Everything's a PR

Training Logs
1

Edit: I did a good job of pulling a hamstring back in the fall. I am now getting back into lifting again. Instead of starting a new thread I just renamed this one. Wish me luck. I have no goals at this point other than to not hurt my body to the point that I have to stop moving again.

Over the last 10 years I’ve trained off and on taking as long as two years off from exercise of any type at a time. Lack of motivation really can slow down efforts. Anyway, I’m back again now and typically along with lifting I run sprints off and on to complement my training. I decided that this time I would put the emphasis on sprint speed and technique and see how I do.

Oh, and I am 35 years old and a semi lean 245 pounds. I’m sure that I was faster 10-15 years ago but I want to be “fast” now too. I am also attempting to drop my bodyweight down to 220lbs. and hope to pull 660 or 3x bodyweight in the deadlift by the end of the year.

August 24
I decided to establish a baseline for my 40 yard dash at a local power program. When I arrived I saw that they had a fully electronic timing system set up for me. My first thought was that this was going to be slow. But I wanted to find my starting point so I could measure progress accurately. After three trials my best time was 5.48 seconds. I was hoping for faster but it is what it is. The trainer mentioned that my starts were technically very bad. Improving my acceleration will be the main focus of my spint training for now. This may be aggressive but I want to cut a full half second of this time in the next month. The first .25 seconds should be reasonably achievable. I also tested vert which having not jumped much for ten years felt awkward at best but I managed a 27.5" I think I can improve upon this quickly over the next few weeks. I am hoping to gain an average of 2" per week over the next few weeks. I really haven’t been active so I think with some activity I’ll improve greatly, quickly (kinesthetic perception?) that’s how lifting seems to work for me anyway.

After the testing was over I stayed for some deadlifts. I warmed up to a set of 405 pounds for 20 reps with straps but no belt. Having taken time off from lifting I like to start with higher reps on deadlifts for a while. I think it’s been about a month since I started deadlifting after about ten months off. I feel as though my strength is good enough to run faster I just need to convert it to explosive power, which I will be doing, so I can improve my stats. Next workout day is Wednesday and the plan is a little overhead press, some pull-ups, easy box squats, and some medium weight power cleans. Starts and overspeed sprints will be done this day as well.

2

August 25

So I had to work out a little soreness from yesterday. I jumped rope for a few minutes, then I did a set of 50 rep rythm squats as Defranco has on his website, first time for this, and then some light push press. I feel much looser. Now I need to force myself to just take the rest of the day off, maybe.

3

8-26

After a mild dynamic warm-up, butt kickers, high knees, lateral jogging, easy squats, I did 4x2 on box squats to a bench with a two second pause using 135 lbs. and a pair of green jump stretch bands. I haven’t done much squatting in general over the past decade so I’m just trying to get a feel for it right now. After squats I did some power clean singles supersetting high pulls and worked up to 275 for one on the power clean. I’d like to get up to 315 or 325 bfore the end of September. Maybe once I feel the groove of this lift I surpass that goal. I’m pretty slow off the floor right now. I’ve done as much as 375 with a very high catch but that was a few years ago

I haven’t done many of these over 225 lbs. for maybe 4 years so it was definitely a little awkward. One set of barbell rows to 10 reps with 225 lbs. and then some light db raises for shoulders and it’s done for now. My left shoulder has been grumpy for over a year so I am trying to be good to it right now.

I ran 8, or so, 40-50 yard overspeed build-ups attempting to focus on forward lean and arm pumping. The last couple felt good. I use to have a high gear that I could kick into but I’m not feeling it yet however it seems as though I may be close to it again. Just to be clear I do a dynamic warm up and througout the day work on basic mechanics.

Diet: I eat a shitload of eggs. Usually at least 2 dozen a day sometimes more, some apples, and usually one regular protein centered meal with the wife and kids at night. I don’t eat after 7pm if I can help it.

