The Agony and the Ecstasy

[Daniel Myers]

Sunday 8/12/2007


Basic power stuff.


Squat: 135x10 185x8 225x5 255x5 275x3 300x1 275x6 245x10
- 275x6 is a PR with that weight
- Goal for next week is 300x2 or 300x3

Bench Press: 95x8 135x5 155x5 185x3 205x2 185x4

Incline DB Press: 65x8 55x9
- Again, for overall chest development

Straight-Leg Deadlift: 135x5 185x5 225x5 275x3 315x2
- I don't do this movement very often
- Back felt fine on every rep
- 315x2 is a PR, surprisingly easy

Sit-Ups: 50

Twisting Sit-Up: 20 x right side

[Daniel Myers]

Tuesday 8/14/2007

York "Mr. America" course.


DB Hammer Curl: 30x10 40x6 35x8

Wide-Grip Bench Press: 135x10 155x8 155x6

Deadlift: 275x4 315x4 335x2

Pullover: 60x10 80x8 90x3 (80 to 90 is a big jump in difficulty)

Side Bend: 120x2x7 x each side

Close-Grip Bench Press: 95x10 115x8 135x6

Bent-Over Row: 135x10 155x8 175x6

Pullup: 8 6 (didn't have much left for these)

Calf Raise: 70x20 x each leg

Leg Raise: 25x2

Squat: 225x10 245x8 265x5


This is just a good old-school total body workout. Also has a nice mixture of power and bodybuilding movement. I could imagine Grimek throwing down on this stuff 70 years ago -- although he would have used much bigger weights.

I moved through everything at a good pace, and took about an hour to get to the squats. Then I took good rest breaks for the last three sets so I could really hit it hard. Total time of about 75 minutes.

[Daniel Myers]

Friday 8/17/2007

My own York-style full body workout. Two sets of 8-10 for each movement, except where I picked weights that were too heavy.


Warm-up

Dips: 0x10 25x10 45x2x10

Front Squats: 165x2x10

Pullups: 10 8
-- endurance on these is really lacking
-- I can do 12-15 in one set, but then I'm wiped out

Incline DB Presses: 65x7 55x8

Pullovers: 70x10 60x10

Seated Calf Raise: 90x15 115x15

Straight-Leg Deadlift: 225x2x10

Straight-Leg Sit-Ups: 40

Right Side Leg Raises: 50

[Daniel Myers]

I started experimenting with the York courses because I wanted a change of pace and a break from killing myself with multiple sets of low reps. It turns out, however, that I'm enjoying this style of training, so I think I'm going to formalize it a little and then stay with it for at least another month.

I feel like the variety of exercises has helped my physique a little bit, and the higher reps have built some work capacity, which I neglected while I was doing 8x2.

Here's what I'm thinking: three full-body sessions per week, heavy, medium, and light.

On the heavy day, I just work up to a decent weight on a few key lifts. This is not necessarily a "max effort" day, just a good heavy set of one to three reps. Lifts on this day could be rotated every few weeks if I start to feel stagnant.

The medium day is a full-body workout of 6-8 lifts, each done for roughly 15 working reps, with a warm-up if necessary. I'm leaning towards a 10-8-6 rep scheme, with the 10 being a warm-up set, but this could also use sets of 5.

The light day is reps in the 8-12 range, and different exercises, to provide some more variety. My challenge will be keeping this day truly light, since I have a tendency to get greedy.

Optionally, add one "tinkering" day in between the medium and light days. This is for active recovery, prehab, skill practice, pumping and toning, or anything else I want to do as long as it isn't really taxing. Right now, this will be gymnastics class on Wednesdays, where I'm working on handstands. There's still some stress on the body, as I get used to supporting my weight on my hands, but it's mostly skill work so it fits the template.

Scheduling it out:


Sunday (Heavy):
-- Squat
-- Bench Press
-- Pulling Movement (Deadlift, Clean, etc.)

-- Work up to a heavy set of 1-3 on each movement


Tuesday (Medium)
-- Curl
-- Overhead Press
-- Clean
-- Bench Press
-- Bent-Over Row
-- Squat
-- Possibly one more accessory movement (shrugs?)

-- Use 10-8-6 or 3-4x5 scheme


Wednesday (Tinkering or Gymnastics)


Friday (Light)
-- Dips
-- Front Squat
-- Pullups
-- Incline DB Presses
-- Pullover
-- Calf Raise
-- Straight-Leg Deadlift

-- 2 sets of 8-12


I'm interested to see how this works. It's somewhat similar to a lot of the Rippetoe/Pendlay stuff that's been going around, but using a greater variety of exercises. It may turn out to be a total waste of time, but either way it will be a learning experience. And really, four weeks to try an experiment isn't a big deal in the long run.

