Short workout today.
2 exercises.
Power Clean:
D1RM - 190lbs
Overhead Press:
145lbs x 3s x 5r
Felt good to do power cleans today. Thought I would go heavier than 190, but whatever.
Saturday, July 3, 2010
Wednesday, June 30, 2010
:
I'm in the "dark days" John Broz talks about.
Lifting all the time and all my lifts are going down. It always hurts to walk.
The weirdest part is the emotional end of it. Broz talked about it, but I didn't think it would hit me that hard. I'm a pretty laid back, relaxed person who's happy almost all the time.
But lifting like this, Broz warns about the hormonal downside. It's a painful draining trip.
Lifting all the time and all my lifts are going down. It always hurts to walk.
The weirdest part is the emotional end of it. Broz talked about it, but I didn't think it would hit me that hard. I'm a pretty laid back, relaxed person who's happy almost all the time.
But lifting like this, Broz warns about the hormonal downside. It's a painful draining trip.
Saturday, June 26, 2010
revised schedule
Revising Schedule a little bit and making a few notes.
1) Need to start lifting in morning. Too many things come up later in the day that make it hard to get to lifting.
2) Revised the schedule a little bit.
3) Didn't hit any PR's this past week. Did hit 385 on days when I was really sore though. Not sure this was possible in the past.
New schedule is as follows:
Run Every Day we lift. Don't run on OFF days.
1) B Squat: (1RM, + 20reps @ 80%+),
Bench: (1RM, + 20reps @ 80%+)
Biceps: (3-5s x 5-10r)
2) B Squat: (1RM, + 20reps @ 80%+),
OHP: (3-5s x 5-10r)
Deadlift: (1RM, + 20reps @ 80%+)
3) F Squat: (1RM, + 20reps @ 80%+)
Bench: (1RM, + 20reps @ 80%+)
Biceps: (3-5s x 5-10r)
4) OFF
5) B Squat: (1RM, + 20reps @ 80%+)
OHP: (3-5s x 5-10r)
Deadlift: (1RM, + 20reps @ 80%+)
6) F Squat: (1RM, + 20reps @ 80%+)
Bench: (1RM, + 20reps @ 80%+)
Biceps: (5s x 5-10r)
7) OFF
1) Need to start lifting in morning. Too many things come up later in the day that make it hard to get to lifting.
2) Revised the schedule a little bit.
3) Didn't hit any PR's this past week. Did hit 385 on days when I was really sore though. Not sure this was possible in the past.
New schedule is as follows:
Run Every Day we lift. Don't run on OFF days.
1) B Squat: (1RM, + 20reps @ 80%+),
Bench: (1RM, + 20reps @ 80%+)
Biceps: (3-5s x 5-10r)
2) B Squat: (1RM, + 20reps @ 80%+),
OHP: (3-5s x 5-10r)
Deadlift: (1RM, + 20reps @ 80%+)
3) F Squat: (1RM, + 20reps @ 80%+)
Bench: (1RM, + 20reps @ 80%+)
Biceps: (3-5s x 5-10r)
4) OFF
5) B Squat: (1RM, + 20reps @ 80%+)
OHP: (3-5s x 5-10r)
Deadlift: (1RM, + 20reps @ 80%+)
6) F Squat: (1RM, + 20reps @ 80%+)
Bench: (1RM, + 20reps @ 80%+)
Biceps: (5s x 5-10r)
7) OFF
Monday, June 21, 2010
Tentative Lifting Schedule
5 Day Cycle
Day 1: (NO RUNNING)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) OHP 1S x 20r @5lbs greater than last completed set of 20
(4) Reverse Hyper: 4s x 10r
Day 2: (Run 5 Miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Pushups 10s x 11 reps
[B SQUAT AND PUSHUPS ALTERNATED]
(3) Deadlift 1RM + (6s x 2r @80%1RM)
Day 3: (Run 5 miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) OHP (5s x 5r)
(3) Bicep Curls (5s x 10r)
Day 4: (NO RUNNING)
(NO LIFTING)
Day 5: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) Reverse Hyper (4s x 10r)
Day 6: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Deadlift 1RM + (6s x 2r @80%1RM)
(3) Bicep Curls (5s x 10r)
Day 7: (NO RUNNING)
(NO LIFTING)
Highlights of this cycle:
1) DL'ing comes up twice a week
2) Squatting 5 days/week. (Up from current 4 days)
3) Includes option of subbing rowing for running
4) 2 off days/week
5) Bicep curls come up twice a week (addresses my weak tendon issue)
6) Except for day 1, none of the lifting sessions are marathon sessions.
