Wednesday, September 23, 2009
Volume and load thoughts
I started the Starr/Pendlay Advanced 5 x 5 on Monday. While I wasn't sore, I was noticably tighter. I was perplexed as my starting weights are far lighter than what I finished my last 5 x 5 . I was thinking through this and came to the conclusion that while the weight is, for the moment, lighter, the volume is higher leading to an increased tonnage.
Let me use my squats as an example. My last Heavy Lift on the pervious 5 x 5 was 5 sets of 5 reps ramping up to 200lbs for a total tonage of 3750lbs. This was after 6 weeks of lifting on this routine. My first set of this current 5 x 5 was 5 sets of 5 reps at 150lbs for a total tonage of 3750lbs. While I am lifting 50lbs less weight per set, the increased volume raised the tonnage. This increase in tonnage taxes the body harder, causing me and my muscles to feel the work. The tonnage lowers in four weeks as I will shift back to heavier weights but less volume. That is the beauty of this periodization. If I continue on this routine, I would then shift back to an increased volume/ tonnage after week 9. The concept is interesting. You should examine your routine and consider increases (periods) of increased volume to shock you rmuscles a bit.
Monday, September 21, 2009
Training Log 9/21/09
Monday, September 14, 2009
Routines for strength and mass
There has been an on going discussion on numerous sites about bulking or building muscle and fat. The traditional view is that you eat like crazy, work like crazy and then when you have bulked sufficiently you begin a cut to lose the fat accumulated during the bulk. There are some that advocate a "slow bulk" where you eat clean, work hard and seek to gain mass without gaining excess body fat. While I am by no means an authority, that is the direction I am heading. My current plan is to follow a carb cycling model that will allow me to loose body fat and gain muscle mass while getting stronger. I have been using some sort of a 5x5 training model for months (yes even BGB is based around a 5x5 model). For the next few weeks I am going to use a DC style rest-pause method of training. This is higher reps to failure, rest/pause and then knock out a few more reps, rest a few more breaths and then knock out a few more. Increases of weight or reps occurs each workout. Each exercise has a goal for reps, when that goal is reached, the weight is increased. You are trying to break either your rep or weight goal every workout.
Today was my first session. The focus was on the upper body. While my weights are lower than the big guys, I am learning the process. It was a fun session, that wore my arms out. I am looking forward to learning more and giving this a full try. What has worked for you as you have tried to build lean muscle mass?
Wednesday, August 26, 2009
My progress
I am currently in week 4 of Bill Starr's 5 x 5. I am both pleased and discouraged. I have progressed in each lift, though struggled with my bench this week. I am still having a nagging shoulder issue so I have had to make some adjustments. I find most of the pain when doing military style presses so I am subbing those with Standing Dumbbell Arnold Presses.
How to do a Pendlay Row
I have been doing Pendlay Rows instead of the traditional Bent Over Row. I like the feel of this style and it is definately a more difficult move.
Thursday, August 06, 2009
Bill Starr 5 x 5
I have loved my time working through Baby Got Back. I enjoyed the gains, physically and experimenting with routine design a bit. I will go back to the routine in the future. One issue that began to glare at me was my lack of overall strength. While I was seeing body composition changes, I was not seeing the strength gains I would like to see. I was also finding my form was breaing down or horrible on the main lifts. As I have been dealing with some shoulder pain since I started the routine, I thought it might be good to take some time to work on form and strength. I decided to work through 12 weeks of Bill Starr's 5x5
Here are my first two days.
8/3/09
Heavy Day Squats1 x 5 x 70
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 150
Bench Press - Form actually felt pretty good. I am really trying to get these down right
1 x 5 x 55
1 x 5 x 70
1 x 5 x 85
1 x 5 x 95
1 x 5 x 115
Pendley Row- While I couldn't lift as much weight as a normal row, I felt a lot better about the form with these. I did over estimate my weights a bit, so had to back off.
1 x 5 x 85
1 x 5 x 105
1 x 5 x 125
2 x 5 x 135
Squats
1 x 5 x 75
1 x 5 x 90
2 x 5 x 110
Military Press
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
1 x 5 x 90
Deadlift
1 x 5 x 90
1 x 5 x 110
1 x 5 x 130
1 x 5 x 150
Standing Cable Crunch
3 x 10 x 40
Swiss Ball Russian Twist
3 x 10
Thursday, April 09, 2009
Fatloss and Muscle Building routines
When I started out a little over a year ago, I started by reading and learning. Here are some sights to begin your research. I have not used, nor have I read, every single site referenced here. These are only suggestions, not endorsements. Those sites or books I do endorse will be noted.
At Large I have tried many different supplements and protein products. This is the company I endorse and encourage people to use.
Training Protocols - a list of various weightlifting training protocols/routines.
The New Rules of Lifting I endorse and encourage the purchase of the book.
TNT
I endorse and encourage the purchase of the book. Men's Health TNT Diet: The Explosive New Plan to Blast Fat, Build Muscle, and Get Healthy in 12 Weeks (Mens Health)
Muscle Hack Two things I find interesting. Mark is Irish, after multiple trips to Northern Ireland, I have an affinity for the Irish People, and he is a low carber. Mark has some very interesting material.
Dr. John Berardi Great articles on nutrition, nutrition timing and exercise
MH Power Training I encourage the purchase of this book.
The Brink Zone I have not read his books yet. Very good articles on nutrition and fat loss
Tabata Theory I am captivated by this theory of cardio/ High Intensity training
Starting Strength Wiki I encourage the purchase of the book.
Wednesday, April 08, 2009
Welcome to Lifting Him up
This is my personal blog to focus upon my journey toward getting fit and walking with Christ. I will share thoughts and insights I learn along the way as well as quotes, snippets and articles by others in the health and fitness world.I began this journey in November of 2007. My cholesterol was high and my doctor told me I needed to lose some weight or begin taking meds. I hate meds, so I sought to make changes. An elder in my church had just discovered the Men's Health TNT Workout he suggested that I look into the program. I read the website and then purchased the book. I began with 10 lb dumbbells and body weight exercises. For my Birthday, Dec. 21, 2007, my family purchased me a bench and 100lbs of adjustable dumbbells. I began to workout three times a week earnestly. I had a goal in mind, to get my cholesterol down. After 12 weeks, I returned for blood work. I was successful in bringing down the cholesterol but now hooked on weight training.
In November of 2008, I purchased a Power Rack and Barbell off of Craigslist. I figured the $50 deal I had arranged was better than $50 a month or more for a gym membership. For another $30 I was able to increase my total weights to 310 lbs of plates. A hernia, not from lifting, set me back two months. With a new home gym, I began 2009 with a goal of getting stronger and more defined. I completed 6 weeks of a modified Starting Strength routine and then 5 weeks of New Rules of Lfting Strength 1. My first squat was with an empty bar (45lbs). I recently set a personal best at 205 lbs. The gains have been remarkable.
My desire is to be able to share my workout logs and journey, pointing out the mistakes I make and the lessons I learn. I also hope to point any readers toward the only true hope any of us can have, Jesus Christ. If you are offended by overt Christian view points, this will not be the blog for you. I pray, however that you will join me in this journey.