Jay Posted October 24, 2005 Share Posted October 24, 2005 MondayChins3 or 4 every minute, 75 in 22 minutesBW 225 Link to comment Share on other sites More sharing options...
michaelhobson Posted October 24, 2005 Share Posted October 24, 2005 That's a lot of chins man. Good to see you around. Link to comment Share on other sites More sharing options...
Jay Posted October 27, 2005 Author Share Posted October 27, 2005 (edited) Thanks Mike Three attempts at one arm chins on each arm. Moved an inch or so.Strict barbell curls 70, 120x1. Two attempts at 155. Moved inch or so.4 sets of 7 reps of wide grip pullups (easy)single attempt at #3 gripper Edited November 1, 2005 by Jay Link to comment Share on other sites More sharing options...
Jay Posted November 1, 2005 Author Share Posted November 1, 2005 SaturdayBench 308 just barely budged itx3overhead press 162 halfwayx2Some lighter sets of each Mondayside deadlift of geo metro- a few inchesone legged dls 132x1, 167- half a foot or so Tuesdayone arm chins-a couple inchesx11 one arm negative-very controlled, could stop descent completely with a little extra effort for a secondone arm hang- 25 seconds each arm before grip gives out Strict barbell curls-70x1, 120x1(harder at weak point), attempt 155 (few more inches of movement) single attempt on number 3 grippersingle attempt to bend barbell wide grip pull-ups 2x7 (negative one arm chin really took it out of me)BW 228 Link to comment Share on other sites More sharing options...
willpeavy Posted November 2, 2005 Share Posted November 2, 2005 Good to see someone else who is into doing pullups / chinups like I am. I'm working at being able to do one arm chins to0, but I'm about where you are right now - I can only come up a couple of inches Link to comment Share on other sites More sharing options...
Jay Posted November 5, 2005 Author Share Posted November 5, 2005 Yeah, you seem pretty good at chins Will. FridayPower rack benchbottom position-315-couple of inchesnext higher postion-nothingnext-nothingnext-nothingnext-315x1next-315x1, 365x1, 385x1 (50 pounds more than I ever did, had more) Power rack overhead pressbottom positon-135x1, 185-halfway, 225-couple of inchesnext higher postion-couple millimetersnext-nothingnext-nothing and triceps too fried to bother continuing 3 efforts on each failure within 30 seconds for each position Link to comment Share on other sites More sharing options...
Jay Posted November 7, 2005 Author Share Posted November 7, 2005 power rack squats I think it was....bottom position 225x1, 275 failnext 225x1, 275x1 barelynext 275x1, 315 failnext 315x1 barelynext 315x1, 365x1 barelynext 365x1, 405x1 and quit with ROM remaining in 3 or 4 more notches. Must take it slow as gave self heart attack 6 or 7 years ago by jumping immediately to 600 quarters. Also now have herniated disc injury which feels OK after todays workout. Link to comment Share on other sites More sharing options...
Jay Posted November 13, 2005 Author Share Posted November 13, 2005 SaturdayCouple chin negatives, weaker than last time but fasted yesterday,attempt at positive seemed pretty good Link to comment Share on other sites More sharing options...
Jay Posted November 14, 2005 Author Share Posted November 14, 2005 SundayCouple attempts on #3 gripper, getting closer MondayPower rack benchBottom position 135, 225x1, 315 barely got it airborne (weaker than last time but haven't eaten hardly anything and rested ten days)Middle 315xnothingLockout 315, 405, 455x1 PR Overhead press135x1, 225 barely airborne (weaker than last time)Mid 225 nothingLockout 225 nothing Also left elbow has been hurting from one arm stuff and going to not to do legs for another few months cus of sciatica pain. Link to comment Share on other sites More sharing options...
Jay Posted November 17, 2005 Author Share Posted November 17, 2005 WednesdayTen 40 yard runsSciatica flared up last two days. Decided to quit overhead pressing and leg weight lifting. Link to comment Share on other sites More sharing options...
Bigbwii Posted November 17, 2005 Share Posted November 17, 2005 You are one strong dude! Link to comment Share on other sites More sharing options...
michaelhobson Posted November 17, 2005 Share Posted November 17, 2005 You are one strong dude! I can vouch for Jay, he is in fact a very strong dude! Link to comment Share on other sites More sharing options...
Jay Posted November 21, 2005 Author Share Posted November 21, 2005 Well thanks guys. I'm nothing special though. Maybe someday. Fridayfour attempts at one arm chins on left, nothing on right as feel like I injured something somehow earlier. No more negatives. Bench 3 attempts on 315, not much going on. Bench lockouts315, 405x1, 495-not quite dumbell flyes-few reps with 35#ers Saturdayfew attempts at #3 gripper Link to comment Share on other sites More sharing options...
