Boatguy's New and Final Log (Ongoing)

Training Training Logs
121

oohlala - Yeah, it definitely is both. Great results though.

14 December 2012
Friday - Shoulders, Smolov, Traps
HRV - 75, Yellow

Military Press - bar x 10, 10, 65 x 8, 85 x 6, 105 x 5*, 120 x 3*, 130 x 5* - 95 x 6;
Lateral Raise - 30 x 8, 8, 35 x 4, 4, 40 x 3, 3, 45 x 2, 2;
Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 5, 335 x 5, 5, 5, 5, 5, 5, 5;

  1. Standing DB Shrug - 110 x 8, 120 x 6, 6, 130 x 4;
    2A. Prone Incline Shrug - 65 x 12, 12, 15;
    2B. 4 Way Neck Machine - 50 x 20, 20, 20;
  2. Rear Shrug/Front Shrug (superset) - 275 x 8/10, 9/8, 8/6;

Felt good in the gym today. Was real happy with military press, getting 5 on the top set got me pretty pumped. I went directly into a 95# drop set after that, for another 6. I like throwing drops in occasionally for a little extra intensity and volume.

Squats felt good. Monday of this week when I squatted, my lower back was screaming, but it hasn’t bothered me since, which is good. I’ve been watching the clock on these the last few sessions, to keep my rest periods from running too long. I started out at 2 minutes, but that was way too long so I settled at 90 seconds (give or take). Tomorrow is the last day of the Smolov intro, then I will take a few days off and test my max on Thursday of next week. Trying to work out someone to video it, so I can post it. The last week of this ‘experiment’ (the week right after New Year’s), I am planning to test my bench, military press, and deadlift maxes to figure my 531 weights again. Might try to video those, and take ‘after’ pictures as well.

Kind of getting tired of doing shrugs, but still liking the results. Traps have blown up a bit, as have arms again. I quit doing direct arm work a while back, but I think I will keep at least some in from now on.

122

15 December 2012
Saturday - Arms, Smolov
HRV - 83, Green

1A. Dip - 75 x 8, 8, 100 x 4, 4, 125 x 3, 3, 150 x 1, 1;
1B. Incline Curl - 45 x 8, 8, 50 x 4, 4, Screw Curl - 60 x 3, 3, 65 x 1, 1;
2A. Elbow Out Extension - 40 x 10, 10, 10;
2B. Hammer Curl - 50 x 6, 8, 8;
Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 3, 355 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3;

Good workout today, though most of the weights felt a little heavier than they should have. Bunch of guys were training for the upcoming ‘Brute’s Strongest Man V’ in February, which is always cool to watch. Hopefully I’ll be in town so I can go watch.

Anyway, got some good dips in, as well as the curls. Squats felt alright, but I initially felt more fatigued than I should have. Got a second wind at some point though, and cut my rest period from 2:00(first 3-4 work sets) back down to 90 or so. But, FINALLY. Today was the last day of the intro cycle, I can FINALLY stop squatting every few days. I have always liked squatting, and this is the third time over the years that I have gone through the intro cycle, always with good results. This time though, during this third week, I actually questioned why I was doing it. Kept with it though, and now I get a few days off squatting until I test my max on Thursday.

For the remainder of this experiment (after the max test), I will front squat 2-3 times per week, as well as alternating squats and deadlifts every few days.

123

16 December 2012
Sunday - Chest, Back(Horizontal), Front Squat
Weight - 209.5
HRV - 73, Yellow

1A. Meadows Row - 75 x 8, 8, 100 x 4, 4, 125 x 4, 4;
1B. Bench - 135 x 10, 10, 185 x 8, 210 x 5*, 225 x 5*, 240 x 8*;
2A. Deadstop DB Row - 75 x 8, 8, 85 x 4, 95 x 4, 105 x 2, 2, 115 x 1, 1;
2B. Incline DB Bench - 55 x 8, 8, 65 x 4, 4, 75 x 3, 3, 80 x 2, 2;
Front Squat - 135 x 10, 10, 185 x 20;

Afternoon workout, immediately following church. Felt pretty strong, but I was dragging ass for some reason. Somewhere in the middle of the 2’s, I realized I was taking super long rest periods. Kicked myself mentally, and got back to work.

