3/1/15 (?)
5 min. warmup
FSQ: 195 x 10c
RDL: 255 x 11c
flye: 160 x 11c
press: 220 x 10c
pulldown: 160 x 12c
pullover: 85 x 10c
bb seated MP: 90 x 11c
bb curl: 80 x 8e
tricep pressdown: 100/90 x 5e/3e
3/6/15
afternoon...
rowing erg:
5 min. warmup
1500m piece - 5:19.9 (two pauses for breath!)
[I got a Class C Concept II erg from a coworker/friend for an AMAZING price. I intend to use it regularly.]
evening...
leg press: 270 x 10e
Smith FSQ: 190 x 5e
cable flye: 120 x 9c
T-row: 125 x 8e
db press: 140 x 9e
cable pulldown: 150 x 9c
tricep cable press: 70 x 10c
bicep bb curl: 75 x 8e
[This was after a team dinner, and coming off days of feeling "not quite right". Eff it. Had to do something.]
3/10/15
5 min, warmup, stretching, motions
leg press: 270 x 15e
FSQ: 215 x 8c
RDL: 245 x 9e (?)
flye: 170 x 10e
press: 220 x 8e (?)
cable pulldown: 170 x 12e (?)
db seated MP: 100 x 9c
tricep cable pressdown:
bb curl: 80 x 7e
[Can't find my note paper from this workout, working from memory.]
3/12/15
erg rowing:
3.5 minute warmup
2 min. stretching
1500m piece - 5:16.8 (with three pauses for breath!!)
90 sec. pulse check, walkabout
5:16 cooldown row
[Three seconds faster than last time, and I'm intent on restoring my aerobic capacity. Oh, and I will be using squats to nurse my fragile left knee back to health, too. Stay tuned.]
Showing posts with label MOAR SQUAT. Show all posts
Showing posts with label MOAR SQUAT. Show all posts
Friday, March 13, 2015
Friday, December 12, 2014
Rebuilding program notes... a watermark...
Ahnohld Three-Day Split
12/12/14 (Day 11)
80 min.
warm-up: motions, stretching, scorpions, etc.
SQ: 10, 6, 2, 3 @ 225, 260, 295, 335 lbs.
[I knew tonight was a big step on my rebuilding path, so I was mentally unsteady during my warm up sets, feeling skittish about my foot placement, etc. When it came down to it, the belt was a good call and I'm pleased with my form on these. {When I first squatted and posted this, I thought it was 325, but in fact I had 335 on my back. Nice!}]
leg curl: 10, 8, 8, 10 @ 80, 110, 100, 90
calf press: 15 x 4 @ 225, 255, 245, 235
db floor press: 10, 10, 7, 6 @ 75, 80, 85, 90
[I saw a video recently (by the buff guy who always wear a hat {Ducky or something?} and he pointed out that there's no need for your elbows to go below your chest as on a conventional bench press, and that doing so only puts your shoulder at risk. So I shall be doing floor presses henceforth.]
PU (supinated): 12, 8, 8 @ bdw
[Had a "mindblown" moment tonight. It was not until reading Ellington Darden's The New HIT Method that I gave supinated pullups much consideration. In my six years of crew, we exclusively used a wide, pronated grip. But Darden makes the case that a supinated grip gives a better lat stretch, so I have tried it out, and the difference did not blow me away until I was stretching between curl sets. My biceps were pumped and tight, so I tried a variety of hand widths and found that a wide grip really stretched the biceps, while a narrow, pronated grip really stretched my lats, and a supinated, narrow grip even more so!]
db pullover-press: 10, 8, 8 @ 70, 75, 80
[It's not hurting anymore, but I still wanted to give my elbow a break. Plus, I LOVE this exercise!!!]
EZ bar curl: 10, 6, 8, 11
[The warmup/pyramid-down rep scheme is gold. I tried it on other exercises, too.]
I have decided to do my Even Keel workout next week, which will effectively be like doing this Ahnohld workout on Tuesday and Thursday, instead of on Monday, Wednesday, and Friday. I was feeling very un-amped tonight, so, as I head into the holy days, it's time to give myself more reps as I prepare to begin my six-month HIT regimen.
12/12/14 (Day 11)
80 min.
warm-up: motions, stretching, scorpions, etc.
