McHugh's Might 'n Mass Cycle

[Cilian McHugh]

First of all, major props to Doug for helping me put together This Monster. (http://circularstrengthmag.com/forum/viewtopic.php?t=388)Because of the way my week plays out I will be doing: Weighted Days [list:d8d0aaa37a]Tuesday
Thursday
SaturdayTaku's Interval Training (http://www.trainforstrength.com/Endurance1.shtml) Monday
WednesdayBody Flow Kinetic ChainsFriday[/list:u:d8d0aaa37a]I plan to run this cycle for 6 weeks, obviously things may change as I progress.

Edited to add:
I will be measuring by RPE and my take on RT: PRT or Perceived Rating of Technique (I added Perceived as I feel that my assessment of my own technique is subjective, what was an 8 today and what was an 8 a year ago are horses of a different colour :wink: )

[Scott Sonnon]

Sounds ominous. :twisted:
I look forward to reading your progress.

[Cilian McHugh]

3/11/03 Morning Session Start: 0645

DROM session 1

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities
Lumbar: Statics, Circles, Infinities
Hips: Statics, Standing Circles, One-Legged Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities

Arm Elevations w/ Breathing Sync: Beginner, Intermediate, Advanced
FCBD: Beginner, Intermediate

Session RPE: 2
Session PRT: 8 Finish: 0805

Notes: Good thorough session, felt fantastic afterwards.
Took more time than will be available, will need to cut reps.

Starting Weight: 145lbs 0845
Body Fat: 6.8%

[Scott Sonnon]

Thorough report. That's what I like to see.

[Cilian McHugh]

3/11/03 Afternoon Session Start: 1300

Interval Training
1) Warm Up-(Treadmill)[list:6d036c3aee]
5 min @ 5.8 km/h RPE 2 PRT 8
5 min @ 7.2 km/h RPE 4 PRT 8
5 min @ 5.4 km/h RPE 2 PRT 7

2) Intervals-(Concept II Erg Rower)
90sec @ Resistance 8 RPE 8 PRT 6
90sec @ Resistance 4 RPE 3 PRT 8
90sec @ Resistance 8 RPE 8 PRT 6
90sec @ Resistance 4 RPE 3 PRT 8
90sec @ Resistance 9 RPE 9 PRT 6
90sec @ Resistance 5 RPE 4 PRT 5
90sec @ Resistance 8 RPE 7 PRT 6
90sec @ Resistance 4 RPE 3 PRT 6

3) Cooldown-(Treadmill & DROM)
5min @ 5.5 km/h RPE 3 PRT 8
Neck: Circles, Infinities[/list:u:6d036c3aee]

Notes: Good session now that I don't have to do it anymore :lol: Treadmill sucks (but doing a 15min warm up on an erg rower is a real pain in the ass :wink: ) Added a little DROM for my neck post training as I felt that a couple of technical hiccups may have mildly tweaked something.

[Scott Sonnon]

With this type of attention to detail you are going to make a superb CST instructor! I look forward to seeing you at the certification course, Cilian.

Cilian'

Lean, strong and with a memory that I envy. Look foward to seeing what Doug cooked up for you on the Monster days. If you get a chance email me at foxfitness@hotmail

Bill

[Doug Szolek]

Great reports Cilian :D

Really looking forward to seeing you become the monster 8)

[Cilian McHugh]

4/11/03 Morning Session I Start: 0650

DROM session 1

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Hips: Statics, Standing Circles, One-Legged Circles, Infinities
Pelvis: Statics, Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities

FCBD: Beginner, Intermediate
Arm Elevations w/ Breathing Sync: Beginner, Intermediate, Advanced

Session RPE: 3
Session PRT: 8 Finish: 0750

Notes: Solid session, felt prepared for weighted work ahead (boy was I optimistic :lol: ) Feel I may be missing one or two technical nuances in a couple of exercises, will review the tapes after my evening session.

[Cilian McHugh]

4/11/03 Morning Session II Start: 0755

Might 'n Mass session IDrumming: (2x15lbs Clubbells)[list:0979289e2a]
Set 1: 8 reps each arm RPE 4 PRT 7
Set 2: 8 reps each arm RPE 5 PRT 7
Set 3: 8 reps each arm RPE 4 PRT 8
Set 4: 8 reps each arm RPE 4 PRT 7
Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)
Set 1: 8 reps RPE 7 PRT 5
Set 2: 8 reps RPE 8 PRT 4
Set 3: 8 reps RPE 8 PRT 6
Set 4: 8 reps RPE 7 PRT 7
Clean to Side Press (1x16kg Kettlebell)
Set 1: 8 reps each arm RPE 6 PRT 7
Set 2: 8 reps each arm RPE 7 PRT 6
Set 3: 8 reps each arm RPE 5 PRT 8
Set 4: 8 reps each arm RPE 6 PRT 8
Finish: 0822[/list:u:0979289e2a]

Notes:Well first off let me apologize to Doug, if you felt a little under the weather about midnight your time yesterday it was probably on account of the transatlantic bad vibes for putting me through this :oops:
They say there's nothing like nearly dying to make a man appreciate life and that about sums up how I feel. Here are my notes of the session (Mean things about Doug censored :wink: )
Drumming: Fine, kept control of the Clubbells despite their best efforts to deviate.
Head Cast etc. to Squat: Cursed Doug quite a bit for telling me about this monster. Overgripping CBs - burning out grip prematurely, worked to counter by *almost* (but not) letting go of the handles on the squat. Banging into shoulders, will work a controlled descent to Back Position then back to Shoulder Park until I feel ready to yield into Shoulder Park
Clean to Side Press: Had to redo first set on Left Hand as I initially forgot to Clean and then Side Press on each rep c'est la vie. Left side is significantly weaker on this exercise.

