KeithF's Log

[Keith Friedman]

Upper Body Strength

Overhead Press (BB. Don’t lean back.)
Sat) Max: 3@95 Heavy: 4x5@85 Reps: 10,10@60. Tue) Dyn: 8X3@50 (Nautilus Seat 6) Reps: 2x12@60
Lat Pull Front (Universal. Wide Grip past breaks)
Sat) Max: 5@150 Heavy: 4x5@135 Reps: 2x12@105. Tue) Dyn: 8X3@75+ Reps: 2x12@105
Seated Bench (Nautilus. Seat: 5-6. Grip: Vertical. Don’t flop elbows.)
Sat) Max: 5@140 Heavy: 3x5@140 Reps: 2x12@100. Tue) Dyn: 8X3@70 Reps: 2x12@100
Seated Row (Iso-Lat. Seat: Top. Grip: Horiz High)
Sat) Max: 5@210 Heavy: 4x5@190 Reps: 2x12@150. Tue) Dyn: 8X3@105 Reps: 2x12@150
Additional: Close Grip Bench Press 2x5@85,95 ChinUp 5,4x1
Pre-Hab:
Rotator Inward (DB) 2x2x20@15, Rotator Outward (DB) 2x2x12-10@8, Empty Cans (DB) 2x2x12@10, Scapula PushUps 2x2x12@0, Reverse Curls (DB) 2x2x12@8

Lower Body Strength

Standing Leg Press (45 deg.) (FlexFit. Below parallel.)
Sun) Max: 5@200 Heavy: 3x5@180 Reps: 3x12@140. Wed) Dyn: 8X3@100 Reps: 2x12@140
Hip Raise (Capt Chair)
Sun) Heavy: 4x5@15-12 Reps: 3x12@10 Hold: 65”@0. Wed) Heavy: 8x3@15 Reps: 2x12@10 Hold: 65”@0.
(Partial) Deadlift (BB. Blocks = 7-5)
Sun) Max: 1x5@135 Heavy: 3x5@135 B-Ext: 90”@0. Wed) Heavy: 2x5@135- B-Ext: 90”@0.
Situp (Tilt Bench X holes):
Sun) Reps: 3x12@5Holes Lay: 65”@0. Wed) Reps: 3x12@5Holes Lay: 65”@0.
Standing Side Bend.
Sun) Reps: 3x:12@50 S-Lay: 65”@0. Wed) Reps: 0@__ S-Lay: 65”@0.
Additional: Squat: 3x5@95, 105
 
Walking Endurance

HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
Sat) Time: 90’ Avg Speed/Incline/METs: 4.0/6.5-5.0/7.2 Avg HR/Zone/High HR: 137/5a/140
HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
Thur) Time: 90’ Avg Speed/Incline/METs: 4.0/6.0-6.0/7.4 Avg HR/Zone/End HR: 132/4/138
HR Zone 4-5a (129-134/5-137) Target: 7.5% Steady:
Sun) Time: 45’ Avg Speed/Incline/METs: 4.0/7.5-7.5/8.2 Avg HR/Zone/End HR: 137/5a/138
HR Zone 5bc (138-141/2-165) Target: 9.0% 5X(4+1) Intervals:
Sun) Work Time: 20’ Avg Speed/Incline/METs: 4.0/9.0-9.0/9.0 Avg HR/Zone/End HR: 139/5b/140
Pre-Hab:
One-Foot Balance _@10”, Heel Walk _x12, Toe Walk _x8, SoftBall Roll _x6, Toe Curl _x6, Sideways __x12, Backwards __x12

Notes:
Aiming for Novice on the overhead press. Looking forward to deload week. After squats, deadlift light -- heavy isn't happening.

[Keith Friedman]

This is an unload and transition week (Week 0).
I'm taking a cue from the Texas Method and resting with Mid work, rather than no work.

Upper Body Strength

Seated Shoulder Press (DB):
Sat) Mid Reps: 4x5@2x30 Tue) Mid Reps: 4x5@2x30
Front Pull-Down (Iso-Lat. Seat: Top+Pad. Underhand):
Sat) Mid Reps: 4x5@110 Tue) Mid Reps: 4x5@110
Incline (45’) Bench Press (Iso-Lat (Blk). Seat: 5):
Sat) Mid Reps: 4x5@90 Tue) Mid Reps: 4x5@90
Seated Row (Iso-Lat. Seat: 2. Hands: Vertical. Elbows: In):
Sat) Mid Reps: 4x5@150 Tue) Mid Reps: 4x5@130
Add: Dips (Flex Fit. Seat: 5. Handles: Out. Hands: Mid. Head: Up)
Sat) Mid Reps: 4x5@165 Tue) Mid Reps: 4x5@165-

