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Derek Weaver
06-03-2009, 09:40 PM
Wednesdays were my favorite days. Easy going stuff, just got enough activity to get the blood moving, whether it was some light bodyweight stuff or a long walk.

Good mentally after the hell that is depletion.

Arien Malec
06-04-2009, 07:23 AM
Yep. I also like Sunday -- these are the only 2 non OCD days of the bunch.

Derek Weaver
06-04-2009, 09:41 AM
I actually had the opposite problem. After eating ~50% sub maintenance cals. then moving into a carb load for 30 hours followed by a maintenance day... it was hard mentally for me.

It felt like one extreme or another was all that I should be doing.

It was a good rest though.

Arien Malec
06-04-2009, 12:38 PM
Hmm. I compressed the carb load to about 20 hrs, then IF'd from then to Saturday. I then ate normally on Saturday (no IF, low carb, maintenance calories), hit the power workout, and found Sunday to be a piece of (low carb) cake.

I've been IF'ing Monday-Thursday, and IF+high protein+low calories seems to be just fine -- no hunger at all. The day that I hate (besides the depletion crap) is today -- the carb load. It just feels unnatural to me and I end up feeling overfull by the end.

Arien Malec
06-04-2009, 06:45 PM
Thursday:
light eating until afternoon (can of tuna, 2 scoops of protein powder)

Weighed in at 190.8, suprailliac 6mm, abdominal, 17mm

sn: 50x1x3
c&j: 61x1x3
fs: 70x7x3
floor press, rows, rdl x8x2

Carbolicious.

Derek Weaver
06-04-2009, 09:22 PM
I IF'd weeks 2-4, first week I tried to eat several times on depletion/low carb/low cal days and felt like hell.

Carb load wasn't too bad except for the first few energy swings that I had. Maybe the first through third carb feedings sucked. I generally felt okay after that though. At this point I handle carbs of any sort pretty well.

Arien Malec
06-06-2009, 04:58 PM
Saturday.

Started out with kids vs. adults soccer game, which is a bit of a challenge, in that one is trying to do all of the three things below:

1) Play hard and have fun
2) Injure the little ones as little as possible and
3) Lose

Mission success!

Then did the power workout for UD2.0:

sn: up to 54.5 kg, tried at 56.5 but no deal
c&j: up to 65, no pop in the jerk. Probably should have rested more between sn and c&j
sn pp: 61x3x8
bsq: 97.5 kgx3x6

Tried for 8 sets, but nothing doing on the 7th set. Still the most weight I've done for reps. On a diet, even.

Weight: 191.6, suprailliac: 5.5, abdominal: 16.5. I may be just hoping on the .5 mm loss, but I don't think so.

Arien Malec
06-08-2009, 09:15 PM
Monday:
Weight 193.6, suprailliac: 5 mm, abd: 16 mm. Cool: heaver and leaner. Nothing better than that.

shp + sh: 47.5x2x3
Depletion workout. Too boring and painful to provide details. fs, bsq, rdl, cdl, floor press, row, sn pp. Work capacity for this crap seems to be increasing, in a narrow time and modal domain.

My son rowed 1000m.

Arien Malec
06-09-2009, 07:42 PM
tall cl + 2 j: 47.5x3x4
depletionorama. Felt stronger and easier than yesterday. Perhaps I need to be working harder? We'll see what happens on Thursday with fat measurements.

Arien Malec
06-11-2009, 08:13 PM
Thursday.
AM: rowed 20 minutes slowly, about 4500m total
PM:
weight: 190.6, suprailliac 5mm, abdominal 14mm (!)

sn: 52x1x3
j: 64x1x2, 61x1 -- for some reason, no pop in my jerks
tension workout: fs 3x6, floor press, row rdl 2x8

Carborama.

Arien Malec
06-13-2009, 01:01 PM
Saturday:
193.5, suprailliac 5mm, abdominal 15mm
sn: up to 52, had the strength but no speed to go higher (pulled it high enough, but horribly slow)
sn pp: 63.5x3x6
bsq: 100x3x5 (trying for 6 but failed on last rep of 5th set)
rows: 75x5x3

Arien Malec
06-15-2009, 04:25 PM
Monday:

Single day mega depletion. On business travel, used the machines in the hotel. 12 sets of 12-20 reps, across multiple muscle groups. More nausea but less overall suck than free weights.

Arien Malec
06-16-2009, 10:37 AM
Tuesday: additional depletion work: 3 sets of 15 of walking lunges and pushups. Just to be sure...

Arien Malec
06-18-2009, 07:02 PM
Thursday:

First, realized that I was measuring my skinfolds in the wrong places.
Second, my fat loss was nearly non-existent this week, as measured against the old places. The new, more accurate measurements are:

Weight: 191.4 lbs, suprailliac 9mm, abdominal 19mm

I was a hell of a lot fatter than I thought I was...

I'm not sure if I'm getting where I want to be by the end of this leaning exercise. I may need another go...

sn: 52x1x3
j: 63.5x1x3
rows: 63.5x8x3
floor press: 50x8x2
fs: 75x8x2
rdl: 93x8x2

Carborama...

Arien Malec
06-20-2009, 10:44 AM
Today: 193.7, suprailliac 8, abdominal 18mm

It always amazes me when I eat a ton of carbs and lean out.

On UD2.0, I've maintained or increased weight and lost quite a bit of fat.

Today:

sn: 52x1x5
sn pp: 65.5x3x6
bsq: 100x3x3, 70x6x2. I failed on the 100kg, I think because I was trying better high bar squat form than last time. I think I need to drop the weight down and stick to better mechanics.
chins: 3xmax

Arien Malec
06-20-2009, 07:23 PM
It always amazes me when I eat a ton of carbs and lean out.

Downside -- way puffy and inflamed today. Probably because my last carb-up included wheat and oats; previous carb-ups were rice and sweet potatoes only.

Derek Weaver
06-21-2009, 03:23 PM
I definitely noticed that the more processed the carbs the better on my refeeds.

I tended to carry a lot of water for ~2 days post 30 hour carb load and then whoosh, way leaner.

How long are you continuing UD2.0?

Arien Malec
06-21-2009, 03:33 PM
Agree on the simple processed carbs, but I was doing lots of TJs rice crackers and the like on previous refeeds, and more pasta and oatmeal this time round.

I've got one more week on this cycle, then two weeks at maintenance (with some vacation/off from lifting time in there). Then probably another cycle of UD2.0 to get me to 10-12% BF, then some eating and heavy lifting is in my future.

Arien Malec
06-22-2009, 08:35 AM
Sunday: Father's Day bike riding with the kids, some sprints with my son. All good in the world.

Arien Malec
06-22-2009, 09:15 PM
Monday:
193.8, suprailliac 8, abdominal 17.5

Depletionorama (fs, bs, rdl, sdl, floor press, row for hideous numbers of reps).

Arien Malec
06-23-2009, 06:59 PM
Forgot: Monday did some snatches. Tuesday did some jerks.

Plus depletorama including a 100 rep bw squat set. Joy. This whole thing is starting to suck really badly. I'm up for a break.

Arien Malec
06-25-2009, 08:38 PM
Thursday: going for a 8 day UD2.0 cycle. Feeling like crap - sore and tight all over.

Arien Malec
06-26-2009, 08:43 AM
OK, feeling like extra crap today.

Friday morning: 191 lbs, suprailliac 7mm, abd 17mm
sn: 47.5x1x3 -- no energy to go higher.
fs: 75x6x3 -- surprisingly hard
8x2 of floor press and row, skipped rdls today because legs are dead.

Now carbing and feeling the pain.

Arien Malec
06-27-2009, 03:35 PM
Realized today that the pain was inflammation pretty much all over. Ibuprofen and lots of foam rolling today to get on top of it.

Arien Malec
06-28-2009, 01:55 PM
Inflammation a bit better today. Will stretch and foam roll again.

Weight 193.2, suprailliac 7mm, abd. 17mm
sn: 52x1x5
sn pp: 65x3x6
bsq: 90x5x5
row: 61x5x3

Derek Weaver
06-28-2009, 03:05 PM
What were the carb choices this time around?

Arien Malec
06-28-2009, 09:42 PM
Mostly rice... A bit of oatmeal. Perhaps it's just the accumulated stresses of the carb ups and the overall work at low calories. Or something.

Arien Malec
06-30-2009, 07:02 PM
Back to maintenance exercise and eating.

Tuesday:
sn: 52x1x3
j: 65x1x3
ohs: 61x3x2
fs: 80x3x2
sn shrug: 70x8x3

Derek Weaver
06-30-2009, 11:03 PM
Are you going to take another couple weeks through after a maintenance phase or are you good for a while?

