DL: 3x5 @280lbs
Assistance: Hip Thrusters 3x10@95lbs, Russian DLs 3x10@65lbs
Dead lifts felt most excellent today. I said in my previous posts that the assistance work seems to really be paying off and I felt it here again. I had been doing some research in regards to different assistance exercises for each different lifts and found some excellent resources from guys who know much more about it than myself.
Resource 1
Resource 2
Anything Jim Wendler says regarding getting strong is gonna be good. The assistance work was done extremely light because whenever I have typically done these exercises I always go with too much weight and end up regretting it later. I could have definitely done MUCH more weight with the Russian DLs but would have destroyed my hamstrings. The Hip thrusters are a totally new movement and I wanted to be sure I had the technique down right.
The reason I chose these exercises for assistance is due to the fact that I believe my struggles int he dead lift are due to my lack of strength and inability to fully engage my glutes and hamstrings into the movement. I don't ever really feel sore there and I think that is a huge problem. The part of the movement that is lacking is the beginning of the pull at the bottom of the lift. I am going to throw in some good mornings because I think those will help out as well. In regards to the last movement of the dead lift I think I am doing OK. I do think I could get a stronger grip and strengthen my external obliques and erector spinae muscles. I think strengthening these will keep my back locked tight during the initial pull and help maintain that connected feeling between legs and back. I will keep reading to learn more and maybe one day I will be strong again.
Cheers!
Something for your enjoyment, because Rippetoe is the fucking man.
http://startingstrength.com/articles/weightlifting_strength_rippetoe.pdf
26 April 2012
24 April 2012
24 April 2012
AM Workout
BP: 3x5@230lbs
Assistance: Incline Bench 3x8@140lbs, Dumbell Press 1x10 @45lbs, 1x10@55lbs, 1x8@65lbs
PM Workout
For time:
400m run
21 Thrusters w/ 95lbs
21 Pull-ups
300m run
15 Thrusters w/ 95lbs
15 Pull-ups
200m run
9 Thrusters w/95lbs
9 Pull-ups
00:12:20
The workouts felt good today. I was a little tired and I felt it this afternoon at work. My prescription for my inhalers finally came through so I have that and feel much more confident about attacking these workouts and going full out. The medicine should really have taken its hold within the next week and I am looking forward to that.
Bench was awesome and felt strong. I did struggle a little on the last rep. I hope that by continuing with new assistance exercises that will help me to keep moving up in weight for at least another 4 weeks. That would put me right about at my 5x5 of 245lbs which is not too shabby.
I really think Tammy and I have something here with this workout routine. I was concerned about over training and plateauing much earlier in the game. Tammy threw down 100lbs on the bench which is like 5 or 10lbs over what her one rep max was at the beginning of this experiment. I haven't seen THOSE type of gains but I have seen it in other places.
If I ever get my shit together I hope to post a graph of my progress. The most significant for me has been my weight. I started this at around 218-220lbs and, upon measurement today, weighed in at 206lbs. Pretty solid. Maintaining, and increasing strength, whilst losing weight. Losing weight was my personal goal throughout this endeavor and have succeeded in that regard. Granted I also have been eating extremely well I think the program has done a lot too.
Cheers!
BP: 3x5@230lbs
Assistance: Incline Bench 3x8@140lbs, Dumbell Press 1x10 @45lbs, 1x10@55lbs, 1x8@65lbs
PM Workout
For time:
400m run
21 Thrusters w/ 95lbs
21 Pull-ups
300m run
15 Thrusters w/ 95lbs
15 Pull-ups
200m run
9 Thrusters w/95lbs
9 Pull-ups
00:12:20
The workouts felt good today. I was a little tired and I felt it this afternoon at work. My prescription for my inhalers finally came through so I have that and feel much more confident about attacking these workouts and going full out. The medicine should really have taken its hold within the next week and I am looking forward to that.
Bench was awesome and felt strong. I did struggle a little on the last rep. I hope that by continuing with new assistance exercises that will help me to keep moving up in weight for at least another 4 weeks. That would put me right about at my 5x5 of 245lbs which is not too shabby.
