A) Squats 5 singles over 90% @ 185, 205, 205, 205, 185
The bent bar affected things :p and my legs were tired from gym dodgeball just a few hours earlier. All that dodging, ducking, dipping, divining and dodging! My form wasn't solid and I didn't want to screw anything up. 205 was tough. Can't wait to get the new bar.
B) Pistol Squats 3x7
Used the uprights of my bench for assistance. Focused on slowly reaching the bottom, where I just don't have the balance yet to stay upright. Toward the end, I was able to stay upright a couple of times without the uprights. Let go as soon as I was able to support myself. Really felt these. These should be fun.
Lifting is on the back burner still. Its good to still get in a workout though.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Hurt the knee today in gym class dodgeball. Nothing serious, just whacked it on the floor while dodging. Got out of the way but its still bugging me now. Not going to affect my w/o today (upper body max) and should be fine by friday for lower body. Gym dodgeball...good times.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Wow, page 3. So, I've been bad. Well, not really, but I haven't lifted in a while. College applications are finally sent out and done. Still a lot of projects to be finished for the end of the marking period next week. Plus, its the last few weeks of soccer season, so I'm refereeing as many games as possible to max out the $ and there are so many games because time is running out for make up games + playoffs. 11 games this week. Obviously, time is kind of limited at this point. At this point, I'll take the $ over the workouts, as it's not like I'm being a bum to make it; I'm running around a soccer field.
Anyway, thats the update for now.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Update: The one soccer league I ref mostly during the week just ended this past Thursday. Pretty nice sized check coming my way next week. Next weekend is the last weekend for the other league. I have 3 games tomorrow and 4 more next weekend. After that, I'm done.
I'll be resuming my lifting on Monday and will start from the beginning of Phase II, which means I'll be ending the program the last week of December/first week of January. The week after, the week off between programs, I'll go for maxes, each on a different day. Probably will do something like Squat on Monday, Bench on Wednesday, and Deadlift on Friday. Enough looking that far ahead, thats pretty much it for now. I'm looking forward to get back down to the basement to lift again.
Oh yea, I'm ordering my new barbell tomorrow.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
A) Squats 5 singles over 90% @ 175, 195, 195, 195, 175
Bent bar still affecting things. I'm finally ordering the new bar tomorrow. Just had to wait for dad with the credit card :p
B) Pistol Squats 3x7
Used the uprights again. I like these. I can feel them and I can feel myself get more and more comfortable with them. I'll probably throw these in to my lower body warm-up/mobility work in the future.
The bent bar really does affect the squats. Its hard to unrack the weight as the one bent side sometimes clips the hook. Next week, I'll have the new bar, no more problem.
I was talking to my buddy today at lunch and he was going to get me a quote for the sports performance place he lifts at. It'd be an assessment and evaluation, open access to the gym as much as possible, and a 1 on 1 session every month. Something to consider for the last few months before baseball.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Putting in an order for the Jesup Power Olympic Bar with the center knurl. Looking forward anxiously to its delivery. Until then, I'll try to avoid the barbell as much as possible, instead opting for DBs. Should be a nice change of pace.
Pistols are fun. I'm really trying to focus on controlling the descent and letting go of the support as soon as possible on the way up.
Thanks for stopping by, guys!
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Was supposed to do 5 singles, but I couldn't get the DBs into position after the 3rd set. I can't flip them up with my knee because I have adjustable DB handles and there isn't enough room on the end of the DB to be able to effectively flick them up. Did these because of the bent barbell. Order went in yesterday for the new one.
B) Incline DB Bench 5 x 8 @ 45
I do my DB bench with a neutral grip to ease up on the shoulders.
C1) Inverted Rows 3x10
C2) Seated DB Cleans 3 x 10 @ 15, 20, 20
Just realized I was supposed to do fixed bar suspended extensions, but did inverted rows instead :p Oh well. This combo, in addition to the DB Bench really left me feeling it in the upper body.
Good workout.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Looking forward to getting it soon. The people were great, just as expected. Really easy to order.
I'm thinking of taking my bent bar over to my buddy's grandpa's shop, which does pretty much anything, to see if they could straighten it as much as possible. Then I could make it into a fat bar using the concrete method you sent me a while ago. I'll be looking into that
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
A) Box Squat for speed 6 x 2 @ 125
B) Speed Deadlift 6 x 2 @ 165
C) Dynamic Lunge 1 x 4 @ 65DBs
Something felt weird in my left ankle after the first set. Because I have 4 games to ref this weekend (last weekend, finally :p) I cut those short and moved to the last two.
