Strength Dedication Ambition

[vortrit]

I posted some scanned pages in Stewart's journal that may help you.

Thanks. I'll take a look.

Hi again, Gaz!

 

[SamEaston]

Hey Gaz - hows things?

You look good in that picture - you've lost weight, no?

 

[Gazhole]

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction

Core Work

Planks - 2x30sec @ 30sec RI
Reverse Crunches - 2x20 @ 30sec RI

Workout B - "I have a radio in my car." - (Fullbody)

Romanian Deadlifts ??? 12, 12 @ x2 25KG / 55lbs DBs (1:30 RI)

Bench Press ??? 12, 12 @ x2 25KG / 55lbs DBs (1:30 RI)

Goblet Squats - 12, 12 @ x1 17.5KG / 38.5lbs DB (1:30 RI)

Bench Supported Rows - 12, 12 (Per Arm) @ x1 17.5 / 38.5lbs DB (1:30 RI)

Cardio

Stationary Bike - 5mins @ Lv3 (130 HR) +5
Stationary Bike - 5mins @ Lv10 (165 HR) 0
Stationary Bike - 5mins @ Lv5 (??? HR) ?

Warmdown - Mobility

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg

Warmdown - Static Stretching

Side Neck Stretch - 1x30sec per side
Forward Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg

***

Didnt really pay much attention to the heart rates for yesterday so those are just vague memories. Cardio was really tough, probably due to the overall increase in intensity for the weights portion.

Gradually trying to build up. Will stick to 2x12 for a few weeks now and see what happens. In 2 weeks im hoping to add an extra day into the week.

Be that HIIT, MMA, or something else like Circuits or Plyometrics i have yet to decide, but itll be something other than regular weights or low itensity cardio.

Im open to ideas of some other training area im missing. Going more in the area of general athletic development, so its really an open forum here.

Fire away!

 

[Gazhole]

Thanks. I'll take a look.

Hi again, Gaz!

Yo, yo, yo!

 

[Gazhole]

Hey Gaz - hows things?

You look good in that picture - you've lost weight, no?

And gained a certain orkish quality...thats what being as super ripped as me will do to ya

 

[Scarface30]

I am not sure about the other form of training to become more athletic if I were able to I'd do some jump rope, but my legs are still not fully recovered.

other than that, great workout Gaz are you going for some conditioning now with the the higher reps, or just slowly getting back into it?

 

[Gazhole]

I am not sure about the other form of training to become more athletic if I were able to I'd do some jump rope, but my legs are still not fully recovered.

other than that, great workout Gaz are you going for some conditioning now with the the higher reps, or just slowly getting back into it?

Yeah, i dont think Jump Rope would work for me either, haha. I have little coordination that way, im pretty clumsy.

Thinking of doing some swimming or something.

Also have decided on using Escalating Density Training for my next program, whee.

 

[goob]

Nice workout Gaz. Can't believe you do the core work, before the main workout set, but great job anyway. I'm still having trouble not laughing at that mental image of goblet squats. I've got an image of you squatting with Gollum on your shoulders....

 

[Witchblade]

Hey Gaz - hows things?

You look good in that picture - you've lost weight, no?

What picture? I don't see any pictures on the last two pages.

 

[vortrit]

Quit sending me all the PM's. No, I won't have your baby.

 

[Gazhole]

Intro

So, reading up a lot on the net, and i really wanna try this Escalating Density Training protocol. It seems pretty simple in its setup, but it also looks really challenging.

This is basically the same as a program Cowpimp did in his other journal, though ive changed it a tad because im not as cool as him and couldnt handle an extra triset at the end, lol.

Shall be starting this on Monday, as well as my new planned out spiffy diet in a quest to get my muscle back. Being a student sucks.


Escalating Density Training

• 12RM Intensity (Or max BW).
• Max 6 reps per set (Or half 12RM-1).
• Sessions consist of two antagonistic supersets.
• Each superset lasts for 15 minutes with a 10 minute rest between supersets.
• Each session attempt to perform more reps in each 15 minute superset.
• Rest intervals are as long as needed to avoid concentric failure.
• Can lower the number of reps per set, but increase the weight to compensate.
• Warmup + Core are performed before the session, Cardio + Warmdown are performed after.
• Unload sessions are performed once a week, in which the supersets are halved in time.
• The aim of these unload sessions is to reach half the reps achieved in the last proper session.
• Once this has been reached, end the superset and do not go for a record.
• Unload sessions will contain grip work instead of Cardio.

Split

Split will be a basic Upper/Lower 3x a week alternating over two weeks. The session that i repeat in one week will be replaced with the Unload version.

Week 1 : Upper/Lower/Upper Unload
Week 2 : Lower/Upper/Lower Unload

All other days are rest days.


