Those are actually not that expensive. They have a way bigger heel than I thought, but I have never really looked at a pair up close like that.
If you get a pair make sure you post and say how you like them. I would be interested to hear. I think I will be pretending to be Joe Dirt for my squats for quite some time though…
[quote]Apostate wrote:
Those are actually not that expensive. They have a way bigger heel than I thought, but I have never really looked at a pair up close like that.
If you get a pair make sure you post and say how you like them. I would be interested to hear. I think I will be pretending to be Joe Dirt for my squats for quite some time though…[/quote]
That’s Joe, Dirt-ay…
I prob won’t get them until I started my next cycle (since Squat is tomorrow, no sense in having them for 1 day only).
We’ll see
Cycle 1, Wave 2
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (10 reps), band behind the neck pullaparts (10 reps), scapular pushups (10 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
145x3
165x3
185x7
BBB:
85 (5x10 @ 40%)
Kroc Rows:
60x10
65x10
70x22
Notes:
Still sore as shit from the squats… and I gotta squat tomorrow, oh man.
185x7… that’s a PR… with all my previous programs, I never did BB movements over 5 reps… so everything is pretty much a rep pr…
BBB was easy. I did 60 sec rests instead of 60-90. I think what I am going to do is upper… once BBB rest periods become 60 secs and easy, I am going to increase the load by 5%. For lower, once I can do BBB with 120 sec rests and becomes easier (will prob never be ‘easy’), I’ll increase the load by 5%. I imagine this will be week 3 every cycle.
For Kroc Rows, I am going to try to get to 25 reps, then increase weight.
That’s all for now… take it easy
Cycle 1, Wave 2
Squat
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), supine bridges (10 reps), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
100 (1x5 @ 40%)
120 (1x5 @ 50%)
145 (1x3 @ 60%)
5/3/1:
170x3
195x3
215x6
BBB:
100 (5x10 @ 40%)
Abs:
Ab Pulldowns: 80x15, 85x15, 90x15
Hanging Leg Raises: 2x10
Notes:
Was still sore as hell. Managed to get 215x6, while being sore from Saturday, hoorah. Weighed in at 183… wtf … still down like 4lbs.
BBB is kicking my ass. I wasn’t out of breath, its just brutal.
BBB is tough, but it is totally worth it! Great effort man keep it up!
Cycle 1, Wave 2
Military
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
50 (1x5 @ 40%)
65 (1x5 @ 50%)
75 (1x3 @ 60%)
5/3/1:
90x3
100x3
110x9
BBB:
50 (1x10 @ 40%)
55 (4x10 @ 45%)
Chins:
5x10 or 50 total reps
10, 10, 10, 5, 5, 5, 5
Notes:
110x9, woot woot
BBB felt easy… so I added 5%.
Chins are coming along better… 3 min rest for the sets of 10… then I was able to drop to about 2 min rests for the 4 sets of 5 (these weren’t to total failure, like the past week had been, I just ended when I felt like I was slowing down… my goal is to keep bringing each set up… so next week I’ll try to get prob 7 or so on the 4th set)
Deadlift tomorrow
Cycle 1, Wave 2
Deadlift
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x-band walks (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
135 (1x5 @ 40%)
165 (1x5 @ 50%)
200 (1x3 @ 60%)
5/3/1:
230x3
265x3
300x6
Cable Pullthroughs:
100x10
100x10
100x10
100x10
100x10
Abs:
Ab Pulldowns: 80x15, 85x15, 90x12
Decline Situps: 45x15, 55x12
Notes:
Wanted to get 1 more rep on DL but didn’t push it…I figured it would’ve been sloppy/rounded back/etc.
Kept rests 60-90 sec on Pullthroughs… felt good.
Did Pulldown abs again… had a hard time stabilizing for 90, only got 12. Did some decline situps holding the bar out in front of me in lockout position.
Overall, a good week.
Great workout on the deadlifts. Sometimes it is good to keep one in the tank. The strength will be there when you need it.
