Almost no lifting. Primarily running and grip.

A place to track your progress, or lack thereof

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hector
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Almost no lifting. Primarily running and grip.

#1

Post by hector » Thu Sep 28, 2017 11:21 am

Chasing the 200 press, 315 bench, 500 squat, and 600 dead.


****UPDATE: I hit the 200 press. And the 315lb bench. Still chasing the rest.
Last edited by hector on Wed Jul 05, 2023 7:41 pm, edited 13 times in total.

hector
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Re: 200/300/500/600

#2

Post by hector » Thu Sep 28, 2017 11:23 am

Strength
Squat: 350 x 3s x 5r
Bench: 245 x 5s x 3r
Bench: 235 x 3s x 5r

Other
T-Bar: 250 x 3s x 5r

Volume
Squat: 5,250
Bench: (3,675 + 3,535) = 7,210
------------------------------
Total: 12,460

******************************

T-Bar is becoming a MF.
Squat record for three sets of five reps is 365. (A few years back I either hit it, or failed there, but either way I didn't get 370.)
Now closing in on that record.

Mild back spasms after T-Bar last night. Not debilitating, but prevented me from running. Good Mornings must have taken more out of me two days ago than I'd thought.

I WILL BENCH 300 IN 2017!!!
I WILL PRESS 200 IN 2017!!!

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EricK
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Re: 200/300/500/600

#3

Post by EricK » Thu Sep 28, 2017 11:53 am

hector wrote: I WILL BENCH 300 IN 2017!!!
hector wrote:Chasing the 200 press, 315 bench, 500 squat, and 600 dead.
You are damn close. Also, it's awesome to have more of the crew back together. Now we need to lure the Chris's.

hector
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Re: 200/300/500/600

#4

Post by hector » Sat Sep 30, 2017 4:40 pm

EricK wrote: Thu Sep 28, 2017 11:53 am
hector wrote: I WILL BENCH 300 IN 2017!!!
hector wrote:Chasing the 200 press, 315 bench, 500 squat, and 600 dead.
You are damn close. Also, it's awesome to have more of the crew back together. Now we need to lure the Chris's.
Agreed! Sent a message but it was rejected bc inbox was full.

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Re: 200/300/500/600

#5

Post by hector » Sat Sep 30, 2017 4:41 pm

Strength
Deads: 460 x 1s x 5r
Deads: 405 x 3s x 5r
Bench: 250 x 3s x 3r
Bench: 235 x 1s x 4r (FAIL! Programmed 5, missed last rep)
Bench: 225 x 3s x 5r

Other
T-Bar: 250 x 4s x 5r (PR)
DB Curl: 40 x 3s x 8r
Ab Wheel: 3s x 5r

Volume
Deads: (2,300 + 6,075) = 8,375
Bench: (2,250 + 3,375) = 5,625
-----------------------------------------------------------
Total: 14,000

******************************************************

Planned on three sets of deads of 460 x 5 reps. Was feeling beat up. So took it easy with lighter backoff sets.
I might keep that pattern for now.

Finally building up a tolerance for the ab wheel again. Able to get 3 sets and am not feeling wrecked today.

The above would seem like a mediocre workout if I weren't thinking about it. But, the volume, at 14,000, is higher than normal. Volume has been trending upward which is a good thing.

I will continue to make strength gains, but am leaning toward some programming that incorporates some BB and strength-endurance type stuff. Maybe a 6 day cycle. I'm thinking 2 strength days, 2 bodybuilding days, and 2 days where I test 1RM's, but those are essentially rest days. They're really just a chance to go heavy and practice technique at high weights, but at the same time recover since volume will be so minimal. Schedule would look something like:

DAY 1 (Strength Day): Squat 3x5, Bench 3x5, T-Bar
Day 2 (BB Day): Front Squat 3s x 8r, Bench 5s x 8r, Press 5s x 8r, Calf Raises
Day 3 (1RM Day): Squat 1RM, Bench 1RM, Mobility work (Not true 1RMs, just easier 1RMs for that day.)
Day 4 (Strength Day): Deadlift 1x5, Deadlift 3x5 (lighter backoff sets), Bench 3x5, T-Bar
Day 5: (BB Day): Leg Press, Bench 5s x 8r, Press 5s x 8r, Calf Raises
Day 6 (1RM Day): Squat 1RM, Bench 1RM, Mobility work (Not true 1RMs, just easier 1RMs for that day.)
Day 7: Off if feeling burned out. Go to day 1 if feeling fresh.

