_tim's Log

Deads: 275, 285 x 3; 300 x 10 (PR)
I had to use my Versa Grips for the 300 set - but despite that I'm really happy with the set.

Repetition Deads: 5 x 10 @ 175
Again - just touch and go for these sets.

I was super low on time today, so I had to stop the WO there. Very happy with the work today!
 
I have found Versa Grips to be very helpful. I especially like using them with power shrugs and calf raises -- exercises that require me to hold on to the bar for long periods.

I don't use them much on my deadlifts; I prefer to allow my grip strength to develop. However, if grip strength is limiting your deadlift, then hallelujah for Versa Grips!
 
Wow tim, nice cycle you got goin. 10 reps deads at 300 nice, OHPS are looking great and squats are awesome too.
 
Off topic, but do you guys think that versa gripps are definitely worth the money compared to using straps? I've switched to double overhand for deads after everyone at the gym kept yelling at me for mixed grip, and I'm using straps but they are a huge pain to deal with when doing several sets of deads. Do you guys have the regular version or the pro versions?
 
Totentanz said:
Off topic, but do you guys think that versa gripps are definitely worth the money compared to using straps? I've switched to double overhand for deads after everyone at the gym kept yelling at me for mixed grip, and I'm using straps but they are a huge pain to deal with when doing several sets of deads. Do you guys have the regular version or the pro versions?
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I use the regular version. They are much (MUCH!!) nicer than straps. There is whole lot less hassle strapping up. As they get broken in, and as you get used to them, they are even faster. Quadancer turned me on to the them and I've never looked back.
 
I completely agree, TR. I love my grips - I use the pro ones. I'm continuing to develop my grip strength, but until it catches up with my back strength, I'll use my grips. Tot - I have straps too and about two weeks back I brought 'em out for a set, and the difference to me was amazing. The tension on my wrists was 500% of that when I use the grips, and the grip itself was no better than with the grips. Bax - thanks man... Much appreciated. :)

On to today's workout...

Tabata de Elliptical: 3:00 WU, 4:00 Work, 3:00 CD
My hams are kinda tired today, so I elected to get some blood going before going full tilt into the sprints. Regardless, the work was tough today - kinda felt like I was sprinting through semi-cured cement.

Treadmill: 13:00 @ 7.1 MPH, 4:00 @ 2.7 MPH
I knew I was very likely to not get a full 30:00 in today, but I still upped the tempo at the 7.1 and stayed there as long as I could. I forgot to look at the distance covered - but I'd guess it was a tad over 2 miles.

Wendler Hanging Leg Raise: 10, 6
After reading the book and seeing how he does 'em, I wanted to give 'em a go. I usually do them with straps under my armpits, and bring my legs to my chest. His version is to keep the legs straight and touch the bar you're hanging from with your shins. Bottom line - his are harder.
 
Start of Month 1 5/3/1...

Pause Bench: 180 x 5; 205 x 3; 230 x 5
I had a couple more in the tank for the 230 set, but 5 is still ok I suppose. I didn't have a spotter, and the 5th rep was just hard enough to get off my chest after the pause that a 6th rep seemed like a bad idea. I hope as this year of Wendler concludes, I'm doing sets of 10 in the 230-250 range. Time to ramp the bench, and God willing I have set up microcycle 2 with enough assistance to really boost my two upper body core lifts.

Repetition Bench: 5 x 10 @ 135
The last set was sorta challenging, but not really.

DB Rows: 5 x 10 @ 65
VERY challenging. Sets 4 and 5 were killers.

Good end to week 3!
 
Stress Run Sunday...
6.5 MPH, 30:00 - 3.25 miles, 375 calories
What I needed to do this morning.
 
TunnelRat2 said:
Is this Wendler's 'Big but Boring' assistance exercise suggestion?
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Yes, TR - that's basically a 5x10 at 50% of the 1-rep max for whatever lift you just did the work sets on, plus one other assistance lift.

Today's work (start of week 4):

Pause Squats: 200 x 5; 225 x 3; 250 x 4
The ME set was ok - not horrible, not great. I stopped the set when form became an issue out of the hole.

Repetition Squats: 5 x 10 @ 135
MUCH easier than last time. So much so that when I was done, though I was kind of out of breath, I felt as though I should have progressed the load.

Bench Abs (triple reps): 3 x 10 @ 135
OK - easily the most noticeable increase this cycle has been my abdominal strength and endurance. When I started the cycle, I barely got through 1.5 sets. Today, I got through 3 complete sets, plus a static hold at the end of the 3rd set. Massive improvement.

Pretty decent start to the week.
 
OT Reply to:

Totentanz said:
Off topic, but do you guys think that versa gripps are definitely worth the money compared to using straps? I've switched to double overhand for deads after everyone at the gym kept yelling at me for mixed grip, and I'm using straps but they are a huge pain to deal with when doing several sets of deads. Do you guys have the regular version or the pro versions?
Click to expand...