D1) Back Extension 3 x 10
D2) Side Bridge 3 x 30s/side
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I'll be doing my workout in a few minutes. Will update when done.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
A) Speed Bench with pause on chest 8 x 2 @ 95
B) Close Grip Bench Press 5 x 4,4,4,6,6 @ 135
C) 1 Arm DB Row 5 x 4,4,4,6,6 @ 65DBs
D1) Seated DB Cleans 3 x 12 @ 20DBs
D2) Inverted Rows 3 x 12
D3) Scap Pushups 3 x 20
The last tri-set was brutal. Bar is very nice. The end.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Worked up to 185 x 2 and went for 205 and my back really tightened up. Its been bugging me since yesterday after the 3 games I reffed and stiffened up big time. Nixed the rest of the workout in favor of mobility work, foam rolling, hot shower, and some heat pads. Kinda mad because I could feel things clicking up to 185 x 2. 205 did me in, my back just completely stiffened up after that. Oh well, shit happens. Looking forward to Wednesday.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
A) Bench Press 5 singles over 90% 6 x 1 @ 165, 165, 170, 175, 180, 185 (PR)
B) Low Incline DB Bench 4 x 7 @ 45s
C1) Fixed Bar Suspended Extension 2 x 10
C2) Seated DB Clean 3 x 10 @ 20
D) Low to High Woodchop 2 x 10 at band
Hit a PR on the bench. Up to 180 went real smoothly. Hit the J-hook as I was unracking 185 and it threw me off a bit and I grinded it out but I had it under control the whole time. I gotta find a day to get a spot down there and get a hand out. Focused a lot today on set up for the bench and it made a big difference. Nice to hit my goal a month and a half early.
Very good workout.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Last edited by Kevin T. : 11-21-2007 at 02:16 PM.
Reason: I screwed up
I guess the back is feeling better. You youn'uns recover so quickly it's almost inhuman...
Congrats on the PR!
__________________ 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
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Was gone from Thursday til this morning at my aunts and uncles in PA. Helped rip up the vinyl tile floor in the kitchen, install a new plywood subfloor and lay out the new ceramic tiles. Helped put in a new microwave too. Very relaxing weekend with a lot of rest and turkey. Spent today in the yard with the leaves. Back to the weights tomorrow.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Felt really nice to break 300 again, especially with the deficit. Before I started lifting again, I was nowhere near 300 with regular deads. In retrospect, I don't think I lost the strength, I just needed to tap back into the form and getting used to the movements again. First time pulling with the new bar and theres a big difference. It feels more solid and the deep knurling makes slippage a non issue. It did dig into my hands, which isn't really a problem, just looking forward to my calluses coming back :P
Cut it short for tonight because its almost 1 in the morning. Gonna finish up my book because I can't put it down and then hit the sack. I'll finish up the rest of the workout tomorrow afternoon. I fell asleep after school today while watching a soccer match on TV. I was all nice and comfy on the couch, its about 4:30 or so and next thing I know, its 6:30 and I'm waking up. Nice nap, but it threw off my plans, as I had to regain conciousness, grab some dinner, and run to my Scout meeting, which got me home around 9. Homework, reading, money stuff, brought me to just about midnight. Anyway, enough talking. Reading then sleep. Til tomorrow, so long.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Felt really nice to break 300 again, especially with the deficit. Before I started lifting again, I was nowhere near 300 with regular deads. In retrospect, I don't think I lost the strength, I just needed to tap back into the form and getting used to the movements again.
Good to see you lifting heavy again. Nice work on the defecits. I agree. You didn't lose strength. The muscles just have to be reminded.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
A) 3 Board Press 8 x 1 @ 175, 180, 185, 190, 195, 200, 195, 195
Very nice. Keying in on the set-up has really helped. My j-hooks are too big and getting in the way, though. I'll take a hacksaw to them soon and trim them a bit to keep them out of the way. Nice to have 200 on the bar. A couple weeks ago I did these and 190 was barely grinded out. 200 went up fairly nice and smoothly.
B) Low Incline DB Press 5 x 8 @ 45
A lot of reps. Probably could have upped the weight, but some reps I had trouble on. It was freaky reps too, kinda a totally random thing. I'm guessing I was too loose on the decent and lost it a bit on the way up. Next time, weight goes up.
