Going Intermediate - very slowly

[IlPrincipeBrutto]

Greetings everyone,

I've decided to start a training log, to coincide with the beginning of my intermediate program. As it is customary, I'll spend the first post introducing myself and giving some background. It's going to be fairly long, and I apologise for this in advance. Future posts will be more concise.


I am 40 years old, 6' tall, and weigh around 192Lbs (87Kg). I am based in London, UK. I began Starting Strenght in June 2009, and at the time I weighed around 167Lbs (76Kg).

Why strength training ? I think it all started a couple of years ago, when I attended a motorbike training day at an old, disused military airstrip in Essex. As a drill, we were asked to to lift a motorbike off the ground. As bikes go, mine (a Yamaha Fz6) is fairly light; I saw others grab it and yank it upright with seemingly little effort, but I could barely get it off the ground, before getting pathetically stuck.
It was a humiliating experience.
Some time later I started to experiment in the gym with lifting a barbell with mixed results. But the seeds of curiosity had been sown, and eventually I came across Mr. Rippetoe's fabulous book. And with that, it all started.


I admit to having made slow progress. My lifts are:

Deadlift = 250 Lbs (set of 5)
Squat = 202.5 Lbs (3 sets of 5)
Bench = 152.5 Lbs (3 sets of 5)
Power Clean = 146 Lbs (5 sets of 3)
Press = 100 Lbs (3 sets of 5)

Reading my gym book, I can see at least a partial explaination for these very unimpressive numbers. I strained some muscle in my left leg twice, just a few weeks after starting, and that meant a few sessions spent recovering with small weights.
I lost two weeks in August because I went on holiday. When I came back, I reset all lifts by 10%, and it took a while before I could set new PRs.
Then, in November, while attempting a set of 5 deadlifts with 275Lbs, I injured my back fairly bad (lost the lumbar curve, and ended up lifting with the back flexed), and it took about a month to recover. My deadlift is still not at the level where it was.

In the meantime I've had at least one reset on all the lifts. And I've also realised that every session was leaving me more and more tired. I thought I could not keep making linear progress for much longer; also, I thought starting a new phase in my training at the beginning of a new year would be quite neat.

Hence, here I am, with a new program based on the Texas Method template. Here's the outline of my planned training.


Week 1

Volume

Power Cl. - 7 sets of 3
Press - 5 sets of 5
Squat - 5 sets of 5


Recovery

Power Snatch - initially I'll just learn the movement
Bench - 3 sets of 5
Front Sq. - 2 sets of 5
Pull-ups - I'll just start with some singles


Intensity

Squat - 5 reps max
Press - 5 reps max
Deadlift - 5 reps max





Week 2

Volume

Power Cl. - 7 sets of 3
Bench - 5 sets of 5
Squat - 5 sets of 5


Recovery

Power Snatch
Press - 3 sets of 5
Front Sq. - 2 sets of 5
Chin-ups - singles again here


Intensity

Power Cl. - 6 sets of 2, max
Bench - 5 reps max
Squat - 5 reps max


There's a lot of fast lifts, because they are the ones I like most. It's also the reason why I put them first in every session.

I've put the deadlift on the intensity day, and then only one every two weeks, because I am not sure I'll be able to do it at the end of the volume days. They are going to be pretty hard, and after the injury I've had I am wary (read: very scared) to deadlift when I'm tired. Things might change of course.

For chins and pulls, I'll try to increase one set a week, by one rep. Again, if I see I can go faster I might make changes.

Last but not least, I've set myself a very slow progress rate. I plan to increase the squat just 2.5 Lbs every week, and the bench/cleans 2.5Lbs every two. For the deadlift, I'll try to keep a 6Lbs increment every two weeks.

It's very conservative, but if I can keep these rate of progress, in 20 weeks (5 months) my squat will be up to 250Lbs, and I will be very happy with that. I think lifting might be part of my life for a while, probably for a few years to come. I've got plenty of time to make gains, and I'm happy to go slow.


And this is pretty much everything I wanted to say. Thanks a lot for reading so far, I wish everyone a good day.

IPB

[IlPrincipeBrutto]

Sunday January 3rd, 2009

First training of the year, and also first session of my Intermediate Program.
I was actually in the gym yesterday afternoon, something I've never done before. Indeed, I ignored they shut at 6pm (Saturdays in the City can be pretty lonely affairs), and I could barely manage 15 minutes before being booted out. Felt pretty stupid about it.

(note: Weight x reps x sets for all lifts)


Power Clean

85 x5 deadlift
85 x3 hang clean
105 x3 hang clean
125 x1 x2
126 x3 x 7



Press

40 x5
60 x5
80 x5
90 x2
91 x5 x5



Squat

40 x5
90 x5
130 x5
170 x2
180 x5 x5



I've already written enough for the first two posts, so I wont' make any further comments about today.


IPB

[IlPrincipeBrutto]

Tuesday January 5th, 2009

Five days into the new year, and still no sign of the cyclical invasion of New Year Resolutioners. I guess they really haven't had the time to fill in the subscription forms yet, after all yesterday was the first day the whole country was properly open for business.
In the meantime, I enjoy the peace of the gym in the early morning.

(Key: weight x reps x sets)

(Recovery day)


Power Hang Snatch

40 x5 x3
55 x5 x3
70 x3 x3

First time ever with this exercise. I spent quite a few minutes on the Burgener Warmup, before moving on to the hang movement with just the bar. Weights are pitiful so far, but the main concern was trying to get a feel for the movement.
Early impressions are positive; moving a bar quickly from mid-thigh to over the head is liberating, and quite fun. I look forward to when I'll be able to use at least a couple of 25# plates, and do the full movement from the floor.


Front Squat

40 x5
60 x5
80 x5
110 x2
120 x5 x2



Bench

40 x5
90 x5
110 x4
122.5 x5 x3


Pull-ups

9 singles.

There doesn't seem to be a decent place to hang from to do pull-ups. Using the bar on the Smith machine, locked on the top rung, is no good: once I hang down, my knees rest on the floor.
The top mount of the cable machine would be perfect. It's sturdy, albeit rectangular in section, and free from obstructions. But it's only 4 inches below the ceiling, so it's a choice between banging the head or giving up on the last part of the movement.
The only option left is the horrid Gravitron, which I really don't like. The handles are a tad too wide for my liking, and I keep banging my knees on the uprights, or the weight stack rails.
Still, there's nothing else available, so I'll have to adapt.


IPB

[SerusMournstar]

Hey, I like the set up you've got here. Deadlifts after heavy squats will be hard, but it is hard to find another place for them on the Texas Method set up. Best of luck!

[IlPrincipeBrutto]

Thursday January 7th, 2010

Did I write 2009 ? yes, I did, and not just in the previous entry, but in the one before that too. What a plonker!
First TM intensity day for me, although I dont' expect huge problems. The weights I'm starting the program with are just below the PRs I reached at the end of the novice phase (press excluded). Still, those DLs are coming after a set of heavy squats; in the past, on DL days I used to do front squat, in order not to get too tired. It's all change now, and I'm curious to see how it will pan out.



(Key: weight x reps x sets on all lifts. All weights in pounds)

(Intensity day)


Squat

40 x5
90 x5
130 x5
160 x4
180 x1
200 x5



Press (Military)

40 x5
60 x5
80 x5
90 x2
101 x 5

My press has not progressed for a long time. I have great hopes that this new program will enable me to finally increase my numbers, even a little bit. So it's already a bit worrying that the last rep of the work set felt slightly more difficult than I expected.



Deadlift

100 x5
150 x5
200 x5
240 x1
251 x5
230 x5 back-off set

On the last workout before Christmas I did 250. I was determined to start the new program with an increase, even a tiny one. One pound is nothing, but represents a little mental victory.
The heavy squats at the start of the session didnt' seem to create many problems (thanks Serus for your encouragement).


IPB

[BigJavs]

slow motion's better than no motion. keep at it!


PS i like the program you set up.

[beast]

I can guarantee you will run into problems in the 3-4 week of the texas method as you are delaying problems that you encountered on the novice phase. You stated you only had one reset why not run the course until you had two. If not you are being a pussy and this will not help you in the intermediate phase as doing sets of 5 across is hard. Also at your level you shouldn't be stalling. No offense but you are still very weak and this is not because of genetic ability or age ect but because you are small. At 6ft you are skinny and need to gain weight although their are lifters in the lightweight catergories e.g 60kg there are all quite muscly but they are also quite short. Also i know you will be reluctant to gain weight as you are older and you will gain fat easier so don't do the milk as rippetoe states for young people and eat more protein and fat, cheap foods like fatty mince or corned beef is good and cheap. You need to be a lest around 225 lean so more if not.

Also rest time on the novice program are much longer than people think. When i got above 185 for bench and 275 for squat i rest 10-15 minutes. Until you reach over 225 for squats i would still rest at 7 minutes.

Im not trying to be rude or horrible but it is the truth, you can defend and make excuses. Also if your deadlift is such a problem just get damn strong on squats and pullups, its not optimal or good but if thats what you have to do to get stronger without injury so be it.

Hope i could be of help

Adam

[IlPrincipeBrutto]

Hello beast,


I' m not trying to be rude or horrible


actually you are, but that's fine :-)





If not you are being a pussy ... No offense but you are still very weak


I might shock you, but I have no problem being considered a pussy. And you are right, in absolute terms I am still weak, you just have to look at the numbers around here to realize that.






When i got above 185 for bench and 275 for squat i rest 10-15 minutes. Until you reach over 225 for squats i would still rest at 7 minutes.



I train in the morning, before going to work. I don't have that much time to rest between sets. I know, I should, but I simply can't. I need to find a compromise between my training and my life, bearing in mind that the second, boring as it might be, will always have precedence over the first.

It's also because of this need to compromise that I thought it was a good time to switch to a different program. Three heave sets of squats (or other lifts) were taking longer and longer, and leaving me very tired. Moreover, Rip suggests that older trainees, and I think I fall into that category, might not benefit that much from multiple resets, and can benefit from switching to a different program earlier than younger people. And yes, all this can be seen as just a nice excuse.

I thank you for your words. No, really. I think they will give me some extra motivation.

I hope you will continue to follow my progress. Or lack of it, as the case might be.

IPB

[IlPrincipeBrutto]

Saturday January 9th, 2010


Last week I started the volume session with the Power Clean, and closed it with the squat. The Clean benefited a lot from the fresh legs, but by the end of the session I was quite tired, and the squats suffered.

Today, I'm trying to switch the order of the exercises around. I think that with tired legs, the Cleans will deteriorate less than the Squats.


(weight x reps x sets for all lifts)

(Volume day)


Squat

50 x5
100 x5
140 x4
170 x2
182.5 x5 x5



Bench

40 x5
90 x5
110 x5
130 x2
137.5 x5 x5



Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
105 x2
125 x1 x2
127.5 x3 x8

The program actually calls for just seven sets, but I didn't like much the executions on the last. I therefore decided to add an extra set. This is a luxury that I can only afford during weekend sessions, when I have no time constraints.

The experiment with the exercise order seemed to work fine, and I think I'll leave it like that for future volume days. Intensity day will for the time being remain as planned, with Cleans first.

IPB

[IlPrincipeBrutto]

Monday, January 11th, 2010

This is a nice way to start the week and beat the Monday blues: a short session with light weights.

(Key: weight x reps x sets)

(Recovery day)



Hang power Snatch

Burgener warm-up
40 x5
55 x5
65 x2
75 x3 x3

I like this lift a lot, although I'm still experimenting with the grip. Too wide and the wrists seems to be in the wrong place, too narrow and it's a long way to lock-up above the head. So far the preferred option seems to be putting the index finger on the bench press marks. Still working on it.



Press (Military)

40 x5
60 x5
81 x5 x3

It's not entirely ideal to press at this point, as the shoulders have just been worked by the snatch. It's still easy so far, but could be less so, once the Snatch weights get a bit higher.



Front Squat

40 x5
70 x5
100 x5
110 x2
122.5 x5 x2



Chin-ups (trazione presa supina)

2 x3 three doubles
1 x7 seven singles


Tomorrow evening I've got a volleyball session. It's two hours long, albeit fairly casual. I'm curious to see if there will be any consequences on the Intensity session, which is scheduled for Thursday.


IPB

[IlPrincipeBrutto]

Thursday January 14th, 2010

(Key: weight x reps x sets)

(Intensity day)


Power Clean

85 x5 deadlift
85 x3 hang clean
105 x2 hang clean
125 x2
135 x1
140 x2 x5

Weight is still within my previous PR, so no surprises to report. As usual with this lift, the first set felt worst than the following ones.



Bench

50 x5
90 x5
120 x5
140 x1
152.5 x5

An odd one, in a positive sense. The volume sets done last Saturday felt demanding, especially taking the bar off the rack. But today, the workset felt actually ...easy. I hesitate to write this for fear of being accused of hubris, but really, I had some margin, and that was a surprise for me. Almost sad I'll have to wait two weeks to do this again. And before anyone makes me notice it, yes, in absolute terms the weight is pathetic.




Squat

50 x5
100 x5
140 x3
185 x1
202.5 x5

Again, no surprises, I had done this weight for sets across before Christmas last year.


With today I have completed the first two-weeks cycle of the program, and had a workset with all the lifts.
In a sense I've run-in the program, getting used to the rhytm and the swings between volume and intensity days, and to the recovery required after my volleyball session. From next week, I'll start pushing past my old PRs, at least on some lifts (the deadlift for example will take a bit more time).

IPB

[IlPrincipeBrutto]

Sunday January 17th, 2010

Actually, I preferred the snow. The snow took no more than a day to clear off, but left in its wake a lot of ugliness. In particular, the green, grassy areas along the edge of the road are now in a bit of state. While covered in snow they became invisible, and people, through incompetence or laziness, drove and parked on them. They are now dug up, with deep furrows ploughed by the big tyres of the 4x4s. I don't expect the council to mend the situation very soon.
Still, it's a gorgeous winter Sunday, the sky is clear, the sun shines and the temperature is finally above 5C for the first time since...I don't even remember. A nice morning to go to the gym

(Weight x reps x sets)

(Volume day)

Squat

50 x5
100 x5
140 x5
170 x2
186 x5 x5

After reading The Active Hip 2.0 feature in the Article section, I've tried to focus on moving my knees out as soon as I start to descend, rather than waiting until I'm half way down. I need a bit more practice to make the movement familiar, but I sure felt like going down was nice and easy.



Press

40 x5
60 x5
80 x5
92.5 x5 x5



Hang Power Snatch

Burgener warm-up
50 x3
65 x3
75 x2
85 x3 x7

Things are already slowing down a bit on this lift, and I also think there is still plenty of stuff to fix on the technical side, as can be seen from this video:

http://www.vimeo.com/8812221

As I tend to do with the Clean, I am too impatient and don't finish the pull completely. The third rep is a very good example, the bar starting from mid-thigh instead of taking off from closer to the groin. Plenty of work to do.



Given that my press is weak and my shoulders need all the work they can get, once I got home from the gym I spent the afternoon decorating the entrance at home. I have to say that I felt pretty chewed up once I finished. On the other hand, dinner tasted better, albeit with a slight wiff of paint.

IPB

[IlPrincipeBrutto]

Tuesday, January 19th, 2010

I saw something quite unusual this morning in the gym: a young lady using the squat rack. It's the first in almost eight months. Her techinque had plenty of scope for improvement, and her depth was barely past negligible, but top marks for the effort. If only there was a proper instructor to encourage and guide her, I'm sure she could get a lot out of her time in the weightroom.

(Weight x reps x sets)
(Recovery day)


Power Clean

85 x5 deadlift
85 x3 hang clean
105 x3 hang clean
125 x1
125 x3 x3

Last night I went running. Nothing long, but at good pace (for my standards, obviously). This morning the bar was heavier than usual. No spring in the legs, and keeping an acceptable form was a bit of a struggle.


Bench

50 x5
80 x5
110 x3
125 x5 x3



Front Squat

40 x5
80 x5
110 x3
127.5 x5 x2

While doing this I realised I had been using almost the same weight the whole morning. I might increase the load on this exercise in the coming weeks. I'm keeping it at around 60% of the squat, but I think I can go a bit higher, to around 65%.



Pull-ups

2 x 4 four doubles
1 x 7 seven singles

Thought for the day: my pull-ups suck. Before I started SS (June 09) I could do seven good pull-ups. Pathetic, but almost certainly a lifetime best for me. Then I stopped, as they were not in the program. I'm back on them now, but I have also an additional 20# of bodyweight to move, and I can certainly feel the difference. Apart from the weight, I think my position is not correct, and I'll need to read again the relevant pages in the book.


IPB

[IlPrincipeBrutto]

Thursday January 21st, 2010


I'm sitting on the bench in the changing room, after the shower. Another guy, a regular, looks puzzled as I put my two pairs of micro-plates away in the rucksack.

"Do you put weights in the bag as an extra-workout while walking ?"

I could try a joke, but I opt for an honest answer.
"Actually no. Fact is, the minumum increase in weight you can do with the discs we have here is 5 pounds, which on some lifts is too much for me. So I bought these micro plates to be able to make smaller increases"

Silence. Pause. The guy offers another comment.
"I guess not many people do that, right ?"

"I know, I'm a bit of a geek when it comes to training"


There's nothing like a bit of self-deprecation. It works every time.


(Weight x reps x sets)

(Intensity day)


Squat

50 x5
100 x5
150 x5
186 x2
206 x5

Technically, this is void. On the last rep, I went down too quick, and I touched the safety bar on the left. That's a real shame, I had it in me to finish the set properly, I only had to be less hasty. As a forfeit, next time I'll limit myself to 207.5, instead of the 210 I had in mind.



Press

40 x5
60 x5
80 x5
92.5 x2
102.5 x5 NO !

Geez, this felt real good, almost too good to be true. Indeed. As I start to put the discs away, I notice that my 2.5# plates are on the floor. I obviously forgot to put them on, so I was actually lifting only 100 pounds. After three minutes of self-abuse, I'm ready to give it another go. And this time all goes fine, five reps with the correct weight.

102.5 x5



Deadlift

100 x5
150 x5
200 x5
250 x1
257.5 x5
232.5 x5 back-off set

Grip showed a worrying tendency to open from the third rep onwards. I use a standard hook grip, and before my injury back in November, I could hold onto 270# without great problems. Of course, at the time I was deadlifting at least once a week, while now it's only once a fortnight. Got to think about this.


IPB

[Bergie]

Thursday January 21st, 2010


I'm sitting on the bench in the changing room, after the shower. Another guy, a regular, looks puzzled as I put my two pairs of micro-plates away in the rucksack.

IPB

I have had this happen as well. I use chains for my micro-weights. The guy commented that my carrying chains around made the rest of them look bad. I laughed and said, "no, it show that I am too weak on the press to make 5 lb jumps."

He gave me the deer in the headlights look and changed the subject.

Looks like your doing well so far with you intermediate program. Keep up the good work.

[IlPrincipeBrutto]

Hi Bergie,


The guy commented that my carrying chains around made the rest of them look bad.

At least it didn't take you for some sort of S&M practitioner.



Looks like your doing well so far with you intermediate program. Keep up the good work.

Thanks for the encouragement. It's early days, and I still have to conquer my fear of the 275# deadlift (which is the one that injured me).

IPB

[Bergie]

Hi Bergie,

Thanks for the encouragement. It's early days, and I still have to conquer my fear of the 275# deadlift (which is the one that injured me).

IPB

I understand that. I have a 245# squat coming soon. That's where I tore an adductor.

[IlPrincipeBrutto]

Saturday January 23rd, 2010


The house program is going well. Last Saturday it was the entrance, today it was time to freshen up the kitchen. That's quite a job, as I had to move lots of stuff out of the way, and there's plenty of tight, narrow spaces between the cupboards and the ceiling, unsuitable for a big brush like mine. At least the floor is carpet-free.
Same schedule as last Sunday: gym in the morning, redecoration in the afternoon. And same result too: I'm now pretty knackered.


(Weight x reps x sets)

(Volume day)

Squat
50 x5
100 x5
150 x4
175 x2
187.5 x5 x5

The grip didn't work very well today, I often felt the left elbow being squeezed a bit. I used a marginally narrower stance, to try and control better my movement, as I've seen in some videos that I tend to move just slightly towards the left.



Bench

50 x5
80 x5
120 x5
130 x2
141 x5 x5

A step backward with this lift. No problem with moving the bar, but the paths felt inconsistent. I also think I'm lowering the bar below the line of the nipples, towards the feet, and this is probably too much.



Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
125 x1 x2
130 x3 x 8

I'm trying to learn to delay the jump, in order to make the bar come up straight, instead of moving away from me. In many occasions though I got too frantic, exploded the bar too soon, and had to chase it a bit to complete the lift. I got to make patience my mantra, but it's not coming easy.




After the session I had the nasty surprise to find a parking ticket on my car. Apparently I left it in a space reserved for vehicles "of a different class", whatever that means. I couldn't see any sign about this restriction, although I suspect the parking officers know what they are doing, and have set up everything to be legally watertight. After all, their job is to issue tickets. Seeing the equivalent of two months subscritpion to the gym evaportating like that filled me with a desire for vandalic revenge. It lasted only a few seconds, but I still feel like I was victim of an ambush.


IPB

[IlPrincipeBrutto]

Monday, January 25th, 2010

The tube works today, so no need to use the car to get to the gym, and no need to bleed money to the Council vampires and their parking ticket enforcers. In case you ask, yes, I'm still very bitter about last Saturday's fine, although I've now mellowed my plans to sabotage all the ticket machines in the area.


(Key: Weight x reps x sets)

(Recovery day)


Hang Power Snatch

Burgener warm-up
40 x5
55 x4
60 x3
70 x2
75 x3 x3


Hang Clean Pull 140 x2 x3
Clean pull 140 x1 x3

My clean sucks (see for example: http://www.vimeo.com/8307530).
I've been trying to change it for a month now, and I spent some time thinking about it over the last WE too (I know, I shold get out more). I feel one of the areas that need improvement is the transition from first to second pull. As the bar goes above the knees, the knees are supposed to rebend slightly under the bar, ready for the explosion off the jumping position.
I dont' think I'm executing this correctly, and my jumping position is therefore a bit too upright, resulting in a bounce off the thighs.
For this reason, this morning I added a few pulls, for the hanging position and from the floor. I've got Power Cleans scheduled for Thursday, I'll try to video myself again and see if there is any progress.



Press

40 x5
65 x5
85 x5 x3


Front Squat

40 x5
80 x5
120 x3
130 x5 x2

I like this, it always leaves me with a nice feeling.


Chin-ups

2 x 8 eight doubles
1 x2 two singles



IPB

[IlPrincipeBrutto]

Thursday, January 28th, 2010


There's one thing tha I like more than lifting, and that's riding my motorbikes. Last Sunday I finally managed an half hour ride on one of my babies. Half an hour is not much, but this is my summer bike, and it has been parked without turning a wheel for more than a month, due to bad weather and too much salt on the roads. It really needed some movement, at least to get the moisture out of the system.
What's the relevance with today's training ?

Well, the relevance is that I barely managed to close my riding suit. The legs were quite squeezed by the trousers, and the jacket (it's still the one I bought before I started SS) was really tight.
So, as a little experiment, I decided to eat just a bit less for the next few days. Nothing radical; just reduce milk intake by maybe a pint, cut a bit of carbs here and there, and see what happens.

Well, what happened is that this morning I felt marginally more sluggish in the gym, and some lifts were affected. Which was probably entirely predictable.

(Weight x reps x sets)
(Intensity day)


Squat

60 x5
110 x5
160 x4
190 x2
208.5 x 5

I stopped on the way up of the last rep. Just a brief pause, but a pause nonetheless. It's a bit early to start struggling, I hope this was just down to the reduced food intake of the last few days. And the bad night's sleep I had last night. Next time I'll make a really tiny increase to 210#, in order to get to a round figure, as I don't like to juggle too many fractional discs to get the working weight. From there on, it will be back to normal (small) increases.




Bench

60 x5
90 x5
120 x5
145 x2
156 x5

After the so-so squat, a decent bench. Weight was demanding, but always under control. A smidge more speed moving the bar up would have been great, but even so I am not complaining.




Power Clean

85 x3 x2 deadlit
85 x3 hang power clean
105 x3 hang power clean
125 x1 x2
135 x1 x2
142.5 x2 x5

Well, I'll got out on a limb and say these felt good. I thought the bar bounced less on my thighs, and travelled closer to me, on a more vertical path. I had an impartial observer with me (my camera), and tonight I'll see what's its opinion on these lifts.



Overall, this was a session that started weak, but grew stronger. Could have been worse.


Buona giornata,

[IlPrincipeBrutto]

Hello,

yesterday I ventured that I felt some improvements in my Power Clean. But I was a bit disheartened to see that the camera seems to think otherwise.

Here is a set from some time ago, about which I asked for some advice (the thread is here: http://www.startingstrength.com/resources/forum/showthread.php?t=13916):
http://www.vimeo.com/8307530


And here is a set from yesterday, again viewed from the side: http://vimeo.com/9063739



I've also got front views, from the same days. This is the old video: http://www.vimeo.com/8308487


And this is from yesterday's sessions: http://vimeo.com/9063959



The bounce is still there, and so are all the other issues highlighted more than a month ago. On top of this, my first pull seems to have gone to pot. In the side view you can see the bar moving away from my legs as soon as it leaves the floor. From there on it moves vertical, but the damage has been done.

As I said, I thought I had done better, but it's clear I was quite wrong.

IPB


Note:
I know, I'm using a shorter bar, but it's got the same diameter as the proper ones. Also, there are no bumper or spacer wheels at my gym. This means that if I used the standard bar, the minimum weight I could load with the 45# wheels would be around 140 pounds. Enough for work sets, but for volume sets I would have to use smaller wheels, which make the bar sit lower, and therefore make for a different first pull. Once I increase the load, I'll switch to long bar for everything.

[IlPrincipeBrutto]

Sunday January 31st, 2010


Last night I visited a Brasilian Churrascaria. It's a restaurant where they prepare dozens of skewers, each one with a different type of meat, and put them on a charcoal grill (not in an electric oven). You sit at your table, and every few minutes a waiter walks by with whatever skewer is ready to be served. If you ask, he will cut a few strips of meat for you, and then walk to another table. The price you pay is fixed, and as long as there are skewers being grilled, the waiters will always stop at your table and ask if you want some. Among the cuts I had, I particularly enjoyed the sausages, the lamb roast and some really fine Brasilian beef, all sizzling and dripping lovely juices. I suspect Rip would be disappointed I could not close the place down, but I can assure you I tried my hardest.


(Weight x reps x sets)
(volume day)

Squat

60 x5
110 x5
160 x3
180 x1
190 x5 x5

Demanding, but I'm pleased with all the sets, and with the fact I managed to keep a nice rythm: one set, two minutes and a half rest, another set, and so on. Each rest was long enough to allow me to sneak to the cardio stations and watch a couple of points from the Australian Open final.



Press

40 x5
60 x5
80 x5
90 x1
93.5 x5 x5

I got a little tweak in the back of the neck from the last set, but nothing too painful. Apart from this, nothing else to report



Hang Power Snatch

Burgener warm-up (empty bar)
50 x3
70 x3
83.5 x1
88.5 x3 x7

The little niggle carried over from the Press was not a problem. In a few cases I had to jump a little forward, or chase the bar in front of me for the lock-out. This is a sure sign I am starting the second pull too early.
I also noticed that I tended to finish the sets with my feet much wider than at the start, which meant a weaker jump upwards. Once I corrected this, resetting the feet at the correct distance every time, the situation improved.


IPB

[IlPrincipeBrutto]

Tuesday February 2nd, 2010

I always look forward to the Recovery session. It's quick, fairly easy, a truly cheap dose of endorphines.


(Weight x reps x sets)
(Recovery day)



Power Clean

85 x5 deadlift
85 x3 hang clean
105 x3 hang clean
125 x3 x3


Bench

50 x5
90 x5
110 x5
130 x5 x3


Front Squat

40 x5
90 x5
120 x4
135 x5 x2


Pull-ups

2 x 7 seven doubles
1 x3 three singles.

I've got a problem with doing pull-ups on the Gravitron. For a start, my knees are almost on the floor, and I have to start with my legs bent 90 degrees, not good for the start position.
Then there are the handles. I have yet to find a confortable and effective position on them. Not having a bar to aim to seems to make it more difficult to execute the pull. I've also noticed that if I keep a closed grip (opposed thumb), my left elbow suffers and starts hurting. Today it got to the point that I decided to switch to an open grip (thumb along the fingers); better for my elbow, but still not a great execution.

On the other hand, chin-ups are fine. I am thinking about doing just chin-ps from now on. Anyone having similar experiences ?


IPB

[IlPrincipeBrutto]

Friday, February 5th, 2010

There was something wrong this morning. Maybe I was too quick with my breakfast; or maybe it was the unconfortable trip on the Tube, in a carriage so hot and humid the windows where glazed with steam. Either way, I felt sluggish in the gym. Even once I got to work, instead of being pumped up by the shot of endorphines, I really felt like having a quick nap.

(Weight x reps x sets)
(Intensity day)


Squat

60 x5 x2
110 x5
160 x4
190 x2
210 x5

Despite feeling in less than ideal conditions, this went well. No pauses or stops during the lifts, as it had happened last week with 208.5 Lb.


Press (military)

40 x5
60 x5
80 x4
93.5 x2
103.5 x5

After the good squat, the bad Press. The weight went up as required, but too slow. This really is the most problematic lift for me.



Deadlift

100 x5
140 x5
190 x5
240 x2
262.5 x 5
240 x5

By now I was feeling vaguely dozy, so I had no great expectations for the deadlift. Despite this, I realised during the warm-up sets that my back seemed to be quite present and reasonably solid. I started the work set with a minimum target of doing two reps; anything more, given the circumstances, I would consider a bonus.
In the end I managed the required five reps, with a controlled execution. I was quite happy about this. But I need to find out what made me feel so poor this morning.



On the way to the cardio stations for my warm-down, I saw a novel use of the squat rack. A guy had laid a mat between the uprights and wedged his feet under one of the bars that forms the structure of the rack. Thus sorted, he proceeded to several sets of ab crunches (actually, leg flexors, from the way he was set-up).

IPB

[IlPrincipeBrutto]

Sunday February 7th, 2010

(Key: weight x reps x sets)
(Volume day)

Squat

60 x5 x2
110 x5
160 x4
180 x1
192.5 x5 x5

I got again some light pain in the left elbow. This is a little step back, because on Thursday, with a higher weight, the grip was solid and pain-free.
The first set was harder than expected, the others went better.



