Caged tiger progresses like a turtle

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Apr 12, 2014 11:27 pm

10 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press: 45x3, 95x3, 123 for five ladders of 1-2-3

Yates Row: 45x3, 95x3, 125 for five ladders of 1-2-3

Notes: Superset pull-up with press. RPE on press 8.5. RPE on row 6. Bar speed was slow today. I am still worn out from travel / family funeral etc. Next week I will begin adding sets of pull-ups with an eventual goal of supersetting pull-up ladders with all ladders for a total of 60 reps per workout.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Apr 12, 2014 11:28 pm

12 April 2014

Run for 30 minutes with a heartrate zone of 147-159.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Apr 15, 2014 11:14 pm

14 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press: 45x3, 95x3, 124.5 for five ladders of 1-2-3

Row: 45x3, 95x3, 126.5 for five ladders of 1-2-3

Notes: Today I began supersetting pull-ups for all exercises which doubles my weekly pull-up total to 180 (60x3 days) with no issues.

I was tired as hell when I woke up this morning but my workout felt amazing. RPE for press was 8 and for Yates Row was 6. I felt like a pressing machine this morning.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Apr 15, 2014 11:16 pm

15 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Squat: 135x3, 185x3, 197.5 for five ladders of 1-2-3

DL: 135x3, 225x3, 290 for five ladders of 1-2-3

Notes: Superset pull-ups after all ladder sets. On the third set of three pull-ups during my DL ladders I began to lose strength and could only get my chin above the bar vice adam's apple. No big deal.

Squat RPE was 8. Squat felt GREAT. Ass to grass every single rep with no issues or sticking. DL RPE was 8.5. DL bar speed felt slow.

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Re: Caged tiger progresses like a turtle

Post by syaigh » Wed Apr 16, 2014 12:22 am

I did that for a while with squats or deadlifts, works awesome and feels great. :)
Miss Piggy wrote:Never eat more than you can lift.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Apr 16, 2014 1:12 am

syaigh wrote:I did that for a while with squats or deadlifts, works awesome and feels great. :)
Super sets?

Or something else?

I missed the connection.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Apr 16, 2014 10:58 pm

Knock knock.

Who's there?

DOMS!

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Apr 17, 2014 10:56 pm

16 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press: 45x3, 95x3, 124.5 for five ladders of 1-2-3

Yates Row: 45x3, 95x3, 126.5 for five ladders of 1-2-3

Notes: Superset pull-up ladders after all other ladders. Press RPE 8.5 and Yates Row RPE 6.

I am liking the additional pull-ups a lot.

I am really getting into a groove with the ladders and fractional plates. Life is good. My shoulder is feeling great. At the end of next week I will assess to see if I am ready for a two week intensity phase.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Apr 19, 2014 2:32 pm

19 April 2014

Run for 45 minutes.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Apr 23, 2014 11:03 pm

22 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press: 45x3, 95x3, 126 for five ladders of 1-2-3.

Yates Row: 45x3, 95x3, 128 for five ladders of 1-2-3.

Notes: Superset pull-up ladders with all other ladders.

Press RPE 8.

Row RPE 6.

Next week it is time for a two week intensity phase. I am confident I am healed enough for it shoulder-wise and it's time to see where lots of weeks of volume have gotten me.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Apr 23, 2014 11:05 pm

23 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Squat: 135x3, 185x3, 200 for five ladders of 1-2-3.

DL: 135x3, 225x3, 292.5 for five ladders of 1-2-3.

Notes: Superset pull-up ladders with all other ladders. I was able to complete all the pull-ups with the Adam's Apple above the bar which is a first since I doubled the number of pull-ups in a session from 30 to 60.

Squat RPE 8.5.

DL RPE 8. DL felt great.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Apr 26, 2014 12:18 pm

25 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press: 45x3, 95x3, 126 for five ladders of 1-2-3.

Yates Row: 45x3, 95x3, 128 for five ladders of 1-2-3.

Notes: Superset pull-up ladders with all other ladders. Adam's Apple above the bar for all pull-ups is now standard.