I'd figure on mostly rice for a carb up things should be alright. Not much crap in there to react to. Low cals + hard workouts + life stress = no fun mentally or physically.

Arien Malec
07-01-2009, 08:30 AM
Feeling much better now, so no harm done.

I've got an upcoming family trip to Chicago, so I'll wait until after that for the 2nd half of UD2.0. I had quite a bit more fat on me than I thought I did... The good news, as I keep telling myself, is that I have much more runway to gain muscle than I thought I did.

Derek Weaver
07-01-2009, 11:03 PM
Definitely a good thing. A lot of us underestimate the amount of insulation we're covering.

I thought I was maybe 12% when I started UD2.0. In reality I probably got to a legitimate 10% by being very aggressive the whole way through. I only figure 10% cause my abs were clear where they were "blurry" when I started.

Have a good time with the family in Chicago. Get recharged and get after it.

Arien Malec
07-06-2009, 07:42 PM
5 days of easy living in the mountains.

Results:

++ recovered :-)
+++ relaxed :-)
- body weight :-(
+ body fat :-(
- strength :-(

Lots of biking, inner tubing, even more reading and ping ponging.

Monday:
sn: 52x1x5 -- strange - very soft in the receiving position. Lifting it high enough, receiving it in the right position, very wobbly in the shoulder...
sn pp: 68x3 -- nothing doing, went down in weight for 4, hit 4 but barely, decided to switch over to pp
pp: 52x3x4
bsq: 93x3x5. Wanted 5x5, nothing doing today.

Arien Malec
07-08-2009, 07:59 PM
Wednesday:
Suckage fest.

sn: 52x1x3 -- problems in the receiving position -- wobble in the legs, not the arms. Weird.
pj + j: up to 61x2x3
ohs: 62x3x2
fs: 77x3x2
sn shrugs: 77x8x3

Arien Malec
07-11-2009, 12:03 PM
Saturday:
sn: worked up to 54.5
c&j: worked up to 65 - no spring in my j.
pp: worked up to 54.5x3
bsq: tried to work up to max 5, but screwed up the weights, thought everything was easy, then had no bounce to work to the real weights....
gm: 52x10
abz stuff

Arien Malec
07-14-2009, 11:31 AM
Tuesday:
sn: 52x1x3, hsn: 43x2x3 (added these in for speed)
pp: 54.5x3x6
bsq: 93x5x5
sn shrug: 93x8x2

Arien Malec
07-16-2009, 10:24 PM
Thursday

j: 61x2x2, 65.5x2x2
ohs: 65.5x2x3
fs: 79x3x2
sdl: 61x3x3

Arien Malec
07-18-2009, 12:00 PM
Saturday:

Working to maxes on slow lifts, getting some stall mats tomorrow so holding sn and c&j 'til then.

pp: up to 59x3
bsq: up to 100x5

Arien Malec
07-19-2009, 01:36 PM
Sunday:

Got the stall mats in, and rearranged my home gym, which was a mini workout in itself.
sn: up to 56.5kg
c&j: hit 65.5, missed 67.5 on the jerk. Pretty pitiful.
gm: 56.5x10x1

Arien Malec
07-21-2009, 10:18 PM
sn: 52x1x7
pp: 56.5x3x6
bsq: 95x5x5
sn shrug: 95x8x3

Derek Weaver
07-22-2009, 08:00 AM
Where'd you get the stall mats?

What do you think was the issue on the jerK?

Arien Malec
07-22-2009, 08:59 AM
I got the stall mats from someone in Dublin who was selling his massive home gym machine. (There's a funny story there -- the guy had a bb physique but seemed genuinely astonished that I could fold the mats up, pick them off the floor, and put them in my station wagon -- and I'm not that strong. He should have purchased a Pendlay bar, a rack and a set of bumpers rather than a big-ass home gym.) I've been searching Craigslist hoping for a steal for a while.

On the jerk, no pop in the drive and insufficient aggression getting under the bar. I'm working the push press to get a bit more confidence in both. Depending on what I do for gym situations in Chicago, I may just work the hell out of the push jerk and push press for the next couple of weeks.

Derek Weaver
07-22-2009, 10:43 PM
Nice find on the stall mats. I've realized after a go actually drilling Oly lifts and KB's etc. that I'm not as big, not as strong in some exercises but overall so much stronger it's not even funny.

On the jerk: A little GTG for the jerk and push presses may be kinda nice. Sometimes shoring up a (relative) weakness pushes the rest of your strengths along.

I think your numbers are good as is, you should do some good things when you get back to full training if you go that route while in Chicago.

Arien Malec
07-25-2009, 11:44 AM
Found a gym with a discount. $50 will get me workouts the next couple of weeks. Gym has a squat rack, a nice set of dumbells, and an incline bench that I'll use. Of course, everyone else works out on the machines, so I have my section to myself.

pj: worked to max triple, which was, astonishingly, 61kg. Need more pop
pp: worked to max triple, failed at 61, worked to max single, failed at 65
incline bench: worked to max triple, 61 (is there a theme here?)
bsq: worked to 102x5x1
messed around with dumbell snatches, and push jerks, ended with incline situps with 45lbs.

Arien Malec
07-28-2009, 07:38 PM
Monday, had some intestinal stuff. Way under ate.

Tuesday:
pj: up to 61x2x5 -- major suck
incline bench: 43x5x5 -- starting light on this
bs: 97.5x5x5 -- missed on the 5th set. Will try again next week at this weight.
cl shrug: 102.5x8x3
box jumps: 3x8 to a box that was mid-thigh.
situps: 65 lbs x 10x3

After making fun of the other people in the gym, there were people who were actually working with barbells today. Mostly guys with big biceps and skinny legs doing curls, but there was one lanky skinny guy who did squat sets that blew away anything I did. I had 20 years or so on him, but still humbling...

Arien Malec
07-30-2009, 04:20 PM
Thursday:

Biking around the lakefront in a crazy quad bike.

pj: 59x2x3
ohs: 61x2x2
incline bench: 45x5x3
fs: 84x3x3
hang cl pull: 65x3x3
incline situps: 55x10x3
farmers walks: 90# dumbbells each hand.

Quick workout and done exhausted.

Derek Weaver
07-30-2009, 09:47 PM
That's a pretty gnarly workout. Sounds like you're having fun out there.

Arien Malec
08-01-2009, 09:51 AM
Basic in an out 'n' done today:
Saturday
pj: up to 65
incline bench: 47.5x5x3
bsq: 104x5x1
gm: 61x10x1

Have decided I'm not going to do another fat loss run until I hit 245# for 5 (that's my last 1RM, thus the milestone).

Arien Malec
08-03-2009, 10:35 AM
Monday

bs: 97.5x5x5
incline press 110#x5x3
rdl: 102.5x8x3

Arien Malec
08-05-2009, 07:04 PM
Wednesday:

Back at home. Good to be at the home gym (though missing the linear progression in the incline press)

sn technique drills (sdl + muscle sn + tall sn + sn balance)
pj: up to 65, 56.5x2x3
ohs: 61x2, 65x2, 68x1 (dropped the second rep)
fs: 86x2x2

Arien Malec
08-08-2009, 11:23 AM
Saturday.

Been dealing with profound fatigue, irritation, depression, etc. Coupled with reluctance to train today, I figure I need a back off week.

Approach will be to maintain intensity on sn/c&j/squats but reduce volume, but keep linear progression on push press.

sn technique work
pp: up to 61x2 (missed 3rd rep)
bsq: 106.5x3x1 (due for 5 today)
gm: 61x10x1

Ab rollouts with 135#s on my barbell. That hurts. Managed one set of 10, one set of 6, couldn't complete another set.

Arien Malec
08-08-2009, 11:27 AM
Also reading Dan John's Never Let Go. Mostly rewritten stuff from his t-nation articles. Good stuff, however, as usual. One thing that sticks in my head is his minimal strength standards: 2xBW DL and BW press. I'm not far off on the DL, but way far off on the press. Perhaps that's why I can't jerk worth a damn?

Arien Malec
08-08-2009, 01:01 PM
My 12 yo daughter also trained today for the first time

Goblet squat: 12.5#x5, 20#x4x2
db press: 7.5#x5x3 each arm
kb dl: 24kgx5x2

72 lbs bw. Will be doing pure linear progression.

Arien Malec
08-09-2009, 08:28 PM
On further reflection, screw fat loss for now. I need to get to 300# fs, and bw push press.

