DB Alternating Lunges
30's x 10 + 8 each leg
25's x 10 + 8 each leg
Chest supported rows
45 x 8
90 x 10 + 8
70 x 10 + 8
DB Bench Press
55's x 18
60's x 18
Reverse grip EZ bar curls
40 x 18 x 2 sets
This workout wasn't the best timing on my part. For the first time in a few weeks I made it to the gym on Monday and Wednesday. This just happened to correspond with moving into week 5 of my workout and repeating a lot of the same exercises, again in a high rep range.
Doing 18 rep sets of lunges is not my idea of fun, but doing 18 sets of squats followed by lunges is just cruel. :p
As you can see above, I was not able to complete the lunges without a small rest at 10 reps. I had the same problem during the rows. I have a really hard time picking the correct weight when doing really high reps.
Bench press was better and I was able to use the same weight I used for 15 reps the other day.
I didn't feel like waiting for the machine so I decided to skip the standing calf raises and do some ab work and cardio instead.
Ah cool, someone else doing TBT. I did it years ago and just picked it up again.
Mentally I find it hard to do the 2 sets of single joint stuff though. Last night I subbed them with some core. Do you feel that these 2 sets are doing much for ya?
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
I do sometimes feel like the single joint sets are a waste of time. I have started to skip one or both of them and do some cardio or core work instead. Overall I like the program but probably should have taken the time to pick all of the exercises myself, but I needed a quick routine and went with a template that was already filled in. I'm not loving all of the choices in the later weeks.
I still have to log my last 2 workouts from Friday and last night. I just have not had the time. They should be posted later today.
Deadlift
45 x 10
135 x 8
185 x 8 x 2 sets
185 x 8 sumo
Leg Curl
100 x 8
180 x 8 x 2 sets
BB Upright Row
30 x 8
60 x 8 x 2 sets
DB Incline Bench
40's x 8
80's x 8
85's x 8
Triceps Pushdown
100 x 8
120 x 8 x 2 sets
I finished up with some ab work and 20 minutes on the elliptical.
I am being very conservative with my deadlifts because my back just doesn't feel 100%. I'm not sure what the problem is, but I'm just not comfortable with deadlifts any more. I can't seem to get into a groove where they feel quite right. I'm forcing myself to keep the weight low and maintain perfect form until I feel that it's time to up the weight again.
Pull Ups (pronated)
100 x 10 (lat pulldowns)
BW x 6
180 x 12 (lat pulldowns)
150 x 12 (lat pulldowns)
Hammer Strength Iso-lateral wide chest
90 x 10
180 x 12 x 2 sets
DB Front Raise
10 x 10
15 x 12 x 2 sets
I have never done hack squats before and we have 2 different machines at my gym. One is the more traditional hack squat, where you are on a moving sled at a 45 degree angle. The 2nd is called a "Super Squat". http://www.precor.com/comm/str-pl/pl624/
I opted for the Super Squat machine with my back to the pad facing away from the machine. This is supposed to be the hack squat position. It was a much different feeling than anything that was used to and I felt that it put too much pressure on my lower back. For the last set I switched positions and faced towards the machine. It was more comfortable for my back but still not a movement that I'm really fond of. I may either try the other machine or barbell hack squats next week.
I had this crazy idea that I would attempt body weight pullups, but when I couldn't manage more than 6 reps, I switched to pulldowns.
I finished up with 20 minutes of cardio. Just to punish my legs a little I did 10 minutes on the stair mill and covered 30 flights. Then I moved onto the rowing machine for another 10 minutes.
BB Squat
45 x 10
135 x 8
195 x 18 x 2 sets (+10lbs)
BB Alternating Lunges
45 x 18 each leg x 2 sets
BB Bent over Rows
45 x 8
85 x 18
105 x 18
DB Bench Press
65's x 18 x 2 sets (+5lbs)
Standing Calf Raises
140 x 18
160 x 18
Reverse grip EZ bar curls
50 x 18 x 2 sets (+10lbs)
Mentally this is the most difficult workout for me. Doing 18 reps is just not something that I am used to and I really have to push myself to get through it.
The first set of squats was not as difficult as I expected. The 2nd set was much more difficult, but I did complete it.
The biggest challenge were the lunges, since my legs were already fried from the squats. I kept the weight low and just tried to keep moving. I really wanted to put the bar down and quit after 10-12 reps, but I forced myself to keep going to the end.
I did a much better job of weight selection this week and pushed myself to get all 18 reps in every set. I will admit to 1 rest at 12 reps during the 2nd set of bench press. But over all this was a much better performance than last week.
I had this crazy idea that I would attempt body weight pullups, but when I couldn't manage more than 6 reps, I switched to pulldowns.
Thats not crazy. Pull downs are fine, but they won't really make much of an improvement on your pullups. If you really want to improve your pullups, allways do them to fail and then finish your reps on the pull down.