4

I missed a day of posting here but it was something along the lines of 5x2 box squats with 135 plus green bands. Squats are done up to toes. Then I did 4x3 powercleans with 225 supersetted with 4x3 of high pulls with 255. I finished the day with walking calf raises. This I believe was Friday.

Today August 31
I deadlifted 500 for 4 reps, I’ve been pulling higher reps so this weight felt tough but I wanted to do a few reps. I am going to work up to 15 to 20 reps at 500 over the next four to six weeks depending on my rate of progress. Between warm-up sets of deadlifts I did 3 depth jumps from 18 inches for a total of 12 jumps. I followed this stuff up with 5x1 hang power snatches with 165, 5x1 with 175, and then 5x1 with 180. I warmed up to a set of 11 on military press, did some high rep bb rows and then some pull-ups. I ended on a round of db raises for twenty reps each.

This evening I warmed up and then did three overspeed build-up sprints from a 3-point stance for 60 yards then 2 “all out” overspeed sprints of 60 yards. I followed these up with 3x30 sprints dragging a 45 pound weight.

My bodyweight is right around 240 in the morning the plan is to drop about five pounds per week for the next three weeks. I just need to stay out of subway and not eat the big philly cheesesteak.

5

9-2

3x1x3 depth jumps from 16 inches trying get up over 24 inches on each jump, not over a 24" box or hurdle but up to at least a 123 inch touch

3x5 squat jumps with unloaded 45# bar

2x3 power snatch with 165#, superset with 2x3 high pulls of 195# to high chest
then a few singles a little heavier on power snatch

3x2 box squat with 2 second pause, 135# with green bands
then worked up to a single of 315# with green bands to 16 inch box, paused on bottom, I’ve been avoiding squats to try to keep my bodyweight down a little

5X5 close grip bench worked up to 205# with 80# of chains, not a max effort by any means, just
haven’t benched much this year

1x20 bb rows light

1x5 bb curlz for the gurlz, 135#, don’t curl much ever

20 reps each shoulder raises -front, side, rear.

Sprinting as follows:
three 50 yard overspeed build-ups

two 50 yard overspeed sprints unleashed, my hips were a little tight and I’m still not feeling like I’m really moving

four starts up to 20 yards pulling a 45# plate

I felt ok sprinting but I definitely need to get my capacity up and sprint before lifting. Starting all of my sprints out of a 3-point stance seems to be helping my speed a little. I guess I’ll know for sure when I test next week.

6

Good luck in your training

7

[quote]Lift or die wrote:
Good luck in your training[/quote]

Thanks. I’m easing into everything just trying to not damage myself. I may add the goal of a 405 close grip bench by year end if my shoulders hold up.

8

9-3

After a warm up I did this

50 rep rythm squat with bar and green bands
5x1 hang power snatch with 165#
5x1 hps with 175#
3x1 hps with 180# (was running out of gas)

5x5 squat to bench with 225 and green bands, slight pause on bench
I could have gone heavier but I am sure I will be plenty toast tomorrow anyway

19 jumbo eggs eaten today and counting

May test jump and sprint on tuesday since monday is Labor Day.

9

Outstanding training program… I like seeing unique tailored-made programs for an individual’s goals such as yours.

How about Hill Sprints? Easy on the body (as in the joints, bones, tendons, etc.) so you can do more of them… not so easy on the heart, lungs, and muscles though… They will definitely kick you in the butt right where you need it most… the start. You will immediately notice higher arm/hand and knee drive after just a few sessions. You can even practice doing explosive starts on a hill for only 5 meters…

After my complexes, dips, pull-ups, chin-ups, burpees, etc. I will do 6-8 75 to 100-Meter Hill Sprints… damn. Other days vice versa. Sometimes I drop the distance down to 25 to 50 meters and knock out more or increase the distance to 200+ meters and do just one or two sprints followed by weighted stair climbs.

When on leave, I do quite a bit of stair climbing/running with my 40kg Thai wife on my back. Throw your kids on your back and give it a go.

