Your numbers always impress me, Paul. You're moving some great weight. What do you think is the root cause of your inconsistency? What's your proposed solution?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Thanks guys. The cause of my inconsistency is just life getting in the way. I know I could have found the time to get a 3rd workout in, but found excuses not to. The solution is going to have to be a team effort between me and my wife. We both have to push each other to get off our asses and get to the gym when the motivation isn't there.
I'm off to a good start this week. Here is yesterdays workout.
11/21/07
Front Squat
45 x 8
95 x 10
135 x 8
185 x 8
225 x 8 x 2 sets
BB Overhead Press
45 x 10
95 x 10
115 x 10
Leg Press
90 x 10
180 x 10
270 x 10
270 x 20
270 x 15
Lat Pull-down
80 x 10
130 x 10
180 x 8 x 2 sets
Leg Curl
100 x 10
150 x 10
200 x 10
Leg Extension
100 x 10
160 x 10
240 x 12
Captain's Chair Leg Raises
2 sets of 12
I finished with 20 minutes on the elliptical followed by some stretching and some more ab work.
I was supposed to do deadlifts tonight but didn't feel like it. My new plan is go into the gym with a plan but not be afraid to make changes if I feel like it. I had a stressfull day at work and I tent to carry my stress in my back and doing deadlifts would have been asking for an injury. The last time I was stressed out I bent over to pick something up and was out of commission for almost a week.
So, instead I decided to get my stress out by punishing my legs a little bit.
On a side note... I got out of work early and was at the gym almost 2 hours earlier than my usual time. I always find it interesting to go at a different time since the regulars that I'm used to seeing were not there. I have to say that they early crowd has some interesting characters. The squat rack was in full use with kids doing 1/4 squats, feet pointed out at least 45 degrees. First a set of 135, then 225, then why not go for 275 since you are hardly doing any work anyway.
There was another guy doing 1/4 squats moving way too fast and facing away from the squat rack. I would think racking the bar at the end of the set would be rather difficult with it behind you. To his credit he did a few sets of BB lunges after the "squats".
Now I'm off to go eat too much turkey. I hope everyone has a great Thanksgiving.
I can certainly understand that feeling with the motivation. I think we've all been there.
Good plan to get to the gym, then make changes as needed. You're smart to avoid the things that trigger problems, rather than just bullheadedly take on the workout anyway (as I've done on occasion...).
Good workout there. Looks like you really fried the legs.
__________________ 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
The holiday week into the weekend got crazy, but I managed to make it to the gym today.
11-25-07
BB Dynamic Lunge
BW x 5 each leg
45 x 5 each leg
95 x 5 each leg
135 x 8 each leg
165 x 9 each leg
175 x 7 each leg
175 x 5 each leg
DB Chest Press
50's x 10
100's x 10
100's x 6
95's x 8
Seated Row
80 x 10
130 x 10
170 x 10
180 x 10
190 x 8
Back Extension
BW x 10
+10lbs x 15
+25lbs x 10
Another strong workout today. I increased the weight on everything. I'm not sure how long I'm going to stick with this workout plan. I still have not come up with a 3rd day to add, so I will probably go back to a pre-written routine some time in the near future.
It's been a while. Just as I was picking up speed and getting really motivated to get into the gym.... I get sick. I have been feeling like crap with a sore throat and sinus congestion for the last week. I think it's finally coming to an end, so we might actually see some workouts here again.
I've been feeling unmotivated, myself. When I'm lifting, I'm good. It's the eating. I can't stick to a goal. Every day is a toss up on whether I eat according to plan. Oh wait. What plan?
Wow, it's been quite a long time since I posted here. Let's just say that things have been crazy. I had about a month where I hardly made it to the gym, but my workouts have picked back up recently.
My time was consumed for a while putting together an online community for photographers. Welcome to POEtic-Pixels
A month ago 80% of the people in my office were laid off. We have 60 days to continue working and look for another job. I am about half way through that period and have a few interviews lined up for next week, but no offers yet. I never thought that searching for a job could be so time consuming.
