PDA

View Full Version : SS Log (+ Mass Gain?)


Pages : [1] 2

Chris Forbis
03-10-2007, 11:07 PM
This will log my progress on the Starting Strength program. Hopefully I can tweak the nutrition side to get some mass gain as well.

Schedule: Tu/Th/Sa lift, other days off

Nutrition:
MWF - first meal around 1pm, total calories 2800, P/C/F% 27/3/70
TuTh - heavy consumption, total calories 5900, P/C/F% 20/7/72
Sa - cheat meal day (typically pizza), total calories 5000, P/C/F% 22/31/48
Su - first meal around 1pm, 3400 total calories, P/C/F% 22/4/74

Foods: 75% lean grassfed beef, canned wild salmon, MRM whey + coconut milk, broccoli, brussels sprouts, spinach, vinaigrette dressing, nuts

Supplements: fish oil, cod liver oil, digestive enzymes, probiotics, apple cider vinegar

Workout supplementation (ADVICE PLEASE):
For a pre/peri/post workout shake I am currently mixing 35g of BCAAs, 44g of protein from whey, 12g of creatine, 10oz of grape juice. I drink 1/3 prior, 1/3 during, 1/3 after. Does this sound ok? I have no experience with workout shakes...

Injuries: I've had a (small) nagging back injury for over a year now. Doc and physical therapist couldn't figure it out. So I've decided to say screw it and pushing through it. I'm sick and tired of babying it and it not getting any better. It has responded well to flexibility training and my last week or so of easing back into squatting and deadlifting.

Chris Forbis
03-10-2007, 11:10 PM
10 March 2007 BW: 175.4

Warmup
Z-Health R-Phase

Back Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

155 x 5 x 3 (each set followed by five vertical leaps, then 1 minute rest)

Press
45 x 5 x 1
60 x 4 x 1
80 x 3 x 1
100 x 2 x 1

115 x 5 x 3 (1 minute rest between sets)

Deadlift
135 x 5 x 1
155 x 4 x 1
175 x 3 x 1
195 x 2 x 1

215 x 5 x 1

Pullups
10 x 5 x 3 (1 minute rest between sets)

Sprints
30 yd x 3 (1 minute rest between sets)

JW Luckett
03-11-2007, 04:45 AM
Sorry to interrupt, Chris, but what is Z-health?

Chris Forbis
03-11-2007, 06:38 AM
Short answer: a dynamic joint mobility program.

Longer answer here: http://www.zhealth.net/zhealth-getting-started.asp

Allen Yeh
03-11-2007, 08:00 AM
This will log my progress on the Starting Strength program. Hopefully I can tweak the nutrition side to get some mass gain as well.

Schedule: Tu/Th/Sa lift, other days off

Nutrition:
MWF - first meal around 1pm, total calories 2800, P/C/F% 27/3/70
TuTh - heavy consumption, total calories 5900, P/C/F% 20/7/72
Sa - cheat meal day (typically pizza), total calories 5000, P/C/F% 22/31/48
Su - first meal around 1pm, 3400 total calories, P/C/F% 22/4/74

Foods: 75% lean grassfed beef, canned wild salmon, MRM whey + coconut milk, broccoli, brussels sprouts, spinach, vinaigrette dressing, nuts

Supplements: fish oil, cod liver oil, digestive enzymes, probiotics, apple cider vinegar

Workout supplementation (ADVICE PLEASE):
For a pre/peri/post workout shake I am currently mixing 35g of BCAAs, 44g of protein from whey, 12g of creatine, 10oz of grape juice. I drink 1/3 prior, 1/3 during, 1/3 after. Does this sound ok? I have no experience with workout shakes...

Injuries: I've had a (small) nagging back injury for over a year now. Doc and physical therapist couldn't figure it out. So I've decided to say screw it and pushing through it. I'm sick and tired of babying it and it not getting any better. It has responded well to flexibility training and my last week or so of easing back into squatting and deadlifting.


In terms of the shake how much do you weigh, that is typically how I figure out what should go in the shake? Also I'm not sure how long your workoutsession is but creatine once added to water becomes unstable so usually the faster you drink it the better. I've read ranges though some say it's unstable at 30 minutes, some hours. Maybe Steve or Greg have better numbers.

Chris Forbis
03-11-2007, 11:14 AM
Weight is around 175 lbs, roughly 10% BF @ 6'4".

I know BCAAs before, during, and after is a good thing. What about the whey, grape juice, and creatine? Should I just dump that stuff into my last 1/3 of BCAAs post-workout?

Frank Needham
03-11-2007, 12:52 PM
This is awesome Chris. It'll be interesting to watch your progress. I'm of the opinion that working through injuries is a good strategy since that is what's worked for me.

Elliot Royce
03-11-2007, 06:03 PM
Chris, welcome to the logs. If you haven't already read From Scrawny to Brawny by John Berardi, you need to. I know you want to gain mass and it seems like you have a really, really hard time. First thing I think you're going to have to do is drop the CF and other similar metabolic grinders for Starting Strength and O lifts 3x per week. Then just crank up those calories 7 days a week. Forget about a cheat day. Try to get some mass on. Your body responds to a significant caloric surplus and hard weight work by building muscle --doesn't happen otherwise.

At 6'4", 175lbs, you need to put weight on. Even if you have to eat candy bars all day, get that scale to move by at least 5 lbs in the next month.

Elliot Royce
03-11-2007, 06:04 PM
On the injuries, I already recommend Dr. John Sarno, Healing Back Bain to you. While everyone is different, I've actually had less neck pain on a diet of deadlifts, heavy squats, cleans, etc. My posture is improving.

Mike ODonnell
03-11-2007, 06:55 PM
I'm guessing you will need at least 1-1.5 g/lb of bodyweight for protein...plus you want want to up the carbs but keep 75% in the 2hr pwo window. I agree that the easiest way is to eat...eat..eat....and trim the fat later. Otherwise you really have to be on target with all your eating and you will have to adjust every week to make sure you are making progress....too much of a pain in the ass in my book.

Allen Yeh
03-12-2007, 06:38 AM
Weight is around 175 lbs, roughly 10% BF @ 6'4".

I know BCAAs before, during, and after is a good thing. What about the whey, grape juice, and creatine? Should I just dump that stuff into my last 1/3 of BCAAs post-workout?

Just to have all the numbers down, your workout shake consists of the following:
44 grams protein
35 grams BCAA
12 grams creatine
47 grams carbs

That sounds about right for your bodyweight maybe a little bit more grape juice since you are trying to gain weight right now and it is in your workout window.

I would opt for just taking it as you are but adding the creatine at the end along with some more water in the shake. I'm assuming it's convenient for you to do so?

Pre workout:
1/3 protein
1/3 carbs
1/3 BCAA

during workout:
1/3 protein
1/3 carbs
1/3 bcaa

postworkout:
1/3 protein
1/3 carb
1/3 BCAA
12 grams creatine + water

Chris Forbis
03-12-2007, 05:28 PM
Allen - Thanks for the feedback. I may tinker with adding more grape juice.


Mike - Not counting a weekly trip to the Chinese buffet and any random trips out for beer and wings, I'll average about 280g of protein (1.6g/lb) a day as I have it planned now. I'm going to see how I do keeping the carb intake pretty low. I haven't found a good way of integrating significant amounts of carbohydrate without throwing my GI tract out of whack. I'm not too worried about fat gain right now. Just want to add strength, particularly in the squat.


Elliot - Already I'm doing no metcon work. Calories are going to be pretty high, 4500 a day or so (not counting a weekly Chinese buffet trip and random bar trips). I can easily bump that up to 5600 by eliminating any semblance of IF. I'm trying to see if I can put on weight while retaining how great I felt on my prior eating plan, so for now I'm keeping the food options relatively clean and trying to keep the IF around.


And let me say, a can of coconut milk + 3 scoops MRM metabolic whey (chocolate) is absolutely awesome. 1100 calories, tastes pretty good, and you can easily down it in a few minutes.

Elliot Royce
03-12-2007, 06:00 PM
Chris:

Wouldn't it make more sense to just cut out everything that is taking away from your mass gain (like IF) and just see if you can add 5-10lbs over the next 2 months doing Starting Strength religiously and eating clean but heavy?

I am gradually learning that, in exercise as well as many things, trying to do more than a few things can lead to poorer performance. If you can show that you can gain 5-10 lbs of LBM in 2 months, then you can choose how to proceed afterwards.

I know personal experience is subjective but I find that the mass gain doesn't kick in until after a couple of days of eating high calories. And I think it needs to be sustained for the mass to become permanent.

Chris Forbis
03-13-2007, 02:24 AM
I'm still getting 4000 calories on my IF days, it just happens to come after going 17 hours without food.

Chris Forbis
03-13-2007, 08:21 AM
13 March 2007

Warmup
Z-Health R-Phase

Back Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 2
160 x 3 x 1 (each set followed by 5 vertical leaps, then 1 min rest)

Didn't feel like I had two more left in the tank... I'll stay at this weight for Thursday.

Bench Press
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

155 x 5 x 3 (1 min rest between sets)

Moving up to 160 next time...

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
65 x 3 x 1
90 x 3 x 1
115 x 3 x 1

135 x 5 x 3 (from floor)

Moving up to 140, maybe 145 next time.



I'm not sure about the pre-workout shake... I'm used to working on an empty stomach and it throws me off a little. I might cut it down to BCAAs only pre and during, and then throw the other stuff in after.

My meal 1 hour post-workout has been very difficult to finish. May try tinkering with the composition (or quantity) of that so I can finish it.

Mike ODonnell
03-13-2007, 08:35 AM
Hate to say it....but trying to put on weight is going to require pretty much forcing the calories down...may not be fun...but it is neccessary....esp PWO...just keep in mind it's a short term sacrifice....you can always go back to eating less later on and try to maintain...but for now...shove it down....

Chris Forbis
03-13-2007, 03:36 PM
I literally could not eat anymore. I might try to make it a liquid meal, some type of carb-heavy protein shake that I can easily force down.

I also figure part of it is my body getting used to all the food, since my average daily intake was a shade below 3000 cals before.

Elliot Royce
03-13-2007, 05:44 PM
Have you had your thyroid tested for hyperthyroidism? It seems inconceivable that you would have a teaching job (sedentary), eat 4500 calories daily, lift weights rigorously, and remain at 175lbs. Perhaps it will just require more time for the changes you've made to take effect but you might want to rule out thyroid problems.

Chris Forbis
03-13-2007, 06:15 PM
This week really started the first of the 4000+ stuff. If I'm still stuck at 175 in a couple weeks, then I might ask my doc to check my thyroid (I need to schedule a physical anyway).

Chris Forbis
03-15-2007, 10:06 AM
15 March 2007

Late workout today (11am instead of 5am) because I was out drinking last night with coworkers to celebrate the end of the quarter...

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (5 VJ immediately following each set, then 1 minute rest)

Press
45 x 5 x 1
60 x 4 x 1
80 x 3 x 1
100 x 2 x 1

120 x 5 x 3 (1 minute rest between sets)

Deadlift
135 x 5 x 1
170 x 4 x 1
185 x 3 x 1
210 x 2 x 1

235 x 5 x 1

Weighted Pullups
15 x 5 x 3

Sprints
30yd x 3

Chris Forbis
03-17-2007, 05:30 AM
17 March 2007

BW = 183.2 (+7.8 from 10 March)
Holy cow that is a lot of weight for one week.

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

Might move up on Tuesday if I'm feeling good.

Bench Press
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (1 min rest between sets)

Moving up to 165 next time...

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
70 x 3 x 1
95 x 3 x 1
120 x 3 x 1

145 x 5 x 3 (from floor)

Probably move to 150 next time.

Elliot Royce
03-17-2007, 09:26 AM
nearly 8lbs, congrats! That is encouraging. Probably due partly to more carbs and water getting stored in the muscles. Now you just need to keep eating. The temptation is to back off but then the weight starts to disappear (I think it takes time for an immediate increase to get converted into permanent mass - don't ask me why).

Chris Forbis
03-20-2007, 07:00 AM
20 March 2007

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (5 VJ immediately following each set, then 1 minute rest)

Time to move up to 165.

Press
45 x 5 x 1
65 x 4 x 1
85 x 3 x 1
105 x 2 x 1

125 x 5 x 2
125 x 3 x 1 (1 minute rest between sets)

I'll stick at this weight until I can complete the 125 x 5 x 3.

Deadlift
135 x 5 x 1
165 x 4 x 1
195 x 3 x 1
225 x 2 x 1

255 x 5 x 1

Getting awfully close to slowing down on the large gains on this...

Weighted Pullups
20 x 5 x 1
20 x 4 x 1
20 x 3 x 1

Move down to 17.5 next time.

Sprints
30yd x 3

Rick Deckart
03-20-2007, 08:09 AM
Chris,

this is neither meant as critique nor as advice, just sharing an observation. You probably failed with the 5lbs increase in the chin ups for three reasons: a) you gained 8lbs in BW, so it's really a 13lbs increase of load which is probably to high for you, b) your last chinups are 5 days back, in other words frequency of chin up training is too low and c) you can't do 15 or at the very least 12 strict easy chinups from the deadhang. The latter is a good rule of thumb to estimate if one has business to train for weighted chinups or one-arm chinups. Personally I wouldn't bother with weighted chinups if I could not do a very strict set of 15 from the deadhang but this is just my opinion. If you can do so, forget point c).

If I were you, I would either stick to one fixed weight, remember the BW-gain takes care of the progression, or do BW chinups, say 3 sets of 12--15 were you also have a build in progression via BW and may find it actually difficult to maintain the full number of reps.

Again this is not an advice nor critique, just something to consider.

Chris Forbis
03-20-2007, 10:28 AM
I mostly just throw those in to keep some form of upper body pulling involved. It is a motion that doesn't get worked much in the standard SS program. I haven't tested in a while, but my strict max once upon a time was in the neighborhood of 12-15.

Point taken though. I'll keep that stuff in mind as I progress (or stop progressing). I think I might also throw in a max pullup set at the end of the workout on the power clean days...

Chris Forbis
03-22-2007, 09:52 AM
22 March 2007

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

Staying here for Saturday, though will probably move up after that.

Bench Press
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (1 min rest between sets)

This was tough. Staying put...

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
70 x 3 x 1
95 x 3 x 1
120 x 3 x 1

150 x 5 x 3 (from floor)

Up to 155 next time...

Pullups
1 Set of 10

Jesus, when a set of 10 qualifies as met-con, your ass is out of shape.


Saturday is weigh-in day. Looks like possibly another pound or two...

Chris Forbis
03-24-2007, 08:59 AM
24 March 2007

BW = 185.8; +2.6 last week; +10.4 overall (two weeks)

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
80 x 4 x 1
110 x 3 x 1
140 x 2 x 1

170 x 5 x 3 (5 VJ immediately following each set, then 1 minute rest)

Press
45 x 5 x 1
65 x 4 x 1
85 x 3 x 1
105 x 2 x 1

125 x 5 x 3 (1 min rest)

Deadlift
135 x 5 x 1
170 x 4 x 1
205 x 3 x 1
240 x 2 x 1

275 x 5 x 1

Weighted Pullups
15 x 5 x 2
15 x 4 x 1

Sprints
30yd x 3

Chris Forbis
03-27-2007, 04:15 AM
27 March 2007

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
75 x 4 x 1
110 x 3 x 1
145 x 2 x 1

175 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

This was tough... will stay here at least one more workout.

Bench Press
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (1 min rest between sets)

Easier than last time, but still not easy. Staying here at least one more workout.

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
70 x 3 x 1
100 x 3 x 1
130 x 3 x 1

155 x 5 x 3 (from floor)

Sloppy. Staying here.

Chris Forbis
03-29-2007, 04:07 AM
29 March 2007

Back has not felt real good since last workout so I'm just going to scratch the work sets for the squat and try out some snatch grip deadlifts instead of standard deadlifts.