Bench

50 x5
90 x5
120 x4
140 x1
145 x5 x5

I have the impression that I am now capable of moving the bar along the same path within a set, and that's a progress; but the path see, to change from one set to the other. I need to be more consistent.



Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
125 x1 x2
132.5 x3 x7

My back and lats were still sore from the deadlift sets done on Thursday, and I felt it all when setting up for the pulls. Still, it's the sort of mild pain that makes me fell like I'm actually doing something, so in a sense it's welcome.



It's customer survey time at my gym, there's a pile of questionnaires and a little cardboard box on the (mostly unattended) reception desk. I've put down two suggestions for improvement: stick a proper bar for pull-ups somewhere (getting rid of the Gravitron would be my choice), and replace the bent barbell in the weightroom. Worth a try, although I'm not holding my breath.


IPB

[IlPrincipeBrutto]

Monday February 8th, 2010

How difficult can it be to use a spring collar ? Well, simple as it might appear, it's still not simple enough for some. This morning I found two bent collars on the rack. The Nobel prize winner who last used them, decided that the best way to get them off the bar was by pulling the handles apart. The result was predictable: one of the spires has been straightened, and the collars are now far weaker, bordeing on useless. Ignorance is a really nasty disease, as they say round my place.


(Weight x reps x sets)
(Recovery day)

Hang Power Snatch

Burgener warm-up
50 x3
60 x3
70 x3
75 x3 x3



Front squat

40 x5
90 x5
120 x3
140 x5 x2



Press

40 x5
60 x5
80 x4
85 x5 x3



Chin-ups

3 x3 three triples
2 x7 seven doubles



I think the pain in my left elbow it's on the way to become cronic. Just what I didn't need.


IPB

[IlPrincipeBrutto]

Thursday February 10th, 2010

I've started a little experiment this morning: I've changed my breakfast. Until now, I had a cup of milk with some wholewheat biscuits (and three raw eggs), but this left me feeling slightly bloated. So this morning I switched to black tea with toasted bread* and honey (and the eggs). I'm going to keep this breakfast for a few weeks, just on gym days, and see how it goes.


*it's actually French toasted slices, something quite popular on the Continent, but not over here in the UK. In Italy they are called "fette biscottate", which translates as "biscuited slices", although there's no sugar in them.


(Key: weight x reps x sets)
(Intensity day)

Squat

60 x5 x2
110 x5
160 x4
195 x1
212.5 x5

after reading Sami's thread about his battered left elbow (http://www.startingstrength.com/resources/forum/showthread.php?t=14589), I've focused on keeping the bar firm on my back, and my elbows raised when I come out of the hole. I hope this will help my left elbow too.



Bench press

50 x5
90 x5
130 x4
150 x1
160 x5 (70 Kg)




Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
125 x2
135 x1
145 x2 x5

After the first clean, I drafted an urgent memo to self: "let go of the bloody bar when you rack it, you fool ! your left elbow will thank you". Once this detail was sorted, the other cleans were good enough, and almost pain-free.


Overall, a good session, and I'm happy about it.


IPB

[IlPrincipeBrutto]

Saturday February 13th, 2010

I had the week-end nicely planned: today a session with the physio, for a deep release massage, and tomorrow volume training in the gym. Unfortunately life intruded, in the shape of an unavoidable last-minute commitment for tomorrow morning, so I had to anticipate the weights session to today, straight after the physio.
I thought this would not be ideal, as I usually emerge from a massage feeling as solid as warm custard; but there was no other choice, so I had to make it work.


(Weight x reps x sets)
(Volume day)


Squat

40 x5
90 x5
130 x5
160 x3
180 x1
195 x5 x5



Press

40 x5
60 x5
80 x4
90 x1
95 x5 x6

The last time I did intensity work on the Press I struggled a bit more than expected. It doesn't mean I will stall next time, but just in case I thought I would add a set, as someone as suggested to me that this lift responds well to volume.



Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
125 x1 x2
135 x3 x8


Fleeting moments. The shiver of surprise as one catches the glimpse of a shooting star. Or the frisson of excitement as the eyes meet those of a handsome stranger, looking at you. As the briefest of encounters fastly recedes into the past, questions emerge in its wake: was it for real ? or did I just imagine it ?
Did I really felt the iron brushing my shirt, as the bar rushed to meet the mighty deltoids ? or was it just the flutter of the fabric, scattered by an unsightly heave ?
Nobody really knows. But for an instant, I thought I had finally found the perfect second pull.



IPB

[IlPrincipeBrutto]

Monday February 15th, 2010

(Weight x reps x sets)
(Recovery day)


Hang Power Snatch

Burgener warm-up
50 x3
60 x3
70 x2
75 x3 x3

Even at this very low weight, this lift works the hands very hard. I use the hook grip, but I wonder if a normal grip would be better, as it would allow the wrist to rotate more in line with the arm. Any suggestions ?



Bench

50 x5
90 x5
120 x 5
135 x5 x3




Front squat

40 x5
60 x5
100 x5
130 x3
140 x5 x2



Chin-ups

3 x5 five triples
2 x5 five doubles


Not much pain from the left elbow, and this is encouraging. Other than that, nothing to report.


IPB

[IlPrincipeBrutto]

Wednesday February 17th, 2010

The new tea and toasted bread breakfast is indeed easier to digest than milk and Weetabix, but I still have to find the right doses. I think this morning I went too light, I could have done with more energy in the gym.


(weight x reps x sets)
(Intensity day)


Squat

40 x5 x2 (to warm the shoulders and get them to hold the right grip)
80 x5
130 x5
180 x3
200 x1
215 x5

This is why I think the breakfast should have been bigger. I felt a little too tired after this, more than I expected.



Press

40 x5
60 x5
85 x3
100 x1
105 x5 (46 Kg)

A couple of regulars asked me if they could use the rack for squats. I offered them to share it with my presses, but despite my insistence they politely declined and started using the Multipower. I felt a bit guilty about this, especially because with this lift I take long rests between sets. I know, I offered, they refused. But squats on that machine really look bad. Next time I'll insist more.



Deadlift

100 x5
150 x5
200 x3
250 x1
270 x5 (118.5 Kg)
250 x3 x2 back-off sets

Hold your back, hold it hold it..one
Gasp, gasp
Hold you back, hold your back, hold it hold it...two
Gasp...gasp
Hold you back, hold you back, hold your back hold it...three
Gasp, gasp, gasp
Hold you back, hold it, hold it, hold it...just one more !
Gasp, gasp, gasp...gasp, gasp
Hold it, hold it, hold it, hold it, hold it, ...five. Yes, yes !!


In two weeks time I've got an appointment with my inner fears; that's the 275pounds that hurt my back back in November. Two weeks to convince myself it's all in the head.


IPB

[Bergie]

Wednesday February 17th, 2010


In two weeks time I've got an appointment with my inner fears; that's the 275pounds that hurt my back back in November. Two weeks to convince myself it's all in the head.


IPB

Good work today!

It is all in your head!! I was having the same feelings Monday when I went for 250 in the squat. 245 was where my adductor injury occurred last fall. The 250 went up, all be it slowly, with no adductor issues at all. In fact I have had no soreness at all.

So now if an old guy's body can blow past an injury weight I feel confident that you will have no problem.

[IlPrincipeBrutto]

So now if an old guy's body can blow past an injury weight I feel confident that you will have no problem.

No additional pressure then, not at all. :-)


IPB

[IlPrincipeBrutto]

Saturday February 20th, 2010

This morning I had some stuff to sort out, which implied a visit to an office placed on the 11th floor of some building. As luck would have it, the lifts were out of order due to maintenance work. Hence, I had the pleasure to warm-up for my session with twenty-two flights of stairs, twice: once going up, and once coming down, of course.

(Weight x rep x sets)
(Volume day)


Squat

40 x5
90 x5
130 x4
180 x2
197.5 x5 x5

Once again, no problem to the left elbow, both during and after the session. This is good news. Less good is the tendency of my right knee to move inward, about mid way through the lift. Something to focus on and keep in check.



Bench

40 x5
90 x5
120 x5
140 x1
147.5 x5 x5

I had problems taking the bar off the rack and placing it in the start position. Thumbs and wrists in particular seemed to suffer the effort involved. Maybe I'm positioning myself too little under the bar: the rack slopes slightly backward, so when I lock the arms to take the bar off the hooks, the bar ends up being quite some way behind me. Strangely, I don't recall having the same problem in the past.




Power Hang Snatch

Burgener warm-up
50 x3
65 x2
85 x1
92.5 x3 x6

Since last Wednesday my left hand has started swelling. The fact is, I don't recall banging it anywhere, or punching anyone for that matter (not that I do that sort of things). Thanks to a company scheme I was able to see a doctor on Friday morning. He suggested it's probably an infection, which has got under the skin through some micro cracks. He wanted to attack the problem with antibiotics, but after keeping Roche in business almost single-handedly when I was a child, I am now a bit wary of pills and stuff. We decided to give my antibodies a chance to sort the mess out, with the help of some anti-inflamatory gel.

Because of this swelling, holding the grip on this lift was not 100% confortable; I had to move it almost constantly, and resorted to a normal(non-hook) grip a lot of times. Overall, six unsatisfactory sets.

Hope the hand will get better soon, in its current state pulling the bar is not working well.


IPB

[IlPrincipeBrutto]

Monday February 22nd, 2010

I know England is supposed to be a rainy place, but even by London's dismal standards, this is bad. Last week has been an unrelenting sequence of cold rain and grey skies. Even the meadows at the back of my flat are flooded, and I live on top of a hill. Can we have the snow back, please ?


(Weight x reps x sets)
(Recovery day)


Power clean

85 x5 deadlift
85 x3 hang clean
105 x3 hang clean
125 x1
125 x3 x3

After two days of irregular application, the anti-inflamatory seems to have reduced a tiny bit the swelling in the left hand. Even better, it hurts a bit less to grip and pull the bar, so I could complete the sets without much problem. A better improvement is required for Thursday though, when I'll do intensity work.



Press

40 x5
60 x5
80 x2
85 x5 x3



Front squat

40 x5
80 x5
120 x3
130 x1
142.5 x5 x2

Because this is a recovery session, I keep the load on the front squat relatively light. It's a bit of a shame, because I like the lift and I know I could do more. But I'm not keen on changing the program for this session, as it seems to work fine.



Chin-ups

3 x7 seven triples
2 x3 three doubles



Good session, and encouraging signs from the left hand. Hopefully, it will heal without the need for chemical rubbish. Tomorrow evening volleyball session should help: hitting the ball works on circulation, and surely this can only be good for the recovery.

IPB

[IlPrincipeBrutto]

Hello again,

I've got some videos from Saturday's session, for everyone's amusement and perusal.


This is my bench: http://vimeo.com/9639669


And these are two set of squats:

http://vimeo.com/9639821 (rear view)
http://vimeo.com/9640362 (side view)


To top it off, a pathetic hang power snatch: http://vimeo.com/9640555
Yes, that's normal speed. I've got a ton of work to do on this lift.

Comments welcome, of course.


IPB

[IlPrincipeBrutto]

Thursday February 25th, 2010

Yesterday I had a bad day, stressful and confused. I missed lunch, and although I had a pound of meat midway through the afternoon, plus dinner, I still don't think I ate enough. This morning my legs felt weak, and I was short on energy.


(Weight x reps x sets)
(Intensity day)


Squat

40 x5
90 x5
130 x4
170 x3
200 x1
217.5 x5

First rep at working weight, and I almost got stuck. The second was too much of a GoodMorning, and on the third my right knee did not want to stay in place. Only from the fourth rep on did I get back in control. Overall, a truly forgettable set.



Bench

60 x5
90 x5
120 x3
150 x1
163.5 x5

Better than the squat, which is not saying much. I'm slowly introducing some tweaks in my position, trying to move my shoulders a bit more down and towards the feet. I can do this on the first couple of reps in the warm-up sets, but for the working weight I revert to my normal action. I just don't have the spare mental capacity to control both the bar and the new position at the same time.




Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x2 hang power clean
125 x1
135 x1
147.5 x2 x5 (64.5 Kg)

A reduced warm-up to save my dwindling energies. First lift of each working set was generally quite good, but the second was consistently average, if not poor. I don't think it's lack of strength, rather the inability of the mind to fire the muscles again in the corect way for a second time.



I finished the session very tired. I hope this is just a one-off, due to yesterday's events.


IPB

[IlPrincipeBrutto]

Sunday February 28th, 2010.


Next WE the gym is closed for maintenance, so I need to move my next volume session. As it's too long to have it in the morning, the only viable option is to anticipate it to next Friday evening. This also means squeezing the rest of the program. The end result is that after today's volume session, I'll have a light recovery tomorrow, and then an intensity session on Wednesday. Hence, by Friday I will have done four sessions in six days, and that's going to tax my recovery abilities quite a lot.


(Weight x reps x sets)
(volume day)


Squat

40 x5
90 x5
130 x5
170 x3
190 x1
200 x5 x5

I remember the first time I did 200 pounds for reps, when I was still using the SS program. It was hard, and I got stuck midway through the last rep, holding the position before somehow managing to complete the lift. Today I use the same weight for 5 sets across, and this is a tangible sign of progress. Yes, it's very, very slow, but it's progress nonetheless.




Press

40 x5
60 x5
80 x4
90 x2
96 x5 x6

Today's press was notable for the irregular breathing patterns. For a couple of sets I only breathed in at the top of the fourth rep, while for other I got air every two reps. It would be better to be a bit more consistent.




Power Clean

85 x5 dadlift (I really should increase this weight ...)
85 x3 hang clean (although to do so means using more discs)
105 x3 hang clean
125 x2
130 x1
135 x3 x8

Apart from a couple of aberrations, swiftly punished with a sharp pain in the left elbow, most reps felt good and fairly consistent. I still need to learn the art of patience, and give myself time during the first pull.




My rule for the gym is that I don't speak to anyone, unless someone talks to me first. It has served me well, and today I got a reminder of why it's a good rule. I was resting before one of the Clean sets, when a guy asked me if I needed the squat rack. He addressed me as "Sir", and even though I'm not a spring chicken anymore, that felt a bit of an overkill. I replied to him that I didn't need the rack, and added as a half-joke that there was no need to use such a grand title for me.
This, for some reason, didn't seem to go down very well with the guy. I should not forget the lesson here: next time, just say "yes" or "no". Oh, and I need better jokes.

IPB

[IlPrincipeBrutto]

Monday March 1st, 2010

(weight x reps x sets)
(recovery day)


Hang Power Snatch

Burgener warm-up
50 x3
60 x3
70 x2
75 x3 x2



Bench Press

40 x5
90 x5
120 x5
135 x5 x2



Front Squat

40 x5
90 x5
120 x3
140 x1
145 x5 x2

I like this, I like it a lot.



Chin-ups

4 x3 three sets of four


A reduced program, for the reasons outlined yesterday. Nothing to report, apart form a little tweak at the back ofthe neck, on the right side. Nothing major, should be good for the press on Wednesday.

IPB

[IlPrincipeBrutto]

Wednesday March 3rd, 2010


Last week intensity day was spoiled but a certain lack of energy, due to life interfering with recovery the day before. Morevoer, today's was going to be the third session in four days. Hence, yesterday I made sure I filled up my tank to the brim, forcing myself to eat more than I normally do. I think it did work, and that's not a surprise.

(weight x reps x sets)
(Intensity day)


Squat

40 x5
90 x5
130 x4
170 x3
200 x1
220 x5

I've finally got a car ! Four wheels on the bar, a minor milestone, but a milestone nevertheless.



Press

40 x5
65 x5
90 x3
100 x2
106 x5

Demanding set, but marginally better and more dynamic than the one at 105# done two weeks ago.



Deadlift

100 x5
150 x5
200 x3
250 x1
276 x5
230 x 1 x 10 (Lift bar. Wait 30 seconds. Repeat 10 times)

So, after more than 3 months, the demon of my back injury had finally been banished to hell. Only on the last rep I could feel a slight change in the lower back posture; not for lack of strength, but for a childish desire to be done quickly with the set.
Having overcome this psychological hurdle, I hope I'll have enough momentum to get in due course to 300 pounds.



The pain in the neck (literally) that I got on Monday has not gone way; it actually got worse after the deadlifts, to the point that I could not bend my head backwards to drink from my water bottle. For this reason, when I bought my post-WO milk I asked for a straw. I can tell you that walking on the Tube with a straw stuck in a two pints bottle of milk is not that common; I didn't half get funny looks from my fellow passengers.


IPB

[Bergie]

Wednesday March 3rd, 2010


Squat

40 x5
90 x5
130 x4
170 x3
200 x1
220 x5

I've finally got a car ! Four wheels on the bar, a minor milestone, but a milestone nevertheless.

Deadlift

100 x5
150 x5
200 x3
250 x1
276 x5
230 x 1 x 10 (Lift bar. Wait 30 seconds. Repeat 10 times)

So, after more than 3 months, the demon of my back injury had finally been banished to hell. Only on the last rep I could feel a slight change in the lower back posture; not for lack of strength, but for a childish desire to be done quickly with the set.
Having overcome this psychological hurdle, I hope I'll have enough momentum to get in due course to 300 pounds.

IPB

Congrats on the Squat Car!

I knew you would get through the DL psyc out thing. Now that it is out of the way, go get the 300 +.

[IlPrincipeBrutto]

Congrats on the Squat Car!

I knew you would get through the DL psyc out thing. Now that it is out of the way, go get the 300 +.


Thanks for your encouragement Bergie.
To be honest I feel a bit childish to make such a fuss of my puny lifts.

The important thing now is not to get carried away and stay focused as if nothing happened (and to be honest, there's nothing to be carried away with). I know from experience that the period after a good result is usually associated with a higher probability of injury, but this time it's got to change.

At this rate it will take me four DL sessions to get to 300, which means 8 weeks of training. Long way to go then.

IPB

[IlPrincipeBrutto]

Friday March 5th, 2010


Because the gym will be closed this WE, I had to move the volume session to today. And because the volume session is usually quite long, I had to wake up at 5.30am in order to get to the gym early, and be sure to finish everything in time to go to work.


(weight x reps x sets)


Squat

40 x5
90 x5
130 x4
180 x3
200 x1
201 x5 x5

The hardest psychological hurdle is the fourth set. After that, I get spurred on by the realisation that I'm almost done with the squat, and that's got to be worth a few pounds off the bar.



Bench

40 x5
90 x5
120 x5
140 x2
151 x5 x5

Bad. I mean it, it was bad. Some reps were almost comical, the bar moving up with the poise of a drunken clown in oversize shoes. Only the last two sets were something resembling a bench press. The main reason for these shambles was a marked difficulty to keep my shoulders and scapulae tight. This lift has got to improve.




Hang Power Snatch

Burgener warm-up
50 x3
65 x2
80 x2
90 x1
93.5 x3 x5

Today I've begun to use a different procedure to lower the bar after each rep. Until now, I simply moved it from above the head to the hang position, landing it fairly hard on my legs (letting it drop is simply NOT an option in my gym).
From now on I'll use the following procedure: lift, close grip on the bar, lower bar to shoulder, lower bar to hang position, then to floor. Reset, begin new lift.
This make severy set much longer and a bit harder, but at least I'm not jerking my shoulders after every rep.




This was the fourth session in six days. I am really looking forward to two days of rest. Well, almost, as I'm planning to go running at least once.


IPB

[IlPrincipeBrutto]

Monday March 8th, 2010

I have to change again my plans for the week, moving the next Intensity session to Friday. This means it will be a week between a volume sessions (last Friday) and the corresponding Intensity session (next Friday). That's a long time, and I thought it would be useful to keep my body stimulated with a harder than usual recovery training.


(Weight x reps x sets)
(Recovery Plus day)


Power Clean

105 x5 deadlift
105 x2 x2 hang power clean
125 x1 x3
135 x3 x4



Press (Military)

40 x5
60 x5
80 x4
95 x1
97.5 x5 x4

This should be good for next volume day, when I'll repeat the same weight but for six sets.



Front Squat

40 x5
90 x5
120 x4
140 x1
147.5 x5 x3

I just like this lift so much, I really would like to do it more often.



Chin ups

4 x3 three sets of four
3 x5 five triples
1 x2 two singles, very hard.

I think I might have been a bit too ambitious starting with sets of four. The last two singles were really hard, I had no energy left and I could sense the mind firing commands, but the muscles simply ignoring all of them.


IPB

[IlPrincipeBrutto]

Thursday March 11th, 2010


Habit is a nice friend, who walks with you easing the burden of having to think and taking decisions. Habit leads you, shows you the way, embraces you brotherly, whispering that everything is as you expect. Habit is not a faithful friend though; faced with unforeseen circumstances, or a forced change of plan, habit runs away, scampering round the corner and leaving you alone to face a new situation.

I normally go to the gym in the morning, before work; I have developed this into a nice routine. I've got to the point where the faces of the other early morning habituees are filled with meaning, and familiarity, even though we never go past the polite exchange of a greeting. There's an understanding between us, a bound that means everyone knows what the others are doing, what is their program, what weights tey need and when. You can spot a newcomer a mile off, getting in the way, moving randomly around the weight room, unaware of the unspoken rules.

Last night I had to make a change in the program. I had to go to the gym in the evening, to brave a room filled with unknown faces. It made me anxious. If you are used to begin your workout with the squat, the chance of finding the rack occupied by a kid doing bicep curls will fill you with dread. The solid possibility that there will be a queue for the bench, thus forcing you to an unscheduled wait, will raise the demons of cold muscles and failures. The Program is a well-oiled machine that doesn't tolerate disruptions; the ebb and flow between exertions and rests, the rythmic beat of your sets is fun-da-men-tal for the success of a session. Why can't the others realise this, why do they insist in taking up space to complete their own programs ? Can't they see the pain they are inflicting on my insecure self ?

It was a long session, especially on the mental side.

(Weight x reps x sets)
(Intensity day)


Squat

40 x5
60 x5
90 x5
130 x4
180 x3
205 x1
222.5 x 5

A very good start to the night: both rowing machines were unavailable. I had to reduce the warm-up to little more than some air-squats. On the plus side, the kids that were occupying the rack when I got there were just fooling around, and left in a couple of minutes.




Power Clean

105 x5 deadlift
105 x3 hang power clean
125 x1 x2
135 x1 x2
145 x1
150 x2 x5


The program calls for the bench at this point, but it was occupied, so I had to switch to the Clean. Despite the confusion and noise around me, I had some good sets. Actually, I think some of the cleans were the best ever. It was difficult to concentrate though, and even more difficult to find the space to complete the sets; the gym was busy and real estate was at a premium. Still I managed not to hurt or hit anyone, and that in itself was a good result.



At this point I was supposed to move on to the bench, but three guys had taken residence there, and started a fairly coreographic gang-press. I had to stand and wait for about 15 minutes before they had done with their collective efforts.



Bench

40 x5
60 x5
80 x5
100 x5
120 x4
140 x3
160 x1
167.5 x5


Given the long wait, I started low and raised the load slowly, to make sure I got to the working set well warmed-up again.


Given the circumstances, the unusual time of the day (for me) and everything else, I think it was a good session. I even felt a bit more energetic compared to when I train in the morning; I suppose being tired from work is more than compensated by the amount of food one can consume during the day.

IPB


1371

[IlPrincipeBrutto]

Sunday March 14th, 2010

I had to take the car again today, as the Tube is shut because of engineering works (they were supposed to end in October 2009, I think). On the way to the gym I got a truly unbelievable sequence of green lights. At one point I thought I could get all the way to Central London without having to stop the car once. I even started to time my run-up to traffic lights like some professional hypermilers do, and scream at people who would take too long to pull away, forcing me to brake. It was actually fun for a while.

I know, I should get a better hobby. I heard weightlifting is quite cool.

(Weight x reps x sets - Gary docet)
(Volume day)


Squat

40 x5
80 x5
120 x4
160 x3
190 x2
205 x5 x5





Press

40 x5
60 x5
80 x4
90 x2
98.5 x5 x6




Power Clean

105 x5 deadlift
105 x3 hang power clean
125 x1 x2
135 x1 x2
137.5 x3 x8

Yesterday I clocked over 120 miles on my motorbike, the first proper trip of the year. Spending hours bent over semi-handlebars is not the best way to prepare for multiple sets of Cleans. My back was sore, and I was reminded of this everytime I set-up over the bar. Still, I managed all the sets, and while some executions were a bit weary, a sizeable minority turned out pretty decent.


IPB




1428

[IlPrincipeBrutto]

Tuesday March 16th, 2010


There are usually not many people in the gym in the morning, but attendance today was so low that it made me wonder if there was something going on that I wasn't aware of. Like a mass strike, or a chemical attack.



(Weight x reps x sets)
(recovery day)


Hang Power Snatch

Buergener warm-up
50 x3
60 x3
70 x3
77.5 x3 x3



Front Squat

40 x5
80 x5
120 x4
140 x2
152.5 x5 x2

As I said, attendance was low this morning, but not low enough. I wanted to to bench after the snatch, but it was taken by the only other person in the weight room. Typical, isn't it ?



Bench press

40 x5
70 x5
100 x5
120 x2
137.5 x5 x3 (60.5 Kg)

The portion of ceiling directly above the bench is completely white and featureless. The decorator made a sterling job, but in the process made the bench harder for everyone who wants to pick a spot as reference point. Sometimes I get the urge of jotting a pair of big, black spots on the plaster, but fear of being considered a vandal has always prevented me from actually doing it.




Chin ups

4 x4
3 x5 five triples
2 x2

Curiously, I get a big pump in my forearms from these sets. I'm not sure that's supposed to happen.


IPB



1482

[IlPrincipeBrutto]

Thursday March 18th, 2010

Some mornings are better than others. The sensations you get from your body as you raise from bed, set the tone for the first few hours of the day, and mould your expectations. Today's was not a perfect start. Nothing serious, just a vague feeling of not being quite at 100%. I arrived at the gym anticipating a tough session.
This is not ideal, for more than one reason. Obviously, if you body is really not in top condition, it might not be able to perform as expected. More subtle, and even more dangerous, is the psychological aspect: if there is a little doubt in your mind that you might not be at 100%, that little doubt can quickly become a comfy excuse not to try your hardest; once that train of tought starts moving, it's really difficult to stop.

Maybe I sould stop overanalyse things, and just lift those bloody weights.

(Weight x reps x sets)
(Intensity day)


Squat

40 x5 x2 getting the shoulders warmed up to hold the right grip.
90 x5
130 x5
170 x3
205 x1
226 x5

Nothing memorable here. All reps slowed down markedly around the sticking point. On the plus side, I could feel the effort being distributed more evenly across the legs. I have sometimes the feeling that the right glute and left hamstring are working just a little bit harder than the rest, but today everything seem to pull with the same intensity.



Press

40 x5
60 x5
80 x4
100 x2
108.5 x5

A slow last rep, as it's becoming customary on Intensity day, but the bar never actually stopped on the way up.



At this point I punt a note in my logbook: "you're tired, be careful with the deadlift !". I think I was not just tired, but also scared of the weight that was waiting for me.




Deadlift

100 x5
150 x5
200 x3
255 x1
283.5 x5
235 x1 + 30" rest x 10


I've realised that the back-off set I'm doing is useless. Doing it right after a 5RM effort makes no sense, it's only good to exhaust my body and nothing else. I think I should move it to a Recovery session, with a slightly lower weight and fast executions.

The recovery session of the week after the deadlift is this:

Power Clean
Press
Front Squat
Chin-ups.


I could change it to:

Front Squat
Press
Deadlift (10 x 1 fast)
Dips (maybe ?)


I have to think about this. Anyone else has got an opinion on this ?



IPB

1501

[IlPrincipeBrutto]

Sunday March 21st, 2010

Trees are covered with buds, I don't need a puffa jacket in the morning anymore and I now finish work when it's stil bright outside. I can change the air in my bedroom without risking a blizzard, and through the open windows an increasing number of little spiders come in, starry little brown stains on the white walls of my flat. Spring is coming, and not a day too soon.

(weight x reps x sets)
(volume day)


Squat

40 x5 x2 usual double set to warm-up the shoulders
90 x5
140 x4
190 x2
208.5 x5 x5

After the last set I tried a walk-out with 230#, the weight I'm going to do on my next intensity day. It felt quite demanding, digging hard on my shoulders as I simply tried to stand still with it. I've got a few days now to worry about this; not sure it was such a good idea.



Bench Press


50 x5
90 x5
120 x4
145 x2
153.5 x5 x5

The horror, the horror ! five embarassing sets, complete with wobbly bar and a shaky back. Five sets whose memory should be erased, but won't be: I had a camera, and took some videos. I'll try to post them in the next few days, as a memento of shame.




Hang Power Snatch

Burgener warm-up
50 x3
70 x3
90 x1
95 x 3 x5

The key to this is really in the mental picture I start with. If I think about jumping up, trying to punch the ceilng with my head, the whole lift come off in a reasonable way (much the same happens with the power clean). But as soon as I try to focus on a different detail (say the third pull), everything slows down, and the result is not very good at all.



Overall another good session, but all sensations are overshadowed by a really embarassing bench.


IPB



1549

[IlPrincipeBrutto]

Monday March 22nd, 2010


As promised, here's two video of yesterday's bench, without any comments.

http://vimeo.com/10344023 front view

http://vimeo.com/10344285 side view


It was a day to forget for more than one reason. Have a look at this squat set, and tell me what is clearly wrong with it (answers at the bottom, after today's session)

http://vimeo.com/10344556 side view




(weight x reps x sets)
(Recovery day)


Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x2
125 x1 x2
130 x3 x3



Press

40 x5
60 x5
80 x5
90 x2
100 x5 x3



Front Squat

50 x5
90 x5
130 x4
145 x2
155 x5 x2



Chin-ups

4 x4
3 x6 six triples


Despite general soreness (courtesy of yesterday's efforts) it was a good enough session.

IPB



PS: squat video.
I don't think there's a single rep clearly below parallel, and that's a pretty big flaw for a squat.




1583

[Kate]

Have a look at this squat set, and tell me what is clearly wrong with it (answers at the bottom, after today's session)
http://vimeo.com/10344556 side view
....
I don't think there's a single rep clearly below parallel, and that's a pretty big flaw for a squat.

Depth looked fine to me, IPB.


And on a completely different note:

through the open windows an increasing number of little spiders come in, starry little brown stains on the white walls of my flat.I think that's rather poetic. :)

-Kate

[IlPrincipeBrutto]

Depth looked fine to me, IPB

you reckon ?
I don't know, I can go deeper (other videos on my Vimeo page should bear witness to this), and I felt these were shallow (in both senses).



