View Full Version : push pull beat and blow.
Ok- I was challenged to quit fucking around Ends and Pieces and post a log. Good timing- I injured myself two weeks ago (tibialis) and came back and deloaded (on advice to do so given the injury)
Im a performer and carry a heavy instrument (35lb bass horn) also have to sing and switch to drums a good bit- play lots of outside moving around gigs. Squats and presses in particular have improved my ability to focus on the music and not be sore- so my goals are mostly related to maintaining that as well as general health and strength improvement- nothing fancy. If anything Id like to see my deadlift improve drastically- not using chalk or straps still - but still think I should be pulling 30 more lbs than I am.
before latest layoff my bests
Squat- 350X3
Press -155X3
DL- 335X3
PC- 155X3
BP- 205
1st workout after coming off of layoff. 11/02
Sq 275 5x5
PR- 140 5x5
DL- 305 1x5
11/3
Pull ups 7,7,5,4,,3
dips- 10,10,9,7,5
Today Im just going to continue a quick novice- and hopefully hit next Monday with my regularly scheduled programming....
11/4
Sq 285x3x5 (sets/reps)
Bp 175x3x5
PC 155x5x3
Ankle is throbbing but feels good.
Mark E. Hurling
11-04-2010, 04:06 PM
Welcome, and good lifts. As an old fart I find stretching is a Godsend. Carrying around a 35 pound instrument like you do and lifting may I suggest a few good stretches for the hamstrings and lower back? You might find it will keep things happier for you and stave off the aches.
ha ha - hey Mark- thanks. I do stretch- Im flexible since squating so dynamic stretching before runs seem fine. used to do yoga- but my eyes glaze whenever I think about it now.
Ok- gig last night was not physically challenging or crazy late and shop was slow so I hit it. Normally dont work out on Sat.
11/6
Sq 300 3x5 95lbs 1x10 - I know thats not a back off weight- was just feeling like something else
Pr 135 5x5-
Chins- 6,5,4,3,1- always weak grip after work so not worried about those numbers.
Deadlift 135- 1x10 - just to pull a little.
43,
201lbz.
11/08
Sq 305 3x5
175 2x10
Pr 135 3x5
100 1x10
DL 315 1x5 was bummed about this one- I need chalk, and volume is prolly too high prior to lift. Also only one day rest from last session I dunno, frustrating lift for me. Didnt help that as Im on rep 4 two kids from the karate class ran just in front and just behind me- the one in front stopped and stared at me for a second before realizing he was standing reaaally close- would have been funny were I not bummed about the bar.
flat bench dumbells - 130 3x5
I have no earthly idea what my rationale is for the back off sets- I should have just added 5lbs of weight to the set- but a couple of reps felt quad heavy- so I decided to do some high reps like last time to grease it- also, was doing this weight 5x5s a few weeks ago, so would like to keep the overall volume sort of similar if not the intensity.
I had intended to start back with TX method today- but this last week of less volume has my squats going much deeper- and my hip drive is improved - so Im going to stick with it a week at least. Pretty sure I jumped out of novice- particularly looking at my deadlift number- too soon.
should have benched today too- thats why I threw that dumbell BS in at the end.
Took a brief hike afterward - too many clients tomorrow so no hill sprints.
11/09
Playground workout
L sits- (seconds) 20, 15, 10, 5, 4,
Pull ups- 7,4,6,6,5,3
Dips 10, 15,10,10,5, (my kid pulled my legs and told me to stop)
Felt good- my 2 year old went back and forth twice on the zip line- with zero support. Ill report his PR for him.....
Mark E. Hurling
11-09-2010, 09:36 AM
A zip line at a playground? Cool! I'm surprised the school or park district took the risk what with lawyers salivating in the wings in the event of mishap. Good for your kid! Next time he pulls on your legs scissor him carefully and use him for weighted dips. Heh.
You would be doubly surprised if you knew where it was- perhaps the most liberal political neighborhood in the USA. Immigrants with a green card are elgible to vote in local elections regardless of citizenship status.
oh- not on a line on a cable.- its handle with wheels in a frame- same principle tho- he gets mixed grip and all- but this was double overhand - It was definately a shocker for me- he is usually good for once across. Im guessing 8-10 ft run.
Of course since your daughter has left home to work for Al Franken you dont need to look for playgrounds but... There is a good one I found in London- Gorum Fields (spelling maybe) that has a long ass zip line in the middle of it- and goats hanging out on the slides etc-. The new ones can be kinda sad in terms of real physical challenging equipment for sure.
www.coramsfields.org
11/10
SQ. 310 3x5
185 2x10
BP 180 3x5
CL 135,140,145x3. 155 2x3
Not much time,back off sets are really helpful, starting. to realize I jumped on TM too soon.loving the linear progression. Next workout will be where I left off.let's see.
11/12
SQ 310,315, 320 x5. 320 5rm PR
195x2x10
Press, 135,140, 140 5rm PR
95x2x10
Cl 145x3 150x3 155x3 160x2x3 PR
Curls. 60x10 70x10
Kb swing 2x 10. 50lb
Pretty good considering I worked all day and was totally going to take today as my 2day rest. Working tonight late and tomorrow early, looking forward to 2days then deadlifting. Going to deload and ramp from 305 on squat just to work form, hopefully ill have easy worksets at 315 on Weds... off to blow some jazz
11/15
SQ 310x3x5
185x2x10
PR 145x3x5 PR
95x2x10
Didn't pull today,was going to. DL but short on time ..got to go work on someone who complains about my calluses....deads tomorrow
Mark E. Hurling
11-15-2010, 03:45 PM
Well hell man, celebrate those PR's! Use a bold and colored font. Good work!
Haha- Hey Mark- I would, believe me- except that Im putting the log up while Im in the sauna- and between waiting for my droid to blow up from the heat and violating the no cell phone in the locker room policy- its all I can do to enter it. Tonight was hard, and not sure I could have pulled even if I had had the time. So my pleasure at PRS is offest by the knowledge that Im close to my limits- and thats fucking depressing and de motivating- some kind of psychological barrier for worksets around 315 and presses above 150 to me.
Thinking this will be the last week of linear progress and Ill go back to Texas Method- only this time a little stronger- frankly, I cant wait to have a light day on Weds! Hopefully this next run will make me stronger. Thanks for the encouragement.
Mark E. Hurling
11-15-2010, 07:51 PM
You're welcome. Get some recovery time and don't sell yourself short. You just might be surprised how much a little rest can make the next PR happen. You're still young yet, but I firmly believe if I had given more attention to recovery earlier . . . I have confidence in you.
Mark E. Hurling
11-15-2010, 08:17 PM
Something I found a little later from my last post. tertius found this from Dan John:
http://danjohn.net/2009/12/rest-the-definitive-answer/
Dan John is cool as hell... I realize that analogy has some holes in it. That was a great essay too.
Thanks for the words Mark- still going in and deadlifting today, just cause... but great advice.
Yeah, going back into a linear progression- but then doing back off sets with little rest might not be the best protocol. I really enjoy back off sets though- great to focus on the movement without the fear of heavy weight messing with me.
Im at that juncture I was before I took a little time off- right around 3 wheels for worksets, and nervous and squatting high because of it- so Ill deload and start TX method next week I guess.
With respect to DL- I wonder at what what 200lb people (like me) start using chalk and straps.. my best ever was 335 for 3 (no chalk/straps) and while I didnt notice grip issues- seems like it should be way stronger.
fucked around in ends and pieces too long- no time to eat and almost late for work- was hungry as hell but made it out- deadlifted first, treated squat as light day- will go for intensity on that Fri and do some assistance. Will be day after a late gig, hungover and no sleep - but somehow intensity days are especially rewarding when you power thru a hangover. (liquor is free at this club and I avail myself- its my only drunk of the month- not heavy drinker otherwise)
11/17
DL- 315x1 x5 320 x1x4- ouch- it came up easily- but, fail on last rep- I want this lift at 350 by new years.
back off - 190 1x9 1x8
BP- 185 3x5
SQ - 275 2x5 - had no idea what to load up with as I rarely do squats last- this worked well enough- Fri will be for triples and monday Ill de load and start 5x5.
Also dont know if the back off sets are particularly useful for the deads- I suppose they are since Im such a weak puller- but very unsure of where to put Deads in the week- Mon or Fri- and also where/how to program halting deads- or any assistance work for failing at the bottom. Still not using chalk. but it seems like strength and not grip issues. I work my grip all day at work- so assume that its strong enough rather than overtrained- who knows?
on a brighter note, bbq chicken in the dark- perfect golden brown - thats hard to do. My boys are up from bed beggin for meat.. ha ha- go yaw.
11/19.
Sq - 315x3,320x3, 325x3
190x2x10
Pr 140x3 ,145x3 150x2
90x2x10
Chins- 7,6,5,
Only had an hour and 15 mins on my lunch break- did two sessions before including a lifter so grip was fried for chins- wanted to do cleans- but afternoon sessions were all females including some I didnt know- they dont like the calluses so I skipped cleans.
Given time constraint, I decided to limit my rests to 2 minutes on all lifts (gym is 5 mins away from my office and I try very hard to never make anyone wait on me- hate to be late for anything) so I had to hustle. Given that I had wanted to do an intensity day had to sacrifice pounds (30 on squat and maybe 5-10 on press) for getting it in. Also,massages are done in a squat position- so two hours of that will wear on my low back and quads- depending on how fat the client is can be a quarter or half squat with a cantalever position - I also have an extra wide table- which is good for fat people- but terrible for small people as Im compromised position to get to them.
It was a weird workout- but I feel fantastic- nice combo of heavier weights and a conditioning effect (1 minute rest between backoff sets) Another workout on an empty stomach- except for the 4 cups of coffee I guzzled before 10am. Im about to throw some boss chicken and beef on that grill- Dales Pale ale and for fucks sake- here come the little shits... kid wall ball shots for time...
Next session- 5x5s and cleans
Mark E. Hurling
11-20-2010, 07:44 PM
I had problems with calluses until I got a tweezerman callus shaver. It's like an old school Gillette razor with little blades. It works real well in taking then off without leaving some snags behind. Kind of like using a wood plane. So you do body work too, huh? I got my cert years ago to help with my wife's back problems and actually did some work on the side out of a chiro's office for while. You're so right, massages are a killer on the low back of the person doing the work. It might help with your situation and allow you some more training flexibility. You know in spite of out initial differences, I'm glad we can find some common ground on a lot of things. I'm discovering there are some real strange, real unpleasant folk here. Testosterone poisoning is real, it is alive, and I'm sorry to say it is well on display here. Good luck.
I use callus away- you soak and buff them down- cant cut when Im working on peoples skin. I dont get physically sore any more- I get sore from having to be nice all day, ha ha... Testosterone is great- Im drinking an OX NUTS cocktail right now- can feel the hair falling out of my head..
11/22
SQ 275x5x5
PR- 127x5x5
DL- 3251x4 - couldnt get the last rep- got distracted and lost focus
Squats and Presses were very easy- maybe not enough weight- but I expect it will get heavy soon enough. very frustrated with dead lift- already my worst lift - and some guy started moving a bench around- corner of my eye and I just lost the focus I needed for my rep. Going to throw this question up to the board. Decided to DL instead of Clean because the weights were so light. Disappointed- no excuses today- no sessions, plenty of sleep, only a day of rest- but felt fresh enough 350 is fucking elusive- never mind 400.
11/23
Light Day
Sq 300 2x5
BP 190 3x5
Pullups- 7, 6, 5,
Ab wheel- 3x7 30 sec rest. standing to almost plank- not quite.
DB Curls.. 35, 45, 55 x5- hammer curls- fuck I dont know- it was there- torn labrum anyone?
Trained my wife while I worked- was fun. She is doing Trapeze and works out with me one day a week. So I did ab wheel while she did pullups on the gravitron. i told her not to add to DL - but she never listens.. was worth it just to witness her burger lust afterwards.
Two bags of Charcoal- grilling my bird tomorrow in bake off with missus- last year I lost for too much cayenne pepper- this year Im Turkey Run hon.... you goin down...
Also - busted dudes outside trying to break in my neighbors house ... keep runing into trouble- good Im getting somewhat stronger. They are in jail. yall come back now...
11/26
Sq 345x3 345x4
225x1x10,1x8
PR 155x2x3
100x2x10
RDL 3x155
BBrows 145 3x5
Cleans 135 5x3
Curls 60 3x10
Just did curls to add to the conditioning effect I got from cleans, my deadlift is dead in the water so I'm trying to find another movment to program,have no idea.
Could have made 350 for squats. But felt like I was cutting on depth. Presses were disappointing.should have made 160. Next week.
11/28
Squat 280 5x5
Press 130 5x5
DL 325 1x5 335x1
Everything was easy-lots more rectus a and obliques- 2 min rests between sets- had fun chowing my sets and everyone around me was working hard- and not talking much. The DL advice I got on Training board was very helpful and the set felt like it was supposed to feel. I think I could have pulled harder but played by the book.... ie- repeat the last workout - but I wanted to go ahead and PR once because I want that to be my workweight next session.
warm up- 135x5 225x3 315x2 325x5 and 335x1
11/30 bullshit day.
3500 meter row. 15 minutes.
Dumbell bench 75x3x5 15minutes
I dont want to bench on light day, but wanted to work it in somehow, along with sweating out some beer and generally 'running the engine' glut medius, multifida and vastus lateralis sore on horn side. Weds light day will let me know if thats a problem or an adaptation. I want to Deadlift on Fri again- just to see if I can move ahead with the weights to catch up to squat- then move deadlift to intensity day. Hopefully Ill avoid the injury god..must grill much meat to propitiate..
12/01
light day.
Front Squats- 185 3x5
Push Press- ,155,x2x3 160x1x3 165 x2x3
Pullups- 8,,5,5,4,,4
I pretty much fucked up that light day. No plan to speak of - should have repeated my last light day. couldnt figure out my weights-
12/3
Sq- 355x3 PR
255 2x10 PR
Press 165x2 ppx1 - 160x3 PR
115 1x10 1x6- overshot. PR
Deadlift- 340 x 4 PR
curls- because of the curls thread- bottoms up KB 50x5x5x10 bar- 60x10 70x10
Great workout, no one in the gym was talking and the light outside was clear.
