Learning things the hard way

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tough old man
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Re: Learning things the hard way

Post by tough old man » Wed Jan 11, 2012 3:06 pm

Cool! is it a foreign language film? =D>
Seriously let us know where its available.
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Re: Learning things the hard way

Post by Chessman » Thu Jan 12, 2012 10:38 am

Seriously? Cool. But I suggest waiting for the next one. this one is only in Chinese -- both subtitles and language. It's mainly aimed at the domestic market in Taiwan. Then someone reminded me that it would be the first in Chinese, period, and there are only 1.2 billion Chinese speakers and all of a sudden I got nervous. Didn't think of that. LOL.

The next one will be very interesting. It will be a KB workout DVD with a ton of workouts on it in a "follow your own adventure" style of training. I'm eager to start filming it now that we've figured out the process with this one. The first one is the tough one.

today:
OHP 2x5x40kg
5x45kg
3x47.5
5x50
5x55
6x60kg
weighted pullups 12kg 3x5, 1x4, 1x3
weighted dips 12kg 5x10
24kg snatch 10l/r x5

Pullups have really slipped. Dips could have been heavier. Snatch was just right.
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Re: Learning things the hard way

Post by Chessman » Fri Jan 13, 2012 10:50 am

deadlift
5x62.5
5x75
3x90
5x97.5
5x112.5
6x125kg

Kb swing 36kg 5:00=112 new PR by 16
10x5 chins

walked 45:00
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Re: Learning things the hard way

Post by Chessman » Sat Jan 14, 2012 3:16 am

bench
5x50
5x60
3x70
5x77.5
5x87.5
6x97.5kg

100jumps/5 chins/10 pushups/15 body squats x10 used heavy rope today, didn't try to AMRAP this
45:00 walk

Day five of a low carb challenge. First weekend so that will be the test.
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Re: Learning things the hard way

Post by Chessman » Tue Jan 17, 2012 12:49 pm

squat
5x62.5
5x75
3x87.5
5x95
5x105
6x117.5kg

walked over two hours.

DVDs came today and are ready to ship. Sweet!
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Re: Learning things the hard way

Post by Chessman » Wed Jan 18, 2012 10:07 am

overhead press
2x20x40kg early in the day
5x45
5x50
3x55
3x57.5
6x65

weighted chins 16kg 4x5 feeling stronger on these.
OHP press again 10x45kg, 3x10x47.5kg
Kb snatch 24kg 10L/Rx5 these felt strong
jump rope 100x15
walked 45:00

Good volume today. Sold our first DVDs and scouted a new gym location that could be a game changer. Good day, overall.
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Re: Learning things the hard way

Post by Chessman » Sat Jan 21, 2012 12:10 pm

deadlift
5x65
5x75
3x90, 105, 120
5x135kg

36kg swing 5:00 121 new PR by 9 reps
squat 70kg 5x10
farmer walk 2x36kg 2x felt exhausted
walked 30:00

Looking to expand the gym and just found out the location we were looking at is actually about 25% smaller than we were told. Super pissed. could strangle the landlord. Need another bottle of wine.
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Re: Learning things the hard way

Post by Chessman » Sun Jan 22, 2012 9:12 am

bench
5x50, 60
3x70, 82.5, 92.5
6x102.5
weighted chins 16kg 5x5
mil. press 50 4x10, 1x5
kb row 32kg 12L/Rx4
leg raises 4x15
jump rope 5x100

Great workout. Found another place for the new gym that seems impossible. Maybe God closed a door and opened a massive window. Hope so.
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Re: Learning things the hard way

Post by Chessman » Wed Jan 25, 2012 9:54 am

5/3/1 deadlift
5×40, 60, 80kg
3×92.5
5×115
3×127.5
4×142.5

squats 80kg 2×10, 1×5
24kg KB swing 10/10 burpees x5

Felt really weak today. Lower back didn’t feel right and had no gas in the tank. Still happy with 5/3/1 and thought my deadlift today was okay given how I’m feeling.
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Re: Learning things the hard way

