Strength in Interesting Places

[JauntyAngle]

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

It's total time. But other than 5x10 squats day, it's not so bad. You set a benchmark time that is not super tight, and try to get ahead on 1-2 early sets. Anyway, if you don't make it in the time, it's not the end of the world.

 

[Jester]

It's total time. But other than 5x10 squats day, it's not so bad. You set a benchmark time that is not super tight, and try to get ahead on 1-2 early sets. Anyway, if you don't make it in the time, it's not the end of the world.

gotcha, thanks

you strongly like T3 dont you? im just trying to find a new thing to do and just wondering what you love about it

 

[JauntyAngle]

gotcha, thanks

you strongly like T3 dont you? im just trying to find a new thing to do and just wondering what you love about it

Okay, well, here are the things I love about it:
1) I really like cycling between 5x10, 5x5 and 5x3. I was looking for a way to do some hypertrophy, and was also torn between 5s and 3s. This way I don't have to come up with a fancy way of combing them. And they really complement each other- with squats, each one makes me feel more confident about doing the next- when I get to 5s I feel confident because I know I was just doing 10s a little lighter, same when I get to 3s. 3s seem like they are over in a flash compared to 10s, 10s feel so light compared to 3s.

2) I really like going for a heavy top set and then taking weight off to get four more sets of equal difficulty. It works for me mentally, as I think- "right, just one good set". You know that the next set will be a little lighter, so you can really go for it. I have a lot of energy at the beginning of the workout, but I taper off. So if sets across, my form may worsen as I go through the sets. But by taking off weight with each set, I can make sure that each set is as good as the last, or even better. It means that all of my reps will be 'quality reps'.

3) I like set-by-set progression: just trying to make sure that with each time day (5x10, 5x5 or 5x3) you increase at least the top set and one other set. It means you can go for a bigger or smaller increase depending on how you feel. It gives you clear targets and steady progress, but it is not as daunting as the increases would become in Madow or TM.

Those are the two main things for me. I also like that it works so well for a programme in which you are doing a lift three times in two weeks (e.g. Monday-Friday-Wednesday-Monday-Friday-Wednesday) or twice a week, because that is how I want to do my squat and bench.

 

[Jester]

Okay, well, here are the things I love about it:
1) I really like cycling between 5x10, 5x5 and 5x3. I was looking for a way to do some hypertrophy, and was also torn between 5s and 3s. This way I don't have to come up with a fancy way of combing them. And they really complement each other- with squats, each one makes me feel more confident about doing the next- when I get to 5s I feel confident because I know I was just doing 10s a little lighter, same when I get to 3s. 3s seem like they are over in a flash compared to 10s, 10s feel so light compared to 3s.

2) I really like going for a heavy top set and then taking weight off to get four more sets of equal difficulty. It works for me mentally, as I think- "right, just one good set". You know that the next set will be a little lighter, so you can really go for it. I have a lot of energy at the beginning of the workout, but I taper off. So if sets across, my form may worsen as I go through the sets. But by taking off weight with each set, I can make sure that each set is as good as the last, or even better. It means that all of my reps will be 'quality reps'.

3) I like set-by-set progression: just trying to make sure that with each time day (5x10, 5x5 or 5x3) you increase at least the top set and one other set. It means you can go for a bigger or smaller increase depending on how you feel. It gives you clear targets and steady progress, but it is not as daunting as the increases would become in Madow or TM.

Those are the two main things for me. I also like that it works so well for a programme in which you are doing a lift three times in two weeks (e.g. Monday-Friday-Wednesday-Monday-Friday-Wednesday) or twice a week, because that is how I want to do my squat and bench.

thanks for the speedy reply, my main problem with TJM is i do each exercise heavy only twice a month, want something with heavy sets more often. I cant decide if i want to do a specific program or kind of a frankenstein or a couple different ones. I like the idea of adapting the program to fit my needs in each exercise. o well, i have 3 weeks to think about it including my deload week, thanks again for the info about T3

 

[VoodooPlata]

JOKES ARE NOT BOUND BY PHYSICS, SCREW PHYSICS I HAVE GREEN HAIR or something like that.

actually i know nanobots are too tiny to show up. although it's really early/late i am hungry and i just didn't care. although thanks for dropping quite a bit of knowledge on me man. the next time i need to know the scale of a nanobot you will come to mind.


so did you know that off the top of your head or did you use google ?