Moving deads to Fri so DL twice this week- I was intending 335 to be my workweight- Ill try for 350 next Friday. back off sets feel great - last light workout must not have been as taxing as it seemed.
Holy shit- all prs - That advice I got from the deadlift question has shaved all my warmups -thats it.
Mark E. Hurling
12-03-2010, 04:07 PM
Way to go. Nice sense of accomplishment huh?
isnt it beautiful when the right way is easier than the wrong way?
Thanks for your advice on the deadlift questions- I expect at least a 3 or 4 workout bump just from taking all those things and warming up with less volume. thanks again
Mark E. Hurling
12-03-2010, 04:45 PM
Always glad to be of some use.
12/06 (Monday)
Squat- 285 5x5
225 1x10
Press- 135 5x4- push pressed number 5 145x1
cleans- 145x2x3 150x3x3
DB flat - 50,75x5x5
DB curls 35,40,45 x8
triceps- 100x3x8
Weights were heavy- could almost hear the iron god laughing. Presses were good- that push press threw me off so I did a single to end with.
Back off on squats was a shop wrecker.
Cleans were early armbend fest- shitty technique,
then I just was looking for easy shit to do because I had time . Im not into bench pressing so Im going to fuck with dumbells BP for a minute.
will BP for light day I think.
One short sprint in the circle - nice!
12/08 Weds
Front Squat- 205x3x3 - PR
Press 155 3x3 160x1
Chins- 8,5,4,4,4,3... some cheaters in there.
Back extensions (45 degree) 25,45,35,35, 35lb x 10
squats were good- warmed up too much again so it was under what I can do - still PR.
Push Pressed my last 3x3 so did a single- ugly but complete and felt good.
back extensions were a motherfucking bitch- I have a new friend.
tried to do dips but I was done after one-little tempurpedic is good.
This was the first Light day that felt heavy enough- still too much volume in the warmups- but feel fresh and getting better increments so looking forward to next wed..
For Fri- 350 dead,. , squats for doubles. cut backoff set to one at higher weights, Press 165 for 3.. I should bench press at some point.
204lbs.
11/10
Squat 355x2 365x1.75
280 1x5 280 1x6
Press- 160x2 165x1 PR pp 165x1
135 1x5
DL 350 1x3 1x2
280 1x5
DB Press- 80 3x5
Hammer curls- 35,45,45,
tri push downs- 100 3x8
Squats are high- Im giving myself the reps because I did find my position- and nearly fell over, and they arent obscenely high- its 3/4- but Im going to deload on intensity days, go in Monday and hit last weeks weight and focus more on maintaining depth every rep instead of every other rep.
I had my first grip issue on DL- dont use the shiny bar- but yeah that fucker slipped and I had to follow it down. got mad and rested one minute and just pulled the last two.
all back off sets felt very good- Ill stick with the formula.
Not sure what to do with Dumbell presses- I just hate giving up a day of overhead pressing.
3 Hour gig tonight, 5 hours of massage and a 4 hour gig tomorrow night. Im going to be fucking sore- unless I keep the alchohol down. which I will do... I think.
but right now Im quickly grilling bison cheese burgers, fried green tomatoes fresh from the vine (Dec 3!) and playing some drums before I go in tonight- thank god for childcare. I love life every day.
Mark E. Hurling
12-10-2010, 02:19 PM
Nice DB press there. I'm assuming that those were 80 lb. each right? I love this though:
unless I keep the alchohol down. which I will do... I think.
Sounds like me and my own good intentions that I all too frequently miss on.
Thanks Mark- yeah they were 80s- I have to say- I like getting them off the rack and falling down and bouncing up with them. I used to do rock work and I like the logistical problem like that.
I will have two drinks tonight- both complimentary- I just dont spend my money in bars- too poor, and too much of a beer snob to get fat off cheap overpriced shit- I can barely swallow the drinks they give me for free- Have a good weekend man- I noticed you recovered - very cool!
oh man- and thank you for giving me reason to keep this log- Ive never even considered it until you took the piss at me- very helpful- Im thinking of logging my music practice as well to get some focus there- but honestly- if I hadnt ragged your ass and you hadnt challenged me It would have never crossed my mind. freaky.
Mark E. Hurling
12-10-2010, 06:31 PM
Well thank you. I am sincerely flattered, and it looks like we've both discovered we have more in common than we thought. I'll tell you this as well, I apologize for the shit I gave then. I'm still finding my way on how to best communicate on the Internet.
Hey Mark- I didnt think any of that was terrible at all- thanks for the apology but I wasnt offended as much as just enjoying the fray- fair fights, clean breaks, or fair pissing matches clean breaks- its all just sporty in my book.
incidentally- one drink the first night- 3 the second- and the second party ended up being 5 hours- 430am still hitting hard. Had already been paid- but the tip jar kept filling up with 10s and 20s- the unwritten rule is that if you leave early, you dont get tips- so had to stay till the end to get the extra dough! was fun- but havent played 5 hour gigs since bourbon st days- not drinking is as important as sleep!
Mark E. Hurling
12-12-2010, 05:48 PM
I went to New Orleans once. The place felt like the big voodoo instead of the Big Easy. I've never had a vibe like that before or since. It looked (this was in the early 70's) interesting and unique. It did, however, give me the willies. brrrr.
the spiritualist churches- which are pentacostal/african synthesized and Blackhawk traditions in New Orleans are alive- Blackhawk is an Indian archetype - in other african diaspora communities usually likened to Chango from Yoruba ( Nigeria)
I did some music work in the voodoo community occasionally and studied the Lecumi liturgy for a while- as a percussionist its very difficult drumming to master I didnt get very far- but two years I hit at it- I use it every day too in improvisation on conga drums and even set a little- the way you learn to keep seperate ideas proactive is good for the mind- I was more or less mining for stuff to make my own vocabulary - mostly because of aversion to religion- though drumming is more than just art for me. Im secular, raised pentacostal- so relate to the voodoo stuff culturally- and I have great respect for the artistic traditions as well as some of the ideas around the soul- but by and large, its like a lot religions- its got a heavy financial component that looks more opportunistic than spiritual to me. I just try to learn music and not worry about that- but I wouldnt choose it as a religion- maybe before Islam cause you can drink and the jewelry is cooler,,,,
Nola doesnt have a big reputation in the established Voodoo communities as being a particularly potent town. Its nothing compared to Miami or New York- or LA- one of my first music teachers is at UCLA in their ethno department- youve got more of that energy closer to home!
The 70s-80s was pretty much the last years that the French Quarter resembled true neighborhoods- probably lots of rich moods happening in the quarter, the 90s saw lots of conversions to corporate apartments, chain food, pakistani tee shirt shops and other culturally bland additions- it wasnt such a high point musically for the city- I might be wrong- I started going there in the 80s and barely remember the neigborhoody feel Im speaking of.
A book you would really enjoy if you havent read it already- is The Rising Tide- about the flood of 1927- but about the Mississippi River in general
Also - The Lords of Misrule by James Gill - a great history of Carnival- starting with the 80s.
And, for music, one of my favorites is Louis Armstrong's New Orleans- more about the enviroment that produced Jazz and how it nurtured Armstrongs development than about his life. It is definately a moody broody place.
12/14 Tues
SQ- 290 5x5
Press 135 5x5
Clean - 135, 145, 155 5x3 1x2- dropped my last rep,
DB press- 60, 75 85 3x4 1x2
Form was much better, zero energy for back off sets, clean miss - bar slipped out of my hand. DB press miss was just not enough rest- had to get to work.
Weds- 2x5 squat, feel like push pressing- maybe ask the board- and chins- looking for a set of 10... come on 10... back extensions with 35 again.
12/16 Tues
Squat, 240 3x5
Press 140 3x5
Chins 8,4,4,4,4,3.5
Back (45degree). 3x10 35lbplate
DB 80 3x5
Overshot weight on press, fail on. Chin goal,
Not sure if I'm doing too much on light day
Mark E. Hurling
12-17-2010, 09:16 AM
Just a thought here, and I struggle with my desire to go full bore all the time too. If you've scheduled yourself for a light day, don't go even close to failure on anything just show up and do the lighter, lower intensity workload. That is if I am readng your comments correctly.
Thanks Mark- you were- I had an inkling I was going to miss intensity day- and I did-Im real busy with holidays at work- also accumulating fatigue. So I did push a little. 3 day break and decided to do volume day, last weeks workout.
12/20
Squat- 290 5x5
Press- 135 5x5
Clean- 135x3, 145x3 155x3 160 2x3 165 2x1
DB press- 85 3x5
hammer curls- 40 2x8
165 clean was PR- only I kept failing - I over shot- but 160 should have been workweight. technique felt good (for me- thats not saying much) Im going for 165 workweight next Monday. also- presses were too easy.
11.22
FSQ- 210 1x3 PR 215 2x3 PR
Press- 135 3x5
Chins- 5,5,5,4,3,
finished off with KB - 40lbs 20 swings, clnpress 2 x8.
20 swing L/R Clnpress 2x8
10 swing release cln press 1, 1, around 7 mins. I didnt time it.
Everything felt fine- I may have to miss on Fri playing party and working early to get off for christmas eve. so dont mind blasting out a light day.feel great. steak good. Kids are on break- front squated 75lb boy and threw the 30lb boy around a good bit today. drummed for an hour, wrestled on mats. scooters- between us drank a half gallon of chocolate milk today. lifted with wife today- she is into it and yells when it gets heavy- I cant believe her dicipline. Got me a liftin lassie.
12/24
Sq- 325 1x2 325 1x3
280 1x6 PR
Bench Press- 185 1x5 195 3x5 - PR
Dead- 345, 335 1x3 315 1x5
Press- 120 2x8 130 2x5
OK- I wasnt going to work out today- played till 1230am and got drunk after that- unloaded and basically fell asleep on couch instantly. but kids were merciful and let me sleep late so I worked it in.
Back was pretty sore on one side from last nights hit- every time I injure its on a heavy day after a long or loud show- all 35lbs of my horn rests on one side so shoulder gets jacked up and sort of stays that way the next day- racking the next day always has me missing the lower side- and injuring the lower side when I do- just figured this out today as, again I find I cant reach the rack on right side. good to 'know'.
. I did pause by the front desk and consider booking a massage instead. but hangovers make for good workouts.
I wanted 350 for dead weight- it barely moved, so I tried for my last best, then just went for whatever I had left- Im back in deadlift hell. I think my grip is just fried from dayjob.
simply dont know what to do about my deadlift. Goal- 350 for a solid set next week.
12.27
Squat- 295 5x5
Press- 135 2x5 140 1x5 145 2x3
PC- 145, 155, 160 5x3
DB press 70x5 80x3 85 3x5
went weird on the press, didnt look at last monday until midway thru set- so I tried to make up for it- fun if unproductive
cleans were nice today, still need coaching, but not hopeless.
12/29
Front Squats- 215 3x5
Back Squat 215 1x10
BPress- 200 1x4, 195 1x4 190 1x3 1x2
chins 5x5
KBs 50lb 10 swings 5 CPress
5/5 L/R- 5 CPres
10 catch release 5 CPress
5/5 bottom ups. L/R
Nice workout- not all that light. bench press clearly fucked up. I dont care I feel great. We'll see what Fri holds.
wife came in after doing trapeze class and we worked her out - amazing to see the enthusiasm steak craving in this little woman. she insisted on doing her workout - so I sat back and let her at it- did her novice program at 70% of all lifts- figured that was safe enough- she dug it. cool.
12/31
DL- 350x5 350x1 .PR
Press 160x3 165x2 PR (i think)
132x8 132x6
Squat- 325x3
275 2x8
glad I made 350 for the new year. press was good. squats were fine - I had more but had to get to work.
1//2/11
SQ- 300 5x5
Press 155 5x5 PR
110 1x8
Cleans- 165 4x3 1x2 PR
DB press- 75x5 85x5 90 2x5 PR (90s)
curls- 40x8 45x8
Just felt good so I kept going. weighed 208...PR...
Mark E. Hurling
01-03-2011, 07:26 PM
Well hot damn, and way to ring in the new year! Way to go!
Ian Kovtunovich
01-03-2011, 07:37 PM
1//2/11
SQ- 300 5x5
Press 165 5x5 PR
110 1x8
Cleans- 165 4x3 1x2 PR
DB press- 75x5 85x5 90 2x5 PR (90s)
curls- 40x8 45x8
Just felt good so I kept going. weighed 208...PR...
Nice press there, JM3! I'm going for 165 on my push press this week, but it seems light-years away for the plain-ol' press. Awesome. DB press after the barbell press must be vicious, too. I applaud your masochism while questioning your training logic, but you're hitting PRs, so WTF?
Ian - I dont understand it. I started throwing db presses in because the bench press bores me- and it has motivated me to bench more regularly - but no it wasnt that hard- the hardest part is getting back to the bench with them- I really like it!. In fact- I know Im breaking the pressing rule- there is no logic- but Im just playing- I just try to kill it after my real workout is done and throw a bunch of sets in for fun at the end.
the curls were much harder. on light day Ill bench 3x5- again- no logic at all, Ill stop if my ohpress stalls- I love that lift. Thanks- good luck on the push press. oh and please note weight changes- afraid it wasnt as good as it looked at first! 155 not 165.
1/5/11
FSQ- 225 2x5, 225 2x3 PR
Sq 225 1x8
BP - 195 3x5
chins- 5x5 1x1
50lb Kettlebell- 3x swings x 20 CPress x8
Went up 10 instead of 5 on squats cause I wanted two wheels- bad move- wobbly as shit, and of course failed on 4th rep. next light day drop back to 220 or stay at same,
200 bench next time and 2x1 chins- just to progess if possble.
also, for wifey- (so I dont forget) Sq 55 3x5 push press 4x3 strict press 1x5 deadlift 110 1x5
Dont know how to handle the press with her- she was push pressing the bar, looked heavy- then last set just got it up there with knees solid and very little layback- Im just having her push press the bar until it dials back into being able to press. Advice from anyone reading this would be great.
I really love training her- she yells like a mofo when the weight gets heavy, sounds like a banshee.
