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Post by Boris on Oct 30, 2005 23:37:56 GMT -5
Sunday, October 30, 2005 - SQ
Manta Ray SQ: bar x 6, 135 x 6, 225 x 6, 315 x 2*, 250 x 6
Ab Pulldowns (superset w. Hypers): 80lbs x 10, 100lbs x 10 x 2sets
Hyperextensions: x10 x 3sets
*=w. belt
I turn 35 on December 15 and I'm making it a goal to squat 35 reps w. 225lbs. I decided I'd start a new log for it. My best is 21 reps which I did in June.
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Post by Boris on Nov 2, 2005 8:22:25 GMT -5
Tuesday, November 1 - BP & GPP
Kettlebell Swings (72lb, above head): x10 x 3sets
BP: bar x 10-20 x 3sets, 135 x 10 x 2sets, 225 x 3
KB pass through legs: 3 sets
I got the KB yesterday and had to give it a try. The KB swings were great - kind of like a ballistic pull-though. I was wheezing and coughing after each set - I guess I'm not completely over the infection..
I was going to try some presses w. the KB, but somehow I tweaked my shoulder benching and so that will have to wait.
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Post by Boris on Nov 4, 2005 0:20:56 GMT -5
Thursday, November 3, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3 x 3, 250 x 10
Hyperextensions: x10 x 3sets
This session just totally wiped me out. I had a 13+ hour workday and working out at 10pm is never the best... Hopefully, squats won't feel so heavy next week!
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Post by Johnny Mnemonic on Nov 4, 2005 20:34:05 GMT -5
250x10 at the end of your squat session. Looking good. You are on your way to 225x35.
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Post by Boris on Nov 5, 2005 11:22:22 GMT -5
Thanks Johnny!
Friday, November 4, 2005 - BP
BP: bar x 10-20 x 3sets, 135 x 6
BP (w. chains): 135 x 6, 185 x 3 x 5sets
Side Bends: 72lb KB x 10 x 3sets
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Post by Boris on Nov 7, 2005 22:50:54 GMT -5
Monday, November 7, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3, 335 x 3*, 340 x 3*, 250 x 10
*=w. belt
Only had time for a very short workout after work - most of my workouts are usually right after work, or after the little one goes to bed (usually after 10pm).
Squats were tough and I think I'm favoring my right leg a little - I'll try to videotape them sometime in the next couple weeks to check my form. I feel like I'm having trouble maintaining upperback tension through the heavier sets and I'll try to do more rows, bent-over laterals and bent-over front raises to correct it.
I'm really light right now - 189! No wonder I feel weak!
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Post by Boris on Nov 8, 2005 22:49:43 GMT -5
Tuesday, November 8, 2005 - BP & GPP
BP: bar x 10-20 x 2sets, 135 x 6 x 2sets, 225 x 3, 205 x 3 x 2sets
72lb KB Swing (eye level): x10 x 3sets
72lb One-Arm KB Swing (chest-level): x10 x 2sets
Wow! The one-arm KB swing is a whole new level of painful fun! The kettlebell swing feels like a pull-through and Dimel DL type of movement. Doing it one-armed puts a lot more stress on your arms, abs and traps.
I don't know if they'll help my squat any, but they are a lot of fun!
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Post by Boris on Nov 11, 2005 6:01:37 GMT -5
Thursday, November 10, 2005 - SQ
SQ: bar x 6, 135 x 3, 225 x 3, 315 x 2, 315 x 3
72lb KB Lunges: x10 x 4sets
This workout was planned for Friday, but I didn't think I would have time so I did it on Thursday instead. I definately needed the day of rest because the squats felt like 405!
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Post by Boris on Nov 11, 2005 16:09:25 GMT -5
Friday, November 11 - Aux. Work
Military Press: bar x 6, 95lbs x 6, 135 x 6 x 2sets
Bent-Over Laterals: 10lbs x 10 x 2sets, 15lbs x 10 x 2sets, 25lbs x 10
I didn't plan on doing anything today, but I was in the gym working with a kid and decided to do a few sets while he was resting.
