Author Topic: Il Capo's workouts  (Read 31867 times)

Offline Il Capo

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Re: Il Capo's workouts
« Reply #150 on: January 12, 2011, 01:54:11 AM »
There's not much structure to my training these days. One week I'll find myself at a crappy hotel Fitness centre with 10kg dumbbells as their heaviest item and will be forced to do mostly Tabata thrusters or 100 rep squat sets.

Next week, I'll find myself at a proper gym with rack(s), Oly bars and more iron than I can lift in a year and do some proper lifting.

I've found that if I try to Deadlift and squat on the same session, my DL is very weak. I've been experimenting with "finisher sets" though and those seem to be working. My concern seems to be that I am lacking volume. I train 2 - 3 times a week, do a few sets of squats, DLs, BPs, OHPs, chins and dips and that's it. Finishers help me add volume without affecting recovery.

A couple of recent workouts:

a) Squats: warmups, then some reps at 80kg (managed sets of 3). Then add 20 reps @ 60kg (finisher). Did some chins 4x2 in between squat sets.
BP: warmups, then 3x5@ 50kg.
OHP: 3x5 @ 35kg.

b) Deadlifts: warmups: 3x60kg, 3x80kg, 2x90kg (std grip) then work set: 1x5 @ 100kg (alt grip). Afterwards, 3x5@60kg (std grip). Then dips: 1x8, 1x5 and 1x4.

I'm not sure whether the finishers work or not, but someone suggested them and they seem to help me work on form (and adding a little extra volume) while not affecting recovery.



Offline Il Capo

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Re: Il Capo's workouts
« Reply #151 on: January 24, 2011, 01:14:04 PM »
While Starting Strength has guided my training for the past few months, it's been a while since I've stalled for good on that program. I am satisfied? Yeah, these are my benchmarks and progress:

Back Squat (initial): 95lbs (=43kg)
Back Squat (current) 187lbs (=85kg)
Back squat gain: 92lbs (=42kg)

Deadlift (initial): 115lbs (=52kg)
Deadlift (current): 225lbs (=100kg)
Deadlift gain: 110lbs (=48kg)

Bench press (initial): don't remember but around 80lbs = 36kg
Bench press (current) 121 lbs (=55kg)
BP gain: 41lbs (=19kg)
Note: I was doing dumbbell bench presses before, so I wasn't as far from my max as on the other lifts.

Overhead press (initial): not sure, probably bar only = 45lbs = 20kg
OHP (current): 94lbs (=42.6kg)
OHP gain: 49lbs (=22.6kg)

Power clean: I haven't learned how to do this. This is one of my new goals.

So yeah, overall pretty satisfied with the program. I have been using it on and off for the last 5 months, as I travelled around and went gym-less for long periods of time. I still managed to gain a few more lbs at the lifts while training intermittently, even if I was not programming training as per the method.

I look a little more muscular, although there hasn't been much change to my overall weight. Probably about 1 or 2% of body fat has been replaced with muscle, along with an extra 5lbs of total bodyweight.

Initial weight (approx.): 62kg (137lbs) @ (est.) 13-14% body fat.
Current weight (approx.) 65kg (143lbs) @ (est.) 12-13% body fat.

Weight is measured. Body fat was measured with calipers initially and mirror estimated later. It seems I have put on a few pounds of muscle, although nothing dramatic.

Assuming water % stays constant:
Initial muscle + water mass (est.): 62kg x 86.5% = 54kg
Final muscle + water mass (est.): 65kg x 87.5% = 57kg

I.e., I've gained a whooping 3kg (6.6lbs!) of muscle + water mass in the process. Apparently the body is too efficient at increasing strength without increasing muscle... ???
« Last Edit: January 24, 2011, 01:21:25 PM by Il Capo »


Offline Il Capo

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Re: Il Capo's workouts
« Reply #152 on: January 24, 2011, 01:28:40 PM »
Having recognized my Starting Strength stall, I've decided to give its sequel: The Texas Method, a try.
A write-up on the method:http://www.t-nation.com/free_online_article/most_recent/the_texas_method or Google the Texas Method Mark Rippetoe and have fun.

Today was day 1 (volume day) for me.
I took a cautious approach, rounding weights down.

Squats: warmups then 5x5 @ 75kg
BP: warmups 5x5 @ 45kg
Deadlift: warmups then 1x5 @ 90kg
Dips: 1x5.
Towel chins: 2x2 (wanted to try this after I read about them in someone's journal).

Some random thoughts on the last few sessions: I find that squats are hard pretty much regardless of weight and deadlifts are the opposite. I.e.: I could have done 5x5 on squats @ 60kg and be equally tired. Or at 80kg. Whereas with deadlifts I can do 1x5 @100kg reasonably easily but fail to do a single @ 105kg. The latter is probably due to grip (still working on that), while the former is probably a result of programming (after or before deads, how long since the last squat session, how long since sprinting, or playing soccer, etc.).

Offline Il Capo

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Re: Il Capo's workouts
« Reply #153 on: January 26, 2011, 12:41:56 PM »
Day 2 - Recovery day

Squats: 2x5 @60kg
OH press: 3x5 @ 38kg
Chins: 1x10, 1x6, 1x4 @ BW
Back extension: 4x10 @ BW (cut one short as the lower back was feeling like it will hurt for a decade).

