Got Wood? Woody's Lifting Journal

[BenT]

rest up and get well soon mate!

[HunterMC6]

Wow with every log I have been following they are either sick or have missed a week + due to travel and family events, and I thought it was just me. Rest up fella and hammer those vitamins! How much snow did you end up getting down your way?

[pastorpritch]

Good idea on the relaxed session, and I hope you feel almost 100% by now

[Woody-5]

Well cause of the cut I might hold off on it. I still think I could rip 455 with authority but def not as close to 500 now that I'm down 15 lbs.

I've got something I'd like to rip with authority.

Wait what?

Sucks about getting a cold again, but it's good to see you back Woody

This macenko's run has been riddled with illness mate!

Vitamin C all the way Woodman. Keep taking it at will along with plenty of rest, and you'll be good to go.

Doing what I can but I just can't seem to shake it

rest up and get well soon mate!

Thanks Ben

Wow with every log I have been following they are either sick or have missed a week + due to travel and family events, and I thought it was just me. Rest up fella and hammer those vitamins! How much snow did you end up getting down your way?

fukcing colds, I'm sick of em! We got 6-8 inches of snow here I think. Hard to estimate because it's so windy up here on the mountain and some spots there'll be none on the ground and others there'll be a 4 foot drift.

Good idea on the relaxed session, and I hope you feel almost 100% by now

Thanks pastor, I wish that was the case but I recon I'm worse now than I was Thursday.



Health & Max & 2013 Programming Updates

Well I thought I'd almost shaken this bout of illness on Thursday. Unfortunately this was not the case. Woke up feeling even worse Friday. I ended up leaving work after a few hours and coming home to pass out in bed for the majority of the day. The whole household has been hit with this thing. We've all had nasty fevers. My oldest daughter had a temp of 103.8� last night. no good!

I'm starting to think that maxing the bench on Monday isn't going to happen. My total diet for the past two days has been a piece of toast, a protein shake and a 1/2 can of 7up lol Not exactly a good powerlifting diet. My max attempt is going to be weakened significantly and seems like it would be pointless. I think I'm better off resting till this thing is 100% gone then jumping right into the next round of programming. I still made some good gains on macenko's even without a 1RM attempt. I know I'm stronger now than I was 8 weeks ago- hit that big 275x3 on 2 occasions, 245 x 8 and 230 x 11. I'd call it a successful run.

As far as 2013 Programming, I'm strongly considering a 2 month run of texas method before I dial back the diet in March. The 3 day a week routine sounds appetizing right now.

[12ccopeland]

Health & Max & 2013 Programming Updates

Well I thought I'd almost shaken this bout of illness on Thursday. Unfortunately this was not the case. Woke up feeling even worse Friday. I ended up leaving work after a few hours and coming home to pass out in bed for the majority of the day. The whole household has been hit with this thing. We've all had nasty fevers. My oldest daughter had a temp of 103.8� last night. no good!

I'm starting to think that maxing the bench on Monday isn't going to happen. My total diet for the past two days has been a piece of toast, a protein shake and a 1/2 can of 7up lol Not exactly a good powerlifting diet. My max attempt is going to be weakened significantly and seems like it would be pointless. I think I'm better off resting till this thing is 100% gone then jumping right into the next round of programming. I still made some good gains on macenko's even without a 1RM attempt. I know I'm stronger now than I was 8 weeks ago- hit that big 275x3 on 2 occasions, 245 x 8 and 230 x 11. I'd call it a successful run.

As far as 2013 Programming, I'm strongly considering a 2 month run of texas method before I dial back the diet in March. The 3 day a week routine sounds appetizing right now.

Woody how old's that oldest daughter?

lmfao, just messing. Hope everyone gets better soon woodman. I like the idea of skipping the max; just doesn't seem very practical. Great gains with Macenko's though . Texas Method also sounds good, and I've actually been thinking about it myself because I've been getting greedy with wanting to make dem strength gains . You cuttin up real good so we can go chill and lift on the beach at OOB this summer all striated and shiit?

[HunterMC6]

Woody how old's that oldest daughter?

lmfao, just messing. Hope everyone gets better soon woodman. I like the idea of skipping the max; just doesn't seem very practical. Great gains with Macenko's though . Texas Method also sounds good, and I've actually been thinking about it myself because I've been getting greedy with wanting to make dem strength gains . You cuttin up real good so we can go chill and lift on the beach at OOB this summer all striated and shiit?

Muscle beach at OOB you might be on to something!

[KenshinH]

Good plan Woody. No sense in maxing when you're not at your best. There'll be plenty of time for that in 2013

Hope you get lots of rest this weekend and beat this thing! I'll join you in doing TM starting next week for squats and deadlifts.