Day 1: (NO RUNNING)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) OHP 1S x 20r @5lbs greater than last completed set of 20
(4) Reverse Hyper: 4s x 10r
Day 2: (Run 5 Miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Pushups 10s x 11 reps
[B SQUAT AND PUSHUPS ALTERNATED]
(3) Deadlift 1RM + (6s x 2r @80%1RM)
Day 3: (Run 5 miles OR paced quarter miles or Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) OHP (5s x 5r)
(3) Bicep Curls (5s x 10r)
Day 4: (NO RUNNING)
(NO LIFTING)
Day 5: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 1RM + (6s x 2r @ 80%1RM)
(2) Bench 1RM + (6s x 2r @ 80%1RM)
(3) Reverse Hyper (4s x 10r)
Day 6: (Run 5 miles OR paced quarter miles OR Row 40 minutes)
(1) B Squat 10s x 5r @(previous 1RM-150lbs)
(2) Deadlift 1RM + (6s x 2r @80%1RM)
(3) Bicep Curls (5s x 10r)
Day 7: (NO RUNNING)
(NO LIFTING)
Highlights of this cycle:
1) DL'ing comes up twice a week
2) Squatting 5 days/week. (Up from current 4 days)
3) Includes option of subbing rowing for running
4) 2 off days/week
5) Bicep curls come up twice a week (addresses my weak tendon issue)
6) Except for day 1, none of the lifting sessions are marathon sessions.
Sunday, June 20, 2010
Sh*t I could have done better, and today's workout
I am going to start keeping better track of my daily shortcomings in order to be more conscious of them and overcome them.
These shortcomings are only pertaining to diet/exercise. Moral, intellectual and other failings are too numerous to get into.
Exercise shortcomings today:
-Didn't push it hard enough when going for 85lbsx20r on OHP
Diet Shortcomings:
-Should have made a smoothie this morning and taken vitamins.
Today's Goals:
BS: 1RM + (6s x 2-3r@80%)
Bench: 1RM + (6s x 2-3@85%)
OHP: 85lbs x 1s x 20r
Reverse Hyper: 20lbs x 4s x 10r
What I hit.
Today's daily 1RM for squat ended up being 375. (Within 10% of mr PR of 395, so not terrible, but hoping for better next time).
Today's daily 1RM for bench was 225. (PR is 235). This needs to go up soon.
Did not get 20 reps of 85lb OHP. Got 15. Will attempt 20reps day after tomorrow.
Reverse Hypers felt good.
These shortcomings are only pertaining to diet/exercise. Moral, intellectual and other failings are too numerous to get into.
Exercise shortcomings today:
-Didn't push it hard enough when going for 85lbsx20r on OHP
Diet Shortcomings:
-Should have made a smoothie this morning and taken vitamins.
Today's Goals:
BS: 1RM + (6s x 2-3r@80%)
Bench: 1RM + (6s x 2-3@85%)
OHP: 85lbs x 1s x 20r
Reverse Hyper: 20lbs x 4s x 10r
What I hit.
Today's daily 1RM for squat ended up being 375. (Within 10% of mr PR of 395, so not terrible, but hoping for better next time).
