Week 2
MONDAY
Had a good workout refining my 3x1/3/5 approach to the deadlift. I intend to try this approach, or a close variant, like 2x1/3x3/2x5/1x8, for all of the big lifts--deadlift, squat, bench press--in an attempt to become a little more disciplined and efficient. In the past, I've relied on pure autoregulation. I also like this approach because it involves three or four different bar speeds. Essentially, I'm getting in both a max effort and a quasi dynamic effort workout in a single session.
Lately I've been warming up to my DL single quite quickly, going up in 90-pound increments. In yesterday's workout, once I got up to a 315 warm-up single, I took stock of my being, and then decided to make 335 my max weight for the day. I actually failed the first lift, but then got my head straight and did
2x1x335, 3x1x315,
1x2x295, 3x3x275, 1x5x225, and
1x5x245. Based on these sets, I would say either 335 or 325 will make a good weight for the singles. 295 felt a little challenging as the 3x3 weight, but 275 felt a little too easy. Maybe if I hadn't spent so much time at 315 however, 295 might've been OK, so I'll try that next time. 225 felt too light for the 2x5 weight, so I added 20 pounds and 245 felt pretty good. So, next time I'll try something like this, with probably minor adjustments as I settle in:
3x
1x335
3x
3x295
2x
5x245
This is an easy set-up too, because each weight is 20 pounds up from the Olympic grip plate increments of 225-275-315. It will be nice if I can keep it like this and not have to think too much about different plates, but it might also be nice to try to bring up the five-rep set to 255 so that each rep-count increment is exactly forty pounds apart. We'll see. The idea then, as discussed on the other thread, is that when 3x1x335 starts to feel easy, I'll try to go up 10 pounds for each rep-count. I might be able to go up uniformly for each set, but it might work out to be something more like
1x1x345,
2x1x335
then
2x1x345,
1x1x335
then
3x1x345
over several weeks' time, and likewise for the 3- and 5-rep count sets.
I'll try to nail a similar 3x1/3x3/2x5 rep-count scheme for the squats and bench tomorrow, but I'm thinking if deadlift rep counts are spaced 40 pounds apart, then maybe squats should be 30 and bench presses 20, something like this: Squat 3x1x245/3x3x215/2x5x185; Bench Press 3x1x225/3x3x205/2x5x185.
The rows are also becoming more routine:
90-degree Bentover BB Row (Pendlay): 3x5x165
120-degree Bentover BB Row (Yates): 3x3x185
For the 120-Row, or Y-Row, I found myself returning the bar to the floor each time, raising the bar with my lower back and hammies to the 120-degree position while beginning the row using my lats, traps, and biceps, and then finishing with a jerk up--kind of a bent over 3/4 power clean or high pull. Three reps felt good for the 120-Row, five reps for the 90-Row. The 90-Row works the middle back and the 120-Row works more of the upper back. A good combo.
For the assisted chinups, I did 3x4. In the future, I'll notate this as 3x4xGreen, which will indicate that the chinup was done with the assistance of a Serious Steel Green Band. (#3 Blue Band = Resistance 20-80lbs, #4 Green Band = Resistance 50-120lbs, #5 Black Band = Resistance 60-150lbs).
For the Hyperextensions, I went up from a 40-pound dumbbell to a fifty: 3x5x50. It's a little tricky lifting the dumbbell off the floor and then heaving it up over and behind my head while laying prone and half-suspended in the hyperbench. I didn't want it to land on my neck. But by the third set I was getting fairly smooth, and could land it gently on my traps. Just getting the dumbbell in place is a good exercise in-and-of itself! Fifty pounds with a somewhat decreased ROM seemed about right for the hypers.
Then I finally got around to doing some hanging knee tucks: 3x5xBW (leg weight). I had intended to do hanging leg raises, but doing them as knee tucks--bringing the knees up to my chest--felt better, and it was an excellent compliment to the hyperextensions done right before.