[LoveMyInk]

feel better woodman

[johnblythe]

Health & Max & 2013 Programming Updates

Well I thought I'd almost shaken this bout of illness on Thursday. Unfortunately this was not the case. Woke up feeling even worse Friday. I ended up leaving work after a few hours and coming home to pass out in bed for the majority of the day. The whole household has been hit with this thing. We've all had nasty fevers. My oldest daughter had a temp of 103.8� last night. no good!

I'm starting to think that maxing the bench on Monday isn't going to happen. My total diet for the past two days has been a piece of toast, a protein shake and a 1/2 can of 7up lol Not exactly a good powerlifting diet. My max attempt is going to be weakened significantly and seems like it would be pointless. I think I'm better off resting till this thing is 100% gone then jumping right into the next round of programming. I still made some good gains on macenko's even without a 1RM attempt. I know I'm stronger now than I was 8 weeks ago- hit that big 275x3 on 2 occasions, 245 x 8 and 230 x 11. I'd call it a successful run.

As far as 2013 Programming, I'm strongly considering a 2 month run of texas method before I dial back the diet in March. The 3 day a week routine sounds appetizing right now.

sorry to hear you and the fam got sick, man. we had a similar situation from sunday-thursday. no fun, much less during christmas. as such i'm debating the max attempts i had planned for tomorrow as well. lame!

in for you running tm, man! i'm 95% sure i'm going to. actually i'm 110% i'm going to, it's just a question of 'when?' at this point. we are doing a month long paleo run starting next week so i'm unsure how that will work with TM. also, winter is short here, beach season is long, so i don't want to do much bulking anyway—can't afford to do any, really, with where i'm at BF% wise. either way, i'll be joining the ranks soon!

now go rest up big man.

[Ironlife]

A shame how the flu got you at the end, sucks man. I know you have made gains though and so do you which is the MAIN indication of progress besides maxing. Seems a smart choice to not max since you will not be 100%. I too am feeling still sore in the chest and benching hurts still which sucks. I have lost anything i had gained too i feel. Not good ending but i think we should push forward mate and program well for 2013. I am going to be hitting doin more a westside split but with no box squatting and will be benching and squatting 2x a week and build strength up weekly. Keep safe

[Woody-5]

sorry to hear you and the fam got sick, man. we had a similar situation from sunday-thursday. no fun, much less during christmas. as such i'm debating the max attempts i had planned for tomorrow as well. lame!

in for you running tm, man! i'm 95% sure i'm going to. actually i'm 110% i'm going to, it's just a question of 'when?' at this point. we are doing a month long paleo run starting next week so i'm unsure how that will work with TM. also, winter is short here, beach season is long, so i don't want to do much bulking anyway—can't afford to do any, really, with where i'm at BF% wise. either way, i'll be joining the ranks soon!

now go rest up big man.

Thanks dude. I've gotten plenty of rest the past few days. I think I'm coming out of it now, just gotta get my appetite back. I haven't stepped on the scale- I'm scared to see how much weight I've lost lol

A shame how the flu got you at the end, sucks man. I know you have made gains though and so do you which is the MAIN indication of progress besides maxing. Seems a smart choice to not max since you will not be 100%. I too am feeling still sore in the chest and benching hurts still which sucks. I have lost anything i had gained too i feel. Not good ending but i think we should push forward mate and program well for 2013. I am going to be hitting doin more a westside split but with no box squatting and will be benching and squatting 2x a week and build strength up weekly. Keep safe

Sounds like a good plan mate. I'm 95% sure that as soon as I'm healthy I'm going to jump into a 2 month run of Texas Method before I cut. Should be good for some squat gains and hopefully push my bench the next little bit to 315. my bench digs high volume, so hopefully the 5x5 will drive it forward nicely.

i'm feeling a lot better, although still a tad weak but that could just be from barely eating the past few days.

[Woody-5]

To TM Vets: (I'm looking at you Jshaw & PG)

have a look at my planned layout- there's only a few accessories I wanted to throw in- dips, chins & rows.

Saturday (Volume Day)
Squat 5x5
Bench 5x5
Row
Chins

Monday (Light Day)
Front Squat
Light bench
poundstones

Wednesday (Intensity Day)
Squat 1x5
Bench 1x5
Deadlift (not sure if I'll be attempting heavy deads every week or not, we'll see)
Dips

[HunterMC6]

not sure if I'll be attempting heavy deads every week or not, we'll see

[img]http://i984.photobucket.com/albums/ae328/Scaryghost27/misc*******.gif?t=1274130673[/img]

[DoubleDwayneBow]

If you're not DLing heavy then what the hell are you doing? Sitting on dildos?

