A variety of things have gotten in the way of my posting lately, so here's the quick recap of what I've been doing:
* I started my 2nd cycle of a 5/3/1 remix. After the 5's sessions, PR's include a 370 lbs x 10 rep squat and 435 lbs x 9 deficit deadlift. So far so good. I've also introduced floor presses and love them for building tricep strength. They feel great!
* I've been weighing 199-200 lbs at the gym. I guess I'm around 196-197 in the morning. My waist is holding at 33" at wake-up.
On Saturday, April 16, I had the privilege of coaching my favorite client, my wife, through her first powerlifting meet. After only 20 weeks of training, she did as well as anyone could hope. She went 9/9, making lifts of 82.5 kg squat, 52.5 kg bench and 102.5 kg deadlift. All 3 of her squats, and her total were new Maryland State records for her division. Please take a few moments to check out her progress. Thanks for watching!
Wednesday, April 20, 2011
Tuesday, April 5, 2011
4/5 Squats & Supplements from The Arnold
Call for help! I'd like some input on this one. It has been a month since the Arnold Sports Festival, and I'm looking at bags full of supplements that I haven't even touched yet. Before I get into all of that, let me give the recap of yesterday's squat session.
5/3/1 rep day
Bodyweight at gym: 199
Working max = 425
1. Squat
bar/8; 135/5; 225/5; (75%) 315/5; (85%) 360/3
(95%) 405/2 - beltless 2-rep PR!
add belt: (100%) 425/2, 1
315/11 - My ability to breathe through high rep sets isn't what it used to be. I had the strength for a few more reps, but not the air.
I got to the gym late, so that was it.
As for the supplements, most of it was free, and some of it was purchased. I'm not going to catalog all of the brands here, because honestly, it would just take too long. I'd get bored typing it, and you'd get bored reading it. Here is a summary of what I came home with:
41 servings - whey protein (17-30 g each). This doesn't count the free 2 lb tub I got at the Vitamin Shoppe booth.
17 servings - casein or protein blends
106+ servings - pre-workout powder
- This only counts the sample packs. I got an additional 45 servings for $5 from Advanced Muscle Science and 42 servings of EAS Push (no caffeine) for free.
18 servings - post-workout powders (creatine/glutamine/amino blends like Cell-Tech)
40 servings - thermogenics/fat burners
80 servings - EAS Finish post-workout powder
60 servings - BCAA's: leucine, isoleucine, valine, glutamine (16g each)
30 servings - a bottle of "Hyper Trop-X, anabolic stimulator w/Peak ATP*" by Advanced Muscle Science.
- Pills with beta alanine, leucine,yohimbine HCl and "Peak ATP". I have no idea what this is supposed to do.
90 servings - 270 tablets of arginine malate (2000 mg) and citrulline malate (500 mg)
45 servings - testosterone booster w/tribulus terrestris, zinc, magnesium, B6 and a bunch of other stuff.
72 servings - Con-cret concentrated creatine. 48 servings are pills, 24 are powder.
The main question I have for anyone who may be reading this is - how should I stack/cycle this stuff to help me get bigger and stronger, and recover from workouts and my job? DISCLAIMER: I realize some of this stuff may not work at all, and I'm not sold on the overall effectiveness of these products. But considering that it was really cheap or free, I'm game to experiment. I think I'll try drinking the BCAA's while I'm delivering mail. Other than that, I haven't really figured out a plan yet. I'm hoping to start some of this stuff on Monday 4/11, when my next 4-week lifting cycle begins.
Feel free to comment here, or send me a message at thestrengthproject@gmail.com. I appreciate any input you may have.
5/3/1 rep day
Bodyweight at gym: 199
Working max = 425
1. Squat
bar/8; 135/5; 225/5; (75%) 315/5; (85%) 360/3
(95%) 405/2 - beltless 2-rep PR!
add belt: (100%) 425/2, 1
315/11 - My ability to breathe through high rep sets isn't what it used to be. I had the strength for a few more reps, but not the air.
I got to the gym late, so that was it.
As for the supplements, most of it was free, and some of it was purchased. I'm not going to catalog all of the brands here, because honestly, it would just take too long. I'd get bored typing it, and you'd get bored reading it. Here is a summary of what I came home with:
41 servings - whey protein (17-30 g each). This doesn't count the free 2 lb tub I got at the Vitamin Shoppe booth.
17 servings - casein or protein blends
106+ servings - pre-workout powder
- This only counts the sample packs. I got an additional 45 servings for $5 from Advanced Muscle Science and 42 servings of EAS Push (no caffeine) for free.