Finally, I finished with Lawnmower (Low Pulley Transverse) Rows, 2x5x50, as my rotational exercise. It's going take a while to refine my body position, but these did a great job of attacking the upper outside corner of my back. I did them something like this, but with my opposite hand bracing against a rack post, for greater leverage:
Didn't get to the box jumps, leg swings, loaded carries, or the kicks, but I think if I can be more efficient at the top of the workout, with the deadlifts, and smoother with the equipment changes, then an hour should be enough to get everything in. Still, I'm thinking about putting off the plyometric stuff another week or two while I wait for my running fitness to get a bit better. Last week my legs were sore pretty much every day. Today I feel just the right amount sore in my back, butt, and hammies without having to worry about it interfering with my run later this afternoon.
So, based on yesterday's workout, the DL/Pull session is firming up to look something like this:
Deadlift: 3x
1x335, 3x
3x295, 2x
5x245
90-Row: 3x5x165
120-Row: 3x3x185
Chin-ups: 3x4-5xGreen.
Lawnmower Row: 2x5x50
Hyper-extensions: 3x5x50.
Hanging Knee Tuck: 3x5xBW or c/ 10-lb ankle weights.
Leg Swings & other Mobility: 1-2x5x10 (ankle weights)
Loaded Carry: DB 50
Kicks
TUESDAY
6mi., slow and steady.
Another afternoon run between Marshall and Ford Parkway bridges. Hot and humid, but I was able to run continuously except for a short stretching break halfway through on Ford Parkway bridge. I think I'll continue doing this circuit for a while yet. It's an easy way to gauge progress. In another week or two hopefully the pace will start to pick up.
Here's the halfway point on Ford Parkway Bridge looking north towards Marshall Bridge as I cross over into Minneapolis.
Here's the end of the run, crossing back over to St. Paul on Marshall Bridge, looking south towards a barely visible Ford Parkway Bridge.
Besides the water view, it's a nice route because you can see where you're going and where you've been at such a distance. A good feeling of accomplishment.
WEDNESDAY
Bench Press: 3x1x225, 1x2x215, 1x3x205, 1x3x195, 2x5x185.
Notes: I was going to blow off my workout due to sleep deprivation and a minor AC head cold, and also the fact that my legs felt really sore from the previous day's run, and so I didn't feel like doing squats. But I ended up with 20 minutes before had to pick up the kids, so I decided to get in my bench at least.
Three singles at 225 was challenging, but surprisingly doable, so it seems like all the back work and maybe the recent emphasis on OH presses as well may have had some transference to the bench press, even though I've neglected it for the last several months. I may try one or two singles at 235 next time. Suddenly, a 275 bench seems much more feasible. I felt kind of stuck at 225 for a long time, but I wasn't very good about doing my rows and chinups consistently. Bigger DLs and Squats have also made my back stronger. I like the concept of the lats and other back muscles forming a platform for the bench. I tried to keep all the cues that have been discussed in mind--tight back and shoulders, feet placement, etc., and I think my technique is pretty close to the way it's supposed to be.
In general, I've been amazed at how all the basic lifts work together and reinforce one another. More and more, I'm convinced you got to do the six force/direction pairings--bottom push down/pull up (Squat & Deadlift), middle push out/pull in (Bench & Row), top push up/pull down (OH Press & Chinups) on a weekly basis.
When I got to the 3x3 sets, for some reason I miscalculated the weights, added 30 pounds to the two 45s and two 25s, and started with 215 instead of 205. I only managed a double, so I took it down 10 pounds, thinking it was 195, when really it was 205, my targeted triple weight. I did three but wasn't sure I could another triple, so I took it down another 10 pounds, and then I realized that I had been off on the weights. I did a triple at 195 and it felt a little too easy, so I think 3x3x205 will work, although I may have to do the last set as a double until I get a little stronger. Taking off another 10 pounds, 185 felt just right for the two five-rep sets.
