Time to get serious...

[pjb923]

Thanks Lisa. I was doing partials.
Curl up, straigten legs, and controlled down with legs remaining straight.

I was planning on doing another set later or, but didn't get around to it.

[pjb923]

8/03/06
Strength Focused Mesocycle (modified)

I started out with a quick warmup consisting of a few supine bridges, lunges, external rotations and scap pushups. It was 86 degrees in my gym today, so I wanted to get out of there quick.

Superset:
DB rear delt flye
10 x 8
15 x 8 x 2 sets
20 x 8

Box Squat
95 x 8
135 x 8
185 x 8
225 x 8 x 3 sets

Superset:
Glute/Ham raise
BW x 8 x 3 sets

Chest-supported row
55 x 8
90 x 8
125 x 8 x 2 sets

This workout consisted of a lot of experimentation. This was my first time doing box squats. I think the bench I was using for the box could have been slightly lower, but I worked with it. It took a few sets to get what I think was the proper width stance. I am used to squating using my quads, so this movement is going to take a little while to really get used to. I will probably be able to up the weight next week.

I am trying to avoid overhead pressing for a little while but still work my shoulders in some way, so dumbbell flyes were substituted in place of the push press. I was conservative with the weight this time around.

The glute/ham raise was another issue. I searched my gym for the perfect place to hook my feet and kind of came up short. I attempted one set using the squat rack, but it just wasn't in the right position. In the end I restorted to the back extension with the leg pads set at knee level and concentrated on bending at the knee. I guess it's a good substitute for now.

[Lisa~]

Good job Paul. I'm glad the workout went well. Have fun with those box squats. Those look really good for a first time ever! I think you'll get the feel of them with repeated efforts.

And those GHRs will put the sore on your hammies! Hope you're walking today!

[pjb923]

8/5/06
Strength Focused Mesocycle - Workout C (modified)

My warmup consisted of some T-pushups, scap pushups, warrior lunge stretches, and supine bridges.

Superset
Deadlift
135 x 8
225 x 4
315 x 2
355 x 3 (this weight was my previous 1RM)
335 x 3
335 x 3

Neutral-Grip Pullup
80 x 8 (lat pull-down)
130 x 6 (lat pull-down)
BW x 3
BW + 10 x 3
BW + 10 x 3

Rack Lockouts
135 x 8 (flat bench press)
185 x 6 (flat bench press)
225 x 2
235 x 3
235 x 3

Front Squat
135 x 8
185 x 5
235 x 3
245 x 3 (New front squat PR!!)
255 x 3

Deadlifts went very well. After the first set of 355 I felt like I would not be able to get 2 more sets of 3, so I dropped the weight back a little.

This was my first time adding weight to a pull-up and it felt good. I should be able to go a little heavier next time.

Because of the low reps, I was able to push the weight on the front squats up by a significant amount. 255 might have been a little too much, I felt my weight shifting towards my toes on the last rep. I'll shoot for all 3 sets at 245 next week.

The only thing I was a little dissapointed with were the Rack lockouts. I have never done these before, and the starting position just felt akward. I felt that it put a lot of stess on my shoulders. We don't have a full power cage at my gym and I was only able to get the safety bars up to a certain height before I ran out of room, which was about 4-5 inches above my chest. This may have been a little too low for me. I would have done flat bench for my work sets, but I didn't see anyone that I would cosider a competent spotter in the gym this morning. My choices were a guy doing curls with a 30lb bar getting a better back workouth than I got during my deadlifts, or a woman who didn' look like she could lift an olypic bar by herself.

I was also forced to do all 3 sets of front squats and then do the rack lockout, because we only have 1 squat rack and I did not feel like unloading and moving the bar between sets.

I ended with a 12 minute HIIT session on the stationary bike. I completed 6 intervals alternating between 30s of level 10-12, and 60s of level 7-8.

Overall I was very happy with this workout.

[pjb923]

I was just going back over my log and noticed that I made a mistake in my rack lockout numbers. The last 2 sets were done at 205 lbs. 225 was too much and I had to drop down the weight to finish the sets.

[Frank.S]

Looking good! Deadlifts instead of powercleans.. Wow thats going to be hard! good on ya.

This program is nice once you get into it a bit and you rigure out all your rep maxs. As you just add the 2.5% on the next week and it do it.

Those front squats are looking wicked! wow. And for your first time ever box squating, thats a great number. Typically you can add about 20% onto your biggest box squat number for a typical 1RM. Pretty accurate with me I found.

[pjb923]

The deadlifts followed by front squats are not easy, but because of the low volume I think i'll be able to handle it. As you can see i'm still tweaking my weights.

Every workout I get more and more comfortable with the front squats and i'm really starting to like them more. My wrists don't bother me any more, and I have gotten over the feeling of being choked by the bar. As long as I concentrate on keeping my elbows high the bar stays in a comfortable spot.

