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_Week 4:
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_Week 4: (Continued)
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_Pre-Thanksgiving Work-out Stats!_
Recorded Stats as of 9/17/2010:
Current 3x5 Squat: 155lbs______________________350lbs :Goal
Current 3x5 Bench: 115lbs______________________305lbs :Goal
Current 3x5 Overhead: 50lbs___________________No goal
Current 1x5 Deadlift: 185lbs_____________________350lbs :Goal
Recorded Stats as of 11/4/2010:
3x5 Squat: 205lbs______________________350lbs :Goal
3x5 Bench: 165lbs______________________305lbs :Goal
3x5 Overhead: 100lbs___________________No goal
1x5 Deadlift: 250lbs_____________________350lbs :Goal
Recorded Stats as of 11/22/2010:
3x5 Squat: 230lbs______________________350lbs :Goal
3x5 Bench: 190lbs______________________305lbs :Goal
3x5 Overhead: 100lbs___________________No goal
1x5 Deadlift: 285lbs_____________________350lbs :Goal
Squat has gone up 75 lbs
Bench has gone up 75 lbs
OHP has gone up 50 lbs
Deads has gone up 100 lbs.
67 days so far. 20 days (hours, actually) spent in the gym (less, because we
didn't go consistently. I got sick one week I think, and missed others
Imagine that: stats have gone to the gym 20 days and have already added 250lbs to
five rep max!
350 - 285 = 65 lbs more on Deads to reach goal
305- 190 = 115 lbs more on Bench to reach goal
350 - 230 = 120 lbs more on squat to reach goal
That's a total of 295 lbs left.
83 days until my February 14, 2011 date of 1,000 lbs.
Recorded Stats as of 9/17/2010:
Current 3x5 Squat: 155lbs______________________350lbs :Goal
Current 3x5 Bench: 115lbs______________________305lbs :Goal
Current 3x5 Overhead: 50lbs___________________No goal
Current 1x5 Deadlift: 185lbs_____________________350lbs :Goal
Recorded Stats as of 11/4/2010:
3x5 Squat: 205lbs______________________350lbs :Goal
3x5 Bench: 165lbs______________________305lbs :Goal
3x5 Overhead: 100lbs___________________No goal
1x5 Deadlift: 250lbs_____________________350lbs :Goal
Recorded Stats as of 11/22/2010:
3x5 Squat: 230lbs______________________350lbs :Goal
3x5 Bench: 190lbs______________________305lbs :Goal
3x5 Overhead: 100lbs___________________No goal
1x5 Deadlift: 285lbs_____________________350lbs :Goal
Squat has gone up 75 lbs
Bench has gone up 75 lbs
OHP has gone up 50 lbs
Deads has gone up 100 lbs.
67 days so far. 20 days (hours, actually) spent in the gym (less, because we
didn't go consistently. I got sick one week I think, and missed others
Imagine that: stats have gone to the gym 20 days and have already added 250lbs to
five rep max!
350 - 285 = 65 lbs more on Deads to reach goal
305- 190 = 115 lbs more on Bench to reach goal
350 - 230 = 120 lbs more on squat to reach goal
That's a total of 295 lbs left.
83 days until my February 14, 2011 date of 1,000 lbs.
- Joined
- May 9, 2005
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This looks like a pretty well written log, totals and "grand totals" and all; I like the use of different fonts.
You're doing 6 sets x 8 reps of weighted squat jumps with only 40 seconds rest between sets. What is your goal with these?
You're doing 6 sets x 8 reps of weighted squat jumps with only 40 seconds rest between sets. What is your goal with these?
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EZA/Joel Jamieson discusses this in "Ultimate MMA Conditioning." Initially, I thought this was for explosive endurance, but it's actually for explosive recovery, explosive recovery defined as how quickly max heart rate returns to the 145-155 range, and I'm sure something else with oxygen to the muscle efficiency. Accordingly, the work must go up while rest goes down weekly, thus more reps and less rest time.