Warmup Complex

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12
Standing Knee Raises - 1x12 per leg
Standing Side Bends - 1x12 per side
Butt Kickers - 1x12 per leg
Shoulder Circles - 1x12 per arm per direction


Core Work

Planks - 2x30sec @ 30sec RI
Reverse Crunches - 2x20 @ 30sec RI


Cardio

Stationary Bike - 5mins @ Lv3
Stationary Bike - 5mins @ Lv10
Stationary Bike - 5mins @ Lv5


Warmdown Complex

A's - 2x12
Hip Circles - 1x30 per direction
Lateral Lunges - 2x12 per leg
Side Neck Stretch - 1x30sec per side
Forward Neck Stretch - 1x30sec
Overhead Tricep Stretch - 1x30sec per arm
Shoulder Dislocation Stretch - 1x30sec per arm
Forearm Stretch - 1x30sec per arm
Quad Stretch - 1x30sec per leg
Somatic Ham Stretch - 1x30sec per leg
Lying Ham Stretch - 1x30sec per leg
Calve Stretch - 1x30sec per leg


Upper Body

15:00 Minutes:
1a) Pullups @ 8RM (BW) x 3 Reps
1b) Dips @ 14RM (BW) x 6 Reps

(10:00 Minute RI)

15:00 Minutes:
2a) Bench Press @ 12RM (x2 25KG / 55lbs DBs) x 5 Reps
2b) Bench Rows @ 12RM (x1 17.5KG / 38.5lbs DB) x 5 Reps Per Arm

(Cardio)


Lower Body

15:00 Minutes:
1a) Goblet Squats @ 12RM (x1 17.5KG / 38.5lbs DB) x 5 Reps
1b) Romanian Deadlifts @ 12RM (x2 25KG / 55lbs DBs) x 5 Reps

(10:00 Minute RI)

15:00 Minutes:
2a) Step Ups @ 12RM (x1 30KG / 66lbs BB) x 5 Reps Per Leg
2b) Good Mornings @ 12RM (x1 30KG / 66lbs BB) x 5 Reps

(Cardio)


Upper Body (Unload)

7:30 Minutes:
1a) Pullups @ 8RM (BW) x 3 Reps
1b) Dips @ 14RM (BW) x 6 Reps

(5:00 Minute RI)

7:30 Minutes:
2a) Bench Press @ 12RM (x2 25KG / 55lbs DBs) x 5 Reps
2b) Bench Rows @ 12RM (x1 17.5KG / 38.5lbs DB) x 5 Reps Per Arm

Grip Work:
3) Static Holds @ 4x1 (x2 30KG / 66lbs DBs) x 30 Seconds. (1:00 RI)

(No Cardio)


Lower Body (Unload)

7:30 Minutes:
1a) Goblet Squats @ 12RM (x1 17.5KG / 38.5lbs DB) x 5 Reps
1b) Romanian Deadlifts @ 12RM (x2 25KG / 55lbs DBs) x 5 Reps

(5:00 Minute RI)

7:30 Minutes:
2a) Step Ups @ 12RM (x1 30KG / 66lbs BB) x 5 Reps Per Leg
2b) Good Mornings @ 12RM (x1 30KG / 66lbs BB) x 5 Reps

Grip Work:
3) Static Holds @ 4x1 (x2 30KG / 66lbs DBs) x 30 Seconds (1:00 RI)

(No Cardio)

 

[Gazhole]

Nice workout Gaz. Can't believe you do the core work, before the main workout set, but great job anyway. I'm still having trouble not laughing at that mental image of goblet squats. I've got an image of you squatting with Gollum on your shoulders....

Cheers, goob

Yeah, i thought doing core at the start would negatively affect my lifts too, but ive PR'd after doing core, so that doesnt seem to be an issue

And lol at the squat thing

How goes with you?

 

[goob]

I like it. It sounds suitably crazy and destructive. My sort of thing.

 

[Gazhole]

What picture? I don't see any pictures on the last two pages.

After all we've been through you dont even recognise me anymore

Im gonna stay at my moms for the weekend...

 

[Gazhole]

Quit sending me all the PM's. No, I won't have your baby.

If you wont, who will?

 

[Gazhole]

I like it. It sounds suitably crazy and destructive. My sort of thing.

Lol, yeah. Thats why i like it too

Even the mighty CP said the DOMS he got from it was insane. Im looking forward to it

Never done anything like this before, so its okay i my book. Totally new way of training!

 

[goob]

Cheers, goob

Yeah, i thought doing core at the start would negatively affect my lifts too, but ive PR'd after doing core, so that doesnt seem to be an issue

And lol at the squat thing

How goes with you?

Good mate. I should'nt laugh too much at the goblet squats as I did them today. Cheers for that. I like them, the way you feel it along the front of your body, as well as the legs.

Looking forward to sinking a few beers later....

 

[Gazhole]

Good mate. I should'nt laugh too much at the goblet squats as I did them today. Cheers for that. I like them, the way you feel it along the front of your body, as well as the legs.

Looking forward to sinking a few beers later....

Exactly. Its kinda like a regular Front Squat, but because of the slightly lowered position i think it gets your core pretty well.

Have you ever tried Zercher Squats? Theyre interesting too.

 

[goob]

Exactly. Its kinda like a regular Front Squat, but because of the slightly lowered position i think it gets your core pretty well.

