Gonna Punch Life in the Face

Training Training Logs
101

[quote]wiggles wrote:
I really enjoy Chad’s workout setup. The percentages seem to end up working really well for me, and having to do some sort of organized warmup makes a big difference in whether or not stuff hurts. I keep playing around with the assistance work, mainly just because I have some serious program ADD, but the higher rep waves made a big difference for me in body comp and general joint health.

My favorite setup is still TJM for the main lifts and then Defranco’s WS4SB assistance template as mentioned in the book. Makes me feel strong and quick at the same time. That explosiveness is something I always lacked when I was at my heaviest weight (abt 230, and well before I started this log), and I’d like to keep it. The Juggernaut setup also allows me to make good progress on 3 days a week lifting while getting in all the conditioning stuff I want to do.

And the injury isn’t that serious, I just don’t want to be foolish and let it get worse because I couldn’t slow my roll for a few weeks.

Trav-

You working the Juggernaut stuff too? How do you like it if so?[/quote]

I like it so far, although I’m only on my first deload week now.

I’ve been using the percentages for my main lifts going 4 days a week. I haven’t tried any of the additional techniques that are in the book but I may throw in the sprinting later on. I’m also front squatting instead of squatting. I’ve always liked doing the powerlifts for reps so this is right up my alley. The adjustment of your training max based on your performance is a cool aspect of this program also.

Hopefully it works out.

102

[quote]trav123456 wrote:

[quote]wiggles wrote:
I really enjoy Chad’s workout setup. The percentages seem to end up working really well for me, and having to do some sort of organized warmup makes a big difference in whether or not stuff hurts. I keep playing around with the assistance work, mainly just because I have some serious program ADD, but the higher rep waves made a big difference for me in body comp and general joint health.

My favorite setup is still TJM for the main lifts and then Defranco’s WS4SB assistance template as mentioned in the book. Makes me feel strong and quick at the same time. That explosiveness is something I always lacked when I was at my heaviest weight (abt 230, and well before I started this log), and I’d like to keep it. The Juggernaut setup also allows me to make good progress on 3 days a week lifting while getting in all the conditioning stuff I want to do.

And the injury isn’t that serious, I just don’t want to be foolish and let it get worse because I couldn’t slow my roll for a few weeks.

Trav-

You working the Juggernaut stuff too? How do you like it if so?[/quote]

I like it so far, although I’m only on my first deload week now.

I’ve been using the percentages for my main lifts going 4 days a week. I haven’t tried any of the additional techniques that are in the book but I may throw in the sprinting later on. I’m also front squatting instead of squatting. I’ve always liked doing the powerlifts for reps so this is right up my alley. The adjustment of your training max based on your performance is a cool aspect of this program also.

Hopefully it works out.[/quote]

Yeah I hear that. The adjustments of the training max keep me honest, but also allow me to see some immediate improvement, which drives me harder.

Glad to hear someone else is using the program with some success. I’d definitely recommend it to anyone that enjoys repping the Big 3 (plus overhead pressin’)…

Off to hit the guns one last time before I head for the beach in the morning. Fucking stoked.

103

3/13/11

Busy tonight, quick update.

Hammered my arms following an arm workout Dave Tate had posted recently in his log. Everything went well but overhead extensions. Must note that the irritated shoulder does not like these currently. Looked lean and sexy in the gym too. Girls commented, ego was stroked.

Beach tomorrow.

PEACE.

104

3/19/11

Recap

I’m back home and recovering nicely. Drank a lot, partied harder, and had one hell of a good time at the beach. My digestion is beyond fucked up right now, too. I did get some running in, 90 mins of basketball one day, and some general frisbee/football tossing to get a good sweat going, but no working out otherwise. The dehydration from all the drinking and from sleeping on a shitty little bed had my shoulder feeling like 7 different shades of shit by today. I think I’ll try and get in and start my 3’s wave tomorrow with deads, and then see how everything feels by Tuesday.

Most likely I’ll hit back again on Tuesday, then Squat Thursday, and with any luck be benching by the following Sunday. The beauty of it all is that with the accumulation wave, the weights/intensities should be light enough to bring my shoulder back into this nice and easy. Just have to make sure to be VERY fucking thorough with the warmup and make absolutely sure to get everything before I start. It will keep me honest this way and make me do all my prehab stuff I should be doing anyway.

Also, I’d ordered some Circumin, but it got delivered the day I left town, and so I didn’t get to pick it up, and no one could get it for me. I got home and it wasn’t even on my doorstep or porch. I’m sad, because I figured that stuff could really speed up the healing process. Oh well, fingers are crossed one of the neighbors picked it up for me so it wouldn’t get stolen. I really hope so, at least. Don’t want to waste money like that.

Gotta eat again and crash soon. I have to work a waterstop for a half marathon in the early AM.

