Building High-Performance Muscle™
Over 35 Lifter
 
5....3....1...Epic! (the log)
 

TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

Sense my last DL training (Wednesday of last week) my hip and lower back have been sore and sometimes painful. I decided to deload so I don't get broken and attempt some self rehab via mobility, stretching and strengthening. Also, I seem to only get fatter so I decided to deload/trim (I can't call it a cut because I am not applying any broscience) for next month. This might especially dipshitted due to the xmas, but I make progress where I can. As a result I am going back to a 531ish program with 30 minutes of cardio as payment to enter the weight room. I bought some MCT oil, worth googling if you're looking for weight loss and DHEA. I'll stick to a low carb diet. The MCT oil should help energy levels and the DHEA I'm just interested to see if there is a difference.

so...
531 Krakenium, week 1, day 1
30 god forsaken minutes on the elliptical, the first 10 were a struggle, but once I got moving, I was moving good, probably an 8.5 overall work load
OHP (likely the only recognizable set/rep group for a time)
5 x 75
5 x 85
5+1 x 95
10-ish x 5 65
back extensions
5 x 1 x me
3 x 3 me+25lb plate
Abs
as much as I could stand on the ab machine.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531-ish Krakenium week 1 day 2
30 dammed minutes on the elliptical--did a couple 30 second sprints at the 15 minute mark, finished strong 4200+ steps. I'm not sure if I hate cardio or I'm just supposed to hate cardio 'cause I am sort of a PL'er--either way, fuck you cardio. @ elliptical machine, one of us will die a fiery death.
Bench
5 x 165
5 x 185
5 + 1 x 215
cable bench
5 x 10 I forgot the weight but this machine feels twice as heavy as any other
tri push downs
4 x 10-6 100-200 ascending weight, descending reps
curls
3 x 8-5 100-140

The MCT oil/low carb is a good combo so far. It seems to have curbed cravings and a lot of the worst carb headaches. I stopped DHEA for a day because my "wedding tackle" started to ache. I can't find this in any "side-effects" section," so I'm not sure if it is related. The pills are only 10mg, well below what a lot of people recommend. I took one this morning, we'll see.

funny gym guy, I am working out mid morning these days, there is a short but built guy, cop vibe, who seemed to want to try to Alpha Male me. I am 6ft ish, heavily built, fat but obviously strong (my suit coats are starting fit uncomfortably tight around the shoulders). I go there to work, not to puff my chest, (ok, I've been told I give off a psychopath vibe sometimes so maybe he picked up on that) and I am one of the few that squats/DL's regularly and with more than 135lbs. He kept crowding me near the cable area to the point where I expected him to try to bump me teenage tough-guy style. I've never seen him do anything but upper body and mainly arms. WTF, grow up son.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531-ish Krakenium Week 1 day 3
30 fuckthisshit minutes on the elliptical, surprisingly strong showing, I was consistently about 10-15 strides a minute faster than my old normal pace...could it be that this actually works?

I really felt like squatting, but my hip/back is just starting to feel better
Leg Press
10 x 315
8 x 405
5 x 495
2 x 3 x 585 I did these with a narrower stance and a focus on hams and glutes.
Front Squats
5 x 5 95

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

catch-up post
12/23 Krakenium, can't really even humor myself with calling it anything 531-ish
30 minutes on the elliptical
OHP
3 x 80
3 x 95
3 + 1 x 105
...then I did a bunch of shit focused on back/hip hinge

today
30 crying out load minutes on the elliptical
I finally have a belt! a 10mm 4 inch wide chrome lever, black suede, no logo belt. I think I am in love.
squats
I did a couple warm up sets, bar, then 135 with a closer stance. This and just getting off the elliptical scorched my quads.
5 x 5 185 this is a light weight for me, but with the belt cranked, abs pushing hard against the belt, and my regular stance, very slightly narrowed, this felt great. I seriously thought about jump squats, but, well no thanks.
good mornings--I need to do this shit
5 x 115
3 x 5 135
heavily assisted dips
3 x 6
leg lifts--another thing I should do all the time
3 x failure (10ish)



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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium week 1, day 1, again
23 minutes on the elliptical--I had a light no carb dinner the night before, no breakfast, and minimal caffeine, so I was a little less than 100%

Deadlifting
2 x 5 135
5 x 185
working sets
5 x 205
5 x 245
5 +2 x 275--a PR, double PR that I counted that high under tension.
3 x 275
Bent over rows
5 x 5 135

DL'n with the belt feels like this... 0:40 mark


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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

Cardio--1 hour shoveling the driveway
7 minutes on the elliptical
Squat
5 x 195
5 x 3 x 225 I really should have pushed through feeling off balance under the bar but I pussed out
20 x 3 x 135 inspired by the year end challenge thread, 50/50 chance of walking tomorrow.

