Dave is lazy and fat...
Last week was a series of very fast workouts as kids started outdoor practices for spring sports seasons, and there is still vast amounts of water to be picked up on the MIT campus from monsoon season...
Not sure what days I did what so I numbered the workouts...
1.
Flat Bench Press
warm-up: 3X5X135, 5X225
working: 5X275
5X295
5X315
assistance: 3X10X245
2.
Barbell bent rows (overhand grip)
warm-up: 5X135; 5X185; 5X225; 5X245
working: 3X5X285 (last set form was very loose).
Assistance: superset front chinups/seated cable rows
front chins 2X5X bodyweight
cable rows 2X5X255
3.
Squats
warm-up: 5X135; 5X225; 5X275: 5X315
working: 5X375
2X3X375
(not good. 10 pound increase in weight was to much, first set was almost to failure. Felt I had an additional rep or so in the other sets which probably means I was a little high..)
4.
Incline barbell press
(did this in place of military press as I have been having tremendous amounts of shoulder pain lately)
warm-up: 3X5X135
working: 3X5X235
Sorry about the lenght.
Showing posts with label dave. Show all posts
Showing posts with label dave. Show all posts
Monday, April 5, 2010
Monday, March 15, 2010
Dave; No Plan; 14 March 2010
Early Sunday morning lifting at Z. I was the only person on the side of the gym where the racks are. First time squatting there so I ignored Wendler and just tried to get a feel for the place. This is a cardinal sin, as mentioned by Danny who "constantly gives good advice in a very humble and helpful manner..." He was exactly right for this day, and it only reinforces that you have to have some idea of what you are doing when you go in. I am totally clueless to this type of lifting, and am enjoying learning something every day.
Barbell Squat
Warm-up
5Xbar; 5X135; 5X185; 5X225; 5X275; 5X315
Working
5X345
5X365
5X365
Bar high on back across traps. Stance slightly wider than shoulder width with toes pointed out. Frank mentioned below that he felt this movement in his hams and glutes. I felt this in my front quads. I'm going have to come in and watch how these are properly done.
"Good" Hack Squat Machine (listened for "boom" at bottom)
(plates=plates per side)
5X1 plate
5X2
5X2 + 25
5X3
5X3 +25
Lying leg curl
2 plates X5X3
Barbell Squat
Warm-up
5Xbar; 5X135; 5X185; 5X225; 5X275; 5X315
Working
5X345
5X365
5X365
Bar high on back across traps. Stance slightly wider than shoulder width with toes pointed out. Frank mentioned below that he felt this movement in his hams and glutes. I felt this in my front quads. I'm going have to come in and watch how these are properly done.
"Good" Hack Squat Machine (listened for "boom" at bottom)
(plates=plates per side)
5X1 plate
5X2
5X2 + 25
5X3
5X3 +25
Lying leg curl
2 plates X5X3
Friday, March 12, 2010
Dave; Wendler 5/3/1; 11-12 March 2010
I don't know if its working all night, and watching my kids all day, but I felt completely drained for both of these sessions. Reps on last set of both bench and military was not where I wanted it to be. Maybe Shanker can share some of his progress with me...
11 March 3 Rep Day
Flat Barbell Bench Press
Warm-up
135X5X3
Working
3X240
3X280
6X315
Assistance
235X10X3
One armed dumbell rows
110X8X3
12 March 3 Rep Day
Standing Front Barbell Military Press
Warm-up
BarX5X3
95X5X3
Working
3X140
3X160
4X180
Assistance
Dips
bodyweightX20X5
11 March 3 Rep Day
Flat Barbell Bench Press
Warm-up
135X5X3
Working
3X240
3X280
6X315
Assistance
235X10X3
One armed dumbell rows
110X8X3
12 March 3 Rep Day
Standing Front Barbell Military Press
Warm-up
BarX5X3
95X5X3
Working
3X140
3X160
4X180
Assistance
Dips
bodyweightX20X5
Tuesday, March 9, 2010
Dave Monday 8 March 2010 First Time Z/Deadlifting
Impressions of Z Center: Wendler 5/3/1 5 day (sort of...)
Very strange to be in a gym and being able to not only look out windows, but look down. Alot of weight dropping here, some on me.... Disagree with Shanker on the volume of announcements, but years of operating a bobcat, and small power tools for Grounds work has made me deaf. Felt very old.