Press RPE 8.5

Row RPE 6.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Apr 26, 2014 12:27 pm

Since my shoulder injury I have been only doing volume cycles using fractional plates and RPEs to ensure appropriate advancement / intensity. I feel that I am at a point where my shoulder is ready to get back into some intensity work. I realized today that I have been doing volume for eight weeks. Yikes.

Based upon what I learned at the RTS seminar I am going to attempt this over the next two weeks:

New weekly template for Intensity Cycles will be:

Day 1:

Press

Day 2:

Squat

Day 3:

Run for 30 minutes

Day 4:

DL

Intensity Cycle for two weeks will be sets of three working up to a top set of three at an RPE of 9-10 then dropping the weight by 8% and doing sets of three until I reach the same RPE.

My last bests during an intensity cycle for three repetitions was 340lbs for DL, 245lbs for squat, and 150lbs for overhead press. I hope to meet / possibly exceed these over the next two weeks but this time around quality of execution will be the focus vice sloppily moving the weight around as I was before. The overhead press was especially nasty.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Apr 26, 2014 2:16 pm

26 April 2014

Run for 60 minutes.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Apr 27, 2014 12:37 pm

Kind of fitness related...

My daughter is tearing it up on her balance bike and I am realizing that I need a bike to keep up with her vice running.

Additionally, in another year or so I will be able to begin commuting to work via bicycle if I so choose.

Rant -- I haven't owned a bike in about 20 years and oh my gosh they are friggin expensive! Shocked.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Apr 29, 2014 9:01 pm

29 April 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press:

45x3, 95x3, 125x3, 155x3 (FAIL), 145x3, 150.5x3 (FAIL) -- the 145x3 was an RPE of 9.

I then dropped 8% back to 133 and did 133x3, 133x3, 133x2 (MISSED REP) and called it a day.

Notes:

Today is the first intensity session in eight weeks. For the last eight weeks I have been focusing on volume to both build a better base in form and strength but to also rehab my shoulder.

My previous best in the press was 150x3 but the form on that was absolutely horrible. It was less than a push press but nowhere near a strict press. Today, though I did not tie or exceed my previous best it was clearly a victory in the form department as my lower body was tight thus isolating my upper body.

Eight weeks of volume is a bit much but still good in the context of rehabbing an injured shoulder. I shall pontificate the volume / intensity mix more over the next two weeks.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu May 01, 2014 11:19 pm

01 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Squat: 45x3; 95x3; 145x3; 195x3; 225x3; 245x3

Drop 8% to 225lbs -- 225x3

Notes:

245lbs for three repetitions ass to grass was a new PR by 5 pounds and the RPE was 10.

After I did the fatigue percent drop I did one set of 225 for three repetitions and approached the bar to do a second set. I unracked the bar and knew it was going to staple me to the floor. I re-racked and called it a day. RPE of 9.

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Re: Caged tiger progresses like a turtle

Post by The Ginger Beard Man » Fri May 02, 2014 3:28 am

I like what you're doing here. I should be checking your log more often.
Re: the bike. I just spent $500+ on a Globe Work1 commuter bike. Helmet, lights, lock etc and I was over $700. I,don't commute, but it was worth it.
There is a whole thread about bikes on the FSF.
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Jezzy Bell wrote:Use a fucking barbell, pansy.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 02, 2014 11:00 am

The Ginger Beard Man wrote:I like what you're doing here. I should be checking your log more often.
Thanks!
The Ginger Beard Man wrote: Re: the bike. I just spent $500+ on a Globe Work1 commuter bike. Helmet, lights, lock etc and I was over $700. I,don't commute, but it was worth it. There is a whole thread about bikes on the FSF.
I found a local non-profit that refurbishes and sells used bikes. I went to them, placed my order, and when they get one that meets my requirements they will contact me. I would rather give them my money than one of the Cyborgs that works at the local bike shop.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 02, 2014 11:05 am

02 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

DL: 135x3; 225x3; 315x3; 365x3 (RPE 10 on last set)

Fatigue Drop 8%: 335x3; 335x3 (RPE 10 on last set)

Notes:

My last DL PR was 340.

