04-20-2017 12:14 PM
Thursday, April 20, 2017
'Twas a sad day in the gym today.
Military Press: 95x5, 135x3, 155x2, 185x2, 205x2, 225x1, 240xF, 185x8, 165x10; PRs - 8RM, 10RM
Push Press: 240x2 (done after 240xF press)
Dips: 20, 10, 12
X-wide pullups: 4
Time: 62 minutes
What a week. I walked in to the gym feeling less than stellar. I haven't been the best at sleeping the past few nights - mainly the combination of staying up late practicing for a gig this coming Friday, and a pair of toddlers who begin The Toddler Comedy Hour Variety Show as early as 5:40 every morrning. One of the guys who manages the gym was in there today, as the bearer of bad news. Our fitness center at work is basically something management has formally ignored for years. We have some waivers, pay our dues, and everything is great. They have everything we need to get big & strong. It also happens to not be staffed. Apparently it is not allowed for an un-staffed fitness center to have any free weights, any DBs over 100lbs, or any plate-loaded equipment (translation: all the fun stuff), so management is "dealing with it". We don't yet know whether it means formally making it an un-staffed fitness center, or simply hiring a halfwit to sit at a desk. It is a good thing I have a full setup in my garage.
This news bothered me something fierce, so I attempted a new maximum. I wasn't ready for 240 yet, but I did get two new maxes at 8 & 10 reps. This also might be the first time doing 20 consecutive dips (wowiezowie). The dips were done as a challenge with Y&H.
Stay strong, people of the internet.
04-20-2017 01:10 PM
Best of luck with the gym situation. Hopefully they hire some college kid for $8/hr to sit there and do his homework.
04-20-2017 01:16 PM
Thanks, Cody. I'm also on the lookout - if any of the equipment gets auctioned off, it would be a nice augmentation to my garage.
Originally Posted by Cody
04-20-2017 08:51 PM
Fuuuuuck, shit like that is infuriating. Hopefully they find a suitable halfwit or at the very least you score some equipment on the cheap. Nice work on the rage-fueled PRs though.
04-21-2017 08:21 AM
Here is a great podcast with Marty Gallagher I thought you would enjoy. (your pm box is full)
Marty Gallagher | Simplifying Strength Training for MAXIMUM Results ? Zach Even-Esh
04-21-2017 08:37 AM
Thanks Shug. I'll check that out.
04-22-2017 06:09 PM
Saturday, April 22, 2017
When you have zero desire to train, set a new max and GTFO.
Deadlifts: 245x5, 335x3, 425x1, 515x1, 565x1, (645xF)x2, 585x3; PR - 3RM
Roman chair sit-ups: +25lb x 10
Time: 58 minutes
There was zero desire to train today. Zero. Funny enough, there is a thread upstairs about how to handle a bad day. My advice was to set a new max and be done. So I did. 645 was not to be, so I made last week's 2RM into a 3RM.
After I catch up on sleep, I'll go back to developing strength with decent training. Next week.
04-24-2017 12:28 PM
Monday, April 24, 2017
Moving weights up & down is a pretty good time.
Military Press: 95x5, 135x3, 155x2, 175x2, (195x3)x5, (195x2)x3
Curls: 80x10, 100x10, 115x8
DB Press: 45s x 10,11,11,10
Time: 58 minutes
Despite feeling under the weather, today's session was pretty decent. It took a while, as I had to wait for a bar to become available.
Here are a couple of observations worth sharing today:
1. It is humorous when new guys begin doling out advice freely, a month or two after touching a barbell, because they've read an "article" on Men's Health or the equivalent. We have a guy in the gym here who was instructing another lifter (who pulls mid-400s, BTW) on the finer points of the Bulgarian Split Squat. Three weeks ago, the "instructor" was not able to do a proper squat with just the bar. I'm lucky that I don't get free pointers all that often.
2. They buffed the floor in the men's locker room over the weekend, but skipped the apparently optional step of sweeping or vacuuming first. So there are a very large number of pubes permanently buffed into the finish on the floor. It has probably always been like this, and I've never noticed it. The floor was extra shiny today, so it drew attention to the "decorations".
Stay strong, people of the internet!
04-24-2017 12:35 PM
I have no idea how anyone can fail a 1RM attempt on deadlift and then have anything left for...well..anything. So props for pulling a 3RM after two failed max attempts. And oddly, I am pitiful at 1RM's on deadlift so I would think they would not be as draining compared to someone whose 1RM is much higher than their 3 or 5RM. My 1RM is only about 50 lbs higher than my 5RM.
Originally Posted by Chebass88
04-24-2017 01:44 PM
Thanks, Barry. It was very clear that the attempts at 645 weren't going to leave the floor, so they weren't as draining as a full-on attempt. I do T&G deadlifts, so I knew that if I could get 585 up for one, I could get it for two. In order to be done for the day, I needed a new max, so I was able to force out another. I've found that my 5RM is pretty consistently ~85% of 1RM, whether through planning or just ending up that way.
Originally Posted by BarryF
Review of 12 weeks of special programming:
Original goals & result:
1. +15lbs on Military Press: Not met. I was able to put 10lbs on my military press though, and collected a few other maxes along the way (2 x 1RMs, 2RM, 5RM, 8RM, 10RM, 12RM). I was also able to get a few new maxes on the push press too (2 x 1RMs, 2RM). I got 240 to just above my head - it will happen soon.
2. +20lbs on Deadlift: Not met. This was due to taking a couple of weeks off / changing programs in the middle of the cycle (when will you learn, dummy?). This resulted in testing for a new max without having a sufficient amount of work completed. It isn't a complete loss - I learned that 90 reps at 80% or greater enables me to put 10lbs on my maximum. 42 total reps at or above 80% does not. It intuits well that the exact number required is between those values. Over the past 12 weeks, I was able to get a new 1RM, 2RM, and 3RM though, and also earned a few new RAW maxes (3 x 1RMs, 2RM).
3. BW < 260lb: Not met: Honestly, I gave up on this one. I was tracking macros using the Feigenbaum indices for recomposition. I really hate tracking what I eat. This means I end up skipping the tracking, or being completely nutso about it. Over the past few weeks, I started doing Intermittent Fasting again. I hit 263 this afternoon, so <260 will happen eventually. I feel less heavy, more alert, and not stuffed all the time. I don't necessarily think my lifts have suffered (there are other factors which likely have greater impact, such as lack of sleep, being too aggressive with max testing, etc.).
4. Curl of 160x1, strict. I met this goal. By strict, I mean absolutely zero hip motion or layback, with feet together.
5. Squats and rows were okay, with a total of 9 new PRs between them.
My plan is to continue on a similar path for the next ~12-14 weeks, and keep adding to my press and deadlift, with squats and rows along for the ride. And definitely get my BW < 260. In the middle of these past 12 weeks, I learned about the Hristov INOL value, and will use it to base some programming on in the future.