DarrylLicke's Log...of Stuff

Training Training Logs
1

First off I gotta say I’m reluctant to even post this log. I’ve been lifting for a long time off and on, through injuries and depression, and I’ve even been on this site for a long ass time. I don’t post much simply because it’s hard to sift through the bullshit.

Then I discovered Alpha’s log. Long story short, his posting is one of the main reasons I’m starting this because I’ve long held a belief that there were no serous lifters here. Just keyboard jockeys as it were.

So this it the beginning. I’ve been here, left to go to Rugged Mag, came back, fell off the planet, then some how found my way back into the gym.

2

Currently:
5’10"
205ish (depending on what I ate, if that’s still in me i.e. have I pooped, am I bloated).

i started a weight loss competition with my buddy to lose the most body fat. He went bf first I went add mass first wtih the hopes of losing bf. I weighed in at 199 and 23%. 3 months later I was 205 and 20% and had gained 10 pounds of muscle. This was all on the tanita scale.

I haven’t weight myself since the 15th when i did the last workout of a glenn pendlay 5x5. I was 204 with shoes I think.

Goals to start:

My energy systems SUUUUUUUUUUCCCCCCKKKK!!!K!KK!! As a guy who used to run a 50 second quarter yet couldn’t squat 225 at the time I can barely run a chicago city block. Yet oddly enough I can play a volley of volleyball fairly well. That said I want to run the Urbanathlon this October and right now I can’t run a mile.

Lose body fat of course but not too focused on it. Just hoping the clean diet and energy system work takes care of it. I currently do no cardio so here’s hoping.

Prep body for indoor volleyball and Kelly Bagget’s jumping program after a cycle ws4sb using 5/3/1. Going twice a week with as much volleyball as possible, a day of walking, and a day of sprints if it doesn’t interfere with volleyball.

Be able to do 12 strict pullups. More on this in a bit.

3

Here are some workouts in my tattered notepad:

3/22/08
Box Squat
5x195,215,235,255,275^5

bulgarin split squat
6x30,30,30^5

Pull throughs
8x30,40,50^

10/8/08
box squat
5x225,250,270,290,310

the workouts between those were scattered. unfocused. it was summer and i was going out a lot and didn’t think to go to 2-days a week.

then work and the winter (and the depression) kept me out the gym. started back up again in february.

I came back and did the beginner 5x5 to get my strength back.

2/16/09
squat
5x175,200,225,250,275

bench
5x85,105,135,155,
2x175

Rows
5x45,65,85,105,125

2/18/09
squats
5x175,200,225,225

military
5x45,65,85,105^

deadlift
5x255,275,295,315

2/20/09
squat
5x175,200,225,250
3x280
8x225

bench
5x85,105,135,155
1.5x175
3x135

row
5x45,65,85,105,
3x135
8x85

I weighed in. I was 205 and 20%. I then switched to the Advanced template after these workouts…

3/30
squat
5x220,240,260,280
3x300
8x260

bench
5x100,120,140,160
3x180
8x140

row
5x65,85,105

dips
2x8xbw+10

4/2

squat
5x220,240,260,280,300

bench
5x100,120,140,160,180

row
5x65,85,105,125,145

good morning
8x140,140

4/4
squat
5x200,220,240,260

military
5x65,85,105,125

deadlift
5x275,315,330,350

then I took 4/5-4/8 off…

4

on the 9th I started the advanced 5x5. I took Thib’s advice and used warm ups of 75% and 85% prior to work sets. The first work out was cut short due to a cold.

4/9
squat
5x225, 255
3x5x300

bench
5x105, 125, 145

4/11
squats
180,205
5x5x240

incline bench
95,110
5x5x125

deadlift
260,300
5x5x350

chins
2,2,2.5,1xBW

4/16
squat
170,190
5x5x225

bench
5x110, 120, 130, 140, 150

row
5x85,95, 105, 110, 115

5

The 5x5 went without much of any hitch. Here is the last week of the workouts:

6/11
squat
245,280
3x3x330

bench
3x170, 190, 210

row
3x135, 150, 175

good mornings
2x8x170

6/13
deadlift
285,325
3x3x380

incline
130, 150
3x3x175

pulldowns
3x8x130

6/15
squat
3x280, 315, 350 (I got video of the 350, i was just under 205 that day)

bench
150, 170
3x3x200

row
120,140
3x3x165

curls
3x8x10+10

tricep pushdowns
3x8x50

By the end of the 5x5 I had hit PRs for everything. I still don’t know my true max though in any of them.

6

I didn’t do anything at all the rest of the week and rested up for Ultimate Athlete put on by Men’s Fitness here in Chicago.

