Ok so. Yesterday I did a 2 hour bike ride, unplanned, so I decided to do an upperbody workout today, since I haven't gotten completely back to it yet.
Maximum Strength's mobility warmup (without foam roller)
Bench Press 5 X 6,4,4,3
T Bar Row Alt grips 4 X 6,6,5,5
Incline Dumbells 4 X 6,6,5,4 (triceps gave out)
Dumbell French Press 1 X 8
Upright Rows 3 X 10
Oblique Twists 2 X 30
Upper body stretching
Will do sprints later today since I ran out of time.
Nutrition so far today
1/2 cup blueberries
Burger king breakfast
Hash browns
Bacon Egg Cheese Croissant
Orange Juice
Coffee
post workout
40 g protein blueberries/ strawberries
Had a good night sleep.
Ate three pieces of bread and a glass of milk for breakfast.
Drank a mountain dew
Worked out 3 pm
Ate pp and j afterwards, still drinking mountain dew liter
Back squats 4 X 3
Deadlifts 4 X 3
Speed deadlifts 1 X 10
Overhead squat bare barbell 2 X 5
Reverse Lunge 2 X 12
Single Leg Squat 1 X 6, weighted: 1 X 2
No, I stopped half way into phase 3, because the general consensus on here opted that my plan should be more general, without too much support or speed work. Honestly, my squat was lagging so far behind, that I'm making sure I start with it every time, until it catches up. I'm still doing a maximum format style with the days and loads, and pretty much the same upper body with less support and speed work. So yes and no but mostly no.
Here's what I did today
Friday, lower body
strained my arm a little pumping bb guns all day
9 pm workout
Squat, 4@185, 4@205, 4@ 235 , first time i squated that much, 2 months ago i was at 155 Deadlift, 3@185, 3@235, 3@285, 8@185 first time 185 felt like absolute nothing when i went back down to kind of feel it you know what im saying??? I want to do deadlift first so bad, but my squat has to catch up.
I'm wondering when I should add in front squats. Walking Lunge 1X12@45 each hand each leg Reverse Lunge1X8@55 each hand each leg High Jumps, 1X6 Hit 10 feet 2 inch Single Leg Squats, 1X10 each leg High woodchoppers, 1X5 each side Russian twists leg supported on decline, 1X10@ 25 pounds arms extended then 1X5 w 45 pounds arms extended (NOW THIS WAS FREAKING HARD)
Knee Cable Crunches 1 X 10 100lbs
40 g proteint shake 20 minutes after
I'm going to use the info you gave me to try and record what I'm eating. Thanks a lot.
Today I ran my workout into the first quarter of the superbowl. I warmed up with some basketball then did Maximum Strength's warm up.
Upper body
Dumbell push press 6-8 reps, 60, then 65
T bar row, 2 plates 6 reps
Talked to girl for like 10 minutes... oops
Barbell push press, worked up to 135, 6 reps
horiz pullups, 2 sets with feet up and 25 pounds
talked to girl again..
Then I convinced her to do oblique twists witha medicine ball with me
And we about killed eachother lol.
Then we did some woodchoppers , about 5 sets
Then I raced home to eat ham potato salad green beans
And the steelers just gave up a safety. Boooo
WED
lower body, if i can remember what I did
Squats, worked up to 245 twice, i jumped up 20 pounds!
deadlifts, nothin special
single leg squats and lunges and some core
Friday
I had a day missed because I was up all night talking to this cutie and then had to study for the ACSM. Whew.
So
Upper body Friday workout 2pm
energy level good and this was right before a date "meet"
Cressey 10 min warmup
3X 4 185 barbell incline
ALT 2/ 2X 6 dumbell incline 75,80
1X6 80lb flat dumbell press
2X12 cable face pulls (i had strained my neck/trap going from 135 to 185 on my first set of incline and i wanted to do this to stretch it out)
1X6 b/w pullups
1 X8 cable row 180lb
single arm rows, someone high on the torso, 2X 8, 60 then 70 lb (this actually fixed the strain that i had- which was very exciting heh)
1 set of woodchoppers
1 set of core curls barbell
wow thats barely any sets at all, but i was sweating quickly and going really hard
Hi! Thanks for stopping by. I had a lot of gains on Maximum strength but I figured out I'm not balanced to begin with so I need to kind of catch up certain areas.
I think I'm going to add some more posterior delt activation into the warmup. The wall slide and scapular pushup doesn't seem to be enough.
