Workout 16 – 03/28/2017

After 5 weeks of very high frequency and very high volume (relative to my pre-training program variables), I’ve finally hit a wall.  I had intended to continue to progress in this program for 8 weeks, for a total of 24 workouts, but after this 16th workout I was toast.  Here’s what I accomplished:

  • SSB Squats – 275x11reps
    • Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1, 245×1
  • CGBP – 180x9reps
    • Warm-ups: 45×15, 45×10, 65×10, 85×10, 95×5, 115×5, 135×3, 155×1
  • HB Squats – 235×16/4reps
    • Warm-ups: 45×10, 95×5, 135×3, 185×1, 205×1
  • DLs – 245x11reps
    • Warm-ups: 45×15, 135×5, 185×3

All-in-all, this was a fantastic workout, but I’m definitely feeling the effects of the accumulated fatigue.  This is partially due to the fact that I’m operating on a caloric deficit with the ultimate goal of hitting 180lbs.  Due to this, my recovery is sub-par because I can’t eat nearly enough calories to really make up for the expenditure – on top of this, I’m getting very little sleep due to the fact that I have to be up at 4:30 every morning to get to work…plus commuting for 4 hours every day isn’t helping the situation.  All these things considered, I can’t really complain about my progress.

With that in mind, I’ve decided to cut this accumulation phase of the program short at 5 weeks, and look at this last workout as my rep max testing workout.  Normally, I wouldn’t use any weight for a rep max that I can hit for more than 10 reps, but given the circumstances I’ll use these for the time being.

With all that being said, my estimated 1RM for the lifts are as follows:

  • SSB Squats – 375lbs
  • CGBP – 235lbs
  • HB Squats – 360lbs
  • DLs – 335lbs

Next stage of training will be what I’m referring to as “Reloading.”  The goal is to use the next 4 weeks to perform primarily unilateral movements and rehab style moves with light weights that get progressively higher.  I’ll explain more of my approach to this in the next post.

Note: The reason that I don’t normally use rep maxes greater than 10 reps is that the higher rep sets can be misleading when calculating an estimated 1RM.  The rep maxes greater than 10 will display an athlete’s level of endurance better than reflecting maximal strength through submaximal weights.

Conditioning/Bodybuilding 2 – 03/25/2017

Very easy workout, just to get some extra volume to hit my chest and lower back/hamstrings a bit – these are two of my biggest weaknesses and frankly, chest isn’t really getting too much work on this current training block.

  • DB Bench Press – sets of 20 to a top set
    • 10, 20, 30, 40, 50lbs by set
  • SSB Good Mornings – 6×10
    • 2 sets with narrow stance, 2 sets with moderate stance and 2 sets with wide stance
  • Sprints – 10 sets of 10ish yards
    • Trying to rebuild some athleticism and explosiveness – it’s been a while since I’ve really done anything particularly explosive with body weight, so short bursts of sprinting was nice.

Workout 15 – 03/24/2017

This marks the end of Week 5 of this training program, and I’m feeling strong.  My strength is definitely going up, and I need to make sure to stay on target with my programming – don’t make concessions just to lift more weight because I want to lift more weight.  The key is to follow the program as it’s written, and to not divert from that, so here we go:

  • SSB Squats – 275x9reps
    • Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1, 245×1
  • Seated OHP/BTN – 50x16reps/5reps
    • Warm-ups: 45×10/5
  • HB Squats – 235×18/2reps
    • Warm-ups: 45×10, 95×5, 135×3, 185×1, 205×1
    • My inability to complete the straight 20 reps wasn’t a strength issue today, or at least it didn’t feel like a strength issue.  My arms just started going numb from gripping the bar so tightly, plus my wrists were bent back further than usual, so I think that contributed to the numbness too.  Anyway, I’m just glad I kept it in my head to finish the 20 rep total with an extra double.  Just need to get through all 20 straight next workout is all.
  • DLs – 235x10reps
    • Warm-ups: 45×15, 135×5, 185×3, 225×1
    • Grip strength played a big role in my inability to go beyond the 10 reps.  Between the numbness and pump in my forearms from the HB squats, and the fact that I was pulling more deliberately with constant tension throughout the entire set caused my grip to get incredibly taxed.  I have the strength to probably hit at least 15 reps with this weight, but I need to bring my grip strength up too.  So here we go with slower reps for deadlifts.

I’m pretty happy with where my strength levels are currently at, using the top sets in this workout I’m looking at estimated 1RM’s for SSB Squats, HB Squats and DLs, respectively: 357, 375, 313.  My DLs are definitely lagging behind, but I know that the strength is there in the posterior chain, just need to get my forearms up to par.

