it's big, it's heavy, it's wood

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Bud Charniga's grape ape
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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Sep 21, 2014 9:24 pm

Sunday, September 21

bench:
45 x 20
75 x 10
90 x 5
100 x 3
115 x 14 (110 x 14)
125 x 1
135 x 1
145 x 1
155 x 1
superset light band pullaparts (15 x 2) and DB rows (75 x 5 x 6)

press:
45 x 5
75 x 3
90 x 1/2/3/1/2/3/1/2/3
superset pullups (BW+10, 14 reps total)

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Sep 24, 2014 4:52 am

Tuesday, September 23

squat:
45 x 10
95 x 5
115 x 3
130 x 5
150 x 3
165 x 7 (155 x 12)
175 x 1
185 x 1
195 x 1
205 x 1

DL:
135 x 5
185 x 3
245 x 1/2/3/1/2/3/1/2/3

Not sure what's going on with squats. 1RM is going up OK (205! beastly!) but reps are stagnating.

The wife and I got new phones a little while back; the new ones have a built-in pedometer. According to that, I average around 6000 steps per day, over 3 miles, with highs like today of 13000 steps, 7.67 miles. Even if they're somewhat inaccurate, that's a decent amount of walking for just walking around doing my day-to-day. I'm gonna go ahead and blame all the walking for my shitty squats

In other news, I'm getting really fucking sick of getting to the office in the morning and wondering what the scandal du jour is going to be

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Bud Charniga's grape ape
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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Sep 24, 2014 9:41 pm

Wednesday, September 24

press:
45 x 10
65 x 5
75 x 3
90 x 7 (80 x 9)
95 x 1
105 x 1
110 x 1

superset pullups, BW x 3 and BW+15 for 12 total reps

CGBP:
45 x 5
95 x 5
115 x 3
125 x 1/2/3/1/2/3/1/2/3

HS hi-low row:
115 x 5/5/3
90 x 8/6/6

stretching, done

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Sep 26, 2014 10:02 pm

Friday, September 26

Pause squat
45 x 10
95 x 5
115 x 3
145 x 1/2/2/1/2/2/1/2/2

DL
135 x 5
185 x 3
220 x 5
250 x 3
280 x 1

Joints are aching. God bless this robust body of mine. My mom's in town for the week so it seems to make sense to reload this week, or just take a break. We'll see

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Sep 28, 2014 7:41 pm

Sunday, September 28

deloaf

box squat:
45 x 10
95 x 5
115 x 5
135 x 5 x 3
to a bench, parallel or a little bit above

deficit SLDL:
45 x 10
135 x 10 x 3

incline press:
45 x 10
65 x 5
85 x 5
95 x 5 x 3

hammer row:
45 per side x 15 x 3

stretching, done

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Oct 05, 2014 7:34 pm

Sunday, October 5

Deloaf week wound up being eat a lot of ice cream, play a lot of video games, and try to keep my mom and my daughter from killing each other

Bench:
45 x 20
75 x 10
80 x 5
95 x 5
105 x 19 (95 x 17, 100 x 19)
115 x 5
125 x 3
135 x 2
145 x 1
superset light band pullaparts (15 x 2) and DB rows (80 x 5/5/5/5/5/4/3)

KB press
80 x 3 x 6
superset with
pulldowns:
100 x 12/12/10/7/7/7

stretching, done

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Oct 08, 2014 7:48 pm

yay moar scandal. Really fucking sick of this shit.

Monday, October 6

squat:
45 x 20
95 x 5
120 x 5
140 x 5
155 x 11 (150 x 13, 140 x 12)
165 x 5
175 x 5

deficit SLDL:
135 x 10
155 x 10
175 x 10
185 x 10

Thursday, October 8

press:
45 x 10
65 x 5
75 x 5
85 x 9 (75 x 12, 75 x 10)
95 x 2

push press:
95 x 2
105 x 2 x 3
115 x 2 x 3

press:
95 x 3
85 x 5
75 x 5

did some pullups in between

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Oct 13, 2014 3:57 am

Sunday, October 12

bench
45 x 20
75 x 10
85 x 3
105 x 3
115 x 14 (110 x 17, 105 x 14)
125 x 3
135 x 3
145 x 3
155 x 1

superset light band pullaparts (15 x 2) and DB rows (80 x 5 x 7)

was going to do the press and pullup ladders, but my elbows were hurting, so I pumped up the gunz w/ pressdowns and curls. Elbows have gotten to the point where a layoff doesn't reset the pain; pretty soon they'll get to the point where they're just achy 24/7 and at that point it's bodywork time

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Oct 14, 2014 4:25 am

Monday, October 13

squat
45 x 10
95 x 5
115 x 5
130 x 3
150 x 3
165 x 9 (155 x 3, 150 x 12)
175 x 3
185 x 3
195

deficit SLDL
185 x 10 x 3

I picked up a copy of Dan McKim's training manual on Amazon. It was...not good.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Oct 15, 2014 10:53 pm