I really think Tammy and I have something here with this workout routine. I was concerned about over training and plateauing much earlier in the game. Tammy threw down 100lbs on the bench which is like 5 or 10lbs over what her one rep max was at the beginning of this experiment. I haven't seen THOSE type of gains but I have seen it in other places.
If I ever get my shit together I hope to post a graph of my progress. The most significant for me has been my weight. I started this at around 218-220lbs and, upon measurement today, weighed in at 206lbs. Pretty solid. Maintaining, and increasing strength, whilst losing weight. Losing weight was my personal goal throughout this endeavor and have succeeded in that regard. Granted I also have been eating extremely well I think the program has done a lot too.
Cheers!
23 April 2012
23 April 2012
Sorry for the lack of posts this past week. I was out of town getting my earth day on, planting 100+ trees. That is not an easy job. BACK TO WORKING OUT!
BS: 3x5 @275lbs
Assistance: Step ups (3x10 on 3' step) Overhead squat: 3x8 @115lbs
Everything seems to be working out well. Squats felt great today. I really think the assistance stuff is working out. I have been constantly trying to improve the engagement of my left leg during the squat, especially out of the hole, and working on single leg stuff seems to be doing the trick. Overhead squat was EASY! It is hard to believe that a few weeks ago I was struggling hard with the 115lbs. Just goes to show that working out works.
Cheers!
BS: 3x5 @275lbs
Assistance: Step ups (3x10 on 3' step) Overhead squat: 3x8 @115lbs
Everything seems to be working out well. Squats felt great today. I really think the assistance stuff is working out. I have been constantly trying to improve the engagement of my left leg during the squat, especially out of the hole, and working on single leg stuff seems to be doing the trick. Overhead squat was EASY! It is hard to believe that a few weeks ago I was struggling hard with the 115lbs. Just goes to show that working out works.
Cheers!
16 April 2012
16 April 2012
AM Workout
BS: 3x5@270lbs
Assistance: 3x10BW step-ups. Overhead Squat: 1x8@95lbs, 1x6@115lbs, 1x6@135lbs
PM Workout
For time:
800m run
10 rounds of 5one legged squats, 5pull-ups
800m run
00:13:02
The workouts were great today. I did start having an asthma attack during the second 800m but it wasn't too bad and I was able to finish out the run. I should have brought my inhaler today but I didn't think the pollen was going to be so bad today. I don't know WHY I thought that though. It has been terrible for nearly a month and Friday the radonc at work had to give me oxygen and observe me because of how bad it was.
Squats felt good. I am feeling better in how I am applying force. It seems to be more even and the asymmetry doesn't seem as bad. I can tell though I am still engaging better with my right glute than the left side, hence the step-ups. Overhead squat was good. 135lbs didn't feel as bad as it has before.
I also started the 20 pull-up challenge. Pull-ups are OK, meh, but I really want to get stronger. I figured if I found a structured program it would force me to get better at them. I can do 20 pull-ups but I want it so that they are easy. Really I just need to take the time and DO pull-ups. Tammy is going to get better at them too. We started the first week today. I will keep you posted on how it goes.
Cheers!
BS: 3x5@270lbs
Assistance: 3x10BW step-ups. Overhead Squat: 1x8@95lbs, 1x6@115lbs, 1x6@135lbs
PM Workout
For time:
800m run
10 rounds of 5one legged squats, 5pull-ups
800m run
00:13:02
The workouts were great today. I did start having an asthma attack during the second 800m but it wasn't too bad and I was able to finish out the run. I should have brought my inhaler today but I didn't think the pollen was going to be so bad today. I don't know WHY I thought that though. It has been terrible for nearly a month and Friday the radonc at work had to give me oxygen and observe me because of how bad it was.
Squats felt good. I am feeling better in how I am applying force. It seems to be more even and the asymmetry doesn't seem as bad. I can tell though I am still engaging better with my right glute than the left side, hence the step-ups. Overhead squat was good. 135lbs didn't feel as bad as it has before.
