twenty-twelve: maintenance mode for the time being...

[vegan hal]

good session today EXCEPT bench was awful. felt an odd pain in my right shoulder. I wasn;t even lifting heavy. So I stopped that lift and moved on. I'll revisit it next week. feels fine right now, so maybe just an odd fluke.

[JP]

good work with the pbs buddy!

[Talyn]

Hey nice log.

How are you finding the box squats? I have found them to be quite beneficial for full squats and deadlift.

[vegan hal]

thanks JP.

Talyn, yes i like the box squats for a couple of reasons. 1.) it keeps me honest. i always get just enough depth to be parallel. 2.) i work out at home. i don't have a squat power rack. and no spotter. so, to be safe, i can set the pins on my bench rack and if i fail on squat, my butt is on the box for leverage, and i can just lean back slightly to un-rack the bar w/o dropping it or injuring myself. trust me I've had to do it a couple of times and it works. not sure if my explanation makes sense w/o an image though. so i just do box squats. and yeah my DLs have improved a LOT!.

OK it's Sunday, and nice out. I have some fields to mow and downed trees to saw up.

So my week was short, and i hurt my right shoulder so my BP was no good. rested up. should be OK this week. here's the log.

MON 5/10/10
** resting

TUE 5/11/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x170, 5x200, 3x230, 3x3x250
Overhead Press: 10xbar, 5x80, 5x10x90
Dead Lift: 10xbar, 10x170, 5x200, 3x230, 1x5x250
Heavy Shrugs: 10xbar, 10x170, 5x200, 3x230, 5x250
Chin Ups: 3x8xbw
Pull Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

WED 5/12/10
CARDIO:
11x50 reps of various cardio, some w/ med ball.

THU 5/13/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x170, 5x200, 3x230, 3x3x250
Bench Press: 10xbar, 5x105, 6Fx125, 4x125 (right shoulder sore, so quit)
BO Barbell Row: 10xbar, 5x80, 5x10x90
Dips: 5x10xbw
Hanging Crunch: 3x12
forearm curls: 10x20, 2x10x40

FRI 5/14/10
** off resting shoulder

---**WEEKEND REST**---

[vegan hal]

right shoulder felt better this week. nothing too exciting in the log. #s stayed the same pretty much.

MON 5/17/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x170, 5x200, 3x230, 3x3x250
Overhead Press: 10xbar, 5x80, 4x10x90, 8F,2x90
Dead Lift: 10xbar, 10x170, 5x200, 3x230, 1x5x250
Heavy Shrugs: 10xbar, 10x170, 5x200, 3x230, 5x250
Pull Ups: 3x5xbw
Chin Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

TUE 5/18/10
CARDIO: 30min various HIIT cardio

WED 5/19/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x170, 5x200, 3x230, 3x3x250
Bench Press: 10xbar, 5x105, 4x10x125, 5F,4F,1x125
BO Barbell Row: 10xbar, 5x90, 5x10x90
Dips: 5x10xbw
Hanging Crunch: 12,12,6,6xbw
bicep curls: 3x5x60
forearem curls: 3x5x60
skull crushers: 3x5x60

THU 5/20/10
CARDIO: 30min various HIIT cardio

FRI 5/21/10
STRENGTH B:
Box Squat: 10xbar, 10x170, 5x200, 3x230, 3x3x250, 1x270
Overhead Press: 10xbar, 5x80, 5x10x90
Dead Lift: 10xbar, 10x170, 5x200, 3x230, 1x5x250, 1x270
Heavy Shrugs: 10xbar, 10x170, 5x200, 3x230, 5x250
Chin Ups: 3x8xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

---**WEEKEND REST**---

[vegan hal]

we lost power for a few hours this morning. therefore I couldn't do my day job (graphic arts/computer programming). So an early weight session was in order. never lifted as early as 11am. and it felt good.

[vegan hal]

got back on the bicycle on Friday. went for a longer ride. felt good. need to look into a better seat though. either that or maybe i should get some proper cycling shorts.

MON 5/24/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x170, 5x200, 3x235, 3x3x255
Bench Press: 10xbar, 5x105, 4x10x125, 7F,3x125, 3x1x145
BO Barbell Row: 10xbar, 5x80, 5x10x95
Dips: 5x10xbw
Hanging Crunch: 12,12,6,6

TUE 5/25/10
CARDIO: 30min various HIIT cardio

WED 5/26/10
** too busy. no workout.