Thursday, October 15

press:
45 x 10
70 x 3
80 x 3
90 x 9 (85 x 10, 75 x 11)
75 x 10

CGBP:
45 x 10
75 x 5
95 x 3
115 x 2
125 1/2/3/1/2/3/1/2/3

pullups:
BW + 15 10 reps total
BW + 8 7 reps

pulldowns:
150 x 10
150 x 5
100 x 10

gunz

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Oct 19, 2014 8:30 pm

Sunday, October 19

bench:
45 x 20
65 x 10
75 x 5
95 x 5
105 x 3
120 x 14 (115 x 14, 110 x 14)
125 x 1
135 x 1
145 x 1
155 x 1
superset light band pullaparts (15 x 3) and DB rows (85 x 3 x 7)

press:
45 x 10
65 x 3
75 x 2
85 x 1
90 x 1/2/3/1/2/3/1/2/3
superset pullups, a couple at bodyweight and then BW + 15 x 11 reps total

gunz

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Oct 22, 2014 10:50 pm

Wednesday, October 22

squat:
45 x 10
95 x 5
115 x 3
140 x 5
155 x 3
175 x 5 (165 x 7, 155 x 12)

felt something go *pop* in my lower back, in an area I've hurt before

yaaaaaay

time for ice and naproxen

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sat Oct 25, 2014 8:17 pm

Saturday, October 25

power clean:
45 x 5
65 x 5
95 x 3
105 x 3
115 x 3/2/2/2/2/1

squat:
45 x 10
95 x 5
115 x 3
135 x 3
155 x 1
165 x 1/2/3/1/2/3/1/2/3

bench:
45 x 20
75 x 10
95 x 5
115 x 3
135 x 1/2/3/1/2/3/1/2/3

hammer hi-low rows:
80 per side x 10/10/7

stretching, done

Work is going to suck for the next few weeks. When work gets done sucking, I'm going to spend a few days alone with the wife in Yosemite. Then after that work will either suck some more or my training schedule will get a little more regular. We'll see.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Oct 30, 2014 8:10 pm

Thursday, October 30

power clean:
65 x 5
95 x 3
105 x 2
115 x 1
125 x 1 (sadly, that's a PR)
115 x 3/2/2/2/2/2/2/2

squat:
45 x 5
95 x 5
115 x 3
135 x 3
155 x 1
175 x 1/2/2/1/2/1/1
meh

press:
45 x 10
75 x 3
85 x 3
95 x 1/2/3/1/2/3/1/2/3
superset with pullups, BW +15, 12 reps total

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Nov 05, 2014 8:26 pm

Monday, November 3

squat:
45 x 10
95 x 5
115 x 3
135 x 3
155 x 3
175 x 1/2/3/1/2/3/1/2/2

bench:
45 x 20
75 x 10
95 x 5
115 x 3
135 1/2/3/1/2/3/1/2/3

some batwings

Wednesday, November 5

power clean:
45 x 5
65 x 5
95 x 4
105 x 3
115 x 2
125 x 1

DL:
135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1

some pullovers

I dropped an unloaded bar on my foot. I'm trying to figure out if I broke my right big toe or not. I broke the left one years ago playing judo, so at least that way I'd match.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Nov 11, 2014 7:50 pm

Saturday, November 8

squat:
45 x 10
95 x 5
115 x 5
135 x 3
155 x 3
175 1/2/3/1/2/3/1/2/3

bench:
45 x 20
75 x 10
95 x 5
115 x 3
140 x 1/2/3/1/2/3/1/2/3

back stuff

Tuesday, November 11

power clean:
45 x 5 x 2
95 x 5
115 x 3 x 6

pause squat:
up to 185

press:
up to 100
elbows are barking like mad. I need to either fix that shit or give up lifting. any advices are welcome.

back stuff, gunz

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Re: That's a happy little elbow

Post by Bud Charniga's grape ape » Tue Nov 18, 2014 8:00 pm

Image

Tuesday, November 18

front squat:
45 x 5
95 x 5
115 x 1/2/3/1/2/3/1/2/3/1/2/3/1/2/3

deficit SLDL:
185 x 10
205 x 10

gunz

At this point I'm trying to do what I can do, without hurting my elbows worse than they already are, and maybe rehab them a little bit. Plan is Day 1: front squats, some post chain move, couple sets of pressdowns and curls; Day 2: bench, back stuff, guns; Day 3: loaded carry, abs, guns. Not my ideal, but better than nothing.

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Re: That's a happy little elbow

Post by Bud Charniga's grape ape » Mon Nov 24, 2014 5:06 am

Sunday, November 23

work back to kicking my ass

bench:
45 x 20
75 x 10
95 x 5
115 x 3
135 x 1
145 1/2 not happening
135 1/2/3/1/2/3/1/2/3/1/2/3/1/2/3

back stuff
gunz

elbows didn't hurt, that's the good news

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Re: That's a happy little elbow

Post by baffled » Mon Nov 24, 2014 8:53 pm

Where do the elbows hurt?
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Image

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Re: That's a happy little elbow

Post by Bud Charniga's grape ape » Tue Nov 25, 2014 4:36 am

Right elbow is on the inside of the joint. It's probably golfer's elbow. Rudimentary trigger point therapy (i.e., digging a finger in there and poking what hurts) and forearm stretches offer temporary relief. ART and direct biceps and triceps work seem to work more long term.

