_tim's Log
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_tim
Well-Known Member
Well, I'm back. I've been traveling for the past two weeks and doing a mix of cardio and machine work in the hotel "gym". Very maintenance like.
I saw a workout from Craig Capurso that blends endurance with strength. So - this is going to be my back workout for about five-ish weeks; that seems like a logical time to change. In any case, two things: I skipped deads today (programmed), and this was the craziest thing I've tried in a while.
Tabata Cable Row: 105
V-Bar Pulldown (NG): 4 x 10 @ 90
The reason for the baby weight: the eccentric is done at a-la a negative. He prescribes and 8-count, which I did. I've never felt my lats burn like this, ever.
T-Bar Row: 25, 35, 45 x 15
The baby weights were in direct correlation to the previous exercise. I started a smidge too light, but I think this is going to be another one with baby weights for a while.
Tabata DB Rear Lateral Raise: 10
To the pain.
Tabata Straight Arm Pulldown: 105
KILLED my triceps. Low lats too.
The deads are inserted after the Cable Rows. I discarded them today as I ran a couple miles last night in an attempt to sweat out a cold. Legs were in no shape to pull today. At all.
I hope you all are well.
I saw a workout from Craig Capurso that blends endurance with strength. So - this is going to be my back workout for about five-ish weeks; that seems like a logical time to change. In any case, two things: I skipped deads today (programmed), and this was the craziest thing I've tried in a while.
Tabata Cable Row: 105
V-Bar Pulldown (NG): 4 x 10 @ 90
The reason for the baby weight: the eccentric is done at a-la a negative. He prescribes and 8-count, which I did. I've never felt my lats burn like this, ever.
T-Bar Row: 25, 35, 45 x 15
The baby weights were in direct correlation to the previous exercise. I started a smidge too light, but I think this is going to be another one with baby weights for a while.
Tabata DB Rear Lateral Raise: 10
To the pain.
Tabata Straight Arm Pulldown: 105
KILLED my triceps. Low lats too.
The deads are inserted after the Cable Rows. I discarded them today as I ran a couple miles last night in an attempt to sweat out a cold. Legs were in no shape to pull today. At all.
I hope you all are well.
_tim
Well-Known Member
Well, I'm back. Traveled for two weeks, was sick as hell for another, and got back to it this morning.
Today began a small-ish mesocycle that will be filled with four-ish microcycles. I get married for the second time in early June. So, from now until the end of May is the tiny mesocycle. February, March, April and May will serve as the demarcation lines for the micros. I'm sorta adopting a love for the combination of strength, BB, muscular endurance and cardio-like approach that Craig Capurso is publishing these days. I've been doing his chest workout for a while, but have been ignoring the Tabata work at the end. Well, no more. I'm going to use Capurso's chest, back and shoulder workouts and use a similar approach for squat-centric work and a slight deviation for core work. The microcycles will just shuffle lifts, while keeping the same basic structure and will potentially use deloads if things get a bit hairy. This is the plan for the next few months. I'd like y'all to please poke holes in this plan if you see issues. I trust this community implicitly and value your feedback.
Today...
Tabata Cable Row: 110, 72 total reps
Deads: 185, 205, 225, 235, 245 x 5
Last set was RP'd 4-1 due to grip fatigue.
V-Bar Pulldown + Negative: 4 x 10 @ 90
All kinds of RP'ing during the last two sets. Grip/lactic acid buildup. I powered through, remembering my Dr. Squat days but I took the Mentzer approach when I just could not take the burn anymore. Did the same when I couldn't hold the bar too. That negative in the eccentric portion of the lift is insane.
T-Bar Row: 3 x 15 @ 45
Pushed the load here. RP'd the final set 10-5 due to grip fatigue.
Tabata Rear Deltoid Fly: 10's, 52 total reps
Tabata Straight-Arm Pulldown: 90, 63 total reps
Again, my triceps got pounded at around the midpoint of the lift.
Fun stuff.
Today began a small-ish mesocycle that will be filled with four-ish microcycles. I get married for the second time in early June. So, from now until the end of May is the tiny mesocycle. February, March, April and May will serve as the demarcation lines for the micros. I'm sorta adopting a love for the combination of strength, BB, muscular endurance and cardio-like approach that Craig Capurso is publishing these days. I've been doing his chest workout for a while, but have been ignoring the Tabata work at the end. Well, no more. I'm going to use Capurso's chest, back and shoulder workouts and use a similar approach for squat-centric work and a slight deviation for core work. The microcycles will just shuffle lifts, while keeping the same basic structure and will potentially use deloads if things get a bit hairy. This is the plan for the next few months. I'd like y'all to please poke holes in this plan if you see issues. I trust this community implicitly and value your feedback.
Today...
Tabata Cable Row: 110, 72 total reps
Deads: 185, 205, 225, 235, 245 x 5
Last set was RP'd 4-1 due to grip fatigue.