First step: 300# back squat for 5 reps. Based on current 5RM, should take me 12-15 weeks to achieve this (with 5#/week linear progression, with one week in 4 taken as recovery, and some vacation, issues, etc.). In the same time, I should be able to take my 3RM PP from 130 to 160# (based on 2.5#/week linear progression with no down weeks).

Assuming I can hit that, I'll figure out the next step. That should be November or so.

I'm going to do an oly meet in June next year (my 40th b-day) come hell or high water.

Arien Malec
08-11-2009, 07:55 PM
Tuesday:

sn: technique, then 47.5x1x3
pp: 59x3x5
bsq: 100x3x3

still tired and worn out. Keeping the intensity on the squats high but the volume low.

Derek Weaver
08-11-2009, 10:55 PM
On further reflection, screw fat loss for now. I need to get to 300# fs, and bw push press.

First step: 300# back squat for 5 reps. Based on current 5RM, should take me 12-15 weeks to achieve this (with 5#/week linear progression, with one week in 4 taken as recovery, and some vacation, issues, etc.). In the same time, I should be able to take my 3RM PP from 130 to 160# (based on 2.5#/week linear progression with no down weeks).

Assuming I can hit that, I'll figure out the next step. That should be November or so.

I'm going to do an oly meet in June next year (my 40th b-day) come hell or high water.

Nice. You should be able to spin 3 wheels on the backsquat with a solid progression week to week. From there everything else will seem easy.

Arien Malec
08-12-2009, 08:01 AM
Derek -- can you do me a favor? Hold me publicly to my oly meet goal. I just might weasel out otherwise.

Arien Malec
08-13-2009, 07:08 PM
Thursday:
pc + pj + j: 56.5x2x3
pp: 60x3x3 (trying for 5, need to do weekly, not every workout progress)
ohs: 65x2x2

Derek Weaver
08-13-2009, 08:14 PM
Derek -- can you do me a favor? Hold me publicly to my oly meet goal. I just might weasel out otherwise.

You got it. You're going to have a good year in the gym... you've got a goal and an audience. Nothing short of success can happen now.

Arien Malec
08-13-2009, 10:49 PM
Thanks, Derek! 10-11 months to go...

Arien Malec
08-15-2009, 12:42 PM
Saturday:

sn: up to 54.5
j: up to 70
pp: 61x2, failed on the third again, probably because it was after the jerks
bsq: 109x5
gm: 61x10
135# barbell rollouts: 2x5

Arien Malec
08-18-2009, 08:11 PM
Tuesday:
sn: 52x1x4, 54.5x1x2
pp: 56.7x4x5 (may have done 5 reps in the last couple of sets)
bsq: 100x5x5 (or 6, counting was not my strong point today)

Long training session, so ended for the day.

Arien Malec
08-20-2009, 10:42 PM
Thursday:

Watched some fun Korean weightlifting training at Iron Maven, so had to do:
h sn btk: up to 43x3x2
ohs: 68x2x2 (that's actually my old 1RM)
fs: 88.5x2x2

Arien Malec
08-22-2009, 04:06 PM
Saturday:

sn: hit 56.6, missed 59
pp: 61x3 (3RM PR)
bsq: 113x3 (tried for 5 -- wanted to blow out my 1RM as well as hitting a 3RM or 5RM)
gm: 61x10
bb ab rollouts: 61x5x3

Derek Weaver
08-22-2009, 06:06 PM
Nice push press pr.

Arien Malec
08-22-2009, 08:04 PM
Thanks, though I think that's still far far too low for me to be push pressing. My upper body lifts progress so slowly that it's nice to hit something I've been aiming at.

Feels good to do a 3RM for the squat with a weight higher than the 1RM I hit in mid-May.

Arien Malec
08-28-2009, 10:17 PM
Took a week off due to poor planning. Camping trip led into a business trip.

Decided to take a couple of weeks of fat loss, using an RFL approach. Throwing in a light bulgarian style program with it.

sn: up to 56.5
pp: up to 59x3
fs: up to 88.5x3

Derek Weaver
08-28-2009, 10:19 PM
Nice. RFL's a good choice. Get in and get out. UD 2.0 is a good one too since you can even put on a little muscle depending on advancement level and how it's done... but it's brutal.

RFL sucks psychologically, but it's over quick.

Arien Malec
08-29-2009, 08:06 AM
Yep -- the goal is to get it over and get right back into big eating and weekly gains.

Arien Malec
08-29-2009, 02:46 PM
Some strange stuff happening. Down to 189.6#, was 197 last week. Clearly lots of water loss. But I'm fatter than I was at the end of my last UD2.0 run at the same weight, so WTF? If I weren't stronger, I'd be worried.

Saturday:
sn: up to 52
pp: up to 56.7x3
fs: 88.5x2
tgu situps: 24kgx5x2 each side

Derek Weaver
08-29-2009, 07:00 PM
I had the same thing happen. I went from a bit above 160 lbs. to ~150 lbs. in about 2 weeks with no less than a 4 lb. drop in less than 1 week. It was weird...

Stress can really do it to me though... not sure about your drop. 8 lbs. in water is a big drop if unintentional.

Arien Malec
08-29-2009, 07:33 PM
No more stress than usual. Oddly, I feel parched, and am a bit swollen, which would point to water retention. Who knows...

Derek Weaver
08-29-2009, 10:13 PM
That is strange. Maybe digestion has been, um increased or enhanced?

Arien Malec
08-29-2009, 10:45 PM
Yes, that was the other theory... A couple of days of reduced eating, and my weight drops considerably... hmmm.

Arien Malec
09-03-2009, 08:19 PM
Weight back up so it must have been food transit issues.

Thursday:
sn up to 54.5
pp up to 59x3
fs up to 90x3
61 kg ab rollouts: 2x5

Arien Malec
09-05-2009, 09:48 PM
Back to the progressive program. Knocked the fat back enough for now.

Sucky day overall:

sn: up to 52x1x3
pp: 56.5x3x5
bsq: 97.5x5, 88.5x5x2

Arien Malec
09-07-2009, 01:38 PM
Trying another experiment in linear progression:

sn: up to 52x1x4
j: up to 65.5x1x3
floor press: 52x5x3
bsq: 90.7x5x3

Derek Weaver
09-07-2009, 05:14 PM
How did the weight pan out? I saw the post a couple days back saying you'd knocked the fat back.

Arien Malec
09-07-2009, 09:22 PM
No abz yet, but I knocked back a couple of notches on my belt. And after only a few days of carb-up and good eating, my scale weight is back up to 197#. I figure I finished around 13% BF. Doesn't give me much room to gain mass, but that's the way my body works

All in all, I like UD2.0 better than RFL - but there's no doubt that RFL gets results quickly, and psychologically, it feels better to get back to the main event.

I'll see how linear progression goes. I'd like to get the squat up to 280x5 before I hit at the fat again. My vague approach here is to concentrate on strength gain, eat to support that, and knock the fat back back every now and then, hoping to end up at a lean 200 or so.

Arien Malec
09-09-2009, 10:11 AM
Wednesday:

sn: up to 52x1x5
pp: 52x5x3
bsq: 93x5x3
gm: 61x10x1

Arien Malec
09-12-2009, 02:29 PM
Saturday:

sn: 52x1x6 (wobbly at first)
floor press: 54.5x5x3
bsq: 95.2x5x3 (tough at first, easier later, need better warmup)
61 kg ab barbell rollouts: 3x8

Arien Malec
09-15-2009, 06:31 PM
Tuesday:

Legs feeling beat up.
sn: 52x1x7
pp: 54.5x5x3
bsq: 97.5x5x2 (failed 3rd set, deload next workout)

Arien Malec
09-18-2009, 06:38 PM
Thursday:

Feeling good today. Didn't deload.

sn: 52x1x10 -- go up next workout
j: 65.5x1x5
floor press: 52x5x3
bsq: 97.5x5x3
gm: 61x10x1

Arien Malec
09-20-2009, 04:41 PM
Sunday

sn: up to 54.5x1x3
pp: 56.8x5x3 but failed
bsq: 100x5x3
rollouts: 61x8x3
farmers walk

Derek Weaver
09-20-2009, 04:57 PM
Nice progressions.

Arien Malec
09-22-2009, 08:16 PM
Thanks!

Tuesday:
sn: up to 54.5x1x4
j: 65.5x1x3 -- no pop
floor press: 57.8x5x3 - failed last couple of reps
bsq: 102x5x3 - had a weird technical fail on the 3rd rep of the last set. Quickly reloaded the bar and hit 3 more reps. Felt like I could just rep forever

Ate steak immediately after.

