That's what alwyn calls lunges where you step out and step back.
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Beast Mode Activated!!
- Thread starter PWGriffin
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That's what alwyn calls lunges where you step out and step back.
you mean step forward and then back to position? Like a normal lunge?
yep. lol, that's what he called em. I just think it sounds cool to tack words like "dynamic" onto the exercise name....especially if it's on a "dynamic effort" day...heh.
Oh and I read your other post..I will stop calling my program..."my version of westside". lol. I like the idea of it just being MY program that I wrote anyway. With ur help of course.
12/10/07
BW: 192..
Bench Press...240..5x3,3,3,3,2 ..this is the most weight I've used for working sets in a VERY long time, but not quite a PR.
Weighted Pull ups..5x3..+25....still not hitting failure..the first few sets weren't even hard, I am getting good at these.
Incline DB Press..3x8..75's...went back to 75's....didn't fail but it was tough, I guess because I went balls out on the bench press
DB Rows..3x8..100's...getting strong on this exercise again...I'm not strapped this go around so I think these will be great for my grip.
Good workout....get to hit legs today and see how I squat. I've never failed on squats but today might be the day...
P.S.
How do you guys think I should adjust the weight for the next cycle? Should I just assume my bench is up 10-15lbs and calculate from there my working weights for the weeks to come??
BW: 192..
Bench Press...240..5x3,3,3,3,2 ..this is the most weight I've used for working sets in a VERY long time, but not quite a PR.
Weighted Pull ups..5x3..+25....still not hitting failure..the first few sets weren't even hard, I am getting good at these.
Incline DB Press..3x8..75's...went back to 75's....didn't fail but it was tough, I guess because I went balls out on the bench press
DB Rows..3x8..100's...getting strong on this exercise again...I'm not strapped this go around so I think these will be great for my grip.
Good workout....get to hit legs today and see how I squat. I've never failed on squats but today might be the day...
P.S.
How do you guys think I should adjust the weight for the next cycle? Should I just assume my bench is up 10-15lbs and calculate from there my working weights for the weeks to come??
a) never assume anything.
b) calculate from whatever you are using....so, if you did a 3RM today, use that and go from there.
c) again, this is the problem with percentage based programs. you don't know here you stand.
d) you shouldn't really have to calculate....you should just know by now...you should be able to feel your way through and know when you can add more weight and whne you can't.
sigh...ur like the yoda of weightlifting.
"feel it out!! You'll know when the time is right!!"
Let me ask this then master. If you had say an advanced client that wanted bigger bench and squat numbers....where would you start? You don't seem too keen on percentage based programs. Would you have just used an undulating model with lower rep schemes?
I keep reading your journal title as "Breast Mode Activated".
I actually do have a little gyno.....
....
Not really though
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12/10/07
BW: 192..
Bench Press...240..5x3,3,3,3,2 ..this is the most weight I've used for working sets in a VERY long time, but not quite a PR.
Weighted Pull ups..5x3..+25....still not hitting failure..the first few sets weren't even hard, I am getting good at these.
Incline DB Press..3x8..75's...went back to 75's....didn't fail but it was tough, I guess because I went balls out on the bench press
DB Rows..3x8..100's...getting strong on this exercise again...I'm not strapped this go around so I think these will be great for my grip.
Good workout....get to hit legs today and see how I squat. I've never failed on squats but today might be the day...
P.S.
How do you guys think I should adjust the weight for the next cycle? Should I just assume my bench is up 10-15lbs and calculate from there my working weights for the weeks to come??
Good numbers..and good feedback as well. Id say to go up, but not drastically. Bench Press... 2.5lbs on each side? 5lbs? I think 10 would be too much, but it does depend on how you feel. Who knows, maybe this journal entry was made on a "bad" day(?)
It isn't that I am not "keen" on percentage based programs. Intensity is extremely important and knowing where you are working at is also extremely important. So, obviously, the first place to start is to test their max to see where they are at......then you can use that as a springboard.
