Day by day I get stronger and stronger.

[Chebass88]

First Log entry.

Wednesday, September 13, 2017

Incline Bench: 95x5, 135x3, 185x2, 215x8, 225x5; PR- 5RM
Lat Pulldowns: 185x15, 205x8
DB Military Press: 35s x 5, 65s x 6
Single arm press: 70x3 (each arm)
DB Pullovers: 100x12,6
Paused squats (belted): 135x5, 225x3, 275x3, 335x6, 385x2
Squats (raw): 235x20
Decline sit-ups: (+20)x12, (+30)x10

Time: 60 minutes
BW: 263.4lb

This was a good session overall, as well as could be expected from a commercial gym, while on travel for work. I'll outline my program in a few days, when things settle down somewhat.

Stay Strong, People of Exodus.

[Chebass88]

Thursday, September 14, 2017

Interval Day on the I-beam yo-yo

Rowing machine:
5 min warmup (1144m)
8x500; 2:00 rest (average of all intervals: 1:42.5)
5 min cool down (1119)

BW: 263.2lb

My goal for today's session was to beat the previous average with each interval. Done! On a whim, I measured my resting heart rate on waking this morning. I got 52. Let's see if I can get it into the 40s.

Useful tip: after a bit of rowing, you'll start to recognize how many meters you get per stroke. I normally get about 10-12m/stroke. This means a 500m piece is 50 strokes or less. Counting them down in my mind helps retain focus and to know that it is only X number of strokes more, something I can surely do.

[Chebass88]

I'm Chebass88. I'm 37, 6'0", 263lb, and am a chemical engineer and a bassist.

My maximum lifts are (in lbs)
Deadlift: 635x1, belt only
Squat: 535x1, belt only
Bench: 365x1
Press: 240x1
Push Press: 275x1
Curl: 175x1

I've done quite a few programs since I've started training, and had great success with Steve Pulcinella's Iron Sport Strength Method, Doug Hepburn-style training, and Ken Leistner-style training.

My current goal is to increase my cardiovascular strength, while taking a break from very heavy lifting. My program looks like this:

Monday: Off
Tuesday: Long Row 1 (>30 minutes)
Wednesday: Incline Bench (or Press), Lat Pulldowns, DB Military Press, DB Pullovers, Squats, and Weighted sit-ups
Thursday: Rowing - Intervals, alternating 1000m, 800m, & 500m
Friday: Off
Saturday: Long Row 2 (objective here is to beat the pace from long row earlier in week)
Sunday: Bench, Deadlifts (currently snatch grip deads), dips, upright rows, pull-ups, curls, and weighted sit-ups.

Stay strong, People of the Exodus!

[Chebass88]

Friday, September 15, 2017

RORORO YERBOTE.

Rowing machine: 7961m in 32:00; 5min cooldown (1128m)

BW: 264.8lb

I shifted this session up by a day, as I'm on travel for work, and need to stay and do more testing tomorrow. This session was tough, likely because I didn't use a metronome for pacing. But, my goal was to beat the pace from earlier in the week. Done.

[Kregna]

I'm Chebass88. I'm 37, 6'0", 263lb, and am a chemical engineer and a bassist.

My maximum lifts are (in lbs)
Deadlift: 635x1, belt only
Squat: 535x1, belt only
Bench: 365x1
Press: 240x1
Push Press: 275x1
Curl: 175x1

I've done quite a few programs since I've started training, and had great success with Steve Pulcinella's Iron Sport Strength Method, Doug Hepburn-style training, and Ken Leistner-style training.

My current goal is to increase my cardiovascular strength, while taking a break from very heavy lifting. My program looks like this:

Monday: Off
Tuesday: Long Row 1 (>30 minutes)
Wednesday: Incline Bench (or Press), Lat Pulldowns, DB Military Press, DB Pullovers, Squats, and Weighted sit-ups
Thursday: Rowing - Intervals, alternating 1000m, 800m, & 500m
Friday: Off
Saturday: Long Row 2 (objective here is to beat the pace from long row earlier in week)
Sunday: Bench, Deadlifts (currently snatch grip deads), dips, upright rows, pull-ups, curls, and weighted sit-ups.

