Ketchup

Again...

12/22/2010
Warm-up
Benchpress 205x5, 235x5, 270x5
Wide grip lat pulldowns (change bar every couple sets) 150x12 x 6 sets (straight bar, V-bar, H-bar)
Push-ups 75 reps in 4 sets
*trained in jeans...

12/24/2010
Warm-ups
Squat 280x5, 325x5, 365x5
left to go see Santa...

12/27/2010
Trained with The Bus again
Warm-up
Deadlifts 360x3, 410x3, 465x1 x7 sets
GHR 75 reps in 4 sets
Roman chair sit-ups 75 reps in 4 sets

As you can see it was a weird week; went to see Santa, trained in jeans, trained with the Myth (aka The Bus)...So it goes.

Got cletes from Santa...watch out
Ed T.

531 Pulling

"Or Maybe I was Inspired Not To Train Like A Girl Because of The Bus"

12/20/2010 (Monday)
Warm-up (the usual)
Deadlift worked up to 335x5, 385x5, 440x10
GHR 80 reps (6 sets)
Hanging leg raises w/ Ab Straps (5 or 6 sets) 75 reps

Maybe it was because I trained late today. Maybe it was DMX. Maybe Jay Bussy inspired me. Maybe I'm an idiot. The 5 felt so easy it just begged for me to do something stoopid. So I do'd it.

Mondays are gangsta rap days at the gym (Thx 4Board). Dress, look, walk, talk and sing like your favorite artist. Or be like me and trip over your pants and almost rack yourself on the glute ham raise...How do people ever run dressed like that?!?

Get Strong(er),
Ed T.

Deload week

12/11/2010 Saturday
Warm-up
Flat DB press 3x5/ 60, 75, 95
Chin-ups and Dips superset 35 reps each

12/14/2010 Tuesday
Warmup
Assisted chin-ups (blue band) and GHR 45 reps each
Push ups and hanging leg raises 45 reps each

12/18/2010 Saturday
Warmup including Lunges and Rocky sit-ups 45 reps each (supersetted until done)
Stability ball DB press work up to 85x15, 90x15, 95x14
Lat pulldowns (wide grip) H-bar 8x8/ 140 w <30 seconds rest between sets
Dips 78 reps different grips (close to wide)

I determined my reps in the deload week by using approximately 60% of the total reps used before (75). I added Friday's work to Saturday's warm-up because I was too lazy to do it on Friday. It worked out ok. I did no bar work. I did not benchpress at all as my left shoulder was/ is killing me. The best it has felt was after Saturday's training. I guess all the blood going to the area helped. Pull-ups/ chin-ups also hurt it as well as aggravate some sort of lat problem I got going on on my left side. That's why I subbed the pulldowns for the pull-ups.

Headed south,
Ed T.

531 Upper/ Lower

12/08/2010
Rolling and mobility work
Benchpress 235x5, 265x3, 295x1 x5 sets
Assisted Chin-ups (neutral grip) w/ blue band 75 reps
Push-ups 75 reps

12/10/2010
Rolling and some mobility work (got all excited listening to Eminem and just started squattin')
Squat 315x5, 355x3, 400x1 x5 sets
Deadlifts (sumo style) against doubled mini-bands 275x1 x3 sets 295x1 x3 sets
Lunges 50 reps each leg
Sit-ups (spread eagle) 25 Decline sit-ups 25

Squats felt strong. Video recording some of my lifts and getting good feedback from it, especially since I train alone a lot. Its amazing how sometimes something feels "f&^%$d up" when you are doing it then you "roll the tape" and its not. Been working on technique A LOT. Noticed in my pullin on Monday a small mistake I was making so I will address it next time around. Squats looked good.

Stay strong,
Ed T.

Purple Haze

12/04/10 (Saturday)
Warm-ups (usual rolling and mobility work)
A. Squat 295x3, 335x3, 385x1 x8 sets (approx. 120 sec. rest between sets)
B. Speed pulls - sumo - (against doubled mini-bands) warmed up to 275x1 x7 sets <60 sec. rest
C1. Lunges 55 reps (4 sets)
C2. Sit-ups (spread eagle) 55 reps (3 sets)

12/06/10 (Monday)
Warm-up
A. Benchpress 225x6 x4 sets (alternating grips)
B1. Chin-ups - neutral grip 80 reps a lotta sets
B2. Dips 80-something reps 5 sets

12/07/10 (Tuesday)
Warm-up
A. Deadlifts 380x5, 430x3, 480x1 x 5sets <180 sec. rest between sets
B1. GHR 80 reps 5 sets
B2. Leg raises 75 reps 4 sets

12/08/10
Warm-up
A.Benchpress 235x5, 265x3, 295x1 x5 sets
B1. Neutral grip assisted chin-ups (blue band) 75 reps several sets'
B2. Push-ups 75 reps 3 sets

Ok so what's up with the repugnant bastardization process he has going on here you may be asking yerself. Well, just to prove that a "little bit of knowledge can be dangerous" I wondered what the effect on my strength would be if I perform my last set of 3 and/ or my last set of 1 (in the 5-3-1 week) "one rep at a time". For example, in my squatting session, going to 90% (385, actually 380 for me but I was too lazy to get the small plates), I performed several singles instead of 3+ reps. Rest time between sets was limited to 3-5 minutes (closer to 3) for most sets. I feel it allowed me to focus more on my technique rather than smash reps records (which is pretty cool too). And for what it is worth, after about the fourth squat set, I felt more explosive and strong(er) than on the first few reps.

For my 5-3-1 week (75, 85 and 95 percents), I decided to do no more than 5 singles at 95%, based on Prilepin's Table, which recommends 1-2 reps per set over 90%, with a range of 4-10 reps, and 7 reps optimal. 

I have done this now for my last squat, deadlift and benchpress days (over the last week) and will continue for several cycles to see what effect, if any, it has.

4board was not impressed with the Jimmy Hendrix "Live in Monterray" cd we had on in the gym this am. I pointed out that winter time is perfect for it. He digressed and we ended up with White Zombie.

'Scuse me while I kiss the sky (not "guy", Matt...),

Ed T.

Ed T.

Training update

11/24 to 12/3

11/24/10
Rolling and mobility
Benchpress 200x5, 235x5, 265x5 x2
Chin-ups w/ green band (neutral grip) 8 sets 75 total reps
Pushups 75 reps 3 sets

11/26/10
Warmups
Squat 275x5 315x5 355x5
Lunges 4 sets 60 total reps
Sit-ups 2 sets (one straight leg and one spread eagle) 75 reps total

11/27/10
warmups
Benchpress 225x4 x6sets
Chin-ups blue band supinated grip 8 sets 75 reps
Dips 4 sets 75 reps total

11/29/2010
Warmups
Deads 355x3 405x3 455x3
Glute ham raises 75 reps 5 sets
Leg raises 4 sets 75 reps

12/01/10
Warm-up
Benchpress 215x3 250x3 280x3 255x5
Chin-ups supinated grip blue band 5 sets 75 reps
Pushups 2 sets 75 reps total

Not much else happening. Diet fair. Haven't been getting any conditioning in. Weight staying the same (good). Staying busy with everything else (see previous post).

Keep on truckin'
Ed T.