Destroy:Erase:Improve -- PBs Training Journal

[Protobuilder]

LoL @ the 7 minute miles. I will try to hold myself back . . . seriously. I figure I can do two 2-mile jogs during the week and be safe. If it cuts into "leg day," I'll back off. No worries.

My next BACK squat workout is Saturday (pyramid to 1x5). I've just started week 2 of my loading phase. Last week was 80% so was pretty "easy" (although you may remember I gassed my lower body w/ yard work so skipped the Mon. 5x5 squats), and the week before that (2 weeks ago) was my deload week so it was very easy (kept intensity high, but slashed volume & frequency). This week is 85-90% of previous PRs. I'm just surprised (disappointed) that my first 5x5 on back squat wasn't "easy." I was hoping I'd get a supercompensation effect . . . we'll see what I feel like next Tuesday when I try 5x5@175. Everything else feels good & strong, just leg strength seems to be lagging.

 

[Protobuilder]

Well waddya' know? I do more than just troll EF . . . I also WORKOUT!

Volume Week 2 (90%), Thurs. (workout 2)

Push Press

3x5x130
10x95 (backoff, semi-strict)
9x95 (ditto)

Front Squat // Chins

5x5x117.5 (90%) (ready to match old PR in week 3) // 4x8x5lbs (chins . . . duh, easy)

Deads // Skulls

warmups // 8x75, 6x90, 5x90, 12x75 (superset w/ DL warmups)
5x235 (90%)
3/2/1/3/2/1x235 (DL ladder, adding a bit of volume b/c 1 set at 235 felt dumb)

hanging knee raises
. .. blah, blah, blah

Ready for old PRs next week! Feeling pretty good. Next week, I start a new job and my time may get F'd. These workouts are taking a bit too long, and I can see maybe having to cut down to 2 movements per session . . . by the time I do 5 sets of push press, 5 sets of front squats, and 5 sets of DL's, I'm pushing an hour.

 

[BiggT]

2 movements plus abs and a few sets of fluff works out nice. I find with 3 movements, especially when 1 is DL, I am in there over 2 hours. I just do more backoff sets for the 2 main lifts (except deads.....backoff DL sets are bad news, lol)

 

[Protobuilder]

If worse comes to worse, I'll do squats + chins one day, then DL + bench the next, and hammer other stuff on the weekends as time allows.

 

[Protobuilder]

Volume Week 2 (90%), Sat. (workout 3)

Squats

warmups
5x175 (90% 5RM)
3/2/1 x 175 (adding some volume)
10x125 (backoff)
8x125 (backoff)

Bench // Rows

warmups
5x5x155 // 5x5x160
8 lockouts on last rep // 15x125 (backoff)

Took a little longer than expected. I'll throw in some fun stuff tomorrow AM (arms, shrugs, OH supports).

I think I'm going to start playing this stuff by ear a bit more. I'm still using a 5x5 base, but I think I'm gonna' see if I can't bury myself every 3-4 weeks, then back off for a week, maybe test maxes, and repeat. Nothing new, but I'm relying less on a hard and fast formula and see if I don't know my body well enough at this point to make adjustments on the fly. Also, the flexibility will help w/ my new job, stressors, etc. Part of the "plan" involves worrying less about a strict 'set/rep' scheme and just trying to get in more reps at heavier weights, adding weight as often as possible. If i'm feeling good, I'll throw in a heavy ladder or two. If i'm feeling beat, I'll run a few sets of 10 instead . . . just adjusting on the fly more than freaking out when my template goes bust.

 

[Protobuilder]

Volume Week 2 (90%), Sun. (workout 4)

Front squats

2x10x95 (active recovery)

OH Supports

95, 115, 135, 155, 2x175 (focusing on stabilizing the body as a unit)

BB Curlzz

10x65
8x85
5x85
10x65

Shrugs // Skullzz

2x10x305 // 4x10x75

 

[Protobuilder]

I know both of you are waiting w/ baited breath for my latest workout . . . wait no more:

Volume Week 3 (100%), Tues. (workout 1)

Squats

5x5x162.5 (+17.5 lbs; roughly 92% previous max; difficult but ready to match old PR next week)
12x115 (backoff)
12x115 (+2 reps)

Pullups (ss w/ squats above)

5xBW
5 sets of 6x10 (easy)
5x25 (shits & giggles . . . still pretty easy)

Flat Bench

meh . . . a disaster. nothing to see here, move along . . . After working low incline, I'm still not back to my old bench weight and not ready for 5 pounds less than my old PR . . . and shoulders still tired from overhead supports on Sunday (that's my excuse).

To whom it may concern: overhead supports are the bomb apparently. I shit you not, my shoulders actually look bigger just from doing them for the past 2-3 weeks. I'm not kidding. And that never happens. I can feel muscle soreness right down to the very tip of teh medial head, where it meets the humerus. Next time someone asks how to "put a cap" on their delt, I'm going to recommend overhead supports. They fry the whole delt, hit the traps a bit, and work teh core too boot. They are t3h w1n!

 

[BiggT]

thats normal that the flat bench is in the shitter after not doing them in a while....it always happens to me.....the benefit is that you'll be able to ramp it to a PR after you regain your groove for the lift.

I'll shoot you a PM tomorrow or the next day regarding my school situation

 

[Protobuilder]

Cool. I've got some shit going on on my side too that you might find interesting . . . . or not.

 

[Protobuilder]

Volume Week 3 (100%) Sat. (workout 3) (had to skip 2)

Squats

warmups
5x190 (old PR)
10x125 (b.o.) (+10)
10x125 (b.o.)

Bench

3x5x160
4x155 (damn; apparently I still suck at bench)

Rows

5x170 (some English here)
12x135 (b.o.)

Deads (done about 3 hours later)

5x260 (10 away from matching old PR)
3/2/1/3/2/1 x 260 (still F'ing w/ the ladders for volume . . .not really sure if this is smart/helpful etc.)
8x225 (b.o.)

Hanging knee raises

3x8xBW (ugh)

Notes: I'm considering officially hating bench. It's the only lift I sit down for. It fries my front delts mainly. I need to really make small jumps w/ it. I probably need to also drop the 5x5 w/ it and just run the 1x5 and then 1x3 pyramids. I don't know that the volume is doing much. Or maybe it is. Fuck. Bench sucks.

Note # 2: Can anyone justify VH1 putting Pearl Jam and The Clash in front of Judas Priest AND Iron Maiden on their "best 100 hard rock bands"? Are you fuckng kidding me? What's this world coming to . . .