Two dozen eggs… shit, I can barely gag down 8-10 a day!

10

[quote]Ricochet wrote:
Outstanding training program… I like seeing unique tailored-made programs for an individual’s goals such as yours.

How about Hill Sprints? Easy on the body (as in the joints, bones, tendons, etc.) so you can do more of them… not so easy on the heart, lungs, and muscles though… They will definitely kick you in the butt right where you need it most… the start. You will immediately notice higher arm/hand and knee drive after just a few sessions. You can even practice doing explosive starts on a hill for only 5 meters…

After my complexes, dips, pull-ups, chin-ups, burpees, etc. I will do 6-8 75 to 100-Meter Hill Sprints… damn. Other days vice versa. Sometimes I drop the distance down to 25 to 50 meters and knock out more or increase the distance to 200+ meters and do just one or two sprints followed by weighted stair climbs.

When on leave, I do quite a bit of stair climbing/running with my 40kg Thai wife on my back. Throw your kids on your back and give it a go.

Two dozen eggs… shit, I can barely gag down 8-10 a day![/quote]

I will add some hill sprints in the near future. I run these on a gravel road about a mile from my house. It’s not real safe to run on in the dark (cars not guns), which is when I run at night, but once I switch sprints to the AM it should be ok out there.

I only actually eat/cook 6-8 of those eggs, I drink the rest. I gag and gulp.

11

9-4

First, I’ve eaten about a pound of pork roast thus far today. It’s gone so I am on to eggs and the plan is for chessy griled chicken sandwiches for dinner followed by some strawberry shortcake with a pile of whipped cream and strawberries.

Warmed up then this

3x3 depth jumps from 16" achieving a minimum jump height of 24" close to 31" on a few

warm up to 4X1 low pulls with 315# and 80# of chains, getting at least belly button high on each

2x1 high pulls to chest height with just 315#, no chains, could have racked both easily but my wrists may not take the catch well at this point.

warmed up to 5 reps on close grip bench press with 225# and 80# chains, pretty easy, but I don’t want to get into the heavy stuff too quickly

1 set of high rep bb rows, I will probably start going heavier next week

1x13 ohp with 135#, I may be a weanie for having a weak ohp so I’ll work on it to become manlier

I noticed after my last high pull that my right nut hurt like I’d been kicked but the feeling went away within a few minutes, I’ll monitor this for reoccurence.

I may not sprint tonight depending on what my nut tells me.

12

watch that nut you may be nearing a hernia… make sure you are warmed-up throughly tomorrow before working out. no sprints tonight and even maybe tomorrow unless you feel honestly 100%.

I don’t think the catch is all that important regarding the high pulls… you are pulling the weight to the chest that is fine enough… no need to hurt I say. Whenever I am hang cleaning to push presses and I feel that my clean is weak or my wrists aren’t going to take it… well, I skip that push press and drop the bar again for another hang clean. Regarding the OHP, most guys OHP is weenie so don’t sweat it. I think 135 lbs. is fine for now; focus on that technique and make sure to perform a nice long hold at the top of the movement… try to squeeze those arms against your ears.

Drive away bluejay, drive away!

well, I am off to sleep here in Thailand. was out with the young wife for a german dinner and 1-liter weiss beer plus half of hers as usual. I am absolutely dead after complexes early this evening… hang cleans to push presses to front squats to bent over rows to high pulls with 70kg… followed by about an hour of killer badminton with the wife at the club…

13

You okay? I was looking forward to watching your progress and was interested in reading an HONEST training log.

14

[quote]Ricochet wrote:
You okay? I was looking forward to watching your progress and was interested in reading an HONEST training log.[/quote]

I think I’m ok. Your mention of the word hernia made me a little paranoid and I was gone for the holiday weekend. Every bit of tightness I felt I thought to myself “is that normal?”. I did lift a few big rocks that I found over the weekend and didn’t feel anything bad so like I said I think I’m ok. I’m going to try to get in and test today. I’m about 8 pounds heavier than I was Thursday morning, thank you squats and carbs, but I want to stay on schedule.