I also started the 20 pull-up challenge. Pull-ups are OK, meh, but I really want to get stronger. I figured if I found a structured program it would force me to get better at them. I can do 20 pull-ups but I want it so that they are easy. Really I just need to take the time and DO pull-ups. Tammy is going to get better at them too. We started the first week today. I will keep you posted on how it goes.
Cheers!
12 April 2012
12 April 2012
DLs: 3x5 @285lbs
Assistance: Light dead lifts and goodmornings.
Today felt really, extremely heavy. If I had to pick a reason as to why that is, I believe it has to do with my allergies and the fact that they're keeping me up at night. Not sleeping very well does not help one become strong. I don't want to start taking medicine so I am just drinking water and hoping some of this cotton and mulberry get the hell out of here!
OHP tomorrow and it is another day of de-loading. I think I am going to go big this time, like de-load to 115lbs, and really work on the first 6inches of the push.
Cheers!
Assistance: Light dead lifts and goodmornings.
Today felt really, extremely heavy. If I had to pick a reason as to why that is, I believe it has to do with my allergies and the fact that they're keeping me up at night. Not sleeping very well does not help one become strong. I don't want to start taking medicine so I am just drinking water and hoping some of this cotton and mulberry get the hell out of here!
OHP tomorrow and it is another day of de-loading. I think I am going to go big this time, like de-load to 115lbs, and really work on the first 6inches of the push.
Cheers!
11 April 2012
11 April 2012
Modified Helen:
3 rounds: 400m row, 21 KBS (@24kg), 12 pull-ups 00:10:27
This workout was tough! I blasted through it but it was a real struggle. We subbed 400m running for a 400m row. It felt good to get back on the erg again. I pull consistently 00:01:40 fo the 400m which took me about 1min 20sec. My legs were crispy after the 3rd set.
One thing I noticed was that I felt exhausted. I felt like I didn't have any energy. I am going to eat a bit more carbs and try and get some more sleep and see how things go for tomorrow's workouts.
Cheers!
3 rounds: 400m row, 21 KBS (@24kg), 12 pull-ups 00:10:27
This workout was tough! I blasted through it but it was a real struggle. We subbed 400m running for a 400m row. It felt good to get back on the erg again. I pull consistently 00:01:40 fo the 400m which took me about 1min 20sec. My legs were crispy after the 3rd set.
One thing I noticed was that I felt exhausted. I felt like I didn't have any energy. I am going to eat a bit more carbs and try and get some more sleep and see how things go for tomorrow's workouts.
Cheers!
10 April 2012
AM Workout
BP: 3x5@220lbs
Assistance: Dips 1x7@70lbs, 21's
Didn't do a second workout because work was long and my sister and new baby niece were in town. I could have gone to the gym but I rather would hang out with my new niece because I don't know the next time I will get to see her.
The workout was great. The first set of bench was tough and was struggling. My power application was totally asymmetrical and the bar was wavering all over the place. The second set was strong as was the third. I think maybe I just need to warm up more...I don't know though. I felt warmed up and jazzed for bench. It was strange to feel so much stronger the second and third set than the first. Heavy dips were bad ass. Just went as heavy as I thought I could while getting in at least 5 reps. It is nice to see the progress throughout the weeks even though I am not really focusing on the strength aspect of my fitness. 21's were tough. In case you weren't aware 21's are a string of push-ups. You start with 21 push-ups, rest 10sec and then do 18 push-ups, rest 10sec, then 15 push-ups etc. After the last 3 reps you go down halfway and hold it for 21sec. A great exercise I learned from my old high school football days....good times.
Cheers!
BP: 3x5@220lbs
Assistance: Dips 1x7@70lbs, 21's
Didn't do a second workout because work was long and my sister and new baby niece were in town. I could have gone to the gym but I rather would hang out with my new niece because I don't know the next time I will get to see her.
