Muddy's Training Log

[atypical1]

Those are really solid lifts! Nice to see someone tall putting up the weight in squats as we're not really built for that at all.

Out of curiosity, why T-bar rows instead of BB rows?

james

[LiftingNerd]

You can use more weight.

[muddy]

Tues 7/14 - Vol LB

Squat: 5x45, 5x95, 5x135, 3x185, 3x225, 3x275, 1x315, 1x365, @385: 4,3,3,3,3,2,2; 10x225
Deadlift: 1x10x315
Good morning: 3x6x135
Barbell Russian Twist: 3x6x55

Obviously I didn't nail 5x5@385. I felt a little tired to start, so maybe I need to start cutting out some assist stuff, especially on the intensity LB day, and maybe occasionally throw in an extra rest day between (micro)cycles. Plus, I knew this constant 10lb increase-each-week tear I had been on couldn't go on forever-- it's just not realistic. On the positive side, I did do 2 extra sets to total 20 reps at 385, and then I made up the remaining volume with a set of 10 at 225. I find the small mental victories like that really help dissipate the negative energy of missing the target. I think I've a pretty good shot of getting this next time and moving closer to the interim goal of 5x5x405 (which should put me in range of a 1RM of 455 - one step closer to 5 wheels).

@James: Thanks! I'm determined to get my squat up into the 500s on behalf of tall people everywhere. My experience so far with the t-bar rows is as LN said. Also, it seems like it hits a slightly different area in my back, probably due to the grip, so I guess that's good for variety. Honestly, I don't really know-- I just thought I'd try them and see what I see. I keep a list posted in the gym of 15-20 upper body assist exercises, 15-20 lower body assists, and 15 or so core exercises, and I rotate around every few weeks. So I'm sure the pendlay rows and such will rotate back in eventually.

[muddy]

Thurs 7/16 - Vol UB

Bench: LNW, 5x45, 5x95, 5x135, 3x185, 3x225; @260: 5, 4, 4
Pullup: 10,8,8
Dips: 3x10xBW
T-Bar Rows: 3x5x225, 1x12x135
Dumbbell Bench: 3x6x100
BB Russian Twist: 3x6x60

Same old crap with the bench; the Zeno's paradox of shoulder recovery continues. Ever closer, not ever 100%. 3x5x260 should be no problem next time though, and that's one more notch back up.

I made a mistake in both my paper log and hence here: the t-bar rows were 205 last time, not 225. No idea why I wrote that down that way. I don't count the bar weight on those, just the plates on the bar.

[LiftingNerd]

Just an idea (as this is what I do for shoulders), before you bench take 10lbs dumb bells and and 15 reps each of side raises, rear delt raises, and front raises to to get blood circulating to your shoulders. Also, ease up on the db benching. Choose a weight you can do 10-15 reps of and use that with full range of motion for the stretch. Heavy db benching is just going to eat up your shoulders.

[muddy]

Sat 7/18 - Int LB

Max effort DL: 3x245, 3x335, 1x425, 3x0x500 (fail)
Dynamic effort box squats: 5x45, 5x95, 5x135, 3x185, 3x225, 12x2x275
Dynamic effort DL: 12x1x335
Reverse hyper: 3x16x320
Glute-ham situps: 3x12xBW

I tried a ME DL just to see how much carry-over there is from the advances in the squats, given I've been going a little easy on DLs. From this single data point, it would seem not much. The bar would break off the ground, but I couldn't get it to the knees. One effort without belt, next two with-- same result. I do expect to pull this by Oct though.

DE BSQs felt very good - good pop coming up, and my wife/training partner said I was keeping the shins vertical or behind. 30 second rests between sets on these and the DE DLs.

I'm feeling a little beat up overall. I'll probably take 1-2 extra rest days after the next workout (Int UB) to see if that does the trick.

@LiftingNerd: The heavy DB benches are pretty new in the routine. I have started doing the 10lb raises as you suggested earlier - that's been helpful. It also really highlights what part of the shoulder is really struggling. I'll give what you say a go on the DBBPs and see how that works out. Thanks!

