GI2EG Gets the Power (Training Log)

Training Powerlifting
1

Hello all, gunna see how I do while keeping a log, as this is really the first time I’ve been training since December '05. Lifted, but not often, for the first year while rehabbing my back (l-5 to s-1 mild central protrusion, moving furniture). Last October I was 5’10, 168lbs, 10% bf. I’ve followed a modified paleo diet (no starch/sugars with intermittent fasting, even preworkout) and got to where I am now over the past year.

Up until now I’ve been training/eating for general health/longevity (minimizing oxidative damage/insulin resistance), and some relative strength. These are lifetime goals of mine but I’ve decided to build a very powerful foundation using more of a performance oriented diet/training regimen.

Once I reach these goals I plan to switch back to no starch/grain and intermittent fasting, while shifting training towards agility, mobility, anaerobic endurance, basic gymnastics/parkour movements and speed, while doing my best to maintain maximal strength (maintenance singles 1x/week). I’d like to hit my strength/power goals by the end of 2008.

My favorite resources are Supertraining, practical programming, various anatomy texts, mcgill, bagget, Boyle, Robertson, Cressey, gambetta, Magnificent Mobility, Inside Out, Building the Efficient Athlete, Bulletproof Knees.

Starting Stats (10-22-07) Checked logs and adjusted these:

5’10, 10-12% bf, 192lbs (full glycogen stores)

Vertical Jump: 32 inches
Broad Jump: 9’ 0"
full front squat: 240lbs
power clean: 185lbs
Push press: 165lbs? (Never maxed/hardly trained)
Deadlift: 335lbs
Bench Press: 225lbs
Chinup: BW+120@183lbs

Current Stats:

5’10, 10-12% bf, 195lbs(full glycogen stores)

Vertical Jump: 32 inches (10-22-07)
Broad Jump: 9’ 3" (11-04-07)
full front squat: 255lbs (11-08-07)
power clean: 185lbs (10-29-07)
Push press: 160lbs for 5x5 (11-11-07)
Deadlift: 375 (11-01-07)
Bench Press: 250lbs (11-08-07)
Chinup: BW+105@192lbs (11-08-07)

Goal Stats:

5’10, under 12%bf, don’t-care-how-many-lbs

Vertical Jump: 38-40"
Broad Jump: 10’ 0"
full front squat: 365lbs
power clean: 225lbs
Pushpress: 225lbs
Deadlift: 545lbs
Bench Press: 315lbs
Chinup: BW+160lbs

Current Training:

Full body 3x per week: Volume, light, maximal.

Recovery/prehab:

Contrast showers postworkout. Foam rolling/Magnificent mobility/Inside out (preworkout). Post workout naps (most days). Mineral baths 2x per week. Static stretching (pre-bed, only where limited). Asleep from 830pm-5am during the week (mobile personal trainer).

Current Diet (eating between 3-7 times per day, really varies. joints feel better when i cut starches/sugars):

everything with lots of beer on weekends

Supplements:

O.N. “natural” whey protein isolate/blend (post workout)
Bulk BCAAs (Pre/peri/post workout)
creatine (postworkout)
Flameout/carlsons
ZMA (pre-bed)

Stay tuned, we’ll see how this goes. Any comments/suggestions are appreciated.

2

October 22nd, 11am (DE lower):

12 total broad jumps (1-2 per set)

8" elevated reverse BB lunge:

105x10, 105x10, 105x10, 115x10

2 db single leg deadlifts:

50sx10, 50sx10, 50sx10

5 powercleans/5front squats (short rest):

135x3 sets

floor press +barbell curlup (abs):

135lbs, 3x30 seconds

1arm DB snatch no rest between sides/sets:

65x10 twice

3

Wednesday, October 24th, 11am (RE upper).

