Tim's Journeyman Log

[tim290280]

Polished off the week with a quick incline and pullup workout. I'm suprised at how easy this all felt.

Unfortuneately I spoke too soon on the hand, as it flared up again last night. Definitely tendon damage, or a really bad muscle strain. I guess I'd gotten a bit carried away, plus the incline is a slightly different angle to support the bar at. I couldn't finish off the workout with DB bicep curls as it hurt too much. Ahh well!

This week I do 10x3 with 78% for back squats, SLDL, Bench and rows. I also do 83% for 10x3 with front squats, incline, pullups, and hammys. Should be fun........

 

[PUMBA]

Solid weights again mate good to see, glad your back spreading the knowledge too........pretty mean attention getter though, we all cried for days when we thought you were gone..... ok maybe not but I'm sure Banshee did.

 

[Glex]

That's great that you dove right in to work. I suppose you might know what you're doing after a decade of school or however long it has been

I hope that flare-up doesn't last too long

Now, as for your non-genetalia-related flare-ups...

Just kidding, get better man!

Good luck on your front squat goal; it's already impressive as just a 1RM let alone how sexy it would be as a 5x5

 

[tim290280]

Pumba: Yeh it was just a cheap grab for acknowledgement! I honestly thought that I wouldn't be able to check the boards as I'd have problems with the internet account, and we were talking about getting broadband once my girlfriend was able to join me, which would be 3 months..... It all worked out.

Thanks for the compliments! I don't think of them as solid weights, as I know that my best is still to come. At the end of this cycle I should be reasonably happy with the lifts..........when compared to my BW.

Glex: How did you find out about the flare up?! Actually the hand feels better again now, but it obviously needs more rest to heal properly.

Yep pretty much a decade. Now to join the real world!

As for the impressive.... well for my BW its ok. I always wanted to just be able to walk into any gym and load up the bar and have people say "Thats good". Not just for the weight but for the form as well.

I looked into posting those two vids of taken, front and back squat, but they are each 12 and 13Mb in .mov format. So unless I can shrink them somehow I won't be uploading them (around 3Mb each would be ok). Suffice to say that both videos were taken on my 5th set of 10x3 and show me doing my first week. Also seeing Line's video I can say that I'm going really deep on squats (esp front).

Okay last night my first day of 10x3 with 78%. This called for Metallica, 118kg on the back squat, and 42kg on the single leg SLDL. I also did some standing calves with the squat weight for 3x15. This week actually felt easier, although still tough to finish. My legs aren't sore today, although I wouldn't have wanted to have had too much more weight on the bar.

It still suprises me how much my back squat went down since November (roughly 10kg). But this newer working max seems to be spot on.

 

[onebigeric]

It's good to hear that your new training is hitting the spot, Tim. Sorry to hear about a flare up with your hand though; my knee definitely keeps me on my toes

 

[Line]

It's a shame the videos didn't work out, if worse comes to worse you can always upload them on rapidshare and I'm sure a few of us could put downloading porn on the back-burner and take a peek at them. Also, nice looking weights, it makes me want to take on Front Squats again and I might add that with this adjusted program and a lot more Metallica your back squat weight will be up there in no time.

And my depth isn't that bad

 

[tim290280]

And my depth isn't that bad

No I was more saying that my depth is extreme.

I could post the vids I guess, if they could be shrunk in size. Any tech savvy people?

Eric: Its a weird combo of reps and weight. By the halfway point you need a breather, and by set 9 you don't think you'll make it, but its far 'easier' than a 5x5 as its not all out, for the first few sets at least.....

Tonight I did bench and rows. I utilised dumbbell rows this week, with half the weight I was going to use for the barbell (I.e. a bit heavier). So 46kg and 102kg went fine, and even had enough in the tank for some chins and pushups to finish.

The Program:
Day 1 back squat and single leg SLDL.
Day 2 bench and dumbbell row
Day 3 Front squat and SLDL
Day 4 Incline bench and pullups

week 1
10x3 75% Days 1&2
10x3 80% Days 3&4
week 2
10x3 78% days 1&2
10x3 83% days 3&4
week 3
10x3 81% Days 1&2
10x3 86% Days 3&4
week 4
10x3 84% days 1&2
10x3 89% days 3&4
week 5
10x3 87% Days 1&2
10x3 92% Days 3&4
week 6
10x3 80% days 1&2
10x3 95% days 3&4
week 7
10x3 90% Days 1&2
10x3 83% Days 3&4
week 8
10x3 81% days 1&2
6x2 98% days 3&4
week 9
10x3 93% Days 1&2
10x3 86% Days 3&4
week 10
10x3 84% days 1&2
6x2 101% days 3&4
week 11
10x3 95% days 1&2
10x3 89% days 3&4
week 12
10x2 87% days 1&2
3x1 104% days 3&4

 

[Project Evo]

G'day Tim. Nice to see your training log once more. Always the "thinking man's" bodybuilder, always an erudite trip, lifting weights, in TimWorld.

Hope you're okay buddy.

 

[Basebodyfitnesspaul]

Hmmm, quite the crazy routine we have here isn't it . Hope it works for you bud

 

[CaptainCharisma]

interesting looking routine there timmy, hope it works out good for you brother

 

[tim290280]

Evo: Its been awhile!! Thanks for stopping in! In TimWorld everyone hears you scream and shouts back "One more rep!"