Well, I felt like a Viking on completion of this session, but this Viking has a bigger village to plunder this evening, began mental preparation immediately. Will check back in later.

[Scott Sonnon]

Good work, amigo. It's fine to share uncensored version of Doug. :P

[Cilian McHugh]

4/11/03 Evening Session Start: 1900

Might 'n Mass session II
Ramalli: (2x15lbs Clubbells)[list:026dbd2779]
Set 1: 8 reps RPE 3 PRT 9
Set 2: 8 reps RPE 4 PRT 9
Set 3: 8 reps RPE 3 PRT 9
Set 4: 8 reps RPE 3 PRT 9
Push Press to Overhead Squat: (1x16kg Kettlebell)
Set 1: 8 reps left then 8 right RPE 5 PRT 7
Set 2: 8 reps left then 8 right RPE 5 PRT 7
Set 3: 8 reps left then 8 right RPE 6 PRT 6
Set 4: 8 reps left then 8 right RPE 5 PRT 6
Curling Clean to Military Press: (1x16kg Kettlebell)
Set 1: 8 reps each arm RPE 6 PRT 8
Set 2: 8 reps each arm RPE 5 PRT 8
Set 3: 8 reps each arm RPE 7 PRT 8
Set 4: 8 reps each arm RPE 6 PRT 7
DROM:
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Neck: Statics, Circles, Infinities[/list:u:026dbd2779]

Finish: 2005


Notes: Made it! Easier than I had expected, but by no means easy :shock: Left side causing trouble again on OH Squat, however I found a technical nuance that I believe will minimize the trouble-making once grooved. Growling quite a bit on the Curling Clean to MP may have scared the neighbours :twisted:

Overall good session, very positive feeling, glad to have satisfactorily completed the first day of Might 'n Mass.

See ya next time

[Doug Szolek]

So you're the reason I had so much trouble focusing to finish the ABC Manual last night :evil: Don't worry to much it was nothing a pot of organic french roast couldn't power me through :wink:

Happy to see you're enjoying the pain. Be sure to eat and sleep as big as you're lifting and you'll have some monstrous growth to show for your efforts.

[Scott Sonnon]

Beastly work, amigo. Ireland will never be the same.

[Cilian McHugh]

5/11/03 Morning Session Start: 0740

DROM

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Hips: Statics, Standing Circles, One-Legged Circles, Infinities
Pelvis: Statics, Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities

FCBD: Beginner, Intermediate
Arm Elevations w/ Breathing Sync: Beginner, Intermediate, Advanced

Session RPE: 4
Session PRT: 9 Finish: 0850

Notes: Slow getting out of bed on account of volume lifted (also been consistently hungry all day had about four meals and it's not even seven). DROM did something to reduce sluggishness, early night tonight. Forgot to add Foot Curls and Foot Rolls

[Cilian McHugh]

5/11/03 Afternoon Session Start: 1300

DROMFeet: Foot Rolls, Foot Curls
Ankles: Circles, InfinitiesInterval Training1) Warm Up-(Treadmill)[list:7e57e728a5]5 min @ 5.8 km/h RPE 2 PRT 7
5 min @ 7.0 km/h RPE 3 PRT 7
5 min @ 5.5 km/h RPE 2 PRT 72) Intervals-(Concept II Erg Rower)90sec @ Resistance 8 RPE 8 PRT 5
90sec @ Resistance 4 RPE 4 PRT 7
90sec @ Resistance 8 RPE 7 PRT 6
90sec @ Resistance 3 RPE 4 PRT 7
90sec @ Resistance 9 RPE 7 PRT 7
90sec @ Resistance 4 RPE 5 PRT 6
90sec @ Resistance 8 RPE 9 PRT 5
90sec @ Resistance 3 RPE 5 PRT 43) Cooldown-(Treadmill & DROM)5min @ 5.5 km/h RPE 3 PRT 8
Feet: Foot Rolls, Foot Curls
Ankles: Circles, Infinities[/list:u:7e57e728a5]
Notes: Intimidating session, felt like having a large lunch instead, but pushed through it. Usual story, worked up a good sweat, felt like puking, in short: 'a good time was had by all' :wink:

[Cilian McHugh]

6/11/03 Morning Session Start: 0700

DROM

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Pelvis: Statics, Circles, Infinities,
Hips: Statics, Double Circles, Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities
Feet: Foot Curls, Foot Rolls

FCBD: Beginner, Intermediate
Arm Elevations w/ Breathing Sync: Beginner, Intermediate, Advanced

Session RPE: 2
Session PRT: 7 Finish: 0800

Notes: Not a bad session, Not a great session. Moving on to the weighted Might 'n Mass work.