The workout was great. The first set of bench was tough and was struggling. My power application was totally asymmetrical and the bar was wavering all over the place. The second set was strong as was the third. I think maybe I just need to warm up more...I don't know though. I felt warmed up and jazzed for bench. It was strange to feel so much stronger the second and third set than the first. Heavy dips were bad ass. Just went as heavy as I thought I could while getting in at least 5 reps. It is nice to see the progress throughout the weeks even though I am not really focusing on the strength aspect of my fitness. 21's were tough. In case you weren't aware 21's are a string of push-ups. You start with 21 push-ups, rest 10sec and then do 18 push-ups, rest 10sec, then 15 push-ups etc. After the last 3 reps you go down halfway and hold it for 21sec. A great exercise I learned from my old high school football days....good times.
Cheers!
09 April 2012
9 April 2012
AM Workout
BS: 3x5@260lbs
Assistance: 3ft step ups with 35lbs 10 on each leg, leg curls.
PM Workout
3rounds for time: 10 box jump burpees, 20 scullers, 400m run 00:10:10
The workouts today were good. Squat felt strong but there was still a bit of asymmetry, at least I felt like there was but didn't really see it in the mirror. I really need to focus on getting low as the weight starts to creep up. Next week should be a good test to see how well I am maintaining depth.
Tammy invented the PM workout and it was tough. I felt really good on the runs. We have to run inside on the treadmills but I had the thing up to 9.5mph on the last round. Running barefoot on the treadmill sucks but it still feels better than with shoes on.
Cheers!
BS: 3x5@260lbs
Assistance: 3ft step ups with 35lbs 10 on each leg, leg curls.
PM Workout
3rounds for time: 10 box jump burpees, 20 scullers, 400m run 00:10:10
The workouts today were good. Squat felt strong but there was still a bit of asymmetry, at least I felt like there was but didn't really see it in the mirror. I really need to focus on getting low as the weight starts to creep up. Next week should be a good test to see how well I am maintaining depth.
Tammy invented the PM workout and it was tough. I felt really good on the runs. We have to run inside on the treadmills but I had the thing up to 9.5mph on the last round. Running barefoot on the treadmill sucks but it still feels better than with shoes on.
Cheers!
07 April 2012
6 April 2012
AM Workout
OHP: 3x5@140lbs
Assistance: 3x8 BW pull-ups, 3x10 inverted rows
PM Workout
Circuit: 50 Turkish get-ups (25/side) @24kg, 50 DUs, 25 Hand Stand Push-ups, 50 KBS @24kg
OHP always gets tough around 155lbs. I can feel I will be stalling AGAIN soon. I am going to have to do some more research on assistance exercises for OHP. Another reason would be is that I have never put a priority on OHP. I have always known it is important, Mark Rippetoe explained that to me, but just never really got out of the mode of tossing the lift into my workouts. Starting Strength was awesome and extremely helpful but I could never seem to break passed the 160lb plateau even though I followed the program exactly as RX'd.We shall see. The program may need some tweaking, it does I just don't know what it is.
If you want to get strong and have never lifted before go get Starting Strength and do it. Don't think, just do what the man tells you. Virtually all other programs, that are worth anything, out there have the basic ideas of this book in them.
The afternoon workout was great. The Turkish get ups were extremely time consuming. We did so many mostly to really work on the technique but also because they are hard. The hand stand push-ups went well but I did them last and was smoked. I was getting 7/attempt. Tammy ended up beating me time wise. That girl is a monster on the DUs which by the way took me forever AND now I am feeling the start of shin splints. I jump like an asshole and am definitely not smooth at the DUs. Something to work on...after the pain in my shins goes away.
Cheers!
OHP: 3x5@140lbs
Assistance: 3x8 BW pull-ups, 3x10 inverted rows
PM Workout
Circuit: 50 Turkish get-ups (25/side) @24kg, 50 DUs, 25 Hand Stand Push-ups, 50 KBS @24kg
OHP always gets tough around 155lbs. I can feel I will be stalling AGAIN soon. I am going to have to do some more research on assistance exercises for OHP. Another reason would be is that I have never put a priority on OHP. I have always known it is important, Mark Rippetoe explained that to me, but just never really got out of the mode of tossing the lift into my workouts. Starting Strength was awesome and extremely helpful but I could never seem to break passed the 160lb plateau even though I followed the program exactly as RX'd.We shall see. The program may need some tweaking, it does I just don't know what it is.