Quote:
Originally Posted by pjb923
Mentally this is the most difficult workout for me. Doing 18 reps is just not something that I am used to and I really have to push myself to get through it.
The first set of squats was not as difficult as I expected. The 2nd set was much more difficult, but I did complete it.
I hear ya. 18 reps is pretty much torture. Grats on getting through it.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Good point on the pullups Chris. I know I need to work on them, but what would really help me is losing a few lbs.
The thing about 18 reps that really gets me is how low the weight has to be in order to complete the sets. The first 8-10 reps are almost too easy and I start to wonder if I should have used more weight. Then reality sets in and I realize that I'm just passing the half way mark.
Good Morning
45 x 10
95 x 8
115 x 12 x 2 sets (+10 lbs)
Front Squat
135 x 8
185 x 12
205 x 12
Pull Ups (pronated)
BW x 6
BW x 4
BW-75 x 8
Hammer Strength Iso-lateral wide chest
90 x 10
200 x 12 (+20 lbs)
230 x 12 (+50 lbs)
I decided that I do not like hack squats. I feel that they put too much pressure on my lower back and decided to just stick with front squats.
I had energy to burn at the end of this workout and threw in some extra random leg work. I did some leg curls just for the fun of it. I don't remember exactly how much I did, but I worked up to the full stack (240lbs?) for 8 reps.
I also decided to try out the other hack squat machine to see how it felt. I did a few sets with some light weight and still was not happy with the feel of the movement. I was still happy with my decision to do the front squats in place of these.
Then I did some pistol squats. By this point I didn't have much left and only got one set of 10 with my right leg and couldn't even finish the set with my left.
Tonight I start week 7 where I will have the pleasure of doing 3 sets of 18 reps on both front squats and step-ups!
Which style hack squats does your gym have? I have found the 'V-squat' actually harder on my lower back then the regular one on sliders. you may be different though. Either way, front squats are far better
Front Squats
45 x 10
95 x 8
155 x 18
155 x 12 + 6
135 x 12 + 6
Seated Rows (wide grip)
100 x 10
110 x 18 x 3 sets
BB Alternating Lunges
45 x 18 each leg x 3 sets
I skipped the 2 single joint movements tonight.
Another 18 rep workout and my usual comments apply. I had a hard time picking the correct amount of weight. Although this week I seemed to be able to make it through the first set without any problems. It was the 2nd and 3rd that gave me the most difficulty. When needed I took a short pause, usually around 12 reps and then finished the remaining 6.
Paul,
Weight selection seems to be the biggest sticking point with high rep work. Ideally, I suppose, you need to use a weight that will allow you to complete all sets and reps, but that is easier said than done when you pick up the weight for the first time and it seems so damned light.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I have been really bad about getting the gym as often as I should as you can see by my lack of updates here. I blame this partly on the fact that I just wasn't crazy about my workouts lately and didn't really look forward to them. So instead of torturing myself for another 2 weeks I decided that it was time for a change. I had enough high rep work for now and the urge to lift some real weight has gotten the best of me.
I have never done a full program consisting of 5x5's so I thought I would give the Bill Starr Intermediate Linear 5x5 program a shot. Bill Starr 5x5 - Madcow Intermediate or Linear Version
Tonight was my first workout.
Bill Star 5x5
Week #1 Workout #1 - Monday 11/05/07
Squats
45 x 10
95 x 5
145 x 5
185 x 5
220 x 5
255 x 5
290 x 5
BB Bench Press
45 x 10
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
BB Bent Over Rows
45 x 10
95 x 5
120 x 5
145 x 5
165 x 5
190 x 5
Back Extensions
+10lbs x 12 x 2 sets
Sit-ups
+10lbs x 20
+10 x 10 x 3 sets
This workout was quite a change of pace from what I'm used to lately. It's a little bit strange to me to have the exact weight on every set spelled out, but it should really make me push myself to the limit in later weeks.
Looking back at my old workout logs, back in April I was making great progess on BOM intermediate when I hurt my back. The last time i had over 300lbs on my back was 6 months ago when I put up 335 for 4 reps. If I can keep up with the progression of this program I will be lifting 340lbs for 5 reps in week 7, and by week 9 I will add 2 reps to my previous 1RM of 365.
I have not done BB bench press in a long time, but on this program it would be very difficult to maintain progress using dumbbells because of the larger increments in weight. I started out too light on the bench tonight and added an extra set at the end. My last set was supposed to be 175lbs, but it was just way too easy. I'll have to make some adjustments to the spreadsheet for next weeks workout.
Rows felt really solid tonight. I was very cautious to maintain a very tight arch in my back and had no problems completing all of the prescribed sets.
It only took my 2 workouts to realize that the Bill Starr program is not for me, or at least not right now. The desire to move heavier weight on the squat got the best of me and I jumped into this too early. After last nights workout I determined that my body (specifically my lower back) is not ready for this type of program.
