Squat
179/5, 208/4, 243/3, 269/2, 279/1, 297/1, 315/1
Again, 315/1 was harder than I would have liked to it to be. It's pretty frustrating because I feel that I was squatting the heavier weights better under the Texas Method. I am starting to wonder if my body needs to squat more. In any event, I will keep going and find out my one rep max results in about a month.
Deadlift
153/5, 192/4, 236/3, 268/2, 306/1, 325/1, 345/1, 306/3
As bad as I feel about squats is as good as I feel about deadlifts. This was a great session.
Hack Squat
183/10, 188/8
Progress continues.
Thursday, August 30, 2012
Wednesday, August 29, 2012
Swimming
75 minutes:
200 yd swim
100 yd kick
100 yd pull
10x50 yd alternating swim & backstroke
200 yd pull
20x25 yd swim, backstroke, and kick- random
100 yd pull
100 yd swim
Swimming makes me far and away more hungry than any other type of exercise I do.
My finger feels better, so I anticipate going back to basketball next week.
200 yd swim
100 yd kick
100 yd pull
10x50 yd alternating swim & backstroke
200 yd pull
20x25 yd swim, backstroke, and kick- random
100 yd pull
100 yd swim
Swimming makes me far and away more hungry than any other type of exercise I do.
My finger feels better, so I anticipate going back to basketball next week.
Tuesday, August 28, 2012
Strong 15- Week 7: Bench Press
Bench Press
134/5, 155/4, 182/3, 201/2, 212/1, 222/1, 236/1, 202/10
* Solid session
Incline Press- Dumbbells
65/15, 75/11, 65/12
* Haven't done DB presses in a very long time, so I wasn't sure where to start for 15 reps. The first set of 65 went up pretty easily 15 times. I will start with 70s next week.
Pull Up/Push Up/Abs Pyramid
I decided to do two mini pyramids instead of failing in the middle of a large one.
Pyramid A) No rest:
1/2/3
2/4/6
3/6/9
4/8/12
3/6/9
2/4/6
1/2/3
Pyramid B) No rest:
1/2/3
2/4/6
3/6/9
2/4/6
1/2/3
These were both extremely challenging.
134/5, 155/4, 182/3, 201/2, 212/1, 222/1, 236/1, 202/10
* Solid session
Incline Press- Dumbbells
65/15, 75/11, 65/12
* Haven't done DB presses in a very long time, so I wasn't sure where to start for 15 reps. The first set of 65 went up pretty easily 15 times. I will start with 70s next week.
Pull Up/Push Up/Abs Pyramid
I decided to do two mini pyramids instead of failing in the middle of a large one.
Pyramid A) No rest:
1/2/3
2/4/6
3/6/9
4/8/12
3/6/9
2/4/6
1/2/3
Pyramid B) No rest:
1/2/3
2/4/6
3/6/9
2/4/6
1/2/3
These were both extremely challenging.
Monday, August 27, 2012
Swimming
70 minutes:
300 yd- swim
2x50 yd- kick
2x75 yd- swim
2x50 yd- kick
2x75 yd- swim
200 yd- pull
200 yd- swim
2x100 yd- swim
200 yd- swim
300 yd- swim
2x50 yd- kick
2x75 yd- swim
2x50 yd- kick
2x75 yd- swim
200 yd- pull
200 yd- swim
2x100 yd- swim
200 yd- swim
Sunday, August 26, 2012
Strong 15- Week 6: Overhead Press
I had a big birthday party last night. Much alcohol was consumed. The result: major hangover when I woke up at 9 this morning. Another added bonus was that I woke up with severe lower back pain for reasons I do not know.
Prior to said hangover & back pain, my plan was to do overhead presses, chins, Pendlays, and curls today. As I was nursing the hangover with a lot of water and icing my back throughout the morning and early afternoon, I figured that I would skip the gym today and take care of the aforementioned workout tomorrow. But, this made me upset. I didn't want to cut into tomorrow's cardio workout (which will hopefully be swimming again, as I continue to recover from my finger injury).
So, at 2pm, I decided that I would go to the gym at 3 and see if I could make it through today's scheduled workout. I also went in knowing that I would replace chins with lat pulldowns because there would be no way that I would make it through 8 sets of chins. Certain things you try, and maybe you make it, which is awesome. Other things, like chins in this case, you just wave the white flag from the get go.
