Samurai, Without Ever Having Felt Sorry For Itself

[nockowt1]

11-3-2007 Sat
33min EB day 1
* kg(lbs) ♥=PR

Dead Lift
65(143) x 3 Wrm.up
95(209) x 3
115(253) x 3
*reduced down to 3reps

Bench Press
65(143) x 5 Wrm.up
75(165) x 5
90(198) x 1 Aclm.
95(209) x 1
100(220) x 1
105(231) x 3 *felt so light and easy!
108(238) x 2 ♥
111(245) x 1
*no cooling down: A total of 2 working sets, 6reps

Weighted Chin-up
+15(33) x 5 Wrm.up
+25(55) x 5
+35(77) x 9 ♥
+40(88) x 5
*no cooling down: A total of 2 working sets, 14reps

Cable Crunch
55(121) x 20 Cl.down

*2nd workout this month
*deloading day 6 (2nd week)

See my past training log since July 2006



The last night, I went to bed at 0:00am. and woke up 10:15am. I had full 10 hours of sleep today. Every tiredness in my mind and awkwardness in my body was gone!! however I was going to start a new expeiment, to cut the volume further for an effective deloading, which I hoped would be a productive one too.

Bench Press: Choosing the workout intensity like heavy/medium/light, it depends on the previous one, not the same intensity twice in row. As for the exact number I always decide it during my acclimation single-rep sets. When I deload I cut volume but not intensity of each set. The essence of "everyday bench" lies in frequency and it's intensity. How many compound working sets I could keep doing in a certain period is the key.

For example, 22 everyday bench days in Sep and Oct means, 22 times 3-4 main working sets per day equals 66 working sets per month. That also means about 15 maximum-effort working sets per week, which exclude any descending sets, forced reps, assistant exercises. With split program I could no way accomplish that.

Today I cut another set and made it down to only 2 main working sets. If I continue this for a whole month, it might be not suffice to stimulate the strength gains I want. But for a limited period like a week, 10days it would most likely help my body and mind to recuperate enough for me to venture into the next phase of progress. Then again, like I said this was an experiment, you never knew, this volume might prove to be the right one for "everyday bench" after all and I had been doing more than I should have been for a past whole year. Either way, only way to find out what's right and what's not would be actually doing it.

It felt so light today with my current 3RM 105kg(231lb), though not light enough for me to challenge my 4RM, I set a new 2RM with 108kg(238lb) which I had failed 2 times last month. then I cut my 3rd working set and rest of the cooling down sets.

10-3 Wed
Bench Press
...
99(218) x 5
100(220) x 3
108(238) x 1 +failure
92(203) x 6

10-20 Sat
Bench Press
...
100(220) x 5
106(233) x 3 ♥
108(238) x 1 +failure
100(220) x 4

But a total of 6 reps, hmm..., I don't know. LOL. With this amount of evergy left intact, I felt if I ate and slept plenty tonight I could go heavy tomorrow again without any usual everyday-bench-performance-degradation. Patience, caution and discipline....remember Kaz!?

Chin-up: The same as bench press. I cut an additional set and made my working sets down to two. And further more, usually right after my 1st set of chin-up I did the 2nd set of bench, but today I did it not exactly as supersets with bench...well I took additional leasurely 20 or so seconds between chin-up and the next bench press. Probably this is the reason of my new 2RM set today. See? why I'd always dreaded my 2nd bench set.

However, as many of you would feel the same way, I don't like the idea of doing this all the time. I'd been doing supersest for a reason, not for performance of the day but for the strength gain for life.

It's tempting, to try my chin-up 2RM with +50kg(110lb) tomorrow. But first I have to get through with a new 7RM, +40kg(88lb) x 7...,

"Don't tempt fate, Kaz." Oops, is it too late?

Looks like you definitely have it figured out. Good luck with whatever rep max you decide to go for.

[dartol]

The last night, I went to bed at 0:00am. and woke up 10:15am. I had full 10 hours of sleep today. Every tiredness in my mind and awkwardness in my body was gone!!

Dang I am jealous! I have not had a really good night's sleep in 4 or 5 days now. I went to bed at 11 last night, I should gave gone earlier. My 3-year-old daughter woke me up at 4:00 thinking it was time to get up. I got her to sleep another couple of hours at least, but she ws awake again a little after 6. I need at least an 8 hour night tonight!

