Quad's Log and Discussions

Discussion in 'Strength-Specific Training (SST)' started by quadancer, Mar 12, 2010.

  1. quadancer

    quadancer New Member

    135, 225 WU
    275x5
    315x5
    365x5
    385x5
    405x5
    425x1 - ab again, not as bad as before

    LEG SLED:
    4 plate warmup
    5x8
    8x8
    9x5
    10x2
    11x1 I believe this is about 1040 lbs.

    AB MACHINE:
    120x10
    140x10
    150x8 this is beginning to feel sort of like a hernia, but I never had one, so I dunno. I stopped
    before things got worse.
     
  2. quadancer

    quadancer New Member

    Slightly improved session; I love going up.
    DB PRESS:
    60x10 WU
    80x5
    90x5
    100x5
    110x5
    115x4
    120x4...and a half...

    DB WIDE DIPS:
    60x8
    80x8
    100x8
    120x8 PR

    FRONT CABLE RAISE, ROPE:
    57x10
    65x10
    72x10
    85x10

    FACE PULLS -light weight x 25x2
    PEC DEC:
    150 wu
    170x10
    190x8
    230x8
    290xfail
    250x7,5
     
  3. quadancer

    quadancer New Member

    SKWOTZ:
    45, 135 wu
    225x5
    275x5
    315x5
    365x3
    385x1
    405x1,1,1,1

    SLDL's:
    135, 225 wu
    315x5
    365x5
    405x1 -estop! Erectors feel blasted.
    365x1 -estop again. Dat's it.
     
  4. quadancer

    quadancer New Member

    Friday saw a disaster in strength; I guess it's time for a couple days off and a change of program again?
    Bench is going down.

    BENCH
    45,135, 185 WU
    225x6
    245x4
    275x2
    315xfail??? WHAT???
    225x10

    INCLINE DB's
    50x5
    60x5
    70x5
    80x5
    90x5
    100x4

    CABLE ROWS
    220x10
    260x8
    275x8
    295x5
    315x5 PR?
    315x5 straight bar
     
  5. quadancer

    quadancer New Member

    8 day deload over, still feeling poor but gonna try a break-in workout anyway.
    I feel really weak instead of refreshed.

    BENCH
    135X5
    184X10

    DECLINE BB
    135X5
    185X10

    INCLINE BB
    135X5
    185 X 2,2

    PENDLAY ROWS
    225X8
    275X10

    PULLDOWNS
    180X10
    200X10

    DEADS
    225X7
    275X10

    SQUATS
    225X10
    275X8

    DB CURLS
    35X10
    45X10

    Right arm is real sore from my injection 2 days ago...I must have hit something in there or it's just been so long.
    Fell out for a nap 2 hours later, on schedule; I don't think the test has kicked in yet. Cruddy, but we'll see.
     
  6. quadancer

    quadancer New Member

    Waited another week until feeling better.
    Bench:
    Played around with 135 wu, then
    185x12's, explosive repping

    DECLINE BB:
    135 wu
    185x12
    225x10,9

    PULLDOWNS:
    140, 160 wu
    200x10
    220x10 ng
    220x10 mg

    CABLE ROWS:
    200x10
    220x10
    240x10

    CROSSOVER CURLS:
    35x10
    42x10,10,10

    That was yesterday, and DOMS is much less this time, mostly just pecs. I'm good to go, but
    will do legs just as easily tomorrow.
     
  7. quadancer

    quadancer New Member

    May 31. Yesterday saw more fatigue instead of less (again) so I'm pushing for the endo appt. to check out thyroid and adrenal fatigue as a possibility. My low test could just be a symptom, from what I'm reading. Got just a little libido going now, sleep seems better, but don't feel rested.

    SQUATS:
    135 wu
    225x4
    275x4
    315x4
    365x1,2
    315x4

    SLDL's:
    225x5
    275x5
    315x5
    335x7

    POWER SHRUGZ:
    315x8
    365x8
    385x8,9

    CAMBERED BAR FRONT RAISES:
    Misc weights x 10 up to 75 lbs.
    These are stiff armed up to shoulder height.
    Oddly, I feel pretty good this morning. Must have actually slept.
     
  8. quadancer

    quadancer New Member

    Feeling better again, and went in for blood lab today; endo appt. the 10th.
    BENCH:
    cable row & pulldown wu
    135x8
    205x5
    245x3
    275x3
    295x2
    315x1 - got it back
    275x3, wanted 4

    INCLINE BB
    135X5
    185X5
    225X1
    205X5

    PENDLAY ROWS
    135x8
    225x8
    275x6
    315x3 uh oh

    CABLE ROW
    Stack x 10, 10

    FACE PULLS
     
  9. quadancer

    quadancer New Member

    I must be getting better. Today was pretty good work with good energy.