I think that's rather poetic. :)

I think of me as a frail flower in a world of grizzled weightlifters :-)


IPB

[IlPrincipeBrutto]

Thursday March 25th, 2010

What a great morning: no radio in the gym, and very few people around, so I had the weight room almost for myself. And a good thing that was too, as some horrors are better left with no witnesses


(Weight x reps x sets)
(Intensity day)


Squat

40 x5 x2
90 x5
140 x4
180 x3
210 x1
230 x5

Once you take into account some tolerance for the worn wheels, this corresponds to a bit more than 100Kg. It's piddly in the great scheme of things, but it's a nice milestone nonetheless, and I am really happy to have at least got here.
Next target is 250, which I'll be happy to get by end of June. It's a long time, true, but from now until then there are going to be a few interruptions due to holidays, and those will inevitably disrupt the rythm.



Bench

40 x5
90 x5
120 x4
150 x2
160 x1
170 x5

This was truly ghastly. My biggest problem is that I don't seem to have a consistent path for the bar. I can't seem to be able to place it on my chest twice in the same spot, and this means the whole lift is all over the place.
I think I would really benefit from working with a competent coach (who wouldn't ?), but I'm not sure about the instructors at the gym. It's a Catch 22 situation: I don't know if an instructor is competent enough to improve my bench until I work with him, but I would not want to work with him unless he is competent.
Anyway, next time round I'll do this weight again, because today it was really too bad to be acceptable.



Power Clean

85 x5 deadlift
85 x2 hang power clean
105 x2 hang power clean
125 x2
135 x1
147.5 x1
152.5 x2 x5

Slow elbows on some lifts, they both hurt at the end. At least they both hurt the same, which must mean I am performing a symmetric lift.


Easter is coming, and it will surely mess up my schedule. Got to think about reshuffling the training next week.

IPB





1668

[IlPrincipeBrutto]

Saturday March 27th, 2010

I had some errands to do in the afternoon, and in order to gain time I went to the gym early, very early. Basically, I opened it for the day.

(Weight x reps x sets)
(Volume day)


Squat

40 x5
50 x5
90 x5
130 x4
180 x2
200 x1
210 x5 x5

Elbows were still sore from two days ago, and these sets didn't do anything to improve the situation.



Press (Military)

40 x5
65 x5
90 x4
95 x1
100 x5 x6

I think this lift has improved in the last couple of months. I feel the movement is more consistent, both across reps and across sets. Weight is still laughable, but at least it's still going up, albeit very slowly.



Power Clean

85 x5 deadlift
85 x2 hang power clean
105 x2 hang power clean
125 x1 x3
135 x1
140 x3 x7

Given the state of my elbows, I put extra focus on the racking, making sure I caught the bar with my arms high and the weight on the shoulders.


I've realised that this session holds no fear for me, at least not for the past few weeks. I'm actually relishing this weekly appointment with volume. This might change of course, but for the time being it's a nice feeling.
On the other hand, no progress with the deadlift, which still scares the proverbial out of me. Only four days before our next meeting.



IPB




1706

[IlPrincipeBrutto]

Monday March 29th, 2010

Darkness ! drizzle ! even snow in Scotland, if the forecaster have their way. An the puffa jacket has come out of the closet in a hurry. Spring has been stolen, and we are embraced by what looks like a depressing Autumn.


(weight x reps x sets)
(Recovevy day)


Hang Power Snatch

Burgener warm-up
50 x3
60 x3
70 x3
77.5 x3 x3



Bench press

50 x5
90 x5
130 x5
140 x5 x3

I tried hard to find a good rythm on this one, pausing a bit between reps to check my set-up and mentally review my action. I also introduced the pause at the bottom, to make sure I was not bouncing. Thus done, they were good sets, but I don't think I could do the same with my current 5RM weight. I think I'll lower it by around 10#, and start again from there.



Front Squat

40 x5
90 x5
130 x3
150 x1
157.5 x5 x2

For the first time this felt demanding. Still very good fun though.



Chin ups

4 x 5
3 x 5 five triples


IPB






1736

[IlPrincipeBrutto]

April 1st, 2010

For reasons that would be too long to explain, I took the afternoon off work, and used part of it to go to the gym. This is actually a well timed change in my routine. Indeed, I have not fully absorbed the introduction of the Summer Time, and waking up early to go training is still a bit hard.


(Weight x reps x sets)
(Intensity day)

Squat

60 x5
100 x5
140 x5
180 x3
215 x1
232.5 x 5

The working set was a tad slower than usual, but being a 5RM I am not that worried. At no point did the bar stop, or did I feel like I could not complete the lift, so I consider this a good one.



Press

40 x5
65 x5
90 x4
102.5 x1
110 x5

I stil haven't settled on a warm-up progression for this lift. The first four reps of the working set were fine, the last one required longer. This seems to happen everytime I do intensity on this exercise. Once again, I'm happy with the result.



Deadlift

100 x5
150 x5
200 x3
250 x1
260 x1
290 x5
260 x2 x3 back-off

I think it's by now clear that I am fairly shy, and I don't like being at the centre of the attention. Today though I just had to go under the spotlight.
I can only deadlift in the middle of the weight room, which was fairly well attended. Also, once above 200#, every time I bring it down the bar makes a loud thud on the floor. This has the same effect as blowing a trumpet.

So when I started the work set, I was up against not just a weight I had never done before, but also the realisation that some of people present were actively looking at what I was doing. This is not a problem in the morning, when the faces around me are familiar, but today I was amongst strangers.

I managed to isolate myself fully, and lifted the bar the required number of times. Once completed the set, I passed on my usual small fist-pump, and let go of the tension with a modest "F*** Y**".

I've got videos of the back-off doubles, but I'll need to wait until Tuesday to upload them.





This was the last session before Easter. Next time is scheduled for Tuesday, and could even slip to next Thursday. Managing the break, the longest without weights since Semptember, is going to be a new experience for me.


I wish everyone a good break.


IPB






1788

[IlPrincipeBrutto]

Tuesday April 6th, 2010
I think I had an unusual Easter break. While most people worry about eating too much, especially sweets and chocolate, I welcomed the respite from the constant effort to stuff my face with food. Almost no milk, less protein, no nuts, and no worries about having enough energy for the volume workout.

I also had a first on Sunday: I run barefoot on the grass for the first time since...well, I think I had never done this before. It was only a few minutes, at the end of my normal run. It was weird and exciting, freezing my soles in the wet grass, feeling the mud squeezing through the toes. I have to say, feet are not as good as tassellated shoes in the mud, they have little purchase and slip a lot more.
I enjoyed the feeling, and I think I'll repeat the experiment; the ground is still soaked from the heavy winter rains, and I think it will stay suitably soft for a few weeks more.


(Weight x reps x sets)
(Recovery Day - no volume day last WE because of Easter holidays)


Front Squat

40 x5
80 x5
120 x4
140 x2
155 x5 x1

What a start ! on the second rep I felt a twinge in the inside of my left thigh. I think it could be the gracilis, a little muscle which has given me problems in the past. I completed the set, but then I decided against doing the second. Nothing messes up progress as time wasted recovering from an injury, and there is therefore no point in making a small injury into a bigger one.



Press

40 x5
60 x5
80 x5
100 x2 yep, last warm-up with same weight as work sets.
100 x5 x3




Deadlift

100 x5
140 x5
190 x4
230 x3
250 x2 x3

I thought I was not deadlifting enough, so I am introducing a few doubles with a moderate load on this Recovery session. The aim is to move the weight fast, something I'll need to get used to. This is a departure from the standard TM program I'm following, I'll see how it develops and how it's going to affect my recovery.
Talking about the deadlift, here's the videos of two of last week's back-off sets. Both done with 260 pounds.


http://vimeo.com/10715180

http://vimeo.com/10715325




Chin ups

4 x5 (four chins x five times)


IPB





1859

[IlPrincipeBrutto]

Thursday april 8th, 2010


(weight x reps x sets)
(Intensity day)


Squat

60 x5
100 x5
140 x4
180 x3
220 x1

Decision time. It's the first intensity day after the Easter break, and I haven't done volume for almost two weeks now. More importantly, two days I felt a little twinge in the inside of my left leg. I did complete the first front squat set, but decided against doing another one.
Is that muscle going to hold up for the working weight ?
The warm-up sets have gone reasonably well. Yes, there is some tightness, but it's very controllable and doesn't seem to be under strain. The 220 single has been good.
Do I go for it, risking injury ? Do I sit this out, maybe doing 220 five times and waiting to resume progression with the next volume day ?
What's two days in the grand scheme of things ? on the other hand, if 220 was good, how is 12.5 pounds more going to make much difference ?

Yes or no ? squat or no squat ?
The dice is cast...


232.5 x1


... but my number does't come up.
The bar is solid on my back, but as soon as I start coming up, the twinge becomes a proper rip. I close the lift without problems, but I stop immediately. It's worse than two days ago, I can feel the pain by just walking.
Stupid, stupid and stubborn donkey that I am !
Now I've got to wait a couple of days, before starting rehab (usual Starr protocol).
I try to find some positives: I've been here before, I've injured this same muscle before, last year. And I've come back, lifting again and more than before. I'm confident it will happen again.



Bench press

40 x5
90 x4
120 x5
140 x2
145 x5 x5

Well, as Intensity is out of question for a couple of week, I thought about diong volume on this lift. I am resetting the weight a bit, trying to learn to press with a pause at the bottom, and generally improving my form.
I wait a bit betwen reps, to make sure my setup is fine, and try to really focus on the bar placement on my chest.
I do five satisfactory sets, and they give some meaning to the session.



Rest tomorrow. From Saturday, I hope to be able to start the Starr rehab. Have a better day than mine :-)


IPB






1898

[IlPrincipeBrutto]

Saturday April 10th, 2010


(weight x reps x sets)
(Post-injury recovery - Day 1)


Squat

40 x5 x3 warming up the shoulders to get the right grip.
50 x 25 x5

Two days after the injury, the muscle is ready to work again. I expected it, as the muscle involved is fairly small (I believe it's the gracilis), and I feel I only got a minor tear. As an aside, I'm always amazed at the fact that our body can't manage to work properly even if a small part of it is out of order.



Press

40 x5
60 x5
80 x5
100 x1
100 x5 x4
101 x5

I will try to carry on the normal program for my push movements (Press and Bench), on top of the recovery protocol for the injury. It's a variation on the recommended rehab protocol, and I know that variations are frowned upon, but I still think it's worth trying.
Note the last set done with 1 extra pound in weight. This is just a psycological fillip, to make sure I've done a bit more (a tiny bit more) than my last Press volume session.



IPB





1932

[IlPrincipeBrutto]

Sunday April 11th

(weight x reps x sets)
(injury rehab - day 2)


Squat

40 x5 x3 shoulder and grip warm-up
60 x25 x5

After each set I feel my spinal erectors swelling, pressing against the skin as if ready to burst out. It's a very peculiar sensation.



Chin ups

4 x6 remember, it's reps x sets.
3 x4



IPB




1959

[IlPrincipeBrutto]

Monday April 12th, 2010

Nothing cures cold symptoms like five long sets of squats. After the last rep, you stand there with your head clear, and ask yourself: "Did I really thought about missing this session, just because I had a blocked nose and a sore head ?"


(weight x reps x sets)
(post injury recovery - Day 3)


Squat

40 x5 x2 Shoulders and grip warm-up
60 x5
75 x20 x5



Bench

40 x5
60 x5
80 x5
100 x4
120 x3
140 x1
145 x5 x3 (63.5 Kg)



Nothing beats you up like the aftermath of a session done with a cold. You wait on the platform for your Tube train, your nose blocked and your head congested, and ask yourself: "Was I really so stupid to come to the gym this morning, in this state ?"

IPB



1979

[IlPrincipeBrutto]

Tuesday April 13th, 2010


(Weight x reps x sets)
(recovery post injury - day 4)

Squat

40 x5
60 x5
80 x5
90 x18 x5

Looking at the overall volume is galvanizing. Not for long though, as the weight is a bit of a joke.



Chin ups

4 x6
3 x3 I had nothing left in the tank after these, so I stopped at nine sets


The leg is recovering well. I can now walk, even at fast pace, without feeling anything. Even during squats the injured muscle is not pulling or feeling tight at all.
I'm tempted to go back to the normal program; on the other hand, I'm curious to see if the recovery protocol can really take me past what I used to squat before the injury.
Anyway, I'll rest tomorrow. Next workout on Thursday, with more recovery squats and the intensity workout on the Press.


IPB




2010

[Bergie]

I haven't read your log in a few days and just looks what happens. You're not supposed to hurt your self!

Really, sorry to hear about the injury. Although it sounds like it is not too bad and is responding to rehab rather well.

I think you should stay with the Starr rehab for a while longer just to be sure.

Good luck.

[IlPrincipeBrutto]

You're not supposed to hurt your self!

Really ? I must have skipped the relevant pages in the books.

Seriously though, here's some facts about my injuries since starting Rip's programs (June '09).

- this is the fourth time I have to stop a program because of injury

- This is the third time I have injured this particular muscle of the leg, and always in the left leg. I have an history with this muscle, and it goes back many, many years.

- time between injury seems to be improving: previous to this, I injured myself on november 11th, when I did my back deadlifting. So I had almost five months of injury-free progress, although it took me three of them to go back to my Deadlift best.

- so far, I have recovered completely from each injury, albeit not always quickly.

So the target would be not to get any other problem from now until at October; make it November, just to be on the safe side. And then, pull the gracilis again.

IPB




2037

[IlPrincipeBrutto]

Thursday April 15th

(Weight x reps x sets)
(post injury recovery - Day 6)

Squat

40 x5
60 x5
90 x5
110 x15 x5



Press (Military)

40 x5
60 x5
80 x3
100 x1
110 x1
111 x5

Trying a 5RM after five long sets of squats was not exactly trivial, but in the end it all went fine. The last rep came up very slow, albeit without stopping.



Injured leg is keeping up fine, which is good news.


IPB





2095

[IlPrincipeBrutto]

Friday April 16th, 2010


The Sun is a ghastly paper, but you've got to love their ability to conjure up amusing headlines. "Britain paralyzed by hot air" is today's offering, capturing in just a few smart words the consequences of the Iceland volcano eruption, and of last night's election candidates debate (the first ever in this country).


(Weight x reps x sets)
(post injury recovery - Day 7)


Squat

40 x5
80 x5
110 x5
130 x13 x5

I should have done more warm-up. Cardio-wise, the difference between a warm-up set of five and a long working set of 13 is quite big, and I realised it fully around the tenth rep. Once the heart got going though, the other sets were fine.


Chin ups

4 x7
3 x3

Wow, man, look at the amazing pump in my...forearms ! I know, I know, there's nothing to brag about, but it's amusing, at least for half a minute.



IPB




2111

[IlPrincipeBrutto]

Saturday April 17th, 2010

(weight x reps x sets)
(post injury recovery - Day 8)

Squat

40 x5
80 x6
120 x5
150 x11 x5

Intensity is getting back to non-trivial levels, and the volume is still way higher than what I used to do before pulling the muscle in my leg. I'm now really curious to see how far I can push this recovery protocol.


Bench

40 x5
80 x5
120 x5
140 x2
148.5 x5 x5



Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
125 x2 x2
135 x3 x6

The leg hasn't bothered me for a few days now, so I felt confident enough to reintroduce some pulling movements. I still didn't want to overdo it, and stopped after six decent sets, rather than doing 8 of them as I usually do on a volume day.


A little curio to close this entry.
I've been in this gym for quite a few months, and I've seen my fair share of dubious executions and peculiar exercises. It's very cynical of me to say this, but there's little that surprises me in the weight room. And yet, today I could do nothing but be baffled by what I saw. A guy walked in sporting a pair of big garden gloves. I'm not talking about those reinforced latex gloves, that look like the ones you use when washing up (I do it, so I know). Rather, they were a pair of those ill-fitting cloth ones, with square fingers, a flared wrist and a palm reinforced with a strip of hard rubber, or raw fabric. They must make gripping a dumbbell quite difficult, but he used them for everything, including assisted pull-ups on the Gravitron.
It's really true that you can learn something new every day.


IPB





2141

[IlPrincipeBrutto]

April 20th, 2010

A new poster has appeared on the changing room board. It's a little rhyming story about a farm boy whose legs would not grow despite his efforts with curls and extensions. The boy is baffled, until a big man tells him that he should start squatting.

This is wonderful news, a little seed of awareness about effective training that could grow into something big.
It's also terrible news; if just one in twenty people here at the gym decide to take up squatting, there are going to be huge queues at the only rack available.

(weight x reps x set)
(injury recovery - Day 11)


Squat

40 x5 x2
90 x5
130 x5
150 x2
170 x10 x5

This is getting hard, even with three full minutes of rest between sets.



Press

40 x5
65 x5
90 x5
101 x1
101 x5 x3

Until now I have put 10Lb discs on the bar for this lift, as the ceiling is very low. Today I moved the rack, and tried with the 25s. I need to be very careful to avoid hitting the lights or other fittings, but lifting with the bigger discs is possible. There's about...half a notebook in height to spare, but it's enough.



Deadlift

100 x5
140 x5
190 x3
230 x2 x3

Some light work, looking for a bit of speed during the lift.

IPB



2172

[Bergie]

I am glad to see your legs it better. Keep up the good work.

[IlPrincipeBrutto]

I am glad to see your legs it better. Keep up the good work.

Thanks Bergie,

It's good, but also frustrating. I really would like to improve on my pathetic 230# squat, but I am also aware that the faster I dive into it again, the higher the chance of another injury. when I said I would be happy to get 250 by end of June I thought I was being conservative, but now I'm not sure I can even achieve that.

Anyway, here's this morning workout:


Wednesday April 21st, 2010

Short and sweeto today, just the recovery work and nothing else.


(weight x reps x sets)
(post injury recovery - day 12)


Squat

40 x5 x2
90 x5
130 x4
170 x3
180 x9 x5

Yesterday evening the left kneecap felt a tad sore, especially when going down the stairs. Hence, this morning I paid a lot of attention to my position, making sure I was sitting back nicely during the descent. It worked well, and the knee didn't give any trouble at all.


IPB


2211

[IlPrincipeBrutto]

Thursday April 22nd, 2010

(weight x reps x sets)
(recovery post-injury - Day 13)


Squat

40 x5 x2
90 x5
140 x4
180 x3
190 x8 x5

This is now starting to hurt a bit. Completing the last set made me feel good.



Bench press

40 x5
90 x5
120 x4
140 x5 blast ! I wanted 3 reps, but just carried on dummily.
150 x1
160 x5

Getting slowly close to my PR weight, this time incorporating a pause at the bottom. Good rythm, but bar speed could be improved.




Power clean

85 x5 deadlift
85 x5 hang power clean
105 x3 hang power clean
125 x2
135 x1 x2
142.5 x2 x4

I haven't done this for a few weeks now, so I took it really easy. I also had to cut the sets to just four, as I run out of time. Good executions, I liked them




The recovery protocol is almost done, but I'm not sure what I should do tomorrow. I'm considering two options:

- Option 1: go to the gym, squat 200 x7 x5 (or at least x6 x5). Rest Saturday, then on Sunday start again the normal program with a volume way, and 210 x5 x5. This is what I could do before the injury, and would finish off the recovery in a very neat way. The downside is that after an intense session like today, I'm not sure it's sensible to try and squat that much tomorrow.

- Option 2: rest tomorrow and Saturday, then on Sunday go back to normal program but take it easier, say 205 x5 x5. The downside here is that it will be a week, if not two, before I'll be back to pre-injury levels.


Thinking...



IPB



2247

[Bergie]

Thursday April 22nd, 2010


The recovery protocol is almost done, but I'm not sure what I should do tomorrow. I'm considering two options:

- Option 1: go to the gym, squat 200 x7 x5 (or at least x6 x5). Rest Saturday, then on Sunday start again the normal program with a volume way, and 210 x5 x5. This is what I could do before the injury, and would finish off the recovery in a very neat way. The downside is that after an intense session like today, I'm not sure it's sensible to try and squat that much tomorrow.

- Option 2: rest tomorrow and Saturday, then on Sunday go back to normal program but take it easier, say 205 x5 x5. The downside here is that it will be a week, if not two, before I'll be back to pre-injury levels.

Thinking...

IPB 2247

I tend to go conservative on these types of questions. After all, weight training is not a sprint. In the big scheme of things, one week doesn't make that much difference. Even it feels like it does.

[IlPrincipeBrutto]

Friday April 24th, 2010

In the end I decided to go to the gym and have a fun session, just lifting as much as I felt I could. It all went very well.


Squat

40 x5 x2
90 x5
140 x5
180 x3
190 x2
200 x7 x5

I declare the recovery complete. On Sunday, I'll go back to my normal program, starting with a conservative 205 x5 on the squat. Bergie is right, there's no need to rush things.


IPB



2291

[IlPrincipeBrutto]

Sunday April 25th, 2010

Back to the program, at last !


(weight x reps x sets).
(Volume day)

Squat

40 x5 x2
90 x5
140 x4
180 x3
200 x2
210 x5 x5

I know, I said I would start conservatively...
Struggled in the first two sets, but things improved after that. I ended up with a sore left elbow, I shall pay more attention to it next time.



Press

40 x5
65 x5
90 x4
100 x1
101 x5 x6

Grip was an issue for the first two sets, I could not squeeze well with the left hand because the elbow was still sore after the squats. Things improved a lot towards the end.




Power Clean

85 x5 deadlift
85 x3 hang clean
105 x3 hang clean
125 x2
130 x1
135 x1
140 x3 x7



I'm quite happy. This was the first proper volume day since almost the beginning of the month, and I think it did go quite well,


IPB




2331

[IlPrincipeBrutto]

Monday april 26th, 2010

(Weight x reps x sets)
(Recovery day)


Front Squat

40 x5
80 x5
110 x4
130 x2
140 x5 x2


At this point I had scheduled the bench, but it was taken, so I had to switch to...



Hang Power Snatch

Burgener Warm-up
50 x3
60 x2
70 x1
75 x3 x2


Bad luck again, someone else has now taken the bench, hence another change of plan


Chin-ups

4 x7
3 x3


Eventually, the bench is mine.


Bench press

50 x5
80 x5
120 x3
135 x5 x3



IPB



2351

[IlPrincipeBrutto]

Thursday April 29th, 2010

I felt very tired this morning. When the body is tired, the mind gets a bit scared by the weights.

(weight x reps x sets)
(Intensity day)


Squat

40 x5 x2
90 x5
140 x4
180 x3
200 x1
210 x1
220 x5

It's just 10 pounds up from the volume sets I did only last Saturday, but it felt fairly demanding. Still, it's a starting point, after the injury break.



Press

40 x5
65 x5
90 x3
100 x2
110 x1
112.5 x5 (49.5 Kg)

This was actually a nice surprise, the bar went up marginally better than when I did 111 x5, the previous 5RM.



Deadlift

At this point my legs were really tired. Also, everytime I bent to change discs I could feel my lower back was sending me bad signs. I decide to abandon the target I had and simply let my sensations determine the weight.



100 x5
150 x5 no problem
200 x3 still no problem
230 x2 this weight should fly, but it didn't. Hence...
250 x5

Only 30 pounds more than the squat, which is poor. But it's all I coudl do for today.



IPB



2394

[IlPrincipeBrutto]

May 1st, 2010

(weight x reps x sets)
(volume day)


Squat

40 x5 x2
90 x5
140 x4
190 x2
200 x1
212.5 x5 x5

The first two sets were a bit worrying, I felt some pain (not much, but more than zero) in my back, in my left hip flexor and on the inside of the right leg. It all cleared up eventually, but for an instant I thought I was about to get something bad again. I alsol think I might be shifting the weight just slightly towards the toes. I've got to check for this.



Bench

50 x5
90 x5
130 x4
140 x2
151 x5 x5

I've got a better rythm now, stopping after every rep to collect my mind and focus on things like keeping my back tight, pushing with the legs and the like. But the execution is still not that good. The left arm in particular shakes when taking the bar down, and the path doesn't seem to be consistent.



Hang Power Snatch

Burgener warm-up
50 x2
60 x2
70 x2
80 x1
90 x1
92.5 x3 x4

I've used a couple of aerobic steps to rest the bar upon, they bring it up to the height of a 45 disc. This means that from now on I can use this arrangement to perform a complete pull from the floor, with the bar in the right position. The only drawback is that with the addition of the two steps I am now taking up a lot of real estate in the weight room.




I drank a lot during the session, and on top of that I downed two pints of milk straight after. As a natural consequence, my bladder started to demand attention very soon. Trouble is, I was stuck in traffic in my car. Stopping in the middle of a main road was clearly not an option. Ditto turning into someone's drive and relieving myself on their front garden lawn. I could do nothing but hold in, and hope I could get at least to the park near my home before I burst. Not confortable at all, and every red traffic light made my plight worse and worse.
In the end, all went fine. But trust me, it was a really close thing; so close that I had the milk bottle at the ready, just in case.


IPB




2439

[IlPrincipeBrutto]

Monday May 3rd, 2010


The first Monday of May is Bank Holiday in England. I've never quite understood the origin of these festive days (there are a few others dotted through the year), but I'm not quibbling. Waking up on a Monday morning and NOT having to go to work is a winner.

(weight x reps x sets)
(Recovery day)

Front Squat

40 x5
80 x5
110 x4
135 x2
145 x5 x2

LAst week I got a sharp pain in the lower back while doing this, and I still haven't recoverd 100% from it. I was therefore a bit apprehensive this morning, and I made sure to take my time between rep, and tighten the back as much as possible. All went well in the end.



Press

40 x5
65 x5
90 x5
100 x2
101 x5 x3




Deadlift

100 x5
140 x5
190 x4
230 x2 x3




Chin - ups

5 x2


Just two sets, to round off a good workout.


IPB




2471

[Bergie]

You are progressing well, good work.

I am curious, what is the number at the end of most of your recent posts?

[IlPrincipeBrutto]

Hi Bergie,

actually. I am not progressing much at all, especially on the deadlift, which has gone down dramatically during the recovery post-injury. I sometimes get a bit dishartened at my numbers. I'm trying hard to focus my attention on the very short term, no more than a week ahead; if I think about my goal (250 squat, 300 deadlift) I feel too distant. But I know, although I try not to tell me, that if I can keep moving every week, eventually, I will get there.



Anyway, I've put online a few videos shot over the WE sessions.

First up, the worst: my bench. Choosing a dark blue long sleeved shirt has not helped a lot, it's difficult to see where the elbows are. It's easy to see tough that the bar path is all over the place.


http://vimeo.com/11456972
http://vimeo.com/11457097


Next, two sets of squat from Saturday's 5x5. From the rear, you can see that the right knee needs some correction. It's not huge, but it will have to be done.


http://vimeo.com/11456680
http://vimeo.com/11456848


I have also put up videos for the front squat and the Press, from yesterday's Recovery session, two lifts which I rarely video.


http://vimeo.com/11457286

http://vimeo.com/11457422


As usual, any comments of any type are welcome.

IPB



2517 (number of views at time of writing this post)

[IlPrincipeBrutto]

Wednesday May 5th, 2010

A historic date this one. On this day, in 1821, Napoleon died. Moved by the departure from the scene of such an iportant figure, Italian poet and heavyweight author Alessando Manzoni penned one of his most famous and epic pieces. It begins with the immortal verse "Ei fu" (He was), and has been the bane and joy of generations of students. When I was at school some evene managed to learn it all by heart, a feat which sadly escaped me.


(weight x reps x sets)
(Intensity day)

Squar

40 x5 x2
90 x5
140 x4
180 x3
200 x1
210 x1
225 x5

A mediocre set. Strenght is there, but form has worsened a bit. In particular, I'm moving the weight too much on the toes, especially on the rigth foot.



Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean

At this point the bench was freed. As this is a fairly rare event, I stopped the preparation for the Clean, and proceeded to do my bench press.


Bench Press

50 x5
90 x5
130 x3
150 x2
162.5 x5 (71.5 Kg)

Worse than mediocre. No zip after the third rep. When it comes to push the bar up after the pause at the bottom, it's as if I don't know what to do, or which part of my body should be doing the pushing. The last double at 150 is still good, but after that, there's a big step down. Frustrating.




Power Clean (reprise)

105 x2 x2 hang power clean
125 x1
135 x1
145 x1
150 x2 x5

Unruly feet, and the timing of the extension should be improved. The third double was very good, but a rare moment of brilliance in a morning plagued by inconsistencies. Back was very sore after the bench, I had trouble setting up correctly for the first pull.



IPB



2539

[IlPrincipeBrutto]

Friday May 7th. 2010

So far, I have kept my volume sessions to thw WE, when I've got more time. But as the good season approaches, I would like to keep some of the week-ends free to go and ride my bike. For this reason, as of today I'm moving one of the volume sessions to Fridays. I'll need to split the training in two: two lifts in the morning, before going to work, and one in the evening, after work.

(weight x reps x sets)
(Volume day)

Squat

40 x5 x2
90 x5
130 x4
180 x3
205 x2
215 x5 x5

Fewer assorted niggles, a bit more sitting back, a bit less weight on the toes. Overall, a slight improvement compared to recent performances on this lift.



Press

40 x5
65 x5
90 x4
100 x2
102.5 x5 x6

Nothing to report on this.


Later today I'll return to the gym for the eight sets of Power Clean. Logistically, it's an easy lift,as I only need a bar and some space on the floor. I should be able to workout even if the gym is a bit crowded.


IPB




2576

[Campbell]

Hi IBP, Good to see your lifts moving so well.

I noticed that some of your warmup sets are very close to your work sets. This is actually quite unhelpful and will make your workouts far more difficult than they need to be. A warmup should never detract from the main lift and i cant believe that a press of 100 when your working weight is 102.5 is not taking up some of the energy you should be using for the work set (205 is also too close to the 215 work weight for squat). Maybe consider recalculating your warmup weights.

[IlPrincipeBrutto]

Hi Campbell,,

I have noticed that for the Press, a single close to the working weight seems to prepare my body better. It but it seems to work for me, but I accept it's not standard practice. Today's double is not that taxing anyway, as my PR is currently 112.5 x 5. With today's volume weight, I think I could afford it.

On the squat the deal is different. As I'm coming back from a little injury, I need the psychological boost of feeling a weight close to the working one. As I move on, I plan to leave a bigger gap between the last rep and the working weight, something that I used to do before the injury (see the diary a few pages back).

Thanks a lot for reading and for the encouragement.


And now, this evening's report.

