Boatguy's New and Final Log (Ongoing)

Training Training Logs
241

07 June 2013
Friday - Deadlift
HRV - 81, Yellow

Deadlift - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 300 x 5*, 320 x 5*, 340 x 8*, Drop 260 x 13;
Front Squat - 135 x 10, 185 x 8, 225 x 5*, 240 x 5*, 255 x 5*;

Legs were still sore and stiff from the earlier training sessions this week. Seeing as how we had a game scheduled tonight, I was going to skip lifting until tomorrow. Tropical Storm Andrea is blowing through, though (or so they tell us), so our game was cancelled due to weather (hasn’t rained in hours). So I hit the Y in the late afternoon, and was surprised that while they were busy, apparently most of those people don’t know where the weight room is.

Got some good deadlifting in, really felt good and was pounding through the sets. Felt so goo, I decided to add the drop set back in today. Think I’ll do that in the future as well, depending on how I feel on each deadlift day. I also decided to add a second day of front squatting in since I liked the high frequency training from my two week adventure. Second day will only be the minimum prescribed reps, with no rest-pause set.

242

10 June 2013
Monday - Bench, Row
HRV - 87, Green

1A. DB Row - 60 x 10, 10, 70 x 8, 80 x 8, 90 x 8, 8;
1B. Bench - 135 x 10, 185 x 7, 225 x 5, 245 x 3*, 260 x 3*, 275 x 4*, RP 215 x 9 - 3 - 2;
Incline DB Bench - 60 x 8, 65 x 8, 75 x 4, 4;
Kroc Row - 95 x 20;
2A. Heavy T - 20 x 10, 12, 10;
2B. Elbow Out Extension - 30 x 8, 8, 8;
2C. Ab Rollout - 8, 8, 8;

Versa Climber - 30W/30R - 6 rounds, No HR

Good day in the gym, aside from the humidity. Our gym is basically a newer version of the old quonset huts, and apparently the AC doesn’t work very well. So instead, someone opened the doors at both ends to catch a breeze, which resulted in all the warm, humid air from outside flooding the place. Forgot how much that takes it out of ya.

Hit all my numbers like I wanted on bench. Immediately after the rest-pause sets, I could feel soreness across the entirety of both pecs. Not bad soreness, you know that immediate soreness you feel right after putting out, that fades after a few minutes? Yeah, that. Haven’t felt that in a while, or at least didn’t notice it. Even though I was doing flat bench with an arched setup (not too high), I could feel it all the way into my upper pecs.

Moved on through my other moves, then did a little round-robin for upper back, tris, and abs to save a little time. After that, with everything together, I was fairly well smoked. Had wanted to do a full ten rounds on the climber, but called it at 6. At the time I thought I still had a game tonight, but then it rained. So…no game.

243

11 June 2013
Tuesday - Squat
HRV - 81, Green

Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 5, 350 x 3*, 375 x 3*, 395 x 5*;
Front Squat - 135 x 10, 185 x 6, 240 x 3*, 255 x 3*, 270 x 6*, Drop 210 x 20;
HICT - Bike - 10:00 No HR

Not much today, just got in and hit it hard. Used the base gym, which I’m not sure about. Decent set up, just not much of anything. Didn’t realize the bar I was squatting with was slightly bent, until it tried to roll off my back on my heaviest set. Wrists felt great after that. Switched to front squats, worked up and then hit the drop set for a good solid 20. Finished those, and then hit the spin bike for some HICT. Only did 10:00, because my legs were fried from the lifting, and I always get bored doing steady cardio like that.

244

12 June 2013
Wednesday - Conditioning
HRV - 87, Green

SNERTZ - 50:00 Heart Rate Average - 152 Peak - 180

Did this one again. It’s a bit more interesting than just running for distance or time. I added back in pretty much everything I forgot last week, but cut a couple repetitions short on a few things so I could finish up the majority.

