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yeah man your ratio is pretty good.

23 December 2014

Bodyweight@session : ~85.5kg , back to normal
Soreness : none
Injuries/aches : none

HIGH BAR ATG SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@90kg
1@100kg
10@80kg
20@60kg
-Wanted to go for 1RM and then a couple of back-off but heavy sets.
Wasn't meant to happen. By the time i got to the gym squat rack was taken from this PL-looking guy, 5'8''/270lbs, huge belly, also huge everything else. He was doing squat triples, was at 150kg already. He kept going till 230 , in 10kg increments, sometimes repeating a weight too. I left the gym one hour later, when he started doing back-off sets, WTF!
Anyway, i did my squats without safety pins and mirror so I couldn't max out, the lack of mirror makes a huge difference, 100kg felt like a ton. Going ATG instead of just below parallel also mixed things up. Whatever, the back-off high rep sets were cool.

SHOULDERS DB FLY:
12@12kg each hand
12@12kg each hand
12@12kg each hand

BICEPS DUMBBELL CURL:
10 each hand @ 18kg
10 each hand @ 18kg

BARBELL PREACHER CURL:
12@25kg ( +2 reps )
12@25kg ( +2 reps )

TRICEPS ROPE PUSHDOWN:
12@30kg ( +2 reps )
12@30kg ( +2 reps )
12@30kg ( +2 reps )

45 DEGREE BACK EXTENSIONS:
12@BW+5kg ( +5 kg )
12@BW+5kg ( +5 kg )
12@BW+5kg ( +5 kg )

Last gym session of the year, off for Xmas from tomorrow.
Cheers to a healthy and ever-improving 2015 training year!

Such vag

8 January 2015

Bodyweight@session : n/a
Soreness : none
Injuries/aches : none

1.5 hours full court basketball.
Endurance bad as expected. Actually better than expected given the 2+ weeks of alcohol and cigars abuse, but still bad.
Vert very good, unexpected. Very explosive, dominated the rack with lots of blocks. Got repeatable 10'6'' ( 31'' ) rim touches off 2 steps. WTF!

^Gotta be it.

Ok, so where do we go from here?
I have 6 weeks until i leave for my annual skiing holidays.
For legs i will do the RSR  that entropy introduced us to : http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html
It is a nice blend of volume and intensity and it lasts exactly 6 weeks, bargain!
Squatting 3xweek probably means no pchain, it is fine though, pchain is way ahead of my quads. Will see how it goes anyway.
For calves i will do higher rep work ( skiing kills the calves ) , i will try to do 3x30 one day and experiment with slow SL ones the other.
For upper body i will switch to a more volume/hypertrophy oriented scheme, something like 4x10 with 1 minute breaks.

So more or less the same thing i always do, with the change of a third day of squatting instead of 2 squat / 1 RDL.

Extra element #1 : explosive lifts before squats, push press and snatch, sth like 4x3.
Extra element #2 : cardio. wanna build up my shape. aerobic and anaerobic. 20-30 mins of treadmill/bike before each workout, try to go out and run on off days.

Nutrition : bulk!  I miss bulking , i have been cutting/maintaining for almost a year now. I will bulk those 6 weeks, long term plan is another big long cut after skiing, willing to go lower than ever this year, like 78 or so , see what happens there.

Sounds good?

Plan looks sound. When i did RSR i used to warmup with front squats. Just up to a heavish single and no more. This alone took my FS up to 145kg without any specific front squat programming. That was awesome. Doing a BS program and having it carry over to my FS because i kept practising the movement while doing RSR. I imagine this could work well for snatch or clean too but i have no experience with that..

Only other thing i've thought about is a recomp on RSR instead of a straight up bulk. The program lends itself to this quite naturally as follows: The days you do 2x6s or off days - just eat at maintenance. On the other days go for a nice surplus - 1500kcal or whatever you like. This way you'll get the recovery without gaining too much weight. This works out to 2 surplus days one week, and 1 surplus day the following week, alternating. I'm pretty sure this will work pretty good if you want to push up your squat without gaining too much weight. I would love to try it at some point.

RSR works but i think you have to respect the 6x2 days and not try to do too much outside the program -  because the hard days are really hard and you want to be fresh for them. It's not like smolov or anything like that where every day is a grind for 3 weeks straight and it's always hard.  You'll feel good on hard days and you'll feel relieved on easy days since you know what 6x2 is about and you'll feel pretty beaten up.  Hard to explain but you'll see when you do it. You might not want to add in extra days ie cardio! is what i'm getting at

---

I'd suggest keeping the volume phase (first 3 weeks) pretty much focused on squats alone. You can do jumps 1x a week to maintain. And easy cardio say 1x a week through the whole 6 weeks. In the last 3 weeks as you come down in squat volume and up in intensity, i'd focus more on jumping to peak your athleticism as you reap your strength gains. But you'll figure out what works for you as you go along. Excited to see how you go.

12 January 2015

Bodyweight@session : ~85kg , wow, i am still slim afterall.
Soreness : insane leg soreness, pain even walking. Impossible to stand up or sit without hands assistance. Also sore chest, shoulders , lats, abs.
Injuries/aches : none

RSR based routine
Week #1 , Day #1

Edit: Forgot to log this:
HANG POWER SNATCH:
3@20kg
3@30kg
3@40kg
-Nice for not having done those in , what, 3 years? Form @40kg was a bit off but still ok.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
2@90kg, half squat
-LOL, mega fail. I can't understand what i was thinking going for an RSR workout when even walking hurted.
I supposed that a good warmup would temporarily make the soreness go. So wrong, workout was a torture.
I went full for the first set and hamstrings started cramping. So i decided to continue with halves.
For the rest of the sets I was going at a depth between half and parallel and the feeling was not discomfort, it was clear deep and intense pain.
I don't know if working out with such soreness just makes the workout hard/useless or it is dangerous. If the latter is true, then i am a dick, but i couldn't think clear, i just wanted to squat!

BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg
-90 sec breaks. New to this style so started light. Rather too easy.

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
5@BW
-Weak. This dead hang thing is a 'true' exercise and i want to stick with it and improve, but I can't get volume in.
Thinking of switching the 2nd day ( chinups ) to some rowing exercise. Until i am strong enough for 8+ reps at each set at dead hang pullups.

STANDING CALF RAISE MACHINE:
25@50kg
20@50kg
20@50kg
-Last time i was at 20-18-16@80kg but want to take it easy. Goal is 3x30 but for now I stopped when it started getting hard at each set.