Lower Body Strength

Squat ( ):
Sun) Mid Reps: 4x5@105 (3-fail@125) Wed) Mid Reps: 5x5@105
Hip Raise (Capt Chair):
Sun) Mid Reps: 4x5@10 Wed) Mid Reps: 4x5@10
Back Extension:
Sun) Mid Reps: 4x5@20 Wed) Mid Reps: 4x5@20
Abs Crunch (Hammer. Seat: 8. Nautalus Seat: 6.5):
Sun) Mid Reps: 3x5@Floor SitUps Wed) Mid Reps: 4x5@50
45’ Side Bend (5 holes):
Sun) Mid Reps: 3x5@20 Wed) Mid Reps: 3x5@20
Add: Quad Exercise
Sun) Mid Reps: 3x5@40 Quad Ext (S:5 C:3 L:L) Wed) Mid Reps: 3x5@20 Lunge
Add: Ab Roll
Sun) 3x5@Knees Wed) 3x5@Knees
Pre-Hab:
Hip Stretch (GGBPQH) 1@30”, IT Band Roll _x5

Walking Endurance

Sat) Mix: Stair Mill 10’ Run Sim 10’ C2 Row 10’ Hand Bike 10’
Sun) Mix: Stair Mill 10’ Run Sim 10’ Elliptical 5’ Treadmill Backwards 5’
HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
Thur) Time: 60’ Avg Speed/Incline/METs: 4.0/6.0-6.0/7.4 Avg HR/Zone/High HR: 122/2b/125

Notes:
Sunday I felt a bit of bursitis in my left hip -- stretch and roll, and no stair mill.
Dips: goto Seat: 6, 150

[Keith Friedman]

(thanks wthax.org, for hosting this image.)

[Keith Friedman]

A bad cut on my thumb and some back aches (deload!) and "life" disrupted my plans, so I'm spreading this "week" over two weeks: 1. Nov. 5-11 and 2. Nov. 12-18

Flexibility

I have no enthusiasm for stretching, none whatsoever. So I’d better put it right at the top.

Anderson's Everyday Stretches: (It's just 10 minutes, dammit!)
Mon) 1X. Tue) 2X Wed) 0x Thur) 1X Fri) Sat) Sun)

Upper Body Strength

Seated Shoulder Press (DB, Dyn: Nautilus Seat:6): (Last Max: 2x40)
1. Sat) Max: 5@2x40 Heavy: 3x5@2x35 Reps: 2x12@2x25. Tue) 0
2. Sat) Reps: 2x12@2x25. Wed) Dyn: 8X3@50 (Nautilus) Reps: 12x12@2x25
Front Pull-Down (Iso-Lat. Seat: Top+Pad. Underhand): (Last Max: 170-)
1. Sat) Max: 5@170 Heavy: 3x5@150 Reps: 2x12@125. Tue) 0
2. Sat) Reps: 2x12@130. Wed) Dyn: 8X3@90 Reps: 2x12@140
Incline (45’) Bench Press (Iso-Lat (Blk). Seat: 5): (Last Max: 105)
1. Sat) Max: 5@110 Heavy: 3x5@100 Reps: 2x12@75. Tue) 0
2. Sat) Reps: 2x12@75. Wed) Dyn: 8X3@55 Reps: 2x12@75
Seated Row (Iso-Lat. Seat: 2. Hands: Vertical. Elbows: In): (Last Max: 210)
1. Sat) Max: 5@200 Heavy: 3x5@180 Reps: 2x12@140. Tue) 0
2. Sat) Reps: 2x12@140. Wed) Dyn: 8X3@100 Reps: 2x12@150 (Alt)
Add: Dips (Flex Fit. Seat: 5. Handles: Out. Hands: Mid. Head: Up) (Last Max: 165-)
1. Sat) Reps: 3x12@150. Tue) 0
2. Sat) Reps: 3x12@165. Wed) Reps: 3x12@165
Add: Chins ()
1. Sat) Reps: 3x(1+1)@0. Tue) 0
2. Sat) 0. Wed) Reps: 3x1@0
Pre-Hab