So I was pretty accurate in predicting which weights and increments would work for the 1/3/5 rep counts in the bench press. A starting weight of 225 and coming down in 20-pound increments is about right. Now I'll start to push for a starting weight of 235. It's almost tempting to just go up five pounds, which I've never done in the big lifts. I'd need to pick up a couple of 2.5-pound Olympic plates, and I'm not sure five pounds' difference really matters. It might be good mentally, though, to maintain a more continual sense of progress, as I should always be able to do at least one of the 22 reps five pounds heavier than the previous week.
My left shoulder felt fine during the workout and still does today, so that's good news too.
THURSDAY
Squat: 3x1x245, 3x3x215,2x5x185.
Pullover: 1x5x45, 2x5x65
Notes: Once again, the predicted weights and increments were pretty accurate; each set felt challenging yet doable. I was tempted to do one more set of 10-12 reps at 135. As with the deadlifts and bench press, I warmed up pretty quickly and found my body was OK with that, going from bar>95>135>225. Seems like squats are the big lift that needs the least warm-up in fact.
I'm still in the first week of it, but I think having a fixed set & rep scheme is going to work well for me. I was able to do the squats fairly efficiently, yet mindlessly. I didn't have to think about what to do next or how much to put on or take off. Now I'm thinking maybe I should also time my rests, but that might be going to far. In general, I'm coming around to Abide's way of doing things.
I'm also warming back up to the idea of doing squats twice a week. They are the weakest of my big lifts. It would be nice to get the 1RM up to 300 fairly soon. Then maybe bring all three up at about the same rate, say, five pounds a month if possible?
I also got in pullovers for the first time in a long while. I guess a few generations ago they were known as upper body squats, so it seems fitting to do them on squat day. I started out light to make sure my left shoulder was ok with them. It was, so I added 20 more pounds. I used to do them at 85 with a greater stretch. This time I kept it at 65 and limited the stretch. I'll add weight and ROM next time.
FRIDAY
Finally did a morning 1-mile commute with the 60-pound weight vest. Felt it most in the traps. My sense is that it will get easier fairly quickly, but I could be wrong. It might work out best to do one way walking with the vest, and one way short tempo run without it, using the vest just one way, thus alternating with leaving it at home or at the office. Eventually, it would be nice to run the one mile with it on. I experimented with running for half of a block of the commute this morning, and it felt OK.
PM
1mi walk home--didn't run because my stomach was a little upset by the protein shake I had 30 minutes before. Then,
OH Press: 3x1x125, 2x3x115, 1x3x110, 2x5x100.
1-DB Row: 3x3x125, 3x5x105
Russian Twist: 3x5x100
2-Low Cable Row: 3x5x170
Chin-up: 1x3xGr
Notes: Tried 135 on my second set of OH Press singles, failed at the sticking point, but I feel like it's not that far off. The goal is to get up to 155 eventually, which would be ExRx's intermediate standard. On the triples, I took off five pounds on the last set, as I noticed I was favoring my right arm a bit. The last set at 110 instead of 115 felt more balanced. Taking five off the quintuples, from the planned 105 to 100, felt really good too, just right.
I was going to try a heavy 145-lb single in the One-Hand Dumbbell Row, but I didn't have the mental focus, so I just did triples and quintuples.
I really liked the 2-Hand Low Cable Rows. I think I get more benefit with these than with the barbell rows because it's so much easier to brace the back using the feet. My wife brought the kids home early right before my second set, so I had an audience.
On the chin-ups I felt a little something in my left shoulder on the fourth rep, so I called it a day. With the kids around, I didn't get around to do declining singles for the squat. I wanted to do something like 275, 265, 255, 245, 235, 225, but it would be too hard to concentrate with the kids around, maybe wandering close to or under the bar. Oh well, this way my legs will be fresher for my run in a bit.
SATURDAY
We were going to go to the State Fair midweek, when it's less crowded, but the kids couldn't last that long, so instead of going on my run Saturday morning, I came home and we headed out. Walked about 3-4 miles total I think.