Was really happy with 8 on the top set of benching. Goal was 7, but I finished that and could tell I had another. It was a grinder, but I felt like my form was still pretty solid. Did DB rows today instead of Kroc’s, just wasn’t feeling them, and I wanted to superset with inclines all the way through instead of cutting short like I did with the Meadows rows when I finished benching.

Threw in front squats (performed barefoot) because I haven’t done them in quite a while, and I still have until Thursday before I test my squat max. Not planning on anymore lower body stuff (aside from some calves) between now and then. After Thursday, it’s game on for the quads.

I was looking at a calendar again, and based on my next travel plans, I am going to stop this run at 6 weeks, basically at New Year’s. I’ll figure out exactly what day, since I want to use that first week to test maxes on all my criterion lifts (bench, mil press, deadlift) except squat and pullups. Also going to add cardio back in this week, probably only one session though, to leave the legs as fresh as possible before Thursday.

124

17 December 2012
Monday - Shoulders, Traps, Abs
HRV - 75, Green

Military Press - bar x 10, 10, 65 x 8, 95 x 6, 110 x 5*, 115 x 5*, 125 x 6*;
Lateral Raise - 30 x 8, 8, 40 x 4, 4, 45 x 2, 2, 50 x 1, 1;
Front Shrug - 275 x 25, 25, 25;
Seated Alternating DB Shrug - 70 x 10, 12, 12; -superset- Prone Incline Shrug - 50 x 10, 12, 12;
4 Way neck - 60 x 20, 20, 20;
Reverse Crunch - 10#MB x 10, 10, 10 -superset- Cable Twist - 84 x 10, 10;

Good day, though a little rushed. I was kind of squeezing this one in before my wife’s foot surgery. Still right on the curve with military press, or so it seems. Can’t seem to get much more than 1 or 2 over the mark, at least not today. Did great on Friday.

The rest was a bit compressed, I cut out a set of front shrugs, and just counted out the number of reps I got last time instead of actually timing it (supposed to be 30 second sets).

125

18 December 2012
Tuesday - Arms, CFE
HRV - 84, Green

1A. Close Grip Bench - 185 x 8, 8, 225 x 4, 4, 245 x 2, 2, 265 x 1, 1;
1B. Screw Curl - 45 x 8, 8, 55 x 4, 4, 60 x 2, 65 x 2, 70 x 1, 1;
2A. Elbow Out Extensions - 45 x 8, 8, 7;
2B. Reverse EZ Curl - 90 x 8, 8, 8;
CFE Track - 8 x 200m (2:00 rest each) (:35-:38 each sprint) Total Duration - 20:00
Heart Rate Average - 152 Peak - 180

Had to be in to work a little earlier, so I pushed my workout to the right. Used the base gym, which I haven’t been in for quite some time. Pretty good gym, though I always shake my head when a gym has one power rack and one squat rack, but three smith machines. Used the base gym because it is right next to the track, and I wanted to use it instead of the treadmill.

Arm session went good, arms were swole as shit afterward. I was laying in bed with one arm over my head the next morning, and my wife made a comment about how much bigger they have gotten.

Track workout sucked, since I haven’t been doing hardly any cardio during the Smolov intro. Inner thighs were burning, and not from chafing either. I’ve gained about 10 pounds in the last 4.5 weeks, but I am sure I will drop at least a little of it once I get back into the full swing of the track workouts.

126

19 December 2012
Wednesday - Back (Vertical), Abs
HRV - 87, Green

Pullup - BW x 10, 25 x 8, 45 x 6, 67.5 x 3*, 72.5 x 3*, 75 x 6*;
Neutral Grip Pullup - 17, 13;
1 Arm Pulldown - 110 x 10, 125 x 8;
Ab Rollout - 10, 10, 10;

Pullups are still going great, doubled the goal on the last set of weighted pullups. Took a bit of a breather, and then knocked out a burner set of pullups. 17 isn’t bad, especially after the weighted work sets. Haven’t done the CrossFit workout Fran in a while, but when I used to do it occasionally, I could usually knock out the 21 pullups in one go (granted, I reversed the order and did pullups before thrusters) - would like to get back to that level. I like throwing in the 1-arm pulldowns occasionally. Today, I got some great contractions to the point I could feel it at the insertion down near the hip (or maybe that’s the origin, you get my drift). Got a decent pump, and a pretty good ache after I was done.