Lower Body Strength

Squat (High Bar, Box: Stool. BailBars: 5): (Last Max: 105)
1. Sun) Max: 5@120+ Heavy: 4x5@110 Reps: 2x12@85. Wed) 0
2. Sun) Reps: 3x12@85. Thur) Dyn: 8X3@85 Reps: 3x12@105
Hip Raise (Capt Chair): (Last Rep: 15, Last Hold: 65”)
1. Sun) Max: 5@20+ Heavy: 0x5@__ Reps: 3x12@15. Wed) 0
2. Sun) Reps: 3x12@10. Thur) Dyn: 8X3@15 Reps: 3x12@15
Back Extension: (Last Reps: 35, Last Hold: 90”)
1. Sun) Max: 5@45+ Heavy: 4x5@40 Reps: 2x12@32.5. Wed) 0
2. Sun) Reps: 3x12@25. Thur) Reps: 3x12@25
Abs Crunch (Hammer Seat: 8, Nautilus Seat 6.5): (Last Reps: 70, Last Hold: 65”)
1. Sun) Max: 5@100 Heavy: 3x5@90 Reps: 2x16@110 (Nautilus). Wed) 0
2. Sun) Reps: 3x12@70. Thur) Reps: 3x12@70
45’ Side Bend (5 Holes): (Last Reps: 35-50, Last Hold: 65”)
1. Sun) Max: 5@45 Heavy: 4x5@40 Reps: 2x12@32.5. Wed) 0
2. Sun) Reps: 2x12@25. Thur) Reps: 3x12@30
Add: Lunge: (Last Reps: 2x15)
1. Sun) some bet'n sides. Wed) 0
2. Sun) Reps: 2x12@2x10. Thur) Reps: 3x12@10
Pre-Hab:

Walking Endurance

HR Zone 0. Walk Home-Work:
1. Tue AM) Time: 54’ Miles: 3.0
2. Fri) Time: 51' Miles: 3.0
HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
1. Sat) Time: 90’ Avg Speed/Incline/METs: 4.0/6.0-6.0/7.4 Avg HR/Zone/End HR: 125/3/126
2. Sat) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 133/4/132
HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
1. Fri) Time: 60’ Avg Speed/Incline/METs: 4.0/6.0-6.0/7.4 Avg HR/Zone/End HR: 124/3/127
2. Sun) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 129/4/129
HR Zone 4-5a (129-134/5-137) Target: 7.5% Steady:
1. Sun) Time: 45’ Avg Speed/Incline/METs: 4.0/7.5-7.5/8.2 Avg HR/Zone/End HR: 136/5a/140
2. Tue) Time: 45’ Avg Speed/Incline/METs: 4.0/7.5-7.5/8.2 Avg HR/Zone/End HR: 142/5c/148
HR Zone 5bc (138-141/2-165) Target: 9.0% 5X(4+1) Intervals:
1. 0. 2. 0
Pre-Hab:

Notes
After Squats: rest hips; no treadmill.
Since I was just doing Reps on Sat + Sun #2, I did some extra sets. Enjoyed DB Bench Press, In/Out Butterfly (Pec Deck), Cybex Overhead Press (Seat: 4) w/ hands vertical, LifeFit Quad Extension (Seat: 5, Legs: L, Cam: 3), and Heel Raise. DB Bench and Cybex Overhead could be good additions to my rotation. --> For dynamic, couple Nautilus with BB overhead press, and couple Cybex with BB overhead press.

[Keith Friedman]

Recovery

Anderson's Everyday Stretches: (It's just 15 minutes, dammit!)
Sat) 1 Sun) 1 Mon) 0 Tue) 0 Wed) 0 Thur) 0 Fri) 0
Stress Reduction:
Tech: Sat) 0 Sun) 0 Mon) G's MMV Tue) G's MMV Wed) 0 Thur) 2XBA Fri) 0
Frog: Sat) 0 Sun) 1 Mon) 3+ Tue) 3+ Wed) 0 Thur) 3 Fri) 0

Upper Body Strength

Seated Shoulder Press (DB, Dyn: Nautilus Seat:6):
Sat) Max: 5@2x42.5- Heavy: 4x5@2x37.5 Reps: 2x12@2x30. Tue) Dyn: 8X3@50 (N) Reps: 12,9*@2x30
Front Pull-Down (Iso-Lat. Seat: Top+Pad. Underhand):
Sat) Max: 5@180 Heavy: 3x5@185 (opps) Reps: 2x12@140. Tue) Dyn: 8X3@110 Reps: 2x12@140
Incline (45’) Bench Press (Iso-Lat (Blk). Seat: 5):
Sat) Max: 5@120- Heavy: 5,5,5,4@110 Reps: 9,6*@85. Tue) Dyn: 8X3@60 Reps: 2x12@85
Seated Row (Iso-Lat. Seat: 2. Hands: Vertical. Elbows: In):
Sat) Max: 5@210 Heavy: 3x5@190 Reps: 2x12@150. Tue) Dyn: 8X3@110 Reps: 2x12@160
Add: Dips (Flex Fit. Seat: 5. Handles: Out. Hands: Mid. Head: Up)
Sat) Reps: 3x12@180. Tue) Reps: 3x12@180
Add: Chins ()
Sat) Reps: 3x1@0. Tue) Reps: 3x1@0
Pre-Hab