I ran into the same problem you are experiencing with the pulldown abs. Eventually you just can’t balance anymore and you focus more on that than contracting your abs to do the movement. I eventually just dropped it in favor of the ab wheel and weighted crunches.
Thanks man. Yeah, I think I’ll always leave 1 in the tank on deadlift… especially since its so taxing. My lats were so sore from the chins on Thur, it felt weird to deadlift.
My goals this week are
Bench 195x5
Squat 230x5
Military 120x5
Deadlift 315x5
I should be able to hit all of those… and I’m kind of hoping to get +1-2 extra reps.
Good luck with your goal this week…What is your actual weight Gabex?..curious because our training max are similar…
[quote]crankMAN wrote:
Good luck with your goal this week…What is your actual weight Gabex?..curious because our training max are similar…[/quote]
I’m 6’1 and about 185. I got up to 200 around last fall, but wasn’t strong enough to justify it… so that’s where I stand right now.
Cycle 1, Wave 3
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
155x5
175x3
195x5
BBB:
90 (5x10 @ 45%)
Kroc Rows:
60x10
65x10
70x24
Extra Fun:
Zottman Curls: 25x10, 25x10
Notes:
I know I could’ve gotten 195x6… maybe x7 if I had a lift off… I felt like I lost some tightness… but if I remember correctly, Jim said not to use a lift off… plus it’ll help me get accustomed to lifting off heavier weights by myself.
Added 5% to BBB.
Got 2 extra reps on Kroc Rows.
Added 2 sets of curls for a little pump before I left.
Cycle 1, Wave 3
Squat
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x band walk (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
100 (1x5 @ 40%)
120 (1x5 @ 50%)
145 (1x3 @ 60%)
5/3/1:
180x5
205x3
230x4
BBB:
100 (5x10 @ 40%)
Abs:
Ab Pulldowns: 80x15,90x15, 100x12
Decline Situps: 45x15, 55x12
Notes:
Every since I started doing the pike calf stretch, my left ankle has been bothering me… and I feel no support with shoes. Kinda shitty I didn’t get 230x5.
I did 1 set of BBB with shoes, then went barefoot. I felt 100% better. I need to get shoes to squat in. If I feel good barefoot, should I just go chucks? Or should I go with squat shoes? I don’t mind spending the $, but I don’t really want to order a pair of shoes online and not like 'em, or have to exchange sizes (and pay shipping that many times).
Also, even with the given warmup, I am still very tight until I get to the 145x3 warm up. What gives? Should I do something else to warm up? I tried to practice bodyweight squats facing a wall, with the intention of practicing sitting back… so if I my knees track foward, I hit the wall… and I couldn’t even do so (this was before I moved onto warming up with weight)
Nothing really new with abs. Blah.
I have some thoughts on two things you have written about the past few days, but first I want to commend you on having some short term as well as long term goals on this routine. I think that is the key to this program because it keeps you constantly focusing on achieving something.
First thing. For the bench it is recommended that you go without a handoff. This sucked for me since I was a handoff bitch and was used to taking one from 185 on up. I adjusted very quickly to lifting without one and I love the independence it fosters. I can now hit big weights (for me anyway) and it does not matter if there is no one around to help. Also, if you compete this will be a huge advantage come meet time when you can take advantage of a good lift off.
Second thing. If you like squatting barefoot I would suggest going with the Chucks. They are totally flat on the bottom and will simulate squatting barefoot pretty well. A squat shoe will have a heel, which will help you hit depth but will also pitch you more on the front of your foot and emphasize more quad work during the squat. Looking at the fact that you like to squat barefoot I think chucks are the way to go. You will love them for pulling deads as well!
Thanks… I tried on some Chucks today, I’ma pick them up tomorrow before deadlift session. $40 ain’t too bad. I’m going to deadlift in them tomorrow, squat tuesday, and if I like, keep 'em… otherwise return (yeah I return shit all the time)
Cycle 1, Wave 3
Military
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
50 (1x5 @ 40%)
65 (1x5 @ 50%)
75 (1x3 @ 60%)
5/3/1:
95x5
105x3
120x7
BBB:
55 (5x10 @ 45%)
Chins:
5x10 or 50 total reps
10, 10, 10, 5, 5, 5, 5
Edit:
Forgot to add, I did 2x10 Zottman curls again with 25lbs.
