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Blut Wumps Another 25
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blut wump
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My wife told me this morning that when I suck it in I look beefy but slim. I told her she must be wearing the wrong glasses.
On another note, I ordered a couple of Bompa's books: "Serious Strength Training" and "Periodization, Theory and Methodology of Training" which arrived yesterday.
The former, "Serious Strength Training", I think I wasted money on. It seems to be all about bodybuilding and foo-foo exercises. I might read it before I die but I wouldn't put money on it. Can anyone recommend any parts of this book they found worth the effort of rolling their eyes from side to side for?
"Periodization" seems very dry and covers training principles behind lots of sports. It's probably a good read for gaining some understanding behind aerobic capacity and GPP and working different rep ranges. I'm not sure I'll gain any practical information from it but it seems worth the read.
On another note, I ordered a couple of Bompa's books: "Serious Strength Training" and "Periodization, Theory and Methodology of Training" which arrived yesterday.
The former, "Serious Strength Training", I think I wasted money on. It seems to be all about bodybuilding and foo-foo exercises. I might read it before I die but I wouldn't put money on it. Can anyone recommend any parts of this book they found worth the effort of rolling their eyes from side to side for?
"Periodization" seems very dry and covers training principles behind lots of sports. It's probably a good read for gaining some understanding behind aerobic capacity and GPP and working different rep ranges. I'm not sure I'll gain any practical information from it but it seems worth the read.
Jim Ouini
New member
blut wump said:
I think Vicky Pratt is the female model in SST, so that'd be worth a glance. Otherwise yeah it's lot of iso and machine exercises IIRC.
blut wump
New member
Week 13 - No Mans' Land
It felt great to get back to the gym. I started to think yesterday that I was feeling deloaded, today I was just feeling restless. Since I'd gone almost a full week and I wasn't sure how my right hamstring was going to react, I decided to make today a reconditioning workout rather than try to push for anything.
I could feel the tightness in my hamstring during warmups so kept then slow and held the position at the bottom. When I did the set at 90, my right inner thigh/groin started complaining too and there was a slight twinge in my left knee. I'm a wreck. No problems at 120 but I just had to be careful feeling everything as I did the reps.
Bench was fine. I started to stretch out my hamstring a little but OK. I did a single back-off at 100 for the close-grip and it felt a lot harder than the same weight had been last Tuesday.
Every rep on deads was upsetting my hamstring. I reckoned that nothing was likely to get damaged but I really only had to be especially careful near the bottom of the movement, both up and down. The 120 felt a lot lighter than expected.
I was going to do abs but spent about 15 minutes stretching thighs, back and hamstrings. It's feeling a lot better and I think I'll make a huge effort to keep on top of doing some work and stretching on my off-days.
I've not given up on this training cycle by any means.
Weights in Kilos
Squat
20x10, 30x10, 60x5, 90x5, 120x5 for 3 sets, 60x8
Bench
20x10N, 40x10S, 60x5W, 90x5W, 110x5 W for 3 sets, 100x5N
Deadlift
20x10, 60x8, 100x5, 120x5 for 3 sets
It felt great to get back to the gym. I started to think yesterday that I was feeling deloaded, today I was just feeling restless. Since I'd gone almost a full week and I wasn't sure how my right hamstring was going to react, I decided to make today a reconditioning workout rather than try to push for anything.
I could feel the tightness in my hamstring during warmups so kept then slow and held the position at the bottom. When I did the set at 90, my right inner thigh/groin started complaining too and there was a slight twinge in my left knee. I'm a wreck. No problems at 120 but I just had to be careful feeling everything as I did the reps.
Bench was fine. I started to stretch out my hamstring a little but OK. I did a single back-off at 100 for the close-grip and it felt a lot harder than the same weight had been last Tuesday.
Every rep on deads was upsetting my hamstring. I reckoned that nothing was likely to get damaged but I really only had to be especially careful near the bottom of the movement, both up and down. The 120 felt a lot lighter than expected.
I was going to do abs but spent about 15 minutes stretching thighs, back and hamstrings. It's feeling a lot better and I think I'll make a huge effort to keep on top of doing some work and stretching on my off-days.
I've not given up on this training cycle by any means.
Weights in Kilos
Squat
20x10, 30x10, 60x5, 90x5, 120x5 for 3 sets, 60x8
Bench
20x10N, 40x10S, 60x5W, 90x5W, 110x5 W for 3 sets, 100x5N
Deadlift
20x10, 60x8, 100x5, 120x5 for 3 sets
blut wump
New member
Week 13 Day 2 - No Mans' Land
I really like the simplicity of a Squat, Bench, Deadlift workout. I had doms from the last workout and it's quite shocking how quickly one loses conditioning. For today's workout I just bumped the weights a little from Monday and for Friday I'll bump more and switch to triples. The real question is whether to regress a week for next week or whether just to pick up where I left off.
Squats were easier than Monday. I'm not as used to five reps as I was and these almost felt like high-intensity cardio.