[guru]

The bar would break off the ground, but I couldn't get it to the knees. One effort without belt, next two with-- same result. I do expect to pull this by Oct though.

If you could lift it up to the knees, you would be pulling it quite sooner than October.

Good squats.

[biomknx]

impressive lifts. i will be interested in seeing how you progress since i intend to move on to the texas method sometime in the future. i have quite a ways to go before i even start thinking about putting up your kind of numbers!

[muddy]

Tues 7/21 - Int UB

Dynamic effort bench: 5x45, 5x95, 5x135, 5x185, 3x225, 8x3x185 + blue bands
Pull ups: 3x8
Dips: 10, 10, 6
DB Rows: 3x5x110
T-Bar Rows: 3x20x90
DB Bench: 3 sets @ 60: 16, 16, 12
Ab rollouts: 3x10

I'm fighting a cold and really tired, but got through today. Probably won't start the next cycle until Fri or even Sat to give myself a bit of a rest. Going back through my log, I see I've not taken a week off since Feb. We're going to take a vacation in a few weeks, so I think I'll just get to that and use the vacation as a more extended rest/recovery time.

Time to start pushing myself more on the dips and pullups - they're starting to feel a little too stagnant and perfunctory.

@guru: Well, we'll see! I have been mulling over what to do to get both the squat and dl into the 500s before the year is through. After this vacation coming up, I think I'll attack that in earnest.

@biomknx: Thanks! I may not be the most sterling example of the TM, as I tend to mess with the program a bit (for better or worse). Given you put 80lbs on your squat in a month, I'd wager you'll start hitting some major lift milestones in no time.

[guru]

Decent workout in spite of the cold. If you've not taken a break since Feb, you deserve one.

When is the vacation coming up?

[atypical1]

Damn, everyone is sick now. Get well soon.

james

[zizzy80]

Hope you get well soon. Amazing thing that you still pulled the workouts off when you are sick.

[muddy]

Sat 7/25

ME Squat: 5x45, 5x95, 5x135, 3x185, 3x225, 3x275, 3x315, 1x365, 1x405, 1x445 (PR)
ME Deadlift: 2x245, 2x355, 1x445, 2x0x485 (fail) <-- both very close and annoying
DE Box squats: 8x3x185+70lbs chains total (2 1/2" + 1 1/4" hanger chain each side)
Farmer's walk: 3 trips x 70 meters x 140lbs/hand
Dimel deadlifts: 2x20x185

The squat PR was "leftovers" from before; I think I had already done the work for this prior to the last PR. The deadlift... man... very irritating. I am sure (or as sure as one can be) I could have pulled my previous PR of 475 today, and I suspect if I hit it fresh before anything else, I should be able to show 485 or even 490 without any more real work. I'll have to try that before vacation and see, just to see if I am reading myself right. The dynamic squats were light, but the explosiveness is a great way to blow off irritation after a missed lift-- very medieval and all with the chains banging against the cage admid the grunts.

@guru: We'll probably leave Aug 5th, and take maybe 1.5 weeks or so. Between now and then I think I'm going to go mainly dynamic effort stuff, skills work, and maybe some crossfit metcons. I've been stewing on how to more directly work the deadlift, and when I get back, it's all out to push both squat and dl into the 500s-- woo!

@atypical, zizzy80: I dunno what happened -- just woke up totally out of energy with that feeling a cold was coming on. I slugged through 2-3 days of zero energy, and then poof, gone. *shrug* I don't hardly ever get sick-- maybe that's my version of sick? I dunno...

[atypical1]

Great work. Those are two big lifts in one day and I'm very, very impressed indeed!

james

[guru]

Congrats on the squat PR, and ouch - so close on the deadlifts. Well done though, trying twice.

I've been stewing on how to more directly work the deadlift, and when I get back, it's all out to push both squat and dl into the 500s-- woo!

You will. Good luck. Enjoy the vacation.