Caged tiger progresses like a turtle

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon May 05, 2014 9:07 pm

05 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press: 45x3; 95x3; 95x3; 130x3; 150.5x3

Drop 8% to 138: 138x3; 138x3

Notes: 150.5x3 @ RPE 10 is an increase of 1/2lb for a PR but a big jump in quality. My legs were quivering but not providing any drive. The third repetition was so hard that I actually yelled uncontrollably as I pressed which is something that has never happened to me before.

The second set of 138x3 during the fatigue drop was at an RPE of 3.

I am thinking that five weeks volume, two weeks intensity, one week rehab is the sweet spot.

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Re: Caged tiger progresses like a turtle

Post by Blaidd Drwg » Wed May 07, 2014 12:40 am

stanley_white wrote:

In a separate thread here Blaidd Drwg spoke to the following circa 2011:

http://irongarmx.net/phpBB2/viewtopic.p ... w=previous

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.

I wrote a ton on that subject this last winter and I don't think I got any closer than that somewhat abrasive screed.

Main Lift>secondary versions>known useful variants>yoga and bodybuilding.


Good work on the PR too BTW..Cheers.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed May 07, 2014 11:43 pm

Blaidd Drwg wrote:
stanley_white wrote:

In a separate thread here Blaidd Drwg spoke to the following circa 2011:

http://irongarmx.net/phpBB2/viewtopic.p ... w=previous

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.

I wrote a ton on that subject this last winter and I don't think I got any closer than that somewhat abrasive screed.

Main Lift>secondary versions>known useful variants>yoga and bodybuilding.


Good work on the PR too BTW..Cheers.
Your abrasive screed is just what I need.

Thank you for the congratulations on the PR!

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed May 07, 2014 11:54 pm

07 May 2014 (weight in pounds)

5 minutes warmup on the rowing machine.

Squat (ass to grass): 45x3; 95x3; 145x3; 195x3; 225x3; 255x3 (planned -- executed 255x2, rack, rest ten seconds, 255x1 @ RPE 10)

Drop 8%: 235x3 @ RPE 10

Notes: While attempting 255x3 I got the first rep, barely got the second rep, doubt crept in, I racked the bar, and within ten seconds regained my confidence, unracked the bar, and got the third repetition. The single set of 235 after the 8% fatigue drop was a killer. 255 would have been a PR if I had gotten all three repetitions. No biggie.

I learned A LOT today. First that I can do a lot more intensity if I aim for a single top set at an RPE of 10 then do an 8% fatigue drop as compared to doing the same weight across all sets. Second that I am stronger than I think and if doubt creeps in at most I need to rest with the bar on my back for a few seconds then execute vice re-rack.
Last edited by stanley_white on Thu May 08, 2014 12:55 am, edited 2 times in total.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu May 08, 2014 12:08 am

Random notes / blither to myself that I may turn into a blog post someday...

For the first three to four months I found three weeks volume ladders and three weeks intensity both using the same weight across the top to be good.

The three weeks volume should be executed at an RPE of 7 to 8.0. This is where you learn to get the basic movements down and slowly add weight to ensure that the nervous system (nearly instantaneous adaptation), muscular (3-4 day adaptation), and connective tissue (30-40 day adaptation) all occur as close to each other as possible.

The three weeks intensity should be executed at an RPE of 8 but no more than 9.0. This is where, as Shaf put it, you "Learn to strain." Learning to strain at an RPE of 8-9.0 is key because straining at an RPE of 9-10 is a totally different world.

Later on the three week volume ladders continue but at an RPE of 8.0 but no more than nine. The three week intensity cycle switches to working up to a top set at an RPE of 9-10 with a fatigue drop thrown in. The intensity cycle at 9-10 RPE is where you realize the base you built both volume wise and intensity wise earlier.

Blah blah etc notes to myself.

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Re: Caged tiger progresses like a turtle

Post by Shafpocalypse Now » Thu May 08, 2014 2:27 am

Drop 8%: 235x3 @ RPE 10
was that it? or was there more than one set?

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu May 08, 2014 10:04 am

Shafpocalypse Now wrote:
Drop 8%: 235x3 @ RPE 10
was that it? or was there more than one set?
The goal is to drop the weight based upon the percentage and then continue to perform sets of three until the intensity of the drop sets matches the intensity of the top set.

