Read more John Broz tonight.
Awesome stuff.
link is http://www.fortified-iron.com/forum/index.php?s=8ef969e700276b63f99ebca959739b3e&showtopic=235183848&st=0
Need to take next step toward squatting every day.
As sore as I am right now, the third day needs squatting. To deal with soreness I'll have to lower the weight even more, probably to something like 185, for 5 sets of 10.
So the next three days squatting will look like this.
Saturday: Back Squat 325 x 5s x 5r (Tonnage = 7,875)
Sunday: Back Squat 225 x 10s x 5r (Tonnage = 11,250)
Monday: Back Squat 185 x 10s x 10r (Tonnage = 18,500)
Tuesday: off
Wednesday: Repeat
It's neat that the difficulty varies inversely with the tonnage.
Friday, April 30, 2010
Thursday, April 29, 2010
Today's workout (SORE CALVES)
One thing I'm getting from all this squatting I didn't anticipate, sore calves!
The calves role in squatting is intense, but lots of people don't appreciate it because it's isometric.
Have also done 165 pushups in past 24 hours. For me, this is a lot.
My benching might be a little off, but it was required in order to win a bet.
Today, to follow up yesterday's workout, I did the same day 2 step to slowly implement the Broz protocol as last time.
It was
Back Squat: 225 x 10s x 5r
Pushup: 10s x 5r
The calves role in squatting is intense, but lots of people don't appreciate it because it's isometric.
Have also done 165 pushups in past 24 hours. For me, this is a lot.
My benching might be a little off, but it was required in order to win a bet.
Today, to follow up yesterday's workout, I did the same day 2 step to slowly implement the Broz protocol as last time.
It was
Back Squat: 225 x 10s x 5r
Pushup: 10s x 5r
2 weeks off from benching, then 250lb bench
BAM!
I'm taking 2 weeks off from benching.
Just going to do a sh*t ton of push-ups and weighted pushups, gtg style.
In 1.5-2 weeks I'll come back, perform one bench workout, then the following workout I'll push for a 250lb bench.
My bench is way too weak, whether considered by itself or relative to my other lifts.
I will achieve a 300lb bench by the end of the year.
Because it never hurts to review goals, my end of the year goals (which I think I'll accomplish by October) are:
Bench: 300lbs
Squat: 400lbs
Deadlift: 500lbs
I'm taking 2 weeks off from benching.
Just going to do a sh*t ton of push-ups and weighted pushups, gtg style.
In 1.5-2 weeks I'll come back, perform one bench workout, then the following workout I'll push for a 250lb bench.
My bench is way too weak, whether considered by itself or relative to my other lifts.
I will achieve a 300lb bench by the end of the year.
Because it never hurts to review goals, my end of the year goals (which I think I'll accomplish by October) are:
Bench: 300lbs
Squat: 400lbs
Deadlift: 500lbs
John Broz, end of week 1
Did the 3rd workout in my new intro-level John Broz program.
Squatting 322.5 for 5x5 yesterday definitely felt more difficult than 317 a week ago.
But that's the way it's supposed to be. Still adjusting to the volume.
Yesterday I:
BS: 322.5 x 5s x 5r
OHP: 150 x 5s x 5r
Bicep Curl: 87.5 x 5s x 10r
Reverse Hyper: 4s x 10r
Was very excited about the 150 OHP. That's a sort of bench mark. Anything from here is uncharted territory.
The bicep curls aren't all strict, still some body english on a few reps in the later sets. I won't move up in weight till I can eliminate the body english. I'm not really pushing higher weights right now, this is just for volume as an assistance exercise.
The reverse hypers aren't f*cking me up like they were in the beginning.
Today I'll do a workout of:
Back Squat: 225 x 10s x 5r
The goal of the workout obviously isn't to go heavy. It's just to, again, introduce more volume in the goal of reaching daily squatting a la John Broz.
Squatting 322.5 for 5x5 yesterday definitely felt more difficult than 317 a week ago.
But that's the way it's supposed to be. Still adjusting to the volume.