Attempted to deadlift for first time. Thank you to Shanker who took time out of his workout to watch my form, and offer instruction. I was shocked at how hard Shanker trains, I felt very slothlike in comparison, of course I'm slothlike anyways...
Deadlift
150(?)X5
224X5
314X5
364X5
3X404X4X4X4
First rep of first set at 150 felt like I did everything right. My form as weight got heavier got sloppy. Apparently I have to concentrate on not moving my hips and stop rounding my back (both upper and lower.) Nice to try these for the first time though...
Barbell Rows
3X225X10X10X10
1X255X5
3X275X5X5X5
Oh, and Shanker. It was my fault the weight landed on me. Probably would have been a good idea to tell you I was spotting you...
Very strange to be in a gym and being able to not only look out windows, but look down. Alot of weight dropping here, some on me.... Disagree with Shanker on the volume of announcements, but years of operating a bobcat, and small power tools for Grounds work has made me deaf. Felt very old.
Attempted to deadlift for first time. Thank you to Shanker who took time out of his workout to watch my form, and offer instruction. I was shocked at how hard Shanker trains, I felt very slothlike in comparison, of course I'm slothlike anyways...
Deadlift
150(?)X5
224X5
314X5
364X5
3X404X4X4X4
First rep of first set at 150 felt like I did everything right. My form as weight got heavier got sloppy. Apparently I have to concentrate on not moving my hips and stop rounding my back (both upper and lower.) Nice to try these for the first time though...
Barbell Rows
3X225X10X10X10
1X255X5
3X275X5X5X5
Oh, and Shanker. It was my fault the weight landed on me. Probably would have been a good idea to tell you I was spotting you...
Sunday, March 7, 2010
Dave 6/7 March 2010
5/3/1 Military's 5 Day 6 March
Standing Front Military Press
Warmup (30 seconds between sets)
3X95X5X5X5
Working (2-3 minutes between sets)
1X135X5
1X150X5
1X170X8
Assistance
Barbell Shoulder Shrugs (2 minutes between sets)
3X225X20X20X20
One Armed Dumbell Rows
I have heard Shanker rave about these and thought I would try them. Really felt them. I remember reading here that in a far, far, place called Dannyville there were 90+ reps done with one arm, and 70+ with the other with a 100 pound dumbell. That is simply amazing, freakishly strong... I am hoping to round the bend and eventually end up in Shankerland with these, but that may prove to be difficult...
3X100X10X10X10 (3 minutes between sets, I could have used 10 and still would have been sucking wind...)
7 March
5/3/1 Squats 5 Day
Last day of non Z center lifting so I figured I would go out with a bang. First time for these in years. Got a good tip here about looking straight ahead/ down. I had always looked up. Down seemed to work better. I have no idea about form (distance apart with legs, directions of toes), or how good my depth was.
Warm Up (30 seconds between sets)
3X135X5X5X5
1X185X5
1X225X5
Working (3-4 minutes between sets)
1X250X5
1X290X5
1X330X10
Assistance
Goodmornings
I have never done these either. I did 225 because I was to lazy to strip the bar down any father after intially squatting. The phrase "half rep McGee" kept running through my mind. Really felt them though...
3X225X10X10X10
Standing Front Military Press
Warmup (30 seconds between sets)
3X95X5X5X5
Working (2-3 minutes between sets)
1X135X5
1X150X5
1X170X8
Assistance
Barbell Shoulder Shrugs (2 minutes between sets)
3X225X20X20X20
One Armed Dumbell Rows
I have heard Shanker rave about these and thought I would try them. Really felt them. I remember reading here that in a far, far, place called Dannyville there were 90+ reps done with one arm, and 70+ with the other with a 100 pound dumbell. That is simply amazing, freakishly strong... I am hoping to round the bend and eventually end up in Shankerland with these, but that may prove to be difficult...
3X100X10X10X10 (3 minutes between sets, I could have used 10 and still would have been sucking wind...)
7 March
5/3/1 Squats 5 Day
Last day of non Z center lifting so I figured I would go out with a bang. First time for these in years. Got a good tip here about looking straight ahead/ down. I had always looked up. Down seemed to work better. I have no idea about form (distance apart with legs, directions of toes), or how good my depth was.