Sorry to hijack your log Tim. Saw Totz's post and that no one had suggested using a hook grip as the cheapest option. It hurts for about two weeks while your thumbs toughen up but then it eases off and becomes a very useful way to deadlift without the need for straps and for multiple reps. I think it's worth the pain but I'm a bit of a nut. :o) Versas are great though. Probably worth having a pair anyway.
 
Shoot, I forgot about hook grip. I think I will try that soon. I'm not in a hurry to buy any versas, at least not until my straps finally give out. I do have a kid I make help load and unload plates for my deads and rack pulls, who I can make help me wrap the second hand when I'm putting on straps too. I'll have to read up on the best way to get going with hook grip.
 
Tot - There's no real good way to get going with a hook grip other than jumping into it and suffering with some sore thumbs for a couple days. I use a hook grip whenever I can, but my thumb slips quite a bit with heavier loads, even with tape. My gym doesn't allow chalk usage, which I believe would fix my thumb issue. So - almost everything I do is with simple DOH grip.
 
Conditioning!!!

Tabata de la Elliptical: 3:00 WU; 4:00 Work; 2:00 CD
Sore hams today! Happy I got through this.

Treadmill: 6.7 MPH to 100 calories
I got maybe 4:00 in and felt like I'd been running for an hour. So - I ran until I saw the calorie counter hit 100 and called it a day. With CD, total distance was 1.13 miles, and 120 calories.

My body composition has changed quite a bit in 4 weeks - I'd say I've lost at least 4% or so of my total body fat. I never had the body comp analysis done - which I'm mad about - but I'll have one done during the deload week next week to use as a benchmark for the rest of the cycles.
 
Pause Standing Press: 110 x 5; 125 x 3; 140 x 3.5
I almost got that 4th rep - I locked out at just above midway for about 5 seconds and had to give up. Might have been a PR - not sure. I was just really happy that the first 3 reps went as they did having plates on the bar. That was fun.

Repetition Standing Press: 5 x 10 @ 75
After the struggle of the 4th rep in the work sets, these became a bit more challenging. Sets 4 and 5 were downright hard.

Chins: BW x 10, 7, 3, 3, 2.5 (SH)
The 7 for set two is an improvement. Next microcycle will see a massive increase in chin/pullup volume - well, back volume as a whole. Time to ramp a bit.

I didn't get a weight today - but I doubt that BW is much off from last time, probably right around 200 or so.
 
Tabata (Elliptical): 3:00 WU; 4:00 work; 3:00 CD
Went full tilt today. Haven't been that tired after Tabata EVER.

My feet and quads were burning like crazy, so I skipped the treadmill today and instead did a complex...

Air Squats x 12;
Spiderman Pushups x 12;
Jump Lunges x 12;
Pushup To Plank x 12;
Mountain Climbers x 12

I was setting up to go again, and had NO energy whatsoever. I stood there for a good 3-4 minutes before I decided to call it a day.
 
How has your fat loss changed since you started this kind of workout? This would be great to see. I don't do Tabata workouts anymore just because I'm into 1500-m sprints. The interval workouts are much harder than the Tabata protocol. But for those who don't like these tough, tough intervals, Tabata is a great fat loss tool. You simply can't do sprint workouts and Tabata.
 
XFatMan said:
How has your fat loss changed since you started this kind of workout? This would be great to see. I don't do Tabata workouts anymore just because I'm into 1500-m sprints. The interval workouts are much harder than the Tabata protocol. But for those who don't like these tough, tough intervals, Tabata is a great fat loss tool. You simply can't do sprint workouts and Tabata.
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The fat loss has been astounding, XFM. I had really lost control of my nutrition and wasn't getting consistent workouts in for a long time. I had to buy 34-inch pants as the 32's didn't fit, and a new belt to boot. Mind you, I'm 4-weeks in to this 5-6 day a week thing, and my 34's are now really loose, and my old 32's fit really comfortably. The fat around my abdomen is down very noticeably - my top and middle abs are now clearly defined, and the lowest rung are now visible but not quite yet defined. I'm hoping beyond hope that the fat loss continues as I make my way into microcycle 2.

Could you define how you do intervals? 1500-m sprint, then walk, or stop? How long do you rest?
 
Cool job. You'll be there in no time at all.
I do different kinds of intervals. These range from 100 m sprints to mile sprints. Today for instance, I did 5 x 800 m @ current 5k race speed and rest intervals of 400-m walks. But these intervals vary a lot. Some are heftier than others. 5 x 800 m is hard, but not too hard to do. 5 x 1600 m @ 1600-m race speed is much harder. But all interval workouts make my heart hit the maximum capacity, currently at 193 bpm. Also good for fat loss are long runs, anything over 10 miles will do nicely.
 
I completely agree that long runs destroy fat - quickly. Sounds like your sprints would do the trick pretty handily too!
 
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