[Cilian McHugh]

6/11/03 Morning Session II Start: 0925

Might 'n Mass Session IDrumming: (2x15lbs Clubbells®)[list:655d41b031]Set 1: 8 reps each arm RPE 4 PRT 7
Set 2: 8 reps each arm RPE 3 PRT 8
Set 3: 8 reps each arm RPE 4 PRT 8
Set 4: 8 reps each arm RPE 5 PRT 7
Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells®)Set 1: 8 reps RPE 5 PRT 6
Set 2: 8 reps RPE 5 PRT 7
Set 3: 8 reps RPE 6 PRT 8
Set 4: 8 reps RPE 6 PRT 7
Clean to Side Press: (1x16kg Kettlebell)Set 1: 8 reps each arm RPE 6 PRT 8
Set 2: 8 reps each arm RPE 5 PRT 8
Set 3: 8 reps each arm RPE 6 PRT 8
Set 4: 8 reps each arm RPE 6 PRT 6[/list:u:655d41b031]Finish: 1015

Notes:Headcast to Squat is still a monster, but at least now I know what super-powers this monster has :wink:
Decided to drop the clean on each rep of the Side Press as the added momentum was really cheating.

[Cilian McHugh]

6/11/03 Afternoon Session Start: 1350

Might 'n Mass session IIRamalli: (2x15lbs Clubbells)[list:ee0c58340a]Set 1: 8 reps RPE 3 PRT 8
Set 2: 8 reps RPE 4 PRT 7
Set 3: 8 reps RPE 3 PRT 7
Set 4: 8 reps RPE 3 PRT 8
Push Press to Overhead Squat: (1x16kg Kettlebell)Set 1: 8 reps right then left RPE 5 PRT 8
Set 2: 8 reps right then left RPE 5 PRT 7
Set 3: 8 reps right then left RPE 4 PRT 7
Set 4: 8 reps right then left RPE 6 PRT 6
Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps each arm switching each rep RPE 6 PRT 8
Set 2: 8 reps each arm switching each rep RPE 5 PRT 8
Set 3: 8 reps each arm switching each rep RPE 6 PRT 7
Set 4: 8 reps each arm switching each rep RPE 6 PRT 8[/list:u:ee0c58340a]Finish: 1445

Notes: That was a Trek with a capital 'T' Due to having to work I had to hold my second training session five hours earlier than ideal- did it! (which is just as well as this will be a weekly phenomena :evil:)
Will need to attend to power generation on pressing movements - considering adding a set of 6-8 Bent Rows with 16Kg Kettlebell to get the lats into the motion.

[Cilian McHugh]

8/11/03 Morning Session I Start: 1150
DROM

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Pelvis: Statics, Circles, Infinities,
Hips: Statics, Double Circles, Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities
Feet: Foot Curls, Foot Rolls

FCBD: Beginner, Intermediate
Arm Elevations w/ Breathing Sync: Beginner, Intermediate, Advanced

Session RPE: 2
Session PRT: 8 Finish: 1305

Notes: Fine.

[Cilian McHugh]

8/11/03 Morning Session II Start: 1330

Might 'n Mass Session IDrumming: (2x15lbs Clubbells)[list:381b831ee8]Set 1: 8 reps each arm RPE 3 PRT 7
Set 2: 8 reps each arm RPE 3 PRT 6
Set 3: 8 reps each arm RPE 2 PRT 7
Set 4: 8 reps each arm RPE 4 PRT 6 Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 6 PRT 6
Set 2: 8 reps RPE 7 PRT 6
Set 3: 8 reps RPE 6 PRT 7
Set 4: 8 reps RPE 6 PRT 8Clean to Side Press: (1x16kg Kettlebell)Set 1: 8 reps each arm RPE 5 PRT 7
Set 2: 8 reps each arm RPE 6 PRT 7
Set 3: 8 reps each arm RPE 5 PRT 7
Set 4: 8 reps each arm RPE 5 PRT 6[/list:u:381b831ee8]Finish: 1420

Notes:Took the kind of morning that everyone needs occasionally and slept until 1130. Solid, felt charged afterwards.

[Cilian McHugh]

8/11/03 Evening Session Start: 1950

Might 'n Mass session IIRamalli: (2x15lbs Clubbells)[list:762b04b7d3]Set 1: 8 reps RPE 4 PRT 8
Set 2: 8 reps RPE 3 PRT 8
Set 3: 8 reps RPE 5 PRT 6
Set 4: 8 reps RPE 4 PRT 7Push Press to Overhead Squat: (1x16kg Kettlebell)Set 1: 8 reps right then left RPE 6 PRT 5
Set 2: 8 reps right then left RPE 5 PRT 7
Set 3: 8 reps right then left RPE 4 PRT 7
Set 4: 8 reps right then left RPE 8 PRT 6Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps each arm switching each rep RPE 6 PRT 7
Set 2: 8 reps each arm switching each rep RPE 5 PRT 7
Set 3: 8 reps each arm switching each rep RPE 5 PRT 8
Set 4: 8 reps each arm switching each rep RPE 6 PRT 8[/list:u:762b04b7d3]
Finish: 2100

Notes: Grueling. Significant negative self-dialogue took everything to push through. Week 1 complete, very pleased with the program so far and feel that I will start seeing big gains about two weeks from today.