I'm not sure if I was supposed to add weight to the jumps... but I am seeing noticeable improvement in recovery time.
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From the day title ("Explosive Day (Rate of Force Development) ") I wasn't certain if you were aiming to work on your max power/RFD or your speed-endurance. Your explanation makes sense.
I haven't read EZA's book, but typically this type of training is done with repetitions of sub-maximal effort. You could consider lowering/dropping the added weight and/or not aim for 100% power output on every rep. Something like 80-90% effort while maintaining max speed should still get you the same type of results while avoiding overexertion.
I haven't read EZA's book, but typically this type of training is done with repetitions of sub-maximal effort. You could consider lowering/dropping the added weight and/or not aim for 100% power output on every rep. Something like 80-90% effort while maintaining max speed should still get you the same type of results while avoiding overexertion.
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Isn't Miaou the greatest!! Hes like the orical on that lost city game!!!
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Roger that: I've been feeling exhausted from the workout and actually decided to cut out Explosive's until I determined the cause. I'll give this a shot for two weeks and report in.
Also, the proposal's still on the table about the website, Miaou. We'd benefit from a man of your knowledge.
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_Week 7: Light Deload
Due to sickness and Turkeyday lethargy I had major difficulties trying to lift on Monday of Week 6. I did so badly I won't even post up the results. It was, however, a reminder to swallow my pride and deload. Additionally, I'm cutting explosives in exchange for pure strength and technique work. After Feb 14 I'll move onto the other block training methods Joel recommends in his book (Fighter Strength Block).
Due to sickness and Turkeyday lethargy I had major difficulties trying to lift on Monday of Week 6. I did so badly I won't even post up the results. It was, however, a reminder to swallow my pride and deload. Additionally, I'm cutting explosives in exchange for pure strength and technique work. After Feb 14 I'll move onto the other block training methods Joel recommends in his book (Fighter Strength Block).
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_Week 8:
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Week 1 | Grand Total: 15,380 lbs
Week 2 | Grand Total: 14,796 lbs
Week 3 | Grand Total: 15,950 lbs
Week 4 | Thanksgiving break
Week 5 | Thanksgiving break
Week 6 | Failure of a week
Week 7 | Grand Total: 21,480 lbs <--------Started three days a week, switched out explosives
Week 8 | Grand Total: 22,850 lbs <--------Started three days a week, switched out explosives
Week 2 | Grand Total: 14,796 lbs
Week 3 | Grand Total: 15,950 lbs
Week 4 | Thanksgiving break
Week 5 | Thanksgiving break
Week 6 | Failure of a week
Week 7 | Grand Total: 21,480 lbs <--------Started three days a week, switched out explosives
Week 8 | Grand Total: 22,850 lbs <--------Started three days a week, switched out explosives
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Played around in the Ft. Lewis gym. Got 315 on deads one time, failed to get up on 295 squat, and 275 squat.
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_Week 9:
What a terrible day at the gym
; ;
What a terrible day at the gym
; ;
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End of the year, last lift until Jan 3 2011. I had spent December in deliberation with switching programs (WS4SB, 5/3/1, or HCT). However, after rereading some threads about GOMAD, it seems as though my plateau issues may be overcome by a better diet.
I eat plenty from morning to late afternoon, but due to practice I never eat much after evening. So while I get a steady 2300-2700 calories early on, the lack of eating at night doesn't push it into the 3300's where I am able to gain.
Thus, I'll stick to SS, do GOMAD, watch my protein intake, and depening on quickly I plateau again then I may make a routine switch.
I eat plenty from morning to late afternoon, but due to practice I never eat much after evening. So while I get a steady 2300-2700 calories early on, the lack of eating at night doesn't push it into the 3300's where I am able to gain.
Thus, I'll stick to SS, do GOMAD, watch my protein intake, and depening on quickly I plateau again then I may make a routine switch.
