Gonna Punch Life in the Face

Training Training Logs
61

1/24/11

1/2 Brick Shithouse Day

100 Pushups
25 Pullups
250 Rope Jumps

Time: 11:20

Goal with this is to work up to doing the whole deal in under 20 minutes. This is really just a way for me to break up the monotony of hill sprints and the like. I can call it some kinda cool name and be more motivated to do the work (don’t ask me why, I don’t know)… All that matters is that I put in work towards becoming Bigger, Stronger, and Faster, and this will help me reach my goal.

Also, I didn’t realize how much my Pushup endurance sucks. Only got 40 on the first shot. And I know I should be doing more pushups, because my rhomboids and a bunch of other muskulls tied in to the scapula are super tight from doing pushups, and they shouldn’t have to be working that hard if I’m training them right. So this may be a blessing in disguise to hit that upper back a little harder to prevent problems in the future.

I will get the full BSH day before June. For sure.

62

Intensification, 8’s Wave

1/25/11

AM: 45 mins on the treadmill, 3.5%, 3.2 mph (HR<120)

PM:

Military

90x3
100x3
105x3x8

Heavy Partial Lateral Raises (FUCK ME i’m such a wuss)

60x30,25,20

Rear Delt Destroyer (er, attempted destruction, i’m a wuss)

40x25, drop weight then
20x15
10x10 full ROM reps

Cross Body Hammer Curl

30x10
35x10
40x10

EZ Preacher Curl

55x8
65x6 <— arms just quit working, wtf?
55x6 ← quit again. shit.

EZ Curl, with 3 second negative

55x3x8 <— shoulda been 2 sets, lost count

DONE.

Shot around at the gym for an hour.

I’m so pissed at myself today. Military went up like cake. A beach trip has come to be on the schedule now, so I got 8 weeks to do some bodybuilding assistance work and get “beach ready” so to speak. No problem, the Meadows-inspired stuff seems brilliant, and tough, so it should work right? Well apparently I lack the testicular fortitude to finish this shit. No excuses, I just quit when it got hard. Ridiculous.

It won’t happen again, and I’m gonna toss in the back stuff with my deadlift day thursday as accessory work too. Then chest/tris with the Bench work, and legs with the Squat day. My split is a little more spread out than what Meadows does, but it should be fine regardless. And the extra effort should translate into some more calorie burn.

Speaking of burn, I’m going to keep after this early morning fasted treadmill walking stuff. Its an easy way for me to burn some extra calories and just chill before the day starts. Will keep after the shorter, more intense sprints and jumps as well, but just slightly more spread out than previously. I’ll give it 3 or 4 weeks and reassess from there.

Should be beast mode by Spring Break. We’ll see.

63

Intensification, 8’s Wave

1/27/11

Deadlift

205x3
225x3
250x3x8

Meadows Rows
1plate x 10 (warmup)
Plate+Quarter x3x8 ← damn I feel these

Deadstop DB Rows

85x2x8
95x1x8 <–shitshitpumpzz

Some Lat Stretching, then

Stretchers

55x2x12 <—holyfuckshit batman, THATS what a lat pump feels like

DONE.

Wow. My traps are still sore from the shoulders day on Tuesday, so I nixed the shrugs because I want to be able to move my head again. I’ve felt like my back has been “pumped” before, but I’ve NEVER felt it swole up anything like this. Holy shit, this Meadow’s stuff works. Consider me a believer. Going for a run in a little while, which will prob suck ass, but oh well. Bench/Chest/Tris on Sunday, and more conditioning till then. Later.

64

Realization, 8’s Wave

1/30/11

Bench

135x5
150x3
175x2
185x1 <— felt really heavy for some reason
200x10 <–rough one

DB Twist and Press

40x12 (warmup)
60x3x10 <–holy shit pump

Incline Bench

155x8
135x6 <— wtf pecs just stopped working

Machine Press and Stretch

145x3x10 + 10 reps of the shoulder dislocate stretch thingie with a band after each set

Rope Pushdowns

35x12
20x2x12 <— could barely get the squeeze after the 3rd rep

Dips

3x5 (fail)

Overhead EZ Extension

55x2x10 <–rape.