V-Bar Pulldown + Negative: 4 x 10 @ 90
All kinds of RP'ing during the last two sets. Grip/lactic acid buildup. I powered through, remembering my Dr. Squat days but I took the Mentzer approach when I just could not take the burn anymore. Did the same when I couldn't hold the bar too. That negative in the eccentric portion of the lift is insane.
T-Bar Row: 3 x 15 @ 45
Pushed the load here. RP'd the final set 10-5 due to grip fatigue.
Tabata Rear Deltoid Fly: 10's, 52 total reps
Tabata Straight-Arm Pulldown: 90, 63 total reps
Again, my triceps got pounded at around the midpoint of the lift.
Fun stuff.
_tim
Well-Known Member
BB Reverse Grip Bench: 10 x 3 @ 165
I'm going to do these outside of the Smith machine from now on. The loads will be lighter, but the work is so much more effective given the instability of the bar.
Alternating DB Press: 60, 65, 65, 65, 65, 65 x 5
Chest Press: 105, 110, 120, 125, 135 x 6
The 135 set was RP'd 5-1.
Tabata Battle Ropes
Not nearly as much work as programmed (due to time), but a good session nonetheless.
I'm going to do these outside of the Smith machine from now on. The loads will be lighter, but the work is so much more effective given the instability of the bar.
Alternating DB Press: 60, 65, 65, 65, 65, 65 x 5
Chest Press: 105, 110, 120, 125, 135 x 6
The 135 set was RP'd 5-1.
Tabata Battle Ropes
Not nearly as much work as programmed (due to time), but a good session nonetheless.
_tim
Well-Known Member
The past two days were consumed by house projects, namely building stuff. Thusly, no energy for workouts remained. This was not so this morning, however...
Squats: 185, 205, 225 x 6; 245 x 5
|
Hang Pike: 10, 10. 10, 10
The last set of squats was RP'd 4-1. I wasn't confident enough in my form to go for rep 6.
Weighted Situps: 50 x 6, 2; 40 x 3
Band Curls: 25, 25
|
DB Split Squat: 50 x 10, 10
Cable Curls: 90, 110 x 10; 130 x 2N
|
Plate Russian Twists: 25 x 20, 20
Fun little session.
Squats: 185, 205, 225 x 6; 245 x 5
|
Hang Pike: 10, 10. 10, 10
The last set of squats was RP'd 4-1. I wasn't confident enough in my form to go for rep 6.
Weighted Situps: 50 x 6, 2; 40 x 3
Band Curls: 25, 25
|
DB Split Squat: 50 x 10, 10
Cable Curls: 90, 110 x 10; 130 x 2N
|
Plate Russian Twists: 25 x 20, 20
Fun little session.
_tim
Well-Known Member
Last Night (2/16/2017):
Capurso Ultimate Shoulder....
Tabata DB Swing: 30 x 73
Hang Clean: 95, 105, 115, 125, 125 x 5
Last set was RP'd 3-2 due to grip fatigue. My form was all over the place. I need practice here for sure!
Bi-Lateral Cable Lateral Raise: 3 x 10 @ 50; 35 x 10
The third set was RP'd 6-4. The eccentric portion here was done with an 8-count down for more TUT. Baby weights were desperately needed as a result.
Standing OH DB Press: 40, 50, 60 x 15
Third set was RP'd 9-6-1. Baby weights again.
Tabata "C" Raise: 20 x 45
DB's end with arms raised above head - a big C motion is the lift. Hence the very clever name. And again, the use of baby weights was necessary and quite humbling.
Tabata Upright Row: 45 x 67
I have a love/hate relationship with this lift. I feel fine today and that's almost assuredly due to the load being solely the bar.
Unbelievable body response today. Easily the best shoulder work I've done in quite some time.
Today (2/17/2017):
Squats: 205, 225, 235, 245 x 6
|
Hank Pike/Oblique: 5/5, 5/5, 2/2, 3/3
The last set of squats was RP'd 5-1 due to breath loss. I was huffing and puffing but good after 5 reps. I carefully made all reps "full" squats without the butt wink. The third and fourth sets of ab work were cut short due to grip fatigue. Hang cleans claimed their first victim.
Weighted Situp: 3 x 5 @ 40
I keep my arms extended throughout the lift when I do these.
Split Squat: 2 x 10 @ 40
I kept the load lighter today simply due to the squat session. In the end, it was perhaps too light but I got through all the reps without issue.
Plate Russian Twist: 25 x 20, 15
|
Dead Bug: 5, 2
I kept the plate for the dead bug. I think the sit-ups were as much to blame here as the leg work. I had to keep things short both because of leg and ab fatigue.
Good couple workouts.
Capurso Ultimate Shoulder....
