CSD StrongDad Program: 12-14-13 Sleep Does The Body Good

Boyer was one of the smartest old school bodybuilders of all-time!
Boyer was one of the smartest old school bodybuilders of all-time!

“Next, design a workout program that will lead
to the achievement of that first sub-goal.

Include light, heavy and medium workouts.
You don’t need to go heavy all the time.
Remember, every workout is part of a chain
of workouts, leading TOGETHER to great 
results.

Then implement your plan.

That’s an example of long term program
planning — and it’s an example of
championship thinking.

And it’s how to climb to the very top of
the Iron Mountain.

You do it with paper, pencil and iron.”

Brooks Kubik – http://www.dinosaurtraining.blogspot.com/

 

Weight: 218.5

Sleep: 8.25!!!!! First time in months!

Sat, Dec 14, 2013   0:39 (12:00 PM – 12:39 PM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Rack Deadlifts

1RM: 613.2

12/4/13: 635

Ttl Weight: 16,595

Ttl Reps: 41

Avg Weight: 404.8

1 225 × 5 90 35% 6.8%
2 275 × 5 90 43% 8.3%
3 315 × 5 90 50% 9.5%
4 365 × 5 90 57% 11.0%
5 405 × 5 90 64% 12.2%
6 495 × 1 90 78% 3.0%
7 545 × 5 90 86% 16.4%
8 545 × 5 90 86% 16.4%
9 545 × 5 90 86% 16.4%

2 Shoulder Press (Barbell)

1RM: 163.1

12/2/13: 170

Ttl Weight: 2,415

Ttl Reps: 17

Avg Weight: 142.1

1 135 × 5 90 79% 28.0%
2 145 × 5 90 85% 30.0%
3 145 × 4 90 85% 24.0%
4 145 × 3 90 85% 18.0%

3 Machine Seated Rear Raises

1RM: 203.3

Ttl Weight: 3,675

Ttl Reps: 21

Avg Weight: 175

1 175 × 10 60 86% 47.6%
2 175 × 6 60 86% 28.6%
3 175 × 5 60 86% 23.8%

12/14/13 – All exercises (lb)

Total weight 22685 lb
Lats 16595 lb
Lower Back 16595 lb
Rear Delts 3675 lb
Front Delts 2415 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

 

 

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CSD StrongDad Program: 85% Effort Day: Training for Those CSD’s Over 40 Is All About the Pace

allow-me-to-introduce-you-to-the-concept-of-oldmanstrength-son

“Consider the following. What are the two most popular topics for articles in the muscle magazines? The first is how to gain massive amounts of muscular bodyweight as quickly as possible. The second is the even more popular article about building big arms in record time. Those are fine for the younger guys-the scrawny toothpicks who are desperate to pack on some serious muscle mass – but the don’t speak to those of us who have labored long years in the Iron Mines and who are plenty big already. Nor does it speak to those of us who work long hours at our job – support our families and who struggle with struggles with issues like how to pay the bills or how to put the kids through college-who have limited time and energy for training-and who are more interested in how to train for lifelong strength and health than in how to gain 30 pounds of muscle in six weeks.”

Except from Gray Hair and Black Iron by Brooks Kubik

I tried a new exercise today. Instead of full squats that I can do at home when the weather’s warm, I’ve decided to try to squat from the bottom position or “pins” (in my rack, it’s the rails). Definitely a change of pace, but felt much safer and overall but it’s going to take some adjustment as time goes on and the weight increases. We’ll see if it’s a keep or if I switch to front squats (I have poor wrist flexibility so that may be the last resort), the zercher squat or full-back squats.

Thu, Dec 12, 2013   0:40 (8:44 AM – 9:24 AM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Squat – Barbell Bottoms Up

1RM: 331.9

Ttl Weight: 7,375

Ttl Reps: 35

Avg Weight: 210.7

1 85 × 5 120 26% 5.8%
2 135 × 5 120 41% 9.2%
3 185 × 5 120 56% 12.5%
4 225 × 5 120 68% 15.3%
5 275 × 5 120 83% 18.6%
6 275 × 5 120 83% 18.6%
7 295 × 5 120 89% 20.0%

2 Chest Dips (Parallel Bars)

Body Weight ⊕

1RM: 222.5+129.1

12/7/13: 222.5+132.5

Ttl Weight: 6,512.5

Ttl Reps: 23

Avg Weight: 283.2

1 × 5 60 63% 17.1%
2 +45 × 5 60 75% 20.5%
3 +90 × 3 60 88% 14.4%
4 +90 × 5 60 88% 24.0%
5 +90 × 5 60 88% 24.0%

3 Reverse Arm Curls (Barbell)

Barely made 5 on the last set!

1RM: 95.6

9/19/13: 110.3

Ttl Weight: 2,040

Ttl Reps: 32

Avg Weight: 63.8

1 45 × 12 60 41% 26.5%
2 65 × 10 60 59% 31.9%
3 85 × 5 60 77% 20.8%
4 85 × 5 60 77% 20.8%

12/12/13 – All exercises (lb)

Total weight 15928 lb
Front Thighs 7375 lb
Glutes 7375 lb
Pecs 6512 lb
Forearms 2040 lb

Other exercised muscles: Hamstrings (Rear Thighs), Triceps, Anterior Deltoids (Front Delts), Biceps, Rectus abdominis (Abs), Trapezius (Traps)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: Holiday Season Mad Crush Journal – Dec 4, 2013 – Feeling Like Franco

IMG_1389
With my gym’s plates, they really make a fella feel like Franco as I can only fit one more 45 on the bar…and I’ll be doing that in early 2014 for sure!

