 190

I ran out of time for the pressing effort - I'm hoping to get a WO in tomorrow, and will make it up then.

The whole pausing thing is amazing.  I'm going to play with it on the other lifts too, for the triples sets.</div>
Haha, another pause convert!

It is quite nice, I really like the feeling of absolute mastery/control over the weights it gives you.
 
I got stuck in the chaos of the end of year crunch. I'm hoping to get back into the gym yet this week...
 
xi

Finally.

Pause Squats: 8 x 3 @ 225; 255 x 1
I felt the reps much more in my hamstrings with the pausing - not really sure why.

Lunge Walk: 100 (tw) x 10, 10

Bench: 4 x 6 @ 195
Last two sets were clustered 5-1 and 3-2-1 respectively.

Standing Press: 90 x 12, 3

Ok. I very intentionally maintained the load values that I had worked up to before having to take my hiatus at the end of the year. I wanted a challenge, and wanted to see where I was. Ultimately, I will likely revise the loads down to be able to properly progress each lift with good form.

In other news, I got roped into running a 10K with my company this spring - so I'll be training for that too. What the hell was I thinking?
 
<div>
(_tim @ Jan. 06 2010,2:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Pause Squats:  8 x 3 @ 225; 255 x 1[/b]
I felt the reps much more in my hamstrings with the pausing - not really sure why.</div>
I guess this is because you are not able to rely on the stretch reflex so your hams and adductors are having to work for longer under peak tension.
 
A 10k run? What were you thinking?
wow.gif
Kidding of course. Do you have a training plan for that yet?
 
<div>
(Lol @ Jan. 06 2010,3:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(_tim @ Jan. 06 2010,2:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Pause Squats:  8 x 3 @ 225; 255 x 1[/b]
I felt the reps much more in my hamstrings with the pausing - not really sure why.</div>
I guess this is because you are not able to rely on the stretch reflex so your hams and adductors are having to work for longer under peak tension.</div>
Yep. One of my first memories of pause squatting was actually getting sore hamstrings.
 
Lol/Mike -

Thanks so much for the responses on the hamstring soreness.  I was really worried that I perhaps did something wrong.  The DOMS today are phenomenal.  

Bax -

I truly don't know what I was thinking.  Basically me and my partners are all running the race and are hoping to get some free advertising out of it.  DUMB.  As to the training plan, I'm doing 3 days a week on a treadmill/elliptical medley, ramping up resistance and incline each time.  The race is in April, so come March, I'll be running at least 5 days a week.  My goal for the last three weeks before the race is to be running 15K a day outside.  I dunno - we'll see how it goes.

To the workout...

xii

BB Row: 8 x 3 @ 170; 190 x 1
Implicitly paused; the reps felt great - felt strong.

Deads:  2 x 12 @ 190
I still get weird looks when I do my BB Rows and Deads in my socks.  Don't really care.

Pause Chins:  2 x 6, 1 x 5 @ BW
I know I said I'd restrict the pausing to the triples.  I guess I lied?

No accessory lift today after the rows; the cables were in use by two guys doing some giant superset thing.  Not so happy about that.  Happy with the other work, though.
 
xiii

Pause Standing Press:  8 x 3 @ 120; 135 x 1
The later sets were challenging.

DB Fly: 20 x 15, 12

Squats: 3 x 6 @ 210

Bench: 1 x 12 @ 170

I was running late today, so I cut one set of squats to get in that set of bench reps.  Heck - I'm just happy I got a workout in on a Monday!
 
I haven't been able to get onto the site for about two weeks? Very strange.

I've been doing a whole lot of running and not that much training due to time constraints. Since I can actually get to my log again, I'll start updating the progress.

Hope you all are well.
 
Glad all's okay. I've had that happen in the past too. Probably some sort of DNS propagation issue through your ISP. Anyway, hit those weights and get logging!
smile.gif
 
I guess another start?
rock.gif


Pause Bench: 10 x 3 @ 205
Felt like the first workout in a while.

Pec Deck: 110 x 13
WEAK.

Squats: 2 x 12 @ 195
Way too hard.

Standing Press: 110 x 6, 2
Yeah - should have been 4 sets of 6. I'm gonna reset.

Yuck.
 
Seems like a parallel universe.

Thanks for the kind words _tim!
 
Finally back from being sick. NASTY sinus stuff following a super massive allergy attack. Fun stuff.
wow.gif


BW: 200 - but my body composition is horrible. I expect to see a fairly noticeable drop in weight in the near term.

Pause Chins: 6 x 3, 1 x 2.5 @ BW + 15
I was running low on time, so I figured that if I failed to complete all 3 reps for a set, I'd call it. I tried like crazy to get that 3rd rep on the 7th set, but it wasn't meant to be. My biceps feel like jelly; I've lost a ton of muscle.

WNGPD: 120 x 13
Didn't hit the burn I was looking for.

Deads: 4 x 6 @ 200
Overall felt OK.

BB Row: 2 x 12 @ 120
TOUGH.

No time for cardio/HIIT/Tabata today.
 
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