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tommitulip
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« on: September 20, 2011, 08:46:39 AM » |
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Hi!
I'm just moving my progress diary over from another site as there they seem to have
severe server problems.
I'm here anyway pretty often so I might as well post here.
Sorry I start right in the middle but I can't for above reason copy my log from there.
So it starts with sunday's& today's workout:
All weights in kg
Stats:46years,179cm,79 kg/172 lbs
Good day after squat wo yesterday a little sore but no big discomfort!
9/18/2011 Cycle 3 Week 2
PRESS
Joint and dynamic warm up
Warm up with
barx10
30x5
35x4
40x3
36x5
41x5
46x5
46x4
41x3
36x10
Supersetted:
Pullups:5/4/4/4/3
Dips: 8/6/5/5/5
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55 minutes
I reduced volume here.Focus on the lifts.
Week 3 fits better for extravaganzas! :-)
I missed the chance to do a nice rep PR@46!
I unracked a bit awkward and got distracted a bit...
Let's see what I can do at 48 next round....;-)
My goal until autumn: 50kgx5 (lets say November 30)
Stats:46years,179cm,79kg/175 lbs
9/20/2011 Cycle3 Week2
Deadlift
SMR,Joint&dynamic warm up
Warm up:
RP
60x5
80x3
90x3
DL
60x3
70x2
74x3
84x3
95x5
Supersetted:
Good morning
10x40
10x40
10x40
10x30
10x30
Pullups:5/5/4/4/4
40 min
I didn't expect that it would go so well as I slept only 4hours last night
and felt drowsy all day.
I missed a rep PR by one meager rep.It's this millisecond of doubt that makes the difference
sometimes...do I pull?...No...?
Now we go out my quadruple portion of french fries is waiting!! 8-D
My Goal: 120kgx? until end of the year 2011=1,5BW
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« Last Edit: September 22, 2011, 08:36:26 AM by tommitulip »
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tommitulip
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« Reply #1 on: September 22, 2011, 08:35:51 AM » |
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Stats:
46years,179cm,79 kg/172 lbs
9/22/2011 Cycle3 Week2
Bench
Joint warm up dynamic warm up
Warm up with
barx10
30x6
40x6
53x3
61x3
68x7(repPR)
68x3
61x3
53x12(well repPR)
Supersätzchen:
Inv.Rows:10/10/8/7/6
Dips :8/7/6/6/5
50min
It feels so good to dominate the workout!:-)
I will enjoy this emotion as long as I can!!
The additional work is always hardest,I give all out on my worksets(espacially the THIRD set!:-)
Will I ever do 50reps for inv.rows&dips?I don't care too much honestly...
Goal:My bodyweight (79kg) x reps!
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tommitulip
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« Reply #2 on: September 24, 2011, 08:54:09 AM » |
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Stats:
46years,179cm,79 kg/175 lbs
9/24/2011 Cycle 3 Week 2
SQUAT
SMR;joint wu; Dynamic warm up
wu:
Barx6(last high bar reps)
40x6
50x5
60x5
67x3
76x3
86x4( PR+rep PR)
86x3
76x3
67x6
Supersettted:
Step ups+20kg:15/15/15
Deuserband Clams(seated):20/18/17
65min
I admit rep4 was not really perfect I did it for my ego!
But I went down to paralell and came up and that's all that counts!
:-)
Man stepups are the work of devil! In combination with the abductor training
they are very close to conditioning.Sometimes I simply lost count so I did more than prescribed.
I used to do them on deadlift day but I think they fit better here.
Tonight double portion of(self invented& cooked) chili for me!!
My Squat goal is still 92kg-my bodyweight of 2009 for reps!
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tommitulip
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« Reply #3 on: September 26, 2011, 08:29:58 AM » |
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Stats:
46years,179cm,79 kg/172 lbs
9/26/2011 Cycle 3 Week 3
3rd Week.Time for some extravaganzas before the deload! :-)
I love this program!!! Thanks JIM!!!
PRESS
Joint and dynamic warm up
15xpushup
Warm up with
barx10
30x5
35x5
38x5
43x3
48x3(repPR)
Supersätzchen:
BBB
30x10
30x10
30x10
30x10
30x10
Pullups:5/5/4/5/4
Supersätzchen reloaded ;-)
Kneeraise:13/11/11
Pullups : 3/3/2
50 minutes
I'm happy now.The BBB was a bit like when I did middledistancerunning at school:
After 7laps you were in the "tunnel" Runnershigh.
The additional exercises suffer from this of course but who cares.