[PeterGibbons316]

[] Ugh. I'm pissed that you got the flu and aren't going to max. Seriously. Injuries I can handle, but missing lifts/workouts due to sickness just plain sucks! Same thing happened to me last year at Christmas - was planning max attempts for year-end and got a terrible flu. Not feeling 100% right now myself either. [/]



Re: TM

I started TM doing front squats on light day because I read somewhere that was an acceptable thing to do. Turns out, it kind of isn't. There seems to be some mixed opinions on the exact mechanism that makes TM work (even from Rippetoe himself), but what I have decided to be optimal (at least for me) is having enough volume work on Day 1 to leave you fatigued all the way through Day 4 - not necessarily sore, but feeling like your performance potential is still sub-maximal. On recovery day (Day 3) you do just enough to extend that fatigue from Day 1 an extra day into your intensity day (Day 5). So when you start your intensity day, you are still not fully recovered (I use the term "fully recovered" loosely here because realistically you aren't ever fully recovered without a week off....or more). Then after your intensity day you get two days off and you should be feeling close to 100% at the start of your next volume day. Beyond my experience of 20 weeks on the program, my reasoning comes from Figure 7-2 in Practical Programming. The volume day disrupts homeostasis, which lingers through recovery day, and then growth is driven by starting your intensity day with homeostasis already disrupted. There is a balance here, and for the program to be successful it requires a lot of input from you with regard to how you progress your volume weight. Low-balling doesn't drive growth, and too much volume will leave you too fatigued to hit your intensity sets. Don't get caught in the trap of trying to increase your volume weight every single week. Over time the discrepancy between volume and intensity weight should continue to grow.

OK, so back to the front squats. I added them because my quads are comparatively weak (I'm close to a 5-plate back squat, but not confident I could front squat 3-plates) and I wanted to work on that imbalance. I think what was happening though was my front squats were causing too much fatigue in the quads, and not prolonging the fatigue in the PC enough to carry through to intensity day, and my intensity weight wasn't moving as easily as I had wanted. So you can do fronts on your recovery day, but I've seen better success just doing the 2x5 back squats with 80% of the volume weight. Don't be fooled though. On paper it looks like kiddie weight, but when you are still fatigued from your volume day even kiddie weight can be more work than you would think.

With all that said - most guys will tell you I'm wrong, and that you should be the most recovered going in to your intensity day. And shouldn't you be most recovered before you attempt a new 5RM??? Maybe yes, maybe no. To me that seems a little short-sighted. But a lot of guys out there have seen success running the program in that manner.

Do what you can to balance your upper pushing and pulling. I was trying to do Pendlays every time I benched, and cajun rows ever time I pressed, but I have since cut it to just rowing on light days unless I have extra time on either of the other days.

Sorry for the long-winded post

[Woody-5]

[img]http://i984.photobucket.com/albums/ae328/Scaryghost27/misc*******.gif?t=1274130673[/i mg]

Lol

If you're not DLing heavy then what the hell are you doing? Sitting on dildos?

Yea, pretty much. U jelly?




PG:
Thanks for the tips, I'll definitely consider the front squat vs back squat on light day.

You don't find rows to be too much on light day?

[Woody-5]

Also to add regarding the sickness and screwing up these attempt:

I stepped on the scale this morning and weighed in at a massive 195 pounds. Down 10 pounds this week
Hopefully most of that will come back fast once I get my Intake back up

[KenshinH]

TM stuff!

Great insights bro! I'm starting TM myself next week.

Also to add regarding the sickness and screwing up these attempt:

I stepped on the scale this morning and weighed in at a massive 195 pounds. Down 10 pounds this week
Hopefully most of that will come back fast once I get my Intake back up

I weigh almost as much as you now

No doubt you'll get the weight back quickly once you start eating again.

[DoubleDwayneBow]

I'm jelly


This week has absolutely obliterated my diet I feel like a fat **** again, bloated all the time, blehhhhhh

[PeterGibbons316]

You don't find rows to be too much on light day?

No. I'm not killing myself to progress on rows either though. Just heavy enough to balance out my benching.

[jshaw5]

Damn, that sucks the sickness spoiled your max attempt, but you still made some awesome progress on this Macenko run. I'm guessing if you hit a few heavy sessions to get back into a groove, and you'll smash 3 plates.

Can't wait to see you hit up some TM. I had planned to do front squats on recovery day as well, but I decided that trying to progress front squats might hinder squat progress. I've actually skipped recovery day altogether quite a few times since Macenko started, and it hasn't hindered my squat progress. Like Jason said, it's all about getting volume day right so that you are still recovering on ID, but not so fatigued that it hinders your strength. While you'll be setting new 5 rep PR's on intensity day, intensity day doesn't need to be, nor should it be, a true max effort 5RM.

Are you not going to alternate overhead press in there at all?

