BrianBinVA
Total Posts: 5140
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06-25-13 02:42 PM - Post#774826
June 25, 2013
7.5 for this morning. A little tired, but not too bad.
Tap test -- 81.
AM -- 20 full turns. Driveway wet and so I was slipping all over the place.
PM
Usual Warmup.
PP -- 155 x 5, 3, 2
SnDL -- 225 x 5, 3, 2
2 x 10 reverse crunch, 3 x 5 ab wheel, usual stretches.
Wraps and straps.
Some whey/creatine before workout.
250 swings.
Light and snappy.
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BrianBinVA
Total Posts: 5140
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June 26, 2013
7.5 for this morning. A little tired, but not too bad.
Tap test -- 80.
AM -- wet; nothing.
PM
Usual Warmup.
Couldn't get to the gym at my usual time and since it's an office gym at a place that is paranoid about being sued, they lock the barbell when the "trainers" leave, so I just made up a fun little workout.
Waiters' walks -- 55 lb db -- two "down and backs" (each way is 25 yards, so 100 total yards, 50 each hand)
Suitcase carry -- 70 lb db -- same as above
Cross walk -- 55 and 70 -- same as above
Farmer -- 85 lb dbs -- two down and backs (these are the heaviest dbs in the gym; a little over half bw per hand)
Jump shrugs -- two sets of 5 w/55 lb dbs
Pullups -- one set of 10
It's been too long since I've done any carries and boy am I weak! Should have used 50 for the cross walk, which I had never tried before.
What a fun workout; may start including a "variety" day along these lines from time to time.
2 x 10 reverse crunch, usual stretches.
Some whey before workout.
250 swings.
Edited by BrianBinVA on 06-26-13 07:30 PM. Reason for edit: No reason given.
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Andrew S
Total Posts: 2240
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06-27-13 02:25 PM - Post#774987
That's a really nice impromptu session! Definitely worth keeping around.
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BrianBinVA
Total Posts: 5140
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06-27-13 07:48 PM - Post#775015
Word, Andrew -- I plan to.
I need a break.
June 27, 2013
AM -- nothing -- too tired.
PM
Usual Warmup.
PP -- 155 x 5, 3, 2
Jump shrug -- 3 x 5 w/55 dbs
2 x 10 reverse crunch, usual stretches.
Wraps.
Some whey/creatine before workout.
250 swings.
Light and snappy.
Going to do some drills if I can ever get out of the office.
Vacation can't come soon enough.
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BrianBinVA
Total Posts: 5140
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June 28, 2013
7.5 for this morning. I know I'm tired, but I couldn't sleep.
Tap test -- 81
AM -- some footwork drills on a wet driveway. I swear, it has rained five days a week for three months, including last night. Wasn't super religious about counting -- maybe 20 full turns and three times that number of 1/8 turns just working on getting over the left.
PM
Usual Warmup.
PP -- 135 x 5, 5
Whip snatch -- 95 x 5, 5
Power curl -- 95 x 5, 5
2 x 10 reverse crunch, usual stretches.
No wraps or straps.
Some whey before workout.
250 swings.
Light and snappy.
Hoping to throw tomorrow.
Edited by BrianBinVA on 06-28-13 02:42 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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June 29, 2013.
About 25 full throws. Kicking myself for not practicing reverse throws more, since I threw reverse today and they went as far or farther than any of the hundreds of non-reverse throws I have taken.
June 30, 2013.
Meet. I knew it wouldn't be a good day when I showed up and one of the sprinklers they were using to water the field was also watering the ring. They tried to squeegee it off, but to not much effect. They went with four throws today instead of six to try and beat yet another impending downpour (which started about 15 minutes after we finished). They didn't measure each throw, just put a marker out and then moved it if your next throw was farther.
Throw 1 -- fouled a full turn throw into the support post at the front of the cage, almost falling down I was sliding so much.
Throw 2 -- weak sauce full turn; at least I had a mark. Slid and almost fell again.
