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melkor's Journal
Standing on the edgeMay 17 2008 17:32
of the wagon, that is - I blew off training yesterday and spent the evening playing AD&D with some friends. There was good dinner (baked salmon) and not so good snacks (peanuts, chocolate) afterwards - I indulged.
So I haven't the faintest what my calorie intake was yesterday.
'Course, I did the workout this morning instead. What, like I was going to blow it off completely?
Some notes on today's workout:
"Warmup": Complexes for Fat Loss - Complex C, 77lbs barbell, 4 sets.
Workout: Starting Strength, workout B-extended version.
Using 80% of previous training load for this backoff week.
Squats: ramping 1x5@132lbs to 310@187lbs
Military press: 3x10@92lbs
Pendlay rows: 3x10@143lbs
Chins, did 8,6,6 - wasn't feeling it today.
Fun stuff: seated incline biceps curls, 3x10@28lbs.
Been talking homework with O., and yep, he wants me to knock it off with the heavy stuff for another couple weeks and go do an upper/lower split 3x10 workout instead.
Not too sure about that, need to mull a bit more. Though I'm trying a heavier Rippetoe A Monday, with new weights past my previous records. If I don't make all the reps, I think I'm going to give in and do as I'm told ;)
i took a look at complex c and thought, "ooh, i rather like that." and suddenly i'm contemplating trying one of the workouts tomorrow, assuming i'm still on an equipment fast. how's the 3x10? i thought i'd dislike going up to sets of 8reps, but actually it's just different. i'm consistently surprised that by the last couple reps i'm struggling, whereas those first couple are so smooth. especially w/squats and military press. my advice for monday is to do as you will, but if you feel some hamstring fishiness and chest (isn't that what you bruised?) pain, switch over to o.'s suggestion or 80%. |
Mmm - I'm sometimes a bit too stubborn for my own good. I think that given the surprise appearance of DOMS these past few days, volume workouts will give me very good results when I switch to doing them. It's just that if I can get my squat up to 242lbs, I can do 80% or 3x10 at 195lbs ;) But yeah, it's not impossible that the various twinges and aches will rear their heads and force me to retire Rippetoe earlier than I had in mind. |
i understand your wanting to max out the loads before jumping over to the 3x10. for weight loss, ppl on the fitness forum are always steering people toward volume: don't rest more than 20 seconds! etc. but i kept feeling like, i'd be much happier doing squat reps at 155 (which is what i'm doing) than at 120 (which is what most other people are doing). i am glad that i can lift more after doing some strength focused programming; but have those other CC posters lost more fat than i? i think so. i'm beginning to wonder if these bodybuilders' names aren't farcical. rippetoe? i mean, come on. cuz-grow? pull-i-can? king, will-son, maul-er, waxman. the list goes on and on. and then there are the women: savage, peele (but some of their names are disappointing and candy-like, like heath). |
Well, you can always Turn On the Heath, if you want to make the name something suggestive. Mark Rippetoe's co-author on some of his books have the most impressive name in that regard though. Lon Kilgore sounds pretty scary, neh? It's a question of priorities - and I think that in the long run we're both better off when we've focused on becoming stronger for a while. When returning to volume work after an intensification period, we're lifting way, way heavier than we would have been if we'd stuck to volume approaches all the time. I'm tempted to copy your 10x3 example at some point, actually. But I am increasingly convinced that you and O. are right and that I should switch to a volume approach soonest. I just want to see if I can get a bit further up the strength scale after this reset/deload :) |
lovin the volume work post starr! if i look out the volume training i was doing back in january, i was doing reverse lunge sets of 7 reps w/a 50lb barbell. today i was doing sets of 8 reps w/85lbs. i was doing good mornings w/50lbs, and today i did them w/95lbs. and my heart rates are higher for it. i remember having heart rates in the 130s/140s when i was doing that stuff. today my heart rate was consistently up to 156 when i did the reverse lunges or 45degree lunges. reverse overhead press alone got it to 125. i had my monitor on "exercise," but didn't have it calculating calories (didn't feel like hearing the beeping). but i feel confident i did a pretty good burn job. good luck tomorrow w/advancing on the strength front. |
Thanks! Yeah, that's exactly what I'm thinking of when I want to hit some higher weights before switching to volume work - doing volume reps at much higher weights is just overall more beneficial for all the parameters we're after; both fat loss and general musclular developement. |
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