Strength Training for 1-Rep Maxes: Weekly Workout Logs

Discussion in 'Training Information/Training Regimens' started by Bare Lee, Aug 12, 2014.

  1. Bare Lee Chapter Presidents
    1. Minnesota

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    Abide and I are interested in improving our 1RMs (One-Rep Maxes) in the basic, non-Olympic lifts--Deadlift, Squat, Bench Press, Overhead Press, and, to a lesser extent, Bentover Rows, Chinups, and Power Cleans. This thread will document our workouts and evolving regimens as we make the push. Anyone else interested in improving their 1RMs is welcome to join, no matter their level.

    For background on how we got this idea, read through Abide's thread "Optimal Strength Training for Runners" in the "Health, Nutrition, Injuries, and Medical Conditions" Forum. We will continue to use that thread to discuss strength training theory and protocols.

    To keep things interesting, Abide and I are seeing who can first get to a 1RM of 400 lbs /180 kg. in the Deadlift. We will consider contests in other lifts as time goes by. But the main idea is to act as virtual training partners who will push one another to improve our maxes.

    ________________________

  2. Abide Barefooters
    1. Arizona -...

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    Cool weekly log postings would do well for me. Then I can keep an eye on how things are rolling along. You don't have to post every workout, I tend to forget what I do from one day to the next.
    Here is the current plan for the next 8 weeks.

    ------------Monday --------Sets/Reps --------Wednesday - Sets/Reps ---Friday ------------Sets/Reps
    1 Squat -Goblet Squats --1 x 10 ------------Back Squat ---2 x 1/2/3 -----TBDL -------------3 x 3
    2 Hinge -Deadlift ---------EMOM x 10 -----Swings --------1 x 20 -------SLDL --------------3 x 5
    3 Push --Press ---------- +Max - 3x5x80% -Incline Bench -3 x 5 --------Bench -------------- +Max - 3x5x80%
    4 Pull ---Neutral Pull Up -3 x 6 -------------BB Rows ---- --5 x 3 --------Pull Ups -----------3 x 6
    5 Carry -Farmers ---------80m x BW-------Ab Roll outs ---2 x 10 -------Suitcase/Waiters -80m x 32kg

    Maxes
    DL - 165kgs (364)
    Bench - 120kgs (265)
    Squat - 125kgs (276)
    Press - 70kgs (154)
    Pull ups - 9 overhand grip

    This week I'll focus on setting the starting weight.
  3. Bare Lee Chapter Presidents
    1. Minnesota

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    This is the basic scheme I will start out with:

    ST 3 -14.08.13.jpg

    The exercises in boldface are the two main lifts I will try to get to in every workout, no matter how pressed for time I am. The exercises in boldface and italics are what I consider secondary, but nearly essential, exercises. Everything else consists of what I consider a complete set of complementary categories and exercises, organized according to the logic of, and/or equipment used for, the main exercises. Thus in terms of logic, hyperextensions complement deadlifts as an assistance exercise to develop the stabilizing muscles in the lower back, while in terms of equipment convenience, a plyometric exercise like the bench hop uses the flat bench on the same day I have it out for bentover dumbbell rows, and so on.

    Variations of the main lifts--for example, the overhead squat or the dumbbell bench press--may be included in the same workout as the main lift, but are not listed in the basic schematic above. The overall idea is to keep things as simple as possible, as I've become convinced over the last several months that the best strength training should focus simply on doing the 6-10 basic barbell and dumbbell exercises at high intensities--80-100% of 1RM--and with progressive overload--adding weight over time. Nothing fancy is required, periodization schemes are unnecessary and often distracting, and many assistance exercises do little or nothing to advance one's general strength gains.

    For the heaviest lifts--the squat, deadlift, and bench press--I will warm up to a 1RM and then go to drop sets of varying plate increments or 1RM percentages. For the other lifts, I will either do straight sets, like 3x3 or 3x5, or drop sets of more or less equal reps, like 1x3x120>1x3x110>1x3x100.