The workout went well, all things considered. My back was not an issue at all. It's almost as if working out cured most of the pain. I really have no complaints about today's session, taking into account what I was working with.
Press
91/5, 106/4, 124/3, 137/2, 151/1, 160/1, 169/1, 146/9
Lat Pulldowns
* I haven't done this exercise in over a year and a half, as it's been replaced with chin ups and pull ups.
* Used the 5x7, 3x10 chin up format
160/7, 170/7, 170/7, 170/7, 170/7, 150/10, 160/10, 160/10
Pendlay Rows
153/8,8
Poundstone Curls
42/47
* I really wanted to go for 50 today, but came up a little short.
* 47 was a true max because I failed at my first attempt at the 47th rep and barely was able to do it on my second attempt.
Prior to said hangover & back pain, my plan was to do overhead presses, chins, Pendlays, and curls today. As I was nursing the hangover with a lot of water and icing my back throughout the morning and early afternoon, I figured that I would skip the gym today and take care of the aforementioned workout tomorrow. But, this made me upset. I didn't want to cut into tomorrow's cardio workout (which will hopefully be swimming again, as I continue to recover from my finger injury).
So, at 2pm, I decided that I would go to the gym at 3 and see if I could make it through today's scheduled workout. I also went in knowing that I would replace chins with lat pulldowns because there would be no way that I would make it through 8 sets of chins. Certain things you try, and maybe you make it, which is awesome. Other things, like chins in this case, you just wave the white flag from the get go.
The workout went well, all things considered. My back was not an issue at all. It's almost as if working out cured most of the pain. I really have no complaints about today's session, taking into account what I was working with.
Press
91/5, 106/4, 124/3, 137/2, 151/1, 160/1, 169/1, 146/9
Lat Pulldowns
* I haven't done this exercise in over a year and a half, as it's been replaced with chin ups and pull ups.
* Used the 5x7, 3x10 chin up format
160/7, 170/7, 170/7, 170/7, 170/7, 150/10, 160/10, 160/10
Pendlay Rows
153/8,8
Poundstone Curls
42/47
* I really wanted to go for 50 today, but came up a little short.
* 47 was a true max because I failed at my first attempt at the 47th rep and barely was able to do it on my second attempt.
Thursday, August 23, 2012
Strong 15- Week 6: Squat & Deadlift
Squat
174/5, 202/4, 237/3, 261/2, 306/1, 313/1, 323/1
*323 was harder than I wanted it to be. Sigh.
Deadlift
187/5, 224/4, 261/3, 298/2, 328/1, 336/1, 347/1, 298/3
* Solid deadlifting session
Hack Squat
178/9, 183/8
* These continue to feel good.
174/5, 202/4, 237/3, 261/2, 306/1, 313/1, 323/1
*323 was harder than I wanted it to be. Sigh.
Deadlift
187/5, 224/4, 261/3, 298/2, 328/1, 336/1, 347/1, 298/3
* Solid deadlifting session
Hack Squat
178/9, 183/8
* These continue to feel good.
Wednesday, August 22, 2012
Swimming
A few posts ago, I mentioned how I injured my finger during basketball. While I have been able to lift through the injury, basketball has been a no go. I don't know how long I will be out, but it will be for the foreseeable future.
Since I find the treadmill and other cardio machines incredibly boring, I decided to ask a swimmer friend of mine to put a workout together for me. Keep in mind that I haven't swam in probably 15-20 years, so I really have no clue what I'm doing in the pool. However, I decided to try it out.
In 75 minutes, I did the following:
300 yard warm up (regular swimming)
4 x 50 yd kick (on your back, kicking)
500 yd pull (put something between your legs, use only your arms)
1 x 200 yd (regular swimming)
2 x 100 yd (regular swimming)
1 x 200 yd (regular swimming)
4 x 50 yd (regular swimming)
This kind of workout felt much different than lifting weights or playing basketball. It was strange to feel worn out without sweating or feeling beat up. I was also extremely hungry at the end of the swim, and couldn't wait to get home to eat some Chobani. While some of the longer sessions (300 yard warm up & 500 yard pull) were tedious, I still preferred them to treadmill work.
My game plan is to swim for conditioning until I am able to play basketball again.