Today's daily 1RM for bench was 225. (PR is 235). This needs to go up soon.
Did not get 20 reps of 85lb OHP. Got 15. Will attempt 20reps day after tomorrow.
Reverse Hypers felt good.
Sunday, June 13, 2010
New Squat PR!!!
Been running 5 miles/day for three of the past 4 days, including yesterday.
So, understandably for someone as out of shape as me, I went to the gym today with my legs feeling like a**.
That John Broz saying kept coming to my mind, "What your body tells you is a lie."
Today's events proved Broz correct.
Despite feeling like sh*t and having a painful experience walking up the stairs, I squatted a PR at 390lbs.
SCORE!
So, understandably for someone as out of shape as me, I went to the gym today with my legs feeling like a**.
That John Broz saying kept coming to my mind, "What your body tells you is a lie."
Today's events proved Broz correct.
Despite feeling like sh*t and having a painful experience walking up the stairs, I squatted a PR at 390lbs.
SCORE!
Monday, June 7, 2010
been awhile
Been awhile since the last post.
Trips to China and New Hampshire derailed me a little bit. Now in the process of getting back on track.
Yesterday was my first real John Broz style workout. Looked like this.
B Squat:
1RM 385
5s x 1r @ 340
Bench:
1RM 225
5s x 2r # 180
I was worried the bench sets wouldn't be enough stimulation at 180. After all, I was doing sets of 5 with 200 before. Then I realized that this was a dynamic workout.
F=M*A
It was o.k. to lose a lighter weight because instead of grinding out a heavy bench (lower M), I was using more acceleration (higher A. The higher force balanced out the lower mass.
The 385 wasn't a new PR, but I was happy with it since it matched my old PR and I'm still getting back into the swing.
Trips to China and New Hampshire derailed me a little bit. Now in the process of getting back on track.
Yesterday was my first real John Broz style workout. Looked like this.
B Squat:
1RM 385
5s x 1r @ 340
Bench:
1RM 225
5s x 2r # 180
I was worried the bench sets wouldn't be enough stimulation at 180. After all, I was doing sets of 5 with 200 before. Then I realized that this was a dynamic workout.
F=M*A
It was o.k. to lose a lighter weight because instead of grinding out a heavy bench (lower M), I was using more acceleration (higher A. The higher force balanced out the lower mass.
The 385 wasn't a new PR, but I was happy with it since it matched my old PR and I'm still getting back into the swing.
Saturday, May 29, 2010
Miss Squatting, Blink by Malcom Gladwell
Been touring Asia for past couple weeks.
Not squatting and deadlifting leaves me feeling empty inside.
Anyway, this is an email I just wrote regarding Malcom Gladwell's "Blink" which I enjoyed a whole bunch.
*********************
"Blink" by Malcom Gladwell.
Have you read it?
It was really popular a few years ago.
There's a section on subconscious bias, in particular how subconscious sexism hindered optimal music performance by professional orchestras.
The conductors and the rest of the interview panel were allegedly open to the idea of hiring women to play certain instruments, but a subconscious sexism caused them to believe they were worse than men. When a screen was put up and the judges gauged strictly performance, suddenly the same interview panels began to choose women over men.
In the absence of overt, conscious sexism, sexism remained a major dilemma.
To me this is fascinating.
Here's why (2 reasons):
1) With Rustici, and other free-marketers, you learn that the way to get over sexism (or any "ism") is to have a greedy entrepeneur. You need a baseball team owner who cares more about green than about white/black, and then you'll have Jackie Robinson playing in the major leagues and, voila, integration is done.
But, according to Blink, greed may not be enough. In an industry lacking the easy metrics of baseball, unconscious racism/sexism/whatever-ism would be even tougher to integrate.
2) Free-marketers (most notably Rand Paul) often express the view that racist hiring practices in a business may reflect not racism of the business owners, but instead racism of the community for which the business serves. It's not that the Cracker Barrel doesn't want to hire minorities, it's that Cracker Barrel customers don't want to be served by minorities, and Cracker Barrel is responding accordingly.