Tabata DB Swing: 30 x 73
Hang Clean: 95, 105, 115, 125, 125 x 5
Last set was RP'd 3-2 due to grip fatigue. My form was all over the place. I need practice here for sure!
Bi-Lateral Cable Lateral Raise: 3 x 10 @ 50; 35 x 10
The third set was RP'd 6-4. The eccentric portion here was done with an 8-count down for more TUT. Baby weights were desperately needed as a result.
Standing OH DB Press: 40, 50, 60 x 15
Third set was RP'd 9-6-1. Baby weights again.
Tabata "C" Raise: 20 x 45
DB's end with arms raised above head - a big C motion is the lift. Hence the very clever name. And again, the use of baby weights was necessary and quite humbling.
Tabata Upright Row: 45 x 67
I have a love/hate relationship with this lift. I feel fine today and that's almost assuredly due to the load being solely the bar.
Unbelievable body response today. Easily the best shoulder work I've done in quite some time.
Today (2/17/2017):
Squats: 205, 225, 235, 245 x 6
|
Hank Pike/Oblique: 5/5, 5/5, 2/2, 3/3
The last set of squats was RP'd 5-1 due to breath loss. I was huffing and puffing but good after 5 reps. I carefully made all reps "full" squats without the butt wink. The third and fourth sets of ab work were cut short due to grip fatigue. Hang cleans claimed their first victim.
Weighted Situp: 3 x 5 @ 40
I keep my arms extended throughout the lift when I do these.
Split Squat: 2 x 10 @ 40
I kept the load lighter today simply due to the squat session. In the end, it was perhaps too light but I got through all the reps without issue.
Plate Russian Twist: 25 x 20, 15
|
Dead Bug: 5, 2
I kept the plate for the dead bug. I think the sit-ups were as much to blame here as the leg work. I had to keep things short both because of leg and ab fatigue.
Good couple workouts.
_tim
Well-Known Member
2/20/2017 Midday:
Rev Grip Bench: 10 x 3 @ 175
Alternating DB Press (Flat): 55, 60, 65, 70, 75, 80 x 5
The last set was RP'd 3-1-1.
Leverage Chest Press: 110, 120, 125, 135, 150 x 6
Machine Fly: 120, 130, 135 x 10
The last set was RP'd 7-3.
Svend Press: 2 x 15 @ 10
Alternating SA Decline Cable Fly: 85 x 30
Tabata Dips: 12, 1 ... Bench Dips: 36
I tried to do conventional dips in the Tabata style and failed miserably by the second cycle. So, I switched to Bench Dips and did a little better but still found it to be an insane challenge.
2/20/2017 Night:
Squats: 225, 235, 245 x 6
Last set was RP'd 3-3.
Rapers: 135 x 7, 2
The first set was RP'd 6-1.
This night session was silly. I damn near killed my upper body in the earlier session, and really had no business continuing the squat session after the first work set. I kept going and ultimately hit my current 6-rep max at 245 in a split set. The work was done, and all of the work sets at night were done without knee sleeves. I forgot them in my bag and didn't have the oomph to go get them. I knew if I went back to the locker room, I was leaving.
2/21/2017
Hang Pike: 8, 6, 6, 4
Weighted Decline Situp: 40 x 6; 45 x 6, 5, 3x
Hang Oblique: 8, 6
|
Plate Russian Twist: 25 x 20, 15
Dead Bug: 10, 10
|
Rollout: 4, 2x
Given the work yesterday, I figured a good core workout today would be a nice way to get work in and not do anything that could lead to serious injury because of fatigue. I pushed myself on the weighted situps, which are evil when things get grindy. The dead bugs were done on a bench, holding a medicine ball to stabilize the top half of me. That little tweak makes that movement much more challenging simply because there is nothing to stop your leg from moving. The TUT increase is noticeable from the start. In the end, this was a whole lot more fun than I had thought I was going to have when I walked in the gym this morning.
Rev Grip Bench: 10 x 3 @ 175
Alternating DB Press (Flat): 55, 60, 65, 70, 75, 80 x 5
The last set was RP'd 3-1-1.
Leverage Chest Press: 110, 120, 125, 135, 150 x 6
Machine Fly: 120, 130, 135 x 10
The last set was RP'd 7-3.
Svend Press: 2 x 15 @ 10
Alternating SA Decline Cable Fly: 85 x 30
Tabata Dips: 12, 1 ... Bench Dips: 36
I tried to do conventional dips in the Tabata style and failed miserably by the second cycle. So, I switched to Bench Dips and did a little better but still found it to be an insane challenge.
2/20/2017 Night:
Squats: 225, 235, 245 x 6
Last set was RP'd 3-3.
Rapers: 135 x 7, 2
The first set was RP'd 6-1.