BB Flat Bench (145lbs):

15, 13, 12, 12

Chinups (bw):

12, 11, 9, 7

supersetted with rear delt flies (15lbs):

12, 11, 11, 11

standing DB military press, alternating (45lbs):

12, 11, 8, 8

DB shrugs (70lbs):

12, 12, 12+iso hold (15seconds)

supersetted with hammer curls (35lbs):

10, 8, 7

renegade rows (60lbs each hand, no pushups, short rest periods):

8, 9, 8

Notes: Grip seems limiting.

4

Thursday, October 25th, 11am (ME Lower).

BB full squat:

95x5, 135x5, 165x3, 195x3, 215x3, 235x3, 255x1, 270x1, 285x0! (Seems that I had too many lead in sets, still getting used to ME squatting. Also still sore from Tuesday night bball/ultimate frisbee.)

BB “bottom up” front squats:

180x5 singles. (Need to work on this, strength out of the hole is not strong right now.)

Single leg full squats + 25lbs:

6, 6, 6

BB romanian deadlifts (225lbs):

8, 8, 8

Notes: Skipped the finisher as overall volume has been a bit too high this week. Going to reduce volume of assistance work on DE lower for Monday of next week so that I’m not sore for ultimate on Tuesday.

5

Sunday, October 28th, 4pm (ME upper). Halloween party hangover.

BB floor press:

95x5, 135x5, 165x3, 205x3, 225x2, 240x1 (PR), 250x0 (close miss)

Chinups:

15, 13

Bench Supported 1arm DB rows:

100x8, 100x8, 100x8 (grip slipping)

supersetted with R Delt Flies:

15sx12, 15sx12, 15sx8 (headache)

shrugs:

80x12, 80x12 (cut short)

DB curls:

40x8, 40x5 (cut short)

Notes: World of hurt in my forehead. Grip is still not strong enough, limiting chins/rows/shrugs. Probably will deload after this week (might be a bit overtrained). Tons of crappy food and beer this weekend.

6

Monday, October 29th, 11am (DE lower). Deloaded volume.

Standing broad jumps:

7 singles over 9’

Power cleans:

135x3, 165x3, 185x3

8" elevated barbell reverse lunges:

135x8, 155x8

Barbell single leg deadlifts:

135x8, 135x8

Turkish Getups:

80x1, 90x0, 90x0, 90x1, 100x0, 100x1, 110x0, 110x0 (very close on both sides, should be good for it next week)

Notes: Last day of ultimate frisbee tomorrow. Gunna keep with the deload for the rest of my workouts this week, then ramp back up next week. I really like the loading barbell deadlifts afford me (less of a balance challenge vs. a single oppositely loaded dumbell). Gunna keep with those for a few weeks on my DE day. I wonder if my lunge is going to catch up with my crappy squat.

7

Wednesday, October 31st, 1pm (RE/power upper). Deloaded volume.

BB bench press (185lbs):

6, 6, 6

Chinups (+45lbs):

6, 6, 6

10lb med ball throws (55’ +):

15 singles

Single arm DB push press/jerk:

75x5, 95x3, 105x2

Blast strap decline supinated rows:

3x10

Purple band pull-aparts:

3x15

supersetted with 15lb R. Delt Flyes:

3x15

Barbell weighted curlups (155lbs):

2x30 seconds

Notes: Noticing immediate effects of the deload week, felt really strong and wanted to do more. My forearms (yes, both of them) are sore every day, wtf. Really could use full massage, ART, and the like. Ultimate season is done and legs (esp. hamstrings) are full of knots.

8

you seem powerful already in your current numbers. any idea on when you will re-test vert/broad jump? eventually you may have some freaky results.

good stuff, peace

9

Thanks. I’m starting a new program I designed for myself next week. It’ll be full body and a little less of the higher (12+) rep stuff. I’ll run that for 4 weeks (4th week deloaded), and then test fresh the week after that.

However, vertical and broad jumps are both worked into my current and future program, so I have some idea of how its coming along already. For instance, I consistently broad jump at least 9’4" (I’ve practiced it 3 weeks straight now on sundays, next 3 weeks is gunna be verticals).