Since I find the treadmill and other cardio machines incredibly boring, I decided to ask a swimmer friend of mine to put a workout together for me. Keep in mind that I haven't swam in probably 15-20 years, so I really have no clue what I'm doing in the pool. However, I decided to try it out.
In 75 minutes, I did the following:
300 yard warm up (regular swimming)
4 x 50 yd kick (on your back, kicking)
500 yd pull (put something between your legs, use only your arms)
1 x 200 yd (regular swimming)
2 x 100 yd (regular swimming)
1 x 200 yd (regular swimming)
4 x 50 yd (regular swimming)
This kind of workout felt much different than lifting weights or playing basketball. It was strange to feel worn out without sweating or feeling beat up. I was also extremely hungry at the end of the swim, and couldn't wait to get home to eat some Chobani. While some of the longer sessions (300 yard warm up & 500 yard pull) were tedious, I still preferred them to treadmill work.
My game plan is to swim for conditioning until I am able to play basketball again.
Tuesday, August 21, 2012
Strong 15- Week 6: Bench Press & Pull Up/Push Up/Abs Pyramid
Bench Press
132/5, 152/4, 179/3, 197/2, 218/1, 231/1, 245/1, 210/8
* Disappointed that I only managed 8 reps of 210. I was hoping to do at least 10.
Incline Press
157/14, 137/15
Pull Up/Push Up/Sit Up Pyramid (PT Pyramid by Stew Smith)
The goal here is to do a no rest pyramid of pull ups, push ups, and sit ups as follows:
1 pull up, 2 push ups, 3 sit ups,
2 pull ups, 4 push ups, 6 sit ups,
3 pull ups, 6 push ups, 9 sit ups,
4 pull ups, 8 push ups, 12 sit ups,
5 pull ups, 10 push ups, 15 sit ups,
6 pull ups, 12 push ups, 18 sit ups,
5 pull ups, 10 push ups, 15 sit ups,
4 pull ups, 8 push ups, 12 sit ups,
3 pull ups, 6 push ups, 9 sit ups,
2 pull ups, 4 push ups, 6 sit ups,
1 pull up, 2 push ups, 3 sit ups.
I didn't even come close to completing this, but I did the best I could. I've always had back issues while doing sit ups, so I modified that part of the pyramid to either crunches or leg raises. (I just call them "abs" below.)
My results were:
1 pull up, 2 push ups, 3 abs,
2 pull ups, 4 push ups, 6 abs,
3 pull ups, 6 push ups, 9 abs,
4 pull ups, 8 push ups, 12 abs,
5 pull ups, 10 push ups, 5 abs.
REST
4 pull ups, 8 push ups, 7 abs,
3 pull ups, 6 push ups, 9 abs,
2 pull ups, 4 push ups, 6 abs,
1 pull up, 2 push ups, 3 abs.
My abs are by far my weakest link. If this was only a pull up/push up pyramid, I would have had a much better shot of coming close to completing it. The abs were killing my back after a while. I ran out of gas after the 5/10/5 set, so I needed to stop for a couple of minutes.
In any event, this is my starting point and I will try to improve each week. Maybe I will one day complete the pyramid as written.
132/5, 152/4, 179/3, 197/2, 218/1, 231/1, 245/1, 210/8
* Disappointed that I only managed 8 reps of 210. I was hoping to do at least 10.
Incline Press
157/14, 137/15
Pull Up/Push Up/Sit Up Pyramid (PT Pyramid by Stew Smith)
The goal here is to do a no rest pyramid of pull ups, push ups, and sit ups as follows:
1 pull up, 2 push ups, 3 sit ups,
2 pull ups, 4 push ups, 6 sit ups,
3 pull ups, 6 push ups, 9 sit ups,
4 pull ups, 8 push ups, 12 sit ups,
5 pull ups, 10 push ups, 15 sit ups,
6 pull ups, 12 push ups, 18 sit ups,
5 pull ups, 10 push ups, 15 sit ups,
4 pull ups, 8 push ups, 12 sit ups,
3 pull ups, 6 push ups, 9 sit ups,
2 pull ups, 4 push ups, 6 sit ups,
1 pull up, 2 push ups, 3 sit ups.