Yesterday I:
BS: 322.5 x 5s x 5r
OHP: 150 x 5s x 5r
Bicep Curl: 87.5 x 5s x 10r
Reverse Hyper: 4s x 10r
Was very excited about the 150 OHP. That's a sort of bench mark. Anything from here is uncharted territory.
The bicep curls aren't all strict, still some body english on a few reps in the later sets. I won't move up in weight till I can eliminate the body english. I'm not really pushing higher weights right now, this is just for volume as an assistance exercise.
The reverse hypers aren't f*cking me up like they were in the beginning.
Today I'll do a workout of:
Back Squat: 225 x 10s x 5r
The goal of the workout obviously isn't to go heavy. It's just to, again, introduce more volume in the goal of reaching daily squatting a la John Broz.
Tuesday, April 27, 2010
John Broz, one bad dude
Starting slowly, very slowly, to incrementally approach John Broz's standard of squatting every day.
Had been squatting 2-3 times per week.
Now, after every lifting day, I'm following with a squatting day. I squat lighter on these days, but the volume is much higher. And it's the volume that's the goal on these days for now.
So, after my last workout, the next day I squatted 225lbs for 10s x 5r.
Broz's theory is that when the volume is high and you're hitting squats every day then squats become just second nature, just like walking.
Broz actually shoots for a PR EVERY WORKOUT!
I'll continue 5x5 for awhile, hopefully passing previous high of 335, before shooting for new maxes every workout.
After his 1RM (whatever the max is that day), Broz continues to do singles, doubles, or triples at 90% of the max. He stops when he has done 50 working reps.
Broz doesn't go a day without squatting 220kilos (440 lbs!).
His training philosophy blows my mind.
Had been squatting 2-3 times per week.
Now, after every lifting day, I'm following with a squatting day. I squat lighter on these days, but the volume is much higher. And it's the volume that's the goal on these days for now.
So, after my last workout, the next day I squatted 225lbs for 10s x 5r.
Broz's theory is that when the volume is high and you're hitting squats every day then squats become just second nature, just like walking.
Broz actually shoots for a PR EVERY WORKOUT!
I'll continue 5x5 for awhile, hopefully passing previous high of 335, before shooting for new maxes every workout.
After his 1RM (whatever the max is that day), Broz continues to do singles, doubles, or triples at 90% of the max. He stops when he has done 50 working reps.
Broz doesn't go a day without squatting 220kilos (440 lbs!).
His training philosophy blows my mind.
Saturday, April 24, 2010
Good Lifting Today
Workout Today:
BS: 320 x 5s x 5r
Inc Bench: 185 x 3s x 5r
Bicep Curl: 87.5 x 5s x 5r
Reverse Hyper: 4s x 10r
Good lifting today.
Back squats went up real easy, especially on later sets with focus on explosion and intensity.
Incline Bench was tough, but grinded my way through.
Tomorrows the day I begin my first gradual implementation of John Broz's Bulgarian training style.
Even though tomorrow would not normally be a lifting day, I'm going to go back squat 135 x 5s x 10r.
The point isn't to move a whole lot of weight. The point is volume, insane volume. To begin squatting every day.
Maybe there's something to John Broz's style. Today, despite biceps being sore, I had more success with reps than last time when biceps were fresh. (Same weight, same rep/set scheme).
And if we're really going to implement Broz's style, should probably get to pushups every day as well.
BS: 320 x 5s x 5r
Inc Bench: 185 x 3s x 5r
Bicep Curl: 87.5 x 5s x 5r
Reverse Hyper: 4s x 10r
Good lifting today.
Back squats went up real easy, especially on later sets with focus on explosion and intensity.
Incline Bench was tough, but grinded my way through.
Tomorrows the day I begin my first gradual implementation of John Broz's Bulgarian training style.
Even though tomorrow would not normally be a lifting day, I'm going to go back squat 135 x 5s x 10r.
The point isn't to move a whole lot of weight. The point is volume, insane volume. To begin squatting every day.
