Grip, Rip, Hoist!

Witchblade · 10-30-2007, 01:50 PM

I'm back in the gym. I'm not yet fully recovered, but I need to get active again. I've lost quite some size, the fat I lost I regained by staying in a caloric surplus to avoid catabolism, and my strength dropped considerably. Furthermore, my work capacity and level of conditioning are so crappy it makes my lifts suffer later on in the workouts.

I've gradually build up to working out again and I plan all of the above to be reversed and superseded by new year.

Lower A
1 - Deadlift 265x4,3,3,3,3,3

2 - Front squat 90/4x7

3 - Smith Calf raises 65/3x11

4 - Hip abduction machine 155/3x9

5 - Unilateral push-up hold at top 40sx3 (switch hands at 20s)

6 - Hyperextensions bw/3x18

I'm going to try a new form of progression and I want PRs in every (intensive) work-out from now on.

vortrit · 10-30-2007, 03:41 PM

Glad to see you back at doing something. Your deadlifts sure are impressive!

DOMS · 10-30-2007, 03:55 PM

You'll get all of your strength back quickly enough. You're workout looks like it's a solid foundation to build on.

Scarface30 · 10-30-2007, 04:20 PM

glad to see you back Witch.

looks like a solid workout for the first time in a few weeks, nothing to complain about there

goob · 10-30-2007, 05:50 PM

Finally Witch gets back into action.

And despite losing 20lb's, is still stronger than me! Good job.

AKIRA · 10-30-2007, 06:49 PM

Quote:

Originally Posted by Witchblade

I'm back in the gym. I'm not yet fully recovered, but I need to get active again. I've lost quite some size, the fat I lost I regained by staying in a caloric surplus to avoid catabolism, and my strength dropped considerably. Furthermore, my work capacity and level of conditioning are so crappy it makes my lifts suffer later on in the workouts.

I've gradually build up to working out again and I plan all of the above to be reversed and superseded by new year.

Lower A
1 - Deadlift 265x4,3,3,3,3,3

2 - Front squat 90/4x7

3 - Smith Calf raises 65/3x11

4 - Hip abduction machine 155/3x9

5 - Unilateral push-up hold at top 40sx3 (switch hands at 20s)

6 - Hyperextensions bw/3x18

I'm going to try a new form of progression and I want PRs in every (intensive) work-out from now on.

Loving those Odd numbers huh?

Repping 265lbs on a deadlift with good form is nothing to sneeze at.

Witchblade · 10-31-2007, 03:42 PM

Thanks vortrit, DOMS and scar.

Quote:

Originally Posted by goob

Finally Witch gets back into action.

And despite losing 20lb's, is still stronger than me! Good job.

I think it would really depend on the lift. I might have a stronger deadlift, but put me on a treadmill for 5 minutes and I'm proper fucked.

Quote:

Originally Posted by AKIRA

Loving those Odd numbers huh?

Repping 265lbs on a deadlift with good form is nothing to sneeze at.

Deadlifting is (relatively and absolutely) my best lift, heh.

As for the odd numbers, I guess I'm just a nonconformist.

I'll soon have a test week so I'll plan a deload for that time. After that, I'm going to do a DC-style program ( I think).

Upper, vertical
1 - Pull-ups 1x5,5,5,4,3,5 (got into a chat with a friend at the gym before the last set)

2 - DB Press 45/5x5

3 - Unilateral kneeling diagonal pulling (think row mixed with pulldown) 110/1x12,11,11

4 - Incline press 110/4x6 - easy

5A - Unknown standing cable row variation thing. Can't describe it.
90/4x6

5B - Rope hammer curls
80/1x11,7

6 - DB Unilateral standing triceps extension 13/1x15,15,12

Scarface30 · 10-31-2007, 04:42 PM

looking good Witch

slow and steady, you'll be back to top notch in no time.

Witchblade · 10-31-2007, 04:54 PM

Muscle memory and all that are certainly doing their work.

katt · 10-31-2007, 05:20 PM

Welcome Back!

goob · 11-01-2007, 01:47 PM

Yeah, nice one Witch. Won't be long til your kicking ass again. (..and then you'll get pfieffer again...)

**Gazhole** · 11-01-2007, 02:18 PM

Nice going WB!

Dont worry, we're both in the same boat right now. Im getting back into things good enough, so youll do the same.

Onwards and upwards, me hearty!

vortrit · 11-02-2007, 12:08 AM

Nice work. Glad to see you are finally making a comeback.

Witchblade · 11-02-2007, 11:20 AM

Thank you, thank you, it's good to be back.

Yesterday
4x10min Squash

Today my calves were SO ******* SORE! I was very tired too, so I took it rather easy today.

Lower B
1) RDL 180/4x8

2) Pistols bw/ladder set to 4

3) Incline reverse hyperextension bw/3x10

4) DB Walking lunges 45s/3x13

5) Spinning: 20min @ random intervals

goob · 11-02-2007, 11:24 AM

Good job witch. Pistols are damn hard.

So is squash. Probably the most intense sport around, guaranteed to hurt.

Scarface30 · 11-02-2007, 11:31 AM

very nice workout man

I have never played squash, looks fun though. am I right when I say it seems like it would be a long HIIT session with sprint and stop, sprint and stop?

vortrit · 11-02-2007, 03:25 PM

Still looks like a pretty decent workout. Good job.

Witchblade · 11-02-2007, 03:30 PM

Squashing is tons of fun. It's like plyometric interval training, if you look at it from a training perspective, but it's just a lot of fun bashing that ball into the wall. Unlike in tennis, you needn't show any restraint on your hits, yay!

katt · 11-02-2007, 07:03 PM

Hey witchy,, how are you feeling??