    My current 1RMs are:
    Deadlift: 355
    Squat: 275
    Bench: 225
    DB Row: 120
    BB (Pendlay) Row: 165
    OH Press: 125
    Chinups: 5 reps (assisted by 50-120 lbs Serious Steel 41" Pull-up band).

    My 1RM goals are:
    Deadlift: 455
    Squat: 365
    Bench: 275
    DB Row: 160
    BB (Pendlay) Row: 225
    OH Press: 185
    Chinups: 10 reps (unassisted).

    If I end up working on my Power Clean, then a 1RM goal there would probably be something like 225-275 lbs.

    I expect it will take at least a year to meet all these goals, maybe more like 2-3.

    ________________________

  4. Abide Barefooters
    1. Arizona -...

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    Week 6
    Monday 9/15/2014
    AM bike commute - 38:45
    Lunch time sun salutations
    PM bike commute -

    [/quote]
  5. Bare Lee Chapter Presidents
    1. Minnesota

    Member Since:
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    Key
    1. Strikethrough = failed lift
    2. Boldface number = new PR
    3. (set)x(rep)x(weight)
    4. pounds(kilos)
    5. Blu = Assisted by Serious Steel #3 Blue Band = Resistance 20-80lbs
    Gr = Assisted by Serious Steel #4 Green Band = Resistance 50-120lbs
    Blk = Assisted by Serious Steel #5 Black Band = Resistance 60-150lbs

    ---------------WEEK 1---------------
    14.08.10-16

    Monday
    Deadlift: 2 x 1 x 365(166), 1 x 1 x 345(156), 2 x 2 x 315(143), 2 x 5 x 275(125).
    Y-Row: 3 x 5 x 135(61)
    P-Row: 2 x 5 x 165(75).
    Chinups: 2 x 5 x Gr.
    Hyperextensions: 1 x 6 x 25(11), 1 x 6 x 40(18).

    Tuesday
    6 mi. Marshall-Ford Parkway bridge circuit on Mississippi. Fartleks towards end.

    Wednesday
    Squat: 4 x 2 x 225(102)
    Bench: 3 x 5 x 185(84)

    Walk/Run: 2 mi. commuting.

    Thursday
    6 mi. Marshall-Ford Parkway bridge circuit on Mississippi. Steady-paced, very slow.

    Friday
    OH Press: 1 x 125(57), 3 x 3 x 115(52), 3 x 5 x 105(48)?
    1-DB Row: 3 x 3 x 125(57), 5/5/8x105(48).
    Cable Row: 3 x 3 x 170(77). 2 x 5 x 150(68)?
    Pulldowns: 3 x 5 x 150(68), supine grip.
    Russian Twists: 3 x 5 x 100(45).

    Saturday
    6 mi. Marshall-Ford Parkway bridge circuit on Mississippi. Steady-paced.

    ---------------WEEK 2---------------
    14.08.17-23

    Monday
    Deadlift: 1 x 1 x 335, 2 x 1 x 335(152), 3 x 1 x 315(143), 1 x 2 x 295(134), 3 x 3 x 275(125), 1 x 5 x 225(125), and 1 x 5 x 245(111).
    P-Row: 3 x 5 x 165(75)
    Y-Row: 3 x 3 x 185(84)
    Chinups: 3 x 4 x Gr.
    Hyperextensions: 3 x 5 x 50(23).
    Hanging knee tucks: 3 x 5 x BW.
    Lawnmower Rows: 2 x 5 x 50(32).

    Tuesday
    6mi., Marshall and Ford Parkway bridges, slow and steady.

    Wednesday
    Bench Press: 3 x 1 x 225(102), 1 x 2 x 215(98), 1 x 3 x 205(93), 1 x 3 x 195(88), 2 x 5 x 185(84).

    Thursday
    Squat: 3 x 1 x 245(111), 3 x 3 x 215(98), 2 x 5 x 185(84).
    Pullover: 1 x 5 x 45(20), 2 x 5 x 65(29)

    Friday
    AM: 1-mile walk-commute with the 60-pound weight vest.
    PM: 1-mile walk-commute, without vest.
    OH Press: 3 x 1 x 125(57), 2 x 3 x 115(52), 1 x 3 x 110(50), 2 x 5 x 100(45).
    1-DB Row: 3 x 3 x 125(57), 3 x 5 x 105(48)
    Russian Twist: 3 x 5 x 100(45)
    2-Cable Row: 3 x 5 x 170(77)
    Chin-up: 1 x 3 x Gr

    Saturday
    State Fair, walked about 3-4 miles total I think.

