Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 02-14-2013, 06:36 PM   #51
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 
Yeti Sports 1 Long Ass Shot Champion!
Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 403921
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

Quote:
Originally Posted by SecondsOut View Post
thanks haha

on all the presses, i was always working with low-40s to high-50s %1-RM for high volume workouts. if i averaged out all my workouts, though, i'd say it would be very close to 50% on the nose. my standard for high volume work is 6x10 @ 50%, and i just tweak things from there as i go along.
cool.
__________________
Balance
jdmalm123 is offline   Reply With Quote
Sponsored Links
Old 02-14-2013, 09:56 PM   #52
SecondsOut
Senior Member
Max Brawn
Points: 1,960, Level: 26 Points: 1,960, Level: 26 Points: 1,960, Level: 26
Activity: 15% Activity: 15% Activity: 15%
 
SecondsOut's Avatar
 

Join Date: Feb 2013
Posts: 779
Fav Exercise: Squat
Fav Supp: Oxidane
Reputation: 68942
SecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beast
Default Thursday, 2/14 (cont.)

Diet

SecondsOut is offline   Reply With Quote
Old 02-14-2013, 11:46 PM   #53
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,724
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578875
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
but I'm trying to stay fresh so that I can keep my near-daily frequency up. There's something about maximizing # of days in the gym that seems beneficial to me right now, like I'm greasing the groove.
I did a lot of frequency work the last 2 years. Something to be said about it.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 02-15-2013, 10:33 AM   #54
SecondsOut
Senior Member
Max Brawn
Points: 1,960, Level: 26 Points: 1,960, Level: 26 Points: 1,960, Level: 26
Activity: 15% Activity: 15% Activity: 15%
 
SecondsOut's Avatar
 

Join Date: Feb 2013
Posts: 779
Fav Exercise: Squat
Fav Supp: Oxidane
Reputation: 68942
SecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beast
Default

that's encouraging to hear
SecondsOut is offline   Reply With Quote
Old 02-15-2013, 04:16 PM   #55
SecondsOut
Senior Member
Max Brawn
Points: 1,960, Level: 26 Points: 1,960, Level: 26 Points: 1,960, Level: 26
Activity: 15% Activity: 15% Activity: 15%
 
SecondsOut's Avatar
 

Join Date: Feb 2013
Posts: 779
Fav Exercise: Squat
Fav Supp: Oxidane
Reputation: 68942
SecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beast
Default Friday, 2/15

Decided to base today on my last squat+bench workout. I added a set of 5 and subtracted a set of 10. The total progression would look like this:

Squat
5x5, 3x10
6x5, 2x10
7x5, 1x10
8x5

Bench
3x5, 6x10
4x5, 5x10
5x5, 4x10
6x5, 3x10
7x5, 2x10
8x5, 1x10

Today's workout was the one in sea green I don't know if I'll actually follow this, but it seems like a great way to transition from high volume to moderate volume. It also lets me work on getting comfortable handling a single weight. Here are the weights I want to feel comfortable with (good bar speed, minimum fatigue) before progressing:

Squat: 225, Bench: 185, Deadlift: 315

What better way to get comfortable with them than to work with them as often as possible without overtraining ? And this progression might allow me to do that.

Squat = 9,450 lbs.

10 x bar
8 x 135
4 x 225
2 x 275
*
a**) 6 x 5 x 225
b) 2 x 10 x 135

*Felt heavier than my last squat w/o, which concerned me at first. I might've been self-conscious, though, b/c I could see people watching me. Overheard a couple skinny guys doing quarter-depth squats for 115 lbs. say "he's going way past parallel," as if that means I'm doing it wrong lol. Besides, it's not that I'm "going way past parallel," it's that I'm going to the absolute bottom.
When did "going to/past parallel" become everyone's main concern with squats? You rarely hear "glute activation," "back arch," "push your knees out," or "don't keep your back folded too late in the lift" which, to me, are essential to learn and which require much patience and focus. Nope, all they talk about is "parallel," and they fight endlessly and pretend to actually know something about squats based on whether they think you should go "to" or "past" parallel. Wish I had a freakin home gym like some of you

**Felt good. Could've done more sets. Bar speed still too slow for how I want it to feel, though.

Bench = 9,700 lbs.