Arien Malec
09-25-2009, 07:00 PM
Friday:
sn: up to 54.5x1x5
pp: 56.8x5x3 (less one rep)
bsq: 104x5 -- hit one set, got one rep on second set.

I'm going to put a lower volume fs workout in between bsq workouts and see how that goes.

Arien Malec
09-27-2009, 01:06 PM
Sunday:
sn: up to 54.5x1x6 (felt like I could do more here, but held myself)
floor press: 56.7x5x3
fs: 93x3, 93x1x2 (should have done 3 sets of 2)
ab rollout: 61x8x3
farmers walks: 80lbs each arm x driveway (both ways) x 2

Arien Malec
09-29-2009, 07:40 PM
Tuesday:
sn: up to 54.5x1x7
pp: 56.8x5x3
bsq: 104x5x3
(finally on both)
gm: 61x10x1

Derek Weaver
10-01-2009, 10:21 AM
Nice back squat.

started picking out a meet to lift at?

Arien Malec
10-01-2009, 10:44 AM
Redwood Empire meet in Cotati, 2010!

Derek Weaver
10-01-2009, 01:21 PM
Nice, I lived in Cotati for a year or so when I was in college at SSU. I didn't realize there was a weightlifting culture up there...

Arien Malec
10-01-2009, 07:48 PM
Thursday:
sn: 54.5x1x6 -- lots of misses. Not feeling coordinated today....
floor press: 59x5x3
tried a snatch at 52 kg afterwards, nailed it just fine.
fs: 93x2x3

Arien Malec
10-03-2009, 01:22 PM
What a difference a lighter day makes:
Saturday:
sn: 54.5x1x10 -- going up to 56.7x1x3 next workout
j: 68x1x5
bsq: 106.5x5x3
ab rollouts: 135#x8x3
farmers walks: 105# each arm length of driveway and back x 2

Arien Malec
10-05-2009, 07:02 PM
Tuesday:
sn: up to 56.7x1x3
pp: 57.8x5x3 (missed last rep)
fs: 93x3x1

Arien Malec
10-08-2009, 07:29 PM
Thursday: Longer break

sn: up to 56.7x1x4 (actually 5 -- missed 4th attempt, then retried)
j: 68x1x7
floor press: 60x5x3
bsq: 108.8x5x3
gm: 61x10x1

Arien Malec
10-10-2009, 05:59 PM
Lifting day, but spent the day in intestinal distress. My legs are aching, generally feel like crap. I have to fly out tomorrow, back Tuesday, so an unplanned training break.

Derek Weaver
10-10-2009, 08:35 PM
Bummer on the intestines acting up. Come back and hit a PR after the break.

Arien Malec
10-13-2009, 10:05 PM
No PR. Spent another day sick as a dog, and am in recovery mode.

Tuesday:
sn: up to 56.7x1x5, but missed 2. Not feeling strong.
Decided to deload and build back up.
pp: 52x5x3
bsq: 97.5x5x3

The back squats were surprisingly tough.

Arien Malec
10-15-2009, 09:29 PM
Thursday.
Still in recovery, although my weight is back to snuff...

sn: up to 56.7. Missed my first, hit two, missed the last. Went back to empty bar, worked back up, and hit another one and failed the next. Went back a bit and hit a few.

The good news is that I'm getting more aggressive. The bad news is that I'm lifting enough weight that I may not be able to get linear progress. I'll keep trying on it, but may need to go to weekly progress.

Burnt a lot of time on this, so went to squats:
100x5x3

Arien Malec
10-17-2009, 02:05 PM
Saturday:
sn: 56.7x1x7 -- good!
j: no snap, stopped early
floor press: 61x5x3
bsq: 102x5, 102x3 -- dead legs...

Some wins, some losses.

I'll rest up a couple of days and see how linear progress goes next week.

Derek Weaver
10-17-2009, 04:59 PM
Nice snatch number. You think the snatch affected the jerk?

Arien Malec
10-17-2009, 11:30 PM
The jerk and the squat both. I'm surprisingly wiped now and will probably be feeling like hell tomorrow. No regrets, though -- when it feels strong and smooth, you have to run with it....

Arien Malec
10-20-2009, 06:36 PM
Tuesday:
Despite the 2 days rest, sucky workout today:
sn: 56.7x1x2, then 2 fails. Went down and hit a few at a lower weight
pp: 59x5x3, but hit only 4 reps last two sets
fs: worked to max 3, but failed, hit 84, failed at 95

I'm going to take a down week, then hit a H, L, M workout framework.

Arien Malec
10-22-2009, 10:35 PM
Thurs:
sn: 50x1x5
j: 61x1x5
fs: 84x3x2

Perhaps I'll go to a Bulgarian cycle rather than back to a strength cycle, just for a break

Arien Malec
10-24-2009, 11:15 AM
Saturday:
Joe Mills 20/20
sn: started at 38.5, ended at 56.7. Go up next time
c&j: started at 52, ended 70. Go up next time

Tried to do farmers walks, but no juice.

Arien Malec
10-24-2009, 02:38 PM
Forgot to mention: tried at 59kg. Had it high enough but lost it far forward. Need to get the bar in closer. Tried to video, but need to find a better viewing angle in my gym...

I desperately need coaching, and with Glenn and Greg within 35-60 minutes from me, I have no excuse not to get some, but work has been really intense lately.

Arien Malec
10-25-2009, 06:50 PM
Today:

Feel like a truck hit me. In a good way.

Read Wendler's 5/3/1 ebook. I really like the approach. After my quasi-bulgarian run, that's what I'll be doing.

Arien Malec
10-26-2009, 07:39 PM
Monday, light day:
sn: 12 reps, between 43 and 47.5
c&j: 6 reps between 54.5 and 59
fs: singles up to 93, pulled something.

Arien Malec
10-30-2009, 07:02 PM
Missed my Wednesday workout -- Bay Bridge closed and I had a flight to catch.

Friday:
sn: 12 reps, between 43 and 52
c&J: 8 reps, between 56.7 and 61

got some proper farmers walk bars so did the following:

3 rounds, farmers walk w/105# each hand, 5 sand bag push presses

Arien Malec
11-01-2009, 10:14 AM
Sunday:
Mills 20/20

sn: 20 reps from 41 to 59. Tied PR @ 59.
c&j: hit 16 reps, fell apart. Too worn from the snatches

ab rollouts with 135# bar: 2x8, started to irritate the muscle that I injured on Monday, so I stopped.

Derek Weaver
11-01-2009, 12:25 PM
Nice snatch work.

Arien Malec
11-01-2009, 03:22 PM
Thanks -- the last time I hit 59 kg, about a year ago, I had an audience (pre-teen girls but still effective to set a PR). This time was all alone after a ton of work, so hopefully it will stick as an achievable working max.

Derek Weaver
11-01-2009, 04:19 PM
Have you laid out any goals for the birthday weightlifting meet?

Arien Malec
11-01-2009, 07:38 PM
My only goal these days is to improve from week to week. Seems to work better for me. I'd love to snatch bodyweight someday, but right now, snatching 70 kg (about 3/4 bodyweight) seems lofty goal.

Actually, my goal for my first meet is to total :-)

Arien Malec
11-02-2009, 06:12 PM
Monday:

Had an opportunity. Hadn't done front squats for a while, so did the 5 day from 5/3/1:

fs: 59x5, 68x5, 77x7 (failed at the wrists, not the legs)
kb swings: 24x20x4

Arien Malec
11-03-2009, 06:48 PM
Tuesday:

Feeling tired.
sn: 10 singles from 45 to 50x1x3
c&j: 7 singles from 57 to 63.5

Arien Malec
11-05-2009, 06:36 PM
Thursday.

Still feeling tired. Did a long IF day on Wednesday and shorter IF today as well. On Wednesday morning, I was 204 lbs, now I'm 198.5 lbs. Water weight to be sure, but still shocking.

I'm getting a bit chunky and my wife is noticing, but my recovery sucks unless I eat a ton...

sn: 9 singles from 43 to 52
j bk kn: 7 singles from 61 to 70

Arien Malec
11-07-2009, 10:12 AM
Saturday:
20/20
sn: started at 43, made it through the first 3 groups of 5 singles, then basically fell apart.
c&j: started at 54.4, ended at 70, failed at 72.5

Arien Malec
11-08-2009, 11:08 AM
Sunday:
fs, 5/3/1, 3 day

fs: 63.5x3, 72.5x3, 81.5x5 (again, problem is upper body here)

3 rounds:
30 m farmers walk, 135# @ arm, one turn
6 sandbag front lunges

Arien Malec
11-11-2009, 07:42 PM
Wednesday.
First day of new 5/3/1 inspired program.

sn: warm up, then 47.5x1x24 (includes 4 technical fails).

