ExRx.net

Exercise Prescription on the Net
It is currently Fri Oct 31, 2014 7:35 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 681 posts ]  Go to page Previous  1 ... 30, 31, 32, 33, 34, 35, 36 ... 46  Next
Author Message
 Post subject: Re: Andy's journal
PostPosted: Wed Mar 28, 2012 8:42 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 28 March

c24w3d3, Squat, PC, Core
Short of time, PC and Core omitted

Squat, 2s&3s
10x45
5x95
2x135
1x155
1x175
1x185
1x195
2x205
2x210
2x210
2x210
2x205
Week 	Lifts 	                        Progression
1 4x195, 4x195 BV
2 5x195, 4x195 SP-R
3 5x195, 6x195, 1x200 TP
4 6x195, 6x195, 2x200 SP-R
5 2x2x195,1x205 deload
6 6x197, 6x197, 3x202 DP-R, W
7 1x210, 3x205, 6x195, 9x197.5 DP-R, W
8 1x195/205/115/125 Not SDT
9 2x205/2x205/2x205/2x205/2x205 "2s"
10 3x205/3x205/3x205/3x205 "3s"
11 2x205/2x210/2x210/2x210/2x205 "2s"


Squats—felt really good today. I felt less like I was at my "safe" limit. For one thing, I think I'm learning that I have been over extending my lumbar spine on heavy lifts (DL, too). So much teaching about squat form emphasizes a "good arch", that there's a tendency to overdo it. I'm coming to believe that heavy lifting with an extended lumbar spine is just as bad as lifting with a flexed lumbar spine, and I think that's what I've been doing.

Anyway, I had limited time today due to a lot of desk work, expected dinner guests, and an evening speaking engagement, so I squatted and went home.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sat Mar 31, 2012 8:09 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 30 March

c24w3d4, bench accessory, heavy chins, press maintenance, heavy rows

DB Bench
8x25*2
8x35*2
10x45*2
10x45*2
10x45*2

Weighted Chins
BWx1/2
1xBW+10
1x +20
1x +25
1x +35
1x +45
1x +55
1x +60
1x +45
1x +45

Press
5x45
3x55
2x75
1x85
1x95
1x95

DB Rows
8x45
5x55
2x65
6x75
6x75
6x75

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Mon Apr 02, 2012 9:45 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Monday, 2 April

c24w4d1 Deadlift, Squat Accessory, Grip

Deadlift
8x45
5x95
3x135
2x185
1x225
1x245
1x255

5x265
5x265
6x270
Week Lifts Progression
Week 	Lifts 	                Progression
1 4x255, 4x255, 4x255 BV
2 4x255, 5x255, 4x255 SP-R
3 5x255, 5x265, 5x255 DP-R, W
4 5x265, 5x265, 6x270 DP-R, W


Bulgarian Split Squat
10xBW
8x45
8x45
8x45
10xBW

Static Holds—omitted as it was late

Bulgarians—Feeling better. Only one balance problem bad enough to have to put my back food down.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Thu Apr 05, 2012 1:53 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 4 April

c24w4d2 Bench, Volume Chins, Light Rows

Bench
8x45
5x95
3x110 (haha, a 10 on one side, a 5 on the other :) )
1x135
1x145
5x155
6x155
6x160

Permalink to progression tables for my main lifts

Chins (volume)
All BW:
1/1/10x5/7 (59)

Light (seated cable)
10x50
10x70
8x80
6x90
9x100

Carrying Heavy Boxes
This came in the middle of chins. I got word that a truck had arrived with a shipment of donated medical supplies. My wife manages the medical storeroom at our hospital, and not showing up for an unloading when I'm not working would have been…. Well, I'll just say that I'm smarter than that. It was an unscheduled delivery of donations of maternal health supplies from AusAid, 100 boxes or so, all labeled with the weight, many labeled as 36kg, some of them being very large and unwieldy. A lot of people showed up to help, we got it done quickly, and I went back to my chins. I don't think walking around with 36kg boxes clutched to my chest took anything off my chins or my rows.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Fri Apr 06, 2012 2:51 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Friday, 6 April

c24w4d3 Squat, PC, Core

Squat
10x45
5x95
2x135
1x155
1x175
1x195
3x205
3x210
3x210
4x210

Pull-Through
15x50
13x60
12x70
10x70

Weighted Front Planks
5x30sec, +25

Squat—supposed to be 3, and I was going to increase weight just for the middle 2 of the 4 work sets, but if felt really good, so I left the 210 on, and at the end of the last set heard a little voice in the back of my head yelling "one more time".

Pull-Through—what can I say? I pulled through.

Front Planks—boy, I hate planks. Why do I bother to do them at all?


Progression tables for my main lifts here

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Fri Apr 06, 2012 6:00 am 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6418
Location: Halifax, NS
Jungledoc wrote:
...Front Planks—boy, I hate planks. Why do I bother to do them at all?...

It's always the exercises you need to do the most that are the ones you hate.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sun Apr 08, 2012 8:41 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
stuward wrote:
Jungledoc wrote:
...Front Planks—boy, I hate planks. Why do I bother to do them at all?...

It's always the exercises you need to do the most that are the ones you hate.