What I am not keen on is being locked into a percentage....that is where percentage based prgrams can go south....if you are locked in and today you have to hit 85% for 3x5 and you don't get it.....then the whole program is off, because next week is totally based on the continuation of your performance of the previous week (which you essentailly just fucked up). Does that make sense?
Instead, try looking at Prilipen's table and figure out optimal number of reps per workout for a given percentage range. then, use that, along with the persons max, to get an idea of where the program should go.
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Thats what I went through 2 months ago. Gives you a good idea and rough guesstimation, but when I followed it to a T, I ended up dissapointed.
right. it is very hard to hit it spot on.
I mean, you could do something as simple as this for your main movement:
lets say we are doing deadlifts from a defecit.
week1- 3x5@a low intensity, working on technique
week2- work up to 5RM
week3- work up to 3RM
week4- work up to a max single
week5- start over with a new exercise
I gotcha P. I think when I hit 285 for 5 on squats I was just ON that day...cuz using that as my 5RM hasn't worked out so well....the ME squats have been brutal. Before I abandon what I'm doing, I want to back off and work back up again.
12/11/06
BW: 190.8.... 
I keep losing weight....from just cleaning up my diet alot...
Lower Body...heavy day..
Squats...3x3..300 PR 1x3..275
Couldn't hang on squats today. On the third set I almost failed. I wasn't really feelin the workout today at all though, my knee feels alot better...but worrying about that and all the stress at work and home....coupled with the fact that it's hard to get psyched about leg workouts in general....it got to me. After the third set I went down to 275 and it was still damn tough, so I didn't go on to do a fifth set.
Bulgarian Split Squat...3x8..35..40...40...kinduva PR but I'm still new to this exercise...as I improve balance these numbers will go up weekly to bi-weekly I'm sure..
One Legged Hypers..3x12..25...I'm still diggin these. They feel good and I feel a great stretch in my hammies. I really feel my hips overpower the rest of my p chain in other hip dominant movements.....so this is a breath of fresh air.
Good workout, but exhausting. Not to mention it was UBER hot in the gym today. I need to back off on the weight in the squats until my knee is 100% and I think my quads are what's really holding me back in this department.
12/11/06
BW: 190.8....
I keep losing weight....from just cleaning up my diet alot...Lower Body...heavy day..
Squats...3x3..300 PR 1x3..275
Couldn't hang on squats today. On the third set I almost failed. I wasn't really feelin the workout today at all though, my knee feels alot better...but worrying about that and all the stress at work and home....coupled with the fact that it's hard to get psyched about leg workouts in general....it got to me. After the third set I went down to 275 and it was still damn tough, so I didn't go on to do a fifth set.
Bulgarian Split Squat...3x8..35..40...40...kinduva PR but I'm still new to this exercise...as I improve balance these numbers will go up weekly to bi-weekly I'm sure..
One Legged Hypers..3x12..25...I'm still diggin these. They feel good and I feel a great stretch in my hammies. I really feel my hips overpower the rest of my p chain in other hip dominant movements.....so this is a breath of fresh air.
Good workout, but exhausting. Not to mention it was UBER hot in the gym today. I need to back off on the weight in the squats until my knee is 100% and I think my quads are what's really holding me back in this department.
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DB's
I rubbed one out this morning...you think that hurt my squat numbers??
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Yes, you could have squatted 3.545 lbs more if you didn't with a standard deviation of 1.7599 lbs.
I've actually wondered about things like that. However, it is such a small thing and concerning myself with that would make me go crazy. I try not to pay attention to the little things that can harm a workout, because there is bound to be a few.
I've actually wondered about things like that. However, it is such a small thing and concerning myself with that would make me go crazy. I try not to pay attention to the little things that can harm a workout, because there is bound to be a few.
you should've seen me though, I was pretty relaxed to be goin for broke on squats......
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lawl. I haven't been able to get too psyched recently. I think because of the stress from classes coming to an end + finals. So I've tried to adapt to my state of mind and really embrace the calm and focused kind of lifting instead of fighting it to become really excited.
I smoke cigarettes inbetween sets.
I lol'd after every set of 300...I would start the set dry and pale...and finish soaked and red faced.