My vertical is a bit harder to measure, but I’m going to fashion something out of some nylon and velcro and hang it from somewhere high.

My reach is 86", and I can just touch rim on regulation (not consistently), so that’s where the 34" came from.

10

Thursday, November 1st, 12pm (ME lower). Deloaded volume.

Power clean:

135x3, 155x3 (serving as a CNS warmup for me)

Sumo Deadlift:

225x3, 275x3, 325x1, 375x1 (lots of bar speed)

Elevated bulgarian split squats:

100x7, 120x7

Single arm/single leg planking (no rest):

LA/RL - 1 minute
RA/LL - 1 minute
all down - 1.5 minutes

(rest)

Left side plank - 1 minute
Right side plank - 1 minute

Notes: Woke up at 3:30 am this morning for no good reason, wide awake. Grip is definitely going to be the limiting factor in the deadlift, no lower back pain whatsoever. Legs are totally tight and knotted up. Next few days will include lots of SMR, mineral baths, static stretching, sleep!, and hopefully a massage. New program next week, not a huge fan of upper/lower split.

11

gi2eg, to respond to your comment about:

once an athlete is ready for plyos etc, i do something like that… say for example on lower body days:

active warmup
prehab
specific warmup
any possible sprint work
** specific strength: 15-20 minutes maximum on plyometric work, full recovery, high intensity, low volume (depth jumps, hurdle jumps (multi response), single leg hops etc)
** special strength: 4-8x5-3 on jump squats, clean pulls, or “jumping clean pulls” etc
general strength (back squat, box squat, deadlift, etc)
core

with such small volume on the plyos/special strength lifts, it really seems to prime them for their ME movements.

here’s some example specific strength vids we do:
depth hurdle leap: http://www.youtube.com/watch?v=EBYpMmK6pVI
hurdle jumps, multi response: http://www.youtube.com/watch?v=qzak-lsAj9A
depth hurdle jumps: http://www.youtube.com/watch?v=HW6G1Ehi5-w

here’s some example special strength vids we do:
jumping clean pulls: http://www.youtube.com/watch?v=Y1aDz3lNMxc
strength hurdle jump (SR): http://www.youtube.com/watch?v=0GwmJkUUcL4

i’ve seen nothing but good results doing this. i constantly switch it up so my athletes won’t get stale.

what you think?

here’s some studies that have influenced my mind on this issue:

"
Acute Effects of Plyometric Exercise on Maximum
Squat Performance in Male Athletes

data suggest that DJ performed before 1RM testing
may enhance squat performance in trained male athletes.
"

"
Contrast Loading Improves Vertical Jump Performance

R.L. Stewart, A. Wyatt, A. Dougherty, M. Glenn, A.J. Koch, Human Performance Laboratory, Truman State University, Kirksville, MO.

Contrast loading is a training method in which one performs a heavy-loaded strength exercise followed by an unloaded or lightly-loaded speed exercise. In theory, this coupling will produce an enhanced acceleration during the speed exercise. PURPOSE: To measure changes in vertical jump height after performing heavy clean pulls. METHODS: Subjects were experienced Olympic style weightlifters and NCAA Division II collegiate track and field throwers (n = 10; 4 men and 6 women). All subjects completed a test protocol consisting of two conditions: control (C) and experimental (E). During C, subjects performed a series of three vertical jumps on a force plate, then rested for four minutes and performed a second series of three jumps. During E, subjects performed three vertical jumps, rested for four minutes, then performed one set of five clean pulls at 95% 1 repetition maximum (1RM), rested four minutes, then performed a second series of three jumps. All jump heights were measured using a Vertec measuring device. Test protocols were assigned in a randomized order and given seven days apart. RESULTS: A 2 ?~W 2 repeated measures ANOVA revealed a significant improvement in average vertical jump from the first to second series under both C and E (time effect p < 0.001). Also, there was a significantly greater improvement in average jump height following E as compared to C (treatment ?~W time interaction p = 0.05). CONCLUSION: One set of clean pulls at an intensity of 95% 1RM significantly enhanced subsequent vertical jump height in trained subjects. PRACTICAL APPLICATIONS: A single set of clean pulls at an intensity of 95% 1RM is an appropriate contrast loading stimulus. Athletes can follow heavy clean pulls with lightly loaded or unloaded jumping movements and expect to see an improvement in jump performance.
"

peace

12

Yeah definitely makes sense. Your workout layout looks good. Where do you train?

