Shkitzelbaugh
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« Reply #270 on: August 29, 2008, 09:32:48 PM » |
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Friday
Starting Strength
3x5 Squat @ 220
3x5 Bench Press @ 145
3 sets of max pullups +40
(7/9/7)
I realized today, whilst doing my pullups, that I'm now pulling the added weight (40lbs), PLUS my newly increased body weight. So, even if I wasn't to increase my max reps from the beginning of the program to the end, if I gain body weight and maintain the same max rep number, my pull strength HAS increased due to the fact that I'm pulling more weight on my body.
What it boils down to is that I realized that the pull ups don't really feel too much harder than they did a month ago, despite my gaining 12 lbs. That's cool.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
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Shkitzelbaugh
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« Reply #271 on: August 30, 2008, 07:38:55 PM » |
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Saturday
Rest Day
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #272 on: August 31, 2008, 11:23:12 PM » |
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Sunday
Run 13.1 Miles
2:29 (hours:minutes)
This sucked. I haven't been doing hardly any Metcon, and I've gained 20 lbs since my last 1/2 marathon. I got through it, but it was frustrating because it's the complete opposite of all my current training goals. (Getting stronger and bigger)
My last 1/2 marathon was in 2005. Did that one in 1:45 or so.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Chris Salvato
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« Reply #273 on: September 01, 2008, 07:49:25 AM » |
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Sunday
Run 13.1 Miles
2:29 (hours:minutes)
This sucked. I haven't been doing hardly any Metcon, and I've gained 20 lbs since my last 1/2 marathon. I got through it, but it was frustrating because it's the complete opposite of all my current training goals. (Getting stronger and bigger)
My last 1/2 marathon was in 2005. Did that one in 1:45 or so.
As I am sure you know, when you change your training focus you will lose some things you once had. The good news is that Endurance and Cardiovascular (CV) changes as a result of said training are the least persistent elements of training. This means that you lose them very easily. If you do not train to maintain/increase endurance and VO2Max , for example, you can lose as much as 20-40% of your VO2Max within 2 weeks! The good news is that strength and muscular hypertrophy are among the two MOST persistent elements of training. This means they are much harder to lose once you have them, so long as you remain active. So if you get your strength and hypertrophy up right now, then go back into endurance training, you will have strength AND stamina. However, if you just train stamina, you will be a weak little stamina monkey. What use is that? |
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Shkitzelbaugh
Guenons
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« Reply #274 on: September 03, 2008, 06:51:07 PM » |
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Monday
Rest Day. I'll be doing my SS on Tues/Thurs/Sat this week.
Tuesday
Starting Strength
Squat 3x5 @ 225
Press 3x5 @ 95
3 Max sets of weighted pull ups +40lbs
(7/8/7)
Wednesday
Short, Heavy Metcon
Double Alternating Tabata of:
Push Press 105 lbs
Strict Pullups
Total Reps: 100
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Chris Salvato
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« Reply #275 on: September 03, 2008, 08:06:48 PM » |
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are you doing an MEBB routine?
Doing metcons with SS will hinder SS progress and screw up your comprehensive recovery processes. This will impede your jumps in weight on your on days...
if you are ok with that, the metcons will be ok....
most people, while on SS, steer clean of high intensity stresses like HIIT, tabatas and metcons while on the program.
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Shkitzelbaugh
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« Reply #276 on: September 07, 2008, 04:53:26 PM » |
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ThursdayStarting Strength3x5 Squat @ 230
3x5 Bench Press @ 150
1x5 Deadlift @ 300Friday/SaturdayRest Day SundayWent to the gym to run Ben through fight gone bad. Started playing around with Snatches. My 1RM Snatch, last time I checked, was 145 lbs. Today, I snatched 145 like it was easy and I got up to 160 without much of a warm up. I think I'm stronger. I weigh around 165 now. This is all very exciting. However, I do see some resets looming in the near future. I've probably got a few more workouts as planned but the bench press especially, is starting to feel heavy. I'll keep you guys posted. Oh, and Chris, I'm trying to do one short, heavy metcon a week when I have time for it. Just to keep some level of conditioning. It's probably best for me to do so on my SS days rather than on my rest days. It's all in this thread on Strengthmill.net: http://strengthmill.net/forum/showthread.php?t=2164
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Chris Salvato
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« Reply #277 on: September 07, 2008, 06:14:42 PM » |
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Yeh thats an MEBB routine (Max Effort Black Box). As it says in that thread, you are sacrificing some strength gains to maintain endurance. Thats up to you, just want to make sure you know what you're doing  As you get higher in weight, you may find that that MetCon will really f#ck with you more as the weights start to put increasing stress on the muscular system. Initial gains are due to neurological responses, mostly. Once you start really getting heavy and stressing those muscles, you may find that 4th workout to be cumbersome. Just letting you know as a courtesy, in case you didn't -- but it appears you do Showing a nice progession here, though. Keep it up, and make sure you pay attention to when you start to get symptoms of overreaching This will be a good time for a week break...either that or schedule your 1 week break every 6-8 weeks. |
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Shkitzelbaugh
Guenons
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« Reply #278 on: September 09, 2008, 11:01:47 AM » |
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Monday
Starting Strength
3x5 Squat @ 235
3x5 Press @ 100
3 Max Sets of Pullups +40/50 lbs
(9/6*/6*) *upped the weight to +50 lbs
Felt good.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #279 on: September 10, 2008, 09:51:48 PM » |
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Tuesday
Rest Day
Wednesday
Starting Strength
Squat 3x5 @ 240
Bench Press 3x5 @ 155
Deadlift 1x5 @ 310
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #280 on: September 13, 2008, 09:55:02 AM » |
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Thursday
BJJ club for 1.5 hours
Friday
Starting Strength
3x5 Squat @ 245
3x5 Press @ 105
3 Max Sets of Pullups +50
(6/6/5)
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #281 on: September 16, 2008, 10:13:42 AM » |
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Saturday/Sunday
Rest Days
Monday
Bodyweight = 168 lbs
Starting Strength
3x5 Squats @ 250
3x5 Bench Press @ 160
3 sets of max pullups + 50
(7/6/5) These felt good today
an hour or so of BJJ
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Chris Salvato
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« Reply #282 on: September 16, 2008, 10:52:28 AM » |
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Are you going to failure on ALL sets of pullups?
I wouldn't really recommend that -- you are going to be frying your CNS and its going to hinder progress...probably sooner as opposed to later.
Just my opinion, though.
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Shkitzelbaugh
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« Reply #283 on: September 16, 2008, 09:21:45 PM » |
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Tuesday
Rest day
With the exception of Chemistry and Physics. Those suck.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
Guenons
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« Reply #284 on: September 17, 2008, 06:33:23 PM » |
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Wednesday
Starting Strength
3x5 Squat @ 255
3x5 Press @ 110
1x5 DL @ 320
These all felt really heavy and I felt really tired. I didn't sleep well last night and I'm sure that had something to do with it. The press was a 5RM. I think I'm due for a week of rest. I'll try to do my Friday workout as scheduled and then take next week off.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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