Post by Boris on Jun 4, 2005 16:04:28 GMT -5
Friday, April 8 - BP
BP: bar x 10 x 4sets, 65lbs x 6, 95lbs x 6, 135 x 6 x 2sets
BP (w. chains): 135 x 6 x 2sets, 185 x 3 x 6sets
Back at it today after taking the week off after the meet in Omaha. I hope to do a full meet, or a push/pull meet, sometime in July or August. My hands are doing better, so I hope that my bench and DL training will start to come along.
My right elbow was bothering me a bit today. I think I probably tweaked it at the meet and carrying around the little guy all week hasn't helped. I'll ice tonight.
--------------------------------------------------------------------------------
Sunday, April 10 - SQ
Speed SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 3 x 2sets, 315 x 3, 275 x 3 x 6sets
Ab Pulldowns: 80lbs x 10, 100lbs x 10 x 2sets
On Johnny's recommendation, I tried out speed squats today. I know that I was supposed to figure the %s differently, but I ended up working up to about 65% of my equipped max, and then doing the drop sets w. about 55%. I was supposed to figure in bdwt., but I didn't - hopefully Johnny will help me out w. it.
Anyway, I honestly can't remember the last time I did "speedy" reps w. straight weight (i.e. no bands, chains, box). It really hammers you in the hole and as you come out of it. My lower back and knees were feeling it a bit. I'm still not sure how I feel about that, but I'll definately give JM's workouts a short for a while. If nothing else, it will be a great change of pace for a while.
johnny mneumonic
--------------------------------------------------------------------------------
Yeah you definitely should have Appropriated the weight. 315 is way to heavy for you if you use 65% of your equipped max. The weight for 65% should have been 280 and 210 for 55% if you go by your equipped max. And actually it could be lower unless you worked out in full gear today.It would also help if you rotate the exercises. Then it would be like wave-loading the two different percentages.(65%,55%,65%,55%) It would help with improving your power.Btw it is a good sign if you feel it at the bottom of the movement. Muscle pain that is,not achey joint pain.
--------------------------------------------------------------------------------
Monday, April 11 - BP
BP: bar x 10 x 3sets, 135 x 6 x 3sets, 185 x 3
BP (w. chains): 185 x 3, 205 x 3 x 3sets
Moose Call
--------------------------------------------------------------------------------
Thursday, April 14 - DL
DL: bar x 8 x 2sets, 135 x 3 x 2sets, 225 x 3, 255 x 3,
245 x 3 (alternated w. 225 x 3) for 3sets
Sit-Ups (off lat pulldown): x20 x 3sets
I was sore until today from my last squat workout... I had a talk w. Johnny about volume regulation w. DB Hammer's methods and I'm thinking that to being able benefit the most requires a prerequisite amount of GPP (I have NONE...).
Today, even though I was to continue w. the speed reps until my tempo slowed, I stopped short because I had to hurry home and also my lower back was starting to feel it.
--------------------------------------------------------------------------------
Friday, April 14 - BP
BP: bar x 10 x 3sets, 135 x 6 x 3sets, 185 x 3
BP (w. chains): 185 x 3
BP (w. 2 chains): 185 x 2 x 4sets
Moose Call
johnny mneumonic
--------------------------------------------------------------------------------
Your weight selection for your dead workout was pretty good.For 65% AW you would use 250 and 55%AW you would use 200. Comparing this to your current dl max from your last meet. Also you don't want the weight to touch floor hence the need for standing on a box or plates. But still, I would say try it again along with another session for squats. I definitely feel you will benefit from these Strength-speed,Speed-strength workouts.
--------------------------------------------------------------------------------
Thanks JM. I will give them another week and drop the weight a little. Today, it's back to squats!
--------------------------------------------------------------------------------
Saturday, April 17 - Speed SQ
SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 3 x 2sets, 315 x 3, 275 x 3 (alt. w. 225 x 3) x 3sets
Ab Pulldowns: 80lbs x 10 x 5sets
Alternating the speed sets of 275 w. 225 made the sets w. 275 feel heavier! Also, I was having form issues w. the sets of 275. Everything was faster this week I think, but there's definately a learning curve w. speedy lifting.
JM, are my sets w. 275 supposed to be the same speed as my sets w. 225? Do I then stop sets when my sets w. 275 have slowed, or when both have slowed?
johnny mneumonic
--------------------------------------------------------------------------------
Don't think about comparing the 65%AW sets to the 55%AW sets.Obviously 275 will feel slower after a set of 225. However once the drop offs start feeling slow for either weight then stop.If you do 3 drop-offs at 65% and 6 drop-offs for 55% so be it.