127

20 December 2012
Thursday - Bench, Mil Press, Squat Max
HRV - 81, Green

Squat - 135 x 10, 185 x 8, 225 x 5, 275 x 3, (belt on) 315 x 3, 365 x 2, 405 x 1, 425 x 1, 455 x 1;
–2 hours later–
Bench - 135 x 10, 185 x 5, 205 x 5, 225 x 3*, 240 x 3*, 250 x 5*;
Military Press - bar x 10, 10, 65 x 8, 95 x 5, 115 x 3*, 125 x 3*, 130 x 3*;

Had to be in to work at 9, so I hit the squat first and pushed the other stuff. Bar felt good, till I hit 405, and it suddenly felt like I just started lifting. Heavy as hell, whereas 365 didn’t feel that bad. Got 455, would have liked more, but still not bad. 10 pounds more than the first time I ran Smolov intro, but not as good as the second time (495). That will be the basis for my new 531 training max.

After I got done with work, about two hours later, I went back into the gym (did all of this - both sessions - at the work gym, think I would have liked squats better at BSG) to do chest and shoulders. Considered pushing these to the next day, but really wanted to get it done. Hit bench, then went straight to military press. I was done after that, basically my version of ‘get in, get out’. Presses definitely suffered from squatting and benching before, and my right shoulder voiced its displeasure. Decent day’s work though.

128

21 December 2012
Friday - CFE Workout (on treadmill due to weather)
HRV - 82, Green

CFE Treadmill workout - 800m x 2, 3:00 rest in between
Heart Rate Average - 158 Peak - 185

Forgot to record each bouts time, somewhere in the 3:30 range, since the treadmill comes up to speed so slowly. I set the incline at 4%, to try and make it closer to a track effort. Would have rather just done it on the track, but wind was gusting over 20mph, with very short respites between gusts. Felt like poopie after I was done, even after slowing the treadmill down on the second run. First run I did all the way through at 10MPH, second one I got about halfway at that speed then started slowing it down.

129

22 December 2012
Saturday - Arms, Traps 8, Abs, Calves
HRV - 72, Yellow

1A. Dip - BW x 10, 85 x 8, 8, 110 x 4, 4, 135 x 2, 2, 160 x 1;
1B. Screw Curl - 45 x 8, 8, 55 x 4, 4, 60 x 2, 2, 65 x 1;
2A. Kickback - 25 x 8, 30 x 8, 8;
2B. Reverse EZ Curl - 90 x 8, 80 x 8, 8;
Toe Press - 360 x 12, 15, 15;
Reverse Crunch - 10#MB x 12, 12, 12;
Shrug Run - 85 x 25 - 70 x 20 - 60 x 15 - 50 x 10- 40 x 10; (one time through)

Yesterday, only ran in the morning, then did nothing else physical. Got a massage in the afternoon (which was awesome), figured that would have been a good recovery aid. Woke up this morning to a yellow HRV, so whatever.

Lifted at the Y today, since I was only doing arms, and my daughter wanted to go swim. I’ve never gone that heavy on dips before, hoping my elbows don’t start complaining. Felt good though, definitely feeling stronger and more muscular since I’ve been doing this ‘experiment’. Switched to kickbacks for the second tri move, been wanting to throw those back in to get the lateral head back up.

Only used 360 on toe press, because that was what someone else already had on the sled (worked in between his sets). Don’t know what the sled weighs on this one, but it still felt like a decent weight. Reverse crunches after that, this is the first time (that I can remember) where I felt that cramping feeling in my abs, specifically in the lower end, on the last set.

