Memoirs of a Tough Old Bastard: the Resurrection of MHL

[2nd_chance]

Squats (in power rack; using weight belt; no wraps)
bar x 10
-------- Pyramid: Anchor exercise
135 x 10
225 x 8
315 x 6
350 x 5
365 x 4
315 x 8
285 x 10
225 x 10

Those top sets in the middle are looking HEAVY!

Front squats (in power rack; using weight belt; no wraps)
-------- Pyramid
135 x 10
185 x 8
225 x 6
250 x 4
205 x 8
185 x 10

Very nice with these. How did the 250 feel?

[mharrislove]

Quads w/biceps + forearms

Using the power of the pyramid

warm up:

• standing DB presses, 1 x 15
• pull ups, 1 x 12
• standing DB curls, 1 x 10
• DB squats, 1 x 10
• DB SLDLs, 1 x 10
• leg extensions, 2 x 15
• hyperextensions/GHRs, 2 x 10

QUADS

Squats (in power rack; using weight belt; no wraps)
bar x 10
-------- Pyramid: Anchor exercise
135 x 10
225 x 8
315 x 6
350 x 5
365 x 4
315 x 8
285 x 10
225 x 10

The good news is that the low back held firm and the weight was under control at all times. The bad news is that my posterior chain is not up to the task at the top end of the progression. My patellar tendon was giving me subtle signs that I was pitching forward slightly and breaking at the knees too soon. During the descending sets, my knee felt much better as form reverted back to normal.

This just means that I need to focus the top end work at about a 10-15% lower load (and keep progressing reps at the 75% working loads) to regain my strength at the bottom of the lift. It's no big deal; it's just a matter of time under the bar - and having the discipline to not push reps with questionable form just to make the target weight.


Front squats (in power rack; using weight belt; no wraps)
-------- Pyramid
135 x 10
185 x 8
225 x 6
250 x 4
205 x 8
185 x 10

Narrow stance leg presses (using hip sled; stack weight)
310 x 15
310 x 17
310 x 20 --- seeing stars at this point...

Leg extensions (stack weight)
120 x 15
120 x 15
120 x 15 --- quads are on fire...







BICEPS/FOREARMS - JFT mode

Preloaded straight BB curls
65 x 10
85 x 10
105 x 8

Seated incline DB curls
42.5 x 8 (40s were taken)
35 x 10
30 x 10

Hammer curls
-------- Pyramid (as usual...)
30 x 8
40 x 8
50 x 6
40 x 8
30 x 10

Machine Preacher curls (stack weight)
100 x 10
100 x 10
85 x 10
85 x 10 --- rest-pause, rep 8

BB reverse wrist curls (kneeling over bench)
45 x 15
45 x 15
45 x 15

Standing behind the back BB wrist curls
135 x 15
185 x 12
205 x 10







Impressions:

Good session - although not quite as magical as the last quad session. I gained good info regarding the weak areas to work on regarding my return to real squats, hit decent weight targets, and logged in good productive reps, too - which is exactly what a pyramid scheme should do.

I'm happy with the bicep formula right now, so I didn't fix what remains unbroken. They weren't feeling super strong today, so I kept the Hammer curl weight in check. But a good pump was attained and the bicep tendons/elbow joints feel good, so mission accomplished.

Delts are up for tomorrow...





The WTF? Gym Moment of the Day:



I saw a trainer putting his client through the paces this morning by having him do unbalanced, unilateral, BB deadlifts.

The guy was holding a BB in one hand (much like what you would do if you were using the Smith bar to substitute for DB rows), and then he would squat down and come back up.

I mean, maybe this lift is legit. After all, I can see a strongman do a kettleball version of this movement. But, the first website I saw describing the lift referred to it as "Trainer's Secret Training Tip #881", so color me skeptical. And I highly doubt that the client left that training knowing how to actually do a standard deadlift.

