Search found 26 matches

by Spheroid_Physique
Tue Jan 01, 2019 2:31 pm
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

I need to log here more consistently in case my paper log gets lost traveling or something. ](*,)

1JAN19:
SQUAT: 45x5, 135x4, 225x3, 315x2, 405x1, 445x1, 465x1
Zerchers from rack spotters: 135x5, 225x4, 315x1, 405x1, failed rep at 455. :-({|=
by Spheroid_Physique
Tue Jan 01, 2019 2:25 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: This is a thread about increment plates
Replies: 26
Views: 4354

Re: This is a thread about increment plates

IMHO, they lead to a long term mindset that is defeatist. But YMMV. Please explain this. I understand how accepting slower progress than otherwise possible could be seen as defeatist. But how is approaching anything in the iron game from a long term perspective defeatist? It seems like longevity is...
by Spheroid_Physique
Fri Nov 23, 2018 12:42 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Rückkehr des Werwolfs
Replies: 20
Views: 3303

Re: Rückkehr des Werwolfs

Historically intriguing topic. It would be interesting to compare late war Werwolf physical training to that of other last-ditch troops like the Volkssturm. IIRC Werwolf were originally intended more for a true unconventional warfare role (behind enemy lines, working in conjunction with anti-Soviet ...
by Spheroid_Physique
Fri Nov 23, 2018 11:25 am
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: This is a thread about increment plates
Replies: 26
Views: 4354

This is a thread about increment plates

In the past, I've purchased increment plates during my short-lived attempts at following linear progression programs. I was pushed towards this purchase because, over several work-related moves, I encountered gyms wherein even 2.5lb plates were nonexistent or kept under lock and key. I still use the...
by Spheroid_Physique
Fri Nov 23, 2018 11:05 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

Neglected to log a bunch of sessions. Might edit them in if I become sufficiently bored this weekend.

23NOV:
SQUAT: 45x4, 135x4, 225x3, 315x2, 365x2,
410x 2/2/2/2/2/2
by Spheroid_Physique
Mon Nov 12, 2018 7:17 pm
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

12NOV:
SQUAT: 45x4, 135x4, 225x3, 295x2, 330x8/8/8/8/8/8/6/4/2

Felt nowhere near as brutal as last Monday. Either I'm adjusting quickly, or creatine hydrochloride is straight up magick. I took a different pre-workout this session. Slightly more caffeine plus 1 gram of the creatine.
by Spheroid_Physique
Fri Nov 09, 2018 1:31 pm
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

8 NOV:
BENCH: 200x4, 240x4, 280x3/3, 300x2/2, 320x2/2, 340x1/1, 280x4, 240x10

9 NOV:
SQUAT: 135x4, 225x3, 315x2, 345x2, 380x2/2/2/2/2/2
by Spheroid_Physique
Tue Nov 06, 2018 8:44 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

3NOV: BENCH: 45x5, 135x4, 225x3, 320x3/3/4 SQUAT: 45x5, 135x4, 225x3, 315x2; had to cut this one short... Chose to begin a peaking program that's worked for me in the past; hopefully retest maxes with a mock meet early Jan. 5NOV: SQUAT: 45x4, 135x5, 225x3, 295x2, 330x6/6/6/4/4/4/4/3/3/2/2; this prog...
by Spheroid_Physique
Tue Nov 06, 2018 6:52 am
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Straps for novice lifters?
Replies: 8
Views: 1789

Re: Straps for novice lifters?

Try improving grip strength before resorting to straps. Do more deadlift volume at moderate weight, if you can. Shrugs (with your deadlift grip and other grip variations) farmer's walks, static holds. The CoC grips are nice, but work a slightly different aspect of grip strength. If you must use stra...
by Spheroid_Physique
Wed Oct 31, 2018 1:49 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: "Novices" and Novice Routines
Replies: 7
Views: 2485

Re: "Novices" and Novice Routines

3-5 work sets of 5-8 in the complex lifts. 3-4 sets of 8-12 in hypertrophy movements. This seems to be "powerbuilding." I've used a similar scheme, with the addition of a few heavy sets (3s,2s,even singles) when I have time to incorporate the accessory work for hypertrophy, especially in my first f...
by Spheroid_Physique
Wed Oct 31, 2018 7:01 am
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: "Novices" and Novice Routines
Replies: 7
Views: 2485

Re: "Novices" and Novice Routines

"Looking better naked," is probably the top reason the usual globo gym denizen seeks training. I am fortunate that I found the aforementioned trainer who pushed hypertrophy as a solution to achieve the specific performance goal I had; I needed to get better at pull-ups for a fitness test. I worked b...
by Spheroid_Physique
Wed Oct 31, 2018 6:29 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

Today's workout was cut short because of work... It doesn't help that the gym most convenient to my workplace keeps the 2.5lb plates under lock and key... 31OCT: OHP 45x4, 135x3, 175x2, 190x 3/3/3 DL 315x3, 365x3, 405x3 It's probably time to either back off and adopt slower progression on OHP... ](*,)
by Spheroid_Physique
Tue Oct 30, 2018 12:18 pm
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: "Novices" and Novice Routines
Replies: 7
Views: 2485