    ---------------Week 3---------------
    14.08.24-30

    Sunday
    AM: 3.5 mi. Marshall-Franklin Mississippi bridge circuit.

    Monday
    AM: One-mile run-commute
    PM: One-mile walk-commute with 60-lb weighted vest.
    Deadlift, warm-up: 1 x 1 x 135, 1 x 2 x 225, 1 x 1 x 315;
    worksets: 1 x 1 x 365, 1 x 1 x 365(166kg), 1 x 1 x 350(159kg), 2 x 1 x 315(143kg), 1 x 1 x 335(152kg), 1 x 1 x 315(143kg), 3 x 3 x 295(134kg), 2 x 5 x 255(116kg), 1 x 4 x 255(116)

    New DL PR--365(166kg)--but back was rounded.

    Tuesday
    Bench Press: 1 x 1 x 240(109), 1 x 1 x 235(107), 1 x 1 x 230(104), 1 x 1 x 225(102), 1 x 2 x 220(100), 1 x 3 x 215(98), 1 x 3 x 210(95), 2 x 5 x 195(88).

    New Bench PR--240--but I think I did 245 back in Chicago.

    Wednesday
    Squats: 1 x 1 x 265, 2 x 1 x 265(120), 3/3/2 x 215(98), 5/4 x 185(84)
    OH Press: 3 x 3 x 115(52), 2 x 5 x 105(48)

    Mistakenly did 265 singles instead of 245.

    Thursday
    A few miles walking barefoot around Gooseberry Falls and Split Rock Lighthouse on Lake Superior.

    Saturday
    Three miles of gravel on the road at our property on Deer Lake.

    ---------------Week 4---------------
    14.09.01-06

    Monday
    AM: 2 miles run-commute.
    Noon: Deadlift: 3 x 3 x 295(134), 2 x 5 x 255(116)

    Tuesday
    PM: 3.5 miles, Marshall-Franklin Bridge circuit. Sped up a little for the last mile.

    Wednesday
    AM: 3.1 mi/5K. My left MCL is sore for some reason, so I walked the whole distance.
    PM: Bench Press: 1 x 1 x 225 (102), 1 x 1 x 245(111), 1 x 1 x 255(116), 2/2/1 x 225(102), 1 x 3 x 205(93), 1 x 5 x 185(84). Left shoulder felt great after resting it for a week.

    New Bench PR -- 245, which I think ties my old PR in Chicago. Failed at 255 however.

    Thursday
    AM: MCL feels a lot better, but I decided not to run or walk on it.
    PM: Blew off the ST. Decided to rest the MCL one more day.

    Friday
    AM: MCL feels a lot better, and it probably would've been OK to have at least gone on a 5K walk, but I drove instead.
    PM:
    Squats: 1 x 3 x 185(84), 2 x 3 x 215(98), 2 x 5 x 185(84).
    OH Press: 2 x 3 x 115(52), 2 x 5 x 105(48), 1 x 5 x 95(43)
    P-Row: 3x5x135(61)

    ---------------WEEK 5---------------
    14.09.07-13

    Sunday
    One-mile, Hauling picnic stuff from car to picnic table and back again on St. Croix River.

    Monday
    AM: One-mile walk-commute.
    PM: One-mile walk-commute.
    Deadlift: 3 x 1 x 335(152), 3 x 3 x 295(134), 2 x 5 x 255(116)
    DB Row: 3 x 3 x 105(48)
    OH Press: 1 x 1 x 125(57), 1 x 1 x 115(52), 4/3/5 x 105(48)
    Cable Row: 3 x 5 x 150(68)

    Tuesday
    No running.

