Bluestreak's 2nd Training Log

[Vlad]

Hi Bluestreak,

I have followed your example and bought the I/O e-book. I can see that two of the exercises (push-up plus and push-up with rotation) look quite challenging, at least for me: my push-up strength is rather low. How do you find them? Do you also do 10 reps for these?

Vlad

[bluestreak]

Hi Bluestreak,

I have followed your example and bought the I/O e-book. I can see that two of the exercises (push-up plus and push-up with rotation) look quite challenging, at least for me: my push-up strength is rather low. How do you find them? Do you also do 10 reps for these?

Vlad

Push up plus isn't that bad. Push up with rotation is hard. I tend to lose my balance but I've got better already. Now that I've got the DVDs (arrived today, only took about a week! Very surprised as it's only the US postal service...) I see how exactly to do it. It's not as bad as I thought. Doing 10 reps is hard. Today I felt sore, was shaking slightly by the time I completed ALL the exercises. I/O was a good exercise in itself.

My push ups are quite weak as well. In general, I noticed I've got two problems with push ups:
* Initially getting off the ground, completing the first half of the lift upwards
* keeping my core solid/back straight

BTW, I don't think I ever mentioned but I've never been able to do dips since I started (as soon as I lean forward, I lose control) and, as you can imagine, inverted rows are brutal. I've been avoiding those as well due to time constraints.

The e-book is a great starter. I printed up all the pages with the exercises and did them all. But the DVD really clarifies a lot of things. What I'm currently doing, as I write this, is ripping the DVD and putting the content on my phone (Nokia N95) so I can go over the instruction for each exercise in the gym.

[Beppe]

Coupling I/O + M2 with the Max strength routine you'll follow is a great idea. You're caring about leaving nothing behind and you'll thank yourself for being wise when you'll compete. Thumbs up!

[bluestreak]

Wed, 25 Feb 09

Squats
1x5 @ 20 kg
1x5 @ 40 kg
5x5 @ 80 kg
* These felt great. Form felt fantastic, video looked really good

Bench Press
1x5 @ 20 kg
2x5 @ 40 kg
5/5/3 @ 60 kg
* Hell yeah! I am definetly doing better if I can do 60 kg! Pre-holiday, I struggled badly with the 50 kg range. I just know I will smash that record and get into the 70 kg range soon! Note that my PR is 62.5 kg 5x5
* I was practicing keeping that arch in my back today, as per the instructions on Inside-Out (see this article, which is the more succinct version)

Oops... forgot to do some cleans or invented rows... I blame it on the new gym bunny - very distracting

Push ups
8/2/4
* 8 is my new record! Video showed I was sagging a big in the core. It clicked - squeeze glutes

Reverse Crunches
12/3/-
* Lower back is still sore, right near the tail bone (coccyx) so decided to call it a day. I've experienced this type of lower pain before. I'll do some specific M2 exercises to get over it and take it easy over the weekend.

Tomorrow I'll go through all the M2 exercises briefly. There's this big guy, who only does bench (I've seen him bench 180 kg!!!!) and cycling. Nice guy. If he's there tomorrow, I'll ask him to give me a hand with my bench. Form doesn't quite feel perfect. Everything else is looking and feeling really solid. I'm very happy with that.

The I/O exercises are already making a big difference. I now need to do more M2 exercises. The current routine I'm doing is what Mehdi gave me long ago and I see some exercises can be found in I/O, some in M2, etc.

Coupling I/O + M2 with the Max strength routine you'll follow is a great idea. You're caring about leaving nothing behind and you'll thank yourself for being wise when you'll compete. Thumbs up!

I look forward to doing Max Strength. I desperately want to dive in, start lifting some heavy weights, but I'm trying to stick to my basic plan and get everytgh

[groundskeeperwillie]

video looked really good

Video Where is it man?!?!?! Don't leave us hangin on dude!

gkw

[Metalpetrucci88]

very nice bluestreak,

PR is 62.5kg? ha, you blast by that indeed. Congrats on the pushups as well glad to see that rehab/prehabbing the shoulder is helping with everything.

You are going through all the dynamic stretches in M2? how bout that supine leg whip (I believe that's what it's called...gotta look back) Those things are soooooo friggin hard last time I tried them. That's like the graduation exercise

Keep that train o' progress a rollin'

[bluestreak]

Friday, 27 Feb 09

Was sore yesterday, especially hamstrings and glutes. Did some foam roller and ball work during the evening, while watching TV.

Squats
1x5 @ 20 kg
1x5 @ 40 kg
1x5 @ 60 kg
5x5 @ 85 kg
* Looking over the videos from last time, my stance was a bit too wide. Narrowed it and focused on keeping my back up. Felt even better today.

OHP
1x5 @ 20 kg
5x5 @ 40 kg
* No dramas here, just did them nice and fast. I just know I will get 50 kg, if 40 kg feels like this

Deadlift
1x5 @ 60 kg
1x3 @ 100 kg
1x5 @ 120 kg
* Fun! Starting to get heavy but completely manageable. I think my lower back was rounding a bit.

Assisted chin ups
4/3/2

Reverse Crunch
12/8/9 - no counter-weight

Post workout all my aches and pain disappeared - I felt great.

I want to increase my core strength, to help minimize that forward lean on the squats and deadlifts. Even though I haven't done any direct core work in ages, the core exercises have improved my core strength. I'll keep doing the prone holds, reverse crunches, etc.

I've ordered my ab wheel, should have it soon. Looks like fun, in a sadistic type of way.