Also were the 275 & 225 initial sets for you? If they were then you should have lightened the weight for drop offs.Possibly to 265 & 215. But keep up the good work.
--------------------------------------------------------------------------------
Obviously I don't have everything figured out yet. I'm starting to get the hang of it though (I think...). I'll finish out this week w. the DL, and then I'll probably go back to chains on my squats for a couple weeks. I have some questions still (about the deloading) and I'll try to call you later tonight.
I'd like some different DL work for next week - if you have work outs, I'd love to hear them.
--------------------------------------------------------------------------------
Monday, April 18 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets
BP (w. chains): 135 x 6, 185 x 4, 225 x 1 (+miss)
BP: 225 x 4 x 3sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10 x 2sets, 25lbs x 2sets
Except for the set of 225 w. chains, BP felt pretty good today. I wanted to do board press, but I need someone to work out with. On Friday, I'll be working with a student and I'll try to get some board press sets in then.
--------------------------------------------------------------------------------
Thursday, April 21 - Speed DL
DL (off 3" platform): bar x 6, 135 x 4, 225 x 3, 275 x 3, 275 x 3 (alternated w. sets of 245 x 3) x 3sets, 245 x 3 x 2sets
Everything felt much better today. I did the DLs off of plates (as per JM's suggestion) so I wasn't hitting the floor and it was much smoother. Today, my DL felt much tighter all around and a lot faster.
I ended the sets because I was feeling all kinds of twinges and pains even though the sets themselves were still feeling speedy.... I know, I know...
--------------------------------------------------------------------------------
Friday, April 22 - BP
BP: bar x 10 x 3sets, 135 x 6 x 2sets
BP (w. chains): 135 x 6 x 2sets, 185 x 3 x 2sets
BP (w. 2 chains): 185 x 3 x 4sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 25lbs x 10
BP felt pretty good today. I'm feeling better and better about a summer meet.
Johnny Mnemonic
--------------------------------------------------------------------------------
Here is a DL workout you can try. It is very simple and is made up of only two exercises.For the deads you will definitely want to stand on something (box or plates) in order to hold the start position. For the abs I would sit on a bench that has ankle support or in a lat pulldown machine. If not you can try whatever else works. Again,any questions let me know.
ISO Deadlifts 10 second holds
(At start position,around ankle area)
Try to account for bodyweight and then drop weight by about
5% from bar. Ex. If you use 300 add 50% of your bodyweight (about 100lbs) Then take 5% of 400 = 20lbs, so you will use 280 on your drop sets.
ISO Abs 10-20 second holds
Again I have the luxury of using a decline bench with an ankle brace for this exercise but if you don't want to sit go ahead and use whatever ab exercise you want. Just try to do perform it in a isometric fashion. Again,account for bodyweight and drop 5% from the initial set.
--------------------------------------------------------------------------------
Thanks Johnny! I'll give it a shot for a couple of weeks.
--------------------------------------------------------------------------------
Sunday, April 24 - SQ
SQ: bar x 6, 135 x 6
SQ (w. chains): 135 x 4, 225 x 3
SQ (w. 2 chains): 225 x 3, 315 x 3 x 4sets*
--------------------------------------------------------------------------------
Tuesday, April 26 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets
BP (w. chains): 135 x 6, 185 x 3, 205 x 3 x 3sets
BP: 225 x 5
--------------------------------------------------------------------------------
Friday, April 29 - DL/SQ
DL: bar x 10, 135 x 6, 225 x 3 x 2sets
DL (from 3" platform): 315 x 1 x 2sets, (w. 5 sec. pause at bottom on eccentric) 315 x 1 x 5sets
SQ (high bar, close stance): 135 x 6, 225 x 6 x 3sets
Tomm E Boy
--------------------------------------------------------------------------------
Hey Bachmann, just reading through your workouts. I notice you don't do much assistance. Just curious why that is.
__________________________
"Lift heavy, listen to sludge, eat pizza and get tattoos; that's all you gotta do to stay happy."
- Jim Wendler
--------------------------------------------------------------------------------
A combination of laziness and lack of time. Most of my workouts are late at night after my son has gone to bed (usually 10pm or so), so I try to get in and out as quickly as possible.
I seem to be all right w. as little as I do, but I definately need more ab, lower back, shoulder, and tricep work. GPP is non-existent for me and is another area that I hope to shore up this summer.