Calderone is a beast.

13

in pembroke pines florida.

ya calderone is an animal. work ethic is beyond belief.

peace

14

Sunday, November 4th, 6pm (Strength/volume full body).

Broad jumps:

3x3 over 9’

Power cleans (165lbs):

3x2

Front squat (185lbs):

5x5

Barbell bench press (190lbs):

5x5

Chinups (BW+50lbs):

5x5

Single leg BB RDL (145lbs):

2x8

Turkish get-ups:

70x1, 80x1, 90x1, 110x1 (PR)

Notes: First time on 5x5, and I did them in a circuit fashion to shorten my workout. Switching to 3 full body workouts/week. First is strength/volume, second is recovery (low volume), third is maximal strength. Right knee was not tracking well on front squats, but no pain. Probably just need more soft tissue work, my right hamstring feels really tight at insertion point. Could have gone heavier but didn’t want to risk it. Barbell bench was relatively easy.

15

Summary of my new program:

WEEK ONE

workout 1 (strength/volume):

Power cleans: 3-5 sets of 3-5

Horizontal jumps: 5-10 sets of 1-3 reps

Front squat: 5 sets of 5

Barbell Bench Press: 5 sets of 5

Chinups: 5 sets of 5

Barbell SLDL: 2 sets of 7-10

Turkish get ups: 2-5 sets of 1-3 reps

workout 2 (recovery facilitation/assistance work):

Front squat: 2 sets of 5

Barbell bench press: 2 sets of 5

Chinups: 2 sets of 5

Reverse lunges: 2 sets of 7-10

Barbell SLDL: 2 sets of 7-10

Blast strap pushups/rows: 2 sets of 7-12 each

Curls/Rear Delt Flies/External Rotations/Band Pullaparts: by feel

workout 3 (maximal strength):

Power cleans: 2-5 sets of 1-3

Horizontal jumps: 2-5 sets of 1-3

Front squat: max

barbell bench press: max

Chinups: max

WEEK TWO

workout 1 (strength/volume):

1A DB snatch: 3-5 sets of 3-5

Vertical jumps: 5-10 sets of 1-3 reps

Deadlift: 3 sets of 5

Barbell Push Press: 5 sets of 5

Pullups: 5 sets of 5

Bulgarian Split Squats: 2 sets of 7-10

Serratus Barbell Holds: 2-5 sets of 10-30 seconds

workout 2 (recovery facilitation/assistance work):

Deadlift: 1 set of 5

Barbell push press: 2 sets of 5

Pullups: 2 sets of 5

Reverse lunges: 2 sets of 7-10

Barbell SLDL: 2 sets of 7-10

Blast strap pushups/rows: 2 sets of 7-12 each

Curls/Rear Delt Flies/External Rotations/Band Pullaparts: by feel

workout 3 (maximal strength):

DB Snatch: 2-5 sets of 1-3

Vertical Jumps: 2-5 sets of 1-3

Deadlift: max

Barbell Push Press: max

Pullups: max

Weeks one and two are then repeated while substituting dynamic effort for maximal effort exercises on Thursday.