DONE.

Literally could not buckle my seatbelt in my car after this one. My focus definitely was waning today, but that’s what tends to happen when you hook up all night long instead of sleeping. Totally worth it, and I think I can still move up my working max for bench. With the book’s calcs, I’m looking at a new Bench working max of 250 for the 5’s wave. Sweet.

Once again, Meadow’s workouts raped my face. I’m sadistically enjoying this, and I am honestly excited about Squat/Leg day come Tuesday. Its going to be wicked.

65

1/31/11

AM Fasted Cardio

45 mins, 3.5%, 3.2 mph, HR <120 bpm

Nothing fancy here. I have noticed a distinct increase in my mood and overall affect throughout the day (especially in the afternoon) when I hit these morning cardio sessions. It’s a nice way to just let my mind go blank, essentially meditate via exercise, and when anything pops into my head I can explore it and play with it and then let it go. Very relaxing. And my midsection is getting noticeably leaner as well. I’ve got to keep this up. Did the math this morning, and using the treadmill estimate on calories burned, its about 255 for the 45 mins. Now, I’m guessing this is a lowball number, but still, burning an extra 1300 calories (5 days walking) can’t do anything but help.

I get to weigh-in tomorrow again. Will report back with the number and the subsequent squat workout tomorrow afternoon.

66

Realization, 8’s Wave

2/1/11

Squats

165x5
195x3
230x2
245x1
260x12 <---- Felt very solid, form was much better than it has been

Meadows Accessory Work

Lying Leg Curl

2x20 for warmups with some
2p’s x15
2p’s+1q x12
2p’s+2q’s x 8

Dropset x1 ← done as outlined in article. Partials were so much fiyah. Luv.

DB Stiff Legged Deads

45x2x10 <–started seeing stars here. That’s catfish.

Leg Press, 3s negatives, Toes out, mid plate

2x10 warmups

3pps x3x10

DONE.

Waddled back to my car, then raced home so I literally wouldn’t crap myself. Haven’t torn my stomach up from a workout since my cross country days. Incredible. The pumps in my hamstrings were absolutely insane, but never to the point that I couldn’t continue. I had my mind right today it seems, and I just tore it up. Looked like hell by the end of it, actually had someone ask me if I was going to be sick. I just busted out laughing and said “nope, but I’ll probably be sore tomorrow.” Brutal day, and I’m absolutely stoked about it.

BW was 212 at weigh-in.

New Squat Working Max - 339.5 (unless I did the math wrong)

Going to get a huge fucking pizza for dinner tonight. Because I can.

67

Realization, 8’s Wave

2/3/11

Military ← Didn’t happen, rack never got open whole time I was in the gym, oh well

Heavy Lateral Raise Partials

60x3x35 ← I decided to quit being a pussy finally

Rear Delt Destroyer

40x60 partials
20x30 partials
10x10 full ROM

DB OH Press

45x8
60x2x8 <— shoulders are DESTROYED…

Cross Body Hammer Curls

40x3x10

Preacher Machine

45x3x8 with 2s squeeze at top of each rep

Seated DB Curl, 3s Negative

25x6 (shit)
12x8 ← yes, that was all I could lift, and I couldn’t find the other 15lb DB

DONE.

I feel like my mental capacity to endure the “pain” of the meadows work is really improving. Also, I noticed an exponentially better MMC with the heavy laterals and rear delt partials. Felt like I could pinpoint exactly what fibers of the muscles were working. Really cool stuff. I got some wicked rubber band arms right now too.

Going out to eat/drink a little alchy with the family tonight to celebrate some birthdays recently. Should be cool. Then I have GOT to do the fasted AM cardio the next two days, and get my back work done on Sunday before the Super Bowl. I’m having a potluck type party at my place, and all my friends can cook as well/better than I can, so I plan to eat a ton.

Then, my outpatient clinical rotation starts on Monday. I’m looking forward to getting back into the clinic and working with patients again. Its easily my favorite part of Physical Therapy school.

Later all, and thanks for reading.

