Still on the Right Side of the Grass

[Browndog]

12/30/12

Tryin' to Have Fun

Deadlift:
135lbs 2x5, 185lbs x5, 225lbs x2, 275lbs x2, 315lbs x2, 335lbs x2, 355lbs x2, 375lbs x2
275lbs x10, x5

Squat:
3b x10, 95lbs x5, 145lbs x3, 195lbs x2, 225lbs x2, 245lbs x2, 265lbs x2, 275lbs x1
155lbs x10, x5

Leg Curls:
#3 x10, #4 x10, #5 x5

BSS:
bw 3x10

Damn, this was a tougher day than I expected. I had nothing for the top end work. I'm hoping that it's attributable to just coming in with no set plan of attack. Still, not really happy that 90% was all I could muster.

I've finished multiple readings of Strength Life Legacy, by Paul Carter and have decided that I'm going to run the Strong 15 long program next.

My only question (and I'll throw this out for comment) is whether I start with my current maxes being my 100% goal or do I work with something slightly higher? After today's session I'm inclined to stay with my current maxes.

Current:

SQ - 295
DL - 417.5
B - 215
P - 150

Est 1RM max:

SQ - 315
DL - 430
B - 225
P - 155

I've run the numbers for for the Est 1RM numbers @ 85%, 93% and 100% and they seems doable. The top end singles and the AMRAP work are all in line with what I did during 5/3/1.

Or do I just get my feet wet with a new program and then bump the numbers up after the end of the first cycle?

[Browndog]

12/31/12

Calendar be damned, I started the Strong 15 today...

Press: 60lbs x5, 70lbs x4, 80lbs x3, 90lbs x2, 95lbs x1, 100lbs x1, 105lbs x1, 85lbs x15, rest one minute 85lbs x9

Assistance Work:
Behind the Neck Press - 65lbs 5x10
Pull-Ups - bw 5x5
and 2 hours of Paddle

I would have thrown in some Dumbell Pressing and maybe some DIps had I had the time.
The BNP was an eye opener. Damn hard to grind out those last couple of reps.
This session was over in a blink. Am I missing something?

[5inthehall]

Paying my respects over here, browndog.

Best of luck with Strong 15 -- obviously, I'm gonna have to buy the e-book and catch up.

[Browndog]

1/2/13

Due to indecision and a general case of paralysis by analysis, I'm revising my programming choice for 2013. I'm dipping my toe into the world of LRB by using the Paused Squat programming and continuing 5/3/1 for everything else.

Paused Squat Day

bw 2x5, eb x5, 95lbs x5, 145lbs x3, 165lbs 8x3
Way deep and a good solid "1 one thousand, 2 one thousand" count in the hole, 90 second rest between sets. This should be interesting...I'm looking for a triple at 250lbs in week 7.

Assistance Work:

BSS - bw x10, +20lbs x20, x15, x15 90 second rest

Single Leg Curls - #3 x20, x15, x10 90 second rest

Good Mornings - 135lbs 3x10 90 second rest

I've got a serious leg pump going on...walking like a duck at the moment.

[Oldster]

I've got a serious leg pump going on...walking like a duck at the moment.

Heh, don'tcha just love it! And when the delicious soreness comes on and you have to gingerly sit down on the toilet hanging on to anything near, it is awesome!

[Browndog]

1/4/13

Bench Day
eb 2x5, 95lbs x5, 115lbs x3
135lbs x5, 155lbs x5, 175lbs x5
A little weak on the top end. I've been "off" since before Christmas. I hope it's a temporary power outage...


Assistance Work:
Bench - 125lbs x20, x15, x10
Incline Bench - 85lbs x15, x12, x10
Straight Bar Curl - eb x30, x20, x10
Kroc Rows - 55lbs x30, x20, x20
Dips - bw x12, x9, x8

All the Assistance Work is being done on the "350" method, 3 sets to get 50 reps, two minutes rest between sets.

My arms are all blowed up...

[Browndog]

1/6/13

Deadlift Day
135lbs x10, 185lbs x5, 225lbs x3, 240lbs x1
265lbs x5, 305lbs x5, 345lbs x5
265lbs x5
Feeling a little better. First two working sets DOH. Did the back off on the minute.

Assistance Work:
RDL - 225lbs 5x10
Hip Thrusts - 265lbs x15, x12, x10
Back Extension - bw x25, x20, x5

I will say that performing the Assistance Work on short rest (2 min or less) for reps (of 10 or more) is a fabulous conditioning piece...and a hell of a pump too.

[Oldman]

Nice deads, Browndog!

[Browndog]

1/7/13

Press Day

eb x5, 65lbs x5, 85lbs x3
100lbs x5, 115lbs x5, 130lbs x3
100lbs x5
This cycle was going to be ambitious too say the least. I got distracted on the third and lost the fourth because of it, there was no fifth.

Assistance Work: 2 minutes rest between sets
Press - 85lbs x15, x12, x9
Straight Bar Curls - x40, x25, x20, x15
Behind the Neck Press - 65lbs 5x10
Rows - 135lbs x15, x13, x10

Played 3 sets of Paddle prior to the session, no noticeable effect on the workout.

[Oldman]

Presses can really be that way, out of all the lifts: lose focus and it is hard to recover.