Caged tiger progresses like a turtle

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Dec 18, 2013 12:54 am

Shafpocalypse Now wrote:So. Progress even better than expected at this point. Solid work.
Thank you Shaf!

-Stan

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Dec 18, 2013 12:59 am

17 Dec 2013

RR: 8,7,5,5,5

Press: 130 / five sets of three

Squat: 210 / five sets of three

Notes:

Sustain RR.

After last week's failure to get 130 I really had to get mentally with it today. Yes I am the guy talking to the bar. I felt like Dragline yelling at Cool Hand "Now come on Luke! Get mad at them damn eggs!" I am still having trouble figuring out what my lower body needs to be doing during the press. If it is too tight that doesn't work and if it is too loose my body wants to add some leg drive. I need to work this more. Today my lower body was a bit loose and I found my knees rocking forward when I pressed. I have no idea. Time under bar is the cure I suspect. Starting weight for press in the next volume cycle should be 125.

Squat was challenging and smooth until the last rep whereas I lost my balance a bit coming up and took two steps to the right. I still finished the rep. Starting weight for the squat in the next volume cycle should be 190.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Dec 19, 2013 12:31 am

18 Dec 2013

Bench: 190 for five sets of three repetitions.

BB Row: 175 for five sets of three repetitions.

Notes: Bench went well. I found that if I inhaled, held, lowered, then exhaled as I pushed up life was easier. For the next volume cycle bench should begin at 180lbs.

I need to take a wider grip on the BB row. I need to focus on feet, hands, take slack, pull. ROM was a lot better today. For the next volume cycle BB row should begin at 165lbs.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Dec 19, 2013 12:37 am

The next volume cycle begins on Monday, 30 December. I may do something between now and then but not too much.

The next volume cycle will begin by executing five 1-2-3 ladders for a total of 30 repetitions as follows:

RR -- 8,7,5,5,5

DL -- 270

BB Row -- 165

Press -- 125

Squat -- 190

Bench -- 180

User avatar
Shafpocalypse Now
Lifetime IGer
Posts: 21137
Joined: Fri Feb 04, 2005 11:26 pm

Re: Caged tiger progresses like a turtle

Post by Shafpocalypse Now » Fri Dec 20, 2013 2:54 am

Let me get this right:

You went to a Strongfirst barbell seminar. You worked up to a 235 deadlift.

You then trained hard for about 6 weeks, and now you are doing 295x3, x5 sets.

That is great progress.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Dec 20, 2013 9:56 am

Shafpocalypse Now wrote:Let me get this right:

You went to a Strongfirst barbell seminar. You worked up to a 235 deadlift.

You then trained hard for about 6 weeks, and now you are doing 295x3, x5 sets.

That is great progress.
Pretty much!

I did 225 at the Strong First Barbell Course after not deadlifting at all for 18 months -- kettlebell WTH effect I suspect.

I too am surprised at the progress but then again I use ShafScience (TM) (C) vice Broscience so I guess this was bound to happen.

=D>

-Stan

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Dec 30, 2013 11:53 pm

30 Dec 2013

Volume cycle begins.

RR: 8,7,5,5,5

DL: 270 -- 123x5

Notes: The last two pull-up sets felt weak, grindy, and the ROM was not as good as I would have liked.

I did a DL warm-up set of 225 that flew off the ground like it was nothing. I literally LOL'd I was so surprised. Volume reps at 270 were crisp, clean, and felt good. Add 15lbs to DL for next week. I found that the following breathing routine works well for the DL -- grab bar, exhale big, pause one second, inhale big, hold breath, remove slack from bar / get in wedge, "power breathe" tss-tss-tss while executing the reps. Today felt really good.

DPR
Top
Posts: 1344
Joined: Sun Dec 21, 2008 12:08 am

Re: Caged tiger progresses like a turtle

Post by DPR » Tue Dec 31, 2013 4:38 pm

Your training is looking really good. It'll be fun to watch your progress.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Dec 31, 2013 5:26 pm

DPR wrote:Your training is looking really good. It'll be fun to watch your progress.
Thank you DPR!

I am learning a lot as I go.

-Stan

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Dec 31, 2013 5:32 pm

31 Dec 2013

Press: 125lbs for five ladders of 1-2-3

BB Row: 165lbs for five ladders of 1-2-3

Notes: Since my last intensity cycle ended with the press at 130lbs I thought I might be biting off more than I can chew with dropping only five pounds getting back into volume but this is where Shaf's Ladders and fatigue management really shine. Doing 125lbs for five ladders of 1-2-3 was easier than doing 130lbs for five sets of three repetitions a week and a half ago. Interesting! Add 5lbs.

The best grip for me on the BB row is two fingers wider than my feet which are shoulder width apart. Add 10lbs.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jan 03, 2014 12:45 am

02 Jan 2014

RR: 8,7,5,5,5

Squat: 190lbs for five ladders of 1-2-3

Notes: RR felt strong and clean. Advance to next step.

Squat went well overall. Once I concentrated on breathing in, holding it, squatting, then power breathing (tss-tss-tss) while coming out of the hole things went really smoothly.

When I attend the Strong First Barbell Course my lack of flexibility in shoulders and wrists made squatting really painful even doing high bar. Over time I have loosed up immensely and today was able to low-bar squat with no issues -- which is a big victory for me.