SQ: 10, 6, 2, 3 @ 225, 260, 295, 335 lbs.
[I knew tonight was a big step on my rebuilding path, so I was mentally unsteady during my warm up sets, feeling skittish about my foot placement, etc. When it came down to it, the belt was a good call and I'm pleased with my form on these. {When I first squatted and posted this, I thought it was 325, but in fact I had 335 on my back. Nice!}]
leg curl: 10, 8, 8, 10 @ 80, 110, 100, 90
calf press: 15 x 4 @ 225, 255, 245, 235
db floor press: 10, 10, 7, 6 @ 75, 80, 85, 90
[I saw a video recently (by the buff guy who always wear a hat {Ducky or something?} and he pointed out that there's no need for your elbows to go below your chest as on a conventional bench press, and that doing so only puts your shoulder at risk. So I shall be doing floor presses henceforth.]
PU (supinated): 12, 8, 8 @ bdw
[Had a "mindblown" moment tonight. It was not until reading Ellington Darden's The New HIT Method that I gave supinated pullups much consideration. In my six years of crew, we exclusively used a wide, pronated grip. But Darden makes the case that a supinated grip gives a better lat stretch, so I have tried it out, and the difference did not blow me away until I was stretching between curl sets. My biceps were pumped and tight, so I tried a variety of hand widths and found that a wide grip really stretched the biceps, while a narrow, pronated grip really stretched my lats, and a supinated, narrow grip even more so!]
db pullover-press: 10, 8, 8 @ 70, 75, 80
[It's not hurting anymore, but I still wanted to give my elbow a break. Plus, I LOVE this exercise!!!]
EZ bar curl: 10, 6, 8, 11
[The warmup/pyramid-down rep scheme is gold. I tried it on other exercises, too.]
+ + +
I have decided to do my Even Keel workout next week, which will effectively be like doing this Ahnohld workout on Tuesday and Thursday, instead of on Monday, Wednesday, and Friday. I was feeling very un-amped tonight, so, as I head into the holy days, it's time to give myself more reps as I prepare to begin my six-month HIT regimen.
Wednesday, December 10, 2014
Rebuilding program notes... getting there...
12/10/14
Ahnohld Three-Day Split (Day 10)
80 min.
SQ: 10, 8, 6, 6 @ 225, 255, 285, 305 lbs.
[Oddly, the first two sets felt a lot harder than the last two. Or not oddly: they were higher volume and I still needed them to find my groove. I will be going for 325 this Friday.]
leg curl: 10, 8, 6 @ 80, 90, 100
[Felt some pain in my hamstrings so I took it easy on these.]
calf press: 15 x 4 @ 235
[Movin' on up. Broken toe no longer much of a problem.]
db BP: 10, 9, 9, 10 @ 70, 85, 80, 75
[A tried a new rep scheme, which I much prefer. Instead of wearing myself out before the heaviest weight, I used one set as a warm-up and then hit the heavier weights while I was fresher.]
PU (supinated): 12, 10, 8 @ bdw
[Less Body English, but still not beastly.]
db MP (split-leg): 5/5, 4/4, 3/3 + 3 @ 55, 50, 45
[I was thinking, who stands straight under some object while it's on top of them? So, instead I staggered one foot in front of the other, and then switched stance halfwway through the set. Meh. Better for core?]
EZ bar curl: 9, 9, 10 @ 90, 80, 70
[Same deal as with the BP, only my biceps had already been warmed up: from heavier to lighter.]
EZ bar skull crusher: 5, 5, 5 @ 90, 80, 70
[I have had some pain in my right elbow, so I took it easy here.]
Ahnohld Three-Day Split (Day 10)
80 min.
[Yeah, so I ended up taking Monday off, and then because I cut off some of my thumb tip and had a day-long ordeal with my ISP, I also took Tuesday off.]
SQ: 10, 8, 6, 6 @ 225, 255, 285, 305 lbs.
[Oddly, the first two sets felt a lot harder than the last two. Or not oddly: they were higher volume and I still needed them to find my groove. I will be going for 325 this Friday.]
leg curl: 10, 8, 6 @ 80, 90, 100
[Felt some pain in my hamstrings so I took it easy on these.]
calf press: 15 x 4 @ 235
[Movin' on up. Broken toe no longer much of a problem.]
db BP: 10, 9, 9, 10 @ 70, 85, 80, 75
[A tried a new rep scheme, which I much prefer. Instead of wearing myself out before the heaviest weight, I used one set as a warm-up and then hit the heavier weights while I was fresher.]
