ColoWayno's log

[ColoWayno]

Quick question. Why do you take glutamine at night and not in morning? I thought glutamine can only be affective on an empty stomach 1-2 hours before a meal? I thought the rule was arginine at night and glutamine in the morning. Just curious, maybe you know stuff i dont know (most people do)

Well, you probably know more than me. It was kind of a random buy for me and I don't always take it. I probably waste a lot of $ this way.

[ColoWayno]

Tuesday (199lbs, 206.5 dressed)
Sets x Reps x Lbs
Press 1x8x45, 1x6x55, 1x2x95, 1x1x115
3x5x132.5
Chins 1x5xBW, 1x1xBW+25
1x5xBW+45
Conditioning
I hit the trail at lunch and did about 1.3 miles (2km) in the mountains, with about 330 feet (100 meters) of vertical climb over the first 1/2 mile (.8km). I haven't started using the stop watch on any of this yet. Eventually I'll start doing some hill sprints up the steepest part. Just walking up there is doing the job for now.

My traps and upper forearms are feeling the DOMS from those PC's. I'm glad I'm doing them again, pathetic as they are. I think when I was at my best (around 150lbs) my traps were starting to show the effort. I think big traps look cool.

[ColoWayno]

Wednesday

I think I'm going to call it a year. I'm headed out to Cali to see folk.
Next week: determine 1RM's, then start my new program the week after that.

Today: 25 minute walk on the hilly trails where I work. 52 degrees and sunny. Tomorrow: 100% chance of snow... hopefully I'll be out of here before it hits.

Happy New Year and thanks for all of the training advice in 2010. Looking forward to setting some new PR's with you all.

[ColoWayno]

Tuesday (198lbs)
Sets x Reps x Lbs
Squat
1x2x320
Power Cleans
6x2x115

Tonight I'll try to estimate my 1RM. I'll probably pick a weight I think I can hit for a triple then guesstimate 1RM from whatever I get. I'm still working out how I'll translate that into starting lifts, and I'll probably tweak everything for a few months.

So here's what I came up with:

Squat 1RM ~= 340lbs.

Using the %'s I came up with initially I'll use the following weights for the first cycle:
8's = 340 * .725 ~= 245
5's = 340 * .825 ~= 280
3's = 340 * .875 ~= 300

But, I'm already thinking about going to:
8's = 340 * .75 ~= 255
5's = 340 * .85 ~= 290
3's = 340 * .90 ~= 305

For recovery week I'll probably do something like 5's at 65% or so.

This is pretty much based on the level of effort stuff in PP and my own experience and is all subject to change next cycle.

Here's my max effort:



And my still miserable but lovable power cleans:

[ColoWayno]

Wednesday (196lbs)
Sets x Reps x Lbs
Bench
1x3x220 failed on the fourth rep.
Chins
2x5xBW
I woke up wondering if my %'s are too low. I'm thinking about upping them, but I'm not sure yet.
1RM ~= 240
8's = 240 * .725 ~= 175
5's = 240 * .825 ~= 200
3's = 240 * .875 ~= 210

Or,
8's = 240 * .75 ~= 180
5's = 240 * .85 ~= 205
3's = 240 * .90 ~= 215

On squats the lower set seems like a big reset but not so much here. The higher weights here seem like no break at all. This could be because different things are different, or it could be because my estimate for 1RM on squats is a bit low.

[ColoWayno]

Thursday:

Temporarily relocated the 6' 1" grand piano (~= 800lbs) with the help of some friends.

[ColoWayno]

Friday:
25 minute walk in the hills. I'll probably do my 1RM tests for deads and press tomorrow and start the new program on Monday.

[ColoWayno]

Saturday (198lbs)
sets x reps x lbs

Press
1x3x140 1RM ~= 150
Deads
1x5x325 1RM ~= 370

So in summary:
Squat 1RM ~= 340
Bench 1RM ~= 240
Deads 1RM ~= 370
Pres 1RM ~= 150

Deads
8's = 370 * .725 ~= 270
5's = 370* .825 ~= 305
3's = 370* .875 ~= 325 These seem way low...
or

8's = 370 * .75 ~= 280
5's = 370* .85 ~= 315
3's = 370* .90 ~= 335 probably not too bad to start with.

Press
8's = 150 * .725 ~= 110
5's = 150 * .825 ~= 125
3's = 150 * .875 ~= 130 These seem ok, maybe low...
or

8's = 150 * .75 ~= 112.5
5's = 150 * .85 ~= 127.5
3's = 150 * .90 ~= 135 Maybe ok

So pretty soon I'll update the thread where I laid this stuff out and see what the peeps think.

[ColoWayno]

I'm going to go with the higher weights (8x75%,5x85%, and 3x90%) , even though that won't be much of a reset for bench.
So, for 8's week:
Squats 8x255
Bench 8x180
Deads 8x280
Press 8x112.5

[ColoWayno]

Monday (198)
sets x reps x lbs
Squats
2x8x255, 1x6x255 ouchy.... I was worng. Too much weights.
Power Cleans
5x2x120

Ok, 8's are tough and I started these too high. Too tired to think right now but must fix.

No cardio because we have a painting job going on at home and new carpet coming in the a.m.