Friday May 7th, 2010


(weight x reps x sets)
(Volume day - evening session)


Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
125 x1 x3
135 x1
142.5 x1 last warm-up single (see above)
142.5 x3 x7
142.5 x1 x3 (62.5 Kg)



IPB


2619

[IlPrincipeBrutto]

Monday May 10th, 2010


This morning there were reports of a trespasser on the Tube tracks at Aldgate station. This meant that all lines going through that station were subject to severe delays and suspensions. I got to the gym half an hour later than usual, so I had to cut today's program.
I hope the safeties on the Smith Machine will fail the first time the Aldgate trespasser tries to squat in it. With 400 pounds on the bar.


(weight x reps x sets)
(Recovery day - abridged, due to time waster on the Tube)


Front Squat

40 x5
80 x5
110 x4
130 x2
150 x5 x3


Chin-ups

4 x8
3 x2

Wow ! I mean, never have chin-ups felt so good for me, the first four sets came up just like that. There's nothing magical, of course. I simply did the chins straight after the front Squat, rather than keeping them at the very end of the Recovery session as usual. I was far fresher, so they felt better.


Bench Press

90 x5
100 x5
110 x5
120 x5
130 x5
140 x5

I had 15 minutes left, I decided to do some simple bench sets, just to keep the movement fresh in my head.



IPB




2664

[IlPrincipeBrutto]

Thursday May 13th, 2010


To know if I'm going to have a good session, I need just a flight of stairs, namely the one leading to the changing room. How the legs respond to that short ramp gives a pretty good indication of my energy level. This morning, the signs were not good.


(Weight x reps x sets)
(Intensity day)


Squat

40 x5 x2
90 x5
130 x4
180 x3
210 x1
230 x5

Weak legs and zero energy. I almost stalled on the second rep. The next two were easier, but I doubt they were legal. On the last one, the knees caved in immediately to help getting out of the hole. Overall, a really bad set.



Press

40 x5
65 x5
90 x3
110 x1
113.5 x5

Progress is very slow (2.5 pounds a month) but the weight keeps increasing. In its own small way, this lift keeps giving me something to smile about.




Deadlift

After the dreadful squat performance, I thought the deadlift would be a struggle. I set out with the idea of doing at least just a couple of reps with a higher weight than last time. I felt that aiming for anything more would be asking for trouble.


100 x5
140 x5
190 x3
230 x1
250 x1
260 x5

First two pulls were good, so I decided to try and add more, one at a time. After the fourth rep, I took a longer pause than usual (always hands on the bar), before coming up for the last time.
The gap on the squat remains low, at 30 pounds, but given the circumstances I consider closing the set a success.



What caused this fatigue ? I think it's probably the two hours of volleyball I did on Tuesday evening. It's likely that I did not recover enough from that, and I paid the price today.
To recover more, I should sleep more, but I can't change much the time I wake up in the morning. I could eat more though, way more than I do now, especially on the day I go to volleyball, and the next, when I need to recover. Maybe getting 4 pints of milk, instead of two and a bit.
Yes, I think I'll start with this, and see if it makes a difference next time.



In another development, I got my Inzer 10mm belt (single prong). To break it up, I doubled it up on the floor and stepped on it with both feet. It's a very serious and intimidating tool; I'll probably look like a pretending pillock when I wear it in the gym, given the weights I'm moving.


IPB




2707

[IlPrincipeBrutto]

Saturday May 15th, 2010


(weight x reps x sets)
(Volume day)


Squat

40 x5 x2
90 x5
140 x4
180 x2
205 x1
217.5 x5 x5

A very long and tiring squat. Towards the end I found myself giving in to temptation and starting the descent vertically, instead of pushing back with the hips. It's only a matter of inches, but the difference in terms of execution is enormous, and just made the whole exercise even more demanding. Take-home lesson: keep form at all cost, always, especially when tired.


Bench Press

50 x5
90 x5
130 x3
140 x1
153.5 x5 x5

This is still my bugbear. I think I've now finally twigged how to bring the shoulder blades in and down; I also think the elbow movement after the pause at the bottom is better than it used to be. But I'm still a long way from a proper, reliable and consistent movement. Every now and then a rep comes out good, one of those moments when you know everything was executed well, but they are still small islands in a sea of confusion.



Hang Power Snatch

Burgener warm-up
50 x3
70 x2
90 x1
95 x3 x5

No blocks available to raise the bar to the correct height, so sticking to the hang movement was the only choice. It was good, with chest out and high, bar sliding in from just above the knees and a good extension. I liked the sets, I think they went well.



To bring proceedings to an end, we'll have a look at one of the 99 possible ways to misuse the squat rack.
Place a Bosu ball by one of the uprights. Keeping your feet on the ground, lean on the ball, face up, and grab the upright with your right hand. You are now ready to perform a long set of left elbow/right knee ab crunches. For enhanced effect, feel free to scatter your assorted belongings (towel, iPod, etc...) all over the rack.


IPB



2739

[IlPrincipeBrutto]

Monday May 17th, 2010


(weight x reps x sets)
(Recovery day)


Front Squat

40 x5
90 x5
110 x3
130 x1
140 x1
152.5 x5 x2



Press (Military)

40 x5
65 x5
90 x3
100 x1
102.5 x5 x3

Harder than expected. The hands in particular felt tired, maybe because of all that snatch done on Saturday.



Deadlift

100 x5
140 x4
190 x2
220 x2 x3



IPB





2760

[IlPrincipeBrutto]

Wednesday May 19th, 2010

I really feel like punching someone. Preferably someone smaller than me, and less aggressive than a Koala.


(weight x reps x sets)
(Intensity day)


Squat

40 x5 x2
90 x5
140 x3
180 x2
215 x1
235 x5

A new PR. A new injury. As I approached the bottom of the third rep I felt a pain in my right leg, above the knee. I heard or felt nothing ripping this time, unlike in previous occasions, and I could complete the set. But now I can't sit down without holding on to something (going to the toilet in the next few days will be interesting).
Back to square one then: two weeks plus of squats (at least I'll have plenty of time to get used to my new belt), one month at least before I can attempt a PR again.
Frustrating doesn't even begin to cover it.


Bench

60 x5
90 x5
120 x3
150 x1 x2
165 x5

Not as bad as usual. The improvement is barely detectable, but is there. I think I've finallt found a better spot on my chest to lower the bar to. Overall,some tinym encouraging signs.



Power Clean

85 x5 deadlift
85 x3 hang
105 x2 hang
125 x1
135 x1
145 x1
152.5 x2 x1

One leg triple extensions just don't work. After the first double I realised there was no point carrying on.



IPB




2800

[Bergie]

Wednesday May 19th, 2010



A new PR. A new injury. As I approached the bottom of the third rep I felt a pain in my right leg, above the knee. I heard or felt nothing ripping this time, unlike in previous occasions, and I could complete the set. But now I can't sit down without holding on to something (going to the toilet in the next few days will be interesting).
Back to square one then: two weeks plus of squats (at least I'll have plenty of time to get used to my new belt), one month at least before I can attempt a PR again.
Frustrating doesn't even begin to cover it.


2800

Sorry to hear about the leg. I understand your frustration. Hang in there!

[IlPrincipeBrutto]

Hi Bergie,


Hang in there!

no question about that.
Thanks for your interest.


Friday May 21st, 2010

(weight x reps x sets)
(here we go again - day 1)


Rehab protocol for the squat.
Normal volume day for the press.
No pulling yet. If leg progresses well, I might introduce some cleans again next week.


Squat

40 x5 x2
65 x25 x5



Press

40 x5
65 x5
90 x3
100 x1
103.5 x5 x6



IPB




2851

[IlPrincipeBrutto]

Saturday May 22nd, 2010

It's a scorcho ! 25 degrees is at least ten more than the seasonal average. Mind you, so far this has been the coldest May since records began, so I think we were owed some good weather.
The gym is hotting up, I had not been dripping with so much sweat since a long time ago.


(weight x reps x sets)
(here we go again - day 2)


Squat

40 x5 x2
60 x5
90 x20 x5



Chin ups

4 x5

Maybe I should have tried sets of five.


IPB



2874

[IlPrincipeBrutto]

Sunday May 23rd, 2010


(weight x reps x sets)
(here we go again - day 3)


Squat

40 x5 x2
90 x7
110 x16 x5




Bench (Light day)

80 x5
90 x5
110 x5
130 x2
140 x5 x3

It took me just over eleven months (better late than never) to realise that if the weight is too low, the bench movement becomes messy and useless. Hence, from now on I think I won't use less than 80 pounds for the first warm-up set.



IPB



2900

[IlPrincipeBrutto]

Monday May 24th, 2010

I'm not a stereotypical Italian; for example, I don't deal very well with hot weather. Since starting SS, things have got worse. The weight I've put on is a wonderful insulator for the cold months, but now it's like going around wearing a jumper.
Today's it's going to be 30 degrees. In the Tube carriages it gets much warmer than that. You see, London Tube trains have got no air-con. There are plans to introduce it, but only on surface lines. Deep lines, which are the worst, won't get it, because there is no space to spare between the roof of the carriages and the walls of the tunnels. And most cars only have two windows, at either end.
You can see why the thought of going home by Tube tonight is making me sweat already.

On the other hand, warm weather encourages everyone to wear less, which in some cases can be very eye-pleasing.


(weight x reps x sets)
(here we go again - day 4)


Squat

40 x5 x2
90 x5
110 x2
130 x14 x5


Chin-ups

5 x3
4 x2


The leg is progressing well. After four straight sessions, I'm going to take a break and play volleyball tomorrow evening. Re-hab will resume on Thursday.


IPB



2923

[IlPrincipeBrutto]

Thursday May 27th, 2010


(weight x reps x sets)
(here we go again - day 7)


Press

40 x5
60 x5 x2
80 x3
100 x2
110 x1
115 x5

Attempting this after 60 reps of squats didn't seem like a good idea, so I swapped around the order of the lifts. A breathless four reps (literally, I top up at the top of the fourth), then a slowish fifth, but without the bar stopping. I'm happy with this.



Squat

40 x5 x2
90 x4
110 x3
130 x2
150 x12 x5

These long sets are giving me funny feedback. It feels like the bar moves too much, and the knees go down at different rates. I need to get the video camera out to check, possibly on Saturday.
After a full day of rest, I had no problem witht he strength part of the sets.
I still seem to have some lingering pain in the leg, a bit disappointing seven days after the injury.


IPB



2975

[IlPrincipeBrutto]

Friday, May 28th, 2010

(weight x reps x sets)
(here we go again - day 8)


Squat

40 x5 x2
90 x5
130 x3
150 x2
170 x 11 x5

How do you count eleven reps ? Ok, you could do it in the normal way, but that's a bit flat. What you need is a way of counting that gives a bit of a psychological boost, something that takes you all the way on that last, long set, surfing the wave of epic memories.
Eleven reps; eleven blue shirts under the Spanish sun, many and many years ago. You go under the bar and you start counting: Zoff, Gentile, Cabrini...up to the peerless Scirea is a doddle, but the problems start with the midfield. By the time you get to Paolo Rossi it's hard breathing, and you rattle Graziani's name by sheer force of will. And then it's over: you stand there, feeling the weight of the bar on the shoulders, your ears filled with the noise of a packed stadium.



Chin-ups

5 x4



IPB



2995

[IlPrincipeBrutto]

Saturday, May 29th, 2010


(weight x reps x sets)
(here we go again - day 9)


Squat

40 x5 x2
90 x5
140 x3
160 x2
180 x1 Legs still tired from yesterday, tried a single to see how I felt
180 x9 x5

It's nice to hear a decent song on the gym radio every now and then. A case in point, this morning the DJ decided to play What's the story (morning glory) by Oasis, a song worth at least 10 pounds on the bar. It's a shame it coincided almost perfectly with the rest between the third and the fourth set.


Bench press

80 x5
100 x5
120 x3
140 x2
155 x5 x5

I had a lot of problems with this, and the very last rep was so ugly that it should really be considered a fail. I could not keep the shoulders in the right place. I actually think they were not even symmetrical, an impression reinforced by one of the video I shot, where the arms seem to shoot out of the torso ad wildly different angles. I need to shoot a video from behind, to check what I'm doing, although I will need to turn around the bench and place in the middle of the room to be able to do this.



IPB


3026

[IlPrincipeBrutto]

Tuesday June 1st, 2010

(weight x reps x sets)
(here we go again - day 12)


Squat

40 x5 x2
90 x5
150 x3
170 x2
190 x1
190 x8 x5

Gotta keep that right knee nice and wide, and from the start. Hip flexors on that side feel tired and sore, which is a sure sign that knee placement is not what it should be.


Press (light day)

40 x5
65 x5
90 x3
100 x1
105 x5 x3



I'll do one more rehab-session, and then, on Saturday, it's back to the normal program. Given what's happened so far, a new injury won't be long coming; I hope in the meantime I'll have the time to improve at least one PR.

For the curious, a video from Saturday's grisly bench is online: http://vimeo.com/12198233.

I might actually post it in the Technique section, because I could really do with some coaching on this lift.


IPB



3076

[ColoWayno]

I'm working on my bench press form also. Have you looked at Dave Tates "6 Week Bench Press Cure"? I thought I saw a little of that influence in your form.
My main problem is that I wasn't really following any advice for a while cause all bro's know how to bench... right? So I hurt my shoulder (mild) and decided to go back and review Rips stuff and look at Tates stuff as well.

It's definitely helped ... and the shoulder is getting better.

[IlPrincipeBrutto]

Hi,


Have you looked at Dave Tates "6 Week Bench Press Cure"? I thought I saw a little of that influence in your form.

no, I had never seen it before you mentioned it. I had a look at it yesterday, but I can't see an easy way to fit Tate's 6-week program within mine. I think I'll read again, for the umpteenth time, the Bench chapter in the book. The feedback I've got from the Technique section seems to suggest my bar path is wrong, and I probably have to focus on that first.
Elbow position is probably improvable too, but without a coach that's going to be very hard.


Wednesday June 2nd, 2010

(weight x reps x sets)
(here we go again - day 13 and last)


Squat

40 x5 x2
90 x5
140 x4
180 x3
200 x7 x5

Yes, that right knee has got to track better during the descent. There is a small vagueness in its position. It's less than an inch, but it should not be there, and it wasn't there until a few weeks ago.


Today is the last day of the rehab protocol. I was thinking about putting in a little counter, to show how long I go before the next injury. I might even launch a bet among the readers of this log about that. Just have to think about a nice prize for the winner.

IPB


3107

[IlPrincipeBrutto]

Thursday, June 3rd, 2010


Just bench today. As usual, weight x reps.

Bench Press

80 x5
100 x5
120 x3
140 x2
150 x1
165 x5

The plan was to do 167.5, but I left the 2.5# plates at home. I decided to be conservative and do again 165#, rather than try to jump to 170.


As there is not much to report from the gym, I'll add a couple of thoughts.


From the start of the year, bench progress has mirrored progress in the squat. The higher the squat went, the more progress on the bench. As soon as I stopped adding to the squat, because of injuries, the bench hit trouble. This is probably nothing new, but it really seems like the squat is a prime mover for general strength, able to drive progress even in lifts that are apparently completely different. Otherwise said, the best way to progress in the bench is to get stronger, and nothing beats the squat to get stronger.

On the subject of the bench/squat relation, I would like to make another point. Assuming my current 5-reps squat is around 220, the current bench is exactly 75% of that. This is actually a good ratio; it's the same as the one in the famous 500/400/300/200 target.
So while low in absolute terms, my bench seems to be in about the right place compared to the other lifts.

Which draws me back to the obvious conclusion: I need to get the squat going again, and soon. Once the squat improves, I'm sure the bench will follow.

IPB



3144

[IlPrincipeBrutto]

Saturday June 5th, 2010

Today I felt sluggish, like I needed another half an hour of sleep before waking up properly. Maybe I was still under the effect of the blood donation I did on Thursday evening.

A very hot day in London, with 29 degrees and some humidity. Despite all the windows being open, there was not much of a draft in the weight room. The fact that each window opens no more than 4 inches might be a factor. But that's 60s brutalist architecture for you.



(Peso x reps x serie. Peso in libbre. 1Lb ~ .44Kg)
(Volume day)


Squat

40 x5 x2
90 x5
140 x3
180 x2
190 x1
205 x5 x5 (belt)

First time with a belt. The first impression is that the belted squat is different from the non-belted one (this wins the LaPalisse prize for stating the bleeding obvious).
The second impression is that one might be so focused on pushing the belt with the abs, that it's possible to lose track of what the back is doing. In other words, squatting with the belt is mentally more complicated, because there is one more thing to keep under control.



Press (Military)

40 x5
65 x5
90 x3
100 x1
105 x5 x6




Power Clean

85 x5 deadlift
85 x3 hang power clean
105 x3 hang power clean
125 x1
130 x1
135 x1
140 x3 x6 (61.5 Kg)

I had no great expectations for this lift, as I had done no pulls for almost three weeks. To my surprise, a lot of executions were actually fine. Feeling good about that.


Stupid move of the day: put your gym notebook on the window sill next to the treadmills. Put on top of it the belt, and the towel. Spend a few minutes running very slow to warm down. Then take the towel and the belt, and head towards a well deserved cold shower.
Once at home, realise that there is something missing...



IPB



3192

[IlPrincipeBrutto]

Monday June 7th, 2010


You learn something every day. This morning I learned where the switches are for the weight room spot lights (usually on) and for the fans (usually off). This information will be useful for the summer.

(Weight x reps x sets)
(Recovery day)


Front squat

40 x5
60 x5
80 x4
100 x3
120 x2
135 x5 x2

I will be reducing the load on this lift, going from 65% to 60% of the squat.



Bench Press

80 x5
100 x5
120 x3
130 x1
140 x5 x3

I think I might have got the concept of "rowing the bar down" to the chest. Mind you, I thought I had the concept of driving the feet into the ground too, but from the comments I got in the Technique section this doesn't seem to be the case.



Chin-ups

4 x7
3 x1



Hang Power Snatch

Burgener warm-up
60 x3
75 x3 (33Kg)


Only five minutes, but I like this lift too much to leave it out.


The notebook is back in my bag, thanks to the efforts of the gym staff.
As of today I'm introducing a new counter, to keep track of the number of consecutive sessions since the last injury. This could be considered as tempting fate, but my fate with injuries can hardly get much worse anyway.
Bets accepted about the number it will stop on.


IPB

Sessions: 2

3250

[fnet]

I hope that "rowing" cue works for you. I know it might sound silly considering the bar is quite capable of finding its way down on it own, but it helped me.

[IlPrincipeBrutto]

Hi fnet,


I hope that "rowing" cue works for you.

I used a similar cue in the past, namely "reach teh bar with your chest", but I forgot about it. This morning, when I tried yours, it came back. The value of both cues seems to be in the fact that if you try to reach the bar (or row it) then it comes natural to bring the shoulders back, hence keeping the scapulae tight.

I hope I won't forget the cue this time round.
Thanks again for your suggestion, and for reading my log.

IPB

[IlPrincipeBrutto]

Wednesday June 9th, 2010

Last Saturday I was informed that my membership would expire on the next day. The renewal procedure is a formality, but it was not possible to do it there and then because the system doesn't allow for renewals of memberships that are still valid.
I tried on Monday, but the person dealing with the procedure was not in. Today it finally seemed to be the right day. But I was handed two forms, the additional one to set again my bank payment mandate. So I can't renew until my membership expires, but once it's expired, I need to start everything from scratch. The admin lady handling this admitted the procedure is cumbersome, and apologised profusely.
She really did apologise, at some point sounding like a stuck CD. This is so British. The British are world-class apologisers; they apologise for everything, and with a readiness honed in years and years of practice. Unfortunately they usually stop there, instead of doing the right thing and offer not just an apology, but a refund for the wasted time. Actually, the Tube does that, when it's late you can ask for your money back. Time for my gym to do the same.


(weight x reps x sets)
(Intensity day)


Squat

40 x5 x2
90 x5
140 x5
180 x2
200 x1
220 x5 (belt)

I really could have done 225. But I chickened out, and opted for a conservative weight.


Press

40 x5
65 x5
90 x3
110 x2
110 x1
116 x5

A very slow last rep. I need to be more aggressive when starting the bar. And I also need to take a bigger breath, and really big one, before I start.


Deadlift

100 x5
150 x5
200 x3
230 x1
240 x5

I haven't pulled in hanger since before Easter, and unfortunately it shows. Twenty pounds more than the squat is rather pathetic, but it's all I trust myself with for the time being.
I've added two singles at 210 pounds, to experiment with belt placement for this lift. The results is that I seem to use the belt better if it's fairly high, bang on top of the diaphragm. I'm actually thinking about using the same position for the squat too, to see how it works.



IPB

consecutive sessions: 3

3326

[IlPrincipeBrutto]

Friday June 11th, 2010

A follow-up on my renewal saga: it's all fine. This morning, after the session, I took all the forms, duly compiled, and presented them to the admin staff. They swiped my card, assumed a befuddled look, and then proclaimed I had nothing to do, because my membership had been automatically renewed. I didn't know whether to feel happy because I've nothing to do, or enraged for the time I've wasted.
I've also been told that I could save some money on my monthly fee; I currently pay 30 quid a month, with no tie-in, but I could pay 25 a month, if I signed to a 12-month contract.



(weight x reps x sets)
(Volume day)



Squat

40 x5 x2
90 x5
140 x5
190 x3
207.5 x5 x5 (belt)

Apart from one horrible rep during the fourth set, when I found myself lurching forward, I am reasonably happy with the work. For some strange reason, the first set is invariably the most difficult, despite being the one I do when freshest. It's surely a question of nerves and coordination, not strength.



Bench

80 x5
110 x5
130 x3
150 x1
156 x5 x5

The bench still eludes me. Maybe, just maybe, this time the bar top position was a bit more consistent. But I am not able to remember all that needs to be done for every rep. Sometimes I don't cue myself to "row" down the bar, I forget to push the legs out before starting the bar down or fail to give the bar a really good squeeze. It's like doing a puzzle on a table that is too small: I know how all the pieces fits together, but as soon I finish one part, the other falls to the ground.



This was the morning session. This evening I'll do the rest, either Snatches (if there is enough space in the gym) or cleans (which I do with a shorter bar, taking less real estate).


IPB



consecutive sessions: 4
3361

[IlPrincipeBrutto]

Friday June 11th, 2010

Weight x reps x sets.
Volume day - evening session

Hang Power Snatch

Burgener warm-up
50 x3
70 x2
80 x2
90 x1 x2
95 x3 x6

Nothing in particular to report.


IPB
3394

[Dastardly]

Saturday June 5th, 2010

Today I felt sluggish, like I needed another half an hour of sleep before waking up properly. Maybe I was still under the effect of the blood donation I did on Thursday evening.

A very hot day in London, with 29 degrees and some humidity. Despite all the windows being open, there was not much of a draft in the weight room. The fact that each window opens no more than 4 inches might be a factor. But that's 60s brutalist architecture for you.



Well done for donating blood. I think the sudden burst of heat was enough to make anyone feel tired, you having given away your blood would have put your low on minerals & oxygen carrying blood cells. Training mustve been hard work.

In terms of your gym, I think it looks great (from the videos). None of the gyms I have been to have windows!

[IlPrincipeBrutto]

Well done for donating blood.

Thanks. I hope I don't get too preachy about this, I know I sometimes do.



IPB

[IlPrincipeBrutto]

Tuesday June 15th, 2010

Last Sunday I went rock-climbing (I'm rubbish at that, but I still enojoy it). It was a long day, and I needed all of yesterday to fully recover.

(weight x reps x sets)
(Recovery day)


Front Squat

40 x5
80 x5
120 x3
130 x2
140 x5 x2


Press (military)

40 x5
65 x5
90 x4
100 x1
105 x5 x3


Deadlift

100 x5
140 x5
190 x3
210 x2 x3


Chin-ups

6 - 6 - 5 (to failure, but tryingto keep good form)



IPB


consecutive sessions: 5
3472

[IlPrincipeBrutto]

Thursday June 17th 2010

I need a Hayabusa. No, not the two-wheeled monster, but the bird that gives the name to the Suzuki hyperbike. Apparently, his favourite prey is the Blackbird. This is a big, black bird (doh!) that looks like a crow; I've got a posse of those that gathers on top of my roof in the morning and start to make an almighty racket from 4am onwards.
I reckon a couple of sorties from my little winged predator should be enough to sort the problem out, and allow me to get a full night of sleep again.


(Weight x reps x sets)
(Intensity day)


Squat

50 x5 x2
100 x5
150 x5
180 x2
205 x1 (belt)
225 x5 (belt)

Not as bad as I feared. Compared to last week, a couple of niggling pains have gone away (right hip flexor, top of the right knee). On the other hand, my lower ack now hurts a bit when I bend forward after training. This is not stopping me from squatting, so I don't consider it a problem.



Bench

80 x5
120 x5
140 x3
155 x1
167.5 x5

Better than the 165 done two weeks ago, with stronger, less laboured reps. Nothing else positive to report though.



Power Clean

105 x5 deadlift
105 x3 hang
125 x1
135 x1
145 x1
150 x2 (grip...)
x2 (get a good grip ...)
x2 (F****g hell man, get a good grip!)
x2 (Listen: leave your bloody fingerprints on the bar, ok?)
x2

Apart from the need to remind me to squeeze the bar hard everytime, I thought these were good reps. At least a couple of times the bar landed on my neck, such was the momentum.


IPB


consecutive sessions: 6
3505

[IlPrincipeBrutto]

Sunday June 20th, 2010

According to some recent research, about half of all Legionnaire's Disease cases are due to germs that fester in the windscreen washing liquid tank.
This morning I took the car to go to the gym. As it's usually the case when I leave it parked under a tree, it was decorated with excrement medals of various sizes, and glazed in a thin, sticky layer of resinous dust.
Mindful of the latest medical findings, I did not dare to touch the wipers stalk; better to peer through a dirty glass, than die of a horrible disease.
I can already see next summer' headlines: Legionnaire on the brink of defeat, but car crashes rise inexplicably.


(weight x reps x sets)
(Volume day)


Squat

40 x5
50 x5
100 x5
150 x5
180 x2
200 x1
210 x5 x5 (belt)

After the third set I got a really faint hint of an headache. I suppose this is proof that I'm beginning to learn how to hold my breath and push in the belt at the same time. Either that, or it's too late to worry about cleaning the windscreen.



Press (Military)

40 x5
65 x5
90 x4
105 x1
106 x5 x6

I struggled with these. I took the bike for a few hours yesterday, and the right hand was clearly tired. I've got this funny feeling that a stall is coming.



Power Clean

105 x5 deadlift
105 x3 hang power clean
125 x1 x2
135 x1
142.5 x3 x5
142.5 x1 x3 (on the clock, one every 30 seconds)

Took a while to get going, and finally managed to produce good, consistent lifts only from the fourth set onwards. I finished with very tired hands, especially the right one


IPB


Consecutive sessions: 7
3531

[IlPrincipeBrutto]

Friday June 25th, 2010

We are experiencing a kind of heatwave over here (that's by British standards. Texans would probably use a light jumper). The concrete jungle that is central London makes things even worse.


(weight x reps x sets)
(Intensity day)


Squat

50 x5 x2
100 x5
140 x4
180 x2
210 x1 (belt)
230 x5 (belt)

The bar slowed down almost to a halt during the last rep, which is not welcome news. On the positive side, my understanding with the belt seems to be slowly improving, I think today I used it a bit more effectively than last time.



Press

40 x5
65 x5
90 x4
112.5 x1
117.5 x5 (51.5 Kg)

Here follows a short list of the things I could have done in the time it took to complete the last rep:

- read the complete edition of La Recherce Du Temp Perdu. In French.
- Watch the Mahut - Inser tennis match, from the start.
- Find a proof for the Goldbach Conjecture.

Ok, maybe the last one is an exaggeration, but the bar went up real slow, in micrometric increments. For all purposes, I think I must consider this a stall.



Deadlift

120 x5
160 x5
200 x1
230 x1
252.5 x5
230 x1 x2 (testing the belt)

I approached this with the usual fears. I worked methodically through the five reps, making sure I really used my lats to keep the bar close to the shins.
From next time I think I will use the belt for the work set.



As some might have spotted, this week I have not done a Recovery workout. I its place, I've put a volleyball session. Previously I did both, but I still felt tired for the Intensity workout.
This week I just did Volume (sunday), Volleyball (Tuesday) and today, and I was generally less sore.
I play volleyball only once every fortnight, so next week it will be back to normal gym programming.


IPB


consecutive sessions: 8
3582

[IlPrincipeBrutto]

Monday June 28th, 2010


I live in a small three-story building. Most of my flat is on the first floor, but my bedroom is right under the roof. It's a lovely room, big and bright, thanks to three windows. The slope of the roof give the room some movement, and the wooden floor looks classy. It lays on a east/west axis, and has great views onto a nearby park. This room is the main reason I decided to rent the flat I'm living in.

It's not all perfect though. The roof is poorly insulated, and in winter the room becomes as welcoming as a fridge. Moreover, just one sunny afternoon is enough to bake the place crisp.

Yesterday it was the hottest day of the year here in London. Last night I could not sleep because of the heat. Around 1.30am I finally gave in to the sweat, and headed downstairs to get some rest on the sofa.


(weight x reps x sets)
(Volume day - morning session)


Squat

50 x5
100 x5
150 x4
200 x2
213.5 x5 x5

I need to make some video again. I feel like my right knee is wobbling on the way down. Maybe I'm wrong, but I need an impartial observer.



Bench.

80 x5
110 x5
130 x3
150 x1
157.5 x5 x5

The bench seems to have matured. While before every rep had a mind of its own, now I feel I am getting more consistent, and the movement repeatable. I'm getting to the point where all my reps are equally ugly. Some progress indeed.


Tonight I'm going to have the second part of the session, with the Hang Snatch (if space in the weight room allows).


IPB




consecutive sessions: 9

3632

[IlPrincipeBrutto]

Monday June 28th, 2010

(volume day - evening session)

Power snatch

Burgener warm-up
50 x3 (hang snatch for all warm-up sets)
70 x3
80 x1
90 x1
100 x1 x12

My plan was to do a few hang snatches triples with 97.5#, but I realised I had left my 2.5# plates in the locker. Normally I would go and fetch them, but given the number of people in the weight room there was a big chance someone else would then grab my bar and use it.
Hence, I put two 25# plates on, and tried for the first time a full power snatch, from the floor.

First two reps were pretty awful, but after the third things improved very quicky. It's a very rewarding lift, I'm really pleased I finally managed to try it.