C1) Fix Bar Suspended Extension 3 x 10
C2) Seat DB Clean 3 x 10 @ 25
Played around with the height of the bar with the extensions and I think I found the right height.
D) Low to High Woodchops 3 x 10 @ bands
Nice workout. Went outside and played about an hour of soccer with my little sister. Worked up a nice little sweat.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Some more soccer today. Nice cardio workout there.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Mom blew a tire out yesterday, so I had to change it. By the time I was done, it was time to pick up my buddy and head over to Giants Stadium for tailgating before a state championship football game. It was cold as anything out there last night. Missed the workout, but I'll just do both yesterday's and today's today.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Totally ridiculous day today. No need to share anything but things got really hectic and lifting took a back seat to life. Everything got shifted back a day so if I get my 2 papers done tomorrow and I have any energy left I'll see what I can do with the iron. I've been pissed at myself for letting myself be derailed a bit lately with lifting, whether not "feeling it" or letting other unimportant things distract me. This, today, was not anything I could control. The good news is that I'll be able to use it to add fuel to the motivation fire.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Today was to be low volume easy leg work. Pistols, high rep RDLs, glute bridges, and suitcase deadlifts. I had this urge to run at the end of the school day. Came home, took a nice hot shower to warm up, foam rolled, did my warmup and got through the pistols and the urge came back. I just felt like running. So I did. Sprinted up the street to the track did a lap and worked my way back home. Nothing too fancy, nice little bit of sprint work, and the jogging felt good to get the blood flowing.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
So, my diet has been shit. No denying it. I've gotten up to 195 (from ~187) and I'm carrying too much fat. I haven't been taking my fish oil or multi-vitamin and my meals have been pathetic. Rarely have eaten a real breakfast and even a real lunch for a few weeks now. I'll come home and snack on crap and eat crap for dinner. I feel crappy because of it and I'm done with it.
I'm in the process of making a fitness to-do list for each day. I'll list when to take my pills, in addition to what will be my daily mini-workout/mobility work: push-ups, scap push-ups, sleeper stretch, and the standing lat stretch I learned from Tony G. for the upper body, Elbow Instep Lunge, Reverse lunge with twist, side lunges, and hand to toe walks (I'm so making this name up, but I know what it is) for the lower body. I'll split this up during the day, in addition to the regular program I am on. I'll soon be going through the pantry and fridge and making note of what I can and can't eat. Time to eat fruits and veggies in abundance again and to rediscover the chicken breast and tuna. Will look to find some mixed nuts to snack on as well. The goal is to get down to a very lean 185. I have 3 months until baseball starts. It's time to clean up my act and start getting my @$$ back into playing shape.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
A) DB Press 2 x 20 @ 35
B) Seated DB Cleans 3 x 10 @ 25
C) Low to High Woodchop
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Just wanted to get that posted earlier before I forgot. It was easy bloodflow work today. I finish up Phase III and thus the Spring Proficient Athlete Template of EC's Manual on Saturday. The plan for now is to switch over to the Static Proficient template which will take me to the first couple weeks of March. So, I'll be finishing up the program just about the time baseball practice begins. I'll take at least a week off from lifting to see how my body reacts. A lot of the early practices are running and conditioning, so I'll see how long I should take off.
I'll set up a program for in season sometime before that point. That will probably be a very basic program. In the past, I've gone with a predominantly 3x3 set-rep set-up in a program built of the basic compound movements: bench, squat, dead, rows, pull-ups. 3x a week alternating between A and B. A: Bench (3x3), deadlift (3x3), pull-ups (3xmax). B: Squats (3x3), single leg work (3x5-7), rows (3x5). Just a general idea for right now. I like to keep it real simple and real short during the season. That way I can go all out effort each session. Basic mind-set of working hard at a fundamental program. Is it the best? Up for debate. It's worked for me in the past. I've seen good gains with low rep work lately. I'll also have the flexibility to do singles instead of triples if/when I feel like it. Looking to keep the strength where it is and even improve it a bit.
Don't want to get too ahead of myself here. Will finish up strong this week. I don't know if I'll be able to do all the assessment testing, because its cold and snowing this week so I don't think I'll be going outside to test my jumps. I don't really see a need to test at this point because I've already decided where to go from here. I'm just looking to continue making gains and from this point on, cleaning up the diet and getting into lean mean fighting machine shape.
I'm done.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Phase III W/O 5
Linear Mode
