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Strength in Interesting Places

LZD said:
Sweet log! Good to see T3 in action! How are you finding recovery? I lift two days per week and have considered giving T3 a run for the Squat and Bench.
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Thanks!

I'm having no problem with recovery. It's partly because before T3, I was following an SS-type template, with squats every lifting day and deadlift every other lifting day. When I started T3 I moved to squatting only on Monday and Friday, and Dead lifting as a sub for squats on Wednesday. Squatting only twice a week, deadlifting once a week and never doing the two on the same day has helped my recovery a lot.

The other thing that helps is how I approach my pulls now. Like in SS, I alternate bench and press, and I have matching pull (some type of row on bench day, chins on press day). I realized that I am not going all out for progression and PRs with my pulls, I am doing those pulls mainly for balance. So I mix them up depending on how I feel and what else I am doing that day. E.g. with rows some days I might just do 3x10 inverted rows or with chins I might just do a load of bodyweight. Or I might go for pretty heavy barbel rows as as sets across, or (I suppose, since I haven't done this yet) work up to a heavy single or double. Likewise with chins- sometimes bodyweight, sometimes sets across, sometimes ramp up. What this means in practice is that the third lift of the day, unlike in SS, is not another ass-kicker than gets progressively heavier and heavier and grinds me into the dust. It can be a hard workout or it can just be some fun. The variation reduces the chance of getting recovery issues too.

I also think that the set rep scheme is good for recovery too. You are cycling through 5x10, 5x5 and 5x3, and the sets are also 'ramped down' (the top set is the first set). So volume is high and there is intensity, but average intensity is not too high.
 
toonie said:
It's all relative. You'll be saying the same thing when you're squatting 20kg more, and then 40kg more.

And seeing improvement in the personal log is always a wonderful thing to see.
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Thanks, Toonie. You're right of course. We should only be comparing ourselves to ourselves yesterday, last week, last month and last year.


dza said:
Nice work Jaunty. I'm about the same place as you with squats so that doesn't seem light by my standards. Good pace for the burpees too.
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Really? I assumed that my Burpee time would suck complete ass... I'm not a conditioning guy at all. Even when I am doing it regularly, I am pretty half-assed about it.
 
So... yesterday I was in the mood to go for a press PR, even though it was not a workout day. I warmed up to a single at 60kg which went up fine. Then I went for a +2kg PR (67kg). Not happening. Tried again, not happening. Went for 66kg. Not happening. Of course I gassed myself a bit going for the 67kg, because in both cases I got it above my head and then got stuck, and pushed for a while before giving up.

I knew right off it was a bit of a stretch, since my OHP feels a little weaker now than it did in April, when I hit the PR. Back then, I was doing an LP and I sailed up to 3 sets of 5 and 56kg with no problem. These days 55kg feels heavier, for sure.

Oh well, c'est la vie.
 
Kabul: Week Three, Workout One

"It was the best of squats, it was the worst of bench presses, it was the age of depth, it was the age of not hitting the chest, it was the epoch of hip drive, it was the epoch of lack of leg drive, it was the season of tight lumbar arch, it was the season of flared elbows...

Charles Dickens- A Tale of Two Compound Exercises
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So, today I was back from work late but I wanted to at least squat because it is Squaturday. This is what I did.

Squats
20kg x5, x5
50 kg x3, x3
70kg x2, x2
90kg x2
100kg x1
113kg x3 (+2kg 3RM PR, +8KG since squat comp)
113kg x3
111kg x3
110kg x3
110kg x3
Timed Total Tonnage = 1.671 tonnes in 15 minutes

Here's the second set of 113. Depth could have been better (especially on the third rep), but I think it is just about okay. Here's hoping:




Bench
20kg x5, x5
40kg x3, x3
60kg x2, x2
85kg x3 (f- failed on third rep)
85kg x3 (f- failed on third rep)
83kg x3
80kg x3
80kg x3
Total Tonnage = doesn't count. Horrible.

* * * *
Notes
- Squatting felt really good. 113kg is another PR, and I added 2kg to the top set and 5-6kg to the other sets today. The depth wasn't outstanding but this is as heavy as I have ever been so I expect myself to cut it a little short. I also felt like I still have a lot less in the tank for adding weight the next few times. Squats are working at the mom,ent.
- Bench pressing felt really bad. I did 83kg for 5 without too much difficulty last time, this time struggled to get 83kg. This may have been due to lack of rest recently. Doing T3 for bench and press, which I am now told by KW is not a good idea, leads to a lot of volume. Last week was 5x5 heavy presses on Wednesday, then a load of dips on Thursday, then a bunch of failed PR attempts on Friday. What is interesting about the failure on the bench today is that I felt very weak coming off the chest and got stuck much earlier than I usually do (lately I have been getting stuck quite close to the top). So possibly it was because my shoulders were fried from exertion over the last three days. If that is what it was I consider that a big positive as I will have learned something about myself- I need to take more rest seriously, don't overdo, trust in T3. But anyway, a temporary blip in bench doesn't bother me at all. Just happy about the squats.
 
Great progress Jaunty! I'd say the 3rd rep may have been a touch high but you looked solid and in control of the weight (i.e no stanky leg).
 
Great squatting! You could make more depth and even cleaner technique by taking a little more time/one more deep breath between reps. At least that's what I do to regain composure during sets. Keep going!
 
Screw all that good advice, throw another full plate on that bar and bury that bitch.


Seriously whats the worst thing that can happen?
 
For this not beeing a powerlifting meet i say the squats are good depth wise.

And for the bench, well sometimes its just like with squats, sometimes when you squats the bare just feels heavy and uncomfortable on your back, and i find that sometimes with the bench the bar just feels heavier when unracked. Like the "spring" action from tight lats and triceps are gone when you lower it. Usually it feels like im winding up a counter action, but once in a while the feeling is just gone. But i often find that when the bench sucks, my glosed crip or dumbell presses are good. Wierd

anyhow, good work! dont let a sub par bench performance (in your view) ruin the satisfaction of a good squat PR :)
 
Thanks everyone. I'll follow your advice, Dexbot, thanks.


MIDMOBOX said:
Screw all that good advice, throw another full plate on that bar and bury that bitch.


Seriously whats the worst thing that can happen?
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Well, my boss said that he would take the rack away if he caught me squatting above parallel...
 
JauntyAngle said:
Thanks everyone. I'll follow your advice, Dexbot, thanks.




Well, my boss said that he would take the rack away if he caught me squatting above parallel...
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is your boss mr.Korwoski?

kirk11.jpg


if so, cool :)
 
belphegor13 said:
lying is bad voodoo. it's not a piercing ,it's a tiny nanobot injecting him with creatine 24/7
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PHYSICS IGNORANCE ALERT CODE RED MOTHERFUCKERS
A nanobot is a construct on the nano-scale, conventionally deemed to be less than .1
 
This log is missing something. CURLS AND GIRLS







 
hey jaunty, question about T3, is it timed rest periods, or timed overall?

im just wondering because if it is timed overall that would seem brutal if you get a little behind schedule from the first couple sets being hard to recover from.

im kind of shopping around for a new program, TJM is over for me in 2 weeks, kind of want to try something a little different
 
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