If we buy into the unconscious ism's of Blink however, THIS ISN'T NECESSARILY TRUE. A hiring manager could unconsciously express his own racism via his hiring policies, regardless of the lack of racism in the community, and regardless of the potential relative utility of the applicants.
So, if these things are possible, then government intervention, such as the Civil Rights Act, could potentially remove (to an extent) racism from the hiring practice while not hurting the profitability of companies. Government intervention could be beneficial, maybe even a Pareto optimum.
Not squatting and deadlifting leaves me feeling empty inside.
Anyway, this is an email I just wrote regarding Malcom Gladwell's "Blink" which I enjoyed a whole bunch.
*********************
"Blink" by Malcom Gladwell.
Have you read it?
It was really popular a few years ago.
There's a section on subconscious bias, in particular how subconscious sexism hindered optimal music performance by professional orchestras.
The conductors and the rest of the interview panel were allegedly open to the idea of hiring women to play certain instruments, but a subconscious sexism caused them to believe they were worse than men. When a screen was put up and the judges gauged strictly performance, suddenly the same interview panels began to choose women over men.
In the absence of overt, conscious sexism, sexism remained a major dilemma.
To me this is fascinating.
Here's why (2 reasons):
1) With Rustici, and other free-marketers, you learn that the way to get over sexism (or any "ism") is to have a greedy entrepeneur. You need a baseball team owner who cares more about green than about white/black, and then you'll have Jackie Robinson playing in the major leagues and, voila, integration is done.
But, according to Blink, greed may not be enough. In an industry lacking the easy metrics of baseball, unconscious racism/sexism/whatever-ism would be even tougher to integrate.
2) Free-marketers (most notably Rand Paul) often express the view that racist hiring practices in a business may reflect not racism of the business owners, but instead racism of the community for which the business serves. It's not that the Cracker Barrel doesn't want to hire minorities, it's that Cracker Barrel customers don't want to be served by minorities, and Cracker Barrel is responding accordingly.
If we buy into the unconscious ism's of Blink however, THIS ISN'T NECESSARILY TRUE. A hiring manager could unconsciously express his own racism via his hiring policies, regardless of the lack of racism in the community, and regardless of the potential relative utility of the applicants.
So, if these things are possible, then government intervention, such as the Civil Rights Act, could potentially remove (to an extent) racism from the hiring practice while not hurting the profitability of companies. Government intervention could be beneficial, maybe even a Pareto optimum.
Monday, May 17, 2010
OWNED IT!!
Today's workout was a big deal.
B Squatting 335 for working sets is where I previously stalled out as a novice (seeking 3 sets of 5 reps).
Today I b squatted 335 for 5 SETS OF 5 REPS!
HUGE IMPROVEMENT!
Depth was also much deeper this time around. (Going ATG).
Today's workout was:
B Squat: 335 x 5s x 5r
Inc Bench: 192.5 x 3s x 5r
Bicep Curl: 90 x 5s x 10r
Reverse Hyper: 4s x 10r
Notes for future:
-Reverse Hyper's getting easier. Ready to add some weight to it.
Tomorrow's workout (recovery day):
B Squat: 235 x 10s x 5r
Pushup: 10s x 10r
MAX DEADLIFT (Seeking 480) + 5s x 2r @ 75%1RM
B Squatting 335 for working sets is where I previously stalled out as a novice (seeking 3 sets of 5 reps).
Today I b squatted 335 for 5 SETS OF 5 REPS!
HUGE IMPROVEMENT!
Depth was also much deeper this time around. (Going ATG).
Today's workout was:
B Squat: 335 x 5s x 5r
Inc Bench: 192.5 x 3s x 5r
Bicep Curl: 90 x 5s x 10r
Reverse Hyper: 4s x 10r
Notes for future:
-Reverse Hyper's getting easier. Ready to add some weight to it.
