2.18.13
PM workout
Barbell Bench Press
145 2x4
155 5x4
160 1x4
165 1x4
170 1x4 but assistance last rep
Seated Cable Row
150 3x8
2.20.13
Overhead Press
105 2x4
115 2x4
125 1x4***
105 1x4
115 3x4
125 1x4***
Barbell Curl
95 1x4
105 1x2
Behind Neck Barbell Press (partials at bottom)
85 1x8
Comments:
Feel like Im stalling a bit… Enthusiasm waning. I know its directly related to my diet and my situation (lack of sleep, restricting diet trying to control a beginning flare up). I need to get through my Deadlift workout at 4 reps and a Pullup test of sorts, and take a week to try and recover with active rest and get things squared up again where I can pick the calories back up and get proper nutrient absorption.
2.22.13
Last workout of current plan
All with straps
Deadlift from pins (1 slot deeper-lower than last workout of same)
265 1x4
275 1x4
285 1x4
Deadlift
255 1x4
from pins
295 1x4
305 1x4
315 1x4***
Deadlift
275 1x4
from pins
325 1x4***
Deadlift
295 1x4***
WG Pullups
BW 1x7***
Comments:
motivation a little better
after sets some dizziness, blood rush away from head…not something that has been occurring. If its related to my present beginning flare up… then thats not a good sign.
Ready to transition into new training protocol… hopefully I can keep this going.
2.23.13
Shoulder stuff with broomstick
Glute Bridges BW
Lying abduction
Horizontal KB Swings
16kg 2 sets around 10-12 reps
65lbs
A1: Clean 1x8, 1x6
A2: Front Squat 1x8, 1x6
A3: Press 1x8, 1x6
Giant Set Clean-Front Squat-Press 1x4 each
Bench Press
95 lbs 1x15, 2x12 using different grip width
2.25.13
Broomstick work (shoulders, snatch, ab rotation, pulldowns)
Bird Dogs with hold at top 2x10
Glute pendulum kick back hold at top 10lbs 2x10
Hip Flexor stretch
70 lbs
1:Clean 1x8, 1x6
2:Front Squat 1x8, 1x6
3:Press 1x8, 1x6
Continuous Set 1x4 (giant set i suppose)
Pullup BWx3 with hold and slow eccentric last rep
Pulldowns 130 1x10
DB Rows 40 1x10
Bench Press
Bar 2x10 (practicing new form)
DB Curls
20s 1x10
1:Cable Standing Bent ROw
60 1x10
2:Cable Reverse Curl
60 1x10
2.27.13
A.M.
Long Warmup
75lbs
1:Clean
2:Front Squat
3:Press
1x8, 1x6 in separate sets
1x4 one continuous set
P.M.
Running through some movements I’ll be doing next week
Cable Curl 2 sets
Close Grip Chins & Pulldown 2 sets
Tricep Bar Ext 2 sets
CG Barbell Bench Press 2 sets
Hammer Curl 2 sets
Neutral Grip Pullup or Pulldown 2 sets
DB Standing Tricep Ext 2 sets
DB Seated Overhead Press 2 sets
Some Bike…
3.1.13
A.M.
Warmup
Broomstick work, glute bridges, hip flexor stretch, IT band stretch, kettlebell horizontal swings, etc.
80lbs***
1:Clean 1x8, 1x6
2:Press 1x8, 1x6
3:Front Squat 1x8, 1x6
1x4 continous set
My basic schedule for next several weeks:
Mon:
AM - Oly Lift
PM - LB 1
Tue:
AM - Oly Lift
PM - Track work
Wed:
AM - Oly Lift
PM - UB 1
Thu:
AM - Oly Lift
Fri:
AM - Oly Lift
PM - LB 2
Sat or Sun:
AM - Track work
PM - UB 2
So…Oly Lift Mon-Fri A.M. but some days will be light or skip alltogether, but try for 3 a week minimum. Oly Lift will be using Rapid Ascent from Dan John’s book in the beginning with some extra work mixed in… then progress into a basic oly lifting routine.
3.4.13
A.M.
Warmup
Good Mornings with light weight
Olympic Good Mornings
135 3x3
85lbs***
1:Power Clean 1x8, 1x6
2:Press 1x8, 1x6
3:Front Squat 1x8, 1x6
1 continous Giant Set 1x4
Total time roughly 12 minutes…plan to stay with this weight and do more quickly through rest of week.
Good Mornings (411)
Bar 4x12
P.M.