I may have to start getting up 15 minutes earlier as I was monopolizing the squat rack a bit today -- I think for 30 minutes. No issues with other gym goers until I was done when I realized a guy had been hovering and for some reason never asked me how many more sets I had. My ass is sore as I type this so I am having two scoops of protein in milk before going to bed. Add 15lbs.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jan 03, 2014 2:39 pm

03 Jan 2014

Bench: 180lbs for five ladders of 1-2-3.

BB Row: 165lbs for five ladders of 1-2-3.

Notes: Bench felt good. Add 10lbs.

My right wrist has been bothering me for the last week or so. I don't what I did or how I did it. It causes noticeable discomfort on the BB row. Today I switched to an underhand grip as an experiment and the discomfort disappeared. Interesting. I don't know what is effected positively or negatively by using an underhand versus overhand grip on the BB row. I shall do research. Add 15lbs to BB row.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jan 03, 2014 2:41 pm

Weights for next week's volume cycle.

RR: 9,7,6,5,5

DL: 285lbs

Press: 130lbs

Row: 180lbs

Squat: 205lbs

Bench: 190lbs

Hanglow Joe
Staff Sergeant
Posts: 469
Joined: Wed Nov 06, 2013 4:12 pm
Location: North of Vag
Contact:

Re: Caged tiger progresses like a turtle

Post by Hanglow Joe » Fri Jan 03, 2014 7:00 pm

Great work Stan!

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jan 03, 2014 7:14 pm

BFly wrote:Great work Stan!
Thank you!

-Stan

User avatar
Shafpocalypse Now
Lifetime IGer
Posts: 21137
Joined: Fri Feb 04, 2005 11:26 pm

Re: Caged tiger progresses like a turtle

Post by Shafpocalypse Now » Mon Jan 06, 2014 9:32 pm

Yes. Great work for the first cycle.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Jan 06, 2014 11:43 pm

Shafpocalypse Now wrote:Yes. Great work for the first cycle.
Thank you Shaf!

I couldn't have done it without your knowledge and experience.

-Stan

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Jan 06, 2014 11:46 pm

Modified schedule this week due to childcare commitments.

This is week two of a three week volume cycle.

06 Jan 2014

RR: 9,7,6,5,5

DL: 285lbs for five ladders of 1-2-3

BB Row: 180lbs for five ladders of 1-2-3

Notes: RR pull-ups felt great. If I can replicate this again on Thursday I will move up next week.

Deadlift felt great. Add 15lbs.

Row felt okay. I really need to focus on my position first and the movement second. If I break my position the ROM goes all to hell. Additionally, the underhand grip is what works best for me on this movement. The strength gain differences between overhand and underhand are negligible so I will stick with underhand as there is less discomfort with my right wrist. Add 5lbs.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Jan 06, 2014 11:50 pm

I noted the following based upon last week's squat session.

Soreness began the evening after, a Thursday.

Soreness hit its peak Saturday morning and subsided by Sunday afternoon.

This entire time I was hungry as hell. It seemed as if I couldn't eat enough.

I planned to add 15lbs to the next squat session based upon how I felt at the end of last week's session and NOT based upon soreness.

I also understand per Shaf that a second squat session may help alleviate some soreness. I don't think I have the time for that but I may try out some goblet squats with the kettlebell on Saturday morning and see if that helps.

User avatar
Alfred_E._Neuman
Sgt. Major
Posts: 4763
Joined: Fri Sep 05, 2008 11:13 am
Location: The Usual Gang of Idiots

Re: Caged tiger progresses like a turtle

Post by Alfred_E._Neuman » Tue Jan 07, 2014 2:10 am

Pushing a sled, rowing, and riding a bike have all been good for me for getting rid of leg soreness a day or so after a squat session. I think it's the higher volume at light resistance forcing some blood flow without beating you up any more. Ad in some foam rolling and stretching/mobility and I can usually get rid of the DOMS, or at least get it to a manageable level.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Jan 07, 2014 11:05 am

Alfred_E._Neuman wrote:Pushing a sled, rowing, and riding a bike have all been good for me for getting rid of leg soreness a day or so after a squat session. I think it's the higher volume at light resistance forcing some blood flow without beating you up any more. Ad in some foam rolling and stretching/mobility and I can usually get rid of the DOMS, or at least get it to a manageable level.
Thank you!

I had been thinking about the stationary bike the day after -- based upon your advice I will give this a try first.

-Stan

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Jan 09, 2014 12:07 am

8 Jan 2014

RR: 9,7,6,5,5

Press: 130lbs for five sets of 1-2-3 ladders

BB Row: 180lbs for five sets of 1-2-3 ladders

Notes: Advance on RR. Add 5lbs on press. Add 10lbs on row. Breathing correctly is a big deal -- especially on the press.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jan 10, 2014 12:42 am

9 Jan 2014

Bench: 190lbs for five ladders of 1-2-3

Squat: 205lbs for five ladders of 1-2-3

Notes:

Add 10lbs to bench.

Lots of self-talk was involved as I begin to grind quite a bit on the set of three on the fourth ladder. Add 10lbs.

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jan 10, 2014 12:43 am

Next week begins week three of three on this volume cycle.

RR: 10,7,6,6,5

DL: 300lbs

Press: 135lbs

Row: 190lbs

Squat: 215lbs

Bench: 200lbs

User avatar
Shafpocalypse Now
Lifetime IGer
Posts: 21137
Joined: Fri Feb 04, 2005 11:26 pm

Re: Caged tiger progresses like a turtle

Post by Shafpocalypse Now » Fri Jan 10, 2014 6:20 pm

The Bench/Row ratio is good. Very balanced.

Everything seems like it's coming along...except the bench, how grindy is it?

Post Reply