My goal until autumn: 50kgx5 (let's say Nov 30)
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tommitulip
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« Reply #4 on: September 28, 2011, 08:53:27 AM » |
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Stats:
46years,179cm,79kg/175 lbs
9/28/2011 Cycle3 Week3
Beautiful late summer outside.Time to sweat! :-)
Deadlift
SMR,Joint&dynamic warm up
Warm up:
RP 60x5
80x5
DL 60x5
70x3
...funny I did exactly the same warm up as for week 3 in cycle 2
79x5
89x3
100x4
100x2
89x3
79x5(I did a speed set first time I just bounced the reps-I liked it!!)
Timesaver Superset:
Barbell GM 40kg
5x10
Pullup/chin:
5/4/4/3/3*
*That was all I could!
65 min
Longish wo! But I did quite a bit of foamrolling in my warm up.
Nice workout I might could have done more but not much!
My weak point is the legs when deadlifting.
When I push them in the ground I can feel that they're a bit "unstable"
But this could come from the loose left si joint also.
I will do something about this asap!
I really start to "believe" I will get better!!
Physical&mentally!!
Second puberty or what?!:-)
Goal?
I dream about beeing able to do 10 reps with 100kg until end of the year maybe doing singles at 120kg!!!
That would be great!!
Sounds impossible with my chronic pain,depression,anxiety and all.But somewhere deep inside I know I can otherwise I wouldn't do all this!
:-)
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tommitulip
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« Reply #5 on: October 02, 2011, 05:10:41 AM » |
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Stats:
46years,179cm,79 kg/175 lbs
10/2/2011 Cycle 3 Week 3
SQUAT
I wanted to workout yesterday but didn't find the time.
Woke up late felt annoyed as I had to work out earlier than I'm used to as we are going
to a birthday party in the afternoon.(Still there will be CAKE 8-P)
+having a nasty depressive feeling all morning feeling nervous,agitated and all.
What should I do?
Luckily there's a great advice by Jim Wendler:
Having a Less than Stellar Day
You’re not always going to have great training days.
Life is filled with distractions, and you’re going to get stressed out.
Combine that with a bad night’s sleep or a lack of food, and you’re looking at a lot of things
that can potentially go wrong.
The bottom line here is that you’re not going to have great days all the time.
When this happens, I recommend going into the weight room with one purpose:
getting your prescribed weights and leaving.
The weights may feel heavy, but every part of this program is designed to build onto every other part
– from one workout to the next, and one wave to the next.
This week of 3x5 will earn you the right to move on to the next 3x5 week of the next wave.
And luckily I followed his advice! :-)
SMR;joint wu; Dynamic warm up
wu:
Barx5
40x5
50x3
60x3
71x5
81x3
90x1(PR)
30min
I went for a double but the bar came on me when ascending so I had to dump it on the
pins.First time I had to do this,I survived and learned a lesson:
It's good to actually KNOW it's safe!
To do a not ugly at all PR on a less than stellar day counts twice,doesn't it.
I never squatted this weight before!! I never dared too!
And guess where my depression is now?
Blown away by the wind!!
:-)
Deload week and possible repetition of this cycle
in Not Doing Jack Shit Fashion
I will decide this later....
Man 90kg that is awesome!
My Squat goal is still 92kg-my bodyweight of 2009 for reps!
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tommitulip
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« Reply #6 on: October 03, 2011, 02:27:34 AM » |
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10/3/2011
Did a "weigh in" today as I start this job from wednesday.
BW: 80,5kg
So I gained about 1kg in three months even with upping my
food intake drastically(quadruple portions of french fries,
cake,minced meat,pizza,pancake orgies...)
That's good!
While having to work physically again for the next month I add
1l of extra milk/day.
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« Last Edit: October 04, 2011, 09:07:54 AM by tommitulip »
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tommitulip
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« Reply #7 on: October 04, 2011, 08:25:59 AM » |
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Stats:
46years,179cm, 80 kg/176 lbs
10/4/2011 Cycle 3 Week 4
PRESS
Joint and dynamic warm up
15xknee pushup
Warm up with
barx10
25x8
30x5
35x5
40x5
I did pullups between the sets:
6/5/5/4/4
+ hang cleaned the bar just for fun
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20 minutes
I know the workweights are too high for deload week but if I'd stick
to the prescribed percentages I would have had to cut off a bit of the bar for set #1 ;-)
And I'm proud to say that 40 isn't really an effort anymore!
My goal until autumn: 50kgx5 (nov 30)
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tommitulip
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« Reply #8 on: October 05, 2011, 08:37:48 AM » |
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Stats:
46years,179cm, 80 kg/176 lbs
10/5/2011 Cycle3 Week4
Deadlift
SMR,Joint&dynamic warm up
Warm up:
RP 60x5
DL 60x5
65x5
70x5
75x5
Hip knee raise 3x10
30 min
My first day of my "old" work.Feels good but feels strange also.
Long time not smelling the building sites..;-)
Was a bit tired and stretched out a bit before working my back.Did extralong foamrollig.
