CSD StrongDad Program: 12-18-13 – Letting Off Some Steam

Now this is a side profile!

Car issues today had me not in the best of moods. After all, I already hate living in a cold weather place, and that dislike grows even stronger when you’re out in the cold trying to get a car started. So that’s the bad part.

The good part? The car died in the driveway as I was getting ready for work. On Monday it died on me on the way to work, it was two-degrees outside, and I had a suit on for a can’t miss presentation I had to give.

Also, I was able to make it into the gym instead of tomorrow. So, planning ahead like all gym-rats should, I should be able to hit it Wed, Fri. and Sun.

So today was the day to hit legs and my power rack was taken (notice I said, “my”? Because when I enter, I own it) but not today! Some other cats had it locked down and it was all good as they weren’t doing curls or anything.

My eating has been on point over the last week or so. So I’m proud of my 221.5, cause that’s not pizza weight!

Sleep: 6 hours

The order was actually: Leg Press, Dips, then Reverse Curls – 80% Max Day

Wed, Dec 18, 2013
Exercise Weight
Reps Rest %
Ttl Weight
1 Chest Dips (Parallel Bars)Body Weight ⊕

1RM: 221.5+115

12/7/13: 221.5+133.5

Ttl Weight: 4,460.5

Ttl Reps: 17

Avg Weight: 262.4

1 × 5 60 62% 24.8%
2 +25 × 5 60 69% 27.6%
3 +45 × 3 60 75% 17.9%
4 +90 × 1 60 88% 7.0%
5 +115 × 1 60 95% 7.5%
6 +115 × 1 90 95% 7.5%
7 +115 × 1 60 95% 7.5%

2 Reverse Arm Curls (Barbell)

1RM (1)

12/12/13: 95.6

Ttl Weight: 1,910

Ttl Reps: 30

Avg Weight: 63.7

1 55 × 12 60 58% 34.6%
2 65 × 10 60 68% 34.0%
3 75 × 8 60 78% 31.4%

3 Leg Press (45¬∞)

1RM: 710

12/2/13: 874.3

Ttl Weight: 10,660

Ttl Reps: 35

Avg Weight: 304.6

1 90 × 10 90 10% 8.4%
2 180 × 5 120 21% 8.4%
3 270 × 5 120 31% 12.7%
4 360 × 5 120 41% 16.9%
5 450 × 3 120 51% 12.7%
6 540 × 3 120 62% 15.2%
7 610 × 1 180 70% 5.7%
8 710 × 1 180 81% 6.7%
9 710 × 1 180 81% 6.7%
10 710 × 1 180 81% 6.7%

12/18/13 – All exercises (lb)

Total weight 17030 lb
Front Thighs 10660 lb
Glutes 10660 lb
Pecs 4461 lb
Forearms 1910 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Biceps, Hip Adductors (Inner Thigh), Calves, Trapezius (Traps), Hamstrings (Rear 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.


CSD StrongDad Program: Holiday Season Mad Crush Journal – Dec 2, 2013 – “Pop On More Weight, I Wanna BEat Em!”

Food does the body good!

The holiday calories (actually more the quality than the quantity) continued to be atrocious through Sunday. Looking at my schedule for the next week, I knew I’d have to hit the gym for a rare Monday appearance. Personally, I think anyone who is serious about training should look a week or more out in advance to determine when they can train. Many fail right off the rip taking the one-day-at-a-time approach. Then as soon as something gets thrown into the schedule, “Oh, I couldn’t workout today because I was too busy…”. Then one day missed becomes, “I’m going to start getting back into it next Monday.” Then it’s, “next month”, then it’s “Jan. 1st!”

But I digress…

I wasn’t able to secure the power rack during primetime, so that meant I had to settle for the 45-degree leg press instead of Zercher Squats. While I’m not a fan of the LP, it’s the best I can do at the commercial gym if I need to go for maximum poundage. Today is actually my last week through this particular routine, so I really wanted to test my strength this week. My goal is to set new PR’s each day. Did it happen? Read on…the PR’s are in bold:

12/2/2013 Set Reps Weight
Leg Press 1 5 90
2 5 180
3 5 270
4 5 360
5 5 450
6 3 540
7 3 630
8 3 720
9 2 800
  10 2 800
  11 2 850
Military Press 1 5 85
2 5 135
3 1 155
4 1 165
5 1 170

I held back a bit on the LP as I was being cautious with my lower back, but overall, everything felt great! As you can see, I still got 2 reps even after the 50lb. jump on the last set. It was definitely a day when a partner to challenge me a bit more would have been useful, but perhaps stopping one-rep-short has allowed me to remain injury free over the last 10 weeks. But no matter how many plates you stack on the LP, it’s still the LP. You get no respect from serious lifters unless you are squatting/pulling a weight that’s bending the bar.

The Black Prince still getting it in!  Source: robbyrobinson.net
The Black Prince still getting it in!
Source: robbyrobinson.net
No matter what, squatting with a bent bar is far more impressive than a stacked leg press machine…and I know…not everyone can squat.

Last up was the military press. The power rack got clear for a brief moment so I ran to it like a bro in leopard spandex at the Arnold Classic when he finds out they’re passing out free supplements. Not that I’ve done that mind you…well, at least not in spandex leopard print pants.

I thought 165 lbs. was my target weight for the day, so I gave it a go. As soon as I tried to press, the weight just felt heavy and I barely got it up. I even then tried a push-press rep and could only get it half way. I was quite disappointed, made a note of it, and consoled myself by pointing out that my weight usually stalls pretty early on this exercise so I’m just glad I made so many weeks of progression with it, plus my elbows are still a tad sore, etc.. I took the 10’s off each side, rested, unracked and BAM, the weight felt really light. Then I realized that I had miscalculated the weight on the previous set. I was actually trying 175 lbs.!  So when I realized I just easily killed 155, I went back to 165 (my previous 1RM) and crushed that, then I found some 2.5 lb plates that people feel are useless, slapped those on the end and crushed 170lbs.! A few short months ago, I was struggling to hit 145lbs. for 1RM, and now I’ve added 25lbs. to this all important lift.

If I had been in my homegym, I would’ve had to blast this all-time classic from Pumping Iron:

I can watch this scene with Lou Ferrigno (The Incredible Hulk for you late Gen-Y youngsters) over and over again and get hyped every time!

I came home and then tried to overhead press Big Reg. I think he’s in the 150’s, but pressing a human from the floor in the living room is a lot different from a bar in the rack. Besides, I didn’t think about how I was going to put him down. I did get him up into pressing position, but I must work more on the technique and him being absolutely still instead of laughing hysterically which didn’t make things any easier.

Next up, pressing My Lex. However, the outcome was the same with her as well, but there’s no doubt that I could get her up as well.

So maybe that’ll be a test for:

a.) Me: I should always be able to military press more than my children weigh (I don’t think my progression can keep up with Big Reg’s scale progression, but we’ll see)

b.) Future Son-In-Law: If you can’t press my daughter’s bodyweight, NO, you can’t marry her! A guy who isn’t strong enough to do that could never keep her away from the zombies when I’m dead and gone…