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Ryan's Journal
- Thread starter Goldfish
- Start date
Wed 03/11/10
Squats
5x37.5kg
5x47.5kg
5x57.5kg
5x57.5kg
Split Jerk
3x20kg
3x22.5kg
3x27.5kg
3x32.5kg
2x37.5kg
2x37.5kg
Clean
3x25kg
3x30kg
3x37.5kg
3x45kg
1x50kg -- First attempt I didn't rack the weight correctly, and dropped it on the floor. Rested a minute or 2 before reattempting my set of 3. Got in 1 rep, but on the second rep, I dropped it again. Decided to call it a day for cleans. I think next week I'll slow down to weekly progression rather than daily progression.
BKL Pull Ups
3x3
1x5 Windscreen Wipers
*****
Here's a fun fact, which is only vaguely exercise-related. About 3-4 months ago, I noticed a lump on my shoulder, concerned that it may be concerous, I saw a doctor about it. The doctor didn't appear to actually examine the lump, which was a bit discouraging, promptly called it a cyst and made no big deal about it. I'd been planning to see someone about it again this last week, because it seemed to have become larger and was frequently sore, tender to the touch. Notably, my girlfriend suggested that it might just be a pimple on the cyst.
On Monday morning, the soreness was barely there, but after doing standing calf raises, the lump was very tender. Tuesday morning after my shower, the coarseness of my towel was enough to break the skin over the lump. As I very quickly descovered after this moment, I didn't have a pimple ON the cyst - I had a pimple INSTEAD of the cyst. This lump had been about 1cm (1/2inch) across, and was bulging out several mm, and the whole damn thing was a pimple that had been growing for months. I was kinda disappointed to have to wash all that pus down the drain.
Squats
5x37.5kg
5x47.5kg
5x57.5kg
5x57.5kg
Split Jerk
3x20kg
3x22.5kg
3x27.5kg
3x32.5kg
2x37.5kg
2x37.5kg
Clean
3x25kg
3x30kg
3x37.5kg
3x45kg
1x50kg -- First attempt I didn't rack the weight correctly, and dropped it on the floor. Rested a minute or 2 before reattempting my set of 3. Got in 1 rep, but on the second rep, I dropped it again. Decided to call it a day for cleans. I think next week I'll slow down to weekly progression rather than daily progression.
BKL Pull Ups
3x3
1x5 Windscreen Wipers
*****
Here's a fun fact, which is only vaguely exercise-related. About 3-4 months ago, I noticed a lump on my shoulder, concerned that it may be concerous, I saw a doctor about it. The doctor didn't appear to actually examine the lump, which was a bit discouraging, promptly called it a cyst and made no big deal about it. I'd been planning to see someone about it again this last week, because it seemed to have become larger and was frequently sore, tender to the touch. Notably, my girlfriend suggested that it might just be a pimple on the cyst.
On Monday morning, the soreness was barely there, but after doing standing calf raises, the lump was very tender. Tuesday morning after my shower, the coarseness of my towel was enough to break the skin over the lump. As I very quickly descovered after this moment, I didn't have a pimple ON the cyst - I had a pimple INSTEAD of the cyst. This lump had been about 1cm (1/2inch) across, and was bulging out several mm, and the whole damn thing was a pimple that had been growing for months. I was kinda disappointed to have to wash all that pus down the drain.
Formerly Eric L-
I thought I'd stop by and tell you your doing a great job talking to yourself.
Oh yes, and good progress.
I must admit, squatting is harder than it seemed, I finaly got around to it but only squatting empty OLY bars.
I reflected on what I heard about australia and corruption and found it to be total bull****. Australia is badass, an uninfluenceble influence is not equal to corruption. It just makes it badass land.
I'd die to live there. Seriously. Everything they do is an attempt to swallow you in there influence and I'm like a ten ton steel stone that just won't let anyone pick the bugs from underneath it. It would be good practice and would reinforce my god forged and rebelious insolence that just won't cave the **** in.
Keep pushing them dead weights up, you doin' great man.
I thought I'd stop by and tell you your doing a great job talking to yourself.
Oh yes, and good progress.
I must admit, squatting is harder than it seemed, I finaly got around to it but only squatting empty OLY bars.
I reflected on what I heard about australia and corruption and found it to be total bull****. Australia is badass, an uninfluenceble influence is not equal to corruption. It just makes it badass land.
I'd die to live there. Seriously. Everything they do is an attempt to swallow you in there influence and I'm like a ten ton steel stone that just won't let anyone pick the bugs from underneath it. It would be good practice and would reinforce my god forged and rebelious insolence that just won't cave the **** in.
