Journal Comments for Matt Z
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Between strep and moving I missed just over three weeks of training. Yesterday was my first workout back, so I went really light.

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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Really bad sinus pressure yesterday.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Was running a low fever on Saturday. Feeling much better today, but still not 100%.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I'm thinking of tweaking my program slightly. I'm going to drop Dumbbell Snatches, move Overhand Pull-ups to Workout D and add light Overhead Squats to Workout B.
Workout A
Barbell Back Squat
OR
Barbell Box Squat
Barbell Deadlift
Barbell Hold (grip)*
Workout B
Barbell Bench Press
BB Bent-over Row
Overhead Squat
Workout C
Barbell Front Squat
Barbell High Pull
Turkish Get-up
Workout D
Barbell Military Press
Overhand Pull-up
DB Rear Delt Row
* Not on heavy days.
Workout A
Barbell Back Squat
OR
Barbell Box Squat
Barbell Deadlift
Barbell Hold (grip)*
Workout B
Barbell Bench Press
BB Bent-over Row
Overhead Squat
Workout C
Barbell Front Squat
Barbell High Pull
Turkish Get-up
Workout D
Barbell Military Press
Overhand Pull-up
DB Rear Delt Row
* Not on heavy days.
Last edited by Matt Z on Thu May 17, 2012 4:16 pm, edited 1 time in total.
Re:
Matt, is this still how you are cycling your heavy, "light-medium" and medium lift days?Matt Z wrote:Week#1 - Sunday A (heavy), Tuesday B (light-medium), Thursday C (medium)
Week#2 - Sunday D (heavy), Tuesday A (light-medium), Thursday B (medium)
Week#3 - Sunday C (heavy), Tuesday D (light-medium), Thursday A (medium)
Week#4 - Sunday B (heavy), Tuesday C (light-medium), Thursday D (medium)
Repeat
Do you do the same set-rep scheme on each of the days? How do you determine heavy, "light-medium", and medium?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Pretty much, except now it's Monday/Wednesday/Friday instead of Sunday/Tuesday/Thursday. Also, now Wednesdays and Fridays are both light-to-medium (depending on how I feel).
Re: Journal Comments for Matt Z
But how do you define the heavy, light and medium? Percentages of 1RM?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Rep range ... sets of 1-3 is heavy, sets of 5 is medium, 8-12 is light
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Re: Journal Comments for Matt Z
Workout A
Barbell Back Squat
5-7 sets/ 1-12 reps
OR
Barbell Box Squat
5-7 sets/ 3-12 reps
Barbell Deadlift
5-6 sets/1-3 sets
OR
Straight-leg Deadlift
5-6 sets/5-12 reps
+
Barbell Hold (grip)
3-4 sets/ 10 sec.
Workout B
Barbell Bench Press
5-6 sets/ 1-12 reps
BB Bent-over Row
5-6 sets/ 5-12 reps
Overhead Squat
3-4 sets/ 8-12 reps
Workout C
Barbell Front Squat
5-6 sets/ 1-12 reps
Barbell High Pull
5-6 sets/ 1-5 reps
Turkish Get-up
3-4 sets/ 1-5 reps
Workout D
Barbell Military Press
5-6 sets/ 1-12 reps
Overhand Pull-up
3-4 sets/ 1-12 reps
DB Rear Delt Row
3-4 sets/ 3-12 reps
Barbell Back Squat
5-7 sets/ 1-12 reps
OR
Barbell Box Squat
5-7 sets/ 3-12 reps
Barbell Deadlift
5-6 sets/1-3 sets
OR
Straight-leg Deadlift
5-6 sets/5-12 reps
+
Barbell Hold (grip)
3-4 sets/ 10 sec.
Workout B
Barbell Bench Press
5-6 sets/ 1-12 reps
BB Bent-over Row
5-6 sets/ 5-12 reps
Overhead Squat
3-4 sets/ 8-12 reps
Workout C
Barbell Front Squat
5-6 sets/ 1-12 reps
Barbell High Pull
5-6 sets/ 1-5 reps
Turkish Get-up
3-4 sets/ 1-5 reps
Workout D
Barbell Military Press
5-6 sets/ 1-12 reps
Overhand Pull-up
3-4 sets/ 1-12 reps
DB Rear Delt Row
3-4 sets/ 3-12 reps
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I've decided to go back to performing Straight-leg Deadlifts for my light-medium workouts, and only using convensional Barbell Deadlifts on heavy days (sets of 1-3).
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Re: Journal Comments for Matt Z
Matt
Have you discussed your diet here?
If not, would you mind?
Have you discussed your diet here?
If not, would you mind?
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Nothing much to say really. I try to get plenty of protien and limit the junk (sweets, salty snacks, fried foods, etc.). Also, I drink whey protein and take vitamins (multi, D, C, E and potasium).
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Re: Journal Comments for Matt Z
alright thanks
Sounds like you may not be a macro or calorie counter, but have more or less developed habits that keep/get you to where you want to be..i.e. supporting your strength gains. Yes, I extrapolated all that from your response.
Sounds like you may not be a macro or calorie counter, but have more or less developed habits that keep/get you to where you want to be..i.e. supporting your strength gains. Yes, I extrapolated all that from your response.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
Yesterday, I did regular back squats for the first time in a while, and they felt pretty awkward. Anyway, I'm thinking of dropping box squats for a while to focus on back squats.
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- Deific Wizard of Sagacity
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Re: Journal Comments for Matt Z
I started warming up for squats yesterday, but ended up stopping and going home. My hips flexors were tight and soar. Not sure what that's about, but I didn't notice until I started squatting.
Anyway, I went to bed early last night and took a nap this afternoon. Maybe I just needed to catch up on some sleep.
Anyway, I went to bed early last night and took a nap this afternoon. Maybe I just needed to catch up on some sleep.