Warmup
Z-Health Neural Warm Up Level 1

Back Squat
45 x 5 x 1
75 x 4 x 1
110 x 3 x 1
145 x 2 x 1

Press
45 x 5 x 1
65 x 4 x 1
85 x 3 x 1
105 x 2 x 1

130 x 5 x 1 (1 min rest)
130 x 4 x 1 (1 min rest)
130 x 3 x 1 (1 min rest)

Staying here until I can do 3 sets of 5.

Snatch-Grip Deadlift (used 35s and smaller on bar, also stood on 25s to maximize ROM)
115 x 5 x 1
135 x 5 x 1
155 x 5 x 1

Weighted Pullups
15 x 5 x 3

Sprints
30yd x 3

Chris Forbis
03-31-2007, 04:32 AM
31 March 2007

BW = 187.2; +1.4 last week; +11.8 overall (three weeks)

Warmup
Z-Health Neural Warm Up Level 1

Front Squat
45 x 5 x 1
65 x 4 x 1
90 x 3 x 1
115 x 2 x 1

135 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

Decided to change things up by going from back to front squat... see how the back responds.

Bench Press
45 x 5 x 1
70 x 4 x 1
95 x 3 x 1
120 x 2 x 1

145 x 5 x 3 (1 min rest between sets)

Scaled the weight way back, and focused on keeping my elbows tucked in towards my sides. This was difficult to complete with the form adjustment.

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
65 x 3 x 1
95 x 3 x 1
115 x 3 x 1

135 x 5 x 3 (from floor)

Scaled things back.

Elliot Royce
03-31-2007, 02:52 PM
12 pounds in 3 weeks is pretty extraordinary....you must have been starving yourself before. If you keep it up with the weights, you're going to see some great results.

Chris Forbis
03-31-2007, 04:07 PM
Going to 5000 cals a day from an IFing 2700 will do that... :)

edit: It is not completely "good" weight, because my slacks for work fit a hell of lot tighter, but whatever.

Mike ODonnell
03-31-2007, 06:58 PM
Chris,

Just get buffed up....get the girl...and then let yourself go and be thin again....funny most people do it the other way around :D

Food is an amazing thing....hence why you see all those pro athletes gain like 30lbs in a month or two after retiring...they keep eating so many calories...and do not do the workload they used to....and why it's easier to workout less and gain more....

Elliot Royce
04-01-2007, 09:10 AM
It is not completely "good" weight

True, but that was the lesson I learned after many years trying to accelerate mass gain only to wimp out after a couple of weeks of eating: you have to add some fat to gain some muscle. Given your metabolism and activity levels, it will drop away in weeks once you stop eating so much. So don't cut it short.

Chris Forbis
04-02-2007, 03:36 AM
For shits and giggles, I'm starting the Recon Ron pullup program. I believe it was Peter that (earlier this thread) made the point with the ridiculous BW gains I'm making, I should probably stick with unweighted pullups.

So Mon-Sat this week I will do 5 sets of pullups first thing upon waking, 2 minutes of rest between sets.

This week: 6, 5, 5, 4, 4. I will stick with this scheme for two weeks, and then move on to step 2, as per this chart: http://webpages.charter.net/bert/reconron.html

Chris Forbis
04-03-2007, 04:07 AM
Straying away from the pure SS lifts. Heavy back squats and deadlifts just seem to beat up my balky back too much. OHS, front squat, push/press jerk, bench press, and power cleans for now.

3 April 2007

Wake (4am)

Recon Ron Pullup Program
6, 5, 5, 4, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

Workout (5am)

Overhead Squat
45 x 5 x 1
65 x 5 x 1

85 x 5 x 1
95 x 5 x 1
105 x 5 x 1 (~1 min rest between work sets)

Last set was very tough. Heels elevated on 25# plates until my lifting shoes get here. I am really excited about getting the shoes.

Push Press/Jerk
105 x 3 x 1
135 x 3 x 1

155 x 5 x 1
155 x 3 x 1
155 x 5 x 1 (~1 min rest between work sets)

Focusing on the jerk portion (dropping under) on the last set got me back to five. Not too much of a jerk in general. Just enough drop to not be a push press.

Snatch-Grip Deadlift (used 25# plates and smaller on bar, also stood on 45# plates to maximize ROM)
45 x 5 x 1
95 x 3 x 1
145 x 2 x1

195 x 5 x 1

WOW! This was really, really tough.

Sprints
30yd x 3 (~1 min rest)

Chris Forbis
04-05-2007, 04:48 AM
5 April 2007

Wake (4am)

Recon Ron Pullup Program
6, 5, 5, 4, 4 (2 min rest)

Warmup
Z-Health Neural Warm Up Level 1

Workout (5am)

Front Squat
45 x 5 x 1
70 x 4 x 1
95 x 3 x 1
120 x 2 x 1

145 x 5 x 3 (each set followed by 5 vertical leaps, then 1 min rest)

Bench Press
45 x 5 x 1
70 x 4 x 1
95 x 3 x 1
120 x 2 x 1

145 x 5 x 3 (1 min rest between sets)

Power Clean (all warmup weights done as 3-position)
45 x 3 x 1
70 x 3 x 1
95 x 3 x 1
120 x 3 x 1

145 x 5 x 3 (from floor, 1 min rest between sets)

Sprints
3 x 30yd (1 min rest between sets)

Allen Yeh
04-05-2007, 05:24 AM
Chris,

I found when I did heavy squats and deads in the same week it was killing me. Not in a good way either. I had some experience with that in the past and I tried another go of it in the last few months with the same result. My numbers did go up but the result of my aching back was too much to ignore. I think from now on it will have to be one or the other. I'm still trying to figure out a good solution where I still work the BS and conventional deadlift. SGDL's are a killer compared to regular DL's. How is the back feeling now that you took a break?

You're slacks being tighter might not even be an indication of gaining bad weight. Heck I can go from tighter to loose in the same week depending on my carb/water intake for a week. Awesome progress!

Chris Forbis
04-05-2007, 02:44 PM
Anytime the back flares up, I just tend to back off on the weight, which I usually prefer to do by switching to an exercise I can't do as much weight on (SGDL, FS, OHS). It gets a bit better too... never all the way better, but good enough to train with. The back problem is real weird. My orthopedist and physical therapist couldn't figure it out. I might try a chiro out this summer.

I'm getting noticeable hypertrophy in my legs. I have some boxers that I've had to manually widen the leg holes on... I'm too cheap to go buy some new ones. :D

Tomorrow we have no school. Several of my basketball players are coming in to play some full court. Methinks I will be regretting my lack of metcon... none in 5 months!

Troy Archie
04-06-2007, 08:17 PM
Chris, what's your general thoughts so far on your mass gain cycle and plan? Mentally, have you found it hard to switch over to eating like a mother f*cker from caloric restriction and IFing for such a long time? Is it tough adjustment to see the scale go up and body smooth out? Have you had to get dirty diet wise and start eating breads, rice, pasta...? Did you miss the metcom work? Anything that you wish you did differently when starting off? I'm looking to do a strength and mass cycle (for what I consider the first time) in the upcoming months and am looking for some tips and input from someone that was roughly the same shoes as I.

Stick in there man, keep eating, lifting hard and don't change things around too much. Those three reasons have kept me from gaining much strength and mass in times past...

Chris Forbis
04-07-2007, 06:26 AM
I had a magnificent response typed out, and then Camino decided to crash (what I get for using a beta). Here is my hopefully-as-magnificent second attempt.

The increase in eating has not been so difficult to do. I say not difficult primarily because I don't buy into the seven-to-nine-small-meals-throughout-the-day point of view. The closest I get is 5 meals on workout days, 3 on non-workout days. Lunch on workout days is tough to finish off, and I usually don't, but I get as much of it down as I can.

Watching the scale go up is not difficult at all... to be quite frank that is the awesome part. My body is not really smoothing out overly so. I'm putting on a little weight around my midsection, but it is primarily noticeable through the fit of my pants. I still don't get much jiggle when I do the "jump up and down naked in front of the mirror" test... aside from the parts that are supposed to jiggle. Even though I'm quickly coming up on 15 pounds gained, I don't think anyone has noticed. Just by mirror observation, I wouldn't expect them to notice either.

The great part in my mind is that I'm not really stooping nutritionally to do this. I eat 2 cheat meals a week, 1 of pizza (which I was doing in the past anyway) and 1 of Chinese buffet. After that, the worst things I get are beer (3-4 beers 1-3 times a week), whey protein (lots), grape juice (pwo), and bananas (pwo). Otherwise it is meat (grassfed beef or wild salmon), nuts, veggies, or coconut milk. I'm really pleased at the quality of my diet... I wasn't sure I could do over 5000 calories a day relatively cleanly.

I only miss metcon work when I play pickup basketball. It was pretty easy to drop out because it makes more sense to increase strength/hypertrophy and then add in metcon then to do it the other way around.

Right now I don't think I'd change anything. This is really the first time I've gotten myself to say "f*%k it" to the fat gain that accompanies serious mass gain. Not coincidentally, it is also the first time I've seriously gained mass.

Chris Forbis
04-07-2007, 08:15 AM
My lack of metcon was sorely evident yesterday in my pickup game. Explosiveness was still good though.

7 April 2007

BW = 188.7; +1.5 last week; +13.3 overall (four weeks)

Recon Ron Pullup Program
6, 5, 5, 4, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

Overhead Squat
45 x 5 x 1
55 x 4 x 1
70 x 3 x 1
85 x 2 x 1

100 x 5 x 3 (~1 min rest between work sets)

Push Press/Jerk
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
130 x 2 x 1

155 x 5 x 1
145 x 5 x 1
145 x 5 x 1 (~1 min rest between work sets)

Form was way sloppy, thus the drop in weight to 145.

Snatch-Grip Deadlift (used 25# plates and smaller on bar, also stood on 45# plates to maximize ROM)
45 x 5 x 1
95 x 3 x 1
145 x 2 x1

200 x 5 x 1

Sprints
30yd x 3 (~1 min rest)

Chris Forbis
04-10-2007, 04:10 AM
10 April 2007

Recon Ron Pullup Program
6, 5, 5, 4, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

Front Squat
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
130 x 2 x 1

155 x 5 x 3 (5 vertical jumps following each set, then 1 min rest)

Heels elevated.

Bench Press
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (1 min rest between work sets)

Had gone over the SS stuff on this to refine my form. Felt real good. Stay here for Saturday, probably move up after that.

Power Clean (warmups done as 3 position)
45 x 3 x 1
70 x 3 x 1
95 x 3 x 1
115 x 3 x 1

135 x 5 x 3 (1 min rest between work sets)

Dropped weight to focus on form a bit.

Sprints
30yd x 3 (1 min rest between)

Chris Forbis
04-12-2007, 03:56 AM
12 April 2007

I came down with a lower GI bug on Tuesday. Lots of time on the can. Fasting, apple cider vinegar, probiotics, and an early bedtime (5:30pm) got me up and running by Wednesday morning. To make up for the fast on Tuesday I had an extra steak dinner on Wednesday night (only 10oz though).

Recon Ron Pullup Program
6, 5, 5, 4, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

Overhead Squat (heels elevated on 25# plates)
45 x 5 x 1
75 x 4 x 1
90 x 2 x 1

105 x 5 x 3 (~1 min rest between work sets)

Up to 110 next time. Lifting shoes should get here Friday! I can't wait...

Push Press/Jerk
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
130 x 2 x 1

145 x 5 x 3 (~1 min rest between work sets)

Felt pretty good. Will probably move to 150 next time.

Snatch-Grip Deadlift (used 25# plates and smaller on bar, also stood on 45# plates to maximize ROM)
45 x 5 x 1
95 x 4 x 1
145 x 3 x1

205 x 5 x 1

Every time I do these I marvel at how hard they are.

Sprints
30yd x 3 (~1 min rest)

Chris Forbis
04-14-2007, 06:43 AM
14 April 2007

Recon Ron Pullup Program
6, 5, 5, 4, 4 (2 min rest, dead hangs)

Move to step two next week (7,6,5,4,4).

BW = 191.3; +2.6 last week; +15.9 overall (5 weeks)

Weight gain is primarily in my thighs and butt (I sound like a woman). It's getting to the point that I might have to go buy new boxers and pants. A little fat gain around my belly. Nowhere close to enough to get me to back off on the eating.

Warmup
Z-Health Neural Warm Up Level 1

Front Squat
45 x 5 x 1
70 x 4 x 1
100 x 3 x 1
130 x 2 x 1

160 x 5 x 3 (5 vertical jumps following each set, then 1 min rest)

Heels elevated.

Bench Press
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (1 min rest between work sets)

Felt pretty good. I'll try 170 next time.

Power Clean (warmups done as 3 position)
45 x 3 x 1
70 x 3 x 1
95 x 3 x 1
115 x 3 x 1

135 x 5 x 3 (1 min rest between work sets)

Jacked myself in the chin on one of these. Guess I need to up the weight...

Sprints
30yd x 3 (1 min rest between)

Chris Forbis
04-16-2007, 03:22 PM
16 April 2007

Normally this is an off day. But it was 70 and sunny, so I went out with the track team and screwed around. Too nice to do nothing.

Threw some 8 and 12# shot (42' and 32', respectively). I have had zilch training in this.

Then ran 3 100m sprints (loads of recovery between). These wiped me out. The 30yd sprints I've been doing have done nothing to prep me for this stuff.

Chris Forbis
04-17-2007, 04:10 AM
17 April 2007

Recon Ron Pullup Program
7, 6, 5, 4, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

Overhead Squat (heels elevated on 25# plates)
45 x 5 x 1
60 x 4 x 1
75 x 3 x 1
90 x 2 x 1

110 x 5 x 3 (~1 min rest between work sets)

A little difficult. If I'm not feeling beat down by Saturday, I'll up the weight to 115.

Push Press/Jerk
45 x 5 x 1
70 x 4 x 1
95 x 3 x 1
120 x 2 x 1

150 x 5 x 3 (~1 min rest between work sets)

Staying here for a while longer.

Snatch-Grip Deadlift (used 25# plates and smaller on bar, also stood on 45# plates to maximize ROM)
45 x 5 x 1
95 x 4 x 1
145 x 3 x 1

210 x 5 x 1

These felt awesome today. Tough but awesome.

Allen Yeh
04-17-2007, 05:15 AM
Then ran 3 100m sprints (loads of recovery between). These wiped me out. The 30yd sprints I've been doing have done nothing to prep me for this stuff.

100m sprints suck! I had never really done those before a few months ago and I was hugely underprepared for that! Before those I had typically done short sprints 30-50m's or longer runs at 400m-3200m's. The Crossfit WOD 2? months ago called for 10x100m sprints I thought, no problem that's less than a mile. HA!

Rick Deckart
04-17-2007, 09:10 AM
A good way to get the groove for sprints is to do strides (5--6 x 20--30sec runs at a comfortable speed, ~1 mile pace) a couple of times a week after easy runs. after 4 to 6 weeks gradually increase the speed until you hit proper 100m pace. If memory serves Zapotek, one of the great past runners once prepared for a marathon(!) with workouts a la 400 x 100m sprints---now that's tough...

Allen Yeh
04-17-2007, 09:13 AM
A good way to get the groove for sprints is to do strides (5--6 x 20--30sec runs at a comfortable speed, ~1 mile pace) a couple of times a week after easy runs. after 4 to 6 weeks gradually increase the speed until you hit proper 100m pace. If memory serves Zapotek, one of the great past runners once prepared for a marathon(!) with workouts a la 400 x 100m sprints---now that's tough...

400 x 100m sounds AWFUL! I was dying from doing the 10 x 100m and I was useless for almost an hour after. Talk about CNS intensive training!

Rick Deckart
04-17-2007, 09:30 AM
Chris if you mind me commenting in your log, let me know and I will delete my posts.

Allen here are two citations from Emil Zapotek aka the locomotive

On Interval Training
“Everyone said, Emil, you are a fool! But when I first won the European Championship, they said: Emil, you are a genius!”

On training
“It’s at the borders of pain and suffering that the men are separated from the boys.”

Well the man was a wreck when he ended his career...

Chris Forbis
04-17-2007, 11:45 AM
Peter-

Comment away. If I didn't want anything else popping up here I would keep it offline.