Bench fine, no real comment. The close-grip back-off set felt easier than Monday but still harder than I recall it's being last week. While resting between sets, I flicked back through the weeks and this weight was a 5-set PR in week3. I could have done another two sets easily which was an uplifting thought. Same for squats for that matter.
Deads went well. A small amount of tightness in the hamstring but nothing that I'd call discomfort and it didn't feel as though it was interfering with the lift. This is very encouraging.
My bodyweight is continuing to fall. I was down to 123.2 yesterday and 123.0 (270.6) today. I'm not really sure why the continuing weight loss but I was paranoid that strength might have been down. Libido is still down but I'm feeling quite well in myself. With any luck, I might get away with no crash and minimal loss.
Weights in Kilos, Monday in Orange
Squat
20x10, 30x10, 60x5, 90x5, 120x5 for 3 sets, 60x8
20x10, 30x10, 60x5, 90x3, 110x3, 130x5 for 3 sets, 60x8
Bench
20x10N, 40x10S, 60x5W, 90x5W, 110x5 W for 3 sets, 100x5N
20x10N, 40x8S, 60x5W, 90x3W, 110x1W, 115x5 for 3 sets, 100x5N
Deadlift
20x10, 60x8, 100x5, 120x5 for 3 sets
20x10, 60x8, 100x5, 120x3, 140x5 for 3 sets
Decline Sit-Up
BW x 20, 20
I really like the simplicity of a Squat, Bench, Deadlift workout. I had doms from the last workout and it's quite shocking how quickly one loses conditioning. For today's workout I just bumped the weights a little from Monday and for Friday I'll bump more and switch to triples. The real question is whether to regress a week for next week or whether just to pick up where I left off.
Squats were easier than Monday. I'm not as used to five reps as I was and these almost felt like high-intensity cardio.
Bench fine, no real comment. The close-grip back-off set felt easier than Monday but still harder than I recall it's being last week. While resting between sets, I flicked back through the weeks and this weight was a 5-set PR in week3. I could have done another two sets easily which was an uplifting thought. Same for squats for that matter.
Deads went well. A small amount of tightness in the hamstring but nothing that I'd call discomfort and it didn't feel as though it was interfering with the lift. This is very encouraging.
My bodyweight is continuing to fall. I was down to 123.2 yesterday and 123.0 (270.6) today. I'm not really sure why the continuing weight loss but I was paranoid that strength might have been down. Libido is still down but I'm feeling quite well in myself. With any luck, I might get away with no crash and minimal loss.
Weights in Kilos, Monday in Orange
Squat
20x10, 30x10, 60x5, 90x5, 120x5 for 3 sets, 60x8
20x10, 30x10, 60x5, 90x3, 110x3, 130x5 for 3 sets, 60x8
Bench
20x10N, 40x10S, 60x5W, 90x5W, 110x5 W for 3 sets, 100x5N
20x10N, 40x8S, 60x5W, 90x3W, 110x1W, 115x5 for 3 sets, 100x5N
Deadlift
20x10, 60x8, 100x5, 120x5 for 3 sets
20x10, 60x8, 100x5, 120x3, 140x5 for 3 sets
Decline Sit-Up
BW x 20, 20
blut wump
New member
It's a chicken and the egg situation 'twixt lower back and hamstring. I'd been feeling the lower back getting out of shape and then the hamstring became noticably uncomfortable too. Often I can do my own adjustments but sometimes I just can't quite get anything to happen.
After today's weights I did more stretching and put myself into some spinal traction on the reverse hyper. I managed a satisfying separation of a couple of vertebrae so I think the hassle will be over this week. I'll just keep on top of the hamstring stretching and see how it goes.
I was thinking about the Korte, unsurprisingly. I like the volume phase but the intensity phase with it's quick switch from volume to singles is asking for trouble. If I decide to run it again, I'll modify the intensity phase to have more triples work and be more like a 5x5.
After today's weights I did more stretching and put myself into some spinal traction on the reverse hyper. I managed a satisfying separation of a couple of vertebrae so I think the hassle will be over this week. I'll just keep on top of the hamstring stretching and see how it goes.
I was thinking about the Korte, unsurprisingly. I like the volume phase but the intensity phase with it's quick switch from volume to singles is asking for trouble. If I decide to run it again, I'll modify the intensity phase to have more triples work and be more like a 5x5.
blut wump
New member
Well, this program is probably in trouble now. I spent all of yesterday either sleeping or rushing to the toilet. I don't feel much better today and I've hardly eaten for 24 hours. What I do eat goes straight through. Any attempt to exert myself makes my head feel as though its about to pop.
I can't see myself getting near any weights before Monday which will mean another 5-day layoff from the last workout.
On the good side, my hamstring is feeling pretty much OK.
I can't see myself getting near any weights before Monday which will mean another 5-day layoff from the last workout.
On the good side, my hamstring is feeling pretty much OK.
