Mass Made Simple - Day 11

Sunday, 23 February 2014   
230 lbs, 60 min

Warm-up
-
BP : Max Double: 2*, 2* @ 255, 245 lbs 
          [First rep of each set was solid, but I needed help for the second reps. I'm supposed to do five doubles at 20 lbs below today's max double, so I'll shoot for five doubles at 235 lbs. I can already tell that will be fun.]
One/arm press : 2-3-5 x 2 @ 60 lbs
          [I switched arms for each sub-set (2/2, 3/3, etc.), mistakenly thinking Dan John had prescribed doing so for a change.]
Bat wings : 5 x 10 sec @ 70 lbs
         [Actually challenging, as/but I kept good form, really felt those rhomboids!]
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 5 x 3 @ 115, 125, 135 lbs
          [These kicked my ass today! There's a real difference between doing five sets of two reps (last week) and three sets of five reps. My cleans at 135 lbs felt ragged, and by the time I got into front squats, my forearms were fried, so much so that I released them and went into the alternative hand posture... which was... ill advised, since I then had no way to get my hands back in place for the press without racking the bar. So... I broke the key rule of complexes and racked it before all the motions were complete. Then I also used a little body English for my presses at 135 lbs.]
-
SQ : 10, 3, 10, 16/12 @ 155, 185, 205, 225 lbs
          [In an otherwise very demoralizing workout, these were a source of some pride. Or, rather, a much needed proof of progress. Actually, only the complexes and bench press were demoralizing, and even with complexes I aimed rather high. Anyway, for squats today I totally concentrated on a tense core and posterior chain, and I hitched the bar lower on my traps than I've been doing the past few workouts. That really helped and I think it will prevent the neck strain I've felt. The last set was to-fifty, but you'll notice that not only did I do a set of 16, but I also ended with 12, just to push myself to 51!]

+ + +

A friend asked me why I'm going heavier for some exercises than Dan John technically advises in Mass Made Simple. The only reply I could think of was that standby, "Go big or go home." Will I reach 240 lbs by March 18? With only 3+ weeks left, it will be very, very tough. But it will be fun!

As for today's workout, while it was prudent of me to take an extra day off, it turns out that a single day of great sleep does not recoup three days of inadequate sleep. I got 16-18 hours of sleep from Wednesday night to Saturday morning, but then went to bed at 6 PM Saturday and woke up at 7:30 Sunday morning. It doesn't help, I guess, that I went kayak fishing with a buddy from 6 AM till noon on Saturday. It didn't leave me sore, but the paddling, exposure and general busyness of the outing left me a bit taxed for my workout today. Whatevs, it was a good time and a passable workout.

Patience, perseverance, humility, prayer.... Stay tuned.

Mass Made Simple - Day 10

Wednesday, 19 February 2014   
229 lbs, 60+ min

Warm-up
-
BP : 2-3-5, 2-3-5 @ 230, 225 lbs 
          [Had a little spotter help on the last reps of the first set, and not a little help {forced reps} on the last reps of the second set.]
One/arm press : 2-3-5 x 2 @ 60, 55 lbs
Bat wings : 5 x 10 sec @ 70 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 2 x 5 @ 135 lbs
-
SQ : 10, 2, 10, 12, 12, 4 @ 155, 185, 205, 225 lbs

+ + +

Tonight was hard. I took a nap after work, so by the time I got to the gym, I was not really amped. I did not drink any coffee or Red Bull, but I did have a Cytomax during the workout, which seems to be some truly worthwhile stuff. It took me a while to get my head in the game. I felt a bit defeated, since over the past few days I've felt a little run down. Nonetheless, taking an extra day off was a smart move, since, while I didn't go quite as heavy on the bench, it did feel pretty good. It just takes time.

I was pleased to go heavier on the complexes, but by the time I got to the squats, I was really digging deep. My legs didn't want to give out, but erector spinae got the worst of it. Not "pain" as much as intense cranky tightening. Had to stretch it out! I need to activate my core more. The past couple days I did some KB drills, with not a few swings. Feels good in the obliques. My neck is no longer so strained but there is a slight resistance when I turn my head right and up. Riveting stuff, I know.