If the top set is truly an RPE of 10 the at most 1-2 drop sets end up being utilized.

In yesterday's case it was one drop set of three reps at 235.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 09, 2014 10:10 pm

09 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

DL: 135x3; 225x3; 315x3; 375x3 @ RPE of 10

Drop 8%: 345x3; 345x3 @ RPE of 10

Notes:

375 was another PR increasing from 10lbs the week before which was an increase of 20lbs from the previous intensity cycle. Total PR increase for this intensity cycle was 30lbs. 375x3 was grindy and jerky in the last rep but I got it. I used chalk today and it helped. Two weeks of intensity seems about right. Next week is deload / rehab -- which is nice.

After the rehab cycle I am going to start with six weeks volume, two weeks intensity, one week deload / rehab and see how it goes. The volume sessions will see the addition of a squat or DL day per week which I am excited about.

I love deadlift (said like Brick Tamland).

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun May 11, 2014 1:43 pm

11 May 2014

Run for 30 minutes.

Noted: Plodding and slow... Yuck.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 16, 2014 10:02 pm

REHAB / DELOAD WEEK

14 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Press: 45x5; 45x5; 95x5; 95x5; 95x5; 95x5; 95x5

Notes: Low RPE of 5-6 but necessary especially after two weeks of intensity.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 16, 2014 10:03 pm

REHAB / DELOAD WEEK

15 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Squat: 45x5; 95x5; 135x5; 135x5; 135x5; 135x5; 135x5

DL: 45x5; 95x5; 135x5; 135x5; 135x5; 135x5

Notes: Low RPE of 5-6 but necessary especially after two weeks of intensity.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 16, 2014 10:06 pm

The full logic of my next few cycles is detailed here:

http://sustainableevolution.wordpress.c ... rbell-3-0/

Below is the schedule.

I call it the CarterBlaiddDrwgShafTuchschererMeatPlowWanamaker Plan.

-Stan
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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun May 18, 2014 5:29 pm

18 May 2014

Run for 30 minutes.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon May 19, 2014 11:07 pm

19 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

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

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

Notes:

Superset pull-ups with all ladders.

Press RPE 8.5.

Squat RPE 8.

This was the best squat session I have ever had. I think I have finally gotten the timing necessary between the upper body and lower body or what I call the "folding" of the upper body and the "squatting" of the lower body -- previously one action has been slightly ahead or behind of the other which caused imbalances. Once the squatting session was done I discovered I forgot to put my squatting shoes on so maybe I don't need them anymore? Hmm... Regardless today I finally began to like squatting, which is a huge victory.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed May 21, 2014 11:13 pm

21 May 2014 (weight in pounds)

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

Notes:

My upper lats were sore from Monday's evolution.

Superset pull-up ladders.

DL RPE was 8.5.

After diverting from volume for three short weeks with two being intensity and one being rehab I am shocked at how quickly that effected my body. I am sore all over right now. It's not a big deal, just barely noticeable, but it is present, and is new to me in this form.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 23, 2014 1:49 pm

23 May 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

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

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

Notes:

Superset pull-ups with all ladders.

Press RPE 8.

Squat RPE 8.

Squat form is officially together and repeatable. I am pleased.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun May 25, 2014 1:32 pm

25 May 2014

Run for 30 minutes.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon May 26, 2014 11:04 pm

26 May 2014 (weight in pounds)

Five minutes warm-up on the rowing machine.

Press: 45x3; 95x3; 127.5 for five ladders of 1-2-3

DL: 135x3; 225x3; 275x3; 295 for five ladders of 1-2-3

Notes:

Superset pull-ups with all ladders. I lost the strength to put my Adam's Apple above the bar into the second DL ladder. I was still able to get my chin above the bar.

RPE for both press and DL was 8.5 due to shortened rest periods. Press form is really getting good. Locking my lower body is the key. My DL is stronger than my mind thinks it is. I still need to work on that.