"Novices" and Novice Routines

Rippetoe and his nut huggers suggest novice lifters are best served by strength training at moderately high intensity. However, reading logs of those who use such programming, and my own experience using linear progression without at least occasional high intensity (at or above 90 percent of max) wo...
by Spheroid_Physique
Tue Oct 30, 2018 10:48 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

Now logging several weeks of lifts in one post! [-( I had to take a little break from squatting because of illness. :-({|= 13OCT: OHP 45x5, 135x4, 185x5/5/5 SQT: 135x5, 225x4, 295x2, 335x5/5/5 17OCT: BENCH 135x5, 225x4, 275x2, 305x5/5/5 SQT: 135x5, 225x3, 315x2, 340x4/2/4 19OCT: OHP 45x5, 135x3, 165...
by Spheroid_Physique
Thu Oct 11, 2018 10:38 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

Back at it again. Reset TMs, adopted linear progression with rotating lifts. Got all fat during the layoff. 9OCT: OHP 3x185x5 Squat 330x5/5/6 11OCT: Bench Press 135x5, 215x4, 265x3, 300x5/5/7 Deadlift 215x5, 330x8, 375x5, 390x3, 3x425x1, 375x5 Curl Variations
by Spheroid_Physique
Wed Jul 18, 2018 10:00 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

15JUL: Cycled 29 miles, 2:05. Avg. HR 140

16JUL: Rest Day, except for pull-ups.
Pull-ups :Bodyweight x 4,3,3,2,1

17JUL : 3 rounds x 20 reps of trx row, bodyweight squat, hanging leg raise, push-ups, bodyweight lunge.

18JUL: Stationary Bike 45mins. Avg. HR 118
Pull-ups: Bodyweight x 4,4,3,2,1
by Spheroid_Physique
Sat Jul 14, 2018 5:18 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

12JUL (PM):
Pull-ups: Bodyweight x 4, 3, 2, 1
Stationary Bike: 25min., Avg. HR 137

13JUL:
Cycled 19 mi., 1:10. Avg. HR 157.

14JUL:
Bench Press: 135x3, 225x3, 3x 315x3
Pull-ups : Bodyweight x 4,3,2,1,1
by Spheroid_Physique
Thu Jul 12, 2018 9:27 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

12JUL (AM):
Easy, short bike commute. 8 miles, 34 minutes.
Avg. Hr: 134
by Spheroid_Physique
Wed Jul 11, 2018 11:25 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

11JUL (AM):
Bench Press: 135x5, 185x5, 225x5, 3x280x5
Back Squat: 135x5, 225x5, 275x5, 3x325x4
Pull-ups: Bodyweight x 3/3/2/1
by Spheroid_Physique
Mon Jul 09, 2018 12:07 pm
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

I shall now log cardio efforts. 9JUL (AM): Bike Commute: Modified my route to get some more time on the bike. 11 Miles, 44 Minutes, Average HR: 141 Poor route selection made this effort a little short. I always forget how much a pack of work gear slows me down. 9JUL (PM) : Pull-ups : Bodyweight x 3/...
by Spheroid_Physique
Sun Jul 08, 2018 9:51 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

Light recovery work today.
8JUL:
Treadmill: walk/run warmup
1H Kettlebell Swing/Goblet SQT/1H Floor Press: 2x20x16kg

Pull-ups: Bodyweight x 3/2/1/1

I used to be good at pull-ups for a bigger guy. I guess I need to emphasize them more.
by Spheroid_Physique
Sat Jul 07, 2018 5:51 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

I've got family in town for a visit, and I'm not sufficiently hard-hearted to keep them from interfering with my recovery, so I'm attempting a lower-intensity, higher-frequency approach for a while. I might stick with it; my aches, pains, and 3 kids remind me daily I'm not getting any younger. 7JUL ...
by Spheroid_Physique
Tue Jul 03, 2018 5:28 am
Forum: Trooper's Training Forum - In memory of Col. James "Jim" R Tirey, USA
Topic: Bike Commuters and Road Warriors
Replies: 5
Views: 1744

Bike Commuters and Road Warriors

Cyclists and other cardio expert types, I have questions. Should I track an approximately 35 minute commute as training? I'd imagine it has to count for something, but the consensus online and in various books and articles seems to be that it's too short to be meaningful. If I do track it, what metr...
by Spheroid_Physique
Mon Jul 02, 2018 7:08 pm
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Re: Spheroid Logs His Lifts

2JUL:
Overhead Press: (Bar)x5, 135x4, 175x3, 5x195x2
by Spheroid_Physique
Thu Jun 28, 2018 11:43 am
Forum: Training Journals
Topic: Spheroid Logs His Lifts
Replies: 16
Views: 2530

Spheroid Logs His Lifts

This is attempt #3 ](*,) Im not even logging cardio until I decide what metrics I want to track/improve. 23JUN: Overhead Press: (Bar) x5, 135x2, 165x2, 5x190x2 Deadlift: 135x4, 225x2, 315x2, 5x405x5 26JUN: Bench Press: 135x5, 225x5, 275x5, 310x4 Squat: 135x4, 225x4, 320x4, 360x1, 320x4,360x1 Incline...