_tim's Log

Lunchtime...

OHP: 95 x 15, 15, 15
I can hear the cries of BS now given my difficulty with OHP's... Yes, clusters abounded. Set 2 was 10-4-1 and set 3 was 7-4-3-1. I wasn't about to go lighter than 95 lbs - but given I only got 1 non-clustered set, I'll repeat 95 lbs the next time I do 15's.

DB Row: 70 x 15, 15, 15

Leg Extension: 70 x 20, 10
Just for knee rehab purposes - reps were very controlled and slow. Hoping the extra blood helps my unhappy left knee; either I was a complete idiot in doing this, or employing lessons learned in the past. Time will tell which ends up being the case.

Bench Abs: 135 x 10, 10
|
NG Chin: BWE x 3, 2+2 partials/SH

All in all, happy with the work this week. That said, I feel that arm iso's are going to be in the plan rather soon to assist in the present lag
 
Lunch

Bench: 175 x 10, 10, 10, 10

Pronated Grip Pulldown: 125 x 10, 10, 10

Medicine Ball Echanger: 10 x 10, 5
|
Plank: 20 slow count, 15 slow count
The last set of Exchangers was an ugly cluster of 4-1. The planks were counted at probably a 2-3 second cadence. It's more accurate though to list the recording method I think.

Dip: BW +15 x 10, 10, 6; BW x 5
Triceps were very, very fatigued.

Cable Row: 145 x 10, 10, 10
The last set was clustered 7-3, and was at an RPE of very near 10.

My knee is just about healed; I'm hoping to get a lower body workout in yet this week, and maybe a jog.
 
Last edited:
Lunch

Deads: 225 x 10, 10, 10, 10
This was my first deadlift session in about a month and a half; I knew grip would be an issue, and I forced it. I used the thicker bar that has given my grip fits in the past. It worked nicely; the last 2 sets were done with mixed grip and the last set was clustered 6-2-2 due to grip. As always - I did these raw, and didn't need chalk today. The cardio aspect of mid-high rep deads is unreal.

K2C: 20, 20

21's: 75? X 21, 7,7,3-4
|
Rope Tricep Extensions: 95 x 21, 19-2
The 21's were the classic ez-curl bar partial-partial-full bicep curl series. I haven't done these in years, and the second set was unreal - I got the partials ok but had to cluster the full reps. I'm guessing that the ez-curl bar was 25 pounds, and I had two quarters on the ends. So - I think 75 is the right load. The extensions were done with extremely tight form, and while the 1st set wasn't much of a challenge, the second burned like mad.

I'm guessing that this was the last gym workout for the week - hence the iso's.
 
I was on vacation last week, and this week looks to be a very short one for workouts due to scheduling. So - I got one in earlier today, and essentially repeated the workout done on 5/20...

Bench: 155 x 15, 15, 15

Cable Row: 125, 15, 15, 15

Medicine Ball Exchangers: 10 x 10, 3
|
Plank: ~:45, x

Dips: BW x 15, 11
Second set clustered 9-2.

PG Pulldown: 110 x 15, 12
Second set clustered 8-4.

Overall, not terribly unhappy with the work, but I do need consistency as soon as the schedule evens out.
 
(Raw) Squats: 185 x 15, 15, 15

NG Pulldowns: 125 x 15, 15, 6
The second set was clustered 11-4 and the 3rd set featured more lactic acid in my shoulders than I have felt in a long time.

The squat sets were done with "normal" rest; previously I had shortened my rest periods. I will get to that as a practice again, but today was more about getting 3 sets with good form in the books, and that was accomplished.
 
Incline Bench: 135 x 15, 15, 15
I was on a short time line, and all benches were being used. So - I flipped to incline and found just how weak my triceps are. The second set was clustered 12-3 and the third 7-3-3-2.

Cable Row: 130 x 15, 15, 15
|
Hang TTB: 6, 5, x (grip)
The last set of rows was clustered 11-4 and the last TTB set was just not in the books due to grip.

Dips: BW x 15, 10
Second set was clustered 8-2.

I was very limited for time both yesterday and today; essentially I just wanted to be some good core lift work in and anything else was a bonus.
 
Raw Deadlift: 225 x 15, 15
The second set was done with mixed grip and clustered 13-2. My low back was far too fatigued to pull another set.

OHP: 95 x 15, 15
Second set was clustered 9-3-3; triceps were still recovering from Wednesday.

Rollout: 7, 6
|
Cable Curl: 55 x 20, 10
The rollouts were paused in full extension for a full, slow count. The curls were intended to hit slow twitch fibers (love to Dr. Squat...) and as such, the range of motion was limited and load never taken off of the biceps - and the movement was very slow. I'm well aware of the feeling about iso's here (me included) - but this was an end of week assistance-intended movement.
 
