Progress

swanso5 · Post by **swanso5** » Wed Jul 02, 2008 10:05 pm

drink more water and go to the doc

Christopheel · Post by **Christopheel** » Thu Jul 03, 2008 7:55 am

Well I have water, at meal, between meal, during workout, before after night ...

Today there's almost nothing left, I supposed the plank I've done the day before was not require, I usually do core exercises on "off" days. Maybe it's only this, well if this come again I'll go to the doc for sure ...

Today's Cardio :

Push Ups
Rows
BW Squat

10 minutes, didn't count the reps since I was busy on increasing speed.

I cut the lunges to increase the speed again and again. Tough from the bench yesterday, the push-ups and row were not at their 100% speed.

swanso5 · Post by **swanso5** » Thu Jul 03, 2008 4:58 pm

Today there's almost nothing left,

tiredness?? if so scale your workouts back a little, you don;t want to get any worse this this or your done (cortisol build up, get fatter)

Christopheel · Post by **Christopheel** » Thu Jul 03, 2008 5:49 pm

To be honest I don't know at all what happen. Today it passed, I had some confusion tough, like if I had cough a virus (here in QC, rainy cold to hot time always and always so it may happen) for maybe an hour.

Right now I'm at 100%

You think it may have been tiredness ? Because the day before I had 20 minutes cardio (It's now cut to 10 minutes but there I did full 20) and a session of plank (3 times 2 mins hold) nothing unusual except the cardio lol and the diet.

Well Tomorrow is easiest day. If that happen again then I,ll have to revamped workout or to look again at diet ...

For sure on Wed mood was shit, and I was tired (only after the workout so I tough it was normal) When I think about it, it looks like a 100% case of overtraining. I think on accessories work on monday and maybe cardio on tuesday was too long (20 minutes) ...

WRAP UP

Maybe a virus or overtraining.

I will do tomorrow's workout and see how I feel.

Right now it's alright, good mood and all energy.

swanso5 · Post by **swanso5** » Thu Jul 03, 2008 8:25 pm

you need to go pretty far to actually oveertrain so you're no where near that but squash this before it does get to that...i told you the sudden cal cut back would be no good

Christopheel · Post by **Christopheel** » Thu Jul 03, 2008 8:45 pm

swanso5 wrote:you need to go pretty far to actually oveertrain so you're no where near that but squash this before it does get to that...i told you the sudden cal cut back would be no good

I didn't sudden cut the calories ... I've done the changes over 2 weeks but yes now I can see the difference. I will have to follow the plan and never try to go heavier just because I feel like doing it ...

Well it's a luck I didn't cut the calories out like I was planning first (in one week).

Christopheel · Post by **Christopheel** » Fri Jul 04, 2008 11:27 am

Today's Workout

Deadlift

405 5x5

Squat

270 x12x12x8

M.Press Paired with Pull Ups 5x5

Bench Press Inclined Paired With Reverse Lunges 4x8

Felt really good, got a 5lbs PR on deadlift for 5x5 and no more pain and/or unusual soreness. Good mood and all energy.

Tomorrow

I plan on doing

3-5xhow many jumps kneed to face I can, one minute rest

and later in the day

a 10 minutes BW circuit.

How does carbs should looks like ? Should I do :

Whey
BW Circuit
Whey
Breakfast Little carbs

before second meal
Jumps
second meal (salmon) with corn for extra carbs (not much but better than nothing)

Or something really different ?

swanso5 · Post by **swanso5** » Fri Jul 04, 2008 8:39 pm

- don't over lap exercise (military and high incline press)
- don't exceed sets of 6 for your heavier movements (squats)
- so jumps session first with more crabs coming pre and some post...bw 2nd session with little cargs post (just veg i'd say) w/ a whey only shake

Christopheel · Post by **Christopheel** » Fri Jul 04, 2008 8:59 pm

swanso5 wrote:- don't over lap exercise (military and high incline press)
- don't exceed sets of 6 for your heavier movements (squats)
- so jumps session first with more crabs coming pre and some post...bw 2nd session with little cargs post (just veg i'd say) w/ a whey only shake

Myabe the reason I'm always lacking alot on incline benching.

For squat ... well I tough that a 3x12 would be alright since 5x5 the intensity is maybe to high. (I did 5x5 on deadlift) so 4x6 ? Still heavy ...

For cardio and carb distribution, this make sense ?