Arien Malec
11-12-2009, 07:47 PM
Thursday:

So perhaps doing push press 5/3/1 right after snatches is not such a good idea. My shoulders were a bit tired after all the snatches yesterday.

pp: 5x85#, 5x100#, 6x115#. Rather disappointing.

Then did 5x10 shoulder presses with a pitiful amount of weight.

Lots of foam rolling and stretching, and done.

Arien Malec
11-14-2009, 04:34 PM
Shoulders and triceps feeling it today....

I have an odd meeting and travel week next week, so wanted to get my work in Sunday so I can work Tuesday and Wednesday morning next week. I combined C&J and squat work.

c&j: 59x1x7
bsq: 68x5, 80x5, 90.7x13

Ouch...

Arien Malec
11-15-2009, 12:57 PM
Legs not too bad today.

Conditioning:

farmers walks + sled drags until tired.

Arien Malec
11-16-2009, 08:45 PM
Sled drags are awesome. I'm up for buying a steel sled or making my own.

Also yesterday, I did some hill sprints.

After the last two days, I'm sore all over and 206 lbs.

Arien Malec
11-17-2009, 07:24 PM
Tuesday. Still sore. Decided to combine snatches and push press because I have a hard work and travel week coming up.

sn: worked up to 52 x 1 x 8 -- no more.
pp: 95#x3, 105#x3, 120#x5 + 1 almost lift.

Arien Malec
11-21-2009, 01:33 PM
Worst day ever. Perhaps has something to do with an impromptu IF session that got a bit out of control, and some travel, lack of sleep, etc.

Decided to re-organize my schedule to the following:

T: C&J
W: PP
Sa: Sn
Su: BSQ

Snatches were just a mess today. Not even worth recording.

Arien Malec
11-22-2009, 11:53 AM
Sunday:

bsq, 3 day.

Warmed up with clean drills (tall, hang, halting dead + hang clean)
bsq: 75x3, 84x3, 95x13

Some sled pulls to finish.

Perhaps I underestimated my back squat max...

Derek Weaver
11-22-2009, 12:28 PM
Nice reps at 95.

Arien Malec
11-23-2009, 08:28 AM
Thanks -- it will be fun to see next week what I can do with 100kg. That being said, I'm not all that looking forward to seeing 95kg again three weeks from now. 15 or worse 20 repping just isn't all that fun.

Arien Malec
11-24-2009, 04:15 PM
Tuesday:

sn drills -- still no speed
pp: 45x5, 52x3, 57x2

5 rounds: 125m row, 10 sandbag pushpress

Derek Weaver
11-24-2009, 08:03 PM
Yeah, 20 reps @ 95 kg's sounds like a very puke filled PWO window. Worse than the prowler flu.

Arien Malec
11-25-2009, 03:38 PM
Wednesday:

wanted to do c&j for maximum singles at 66kg, but no jerk after the overhead work yesterday, so did 66x1x15 cleans, then gm: 52x10x4 sets

Arien Malec
11-26-2009, 02:38 PM
Thursday:

Felt like doing DL on a Thanksgiving day. Will mess up the snatches on Saturday for sure, but tough.

dl: 118x5, 134x3, 150x1 (nothing more -- back weak due to gms yesterday), then 134x3 again.

Finished with 65# fs tabata, did 5 rounds before it looked more like max effort work...

Arien Malec
11-28-2009, 02:13 PM
Saturday:

snatch day. Given the DL attack on Thursday, stayed very light, and still had some trouble. My basic problem is upper body weakness, and I'm still not recovered from the push press work. Also, I'm not sure this overall program is working -- may need to re-evaluate...

47.5x1x5, 43x1x5

Arien Malec
11-29-2009, 09:27 PM
Sunday:

bsq 531 day:

80x5, 90x3, 100x10
My failure point here was lower back from the gm/dl work W/Th, legs were happy to do more.

Then: 3 rounds, fs 52x10, knee high box jumps x 10

Glad to have a recovery week coming up.

Arien Malec
12-01-2009, 08:54 PM
Tuesday:

recovery, sn work and recovery pp

Arien Malec
12-03-2009, 09:40 AM
Wednesday:
light clean & jerk work.

Arien Malec
12-05-2009, 11:09 AM
Saturday:

some snatch work
press: 80#x5x5, didn't get all reps on last set. arghh.

1000m row..

Arien Malec
12-05-2009, 04:43 PM
Later in the day:

bsq: 102x5x5

Arien Malec
12-07-2009, 06:20 PM
Tuesday:

sn: up to 47.5x1x5
speed fs: 65x2x10
tried at bench press, weak as hell. Did pp: 52x2x4, surprisingly hard.

Derek Weaver
12-07-2009, 10:34 PM
Whoa bench presses.

How's the progress and schedule for the first Oly meet this coming year?

Arien Malec
12-08-2009, 09:08 AM
Shoulder strength...

Focus for meet is:

1) Strength focus on squat and push press until start of April
2) Bulgarian-like focus on snatch and C&J with coaching until July

Thanks for asking!

Arien Malec
12-09-2009, 07:01 PM
Wednesday:
sn: up to 47.5 for a couple singles
pp: up to 61 for a single -- disappointing, since my last PR was 61x3
sq: up to 113.5x5, 5RM PR.

Derek Weaver
12-09-2009, 07:19 PM
Nice. Any numbers you're planning to hit in the next few weeks leading up to the meet?

Arien Malec
12-09-2009, 08:04 PM
5 lbs per week until April should get me up to 140x5 on the squat. Push press, God only knows.

Arien Malec
12-09-2009, 08:35 PM
Oops, just noticed I inflated my squat by 20kg. That would be nice. Corrected now. One additional point: last time I played with 250#, I hit 3 reps, but cut depth to parallel. This time, I was squatting full range of motion. Still weak, but stronger...

Arien Malec
12-12-2009, 03:52 PM
Saturday:

sn: light and fast for 4 doubles
press: went down to 75# because I failed at 80# last week. Easy 5x5. Arghhh.. I hate being this weak.
bsq: 104x5x5. Surprisingly tough.

Wine and pizza last night?

Arien Malec
12-13-2009, 03:33 PM
Sunday:

Walked up to the local hill with my son, and sprinted up x 3.

Garrett Smith
12-13-2009, 07:46 PM
Saturday:

sn: light and fast for 4 doubles
press: went down to 75# because I failed at 80# last week. Easy 5x5. Arghhh.. I hate being this weak.
bsq: 104x5x5. Surprisingly tough.

Wine and pizza last night?
Even I think it sucks, but yes, alcohol+nightshades+gluten+dairy will ruin the next day's workouts. Sad but true. :(

Arien Malec
12-13-2009, 09:01 PM
Even I think it sucks, but yes, alcohol+nightshades+gluten+dairy will ruin the next day's workouts. Sad but true. :(

Why does the stuff have to taste so good?

Garrett Smith
12-14-2009, 05:22 AM
As I tell people...crack addicts love crack...that doesn't mean it is good for them!

Arien Malec
12-14-2009, 10:26 AM
Monday:

light work:

dumbell snatch (exposing weak shoulder muscles)
light floor presses done for speed
light front squats, same

On a side note, one advantage 5/3/1 has over Texas Method is that TM invariably makes me fat... I'll be trying to add more conditioning work in to avoid this.

Arien Malec
12-14-2009, 10:26 AM
The note about TM making me fat is a bit ironic given the discussion above on wine and pizza -- clearly wine and pizza and sugar makes me fat. But TM has a causal role in the whole chain, based on repeated experience.

Arien Malec
12-17-2009, 06:46 PM
Thurs:

Long week of plane travel, low sleep, dehydration, and lots of IF (I always use plane travel as a convenient time to IF).

Today:
sn: light and fast
pp: up to 61x1, couldn't pull out a second, was hoping for three. Disappointing.
bsq: up to 118x5, both a 1RM and a 5RM PR.

1500m row until I couldn't breathe.

Arien Malec
12-20-2009, 01:37 PM
Sunday:

sn: light and slow. Snail slow....
press: 80#x5x5. Easy
bsq: 106.5x5x5. Hard. Missed last rep of last set.

Derek Weaver
12-20-2009, 02:37 PM
Ar eyou squatting in a cage?

Arien Malec
12-20-2009, 03:29 PM
Nope -- squatting racks and walking it out. Why?