Bench: 185 x 10, 10, 10, 10
The 3rd and 4th sets were clustered 7-2-1 and 5-1-1-1-1-1 respectively. My triceps got fatigued much quicker than I thought, so I RP'd the clusters. The singles were literally 1-2 breaths between reps - but I re-racked at every noted cluster.

DB Row: 65 x 10, 10, 10, 10
I saw a huge disparity between right and left arms - that said, it's time to do much more SA work to even things up as much as possible. Rest times were kept intentionally short between sets; the load was too light for the right arm, but not the left - so the compromise was shortened rest times and the result was 4 complete sets of 10 without clustering.

Paused BB Rollout: 95 x 6, 4
|
Dips: BW x 10, 6
|
NG Chin/Pullup: BW x 1-SH+N; 1-SH+N
My biceps are lagging like crazy, so I decided to tax them a bit. I knew that reps were unlikely (and that was confirmed) so I literally ascended to the concentric part of the pull, held as long as I could, and slowly descended through the eccentric. There was a short walk between lifts, so as much as I wanted this to be wholly concurrent work, it wasn't.
 
Short weeks, combined with insane schedules makes for creative workouts. Today was a "just get something done" kind of thing, so it played off of an idea I've seen before:

3 rounds, 0:30 between rounds -->
BW Squats: 0:30
|
Rollout: 0:30
|
Burpee: 0:30
|
Russian Twist (8lb. ball): 0:30

This in no way supplants gym time, nor outdoor conditioning, but it was something. In 7:00, I was huffing and puffing as though I'd just done several hill sprints in a row. Hopefully tomorrow is more substantive.
 
Better...
Squats: (135, 185 x 10 WU) 225 x 10, 10, 10, 10

DB Bench: 45, 60, 65, 70 x 10

K2C: 20, 10

PG Pulldown: 125, 130 x 10

Multiples of 10 happened for every set I did today - kinda fun. The sole prescribed set of work volume I had was for the Squat sets (4 x 10) all the other stuff was feel-based.
 
OHP: 115 x 5, 5, 5, 5, 5
I'm having some very strange deltoid issue on my right side, and I think I may have figured out why. I think based on exercise selection I'm completely leaving out my medial delt cluster. I tested this later in the workout, and think that I found a glitch that changes things up a bit for assistance work. 115 for 5's is hideous - so I have to get this shoulder issue handled.

NG Pulldown: 150, 165, 170, 170, 170 x 5

TTB: 8, 3
|
Plank: 1:00, 0;30
My shoulder pain kept the second set of TTB work very short, so I'm glad I doubled up on core work.

Dips: BW x 20, 10

DB Fly: 15 x 15; 25 x 10, 10
VERY strict form to maximize extension - so loads were very intentionally kept tiny.

I'm likely going to begin my run training this week, and given the deltoid issue, that may not be such a bad thing. From now through late September, running will have a presence on the workout landscape.
 
7/21/2014
1.5 mile run
2 hill jogs, 25 pushups after each (no rest)
.5 mile run
2.5 mile walk (with family)
1 hill sprint
~200 meter sprint
~100 meter sprint
The run/jog was the first I've done in a few weeks. The hills were tough, and that was telling as it was my normal hill that I sprint on. The family surprised me at the park as I was jogging up the driveway, so I did the walk and extra work with them.

7/22/2014
PG Pulldown: 110, 130 x 10; 150, 157.5, 165, 170, 185 x 5

SA DB Bench: 55 x 10; 65, 70 x 8; 75, 80 x 5; 85 x 3
I haven't done single arm work in a while. My obliques are shot today - I forgot how hard the core gets hit in SA work!

Cable Row: 165 x 10; 170 x 6; 185 x 5; 190 x 3

I departed a bit from my training in a sense, and am thinking that an adaptive approach is going to work vastly better given my schedule and run incorporations. I honestly got more out of my session yesterday than I have in a while, and that's not being ignored as I think about training for the Mudder in September.
 