Yeah, yeah yeah. I was waiting for someone to say that. I still hate them.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sun Apr 08, 2012 8:43 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Sunday, 8 April

c24w4d4 Bench accessory, Weighted chins, Press

DB Bench
8x2*25
5x2*35
2x2*45
7x2*50
7x2*50
7x2*47.5

Chins (weighted)
BWx1/2
2x +10
1x +20
1x +25
1x +35
3x +45
3x +35
3x +35

Press/DB Row SS
Press
5x45
3x55
1x65
1x75
1x85
3x95
3x105
3x95
5x75

DB Row
10x47
5x57
2x67
3x6x77

Tired after night on call and early morning Easter services and a trip into town to take volunteers to the airport, church at a church in town, and lunch at the nicest hotel in the area. Nap, cup of coffee then a late workout. Everything felt sort of heavy.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Wed Apr 11, 2012 7:47 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 11 April

c25w1d1, Deadlift, Squat accessory, Grip

Deadlift
8x45
5x95
3x135
2x185
1x225
1x245
1x255
3x5x265

Bulgarian Sp Squats
10xBW
10x45
10x45
8x45

Static BB Holds
225x6seconds
275x6s
4x315x6s

Deads—OK

Bulgarians—Way harder that they look. Maybe I'm making it harder than I should. These really wore me out today.

Grips—Chalk, double overhand, no hook.

Progression Table

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Sat Apr 14, 2012 10:01 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 14 April

c25w1d2 Bench press, Volume Chins, Rows

Bench Press
8x45
5x95
3x115
1x135
2x155
1x175
2x1x185
4x1x175
1x185

Chins
1/2/3/4/5/6/7/6/5/4/3/2/1

Seated Cable Rows
10x60
10x75
10x85
10x95
15x100

Bench—Not many months ago, 185 was my PR.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Mon Apr 16, 2012 5:36 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Monday, 16 April

c25w1d3 Squat, PC, Core

Squat
8x45
5x95
2x135
1x155
1x175
1x195

2x210
2x210
2x210
2x210
4x210

Pull-Through
15x50
12x60
12x65
12x70

Pallof
3x7secx20
3x7secx25
3x7secx30

Squat—Can't remember a day when squats felt this good. I just couldn't stop at 2 reps on the last set.

In fact, it's been a long time since I left the gym feeling so good after doing a full workout, not a deload.

Progression tables here

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Mon Apr 23, 2012 7:37 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 18 April

c25w1d4, Bench accessory, Chins (heavy), Press maintenance, Rows (heavy)

DB Bench
8x25*2
5x35*2
3x45*2
3x5x50*2

Spent most of this session teaching a visiting medical student to DL. Ran out of time

Thursday, 19 April

c25w1d4 continued :)
Chins (weighted)
BWx1/2/3
1xBW+20
1x +35
2x +45
1+x +50 (second rep shy of complete)
2x +45

Press omitted
DB Rows
7x47
3x67
3x77
2x6x82
5x82

Catching up on posting. We've had several internet and power outages lately. Seems like when I'm ready to post, the internet isn't there for me! I'd better click "Submit" quick before the power goes off again.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Mon Apr 23, 2012 7:43 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Saturday, 21 April

c25w2d1, Deadlift, Squat Accessory, Grip

Deadlift, SDT
8x45
5x95
3x135
2x185
1x225
1x245
1x165

5x270
6x275
6x275

5x185

Bulgarian Split Squat
8xBW
8x45
8x45
8x45
10xBW
10xBW

Static Holds
135
225
275
315x3sec
325x3sec
335x3sec
345x2sec
335x3sec

Deads—felt good. Pushed it a bit, added a back-off set for added volume and work capacity

Bulgarians—Still harder than they look like they should be. Decided to focus on increasing the BW lifts for now, increase the weighted sets later.

Holds—Took the advice of Joe, the grip expert over on GUS about briefer time. It's kind of fun to get more weight up, even if I can't hold it for long.

Progression table here

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Mon Apr 23, 2012 7:45 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Monday, 23 April

c25w2d2, Bench, Chins (volume), Row (light)

Bench "single's scene"
8x45
5x95
3x115
2x135
1x155

1x175
1x185
1x185
3x1x175

Chins (volume)
Pullups actually, BW 1/2/3

Row
Omitted

That's it. All caring is gone. Besides, at 6:10, I remembered that I have a speaking engagement at 7:00, so hurried home for supper.

Bench—felt like crap warmed over. The 175s shook like jingle bells. I thought that if I could just get a couple of 185s then 175 would feel lighter. It didn't. Insert the usual lack of sleep excuses here.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
 Post subject: Re: Andy's journal
PostPosted: Wed Apr 25, 2012 8:06 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7503
Location: Kudjip, Papua New Guinea
Wednesday, 25 April

c25w2d3 Squat, PC, Core

Squat
8x52
5x102
3x137
1x157
1x177
1x192
1x202

4x3x212

Pull-Through
15x50
15x65
12x70
10x75

Pallof "Press"
4x7sec x 25
4x7sec x 30
4x7sec x 35

Squat—felt good again this week. Certainly better than last w/o.

I was using the light bar today because my young friend and sometime lifting partner Ethan was maxing on snatch and bench. Probably the ugliest snatch he's ever done, but he locked out a new max. His bench PR now ties mind. He's a skinny 14-year old. I'd better get my act in gear!
Progression table here

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 681 posts ]  Go to page Previous  1 ... 30, 31, 32, 33, 34, 35, 36 ... 46  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group