12-14
Upper Body=DE
Split Jerk..8x3...135...I'm going to be sticking to lighter weights on this until I get really good with foot movement/placement.
Chin ups...BW...3x8....I got all 8 reps for all 3 sets this time...weight will be coming in the next month for sure.
Weighted Dips..3x8...+45...not necessarily a PR but the most I've been able to do since attempting weighted dips in a long time. Did not hit failure. I think I will back off on the weight next week when I unload and build back up to maybe the 50 or 55's...that will be noice.
Bent Rows...3x8...145...I used the same weight for all 3 sets this time...it wasn't easy with strict form but I also went balls out on the chin ups, so perhaps that affected these.
12-15
Lower Body=DE
Power Cleans..1x3..135..7x3..155...My form improves weekly on this exercise I think. I made myself front squat ATG even if I muscled it up accidentally...after a couple sets, it felt very natural sitting down to get under the bar. I also played around with an unloaded bar and flipped my elbows underneath. I actually hit my adams apple with the bar once and I now have a strawberry on my neck
Snatch Grip Deadlifts...3x8...195...PR Still new to this, but it's getting easier weekly, even with more weight. I think this will really help me improve grip strength and perhaps even hip flexability.
Lunges..3x8..35's...I'm WAYYY stronger on the lunges (I think I've used the 80's for 5 rep sets..) But I'm taking it easy with my knee acting the way it is.
Next week I unload and going to tend to my knee. I probably won't do any lower body work and I'm going to see someone about my Patella Femoral Syndrome. I'm not going to update this at all next week with workouts, but feel free to show ur love!!
Upper Body=DE
Split Jerk..8x3...135...I'm going to be sticking to lighter weights on this until I get really good with foot movement/placement.
Chin ups...BW...3x8....I got all 8 reps for all 3 sets this time...weight will be coming in the next month for sure.
Weighted Dips..3x8...+45...not necessarily a PR but the most I've been able to do since attempting weighted dips in a long time. Did not hit failure. I think I will back off on the weight next week when I unload and build back up to maybe the 50 or 55's...that will be noice.
Bent Rows...3x8...145...I used the same weight for all 3 sets this time...it wasn't easy with strict form but I also went balls out on the chin ups, so perhaps that affected these.
12-15
Lower Body=DE
Power Cleans..1x3..135..7x3..155...My form improves weekly on this exercise I think. I made myself front squat ATG even if I muscled it up accidentally...after a couple sets, it felt very natural sitting down to get under the bar. I also played around with an unloaded bar and flipped my elbows underneath. I actually hit my adams apple with the bar once and I now have a strawberry on my neck
Snatch Grip Deadlifts...3x8...195...PR Still new to this, but it's getting easier weekly, even with more weight. I think this will really help me improve grip strength and perhaps even hip flexability.
Lunges..3x8..35's...I'm WAYYY stronger on the lunges (I think I've used the 80's for 5 rep sets..) But I'm taking it easy with my knee acting the way it is.
Next week I unload and going to tend to my knee. I probably won't do any lower body work and I'm going to see someone about my Patella Femoral Syndrome. I'm not going to update this at all next week with workouts, but feel free to show ur love!!
why not just power jerk?
who are you seeing about the Patella Femoral? Rest, ice, stretch and some myo fascial work should be good. if you can go to a PT, ultrasound and stim are good too.
who are you seeing about the Patella Femoral? Rest, ice, stretch and some myo fascial work should be good. if you can go to a PT, ultrasound and stim are good too.
I just kinda like the split jerk....Is a push press and a power jerk the same thing? Links?
I'm already stretching, icing when I can and I roll the shit out of my legs everyday. A friend of mine has said that a chiro friend of his has done soft tissue work with him before and saved him from having surgery a few times. He was the first person to mention that I might have a tracking problem.
My mom works for a good chiro and he has agreed to see me and cut me a break too, I figure what the hell..
you mom works for a chiro and you haven't tried to work your way into getting a job at his clinic? Dude, I would get on that!
Yeah, I've actually been meaning to talk to him about that. My friend knows another chiro that I considered talking to...