Funny how the lower back can flare up when it is tired after a w/out and then pushed into a position that really shouldn't do much damage. After a big DL session I have a hard time doing the dishes for some reason. It is just the wrong angle for my back when it's tired and I have to keep taking breaks. But on your little girl's wedding day you won't remember the back pain, you'll only remember the girl on the bike

'Bout time you got modded. This place just keeps getting better!

Nice to see I'm not the only one that gets the occasional lower back pain. And that you're human

Heavy deadlifts can wipe me out but the effect is delayed due to the euphoria of having conquered a big weight

As for my little girl, well put

You are going through all the dynamic stretches in M2? how bout that supine leg whip (I believe that's what it's called...gotta look back) Those things are soooooo friggin hard last time I tried them. That's like the graduation exercise

I didn't get a chance to go yesterday, so no M2 exercises My mother-in-law fell, split open her head and I had to escort her to the doctor's office. Part of her problem is her loss of and problems with her middle ear, so her balance is off. This reminds me to take good care of my hearing!

[Metalpetrucci88]

Ben,

Nice solid work yet again...Your progress is really great. Let me know what you think of the ab wheel. Everyone else seems to have one on the site haha, I think I'm going to have to join in on the fun. As you said "peer pressure!"

With the squats, I know your doing normal back squats, I'm still doing the box ones, but I have my stance pretty wide. Basically as wide as the space I have in the rack...lower back is starting to hurt at 195 pounds, not sure what the problem is as my back is straight. Maybe I'm leaning too far forward, have you ever experienced anything like this?

Big deadlift you have going, always envious of the monster deadlifts on here, keep it up!

I'm so sorry to hear about your mother-in-law...I hope everything is okay, that sounds like a nasty fall. Never thought about hearing loss and losing balance. I think I should stop playing guitar so loud through my amplifier...

[KIB]

Sorry to hear about your MIL, Ben. Hope she's getting better.

Those push-ups with rotations look great. Found a guy on YT doing them w/DBs. You using DBs yet?
Glad you ordered the ab-wheel. You want core work? You've got core work. I'd tell you to call me if you have any questions, but after your first day with the ab-wheel you won't be able to lift your arms to use a phone. :mr green:
Your bench is coming on strong, Ben. Thanks for the link. I've made some tweaks to my bench in that past few months that have really helped. Hope to get some more from that TN article.

Nice to see I'm not the only one that gets the occasional lower back pain. And that you're human.

Yes, that's right Earthling, completely human. There is no reason to suspect that there is anything non-human about me and the entities that I represent in this dimension. Please continue with your current system of beliefs.




While you still can.

[bluestreak]

Today was stats day. I do it about once a month. I also took photos but sorry, none will get posted. Instead I'll post a video of my lifts tomorrow.

Tape Measure
Note that the previous measurements I'm comparing to were from 04 Jan 09.
Neck: 41 cm (no change)
Chest: 101 cm (down 1 cm)
Waist: 100 (no change BUT I took this measurement during the evening, after a big supper)
Bicep: 37 cm (up 1 cm)
Thigh: 66 (down 0.5 cm)

Weight: 101.8 kg (03 Jan measurement was 100 kg, 13 Feb 09 it was 101.5 kg)
BF %: Unknown, probably 15% or less.

Considering that I haven't done much significant lifting over the last month, this is pretty good.

As per my plan, phase 1 is over and phase 2 begins. I'll be doing SL beginner tomorrow at weights close to my PR but still easily manageable for 2-3 sessions. I'll also be cranking up the calories as each day goes by (I need to start tracking it again).

I want to move to SL Advanced BUT not until I can do some chin ups, get my bench up to about 80 kg and squat 140 kg for at least 1x5, maybe more.

Tomorrow will be fun

[bluestreak]

Monday, 02 March 09

I forgot my camera today I really wanted to take some video, to check my form. Oh well.

Squats
1x5 @ 40 kg
1x5 @ 60 kg
1x3 @ 80 kg
5x5 @ 90 kg
* Bit harder then I'd like them to be. I'll progress by 2.5 kg from here

Bench
1x5 @ 20 kg
1x5 @ 40 kg
5x5 @ 60 kg
* YEAH!!! This felt great and I was able to crank them out relatively fast. Bring on 70 kg! I'm very happy with this, made my day
* I will progress by 2.5 kg from here on. 62.5 kg is my PR

Inv Row
5/3/2
* I suck at this. Feels very awkward and I couldn't touch the bar. I'm tempted to switch to cleans.

Push ups
3/2/0
* Arms felt like weak after the bench and inv row

Reverse Crunch
3x12

@KIB - No, just doing those push ups w/rotation without weight is hard enough for me. I tend to lose my balance. No sign of the ab wheel yet...

@Metal - Thanks mate. I look forward to catching up to your bench

[Metalpetrucci88]

Another solid workout Blue,

You're not very far off from that bench, I think you'll catch up quicker than you think I think I got some big catching up to you with your huge squat and deadlift

Why the change to inverted rows? change of muscles being worked, or just experimenting. Your cleans were going great. Keep it going strong man.

[amaeland]

Good to see you back on track, Bluestreak. Our numbers are quite close right now...I will enjoy it while I can

[KIB]

Big congrats on the bench, Ben. You're going to push through your old PR like it wasn't even there.
Heh, those Inv Rows are deceptive little fuggers, aren't they?
Even though they are a good exercise, I think a switch to cleans is more rewarding.

[Beppe]

Thumbs up for the bench, I look forward for when you'll compete!
How do you find going back to squats compared to box squats? I thought they would have been easier, but I was mistaken. Probably when taking off the box, to make sure I'm deep enough I go lower and lose tension in the hamstrings. I reintroduced box squats in warmup sets. Share your impressions when you tape yourself!