Notes:
Got the 120x5… felt another rep coming, got 6, and kind of grinded out the 7th.
Did all BBB sets at 45%.
Nothing new with chins. I’m thinking next cycle of maybe doing 10 sets of 5 with shorter rests instead of trying to get pretty much max reps/too failure til I get to 50… ideas?
Good stuff, man.
Let’s see that 315X5 on the deadlift!
Cycle 1, Wave 3
Deadlift
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x-band walks (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
135 (1x5 @ 40%)
165 (1x5 @ 50%)
200 (1x3 @ 60%)
5/3/1:
250x5
280x3
315x6
Cable Pullthroughs:
100x10
110x10
115x10
120x10
125x10
Abs:
Ab Pulldowns: 85x15, 95x15, 100x5, 100x5
Decline Situps: 45x20, 55x12
Notes:
Got the chucks today. Feel a lot better.
Got 315x5, grinded out the 6th rep… prob sloppy, but I wanted it too bad.
Pull throughs better also. The chucks helped my stance (on both deads and pull throughs). Also, on pull throughs, I tried to keep my scapula retracted (never done before). It made it uncomfortable with the rope between my legs, but I felt it worked better.
Tried to go heavier on pulldowns and kept losing balance. Moved on to decline situps.
Next week is deload… gonna try the chucks on some light squats to get a feel for 'em… I am guessing it’ll be a lot better.
I am glad to see that you are liking the Chucks. And way to get that extra rep above your goal on the deadlift there! 95% for 6 is great work. Keep it up!
I know these aren’t exact, but a nice way to make comparisions. I plan on doing so every cycle.
Bench 1RM Estimates
Week1: 175x9=225
Week2: 185x7=225
Week3: 195x5=225
Squat 1RM Estimates
Week1: 205x7=255
Week2: 215x6=255
Week3: 230x4=260
Military 1RM Estimates
Week1: 105x9=135
Week2: 110x9=140
Week3: 120x7=145
Deadlift 1RM Estimates
Week1: 280x8=355
Week2: 300x6=360
Week3: 315x6=375
Everything went up, but bench. I struggle the most with bench. Only time will tell.
Cycle 1, Wave 4 (deload)
Bench
warmup: band pec stretch (8 sec/side), band shoulder discloations (12 reps), band behind the neck pullaparts (12 reps), scapular pushups (12 reps)
barx5
85 (1x5 @ 40%)
105 (1x5 @ 50%)
125 (1x3 @ 60%)
5/3/1:
135x5
BBB:
90 (5x10 @ 45%)
DB Rows:
60x10
65x10
70x10
75x10
Extra Fun:
Prone Trap Y Raises 2x10
Tricep Pushdowns 2x15
DB Curls 2x10
Notes:
The deload week calls for 3x5 (40, 50, and 60 %)… which is actually pretty much the warmup… so I did the warmup, then 1x5 @ 60% of my true max. Then I did BBB, and 4x10 DB Rows (instead of Kroc Rows), and added in a few extra non-CNS intensive movements.
Cycle 1, Wave 4 (deload)
Squat
warmup: wall ankle mobilization (8/side), pike calf stretch (12 sec/side), x band walk (5/sidex2), kneeling rf/tfl stretch (10 sec/10 sec/side), seated 90/90 stretch (12 sec/side), overhead lunges (5/side), leg swings (8/side/plane), squat stretch (2x12 sec)
barx5
100 (1x5 @ 40%)
120 (1x5 @ 50%)
145 (1x3 @ 60%)
5/3/1:
160x5
BBB:
100 (5x10 @ 40%)
Abs:
Ab Pulldowns: 85x15, 85x15
4" Bar Rollouts 2x10
Decline Situps: 45x20, 55x12
Notes:
Did 1x5 @ 60% of my true max again… BBB… and abs.