Throw 3 -- South African; further than throw 2. Still slipping.
Throw 4 -- stand throw -- best of the day. Couldn't even get enough grip to stand.
I don't know the measurement, but doubt it was more than 70 feet. Pretty disappointed that I wasn't able to get off even one decent one, but hey, last throw best throw. Right? Hoping for a dry ring at next meet.
3 x 3 pullups
Edited by BrianBinVA on 06-30-13 03:54 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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July 1, 2013
Fun day!
Supersets -- 3 pullups, 5 hanging leg raises; 3 sets
Single-arm bench x 5, horizontal bodyweight row x 8; one set each with 55, 65, 75, 85 lb dbs
Curls. Three sets of 8 w/30 lb dbs. Jeez, my arms are weak.
200 swings today. Did my 250/weekday in June; undecided if I will keep it up. I think the body comp results were good, but the performance results were not. Or maybe I just wasn't sleeping enough. Will probably keep up the swing experiment during the week through July, excluding this week.
Vacation starts tomorrow. Can't wait. Will prolly do a little yoga, some swimming and some walking, and that's it.
Edited by BrianBinVA on 07-01-13 07:23 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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07-10-13 10:20 AM - Post#776098
July 2-8, 2013
Vacation!
Lots of vitamin D and fish oil, the natural way.
No weights.
Few long walks -- maybe 4 x 2-3 miles per time.
Lots of swimming, but just easy in the ocean, not laps or anything.
Does body surfing count as a workout?
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BrianBinVA
Total Posts: 5140
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07-10-13 10:34 AM - Post#776100
July 9, 2013
Came back from vacation; long flight and had been up for 30+ hours, but wanted to do something since I had an afternoon, so 35 throws (all full turns). Not gruesomely bad given that I had done nothing discus-related for nine days, but not great either, of course...
About an hour and a half of yardwork.
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Andrew S
Total Posts: 2240
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07-10-13 12:53 PM - Post#776118
Sounds like an awesome vacation! Always rough getting back in the swing of things!
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BrianBinVA
Total Posts: 5140
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07-10-13 02:52 PM - Post#776134
July 10, 2013
8.5 for this morning. A little tired from being up for 36 hours coming off vacation, but I did sleep for 10, so can't complain.
Tap test -- 87.
PM
Usual Warmup.
B -- 135 x 5, 3, 2
DL -- 235 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
No wraps or straps; may use wraps later in cycle if wrist is bugging me.
Some whey before workout; will save creatine for now.
First day of new cycle. After six months and four six-week cycles, I'm making my second change -- going from six-week cycles to four weeks. Six weeks is a long time, mentally and physically, to do the same two exercises, at least for me.
250 swings per day is over for now, for two reasons: (a) mental -- I don't love swings, and having to do 250 every day was grinding; and (b) physical -- I am sure this just shows that my conditioning sucks, but 250 swings a day left my hamstrings in a constant state of slight soreness. Will probably return to 250/day in November & December.
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BrianBinVA
Total Posts: 5140
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07-11-13 02:29 PM - Post#776235
July 11, 2013
7.5 for this morning. Stayed up too late watchiing the premier of "The Bridge" and had to get up early to boot, but felt pretty good.
Tap test -- 89 (note after a cup of coffee).
PM
Usual Warmup.
B -- 145 x 5, 3, 2
DL -- 245 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
Some whey before workout.
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BrianBinVA
Total Posts: 5140
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07-12-13 02:45 PM - Post#776353
July 12, 2013
7.5 for this morning. Had to be at work early again, but not too bad.
Forgot to do tap test.
Raining *again* this AM, so no drills. I think I have missed about 1/3 of the discus workouts I had hoped to do this summer due to rain. It is the third-wettest year on record here in the DC area, and is frankly a real bummer.
PM
Usual Warmup.
B -- 155 x 5, 3, 2
DL -- 255 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
Some whey before workout.
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BrianBinVA
Total Posts: 5140
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July 13, 2013
Throws and sprints. 30 full turns; 5 x 30m sprints.