Keep pushing them dead weights up, you doin' great man.
Glad to hear from you again. It's been ages.
There's no shame in squatting the empty bar. In all probability, if you're only squatting the empty bar, you're probably squatting better than 99% of people. As I did with my cleans, once you're semi-comfortable with 5x5 of the empty bar on your squats with good form (preferably with your hips going below parallel with your knees), add the least amount on weight possible onto the bar, and keep increasing the weight by the least amount possible. I'm now cleaning 50kg after 4 weeks - I don't see any reason why you shouldn't be squatting 50kg in the same amount of time unless injuries get in the way. I ramped the weight up to 80kg on squats today, which felt good to do again. It's been at least 3 months since I've lifted this heavy. I'm aiming for 90kg by the end of this month, and 100kg by NYE.
As for Australia being corrupt, I don't think I ever said that, just that the fitness industry here is corrupt, largely thanks to the Fitness First effect. And it's a well-documented fact that Fitness First is the Devil's prison bitch.
Fri 05/11/10
Squats
5x37.5kg
5x47.5kg
5x57.5kg
5x67.5kg
3x80kg
8x57.5kg
Bench Press
5x27.5kg
5x35kg
5x42.5kg
5x50kg
3x60kg
8x42.5kg
Clean
3x25kg
3x32.5kg
3x37.5kg
3x45kg
1x50kg
5x37.5kg
BKL Pull Ups
3x5
Standing Calf Raise
11xbodyweight
11x20kg
2x11x40kg
There's no shame in squatting the empty bar. In all probability, if you're only squatting the empty bar, you're probably squatting better than 99% of people. As I did with my cleans, once you're semi-comfortable with 5x5 of the empty bar on your squats with good form (preferably with your hips going below parallel with your knees), add the least amount on weight possible onto the bar, and keep increasing the weight by the least amount possible. I'm now cleaning 50kg after 4 weeks - I don't see any reason why you shouldn't be squatting 50kg in the same amount of time unless injuries get in the way. I ramped the weight up to 80kg on squats today, which felt good to do again. It's been at least 3 months since I've lifted this heavy. I'm aiming for 90kg by the end of this month, and 100kg by NYE.
As for Australia being corrupt, I don't think I ever said that, just that the fitness industry here is corrupt, largely thanks to the Fitness First effect. And it's a well-documented fact that Fitness First is the Devil's prison bitch.
Fri 05/11/10
Squats
5x37.5kg
5x47.5kg
5x57.5kg
5x67.5kg
3x80kg
8x57.5kg
Bench Press
5x27.5kg
5x35kg
5x42.5kg
5x50kg
3x60kg
8x42.5kg
Clean
3x25kg
3x32.5kg
3x37.5kg
3x45kg
1x50kg
5x37.5kg
BKL Pull Ups
3x5
Standing Calf Raise
11xbodyweight
11x20kg
2x11x40kg
Got sick a week ago, thus why I haven't made any journal posts this week. Decided to get back to training yesterday, but felt burnt out almost from the get-go, despite having barely felt sick for a couple days. Because of how burnt out I was feeling, I did some light deadlifts instead of cleans.
Fri 12/11/10
Squats
5x37.5kg
5x47.5kg
5x57.5kg
5x67.5kg
3x80kg
8x57.5kg
Bench Press
5x27.5kg
5x35kg
5x42.5kg
5x50kg
3x60kg
8x42.5kg
Deadlift
5x5x60kg
BKL Pull Ups
5x3
Standing Calf Raise
8xbodyweight
8x20kg
3x8x45kg
Fri 12/11/10
Squats
5x37.5kg
5x47.5kg
5x57.5kg
5x67.5kg
3x80kg
8x57.5kg
Bench Press
5x27.5kg
5x35kg
5x42.5kg
5x50kg
3x60kg
8x42.5kg
Deadlift
5x5x60kg
BKL Pull Ups
5x3
Standing Calf Raise
8xbodyweight
8x20kg
3x8x45kg
Mon 15/11/10
Squats
5x40kg
5x50kg
5x60kg
5x70kg
4x80kg -- Not my most impressive of moments, knowing that I've squatted 5x85kg before. I've been wondering lately if I should have just gotten back on SS when returning to lifting, instead of basing my program on Starr's 5x5.
4x80kg
Bench Press
5x30kg
5x37.5kg
5x45kg
5x52.5kg
5x60kg
Clean
3x25kg
3x30kg
3x37.5kg
3x45kg
3x50kg -- it's definitely front-squatting back up to the top that's the hardest part, by a long shot.
