_tim's Log

Short one.

Pause Standing Press:  10 x 3 @ 115
Later sets were tough.

DB Fly: 20 x 17
Stopped on form breakdown.

Squats: 3 x 6 @ 200
ATG!  Actually had a guy tell me I was gonna hurt my knees going so low.  Where's Ripp when you need him?

That was it for the day - ran out of time.
 
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(_tim @ Feb. 12 2010,12:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Squats: 3 x 6 @ 200
ATG!  Actually had a guy tell me I was gonna hurt my knees going so low.  Where's Ripp when you need him?</div>
Happens to me every stinking time
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(_tim @ Feb. 12 2010,11:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">ATG!  Actually had a guy tell me I was gonna hurt my knees going so low.  Where's Ripp when you need him?</div>
Where's that [rolls eyes] icon when you need it?
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Ha!  Thanks Guys!

BB Row:  10 x 3 @ 170
Felt good - had control through all sets.

Cable Row:  110 x 23
To the pain baby!

Deads:  2 x 12 @ 180
Yeah - I'm out of shape.  These really winded me.

Pause Chins: 2 x 6, 1 x 4 @ BW
Better, but still nowhere near where I want to be; set 2 was clustered 5-1, and the last set was 3-1, with that last rep being a true struggle.  I know that I hit my bi's and back pretty hard with the rowing work, but I still want to have the endurance to hit all the chinning reps.  We'll get there; endurance takes time.
 
Pause Bench: 6 x 3 @ 210; 4 x 3 @ 200
I started breaking form in the 6th set, so I decided to reduce the load and try to keep my form constant. Needless to say, I'm looking forward to 210 not feeling nearly as heavy as it did.

Pec Deck: 110 x 12
Gonna switch this out in favor of some other repping lift.

Squats: 2 x 12 @ 205
VERY WINDED.

Pause Standing Press: 2 x 6, 1 x 3 @ 105
Rushed - ran out of time.
 
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(_tim @ Feb. 16 2010,9:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rushed - ran out of time.</div>
Hear you on that. It seems like were always running out of time or don't have the time. It's a darn shame. I wish I had the willpower to get my a$$ out of bed an hour earlier every day so I had the time!!
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(_tim @ Feb. 12 2010,11:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Short one.

Pause Standing Press:  10 x 3 @ 115
Later sets were tough.

DB Fly: 20 x 17
Stopped on form breakdown.

Squats: 3 x 6 @ 200
ATG!  Actually had a guy tell me I was gonna hurt my knees going so low.  Where's Ripp when you need him?

That was it for the day - ran out of time.</div>
In total fairness, it is possible to comparatively increase the stress by going so low that you are doing so via relaxed hamstrings, as per Rippetoe.

On the flipside, I did this for many years and incurred zero knee issues, so...
 
I don't disagree with you, Mike. Folks CAN get hurt if their form is off - either during the rep itself or in terms of overall body alignment and/or leg/foot position relative to the hips. I've been doing ATG or nearly ATG squats now for quite a long time; my rant has more to do with the fact that because I do them twice a week in the gym, all the regulars have seen me doing 'em for years. There's always that rogue newbie who comes to the gym once or twice and judges what they see based on hearsay. There's never any arguing with those folks - that's where a foul-mouthed, very accomplished strength coach (a-la Ripp) would come in quite handy.
 
Short one today - but one nonetheless.

Deads: 10 x 3 @ 240

I'm hoping to make up the rest of the pull WO plus a full push WO tomorrow. We'll see.
 
Pause Squats:  10 x 3 @ 235
Felt great - maintained ATG form throughout.

Lunge Walk: 10 paces @ 45
Did 'em for the stretch.

Bench: 4 x 6 @ 185
Getting more solid.

Standing Press: 2 x 12 @ 95
Second set was clustered 8-4, but that's OK.  My triceps are still too weak to weather shoulder presses after bench.  I was honestly happy with one complete set, and more than half of the other.

Good start to the week.
 
Pause Chins: 5 x 3 @ BW+17.5 (Total weight: ~215)
I'm at something of a crossroads with chins.  I suppose I could do it the right way and decrease the load to nothing and start over, progressing slowly as I am able to get all 10 sets with good form.  Or, I could keep adding weight and hope that the other rep ranges will increase my endurance.  Dunno.  Regardless, I think I may add some assistance work for my biceps - they are definitely a weak link.  What that work might look like, I'm really not sure.  The last thing I want to do is over train.

WNGPD: 130 x 15

Deads: 4 x 6 @ 220
Felt very solid - but grip strength is becoming a concern.  I need to re-start my gripper training.

BB Row: 140 x 12
I was running way late, so I bumped the load up 10 pounds and knocked out the reps (original load was 130).
 