Arien Malec
12-20-2009, 07:40 PM
Later:

1) Felt like a truck hit me, and not in a good way
2) Did 3x hill sprints.

Derek Weaver
12-20-2009, 08:20 PM
Nope -- squatting racks and walking it out. Why?

Just wondering. I'm in the market for one and was going to ask where you got yours since it sounds like you're not that far from me (Bay Area right?).

When you miss a rep are you short stroking it? Or are you dumping the weight off your back i you get stuck in the hole?

Arien Malec
12-20-2009, 09:04 PM
I have a pair of sawhorses that I dump them on. Kinder to the platform, otherwise, I'd just dump them off my back.

Derek Weaver
12-20-2009, 09:10 PM
Yeah, I've done the saw horses, but if I start to fall forward that could still suck.

Arien Malec
12-21-2009, 08:24 AM
Yeah, I've done the saw horses, but if I start to fall forward that could still suck.

I lose lifts in the hole, where they are easy to dump. If you have a different pattern of missing -- yes, platform or rack.

Arien Malec
12-21-2009, 09:13 PM
Other milestone: I weigh 94kg exactly. Heaviest I've ever been. Now to be the same weight with different stuff on me.

Arien Malec
12-22-2009, 05:51 PM
Tues:

Still feeling Sunday's workout.
sn: light, actually felt fast
clapping pushups: pitiful number of pushups
bsq: 84 kg x 5 x 2: didn't feel light
Grumble grumble. Hopefully recover for Thursday's max 5.

Derek Weaver
12-22-2009, 06:18 PM
I may have missed it, but is this an Oly Based Texas Method approach you're working?

On the snatches did you have a set number of reps/sets or were you just working speed for whatever felt right? I like to go about it that way if I'm working pure power and technique stuff.

Arien Malec
12-22-2009, 06:25 PM
I'm doing pure Texas Method for back squats and press/push press, and a set of "as many as feels good" snatches before hand to keep technique and speed up. Focus here is strength (back squat up to 300#x5, then focus on front squat, and push press up to BW or April 1st, whatever comes first), with enough work on the snatch to keep things from going to hell.

Derek Weaver
12-22-2009, 08:15 PM
Nice. Sounds like a good way to go.

Arien Malec
12-24-2009, 11:46 AM
Thurs:
sn: up to 47.5 for a few quick singles
pp: 61x2 (better, but still urrr...)
bsq: 120 -- trying for 5, hit 1. Clearly not recovered well, total opposite of last week. Will cut Mon workload down...
farmers walks, ~105#x45mx2, x30m
Kroc rows: 3x15 with 24kg kb.

Arien Malec
12-24-2009, 04:20 PM
Later: long walk with 10 or so hill sprints and some 70# son carries.

Arien Malec
12-26-2009, 10:10 PM
Another walk today. No hill sprints -- feeling beat up. But my son decided he was tired, and I had to carry him up a steep damn hill....

Realized today that my third anniversary of starting lifting is coming up. Probably first lifted mid Feb sometime. I did machines before that, but squats and deads and presses and the like didn't start until then. It seems like a lot longer.

Arien Malec
12-27-2009, 12:06 PM
More reflective end of year stuff on things I've learned, particularly on reading through this log again:

1) I can't get strong and work oly lifting technique at the same time. My technique goes all to hell under the stresses required to gain strength.
2) Bulgarian-style (just snatch, c&j, fs) lifting in various incarnations works to perfect technique and drive more consistency with higher weights. It sometimes even makes my max go up.
3) It takes me three times as long as the "average" person to drive any increase.
4) Accordingly, I have to stick with something three times as longer as the average person (in particular, the CA/Burgener approach of 1 month strength, 1 month Bulgarian doesn't work well for me) (maybe 3 months each?)
5) My upper body strength really sucks. I need to work hard on it
6) My technique could use some dedicated work
7) My "average, everyday" eating drives weight gain, particularly under the stress of the Texas Method program (that's probably my exception to everything comes harder -- weight gain and fat gain comes easier).

Yearly progress:
bsq: 1RM 245# at the beginning of the year, 5RM of 260 (hopefully 265) at end
sn: once, on a fluke, pulled 130# last year, pulled 130# this year at the end of the snatch side of a 20/20 lifting session.

In retrospect, should have spent the whole year getting my squat and upper body strength up.

OK, enough lessons learned. Plan stays the same: work squat and press/upper body strength to beginning of April, switch over to 3 solid months of bulgarian approach.

Arien Malec
12-27-2009, 02:22 PM
Crap. Crap. Crap. Bombed out on squats today as well.

sn: light and slow... Urgh.
press: 82.5#x5x5. No problem
bsq: 106.5x4, did one set, failed on second(!) set.

OK, a week of light squat work, then 5/3/1 for squat, but still TM for press.

Arien Malec
12-28-2009, 04:18 PM
More hill sprints today. I'm not so winded, so conditioning is better, even if strength is taking a nose-dive.

My success on Texas Method seems to depend on unlimited eating and doing not much else. That's cool for a month or so, and then the fat and sloth starts to add up. My guess is that the combination of trying to be careful about eating and doing regular conditioning (farmer's walks, hill sprints, etc.) put me in an overtrained state, at least with respect to squats.

Arien Malec
12-30-2009, 11:01 AM
Tuesday:

Just a few sets of pushups.

Instead of jumping to 5/3/1, will use a cycle of a Starr workout with ramping 5s and 3s, and see how that goes.

Will try to max single press tomorrow, and see how that goes as well.

Derek Weaver
12-30-2009, 01:19 PM
Are you going to use the Bill Starr Power Workout? (http://startingstrength.wikia.com/wiki/Bill_Starr_5x5)

Arien Malec
12-30-2009, 01:47 PM
Are you going to use the Bill Starr Power Workout? (http://startingstrength.wikia.com/wiki/Bill_Starr_5x5)

Yep - that's the one. I'm going to stick with TM for presses, use the Starr approach for squats, and do the usual oly work beforehand.

Arien Malec
12-31-2009, 10:19 AM
Crap. Upper body destroyed as well. Overtraining? Crap.

(missed my press PR by a mile).

Arien Malec
12-31-2009, 04:17 PM
I was pissed, so I went back in later today (New Year's Eve) and cleaned each rep before I pressed it.

Hit a PR of 115#. Weak, but still a PR.
Then did clean singles, worked up to 80kg. Don't know if that's a PR or not - either a tie or an outright PR. Had nothing above that.

Arien Malec
12-31-2009, 04:31 PM
After looking through the log, I'm calling it a PR.

So, my progress this year:
bsq: 245# 1RM PR -> 260# 5RM PR
press: 110# -> 115#
cl: 77kg -> 80kg

All in all, not a great year. OK progress on the squat, not much else.

Arien Malec
12-31-2009, 07:05 PM
Went out and ran a mile and did 3 quick hill sprints. Feeling good.

Arien Malec
01-01-2010, 12:08 PM
My son wanted to "get points" weightlifting, so I worked out with him. He does a variety of two hands anyhow work with a dumbbell (that is, just having fun getting the weight overhead). I did one hand snatches. Worked up to 70lbs each hand, no more.

My right arm is finally stronger than the left -- after an upper back injury three or so years ago, my right arm was terribly weak. Had to do 10lb db presses to get back.

Arien Malec
01-01-2010, 02:30 PM
And I may regret this later, but another walk in the woods, complete with a few hill sprints and son carries.

Arien Malec
01-03-2010, 02:04 PM
Regret was today.

sn: light and fast. 45x(floor + hang)x5
press: 85#x5x5. Easy.
bsq: 135#x5, 165x5, 195x5, 225x5, 245 -- one rep then fail.

My recovery abilities seem to suck. Big question: rest a couple of weeks then retry Starr method, or switch to 5/3/1? My inclination is to go 5/3/1. I want to keep up the conditioning work, and my weekly recovery seems not to be there.

Arien Malec
01-05-2010, 08:51 PM
Must be the new year -- my log is pushed to page 2 in two days.

Just pushups today. Legs feel beat up today.

Arien Malec
01-09-2010, 12:44 PM
hsn to max for day: 54.5
pp to 61x2, still no third rep
bsq: 5/3/1 recovery day.

Arien Malec
01-12-2010, 11:11 PM
h pcl to max for day: 70kg, then 80%x2x3
press: 87.5#x5x5
Bradford press 5x10 (last set 20 reps)

Derek Weaver
01-13-2010, 11:20 AM
Bradford Presses are brutal for me. What weight did you use?