I’ll post the results and anything noteworthy later today.

Thanks for following my log!!

Edit: I’m leaving to go test. I just weighed myself and I am a full 12 pounds heavier than when I tested two weeks ago, 245 vs. 257. I even have lighter shoes on now than I did then. I should pee out a couple of pounds in the next hour but still…

15

Well,

Crap. I now have a light strain in my upper right hamstring. It’s not the first time I’ve done it but I had been feeling good the past couple of weeks so I’m a little surprised that it happened. I ran my first 40 in 5.44 FAT. This was better than a couple of weeks ago and I’m even heavier now than previously.

I still popped up on my start so I didn’t quite get enough work done on that. Now, I have some time to take some mental reps, drop some of my excess weight, and regroup. Typically, I can begin shorter sprints within two weeks of a strain such as this so I’ll just have to wait.

Now for a little rehab.

It just wouldn’t be a training log without an injury. :slight_smile:

16

At the weight you are now and the fact that you are just getting back into sprinting I honestly think the hill sprints would be much healthier for you. I have never had a single injury or strain doing them for the past 5 years from Cote d’Vioire to Kurdistan to Sudan to Amman to A-stan… I even load my wife on my back and scamper up hills as well when home in Thailand. They seem to promote excellent body mechanics and enforce correct physiologial recruitment… demand more forward lean in the start and for longer… induce much higher leg and knee drive… require higher and faster arm drive especially at the end… and provide an excellent brake when slowing down.

Though I do realize it may be hard to find a hill there in flat country but it may keep you injury free for awhile… you don’t need much of a hill either. Even a pile of sand or dirt is great as it will then target the weaker stabilizer muscles. Or second-best a nice set of stairs.

At our age we need to be smarter and avoid injuries as best as possible. Your recovery will come back you’ll see. I am not much slower in initial recovery than say ten years ago but I am stiffer in the mornings upon waking but it goes away quickly. I am definitely training just as hard and at the same frequency just training smarter and have more will power and determination behind me.

17

[quote]Ricochet wrote:
At the weight you are now and the fact that you are just getting back into sprinting I honestly think the hill sprints would be much healthier for you. I have never had a single injury or strain doing them for the past 5 years from Cote d’Vioire to Kurdistan to Sudan to Amman to A-stan… I even load my wife on my back and scamper up hills as well when home in Thailand. They seem to promote excellent body mechanics and enforce correct physiologial recruitment… demand more forward lean in the start and for longer… induce much higher leg and knee drive… require higher and faster arm drive especially at the end… and provide an excellent brake when slowing down.

Though I do realize it may be hard to find a hill there in flat country but it may keep you injury free for awhile… you don’t need much of a hill either. Even a pile of sand or dirt is great as it will then target the weaker stabilizer muscles. Or second-best a nice set of stairs.

At our age we need to be smarter and avoid injuries as best as possible. Your recovery will come back you’ll see. I am not much slower in initial recovery than say ten years ago but I am stiffer in the mornings upon waking but it goes away quickly. I am definitely training just as hard and at the same frequency just training smarter and have more will power and determination behind me.[/quote]

I believe I will continue with hill sprints and stick with them. I’ve run them in the past and never had issues so it’s the smart thing to do. We do have quite a few hills, mostly in pastures full herds of cattle and I’ve run in some before but it usually starts a mini-stampede. I felt good with the other sprints, I was loose and had been at it for five or six weeks so I thought I was conditioned enough to avoid some injuries. However I think the added weight may have been the factor that my hamstring did not like yesterday. I’m going to fix the leg and get back at it. However, I’m still going to try to bench press, ohp off the rack, and do chins today.