68

Impromptu Deload

2/7/11

Meadows Rows

Warmups, then
80x3x8

Deadstop DB Rows

90x3x8

Lat Stretches

Stretchers

70lbsx2x12

Lost the pulldown machine, so instead of partial pulldowns, did partial ROM pullUPS, using the bottom half of the ROM to really pull hard with the lats.

2x15

DB Shrugs, 3s hold at top

90x3x10

DONE.

Ended up on a random roadtrip this weekend with my lady. Two days of very little sleep, lots of driving, and extraordinary amounts of fun later, I didn’t have it in me to go for a DL rep PR. Also throw in the fact that I started my clinical rotation this week, and you have a 7-5 day of treating patients thrown into the mix. To be safe and not injure myself, I’m just gonna drop my main movements till next Sunday, and just hit the Meadow’s inspired stuff this week. That way my intensity stays up, but I get a slight break from the same old movement patterns I’ve been on.

My biggest challenge is going to be finding a way to fit in conditioning this week. Getting up at 5:30 am blows when I’m used to 8:00. Oh well, nothing to do about it but suck it up and make it happen. Chest/Tris tomorrow. luv.

69

Impromptu Deload, Continued

2/8/11

DB Bench and Twist

65x3x8

Machine Chest Press n’ Stretch (incline bench was taken)

160x3x10 + 10 rotation stretches after each set

Incline BB Bench

135x8
155x8
165x4 <— shut it down, chest just got pumped out and quit

OA Rope Pressdown

20x4x12 ← much stronger than last week!

Dips

3x6,5,4 <–to failure, more than last week, but still lame

PJR’s (I feel these in the long head more than Incline EZ Extensions)

55x10
60x2x10

DONE.

Solid workout considering I was in the clinic from 7-4 today. Figured I’d be beat, but I got in there and kicked ass. Super high intensity and everything. Gonna get in some good food tonight, and try to get after some cardio tomorrow. The city is expecting snow and shit again, so I hope I can just hop on the treadmill or something and do some intervals when I get out of the clinic tomorrow. I may end up going for a run in the snow depending on how spunky I feel, so we’ll see.

Currently debating implementing the push press into my Juggernaut Method of things on the next cycle. Mainly because of everyone with input worth paying attention to has noted the increase in bench strength that accompanies it. I’ve only done overhead press because the program calls for it, but if the push press will up my bench strength, it seems pretty obvious to me that I need to be doing more of that if I plan to compete someday.

Anyways, off to shower and chow down and watch some more Supernatural. Badass show if anyone hasn’t seen it. Later.

70

2/9/11

Conditioning

Got in a nice 30 minutes run in the snow. After it took 1.5 hours to make the 20 minute trip home. I hate the drivers in this city. Bunch of morons.

Anyways, RPE~fucking amazing, so thanks snow. Luv.

71

I’ve got some plans for this next wave. I’m going to kick things off tomorrow with squats once I get out of the clinic. Here’s the things I’ve noticed:

  1. I feel better and more athletic on Defranco’s assistance work with Chad’s main programming.
  2. I get fat when I don’t do the work.
  3. I need to quit being a pussy and find a way to get in the conditioning work.
  4. While Meadow’s stuff works, it seems to make my joints pretty uncomfortable. May have to just implement this every few cycles to prevent injuries.

So, for this next wave of 5’s, I’ve got a few plans.

  1. Keep in the jumping. Reset the maxes and get after it again.
  2. Start implementing a few diet changes, and STAY STRICT WITH IT.
    a)Cut back on the junk foods for one. Revisit the 16/8 fast/feast as it seems to work well for me.
  3. PUT IN WORK AND GET SHIT DONE.
  4. Sub out Military Press for Push Press. Should see better carryover to my bench.

I’m going to start adding in metabolic extracts after the main lifting and assistance has been completed. It may take me a little longer in the gym, but I think the results will speak for themselves.

New Maxes:

Bench: 250
Squat: 339.5
Push Press: 165 (for nice even roundness)
Deadlift: 347.5 ← Keeping this the same since I didn’t max out the last cycle.

Going to get in Metabolic stuff this evening when I return from the clinic. Should be something in the way of DB swings and treadmill sprints. It’s on, folks. Stay tuned.