First day back after unloading...
Upper: 12-26
BW: 190.sumthin
BenchPress: 225..5x3...harder than I thought it would be...Almost expected to sling it up.
Weighted Pull ups: +20..5x3...not too hard at all...will try 25 again next week, then set a new PR the next week
Incline DB Presses: 3x8....75..80..80's....the 80's are still pretty tough, but I'm not hitting failure. I may just pick up the 85's and go to town in the next week or so to force some progress.
DB Rows: 3x8..100's....I can row the shit out of this still, but my grip falls apart, especially with my left hand. I'm just gonna really hammer form and let my grip play catch up. If it held me back in other lifts, I would really consider some grip work, but this is the only exercise that it hurts me.
Overall, another average workout....I was tired. Very tired. I haven't been sleeping well this past week at all. Women SUCK. That is all.
Upper: 12-26
BW: 190.sumthin
BenchPress: 225..5x3...harder than I thought it would be...Almost expected to sling it up.
Weighted Pull ups: +20..5x3...not too hard at all...will try 25 again next week, then set a new PR the next week
Incline DB Presses: 3x8....75..80..80's....the 80's are still pretty tough, but I'm not hitting failure. I may just pick up the 85's and go to town in the next week or so to force some progress.
DB Rows: 3x8..100's....I can row the shit out of this still, but my grip falls apart, especially with my left hand. I'm just gonna really hammer form and let my grip play catch up. If it held me back in other lifts, I would really consider some grip work, but this is the only exercise that it hurts me.
Overall, another average workout....I was tired. Very tired. I haven't been sleeping well this past week at all. Women SUCK. That is all.
12-27
BW: 189.8
Lower body
Squats: 5x3..265...same weight as last month...going to see if this month goes better than last...first few sets were easy...much easier than last month if I recall correctly. After a week's rest the knee is feeling better but not good. today it wasn't hurting, but I knew it was there...
Bulgarian Split Squat: 3x8..50's..60's..60's PR Yeah, today I said fuck it and grabbed some weight. I've got the form down now so it's just a matter of seeing what I can do. This is 20lbs more than last workout in each hand. My adductors started cramping after one set of the 60's...HARDCORE!!
SLDL'S...3x8...135..155..175....Yet another change to the program. I was showing this particular exercise to a client when I realized how pathetic my hamstring flexability really is. I'm using these in hopes that I can increase hamstring strength and flexability. When I do RDL's my hips just take over. They are too strong. These felt great. Looking forward to next week already.....well not really.
That's the workout...finished in less than 45 minutes. The knee made it through another squat session. I plan on icing the SHIT out of it tomorrow. I worry that it's not just patella femoral though. If it gets worse I will see someone about it for sure.
BW: 189.8
Lower body
Squats: 5x3..265...same weight as last month...going to see if this month goes better than last...first few sets were easy...much easier than last month if I recall correctly. After a week's rest the knee is feeling better but not good. today it wasn't hurting, but I knew it was there...
Bulgarian Split Squat: 3x8..50's..60's..60's PR Yeah, today I said fuck it and grabbed some weight. I've got the form down now so it's just a matter of seeing what I can do. This is 20lbs more than last workout in each hand. My adductors started cramping after one set of the 60's...HARDCORE!!
SLDL'S...3x8...135..155..175....Yet another change to the program. I was showing this particular exercise to a client when I realized how pathetic my hamstring flexability really is. I'm using these in hopes that I can increase hamstring strength and flexability. When I do RDL's my hips just take over. They are too strong. These felt great. Looking forward to next week already.....well not really.
That's the workout...finished in less than 45 minutes. The knee made it through another squat session. I plan on icing the SHIT out of it tomorrow. I worry that it's not just patella femoral though. If it gets worse I will see someone about it for sure.
Oh...and one more thing
SHOW YOUR LOVE AND SUPPORT OF P-DIZZLE!!! I'M WORKIN HARD FOR YOU!!!
SHOW YOUR LOVE AND SUPPORT OF P-DIZZLE!!! I'M WORKIN HARD FOR YOU!!!