BKL Pull Ups
1x8
2x3
Standing Calf Raise
9xBW
9x22.5kg
3x9x45kg
Squats
5x40kg
5x50kg
5x60kg
5x70kg
4x80kg -- Not my most impressive of moments, knowing that I've squatted 5x85kg before. I've been wondering lately if I should have just gotten back on SS when returning to lifting, instead of basing my program on Starr's 5x5.
4x80kg
Bench Press
5x30kg
5x37.5kg
5x45kg
5x52.5kg
5x60kg
Clean
3x25kg
3x30kg
3x37.5kg
3x45kg
3x50kg -- it's definitely front-squatting back up to the top that's the hardest part, by a long shot.
BKL Pull Ups
1x8
2x3
Standing Calf Raise
9xBW
9x22.5kg
3x9x45kg
I am at the gym twice a day now. Spending roughly 1 hour each time.
I have contemplated a years worth of working out.
If you care for it, please give me some opinions on this.
Phase 1 is 3x20 reps, 4 body parts per day and ~30 mins of cardio.
Phase 2 is 3x15 reps, 4 body parts per day and ~45 mins of cardio.
Phase 3 is 3x12 reps, 4 body parts per day and ~50 mins of cardio.
Phase 4 is 3x10 reps, 4 body parts per day and ~55 mins of cardio.
Phase 5 is 5x5 reps, 4 body parts per day and ~60 mins of cardio.
These workouts, by the way, make me feel like I'm overflowing with energy once I'm done. There is no intake before or after these workouts. I remember nearly passing out from working out when filling up with carbs and proteins an hour before...now I am going without them and feel twice as better - is there some knowledge on this paradox or is this just me being glycogenicly efficient and full upon waking up in the morning?
I workout 5 days in and 2 (more or less) days out. My intention behind these first 5 phases is to make my core solid and reach a good fitness starting point that is above average. Also hoping to get the splits in there by the end of phases 2 or 3. Nearly 8 inches away from it.
Caloric intake will be standard for my days except that for phase 1 I will cut out the breakfast.
No sugar.
No salt.
Water only for drinking.
No cheating.
I indeed remember you saying that about the fitness industry and not about the country in general, apologies for that.
Wishing you good health and no worries,
Eric
I have contemplated a years worth of working out.
If you care for it, please give me some opinions on this.
Phase 1 is 3x20 reps, 4 body parts per day and ~30 mins of cardio.
Phase 2 is 3x15 reps, 4 body parts per day and ~45 mins of cardio.
Phase 3 is 3x12 reps, 4 body parts per day and ~50 mins of cardio.
Phase 4 is 3x10 reps, 4 body parts per day and ~55 mins of cardio.
Phase 5 is 5x5 reps, 4 body parts per day and ~60 mins of cardio.
These workouts, by the way, make me feel like I'm overflowing with energy once I'm done. There is no intake before or after these workouts. I remember nearly passing out from working out when filling up with carbs and proteins an hour before...now I am going without them and feel twice as better - is there some knowledge on this paradox or is this just me being glycogenicly efficient and full upon waking up in the morning?
I workout 5 days in and 2 (more or less) days out. My intention behind these first 5 phases is to make my core solid and reach a good fitness starting point that is above average. Also hoping to get the splits in there by the end of phases 2 or 3. Nearly 8 inches away from it.
Caloric intake will be standard for my days except that for phase 1 I will cut out the breakfast.
No sugar.
No salt.
Water only for drinking.
No cheating.
I indeed remember you saying that about the fitness industry and not about the country in general, apologies for that.
Wishing you good health and no worries,
Eric
I've mulled over it the last couple days, and I've been thinking about it the last week... my progress appeared to be better when doing SS, which I suspect has a bit to do with the higher volume, and maybe a bit to do with the presence of deadlifts.
One of the issues I had while doing SS earlier in the year is that my triceps got so fired up during the press that they seemed to restrict my power cleans a little bit. I haven't had this issue on bench days. So, I'm resetting weights, increasing volume, doing cleans on bench day and deads on press day.
Wed 17/11/10
Squats
5xBW
5x20kg
5x30kg
3x40kg
2x50kg
3x5x60kg
Press
8x5x20kg
Deadlifts
5x60kg
5x5x65kg
Calf Raise
10xBW
10x22.5kg
3x10x45kg
BKL Pull Ups
2x5
3x3
One of the issues I had while doing SS earlier in the year is that my triceps got so fired up during the press that they seemed to restrict my power cleans a little bit. I haven't had this issue on bench days. So, I'm resetting weights, increasing volume, doing cleans on bench day and deads on press day.