Ian Kovtunovich
01-05-2011, 10:45 PM
Ian - I dont understand it. I started throwing db presses in because the bench press bores me- and it has motivated me to bench more regularly - but no it wasnt that hard- the hardest part is getting back to the bench with them- I really like it!. In fact- I know Im breaking the pressing rule- there is no logic- but Im just playing- I just try to kill it after my real workout is done and throw a bunch of sets in for fun at the end.
the curls were much harder. on light day Ill bench 3x5- again- no logic at all, Ill stop if my ohpress stalls- I love that lift. Thanks- good luck on the push press. oh and please note weight changes- afraid it wasnt as good as it looked at first! 155 not 165.
Ah, well, good work anyway! That is still, as far as I'm concerned, "heavy."
ha. nice guy- nothing more embarrassing than being congratulated on something I didnt actually do!! I put the log up after work - hours after the workout, so didnt notice it till today when I was refering to last week to set up this week.
1/07
DL 355 1x4 PR.
315 1x8 PR
Press - 160 1x3 , 165 x2
135 1x6 PR.
Squat 330x3 330x1
225 1x8 PR
DB press- 80, 90 3x5
Ok- overuse of the word PR I guess also, I think Ive been at 160 before- maybe so - i need to check, going for solid 165 next week- Ive lost track but Im flirting with this weight so need to cut the shit and go.... 135 PR was just for 6 reps- was shooting for 8 - goal next week if I make the 165. going to the board with questions on this one.
DLs- I should have stuck with protocol and just tried to get last weeks 350 by 5 set smooth and studly- but I couldnt wait.
I figure since easing back on my squats and prioritizing deads is temporary, I might as well go as heavy as I can each time- when I start hitting squats first I figure Ill drop 10lbs of DL ability anyway- we'll see.
todays lift was without chalk. resets were under 60 seconds and my ventricle popped out of my ear... but I shoved it back in and yelled- only to see 5 sit on the floor against my ineffectual middle aged railings. so I move up next Fri.
Extra squat was just to get someone to eyeball me to make sure I was down. The only person in the whole place was gorgeous and had earphones on.. I really hated to interrupt- but nothings more important than a parallel squat. Its amazing how correct shit gets when you ask a pretty woman to judge you... she looked real happy for me and said absolutely I was below parallel- which inspired me to do the back off set- pathetic I know- but hey, well channelled.
DB presses- are just fun, going for 95 on monday for sure,
205lbs.
Mark E. Hurling
01-07-2011, 02:37 PM
Good lifting!
Whadda ya' mean middle aged, ya' pup?! You don't even start to get middle aged until you hit your mid 40's.
Hey Mark! Youre right- hopefully Ill gain a little maturity by then as well- but I am soon to be 44.. just practicing crotchey...
but- shit- I keep misreporting my lifts- not only was 165 not a PR- I did that a couple of weeks ago for more reps than I was able to do today- need to stop lying about my lifts...
Mark E. Hurling
01-07-2011, 03:05 PM
For some reason I had you about 10 years younger. Well OK then, but don't worry the coupons for Depends are still honored no matter how old one actually is. Trying to get the Early Bird Specials might require you to present some ID though.
For some reason I had you about 10 years younger.
its because of how I act on the net.
Ian Kovtunovich
01-08-2011, 09:51 AM
For some reason I had you about 10 years younger.
That's me, MEH; I am but a pup at 34. But I understand that you would get the various liberal scum mixed up. You are forgiven.
Ian Kovtunovich
01-08-2011, 09:52 AM
its because of how I act on the net.
Keep it up. Growing up is for losers!
Mark E. Hurling
01-08-2011, 01:24 PM
I don't think of you all as scum, merely misguided on some issues.
Im not liberal- Im a Radical Moderate. Dont get me started though- I love a tepid debate. As a musician, I find intensely political people of all stripes just resemble most jazz guitarists, they riff alot, love to solo too much and are usually immune to the most signifigant rhythms of culture and society that only people versed in the soft sciences of economics and anthropology really understand.
All I basically need to know about politics is the difference in how to bill the two parties for bands.
I am forced to vote against Republicans since their success is guaranteed to represent a loss of my rights as an American. but this is just the unique circumstance of living in DC- Im about the neccesary tension between two parties with potentially good ideas more than anything else. Dems are too complex, Republicans are too simple- I have built a happy home on equal imbalance...
If that sounds like a convo with a homeless guy- you should hear me define my Religion.
1/10
Squat- 305 5x5
255 1x8
Press 155x4, 145 3x5 145 pp 2x5
115 1x8 PR- ha ha.. ouch.
Clean- 165 4x3 2x1
DB press- 90 3x5 - fuglies every one of them.
The wall...been here before- this time form is much better. Im taking my oldest sking this thurs- will do Weds as regular light day- maybe a little volume. i havent been skiing since 84 so maybe I oughta figure out something pertinent to that.
Repeat Monday workout with target weights and deload deads to 350 next Fri. Thats what I figure.
Mis remembering my press weights last week fucked me way up.
I did laundry, loaded up my gym bag and just as I was about to head out felt something in my pants- I pulled my wifes panties out of my ass in the locker room. Saw some guys trying not to notice- thats worse than laughing.
When I dont make a workset- I punish myself with a back off set. When I prescribe myself a workout I do the workout no matter what- I failed. I did my best. Im happy as shit. love the grinders.
Cleans are fun. still my weak link. tonight the guy at the smith machine decided to lay his bench close to my platform and do leg lifts- his head was inches from the bar as I was fighting not to miss. I dont know which of us was more stupid- him for leaving his head vulnerable to the side of a barbell or me for going on with my cleans. I was there first.
Mark E. Hurling
01-10-2011, 07:51 PM
I was there first.
I love that. I used to workout with a guy named Curtis who would set up 2-3 pieces of equipment at a time in advance of him actually using them. This guy was really territorial, he would warn others off the upcoming equipment he wouldn't even have been using for about 10 minutes. I told one guy he did this to that he had made the mistake of not walking up to and sniffing the equipment first like a fire hydrant. I added that Curtis had already put his scent markers on it (and lifting my leg at the same time). Curtis was not amused and never worked out with me again. Sorry, I'm sure you're not like that at all, but your comment made me remember this vignette.
1/12/11
FSQT- 135 3x3
Bench- 195 3x5 200x4 PR
chins 5,5,3,,3
The wall Monday was real. my shit is broke. cant believe Im learning how to snowboard tomorrow. must have warm liquor - bringing hot Sho Gu to slope. No workout Fri, repeat Monday next monday,rest,
Feeling good- but def time to not look at a gym for 5 days and eat alot.
wife was bad late for her workout- squat 55 3x5 , PP 45 3x5, chins, 3,3,,3 assisted
She can now pushpress the bar, 3x5 kept her back on squat just to work on form, subbed chins for deads due to time...all breaks were short- total time 20mins. glad she was motivated, I was just hungry.
I love that. I used to workout with a guy named Curtis who would set up 2-3 pieces of equipment at a time in advance of him actually using them. This guy was really territorial, he would warn others off the upcoming equipment he wouldn't even have been using for about 10 minutes.
That was kind of common at my gym as well. some of the guys get rude about it too. Im not territorial but I do love when people ask how many sets I have left and my answer is 15 or something. they can always work in- but, I was there first... ha ha.
1/18
6 day break, except snow boarding- which in my dumbass mind I equated with 'active rest'. ended up on snow tubing instead, the people are very nice in pennsylvania.
today was a yawn. suprised at how taxing it was and how un recovered I was. but felt like a good first day back... I think Ill run 3x5 this week and see where it goes. I could use some advice though- I havent overreached before without getting injured, so dont really know how jump back in so quickly. 5x5 or 3x5 that is the question.
squat - 275,280,285 x5reps
Press 135,140,145, x5
DL 315x5 225x8
1/24
SQ 275,280 285,285x5
PR- 140 4x5
Chins 5x1
Another layoff, recording. so not really going to pick it up till next monday unless I sneak it in. Not sure whether to do 3x5 and run up again or go back to 5x5 like I was doing before. Easy workout, did have to ppress the last reps of the last press sets. wanted to deadlift but had to get to work. one thing worth recording tho- last week I was still a little sore- this week I was hungry to lift. Im going to make a record this weekend. then Im going to hit it.
Mark E. Hurling
01-24-2011, 07:50 PM
Good job bud, but I keep telling you, CELEBRATE THEM DAM' PR'S WITH SOME BOLD TYPE AND COLOR!
thanks officer Hurlthemfuckers... hey, youre into Aisan stuff- have you ever had Sho Gu? I had a houseguest leave a bottle and I like that stuff (not being a liquor drinker) I cant seem to find it anywhere - what is up with that? I dont know how to spell it- the bottle is in Japanese.
Mark E. Hurling
01-25-2011, 09:25 AM
Never heard of it. Shoe Goo you said? I do know about that. My taste for things alcoholic from Asia are Japanese. You can trust them to produce a potent potable that won't contain lead or god knows what. The Chinese now? It would take a braver man than I am to drink their stuff unless it said "Bottled in Fresno" on the side. Sake is good, if you don't mind the feline aroma of the heated product. Kirin beer is VERY good. I mean, it's not one of Ian's superior stouts or porters produced in Portland but then I've found that only 2nd or 3rd generation assimilated Japanese folks like those. Except for Hiro Saito in our college judo team. He was straight from Honshu and he'd drink anything after a tournment. Strictly for carb replacement you understand.
2/3/11
Squat 275 5x5
Press 120x5, 125x5 1353x5
Deadlift- 315 1x5 225 1x8
Im not going to be able to hit it too much this month and next due to work. Goal once a week, plan to progress (or not) 5lbs and go for 5x5.
Next Press weight goal 135,
Deadlift try to add 10.
Felt good to do the volume - better than 3x5s
2/7
squat 280lbs 5x5
Press 135 3x5 1x3 1x2
Clean, 135, 145,150,155, 160x3 165 x3 165 x2
DB press - 75 3x5
Made it back in 4 days. trying to figure out my new shitty lifting schedule. 4 days seemed a little soon to deadlift, cleans felt good. will deadlift next time, then maybe rotate rows/chins and cleans and deadlift twice a month.
Ill be glad when I get back to three days.
2/9
Deadlift 320x5.
230x10
Press 145 3x3
Squat. 250 2x5
Light day,work is slowing so will be back on Fri.
2/11-
Squat 275x2 315x2 325x2 335x4
BP 185x5 180x5 180x4
Cleans 155x3 160x3 165 5x3
OHP - 145, 150 155,x2
Conditioning-
50lb KB
10 swings 20 cpress.
20 swings ( 10L/R), 10 cpress (5 L/R)
10 swings (release catch)
10 cpress
Nice workout. seem to be hitting stride again, cleans were fun- my form is still bad, but Im ready to progress. next clean session Ill try for 165 across, Bench press will possibly be 185,
I did 4 reps on squat becuase some crazy fucker stepped just outside the rack and began to do step ups. It was annoying so I squeezed out a couple of extras- mostly to fuck up his set since, there were two people on the floor (2) (1,2) and he just had to set up within inches of a bar loaded with 335. this kind of shit happens to me all the time.
Gym is closing in two weeks.
2/15
Sq 285 5x5
Press 135 5x5
Clean 165 5x3
Db bench 80(l/r). 3x5
Quickly done 55 minutes. Missed some cleans.just putting it down as is because I. Made up the reps and my rests were too short .
Thurs deadlift, ppress, front sq
2/17.
Deadlift. 325x5
255 x8
Press 145 x3 150 2x3
Front squat. 125,135 140 145 x5
15minute hike.
Easy w/0. Waiting to play gig now, tomorrow for easy assecory worl
another couple of missed workouts deloaded.
Squats 275 5x5
Press 135 5x5
Clean 155 5x3
fell down a short flight of concrete stairs the other day, solid ice invisible at night feet flew . landed flat on my back. having ghetto booty and fat extensors came in handy. less muscle would have fucked my vertabrae good and proper.
Feel great considering. but hip, back,shoulder and elbow still bruised. was good to get back and get normal.
2/25
First run of the season- hill sprints/trail run 20 mins.
Going to log my workouts outside to measure progress. need to calculate distance of my route. Logging this because my calves are sore and I couldnt immediately figure out why (thought it was long show I played Sat)
Anyway, trails were muddy and slippery which slows me down- but was a good start. will be up to 40 mins when the weather is more forgiving.
4/23/
Ok. I need to start keeping a log again. 2 month of sporadic workouts- essientially a layoff as my gym closed. Just found another globo and trying to get cranked up again. For summer Ill be training outside as well as lifting. Goals- to simply get back to mid 300s for squat and deadlift- hopefully with one day of trail runs. Quick linear progression
44. l97lbs
squat 275 3x5
Press 135 3x5
Deadlift 315 1x3
275 1x3
225 1x3
misjudged Dead weight- but couldnt stop because I hate failure. so I failed worse.. damn.
Mark E. Hurling
04-23-2011, 05:07 PM
Good to see you back here. Real failure is when you don't even try. No matter what Yoda says.
Thanks Mr Hurling. I agree. probably a terrible protocol- but missing a deadlift set always makes me want to do a back off set- maybe not so good after a layoff. The next day always lets you know!
4/26
Squat - 280 3x5
Press 140 3x5
chins- 7,6,5,3
Trail run- trained someone in the park- so long brisk walking demo'd some KB stuff (52lb KB) and sprinted with them a little to motivate-
Workout seemed to hard to be so early in my LP- trail session was fun, lots of hills and yet easy because I was mostly yelling.
Deadlift recovery kept me out an extra day- will just shoot for 300 on Saturday.
4/27
trail run. 30 mins
meant to take it easy but as night fell I was in the middle of the woods. Running near Chandra Levy's untimely gravesite is somber enough,never mind without light. still a good test for agility I suppose. mud was not too bad. would love to try this barefoot but too chicken.
Also we are under a tornado watch. the air was sweet moist and crisp- no deer out tonight, but lots of birds and foilage is now fully in. Icy beer by the creek- played some horn outside too- no one around so just jammed it out.. Country life in the City. Hope legs are ok to squat tomorrow. no problem motivating though- new gym is full of hot girls. I fucking love my life. Im broke.