Tomorrow's workout (recovery day):
B Squat: 235 x 10s x 5r
Pushup: 10s x 10r
MAX DEADLIFT (Seeking 480) + 5s x 2r @ 75%1RM
Friday, May 14, 2010
Recovery Day on Low Sleep
Got about 5 hours sleep last night.
My fault.
Made today's recovery day, which was supposed to be easy, a little tougher than I expected.
Today's workout was:
B Squat: 230 x 10s x 5r
Pushup: 10s x 10r
Got it done, but the first few sets of squats were tough. Felt much better around set 6 and 7.
My fault.
Made today's recovery day, which was supposed to be easy, a little tougher than I expected.
Today's workout was:
B Squat: 230 x 10s x 5r
Pushup: 10s x 10r
Got it done, but the first few sets of squats were tough. Felt much better around set 6 and 7.
Thursday, May 13, 2010
AWESOME LIFTING TODAY
Today's workout was:
B Squat: 332.5 x 5s x 5r (PR)
OHP: 152.5 x 3s x 5r (PR)
Bicep Curl: 90 x 5s x 10r
Until today my record for work sets for squats was 330 x 3s x 5r.
Today I hit 332 x 5s x 5r. Slightly more weight and A LOT more reps. Huge progress.
And to see my OH Press go up is thrilling as well. This is my weakest lift, so progress is always appreciated.
Tomorrows workout (recovery day) will be:
B Squat: 232.5 x 10s x 5r
Pushup: 10s x 10r
Power Clean: 180 x 10s x 1r
Haven't done power cleans in a long time, so I want to ease back into it.
Last time, jumping too hard into snatches after a hiatus, I hurt my shoulder a little bit.
SQUATTING DOUBLE THE DAYS HAS MADE A HUGE DIFFERENCE.
I can't get over how right John Broz was about not needing so many rest days.
Video today is Rippetoe Explaining hip drive. (The most essential element of the squat).
B Squat: 332.5 x 5s x 5r (PR)
OHP: 152.5 x 3s x 5r (PR)
Bicep Curl: 90 x 5s x 10r
Until today my record for work sets for squats was 330 x 3s x 5r.
Today I hit 332 x 5s x 5r. Slightly more weight and A LOT more reps. Huge progress.
And to see my OH Press go up is thrilling as well. This is my weakest lift, so progress is always appreciated.
Tomorrows workout (recovery day) will be:
B Squat: 232.5 x 10s x 5r
Pushup: 10s x 10r
Power Clean: 180 x 10s x 1r
Haven't done power cleans in a long time, so I want to ease back into it.
Last time, jumping too hard into snatches after a hiatus, I hurt my shoulder a little bit.
SQUATTING DOUBLE THE DAYS HAS MADE A HUGE DIFFERENCE.
I can't get over how right John Broz was about not needing so many rest days.
Video today is Rippetoe Explaining hip drive. (The most essential element of the squat).
Wednesday, May 12, 2010
Tomorrow's Workout (Oy ve)
Forced to take an extra rep day due to exam schedule.
Tomorrow's workout:
B Squat: 332.5 x 5s x 5r
OHP: 152.5 x 3s x 5r (second attempt at this weight)
Bicep Curl: 90 x 5s x 10r
Reverse Hyper: 4s x 10r
Never squatted more than 335 for worksets before. Edging toward a brave new world.
:)
Tomorrow's workout:
B Squat: 332.5 x 5s x 5r
OHP: 152.5 x 3s x 5r (second attempt at this weight)
Bicep Curl: 90 x 5s x 10r
Reverse Hyper: 4s x 10r
Never squatted more than 335 for worksets before. Edging toward a brave new world.
:)
Tuesday, May 11, 2010
The goal
Here's a video of Donnie Blanks doing a 500lb deadlift.