Offline Wlfdg

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Re: Il Capo's workouts
« Reply #154 on: January 26, 2011, 06:35:52 PM »
Back Squat (initial): 95lbs (=43kg)
Back Squat (current) 187lbs (=85kg)
Back squat gain: 92lbs (=42kg)

Deadlift (initial): 115lbs (=52kg)
Deadlift (current): 225lbs (=100kg)
Deadlift gain: 110lbs (=48kg)

Bench press (initial): don't remember but around 80lbs = 36kg
Bench press (current) 121 lbs (=55kg)
BP gain: 41lbs (=19kg)
Note: I was doing dumbbell bench presses before, so I wasn't as far from my max as on the other lifts.

Overhead press (initial): not sure, probably bar only = 45lbs = 20kg
OHP (current): 94lbs (=42.6kg)
OHP gain: 49lbs (=22.6kg)
Initial weight (approx.): 62kg (137lbs) @ (est.) 13-14% body fat.
Current weight (approx.) 65kg (143lbs) @ (est.) 12-13% body fat.
GOOD WORK!!!!!!!!!!!!!!!!!!

Quote
I.e., I've gained a whooping 3kg (6.6lbs!) of muscle + water mass in the process. Apparently the body is too efficient at increasing strength without increasing muscle... ???
Yes you can gain strength without an increase in hypertrophy. Strength gains also come from neurological efficiency.


Offline Il Capo

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Re: Il Capo's workouts
« Reply #155 on: January 27, 2011, 05:33:08 AM »
Yes you can gain strength without an increase in hypertrophy. Strength gains also come from neurological efficiency.

Yeah, a few related observations:

- a significant part of the gains has come about from simply learning how to do the exercises.
- The mirror test is favorable, i.e., I look stronger now.
- Having said that, I have a new found respect for guys who put up 20-30lbs of muscle in a year. It just requires a lot more consistency and progress than I thought.
- Internet weights vs real life weights are entirely different. I don't doubt our numbers here, but if I were to believe the Internet in general, it would mean that everybody and their dog is squatting 500lbs and deadlifting 600 raw. In real life, though, I am kind of hanging in there with most guys at different gyms, especially if I measure coefficient (weight lifted vs own body weight).

Offline Il Capo

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Re: Il Capo's workouts
« Reply #156 on: January 28, 2011, 01:52:35 PM »
Today was intensity day.

Squat: warmups, then 1x5 @ 87.5 kg (193lbs). New squat PR
BP: warmups, then 1x5 @ 56.4kg (124lbs).
Still haven't mastered cleans, so I did some rows.


Offline Wlfdg

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Re: Il Capo's workouts
« Reply #157 on: January 28, 2011, 02:15:39 PM »
Still haven't mastered cleans, so I did some rows.
What are you doing to learn them?

Offline Il Capo

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Re: Il Capo's workouts
« Reply #158 on: January 28, 2011, 04:26:04 PM »
Still haven't mastered cleans, so I did some rows.
What are you doing to learn them?

Waiting till I run into a competent coach or look for one once I stay put. I'm still on the road these days, living out of hotels. It'll be a couple more months until I'm set somewhere.

I've played around with low weights after looking at vids and reading articles, and I got nowhere.


Offline Wlfdg

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Re: Il Capo's workouts
« Reply #159 on: January 28, 2011, 04:36:36 PM »
The ultimate form tool is a 7' piece of 1" PVC pipe.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #160 on: February 02, 2011, 10:25:32 AM »
Volume day

Squats: warmups then 5x5 @ ~ 75kg - 80kg (non Oly bar, at around 10 -15kg)
Deadlift: warmups then 1x5 @ ~95kg
OHP: warmups then 5x5 @ ~ 35 - 40kg.
Dips: 1x8, 1x6, 1x4

Offline Il Capo

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Re: Il Capo's workouts
« Reply #161 on: February 05, 2011, 01:22:07 PM »
Recovery day

Squats: 2x5 @63kg
BP: 3x5 @ 51.5kg
Chins: 1x10, 1x4, 1x3 @ BW
Back extension: 5x10 @ BW

Offline Il Capo

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Re: Il Capo's workouts
« Reply #162 on: February 07, 2011, 12:57:14 PM »
Intensity day.

Squat: lots of warmups, then 1x1 @ 87.5 kg (previous mark) and 1x4 @ 92.6kg (204.1lbs). New squat PR
BP: warmups, then 1x3 and 1x2 @ 58.9kg (129.85lbs)
Power cleans (or at least my best interpretation of them): 5x3 @ 42.6kg (93.9lbs).

Offline Il Capo

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Re: Il Capo's workouts
« Reply #163 on: February 26, 2011, 01:59:19 PM »
I've only properly trained once a week for the past couple of weeks
When I trained I've done: squats, deads, presses, all with sub-maximal loads.

Will resume the program after a couple of getting back into things sessions.

Offline Il Capo

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Re: Il Capo's workouts
« Reply #164 on: March 01, 2011, 02:50:01 PM »
Found a decent gym in one of my new towns.
Squats, BP, standing press with sub-maximal weights, still easing back.