245

13 June 2013
Thursday - Pullup, Mil Press
HRV - 89, Green

1A. Pullup - BW x 5, 4, 10, 30 x 7, 60 x 5, 80 x 3*, 85 x 3*, 90 x 5*, RP 70 x 6-3-1;
1B. Military Press - bar x 10, 10, 65 x 8, 85 x 6, 105 x 4, 125 x 3*, 130 x 3*, 140 x 4*, RP 110 x 10-3-2;
2A. Neutral Grip Pullup - BW x 12, 12, 11;
2B. Lateral Raise - 30 x 8, 8, 8;
Reverse Crunch - 12#MB x 10, 10, 10;
HICT - Bike - 20:00 No HR

Had medical stuff all morning, so I had to postpone lifting. Was going to hit it after I got back from all that, but they dilated my pupils and I still couldn’t see well enough to write anything down. So I used that as an excuse and came home. Laid around for a few hours, and started feeling antsy. Wanted to do something, so I tried reading small print again, and my eyes had recovered enough for that. So I hit the Y and got some good work in. I was real happy with my numbers, especially on military press. I only got one over the required reps, but that is still progress. Dropped down for the rest-pause, and was even happier with military press.

Took a couple minute break, then hit my next set of stuff. Still felt good, pumping out the pullups. Finished that and did some reverse crunches before hopping on the bike again. Pulled up an episode of Archer on Netflix, and slowly pumped away on the bike. Best way to get in steady-type cardio I have found - plug into something you can almost lose yourself in, but still pay attention to your exertion level.

Was shaking my head at some stuff I saw in the Y today though. I will say, between the different gyms I lift at, I hardly ever see any of the kooky stuff guys describe. I mean, I have seen it in the past but not so much lately. Today: guy with his girlfriend, both balancing on Bosu balls tossing a medicine ball back and forth. Never mind the fact she could barely stay on the thing to begin with, what exactly are you training her for? Then, the two skinny guys doing reverse curls next to me while I was doing weighted pullups. First guy starts his set, only going about halfway up and jerking the bar back toward him at the top. His buddy starts after a few reps, but he is actually doing full ROM curls with good form. Even with my headphones in, I can see jerky guy tell him, NO, Like this! as he accentuates the jerk. His buddy, to his credit, says, But why?

246

14 June 2013
Friday - Deadlift
HRV - 88, Green

Box Jump - 37" x 3, 3, 38" x 2, 40" x 2, 41" x 2
Deadlift - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 320 x 3*, 340 x 3*, 360 x 8*;
Front Squat - 135 x 10, 185 x 6, 240 x 3*, 255 x 3*, 270 x 3*;

Hit the gym at work today, even though we had the day off. Could have deadlifted at the Y, but I wanted to do some box jumps. Good day, hit some good numbers. Left a couple in the tank on deads, and skipped conditioning because I was supposed to play ball tonight. After driving about 30 minutes to get to the field, find out the other team (who we were supposed to play a double header against) wasn’t showing and was giving up on game two as well. Two more W’s I guess, but we’ve won all our games this season anyway.

Skipped conditioning for the aforementioned reason, but I also didn’t know what to do. I haven’t really had a goal recently, so it was paralysis by analysis. Now, however, I do have a goal and am currently working on my plan to achieve that goal.

247

15 June 2013
Saturday - Run
HRV - 85, Green

Treadmill - Run - 1 mile @ 10 MPH - 6:10
Heart Rate Average - 172 Peak - 183

This sucked. Like I said before, I have a goal and this was sort of a gauge to see where I am. Decent bit of work to do… Got a little ‘flu-ish’ afterward, coughing a little. Went away pretty quick though.

So, the goal: I am applying for a program, and part of making myself more competitive (especially at my age, since at 36 I will need an age waiver and a time in service waiver) is as close to perfect as I can get on the Army PFT. So I am looking for 75 pushups, 76 situps, and a 2-mile time as close to 13:18 as I can get. All of this is trainable, and IIRC, I did a 2-mile time a couple years ago (for a different ‘tryout’) around 13:30. I have always sucked at pushups (and situps), but like I said, I know I can train to meet this goal. I figure that a 300 APFT score will look much better (on paper) than me writing some nonsense about how young I feel.

So my plan is thus: Litvinov 2x per week, tempo runs 2x per week, and cardiac output work 2x per week. I rarely do not have an issue with recovery, but I will monitor myself (via HRV) and adjust as necessary. The cardiac output work is basically active recovery anyway, so I think this plan looks good. It’s going to suck in practice, but it should do the trick. I used the LItvinov’s to good effect a few years ago, getting my 1.5 mile time down below 10:00. Not sure when I will take the test, but I have some time for this to take effect, so to speak. Guessing I’ll do a practice test at some point, to gauge progress - haven’t thought that far ahead yet.