Over the last month I have been jumping around between routines. I was very roughly following NROL Fat Loss II, then I did a few workouts from the Waterbury Method, a few days of barbell complexes and finally decided to just do my own thing.
In my month of being lazy I put on a few pounds and I need to shift my focus a little and add more cardio to my routine. My plan is to keep things very simple and do a quick intense weight routine followed by at least 20 minutes of cardio 3 days a week and another day or two dedicated to just cardio or interval training.
Last night was my first workout following this plan.
I walked into the gym with a rough idea of what I wanted to do, but nothing was written down. I decided to include 5 sets of 5 of a compound lower body movement followed by an upper body superset. The back extensions were thrown in at the end just because I felt like it.
Front Squats
45 x 5
95 x 5
135 x 5
225 x 5
245 x 5 x 3 sets
265 x 5 x 2 sets
Wow, that's some crazy life-stuff you've got going on there. Certainly understandable why you haven't been around here, although you've been on my "most wanted" list for several weeks.
Not that kind of wanting.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
Thanks guys, but I didn't exactly go in cold and start with this workout. I worked my way back up over the last few weeks, just didn't log the workouts here.
Trust me, my first workout after the break was not nearly as impressive (and I did have DOMS for quite a few days) but I do feel that the time off may have actually worked to my advantage and my strength has come back quicker than I expected.
Last week I did a workout from the Waterbury Method which called for 10x3 squats. I did 2 sets of 3 at 275lbs and 8 sets at 315, but I have been trying to concentrate on front squats to avoid any extra stain on my lower back.
My current best front squat is 315 for 1 and I feel that I will be able to improve on that number very soon. I think I'm going to stick with the 5x5 scheme for a while and see what kind of results I can get from it.
I was short on time last Friday, but managed to get in a quick workout. I planned on doing some leg work, but all of the front squats that I did the day before were making it very difficult. I did a few sets of seated rows and some chest work, followed by cardio on the elliptical.
Last night I got back into my new format and hit my legs hard.
BB Alternating Lunges
45 x 5 each leg
95 x 5
135 x 5
155 x 5
165 x 5
175 x 5 x 3 sets
Seated OH Press
45 x 10
65 x 10
95 x 8
115 x 8 x 2 sets
Pull-downs
80 x 10
130 x 8
160 x 8 x 3 sets
That was it for the weights. I was a little short on time again and ended with 15 minutes on the elliptical and called it a night.
The job search is going well. I had 2 interviews already this week, and have another 2 lined up for next week. And just last night received an email from a co-worker with another possible opportunity for me.
Front Squats
45 x 10
135 x 8
225 x 5
265 x 5 x 4 sets
Seated Row
80 x 10
130 x 10
150 x 10
160 x 10 x 2 sets
DB Bench Press
40's x 10
60's x 10
75's x 10 x 2 sets
Leg Curls
100 x 10
150 x 10 x 2 sets
Leg Extensions
100 x 15
200 x 15
260 x 12
I finished with 20 minutes on the elliptical.
I really pushed myself on the front squats. Instead of increasing the weight, I opted to stick with 265 for 4 sets instead of 2. Then I threw in a set of 15 with light weight at the end. Right now the limitation with my front squats seems to be in my upper back. Maintaining the proper upright position with that much weight was a bit of a struggle but my legs could probably had handled more.
The leg extensions and curls just sounded like something fun to do at the end. Walking up the stairs to get to the elliptical was not fun.
Thanks Greg. I have been very happy with my progress on both lunges and front squats lately.
I'm a little late on logging this, but here is my workout from Friday 3/14.
I did 2 rounds of the Waterbury barbell complex.
First round with 45lbs, 2nd round with 75lbs. I had to throw in a short rest after the hang cleans and the lunges.
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
I wanted to increase the weight more but I knew that I would not make it another full round. My legs were still shot from my previous workout the day before. I decided to do a mini complex, removing some of the movements.
Using 95lbs, I did the following.