Well, I won't even begin to speculate what the purpose of this movement could possibly be. All I will say is that the load being lifting is not the only thing that's unbalanced in this place...

[Brackneyc]

Great looking session, those front squats are huge. That WTF gym moment is funny. What are these trainers doing to people.

Looking forward to seeing what your training will look like once you are done with the off-season training.

Arms looking awesome.

[mharrislove]

Solid. Guns are looking huge.

Thanks, MP!

Glad the health is holding steady. Seems like smart training has taken the fore ground in most of the journals I follow.

Yes, Vox has mentioned the negative influence of journaling as far as number chasing goes. But there appears to be a flip slide to that scenario as more of us are talking about "listening to our body" and backing away from the bar if something's not quite right.

Good discipline. This is not the time to be pushing it unnecessarily and take yourself out of the gym for an extended time.

Yeah, exercising that discipline will be an ongoing battle. I seem to transform into a knucklehead the minute I strap on my wrist wraps.

Bicep is peaking very nicely, MHL.

Thank you...they're a work in progress, but progression beats regression any day of the week.

Just from the pic and description, I would guess for me the purpose would be to make pieces of my lower backbone shoot across the room...

That's the best analysis I've heard so far on that movement!

Those top sets in the middle are looking HEAVY!

Day-by-day, piece-by-piece, I'm getting back to normal.

Very nice with these. How did the 250 feel?

Actually, not too bad. The walkout could have been smoother, but it felt like a legit lift and not just a struggle from start to finish. Having said that, I'll go back down to a 75-80% working load over the next two weeks and consolidate gains.

Great looking session, those front squats are huge.

Thanks, Brack!

That WTF gym moment is funny. What are these trainers doing to people.

I had at least 3 WTF? candidates today; it just boggles the mind...

Looking forward to seeing what your training will look like once you are done with the off-season training.

Honestly, it won't be anything too exciting. Outside of me being less of a gym idiot, the training will look much the same. If anything, my journal is about to get a lot more dull: just a wall of stats with fewer pics.

All of the real work happens away from the gym: navigating the restaurant menu when out with the wife; the early and late cardio sessions; reviewing the macros and weighing food; etc.

Basically, the Memoir will go from kinda' like USAToday to the WSJ, but with less useful information.

Arms looking awesome.

My gunz still suck ass, but they have shown signs of life this month; mad gym science FTW!

[proud_polack]

Awesome session. Solid bicep shot as well, really distinguished peak.

[FlaIronMind]

Outstanding session my friend, as always. I love the standing behind back BB curls. Haven't done them in a while...think you inspired me to bring 'em back.

As for that WTF moment...mother of God, I see "trainers" putting "clients" through all manner of insane and inane claptrap nonsense all the time. A true never-ending source of amaze and wonderment.

Have an awesome weekend my brother.

[IronAvalanche]

The good news is that the low back held firm and the weight was under control at all times. The bad news is that my posterior chain is not up to the task at the top end of the progression. My patellar tendon was giving me subtle signs that I was pitching forward slightly and breaking at the knees too soon. During the descending sets, my knee felt much better as form reverted back to normal.

This just means that I need to focus the top end work at about a 10-15% lower load (and keep progressing reps at the 75% working loads) to regain my strength at the bottom of the lift. It's no big deal; it's just a matter of time under the bar - and having the discipline to not push reps with questionable form just to make the target weight.

It's info like this ^^^ that makes your journal so educational to read. Lots of learning to be had in here.

As for the WTF moment of the day, the only shock I had from it was that there was no bosu ball involved.

[Whatanejit]

Good to read the back is holding up MH

ONe handed deads? Interesting

Happy 4th weekend

[yakabebe]

Was wondering....seeing this...



In September and Oct...can I borrow your biceps...I do promise to give em back...

[2nd_chance]

Basically, the Memoir will go from kinda' like USAToday to the WSJ, but with less useful information.