Walked out of the weight room, and went looking for my daughter, then remembered I was going to do shrugs. I did the down-the-rack shrug run again, for only one time through. Supposed to do it 2-3 times, but I couldn’t imagine doing more than one cycle and still getting all the prescribed reps, unless I dropped the weight a bit.

130

23 December 2012
Sunday - Cardio
HRV - 79, Green

3 Mile Run - 28:17 (9:26 average pace)
Heart Rate Average - 152 Peak - 160

Wanted to get a 3 miler in today, so I did. Took it easy, had my daughter riding alongside. Today was just about getting back on the road, working back into it.

131

24 December 2012
Monday - Upper Back (Horizontal), Deadlift
HRV - 71, Yellow

Deadstop Row - 70 x 10, 80 x 10, 90 x 8, 100 x 8, 110 x 8;
Seated Row - 160 x 10, 190 x 10, 220 x 10, 235 x 10;
Deadlift - 135 x 10, 185 x 8, 225 x 8, 275 x 5, 315 x 3, 365 x 1, 385 x 1, 405 x 1**, 275 x 5, 5, 5;
Leg Press - 360 x 10, 460 x 8, 550 x 8;

Christmas Eve, and the Y was quite a bit more packed than I expected. It was busy when I got there, and by the time I finished, every machine/bench/station was taken, and people were waiting to work in. Hell, I had to wait 20 minutes to get a bar to deadlift with (granted, they only have three benches, and those are the only loose oly bars they have). I went there because my BSG membership ran out again, and I leave town next week so it just isn’t worth the $50 to me (although I always miss that place when I’m not training there).

Did some rows, got some decent work done but really didn’t go too crazy. Decided to do something other than Krocs, since I have been doing those so much. Got done, went to deadlift, and had to wait for about 20 minutes. Finally got set up and started, and felt good. I had said I was going to test maxes next week, but I wanted to see where I was. I typically deadlift overhand, but I switched to mixed grip once I was in the threes. Pulled 405, tying my all time best (which last time I did it was in the 90s, and I am sure was ugly as sin–also done the same day I ‘squatted’ 405 the first time, which was probably a half squat at best). I was super stoked with that number, and was expecting to feel it in the lower back. I jumped on the leg press, and did a few sets, since I learned a while back that doing this after heavy squatting or deadlifting helps to stretch out the lumbars.

Here’s hoping everyone had a great Christmas.

132

26 December 2012
Wednesday - Shoulders, CFE
HRV - 82, Green

Military Press - bar x 10, 10 65 x 8, 95 x 6, 110 x 5*, 125 x 3*, 135 x 3*, 95 x 10;
Lateral Raise - 30 x 8, 8, 35 x 4, 4, 40 x 2, 2, 45 x 1, 1;
Prone Rear Raise - 15 x 12, 12, 12;
CFE Treadmill Repeat - 200m x 8/2:00 rest
Heart Rate Average - 140 Peak - 174

BSG membership ran out Friday, and I am waiting to pay again, so I went to the Y again today. Went to the one closest to the house today, and I don’t plan on going back there.

Military press felt great all the way to the top sets. Got 3 on the last set at 135, which made me very happy. Did a burn out at 95 after that, getting 10 more. Followed with lateral raises (of course), dropping the weights a little from last time so I could push for higher quality reps. Haven’t done much rear work, and I’m done with the trap program, so I hit the Rear raises (I usually call them Heavy T’s, since they are a heavier version of a corrective exercise - the T from YTWL).

Went to jump on the treadmill (would rather have hit the track, but it was pissing pretty good outside), and none of the treadmills at this Y would hold 12 MPH. Grabbed my stuff and jumped in the car, ran down the road to the next closest Y (on the same road, not too far away), and headed straight to the treadmills. GOt one repeat in, slowed down, got the second one in, and it started throwing codes. Jumped mill to mill, only to find none of the other ones would hold 12. Went back to the one that was still showing a code, unplugged and plugged it back in. Computer reset, and we were back in business. Had to unplug one more time, then it worked for the rest of my workout. Obviously, doing those on the mill isn’t near as good as the track, but I figure it’s better than nothing.

