Author Topic: Loopie's Log  (Read 73944 times)

0 Members and 1 Guest are viewing this topic.

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #255 on: July 16, 2012, 02:40:58 am »
0
7/15/12 Sunday BW=161.0

overhead press 5x95, 5x105, 8x120
pull up BW+10 3x12
dips BW+10 3x25
treadmill 2.5 mph 2.0 incline 2 miles

going to get some jumps in tomorrow. need to start back up the depth drops also.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #256 on: July 17, 2012, 11:22:57 pm »
0
7/17/12 Tuesday BW=161.4

jumps ~ 40
deadlift 3x210, 3x240, 4x270
bench 3x165, 3x190, 5x210
p90x abs

jumping effortlessly lately. going from 171 to 161lbs, I definitively lost some muscle with the fat.
The weights feels heavier but I feel stronger. Wish I would have cut sooner.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LBSS

  • Hero Member
  • *****
  • Posts: 11922
  • plugging away...
  • Respect: +6857
    • View Profile
    • Email
Re: Loopie's Log
« Reply #257 on: July 18, 2012, 08:47:30 am »
0
your bench/dead lift ratio is...strange...
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #258 on: July 21, 2012, 02:57:59 am »
0
your bench/dead lift ratio is...strange...

How so. should I deadlft more or bench less?

7/20/12 Friday BW=161.4

squat 5x210, 3x240, 1x265
barbell lunge 155# 3x6

Got in some jumps yesterday, and I am jumping great, probably better than I have ever jumped off concrete. Gym has been closed lately so no b-ball. I am of course waiting to see some more progress off hardwood. On a side note all more lowerbody lifts are weaker. more valleys lately on the weights.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #259 on: July 23, 2012, 01:37:03 am »
0
7/22/12 Sunday BW=161.2

overhead press 5x100, 3x110, 6x125
pull up BW+10 3x12
dips BW+10 3x25

long day.... super beat, and ready for bed.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LBSS

  • Hero Member
  • *****
  • Posts: 11922
  • plugging away...
  • Respect: +6857
    • View Profile
    • Email
Re: Loopie's Log
« Reply #260 on: July 23, 2012, 08:26:30 am »
0
it's not a question of "should" -- there are all kinds of reasons for people to have the ratios they do. but with a 210 bench for reps it seems like you "should" be DL'ing more.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #261 on: July 24, 2012, 01:48:00 am »
0
it's not a question of "should" -- there are all kinds of reasons for people to have the ratios they do. but with a 210 bench for reps it seems like you "should" be DL'ing more.

I am building back up after not deadlifting much for a few years. But historically upperbody has always been easier for me.
The first time I benched at 14 years old/ 135# BW I could push 135lbs for reps. contrast that with squat and deadlift it took me months of hard work to reach that same poundage.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #262 on: July 25, 2012, 12:09:37 am »
0
7/24/12 Tuesday BW=162.4

jump squat 5x45, 5x95, 5x105
deadlift 5x225, 3x250, 2x285
bench 5x175, 3x200, 4x225

last workout of 5/3/1 cycle. next week is a deload.
This workout scheme seems to be a good fit for my current life and obligations, hopefully I will also make progress on it.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #263 on: July 28, 2012, 12:49:50 am »
0
7/27/12 Friday BW=159.8

pogo hops 3x8
jump squat 5x45, 5x95, 5x105
squat 5x140, 5x170
jumps ~ 40

Got a few jumps on video. Will try to get it uploaded and posted.

Hit my target weight. still don't quite have a six-pack tho, maybe a four-pack. I have no idea how to make that happen?
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LBSS

  • Hero Member
  • *****
  • Posts: 11922
  • plugging away...
  • Respect: +6857
    • View Profile
    • Email
Re: Loopie's Log
« Reply #264 on: July 30, 2012, 01:06:22 am »
0
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #265 on: August 04, 2012, 02:28:16 am »
0
get bigger abs. also, http://www.bodyrecomposition.com/the-stubborn-fat-solution.

Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6



Here is the plan for cycle 3 on 5/3/1.......

squat 320
      Week 1   Week 2   Week 3   Week 4   (deload)
 
Set 1 190lbs x 5   200lbs x 3   215lbs x 5   115lbs x 5
Set 2 215lbs x 5   230lbs x 3   245lbs x 3   145lbs x 5
Set 3 245lbs x 5+  260lbs x 3+  275lbs x 1+  170lbs x 5

Overhead press 155
      Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 90lbs x 5   100lbs x 3   105lbs x 5   55lbs x 5
 
Set 2 105lbs x 5   110lbs x 3   120lbs x 3   70lbs x 5
Set 3 120lbs x 5+   125lbs x 3+   130lbs x 1+   85lbs x 5
 
deadlift 340
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 200lbs x 5   215lbs x 3   230lbs x 5   120lbs x 5
 
Set 2 230lbs x 5   245lbs x 3   260lbs x 3   155lbs x 5
Set 3 260lbs x 5+   275lbs x 3+   290lbs x 1+   185lbs x 5
 
bench 265
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 155lbs x 5   165lbs x 3   180lbs x 5   95lbs x 5
Set 2 180lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3 200lbs x 5+   215lbs x 3+   225lbs x 1+   145lbs x 5
 
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #266 on: August 06, 2012, 02:01:19 am »
0
8/5/12 Sunday BW=160.6

overhead press 5x90, 5x105, 7x120
pull up BW+20 3x8
dips BW+20 3x15
P90X abs

Legs were super sore after fridays workout.
Got some jumps in today. Not even warm with sore legs and my shoes untied I got a couple of 9'6" dunks off the bonce on concrete, Which is good for me  :)
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

piR

  • Hero Member
  • *****
  • Posts: 812
  • Respect: -144
    • View Profile
Re: Loopie's Log
« Reply #267 on: August 06, 2012, 02:12:56 am »
0


Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6

confused as to why you did 30 jumps or so + jump squats + depth drops and then squatted... seems like a tooonnn of overkill. but also, do the plyos before you use weights ie: do depht drops before jump squats.

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #268 on: August 06, 2012, 07:34:07 pm »
0


Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6

confused as to why you did 30 jumps or so + jump squats + depth drops and then squatted... seems like a tooonnn of overkill. but also, do the plyos before you use weights ie: do depht drops before jump squats.

I agree maybe overkill, but the jump squats are light, and the jumps are far from max effort. More of an enhancement to my warm up really. I have been needing to add some plyos into the workout but training time is limited with the family, so I go get it when I can.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 834
  • Respect: +313
    • View Profile
    • Email
Re: Loopie's Log
« Reply #269 on: August 07, 2012, 11:09:41 pm »
0

8/7/12 Tuesday BW=161.2

deadlift 5x205, 5x230, 5x260
squat with chains (28#s) 5x135, 5x155, 5x175
bench 5x155, 5x180, 8x200


picked up some 1/2 lifting chain. seems to be a better set up than my last hokey chain arrangement.
5'10"- 175lbs - 40 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864