Bench
5 x 195
5 x 225
3 x 10 165
Heavily assited dips
3 x 5

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

I liked the pain so much from my Kraken sets I decided to at them to the regular workout, thus 531 Krakium. I'm going to do DL sets tomorrow, 3x3 plus 135 x 3 x 20. I might up the weight and do 155 or 165 x 3 x 15 to save joint wear, but I'll do something intense tomorrow. I got some good work and some HIT conditioning in doing the squats and a nice test/dopamine kick. Maybe it should be the Crackium sets, cause I like buzz. Its simular to burnout sets common in martial arts training. Also inspired by some of what Paul Carter of Lift Run Bang has done...high rep sets for the simple sake of doing them.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium, week 2 day 1
I skipped cardio, I was a little behind schedule, completely fasted, and planning Krakenium sets on DL
DL
3 x 225
3 x 255
2 x 3 285 (2nd set cause I did not go beyond the programed 3)
3 x 255
3 x 225
15 x 155
10 x 155
? x 155 I hit at least 7 when I lost count and just pulled until I couldn't. I think I landed around 12-15, but I was pretty much berserker. This set is heretofore named the "Fuck You!" set
cable rows
3 x 10-8, 120-140

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium, week day 2
20 minutes on the elliptical
Bench (on the freemotion cable machine)
3 x 120
3 x 130
3 x 140
3 x 10 x 80 this machine is great. Its dumbbell benching, no support or stability with a deep stretch
OHP
3 x 80
3 x 95
3 x 105
3 x 95
3 x 80
Heavily assited dips
3 x 6-8 getting stronger here
Abs
Leg raises 3 x failure these suck.

Funny gym guy, Kraken, convinced himself to do abs (should be doing abs anyways) to be closer to the hotest women hes ever been in the same room with, women promply leaves.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium week 2 day 3
5 x 2 x bar
2 x 135
2 x 5 x 185
working sets
3 x 225
2 x 3 x 255 still struggling with comfort issues with squats. I'm feeling better, but not 100% under the bar.
in an effort to regain comfort/confidence I decided to do a sort of rack-pull for squat, I guess squat lockouts, with a hold.
2 x 275 (unrack, roughly 10-15 second hold, rack)
2 x 2 x 315
3 x 20! 135--HIT Krakenium sets
good god dammed mornings
3 x 8 x 115--abs already sore from this
curls for the girls
3 x 90


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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium week 3 day 1
DL
5 X 240
3 X 275
1 X 305
1 X 305
3 X 275
5 X 240
Krakenium sets
15 X 155
15ish x 155
10ish x 155
hypers (I don't know wtf to call these anymore)
3 x 10

I did this workout with about 1/4 the caffeine I normally have. I was dragging the whole time, but ground out the minimum. DL is feeling good, my technique feels right, and I get in the groove immediately. I think I have a PR in me. That would be the first in a year at least.

Funny gym people--all you mutha-f$%kers who are "totally going to stick to your new years resolutions...this time" My epically commercial gym is packed right now, but the crowd is thinning everyday. I feel like there should be a public pool style management of this crowd. They're only aloud to workout at certain times, and let the adults live in peace.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium week 3 day 2
20 minutes on the treadmill, medium walking
bench
5 x 195
3 x 225
1 x 245
1+2 245
3 x 225
5 x 195
OHP
5 X 85
3 X 95
1+2 105
3 X 95
5 X 85
Heavily assisted dips
3 x 5
cable pulldowns (abs)
4 x 10 x 100-140
1 x 12 x 100 alternating side pulls

I think DarkNinja's damn sexy mother was working out in my gym. Vavava-vooom!