About an hour or so hiking with my wife.
July 14, 2013
Throws and sprints. 40 full turns; 5 x 40m sprints.
Sim Innes is my new model. Getting better drive to the front; now need to work on getting the left down quicker.
Edited by BrianBinVA on 07-15-13 02:59 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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July 15, 2013
36 today. Wow.
7.5 for this morning. Couldn't get to sleep last night, but not too bad.
Forgot to do tap test; lot of work to do today.
PM
Usual Warmup.
B -- 165 x 5, 3, 2
DL -- 265 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
Some whey before workout. Cupcake at 11 am -- in-office birthday celebration.
Edited by BrianBinVA on 07-15-13 05:10 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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07-16-13 02:52 PM - Post#776701
July 16, 2013
6.5 for this morning. Haven't slept well two nights in a row.
AM -- out late at birthday dinner, so nothing.
Forgot to do tap test; getting bad about this!
PM
Usual Warmup.
B -- 175 x 5, 3, 2
DL -- 275 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
Some whey before workout.
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BrianBinVA
Total Posts: 5140
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07-17-13 02:37 PM - Post#776830
July 17, 2013
7.5 for this morning. Finally got a good night's sleep.
AM -- haven't slept well this week, so nothing.
Tap test -- 83
PM
Usual Warmup.
B -- 185 x 5, 3, 2
DL -- 285 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
Some whey before workout.
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BrianBinVA
Total Posts: 5140
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07-19-13 08:53 AM - Post#777028
July 18, 2013
7.5 for this morning. Pretty good.
AM -- worked at home, so nothing -- see PM.
Tap test -- not performed
PM
Usual Warmup.
Light pressing day -- 5, 3, 2 per arm w/24k
Suitcase carries w/32k -- two trips each arm; each trip about 75'
2 x 10 reverse crunch, usual stretches.
Upside of working at home is that I get to throw. Went to the track at 7pm and the heat index was still 105. Took 30 throws, and it felt like 100. I was a schwetty mess. Still trying to get a better feel for the second stage of the "jump-JUMP"
Wanted to test three jump, but felt wrecked due to heat & humidity. Best of around 24'; would like to be over 25'. While I'm probably way too short to ever be great at this test, I know I can do better than 24'!
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BrianBinVA
Total Posts: 5140
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07-19-13 02:36 PM - Post#777089
July 19, 2013
7 for this morning. I am tired again. Been a long 10 days since we came back from vacation.
AM -- haven't slept well this week, so nothing.
Tap test -- 80. Only a couple of clicks down, but I notice it.
PM
Usual Warmup. Tired. Went light on weights.
B -- 185 x 5, 3, 2
DL -- 275 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
Some whey before workout.
I am no longer digging training at the end of a long fast, so I am going to move my lunch up to before my workout and see what happens, starting next week.
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BrianBinVA
Total Posts: 5140
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07-22-13 09:33 AM - Post#777284
July 20, 2013
35 full turn throws; 5 sprint starts (dead stop to about 15 meters)
July 21, 2013
Two hours plus of yardwork, then our friends stayed longer than we anticipated and it rained, so nothing else.
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BrianBinVA
Total Posts: 5140
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July 22, 2013
7 for this morning. Really busy weekend -- could have used another hour.
AM -- working at home today and throwing this evening, so nothing.
Tap test -- 80
PM
Usual Warmup.
2-3-5-2-3-5-2-3 each arm w/24k
Grease the groove swings throughout the day.
2 x 10 reverse crunch, usual stretches.
Evening track workout: 40 full turn discus throws; 6 overhead shot throws w/12 lb shot; 4 sprint starts (out of block-like crouch, for about 15m).
Saw a 9 year old kid run a 13.5 100. It was something to see. And it wasn't like he was a tall 9 year old. . .
Edited by BrianBinVA on 07-23-13 02:36 PM. Reason for edit: No reason given.