Darren

p.s. I mentioned you in my journal today, check it out. LOL

[Samraiwise]

Morning, Kaz. I like your "escape" technique. It is one I have had to use! :o

Hi Elise, no! I hope you don't really have to use it.

Hi Kaz!

Hi Mark, I'm sorry, I've made a deep cut of my online time this week. I've missed you. Hope you've been kicking your butt without my help! (j/k)

Wow Kaz!

Your bench is about the same as my max squat! Actually my knees are killing me these days, so my squat is probably WAY behind!

The only way I'm able to kick butt in my lower body at the moment is with the goodmorning. My butt is coming along nicely, lol......pity about the quads!

The hell with quads!! I think your wife only cares for your butt!!

I think you're a kind of SAMSON in reverse:

When his long hair was cut, he lost his great strength. You cut yours short every couple of weeks, and your strength is going steadily up. Perhaps I've stumbled on your secret!

Inspired by your gains........I got my wife to cut my hair last night. I look like a geriatric punk! All I need is a razor blade hanging from my earlobe. Damn if my workout didn't go like clockwork today, there must be something to this........

Haha, that's interesting I never have thought Samson that way!! I must see your new hair cut!!

Don't touch my hair!!

I can't wait for the next instalment of your wonderful bench experiment ;)

First I have to survive 300lb Samurai Break! Thanks for the encouragement, Old punk-codger, my friend!! I wish you good luck on your kicking-butt-good-morning!!

Looks like you definitely have it figured out. Good luck with whatever rep max you decide to go for.

Thanks Kevin, I too wish you good luck on those new goals!!

Dang I am jealous! I have not had a really good night's sleep in 4 or 5 days now. I went to bed at 11 last night, I should gave gone earlier. My 3-year-old daughter woke me up at 4:00 thinking it was time to get up. I got her to sleep another couple of hours at least, but she ws awake again a little after 6. I need at least an 8 hour night tonight!

Darren

p.s. I mentioned you in my journal today, check it out. LOL

Darren, enjoy the time with your little lady. Think about it, when she grow up, you are never gonna be able to sleep until she finally comes back...
often in the middle of the night.(j/k)
I did check out your journal...haha, should we laugh at each other or cry together? *wink*

[Samraiwise]

11-4-2007 Sun
36min EB day 2
* kg(lbs) ♥=PR

Dead Lift
65(143) x 5
90(198) x 5

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
106(233) x 2
109(240) x 1
111(245) x 1
105(231) x 2

Partial Btm3rd
90(198) x 6
Dip
+20(44) x 10

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+40(88) x 7 ♥
+50(110) x 3 ♥
+45(99) x 3
+40(88) x 5

Cable Crunch
55(121) x 20

*3rd workout this month

See my past training log since July 2006



Dreadful 2nd day of Everyday BP&Chin turned out to be a Big Smile. 132kg(290lb) chin-up for reps!! Could never be better!!
Soon I'm going to try 1RM with BW+55kg(121lb)=136kg(300lb).

The bad news is, the next Sunday is my wife's birthday(this isn't exactly a bad news though) and from Monday through Friday three social drinks are waiting. So my workout schedule for the week is going to be a mess...*sigh*

Anyway, I love sleep. Tonight too, early bed....Zzz

[Tifflex]

Great workout Kaz, especially on the chins! I recently experimented with assisted chins and those were hard. Have a great night!

[dartol]

Darren, enjoy the time with your little lady. Think about it, when she grow up, you are never gonna be able to sleep until she finally comes back...
often in the middle of the night.(j/k)
I did check out your journal...haha, should we laugh at each other or cry together? *wink*

Good point Kaz. As I have told others, I have about 10 years to get really big and scary. Then I can be sitting on the porch wearing a 'wifebeater' cleaning my shotgun when the boys come over. Think that will help them get her home on time?

Darren

[nockowt1]

Great job on the chins.

[jgreystoke]

Good point Kaz. As I have told others, I have about 10 years to get really big and scary. Then I can be sitting on the porch wearing a 'wifebeater' cleaning my shotgun when the boys come over. Think that will help them get her home on time?