Breaky, 1/3 oatmeal 130cals + whey (25g)

30 minutes before second meal

Jumps

Whey (25g)

Meal, salmon and corn

30 minutes before fourth meal

BW circuit

Whey (25g)

Meal, eggs and veggies (surely carrots).

swanso5 · Post by **swanso5** » Fri Jul 04, 2008 9:25 pm

- well you don't really need it for comp but what you should be doing is choosing say 3 - main benching movements and rotate through them every 4 weeks but not actual regular benches (low incline, pause, thick bar, decline etc)...same with deads...like a srtrengthen nthe weakest vlink type of thing
- 3 x 5 for squats...you can keepnintensity high but volk low for second sesions in the week i'd think
- yes for food

Christopheel · Post by **Christopheel** » Sat Jul 05, 2008 7:23 am

swanso5 wrote:- well you don't really need it for comp but what you should be doing is choosing say 3 - main benching movements and rotate through them every 4 weeks but not actual regular benches (low incline, pause, thick bar, decline etc)...same with deads...like a srtrengthen nthe weakest vlink type of thing
- 3 x 5 for squats...you can keepnintensity high but volk low for second sesions in the week i'd think
- yes for food

so when i arrived at FRI day I should do something like :

Deadlift or Squat depending on witch one I did on MON Variation (thick bar, heck, sumo, hell etc. etc.)

Squat or deadlift for volume, depending on witch one I did on MON

M Press / Pull-Ups

Bench Press Variation (Decline, DB, non-paused, etc.) / Lunges Variations

On monday I have a bench press variation too, but it is only press so I could keep the Incline variation there ?

Many times I've been told to do main exercises variations for a lot of strength gains. Even by a guy you Military press as much as I Squat. So I got no choice but to believe it.

Next week it's deload. Should I only lower intensity and volume of ME exercises ? or every exercises ? And how low should I decrease the whole thing ?

Thanks for your time !

swanso5 · Post by **swanso5** » Sat Jul 05, 2008 11:21 am

- like i said, you only need on epress variation per session...you don't do 2 deadlift variations, why bench?
- whatever you don't do mon (dead or squat)) do on fri for higher (3 x 5) etc

"Many times I've been told to do main exercises variations for a lot of strength gains. Even by a guy you Military press as much as I Squat. So I got no choice but to believe it."

???? no sense to me there...

- deload ME exercies to 3 x 5 @ at about 60%, leave the otjers as is if they're below 5 reps or do the same

Christopheel · Post by **Christopheel** » Sat Jul 05, 2008 1:35 pm

swanso5 wrote:- like i said, you only need on epress variation per session...you don't do 2 deadlift variations, why bench?
- whatever you don't do mon (dead or squat)) do on fri for higher (3 x 5) etc

"Many times I've been told to do main exercises variations for a lot of strength gains. Even by a guy you Military press as much as I Squat. So I got no choice but to believe it."

???? no sense to me there...

- deload ME exercies to 3 x 5 @ at about 60%, leave the otjers as is if they're below 5 reps or do the same

Never tough about 2 deads or two press in one session. for bench and lower variation :

MON

Incline or incline dumbell bench

WED

I already have ME Paused BB Bench Press

FRI

Any other bench variations expect flat BB paused and inclined variations. And Squat or Dead variation + Squat/Dead volume.

Okay for deload it will make an easy week, I change calories intake ? I believe the difference isn't enough high ...

For the non-sense lack of grammar thing that I've written :

On Coach Staley Forum their sponsored athlete always suggest me to do main exercises variations to achieve maximal strength gains. And this same guy can Military Press MAX Squat (almost) ... This an additional argument

Look :

http://www.youtube.com/watch?v=3loluz-qbc0

Today's Training

In morning,

Jumps Knee to face head to roof.

26 Jumps
one min
22 Jumps
one min
20 Jumps
one min
19 Jumps
one min
16 Jumps Below 70% of the first so I stopped there

Later,

BW Circuit, really HIGH Speed

Row 100 pounds x 10
Push Ups x 10
BW Squat x 10

410 Reps in 10 minutes !

Tomorrows day off, and exam for 2nd certification.

swanso5 · Post by **swanso5** » Sat Jul 05, 2008 8:02 pm

- plenty of other benches...db flat/incline/decline, push up variations etc
- keep cals the same i think, your accesories will still be hard

Christopheel · Post by **Christopheel** » Mon Jul 07, 2008 8:58 am

Today's Training

Squat Deload

230, 3x5 (60%)

Bench Press Incline 5x5
Chin-Ups 5x5 (Gone a bit heavier than I tough)
Dips 4x10 (Too much reps ?)
Walking Lunges 4x10 (Too much Reps ?)

+later in the day the famous Grocery Walk.

Calories same.