Workout 14 – 03/21/2017

So today was the first workout where I had the feeling that I was going to start hitting strength plateaus.  Last week was a jumble where I trained too many consecutive days so I didn’t expect to make progress (but I did, which is always nice).  This week I knew the weights were going to get to the point that given that I’m cutting weight, they would start to be a challenge.  Based off of 1RM estimated calculations, I’m still moving in a moderately decent direction, but this is where the eventual stall out will probably start:

  • SSB Squats – 265x11reps
    • Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1, 245×1
  • CGBP – 175x10reps
    • Warm-ups: 45×15, 45×10, 65×10, 85×10, 95×5, 115×5, 135×3, 155×1
  • HB Squats – 235x11reps
    • Warm-ups: 45×10, 95×5, 135×3, 185×2, 225×1
    • This is where the plateau on strength is going to start happening, since I wasn’t able to do 225×20 w/o sleeves last workout, I knew that 235×20 was going to be really challenging with sleeves.  I think I could have completed this, but I really got in my own head and made excuses so I racked it.
  • DLs – skipped
    • I’m still hoping to get to the DLs at some point, but at the moment I had to leave as I ran out of time.  Next workout is on 03/24/2017, so I’m hoping I can hit the DLs for this workout prior to that at some point.

Time to move on, and keep trying to make as much progress as I can!

My Approach to My Training – Pt. 2

As I stated in my last post, I’m following a fairly basic, high volume, linear progression model for my training that’s emphasizing lower body strength and hypertrophy.  One thing that needs to be noted is that I am currently operating on a caloric deficit, by way of a ketogenic/IF-style diet (I rarely stick to full keto, but I get as close as I can and keep my carbohydrates well below 100g per day as much as possible).  That said, my training protocols do not change based on my diet, but that’s for a separate blog post.

Now moving forward, after the first 8 weeks of my training block are completed, I will be switching over to programming that is written about by Jim Wendler.  I’m a huge proponent of Jim’s work starting with the basic 5/3/1 program – I’ve been following his basic programming for years and I have also seen significant progress.  My best training recommendation for every trainee would be to follow Starting Strength for 6-12 months, and then switch to 5/3/1, and I guarantee that you will get stronger, build muscle and develop a decent base level of conditioning.

My Wendler inspired training block will be 6 to 9 weeks of training in which I will perform two main movements per day, squat/bench and deadlift/OHP, lifting 3 days per week as I have been. What might change from microcycle to microcycle are the assistance lifts, but that will be determined based on my weaknesses.

Up until now, I’ve focused primarily on my actual programming and not on my approach to my programming. As you can probably tell by the preceding training schedule, I’m a huge proponent of full-body training. This is especially true in the cases of general fitness/strength building as well as for the purposes of day loss. As such, this style of training plays right into my overall goals as they currently stand (I’ll be discussing my goals in a later post).

The switch from linear progression to the Wendler-inspired block is for the purposes of building strength. The idea behind training progression is for each block to develop synergy with the prior block, while avoiding the diminishing of the results of the prior block. What often happens in a simple linear progression or block periodization model is that the hypertrophy effects of the first microcycle are often lost by the third or fourth microcycle. What’s the good in that?

So now, the methodology to retain some of the hypertrophy effects of this initial training block once I step into the next will be to maintain a higher frequency of performing each lift, while also maintaining some level of higher volume for each lift.  In this vein, each week will have 2 lifts being performed twice (either squat and bench press, or deadlift and overhead pressing) per week – which will alternate each week.

Following this next training block, depending on how long I choose to run it, I will be jumping into a training block that will focus even more strictly on strength, while still maintaining some higher volume to ensure continued hypertrophy.  That’s for the next training approach post.  Until next time!

My Approach to My Training – Pt. 1

Training for anything needs to follow a schedule, just like studying for exams or preparing for interviews.  There are a number of methods of periodization in strength training from conjugate/concurrent training, to block periodization, to linear periodization, and plenty of other methodologies that have no particular name.  There are systems that can be manipulated to have different emphasis while not deviating from the spirit of the system, and that’s ultimately what I’m trying to do.

My current training plan is following a simple linear periodization model; however, where the basis for my programming is a Starting Strength style progression, I am deviating in some significant areas.  Coach Rip focuses on a simple 3×5 progression with the second and third movements being alternated each workout (alternating bench press & overhead press for exercise 2 and deadlift & power clean for exercise 3), for my own training I’m emphasizing a simple collection of movements – I derive significant benefit from sub-maximal, high-frequency deadlifting, as such, I’m deadlifting every workout.