Wed 17/11/10
Squats
5xBW
5x20kg
5x30kg
3x40kg
2x50kg
3x5x60kg
Press
8x5x20kg
Deadlifts
5x60kg
5x5x65kg
Calf Raise
10xBW
10x22.5kg
3x10x45kg
BKL Pull Ups
2x5
3x3
I am at the gym twice a day now. Spending roughly 1 hour each time.
I have contemplated a years worth of working out.
If you care for it, please give me some opinions on this.
Phase 1 is 3x20 reps, 4 body parts per day and ~30 mins of cardio.
Phase 2 is 3x15 reps, 4 body parts per day and ~45 mins of cardio.
Phase 3 is 3x12 reps, 4 body parts per day and ~50 mins of cardio.
Phase 4 is 3x10 reps, 4 body parts per day and ~55 mins of cardio.
Phase 5 is 5x5 reps, 4 body parts per day and ~60 mins of cardio.
These workouts, by the way, make me feel like I'm overflowing with energy once I'm done. There is no intake before or after these workouts. I remember nearly passing out from working out when filling up with carbs and proteins an hour before...now I am going without them and feel twice as better - is there some knowledge on this paradox or is this just me being glycogenicly efficient and full upon waking up in the morning?
I workout 5 days in and 2 (more or less) days out. My intention behind these first 5 phases is to make my core solid and reach a good fitness starting point that is above average. Also hoping to get the splits in there by the end of phases 2 or 3. Nearly 8 inches away from it.
Caloric intake will be standard for my days except that for phase 1 I will cut out the breakfast.
No sugar.
No salt.
Water only for drinking.
No cheating.
I indeed remember you saying that about the fitness industry and not about the country in general, apologies for that.
Wishing you good health and no worries,
Eric
Regarding rep ranges of your exercises, depends on goals. Regarding 4 bodyparts/day 5 days/week, depends on the bodyparts. If I were going to do 10 sessions/week, I'd personally be looking at focusing on different goals in each session (eg 3x strength, 3x speed, 3x endurance, 1x ROM). The fact that you've thought about different phases is good, although I'd be more concerned with which areas of fitness are focused on increasing and which areas are focused on maintaining during different phases (eg you might spend 3 months building up a strength and aerobic base, then 3 months building up speed and anaerobic endurance while maintaining strength and aerobic fitness). There's nothing inherently wrong with what you've said so far for your strength and conditioning, just make sure you have a good reason for everything you do. Strategic programming is key. You'll probably want at least one session a week specifically focusing on ROM if you want to be doing the splits.
Regarding how energised you feel, I can't explain that one. May be something related to ketosis?? As I've mentioned plenty of times, my body responds completely opposite to how you describe your body responding. The one time I tried fasted cardio, I did pass out afterwards, right as I was about to grab a recovery drink. I suppose something that could be a factor is what type of carbs you were loading up on. I've always found that I skip the sugar rush and go straight to the sugar crash when I'm eating lollies. If you've been loading up on the wrong kind of carbs, then by the time you go to train you might be in a sugar crash, which would cause the problems you're describing.
I'd recommend consuming something after your training, even if you're feeling super energised after each session. While you're having success on fasted training, I can't see a good, logical reason to continue fasting afterwards.
I'd keep salt in your diet. Your body functions as a sodium battery. Without salt, your neurons don't function. The amount needed is small, but it is necessary. The good news is, you probably don't need to ADD salt to anything to get your daily needs, as there will probably be enough salt already in the foods you eat, but I wouldn't try to eliminate it or fret whenever someone cooks something with salt in it.
No water for eating? J/K. What's your stance on drinking milk? I don't have any qualms with recommending people to drink milk and natural juice (fresh squeezed is best as you can control what exactly enters your cup). It's more the empty calorie drinks - soft drink and alcohol - that are worth worrying about, in my opinion.
So that's my POV; just some things to think about. Good luck with doing the splits. That's a rare achievement indeed.
Fri 19/11/10
Squats
10xBW
10x20kg
5x32.5kg
3x42.5kg
2x52.5kg
3x5x62.5kg
Bench Press
2x5x20kg
5x30kg
3x40kg
2x50kg
3x5x60kg -- The second set felt easier than the first, interestingly enough
Clean
2x3x20kg
3x25kg
2x30kg
1x35kg
3x40kg -- I was going to do 5x3x40kg, but messed up terribly (note to the kiddies: correct clean technique does not involve rolling over backwards) and only had 20min before work started, so I decided to leave it for another time when I'll be more mentally focused.
