Well.... here it is. My S2B log. I'm as confused as hell with the first phase; but we'll give it a go.
I scored a 3 on the tests. Not bad at all, and a lot better than I thought I would. What gave me the trouble were the overhead squats and the unanchored situps. So I guess some hammy and core work are in the equation.
So, while I was on the airplane I put together a list of exercises I thought would be most beneficial to me. I have no clue what I am doing, so if I'm f*****g up, tell me.
I dont have the book in front of me, but i think the Spidermans and the Frankensteins are part of your dynamic stretching, and you shouldnt include those as "exercises" when coming up with a plan for phase 1.
I'd be skeptical too with a workout like that. AS is right, spidermans and frankensteins are only part of the suggested active warmup. I don't have the book in front of me either but if you follow the formula you should end up with an A and B workout with approximately 8 exercises in each. These exercises will focus on your weaknesses but not exclusively. At least add some unilateral squats and some shoulder stuff to work on your flexibility and strength in those areas since you scored high on the overhead squat test.
I scored much higher than you but this phase was great preparatory work that improved my posture, balance and flexibility quite a bit.
That phase is confusing. I think it has been brought up in the StB subforum.
Spidermans are great. I still use them before every workout.
By the way, I tried to respond to your last PM, but your mailbox was full. Anyway, no worries. I understand how hectic any trip can be, let alone one involving family. Maybe I'll catch ya at next year's retreat.
Way too many shitty songs on today. "Backstreet's Back," "It's Gonna Be Me" and some crappy girl band song. Lindsay Lohan was even on; or was that Tuesday? (The music REALLY sucks)
Some guy was trying to do olympic lifts. Now, not at all dissing the lifts, but the grunting and shitty form was way out of line. Especially his tendency to throw it down as hard as he could, and then go chasing after the bouncing barbell.
Another guy was trying to military press 75 lb DB's and was half off the bench trying to get them up.
A guy was using both "the pad" and the smith to squat when both power racks were open.
There's probably more, but today was insane.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Did better than I thought I would on the hang cleans. Probably 115 next week. Didn't feel the pull throughs at all.
I think this has got to be the easiest of the three workouts in phase II. The cleans and Chins were hard, but it wasn't four gut busting exercises.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Nice work, Nick. I like your HCP numbers in particular. Good to see you feel you have room to increase weight there fairly easily.
I'm not able to work out today - meetings all day so can't get in a daytime w/o downtown and then the gym near my home is closed this week for maintenance. Grrr. Oh well, I guess it's Thurs/Sat this week.
__________________
"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
Wow. I suck at intervals. Bad. This was supposed to be for 16 minutes. HA. At the risk of falling off the treadmill and looking like a fool, I quit early.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
The GMs took the place of the reverse hypers. My gym at KC doesn't have anything that I could use for them.
I did well on the deadlifts, however I am contemplating moving up to 255 next week. My form was a little iffy on the last set of 5. If I do move up, I need to make sure that I quit as soon as my form goes.
Looks like a 5 lb increase on the dips, which is what I expected. I didn't want to be too aggressive.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
10 lb increase on the front squats and still got all five sets. My problem seems to be my left shoulder. The bar stays up just fine on my right shoulder blade, but it slides down to between my deltoid and bicep on my left, and gives me a nice bruise.
Felt great to get all five sets on the inclines, up to 75s next week.
Went up 10 lbs in each hand on the split squats, and 10 lbs on the rows as well. So, overall, a good workout with some really good increases.
The reason I put curler's paradise at the top, is because it seemed I was the only one in the "Pump Room" NOT curling.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
If you think your intervals were bad, you should look at my numbers. You rest speed is my sprint...lol. I will definitely go flying off the treadmill at your sprint...lol.
For a second I saw "curler's paradise" and your squats listed right underneath it, so the wires crossed in my brain and I figured you must have been doing curls in the squat rack. The fog lifted, though, when I actually read it. And you were nice enough to include an explanation for slow folks like me. [img]smile.gif[/img]
Good work.
__________________ 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
Thanks folks. I appreciate the comments, and I really like S2B so far.
Wednesday, September 14th
Chinups
5, 5, 5, 3, 3 (+15)
Hang Clean and Press
5, 5, 5, 3, 4 @ 115
Cable Pull Throughs
2x8 @ 100
Weighted Situps
2x8 (+25)
I love the hang cleans and the chins, but the pull throughs aren't doing it for me. I think I'm going to go to good mornings next time. Good workout, but by far the least productive, IMO, of the 3.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Could have had all sets of five on the deadlifts, but once again, form was becoming an issue. I really did myself a disservice not deadlifting as much as I should have this summer, and especially not going heavy before my triathlon. My back isn't nearly at the point it once was.