Witchblade · 11-02-2007, 08:40 PM

Good. Just came back from a party. Only slept 4-5h a day this week I'm afraid, but I lived so the Pfeiffer is way less intense than before. I only really notice it when I'm up for more than 16 hours, that's still too demanding.

Witchblade · 11-02-2007, 08:40 PM

Good. Just came back from a party. Only slept 4-5h a day this week I'm afraid, but I lived so the Pfeiffer is way less intense than before. I only really notice it when I'm up for more than 16 hours, that's still too demanding.

goob · 11-03-2007, 06:11 AM

^^^^Sorry Witch, I did'nt quite catch that last post? Say again?

Witchblade · 11-03-2007, 06:56 AM

I was telling Katt what a smartass you are.

goob · 11-03-2007, 07:04 AM

Quote:

Originally Posted by Witchblade

I was telling Katt what a smartass you are.

I don't know about the smart part.....

**Gazhole** · 11-03-2007, 01:48 PM

Woot, Pistols! Good job, those things are brutal as hell!

buening · 11-05-2007, 05:42 PM

Pfeiffer?

Its ok that you have Web feet and a square head, we won't hold it against you!

Good to see you are back. I need to get my ass back in there as well. My elbow is just now getting healed. Damn arm wrestling comps.

10-30-2007, 01:50 PM	#331
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	I'm back in the gym. I'm not yet fully recovered, but I need to get active again. I've lost quite some size, the fat I lost I regained by staying in a caloric surplus to avoid catabolism, and my strength dropped considerably. Furthermore, my work capacity and level of conditioning are so crappy it makes my lifts suffer later on in the workouts. I've gradually build up to working out again and I plan all of the above to be reversed and superseded by new year. Lower A 1 - Deadlift 265x4,3,3,3,3,3 2 - Front squat 90/4x7 3 - Smith Calf raises 65/3x11 4 - Hip abduction machine 155/3x9 5 - Unilateral push-up hold at top 40sx3 (switch hands at 20s) 6 - Hyperextensions bw/3x18 I'm going to try a new form of progression and I want PRs in every (intensive) work-out from now on.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

10-30-2007, 03:41 PM	#332
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Glad to see you back at doing something. Your deadlifts sure are impressive!
	My Journal!

10-30-2007, 03:55 PM	#333
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,514 Photos: 5	You'll get all of your strength back quickly enough. You're workout looks like it's a solid foundation to build on.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

10-30-2007, 04:20 PM	#334
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	glad to see you back Witch. looks like a solid workout for the first time in a few weeks, nothing to complain about there
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

10-31-2007, 04:42 PM	#338
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	looking good Witch slow and steady, you'll be back to top notch in no time.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

10-30-2007, 05:50 PM	#335
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Finally Witch gets back into action. And despite losing 20lb's, is still stronger than me! Good job.

10-31-2007, 04:54 PM	#339
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	Muscle memory and all that are certainly doing their work.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

10-31-2007, 05:20 PM	#340
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Welcome Back!

11-01-2007, 01:47 PM	#341
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Yeah, nice one Witch. Won't be long til your kicking ass again. (..and then you'll get pfieffer again...)

11-02-2007, 12:08 AM	#343
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Nice work. Glad to see you are finally making a comeback.
	My Journal!

11-02-2007, 11:20 AM	#344
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	Thank you, thank you, it's good to be back. Yesterday 4x10min Squash Today my calves were SO ***** SORE! I was very tired too, so I took it rather easy today. Lower B** 1) RDL 180/4x8 2) Pistols bw/ladder set to 4 3) Incline reverse hyperextension bw/3x10 4) DB Walking lunges 45s/3x13 5) Spinning: 20min @ random intervals
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-02-2007, 11:24 AM	#345
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Good job witch. Pistols are damn hard. So is squash. Probably the most intense sport around, guaranteed to hurt.

11-02-2007, 11:31 AM	#346
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	very nice workout man I have never played squash, looks fun though. am I right when I say it seems like it would be a long HIIT session with sprint and stop, sprint and stop?
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

11-02-2007, 03:25 PM	#347
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Still looks like a pretty decent workout. Good job.
	My Journal!

11-02-2007, 03:30 PM	#348
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	Squashing is tons of fun. It's like plyometric interval training, if you look at it from a training perspective, but it's just a lot of fun bashing that ball into the wall. Unlike in tennis, you needn't show any restraint on your hits, yay!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-02-2007, 07:03 PM	#349
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Hey witchy,, how are you feeling??

11-02-2007, 08:40 PM	#350
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	Good. Just came back from a party. Only slept 4-5h a day this week I'm afraid, but I lived so the Pfeiffer is way less intense than before. I only really notice it when I'm up for more than 16 hours, that's still too demanding.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-02-2007, 08:40 PM	#351
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	Good. Just came back from a party. Only slept 4-5h a day this week I'm afraid, but I lived so the Pfeiffer is way less intense than before. I only really notice it when I'm up for more than 16 hours, that's still too demanding.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-03-2007, 06:11 AM	#352
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	^^^^Sorry Witch, I did'nt quite catch that last post? Say again?

11-03-2007, 06:56 AM	#353
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,363 Photos: 2	I was telling Katt what a smartass you are.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

11-05-2007, 05:42 PM	#356
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	Pfeiffer? Its ok that you have Web feet and a square head, we won't hold it against you! Good to see you are back. I need to get my ass back in there as well. My elbow is just now getting healed. Damn arm wrestling comps.