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakium week 3, day 3
10 minutes elliptical
I slipped on the ice this morning just as I was on my way to the gym and my back felt "off." As a precaution, I squatted on the smoth machine. I increased the weights by 20lbs. This was actually a good experience. The machine forced me to stay aligned and I found I favor my right leg a lot. My left hip and erector has been my problem all year. I guess some single leg work is in order.
squats (smith)
225 x 5
275 x 3
315 x 1
315 x 3
275 x 3
225 x 5
Karkenium sets, Squats (free)
20 x 3 x 135
hypers
3 x 10

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium week 4 day 1

skipping deload a' la 531 Beyond
25 minutes walking on treadmill
Deadlifts
5 x 225
5 x 245
5 x 275
Front squats
3 x 5 95
static holds, racked style
4 sets @ 135 10 seconds+ holds
cable rows
10 x 140
10 x 160
5 x 180

felt a little drained the whole workout, not sure why, that time of the month I guess.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium Week 4, day 2

10 minutes elliptical (I can't quite remember, this is a catch-up post)
Bench
5 x 170
5 x 195
5 x 225
3 x 10 x 165
OHP
5 X 80
5 X 90
5 X 105
3 X 10 X 75
Heavily assited dips
3 x 5 dropping 10lbs of assistance each set


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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium week 4, day 3
25 minutes on the tread
Squat (Smith)
5 x 225
5 x 265
5 x 295 focused on good technique, alignment with more of a low bar. I squat wide, but usually with a higher bar. Trying to use my time wisely on the smith. I pretty much panicked a couple weeks ago with 250 on my back, felt like I was going to hurt my back, drop, etc. It's ridicules because I used to rep 315 regularly last year. I don't know what my issue is but I am tired of struggling with this, I don't have a spotter or people I can relay on at the gym, so I think the smith is a good option.
single leg leg presses
225 x 10 (each)
275 x 5-7 x 3 my right leg is definitely weaker
Good mornings
5 x 95
3 x 135
back ext
x 10
3 x 5 x35

Been feeling "down" all week, the job switch back to my former employer seems not to be happening. My energy at the gym has been lackluster, need to hit the Krakenuim sets again...however, the recomp is going well. Wife noticed my arms are bigger, and my suits are fitting nicely again. I'm down 7lbs from earlier this month, but generally stronger. DL, Bench, dips, and OHP are gaining. Squat, I guess I'll figure it out.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium Week 5 day 1
12 minutes walking on the tread--I was feeling great and actually thinking of jogging a little, but all of the sudden I get a cramp in calf.
Deadlift
3 x 225
3 x 255
3 x 285 this last set was sort of a grind. I had the force, 285 came up easy, but the work was a grind.
DL from the pins
3 X 315
3 X 365
3 x 365 (with 5lb plates under my feet, about another inch for ROM)
Krakenium sets
DL
10 X 2 X 155 totally gassed, but that is sort of the point.

The DL partials are inspired by T3punishwr and his recommendations. I'm frankly surprised at how easy 365 (115% of my last 1RM) moved for me. in the past I found DL partials downright painful.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium Week 5, day 2
11 minutes on the elliptical
OHP
3 X 85
3 X 95
3 X 105
3 X 95
3 X 85
Bench
3 X 185
3 X 205
3 X 225 (Should have been 235, I should have consulted my program but I was in a rush)
3 x 205
3 x 185
Heavily assisted dips
2 x 5

I hit a wall on dips and left. These kids from a "Technical School" (15K tuition for certificate seems like a con to me) were all over the gym doing some sort of class. They were annoying as hell and it got into my head.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium Week 5, day 3
20 minutes on the tread...a literal cake walk
Squat (Smith)
5 x 185
3 x 225
3 x 275
3 x 315
3 x 275
3 x 225
Leg press 'cause my back was feeling slightly tweaked, but also generally feeling better
10 x 315
10 x 405
2 x 6 x 495
tri pushdowns and curls