PEACE.

105

New Maxes for 3’s Wave:

Squat: 345
Push Press: 171.25
Deadlift: 360
Bench: 255 <— raised it 5 lbs because I knew I had it, but I don’t want to get ambitious

106

[quote]wiggles wrote:
3/19/11

Recap

I’m back home and recovering nicely. Drank a lot, partied harder, and had one hell of a good time at the beach. My digestion is beyond fucked up right now, too. I did get some running in, 90 mins of basketball one day, and some general frisbee/football tossing to get a good sweat going, but no working out otherwise. The dehydration from all the drinking and from sleeping on a shitty little bed had my shoulder feeling like 7 different shades of shit by today. I think I’ll try and get in and start my 3’s wave tomorrow with deads, and then see how everything feels by Tuesday.

Most likely I’ll hit back again on Tuesday, then Squat Thursday, and with any luck be benching by the following Sunday. The beauty of it all is that with the accumulation wave, the weights/intensities should be light enough to bring my shoulder back into this nice and easy. Just have to make sure to be VERY fucking thorough with the warmup and make absolutely sure to get everything before I start. It will keep me honest this way and make me do all my prehab stuff I should be doing anyway.

Also, I’d ordered some Circumin, but it got delivered the day I left town, and so I didn’t get to pick it up, and no one could get it for me. I got home and it wasn’t even on my doorstep or porch. I’m sad, because I figured that stuff could really speed up the healing process. Oh well, fingers are crossed one of the neighbors picked it up for me so it wouldn’t get stolen. I really hope so, at least. Don’t want to waste money like that.

Gotta eat again and crash soon. I have to work a waterstop for a half marathon in the early AM.

PEACE.[/quote]

Sounds good buddy, yeah the accumulation week should be good for your recovery I think. I’m looking forward to my 3’s week in a couple months.

107

Accumulation, 3’s Wave

3/20/11

Warmup: 3 mile bike ride to campus

Power Cleans ----> Left these out today to not stress the shoulder

Deadlift

275x7x3 → Form took some dialing in after spring break shenanigans, but it righterd itself

GHR

3x6 → Took it easy here cuz my hammies were super weak

Cooldown: 3 mile bike ride to the apt from campus

DONE.

Deadlifts felt great today. Gonna spend the rest of the afternoon foam rolling and stretching stuff out that is all tied up from traveling/partying, but otherwise I’m very much pleased with this workout. Good way to start back. Also, I think the GHJ distraction from deadlifting heavy may have eased up that tendonitis a bit. The left shoulder feels a lot better. We’ll see how it feels later.

Chow time!

PEACE

108

3/21/11

Conditioning

Car Pushes 2x75 yards 30s rest

Lay on the ground in a quivering pile 1x8 minutes

DONE.

Meant for this to be a ball buster, and it was. My body literally shut down on the second rep. I’d like to do more pushes soon, but I’ll definitely keep them shorter with a bit longer recovery. I couldn’t stop laughing at how obliterated the two trips made me feel, but damn it was a nice feeling to get out in the sun after being in class all day and put in some solid work.

Squattin tomorrow. Get some!

109

Back/Bi’s Accessory Day

3/22/11

Meadows Rows

2p’s x3x8

Deadstop DB Rows

100x3x8

Pullups

20 reps, alternate grips after each one fails

Stretchers

100x2x12 <—shitshit, these were holy shit hard

Cross Body Hammer Curls

35x10, then stopped these due to weird forearm pain

EZ Curls

85x8
105x8 <—shoulder started getting fired up, so cut it short

DONE.

Good session today. Legs are super sore and weak today, so after I got warmed up I decided to hit an accessory day for back/bi’s. Felt like I need it, so I did it. I’ll be squattin tomorrow or whenever I make it into the gym next. Shoulder never really hurt today, I just went ahead and cut it short when it started feeling iffy/twinging just to make sure I don’t screw it up again.

Off to study and eat. Now that spring break is over, I’m going to try and slowly work my weight back up without losing too much of this new leanness. Also, ultimate frisbee intramurals is starting soon, so I get to play one of my favorite athletic games AND work in some wicked conditioning too. I’m stoked.

Later.

110

Accumulation, 3’s Wave

3/23/11

Squats

265x7x3

205(60%) x30 reps (wanted 50) in as few sets as possible

45 degree Hypers

3x12

Spread Eagle Situps

4x12

DONE.

I wanted 50 reps so fucking bad, but literally can’t remember racking the 30th rep because I didn’t eat enough today, so I guess it just wasn’t in the cards. I got the main work done though. Now its eat a shitload and get ready for hill sprints or some form of conditioning tomorrow.

PEACE.

