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kpsnap
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Join date: Feb 2010
Location: Colorado, USA
Posts: 6935

Hard for me to make sense of the program.

Creatine. I use it. Makes me huge.

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DeadKong
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Saturday, March 3, 2012 cycle 3 week 2 day 1

Bb shoulder press 105lbs X 3 120 X 3 135 X 9

dips body (210lbs) X 10 X 8 X 5

Bb bicep curls 65lbs X 10 x 10 X 4

Good, maybe great day today. I made a definite improvement in shoulders, and everything else.

Yesterday I skipped rope, and made the first 10 minutes nonstop, the balance of 20 minutes in whatever intervals I could get. I want to lose several pounds, although I don't tend to think I look too tubby. I also practiced muay thai kicks, going more for better form before I try to wing into it hard.

3 minutes between sets shoulders, 2 minutes dips, 90 seconds curls.

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DeadKong
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Sunday, March 4, 2012 cycle 3 week 2 day 2

deadlift 245lbs X 3 275lbs X 3 310 X 8

situps body + 25lbs x 10 X 10 X 10 X 8

DB one arm rows 47.5 lbs X L10,R10 X 10,10 X 10,9

Great day today. I at first waking thought I lacked the energy to do much and thought I would be happy with 8 reps. I immediately after thought shit, I should have tried at least a 9th. I wonder if creatine is helping, or if it is a placebo effect.

Accessories coming along fine.

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DeadKong
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Tuesday, March 6, 2012 cycle 3 week 2 day 3

Bb bench press 155lbs X 3 175lbs X 3 205lbs X 4

DB incline press 2 X 52.5lbs X 10 X 10 X 8

Bb bent arm pullovers 65lbs X 10 X 10 X 8

Sort of a shitty day. I am trying to progress too fast with bench periodization. Back to basics for that next week. Interestingly, I am making good progress with inclines, but it is only accessory.

I really look forward to squats tomorrow, i feel I have something to prove.

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DeadKong
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Wednesday, March 7, 2012 cycle 3 week 2 day 4

squats 215lbs X 3 235lbs X 3 260 X 9

situps body + 50lbs X 5 X 5 X 5 X 4

Db hammer curls 2 X 32.5lbs X L10,R10 X 10,10 X 7,7

Great day today. My squat is definitely going in the right direction.

Accessories fine too, I will soon need to increase situp weight.

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kpsnap
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Location: Colorado, USA
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How do you do your weighted situps? I do mine on a decline bench with a plate (a small one!) behind my head.

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DeadKong
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kpsnap wrote:
How do you do your weighted situps? I do mine on a decline bench with a plate (a small one!) behind my head.


Is that to say your head is lower than your feet? I know that is more challenging, but I am just flat on the floor with my feet anchored by the cross support of my bench. It is interesting you asked, because I was just today thinking to myself that I change the day 2 after deadlift situps. The idea is to do twists because I should make my obliques stronger instead of just the middle. So, 1 rep left elbow across, 1 rep right elbow across, 5 each side a set for a goal of 10 in total each set. Does that sound like a good idea? I wonder your thoughts on it.

Creatine I am just doing because I heard it is good for strength, the size I don't care about. Actually I hope to drop some fat with more rope skipping work.

The 300lbs program, if you look at it again, the first 3 weeks are mostly pyramids of 10/8/6. The next 3 weeks are 8/6/6/4, then 5/5/5/5/5, then 3/3/3/3/3. you might just copy the data from sight onto a spreadsheet to make it easier to understand and then there you are.

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DeadKong
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Saturday, March 10 2012 cycle 3 week 3 day 1

BB shoulder press 120lbs X 5 130lbs X 3 140 X 5

Db chest press 2 X 60lbs X 10 X 10 X 5

BB bicep curls 65lbs X 10 X 8 X 4

Terrible day today. I forgot the forecast for overnight and didn't have enough blankets on when sleeping, I had dreams of being cold. So maybe it figures. Then again if I do well with deadlifts tomorrow I will feel good.

For programming variety I switched dips with DB chest press, maybe that will help with bench on day 3.

Yesterday I skipped rope. I try now to motivate myself by going a few minutes and then trying to guess how long it has been and how long until my first break. this was going good until the rope repeatedly started grazing my toes and then I subconscious plug gave out and I stopped at 8:50. damn! Still I did my 20 minute session and am glad I at least tried something. My right calf was badly sore after and ruined my evening plans.

