Due to a crunched work schedule leading up to Golden Week, I wasn’t able to get to the gym Monday through Wednesday. Because of this, I was a little worried I wouldn’t be able to handle the same amount of weight on deads, but I went for it anyway. I was pleasantly surprised that the weight didn’t seem at all heavier than usual.
Spent all day yesterday looking at new digs, so I didn’t get a chance to make it to the gym. Luckily my first class today doesn’t start until 2:00, so I could get in a workout in the morning.
The power rack was a little busy, so I loaded up the free olympic bar and pulled weights from an alternate stack for deadlifts. Unfortunately, I had to use the 20s that aren’t 20s, so I’m not sure of the actual poundages.
Went back and read through my PDF of Power to the People and realized I was doing a few things wrong. I was focusing on hyperirradiation. I was deadlifting too fast and taking advantage of momentum. I wasn’t arching my back enough on the bench presses.
125 on the deadlift was much harder on the first rep, but I corrected my posture and mechanics a bit and was able to do better with the last 4. It was amazing, though, how much I was huffing and puffing after only 5 reps. I look forward to going at it again tomorrow.
The bench seemed easy to get 5 reps on the first set. The better body position seemed more stable and the weight was lighter than it has been. Gonna add 1.25 plates tomorrow.
Only had one class yesterday, so I headed for the gym just after lunch. Turns out it’s a pretty good time of day to go as I got into the power rack right away.
Sumo deadlift firstname.lastname@example.org, bench press 3x3@55.
Felt a little sore from Sunday’s session, which I attribute to the slightly overweight plates. Almost took the day off, but I have a new class starting tomorrow (Wednesday), so I decided to just work through it. Also, I did a little searching around the internets and found some info about “The Romanian Method”. It seems that Romanian powerlifters do an insane amount of volume by having multiple sessions per day and going to (or near) max every workout. So I guess there’s some precedent. Some of the proponents of lifting 4 or more times a week claim that since every workout has a concomitant release of testosterone, more frequent workouts can lead to accelerated gains.
I’m definitely feeling anabolic these days. Body comp-wise, my chest, shoulders, and back are noticeably bigger. I feel strong and confident when I step up to the deadlifts, so I’m certain that the volume is well within my ability to recover. I’m antsy to move the weight up a bit, but my current strategy (in the deadlifts) of increasing by 2.5 kg /week continues to bear fruit. Should be able to workout with 130 by the end of April. My medium- to long-term goal is to pull twice my bodyweight and I’d be psyched to do so without having to back off and start another progression (wave style).
Hit the gym yesterday and today. Both days I did just deadlifts and bench. Yesterday was a combination of flat bench and dumbbells and today I did inclines with a bar. I dropped the weight a little today and did 3 or 4 sets of 5. Yesterday I stayed fairly heavy and started with singles and then did some doubles before moving on to the dumbbells. The deadlifts email@example.com* both days.
*Harun told me that the 20 kg plates I used today are actually 21.?.
Ran into Chip today at the gym. First time I’ve seen him in about 8 months. We did deadlifts together and then went our separate ways.
Sumo deadlifts 4x5@110, bench 3x1@65/2x3-4@55.
Definitely getting both stronger :-) and more massive :-(. I’m going to keep lifting very heavy with low volume and increased frequency for the foreseeable future. If things continue to progress, I should be near a PR in bench by May and shortly thereafter will be able to go for a PR in deadlifts.
I did 4 or 5 sets of sumo deadlifts at 107.5 kg. Then I did flat bench for another 4 or 5 sets at @50kg. Rounded out the workout with hammer curls at 16 kg.
March 10, 2016
3 sets of 5 sumo deadlifts at 110 kg. Incline bench: 3 or 4 sets of heavy singles, 2 drop sets. EZ bar reverse curls.
I have to say that I enjoy going to the gym weekday days. It can be crowded — the best time is right around noon — but there are definitely fewer people using the power rack. The scenery is better than the weekends too. ;-)
I’m happy with my workouts so far. I’m starting to feel anabolic again. My mood is much improved. So much, in fact, that I didn’t realize how bad it had been before. For the next few weeks I should be able to get in 5 workouts a week. Gotta go strong into Golden Week.
I did a few workouts in January following, more or less, the bodyweight plan I’d decided on.
On February 9th I took off for 10 days in Thailand. Got in a hotel workout during my two nights in Bangkok.
After heading to Koh Chang, I got a one-week membership at Koh Chang Gym. It’s a small place, but they have a power rack and enough weights to make things interesting. I did four workouts of deadlifts, bench and lat pulldowns during the week I was there. I also took advantage of the in-house masseuse at the hotel and got two two-hour, Thai-style massages. The massages are a little painful, but very good for loosening things up and stretching out the body.
Since coming back I’ve had 6 workouts at the gym in Komazawa Park. Again, I’m sticking to deadlifts, bench and pulldowns/chins. My S.O.P. is to go heavy (80-90% of 1RM) and do sets of 5 or less. According to Pavel, strength is a skill and, as such, should be trained often. The goal isn’t to increase muscle mass per se, but rather to condition the nervous system to be able to recruit more muscles. Mr. Tsatouline’s assertion is that most of us have plenty of muscle mass already to lift much heavier weights. By way of example, he notes that often when people are struck by lightning, the resulting intense muscle contractions break bones. So, the potential for much stronger contractions are there already, we just need to train to express them. Anyway, in the last week I went to the gym Sunday, Tuesday, Wednesday, Thursday, Saturday and Sunday. I went by feel as to how many sets and which weight, but I deadlifted between 100 and 130 kgs every day.
After this morning’s workout Misa and I went for a 30-minute jog. Gonna try to incorporate some cardio in the coming weeks.
So I’m not going to keep counting between now and this year’s birthday. I’ll probably start again in September, so I can have a tally of what I do in the 365 days leading up to my 50th. Everything now is focused on peaking at mid-August 2017.
The running plan didn’t work out so well. Found that I couldn’t manage it while I was fasting and then I got embroiled in the 忘年会 season.
Now I’m looking out to the end of the year and the opportunity to have a solid week of workouts. To up my level of conditioning and increase my strength a bit, I’ve been doing small workouts at home. Right now I’ve gone back to my old favorites: bodyweight squats and pushups. For the squats, I did 3x25 the first time, 3x30 the next few times and now I’m planning to add one rep per set each time out. That should put me at around 50 reps per set by the time I have to head back to work in January. For pushups, I’m following one of Pavel Tsatsouline’s protocols: Greasing the Groove (GTG). Simply put, I do low-rep (<=5 reps) sets throughout the day. Easier to get in many sets on the weekend days, of course, but I try to as many in a day as possible. The pushups are done extremely slowly with a pause in the bottom position.
Yesterday was tough, but that’s to be expected. What I didn’t expect was that I’d have trouble sleeping. I probably only slept about 4 hours and, when I was sleeping, my dreams were all about food. It’s 8:30 am now and I’m not feeling particularly hungry, but would love to be eating. I’m compiling a mental list of things that I’m going to eat once I’m on the other side. Definitely gonna bang some ramen and probably a burger (maybe finally make it to Blacow’s, or even the newly opened Shake Shack).