This night session was silly. I damn near killed my upper body in the earlier session, and really had no business continuing the squat session after the first work set. I kept going and ultimately hit my current 6-rep max at 245 in a split set. The work was done, and all of the work sets at night were done without knee sleeves. I forgot them in my bag and didn't have the oomph to go get them. I knew if I went back to the locker room, I was leaving.
2/21/2017
Hang Pike: 8, 6, 6, 4
Weighted Decline Situp: 40 x 6; 45 x 6, 5, 3x
Hang Oblique: 8, 6
|
Plate Russian Twist: 25 x 20, 15
Dead Bug: 10, 10
|
Rollout: 4, 2x
Given the work yesterday, I figured a good core workout today would be a nice way to get work in and not do anything that could lead to serious injury because of fatigue. I pushed myself on the weighted situps, which are evil when things get grindy. The dead bugs were done on a bench, holding a medicine ball to stabilize the top half of me. That little tweak makes that movement much more challenging simply because there is nothing to stop your leg from moving. The TUT increase is noticeable from the start. In the end, this was a whole lot more fun than I had thought I was going to have when I walked in the gym this morning.
_tim
Well-Known Member
Tabata Cable Row: 110 x 76
Deads: 205, 225, 245, 255, 265 x 5
I felt really, really good about these sets. Form felt good, and I controlled every rep to the floor. The upper sets were taxing in a cardiovascular sense, but I've come to expect this.
V-Bar Pulldown + Negative Eccentric: 10 x 4 @ 100
The last set was RP'd 5-5 due both to grip and fatigue all over.
T-Bar Row: 3 x 15 @ 50
Tabata Rear Delt: 10 x 77
Tabata Straight Arm PD: 105 x 50
Sadly, this will be the last workout for a few days. Glad I got a good one in!
Deads: 205, 225, 245, 255, 265 x 5
I felt really, really good about these sets. Form felt good, and I controlled every rep to the floor. The upper sets were taxing in a cardiovascular sense, but I've come to expect this.
V-Bar Pulldown + Negative Eccentric: 10 x 4 @ 100
The last set was RP'd 5-5 due both to grip and fatigue all over.
T-Bar Row: 3 x 15 @ 50
Tabata Rear Delt: 10 x 77
Tabata Straight Arm PD: 105 x 50
Sadly, this will be the last workout for a few days. Glad I got a good one in!
_tim
Well-Known Member
The forum isn't able to be reached on my computer - looks like the CloudFlare thing. Dunno.
Today;
Reverse Grip Bench: 10 x 3 @ 185
Alternating DB Press: 60, 65, 70, 70, 70 x 5; 80 x 2
Strive Chest Press: 130, 140, 150, 155, 160 x 6 - last set was RP'd 3-3
Machine Fly: 115, 120, 125 x 10 - for each of these sets, I did "bounce reps" for the last 5 reps of each set. Essentially, meet the handles, move them slightly apart and then re-meet them. That was one rep. Great finisher!
Tabata Bench Dips: 51 reps
Didn't have time for the Svend or Cable work. Great session regardless.
Sent from my iPhone using Tapatalk
Today;
Reverse Grip Bench: 10 x 3 @ 185
Alternating DB Press: 60, 65, 70, 70, 70 x 5; 80 x 2
Strive Chest Press: 130, 140, 150, 155, 160 x 6 - last set was RP'd 3-3
Machine Fly: 115, 120, 125 x 10 - for each of these sets, I did "bounce reps" for the last 5 reps of each set. Essentially, meet the handles, move them slightly apart and then re-meet them. That was one rep. Great finisher!
Tabata Bench Dips: 51 reps
Didn't have time for the Svend or Cable work. Great session regardless.
Sent from my iPhone using Tapatalk
_tim
Well-Known Member
Catching up, now that I can get to the forum again...
3/1/2017
Squats: 205, 225, 245 x 6; 225 x 4
|
Hang Pike: 8, 8, 8, 6
The 245 set was RP'd 402.
Weighted Situp: 50 x 6; 60 x 3, 3
DB Split Squat: 70 x 10
|
Hang Oblique: 6
Was running out of gas here.
Plate Twist: 25 x 25
|
Dead Bug: 5
After this one, my squat setup was in the cross hairs to change.
3/2/2107
Tabata Cable Row: 110 x 73
WG PD: 120, 130, 140, 140, 140 x 5
I tried a pullup to no avail. Needless to say, I was disgusted and again put a change in the setup.
V-Bar PD: 110, 120, 120, 130 x 10
Tabata Rear Delt Fly: 16 x 56
Tabata SA PD: 105 x 58
After this one, I thought maybe it would be super fun to move the first Tabata to the end, for a 3-fer. Could be magical.
3/6/2017:
Tabata DB Swing: 35 x 74
Hang Clean: 95, 105, 115, 125 x 5
I did these thumbless. Not sure if that was smart or not, but that's how I did them. The last set was RP'd 3-2 due to fatigue.