18 servings - post-workout powders (creatine/glutamine/amino blends like Cell-Tech)
40 servings - thermogenics/fat burners
80 servings - EAS Finish post-workout powder
60 servings - BCAA's: leucine, isoleucine, valine, glutamine (16g each)
30 servings - a bottle of "Hyper Trop-X, anabolic stimulator w/Peak ATP*" by Advanced Muscle Science.
- Pills with beta alanine, leucine,yohimbine HCl and "Peak ATP". I have no idea what this is supposed to do.
90 servings - 270 tablets of arginine malate (2000 mg) and citrulline malate (500 mg)
45 servings - testosterone booster w/tribulus terrestris, zinc, magnesium, B6 and a bunch of other stuff.
72 servings - Con-cret concentrated creatine. 48 servings are pills, 24 are powder.
The main question I have for anyone who may be reading this is - how should I stack/cycle this stuff to help me get bigger and stronger, and recover from workouts and my job? DISCLAIMER: I realize some of this stuff may not work at all, and I'm not sold on the overall effectiveness of these products. But considering that it was really cheap or free, I'm game to experiment. I think I'll try drinking the BCAA's while I'm delivering mail. Other than that, I haven't really figured out a plan yet. I'm hoping to start some of this stuff on Monday 4/11, when my next 4-week lifting cycle begins.
Feel free to comment here, or send me a message at thestrengthproject@gmail.com. I appreciate any input you may have.
Sunday, April 3, 2011
Wave 2 Video & 5 Days of Training
Before the recap of Friday and Saturday's training, here's the training video from wave 2 of 5/3/1. I'm deviating more from the original plan, using singles along with the "as many reps as possible (AMRAP)" sets, plus multiple sets at the heaviest weight. I'll explain this in greater detail in another post. Thanks for watching!
Fri. 4/1, Core lift: Overhead Press, 5/3/1
Working max = 170 lbs
Bodyweight at gym: 200 lbs
1. Overhead press
bar/12; 85/5; 115/5; (75%) 130/5; (85%) 145/3
(95%) 160/5
(100%) 170/1, 1, 3
135/10
2. Pullups - overhand, medium grip (few inches outside shoulder width)
BW/10
+50/6, 6, 8, 6
BW/11
3. 1-arm DB flat bench
50/10 each
80/10 each - pronated
80/8 each - neutral
80/10 each - rotated pronated to neutral
Time: 1 hr 12 min
Sat. 4/2, Assistance Lifts
The first 3 exercises were done as a circuit, with varying rest periods.
1a. Hammer ab machine
50/10; 100/10; 150/5
The machine functioned worse as the weight got heavier, so I switched to sit-ups on a decline bench while holding an empty bar overhead.
bar/15 x 2 sets
1b. Standing calf machine
250/12; 350/12; 450/10, 11
1c. Shrugs - done on the calf machine
250/12; 350/12; 450/12, 20
2. Rear delts on the pec-deck
60/12, 15, 12, 16, 12
Time: 46 min
I must be full of energy these days, or I'm really bored. As of yesterday, I completed 5 days of training in a week. It has been a nice change of pace. I don't feel battered, I'm not bruised (except for a little on top of my shoulders), and I'm looking forward to tomorrow's squats. We'll see what tomorrow brings.
Fri. 4/1, Core lift: Overhead Press, 5/3/1
Working max = 170 lbs
Bodyweight at gym: 200 lbs
1. Overhead press
bar/12; 85/5; 115/5; (75%) 130/5; (85%) 145/3
(95%) 160/5
(100%) 170/1, 1, 3
135/10
2. Pullups - overhand, medium grip (few inches outside shoulder width)
BW/10
+50/6, 6, 8, 6
BW/11
3. 1-arm DB flat bench
50/10 each
80/10 each - pronated
80/8 each - neutral
80/10 each - rotated pronated to neutral
Time: 1 hr 12 min
Sat. 4/2, Assistance Lifts
The first 3 exercises were done as a circuit, with varying rest periods.
1a. Hammer ab machine
50/10; 100/10; 150/5
The machine functioned worse as the weight got heavier, so I switched to sit-ups on a decline bench while holding an empty bar overhead.
bar/15 x 2 sets
1b. Standing calf machine
250/12; 350/12; 450/10, 11
1c. Shrugs - done on the calf machine
250/12; 350/12; 450/12, 20
2. Rear delts on the pec-deck
60/12, 15, 12, 16, 12
Time: 46 min
I must be full of energy these days, or I'm really bored. As of yesterday, I completed 5 days of training in a week. It has been a nice change of pace. I don't feel battered, I'm not bruised (except for a little on top of my shoulders), and I'm looking forward to tomorrow's squats. We'll see what tomorrow brings.
