Author Topic: Il Capo's workouts  (Read 31660 times)

Offline Il Capo

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Re: Il Capo's workouts
« Reply #135 on: July 26, 2010, 05:26:21 PM »
Update from last Sat - July 24th

Workout A

Squat: warmups + 4 @ 80kg and 8@75kg. Stalled (as in dropped the bar on the rails at the sound of heavy clanking) at 80kg and removed some weight, back to 75kg. Still, 80kg (=176lbs) is my new back squat PR.
BP: Warmups + 4/3/3/2 @ 50kg. It got dangerous towards the end. Will go at other time next time to get a spotter.
DL:Warmups 1x5@ 60kg and 1x5 @ 85kg.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #136 on: July 27, 2010, 05:52:23 PM »
(parenthesis): I relocated temporarily (since early July and for 2-3 months) to a South American country.

I love my new gym here. Its equipment is old. The weight plates are rusty. They have less shiny machines than my old gym, but they have:

2 power racks,
a squat rack,
a deadlift / free weight platform thing.
at least 3 benches.
zero pink dumbbells.
free chalk
multiple people doing back squats every day.
people doing clean and presses every day.
people doing and coaching deadlifts every now and then.
people who offer to spot my squats every time I'm there.
people who seem to know what they are talking about and offer advice on form on my lifts.
a pay-as-you-go suscription cost of 25 dollars / month unlimited usage (would have been 20bucks for 2x/week). This includes unlimited questions to their resident coach / trainer. I won't get a personal trainer guiding my every move, but I can ask questions on routines and exercises without being billed by the hour.

I have no excuses, now. I've reached gym Nirvana...
July 27th - Workout B
Squats: warmups + 5/4/4 2 80kg (spotted)

Standing press: 5/2+(2)/2+(2) @ 35kg. Note: number in parenthesis are push pressed reps.

Pendlay row: form had broken down last time @ 55kg, so I went back to 50kg. Did 3x5 @ 50kg with good form.

I hadn't done any sprinting or all out effort in a while, so I did some Tabata intervals on a fixed bike after the strength training.

Objectives: in the next 3 months I'd like to reach:

Squat: 1.5xbody weight.
Bench press: 1xbody weight.
Deadlift: 2xbody weight.

Plan:
- If I keep my weight at or below 70kg (currently at 68kg @ ~ 14% body fat).
a) Bench Press target: 70kg = 155lbs
b) Squat target: 105kg = 231lbs
c) Deadlift target: 140kg = 309lbs   :o

Current personal records on those benchmarks:

a) Bench press: 120lbs = 54 kg x  (5 reps). Gap to desired mark: 16kg = 35lb
b) Squat: 176lbs = 80kg x (5 reps). Gap to desired mark: 25 kg = 55lb
c) Deadlift: 205lbs = 93kg x (5 reps). Gap to desired mark: 47kg = 104lb   :o



Offline Wlfdg

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Re: Il Capo's workouts
« Reply #137 on: July 27, 2010, 07:07:19 PM »
I love my new gym here. Its equipment is old. The weight plates are rusty.

I have no excuses, now. I've reached gym Nirvana...
NICE! ;D

Quote
Objectives: in the next 3 months I'd like to reach:

Squat: 1.5xbody weight.
Bench press: 1xbody weight.
Deadlift: 2xbody weight.

Plan:
- If I keep my weight at or below 70kg (currently at 68kg @ ~ 14% body fat).
a) Bench Press target: 70kg = 155lbs
b) Squat target: 105kg = 231lbs
c) Deadlift target: 140kg = 309lbs   :o
Sounds like you found the gym to make these goals a reality.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #138 on: July 28, 2010, 06:05:22 PM »
Sounds like you found the gym to make these goals a reality.

Yep! no more lamexcuses for me.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #139 on: November 01, 2010, 01:41:45 PM »
I thought I'd chime in on this log, let you know what I've been up to.

I switched continents 3 times in the last few months. Spent time in South America, Europe and, now, Africa. I had a firmer base while in South America for a couple of months.

I've been doing the following, at different times, in terms of exercising (with no clear objective I can't call it training):

The Good:
- Soccer (5 a side, so mostly HIIT). For a couple of months I was playing once a week.
- Taking the stairs at least once a day during the stint in which I was working at a 25th floor office.
- Generally walking at least 2mi/day for a couple of months.
- Figuring out how to train at a hotel fitness facility with no weights (well, they had 20lb DBs). I did, for example, 100 BW squats for time, coupled with 5 x 10 push ups (these took longer). You'd be surprised how little playing soccer helps with squats, judging by the ensuing DOMS.
- Finding out that a hotel I had just checked into had a gym with a power rack and bench! Proceeding so squat, DL, BP, etc.
- Doing some DLs and BPs at another hotel that had just a bench. I had to use more than half their plates to set up my - not particularly impressive - target DL weight.

