Nice squatting, and good work on the step-ups. I have always been a little bit nervous about doing heavy step-ups with a loaded BB on my back and wind up using DB's instead. Usually my grip gets more of a workout than my legs.
The constant push to break PR's on this program really does wear you down after a few weeks and the deload seems to be perfectly timed.
Hai! I just got caught up on your log, great workouts (not that you need me to tell you!), really like reading your analysis and thoughts as you go through different programs. BTW, I'm sick of eating 4500 cal/day too--suppose I should do a cut? j/k of course, don't I wish!
Ok well I haven't been doing any updates this week. Its my deload this week and instead of doing the prescribed deload I've just been going in and doing a little of this and that, I will probably start the 2nd cycle on monday.
I decided today that I'm going to start logging again. I haven't stopped lifting at all, but for one reason or another I stopped logging my workouts and coming to the forum. A couple months ago I let my eating and workouts slack, drank a little too much, and just kinda put fitness on the backburner.
I've dropped quite a bit of weight, too much probably, as I've lost some strength to go along with it. I'm at about 188-189lbs right now, and although thats lower than I wanted to go, I have to say that I'm definitely in the best shape of my life in terms of body comp.
I haven't been able to deadlift anything heavy in probably 2 months...my lower back just hasn't felt right at all. I've taken a little time off here and there, but I just cant seem to get my lower back to 100%, while I haven't hurt like I have in the past, it just feels "tweaked" most of the time while I'm in the gym. Sometimes I can do bent over rows, RDL, good mornings, etc..but sometimes my back won't allow me to.
So...starting tomorrow I'm going to start logging again. I'm going to go back to The Waterbury Method, I always seem to go back to one of CW's workouts when I don't know what to do.
Wed July 1st Waterbury Method - Workout C
Weight: 188
A- Chinup (60-70 sec rest)
9 x 3 x (BW+70)
1 x 4 x (BW+60)
1 x 3 x (BW+60)
Alternating Sets B1- Decline DB Bench Press
5 x 10,10,9,9,8 x 85(e)
B2- DB Reverse Lunge
5 x 10 x 85(e)
Alternating Sets C1- Pushups*
5 x 12-14 x BW
* My gym has these inflated discs, inflated kinda like a swiss ball...not sure what they are called. They are about 12" in diameter but a few inches thick and they create an unbalanced surface for my hands...it makes the pushups quite a bit harder.
C2- DB Hammer Curl
5 x 9,9,8,8,7 x 45(e)
D- Reverse Crunches
did a few sets
This is my own little variation of WM...changed a couple exercises and upped the reps from the 6 to 10 range in my B and C supersets. Although the weights aren't as heavy as in previous runs through the program, I'm pretty happy overall with the workout. I ate a ton of food before and after the workout so I felt pretty good. Lately I've been eating alot of food on my workout days, and on my non-workout days I keep the carbs and calories pretty low.
This workout was pretty easy on my lower back, it's been bothering me a little extra the past few days. My next planned workout is friday and its the one with squats and bent over rows, so I will probably only be able to do that if my back is feeling better. Someday I will deadlift again...
Thanks, yeah the back is beginning to get a little annoying. It's not so much the not being able to deadlift heavy that bothers me, its when I'm not really able to do a decent bent over row, power clean, squat, good morning, etc because my back feels weak is when it sucks.
Ive been going through the same shit, with back issues. Ive been easing back into it with 531, and it all feels good. Just take it slowly and you'll be back in no time.
Have you had it checked out by anyone??
Fri, July 3rd The Waterbury Method - Workout A Weight: 188
A- Box Squat (10x3, 70 seconds rest)
8 x 3 x 285
Did box squats instead of a full squat, my back started to feel a little sore so i stopped at 8 sets. 285 shouldn't feel so heavy, lost some strength here.
Alternating Sets
(sets x reps x weight) B1- Dips
9 x 6 x (BW+65)
B2- Seated Cable Row - Supinated Grip
9 x 6 x 160
I was a little short on time today so I took my remaining time and just did as many sets as I could get in. Turned out to be 9 sets for each, probably too many lol but I figured id rather do extra sets of these than switch to BB Curl and Skullcrushers. Couldn't do bent over rows after squats because the back was a little sore today. Not a bad workout though.
Sunday, July 5th The Waterbury Method Weight: 188.2
(sets x reps x weight)
A- DB Bench Press (10x3, 70 seconds rest)
5 x 3 x 105(e)
5 x 3 x 100(e)
Alternating Sets B1- BB Upright Row (5x8-10)
3 x 10 x 95
3 x 8 x 105
B2- BB Standing Military Press (5x8-10)
5 x 8 x 115
I've lost alot of strength here. I can blame part of it on the 10 sets of bench, and also on my lower back..just wasnt feeling great today.
