Sunday, December 29, 2013
Saturday, December 28, 2013
Muscular atrophy is something anybody can avoid. I convinced my 64 years old dad to start training earlier this year and I bought him the perfect gift for Christmas: a 35lbs kettlebell. Going to the gym is not exactly his idea of a good time and he likes to keep his sessions short. He is ready to invest 2 days / week on his health and has been consistent so far. He started to work on body weight exercises before, but the kettlebell, even just for the swing, is a major add on to his routine and will shorten his sessions even more.
Monday, December 23, 2013
Thursday, December 19, 2013
Monday, December 16, 2013
Thursday, December 5, 2013
Monday, December 2, 2013
Friday, November 29, 2013
Tuesday, November 26, 2013
155lbs x 5
195lbs x 1 (easy no spotter)
195lbs x 1 (hard with spotter)
305lbs x 5
425lbs x 1
Weighted pull ups
15lbs x 5 (187lbs BW)
45 x 1 (192lbs BW)
25lbs x 1
Clean & push press
95lbs x 5
175lbs x 1
135lbs x 5
185lbs x 5
- That’s a lot of pulling!!! Even with such a low volume, my performances dropped drastically after my deadlifts. Plus, the deadlift, the clean and the suitcase have a similar pattern. Considering all the above, I was still way less tired than during my 40 days challenge.
- As expected, my deadlift loves an everyday approach and my bench not that much even I put it as my 1st exercise.
- Cleaning everyday really improved my shoulders mobility.
- I put on 5lbs in 5 weeks. Fivers makes a good difference compared to sets of 1-2-3 reps.
- I’ll keep the same basic 5 weeks structure 5x5x5 for my posterior chain move (probably back squat next). My body seems to respond really well to this everyday approach.
- I’ll try ladders for all upper body movements (5 days press/pull/press/pull/press) starting with a weight I can handle for 3x(1,2,3 reps).
- I still hesitate between variety of movements (like 3 presses/2 pulls) or 2 movements (1 press/1 pull). From my understanding, variety would help with shoulders health and fewer movements for maximum strength.
Thursday, November 14, 2013
Monday, November 11, 2013
Sunday, November 10, 2013
I felt like shit and had the hardest time to move my ass out of bed. At 8:30pm, I finally headed toward the gym and decided to take it easy. In the end, I lifted my usual weights.
Warm up set. #pullups x 3.
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Thursday, August 29, 2013
-Max 5 reps per set (big lifts)
-Around 10 reps total (big lifts)
-Between 10 and 20 reps for the explosive move.
-5 reps total for the anterior move.
-3-5 min rest in between sets
-Never train to failure
-It should feel easy! At the end of a workout, you should feel ready to do some swing outs on a fast tempo!
-Bench press 165lbs ~ 225 lbs
-Bent row 115lbs (hypothetical, never done it) ~ ?
-Power snatch ? Lbs (I learned it and could not do it at first!) ~ ?
-Torture twist (as instructed by Barry Ross) ~ N/A
-Bench press 205lbs (+40lbs)
-Bent row 165lbs (+50lbs)
-Power snatch 135 lbs
-Keeping it easy is harder than you might think. I never bring my ego to the gym and I have never been so close to get hurt during a program, for you never completely recover. I would recommend it only for intermediate / Advance lifters.
-It really changes your views from a workout to a practice.
-The first time you do it, it's basically a lead of faith. You make quick progress at first, then it's harder to notice them until you take a break.
-I put on about 9-10 lbs
-I failed 1 deadlift at 395lbs in my 6th week.
-I set unreachable goals for the deadlift and bench press and I'm surprised that I reached 1 of them. I couldn't believe it when I actually pulled those 4 plates off the ground. I wished I would have push more on the bench press. I really thought my problem was the lack of practice and that it would explode with that kind of protocol. Well +40lbs is not that bad, but I still bench like a little girl!
-Bench press 1.5 x bodyweight
-Squat 2 x bodyweight
-Deadlift 2.5 bodyweight