Left elbow is both on the inside and outside of the joint (golftennis?). The same treatment generally works. The confound here is that I have a birth defect on the left side. The most visible sign is that I only have two fingers on my left hand. But a lot of the supporting bone and musculature in the forearm is either underdeveloped compared to the right or is generally wonky. So sometimes it just hurts seemingly for no reason.

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Re: That's a happy little elbow

Post by Bud Charniga's grape ape » Tue Nov 25, 2014 11:43 pm

Tuesday, November 25

Working from home today; ate lunch at my desk and slipped out afterwards for 45 minutes.

waiter walks:
12 kg x 1 trip each left & right

farmer carries:
90 per side (+ whatever the handles weigh) x 4 trips
A trip is, I'm guessing, about 50m, but I'm lousy at estimating distances so that could be over or under

waiter walks:
12 kg x 2 trips each l & r

gunz

Forearms feel well pumped. interesting that even using a lifting hook on the left side (obviously can't grip given my hand) the muscles of the forearm get activated.

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Re: That's a happy little elbow

Post by baffled » Wed Nov 26, 2014 12:11 am

Not sure about the left side.

The ART stuff for poor people like Trigger Point Therapy gadgets and that twisty thing helped my elbows quite a bit way back when. IIRC, any stretching at all sucked the life out of it and made me whimper like a woman.
Whoever would overthrow the Liberty of a Nation, must begin by subduing the Freeness of Speech
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Re: Consistency is the hobgoblin of strong bodies

Post by Bud Charniga's grape ape » Sat Jan 10, 2015 8:29 pm

Saturday, January 10

I've barely done dick since that last post. I fooled around with my kettlebells some, and I'm shooting for 10,000 steps per day on the weekdays just to try to stay somewhat active. Beyond that, ingenting särskilt. I'm still trying to figure out how to balance work + family + lifting, and I haven't managed it yet.

My goal for the next few weeks is to find some kind of consistent schedule that works for me, even if that's only once or twice a week.

Trap Bar DL:
135 x 5
185 x 5
225 x 3
245 x 3
265 x 2
275 x 1
295 x 1
225 x 10
I figure I'll give the trap bar an honest try. I haven't used one in a long time. I'm assuming the bar weighs 45 lbs; if it weighs more, then it does. The sleeves on this thing are really short; I'm running out of room with 295 on the bar.

a) Incline Press
45 x 10
65 x 5
85 x 5
95 x 5
105 x 3
95 x 8
pathetic

b) Gob Squat
28 kg x 5 x 5

Batwings:
50 x 10s / 10s /8s

GUNSHOW
a) Cable Curls (EZ bar attachment)
80 x 10 / 8 / 6
b) Cable Pressdowns
80 x 10 / 10 / 10

Waiter Walk:
16 kg, down the parking lot with the left arm, back with the right

reckon I'll be sore tomorrow

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Wed Aug 05, 2015 3:02 am

woo, consistency. lifted a little more after that last post, then took another few months off due to my aches and pains and some family medical stuff (everyone's OK now), then got back to it about two months ago. I picked a couple of lifts that I've always been terrible at (front squat and incline) and worked on them for a while. About six weeks in I got my old PRs in both for solid doubles, so yay. Not that either one is remotely impressive but I'll take some progress over none. Then both lifts stagnated so I'm changing things up a little.

Tuesday, 8/4 -- "A" Day

power clean:
95 x 3
115 x 1/2/3/1/2/3/1/2/3 +

front squat:
115 x 4 x 4 +

pullups superset with the above: BW x 30 total

abs, hip flexor stretch, pigeon

Form on power cleans was predictably janky after not doing them for about a year; actually got better as I got tired.

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Re: it's big, it's heavy, it's wood

Post by Bud Charniga's grape ape » Fri Aug 07, 2015 9:23 pm

Thursday, 8/6 -- B Day

BP:
45 x 10
75 x 5
95 x 4
115 x 3
125 x 2
135 1/2/3/1/2/3/1/2/3
115 x some
95 x more
Didn't count reps. all the bros mirin how I rep 95 bros

Hammer Row:
10 x 3
Light weight, slow reps, squeeze at the top.

gunshow, passive hangs -> L hangs

Friday, 8/7 -- A Day

power clean:
95 x 2
115 x 1/2/3/1/2/3/1/2/3
Form on the first ladder was shit but it cleared up.

front squat:
120 x 3 x 3

superset pullups in between sets of the above: 35 total

ab wheel, hip flexors, pigeon

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