Am I going full retard with this programming? Probably. But my mistakes have always been my best teachers.

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Re: 200/300/500/600

#6

Post by hector » Sun Oct 01, 2017 6:57 pm

Strength
Squat: 355 x 3s x 5r
Bench: 250 x 4s x 3r
Bench: 225 x 5s x 5r

Aux
T-Bar: 250 x 5s x 5r
Ab Wheel: 3s x 5r

Volume
Squat: 5,175
Bench: (3,000 + 5,625) = 8,625
--------------------------------
Total: 13,800

******************************

No PRs. Just hacking rep by rep at the jungle in overgrown, formerly inhabited PR territory.

On bench I did my backoff sets at 225 instead of 235. With that slight decrease in weight I can cut my rest periods to two minutes, and get in more total volume. At 235 I was waiting 4-5 minutes between sets. Crazy that my workout took over an hour, but more than a third of the volume came in 11 minutes of benching.

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Re: 200/300/500/600

#7

Post by simonrest » Sun Oct 01, 2017 6:59 pm

Following. Our pressing, benching, and squatting goals are similar. You've got me easy on pulls, but

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Re: 200/300/500/600

#8

Post by hector » Tue Oct 03, 2017 6:37 am

Simon, thanks!
I have a troll body. OK for deadlifting, not much else.
I look forward to following your progress!

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Re: 200/300/500/600

#9

Post by hector » Tue Oct 03, 2017 6:42 am

Hypertrophy
Leg Press: 540 x 3s x 5r
Bench: 205 x 4s x 8r
Press: 135 x 3s x 8r
Calf Raise: 450 x 2s x 30r (10 with feet parallel, 10 with toes out, 10 with toes in)
DUmbbell Curls: 40 x 2s x 8r

Volume
Bench: 6,560
Press: 3,240
------------
Total: 9,800

************

Yesterday was the first "hypertrophy" day. Which means going higher volume and hitting the stuff I'd like to hit on a strength day but don't have time for.

Calf raises are brutal!
Awesome to hit the leg press for the first time in a long while.

Dumbbell curls aren't for strength. Right elbow tendon has been messed up too long, need to do something, so experimenting with light curls.

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Re: 200/300/500/600

#10

Post by ithryn » Tue Oct 03, 2017 9:06 am

hector wrote: Tue Oct 03, 2017 6:42 amCalf Raise: 450 x 2s x 30r
That's 450 lbs? Wow. I'm guessing that's a bit more effective than the 95 or 135 lb variations I usually see.

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Re: 200/300/500/600

#11

Post by hector » Tue Oct 03, 2017 10:28 am

ithryn wrote: Tue Oct 03, 2017 9:06 am
hector wrote: Tue Oct 03, 2017 6:42 amCalf Raise: 450 x 2s x 30r
That's 450 lbs? Wow. I'm guessing that's a bit more effective than the 95 or 135 lb variations I usually see.
Yep, 450. But it's in a calf raise machine. So 1,000,000x easier than having the weight on a bar on your shoulders.

Also, like fat people everywhere who walk a lot, I come into this with half decent calf muscles.