Wednesday, March 30, 2011
Training Day, Training Day, Training Day
For the first time in ages, I've trained 3 days in a row. I don't know if I'd want to do this all the time, but I have come to a conclusion: I miss training 4 days per week. I don't know if I'm missing out on gains or not. I do know that recovery has been better since I went to a 3-day rotation a year or so ago. But I love lifting and pushing myself, and doing that one extra day per week can't be bad. We'll see.
As for what I've done the last 3 days, I'll give an abridged version. As you may be able to tell, what started as 5/3/1 with singles is morphing into something else. That's fine with me. This may lead to something really good. We'll find out in August.
Mon. 3/28, Core lift: Bench press, 3's
Working max = 260 lbs
Bodyweight at gym = 198 1/2 lbs
After several months experimenting with a wider grip, I went back to my more narrow grip, with my pinkies just inside the rings on the bar.
1. Bench press
135/5; (70%) 182/3; (80%) 208/3
(90%) 234/6 - Redemption! Last week, I could only muster 6 reps with 225. This still sucks, but it's an improvement.
(95%) 247/1, 1, 3 - the singles felt easy, so I did a little extra on the last one. Could have ground out a 4th.
230/6
2. Pullups -overhand
wide grip: BW/10; 45/6
medium grip: 45/6, 5; BW/14
3. Dips
100/5, 6
BW/17
Tue. 3/29, Assistance lifts
Bodyweight at gym: 197 lbs
I had the time, so I went to the gym after work and did a circuit of exercises, some of which I rarely do. 3 sets each of:
1. Front/lateral raises + face pulls
2. DB shrugs
3. DB curls - instead of resting the weight at the bottom, I held 1 arm at the top while curling the other
4. Seated calf raise
5. Seated dip machine
Fun times.
Wed. 3/29, Core lift: Deficit deadlift, 3's
Working max = 505 lbs
Bodyweight at gym = 200 lbs. This session was preceded by a visit to a breakfast buffet.
1. Deficit deadlift - using 35 lb plates and wearing shoes instead of slippers
145/5; 215/5; 285/3
(70%) 355/3; (80%) 405/3
add belt: (90%) 455/5
(95%) 480/1, 1, 1
As for what I've done the last 3 days, I'll give an abridged version. As you may be able to tell, what started as 5/3/1 with singles is morphing into something else. That's fine with me. This may lead to something really good. We'll find out in August.
Mon. 3/28, Core lift: Bench press, 3's
Working max = 260 lbs
Bodyweight at gym = 198 1/2 lbs
After several months experimenting with a wider grip, I went back to my more narrow grip, with my pinkies just inside the rings on the bar.
1. Bench press
135/5; (70%) 182/3; (80%) 208/3
(90%) 234/6 - Redemption! Last week, I could only muster 6 reps with 225. This still sucks, but it's an improvement.
(95%) 247/1, 1, 3 - the singles felt easy, so I did a little extra on the last one. Could have ground out a 4th.
230/6
2. Pullups -overhand
wide grip: BW/10; 45/6
medium grip: 45/6, 5; BW/14
3. Dips
100/5, 6
BW/17
Tue. 3/29, Assistance lifts
Bodyweight at gym: 197 lbs
I had the time, so I went to the gym after work and did a circuit of exercises, some of which I rarely do. 3 sets each of:
1. Front/lateral raises + face pulls
2. DB shrugs
3. DB curls - instead of resting the weight at the bottom, I held 1 arm at the top while curling the other
4. Seated calf raise
5. Seated dip machine
Fun times.
Wed. 3/29, Core lift: Deficit deadlift, 3's
Working max = 505 lbs
Bodyweight at gym = 200 lbs. This session was preceded by a visit to a breakfast buffet.
1. Deficit deadlift - using 35 lb plates and wearing shoes instead of slippers
145/5; 215/5; 285/3
(70%) 355/3; (80%) 405/3
add belt: (90%) 455/5
(95%) 480/1, 1, 1
Friday, March 25, 2011
Fri. 3/25, It's called a "squat rack" for a reason!
I only had my route to deliver for mailman GPP today. No overtime. So for once on a Friday, my wife and I got to the gym with plenty of time before child watch closed. When we got there, a younger (21-24) guy was using the squat rack and said he had 2 more sets. Nothing wrong with that, except one thing. He wasn't squatting. He wasn't doing good mornings. Not even the loathsome barbell-curls-in-the-rack routine. He was deadlifting! That would normally earn you respect and cool points, but this guy was doing deadlifts from the floor. Not rack pulls where he would, by definition, need a rack to pull from. These were full, conventional, snatch-grip deadlifts where no part of the bar was actually in contact with the rack. But for some reason, this guy thought it was best to occupy the squat rack to do an exercise he could have done in any space large enough to accommodate the bar. Good thing we had plenty of time.
Core lift: Squat, 3's
Working max: 425 lbs
Bodyweight before training: 199 lbs.