20 x bar
8 x 115
4 x 165
2 x 205
*
a**) 4 x 5 x 185
b) 5 x 10 x 120

*Felt heavier than I expected, which concerned me at first. Turned out to have no problems with my sets of 185; probably could've gone on for more sets of 5, like 2 maybe 3 more. I think my upper limit is down right now b/c of the recent high volume work. Even taking off just 20 lbs. enables me to handle the weight with lots more stamina.

**Felt good. Just like squats, I could've done more sets, although I want to be able to accelerate it more.

Taking the weekend off. I'm not fatigued, but this seems like a great opportunity to preempt fatigue. It's been a very productive week, and I don't want to risk overdoing it. Resting will be productive too. Here's the number of workouts I've done each week for the past month:

3 weeks ago: 4
2 weeks ago: 3
Last week: 5
This week: 4

Last edited by SecondsOut; 02-15-2013 at 04:22 PM.
SecondsOut is offline   Reply With Quote
Old 02-15-2013, 06:35 PM   #56
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 
Yeti Sports 1 Long Ass Shot Champion!
Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 403921
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

Let's make it happen!

and, yeah...home gym FTW
__________________
Balance
jdmalm123 is offline   Reply With Quote
Old 02-16-2013, 09:22 AM   #57
SecondsOut
Senior Member
Max Brawn
Points: 1,960, Level: 26 Points: 1,960, Level: 26 Points: 1,960, Level: 26
Activity: 15% Activity: 15% Activity: 15%
 
SecondsOut's Avatar
 

Join Date: Feb 2013
Posts: 779
Fav Exercise: Squat
Fav Supp: Oxidane
Reputation: 68942
SecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beast
Default Friday, 2/15 (cont.)

Diet



Whiskey & tequila for improved gains Meal 5 was the drunchies, although I was due for a meal. Hit the bar with a buddy and wasn't in the mood for bar food, so I held out till I got home.

Last edited by SecondsOut; 02-16-2013 at 09:27 AM.
SecondsOut is offline   Reply With Quote
Old 02-16-2013, 09:54 AM   #58
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 
Yeti Sports 1 Long Ass Shot Champion!
Join Date: Jan 2010
Location: Colorado
Posts: 3,880
Training Exp: not enough
Training Type: Powerbuilding
Fav Exercise: All of 'em
Fav Supp: Milk shake
Reputation: 403921
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

Quote:
Originally Posted by SecondsOut View Post

Whiskey & tequila for improved gains .
Hallelujah!
__________________
Balance
jdmalm123 is offline   Reply With Quote
Old 02-16-2013, 11:33 AM   #59
SecondsOut
Senior Member
Max Brawn
Points: 1,960, Level: 26 Points: 1,960, Level: 26 Points: 1,960, Level: 26
Activity: 15% Activity: 15% Activity: 15%
 
SecondsOut's Avatar
 

Join Date: Feb 2013
Posts: 779
Fav Exercise: Squat
Fav Supp: Oxidane
Reputation: 68942
SecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beastSecondsOut is a lifting beast
Default Saturday, 2/16

'Nother empty stomach + BM morning = weight check

Weight Check = 176 lbs.

Haha, I'm actually shedding lbs.! Now you've all seen my diet and training logs. You know I'm putting in the workouts and eating the calories. I really don't think this is lost muscle mass. My traps, quads, delts, tris, and chest are noticeably thicker; all my shirts are tighter in the chest/shoulders; and I just generally feel fuller. My lower abs are a bit more visible than usual; without intending to at all, I think I'm actually burning fat. I'll take pics at the 1-month mark from when I took the photos in my original post.

It's all going exactly how miked96 described it in his article: "Worried about getting fat? Give me a break! If you’re a 145-pound man...do you even have the metabolism to get fat?...Take advantage of your metabolism to keep you lean and build something to be proud of."

Pretty stoked, bros

Last edited by SecondsOut; 02-17-2013 at 12:48 AM.
SecondsOut is offline   Reply With Quote
Old 02-16-2013, 12:20 PM   #60
Soldier
Senior Member
Max Brawn
Points: 14,594, Level: 78 Points: 14,594, Level: 78 Points: 14,594, Level: 78
Activity: 89% Activity: 89% Activity: 89%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,856
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
Reputation: 224159
Soldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master member
Default

I'm freaking jealous. No way I could eat that much and be that light. Then again, I haven't weighed 175lb since 7th grade. You're definitely killing it in here!
__________________
Current PRs at 242- 495, 345, 585, 1425
Soldier is online now   Reply With Quote
Reply

Bookmarks


Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:11 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.