On top of this, to preserve my shoulder integrity, I’ve utilizing the Safety Squat Bar (SSB) from EliteFTS, but because I want to put serious emphasis on my lower body, I’m also performing 1 set of 20 on high bar squats so I don’t lose the basic competitive style squat pattern.

Basic rundown of my program right now is as such:

Weeks 1-4

  • Safety Squat Bar Squats – 3×5+
  • Close Grip Bench Press – 3×5+
  • High Bar Squat – 1×20
  • Deadlift – 3×5+

Weeks 5-8

  • Safety Squat Bar Squats – 3×5+
  • Close Grip Bench Press – 3×5+ / Seated OHP/Behind-the-Neck Press – 3×10+/5
  • High Bar Squat – 1×20
  • Deadlift – 3×5+

There are a few caveats to make note of:

  1. Every 3rd set is an AMRAP with a goal minimum of 10 reps
  2. Weights are increased every workout as long as a minimum of 10 reps are hit on the AMRAP set.  If the requisite reps can’t be hit, repeat the same weight for the next workout.  If 3 workouts go by without any progress on the lift, deload to 85% of the plateau weight and restart the progression.
  3. For weeks 5-8, I decided to throw on my knee sleeves – my knees have been taking a beating from the high volume of squatting and as the weights go up, I’m needing additional support and warmth in the joint.
  4. I’m alternating between the close-grip bench and seated overhead pressing every other workout.
  5. For seated OHP, I’m doing higher volume as the weights are very low – sets of 10, and then immediately supersetting sets of 5 with behind the neck press.
  6. Behind the neck press is not to be taken for an AMRAP, and overall, the reps are not important.  If I can’t hit the 5 reps, that’s ok, the goal is just additional shoulder volume hitting the whole shoulder capsule.

Now, as you can see, I’m hitting a ton of volume on my lower body and a fairly low amount on upper body.  I’ll admit, this is largely my preference and I just enjoy training lower body – I love squatting and I love deadlifting.  If I didn’t enjoy competing in powerlifting, I wouldn’t even care about my bench press in any significant manner.  That said, I do compete in powerlifting, and as such my upper body is going to need more focus as I move forward.

For now, I’m building my base, and that’s what this 8 week macrocycle is for.  In my next posts I’ll be going over the next several stages of my personal programming, and then I will discuss my approach to training others.

Workout 12 – 03/18/17

Two days in row really sucks, and frankly, 3 days is going to suck even more. I’m beyond beat after this workout, but it’s just about getting the work in and making as much progress as I can.  We’ll see what happens tomorrow, I’m really hoping that today’s workout will act as a slight intensity/volume deload since I didn’t hit as much volume as desired.  Tomorrow will finally get back on track, here’s today’s workout:

  • SSB Squats – 255x9reps
    • Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1, 245×1
  • CGBP – 170x11reps
    • Warm-ups: 45×15, 45×10, 65×10, 85×10, 95×5, 115×5, 135×3, 155×1
  • HB Squats – 225x12reps
    • Warm-ups: 45×10, 95×5, 135×3, 185×1, 205×1

  • DLs – 215x13reps
    • Warm-ups: 45×15, 135×5, 185×3
  • EZ Bar Biceps Curls SS w/ Skull Crushers
    • 4×20/15/10/5 w/ 35lbs – utilized Blood Flow Restriction (BFR)

Four weeks down on this training plan, another 4 weeks to go.  I’m making solid progress on SSB Squats and CGBP – luckily, I’ve continued making progress on HB Squats and DLs too, but these are secondary movements right now.  I know that when I really put the work in, my DLs will skyrocket because my strength base is there, and also, the SSB Squats really work the musculature that supports the movement.

Progress in the two main movements is great, but I’ve had a long-term goal of hitting 225 for 20 reps on HB squats for the past 2 years.  I think if I’d had a day off before today I would have been able to hit the 20 reps without too much trouble.

Anyway, for the next 3 weeks I’m going to start incorporating some overhead pressing into the mix.  My goal is to alternate the CGBP with seated overhead press (OHP).  The seated OHPs will be done with a slight quirk – I will be performing super sets of 10 OHP and 5 behind-the-neck (BTN) press.  I need to get some shoulder hypertrophy and working the two movements should hit all three sections of the my delts pretty effectively.

I still have no idea how I’m going to be feeling tomorrow, but we’ll see how it goes.

