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Author Topic: Il Capo's workouts  (Read 19853 times)

Offline Il Capo

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Re: Il Capo's workouts
« Reply #90 on: April 07, 2010, 02:41:30 PM »
Quote from: Wlfdg on April 07, 2010, 02:35:19 PM
Based on your goal (IMO) it would serve you better to just back off the HIIT. Take rest days in between your lifting days, do HIIT on Saturday and steady state/recovery cardio on Sunday.

Thanks. I was wondering about that. I'll get rid of the HIIT sessions for now and replace with them with low level activity (i.e. walking more, some light swimming, etc.).
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Offline Wlfdg

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Re: Il Capo's workouts
« Reply #91 on: April 07, 2010, 03:42:25 PM »
Just get STRONG!  ;) As you add muscle your bodyfat % is going to drop anyway.
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #92 on: April 09, 2010, 05:44:43 PM »
This entry is called: never miss a workout.

I missed Weds as I hadn't recovered from the HIIT. I wasn't feeling right yesterday (low appetite) so I worked out today.

I got the book (Starting Strength) yesterday. I realized I had to adjust my form in basically all exercises.

Squat: I'm keeping the bar too high. When I keep it at the height the book recommends, I end up supporting part of the weight with my arms (not good). After a frustrating session of warm-ups trying to improve form, I tried a few work reps. Couldn't do them with proper form (managed like 2 or 3 reps). I kept trying to do them right but got really frustrated by being unable to do so with the same weight.

I re-setted to 135lbs and managed all 3x5, with improved, but not perfect, form. Speed was much higher.

Deadlifts: Stalled on this at the same weight as before. Re-setted and managed the 1x5 at 135lbs at high speed.

Bench press: my shoulder still doesn't feel completely recovered. I re-setted to 85lbs. Managed 3x5 with fast concentric.

I felt really pissed and frustrated. I wanted to hit something but there weren't any punching bags so I had to swallow it.

Hopefully next workout will improve as I learn form and get back to where I was before.
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Offline Wlfdg

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Re: Il Capo's workouts
« Reply #93 on: April 09, 2010, 06:41:52 PM »
Hang Tough Brother!

Get your form squared away, "grease the groove and watch the weights go up.  ;)
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #94 on: April 09, 2010, 08:36:17 PM »
Thanks, bro. I'll probably go to the gym over the weekend and practice form with just the bar, so I can nail the workout on Monday. In case anyone from my gym is reading this: I'll be the guy consulting a book while monopolizing the power rack.
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Offline Wlfdg

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Re: Il Capo's workouts
« Reply #95 on: April 10, 2010, 12:05:36 AM »
Quote from: Il Capo on April 09, 2010, 08:36:17 PM
In case anyone from my gym is reading this: I'll be the guy consulting a book while monopolizing the power rack.
Atleast you'll be doing squats  ;D
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Offline jman

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Re: Il Capo's workouts
« Reply #96 on: April 10, 2010, 12:31:45 AM »
Quote from: Wlfdg on April 10, 2010, 12:05:36 AM
Quote from: Il Capo on April 09, 2010, 08:36:17 PM
In case anyone from my gym is reading this: I'll be the guy consulting a book while monopolizing the power rack.
Atleast you'll be doing squats  ;D

Is that allowed in the curl rack  :o :o

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Offline Il Capo

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Re: Il Capo's workouts
« Reply #97 on: April 12, 2010, 04:25:47 AM »
Workout A:

Squats: 2 warm-up sets + work sets @ 145lbs (10 lbs increase since reset). My squats were way more powerful than before. That's primarily because I'm using less weight, but I'm convincing myself it's my awesome form that's the main factor. Let's hope I can catch up with my prior gains, this time with better form.

Standing military press: 2 warm-up sets and 3x5 @ 85lbs. This lift suffered too from the general reset. Had to reset back to 80lbs to complete all work sets without leg drive. Eventhough I was following proper instructions, I had a little discomfort in my wrists. It went away immediately post-exercise, but I'm not sure whether that's normal or I may be doing something wrong.

Pendlay row: 2 warm-up sets + 3x5 @ 115lbs. I managed to keep the weight on this one. All reps were fast on concentric except for the last rep of the last set. Should up the weight a bit.