1:Front Squat 40x0 10sec rest
135 2x5, 1x4
2:Heel El. Back Squat 30x0 3 min rest
135 3x6
1: Leg Curl 40x0 10sec rest
90 2x7
2: Romanian Deadlift 4020 3 min rest
185 2x10 (second set with straps)
Overhead Press 2010
85 down to 75 12 reps
75 down to bar 12 reps
bar down to broomstick 12 reps
3.6.13
1: Cable Curl 3010 10sec rest
100 3x8
2: Close Grip Chinup 3010 or Close Grip Pulldown 3010 then 2 min rest
BW 1x3 plus 160 1x5
BW 1x2 plus 160 1x5
BW 1x2 plus 160 1x3 plus 150 1x3
1:Lying Tricep Bar Extension 3010 10sec rest
70 3x8
2: Close Grip Barbell Press 3010 2 min rest
95 2x8
95 1x4 plus Bar 1x4
Cable Lateral Raise 121
20 3x15 each side 60 sec between sets, 10-15sec between each arm
Good Mornings 3010
45 1x12
65 1x12
85 1x12
95 1x12
3.8.13
A.M.
Warmup
95lbs***
1: Clean 1x8, 6, 4
2: Press 1x8, 6, 4
3: Front Squat 1x8, 6, 4
<17 minutes (took my time this morning)
Good Morning
95 1x8
Olympic Good Morning
135 2x3
145 1x5
P.M.
1:Reverse DB Lunges 20x0 10 sec rest
25s 3x8
2:Back Squat 40x0 3min
135 3x6
1:Step Ups 20x0
25 2x8
2:Snatch Grip Deadlift 40x0 3min
135 2x6
Comments:
Its a start. Quads definetly worked on 1st rotation, ironically, lower back felt fatigued on second rotation.
3.9.13
A.M.
Track
1/2 mile walk jog
footwork drills on curb (huge discrepancy between left and right single bounds)
(2) 220s walk between
~52s
~42s (~70%)
P.M.
1: Rope Cable Hammer Curl 3010 10s
100 3x8
2: Neutral Grip Chinup or Pulldown 3010 2min
160 1x8
BW 1x3 plus 160 1x5
BW 1x1.5 plus 160–>140 1x6
1: DB Overhead Tricep Ext. 3010 10s
55 3x8
2: Seated DB Press 3010 2min
30s 3x8
Snatch Grip Press
Bar (45) 3x12 last set several rest pauses
Comments:
End of 1st week of new training…
Sleep: C+
Diet: ~C
Colitis: 55-65% range
Training: Got in some initial numbers. Good beginning. Lots of room for improvement with this setup.
Past day and a half my left knee has become very “loose”. Strain possibly. Its been very loose for a long time anyway but very bothersome. Seems to have started sometime from my Sat Track workout. Didnt feel it till the Sat P.M. workout. Will ice and use a brace on it. Hopefully its minor and will heal up in short order.
3.11.13
A.M.
95lbs
1:Clean 1x8, 6, 4
2:Press 1x8, 6, 4
3:Front Squat 1x8, 6, 4
<15minutes***
Some twinges in left knee during warmup. Held up fine during workout. Feeling a bit loose again later this morning. Not terribly tough workout, but with time change it wasnt easy…didnt push too hard anyway. Looking for steady improvement. Maybe work down to under 12 minutes end of week.
P.M.
During Warmup
Front Squat 165x1*** new current best
1: Heel El. Front Squat 40x0 10sec
135 3x6
2: Heel El. Back Squat 30x0 3min
135 2x8, 1x6
Left 2 reps on the table at the end (hitting failure in technique)…also noticed I need to keep my focus on weight on heels.
1: Leg Curl 40x0 10sec
90 2x8
2: Romanian Dead Lift 4020 3 min
185 2x10 with straps
Also didn’t get 12 reps like I wanted on the Deadlifts. And would prefer to not use straps for this. Tough workout. Just didnt have it.
Power Upright Rows 2count hold at top 60 sec
95–>75 1x12
75–>65 1x12
65 1x12 with some rest pauses
Incline Reverse Lateral Raises 121 60sec
5s 1x12
10s 1x6 plus 5s 1x6
10s 1x6 plus 5s 1x6
Cable Ext Rotation 121
30 1x8
25 1x8
20 1x8
3.13.13
A.M.
95lbs
1:Clean
2:Press
3:Front Squat
1x8, 1x6, 1x4
Better time but forgot to check at end, so dont know exactly.
Left knee did fine but it was braced up good.
Regular Good Morning
95 1x8
Olympic Good Morning
135 1x3
155 1x3
165 3x3***
Regular Good Morning
105 1x8
45 1x15
P.M.
