Exerbabble for 12-16-6

Today’s Workout:

HGM Phase V: “Winter Champ”, Lower Day, Workout IV

Superset A
BB Front Squat:
3 @ 65 lbs/30 kg
8 @ 115 lbs/52 kg (+10 lbs)
10 @ 105 lbs/48 kg (+10 lbs)
12 @ 95 lbs/43 kg (+10 lbs)
Unanchored Sit-up:
8, 10, 12 @ 10 lbs/4.5 kg

Superset B
DB King Deadlift:
8 @ 5 lbs/2 kg (+5 lbs)
10, 12 @ BW
Reverse Crunch:
8 @ 35 lbs (+10 lbs)
10 @ 30 lbs (+5 lbs)
12 @ 25 lbs/11 kg

Superset C
Drunken Lunge:
8 @ 35 lbs (+10 lbs)
10 @ 30 lbs (+5 lbs)
12 @ 25 lbs/11 kg
V-Up:
8, 10, 12 @ BW

Superset D
BB Front Squat
2 @ 135 lbs
4 @ 125 lbs
6 @ 115 lbs
Cuban Rotations:
2×20 @ 30 lbs/14 kg

current bodyweight: 158.2 lbs/71.9 kg (-.4 lbs; weekly average of 158.3 lbs)

Good workout. Hit the mark for every set, along with weight increases. I like that. I don’t know where the wall is going to be for front squats, but you can be damn sure I’m going to find it. I was sick of having my form be back, in terms of holding the bar. I noticed if I really focused on holding my chest up, it took the pressure off my arms and they went out a bit more horizontal. That’s how it’s supposed to be. Hurt my shoulders a little, the first set, but was otherwise fine.

This will sound funny, but I’d swear the second set of King Deadlifts felt easier than the first. I know, the wave-loading effect, where the body is anticipating a heavier load.

For those that haven’t read it, the Wave-Loading Manifesto, by Ian King: http://www.t-nation.com/readTopic.do?id=579577. All you need to remember is that descending reps favors size, whereas ascending reps favors strength. The style in Phase V favors strength.

It was interesting doing drunken lunges. I’ve gotten so used to doing lunges as a post-exhaust technique, that it’s odd to do them for max effort, without being completely winded in the process. I don’t .. really.. want to increase the weight, but I completed them with good form, so I guess I have to? I think I realized the trick to V-ups, not collapsing entirely after you touch your hands to your toes, but slowly lowering yourself. Makes it harder.

I know I shouldn’t add stuff, but I wanted to do more front squats. So I stayed with the wave-loading technique and dropped the reps. Given that it’s at the end of a workout, it makes it harder, and that much more useful. In a way.

Adjustments: Bump those front squats to 125/115/105 and CHARGE! Try doing sit-ups with more weight. Doing King Deadlifts weighted didn’t hurt my depth. It’s possible even a simple wave load of 10/5/BW would help get depth on the last set. I’ll freeze my reverse crunches, because I was having issues getting full ROM in lowering my legs. That’s how I like doing them. If I take out that part of it, then I can add waaaaaay too much weight. I’ll bump my drunken lunges to 40/35/30. Eeep. And. I’ll bump my supplemental front squats to 145/135/125. Yes, I intend to keep doing them. Also, as much as it’s active recovery, doing 20 rep cuban rotations is annoying. ..Okay, I’ll do them anyway. Heh. If I was trying to really strengthen them, I’d take a different strategy.