4/28
Squat- 285 3x5
225 x8
Press 140 3x5
Cleans 135 3x3 140,145,150,155, x 3
Nice day, didnt warm up for squat so did a back off. stayed on press because my knees were bending on my press earlier. was much better but will stay here next time. no hurry.
Wife- sq- bar 3x5
Press 45 3x5
Dead- 95x3 95x1 racks and pins gave her trouble- height wasnt great and she kept bumping rack. presses were strong.she can stay there next time.
grilled skirt steak, two burgers, steamed broccoli sweet peas, carrots, and peppers. dogfish. nice.
5/2
DL- 300 1x5 225 1x5
BP 175 1x5,4,3,3,2
SQ 290 3x5, 225 1x8
Trail walk/run..
Started with deads first as its my most horrible lift- was pleasantly surprised that I could progress on squat after all that- however,squats were inconsistent so I think Ill stay there- they got better rather than worse, so thats good.
BP- I should care more, but i dont- Im after Press strength and size.
Volume set on deads was for luck, on squats for form, shins/depth.
Trail run was supposed to be a walk, but then a guy breezed by me and I got suddenly motivated. Run hills, walk straight aways, some of the hills are tough. going out today to walk it. Feel like I got hit by a truck... steaky time...
next workout- stay on squat weight. cleans and press. maybe throw some titty work in at the end.
5/4
Sq- 290 3x5
Press 140 3x5
cleans- 150 5x3
Staying on sq weight was the right thing to do- all sets were consistent on form. Presses are nearly always devolving into push presses- so Im staying at this weight - perhaps deloading if next workout isnt better. Cleans are getting funner.. traps.. No time for accessory work- had to meet wife for some precious time together before slapping the kids around hosing them down and throwing them in the bed... why couldnt I have daughters-they seem so clean and managable..
possibly no workout Fri or Sat due to work sched.
Mark E. Hurling
05-04-2011, 10:49 PM
Daughters are like that until they hit puberty. Then you get dueling hormones between the Dearly Beloved and the offspring. The common wisdom is that boys are harder to raise until they hit their teens. Then they either get easier or impossible. When girls hit puberty they are always impossible. The good news is that at about 20 or so they seem to get better. I'll get back to you on that in about 6-8 weeks when our daughter returns home from college after graduation.
did your daughter piss all over everything? Do backflips off the couch giving you a heart attack? break something made of glass oh,,, about every three months? I dont know mark- I have a theory- guys like me always have boys- and we become guys like you in the process- and guys like you have girls and get to discover your 'softer' side. I was unmanagable- kicked out of every school I went to, hated authority etc- now I walk around like a drill sergent- my inner hippie has died... alas..... Ive been pegged...Ha Ha!
Mark E. Hurling
05-05-2011, 09:47 AM
Ah jeez not this tent peg again. You are onto something about the girls mellowing effect. I'm the first born and only son with two sisters. My middle sister was The Old Man's favorite. I won't go so far as to say he spoiled her, but it was clear she owned him. She told me some years back that she felt sorry for me (when she wasn't tormenting me) lots of times because she could see The Old Man firing and hammering me on his forge and anvil of expectations for manhood. She said, "Mark, you were the only son and the first born, he had to get you right. With me, he could relax some with his little girl." There's no doubt our daughter has worn some of the rougher edges off me.
5/9/11
DL 315 1x5
Pr 140 3x5
SQ 295 3x5
moving on- Doing deadlifts first doesnt seem to hurt squats yet.
Im also sticking with squat weights 2 or 3 sessions in a row for forms sake, although it feels like they are ok, Im sure some of my reps are high, and some weight shifting forward, and Im in no hurry. looking for perfect reps. hopefully Ill get beyond 310 before hitting intermediate- these LP workouts are nice.
Presses are smooth. so will try to move up. or switch to TM for those.
Took weekend off- but did tons of yardwork, a show and hiked and biked. plenty of exercise if not actual 'training'.
5/10
Hike.
Found some "ruins" while bushwacking - an old bottle labeled "Rock Creek Ginger Ale"
seems to be from a bottling company that has been defunct (according to internet) for 40 years. The absence of litter made me wonder when the last people were to have seen the place. Also, a pepsi bottle from the days when pints were bottled. Cant figure out what it could have been. The deer were out as well as wood thrush- the DC 'state' bird- nothing is as gorgeous to me in this eco system as the combination of Wood Thrush, whipoorwill and tulip poplars - nice thing about the ruins- plenty of rocks to clean and press. Almost makes me miss landscaping. Deer are out in force, there is a black bear that lives further down- very much would like to spot him and the very old tortises that live in the forest- so many people in DC are oblivious to the wildness in the middle of the city. I can be out for hours and never see a soul.
Mark E. Hurling
05-11-2011, 09:21 AM
They got black bear inside the Beltway? Wow! I didn't know there were any wild bear anywhere that far North along the East Coast. Of course here, every now and again one wanders down from the San Gabriels and into someone's back yard freaking the hell out of everyone. But DC?
Mark- there are amazing things in this forest- considering that its in the middle of an urban area- 1800 hectares of basically virgin decidious trees. Ill get you a link- the bear was discovered in the security camera of a parking lot in the 5000 block of Connecticut Ave- a main avenue out of town which also abuts the park- Im guessing they live somewhere above area 6- I hike/run areas 7-10. Ive hiked alot of it- but cant figure out what area a bear would find secure enough to live in. Starting in on the lower areas- my goal is to know pretty much every square foot of that forest- on path and off- between my house and town. As much as I hate the culture of DC- I love the woods- and New Orleans was shit for woods- we were underwater down there- had to drive out of town to get to nature.
Squat - 295 3x5
225 1x8
Press 140 1x5, 135 4x5
Pull ups- 5, 5, 4, 3, 3, 3, 2
Pull ups suck, Squats easy, Presses look like they are at intermediate- reps good, but I cant move up, no fractional plates and 5lbs is huge.
Next workout- 300,sq, 125 5x5 on press and cleans- 155-160 5x3.
Wifey joined me- great to work out together, she is off and running on her own- proud of her, no need to coach her so much, just working out, go girl.
5.13
Sq- 300 3x5 300 1x3
Press 135 3x5
Clean- 155 1x3 165 4x3 165 1x2
20 miniute hike.
Clean weight is 165 next time, extra belted set of squats to make up for depth issues on 2 reps of last set- nice and deep and comfortable (if I can use that word) one for good measure.
Press isnt moving- going to stay at 135 till reps are perfect- push pressing one here and there. possibly try more back off sets, dont think Im at intermediate yet and dont feel like deloading/resetting.
going in tomorrow on lunch just to bench press- very unmotivated to bench press- so Ill put it with some easy stuff and hopefully start making progress there. feels great.
5.16
Deads 315 x 4
Injured. Repeat of back injury, took advantage of shock to shower get to work.
I would kill to have a desk job right now. Completely fucking fucked. Irony is that some cat came up to me in the locker room and said "you've got a great deadlift man". How fucking embarrassing. And yes, I did pretend not to be injured hoping the dude would just leave. Vain as well as stupid.
Mark E. Hurling
05-16-2011, 04:04 PM
Damn I'm sorry to hear this! But at least you got some recognition and kudos for your achievement in person. You get extra points for not whining about what it cost you to that guy. You did good. Now get better.
Thanks mark! I just got out of my session. Wasn't too bad.I get nervous about working on really in shape people- but sometimes they are so tore up from bad recovery etc,that its actually a little easier than working on a detrained person full of adhesions and parts of the body that just can't feel anything ironic but true,I've massaged thousands of people by now and should just realize this.and yeah, I think the last thing I want is my form/fault injury misrepresent a sound training program.
5/20
40 minute hike. body weight squats, 45 2x5,
multifida, rotators and may QL responding to movement more than rest.
all I could do- back on Monday.
6/22
Pulled out of my injury and have been doing trail runs/hill sprints. The weight loss has been nice, some travel broke up the sched and this week have run once but now starting back with the bar. I dont log trail runs because, well, I dont know how to measure progress so well- time, number of sprints up the hill - its pretty variable.
For my next phase of lifting I am going to try to address some of the imbalances that come from carrying my horn- Ive pondered unilateral work and, aside from being a bit boring Im not sure I have the time or programming knowledge to come up with anything meaningful.
So, still not sure - other than working in back extensions and other movements that strengthen lower back - Ill probably just keep squatting and pressing and doing pull ups and cleans. Im nervous about Deadlifting- but Ill figure that out as I go along .
squat- 225 3x5
Press 130 3x5
Pull ups- 5x5
Dips 1x10
dumbell press 70 3x5
40 minute walk with wife.
I was disappointed that my squat was so low- however- I did drink 3 beers a couple of hours before the gym. I was so into getting back that I went ahead and worked out- (wasnt drunk- just a little sleepy) felt good- but Im going to at least start with 250 next time on supposition that the beer held me back- I can usually walk in and squat 250 detrained.
6/23
hill sprints- 8 rounds, hill 1,
6.24
easy walk- 25 mins
FSquats- bar- 3x5
Press- 135 3x5
dbell BP- 2/75 3x5
Pull ups- 6,5,4,4,
Cleans- 155 5x3
back extensions 2x8 - pad was hurting my balls, I quit.
Wife-
squat 45 3x5
press 30 3x5
pull ups- I dont know, I was doing cleans-
I havent been to the gym without a program in a long time- was fun. just trying to stay off my legs- they ache and are full of blood.
Also, was trying to jockey around working out while training my wife- encouraging her to manage her own warm ups. She is getting more independant. the broism in this new gym is a sad riot- and very confusing to her.
I might try one more workout tomorrow- I really want to see what my squat is looking like without any booze in the system. or just rest, Monday is a run day- Im going to have to figure out a way to program that stuff- Im clueless- grilling some cow and fish.
Mark E. Hurling
06-24-2011, 06:30 PM
That problem with the "ballage" on back extensions can be nasty if you can't or don't adjust the pads just right. Glad you're back again.
Mark!! thanks man -youre the reason Im keeping a public log in the first place. Its very helpful- if perhaps a little pretentious for an old partied out weak sauce jazzer like me-- so Im always indebted to you!
Mark E. Hurling
06-24-2011, 10:01 PM
Old, you? Not quite yet. You do me too much honor, Sir.
respect is mutual MEH!
6/27
Squat- 255 3x5
Front squat- 125 3x5
Press 135 3x5
clean 155 5x3
Dips 6,4,4,3
Pull ups- 4,4,3,2,
hill walk- 20 mins.
Ok- Im back now- 250 is usually where I start when deconditioned and last work out was post 3 beers - so Ill consider this the first day.
Dips were sucky because the gym I worked in (I go to two) only has a thing with counter weight- really fucks me up to have that thing clanging at my knees.
Pull ups were lame because I was fried.
I need to deadlift. but Im fucking nervous about pulling my back again, can feel my injuries (adductor, vastus medialis, psoas a little) even as I squatted- ah phagocytes... Tomorrow will be sprints or a light trail walk/run if Im super sore.
6/28
walk/run/walk/run
30 mins on the trails- legs were lead.
6/20
DB press 75 3x5
Deadlift- 275 1x5
Press 140 3x5
Pull ups- 5,4,3,
originally just wanted to deadlift. bench then go hit the trails- but had to reorganize because people were in the way. good to start deads again.
6/30
Squat- 270 3x5
F squat- 120,125,130, 135
press- 140 1x5 135 4x5
Clean- 160, 5x3
Still trying to figure out how to put front squats in to add volume to my squat sessions- only going to do it while the weight is so low- till I get to 300 then probably split off and give it its own day. good workout- cleans were ok- Im definately off my honeymoon with everything but squat and deadlift.
7/6
Sq- 275 3x5
Press 140 3x5
Pull up- 6,5,5,4,3
seated db press- 40,45,50,x 10
dips 10,,7,5,3,2.5
wife- sq 45 3x5
press- 45 x3 40 3x5
pullups?
Basically My wife comes in after I squat and warms up while I press- then I train her squats while I pull- when she presses I dork around trying to keep busy- hence- odd db work. Its kind of throwing my workout- but so enjoyable to see her sticking with it and yelling her last rep in a room full of office guys doing curls.
6/7
Hill sprints 8 rounds. 25 mins.
6/8
DL - 285 1x5
Press 135 3x5
Front squat - 135,140, 145, 150. x5
DB press 80 3x5
KB work.
walk.
wasnt recovered from press. started doing back squats but could feel the low back had had enough. front squats felt good.
7/11
SQ 285 3x5 275 1x5
Press 115 5x5
Pull ups 6,5,4,3,3
Pull downs 120 3x5
cleans 155 1x3, 160 1, then fail.
Squats were hard and I was losing depth so I did a back off set to get it right.
Got vibed on the cleans- the bar, the amount of space, I dont know- I just put it aside- then couldnt find a place to pull ups so I dorked around with hammer style then did some pull downs- nice feeling, but,,,
I have a hard time even a day after a club show. maybe its over drinking etc- but spine can't take all the jumping I do with my horn and hollering. Its like I need two days of recovery from a 3 hour set.
gone are the days when I could jump off the stage with a Tuba run at the crowd and rock the joint from the bottom up. I play better- more right notes, and can still bring the show, but I miss that level of physicality to shows-then to have it creep into workouts. fuck.
7/12
RDL- 250 2x5
dbBP - 155 3x5
Dumbell BP 65 2x5
Dips-10,8,5,3
Pull downs 120 3x8
tricep extension (I know, I know-Im at the beach, fugit) 50 3x5
7/13
Squat 275 3x5
225 1x8
Push Press 155 4x3
Pull ups 7,6,5,3
Pull downs- 120 3x120
7/15
Squat 285 3x5
Press 145 1x3
115 1x8 1x6
Deadlift- 295 1x5
DB press 80(x2) 3x5
Pull downs 140 3x5
Back up to the weight I should be on Squat- little deload helped with depth- Im holding my weight back until its easy as my deads are neck in neck and I figure Im cheating depth. Deads came up easy. I dont know how to program RDLS but Im adding them- every time I fuck my back on Deadlifts its on the way down- so Im excited to find a movement that will help my back keep in extension when the loads increase.