Today is a 25lb increase which is a pretty cool after eight weeks of Shaf's Ladders (tm) (c) and Meatplow Microloading (tm) (c).

#newbygains

At 365lbs I need to start paying more attention to my grip and may need some chalk in the next few months.

"It's volume, not intensity, that works for the drug free, genetically average, or those who are at the end of their rope." -- Shaf

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Re: Caged tiger progresses like a turtle

Post by syaigh » Fri May 02, 2014 11:09 am

Nice job!
Miss Piggy wrote:Never eat more than you can lift.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 02, 2014 11:11 am

syaigh wrote:Nice job!
Thank you!

-Stan

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Re: Caged tiger progresses like a turtle

Post by The Ginger Beard Man » Sat May 03, 2014 8:29 pm

Nice work on the PR.
When I was at NYSC I had to pull without chalk. I've pulled 395 that way, but I'd rather not. Chalk is good.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun May 04, 2014 11:49 am

The Ginger Beard Man wrote:Nice work on the PR.
When I was at NYSC I had to pull without chalk. I've pulled 395 that way, but I'd rather not. Chalk is good.
Thank you!

I am going to push it until chalk becomes a go / no-go criteria then push chalk until straps become a go / no-go criteria.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun May 04, 2014 12:06 pm

Random Thoughts...

1. Due to childcare commitments last week my schedule looked more like Lift / Rest / Lift / Rest / Lift / Rest / Rest vice my normal Lift / Lift / Lift / Rest / Rest / Rest / Rest. The alternating rest periods seemed to work better as I felt more recovered when beginning the next session. The only possible friction point is that I like the Lift / Lift / Lift schedule because I get up at 4:20am and it is usually easier to do that three days in a row then sleep in four vice alternating.

2. Since I had to drop back the bent over row due to it annoying my shoulder I am now doing so little weight on it as compared to before that I don't think it is the most bang for the buck. I think I am going to drop it in favor of a second weekly session with a main lift. Over at Power and Bulk Paul Carter posted this circa 2011:

http://powerandbulk.c8.ixwebhosting.com ... ight=micro

I personally think the template of squatting and pulling twice one week and then once the week next is about perfect. You get the same on pressing. Twice one week and once the next. Once a week for pressing can work, but it's not always the best choice. If my elbow allowed it, I would press heavy twice a week, but I can barely press heavy once every other week (although that seems to be improving with the new bed).

So my personal fave is...

m - squat dead - squat priority

w - bench

f - squat dead - dead priority

m - press (overhead or incline)

w - squat dead - squat priority

f - bench

repeat

Thus over two weeks, you squat and pull 3 times and press heavy 3 times.

I personally found this to be money and will get back to it once the injuries clear up.
In a separate thread here Blaidd Drwg spoke to the following circa 2011:

http://irongarmx.net/phpBB2/viewtopic.p ... 1bab68b92c

FYI...most assistance movements are ghey. GM's and Rows are some of the least ghey. Before doing an assistance movement other than a variations of the main lift (RDLS, board presses, pause squats) ask yourself why the fuck am i doing this? here are some sample questions:

"Am I so crippled that i can't lift right?"

"Am i too tired to take weight off the bar and drill it correctly?"

"Am i so special such that I can't learn the lift by just practicing the god damn lift?"

"Am i rehabbing an injury?"

"Will this give me a huge neck or big guns?"

"do i or my lifting partners have a track record of using this movement to add pounds to the core lifts?"

if the answer is no...don't do it, just squat more.
Based upon all of the above for my next volume session I am likely to drop the row in favor of an alternating extra deadlift / squat session. The end result would look something like this:

Week One:

Press / Squat

Deadlift

Press / Squat

Week Two:

Press / Deadlift

Squat

Press / Deadlift

Total for Both Weeks: (4) Press, (3) Pulls, (3) Squats

Now I just need to figure out the rest days -- straight or alternating...

Hmm...

-Stan

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