Strength in Interesting Places

[JauntyAngle]

jaunty points gave me a 6 pack,chest hair and a tom selleck mustache. it also added 300 lbs to every lift it gave me 5 inches in the right area. it also somehow made me win the ufc light heavyweght title from JBJ.

Imagine what might happen when you win your next JauntyPoint!

 

[dinpappa]

jaunty points gave me a 6 pack,chest hair and a tom selleck mustache. it also added 300 lbs to every lift it gave me 5 inches in the right area. it also somehow made me win the ufc light heavyweght title from JBJ.

This is you after Jaunypoints? man, im jelaous!

 

[MIDMOBOX]

OK I'll bite, what the hell is International Double-Babelfish Week, I ask this so I might do a better job in picking out appropiate pics to celebrate

 

[JauntyAngle]

OK I'll bite, what the hell is International Double-Babelfish Week, I ask this so I might do a better job in picking out appropiate pics to celebrate

Before you announce a message, employ you the tool for translation "Babelfish" to translate it in another language. Then you employ Babelfish to again translate it in English still.

 

[belph]

Imagine what might happen when you win your next JauntyPoint!

Don Frye, no doubt about it. so i need that jaunty point. if i get a 1000 pound total will that get me one ?

 

[JauntyAngle]

Don Frye, no doubt about it. so i need that jaunty point. if i get a 1000 pound total will that get me one ?

It's a possibility. Big milestones like that are definitely the kind of thing that earns JauntyPoints. But in the high-stakes world of JauntyPoints, there are no guarantees.

 

[belph]

It's a possibility. Big milestones like that are definitely the kind of thing that earns JauntyPoints. But in the high-stakes world of JauntyPoints, there are no guarantees.

holy shit, has your post count frozen ? and damn you jaunty angle !

 

[calvus]

Before you announce a message, employ you the tool for translation "Babelfish" to translate it in another language. Then you employ Babelfish to again translate it in English still.

Paulina Rubio is bilingual:

So is Michelle Chia:

Michelle Chia (still bilingual)....

 

[dinpappa]

Mmmmmm, bi-lingual

 

[JauntyAngle]

Chiang Mai: Week One, Workout 1

Warmup
Random dynamic stretches, asian squart

Squat
20kg x5, x5
40kg x3, x3
60kg x2, x2
80kg x1
101kg x5
98kg x5
96kg x5
94kg x5
92kg x5
Timed Total Tonnage 2.405 tonnes, approx. 20 minutes

Bench
20kg x5, x5
40kg x3
60kg x2
80kg x1
85kg x1, (fail)
82.5kg x0 (fail! WTF?)
70kg x10
66kg x10
63kgx10
60kg x8 (WTF?)
50kg x10
Timed Total Tonnage = 3.09 tonnes in approx. 20 minutes

BOR
20kg x5, x5
40kg x3, x3
60kg x2, x2
82.5kg x5
80kg x5
60kg x5

Notes
- Squats were much better than expected. I didn't time them, but I am reasonably sure I marginally beat my Timed Total Tonnage for 5x5 as the breaks were pretty quick, and they didn't feel super-heavy.
- Bench was awful. I was trying to do 5x3 today and I failed on the second rep at 85kg, which I thought I might be able to do. Re-set to 82.5kg and I failed immediately. (One bright spot is that I figured out how to get the safety bars at the perfect height- just below the height of my chest if it is lifted, so to put it on the bars I just relax my chest and lower the bar, and there it is. Then I can easily roll it down and get out from under it. Lovely.) I decided to re-start the T3 progression with an easy 5x10 day, but these were really hard! Probably because of lack of benching recently (deload then no benching at all last week) and then failing twice, I was super tired. Every one of those sets, the last reps were really ground out, and on one of them I couldn't make 10. :redface: Still, this helped me clarify some things.
- BOR I accidentally loaded to 82.5kg instead of 72.5kg. So that's a new 5RM by about 6kg. Unfortunately, I had to do them not strict, and I twanged my back a little. Hopefully just a tiny bit.
-Weighted myself- I have lost 3kg in the last 8 weeks. Bodyweight is now 86kg.

 

[JauntyAngle]

Two things I've learned

I am a 'use it or lose it' guy

So, one thing I have realized is that if I don't lift heavy for a week or so, the first session I come back to it I am nowhere near where I left off. My first workout back, I may struggle with 85-90% of my work sets from before the break. I saw this today with my break from benching, but I have seen it many times. Also, even if I am lifting, if I don't do one rep/intensity combination for a while, that can go rusty. E.g. when I did Smolov Jr for bench, I added 5kg to my 1RM, but what I could lift for 5 reps actually went down a tiny bit, at least for sets across. Because all my 5 rep work on that programme was a 10-15kg lighter than what I had been doing before.

