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Log
Jan 3, 2007 9:51:45 GMT -5
Post by dopar66 on Jan 3, 2007 9:51:45 GMT -5
Happy New Year to all!
Yall have been some active posting dudes since I took my technology break! Hope yall aren't offended if I don't reply to yall too soon. It's gonna take a LOT of reading! ;D
I'm starting a new log. And I have a habit of stating the obvious. Guess that was obvious.
I will be using a modified periodized progressively overloaded Swedish pendulum wave cycle. I tried to think of some cool name for this routine that had overtones of blood, guts, sweat, the kind of name that strikes fear in your heart. I think I'm going to call this routine "the Dentist routine." What do you think?
Since I tend to get a little long winded (there I go again, stating the obvious) I'm going to post the week's workouts on Fridays.
Here's the outline. My modified 5x5 thing. 3 weeks of 50-60-70% 1 set of 50%, 1 of 60%, 3 @ 70% 3 weeks of 55-65-75% same thing etc up to 95% Week 2 add chains Week 3 add chains and pauses (haven't figured out how to pause that deadlift yet.....) Whenever I get to the point of missing attempts, drop back to the previous wave's percentages for another 3-week mini cycle. Wave. Thingy.
It's a long-term thing, if I go straight through with no misses it'll take 21 weeks. Which is another reason to only post to it once a week.
Friday I'll post the first week's stuff.
It's good to be back home!
God Bless!
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Log
Jan 3, 2007 10:09:46 GMT -5
Post by biglifter on Jan 3, 2007 10:09:46 GMT -5
Great to see you back on again. Hope you had a restful break and I'm looking forward to seeing the plan!
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Log
Jan 3, 2007 11:34:23 GMT -5
Post by Eagleface on Jan 3, 2007 11:34:23 GMT -5
Great to hear from you again.
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Log
Jan 3, 2007 12:08:11 GMT -5
Post by chancey on Jan 3, 2007 12:08:11 GMT -5
Welcome back! Really miss the wit, humor, insight, motivation, and all that good stuff you bring to the table.
Looking forward to the new plan and any tidbits of information/ideas that I can shamelessly steal from.
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Log
Jan 3, 2007 13:41:11 GMT -5
Post by toolpod on Jan 3, 2007 13:41:11 GMT -5
"I will be using a modified periodized progressively overloaded Swedish pendulum wave cycle"
Bwahahaha! "overloaded Swedish pendulum wave cycle" should be spelled in silver gothic type on a black leather background with lots of those Swedish Umlat-thingies and lightning-bolts sprinkled in to make it look even more threatening!
Welcome back sir!
"Looking forward to the new plan and any tidbits of information/ideas that I can shamelessly steal from."
I'll second that!
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Log
Jan 5, 2007 9:23:16 GMT -5
Post by dopar66 on Jan 5, 2007 9:23:16 GMT -5
" "overloaded Swedish pendulum wave cycle" should be spelled in silver gothic type on a black leather background with lots of those Swedish Umlat-thingies and lightning-bolts sprinkled in to make it look even more threatening! I'm working on the font type thingy. ;D Week one Squat: 50% x5, 60% x5, 70% x 3x5 Bench: 50% x5, 60% x5, 70% x 3x5 Deadlift: 50% x5, 60% x5, 70% x 3x5 alternating w/sumo God Bless.
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Log
Jan 12, 2007 11:23:37 GMT -5
Post by dopar66 on Jan 12, 2007 11:23:37 GMT -5
Week two: Squat and deadlift: 50% & 60% x 5, 70% 3x5, added chains on squat, alternated sumo on deads Bench: 50% & 60% x5, 70% 5x3, added chains
Off days: low pulls, 270 3x8, preacher curls up to 135x4, CGBP up to 245x3, nasty wide bench up to 245x3, some other doo dad lifts.
God Bless!