133

27 December 2012
Thursday - Bench, Arms
HRV - 73, Yellow

Bench - 135 x 10, 155 x 8, 185 x 6, 210 x 5*, 240 x 3*, 265 x 3*, 185 x 10 - 135 x 10;
Incline DB Bench - 55 x 8, 8, 65 x 4, 4, 75 x 2, 2, 80 x 1, 2;
A. Dip - BW x 10, 85 x 8, 8, 110 x 4, 4, 135 x 2, 2;
B. Screw Curl - 45 x 8, 8, 55 x 4, 4, 60 x 2, 4;

Don’t really care for the benches at the Y. I don’t know why, they just don’t feel right. Maybe it was just me, my form felt a little off. Felt strong in spite of it, managed 3 at 265. Followed it up with a double drop (just resting long enough to strip weight), then moved to inclines.

Felt weak on dips after that, got to 135 for doubles and was done. Felt heavy, but still got some good solid reps in. Some kid in a VMI tshirt (place was packed with college kids) called me a beast as I was packing up to leave. Had to laugh, didn’t know what to say. I suppose 135# dips at 210 is pretty respectable, even if I am only doing doubles. I need to video some of these, but my wife is laid up still after foot surgery last week. Wish I’d gotten the squat and dead maxes on video, if for no other reason than to check form on the squats.

And that is my last bench workout for this cycle. By benching every fourth day in accordance with Hatfield’s variable split, and using the 531 protocol each benching day, I got 3 cycles worth of 531 done in 6 weeks. Next week, before traveling, I will test my bench max, and military press as well at some point. I won’t test weighted pullups, as I don’t think that lends itself well to max work. Form breaks down quickly as weight is added. Regardless, that will be my main lifts tested in order to figure the oncoming 531 training maxes. It’s been hectic, but a very interesting experiment.

Although I was recovered enough for training each day, with a majority of greens mixed with a few yellows and nowhere near as many reds as I expected, my overall HRV scores have steadily declined throughout the 6 weeks. I am adding back in cardio work (in the form of the Crossfit Endurance running program), so we should see them go back up while maintaining muscle mass and working well within the 531 framework.

134

28 December 2012
Friday - Upper Back (Vertical), Legs
HRV - 80, Green

Pullup - BW x 10, 25 x 8, 45 x 6, 67.5 x 3*, 72.5 x 3*, 75 x 6*, BW x 12;
Deadlift - 135 x 10, 185 x 5, 225 x 5, 275 x 5*, 290 x 5*, 310 x 10*;
Front Squat - 135 x 10, 185 x 5, 225 x 5, 10;

Pullups felt great today, was real happy with the final numbers. Set deadlifts up on the 531 template, and was going to squeeze in a 3 workout cycle, but after doing the 5 workout, I have reconsidered. Deadlifts are, obvioously, very demanding on the body. And seeing as how I am at the end of my little ‘experiment’, I think I’ll just wait and throw them into the normal rotation.

Was going to do more as far as front squats are concerned, but after pullups and deads, I was spent.

Took the whole weekend off after this. After the last 6 weeks, I was ready for a break.

135

Wow, so I got a whole week behind. So here’s the catch up:

31 December 2012
Monday - Bench, Row, Cardio
HRV - 80, Green

1A. DB Row - 70 x 10, 80 x 8, 90 x 8, 100 x 6, 110 x 5, skip till bench drop set, 80 x 15;
1B. Bench - 135 x 10, 185 x 6, 225 x 4, 245 x 3, 275 x 1, 295 x 1, 305 x 1, 315 x 1, 185 x 15 - 135 x 12;

1/4 mile repeat (treadmill)- 1/4mi @ 12MPH/90sec rest x 3 Heart Rate Average - 158 Peak - 181

I wanted to get my bench max done, so today was the day. Didn’t feel right benching without rows, so I did your standard dumbbell rows supersetted with benching. I think I kind of screwed up my progression going up. Probably should have dropped to lower numbers quicker, I don’t know. Something just felt off. Still got 315, so not too bad. 315 has always been my mark, for some reason. I’m always right around it, but I can never get very far above it. Best I have gotten was 330(?), I think. Now that I’m discussing it I’ll have to go back and look it up in my old logs. Point being, I start making progress above 315, and something always happens. Either I strain a shoulder or something else which keeps me from training, or something career-wise gets in the way, like being in a foreign country where the closest thing to a bench is too narrow, and makes a Sears beginner set look like a full EFS setup.