Usefulness is in the eye of the beholder.

[rhino1964]

Nice peak on dem dere biceps, my friend.

[charlievanriper]

Killer pic on the bicep peak bro.

[mharrislove]

Awesome session. Solid bicep shot as well, really distinguished peak.

Thanks, man! (And good luck with the new lifting program.)

Outstanding session my friend, as always. I love the standing behind back BB curls. Haven't done them in a while...think you inspired me to bring 'em back.

Thanks, FIM...I'm sure that you will enjoy adding that lift to the mix.

As for that WTF moment...mother of God, I see "trainers" putting "clients" through all manner of insane and inane claptrap nonsense all the time. A true never-ending source of amaze and wonderment.

Have an awesome weekend my brother.

It's easy to fathom why forum members beyond you and me post their version of the WTF? moment; there is strong source material as far as the eye can see.

It's info like this ^^^ that makes your journal so educational to read. Lots of learning to be had in here.I

Thanks, IA. It's always good to know that others can potentially benefit from our insights garnered in the iron den.

As for the WTF moment of the day, the only shock I had from it was that there was no bosu ball involved.

I've got yo' bosu ball, bro...those WTF? moments just got bumped by the suitcase deadlift guy. It's safe to assume that someone is doing something on a bosu ball in my gym at all times.

Good to read the back is holding up MH

feelsgoodman.jpg

ONe handed deads? Interesting

You are not alone.

Was wondering....seeing this...

In September and Oct...can I borrow your biceps...I do promise to give em back...

Ha! No need to downgrade from your current championship model...you are already well armed for the battle ahead!

Usefulness is in the eye of the beholder.

That's true...but most beholders just scan for pictures and perhaps read a line or two for the lulz.

Nice peak on dem dere biceps, my friend.

Thanks, Rhino...those appendages may be showing some signs of life yet!

Killer pic on the bicep peak bro.

Thanks, Charlie; glad see you back online these days.

-------------------

New workout post on the way...

[mharrislove]

Delts w/calves

Using the power of the pyramid

warm up:

• standing DB presses, 1 x 15 --- midday workout, I had to claim my equipment quick!

DELTS/TRAPS

Seated DB presses (* = using Powerhooks)
------- Mayan Pyramid?: Anchor exercise
40 x 10
50 x 10
60 x 10* --- PH set up is OK
70 x 10* --- PH set up #1: need to shift bench position in order to handle the heavier DBs
70 x 8* --- PH set up #2: DBs and PHs are hitting Oly bar; revise set up
70 x 10* --- PH set up #3: Oly bar and PHs are now in front of me; too hard to unhook DBs
70 x 10 --- no PHs; position DBs the old fashioned way; this is the best set so far!
75 x 9 --- getting DBs in position is OK, but fatigue is setting in at this point; begin descent
60 x 15
50 x 30

After a long drawn out battle, I finally share Vox's view: PHs will not work for DB shoulder presses. I know that I mentioned before that setting them up in a military press station can work, and I've seen the company's vid of DB presses, but those set ups only work with moderate weight. Once I hit 70 lbs or higher, then my lifting trajectory/positioning and the position I need to hold in order to unhook the DBs becomes one and the same. Not a good thing.


Powerhook set up #1 - using Preacher bench
as a seated bench due to the ideal height



Unilateral upright DB rows
------- Pyramid
50 x 10
60 x 10
70 x 10
80 x 10
95 x 7 --- couldn't find 90s...
80 x 8
70 x 10
60 x 12

Seated DB laterals SS w/behind the neck overhead BB presses
30 x 12 / 105 x 12
30 x 12 / 105 x 12
30 x 12 / 105 x 12

Steering wheels
1 plate x 20
1 plate x 20

DB Shrugs
100 x 20
100 x 20
100 x 20


The "take that you lazy bastard!!!" Set

Incline DB flyes
30 x 10
40 x 10
50 x 10
60 x 10 --- drop sets
--> 50 x 6
---> 40 x 6
----> 30 x 6



Last candid gym shot of the off-season...