Stay strong, People of the Exodus!

Nice squats and deads. I looked into the Hepburn method off the back off one of your posts so I will have a read of those other methods for the future

What's the reason for taking a break from the strength stuff to pursue more CV work?

[Chebass88]

Nice squats and deads. I looked into the Hepburn method off the back off one of your posts so I will have a read of those other methods for the future

What's the reason for taking a break from the strength stuff to pursue more CV work?

Thanks! I have several reasons for increasing CV work. I was tired of being sore all the time, and out of breath when it came to running around with my little guys. Conditions helps lifting (increases recovery, workload you can handle, etc. ). I also got pretty disgusted with my weight. CV work helps with that too. I've had a lot of work traveled this summer, and trying to squat heavy early in the morning or very late at night doesn't work as well as a decent cardio session. Lastly, I enjoy it quite a bit.

I'm thinking I'll keep it in my programming, even when I return to heavy lifts.

[Chebass88]

Monday, September 18, 2017

Futzing around to see where I am.

Bench Press: 135x5, 225x3, 275x1, 315x1, 335xF, 275x5, 225x11

Snatch Grip Deads: 245x5, 335x3, 425x1, 515x1, 575xF,F, 535x1

Time: NM
BW: 257.5lb

I forgot my training log today, so I didn't have the numbers I wanted to do. Instead, I decided to see where I was on the bench and snatch grip deads. I'm not disheartened by the results, as I haven't really trained directly for strength over the past few months, and only recently added the bench press in, after a significant time off. I am going to keep rowing, and may see how a period of combining that with Hepburn style training works.

BW was good today, likely from underesting over the weekend. My wife and I went to the Outlaw Music festival last night (headliner was Willie Nelson). I had planned on eating at the venue, but the prices were offensive so I didn't. $9.50 for a "jumbo" hot dog. $14.50 for a thing of fries. Or water from the water fountain and a bowl of Cheerios when I got home.

Stay strong, people of the Exodus.

[Kregna]

I'm thinking of adding in a snatch grip deadlift day at some point to support the snatch. Can I ask your thoughts and reasoning for doing them? I also saw you were in Meshuggah's race to 500 SGDL thread on SS

[Chebass88]

I'm thinking of adding in a snatch grip deadlift day at some point to support the snatch. Can I ask your thoughts and reasoning for doing them? I also saw you were in Meshuggah's race to 500 SGDL thread on SS

I wanted to do a deadlift variant that was not as heavy as my conventional deadlift, for many of the same reasons I've been doing cardio work - limited recovery due to travel / early morning or late night training. Recently, I decided that a 605lb snatch grip deadlift would be a pretty cool thing to do, so that is my next deadlift goal.

It is a fun lift.

[Chebass88]

Tuesday, September 19, 2017

I-beam Yo-yo FTW.

Rowing machine: 8020m in 32:00; 5 min cooldown (1102m)

BW: 258.0lb

This was an excellent session. I had planned on doing 2min as a warmup and then alternating 1 minute hard / 2min easier, but it felt good right from the beginning at a lower stroke rate, with a decent pace. I was able to keep the average pace below 2:00.0 while also keeping the stroke rate under 20 for 29 minutes. I bumped the rate up for the last three minutes to push it harder. It is better than last week. WINNING!!

[Chebass88]

Wednesday, September 20, 2017

Testing where the current strength levels are...