Jay Posted November 22, 2005 Author Share Posted November 22, 2005 I thought the pulled muscle in my right lat/back was from negatives but now I remember.... I felt the sting when I missed the cue ball while playing billiards. I jokingly said at the time I thought I had just pulled a muscle. I had. I injured myself playing billiards. Link to comment Share on other sites More sharing options...
Jay Posted November 24, 2005 Author Share Posted November 24, 2005 Wednesday10 40's Thursday5 left arm chin attempts4 curl attempts on right with 72#barbell shoulder raises 3 att at 62#3 attempts w/ #3 gripper Started trying to drink a gallon of water/day yesterday Link to comment Share on other sites More sharing options...
Jay Posted November 27, 2005 Author Share Posted November 27, 2005 SaturdayStarted fast. Not yet sure if I'll exercise during it. Conflicting info out there. Link to comment Share on other sites More sharing options...
Jay Posted November 28, 2005 Author Share Posted November 28, 2005 MondayI haven't eaten in two days and feel fine. Not very hungry, plenty of energy. Lifted hard today. Left one arm pulldown with 165. Right w/ 60, not healed yet. Bench lockout w/405. One notch lower w/315 for 2. Barely benched 225 through full range though which is down 70 pounds from old max. Bench negatives on smith machine (not a good idea as no arc in ROM) and nautiluslike machine. There was one guy who walked 576 miles during a 20 day fast, so maybe this is not the bad idea it seems to be. Although I'm aware that it goes against conventional ideas. Link to comment Share on other sites More sharing options...
Jay Posted November 29, 2005 Author Share Posted November 29, 2005 Day 3 of fast.I was rather wasted this moring. Legs were very wobbly. Was thinking it's a damm good thing I'm unemployed because I'd be giving a poor performance at a job today. But yesterday was the first time in my life I did negative presses so that probably played some role. Link to comment Share on other sites More sharing options...
willpeavy Posted November 30, 2005 Share Posted November 30, 2005 I'm glad you're posting the details of the fast. I'll be reading to see how it goes Link to comment Share on other sites More sharing options...
Jay Posted November 30, 2005 Author Share Posted November 30, 2005 Day 3 was tough. Supposedly this is a pretty bad day. I did have symptoms as mentioned here. http://www.notmilk.com/hs/casey.html Also I had sharp pains in I think my right kidney. Supposedly as you start detoxing it puts more strain on kidneys, liver, etc. I have slightly deformed kidneys. http://www.falconblanco.com/health/fasting.htm#Pre-existing so I went ahead and had about 100 calories of v-8 juice/apple juice last night. Pain in kidney? then stopped. Not sure but I guess I'll probably have a little fruit/vegetable juice to keep the edge off. Also I'm looking for something I can do even while holding a job. Juice fasting supposedly has same benefits but just to a lesser degree. Day 4 Had some pineapple juice and iceberg lettuce with olive oil in the morningSome relatively easy lifting, except did left one arm chins w/ help from right arm "tri pushdowns" off kitchen ladder/stool thing. Day 5Back to just water Day 6BW 206 Link to comment Share on other sites More sharing options...
Jay Posted December 5, 2005 Author Share Posted December 5, 2005 Day 7 bw 205.5Yesterday had headache which never happens to me. Today felt good except get very dizzy if get out of bed too soon and can't stop fantasizing about food. Day 9 TuesdayConvinced myself that 7 days was fine for a first time. Trying to start getting a lot more fat in my diet as not doing so has resulted in health problems, haha. So made sure to get new flax oil, pb and hummus. bench 132x15chinsx10mil press 62x14,13curls 62x12,9#1 grip lx5, rx8BW 211.5 eta: off to see doctor today (dec 6) because the pain has gotten so bad I can barely stand. With two hydrocodeines it is barely tolerable. I would have had health insurance starting Jan 1 but I couldn't make it. ten weeks of chronic and increasing pain. Now it will be a preexisting condition and if I need surgery I will be financially ruined. Link to comment Share on other sites More sharing options...