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Log
Jan 13, 2007 11:16:10 GMT -5
Post by isbell on Jan 13, 2007 11:16:10 GMT -5
Hey doug. What is a good lower back exercise that is easy to do and not real time consuming? If I can do it from a chair it would be even better. Just kidding about the chair.
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Log
Jan 13, 2007 14:32:05 GMT -5
Post by 3speed on Jan 13, 2007 14:32:05 GMT -5
Smoke, Idon't think Doug knows any exercises that are easy to do.
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Log
Jan 13, 2007 17:50:07 GMT -5
Post by dopar66 on Jan 13, 2007 17:50:07 GMT -5
Smoke, Idon't think Doug knows any exercises that are easy to do. Now that you mention it...... Smoke, for the low back, I'd start out with hyperextensions holding a medicine ball. Rep it out just for conditioning. Slowly add in good mornings if you don't already, then go to Romanian deadlifts. Once I get to heavier percentages, every other Friday I'll do both the GMs and the Romanians. Yeah, there's a lot of crossover, but the point is to get stronger. I hate that day, but I saw more results on my DL from doing that routine than any other single change. God Bless!
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Log
Jan 16, 2007 12:13:48 GMT -5
Post by dopar66 on Jan 16, 2007 12:13:48 GMT -5
PUBLIC SERVICE ANNOUNCEMENT!!!!!!!!!!!!!
If you have any thoughts of doing rock bottom paused squats with chains (Sasquats),
DON'T!!!!!!!!!!!!
:')
God Bless.
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Log
Jan 16, 2007 13:47:51 GMT -5
Post by toolpod on Jan 16, 2007 13:47:51 GMT -5
Uh oh...what happened with the Sasquats???
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Log
Jan 16, 2007 15:43:40 GMT -5
Post by dopar66 on Jan 16, 2007 15:43:40 GMT -5
Man those things are NASTY!!!!!
I'm serious when I say I try not to sweat when I work out. I actually use that as a "barometer" and if i go to sweating it's a sign that I'm doing my sets too close together like a bodybuilder, or too many reps per set.
One set, three reps, sweating like a stuck pig in July.
They must work great though!
:')
God Bless.
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Log
Jan 16, 2007 19:23:15 GMT -5
Post by chancey on Jan 16, 2007 19:23:15 GMT -5
Sasquats - man I'm afraid, very, very, afraid!
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Log
Jan 16, 2007 20:05:47 GMT -5
Post by biglifter on Jan 16, 2007 20:05:47 GMT -5
Paused with chains? Regular 'ol squats leave me paralyzed for days following. No thank you, not on this cycle. .
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Log
Jan 19, 2007 9:18:20 GMT -5
Post by dopar66 on Jan 19, 2007 9:18:20 GMT -5
This week: Sasquats: straight 3's, 50-60-70% Paused bench w/chains: 50-60-70% x 3 Chain deadlifts: 50-60% x 5, 70% x 3, alternated sumo style
I wrote this little song
The bar hit the floor this morning One set and I was sweating like Niagra Now my back is so stiff I feel like I slept on a Viagra Those chained deadlifts sure are nasty I need some deadlifting shoes I've got the increasing intensity blues.....
Okay, Shakespeare it's NOT......
:')
God Bless.
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Log
Jan 19, 2007 13:17:16 GMT -5
Post by biglifter on Jan 19, 2007 13:17:16 GMT -5
I just hope you don't you leave us for the poetry forum. If I may be so bold, your powerlifting talent slightly beats your gift for poetry!!! ;D. What meets are you planning for '07??? Inquiring minds want to know.
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Log
Jan 20, 2007 13:56:34 GMT -5
Post by dopar66 on Jan 20, 2007 13:56:34 GMT -5
I just hope you don't you leave us for the poetry forum. If I may be so bold, your powerlifting talent slightly beats your gift for poetry!!! ;D. What meets are you planning for '07??? Inquiring minds want to know. Don't think you have to worry too much about me waxing poetic on a regular basis..... ;D The reality of my wife's return to school full time and the disastrous affect on our budget has dictated a modification in my meet planning... Looks like I'm going to have to stay local this year and forego the nats and worlds unless they don't require airplanes and such. Such is life. Once a potential meet pops up on the schedule I'll let you know. That's about as specific as I can be right now... God BLess.