    Wednesday
    AM: Ran the first 2/3s of my one-mile run commute. Both knees felt a little something coming on, so I walked the last bit.
    PM: Ran halfway home. Knee felt OK. Then ST:

    Squats: 3 x 1 x 245(111), 3 x 3 x 215(98), 2 x 5 x 185(84)
    Bench Press: 3 x 1 x 235(107), 1 x 1 x 215(98), 3 x 3 x 205(93), 2 x 5 x 185(84).
    Pulldown, neutral: 3 x 5 x 150(68)
    Pulldown, supine: 3 x 5 x 150(68)

    Thursday
    A head cold provided a convenient excuse to let the left knee rest some more, so I didn't run.

    Friday
    Still feeling sick and tired, but a little better. No running but ST:

    Deadlift: 3 x 1 x 335(152), 3 x 3 x 295(134), 1 x 5 x 255(116), 1 x 8-9 x 255(116)
    P-Row: 3 x 5 x 165(75)
    Y-Row: 3 x 3 x 185(84)
    OH Press: 3/1 x 115, 5/4/1 x 105(48)

    335 felt super heavy. Musta been the lingering illness.

    Saturday
    AM: ran most of my one-mile commute.
    PM: one-mile run-commute. Knee felt OK.

    ________________________

  6. Bare Lee Chapter Presidents
    1. Minnesota

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    Yah, weekly logs sound best to me too.

    I'm a bit confused though Abide. I think we should always put sets before reps, as I think you suggested a few months ago, right? I think we need a consistent shorthand. The weight can go either before or after the sets/reps, depending on the syntax I guess. I also don't understand your nomenclature for the back squats.

    In general, I like how we're approaching this with two different protocols. You're doing variations of five lifting categories--squat, hinge, push, pull, carry--every single workout, whereas in my organization, each workout includes one 'bottom' lift, or a lift that involves coming up off the floor or going down to it, one 'middle' lift that involves pushing or pulling horizontally in relation to the torso, and one 'top' lift involving a vertical push or pull. Most exercises will be done just once a week with few if any variations. The logic of this scheme is cross-cut somewhat by a few other considerations, such as working on my weakest lifts--chinups/pulldowns & rows--twice a week, and putting the presses on different days in order to baby my gimpy left shoulder a bit (which is why I'm counting dips as the top exercise on Wednesday, instead of the more logical choice OH Press). The biggest problem with my scheme is that deadlifts and squats are only two days apart, but since the Friday workout is often reduced or blown-off, I didn't want to put one of my big three lifts there.

    ________________________

  7. Sid Barefooters

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  8. Abide Barefooters
    1. Arizona -...

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    Ah crap sorry typo, yes sets x reps x weight. Ok fixed!

    You know one of things really stuck out to me on that DJ article I posted on the other thread is making sure that your workouts cover the whole picture. His 5 movements to me are a good way to do that in the gym and in total I have 15 excercises I do a week so there is some pretty decent variation too, then add in the sets/reps/weight and it can be quite variable and flexible at the same time. So like the article linked below states I think consistency is important, and having a plan that you can "punch the clock" and go to work, but also have some flexibility like you have to work on some weaker lifts or a favorite lift more.

    http://www.t-nation.com/training/9-tricks-for-consistent-workouts

    Something too I noticed with your plan is you have more high cost lifts than I do, you will be running up close to a max lift on 3 lifts a day and probably do close to 3 x 15-20 reps at >75% of your max. Whereas if you look at mine I really only have one lift that will be done at that level a day (DL&Press on Mon, Squat on Wed, Bench on Fri) maybe two on Mondays but the press is less intensive for me at a max level for some reason. The rest I am planning on going by how I feel that day.