Chris Forbis
04-19-2007, 03:35 AM
19 April 2007

Recon Ron Pullup Program
7, 6, 5, 4, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

Front Squat
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

165 x 5 x 3 (5 vertical jumps following each set, then 1 min rest)

Heels elevated. May move up next time, depends on how I feel that morning.

Bench Press
45 x 5 x 1
75 x 4 x 1
105 x 3 x 1
135 x 2 x 1

170 x 5 x 3 (1 min rest between work sets)

Just barely got this. Stay here for next time.

Power Clean (warmups done as 3 position)
45 x 3 x 1
65 x 3 x 1
90 x 3 x 1
115 x 3 x 1

140 x 5 x 3 (1 min rest between work sets)

Got a little sloppy on the last set. Staying put.

Chris Forbis
04-21-2007, 05:05 AM
21 April 2007

BW = 192.1; +.8 last week; +16.7 overall (6 weeks)

Recon Ron Pullup Program
7, 6, 5, 4, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

Overhead Squat (heels elevated on 25# plates)
45 x 5 x 1
60 x 4 x 1
80 x 3 x 1
95 x 2 x 1

110 x 5 x 3 (each work set followed by 5 vert jumps, then 1 min rest)

Lost the first rep of the 3rd set. So the rest between sets 2 and 3 ended up close to 2 minutes. Staying here for next time.

Push Press/Jerk
45 x 5 x 1
70 x 4 x 1
95 x 3 x 1
120 x 2 x 1

150 x 5 x 3 (~1 min rest between work sets)

Tried the last rep as a push press and got it fairly easily. Next time, I think I will start these as push presses, and go to a jerk as needed.

Snatch-Grip Deadlift (used 25# plates and smaller on bar, also stood on 45# plates to maximize ROM)
45 x 5 x 1
95 x 4 x 1
145 x 3 x 1

215 x 5 x 1

These didn't feel so hot. If my back is bothering me later today, I'll back down for next time. If not, I'll stay at this weight.

Elliot Royce
04-21-2007, 12:54 PM
Chris - have you not bought lifting shoes (I noticed you elevated the heels)? If not, get em. VS Athletics has a pair of leather shoes with pretty high heels for $59. Makes all the difference.

Chris Forbis
04-21-2007, 01:56 PM
Yeah, I bought some lifting shoes. They sent me the wrong kind (wrong size to boot). The replacements are supposed to get here Tuesday. Very excited about this.

Chris Forbis
04-24-2007, 04:27 PM
1. Creaky back, travel this weekend (friend's wedding in Austin) make this an off week.

2. Taking an off-week for eating as well. Down to 3500 a day. Haven't shriveled up yet. It will be hard to keep up cals when traveling anyway. (Alcohol doesn't count!)

3. Blood drive tomorrow. Going to donate in a fasted state. Will post if I get any humorous results from this. Hopefully the missing blood will lower my alcohol bill for the weekend.

4. Lifting shoes came today. Werksan blue suede. Weird sizing. 11.5, but I'm normally a 13, 13.5. Fit great, nice and snug; I'm looking forward to lifting in them next Tuesday. Might start working on the squat clean then. Next item to buy: olympic bar!

Chris Forbis
04-26-2007, 02:58 AM
BW: 190.7; -1.4 last week; +15.3 overall (6.5 weeks)

Off to Austin!

Allen Yeh
04-26-2007, 03:19 AM
BW: 190.7; -1.4 last week; +15.3 overall (6.5 weeks)

Off to Austin!

Nice!

Rene Renteria
04-26-2007, 10:41 AM
Nice job on the workouts. I was wondering why you chose incomplete rest at 1 min instead of 2 (still incomplete), 3 (better), up to 5 or something. I've been using 2 min and bump it up to 2:30 if the last couple of reps of the previous set were very slow. (If it's about time, it's only a couple of minutes total per exercise, so about 6-8 min for the entire workout.)

Re: the Werksan shoes--How wide/narrow are they? I know Addidas shoes (like my Sambas) tend to be narrow; the Do-Win Oly shoes look wide. I saw a post from Glenn Pendlay commenting that for narrower feet the Werksan would work better than Do-Win.

Thanks for any info!
Best,
Rene'

Chris Forbis
04-30-2007, 04:25 AM
Nice job on the workouts. I was wondering why you chose incomplete rest at 1 min instead of 2 (still incomplete), 3 (better), up to 5 or something. I've been using 2 min and bump it up to 2:30 if the last couple of reps of the previous set were very slow. (If it's about time, it's only a couple of minutes total per exercise, so about 6-8 min for the entire workout.)


I believe I picked 1 minute because that is what the PM mass gain template calls for. I may tinker with longer rest intervals this summer as gains slow.

I'll talk about the oly shoes tomorrow after I get a chance to lift in them.



BW: 190.2; -0.5 since pre-trip (4 days); +14.8 overall (7 weeks + 2 days)

I swear I'm the only person in the world that loses weight when going on vacations.

Back to eating big (today) and lifting (tomorrow).

Chris Forbis
05-02-2007, 03:56 AM
Today I went with 3 minutes rest between work sets. As long as I can tolerate waking up a little earlier it should not be a problem.

Today was my first lifting with my olympic lifting shoes. I got the Werksan blue suede shoes. They are quite narrow, as I have a very narrow foot and the fit is quite snug (in a good way). Feels quite satisfying to get a nice stomp on cleans and split jerks with them.

2 May 2007

Recon Ron Pullup Program
8, 6, 5, 5, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

3 minute rest intervals between all work sets.
Front Squat
5 x 45 x 2
4 x 70 x 1
3 x 95 x 1
2 x 120 x 1

5 x 145 x 1
5 x 150 x 1
5 x 155 x 1

Split Jerk
5 x 45 x 1
4 x 70 x 1
3 x 95 x 1
2 x 120 x 1

5 x 145 x 1
5 x 150 x 1
5 x 155 x 1

High Hang Squat Clean
Started with the bar, worked up to 85 pounds. 3-5 reps on each set. Really noticed the crappy quality of the bar on these.

Robb Wolf
05-02-2007, 08:24 AM
Chris-
Looks Good! You never mentioned if you like the shoes.

Chris Forbis
05-02-2007, 02:35 PM
I like the shoes a lot. I have never worn Oly shoes before, so the weight carried by that opinion is questionable.

Chris Forbis
05-03-2007, 04:48 AM
3 May 2007

Yesterday's workout was a day later than it was supposed to be (I was still recovering from the weekend). So today, instead of lifting, I did sprints.

1 sprint every 4 minutes for 5 times total. Done on a basketball court, each one was half-court and back, full-court and back. Each sprint lasted about 14 seconds, total workout time (counting rest) of 16:14.

I had wanted to do 6 sprints, but a combination of having to crap and feeling like I might puke had me stop it at 5.

This wiped me out, and left me a jittery mess for close to an hour afterwards. I need to do more days like this. I will probably try to hit this a couple times a week. Who knows, might even develop some metcon!

Chris Forbis
05-03-2007, 11:10 AM
Ok, here's the deal. I've been eating so much, it has been making me (nearly) physically ill. So I'll be cutting out the daily coconut milk + whey protein shake. This bumps me down to about 4000 calories a day (from 5000). The last two days I've just felt like shit 1-2 hours after sucking the shake down.

So now I am nearly all paleo. I have 3 scoops of whey post workout (with grape juice and bananas) and 2 other meals on the weekend (usually pizza and chinese). A few beers on the weekend. We'll see what my weight does.

Chris Forbis
05-05-2007, 07:44 AM
5 May 2007

Recon Ron Pullup Program
8,6,5,5,4

BW: 191.3; +1.1 since last time (5 days); +15.9 overall (8 weeks)

3-4 minutes between all work sets
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 165 x 3

I tried following some of Pierre's tips to Rene... seemed to help some.

Bench Press
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 165 x 3

Snatch Grip Deadlift (25# plates on bar only to increase ROM)
3 x 95 x 1
3 x 145 x 1

5 x 195 x 1



Hooray for the weekend. Mmm... pizza and beer.

Elliot Royce
05-05-2007, 09:13 AM
Chris:

I know what you mean. I don't feel like eating for about 3 hours after the coconut + whey. I think I'm going to give up on the serious weight gain. I wanted to get to 240lbs and lean out but it's just a full time effort to eat that much. So, now I'm at 230lbs and declining slightly. Since I think we're about the same height, though, it shows you have quite a bit of room to go! Don't give up.

Ever try negatives on your bench press. If you can get a spotter and do it once a week, you'll make amazing progress.

Chris Forbis
05-05-2007, 10:47 AM
I'm always benching without spotters. Indeed, I am the only person in the building when I workout, so I tend to not push it too much on the bench. But it is funny that you should mention the negatives.

I had stagnated a bit on the press (easily my strongest lift out of the SS lifts). So I started doing push presses and jerks instead. Which when you think about it, is an explosive lift, followed by a negative press (when you do it for reps). I haven't gone back to test my press, so I have no evidence of the negatives improving my press numbers, but it just *feels* right.

Now that I think about it, it might be fun and instructive to give the press a go after a couple more weeks...

Elliot Royce
05-05-2007, 12:04 PM
I agree completely on the push press. I do them behind the neck with as little leg movement as possible and they certainly build mass quickly.

Chris Forbis
05-08-2007, 03:45 AM
8 May 2007

Recon Ron Pullup Program
8, 6, 5, 5, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

3-4 minute rest intervals between all work sets.
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 165 x 3 (5 vertical jumps following each set)

Again, I focused on Pierre's squat tips to Rene. Felt good.

Split Jerk
5 x 45 x 1
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 155 x 3

Troy Archie
05-09-2007, 10:58 AM
Split Jerk
5 x 45 x 1
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 155 x 3

So is that 5 sets of 155 for 3 reps or 3 sets of 155 for 5?

I'm confused...

Chris Forbis
05-09-2007, 02:46 PM
Reps x Weight x Sets

Chris Forbis
05-10-2007, 03:47 AM
10 May 2007

Recon Ron Pullup Program
8,6,5,5,4

Sprints
5 sprints, starting every 4 minutes. Each sprint was run on a high school basketball court (84') and was half-court and back, full-court and back. Each took just a shade under 15 seconds.

These wipe me out and leave me jittery and nauseous for close to an hour.

Chris Forbis
05-12-2007, 05:02 AM
12 May 2007

Recon Ron Pullup Program
8,6,5,5,4

BW: 192.7; +1.4 since last time (5 days); +17.3 overall (9 weeks)

Pretty happy with the weight gain this week, as I dropped my total cals to around 4000 a day (from 5000) for this week. I can now do a little IF during the week so that may have helped as well.

3-4 minutes between all work sets
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 165 x 3

Feeling a lot better about my form (thanks, Pierre!) and will be moving up the weight on this on Tuesday.

Bench Press
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 165 x 3

This was pretty damn easy. Up to 170 next Saturday

Deadlift
5 x 135 x 1
5 x 160 x 1
5 x 185 x 1
5 x 210 x 1

Focusing on form.




Off to watch some students compete in Sectionals (step below state) for track. Followed by lots of drinking.

Chris Forbis
05-15-2007, 03:43 AM
15 May 2007

Recon Ron Pullup Program
8, 6, 5, 5, 4 (2 min rest, dead hangs)

Warmup
Z-Health Neural Warm Up Level 1

3-4 minute rest intervals between all work sets.
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 170 x 3 (5 vertical jumps following each set)

Probably stay here on Saturday, with an eye towards moving up to 175 next week.

Split Jerk
5 x 45 x 1
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 160 x 3

Staying put for next week.

Chris Forbis
05-17-2007, 03:46 AM
17 May 2007

BW: 194.5; +1.8 last weigh-in (last Saturday); +19.1 overall (9 weeks, 5 days)

Weighing in two days early this week, as tomorrow night there is a party and it will screw up my Saturday morning weigh-in.

Recon Ron Pullup Program
8,6,5,5,4

Sprints
5 sprints, starting every 4 minutes. Each sprint was run on a high school basketball court (84') and was half-court and back, full-court and back. Each took just a shade under 15 seconds.

Once again, these have left me feeling quite jittery and half-nauseous. Makes it quite difficult to get the PWO shake down.

Elliot Royce
05-17-2007, 06:39 AM
You're turning into a monster, Chris. Have your students commented? I mean you can't really hide 19lbs!

Chris Forbis
05-17-2007, 03:33 PM
Funny thing is, hardly anyone has noticed... we'll see what my parents' reaction is when I go home in a couple of weeks. I'll be up about 15 pounds since I last saw them.

I'm just thrilled that the weight gain has continued on "only" 4000 calories a day.

I'm just trying to figure out when I'm going to start trying to lose some of the fat. In a few weeks I think I'll just started adding some metcon, while keeping the diet rock solid. Bike rides and basketball games, that kind of thing. I'm getting tired of getting winded playing half-court games.

Chris Forbis
05-19-2007, 09:59 AM
19 May 2007

3-4 minutes between all work sets
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 170 x 3

Moving up for Tuesday.

Bench Press
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 170 x 3

Moving up next week.

Chris Forbis
05-22-2007, 04:08 AM
22 May 2007

Recon Ron Pullup Program
8, 7, 5, 5, 5 (2 min rest, dead hangs)

3-4 minute rest intervals between all work sets.
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 175 x 3 (5 vertical jumps following each set)

Felt pretty good. May move up to 180 on Saturday.

Split Jerk
5 x 45 x 1
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 160 x 3

Perhaps move up to 165 next week.

Chris Forbis
05-24-2007, 04:42 AM
24 May 2007

Recon Ron Pullup Program (2 minutes rest)
8,7,5,5,5

Sprints
5 sprints, every 4 minutes. Run on basketball court, half-court and back, full-court and back in about 15 seconds.

Chris Forbis
05-27-2007, 03:29 PM
27 May 2007

Moved Saturday workout a day back so I could watch some students of mine win a state championship in tennis.

No weigh-in this week. Had my first legitimate comment on the weight gain though!

Recon Ron Pullup Program
8,7,5,5,5

3-4 minutes between all work sets
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 170 x 3 (each set followed by 5 vertical leaps).

Forgot to check my log before I went to lift, thus the move down in weight by 5 pounds. Certainly felt easy. To 175 (if I remember) on Tuesday.

Bench Press
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 2

5 x 170 x 3

To 175 on Saturday.

Daniel Miller
05-27-2007, 03:54 PM
Chris,

I'm not sure if this was asked somewhere else in the thread, so if it was, sorry for the repeat, but I was wondering if you ever log your 4-5k cal days on fitday? I'm just curious to know what that would look like.

Chris Forbis
05-28-2007, 04:43 PM
I have since pulled my intake back a bit. Step one was dropping the coconut milk + whey shake (1100 calories every weekday). Step two was roughly halving my post-workout carb hit. I was doing two, one immediately post workout (grape juice + whey) and the other an hour later (bananas + whey). I cut out the grape juice + whey in the past week to see what happens.

No one was more shocked than I was to see me continue gaining weight when I dropped the 1100 calories from the coconut milk + whey. Lifting heavy and infrequently (2 times a week) seems to be working...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=forbis316

MWF - 3429 calories. See May 28 of my Fitday log. I split it up into two meals, 3-5 hours apart. Yes, the second meal is difficult to finish that close to the first.

TuTh (workout) - 3528 calories. See May 27 of my Fitday log. I try to finish all this in 8 hour or so time span.

Sa (workout) - bananas + whey post workout. Around two hours later, I eat out... typically a whole pizza. Dinner is beef, veggies, and nuts.

Su - Eat out around noon, usually Chinese buffet. Dinner is beef, veggies, and nuts.

Add in one or two nights a week of 3-6 pints of Guinness and maybe some wings. Now that school is out, I'll be doing IF as much as possible.

Daniel Miller
05-29-2007, 06:36 AM
Thanks a lot Chris. Seems to make a lot of since to just cook up 1-2lbs of beef, saves time it makes it easy to know what you're getting.