You may have also noticed that front squats are not supposed to be in workout C. I swapped them with lunges in workout A, because I didn't really like the idea of doing lunges with enough weight to really challenge me on 3 reps. 5 reps sounds a lot more reasonable on lunges. Doing only 3 reps on the front squats really lets me push the weight higher.

[Frank.S]

I could see that for the lunges. It is only 6 steps, but I can feel them haha.

Your front squats are going to be really high by the end of this!

[Lisa~]

After reading all the comments in the training forum about your rack lockout question, I'm hoping you'll just go to a flat bench press for that lift. And I guess we should start calling them "pin presses" so everyone will know what we're talking about!

But I see that a spotter is an issue:

I would have done flat bench for my work sets, but I didn't see anyone that I would cosider a competent spotter in the gym this morning. My choices were a guy doing curls with a 30lb bar getting a better back workouth than I got during my deadlifts, or a woman who didn' look like she could lift an olypic bar by herself.

So now the issue is how to find a spotter!

[Lisa~]

Oman, should have started with GREAT WORKOUT!

New PR on your front squat! Good job!
And doing your dead PR for reps! Awesome!

Are you still doing dragon flags as part of your warmup? Those are so cool.

Paul's very cool stuff = dragon flags and pistols!

[K-Court]

Paul, you inspired me to give those dragon flags a go yesterday. Yikes - talk about an ab burn! Good stuff.

[pjb923]

I did a quick workout today.

Postural GPP

Chin Tucks
20 x 2 sets

Side lying external rotation
10lbs x 20 each side

Prone Cobra
60s hold in T position
30s hold in Y position x 2

Push-up ISO Hold
30s hold x 2

Side bridge
60s hold per side

Scap pushups
25 x 2 sets

I did some foam roller work on my back and legs since I was a little sore from yesterdays workout. Finished with some stretching.

[pjb923]

So now the issue is how to find a spotter!

Hopefully finding a spotter won't be difficult on Friday's when I will normally be doing this workout.

New PR on your front squat! Good job!
And doing your dead PR for reps! Awesome!

I always seem to focus on the negative parts of my workout. Thanks again for pointing out my progress. This really was a great workout.

Paul, you inspired me to give those dragon flags a go yesterday. Yikes - talk about an ab burn! Good stuff.

Dragon flags are not an easy exercise. The first time I did them my abs were killing me the next day. I have still been doing them as part of my warmup. I only did 5-6 last time and was planning another set later on in the workout. I have to stop planning things for later, since obviously it's not likely to happen.

[Lisa~]

Way to go with the NNM GPP. I'm so happy that you're keeping that up!

K-Court, new respect for the dragon flag, huh?

[pjb923]

8/7/06
Strength Focused Mesocycle: Workout A (modified)

Warmup/Mobility work

T-pushup/Scap pushups Combo
10 each side

Warrior lunge stretch
BW x 5 each side with 5 second hold

Reverse Lunge w/ twist
5 each side

Prone hip extension
5 each side with 5 second hold

Dragon Flag
8 x 2 sets

Superset:
Good Mornings
95 x 5
135 x 5
165 x 5 x 3 sets

Decline bench press
135 x 5
185 x 5
245 x 5
255 x 5 (+10lbs increase & another new bench PR!)
255 x 5

Superset:
Inverted Row
BW x 8
BW x 8
These were too easy so I switched to:
1 arm DB rows
65 x 5 each (too light)
75 x 8 each (still too light)
85 x 5 x 3 sets (finally heavy enough for 5 reps)

Forward Lunge
95 x 5 each
135 x 5 each
155 x 5
165 x 5 x 2 sets (+10lbs increase)

Pistol Squats
BW + 10lbs x 5 each leg
BW + 20lbs x 10 each leg

This was another great workout. First of all, I managed to get in 2 sets of dragon flags, and i'm probably going to really feel those tomorrow. I used 165lbs for all 3 sets of good mornings, added 10lbs to the last 2 sets of decline bench, and added 10lbs to my previous best lunge weight.
I decided to finish of with some pistols and tried adding some weight for the first time. 10 lbs didn't feel like enough, so I went for 20 lbs and managed to get 10 reps on each leg!

Now for the bad news.
My gym recently changed owners and already there were rumors starting that it was closing soon. Well, today that rumor was confirmed, and it could be closing this week. So, I will be on a frantic hunt for a new gym to join before the end of the week. This sucks! I was really getting comfortable at this gym, it's in a really convenient location, I was starting to get to know the regulars, and it was never crowded (probably the reason for going out of business). I should be able to find something, but I am going to be out a half years membership fees, and my wife had recently purchased training sessions. Those were paid by credit card and i'm going to try to get the charge back. Either way, it's all a big hassle, but I am determined to find a new place and not let this throw off my routine.

[Mahler]

Paul,
You are making amazing progress. Congrats on the PRs. I have done the partial dragon flags many times and they are killer. I need to do those again. Thanks for the reminder.