    One other thing to discuss, from your post about not making the lift, I have read some about how failing lifts in training is a big no-no. I don't know if this is true or not but just something to think about. Before a workout in your mind have you considered setting a generic max in your head? It might be good practice especially after you get more comfortable with your numbers. So for example even though your true max might be 355 for the DL, you might say well today I am going to hit 345, once you hit it you are done. Then next week depending on how that lift went you can do it again or if it went easy hit 350? This frame of thought might prevent the missed lift and also limit the wear and tear from hitting a true max for each day. Does that make sense? I'll try to find an article about the process.
  9. Bare Lee Chapter Presidents
    1. Minnesota

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    Still not sure what "2 x 1/2/3 x 90kgs" means for your back squat. Are you doing two sets of one rep, then two sets of two reps, then two sets of three reps, all at 90kg? That seems like a strange approach. Or is it one set of one, one set of two, one set of three, done twice? That's the Dan John way, right? Still seems like a strange way to go about it. Basically, you're holding back until the very last set of three. I always like to put the greatest effort right up front, when my reserves are full.
    Yeah, at some point over the last year or so, I moved from a body part focus to a full-body focus. I really like your organization that way. I'm trying to do the same thing with my "bottom/middle/top" structure, and also now by incorporating one assistance, one rotational, one plyometric, one stabilizer, one mobility, and one martial exercises. I gotta get a little more efficient with the first three st exercises so that I can get to all the rest, but I also like the idea of really focusing on just getting stronger for 6-12 months before I get serious about everything else. I'm sticking with Rip's notion of strength being the basis for everything else. That just makes tremendous sense to me.
    Maybe I've misrepresented things, but really, I have just one heavy lift per workout. The DL and Squat will be done with a 1RM most days, but the max will vary between 90-95%. The last few weeks I've been doing the 1RM at close to 100%, but that was just to establish what a true 1RM is for me on those lifts. My usual MO has always been to work a little below that. The Bench Press might also become a 1RM lift again if my shoulder can tolerate it, but then that would make Wednesdays the only day with two 1RM>back off sets exercises. On Friday, the 1-Dumbbell Rows are intended to be my really heavy exercises. I don't find the OH Presses that taxing, even now as I start to push them. Maybe in a few months, when I'm strong enough to push 1RMs, but right now I'm mostly doing them in the three-rep range. I simply can't maintain good form and really push the OH press at the moment. My right side always takes over and I zig-zag up. But I'm working on it . . .

    The funny thing is that as I get stronger, almost all the basic exercises are becoming heavy to some extent. It's just as I've read, where the more you train, the less you need to do but the more you need to rest and allow adequate recovery time. I've been going at it, with varying levels of consistency, for about three years now. This is probably the longest period over which I've done strength training on a fairly consistent basis, and the first time I've taken the squats and deadlifts seriously, so I'm entering virgin territory. I've got to keep my wits about me and make sure I avoid overtraining, but I'm really enjoying how quickly I tense up these days. The muscles seem to activate right away. They know that something heavy is coming their way.

    I'd like to see that article. My sense is that it's just someone's opinion, and there are no real physiological reasons to avoid failing a lift. If the claim is that it's bad mentally to get in the habit of failing, well, that really depends on the person.

    Still, I generally agree with you, and I don't usually attempt true 1RMs. My usual MO is to do 1-2 reps maxes (and then back-off sets) until the weight begins to feel easy, then jump up 20 pounds for a new 1RM.

    Still, in the intensity versus volume debate, I tend to favor the former. Reading through RDL's stuff, I've discovered this is the Arthur Jones/Dorian Yates approach too, whereas Ahhnold and others favor a volume approach. I think I first saw it on a link you had, maybe Bruno's? Whoever it was, they said that basically, your 1RM is how strong you are, and you need to always be pushing that. Not necessarily every workout, but on a fairly consistent basis. I would say once a month, minimally. On Monday's workout, I had no intention of doing a 1RM. I felt like crap. My intention was to do 3x3x315 and then 2-3x5x275. I had also sensed the week before that 255 was my true 1RM. But, you never know; last week I had no business attempting an AtG squat at 275, but I did it! With the DLs, I had been progressing pretty well for a couple of months, and I thought that perhaps the week prior's workout might've been sufficient stimulus to make me 10 pounds stronger, as I had gone up in 10-pound increments in consecutive weeks several times already. I also wanted to see those six 45s and two 25s on the bar. So I dunno. Next week it would probably be prudent to stick to a 3x3 or 3x5 plan, but I may go for 365 again, and then, whether I fail or succeed, come down in 10-pound increments and add reps when I can. This seems like the best way to maintain maximal intensity (i.e., stimulus), and I seem to be able to tolerate it. If I start to feel overtrained, I'll back off.