Maybe there's something to John Broz's style. Today, despite biceps being sore, I had more success with reps than last time when biceps were fresh. (Same weight, same rep/set scheme).
And if we're really going to implement Broz's style, should probably get to pushups every day as well.
Thursday, April 22, 2010
Went Up So Easy
Lifted today.
B Squatting 317.5lb x 5s x 5r never felt so easy.
OHP 147.5 x 3s x 5r, hit every rep.
And reverse hypers (4s x 10r) were pleasant rather than soul-wrenching beatdowns.
Almost made my bicep curls (87.5 x 5s x 10r, but then had to cheat on last 2 reps of set 5.
Still, overall amazing.
This must be what steroids is like.
What explains the excellent form tonight?
A few potential causes come to mind.
-Been sleeping well.
-Switched to steak as primary source of protein.
-Reintroduced some carbs into my diet via pierogies.
-Been very happy lately.
Maybe it's one of, or some, or all of the above.
Or, maybe it's just something they put in the water.
B Squatting 317.5lb x 5s x 5r never felt so easy.
OHP 147.5 x 3s x 5r, hit every rep.
And reverse hypers (4s x 10r) were pleasant rather than soul-wrenching beatdowns.
Almost made my bicep curls (87.5 x 5s x 10r, but then had to cheat on last 2 reps of set 5.
Still, overall amazing.
This must be what steroids is like.
What explains the excellent form tonight?
A few potential causes come to mind.
-Been sleeping well.
-Switched to steak as primary source of protein.
-Reintroduced some carbs into my diet via pierogies.
-Been very happy lately.
Maybe it's one of, or some, or all of the above.
Or, maybe it's just something they put in the water.
Monday, April 19, 2010
Manly Dinner
Had perhaps the most manly dinner ever tonight.
Cooked up some chopped sirloin steak, huge amount of onions, and pierogies.
Drank with a monster glass of whole chocolate milk.
Some pretty decent chopped sirloin steak is only 2.99$/lb at Wegmans. I may be switching from sausage/hamburger to steak.
Lower back was sore as f*ck today. Almost had me wondering if the reverse hypers are doing something bad.
Plan for tomorrow:
-40 minutes slow on Elliptical. This is more active recovery than an actual workout. Just want to get blood flowing. Class schedule doesn't actually leave enough time for a real workout.
Very excited about workout goals for Wednesday.
Back Squat: 317.5 x 5s x 5r
OHP: 147.5 x 3s x 5r
Standing Bicep Curl: 87.5 x 5s x 10r
Reverse Hyper: 4s x 10r (NOT GOING BEYOND THIS NO MATTER WHAT)
Will need to eat big and sleep big until Wednesday to prepare for this workout.
If everything feels good then I will do a max deadlift on Saturday. Goal will be:
Deadlift: 460
Cooked up some chopped sirloin steak, huge amount of onions, and pierogies.
Drank with a monster glass of whole chocolate milk.
Some pretty decent chopped sirloin steak is only 2.99$/lb at Wegmans. I may be switching from sausage/hamburger to steak.
Lower back was sore as f*ck today. Almost had me wondering if the reverse hypers are doing something bad.
Plan for tomorrow:
-40 minutes slow on Elliptical. This is more active recovery than an actual workout. Just want to get blood flowing. Class schedule doesn't actually leave enough time for a real workout.
Very excited about workout goals for Wednesday.
Back Squat: 317.5 x 5s x 5r
OHP: 147.5 x 3s x 5r
Standing Bicep Curl: 87.5 x 5s x 10r
Reverse Hyper: 4s x 10r (NOT GOING BEYOND THIS NO MATTER WHAT)
Will need to eat big and sleep big until Wednesday to prepare for this workout.
If everything feels good then I will do a max deadlift on Saturday. Goal will be:
Deadlift: 460
Sunday, April 18, 2010
17 April 2010 workout
Back squat: 315 x 5s x 5r
Incline Bench: 182.5 x 3s x 5r
Reverse Hyper: 4s x 10r
Skipped bicep curls in order to make a dinner date. (Lame, I know).