Now I was quasi training for it since they first advertised it in january. I was taking it seriously. The ads in the local paper said show up ready to compete. I should of known better since they were holding it on North Beach.

smh.

Either I’m not prepared, they brought in ringers, or the events were not designed for you to succeed. Or I just tried to squeeze in too much in an hour.

I started with the football combine.

It was bench 135 as many times as possible, do a broad jump, then do a shuttle run. Successively. Maybe 30 seconds break between.

Anyway I got 27 reps, 109inches, and 9.57 for the shuttle. All this was in sand and on wooden platforms with a light layer of sand preventing any sort of grip.

After that it was down hill. I got 62 mph pitching (I don’t pitch) but just missed the strike zone. My body was shot when I tried football and was just missing the circles. The batting cage, although I was making contact, I needed to hit the ball right back at the pitching machine.

And then there was the military obstacle course. It kicked my ass. I got to the end with maybe 35 seconds but I couldn’t get over the wall at the end. I was too tired. Too weak. I eventually got over but god it was embarassing. the drunk guy I was running with seemingly hopped over.

7

Since that event I’ve just played volleyball periodically. Like this past Saturday for 2 hours straight. I’m back in the gym tomorrow. I’m doing the inseason WS4SB program but I’m incorporating contrast training where I can and following the workouts with complexes.

More details in the morning.

8

Ok. did the first workout to tide me over till the summer is done and it needs work. Was real haphazard and the only thing consistent was the contrast training for the Max upper. I’m really tempted to do a max upper and a max lower and just be done with it. anyway…

military (contrasted the last 3 sets with light medicine ball throw for 3x)
5x50,70,90,110,130

1 set of black burns for 10 seconds

single leg split squat
3x8x40^5

row
3x5x150
shrugs
3x10x40

Complex A 3@55

it took less than an hour.
I need to work pullups into this day or leg day.
split squat was easy. but might as well build up slow. Right leg felt funny during the complex. Almost like it could buckle inwards. weird.
Complex was “easy”. Need to stick to 1 minute off or so. Could have been light as well.
The contrast was different. Shoulder press makes it hard to contrast but I think I did okay.

Gonna roll later and enjoy the sweet sweet pain. I need to stretch bad too because my trailing leg really limited my ROM during split squats.

9

WS4SB is a good program bro, I think you would do great on it.

How are you feeling about your training right now?

10

[quote]Alpha wrote:
WS4SB is a good program bro, I think you would do great on it.

How are you feeling about your training right now?[/quote]

I love the program. I made great gains on it last year till work commandeered my life. To be honest though I got better gains out of the recent 5x5. if you don’t have a plan and just want to stay in the gym consistently I like the ws4sb as you can stay within your limits and not lose strength.

but now that I’ve tested my mettle with something “tougher” like the advance 5x5 I kinda of feel like i"m not working in the gym anymore if I’m not doing that same kind of volume.

That said I don’t like my training right now but it’s nice outside and volleyball is fun and good energy system work. So what I’m going to do is 2 full body workouts in the vein of ws4sb but do the repetition work on the opposite max day i.e. Max upper/rep lower and Max lower/rep lower. Following both with a complex.

All this is meant to tide me over till I can go heavy all the time again this fall.

Oh and I’ve yet to see the contrast training effect on the max effort lower day. should be interesting thursday.

11

7/6/09

Gym:
Standing Press
5x55, 75, 95, 115, 135

Split Squat
2x8x45

Shrugs
2x8x45

Followed by 3 hours of beach volleyball.

===============================================

Still screwing around more or less. IT’s the two days I planned but the exact exercises and loose as are accesories. It will probably end up being Heavy upper/accessory lower Mondays, Heavy lower/accessory uppers Thursday.

Since my pullups suck between each set I did a pull up. I liked the activity. And this got me to 11 pullups (or so…sue me) for the day. Since I dropped the row due to volleyball It’ll be 15 pullups easy each week. Do that for each workout and then double it next month.

I’m tempted to put soleus work one day with gastroc work the other day

I was gassed the first game and 2nd and then I seemed to warm up. My energy systems SEEEUUUKC! I really need to work on this.

If I leaned out…I could walk down the street and have panties thrown in my face…ftw.

12

7/9
front squat
5x135,155,175,195,215

t-bar/face pull
8x135,135,135/8x20,25,25

DB shrugs
8x50,50

db curls
8x40,40

13

7/13

incline bench
5x95,115,135,155,175^5

t-bar|face pull
8x135,135,135|8x30,30,30

shrugs
8x50,50,50

barbell
8x10+10,10+10,10+10

complex a 2x65 w/1min break

=====================

complexes suck.