I haven't decided if when I finally hit 500 I'll let out the badass "motherf*cker" exclamation Donnie does.
(Can you guys see the 2.5lb plates on the side? Is it possible Donnie is only deadlifting 495? Video quality makes it hard to tell).
I haven't decided if when I finally hit 500 I'll let out the badass "motherf*cker" exclamation Donnie does.
(Can you guys see the 2.5lb plates on the side? Is it possible Donnie is only deadlifting 495? Video quality makes it hard to tell).
Monday, May 10, 2010
Awesome Day
NEW DEADLIFT 1RM (one rep max).
470.
First time I deadlifted since hitting 450 a month or two ago.
Felt like I could to heavier, but going for multiple PR's the first day back is the story behind too many injuries.
Next recovery day I'll work power cleans.
Then, in a week, it's back for another DL. At which point I'll chase 480.
Today's workout was:
B Squat: 230 x 10s x 5r
Pushup: 10s x 10r
Deadlift:
-135 x 3
-225 x 3
-315 x 2
-365 x 1
-405 x 1
-455 x 1 (New PR!)
-470 x 1 (Even Newer PR!)
-405 x 1
-405 x 1
-405 x 1
-405 x 1
-405 x 1
Stopped there. Didn't want to bring in heavy volume AND high weights first day back dead-lifting.
And the movie of the day:
(A plethora of female weight-lifters. The last lifter, at 1:01, OWNS IT)
470.
First time I deadlifted since hitting 450 a month or two ago.
Felt like I could to heavier, but going for multiple PR's the first day back is the story behind too many injuries.
Next recovery day I'll work power cleans.
Then, in a week, it's back for another DL. At which point I'll chase 480.
Today's workout was:
B Squat: 230 x 10s x 5r
Pushup: 10s x 10r
Deadlift:
-135 x 3
-225 x 3
-315 x 2
-365 x 1
-405 x 1
-455 x 1 (New PR!)
-470 x 1 (Even Newer PR!)
-405 x 1
-405 x 1
-405 x 1
-405 x 1
-405 x 1
Stopped there. Didn't want to bring in heavy volume AND high weights first day back dead-lifting.
And the movie of the day:
(A plethora of female weight-lifters. The last lifter, at 1:01, OWNS IT)
Sunday, May 9, 2010
It should be illegal . . .
to feel this awesome.
I don't know if it's the vitamins, the yogurt, getting my sleep, or what, but I feel fantastic.
Also, worth noting, ever since I've started working toward a Joe Broz schedule my squats have gotten a lot deeper. Every rep is way below parallel now, ass-to-grass (ATG).
Today's workout:
B Squat: 330 x 5s x 5r. (Went up EASY).
Inc Bench: 190 x 3s x 5r. (Last rep on 1st and 3rd set were a grind, but still felt
good).
Bicep Curl: 87.5 x 5s x 10r (no cheating on ANY rep).
I had planned to deadlift and reverse hyper as well, but it was time prohibitive. Those will be worked into tomorrow's recover workout, which will be:
B Squat: 230 x 10s x 5r
Pushup: 10s x 10r
DL: 1RM followed by 10s x 2r of 85%1RM.
Going to start alternating deadlifts and snatches as last workout on recovery days.
VIDEO OF THE DAY:
This is Jacobi Jordan of Average Broz gymnasium.
A 600+ deadlift, while respectable, isn't unheard of.
So why did I post here.
Because this 600 lb deadlift is especially awesome.
This guy DOES NOT DEADLIFT. Only deadlifts 3-4 times a year.
What does he do?
Oly lifts every day.
Squats every day.
Low reps to tweak his CNS.
F*ckin' badass.
I don't know if it's the vitamins, the yogurt, getting my sleep, or what, but I feel fantastic.
Also, worth noting, ever since I've started working toward a Joe Broz schedule my squats have gotten a lot deeper. Every rep is way below parallel now, ass-to-grass (ATG).