If you want to get strong and have never lifted before go get Starting Strength and do it. Don't think, just do what the man tells you. Virtually all other programs, that are worth anything, out there have the basic ideas of this book in them.
The afternoon workout was great. The Turkish get ups were extremely time consuming. We did so many mostly to really work on the technique but also because they are hard. The hand stand push-ups went well but I did them last and was smoked. I was getting 7/attempt. Tammy ended up beating me time wise. That girl is a monster on the DUs which by the way took me forever AND now I am feeling the start of shin splints. I jump like an asshole and am definitely not smooth at the DUs. Something to work on...after the pain in my shins goes away.
Cheers!
05 April 2012
5 April 2012
AM Workout
DL: 3x5@275lbs
Tech: Power Cleans 1x8@135lbs, 1x6@145lbs, 1x4@155lbs
PM Workout
Circuit: 40"on 20"off x3 3'rest
Burpees
Lunges
Jumpies
Leg Raisers
Mad Russians
Crunchies
Squat
Split Jumps
Wall Sits
The workouts were most excellent today. The first set of DLs was heavy and I was afraid I was lame-ing out. The next two sets were much easier than the first and so I really should warm up more before. The power cleans felt great. I haven't done that much weight since college, when I totally destroyed my back doing 225lbs cleans . Overall a productive morning. The evening circuit took around 35min. Minus the 6min of rest and 0.6*29min gives 17min 24sec of work time. Not too bad. The thing that killed me the most was going from split jumps into the wall sits. Everyone should do split jumps so they can know my pain.
Cheers!
DL: 3x5@275lbs
Tech: Power Cleans 1x8@135lbs, 1x6@145lbs, 1x4@155lbs
PM Workout
Circuit: 40"on 20"off x3 3'rest
Burpees
Lunges
Jumpies
Leg Raisers
Mad Russians
Crunchies
Squat
Split Jumps
Wall Sits
The workouts were most excellent today. The first set of DLs was heavy and I was afraid I was lame-ing out. The next two sets were much easier than the first and so I really should warm up more before. The power cleans felt great. I haven't done that much weight since college, when I totally destroyed my back doing 225lbs cleans . Overall a productive morning. The evening circuit took around 35min. Minus the 6min of rest and 0.6*29min gives 17min 24sec of work time. Not too bad. The thing that killed me the most was going from split jumps into the wall sits. Everyone should do split jumps so they can know my pain.
Cheers!
04 April 2012
4 April 2012
Erged for 1500m. Nice chill-k and then did some of the stationary bike. We just invented a circuit that was as follows:
AMRoundsAP (10min): 10 pull-ups, 10 DUs, and 100m row.
I made it through 7.66 rounds. This circuit was pretty hard. Initially the DUs were what was slowing me down. I couldn't seem to get more than 2 or 3 at a time. After the 2nd or 3rd round I really started to get it and was cruising through all 10 easy. Overall it felt pretty good.
I have been looking at a few different sets of rings, wood and not-wood. The advantage going to the wood because, as they claim on the website, you do not need chalk for wooden rings. I have absolutely ZERO experience with rings so I really don't know quality from shit and truth from misrepresentations of the truth. I have seen a few other sets of rings cheaper, the cheapest being $30, but I am always of the mind that you should pay the money up-front. Since I am committed to using the rings and I believe I will get a lot out of them I want to get some of great quality and don't mind paying a little bit extra for that. That being said, just because something is expensive doesn't mean it is any better. If you know of any good, quality rings let me know in the comments.
Cheers!
AMRoundsAP (10min): 10 pull-ups, 10 DUs, and 100m row.
I made it through 7.66 rounds. This circuit was pretty hard. Initially the DUs were what was slowing me down. I couldn't seem to get more than 2 or 3 at a time. After the 2nd or 3rd round I really started to get it and was cruising through all 10 easy. Overall it felt pretty good.
