muddy's Training Log

[muddy]

Thurs 9/3 - DE LB

DE Box squats: 6x45, 6x95, 6x135, 3x185, 1x225, 10x2x245, 1x275, 1x315, 1x355
DE DL: 10x1x275
SLDL: 3x6x305
2H KB Swings: 3x15x70
Ab Wheel: 3x8xBW

[pagangoddess]

Just curious Muddy, why the single box squats after the 10x2?

[guru]

Just curious Muddy, why the single box squats after the 10x2?

and I want to add - Did the singles, especially the 355 feel sufficiently dynamic?

[muddy]

@PG, guru: I did the singles for a couple of reasons. The first was similar to the squats in the 9/1 workout-- confidence after all the squat form trouble. Also, I wanted to ensure that there were no form issues with a heavier box squat. In the past, I've tended to only use box squats for DE work, and so I wanted to get a feel for something heavier on the box. Last reason is that I want to go back to the westside program starting Sunday, which is what I did in Feb-June of this year. This workout and Saturday's is basically a bridge to starting properly on Sunday. Before, westside really agreed with me, and I think I've got the "try something new for the sake of it" yayas out of my system for now. When I did it before, I made some modifications to it. This time around, I want to try it a little more by the book and see how it goes. One of the suggestions they make on DE day that I never followed before were heavier singles or doubles on the box squats after finishing the dynamic sets. (Check out the EFS basic training book, page 114 for example.) Surprisingly, they did go up OK in terms of barspeed, though the 355 felt a lot heavier off the box than free squatting, without that stretch reflex.

[muddy]

Sat 9/5 - DE UB

DE BP: 5x45, 5x95, 5x135, 2x155, 9x3x175 (3 narrow, 3 medium, 3 wide)
Pullups: 8,8,8
Pullup negatives: 3x5
Front DB Raise: 3x10
Side DB Raise: 3x10
Rear DB Raise: 3x10
Ring pushups: 10

[muddy]

Sun 9/6 - Cycle 1, Day 1: ME LB

Rack pulls (below knee): 5x135, 5x185, 5x225, 5x275, 5x315, 5x365, 5x405, 3x455, 8x405
GHR: 3x12xBW, 3x8xBW
RH: 3x15x270
AbWheel: 5x12xBW

[muddy]

Tues 9/8 - Cycle 1, Day 2: ME UB

Narrow grip floor press w/ 2s pause @ bottom: 2x5x45, 2x5x95, 5x135, 5x165, 5x195, 5x225, 3x245, 1x265, 3x225 (last set a form check)
Pullups: 9,8,6,4,3,3
Pullup negatives: 3x5
Dips: 5x5xBW+22
DB rows: 3x8x100
DBBP: 3x20x50

Very tired of having weak tris - War on Tris hereby declared. Hopefully it will go as smashingly as our Wars on Drugs and Terror and make the object of war -- in this case my triceps -- more powerful than ever before.

[sgi4950]

War on Tris - I like it and look forward to the updates.

[muddy]

Thurs 9/10 - Cycle 1, Day 3 : DE LB

DE Box Squats: 5x45, 5x95, 5x135, 5x185, 3x225, 10x2x275
DE DL: 10x1x300
Jump squats: 3x10x45
GM (arched): 3x8x145
SLDL: 3x8x295

[atypical1]

How long do you wait between each of your reps on DL singles?

james

[muddy]

Hey James, I'm kinda ridiculous about timing- I time everything. I wear a sports watch with a split button that's easy to hit after finishing a rep/set, to measure the rest between and the overall time it takes for the whole set or set of sets or whatever. I don't know how anyone else does it, but I found if I didn't do this, my rest periods would vary just to wildly. Anyway, the program calls for 30s-60s of rest, but I take about 30s between the DLs and 45s between the squat DE. I give myself about 1-2m between sets of assist work. I'll take a lot longer between, say, sets of max effort squats (maybe up to 7 minutes in extreme cases, but usually 3-5). How do you usually do it?

[atypical1]

I'm not as strict now on my rest periods but I used to give myself 2 minutes between sets and would use the wall clock to time them. I'm lucky in that both the squat rack and the power rack are under a clock. I used to use a stopwatch though but it became a pain to carry my log, stopwatch, towel, water, etc.

james

[muddy]

Sat 9/12 - Cycle 1, Day 4 : DE UB

DE BP: 5x45, 5x95, 5x135, 2x155, 12x3x180 (4 narrow, 4 medium, 4 wide)
Pullups: 11,9,8
Pullup negatives: 4x6
Dips: 5x6x(BW+30lb)
DB Rows: 3x5x110
DB OHP: 3x12x35
Rear DB Raise: 3x12x20

[guru]

Hey muddy, seems like you've got into a nice groove with the westside routine. War on the Tris huh? I may need to do that sometime in the future. Right now I may have to wage a war on my lats.

I time the rests too, since I've noticed that I might end up under-resting and spoiling my next set. Great workouts, as usual.

[muddy]

Sun 9/13 - Cycle 2, Day 1 : ME LB

Rack pull below knee: 5x135, 5x225, 5x315, 5x405, 3x495, 1x525 (PR), 10x405
BB shrugs: 2x12x225, 12x315, 8x405, 3x20x135
GHR: 3x12xBW, 1x10xBW, 2x8xBW
RH: 5x15x360
Ab wheel: 3x8xBW
Side bends: 3x5x120

@guru: yeah, things seem to be clicking. i feel like i'm back on track to hit those year end goals. i'll have to check in on your log to see what you're doing for lats-- it's been busy lately and i've not had as much time to keep up on what folks are up to.