Have you ever tried Zercher Squats? Theyre interesting too.

Can't say I have. I usually avoid a lot of lower work, due to the miles I put in running each week, the DOMS interferes with running. However, I might start doing a total body, but mostly legs day, one day a week.

I may give them a try, but at the momment, the goblets I like a lot.

 

[Gazhole]

Can't say I have. I usually avoid a lot of lower work, due to the miles I put in running each week, the DOMS interferes with running. However, I might start doing a total body, but mostly legs day, one day a week.

I may give them a try, but at the momment, the goblets I like a lot.

Yeah, i know what you mean about the DOMS. Cardio with DOMS is tough, lol.
Total body would probably work pretty well though, since you wont be doing a great deal of volume on any particular part.

But aye, Goblets are cool. Just a nice simple variation, something different! I wish i could do some Overhead Squats again, but i dont think im quite there yet. I love that movement with a passion. Dan John knows his shit, lol.

 

[goob]

Yeah, i know what you mean about the DOMS. Cardio with DOMS is tough, lol.
Total body would probably work pretty well though, since you wont be doing a great deal of volume on any particular part.

But aye, Goblets are cool. Just a nice simple variation, something different! I wish i could do some Overhead Squats again, but i dont think im quite there yet. I love that movement with a passion. Dan John knows his shit, lol.

Ha, funny you should mention overhead squats. I tried them the other day with DB's, Went down as far as 17.5 lb DB's and could'nt do them. Just too tough. But I will try again.

 

[Gazhole]

Ha, funny you should mention overhead squats. I tried them the other day with DB's, Went down as far as 17.5 lb DB's and could'nt do them. Just too tough. But I will try again.

Try them with a Barbell, DBs is even more difficult .

I think the most i did with the Barbell was 40KG (88lbs) x 3? I really cant remember. Could be totally off, haha

 

[goob]

Try them with a Barbell, DBs is even more difficult .

I think the most i did with the Barbell was 40KG (88lbs) x 3? I really cant remember. Could be totally off, haha

That sounds really tough. I'll give them another shot at somepoint.

Theres always the squat-press, as the oh squat, but you press the BB from a military press type position as you descend. Ouch.

 

[Scarface30]

that looks like a sweet program. very well thought out indeed

I am not sure by what you mean as "each superset will last 15 minutes." do you just keep supersetting back and forth that one superset for 15 minutes and then take a 10 minute break, then move on to the next superset?

 

[Gazhole]

that looks like a sweet program. very well thought out indeed

I am not sure by what you mean as "each superset will last 15 minutes." do you just keep supersetting back and forth that one superset for 15 minutes and then take a 10 minute break, then move on to the next superset?

Yup, thats exactly right.

I will do one set of Pullups of a maximum of 3 reps, then a set of Dips of a max of 6 reps, then Pullups, then Dips etc etc over and over untill the 15 minutes is up.

The RIs will be as long as i need in between the sets of 3 + 6 within that 15 minutes to avoid failing. If i want to, i can take the reps down and add extra weight.

Ill count the number of reps i do for each superset, wait ten minutes, then do the next one.

Then the next week when its Upper day, ill look at what i did and try to get more reps. Could be ten, could be one, as long as its increasing every time.

Fuck, its gonna hurt a bit methinks...

 

[Gazhole]

That sounds really tough. I'll give them another shot at somepoint.

Theres always the squat-press, as the oh squat, but you press the BB from a military press type position as you descend. Ouch.

Ouch indeed!

I guess the aim there is for the Barbell not to move at all, lol!

 

[Witchblade]

After all we've been through you dont even recognise me anymore

Im gonna stay at my moms for the weekend...

Analyzing data...
Brain error!

Updating brain...
Update completed
Analyzing data...
Data analyzed

Results (1 out of 7):
- There was no picture of Gazhole. You missed the reference to the picture of the Orc as Gazhole.

Shutting brain down...
-

 

[Scarface30]

Yup, thats exactly right.

I will do one set of Pullups of a maximum of 3 reps, then a set of Dips of a max of 6 reps, then Pullups, then Dips etc etc over and over untill the 15 minutes is up.

The RIs will be as long as i need in between the sets of 3 + 6 within that 15 minutes to avoid failing. If i want to, i can take the reps down and add extra weight.

Ill count the number of reps i do for each superset, wait ten minutes, then do the next one.

Then the next week when its Upper day, ill look at what i did and try to get more reps. Could be ten, could be one, as long as its increasing every time.

Fuck, its gonna hurt a bit methinks...

sounds brutal 10 fold! sounds very intriguing also, something the Gaz will master in no time I assume!

 

[vortrit]

Nice looking workout you've posted. Looks like you're on your way back. I bet it feels really good to be doing something again.

 

[Gazhole]

Analyzing data...
Brain error!

Updating brain...
Update completed
Analyzing data...
Data analyzed

Results (1 out of 7):
- There was no picture of Gazhole. You missed the reference to the picture of the Orc as Gazhole.

Shutting brain down...
-

I need your clothes, your boots, and your motorcycle.