C1 – Elevated medicine ball push-ups – 3x12
C2 – DB Incline Curls – 3x12@20
Cuban Presses – 3x5@bar
Weight: 207 (10-14-05)
Comments:
This week did me in. Worrying about 2 tests this week and another one coming has pushed the body over the edge I believe. The CNS is fatigued. I wanted to be in the gym today, but just didn’t have the power to put up the weights. So after the first super set of things I backed it off and dropped the cardio (I probably should have done the exact opposite). I’m going to try and get a bunch of rest this weekend and try and bring things around but next week I may just do weights only workout and lower the weights and work on form.
Couple of notes on the wifes workout. She was able to do 3x8@65 on the bench press. It was a struggle towards the end for her, but not where I needed to help her. She’s also getting burned out as well, so we’ll probably take it easy next week. Still get to the gym, but do some different things.
Hey, Chris, great to see you got yourself to the gym and got a workout in anyway despite the other stuff. Sounds like you're pretty close to burnout. Some rest and a change in the routine would be good at this point. Work on form, as you described, is never a bad idea.
The Mrs. is doing quite well -- her bench press keeps going up.
Change things up, have a little fun next week!
__________________ 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
RB, yeah I think lowering the weights will work. In addition I don't have the added stress of tests this week. Well 1 test, but it should be fairly easy.
GR, Yeah it takes some work to get to the gym, but I can usually work up enough energy to do weights. Cardio on the other hand usually gets put on the back burner!
C1 – Stability Ball leg curls 3x12
C2 – 1 leg hip thrusters
Comments:
I had to tell myself to keep the weights lower than what I had done last week because I was feeling pretty good today. I think last week I was just tired from tests and such. Still going to keep the weights lighter this week and then next week I’ll crank them back up to where they should be.
I realize I'm hardly a fitness guru, but I think it's wise to take it easy this week. You've been stressed out with tests, take some time to relax without getting sedentary (which I see you've done!), then you'll be able to really spring back.
I feel the same way about the cardio. Right now I'm stuck with just cardio and no weights!
__________________ 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
You do the cardio and I'll do the weights RB! Next week we'll get back on this and finish it out strong. I've got 2 weeks left after this week and then I'm going back to a strength routine...if Danny ever writes up my program for me. [img]smile.gif[/img] Danny if you read this no hurry...I know your a busy man!
Today felt pretty good. I think this week off will do me a lot of good.
DB bench press felt somewhat heavy so next week I will probably only go back up to 70 depending on how I feel. I still struggle with the last rep in chin-ups, but I’m able to squeeze it out. I need to do something to increase the endurance in these. Perhaps I need to switch to pull-ups and doing them with weight.
I did find out that I need to back off on the weight I do for RC work. At least on external rotations. My shoulders felt like hell going into the workout but came out feeling pretty good. This might be the reason for the DB presses feeling heavy.
I also noticed over the last couple of days, since I did sumo squats, that my hips have been a bit sore. I’m not sure I could ever squat sumo style for a lot of weight. And I’m not even going that wide. Perhaps 3-4 inches wider than shoulders.
Actually I wrote out a basic template at work yesterday so I will type that up later and then we can go from there. It gives you a lot of options to do things you like but follows a pretty good format so you can plan out as much as you want.
Danny
__________________
Limitations are for people who have them.
Can't wait to see it Danny. I am so ready to get back to strength training. Do that until the spring and then hopefully go back and try and do a honest cut unless I've already made the physique I want!
A good workout overall. I don't think she's lost that much strength. This set does not have the stability ball leg curl which is the wifes nemisis. She's happy!!
Felt good to get back into the heavy stuff (sort of heavy, but still!). And this workout kicked my ass towards the end but on the plus side I had a fairly good pump in the arms when done!
Added the weight to the chin-ups because I figured there was no other way to get better at them (and I told myself I knew I could do it!). Other than doing them more often!
I’m going to stay at 70 on the DB Bench as I can handle that weight fairly good. Won’t jump up to 75’s until next week.