Fortunately, I *think* some of this loss is just temporary. When I squatted on Wednesday it was horrible and felt really hard and heavy. But today things felt back to normal, or maybe even slightly better. So possibly after a break, ramping up by about 10% to around 90% of work set weights before the break is probably a good first session back. I also think that I shouldn't take a whole week off. Just taking the Monday and Wednesday workoffs easy still gives me 6 days. Then Friday my 'getting back to it day'. Hopefully I won't get so rusty in the time off, but can still recover.

This suggests that something like T3, where over a week I am lift 10s, 5s and 3s will actually be very good for me.

I've got to Power Clean to Press

I have realized that there have been three times when I have pressed and the weight just felt horrible and heavy and didn't want to go up, and all three of those, I tried to press after taking the bar off the rack instead of power cleaning it. Last time, Wednesday, 50kg felt really heavy. But the Friday before I put 60kg up without that much more effort, and that time I power cleaned it first. It may just be a learned response as 90% of my pressing has been done power cleaning first. So, anyway, I need to always power clean it get it into the rack position. Anyway, even if it doesn't help me lift, it's much more awesome that way.

 

[Bumbaclaat]

the second observation sounds interesting to me.
i always imagine that i would be able to press much more comfortable and maybe stronger, if i had a rack.
but anyway.
cleaning the weight will make me stronger and that

 

[JauntyAngle]

cleaning the weight will make me stronger and that

 

[BONOSUX]

It also makes you awesomer.

I agree.

I just wanted to stop in and say thanks for the advice. I started T3 for my bench today with triples.

I'm curious, what is the protocol for assistance work?

 

[JauntyAngle]

I agree.

I just wanted to stop in and say thanks for the advice. I started T3 for my bench today with triples.

I'm curious, what is the protocol for assistance work?

As far as I know, there isn't a protocol, as really it is just an approach to programming a single lift- it's neither at template/exercise selection, nor a programme.

That being said, if you want to do bench assistance, then to me it's pretty obvious that you'd do 'weak spot'-type assistance rather than hypertrophy work, as one third of the work in T3 is hypertrophy. So I'd probably just take the normal approach- pick a single exercise that addresses a weak spot, and run it for 3-4 weeks to bring up your weak spot. I know some people say you should do all assistance in the hypertrophy ranges, like 3x10 or 5x10, but I am not sure you would do it like that. Maybe heavy-ish at intermediate reps, like 6-8. Although I must admit I am not 100% 100% sure about that.

Personally, I am not doing much assistance at the moment other than dips- I feel like T3 alone ought to do give me plenty of improvement.

 

[toonie]

Cleans before press give +10 to strength. Fact.

 

[JauntyAngle]

Cardio and Groove-Greasing Day

Today I did some cardio, and also some 'grease the groove' type bodyweight work. I was working up to doing some sprints, but I did them *way* too slow. It was

1. 400m (12kmph)
2. Dips (4,4,2), Chins (4,4,2), Back Extensions (10)
3. 400m (13kmph)
4. Dips (5,5), Chins (5,5), Back Extensions (5)
5. 400m (14kmph)
6. Dips (5,5), Chins (5,5), Back Extensions (10)
7. 400m (15kmph)
8. Dips (5,5), Chins (5,5), Back Extensions (10)

Next time, I need to start off my sprints at 15kmph and work up from there. I might actually get up to a decent speed. I'll add an extra set of bw exercises, and possibly change to (6,4) or (7,3). The plan is to do this almost every day for the next 10 days or so.

I was thinking about doing the bw exercises weighted, but I thought it would be interesting to see if just getting my muscular endurance way up with lighter weights would have any spillover to my main lifts. Plus I know that doing bw only doesn't interfere with my recovery.

 

[JauntyAngle]

Cleans before press give +10 to strength. Fact.

That sounds like something from a computer game or a role-playing game. But it is nonetheless definitely true.

 

[dinpappa]

Cleans before press give +10 to strength. Fact.

I imagine you as Dwight from the office when i read that

 

[MilkManUK]

I've got to Power Clean to Press

I have realized that there have been three times when I have pressed and the weight just felt horrible and heavy and didn't want to go up, and all three of those, I tried to press after taking the bar off the rack instead of power cleaning it. Last time, Wednesday, 50kg felt really heavy. But the Friday before I put 60kg up without that much more effort, and that time I power cleaned it first. It may just be a learned response as 90% of my pressing has been done power cleaning first. So, anyway, I need to always power clean it get it into the rack position. Anyway, even if it doesn't help me lift, it's much more awesome that way.

I think this is also my problem with the press, always seems a little easier if I power clean it first, glad I'm not the only one.