I didn't even come close to completing this, but I did the best I could. I've always had back issues while doing sit ups, so I modified that part of the pyramid to either crunches or leg raises. (I just call them "abs" below.)
My results were:
1 pull up, 2 push ups, 3 abs,
2 pull ups, 4 push ups, 6 abs,
3 pull ups, 6 push ups, 9 abs,
4 pull ups, 8 push ups, 12 abs,
5 pull ups, 10 push ups, 5 abs.
REST
4 pull ups, 8 push ups, 7 abs,
3 pull ups, 6 push ups, 9 abs,
2 pull ups, 4 push ups, 6 abs,
1 pull up, 2 push ups, 3 abs.
My abs are by far my weakest link. If this was only a pull up/push up pyramid, I would have had a much better shot of coming close to completing it. The abs were killing my back after a while. I ran out of gas after the 5/10/5 set, so I needed to stop for a couple of minutes.
In any event, this is my starting point and I will try to improve each week. Maybe I will one day complete the pyramid as written.
Friday, August 17, 2012
Strong 15- Week 5: Overhead Press
Press
91/5, 106/4, 124/3, 137/2, 146/1, 155/1, 164/1, 137/11
Chins
7,7,7,7,7
9,8,8
Pendlay Rows
148/8, 153/8
Curls
Poundstone: 42 pound bar for 45 reps
91/5, 106/4, 124/3, 137/2, 146/1, 155/1, 164/1, 137/11
Chins
7,7,7,7,7
9,8,8
Pendlay Rows
148/8, 153/8
Curls
Poundstone: 42 pound bar for 45 reps
Thursday, August 16, 2012
Strong 15- Week 5: Squat & Deadlift
Two things were working against me tonight going into the workout:
- another night of crappy sleep
- I jammed my right middle finger during basketball last night pretty badly. I've had this injury numerous times in the past, so I know how to treat it. Part of the treatment is taping the injured finger to one of the neighboring, non-injured fingers. As such, I am now required to grip the barbell with two fingers taped together- not a very easy task. I was wondering all day if I would be able to deadlift tonight.
Despite both of the aforementioned, I ended up having a very good workout. The grip took some getting used to, especially as the weight increased, but I managed. This injury will take quite some time to heal, so I hope I can continue with the Strong 15 as planned. I will continue to follow the schedule as written, and will only worry about failure if it occurs.
Squat
174/5, 202/4, 237/3, 261/2, 278/1, 306/1, 313/1
Deadlift
187/5, 224/4, 261/3, 298/2, 317/1, 328/1, 336/1, 280/3
Hack Squat
168/10, 178/8
- another night of crappy sleep
- I jammed my right middle finger during basketball last night pretty badly. I've had this injury numerous times in the past, so I know how to treat it. Part of the treatment is taping the injured finger to one of the neighboring, non-injured fingers. As such, I am now required to grip the barbell with two fingers taped together- not a very easy task. I was wondering all day if I would be able to deadlift tonight.
Despite both of the aforementioned, I ended up having a very good workout. The grip took some getting used to, especially as the weight increased, but I managed. This injury will take quite some time to heal, so I hope I can continue with the Strong 15 as planned. I will continue to follow the schedule as written, and will only worry about failure if it occurs.
Squat
174/5, 202/4, 237/3, 261/2, 278/1, 306/1, 313/1
Deadlift
187/5, 224/4, 261/3, 298/2, 317/1, 328/1, 336/1, 280/3
Hack Squat
168/10, 178/8
Tuesday, August 14, 2012
Strong 15- Week 5: Bench Press
This was a below average workout. I think it's because my sleep hasn't been great for the last few days.
Bench Press
132/5, 152/4, 179/3, 197/2, 210/1, 224/1, 237/1, 197/10
Incline Press
152/15, 137/14
* Decided to try a heavier weight for 15 on the first set and back it up with a lighter weight for 15 on the second set. I missed the last set by 1 rep.
Pullups
6,6,6+1+1
* Felt weak on these.
Abs
Planks: 60 seconds, 60 seconds, 75 seconds
Bench Press
132/5, 152/4, 179/3, 197/2, 210/1, 224/1, 237/1, 197/10
Incline Press
152/15, 137/14
* Decided to try a heavier weight for 15 on the first set and back it up with a lighter weight for 15 on the second set. I missed the last set by 1 rep.
