Current Stats:
Height: 5'9 - 5'9.5
Age: 17
Weight: 170 - in morning, depleted
haven't done any 1rm tests yet:
Bench: 8 x 178lbs
Squat: 4sets x 9 x 207lbs
Deadlift:4sets x 6 x 289lbs
Goals:
Currently I want to gain strength while cutting, but after that its strength and size.
Some 1rm goals for the end of the year:
Bench: 250
Squat 350
Deadlift 425
I'm going to be following a program I got from Paranoid Android, which he got from Frank S. for the next 6 weeks, here it is:
DAY 1 (Monday)
Wide Stance Box Squats: 5-7 x 3
Natural GHR: 3 x 6-8
Split Squats: 3 x 6-8
Romanian Deadlifts: 2 x 20
DAY 2 (Wednesday)
Plyometric Push-ups (clapping push-ups):5-7 x 3
Floor Presses: 5 x 3
Dumbbell One Arm Bent-over Row:3 x 6-8
Military Press:3 x 6-8
DAY 3 (Friday)
Deficit Deadlifts:
-week 1-2: Do 5 sets of 3 reps with a constant weight
-week 3-4: Work up to 3rm doing many sets to get there
-week 5-6: Work up to 1rm if 3rm felt alright.
Bulgarian Split Squats: 3 x 6-8
Reverse Grip underhand rows slightly cheated: 3 x 6-8
Good Mornings: 2 x 12-15
DB Concentration Curls: 3 x 6-8
Box Squat
3 x 207lbs
3 x 223lbs
3 x 234lbs
3 x 245lbs
3 x 256lbs
3 x 267lbs
3 x 278lbs
Natural GHR(attempts)
3 x 8 x BW
Split Squats
3 x 6e x 135lbs
Romanian Deadlifts
2 x 20 x 135lbs
Comments:
-converting all those weights from kilograms to pounds was annoying
-For the box squats, this was the first time I had ever box squatted, and also the first time i had done any type of squat for less than 9 reps, so i totally guessed the weight at the start. Last two sets started to get hard though.
- As for the GHR's, my negatives are pretty much a free-fall now, then i push up for the concentric portion and focus on really contracting the hams, most of the work is done by the push, but the last portion is done by me. Damn GHR's are hard.
-Split Squats were ALOT harder than i thought(first time doing them), made all the reps, but i think my form must be off or something, these didn't feel to good.
-20 rep RDL's! really feel the burn in the hams, and the gripping muscles. these were good.
-Overall an awesome workout, lots of new exercises and rep ranges.
Seriously nice work....You're kicking my ass haha.
Quote:
Originally Posted by Simon C
Ok, first workout from yesterday:
9/4/07
Weight:170
sets x reps x weight
Box Squat
3 x 207lbs
3 x 223lbs
3 x 234lbs
3 x 245lbs
3 x 256lbs
3 x 267lbs
3 x 278lbs
Natural GHR(attempts)
3 x 8 x BW
Split Squats
3 x 6e x 135lbs
Romanian Deadlifts
2 x 20 x 135lbs
Comments:
-converting all those weights from kilograms to pounds was annoying
-For the box squats, this was the first time I had ever box squatted, and also the first time i had done any type of squat for less than 9 reps, so i totally guessed the weight at the start. Last two sets started to get hard though.
- As for the GHR's, my negatives are pretty much a free-fall now, then i push up for the concentric portion and focus on really contracting the hams, most of the work is done by the push, but the last portion is done by me. Damn GHR's are hard.
-Split Squats were ALOT harder than i thought(first time doing them), made all the reps, but i think my form must be off or something, these didn't feel to good.
-20 rep RDL's! really feel the burn in the hams, and the gripping muscles. these were good.
-Overall an awesome workout, lots of new exercises and rep ranges.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
How much of a defecit should i do the deadlifts from? I have a few of these matts which are about 3/4 of an inch thick, so i can stack as many of those ontop to create the defecit. So, how many mats to use?
How much of a defecit should i do the deadlifts from? I have a few of these matts which are about 3/4 of an inch thick, so i can stack as many of those ontop to create the defecit. So, how many mats to use?
I did mine from about a 4-6 inch deficit and it worked fine, so I would say 5-7 mats. Or you can use a small stool/box. Be creative.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Thats some good looking squat numbers, with Box Squats do you sit down completely on the box, just touch it or...???,
i have been trying light box squats onto my bench were i sit down fully on the bench and back up, just wondering how that works with a stack of weight on top of you??
(did that make sense)
Floor Presses
3 x 179lbs
3 x 168lbs
2 x 3 x 157lbs
One-arm Dumbbell Rows
8 x 49.5lbs
2 x 8 x 60.5lbs
Military Presses
8 x 102lbs
7 x 102lbs
4 x 102lbs
Comments:
-Teenage Mutant Ninja Turtles was an awesome movie
-Converting all those weights from kilograms to pounds was annoying, again
-Push-ups felt good, even though my chest and triceps were sore from karate(did repetition push-ups on knees, repetition push-ups, star-push-ups, clapping push-ups), will probably get more air when fresher
-Floor Presses: 179lbs felt too heavy for another set, so i dropped the weight, 157lbs was too light, i will start on 168 next week and see how i go. Performance decreased this week due to karate training.
-Dumbbell rows were good, perhaps a little light
-Military Presses killed me, and tired me out after the floor presses, will drop the weight for next week.