For those who have never heard of it - Litvinov - some sort of lower body movement at decent weight for 8 reps, followed immediately by 1/4 mile sprint. I misread the original article, which stated to rest to full heart rate recovery. Instead, I was only resting 90 seconds between iterations. Worked pretty good, like I said. I was doing front squats for these, not sure if I will keep those in or do what I had done the last few times I used this and only do the sprints. These are preferably done on a track, but I never had access to a squat rack right next to a track, so I used the treadmills in the gym. Again, like I said, worked pretty good.

248

17 June 2013
Monday - Bench, Tempo Run
HRV - 87, Green

1A. DB Row - 60 x 10, 10, 70 x 8, 80 x 8, 90 x 8;
1B. Bench - 135 x 10, 185 x 8, 205 x 6, 230 x 5*, 260 x 3*, 290 x 3*, RP 230 x 8-2-1;
Incline DB Bench - 65 x 8, 8, 75 x 4, 4;
Kroc Row - 95 x 20;
2A. Dip - 90 x 8, 8, 8;
2B. Band Pullapart - 25, 25, 20;

Tempo Run - 30W/15R @ 9mph - 2 sets of 6 Heart Rate Average - 156 Peak - 167
PM
100 Pushup Week 3 Day 1 (3-1) - 14, 18, 14, 14, 30;
200 Situp 3-1 - 18, 25, 19, 19, 30;

Day off from work, so I hit the Y. Felt a little unstable going up to 290 as slick as the benches there are, but still got 3. Ass came up a little on the last rep, just so I wouldn’t get stapled. Once I had it moving again I reset and finished. Felt good after the rest-pause set, cranked out some good sets. Pounded through accessory work, and then hit the treadmill to start my new conditioning plan. Started the tempo runs at 10mph, but that was too fast. Heart rate started climbing too fast and high, so I dropped the speed. 9mph seems to be the right spot, I’ll stick with that for a while.

The other two sides to the perfect APFT pyramid are pushups and situps, so I hit those tonight while watching TV. Reps are pretty low, but I am starting at week 3 of a 7 week program (google 7 weeks to 100 pushups if you are interested) so hoping it still works appropriately. Little sucky doing it after hitting chest like I did, but it should still do the trick.

249

18 June 2013
Tuesday - Squat, Front Squat, Contioning
HRV - XX, Green

Box Jumps - 38" x 3, 3, 40" x 3, 42" x 2;
Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 330 x 5*, 375 x 3*, 420 x 5*;
Front Squat - 135 x 10, 185 x 7, 225 x 5*, 255 x 3*, 285 x 3*, Drop 225 x 8;
PM
1/4 mile repeat - 1/4 mile @ 12mph/90 sec rest x 4 Heart Rate Average - 143 Peak - 180
HR before/after: 1 - 96/163, 2 - 126/176, 3 - 128/176, 4 - 139/180, 90 sec after - 140

Can’t wait to see what soreness I have in store tomorrow. Great day today, felt strong and was really happy with my numbers. I got 3 reps at 420 a few weeks ago, so since I was repeating the same weights for another cycle I decided I had to go for more reps - 5 it is. As I got to the fourth rep, I dropped into the hole and began to push out. About the time I started moving up, the volume in my ears dropped noticeably. I was lifting with earbuds in, and had them at a decent volume. At that point, I could barely hear the music, or anything else for that matter. When I locked out at the top and paused for a breath or two, my hearing came back. Same thing happened on the fifth rep. Kind of freaky, never put out like that before. Didn’t notice any visual disturbances, but I figure that was next.

Took a couple minutes, and then switched to front squats. Only got 8 on the drop set - might have been able to squeeze out a few more, but I wasn’t too interested in completely killing my legs before the repeats. Took a little longer to finish all that than I expected, so I pushed the repeats until later.

Came back in the early afternoon, and hit the treadmill. I felt great after the first and second interations, but the third one hit me a little harder. Started to feel fatigue after that one, but I still pushed through the fourth one. Going to have to push through quite a bit if I want to get the run time I am reaching for, might as well get used to it.