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Log
Jan 23, 2007 9:32:36 GMT -5
Post by dopar66 on Jan 23, 2007 9:32:36 GMT -5
My plan was to log once per week, but after today's workout I had to give praise to GOD!!! Man what a great workout!
I was squatting with 75%. Usually once I get around 75% I'll drop back on the reps, sometimes even on purpose....but that's a different story...... Anyway, everytime I lift I have three little short Bible verses I say to myself. One of them goes like this: "Not by might, nor by power, but by My Spirit, saith the Lord." This morning on my first heavy set I was dragging, but still hit 5. On my second set, I was saying those little verses to myself, and then it hit me. I'm not just repeating these verses to make myself all psyched up or anything, I think I'll go out on a limb and just trust the Lord to give me the strength. For the first time in I don't know when I was able to complete 3x5 with 75%. As whooped up as I was I was so blessed leaving the gym this morning I was about on shouting time!
God Bless.
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Log
Jan 23, 2007 12:11:45 GMT -5
Post by chancey on Jan 23, 2007 12:11:45 GMT -5
Well alright! I bet you been smiling ear to ear all day!
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Jan 23, 2007 15:18:55 GMT -5
Post by dopar66 on Jan 23, 2007 15:18:55 GMT -5
Grinning like a mule eating briars!
:')
God Bless.
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Log
Jan 25, 2007 21:25:41 GMT -5
Post by 3speed on Jan 25, 2007 21:25:41 GMT -5
Doug, it is great to see you exploring the undiscovered country. The mental side of this game will make or break you.
I know I'm preaching to the choir, but here goes:
I did a Smolov cycle last year and it proved to be an interesting learning experience. Smolov uses some high reps at a high percentage and I quickly learned that I had to approach the workout not with the attitude of "I have got to get through this" but rather with the attitude that I was going to dominate this weight. I had to not only show it who the boss was, I had to destroy it and leave it cowering and whimpering in the corner when I left. That Smolov cycle completely changed the way I approach my workouts. I not only completed a hellacious workout cycle, I learned a lot about who I was and what I was capable of. I know it sounds corny, but it is the truth.
........slowly steps out of pulpit.........
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Log
Jan 26, 2007 9:26:56 GMT -5
Post by dopar66 on Jan 26, 2007 9:26:56 GMT -5
Amen, brother! Preach on! I think I can dig this Smolov thing! (ooooohhhh...did I just say "I can dig it"?)
Thanks, 3Speed.
This week: all 5's, 75% at 3x5 Bench: 55, 65, 75% Squat: 55, 65, 75% Deads: 55, 65, 75%
The bar went cringing to the corner trembling uncontrollably. :')
God Bless.
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zeus
New Member
Posts: 27
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Log
Jan 29, 2007 11:33:49 GMT -5
Post by zeus on Jan 29, 2007 11:33:49 GMT -5
Ooooooohh.... I just saw your fancy swedish power wave cycle log... I like it, its a cool glimpse at all of the things I don't have any experience with yet. I know how you feel about a budgetary defecit. I am going to be returning to school and we are already feeling the pinch...
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Log
Jan 29, 2007 16:00:15 GMT -5
Post by dopar66 on Jan 29, 2007 16:00:15 GMT -5
Ooooooohh.... I just saw your fancy swedish power wave cycle log... I like it, its a cool glimpse at all of the things I don't have any experience with yet. I made it up..... ;D Well, sort of.....it comes from 3-1/2 years experimentation and trying to fine-tune what has worked. A little insight: as the percentages go up, I GREATLY modify that 5x5. On the last percentage, I have three shots at getting a total of 5 reps, if that doesn't work, it turns into 5 singles. Keep your eyes on my log, it's going to happen all to soon...... ;D God Bless.
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