enigmas 2nd dual factor journal

[enigma4dub]

enigma's 2nd dual factor journal

this is my second attempt at a journal. the first one had an early demise when i would forget my log and try to just remember everything at the end of the week so that didnt work too well, but ive promised myself to be more diligent...
so in addition to the journal issue i made the predictable mistake of being overzealous setting my weights. however, my first run through did give me valuable reference point for my maxes and tolerance and it also produced some decent strength and hypertrophy gains.
i stalled out in week 8 of my first run so i took two weeks and did light weight speed work, addressed some week points and did some curls and extensions


week 1 monday
squat
bar 1x5
135 1x5
155 1x5
175 1x3
195 5x5

bench
bar 1x5
135x5
155x5
165x5
180x5
195x5 ------------- this was suppoused to be ramped to 215 oops.

row
barx5
135x5
145x5
155x5
165x5
170x5

comments: all in all very easy, although i did notice the volume a little after all the three rep sets i had been doing during the intensity phase followed by a 2 week deload. all good except that i was suppoused to ramp my bench to 215, must have just looked at the squat column.

 

[Guinness5.0]

Yeah I remeber thinking that the volume phase wore me out after running the intensity phase and deloading.

Keep up the journal - I can't imagine not using one. They're great for motivation.

 

[Madcow2]

Re: enigma's 2nd dual factor journal

week 1 monday
squat
bar 1x5
135 1x5
155 1x5
175 1x3
195 5x5

.

I'd cut this down further, especially as you move up in weights. Go ahead and do a couple sets with the bar, a set of 5 at 135 or whatever, but make more of a use of doubles and even some singles if need be. All you are looking to do is safely get to target (195 in this case) and be ready to nail your 5x5 with it. It's not a massive deal at this point and I don't know how you'd have it look later but I figured I'd mention it now rather than hold off and find out it really is a problem later.

 

[enigma4dub]

week 2
wednesday

squat
150 5x5
deadlift
250 5x5
push press
140 5x5
pull ups
bw 5x5

comments: again weights went up real easy but my conditioning seems awful. huffing and puffing way too much. i wasnt resting very much in between sets because the weights are so light and because i was in a hurry to watch the rose bowl

 

[enigma4dub]

week1
friday

squat
135x5
155x5
175x5
195x5
210x5

bench
210 5x5

row
160 5x5

comments: no problem short rest between sets. and conditoning was less of an issue today. also did a few sets for arms.

 

[enigma4dub]

also i seem to be experiencing some soreness in my lower left leg. it feels really tight after squats. i wonder if anyone else has experienced any extra sorness in your calf area following squats? if so do you think it was a technique issue? i seem to have a litle bit of an issue staying back and balancing the drive equally between left and right legs.

 

[enigma4dub]

week 2
wednesday.

missed mondays workout because of a pretty bad head cold. thought it was wise to feel better before hittin the weights.
anyone have any thoughts on extending the volume because of this missed day? i chose to keep my jumps small this week. i was suppoused to be at 90% of my maxes but i did minimal jumps from week 1.
after the good discussion yesterday regarding straight leg/rdl i chose to sub traditional deads for these. really liked doing them and will use them for the duration of this training cycle.

squat
160 5x5

romanian dl
225 5x5
these were pretty much down to the top of my shoes. i had a buddy of mine check my form and he says i maintain my arch through out .... so i guess thats my range of motion.

push press
145 5x5

pullups
bw 5x5
comments: overall all weights went up easy. i think im going to really take a liking to these rdl's. progression through these first few work outs is a bit of a cluster fuck, with missing a day and subbing an excercise. but adjusting on the fly is the name of the game

 

[Phaded]

what does maintain my arch throughout mean..

 

[enigma4dub]

what does maintain my arch throughout mean..

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"the "object" of an RDL should be to not change the knee angle significantly during the lift, and to keep the lower back absolutely tight with no loss of arch. some people can go down further than others and keep these things right. Nicu could go all the way to the floor. i coach some guys who can do this, i also coach some who can only go slightly below the knees. go as far down as you can without having round the back or bend the knees past the minumal amount they are bent at the very start of the movement. if you are more flexible, youll end up going further down."

thats a quote from glenn on our discussion yesterday reagarding rdl's.

 

[Jim Ouini]

romanian dl
225 5x5
these were pretty much down to the top of my shoes. i had a buddy of mine check my form and he says i maintain my arch through out .... so i guess thats my range of motion.

push press
145 5x5

Nice work, you're pretty flexible to get the bar down that low and keep your arch. I like to drag the bar down my legs on these but that's just me.

Your PP is looking good too (or I'm way behind on mine )