Run training today. Suffice to say I have a long way to go before the 10K. My target pace is about 7 MPH; today I ran at 6.8 MPH for two segments of running, for a total of about 4 miles. My goal is to train running 10 miles at that pace consistently before the 10K. I'm going to have to do a whole bunch more running if this is to ever be accomplished; I run about a mile before every workout - I think my body may be conditioned to that distance only. I'm going to have to reintroduce HIIT work after strength WOs to push my cardio boundaries. I can feel the puke in my throat already.
 
Tim, are you using some fancy gear to keep track of your pace? I was wondering about the Nike+iPod Sport kit doohickies but I don't know how accurate they are. Any advice you wouldn't mind sharing?  
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Hey Lol -

I was on a treadmill today, so that's how I was able to track the speed. But - my wife and sister-in-law both have the Nike-iPod thing and it works very well in terms of tracking speed and distance. It even allows you to upload your run to keep track of your progress. Great stuff. I'm going to get one once I start running outside.
 
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(_tim @ Feb. 23 2010,10:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deads: 4 x 6 @ 220
Felt very solid - but grip strength is becoming a concern.  I need to re-start my gripper training.</div>
Nice deads.

I agree about the grip training. When things get heavy (or when there's a lot of reps), I switch from an overhand grip to a mixed grip. Sometimes even that doesn't work. Grip training is better than straps in the long run.
 
Thanks TR - I actually started the grip training last night.  It really showed me how weak my grip really is; I'm so glad I started the work when I did before the deads started getting too heavy.

In other news...

I'm a guy with HORRIBLE sinuses.  I average about two sinus infections per month in the winter, mostly due to my allergy to mold spores.  So about two weeks back, I had a string of 4 days where I had allergy attacks like no tomorrow.  Bad ones - meaning that I had no way to breathe out of my nose, and had headaches that would have powered NYC.  Not so fun.  After that, I started to get what felt like a cold.  I usually treat those with Mucinex D and lots of liquids - again, to stave off the possibility of the cold turning into something worse.  Well, over the weekend I started losing my voice - and as of yesterday I couldn't talk at all (yes, that included my gym time).  Went to the doc and found out that I have a massive infection  - in a different part of my sinuses than in the past.  I'm on all kinds of meds now that really messed up my sleep last night.  I was actually going to go to the gym this morning, but fell into a deep sleep after waking up the third time at 3:30.

To the positive - I had bad DOMS in my hammys from the squat work on Monday.  I think the running yesterday cured me - my legs haven't felt anywhere near as they do today in a very long time.

I wonder what will happen to my training when I don't have a sinus infection....  It's been at least a week of the stupid thing affecting me.  Ain't being human fun?
 
Sickness and pain are like little LED battery lights that let us know we are still alive. It's when you STOP hurting that you're in trouble.
 
Thanks Bax - this qualifies for one of those good efforts in the gym....

Warmup - 8:00 run @ 7.0 MPH (no incline).  I was wrong about my target pace for the 10K; I want to be at a sub-8:00 mile time on average.  7.0 is a 8:32 mile pace.  Not good enough.

Paused Standing Press: 10 x 3 @ 120
VERY happy with this; the sets felt solid up until the 10th.  I struggled with the 3rd rep, but I got the bar up without clustering.

DB Fly: 25 x 19
Happy here too - maintained form with a net rep increase over last time, with a heavier load.  I love progress.

Squats: 4 x 6 @ 210
With all this talk over on Mike's log about form, I really studied my own form to see exactly what I was doing in terms of the hole - getting in, and getting out.  I found that the thought in my head flips to EXPLODE as soon as my ham touches my calf - but it's not a bounce.  Rather, it's a deliberate energy flip from controlled falling (tension on quads and core) to controlled ascension (tension initially on hams, then quads, core throughout). My first warmups were bouncy, but not the work sets.  The heavier the load, the more I focus on abject control throughout the rep.  I absolutely believe with all my knee issues, this alone has kept me injury-free.

Bench: 2 x 12 @ 170
Second set was clustered 8-2-2.  Still - this is an improvement, especially since the last time I was supposed to do bench 12's, I ran out of time.  This shows that my tricep endurance is starting to come back to me.

Lastly, a Tabata attempt.  OK - now to be clear, this was my litmus test to see where I was as a starting point.  Oh my.

Tabata Elliptical: 2:00 WU; 1:00 cycles (2); 2:00 CD
OK.  Now remember - a Tabata cycle is :20 full effort, :10 rest.  You're supposed to do 8 cycles for a total of 4:00.  You can do this with basically any exercise, and they even make a device to time the intervals for you.  It's called a gymboss.  Google!  Tabata training is used all over the world for cardio-based fat loss.  If you need to do a bit of tidying, do Tabata.  I think I may try this with thrusters - it'd be a good way to train for a Fran attempt.

All together -  a very good, long workout.  It's snowing like crazy here today, so the kids don't have school, and I'm workin' from home.  Love that.
 
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