Pylon

OK, 8 weeks on the new plan to get ready for the season. Goals for this session:

Drop 15 or more lbs.
Decrease home to home time (once baseline is set)
Strengthen core
Improve explosiveness in lifting
Maintain consistency in lifting
Fix bike (when parts arrive), back to cardio min 5x/week


Here is the plan as set in the last journal...

2 Alternating routine, done on a M-W-F schedule

Routine A1 - OH Squats/Flat Bench/Dips/Hyperextensions
Routine B1 - Deads/Rev ham extension/Pullups/BB Curls

Routine A2 - Squats/Incline DB Bench/Skulls into CG Presses
Routine B2 - Bent Over Rows/CG Pulldowns/DB incline Curls/Saxon bends

This has already been changed. More on that in the next post.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Triple Threat

Pylon

Have the morning off, so got in my work at my secondary gym a little early.

Workout A1 (done as circuit x2)-

WU - run 1 mile (5mph); prisoner squat - BWx10


OH squats - 45 x 12, 95 x 6 (more on this below)
Flat bench - 45x10 (WU), 135 x 12
Dips - -60x4, -90x4
Hypers - bwx10, 45x10

circuit 2

flat bench - 155 x 3
dips - -90x10
hypers - 45x12

cooldown - 5 min walk

First, my bench sucks. I've never really worked much on it, but I'm coming to realize what a major weakness it is. (Why is it no one ever says "You work out? How much can you squat?") Anyway, that is getting added to my goals.

Also, OH squats are interesting, but they do not play well with my shoulder. The 95s were going fine for weight, but my left shoulder was screaming on the last couple of reps. I liked the balance work required, so I think I will leave them in for a WU with the empty bar and see how it goes. That being said, I need to replace them in the lift. I guess I'll put in leg press, but I have a week or so to think about it. Actually, bulgarians might be perfect here because of the balance factor. Thoughts?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Pylon

Wow. You may not have much to say, but you are quick!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Triple Threat

I'm just waiting for the day when someone says "How much can you deadlift?".


I don't think the leg press is an equivalent substitute for squats. I'd go with the Bulgarians if you can't do the overheads.

Triple Threat

Not all the time.

Pylon

I didn't think of them as equivalent per se, but I have squats in the program already.

The more I think about it, the more I realize that I really hate bulgarians. And they should probably take that spot in the workout. Dagnabbit.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

b_reed23

woohoo...a new journal!!

My Journal!

Burner02

heh...his wife's used totelling him that...

I crack myself up...
(don't ya know..fat men are funny!)

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Burner02

Hey Py!
Good luck!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Archangel

Brother Pylon, EXCELLENT start my Friend!!! Don't worry about your Bench, I promise it will be just fine!!! How did you like it in a circuit style training???

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Real good. I think I'll keep that style. I like extending the workload a little, and that seems a good way to do it.

You were right about the amount of work, too. Doesn't look like much, but I can sure feel it!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Archangel

Awesome news, Good Stuff!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Yeah, well, it's balanced by the stiffness in my shoulder and neck. nothing serious, but those OH presses really did a number on it.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Bakerboy

OH head squats! - you are more of a man than me.

If you don't like bulgarian squats find some other uni-lateral movement you do like- there must be one. Looking good, Pylon.

No strength within, no respect without - Kasmiri Proverb

Pylon

I really liked them. Just wish my creaky shoulder agreed with me on them.

I don't think I'll find anything I like better that Bulgs. I never met a uni leg move I liked.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Pylon

Cardio day...woohoo!

treadmill - 1 mile (planned on running, but my legs felt like lead after the OH squats yesterday) - total time @13 min

bike - 10 min

stairmill - 5 min

not too intense, but good solid effort. Tomorrow there is a spinning class at my gym at noon. I plan to lift at 11:30, then do at least 30 min of the class to see how I like it.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Brutus_G

I would do the hang cleans on B2 days and if you feel like it do em light on B1 days. Stick to 1-5 rep range and sets can range from 1-10.

"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

Pylon

I think B2 makes the most sense, since that is the one day without one of the big three. I may do a few light ones tomorrow as a warm up. I'm thinking 10 reps of OH squats and hang cleans with just the bar would be good to warm everything up.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Pylon

Morning weigh in was at 263, which means my week off cost me 4 lbs. Not too bad, actually. I was expecting worse.

To restate, goals for this session (ending April 1):

End weight - 245
Decrease home to home time (once baseline is set)
Strengthen core
Improve explosiveness in lifting
Maintain consistency in lifting
Fix bike (when parts arrive), back to cardio min 5x/week

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Pylon

Wednesday lifting...

WU - Hang clean SS OH squats - 45 x 10, 10, 2 sets
The cleans feel weird, especially with no weight on the bar. By the end of the second set, they started to feel better. Also, no problem with the shoulder on the OHs, so I think I will keep these as my warm up set, with a little weight added on the second group.

Deadlifts - 185 x 3,7 (stopped after 3 to stretch my back out a little extra)
rev ham extension - bw x 10
pullups - -80 x 4
bb curls - 70 x 10

second circuit
deads - 185x10
rev hams - 10 x 10 (started to really get the hang of these on the last 3. It's a odd movement, but when you get it right, it really hits home. Weight added with a med ball, which was a trick to hold on to as well)
pullups - -120x5
bb curls - 70 x 5

All that, followed by 20 min spinning class. I didn't get very far into it, but what little I did kicked my ass. I think I might change to lifting 2x each week so I can do full spinning M and W. Just a thought. I'm sure I'll get over it.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

DOMS

With that many reps the pump must have been insane. When you were "stretching your back" was it because of the pump?


"pullups - -80 x 4 "

I can see why you were unhappy. Those negative 80 pound pull-ups must have felt like nothing.

Pylon

No, it was just a little tight after the first couple, and I wanted to loosen it up before I strained it. Just playing it safe.


No, I just have a lot of mass to lift and haven't applied myself to get off pull-up welfare. (For the record, it wasn't a misprint, though I did leave off the second set, which was even worse.)

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

DOMS

Oh, it was an assisted pull-up? Duh...

Yeah, definitely 10 pull-ups, yeah 10 pull-ups, yeah...