OH Squat x 10
Hang Clean x 10
OH Press x 10
BO Row x 10
After that it was upstairs to the elliptical for a 25 minute session consisting mostly of intervals followed by some ab work.
The complexes really force me to push myself and I plan on using them more often in order to work on my conditioning.
OH squats really are an amazing exercise and I wish I could safely add more weight. Towards the end of the last set I was feeling a little unsteady and with just a standard power rack and no bumper plates I don't think it's a good idea to push it to far. Either way, my shoulders are feeling the effects today, and not in a bad way. There is just something about holding the bar in that position that really works my shoulders like no other movement has.
Man... with those numbers you are posting I would expect you to weigh 300 lbs. You don't look that big in your avitar. Very nice workouts and best of luck to you in your job search. While it is alway disruptive to have to look for a new job I always have found it to be a good thing after the dust settles. I hope the same for you.
Am I the only person who actually looks forward to lunges?
BB Alternating Lunges
50 x 5 each leg
135 x 5 185 x 5 x 5 sets (+10lbs)
Seated OH Press
45 x 10
95 x 10
115 x 8
135 x 8 x 2 sets (+20lbs)
Pull-downs
80 x 10
130 x 8
170 x 8 x 2 sets (+10lbs)
160 x 8
I finished with 15 minutes of intervals on the elliptical.
The lunges were not easy, but I was determined to get through all 5 sets with 185. There were a few ugly reps towards the end where I let my knee hit the ground, but overall I was very happy with my increase over last week.
I was able to easy add weight to the OH presses and increased a little on the pulldowns, but had to back off on the last set.
Romanian DL
45 x 10
95 x 10
135 x 10
185 x 10 x 3 sets
Leg Curls
100 x 10
140 x 10 x 3 sets
Superset DB Bench Press
40's x 10
75's x 10 x 3 sets
1-Arm Row
40 x 10 each arm
75 x 10 x 3 sets
Friday 3/21
I was planning on starting with complexes, but the squat rack was being used when I got to the gym. I spent a little time doing some internal and external cable rotations since I have been neglecting my rotator cuff work. Then I did a little bi and tri work until the rack was open.
I did 1 round of the Waterbury barbell complex with 45 lbs. 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
I followed that with a shortened round with 95lbs.
OH Squat x 10
Hang Clean x 10
OH Press x 10
BO Row x 10
And finally one more set of 8 hang cleans with 95lbs.
My legs were pretty sore from my last workout and I wanted to throw in some high rep work to really burn them out until next week.
Leg Press
90 x 20
180 x 15
270 x 10
90 x 50
Leg Extensions
100 x 15 x 3 sets
Hip Adbuction Machine
150lbs x 15 x 3 sets
150 is the max on this machine. I really wish it went a little higher.
Finally finished with 15 minutes on the stationary bike.
Front Squats
45 x 10
135 x 8
225 x 5 275 x 5 x 5 sets
135 x 10
Seated Row
80 x 10
130 x 10
160 x 10 x 3 sets
Dips
BW x 10
BW x 12
BW x 8
I finished with 20 minutes on the elliptical.
I am very happy with my progress on front squats. I managed all 5 sets at 275 today. As far as I can remember, that is a PR for me. I felt myself started to lean forward a bit towards the end, but I pushed through it and finished all 5 sets.
I like the way you think Frank. 405 would be insane for me, but that will be my new goal for the year.
I really need to focus on my upper back strength because it seems to be my weakness on front squats. It takes all of my focus to stay upright and keep my back straight, leaving leg strength as an almost secondary factor.
I might try adding some barbell bent over rows back into my routine. I also need to bring my deadlift back up to where it used to be. Since hurting my back I have been very conservative with any deadlift variations. Being 6' tall I don't have any ambitions of having a monster deadlift, but I would like to at least get back to the point where I could handle 405.
Does anyone have any other suggestions for supplementary exercises that can help my front squat?
Very nice workouts and best of luck to you in your job search. While it is alway disruptive to have to look for a new job I always have found it to be a good thing after the dust settles. I hope the same for you.
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