Incline Bench Press: 95x5, 135x3, 185x2, 225x1, 245x1, 265x1, 285x1, 295xF; PR - 1RM

Squat: 135x5, 245x3, 335x3, 425x1, 475x1

Seated Row: 140x12, 180x12, 200x10, 220x8, 260x9,5

Time: ~65min
BW: 260.0lb

I'm in the last week of an 8-week program I cooked up, and have had a desire to return to some heavy weights for my next program. I wanted to do some testing to see where my strength levels were, so I could plan the upcoming training. The Incline Bench PR was due to never having done a 1RM previously. The squat at 475 was solid - on video review, it was faster than it felt. So I'll work on getting 290 Incline Bench and 485 squat after the next cycle.

My plan for the next 12 weeks is as follows:

MONDAY: OFF

TUESDAY: Rowing machine (long, >32 min, at same pace or slightly faster than previous Tuesday row)

WEDNESDAY: Incline Bench & Squats; Maybe some horizontal / vertical pulling if time allows, using 8x2-3 @ 80% on these two lifts.

THURSDAY: Rowing machine intervals (total interval distance ~20% of total weekly distance)

FRIDAY: OFF

SATURDAY: Rowing machine (long, same time at faster pace / longer distance than Tuesday's session)

SUNDAY: Bench Press & Snatch Grip Deadlifts; 8x2-3 @ 80%; Maybe some curls & dips if time allows & I feel fancy.

[slowmotion]

I'm kinda impressed with your rowing, Ian. You're saying it's fun, and it probably is when you are at the level you are now, but it must have been a bitch back when you began rowing.

[Chebass88]

Thanks Jan! It was definitely a bitch when I started up. I was basically only able to do ~3 minutes at a time, with a minute break after that. When I did longer times, I had to stop to catch my breath about 12-15 minutes in. The first time I did 30 minutes straight was a small victory. It took a few weeks to get to that point though.

[Lmeadows]

Following
I took a break from heavy lifting and worked on conditioning and increasing work capacity for about 8 months. Mostly by training strongman. The carry over now that I'm back to Pl is amazing. I increased my work capacity so much.
Keep it up

[Chebass88]

Thursday, September 21, 2017

Intervals day is a great day.

Rowing machine: 5 min warmup (1234m); 4x1000m with 2:00 rest; 5 min cooldown (1169m)

BW: 258.5lb

As difficult as they are, I really enjoy interval day. My goal on intervals is to make every interval faster than the average from the last time I did intervals in that range. I needed to beat a 1:49.7 pace, which I did on all four intervals. Very exciting, and definitely let me know my heart and lungs were working.

Progression since June on 1000m intervals (average time shown):
6/29: 3:56.3 (3 x 1000)
7/20: 3:43.5 (3 x 1000)
8/10: 3:42.6 (3 x 1000)
8/31: 3:40.0 (4 x 1000)
9/21: 3:37.0 (4 x 1000)

I also did some COC work today:
No. 1 x 1,3,6,6,6;
No. 1.5 x 3 x 8 (eight triples)

Today is a great day to be alive. Stay strong, People of the Exodus.

[Chebass88]

Following
I took a break from heavy lifting and worked on conditioning and increasing work capacity for about 8 months. Mostly by training strongman. The carry over now that I'm back to Pl is amazing. I increased my work capacity so much.
Keep it up

Thanks L! I appreciate the encouragement.

[Chebass88]

Saturday, September 23, 2017

640 strokes. Not too bad.

Rowing machine: 8088m in 32:00 at 20spm (avg pace: 1:58.7/500m)

So after my decent results from Tuesday doing a decent pace at a slow rate, I repeated it today, using my metronome to keep the strokes even. The last time I met this pace, I did 23 spm. Things are moving along.

I made the best pizza I've ever made tonight. I've been using sourdough starter. I let it sit all day long today, which really helped the flavor. One of my boys woke up early from nap time so he helped me knead it. Good times.

Stay strong, Exodus Dwellers.

[cgeorg]

Great work on the rowing, and if I'm ever in the area I may request a training session and a pizza. Sounds amazing.

[Chebass88]

Definitely!

[d0uevenlift]

Has all the rowing affected your strength at all?