Cheers.
-Dan

Chris Forbis
05-29-2007, 07:03 AM
29 May 2007

Recon Ron Pull-up Program
8, 7, 5, 5, 5 (2 min rest, dead hangs)

3-4 minute rest intervals between all work sets.
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 175 x 3 (5 vertical jumps following each set)

Moving up to 180 on Saturday.

Split Jerk
5 x 45 x 1
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 160 x 3

Next week I'm traveling home to see the folks so it is a rest week. I'll play some basketball and keep up with the pull-ups, but otherwise nothing.

Chris Forbis
05-31-2007, 05:31 AM
31 May 2007

Recon Ron Pullup Program (2 minutes rest)
8,7,5,5,5

Sprints
5 sprints, every 4 minutes. Run on basketball court, half-court and back, full-court and back in about 15 seconds. I had some nice pop on these.


Yesterday I practiced with the basketball team. Boy, am I out of (metcon) shape. I intend to address this after my off-week (next week).

Chris Forbis
06-02-2007, 10:16 AM
2 June 2007

BW: 196.5 +21.1 pounds in 12 weeks.

Recon Ron Pullup Program
8,7,5,5,5

3-4 minutes between all work sets
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 140 x 2

5 x 180 x 3 (each set followed by 5 vertical leaps).

Bench Press
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 140 x 2

5 x 175 x 3

Chris Forbis
06-02-2007, 10:28 AM
So my goal of mass gain was wildly successful. I'm going home to see my folks next week, and aside from daily pull-ups and maybe a few games of pickup basketball, it will be an off week.

Upon returning, I am ending my focus on mass gain. I will have 3 objectives when I return.

1. Establish some metabolic conditioning via twice weekly Crossfit-style metcons and weekly bike rides (once my damn single-speed gets in off back-order).

2. Lose the layer of belly fat I have acquired during my mass gain phase. I hope to achieve this primarily through #1 above, but I also am willing to reduce calorie intake. Currently planning about 3500 cals a day and will lower if fat loss does not happen.

3. Increase my strength levels, especially in the squat. I will keep doing two heavy lifting workouts a week.

So my plan is essentially to add 3 metcons a week to my current plan. I am also going to seriously pursue at least a few coaching sessions for my deadlift and squat form.

Chris Forbis
06-07-2007, 12:28 PM
Planned training template

Monday - heavy lifting, back squat and an overhead lift (press or jerk).
Tuesday - metcon; either "Helen" or "Cindy". Alternate workout each week
Wednesday - 5 short sprints (no more than 15 seconds)
Thursday - heavy lifting, back squat and bench press
Friday - metcon; alternate each week between: 5 rounds of 12 push press (135#) and 20 box jumps (24"); 5 rounds of 12 hang power clean (135#) and 20 dumbbell swings (55#)
Saturday - singlespeed bike ride (sub long run until the bike gets in off back-order)
Sunday - rest day

All workout will occur in a fasted state. Carb load (bananas + whey) after TuFSa workouts. BCAAs pre and post-workout on MWTh. Around 3500 calories on weekdays. Likely a bit higher (and unhealthier) or weekends.

Chris Forbis
06-11-2007, 08:35 AM
God, that week off from exercising sucked. Good to be back.

11 June 2007

BW = 192.5; -4.0 since 2 June

2 giant meals and ice cream or cheese cake every day wasn't enough to keep the weight on...

Recon Ron Pull-up Program
9, 7, 6, 5, 5 (2 min rest, dead hangs)

3-4 minute rest intervals between all work sets.
Back Squat
5 x 45 x 2
4 x 75 x 1
3 x 105 x 1
2 x 140 x 1

5 x 175 x 3 (5 vertical jumps following each set)

Split Jerk
5 x 45 x 1
4 x 75 x 1
3 x 105 x 1
2 x 135 x 1

5 x 160 x 3


Tomorrow: First metcon workout in something like 9 months... it is going to suck.

Chris Forbis
06-12-2007, 05:40 AM
12 June 2007

Cindy

10 rounds

Boy this sucked. I have a long way to go.

Chris Forbis
06-15-2007, 01:53 PM
Wednesday I took off.
Thursday I played full-court basketball for about 80 minutes. Wiped me out.

15 June 2007

Back Squat
3 x 180 x 5

Staying put for Monday.

Bench Press
3 x 175 x 5

May move up to 180 next week.

Chris Forbis
06-16-2007, 08:00 AM
16 June 2007

A "girl" of my own making: Mary Ann.

5 rounds for time:
12 reps of 135# Hang Power Clean
20 reps of 55# DB Swing (due to lack of KB)

False start on this one as I realized the weight is way too high for my current level.

Let's try that again.

5 rounds for time:
12 reps 95# HPC
20 reps 35# DB Swing

14:53

This fried my grip. Once I get this under 10 minutes, I'll bump the weight to 105 and 40.

Elliot Royce
06-16-2007, 11:10 AM
I was going to say that, Chris. The CF level of reps is not well suited to building absolute strength or technique. Be careful not to practice poor technique as it's hard for anyone to maintain technique with all those reps.

Chris Forbis
06-16-2007, 08:17 PM
That's why I'm trying to keep it fairly simple with the exercises I do high reps on. I won't be trying any squat cleans or anything...

Chris Forbis
06-18-2007, 09:03 AM
18 June 2007

Pullups
10,7,6,6,5

Back Squat
3 sets of 180# x 5

As long as I feel ok I'm going to tackle 185 on Thursday.

Push Press/Jerk
3 sets of 160# x 5



Tomorrow I dance with Helen, though I will probably scale the DB swings down to 35#.

Chris Forbis
06-19-2007, 08:26 AM
19 June 2007

Helen (sub 35# DB swings)

14:15

Tomorrow looks like an off day unless I'm feeling frisky. If so, I'll throw in some sprints.

Chris Forbis
06-21-2007, 07:15 AM
21 June 2007

5 rounds for time:
12 95# Push Press
20 12" box jump

6:08

All sets unbroken, though there were a few short pauses here and there. Moving to 105# next time around.

Chris Forbis
06-22-2007, 05:46 AM
I've had trouble sleeping on nights after hard metcon activity. Even though the metcon is 14 hours or so prior. I thought it may have been coffee plus the hard metcon, but it appears it is just the metcon.

Getting in shape sucks.

Chris Forbis
06-22-2007, 09:29 AM
22 June 2007

Back Squat
3 sets of 185# x 5 reps

Bench Press
3 sets of 180# x 5 reps


Both of these went fairly well. I'll probably stay at these weights at least one more time for each until I feel real good about them.

Chris Forbis
06-23-2007, 07:03 AM
23 June 2007

10 sprints, 1 every third minute.
Half-court and back, full-court and back on an 84' court.
15 seconds per sprint +- 1 second.

Tough.

Chris Forbis
06-25-2007, 08:07 AM
25 June 2007

This workout came after consecutive nights of 4 hours of sleep. It went surprisingly well, considering. I am definitely going to need a nap this afternoon.


Recon Ron Pullup Program
10,7,6,6,5

Back Squat
3 sets of 185# for 5 reps

I felt the last rep or two of each set in my quads. Weird. Maybe my posterior chain is still fatigued from sprints on Saturday? Staying here for Thursday.

Split Jerk
3 sets of 160# for 5 reps

Quite easy. Definitely moving up to 165 next week.

Chris Forbis
06-26-2007, 07:41 AM
26 June 2007
Cindy

13 rounds (+3 rounds in two weeks)



I really, really suck at Cindy. This decimated me.
Still running a sleep deficit from the weekend. Hopefully the difficulty of this workout won't keep me from getting to sleep tonight (as metcons have been doing the past few weeks).

Chris Forbis
06-28-2007, 07:07 AM
28 June 2007

5 rounds for time:
12 reps 95# Hang Power Clean
20 reps 35# DB Swing

10:00

This is a 4:53 improvement from two weeks ago. The average power increase was just under 49% !!!

Once again, this workout obliterated my grip.

Bumping to 105 and 40 next time, I think.

Chris Forbis
06-29-2007, 09:50 AM
29 June 2007

Back Squat
3 sets of 5 reps of 185#

Move up to 190 for next time.


Bench Press
3 sets of 5 reps of 180#

William Hunter
06-29-2007, 10:32 AM
Chris, with the reintroduction of some metcon into your weekly programming, has your weight changed at all? Any trouble with the strength work after a tough metcon a day or two before?

I'm not as tall as you (5'11") but last year went on a similar odyssey of weight gain (160's to low 190's). However, now eating paleo again in an IF format dropped me rapidly back to 180. Still, I'm psyched to have come through it with what appears to be 10+ lbs of muscle. I still haven't added much metcon back into my week. I'm afraid I'll shrink!

Chris Forbis
06-29-2007, 01:35 PM
My weight dropped by about 2-3 pounds from my peak, but no further. My diet is not quite as tight during the summer, mostly due to increased alcohol consumption. My strength gains have slowed a bit, simply because I'm often a little sore/fatigued from prior days' metcon. But I've still increased a bit here and there.

Note that I am just finishing my third week of reintroducing metcon so I have a very small sample size here.

Eventually I will focus on trying to drop some of this extra fat that I've acquired (up to probably 13-14%). First I'll see if getting in shape will take care of it.

Chris Forbis
06-29-2007, 03:00 PM
No more metcon!

At least no more WOD style metcon. I've been trying to figure out why I've been doing metcon for the last week or so and haven't come up with a great answer yet. Reading too much of Walshy I'm sure has contributed to this sentiment. Slightly reduced quality on my strength workouts is the chief culprit though. Another accomplice is the fact that I have had great difficulty getting to sleep on the nights after hard metcon.

Here's the plan:
Every day: pullups (Recon Ron program)
Monday: Back squat and overhead push (probably push-jerk/press)
Tuesday: Sprints
Thursday: Pickup basketball (at least until summer is over)
Friday: Back squat and bench press
Whenever the hell I feel like it: single-speed bike riding (bike gets in next week!)

I'll lose the extra fat by tightening up the diet.

Longterm goal: BWx1.5 back squat
When I hit that, I'm going to jump on KB's Vertical Jump Development Bible.

Chris Forbis
07-02-2007, 10:00 AM
2 July 2007

Back Squat
3 sets of 5 reps of 190#

Jerk
3 sets of 5 reps of 165#
A couple of press-outs here.

Staying at both of these weights for another cycle.

Chris Forbis
07-04-2007, 09:37 AM
3 July 2007
About 2-3 miles of walking, with occasional burst of sprinting. Sprinted up hills on the way out and down hills on the way back.

4 July 2007
About 1 mile of walking.

Chris Forbis
07-05-2007, 12:55 PM
5 July 2007

30 minutes of shooting baskets.

Chris Forbis
07-06-2007, 10:14 AM
5 July 2007

Single-speed finally got in so I rode for awhile.

6 July 2007

Biked to and from the gym.

Back Squat
3 sets of 5 reps of 190#

Next week is an off week, I'll jump back in at 190# the following week.

Bench Press
3 sets of 5 reps of 180#

This was fairly easy. I'll jump back in at 180# in two weeks.

Chris Forbis
07-08-2007, 10:16 AM
8 July 2007

Single-speed ride of about 20 minutes. A few decent hills.

Chris Forbis
07-10-2007, 04:05 AM
So much for the week off.

10 July 2007

Bike ride (~ 4 min) to and from gym.

Pullups
10,8,6,6,6

Back Squat
3 sets of 5 reps of 190#

Split Jerk
3 sets of 5 reps of 165#


Pretty close to moving up in weight on both of these.

Chris Forbis
07-12-2007, 03:54 AM
12 July 2007

Walked to and from the gym with occasional bouts of sprinting thrown in. Sprinted uphill on the way out and downhill on the way back. Probably a dozen sprints in total.

While at the gym,

Pullups
10,8,6,6,6

Chris Forbis
07-12-2007, 04:29 PM
I am now going to be doing basically 24 hour fasts 3 times a week, taking only one meal on MWF. These are low activity days, with at most a bike ride to and from school to check on things (7 minutes round trip). This will drop me by about 500 calories a day, on average, to around 2500 a day.

Dave Van Skike
07-12-2007, 04:47 PM
holy deathcamp batman....

Chris Forbis
07-12-2007, 06:03 PM
I'm thinking you read that as I would be eating 500 calories a day. I'm not that crazy. I meant it would reduce my intake by 500 calories a day. I clarified the post above.

Chris Forbis
07-14-2007, 08:02 AM
14 July 2007

Biked to and from gym.

Back Squat
3 sets of 5 reps of 190#

May be hitting a plateau here. If I'm feeling feisty on Tuesday I might try bumping to 195# just to push it a bit.

Bench Press
3 sets of 5 reps of 185#

This was not bad at all. I may try 190# next Saturday.

Chris Forbis
07-15-2007, 09:46 AM
15 July 2007

Rode my SS to and from the post office (7.5 miles).

Elliot Royce
07-15-2007, 06:15 PM
Chris:

Are you doing scapular work and other pulls to offset the development from the bench pressing? I only ask because I created postural problems for myself by doing too much bench pressing and not enough pulling. "Experts" suggest 1.5x as much pulling as pushing for the chest. Cleans are a good counterbalance as are rows that use the back muscles (rather than just the biceps).

If your bench equals your back squat, you may be out of balance.

Chris Forbis
07-15-2007, 06:29 PM
I do pullups every day. You think that I maybe need to add some hang power cleans once a week as well? I've been trying to get my pullup reps up by hitting volume before I worry about adding any weight....

I don't think it is so much my bench equaling my back squat as it is my back squat sucking ass.

Elliot Royce
07-15-2007, 06:41 PM
I suggest you post the question to the board so you can get some expert advice. I took my bench up to 315lbs and forgot about my back, and paid for it with cervical herniations and other postural problems. If you have normally good posture, then you won't hurt yourself in the short term, but you need to work the opposing muscles. If you work out at a commercial gym, you can take the pec deck and just use it backwards. If you find that you can't do roughly an equal amount backwards as you can do forwards, then you have an imbalance.

I don't think pullups work the opposing muscle to the chest, more the lats which also pull your shoulders forward. Better would be what I describe above or bentover rows but with real emphasis on contracting the scapular muscles.

Again, probably not an immediate issue but best to avoid building up an imbalance. Ask the experts.

Chris Forbis
07-17-2007, 08:00 AM
17 July 2007

Biked to and from the gym.

Back Squat
3 sets of 5 reps of 190#

Felt strong. Moving to 195# for Saturday.


Split Jerk
3 sets of 5 reps of 165#

The last set of these absolutely flew up. Moving to 170# for next Tuesday.

Chris Forbis
07-18-2007, 07:17 PM
I suggest you post the question to the board so you can get some expert advice. I took my bench up to 315lbs and forgot about my back, and paid for it with cervical herniations and other postural problems. If you have normally good posture, then you won't hurt yourself in the short term, but you need to work the opposing muscles. If you work out at a commercial gym, you can take the pec deck and just use it backwards. If you find that you can't do roughly an equal amount backwards as you can do forwards, then you have an imbalance.

I don't think pullups work the opposing muscle to the chest, more the lats which also pull your shoulders forward. Better would be what I describe above or bentover rows but with real emphasis on contracting the scapular muscles.

Again, probably not an immediate issue but best to avoid building up an imbalance. Ask the experts.

After I had time to think about it, I think after the coming week that I will add deadlifting and (perhaps hang) powercleans to the mix.

So it will look like this:

Tuesday
Back Squat
Split Jerk
Deadlift

Saturday
Back Squat
Bench Press
(Hang?) Power Clean

Chris Forbis
07-21-2007, 10:43 AM
19 July 2007

Pullups 11,8,7,6,6

Walked 1 mile out, sprinting up/down all hills (4 of them; 3 up, 1 down).

Walked back and did the same thing (3 down, 1 up).


Nice, lingering, aching soreness in my hams the next couple days from it. I love sprinting.

Chris Forbis
07-21-2007, 10:54 AM
21 July 2007

Late night last night, so a later workout running on 5 hours of sleep... went pretty well, all things considered.

Bike ride to and from the gym.

Pullups
11,8,7,6,6

Back Squat
3 sets of 5 reps of 195#

This was very tough.