BP: bar x 10 x 4sets, 65lbs x 6, 95lbs x 6, 135 x 6 x 2sets
BP (w. chains): 135 x 6 x 2sets, 185 x 3 x 6sets
Back at it today after taking the week off after the meet in Omaha. I hope to do a full meet, or a push/pull meet, sometime in July or August. My hands are doing better, so I hope that my bench and DL training will start to come along.
My right elbow was bothering me a bit today. I think I probably tweaked it at the meet and carrying around the little guy all week hasn't helped. I'll ice tonight.
--------------------------------------------------------------------------------
Sunday, April 10 - SQ
Speed SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 3 x 2sets, 315 x 3, 275 x 3 x 6sets
Ab Pulldowns: 80lbs x 10, 100lbs x 10 x 2sets
On Johnny's recommendation, I tried out speed squats today. I know that I was supposed to figure the %s differently, but I ended up working up to about 65% of my equipped max, and then doing the drop sets w. about 55%. I was supposed to figure in bdwt., but I didn't - hopefully Johnny will help me out w. it.
Anyway, I honestly can't remember the last time I did "speedy" reps w. straight weight (i.e. no bands, chains, box). It really hammers you in the hole and as you come out of it. My lower back and knees were feeling it a bit. I'm still not sure how I feel about that, but I'll definately give JM's workouts a short for a while. If nothing else, it will be a great change of pace for a while.
johnny mneumonic
--------------------------------------------------------------------------------
Yeah you definitely should have Appropriated the weight. 315 is way to heavy for you if you use 65% of your equipped max. The weight for 65% should have been 280 and 210 for 55% if you go by your equipped max. And actually it could be lower unless you worked out in full gear today.It would also help if you rotate the exercises. Then it would be like wave-loading the two different percentages.(65%,55%,65%,55%) It would help with improving your power.Btw it is a good sign if you feel it at the bottom of the movement. Muscle pain that is,not achey joint pain.
--------------------------------------------------------------------------------
Monday, April 11 - BP
BP: bar x 10 x 3sets, 135 x 6 x 3sets, 185 x 3
BP (w. chains): 185 x 3, 205 x 3 x 3sets
Moose Call
--------------------------------------------------------------------------------
Thursday, April 14 - DL
DL: bar x 8 x 2sets, 135 x 3 x 2sets, 225 x 3, 255 x 3,
245 x 3 (alternated w. 225 x 3) for 3sets
Sit-Ups (off lat pulldown): x20 x 3sets
I was sore until today from my last squat workout... I had a talk w. Johnny about volume regulation w. DB Hammer's methods and I'm thinking that to being able benefit the most requires a prerequisite amount of GPP (I have NONE...).
Today, even though I was to continue w. the speed reps until my tempo slowed, I stopped short because I had to hurry home and also my lower back was starting to feel it.
--------------------------------------------------------------------------------
Friday, April 14 - BP
BP: bar x 10 x 3sets, 135 x 6 x 3sets, 185 x 3
BP (w. chains): 185 x 3
BP (w. 2 chains): 185 x 2 x 4sets
Moose Call
johnny mneumonic
--------------------------------------------------------------------------------
Your weight selection for your dead workout was pretty good.For 65% AW you would use 250 and 55%AW you would use 200. Comparing this to your current dl max from your last meet. Also you don't want the weight to touch floor hence the need for standing on a box or plates. But still, I would say try it again along with another session for squats. I definitely feel you will benefit from these Strength-speed,Speed-strength workouts.
--------------------------------------------------------------------------------
Thanks JM. I will give them another week and drop the weight a little. Today, it's back to squats!
--------------------------------------------------------------------------------
Saturday, April 17 - Speed SQ
SQ: bar x 6 x 2sets, 135 x 3 x 2sets, 225 x 3 x 2sets, 315 x 3, 275 x 3 (alt. w. 225 x 3) x 3sets
Ab Pulldowns: 80lbs x 10 x 5sets
Alternating the speed sets of 275 w. 225 made the sets w. 275 feel heavier! Also, I was having form issues w. the sets of 275. Everything was faster this week I think, but there's definately a learning curve w. speedy lifting.
JM, are my sets w. 275 supposed to be the same speed as my sets w. 225? Do I then stop sets when my sets w. 275 have slowed, or when both have slowed?
johnny mneumonic
--------------------------------------------------------------------------------
Don't think about comparing the 65%AW sets to the 55%AW sets.Obviously 275 will feel slower after a set of 225. However once the drop offs start feeling slow for either weight then stop.If you do 3 drop-offs at 65% and 6 drop-offs for 55% so be it.