IPB

[Bergie]

Monday June 28th, 2010

(volume day - evening session)

Power snatch

Burgener warm-up
50 x3 (hang snatch for all warm-up sets)
70 x3
80 x1
90 x1
100 x1 x12

My plan was to do a few hang snatches triples with 97.5#, but I realised I had left my 2.5# plates in the locker. Normally I would go and fetch them, but given the number of people in the weight room there was a big chance someone else would then grab my bar and use it.
Hence, I put two 25# plates on, and tried for the first time a full power snatch, from the floor.

First two reps were pretty awful, but after the third things improved very quicky. It's a very rewarding lift, I'm really pleased I finally managed to try it.

IPB

Good job! I haven't tried a hang or power snatch as of yet but certainly want to at some point. They do look pretty cool.

[IlPrincipeBrutto]

Hi Bergie,


Good job! I haven't tried a hang or power snatch as of yet but certainly want to at some point. They do look pretty cool.

do try, it's a gas.
And because you train at home, there won't be people getting in the way while you lift, and you will be free to drop the weights if a lift goes wrong.

Take care,



Wednesday June 30th, 2010

Panic time in the office: no football until Friday. It's difficult to see how we will cope. Me might even have to do some work. Thanks Heavens for Wimbledon.


(weight x reps x sets)
(Recovery day)


Front Squat

40 x5
90 x5
110 x3
130 x1
140 x5 x2

Did the same weight as two weeks ago by mistake. Not a huge problem anyway on a Recovery session.


Press

45 x5
65 x5
95 x4
106 x5 x3

Yes, this is getting much harder. It will soon be time to change program for this lift.


Deadlift

120 x5
160 x4
190 x1
210 x2 x3

Three easy doubles, trying to make them snappy.


Chin ups

5 x3


IPB

consecutive sessions: 10
3680

[IlPrincipeBrutto]

Friday July 2nd, 2010

I've been struggling with early mornings for the last few weeks. Maybe it's the alarm clock at 5.30am, or the maybe the heat, that makes me sleep in fits and starts; anyhow, by the time I get to the changing room I really feel like having a five minute nap on one of the benches.


(weight x reps x sets)
(Intensity day)


Squat

60 x5
110 x5
150 x4
180 x1
210 x1 (belt)
235 x5 (belt)

Compared to the 230 I did last week, and which almost got stuck on the last rep, these were better. This is also the weight that injured me last time, so doing it convincingly is a little mental victory.



Bench

80 x5
110 x5
130 x3
150 x1
170 x5

Another PR equalled. When I tried this weight about two months ago, it was so ugly I decided to deload a little and start again from 160.
Today it was better, albeit I'm still a fair way off a solid execution. In particular, I seem to use a bit more the right arm, and I forget too many times to check my shoulder blades before starting each rep.




Power Clean

125 x3 deadlift
125 x1 x2
135 x1
145 x1
152.5 x2 x5

I'm tempted to say these were five issue-free doubles, as I never had even the impression I would fail to rack the bar. In fairness, a couple of times I stomped my legs a bit wide an uneven, but overall I am quite pleased.


Just one week left, and then I'll be on holiday. Bit of a bummer, as I was getting back into the flow. I should be able to find a gym during the first week on vacation, and hopefully I won't have to deload too much once I get back.


IPB

consecutive sessions: 11
3717

[IlPrincipeBrutto]

Sunday July 4th, 2010

Weather-wise, this has truly been an exceptional year. First, we had the coldest winter since the late seventies, followed by torrential rains that brought flooding in some parts of the country. Then, one of the driest springs on the record began, and it's still going. Not even Wimbledon worked this time, the tournament finishign today without a single rain break, and a palying surface looking very yellow and parched.
I hope it changes, and (mon)soon.


(weight x reps x sets)
(Volume day)

Squat

50 x5
100 x5
150 x4
180 x1
200 x1
218.5 x5 x5 (belt)

Slightly better compared to the last few times, with more control for the right knee. I take at least three minutes between the working sets, and overall I needed almost 40 minutes to complete all the squats.



Press

45 x5
65 x5
90 x3
105 x1
107.5 x5 x5

I need to pay attention to the downward movement of the bar. Sometimes I can feel my shoulders relaxing, and on the last rep my upper back ends up vertical, instead of being tautly arched back.



Power Clean

105 x5 deadlift
105 x3 hang power clean
125 x1
135 x1
140 x1
145 x3 x5

For the last few sessions I've come to realise the importance of really squeezing the bar. Grip might appear as a minor detail for such a complex and technical lift, but for me the difference is sizeable. If I really grip the bar, the back feels solid, more of a piece, and the first pull come out really well.



I had my camera with me today, but the batteries were not up to the job. My bad for not checking them better. I don't think I managed to get any useful video in the whole session.


IPB



consecutive sessions: 12
3756

[Bergie]

Friday July 2nd, 2010

I've been struggling with early mornings for the last few weeks. Maybe it's the alarm clock at 5.30am, or the maybe the heat, that makes me sleep in fits and starts; anyhow, by the time I get to the changing room I really feel like having a five minute nap on one of the benches.


(weight x reps x sets)
(Intensity day)


Squat

60 x5
110 x5
150 x4
180 x1
210 x1 (belt)
235 x5 (belt)

Compared to the 230 I did last week, and which almost got stuck on the last rep, these were better. This is also the weight that injured me last time, so doing it convincingly is a little mental victory.



Bench

80 x5
110 x5
130 x3
150 x1
170 x5

Another PR equalled. When I tried this weight about two months ago, it was so ugly I decided to deload a little and start again from 160.
Today it was better, albeit I'm still a fair way off a solid execution. In particular, I seem to use a bit more the right arm, and I forget too many times to check my shoulder blades before starting each rep.




Power Clean

125 x3 deadlift
125 x1 x2
135 x1
145 x1
152.5 x2 x5

I'm tempted to say these were five issue-free doubles, as I never had even the impression I would fail to rack the bar. In fairness, a couple of times I stomped my legs a bit wide an uneven, but overall I am quite pleased.


Just one week left, and then I'll be on holiday. Bit of a bummer, as I was getting back into the flow. I should be able to find a gym during the first week on vacation, and hopefully I won't have to deload too much once I get back.


IPB

consecutive sessions: 11
3717

Congratulations on the Squats and Bench! It sounds like you are really hitting your stride. Keep up the good work.

[IlPrincipeBrutto]

Congratulations on the Squats and Bench! It sounds like you are really hitting your stride. Keep up the good work.

Thanks a lot Bergie.
Next week I'm going on holiday. I'll be knocked off my just-regained stride. When I come back, I'll have to start again with a deload. Also, past history shows that for me the likelyhood of injury is higher in the two weeks after a break.
On the other hand, I'm going on holiday, I can't really complain about that.


On a different note, here's one of the few salvageable videos from Sunday's workout. It's just a squat, I post it because it's from an angle I rarely use for my videos.

http://www.vimeo.com/13119967

It seems to me like I should/could do with an inch more depth. Other opinions ?


IPB

[Bergie]

IPB,

The depth looks fine from this side of the pond.

Are you going anywhere special for holiday, how long are you off?

[IlPrincipeBrutto]

IPB,

The depth looks fine from this side of the pond.


maybe it's a parallax error, due to the curvature of the Earth :-)



Are you going anywhere special for holiday, how long are you off?

I'm off off for two weeks. First week I'm back to my parents', in Genova (Italy). There is a gym next door with a power cage, and they allow single-day entry, so I should be able to do something.
The second week I'm in the Alps, and I think I won't be able to do anything there, apart from enjoying the fresh air. And maybe going rock-climbing, if I find a guide that doesn't ask an arm and a leg for the privilege.

IPB

[Bergie]

Sounds like good times.

Have fun!

[IlPrincipeBrutto]

Tuesday July 13th

IPB is on holiday.
When he finds an open gym, he spends some time doing front squats, dips and chins. Otherwise, he enjoys the torrid humidity of his hometown.
Future updates are possible, but dependent on the availability of reliable web connections.

Take care everyone,



IPB


Note: I've hurt my right leg again last Friday, doing the last workout before going on holiday. On the last squat rep with 240 pounds I felt a sharp pain above the knee, very close to the place I hurt about a month an a half ago.
Crushingly disappointing doesn't even begin to describe it.

[IlPrincipeBrutto]

Friday July 16th, 2010

A medical update.
Someone in the family is worried about what I eat. In particular, they are worried about the three eggs I gobble up every morning. This is one of those arguments which could degenerate quitge quickly into an unproductive exchange of "told you so"; hence, to bring the debate on solid grounds, I have started to have some important paramenters of my blood measured.
I first had my blood analysed around Christmas last year, and I did it again yesterday. Here is how the values have changed in these six months:

Sugars from 45 to 46 (normal range: 45 - 170)
HDL from 67 to 56 (normal range: 35 - 75)
LDL from 113 to 119 (normal range: 0 - 130)
Tot. Cholest. from 189 to 182 (normal range: 0 - 200)


The ratio of HDL to LDL has worsened, and this is disappointing. On the other hand, the total amount of cholesterol in my blood has gone down. I don't think I am courting disaster here, but in the interest of science I will reduce my eggs intake to two a day, for the next few months, and see if it makes any difference in the values.


IPB
3886

[IlPrincipeBrutto]

Sunday August 25th, 2010


Gone are the holidays, today is the start of a new season, more or less. Two weeks away from the weights have left me about 2Kg lighter (in all the wrong places), but the difference on the mind is even greater. I feel fresher than I've been in a long time. I don't think it's going to help with my chronic tendency to get injured, but it's surely a better state of mind to resume training.

To begin with, I'll run a few weeks of linear progression, taking two days of rest between sessions. I'm thinking about doing some very light cardio work on one of the two off-days, like a few minutes of rowing at various paces, and also some dips, in an attempt to help my Press.



(Weight x reps x sets)


Squat

40 x5 x2
90 x5
130 x5
140 x5
150 x5
160 x5 x3


To be honest, I thought I had more left after the holidays.



Press

40 x5
60 x5
80 x5
90 x5
95 x5 x3

This is better, it's about the level I had planned.




Deadlift

120 x5
150 x5
180 x2
210 x2
220 x5

There was probably space to make it four wheels and raise the load to 230, but I was getting tired, and decided against it.




IPB

4010

[Bergie]

Welcome back.

[ColoWayno]

Sunday August 25th, 2010

4010

Whoa! Hold on there. My holiday doesn't even start until July 31st. Let's roll it back a month there!

[IlPrincipeBrutto]

Whoa! Hold on there. My holiday doesn't even start until July 31st. Let's roll it back a month there!

Just checking who was paying attention.
Actually, not, just not paying enough attention.

You can have your holiday back, hope it's going to be a good one.

IPB


PS
thanks Bergie, you are always here when the going gets frustrating. You are here often, of late :-)

[fanboi]

Friday July 16th, 2010

A medical update.
Someone in the family is worried about what I eat. In particular, they are worried about the three eggs I gobble up every morning. This is one of those arguments which could degenerate quitge quickly into an unproductive exchange of "told you so"; hence, to bring the debate on solid grounds, I have started to have some important paramenters of my blood measured.
I first had my blood analysed around Christmas last year, and I did it again yesterday. Here is how the values have changed in these six months:

Sugars from 45 to 46 (normal range: 45 - 170)
HDL from 67 to 56 (normal range: 35 - 75)
LDL from 113 to 119 (normal range: 0 - 130)
Tot. Cholest. from 189 to 182 (normal range: 0 - 200)


The ratio of HDL to LDL has worsened, and this is disappointing. On the other hand, the total amount of cholesterol in my blood has gone down. I don't think I am courting disaster here, but in the interest of science I will reduce my eggs intake to two a day, for the next few months, and see if it makes any difference in the values.


IPB
3886

I would say that the changes in cholesterol falls within the range of measurement error (not sure how to say that, not native english speaker) and I wouldn't worry about it and certainly not make any changes. You're within normal ranges and one of the reason that the normal range is so large is because levels vary from day to day.

[IlPrincipeBrutto]

Thanks Fanboi,

to be honest I'm not concerned either. The change in my eggs intake is part curiosity, and part a way to soothe the concerns of the rest of the family. I think it's an acceptable price to pay.

Thanks again for reading my log.







Wednesday July 28th, 2010


Last night, as I was packing my gym bag, I realised I could not find my water bottle anymore. And this morning, once I got in the changing room, I realised I had left the towel at home. It's a good thing that my head is anatomically coupled to the rest of my body via the neck...


(Weight x reps x sets - back to linear progression for a while)


Squat

40 x5
90 x5
130 x4
150 x2
165 x5 x3

So far so good, but when I think at the time it will take me to get back to 240...



Bench Press

80 x5
110 x5
130 x5
140 x5
150 x5 x3

A positive surprise for this one, I didn't expect to be able to lift this much after the break.



Power clean

40 x3 hang (empty bar)
100 x3 deadlift
100 x3 hang
100 x1
120 x1 x3
140 x2 x5

As I'm sort of beginning again, I thought it was time to ditch the short bar and use the proper one for the Cleans too. Of course I had to get the feel for the new bar, and this explains the long and rather confused warm-up.
Also, as this is the first PC session after the break, I limited myself to doubles, instead of the usual triples.




It's interesting to note what the holiday break, and the last injury of course, have done to the various lifts.

The squat has collapsed from 215 (on five sets) to 165 (on three)
The deadlift has fared a bit better, down from 252 to 220, and so has the Press, going from 108.5 (five sets) to 95 (three sets).
The bench, as noted above, is surprisingly the one that has suffered less, down from 157.5 (on five sets) to 150 (on three).
A good result from the Power Clean too, down from 152.5 (five doubles) to 140 (idem).



Given that I'm temporarily back to linear progression, I wonder if this is still the right section for the log.



IPB


4104

[IlPrincipeBrutto]

Friday July 30th, 2010

This morning the gym was a mess. Weights scattered all over the place, racks left loaded, belts and pads abandoned in the corners. A really sorry state of things.


(weight x reps x sets - back to linear progression)



Squat

40 x5
90 x5
130 x4
150 x2
170 x5 x3

So far so good. Actually, no, not at all: this squat feels heavy. Heavy to the point that I really struggle to understand how I could do 215 x5 x5 no more than a month ago.


Press

40 x5
60 x5
80 x4
90 x1
97.5 x5 x3

Nothing of note about this lift.



Deadlift

120 x5
160 x5
190 x2
210 x1
230 x5

And same again here, an unremarkable, effective set.


IPB
4136

[IlPrincipeBrutto]

Monday august 2nd, 2010

Looks like this week it will eventually rain. Which might appear as a fairly trivial statement for this country, but here in South East England we really need some water, and soon.
The park at the back of my place has turned brown and dusty. The leaves on some of the younger trees at the edge of the woods have turned dark, and are starting to fall. The pond at the top of the hill has lost at least half of its volume, and the ground is rock hard, and cracked. The best thing would be to get half a day of gentle rain, to moisten the soil and make it ready to absorb water; then at least a couple of proper summer showers.
I really hope the weathermen are right this time.


(weight x reps x sets. Back to Linear Progression)


Squat

40 x5
90 x5 x2
140 x4
160 x2
175 x5 x3

I'm still confused. Non only I'm challenged by a weight that one month ago I used as warm-up; but at every rep I feel the right adductors (inside part of the leg) tightening a lot, as if they are the only part of my body working to move the bar up.



Panca

60 x5
90 x5
120 x4
140 x2
152.5 x5 x3

Nothing



Power Clean

50 x3 hang clean (empty bar)
100 x3 hang clean
120 x3 deadlift
120 x1 x3
142.5 x3 x5


I seemed to spend a lot of time just changing plates on this one. I needed two 25s' for the first hang reps. Then two 35s' for some singles. At this point I could add weight to them, but the bar is not at the right height (no blocks available in the gym).
So I changed plates again, putting on two 45's plus my fractional ones to make the working weight.

This meant there was a big gap between the last warm-up clean and the first working set. And boy, did that difference make a difference ! I struggled to finish the first set, my whole body somewhat surprised at the heaviness of the bar.
Once I had overcome the shock, it was all downhill, and the other sets were much, much better. Next time I'll have at least a single @140, to make things easier.


IPB
4170

[IlPrincipeBrutto]

Friday August 6th, 2010

(weight x reps x sets)
(back to linear progression after holiday break)



Squat

50 x5
100 x5 x2
135 x4
160 x2
180 x5 x3

A curious, little thing: since coming back from my holidays, I think my shoulders are a little more flexible. It feels easier to place the bar in the right position, right from the start, while before I needed a couple of empty bar sets to warm my shoulders up. It's strange, because on holiday I have done little or no specific training.



Press

40 x5
60 x5
80 x4
90 x2
100 x1
100 x5 x3

Another curious, little thing: holding the bar for the Press has become just slightly more unconfortable since coming back from holiday. This is the opposite of what happened for the squat. It is as if the shoulders have gained flexibility in one direction, to the detriment of the other one. Curious indeed.



Deadlift

120 x5
160 x5
200 x2
230 x1
240 x5

A warm-up single so close to the working weight is not a great idea, but I was fed up with changing the weights on the bar.


Nothing else to report for today.


IPB


4225

[hbriem]

A warm-up single so close to the working weight is not a great idea, ...

Yes it is. Looks just right to me.

Nice work.

[IlPrincipeBrutto]

Yes it is. Looks just right to me.

Nice work.

I think 220 would have been better, but, as I said, it's an awkward weight to put on the bar, in terms of plates.

thanks for reading,

IPB

[hbriem]

220 is the easiest, two 20kg plates per side on a 20kg bar. ;-)

Just kidding.

When I do routines with just one top set, like 531, I like to warm up with a single quite close to the work weight set. My work sets are typically in the 190-220kg (419-485 lbs) range and I like a final single about 10kg (22 lbs) less before going all out.

When I do many work sets, my final warmup is lower.

[IlPrincipeBrutto]

220 is the easiest, two 20kg plates per side on a 20kg bar. ;-)

Just kidding.

That's actually 230 pounds for me: 40 pounds the bar, 4x 45 plates, and 10 pounds for the collars.
The next easier is 210, where I need again just four plates, 2x45s and 2x35.

You must use a lot of plates on each side, how do you load them ?
We don't have any trolley or other assistance tool in the gym so when I go over 230 (like today) I need to one-handedly lift one end of the bar, loaded with 2x45# plates, to add the extra plate and make sure they are all snug against the sleeve. Then, I can tighten the collar.

With two plates per side it's still ok, but should I get to three plates (yeah, right) and over, it will get quite cumbersome.

You must have at least 4 plates per side, so what's your secret :-) ?



IPB

[hbriem]

I use two gyms, one has only 25kg (55#) and 15kg (33#) plates, no 20s (:confused:). For a 200kg deadlift, I use three 25s a side and one 15.

Loading them is simple really and not a problem yet (I've loaded for guys who use 320kg + (700 lbs+) and that really is a problem.

The technique I use is to straddle the bar facing the plates I want to load and close to them, holding the plate in both hands like a steering wheel. I then heave hard towards myself using the legs. This means you don't have to lift the bar end with one hand. This works fine up to about 300kg. At that point it gets really difficult because one end of the bar is too heavy.

At the point where it gets too heavy, you get a small plate, 1.25kg or similar and roll the first plate onto it before loading the next plate. I used to do that a lot back when I was weaker than I am now.

I don't usually bother with collars for deadlifts unless I'm doing many reps and in any case I usually use spring clips that add negligible weight.

BTW, Olympic and powerlifting bars are usually 20kg (44 lbs) or 45 lbs, not 40 lbs. I don't think there are any 40 lb bars anywhere except maybe homemade or very old ones.

[IlPrincipeBrutto]

At the point where it gets too heavy, you get a small plate, 1.25kg or similar and roll the first plate onto it before loading the next plate.


Ah ! that's a very good tip

...


BTW, Olympic and powerlifting bars are usually 20kg (44 lbs) or 45 lbs, not 40 lbs. I don't think there are any 40 lb bars anywhere except maybe homemade or very old ones.

I weighted the bar in the gym once (first me only on the scale, then me+bar, thus avoiding possible offset problems), and found it was not quite 44 lbs. I've got the number in my log book at home.
Anyway, to make it a nice round figure, I just assume it's 40 lbs. It might be slightly inaccurate, but 2/3 lbs is an acceptable error for me.

IPB

[hbriem]

I'm so used to high quality bars here (Eleikos and the like) that I forget that there are gyms with cheaper equipment. I've trained in a couple of gyms in Spain where they had incredibly crappy equipment. They had bars that bent with 100kg on them. Lucky that I was the only guy there who used that much (brag, brag).

[IlPrincipeBrutto]

I'm so used to high quality bars here (Eleikos and the like)

you are not bragging, are you ?



I've trained in a couple of gyms in Spain where they had incredibly crappy equipment. They had bars that bent with 100kg on them.

I assume that's 100 Kg each side, right ?




Lucky that I was the only guy there who used that much (brag brag).


And this answers my first question, above.

:-)

IPB

[IlPrincipeBrutto]

Monday August 9th, 2010


Last night, at aruond 3.30am, I was woken up by some noise. I could hear sharp, metallic blows, as if someone was trying to dismantle one of the street lighting posts with a sledgehammer.
I opened a window, and although I could not see anything, it was pretty clear there nearby there was a van, engine running, and at least a couple of people talking.
I don't think it was thieves, people like that don't want to make noise. I think it might have been some emergency work on either the gas or the water network. In any case, it was a disruption I would have gladly done without.


(weight x reps x sets)
(temporarily on linear progression, after the holidays)


Squat

50 x5
100 x5
150 x4
170 x2
185 x5 x3

I think the 180 sets I did last Friday were better balanced; today it felt again as if the right leg gets more involvedin the lift than the left.


Bench Press

80 x5
100 x5
120 x4
145 x2
155 x5 x3

In contrast to the squat, these felt better than the last time I benched.



Power Clean

40 x5 hang
100 x3 hang
120 x5 deadlift
120 x1
130 x1
140 x1
145 x3 x5

Got a better pread of warm-up sets this time, and working sets were therefore a bit more consistent.



IPB
4314

[IlPrincipeBrutto]

Wednesday August 11th, 2010

Some Tube drivers were on strike this morning, so I had to get the train at a different station. It meant waking up even earlier than usual, and that means 5.30 am.


(weight x reps x sets)
(after the holidays, back to linear progression for a while)



Squat

50 x5 x2
100 x5 x2
150 x4
170 x2
190 x5 x3

I usually warm-up with 5 minutes on the Concept 2, but both the machines in the gym were already taken this morning. So I changed my routine to 3 minutes of fast walk on the treadmill, and added an extra set of very light weight to limber up properly.
I touched the left safety on the last lift of the last set, hopefully this is just a one off.



Press

40 x5
60 x5
80 x4
100 x1
102.5 x5 x3

Nothign to report here.




Deadlift

100 x5
150 x5
200 x3
230 x1
250 x5

Before the last injury I had started to perform some tests with the belt, with the intention to introduce it at around 260. This morning though I felt ok with 250, and I thought my back was well under control. I think I'll delay introducing the belt for at least one session more.



IPB
4367



PS
the noise I heard two nights ago turned out to come from the bottom of the hill. There is a pedestrian bridge that leaps across the Tube line, and it's currently under repair. On the WEs when the line is shut for maintenance, crews work all around the clock, and that explains why they were at it at that ungodly hour. The silence of the night did the rest, bringing the noise up the hill, where I live.

[IlPrincipeBrutto]

Saturday August 14th, 2010


The price of piece of mind ? Six pounds fifty. It's what the Barbican underground car park wants for the whole day at weekends. It's not very cheap, given that I only need it for the few hours I take to complete a session, but it's convenient, dry, and bet of all I'm guaranteed no surprises (i.e. fines) when I get back to the car.
Moreover, it takes plastic. The kerbiside parking meters in the area only take coins, in an attempt to discourage long stays, and I hate carrying much coins. Besides, I already move enough iron discs, big or small, when I'm in the gym.


(weight x reps x sets)
(after the holidays, back for a while on linear progression)


Squat

50 x5
100 x5 x2
150 x4
180 x2
195 x5 x3

I need to cut the fidgeting at the start of each set. Once the bar is on my shoulders, I should just need a couple of short steps, one quick check for my stance, and nothing more.



Bench Press

80 x5
100 x5
120 x4
145 x2
157.5 x5 x3

My usual, erratic bench press; a tad more control than it used to be the case, but lifting the bar along the same path twice in a row is still a rarity.




Power Clean

50 x3 hang
100 x3 hang
120 x3 deadlift
120 x1 x2
130 x1
140 x1
147.5 x3 x5

I had good feelings from this, but I need to check on video whether they correspond to something real, or I was just imagining things.



As noted above, I've got videos for the squat and for some of the Power Clean sets. I should be able to put them online on Monday.


IPB
4433

[IlPrincipeBrutto]

Monday August 16th, 2010

It's starting to get frisky in the morning. For the first time since June (probably) I had a light jumper on when I left home this morning.


(weight x reps x sets)
(back on linear progression for a while, after coming back from holiday)


Squat

50 x5
100 x5 x2
150 x4
180 x2
200 x5 x3

Getting heavier by the session, but so far, so good.



Press (Military)

40 x5
60 x5
80 x4
100 x1
105 x5 x3

This lift still has some margin.




Deadlift

120 x5
180 x2 x2
230 x1
240 x1
260 x5

This felt heavy. There was a big increase in terms of perceived effort compared to the last deadlift session. No belt so far.



As promised, here are the videos from last Saturday. To be honest, they are nothing to write home about; because of injuries and stuff, I realise I've been hanging around the same weights for the past four months, more or less.


Squat - set 1 http://vimeo.com/14175231
Squat - set 2 http://vimeo.com/14175405
Squat - set 3 http://vimeo.com/14175553

Power Clean - set 2 http://vimeo.com/14175683
Power Clean - set 4 http://vimeo.com/14175794
Power Clean - set 5 http://vimeo.com/14175932



IPB
4475

[IlPrincipeBrutto]

Friday August 20th, 2010

Clogged hears, heavy head.
Intermittently running nose.
Greasy, sweaty skin.

Yep, some lovely virus must be messing up with me. I had the first signs of it last Wednesday evening, as I was walking out of IKEA. It must be that place; it's notoriously bad for men of all ages. I'm sure there is some medical research showing that any male specimen trapped for more than 30 minutes in one of those huge blue boxes, increases the risk of getting someting nasty.
I'm sure the place it's so bad you loose 20 pounds on your squat just walking through the door.

IPB
4529

[IlPrincipeBrutto]

Sunday August 22nd, 2010

Finally, it's training time again. Six days have elapsed since the last session, and I've spent two and a half of them with an annoying virus.

(weight x reps x sets)
( after coming back from holiday, I've gone back to linear progression for a while)



Squat

50 x5
100 x5 x2
150 x3
180 x2
190 x1
200 x5 x3

My notes seem to suggest that I don't like breaks, even short ones. On top of this, the squat is the lift where I've got most injuries. I was therefore a bit wary of this, and decided to add a single at 190 to see how I felt, and then decide whether to go for an increase, or simply repeat the weight of the last successful session. In the end, I chose the second option.



Bench


80 x5
100 x5
120 x4
140 x2
150 x1
160 x5 x3

I followed the program here, and put on another 2.5 pounds.






Power Clean

50 x3 hang
100 x3 hang
120 x3 deadlift
120 x1 x2
130 x1
140 x1
150 x3 x5

Last week videos show that my bar bounces off my thighs a bit too much. In order to change this, I made an effort to delay the second pull by an instant. Although only a few more sessions, and another video, will tell me if I had any success, I think the bar was riding closer to my body today. Actually, on one occasion during the third set the bar hit the bottom of my ribcage, on its way to get racked.


It was a curiously stuffy morning; when I finished I felt quite hot and sweaty, despite drinking at the rate of half a litre of water every 30 minutes.


IPB
4584

[IlPrincipeBrutto]

Tuesday August 24th

Yesterday I went to the physio, for a deep release massage.
Sixty fairly painful minutes, but when I got out of the place I felt like another person. I really should do it more often, but I would need a second job to pay for it.

(Before leaving, I asked the guy if he knew of a good Brasilian restaurant. He's from around there, and likes his meat, so I got a couple of good tips).


(weight x reps x sets)
(I'm still on linear progression, after coming back from holiday)


Squat

50 x5
100 x5 x2
150 x4
190 x2
205 x5 x3

In the past I was pushing my knees out so much that my right foot showed to tendency to lean on the outside edge. I'm now trying to correct this; I basically stop pushing out the knees as soon as I feel the foot is about to roll.
It has to be noted that the left foot has never had the same problem.


Press

40 x5
65 x5
90 x4
105 x1
107.5 x5 x3

Still nothing to report about this lift.




Deadlift

140 x5
190 x4
230 x2
250 x1
270 x3, 2

My ambition was stronger than my legs. Instead of keeping the usual 60 pounds difference on the squat, I tried to carry on with the 10# progression, and it was too much.
As I was getting ready for the fourth pull I could feel my legs very tired, empty. Rather than risk an injury, I preferred to leave it there.
After a five minutes break, I attempted a second set. The second pull came up very, very slow, and at that point I called it a day.
I'll try again the same weight next time.



IPB
4622

[IlPrincipeBrutto]

Friday August 27th 2010

(weight x reps x sets)
(after the holidays I've re-started with linear progression; I'm still on it)



Squat

50 x5
110 x5 x2
160 x4
190 x2
210 x5 x3

The first working set is always the toughest. In particular, I can feel the muscles on the inside of the leg pulling really hard, as if they are close to break. It's a curious, and fairly scary sensation, especially given my history of frequent injuries.
On the other hand, it seems to go away once I progress through the sets.



Bench Press

90 x5
120 x5
140 x4
155 x1
162.5 x5 x3

I feel like I'm controlling the bar better, better than when I got to 157.5 x5 x5, just before the holidays. having said that, the bench press remains my ugliest lift.



Power Clean

50 x5 hang
80 x3 hang
120 x1 x2
130 x1
140 x1
150 x1
152.5 x3 x5

Nothing of importance to note.


As the weight goes up, the recovery between sets increases, and the end result is that the session takes longer. It will be soon time to switch again to TM, which enables me to manage my time better.


On a totally different note.
The numebrs tell me this diary gets about 40 hits every time I post an update. Taking away those who just give it a glance, I think there might be between 5 and 10 people who are actually reading. I would like to thank you for sticking with me; it must be quite dull to read about puny weights and recurrent injuries. I really appreciate your time.