Arien Malec
01-13-2010, 12:49 PM
50% of my working weight. Too light, as it turns out, but it's easier to bump it up than scale it back.

I'm working on an experiment. I'm structuring the remainder of my strength phase somewhat like this:

T/Thu/Sat:
Oly A/Oly B alternating
Upper body: T: volume (press 5x5), Thu: light, S: heavy (pp max 3)
(Saturday only): Squat 5/3/1
Assistance (Bradford press, Kroc rows, RDLs, GMs)

For Oly A/B, I'm doing something quasi Westsidish:

A: Work to max on some lift variant
B: Stay light and do 10 sets of 2, working on speed on some lift variant.

Could be a stupid idea, but might help me develop power and speed without taxing my recovery capabilities.

Arien Malec
01-14-2010, 07:26 PM
Thursday:
hpsn + ohs: 53x(2+2)x6
pushups
rds: 205#x10x3

Arien Malec
01-16-2010, 11:31 AM
Saturday:
pp: finally hit 135x3 again.
bsq: 5 day: 185x5, 205x5, 230x8, wanted 10 but cramping undid me.
Kroc rows

Arien Malec
01-18-2010, 01:20 PM
Sunday: ouch.
Monday: ouch. Did 5k row at a moderate pace for some active recovery and blood flow.

Arien Malec
01-19-2010, 08:56 PM
Tuesday:

hpsn: up to 47.5, which went up easily, but no dice at 50kg. Odd.
press: 90#x5x5
Bradford press: 65# reps to failure.

Arien Malec
01-23-2010, 12:35 PM
Crap, got behind:

Thursday:
hpcl: 52x2x10, trying for fast, but failing
pushups

Saturday:
Have been cutting food back for the past couple of weeks. Down to 198 lbs.
Haven't felt much loss of strength until today.

Push press was fine:
pp: up to 137.5#x3
bsq: 3 day: 190#x3, 220x3, 245x3 -- 220 and 245 felt really heavy. Hadn't eaten today, so could just be lack of food....

Arien Malec
01-23-2010, 05:58 PM
Later Saturday:

Easy jog and 3x hill sprints (~120m). Lost quite a step over the past few weeks...

Arien Malec
01-24-2010, 05:01 PM
On some reflection, I'm going to plan to compete this summer at the 85kg class level. I don't have the muscle to justify being at 94kg, and fat doesn't lift weight. I've put on some muscle over the years, but also quite a bit of fat. I could fit all my current lean mass at the 85kg level quite easily. Much healthier.

Given that, I'm going to switch to a Bulgarian approach rather than the strength based approach I'm going with now. I'll stay with the upper body program but go with a 5/3/1 front squat program instead of the back squats.

Arien Malec
01-26-2010, 12:12 PM
Last gasp week of the current program.

hpcl: topped out at 68kg, crappy form.
press: went to 92.5#x5x5, managed three work sets, failed on 4th.

Derek Weaver
01-26-2010, 12:40 PM
On some reflection, I'm going to plan to compete this summer at the 85kg class level. I don't have the muscle to justify being at 94kg, and fat doesn't lift weight. I've put on some muscle over the years, but also quite a bit of fat. I could fit all my current lean mass at the 85kg level quite easily. Much healthier.

Given that, I'm going to switch to a Bulgarian approach rather than the strength based approach I'm going with now. I'll stay with the upper body program but go with a 5/3/1 front squat program instead of the back squats.

This is probably a good call. The only strength/power athletes that can really justify being tubby are the SHW's. Everyone else is better at sub 15% bf, better sub 12% from a health perspective if you ask me.

Your relative strength will take a pretty good leap

Arien Malec
01-26-2010, 09:25 PM
Your relative strength will take a pretty good leap

It just sucks going through the process. I'll be fine when I get there....

Arien Malec
01-28-2010, 07:19 PM
Thursday:
sn: up to 54.5, 5 singles at 44
c&j: up to 70 (missed jerk), down to 61 for singles (jerks got better over time).
fs: up to 93 for a single (missed at 100, damnit -- need more fs work)
farmers walks: 115lbs@ x 45m, x20m

Arien Malec
01-30-2010, 06:29 PM
Saturday:
sn: up to 54.5, missed behind at 56.7, just need more consistency
c&j: up to 70, missed j again.
press: 70#x5, 80x5, 90x7
fs: 135#x5, 150x5, 165x7

Derek Weaver
01-30-2010, 07:29 PM
What are you going to do to get your body comp down?

Arien Malec
01-30-2010, 07:46 PM
Right now, just high protein, low everything else. When I get down to 196 or so, I'll take a 2 week break, and then do a cycle of UD2.0. That should get me down to 187. Then I figure I'll go back up to 195# and another cycle of UD2.0.

At the moment, I'm about 198 or so, and my caliper measurements are just a bit where they were in the middle of last UD2.0 cycle, at about 192#. The good news, then is that I have about 5lbs more muscle than I did 6-7 months ago. The bad news is that I had to gain 15# to get that 5# of muscle. Sucks being old :-)

Arien Malec
02-02-2010, 07:28 PM
Tuesday:

sn: 50x1x15
c&j: 61x1x5 (called into dinner). That was fun because the cleans were really muscle cleans, but the jerks actually required work. Clearly, I've got issues....

Afterwards, ate a chicken. OK, half a chicken. OK, Two thighs, one drumstick, two wings, and a breast, to be precise.

Arien Malec
02-03-2010, 08:54 PM
Down to 196#.

Will carb up tomorrow night and take a week and a half of maintenance eating before starting UD2.0

Arien Malec
02-04-2010, 05:59 PM
Today:

Carbolicious, including cake and chips and bread and crap.

sn: up to 54.5
j: up to fail. Urggh. Fat loss kills the jerk.
fs: light 8x3
dl: light 5x3
pullups.

Arien Malec
02-06-2010, 05:48 PM
Post carbolicious weight: 204. Wow. 8 lbs in two days.

Saturday:
sn: 50x1x15
c&k: 61x1x15 (again, muscle and power cleans + jerk)

Both lifts got better as the reps progressed. CNS adaptation outpaces fatigue.

Arien Malec
02-06-2010, 05:51 PM
Also, my son has been working out with me. He's 9 and has developmental issues, but really likes this stuff. He gravitates towards strongman stuff:

Dumbbell clean and push press
Lift 20lbs medicine ball to platform
Medicine ball carries

It's really fun -- I'm adding weight and he's keeping up. On the other hand, although he's normally sweet natured, he has behavior issues at times, so I'm not sure if I want him to get stronger -- I want to always be able to wrestle him to the ground if he gets out of control.

Arien Malec
02-08-2010, 12:38 PM
Sunday:

Hike in the woods with hill sprints thrown in as I felt like it. I think it was three total...

Trying to work up to 3x weekly hill sprints.

Arien Malec
02-09-2010, 06:46 PM
sn: up to 52x1x5. Experimented with a wider grip.
press: 75#x3, 85#x3, 95#x5
fs: 145x3, 155x3, 175x6

Derek Weaver
02-10-2010, 10:25 AM
Also, my son has been working out with me. He's 9 and has developmental issues, but really likes this stuff. He gravitates towards strongman stuff:

Dumbbell clean and push press
Lift 20lbs medicine ball to platform
Medicine ball carries

It's really fun -- I'm adding weight and he's keeping up. On the other hand, although he's normally sweet natured, he has behavior issues at times, so I'm not sure if I want him to get stronger -- I want to always be able to wrestle him to the ground if he gets out of control.

That's good that he has something he can do with you that he really likes.

I'm not familiar with your sons situation past a couple things you've posted up here but, maybe the competition and activity will help even his behavioral issues out. It sounds like my cousin is in a similar situation with his son.

Arien Malec
02-10-2010, 10:48 AM
That's good that he has something he can do with you that he really likes.

I'm not familiar with your sons situation past a couple things you've posted up here but, maybe the competition and activity will help even his behavioral issues out. It sounds like my cousin is in a similar situation with his son.

I'm hoping -- at the very least, as you say, it's fun for him and a good bonding time. I just wish my daughter had the same level of interest, but despite her love of soccer and martial arts, she has no interest at getting stronger to perform better. Different strokes...

Arien Malec
02-11-2010, 07:10 PM
Thursday:

sn: 10 singles @ 52
j: 10 singles @ 63.5

Arien Malec
02-13-2010, 11:27 AM
Saturday:
sn: 15 singles @ 52kg
pcl&j: 10 singles @ 66kg

Weights are about 88% of my max.

My jerk needs to get better -- pretty pitiful to be able to easily power clean the weight and have a hard time getting it overhead.