Darren

Gee, dartol,

I did that for years............and would you believe it, tho' I was much smaller those days, especially in the arms department, it really worked a treat. Must have been the other big guns..........

[IronIc]

Hey Kaz! Awesome, awesome on the PR's, especially with the chins. Like Tiffany, I have been doing assisted chins (and they're HARD!)

Have fun on your wife's birthday and have those 3 drinks on me!

[dartol]

Gee, dartol,

I did that for years............and would you believe it, tho' I was much smaller those days, especially in the arms department, it really worked a treat. Must have been the other big guns..........

LOL well good to know it works!

Darren

[Getsum]

11-4-2007 Sun
36min EB day 2
* kg(lbs) ♥=PR

Dead Lift
65(143) x 5
90(198) x 5

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
106(233) x 2
109(240) x 1
111(245) x 1
105(231) x 2

Partial Btm3rd
90(198) x 6
Dip
+20(44) x 10

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+40(88) x 7 ♥
+50(110) x 3 ♥
+45(99) x 3
+40(88) x 5

Cable Crunch
55(121) x 20

*3rd workout this month

See my past training log since July 2006



Dreadful 2nd day of Everyday BP&Chin turned out to be a Big Smile. 132kg(290lb) chin-up for reps!! Could never be better!!
Soon I'm going to try 1RM with BW+55kg(121lb)=136kg(300lb).

The bad news is, the next Sunday is my wife's birthday(this isn't exactly a bad news though) and from Monday through Friday three social drinks are waiting. So my workout schedule for the week is going to be a mess...*sigh*

Anyway, I love sleep. Tonight too, early bed....Zzz

Awesome workout Kaz! Nice benching man!

[nockowt1]

How do you change the font color on here?

[Samraiwise]

Great workout Kaz, especially on the chins! I recently experimented with assisted chins and those were hard. Have a great night!

Tiffany, you look great!! Your great back tells us how dedicated you've been!! Though I miss your beaming smile...
Take care and thanks!!

Good point Kaz. As I have told others, I have about 10 years to get really big and scary. Then I can be sitting on the porch wearing a 'wifebeater' cleaning my shotgun when the boys come over. Think that will help them get her home on time? ;)

Darren

I believe it will.

Great job on the chins.

Hey Kevin thanks, the same to you, I mean your Key break!!

Hey Kaz! Awesome, awesome on the PR's, especially with the chins. Like Tiffany, I have been doing assisted chins (and they're HARD!) :o

Have fun on your wife's birthday and have those 3 drinks on me! ;)

Yes, like Tiffany's your back is wonderful, I see your V and it stands for Venus!! Keep it up my friends!!
I am trying hard to come up with some excuses to cancel those drinks (now two to go)...*sigh*

Awesome workout Kaz! Nice benching man!

Flint, thanks. Yes, 1-3 rep ranges are real fun!! There's always excitement when doing those sets!! I've just read your journal, BW improvement, nicely done, keep it up!!

[nockowt1]

How do you change the font color on here?

Hopefully you can help me with this.

[Samraiwise]

Yeah, she loves my buns of steel. Tells me that my ass is HERS. When I enquire politely what should I do about all the women who(I'm sure) just can't wait to get their hands on my butt, she tells me my butt may feel like steel, but it probably ain't bulletproof........gulp.

Ok, let me try!!

Maybe I should let grow a little first, I look like I've been run over by a lawnmower........(.....exactly what would happen to my dead body if I let some other woman get too familiar with my butt....)

I have nothing to say about some other women.....except that I think you are cool!! Very manly.

I think you'd survive anything, #1, you're as tough as a truck tire. Plenty of mileage in you yet....

I'd take it as a compliment, right? Am I as handsome as a truck tire too? I thank you in advance!!

Btw, I've just opened a thread.....old codger tired of being weak for size. My first online workout journal. I'd be proud if you'd subscribe.

I've just subscribed to this, your wonderful journal, ?cos I've finally figured out how!

........damn, I really am an ol' codger.....

That's why we love you, my friend!! I've just visited your journal and I say it's nice!!

[ScubaDave]

Kaz,

Great to see that your progress is still moving. Congrats on the PBs on the Chin-ups...you're a real model for dedication my friend.

Dave

[Samraiwise]

How do you change the font color on here?

Hi Kevin. It's easy, I'll show you how.