[PeterGibbons316]

While you'll be setting new 5 rep PR's on intensity day, intensity day doesn't need to be, nor should it be, a true max effort 5RM.

I wanted to quote this to make sure it doesn't get missed. It's really important to think of your intensity day as a really heavy set, not a true rep max.

[Woody-5]

Great insights bro! I'm starting TM myself next week.



I weigh almost as much as you now

No doubt you'll get the weight back quickly once you start eating again.

I was up to 197 this morning after eating a fair amount yesterday! Need to go get some fast food today methinks and get that scale back above 200

I'm jelly


This week has absolutely obliterated my diet I feel like a fat **** again, bloated all the time, blehhhhhh

dat dere holiday bloat

No. I'm not killing myself to progress on rows either though. Just heavy enough to balance out my benching.

Nice, I'll try tossing them in on light day then. Volume day is going to be busy enough I recon

Damn, that sucks the sickness spoiled your max attempt, but you still made some awesome progress on this Macenko run. I'm guessing if you hit a few heavy sessions to get back into a groove, and you'll smash 3 plates.

Can't wait to see you hit up some TM. I had planned to do front squats on recovery day as well, but I decided that trying to progress front squats might hinder squat progress. I've actually skipped recovery day altogether quite a few times since Macenko started, and it hasn't hindered my squat progress. Like Jason said, it's all about getting volume day right so that you are still recovering on ID, but not so fatigued that it hinders your strength. While you'll be setting new 5 rep PR's on intensity day, intensity day doesn't need to be, nor should it be, a true max effort 5RM.

Are you not going to alternate overhead press in there at all?

What's overhead press?
lol I might toss in a few light sets on light day, but OHP isn't a big focus of mine (maybe I'd like it better if I could do it standing)

I'm anxious to get some of these crazy squat gains that I've seen you and PG throwing up on TM! I think my bench is going to respond well to it too.

I wanted to quote this to make sure it doesn't get missed. It's really important to think of your intensity day as a really heavy set, not a true rep max.

Will definitely remember that! I had some pretty conservative numbers planned for the start. the TM book suggests the ramping 5x5 sets the first week which I'll probably do for squats, but bench I think I'll dive right into 5x5 across. I'm plenty acclimated to that volume just coming off macenko's

[HunterMC6]

Also to add regarding the sickness and screwing up these attempt:

I stepped on the scale this morning and weighed in at a massive 195 pounds. Down 10 pounds this week
Hopefully most of that will come back fast once I get my Intake back up

You will get that back in no time once this cold/flu passes your first session back might be a struggle depending on what you do but don't let that bother you.

[Woody-5]

Back to a normal work day routine today. Boy did getting up at 4:30 suck ass
Couple things:

1) food & water consumption have been better the past few days. BW is still low- sitting at 196-197 the past two mornings. My work pants fit much better and buttoned easier tho Hoping to do some light lifting tonight

2) I absolutely love getting angry PMs from people bitching because you negged them

[jshaw5]

Hahaha what did you neg them for? I actually have never negged anyone. I think I should start.

[moshvr]

Back to a normal work day routine today. Boy did getting up at 4:30 suck ass
Couple things:

1) food & water consumption have been better the past few days. BW is still low- sitting at 196-197 the past two mornings. My work pants fit much better and buttoned easier tho Hoping to do some light lifting tonight

2) I absolutely love getting angry PMs from people bitching because you negged them

lol @ the PMs

Getting up for work sucked here as well man ... the bad part of the holidays ... when they end

Have a good session tonight dude

[Raigs]

Back to a normal work day routine today. Boy did getting up at 4:30 suck ass
Couple things:

1) food & water consumption have been better the past few days. BW is still low- sitting at 196-197 the past two mornings. My work pants fit much better and buttoned easier tho Hoping to do some light lifting tonight

2) I absolutely love getting angry PMs from people bitching because you negged them

Glad you are feeling better and time to get back in the flow.

Lucky you are allowed to neg people lol. Where you negging them at?

[chazzy1864]

Hahaha what did you neg them for? I actually have never negged anyone. I think I should start.

Get your head out of your ass!! Negging people is awesome.

[Woody-5]

Hahaha what did you neg them for? I actually have never negged anyone. I think I should start.

The funny part is, I was just negging this particular clown back

lol @ the PMs

Getting up for work sucked here as well man ... the bad part of the holidays ... when they end

Have a good session tonight

Up early and it was fukcing cold which made it ten times worse lol

Glad you are feeling better and time to get back in the flow.

Lucky you are allowed to neg people lol. Where you negging them at?

The misc of course

Get your head out of your ass!! Negging people is awesome.

This


Then you can read their PM bitching about the negs and saying how mad YOU must be lol