muddy's Training Log

[atypical1]

Congrats on the PR! That's some decent weight there.

What are "RH's"?

james

[muddy]

RH = reverse hypers. The RH bench I use has straps only, and not the foot rollers. They're a strange experience the first time I did them - felt very funky on the back, but in a good way.

[muddy]

Mon 9/14 - light recovery

RH: 2x15x90 3x15x180 (was in the gym checking wife's squat form, so why not...)

[muddy]

Tues 9/15 - Cycle 2, Day 2 : ME UB

DBBP: LN warmup, 5x70, 3x3x110, 90:10,9,8
Pullup: 9,8,7
OHP: 5x95, 5x135, 3x3x155
DB Row: 3x16x60
Push press: 3x10x135

[muddy]

Thurs 9/17 - Cycle 2, Day 3 : DE LB

DE BSQ: 6x45, 5x95, 6x135, 3x185, 2x230, 12x2x280
DE DL: 12x1x315
Jump SQ: 3x8x53
GM: 3x10x155
SLDL: 3x8x315

Barspeed was much better than in cycle 1. I think I'll test 1RM during cycles 8 and 16, which barring any interruption should be the weeks of 10/25 and 12/20.

[muddy]

Fri 9/8 - In-the-gym-with-wife-so-might-as-well-do-something Day

Sledgehammer strikes: 100 (50 each hand)
Farmer's walk: 3 trips x 70m/trip w/ one turn x 140lb/hand

[guru]

Sledgehammer strikes: 100 (50 each hand)

Where? Do you have something for striking them on? or do you start damaging your gym right away?

[muddy]

Sat 9/19 - Cycle 2, Day 4 : DE UB

DE BP: 3x45, 3x95, 3x135, 12x3x185 (4 narrow, 4 medium, 4 wide) - v good barspeed
Pullups: 11, 9, 7
Dips: BW+40lbs of 5,5,5,5,4 (argh!)
DB Rows: 3x8x120
DB OHP: 3x10x40

@guru: I had some scrap wood around, so I made something similar to what's in this video. (A local tire shop was happy to give me a used tire free which is about the same size as in the video.) The base of mine isn't nearly as large as in that video, and as a result the tire can jump around a little with the base in tow if you don't strike it head-on from overhead. I gotta fix that...

[muddy]

Sun 9/20 - Cycle 3, Day 1 : ME LB

ME SQ: 5x45, 5x95, 3x135, 3x185, 2x225, 2x275, 1x315, 1x365, 1x405, 1x455 (PR)
5 supersets w/ 90s rest between of:
- Rack pull below knee: 5x405
- BB Shrug: 6x405
- Arched back GMs: 8x165

The supersets were a spur of the moment experiment. I think I may adopt the assist work from the Coan deadlift program for ME LB days for awhile and see how that goes. And yeah, I was supposed to try a max triple at 405 or 415 on the squat today, and not a 1RM until next week. I need to learn to listen to myself, at least sometimes.

[pagangoddess]

Nice job Muddy. That's a nice squat PR!

[guru]

Nice PR muddy. So you've arrived a week early. Is the weight consistent with what you would have expected next week?

[muddy]

@pg, guru - thanks! As for what I expected (well, hoped for, really), I think it's probably ballpark. The goal is to put up 495 by Dec 20th. Starting from cycle 1, that gives 15 weeks (cycles) until the 16th week, test week. Not that it probably works this way (and I have no idea how it might otherwise work), this would mean I need to average about 3.33 lbs/week gains in the squat. So, third cycle in, went +10lb... so far, seemingly so good. I'm beginning to wonder whether I can also increase the DL at a sufficient pace to hit 535 by year's end. I'll need about the same rate of increase, but the carry-over between the two is not 100%. I've been able in the past to increase the squat and the dl didn't budge, or the other way around. (And then there's the benching goal...) Oh well, should be interesting to see if it is possible.

[atypical1]

Great job on the PR. 495 is a nice goal indeed and it's that magical 5 plates!

james

[muddy]

Tues 9/22 - Cycle 3, Day 2 ME UB

Floor press (close grip, 2s pause at bottom): 5x45, 5x95, 5x135, 3x185, 3x225, 1x250 1x275 (PR), 0x285 (fail due to form), 3x8x185
Pullups: 11,10,9,8,10,9
Dips: BW+45lbs of 6,6,6,6,4
DB Rows: 3x16x100
DB OHP: 30lb/hand of 18,16,14

Floor press form failure on 285 was my butt coming way off the floor. I'm still getting the hang of this lift. I find it a lot more challenging than a regular bench. By the 5th set of dips, I was spent. I couldn't even try for a 6th set within my rest period (2 mins); body said no way. I did have a nice Ghost of Christmas Past look going, all draped in chains and 2.5lb plates to tally up the 45lbs.

[guru]

Another PR. It looks you're onto something.

Never done floor presses, but I suppose it's much easier for the butt to come off the floor on these than the bench.

2.5 lb plates to tally up 45? 18 of them? Why not use a single 45 lb one?