[color=#ff0000]Hi Kevin.[/color]
Hi Kevin.

[color=#ff0000]Hi Kevin.[/color][color=#00ff00] It's easy,[/color]
Hi Kevin. It's easy,

[color=#ff0000]Hi Kevin.[/color][color=#00ff00] It's easy,[/color][color=#0000ff] I'll show you how.[/color]
Hi Kevin. It's easy, I'll show you how.

Red[color=#ff0000][/color]
Orange[color=#ff6600][/color]
Green[color=#00ff00][/color]
Blue[color=#0000ff][/color]

*[color=#RRGGBB]
The color is expressed in hexadecimal(!?) number, 0,1,2,3,....9,a,b,c,d,e,f
fxf=16x16=256 colors
R x G x B =256x256x256=16,777,216 colors (a total number of colors you could use.)

R=red
G=green
B=blue

#000000=black
000000(dark)~ffffff(bright), if R=G=B then....the color is grey. like #838383
#ffffff=white

I hate my English....skill.
*see more color samples here.
http://www.december.com/html/spec/colorchips.html

BTW, I like your new avatar!! Very manly!!

[Samraiwise]

Kaz,

Great to see that your progress is still moving. Congrats on the PBs on the Chin-ups...you're a real model for dedication my friend.

Dave

Dave thanks for dropping by, I wish you the best.
Good luck on a new adventure in your life!!

[nockowt1]

Thanks Kaz.

[wala]

Kaz dude, I've missed a few workouts man... looks like your still hitting PRs everywhere!!

Your progress is spot on man!

And good stuff on the font colour changing, I usually put "blue" in, rather than the code "0000ff".. I didn't know you could do it like that?

[Samraiwise]

Kaz dude, I've missed a few workouts man... looks like your still hitting PRs everywhere!!

Your progress is spot on man!

And good stuff on the font colour changing, I usually put "blue" in, rather than the code "0000ff".. I didn't know you could do it like that?

Hey Mr. Volcano!! Thank you for the encouragement! This is as good as it gets for me though not as good as you are making it!!
And as for the color setting, understanding html cord is part of my job. *wink*
I enjoyed your other videos in your journal, way to go my friend!!

[jgreystoke]

Hi Kaz,

I was deleting the scary pic, 'cos I heard some people actually died of fright, and to keep the.......ahem, Feds as far away as possible. Well, it looks like I threw the baby out with the bathwater!

Luckily that never happened when our kids were small, or my wife of almost three decades would have run off with the postman. I've been watchin' him for years...........

'Course he's lookin' a bit doddery now, amazing how all my contemporaries are suddenly so damn old!

[Samraiwise]

11-6-2007 Tue
44min EB day 1
* kg(lbs) ♥=PR

Dead Lift
65(143) 75(165) 85(187)
95(209) 105(231) 115(253)
125(275) *all single rep

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
105(231) x 2
107(236) x 1
100(220) x 3 +failure ♠

Partial Btm3rd
90(198) x 5
Dip
+30(66) x 10

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+37.5(83) x 8 ♥ +failure
+40(88) x 5
+40(88) x 5

Cable Crunch
55(121) x 20

*4th workout this month

See my past training log since July 2006



Bench Press: Well, I couldn't have everything. But dip is getting better and better. Soon I must find the right balance of intensity with bench press, otherwise it hamper the recovery of triceps.

Chin-up: Felt so light and easy. I got almost 9 reps with +37.5kg(83lb) and set a new 8RM instead. The next target would be 7RM with +42.5(94), 8RM with +40(88) or 9RM with +37.5(83). But before that, I want to try 3x5 with +42.5(94), 5x5 with 37.5(83) or 3x8 with +35(77) for giving joints a break.

I've been trying to come up with a reason to cancel tomorrow night's social drink...so far no success. How can anyone stand those old money-monger's company for two hours? Haha, I sometimes forget the fact that I am as old as them, or am I older? I cannot tell their age by appearances anymore.....
What a bummer!

[IronIc]

11-6-2007 Tue
44min EB day 1
* kg(lbs) ?=PR

Dead Lift
65(143) 75(165) 85(187)
95(209) 105(231) 115(253)
125(275) *all single rep

Bench Press
65(143) x 5
75(165) x 5
90(198) x 1
95(209) x 1
100(220) x 1
105(231) x 2
107(236) x 1
100(220) x 3 +failure ?