I actually meant to continue doing heavy partials but my back, etc., and I couldn't find my knee sleeves and I like the worry free smith squatting. I am getting the same glute, ham, quad, lower back, core workout without the worry of dropping it, or hurting myself. I'm considering doing more bb style isolations. I feel like I have a solid base and can build on it and be yoked and healthy. Likely, it'll be a mix of big 3, OHP and some ego pumps. I sort of have a framework program, and some options depending on my feeling

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium Week 6, day 1
25 minutes in the tread
This should have been a 531+ deadlift day...but my lower back has been sore and borderline tweaked sense last Friday (today is Monday) Squat and assault on my posterior chain. Oddly, my hips are finally starting to heal, but my erectors and QS have been just at the point of soreness and hurt.
so... lots of lats
seated lat pulls
10 x 140
5 x 160
3 x 180
1 + 3 x 200
Lat pull downs, close grip
3 x 5 (I cant remember, 160 I think)
Abs

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium week 6, day 2/3
The snow Wednesday kept me home, but I got a solid hour of shoveling, so not a total loss. However, my back is a mess still, so I'll be on a modified program again

30 minutes on the tread
Leg press
10 x 315
7 x 405
5 x 495
1 x 565
OHP
5 x 90
3 x 100
1 +2 x 115
3 x 100
5 x 90
2 x 10 x 75
6 x 75

I think not being able to, or more correctly knowing that doing so will likely put me on the injury list, squat and D/L depresses me. I did not bench this week, but my presses are making good progress. I have not tested my OHP in a while, but I think I the 1rm max I am working with is still low...and I lost two inches around the gut, so gaining strength while "cutting" is great.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

531 Krakenium...DELOAD
30 minutes on the tread, 3.5 incline, 3.7 mph
This was actually pretty easy.

I seem to have found the limit of what my lower back will take, so this deload will avoid compound movements that would further strain it.
Hammer machine rows
10 x 135 (2 45's + machine)
7 x 185
5 x 205
5 x 225
Lat pull downs
10 x 100
8 x 140
6 x 160
4 x 180
Tri pressdowns
3 x 8 x 140-180
abs

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

*********UPDATE/Facbookie post

Mid February I got the flu, bad. I was feverish, coughing, and a total mess. I am also unemployed (but joining a former colleague in an independent recruiting firm) and having no motivation or reason to get better it lingered for almost a month. I did drop 15 pounds, and I did not loose much strength. I also switched from DHEA (3 x 10mg/day) to Keto 7, 100mg 2 x day. I've been bouncing between 315 and 318 this week. I started 2014 at an embarrassing 336, so I am headed in the right direction. During my "time off" I decided to focus on weight loss. I also abandoned my low carb diet during the flu because I was loosing weight so quickly and couldn't taste anything anyways. I have not gone back to it yet, but likely will soon. I am impressed with Keto 7. I think it and MCT oil had a part in my weight loss so far, and I like that the risk of it driving estrogen is nill compared to DHEA.

Since I have been back in the gym, I have been doing 25-30 minute walks on the tread, pushing the intensity up slightly with speed and incline. I am sticking with my decision/assessment that squatting seems to be doing more harm than good. My back and hips have been sore for a year to varying degrees. Also, I constantly feel like I am going to drop the bar or loose stability and injure myself. I did squat on the smith machine which alleviates some of the back and hip strain but I still get some secondary core work in and all the leg pushing muscles. I have been substituting rows and hypers for DL but I think I may got back to DL'n on a light basis.

Todays workout
25 minutes tread, 3.5mph, 2.0 incline
smith machine squats
5 x 185
5 x 225
5 x 275
3 x 295
5 x 225
tri pushdowns and curls for the girls

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 439

20 minutes on the tread+ 5ish on a different one that had a squeak

DL!
135 x 5 x 2 one sumo, one conventional
165 x 5 conventional
185 x 5
205 x 3
185 x 5
Rack pulls
225 x 5
275 x 5
295 x 3
315 x failed
Abs
standing cable crunches

It was great to DL, it has been too long. I stayed really conservative having not done much conventional DL'n and having not DL'd in a looong time. 2 1/2 hours post gym, I feel like I got hit by a car, but it was awesome. I think I could have pulled 315 off the rack, but I did not want to go 100%, either way I am happy with the work.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6841

Welcome back. A month is a long time to be sick.

Not being able to squat. That would kill me.

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