Pull downs- I dont know- I threw them in as a vacation what the fuck play around kind of thing- but between the RDL and the pull downs I think my lats may be a limiter- so I might add them in. they are easy enough to do after Im worn out. looking for more productive pulls to help with DL.
7/18
squat- 290 3x5
Press 120 5x5
RDL- 145 3x8
DBBP - 160 3x5
40 minute trail hike- no sprints.
Squats getting heavy- will hold weight for next time as some were at parallel- but certainly not below. Press was just right to slightly light. RDLs- no clue, to what Im doing or how to do it- going to go back to sets of 5 I think- dont know.
7/20
Squat 290 3x5
Push Press 155 3x5
Clean 165 5x3
Pull ups- 5,4,3,... fuckit.
DB bench - 160 (80s) 2x5 170 1x5
dips 5,,3,5,
Wife- squat 50lbs 3x5
Press 40 3x5
Pull ups - dont know
Squats were easy- great to hold weight for two workouts- far less room for doubt on form. Fun working out with wife. Recording with Thievery Corporation tonight- . my part is exactly one note long... but hey...
7/23
DL - 315 1x5
Press- 155 1x3, 160x1
Squat 225 1x5
FSQ- 135 x5
DB press- 100 (50) 1x8 55 1x5
DB BP- 160 1x5 170 x5 170 x3
I was only going to do 300 on Deads- but the guy before me doing bouncing deadlifts with 5 second spinal flexion pauses for emphasis, totally tried to vibe me from working in at the only squat rack, He intimated he wasnt sure if I could work with the weight he was using (225) as a means of saying 'get lost'. I didnt smart off but after my surprise I decided I had enough of pussiness- in myself as well as others. so 3 nickels seemed a logical choice- Im now past my last injury weight and on my way to 405. I dont want much out of weight lifting- but 1.5 squat and 2xbody weight deadlift is my standard Id like to carry till Im 80 or 90 if I can.
Lucky for me- was a great workout, and anger turned to love of lifting and people. I got some sympathy from a bystander who saw what happened- and he came over and we had a good time laughing at mr lanky vibram 5 finger lawyer.. additionally, I was able to help a hefty girl with pull ups- turns out she is competing with her girlfren in a beginners pullup contest. wonderful chat we had. Felt like a fucking Disney movie by the time it was over with. headed for the pool. having a steak. and it is good to be alive at 44 yrs 200lbs, poor and jamming every day. Cancer stay away from me- pussy come here.
7/25
Sq 295 3x5
Press 125 3x3 130 3x3
Rdl 185 3x5
Dips 10,8,5
Deads awakened my injury-had the same lumbar/multifida pain that marked the last days of my recovery fromm last. Time-that's why I didn't complete sq portion. Today was fine.stay a 295 for form next time.
didnt check the log and mis remembered press weight- felt real easy on set 3 then had my DOH moment. Going with 135 next time just to see. RDLS felt good- major ramp up to find 185. start with 195 next time.
7/26 - 20 minute hike.
7/27
Squat- 295 3x5
PPress 155 3x5
chins 7,5,4,
Keep 295 for one more session- the weight is fine. but I was hungry and didnt eat right last night. unable to add stuff in. tonights gym is small and crowded. felt self concious doing cleans- but going to give DL a little rest and hit cleans on fri or sat. Will Deadlift Monday. For Monday- easy squat improving depth. Test Press. cleans. the uptown gym is tight - but 3 of us in a row working barbells in different workouts was fun. much respect all the way around- really dug the vibe.
6/27
DL- 320 1x5
Press- 155x3 160x3 165x1 x2pp. PR.
Squat 295x2x5 300 1x5
DB BP- 160 (80) 1x5 170 2x4
chins- 7, 5, 3,
Dips- 8, 3, 5,
Fukin ell- 160 I think was a PR- 165 certainly was. would have finished strict except the bar knocked my teeth. Talk about weight over center of gravity- then I was annoyed but rattled- so I quickly finished just to do it. full extension. knees straight. best I could do. I love to press. I also bang the top of the cage with my right shoulder because of how my shoulder is jacked. Wife likes point this out a lot.
Deadlifts were easy as well- but Im afraid of deadlifts. I wont stop being afraid of them until I hit 350. instead of going down- my heart starts racing before my workset. groin pull is def in evidence but everything seems fine- RDLs are helping I think. Ive also lost weight. 6' 195.
food made the difference on this one. grip fried from work. but beef and fries 1.5 hour before- was tough to get going- have to remember that timing.
monday 300 squat. maybe bench press. just have some fun.
Mark E. Hurling
07-30-2011, 03:35 PM
Don't we all celebrate the pressing PR's the most? Good job.
8/1
Sq 300 3x5
Bench 175 3x5
Clean 170 x2 165 5x3
Db press 100 (50) 2x8 1x6
RDL. 190 3x5
Dip 3x5
Chin 1x3
Wrecked the shop.already sore. 300 was about where I switched to TM last time-this time was a surprise soreness right after 1st set. Made my form better as coninuing was a real question. Maybe take 2days off.
Trying to decide whether to just. Use belt or go to TM. Ask board
THANKS FOR THE WORD Hurling!!!
8/2
FSQ- 195x5 200 x5
Sq 200 1x8 225 1x8
Press 120 4x5 135 2x5 135x2 pp x3 135x1 ppx4
Chins 5,5,4,,3
Dips 8,7, 5, 3
Wife- sq 45 3x5
Press 35 1x5 40 3x5
Dead- 95 1x5
Worked out because she wanted to- back is still fatigued but feeling good. I think that was a front squat PR- have to check - the were hard.definately just the right bang for the quads without taxing lower back. 2x8 on squats were just right.
Fucked up on my press weights- then tried to overcompensate then had to just push press on through- Im lost. but whatever- Im getting stronger- press and frequency and all that- Im going for a light day then see if I cant test it at 170. goddam right. Couldnt get the image of that guy mike webster in the woods putting logs over his head trying to get out from under alzheimers out- fuck thatll be me one day- beating drums and putting shit over my head to try to keep sane- horn playing and squatting will be the first thing to go with my mind.
8/6
DL - 325 1x4 325x1 - lost grip. reset 60sec break - moving up next week- no chalk today.
Press- 155 1x3 165 1x3 170 fail.
squat 300 3x5
DB incline - 110 3x8
db press 80 2x8
Pull ups 5,4,3
Dips 5,3,2,
Thought I would go heavy on press after 2 days off. move up on dead next time- bring some damn chalk. Squats were inconsistent - used belt for last set- stick with 300, If I cant get lower reset to 290 and run up again. DB work was taxing. lots of partying during my two day break, did the 1.5 hour burger frie thing- might have helped but sleep wasnt as good due to not being sober after gig last night. hard to say no to free cocktails- really need to though- Id rather be strong.
8/9
Hill sprint- walk, jog, sprint - 4-6 times - wasnt counting 90 degrees- sprints were slow as hell. but I ran enough to stitch up.whatever- Ill take it.
8/10
Squat - 275 4x5
Press 130 5x5
clean 165 5x3
Was sort of rushing to try to figure out whether to reset or go to 5x5 and start intermediate on squat- read the ss wiki as I warmed up- in the end I settled on compromise- reset do an extra set- was all good and legal. working out tomorrow then possibly thurs or fri- next session maybe add 10 and go for 3x5- if I can get to 300 legal Ill reset again after vacation then see whats what. It felt reallly super fucking good and deep, spinal extension right, shins vertical. decent 4 sets.
Press. easy.
Cleans- easy- bar speed good, not getting the traps engaged, but the hips feel smooth. hitting those sets was joy.
Now Im totally drunk and undermining my recovery a sad mix of lifting geek and party harty..
tomorrow- just play- I might bench. pull downs. just look busy so I dont look like Im training my wife. Afraid Im gonna get in trouble with mr partial pullup head trainer..
8/11
Squat - 285 4x5
PP 170 3x3
RDL 205 3x5
hills - walked up- jogged down. wobbles
Wife
squat - 50
Press 45 3x5
short on time. so we skipped pulls.- wish we hadnt but child care is what it is.
8/24
first day back after week in the mountains and some gigs which have kept me from the gym- was pysched to start yesterday but gym was closed to earthquake. Less motivated today but as soon as I walked in I heard a guy beating the shit out of a boxing bag- that got me pumped. Finally in pocket.
Squat 285- 3x5
Press 135 5x5
RDL 225 3x5
Wife- squat 45,55,65 x5
Press 45 3x5
pull ups - dont know.
just guessed my weights on RDLs- nice that they were higher- 285 was good- but couldnt pull another set out. Press was fine as well. We took a hike afterwards- 30 minutes up and down hill. already sore.
8/25
cleans 165, 170 4x3
DB BP 160 3x5
Rows - 135 3x5
20 min easy run.
wish I wasnt logging this at 3am.
8/30
DL- 315 1x5
Press 135 3x5
Pullups 5,5,4,3
week is fucked- going in tomorrow- presses were weak- lost a lot since I didnt workout for 5 days. Starting with programming next week.
9/1
Sq 285 4x5
225 1x8
DB press- 160 3x5 170 1x5
dips 5,,5,5
wife
sq 55 3x5 45 1x8
press 45 3x5
pull ups -
satisfied. holding up till I can get back regular. try to get back and press and clean tomorrow. do some walking. relax before weekend jams.
9/6
Squat 290 3x5, 275 1x6
press 140, 145 2x5 1x3
cleans 155, 160 4x3 1x1
Going tomorrow to pull and db bench. want to deadlift, see how I feel- another fucked up schedule week. squats werent legal- should have hung back.. but I can do that weight on Thurs. many shows this weekend- couldnt raise my hand over my head friday night from end of show till Sat evening. but most recovery issues beer related. both kids in school- ready to program a little better and start working more. My sons first day of school - he smiled and waved- see ya later dad.. no drama. no fear. confident boy. my chest is huge and melancholy- he made it through the first let go. I am done phase one son. forever.
Mark E. Hurling
09-06-2011, 02:30 PM
That first in the long series of goodbyes can be wrenching. I wish I could tell you that one becomes accustomed to it and that it gets easier.
Hey Mark- honestly, I was pretty relieved to be done with it. Im looking forward to making some damn money and hanging around grown ups for a change- I love my kids- but school is a blessing.
9/7
DL 325 1x5 315 1x4 225 1x6
DBell bench- 170 3x6 180 1x3
dips- 7,,5,4,5,5,
Tbar rows. 185 3x5
Pulldowns- 130 3x8
kb swings- 28kg 15,3x5
wife- squat - 60lbs (pr) 3x5
press 45 3x5
suitcase dl- 25kgs 1x5
just fucking around- only needed to deadlift. no chalk so grip gave on 3 and 4- no lockout out- but strength was there- lockout was bad due to grip only. was mad so did some back off sets. wife is doing well. she is leaning forward some on squats but progressing. her other days are trapeze class and yoga- and the barbell work is helping with rigidity she needs for trapeze. cool- moving her up on press.
9/7
DL 325 1x5 315 1x4 225 1x6
DBell bench- 170 3x6 180 1x3
dips- 7,,5,4,5,5,
Tbar rows. 185 3x5
Pulldowns- 130 3x8
kb swings- 28kg 15,3x5
wife- squat - 60lbs (pr) 3x5
press 45 3x5
suitcase dl- 25kgs 1x5
just fucking around- only needed to deadlift. no chalk so grip gave on 3 and 4- no lockout out- but strength was there- lockout was bad due to grip only. was mad so did some back off sets. wife is doing well. she is leaning forward some on squats but progressing. her other days are trapeze class and yoga- and the barbell work is helping with rigidity she needs for trapeze. cool- moving her up on press.
Mark E. Hurling
09-07-2011, 11:15 PM
Hey Mark- honestly, I was pretty relieved to be done with it. Im looking forward to making some damn money and hanging around grown ups for a change- I love my kids- but school is a blessing.
Nothing wrong with that. We love them and have to gradually loosen our grip on them. School allows us to do that and for them to stand strong alone.
Nice progress on the deadlift.
Thanks Mark- Ill feel better when I get back to 350-360 which was my last best.
RDLS and extra pulling or something is making everything a bit easier.
9/9
Squat 295 3x5 275 1x4
Press 135 3x5 125 1x5
RDL- 225 3x5
pull ups - 4,2
Squats once again high- only 4 out of 15 and not by much. I think Ill try this weight again and maybe use a belt- it always seems to be 2 and 5 that I feel myself coming up before Im down. I dont want to deload just yet.
Going to play tonight but its a resturaunt hit so I can sit down ( I dont allow my band to sit for any gigs) I hate this gig - I am a loud player, I yell and basically do what I want- but tonight I have to be demure so people can eat. fuck.
Squats - 295 3x5
Press 135 3x5 1251x5
Cleans - 155x3, 165x3 165x2 155x3 160x3
Pullups 5,2,2,
squats were better- if I hadnt thrown the extra set last workout I would have been recovered enough to make them- but needed a belt to finish.
will stick it out at this weight one more workout. goal is to switch to intermediate at 305.
Presses better too- only two pp- still, going to stick with this weight next time too.
Cleans- not enough rest, 160 next working weight.
not a ton of eating or sleeping- was fine for what I had in the tank.
9/13 short run.
9/14
Deadlift- 330 1x3 330x1 315 1x3
Press 135 3x5 140 1x3
Front Sq - 135,140,145x5
dips - 12,3,3
Not enough rest on dips I suppose. presses were easy- ready to move up on those deadlift,, I dont know- not coming to full lockout on 325 should have warned me to stay there. hungry to get that lift up. going in tomorrow to squat 295- Ill move to 300 if it looks ok. lots of loud music planned for the next few days. shoulder will be bruised maybe wrap a towel around my leg to keep from bruising that. back on monday. Oh- I want to log this- last night on my woods run a guy was pimping a girl out in his van- very odd for the park- and disgusting. he had a sign that said "official business" like he was a govt employee and they were there basically all evening. pretty gross. I should have called the cops - but I couldnt be sure- then another guy who had been there for awhile confirmed my suspicion. I bagged it because I wanted to get home and didnt feel like hanging out talking to the police- besides I usually crack a brew while I stretch out- hard to explain that to a cop when youre reporting someone.