CALVES - n/a

Calves were cramping badly prior to the start of calf work. Not sure what's going on. I will review my diet notes. Nothing was unusual about the last calf workout. However, I may have been recruiting calves more than I was accustomed to during the last squatting session.

In any event, it was time to listen to my body's signals and just live to fight another day.



CARDIO

AM: treadmill, 30 min, steady state

PM: post workout; 5 min of heavy bag work - newbie style



Impressions: I did a sh!t load of DB pressing today (and not exactly by design). Even though the powerhooks were a source of consternation, the experience also caused me to log in some serious work. The reps that I did capture at the top of the progression (after all of those sets at 70 lbs) tells me that I am probably closing in on my previous DB pressing weight of 80 to 90 lbs.

However, given my current training needs and recent shoulder problems, I am no longer going to try to circumvent the "bottleneck" posed by the clearing and positioning the DBs. Rather, I will take on the mantle of the purists out there that suggest that one should not lift a load that cannot be positioned independently. Again, I do not think that this canard is true across the board - what I am saying is that this point of view is a conservative approach to DB work that may be appropriate for my shoulder training given the slow, ongoing, rehab process at work.

Regarding the skipped calf workout, I am peeved, but not overly concerned. I will watch the matter closely and take advantage of a day of rest tomorrow. It is probably just a recovery issue given some taxing leg work this week.

This post concludes the 2010 to 2011 off-season training period. Time to ready my mind and body for what comes next...



The WTF? Gym Moment of the Day:



Even at the mom-and-pop gym, idiots can be found if you wait around long enough. I was there for a rare midday training session, and it was downright crowded by their standards: 3 people. But keep in mind, a rabid supersetter easily counts as 3 or 4 patrons.

Anyway, one more guy comes in as I am preparing to leave. He has a Bluetooth cell phone thingy in his ear and he is talking as he walks through the door. He proceeds to put up his belongings and select an exercise station to use - without missing a beat during his conversation.

He then begins to do leg raises on the dip bars while he is conversing. If you have done hanging leg raises before, then you can only imagine the strain that was in his voice as he was scratching out a few reps. And what was the person on the other line thinking as this charade went on? I mean, it...uhm...had all the markings of a bathroom stall conversationalist, which, from the perspective of the listener, should only be tolerated during DEFCON 1 communications.

Mere nanoseconds would be the measurement unit of choice to describe just how short a phone call would last between me and this guy.

[righter]

Your quads look superb, MHL! Just lovely (no homo).

WTF: lololol

I've witnessed the same thing a few times--people with ear things chatting it up while bench pressing or whatever.

Was he wearing shades too?



Have a great Sunday.

And in for what comes next!!!

[bamazav]

I have to admit, that I have had similar questions about the power hooks, even at lighter weights ( much lighter). The set up for overheads is always odd and the motion to rerack, or hook in this case, is often very unnatural. I do not even try them for seated overheads any more for this very reason.

Great job in the gym. So the WTF guy was wearing a blue tooth and carrying his phone somehow while doing leg lifts? Quite amazing.

[ironwill2008]

.... get in quality work and keep the elbows happy. Finally, the bum shoulder was manageable on the rear delt work and the low back was quiet. All in all, a good day at the iron office.

Sounds like you're doing a better and better job of managing "problems."

The WTF? Gym Moment of the Day: :


Whoever it is: guys, I'm not your mom. Pick up your @#$%^&!

^^^^This.

This just means that I need to focus the top end work at about a 10-15% lower load (and keep progressing reps at the 75% working loads) to regain my strength at the bottom of the lift. It's no big deal; it's just a matter of time under the bar - and having the discipline to not push reps with questionable form just to make the target weight.

As above, problem management is the name of the game.

