H's log 2009

[holvoetn]

No dramatic soreness nor stiffness worthwhile to be mentioned from yesterday's session.
Will start to time this as of next week as well, below 13 minutes will be the gate to allow further increases (hey, I need to reposition myself to get to my chair for SOHP so I need a bit more time ).

Nice work H! Congrats on the PR's! Week 6 is good for PR's! So are 7, 8, and 9!!

I know, I already looked at the sheet for the next weeks. Probably not all of them will materialize this cycle but even half would already be great
Friday should bring some rep-PRs for squat (1x3 147.5kg, never done this before)

@james:
trying to get there. Since I need to add some cardio to get rid of some unwanted fat, I decided to add the Evil-8.
Mind you: 3x3 is done pretty quickly. I am still amazed how fast it goes myself.
Bench and BBRow parts take less then 10 minutes each including setup and performing the lifts, the squats are where most of the time goes into (I really use my time in between sets there).
The normal workout was done in a bit less then 50 minutes.

[LizzyLifts]

Hey H, great workout! I had to get my calculator out to verify your barbell row in lbs., amazing. Not sure what I envy more, all the beautiful PRs or the incredibly short workout times! 5x5 just seems to take me forever.

and thanks for the Evil 8 explanation over at Sandi's log...may have to try it!

[Vlad]

Great workout, congratz with a bunch of PRs! Looking forward to see many more PRs in the next 3 weeks.

[luco]

Grats on the PR's, H. Keep trucking!

[holvoetn]

Thanks lady and gentlemen

SL Adv Intensity Phase
Week6/Day2
Nov 19th, 2009

My wife had surgery on her right hand yesterday (carpal tunnel syndrome), she is now 2 weeks immobile which means I need to take a lot more chores for my account. Luckily our (step)daughters are helping where they can.
And to make it complete: our son woke up this night at about 01h30 complaining about a sore throat and a stuffed nose. So down daddy went to get a pain killer and a nose spray.
This morning he threw up after breakfast but he said he felt fine afterwards.
He went to school but an hour later he was already home again. Doc says it is stomach flu, it seems to be going around the area these days. Net result: 2 days at home PLUS (and that was a big one for him) he can not go on weekend with the boy scouts. He was so looking forward to go ...
Long story short: again lack of sleep
Anyhow ...

Tennis ball rolling for glutes

10 pushups
- SOHP
5x20kg
3x3 47.5kg

- Deadlift
5x60kg
5x100kg
3x140kg (all double overhand)
3x3 165kg (right, left, right underhand)

- PullUps
3x +2kg
3x +2kg
3x +4kg

And that's it. 37 minutes.
Advantage (or disadvantage so you want) with day 2 in the Intensity phase is that it is highly intense but very short due to the fact there are only 2 lifts and 1 assistance exercise. I am sweating just a tiny bit ...

[pagangoddess]

Sorry to hear about your son H. Hopefully he will feel better soon & you can get some sleep.

Good job on the workout! I admire your dedication.

[SUseb]

I did not know what evil-8 was, looked it up .. and wow that's pretty damn intense! Especialy if you've just finished your workout!

But evil-8 and complexes in general seem very interesting. I might try it next workout, I could lose a couple percentages of fat myself. :p

[adamr]

Got a bit going on there H! Wishing your wife and son speedy recoveries!

[muddy]

Solid workout, doubly so given all the other things going on right now!

[LizzyLifts]

I hope your wife and son all recover smoothly and quickly H....bet you are sure glad for that home gym now!

37 minutes

Stay well yourself!

[atypical1]

Here's to a speedy recovery for the H household. It sounds like you have your hands full indeed! Those are great lifts and that's an incredibly short workout. Man, I really dig that efficient use of your time.

james

[guru]

Yeah, it seems everything has landed in your lap at the same time. Kudos to you for continuing to work out.

Nice deadlifts.

[holvoetn]

Thanks all

[Mouse]

Best wishes to her indoors and the lad.

- Deadlift
5x60kg
5x100kg
3x140kg (all double overhand)
3x3 165kg (right, left, right underhand)

How you feeling about the 500lbs?

[holvoetn]

How you feeling about the 500lbs?

Funny you ask now. Yesterday evening I was reflecting how much harder these weights seem to be now whereas I know I already pulled singles on 180kg and 200kg.
Lack of sleep obviously has a play in it these days but even taking that out of the equation, I think I may pass on an attempt for 500lbs this year.
End of December I plan a week to test 1RM on Squat, Bench/Floor Press, Deadlift and OHP. I will see where I am then to write the plan of attack for each of those.
If all goes as planned I will definitely try 460 or even 470lbs (which would bring me real close to my 2.5xBW goal for this year).