IPB
4677

[IlPrincipeBrutto]

Monday August 30th, 2010

Today is Bank Holiday; it's like having a double Sunday. The origin of these festivities is not entirely clear to me, but I enjoy waking up on a Monday morning knowing I don't have to go to work. There are a few BHs spread around the calendar, and this is the last one. From now until Xmas, it's going to be one long, hard slog.



(weight x reps x sets)
(still on Linear Progression, which I restarted after coming back from holiday)


Squat

50 x5
110 x5 x2
160 x4
200 x2
215 x5 x3

Plenty of sticking points. I think it's time to go back to TM. Yes, I should wait to actually fail a lift, but history has taught me that I usually fail via an injury, and I really don't like the idea.



Press

40 x5
60 x5
80 x3
100 x1
105 x1
110 x5 x3 (48 Kg)

This lift still feels good, I think there's space for at least another 2.5 pounds increment.




Deadlift

140 x5
190 x3
230 x2
250 x1
270 x5

A good set, albeit quite hard. After messing with this same weight last time, I really wanted to get it done, to avoid planting the seeds of doubt in my mind.



Overall it was a good session. I was helped by the fact that the gym was almost empty, and I had all the time I wanted. I could therefore take all the rest I needed between sets, something which I can't do in normal circumstances, when I have to finish before 9am in order to get to work in time.
Another good reason to move to TM sooner, rather than later.


IPB
4776

[IlPrincipeBrutto]

Hello everyone,

Here are some videos from yesterday' session.


First up, the deadlift. The video features some prayers to the Gods, for the impatient the real action starts on 0:16.

http://vimeo.com/14572248


Next up, two sets of Pressing. Note the position of the rack in the second video; amazing what one can do in the name of science.

http://vimeo.com/14572357
http://vimeo.com/14572456

Last but not least, the middle set from the squat. Unfortunately, on the other two sets the camera could not choose between the glare of a bright London morning and the darkness of the gym; the end result was that the videos came out tinged with a Purple Rain hue (very Princely), and therefore were not really fit for publication. Even with just one video, I think it's pretty obvious what the most pressing problem is for my squat (funny that: you can have a pressing problem in your squat, but never a squatting problem in your Press).

http://vimeo.com/14572626


Have a good day.

[IlPrincipeBrutto]

Thursday September 2nd, 2010

On Tuesday evening I went to play volley. It normally takes me two days to recover completely from that. But tomorrow I'm going away for a short break, which means that this morning I had a dilemma: do I train while still sore from volley, or do I skip and start again next Tuesday, when I'll be back from the break ?
I decided to go, but ready to drop volume if I felt too tired.


(weight x reps x sets)
(getting ready to switch back to TM)


Squat

50 x5
110 x5 x2
160 x4
200 x2
215 x5 x2

Legs felt very tired. After the first set I knew I had only enough gas for one more set. In the end, less volume that last time, but same intensity.



Bench press

90 x5
120 x5
140 x3
155 x1
165 x5 x3

Quite difference, for the worse, compared to the 162.5 sets done last time. Maybe it's that volley thing again, but more likely it's the weight that is becoming challenging for me. After all, my 5PR is 170.




Power Clean

40 x5 hang
90 x5 hang
120 x1 x2
130 x1
140 x1
150 x1
155 x3 x5

Not as good as usual.
I noticed a big variation in my landing position. Usually, I finish the lift with my feet wider than they started, and maybe moved a bit backwards (say, one inch) compared to where they started. But today, some lifts landed like 2 inches forward, while others ended up 2 or even 3 inches to the back of the starting position. I have never seen such great difference before.




IPB
4827

[IlPrincipeBrutto]

Tuesday September 7th, 2010

Today part of the Tube staff is on strike. The Tube is so vital for this city, that any disruption is immediately felt. On a day like today, the repercussions are huge; asking London to work with a 40% Tube is like asking an athlete to compete with a blocked nose.
Despite using my bike, I still needed more than an hour to get to the gym. I also had to resort to a bit of very creative riding, to get through a spot where even cyclists could not make progress. I just hope that pushing a dead-engines motorbike in a one-way street is not as illegal as it sounds.


(weight x reps x sets)
(after a long break in the Yorkshire Dales, a consolidation week, before moving on to TM)


Squat

60 x5
110 x5 x2
160 x4
200 x2
210 x5 x3

What's stronger ? today's three sets with 210, or the two with 215 I did last Thursday? Anyway, it was a real struggle, and I almost got stuck many times. I think that today the correct weight for this lift was 205.



Press

40 x5
65 x5
90 x4
105 x2
110 x5 x3

These sets too were quite demanding, certainly harder than the three I did last week, with the same weight.



Deadlift

140 x5
190 x4
230 x2
250 x1
255 x5

After the 250 single I knew there was not much left in the tank for today. Rather than risking an incomplete set, I opted for a conservative load.



The mini-break has highlighted a couple of facts.

- When I don't train, I loose strenght very quickly. A rate of about 5% after four days of inactivity seems a very good guess. As a partial excuse, when I am on holiday I don't usually eat as much as I do when I train.


- Small cars with manual gearboxes bug my pelvis. The constant use of the right foot to brake and accelerate involves lot of small lateral movement for the leg. It takes just half an hour driving to tighten my right glute; even once I get off the car, I can feel the muscle is still tense, which means one side of the pelvis is working and feeling different from the other. I really should buy a car with an automatic clutch; I could then brake with my left foot and accelerate with the right, a far more symmetrical action. Time to visit an Aston Martin dealer, then :-)



IPB
4892

[IlPrincipeBrutto]

Friday, September 10th, 2010


Breaking news: today I saw two people doing deadlifts, a girl and a bloke. Both are familiar faces. The girl with the pink top is actually the only girl that ventures in the weightroom, and uses the barbell, so it's probably not too surprising to see her deadlifting. But I had never seen the other guy doing it. Technique was poor, and using the gloves is really not on, but full marks for effort. I wonder if this is the start of a new trend.

Talking about trends, for the last few weeks, every single time I've seen someone taking private tuition from one of the instructors, there wasa BOSU ball involved, usually to perform a chest press or even a deadlift. Someone has probably done a course.

(weight x reps x sets)
(last session before switching to TM again)


Squat

60 x5
110 x5 x2
160 x4
200 x2
215 x5 x3

I've looked at my log. On January 7th I did my first ever TM intensity day, starting with a 200 x5 squat. Nine months later, I'm only 15# pounds ahead. Yes, I got injured three times, there have been weeks lost because of holidays, but I think it's a very poor result. I feel like I'm giving Rip a bad name.




Bench Press

90 x5
110 x5
130 x3
150 x2
165 x5 x3

There seems to be a big step between 160, where I feel I have the bar under control, and 165, when I don't. In particular, I think the left arm is not pushing up correctly, and the whole lift is therefore slightly skewed.



Power Clean


50 x5 hang
110 x2
120 x1
130 x1
140 x1
150 x1
155 x3 x5

Horrible first set, rushed through and got very close to dropping the bar. Subsequent sets much better.



Finished training at five minutes to nine, way too late. TM won't start a day too soon.


IPB
4919

[IlPrincipeBrutto]

Sunday September 12th, 2010

First session of the new Taxes Method cycle. An empty gym (but left in a sorry, messy state), a clear, fresh morning; ideal conditions, really.


(Weight x reps x sets)
(Volume day)

Squat

50 x5
100 x5 x2
140 x4
180 x2
200 x5 x5
220 (wlakout only)

What the hell is going on with me ? I did 215 x5 x3 last Friday. Ok, it was a struggle, but I did them. And yet, this morning I almost got buried under the first set with 200. Buried might be a bit of a poetic licence, but I honestly can't comprehend why it felt so hard. There was some improvement on the last two sets, but overall I am very disappointed.




Press

40 x5
60 x5
80 x4
100 x2
102.5 x 5 x5

This used to be my worst lift, but right now it's the most consistent and dependable. I hope it carries on like this, because I need a little victory every now and then.



Deadlift

140 x5
190 x4
230 x2
250 x1
260 x5 (114 Kg)

Placing the deadlift in a TM program is a lose-lose situation, the sort of dilemma my granny would call "a choice between the mould and the rot". Whichever day you put it in, Intensity or Volume, the deadlift is going to be very hard. The first time I did TM I put the deadlift at the end of the Intensity day. This time round, just out of curiosity, I'll stick it at the end of volume day. Let's see how it works.



Just for completeness' sake, I am writing below the outline of my TM plan.


Week 1

Volume

squat 5x5 (90% of Intensity day)
Press 5x5 (90% of Intensity day)
Deadlift 5x1


Volleyball (replacing the recovery session)


Intensity

squat 5x1
Press 5x1
Power Clean 3x5



Week 2

Volume

squat 5x5 (90% of Intensity day)
Bench 5x5 (90% of Intensity day)
Deadlift 2 x3 trying to make them really fast.
(~ 60% of Week 1 weight)


Recovery

Front squat 5x3
Press 5x3 (same as last Monday)
Dips
Chins



Intensity

squat 5x1
Bench 5x1
Power Clean 2x5 (adding 2.5# to Week 1 weight)



I am planning to increase all lifts by 2.5# each week, except for the deadlift, which will go up 5# every two weeks.
Sadly, there is no space for the Snatch. It's a real shame, but I don't want to overload the Recovery session, and I also think that right now dips and chins are more useful for me.


IPB
4949

[IlPrincipeBrutto]

Ouch !

last night in training I approached a volleyball a bit too casually, cue a full frontal thumb/spheroid impact. I put it under cold water for a couple of minutes, then carried on.

This morning it's very, very sore, and I have great difficulty pinching anything. Turning the key in the main door or closing tightly a faucet requires planning, and it's not that easy.

There is barely any swelling, and mobility is not that compromised, so I think it's safe to bet it's not broken.

I hope a couple of days rest will be enough, because on Friday I've got a lot of Power Cleans planned.

IPB

[Dastardly]

http://vimeo.com/14572248




Nice deadlifts, but what was that guy up to behind you?

[IlPrincipeBrutto]

Nice deadlifts, but what was that guy up to behind you?

Thanks Dastardly,

the guy behind me is actually one of the gym instructors, and one of the best I should add. He has helped me in the past with my squat form, and also helped me doing some videos, back in December last year.
I also think he is attending an Oly lifts course to gain some qualifications.

I understand that all this might seem incongruous when you see him deadlifting on a BOSU ball.

IPB

[IlPrincipeBrutto]

Friday September 17th, 2010

A bad surprise on arrival at the gym: the water fountain is broken. And the taps in the changing rooms are labeled as not drinkable.
Luckily, the fountain is fixed after abot half an hour, although it doesn't look like it's going to hold up for long.


(weight x reps x sets)
(Intensity day)


Squat

60 x5
110 x5 x2
160 x3
200 x2
210 x1
215 x5

I should have done 220. And with hindsight, I probably could have done 220. On the other hand, it's just the first week of TM, plenty of time to increase the weight, better not to be too ambitious...all right, I chickened out.
That last warm-up single is the result of weeks of observation: if the gap between the last warm-up and the first work set is too big, the first work set is very difficult. How big is big ? twenty pounds seems to be too much, while ten seems to be ok. It's five in this case, but at that point I still had in mind to try 220 (see above)



Press

40 x5
60 x5
80 x3
100 x1
110 x1
112.5 x5

Nothing to report, apart from some soreness from the right thumb, the one who got smacked by a ball last Tuesday.




Power Clean

50 x5 hang
120 x1 x2
130 x1
140 x1
150 x1
157.5 x 1 testing, testing, 1-2-3
157.5 x3 x5

Very demanding, especially from the nervous point of view. The third rep of each set was hard, I often found myself gripping the bar hard but with no idea about what to do or how to coordinate the lift.
I caught the very last rep quite low; I mean, I was still above parallel, but I was also lower than I ever been for this exercise. Still, no dropped lift, and I'm happy about it.


IPB
5059

[LeonidasfromSparta]

Nice deadlifts, but what was that guy up to behind you?
Oh my God, deadlifts on a fucking Bosu ball - this is the most stupid thing I have seen in a while!
To Principe, sorry man, this is your log and I shouldn't make comments like this, but really, when I checked the video (btw I'm with Dastardly here your deadlift form is very good, nice low back and scapula positioning), I laughed so hard that people at the office were looking at me. But Deadlifts on a Bosu ball? I had never thought of this! :)

[IlPrincipeBrutto]

To Principe, sorry man, this is your log and I shouldn't make comments like this,

I'm not that precious, and you are most welcome.

IPB

[IlPrincipeBrutto]

Sunday September 20th, 2010


Benedict superstar ! For the last three days the main news has been the Papal visit, the media are talking about it everywhere. The official pomp that greeted him was probably a bit over the top, and some of his statements on current affairs have provided good ammunition for those who like to attack him, sometimes with gratuituous cynicism. But the man with the white vest has every right to speak his heart, and deserves to be listened to.
What he said yesterday on the subject of the abuse scandal was without precedent, and he deserves credit for asking forgiveness in such a public and open way. There was still some scope for improvement, I think; partly because his English is not great, and partly because he is clearly feeling his age, the Pontiff spoke about his sorrow and grief with the dull, monotone voice of some weather forecast announcers. Still, what he said was in this case important enough to overcome the manner in which he said it.


(weight x reps x sets)
(volume day)


Squat

60 x5
110 x5 x2
150 x4
180 x1
190 x1
202.5 x5 x5

Still hard, although not as hard as last week. I've gone back to review my notes from the beginning of the year, when I started my first TM. I am almost convinced I made a false start this time around; I seem to have chosen my initial weights incorrectly, aiming too high and asking my body to adapt too quickly to the new rythm. Either I start again, with lower weights, or I keep them for a few weeks, until I manage them better.




Bench Press

90 x5
110 x5
130 x3
150 x1
150 x5 x5

Demanding, btu not as hard as the squat. A few reps felt encouraging, dare I say almost good. Maybe something is finally moving in the right direction with this lift.



Deadlift

140 x5
190 x3
230 x2
250 x1
250 x2 x3

Three doubles trying to lift the bar as quickly as possible.



IPB
5109

[IlPrincipeBrutto]

Tuesday September 21st

It's the last day of Summer. I always get a bit moody about this.



(weight x reps x sets)
(Recovery day)



Front Squat


40 x5
60 x5
80 x5
100 x5
120 x5 x3

I have always liked this lift, and I'm glad it's back in the program. I noticed that I keep my fett wider than I do for the back squat, and I'm not sure this is entirely correct.




Press

40 x5
60 x5
80 x3
100 x1
102.5 x5 x3



Chins 6, 6, 5 (not all of them impeccable, I have to say)
Dips 8, 8, 7 (better than the chins)



IPB
5138

[IlPrincipeBrutto]

Friday September 24th, 2010


Arrived in the gym later than usual, courtesy of some track problems on the Tube. Ten minutes off the normal schedule, but I could still finish the workout at a reasonable time. That's the beauty of the TM intensity day, it's short and sweet.


(weight x reps x sets)
(Intensity day)

Squat

60 x5
130 x4 x2
180 x2
200 x1
210 x1
217.5 x5

Better than expected. I'm still not at the right level, I should be able to handle this sor tof weight with far more nonchalance, but the feeling was better than the one I gto from last week.



Bench Press

90 x5
110 x5
130 x3
150 x1
160 x1
165 x5

As this was the first bench intensity session, I simply repeated the weight I got at with the Linear Progression.




Power clean

50 x3 hang
100 x3 hang
140 x3 deadlift
140 x1 x2
150 x1
160 x1 just testing the system
160 x2 x5

Felt good, actually very good. If I can remind myself to make the first pull slow and controlled, everything else becomse much easier and faster. Yep, it sounds contradictory but it works for me: start slow, finish fast. It I start fast, I normally end up with a mess.



IPB
5175

[IlPrincipeBrutto]

Sunday September 26th, 2010


What a difference a couple of days make. Yesterday we got a strong, cold northerly wind, which sweeped the sky clear and presented us with a gloriously bright day. Today it's still windy, but the sky is covered in clouds, and it drizzles intermittently. Got to have a windproof shell to be comfy outside, quite a change compared to just a few days ago, when it still felt like summer.
A silent, deserted gym greeted me this morning, and that's absolutely fine.


(weight x reps x sets)
(Volume day)


Squat

60 x5
130 x4 x2
180 x2
200 x1
202.5 x5 x5

Not much to say about this.




Press

40 x5
60 x5
80 x3
100 x1
105 x5 x5

I couldn't get the breathing sorted today. I normally need some air at the end of the fourth rep, but today I could not hold my breath further than the third. Apart from this, all was fine.



Deadlift

140 x5
190 x3
230 x2
255 x1
265 x5

The thumb I injured two weeks ago during volleyball is still not ok. Pinching movements still hurt a bit, and forget about trying to make it crack, because it's not even bending all the way. I can still hook grip the bar, but I need to rotate my hand just a bit more than usual. It looks like it's going to be sometime before I can declare normal service fully resumed. And this Tuesday I've got volley again.


IPB
5213

[IlPrincipeBrutto]

Friday October 1st, 2010
Praise be for the gym management! The bent barbell has now been replaced by a shiny, silvery and arrow-straight bar. I had been asking for this for a long time, and I'm sure I was not the only one; what is left to do to make me completely happy, is to get shot of the horrid Smith machine, and put a power rack in its place.


(weight x reps x sets)

Squat

60 x5
130 x4 x2
180 x3
210 x1
220 x5

Nothing to write home about, but a nice, controlled descent, a good bounce off my hips (or should I say gut ?) and not many obvious sticking points. It's good to be back to 4 plates. In the grand scheme of things it's a diddy weight, but I'm pleased about it nevertheless.



Press

40 x5
60 x4
80 x3
100 x1
110 x1
115 x5

Not the most precise of repetitions, but all were fairly dynamic.



Power Clean

50 x3 hang
100 x3 hang
140 x3 deadlift
140 x1 x2
150 x1
160 x1
160 x3 x5

For some reason, my grip was crap today. Despite my best efforts, I could not squeeze the bar enough, and it never felt solid and planted in my hands. Hence, for most repetitions I had that funny feeling when you come to the jumping position and you are not sure the bar is going to actually follow you on the way up.



I gave blood yesterday morning, but that didn't seem to affect much the session.



IPB
5275

[IlPrincipeBrutto]

Sunday October 3rd, 2010


(weight x reps x sets)
(Texas method - Volume day)


Squat

60 x5
130 x4 x2
180 x3
200 x1
205 x5 x5





Bench press

90 x5
110 x4
130 x3
150 x1
155 x5 x5

A stupid mistake on the first set, when I found myself with a shoulder blade hanging off the edge of the bench padding, and the other firmly on it. Pressing evenly witn an even set-up is really not simple.



Deadlift

140 x5
190 x3
230 x2
260 x1
270 x5

Good work set, but I should remember to check, and re-tighten the grip before each rep. Otherwise, one of the hands (the left in this case) might relax a bit and loose some purchase on the bar; the end result is that as I close the lift, I can feel the bar moving and trying to slip down my fingers.



IPB
5311

[IlPrincipeBrutto]

Tuesday, October 5th, 2010

One of the things that never cease to amaze me about this country, is that I've never seen any official in charge of regulating the traffic, even when it gets horrendous.
Granted, the police will take charge when an accident happen, their action sometimes bordering on the overkill. Every collision, however minor, seems to require the attendance of five or six patrols, a couple of ambulances, and maybe a fire engine too, thrown in for good measure.

But the normal traffic, the day-to-day main junction mayhem, is usually left to sort itself out. There seems to be an incredible amount of trust in the drivers and their discipline, even when circumstances would probably grant some official guidance. Like yesterday morning, when the Tube was on strike, and some roadworks had put the traffic lights at the Holloway/Seven Sisters junction out of order. Despite being a massive junction, and the Tube strike making traffic chaotic even by Monday standards, nobody was there to direct operations. It was left to cars and pedestrians to agree on who had to go first. Remarkably, the result was far less anarchic then the premises suggested.
Anyhow, I was on my motorbike, so I didn't take long to clear the mess.


(weight x reps x sets)
(TM - Recovery day)



Front Squat

40 x5
60 x5
80 x4
110 x3
120 x1
130 x5 x3



Press

40 x5
70 x5
90 x3
100 x1
105 x5 x3


Chins

6, 6, 6

Last one was very, very slow. It's still progress compared to last week, when I only got 5 on the last set.


Dips

8, 9, 8


IPB
5371

[IlPrincipeBrutto]

Friday October 8th, 2010

A very humid day here in London, the top of the City's tallest buildings disappear into a thick layer of very low clouds. Bad news for me: I have a machineful of laundry hung in my bathroom, but with this weather it's got no chance of drying properly.


weight x reps x sets
TM - Intensity day


Squat

60 x5
130 x4 x2
185 x3
215 x1
225 x5

At times my hold of the bar on this lift is a bit iffy, but today I was happy with it. I actually pushed the bar so hard onto my back that by the end of the set my forearms felt a bit sore. Hopefully my elbows won't complain about this.


Bench Press

90 x5
110 x4
130 x3
150 x2
160 x1
170 x5

Got to always remember to think about pushing the bar off my chest quickly. Whether I can do it or not it's a moot point, the intention must be there all the time. This morning it wasn't, like I forgot to think about it. Frustrating, but not surprising; this remains the most complicated lift for me, and after each set I often realise I have forgotten some detail.



Power Clean

50 x5 hang
100 x3 hang
140 x4 deadlift
140 x1 x2
150 x1
160 x1
162.5 x2 x5

Bar doesn't rise as before, and I have to sit down more than in the past. I think I reset might be coming.


IPB
5464

[IlPrincipeBrutto]

Sunday October 10th, 2010


The gym officially opens at 9am, but it is usually no problem to get in earlier than that. This morning, for example, I was waved through at just minutes past eight o'clock. It's good to see this flexible attitude, it makes a welcome change from the stifling Health and Safety culture that permates so much of modern UK society. Mind you, on Sunday the gym seems to be left unsupervised until at least 10am, so letting people through before the official opening time is the least that they can do.



(weight x reps x sets)
(Texas Method - Volume day)


Squat

60 x5
130 x4 x2
180 x3
200 x1
207.5 x5 x5 (91 Kg)

I seem to have found a good modus operandi for this exercise, from warm-up to working sets, and because of this I don't really have much to comment. Time for some videos, just to confirm that the good vibes I'm getting are not just a figment of my imagination.



Press

40 x5
70 x5
90 x3
105 x1
107.5 x5 x5


I tried a change in the grip for this, moving the bar just slightly more towards the middle of the palm. The set-up feels more solid, but the flipside of the coin is that the elbows have a harder time finding the right starting position.




Deadlift

140 x5
190 x3
240 x2
265 x1
275 x5


Much harder than the 270 set done last week. I finished the work set feeling a bit dizzy, something that doesn't happen to me very often. Slight change of grip on this lift too, rotating the hands just a tiny bit. Grip felt much better than last week, but thumbs complained bitterly about being squashed by the weight.



I need to eat more on Saturdays. The Friday workout is intense, this one is very long, and there's only one full day of recovery in the middle. Yesterday I hardly held back with the food, but eating even more would have done no damage at all to today's training.



IPB
5492

[IlPrincipeBrutto]

Tuesday October 12th, 2010

I know, I know, I'm obsessively pedantic, but I really can't stand sloppy behaviour. Why cant' people put the weights away in the right place ?
It should be self-evident that putting a 35 on a pin, then two 25s, and then two 45s on top of the lot it's not right, and makes things much harder for others. And yet, people keep doing this. This "I'm alright Jack" attitude really gets on my nerves.


weight x reps x sets
TM - recovery day


Front Squat

40 x5
90 x4 x2
120 x2
130 x1
135 x5 x3

I like this lift, but this doesn't mean I can execute it correctly. I still have to find a proper way to get in the hole without losing my back, and to come back up without shearing my knees-caps. Today was better than last week, but my action still feels a bit untidy.
On the plus side, I think I have found a way to hold the bar securely, without chocking.


Bench Press


90 x5
110 x5
130 x3
140 x5 x3

Nothign to report




Chin-ups

7, 6, 6

I really should do these more often, but I am really struggling for time. Or energy.



Dips

9, 9, 8

I'm ashamed to admit it, but this really titillates my vanity. At the end of the third set my upper body feels so big and pumped, no other exercise gives me the same sensation. It's uplifting, albeit only for a very short time.



IPB
5539

[IlPrincipeBrutto]

Friday October 15th, 2010

I know I will sound predictable, but the rescue of the Chilean miners was a really good story. Here in the office a couple of TVs were tuned on the live broadcast of the rescue, which I watched every now and then. I could feel a genuine sense of fear every time I saw the capsule disappearing into the ceiling of the underground chamber, squeezing so tight in the escape tunnel. The thought of spending almost twenty minutes confined in such a long, cramped space, with one's life literally hanging by a (twist-resistant) thread is very scary to contemplate.
Those who believe raised their hands to the sky to give thanks for the end of the ordeal. I would prefer to join the others, and say "thanks God for heavy engineering".


(weight x reps x sets)
(TM - Intensity day)


Squat

40 x5
130 x4 x2
185 x3
220 x1
230 x5

Either I'm making better progress than I imagined, or I am not going deep enough. This was a demandign set, but 230 pounds should feel even worse, I think.



Press

40 x5
70 x5
100 x2
115 x1
117.5 x5

Getting close to the limit here. Last rep was quite slower than the others. I've got to keep the upper torso stronger, and arch it back a bit more; I can do this fairly well with volume sets, but not very well with heavier loads.



Power Clean

60 x5 hang
140 x5 deadlift
140 x1 x2
140 x2
150 x1
160 x1
162.5 x3 x5

Five sets done, and that's good, but too much inconsistency, too many scrappy reps. I'm thinking some changes might be needed to progress.
The simplest solution would be to keep the same weight for the next two weeks, just to get used to it.
Alternatively, I could keep the same weight on triples, but carry on increasing on doubles (I do doubles one week, triples the next). Once I feel the triples are good again, I can go back increasing.
An even more radical plan would be to carry on with doubles only, until I can. Then, drop back the weight, go back to triples and increase the load on them for as long as I can.
Decisions, decisions...

It's a funny thing being a bit chubby around the waist. I finished the workout feeling quite sweaty, but my tummy was almost cold. There's obviously a thick layer of insulation there :-)


IPB
5597

[LeonidasfromSparta]

Friday October 15th, 2010

I know I will sound predictable, but the rescue of the Chilean miners was a really good story. Here in the office a couple of TVs were tuned on the live broadcast of the rescue, which I watched every now and then. I could feel a genuine sense of fear every time I saw the capsule disappearing into the ceiling of the underground chamber, squeezing so tight in the escape tunnel. The thought of spending almost twenty minutes confined in such a long, cramped space, with one's life literally hanging by a (twist-resistant) thread is very scary to contemplate.
Those who believe raised their hands to the sky to give thanks for the end of the ordeal. I would prefer to join the others, and say "thanks God for heavy engineering".


(weight x reps x sets)
(TM - Intensity day)


Squat

40 x5
130 x4 x2
185 x3
220 x1
230 x5

Either I'm making better progress than I imagined, or I am not going deep enough. This was a demandign set, but 230 pounds should feel even worse, I think.



Press

40 x5
70 x5
100 x2
115 x1
117.5 x5

Getting close to the limit here. Last rep was quite slower than the others. I've got to keep the upper torso stronger, and arch it back a bit more; I can do this fairly well with volume sets, but not very well with heavier loads.



Power Clean

60 x5 hang
140 x5 deadlift
140 x1 x2
140 x2
150 x1
160 x1
162.5 x3 x5

Five sets done, and that's good, but too much inconsistency, too many scrappy reps. I'm thinking some changes might be needed to progress.
The simplest solution would be to keep the same weight for the next two weeks, just to get used to it.
Alternatively, I could keep the same weight on triples, but carry on increasing on doubles (I do doubles one week, triples the next). Once I feel the triples are good again, I can go back increasing.
An even more radical plan would be to carry on with doubles only, until I can. Then, drop back the weight, go back to triples and increase the load on them for as long as I can.
Decisions, decisions...

It's a funny thing being a bit chubby around the waist. I finished the workout feeling quite sweaty, but my tummy was almost cold. There's obviously a thick layer of insulation there :-)


IPB
5597

Hey Principe, good progress on the Squat and the Press (at the P.clean you've always been good anyway). What's your current bodyweight?

[IlPrincipeBrutto]

Hey Principe, good progress on the Squat and the Press (at the P.clean you've always been good anyway). What's your current bodyweight?

Hey, thanks for the props on the PC, much appreciated.
My current weight is between 93/94 Kgs, and I'm 1.82m. That's 205/207 pounds and 6ft for our non-metric friends.
Hence, I can squat barely more than my bodyweight, which is frankly a bit embarassing.

IPB

[IlPrincipeBrutto]

Sunday, October 17th, 2010


weight x reps x sets.
(Texas Method - volume day)



Squat

60 x5
130 x4 x2
180 x3
200 x1
210 x5 x5





Bench press

90 x5
110 x5
130 x3
150 x1
157.5 x5 x5

That was hard, too hard. I felt quite spent after the fifth set. Also, my head felt light, as if I had not digested breakfast properly.




Deadlift

140 x5
190 x3
240 x2
270 x1
280 x3

After the bench, I had very little hope to complete the deadlift as planned. I eventually decided to limit myself to a couple of singles with the target working weight. When I started to pull, I realised I had a bit more to spend, so I carried on, one rep at a time.
After the third, I felt my lower back starting to loosen up just a bit, and decided it was enough. Last november I injured my back when I tried to force a deadlift set after a very tiring bench.
Better to miss a target than to repeat the same mistake.
I'm pretty sure I can do 5 reps next Sunday, and carry on from there.




I broguth the camera with me in the gym, as I was quite keen to video my bench. In the end, the batteries gave up the ghost after two squat sets. Memo to self: put in the gym bag a pair of spare batteries.


IPB
5640

[IlPrincipeBrutto]

Tuesday October 19th, 2010

Praise be to the gym management. First, came the new bar (a Jordan, see October 1st entry). And now, a new chin/pull station. Two solid braces fixed in a small niche of the weight room, and a solid steel bar across them. About 8 inches higher than the grips on the Gravitron, and that makes a difference, plus no metal tower to hit the knees against on the way up.
I just hope the new station will be used, although precedents are not encouraging: the new bar has already been relegated in a corner, and the old, bent one has returned to the inclined bench. Some people...


(weight x reps x sets
(Texas Method - recovery day)


Front Squat

40 x5
90 x4 x2
120 x2
130 x1
140 x5 x3



Press

40 x5
70 x5
95 x4
105 x1
110 x5 x3


Chin ups

7, 7, 6

Galvanised by the new station I thought I would be able to pull 7 three times, but my ambition was stronger than my back. Still, a progress compared to last week.