At the end of the day, all I can say is, I pushed through, my numbers keep going up, and even one of the main trainers tonight gave me The Nod, saying, "You're bulkin' up pretty good, man."

Good night.

Mass Made Simple - Day 9

Saturday, 15 February 2014   
229 lbs, 55 min

Warm-up
-
BP : 3, 3, 3, 3, 3* @ 225, 225, 225, 230, 235 lbs 
          [Had spotter help me on last rep of last triplet.]
One/arm press : 2-3-5 x 3 @ 55 lbs
Bat wings : 10 sec @ 65, 65, 65, 70, 70 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 3 x 4 @ 125 lbs
-
SQ : 10, 10, 5, 5, 14 (15?)/6 @ 185, 185, 205, 205, 225/225 lbs
          [I think I counted rep 12 at 225 lbs twice. Had that good ol' exertion headache by then.]


--------------------


While I haven't been posting the data, I have been sticking to the "recharge" workouts on the days after my recovery days. The last three or four times, I've used my 35 lbs KB to do swings, cleans, jerks, snatches, and windmills.


My weight keeps inching upwards, but, as always, eating is the hardest part of bulking. I'm off to buy some digestive aid and simethicone pills. They are to bulking what dairy aid pills are to lactose intolerance. They just make life easier. 

I was feeling signs of fatigue in today's workout, so I will take three days off and hit it again on Wednesday. It's better to err on the side of rest rather than injury. My litmus test, believe it or not, is the bench press. I think my shoulders and chest could use one more day of recovery, though I'll probably just do two recharge days in a row after Sunday. My complexes felt really good, though I think I should have gone for 135 lbs, though I did one more complex than the three scheduled by Dan John. Squats were not as brutal as last time, and I went heavier than Dan John prescribed for this workout. Go big or go home, and all that.


Stay tuned.

Mass Made Simple - Day 8

Wednesday, 12 February 2014   
228 lbs, 55 min

Warm-up
-
BP : 2 x 5 @ 235 lbs
One/arm press : 2-3-5 x 2 @ 55 lbs
Bat wings : 5 x 10 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 2 x 5 @ 105, 110, 115, 125, 135 lbs
-
SQ : 10, 3, 3, [up-to-50] 17-13-4 @ 135, 185, 205, 225-225-225 lbs

----------------

For this workout, Dan John called for five doubles at 20 lbs lower than my Max Double from last time. Although I managed 2-3 reps at 245, and then two reps at 265 lbs, last time on the bench, tonight I didn't feel as "amped", so I stuck with 235. It felt decent enough.

It felt very good to go heavier on the complex, though admittedly they were only two-rep sets.

Squats were... brutal. I think I could have crushed out two sets of 17, but I was feeling a strong exertion headache after the first set of 17, so I "went easy" on myself by saving 4 for the end. As Dan John notes, the point is to get "up to fifty" any which way, so I didn't cheat. I just feel like I cheated. ;)

Last night I greased the groove with two sets of KB swings, cleans, clean-jerks, and snatches. I continue to put on weight, but I need to make more time for food prep on my rest day, and must drink more water every day! Good night, and stay tuned.

Mass Made Simple - Day 7

Sunday, 9 February 2014   
226 lbs, 55 min

Warm-up
-
BP : Semi-Max Triple, Max Double @ 245, 265 lbs
[The goal is to two clean reps of as much weight as I can handle. Had minimal help from a spotter.]
One/arm press : 2-3-5 x 2 @ 55 lbs
Bat wings : 5 x 10 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 5 x 3 @ 105, 110, 115 lbs
-
SQ : 10, 10, 10, 5, 5, 5, 5 @ 125, 155, 185, 205, 205, 225, 225 lbs