16

Thursda’s Max Attempts will be:

Bench Press (previous max 225):

4 reps @100, rest 10"
4@100, rest 10"
3@150, rest 30"
2@185, rest 1’
1@200, rest 2’
1@210, rest 2’
1@225, rest 3’
1@240, rest 4’
1@250

Front squat (previous max 240):

4 reps @110, rest 10"
4@110, rest 10"
3@160, rest 30"
2@195, rest 1’
1@210, rest 2’
1@225, rest 2’
1@240, rest 3’
1@255, rest 4’
1@270

Weighted Chinup(previous max-183+120=303lbs):

4 reps @BW-purple band, rest 10"
4@BW-purple band, rest 10"
3@BW, rest 30"
2@BW+45, rest 1’
1@BW+60, rest 2’
1@BW+75, rest 2’
1@BW+90, rest 3’
1@BW+105, rest 4’
1@BW+120 (192lbs+120lbs=312lbs)

17

Tuesday, November 6th, 10:30am. (Recovery/assistance).

Front squat:

95x5, 145x5, 195x5, 195x5

Bench Press:

95x5, 145x5, 195x5, 195x5

Weighted chins:

BWx5, +50x5, +50x4

Elevated Reverse lunges:

45x5, 95x5

Band pullaparts, shoulder horns, rear delt flies, curls, push up +s: By feel, very low volume.

3 easy 90’ sprints.

Front plank:

2.5 minutes

Notes: Feelin’ strong, although thursday seems soon. Good foam rolling and stretching last night. Fixed the knee tracking issue on squats.

18

Thursday, November 8th, 11am. (Max effort).

Bench Press (previous max 225):

4 reps @100, rest 10"
4@100, rest 10"
3@150, rest 30"
2@185, rest 1’
1@200, rest 2’
1@210, rest 2’
1@225, rest 3’
1@240, rest 4’
1@250 (lost groove but muscled it without too much trouble)

Front squat (previous max 240):

4 reps @110, rest 10"
4@110, rest 10"
3@160, rest 30"
2@195, rest 1’
1@210, rest 2’
1@225, rest 2’
1@240, rest 3’
1@255, rest 4’ (no prob)
0@270 (stall 6 inches up, mighta made a second attempt)

Weighted Chinup(previous max-183+120=303lbs):

4 jumping reps @BW, rest 10"
4 jumping reps @BW, rest 10"
3@BW, rest 30"
2@BW+45, rest 1’
1@BW+60, rest 2’
1@BW+75, rest 2’
1@BW+90, rest 3’
1@BW+105, rest 4’ (no prob)
0@BW+120 (192lbs+120lbs=312lbs) (3-4" short)

Notes: Gotta keep the focus, lost something mentally when going for last one, forgot minor form cues like bar squeezing on bench. Chins should come up soon, first week I’ve done weighted in a while.

19

Sunday, November 11th, 2007. (Strength/volume)

Vertical Jumps (standing start):

4x3

1a DB snatch (65lbs):

3x3 each

Sumo deadlifts:

135x5, 235x5, 285x5, 335x4, 30s rest, 335x3 (grip)

Barbell push press, first time (160lbs):

5x5

Supinated pendlay rows, first time (185lbs):

5x5

Elevated split squats (100lbs):

2x8 each

Burpees:

10, 7 (minimal rest, was pretty spent here)

Barbell curlup holds (135lbs):

2x40 seconds, minimal rest

Notes: Felt good, this was a lot of work though. Why tf does my grip still suck? Gunna add some heavy barbell holds next week. Shooting for 405x1 on thursday’s ME deads. BB push pressing is fun, probably gunna shoot for 200lbs on thursday. I think my vertical sucks compared to broad, probably just need better technique. A “good” running vert only gets me 34", average standing seems to be about 30" (verts are still only estimated).

20

Thursday’s planned attempts:

Push press (previous max 160lbsx5):

4 reps @80, rest 10"
4@80, rest 10"
3@120, rest 30"
2@150, rest 1’
1@160, rest 2’
1@170, rest 2’
1@180, rest 3’
1@190, rest 4’
1@200

Deadlift (previous max 375):

4 reps @160, rest 10"
4@160, rest 10"
3@240, rest 30"
2@305, rest 1’
1@325, rest 2’
1@345, rest 2’
1@365, rest 3’
1@385, rest 4’
1@405

Pendlay rows (previous max 185x5):

Work up to a 3rm (205?)