I bought a rubber mat to put under the barbell so I can drop the bar faster now which is less tiring of course.
Goal?
I dream about beeing able to do 10 reps with 100kg until end of the year maybe doing singles at 120kg!!!
That would be great!!
Sounds impossible with my chronic pain,depression,anxiety and all.But somewhere deep inside I know I can otherwise I wouldn't do all this!
:-)
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« Last Edit: October 05, 2011, 08:41:23 AM by tommitulip »
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tommitulip
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« Reply #9 on: October 07, 2011, 09:12:49 AM » |
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Stats:
46years,179cm,79 kg/172 lbs
10/7/2011 Cycle3 Week4
Bench
Joint warm up dynamic warm up
Warm up with
barx10
40x8
45x5
50x5
55x5
Pullups between worksets:
6/6/6
25 min
Nothing special.I use the deload workout to focus on form even more.
It's easier without the pressure of the weight(literally)
First days of tilejob.Man I'm happy that I don't have to do this everyday anymore.
It's very hard to get those bad motion and posture pattern out of myself after 25years
of simply doing them wrong!
Next week I know it won't be easier..:-)
I'm looking forward to get really into it again!
Goal:My bodyweight (79kg) x reps!
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tommitulip
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« Reply #10 on: October 08, 2011, 09:23:47 AM » |
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Stats:
46years,179cm, 80 kg/176 lbs
10/8/2011 Cycle 3 Week 4
SQUAT
SMR;joint wu; Dynamic warm up
wu:
Barx5
40x5
45x5
50x5
55x5
Seated Good Morning:
Barx10
30x10
40x10
35min
End of the 3rd cycle!
I introduced seated GM I plan to add them to my squat workout using
40kg 3x10
Justification:Glute/lower back strengthening+upper back/abs minus hamstring activation
The next cycle will be without additional exercises("Not Doing Jack Shit")
Might do some pullups if I feel like.
Not sure if I'll manage to finish all the house(+150m²)of tiling in 3weeks.
There are some pretty high weights waiting....:-)
One of them is my goal weight for squats!
My Squat goal is still 92kg-my bodyweight of 2009 for reps!
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tommitulip
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« Reply #11 on: October 09, 2011, 08:53:35 AM » |
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Stats:
46years,179cm, 80 kg/176 lbs
10/9/2011 Cycle 4 Week 1
PRESS
Joint and dynamic warm up
Warm up with
barx10
30x5
35x3
40x5
42x5
45x7 RepPR
45x5
42x5
40x6
35min
Did The NDJS option+went down backward in order to get more reps done.
This is a method to avoid bench plateau but I like to do it for other lifts either sometimes.
Did some tiling work even today(sunday)as the heating room had to be tiled before
the Heater will be installed.
The workout was short&pretty tough and I enjoyed a hot bath after!
My goal until autumn: 50kgx5(Nov30)
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tommitulip
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« Reply #12 on: October 10, 2011, 08:32:58 AM » |
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Stats:
46years,179cm, 80 kg/176 lbs
10/10/2011 Cycle4 Week1
Deadlift
SMR,Joint&dynamic warm up
Warm up:
RP 60x5
80x3
DL 65x3
72x5
83x5
94x7(rep PR)
Pullups:7/5/4/4/4
35 min
The NDJS is nice! I did some pullups though in order not beeing
completely shattered when I restart the additional exercises.
The working day was alright(short) I transported a load of tile boxes up the ladder to first floor.
Conditioning ;-)
Goal? I dream about beeing able to do 10 reps with 100kg until end of the year maybe doing singles at 120kg!!!
That would be great!!
Sounds impossible with my chronic pain,depression,anxiety and all.But somewhere deep inside I know I can otherwise I wouldn't do all this!
:-)
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« Last Edit: October 10, 2011, 08:41:43 AM by tommitulip »
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tommitulip
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« Reply #13 on: October 13, 2011, 09:35:42 AM » |
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Stats:
46years,179cm, 80 kg/176 lbs
10/13/2011 Cycle4 Week1
Bench
Joint warm up dynamic warm up
Warm up with
barx8
40x5
50x5
59x5
62x5
66x8(repPR)
66x5
62x5
59x7
BBRows:40x10/45x10/45x10
45min
After a very stressful working day I was surprised what I still got in the tank.
I don't eat enough during my work!!
Gotta take some milk with me!
Goal:My bodyweight (80kg) x reps!
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xX2BrothersXx
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« Reply #14 on: October 13, 2011, 11:55:38 AM » |
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Going to be following along. What routine are you currently on?
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Progress LogGoals for May 24, 2012 [ ] Deadlift 225lbs [ ] Squat 200lbs [ ] Bench 150lbs [ ] OHP 100lbs [ ] Row 90lbs
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