Partial Btm3rd
90(198) x 5
Dip
+30(66) x 10

Weighted Chin-up
+15(33) x 5
+25(55) x 5
+37.5(83) x 8 ? +failure
+40(88) x 5
+40(88) x 5

Cable Crunch
55(121) x 20

*4th workout this month

See my past training log since July 2006



Bench Press: Well, I couldn't have everything. But dip is getting better and better. Soon I must find the right balance of intensity with bench press, otherwise it hamper the recovery of triceps.

Chin-up: Felt so light and easy. I got almost 9 reps with +37.5kg(83lb) and set a new 8RM instead. The next target would be 7RM with +42.5(94), 8RM with +40(88) or 9RM with +37.5(83). But before that, I want to try 3x5 with +42.5(94), 5x5 with 37.5(83) or 3x8 with +35(77) for giving joints a break.

I've been trying to come up with a reason to cancel tomorrow night's social drink...so far no success. How can anyone stand those old money-monger's company for two hours? Haha, I sometimes forget the fact that I am as old as them, or am I older? I cannot tell their age by appearances anymore.....
What a bummer!

Your chins are getting better and better, Kaz. Both chins and benching really work the triceps

As for the drink ... maybe call in sick? You mentioned your wife's birthday coming up ... are those your in-laws who you're having the social drinks with?

Have a nice day!

[ASWEDE]

Old people don't train like you do. You sir, are not old. That's what I keep telling myself anyway. Some days I believe it, just not early in the morning.

[jgreystoke]

Wow, Kaz, you're a wizard.

Great workout. You're powering ahead, and leaving all those "contemporaries" in the dust......

[Getsum]

I've been trying to come up with a reason to cancel tomorrow night's social drink...so far no success. How can anyone stand those old money-monger's company for two hours? Haha, I sometimes forget the fact that I am as old as them, or am I older? I cannot tell their age by appearances anymore.....
What a bummer!

Stomach flu for the win!!

Just kidding man. Nice workout again Kaz! Keep going strong and survive your night out.

[Samraiwise]

Hi Kaz,

I was deleting the scary pic, 'cos I heard some people actually died of fright, and to keep the.......ahem, Feds as far away as possible. Well, it looks like I threw the baby out with the bathwater!

Luckily that never happened when our kids were small, or my wife of almost three decades would have run off with the postman. I've been watchin' him for years...........

'Course he's lookin' a bit doddery now, amazing how all my contemporaries are suddenly so damn old!

Don't worry my friend, I have my men watch him right now!!


Agent A: Pssst, "doddery" is aproaching toward "codger's house"!!
Agent B: Not just a codger, OLD CODGER!! Don't forget about that!!
Agent A: Uh-oh, sorry...but why he always rings twice?
Agent B: ..........

[Samraiwise]

Your chins are getting better and better, Kaz. Both chins and benching really work the triceps :)

As for the drink ... maybe call in sick? ;) You mentioned your wife's birthday coming up ... are those your in-laws who you're having the social drinks with?

Have a nice day! :)

Hi Penney~!! No, they are my company directors...some are younger than me, if my memory is correct.

They know I never have a cold!! Sometimes being in good shape(!?) is a liability....(Grrr...my poor English!!)
Thanks my friend!!

Old people don't train like you do. You sir, are not old. That's what I keep telling myself anyway. Some days I believe it, just not early in the morning.:D

ASWEDE, are you really thinking so? hmm...and why are you still calling me "sir" ?

LOL, yes you're right. somedays I have to believe it, but not today!!

Wow, Kaz, you're a wizard.

Great workout. You're powering ahead, and leaving all those "contemporaries" in the dust......

I'm powering ahe..............oops. 　I thought I just saw my wife???

Stomach flu for the win!!

Just kidding man. Nice workout again Kaz! Keep going strong and survive your night out.

Hey Flint!! Thank you, do you think they'll believe me like this?
If so I could win Oscar!! *grin*

EVERYBODY, thank you~!! Got to go to bed...Please, wish me luck!!

[claycat]

Hi Kaz, I just read your entire journal. Very good and fun!
I will come back and visit again!