Rev's Freaky Athlete Log

[Rev]

HIIT 2/16/05

15 minutes total
Tredmill
Intervals - 1 minute 30 second low intensity 6 mph/30 second high intensity 10 mph

I'm going to add HIIT in once or twice per week just for shits n giggles. Maybe I can add some muscle and lose fat at the same time. I'm not in a huge rush to add mass currently, still trying to bring up my relative strength. Perfect time to experiment with repartitioning. *metal sign*

[GqArtguy]

I would do 20 sec sprints and 40 sec jogs, for 8-12 sprints with a warmup and cooldown. Its pretty difficult to keep an all out sprint for much longer than that.

[Rev]

Originally posted by GqArtguy:
I would do 20 sec sprints and 40 sec jogs, for 8-12 sprints with a warmup and cooldown. Its pretty difficult to keep an all out sprint for much longer than that.

Cool! I'll try that out next time. I've always done them on the tredmill so obviously I'm not all out sprinting, just running really fast (relatively) but I could run faster type thing. If I get a stop watch or something that would make it easier. I am so sick of the tredmill and machines. I want to run on the GROUND! Thanks Gq.

[GqArtguy]

Originally posted by Rev:

quote:

---

Originally posted by GqArtguy:
I would do 20 sec sprints and 40 sec jogs, for 8-12 sprints with a warmup and cooldown. Its pretty difficult to keep an all out sprint for much longer than that.

Cool! I'll try that out next time. I've always done them on the tredmill so obviously I'm not all out sprinting, just running really fast (relatively) but I could run faster type thing. If I get a stop watch or something that would make it easier. I am so sick of the tredmill and machines. I want to run on the GROUND! Thanks Gq. [/quote]Id definately get off the treadmill because you can go all out and you have to wait for it speed up and down. Id either hit outside or an indoor track, or get on an ergonomic rower which is easier on the shins and incorporates the upper body as well. Swimming could work but that would be difficult to time because time slows downs as you sprint, and personally I dont have good swimming form (along with most of the population) so its more fatiguing than it should be.

[Rev]

Lower Body DE Day 2/17/05

-warm up-
squat x bar

Speed Box Squats (1in below parallel) @ 67%
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
These seemed way better since I lowered from 75% intensity to 67%. I'm definately being forced to sit back more using a box.

Stiff-Leg Deadlift
135 x 8
155 x 6
175 x 6
195 x 6
215 x 6
225 x 6
I think it's safe to say my grip is getting stronger which is really awesome and makes me feel good. I focus on squeezing the bar in two on these. I'm getting pretty close to my strength limits on this one, I think 245 for 6-8 reps at the end next time is going to be pretty challenging, so far I have been just building up gradually being this is only the third time I have ever performed this movement. My back, glutes, and hams were on fire, mostly my low to mid back and glutes, it felt awesome.

Front Squat
135 x 8
155 x 6
185 x 4
I could only get four on the last one because I can't figure out how to BREATHE on this. It's very hard for me to breathe when I'm flexing my core so tight to not crumple over. I need to figure this one out. The rest of my body could have done a lot more repetitions if my head didnt feel like it was going to explode from lack of oxygen.

Hanging Leg Raise (bent knee)
bdy x 10
bdy x 10
bdy x 10
My grip held out for these as well, hit the abs pretty hard.

Hyper Extension
bdy + 25 x 10
bdy + 45 x 10
The 45lbs plate felt AWESOME on these, wow! Hard to hang on to that bitch though. I'm feeling this hardcore in my hams and glutes.

I had a pretty good work out today even though I was rushed through it by work. On that note, I am very seriously considering not working at the YMCA any longer. I just can't take it, it's like a social gathering not a gym. And all the people there are the type I hate, cocky ass snob country club type, BLAH. I really want to go back to Olympic Fitness Center, it may be pretty low budget looking and the equipment is OLD SCHOOL (40 years old), they may not have ANY hot looking women come in, and they may be pretty unpopular, but hey, it works and it's a more serious vibe there. They have power racks, benches, plates, bars, and dumbbells, thats all you need. I could probably get a job there as well.