Lower Body Strength

Squat (High Bar, Box: Stool + Pad):
Sun) Max: 5@135 Heavy: 4x5@120 Reps: 2x12@90. Wed) Dyn: 8X3@75 Reps: 2x12@95
Hip Raise (Capt Chair):
Sun) Reps: 3x12@17.5 Wed) Reps: 3x12@17.5
Back Extension:
Sun) Reps: 3x12@30 Wed) Reps: 3x12@25
Abs Crunch (Hammer Seat: 8, Nautilus Seat 6.5):
Sun) Reps: 3x12@80 Wed) Reps: 3x12@80
45’ Side Bend (5 Holes):
Sun) Reps: 3x12@32.5 Wed) Reps: 2x12@25 (hurry)
Add: Lunge:
Sun) Reps: 3x12@12 Wed) Reps: 2x12@10
Add: Ab Roll

 
Walking Endurance

HR Zone 0. Walk Home-Work:
Mon AM) Time: 50’ Miles: 3.0
HR Zone 3-4 (123-128/129-134) Target: 6.5% Steady:
Sat) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 132/4/136
HR Zone 3-4 (123-128/129-134) Target: 6.5% Steady:
Sun) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 132/4/132
HR Zone 4-5a + HR Zone 5bc: 0

Notes
I'm behind on the seated row; don't know why -- 230 next time.
Wednesday I played w/ squat: 1x1@135,155,165,175(fail).

[Keith Friedman]

[Keith Friedman]

Recovery

Anderson's Everyday Stretches: (It's just 15 minutes, dammit!)
Sat) 0 Sun) 0 Mon) 0 Tue) 0 Wed) 0 Thur) 0 Fri) 0
Stress Reduction:
Tech: Sat) 0 Sun) 0 Mon) G's MMV Tue) 0 Wed) 0 Thur) 0 Fri) 0
Frog: Sat) 2 Sun) 2 Mon) 0 Tue) 4 Wed) + Thur) + Fri) --

Upper Body Strength

Seated Shoulder Press (DB, Dyn: Nautilus Seat:6):
Sun) Max: 5@2x45- Heavy: 4x5@2x40 Reps: 11,7*@2x30. Wed) Dyn: 8X3@50(N) Reps: 12,9@2x30
Front Pull-Down (Iso-Lat. Seat: Top+Pad. Underhand):
Sun) Max: 5@200 Heavy: 4x5@180 Reps: 2x12@140. Wed) Dyn: 8X3@110 Reps: 2x12@150
Incline (45’) Bench Press (Iso-Lat (Blk). Seat: 5):
Sun) Max: 5@120-130 Heavy: 5,5,4,4@110-115 Reps: 2x12@90. Wed) Dyn: 8X3@65 Reps: 2x12@90
Seated Row (Iso-Lat. Seat: 2. Hands: Vertical. Elbows: In. Reps: Both, Others: L-R Alt):
Sun) Max: 5@230 Heavy: 4x5@210 Reps: 2x12@160. Wed) Dyn: 8X3@120 Reps: 2x12@170
Add: Dips (Flex Fit. Seat: 5. Handles: Out. Hands: Mid. Head: Up)
Sun) Reps: 3x12@180. Wed) Reps: 3x12@180
Add: Chins ()
Sun) Reps: 3x1@0. Wed) Reps: 3x1@0

Lower Body Strength

Squat (High Bar, Box: Stool + Pad):
Mon) Max: 5@165 Heavy: 4x5@145 Reps: 2x12@120. Thur) 0
Hip Raise (Capt Chair):
Mon) 3x5@20 Reps: 2x12@15. Thur) 0
Back Extension:
Mon) Reps: 2x12@30. Thur) 0
Abs Crunch (Hammer Seat: 8, Nautilus Seat 6.5):
Mon) Reps: 2x12@80. Thur) 0
45’ Side Bend (5 Holes):
Mon) Reps: 2x12@30. Thur) 0
Add: Lunge:
Mon) Reps: 2x12@15. Thur) 0
Add: Ab Roll
Mon) 3x5@Knees. Thur) 0