Post by Chessman » Thu Jan 26, 2012 9:59 am

overhead press (OHP)
2x5x45kg
3×45
5×55
3×60
5×67.5

weighted chins 17.5kg 5×5
weighted dips 20kg 5×10
KB snatch 24kg 10L/Rx5

67.5x5x.0333+67.5=78.73 projected max very close to a new PR for me

The weighted chins were the most I’ve ever done. I’ve never done over 16kg before, let alone a full 5×5 at over 16kg. So that’s a new PR.
Dips were not a new PR but I haven’t done that kind of volume at that weight in months so I’m quickly getting back what I lost when i was injured. I got injured in November and managed to keep most of my strength but my work capacity is just now starting to return.
The KB snatch knocked the wind out of me. Strange considering what I’ve done in the past but not strange considering everything else i did before that. Considering the PRs i set and the near PRs I set before the snatch, you’d expect me to be tired at that point and I was. I wanted to do Kb row and hanging leg raise afterward but that wasn’t in the mix today.
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Re: Learning things the hard way

Post by Chessman » Mon Jan 30, 2012 12:49 pm

I did squat today:

5×40, 60kg
3×80
5×95
3×117.5
7x130kg A new PR!
deadlift 80kg 5×10
walked 60:00

I didn’t feel like killing it conditioning wise today. I was really surprised by the squat. I tried to squat yesterday and I was stressed out and had no energy. 100kg felt like a ton. Today was looking much better and I went for it. My projected max is now 160kg — the highest it’s ever been. Funny how much a single day can make, isn’t it?
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Re: Learning things the hard way

Post by Chessman » Wed Feb 01, 2012 9:45 am

bench
5x50kg
5x60
3x70
5x87.5
3x97.5
6x110

chins/dips reverse ladder 10-1

My wife called at the end of my workout to tell me that we just got accepted to rent our new facility, which is 6x the size of our current one at an unbelievable price. And the landlord is even throwing in a second bathroom for free! It's like Christmas in February. :)
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Re: Learning things the hard way

Post by Beer Jew » Wed Feb 01, 2012 9:48 am

Congratulations!

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Re: Learning things the hard way

Post by Chessman » Wed Feb 01, 2012 11:16 am

Thank you!
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Re: Learning things the hard way

Post by Chessman » Tue Feb 07, 2012 10:09 am

2/03
squats 80kg 5x10

2/04
OHP 40kg 12-1 reverse ladder
chins 12, 11, 10, 9, 6, 5, 5, 5, 5
hanging knee raises 20, 15, 15, 10, 10
hanging leg raises 15

2/06
chins 10x6
hanging knee raises 3x15

2/07
OHP
2x5x40kg
3x45
5x50
5x57.5
8x62.5
weighted chins 20kg 4x5
superset OHP 45kg with chins: 10/10, 10/6, 10/6, 10/6
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Re: Learning things the hard way

Post by Chessman » Wed Feb 08, 2012 11:22 am

deadlift
5x40, 60, 80kg
100kg: 5, 10, 7, 8
110kg: 4, 3, 3, 3

farmer walk 2x36kg x10

v-ups 2x10 and then my abs cramped :)

Feel like doing Poliquin's version of the 10x10 again. I gained a ton of muscle last time I did it. 531 is great but the volume is starting to feel low while the weights are starting to get grindy.
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Re: Learning things the hard way

Post by Mickey O'neil » Wed Feb 08, 2012 12:13 pm

Dave, are you really a fan of CrossFit?

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Re: Learning things the hard way

Post by Chessman » Wed Feb 08, 2012 11:31 pm

Mickey O'neil wrote:Dave, are you really a fan of CrossFit?
Eh? Weird question. Well I have the level 1 cert and I see some things there that I like. But as you can see from my log, I don't believe in turning workouts into competitions. I take what's useful and discard the rest.
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Re: Learning things the hard way

Post by Mickey O'neil » Thu Feb 09, 2012 2:02 pm

Dave Chesser wrote:
Mickey O'neil wrote:Dave, are you really a fan of CrossFit?
Eh? Weird question. Well I have the level 1 cert and I see some things there that I like. But as you can see from my log, I don't believe in turning workouts into competitions. I take what's useful and discard the rest.
It just seemed like you have been posting some stuff about crossfit and made it seem like you were a fan. No worries. I feel the same way, take what's useful and discard the rest.

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Re: Learning things the hard way

Post by Chessman » Fri Feb 10, 2012 9:54 am

Yep, that's the way to do it.