I'm interested in your comments, if you have any.

[Daniel Myers]

Sunday 8/19/2007

Heavy day. Sheer brutality and metal.


Squat:

135x8
185x5
225x3
255x3
275x2
300x3
275x5

Bench Press:

95x8
135x5
155x3
185x3
205x3
185x6

Deadlift:

135x8
225x4
275x2
315x2
335x1
365x1

A very strong session. I've improved on squats and bench press for the last few weeks. Next week I'll hit 315 in the squat.

For the bench, I think I've discovered a technique problem that's been holding me back. I seem to press a little forward, rather than straight up. About halfway to the top, this creates a horrible leverage disadvantage, and I have fight to lock out the rep. I'll try pushing backwards just a little bit, and see if this helps lock out the heavy reps. I think I do the same thing on the overhead press.

365 is the heaviest deadlift I've hit in about two months, so it was a grind, but otherwise okay. I'll probably rotate the deadlift with one or two other pulling movements on this day -- maybe high pulls since I suck at them.

[Daniel Myers]

Thursday 8/21/2007


Full-body workout with multiple sets.


Curl: 65x5 85x3x5

Overhead Press: 85x5 115x5 105x2x5

Power Clean: 135x4 145x4 155x4 165x4 175x1

None of my cleans are technically perfect, but 175 went up very smartly, right to the clavicles.

Bench Press: 135x5 165x3x5

Bent-Over Row: 135x5 165x3x5

Skull Crushers: 45x8 65x7 65x2x5

Squat: 225x5 245x2x5

Side Bends: 120x2x8 x each side


This was a pretty decent day, but I'm going to have to play with it a little bit to find the right approach. The squats and bench both felt heavier than normal after Sunday's heavy session. Also, I'm adding some triceps work to see if that helps my pressing. That being said, my enthusiasm is high, and I'm feeling confident about my current direction.

[William Hunter]

Daniel, I've enjoyed reading your log. You mentioned earlier giving a synopsis of the York courses after you've worked through some of them. I'd be interested in that. Also, you made mention of McCallum's Keys to Progress. Do you own that book? Recommend it? Somehow I found this link http://bulkingup.moonfruit.com/ some of which is a reprint of one of McCallum's articles. I like his old school style, and have actually done his prescribed workout from time to time, minus the pullovers 1x20 (never felt my ribcage expand too much and not sure I want it any bigger).

Thanks in advance.

[Daniel Myers]

Thanks, William.

I have a list of the York courses made up, but it's on another computer. I've been slacking recently, but I'll try to get it and post it in the near future.

I have Keys to Progress. Overall it's a solid book and worth the money. McCallum has a very engaging style, and his articles are written more like stories than typical training stuff. The book is mainly concerned with bodybuilding, but there's still a strength and power emphasis. I guess it fits in the "power bodybuilding" style, which is fine, since I'm leaning in that direction myself.

The routine you linked is very typical of his stuff: full-body, five to eight exercises, three times per week, and a heavy emphasis on deep breathing squats. Some of his "specialization" routines are higher in volume, like three full-body days and three body part focused days per week -- these would probably be considered too high in volume by modern standards. His nutritional advice is oriented towards gaining weight, and probably wouldn't win any friends around here -- lots of milk and wheat germ oil. Seriously, Robb would ban me if I posted the recipe for the "Get Big Drink". He also seems to think that leg raises will keep you from getting fat. Overall, though, a solid meat and potatos book, and worth owning if you're into vintage training material.

[Daniel Myers]

Whatever. I like to live dangerously. Here's the recipe for the "Get Big Drink":

• Day's supply of a protein supplement
  
• Two quarts of milk
  
• Two cups of skim milk powder
  
• Two eggs
  
• Four tablespoons of peanut butter
  
• Half a brick of chocolate ice cream
  
• One small banana
  
• Four tablespoons of malted milk powder
  
• Six tablespoons of corn syrup

That's one day's supply. I think the fact that he specifically recommends a "small" banana is hilarious.

[William Hunter]

Thanks for the info Daniel. I've been thinking about getting that book for a while. For some reason I seem to enjoy persusing older training material, seeing what has stood the test of time, and what is now considered bunk.

And, wow, that is some drink. Not for the lactose intolerant.