Got all five sets on the dips, which is very good, but I am now at a dilemma. It seems that "the best rec center in the country" doesn't have any 35 lb plates upstairs where the dip bars are. Unfreakingbelievable. So, when I go to 40, I have to use a 25, 10, and 5. I could go to 45, but that may be too much of an increase.
This may be the toughest of the three. A is pretty close behind, then B.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Danica,
Wow nice deadlifts!! How much are you elevated while doing these!! Why don't you take a 35 plate from downstairs, upstairs and just keep it up there (hide it or something)? Also, how is your elliptical machine training coming?
Nice numbers, Nick. 255 on deads is nothing to sneeze at even if you weren't able to complete all reps. Are you going to stay there next week and see if you can complete the reps or bump it up? Seated rows are impressive too - I only dream of those numbers. I'll be doing Workout C tomorrow so I'll let you know my numbers then. For scheduling reasons, I'm going to switch to a T/Th/Sat regime. Mondays and Wed's just aren't working for me. As for your ranking of the w/o's, I'll reserve judgment till after tomorrow, but I'm thinking A is tougher than C at this point.
__________________
"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
Yo ninja, when I do deads for 5x5 I go 5x5 for a few weeks but then hit 5x3. I see good results with it. The longer you drag out a set of deads the shittier the technique will get especially if you don't reset before each rep and treat them as clusters since a deadlift is all about breaking the ground from a dead stop.
If you don't feel like you're lifting enough then just get it in your head you'll lift more. Have to come with that attitude son! You gotz ta be all like "when da kid in da house they like 'oh no'." Then rip a PR triple off the floor flawless technique as all the cardio bunnies run over begging you to hop on dat azz.
Nate, I'll have to try that. I still haven't tried the "Wanna race?" line
Pretty uneventful fitness weekend. Involved lots of football, Italian food Saturday night (Whole wheat pasta!) and pizza Sunday. Currenty hoping the Chiefs can hold off the Raiders.
Back on the train tomorrow.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Front Squats
5x5 @ 185
Holy Shit. Didn't think this was happening. I guess it goes to 195 next week. I don't know how much more I can hold on to.
DB Incline Bench
5x5 @ 75
Holy Shit again. Certainly didn't think this was happening. There was no way on God's green earth this was happening. But it did. The last rep was a little bit of a struggle, but up it went. The problem wasn't so much finishing the sets, but starting them. I didn't have much leverage to get them up on the first rep, but once I did.... shit happened.
Overhand Bent Over Rows
2x7 @ 75
Good to see that I got the same amount of reps as last time with more weight.
Bulgarian Split Squats
2x6 @ 35 (each hand)
For the final lift of the day, I felt sadistic, and figured I could go for it on these as well. Got six on both sets, but I am going to be sore tomorrow.
I guess this eating a ton and lifting heavy weights thing works. Getting bigger around the midsection ever so slowly, but my chest has gotten bigger, giving me the appearance of being slimmer.
I almost forgot to mention the crappiness of the music today. Given the playlist, I'm surprised I was able to put a 45 lb plate on the bar.
In order:
NSYNC
LFO
Jessica Simpson
Black Eyed Peas (It wasn't one with a good beat)
Janet Jackson
Christina Aguilera
Some OK rap song.
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
I like how you seem to be separating yourself from reality by telling yourself that something isn't happening, I am going to try that tomorrow. Also the first rep of the incline DB press always sucks for me too. I can't believe they were playing LFO.
Originally posted by bobby: I like how you seem to be separating yourself from reality by telling yourself that something isn't happening, I am going to try that tomorrow. Also the first rep of the incline DB press always sucks for me too. I can't believe they were playing LFO.
Separating myself from reality? I wouldn't go that far.
I couldn't believe they were playing LFO either. Near the end of the NSYNC song ("Bye, Bye, Bye"), they went Bye Bye Bye, but then when the shitty music resumed after the technical difficulty two minutes later, LFO was on the screen. And it wasn't even "Summer Girls."
__________________
Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Jeez, Nick, I have this routine to do tonight and I have THESE numbers to live up to?? Thanks a lot, buddy! (Nice work, btw, seriously nice work ...)
__________________
"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
The fog lifted, though, when I actually read it. And you were nice enough to include an explanation for slow folks like me. [img]smile.gif[/img] 
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