    9 Tricks for Consistent Workouts

    1: Be Accountable to an External Influence

    Be Accountable to a Program

    Yah programming is important, but I've never followed a fixed program. I'm constantly tweaking my "program," based on the bio-feedback I get, the stuff I read, etc. I would never do this or that exercise, x amount of sets/ reps, x times a week, just because somebody's program told me to.

    Be Accountable to a Training Partner or Coach

    Got that covered. Abide and everyone at BRS!

    Be Accountable to a Competition Date
    I don't compete.

    2: Optimize Your Internal Software

    Act As If
    Yeah, it's important to force yourself to work out or run on those days you don't feel like it. You'll always feel better afterwards, even if it was a shitty session/run. And a reduced workout is always better than no workout.

    Cut Yourself Some Slack
    Oh yeah, I always accept sucking. You never suck for very long. The human body is great at improving under a consistent stimulus.

    Base Goals Around Behaviors, Not Outcomes

    "The key is to find your poorest habit patterns and then replace them with more productive ones."

    Easier said than done. I know I need to sleep 1-2 hours more a night. Whenever I get in 7-8 hours, I feel much better than when I get in 5-6. But it's a virtuous circle; if I train reasonably hard for an hour a day, I tend to sleep well.

    3: Encourage Consistency

    Use Complementary Training
    "Are you busting your ass trying to be good at something, when the truth is, you might be far more capable in a different but related discipline?"

    Ha, like am I better at lifting than running? Maybe, but I enjoy running more. Although, the stronger I get, and the bigger the lifts, the more I like lifting. It always used to feel like such a chore getting through all those rinky dink bodybuilder exercises, like lateral raises. Good riddance, and hello heavy squat!

    Employ a Semi-Flexible Training Schedule

    Yes, this is key for me. I think I have a pretty good set up. My most important lifts happen on Monday and Wednesday. If I'm short on time Monday, I can just do deadlifts, and do the rows the next day, or wait until Friday's rows. Same on Wednesday, when I can just do either the squats or the bench presses if I'm pressed for time, and do the other then next day. One way or the other, I'm almost always assured of getting in those four lifts--DL, Rows, Bench, and Squat--every week now. And I think it shows in the progress I've been making lately. I'm trying to employ the same flexibility in running, where I'll just run a few miles if that's all the time I've got.

    Use Compulsory/Optional Exercise Categories

    Yep, I've been organizing my lifts this way for a while now. Just 2-4 compulsory lifts per workout. Lately I've cut down the optional ones to about two, with another several non-ST-type exercises, so I have a better chance of actually doing them.

    It's Not About Discipline!

    "If you've got a few tricks I haven't thought of, please share them"

    Two words: home gym.

    ________________________

  10. Sid Barefooters

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  11. Bare Lee Chapter Presidents
    1. Minnesota

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    Hey Sid, I ordered the same weighted vest you got! Another network effect. I'll try to use it on my one-mile commutes, either running or walking, or some fartlek-like combination of the two, depending on how it goes.

    Here's a Dorian Yates interview: www.bodybuilding.com/fun/dorian_yates_training_insight.htm. Skim the specific contest stuff, but the basic 'intensity first' approach he espouses jibes with my experience. But it's also probably an intermediate-to-advanced protocol. For novices, I think 5-8 reps over multiple sets, 3-4 times a week is the way to go.

    I guess we're finding it a little hard to keep theory discussion and workout reports separate. Ideas?

    ________________________

    Sid likes this.
  12. Abide Barefooters
    1. Arizona -...

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    The 2 x 1/2/3 is the ladder scheme so 1 rep- 2 reps- 3 reps - 1 rep - 2 reps - 3 reps all at the same weight.

    This was my main scheme during the 40 day thing I did and it worked really well. Its more like a primer and they seem to get easier as you go. But the weight is usually 80% ish and you jump weight once all reps get easy. It also allows you to just drop a rep if you can't make it. I hate squats and thinking about doing 5 x 3 or 3 x 5 is demotivating.