I warmed up with a jog and then did this

close grip bench press up to 275lbs + 80lbs of chains for two reps-this felt heavy, I didn’t get much of a leg drive and used a slow negative on both reps

standing ohp with 135lbs for 13 reps, again, I one legged deadlifted this off the floor then hang cleaned it. I was going to just take it off the rack but I didn’t want to be a big baby

lying triceps extensions using green bands for 2x20, I really liked these, first time I’ve done them with bands

bb curlz, for the gunz, 1x8 with 135lbs, I could really feel my hamstring on these

A few chins to round out the day

Ricochet, do you mostly concentrate your efforts on complexes or are they a simply a part of the grand scheme?

18

Yes and no, both Complexes and Hill Sprinting are my top training priorities with military calisthenics closely behind, but first let me explain… due to my life situation I center much of my training around my working mission, my operating environment, and my available time, as well as my access to training equipment.

With that said, my daily training (and I mean daily as I am an addict) is some how, some way composed of a combination of the following training spheres:

  1. Complexes

  2. Hill Sprints and/or Stair Climbs (weighted; and when home my 40kg Thai wife is on my back)

  3. Military Calisthenics

  4. Badminton (when home in Thailand I play with my wife at least four times a week)

My complexes are pretty much composed of only Hang Cleans to Push Presses to Front Squats to High Pulls or some variation of that as I switch things around quite a bit depending on the type of equipment I have to use. I’ll use about anything (including my wife) and many times individuals think I am strongman training due to my improvisation and adaptation of objects to train with. Anyway, I perform this complex routine thrice a week for maybe 4-8 sets aiming for 4-10 reps per exercise, but I usually go with how I feel. The other day I only did four sets but I knocked out a total of 100 reps of both front squats and push presses with maybe 45 cleans… so I vary quite a lot.

The only other weightlifting (bodybuilding type) exercises I perform are floor presses, barbell rollouts, and rack chins but only once or twice a week. Floor presses may sneak in there three times a week as I love them.

The rest of my training involves serious military calisthenics and I may complete them in a complex type format. I perform weighted or un-weighted chin-ups, pull-ups, commando pull-ups, and dips using Pavel’s Ladder sets or just straight rep work. I am also quite fond of burpees, body busters, leg pistols, bootstrappers, triangle push-ups, rope climbing, mountain climbers, and wrist rolling and do these as I fancy.

For example, this morning I performed 1,000 push-ups in 54 minutes via Pavel’s Ladder sets; No. 17 down to No. 1 with an extra No. 6 and No. 4 ladder set to make up for those 31 remaining reps as 17 to 1 gives you only 969 reps.

19

9-10

With my legs being somewhat out of commission right now I decided to do some upper body work again.

I warmed up and did this

Close grip bench press up to 315lbs x 1 rep, sans chains, I was a little agressive with this rep and it went up easy. I stopped here to leave a little in the tank and because I could feel the hamstring some.

Singles on ohp starting at 135lbs moving up ten pounds per rep up to 175lbs.

Hang clean/power upright row to press for 5x5 with 135lbs. I rested about a minute between sets. My clean strength and my press strength are not anywhere close to equal, the presses were real grinders at the end. Thank you Ricochet for the inspration to attempt a complex. It felt great I will keep these in my training efforts.

I may do this exact same workout tomorrow, with high rep close grip bench, and add in some chins.

20

9-11

Not sure what the point was today other than to do something…

I jogged around and stretched out the hams then did this

Warmed up to a set of 12 reps on close grip bench with 225lbs- this was a fairly uninspired set this was not a physical failure but a mental one.

Then I did 3x3 of hang cleans (with virtually no leg involvement) with 135lbs and then 3x3 with 185lbs. I tried to go up to 225lbs but I couldn’t rack it with just a shrug.

I foresee the next week involving submaximal efforts, therefore I shall attempt to drop my bw down to 230lbs by the end of next week. I weighed in at 243lbs this morning so that’ll be about two pounds a day, but easy come easy go. I really hope I can run again next week!!