[Scott Sonnon]

Congratulations, Cilian!

[Doug Szolek]

Great work Cilian! Love to see the solid effort and consistent work.

[Cilian McHugh]

Sorry for my conspicuous absence, events conspired to stop training for a couple of days. Back tomorrow. :twisted:

[Cilian McHugh]

13/11/03 Morning Session I Start: 0945

Might 'n Mass Session IDrumming: (2x15lbs Clubbells)[list:94f4d077dc]Set 1: 8 reps each arm RPE 4 PRT 7
Set 2: 8 reps each arm RPE 4 PRT 6
Set 3: 8 reps each arm RPE 4 PRT 8
Set 4: 8 reps each arm RPE 5 PRT 7Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 5 PRT 6
Set 2: 8 reps RPE 4 PRT 6
Set 3: 8 reps RPE 6 PRT 6
Set 4: 8 reps RPE 7 PRT 8Clean to Side Press: (1x16kg Kettlebell)Set 1: 8 reps each arm RPE 6 PRT 6
Set 2: 8 reps each arm RPE 5 PRT 7
Set 3: 8 reps each arm RPE 6 PRT 7
Set 4: 8 reps each arm RPE 5 PRT 8[/list:u:94f4d077dc]Finish: 1030

Notes: Ugh

[Cilian McHugh]

13/11/03 Morning Session II Start: 13

Might 'n Mass Session IIRamalli: (2x15lbs Clubbells)[list:fc0afc6ecd]Set 1: 8 reps RPE 4 PRT 7
Set 2: 8 reps RPE 3 PRT 6
Set 3: 8 reps RPE 3 PRT 8
Set 4: 8 reps RPE 3 PRT 8Push Press to OH Squat: (1x16Kg Kettlebell)Set 1: 8 reps each armRPE 5 PRT 7
Set 2: 8 reps each arm RPE 4 PRT 7
Set 3: 8 reps each arm RPE 4 PRT 8
Set 4: 8 reps each arm RPE 4 PRT 8Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps each arm RPE 5 PRT 7
Set 2: 8 reps each arm RPE 6 PRT 7
Set 3: 8 reps each arm RPE 7 PRT 8
Set 4: 8 reps each arm RPE 7 PRT 7[/list:u:fc0afc6ecd]Finish: 1430

Notes: Didn't to the DROM session today, I'll find out tomorrow what that cost me... :shock:

[Cilian McHugh]

14/11/03 Morning Session Start: 1130

DROM

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Pelvis: Statics, Circles, Infinities,
Hips: Statics, Double Circles, Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities
Feet: Foot Curls, Foot Rolls

FCBD:Beginner, Intermediate
Arm Elevations w/ Breathing Sync: Beginner, Intermediate, Advanced

Session RPE: 2
Session PRT: 7 Finish: 1215

Notes: Really seem to be sleeping a lot, I'm sure this is a great thing, but I miss the days of getting home at 0400 and goin to college at 0900 :roll: right....

[Cilian McHugh]

15/11/03 Morning Session I Start: 1055

Might 'n Mass Session IDrumming: (2x15lbs Clubbells)[list:258f72abbb]Set 1: 8 reps each arm RPE 5 PRT 5
Set 2: 8 reps each arm RPE 4 PRT 7
Set 3: 8 reps each arm RPE 5 PRT 5
Set 4: 8 reps each arm RPE 4 PRT 5Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 5 PRT 7
Set 2: 8 reps RPE 6 PRT 8
Set 3: 8 reps RPE 6 PRT 8
Set 4: 8 reps RPE 6 PRT 7Clean to Side Press: (1x16kg Kettlebell)Set 1: 8 reps each arm RPE 4 PRT 8
Set 2: 8 reps each arm RPE 5 PRT 8
Set 3: 8 reps each arm RPE 5 PRT 8
Set 4: 8 reps each arm RPE 6 PRT 8[/list:u:258f72abbb]Finish: 1130

Notes: Odd turn of events, my left side is now stronger than my right on the Side Press and also has better technique grooved. I suspect this is due to working left first then right in all exercises that involve alternation of sets or reps. Reviewing my logs I need to get back to DROM 'warm-up' (charge-up is probably a better term) every day, PRT has gone way down since stopping it.