Warm Up (30 seconds between sets)
3X135X5X5X5
1X185X5
1X225X5
Working (3-4 minutes between sets)
1X250X5
1X290X5
1X330X10
Assistance
Goodmornings
I have never done these either. I did 225 because I was to lazy to strip the bar down any father after intially squatting. The phrase "half rep McGee" kept running through my mind. Really felt them though...
3X225X10X10X10
Thursday, March 4, 2010
Dave; 5/3/1; 4 March 2010
5 Rep Day for back. Cannot deadlift where I am training (I have never deadlifted) so I substituted barbell rows. Hope to deadlift for the first time next week...
Bentover Barbell Rows (I would say form was pretty loose).
Warm-up
3X135X5X5X5 (30 seconds between sets)
Working
1X205X5 (3-4 minutes between sets)
1X235X5
1X265X9
Assistance
3X225X10X10X10 (3-4 minutes between sets)
Bentover Barbell Rows (I would say form was pretty loose).
Warm-up
3X135X5X5X5 (30 seconds between sets)
Working
1X205X5 (3-4 minutes between sets)
1X235X5
1X265X9
Assistance
3X225X10X10X10 (3-4 minutes between sets)
Wednesday, March 3, 2010
Dave; Introduction
Hello. Frank asked me to introduce myself with my initial post, so here goes... I have had the pleasure of working at MIT since 1995, and the privilege of having direct contact while working with students through the Housing Department since 2005 when I came over from the Grounds Department just prior to the birth of my third child. I feel very fortunate that I get to interact with such a motivated, and talented student body. Every morning when I leave for home from work I am always impressed by something that someone did. It is contagious. I actually completed my undergraduate degree at the persistent urging of two students.
It is in this capacity that I had the good fortune to meet Shanker. He was kind enough to speak to me about his twin passions, lifting, and the Dallas Cowboys... I had lifted steadily for about 15 years. Looking back now, I would say that I was the classic definition of overtrained. Leg day would consist of squats, presses, hacks, extensions, lying leg curls, standing leg curls, and then another small bodypart. I should note my friend John, who's routine this was, has had great success with it, and is probably the strongest individual that I have ever trained with. For me it was just draining. Finally one day I looked at the guy I was training with that day and said "No one is paying me to be here, and walked out." I trained sporadically after, and then stopped completely after getting hurt working on Killian Court in 2001. Talking with Shanker rekindled my interest. I couldn't believe how much things had changed. Bands, chains, board presses, speed reps etc. He turned me on to this blog, and one thing that Danny had written stood out. To paraphrase it was basically, if you don't have a plan you're just wasting your time. That succincly summed up my previous years of training.
The one time I had lifted with a plan was with my friend Van out in Amherst. He had mocked my leg training, and I trained with him for a semester. All we did were squats, descending sets on leg extensions, and probably some leg curls - although my memory fails me. My squat went up about 100 pounds in 4 months, but all I kept thinking is that we weren't doing enough. Talk about not seeing the forrest for the trees....
That brings me to the present. While reading this blog I saw posts mentioning (not in a positive fashion, if I remember correctly, the IPA). I was curious and I googled it. When I looked at the world records two names jumped out at me. Mark Van Alstyne (the Van I did legs with) and Victor Boisierre, who I trained with, and was one of my closest friends out in Amherst, after Mark graduated. I thought about what Danny said about having a plan, and how much these guys had progressed while I had been wasting time. I looked up Victor, and watched videos he had posted. They showed him doing exactly the things that Shanker had told me about, and that I had read about on this blog. I thought about how much Victor's lifting had evolved. He had always been instinctive, and I remember shaking my head at some of the stuff he had done.
I found myself wanting to start lifting again, actually excited about it, and about learning how to do it a different way.
Shanker was kind enough to provide me some information on 5/3/1 and this is my second time through so here goes...
