Boatguy's New and Final Log (Ongoing)

Training Training Logs
261

05 July 2013
Friday - Pullup, Military Press, Tempo
HRV - 91, Green

Took the 4th off for obvious reasons, besides we just had a packed day for once. Got a green measure that morning, then after taking the full day off and a good nights sleep, woke up to a really high green today. So after my med appointment this morning, I hit the Y and killed some weighted pullups and military presses.

1A. Pullup - BW x 5, 10, 30 x 7, 60 x 5, 65 x 5, 70 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3;
1B. Military Press - bar x 10, 10, 65 x 7, 85 x 5, 100 x 5, 110 x 10, 8, 3, 3, 3, 3;
Neutral Grip Pullup - BW x 15;
Lateral Raise - 30 x 10, 10, 10;
2A. Screw Curl - 40 x 10, 10, 10;
2B. Band Pullapart - 20, 20, 20;

Tempo Run - 40W/20R @ 8.5mph - 7 reps/HR recovery to 107/7 reps
Heart Rate Average - 151 Peak - 165

Place was more packed than I expected. Guess I wasn’t the only one with the day after the 4th off. Still found a little corner where I could get my work done - did have to share it a little while I was pounding out endless sets of pullups. I knew I couldn’t do one set of 10 pullups with 70 pounds, let alone 3 sets. So I was going to do the 10 x 3 on pullups, but I thought I could hit 3 x 10 on pressing. I was wrong. Got most of the way through the second set, but decided to stop on a good round number and then do the remainder of the total volume of 30 reps in sets of 3. Left a few sets of pullups that weren’t supersetted, but that worked out pretty good. Hit a slightly shorter rest period, and was able to hit them with a bit more energy. Put the belt away after I was done, then came back for one rep-out set of bodyweight neutral grip. Got 15, might have been able to grind out a couple more, but 15 was good. Moved on to lateral raises, then supersetted curls with pullaparts.

Took a couple minutes (basically long enough to get my HR monitor set up and get upstairs to the treadmill), then did a 5 minute progressive warmup. I start this at 3.5 mph, then increase speed every minute on the minute: 3.5 - 5 - 6 - 7 - 8. After 8, I dropped it to 4 and then 3 to let my heart come down. Then I get the treadmill up to speed, and hop on the belt at the minute mark - that makes it easier to keep track of work/rest periods. Finished those up, drank my shake, stretched, hung upside down for a bit and headed home.

262

06 July 2013
Saturday - Deadlift, Front Squat
HRV - 86, Green

Box Jump - 37" x 3, 3, 3, 3;
Hang Snatch Pull - 135 x 4, 155 x 3, 3, 3, 3, 3;
Deadlift - 135 x 10, 185 x 7, 225 x 5, 255 x 5, 275 x 10, 10, 10;
Front Squat - 135 x 10, 170 x 5, 195 x 5, 210 x 10, 10, 10;

Hit the Y again. Took my 12yo daughter, to start teaching her how to lift (very light weights, of course). She was super motivated and was very interested to learn stuff, but I shouldn’t have tried to mix teaching her with my normal workout. Taught her proper squat form - used wall squats (stand facing a wall a few inches away, then squat down without touching wall), forcing her to sit back properly. Just had to remind her to keep her knees out. After a few sets of those, she did a set of 20# goblet squats with really good form (considering she just started). Also taught her bench and overhead press, as well as a few sets of pullups on the assisted pullup machine.

As for me, hit some box jumps before doing a few sets of hang pulls. Moved on to deadlifts, and managed to do 3 x 10 at 275 - just had to reset the grip once each set. After cranking through those, hit the front squats, using Juggernaut setup this time (did 531 protocol on Tuesday). Finished up with some stretching and we went home.

263

Juggernaut - 10’s Wave
Realization Week

08 July 2013
Monday - Bench, Row, Tempo
HRV - 81, Green

Medicine Ball Chest Pass - 8# x 2, 2, 2;
1A. DB Row - 80 x 8, 8, 8, 8, 8;
1B. Bench - 135 x 8, 155 x 5, 185 x 3, 215 x 1, 230 x 12;
Incline DB Bench - 55 x 12, 12, 12, 12;
Kroc Row - 90 x 20;
Dip - 90 x 8, 8, 8;

Tempo Run - 40W/20R @ 8.5mph - 10 reps/heart rate recovery/10 reps
Heart Rate Average - 160 Peak - 177

Today begins the end of my first wave doing Juggernaut. Got some good work done in the gym. Wasn’t too sure about repping out 230, wasn’t sure I’d meet the goal of 10, let alone get 12 - so I was really happy with that, great way to finish the wave. Cranked through the rest of the workout, only hiccup was dips. 90 for multiple sets of 8 isn’t usually too much of a worry, but it has been kicking my ass lately. Guessing the added volume on bench is fatiguing my tris more than I expected.

Went upstairs for the treadmill, and decided to get 2 full sets of 10 reps each. So, overall, good day. I’m still stoked about getting 12 at 230, never would have thought I’d get that.

264

09 July 2013
Tuesday - Squat, Front Squat
HRV - 75, Yellow

Box Jump - 40" x 2, 2, 2, 2;
Squat - 135 x 10, 185 x 7, 230 x 5, 275 x 3, 320 x 1, 345 x 12;
Snatch High Pull (from blocks, bar just above knee) - 95 x 3, 135 x 2, 155 x 2, 185 x 3, 3, 3;
Front Squat - 155 x 5, 185 x 3, 215 x 1, 230 x 13;

Didn’t have to work, but went in just to use the work gym. The Y only has the Smith and the Max-rack thingy, no squat rack with a free bar.