[Cilian McHugh]

15/11/03 Afternoon Session Start: 1740

Might 'n Mass Session IIRamalli: (2x15lbs Clubbells)[list:6a38e44b42]Set 1: 8 reps RPE 4 PRT 8
Set 2: 8 reps RPE 4 PRT 8
Set 3: 8 reps RPE 5 PRT 8
Set 4: 8 reps RPE 5 PRT 7Push Press->OH Squat for Reps: (1x16Kg Kettlebell)Set 1: 8 reps left & right RPE 5 PRT 7
Set 2: 8 reps left & right RPE 6 PRT 7
Set 3: 8 reps left & right RPE 5 PRT 8
Set 4: 8 reps left & right RPE 5 PRT 7Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps each arm RPE 6 PRT 7
Set 2: 8 reps each arm RPE 6 PRT 7
Set 3: 8 reps each arm RPE 7 PRT 8
Set 4: 8 reps each arm RPE 5 PRT 7[/list:u:6a38e44b42]Finish: 1820

Notes: Good session, technique improving. However did experience one or two stuttered (not stalled) reps on the Military Press. Dropping the Push Press from each rep of the Overhead Squat bar the first to groove technique more deeply, already feel it resolving Fear Reactivity at the bottom of the Squat, will keep this up for about a week.
Oh God how I wish I hadn't skipped all those DROM sessions. Right ankle compacted to hell.

[Cilian McHugh]

17/11/03 Morning Session Start: 0830

DROM

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Pelvis: Statics, Circles, Infinities,
Hips: Statics, Double Circles, Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities
Feet: Foot Curls, Foot Rolls

Session RPE: 2
Session PRT: 7 Finish: 0800

Notes: Less than ideal session, took a while to get going and then had to cut the session short. Sucks.

[Cilian McHugh]

18/11/03 Morning Session Start: 0815

Might 'n Mass Session IDrumming to Flag Position: (2x15lbs Clubbells)[list:afbc768427]Set 1: 7 reps each arm RPE 7 PRT 4
Set 2: 8 reps each arm RPE 8 PRT 5
Set 3: 7 reps each arm RPE 8 PRT 4
Set 4: 8 reps each arm RPE 8 PRT 6Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 6 PRT 7
Set 2: 8 reps RPE 6 PRT 8
Set 3: 8 reps RPE 7 PRT 7
Set 4: 8 reps RPE 8 PRT 6Clean to Side Press w/ Chest Stretch: (1x16kg Kettlebell)Set 1: 8 reps left & right RPE 4 PRT 8
Set 2: 8 reps left & right RPE 5 PRT 8
Set 3: 8 reps right & left RPE 5 PRT 8
Set 4: 8 reps right & left RPE 6 PRT 8[/list:u:afbc768427]Finish: 1130

Notes: I know I haven't posted in a couple of days, but rest assured I haven't been slacking off, an unscheduled meeting with a couple of pints of Guinness put paid to last nights planned posting :twisted:
After talking with Doug I made a couple of modifications on my program; Drumming to Flag and Side Press with Chest Stretch
Let me tell you Drumming to Flag sucks ass, I thought my arms were going to jump out of their sockets and bitch-slap me for listening to Doug again.

[Cilian McHugh]

18/11/03 Evening Session Start: 1753

Might 'n Mass Session IIRamalli: (2x15lbs Clubbells)[list:691a559ea7]Set 1: 12 reps RPE 4 PRT 8
Set 2: 12 reps RPE 4 PRT 8
Set 3: 12 reps RPE 5 PRT 8
Set 4: 12 reps RPE 6 PRT 6Push Press and Overhead Squat: (1x16Kg Kettlebell)Set 1: 8 reps left & right RPE 5 PRT 7
Set 2: 8 reps left & right RPE 4 PRT 7
Set 3: 8 reps right & left RPE 5 PRT 6
Set 4: 8 reps right & left RPE 5 PRT 7Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 10 reps each arm RPE 6 PRT 7
Set 2: 8 reps each arm RPE 6 PRT 7
Set 3: 8 reps each arm RPE 7 PRT 7
Set 4: 8 reps eah arme RPE 6 PRT 6[/list:u:691a559ea7]Finish: 1829
Notes: Moved deeper into hypertrophy rep range, feel quite taxed, good stuff. Flag position this morning may have helped on Ramalli.

[Cilian McHugh]

19/11/03 Morning Session Start: 1320

DROM

Neck: Statics, Circles, Infinities
Shoulders: Circles, Infinities, Waves, Rolls
Elbows: Circles, Infinities, Waves, Rolls
Wrists: Circles, Infinities, Waves, Rolls
Fingers: Circles, Waves, Flaps
Thorax: Statics, Circles, Infinities, Rotations
Lumbar: Statics, Circles, Infinities, Rotations
Hips: Statics, Double Circles, Circles, Infinities
Knees: Circles, Infinities
Ankles: Circles, Infinities
Feet: Foot Curls, Foot Rolls

Four Corner Balance Drill: Beginner, Intermediate, Advanced
Arm Elevation w/ Breathing Sync: Beginner

Session RPE: 3
Session PRT: 9 Finish: 1400

Notes: Not quite ready for the advanced FCBD, unsure whether static flexibility work on Hamstrings is the key or unresolved tension in the hips. Other than that, good session nice and mobile. Dropped pelvic ROM due to close proximity of hot chicks.