72

2/10/11

1/2 Brick Shithouse Day

100 Pushups
50 Pullups (20 legit, 30 jumping)
250 Rope Jumps

Total Time: 11:08

This wrecked me. Was going to do treadmill sprints because its about 18 degrees outside but the school gym is closed today and the gym at my apt complex was packed and I couldn’t get a treadmill. This will do nicely though. Feel worn out but not shitty like last time, so I’m getting into better shape as I go at least. Next time I do this, going to up the volume on the pushups a bit. Broke it into sets of 25 this time and got it solid.

Should be ready to kick ass for squat day tomorrow. Super fired up to lift for some reason, so I’m going to ride the high.

73

Accumulation, 5’s Wave

2/11/11

Box Jumps (3rd Bleacher)

6x3 ← I can tell I’ve been slacking, my explosion is shit

Squats

240x6x5 <—Form was solid, really liking the lower bar placement

DB Split Squats

40x8 ← body just fucking gave up. Could not balance at all.

Mod Lat Station GHR

2x8 <–cramps galore. wtf is this shit???

Skipped extract. Figured if I was already cramping, then sprints wouldn’t help. Going to try and get in a type of metabolic workout tomorrow to compensate. Don’t know what my deal was today. Hope I get it straightened out though. I HATE quitting on a workout. Ugh. Tomorrow will be another day at least, and maybe I’ll finally get to see my new lady again.

74

2/21/11

Conditioning (or metabolic destruct sequence)

For whatever reason, this absolutely killed me. I’m talking I was doubled over gasping for air midway through the first circuit. Absolutely brutal, and I loved every minute of it.

Circuit (only managed 2 trips)

DB Clean & Press: 65x8 (both arms)
Split Jumps: 60s
Burpees: 60s
Medicine Ball Twists: 60s

After I died, went to hell, and came back following the second circuit,

Treadmill Incline Walk: 20 minutes, 3.5%, 3.5 mph, HR ~155 the whole time

DONE.

This little workout should do nicely for what I want, which is primarily a metabolic workout that is short and to the point, that still allows me to save the knees a bit for some longer running in preparation for the Warrior Dash March 5th.

Got a nice dinner coming up with the lady tonight, so I wanted to get the workout done so I could relax, take a nap, and be ready to go come nightfall. Thanks for reading, see y’all tomorrow for some push pressin’.

75

Accumulation, 5’s Wave

2/13/11

INSERT: 2 mile run

WORKOUT:

Push Press

115x6x5

DB Bench

75x18,12

DB Deadstop Rows

95x3x8

Rear Delt Destroyer

40’s x60 partials
20’s x30 partials
10’s x10 Full ROM reps

DB Shrugs

90x3x8 with 3 second hold

Cross Body Hammer Curls

40x3x10

Preacher Curl Machine

55x8,6
45x8

Seated DB Curl

20x2x8

DONE.

Felt solid this session, and my weight is sitting at 212. Hoping I can keep up this intensity. I’m pretty stoked. Tomorrow is an off day, then I got deads Tuesday. Nothing really else interesting to note. Thanks for reading!

76

Accumulation, 5’s Wave

2/15/11

Jumps<-- skipped due to random peroneal strain/possible tear

Deadlift

245x6x5 <–felt tight and explosive!

One Legged DB DL

35x2x8 <— learning this movement pattern, but it destroyed my hammies somehow

Mod Lat Station GHR

BWx3x8

Weighted Crunches

+25x2x20

EXTRACT:

2 rounds of

DB Medley (clean & press to failure, then press, then curl, same DB)
Plate Holds (45lb plates, open grip, to failure)
20 burpees

DONE.

Wanted to do more rounds of the extract, but since today was a fast day I was really gassed by the end of it and couldn’t hardly hold myself up for the burpees. I like the extract though, and plan to keep it around for metabolic work until this R peroneal thing heals up. I’m not really sure what is going on, but there’s definitely a noticeable knot and the tendon doesn’t seem to be tracking correctly. I have no real mechanism of injury to work from, and my CI (who’s a certified PT) can’t figure it out either.