    Just a mind game I guess.

    Ok thats one of the red flags with max lifts, once everything starts to get heavy I think its easy to overdo maxing every workout. But 90-95% for a few lifts shouldn't be a big deal. Thats how I was thinking as well, Ihave a focus lift and the rest I can play it by how I feel.

    Funny enough talking about this I am going to apply the concept I stated above so Friday I will max bench and work up to 115, if its easy enough I might do another set or two and then do my back off. Maybe if all two or three are easy that will indicate to move up a weight? I'm trying to find a more natural progression vs. just adding weight, do you know what I mean? So it will be by past performance more than my general feeling? This way I will prevent the missed reps?

    Hang on I'll find the article and post it on the other thread.
  13. Abide Barefooters
    1. Arizona -...

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    This one

    http://www.t-nation.com/free_online_article/most_recent/9_great_ideas_to_improve_your_workouts

    Specifically:

    1. Look for Gaps
    In programming, I keep my eye on two basic concepts that open the way for a third. First, I'm all about looking for gaps in training. Gaps consist of anything you should be doing, but aren't doing. Here's my list of the fundamental human movements:
    • Push
    • Pull
    • Hinge
    • Squat
    • Loaded Carry
    • (Everything Else)
    Here is another he talks about the same things.

    http://www.t-nation.com/free_online_article/most_recent/best_ways_to_audit_your_program
  14. Bare Lee Chapter Presidents
    1. Minnesota

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    If you've had success, then yes, keep at it. I really like how our approaches vary yet we are all getting good results.

    I haven't been doing them seriously for very long, but I'm also finding that squats are hard to do much past three reps. Still, I like the idea of finishing big lifts like DLs and Squats with at least one five-rep set.

    But yeah, I'm a firm believer in the instinctive approach. I guess it presumes a certain somatic awareness, but I feel like I'm pretty good at picking up my body's signals. Having a strict rep or set count is never going to work for me, but I think I might benefit from working off a more disciplined scheme. It'll probably take another few weeks at least to figure out how it's going to work with my latest, ultra minimalist scheme.

    Yah, like I said, I've always like the max lift approach. Establish it, do it for 1-2 reps, and when it starts to feel easy, or when you can do 2-3 reps, then add on 10-20 pounds. Feels very natural to me, and frankly I don't understand the idea of missed reps. My daily energy and motivational levels fluctuate too much. I usually just stop when I don't feel like it anymore, or when I start to feel some strain.

    ________________________

  15. Abide Barefooters
    1. Arizona -...

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    I have no idea, specific log comments only here? Everything else there?
  16. Bare Lee Chapter Presidents
    1. Minnesota

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    Well, I think we always need to remember what a ST author's background is, since almost none of them seem to have experience with intermediate-to-advanced recreational lifters who just want general, useable strength with low risk. Rippetoe comes from a Powerlifting background, so he tends to ignore upper body pulls. Bodybuilders like splits, isolation exercises, and so on. Dan John comes from a collegiate track and field background, right? He seems to work mainly with young athletes, so maybe that's why he's so hung up on strict and oftentimes very elaborate set/rep counts?

    Some of his other ideas don't quite jibe for me, like his idea that you need a lot of variety, or that all exercises should be given the same amount of reps. My experience is that the heaviest lifts need the least amount of variety and the lowest amount of reps, whereas the lighter lifts benefit from variety and higher reps. Seems to be directly proportional.

    But I like the 'look for gaps' idea, and have been trying to incorporate it into my training, as you know. Groundwork is one of those things I've recognized as a definite gap, as lately I've noticed it's harder to get down on or up off of the floor when playing with my kids. I've tried to address this a little bit with my mobility work, and half-hearted attempts at yoga. The mobility work has been more elaborate in the not-too-distant past, but I'm trying to keep it simple for the time being so that I actually get around to doing it.

    OK, you (or DJ) have convinced me to get serious about the carries. In addition to using the weight vest, I'll try to do some dumbbell carries as part of every workout. Maybe waist-high on the DL day, shoulder-high on the Squat & Bench day, and overhead/waiter on the OH press day?
    ST 3 -14.08.14.jpg
    My garage doesn't offer a lot of room for pacing back and forth, but with a sufficiently heavy load, it should work. I did try 60-pound db carries a while back, as you may recall, but noticed it mainly in my grip.

