cmynhier's Intermediate Log

[Chad Mynhier]

I haven't done deadlifts in 3 weeks. I wanted to make sure I didn't forget how to do them.

this made me cry

If it makes you feel any better, I was traveling one of those weeks, so I really only skipped one week of deadlifts.

If you're still crying, though, I'll send you a box of Kleenex.

[Chad Mynhier]

Squats: 135x5, 185x5, 225x5, 255x5, 275x5
Dips: BW+25x5x4 (PR)
Chins: 6x5

Squats: 5 minutes rest before last set.

Dips: 6 minutes rest.

I've only started doing weighted dips, so it's kind of cheesy to claim a PR. But I'll claim it anyway.

BW+25x5: IMG 2830 - YouTube
BW+25x5: IMG 2831 - YouTube
BW+25x5: IMG 2832 - YouTube
BW+25x5: IMG 2833 - YouTube

Chins: as 3x(2x5). 1 minute rest inside, 7 minutes rest between.

[Chad Mynhier]

Bike:

5 min warmup
6x:30/1:30
5 min cool down

I got a heart rate monitor, so I could observe my heart rate while doing this. I hit 174 at the end of one of these intervals, which is right about 100% of my maximum heart rate.

[Strega]

I got a heart rate monitor,

That's cool, they are good to have. What brand/type? I've had a few over the years, many years ago I used one to do cardio in the "fat burning zone" all that really did was eat up a lot of time.

[lou t]

weighted dips are awesome, one of my favorite lifts bar none. They will transform your upper body like none other.

Starr has a methodology for combining press and weighted dips. There is an article somewhere. The title is 'the quest for a stronger press'. I only followed the protocol for the dips, I pressed as I usually would in my programming.

[Chad Mynhier]

That's cool, they are good to have. What brand/type? I've had a few over the years, many years ago I used one to do cardio in the "fat burning zone" all that really did was eat up a lot of time.

It's a Polar FT1, probably their most basic heart rate monitor.

I wonder how many people have spent years being frustrated at doing cardio in the "fat burning zone" with no noticeable effect.

[Chad Mynhier]

weighted dips are awesome, one of my favorite lifts bar none. They will transform your upper body like none other.

Starr has a methodology for combining press and weighted dips. There is an article somewhere. The title is 'the quest for a stronger press'. I only followed the protocol for the dips, I pressed as I usually would in my programming.

I read that article a while back, but only deep enough to get the idea to do weighted dips. I'll have to re-read it.

[Chad Mynhier]

Squats: 135x5, 185x5, 225x5, 255x5, 285x5
Bench: 175x10 (10-rep PR),9+f 170x9,9
BB Rows: 185x8x4
BB Curls: 80x5x3

Squats:

2 minutes rest before 255, 5 minutes before 285.

I wore the heart rate monitor to see what a lifting workout looks like. I hit 182 at the end of the 285 set, which should be impossible if 173 is my max. It dropped pretty quickly, though -- below 140 in about a minute, below 130 in another 30 seconds or so. (I wasn't timing it, just guessing here.)

Bench (7 minutes rest, maybe not quite enough):

175x10: IMG 2835 - YouTube
175x9+f: IMG 2836 - YouTube
170x9: IMG 2837 - YouTube
170x9: IMG 2838 - YouTube

BB rows: 6 minutes rest.
BB curls: 5 minutes rest

[lou t]

Squats: 135x5, 185x5, 225x5, 255x5, 285x5
Bench: 175x10 (10-rep PR),9+f 170x9,9
BB Rows: 185x8x4
BB Curls: 80x5x3

Squats:

2 minutes rest before 255, 5 minutes before 285.

I wore the heart rate monitor to see what a lifting workout looks like. I hit 182 at the end of the 285 set, which should be impossible if 173 is my max. It dropped pretty quickly, though -- below 140 in about a minute, below 130 in another 30 seconds or so. (I wasn't timing it, just guessing here.)

Bench (7 minutes rest, maybe not quite enough):

175x10: IMG 2835 - YouTube
175x9+f: IMG 2836 - YouTube
170x9: IMG 2837 - YouTube
170x9: IMG 2838 - YouTube

that's a lot of volume.

I thought you had 175 for 10 on your second set. Can you program floor press & CGBP? They will work the tri's hard. The velocity slows down once the tri's take over. Your doing 531 right?

[Chad Mynhier]

that's a lot of volume.

The bench press specifically, or the workout in general?

I thought you had 175 for 10 on your second set. Can you program floor press & CGBP? They will work the tri's hard. The velocity slows down once the tri's take over. Your doing 531 right?

I'll think about adding floor press and CGBP. For the moment, I'm treating weighted dips as my "main" heavy press. I'm just doing bench press for 10's for the fun of it. I could skip bench altogether for a while and just alternate floor press and CGBP, or alternate the three.

At the moment, I'm continuing the HLM I was doing, except that I've put squats and deadlift on maintenance. I just added weight to my dips, so I'll LP that as long as possible, and I'm doing a rotating 8x4/6x4/4x4 for press. (Or, to put it another way, I'm between programs. I think I've worked through my accumulated fatigue on squats, I just haven't decided how to continue.)