PU (supinated): 12, 10, 8 @ bdw
[Less Body English, but still not beastly.]
db MP (split-leg): 5/5, 4/4, 3/3 + 3 @ 55, 50, 45
[I was thinking, who stands straight under some object while it's on top of them? So, instead I staggered one foot in front of the other, and then switched stance halfwway through the set. Meh. Better for core?]
EZ bar curl: 9, 9, 10 @ 90, 80, 70
[Same deal as with the BP, only my biceps had already been warmed up: from heavier to lighter.]
EZ bar skull crusher: 5, 5, 5 @ 90, 80, 70
[I have had some pain in my right elbow, so I took it easy here.]
Friday, December 5, 2014
Rebuilding program notes...
Ahnohld Three-Day Split - Day 9
5 December 2014 - 65 min.
warm-up: motions, stretching, scorpions
SQ: 10, 8, 6, 4 @ 225, 255, 285, 315 lbs.
[I'm pretty sure I could have gotten a 5th rep. But slow and steady and all that.]
leg curl: 10 x 3 @ 90
calf press: 15 x 4 @ 225
db BP: 10, 8, 6, 6 @ 70, 75, 80, 85
PU (supinated): 12, 7, 7 (?) @ bdw
[I forgot to do the db press. Meh.]
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
EZ bar curl: 6, 8, 10, 12 @ 90, 80, 70, 60
[This is the way I should train my biceps and pecs! Start strong and work down to more volume.]
I believe I shall take next Monday off. I am feeling incipient "overtraining", which is easy to do on a full-body, three-day split... with little kids and night-owl tendencies.
Truth be told, I'm tempted to finish out the year with my own Even Keel regimen, but I figure it builds character, or something, if I just stick to the original program until the new year, as I originally planned.
5 December 2014 - 65 min.
warm-up: motions, stretching, scorpions
SQ: 10, 8, 6, 4 @ 225, 255, 285, 315 lbs.
[I'm pretty sure I could have gotten a 5th rep. But slow and steady and all that.]
calf press: 15 x 4 @ 225
db BP: 10, 8, 6, 6 @ 70, 75, 80, 85
PU (supinated): 12, 7, 7 (?) @ bdw
[I forgot to do the db press. Meh.]
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
EZ bar curl: 6, 8, 10, 12 @ 90, 80, 70, 60
[This is the way I should train my biceps and pecs! Start strong and work down to more volume.]
+ + +
I believe I shall take next Monday off. I am feeling incipient "overtraining", which is easy to do on a full-body, three-day split... with little kids and night-owl tendencies.
Truth be told, I'm tempted to finish out the year with my own Even Keel regimen, but I figure it builds character, or something, if I just stick to the original program until the new year, as I originally planned.
Monday, December 1, 2014
Three-day rebuilding program notes...
Three-Day Ahnohld Split
Monday, 1 December 2014
Day 7, 70 min.
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 4 @ 215, 245, 275, 305 lbs.
leg curl: 10, 8, 6 @ 90, 100, 110
calf press: 15 x 4 @ 180, 190, 200, 210
[Gotta stretch the calf out on the eccentric. My small right toe now sits sideways basically, but at least it's not giving me much pain anymore.]
db BP: 10, 8, 8, 10 @ 70, 75, 80, 65
PU (supinated): 10, 8, 7, 5 @ bdw
unilateral db MP: 10/10, 8/8, 6/6 @ 40, 45, 50 (?)
[I think I did more, but I can't recall, so I'll assume I didn't.]
EZ bar curl: 10, 8, 6 @ 60, 70, 80
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
+
close grip EZ bar curl: 6 @ 90
[I transitioned right into these when I finished my skull crushers.]
Well, I achieved my goal: 300 lbs SQ by December. Pretty high volume, over all, too. 305 was not anywhere near my 1RM, then, it seems. I don't "go for" 1RM, so I will just keep focusing on the numbers. To wit, I think I will go for 315 on Friday.
