Results matching “log”

PreachingAs with nearly everyone else who read the Charles Poliquin article 'Achieving Structural Balance' that Alberto linked to recently, I was forced to find out my own current stats. As I rarely do the exercises listed (apart from the weighted chin-ups and the occasional close-grip bench) I decided to devote tonight's workout to finding out a few near-maxes.

The results :

Bench press (close grip) 10@20/44, 5@30/66, 5@40/88, 5@50/110, 3@60/132, 3@65/143, 3@70/154, 2@75/165
My usual grip is a little over 15", so I moved it in a bit for this workout. Felt pretty good - might keep the narrower grip.

Bench press (incline - 45deg) 5@40/88, 2@50/110
Target: 62.25/137
Haven't done this for months, and the last couple of times were only at a 15 degree angle. Looks like time to start working those shoulders nice and heavy.

Behind-the-Neck press 10@20/44, 5@30/66
Target: 48/106
Yep, definitely time to work those shoulders.

Preacher curl 10@20/44, 5@30/66, 2@40/88
Target: 34.5/76
Not bad, although I would like to get past 2 reps.

Reverse curl 5@20/44, 1@30/66
Target: 22.5/50
Another pass.

External rotation 5@6.5/14
Target: 6.75/15
Think I'll have to try a few of these when I'm fresh. Even so, I wasn't going to get all that much heavier.

Overall it looks as though shoulders are my weakness (at least according to this article). Expect to see a lot more shoulder hammering in future workouts.

John's recent shoulder/triceps workout not only reminded me that I haven't done an awful lot of shoulder work lately, but also persuaded me to put it up front. Having waited until 21:30 for it to cool down a bit (yet another warm day here) it was time for a bit of pressing.

Seated shoulder press 20@20kg/44lb, 5@30kg/66lb, 5@40kg/88lb, 5@45kg99lb
Rear barbell raise (I'm sure there's a proper name for it - raising the bar with straight arms behind the back, a bit like a rear delt flye) 4x10@20kg/44lb
Floor press (close-grip, 1s pause) 8x3@60kg/132lb
One-handed rack pull (my flatmate was doing them, couldn't resist doing a few quick sets) 5@50kg/110lb, 5@60kg/132lb, 4@70kg/154lb (R) 2@70kg/154lb (L)

John's recent shoulder/triceps workout not only reminded me that I haven't done an awful lot of shoulder work lately, but also persuaded me to put it up front. Having waited until 21:30 for it to cool down a bit (yet another warm day here) it was time for a bit of pressing.

Seated shoulder press 20@20kg/44lb, 5@30kg/66lb, 5@40kg/88lb, 5@45kg99lb
Rear barbell raise (I'm sure there's a proper name for it - raising the bar with straight arms behind the back, a bit like a rear delt flye) 4×10@20kg/44lb
Floor press (close-grip, 1s pause) 8×3@60kg/132lb
One-handed rack pull (my flatmate was doing them, couldn't resist doing a few quick sets) 5@50kg/110lb, 5@60kg/132lb, 4@70kg/154lb ® 2@70kg/154lb (L)

Overloading - SttB Articles

Oh wellI read Rick's post mentioning overloading just after finishing my last ME BENCH workout, and decided to give it a run this week. I also planned to increase the volume in my bench workouts - something that's been gradually waning recently. At least it feels that way after taking a 3-week break.

Gorilla chin 2x10@bw
Bench press (close grip) 2x10@40kg, 8x3@60kg
Overload 3x10sec@100kg (arms shaking like mad by the last set, so I guess the weight's about right)
Lockout 2x5@80kg (had planned on doing 4 sets, but that wasn't about to happen)
Dip 4x10@bw
Shrug (with bar hold at end of each set) 4x10@120kg

NB : Got a touch overcaffeinated just before the workout, and let me say that coffee-coloured lasagne vomit is not what you want to see midway through bench sets.

Overloading - Test articles

Oh wellI read Rick's post mentioning overloading just after finishing my last ME BENCH workout, and decided to give it a run this week. I also planned to increase the volume in my bench workouts - something that's been gradually waning recently. At least it feels that way after taking a 3-week break.

Gorilla chin 2×10@bw
Bench press (close grip) 2×10@40kg, 8×3@60kg
Overload 3×10sec@100kg (arms shaking like mad by the last set, so I guess the weight's about right)
Lockout 2×5@80kg (had planned on doing 4 sets, but that wasn't about to happen)
Dip 4×10@bw
Shrug (with bar hold at end of each set) 4×10@120kg

NB : Got a touch overcaffeinated just before the workout, and let me say that coffee-coloured lasagne vomit is not what you want to see midway through bench sets.