The bent over rows from Monday's workout really tired out my lower back and I did not feel comfortable at all doing deadlifts 2 days later. My focus is really going to shift and it's time for a complete 180.
My plan is to put together a routine that minimizes the stress on my lower back by eliminating things like heavy back squats, bent over rows and heavy overhead movements. I will be including lots of single leg exercises with a strong focus on my posterior chain since I tend to be very quad dominant.
I have also been watching the Squat Rx videos and determined that I tend to tuck under at the bottom of my squat, so I will be working on my hip mobility to correct that.
The fact that I have packed on a few extra pounds can't be helping by back issues either. So I really want to focus on workouts with a higher metabolic load. Barbell complexes will probably be part of my routine.
Good luck with the new plan Paul. I think you're making a smart move. It might help to review Mike Robertson's Fixing Your Force Couples article while you're creating your plan.
Thanks Lisa! I got a ton of great information from that article and will use it to help create my plan. For now I am foam rolling every night, concentrating on my quads and IT band. I am also doing various stretches to help open up my hips which is an area that needs a lot of work.
This is the workout I did on Thursday night. I went into the gym without really having a plan and just played it by ear.
2 rounds of the barbell complex. First time around with just the bar, and the 2nd time with 65lbs.
Barbell Complex
Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps
Superset DB Bench Press
55 x 12 x 2 sets
DB 1-arm Row
55 x 12 x 2 sets
Superset Neutral grip chins
BW x 5 x 2 sets
Dips
BW x 12 x 2 sets
I finished up with 25 minutes on the elliptical, some stretching and ab work.
It's been a while since I have done overhead squats and I forgot how hard they hit my shoulders. My delts were on fire for the rest of the night and into the next day. Whether they are part of a complex or done on their own I will be incorporating overhead squats in to my routines more regularly.
Sumo Deadlift
95 x 10
135 x 8
185 x 8
225 x 8 x 2 sets
Good Morning
65 x 8
115 x 10 x 3 sets
BB Overhead Press
45 x 10
65 x 8
95 x 10
115 x 10
115 x 8
Lat Pull-down
80 x 10
150 x 10 x 2 sets
150 x 8
Side Raise on Roman Chair
BW x 15 each side
BW x 20 each side
Captain's Chair Leg Raises
2 sets of 15
My hammies were still sore from the last workout and I really didn't think I would have it in my do get through this, but once I got warmed up they felt much better. Of course now, a few hours later, bending over is a painful reminder of my workout.
I am being very conservative with my deadlift weight and will be using sumo style for a while. My form felt really good tonight and the weight felt good. I should be able to add more next week and slowly work my way back up to the heavier stuff.
Now it's time for some foam rolling and stretching.
Good workout. I think it's good to be cautious with the sumo DL. You'll get there, no doubt.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I still have not come up with a 3rd workout for this routine, but since I have not made it to the gym in almost a week I just repeated the first workout. I am thinking of changing to 2 days of lower rep work, 4-6 or 6-8 and incorporating a 3rd day of 8-12 reps into my routine.
Here is my workout from last night.
11-19-07
BB Dynamic Lunge
BW x 5 each leg
45 x 5 each leg
95 x 5 each leg
155 x 8 each leg
165 x 10 each leg
165 x 8 each leg
Pull Through
100 x 10
260 x 10
DB Chest Press
45's x 10
65's x 6
95's x 10
95's x 7
90's x 6
Seated Row
80 x 10
140 x 10
150 x 10
160 x 10
170 x 10
Back Extension
+10lbs x 10
+25lbs x 10
Hip Abduction machine
150 x 10 x 2 sets
DB Single Leg SLDL
15's x 10 each leg
25's x 10 each leg
King Deadlift
10 each leg
This was a great workout. Lunges felt strong and I added weight to me heavy sets.
It has taken me a long time, but I finally figured out the cause of my forearm pain. It has not bothered my at all until last week, and after 1 set of heavy pull-throughs I determined that they are the cause. Maybe I need to find a different way of holding onto the ropes, but for now I decided to find some alternatives.
I started out on the hip adbuction machine that most guys wouldn't be caught dead on. I was using the max weight of 150 and didn't have much trouble getting to 10 reps. I'm not sure how much good this machine is, but it did make it a bit more difficult to do the SLDL's. If anything I will be using this in the future for glute activation work.
My biggest problem lately is just getting to the gym on a consistent basis. 2 days a week is not cutting it, so my main focus is going to be getting to the gym and doing something and I will try to worry less about exactly what I do when I get there.
I was using the max weight of 150 and didn't have much trouble getting to 10 reps. I'm not sure how much good this machine is, but it did make it a bit more difficult to do the SLDL's. If anything I will be using this in the future for glute activation work.
Linear Mode