Bench Press
3 sets of 5 reps of 190#

This was very tough.


Hang Power Clean
Triples in 20# increments from 45# to 125#.

Form work.

Chris Forbis
07-22-2007, 08:21 AM
22 July 2007

Biked to and from the post office (7.5 miles).

Chris Forbis
07-24-2007, 07:28 AM
24 July 2007

Back Squat
3 sets of 5 reps of 195#

Split Jerk
3 sets of 5 reps of 170#

Several press-outs here.

Deadlift
Triples in 30# increments from 135# to 255#.

Headed to the Bay Area on Thursday for a week to hang with some college friends. I'm going to try to get some sprinting in on Thursday or Friday, but other than that I plan to do zero training.

Chris Forbis
08-02-2007, 09:52 AM
1 August 2007

18.5 mile bike ride through Napa with some friends. Took about 70 minutes.

This was brutal for me. Far too much steady-state output and not enough intermittency. Not to mention the longest bit of endurance training I have ever done (previous high was a 50 min 10k run).

Back home later today. I'll get back in the groove on Saturday.

Chris Forbis
08-04-2007, 06:58 AM
4 August 2007

SS bike to and from gym (1 mile each way).

Back Squat
3 sets of 5 reps of 190#

Tough. Staying here for Tuesday.


Bench Press
3 sets of 5 reps of 185#

Tough. Staying here for next Saturday.


Power Clean
3 sets of 5 reps of 95#

Form work. Really focused on keeping the arms loose.


I lowered the weight on the squat and BP by 5# from the last workout before my break. I was pleased to see that the 2 week layoff didn't take more weight off than that.

Chris Forbis
08-05-2007, 08:57 AM
5 August 2007

7.5 mile SS bike ride.

After biking on a (geared) Trek 1200 in Napa, I must say that my love affair with my SS has gotten even more intense.


I'm working on a 12-week training program for a 5k (to start 2 weeks from today). If you have any ideas, check out the thread in the endurance forum.

Chris Forbis
08-07-2007, 08:31 AM
7 August 2007

SS bike ride to and from gym (1 mile each way).

Squat
3 sets of 5 reps of 190#

Geez, this was hard.


Split Jerk
3 sets of 5 reps of 165#

Sloppy. Lots of press-outs.


Deadlift
1 set of 5 reps of 225#

I'm starting to remember how much I like deadlifting. My grip sucks due to the long layoff from DL.

Chris Forbis
08-09-2007, 10:11 AM
8 August 2007

1 mile walk out, sprinting up and down all hills (3 up, 1 down).
1 mile walk back in, sprinting up and down all hills (1 up, 3 down).

First time sprinting in 3 weeks. Felt pretty good.

Chris Forbis
08-11-2007, 09:48 AM
11 August 2007

SS bike ride to and from gym (1 mile each way).

Back Squat
3 sets of 5 reps of 190#
Each set followed by 5 maximum vertical jumps.

Bench Press
3 sets of 5 reps of 185#

Power Clean
3 sets of 5 reps of 100#
Really focused on getting my power from the hips and not the arms.


Legs were still really sore from sprinting on Thursday.

I start training for my 5k a week from today, so this will be the last I see of the bench press for a few months.

Chris Forbis
08-14-2007, 07:34 AM
12 August 2007

7.5 mile SS bike ride

This will likely be my last extended (> 2 mile) ride for the next few months.

14 August 2007

Walked out 1 mile, sprinting up and down hills (4 total).
Walked back in 1 mile, sprinting up and down hills.

This is my last day of short sprints for the next few months.


Lifting heavy on Thursday, and then the 12 weeks of 5k training starts (with a 5k run) on Saturday. I can feel the pain coming already.

Chris Forbis
08-16-2007, 09:39 AM
16 August 2007

Warm-up
Pullups 12,8,7,7,6
In between pullup sets, I stretched my hip flexors and did some glute bridges.
Bike ride to (and from) gym, 1 mile each way.

Squats
3 sets of 5 reps of 160#
The flexor stretching and glute bridging made this feel awesome. Nice and smooth...

Split Jerk
3 sets of 5 reps of 155#
Getting some slight elbow pain when it is significantly closed, like in the rack position. Hopefully this will abate when I cut back to once a week heavy lifting.

Dead Lift
1 set of 5 reps of 235#

Chris Forbis
08-18-2007, 08:14 AM
So begins the 12 weeks of training for the 5k (with a target time of 20 minutes).

Training schedule:

Sunday
Strength train on power cleans (3 sets of 5) and then 20 minutes of Crossfit metcon (probably lots of Cindy... I suck at Cindy).


Tuesday
400 m intervals, start with 5 intervals and 3:1 work:rest ratio, working the rest interval down and increasing the number intervals as weeks go by.


Thursday
Strength training (back squat, split jerk, deadlift)


Saturday
Weeks 0, 4, 8, 12 Saturdays
Run 5k (with week 12 being for real).

Weeks 2, 6, 10
2.4 km, 3.2 km, 4 km. Run at target pace (1:36 per track lap).

Weeks 1, 3, 5, 7, 9, 11
800 m intervals. Start with 3 intervals and 3:1 work:rest ratio. As weeks go by, work rest interval down and the number of intervals up.

Chris Forbis
08-18-2007, 08:16 AM
5k training
18 August 2007

5k run on the actual route that the race will be on.

26:45

Ye gods! I have a long way to go. If you ignore the periods where I had to stop and walk it wasn't quite so bad. I hit this again in 4 weeks. If I'm not below 23 minutes by then I'll eat my hat. Ran this in my spiffy new Nike Frees (3.0). It's a nice shoe.

Chris Forbis
08-19-2007, 12:31 PM
19 August 2007
5k training (Week 1 of 12)

Hang Power Clean
3 sets of 5 reps of 105#

"Cindy"
11 rounds
Slow, deliberate squats to a 1 foot box. Pushups broken most rounds.

This is 1 round better than the last time I did Cindy from a starting point of zero metcon.

Chris Forbis
08-21-2007, 04:33 AM
21 August 2007
5k Training (Week 1 of 12)

Track workout
400m intervals, 5 reps with 3:1 rest:work ratio

1:16, 1:16, 1:23, 1:24, 1:21
Average split time: 1:20

I'd like to get that to 1:15. Hard to know what pace I'm at on the lap since it was still pitch dark outside. This was nice and fairly easy on the first interval and fairly difficult (especially the last 200m) on the others.

Same workout next Tuesday, but if I'm feeling fresh I'll throw 2# into the Smartvest and wear that.

Now I get a fews days off from metcon (strength on Thursday). The 800m intervals on Saturday are going to kill me.

Chris Forbis
08-23-2007, 02:53 PM
23 August 2007
5k training (week 1 of 12)

Strength Training

Back Squat
3 sets of 5 reps of 165#

Split Jerk
3 sets of 5 reps of 155#

Dead Lift
1 set of 5 reps of 235#

Definitely moving DL up to 245 next week. May move squat and jerk up by 5#.

Chris Forbis
08-25-2007, 08:22 AM
25 August 2007
5k training (Week 1 of 12)

Track workout
800m intervals, 3 intervals, 3:1 rest:work ratio

3:09, 3:02, 2:58

I'd like to get the average down to 2:45 eventually... I've got a ways to go on that. The 3:1 rest ratio was more than enough.

Next up: I dance with Cindy tomorrow.

Chris Forbis
08-26-2007, 07:30 AM
26 August 2007
5k training (week 2 of 12)

Hang Power Clean
3 sets of 5 reps of 110#

Still really focusing on getting my power from the hip drive.

Cindy
13 rounds (+2 rounds from 19 August)

Started with focused, methodical squats. About round 7 or 8 I got in a groove with them and started banging them out quickly. Pushups started unbroken, quickly went to a 7-3 split, and finished the last few rounds with a 5-3-2 split.

Chris Forbis
08-28-2007, 04:32 AM
28 August 2007
5k training (week 2 of 12)

Track workout
400m intervals, 5 reps with 3:1 rest:work ratio PLUS 2# in SmartVest

1:11, 1:16, 1:19, 1:23, 1:24
Average: 1:19

Woo, that was hard.

Strength workout on Thursday. Saturday I'm going to try to run 2400m at my target pace: 9:36 (1:36 per 400m lap).

Allen Yeh
08-28-2007, 04:39 AM
Chris,

What are your goals right now other than the non specific 5K training?

Chris Forbis
08-28-2007, 02:49 PM
1. Break 20:00 in the 5k.

2. Don't regress significantly on strength in the process.

3. Lose some of the fat I gained when I put on the 21 pounds. This has been largely successful. I'm fitting back into my work pants now.


After 5k training, I'll hit a strength cycle. Probably try to find some coaching for my squat. I really need to improve my squat. Maybe another mass gain cycle.

Chris Forbis
08-30-2007, 04:47 AM
30 August 2007
5k training (week 2 of 12)

Strength workout

Back Squat
3 sets of 5 reps of 165# (each set followed by 5 max vertical jumps)

Moving up to 170#


Split Jerk
3 sets of 5 reps of 155#

Moving up to 160#


Deadlift
1 set of 5 reps of 245#

May move up based on how my back feels the next couple of days.

Chris Forbis
09-01-2007, 09:11 AM
1 September 2007
5k training (week 2 of 12)

Track workout
(Close to) pace run

6 laps of 400m equals a 1.5 mile / 2400m run.
10:08 total time is approximately 1:41 per lap.
Lap times were: 1:40, 1:40, 1:42, 1:42, 1:42, 1:42

I was shooting for 9:36 overall, 1:36 per lap.


Considering I had 2 weeks of training up to this point (from essentially a zero metcon start point), I'll take it.

Tomorrow is another date with Cindy. I rushed the squats a little last time, I think. So I will be focusing on keeping those in good form this time.

Chris Forbis
09-02-2007, 09:07 AM
2 September 2007
5k training (week 3 of 12)

Visiting Mom and Dad so no weight room access for power cleans, though I did bring along my Door Gym pullup bar.

"Cindy"
13 rounds + 5 pullups

Last time I got a little sloppy with my squats. This time I focused on them a lot more and felt better about the whole thing. Pushups started out unbroken and broke to 7-3 by the third or fourth round. Though I did not have to break them 5-3-2 towards the end like normal. Going to shoot for 15 next week...

Chris Forbis
09-04-2007, 04:15 AM
4 September 2007
5k training (week 3 of 12)

Track workout
400m intervals, 5 reps, 2.5:1 rest:work ratio PLUS 2# in a weight vest

1:14, 1:12, 1:17, 1:20, 1:26; average 1:18

One second improvement on average even with the shorter rest.

Definitely felt like my body had switched over to aerobic mode on the last interval. Rest interval after the 3rd lap was 15 seconds longer, as I was detained by a chatty parent (on the outdoor track in complete darkness at 5:30).

Strength workout on Thursday.

Chris Forbis
09-06-2007, 03:08 PM
6 September 2007
5k training (week 3 of 12)

Strength workout

Back Squat
3 sets of 5 reps of 170#

Felt good. Moving up to 175#.


Split Jerk
3 sets of 5 reps of 160#

Sloppy, sloppy, sloppy. Staying put.


Dead Lift
1 set of 5 reps of 255#.

Grip (hook) could barely handle this.

Chris Forbis
09-08-2007, 05:41 AM
8 September 2007
5k training (week 3 of 12)

Track workout
800m intervals, 3 intervals, 7:30 of rest between PLUS 2# in SmartVest
Due to inclemate weather, I ran this around a high school basketball court (just under 10 laps). It is not ideal to be making such tight turns...

3:05, 2:52, 3:03
average time: 3:00

I'd like to reduce this even more. Maybe 2:55 average next time?

Cindy tomorrow.

Chris Forbis
09-09-2007, 03:40 PM
9 September 2007
5k training (week 4 of 12)

Hang Power Clean
3 sets of 5 reps of 115#

Seemed pretty easy.


Cindy
6 rounds in 7 minutes

Just didn't feel right so I stopped.

Chris Forbis
09-11-2007, 03:20 PM
11 September 2007

Heavy metal detoxing has totally killed my desire to workout. I cancelled my 400m intervals this morning due to not feeling well.

Chris Forbis
09-14-2007, 03:21 AM
13 September 2007

Again feeling a bit down from detox, I cancelled my strength session.


I'm hoping a full night's sleep Friday night will have me raring to go on Saturday morning.

Chris Forbis
09-15-2007, 08:21 AM
14 September 2007

Our school has a picnic (in place of afternoon classes) once every semester, so I spent the afternoon in dunk competitions (9'6" goal... maybe a bit less) with some of the high schoolers. My best was an off the glass reverse. I also had a 360.

Then I spent lots of time doing free handstands. These were surprisingly good, considering it has been at least 6 months since I've messed around with them.

There was also some tug-of-war. The first graders and I nearly defeated the fifth graders. It was a custom made tug-of-war "rope"... a nylon strap with handles. I would have preferred a fat hunk of manila. Traction was at a premium. I'm wearing cleats for the spring picnic.

Chris Forbis
09-15-2007, 08:25 AM
15 September 2007

I don't know if it the metal detox I'm now doing, or my natural disdain for running, but I didn't feel like doing my scheduled workout this morning (5k).

So I went to the gym, shoot some hoops, dunked some (on a legitimate 10' goal), and worked on my freestanding handstands. It was lots of fun.

I may just not worry about training for the 5k and do stuff I actually look forward to. Maybe I'll do two days a week of what I did above (throw in a few sprints maybe). And then two days a week of heavy lifting.

Chris Forbis
09-16-2007, 09:19 AM
16 September 2007

I have now officially lost the body fat I gained during my mass gain from March-May. Down to 185 and visually I look about as lean as I was before all the gain (at 173). I'm going to get back in a strength training groove over the next 3-4 weeks and then start ramping up the calories to try to put on some mass.


Back Squat
3 sets of 5 reps of 175#, each set followed by 5 vertical jumps.

Staying put for next workout (probably Tuesday).


Bench Press
3 sets of 5 reps of 175#

Staying put.


Hang Power Clean
3 sets of 5 reps of 120#

Moving up to 125#

Allen Yeh
09-17-2007, 04:37 AM
16 September 2007

I have now officially lost the body fat I gained during my mass gain from March-May. Down to 185 and visually I look about as lean as I was before all the gain (at 173). I'm going to get back in a strength training groove over the next 3-4 weeks and then start ramping up the calories to try to put on some mass.




Awesome.

Chris Forbis
09-18-2007, 04:21 AM
18 September 2007

Warmup

Pullups
3 sets: 11,10,10; 2 min. rest between

Hip-flexor stretching and glute bridging.


Workout

Free-standing handstand work
Walked 18 feet with little problem. Focusing on looking at the wall behind me (rather than the floor) seemed to make this a bit easier to hold. With some practice, I think I could advance that 18' quite a bit. Maybe shoot for one of the old CF message board challenges of 100' walked on the hands?

Explosive jumping
Worked on dunking. I wasn't feeling particularly explosive (still sore from lifting on Sunday), but I got a few clean ones at the end.

Sprinting
3 short sprints of 40 yards or so. I focused on hitting top speed at some point during the sprint, not necessarily on ripping it right out of the gate.


A fun, light workout. Lifting heavy on Thursday.

Chris Forbis
09-20-2007, 04:25 AM
20 September 2007

Back Squat (each set followed by 5 vertical jumps)
3 sets of 5 reps of 175#

Moving to 180#.


Split Jerk
2 sets of 5 reps of 160#, 1 set of 3 reps of 160#

Cracked myself in the jaw on rep 4 of the last set. These felt pretty good on the first two sets, and I was actually getting a fairly decent distance under the bar.


Deadlift
1 set of 5 reps of 255#

These felt good. Moving to 260# or 265# next week.

Chris Forbis
09-25-2007, 04:19 AM
25 September 2007

~3 minutes of rest between sets

Back Squat
3 sets of 5 reps of 180#, each set followed by 5 vertical jumps

This felt good. May move up next time.


Split Jerk
3 sets of 5 reps of 160#

These were pretty solid, though a few were a little sloppy.


