Monthly Archives: January 2013

A leaf from John Phung’s book

1/24/12

Squats

415×3

Bench

245×2

1/25/12

Deadlifts

435x2x2

Press

165×1

155×3

Back to my old Squat PR! The last rep wasn’t so deep and it was also the toughest since I didn’t get a good stretch reflex. Gotta use the “deep!” or “bounce it!” cues next time.

Going to up the volume and switch to 5 singles across next week for Bench. Forgot to do close-grip bench 😦

Deadlifts went well today. This was my old PR I set at my first meet. Pretty cool that I can now hit this weight for two doubles.

Decided to take a leaf from John Phung’s book. After deadlifts I’m going to work up to a heavy press single and then do one or two back-off sets.

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Double Double

1/17/12

Bench

240×3

Close-Grip Bench

205x3x3

1/18/12

Squat

410×3

1/19/12

Deadlifts

425x2x2

1/21/12

Squat

350x5x3

Bench

205x5x5

 

Still increasing the deadlift double-doubles. These were a bit harder than before but still progressing nicely. Next week will be a reps PR.

I have a bit of an abbreviated schedule this week since I’m going to LA for the weekend and working from home on Friday. Bench and Squat Volumes and Intensity are on the same day this week (maybe even deadlift, we’ll see) and will be the same next week since I’m taking off Monday. If all goes well I should hit my old Squat PR this thursday (415×3) and then it’s on to new PRs!

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My latest purchase: A car polisher

Wait a minute… this ain’t no car blog. Hear me out. After reading the All Things Gym article about using a car polisher as a self-myofasical release device I had to get one to try.

I’ve tried pretty much every myofascial release tool known to man. Foam rollers, lacrosse balls, the stick; I think they all have a place but they have there problems too. For me, foam rollers and lacrosse balls can be very effective at working out the nots but there’s really no way to vary the intensity. It’s all pain all the time. The stick does a better job at this but still requires the use of two hands. Enter the car polisher…

Photo

Black & Decker WP900 6-Inch Random Orbit Waxer/Polisher

I can understand if you’re incredulous but think of it as simply a high powered massage tool. The car polisher excels as a myofascial release tool in that it allows the user to vary the intensity. You can start out light by using it flat on your muscles as you would a car and then increase the pain by turning it on its side (the spinning section parallel to the muscle) and really grind the knots out by applying downwards pressure.

Photo 1

The Black and Decker polisher comes with the polisher and three pads.

The polisher also allows you to hit more spots with one hand that were difficult with other tools. It’s fairly easy to massage the pecs, biceps, and anterior shoulders even without a partner. You’ll still need help to hit your back and posterior shoulders (I’ve enlisted my beautiful girlfriend to help with those spots).

If you lift weights a car polisher should be in your toolkit, as crazy as that sounds.

UPDATE: For how-to videos check out the All Things Gym article

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Buffa

1/10/12

Bench

235×3

Close-Grip Bench

200x3x3

1/11/12

Squat

405×3

1/12/12

Deadlifts

415x2x2

First regular week of training after the layoff. My theory that the ascending volume I used to do the first normal week was keeping me from hitting a heavy triple at the end of that week seems to be correct. Friday’s Squats were hard but not impossible.

Added in Close-Grip bench after intensity bench to see if it helps drive my bench up. I’d also like some bigger tris.

I’m really liking 2x2s for deadlifts. I think it’s a pretty sustainable amount of volume and I’m gonna ride this train as far as it’ll go.

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Benchin’

1/7/12

Bench

200x5x5

Pendlay Rows

155x5x3

1/8/12

Squat

350x5x3

Switched back to 5×5 for Bench and Press because I want big tits. Also going to be throwing in Close Grip Bench on Intensity days to see if that makes my triceps stronger.

Volume squats sucked ass. I’m surprisingly not sore the day after but maybe it’s delayed by a day

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Back to heavy

1/5/12

Squats

385×1

Bench Press

230×1

Deadlifts

405x2x2

Last day of ramp-up. Next week will follow a normal TM Split Template, however I usually take out most lower-body assistance exercises the first week back to give my body some time to adapt to the volume again.

Squat wasn’t super deep since my hamstrings were really tight. On Deads I focused on really packing the lats as per Mike Tuscherer’s suggestion and I definitely felt like the bar stayed closer to me the whole time. I didn’t film these since my camera’s battery died. Did a second double because I felt like the extra volume can’t hurt. Probably could have managed another double.

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Neti-Pot

Hadn’t trained in close to a month due to a cold then lingering sinus infection plus holiday travel. If you haven’t used a neti-pot I highly recommend you get one. It kicks the shit out of sinus infections.

Ramping back up to heavy weights and heavy volume. The way I do it is based on the 70’s Big recommendation of doing a Light-medium-heavy week to get the body acclimated. I like to hit more volume the first day back to get the blood flowing. Makes for bad DOMS though. One thing I’m thinking of trying this time is instead of ascending volume on the first squat volume day I’ll just try and do the normal volume. Probably will suck bad. I haven’t had good luck with ascending volume and being able to hit a heavy triple the next intensity day. My thought is that the lack of volume is the issue but maybe it’s just because I’m not acclimated to the heavy weight yet. We’ll see come next week.

1/4/13 – Light + Volume

 

Squats

 

275x5x2

 

Bench Press

 

175x5x2

 

 

1/5/13 – Medium

 

Squats

 

330×3

 

Bench Press

 

205×3



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