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Re: 200/300/500/600

#12

Post by hector » Thu Oct 05, 2017 7:40 pm

Strength
Deads: 465 x 1s x 5r
Deads: 405 x 5s x 5r
Bench: 250 x 2s x 3r
Bench: 250 x 1s x 5r (PR!!!)
Bent Over Rows: 225 x 3s x 5r

Aux:
Ab Wheel: 3s x 5r

Volume
Deads: (2,325 + 10,125) = 12,450
Bench: (1,500 + 1,250) = 2,750
BB Rows: 3,375
----------------------------------
Total: 18,575


********************************

Did not go heavy on deadlifts today. Did score a volume PR with deadlifts. (VOLUME PR!!!!)

My hands get beat up from deadlifting. Not immediately sure what the solution is. Except to man up.

Had planned on benching 250 for 5 sets of 3. Felt strong on the first two sets. Was also short on time. Told myself that if I hit 250 for 5 on the third set then I would call it a night for benching. So I did. New 5RM BENCH PR!!!!

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Re: 200/300/500/600

#13

Post by Chris » Fri Oct 06, 2017 3:14 pm

EricK wrote: Thu Sep 28, 2017 11:53 am Now we need to lure the Chris's.
hai bb

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Re: 200/300/500/600

#14

Post by EricK » Fri Oct 06, 2017 4:09 pm

Chris wrote: Fri Oct 06, 2017 3:14 pm hai bb
Image

hector
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Re: 200/300/500/600

#15

Post by hector » Fri Oct 06, 2017 9:14 pm

Chris wrote: Fri Oct 06, 2017 3:14 pm
EricK wrote: Thu Sep 28, 2017 11:53 am Now we need to lure the Chris's.
hai bb
WELCOME!!!!!

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Re: 200/300/500/600

#16

Post by hector » Fri Oct 06, 2017 9:14 pm

Hypertrophy Day

Leg Press: 540 x 3s x 5
Leg Press: 630 x 1s x 5r (PR)
Bench: 205 x 5s x 8r
Press: 135 x 4s x 8r

Calf Press: 405 x 2s x 30r (10 feet parallel, 10 toes in, 10 toes out)
DB Curl: 45 x 2s x 8r

Volume
Bench: 5,200
Press: 4,320
--------------
9,500

**************************************************************
PR is a leg press PR. I'm still excited.

Only the second one, but the hypertrophy days are fun. And, I think, will help me hit my 1RM goals sooner rather than later.

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Re: 200/300/500/600

#17

Post by Chebass88 » Sat Oct 07, 2017 6:00 am

Congrats on the recent PRs!

My hands get beat up also on deads. They usually go back to normal after a day or so. I haven't done a conventional deadlift since June, so there is probably a huge caveat to this comment.

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Re: 200/300/500/600

#18

Post by vanslix » Sat Oct 07, 2017 3:30 pm

hector wrote: Tue Oct 03, 2017 6:42 amDumbbell curls aren't for strength. Right elbow tendon has been messed up too long, need to do something, so experimenting with light curls.
It's ok. You're not in Egypt anymore. You can admit it. Bro out. Own it. Be proud!

And I can never stay too long away from curls before day to day crap aggravates an elbow. Curls always seem to help.

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Re: 200/300/500/600

#19

Post by hector » Tue Oct 10, 2017 6:19 pm

Chebass88 wrote: Sat Oct 07, 2017 6:00 am Congrats on the recent PRs!

My hands get beat up also on deads. They usually go back to normal after a day or so. I haven't done a conventional deadlift since June, so there is probably a huge caveat to this comment.
Thanks!
I've seen your posted deadlift videos. You are a monster.

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Re: 200/300/500/600

#20

Post by hector » Tue Oct 10, 2017 6:20 pm

vanslix wrote: Sat Oct 07, 2017 3:30 pm
hector wrote: Tue Oct 03, 2017 6:42 amDumbbell curls aren't for strength. Right elbow tendon has been messed up too long, need to do something, so experimenting with light curls.
It's ok. You're not in Egypt anymore. You can admit it. Bro out. Own it. Be proud!

And I can never stay too long away from curls before day to day crap aggravates an elbow. Curls always seem to help.
Ha ha ha!
:-)

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