A Little Straighter - SttB Articles

Not there yet...After a hard drive in my PC decided to crash yesterday, I elected to move the scheduled squat workout to this morning. Until I managed to recover most of the data from it I wasn't exactly in the best frame of mind.

There's nothing like the faint smell of success (at least I got the important stuff back) to put you in the mood for squatting, and after a couple of warmup sets of band pull-throughs I was ready to go.

Intent on doing something about my painfully poor form, I've put together the following routine (thanks Alberto for the box squat cycles and the Nyman idea) :

Squat routine - June/July 2005
DE SQ/DL   ME SQ/DL  
   
  Wk 1 Box squat 12 x 2 @ 50% Leg curl 3x2@40kg
  Arched back GM work up to 3RM RDL 5x3@90kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@90kg
  Seated calf raise 4x10@90kg
   
  Wk 2 Box squat 10 x 2 @ 55% Leg curl 5x3@35kg
  Arched back GM work up to 3RM RDL 5x3@92.5  
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@92.5kg
  Seated calf raise 4x10@92.5kg
   
  Wk 3 Box squat 8 x 2 @ 60% Leg curl 5x3@37.5  
  Arched back GM work up to 3RM RDL 6x3@80kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@95kg
  Seated calf raise 4x10@95kg
   
  Wk 4 Box squat 12 x 2 @ 50% Leg curl 3x2@40kg
  Arched back GM work up to 3RM RDL 5x3@90kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@97.5kg
  Seated calf raise 4x10@97.5kg
   
  Wk 5 Box squat 10 x 2 @ 55% Leg curl 5x3@35kg
  Arched back GM work up to 3RM RDL 5x3@92.5  
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@100kg
  Seated calf raise 4x10@100kg
   
  Wk 6 Box squat 8 x 2 @ 60% Leg curl 5x3@37.5  
  Arched back GM work up to 3RM RDL 6x3@80kg
  Waiter's bow 4x10@10kg Pull-through (band) high reps  
  Abs 4x10@bw Standing calf raise 4x10@102.5kg
  Seated calf raise 4x10@102.5kg

It's only a 6-week cycle; I'll set up the next one based on how well this one works. Hopefully with a week inbetween for another deadlift max test.

Warmup: Pull-throughs (band)

Box squat 12x2@50kg
Arched back GM 10@20kg, 5@30kg, 5@40kg, 3@50kg, 3@60kg
Waiter's bow 4x10@10kg
V-up 4x10@bw
Hanging knee raise 4x10@bw

A little straighter - Test articles

Not there yet...After a hard drive in my PC decided to crash yesterday, I elected to move the scheduled squat workout to this morning. Until I managed to recover most of the data from it I wasn't exactly in the best frame of mind.

There's nothing like the faint smell of success (at least I got the important stuff back) to put you in the mood for squatting, and after a couple of warmup sets of band pull-throughs I was ready to go.

Intent on doing something about my painfully poor form, I've put together the following routine (thanks Alberto for the box squat cycles and the Nyman idea) :



Squat routine - June/July 2005
DE SQ/DL   ME SQ/DL  
   
  Wk 1 Box squat 12 × 2 @ 50% Leg curl 3×2@40kg
  Arched back GM work up to 3RM RDL 5×3@90kg
  Waiter's bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@90kg
  Seated calf raise 4×10@90kg
   
  Wk 2 Box squat 10 × 2 @ 55% Leg curl 5×3@35kg
  Arched back GM work up to 3RM RDL 5×3@92.5  
  Waiter's bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@92.5kg
  Seated calf raise 4×10@92.5kg
   
  Wk 3 Box squat 8 × 2 @ 60% Leg curl 5×3@37.5  
  Arched back GM work up to 3RM RDL 6×3@80kg
  Waiter's bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@95kg
  Seated calf raise 4×10@95kg
   
  Wk 4 Box squat 12 × 2 @ 50% Leg curl 3×2@40kg
  Arched back GM work up to 3RM RDL 5×3@90kg
  Waiter's bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@97.5kg
  Seated calf raise 4×10@97.5kg
   
  Wk 5 Box squat 10 × 2 @ 55% Leg curl 5×3@35kg
  Arched back GM work up to 3RM RDL 5×3@92.5  
  Waiter's bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@100kg
  Seated calf raise 4×10@100kg
   
  Wk 6 Box squat 8 × 2 @ 60% Leg curl 5×3@37.5  
  Arched back GM work up to 3RM RDL 6×3@80kg
  Waiter's bow 4×10@10kg Pull-through (band) high reps  
  Abs 4×10@bw Standing calf raise 4×10@102.5kg
  Seated calf raise 4×10@102.5kg

It's only a 6-week cycle; I'll set up the next one based on how well this one works. Hopefully with a week inbetween for another deadlift max test.