[Cilian McHugh]

20/11/03 Morning Session Start: 0940

Might 'n Mass Session IDrumming to Flag Position: (2x15lbs Clubbells)[list:311e291206]Set 1: 8 reps each arm RPE 7 PRT 5
Set 2: 8 reps each arm RPE 6 PRT 6
Set 3: 8 reps each arm RPE 7 PRT 5
Set 4: 8 reps each arm RPE 8 PRT 4Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 5 PRT 8
Set 2: 8 reps RPE 6 PRT 7
Set 3: 8 reps RPE 7 PRT 7
Set 4: 8 reps RPE 8 PRT 7Clean to Side Press w/ Chest Stretch: (1x16kg Kettlebell)Set 1: 8 reps left & right RPE 5 PRT 7
Set 2: 8 reps left & right RPE 6 PRT 7
Set 3: 8 reps right & left RPE 6 PRT 8
Set 4: 8 reps right & left RPE 7 PRT 8[/list:u:311e291206]Finish: 1040

Notes: Hardcore, the wheels are turning: a few pennies dropped after considering Doug's advice for Chest Hypertrophy in relation to a recent Anatomy class, something evil this way comes :shock:

[Cilian McHugh]

20/11/03 Afternoon Session Start: 1310

Might 'n Mass Session IIRamalli: (2x15lbs Clubbells)[list:b6838df496]Set 1: 12 reps RPE 5 PRT 8
Set 2: 12 reps RPE 5 PRT 8
Set 3: 12 reps RPE 6 PRT 8
Set 4: 12 reps RPE 5 PRT 7Push Press and Overhead Squat: (1x16Kg Kettlebell)Set 1: 8 reps left & right RPE 5 PRT 8
Set 2: 8 reps left & right RPE 4 PRT 8
Set 3: 8 reps right & left RPE 5 PRT 8
Set 4: 8 reps right & left RPE 6 PRT 7Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps each arm RPE 5 PRT 7
Set 2: 8 reps each arm RPE 5 PRT 7
Set 3: 8 reps each arm RPE 5 PRT 8
Set 4: 8 reps eah arme RPE 6 PRT 9[/list:u:b6838df496]Finish: 1350
Notes: Shoulders feeling exceptionally strong, moving the weight up there with excellent control. Sweet.

Cilian,

Might add a little grinding to my routine. On the curl to MP what's your speed like. I did 5x6 each arm going slow. Is this how your doing them?

Also like drumming to flag - will try later.

Lean and mean.

Bill

[Cilian McHugh]

Bill,

Nice and slow is the way I'm going (doing the trick as well, where three weeks ago it was a test in mental fortitude, now it's an exercise in finding 'The Perfect Rep' to borrow from Dr C), 16Kg Kettlebell is feeling way to light , may be time for a heavier one for the shoulder pressing movements (Bruiser & ABC first I believe).

On the drumming to flag - If you liked that you'll hate this :wink:, I've got
the seed of an idea germinating at the moment - stay tuned.

C

Mac,

Consider me tuned

Bill

[Cilian McHugh]

23/11/03 Evening Session I Start: 1734

Might 'n Mass Session IDrumming to Flag Position: (2x15lbs Clubbells)[list:94cff2f3ad]Set 1: 8 reps each arm RPE 6 PRT 5
Set 2: 8 reps each arm RPE 5 PRT 5
Set 3: 8 reps each arm RPE 6 PRT 7
Set 4: 8 reps each arm RPE 6 PRT 7Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 5 PRT 8
Set 2: 8 reps RPE 6 PRT 7
Set 3: 8 reps RPE 4 PRT 8
Set 4: 8 reps RPE 7 PRT 7Clean to Side Press w/ Chest Stretch: (1x16kg Kettlebell)Set 1: 8 reps left & right RPE 5 PRT 7
Set 2: 8 reps left & right RPE 6 PRT 7
Set 3: 8 reps right & left RPE 6 PRT 8
Set 4: 8 reps right & left RPE 7 PRT 8[/list:u:94cff2f3ad]Finish: 1831

Notes: Strong session, feel my system adjusting well to the program's variety. Take-up time on learning the form of a new exercise has gone way down.

[Cilian McHugh]

23/11/03 Evening Session II Start: 2205

Might 'n Mass Session IISee-Saw Cast: (2x15lbs Clubbells)[list:ed2ce1cd19]Set 1: 8 reps each arm RPE 5 PRT 6
Set 2: 8 reps each arm RPE 7 PRT 6
Set 3: 8 reps each arm RPE 6 PRT 7
Set 4: 8 reps each arm RPE 6 PRT 7Push Press & OH Squat for Reps: (1x !6Kg Kettlebell)Set 1: 10 reps left & right RPE 5 PRT 5
Set 2: 10 reps left & right RPE 5 PRT 8
Set 3: 10 reps right & left RPE 6 PRT 8
Set 4: 10 reps right & left RPE 6 PRT 9Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps left then right RPE 6 PRT 8
Set 2: 8 reps left then right RPE 6 PRT 8
Set 3: 8 reps right then left RPE 7 PRT 7
Set 4: 8 reps right then left RPE 7 PRT 6[/list:u:ed2ce1cd19]Finish: 2255

Notes: Spoke to soon about the Military Press, earlier reps are beautiful but there is room for improvement later in the set. Will need to re-examine workout timing

[Cilian McHugh]

Well everything was going great and then...

It turns out I was 100% correct about needing to look at the timing of my workouts, I went to complete the following session as planned and got approximately half way through before realising that finishing out would have been counter-productive.