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DeadKong
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Sunday, March 11, 2012 cycle 3 week 3 day 2

deadlift 265lbs X 5 295 X 3 325 X 7

situps body + 25lbs X left5,right5 X 5,5 X 3,3 stopped

DB one arm rows 47.5lbs X L10,R10 X 10,10 stopped

Great day today. I went to bed really too early yesterday night and awoke at 2:30 am, no further sleep to be had. I had something on my mind and it has been weighing on my stress tolerance. Energy felt nil. I warmed up as best I could (my right calf was still sore from rope skipping Friday) and got to the 265lbs set and said fuck it, tomorrow.

I have nothing much to do today so it wormed into my head not to leave until Monday. I cautiously did the warmup and at heaviest stayed 5lbs lighter than the 330lbs I had hoped to attempt. Straps were readied and I am pleased still with what I got, although I paused on the floor for a few seconds before the 7th rep.

During situps ( I am switching to twist situps to hit my obliques for a change) I felt a muscle spasm when I did something stupid so I curtailed it.

Rows i just didn't have the energy to complete, but fuck it, I am getting better with deads. In fact from now on all heaviest non deload weights for it will be above 300lbs.

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DeadKong
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tuesday, March 13, 2012 cycle 3 week 3 day 3

BB bench press 155lbs llX 5 175lbs X 3 200 X 5

Db incline press 2 X 52.5lbs X 10 X 10 X 5

Bb bent arm pullovers 65lbs X 10 X 10 x 10

shitty day. I was ruminating in bed a lot of the night about stuff, and my sleep was trash. Strange how upper body days seem to get buggered. Bench calculates actually as slightly better than last week, although there is a drop off in inclines. Maybe daylight savings has an influence.

Progress with pullovers, that is the main thing I have going with my lats now that I can't do chinups. Could be part of why bench is stagnant. Next week deload and start afresh I suppose.

I look forward to a good sleep tonight and I want to destroy my legs with squats tomorrow.

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DeadKong
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Wednesday, March 14, 2012 cycle 3 week 3 day 4

squat 230lbs X 5 250lbs x 3 275 X 5 fail

situps body + 50lbs X 5 X 5 X 5 X 5 fail

DB hammer curls 2 X 32.5lbs X L10,R10 X 10,10 X 8,8

Sort of a good day. My squat setup is not a proper cage or power rack. I use a pressing bench with the standards set higher than for press and facing away from the bench. I prepare a weight, sit on the head of the bench facing out, unrack, do the walkout and squat with household items on either side as a failure safety. Normally this works just fine, but this time I slightly fell short with the walkout and i bumped my butt into the bench that set me off. I then after the 5th rep ended up leaning forward into the failsafe setup and got out from under it. My lower back feels a bit off. I know I would have got maybe 8 or 9 out of it, but of course that is just talk.

Another part of the silver lining with this is my assistance improved. higher weight next time for situps. Actually I am now ready to deload once again, I might leave the increase for next cycle.

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DeadKong
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So today i bought a hopefully better setup for squats.

http://www.treadmillfactory.ca/...quat-stand.html

supposedly on sale, i looked at it and then went to the store. When I looked at it in the store, I thought the safety catches are fucking small. Reasons I got it anyway include cost on sale, portability to get it home (I took the bus), they store in a much smaller space than most other setups, I can use them with my York 6 foot spinlock bar. I can also have a better setup for shoulder press and I hope it works for chinups with the bare bar across (the bar in my closet doorframe was causing cracks in the wood.)

I cautiously tested it for squats up to 165lbs and I must remark that I require the tiniest walkout to stay within range of the safety catches. It seems to basically work, capacity is called 400lbs that will keep me going for a while.

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kpsnap
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Location: Colorado, USA
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You'll have to align just perfectly for those safeties to work. Do you have access to a gym and spotters if you want to test a max? What happens when you fail with your squat setup now as you mentioned you did?

Why can't you do chins?

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DeadKong
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kpsnap wrote:
You'll have to align just perfectly for those safeties to work. Do you have access to a gym and spotters if you want to test a max? What happens when you fail with your squat setup now as you mentioned you did?

Why can't you do chins?