So, hit some box jumps, then moved on to squatting. Worked up to the top set of 345, and started repping. Got 12 on this one too, without wearing a belt. I’ve been wearing it the previous two weeks for the higher rep sets, just to avoid my back fatiguing and getting sloppy. Hit the snatch pulls, using scoops on the lowest spot on the rack - put the bar just above the knees. Worked up to 185, and did a few sets of 3. Moved on to front squats, cranking through the ramp-up sets to get to the rep out set at 230. Didn’t want to finish another one at 12, so I squeezed out one more for a lucky 13.

Seem to have been getting better results by not doing cardio after squatting, so I’m sticking with that for a while.

As for Wednesday, I got a green measure, but I’ve been fighting a sinus thing the last few days. Since that really hasn’t been conducive to effective cardio in the past, I figured I’d skip it and take a day off.

265

11 July 2013
Thursday - Pullup, Military Press, Tempo
HRV - 89, Green

1A. Pullup - BW x 10, 30 x 7, 55 x 5, 65 x 3, 75 x 1, 80 x 7;
1B. Military Press - bar x 10, 10, 80 x 5, 95 x 3, 110 x 1, 120 x 7;
2A. Neutral Grip Pullup - 12, 12, 12;
2B. Lateral Raise - 30 x 10, 10, 10;

Tempo Run - 40W/20R @ 8mph - 8 reps/HR Recovery/8 reps
No HR - Monitor Malfunctioned (again)

Got up early today to hit the gym before heading to the airport. Y was a little busier than I expected for that time of morning, but I was still able to get in and get shit done. Hit the pullups and mil press, felt pretty good. I had been eyeballing the rep-out weights for the final set on both of these since I set up my spreadsheet, and really didn’t figure I would get 10, let alone more. And, I was right. Got to 7 on each one, and that was pretty much it. Might have been able to squeeze out another rep on the presses, but my form was already starting to get sloppy. Pullups, no way I would have gotten chin over the bar again. I think my training max is too close to my real max, so I am dropping back on the weight on both of these for the next wave. I was surprised I got 7 reps at 80#, but I still think I need to pull back a little in order to get more quality reps instead of missing a few.

Moved on to neutral grip pullups and lateral raises, pounded through those so I could get on the treadmill. I was under a bit of a time crunch, so I moved pretty quick through the entire workout. Got on the treadmill, and due to the sinus thing I mentioned before, I lowered the speed again to 8. Only 0.5 decrease, so probably not much of a difference, but I felt better while doing it. Heart rate was doing good in the first set, but the monitor started going screwy when I started the second one. Only did 2 sets of 8 reps instead of the full 10 on each, mainly to save a little time.

Finished up, got a stretch in, and headed home to shower before jumping a plane to sunny NV.

266

12 July 2013
Friday - Deadlift, Front Squat
HRV - 80, Green

Snatch High Pull (from the hang) - 95 x 5, 135 x 3, 155 x 3, 185 x 3, 3, 3;
Deadlift - 135 x 10, 185 x 8, 205 x 5, 245 x 3, 285 x 1, 310 x 14;
Front Squat - 135 x 5, 185 x 5, 225 x 5, 255 x 3, 285 x 3;

Got a good night’s sleep after getting into Fallon, then got up fairly early to hit the gym before going in to work. Cranked through the high pulls, before getting set up on the lifting platform for deadlifts. Worked up through those, felt pretty good. Rep-out set was 310, I was pretty stoked when I got 14 reps on that one, didn’t even have to reset my grip. Took a short breather, then moved to a rack to do front squats, using the 531 protocol for today. Being 531 week on that one, I worked up to 285 for the rep-out, and got 3 reps.

Again, went and hit a good stretch after finishing all those, then did some inverted hanging to decompress the spine. I’ve been doing it pretty religiously 3-4 times per week for a few weeks now, and it really seems to be helping. The nerve pain I usually get in my hips and thighs from extended periods sitting has decreased considerably, in that I can sit longer than I used to before the pain starts. So, definitely worth the money for the boots and the odd looks I get while doing it in public.

267

13 July 2013
Saturday - Conditioning
HRV - 79, Green

Repeats - 1/4 mile @ 12.5mph/90 second rest x 4 Heart Rate Average - 148 Peak - 177
Hr at start/finish - 1- 104/174, 2- 120/174, 3- 131/176, 4- 137/177
Cardiac Output - Elliptical - 40:00 Heart Rate Average (using handles, monitor malfunctioning AGAIN) - 130

Cranked through the repeats as quickly as possible, got that dry-cleaned lung feeling I love Oh-so-much. Treadmill takes for ever to get up to speed, so each repeat took longer than normal (1:30ish versus 1:12ish on the Woodways back at the Creek). Finished those up, breather just long enough to move my crap over to the elliptical and get set up on Netflix - they have all the seasons of Burn Notice (besides the current one of course), so I started watching them today. I have seen bits of a few episodes, not sure why I never watched the series over the last few years. Anyway, cranked along on the elliptical watching the pilot episode - good way to pass the time.