Arien Malec
02-16-2010, 07:06 PM
Tuesday:
sn: 5 singles @ 54.5
press: 80#x5, 90x3, 100x5
fs: 160#x5, 165#x2, 185x4 (messed up the first set, then had my son walk in on my on my first rep of the top set, so I had to hold the weight while he closed the door and walked to his seat).

My son had a PR of sorts: got the 20# medicine ball to his shoulder multiple times.

Derek Weaver
02-18-2010, 04:10 PM
On your jerk do you feel like it's a form, mobility, or strength issue? Or some combination?

Arien Malec
02-18-2010, 04:18 PM
I don't think I generate enough power out of the dip. It's not that I jerk it the wrong way and fail on the catch; instead, I just do get enough pop. Secondarily, I don't have enough upper body strength to catch adequately. More front squats and presses is what I'm doing....

Arien Malec
02-20-2010, 11:16 AM
Hah! End of Feb, and I can go 5 days between posting, and still be on the first page. There goes the New Year's resolution crowd.

Didn't work out Thursday -- relatives in town, and I didn't want to be rude...

Sat:

sn: 54.4x1x15
pcl&j: 65.7x1x8, 68x1x3

Arien Malec
02-20-2010, 02:50 PM
Later Sat: hike and some hill sprints and son carries.

Derek Weaver
02-21-2010, 02:55 PM
From what I hear, simply having children can be great conditioning. Chase your child around, pick him/her up, help with projects/games. Fun activity from what I hear.

Arien Malec
02-21-2010, 10:02 PM
Great conditioning and high stress. Homework is the worst -- you think it was bad as a kid, try it as a parent :-)

Arien Malec
02-24-2010, 08:04 PM
Wednesday: light recovery day.

Arien Malec
03-02-2010, 07:52 PM
Saturday:
General suckage, plus a pitiful try at 315# for reps/30 mins. Wasn't too bad until my body refused to lift it. Need to get my DL up a bit...

Tuesday: Hotel gym workout. Some complexes with the max dumbbell on store (50#), some leg presses, and some pushups. Can't hurt...

Derek Weaver
03-02-2010, 08:18 PM
Travelling right now?

I figured that 315 lb deadlift challenge was pure sadism.

Arien Malec
03-04-2010, 02:32 PM
4 day trip to Atlanta, back today. So glad....

Derek Weaver
03-04-2010, 08:46 PM
Must be nice to be home. Nothing shakes jet lag like snatches and clean and jerks.

Arien Malec
03-05-2010, 07:28 AM
And the report:

Ran a few days on 5-6 hours of sleep/night with the rest of time time working or transit. Long IFs (at one meal/day) and walking around an enormous conference hall.

Feeling a bit dizzy yesterday for my workout, so kept it brief:
sn: up to 52x1x5
press 5 day: up to 95x5 (stayed at 5s)
fs 5 day: up to 175x5 (feeling really dizzy...)

Arien Malec
03-06-2010, 11:30 AM
Saturday:
Worked up to 56.5x1x8
Tried to get in some c&js, but was too burned out.

Arien Malec
03-06-2010, 07:06 PM
Later in the day, threw in some j singles @68.

Derek Weaver
03-06-2010, 11:49 PM
And the report:

Ran a few days on 5-6 hours of sleep/night with the rest of time time working or transit. Long IFs (at one meal/day) and walking around an enormous conference hall.

Feeling a bit dizzy yesterday for my workout, so kept it brief:
sn: up to 52x1x5
press 5 day: up to 95x5 (stayed at 5s)
fs 5 day: up to 175x5 (feeling really dizzy...)

Why so dizzy? Just a combination of poor sleep, little food and jet lag?

Arien Malec
03-07-2010, 07:49 AM
Why so dizzy? Just a combination of poor sleep, little food and jet lag?

That, or slightly sick. I'm not sure. Feeling way better now after lots of sleep and recovery.

Arien Malec
03-10-2010, 04:50 AM
Starting UD2.0 again to get down to 187#. Lots of complexes and reps of lower body exercises. I think I'll do straight depletion next week. Depletion sucks as it is.

Also have a mild cold...

Derek Weaver
03-10-2010, 12:53 PM
I wouldn't jump into UD2.0 until the cold goes away. Something more mild should be fine.

I was thinking about UD2.0 the other day and got a little nauseous thinking about the low cal/low carb days + depletion.... good luck.

Arien Malec
03-12-2010, 06:09 PM
Cold was super mild --- thanks to Vit D!

Down to 194 this morning.

Did a DJ complex and then a moderate carb-up today -- can't stomach a larger carb-up. I need to work up to the monster carbing...

Arien Malec
03-13-2010, 02:32 PM
Today:

Few snatches up to a moderate weight.
press: 70x3, 90x3, 100x2. Urghh.
fs: 145x3, 165x3, 185x5

Derek Simonds
03-14-2010, 06:06 AM
Today:

Few snatches up to a moderate weight.
press: 70x3, 90x3, 100x2. Urghh.
fs: 145x3, 165x3, 185x5

I had to read this a couple of times. The first two times through I thought you were snatching 100 KG X 2. I was like holee crap Arien has made HUGE progress. I couldn't figure out why that was an Urghh...

Arien Malec
03-14-2010, 07:50 AM
I've made minor progress on snatches -- I can routinely do 120-125# instead of occasionally, and I can occasionally do 130# instead of once when lightning strikes.

That press number is both atypical (I *should* have been able to grind out 3 reps) and incremental progress over a year ago.

So I'm getting movement and progress, I just have to look really hard to see it.... :-)

Derek Weaver
03-14-2010, 12:53 PM
Hey progress is progress.

Arien Malec
03-15-2010, 07:15 PM
That it is.
Sunday: bike riding.
Monday: Long IF + BCAAs, then UD2 depletion by complexes, finishing off with 3x20 rep squats at 95# supersetted with pushups.

Derek Weaver
03-15-2010, 07:56 PM
That it is.
Sunday: bike riding.
Monday: Long IF + BCAAs, then UD2 depletion by complexes, finishing off with 3x20 rep squats at 95# supersetted with pushups.

I just threw up a little thinking about IF, Complexes + 3x20 rep squats. What do you have on tap for day 2 of depletion?

Arien Malec
03-16-2010, 09:31 AM
It wasn't that bad. I just stopped or slowed way down when the nausea got too bad. I think I just need some upper body depletion. Lower body should be good after sdl+hsn+ohs+snpp+gmx8 reps each x 4 sets, plus the 3x20 squats. All super light weight but still, if I'm not lower body depleted.... Thinking about pushup+row+situp complexes today.

Derek Weaver
03-16-2010, 01:10 PM
I noticed that after the first 2 weeks that full depletion takes a crap load of volume.

Although, I'm sure your carb intake is consistently lower than mine. That may make it easier to achieve with less volume.

Arien Malec
03-16-2010, 02:33 PM
I'm not stressing about full depletion yet, and I won't super-carb out this cycle either. Perhaps next week, given the rate of weight loss and fat loss (down to 192.5 today). I figure the leaner I am, the more it matters.

Arien Malec
03-18-2010, 09:29 PM
Multiple complexes with 8s, and some squats as well proceeding a carb-up. Went down to 191# prior to carb up. Will weigh again on Monday morning.

Arien Malec
03-19-2010, 05:30 PM
I hate the carbups. They make me feel bloated, dry,and ughh. But it's for the greater glory.

Arien Malec
03-20-2010, 04:02 PM
Saturday:
sn: up to 56.7x1x3. Failed a few times on this, but at the top (pull was fine, just wobbly on top), hit it on the last one.
press: 85#x5, 95x3, 105x2, plus some high volume work.
fs: 155#x5, 175x3, 195#x3
Lighter and leaner but strength still holding steady.

Arien Malec
03-20-2010, 07:10 PM
My finisher: baby back ribs for time.

Derek Weaver
03-21-2010, 01:04 PM
My finisher: baby back ribs for time.

Did you post that to the mainsite comments?

Arien Malec
03-21-2010, 09:44 PM
Only if I had done a couplet with shots of gin.

Arien Malec
03-22-2010, 07:05 PM
Something I should have done with gin:

2 hr. depletionorama.

12 sets of the following: 12 back squats, 12 pushups, 12 each dumbbell rows
6 sets of: 12 good mornings, 20 calf raises, 12 each dumbell curls, 12 each dumbell presses
6x12 good mornings
finish off with long set of squats.

Weighed in this morning at 197#, this afternoon at 192#.

Derek Weaver
03-23-2010, 07:44 PM
Nice. You should have abz in no time.