111

[quote]wiggles wrote:
Back/Bi’s Accessory Day

[/quote]

Nice! haha

112

[quote]trav123456 wrote:

[quote]wiggles wrote:
Back/Bi’s Accessory Day

[/quote]

Nice! haha[/quote]

Yeah yeah, haha! It was too soon for my body to squat after deadlifts, I just didn’t have it in me. Got to the gym and started warming up and just knew it wasn’t going to happen that day, so I went ahead and destroyed my back instead

113

Accumulation, 3’s Wave

3/25/11

BW: 211 lbs.

Bench

190x7x3 <—shoulder felt weird, but no pain! fucking sweet!

DB Bench

60x10
70x10
80x9 <–could’ve kept pushing, but the shoulder started becoming unhappy

Superset:

Chins

BWx3x8

Band Pull Aparts

3x12

Lateral Raise Superset:

Attempt but a Failure - Should’ve realized this may not go well, but I stopped after 6 reps

DONE.

I’m so damn happy about this workout. I warmed up really thoroughly like I should normally anyway, and took it easy working up to the weights I was using for the day. Form tracked very well, and while I could tell my explosiveness was lacking a little, overall my power output wasn’t very much diminished. I never struggled with a rep, and I’m ecstatic about it.

I stopped the laterals not because they hurt, but because they weren’t comfortable and didn’t feel “right” so to speak. I’d rather not have to take 2 more weeks off, so I just cut the workout there, rather than risk re-injury by trying to do my previous level of volume too soon.
Still, I got my benching in, and I’ll try to get my Push Pressin’ done Monday so that I can get back on a normal schedule Tuesday of next week.

I’m so pleased. Really glad I followed my instincts (and my CI’s advice) and took the two weeks off. Fucking awesome.

Beerlympics tonight. I’m off to cut my hair into a mohawk so I can properly represent Norway. How that represents Norway I have no clue, but its gonna be sick.

PEACE.

114

[quote]wiggles wrote:

Beerlympics tonight. I’m off to cut my hair into a mohawk so I can properly represent Norway. How that represents Norway I have no clue, but its gonna be sick.

PEACE.[/quote]

Badass haha! Maybe try doing some high rep face pulls here and there, those force alot blood into that area and feel great. Glad you’re feeling better and ripping shit man!

115

[quote]trav123456 wrote:

[quote]wiggles wrote:

Beerlympics tonight. I’m off to cut my hair into a mohawk so I can properly represent Norway. How that represents Norway I have no clue, but its gonna be sick.

PEACE.[/quote]

Badass haha! Maybe try doing some high rep face pulls here and there, those force alot blood into that area and feel great. Glad you’re feeling better and ripping shit man![/quote]

Thanks dude! I may have to go back to face pulls. I used to do them pretty religiously, and I think the only reason I got away from them was because the school gym does not have a double ended rope handle, which is what I like using for face pulls (rather than the lat pull down bar and stuff)… I’ll probably just suck it up and use the pulldown bar anyway, as long as the shoulder doesn’t straight up reject the exercise.

116

Conditioning

3/27/11

30 minute Ruck with a 50 lb pack.

DONE.

Not going to be able to get in the gym today due to work and gym hours not getting along, so I decided I’d try something new this morning for my fasted weekend cardio. 30 mins was PLENTY. I’m once again amazed at how the Armed Forces manages to do that shit all the time, not only walking but fighting, moving quickly, etc. all at a much lighter bodyweight than I am currently carrying.

This ruck stuff will definitely have a place in my rotation from here on out. It gives me a chance to think, work pretty hard, and listen to good music. All I have to do is be body aware enough to know if the sandbag shifts in my pack and I am good to go.

Happy Sunday all.

PEACE.

117

Accumulation, 3’s Wave

3/28/11

Got in some good night cardio with the lady last night. Two words: multiples and simultaneous, if you catch my drift. Awesome.

Today’s work:

Push Press

135x7x3 <—shoulder felt a little weak and uncomfortable, but no pain!

DB Bench

70x17, 9 <—rep strength definitely took a hit with the 2 week break

Superset:

Seated Row Machine

145x8
160x8
175x8
190x8

with

Rear Delt Raises

20x15
20x15
25x15
25x15 <–AMAZING MMC with these, I attribute it to the Meadows Partials stuff. Wow.

Shrugs

185x10
225x10
275x2x10

DONE.

Left out the curls for today. I felt like I really hit what I wanted to hit, and I don’t want to bring in too many exercises that could stress the shoulder out too soon. I’m so excited to be back in this thing again. All my push presses had to be cleaned from the floor too, and they felt gooooooood.

I’m going to start working on doing the conditioning oriented type stuff that Alpha puts up on Warrior Athlete on the days that I’m not in the gym for TJM. I feel like it’s a good way for me to get my work capacity up without doing the same hill sprints over and over. It will not be easy. Alpha is one intense sumbitch, for sure. But, I feel like it will really do a lot to help me improve my overall athleticism, and look sexy too.

