ThePman Posted April 7, 2011 Report Share Posted April 7, 2011 It's been awhile since I've kept a journal. The last one languished toward the end of last year as I had no real goals to chase, and I wasn't doing anything of interest at the gym. The last few months, since New Years, I've been unofficially dieting. I've gone from ~90 to 81-82 (83-84 after carbs). A lot of pudge has come off even if I still don't have abs, and that's what's been driving me lately. No, I will not be getting on stage. That's my promise. Refer back to this line if any questions come up. I'm putting this journal down here in the regular-lifting area because I have no more competitive goals in mind. Training has been minimalist over the last few months, with sessions on Tuesday, sometimes Thursday, and Saturdays (which is carb refeed day and has been very bodybuilder-ish). Now that I've leaned out a fair amount, I'm starting to add more carbs in on workout days and add more workout days. I was being tentative about it, but after my old adductor injury started acting up I decided I needed squat therapy. So I'm going to a six-day version of that John Broz program I used last year. Template is squat & (incline or push) press alternated with front squat & (snatch/clean/roundback) pull. Squats and presses work up to a daily max, then down 10% (or 20kg, whichever is easier in my head) for backoff sets of 1-3 reps. Pulls go 6-10 doubles in the 70-85% range, preferably hook gripped. I'm wanting to focus more on a 2nd pull extension with the snatch & clean pulls. Various assistance exercises round it out. I need lots of upper back work to keep my shoulders happy, though they're much more cooperative after dropping the bench the last 3-4 months. Inclines and overhead work get the job done. Rest days will be Weds, when schedule doesn't allow a workout, and whenever the dead battery hits. I give this a week, maybe 10 days before the Dark Times hit. First session was today (7-April)Front Squat, bar x whatever, 60x3, 80x2, 90x1, 100x1, 105x1, 110x1 (8ish), 90 / 3x2Clean Pull Deadlifts (hooked), 140 / 8x2 Barbell rows (straps), 100 / 3x3I would have gotten 115 and maybe 120 if I'd gone for them, which isn't bad after not front squatting for months and dropping a ton of weight. Not trying to get too aggressive too quickly with this, though. Broz giveth and Broz taketh away if you get greedy. Back squats and push press tomorrow night. Quote Link to comment Share on other sites More sharing options...
mike27 Posted April 7, 2011 Report Share Posted April 7, 2011 hiso ur strength training? ill follow ur results. go hard Quote Link to comment Share on other sites More sharing options...
rimma Posted April 7, 2011 Report Share Posted April 7, 2011 Good to see you starting a journal amongst the great unwashed PMan . This will be one to follow for sure! Quote Link to comment Share on other sites More sharing options...
Optimass Posted April 7, 2011 Report Share Posted April 7, 2011 Well done mate - this is going to be a quality journal. Thanks for sharing. Quote Link to comment Share on other sites More sharing options...
drizzt Posted April 7, 2011 Report Share Posted April 7, 2011 Awesome, good to seeya back, leaner and meaner huh 8) Looking forward to following :nod: Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted April 7, 2011 Report Share Posted April 7, 2011 cool bro. be interesting to see you test the broz routine mate.dark times!! Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 7, 2011 Author Report Share Posted April 7, 2011 Cheers fellas. The low-grade soreness has already started in the legs. The next few weeks are going to be fun while that adapts. Then the weekly PRs should start coming. My motivation: 240 Squat / 170 Bench / 260 DL @ 88kg This was a last minute decision and was treated like a normal training session. AAU federation = NO gear. Singlet and shoes only. Not even ammonia was allowed.This is what can happen when you squat to a max every day Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 8, 2011 Author Report Share Posted April 8, 2011 8-AprilSQ (high-bar), warmups, 110x2, 120x1, 130x1, 140x1 (9ish), 125 / 2x2Push Press (off boxes), 60x3, 65x2, 70x2, 75x1, 80x1, 82.5xMostly, 70 / 3x2Chins, +15 / 3x5Tonight's Mystery Pain was the right glute. - Squats. These have taken the hardest hit by far after dropping so much weight. Belted they're a little better. The goal of this training is to train with as little assistance as possible; if this goes like it did last time, this number will start to improve pretty quickly. - Push Press. Happy about this. These have taken very little hit, and tonight I actually weighed 82-dot-nought, so that last attempt was technically body weight. It went overhead, but didn't quite lock out all the way so that's a technical miss. The Broz meter maxed out around the fourth or fifth set, despite the early sluggishness on the warmups. It's nice when the juice turns on like that. Volume's on the low side right now while I'm getting my stride. I cut the last backoff set of squats due to the glute being funny. I expect to be hitting closer to 8-10 sets on the way up, and more like 5-6 back-offs once I get back in the swing of this. Front Squats and Deadlifts tomorrow for Carbapalooza. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 9, 2011 Author Report Share Posted April 9, 2011 9-AprilFront Squats, 80x2, 90x1, 100x1, 105x1, 110x1, 115x1 (8-9ish), 100 / 3x2Deadlifts (hooked), 140 / 8x2several sets of pulldowns and DB curls for kung-fu pump actionToday's Mystery Pain: None (honorable mention to thumbs for hook grip)I thought of going for 160-180 for singles, but I remembered I'm trying to stay conservative for now. I was using the slippery bars so that was for the best. Felt pretty drained this morning. Workout charged me back up. Squats and Inclines with some shoulder/tricep action tomorrow. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 10, 2011 Author Report Share Posted April 10, 2011 Sunday AM squat therapy10-AprilSquat, 100x2, 110, 115, 120, 125, 130, 135, 140 for singles, 125 / 4x singlesInclines, 70x3, 75x2, 80x2, 85x2, 90x1, 95x1, 85 / 3x2high-rep pump sets for delts and trisWeight was back up a smidge to 83.3 after carbs yesterday. Turned the volume up a bit on the squats. Didn't quite have the reserve to hit dubs and trips on the way up so I left it at singles. Quote Link to comment Share on other sites More sharing options...