[Rev]

Relative Strength Guidelines For Strength Athletes
by Christian Thibaudeau

Strength athletes:

a) back squat (proper/competiton type)
Average: 2.0 - 2.2
Strong: 2.3 - 2.8
Very strong: 2.9 +

b) front squat (full)
Average: 1.6-1.9
Strong: 2.0-2.2
Very strong: 2.3 +

c) deadlift
Average: 2.0 - 2.2
Strong: 2.3 - 2.8
Very strong: 2.9 +

d) stiff legged deadlift

No guidelines

e) barbell hack squat
No guidelines

f) power clean / hang clean
Average: 1.2 - 1.4
Strong: 1.5 - 1.8
Very strong: 1.9 +

g) snatch
Average: 1.0 - 1.2
Strong: 1.3 - 1.4
Very strong: 1.5 +

h) barbell bench press
Average: 1.5 - 1.7
Strong: 1.8 - 2.2
Very strong: 2.3 +

i) barbell split press (push press)
Average: 1.2 - 1.4
Strong: 1.5 - 1.8
Very strong: 1.9 +

[Rev]

Upper Body DE Day 2/19/05

-warm up-
JM Press
Pull-Over
Bench Press

Speed Bench Press
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Working on finding a nice groove.

Cable Row (overhand grip)
50 x 8 w/3sec iso hold
60 x 8 w/3sec iso hold
70 x 6 w/3sec iso hold
80 x 6 w/3sec iso hold
90 x 6 w/3sec iso hold
Spinae Scapulae just keep getting stronger and stronger. Next week these will be back to normal with no isometrics.

Close Grip Bench Press
135 x 5
145 x 3
155 x 3
165 x 3
Raised the total weightage progressively and started with 135 instead of 125 last week. Everything went beautifully, intesnsity was right on key and I had to really work for the last rep. I did these repetitions as explosively as possible.

Pull-Up (medium grip overhand)
bdy+20 x 5
bdy+20 x 5
bdy+20 x 5
bdy+20 x 5
I kind of did a 4x5 system here, just like the 5x5 is done but with four sets. Worked out nicely. Reps where my chin did NOT rise above the bar were NOT counted.

L-Lateral Raise
12 x 15
12 x 12
These went well and the repetitions are climbing up. I haven't had any rotator cuff fatigue or problems for a couple weeks now, AWESOME!

Today was a good work out.

[GqArtguy]

Love those guidelines, Im soooooo average But Im going to use those as goals. Once I start lifting again, things should start going up like crazy as long as my wrists hold up.

[Rev]

Originally posted by GqArtguy:
Love those guidelines, Im soooooo average But Im going to use those as goals. Once I start lifting again, things should start going up like crazy as long as my wrists hold up.

Yeah and I'm soooooo BELOW average! I'm just trying to get to average as of now! By the way Gq I am getting a hold of some olympic lifters in my general area and hopefully going to get some instruction and start getting into Olympic Lifting! I want to start an olympic lifting log eventually like you did too. Whats wrong with your wrists?!

[GqArtguy]

Originally posted by Rev:

quote:

---

Originally posted by GqArtguy:
Love those guidelines, Im soooooo average But Im going to use those as goals. Once I start lifting again, things should start going up like crazy as long as my wrists hold up.

Yeah and I'm soooooo BELOW average! I'm just trying to get to average as of now! By the way Gq I am getting a hold of some olympic lifters in my general area and hopefully going to get some instruction and start getting into Olympic Lifting! I want to start an olympic lifting log eventually like you did too. Whats wrong with your wrists?! [/quote]Oh theyre irritated from over-use created by the torque from focusing on form. Im getting some wrist wraps (not straps) to support my wrists so that they can handle more. Crappy thing is that they didnt come in today so Ill have to wait until next wed to lift because Monday is Prez Day so the post office is closed and my schedule doesnt allow me to lift on Tues. SO thats 2 weeks without lifting I hope to blast that 275 front squat on wed though, my legs are pumped for action.

[I. Kay]

Yikes, I'm average on the deadlift and below on the squat and bench.

These next couple weeks of shooting and editing aren't gonna help any... but summer's just around the corner!

[Rev]

Originally posted by RockHard:
Yikes, I'm average on the deadlift and below on the squat and bench.

These next couple weeks of shooting and editing aren't gonna help any... but summer's just around the corner!

Oh wait I'm average on the deadlift too. I can dead just over twice my body weight. My bench is about 50-60lbs off, and my squat...

[Rev]

I am going to be performing the "Get Your Butt In Gear" program written by Cressey and Robertson, first installment found here
http://www.t-nation.com/readTopic.do...tan?id=495189. I am going to do this while simultaneously performing my regular westside template. I need to get with D first and ask a few more questions as he did the program already.