And "lame" applies both to bicep curls in general and to skipping out early on the workout.
If it weren't for the powerlifting meet that oddly features the standing bicep curl as an event then I wouldn't bother training this lift.
Incline Bench: 182.5 x 3s x 5r
Reverse Hyper: 4s x 10r
Skipped bicep curls in order to make a dinner date. (Lame, I know).
And "lame" applies both to bicep curls in general and to skipping out early on the workout.
If it weren't for the powerlifting meet that oddly features the standing bicep curl as an event then I wouldn't bother training this lift.
Saturday, April 17, 2010
Reverse Hypers will F You UP!
Did reverse hypers for the second time today.
Despite using no weight, my back is so sore right now I don't think I'd be able to run more than two miles.
Should I keep doing Reverse Hypers?
The formula is simple.
(Using all positive numbers)
Benefit-to-Deadlift/Impairment-to-Running * Desire-to-reach-Deadlift-Goal/Desire-to-advance-running
This gives me (using 1 as strong negative, 3 as neutral, 5 as strong benefit):
5/4 * 5/5 = 1.25*1 = 1.25
(Score greater than 1 would suggest continuing, 1 would be neutral, less than 1 would be a score suggesting quitting).
So the numbers say I should continue.
And I'm intrigued by two things:
1) I had NO IDEA my back was this weak. I just assumed it was stronger since I could pull 455.
2) In the long-term, a stronger back should be beneficial to running.
Despite using no weight, my back is so sore right now I don't think I'd be able to run more than two miles.
Should I keep doing Reverse Hypers?
The formula is simple.
(Using all positive numbers)
Benefit-to-Deadlift/Impairment-to-Running * Desire-to-reach-Deadlift-Goal/Desire-to-advance-running
This gives me (using 1 as strong negative, 3 as neutral, 5 as strong benefit):
5/4 * 5/5 = 1.25*1 = 1.25
(Score greater than 1 would suggest continuing, 1 would be neutral, less than 1 would be a score suggesting quitting).
So the numbers say I should continue.
And I'm intrigued by two things:
1) I had NO IDEA my back was this weak. I just assumed it was stronger since I could pull 455.
2) In the long-term, a stronger back should be beneficial to running.
Sunday, April 11, 2010
Day wrap up
Lifting Session:
Reverse Hyper: Did about 10 reps with no weight. Felt weird. Going to have to practice and get used to it.
BS 310 x 5s x 5r
Incline Bench 180 x 3s x 5r
Standing Bicep Curl 85 x 5s x 10r
All reps of all sets completed with good form. Glad to finish out the 85lbs the first time attempted.
Running:
Only ran about 2.5 miles. (To Firehouse and back).
Curbing distance down right now while increasing volume. Planning on two runs tomorrow, each of 2-3 miles.
Big Deal:
Registered for USMC marathon today. 202 days till the race. I ran about 2.6 miles tonight. All I have to do is increase my endurance by 900-1000% and I should be fine.
:)
Reverse Hyper: Did about 10 reps with no weight. Felt weird. Going to have to practice and get used to it.
BS 310 x 5s x 5r
Incline Bench 180 x 3s x 5r
Standing Bicep Curl 85 x 5s x 10r
All reps of all sets completed with good form. Glad to finish out the 85lbs the first time attempted.
Running:
Only ran about 2.5 miles. (To Firehouse and back).
Curbing distance down right now while increasing volume. Planning on two runs tomorrow, each of 2-3 miles.
Big Deal:
Registered for USMC marathon today. 202 days till the race. I ran about 2.6 miles tonight. All I have to do is increase my endurance by 900-1000% and I should be fine.
:)
Saturday, April 10, 2010
Changes I'm introducing starting tomorrow (11 April 2010)
1) starting tomorrow I'm switching to incline bench. (Lon Kilgore recommends this on CF journal right now).
2) starting tomorrow I'm introducing reverse hypers. (Will begin and end each lifting session with them).