I tested it out with a second warmup weight for squats. I was careful to look at the feet of the units for alignment. I also have a mirror at the side I can refer to mid set if I want/would do. So, I tried squatting and reracking and failing (pretending). If I didn't have a real disaster with my old setup I figure i won't with this. if I spend more of this coming deload week practicing with weights that don't ruin recovery I should be in good shape.

Hold on tightly while I describe the old setup. I used my pressing bench, with the bottom of 2 cross supports taken off and set higher. The standards are set higher than for bench, facing the wrong way, and I sit at the head of the bench facing outward. With the cross support out of the way I can drop my heels directly beneath myself and do a box squat to unrack and walk out. I actually when I first came up with this idea didn't set the standards very high, I have to make myself more erect to unseat. This allows leeway to maneuver the bar back onto the standards after the walk back from a non failure set. I found if I did it more vertically I might miss getting one side or the other back on the standards, and then i would be fucked.

Failure? Oh, shit it happens. I just used a motley assortment of household items as left and right side fail safes. I have times I only had a very brief window of time to get out from under the bar, stand and control the weight before a collapse, other times a heavy weight held.

Tomorrow I deload with shoulder press, so that is use there.

My last chinup setup requires brackets for a telescoping bar screwed into wood. I can't use less than body weight, so the wooden door frame is showing the beginnings of cracks and I thought not to make it any worse. i then switched to bent arm pullovers for lat work, but I don't have good arm position or range of motion due to i think how my shoulders are designed. I thought just to put a bare longbar on the new standards and use that, i have yet to experiment with it.


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DeadKong
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So, deload starting today, as usual nothing about it to really report. I did some more practice with my new squat setup, after shoulder pressing with it.

Yesterday I skipped rope, but I am only partially happy with achievement. I had some upbeat music that was good for pacing myself. I was after a while trying to guess elapsed time, but when I guessed that I should be near done I gave up and was 47 seconds short of the first 10 minutes non stop, the balance of 20 minutes in what I could get in intervals. It is all in my head, and I need to get off this giving up bull. What i might do is get a wall clock set up in front of my area so I can see achievement elapsing, currently I use my watch with the alarm set sitting on a table that i can't see in progress. I actually again gave up totally at 18 minutes because my right calf was hurting. Not a strain, it just gave outright pain, like last week.

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DeadKong
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fuck it, I have had a low energy last few days. I will postpone rope skipping until tomorrow.

My sleep has been unrestful and my appetite like a bird's, I think it is related to not being used to a sudden 'summer' which cropped up with my local weather. I tried an impromptu dip test and only got my body weight of around 210lbs 13 times before I failed, that is a drop off.

then again as it is also a deload week I haven't focused so much on these things. An exception is doing a greater frequency of muay thai kick practice that seems to gradually be improving.

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kpsnap
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You seem to be a little down. I don't think I could skip rope for 18 minutes! We, too, are having early summer in the Denver area. But I know it's a false promise. April will probably bring serious snow, especially at my elevation. Unlike you, I love the change in the weather and feel energized by it. Are you up by Ouroboro?

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DeadKong
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18 minutes was the total time of my last session. My goal was the first 10 minutes non stop, the balance of 20 minutes in intervals of whatever I could get. My calf got sore, I wonder if I skipped unevenly and favoured it. Early to bed today, cycle 4 of Wendler starts tomorrow so I look forward to a good kick off first thing in the morning.

I thought ouro was in the same city, she seems to say a not too far off one. I wouldn't blame her if she really is close by and fears having to invite me over for scones every sunday evening, and so fudged the response.

what is anyone's standard of an enduring rope skipping session?

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DeadKong
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Saturday, march 24, 2012 cycle 4 week 1 day 1

BB shoulder press 110lbs X 5 120 X 5 135lbs X 4 fail

Db chest press 2 X 60lbs X 10 x 10 X 7

Db hammer curls 2 X 32.5lbs X L10R10 X 10,10 X 8,8

Largely a miserable day today. I used my new squat stand setup for shoulders, and during early sets thought I just wasn't adjusted to the wider grip I was using. I went to my old distance for the main set and am very disappointed with the outcome. I slept well and ate well yesterday, I just can't explain it. should I stop creatine? this is the beginning of my 5th week of it.