Basebodyfitnesspaul: I'll now call you "Paul". The program is a re-working of a periodised squat program for weightlifters. I was doing a periodised fullbody, but I thought this would be good now that I'm working and have more evenings free.

CC: I think the most interesting thing is that the program really ramps up, then cuts volume, then stacks it back on again straight away. The focus clearly is on the front squat day too, which should be brilliant for helping my knee.

Well two days of organising a workshop for industry partners left me with little time to train during the week. 12hr days are fine, but not two in a row. Luckily I've saved up 2 days of flexi time now (not even done 3 weeks of work) so I have plenty of time up my sleeve to take a day off to write.

So the weekend was when I did the second half of the weeks workouts. Nothing really to report, except that the weights I used were as heavy (for these exercises at least) as I've used since my knee reconstruction. Front squats left a nice red line across my shoulders as a result. This week will have to change order slightly due to the non-break between workouts. So Monday will be bench row, Tues BS SLDL, etc. Can't see my legs liking squatting with such a short rest break, as the program is supposed to have two whole days rest between the leg sessions.

Following starting work I also seem to be leaner, and I'm slowly starting to gain back weight (my peak was 188-190 when I was touring). Obviously less stress, and I'm getting up and getting active in the mornings. The short ride to work is obviously enough to turn on the metabolism! The only disadvantage fo all this is that my lifting goals are based around my current weight, not my peak, so I need to add about 5kg to the goals to keep those ratios in mind.

Goals (for 5-6 reps, so can do 5x5 with these weights)
Front Squat 1.5xBW
Back Squat 2xBW (not far off this anyway)
Bench 1.5 (ditto)
Row, SLDL, Pullup to match.

These should lead nicely to allowing a 100kg snatch and 125kg C&J.

 

[Glex]

You said the ride to work is turning on your metabolism. Does that mean you're biking or something? I looked back through your log but couldn't see anything.

 

[tim290280]

Ahh yes. Since I started work I've been riding my bike to work. Its not very far (about a 1km ride, beats the 10min walk), but just far enough that I am getting moving in the morning instead of plonking down in front of the computer.

See I don't cover all the little things I do aside from weights, unless they were significant or I just started them. I don't regard them as training, but rather as lifestyle things. So the yoga/stretching in the evening, the ride to work, the dog walking, the spinal decompression, the skipping, the dynamic warmup.......... all tend to get glossed over.

Same as diet. I just don't put enough effort into logging this to report it. I've been able to keep my BF and BW around levels that I'm (and the missus) happy with. I have gone up and down a bit due to certain instances (fucking walnut poisioning in America!!!) but it just doesn't concern me. This is because I spent the years adjusting everything in the diet to what I have now. Unless I had a specific contest, or the like, I don't really need to log my diet in order to achieve my current goals.

 

[Tunen]

Interesting protocol. You don't wanna undulate at all?

 

[tim290280]

^^ That was one thing I questioned at first too. I'm taking it straight off of a Olympic weightlifting coach's programs, so I didn't want to mess with it. But now I'm seeing that the 30 reps is brutal, but is essentially ramping up for the first 3-4 weeks, before it then starts to have modulations every 2 weeks.

I wanted to give this a go anyway, in the unedited form, just to see if this is the sort of design I should be considering for myself and the way I write programs.

 

[FOOTBALL FAN]

looks a pretty hardcore routine stick at it bud

 

[Glex]

^^ Yes, best of luck We'll be watching

 

[Tunen]

^^ That was one thing I questioned at first too. I'm taking it straight off of a Olympic weightlifting coach's programs, so I didn't want to mess with it. But now I'm seeing that the 30 reps is brutal, but is essentially ramping up for the first 3-4 weeks, before it then starts to have modulations every 2 weeks.

I wanted to give this a go anyway, in the unedited form, just to see if this is the sort of design I should be considering for myself and the way I write programs.

I like it 10x3 is grueling I know (from the Smolov cycle)

 

[tim290280]

FF and Glex: Thanks guys. It will be tough, especially weeks 9 and 10. This will also be hampered by actually having a real job now that requires real work. But fortunately I don't lack for intestinal fortitude (or so I keep kidding myself).

Tunen: One of the other programs that was in the sheet was a Smolov cycle. It was a bit different from the excel sheet you posted, but then again that was in something other than english, which means I probably didn't know what was going on.

On to this evenings workout. Well I was lucky to actually find any motivation to even start the workout. I just had one of those days that seemed to sap me of energy. I thought some pre-workout food would perk me up, but no joy. Anyway once I started I got the ball rolling, before hitting the mental barrier. I kept pushing, it kept holding, and the weight was making my legs feel like jelly.

Then the music hit the right spot. Just the right level of agro, the right amount of energy, the right amount of balls, without ending up sounding like Linkin Park. The next few sets flew up.

Strange thing is it is only the squats that were affected. Single leg SLDL's and standing calf raises seemed fine no matter what. A lot to be said about mental barriers (combined with general fatigue).

 

[Natureboypkr]

Great looking routine, i bet it keeps your body guessing