Dead Lift
1 set of 5 reps of 255#

Felt good. If my back feels ok the next few days, I'll move up.

Troy Archie
09-27-2007, 10:59 AM
I have now officially lost the body fat I gained during my mass gain from March-May. Down to 185 and visually I look about as lean as I was before all the gain (at 173). I'm going to get back in a strength training groove over the next 3-4 weeks and then start ramping up the calories to try to put on some mass.


How much have you put on the bar since you started?

Chris Forbis
09-27-2007, 03:16 PM
How much have you put on the bar since you started?

At the start I was coming off mild back issues that had kept me from squatting and deadlifting for awhile. Thus I wouldn't consider it a very advanced starting point. I try to be pretty conservative with increasing weights, especially on the BS and DL in order to avoid back issues.


Back Squat
3 sets of 5
155 -> 180

After implementing a suggestion from Shaf on glute activation, my form felt MUCH better, but it knocked me from 185 down to 160 or so because it felt so different (which I have since worked back up from). My back squat (poundage) is horrid.


Split Jerk
3 sets of 5
150 -> 160


Deadlift
1 set of 5
215 -> 255

There was a long layoff from these in the middle of the March-Sept period. I expect to move it up by quite a bit in the coming weeks. I anticipate eventually getting back to 2xBW (achieved pre-back problems).


Bench Press
3 sets of 5
155 -> 175

I don't really like BP much, but keep it around cause Rip likes it. My arms (orangutan-like) and chest (decidedly not barrel-like) make this tough.


Power Clean

I'm still working form on this, so the numbers don't have much significance.


The best part is that I feel I've put my back problems behind me, and I'm still doing back squats and deadlifts. I'm looking to start another mass gain cycle in a couple of weeks, and I'm really anticipating some significant gains (in strength) this time around. We'll call it the quest for two hundred (pounds)...

Chris Forbis
09-27-2007, 03:20 PM
27 September 2007

Walked to the gym (1 mile), sprinting up 3 hills and down 1 hill. Not even 50 meters per sprint. Sprinting full speed downhill is a rush.

Worked on handstands, both static and walking. Got 20" of walking.

Worked on dunking. Got three good ones in a row at the end.

Walked back from the gym (1 mile), sprinting down 3 hills and up 1 hill.


These are awesome light workouts, because I'm usually still sore from lifting heavy a day or two before.

Chris Forbis
10-02-2007, 07:02 PM
2 October 2007

Back Squat
3 sets of 5 reps of 185
Staying put for Saturday.

Split Jerk
3 sets of 5 reps of 160
Moving up to 165.

Deadlift
1 set of 5 reps of 265
Took a chunk out of my shin. Staying put.

Troy Archie
10-02-2007, 07:54 PM
How have you found substituting jerks for presses? I was thinking about the same under the idea that I can jerk more than I can strict-press and heavier is better...

Chris Forbis
10-03-2007, 07:28 PM
My primary motivation for doing them is to get an explosive lift in each session. I do the jerks in the Tuesday session and the power cleans in the Saturday session. It is also pretty damn thrilling to drop under that much weight.

I've been meaning to get back to a strict press to see where I'm at, but haven't gotten around to it...

Chris Forbis
10-04-2007, 06:48 PM
4 October 2007

Walked to the gym (1 mile). Sprinted hills (3 up, 1 down). No more than 50m a piece.

Static handstand work and some work on dunking. Dunking wasn't so hot today, and just got one or two week ones down. Maybe due to short rest the night before? I just bought season 1 of Friday Night Lights and the show is so damn good it has been cutting into sleep time.

Walked back from the gym (1 mile). Sprinted hills (3 down, 1 up). <50m a piece.

Kevin Perry
10-04-2007, 08:57 PM
Excuse my ignorance Chris, but are you practicing dunking for basketball? Or is it for increasing a vertical lift?

Chris Forbis
10-05-2007, 09:38 PM
I like basketball, I like jumping, I am tall.

Dunking seems like a natural thing to do.

At the same time, I feel it a pretty functional way to work on one's explosiveness.

Chris Forbis
10-06-2007, 08:53 PM
6 October 2007

Back Squat
3 sets of 5 reps of 185#

Bench Press
3 sets of 5 reps of 175#

Power Clean
1 set of 5 reps of 135#
2 sets of 5 reps of 120#

Didn't like my form at 135 at all, so I pulled it back a bit.

Chris Forbis
10-07-2007, 07:36 PM
7 October 2007

Sprints thrown in on the walk to and from gym.

Handstands and dunking at the gym.

Chris Forbis
10-09-2007, 05:18 PM
9 October 2007

Back Squat
3 sets of 5 reps of 185

Getting close to moving up.


Split Jerk
3 sets of 5 reps of 165

Several press outs in the second and third set... staying put.


Deadlift
1 set of 5 reps of 265

This went up pretty easily. Time to move up.

Chris Forbis
10-11-2007, 08:00 PM
11 October 2007

Walked to and from the gym with sprints thrown in. Tweaked my knee/quad on the last one.

Dunking and handstands (20' of walking) at the gym.

Chris Forbis
10-13-2007, 02:57 PM
13 October 2007

Back Squat
3 sets of 5 reps of 185

Right lower back felt a little weird the rest of the workout, and I thought for sure that when the workout high wore off I was in for some pain. 6 hours later and so far, so good (no pain).


Bench Press
3 sets of 5 reps of 175

Moving up to 180 next week.


Power Clean
3 sets of 5 reps of 125

Not sure I can move up without degrading form, so I'll probably stay here for another week.

Chris Forbis
10-14-2007, 07:26 PM
14 October 2007

Walked to and from gym with up and downhill sprints thrown in. Handstands and dunking at the gym.


Daily calories now average just over 3000. I'll hold tight here for a while, with an eye towards a mass gain cycle to start 2008.

Chris Forbis
10-16-2007, 04:24 PM
16 October 2007

Back Squat
3 sets of 5 reps of 185

I hate squatting. Still don't feel ready to move up. If I get a good night's rest on Friday, I may go to 190 just to shake things up.


Split Jerk
3 sets of 5 reps of 165

These felt pretty good, and very few press-outs.


Deadlift
1 sets of 5 reps of 275

I love deadlifting. This was pretty easy. Going to 285 next time.

Chris Forbis
10-18-2007, 06:22 PM
18 October 2007

Walked to and from the gym with sprints thrown in. Handstands and jumping at the gym.

Chris Forbis
10-20-2007, 08:11 PM
20 October 2007

Back Squat
3 sets of 5 reps of 190#

I really focused on having my ass drive the weight up... seemed to help. If I'm well rested before next Tuesday, I'll move the weight up to 195#.


Bench Press
3 sets of 5 reps of 180#

This went ok. May move up to 185# next week.


Hang Power Clean
3 sets of 5 reps of 125#

Moving up to 130#.

Chris Forbis
10-22-2007, 04:23 PM
21 October 2007

Walked to/from gym with up/downhill sprints thrown in. Handstands and jumping at the gym.

Chris Forbis
10-23-2007, 04:21 PM
23 October 2007

Coffee yesterday morning kept me up 4 hours past my bedtime, even though I had eaten something. It must be that caffeine on low-carb gets me, as opposed to caffeine on an empty stomach. So this workout was running on less than 4 hours of sleep.

Drive to the gym, and my weightlifting shoes have gone MIA. Can't find the damn things anywhere. Tried squatting barefoot, and didn't feel comfortable with it. So...


Handstands and dunking.

Deadlift (barefoot)
1 set of 5 reps of 285#
Grip could barely handle this...

Chris Forbis
10-25-2007, 04:06 PM
25 October 2007

Still pissed about my missing lifting shoes. I have decided to take the lemons I was dealt and make lemonade. Since I'm not comfortable doing heavy back squats without my lifting shoes, I'll start doing pistols. I'd been wanting to do some unilateral work for awhile anyway.

Today:

Walked to and from gym with 8 up/downhill sprints thrown in. Jumping and handstands at the gym.

Chris Forbis
10-27-2007, 08:34 PM
27 October 2007

Bike ride to and from gym.

Pistols (barefoot)
5 sets of 3 reps on each leg of negatives

Boy, it has been a long time since I've tried these. Going to keep at them 4 times a week to get accustomed to them. Cramping like crazy in my quad...


Bench Press
3 sets of 5 reps of 185#

This flew up like it was nothing. 190 or bust next week.


Hang Power Clean (barefoot)
5 sets of 3 reps of 130#

Easy. Up to 135 next time.


Some handstands to finish off.

Chris Forbis
10-28-2007, 09:54 AM
28 October 2007

A fairly heavy amount of drinking (2 pints Guinness, 3 bourbons, a bottle of merlot, not to mention a bowl of tobacco) on Saturday resulted in... a great workout, oddly enough. I should do this more often, apparently.

Walked to/from gym with sprints up/down the hills. Felt super springy on my jumping. Handstands were pretty darn stable. Finished with some pistol work.

Chris Forbis
11-01-2007, 03:50 PM
1 Nov 2007

Mostly taking this week off. Knocked out a few pistols over the course of the day.

Got a lipid panel.

Triglycerides 48
Total Chol 192
HDL 58
LDL 125
VLDL 9.6

Not quite as good as De Vany's, but I'm pretty happy with it. Don't have any old numbers to compare with, except I remember in college (late '01/early '02) my HDL tested at 29 point something, so that is now a hell of a lot better.

Chris Forbis
11-03-2007, 01:58 PM
3 November 2007

Open gym with the basketball team. Conditioning is not good, so I wasn't a beast on offensive fast breaks. But explosiveness was good and I was able to get back on defense. Controlled the paint on both ends like I always do.

Unfortunately, I think I broke my hand/pinkie. I've got pain and swelling and it is difficult to straighten next to the rest of my fingers. I don't even remember what incident caused it, just that at the end of playing basketball it hurt. I'll have to go see my school's athletic trainer...

Chris Forbis
11-06-2007, 04:10 PM
6 November 2007

Alternated sets of pullups (3 sets of 12 reps on Door Gym) and pushups (3 sets of 8 reps on rings). Ring pushups are hard!

Below freezing outside... BRR! Walked to the gym, sprinting up and down all hills. Some jumping, handstands, and pistol-work at the gym Walked back from the gym, sprinting up and down all hills.

Looking forward to deadlifting on Thursday...

Troy Archie
11-07-2007, 11:19 AM
I liked your measures for simplifing your fitness regimen. Check out Ross Enamait's Infinite Intensity (http://www.rosstraining.com/infiniteintensity.html). I think it would be up your alley.

Sucks you couldn't find your shoes. They make a huge difference don't they?

Chris Forbis
11-07-2007, 06:12 PM
Thanks, Troy, I'll check it out.

Yeah, I'm still upset about the loss of the shoes. I think the coach whose office I keep them in threw them out, not realizing they were mine... I can't imagine anybody stealing a pair of lifting shoes.

Troy Archie
11-07-2007, 08:42 PM
I can't imagine a coach throwing away a pair of lifting shoes...

Chris Forbis
11-08-2007, 04:10 AM
It's a basketball coach, and I doubt he knew what they were. Maybe he just thought they were some random shoes that had been cluttering his office for too long?

Anyway...

8 November 2007

3 sets (alternating) of each: 12 dead-hang pullups (Door Gym) and 10 ring pushups.

I get wicked cramps in my hamstrings on the pullups, I think because I have to keep my lower legs bent back due to the height of the bar.


Biked to the gym, where:

Deadlift
1 set of 5 reps of 255#

Was going to go at 275#, but the warmups felt heavy.


Handstand work and pistols. 4 pistols on each leg, done barefoot with a 10# DB. I was able to keep my balance thanks to the DB. Woo.


Biked home.


I think next time round, I'm going for the snatch grip deadlift, from a platform. More bang for the buck.

Chris Forbis
11-10-2007, 10:47 AM
Ok, it's been a week, and while I don't think it is broken, I think I damaged a tendon in my pinkie. Lateral movement of the pinky hurts. Surgery for something so minor would really, really suck. I plan on getting it checked out this week.

My workout plan must be working. For the jumping today, it felt like I was on the moon. I didn't even need any warmup jumps before I was dunking the ball cleanly.


10 November 2007

12 pullups alternating with 12 ring pushups, 3 sets total.

4 sprints.

Jumping.

Handstands and pistols (3 sets of doubles on each leg, holding 10# DB).
Right-leg pistols are a bit precarious, balance-wise. Definitely a little weaker than the left side as well.

Sprints.

Chris Forbis
11-13-2007, 04:17 PM
I got my pinkie looked at, and the verdict was that it will be ok but just needs more time. I have full functionality, it just hurts to do some things.

13 November 2007

3 sets of 12 pullups and 15 ring pushups. It is time to start elevating my feet on the ring pushups. I think I will do alternate workouts of those and ring dips.

Sprints on the walk to and from the gym.

Jumping wasn't super explosive today, but I did get a clean dunk down.

3 sets of doubles of pistols on each leg. My balance is improving on the right leg. Handstands in between sets.



I am really looking forward to some snatch-grip deadlifts from a platform on Thursday. I may start doing this every other workout rather than once a week, as I'm attributing my explosiveness on Saturday to the good deadlift workout on Thursday. That would give me two different workouts, that I would alternate for three days a week total.

Workout 1:
Pullups
Ring Dips
Sprints
Jumping
Pistols
Handstands

Workout 2:
Elevated feet ring pushups
Snatch-grip deadlift (from a platform)
Pistols
Handstands

Chris Forbis
11-15-2007, 03:51 PM
15 November 2007

Single-speed bike to and/from gym. Damn it was cold!


Elevated feet ring pushups
3 sets of 10 reps

Feet were about two feet higher than my hands. I plan on dropping the rings a bit more to get even more angled.


Snatch-grip deadlift, bar loaded with 25# plates and standing on a short platform (45# plates, flat side up)
sets of 5 at 95, 125, 145, 175, 195

Lots of reps on this so I could figure out what I was capable. In the future I'll warm up to one heavy set of 5. Eyeing 205# for next time. 12 hours later, I'm already feeling the soreness creeping in. Snatch-grip DL rules.


Pistols +10# DB
3 sets of doubles on each leg

These are feeling decently good. May move on to triples for Saturday.


Handstands

I got some really rock-solid ones in.

Chris Forbis
11-17-2007, 08:27 AM
17 November 2007

Skipping pullups this morning until my pinkie feels 100%.


Ring dips
3 sets of 5

Whoa. It's been awhile on these. Tough.


Walked to/from the gym with sprints thrown in on the hills.


Dunking at the gym. Pretty good elevation considering my posterior chain is still sore from the snatch-grip deadlifts on Thursday.


Handstands


Pistols +10# DB
3 sets of 3 on each leg

A little wobbly towards the end of these.

Chris Forbis
11-20-2007, 09:03 PM
20 November 2007

Normally wake at 3:50am on workout days. Woke at 1:50. Weird. Finally got out of bed at 2:50 and got started on my day.


Elevated-feet pushups
3 sets of 8

I lowered the rings from last time, which really upped the degree of difficulty.


Snatch-grip deadlift (while standing on a platform)
1 set of 5 reps of 205#

These made my pinkie hurt. I may eliminate these and pullups until it is all the way better.


Handstands


Pistols +10# DB
3 sets of doubles on each leg

I didn't like the way I was doing the right leg ones, so I cut it down to doubles and did them right.

Chris Forbis
11-24-2007, 10:42 AM
Thanksgiving dinner hurt. I fasted after that meal until 6pm the next day (28 hours) to recover.

24 November 2007

Still no pullups until the pinkie recovers.

Ring dips
3 sets of 8 reps

Sprints on the walk to/from gym.

Dunking, handstands, and pistols at the gym.

Chris Forbis
11-27-2007, 08:26 PM
27 November 2007

Elevated feet ring pushups. 3 sets of 8 reps.

Sprints on the way to the gym. I had some personal angst to take out on these and really hammered them. Tweaked my right leg a bit on the last one, so I didn't sprint any on the walk back.

Dunking, handstands, and pistols (+10# DB, 3 sets of doubles on each leg) at the gym.