Pullups
6,6,6+1+1
* Felt weak on these.
Abs
Planks: 60 seconds, 60 seconds, 75 seconds
Saturday, August 11, 2012
Strong 15- Week 4: Overhead Press
Press
91/5, 106/4, 124/3, 137/2, 144/1, 151/1, 160/1, 127/12
Chins
7,7,7,7,7
9,8,8
The last few reps of the set of 9 were done rest-pause style.
All reps of the first set of 8 were done rest-pause style.
The final set of 8 was done regular style.
Pendlay Rows
143/8, 148/8
Curls
Alternating Hammer: 30/10, 35/8
91/5, 106/4, 124/3, 137/2, 144/1, 151/1, 160/1, 127/12
Chins
7,7,7,7,7
9,8,8
The last few reps of the set of 9 were done rest-pause style.
All reps of the first set of 8 were done rest-pause style.
The final set of 8 was done regular style.
Pendlay Rows
143/8, 148/8
Curls
Alternating Hammer: 30/10, 35/8
Thursday, August 9, 2012
Strong 15- Week 4: Squat & Deadlift
Squat
174/5, 202/4, 237/3, 261/2, 271/1, 289/1, 306/1
* Last two sets were below average. I did them, but they didn't feel right for whatever reason.
Deadlift
149/5, 187/4, 224/3, 261/2, 298/1, 317/1, 328/1, 261/3
* All sets felt great
Hack Squats
158/10, 168/10
* Getting the hang of these and really feel the quads.
174/5, 202/4, 237/3, 261/2, 271/1, 289/1, 306/1
* Last two sets were below average. I did them, but they didn't feel right for whatever reason.
Deadlift
149/5, 187/4, 224/3, 261/2, 298/1, 317/1, 328/1, 261/3
* All sets felt great
Hack Squats
158/10, 168/10
* Getting the hang of these and really feel the quads.
Tuesday, August 7, 2012
Strong 15- Week 4: Bench Press
Bench Press
132/5, 152/4, 179/3, 197/2, 208/1, 218/1, 231/1, 184/12
Incline Press
142/15,15
I finally did 15 reps on the second set!!!!!!
Pullups
7,7,7
Abs
Planks: 60 seconds, 60 seconds, 70 seconds
132/5, 152/4, 179/3, 197/2, 208/1, 218/1, 231/1, 184/12
Incline Press
142/15,15
I finally did 15 reps on the second set!!!!!!
Pullups
7,7,7
Abs
Planks: 60 seconds, 60 seconds, 70 seconds
Sunday, August 5, 2012
Strong 15- Week 3: Overhead Press
Press
89/5, 103/4, 120/3, 133/2, 147/1, 156/1, 165/1, 141/10
Chins
7,7,7,7,7
8,8,8
Pendlay Rows
143/8,9
Curls
Standing- 42 pound bar: 83/9,8
89/5, 103/4, 120/3, 133/2, 147/1, 156/1, 165/1, 141/10
Chins
7,7,7,7,7
8,8,8
Pendlay Rows
143/8,9
Curls
Standing- 42 pound bar: 83/9,8
Thursday, August 2, 2012
Strong 15- Week 3: Squat & Deadlift
Squat
169/5, 196/4, 230/3, 254/2, 297/1, 304/1, 314/1
Deadlift
182/5, 218/4, 254/3, 290/2, 319/1, 327/1, 338/1, 290/3
Hack Squat
143/10,10
Video- Hack Squat: 143/10
Normally, I play basketball twice a week for conditioning. I added a little more to that this week by running two miles yesterday prior to basketball and another mile today after the above workout. I've been feeling more motivated than usual lately regarding conditioning, so I am going to take advantage of that extra motivation for however long it lasts.
169/5, 196/4, 230/3, 254/2, 297/1, 304/1, 314/1
Deadlift
182/5, 218/4, 254/3, 290/2, 319/1, 327/1, 338/1, 290/3
Hack Squat
143/10,10
Video- Hack Squat: 143/10
Normally, I play basketball twice a week for conditioning. I added a little more to that this week by running two miles yesterday prior to basketball and another mile today after the above workout. I've been feeling more motivated than usual lately regarding conditioning, so I am going to take advantage of that extra motivation for however long it lasts.
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