steak Posted April 10, 2011 Report Share Posted April 10, 2011 great to see you back under the bar Matt 8) LMK if you want to hook up for a session....see you and D at the Aucks lift. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 11, 2011 Author Report Share Posted April 11, 2011 great to see you back under the bar Matt 8) LMK if you want to hook up for a session....see you and D at the Aucks lift.Thanks D. I just remembered that we haven't even been up to see the place since you moved offices. I'll get up with you to head up one of these weekends. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 11, 2011 Author Report Share Posted April 11, 2011 11-AprilFront Squats, 80x2, 90x1, 100x1, 105x1, 110x1, 115x1, 100 / 3x2Snatch Pulls, (hooked) 140 / 2x2, (straps) 4x2Mystery Pain: noneWeight was back up a hair over 84 after carbs/junk food over the weekend. I'm starting to get into that Broz Zone where I love and hate training. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 12, 2011 Author Report Share Posted April 12, 2011 12-AprilSquat, 100x3, 110x2, singles with 115, 120, 125, 130, 135, 140, 145, 130 / 5 singlesInclines, 70x3, 75x2, 80x2, 85x2, 90x1, 95x1, 85 / 3x2Chins (neutral grip), +30 / 5 singlesFelt a little worn down as this was a later session. Broz meter charged up and I was fine. Tonight's Mystery Pain: little niggle in the right hip flexor and minor agitation of the biceps tendons. Weight was up a hair, 84.5 (normal for Tuesday weigh-in) Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 12, 2011 Author Report Share Posted April 12, 2011 Today is off-day. Will be going for a walk and doing some BW squats + banded GMs. Quote Link to comment Share on other sites More sharing options...
Sportsgirl Posted April 13, 2011 Report Share Posted April 13, 2011 O you have a journal now Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 14, 2011 Author Report Share Posted April 14, 2011 14-April Front Squats, 80x2, then singles with 90, 100, 105, 110, 115, 120, 105 / 3x2Clean Pulls (hooked) 140 / 3x2, (straps) 3x2Barbell Rows, 100 / 3x3Definitely a little CNS depletion happening as evidenced by the grip illusion.Today's Mystery Pain: right hip flexor and glute.Weight was back down to 83 even. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 14, 2011 Author Report Share Posted April 14, 2011 O you have a journal nowyis Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 15, 2011 Author Report Share Posted April 15, 2011 15-AprilSquats, 100x3, 110x2, singles with 120, 130, 140, 145, 130 / 3x2Push Press (out of rack), 60x3, 65x2, 70x2, 75x1, 80xMostly, 82.5xNaw, 70 / 3x2Chins, +15 / 3x5Mystery Pain: right shoulder/bicepWeight was 82.9. Definitely holding a little more...something...from this training, as last week was 82.0 at the end of a downward slope. Tomorrow is front squats, deadlifts and guns. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 16, 2011 Author Report Share Posted April 16, 2011 16-AprilFront Squats, 80x2, singles with 90, 100, 105, 110, 115, 120, 105 / 3x2Deadlifts (hunched & hooked), 140 / 8x2Pulldowns and DB curls for mad pump actionToday's Mystery Pain was right bicep/shoulder.Reserve for 125 is getting there, should break in some time next week. DLs feeling a lot better after practicing the Peoples-style exhalation when roundbacking. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 17, 2011 Author Report Share Posted April 17, 2011 17-AprilSquats, 110x2, singles with 120, 130, 135, 140Push Press (off boxes), 60x3, 65x2, singles with 70, 75, 80, 82.5, 85 (push jerk)pump-up for shoulders and tricepsToday's Mystery Pain: right bicep. This needs a good ART session, as I wound up skipping squat back-offs and the 3-boards I'd considered doing because of it. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 18, 2011 Author Report Share Posted April 18, 2011 18-AprilFront Squats, 80x2, singles at 90, 100, 105, 110, 115, 120, 125, 110 / 3x2Snatch DLs, 140 / 5x2 (hooked), 3x2 (straps)standing DB row for a set of 10 each arm Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted April 18, 2011 Report Share Posted April 18, 2011 hows the dark times bro? Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 18, 2011 Author Report Share Posted April 18, 2011 None so far. Got a little achy over the weekend but right now I'm stoked to train, so no biggie. Weights are inching up so I can't complain. Quote Link to comment Share on other sites More sharing options...
ThePman Posted April 19, 2011 Author Report Share Posted April 19, 2011 Missed session last night due to schedule conflict, and Weds is normal off day. I considered trying to make it up, but after squatting to a max 12 days out of the last 14, I didn't figure it would hurt anything.Back to squatting tomorrow. Quote Link to comment Share on other sites More sharing options...
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