Warm-up: empty bar squats, good morning, RDL's, 8 reps each
1. Squat
135/5; 225/5; (70%) 297/3; (80%) 340/3
add belt: (90%) 383/3
(95%) 405/1, 1, 1
(90%) 383/6
The rack at the gym we went to today is built in such a way that I can't do my normal 3-step set-up. I have to do a 4-step, which feels awkward. I only had one set where I felt like I had a good, strong set-up. Some of the descents were ugly too, but nothing felt really hard until the last set.
2. Glute-hip thrusts - with barbell
225/10; 315/10, 6
I didn't have my buddy Rob's pad that we use just for this exercise. So I had to use the little pad that folks use for their necks, plus a shirt underneath. Doesn't work as well as Rob's pad. I thought the bar was going to cut me in half on the last set.
3. Prone leg curl
125/12; 100/13
4. Standing calf raise
225/12
Time: 1 hr 18 min
Core lift: Squat, 3's
Working max: 425 lbs
Bodyweight before training: 199 lbs.
Warm-up: empty bar squats, good morning, RDL's, 8 reps each
1. Squat
135/5; 225/5; (70%) 297/3; (80%) 340/3
add belt: (90%) 383/3
(95%) 405/1, 1, 1
(90%) 383/6
The rack at the gym we went to today is built in such a way that I can't do my normal 3-step set-up. I have to do a 4-step, which feels awkward. I only had one set where I felt like I had a good, strong set-up. Some of the descents were ugly too, but nothing felt really hard until the last set.
2. Glute-hip thrusts - with barbell
225/10; 315/10, 6
I didn't have my buddy Rob's pad that we use just for this exercise. So I had to use the little pad that folks use for their necks, plus a shirt underneath. Doesn't work as well as Rob's pad. I thought the bar was going to cut me in half on the last set.
3. Prone leg curl
125/12; 100/13
4. Standing calf raise
225/12
Time: 1 hr 18 min
Thursday, March 24, 2011
3/23 Training - Core lift: Overhead Press
Yesterday, I weighed 200 1/2 before training. Some of that came from the Big Steak Omelette and double blueberry pancakes I'd just eaten at IHOP. Too bad their all-you-can-eat pancake promotion is over.
Warm-up: OHP/bar/12 reps + pulldown/100/8 reps. No mailman GPP today.
1. OHP
95/5
(70%) 120/3
(80%) 135/3
add belt: (90%) 155/6, 3, 3, 4
125/12
The rack was being used, so I had to clean the first rep of each set from the floor. After Monday's deadlifts, this was the last thing I wanted to do.
2. Pullups - wide/overhand grip
BW/8
45/8, 6, 6 - 3rd set was done with a medium/underhand grip
BW/7
3. Seated row - plate loaded with chest pad
140/8 overhand + 5 neutral, 7 overhand + 7 neutral
Time: 53 min. Ran out of time, so I did a little more at home 4 1/2 hours later. Powerlifting 2-a-days!
1a. Daddy/Daughter Push-ups - had my 5-year-old hop on my back. She weighs about 45 lbs.
BW/15
Daugther/12, 15, 20
1b. Ab wheel
15, 15, 15
Squats tomorrow!
Warm-up: OHP/bar/12 reps + pulldown/100/8 reps. No mailman GPP today.
1. OHP
95/5
(70%) 120/3
(80%) 135/3
add belt: (90%) 155/6, 3, 3, 4
125/12
The rack was being used, so I had to clean the first rep of each set from the floor. After Monday's deadlifts, this was the last thing I wanted to do.
2. Pullups - wide/overhand grip
BW/8
45/8, 6, 6 - 3rd set was done with a medium/underhand grip
BW/7
3. Seated row - plate loaded with chest pad
140/8 overhand + 5 neutral, 7 overhand + 7 neutral
Time: 53 min. Ran out of time, so I did a little more at home 4 1/2 hours later. Powerlifting 2-a-days!
1a. Daddy/Daughter Push-ups - had my 5-year-old hop on my back. She weighs about 45 lbs.
BW/15
Daugther/12, 15, 20
1b. Ab wheel
15, 15, 15
Squats tomorrow!
Tuesday, March 22, 2011
First Training Video on the Road to Raw Nats
The title of this post says it all. If you're a fan of Michael Jackson, you'll really like this video. If you're not a fan of his, then something must be wrong with you.
Just joking about the MJ thing - to each his or her own. But I do hope you'll watch and enjoy the video just the same. :) Wave 2 starts tomorrow with overhead presses as the core lift.
Just joking about the MJ thing - to each his or her own. But I do hope you'll watch and enjoy the video just the same. :) Wave 2 starts tomorrow with overhead presses as the core lift.
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