    Now that my running fitness is almost OK, I do intend to try the tire-pulling down on the track. Maybe starting in September. I want one intense running workout per week.

    ________________________

    Sid likes this.
  17. Sid Barefooters

    Member Since:
    Jan 1, 2011
    Message Count:
    2,080
    I wonder if anyone does groundwork with a weight vest? :D
    Bare Lee likes this.
  18. Sid Barefooters

    Member Since:
    Jan 1, 2011
    Message Count:
    2,080
    I tried the 60 steps per minute stairmaster rate, similar to the CPAT firemen's test. It's a nice workout.
    Bare Lee likes this.
  19. Bare Lee Chapter Presidents
    1. Minnesota

    Member Since:
    Jul 25, 2011
    Message Count:
    4,835
    I guess I should clarify my set/rep intent, although I'm a little hesitant to do so, because I'm so undisciplined. Consider this a general guideline I'll try to follow.

    Monday

    Deadlift: 1-2 x 1 x 335-355 > back-off sets, either in 10-20 increments with increasing reps if possible, or Olympic plate increments, which involve jumps down of 40 or 50 pounds (315, 275, 225), done at 3-5 reps for 1-3 sets. Or, 3 x 3 or 3 x 5 straight sets at one or two weight increments, like 315 and 275.

    Pendlay Row: 3 x 5 x 135-165

    Yates Row: 3 x 3 x 185-225

    Chin-ups: 3 x 5 x 70%(?)BW

    Hyperextensions: 3 x 6-8 x 40-50 (behind the head db)

    Cable Lawnmower Row: 2 x 5 x 50?

    Two miles run/walk commute with/without weighted vest


    Tuesday
    'Tempo' or Fartlek run (1hr)


    Wednesday

    Squat: 1-2 x 1 x 255-275 > back-off sets, either in 10-20 increments with increasing reps if possible, or Olympic plate increments (>225>185>135), done at 3-5 reps for 1-3 sets. Or, 3 x 3 or 3 x 5 straight sets at one or two weight increments, like 225 and 185.

    Bench Press: 1-2 x 1 x 225 > back-off sets, either in 10-20 increments with increasing reps if possible, or Olympic plate increments (>185>135), done at 3-5 reps for 1-3 sets. Or, 3 x 5 straight sets at 185-205.

    Dips: 3 x 3-5 x BW

    Pullovers: 2-3 x 5-8 x 80

    Cable Golf Swing: 2 x 5 x 50?

    Two miles run/walk commute with/without weighted vest


    Thursday

    Hard running day (1hr): intervals, hills, stairs, or tire pulls, or some combination thereof.


    Friday

    Power Clean: 3 x 3-5 x 95-135

    1-DB Rows: 2-3 x 3 x 120, 2-3 x 3 x 100, 2-3 x 3 x 80

    Cable Rows: 3 x 5 x 150?

    OH Press: 2 x 1-2 x 125, 2 x 3 x 115, 2 x 4 x 105, 2 x 5 x 95

    Pulldowns: 2-3 x 5-8 for supine, neutral, straight arm, and face pull-downs.

    Russian Twist: 3 x 5 x 100-150

    Two miles run/walk commute with/without weighted vest


    Saturday

    Easy/long run (90 minutes to two hours).


    This is sort of a maximal workout week. If it proves to be too much, or if I'm feeling crappy, I'll reduce sets/reps/weight by feel.

    ________________________

  20. Abide Barefooters
    1. Arizona -...

    Member Since:
    May 13, 2010
    Message Count:
    2,355
    Turkish getups or wrestling maybe. Burpees with a weight vest might be fun, or even pushups. I used to use one at the gym for pull ups and stair climbs mostly.
    Now that I think of it there are a ton of things you could do with it, it might even be the best single piece of equipment you could buy. Although I hope you didn't take it for a swim yesterday!?
    Robin and Sid like this.

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