THU 5/27/10
STRENGTH B:
Box Squat: 10xbar, 10x170, 5x200, 3x235, 3x3x255
Overhead Press: 10xbar, 5x80, 5x10x90
Dead Lift: 10xbar, 10x170, 5x200, 3x235, 1x5x255
Heavy Shrugs: 10xbar, 10x170, 5x200, 3x235, 5x255
Pull Ups: 3x5xbw
Chin Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

FRI 5/28/10
Push-ups: 25
CARDIO: 60 min bicycle ride
Dips: 5x10xbw

SAT 5/29/10
STRENGTH A:
Box Squat: 10xbar, 10x170, 5x200, 3x235, 3x3x255
Bench Press: 10xbar, 5x105, 4x10x125, 2x5x125, 2x1x150
BO Barbell Row: 10xbar, 5x80, 5x10x95
Hanging Crunch: 3x12
Arnolds: 3x10x20
DB Flys: 3x10x20
DB Lat Raises: 3x10x10

---**SUNDAY REST**---

[vegan hal]

been a good workout week so far. gonna go lift in a little while.

but i figured for once I'd post the delicious simple lunch i had today.



1 Tofurky Italian "Sausage", sliced in half, and pan grilled in a little olive oil. then cut up, placed on a slice of 7 grain WW bread. put some tomato on top, and some perfectly ripe avocado slice that was just ripe enough to spread like "butter" on the other slice of bread.

my new fav lunch i think. the "sausage" has 29g of protein, 13g fat, 270 cal. main thing is to not overcook it. don;t know if they sell these in Europe or other non-US countries.

[vegan hal]

MON 5/31/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x175, 5x205, 3x235, 3x3x260
Overhead Press: 10xbar, 5x80, 5x10x90, 3x100, 3x105, 3x115, 2x125
Dead Lift: 10xbar, 10x175, 5x205, 3x235, 1x5x260
Heavy Shrugs: 10xbar, 10x175, 5x205, 3x235, 4x260
Chin Ups: 3x8xbw
Pull Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)
Skull Crushers: 5x10x40
DB Lat Raises: 5x10x10
BB forearm curls: 5x10x40

TUE 6/1/10
** nothing.

WED 6/2/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x175, 5x205, 3x235, 3x3x260
Bench Press: 10xbar, 5x105, 5x10x125, 3x1x150
BO Barbell Row: 10xbar, 5x80, 5x10x95
Dips: 5x10xbw
Hanging Crunch: 3x12
DB Arnolds: 3x10x20,
DB Lat Raises: 3x10x10
DB Flys: 3x10x20,

THU 6/3/10
CARDIO: 30min bike ride, 4 min rope, 5 min med ball

FRI 6/4/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x175, 5x205, 3x235, 3x3x260, 2x1x280
Overhead Press: 10xbar, 5x80, 5x10x90, 3x110, 3x120
Dead Lift: 10xbar, 10x175, 5x205, 3x235, 1x5x260, 2x280
Heavy Shrugs: 10xbar, 10x175, 5x205, 3x235, 5x260
Pull Ups: 3x5xbw
Chin Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

---**WEEKEND REST**---

[vegan hal]

decided to switch back from the 5x10 to heavier 5x5 on both OP and BP this week. wanted to see if the 5x10 has helped those 2 lifts. BP def felt good. we'll see how this week goes.

MON 6/7/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x175, 5x210, 3x245, 3x3x265
Bench Press: 10xbar, 10x100, 5x115, 3x130, 5x5x140
BO Barbell Row: 10xbar, 5x85, 5x10x100
Dips: 5x10xbw
Hanging Crunch: 3x12
DB Arnolds: 3x10x20
DB Flys: 3x10x20
DB Lat Raises: 10x10, 2x10x15