1 Deadlifts
worked up in sets of 2, to 360, and failed at upper shin level
dropped to 235 and repped out
2 Squats, worked up to 235 in sets of 2, then dropped back to 205 and repped out
3 barbell split squats/ reverse lunges
super set with single leg squats
flexibility
skipped core, HIIT, and only had 1 hardboiled egg post workout
Wednesday
preworkout energy mix (faster recovery time, increased overall heart rate, some light headedness towards the end of the workout)
had 5 hours last night and 6 the night before, but i got a free sample cytonox preworkout and downed it. I should of waited a full 30 minutes and only waited about 15-20, but near the end of the workout I really got a good drive and went probably 10-15 minutes longer than I would have and got some good core work in.
squat sets of 3 135, 155, 185, 195, 205, 215, 225, 235 only got 1
deadlift, 3X 10-15 reps, 235 pounds (high reps unexpectedly)
single leg squats, 2X6
1 30s isometric bulgarian split squat hold wit 55 pounds total
2 sets Romanian deadlifts 95 then 245 alt w/ floorwipers
oblique twists, kneeling cable curl, ab wheel
post workout creatine and shake
i stretched lower body throughout the entire routine
-am thinking about adding in some explosive lift during next routine
-was disappointed that there was no way to do natural ham/glute raise, but I did try it on the floor with my feet braced and I cramped up immediately.. hmm
-main concerns are still nutrition, secondly workout partner or music player
-also need to figure out a way to bring someone to the gym, work them out, as im getting my workout done
today's upperbody was a bit different Monday 16 Feb 2009
I have been peaking out too much in my workouts, and I've been tiring out my neuromuscular system out before my muscles. In the future, I'm going to max out less, so I can get more total load.
The second issue is, I usually train towards the power side, rather than muscular endurance side. I'm usually doing clusters or sets of 3 on the primary lift and then 6 and 8 reps at most on my secondary and supporting lifts.
So I'm going to add variance with both of these subjects from now on.
Today
Decline, 135 3 reps, 155 3, 185 6, 205, 7, 185, 8, 8, 8. (triceps gave out 5 hard sets)
Incline dumbells 70 6 reps, (cns gave out) 55 12 reps
Pull up, 35lb 9reps medium grip, 35 8 medium chinup
(had a consultation so stopped early but did woodchoppers with them)
post workout 25 g protein, some creatine( not properly labeled)
3 sets medium height 1 set high to low woodchopper
the other 25g half of the shake
and now im going to eat a peanut butter sandwhich becuase i forgot the jelly.......
I have been peaking out too much in my workouts, and I've been tiring out my neuromuscular system out before my muscles.
You may be overthinking things a little.
I was looking back at your upper body stuff, I don't see you maxing out much....what do you mean exactly? Do you mean going to failure? Or just lifting heavy?
I was looking back at your upper body stuff, I don't see you maxing out much....what do you mean exactly? Do you mean going to failure? Or just lifting heavy?
I mean I was doing a forced rep too often on my ealier sets.
Quote:
Originally Posted by AS
You may be overthinking things a little.
I was looking back at your upper body stuff, I don't see you maxing out much....what do you mean exactly? Do you mean going to failure? Or just lifting heavy?
hey man thanks for checking it out
I really dig down deep to get the last couple reps. Even though they don't always require a spotter, they are still more akin to "forced reps" in comparison to the amount of effort usually exerted when requiring a spot. So essentially, I'm doing forced reps too often, or at the wrong times, and mostly too early. I'd have to severely back off in weight if I expected to get more than 2 or 3 sets. Also, I was doing couples and triples a lot.
I did lower body workout a c
Douple days ago, but I had hurt my upper right trapezius pretty bad about 4 days ago, and actually could't move out of bed for about 36 hours, except a couple times when I had to stabilize and hold up my head with both hands just to walk to the kitchen. I've always had some neck pains, used to crack my neck, and also felt a small over use injury about a month ago, which was somewhat relived by doing single arm rows, just for the record.
Lower body, since it hurt too much to stabilize my neck during squats, i only did a few sets, and then switched to single leg squats, hard. I felt like a made great improvement. I also, since i cant do a natural glute ham raise, did the single leg ham curl machine, in the kneeling position, and felt i had an imbalance with my right leg being 20 pounds stronger, so I did a few sets, and was very sore the next day.