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Andrew S
Total Posts: 2240
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07-22-13 05:22 PM - Post#777338
Looking good, Brian. Good call on the 4 week cycles. GtG may be a good way to attack the swings. I'm with you on not loving them, but I do feel better with them!
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BrianBinVA
Total Posts: 5140
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07-23-13 02:37 PM - Post#777432
July 23, 2013
7.5 for this morning. Sore from track workout, but feeling pretty good.
Tap test -- 80.
PM
Usual Warmup.
B -- 145 x 5, 3, 2
DL -- 255 x 5, 3, 2
2 x 10 reverse crunch, usual stretches.
Some whey and creatine before workout.
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BrianBinVA
Total Posts: 5140
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07-24-13 02:54 PM - Post#777555
July 24, 2013
7 for this morning. Another late night.
Tap test -- 81.
PM
Usual Warmup.
B -- 155 x 5, 3, 2
DL -- 265 x 5, 3, 2
Tuck front lever -- about 30 seconds of practice, in four sets. In the "body is one piece" vein, I am going to add the full front lever to my goal list for 2013; hoping to have a legitimate, full lever 10 second hold by the end of the year. Have never had this skill, and will be progressing very slowly.
2 x 10 reverse crunch, usual stretches.
Some whey and creatine before workout.
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BrianBinVA
Total Posts: 5140
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July 25, 2013
7 for this morning. Needs fewer weekdays.
Tap test -- 87 (performed after cup of coffee since I forgot to do it earlier).
PM
Usual Warmup.
B -- 165 x 5, 3, 2
DL -- 275 x 5, 3, 2
Tuck front lever -- about 30 seconds of practice, in four sets. Reminded that it is much easier when you engage the lats and don't just try to use the arms.
2 x 10 reverse crunch, usual stretches.
Some whey and creatine before workout.
Edit: 25 throws this evening -- all full turns w/2k. I threw at a different track today, and there is only a shot ring there, and an elevated one at that, so I threw off the track, between joggers. Thankfully not that many of them. Nothing impressive. At least it was a beautiful evening and I got out to throw.
Four 30m sprints to finish.
Edited by BrianBinVA on 07-25-13 09:08 PM. Reason for edit: No reason given.
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Andrew S
Total Posts: 2240
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07-26-13 10:47 AM - Post#777720
Thanks again for the tips! Workouts looks solid. Good to see the sprints in there!
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BrianBinVA
Total Posts: 5140
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07-26-13 02:36 PM - Post#777746
Nice, Andrew -- glad they're working out.
July 26, 2013
7 for this morning. Another late night.
Tap test -- 81.
PM
Usual Warmup.
B -- 175 x 5, 3, 2
DL -- 285 x 5, 3, 2
Tuck front lever -- about 35 seconds of practice, in four sets.
2 x 10 reverse crunch, usual stretches.
Some whey and creatine before workout.
Throwing this evening.
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AAnnunz
Total Posts: 24932
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07-27-13 07:47 PM - Post#777876
Good progress, Brian.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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BrianBinVA
Total Posts: 5140
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07-29-13 08:43 AM - Post#778090
Thanks for the encouragement, Al, but I don't feel like I'm making much progress in either the weight room or the discus ring at the moment. No excuses, just too much going on. At least there's no contract or endorsement deal riding on any of this, so I've got time...
Will just keep showing up and lifting the bar and throwing, and maybe in a few years, some good things will happen.
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BrianBinVA
Total Posts: 5140
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07-29-13 08:46 AM - Post#778091
July 26, 2013, pt 2
30 full turn throws w/2k. Threw at the track/ring where the meets are held; want to get used to that ring, which has a cage -- the place I usually throw does not.
July 27, 2013
30 full turn throws w/2k.
Hill sprints 6 x 40 yards.
At the meet track again; discovered a nice hill there.
Very tired by the end of the throwing portion of this workout -- last five were all over the place, but the sprints seemed to energize me.
July 28, 2013
No training. Painted the baby's room and snuck in an hour of yardwork between raindrops.