My pinkie is starting to feel better. I'm thinking that maybe I'll do some pullups on Saturday.

Chris Forbis
11-29-2007, 03:23 PM
29 November 2007
Still a little sore from my tweaked leg, so no sprinting today. Pinkie is not quite 100%, so no pullups or deadlifting.


Ring dips, 3 sets of 10.


Biked to and from gym.


Dunking, handstands, and pistols.

I moved the pistols up to #15, as I wanted a little more weight for counter-balancing. It went well, and I knocked out 3 sets of doubles on each leg.

Had a few rock-solid handstands. Not gymnast quality (body wasn't perfectly straight), but they were steady.

Chris Forbis
12-01-2007, 02:27 PM
1 December 2007

Pullups and Ring Dips
3 sets of 10 reps on each, alternating on sets.
My pinkie felt pretty good on the pullups. If it continues to feel ok, I'll deadlift on Tuesday.

Sprints on the walk to and from gym.

Dunking, handstands, and pistols at the gym.
Pistols were 3 sets of doubles on each leg with a 15# DB and felt really solid. I'm going for triples next time out.

Chris Forbis
12-04-2007, 04:07 PM
4 December 2007

Elevated feet ring pushups
3 sets of 10 or 11 (can't remember)

Biked to and from gym.

Snatch-grip deadlift from a platform
1 sets of 5 repsof 195#
Took it easy on the weight on this in consideration of my still-not-100% pinkie.

Handstands and pistols.
Pistols +15# DB, 3 sets of doubles on each leg. Felt pretty good.

Allen Yeh
12-05-2007, 03:14 AM
1 December 2007

Pullups and Ring Dips
3 sets of 10 reps on each, alternating on sets.
My pinkie felt pretty good on the pullups. If it continues to feel ok, I'll deadlift on Tuesday.


3 sets of 10!

How are you doing the ring dips? The last 3 months I've changed the way I've been dipping on the rings and my reps dropped a LOT. After doing it the way outlined in the "Big Kids muscle up" article I was immediately able to do a lot less. The depth of the dip+the full extension with turning the rings out kicks my ass, well chest.

Chris Forbis
12-05-2007, 03:13 PM
3 sets of 10!

How are you doing the ring dips? The last 3 months I've changed the way I've been dipping on the rings and my reps dropped a LOT. After doing it the way outlined in the "Big Kids muscle up" article I was immediately able to do a lot less. The depth of the dip+the full extension with turning the rings out kicks my ass, well chest.

Hmm...

Will investigate and report back. What issue was that again?

edit: Issue 18, PM

Chris Forbis
12-06-2007, 04:04 PM
This entry dedicated to Allen, destroyer of ring dip numbers.

6 December 2007

Pullups and ring dips
3 sets of 11 and 3 sets of 6, alternating sets.
Still not pushing it on pullups due to a <100% pinkie. On the ring dips, I took a nice, exaggerated pause in the hole, as deep as my shoulders would allow. At the top, I turned the rings out to 45 degrees. Numbers were down, but I feel it was mostly due to the slower, deliberate pacing. I'm pretty sure my shoulders were anti-shrugged (down) at the top too.

Walked to/from gym with sprints thrown in.

Dunking. Handstands and pistols.
Pistols w/ 15# DB, 3 doubles on each leg. Felt really solid. Time to work on triples.

Allen Yeh
12-06-2007, 07:00 PM
This entry dedicated to Allen, destroyer of ring dip numbers.


Ha! I still feel bad when I do them thinking about how I used to rep them out...and now...

Chris Forbis
12-08-2007, 07:49 AM
8 December 2007

Elevated feet ring pushups
3 sets of 11
I don't have much at my disposal to increase the elevation on these, and plus it won't be long before I would be getting close enough to vertical that the fixed feet would be a problem. Next time I think I'll do HSPU against a wall. It has been a long time since I've done these and I'm wondering where I'm at.

Bike ride to/from gym in the 40F mist/drizzle.

Snatch-grip deadlift off a platform
1 set of 5 reps of 195#
Pinkie still aches occasionally (usually after my diet has drifted) so I'm not upping the weight yet. It will be soon though.

Handstands and pistols.
Handstands felt pretty good. I may start bringing my rings to the gym on the DL days and work on ring handstands. I went barefoot on the pistols; I had been wearing my Nike Frees for the very slight heel elevation they provide. Pistols were with 15# DB for 3 sets of 4, 8(!), and 4 reps, alternating legs. Decided to go with the R/L/R/L/... format rather than doing all my right leg reps and then the left. The second set surprised me, doing 4 on each leg. I was huffing and puffing by the end of that set. My poor (lack of) metcon...


My BW has dropped a good chunk (181-182 to 178)in the last couple of weeks. I'm not really sure why. I cut down my fish oil and coconut oil intake by half (from 4 tsp and 2 tbsp daily, respectively) but that is all.

Time to start downing the coconut milk, I guess.

Chris Forbis
12-11-2007, 12:34 PM
11 December 2007

Workout canceled due to ice storm. No school yesterday or today.

The trees in town have been completely obliterated.

Chris Forbis
12-13-2007, 03:02 PM
Tried a coconut milk + whey calorie bomb on Wednesday. Bad idea. Won't be trying that again anytime soon. Might add half a can of coconut milk to my PWO shake. I need to up the calories some without junking it up too much.

13 December 2007

Pullups and ring dips
3 sets of 11 alternated with 3 sets of 6
Still reluctant to push the pinkie. Slow, deliberate dips.

Sprints on the way to and from gym.

Dunking, handstands, and pistols.
Pistols were w/ 15# DB, and went 2 negatives, 4, and 2 (+2 negs). The day off on Tuesday set me back. I may need to GTG with these.

Kevin Perry
12-13-2007, 06:28 PM
The coconut milk and whey ended up getting me really sick and I threw it out, just could not hack it anymore.

Good for short term but in the long term it just gets nasty after a while.

Chris Forbis
12-13-2007, 08:09 PM
The coconut milk and whey ended up getting me really sick and I threw it out, just could not hack it anymore.

Good for short term but in the long term it just gets nasty after a while.

It actually was a staple of my diet for my 23# mass gain in early '07. I quit it about halfway through the mass gain period and was reminded why yesterday. Probably my own fault for doing the whole can at once...

Chris Forbis
12-15-2007, 10:03 AM
15 December 2007

HSPU against a wall
3 sets of 5, top of head to ground

Bike ride to/from gym (1 mile each way)

Snatch-grip Deadlift from a platform
1 work set of 5 reps of 195#

Handstands and pistols
15# DB on pistols, alternating legs, 3 sets of 6


The HSPU felt really good. I think I will work on increasing my ROM on these by doing them from some books. Next time round on the DL, I will reintroduce the hook grip, which I had abandoned due to an injured pinkie. Pistols were rock solid on the first two sets with a couple of lost reps on my right leg in the last set.

I'm going to start working on adding weight and ROM to my BW exercises. No room for full ROM on my home pullup bar (just enough room to get chin over) so I'll start doing them at the gym. I'll shoot for 3 sets of 5, a la SS. Once I get that, I'll increase ROM. I may also start working on false-grip pullups from rings. With enough success here, I may start throwing muscle-ups into the mix.

I'm going to talk to our stud 8th grade basketball player (30ppg!) about playing some one on one a few times a week now that their season is over. I'm jonesing for something competitive. I figure it will help him improve (and get him used to playing against bigger and stronger players), and get some conditioning for me.

Chris Forbis
12-18-2007, 04:56 PM
17 December 2007

Had some former students in town for break so we played some 3-on-3 half court. My basketball skills are awfully rusty. My feet are unaccustomed to the planting and cutting, so I now have a wicked blister to show for it. We're playing again Wednesday, hopefully with enough guys for some full court action. I threw down a few dunks before and after the game.

18 December 2007

Pullups and Ring dips
3 sets of 5 for each exercise, alternated

Power Cleans
3 sets of 3 reps of 135#

Pistols
15# DB, 3 sets of 6, alternating legs. Handstands between sets.

It's looking like there will be lots of basketball in my immediate future, so I'm going to drop the focus on sprinting and jumping in my morning workouts, as I figure basketball will get me enough of that. I may still do a few hill sprints (both up and down) on Saturdays so my body doesn't forget how to go all out.

I thought one heavy lift per workout would be fun, so I'll do power cleans one workout with snatch-grip deadlift off a platform the next and alternate them.

I'm really focusing on a big ROM for the pullups, with no kipping. It is pretty tough to pull five reps to your sternum with no kip. Ring dips at the gym seemed tougher, I think because they attach a lot higher up (10 feet, versus 6 feet) than at home, thus there is more instability.

Pistols felt really, really good. I'm going to shoot for sets of 8 now. If I can get to 3 sets of 10, alternating legs (so 5 on each leg), I will start upping the DB weight. I kind of feel like I'm cheating. I hate doing squats, so I do these instead, which I really like. Whatever.

Next workout: increased ROM HSPU, false-grip work (and maybe pullups) on the rings, snatch-grip DL off a platform, pistols, and handstands.

Food and alcohol have been fairly plentiful recently and will probably stay that way the next two weeks. Maybe I can eke out a few pounds of LBM gain (and probably a few of fat to go with it).

I just got Frank Forencich's Play as if Your Life Depends on It today. I'm really looking forward to reading it.

Chris Forbis
12-20-2007, 09:53 AM
20 December 2007

HSPU
5 reps, 4 reps, 4 reps

Snatch-grip deadlift
1 set of 5 reps @ 195#

Pistols + 15# DB
3 sets of 8 reps, alternating legs

No false grip ring work, as there was basketball practice and thus nowhere to hang my rings. HSPU were increased ROM, with my hands on 25# plates. Top of head touching ground. Snatch-grip deadlift was with a hook grip for the first time since hurting my pinkie. Felt really strong. Will probably move to 205# next time. Pistols felt awesome. Shooting for 3 sets of 10 next time, then I'll up the weight.

Played basketball yesterday and again today after the workout. Slept like a log last night... not used to this much activity. The bottoms of my feet are in poor shape from all the stopping and change of direction.

Chris Forbis
12-26-2007, 06:34 AM
25 December 2007

A short Christmas workout.


3 sprints

3 sets of Pullups and HSPU, 5 reps each set, alternating exercises
Pulled to my armpits. Touched the top of my head to floor.

Chris Forbis
12-27-2007, 12:43 PM
27 December 2007

3 ~40m sprints
3 sets of pullups and HSPU, 5 reps of each, alternating exercises.

Max ROM on the pullups; my armpits got to bar level or above. HSPU were top of head to the floor.

Leaving my parents' place tomorrow. I will then be back to my regularly scheduled programming (and diet!).

Garrett Smith
12-27-2007, 03:48 PM
Chris,
Nice job! Wish I had been reading your log earlier! Now back to your regularly scheduled programming...

Oh yeah, coconut milk and whey...definitely not the whole can. I can remember that feeling...blech.

Chris Forbis
12-29-2007, 10:14 AM
29 December 2007

Cancelled workout due to (mild) illness.

This is what happens when you junk up your diet for 5 days straight. Weakened immune system produces illness.

Garrett Smith
12-29-2007, 01:06 PM
Chris,
I actually believe it's more of a "spring cleaning", getting all the junk out of the system. That's why people tend to get colds & flus *after* finals, or on the first day of vacation, soon after resuming a healthy diet, etc. If it was a weakened immune system, IMO, people would get sick *during* the period of poor-health-inducing behavior. Just a thought, it puts the fluids/smells/detox symptoms in a different light and makes you more of a co-creator of the illness rather than a "victim" of a weakened immune system and "bad bugs".

As I see in my practice, I get concerned for the cancer survivor (through conventional means) or known autoimmune patient that tells me, "I'm really healthy, I never get sick!". Their immune system is likely not strong enough to do the spring cleaning yours is going through...

Chris Forbis
12-29-2007, 04:00 PM
That is a much better way of putting it, Garrett.

It started the last night I was home (Thursday) in the chest, with some slight coughing. Headache last night. Full menu today: I've got chills, I'm achy and lethargic.

Off to cook a nice dinner and then probably hit the hay.

Chris Forbis
01-01-2008, 04:43 PM
Sick as hell on Saturday, much better starting on Sunday. I've still got a slight cough, but I feel like a million bucks.

1 January 2008

Fixie bike ride to/from gym.

False-grip ring pullups AND ring dips
Alternated exercises, for 3 sets on each. 3 reps and 5 reps, respectively, per each set

Power Clean
5 sets of 3 reps of 140#

Pistols + 15#DB
alternated legs for sets of 2, 4, and 6

Damn, it was cold on my bike ride. In the 20s with a stiff wind. I had to change a flat on my back tire yesterday, so I flipped it around to the fixed-gear when I put it back on. Fixed gear is completely different. It is really hard to get my second foot clipped in. Those bike messengers that do this with no brakes are insane.

The false-grip pullups were really tough on my wrists and forearms, thus only 3 reps per set. It has been a year or so since I've done any false-grip work.

Power cleans felt real good. After doing snatch-grip deadlifts off a platform, it feels absurd how shallow you have to go to get the bar for power cleans (monkey arms help!).

Twelve days off from pistols causes one's skill in them to erode a bit. I was feeling pretty good by set three, though. I did some handstands between the pistol sets.

I might head over to the basketball team's practice tomorrow morning.

Chris Forbis
01-03-2008, 04:31 PM
First day back at school, so this workout started early, at 4:45am.

3 January 2008

Fixie bike ride to gym (1 mile)

Free throws (warm-up)

HSPU (hands on 25# plates) and Bar Pullups, 3 sets of 5, alternated exercises each set

Snatch-grip deadlift off platform, 1 sets of 5 reps of 205#

Pistols +15#DB, 3 sets of 6, alternating legs each rep

Fixie bike ride to home (1 mile)


Christ, it was cold on the ride over! In the teens with a decent wind to boot.

HSPU went really well, and I'm ready to increase the ROM. I will probably start doing them off some taller boxes, and just change the height of whatever I put in the middle to touch the top of my head to. Pullups were done with a focus on maximizing ROM, and I tried to pull my elbows back behind my torso at the top.

The deadlifts were quite brutal today and I anticipate staying at this weight another workout.

Pistols are coming along well. I feel I can expect to get 3 sets of 8 on Saturday fairly easily.

I've become the newest fixed-gear convert. It is really awesome.

Chris Forbis
01-05-2008, 09:56 AM
5 January 2008

Fixie bike ride to gym (1 mile)

False Grip Ring Pullups and Ring Dips
3 sets on each, alternated; 4 reps for FGRPU and 5 for RD

Power Cleans
5 sets of 3 reps of 145#

Pistols +15#DB
3 sets of 10 reps (alternating legs)

Fixie bike ride home (1 mile)

Man, was this an awesome workout.

FGRPU felt very strong. Power cleans are always fun, and I'll be moving up to 150# for Thursday. And I finally got to my goal of 3 sets of 10 reps on pistols. Time to move up to a 20# DB. And after reading the article linked below, I now have some benchmarks to shoot for in the pistols.

http://www.t-nation.com/readArticle.do;jsessionid=AA581A8BDE1FF6812ED90587 06246877.hydra?id=1876162

I did handstands between the pistols sets. I have always been able to adjust (by moving my hands forward) when I am about to lose the handstand forward. Today I actually was adjusting for losing the handstand backwards too, by shuffling my hands the other direction. Normally I just let myself lose it backwards and catch myself on my feet. This seems like something very small, but trust me, it was a major breakthrough.

Looks like some basketball here in a few hours. I'll see how springy I am on my vertical.

Garrett Smith
01-05-2008, 03:48 PM
Chris,
Saw the T-Nation article myself...I figure if they're going to prop the pistols up with multiple boxes, a butt-pad, and use a weight vest, they might as well do a high step-up with DBs setup, start from the top down, and not touch the foot to the floor! Then only one box and some DBs are needed, not that silly set-up Boyle had...yes, it's a bit different, but I think what Boyle was doing was not a pistol, simply a one-legged squat.

Oh well. Doesn't really matter anyway. Hope you reach the new goals!