To explain a bit more, the previous day I participated in and taught 5-6 Circuit Training Classess and obviously on top of all my own training this wasn't smart. So with overtraining on the horizon I got up the next day hoisted the bells through Drumming to Flag and Double Head Cast to Squat all the while feeling like a herd of elephants had done a number on my trunk :wink:

Long story short, didn't plan my training week correctly, hit Overtraining was lucky and got off without a major injury, but laid off heavy training for a week to be safe.

The down side:

I haven't trained for almost a week
My nutrition predictably went a bit haywire without the training to stimulate my appetite
I feel that I've missed out on a trainig week that was going to be pivotal in my hoped for gains


The up side:

I was forced to replan my training week around what I know is going on
I got to spend some time on my new Clubbell exercise: The Leviathan watch the S&C forum for a description this week.

So my new training week is
Monday
Thursday
Saturday
sidestepping the nastiness on Tuesday hopefully.
Also back to the eating ridiculously large amounts for a man my size.

[Doug Szolek]

Good eye, to catch the "over-Train" before it catches you. Interested to see what you're new invention will look like (and feel like).

Keep up the good work :)

[Cilian McHugh]

01/12/03 Morning Session Start: 0833

Might 'n Mass Session I Drumming to Flag Position: (2x15lbs Clubbells)[list:9755b3b043]Set 1: 8 reps each arm RPE 5 PRT 7
Set 2: 8 reps each arm RPE 5 PRT 6
Set 3: 8 reps each arm RPE 6 PRT 8
Set 4: 8 reps each arm RPE 6 PRT 7Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 6 PRT 6
Set 2: 8 reps RPE 5 PRT 7
Set 3: 8 reps RPE 6 PRT 8
Set 4: 8 reps RPE 6 PRT 7Clean to Side Press w/ Chest Stretch: (1x16kg Kettlebell)Set 1: 8 reps left & right RPE 5 PRT 7
Set 2: 8 reps left & right RPE 5 PRT 8
Set 3: 8 reps right & left RPE 6 PRT 7
Set 4: 8 reps right & left RPE 6 PRT 7[/list:u:9755b3b043]Finish: 0930

Notes: Took things nice and slow to get back into the swing after my week of not training.

[Cilian McHugh]

01/12/03 Afternoon Session Start: 1550

Might 'n Mass Session IISee-Saw Cast: (2x15lbs Clubbells)[list:df2ac9223e]Set 1: 8 reps each arm RPE 5 PRT 8
Set 2: 8 reps each arm RPE 5 PRT 8
Set 3: 8 reps each arm RPE 6 PRT 7
Set 4: 8 reps each arm RPE 5 PRT 9Push Press & OH Squat for Reps: (1x !6Kg Kettlebell)Set 1: 8 reps left & right RPE 6 PRT 8
Set 2: 8 reps left & right RPE 5 PRT 8
Set 3: 8 reps right & left RPE 5 PRT 8
Set 4: 8 reps right & left RPE 4 PRT 7Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps left then right RPE 5 PRT 9
Set 2: 8 reps left then right RPE 6 PRT 8
Set 3: 8 reps right then left RPE 6 PRT 8
Set 4: 8 reps right then left RPE 5 PRT 7[/list:u:df2ac9223e]Finish: 1624

Notes: Picked up the pace quite a bit by compressing the hell out of the rest periods. I felt like I could have done more reps, but in keeping with the spirit of my reorientation day I decided to wait until Thursday to up the reps. I also feel that I have resolved my form on the Overhead Squat and will reintorduce the Push Press on each rep, next session.

[Cilian McHugh]

04/12/03 Morning Session Start: 1117

Might 'n Mass Session IDrumming to Flag Position: (2x15lbs Clubbells)[list:0b4bd4f30d]Set 1: 8 reps each arm RPE 7 PRT 6
Set 2: 8 reps each arm RPE 7 PRT 8
Set 3: 8 reps each arm RPE 8 PRT 8
Set 4: 8 reps each arm RPE 7 PRT 7Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)Set 1: 8 reps RPE 6 PRT 7
Set 2: 8 reps RPE 7 PRT 7
Set 3: 8 reps RPE 7 PRT 8
Set 4: 8 reps RPE 7 PRT 8Clean to Side Press w/ Chest Stretch: (1x16kg Kettlebell)Set 1: 8 reps left & right RPE 6 PRT 8
Set 2: 8 reps left & right RPE 7 PRT 8
Set 3: 8 reps right & left RPE 7 PRT 7
Set 4: 8 reps right & left RPE 8 PRT 8[/list:u:0b4bd4f30d]Finish: 1209

Notes: Harder than expected. Not too good for the ego.