I'm a physics major doing a math masters at a university known for pioneering atomic physics, lasers and nanotechnology. So I did know that off the top of my head. T_T

If you google (or know about) Rydberg, as in the Rydberg constant, he was a professor at the physics institution where I took physics.

 

[MIDMOBOX]

thanks for the speedy reply, my main problem with TJM is i do each exercise heavy only twice a month, want something with heavy sets more often. I cant decide if i want to do a specific program or kind of a frankenstein or a couple different ones. I like the idea of adapting the program to fit my needs in each exercise. o well, i have 3 weeks to think about it including my deload week, thanks again for the info about T3

I'll be happy to write something up for you?

 

[JauntyAngle]

I cant decide if i want to do a specific program or kind of a frankenstein or a couple different ones. I like the idea of adapting the program to fit my needs in each exercise. o well, i have 3 weeks to think about it including my deload week, thanks again for the info about T3

If you do T3, you will probably be Frankensteining... it seems that you want to do no more than squats and 1 press through T3. So then you have to decide how to programme Deadlifts and the other press.

T3 also doesn't have an exact template. Some guidance I have seen (which might come from KW) is to alternate squat and your press through three lifting days a week (i.e. Monday = squat, Wednesday = press, Friday = Squat, Monday = bench, Wednesday = Squat, Friday = Bench) which lets you cycle through the three rep/intensity schemes in exactly 2 weeks, which is definitely what KW has in mind. But then you have to figure out what to do with the rest of the exercises.

 

[Jester]

I'll be happy to write something up for you?

step 1.Curls and more curls bro
step 2.and you have to work out while looking at hot azns
step 3.repeat

If you do T3, you will probably be Frankensteining... it seems that you want to do no more than squats and 1 press through T3. So then you have to decide how to programme Deadlifts and the other press.

T3 also doesn't have an exact template. Some guidance I have seen (which might come from KW) is to alternate squat and your press through three lifting days a week (i.e. Monday = squat, Wednesday = press, Friday = Squat, Monday = bench, Wednesday = Squat, Friday = Bench) which lets you cycle through the three rep/intensity schemes in exactly 2 weeks, which is definitely what KW has in mind. But then you have to figure out what to do with the rest of the exercises.

well with deadlifting im not going to cut it completely out of my program but im going to minimize it alot. ive discovered that it is the hardest exercise for me to recover from for work, and that the next 2 days after deadlifting are reeeally rough.

Going to squat twice a week i think and deadlift twice a month, maybe something like 5-10 heavy singles at 90%.....then increase it 1% a month or something like that. Mainly just to keep it fine tuned.

i like the idea of T3 in that you switch between the 3 different rep schemes in 2 weeks, i did like that about TJM just not over the course of 4 months, repeating with a whole month of 10's with the working max not decreased by 10% makes me have nightmares

ill have to see, chances are ill just be combining programs, do two of my lifts on one program and the other two on a different one, just have to find something that works for me and my work, while still challenging me since im still a newb and theres easy gains to be had. My gains are definatly slowing down but i feel i could keep progressing steadily until the end of this year, so i dont want to pick something that the progression is too slow

 

[Stonebreaker]

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.

Late to the party on this one, I know, and I can't remember if it was a bit of Lusst wisdom or Fatty's (I think it was Fatty's): but any attempt at a smaller PR after a larger PR attempt has failed is doomed. Someone here might chime in with a time when they've failed at +10 but succeeded at +5, but I've read a lot of logs for a long time and can't recall having seen it done.

Aiming high is fine, but if it falls short, save yourself the time and additional disappointment and just get some solid volume in afterwards.

 

[JauntyAngle]

Kabul: Week Three, Workout Two

Press
Power clean for each set:
20kg x5, 40kg x3
50kg x2, x2, x2, x2, x2, x2, x2, x2, x2, x2 (10*2@75%1rm)

Deathlifts
70kg x3
90kg x5
104kg x5
118kg x9 (AMRAP)

Chins
bw X5
+12kg x3, x3, x3, x3, x3

Bonus work
Dumbbell tricep extensions 20kg & assisted GHRs- supersets:
x5, x5, x5

* * * *
- First day of the new high volume doubles and singles programme on OHP. Not much to report, except that I get to practice power cleans more. Which is fun.
- Nothing else to report.