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BrianBinVA
Total Posts: 5140
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July 29, 2013
7 for this morning. Another late night. Too many lately, by a lot.
Tap test -- 80.
PM
Usual Warmup.
B -- 185 x 5, 3, 2
DL -- 295 x 5, 3, 2
Tuck front lever -- about 35 seconds of practice, in four sets.
2 x 10 reverse crunch, usual stretches.
Ate lunch before workout for the first time. I think I like it. Will continue experiment this week. Whey and creatine post workout.
Throwing this evening.
Edit to note 35 full-turn throws w/2k. Left foot is floating badly. Will work the "sweep-da-da" drill for the next couple days.
Edited by BrianBinVA on 07-30-13 10:40 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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07-30-13 02:46 PM - Post#778282
July 30, 2013
7 for this morning. Another late night. Really need schedule to slow down. Wife swears it will, after just a few more things...
Tap test -- 83.
PM
Usual Warmup.
B -- 195 x 3, 3, 3 -- tired
DL -- 305 x 4, 3, 2 -- ditto
Tuck front lever -- about 35 seconds of practice, in four sets.
2 x 10 reverse crunch, usual stretches.
Ate lunch before workout. Whey and creatine post workout.
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Andrew S
Total Posts: 2240
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07-30-13 02:51 PM - Post#778284
It;s always tough when life picks up. Hope you can find some good rest there!
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BrianBinVA
Total Posts: 5140
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07-31-13 02:40 PM - Post#778408
July 31, 2013
7 for this morning. Another late night. Thought it wouldn't be, but work blew up at 10 pm.
AM -- drills. 25 full turns, concentrating on the "sweep-da-da" rythm, or the JUMP in "jump-JUMP," however you want to look at it. Still nowhere near proficient at this.
Tap test -- forgot to do it.
PM
Usual Warmup; light day.
B -- 155 x 5, 3, 2
DL -- 245 x 5, 3, 2
Tuck front lever -- about 35 seconds of practice, in four sets.
2 x 10 reverse crunch, usual stretches.
Ate lunch before workout. Whey and creatine post workout.
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BrianBinVA
Total Posts: 5140
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August 1 -- preparing to go out of town; no barbell.
Double KB fs -- 3 x 5 w/24k bells; double kb press -- 3 x 5 w/24k bells
August 2 -- traveling, so nothing. Visiting friends in Denver. Everyone we meet in Colorada is SUPER INTENSE about outdoor sports. My wife and I decide we could never move here, although we do enjoy visiting.
August 3 -- 3 mile or so hike @ 10,000 feet; about equal between uphill and downhill. Not so much air up here.
August 4 -- 18 holes of golf @ 6,000 feet. Even golf takes it out of you up there.
August 5 -- came home and had some time in the afternoon, for:
25 full turn throws -- 23 w/2k; 2 w/1.6. No reason for me to throw the 1.6 that I can see, despite LJS's advocacy for throwing underweight. I am just not good enough for it to help me.
5 x 30m sprints.
double kb fs and press -- 2 x 5 each w/24k bells.
Edited by BrianBinVA on 08-06-13 10:25 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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08-06-13 02:39 PM - Post#779058
August 6, 2013
7 for this morning. Another late night.
Tap test -- 80.
PM
Usual Warmup.
PP -- 145 x 5, 3, 3
SnDL -- 235 x 5, 3, 2
Tuck front lever -- about 35 seconds of practice, in four sets.
2 x 10 reverse crunch, usual stretches.
Good thing the weights were light today, since I am incredibly sore from yesterday's workout. Not sure why.
Back to lunch after workout. Whey before workout.
Will use wraps and straps this cycle; just forgot them today.
Last cycle really went off the rails due to inadequate recovery, so hoping to stay on better track this month. Of course, tomorrow I have to work at home, so not starting off great, but still...
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BrianBinVA
Total Posts: 5140
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August 7, 2013
Working at home, so no barbell.