I have been looking at a few different sets of rings, wood and not-wood. The advantage going to the wood because, as they claim on the website, you do not need chalk for wooden rings. I have absolutely ZERO experience with rings so I really don't know quality from shit and truth from misrepresentations of the truth. I have seen a few other sets of rings cheaper, the cheapest being $30, but I am always of the mind that you should pay the money up-front. Since I am committed to using the rings and I believe I will get a lot out of them I want to get some of great quality and don't mind paying a little bit extra for that. That being said, just because something is expensive doesn't mean it is any better. If you know of any good, quality rings let me know in the comments.
Cheers!
03 April 2012
3 April 2012
AM Workout
BP: 3x5@215lbs
Assistance: Incline Bench 3x10@135lbs, weighted dips: 1x14@50lbs, 3x15 BW
PM Workout
Mainsite WOD: 00:10:10
BP felt great this morning. I think the strength aspect of this "program" is coming along fine. We are gaining each week in our lifts. I know, I know, if we were to be following a more rigid strength program our gains would be quicker but that isn't what we're after. I want to be as strong as I can while still being able to run 5miles fast. I wasn't able to do that when I was squatting 5x5@310lbs and weighed close to 225lbs. I feel alot better around 210lbs. That brings me to my next point: I have definitely put on a few pounds over the last couple weeks. DESPITE my really keeping an eye on what I eat. It is a very lean weight though. In college when I rowed it was not uncommon for me to be around 190lbs but I felt like a baby. I am going to try and get down closer to 200lbs. I think in order for that to happen though I will have to give up the heavy weights...I like lifting heavy more so I guess I will hover around here for a while.
I am purchasing some gymnast rings this week so I will be looking to incorporate that movement into the workouts. The goal being to complete a single muscle up within 4weeks of training with them. Should be interesting as I have never hung from gymnastic rings in my life.
Cheers!
BP: 3x5@215lbs
Assistance: Incline Bench 3x10@135lbs, weighted dips: 1x14@50lbs, 3x15 BW
PM Workout
Mainsite WOD: 00:10:10
BP felt great this morning. I think the strength aspect of this "program" is coming along fine. We are gaining each week in our lifts. I know, I know, if we were to be following a more rigid strength program our gains would be quicker but that isn't what we're after. I want to be as strong as I can while still being able to run 5miles fast. I wasn't able to do that when I was squatting 5x5@310lbs and weighed close to 225lbs. I feel alot better around 210lbs. That brings me to my next point: I have definitely put on a few pounds over the last couple weeks. DESPITE my really keeping an eye on what I eat. It is a very lean weight though. In college when I rowed it was not uncommon for me to be around 190lbs but I felt like a baby. I am going to try and get down closer to 200lbs. I think in order for that to happen though I will have to give up the heavy weights...I like lifting heavy more so I guess I will hover around here for a while.
I am purchasing some gymnast rings this week so I will be looking to incorporate that movement into the workouts. The goal being to complete a single muscle up within 4weeks of training with them. Should be interesting as I have never hung from gymnastic rings in my life.
Cheers!
2 April 2012
BS: 3x5@255lbs
Tech: OHP 1x10@95lbs, 1x10@115lbs, 1x4@135lbs
BS is feeling better. Every squat-esque movement I do I really focus on driving evenly. Hips and butt first, while still moving the bar, keeping my hamstrings tight, making sure to really be engaging the left leg.
I wanted to practice with some weight on OHP. Trying to get to 135lbs for reps...I still have quite a ways to go (a ways to go)
Tammy and I are going to be working in the Olympic lifts by taking some classes around town. If I am going to be doing the snatch I need to get used to holding the weight overhead int he proper position. Maybe one day I will get strong.
Cheers!
Tech: OHP 1x10@95lbs, 1x10@115lbs, 1x4@135lbs
BS is feeling better. Every squat-esque movement I do I really focus on driving evenly. Hips and butt first, while still moving the bar, keeping my hamstrings tight, making sure to really be engaging the left leg.
I wanted to practice with some weight on OHP. Trying to get to 135lbs for reps...I still have quite a ways to go (a ways to go)
Tammy and I are going to be working in the Olympic lifts by taking some classes around town. If I am going to be doing the snatch I need to get used to holding the weight overhead int he proper position. Maybe one day I will get strong.
Cheers!
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