Chris Forbis
01-05-2008, 05:51 PM
So I went and played basketball for two hours. Yesterday I donated blood.

This is a bad combination. I am now dead tired and somewhat nauseous. I made myself a PWO shake, because I am unable to take on solid food very well. I've still got a bit of caffeine in my system, but may try to turn in early anyway.

I did have some nice dunks in between games though. There were some decent games, and even though I feel like shit now, I don't really regret doing it. I'll probably play again on Monday. My feet are starting to get calloused in the right places!

Chris Forbis
01-07-2008, 05:55 PM
There will be no Tuesday morning workout.

Two hours of basketball today. I'm fairly drained, but nothing like I was on Saturday. I came *this* close to getting an in-game dunk.

Back on Thursday.

Chris Forbis
01-10-2008, 04:42 PM
10 January 2008

Fixie bike ride 1 mile to gym

HSPU and Pullups (increased ROM)
3 sets of each, alternating exercises; 4 reps and 5 reps per set.

Snatch-Grip Deadlift (from platform)
1 set of 5 reps @ 205#

Pistols +20# DB
3 sets of 6, alternating legs

Fixie bike ride 1 mile home

HSPU were from off a 1 foot box, with a stack of 11 10# plates between that I touched my head to. Once I get to 3 sets of 5 reps, I'll remove another plate. Pullups were pulled to the sternum.

Deadlifts felt pretty strong, and I may move up to 210-215# next time. Pistols were a little tough, but I think I'll be able to work back up to 10 reps per set within a few workouts.

I now have the equipment (pannier baskets, messenger bag) I need to start riding my bike most everywhere. I took it to school today, which saves 10-15 minutes over my walking time. I am going to scout out the post office and grocery store this weekend to be sure there is a place to lock it up. The goal is to keep driving to a bare minimum.

Chris Forbis
01-12-2008, 05:06 PM
12 January 2008

No workout today. I played (as a faculty member) in the alumni basketball game for homecoming. It was pretty informal and was basically a pick-up game with a running clock and the scoreboard keeping track. No substitutions. I scored 20 something, but we lost 41-39. I got whacked in the eye and have a bit of a shiner to show for it. Dunking before and after the game was quite easy, and I even threw down a one-hander for the first time (twice).

Sunday may feature some more pickup basketball. Otherwise I'll be taking it easy until Tuesday's workout.

Chris Forbis
01-15-2008, 04:29 AM
15 January 2008

Fixie bike ride to gym (~1 mile)

False-grip Ring Pullups and Ring Dips
3 sets of each, alternating exercises. 5 reps per set.

Power Cleans
5 sets of 3 reps of 150#

Pistols +20#DB
3 sets of 8, alternating legs each rep.

Fixie bike ride from gym (~1 mile)


My grip is not holding out very well on the FG pullups. I think I will replace my max ROM pullups with these. I can still feel it in my pinkie where I hurt it in November.

I <3 Power Cleans.

Pistols felt pretty solid. 3 sets of 10 should be within reach for Thursday, provided I don't murder myself playing basketball on Wednesday afternoon (in which case I will sleep in).

I did handstands in between pistol sets. While they weren't rock solid (lots of adjustment of hand placement) I spent a long time on my hands on each one. I'm going to have to start timing these.

Chris Forbis
01-19-2008, 10:31 AM
Stomach virus had me out of commission both Wednesday and Thursday. Back to 100% on Friday, though the appetite has been slow to return.

19 January 2008

False-grip ring pullups and HSPU
3 sets of each, alternating exercises. 5 and 4 reps per set, respectively.

Snatch-grip deadlift from platform
1 set of 5 reps of 205#

Pistols + 20#DB
Sets of 10, 8, and 8, alternating legs each rep.


HSPU were off of one foot boxes, touching the top of my head to a stack of eleven 10# plates in between. The plan is to remove a plate every time I'm able to do three sets of five.

I need to get some chalk for deadlifting.

Chris Forbis
01-22-2008, 03:42 AM
22 January 2008

False-grip ring pullups and ring dips
3 sets of 5 reps of each, alternating sets.

Power Cleans
5 sets of 3, fail, 3, 3, 2 + fail @ 155#

Pistols + 20#DB
3 sets of 10, alternating legs each rep


I feel like my false-grip is starting to get a bit stronger.

I've got some chalk on the way, which should help a bit on the cleans and deadlifts.

Handstands between pistol sets. Longest one held for 20 seconds. Lots of hand adjustment.

Chris Forbis
01-24-2008, 02:29 PM
24 January 2008

False-grip ring pullups and HSPU
3 sets of 5 reps of each, alternating exercises each set

Snatch-grip deadlift off platform
1 set of 5 reps of 205#

Pistols +20#DB
3 sets of 10, alternating legs each rep


It has been cold as balls, so I've been driving to/from the gym. My chalk is due to get here tomorrow, then it is on like Donkey Kong for weight increase in the deadlift.

HSPU were off 1 foot boxes, until my head touched a stack of 11 10# plates between the boxes. Time to take a plate away. False-grip seems to be improving each workout.

Pistols were pretty strong. Time to move up to 25# on the DB. Handstands between pistol sets. I held one for 20 seconds.

Chris Forbis
01-26-2008, 02:55 PM
26 January 2008

False-grip ring pullups and ring dips
3 sets of 5 reps of each, alternating exercise each set

Power Cleans
5 sets of 155#; reps: 3, 2 + fail, 3, 3, 3

Pistols +25# DB
3 sets of 8, alternating legs each rep

Box jumps for height


On the pullups, I focused on the end of the pull and got a decent feeling of weightlessness at the top. I'll keep focusing on this as I work on developing a "Big Kids' Muscle-Up."

The only reason I failed on a PC rep was because I started my second pull too early and hit my knee. The last set went really well. I think I'll move to 160# for next time around. My chalk came in and seemed to help a bit. The true test of how much chalk helps will be for the snatch-grip deadlifts on Tuesday.

The pistol sets were a little sloppy, but not too bad considering I had upped the weight from 20#.

Box jumps. 42" from a dead stop no problem. 48" from a walk/run up, no problem. 48" from a dead stop: attempt 1, got the feet on top of the box, but couldn't stay up; attempt 2, missed and bruised my right shin and scraped my left knee.

Chris Forbis
01-29-2008, 03:03 PM
I took the day off. I'm sore as shit in my abs and hip flexors from some gymnastics work (backflips self-spotted with rings, bridges) on Saturday. Played some basketball on Sunday too that I can still feel. Not to mention I've gotten suboptimal amounts of sleep the last four nights. I'm shooting for 10 hours tonight to catch up.

Chris Forbis
01-31-2008, 03:42 AM
31 January 2008

False-grip ring pullups and HSPU
3 sets of 5 reps, 3 sets of 5,4,4; alternated exercises after each set

Snatch-grip deadlift from platform
1 set of 5 reps of 210#

Pistols +25#DB
3 sets of 10, alternating legs after each rep


My abs are STILL sore from this weekend.

HSPU were done off of one foot boxes, with a stack of ten 10# plates between that I touched my head to for depth (3-4 inches below my hands.

DL was super easy. I think this is because I decided to forego the hook grip, which hurts like a bitch in the wide snatch grip. I think I will stay away from the hook grip. I don't do any explosive lifts with a snatch grip, so I don't need the practice or anything.

Pistols went really well. Time to move up to a 30# DB.

Chris Forbis
02-03-2008, 07:26 PM
Chaperoned a school trip to a math competition, so I pushed the Saturday workout to Sunday.

3 February 2008

False-grip ring pullups and ring dips
3 sets of 5 reps of each, alternated exercises each set

Power Cleans
5 sets of 3 reps of 160#

Pistols w/ 30#DB
3 sets of 6, alternated legs each rep


Man oh man, do I feel close to doing a no-kip muscle-up. I was close to getting through the transition without even really trying... just finishing off the pullup almost got me there. False grip was really awesome today. The practice on it each workout is paying off. I think the chalk plus fresh athletic tape (for grip) on the rings helped as well.

Power cleans went real well. I may have lost count and only done 4 sets, but I don't think so.

Pistols were sloppy. Staying put with 30# for now.

Did some handstands between pistol sets. Finished off with a bit of basic tumbling. Front and back rolls, rolls out of handstand. I'm trying to work on bridge flexibility as well.

My health is not in the best of shape. I've got a cold which is just annoying me with symptoms... energy is fine. And I've got an eye infection (or something like it). I'm going to load dose a box of probiotics (10 pills a day for 6 days) and get my diet in check. Hopefully the eye thing goes away. I really don't want to go see the doctor.

Chris Forbis
02-05-2008, 04:48 AM
5 February 2008

Muscle-up attempts and HSPU
3 sets of 3, 2, and 1 attempts; 3 sets of 5,5,4 reps; alternated exercises each set

Snatch-grip deadlift from a platform
1 set of 5 reps of 215#

Pistols + 30#DB
1 set of 4, 2 sets of 6; alternated legs each rep


I feel close to a muscle-up. I kind of got halfway through the transition, just need to get my chest a bit higher and more forward. Holding at the top, trying to get through the transition put some strain on my elbows, but all is good. I may need to start wearing wristbands, as the inside of my wrist joints took a beating.

HSPU were increased ROM, done with my hands on 1 foot boxes and a stack of weight plates between (10 10# plates), resulting in my head going 3-4 inches below the plane my hands were in. Hopefully I don't stagnate at this depth...

I still went without the hook grip on the deadlift and things were great. I may jump to 225# if I'm feeling frisky on Saturday, but definitely going to 220#.

First set of pistols was very sloppy, but I tightened it up nicely on the next two. I had some solid handstands between pistol sets.

Chris Forbis
02-07-2008, 03:35 AM
7 February 2008

Muscle-ups and ring dips
3 sets of 3 fails, 1 success + 1 fail (!!!), 1 fail; 3 sets of 5 reps; alternated exercises each set

Power Cleans
3 sets of 3, 2 + 1 fail, 1 + 1 fail @ 165#

Pistols +30#DB
3 sets of 6; alternated legs each rep


WOO! I won't call it a zero-kip muscle-up, but it was pretty damn close. I really had to grind through the transition and was pretty pleased with myself. It has been awhile (over a year) since I've done one, and in the past I had to employ epic kips. I'll keep working on these and work on getting rid of any kipping motion. After that, the next step to the "Big Kid's Muscle-Up" will be to start from a full extension.

I finally hit a wall on the PC. I'll give 165# another go next time around and see what is up. It may be time to change things up (maybe some jerks?).

Pistols felt good. Will shoot for sets of 8 next time around.

Chris Forbis
02-09-2008, 09:00 AM
9 February 2008

Walked to and from gym (1 mile each way). On the way there I threw in 3 uphill and 1 downhill sprints, each one no more than 50m.

Shot some hoops and dunked a little at the gym.


My knee has felt a little off since the last workout, I'm guessing from pistols, so I kept it pretty simple.

I will probably play some five on five basketball tomorrow.

I wake up at such a ridiculous hour during the week for my morning workouts (3:30am), I'm thinking of paring things down to two weekly lifting sessions. Then I'll only have to wake up ridiculously early on Wednesday mornings (as I'll sleep in on Saturdays). This will allow me keep a bit more reasonable hours during the week and still get solid sleep.

Chris Forbis
02-12-2008, 07:28 PM
12 February 2008

HSPU
3 sets of 5, 4, and 4 reps

Snatch-grip deadlifts from platform
1 set of 5 reps @ 220#

Box Jumps


I've decided to move to a 4pm workout time, so I can act like a normal person. 4pm is better than 4am. Basketball team had their game cancelled due to ice, so they were practicing and I couldn't work on muscle-ups (I hang my rings from a goal).

HSPU were increased ROM, touching my head to a stack of plates 3-4 inches below the plane of my hands.

Deadlifts were easy. Definitely moving to 225# (at least) next week.

Box jumps started low. I worked up to a 42" jump easily, with no run up. Then I nailed a 48" jump with a run up. Then on my second or third attempt, I nailed 48" with zero run up. This is a new PR. Time to shoot for 54", which is a big jump. I'll go for doing it with a run up first... then without one. I may have to investigate jumping from some elevated terrain, as I am uncomfortable with making a 6" increase all at once.

Chris Forbis
02-14-2008, 04:43 AM
13 February 2008

Vertical jumping


This was mostly dunking. I did discover that doing a true vertical (no run up, not even taking a step back) I can jump up and grab the rim with both hands. This is a good 4 inches higher than I was getting a year ago. I'm working on jumping in the rhythm of a basketball game... I've never thrown one down in a game and would really like to. I need to work on my conditioning some if I want this to happen, so I can run the fast break consistently without getting winded.

Chris Forbis
02-14-2008, 04:11 PM
14 February 2008

Muscle-up attempts
1 fail, 1 success + 1 extra dip, 1 fail, 1 fail, 1 fail; 1 set of 3 dips at the end

Power Cleans
165#, sets of 3, 3, 2 + fail, 3, 2 + fail


PC: started my 3rd pull too early on the first failure. Psyched myself out on the second failure. I wish I still had my lifting shoes for these...

Elbows are smarting after getting close on the failed muscle-ups. It seems to put lots of strain on them.

Chris Forbis
02-17-2008, 06:44 PM
No Saturday workout. There was another math competition I had to go as a sponsor to. The team won first at least.

17 February 2008

Pickup basketball.

Landed on someone's foot, rolling my right ankle. We had exactly 10, so I laced up the shoe extra tight and gutted out another game. Then another guy left early so I decided to leave them with four on four. It is now really swollen and tight and is going to be an absolute mother to get around on tomorrow, I can already tell.

Chris Forbis
02-19-2008, 04:47 PM
The ankle sucked balls for Monday. Extreme hobbling around, though by the end of the day I was getting around pretty efficiently. Today it is still swollen and turning all sorts of colors, but I can walk around normally. It feels stiff, weak, and it hurts a little but is functioning pretty damn well. If I was still playing for a team, today would have been a day of light practice (after a tape job) and I would have been able to play in a game or practice hard tomorrow (I predict). But I am not a basketball player anymore, so I just did an upper body workout. I should post a picture before the color returns to normal.

19 February 2008

HSPU
3 sets of 5

Muscle-ups
1 fail, 1 fail, 1 fail, 1 success

Ring dips
1 set of 3 reps


HSPU were off boxes, top of head to a stack of ten 10# plates between the boxes. Time to increase the ROM by removing another plate.

The MUs are hard on my elbows. I'll keep doing them every workout so long as they don't bother me too much.

I may try to deadlift on Thursday... depends on how stable the ankle feels.

Allen Yeh
02-20-2008, 06:01 AM
The ankle sucked balls for Monday. Extreme hobbling around, though by the end of the day I was getting around pretty efficiently. Today it is still swollen and turning all sorts of colors, but I can walk around normally. It feels stiff, weak, and it hurts a little but is functioning pretty damn well. If I was still playing for a team, today would have been a day of light practice (after a tape job) and I would have been able to play in a game or practice hard tomorrow (I predict). But I am not a basketball player anymore, so I just did an upper body workout. I should post a picture before the color returns to normal.


A good article worth taking a look at.

http://www.t-nation.com/article/most_recent/the_ankle_paradox_building_indestructible_ankles&cr=

Chris Forbis
02-21-2008, 04:15 AM
A good article worth taking a look at.

http://www.t-nation.com/article/most_recent/the_ankle_paradox_building_indestructible_ankles&cr=

Good article. Turns out I already do a lot of the stuff they talk about anyway.

I think the key is to avoid landing on people's feet when I jump. :)

Depending on how stable the ankle feels, I may do some deadlifts later today. It is still all kinds of colors, but the swelling is starting to go down.

Chris Forbis
02-21-2008, 05:45 PM
21 February 2008

HSPU - 3 sets of 5, 5, and 2 reps

Muscle-up attempts - 3 sets of 1 failure

Ring Dips - 1 set of 3 reps


Kept it simple. HSPU were top of head to a depth of about 4 inches below my hands. Getting stuck in the transition really made me feel it in my elbows. I think I'll deadlift on Saturday. No MU attempts though... I'll give the elbows a break.