StayOnTarget’s BodyBlog

i wasn’t watching my recovery times so much before, just mostly waiting for my heart rate to come down out of the rapid drop, then do another set.  this was probably about (guessing) 1.5-2 minutes between sets.  i got back from california and realized i just don’t have time for 2 hour workouts all the time, so i’ve cut my recoveries down to 30 seconds after all sets.  i do 3-4 exercises per muscle or group, so every 3rd or 4th set i take a little longer recovery.

well the amount of weight i’m lifting is way down, naturally.  but, i feel way more worked out at the end of it, i get much fuller pumps, and i feel as though i’m stimulating growth for the first time in a while. 

i’m thinking this is what people mean when they talk about training for bulk rather than strength?  i’ve noticed bodybuilders tend to take much shorter recoveries than powerlifters.

i’ll post results…  thanks for listening ;D

i seemed to hit kind of a weight/strength gain plateau, so i decided i may as well cut some bodyfat.  the fatness was driving me crazy.  i might be losing a little too fast though.  i’m down ~10lb in just under two weeks.  i don’t think that will keep up, i think maybe i just underestimated my metabolism a little.

every day starts with some core work and light cardio to warm up.
mon: 4 clean & jerk; then 9 back, 3 rr.delts, and 3 bi’s

tue: 4 bench press; then 5 chest, 3 fr.delts, and 3 tri’s

wed: 4 squats; then 5 quads and 9 calves

thu: 9 shoulders and 9 bi’s

fri: 4 deadlift; then 9 hamstrings and 9 tri’s

i double up on shoulders & bi/tri’s because my development there seems lagging.  the last program i did was only compound moves, no isolation.  i set the program up so i don’t have to superset anything, everything get its own 9-set workout, plus all the big power moves are there.

thoughts?

today at the gym this guy was curling 120 with one arm.  when i say curling, i mean he was holding the dumbbell with one arm on the preacher, and "spotting" himself with the other arm through about 6 inches of range of motion.  and next to him were these couple guys with really well balanced physiques lifting about half of what they probably could, but using super strict form.

i think a few cheat reps here and there might help out a little.  but seeing that today reminded me how it’s the quality of the lift that produces results, and the amount of weight is secondary.

monday i did my squats to full depth (ass in the grass) for the first time since my back got hurt.  it’s funny how much more natural squats feel this way.  anyway my back feels great and i’m looking forward to trying some heavier deadlifts tomorrow.  within a couple weeks i could be really pushing my squat/d.lift weights

weighted dips, pull-ups (i suck at em!), and deadlifts today.  i didn’t go real heavy on anything, but my back felt pretty solid on the deadlifts and it isn’t sore or anything.  sweet.

i don’t WANNA TAKE A DAY OFF!!!!  this is weird!  i’m so used to cramming time for the gym into my daily schedule.  i can’t lift today, or i’ll decrease the effectiveness of tomorrow’s 5×5 workout.  it’s a high-intensity m/w/f routine centered on only heavy compound moves.  i get the theory behind all the recovery time, but it’s killing me to sit here and not go to the gym right now.
i may actually have to do some homework.

well mostly better…. started a new program yesterday though.  it’s a 5×5 program off one of the articles here–three days a week, total body each day.  it’s pretty demanding and i think it will motivate me to clean up my diet and get focused on resting enough. 

sick this week, sinus infection i think…. i’m doing light workouts anyway just for some muscle memory and ROM, trying to rest extra but that’s probably the area where i’m most lacking.

frack.

Got a great job offer today, and had a fantastic freaking day on the bench press.  185 for 10, with solid form.  Next week I’ll try 195 maybe.  I can’t wait!  That’s a good feeling.  I used to dread working out.  Now I can’t wait for the next one.

Here’s my strategy: I do each body part once per week.  5 or 6 day split, however it works out w/ my schedule.  I do 9 sets per body part.  3 exercises for 3 sets each.  On each exercise, I shoot for a new 10 rep max on the 3rd set.  First set is 60% of my goal, second set is 80% of goal, and last set is 100% of goal.  All sets are for 10 reps (or failure).  So far, every week I struggle to get the 10th rep, but the next week I up the weight and make the reps again.  So that means every single work out I set a PR.  This is so encouraging.

My concern was that this approach was not high enough intensity.  But I can’t argue with the results, I’ve been gaining strength like crazy.  When I plateau and start losing momentum with the results, I think I’ll turn to low-volume high-intensity olympic lifting and a couple days/week of sprints.

Only downside is I have an exam tomorrow morning and Friday morning, so I won’t be sleeping much.