Bi-Lateral Cable Iso Raise: 35, 50, 50, 50 x 10
Standing DB Press: 50, 60, 60 x 15
The last set was RP'd 8-4-3. The loads for this and the last lift are total weight though the loads were handled independently between arms.
Tabata C Raise: 16 x 56
Tabata UR Row: 55 x 57
3/7/2017
Deads: 225, 245, 255, 265 x 5
My low back was still a little shaky from yesterday. Again, a programming change happened as a result.
Lying Leg Curl: 45, 55, 65, 75 x 10
GM: 95, 115, 125 x 12
Calf Raise: 3 x 20 @ 90
The third set was RP'd 14-6.
Fun stuff.
3/1/2017
Squats: 205, 225, 245 x 6; 225 x 4
|
Hang Pike: 8, 8, 8, 6
The 245 set was RP'd 402.
Weighted Situp: 50 x 6; 60 x 3, 3
DB Split Squat: 70 x 10
|
Hang Oblique: 6
Was running out of gas here.
Plate Twist: 25 x 25
|
Dead Bug: 5
After this one, my squat setup was in the cross hairs to change.
3/2/2107
Tabata Cable Row: 110 x 73
WG PD: 120, 130, 140, 140, 140 x 5
I tried a pullup to no avail. Needless to say, I was disgusted and again put a change in the setup.
V-Bar PD: 110, 120, 120, 130 x 10
Tabata Rear Delt Fly: 16 x 56
Tabata SA PD: 105 x 58
After this one, I thought maybe it would be super fun to move the first Tabata to the end, for a 3-fer. Could be magical.
3/6/2017:
Tabata DB Swing: 35 x 74
Hang Clean: 95, 105, 115, 125 x 5
I did these thumbless. Not sure if that was smart or not, but that's how I did them. The last set was RP'd 3-2 due to fatigue.
Bi-Lateral Cable Iso Raise: 35, 50, 50, 50 x 10
Standing DB Press: 50, 60, 60 x 15
The last set was RP'd 8-4-3. The loads for this and the last lift are total weight though the loads were handled independently between arms.
Tabata C Raise: 16 x 56
Tabata UR Row: 55 x 57
3/7/2017
Deads: 225, 245, 255, 265 x 5
My low back was still a little shaky from yesterday. Again, a programming change happened as a result.
Lying Leg Curl: 45, 55, 65, 75 x 10
GM: 95, 115, 125 x 12
Calf Raise: 3 x 20 @ 90
The third set was RP'd 14-6.
Fun stuff.
_tim
Well-Known Member
Rev Grip Bench: 5 x 3 @ 185; 195 x 3, 2
I didn't push this for all of the intended volume. I'll explain why at the end...
Alternating DB Press (Flat): 60, 65, 70 x 5; 75 x 3 left/5 right; 60 x 8
I hit a failure state on my left arm in the 75 set. I actually tried to RP it to no avail. The right arm was RP'd 4-1 if I'm being honest. The drop set at the end was purely out of frustration.
Chest Press (Strive): 150, 155, 160, 165 x 6; 175 x 5x
Last set was again a failure state.
Machine Fly: 115, 125 x 10; 130 x 9
Last set was RP'd 5-2-1-1.
Alternating SA Cable Decline Fly: 77.5 x 30
Tabata Bench Dip: 51
I am going to be changing things up as my body is telling me it's time. I've gotten phenomenal results thus far with this training approach, but I can tell it's time for a tweak. I figured it would be around this time anyway for the microcycle approach I laid out a few weeks back. What the tweaks will be are still being determined. In truth, this whole thing has begun to naturally change due to how the big lifts were being impacted by both my programming and the overall cadence. I am travelling a portion of next week, so a tiny built-in active rest period will occur. Thursday next week, the tweak becomes the plan. Yeah, whatever it may be. If there is one thing I've learned, and learned the hard way, "just training" doesn't really work on its own. Having a plan, or approach, or framework is beyond helpful. I know I'm not looking for full-body WO's, so HST is still not in the cards. Neither is pure strength training. I have a plan for that after the wedding. Stay tuned - I promise I'll eat my words somehow.
I hope you all are well.
I didn't push this for all of the intended volume. I'll explain why at the end...
Alternating DB Press (Flat): 60, 65, 70 x 5; 75 x 3 left/5 right; 60 x 8
I hit a failure state on my left arm in the 75 set. I actually tried to RP it to no avail. The right arm was RP'd 4-1 if I'm being honest. The drop set at the end was purely out of frustration.
Chest Press (Strive): 150, 155, 160, 165 x 6; 175 x 5x
Last set was again a failure state.
Machine Fly: 115, 125 x 10; 130 x 9
Last set was RP'd 5-2-1-1.