Today's workout:
B Squat: 330 x 5s x 5r. (Went up EASY).
Inc Bench: 190 x 3s x 5r. (Last rep on 1st and 3rd set were a grind, but still felt
good).
Bicep Curl: 87.5 x 5s x 10r (no cheating on ANY rep).
I had planned to deadlift and reverse hyper as well, but it was time prohibitive. Those will be worked into tomorrow's recover workout, which will be:
B Squat: 230 x 10s x 5r
Pushup: 10s x 10r
DL: 1RM followed by 10s x 2r of 85%1RM.
Going to start alternating deadlifts and snatches as last workout on recovery days.
VIDEO OF THE DAY:
This is Jacobi Jordan of Average Broz gymnasium.
A 600+ deadlift, while respectable, isn't unheard of.
So why did I post here.
Because this 600 lb deadlift is especially awesome.
This guy DOES NOT DEADLIFT. Only deadlifts 3-4 times a year.
What does he do?
Oly lifts every day.
Squats every day.
Low reps to tweak his CNS.
F*ckin' badass.
Saturday, May 8, 2010
Return to Deadlifting (finally!)
Tomorrow's Goals:
B Squat: 330 x 5s x 5r
Inc Bench: 190 x 3s x 5r
Deadlift: 1RM x 1. 85%1RM x 10s x 2r.
Bicep Curl: 87.5 x 10s x 5r
Reverse Hyper: 4s x 10r
Going to shoot for 470 in the Deadlift. But if I don't hit it, that's cool. The goal here is the volume. Watching the averagebroz videos (those guys train all their lifts in this style) is inspiring.
See below.
B Squat: 330 x 5s x 5r
Inc Bench: 190 x 3s x 5r
Deadlift: 1RM x 1. 85%1RM x 10s x 2r.
Bicep Curl: 87.5 x 10s x 5r
Reverse Hyper: 4s x 10r
Going to shoot for 470 in the Deadlift. But if I don't hit it, that's cool. The goal here is the volume. Watching the averagebroz videos (those guys train all their lifts in this style) is inspiring.
See below.
Light Workout
Since it was the day after a real lifting day, yesterday was a light lifting (recovery) day.
That meant:
B Squat: 225 x 10s x 5r
Pushups: 10s x 10r
Next real lifting day should be tomorrow.
Thinking about delaying it one day and going for a max DL tomorrow, just to gauge where I'm at.
That meant:
B Squat: 225 x 10s x 5r
Pushups: 10s x 10r
Next real lifting day should be tomorrow.
Thinking about delaying it one day and going for a max DL tomorrow, just to gauge where I'm at.
Thursday, May 6, 2010
327.5 felt easier this time
Tonight's workout:
B Squat: 327 x 5s x 5r (hit it)
OHP: 152.5 x 3s x 5r (missed it bad)
Standing Bicep Curl: 87.5 x 5s x 10r (crushed it)
Reverse Hyper: 4s x 10r (hit it, but what else can you do with unweighted reverse
hypers?)
The squat was solid.
Hitting 5x5 was easier than I remember the same weight at 3x5 being a few months ago.
This is the way it should be, but it's reaffirming nonetheless.
The OHP was a record attempt, and a failure. I'll go back down to 150 next time.
Tomorrow's workout (Recovery Day):
BS 225 x 10s x 5r
Pushup 10s x 5r
Deadlift: 315 x 4s x 5r (for speed)
And here's the imbedded weight-lifting video of the day.
Maybe I'll be as strong as this hot Russian blonde, Anja Jordalen.
B Squat: 327 x 5s x 5r (hit it)
OHP: 152.5 x 3s x 5r (missed it bad)
Standing Bicep Curl: 87.5 x 5s x 10r (crushed it)
Reverse Hyper: 4s x 10r (hit it, but what else can you do with unweighted reverse
hypers?)