Now that I think about it, this isn't just a problem for O35ers. I do a lot of posting in many other forums on this site, mostly populated by 25-and-under trainees. They have more injury problem than the O35 crowd, from what I see on a day-to-day basis. Not really sure what my point is by mentioning this, other than it looks like a universal issue for everyone of all age groups who weight train.

The WTF? Gym Moment of the Day:
I saw a trainer putting his client through the paces this morning by having him do unbalanced, unilateral, BB deadlifts.

Suitcase Deads are okay for Strongman training, I guess, but I'd also "guess" that's not the actual goal of that trainee.

Gotta hand it to some of those PTs though; they can come up with some obscure stuff with which to "dazzle" the uninitiated.

Last candid gym shot of the off-season...

Your quads already have good separation; they'll look great by the time you hit the stage.

Calves were cramping badly prior to the start of calf work. Not sure what's going on. I will review my diet notes.

Potassium/Sodium deficiency? Can't imagine either, since both are readily available in common foods, but also don't know what else might be causing this, other than the overuse you mentioned.

- what I am saying is that this point of view is a conservative approach to DB work that may be appropriate for my shoulder training given the slow, ongoing, rehab process at work.

Gotta know when to hold 'em, and when to fold 'em.

This post concludes the 2010 to 2011 off-season training period. Time to ready my mind and body for what comes next...

Sounds like a plan...........

The WTF? Gym Moment of the Day:

........ Bluetooth..........begins to do leg raises on the dip bars while he is conversing.

Lulz.

[Bo_Flecks]

Even at the mom-and-pop gym, idiots can be found if you wait around long enough. I was there for a rare midday training session, and it was downright crowed by their standards: 3 people.

From the pics of that gym, it looks to be 70's grunge gym style. Even with the occasional idiot, that has to be a great atmosphere to do some hardkorz training.

[mharrislove]

Your quads look superb, MHL! Just lovely (no homo).

I have been laughing about this for at least a 24-hour period!

I have to admit, that I have had similar questions about the power hooks, even at lighter weights ( much lighter). The set up for overheads is always odd and the motion to rerack, or hook in this case, is often very unnatural. I do not even try them for seated overheads any more for this very reason.

Yes, I have seen the light on this point; I'll bring 'em back out if I get in a chest day at the smaller gym.

Great job in the gym. So the WTF guy was wearing a blue tooth and carrying his phone somehow while doing leg lifts? Quite amazing.

The rule on gym idiocy is: where there's a will, there's a way.

Sounds like you're doing a better and better job of managing "problems."

Yeah, that's probably true. But like I mentioned, it's a 12-step process that requires constant attention.

As above, problem management is the name of the game.

Now that I think about it, this isn't just a problem for O35ers. I do a lot of posting in many other forums on this site, mostly populated by 25-and-under trainees. They have more injury problem than the O35 crowd, from what I see on a day-to-day basis. Not really sure what my point is by mentioning this, other than it looks like a universal issue for everyone of all age groups who weight train.

Well, you're right to highlight this point. To me, it speaks to two issues: 1) general safety in the gym in order to train for the long term, and 2) those that are the best at getting stronger, don't increase their max by trying to lift their max at every session.

Suitcase Deads are okay for Strongman training, I guess, but I'd also "guess" that's not the actual goal of that trainee.

Gotta hand it to some of those PTs though; they can come up with some obscure stuff with which to "dazzle" the uninitiated.

"Dazzle" is the right term. And, for better or worse (since nearly everything works for a little while), many of the noobs will see some results doing subpar work because "doing some work" (regardless how dubious it is) always beats "doing no work."

Your quads already have good separation; they'll look great by the time you hit the stage.

Thank you, sir!

Potassium/Sodium deficiency? Can't imagine either, since both are readily available in common foods, but also don't know what else might be causing this, other than the overuse you mentioned.

Yeah, I thought of that, too. Well, whatever it was, everything seems to be fine now.