Flat barbell bench press
Warm-up
3X135X5X5X5 (30 second intervals)
1X225X5
Working
1X245X5 (3-4 minute intervals)
1X280X5
1X315X7
Assistance (3-4 minute intervals)
3X225X10X10X10
It is in this capacity that I had the good fortune to meet Shanker. He was kind enough to speak to me about his twin passions, lifting, and the Dallas Cowboys... I had lifted steadily for about 15 years. Looking back now, I would say that I was the classic definition of overtrained. Leg day would consist of squats, presses, hacks, extensions, lying leg curls, standing leg curls, and then another small bodypart. I should note my friend John, who's routine this was, has had great success with it, and is probably the strongest individual that I have ever trained with. For me it was just draining. Finally one day I looked at the guy I was training with that day and said "No one is paying me to be here, and walked out." I trained sporadically after, and then stopped completely after getting hurt working on Killian Court in 2001. Talking with Shanker rekindled my interest. I couldn't believe how much things had changed. Bands, chains, board presses, speed reps etc. He turned me on to this blog, and one thing that Danny had written stood out. To paraphrase it was basically, if you don't have a plan you're just wasting your time. That succincly summed up my previous years of training.
The one time I had lifted with a plan was with my friend Van out in Amherst. He had mocked my leg training, and I trained with him for a semester. All we did were squats, descending sets on leg extensions, and probably some leg curls - although my memory fails me. My squat went up about 100 pounds in 4 months, but all I kept thinking is that we weren't doing enough. Talk about not seeing the forrest for the trees....
That brings me to the present. While reading this blog I saw posts mentioning (not in a positive fashion, if I remember correctly, the IPA). I was curious and I googled it. When I looked at the world records two names jumped out at me. Mark Van Alstyne (the Van I did legs with) and Victor Boisierre, who I trained with, and was one of my closest friends out in Amherst, after Mark graduated. I thought about what Danny said about having a plan, and how much these guys had progressed while I had been wasting time. I looked up Victor, and watched videos he had posted. They showed him doing exactly the things that Shanker had told me about, and that I had read about on this blog. I thought about how much Victor's lifting had evolved. He had always been instinctive, and I remember shaking my head at some of the stuff he had done.
I found myself wanting to start lifting again, actually excited about it, and about learning how to do it a different way.
Shanker was kind enough to provide me some information on 5/3/1 and this is my second time through so here goes...
Flat barbell bench press
Warm-up
3X135X5X5X5 (30 second intervals)
1X225X5
Working
1X245X5 (3-4 minute intervals)
1X280X5
1X315X7
Assistance (3-4 minute intervals)
3X225X10X10X10
Tuesday, March 2, 2010
Shanker 03/01: DL and Meet Dave
DL
405x5 x 5
weighed this morning at 172, lowest since last september...then proceeded to have the easiest DL session I've had in months. Go figure.
Box Squat
225x5x5
Deficit DL
225x10x3 I don't like going heavy on DDL's, so I think I shall do low weight for reps. Its assistance anyway
Kneeling Ab roller BWx16x2
Hanging W.W. BWx12
He's going to hate me for this...but...
Everyone Meet Dave Pavone. I've mentioned him before and somehow, despite having 3 kids and working nights, he has found some time to lift at the Zcenter. He's big, he's strong (think NFL combine bench press numbers) and he's incredibly cool and now he wants to do some proper powerlifting. I hope all of you get a chance to meet him when he's around because he's eager to learn from all of you. I know he'd also like to post here, so Nate/Frank, could you invite dmpavone@hotmail.com to the blog.
So everyone welcome Dave, former regular reader now contributor.
405x5 x 5
weighed this morning at 172, lowest since last september...then proceeded to have the easiest DL session I've had in months. Go figure.
Box Squat
225x5x5
Deficit DL
225x10x3 I don't like going heavy on DDL's, so I think I shall do low weight for reps. Its assistance anyway
Kneeling Ab roller BWx16x2
Hanging W.W. BWx12
He's going to hate me for this...but...
Everyone Meet Dave Pavone. I've mentioned him before and somehow, despite having 3 kids and working nights, he has found some time to lift at the Zcenter. He's big, he's strong (think NFL combine bench press numbers) and he's incredibly cool and now he wants to do some proper powerlifting. I hope all of you get a chance to meet him when he's around because he's eager to learn from all of you. I know he'd also like to post here, so Nate/Frank, could you invite dmpavone@hotmail.com to the blog.
So everyone welcome Dave, former regular reader now contributor.
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