250

19 June 2013
Wednesday - Conditioning
HRV - 86, Green

Bike - HICT - 10:00
Elliptical - Cardiac Output - 45:00 Heart Rate Average - 126 Peak - 141
PM
Pushups - 3-2
Situps - 3-2

Today was just conditioning. Hit the base gym and hopped on a spin bike first to do ten minutes of HICT. Finished that, then went upstairs to the cardio room. Hopped on the elliptical and watched History channel while cruising along. Pretty easy day, going along the new plan.

Went and saw a movie, and forgot to do my pushups and situps beforehand. Got home and did them around 10 and then ate a small late meal. I always hated doing calisthenics, they are pretty boring.

251

20 June 2013
Thursday - Pullup, Press, Tempo Run
HRV - 84, Yellow

1A. Pullup - BW x 5, 5, 10, 30 x 8, 50 x 6, 75 x 5, 85 x 5, 95 x 4*, RP 75 x 5-2-1;
1B. Military Press - bar x 10, 10, 65 x 8, 95 x 6, 115 x 5*, 130 x 3*, 145 x 3*, RP 115 x 7-3-1;
2A. Neutral Grip Pullup - 12, 12, 12;
2B. Lateral Raise - 30 x 9, 9, 9;
3A. Screw Curl - 40 x 8, 8, 45 x 8;
3B. Band Pullapart - 20, 20;

Tempo Run - 30W/15R @ 9mph x 6, 8/full HR recovery // 2 sets (1- 6, 2- 8)
Heart Rate Average - 153 Peak - 168

Woke up to a yellow this morning. Pretty sure it’s at least partially due to my situps and pushups so late last night. Still hit a full workout as planned. Top sets of both were sucky, but I got the numbers I wanted. Hit both rest-pause sets as well - I’ve been getting a good amount of reps on the first part of the rest-pause set, adding a decent amount of volume.

Finished those and hit some accessory work, more pullups and lateral raises. Shoulders felt pretty smoked after that, especially after the pullaparts. Guess there is more stabilization involved by the delts than I expected. Took a few minutes after all that before I headed upstairs to hit the treadmill.

Keep losing my count on sets when I do these, I guess I’ll have to keep a pen and scratch paper on the treadmill so I can make tick marks after each one. Was only going to do 6 reps on each set, but on the second set I just felt like doing more- so I did.

252

So. Was at my daughters softball game last night, throwing with her to help her warmup before the other girls showed up. She is still new to the game (first season), but has improved better than I expected - little Dad bragging: she got two solid hits last night.

Anyway, she has this thing where she rears back to throw and right as the arm is coming forward, will get distracted, look away for a split sec then look back, and you have no idea where the ball is going. Drives me nuts. She did that to me, it went to my left. I took a couple steps over to try and snag it, right into a shallow grassy/muddy puddle thing. Feet started slipping, I managed to stay upright, but in the process pulled something in my right lumbar area, right around the top of the pelvis. Started to tighten up during her game, then woke up with it pretty tight and sore.

So I had to scrub lifting today, including the sprints I was supposed to do. Got some flexeril from work, so hopefully some rest and recoup over the weekend and I should be back at it Monday.

Monday I will be starting a trial run of Juggernaut, using the inverted 10s and 8s, and undulating instead of linear (10, 5, 8, 3 instead of 10, 8, 5, 3). Since I was repeating a second 531 cycle at the same weight (and beating all my previous numbers, which was the point), I am going to go ahead and increase the weights for deadlifts as if I had done them today, using the standard 531 increase of 10 pounds per cycle for lower body lifts instead of the X amount of weight per extra rep from Juggernaut, which I used for my other weights.

Can’t stand getting hurt like this. Especially from something this stupid. About the same as a couple years ago when I was getting up out of bed one morning, and twisted wrong as I sat up, shooting spasms and pain throughout my lower back. Had to lay back down that time, then took a little work getting up and moving. Good news is, I typically bounce back pretty quick from these. At least it’s only happened the two times (so far). Getting old sucks.

253

24 June 2013
Monday - Bench, Row, Tempo Run
HRV - 81, Yellow – This always pisses me off: I take a couple days off from training and get nothing but greens during that time, then the first day I plan on training again - YELLOW. For no reason I can tell- slept fine, didn’t get up early or anything.