From the pics of that gym, it looks to be 70's grunge gym style. Even with the occasional idiot, that has to be a great atmosphere to do some hardkorz training.

You're right - it's hard to screw up that environment. It's tailor made for hardcore work.

But supersetters can be a significant problem there. There are about 4 major pieces of equipment in the basement: leg press/hack combo, power rack, bench/leg ext combo, and a multi-purpose Oly bar rack. The supersetter guy was using 3 of those stations; leaving me with few options. It took only one guy to nearly derail the whole workout (fortunately, I claimed the rack before he got going). Back to the 5 AM schedule tomorrow!

[proud_polack]

Quad separation is ridiculous

Also, people talking excessively annoys me a good deal... using a bluetooth earpiece and conversing is a whole new level...

[mharrislove]

Memoirs of a Tough Old Bastard

…the resurrection of MHL





Vol. III

Status Report
Well, the 2010-2011 Off-Season is over for me. Now begins the long slog from fat boy to contest ready by October. This season has had a lot of ups and downs, and it was almost derailed by injury (the most significant being a non-lifting related low back problem). But I was fortunate enough to rehab in a decent amount of time and I tried to make some wise training adjustments along the way.

But enough of that. How did the off-season go? Here's what happened:

Big 3 Lifts

• Bench: +45 lbs (first 3-plate bench in, like, forever)
• Squat: +50 lbs (5 x 5 weight only; believe it or not, no max attempts this year. But I did go > 2x BW in the winter prior to the low back problem)
• Deads: +125 lbs (this was more an issue of technique since I did not perform this lift much during my earlier lifting years)

Body Comp

• Post-comp changes in LBM (4/10): +10 lbs
• Post-rebound changes in LBM (8/10): +3 lbs
• Post-rebound changes in fat mass (8/10): -4 lbs

So, in summary, I am close to my body weight from last August, but I am now carrying about 3-4 lbs less body fat. Current body fat is about 11%.

The second phase of the diet will be an exercise in minimalism. I want to alter my diet and general regimen as little as possible in order to meet my weekly body fat loss goals. After all, if I pull out all of the stops now, then I will have nowhere to go when dieting gets really tough and I start to stall. No fancy macro manipulations, macro cycling, or other stuff like that at this point; just a 250 cal deficit and a commitment to regular 30 min cardio sessions (this will go up as the diet progresses). While I will be pushing cardio harder this year in comparison to last year, I will definitely cut cals and dig into the bag of broscience techniques if the burden on cardio becomes too great. I just want to avoid last year's error of cutting too many calories too soon.


The Road Ahead...

I just moved my mother to DC in order to be closer to the family.
She surprised me by finding my old, first BBing trophy - I hadn't seen it
in over 15 years!



A large part of the 2010 contest season was really just getting control of my body again and honoring a promise to myself to get on stage at least one more time.

Now, the impetus is pushing myself to maximize my potential and to go as far as can with diet and training. I gave up on myself after that first show in 1985 - not this time.

The tune up shows have not been finalized this year - no matter. I still have to get into shape, so nothing changes from that perspective. But in the end, I hope to compete about 3 times this year. Ideally, Show #1 will be a local show, Show #2 will be a regional pro qualifier, and Show #3 will be a national level show. This slate of shows will pose a stiff challenge and will be more difficult than the road I took in 2010.

All of the shows will be in strictly natty orgs. However, I just found out that the Team U competition has finally added a Masters division (it's about damn time!). So, in the big picture, I will not venture into NPC tested comps until 2012, and then attempt to qualify for the Team U show in 2013.

But again, there is more pressing business to take care of first.




Much like my first trophy, I'm a little beat up, but far from done.


It's time...

