Viking Workouts

[scoppi]

Damn, you've really increased that deadlift. Do you think the rack pulls were really beneficial, or just increasing the frequency of pulling? But good work man, ive got some catching up to do.

[DV]

Strong workout, Viking. Keep lighting it up.

Thanks. I remember you as one of the proponents of Starrs motto of persistence+progress=progress, so that's what I'm trying to do.

Damn, you've really increased that deadlift. Do you think the rack pulls were really beneficial, or just increasing the frequency of pulling? But good work man, ive got some catching up to do.

Thanks, Scop. I actually think the rackpulls (mind you, BB-style above the knee) was helpful - also the pre-exhaust stuff had some sort of effect. Johns programming really helped some things get unstuck (bench, press and deads) while others not so much (squats, to some extent chins). But I am very much considering rotating BB-rack pulls and deadlifts, once I cant deadlift every week. Luckily I feel I have quite abit in the tank before that happens, though.

Thanks for stopping by, both of you, always motivating.

[Tad_T]

I know that you meant, Patience + Persistence = Progress.

I like stopping by, you have a nice place here.

[DV]

I know that you meant, Patience + Persistence = Progress.

I like stopping by, you have a nice place here.

Yeah, I fucked that one up pretty well, thanks for correcting it.

Today was a nice 40min workout. I included curls, as it cant be ruled out that I might benefit from them. I'll ease into them, and see if my elbow responds in any way. If it doesnt, I'll probably drop them again in a month or so.

TM#8: 15-09-11:
Squat: 102.5kgx5x2
Bench: 87.5kgx5x3
Curls: EZ+20kg - 15, 12 reps

[DV]

TM#9: 17-09-11
SQ:145kgx5 (v. hard)
PR: 77kgx5 (hard)
DL: 182.5 kg (hard)

I mightve done 185 on deads in stead, but it doesnt matter much. Will do 405 next week, when Im back to pounds. Squats are hard, some of it is technique, some of it is just it being heavy. I might have to narrow the gap between volume and intensity, as it doesnt seem stimulus is quite enough. I'll consider keeping the weight the same (320 lbs) next friday, even though I'll add weight on Mon.

That said today felt pretty good.

[Tad_T]

Look at your log and what really happened on your squat.

You went up 1 lb on your volume workout and 4 lbs on your intensity workout.

So on your volume workout you did 25 lbs more volume overall. This is an increase of 0.003%.

On your intensity workout you did 20 lbs more volume. This is an increase of 0.063%

You did increase on both of them, but your increase is not proportionate.

You know that they are not linked, but they are related.

[DV]

Look at your log and what really happened on your squat.

You went up 1 lb on your volume workout and 4 lbs on your intensity workout.

So on your volume workout you did 25 lbs more volume overall. This is an increase of 0.003%.

On your intensity workout you did 20 lbs more volume. This is an increase of 0.063%

You did increase on both of them, but your increase is not proportionate.

You know that they are not linked, but they are related.

Good catch, thanks. I got fixated on the 90% percentage thing, and didnt think of the respective increases versus how tough volume and intensity had been respectively.

This solidifies my impression that I need to add to volume and keep intensity constant this week.

Again, thanks, using Starr's total tonnage calculations is sometimes illuminating.

[DV]

TM#10: 20-09-11
SQ: 290x5x5 (medium)
BP: 215x5x5 (medium)
PU: 7,6,6 (hate these)

Todays session was reasonably quick (1h 25mins including warmup, cool-down etc.), and felt pretty good, though my right knee still complains on squats.

[DV]

As always after volume day I had trouble sleeping last night, sweating quite abit, waking up several times etc. I tried to compensate by sleeping abit longer this morning, and foregoing my fasted walk. Still, I am quite tired now, and have DOMS both in my chest and legs.

[enlightenedsnipe]

Hey dude, a quick note on my personal experience with TM, don't worry about upping volume day. As long as you keep hitting the Intensity Day successfully, there's no real need to up volume day. My best results with TM (as shown in my log a couple of months back) came when I kept volume steady for 3-4 weeks at a time, then modestly jumping it. You don't need to increase both of them at the same time, and it's actually useful to build a discrepancy.