[Cilian McHugh]

04/12/03 Afternoon Session Start: 1357

Might 'n Mass Session IISee-Saw Cast: (2x15lbs Clubbells)[list:80df7654b7]Set 1: 10 reps each arm RPE 6 PRT 8
Set 2: 10 reps each arm RPE 6 PRT 7
Set 3: 10 reps each arm RPE 6 PRT 8
Set 4: 10 reps each arm RPE 7 PRT 9Push Press & Overhead Squat: (1x16Kg Kettlebell)Set 1: 10 reps full RPE 7 PRT 8
Set 2: 8 reps partial RPE 5 PRT 8
Set 3: 10 reps full RPE 7 PRT 7
Set 4: 8 reps partial RPE 6 PRT 7Curling Clean to Military Press: (1x16kg Kettlebell)Set 1: 8 reps left & right RPE 6 PRT 7
Set 2: 8 reps left & right RPE 7 PRT 7
Set 3: abandoned
Set 4: abandoned[/list:u:80df7654b7]Finish: 1424

Notes: Well that sucked in the worst possible way. Everything just gave out. Haven't worked out since, will have to get back to it on Monday. But I'm quite pissed off at what I see as a plateau in my training.

Partial OH Squats were ones where I did not include the Push Press before each Squat rep and full ones were ones where I did.

[Doug Szolek]

Cilian,

I can empathize with the frustration of plateau but before you go and label it as such let's step back and look at what may have caused this to come about.

I just took a look back over your log all the way back to the beginning and I managed to confirm my hunch. You've been neglecting one of the foundational principles to strength and hypertrophic training. Incrementally Progressive Overload. I noted only a handfull of workouts where you increased the number of reps on any of the given exercises so in essence you were doing high volume skill practice.

Now I'm not placing blame here cause if I were I'd have to point to myself aswell, I went back to the thread where we put this monster of a program together and I found that I forgot to stress this issue anywhere. :oops:

What I saw when I looked back on previous workouts were the same number of reps being performed each session and your RPE staying the same or lowering and your RT rising (that is up to where we made some minor adjustments to the exercises you were to perform). For Functional Hypertrophy your RPE should be 7-9 and you should be increasing reps as soon as your RT gets to 8-10 and/or your RPE drops below 7. Otherwise you're doing more maitanence training to refine your performance of the skill of the exercise while producing minimal muscular adaptation.

A possible danger at this point, is that since you've been doing skill practice of the set exercises for this length of time, you may be too "good" at them to raise your RPE to the desired level in an ideal rep range.

What I want you do to see where you're at is to do as many of each of the given exercises as it takes to get your RPE to at least 7 each set of each exercise. Then report back here with those numbers. From there we'll be able to see if you're still realistically in the "hypertrophic" range for each of the exercises and adjust acordingly.

Let me know how this works and we'll blast you through this plateau in no time 8)

In faith,

[Cilian McHugh]

Thanks Doug, now that you point it out that clearly it seems like I should have worked it out myself , I'll try it tomorrow.

[Cilian McHugh]

07/12/03 Morning Session Start: 1328

Might 'n Mass Session IDrumming to Flag Position: (2x15lbs Clubbells)[list:adedd4d55d]Set 1: 11 reps each arm RPE 7 PRT 8
Set 2: 10 reps each arm RPE 8 PRT 7
Set 3: 10 reps each arm RPE 8 PRT 6
Set 4: 9 reps each arm RPE 8 PRT 5Clean to Back Pos-->Dbl Head Cast--> Shldr Pk-->Squat: (2x15lbs Clubbells)
Set 1: 10 reps RPE 7 PRT 7
Set 2: 12 reps RPE 7 PRT 8
Set 3: 13 reps RPE 8 PRT 6
Set 4: 15 reps RPE 9 PRT 7Clean to Side Press w/ Chest Stretch: (1x16kg Kettlebell)
Set 1: 10 reps left & right RPE 7 PRT 8
Set 2: 11 reps left & right RPE 8 PRT 7
Set 3: 11 reps right & left RPE 8 PRT 7
Set 4: 10 reps right & left RPE 8 PRT 6[/list:u:adedd4d55d]Finish: 1450

Notes: Took far longer than comfortable with.

[Cilian McHugh]

07/12/03 Evening Session Start: 2009

Might 'n Mass Session IISee-Saw Cast: (2x15lbs Clubbells)[list:5d8fe0f0f2]Set 1: 13 reps each arm RPE 8 PRT 6
Set 2: 8 reps each arm RPE 6 PRT 5
Set 3: 10 reps each arm RPE 7 PRT 6
Set 4: 10 reps each arm RPE 8 PRT 6Push Prees/OH Squat: (1x16Kg Kettlebell)Set 1: 9 reps (full) RPE 7 PRT 5
Set 2: 15 reps (partial) RPE 7 PRT 6
Set 3: 8 reps (full) RPE 7 PRT 5
Set 4: 10 reps (partial) RPE 8 PRT 5Military Press (Alternating): (1x16kg Kettlebell)Set 1: 6 reps left & right RPE 7 PRT 8
Set 2: Burnt Out
Set 3: Burnt Out
Set 4: Burnt Out [/list:u:5d8fe0f0f2]Finish: 1450

Notes: Well this is quite frustrating. May be due to timing of workout or other factors, will reconsider everything.

[Cilian McHugh]

I'm posting these logs three weeks later for posterity. I decided that I had been approaching this program the wrong way and decided to call it quits for the time being. I made some significant progress but not quite what I was after. For the last three weeks I've been experimenting with a couple of different training programs in a non-structured manner. I'm going to start a new log tomorrow for a Double-D Protocol.