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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Monday July 21/2008 Squats - bar x 5 - 135lbs x 5 - 185lbs x 3 - 205lbs x 1 ...


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Old 07-21-2008, 09:14 PM   #381
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Monday July 21/2008

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 225lbs x 1
- 245lbs x 2
- 245lbs x 1
- 255lbs x 1
- 245lbs x 0

Well I was going to try 245lbs 3x3 but it just wasn't going to happen so I just lifted as heavy as I could for today. I think my CNS is burning out. Need a deload.

Bench
- bar x 8
-135lbs x 5
-185lbs x 2
-205lbs x 1
-225lbs x 1
-235lbs x 1 (spotter just touched the bar...old PR)
-225lbs x 0

Well I'm kinda choked that I could quite hit my old PR. I hope it was just a bad day.

BB P.Rows
30kg x 5
40kg x 4
50kg x 3
62.5kg 4x8

Hanging Leg Raises
bw 3x7

Oblique Twisty Thing
50lbs 3x5


Thougths

Well this cycle has definately stopped progressing. I'm going to max out my lifts as soon as possible. Then I think I'm going to take a week and lift pretty light and work on flexibility and form.

Once again I dragged out this cycle too long and I think I burned myself out.

One good thing was I got a compliment on my bench (or maybe my squat). I asked a guy I worked with if he "lifted some mad weight today?" and he said "ya, but not as much as you with your 4 plates!"
That made me feel pretty good that someone at least noticed.

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Old 07-22-2008, 03:13 AM   #382
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Enjoy the deload IW How you gonna go about it?
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Old 07-22-2008, 04:33 AM   #383
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I think part of the reason you're not progressing is your exercise selection and volume. To me it looks like you cannot exclude any exercises you deem "the best", and try to fit them all into your scheme.. So soon thereafter, you burn yourself out.. Especially mentally walking into the gym with the idea that you have to hit a certain weight on each exercise and go for PR's.. Almost two years ago, I could not do a program that didn't have pendlay rows in it LOL. And that hindered my progress bigtime. There's also been many times where if I didn't hit a PR that I felt "let down" a bit because I base my workouts solely on increasing strength with those ME lifts.. Of course, that's completely wrong to think that way, and since then a lot of my success has been contributed to letting go of always looking for something better.

I would focus on your first exercise with low reps. You do NOT need to always go for a PR either. Just focus on getting the work in with your strength levels for THAT DAY. The rest of your workout you can focus on whatever supplemental exercises you want so long as you continue working on increasing the weight. They certainly don't NEED to all be sets of 5's either by any means. It anything, trying to keep the intensity so high for every exercise (and you picked all compounds) is part of the reason for the lack of progress.

For example, you do your deadlifts, then front squats, then standing OHP's to top that off (standing ohp is another full body lift). Personally I don't know too many people who can handle that kind of workload.

You need to stop thinking in terms of "here's exercises I'll die without and they all have to somehow fit my scheme" and start thinking in terms of PROGRESS supersetted with RECOVERY. Will you be lesser of a man if you focus your intensity on deadlifts, then move onto a high rep leg press vs. another free squat? Or using pullthroughs for your hammies vs. an SLDL? Or a couple of sets of 10 doing pulldowns vs. pullups? My point is simple. If you know that after that first exercise you'll be putting in some volume with more managable exercises without any added pressure of the infamous "PR", how likely are you to finish the workout strong and not start skipping exercises and getting down on yourself?

Is your CNS done or are you just mentally burnt out from putting so much expectations on yourself? If you were to go back in the gym with a much more managable format and the expectation that you're going to go only heavy enough to get the work in so long as you increase the weight weekly, would that lead to a more effective workout?

Finally, I hate to say it, but online journals are a big reason why so many people either do too much or fail. You're meeting perceived expectations and do not want to write down that you failed at a certain weight or that you did a few sets of curls when they aren't "optimal" or "popular". It's almost a kind of "peer pressure" to where you feel almost obligated to get those 10's on the bar instead of what YOU needed which was the 2.5's.. Or picking standing OHP's for sets of 5 vs. something "easier".

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Old 07-22-2008, 06:24 AM   #384
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Darkhorse, I think you're right. I have kinda gotten trapped in the "Rippetoe box." Meaning, having the mindset that if I'm not progressing workout to workout then I'm failing.

This is the reason for my wanting to start the ME/DE style program. Each main lift gets its time and the rest are just kinda there to supplement.

I've outgrown this program (not sure what you'd call it now...its like half 5x5 and half SS lol). Its time for a change of mind and a change of programming.

Thanks for all the good thoughts Darkhorse.

As for the deload Hit, I'm not just sure yet. I think I'll just play it by ear.

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Old 07-22-2008, 09:45 AM   #385
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I agree...

I think I warned you a while back about taking the rippetoe models and extending them beyond the rippetoe programs. That seems to be happening a lot and it just won't work. You can't take the expectations from one model and generalize them that way. You are expecting too much instead of reacting and adapting.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 07-22-2008, 02:18 PM   #386
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You did warn me Eric now that I stop and look back. However, at the time I don't think I really knew what you meant about "Stepping out of the box." I get it now. I guess I am at that point where I can't expect to smash through PRs day after day like you can when you start out.

Might be time for a new journal?


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Old 07-22-2008, 03:12 PM   #387
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Oh, I know. Looking back I figured it didn't make a lot of sense at the time. Sometimes you have to experience things and then hind-sight is twenty-twenty. So I wasn't trying to say "i told you so" but basically illustrating my agreement with what 0311 said.
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Old 07-22-2008, 04:12 PM   #388
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I do the exact same, very well put Darkhorse.
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Old 07-23-2008, 02:29 AM   #389
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Dont start a new journal, its easier to track for other peeps if you keep it all together and then others can see what went wrong and how you fixed it.Just my 2 cents tho.

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Old 07-23-2008, 06:15 AM   #390
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Thats a good point HIT. It would seem like a waste to throw all these posts away anyways. lol


Oh ya,

P.S. I started tiling my floor the other day. All I have to say is although its not that difficult...its very labour intensive. Took me like 6 hours to do like 50sq ft. Ugh. Only like 150sq ft to go. I'm hoping that I speed up as I go.

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