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Tomorrow looks just about perfect for what I want to do.

PEACE.

118

Conditioning

3/29/11

Let me preface with this: I knew Alpha’s workouts were hard. I knew it. Or at least I thought I did. Shit.

5 Rounds of the Following

(5) Walkout/ 5 Pushups/ 10 Mtn Climbers Combo
50 Jumping Jacks
Keep a 45 lb plate moving constantly - 1 min (dropped a minute to save the shoulder)

3 Rounds of the Following: (should have been 7, will explain)

Squat 215x15 <—supposed to have your BW on the bar
Burpees x15
Explosive Pushups onto Step x15
Jumping Lunges x15

Then,

5 mins death on floor in pool of sweat and tears
10 mins trying to revive myself on the stationary bike
FUCK.

Ok, I was supposed to get 7 rounds, and then one final 5 round finisher of the circuit I did before the squat one. I never made it. Literally my heart was pounding through my chest, I couldn’t breath, and I got tunnel vision. It was absolutely amazing.

I was worried I may have pushed beyond myself again, but when I was hungry and able to eat about 20 mins after I got off the bike, I knew I was fine. I guess its still some residual recovery ability I’ve got from all those years running, but I snap back after really taxing circuit work like this pretty quick. I’ll say this though, there’s no fucking way I could have finished this today. I will get it done one day, but it will definintely be a work in progress thing.

The shoulder felt good today too. Weak again, and I couldn’t do everything I wanted to with the 45 lb plate constant movement sets, but I got one hell of a work capacity adjustment, and a big reality check. I’m getting in better shape for sure, but there’s always going to be room for improvement. ALWAYS. Just got to keep pushing.

Put in work, and kick ass today everyone.

PEACE.

119

Intensification, 3’s Wave

3/30/11

More late night cardio, didn’t sleep much at all, so I was super tired heading in to train. Pounded some caffiene and got to work.

Power Clean

135x3
155x3

Deadlift

250x1
280x1
295x5x3 <–these were cake, wasn’t worn out by the end of it, which hopefully means strength is going up

Swiss Ball Hamstring Curl

3x8 <— No other equipment available, and my core is too weak for single legs.

BW Abs Circuit

DONE.

So I’ve realized that perhaps a few of my stabilizers aren’t as strong as they should be. I was shocked to find out I couldn’t do the single leg swiss ball curls, and had to relegate myself to just trying to hold myself up doing the double leg version. Ah well, I’ve found a new weakness to add to the mix.

More conditioning tomorrow. I can definitely tell my work capacity is going up. I’m shortening my rests more than ever and I’m still rolling through the workout with a swiftness. I love putting in more work in 35 mins than some of these jokers are doing in 1.5 hours.

P.F. Chang’s tonight with the lady and her parents. I’m going to throw down. Yeeeeaaaahhhh…

PEACE.

120

[quote]wiggles wrote:
Conditioning

3/29/11

Let me preface with this: I knew Alpha’s workouts were hard. I knew it. Or at least I thought I did. Shit.

5 Rounds of the Following

(5) Walkout/ 5 Pushups/ 10 Mtn Climbers Combo
50 Jumping Jacks
Keep a 45 lb plate moving constantly - 1 min (dropped a minute to save the shoulder)

3 Rounds of the Following: (should have been 7, will explain)

Squat 215x15 <—supposed to have your BW on the bar
Burpees x15
Explosive Pushups onto Step x15
Jumping Lunges x15

Then,

5 mins death on floor in pool of sweat and tears
10 mins trying to revive myself on the stationary bike
FUCK.

Ok, I was supposed to get 7 rounds, and then one final 5 round finisher of the circuit I did before the squat one. I never made it. Literally my heart was pounding through my chest, I couldn’t breath, and I got tunnel vision. It was absolutely amazing.

I was worried I may have pushed beyond myself again, but when I was hungry and able to eat about 20 mins after I got off the bike, I knew I was fine. I guess its still some residual recovery ability I’ve got from all those years running, but I snap back after really taxing circuit work like this pretty quick. I’ll say this though, there’s no fucking way I could have finished this today. I will get it done one day, but it will definintely be a work in progress thing.

The shoulder felt good today too. Weak again, and I couldn’t do everything I wanted to with the 45 lb plate constant movement sets, but I got one hell of a work capacity adjustment, and a big reality check. I’m getting in better shape for sure, but there’s always going to be room for improvement. ALWAYS. Just got to keep pushing.

Put in work, and kick ass today everyone.

PEACE.[/quote]

Damn that sounds tough. Good work in here man! Glad to see you’re working around your shoulder!