Medicine ball push-ups killed me. I was able to crank out the first set of 20 without to much issue (started with left hand on the ball). However the next 2 sets I had to pause to get them all done. I think I paused at the 15 rep mark. Something that I have to work towards. Hopefully I will have these mastered by the end of the next 2 weeks.
I understand you've requested Danny to write you a program, that's excellent. Something I might add from reading your training here for a bit is really hit that rowing strength hard. I want to make sure I am reading it right "db bench 70's and bb rowed a total of 85". It looks like your bench strength is leaving your row strength behind. This is a really important issue. Think of rowing like you do benching...no it's not a competitive lift but pretend it is, push those numbers if not just as hard way harder.
I had to hold my bench down for a long time and make rowing a priority (for about 6 months) until I properly built a descent pulling strength foundation. Now I pendlay row (bent-over row completely horizontal, between each rep dead pause on the floor) the same as I bench or more. My shoulders are healthy as can be and I feel lucky I didn't do more serious damage from strength embalances I had.
I know how much benching means to you but make sure you have everything else in check too bro. Shoulder injuries suck soooo much.
It's great to hear your interest in powerlifting also!
I hear you on the rowing. It's something I'm working on! Shoulders at this point are healthy, so that's a good thing. Still no excuse however. Need to get the rowing up there.
C1 – Stability Ball leg curls – 3x10
C2 – Single leg hip thrust 3x12
Intervals -5 (1 minute on, 1 minute off)
Comments:
A decent workout. Had to push myself through the higher rep stuff, but I got them done. Sumo squats really work my hips. Probably a tightness that I need to work out. I’ve been trying to stretch out every night if I’m home.
Bunch of high school guys at the gym who were doing quarter squats with 325. It wasn’t that impressive!
You're doing a great job, Chris. That's a tough workout (as if Craig EVER came up with one that anyone breezes through! lol) If your hips are anything like mine, you'll be feeling those sumo squats (and walking a little funny ) tomorrow. It's good to push ourselves, right?
The Mrs. is doing well, too. She's upped her weights quite nicely there.
Dontcha just love those high school guys messing around in the gym? Mine always has a few who have to fart around with the bench press. Arched backs, ass in the air, twisting and grunting to get the weight up, form so bad it probably couldn't be called "form." I guess I can say at least they're not out causing trouble someplace else.
__________________ 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 for the comments RB. That is a pretty tough workout. I really need to work on my flexibility in the legs. I'm feeling them a bit this morning, but walking fine. I'll be sure to stretch out tonight!
Mrs. is doing fine, but she's sore today. Really sore. She did sumo squats as well yesterday and then did step ups. Her legs are the weakest part so when we push it she really feels it. But I know it's working.
Not to many people benching yesterday, but I know what you are talking about. At the other gym there's a bunch of guys that only bench. I've never seen them do any leg work whatsoever.
Hope the doctor is able to figure out what is wrong with your shoulder.
Speaking of me and your program...I as super bored in Environmental Pysch yesterday and had a chance to write it all out for you. My suffering is your reward .
A) Box Squats 5x5
B) Close Stance Good Mornings 3x8
C) Reverse Lunges
ab work
Upper Body 2
A) Close grip incline bench 5x5
B1) Lean Away Pulldowns 4x8
B2) Dips 3x8
C1) Face Pulls 3x10
C2) Cuban Presses 3x10
Lower Body 2
A) Deficit deadlifts max triple
B) Static lunge w/front foot elevated 3x8 each leg
C) Dimel deadlifts 2x15
Abs
Alright this is just the basic layout. There is a bit more detail with the max effort exercises and the 5x5s, plus I will outline a good dynamic warm-up but I wanted to throw something out there to start.
How do you feel about it so far? Any exercises you are unsure about etc... Feel free to be critical of anything you don't like.
Danny
__________________
Limitations are for people who have them.
That does sound like a boring class. And thanks for it being a boring class.
I've taken a look over these and although I had to look up a couple of the exercises I don't see anything that I couldn't do. Couple of questions however.