Alternating SA Cable Decline Fly: 77.5 x 30
Tabata Bench Dip: 51
I am going to be changing things up as my body is telling me it's time. I've gotten phenomenal results thus far with this training approach, but I can tell it's time for a tweak. I figured it would be around this time anyway for the microcycle approach I laid out a few weeks back. What the tweaks will be are still being determined. In truth, this whole thing has begun to naturally change due to how the big lifts were being impacted by both my programming and the overall cadence. I am travelling a portion of next week, so a tiny built-in active rest period will occur. Thursday next week, the tweak becomes the plan. Yeah, whatever it may be. If there is one thing I've learned, and learned the hard way, "just training" doesn't really work on its own. Having a plan, or approach, or framework is beyond helpful. I know I'm not looking for full-body WO's, so HST is still not in the cards. Neither is pure strength training. I have a plan for that after the wedding. Stay tuned - I promise I'll eat my words somehow.
I hope you all are well.
_tim
Well-Known Member
NG Chin: BW x 6, 6, 6, 4
The last set was RP'd 3-1, with a failed attempt at a second rep in the pause. I was cooked enough to know it was time to move on.
Face Pull: 90, 105, 110, 125, 130 x 8
DB Rows (maybe Kroc?): 70 x 20, 15
I can't remember if Krocs were 20's or 25's. In any case, it was humbling remembering that my previous Kroc sets were in the 90's.
WG PD: 100, 110, 110, 110 x 10
I employ a negative on the eccentric portion of PD's now, regardless of hand position. The time under tension difference is unreal. I had some RP's as a result: 6-4 and 7-3 on the last two sets respectively.
Tabata SA PD: 105 x 58
Tabata Cable Row: 90 x 80
My calves are killing me. I haven't had DOMS like this in years. The back work felt damn good today.
In other news, I've decided on a hybrid approach for the change-up that should go for about 12 weeks, give or take. I travel the beginning of the week next week, so Thursday begins the fun.
The last set was RP'd 3-1, with a failed attempt at a second rep in the pause. I was cooked enough to know it was time to move on.
Face Pull: 90, 105, 110, 125, 130 x 8
DB Rows (maybe Kroc?): 70 x 20, 15
I can't remember if Krocs were 20's or 25's. In any case, it was humbling remembering that my previous Kroc sets were in the 90's.
WG PD: 100, 110, 110, 110 x 10
I employ a negative on the eccentric portion of PD's now, regardless of hand position. The time under tension difference is unreal. I had some RP's as a result: 6-4 and 7-3 on the last two sets respectively.
Tabata SA PD: 105 x 58
Tabata Cable Row: 90 x 80
My calves are killing me. I haven't had DOMS like this in years. The back work felt damn good today.
In other news, I've decided on a hybrid approach for the change-up that should go for about 12 weeks, give or take. I travel the beginning of the week next week, so Thursday begins the fun.
_tim
Well-Known Member
Weighted Situp: 50, 60 x 6; 60 x 4
The last set was RP'd 3-1. The theme today was go to RP. Onward...
Seated Alternating DB Curl: 40's, 45's, 50's x 6
These were following my fun cadence of TUT via slow eccentrics. Fun! The last set was... wait for it... RP'd 4-2.
Hang TTB: 2 x 8
The second set was RP'd 4-4. Grip and abdominal fatigue set in early today.
Dips: BW x 12, 10, 10
The third set was RP'd 7-3.
Hang Oblique: 5, 5
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Cable Curl: 90, 105 x 10
The hang obliques were cut way short due to grip. The Cable Curls were both paused and the negative enforced for TUT.
Rope Triceps Extension: 90, 100 x 10; 105 x 6
The jump from 90-100 was unintended. the 95 plate stuck to the 90 plate in the stack. These reps were paused at full extension but the negative was controlled but normal speed.
Plate Twist: 25 x 25
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Dead Bug: 8
The 8 reps on the bugs were straight up painful and challenging. Yes, the girlie exercise downed me today.
Great week - nice way to end things. I travel through Wednesday, so the fun resumes next Thursday. Have a great weekend, all!
The last set was RP'd 3-1. The theme today was go to RP. Onward...
Seated Alternating DB Curl: 40's, 45's, 50's x 6
These were following my fun cadence of TUT via slow eccentrics. Fun! The last set was... wait for it... RP'd 4-2.
Hang TTB: 2 x 8
The second set was RP'd 4-4. Grip and abdominal fatigue set in early today.
Dips: BW x 12, 10, 10
The third set was RP'd 7-3.
Hang Oblique: 5, 5
|
Cable Curl: 90, 105 x 10
The hang obliques were cut way short due to grip. The Cable Curls were both paused and the negative enforced for TUT.
Rope Triceps Extension: 90, 100 x 10; 105 x 6
The jump from 90-100 was unintended. the 95 plate stuck to the 90 plate in the stack. These reps were paused at full extension but the negative was controlled but normal speed.