Juggernaut
10 Wave
Accumulation

Med Ball Chest Pass - 8# - 10 total
A. DB Row - 80 x X, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5;
B. Bench - 135 x 10, 185 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5;
Incline DB Bench - 55 x 12, 12, 10, 10;
Dip - 90 x 10, 8, 8;

Tempo Run - 40W/20R @ 9mph - 6 reps/Heart Rate Recovery to 120ish/6 reps
Heart Rate Average - 160 Peak - 175

So today I started Juggernaut. Figured I’d give it a trial run after talking to a few guys who have gotten great results from it. If I like it I’ll either keep cycling through it, or alternate each full cycle with one cycle of 531, just to break it up. From reading through Chad’s book, the two seem to be very complimentary. I took my training maxes on all the major lifts from 531 (plus the increases based on this last cycle) and threw them into the percentages for Juggernaut. Because I am kind of a geek when it comes to that type of stuff, I plugged it into Excel and made a 4-page spreadsheet complete with formulas to automatically calculate my percentages based on what I plug into the training max boxes.

Started with med ball throws on the basketball court at the Y - only part of the gym with a concrete wall. Expected to get told to stop, but didn’t. Went from that to bench and rows. Still supersetting although technically I am not supposed to on this program (wasn’t supposed to on 531 either, but whatever), with a 60 second rest between the end of B set and beginning of next A set.

For accessory, I scaled back a little due to the added volume. I am doing the inverted and undulating model Chad proposes in 2.0. Basically, instead of going through the waves 10, 8, 5, 3, you switch a couple around and go 10, 5, 8, 3 so you don’t go so long without handling heavier weights. Inverted means instead of 5 x 10 and the like, you reverse it and do 10 x 5. Makes for a longer bench session, but no biggie. For inclines, I also lowered my weight a little and added reps to each set. Hit dips instead of the extensions I normally do, should have lowered the weight a little more on these as well so I could hit more reps.

Went upstairs, did my 5-minute warmup and then hit the tempo runs. Went ahead and increased the work period to the max recommended by Chad, which is 40:20. Only did 2 sets of 6 reps of these, with a full heart rate recovery in between.

Had two late games tonight, both of which we won. Got some decent hits, but my fielding was sucky. Tried first base, and now I remember why I don’t play first.

254

25 June 2013
Tuesday - Squat, Front Squat
HRV - 78, Red

Box Jump - 37" x 2, 2, 2;
Snatch Pull (from knee level) - 95 x 3, 135 x 3, 3, 3;
Squat - 135 x 5, 185 x 8, 225 x 6, 275 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5;
Front Squat - 135 x 8, 185 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5;

Got to bed late last night due to the late games (second one ended at 1030), and then had to get up early so I could drop the kids at a friends and make it to a med appointment an hour away. Got there, finished that so I don’t have to go back up there again, and then headed back to the gym at work. I hate getting a red score, so I remeasured getting a slightly higher red score. At least this time I know why I got it - got to bed late, had to get up early, and couldn’t sleep for dick in between.

Hit some box jumps first, lowering my normal volume on these since I planned on adding in the snatch pulls after reading CT’s article the other day. I used to do these fairly regular, but dropped them at some point. I also forgot to write down the box height I was supposed to use (based on Chad’s percentages), so I just guessed and did 37". Which was higher than I was supposed to use. Pretty easy jump for me, so I don’t know if I will use the percentages or just bounce around near my measured highest jump (currenlty about 42").

Hit a few sets of snatch pulls, not moving any serious weight. On deadlift day I’ll work up in weight beyond what I was using today.

Set up the bar to squat and got to work. Even after the ramp up sets, took a few to really feel like I was in my groove. That’s kind of the point of the higher number of sets though, right? Finished those, stripped some weight, and did the same thing for front squats. Still planning on doing front squats for both leg days, but I’m thinking I’ll use 531 protocol for deadlift day.

Since I had a red today, I called it after finishing front squats. I planned on doing the 1/4 mile repeats, but I thought that would be pushing it. Better to recover from today’s workout and combine it with cardiac output tomorrow.