Workout 11 – 03/17/2017

This was the best workout of this cycle so far, and I’m really excited about it!  I’ve been shooting for reps on 245.  So here we go:

  • SSB Squats – 245x12reps
    • Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1
  • CGBP – 165x11reps
    • Warm-ups: 45×15, 45×10, 65×10, 85×10, 95×5, 115×5, 135×3, 155×1
  • HB Squats – 215x20reps
    • Warm-ups: 45×10, 95×5, 135×3, 185×1
  • DLs – 205x12reps
    • Warm-ups: 45×15, 135×5, 155×3

I’d have to say that between the SSB squats and the HB squats set I’m flying pretty high!  The dangerous thing, though, is that to get back on track with my schedule, I’m going to need to train tomorrow and Sunday…that’s 3 days in a row.  I’m not excited about tomorrow, but it should be entertaining to see how I do.

Conditioning/Bodybuilding 1 – 03/15/2017

Since I’ve been dealing with the oblique strain for the past couple of weeks, I’ve been doing more running (which is part of my training because I want to run a half- or full-marathon some time this year) instead of going to Brazilian Jiu-Jitsu.  Since we had a ridiculous snow storm the other day, and there’s 2ft of snow on the ground plus ample ice, running was out of the question today.  I figured it was time to get creative and decided on kettlebell swings for volume followed up with some simple bodybuilding work for my back.

Kettlebell (KB) Swings

  • Performed 30/30 (work/rest), adding 10lbs per set, pyramiding up until the kettlebell handle couldn’t fit more plates and then back down.
  • 15/25/35/45/55/45/35/25/15 – I could have started adding in 50lbs plates, but the purpose wasn’t the weight, but the intensity and duration.
  • Got a pretty decent cardiovascular hit from this, but I think shorter rest intervals are in order the next time – 30 seconds gave me too much time to recover.

Dumbbell (DB) 1-arm Rows

  • 4×20/15/10/5 – 30/50/70/90lbs

Band Pull Aparts

  • 100 reps

Band Rows

  • 50 reps

Band Lat Pulldowns

  • 50 reps

Band Seated Crunches

  • 50 reps

This gave me a pretty decent back pump, but i think I can use a higher level of band tension moving forward, or just a lot more reps to really get some serious work in.  Feeling good overall, definitely looking forward to squatting again tomorrow!

Workout 10 – 03/15/2017

So this was a pretty solid workout, especially after the amount of suck I was experiencing the day prior – pretty much drinking a protein shake 4 hours prior to lifting weights was too much for my stomach to handle.  This is not acceptable and I need figure out exactly what is going on, and why my body was feeling this way.  Granted, I also had a 6 oz bag of honey roasted peanuts and a white Monster energy drink on the car home…but my stomach issues all felt like it was due to the protein shake.  I’ll get it straightened so I don’t have this issue again.

Anyway, moving onto the work:

  • SSB Squats – 235x12reps
    • Warm-ups: 65×10, 65×5, 115×5, 155×3, 205×1
  • CGBP – 165x8reps (repeat weights during next workout)
    • Warm-ups: 45×15, 45×10, 65×10, 85×10, 95×5, 115×5, 135×3, 155×1
  • HB Squats – 205x20reps
    • Warm-ups: 45×10, 95×5, 135×3, 185×1

Took a pause here since I was lifting during my workday over my lunch break, and I still needed to get outside and clean up some snow.  I figured I’d finish the workout after work was done:

  • DLs – 195x13reps
    • Warm-ups: 45×15, 135×5, 185×3
  • EZ Curl Bar Curls SS w/ EZ Curl Bar Skullcrushers – 35×20/15/10/5reps
    • I did these following a blood-flow restriction (BFR) protocol – the idea is to restrict venous return blood flow so that arterial blood pools in the muscles and acquires the “pump” that bodybuilders are always vying for.  There’s some science behind why and how it works, so I figured it was reasonable to include it every now and then.
    • The best part is that it provides an absolutely brutal pump, and I don’t need to use heavy weights to get there.  The important factor for me was squeezing each rep at the top and getting maximum contraction in the muscle.
  • Shoulder Tri-set (Seated rear delt raise/lateral raise/front raises) – 3x15x10lbs
    • Just getting some decent shoulder work in, I tend to neglect my shoulders as they are a little harder to train heavy in my garage.  The ceiling is very low, so I can’t perform standing presses the way I would prefer, and I’m just not a huge fan of seated pressing.  I will be incorporating them as one of my main movements soon, but just not yet.

That’s it for Workout 10, I got some extra cardio/conditioning work in with shoveling and clearing the driveway…I think next year I’m going to have to invest in a snowblower, because this is just crazy.