Friday 31 August 2012

31 AUG 12 -- Overhead Press

I am skipping the deload this week. The program calls for a deload after every wave, but since I am too eager to do so, I'll wait until the end of this new wave before I take one. Two waves, then deload.

The overhead press goes up 5 lbs, so my new working max is 190 lbs, and this week, I'm in the 5+ cycle.

Warm ups starting with the empty bar, then 40. 50 and 60%.

Working sets 65, 75, and 85%:

125 x 5
145 x 5
160 x 15

My rep goal was 13, but I was feeling strong, and decided to see how far I could take it. I could've added another, but stayed "in the tank" instead.

Assistance work was light and smooth: 8 consecutive chin ups at bodyweight, followed by accessory overhead presses for 5 x 10 at 115 lbs (on the last set, I added two reps for a total of 12).

I have been working on the so-called "false grip" while overhead pressing, and it really does work for refining the movement and gaining extra power on it. Thanks to Wendler and others who have written articles on this method.


Wednesday 29 August 2012

29 AUG 12 -- Squat

5/3/1 part of the wave concludes with a final squat workout.

Working max is 385 lbs, and after the requisite warm up sets, it was 75%, 85%, and 95% respectively:

290 x 5
330 x 3
365 x 8

I went to the gym after working a twelve-hour shift, but was still able to meet my rep goal for this workout, so I was very satisfied. I added two singles:

405 x 1
410 x 1

During the workout, I kept watching over my son. It was his third time at the gym, so I was supervising him between sets, making sure he doing his movements properly. Along with that, I also got pulled into a conversation about a local controversy in the area I live in, but was still able to do some accessory squatting:

225 lbs for 5 x 8

I focused on low squatting during these accessory sets, ass to grass, and trying to keep perfect form. Staying at 8 reps, everything felt good. Next workout, it will be 5 x 10.

When the new wave commences, I'll be adding 10 lbs to my working max, for a new max of 395 lbs. Things are feeling good, my strength is returning, and I am confident that after a few waves, the ball will be rolling along again as before.


Tuesday 28 August 2012

Black Beans, Quinoa and Bench Pressing

Worked a twelve-hour shift today, things went well, and hit the gym after work for a bench press session. I felt energized, having eaten several meals of stir-fried quinoa, black beans, and veggies (supper last night and leftovers today). This food combination works well for keeping carbed up for the workouts ahead. Right now, I am working on cleaning up my eating, drinking lots of water, lots of fresh veggies, fruit and meat.

Bench press working weight is 295 lbs and I'm on the 5/3/1 week of the wave.

Warm ups with the regular percentages, and then 75%, 85%, and 95% respectively:

220 x 5
250 x 3
280 x 10

My goal was ten reps for the last set, so I was not disappointed, and I think I could've squeezed off another one with some red line effort.

Singles: 300 x 1, 315 x 1, 325 x 1

Assistance work:

Close-grip bench press 185 lbs for 5 x 10
Dumbbell rows 85 lbs for 5 x 10 each arm.
Dips at bodyweight 2 x 10 (should've done a third set, but called it wraps as I needed to get back to the house).

Everything felt great and it was satisfying to see a good all-out set.


Monday 27 August 2012

A Homecoming in August

I'm back!

In the time that I haven't blogged, I've had some ups and downs, death in the family, new job (although at the same workplace...more money, but also more stress), and some sickness too. Just the sort of things that pop up in life. However, I am recommitted to training again, and for the past several weeks, I've gone straight back to my old favourite training method:

Jim Wendler's 5/3/1

I tried cutting loose for a while from it, experimenting with two days per week using a template of an upper body push movement, lower body movement, one pulling movement and a grip training movement. It didn't provide as good of a workout as 5/3/1, was quite boring actually, and the challenge of hitting hard reps at a certain weight percentage was no longer there. The issues are behind me and after finishing up my training on my new job at work (six months of job training), I am now back in the groove and have been churning out the reps again in the gym. I've lost a lot of my former strength, but in the few weeks that I've been back on the program, I am noticing my numbers going up, my physical condition and endurance has improved, and I'm putting on some muscle which had previously dissipated.

Today, I am in the 5/3/1 week of the program, and I trained the dead lift.

My calculated working weight based on an initial 1 RM x 90% = 405 lbs.

After the warm up sets, it was 75%, 85%, and 95% respectively:

305 x 5
345 x 3
385 x 10

The air quality in the gym was bad and the weights were feeling heavy today on the warm ups (it's a shitty day out there, wet and humid) and I'm still sore from Friday's squat session. I added one single at 405 and walked the bar onto the pins on the outside of the rack. Stripping it down, I worked on barbell shrugs:

225 x 2 x 25
245 x 10
255 x 10
265 x 10
275 x 10

I was planning on throwing some chin ups in, but I cooled down while coaching my son. It's his second day at the gym working out. 16 years old, tall and lanky, he's ready to put on some muscle and strength, and why not do so with the old man?

So, I'm blogging again, journalling my workouts, using this blog as an aid to myself and to others who may be interested in sharing their results on this program. In my training logbook, which I always carry to the gym, I have a dated committment to this program, whereby I plan on using it exclusively for one year, sticking to the full template and especially the conditioning.

Stay tuned.

PS -- Added three hill sprints tonight an hour after supper. Time to put the hills back into action for conditioning.