The Bad:

- There's been stretches of 1 week in which all my physical activity has been some walking while carrying suitcases or climbing up and down short stairs.
- I lost weight in my squat mark, judging by my recent excursion to the rack. A couple of months off squatting and I lost roughly 20lbs of my 15 rep max. I know I should recover ore quickly should I go back to regular training.
- I've lost muscle. I'm not sure exactly how much, but my body fat % (mirror method, no calipers) is roughly the same and I've lost about 5lbs of body weight.
« Last Edit: November 01, 2010, 03:24:34 PM by Il Capo »


Offline Il Capo

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Re: Il Capo's workouts
« Reply #140 on: November 14, 2010, 05:11:44 PM »
Still travelling a lot, staying at different hotels, some with gyms, some without. Only 1 of them, within the past 2 months, with a power rack. Almost all with free weights and a bench, the rest with a few dumbbells and bicycle / treadmill. When at a gymless hotel, been trying to do some BW exercises.

Today, I tried some circuits.

Circuit 3X
Squat: 1x15@ (approx) 40kg. Without a rack I need to decrease weight significantly and increase reps / density.
Bench press: 1x15@ (est) 30kg
DB hammer curl and press: 1x15 @ 8kg/DB.
Rest / drink water: 1min, then repeat.

I did 3 rounds in (est.) 20 minutes. Will try to increase rounds tomorrow.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #141 on: November 15, 2010, 04:15:00 PM »
I recovered fast from the circuits, probably because they are more conditioning work than strength training.

Did:

Deadlifts: ramp up (warm ups) upto 98kg then 1x5
Press: warm ups then 3x5 @ approx. 35kg
Dips (bench): 3x8 @BW.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #142 on: November 17, 2010, 03:18:37 PM »
Back Squats: 1x15 / 1x20/1x15 @40kg. I can only back squat what I can push press (no rack), so I tried to keep eccentric explosive. Still feel like it's not working.

Bench Press: warmups, then 2x5 and 1x4 @ 53kg
Standing Rows: warmups, then 3x5 @ 50kg

Chin ups: have no proper bar, so had to use a part of the Nautilus type contraption at the gym. Managed 5 and succumbed to bad grip / sweaty hands.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #143 on: November 19, 2010, 08:04:27 AM »
Yesterday (focused on conditioning with low loads, high reps and then some Tabata).

Standing press: 2x20@ 18kg
Incline DB Bench press: 2x15 @ 15kg DBs.

Then:
Tabata rowing machine. 8 intervals, 20secs on, 10 secs off.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #144 on: November 22, 2010, 05:34:23 PM »
Nov 21st:

- Deads 1x5@100kg.
- Press 3x5 @ 35kg

Nov 22nd:

- Squats (on a rearranged bench, so didn't go all the way to max weights): 3x5@75kg
- Bench press 3x5@ 55kg

Offline Il Capo

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Re: Il Capo's workouts
« Reply #145 on: November 25, 2010, 01:57:57 PM »
Nov 25th:

Deads 1x5 @105kg = 231.5lbs. This is a personal record. It's the first time I've lifted more than the equivalent of Oly bar + 2 big plates per side. At my current weight (64.5kg / 142lbs), this is 1.63x my bodyweight. For the past couple of sessions, my grip has been giving up a bit. I may want to try alternate grip from now on (until now I've been using normal grip).

Standing press: 3x5@40kg. Managed a couple of reps @ 45kg, but couldn't get to more than 3, so came back down to 40kg.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #146 on: November 28, 2010, 10:58:06 AM »
Squats (on a bench): 3x5 @75kg. Managed to keep all reps explosive, will try 80 kg next time.
Bench press: 5/4/4 @60kg. PR on BP. Getting close to target of 1xBW (only 5kgs away, and can very likely reach that weight for 1 rep).

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #147 on: December 04, 2010, 05:23:50 PM »
Nov 25th:

Deads 1x5 @105kg = 231.5lbs. This is a personal record. It's the first time I've lifted more than the equivalent of Oly bar + 2 big plates per side. At my current weight (64.5kg / 142lbs), this is 1.63x my bodyweight. For the past couple of sessions, my grip has been giving up a bit. I may want to try alternate grip from now on (until now I've been using normal grip).
Congrats! I would stick with the Clean grip. The staggered grip can be hard on the biceps. Staggered grip is for competitive powerlifters.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #148 on: December 05, 2010, 05:05:32 AM »
Congrats! I would stick with the Clean grip. The staggered grip can be hard on the biceps. Staggered grip is for competitive powerlifters.

Thanks! Yeah, I was thinking of that. I still haven't started using chalk, so that should take care of a few more kilos worth of grip.

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #149 on: December 05, 2010, 05:59:45 AM »
Congrats! I would stick with the Clean grip. The staggered grip can be hard on the biceps. Staggered grip is for competitive powerlifters.

Thanks! Yeah, I was thinking of that. I still haven't started using chalk, so that should take care of a few more kilos worth of grip.
For sure!
I find this to be the least messy way to use chalk.
http://www.blackdiamondequipment.com/en-us/shop/climb/chalk/refillable-chalk-shot