- Static lunge with foot elevated. Are you talking more like a split squat (that's what I call them) and just the front foot being on something elevated?
- Those marked as B1,B2 etc are supersets correct?
- Deficit deadlifts...how high of a deficit should I be looking at on these?
I'm trying to figure out how this would work into my schedule of gyms because the gyms don't have the same equipment at each place. URGH. I'd probably change it up to be lower body 1, upper body1, lower body 2, upper body 2.
Looks good. I'm looking to start this or whatever your final is around November 13th (Sunday).
Chris its the most boring class on the planet. I go about once every two weeks. Its just plain hell.
-Static lunge - yup, you got it. No need for a huge elevation, just 2-3".
-Not as much supersets just alternating sets. You can rest a bit in between each exercise.
-Not a ton, again just 2-3". I think anymore really throws my form off.
You can change and do it in any order you want as long as its upper/lower. This is just the order I wrote it out. If its still not possible we can change some exercises to make it possible.
Danny
__________________
Limitations are for people who have them.
Intervals – 5 min warm up, 6 intervals @ 1 minute, 1 minute rest, 3 minute cool down
Comments:
Chins felt weak again for some reason. Who knows why, but I got them all out. DB Bench Press was sort of a grind towards the end, but was able to push them out.
I upped the weight in the barbell row. I feel like my form is down, but had no way to check today I didn’t want to fuck around with fixing things up to do it. So I’ll know better this next week.
On the incline push-ups (one hand on medicine ball) I was able to get through the first 2 sets of 20 without taking a break. The last set I had to take a break at 18.
C1 – Stability ball leg curl – 3x10
C2 – 1 Leg hip thruster – 3x12
Cuban press – 1x10@bar(45lb)
Comments:
I’ve said it before and I’m going to say it again: I hate squatting. So with this in mind it means I really need to work at squatting and make it one of my strengths. Not sure why but the sumo squat really seemed hard today. I didn’t get as much depth as I have previously. I really felt tight in the hip area. Almost painful. I need to get a better stretching routine put together or at least be more consistent about stretching.
The next program I’m going to do (created by DKing!) has some box squatting in it so I’m hoping that it will help me with my squat and get me to where I need to be.
Everything else felt good. I did some RC work in the morning while taking the wife through her program. She said that she wouldn’t mid doing a strength routine after she was done with this program. Hell yeah!
Today was a very good day despite the fact that I totally veered off course on the program. I just had to try the incline CG Bench Press. Won’t say it was easy, but easier than I was thinking. I’m looking forward to seeing how it goes. The 115 was pretty explosive off of the chest. My grip was about 1 inch out of the smooth.
Sumo squats were awesome today (yeah I sound like some moody lady…complain one day, have the greatest day the next day) and I know why they were much better. Wanna know why? Because I pointed my toes out. That made all the difference in the world. In addition I did about 10 minutes of stretching before hand. I think both played a part, but I think that pointed the toes out more helped.
RDL’s were pretty explosive as well. I’d move the weight up on this if I was going to continue on with this program.
I’ll throw together some thoughts on this program later this week. I’m taking this week to kind of deload. I’ll be in the gym, but not following anything specific. Next Sunday the new program begins and I can’t wait.
Keep it going CD. Danny is sure to put together a kick ass (literally) program.
btw- 10pm monday replay of TUF final fights.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
I know I posted this at Strength News but I figured you could have it all together here too.
Well instead of studying for my math test I decided to type out the dynamic warm-up I use. Sometimes I do more, sometimes less but this is basically it. I do it first thing in the gym.
Run through ten reps of each, make sure to do each limb with unilateral stuff and just one set through to start. Try to get up to two or three sets. Work on being able to run through it nice and fast with no rest. Always control everything just cut down on rest and the time you spend falling all over at first.
- Reverse lunge with a twist – step back with the right foot and lunge while bringing the right hand up and to the left. Try and get a good stretch through the right hip and lat.