Standing Calf Raises (performed about an hour into my shift when not much else was happening)
11xBW
11x22.5kg
11x45kg
8x45kg
11x45kg
6x45kg
BKL Pull Ups
1x5
1x8
1x7
Squats
10xBW
10x20kg
5x32.5kg
3x42.5kg
2x52.5kg
3x5x62.5kg
Bench Press
2x5x20kg
5x30kg
3x40kg
2x50kg
3x5x60kg -- The second set felt easier than the first, interestingly enough
Clean
2x3x20kg
3x25kg
2x30kg
1x35kg
3x40kg -- I was going to do 5x3x40kg, but messed up terribly (note to the kiddies: correct clean technique does not involve rolling over backwards) and only had 20min before work started, so I decided to leave it for another time when I'll be more mentally focused.
Standing Calf Raises (performed about an hour into my shift when not much else was happening)
11xBW
11x22.5kg
11x45kg
8x45kg
11x45kg
6x45kg
BKL Pull Ups
1x5
1x8
1x7
Wednesday 01/12/10
Squats
10xBW
10x20kg
5x35kg
3x47.5kg
2x60kg
3x5x72.5kg
Bench Press
2x5x20kg
5x32.5kg
3x45kg
2x55kg
5x65kg -- Pretty sure that's a PR
5x65kg... but I asked for a spot on this set, and despite my instructions to not touch the bar unless it's coming back down on me, the spotter insisted on getting invovled from the second rep. At least the last rep was a legit one. So, techinically, only 2 reps completed here.
4x65kg... I didn't ask the spotter to help again on the third set.
Clean
2x3x20kg
3x27.5kg
2x35kg
1x40kg
5x1x45kg -- just wasn't feeling it.
Standing Calf Raise
9xBW
9x25kg
3x9x50kg
BKL Pull Ups
2x8
1x6
Squats
10xBW
10x20kg
5x35kg
3x47.5kg
2x60kg
3x5x72.5kg
Bench Press
2x5x20kg
5x32.5kg
3x45kg
2x55kg
5x65kg -- Pretty sure that's a PR
5x65kg... but I asked for a spot on this set, and despite my instructions to not touch the bar unless it's coming back down on me, the spotter insisted on getting invovled from the second rep. At least the last rep was a legit one. So, techinically, only 2 reps completed here.
4x65kg... I didn't ask the spotter to help again on the third set.
Clean
2x3x20kg
3x27.5kg
2x35kg
1x40kg
5x1x45kg -- just wasn't feeling it.
Standing Calf Raise
9xBW
9x25kg
3x9x50kg
BKL Pull Ups
2x8
1x6
Thur 02/12/10
Rower 15min including 4 high intensity bouts of 30sec each (supposedly burning 1000+kcal/hour in each bout, so 15-20kcal/min)
Climber 15min at ~140-150HR, supposedly burning ~450kcal/hour
X-Trainer 15min, supposedly burning ~450-650kcal/hour
Did some brief stretching after each exercise.
Rower 15min including 4 high intensity bouts of 30sec each (supposedly burning 1000+kcal/hour in each bout, so 15-20kcal/min)
Climber 15min at ~140-150HR, supposedly burning ~450kcal/hour
X-Trainer 15min, supposedly burning ~450-650kcal/hour
Did some brief stretching after each exercise.
Wed 08/12/10
Squats
10xBW
10x20kg
5x35kg
3x50kg
2x65kg
3x5x80kg -- That's much better than getting stuck at 4 reps.
Bench Press
2x5x20kg
5x32.5kg
3x45kg
2x55kg
5x65kg
2x4x65kg
Power Clean -- Yes that's power clean, not Olympic Clean. Oddly enough, for the same weight I found these much easier. Front squats aren't my forte.
2x3x20kg
3x27.5kg
2x35kg
1x40kg
5x3x45kg
Standing Calf Raise
11xBW
11x25kg
3x11x50kg
BKL Pull Ups
4x5
Squats
10xBW
10x20kg
5x35kg
3x50kg
2x65kg
3x5x80kg -- That's much better than getting stuck at 4 reps.
Bench Press
2x5x20kg
5x32.5kg
3x45kg
2x55kg
5x65kg
2x4x65kg
Power Clean -- Yes that's power clean, not Olympic Clean. Oddly enough, for the same weight I found these much easier. Front squats aren't my forte.
2x3x20kg
3x27.5kg
2x35kg
1x40kg
5x3x45kg
Standing Calf Raise
11xBW
11x25kg
3x11x50kg
BKL Pull Ups
4x5