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Old 10-06-2012, 11:46 AM   #21
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Originally Posted by BendtheBar View Post
Solid! Drink yer water and eat yer Wheaties. Curious to see how your DOMS are for your next workout.
Water and Wheaties hmmm... Where's the protein?

Most of the DOMS thus far has been from the long layoff from squats. Bench related DOMS, oddly enough< has been in the center of the back. Otherwise, my elbows. Man, I hope this pays off. My elbows are trashed.
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Old 10-06-2012, 11:55 AM   #22
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Originally Posted by big valsalva View Post
Water and Wheaties hmmm... Where's the protein?

Most of the DOMS thus far has been from the long layoff from squats. Bench related DOMS, oddly enough< has been in the center of the back. Otherwise, my elbows. Man, I hope this pays off. My elbows are trashed.
I like ice cream protein

I always "feel" my back when I try to go all out on the bench. I can feel the lats a little bit, but also the center of the lower back at the end of the session. Don't know the reason. Maybe just the act of trying to maintain an arch?
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Old 10-06-2012, 11:59 AM   #23
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Default 8 Sets of 4

8 Sets of 4

MikeM and kitarpyar both commented on 1.25 pound plates. The YMCA has a couple sets of Platemates. They're basically 1.25 pound magnets. Fractional weights are wonderful for prolonging progression, or playing with percentages (as I'm doing now). I actually own a complete set of fractional weights which I made out of 3/4 inch chain and cheapo carabiners. I found the plans on Dave Draper's site. I wanted to post up the link, but I can't find it anymore. I'll keep looking. But what I can do is increase my weight by 1-1/4 pound each session. Pretty cool. I'll try to take some pictures.

Friday, 10/5/12

BP
45x5
95x5
115x5
147.5x4x8

Wide Grip Lat Pulldowns (between warmup sets of BP)
125x9x3

Deficit Deadlift (standing on a hundo)
135x5
180x5
225x5
240x5
280x5
315x5

One more session today (10 sets of 3), then I'll be 1/3 of the way through this. Too soon to tell.
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Old 10-07-2012, 07:38 AM   #24
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Default 10 Triples

10 Triples

My home computer seems to have picked up a cold or something viral. So for now, I'm having to commandeer Mrs. Valsalva's work issued laptop. Can't say as I like this thing.

Our middle daughter has had hockey tryouts this week. She's trying out for the boys team. It's been a bit more intense than I had thought. They split the skaters into two groups with separate tryout times. THe only thing is, the goaltenders have to be at BOTH sessions. So Friday night, she was on the ice for over two straight hours (with a 15 minute break in the middle. The same thing on Saturday, and again today. Tough kid. She loves it thopugh.

10/6/12

Warmup a couple of minutes on the hand bike.

Bench Press
45x5
95x5
115x3
135x2
157.5x3x10

DB Rows
Right - 75x19
Left - 75x16
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Old 10-07-2012, 08:54 AM   #25
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2 solid sessions BV. Keep that train rolling. I am joining you and doing a 3 month high volume journey on bench.
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Old 10-07-2012, 02:32 PM   #26
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Originally Posted by BendtheBar View Post
2 solid sessions BV. Keep that train rolling. I am joining you and doing a 3 month high volume journey on bench.
Sweet! I'm excited to see how this turns out. Perhaps I can make hay with extended volume/frequency too.
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It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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Old 10-08-2012, 02:01 AM   #27
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Good work Val, 1/3 through already.....time flies when your having fun
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Old 10-10-2012, 12:05 AM   #28
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Good work Val, 1/3 through already.....time flies when your having fun
Hee, hee, hee, I was thinking the same thing too.
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It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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Old 10-10-2012, 12:15 AM   #29
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Default 6x6

6x6

Monday, 10/8/12

Bench Press
45x5
95x5
115x3
140x6x6

Chinups (between warmup sets of BP)
x/x/x = pretty sucky, sorry. I think I'm putting on extra weight.

Box Squat (w/belt)
45x5
125x5
155x5
185x5
215x3
245x3
275x3

Full Squat (no belt) - done in strip set fashion
275x1
225x1
135x1
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Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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Old 10-10-2012, 11:00 AM   #30
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Great sessions. Hope those elbows cooperate. Joint pain=not fun.

Good tip on those fractional plates! I've been noodling how to use carabiners for making some strongman stuff like farmer's handles, etc. Never occurred to me to use them for fractional weights too. Doh! No need for pictures, I know what you mean. Thanks.

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