255

26 June 2013
Wednesday - Conditioning
HRV - 86, Green - After a yellow and then a red, got back in the green. Now to get some work done…

1/4 Mile Repeats (on track) - HR Recovery to 120’s; 1- 1:10, 2- 1:17, 3- 1:29;
Heart Rate Average - 156 Peak - 184

-15-20 minute break -

Cardiac Output - Elliptical - 40:00 Heart Rate Average - 133 Peak - Monitor said 164, but I never got above 140 during this

Stayed up later than I meant to, so I slept in later to compensate. Hit the track near the Y, since I know from experience that the treadmills at the Y won’t hold the necessary speed to do these. About noon by the time I got there and got started, pretty warm and fairly humid - perfect training conditions. Hit the first one, going by my time I was running faster than I do on the treadmill. Took a good 2-3 minutes for my heart rate to get all the way down into the 120s. Hit the second one, could feel myself slowing a bit. Similar rest period, and then a third rep. Definitely felt myself slow down on this one. Finished, and called it on that.

Hopped back in the car, and hit the Y. Got on the elliptical, loaded up Archer on Netflix on the ol’ phone, and watched a couple episodes to keep myself entertained. Using the elliptical to save what beating on the knees that I can, but I usually hate using that thing. Most of them don’t feel right to me, only a couple of the models I have used have a motion that feels fairly smooth. This one was alright, but still kept kicking my heels off the tread as it cycled.

256

27 June 2013
Thursday - Pullup, Military Press, Tempo Run
HRV - 83, Green

Medicine Ball Vertical Throw - 10 total
1A. Pullup - BW x 10, 30 x 8, 50 x 5, 65 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5;
1B. Military Press - bar x 10, 10, 65 x 7, 95 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5;
2A. Lateral Raise - 30 x 10, 10, 10;
2B. Screw Curl - 40 x 8, 8, 8;

Tempo Run - Treadmill - 40W/20R @ 8.5mph x 6 reps/heart rate recovery to 117/6 reps
Heart Rate Average - 153 Peak - 168
Band Pullapart - 30, 30;

At the Y again, because I barely go to work anymore. Had the kids anyway, so that was my only option. Felt like a ball buster. Sets of 5 at 65# didn’t seem like much, but it was a bit harder than I expected. Got through it though, and managed to get all my reps all the way through. Didn’t expect that, figured I’d drop a few on the last sets. 95 for mil press was no biggie, though.

Hit lateral raises and screw curls for accessory work, then hit the treadmill. Felt worn out already after the higher number of sets, so I reduced my speed a little. Only 0.5 mph difference, probably didn’t save any substantial amount of energy but whatever. Did a set of pullaparts in between the sets of tempos, and then another set after I was done, and that was it.

257

28 June 2013
Friday - Deadlift, Front Squat
HRV - 81, Green

Box Jump - 37" x 3, 3, 3, 3;
Deadlift - 135 x 10, 185 x 8, 245 x 10, 10, 10, 10, 10;
Snatch Hang Pull - 135 x 4, 155 x 3, 185 x 3, 2, 2, 2;
Front Squat - 135 x 10, 185 x 7, 225 x 5*, 240 x 5*, 255 x 8*;

At the Y again. Actually went in to work for a short time to handle some bidness, dragging the kids along since the wife is still out of town. Didn’t use the work gym while I was there since i wasn’t about to drag the kids in there as well, with other guys in there trying to get shit done.

Y has this funky ‘fitness center’ thing inside, it’s kind of a cage with monkey bar-type rungs across, single cable stacks on certain corners, pins to attach stuff…really all kinds of odd crap. They have a platform that attaches on the pins, adjustable for height, that can be used for box jumps. Unfortunately, it adjusts in about 6" increments, but at least it’s something. I was going to do weighted box jumps today, but since I had no vest and had never tried them with DBs, I just did regular unweighted ones. Went from there to deadlifts, and did the regular 5 x 10 instead of the inverted method. Same volume, just saved some time, and the prescribed weight wasn’t high enough to cause form break down.

Snatch-grip high pulls were next, it wasn’t till I got home and looked it up that I remembered I was supposed to do those before deads, not after. Whatev. Did a few sets of those, working up to multiple doubles at 185. Haven’t done them in a while, so I figured that was a high enough weight without totally sacrificing form. Moved from that to front squats and pounded those out. 255 for reps was harder than I expected, and I only did 8. Could have got a few more, but didn’t want to wreck my thighs before the games tonight. Ended up doing more running than I typically do during the games (we were down a player in the first one, so I played short right center in order to cover the vacant second base spot as well, ended up just moving in and playing second most of the first game), between fielding and batting around as many times as we did. Two more W’s (we’ve only lost 1 game I think).