Walking Endurance

HR Zone 0. Walk Home-Work: 0
HR Zone 3-4 (123-128/129-134) Target: 6.5% Steady:
Thur) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 134/4/137

[Keith Friedman]

Recovery

Anderson's Everyday Stretches:
Sat) ? Sun) 1 Mon) 0 Tue) 1 Wed) 1 Thur) 1 Fri) __
Stress Reduction:
Tech: Sat) 0 Sun) Movie Mon) 0 Tue) 0 Wed) 0 Thur) __ Fri) __
Frog: Sat) 0 Sun) + Mon) + Tue) + Wed) + Thur) __ Fri) __

Upper Body Strength

Overhead Press (BB. Don’t lean back. Dyn: Cybex Seat: 4?, Vertical Hands)
Sat) Reps: 12,10,8*@65. Tue) Dyn: Reps: 12,8,6*@66
Lat Pull Front (Universal. Wide Grip past breaks)
Sat) Reps: 3x12@105. Tue) Reps: 3x12@105
Bench Press (Iso-Lat. Seat: 3. Grip: Wide. Don’t flop elbows.)
Sat) DB Reps: 3x12@2x35. Tue) Iso-Lat Reps: 10,8,10*@70
Seated Row (Iso-Lat. Seat: Top. Grip: Horiz High)
Sat) Reps: 3x12@150. Tue) 3x12@150
Additional: ChinUp (Asst: Body Master)
Sat) 3x2@0. Tue) 3x5@-70 (Assist)
Additional: Dips (Flex Fit. Seat: 5. Handles: Out. Hands: Mid. Head: Up)
Sat) 3x12@180. Tue) 3x12@195
Pre-Hab:
Sat) Rotator Inward (DB) 3x15@15, Rotator Outward (DB) 3x12@5, Empty Cans (DB) 3x12@8

Lower Body Strength

Squat (Lower BB, to Bail Bars @ 5):
Sun) Reps: 3x12@95. Wed) Reps: 3x12@95
Hip Raise (Capt Chair)
Sun) Reps: 3x12@15 Hold: 45”@0. Wed) Reps: 3x12@15 Hold: 45”@0.
Back Extension:
Sun) Reps: 3x12@25 Hold: 60"@0. Wed) Reps: 2x12@25 Hold: 60"@0.
Situp (Tilt Bench X holes):
Sun) Reps: 3x12@5Holes Lay: 45”@0. Wed) Reps: 2x12@5Holes Lay: 45”@0.
45’ Side Bend (5 Holes):
Sun) Reps: 3x12@25 S-Lay: 45"@0. Wed) Reps: 2x12@25 S-Lay: 45"@0.
Add: Lunge:
Sun) Reps: 3x12@2x10 Wed) Reps: 2x12@10
Add: Ab Roll
Sun) 3x5@Knees. Wed) 2x5@Knees
 
Walking Endurance

HR Zone 0. Walk Home-Work:
Thur) PM) Time: 46.5’ Miles: 3.0
HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
Sat) Time: 60’ Avg Speed/Incline/METs: 4.0/6.0-6.0/7.2 Avg HR/Zone/End HR: 127/3/129
HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
Sun) Time: 60’ Avg Speed/Incline/METs: 4.0/6.0-6.0/7.2 Avg HR/Zone/End HR: 127/3/130
HR Zone 3-4 (123-128/129-134) Target: 6.0% Steady:
Thur) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 123/3/128
HR Zone 4-5a, 5bc: 0
Pre-Hab:
One-Foot Balance _@10”

Notes:
With the bar lower on my back and going a bit below parallel to the bail bars (@ 5th hole f/ btm), the squat grew some new teeth. Will continue with it, rather than the hack squat, for this round. Debating dumbell vs. iso-lat seated bench. Not feeling in control of shoulder blades w/ DB, so Iso-Lat. DBBP as additional w/ inclined bp. Better Zone 3-4 than Zone 5 on Thursday, so I'm not a my desk soaking in accumulated lactate.

[Keith Friedman]

It's probably going to work or you'll at least get close but how about a different approach? How about just worrying about putting 5 lbs more on the bar next week and then worry about the other hundred and whatever pounds after that? No matter what you plan, you have to get that 5 lbs on the bar first anyway.

.

[Keith Friedman]

I wanted to organize my increments and estimate how long it will take to reach my strength goals. So, I prepared a linear progression spreadsheet.

To reach goals by the end of next year, I need to squat and deadlift in both routines (and hope I don't stall). On the other hand, I can alternate flat and inclined bench press and military and db shoulder press in the two routines, which makes their graphs stair-step.

http://www.filedropper.com/progression-2011-12-12