[ironwill2008]

Big 3 Lifts

• Bench: +45 lbs (first 3-plate bench in, like, forever)
• Squat: +50 lbs (5 x 5 weight only; believe it or not, no max attempts this year. But I did go > 2x BW in the winter prior to the low back problem)
• Deads: +125 lbs (this was more an issue of technique since I did not perform this lift much during my earlier lifting years)

Body Comp

• Post-comp changes in LBM (4/10): +10 lbs
• Post-rebound changes in LBM (8/10): +3 lbs
• Post-rebound changes in fat mass (8/10): -4 lbs

So, in summary, I am close to my body weight from last August, but I am now carrying about 3-4 lbs less body fat. Current body fat is about 11%.

Not too shabby!

I want to alter my diet and general regimen as little as possible in order to meet my weekly body fat loss goals. After all, if I pull out all of the stops now, then I will have nowhere to go when dieting gets really tough and I start to stall.

The only logical way to proceed, IMO.

The vast majority who go into even just a casual "cut" will start right off with a big calorie deficit, a boatload of cardio, start messing with varying carbs, the whole deal. Eight weeks in, when bodyfat loss stalls deader than 4 AM, what do you do then? Other than maybe learn from their mistakes, they're done until next time.

I just moved my mother to DC in order to be closer to the family.
She surprised me by finding my old, first BBing trophy - I hadn't seen it
in over 15 years!

This is just as cool as it can be, MH.

It's time...

[bamazav]

That trophy is too cool. What a motivation. Would love to see one of the shows, be sure to post dates and sites.

Huge increases in lifts. Amazing!

[Bo_Flecks]

Well, the 2010-2011 Off-Season is over for me. Now begins the long slog from fat boy to contest ready by October.

That is all.










for now

[2nd_chance]

The "take that you lazy bastard!!!" Set

Incline DB flyes
30 x 10
40 x 10
50 x 10
60 x 10 --- drop sets
--> 50 x 6
---> 40 x 6
----> 30 x 6

Always my favorite portion of always stellar workouts. This one stands out!


I am in for Volume III

[mharrislove]

Quad separation is ridiculous

Thanks, man...hopefully they will be much improved in about a month from now.

Not too shabby!

Without question. I am not likely to see gains like that ever again! (Although that squat improvement number may be within my reach during the next off season if the low back holds up.)

The only logical way to proceed, IMO.

The vast majority who go into even just a casual "cut" will start right off with a big calorie deficit, a boatload of cardio, start messing with varying carbs, the whole deal. Eight weeks in, when bodyfat loss stalls deader than 4 AM, what do you do then? Other than maybe learn from their mistakes, they're done until next time.

That about sums it up.

This is just as cool as it can be, MH.

Isn't it? She's a great lady, and that dose of incentive came right on time.

That trophy is too cool. What a motivation. Would love to see one of the shows, be sure to post dates and sites.

Well, you get to select the after contest restaurant - I have at least 3 shows to choose from to start the season, but I'm pretty sure I'm headed to VA Beach for show #1.

Huge increases in lifts. Amazing!

Periodization + technique refinement + 5x5 pseudo noob gains = WIN.

That is all.

for now

I know...

Always my favorite portion of always stellar workouts. This one stands out!


I am in for Volume III

Thank, Iron Brah...and welcome to the next volume!

[mharrislove]

Hams w/back + rear delts

The Endurance Phase begins...

Well, so much for the early workout. I have been doing the holiday weekend family thing over the past few days, so the crack of dawn workout was not in the cards. Work still has to get done, so I got there between breakfast and lunch time. This meant working out in an environment much like a 5 car accident on the beltway, but whatever.

As usual, the endurance phase is not really about cranking out a million reps; the idea is thinking solely like a bodybuilder, avoiding the really heavy stuff, and getting in quality reps from start to finish.


warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 12
• DB SLDLs, 1 x 12
• GHRs, 1 x 10
• hyperextensions, 2 x 15
• lying leg curls, 1 x 10, 25% of the stack

HAMS

Lying leg curls (the FreeMotion Epic series; stack weight)
80 x 10
100 x 10
120 x 10
140 x 10

It just blows me away that making subtle changes in form and rep speed can make 140 lbs feel like 200 lbs.


