Quest to strength AND conditioning Quest to strength AND conditioning - Page 40

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Thread: Quest to strength AND conditioning

  1. #391
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Monday 9/29/14

    Squat
    45x3
    135x3
    225x1
    315x1
    345x4
    Paused Bench
    45x5
    135x3
    205x1
    225x2
    ~
    Chinups
    BW x3
    +40x2
    +80x5x3
    Towel Pullups
    BW x4
    Just not happening. Squat warmups felt and looked ok until 315. 315 felt extra heavy and seemed like I just couldn't get the damn thing set on my back right and tightly...didn't think too much of it. 345, I took out of the rack and it felt crushing and not on my back right so much I put it back. Waited a bit, and tried again and got a terrible feeling 4 reps and failed the 5th. This pissed me off so much at the time...next set, same thing so I just put it back...stripped it down to 300 and still couldn't get it feeling right on my back. Really frustrated now, figure fuck it I'll redeem the workout on bench. Just wasn't there though.

    I felt I could've got 5 on the first set if the bar wasn't so much more distracting by it's slightly off placement but I just couldn't seem to get it right... So I was really mad about it, scouring my mind for reasons why and how to fix it. Recovery? How could I not have recovered when it's only 10lb more than when I started advanced novice. Volume? Maybe, but why is it a problem now. Perhaps I could do better with 1 or 2 heavy sets with 2-1 back off sets? Just a bad day? From my perspective, it seems like there's way too many bad days (at the time, at least). Maybe I was over reacting but... This really shouldn't be happening.

    What I did come up with is -
    1. Cut some crap out of the exercise selection for now. Not that they are bad exercises, but not applicable to current goals.
    2. Cut finishers. I feel they hinder recovery more so being with the lifting than if I did some conditioning on a separate day.
    3. Workout same time every time (in the morning). I haven't been consistent here, and things don't work too well most of the time when it's at night.
    4. Drink more water. Around BW in oz. This should help recovery.
    5. Consistent and enough sleep. Not consistent times of going to sleep, not always enough (~8hr I presume is best), etc.
    6. Always eating enough and well. Good foods, ~4000kcal at least every day.

    Only good thing today was chins. Waited a while then went back out and tried them. Barely made it. I've been getting around 20 on the BW set, so I figured I'd switch to something a little harder so I'll be doing towel Pullups for the last set now. That's two bath towels draped over a bar, grab one in each hand and pull. Im really weak on these, feel like I use to be stronger on them long ago...I'm sure the hands will adapt pretty quickly though and the numbers will be double digit again soon.
    Last edited by Levon_Xidyn; 10-01-2014 at 02:36 AM.

  2. #392
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    Tuesday 9/30/14

    Grippers
    S x10
    T x5
    #1 x2
    #1.5 x6x5

    That fucking knurling...

    Jump Rope
    5min warmup
    5x 60sec on / 30sec off
    5min cooldown

    For anyone curious, I know I said more rest on these. I'm using 1:2 work:rest for running on Saturday, but jump rope is 2:1. This is because the jump rope just doesn't seem to stress recovery a whole lot anyways unless im doing tons of double unders / triple unders. I would use them more since they are easier to recover from but if I do it too much my foot will start hurting. Probably mostly from an old problem from my running days.

  3. #393
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    Apr 2014
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    Quote Originally Posted by Levon_Xidyn View Post
    I've been getting around 20 on the BW set, so I figured I'd switch to something a little harder so I'll be doing towel Pullups for the last set now. That's two bath towels draped over a bar, grab one in each hand and pull.
    Calm down with the towels, mike chang. xD

  4. #394
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    Ha! Not the same RB, not the same...
    Last edited by Levon_Xidyn; 10-01-2014 at 05:29 PM.

  5. #395
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    Wednesday 10/1/14

    Squat
    45x3
    135x3
    225x1
    270x5x2
    Press 2.0
    45x5
    95x3
    135x1
    160x4
    160x3x2
    Mid Pin Press
    135x5x2
    Deadlift
    135x1
    225x1
    315x1
    350x1
    405x2 - fuck.
    430x1
    RDL
    45x10x2

    Mid pin press is presses from a pin at about nose level. I always feel weak here in the press, so I figured I'd dedicate some volume to it.

  6. #396
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    Mar 2014
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    Friday 10/3/14

    Squat
    45x3
    135x3
    225x1
    315x1
    345x5x3
    Paused Bench
    45x5
    135x3
    205x1
    225x5x3
    Power Clean
    135x1
    190x3x3
    Chinups
    BW x3
    +40x2
    +82.5x4
    +82.5x3x2
    BW (finger loops) x10

    Finger loops is just 4 loops for each hand I made out of lashing straps that you hang from a bar. Then I do the Pullups with the fingertips in the loops (so harder on grip). I'll alternate these with the towel Pullups for an added grip benefit on the high rep pullups.

    In other news, the changes I made from Monday, I think are helping. I felt good today, but the true test is if Monday will be the same. If it is, then I guess those changes made a difference.

  7. #397
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    Mar 2014
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    Saturday 10/4/14

    Running
    5min warmup jog
    4x400m, 3:00 rest
    - 1:41
    - 1:38
    - 1:36
    - 1:38

    More like a G.P.P type workout, just trying to loosen the legs and get in some conditioning. all rpe 8-9, so in control on these.

  8. #398
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    Mar 2014
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    Texas
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    Monday 10/6/14

    Squat
    45x3
    135x3
    225x1
    315x1
    350x5x3
    Press 2.0
    45x5
    95x3
    135x1
    160x2x3
    Deadlift
    135x1
    225x1
    315x1
    365x5
    RDL
    65x10x2

  9. #399
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    Mar 2014
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    Posts
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  10. #400
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    starting strength coach development program
    Tuesday 10/7/14

    Jump Rope
    5min. Warmup
    4x2min on / 1min off

    Grippers
    S x10
    T x5
    #1 x2
    #1.5 x4

    Grip is a bit tired, and my fingers are turn up from the sharp knurling on this new CoC. Just not having it today.

    I've been feeling better in recovery and just generally from doing these conditioners on separate days. I suppose since they are fairly brief they serve as GPP and help with restitution.

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