After I get done with this program I am going to move on to working on a little forward neck posture problem with this,

Chin Tucks
- activation of deep neck flexors.

SCM/Upper Trapezius Stretch

Suboccipital/Levator Scapulae Stretch

You can see pictures of these movements on this page. http://www.t-nation.com/readTopic.do?id=472224.

As you all know I have been doing spinae scapulae retraction isometrics and external rotation movements regularly to help combat inflamation and internally rotated humeri. I may choose to do more work on this along with forward head posture but I am already doing work for it so I may not add anything.

It's not really for aesthetics, it is for added strength in my core lifts and injury prevention. So basically I am attacking my whole body with posture corrective action targeting problems known as anterior pelvic tilt (loosening my hips and allowing for more glute activation) which I hope will really help my squat and deadlift, forward head posture (loosening upper trap and strengthing neck flexors) which kind of goes along with my unbalanced chest to back tightness, internally rotated humeri (stretching chest, strengthening scapulae) which will balance out my pulling to pushing muscle groups, prevent shoulder injurty, and ultimately increase my strength in both pressing and pulling.

I am going to get this stuff under way probably starting monday. Again the first thing I want to do is the Get Your Butt In Gear program, after I get all my value out of that program, elimnate any anterior pelvic tilt, loosen up my hips, and am successfuly firing off my glutes in my core lifts, I will start with forward head and additional internally rotated humeri issues simultaneously.

[GqArtguy]

I did a lot of the get your butt in gear stuff last semster, totally helped get my butt firing properly. My squat is so different as a result.

[Rev]

Originally posted by GqArtguy:
I did a lot of the get your butt in gear stuff last semster, totally helped get my butt firing properly. My squat is so different as a result.

That's extremely reassuring to hear. I don't think it should be a huge problem doing the program ontop of my westside template. I mean really the program is pretty damn short so it seems, I plan to do it as long as it takes although.

[Rev]

I should mention I am only doing Part 1 of the get your butt in gear program, the dynamic flexiblity and motor control. Reason being part 2 is mainly strengthening of the glutes, I already have deep squats and lunges for that currently. I am more concerned with flexibility and activation.

[Rev]

Lower Body ME Day 2/21/05

-warm iz-ups-
squat x bar
good morning x bar

Good Morning
95 x 5
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
155 x 3
My technique made an adjustment today. I really focused all my energy and sitting back and by doing that I realized I havent been sitting back enough. The majority of the force is usually placed upon my low back but this transfered it to my hips. All reps were completed in perfect form (torso brought down to parallel with the ground). Last rep was pretty slow but I grinded it out, weight will be going up next time to probably 165.

Full Squat
135 x 6
155 x 6
175 x 6
195 x 6
215 x 5
225 x 5 FUCK YEAH!
This is a PR for me believe it or not. Those are the most reps I have ever done with 225 and I'm talking about parallel squats, so this was full squats so that makes it even more rewarding. Plus, this was all after I did 8 sets of good mornings, PLUS!, I felt like I could bust out two more if I lifted my guts out but my goal was five so I stopped there. I was so happy after this...MY SQUAT IS PROGRESSING...FINALLY!!!! I can't belive it!!! I noticed I was getting through my sticking point a little better, once I get through that mid point I boost right on up. Another funny thing, right before I stepped under the bar, I could hear all you guys screaming and psyching me up in the background, isn't that weird?! Rock, Danny, Gq, all of you guys, I heard you screaming as I got under the bar. Positive thinking is good. So thanks guys! Made my month, I know I am doing something right now!

Romanian Deadlift
205 x 6
225 x 6
245 x 6
Last rep of 245 I was hanging on with my FINGERS. Palm was completely open on the last couple of reps but I pulled it off! My grip strength and hip strength were equally matched on this one today.

Ab Pull-Down
100 x 10
110 x 10
Same ol same ol.

Hyper Extension
45+ x 10
45+ x 8
I could barely pull off 8 reps on the last set. My posterior chain was toast.

Time to go eat some pork chops, todays workout was.....THE BEST I HAVE EVER POSTED!!!!! aka TOTALLY AND UTTERLY AWESOME!!! The 245 triple full squat is mine. I'm looking on to a triple with 255 now because I know 245 will be in the bag when I test my full squat again. I'm going to keep those speed low box squats going!!!