Category: Weightlifting

Rainy Day Run

I’m really enjoying my paternity leave, getting to stay home and help with Juni is great but I’m also trying to get in some workouts. I took last week off due to lack of sleep, I’m still not fully caught up, but I forced myself to continue with my workout routine this week. alexrun

This morning I went on a 45-minute run. I need to improve my cardio and also get some fat burning in. With my heavy weightlifting, I’ve noticed that I’m gaining strength and size but also putting on some chunk. So I tossed on my headphones, put on a history lecture, and hit the pavement.

Barbarian Book Club: Weightlifting Progress 4June18

As of today, my working weights are as follows: ALG160400

OHP: 125lbs

BP: 165lbs

Squat: 245lbs

Deadlift: 284lbs

Since the beginning of the year I’ve added the following;

OHP: +30lbs

BP: +20lbs

Squat: +70lbs

Deadlift: +100lbs

My Bench Press sucks at 165, dunno what the deal is, it’s my least favorite lift and the one where I feel weak and exhausted after lifting. I also end up with some gnarly elbow pain so I think I need to really focus on form and positioning.

Strength Endurance Building

The Linear Progression Strength program has been going great. I’ve greatly improved my strength in the past three months. I’m warming up with weights that I used to consider heavy a year ago. hikeblur

Of course the downside of focusing on strength alone was bound to catch up to me. I gained a bit of weight, with a nice suit of fat covering everything, and my stamina is starting to suffer. I went on an uphill run through the forest last week and I had to stop a few times during the stair run.

This wouldn’t be a big deal if I was an office worker or student but being in the military I can’t neglect endurance and stamina. For one I have my annual physical fitness test, bi-annual weigh-ins, and the very real possibility that I will be heading back to a USMC or similar duty that will require hiking and stamina.

So what’s the solution? A Strength Endurance three week block based on the Tactical Barbell Base Building principle. I’m taking three week off from barbell training to focus on running and high volume kettlebell/bodyweight exercises.

I’m alternating the following cluster with jogging days.

KB Squat, KB Deadlift, KB OHP, KB Swing, KB Row, Pushups

Week 1: 10 reps each, 30 second rest, repeat x3

Week 2: 20 reps each, 30 second rest, repeat x3

Week 3: 30 reps each, 30 second rest, repeat x3

Every other day runs: 20 mins week 1, 30 week 2, 40 week 3

On run days close off with abdominal circuit.

Hopefully doing a short block like this every 12 or so weeks will keep my stamina up to reasonable levels without hurting my LP too much.

 

First Weight Failure

It finally happened, I reached my first weight failure. Yesterdays gym session started poorly, I Herculeswas in a bad mood most of the morning and it was made worse when I got to the gym and realized that I forgot my headphones. On top of that the gym was filled with douchebags.

I hit the Bench-press, hit a few lower weight warmup sets and went for my working set of 170lb a and only managed 3 reps. So my workout was as follows.

170lb x3

170lb x3

135lb x10x2

This means that next BP session will be a 10% deload. I honestly expected my overhead press to be the first deload but I think I have a few more lifts left in that tank.

After the BP session, I hit the Deadlifts and felt extra motivated so I ended up going up 20lbs from last week. I’m doing big jumps on DL because I started really low for form work and I’m not really in the extra rough effort zone yet.

135lb x 10

225 x 5

235 x5

245x5x2

Tomorrow I’m hitting the OHP and Squat, but I’m looking forward to Friday where I will be back to the BP with the deloaded weight.

 

Barbarian Book Club: Weightlifting Progress 5FEB18

 

Hercules
Ancient World Goals, choking up your three-headed dog son.

I’m about two months into my focused quest to grow the body worthy of a Barbarian King, leading fierce warriors against the globalist Roman legions. My plan is outlined in this post, and now about two months later I figured I would look back on progress.

 

Going through my Journal the earliest weightlifting numbers I could find are from 28th of November:

Bodyweight: 202lbs

Overhead Press: 65lbs 5×5

Bench Press: 130lbs 5×5

Squat: 130lb 5×5

Deadlift: 155lb 5×5

As of today, my lifts are as follows:

Bodyweight: 207lbs

Overhead Press: 110lbs 5×5

Bench Press: 162.5lbs 5×5

Squat: 205lbs 5×5

Deadlift: 210lbs 5×5

The overhead press is starting to trouble me a bit, my last set today took some willpower. I think a 10% de-load might be around the corner. Squats I’m taking slow because of my back injury but the deadlifts are feeling a bit too easy. I might start adding 10lbs per workout for a few sessions.