Just going to ice it and keep going. It didn’t bother me during any of my lifts, just on the jumping parts of my warmup and walking around between sets. Plan to ice it after my epic feast tonight. BW holding steady at 211 today after a day of fasting, and I’m absolutely looking considerably leaner. Maybe this whole diet style is going to work after all. Which is great because I feel awesome right now, haha!

Anyways, shower, chow, and sleep. Later all, and thanks for reading.

77

Accumulation, 5’s Wave

2/16/11

Bench

175(70%)x6x5

Machine Chest Press n’ Stretch

160x10+10
175x2x10+10

Pullups

BWx3x5 <—holy shit I’m weak on these, but I pulled em chest to bar legit style

DONE.

Short and sweet today. Had a lady come into the clinic unannounced and when we were almost finished up and demanded treatment. Due to some other circumstances later this week, we had to treat her, which in turn put me getting to the gym late. I’m going out to eat with my girl soon, and so I didn’t have time to get everything in. I just hit the main lift, and two assistance lifts and called it. Bench felt super strong and tight though, which is good.

Metabolic shit tomorrow before I go to a play with my granddad. Don’t have any clue what it’s about, but I’m making damn sure I enjoy the time I have with him while he’s still with us here. Be good everybody.

78

Conditioning

2/17/11

Brick Shithouse Day

200 Pushups
50 Pullups
500 Rope Jumps

Get under 20 minutes. <----DONE

Finished the whole shebang in 18:05. Chest and lats are pumped to hell, and the jumproping had my delts all afire and stuff. Really happy I did this benchmark for myself, especially after a really poor night’s sleep. So, now I have to find some other stuff to mix in with this. I think my next one will be AMRAP in 20 minutes of 20 Pushups, Heavy Farmers 40 yds, and 10 pullups. Goal is to get to at least 7 or 8. My pullup strength is pretty weak too, so this could prove interesting methinks.

Nonetheless, I have a new conditioning benchmark. I will occasionally throw this one back in for funsies, but now that I’ve done it under 20 minutes, I’m kind of not motivated to beat it now. Oh well, onwards and upwards they say. I feel a change in the wind says I.

Camping tomorrow and Saturday with a fair bit of mountain biking thrown in. I may end up Squatting sunday when I get back, but more than likely I’ll move it to Monday. Anyways, looking forward to biking some serious trails this weekend (for me at least)… Be good. Party hard.

79

Conditioning

2/20/11

Brick Shithouse Work/Metabolic Conditioning/Cool Name

3 Circuits of:

Sumo High Pulls - 60s
High Knees Jump - 60s
Burpees - 60s
Med Ball Twists - 60s

2 minutes rest between circuits, no rest between exercises.

DONE.

I’m still beat from this weekend. I haven’t ridden a bike seriously besides to the store, etc in about a year. Yesterday, while trying to get to the different aid stations to cheer on my friends during a 50k trail race, I rode up some of the biggest fucking hills I’ve ever seen. I’m talking one climb was 1.5 miles long, and all I could manage was about 3.5 - 4mph on the bike. Fucking brutal. By the end of it, I was getting nasty quad cramps and everything. And yet I had so much fun I’m now contemplating getting a mountain bike. Go figure.

At any rate, I figured after the riding I should probably push squatting back one more day to be safe, so I just inserted some metabolic work instead. Still destroyed me pretty good, but I need the work after eating like shit and drinking booze the past 2 days.

Cool story: the mountain bike I was riding goes at least 35 mph. Which may not seem like much, but when you’re on a bike, its like going 200mph in a car. Absolutely nuts and way too much fun.

80

Conditioning Redux

2/21/11

Felt like Shit day

Pushups - 175
Pullups - 50
Rope Jumps - 300

15 mins total.

Feel like garbage today. Was in a different clinic for the day again, and the PT I was shadowing wouldn’t let me eat when I needed to. Since she was pregnant, I wasn’t about to fuck with her crazy pregnancy strength, so I just let it slide. As a result, I’m still in a bit of a caloric deficit, and was standing all day, so squats weren’t gonna happen. Did this brief conditioner instead, squatting tomorrow.

Nothing fancy, just putting in work to keep the fat coming off.

Later.