Plate Twist: 25 x 25
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Dead Bug: 8
The 8 reps on the bugs were straight up painful and challenging. Yes, the girlie exercise downed me today.
Great week - nice way to end things. I travel through Wednesday, so the fun resumes next Thursday. Have a great weekend, all!
_tim
Well-Known Member
Looks like the site is infected again. I keep getting new tabs when opening any link.
Anyway, I had a session today with a PT who told me he saw form issues with my squat.
After a slight tweak, I worked up to 295 x 2 and it felt unbelievably good.
In addition, I did a calf progression worth noting. I'm thinking sitting or standing works, but I did this standing.
80 x 8 regular reps, 8 lower partials, 8 upper partials, 8 single-leg negatives and 8 more regular reps. Can't wait for the DOMS.
Now several hours later, I can feel my glutes and hams like never before. I've been totally miss the boat in my squat sessions.
Last thing, reverse order. I did a cursory hotel workout Tuesday worth mentioning but not logging specifics. Not the best equipment; I just did enough to get some blood moving.
Have a great weekend all. Happy St. Patrick's Day!
Sent from my iPhone using Tapatalk
Anyway, I had a session today with a PT who told me he saw form issues with my squat.
After a slight tweak, I worked up to 295 x 2 and it felt unbelievably good.
In addition, I did a calf progression worth noting. I'm thinking sitting or standing works, but I did this standing.
80 x 8 regular reps, 8 lower partials, 8 upper partials, 8 single-leg negatives and 8 more regular reps. Can't wait for the DOMS.
Now several hours later, I can feel my glutes and hams like never before. I've been totally miss the boat in my squat sessions.
Last thing, reverse order. I did a cursory hotel workout Tuesday worth mentioning but not logging specifics. Not the best equipment; I just did enough to get some blood moving.
Have a great weekend all. Happy St. Patrick's Day!
Sent from my iPhone using Tapatalk
_tim
Well-Known Member
The site remains a problem for me in a browser - I hope it's being addressed.
I have two in the books thus far in my new approach - heavy upper and light lower...
Yesterday:
Bench Press: 6 x 3 @ 215
The 5th set was RP'd 2-1. I rushed. Giving conventional benching a go for a few weeks to see where things land.
T-Bar Row: 6 x 3 @ 100
Standing OHP: 5 x 5 @ 105
Pull-ups: BW x 5, 4, 3, 3, 3
The last 3 sets were RP'd 2-1 across the board.
Skulls: 95 x 5, 5, 1
|
BB Curl: 3 x 5 @ 75
Today:
SL Leg Press: 90 x 25, 20, 15
This was insane. I haven't done high rep low body work in a very long time. Single leg work made this even more fun.
DB Stiff Leg Deads: 3 x 12 @ 100
BB Lunge: 45 x 15, 5L/8R
Seated Calf Raise: 90 x 20; 80 x 20; 60 x 27
The last set was the "crazy eights" thing I tried. I failed at the negatives and moved on.
Decline Weighted Crunch: 40 x 14, 5, 4
Plate Twist: 35 x 26, 9
Tomorrow is a rest day. I will need it based on the way I already feel. Good stuff!
Sent from my iPhone using Tapatalk
I have two in the books thus far in my new approach - heavy upper and light lower...
Yesterday:
Bench Press: 6 x 3 @ 215
The 5th set was RP'd 2-1. I rushed. Giving conventional benching a go for a few weeks to see where things land.
T-Bar Row: 6 x 3 @ 100
Standing OHP: 5 x 5 @ 105
Pull-ups: BW x 5, 4, 3, 3, 3
The last 3 sets were RP'd 2-1 across the board.
Skulls: 95 x 5, 5, 1
|
BB Curl: 3 x 5 @ 75
Today:
SL Leg Press: 90 x 25, 20, 15
This was insane. I haven't done high rep low body work in a very long time. Single leg work made this even more fun.
DB Stiff Leg Deads: 3 x 12 @ 100
BB Lunge: 45 x 15, 5L/8R
Seated Calf Raise: 90 x 20; 80 x 20; 60 x 27
The last set was the "crazy eights" thing I tried. I failed at the negatives and moved on.
Decline Weighted Crunch: 40 x 14, 5, 4
Plate Twist: 35 x 26, 9
Tomorrow is a rest day. I will need it based on the way I already feel. Good stuff!
Sent from my iPhone using Tapatalk
_tim
Well-Known Member
Decline DB Bench: 110 x 15; 130 x 12; 100 x 20
DB Row: 70 x 15; 80 x 12; 65 x 20
DB Front Raise: 20 x 15; 25 x 15; 25 x 15
C Raise: 20 x 15
Straight Arm Pulldown: 105 x 15; 115 x 15; 115 x 15
SA DB Preacher Curl: 25 x 15, 10
SA Cable Triceps Extension: 55 x 15
Rope Triceps Extension: 90 x 15
Amazing activation thus far this week. I love the change.