-Another fun workout!
Deficit Deadlifts
3 x 234lbs
3 x 245lbs
3 x 256lbs
3 x 267lbs
3 x 278lbs
Bulgarian Split Squats
3 x 8 x 91lbs
Reverse Grip Bent-over Rows
3 x 8 x 135lbs
Good Mornings
2 x 15 x 91lbs
Concentration Curls
8e x 25lbs
8e x 37.5lbs
6e x 37.5lbs
18 Minute Jog
Comments:
-Deadlifts were solid, stacked 6 extra mats on top of the 1 layer of mats already there, about 5 inches high, plus the weight plates sink maybe 1/2 an inch into the mats, the bar was pretty close to the floor(I could touch the floor by extending my fingers once gripping the bar)
-Bulgarians are a fun exercise, feel much more comfortable than regular split squats, up the weight next week
-Reverse grip rows, not much to say here. I prefer a normal grip.
-First time doing GM's, they felt Ok, but i prefer Romanian deadlifts
Ok I want to add HIIT running sessions(burn some extra calories); one on Tuesday and Thursday, and one or two on Saturday.
But I'm not sure what interval lengths, rest length, number of intervals to do. In Muscle Revolution, the intervals start at 15sec work/90sec rest, but on this forum i mostly see people doing 30/60, 60/90, 60/120 etc, doing 4-6 intervals. I've also seen in the Guerrilla cardio program using 20/10 work/rest intervals.
So, what work/rest interval should I use, and what's the difference between difference ones?
first of all, 3-4 HIIT sessions a week is too much IMO. They're hard as hell, and will drain you. I would do 1-2, and jog on your other off days if you feel like it.
The Muscle revolution intervals were extremely easy for me. If yoiu're in good shape, you need something harder. I like:
5 min warmup
1 min work/2 min jog 3-6 times. OR
20 sec work/40 sec restx10-15 times
5 min cooldown.
It's all good....
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I'm already Jogging after each workout for about 20 mins.
Ill give 3 sessions a week a shot, tues/thurs/sat, use sunday as a full rest day. I think I'll be ok, but if i start to feel a bit drained ill cut out one HIIT session.
I'm not sure how to rate my fitness, but I think I'm in pretty good shape. I haven't done much running at all in the last 6-12 months(used to go for 20-40min jogs), and the only thing I find now is that i get a stitch all the time, but i ignore it and keep running same pace(only done 3-4ish sessions so far).
I'll give both of those intervals a shot.
Have you followed any HIIT progressions? MR style, but harder, eg. 20/40 one week, ten 20/30, then 20/20. I'm not sure if it's needed, but after a while as fitness improves, it may be..
i usually do progressions by adding an interval. When I started doing HIIT again a month ago, I only did 3 intervals. The next week I did 4, and so forth.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Comments:
-Box Squats were hard, but good, up the weight next week. Last week was just testing the weights, ill try to do 7x3 with a constant weight from now on.
-GHR's are still really crappy, but they should improve
-Split squats are still feeling a bit uncomfortable. They make my left knee hurt(when doing them with right leg infront), but just a slight pain in the joint, not really a bother
-Romanians are as painful as ever, I'm not used to such high reps, killing the grip too.
are you using a mixed grip for the romanians? That can help your grip.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Nice work, be carful on the HIIT as it can burn you out quickly.
This is a pretty hard program, especially in the 2-3rd weeks when the weight really starts to creep up on you.
If grip is not a problem, never used mix grip, no point really. I find myself much over a certain poundage that I need mixed grip to be able to hold onto.
I did my first HIIT session today(yesterday really):
17/4/07
Weight:169(afternoon/evening) - probably 167-168 in morning
5 minute jog/walk to park(with dog)
1 minute sprint/2 minute Jog x 3
12 minute walk home
Comments:
-I was lazy, should have jogged back home.
-I outran my dog haha(by the 2nd/3rd interval, my dog can sprint, but after a few mins he sucks!)
-I might try some complexes tomorrow after workout(but before jog), stealing the idea from ParanoidAndroid.
Comments:]
-was supposed to do this workout yesterday, but went to a friends house at night, got the same friend to spot me on floor presses today.
-down to 168 today, probably want to get to 163lbs, then maintain for a while before i bulk up.
-not much to say about this workout.....
Concentration Curls
2 x 8e x 37.5lbs
1 x 6e x 37.5lbs
20 Minute Jog
Comments:
-Deadlifts went well, ill go for 278lb sets next week
-Bulgarians also good, getting that same slight pain in my left knee still, but they feel alot better than split squats.
-Interesting jog, saw two cars parked and people standing around, i think it was a car crash. Saw an ambulance driving around, and much more people around that usual(i jog at 10pm ish).
Ok, I just got out a street directory, measured out my jogging route, and found it was approximately 3.82 kilometres, or 2.3875 miles.
I did that in 20 minutes.
Thats an average speed of 11.46km/h, or 7.1625mp/h.
Thats an 8.3769 minute mile pace.
Damn! I'm slow! Really slow!
Although I think I've been taking it a bit easy, so next time i go in a couple days, I'll go at full pace, I feel I've got alot more in me. I'll try to shave that time down to 15 minutes in the next few weeks haha.
those are some solid box squats...just curious, how deep is your "box"?
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
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