3) going to be consuming at least one protein shake per day in addition to the sh*tload I usually eat
4) as soon as I'm up to 5 miles per day of running (will be within next 2 weeks), it's back to GOMAD. Will do 1/2 GOMAD until then.
2) starting tomorrow I'm introducing reverse hypers. (Will begin and end each lifting session with them).
3) going to be consuming at least one protein shake per day in addition to the sh*tload I usually eat
4) as soon as I'm up to 5 miles per day of running (will be within next 2 weeks), it's back to GOMAD. Will do 1/2 GOMAD until then.
Lon Kilgore article
Lon Kilgore had an excellent article up on the Crossfit Journal. (Subscription required).
One paragraph is especially relevant here, I'll cut and paste it below.
The paragraph makes me hopeful that my squat will have some carry-over to my emerging running ability.
That said, it works out nicely the other way around.
Apply all the energy into the weight work and move the
squats up 40 percent or more and there will be more
muscle to carry the athletes over those distances later
on in the spring. In fact, I’ve had success with football
players who listened to me and didn’t bother with any
form of running until just a month before summer
practices started. When an athlete is using 450-500 lb.
in the squat, he’s going to be able to run not only longer
but faster. All he has to do is get his cardiovascular
system fit, which can be done in a rather short period of
time. Then he’s good to go.
One paragraph is especially relevant here, I'll cut and paste it below.
The paragraph makes me hopeful that my squat will have some carry-over to my emerging running ability.
That said, it works out nicely the other way around.
Apply all the energy into the weight work and move the
squats up 40 percent or more and there will be more
muscle to carry the athletes over those distances later
on in the spring. In fact, I’ve had success with football
players who listened to me and didn’t bother with any
form of running until just a month before summer
practices started. When an athlete is using 450-500 lb.
in the squat, he’s going to be able to run not only longer
but faster. All he has to do is get his cardiovascular
system fit, which can be done in a rather short period of
time. Then he’s good to go.
Friday, April 9, 2010
Laying it out (clarified goal statement)
Just to keep mini-goals and strategic goals straight, I'm laying them out right here.
Major Goals (DEADLINE OCTOBER 31, 2010)
A) DEADLIFT 500 LBS
B) SUB 4 HOUR MARATHON
Minor Goals (DEADLINE JULY 31, 2010)
A) FIT INTO SIZE 34 LUCKY JEANS
B) 105/50 BLOOD PRESSURE
Major Goals (DEADLINE OCTOBER 31, 2010)
A) DEADLIFT 500 LBS
B) SUB 4 HOUR MARATHON
Minor Goals (DEADLINE JULY 31, 2010)
A) FIT INTO SIZE 34 LUCKY JEANS
B) 105/50 BLOOD PRESSURE
Unusual, but interdependent, Metrics and Mini Goals
"blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete's blood pressure"
-Crossfit Journal
I am advancing steadily toward my two strategic goals:
a) 500lb deadlift
b) sub 4 hour marathon
Mini goals along the way provide both a close target and a way to feel accomplished in the near term.
My two mini goals (deadline August) will be:
a) to shrink waist to the point where I can fit into size 34 lucky jeans
b) to lower my blood pressure to 105/55
Both goals are best met by dropping bodyfat. Contrary to long held opinion, it has been discovered that adipose tissue is not inactive. It's very active, especially in influencing cytokines, and factors into blood pressure.
More later.
-Crossfit Journal
I am advancing steadily toward my two strategic goals:
a) 500lb deadlift
b) sub 4 hour marathon
Mini goals along the way provide both a close target and a way to feel accomplished in the near term.
My two mini goals (deadline August) will be:
a) to shrink waist to the point where I can fit into size 34 lucky jeans
b) to lower my blood pressure to 105/55
Both goals are best met by dropping bodyfat. Contrary to long held opinion, it has been discovered that adipose tissue is not inactive. It's very active, especially in influencing cytokines, and factors into blood pressure.
More later.
Can a largely unfit person train to have a 300lb-bench/400lb-squat/500lb-deadlift while also going from a total-novice bad jogger into a sub-4-hour marathoner?