7.5 for this morning -- good night's sleep
No tap test
Usual warmup
double kb fs and double kb press 2 x 5 each with 24k bells
suitcase carry w/32k bell -- 3 x 20m each hand
messed around w/some overhead squat attempts w/single 24k. nyet at this point.
2 x 10 reverse crunch; usual stretches
throwing this evening, if it doesn't rain; edit to note I got 15 full turns w/2k in before it started raining. hoping for more today.
Edited by BrianBinVA on 08-08-13 09:09 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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August 8, 2013
7 for this morning -- had to get up early to bring my wife to the train station.
Tap test -- 80
No warmup
PC/PP -- 150 x 5, 5
SnDL -- 240 x 5, 3, 2
Was rushing. No "core" or stretching.
Lifted at the end of the day, rather than at my usual 2:00
Got in 11 full-turn throws w/2k before it started raining.
Edited by BrianBinVA on 08-09-13 02:42 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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08-09-13 02:43 PM - Post#779456
August 9, 2013
7 for this morning -- wife's train was delayed coming home so I didn't get her back from the station till almost midnight. Still, I'm not six + months pregnant, so I bet I feel better today than she does.
Tap test -- not performed
Usual warmup, adding a curl at the bottom of each goblet squat
PC/PP -- 155 x 5, 5
SnDL -- 245 x 5, 3, 2
Tuck front lever -- about 35 seconds of practice, in four sets.
2 x 10 reverse crunch, usual stretches.
Whey & Creatine before workout.
Wraps and straps
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Andrew S
Total Posts: 2240
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08-09-13 04:05 PM - Post#779463
Solid stuff! Sounds like you had a good trip!!
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BrianBinVA
Total Posts: 5140
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08-10-13 09:49 PM - Post#779577
Thanks Andrew. Colorado is beautiful, we just wouldn't want to live there...
August 10, 2013. Track meet. The less said about the results, the better. Positives: (1) I only fouled one, a sector foul by about a foot; and (2) my throws are pretty consistently down the middle -- a tight shot group, if you will. Major negative: they don't go anywhere. There is always next year, I suppose. Darn good thing there is nothing riding on me throwing.
after the meet, 56 for distance x 8. Has been probably two years since I touched this, and it showed. Have a highland games August 31, so need to get my ass in gear. (note, not that kind of gear)
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AAnnunz
Total Posts: 24932
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08-11-13 08:33 AM - Post#779606
Congratulations on getting out there and competing. You did your best and will continue to improve as you learn and gain more experience.
Best of luck with your prep for the HGs.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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BrianBinVA
Total Posts: 5140
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08-12-13 09:01 AM - Post#779674
Thanks Al. At least the second meet went better than the first. Maybe I can find one in October...
August 11, 2013
Standup Paddleboarding -- 3 hours
Throws: 20-lb shot -- 6 x 2 hands overhead; 6 x Braemar/stand; 6 x step-back. First time I had touched a shot for shot throws in probably a year and a half. Was pretty happy with overhead and Braemar distances. Unfortunately, overhead throws are not a highland games event. Need to get the timing down on the step backs.
56 fd x 10. I am *way* off with this; hopefully a couple more weeks is enough time to get my timing down.
Yardwork x 1 hour. Our grass grows so quickly...
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BrianBinVA
Total Posts: 5140
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August 12, 2013
Volume reduction. I am cutting volume for the rest of this month by 20% -- all "5-3-2" sets will be re-cast as "3-3-2." Just too much other stuff going on. Also ditching front lever work for now. At the end of this cycle (end of this month) I will probably switch to a singles-based approach; maybe a couple or three weeks of Justa-inspired to groove bench and DL, then probably this one from Pavel: http://www.dragondoor.com/articles/deadlift-sin gles-success-story/
7 for this morning -- got nine hours of sleep, but still tired -- very long weekend.
Tap test -- not performed
Usual warmup
PC/PP -- 160 x 3, 3, 2
SnDL -- 250 x 3, 3, 2
2 x 10 reverse crunch, usual stretches.
Whey & Creatine before workout.