Jefferson lifts
135 x 10
225 x 10
275 x 10
315 x 8
225 x 12

I am very pleased with how these went. Working weight for 8-10 reps in 2010 was 185 to 225 lbs. Today, the 3-platter became standard operating procedures. Nice.

A few things to note. First off, I view Jeffs as a lift that is in the same family as deads, so I consider any lift above 5 or 6 reps to be "high reps" for this movement.

Also, the more I do this lift, the more I am coming to appreciate the nuances of the performance. I am now noticing that I can shift my pull to include more low back or more glute/ham recruitment. Today, I was making small adjustments to "sit down" during the descent and focus even more on the posterior chain.


Pre-exhaust wide stance squats (Smith machine)
-------- red bands (angled attachment)
bar x 10 wu
135 - 225 x 10
185 - 275 x 10
225 - 315 x 10

The focus here was going deep and using the posterior chain to drive the weight up.

I have written about the purposes of band use in previous posts, but here is another point that I have mentioned before: ego control. Once you leave the world of isoinertial weight behind and enter the realm of the isodynamic forces, the expectations of what you "need" to have on the bar changes.

I ALWAYS feel compelled to put at least 3 plates on the bar when I squat (whether the goal calls for it or not). And like a shark in blood tinged waters, I was hungry for some tonnage after owning that 3 plate Jeff lift. But I opted for the band work to tone down that tendency and focus on what I really needed to do today.

Glute/ham machine (stack weight)
60 x 10
60 x 10
60 x 10

These felt like a ton after all of the previous work and because they have not been in the rotation for a while. They seemed to recruit my hams in a way that was unique in comparison to the other exercises.


Standing leg curls
80 x 10
90 x 10
100 x 10

I had to wait for this machine, but it was worth it.



BACK - today's session was in FUBAR mode due to the dense gym crowd; the order of exercises are NOT by design; it was a matter of "get in where you fit in..."

Lat pull downs (dual cable system; pulling to front)
120 x 15
140 x 12
160 x 10

Good MMC today; biceps kept quiet...


BB bentover rows (using Yates tempo; had to find an odd corner to do these in, and I set the Oly bar up in a Preacher machine rack; then all sets had to start by deadlifting the bar from the floor.)
bar x 10 wu
135 x 10
225 x 20
225 x 15
225 x 10

Seated cable rows (lat pull down attachment; pulling to sternum)
120 x 12
140 x 12
160 x 12

The bum shoulder is doing better with this movement.


REAR DELTS

Seated DB bentover laterals
30 x 10
30 x 12
30 x 12

Unilateral bentover laterals while prone on incline bench (McMillian style)
20 x 10
20 x 10
20 x 10


CARDIO - low intensity, dog-related cardio on tap for this afternoon.




Impressions:


Good stuff today. Yes, the back workout was a test of will and patience to complete. However, the priority body part was hams, and they were well toasted by the end of the workout. The increased weight on some of the 10-reps lifts bodes well for the training sessions to come.




The WTF? Gym Moment of the Day:

[proud_polack]

Ego control is really hard. I'm very familiar with the urge to go no lower than a certain weight, but sometimes it must be done.

Incredibly jealous of the rows.

And I'm sorry to hear about the death of your iPod. RIP

[Getsum]

Ah man MH, really sorry to hear about the iPod. RIP

Workouts continue to inspire and I'm really looking forward to following this next 14 weeks man.

Enjoy your 4th of July man, I'm sure that's what your iPod would want!

[rhino1964]

That's a lot of DB pressing!!

Good progress from last year. Can't wait to see how you dial it in and come in super crisp by October.

"Hymn of the 7th Galaxy" was my favorite Chick Corea/RTF LP. Remember Lonnie Liston Smith, by any chance?