1:Cable Curl 3010 10sec
100 3x9
2:Close Grip Chin Up or Pulldown Supinated 3010 2min
BW 2x3 plus 160 2x5
BW 1x3 plus 160 1x3 plus 150 1x2
1:Lying Tricep Barbell Ext. 3010 10sec
70 3x8
2:Close Grip Barbell Bench Press 3010 2min
95 3x8 couple of rest pauses last set
Cable Lateral Raise 121 60sec
30 1x15
20 2x15 couple of rest pauses last set
10 min bike cool down
3.15.13
Back Squat
45x3
65x2
85x2
105x2
135x1
155x1
175x1
185x1
205x1
225x1
245x1***
1: Reverse DB Lunges 20x0 10sec
25s 3x8
2: Back Squat 40x0 3min
135 3x8
→ Made some progress (maxed out rep range on squats, 2 reps left on table for lunges)
1: StepUps 20x0 10sec
15s 2x8
2: Snatch Grip Deadlfit 40x0 3min
135 1x8
185 1x8
→ used higher box and more weight than last time. progress in reps and weight on deadlift
Military Press 20x0 60sec
85 2x8
75 1x8
65 1x8
55 1x8
45 1x8
—> Will try to at least get reps up to 12 and better weight if possible.
3.16.13
1:Cable Rope Curls 3010 10sec
100 3x8
2:Neutral Grip Chinup or Neutral Grip Pulldown 3010 2min
BW 1x3 plus 160 1x5
BW 1x2 plus 160 1x6
BW 1x2 plus 160 1x5 plus 150 1x1
1: DB Standing Tricep Ext. 3010 10sec
55 2x8
55 1x9
2: Seated DB Press 3010 2min
30s 2x8
30s 1x9
—> Some progress. Will try and work reps up to 12 with these weights.
95lbs
1:Clean
2:Press
3:Front Squat
1x8, 1x6, 1x4
<10min***
Comments:
End of 2nd week…
Sleep: B
Diet: ~C- (need to do better)
Colitis: 60-65% range
Training: Progress, but not as much as I had hoped for. A couple of new current bests (not max out) during some warmup portions. Will continue to do that at various times.
Left knee still loose, almost as if I dont have a ligament anymore. Need to get that checked out.
So, no track workout. The olympic lifts with light weight and the leg exercises I performed went without a hitch though…but had knee braced up good.
→ Wife had some guy who does muscular something or the other look at my knee. He “treated” it but didnt check it like a PT would. Might be a quack job but he had some interesting observations on my knee. Didnt think there was any major ligament damage…but that my tibula was sort of out of place or alignment…asked some things about my hip…of which I know I have some imbalances there. And the next day my knee is doing a little better, but maybe that has something to do with walking around without a brace on all day. I’m going to start some aggressive stretching to see if that helps my hip alignment and some tightness running down the inside of my left leg that could be causing the issues. If no knee progress by next weekend then I’ll schedule something with the Big Doc in the area.
3.18.13
A.M.
Bungee Cord Drills
TKE 3x15 each
Standing Leg Raises (to knee level)
Front, Add, Abd, Rear 1x15each
P.M.
–>Not sure why but of late not real motivated coming into these leg workouts. Maybe cause their hard? I feel good in morning but I’d rather take a nap than go workout in afternoon.
Warmup Front Squats
…up to 185 1x1***
1:Heel El. Front Squat 40x0 10sec
135 1x6
145 1x6
135 1x6
2:Heel El. Back Squat 30x0 3min
135 1x8
145 1x8
135 1x8
—> Tough. Got all reps in and a bit of weight increase.
1:Lying Leg Curl 40x0 10sec
90 3x10
2:Romanian Deadlift 4020 3min
185 2x12 with straps (counted in my head…maybe 3sec instead of 4)
Olympic Good Morning
135 1x3
185 1x3…probably not 45degrees, more like a 30d bend
165 1x5
3.20.13
A.M.
Bungee Cord Drills
TKE 3x15
Front, Abd, Add, Rear Standing Raises 1x15
Some stretching
P.M.
1:Cable Curl 3010 10sec
100 3x10
2:Chinup or Close Grip Pulldown 2 min
BW 1x3 neutral grip by mistake… plus 160 1x6
BW 1x3 little assistance…plus 160 1x5
BW 1x1.5 assisted… plus 160 1x4 i think…plus 150 1x2
1:Tricep Bar Lying Extension 3010 10sec
70 1x10 dont recall exact reps for each
70 1x9
70 1x8
2:Close Grip Bench Press 3010 2 min
95 1x10 dont recall exact reps
95 2x8 last set couple of rest pauses
Good Morning
115 1x8
100 1x12
Snatch Grip Overhead Press 2010 60sec
Bar (45) 4x12
Seated Cable Row Underhanded
100 1x8
130 2x8
Incline Back Raise with eccentric portion arms extended
10 1x8
15 1x8 back of left knee beginning to hurt so no more