Most exercise types intuitively say no. The marathoners and weight lifters I know don't believe it's possible.
At the end of the day I don't care about the tally. I am going to accomplish these things. I just enjoy the mental exercise of plotting out some of the factors involved.
Reasons for:
1) Carry-over of angiogenesis and arteriogenesis
a) Arteriogenesis (widening of blood vessels) developed from lifting should allow for more efficient transport of fuel to muscles
b) Arteriogenesis (development of new fine blood vessels within muscle) developed from running should also enhance fuel circulation
Reasons against:
1) Adaptions for lifting big (carrying more mass, having wide legs) are a hindrance to running.
a) weight is a hindrance in that more weight is more taxing
b) size is a hindrance in that s greater size results in an increasingly less-than-optimal running physique/mechanics
2) Diet that satisfies endurance demands may not satisfy lifting demands. Not sure at moment what diet is optimal.
3) Even if it's muscle, more mass is a strain on the system. Less relative surface area resulting from more absolute mass = greater challenge staying cool.
4) Cannot simultaneously employ optimal lifting and running schedules. Lifting 3x week doesn't allow for recover from runs. Running 5-6 days/week doesn't allow for recovery for lifting. Forced to use a b*stardized system of lift 2x/week and run 3-4 times/week.
Most exercise types intuitively say no. The marathoners and weight lifters I know don't believe it's possible.
At the end of the day I don't care about the tally. I am going to accomplish these things. I just enjoy the mental exercise of plotting out some of the factors involved.
Reasons for:
1) Carry-over of angiogenesis and arteriogenesis
a) Arteriogenesis (widening of blood vessels) developed from lifting should allow for more efficient transport of fuel to muscles
b) Arteriogenesis (development of new fine blood vessels within muscle) developed from running should also enhance fuel circulation
Reasons against:
1) Adaptions for lifting big (carrying more mass, having wide legs) are a hindrance to running.
a) weight is a hindrance in that more weight is more taxing
b) size is a hindrance in that s greater size results in an increasingly less-than-optimal running physique/mechanics
2) Diet that satisfies endurance demands may not satisfy lifting demands. Not sure at moment what diet is optimal.
3) Even if it's muscle, more mass is a strain on the system. Less relative surface area resulting from more absolute mass = greater challenge staying cool.
4) Cannot simultaneously employ optimal lifting and running schedules. Lifting 3x week doesn't allow for recover from runs. Running 5-6 days/week doesn't allow for recovery for lifting. Forced to use a b*stardized system of lift 2x/week and run 3-4 times/week.
Nutrition and Purpose, in all seriousness
9:30am: wake up
9:55am - 10:30am: run a slow relaxed hilly 3.3 miles outside
11:30am: Eat 7 pieces of jalapeno pizza at Pizza Hut lunch buffet.
Is my poor diet the mark of a true athlete?
Seen in the context of my sloth and poor nutrition, it's obvious that the only motivation for my running is the enjoyment of running. This purity of purpose has to mean something, something big.
9:55am - 10:30am: run a slow relaxed hilly 3.3 miles outside
11:30am: Eat 7 pieces of jalapeno pizza at Pizza Hut lunch buffet.
Is my poor diet the mark of a true athlete?
Seen in the context of my sloth and poor nutrition, it's obvious that the only motivation for my running is the enjoyment of running. This purity of purpose has to mean something, something big.
3.3 MILES!
Ran a little further today.
That's the exciting part about being a novice. NEW RECORDS EVERY WORKOUT!
3.3 miles.
My legs were still a little sore from squatting and running 2 days ago, but the endorphins, the mood lift and the runners stitch are worth it.
Still think I'm track to pull 500 in the USAPL meet in 3 months.
That's the exciting part about being a novice. NEW RECORDS EVERY WORKOUT!
3.3 miles.
My legs were still a little sore from squatting and running 2 days ago, but the endorphins, the mood lift and the runners stitch are worth it.
Still think I'm track to pull 500 in the USAPL meet in 3 months.
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