Jay Posted December 11, 2005 Author Share Posted December 11, 2005 Thursdaybench 202x3 mil press 112x5 Fridayone leg barbell squat off bench 82x3 SaturdayChins one arm + 2 fingersx1, +1 middle fingerx1, +1 pinkie x 1/2l, 1/3r. Then various finger chins. Did a two finger chin with each middle finger (pr). Couldn't close #2 gripper afterwards. BW only 212. Haven't gained it back like I supposedly would. Very, very weak on bench with the weight loss. Year ago benched 295 at 231bw. SundayBench 172x10 mil press 92x8 or 9 over tri ext 30x8r,9l Mondayone leg bench squats 62x11 each legBW 213 Tuesdayone arm chin+middle finger x 3 each side, easyone arm + ring x1, + index finger x 1, xpinkie x1/3l, 1/4xr#1 gripperx1, #2 half an inch (embarrassing seeing as I've closed it before with little practice, maybe finger chins leave me weak)Then did two negatives each with no rest but came down too fast as had nothing left.Then with nothing left did 4 chins/minute for 32 in 8 minutes at which point I was very close to failure. BW 215 One arm chin video: http://www.crossfit.com/cf-video/onearmpull.mpg .... http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htmW1 D1 Pullups+25-7,5,3,2.8,2.8 D2 Bench 172-1,2,3,4,5,4,3. Pullups+25-1,2,3,4,3,2D3 Bench 172-9 sets of 3. Link to comment Share on other sites More sharing options...
Jay Posted December 17, 2005 Author Share Posted December 17, 2005 “Strength guru”, Charles Poliquin, wrote an article based on pseudo TCM where he divided strength trainees into 5 types. The one type was called “metals”. Metals, he said, are guys who like HIT, Mentzer, single set to failure training. They have very bad genetics and probably shouldn’t even waste their time with lifting. I’m one of those “metals” but despite so being I have managed to gain a decent amount of strength. I have strength trained for the last 15 years and with the exception of the first few months back when I was 17, multiple sets of any exercise in a workout have resulted in no gains at all. Whether I was working out a muscle group once a week or once a day, many sets to failure or all sets far short of failure, never have I made any gains at all. And I’ve spent probably half of those 15 years doing multiple set workouts. That’s 7+ years of futility with every multiple set type workout under the sun. I have also tried just doing one set to failure every 4 days, sort of like HIT or Mentzer “Heavy Duty” training. On such a workout I was able to eat a ton of food and have some of it turn into muscle. But my weight gain was very close to proportional to my strength gain when working out this way. So when starting out I could bench 190lb at a bodyweight of 180 and 8 months later I could bench 240-260 (give or take protein stuffing) at a bodyweight of 225. My ability on a bodyweight exercise like pull ups or push ups did not improve at all. There was one thing I did that worked better. That was to just do a single set everyday, but vary the intensity. What I would do was use a light weight and go to maybe 80% intensity for 3 days (usually 15 reps when I had maybe 20) and then go a little heavier and go to failure (100% intensity for 6 reps) on the fourth day. Then I would just continuously repeat this 4 day cycle. I got my bench up to around 275- 300 at a bodyweight of 225 this way. Typical lifts were benching 170x15 and 245x7. (Give or take protein stuffing and creatine.) Primarily from doing triceps pullovers in this manner I was able to improve my chinups to 20+ as opposed to my usual 10 to 15. But that was it. My poor “metal” genes refused to let me get any stronger. And for years I experimented with multiple set workouts and at best just maintained but usually didn’t even maintain. I’ve decided to do a new workout somewhat similar to the one above that I had some success with based on reading the following. http://www.cbass.com/ANDERSON.HTMhttp://www.cbass.com/Synaptic.htmhttp://forums.steroid.com/archive/index.php/t-63130.htmlWhen I was in my teens and early 20s - chin ups and push ups used to be my fav and for most time the only workouts. - sets of 50 reps weren't uncommon. Back then I didn't know about overtraining...... This is what I used to do.I'd do 10 sets to failure throughout the day every other day and 10 half sets on the days "off"For example.if your max set (failure) is 10 - you do 10 sets, but not in 1 workout - evenly throughout the day.The next day you do the same 10 set but with 5 reps. Keep the numbers steady for 2 or 3 weeks (don't increase the # reps even if you can - let your system adapt) - then take a few days off and try again ---- you'll notice your max will go to 18 or 20..... then to 24 or 26..... etc (the increase diminishes, but still the # of reps goes up) I'd have a printout on the wall next to the bar, where I'd mark every set (to keep count) When I was going for the # - that was the best routine. My new workout is: Day 1 - 70 to 100% intensity in 3 to 10 sets spread at least 45 minutes apart throughout the day. Day 2 - 40 to 50% intensity in 3 to 10 sets spread at least 45 minutes apart throughout the day. Day 3 - repeat day 1, etc. I'm starting with pull ups, flyes and the trainer CoC. Will switch flyes to bench eventually but I slightly hurt my left tri with Armstrong's program. Starting off with only 8 to 10 pullups because Armstrong's program severely weakened me. Link to comment Share on other sites More sharing options...
Jay Posted December 18, 2005 Author Share Posted December 18, 2005 Whoops. Link to comment Share on other sites More sharing options...
willpeavy Posted December 18, 2005 Share Posted December 18, 2005 Do you have a link to the Poliquin articles on the 5 types of strength trainers? Link to comment Share on other sites More sharing options...
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