9/19
Sq 295 3x5
Press 120 5x4 130 1x5
Rdl 225 3x5
Dips 8,4,3
Misjudged weight on press-too light
Squats were ok -moving to 300 next time
9/21
DL- 330 1x4, 315x1
PPress- 155, 165,x3 170 3x3- (warm up less and try 175 for next time)
FSQ- 145, 155 165x5 170 3x5
no chalk again- my kids are hiding their crayon chalk because I keep stealing it. gotta buy some. DL fail at lockout.
PP start 175 and dont warm up so much
FSQ - same- dont know why I chose 3x5.
9/22
clean 170 5x3
db bp - 170x5, 180 2x5
chin- 4,3,2
9/26
SQ-275 5x5
PR 130 5x5
RDL 230 3x5
Fuckit- I went intermediate. I have no plan. Only goal is 405 dead. Didn't feel like doing 300.
Mark E. Hurling
09-26-2011, 06:52 PM
And a noble goal it is.
Thanks for the words mark- lets see if I get there.
9/28
DL- 330 1x5
PPress- 165,x3 175 3x3 PR
Front Squat- 165 1x5 175 3x5 (pr I think)
DBBench- 180 1x5 2x3
90 1x10
Some fucking light day- also, straight from gym to gig- play drums for 3 hours, drunk as hell- zero nutrition. Not a good recovery plan. Not a true light day- but nice b/c I didnt feel well going in. and the workout got me up.
Deads were easy, had chalk. groin/mulitifidus or psoas or whatever the fuck that spot is in my lumbar is talking- I was afraid of the lift- but it sailed. very happy. but Im feeling injury through the 4 beers- just a tension feeling- awareness.. FSQ wobbly but ok- go ahead and move up felt good.
bench- sad motherfucker- but felt good. RDLS are helping deads.
everything good but the quadratus/multifidus- need food and sleep. maybe just do lots of pulls on fri for assistance.tomorrow will suck.
9/30
Squat 315x3 325x3
Press 160x 1 pp x2 , 165 x1 ppx2 170 pp x3
Clean 165x3 175x2 1652x3 170x2
Push presses on light day dont work- moving them to monday. Cleans felt great despite misjudging weight.
low back is still speaking- but its on both sides- which is a good sign. Cleans left my feet a bit sore for some reason- but they went fast. wish i could drop them at this place.
10/3
Sq- 280 5x5
Press 135 5x5
Clean 170 3x3 1x2
Maybe misjudged weight maybe not enough recovery from Fri. Failure sux.
10/11
Sq- 280 5x5
press 135- 5x5
chins - 5,,4,,5.
basically repeated last mon- felt pretty good too. but was done in 45.
warmups were heavier- bar 2x8 225x5 2401x3 then work set- wasnt hard- and maybe Ive been warming up too much. Press was less warmup as well.
grip was limiter on chins. been gripping all day.
10/12
clean- 175 x3 175x1 170 3x3 170 x1 170 fail 170 fail.
DB BP - 180 2x5 1x4
dips- 7,6,5
RDL 185 2x8 1x6
wife SQ- 50 3x5
Press 45 3x5
Chins- dont know.
great workout considering. cant break 175 on the cleans. rest tomorrow. deadlift/Press/Squat Fri.
10/17
DL- 335 1x5
Press 135 3x5 140 1x5 1451x2 145 fail.
Squat 285 3x5.
I almost didnt go in. hip,back and adductors are 'alive' something is pushing on a nerve- not pain- just woke up. back is fucked up from weekend, and still bothering me could not walk sunday. Recently, some weekends are leaving me with inability to raise my arm above my head- usually lasts 24 hours- that didnt happen this weekend.. I need to start logging my beer intake tho- 6 on sat 2 on sunday 4 tonight. frustrating.. The only reason I went was b/c I wanted to DL - very happy with my lil lifts- finally hitting deads with anticipation. hope to break 175 on cleans and feel real comfortable with that- but recovery is shit with the drinking.
I wanted to be conservative on press- then tried to make up for it by ramping. mistake.
I will do 140 next volume day.
I intended to make squat a light day- because of back issues- but got so annoyed at trying to plan my next workout that I just said fuckit get her done- and it worked.harder cause at the end- but glad to get that out of the way.
Needing to do something decompressive for my joints. missing the pool where I could just suspend and relax. as much as I enjoy heat- I dont think its that great for recovery. still, recycling a 6 pack in the sauna is kind of fun.
the sound of iron plates jangling on a barbell totally sexes my eardrum. Old ghanaian saying:
"When blood touches Iron, Rats will try to eat it, but will fail"
Mark E. Hurling
10-17-2011, 09:05 PM
Not a bad saying, but when I was still doing leathercraft I carved in "Blut und Eisen" in my old lifting belt. Then I colored it in red and outlined it in black.
what does that mean? The saying (if I remember) was to a particular king. I got that from John Chernoff (musicologist) who I think picked it up from the Dagbamba.. that was the main group he studied to write "african rhythm,african sensibility" its about drumming - but its a great book about aesthetics too.
Mark E. Hurling
10-18-2011, 08:43 AM
Sorry, it means blood and iron. It was Bismarck's slogan (and actual practice and policy) for brining about the unification of Germany in the 19th Century. In an entirely unintended bit of serendipity, I saw this old belt that I thought I tossed out years ago in the closet this morning. It still looks good.
Oh cool- serendipity maybe- but the two go together dont they?
10/19
db bp 190 1x3 1x2 180 1x3 100 2x8
Chins 6,5,4,3,2,2
dips 8,7,5,3
back was hurt after last dead/sq session but wanted to lift- obviously not a well planned session- really want to break 190 on the dumbells. for 3x5, thought I would do well on chins despite having just pushed- but, no. ate a lot. possibly going in this morning or before work today to do some shoulder stuff. maybe squat tomorrow. damn.
10/24
Sq 275,280,280,285,290x5
Press 135 5x5
Rdl 185x8,190 2x8
Sick,back was still tweaked a bit, I did the best I could, not getting stronger-but not losing ground. So content..I guess
Feel like utter shit.
10/25
long hike. some sprints - but mostly took it easy.
tomorrow focus on cleans- but not try to push much and see if I cant break 95s for 5 on db. front squat.
10/26
Cleans- 155,x3 165 4x3 165x2
DBBP- 180 x3 180 3x5, 120 2x8
FSQ- 155x5 165x5 170x 2x5
so much for deload- goal for next 340 dead, 325 sq 165 press.
11/1
Deadlift 345 x4
Press 140 4x5 2x3
Had to go to work. Going in tomorrow to squat
11/2
squat 285 5x5
db bench 180 2x5 1x3
chins- 6,5,4,,3
going in tomorrow just to do cleans and maybe some other pulls.just doing abbreviated workouts. maybe try to max on Fri or Sat for presses and squats. The beer at lunch definately didnt help this workout.
11/7
Squat 295 4x5 1x3
Press 135x5 140,145,150,155,160,165x3
Rdl 165,185 4x8
Keep missing heavy days, just wanted to see-felt good. Last set of sq,not enough rest,presses were ok,little push press in there but mostly strict. Hopefully can get back in routine.
11/08
DB press - 190 1x5, 1x3 1x2 150 1x8
chins- 5, 4,,3,2,
ab rollouts- 3x5
rower- 3 min 'sprint' - was broken so dont know.
Cant break 95s on the dumbells. not much left over for chins, even the abwheel was fucking with me- Im used to the little ones with the handles. absolutely shitty workout- I feel great though. tomorrow will clean, light press, frontsquat.
Mark E. Hurling
11-08-2011, 09:41 PM
I used to do Concept II row sprints. What a tough bastard to gut out.
Hey Mark- yeah- I hate em- and totally lost steam without the monitor to help.
11/14
Squat 295 4x5
Press 135,1x5 145 3x5
Rdl 185,195 x8. 210 2x8
11/16
DL- 350 1x3
BP- 175 2x5 2x3
squat - 275 2x5
lifts are shit. dont care- almost didnt go. Should have stayed at last DL weight- cant do it though- I really need to make 400- even if just a single- just to get it done- enjoying the lift.
prolly not back till Monday. work is off the hook.
12/8
22 days off.fuck
squat. 250 3x5
Press 125 2x5 135 2x5
RDL. 185 3x8
1/25
Dead- 355 1x4
BP 170 3x5
Squat 315 3x5 belted.
Lost last page of log- oh well- won't have to see how many workouts Ive stayed at 315. Go ahead and move to 360 on Dead on Weds- no sleep or food made me miss. It wasn't that hard.
It wasn't that hard.
There are pills that help with that now. If you're interested see my email inbox - every other email is trying to flog them off cheap.
4/2/
Going to start logging online again.-goal- 200lb overhead, 405 from the floor for 5. Maintenance on squat for awhile- work up bench press to help press. Open to all advice on how to get my press rocking at bodyweight.
current stats:
45 (in a couple of weeks)
200lbs.
4/2
Sq. 315 3x5
Press155 3x5
Rdl 185,195 2x8
Chins 1x3 1x2
Stay on squats on weds - they were mostly legal,but one or two were high. And third set was belted-all yhem were legal. Go for unbelted low.
presses were mostly ok- at least 2 of every set had a dip drive - stay on 155 till smooth.
feel great.rdls were smooth. Last fri did back off sets with rdls as per advice on board- felt fine
. Going to park with beer in hand. Missing weed. But enjoying strength and was loud as piss singing on the weekend gigs. Had an old norweigian woman shimmying her tits off at one gig. God bless the grannies.
4/3
Trail hike/bushwhack. Did a ton of yard work today then went for a trail run- which ended up being a walk - bushwhack was fun- but low back is shot, fucking shot- no squats tomorrow. want to go in- but have to figure out something aside from squat or press- prolly bench, chins, dips. I dont know,
4//4
chins- 7, 6, 5, 3,
BP 185 x5 175x4 175x5 (with spot on last rep)
Dips- 5,4,3,3
Hike.
Didn't squat or clean because hips and low back sore from last session. disappointed that upper body work wasn't stronger- at least chins should have been higher since it was first- prolly not recovered from rdls-
tomorrow- Squat, Press, Clean.
4/6
DL 350 1x4
Press 135 2x8 1x6 1x1
Clean 155 x3 165 3x3 1x2
pull downs 100 2x8
Did pull downs just to feel the stretch and throw in some bullshit movement. Seem to be stuck at 350 DL. Following Oldsters/Stoneriders advice not to squat and DL so much but now just free styling until I figure out something. Would like to figure out a plan- but dont know how to ask an intelligent question about it. fuck.
4/9
Hitting 531. Ordered e book. Read it and promptly got to gym and forgot what the fuck to do!
Squat. 5x 265,275. 275x 8
5x10 135.
Kept trying to download a template to my phone- ended up doing 5x10 just to not cool down.
dont feel that worked out- but it is the first day so...
4/10
Press- 105, 120, x5 135 x10
Chins- 38,
Dips- 49 7 at graviton with 20lbs assistance.
Lat Pull downs- 16 at 80lbs.
65lbs 2x10 55lbs 2x10.
Im not trying to do boring but big- but decided to just try it since the initial workout just didn't seem like much at all. Did assists on Chins/Dips just to make prescribed reps. Not sure if thats a good idea. If I feel day after tomorrow Ill go ahead with it.
PM workout- trail walk/run/ maybe some hill sprints. Legs feel ok from squats yesterday. weighed in at 205- want to get to 200.
4/12
Deadlift. 225x5 275x5. 315x8. Pr
Squat 155,165,175,180 180x10
Reaclulated training maxes to start lighter. Why? Because Im a big pussy
4/13
Bench. 125,145x 165x7
Incline db (x2) 55,55,50,x10 45x8 35x10.
Db rows 55 5x10.
I hate missing reps.
4/16
Squat- 225x3 260x3 305x x8
10 chins. Changed mind. Squat 150 5x10
Cleans 135 3x3
Wanted to do cleans but got there late. Then tried to do them after. BBB. Mistake. Low back was so tight i could barely lift. Feel fine now. Upped reccomeneded weights
Too light. PR on last set. I like this program - easy so far. Will be heavy for me by next month. Goal is 20Opress for 5 and 405 deadlift for 5. With all the assistance work built in i bet tgis does it.
4/17
Press 125x3 135x3 145x6 ppx2
Bp 95,105,115,125,135x10
dips- 3x5 - last 2 with assistance- 40lbs. yikes. answered my own question.
4/18
chins- 7, 6,5,
decline sit up 25, 3x8 with 25lbs.
Went out drinking after rehearsal last night and got home 3am. up at 6am. wife wanted to work out. so I decided to fuck around while I coached her. she did great-no improvement- she stays around the bar for squats and presses and around 100 for deadlift- but she has the bug- she does trapeze and yoga and will be adding in a second day of lifting soon - she is relying on me less and less- which is great. starting a neighbor on the PVC pipe tomorrow kid seems determined-
4/19
Deadlift- 290x3 315x3 335x1
Squat. 165x2x10 175,185 x2x10
No chalk worked out at new gym- noticed midway thru that i was on a fat bar combo killed it
4/20
BP- 135 x3 155x8 175x5
Chins- 6, 3,3,
DB Incline BP- 40x2x10 55x3x10
DB Rows 55 5x10
decline sit ups 45lb 3x5 25 2x8
Not bad for 3 hours of sleep and a work day.
4/21
yard work all day. tons of grilled chicken, sausage and steak. slept 10 hours. totally psyched to squat tomorrow. this week should be brushing up on exceeding PRs for reps or weight or both. If I get 5 reps on any single lift Its a PR.
Programmed- 330 squat 1+ - need 8 to be PR
155- Press - 6-8
185- 6-8
360- just 3- not sure about this since I fucked up 335 due to chalk/bar- but Im going with no problem.
I can't wait. ready to break this fucking plateau and grind on to 200x5 overhead and 405x5.
4/23
Squat. 230x5 280x3 325x6 3/4
Chins 22. Top set 7
Decline sit ups 25lbs x 10,8,5,5,5
Real easy work out. Was planning in 330. But 325 for 6 is pr so ok
chins still suck. Wanted to do more but realized my gym shorts werent clean. Got self concious around the girls. Pathetic i know. Still...