 

[JauntyAngle]

Late to the party on this one, I know, and I can't remember if it was a bit of Lusst wisdom or Fatty's (I think it was Fatty's): but any attempt at a smaller PR after a larger PR attempt has failed is doomed. Someone here might chime in with a time when they've failed at +10 but succeeded at +5, but I've read a lot of logs for a long time and can't recall having seen it done.

Aiming high is fine, but if it falls short, save yourself the time and additional disappointment and just get some solid volume in afterwards.

That's interesting- thanks. I will bear that in mind.

 

[JauntyAngle]

Jaunty Update

Last day in Kabul before I head back to Thailand for a week, for some time at home and my little beach holiday.

I've got an 11 hour wait in Dubai, and I decided that rather than checking in to a hotel, I would use some airmiles and upgrade to first class. I've been curious to know what the Emirates first class lounge is like, as the business class one is pretty damn good, so this is my chance to find out. I will report back, live, in this log. Maybe with pics.

Being mildly obsessed with lifting, I am, of course, a bit concerned that my two travel days will take one of my lifting days. Not sure whether I should try to do tomorrow's lifting day today. Benching wouldn't be too bad as the pressing yesterday wasn't taxing, but 5x10 squats the day after deadlifting doesn't sound like the most fun.

 

[JauntyAngle]

Jaunty Update

So, I got to the Emirates First Class lounge a few hours ago. So far, very happy.

Like the business class lounge, it's extremely spacious, probably about the size of a football field, but divided into many rooms and areas. Some nice water features at the entrance:

I quickly cut through all the extra stuff and went straight to the main dining area. It's set out like a very fancy restaurant, and everything is waiter service (although there is also plenty of buffet food you can help yourself to). I had some sushi and some very nice smoked salmon and cream cheese on brown baguette slices, and some french white wine. Then I got properly hungry, so I ordered off the menu- a beef consome, foie gras and then a steak with hollandaise sauce. Haven't had foie gras for a long, long time, and that was great, but the consome was probably the high spot. Delicious. All being free makes it even better, of course. Grabbed a pic of the sushi, so you can see what I mean:

Pretty fancy. Although as a long-term fan of Top Chef, I do think that serving food on a spoon is pretty stupid. (I guess I'll have to make an exception.)

After lunch and about three glasses of wine (do I need to remind you this is free?), I went for a shower. Nice, large tiled cubicles, they give you a clean and reasonably new towel and also a bath mat. There were shaving kits and tooth cleaning kits. I decided not to shave, although I need it, but did go for the teeth. Having got up at 5, sat on a plane for 2.5 hours, had two meals and some alcohol I had start feeling pretty skeezy, but now I feel like a million dollars.

I've relocated to a lounge area, and am sitting on a very nice comfy leather armchair. Having a glass of water right now, but will get back on the wine soon. Along with some bar snacks. Some people say alcohol isn't compatible with serious physical training, but I say that serious physical training isn't compatible with alcohol either. So clearly the two need to get along, respect each other and understand that both are a big part of my life, and stop trying to compete with each other for my affections or otherwise undermine each other. Serious training needs to recognize that when it comes to free, very high quality alcohol, it is a little overmatched and probably wants to shut its mouth, too. Wait until I am back in Afghanistan, when it is competing with shitty, very expensive alcohol. Then it can run its mouth as much as it wants.

 

[dinpappa]

Living it up like a kinge jaunty! More pics!

 

[JauntyAngle]

Living it up like a kinge jaunty! More pics!

I'll try to grab some later. Busy now- waitress is coming to refill my wine

 

[DrBdan]

 

[JauntyAngle]

Sweet!

 

[dinpappa]

I'll try to grab some later. Busy now- waitress is coming to refill my wine

For some reason when i pictured you sitting there with your wine this image came to mind:

 

[JauntyAngle]

For some reason when i pictured you sitting there with your wine this image came to mind:

Yeah, that's basically me.

 

[dinpappa]

Also i do agree with the "strength and alcohol friendship program"

I won a poker tournament with friends last night, and took all my winnings out in beer and 10 cane rum on the rocks with a twist of lime.

Long story short, kind of low on energy today hehe!

Anyway, enjoy your wine, have a great flight, and a good beach week