This Wednesday, I will force myself to perform a "light" workout. No pump sets. No body English. No big numbers on my usual lifts. Like so [what I ended up doing - 3 December 2015]:
SQ: 10, 8, 6 @ 245, 265, 285 lbs.
leg curl: 10, 8, 6 @ 90, 100, 110
calf press: 15, 15, 14, 14 @ 225
db BP: 10, 8, 6 @ 75, 80, 85
PU: 10, 7, 7 @ bdw
db MP: 10, 8, 6 @ 45, 50, 55
EZ bar curl: 10, 8, 6 @ 60, 70, 80
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
+
close grip EZ bar curl: 6 @ 90
Monday, 1 December 2014
Day 7, 70 min.
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 4 @ 215, 245, 275, 305 lbs.
leg curl: 10, 8, 6 @ 90, 100, 110
calf press: 15 x 4 @ 180, 190, 200, 210
[Gotta stretch the calf out on the eccentric. My small right toe now sits sideways basically, but at least it's not giving me much pain anymore.]
db BP: 10, 8, 8, 10 @ 70, 75, 80, 65
PU (supinated): 10, 8, 7, 5 @ bdw
unilateral db MP: 10/10, 8/8, 6/6 @ 40, 45, 50 (?)
[I think I did more, but I can't recall, so I'll assume I didn't.]
EZ bar curl: 10, 8, 6 @ 60, 70, 80
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
+
close grip EZ bar curl: 6 @ 90
[I transitioned right into these when I finished my skull crushers.]
+ + +
Well, I achieved my goal: 300 lbs SQ by December. Pretty high volume, over all, too. 305 was not anywhere near my 1RM, then, it seems. I don't "go for" 1RM, so I will just keep focusing on the numbers. To wit, I think I will go for 315 on Friday.
This Wednesday, I will force myself to perform a "light" workout. No pump sets. No body English. No big numbers on my usual lifts. Like so [what I ended up doing - 3 December 2015]:
SQ: 10, 8, 6 @ 245, 265, 285 lbs.
leg curl: 10, 8, 6 @ 90, 100, 110
calf press: 15, 15, 14, 14 @ 225
db BP: 10, 8, 6 @ 75, 80, 85
PU: 10, 7, 7 @ bdw
db MP: 10, 8, 6 @ 45, 50, 55
EZ bar curl: 10, 8, 6 @ 60, 70, 80
EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
+
close grip EZ bar curl: 6 @ 90
Monday, November 24, 2014
Three-day split rebuilding notes...
Monday, 24 November 2014
Three-Day Ahnohld Split
75 min.
[You'll notice that I added a few more sets in most exercises. I think I will stick to the original, lighter scheme on Wednesday, lest I overtrain. But then again....]
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 6, 8 @ 185, 205, 225, 245, 215 lbs.
seated leg curls: 10, 8, 6, 10 @ 70, 90, 110, 80 lbs.
standing calf raises: 10, 10, 10, 10 @ 80 lbs.
BP: 10, 8, 6, 8 @ 185, 195, 205, 185 lbs.
PU (supinated): 12, 8, 6, 3/1
[Had to make the final rep a negative. Chinup grip is really hard on my hand bones, but I think it might actually give a better stretch to my lats. Work dem bi's!]
db MP: 10, 8, 6, 6 @ 40, 45, 50, 40 lbs.
EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.
skull crushers: 10, 8, 5/1 @ 60, 70, 80 lbs.
[I failed on the final rep so I did a press up and a negative.]
Three-Day Ahnohld Split
75 min.
[You'll notice that I added a few more sets in most exercises. I think I will stick to the original, lighter scheme on Wednesday, lest I overtrain. But then again....]
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 6, 8 @ 185, 205, 225, 245, 215 lbs.
seated leg curls: 10, 8, 6, 10 @ 70, 90, 110, 80 lbs.
standing calf raises: 10, 10, 10, 10 @ 80 lbs.
BP: 10, 8, 6, 8 @ 185, 195, 205, 185 lbs.
PU (supinated): 12, 8, 6, 3/1
[Had to make the final rep a negative. Chinup grip is really hard on my hand bones, but I think it might actually give a better stretch to my lats. Work dem bi's!]
db MP: 10, 8, 6, 6 @ 40, 45, 50, 40 lbs.
EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.
skull crushers: 10, 8, 5/1 @ 60, 70, 80 lbs.
[I failed on the final rep so I did a press up and a negative.]
Friday, November 21, 2014
Three-Day Split - progress and prayer
Friday, 21 November 2014
Three-Day Ahnohld Split
75 min.
(because of a few extra sets and some conversations)
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 6 @ 175, 195, 215, 235 lbs.
[These felt great and I think I will be back up to 300 lbs. by December. Indeed, if there's one thing I don't like about my current "restoration" routine is that it needs MOAR SQUAT. So I tossed in an extra set for good measure.]
leg curl: 10, 8, 6 @ 70, 80, 90 lbs. (?)
[My technique was better on these, less rushed, and all the way heels-to-butt.]
standing calf raise: 15, 15, 15, 15 @ 60 lbs.
[I did four sets of trampoline bounces and 10 ab wheel rolls last night. The trampoline is a WONDERFUL recovery device. My calves finally don't feel destroyed. Gotta keep stretching them.]
BP: 10, 8, 6, 6 @ 175, 185, 195, 205 lbs.
[Used a narrower grip, inside the inner knurling gap. Felt good. Still my weakest lift, though.]
PU: 11, 10, 4, 4 1 @ bdw
[I alternated between a supinated and pronated grip. Ellington Darden says that a not-wide, supinated grip is actually more effective than the commonly seen wide, pronated grip. I can grasp why, kinesiologically, but I will be curious to see how supinated "chinups" enhance my lats. If nothing else, it's nice to have another way to work my stubborn biceps.]
db MP: 10, 8, 6 @ 40, 45, 50 lbs.
EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.
[Slow and tight form.]
db tricep extension: 10, 8, 6 @ 60, 70, 80 lbs.
As I was leaving I made the acquaintance a Big Dude. Turns out he is a Reformed pastor and we had a good little conversation about how I had gone from being a Presbyterian to a Catholic. I am hoping to keep in touch with him (and convert him, of course). ;)
Tonight was the first night I felt some of my "old power" returning. Imagine my strength and confidence back in May as a gas burner with all the flukes burning. Now you can imagine my return to weightlifting as the click of the pilot light and these first efforts as the gradual ignition of one fluke after another.
Three-Day Ahnohld Split
75 min.
(because of a few extra sets and some conversations)
warm-up: motions, stretching, etc.
SQ: 10, 8, 6, 6 @ 175, 195, 215, 235 lbs.
[These felt great and I think I will be back up to 300 lbs. by December. Indeed, if there's one thing I don't like about my current "restoration" routine is that it needs MOAR SQUAT. So I tossed in an extra set for good measure.]
leg curl: 10, 8, 6 @ 70, 80, 90 lbs. (?)
[My technique was better on these, less rushed, and all the way heels-to-butt.]
standing calf raise: 15, 15, 15, 15 @ 60 lbs.
[I did four sets of trampoline bounces and 10 ab wheel rolls last night. The trampoline is a WONDERFUL recovery device. My calves finally don't feel destroyed. Gotta keep stretching them.]
BP: 10, 8, 6, 6 @ 175, 185, 195, 205 lbs.
[Used a narrower grip, inside the inner knurling gap. Felt good. Still my weakest lift, though.]
PU: 11, 10, 4, 4 1 @ bdw
[I alternated between a supinated and pronated grip. Ellington Darden says that a not-wide, supinated grip is actually more effective than the commonly seen wide, pronated grip. I can grasp why, kinesiologically, but I will be curious to see how supinated "chinups" enhance my lats. If nothing else, it's nice to have another way to work my stubborn biceps.]
db MP: 10, 8, 6 @ 40, 45, 50 lbs.
EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.
[Slow and tight form.]
db tricep extension: 10, 8, 6 @ 60, 70, 80 lbs.
+ + +
As I was leaving I made the acquaintance a Big Dude. Turns out he is a Reformed pastor and we had a good little conversation about how I had gone from being a Presbyterian to a Catholic. I am hoping to keep in touch with him (and convert him, of course). ;)
Tonight was the first night I felt some of my "old power" returning. Imagine my strength and confidence back in May as a gas burner with all the flukes burning. Now you can imagine my return to weightlifting as the click of the pilot light and these first efforts as the gradual ignition of one fluke after another.
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