And then there’s cardio: No way did my cardio get that bad in just a couple weeks. More likely that I was a little more spent than I thought when I started.

136

01 January 2013
Tuesday - New Year’s Day
HRV - 66, Yellow

Wasn’t planning on training today anyway, but I also wasn’t planning on getting invited to my neighbors bash, and staying up till past 3 and getting bombed on Kraken/Amaretto sours (my own invention, very tasty). Slept in pretty late, obviously, then did my HRV just to keep a consistent measure. Was not surprised with the 66, but I was surprised it didn’t go red. Decent indicator of what alcohol and late nights does to your recovery.

Happy New Year, everyone! Hopefully our illustrious leaders won’t make things any worse. (Not off to a good start, I might add)

137

02 January 2013
Wednesday - 3 mile Run (treadmill)
HRV - 84, Green

Treadmill 3 mile run - 26:00ish
forgot to record heart rate on watch

Started the run at an 8:00 minute pace, and at about the 1.5 mile mark started varying the speed up and down to make it less boring. 30 - 45 seconds at 10MPH, then finish out 2:00 at 6MPH. Sucks, used to do the same speeds at 60 each. Not much else to say here, so I’ll call it done.

Flew to NV on the 3rd, so no training that day.

138

04 January 2013
Friday - Crossfit girls (2)
HRV - 81, Green

AM
Fran - 8:00 (21-15-9 95# Thrusters/Pullups) (I did real pullups, not gay crossfit kipping swinging thingies)
Heart Rate Average - 162 Peak - 178

PM
Jackie - 10:10 (1K Row/45# Thruster x 50/Pullup x 30)
Heart Rate Average - 156 Peak - 175

Haven’t done Fran in quite a while, added a little time (about a minute and a half, something like that). Haven’t done much cardio since mid-November, so I thought two girls in one day (had to be careful how I phrased that when I told my wife) would be a good jump start.

139

05 January 2013
Saturday - Crossfit girl (1)
HRV - 77, Green

Helen - 13:22 (1/4mi run/50# KB swing x 21/Pullup x 12 - 3 rounds for time) (once again, real pullups)
Heart Rate Average - 155 Peak - 177

After doing two girls yesterday, threw in another today. Originally planned to do 2 each day, but I had to drive into Reno, and the gym was closed by the time I got back, so only one. Haven’t done Helen before, pretty good workout.

I’ll take tomorrow as rest, then jump back into 531 Monday, with cardio added in. Still working on the actual schedule for each week.

140

So, I went through the whole deal and finished. Now I’m out of town, and I never did finishing measurements or pics. I know my arms are bigger, pecs fuller, lats and shoulders a bit wider. I know I gained a little fat (abs are a little smoother than they were), and my conditioning suffered as well. Tested all my maxes, and they all got better.

New maxes: Squat - 455(400 training max for 531 - rounded down slightly)
Bench - 315 (285 TM)
Deadlift - 405 (360 TM - went 5 pounds lower)
Military Press - 145 TM (didn’t test max, just continued on progression)
Pullup - 90 TM (same, stayed on progression)

So what did I learn? My recovery ability is still pretty good, even at the ripe old age of 36. During the time period I was doing this, my life was very low stress. When I am home I spend maybe 12 hours a week at work, so that definitely helps. I may do this again in the future, during my longer stints at home, except I will keep up with my conditioning. Might do Smolov again as well, depends on how I’m feeling at the time.

I think it also speaks highly to our conceptions of overtraining. According to my Bioforce measures, I was recovering nicely to continue training although my scores began declining pretty soon and continued throughout. Some of that could be mitigated I think, with proper application of moderate to minimal intensity cardio. Recovery intensity at a minimum. For the majority, I felt good, though at the end I think I was beginning to burn out.