Mass Made Simple - Days 5 and 6

Monday, 3 February 2014   
225 lbs, 60 min
 
Warm-up
-
BP : 2-3-5 x 3 @ 195 lbs
One/arm press : 2-3-5 x 2 @ 50 lbs
Bat wings : 5 x 5 sec @ 65 lbs
Bird-dog : 20 sec, 20 sec x 2 (tighter form)
-
Complex : 5 x 3 @ 105 lbs
-
SQ : 30 x 3 @ 105, 115, 125 lbs

A very "mental" workout. I took a nap which lasted longer than I had intended, so I was not fully "amped" when I got to the gym. I also avoided drinking a sports drink, Red Bull, coffee, etc. By the end of the workout, I was soaked and had little spontaneous "drive"; I muscled through.

Bench press was a little more challenging than last time, but by the third set I was sufficiently warmed up. I used to do more of a powerlifter stance, but I prefer the flatter bodybuilder posture. Either way, it's all about tight traps, perpendicular forearms, and a tight grip.

After the workout, when I was reviewing Mass Made Simple, it dawned on me that I have been doing one-arm presses wrong so far. They had become a little too easy lately, but instead of switching hands every rep-set (2/2, 3/3, 5/5), I should complete a whole set for one arm (2-3-5) and then switch to the next.

I like bat wings. I think in a few weeks, heavy bat wings will be a favorite. In contrast, I honestly don't "feel" the point of bird dogs, so I may replace them with planking, do one set between other upper-body exercises, or get rid of them altogether, and do more planking and core work on my recharge day.

The complex was not as challenging this time, but breaking through the press barrier takes time. At least this time the I felt no "hitch" in my shoulder when resetting the hang clean.

Finally, the squat--PISSED! I wanted to squat 135 lbs, which is what Dan John scheduled, but I had mistakenly written 125 lbs.

My sleep has been slightly messed up since moving, but last night I fell asleep at about 8 PM and woke up after 6 AM today. I'm going to hit the gym earlier today so that I can get to bed earlier. I'll also drink a sports drink, a Red Bull, and a serving of protein before the workout. I'm going heavier tonight, damn it. Squat more or don't squat.

As for tonight....

DAY 6 
Thursday, 6 February 2014   
225 lbs, >60 min
[I revised the results in red after the workout.]
 
Warm-up
-
BP : 2-3-5-10, 2-3-5, 2-3-5 @ 195 lbs
One/arm press : 2-3-5 x 3 @ 50, 45, 45 lbs
Bat wings : 5 x 5 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 5 x 5 @ 95, 110, 110, 110, 100 lbs
-
SQ : 10, 10, 30 [up-to-50] x 3 @ 135 lbs
[Up-to-50 means I can do the remaining 30 in one go, or break them up into chunks, as long as do a total of 50 squats.]

While I normally avoid chit-chat, I had a few social encounters tonight, which contributed to my workout running longer than usual. I asked a trainer some nutrition questions, and met a fellow parishioner. I also took a little more rest between complex sets, to make the most of each one.One guy doing deadlifts with his friends saw me doing a complex (specifically the hang clean to front squat portion) and I overhead him say, "Now that's damn impressive." Perhaps it is. But I want to go heavier. Now that I've discovered them, I don't think I'll ever take complexes out of my standard routines. 

Tonight was the first night I felt "big." Not BIG, mind you, but it was the first time in maybe a year that I saw myself in a mirror, and realized that calling me a "big guy" would be a very natural response from, say, a bystander or colleague. To use a social metaphor, I was probably a "lower-upper" on the size chain. There was one guy who was more cut than me, but I think I had him in terms of power.

Anyway.

It was nice to go heavier on squats--but I want to go heavy!! Having just taken a glance at the upcoming workouts, I intend to go heavier than Dan John advises on most sets, though I will stick to his rep counts.

It was wonderful to be done with the gym and home by the time I usually head out. No more night workouts, if I can help it.

As for my weight, moving in has made me out of sync with my cooking the last few days, but tonight I made a pot of brown rice, baked fish fillets, veggies, lentils, and chicken strips. I hope to be 228 by Monday.