Sent from my iPhone using Tapatalk
DB Row: 70 x 15; 80 x 12; 65 x 20
DB Front Raise: 20 x 15; 25 x 15; 25 x 15
C Raise: 20 x 15
Straight Arm Pulldown: 105 x 15; 115 x 15; 115 x 15
SA DB Preacher Curl: 25 x 15, 10
SA Cable Triceps Extension: 55 x 15
Rope Triceps Extension: 90 x 15
Amazing activation thus far this week. I love the change.
Sent from my iPhone using Tapatalk
_tim
Well-Known Member
Squats: 225, 245, 265, 275, 285; 235 x 4
The 285 set was RP'd 3-1. I deloaded after the RP. Regardless, super happy with this. Sleeves only. Belt may follow, but time will tell.
Rack Pull: 185 x 8; 225 x 6; 255 x 4; 275 x 2
The pins were set to the lowest possible setting, and hands were wide - middle fingers on the knurling. I felt good throughout, but here too I think a belt may make sense as the loads increase.
Leg Curl: 85, 95, 100 x 6
These were done on a Strive machine, and weights were on all pegs throughout for the total load amount.
Standing Calf Raise: 160, 200, 220, 240, 260 x 5
I started way too light. I may switch to some other method for heavy calf work. We'll see.
Hang TTB: 8
I have a cut on my hand that killed through this set. I'm programmed for 3, but 1 was plenty given that cut.
Great, great week. Happy with this pattern - we'll see how it wears as time goes.
Sent from my iPhone using Tapatalk
The 285 set was RP'd 3-1. I deloaded after the RP. Regardless, super happy with this. Sleeves only. Belt may follow, but time will tell.
Rack Pull: 185 x 8; 225 x 6; 255 x 4; 275 x 2
The pins were set to the lowest possible setting, and hands were wide - middle fingers on the knurling. I felt good throughout, but here too I think a belt may make sense as the loads increase.
Leg Curl: 85, 95, 100 x 6
These were done on a Strive machine, and weights were on all pegs throughout for the total load amount.
Standing Calf Raise: 160, 200, 220, 240, 260 x 5
I started way too light. I may switch to some other method for heavy calf work. We'll see.
Hang TTB: 8
I have a cut on my hand that killed through this set. I'm programmed for 3, but 1 was plenty given that cut.
Great, great week. Happy with this pattern - we'll see how it wears as time goes.
Sent from my iPhone using Tapatalk
_tim
Well-Known Member
Hi again Everyone! I hope all is well, wherever you are. After doing a month of "4s" - (sets of 4, 8, 12, 16), experimenting and learning a ton about varying overload techniques (FST-7, DTP) and being overly disappointed in BB.com layouts in the process, I started up another triples cycle this week. The goal is to run it through the end of January, do some light overloads for a week or two (a-la bodybuilding fun) and then do it again and see how I feel before the weather starts to warm up.
I forgot how much fun this layout is - and because I learned it here, I will post my WOs here too.
12/3/2018
Bench Press: 10 x 3 @ 195
Squat: 4 x 6 @ 215
SA DB OHP: 2 x 12 @ 50
12/4/2018
Supinated Grip BB Row: 10 x 3 @ 175
Chin: BW (218 right before chins) x 6; +10 x 4-2; +5 x 5-1, 3-1-1-1
Deadlift: 2 x 12 @ 185
My vertical pulling strength was not surprisingly a bit tepid. I intentionally programmed the pull portion to be bicep-intensive to remove the need for targeted bicep work for the most part. Squats and DLs are still done in socks - the former due to some fun with 305 on my back (maybe six weeks ago) and my shoes "tipped" to the side as I went into the hole. I removed them and haven't squatted in anything since. I've not worn anything but socks for DLs for years.
I forgot how much fun this layout is - and because I learned it here, I will post my WOs here too.
12/3/2018
Bench Press: 10 x 3 @ 195
Squat: 4 x 6 @ 215
SA DB OHP: 2 x 12 @ 50
12/4/2018
Supinated Grip BB Row: 10 x 3 @ 175
Chin: BW (218 right before chins) x 6; +10 x 4-2; +5 x 5-1, 3-1-1-1
Deadlift: 2 x 12 @ 185
My vertical pulling strength was not surprisingly a bit tepid. I intentionally programmed the pull portion to be bicep-intensive to remove the need for targeted bicep work for the most part. Squats and DLs are still done in socks - the former due to some fun with 305 on my back (maybe six weeks ago) and my shoes "tipped" to the side as I went into the hole. I removed them and haven't squatted in anything since. I've not worn anything but socks for DLs for years.