Dips

9, 10, 9



IPB
5696

[IlPrincipeBrutto]

Friday October 22nd, 2010

I had a bad night, full of nightmares. I woke up a few times, everytime taking a few minutes to go back to sleep. I blame the minestrone I had for dinner last night. And the fact that I wolfed it down way too quickly.

I got to the gym with the face of someone that needs some sleep. And an acute, sharp pain under the left shoulder blade, the kind that makes you wary of moving the neck. No idea how I got that.

(weight x reps x sets)
(TM - intensity day)

Squat

60 x5
130 x5 x2
185 x3
220 x1
227.5 x5

What a plonker ! I was putting the weights away after the working set when I realised I had in my hands the 2.5# discs, not the 5#. This means I had 227.5 on the bar, not the 232.5 I had in mind. And it was quite hard too.
I think next week I'll do 230 again, just to make sure.


Bench Press

90 x5
110 x5
130 x3
150 x1
165 x1
172.5 x5

I always forget something with the bench. Today it was the legs turn to be spectators for at least a couple of reps. Also, bar path was quite erratic in at least one occasion. What a pain this lift is for me.



Power Clean

50 x5 hang
100 x5 hang
140 x5 deadlift
140 x1 x2 quit.

I could not rack properly because of the pain under the shoulder blade. The bar would come up fast as a bullet, but as soon as it landed on the delts I had to let go of it. Tried a couple of times, but then realised there was no point.


Not much sleep, a stupid beginner error, a pain in the neck (almost literally). It all adds up to a wasted workout.


IPB
5729

[IlPrincipeBrutto]

Sunday October 24th, 2010

When I drive, I sometimes rest the palms of my hands on the spokes of the steering wheel. It's a bad habit, and today I got a powerful reminder of why I should get rid of it.
I was driving back home (you don't expect the Tube to be running on Sundays, do you ?) after the workout. In front of me, an old Toyota with a couple of people in it. Further down the road, a bus was pulling out of a stop, indicator on, waiting for a gap in the traffic.
The Toyota got very close to the bus, than slowed down to let it in. I had no problem with that, but for some reason, as I slowed down, my hands pushed on the wheel, and BEEEEEEEEEEEEEEP ! out came the long, petulant sound of my car's horn.
The guy in front of me looked quite miffed about it, to the point that I moved to the side and urged me through with ample gestures of his hand. Or was it a fist ?
Anyway, I was lucky I was going through Islington, a gentrified area of London, bordering on the posh. In the wrong part of town, people get knifed for things far more trivial than a misplaced horn blast.




(weight x reps x sets)
(Texas Method - Volume day)


Squat

60 x5
130 x5 x2
180 x3
205 x1
212.5 x5 x5

I know the squat on volume day is meant to be hard, but this is too much. I got almost stuck too many times, and I don't think this is supposed to happen. I think I'll keep this weight for next week too.




Press

40 x5
70 x5
90 x3
105 x1
110 x5 x5

Markedly slower than the sets with 107.5 done two weeks ago. Looks like the is very little margin left here.




Deadlift

140 x5
190 x3
230 x1
250 x1
270 x1
280 x5

It was not easy, and it was not pretty, but the bar came up five times, and that's good. I think I should have kept a slightly wider stance, because on the last rep the right knee felt like waving around a bit. This is the sort of situation when I loose my back, and then end up injured, so it's a relief that nothing serious has happened this time. But I need to keep the legs on track better, and I think a wider stance (I'm talking one inch overall) should make it easier.


IPB
5770

[IlPrincipeBrutto]

Tuesday, October 26th, 2010

I rarely exchange words with other people while in the gym. And I try to never, ever give advice*, and that's not because nobody would need it. This morning I made an exception to this rule, and took the liberty to give one piece of advice to a girl.

She is the only one that makes an effort to actually train properly, and she was doing some Romanian DLs. I suggested she could tidy up the lock-out; locking the knees instead of keeping the legs bent, squeezing the glutes and pushing the shoulders back at the top, instead of bending backwards at the waist.
I hope I didn't come across as an asshole. Anyhow, I'll go back to keeping my peace.


* Apologies if I caused any offence with this split infinitive.


(weight x reps x sets)
(Texas Method - recovery day)


Front Squat

40 x5
90 x4 x2
110 x3
135 x1
145 x5 x3

I am starting to get fairly regularly that nice sensation of 'bouncing' off my thighs at the bottom of the movement. It's encouraging.


Bench Press

90 x5
110 x5
130 x3
140 x1
145 x5 x3

Embarassing. I could not set up my back for love or money, up to the first work set. Only on the last two sets I finally managed to find some rythm. This lift keeps regaling me with frustrations aplenty.



Chin ups

7, 7, 7

Just. Last one took an age and a day before I finally put my chin above the bar. Compared to last week, when I could only manage 6 on the last set, it's a progress of sort, but little else.


Dips

10, 10, 9




IPB
5790

[LeonidasfromSparta]

Tuesday, October 26th, 2010

I rarely exchange words with other people while in the gym. And I try to never, ever give advice*, and that's not because nobody would need it. This morning I made an exception to this rule, and took the liberty to give one piece of advice to a girl.

She is the only one that makes an effort to actually train properly, and she was doing some Romanian DLs. I suggested she could tidy up the lock-out; locking the knees instead of keeping the legs bent, squeezing the glutes and pushing the shoulders back at the top, instead of bending backwards at the waist.
I hope I didn't come across as an asshole. Anyhow, I'll go back to keeping my peace.

5790

Yeah, I don't give advice most of the time either, with a few exceptions. We live in a world where doing any rep scheme outside of 8-12, is a huuuge mistake, and unless you do chest and biceps on Monday, you don't know shit. So sometimes, when I see some new guys, I try to give them advice on the important exercises, and eating a lot. But most of the time its useless, their mind is so full of shit from the flex magazines, that it has to be emptied first.
Btw, has the pain in your shoulder gone away? I think that the bench press or the press exacerbate such thing. Anyway, good progress on the chins man, keep it up!

[IlPrincipeBrutto]

Hi Leonidas,


Btw, has the pain in your shoulder gone away?

yes, the pain has gone. I could front squat without any problems on Tuesday. I think I must have slept on it in a funny position, it felt like that sort of thing.

Thanks for asking.



Friday October 29th, 2010

An unusually crowded weight room this morning, and very noisy too. The latter, mainly due to the bellows of a couple of guys busy with a 125# belted barbell curl.


(weight x reps x sets)
(Texas Method - Intensity day)

Squat

40 x5
130 x5 x2
180 x3
220 x1
230 x5

Five sticking points, the last one a monster. A surprisingly difficult set. And the last rep was probably high as well.



Press

40 x5
60 x5
80 x3
100 x2
115 x1
120 x5

No surprises here, a true limit set, with the last rep coming up because of sheer willpower. It's unlikely I could add to this right now.


Power Clean

50 x5 hang
100 x3 hang
140 x5 deadlift
140 x1
140 x2
150 x1
160 x1
162.5 x3 x5

Not as good as usual (good is a relative term in this context), although they were the first cleans in two weeks. A few reps too many caught quite low; it's legal, but it's also a sign my pulls were not that strong.





So, we have a very hard squat, and a limit set on the press. I've been incrementing my weights no-stop since the end of July, and last time I got around this level with the squat I injured myself.

I think my body needs a little breather (I also think I might be a pussy, but I'll leave others to confirm that). I'm going to take a little step back, starting again with 220 on the squat. On the press, I'll go back to 117.5, but use 1# and 1.5# increments.
Bench and pulling lifts carry on as normal, for the time being.

I hope this will be enough.


IPB
5869

[LeonidasfromSparta]

Hi Leonidas,

So, we have a very hard squat, and a limit set on the press. I've been incrementing my weights no-stop since the end of July, and last time I got around this level with the squat I injured myself.

I think my body needs a little breather (I also think I might be a pussy, but I'll leave others to confirm that). I'm going to take a little step back, starting again with 220 on the squat. On the press, I'll go back to 117.5, but use 1# and 1.5# increments.
Bench and pulling lifts carry on as normal, for the time being.

I hope this will be enough.


IPB
5869

Buddy I don't want to be a bugger here, but why would you start again at 220? Really man, if it felt hard but was done to depth, I see no reason to reset. If you did 4 reps correctly but the last rep was high, repeat the weight. It doesn't matter if this was the same weight you hurt yourself before. The same thing applies for the Press, go on, you did 5 reps, add 2 lbs and do it! You are stronger than that! So focus on this shit and get some PRs man! Be aggressive, be focused, that bar is your enemy, so go there and defy it!

[IlPrincipeBrutto]

Hi Leonidas,


the short answer to your question is: I am a pussy, and I'm scared of injuring myself.

There is also a longer answer.
I can feel I am struggling more and more, and I can't see the point of reaching failure, when I will have to deload anywhere.
My body is talking, and I can hear what is saying: when the squat is as hard as this morning, it's clear that pushing only means increasing the risk of an injury. I've been there many times in the last 18 months, and I don't think it's worth the risk. For the sake of gaining 5 pounds, I might have to stop and start from way lower, losing maybe one of two months. If I was 22, with so much time ahead of me and fabulous recovery abilities, maybe I would do it. At 41, I'd rather not.


Also, if I look at my logs, the one started from the end of July has been one of the longest periods of progress that I have had. For this, read: one of the longest periods I've been injury-free. It is plausible that my body might need a little time to catch up after this spurt. It might also be that I'm wrong, that this is a hard limit for me, and breaking through will require something more complex than taking it easy for a few weeks. But until proven wrong, I'll opt for something simple.

Then again, maybe I had it right with the short explaination.


IPB

[LeonidasfromSparta]

Hi Leonidas,


the short answer to your question is: I am a pussy, and I'm scared of injuring myself.

There is also a longer answer.
I can feel I am struggling more and more, and I can't see the point of reaching failure, when I will have to deload anywhere.
My body is talking, and I can hear what is saying: when the squat is as hard as this morning, it's clear that pushing only means increasing the risk of an injury. I've been there many times in the last 18 months, and I don't think it's worth the risk. For the sake of gaining 5 pounds, I might have to stop and start from way lower, losing maybe one of two months. If I was 22, with so much time ahead of me and fabulous recovery abilities, maybe I would do it. At 41, I'd rather not.


Also, if I look at my logs, the one started from the end of July has been one of the longest periods of progress that I have had. For this, read: one of the longest periods I've been injury-free. It is plausible that my body might need a little time to catch up after this spurt. It might also be that I'm wrong, that this is a hard limit for me, and breaking through will require something more complex than taking it easy for a few weeks. But until proven wrong, I'll opt for something simple.

Then again, maybe I had it right with the short explaination.


IPB

LOL I don't think you are a pussy man, but sometimes limits in our head limit our own body. How is your eating?

[IlPrincipeBrutto]

How is your eating?

I think it's reasonable. I have drastically reduced milk, because I was putting on too much weight, and struggled to get into my trousers. I'm now been stable for a few weeks, at around 205#/ 6ft (93Kg/ 1.82m).

This week I also had two short cardio workouts, one on Monday, one on Wednesday. Both rowing-based, and consisting of 5 mins warm-up, rest, then a brisk 1-minute of further warm-up, rest, and finally about 2000m of rowing @ 1'55'' or just under, in blocks of either 500, or 1000m, with long rests between blocks.

It's possible that this rowing might have interferd with my recovery; on the other hand, they are such short workouts, I would be disappointed if their effect was so big.


IPB

[IlPrincipeBrutto]

Sunday October 31st, 2010


(weight x reps x sets)
(Texas Method - volume day)

Squat

60 x5
130 x4 x2
180 x3
200 x1
200 x5 x5

Heavy, tired legs, every set requiring lots of effort. I got in with a half-baked idea to try and repeat last Sunday's weight, but the single at 200# convinced me there just wasn't enough gas in the tank.



Bench Press

90 x5
110 x4
130 x3
150 x1
160 x5 x5

I am not sure I can say this, but I honestly think these were the best bench sets in a long while. I felt I had better control on the bar, and on its movement. Don't know why such a difference compared to other bench workouts; maybe the reduced volume on the squat left me fresher enough to make a difference.




Deadlift

140 x5
190 x3
240 x1
270 x1
285 x5

I actually approached this with the intention to just do as many reps as I could. There is no point forcing a deadlift set with the back fatigued after many bench sets. After the third rep though I felt I could be a bit more ambitious, and eventually, after a long, hard-thought set-up, I squeezed the bar up for the fifth and last time. Suprising, and satisfying, result.



A double-face workout: frustrations galore from the squat, but nice surprises from the deadlift and especially the bench. I've got a lot of videos, which I'm going to put online tomorrow.


IPB
5924

[IlPrincipeBrutto]

Good morning,

here's some videos from yesterday. Apologies for the bright and tight chav-tastic shirt. Not trying to sho off (what exactly ? the gut ?), I just needed something that offered good contrast, and allowed me to see the movement.


Here's the bench. It is my worst lift, hence I made lot of videos

rear view: http://vimeo.com/16385524
front view: http://vimeo.com/16385679
from the right: http://vimeo.com/16385834
from the left: http://vimeo.com/16385974


Here's the deadlift. Not great, especially the last two reps.

http://vimeo.com/16386143


Just for completeness, here's also a squat set.

http://vimeo.com/16386422



Comments very welcome.


IPB

[LeonidasfromSparta]

Good morning,

here's some videos from yesterday. Apologies for the bright and tight chav-tastic shirt. Not trying to sho off (what exactly ? the gut ?), I just needed something that offered good contrast, and allowed me to see the movement.


Here's the bench. It is my worst lift, hence I made lot of videos

rear view: http://vimeo.com/16385524
front view: http://vimeo.com/16385679
from the right: http://vimeo.com/16385834
from the left: http://vimeo.com/16385974


Here's the deadlift. Not great, especially the last two reps.

http://vimeo.com/16386143


Just for completeness, here's also a squat set.

http://vimeo.com/16386422



Comments very welcome.


IPB

Principe,
Your bench seems pretty good to me, but to be honest I've never considered it a technically difficult lift. I would point though to what seems to me a more than necessary arched back. I mean, yeah there should be some space between the back and the bench, but I don't think that it should be this unnatural. Otherwise the bar movement seems pretty good.
The deadlifts are well done, and when you drop the bar on the ground there's some awesome movement to the camera, like an earthquake.
On the Squats, I think that your knees should travel forward in the 1/3 of the movement, while in your case this happens later. I would recheck SS Book or DVD.

[IlPrincipeBrutto]

Principe,
The deadlifts are well done, and when you drop the bar on the ground there's some awesome movement to the camera, like an earthquake.
On the Squats, I think that your knees should travel forward in the 1/3 of the movement, while in your case this happens later. I would recheck SS Book or DVD.

Thanks for the comments Leonidas, the earthquake one made me laugh.
I'll check again the knees movement. I thought it was within the acceptable execution range, but if it stuck you so much I better have another look.

Incidentally, anyone else reading having the same comment to make ?


Here's today workout.



Tuesday November 2nd, 2010

The Tube will go on strike from this evening, for 24 hours. Hence I took the bike to get to work. Since getting to the gym carrying all the biking gear is an almighty hassle, I moved today's session to mid morning.
Obviously, compared to the usual morning fauna, at that time the crowd in the gym is different. Today in particular there was on display an amazing range of pointless exercises done with minuscule weights. Well, I suppose you can't ask too much in terms of technique to a modern dance company, can you ?

(weight x reps x sets)
(Texas Method - Recovery day)


Front Squat

40 x5
90 x4 x2
110 x3
135 x1
145 x5 x3


Press (Military)

40 x5
70 x5
90 x2
105 x1
110 x5 x3



Chin ups

8, 7, 7

If only I had more time to do more of these...



Dips

10, 10, 10

What do people think: should I add weight to these, or should I stay with bodyweight for a little longer ?



IPB
5977

[IlPrincipeBrutto]

Friday November 5th, 2010

(weight x reps x sets)
(Texas Method - Intensity day)


Squat

60 x5
130 x4 x2
180 x3
220 x1
220 x5

Not happy about going back, but I think the legs are asking for an easier ride for a couple of weeks. Hopefully, it will be enough.



Bench Press

90 x5
110 x4
130 x3
150 x1
165 x1
175 x5 (77Kg)

As the squat falters, the bench takes over the cheerleading duties. A small weight, in the grand scheme of things, but I am still making progress. Thanks to Steve in ATL and NKT for their pointers on the execution (see thread over in the Technique forum).




Power Clean

50 x5 hang
100 x3 hang
140 x5 deadlift + shrug
140 x1
150 x1
160 x1
165 x2 x6

A slight change in execution here. After each rep, I now decided to let go of the bar and reset my position from standing. IfI held on the bar, I noticed I accumulated little differences in the setup from the first rep to the others. As the weight is now quite demanding, I think it's better for me to set up accurately for each rep.


IPB
6015

[IlPrincipeBrutto]

Sunday November 7th, 2010


On Friday we had 15 degrees, which would be good even for a September day. The weather has turned now, and we are back to the Autumnal standard, with cold wind and long spells of bright, crisp sky. Even the Tube works, an almost unique event that deserves a mention.


(weight x reps x sets)
(Texas Method - Volume day)


Squat

60 x5
130 x4 x2
180 x1 I wanted to to a double, but absent-mindedly racked the bar after one rep
200 x1
205 x5 x5

Lags felt better than last Sunday. It's not much, but it's better than nothing.




Press

40 x5
65 x5
90 x3
110 x1
111 x5 x5

Not happy with these. Looks like my chest was not high enough, and I think it sagged a bit during the sets. On a lift like this, every loss of tightness, even minimal, has a big effect, and I certainly felt something was not as tight as it could have been.




Deadlift

140 x5
190 x3
240 x1
280 x1
290 x5 (belt)


It's been a while since I used the belt. Compared to the last time, I needed an extra hole to close it. It's surely because I was wearing a double t-shirt, to keep warm. Or because my spinal erectors are now so big and powerful they add considerably to my girth. And let's not forget my massively protuding abs, I'm sure they contribute too.
:-)




The tiredness I felt lately seems to be ebbing away, albet slowly. I think it was due to too much work on the rower. For the past week I have cut completely all the cardio work, and will do so for a few more days. Hopefully, this will be enough to restore my energy levels soon.


IPB
6029

[IlPrincipeBrutto]

Tuesday Novembr 9th, 2010

(Weight x reps x sets)
(Texas Method - recovery day)


Front Squat

40 x5
70 x4 x2
100 x3
130 x1
135 x5 x3



Bench Press

90 x5
110 x5
130 x3
140 x1
147.5 x5 x3


Chins

8, 8, 7 (just)


Dips (weighted)

10 x5 x3



IPB
6058

[IlPrincipeBrutto]

Friday November 12th, 2010

(weight x reps x sets)
(Texas Method - Intensity day)


Squat

60 x5
130 x4 x2
180 x3
220 x1
225 x5

I still have a slight tendency to shift some weight to the toes when the load becomes important, and this was particularly evident on the last rep today.
Four plates risk becoming a sort of psychological barrier for me. I've been lifting this sort of weight for a while now, but I never seem to lift it convincingly.



Press

50 x5
70 x5
90 x3
100 x1
115 x1
121 x5

It was probably a very ugly set, quite rushed and a bit too aggressive to keep good form. But I'm not complaining, it's still progress (thanks to Leo for telling me to stick to this, instead of going back).





Power Clean

50 x5 hang
100 x3 hang
140 x1 x3
150 x1
160 x1
165 x3 x5

These were faily good. Letting go of the bar to set-up properly makes a difference, and those extra seconds between lifts help the recovery.
I think the left arm is turned slightly more than the right on the first pull. I know that when I do chins the left arm gives me sligthly different sensations than the right, so I'm not surprised that there is a difference on the cleans too.


The shower was at best lukewarm today. I normally like to start with warm water and lower the temperature gradually, but jumping straight into cold water is not for me. In the rush to soap up quickly, I scratched one of my nipples with a nail. Fairly painful, despite being only the gentlest of grazes.


In a couple of weeks my timetable will change, and I will probably have to move to a split routine, maybe organised on four days. More details in one of the following posts.


IPB
6089

[LeonidasfromSparta]

Friday November 12th, 2010
Press

50 x5
70 x5
90 x3
100 x1
115 x1
121 x5

It was probably a very ugly set, quite rushed and a bit too aggressive to keep good form. But I'm not complaining, it's still progress (thanks to Leo for telling me to stick to this, instead of going back).

Power Clean

50 x5 hang
100 x3 hang
140 x1 x3
150 x1
160 x1
165 x3 x5

These were faily good. Letting go of the bar to set-up properly makes a difference, and those extra seconds between lifts help the recovery.
I think the left arm is turned slightly more than the right on the first pull. I know that when I do chins the left arm gives me sligthly different sensations than the right, so I'm not surprised that there is a difference on the cleans too.


Cheers Principe, a good workout. Good progress on the Press and the P.Clean. Now try to increase that Squat man, that's your main enemy.

[IlPrincipeBrutto]

Now try to increase that Squat man, that's your main enemy.

Believe me, I am trying, but I dont' seem to be able to make convincing progress.
Curiously, the lifts are actually in the right proportion, relative to each other.
It is said that you should be able to get to 500/400/300/200 (from DL down to Press).

With a 225 squat this means little more than 175 on the bench (bang on) and around 112 on the Press (here I am slightly ahead). That squat also corresponds to a 275 pounds deadlift, and I'm just ahead of that.

You could say that overall I am uniformly weak :-)


IPB

[IlPrincipeBrutto]

Sunday November 14th, 2010


Something disturbing greeted me this morning, as I got in the gym. A Bosu ball, laying in the middle of the squat rack. The bar (the bent one) on the pins, loaded with two 45s. I have no idea, and I don't want to know.




(weight x reps x sets)
(Texas Method - Volume day)


Squat

60 x5
130 x4 x2
180 x3
200 x1
210 x5 x5

Demanding but consistent sets. Good balance between left and right leg push, a good position for the back, and a solid hold of the bar. Overall, an acceptable result.




Bench Press

90 x5
110 x4
130 x3
150 x1
162.5 x5 x5


I could not repeat the magic of two weeks ago, when I had my best sets of bench press ever. Today's reps were good in places, but too inconsistent in others.





Deadlift


140 x5
190 x3
240 x1
280 x1
295 x5 (belt)


Happy to have closed the set once again. Had to readjust the grip slightly after the fourth lift, because I felt the bar moving a bit too much in the left hand.


I've got a bit of pain on the inside of my forearms, close to the elbow. For example, it will hurt if I push on a hard surface with the tip of my fingers, while keeping the hand flat and in line with the forearm. It's not hindering the deadlift or the clean, but it's something I need to keep an eye on.



IPB
6162

[IlPrincipeBrutto]

Tuesday November 16th, 2010

This morning looked like the set from a 1950 vampire movie: frost on the cars, freezing temperature, fairly thick fog. I half expected to bump into Bela Lugosi, fangs and all, on my way to the Tube station.


(weight x reps x sets)
(Texas Method - Recovery day)


Front Squat

40 x5
90 x4 x2
110 x3
130 x1
140 x5 x3




Press (Military)

40 x5
70 x5
90 x3
110 x1
112.5 x5 x3



Chin-ups

6, 6, 6

The pain in the forearms increases when I do these. In particular, it gets worse the longer it takes me to close a rep. Hence, I decided to stop each set once the speed of my ascent started to slow down appreciably. No wonder I got less reps than last week, although the average quality was probably higher.



Weighted dips

15 x5 x3



IPB
6184

[LeonidasfromSparta]

Sunday November 14th, 2010


Something disturbing greeted me this morning, as I got in the gym. A Bosu ball, laying in the middle of the squat rack. The bar (the bent one) on the pins, loaded with two 45s. I have no idea, and I don't want to know.



I heard in another forum that a bro did a one legged swinging hammer curl squat with 135, with the leg on the Bosu ball, as shown in this video ::)):
http://www.dailymotion.com/video/xfjmx1_tutorial-swinging-hammer-curl-squat-how-to_school
Must have happened in your gym.

On a serious note, congrats on the 295 deads.

[LeonidasfromSparta]

You could say that overall I am uniformly weak :-)


Define weak :-)

[IlPrincipeBrutto]

Hello everyone.

I'm afraid it might be a few days before I post another gym-related update on this log. Just a few hours ago my daughter was born, and as you can imagine in the next few days I'll be swapping barbells with nappies. What a bliss !

IPB

[Carlos Daniel]

congrats on the baby!

[LeonidasfromSparta]

Congrats my friend, I wish the best to you and your family!

[hbriem]

Congratulations!

[fnet]

Congratulations and best wishes to the family.

[IlPrincipeBrutto]

Thanks guys,

thanks you very much for your kinds words.
Baby and Mum came home yesterday from hospital, and as you cam imagine things are still a bit hectic. Hopefully we will all settle down into a sort of routine within the next few days, and this will make everything a bit easier.

IPB

[IlPrincipeBrutto]

Monday November 29th, 2010


First session after the baby-break.
Today the Tube was on strike, but I only got news of this when I arrived at the local station. That's also when I Realised that for the last ten days I've been living in my own little rosy bubble.



(weight x reps x sets)
(starting again with SS)



Squat

40 x5
80 x5
110 x5
130 x5
150 x5
170 x5
180 x5 x3

Last training before the break: 210 x5 x5



Press

40 x5
60 x5
80 x5
95 x5
105 x5 x3

Last training before the break: 112.5 x5 x5



Deadlift

140 x5
180 x4
210 x2
230 x2
250 x5

Last training before the break: 295 x5

Numerically the best exercise of the day, but technically it was the worst by far. For the control I had on it, I might as well have had someone else's back.


Was it a good start ? I can compare what I have done today with what I did at the end of July, when I came back after a two-weeks holiday break (and an injury, the day before I left).
Back then, I had restarted with a 160 squat (down from 217 x5 x5), a 95 press (down from 107.5 x5 x5) and with a 220 deadlift (down from 252.5)


It seems like this time I have lost less of my strength, apart from the DL, which anyway started from a much higher level. What the numbers say was confirmed during the session by my own perceptions, as I never felt any work set was strained or untidy.

I expect to be very, very sore tomorrow.


IPB
6617

[IlPrincipeBrutto]

Wednesday December 1st, 2010

First day in the office after two weeks on paternity leave. I discovered very soon that few things make you more popular than announcing the arrival of a new baby. Well, apart announcing that you are going to offer drinks to celebrate.


(weight x reps x sets)
(Starting Strength to get back into the groove)


Squat

60 x5
110 x4 x2
150 x3
180 x1
185 x5 x3



Bench press

90 x5
100 x5
130 x5
140 x5
145 x5 x3

(Last session before the break: 162.5 x5 x5)

I expected a little more, but I'm not concerned. I should be able to add weight fairly quickly with a couple of weeks of SS. After that, I'm going to move onto a split routine, mainly because that will allow me to stay at home during the WEs. I'll give some more details soon.



Power Clean

50 x5 hang
100 x3 hang
140 x3 pull only
140 x1 x2
140 x2
145 x1
150 x1
150 x3 x5

(Last session before the break: 165 x3 x5)

Some unwanted wonkiness in my feet, my stomping was all over the place for some reps. As for the bench press, I think a couple of weeks of SS should bring me close to where I was before taking the break.


IPB
6677

[Kostas]

Congratulations. Is she your first? My third little girl was born on the 8th. People don't react quite as ecstatically in the office the third time round, and I am too tired to offer everyone drinks ;-)

The two older girls are sick, the baby wakes up 3 times a night to eat, I have slept 5 hours total since Monday morning, and as you can appreciate, I wouldn't swap it for the world.

However, I must tell you that your training is going to take a big hit for at least 3-6 months. Maintenance is the key here. You won't be sleeping or eating enough for much else.

Just make sure that your "maintenance" doesn't last 1 and a half years, like mine has.

Have fun, enjoy your baby, they grow up frighteningly fast. My eldest is 4 and will be starting proper school next year. WTF.

[IlPrincipeBrutto]

Hi Knkavo,


Congratulations. Is she your first? ...the baby wakes up 3 times a night to eat

yep, she's the first, so I can still impress my colleagues.
My baby wakes up too 2/3 times each night to feed, but I can't help with that, so I just turn around and try to carry on sleeping. Sometimes it works.
Sometimes, as you can imagine, it doesn't.

I'm making some changes to my training plan. Moving to a four day split. Trying to keep all sessions shorter, and do-able before going to work, so that at WEs I can stay home, and give Mum a well-deserved break (apart from feeding. No matter how many bench press sets I do, they don't seem to increase my milk production by one iota).

I still hope to be able to hit 250 pouds on my squat before she goes to school. I know it's a pathetic target, but I would be happy with just that.

And talking about school, didn't know children in Greece started at 5. In Italy it's 6, and around here...I have to find out.

Congratulations on your third, and thanks for all your kind words.


IPB

[Kostas]

Hi Knkavo,



yep, she's the first, so I can still impress my colleagues.
My baby wakes up too 2/3 times each night to feed, but I can't help with that, so I just turn around and try to carry on sleeping. Sometimes it works.
Sometimes, as you can imagine, it doesn't.

I'm making some changes to my training plan. Moving to a four day split. Trying to keep all sessions shorter, and do-able before going to work, so that at WEs I can stay home, and give Mum a well-deserved break (apart from feeding. No matter how many bench press sets I do, they don't seem to increase my milk production by one iota).

I still hope to be able to hit 250 pouds on my squat before she goes to school. I know it's a pathetic target, but I would be happy with just that.

And talking about school, didn't know children in Greece started at 5. In Italy it's 6, and around here...I have to find out.

Congratulations on your third, and thanks for all your kind words.


IPB

Working out in the morning is a very good idea.

Kids in Greece start school at 6, but mine will be going to an international school that uses the English curriculum so they'll be starting at 5 (5 and a half).

We have to keep working out (or start again, in my case), so that by the time our girls are in their teens their skinny, spotty, stupidly hairstyled, eyebrow pierced, tattooed "boyfriends" live in mortal terror of our massive muscularity. You know what those little fuckers are like, we were them...

And if when they're 18 they bring back some 30 year old pedo it will be the work of a moment to rip his fucking head off...

One moment you're a cultured, smooth, progressive and modern person. Then you have daughters, and all the millenia of Mediterranean macho-culture male paranoia come crashing down on you.

We'll be fine... We'll be good. We'll be fine... We'll be good.