Oldster
04-23-2012, 11:55 PM
Real easy work out. Was planning in 330. But 325 for 6 is pr so ok
Nice! You know, lots of little PR's add some to some big PR's in the end.....!
Wanted to do more but realized my gym shorts werent clean. Got self concious around the girls. Pathetic i know. Still...
Seriously? I'm no pig, but I guess after lots of years of getting out of the dump truck, stomping the mud off my boots and brushing it off my jeans, then start lifting, I really don't think about my lifting clothing. As long as I can't smell myself, I don't much care anymore.
I will admit, when I met Jack from here on SS at a local gym, I did apologize for my clothing since to lift in I wear the same rattie hooded sweatshirt which is covered by a regular sweatshirt with the arms cut off and some old shorts I bet I bought back in the early 90's. They are grey now, not sure what they started out as...
No man- I know what you are talking about. that aint it.. no salt of the earth manly scent here..
was like I forgot to wash my shorts- then put them on and both the day before PLUS that workout started coming out. I dont mind if its around guys- keeps them from talking to me- but there are several cute girls working out around me I just couldn't .. sob sob..
Im trying to figure out what it is about 531 that is better than Texas Method- seems like its more volume in the top set and less overall that makes recovery so easy? too early to tell I guess- going for 360 for my top deadlift this week- one time is a PR- if I can get a triple that would be major progress. I do massages so I think my grip might be a serious issue if Ive worked before lifting. not sure why Im such a lousy puller.
Oldster
04-24-2012, 08:15 AM
Im trying to figure out what it is about 531 that is better than Texas Method- seems like its more volume in the top set and less overall that makes recovery so easy?
I've always said everything works and nothing works. At times it seems like no matter what, we make progress. Other times, we find that no matter what we do, progress is a grind if at all. I think we do something that occasionally sets us up for gains without really realizing what it is.
That being said, my own belief is that high volume nearly always works for upper body pressing gains, low volume nearly always works for the bigger movements such as squats and deads once a lifter is well beyond the beginner stage and gains.
too early to tell I guess- going for 360 for my top deadlift this week- one time is a PR- if I can get a triple that would be major progress. I do massages so I think my grip might be a serious issue if Ive worked before lifting. not sure why Im such a lousy puller.
If your massages are anything like what I receive from my own massage therapist, I can understand the grip issue. So I would consider using straps so that the limiting factor in deadlifting wouldn't be your grip.
Yeah- the rub is that my massages are strong because I deadlift- Id rather be weak for the deadlift in the service of being strong for work- hence no straps- though I am curious to know how limiting a factor grip really is.
4/24
Press- 135x5, 140x3 155 x 6/7 - a little knee on the last two- Ill take it and a call it a PR for the reps.
Dips - 52- PR, wow. not easy and took me 8 or 9 sets to get it. shave of 3 or 4 reps for incomplete lockout- still a pr at 49.
Chins-5,4,,3,3,2 lat pulls 80x10 100 3x8
Squat- 135 3x10- just for conditioning- short breaks.
hunter308
04-24-2012, 04:05 PM
Great log, you have a superb attitude and probably owe one of your parents a thank you for this healthy outlook.
Glad to see you havent grown up yet and it looks like you have no intentions of doing this.
Hey Hunter. thanks for the words. got more tunes?
4/26
Deadlift- 260x5 305x3 350x3
Squat 135,185x10 195 4x10 pr.
I guess Im getting rep PRs. But I am mighty disappointed with not getting 5 or more on 350. maybe because last wave workout I didn't get prescribed reps. Different gym seems to have fatter bars than what Ive been working on. Fuck. Also, lots of total posers in this gym. more tats and backward baseball caps wobbly mexican curlsters.
Going back to the gay and old people gym- they put their weights back. lots of bros up in my mix with bullshit unsolicited advice..I think I will save this gym for squat days-irritation is a good motivator. plus I need a place to wear my Irish shirts.
Oldster
04-26-2012, 08:39 PM
Hey Hunter. thanks for the words. got more tunes?
4/26
Deadlift- 260x5 305x3 350x3
Squat 135,185x10 195 4x10 pr.
I guess Im getting rep PRs. But I am mighty disappointed with not getting 5 or more on 350. maybe because last wave workout I didn't get prescribed reps. Different gym seems to have fatter bars than what Ive been working on.
Good job on the squat PR. As to the dead, easily remedied. Stay with the same weight next sesson and see if you can get 4 or 5.
A bar even 1/16" thicker than what you are used to can make a big difference for anyone with grip issues.
Good job on the squat PR. As to the dead, easily remedied. Stay with the same weight next sesson and see if you can get 4 or 5.
A bar even 1/16" thicker than what you are used to can make a big difference for anyone with grip issues.
Thanks oldster- I dont get it- I thought 45lb bars were standard width- then there are extra fat bars. These bars are somewhere between a "fat bar" and my olympic bar or the other bars. You familiar with anything like that?
Im following your general idea on deads by holding back the volume- not doing BBB for assistance. and I haven't done rdls in a few weeks. deadlift isnt moving. Squat is improving both reps and weight- but really wanting to jack the press and dead.
Oldster
04-26-2012, 11:10 PM
Thanks oldster- I dont get it- I thought 45lb bars were standard width- then there are extra fat bars. These bars are somewhere between a "fat bar" and my olympic bar or the other bars. You familiar with anything like that?
I sure am. I have four different thickness of bars myself.
Im following your general idea on deads by holding back the volume- not doing BBB for assistance. and I haven't done rdls in a few weeks. deadlift isnt moving. Squat is improving both reps and weight- but really wanting to jack the press and dead.
To get your deadlift moving you need to back off a bit. Start back at 315 for 5-7 reps. Go up 10 or 15lbs every other week with a very light off week.
When you aren't making progress its time to figure out why. The first suspect is always recovery, in the big lifts like squats and deads the first and second suspect is recovery. You don't race up a hill by starting half way up. You get back and take a run at it. This is no different.
Thanks oldster- Im still making prescribed reps- just not my goals. given the varied grips on the last two I bet Im ok. so Im moving on. might as well since i haven't missed reps yet.
4/27
bench press- 145 x5 165x3 185x4
DB Incline- 55 2x10 1x8 1x7 50 1x12 - all over the place.
DB rows- 55 x10 60 4x10
Decline sit ups 25lbs 3x8
tricep cable extension 50 lbs 10,10, 10,8,8
no reason to have done tricep work- could tell its useless by how it felt- plus I was useless for work- everything was an absolute effort, wont repeat.
5/1
Deload week. Sick on mon so double lifts
Squat 135,225,250x5
Press 110,135,135 x5
Chins 5,4,3
Still sorta weak from yesterday. Prescribed weights seemed way too light but didnt want to ignore deload so just ramped sets
Hiking (not running) tomorrow cleans and deads. Thurs bench.
5/2
deload week Deadlifts
cleans- 135,145 155,155 x3
DL- 185,225 245x 5
Still sick- weights are above calculated, but shouldn't be as hard as it is- deadlifting with a fever is ... interesting. Hopefully by next week I wont be dragging ass as much,
5/7
2nd cycle.
Squat 225,280x5 330x6 pr
200 4x10 1x6 pr
Pull down 90,100,110,120x10 130x5 no rest.
Was scared of 330. No problem. Almost dumped rep 5.got rep 6 better. I have a feeling the honeymoon is about over. Just did pulldowns to knock out an extra movment
And was too weak to do chins.
Oldster
05-07-2012, 04:21 PM
5/7
2nd cycle.
Squat 225,280x5 330x6 pr
200 4x10 1x6 pr
Pull down 90,100,110,120x10 130x5 no rest.
Was scared of 330. No problem. Almost dumped rep 5.got rep 6 better. I have a feeling the honeymoon is about over. Just did pulldowns to knock out an extra movment
And was too weak to do chins.
Very nice PR, JM. *I* am of the opinion that we should be afraid of a heavy squat. Not in a terrified way, just a wary way. Squats are tough, they demand everything of us and we should respect what it takes to do a heavy set or rep.
Congradulations on the PR.
Hey Thanks oldster- I agree- Im enjoying the built in PRs that 531 affords- its mainly the lack of volume that does it-but fukit- Ill take it.
5/8
Press: 115 125,x 5 - 145 x8- PR
Press BBB
95 3x10 95x7 -85 x4
Decline - 25lbs x3x8 1x5
trail - walk 45mins. run- 10.
Got drunk mid day, and after 2nd workout during practice. playing with Dr John in a couple weeks. pumped.
calculating volume to compare what TM and 531 look like side/side . 310 is my twitter range- but 330 in 531 feels fresh by comparison. I dont understand strength and what is important in programming- i.e.- what am I looking for - top end strength or muscle endurance? no clue.
but all reps were easy till they weren't- so far prefer 531 to Texas method for my old man body.
On a separate note: I ave been told to "Relax" a good bit lately.. Im tired of hearing it.
5/11
Deadlifts
230, 280,x5 320 x7 315x1
Bench Press 135,150 x5 170x7
Had to go to work and was combining so I split. sad to miss assistance work... imagine that, crying over a few lost dumbbell rows.I need rows and chins- very weak.
Deadlift should have been 8. I realized as I started unloading,,, if I would have had a coach or friend yelling I would have pulled it off with a yelp or two. So I just grabbed it and did a single. next time. ramped sets of 5 with 50lb jumps seem to work very well. weights seem just right - a little too easy up front but Im aiming for 8 on max out and not quite making it- Im also lbs ahead of the calculator- coincidence? Dont care. Also, since Im lifting lighter than usual have been ahead of the prescribed warmup weights- everything feels too light- impossible not to tweak.
finished cd. broke.
11/15
Squat- 185,230x5 280x9. PR
195 5x10
chins - 5,,3
Tore through the workout today- limited time and probably the first time Ive been out of breath the whole time. stayed on weight from bbb so I could get all reps- was fine- short breaks. but by the time I got to chins was fried. long week ahead with no sleep. Nice PRs every week. could get used to this. If I get to 310 and can hit that for 8 Ill know Im stronger.
Oldster
05-15-2012, 10:31 AM
A great PR, JM! And not just a great PR but a very nice session of squatting. You know you've worked your butt off in something when you move to the next movement and find there is nothing left. Awesome!
5/17
Press- 115, 125, 145 x6 145x3
95 5x10
decline situps 3x8 25lbs
dips- 5
Trail walk - 45 mins.
Fucked up and repeated last waves press workout- plus I got a leg cramp on my 3rd rep so had to stop and shake it out. disappoint. Went heavy on warm up sets-which is probably one reason I didn't get more than 9 total.
still- got the bbb weight this week- difficult but made it without too much knee.
That bbb stuff works- Im getting boring and bigger
3 late night shows in a row. going to deadlift this morning and then one more workout tomorrow before fatigue gets me.
5/17
Deadlift 250,290x3 340 x 5
BBB- 195 5x10
chins- 5,3,
trail walk- 20 mins- light jog... not really.
really wish I would have gotten 8 for deadlift.
5/18
Bench 135,160,x3 180x8
Bbb 95 5x10
Really wanted to workout more but had to get to work.
A great PR, JM! And not just a great PR but a very nice session of squatting. You know you've worked your butt off in something when you move to the next movement and find there is nothing left. Awesome!
Thanks Olds- been playing a lot this week- tomorrow is grilling time. Hope you are having good workouts. I like that post where you were talking about your lifting buddies and you said something to the effect of "oh just some guys who like lifting but dont mind skipping a day to bbq and drink some beers"
But I feel that way with music- after tonight. Ill just want birds, crackling coals, and buzzy bees while I lay in my grass next to the honeysuckle mint and sweet olive. My yard smells so good I could fuck it. Unfortunately, my grill is under a mulberry so now the birds are eating and shitting all over it. still....
5/21
Squat- 235 x5 285x3 330 x3 and one high.
BBB- 205 4x10 1x8 195 1x10.
chins- 4,3,2,
45mins.
best I could do- was a grind.
PM bike with kid to town- easy. 3 hill sprints when we got back - felt good. he is good rider.
Oldster
05-21-2012, 07:28 PM
I like that post where you were talking about your lifting buddies and you said something to the effect of "oh just some guys who like lifting but dont mind skipping a day to bbq and drink some beers"
But I feel that way with music- after tonight. Ill just want birds, crackling coals, and buzzy bees while I lay in my grass next to the honeysuckle mint and sweet olive.
Excellent. We need times like that to keep us sane, to keep us rooted to what we are.
My yard smells so good I could fuck it.
Hmm. Interesting, but somehow twisted.
Unfortunately, my grill is under a mulberry so now the birds are eating and shitting all over it. still....
Heh, just think of it as a bit of extra tang.
Looks like you had a great lift today. Nice.
Hmm. Interesting, but somehow twisted.
Looks like you had a great lift today. Nice.
yeah, I gotta stop fucking my garden. On the other hand, haven't had to use a post hole digger for years.
5/22
Press 125x5 140x3 160x4
Bbb. 105 3x10 100 2x10
Db bench 60, 70 5x9
Decline sit ups 10.bw. 2x8 25lbs 2x5 45lbs
Chins 4,3,2
No plans for a hike.. too muddy and working late
5/25
Deadlifts. 265 x5 315x3 345x4
225 5x8
was in a hurry again so decided to up weight and lower reps for BBB. felt great- didn't regrip, but didn't use momentum either.
Strictly speaking next waves 531 week should be 365- so I should have been 355 today - the fact I only got 4 reps tells me this was a good call- I keep fucking my numbers up.
Bike ride with oldest. 45 minutes- hills
Im so fucking done.
5/29
BP- 145 x5 165x3 185x 6
BBB- 95 5x10
Rows 45x10 55 5x10
chins- 1x4
Sick a fucking gain. strep throat- more sickness in May than Ive had in awhile. Still - made me feel better to work out- Definitely could be doing more weight- but just creeping up. This is deload week, going to double Squat and Press tomorrow.
5/30
Deload Week 531- 2nd Cycle.
Squat- 115, 135, 185 x5- warm up with bar
Press- 95, 120, 135 x5
Trial hike- light jogs- 45. minutes.
5/31
Deadload - deadlift- 135, 185, 225 x5
Hike. still sick- deaload and hike all felt like a regular workout but raising core temp was better than laying around.
quinn
06-01-2012, 07:10 AM
I'm jealous that you get to hike so much.