258

01 July 2013
Monday - Bench, Row, Tempo
HRV - 82, Green - Once again, I don’t get it. Take two days off, score spikes really well during those two days, then plummets on the day I start training again.

Juggernaut
10 Wave
Intensification

Med Ball Chest Pass - 8# x 3, 3, 2;
A. DB Row - 60 x 5, 5, 80 x 5, 5, 5, 8, 8, 8;
B. Bench - 135 x 10, 155 x 8, 170 x 5, 195 x 5, 210 x 10, 10, 10;
Incline DB Bench - 55 x 12, 11, 11, 12;
Dip - 90 x 8, 6, BW x 15;

Tempo Run - 40W/20R @ 8.5mph - 7 reps, HR recovery to 120s, 7 reps.
Heart Rate was skewed and inaccurate because my monitor was screwing up again and saying I had a pulse of over 200 before I completed the first 40 second run. I saw legit measures in the 170s, but no way to tell an average or accurate peak.

Did some quick med ball throws before starting bench. Kept my row reps low, then increased them as the bench reps increased. I switched to the normal rep count for 10 wave as opposed to the inverted model. 10 reps at this weight was no biggie, so I cranked them out. Was going to throw in a set of Kroc Rows, but I just felt wiped after Bench/Row and Inclines. Tried doing dips, only got one full set, failed toward the end of the second. Hit some BW dips, then hit the treadmill. Maintained speed, increased rep count. HR monitor problems like I said above, kind of annoying. Guessing it is the increased volume causing the extra fatigue, wasn’t having issues like this on 531. Guess we’ll see what happens.

259

02 July 2013
Tuesday - Squat, Front Squat
HRV - 86, Green

Box Jump - 36" x 3, 3, 3, 3, 3;
Squat - 135 x 10, 185 x 8, 255 x 5, 290 x 5, 310 x 10, 10, 10;
Snatch High Pull from Floor - 95 x 3, 135 x 3, 155 x 3, 185 x 2, 205 x 3;
Front Squat (heels blocked) - 135 x 10, 185 x 7, 240 x 3, 255 x 3, 270 x 5, 210 x 12;

Paid the daily rate to go to Brute instead of driving all the way to base. Probably won’t do that again, since they raised the daily rate today. So, got in and hit the box jumps - did the prescribed number off of Prilepin’s table from Chad’s book. Moved from that into squats. Stayed with the standard model like I have been, doing 3 sets of 10. Little tough, but good solid reps.

Hit some high pulls from the floor, working up to 205 for 3 reps. Finished those pretty quick, then hit the front squats, 3 x 3 week from 531, plus the drop from DC. Tried blocking my heels up to put more stress on the quads, something I haven’t done in years. Actually, not sure I ever did that with front squats, though I recall doing it with back squats a LOOONG time ago.

260

03 July 2013
Wednesday - Conditioning
HRV - 77, Yellow

AM:
1/4 mile Repeats @ 12.5mph - 4 reps w/ 90 seconds rest
HR before/after each reps: 1- 97/173, 2- 129/177, 3- 137/179, 4- 143/182; 60-sec after last rep- 169

couple hour break
PM:
Elliptical - cardiac output - 40:00
Heart Rate Average - 120 Peak - 130

I have a love/hate relationship with the 1/4 mile repeat. I love the results from doing them consistently for a month or two, but I hate the way I feel in the middle of the workout. Feel like shit right after I finish too, but at the same time I get that ‘Sweet, I’m done with another one, I conquered that bitch’ feeling. More of a ‘sweet, I’m done’ really, but still. Funny thing is, I got my HR up to 182 on that last rep. If you follow the standard 220-age BS formula to figure max heart rate, I was at 99% on that one. While I would say it was probably in the 90th percentile at least, I would realistically guess that my true max HR is somewhere at least in the 190s.

Took a couple hours while I got some work done (not much, admittedly), then did cardiac output training at the Y. Why drive all the way to the Y when I had a gym right there near my office? Can’t get so much as a cell sig in the work gym, let alone wifi of any sort (same at the base gym). The Y has free wifi, so I can watch Archer and laugh like a tard while I mindlessly ellipt along (yeah, I made that word up - what would you call what is done on the elliptical?) I hate doing steady-state cardio, especially on a machine, so watching something really helps numb the pain.