Warmup: Pull-throughs (band)

Box squat 12×2@50kg
Arched back GM 10@20kg, 5@30kg, 5@40kg, 3@50kg, 3@60kg
Waiter's bow 4×10@10kg
V-up 4×10@bw
Hanging knee raise 4×10@bw

Quick Test : Leg Curls - SttB Articles

Look ma, no headI agree wholeheartedly with Alberto's recent comment that sometimes you have to treat yourself as an absolute beginner. After reading through the comments on my somewhat ordinary (read abysmal) squatting form, I'll be giving Patrik Nyman's Prilepin treatment to my posterior chain.

Before embarking on this project, I needed to test my current leg curl performance. The other major player in the routine (see below) is the Romanian Deadlift; I used my current max of 110kg as a starting point here.

Lying leg curl 10@20kg, 5@30kg, 5@35kg, 3@40kg, 2@45kg

As suggested by Alberto, the following is based on the above numbers for the curl and RDL and the Patrik Nyman script on tsampa.org :

ME SQ/DL
Week 1 : Leg curl 3x2@40kg, RDL 5x3@90kg
Week 2 : Leg curl 5x3@35kg, RDL 5x3@92.5kg
Week 3 : Leg curl 5x3@37.5kg, RDL 6x3@80kg
Week 4 : Leg curl 3x2@40kg, RDL 5x3@90kg
Week 5 : Leg curl 5x3@35kg, RDL 5x3@92.5kg
Week 6 : Leg curl 5x3@37.5kg, RDL 6x3@80kg

DE SQ/DL
Weeks 1-6 : Box squat

NB: accessory work will take the form of the regulars - calf raises, arched back GMs, waiter's bows, pull-throughs and ab work.

I'll be starting this program next week, giving me a chance beforehand to test my current max deadlift. I suspect, however, that this work will also benefit the deadlift somewhat - so I should probably test it again in another 6 weeks.

Quick test : Leg curls - Test articles

Look ma, no headI agree wholeheartedly with Alberto's recent comment that sometimes you have to treat yourself as an absolute beginner. After reading through the comments on my somewhat ordinary (read abysmal) squatting form, I'll be giving Patrik Nyman's Prilepin treatment to my posterior chain.

Before embarking on this project, I needed to test my current leg curl performance. The other major player in the routine (see below) is the Romanian Deadlift; I used my current max of 110kg as a starting point here.

Lying leg curl 10@20kg, 5@30kg, 5@35kg, 3@40kg, 2@45kg

As suggested by Alberto, the following is based on the above numbers for the curl and RDL and the Patrik Nyman script on tsampa.org :

ME SQ/DL
Week 1 : Leg curl 3×2@40kg, RDL 5×3@90kg
Week 2 : Leg curl 5×3@35kg, RDL 5×3@92.5kg
Week 3 : Leg curl 5×3@37.5kg, RDL 6×3@80kg
Week 4 : Leg curl 3×2@40kg, RDL 5×3@90kg
Week 5 : Leg curl 5×3@35kg, RDL 5×3@92.5kg
Week 6 : Leg curl 5×3@37.5kg, RDL 6×3@80kg

DE SQ/DL
Weeks 1-6 : Box squat

NB: accessory work will take the form of the regulars - calf raises, arched back GMs, waiter's bows, pull-throughs and ab work.

I'll be starting this program next week, giving me a chance beforehand to test my current max deadlift. I suspect, however, that this work will also benefit the deadlift somewhat - so I should probably test it again in another 6 weeks.

FitDay - SttB Articles

After a fattening few weeks on the road I've decided to jump on the FitDay bandwagon. My diet is slowly slipping back to the sorry state it was in a few years ago - a decline which I intend to stop as soon as possible.

No doubt I'll get sick of logging every single meal pretty quickly; I'll be happy as long as I can establish some good dietary habits before I reach that point.

To see what my diet's like at the moment : http://www.fitday.com/WebFit/PublicJournals.html?Owner=scottbird

  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 270 271 272 273 274 275 276 277 278 279 280 281 282 283 284 285 286 287 288 289 290 291 292 293 294 295 296 297 298 299 300 301 302 303 304 305 306 307 308 309 310 311 312 313 314 315 316 317 318 319 320 321 322 323 324 325 326 327 328 329 330 331 332 333 334 335 336 337 338 339 340 341 342 343 344 345 346 347 348 349 350 351 352 353 354 355 356 357 358 359 360 361 362 363 364 365 366 367 368 369 370 371 372 373 374 375 376 377 378 379 380 381 382 383  

Pages

Powered by Movable Type 5.2.7