TUE 6/8/10
CARDIO: 30min various med. ball

WED 6/9/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x175, 5x210, 3x245, 3x3x265
Overhead Press: 10xbar, 10x85, 5x95, 3x105, 5x5x110
Dead Lift: 10xbar, 10x175, 5x210, 3x245, 1x5x265
Heavy Shrugs: 10xbar, 10x175, 5x210, 3x245
Chin Ups: 3x8xbw
Pull Ups: 2x5xbw
Front Plank: 3 x 30sec x bw
Back Plank: 3 x 30sec x bw
Side Plank: 1 x 30sec x bw (per side)
Skull Crushers: 3x10x40,
Rev. Forearm Curls: 3x10x40,

THU 6/9/10
CARDIO: 30 min bike ride

FRI 6/7/10
STRENGTH A:
Box Squat: 10xbar, 10x175, 5x210, 3x245, 3x3x265, 2x1x285
Bench Press: 10xbar, 10x100, 5x115, 3x130, 5x5x140, 3x1x160
BO Barbell Row: 10xbar, 5x85, 5x10x105
Dips: 5x10xbw
Hanging Crunch: 3x12
DB Lat Raises: 3x10x15

---**WEEKEND REST**---

[baldy]

How do you find the box squats and how high is the box?
I did some to a high bench to try focus on my hips (wide stance and sitting back as far as possible), felt it the next day.

[vegan hal]

How do you find the box squats and how high is the box?
I did some to a high bench to try focus on my hips (wide stance and sitting back as far as possible), felt it the next day.

box squats work well for my situation. it's just low enough to get me parallel. (i think 1/2 way down my calf height).

plus since i lift solo (no spotter), if I fail, I can use the box as leverage to unload the bar onto the pins without injuring myself. trust me i've had to ditch out a couple of times and it works very well. wouldn't be able to do that w/ regular squats.

[vegan hal]

pretty good week overall. good progress w/ box squats, DLs and Bench. i try and toss in a few heavier singles or doubles too.

this coming week, I plan to de-load. I've never done that. but it's a short week for me as i leave on friday for a long weekend trip. while my main lifts are all doing well, they certainly are feeling heavy. i think a deloading week will keep me exercised, but give me a little break. we'll see how it goes.

last weeks log...

MON 6/14/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x180, 5x215, 3x245, 3x3x270
Overhead Press: 10xbar, 10x85, 5x95, 3x105, 5x5x110
Dead Lift: 10xbar, 10x180, 5x215, 3x245, 1x5x270
Heavy Shrugs: 10xbar, 10x180, 5x215, 3x245
Pull Ups: 3x5xbw
Chin Ups: 3x5xbw
Front Plank: 3 x 30sec x bw
Back Plank: 3 x 30sec x bw
Side Plank: 1 x 30sec x bw (per side)

TUE 6/15/10
CARDIO: 45min various incl. med ball, jump rope, etc.

WED 6/16/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x180, 5x215, 3x245, 3x3x270
Bench Press: 10xbar, 10x105, 5x120, 3x135, 5x5x145, 3x1x165
BO Barbell Row: 10xbar, 5x85, 5x10x105
Dips: 5x10xbw
Hanging Crunch: 3x12
DB Arnolds: 3x10x20,
DB Lat Raises: 3x10x10
Rev. Forearm Curls: 3x10x40,
Tricep Extensions: 3x10x40,

THU 6/17/10
CARDIO: 30min bike ride

FRI 6/18/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x180, 5x215, 3x245, 3x3x270, 2x290
Overhead Press: 10xbar, 10x85, 5x95, 3x105, 5x5x110
Dead Lift: 10xbar, 10x180, 5x215, 3x245, 1x5x270, 2x290
Heavy Shrugs: 10xbar, 10x180, 5x215, 3x245
Chin Ups: 3x8xbw
Pull Ups: 2x5xbw
Front Plank: 3 x 30sec x bw
Back Plank: 3 x 30sec x bw
Side Plank: 1 x 30sec x bw (per side)

---**WEEKEND REST**---

[vegan hal]

ok. the one thing i've been slacking on from time to time is warm-down stretches. they don;'t take long, but every once in a while i just don;t do them. usually because i finish up my session and head straight out to feed the critters for an hour.

so even after a de-loaded lift session yesterday, i didn't do warm down stretches and my left hammy is very tight today. almost bagged my cardio session. it's so hot outside ... 95F and humid.

but I crushed 30+ min of HIIT cardio and feel better for it. did lots of stretching, both prior and post.

[Hayden]

congratulations on the recent PB's! keep up the good lifting