Peter's MMA & Weight Training log discussion

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pdellorto
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Post by pdellorto » Sat Oct 24, 2009 9:01 pm

I did my 2nd cycle (minus the deload, next week) of 5/3/1 on trap bar deadlifts.

So far, so good. I did the following final "AMRAP" sets. Notation is reps x pounds (estimated 1RM)

Cycle 1 - working max 270, based on previous 3 x 1 x 300
15 x 230 (337)
13 x 245 (343)
5 x 255 (289)

Cycle 2 - working max 280
15 x 240 (352)
3 x 250* (267)
11 x 265 (353)

* No attempt to crack the minimum reps.

I know the estimated 1RM isn't really that accurate. But it's a useful way to convert rep counts for comparison and know if I'm making progress overall or not. I need some way to know if 11 x 265 is good when I'm doing 15 x 240. I don't use the 1RM calculator from 5/3/1, I use another one.

Most of those are rep PRs - only the 3 x 250 was a rep count I'd hit for that weight before.

Looking forward to cycle 3, I'm trying to decide if I want to use a working max of 290 (+10 pounds) or be more conservative and use a max of 285 (+5 pounds). Right now, I'm planning on another 10-pound jump because my last day's lifting was a big rep PR, and I'd like to get a little heavier work in.

I like the boring-but-big accessory work. The extra work is nice, the short rests I use (1 minute rigidly timed) makes it conditioning as much as hypertrophy-specific. And it makes for a really short workout. I think I will stay with that again for a third cycle, but now my 50% will mean I'm lifting 145. I could go for a little more but not yet, I think.

Still not sure what I'll couple the BBB template with - probably not Swiss ball leg curls again. Maybe glute bridges? Lightly weighted lunges for 5 x 15 or bodyweight ones for 3 x 25? I can't decide yet. Trap bar DLs call on my quads pretty well, but my hamstrings are getting fried when I combine them with SBLCs. Maybe I'll work something for my glutes specifically.

Anyway, just my thoughts on the protocol and where I'm going with it next. I'd welcome suggestions.

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Post by Jungledoc » Sat Oct 24, 2009 9:28 pm

Hey, I meant to congratulate you on your 100th workout at DeFrancos last week. It seems like some sort of a milestone!

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Post by pdellorto » Sun Oct 25, 2009 8:41 am

It does seem like one, doesn't it? I try not to think about the sum total I spent. Although, interestingly, it's cheaper than if I'd been getting coaching at my local fitness club, YMCA, or personal training studio!

But yeah, geez, I've been there over 100 times. And well more than a year now. The sucky part is that over 100 sessions into it, and they still haven't really scratched the surface of how miserably hard yet productive they can make my workouts. Heh.

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Post by Jason Nunn » Sun Oct 25, 2009 9:19 am

Little off topic, but when's the next fight?

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Post by pdellorto » Sun Oct 25, 2009 11:13 am

Jason Nunn wrote:Little off topic, but when's the next fight?
Not sure yet. I'm hoping to do another grappling tournament in December or January, if the schedule works out. I need to get good medical coverage before I'm willing to do NHB, though. I've gotten injured in the past, and if I do that without sufficient coverage I'll bankrupt. A grappling tournament? Eh, broken arm, tops, and then only if I tap slow.

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Post by pdellorto » Mon Oct 26, 2009 11:14 am

I thought it over and ran the numbers. I'm going to go with a 5-pound increase on my training max this cycle for 5/3/1.

I think 10 pounds is well within my grasp, but I have three reasons to go for 5:

1) I'm doing a lot of working out, so it's better to err on the conservative side when raising weights.
2) I'm a bad example of "practice what you preach" if I tell people to err on the conservative side, but then I err on the high side.
3) If I do 285, not 290, my 5/3/1 week's final set is 270. I've previously 3-repped 270, so I think this is a chance to see how much improvement I've gotten at that weight. If I did 290 it would be 275 and I'd skip a chance to see what kind of rep max 270 really is for me.

I'm doing 5 x 10 x 145 on the BBB template, but I still have not decided what to pair it with.

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Post by wilburburns » Sat Oct 31, 2009 1:46 pm

What makes a Kroc row different from a basic 1 arm DB row?

Kroc Row
http://kettlebellplanet.blogspot.com/20 ... -rows.html

Dumbbell Bent-over Row
http://www.exrx.net/WeightExercises/Bac ... erRow.html

Good job on the Reps....