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_Week 10:
Cellucor C4 Extreme taken 30 minutes before main lift. Initial feelings of euphoria. Not jitters (which is fantastic, because even Monster energy drinks make me jittery), no stomach pains (although I did have a nasty burp). Slight light headedness during squats, which may be remedied by better breathing technique. Chances are the supplement increases oxygen flow, so I may just need to get used to it.
I noticed a more controlled lift for the last two reps on each set of squats. I felt more in control of motor movements coming back up, maybe just more aware of the different muscles? I was able to drive through each rep more strongly in those last reps, no struggle. Although the drive was stronger, I still felt slightly light-headed, which may be dangerous is not properly addressed. Not sure if it's placebo effect. Either way, whatever helps my lifts and doesn't destroy my organs is good to me.
Compared to Jack3d and No-XPLOD, I'd call this stuff a controlled energy boost. No spaz like Jack3d, and no shakes like No-XPLOD. So far, so good.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
Cellucor C4 Extreme taken 30 minutes before main lift. Initial feelings of euphoria. Not jitters (which is fantastic, because even Monster energy drinks make me jittery), no stomach pains (although I did have a nasty burp). Slight light headedness during squats, which may be remedied by better breathing technique. Chances are the supplement increases oxygen flow, so I may just need to get used to it.
I noticed a more controlled lift for the last two reps on each set of squats. I felt more in control of motor movements coming back up, maybe just more aware of the different muscles? I was able to drive through each rep more strongly in those last reps, no struggle. Although the drive was stronger, I still felt slightly light-headed, which may be dangerous is not properly addressed. Not sure if it's placebo effect. Either way, whatever helps my lifts and doesn't destroy my organs is good to me.
Compared to Jack3d and No-XPLOD, I'd call this stuff a controlled energy boost. No spaz like Jack3d, and no shakes like No-XPLOD. So far, so good.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
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_Week 10: (Cont...)
Cellucor C4 Extreme taken 30 minutes before main lift. Felt light headed during squats, noticeable difference in controlled drive, which says a lot when I struggled with 255 previously. I let two other friends sample it, one of which claim it's way better (read: less spazzy) than Jack3d.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
Cellucor C4 Extreme taken 30 minutes before main lift. Felt light headed during squats, noticeable difference in controlled drive, which says a lot when I struggled with 255 previously. I let two other friends sample it, one of which claim it's way better (read: less spazzy) than Jack3d.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
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_Week 10: (Cont...)
Cellucor C4 Extreme taken 30 minutes before main lift. Felt light headed during squats, noticeable difference in controlled drive. Felt like it wore off right after squats.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
Cellucor C4 Extreme taken 30 minutes before main lift. Felt light headed during squats, noticeable difference in controlled drive. Felt like it wore off right after squats.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
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_Week 11:
Cellucor C4 Extreme taken 30 minutes before main lift. Felt less light headed during squats. I almost feel the stuff not having as strong an effect as last week.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
Cellucor C4 Extreme taken 30 minutes before main lift. Felt less light headed during squats. I almost feel the stuff not having as strong an effect as last week.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
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_Week 11: (Cont...)
Lifting partner ended up hurting hisback on 305 squat, so I we cut it short. Acute sharp pain at the base of his spine. He's feeling much better today.
Cellucor C4 Extreme taken 30 minutes before main lift. Feels like it wearing off, less come down after the workout.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
Lifting partner ended up hurting hisback on 305 squat, so I we cut it short. Acute sharp pain at the base of his spine. He's feeling much better today.
Cellucor C4 Extreme taken 30 minutes before main lift. Feels like it wearing off, less come down after the workout.
3 scoops, around 12 oz's of water.**
**Disclaimer: Cellucor submitted a free full-sample of their new product C4 Extreme, a pre-workout energy supplement. There are other Sherdogger's using this, and in lieu of paying, we are to just log our experiences. Honesty and integrity are more important than snagging free swag from companies, so I'll provide an honest assessment, and understand the possibility of placebo effects. Community rep > free stuff