Also were the 275 & 225 initial sets for you? If they were then you should have lightened the weight for drop offs.Possibly to 265 & 215. But keep up the good work.
--------------------------------------------------------------------------------
Obviously I don't have everything figured out yet. I'm starting to get the hang of it though (I think...). I'll finish out this week w. the DL, and then I'll probably go back to chains on my squats for a couple weeks. I have some questions still (about the deloading) and I'll try to call you later tonight.
I'd like some different DL work for next week - if you have work outs, I'd love to hear them.
--------------------------------------------------------------------------------
Monday, April 18 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets
BP (w. chains): 135 x 6, 185 x 4, 225 x 1 (+miss)
BP: 225 x 4 x 3sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10 x 2sets, 25lbs x 2sets
Except for the set of 225 w. chains, BP felt pretty good today. I wanted to do board press, but I need someone to work out with. On Friday, I'll be working with a student and I'll try to get some board press sets in then.
--------------------------------------------------------------------------------
Thursday, April 21 - Speed DL
DL (off 3" platform): bar x 6, 135 x 4, 225 x 3, 275 x 3, 275 x 3 (alternated w. sets of 245 x 3) x 3sets, 245 x 3 x 2sets
Everything felt much better today. I did the DLs off of plates (as per JM's suggestion) so I wasn't hitting the floor and it was much smoother. Today, my DL felt much tighter all around and a lot faster.
I ended the sets because I was feeling all kinds of twinges and pains even though the sets themselves were still feeling speedy.... I know, I know...
--------------------------------------------------------------------------------
Friday, April 22 - BP
BP: bar x 10 x 3sets, 135 x 6 x 2sets
BP (w. chains): 135 x 6 x 2sets, 185 x 3 x 2sets
BP (w. 2 chains): 185 x 3 x 4sets
Bent Over Laterals: 10lbs x 10, 15lbs x 10, 25lbs x 10
BP felt pretty good today. I'm feeling better and better about a summer meet.
Johnny Mnemonic
--------------------------------------------------------------------------------
Here is a DL workout you can try. It is very simple and is made up of only two exercises.For the deads you will definitely want to stand on something (box or plates) in order to hold the start position. For the abs I would sit on a bench that has ankle support or in a lat pulldown machine. If not you can try whatever else works. Again,any questions let me know.
ISO Deadlifts 10 second holds
(At start position,around ankle area)
Try to account for bodyweight and then drop weight by about
5% from bar. Ex. If you use 300 add 50% of your bodyweight (about 100lbs) Then take 5% of 400 = 20lbs, so you will use 280 on your drop sets.
ISO Abs 10-20 second holds
Again I have the luxury of using a decline bench with an ankle brace for this exercise but if you don't want to sit go ahead and use whatever ab exercise you want. Just try to do perform it in a isometric fashion. Again,account for bodyweight and drop 5% from the initial set.
--------------------------------------------------------------------------------
Thanks Johnny! I'll give it a shot for a couple of weeks.
--------------------------------------------------------------------------------
Sunday, April 24 - SQ
SQ: bar x 6, 135 x 6
SQ (w. chains): 135 x 4, 225 x 3
SQ (w. 2 chains): 225 x 3, 315 x 3 x 4sets*
--------------------------------------------------------------------------------
Tuesday, April 26 - BP
BP: bar x 10 x 2sets, 135 x 6 x 2sets
BP (w. chains): 135 x 6, 185 x 3, 205 x 3 x 3sets
BP: 225 x 5
--------------------------------------------------------------------------------
Friday, April 29 - DL/SQ
DL: bar x 10, 135 x 6, 225 x 3 x 2sets
DL (from 3" platform): 315 x 1 x 2sets, (w. 5 sec. pause at bottom on eccentric) 315 x 1 x 5sets
SQ (high bar, close stance): 135 x 6, 225 x 6 x 3sets
Tomm E Boy
--------------------------------------------------------------------------------
Hey Bachmann, just reading through your workouts. I notice you don't do much assistance. Just curious why that is.
__________________________
"Lift heavy, listen to sludge, eat pizza and get tattoos; that's all you gotta do to stay happy."
- Jim Wendler
--------------------------------------------------------------------------------
A combination of laziness and lack of time. Most of my workouts are late at night after my son has gone to bed (usually 10pm or so), so I try to get in and out as quickly as possible.
I seem to be all right w. as little as I do, but I definately need more ab, lower back, shoulder, and tricep work. GPP is non-existent for me and is another area that I hope to shore up this summer.