Alternating Sets C1- DB Incline Bench
4 x 9 x 65(e)
C2- DB Step-Up
4 x 12 x 65(e)
D- Standing Cable Crunch
5 x 10 x 150#
This was a pretty good workout. I changed most of the original Waterbury Method outline here, I kept the 10x3 to start the workout but I still can't really do any hip dominant leg stuff because of my back. I did manage to get in a handful of sets of step-ups though. Lots of pressing in this workout, maybe too much. It felt good though.
Ive been going through the same shit, with back issues. Ive been easing back into it with 531, and it all feels good. Just take it slowly and you'll be back in no time.
Have you had it checked out by anyone??
No I haven't had it checked out...i usually don't. I good week of rest would most likely take care of it, but I'm too stubborn to take that much time off if I can still get some workouts in. I'm going on vacation in a few weeks so that will be good for me and my back.
Fri, July 3rd The Waterbury Method - Workout A
Weight: 188
A- Box Squat (10x3, 70 seconds rest)
8 x 3 x 285
Did box squats instead of a full squat, my back started to feel a little sore so i stopped at 8 sets. 285 shouldn't feel so heavy, lost some strength here.
Andy - good to see you back at it. Although with putting up 8 sets of box squats - you may be protesting a bit too much
* My gym has these inflated discs, inflated kinda like a swiss ball...not sure what they are called. They are about 12" in diameter but a few inches thick and they create an unbalanced surface for my hands...it makes the pushups quite a bit harder.
Do they have a nubby surface?
The gym at my office - which is adequate at best - has exactly one of these, but with a bumpy / nubby surface. I've been mildly curious to figure out what this thing is! Mind you, not curious enough to actually google it or anything
The gym at my office - which is adequate at best - has exactly one of these, but with a bumpy / nubby surface. I've been mildly curious to figure out what this thing is! Mind you, not curious enough to actually google it or anything
yeah! they do have a bumpy/nubby surface...i think were talking about the same thing. i dont exactly know what they are supposed to be used for.
Tues July 7st Waterbury Method - Workout C
Weight: 190
A- Chinup (60-70 sec rest)
5 x 3 x (BW+75)
5 x 3 x (BW+70)
This is the first time in a long while that ive actually been able to up the weight from the previous workout.
Alternating Sets B1- Decline DB Bench Press
5 x 11,10,9,9,9 x 85(e)
B2- DB Reverse Lunge
5 x 10 x 85(e)
Alternating Sets C1- Pushups
5 x 12-14 x BW
C2- DB Hammer Curl
5 x 9,9,8,8,8 x 45(e)
Good workout yesterday, although I ate entirely too much food at work last night...it was kinda gross. I think ive been eating too much on my workout days, letting myself cheat too much.
My back actually feels pretty decent today, im not going to try to deadlift or anything yet but at least its not really hurting today.
Well, I kinda hurt my lower back a little, and felt I couldnt properly do squats/deads for a little while, so I started to do some of my own workouts. Then I started lifting with a friend, and just kinda got away from structured workouts, did too many 'bro-style' workouts because my body wasn't feeling that great and alot of the time I would just do what my buddy wanted to do.
My workouts have been better lately, my back is feeling a little better every day. I'm going on vacation in a couple weeks, and when I get back theres a good chance ill jump back into 5/3/1.
My workouts have been better lately, my back is feeling a little better every day. I'm going on vacation in a couple weeks, and when I get back theres a good chance ill jump back into 5/3/1.
You'll do really well on it. One thing you know for sure; you have and will again deadlift 500 lbs.
Well, I kinda hurt my lower back a little, and felt I couldnt properly do squats/deads for a little while, so I started to do some of my own workouts. Then I started lifting with a friend, and just kinda got away from structured workouts, did too many 'bro-style' workouts because my body wasn't feeling that great and alot of the time I would just do what my buddy wanted to do.
My workouts have been better lately, my back is feeling a little better every day. I'm going on vacation in a couple weeks, and when I get back theres a good chance ill jump back into 5/3/1.
some times its good to have a bro break,
good to hear the backs getting there
Well im back from vacation, my shoulder and back are feeling much better (i did do a couple workouts on vacation, but it was a good de-load week), and I'm ready to hit the gym pretty hard again and start eating more.
I was debating between a few different programs...5-3-1, Max Strength (again), Art of Waterbury, and a couple others, and I've decided to go with Marion's Radical New Training Program ( http://www.tmuscle.com/free_online_a...aining_program ). I've wanted to give it a try for a while now, and this seems like a good time.
I quit the YMCA to join a little garage gym that costs about 25% of the Y, unfortunately there is no place to really do dips, which is kind of a bummer, so Ill have to figure something else out. Back in the gym tomorrow!
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