Still, flat chest improved by 2 reps, so i wonder how much of my progress is just in my head. What the hell, it is the first move coming off a deload, so maybe deadlifting tomorrow will be better.

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DeadKong
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Sunday, March 25, 2012 cycle 4 week 1 day 2

deadlift 235lbs X 5 275lbs x 5 310lbs x 7 fail

twist situps body + 25lbs X Left5,right5 X 5,5 X 3,3 stopped

Db one arm rows 47.5lbs x Leftl10,right10 x 10,10 x 10,6

slightly a good day. My deadlift is at the same reps as last week 3, with a drop off in weight, although I think ahead of last week 1. should I be happy?

Nothing big about my accessory moves today. I haven't skipped rope this week so far, I am now gunning for monday and again Friday.

Edit: one thing that is true is that I have been dropping weight the last couple of weeks. then I was 213lbs and wanting to reduce, a few days ago I was 210lbs and now late in the day I am today 207lbs. It could explain my slightly off energy level. could somebody, maybe Kpsnap, tell me if I am making progress with this lifting day?

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DeadKong
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Tuesday, March 27, 2012 cycle 4 week 1 day 3

Bb bench press 155lbs x 5 175 X 5 200 X 5

DB ilncline press 2 X 52.5lbs X 10 X 10 X 8

chinups body (207lbs) X 6 X 4 X 2 fail

No progress with bench, same weight next week? Inclines are the same as a couple weeks ago. I wonder if chinups using my new squat rack will improve lat strength enough to push through.

I now look forward to squats tomorrow, I hope my new setup works well, actually I should practice today.

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DeadKong
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Wednesday, March 28, 2012 cycle 4 week 1 day 4

squats 205lbs x 5 235lbs X 5 255lbs X 8

situps body + 55lbs X 5 X 2 fail

Good day today. While I realize due to Ouroboro_s I am just beginning to lift like a girl, I am still pleased. This calculates as a tad better than last week 1, but knew I had at least another rep in the tank, maybe a 10th. It is because this is the first real lifting day with my new squat stands that I had butterflies about possibly missing the safeties if I went more all out. So after 8 I considered it and then deliberately went down to the safeties and had them assume the weight with no issues.

situps were justified raising the weight, so I will see how I do next time.

I am thinking since I don't have biceps on this day anymore (I did them yesterday with chinups) I might reaffix my leg attachment on my bench and do leg curls next time, I am hoping my left hamstring is ready for it. Maybe even do leg extensions after deadlifts on day 2.

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DeadKong
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Saturday, March 31, 2012 cycle 4 week 2 day 1

BB shoulder press 120lbs X 3 130 x 3 140lbs X 4 fail

Db chest press 2 X 60lbs X 10 X 10 X 7

Db hammer curls 2 X 32.5lbs x 10,10 X 10,10 X 10,10

Terrible day 1 again. My upstairs neighbour woke me up in the night having an argument and I couldn't drop back off. I dragged my ass out of bed after a period of waring blender and decided to do what I could, I didn't delay it until tomorrow because I am intent to not put off deadlifts sunday.

Actually a slight improvement over last week, but still.

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DeadKong
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Sunday, April 1, 2012 cycle 4 week 1 day 2

deadlift 265lbsX 3 295 X 3 325 X 6

twist situps body + 25lbs X 5,5 X 5,5 X 3,2

DB one arm rows 47.5lbs X 10,10 X 10,10 X 10,10

I woke up today after a long sleep feeling tired. Maybe I am mismanaging meal planning, I tend to eat well, I just don't firmly plan it out, I am like Kpsnap.

My deadlifting calculates as slightly better than last week 1, but down from last week 3. Do I call this progress?

rows I will stay at this weight until I can get 11 or 12 last set.

I haven't skipped because of recent tiredness and the fact my right calf hurts.

I came off creatine after friday and will wait 3 weeks before I start a new loading phase, I wonder if it did anything.

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DeadKong
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On further investigation, I noticed that I was so tired yesterday I went to bed without having eaten much of a caesar salad with chicken. So limited leafy greens. It is just tiredness compounding on itself.

I was reading a thread in combat and decided that if I am already doing squats and deadlifts as i am and also do a few muay thai kicking practice sessions I am sufficiently taken care of.

Snap, could you do me a favour please and tell me if I am making progress of late with let's say leg moves?

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