The squat was solid.
Hitting 5x5 was easier than I remember the same weight at 3x5 being a few months ago.
This is the way it should be, but it's reaffirming nonetheless.
The OHP was a record attempt, and a failure. I'll go back down to 150 next time.
Tomorrow's workout (Recovery Day):
BS 225 x 10s x 5r
Pushup 10s x 5r
Deadlift: 315 x 4s x 5r (for speed)
And here's the imbedded weight-lifting video of the day.
Maybe I'll be as strong as this hot Russian blonde, Anja Jordalen.
Monday, May 3, 2010
Snatch that!
Did my day 2 routine today. Added a 1RM Snatch at the end.
Workout was:
B squat: 225 x 10s x 5r
Pushup: 10s x 5r
1RM Snatch.
SNATCH IS RUSTY AS ALL F*CK!
Hit 145 without much trouble, then stalled at 150.
I think having the snatch on day-2 is a good idea. Will keep it there.
Need to ease back into it though, left shoulder felt rough later in the day.
Below is a clip of Marcien Dolega, Polish Olympican, snatching over 200 in practice.
Gets my hyped up.
Workout was:
B squat: 225 x 10s x 5r
Pushup: 10s x 5r
1RM Snatch.
SNATCH IS RUSTY AS ALL F*CK!
Hit 145 without much trouble, then stalled at 150.
I think having the snatch on day-2 is a good idea. Will keep it there.
Need to ease back into it though, left shoulder felt rough later in the day.
Below is a clip of Marcien Dolega, Polish Olympican, snatching over 200 in practice.
Gets my hyped up.
Saturday, May 1, 2010
Strong CNS, Weak Muscles
So we're almost 2 weeks into the John Broz protocol.
Today's workout I could feel some of the effects (which were weird).
Workout was:
B Squat: 325 x 5s x 5r
Inc Bench: 187.5 x 3s x 5r
Bicep Curl: 87.5 x 5s x 10r
Reverse Hyper: 4s x 104
The effects from the John Broz levels of volume were weird.
I could feel my central nervous system (CNS) has strengthened, but my muscles were incredibly sore today form this past two weeks frequent squatting.
Being able to somehow lift more than you've ever lifted before while in such terrible shape is a tough thing to convey to a layperson and an arcane concept even to many weight lifters.
The working analogy I use is to look at weight-lifting as similar to horse racing. Just as horce racing depends on two important variables, the jockey and the horse, weightlifting depends on both the CNS and the muscles in much the same way.
A good jockey will convince his horse to run faster.
Similarly, a trained CNS will be able to get the muscles to move more weight.
Whereas the jockey uses a prod, the CNS uses electrical impulses.
Enough of that.
My bicep curls were sloppy, probably because I've been doing so many pushups lately. We'll see if they're better next week.
Today's workout I could feel some of the effects (which were weird).
Workout was:
B Squat: 325 x 5s x 5r
Inc Bench: 187.5 x 3s x 5r
Bicep Curl: 87.5 x 5s x 10r
Reverse Hyper: 4s x 104
The effects from the John Broz levels of volume were weird.
I could feel my central nervous system (CNS) has strengthened, but my muscles were incredibly sore today form this past two weeks frequent squatting.
Being able to somehow lift more than you've ever lifted before while in such terrible shape is a tough thing to convey to a layperson and an arcane concept even to many weight lifters.
The working analogy I use is to look at weight-lifting as similar to horse racing. Just as horce racing depends on two important variables, the jockey and the horse, weightlifting depends on both the CNS and the muscles in much the same way.
A good jockey will convince his horse to run faster.
Similarly, a trained CNS will be able to get the muscles to move more weight.
Whereas the jockey uses a prod, the CNS uses electrical impulses.
Enough of that.
My bicep curls were sloppy, probably because I've been doing so many pushups lately. We'll see if they're better next week.
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