My ADD Training Log

[DrBdan]

Great benching and a belated congrats on the 1000 lb total.

 

[calvus]

Im starting add50 myself next week. Do you know any sites that got some information on the program? I cant seem to find any. All the "offical" sites are down.

The spreadsheet I'm using is here: http://www.joeskopec.com/add50.xls

Google MM2K for more info - that's the same thing as the add 50 program.

Here is a link with a description of MM2k & some downloads: MM2K Bench Program

If you download the tables from the MM2k site & go through them in detail, you'll see that its basically the same thing, except the tables start a little heavier (compared to the spreadsheet in the 1st link) & progress a little lighter towards the end. So I changed my progression to use the tables for the first 3 workouts (I wanted to start heavier), then I'm using the progression on the spreadsheet.

When I started, my 3 rep max on bench was 255, so I used 255 as my starting max to calculate the numbers from. I never tested a true 1RM on bench before starting.

The spreadsheet will let you put in your current 1RM & go from there. You are supposed to bench twice a week, so on the spreadsheet (for me) odd numbers on Thursday, even numbers on Monday.

This is a volume & progression scheme for bench only, it doesn't define any assistance, so I defined my own. On Monday, my assistance is weighted chins (5 sets of volume), then 5 sets of 10 reps of strict press, and 3 sets of dumbell rows. On Thursday, I'm doing weighted chins (Max Effort) and 5 sets of 10 reps of close grip bench. I'm also doing some curls on both days, but that has nothing to do with the bench.

 

[calvus]

Great benching and a belated congrats on the 1000 lb total.

Thanks Doc!!

 

[CRZA]

Thanks for the info. It was helpful. =)

If you could answer this id be very thankful.
Im train 3 days a week. Day 1 and 3 I will do the add 50.
Should I do strict presses on day 2 in between the two add 50 workouts. Or do you think it would be better to do the way your doing it ?(volume work for add50 workout).

 

[calvus]

I really don't know....the way I'm doing seems to be working really good for me so far. So I would recommend pressing as bench assistance on one of the bench days.

 

[MIDMOBOX]

Bench PRs too. damn, like I said, cleaning up in here

 

[calvus]

3/4/2011

BW: 218.4

Cardio

Early morning, empty stomach cardio:
6 minute walk, 2 mile / 21 minute jog, 5 minute cool-down walk.

15-20 minute static stretching
foam rolling.

SORE. Still major DOMS in my legs from Tuesday's run & Wednesday's intense deadlift workout. After this morning's run, I'm sure I'll still be sore tomorrow for squats. Also chest & tris are starting to get sore from yesterday's bench workout. I'll keep stretching throughout the day.

 

[calvus]

3/4/2011

BJJ

Friday noon class with Mark. I love the Friday classes, good way to start the weekend, plus there is a big ex-wrestler (240-ish) who usually attends, so I get to work with someone bigger than me. It sucks, but its good for me.

We worked on slipping a punch to double-unders and then 2 takedowns: Inside trip & outside knee bump. I like the trip better, seems more natural. Also worked on cross collar choke from mount. Was good to drill this - I had some good luck mixing up the 2nd hand over vs. under. We then did specific mount training with different partners.

After the 1 hour class I was pretty tired (low carb day + 2 mile run this am + haven't been in 2 weeks) but I didn't want to miss the sparring. Only 3 of us stayed. Big guy (blue belt, 240 lbs & strong) and Surfer Mike (purple belt). Since there were only 3 of us, I had to go back-to-back with both guys. I tapped Mike with an arm-in guillotine - I was pretty proud of that - I never tap that guy. Of course he was tired - he had rolled with big guy right before me. What comes around goes around, I got the big guy 2nd when he was rested. Tough, but good. Really back & forth rolling, I was sucking wind bad - got mounted. At the end big guy & I rolled again for another 3-4 minutes. I was doing much better, but got reversed from side mount - dude is really strong. I need to work on that - I think I could have maintained my top position if I was more mobile from side mount - moving to North-South, etc...

Went home, showered & then ate a bunch of sashimi. Great start to the weekend.

 

[CRZA]

Thanks for the help Calvus.
How many times are you training BJJ?

 

[calvus]

Not enough lately. Once in 2 weeks. I need to pick it up...

 

[calvus]

3/5/2011

BW: 217.0

Squat Day - deload

Low Bar Squats
5x45
5x95
5x135
5x155
5x185
5x185
5x185

High Bar Squats
8x155
8x155
8x155

Nice little workout today. Deload week but could still feel it in my legs. After several cycles without increasing my working max in 5/3/1, I'm going to finally increase it for the next cycle.

 

[calvus]

Man it was hot today...

 

[MIDMOBOX]

I believe the song playing at the time this shot was taken was "Hot in here"

 

[calvus]

3/9/2011

Been sick since Sunday, so not lifting. Trying to focus on rest & recovery so I can come back full strength. Feeling better today, but still really congested. Sucks. Been getting a lot of sleep though, went to bed at 7pm last night...probably do the same tonight.

At least I can contribute to Midmo's theme of the week:

 

[toonie]

A little late but...

And just thought I'd leave this one too because its a great view.

 

[JauntyAngle]

Found another perfect woman for you.

 

[calvus]

Man, what a great photo!!

 

[JauntyAngle]

Man, what a great photo!!

Glad you appreciate it!

 

[dinpappa]

I like this log Nice lifts and nice chicks!

 

[calvus]

Thanks!! Will be getting back to lifting shortly, feeling a bit better today...