Wraps and straps
Edited by BrianBinVA on 08-12-13 03:12 PM. Reason for edit: No reason given.
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AAnnunz
Total Posts: 24932
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08-12-13 05:20 PM - Post#779728
Pavel's deadlift routine is a killer. Best of luck.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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BrianBinVA
Total Posts: 5140
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Pavel's deadlift routine is a killer. Best of luck.
Al, it is? I was looking for something a little easier. I know it is 51 reps per week, but most are at or below 70%.
I was originally planning to modify the Justa routine that is in ES (the one that calls for lifting every day, starting at 3 singles and building to 15, then starting over the next Monday at +10 lbs), but I would have had to modify it since I only have access to a barbell five days per week. I had tentatively picked Pavel's routine since it calls for only five days...
Edit to ask you one more question, Al -- you mentioned (I think) in a Justa thread on the DJ Deck that many PL'ers had gotten great gains out of singles routines on a lower volume -- is there one (or two) out there you had in mind? I would want to use for DL and bench.
Edited by BrianBinVA on 08-12-13 06:18 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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August 13, 2013
7 for this morning -- had to get up at 5 to bring my wife to the train station; supposedly this is her last business trip before the baby.
Tap test -- 80
Usual warmup
PC/PP -- 165 x 3, 3, 2 (superset 2 x 5 ab wheel from knees)
SnDL -- 255 x 3, 3, 2
2 x 10 reverse crunch, usual stretches.
Whey & Creatine before workout.
Wraps and straps
Edit to note 56 for height x 10. Been at least two years since I tried this. Timing is off, and it didn't go very high. Starting to think I have not left myself enough time to prepare for the games.
Edited by BrianBinVA on 08-14-13 10:20 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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08-14-13 03:12 PM - Post#779928
August 14, 2013
7.5 for this morning -- two pretty good nights' sleep in a row!
AM -- sheaf throws x 15 (20-lb bag). It has been over a year since I threw sheaf, and I've never thrown a 20-lb bag. Not too bad, considering those two facts.
Tap test -- 85
Usual warmup
PC/PP -- 170 x 3, 3, 2
SnDL -- 260 x 3, 3, 2
2 x 10 reverse crunch, usual stretches.
Whey & Creatine before workout.
Wraps and straps
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AAnnunz
Total Posts: 24932
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Sorry, Brian, but I don't remember recommending a singles routine.
Pavel's routine has you do multiple singles with 65-70-75-80-85% in week one, then add 10 lbs in weeks two & three and repeat the process. By the third week, I would have recovery issues, and my lower back would cave in. However, it's a good program for you younger guys who can hang. (Might work for me if I extended it to two weeks, like I do EES.)
The great deadlifter, Vince Anello, sent me this when I asked for a recommendation:
8 singles x 80% 1RM for four weeks
6 singles x 85% for four weeks
4 singles x 90% for four weeks
2 singles x 95% for four weeks
After doing the singles add 50 lbs and pull one rep from a power rack with the pins set below the knees, then add another 50 and pull another single from just above the years.
How does that look?
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
Edited by AAnnunz on 08-14-13 06:27 PM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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Sorry, Al -- I don't think I was too clear -- shocker. The quote below (hopefully shows up as a quote) is what I was remembering -- you hadn't recommended a specific program, but I was just wondering if there was anything particular you were referring to.
Will be interesting to read the results if some of you guys decide to give one of those routines a try. Some great lifters did well on timed singles, but for far fewer total reps, and they usually kept the weight progressions going for twelve to sixteen weeks before testing (usually at a meet).
Also, you just asked Vince Anello for a program? Awesome! Thanks very much for posting that -- I will definitely give it a go, probably sometime next year when I have 16 weeks to roll with it. I am thinking starting after the New Year. Quick question -- how many days per week should this be done? I am guessing five, but I am known to be wildly off sometimes. Thanks again.
Edited by BrianBinVA on 08-15-13 10:11 AM. Reason for edit: No reason given.
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