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Re: Caged tiger progresses like a turtle

Post by Blaidd Drwg » Tue May 27, 2014 4:49 am

stanley_white wrote: Once the squatting session was done I discovered I forgot to put my squatting shoes on so maybe I don't need them anymore? Hmm... Regardless today I finally began to like squatting, which is a huge victory.
I have tried several times to change my stance to be able to ditch my squat shoes. You've inspired me to take another run at it.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed May 28, 2014 12:15 am

Blaidd Drwg wrote: I have tried several times to change my stance to be able to ditch my squat shoes. You've inspired me to take another run at it.
Glad to be of use!

I will watch your log to see how it goes.

-Stan

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Re: Caged tiger progresses like a turtle

Post by Shafpocalypse Now » Wed May 28, 2014 2:05 am

Funny, I'm considering moving to a OL shoe for squatting. I usually am in my old Chucks or my NB Minimus Trail 1.0s, which might be the best all around training shoe I've worn, but they don't make 'me anymore

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed May 28, 2014 11:54 pm

28 May 2014 (weight in pounds)

5 minutes on the rowing machine.

Squat: 135x3; 185x3; 202.5 for five ladders of 1-2-3

Notes:

Superset pull-ups.

Squat RPE was 8.5.

I am fairly confident I did an extra single and double as I lost count a couple of times.

Discovery today -- the key to not needing the raised heel is my back angle / arch. The key to maintaining the appropriate back angle / arch is where my eyes go, my head goes, and my back tends to follow. Today I found a spot on the wall and focused on it as I went down and up and everything was good in life.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri May 30, 2014 11:17 pm

30 May 2014 (weight in pounds)

5 minutes rowing machine warm-up.

Press: 45x3; 95x3; 127.5 for five ladders of 1-2-3.

DL: 135x3; 225x3; 275x3; 295 for five ladders of 1-2-3.

Notes:

Superset pull-ups with all ladders.

RPE for both Press and DL was 8.5 due to shortened rest periods.

For DL I need to work on getting the bar closer to my shins.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Jun 02, 2014 11:21 pm

02 June 2014 (weight in pounds)

Press: 45x3; 95x3; 129 for five ladders of 1-2-3

Squat: 135x3; 185x3; 205 for five ladders of 1-2-3

Notes:

Superset pull-up ladders with all.

We discussed in this thread the idea of switching to a strict military style foot positioning for the press.

viewtopic.php?f=2&t=226513&p=792874#p792874

Today I tried it. With my heels together and feet at a 45 degree angle I executed. Part way into the third ladder I got everything dialed in. For me this way felt more stable, restricted how much I can lean back (which is a good thing as I don't want to do the standing incline bench press), and really isolated my upper body from my lower thus making my shoulders work more. My upper body was working harder during execution and literally staying tensed for 1-2 seconds after I would re-rack the bar. It was pretty cool. Having the feet at this angle really shows you where you error form-wise. An easy comparison for me is shooting. The mistakes you make at seven yards are so magnified at 50 yards that you probably will miss the target completely. RPE was 8.5. I am going to continue this movement this way.

RPE for squat was 8.5.

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Re: Caged tiger progresses like a turtle

Post by MeatPlow » Wed Jun 04, 2014 12:27 am

stanley_white wrote:02 June 2014 (weight in pounds)

Press: 45x3; 95x3; 129 for five ladders of 1-2-3

Squat: 135x3; 185x3; 205 for five ladders of 1-2-3

Notes:

Superset pull-up ladders with all.

We discussed in this thread the idea of switching to a strict military style foot positioning for the press.

viewtopic.php?f=2&t=226513&p=792874#p792874

Today I tried it. With my heels together and feet at a 45 degree angle I executed. Part way into the third ladder I got everything dialed in. For me this way felt more stable, restricted how much I can lean back (which is a good thing as I don't want to do the standing incline bench press), and really isolated my upper body from my lower thus making my shoulders work more. My upper body was working harder during execution and literally staying tensed for 1-2 seconds after I would re-rack the bar. It was pretty cool. Having the feet at this angle really shows you where you error form-wise. An easy comparison for me is shooting. The mistakes you make at seven yards are so magnified at 50 yards that you probably will miss the target completely. RPE was 8.5. I am going to continue this movement this way.

RPE for squat was 8.5.

Nice. finding what works for you and getting stronger slow and steadily. That's the name of the game.

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