Wow, today went great. Started the Juggernaut program with 531 as assistance. Liking the extra volume a lot. Regular 531 was feeling a little low in volume but I love the program and didn't want to stray radically from it. Looks like Juggernaut is an advanced version of 531 maybe. Not sure. But today was exactly what i wanted.

squat
warmup 5x50
3x70
5x10x80kg
deadlift
5x112.5
5x120
5x130kg
hanging bent leg raises: 15, 15, 12
36kg Kb swing 5x20

Forgot to do last squat set AMRAP but since it was my first day anyway, it was okay.
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Re: Learning things the hard way

Post by Alfred_E._Neuman » Fri Feb 10, 2012 10:27 am

Dave Chesser wrote: Feel like doing Poliquin's version of the 10x10 again. I gained a ton of muscle last time I did it. 531 is great but the volume is starting to feel low while the weights are starting to get grindy.
I agree that the volume on 531 seemed a little too low when I was following the program. I had a lot of success with the "Boring But Big" template where you follow the 531 lift with 5 sets of 10 with the same lift at a lighter weight. It got me the volume I needed to build muscle to keep the weights moving up. Of course that worked too well to keep doing it, so I switched it up and stalled.

I also think I'd like just a little more frequency than once a week with the main lifts. I'm going to play around with 531 again in a few months and see what I can come up with.
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Re: Learning things the hard way

Post by Chessman » Fri Feb 10, 2012 11:55 am

I think Juggernaut will get me what i want. Poliquin's 10x10 was great when i did it, but it wasn't something to do long term. Juggernaut gives the option of doing 531 as assistance, which gets me doing relatively heavy deadlifting and squatting 2x a week and that's something I've been wanting. 531 only had me doing those 1x each a week. Even doing BBB didn't really do it for me. It was boring, as described. I really like Chad Smith's work.



If you want to do the lifts more than once a week, you should check it out. It's like he knew 531 really well and improved it.
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Re: Learning things the hard way

Post by Alfred_E._Neuman » Fri Feb 10, 2012 12:53 pm

Thanks Dave. Once I've built a base of strength on Shaf's ladder program I'll take a serious look at the Juggernaut program. Any particular ebook I should get from the Juggernaut site, or can I find the program on the net?
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Re: Learning things the hard way

Post by Chessman » Sun Feb 12, 2012 4:07 am

Alfred_E._Neuman wrote:Thanks Dave. Once I've built a base of strength on Shaf's ladder program I'll take a serious look at the Juggernaut program. Any particular ebook I should get from the Juggernaut site, or can I find the program on the net?
Honestly the e-book lays out the program but his article in Muscle and Fitness March 2011 does an even better job. The ebook is pretty confusing because it gives the principles but not a lot of actual examples, unlike Wendler's 2nd edition 531. I guess they dumbed it down for M&F but that actually made it clearer. And surprisingly they gave away the whole program in the article except the conditioning and jump training. I would go to the library for the article. Get the ebook if you want more.

today:
OHP 5x10x40kg
bench 5x87.5, 92.5, 97.5kg
20kg chins 5x5
dips: 25, 17, 12
alternated with
chins: 3x8

Felt very pumped after this! Got everything done in 40:00.

Questions:
1. 10s wave feels weird doing primary movement 5x10 at 50% when doing secondary movement 531. It was OHP day and I benched more in the second exercise exertion wise than in the OHP. Feels really strange. I used OHP as a warmup, I guess. Might switch that next time.

2. Do AMRAP on last JM set as prescribed even if doing 531 after that? I think doing that last set AMRAP then 531 will be too much.

Still felt very good today. Like the bodyweight stuff at the end.
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Re: Learning things the hard way

Post by Chessman » Mon Feb 13, 2012 2:28 pm

What a lousy day.

deadlift
5x10x90kg
squat
5x100, 107.5, 122.5
knee raises
4x15
walked 30:00

Spent all day designing my own power rack. LOL. I had no idea what I was doing. We're getting the Elite FTS collegiate rack x5 if you can believe that. I'm negotiating the options now and if it works out, I'll get them. But I spent all day trying to get the measurements right and pulling my hair out hoping I don't get this wrong. If I get this wrong we could have five power racks that we can't use. If I get it right, we'll have 5 dream racks. What a day. tip: Costco margarita is very good. :)
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