Cliff

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Post by pdellorto » Sun Nov 01, 2009 9:35 pm

wilburburns wrote:What makes a Kroc row different from a basic 1 arm DB row?
This is all AFAIK: Not much aside from rep/weight selection. You choose a fairly heavy weight, and do one all-out with that weight aiming for 20-30 reps or more. Once you can get those reps, you usually move up. I've done 6 x 100 but 28 x 75.

Some people also say it's the execution - more "body English" and jerking on the weight, but all rows in my journal are done fast. I never pull up the weight in a slow, 2-second concentric or anything like that. It's always pull fast and hard then lower under control. So for me if I write "Kroc Rows" you'll see one hard set for maximum possible reps.

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Post by wilburburns » Mon Nov 02, 2009 8:49 am

pdellorto wrote:
wilburburns wrote:What makes a Kroc row different from a basic 1 arm DB row?
This is all AFAIK: Not much aside from rep/weight selection. You choose a fairly heavy weight, and do one all-out with that weight aiming for 20-30 reps or more. Once you can get those reps, you usually move up. I've done 6 x 100 but 28 x 75.

Some people also say it's the execution - more "body English" and jerking on the weight, but all rows in my journal are done fast. I never pull up the weight in a slow, 2-second concentric or anything like that. It's always pull fast and hard then lower under control. So for me if I write "Kroc Rows" you'll see one hard set for maximum possible reps.
Heavy and tons of reps.. Got it..

I was thinking it might have been a slight form adjustment, when in reality, the form is sloppier than a Slow up and down DB Row...

Cliff

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Post by pdellorto » Mon Nov 02, 2009 9:18 am

I think it's not so much sloppy form as being fast rather than deliberate and slow. Though sloppy form can result, it's not encouraged.

It's a fun way to do rows, though. One set and done for high reps really pounds your body in a whole new way compared to 3 x 10 or 5 x 5 or 4 x 6 or whatever else you've done.

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Post by stuward » Fri Nov 06, 2009 11:24 am

Pete, I want to go to your gym. It looks like a lot of fun.

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Post by pdellorto » Sat Nov 07, 2009 7:16 am

It's a lot of fun. Assuming "hard work" is good fun to you, of course. :wink:

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Post by pdellorto » Sun Nov 22, 2009 12:45 pm

Saturday I ended my 3rd cycle of trap bar deadlifts on 5/3/1. This coming Saturday is a deload, which I may or may not actually do. I'll probably just take the day off if I don't do my 3 x 5 light pulls.

Looking back on my cycles, with rep max (estimated 1RM)

Cycle 1 - working max 270, based on previous 3 x 1 x 300
15 x 230 (337)
13 x 245 (343)
5 x 255 (289)

Cycle 2 - working max 280
15 x 240 (352)
3 x 250* (267)
11 x 265 (353)

Cycle 3 - working max 285
16 x 240 (360)
6 x 255 (297.5)
6 x 270 (315)

I'm pleased with that. 16 x 240 predicted a nice new 1RM and was a rep PR by +1. 6 x 255 and 6 x 270 were a 1 rep and 3 rep PR for those weights. Not quick the jumps I got last time but I'm still pleased with my results, especially since my other gym days at DeFranco's have racked me up a bunch of good gains.

Next cycle I think is more of the same. I'll use a working max of 290, and bump my 5 x 10 up to 150 from 145. So my weeks will be:

5 x 190, 5 x 220, 5+ x 245 (previous rep max 13)
3 x 205, 3 x 230, 3+ x 260 (no previous rep max, but did 11 at 265)
5 x 220, 3 x 245, 1+ x 275 (no previous rep max)

Not sure yet what I'll do for accessory work; single-leg bridges didn't do much for me, and I've done a lot of swiss ball leg curls. I'll think it over; my quads already get a lot of work from the trap bar so I'm leaning towards something for my thighs/glutes.



Overall I think I can say this is working for me. I'm racking up PRs steadily, each cycle I've hit at least one day with a new predicted 1RM, and I've gotten some solid weight gain. It's an up-and-down graph but the trend is all upwards. Very nice.

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Post by pdellorto » Mon Dec 14, 2009 1:30 pm

I've gotten crushed with a cold, so I can't train today. If possible, I'll do an abbreviated workout tomorrow and likely skip MMA class (to avoid passing on my cold); if not, I'll resume Thursday.

I just don't have the umph in me today to justify using up a session at DeFranco's. I'd be at half power, if that, and probably make my cold worse and gain nothing in terms of strength.

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Post by Jungledoc » Mon Dec 14, 2009 4:49 pm

Deload opportunity!

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