Hello All -

I was on track to do a second Tough Mudder in a couple days but a conflict arose a couple weeks back and I got back to the gym. I'm not doing any periodized work - I'm training specific rep ranges by week. Keyword in that phrase - training. Here are the past few trips to the gym:

8/5/2014
Squats: 185, 225, 255, 275 x 8
Raper: 155 x 10, 10
SG PD: 145, 150 x 8; 165 x 6
K2c: 15

8/27/2014
Pause Squats: 225 x 6, 6, 6 (limited rest)
PD: 157.5 x random (limited rest)

[Mudder 2 cancelled]

9/2/2014
Squats: 185, 225, 245 x 12
SA DB Bench: 60, 65 x 12
(time)

9/10/2014 (bronchitis!)
Bench: 145, 165, 185 x 12; 175 5 Paused (185 set clustered 11-1)
NGPD: 125, 137.5 x 12; 130 x 3
K2C: 20, 15

9/11/2014
Deads: 135, 185, 225 x 12; 275 x 5 (grip)
DB Row: 55, 65, 75 x 12
|
Dips: BW x 12, 12, 12

9/15/2014:
Squats: 225, 245, 255, 265 x 6
Raper: 175 x 6
PD: 145, 150, 165 x 6
Paused Rollout: 6, 6, 4

9/16/2014
Bench: 175, 185, 195, 205, 215 x 6 (Spotter assist last rep of 215 set)
Kroc Rows: 75 x 25
(time)
 
Deads: 235, 265, 285, 315 x 6
The 285 and 315 sets were done with mixed grip - the others were DOH grip. Done raw - no belt, no straps, and no chalk this time despite using a thicker competition bar.

GM: 135 x 10, 3
|
NG Chin: BW x 4, 3
The second set of GM's stopped due to my form breaking down. The chins were severely impacted by grip fatigue.
 
DB (Deltoid) Fly: 20 x 12; 30 x 10; 35 x 6

OHP: 105 x 8; 115, 125, 135, 145 x 3; 155 x 1
No racks were open so I cleaned the bar up for each set. My form was hideous, but I got the bar up.

Tiny Rest Cable Row: 130, 145 x 10; 150 x 6; 165 x 4; 170 x 2

Didn't have much time today.
 
Squats: 235, 265, 285, 305, 315 x 3; 235 x 4P

Dips: Bw x 10; +25 x 6, 6. 6. 6

NG Chins: BW x 5, 4, 3
For the last two sets, I incorporated some "bouncing" and a very slow eccentric motion.

BB Rollout: 95 x 5P, 3P
 
Bench: 195, 215, 225, 235 x 3; 175 x 8P

Kroc Rows: 80 x 25; DB Rows: 90 x 6

K2C: 25, 15

Unreal how much I've lost in terms of bench strength - but it's understandable based on how little I've trained in a long time. The next two weeks will be a bit interesting as I'm travelling 3 days both weeks. So - lots of bodyweight stuff is upcoming unless I can find hotels with gyms.
 
Deads: 225, 275, 315, 365 x 3
The 365 set was done with mixed grips. Raw - no belt, not even chalk this time.

OHP: 95, 105 x 12
The 105 set was RP'd 10-2. I again had to hang-clean the bar up due to a lack of open racks.

DB (Delt Fly): 35, 25 x 10

Reverse Hyper: BW x 15, 15

This was the end of the 3's from last week's insanity, and the start of the 12's for this week's insanity.
 
Bench: 145, 175, 195 x 12; 205 x 7; 165 x 4P
The 205 set was RP'd 6-1; I didn't have a spotter, so I figured I'd RP reps to a point where I was uncomfortable. Turns out that was 1 rep. The paused work showed me how cooked I was.

Squats: 155, 195, 235 x 12; 245 x 6
The 235 set was at an RPE of 9; my fitness level is in need of work.

Cable Row Super (Descending):190 x 6; 170 x 4; 150 x 3; 130 x 5; 110 x 8; 90 x 12; 70 x 15; 50 x 20
The only rest involved here was to move the pin.

I'm travelling next Monday-Wednesday; hopefully I can get in at least something at the hotel. If not - I tried to do "enough" today with both primary push compounds.
 
3-ish week experiment... Volume
10/23/2014
Squats: 225 x 5, 5, 5, 5, 5, 5, 5, 5

SA DB Row: 70 x 10, 10, 10, 10

SA DB Flat Bench: 45 x 20; 50 x 20

My new role has my schedule in a bit of a crunch, and I travel now with greater frequency. So, I'm going to use the space between trips for microcycles that give me a glimpse into other training methodologies. My track record of late being what it has, I wanted this one to be a challenge. So - after reading a bit and talking with a buddy of mine, I decided to up the volume and use multiple rep ranges through the workout, like Russ' triples template that I've done many times. If you're doing your math right, you'll see that the magic number above is 40. I'm hoping to persist this pattern for any lift I do until I travel again, with assistance work being done in sets of 20. Cardio will be a part of this to clobber the fat that I have.
 
You must log in or register to reply here.
Back
Top