Today, I did upperbody
A bench press, 5X5 185, 185, 185, 205, 200 (form is improving, and didnt over tax my cns, by exploding too hard too early, or by doing any excess forced reps)
B1 Incline dumbells- 3 X 8 65 ALT w
B2 Horiz pullups feet up, 3X8 25
C1 Pronated prone trap raise 3X10
C2 Single arm rows 2X8
threw in a set of pullups, minimal core, a few zottman curls with 35 dumbells and some very good shoulder and chest stretching
only half a post shake, main fault is still nutrition, main improvement, peaking less often, and increasing the need for stability
I would say its never really a good time to do forced reps. Unless you are trying to test your max or something, you really don't need to start a rep you don't think you will complete, and never start one you KNOW you aren't going to get.
Ok awesome. Also. I think I've increased the ability to generate power much more than I needed to. Therefore I can really tire myself out using my "advanced power skills" in getting a rep, although it wouldn't need a spot, it would still burn up a lot of energy and IMO be considered a forced rep. That's the theory I'm trying to consider at least.
Well, maybe I overstated it with "never", but I figured Adam is trying to last more than 2 or 3 sets, it kinda defeats the purpose if he is doing forced reps then is too tired to go more than a few sets.
Frank, you are a beast...I'm sure you can take it.
I try lots of reps that I dont think i'm going to get. once in a while, ill get one. Other times, i learn to strain harder.
I think I have been practicing straining harder too much. I backed off a bit and did a couple more sets last workout and I have a great soreness going on, however, I took a couple days off because of a neck problem and that contributed somewhat to the soreness. I think I'll jump up quickly since I've trained the neural straining aspect so much, and can now get a solid workout if I back off the weight a bit to allow for more sets.
I threw in some other exercises but I spent most of my energy on the squat, and am confident that I can go up 5 if not 10 pounds next week. I did a couple of good sets of RDL's, and added some good flexibility at the end, with very little core, only one medium hard set of deadlifts, and a couple light sets of walking lunges
nutrition was great yesterday, and doing well so far today, post workout shake in order
Yup I'm 169 now. My nutrition has improved a lot, largely due to drinking about a half gallon of milk a day, but in the future I plan to start cooking more, perhaps for a few days at a time, and getting an ice pack to carry around some food.
Dislyxec I'm varying the sets and reps each day and I'm doing a hypertrophy/strength based program. Let me know if you haven't found the article links in this forum relating to this.
A) Barbell Push Press 5X5 working up to 160 lbs and relative 90-95 % intensity (new to the movement)
B1) Weighted Pullup (too many variations and a lack of equipment but sore 2 days)
B2) Dumbell Bench press (only two sets and minimal soreness) (tired from pullups and preworkout mix with breakfast only being a protein shake and milk, also the lifting time was a few hours earlier than what I'm used to)
I can't remember if I did anything else, but I don't think I did, except for some light cardio cleaning out a hot tub for 35 minutes afterwards.
Plenty of post workout protein
As a final thought, since my row is still staying even with my bench press, due to IMO the back workout from low bar back squatting, I'm doing pullups at lest 2/3s of the time
Monday Lower body
I didn't use up my CNS energy today, so I'm going to go ahead and do upperbody tomorrow.
Front squat 5X5 worked up to 160 lbs (haven't done the movement in 6 weeks) Deadlifts, worked up to a half rep at 335, and then dropped down to a set of 5 at 285 Today I made a break through in my technique, which has to do with the bar starting closer to my shins, and going up much straighter. Woo! I also felt my hormones get released on this one... or something Step ups, only partial work, i added in a set of reverse lunges, which was good with 65 pound dumbells, I don't like this movement because the bench is too low, and I don't like having to get all the steps to do it at the correct height Single leg squats 2X 5 each leg (narrowed the foot slightly more and felt an improvement)
post workout shake
Workout satisfaction B+/ A-
Areas to improve
find workout partner
get ipod for music
plan
nutrition
staying more upright on front squat
flexibility
Possible changes: Lowering rest time Starting wsfsbIII
I wouldn't worry about your CNS, I don't think youre doing enough volume to burn out. If you feel motivated to go to the gym, youre CNS is probably fine.
Quote:
Originally Posted by AdamD
Yup I'm 169 now.
That's good, but don't be afraid to eat more...thats 4 lbs in 2 months.
A) Incline barbell 6X5 90 seconds rest 165 lbs
B1) Pullup 5X5,5,5,4,3 w/ 45 lb dumbell
B2) Close grip bench press 5X5
C) Single arm rows 3X8 55 lbs
D1) Rear delt cables
D2) Bar rollout core (felt great on shoulders)
Highlight of workout: close grip bench press
Low point, Pullups, Music, too much rest a few times, too late in the day
One Way
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