[IlPrincipeBrutto]

One moment you're a cultured, smooth, progressive and modern person. Then you have daughters, and all the millenia of Mediterranean macho-culture male paranoia come crashing down on you.



A very good way to put it, and a statement that goes deeper than a simple joke.

You see, I'm sure you look at girls when you see them around. Don't tell me that you don't steal a glance when you see a pretty face in the gym, or on the Tube, or simply when walking down the road. I'll push it a bit, and propose that if the circumstances are right, your gaze might actualy linger just a little bit longer. I'm not talking about the lewd stare of a perv, more of that admiring look that you give to things of beauty, maybe in the attempt to recapture that hormonal frisson that was so common when you were a bit younger.
I do.
I confess I do take a look. I confess I might follow a pair of nice, long legs as they step out of the carriage and start walking along the platform.
Until ten days ago, I had hardly considered that the young lady I might be looking at had a father, someone at home waiting for her and worrying that her beauty and youth might attract the wrong sort of attention.

In a few years time, that same young lady might be my daughter. I really wonder how I will react when I'll see other men turning their head to catch a glimpse of her flowing mane of hair. Even more, how I will accept the realisation that I was once, at times, doing exactly the same.


IPB

[LeonidasfromSparta]

Working out in the morning is a very good idea.

We have to keep working out (or start again, in my case), so that by the time our girls are in their teens their skinny, spotty, stupidly hairstyled, eyebrow pierced, tattooed "boyfriends" live in mortal terror of our massive muscularity.

Yep I already can imagine that...

http://www.youdopia.com/wp-content/uploads/2010/08/demotivational-posters-torturing-your-daughters-boyfriend.jpg

[Kostas]

A very good way to put it, and a statement that goes deeper than a simple joke.

You see, I'm sure you look at girls when you see them around. Don't tell me that you don't steal a glance when you see a pretty face in the gym, or on the Tube, or simply when walking down the road. I'll push it a bit, and propose that if the circumstances are right, your gaze might actualy linger just a little bit longer. I'm not talking about the lewd stare of a perv, more of that admiring look that you give to things of beauty, maybe in the attempt to recapture that hormonal frisson that was so common when you were a bit younger.
I do.
I confess I do take a look. I confess I might follow a pair of nice, long legs as they step out of the carriage and start walking along the platform.
Until ten days ago, I had hardly considered that the young lady I might be looking at had a father, someone at home waiting for her and worrying that her beauty and youth might attract the wrong sort of attention.

In a few years time, that same young lady might be my daughter. I really wonder how I will react when I'll see other men turning their head to catch a glimpse of her flowing mane of hair. Even more, how I will accept the realisation that I was once, at times, doing exactly the same.


IPB

It's fine for you to look at other girls. And it will be fine when other guys look at your daughter too. You might feel that momentary flash of gorilla-rage, but it'll be fine. Consider the alternative. Nobody looks at your daughter ;-)

Pervs are another matter, something that Tuesday over in another thread seems not to understand (or more likely he is just winding me up). We are allowed to pummel pervs.

It might be hard to tell sometimes who is a perv and who is a genuine admirer of the beautiful things in life. I think women are better at this, and I have resolved that I will only beat up someone if my wife gives the go-ahead.

And don't forget, we are getting huge just so their boyfriends know to be careful, so we never need to beat them. Like nuclear deterrence.

[Kostas]

Yep I already can imagine that...

http://www.youdopia.com/wp-content/uploads/2010/08/demotivational-posters-torturing-your-daughters-boyfriend.jpg

Ha ha ha brilliant.

[IlPrincipeBrutto]

Consider the alternative. Nobody looks at your daughter ;-)


Perish the thought !
:-)



December 3rd, 2010

There are windows directly behind the lockers of the changing room, lovely thin frame late '60s windows with single sheet glass. In a corner of the room there is the sauna; that is now out of order, because telling some people not to pour too much water onto it is like trying to get blood from a turnip.
The sauna, even with the door shut, could warm the whole room. But now that is broken, the temperature is more suited to a fridge.
The management is endeavouring to replace the sauna by the end of the month. I suppose the usual suspect can't wait to wreck it again.
To think how much useful stuff could be bought with that money...




(weight x reps x sets)
(Starting Strength to get back into the groove)



Squat

60 x5
110 x5
150 x3
180 x1
190 x5 x3



Press

40 x5
60 x5
80 x4
100 x1
105 x1
107.5 x5 x3



Deadlift

140 x5
190 x3
230 x1
250 x1
260 x5


A curiosly effective session, which took just an hour to complete. I think that's very good...for someone who trains with pussy weights.



IPB
6785

[IlPrincipeBrutto]

Monday December 6th, 2010.

This is turning into a very bitter and relentless start of the winter, the likes of which had not been seen around here for many, many years. We got a respite Saturday, when the sun shone and the snow melted away, but this morning it was freezing fog again, and temperatures are forecast to hover around 0 for the whole week.

(weight x reps x sets)
(after the break, SS to get back into the groove)


Squat

60 x5
130 x4 x2
180 x2
180 x1 not a typo. I felt the need to do it again.
195 x5 x3



Bench press

90 x5
110 x5
130 x3
150 x1
152.5 x5 x3



Power Clean

50 x5 hang
100 x3 hang
140 x1 x2
140 x2
150 x1
152.5 x3 x5

A bit less confused than last week, but still not clean (sorry!). In particular, the left foot continues to land all over the place on too many reps.


I was lacking a bit of energy today. I've lost a bit more weight, and I'm now back to 92Kg. Nothing to worry too much about, but I think I'll have to watch the situation carefully. Given that sleep patterns might be erratic in the near future, a good food intake becomes even more crucial for my recovery.


IPB
6850

[ColoWayno]

Monday December 6th, 2010.

This is turning into a very bitter and relentless start of the winter, the likes of which had not been seen around here for many, many years. We got a respite Saturday, when the sun shone and the snow melted away, but this morning it was freezing fog again, and temperatures are forecast to hover around 0 for the whole week.


That kind of cold is the worst. I've lived on the US West Coast (Cali up to Seattle), the Midwest (Iowa) and now Colorado. Of those, Oregon or Washington state are probably closest to your climate. It gets much colder in the arid Colorado Winter, but nothing penetrates to the bone like that freezing fog you described.

Stay warm, and congrats on your expanding family.

[Toni Kallio]

In a corner of the room there is the sauna; that is now out of order, because telling some people not to pour too much water onto it is like trying to get blood from a turnip.

Wow, here in Finland we pour water onto the stones in the sauna all the time and they don't go out of order because that's what your supposed to do in a sauna. Also, it really helps with your recovery, especially if you take a cold shower afterwords.

[IlPrincipeBrutto]

Stay warm, and congrats on your expanding family.

thanks,
I hope one day I will be congratulated on my lifts too :-)


Toni,


Wow, here in Finland we pour water onto the stones in the sauna all the time and they don't go out of order because that's what your supposed to do in a sauna.

I can only suppose the coals the management talks about are not actual stones. In any case, pouring too much water on them ruined the sauna, and it had to be replaced. What grates is that this is not the first time tha the sauna has been misused, and all the money that has been spent repairing it could have been used to to something more useful. Like replacing the Smith machine with a platform and a power rack.


IPB

[hbriem]

What grates me is that a single stupid machine that trains one muscle group that gyms love to have all over the place will easily pay for a top-quality Olympic or PL plate & barbell set, a platform, bench and rack that could replace 25 machines. Or 50.

[Toni Kallio]

I can only suppose the coals the management talks about are not actual stones. In any case, pouring too much water on them ruined the sauna, and it had to be replaced. What grates is that this is not the first time tha the sauna has been misused, and all the money that has been spent repairing it could have been used to to something more useful. Like replacing the Smith machine with a platform and a power rack.
IPB

I hear you and I hope that you get a sauna that works and get rid of that Smith machine in favour of a platform.

[IlPrincipeBrutto]

I hear you and I hope that you get a sauna that works and get rid of that Smith machine in favour of a platform.

The new sauna has been in place since last Sunday, I think.
As for the platform, I keep asking for it when I happen to talk to some of the trainers, and I do fill the feedback forms regularly. The management are not very quick, but they do take action every now and then. We had a bent bar, and they bought a new one (a Jordan, which came iwth its own, branded pad). We asked for a bar to do pull-ups, in lieu of the horrid Gravitron*, and they put one between two walls.
Replacing the Smith machine is more expensive and will probably take longer. In the meantime, I can always have a try writing to Santa Claus.

:-)


IPB



*
another machine which should be smelted in the furnaces and turned into 45# wheels.

[Toni Kallio]

The new sauna has been in place since last Sunday, I think.


I sure hope it's a good one.

[IlPrincipeBrutto]

I sure hope it's a good one.

I give it six months, tops.




Wednesday December 8th, 2010

We have a mound of plastic shoppers (bags) in the kitchen. Periodically, I fish one out, and that becomes my gym bag, until it's torn, or worn out.

Also, our council has a separate collection for compostable rubbish; we collect fruit and vegetable skins in another plastic bag, which we then empty periodically in the appostie bin.

What's the connection between these two facts ?
The connection is that some days ago, I went to dump the compostables in the bin, then folded the plastic bag neatly and chucked it on top of the mound in the kitchen.
This morning, I realised I needed a new gym bag, so I simply went in the kitchen and got a random plastic bag from the deposit.

By the end of the session, my notebook was smelling real funny.



(weight x reps x sets)
(SS to go back into the groove after the baby-break)


Squat

60 x5
130 x4 x2
180 x2
200 x5 x3



Press

40 x5
70 x5
90 x3
105 x1
110 x5 x3

My head was pulsing pretty hard after each set. It normally happens when I have slept a bit less than ideal, as was the case this morning.




Deadlift

140 x5
190 x3
230 x1
255 x1
270 x5

I could not hold the bar securely today. I felt like my palms were oily, slippery. I think some of the greasy stuff that contaminated my notebook (see above) ended up on my hands.

At the end of the set my head was pulsing hard, almost spinning. I'm not worried though, it's just some tiredness, nothing that won't be cured by a good night's sleep.


IPB
7187

[LeonidasfromSparta]

I give it six months, tops.
Deadlift

140 x5
190 x3
230 x1
255 x1
270 x5

I could not hold the bar securely today. I felt like my palms were oily, slippery. I think some of the greasy stuff that contaminated my notebook (see above) ended up on my hands.

At the end of the set my head was pulsing hard, almost spinning. I'm not worried though, it's just some tiredness, nothing that won't be cured by a good night's sleep.


IPB
7187

Chalk? Are you using it?

[IlPrincipeBrutto]

Hi Leonidas,


Chalk? Are you using it?

never used chalk, but so far I have not had problems with my grip. I really think it was a local, temporary issue. Today my palms felt much drier, and the grip on the Cleans was secure.
Obviously, I will consider chalk once the DL starts to give me trouble.



Friday December 10th, 2010

No news this morning. No snow on the streets, no Tube strikes, no rotten fruit in my gym bag. Amid this flatness, the high point was a belted bloke in the gym, doing alternated curls while seated. With straps.


(weight x reps x sets)
(SS to start again after the baby-break)


Squat

60 x5
130 x4 x2
180 x2
200 x1
205 x5 x3


Bench Pres

90 x5
110 x5
130 x3
150 x1
157.5 x5 x3

Poor. As it happened in the past, around 160 pounds there seems to be a step, a steep gradient climbing which my execution deteriorates rapidly.



Power Clean

50 x5 hang
100 x3 hang
140 x3 pull only
140 x1 x2
140 x2
150 x1
155 x3 x5

The most difficult aspect of this lift is keeping the concentration after the first rep of each set. Having the patience to execute a slow first pull is barely less difficult.



IPB
7270

[LeonidasfromSparta]

Hi Leonidas,



never used chalk, but so far I have not had problems with my grip. I really think it was a local, temporary issue. Today my palms felt much drier, and the grip on the Cleans was secure.
Obviously, I will consider chalk once the DL starts to give me trouble.


It will help you especially to keep the hands dry. I have found it useful in the deadlift.

[IlPrincipeBrutto]

Monday December 13th, 2010


So, this morning I wake up and go to the toilet. No surprises so far. But then, after a couple of minutes, <classified by taste police>...and a third time ...<classified by taste police>...and even in the gym, where...<classified by taste police>. Apart from this, a totally eventless morning, with nothing to report.



(weight x reps x sets)
(SS to get back in the groove after the baby-break)


Squat

60 x5
130 x4 x2
180 x2
200 x1
210 x5 x3

I could not squeeze the shoulders properly, much as I tried. Hence, despite a good hold on the back, and a good rebound from the hamstrings, from just above parallel to closure every lift was a bit of a struggle.



Press

40 x5
70 x5
90 x2
110 x1
112.5 x5 x3 (49.5 Kg)

A result of some sort. As for style, better try another day.



Deadlift

140 x5
190 x3
230 x1
260 x1
280 x5

After a truly dismal single at 260, I had very low expectations. And yet, as I crouched down for the first 280 pull, I finally managed to lock the back in the right way.
I should have used my lats better, as in a couple of occasions the bar moved a fraction too far in front, but overall I'm pleased i closed the set.


Question of the day: what to do on Wednesday ?
Try 215 on the squat, and risk a failure (or worse). Or take two days off, and start the split routine on Thursday, with the volume day.

Something to ponder.



IPB
7358

[LeonidasfromSparta]

Monday December 13th, 2010


So, this morning I wake up and go to the toilet. No surprises so far. But then, after a couple of minutes, <classified by taste police>...and a third time ...<classified by taste police>...and even in the gym, where...<classified by taste police>. Apart from this, a totally eventless morning, with nothing to report.



(weight x reps x sets)
(SS to get back in the groove after the baby-break)


Squat

60 x5
130 x4 x2
180 x2
200 x1
210 x5 x3

I could not squeeze the shoulders properly, much as I tried. Hence, despite a good hold on the back, and a good rebound from the hamstrings, from just above parallel to closure every lift was a bit of a struggle.



Press

40 x5
70 x5
90 x2
110 x1
112.5 x5 x3 (49.5 Kg)

A result of some sort. As for style, better try another day.



Deadlift

140 x5
190 x3
230 x1
260 x1
280 x5

After a truly dismal single at 260, I had very low expectations. And yet, as I crouched down for the first 280 pull, I finally managed to lock the back in the right way.
I should have used my lats better, as in a couple of occasions the bar moved a fraction too far in front, but overall I'm pleased i closed the set.


Question of the day: what to do on Wednesday ?
Try 215 on the squat, and risk a failure (or worse). Or take two days off, and start the split routine on Thursday, with the volume day.

Something to ponder.



IPB
7358

I would go for 215 on Wednesday. You've got nothing to lose, and don't even think about failing (even if you fail it's not the end of the world). Go there and attack it. Than start on Monday TM.

[IlPrincipeBrutto]

Hi Leo,



...don't even think about failing ...Go there and attack it.


to be honest, aggression doesn't work for me. Attack requires a lot of self-confidence, and I'm not that ype of person. I prefer the "aim low - see what you get" approach, which means each completed rep is a good result.



I mentioned I'm moving on to a split routine soon. The main reason to switch from TM to a split is that TM volume days are very long. Until recently, I could accomodate them at weekends, but this is no longer a viable option. I now prefer to stay home during the WEs, to give some respite to my partner, who looks after the baby throughout the week.

The idea is therefore to split the volume and intensity days of TM, making them into two shorter sessions that I can accomodate in the morning, before going to work. Here's the result:


Monday (intensity):

Squat 5x1
Press / Bench 5x1 (alternated on weekly basis)
Pull-ups


Tuesday (intensity)

Snatch working up to some singles.
Deadlift 5x1


Wednesday: Rest



Thursday (Volume):

Squat 5x5
Bench / Press 5x5 (alternated on weekly basis)


Friday (Volume):

Power Clean 3x5
Weighted dips


Volume is done at the end of the week, in order to get two full days of rest before putting it to use in the intensity sessions, at the start of the following week.

I might add dips on Tuesday, after the Deadlift, if time allows and I feel good enough.
I might also add some fun front squat on Fridays, because I like the lift. Again, I'll have to see how much time I will be able to spare.





IPB

[LeonidasfromSparta]

Hi Leo,





to be honest, aggression doesn't work for me. Attack requires a lot of self-confidence, and I'm not that ype of person. I prefer the "aim low - see what you get" approach, which means each completed rep is a good result.



I mentioned I'm moving on to a split routine soon. The main reason to switch from TM to a split is that TM volume days are very long. Until recently, I could accomodate them at weekends, but this is no longer a viable option. I now prefer to stay home during the WEs, to give some respite to my partner, who looks after the baby throughout the week.

The idea is therefore to split the volume and intensity days of TM, making them into two shorter sessions that I can accomodate in the morning, before going to work. Here's the result:


Monday (intensity):

Squat 5x1
Press / Bench 5x1 (alternated on weekly basis)
Pull-ups


Tuesday (intensity)

Snatch working up to some singles.
Deadlift 5x1


Wednesday: Rest



Thursday (Volume):

Squat 5x5
Bench / Press 5x5 (alternated on weekly basis)


Friday (Volume):

Power Clean 3x5
Weighted dips


Volume is done at the end of the week, in order to get two full days of rest before putting it to use in the intensity sessions, at the start of the following week.

I might add dips on Tuesday, after the Deadlift, if time allows and I feel good enough.
I might also add some fun front squat on Fridays, because I like the lift. Again, I'll have to see how much time I will be able to spare.





IPB

Principe, is this the same split routine as displayed on PP 2nd Ed (4 days a week) or is it something else? Anyway you could also look at 531, which IMO is better for busy people. I just bought the book, and myself I'm switching to 2x a week (prepraring for a charter exam) to a program like this:
A: Squat/Press/Assistance
B: Deads/Bench/Assistance

It is very flexible (it has 3-4 days a week programs also), it has a clear progression (maybe a little bit slower than TM though) but I'm pretty enthusiastic about it (especially after an overly long novice fase for me). Maye you should get a look at it.

[IlPrincipeBrutto]

Hi Leo,


Principe, is this the same split routine as displayed on PP 2nd Ed (4 days a week) or is it something else?

It's only loosely based on that routine. I used the general idea behind that example to keep the volume/intensity progression of the TM. I then added a couple of refinements (like using the Snatch on Tuesday as a warm-up for the Deadlift).

I am aware of 5/3/1, but I didn't look into it, mainly because of laziness and lack of time to investigate it properly.

I'll give my routine a fair go, and see what happens.
You will be able to read all the details here in the log.

IPB



PS
I am shortening your name to Leo when replying. I hope this is ok for you, but please let me know if it's not.

[LeonidasfromSparta]

PS
I am shortening your name to Leo when replying. I hope this is ok for you, but please let me know if it's not.

Yeah there was a time when I would have killed somebody for that. Now I've changed, so you are safe ::))

[IlPrincipeBrutto]

Yeah there was a time when I would have killed somebody for that.

I imagined that might have been the case. I get mad myself when people make a mess of my real-life name.
Glad I asked, and thanks for your permission.

IPB

[IlPrincipeBrutto]

Wednesday December 15th, 2010

(weigth x reps x sets)
(SS to get back in the groove after the baby-break)


Squat

60 x5
130 x4 x2
180 x2
200 x1
215 x5 x3

Yes, it was a struggle. Yes, I needed 4 minutes of rest before the last set. And don't even mention speed or dynamism. But I did make 15 lifts, as required. I'm now curious to see how many I will able to do on Friday with 220.




Bench Press

90 x5
110 x5
130 x3
150 x1
160 x1
162.5 x5 x3

With the wonderful aid of hindsight, I should have done 160. Alas, that didn't happen, and the price I paid was to leave minimal stop on each lift, if at all.





Power Clean

50 x5 hang
140 x3 pull only
140 x1 x3
150 x1
155 x1
157.5 x3 x5

By now I was running quite late, and tried to speed up things a bit. Bad call. The warm-up singles at 140 were shocking, I banged the bar on my knees three times out of three. After a brief chat with myself, I decided to ignore the clock and concentrate harder on the first pull. The result was not great, but acceptable. I can clean better than this, but I could also have cleaned far, far worse.


IPB
7442

[LeonidasfromSparta]

Squat

60 x5
130 x4 x2
180 x2
200 x1
215 x5 x3

Yes, it was a struggle. Yes, I needed 4 minutes of rest before the last set. And don't even mention speed or dynamism. But I did make 15 lifts, as required. I'm now curious to see how many I will able to do on Friday with 220.

4 minutes??? Are you kidding me? Is that supposed to be too much time between sets??? Principe, buddy, 5 mins is the minimum between squats. Anyway you'll get through 220 on Friday, no worries about that.

[IlPrincipeBrutto]

4 minutes??? Are you kidding me? Is that supposed to be too much time between sets???

If you are supposed to be in the office vaguley on time, it certainly is.

:-)


IPB

[IlPrincipeBrutto]

Friday December 17th, 2010


Last session before starting the split program on Monday. Mentally, it's a bit like the last day of school: I'm here do to a job, but if I can't I'l be fine just the same.

(weight x reps x sets)
(SS to start again after the baby-break)


Squat

60 x5
130 x4 x2
180 x2
200 x1
220 x5 x3

Some people knew I was gong to get these. They trust me more than I trust myself, and I really thank them for this. Four and five minutes between the sets, for the incurably curious.




Press

40 x5
70 x5
90 x3
110 x1
115 x5 x3

Iffy first set, my back was not arched properly and therefore I could not push in the right way. Better set-up and results on the other two sets.



Deadlift

140 x5
210 x3
250 x1
280 x1
290 x5 (belt)

It's a good thing that from Monday I'll go back to do chins. I'm not happy with my (hook) grip, especially the left hand, and some chins should help. The working set was not great, I can hyperextend my lower back better, way better.



Overall, a good session. On Monday I start with the first intensity day of the split routine (see a couple of posts ago). I'll repeat today's weights on the Squat and Press, but for a single set of 5. Something manageable to start with.



IPB
7479

[IlPrincipeBrutto]

Monday December 20th, 2010

I had an intense WE. On Saturday, it took me four and half hours to complete a journey that normally requires less than 60 minutes. It started snowing very hard, and in less than an hour there were 4 inches plus of snow on the road.
As I saw bigger cars than mine sliding around, and blocking the roads for long minutes, I feared I would become one of those characters you see on TV, interviewed with stupid questions while forced to sleep in their car.
With a bit of luck, and a few shoves applied to the trunk of a pair of big Mercedes, we eventually found a way through, and on Saturday evening we all sat together for dinner at home.
I was very relieved, and I really hope I won't have to do this again for a long while.

I took two lessons from the whole day.

- the best SUV in the world is useless when the road is blocked by a couple of sporty coupes.

- Having the right tyres is way more important than having sophisticated electronics. Big rear-wheel drive sedans with wide tyres were going nowhere, spinning hopelessly despite the TC light blinking like mad. Small hatchbacks, with small, narrow tyres and front-wheel drive, were coping much better.



(weight x reps x sets)
(Split - day 1 - intensity)


Squat

60 x5 x2 so cold, I needed one extra set to war-up
130 x4 x2
180 x2
200 x1
220 x5

I did three sets with this weight on Friday, but today one was plenty.



Press (Military)

40 x5
70 x5
90 x3
110 x1
115 x5




Chin -ups

5, 5, 5

Keeping them nice and fast, stopping as the movement started to slow down.


I finished the session in just over an hour. I had hoped the new program will bring shorter workouts, and while one session is just too small a sample, it's still a good start. If Monday workouts continue like this, I'll be able to sleep a little more.


IPB
7563

[IlPrincipeBrutto]

Tuesday December 21st, 2010

Breaking news: almost two degrees above zero this morning. Gosh, I feel like I want to jump for joy. Mind you, jumping your way to the Tube station is not a good idea, as the roads are getting covered by a dark, slimy layer of slush. You just need to walk ten minutes in it, and your office trousers become bermudas, with a pair of long brown wellies underneath.



(Weight x reps x sets)
(Split - day 2 - intensity)


Power Snatch

Burgener warm-up
60 x3 hang
70 x3 hang
80 x2 hang
90 x1 x10

What fun this lift is, I really missed it. Started with a very conservative weight; rests between singles was a bit too casual, gotta improve that next time.




Deadlift

140 x3
210 x2
250 x1
280 x1
290 x5 (belt)

Same result as last Friday, achieved in a totally different manner. Today, the grip worked fine, and the bar stayed put in my hands. But I was not happy at all with the way I held my back. I have also yet to find the perfect position for the belt, but given that this is the third time I use it, it's not a surprise.


Weighted dips

5 x5 x3

I know, some people shed 5 pounds after going to the toilet, but I wanted a cautious start. I have to say, these felt more difficult than the chins I did yesterday. Otherwise stated, I lost more on the dips than on the chins. No idea why this is the case.



IPB
7612

[IlPrincipeBrutto]

Thursday December 23rd, 2010

Not many people around now, both at work and in the gym. Found the time to exchange Merry Xmas with some of the usual suspects in the weight room; you know, those people whom you don't actually know the name, but you have seen around almost every day.
This period of the year normally brings about a veritable bombardment of cheesy music. Luckily the gym radio has shown restrain so far, and this morning managed to play an absolute blinder of pop music: Born Slippy, of Underworld. Far, far better than the umpteenth rendition of Mariah Carey's "all I want for Christmas".



(Weight x reps x sets)
(Split - day 3 - Volume)

Squat

60 x5
130 x4 x2
180 x2
200 x1
202.5 x5 x5

The weight being 90% of my next 5-rep target, which is 225. Nothing else to report.




Bench Press

90 x5
110 x5
130 x3
150 x1
152.5 x5 x5

A bit of confusion on the first three sets, which is almost to be expected for me with this lift. The last set was finally acceptable.



I've got an early present: my forearms seems to be ok now. A couple of weeks ago pushing anything with a straight palm resulted in flashes of pain on the inside of the forearm, close to the elbow. But today I've noticed that I don't pay any attention to my hands any more. Just as the pain came, it seems to have gone away of its own accord.


IPB
7693

[LeonidasfromSparta]

Thursday December 23rd, 2010

Far, far better than the umpteenth rendition of Mariah Carey's "all I want for Christmas".


They say that for every time that song is played on a gym, a deadlift attempt is missed. And that's a fact.

[IlPrincipeBrutto]

They say that for every time that song is played on a gym, a deadlift attempt is missed. And that's a fact.

I've pissed in my pants so much I'll have to buy another pair.
Thanks for the laugh.


IPB


PS
how's your 2 a week training going Leo ?

[LeonidasfromSparta]

I've pissed in my pants so much I'll have to buy another pair.
Thanks for the laugh.


IPB


PS
how's your 2 a week training going Leo ?

It's going well. I feel good, motivated, and ready to smash some shit. My current program is something like this:
A: Squat/Bench/Chins/DB Rows/Barbell Curls
B: Deads/Press/Dips/Light Squats (80% of the last set of A)

I hope I'll make some progress, even though I know it will be slower than TM. Anyway I'm very happy I have found enthusiasm again going to the gym. By the end of novice progression on SS, it was becoming a real grinder.

[IlPrincipeBrutto]

Leo,


It's going well. I feel good, motivated, and ready to smash some shit.

that's very good news. As I said before, I still think you should keep a log. In any case, let me know when you hit your 350 squat (if you haven't done it yet, in which case I'll look forward to your 400).



Friday December 24th, 2010

You get in the changing room toilet, and you notice it immediately. It sits motionless, sunk to the bottom of the loo, staring at you from below the surface: a calming, blue pool of disinfectant (what did you have in mind ?).
In that very moment, you realise that the toilet seat has been cleaned.
Ah, the little joys of working out on Christmas Eve.



(weight x reps x sets)
(Split - day 4 - volume)


Power Clean

50 x5 hang
70 x3 hang
140 x3 deadlift
140 x1 x3 pull only
140 x1 x3
150 x1
160 x1
160 x3 x5

As you can see, I went for a prudent, long warm-up. Maybe a bit too long. Next time I think I'll skip the 50 pounds hangs, saving a couple of minutes in weight changes.
The left leg keeps going astray when stomping. I need to find the time to shoot some videos, to check what's going on.




Weighted dips

10 x5 x3



Front Squat

40 x5
60 x5
80 x5
100 x5
110 x5 x2

I don't think this is stricly necessary for an effective split routine, but I like this lift. I like it so much that I've decided to add it anyway. It's the last exercise of the week, to end on a pleasant note. I'm sure it can't do any harm.



IPB
7738

[LeonidasfromSparta]

Leo,


You get in the changing room toilet, and you notice it immediately. It sits motionless, sunk to the bottom of the loo, staring at you from below the surface: a calming, blue pool of disinfectant (what did you have in mind ?).



You're getting all Nietzschean on me Principe??? Anyway, thanks for the encouragement, 350 lbs squat is a major goal of mine, and I still have a long road ahead of me to achieve that (especially now that I'm training 2x a week). I completely support you on the Front Squat. It seems to me a very good and useful exercise, so if you have time I think you should do it.

[IlPrincipeBrutto]

You're getting all Nietzschean on me Principe?

Net...Niets...Niztch...how the hell do you spell that ? What have you got, twelve double-jointed fingers ?

The question is lost anyway on me. I went to a tech school, and have never done any philosophy. I'm aware that the guy had some ideas about superior humans, and some blame him for the raise of the Third Reich, but apart from that, I know nothing of him.

I'm o a par with a bloke I saw on TV many, many years ago. He was walking on the street, then some TV guy stuck a mike under him and asked "What do you think of Yuri Andropov ?" (at the time, the ailing USSR president). The bloke look straight on camera, pondered for a couple of seconds, then deliverd the immortal line "Well, I'm no expert, but I think he's a good midfielder".

IPB

[LeonidasfromSparta]

Net...Niets...Niztch...how the hell do you spell that ? What have you got, twelve double-jointed fingers ?


Yes, and that is a direct result of me finger curling 135 lbs every workout prior to squats.



The question is lost anyway on me. I went to a tech school, and have never done any philosophy. I'm aware that the guy had some ideas about superior humans, and some blame him for the raise of the Third Reich, but apart from that, I know nothing of him.


Well Nietzsche has many quotes, and one of the most famous is: "When you look into an abyss, the abyss also looks into you." But since you didn't know this, well what can I say, you and him have similar thoughts LOL



I'm o a par with a bloke I saw on TV many, many years ago. He was walking on the street, then some TV guy stuck a mike under him and asked "What do you think of Yuri Andropov ?" (at the time, the ailing USSR president). The bloke look straight on camera, pondered for a couple of seconds, then deliverd the immortal line "Well, I'm no expert, but I think he's a good midfielder".

IPB

Ahahahaha, this one is great!