 

Deadlifting in the early morning, you never know how fresh the back is going to be that early. However, when you’re at the commercial gym, you’re often at the mercy of the free power rack. I walked in, saw it was free, and made a beeline.

The first few warm up sets reminded me of the heavy leg presses on Monday. However, I gained an early mental victory when I was able to continue with no straps to 490 lbs.. I remember when no straps to 315 was a struggle.

I thought I was close to a record last workout with 585 lbs., and after checking the record books, I was right there at the door. I knew 600 lbs. was uncharted territory, so I was thinking about that number when I went to bed last night actually. I extended my rest period a bit, load up with 605, POW, it felt smooth as butter! I couldn’t believe it and since it’s the last workout of this phase, I gotta go for more. So I rest another 3 min., waltzed up with my usual pre-pull ritual and pulled 635 lbs. with barely a stutter! Yes, it was tempting to go for more, but all phase I’ve been leaving enough in the tank to return for another day and that wise thinking has been working so I’m going to keep with that attitude now.

The result of the program?

Check out the progress over the last 3 months:

IMG_1394

 

 

 

 

 

 

 

 

 

 

 

 

 

Of course it’ll feel better when I can be like Franco and have the bar bending from the floor.

franco-420x215

 

 

 

 

 

 

 

Next up: Barbell curls –  The results after 10 weeks:

IMG_1393

 

 

 

 

 

 

 

 

 

 

 

Lastly, my elbows were still aching, so I think they’ve had enough of heavy seated overhead extensions. But since the Smith Machine was free I was able to grab it quickly. It’s actually a good chance to see if my strength transferred to other movements as well because it’s been a while since I’ve performed the exercise. Looks like the results are all good:

IMG_1392

 

 

 

 

 

 

 

 

 

 

 

So there’s just one more workout left this week before ending this phase. One thing is clear, I need to put down more food and get more rest to take advantage of the heavier weights. I’ve been in this iron game for a minute, and I have to admit that Brooks Kubik’s advice for older lifters seems right on as I’m feeling the strongest than I’ve ever been in my life. So guess what arrived in the mail today…

51Qax8fSRgL._SY300_

 

I can’t wait to dig in and soak up the knowledge for the next phase!

Today’s Final Score:

12/4/2013 – 6 Hrs. of Sleep! Weight: 218.8 Set Reps Weight
Rack Deadlifts 1 10 135
2 5 225
3 5 275
4 3 315
5 3 365
6 1 405
7 1 495
8 1 545
9 1 585
10 1 605
  11 1 635
Barbell Curls 1 5 45
2 3 85
3 3 125
  4 2 125
Reverse Grip Smith Machine Press 1 5 90
2 3 180
3 3 230
  4 3 230

CSD

CSD StrongDad Program: Holiday Season Mad Crush Journal

My Rack Pull weight, but getting this off the floor as a true Deadlift may be a bit more difficult!
My Rack Pull weight, but getting this off the floor as a true Deadlift may be a bit more difficult!

 

According to Psychology Today, we do not gain nearly as much weight as we think we do during the holiday season:

“What they found is that people thought they were gaining four times as much as they actually had gained! Fewer than 10% of their sample actually gained over five pounds. Most had gained less than a pound. But those who were overweight or obese initially were the ones most likely to gain those five or more pounds, so their conclusion was that the holiday season “may present special risks” for those who do already have a weight problem. Furthermore, the researchers found that even though the average weight gain was fairly minimal, people tended to gain the most weight for the year around this time and not lose this holiday weight once the holidays were over. The result is a “cumulative” gain, or what we might call a kind of “holiday creep.” In other words, even though for many, the actual weight gain this time of year is trivial, it may not be trivial over time.”

Source: http://www.psychologytoday.com/blog/the-gravity-weight/201011/the-holiday-creep-seasonal-weight-gain

So regardless of what camp you fall in, my philosophy has always been to amp up your workout just as much as you amp up your eating habits during the holiday season. I’ve found that people not only eat more on purpose, but they also intentionally workout less and say, “I’ll start or resume working out when the holidays are over.” This of course leads to the old New Year’s lose weight resolution and we all know how that goes.

So to help myself out, I’m going to post what I’m doing in the gym this holiday season. This will certainly assist me in keeping my own diet in check, but I hope it will also assist you in some way as well. Over the last few months, I’ve really been a bit of a Brooks Kubik fan, and his writings have persuaded me to do what I’ve never really done since the old Muscle Media 2000 Shawn Phillips Bench Press program days and that’s minimize everything to maximize getting stronger. Longer story short (for this post, but I’ll go into more later), I’ve made the best gains in the last 2-3 months than I have in years!

But more on that later…

So what did I do today?

Weight: (Gym scale – 215 lbs)

Diet: Thanksgiving with all the trimmings and desert, so I probably took in about 4,000 kcals today!

But I hope I earned the food:

11/28/2013 – 8 Hrs. of Sleep! Weight: 215 Set Reps Weight
Rack Deadlifts 1 10 135
2 5 225
3 5 275
4 3 315
5 2 365
6 1 405
7 1 495
8 1 520
9 1 545
10 1 565
11 1 565
12 3 565
Barbell Curls 1 4 85
2 3 115
3 4 115
4 3 120
Triceps DB Seated Extensions 1 5 85
2 5 85

Set 12 in the most important exercise was a new PR!

Rack DLs – Lower back felt great and I felt extremely strong this morning.

Barbell Curls – I think I’m beginning to stall as in the past I was doing 5 reps for a few sets. It’ll get pulled next phase.

Tri Ext – Elbows still sore and are not recovering fast enough with heavy dips. Again, I’ll substitute this exercise next phase.

CSD