- Pushups Plus – Regular push ups but at the top of each rep “shrug” upward by pulling your shoulders apart and then back together then do the next rep – you can start on a bench or the wall to get the hang of it and to make sure these are a warm up and not a work set
- Glute bridges – on your back with the heels on the ground lift your butt up and then back down. Focus on squeezing the glutes. I can find pics of this if you want
- Dynamic blackburns – laying on your chest start with your arms at your sides. Pull the shoulder blades back, rotate the arms all the way to over your head and then back. Rest the shoulders back down to finish the rep. I have video of this if you want.
- Quadruped Hip Mobility - This is the most basic of all the hip mobility exercises. Assume an "all-4’s" position with the hands underneath the shoulders and the knees underneath the hips. Now we're going to do our best impression of your dog when it has to go pee.
Start off by flexing the hip (bringing the knee to the chest), and then lift it to the outside (abduction). Push back (extend) from this position, and then come back around to the starting position (adduction). Performing this mobility drill is often referred to as "doing fire hydrants" for obvious reasons. (Taken from EC and MR’s Get your Butt in Gear article)
- Scorpions - Lie facedown on the ground with the legs straight and together while the arms are extended to the side at 90- degree angles to the body. Initiate the movement by squeezing the glute and swinging the one leg back and over the opposite leg and your torso. Touch the toe to the ground and then return to the starting position.
Really focus on keeping the opposite hip and shoulders down while performing this exercise. Remember that our primary goal here is to get our glute muscles firing better, not seeing how far we can wrench our spine to increase the ROM! Nonetheless, once your dynamic flexibility comes around, you may very well be able to touch your foot to the opposite hand. (another from Get your Butt in Gear – there is pics in the article)
- Side Lunges – Lunge from side to side while keeping the chest up.
- Inverted Hamstring – Start standing with the arms out in a T with your thumbs back. Extend your leg back with bending at the waist and then return to an upright position. The goal is to get a good stretch through the hamstring.
Danny
__________________
Limitations are for people who have them.
I went into the Turbulence Training program as a skeptic. I’d been bombarded by Craigs literature for a few weeks and I’m one of these people that thinks the more it’s pushed the more something has to be wrong with it. So I bought the program and gave it a try. I did 8 weeks with a break at about week 6. This plan can help you lose fat. I lost some fat off of the program, how much I’m not 100% sure, but my legs are leaner and probably other parts are as well (back), but my legs show it the most. I can’t say as if it has added any strength, but I suspect that it has in my deadlift and squat. I say squat and bench because there were a lot of exercises in the program that I had not done before. Bench I doubt has gone up, but perhaps a little bit. Cardio/HITT is quite a workout and if one followed it a bit closer than I did, they would probably have better fat loss. I just got bored with the cardio/HITT stuff so I didn’t do a whole lot of it towards the end. I’d highly recommend having some kind of music player during cardio (iPod, Rio, Sony Bean)! However having said all of that I’m going to say that diet is key. After about 4 weeks I modified my diet to include less carbs on non workout days (basically had salads for lunch rather than sandwiches) and I think it worked.
Would I do this program again? Perhaps. I found myself getting bored with some of the exercises (DB Bench for 8 weeks in a row…) even though they were compound exercises. If I did do it again I’d follow a better diet and perhaps use a fat cutting aid. In addition I’d try to find a way to get in all the cardio. Perhaps going to the gym twice a day for the full workout. I should also say that much of the time I was trying to cram the workout into a lunch break and it just didn’t work. You should have 1 hour to 1.5 hours to perform the full workout.
So yeah I say go for it if you are looking to burn some fat, but be willing to stick with the program and your diet. I have enough bodybuilder in me (got to have the abs you know!!) that I will probably try this program again in the spring (or something similar). If I did do it again I’d probably monitor my protein/fat/carb intake more closely. Perhaps go to salads on all days. And have that mp3 player. That would have made the cardio go much faster…oh how times have changed!
The wife is continuing on with her Turbulence Training for another 4-6 weeks. And then we'll see where we want to go from there. She has mentioned a strength routine.
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