    DEADS:
    135 wu
    225x10
    315x5
    365x5
    405x4
    455x1
    475xfail - didn't really expect to hit so close to max today
    405x6

    LEG SLED:
    5plates x 5
    6x8
    8x8
    10x3
    12x2 + 1 cheated rep - PR, 1125 lbs.
    Most I ever did before was 1150 for 1.
     
  10. quadancer

    quadancer New Member

    Kept the brakes on a bit today for a lightwork session.
    REVERSING GRIP BENCH:
    135 wu
    185x5 Reverse grip
    185x9 Forward grip
    225x5 RG
    225x6,8 FG

    INCLINE BB
    115x5 wu
    135x10
    155x8
    175x4
    155x6

    PULLDOWNS:
    140,160 wu
    200x10
    240x8,10

    CABLE ROW:
    220x10
    240x10
    260x10

    SHRUGS:
    315x10
    365x8
    385x10
    Seriously thinking of returning to GST and running that again soon, but have to give this another run first.
     
  11. Lol

    Lol Super Moderator Staff Member

    How many days a week are you training right now Quad?
     
  12. quadancer

    quadancer New Member

    I've usually been hitting 3/wk, not always on the same days. That's about all I can do now, but am hoping to get better with the TRT.
    I've got an endo appt. this month too, and may find out more there. My maxes haven't been coming up because I was overreaching
    a lot, which is why I took off the two weeks, but came back weaker anyway. It's a mess, really. I need a solid strength program too, so
    was thinking about GST again; at least it was a lot of fun.
     
  13. quadancer

    quadancer New Member

    Endo appt. was disconcerting; bloodwork okay for the most part but some muscle breakdown possibly from the Simvastatin they had me on. Test was up, of course, LH shut down, with the exogenous hormones.
    The endochrinologist was telling me that there is no such thing as andropause, it's a made up effect to make sales. And that at 200mg/wk dosage, I was in the abuse realm. He also said I was "high normal" at 350ng/dl - say what?
    I'm doubting this guy has studied anything since he got his degree, but I'm shutting it down after this run because my cholesterol is too high (test can increase it too) plus it's now obvious that the test levels aren't the problem with the fatigue, nor was overtraining.
    On to the sleep lab for a CPAP.

    SQUAT:
    135 wu
    225x6
    275x10
    315x8
    345x4

    SLDL's:
    225x5
    315x5
    345x5
    385x5

    POWER SHRUGS:
    315x10
    365x10
    405x9
    455x5
    425x7

    Test must be kicking in: I could have gone more in everything but the 455 set.
     
  14. TheSeeker07

    TheSeeker07 New Member

    What is GST? What are you currently doing program wise? What's deloading? What's TRT? What's a PL peaking program?

    I hope you don't mind me asking these questions.
     
  15. quadancer

    quadancer New Member

    Growth Strength Training - threads on BB.com and Clutch fitness
    I'm just maintaining and working on the fatigue problem.
    You are on a site where deloading is a primary factor in growth - cessation of lifting or backing off the weights and coming back up in progression.
    testosterone Replacement Therapy.
    Powerlifting.
     
  16. TheSeeker07

    TheSeeker07 New Member

    Would clutch fitness be a good place to go to find what SST I should do?
     
  17. quadancer

    quadancer New Member

    I'm not sure if you're jerking my chain or seriously clueless here, but I don't have time to research you right now. As for SST, I think that's an abbreviation of Rippetoe's book - what we called strength training before. I can't find any decent direction for beginners since I switched easily from building size to building strength simply by way of cutting out unecessary exercises and reps. Which built a little more size. Clutch is a science-based website just as here, so no real differences except they don't have any "clutch" program per se. There are even problems finding a program for powerlifting competition, since most all programs I've seen are written just for one lift at a time; nothing I find trains you for all 3. GST ebook now addresses weak point training, so that would be the alternative.
     
  18. TheSeeker07

    TheSeeker07 New Member

    Yeah, see, I'm gonna get Rippetoe's book cause someone suggested it to me! I just haven't got it yet because the only place to order it is online....so, until I ordered it I would like a good place to learn some stuff.

    I'm in no way jerking your chain...
     
  19. quadancer

    quadancer New Member

    Haven't had a program for a while as I've been instinctive training again while trying to defeat this fatigue syndrome. Lots of stuff doesn't work, including TRT, although that lessened the attacks.
    I dropped bench and took up DB's for a while to let the shoulder and forearm settle down. I dropped deads but kept SLDL's after squats, so I've been back to leg day, back then chest each week.
    My squat came up and I got a 435 clean yesterday. Deb was supposed to film the attempt but didn't know the camera and just got a picture of my 445 attempt, which failed, being back to back with the 435.
    I may have been able to get a raw 430, but I always use knee wraps on new attempts.
    [​IMG]
    My bi's got flatter than ever, not working them:
    [​IMG]
    I gotta start curling again. Oddly, arms are 17-1/8 now.
     
    Last edited: Jul 28, 2010

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