Chin-ups. 1x5 @ BW and 1x3 @ BW. I set the Smith machine's bar in its highest  position and used it to do chinups. :P My prior chinups were done on the racks, but they had odd hand placement options (all at angles, none straight). The Smith machine was still not high enough, but if I kept my legs up behind my back my knees weren't touching the floor.
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Offline Wlfdg

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Re: Il Capo's workouts
« Reply #98 on: April 15, 2010, 01:52:04 PM »
Squats - You will catch up in no time.

Military Press - Try a slightly wider hand position. That might help with the wrist strain.

Pendlay Row - Even if the last rep wasn't as fast the intention of moving fast still recruits Type IIB fibers. GOOD JOB!

Chins - Does your power rack have overhead bars? That's where I do my chins.
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #99 on: April 15, 2010, 09:03:19 PM »
Thanks for the advice, Wlfdg.

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Chins - Does your power rack have overhead bars? That's where I do my chins.

It does have handles for chins / pulls (but none straight) and then some beams. It looks like the one in the picture.
http://www.advancedexercise.com/catalog/product_images/a/hdpr8__38932.jpg

I could do hammer grip chins, but I prefer the regular ones. The beams in the cable machine look more hand-friendly (oval section instead of square), so I may try that.
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #100 on: April 15, 2010, 09:09:48 PM »
Workout A:

Squat: warm-up sets (1x5@ bar, 1x5@95 and 1x3 @ 135). Then 3x5 at 155 (+10lbs).

Bench press: Realized this was supposed to be before and not after the deadlifts.
Warm-up sets (1x5@ bar, 1x5 @ 65). Then 3x5 @ 95

Deadlift: Warm-up sets (1x5 @ 65, 1x3@135). Then 1x5 @155.

Dips: 1x8 and 1x5 @ BW.
Abs: @ decline bench, did: raise until parallel with ground, hold 5 secs, go back down. Did 6 of these.
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Offline Woopy

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Re: Il Capo's workouts
« Reply #101 on: April 15, 2010, 09:28:55 PM »
for some reason my bench and squat are roughly the same number, doesnt make sense. your squat is close to mine but bench isnt that close, doing like 150 squat and 155 bench
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #102 on: April 15, 2010, 09:41:58 PM »
From what I've read (from Rippetoe's starting strength), your max lifts should follow the folloiwing progression:

Deadlift > Squat > Bench > Clean / Row > Standing press.
If you want to check your lifts against some benchmarks, go here:
http://exrx.net/Testing/WeightLifting/CleanStandards.html (you can select the different lifts at the bottom)

In my case, my bench is much lower than it could because I had to reset it recently (and my right shoulder is giving me some discomfort).

My max lifts have been:
Squat: 165lbs.
Bench: 125lbs.

In your case, if you have been benching for a long time and squatting only since recently, you could be close to your bench max but still far away from your squat max.

More info:
http://forum.bodybuilding.com/showthread.php?t=998224
Quote
Question - I bench more than I squat or deadlift. Is this okay, or is this weird?

Yes, it is weird, but it is not all that uncommon. The bench and curl jockey mentality that pervades the typical youth culture certainly lends itself to greater development of that associated musculature despite the inherent relative weakness of the pectoral girdle and elbow flexors/extensors when compared to the hips and legs. I mean, when people say "make a muscle", they don't mean "flex your hamstrings".

Evenly developed people have a stronger deadlift than squat, and their deadlift and squat is much higher than their bench press. If you can bench more in skivvies and a t-shirt than you can deadlift or squat, then you have some serious muscular imbalances. This program will help you correct your weirdness.

 
« Last Edit: April 15, 2010, 11:04:47 PM by Il Capo »
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Offline Wlfdg

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Re: Il Capo's workouts
« Reply #103 on: April 16, 2010, 12:51:50 AM »
Quote from: Il Capo on April 15, 2010, 09:03:19 PM
I could do hammer grip chins, but I prefer the regular ones.
The hammer grip is a great way to recruit all the same muscles as regular chins plus brachioradialis.
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Offline Il Capo

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Re: Il Capo's workouts
« Reply #104 on: April 19, 2010, 08:50:50 AM »
Yesterday's training:

Squats: Managed 165lbs (my previous stall point) at 5/5/4 reps!
Standing press: Still unable to complete all reps at 85lbs. Using leg drive on last 2 and 3 reps of each set.
Rows: working sets at 125lbs.
Chin-ups: did them with a hammer grip. Managed 1 x5 @ BW.
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Re: Il Capo's workouts
« Reply #104 on: April 19, 2010, 08:50:50 AM »
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