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Post by Boris on Nov 15, 2005 16:31:50 GMT -5
Monday, November 14, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 245 x 10, 250 x 10, 260 x 10, 225 x 6
Felt absolutely horrible going into the gym, but I felt better later on. Groin started to hurt on last set, so I stopped at 6.
Tuesday, November 15 - GPP
Standing DB Press: 10lbs x 6, 15lbs x 6, 25lbs x 6, 40lbs x 6, 55lbs x 6
One-Arm Press: 32kg kettlebell x 0*
Standing DB Press: 70lbs x 3
KB 2-hand Swings: x10
KB 1-hand Swings: x10 x 2sets
KB 1-hand Swings (alt. hands): x10 x 2sets
KB 2-hand Swings: x20
*=...Wasn't even close to doing a single press w. the KB. The KB twists in your hand and I'm sure there were technique issues. I usually have no problem shoulder pressing a pair of 70lb DBs for sets of 6, so I suppose I should practice one-armed pressing for a while... Very aggravating...
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Post by Boris on Nov 17, 2005 19:57:39 GMT -5
Wednesday, November 16, 2005 - BPSQ: bar x 6 x 2sets Concentric-Only SQ: 135 x 1, 225 x 1 BP: bar x 10-20 x 2sets, 135 x 10 x 2sets, 205 x 5 x 3sets I did the concentric squats and videotaped them because I somehow managed to convince xMEATHEADx over at the wannabebig forums that I trained using concentric movements exclusively - no eccentric at all. For some reason, my sarcasm was totally lost on him... Here's the clip: media.putfile.com/concentric-squat
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Post by Boris on Nov 18, 2005 17:43:51 GMT -5
Friday, November 18, 2005 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 245 x 11, 250 x 11, 250 x 12
Each of the last three sets took about 50-60secs each. The last set was quite painful... Got a ways to go before 12/15 - I'm guessing that the 225 x 35 is going to take at least 3:00~3:30!
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Post by Johnny Mnemonic on Nov 18, 2005 21:21:20 GMT -5
Hey Boris I thought I might give you some advice on your goal. It looks to me that your squat sets seem to not go over 12 reps. Have you thought about increasing the reps? Of course you would have to drop the weight. But at least you will be training your body more for your goal of 35 reps.
You could alternate this type of workout with Heavy sets of 1-3. On heavy days you might want to throw in some ISO stuff. I have put down some workout scenarios below. Btw give me a call at home. I called your land line last night cuz I still don't want to call your cell since it doesn't work well.
High rep day
initial set - weight ? x 30-40 reps
drop set - drop 15-25 pounds x 30-40 reps
Low rep day
intial set - 1-3 reps
or
ISO at parralel for 8-10 seconds
Throw in any accessory work you can handle afterwards. I know you don't have much access to cardio equipment so it would be beneficial to get it during you squat workouts (i.e. 30-40 reps).
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Post by Boris on Nov 19, 2005 7:57:14 GMT -5
Hey Boris I thought I might give you some advice on your goal. It looks to me that your squat sets seem to not go over 12 reps. Have you thought about increasing the reps? Of course you would have to drop the weight. But at least you will be training your body more for your goal of 35 reps. You could alternate this type of workout with Heavy sets of 1-3. On heavy days you might want to throw in some ISO stuff. I have put down some workout scenarios below. Btw give me a call at home. I called your land line last night cuz I still don't want to call your cell since it doesn't work well. Yes, of course you are right Johnny. This will sound asinine, but I was actually reasoning that I didn't have to do such high reps to prepare - kind of like doing a broken mile or pace work and then putting it all together on race day... The only thing I worry about is my training volume suddenly skyrocketing. I guess I should just grow a pair and deal with it. Thanks and I will be implementing your plan (next week will have one low rep and one high rep squat session). |
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Post by Boris on Nov 21, 2005 7:01:44 GMT -5
Sunday, November 20, 2005 - BP
BP: bar x 10-20 x 3sets, 135 x 6
BP (w. chains): 135 x 6, 185 x 3 x 5sets
Bent-Over Laterals: 10lbs x 12, 15lbs x 10, 25lbs x 10
Ab Pulldowns: 80lbs x 12, 100lbs x 10, 120lbs x 8
Had about 25mins for this workout, so this was all I could do.
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