I'm jealous that you get to hike so much.
The best part- its in the middle of the City- I wouldn't give you a nickel for most of DC- but I spend more time in the woods here than I ever did down south. Its how I cured my initial depression I got when I moved here (from New Orleans-much different vibe)
quinn
06-04-2012, 11:30 AM
Ah, didn't know you were in DC. Rock Creek park? I was there for five years - didn't hike the trails much (afraid of ending up like Chandra Levy). I really enjoyed all the bike paths in the area though.
3rd cycle
SQ- 225,245x5 290x7-
bbb- 205 5x8
Shouldn't have jumped the weights. Not sick - but weak.
Going swimming or biking tonight.
5/5
Press. 105,135x5 150x7. Knee/hip too involvedd
bbb. 95x10 854x10
Dips 5,5,5,4,3- 2min rest
Chins 5,4,3,2....aaand fuckit....1min rest
Press form wasnt good. Looks like a stall. Reset to last cycles weights for rest of this one.
5/7
BP- 120, 135 x5 185 x6.
BBB- 95 3x10 1x4 1x10.
DB Rows- 60lbs 5x10
decline situps- 25,15, 10, 10, 10 - last two weighted 10lbs
Brief hike.
Legs are still fried from monday- can barely walk. headache,feel like hit by truck- was supposed to do DL but switched to add one more day. Need to lower volume on squat day somehow. Tough one to get through - the trainer looked at me and said- 'you look shell shocked' glad I got it done.
5/8
deadlift 225,275 x 5 320x6
225 5x4 - was trying for 8 couldn't do it, finished the sets with 4s.
dips- 5,5,4,3
chins- 3 - aaaand fukit.
Was in a little bit of a hurry- but the bbb sets were a surprise. Deads are always hard. - recovery was excellent though- no soreness and good rebound- probably because I did this exact workout with both more weight and reps on 5 -11.. fucking duh...
5/11
Squat- 330 1/2 x4 330 3/4 x 2 320 x4 full depth. 185 1x10 3x8 1x5.
I was mad at myself today. I keep fucking with my numbers. Im not sticking with the program because I recalculated twice and Im not looking at my log properly.
I was also scared going in. Falling apart I reckon. need to keep a paper log- fucking this program up.
next cycle 325x3. or, if jittery - repeat today 320.
5/12
Press- 120, 135, x3 150 x6
bbb- 95lbs 4 x 8 1x 5
chins 5,5,4,3,
Hike- hour and 15 mins. Some intensity work- lots of off path low brush work. was raining. I try in all off path work to avoid stepping on natives- this forest has about 16 invasive species and deer prefer native/ The deer are pretty much gone so hopefully the forest will get beyond some of the shit that is trying to take over. Honeysuckle rose bush is a drag.
Oldster
06-12-2012, 07:42 PM
5/12 Hike- hour and 15 mins. Some intensity work- lots of off path low brush work. was raining. I try in all off path work to avoid stepping on natives- this forest has about 16 invasive species and deer prefer native/ The deer are pretty much gone so hopefully the forest will get beyond some of the shit that is trying to take over. Honeysuckle rose bush is a drag.
That is some serious hiking. I don't care if it is flat as a floor, going off trail in brush territory is tough work. I don't know much about honeysuckle rose bush except that I've seen it on hunting shows (I think) and it is a great food for ruffed grouse. Where have your deer gone?
You really need more pressing volume. But I think I may have mentioned that before.
Need more pressing volume? hell yeah- sign me up.. Im just following the 531 template- I fucked up though in recalculating my 1rm based on my max sets- and, by using my phone to look up the calculator inadvertently repeated workouts. So, Im free styling a little- but converting to paper.
Im working my wife out today and was planning on dips/chins and abs while I hung out with her. But- I really dont know what you mean by more volume- an extra day? or more sets 3 work sets and 5 volume sets seems good, but... I love to press so advice!!
The Park Service decided to cull the deer populations- they sent shooters out at night- and apparently they cleaned up.. because I used to see 5-10 deer a day- and yesterday I saw 1.. I added chasing deer to my workout mostly because it is a nice motivator. Honeysuckle Rose bush is maybe analogous to Chinese elms yall have in the arid areas out west- useless as fuel, eats up bird habitat, chokes off vegetation on the forest floor and spreads like crazy. I like bushwhacking a lot. It amazes me that when Im walking with someone ( usually a training client) and we go off trail how they get lost. Ive almost never been lost in the woods. If you google earth Rock Creek forrest- its basically between 1 and 3 major ridge lines that run north to south- and every ravine/holler runs east west- 20 mins in either direction will get you to a road. I would only be fucked if I broke something- I run around the end of the day. but bushwhacking is just something I do for myself and if Im training someone ( I have a few people I work with) I insist on it... and they dont like it- bugs, sticker bushes etc.. And I say- you slept in a box, woke up, checked a little box for messages, got in a box that took you down to a tunnel, jumped in a box, went into a box for work, sat down and looked at a box for 8 hours- your going to clear your mind now... in EVERY single case, 3 months and they are hooked. good for the soul.
Re Press- you suggest an extra day- or possibly throwing in more assistance work on the 5 3 1 template?
quinn
06-13-2012, 07:57 AM
I like bushwhacking a lot. It amazes me that when Im walking with someone ( usually a training client) and we go off trail how they get lost. Ive almost never been lost in the woods.
Check out Quantico Orienteering Club. It's a blast if you like getting off trail.
Thanks Quinn- I just did - thats very cool. You did that?
quinn
06-13-2012, 09:52 AM
I didn't know about it until after I moved (which is too bad b/c DC has one of the biggest clubs in the country) but I get up to St. Louis a few times a year to do a meet. I don't run anymore so I am not competitive, but it is still one of the most fun things I have found to do. I've started taking my boys (8 and 9) along and they really like it, too. I've always liked maps so it is a good fit.
6/14.
Deadlift- 255,30x3 345x5- and a quarter.. ha ha.
225 5x8
Head trainer asked me if I had asthma on fucking ass haha.- kept the rests to under 2 mins till set 3- which was 3mins.nice workout. Had my 8 year old there and another guy who trains his shit hard- I like my uptown gym- down home. My kid had never been to a gym- he got weirded out that I was changing "in public" and asked loudly-' isnt this where you got your fungus' He split hard after that. When he saw what I was wearing- "my dad- famous at weightlifting... not so famous at fashion" fucking little jew.... we had fun. I got him back by letting him have my chocolate protien drink - he will be with me all week at the gym. very psyched. I love my kids to pieces.
6/15
Bench 140, 165 x3 185x 8- PR
bbb- 95 5x10 - moderately easy.
Chins- 5, 3, 2 - 2 mins rest.
cable tricep extensions 40lbs 1x10 50lbs --2 x10 6, ,5 why do I even care about this.
Just have a lot left in me. Also- no DOMs from either squat or deads yesterday (headache during last set notwithstanding)
Headed for pool with steak and chicken. fucking gas grills but Im on childcare.
For reference- recalculations be damned. start here.
Wave 1
MP: 65×5 85×5 100×3 110×5 125×5 145×
DL: 110×5 155×5 200×3 225×5 270×5 320×
BP: 80×5 100×5 120×3 130×5 155×5 175
SQ: 75×5 120×5 170×3 190×5 240×5 285
Wave 2
MP: 65×5 85×5 100×3 120×3 135×3 150 ×
DL: 110×5 155×5 200×3 250×3 295×3 340×
BP: 80×5 100×5 120×3 140×3 165×3 185×
SQ: 75×5 120×5 170×3 215×3 265×3 310×
Wave 3
MP: 65×5 85×5 100×3 125×5 145×3 160x
DL: 110×5 155×5 200×3 270×5 320×3 365×
BP: 80×5 100×5 120×3 155×5 175×3 195×
SQ: 75×5 120×5 170×3 240×5 285×3 330×
Wave 4
MP: 65×5 85×5 100×5
DL: 110×5 155×5 200×5
BP: 80×5 100×5 120×5
SQ: 75×5 120×5 170×5
6/18
531 week
Squat - 240x5 285x3 330 x4 PR
bbb- 185 5x10
Press 125 x5 145x3 160 x3
decent form- not great. I was worried about my squat being high- but out of 4 Im pretty sure at least 2 were legal- a friend insisted they were all good.. but I dont believe him.. it was kind of funny exchange.
quinn
06-20-2012, 07:45 AM
Congrats on the PR
6/19
Thanks Quinn- got another one today- hungover.
Bench
155x5 175x3 195x4 PR
bbb- 95,100,105,110,115x 10
chins- 5,3,2
dips, 5,3,2
weird how on 531 week my chins and dips basically lined up. glad I did them. PR was super easy. wife worked in- was.
6/22
Deads.
265x5. 320x3. 365 x2 almost hit 3 p fucking r
Bibb. 225x10 1x8. 3x10
Press 135 5x 5
Nice week, started out feeling awful then 3 prs. Cool.
Next week deload - at the beach. Cooler full of steak. Bikes hikes and swimming with my baby kikes.
hunter308
06-22-2012, 08:24 PM
6/22
swimming with my kikes
send them to a Kibutz and they will learn how to make bomb shelters and
in turn you and your wife can learn how to go for a "roll in the hay" again,
win win for all involved
6/25
Deload week
Squat - 225,250,275 x5
Press- 135,140,145x 5
6/26
deload bench.
dumbells bench- 150, 160 170,180 x 5
100 5x10
Chins- 5,4,3,2
Dips 5, ,5 3,2
decline sit ups- 3x 15
Squat- 135 3x8
Not much of a deload- hard to go light, this week is just for play- long as I dont go too heavy should be fine for next wave.
Oldster
06-26-2012, 09:44 AM
So busy of late, I missed your PR's. Congradulations!
6/26
deload bench.
dumbells bench- 150, 160 170,180 x 5
100 5x10
Chins- 5,4,3,2
Dips 5, ,5 3,2
decline sit ups- 3x 15
Squat- 135 3x8
That is a very nice DB bench. 90'sx5 is very very good when your bench PR is 195x5.
It makes me wonder if you shouldn't put more work and emphasis on the DB bench and move the regular bench as assistance for a while. I'd be curious as to your form, whether you have your elbows out wide and the bells held wide, or whether the 'bells are in close and at a 45 degree angle or even parallel.
Over the years I've always liked to take a few months or even a half year and work DB's exclusively. I find that the strength built is easily transferred directly to the military, the bench, etc. And I almost always surpass earlier PR's. Just thinking out loud...
6/26
Deload deadlift
275 2x5 315 1x3 - grip-
RDL- 185 3x8
Press- 115 3x8
cable row- 110 2x8
continuing my fuck off week. New gym doesn't allow chalk (or so I thought) so my grip slipped also, note to self. I love early morning workouts- but rushing warmups on a deadlift doesn't work straight out of bed. I did ok- but 135 isnt practical at 6am. made the workout less pleasant if not less productive. Ive already gotten kicked out of one gym here and eliminated the black iron gym because they put guests on the shitty rack- dont want to get in trouble at this one which I like best of all anyway.
So busy of late, I missed your PR's. Congradulations!
That is a very nice DB bench. 90'sx5 is very very good when your bench PR is 195x5.
It makes me wonder if you shouldn't put more work and emphasis on the DB bench and move the regular bench as assistance for a while. I'd be curious as to your form, whether you have your elbows out wide and the bells held wide, or whether the 'bells are in close and at a 45 degree angle or even parallel.
Over the years I've always liked to take a few months or even a half year and work DB's exclusively. I find that the strength built is easily transferred directly to the military, the bench, etc. And I almost always surpass earlier PR's. Just thinking out loud...
Thanks oldster- Im on vacation and taking a mini opportunity to add more volume to my press (and bench) as per your earlier advice. Ill go back to 531 with assistance as written ( ie- one day of pressing, one day benching) but Im doing a little heavier than prescribed deload while adding in pressing and squatting at the end of each workout. So far it feels alright- popping out all over the place. I never benched much- even on SS- I added presses because I like them- so Im assuming Ill get that bench up pretty fast. 180 x 5 I think is about as high as Ive gotten- maybe last time I couldn't eek out a full 3 sets of that. I love dumbbells particularly because of the coordination work- Im uncoordinated as hell. Thanks for your support for my love of Jimmy Carter!! ha ha...
Im uncoordinated as hell.
I always pictured you as cool as Cat from Red Dwarf
Oldster
06-27-2012, 10:29 PM
Thanks oldster- Im on vacation and taking a mini opportunity to add more volume to my press (and bench) as per your earlier advice. Ill go back to 531 with assistance as written ( ie- one day of pressing, one day benching) but Im doing a little heavier than prescribed deload while adding in pressing and squatting at the end of each workout. So far it feels alright- popping out all over the place. I never benched much- even on SS- I added presses because I like them- so Im assuming Ill get that bench up pretty fast. 180 x 5 I think is about as high as Ive gotten- maybe last time I couldn't eek out a full 3 sets of that. I love dumbbells particularly because of the coordination work- Im uncoordinated as hell.
They'll help your coordination a bit, thats for sure. I'm glad to see you are upping your bench volume. I wish I'd had someone to hold a gun to my head 20 years ago and make me up my volume. I'd be a whole further ahead than I am now.
Thanks for your support for my love of Jimmy Carter!! ha ha...
Apparently I need to be smoking what you are smoking......or drinking.......or sniffing....!
I always pictured you as cool as Cat from Red Dwarf
I had to look this up..... this show has a character called Rimmer... leave it to yall....
You'd probably've liked it.
I always like a good rimmer- Ill check it out!
6/29
Deload
Squat 275,295,300 x5
Press 135,145,145x5
85 3x10
Chins 5,4,3,2
A wheel 5x3 dips 5,4,3
So,not really a deload week-but decent variety, I didn't feel under recovered anyway so ill see how dead lift and squat go this week.press shouldnt be a problem. Sad vacation is over.
Oldster
07-01-2012, 09:30 AM
Vacations being over is nearly always sad. Welcome back to the real world, JCL. (jimmy carter lover)
For a deload week that is really nice stuff. Is 5-4-3 really easy with dips, or was that difficult? I'm curious as to your BW.
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