Journey to a State Title

Training Training Logs
441

Saturday, January 15th, 2011

Shoulders/Arms Day

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

Partial Heavy Lateral Raises:
40’s X 35
40’s X 35
40’s X 35
40’s X 35 - These are SO HARD.

Hang and Swings:
30’s X 35
30’s X 35
30’s X 35
30’s X 35 - These feel better when I’ve done conventional rear delt work beforehand.

Six Ways:
10’s X 4 X 10

Skullcrushers:
45 X 10
55 X 10
65 X 10
75 X 10 - These didn’t feel that great on the elbows today.

Dumbbell Kickbacks:
40’s X 6
40’s X 6
45’s X 6
45’s X 6

Barbell Curls:
45 X 10
55 X 10
65 X 10
70 X 8 - Great improvement.

Dumbbell Hammer Curls:
20’s X 10
20’s X 10
25’s X 10
25’s X 10 - Perfect form, focused on pulling my wrist up before curling.

I lifted in the basement again. I cut way down on the volume and I’ll be following this format for at least the next 12 weeks. I’m hoping to be able to get consistent weight room time on Saturdays this semester. I’ll throw in four sets of light, pump-type lateral raises on the bench days, and make Saturdays the heavy days. The same type of format will be used for triceps. My biceps don’t need to be hit that frequently, but I’ll try to work them hard on Saturdays.

442

[quote]mrodock wrote:
A hatred of wasted potential (in all areas of life) can go very far.[/quote]

I’m trying to get that chip back on my shoulder. Also, I’m holding off on responding to your latest email until I get everything I know about BIG fact checked by my friend who trains there.

443

[quote]165StateChamp wrote:

[quote]mrodock wrote:
A hatred of wasted potential (in all areas of life) can go very far.[/quote]

I’m trying to get that chip back on my shoulder. Also, I’m holding off on responding to your latest email until I get everything I know about BIG fact checked by my friend who trains there. [/quote]

It helps to visualize yourself 5, 10, 20 years down the road wondering what would have been possible if you had held yourself to a higher standard. Also, if you orient yourself in terms of process rather than results then not taking the steps necessary to realize your potential becomes your personal definition of failure.

Cool, look forward to it!

444

Monday, January 17th, 2011

Bench Day

Bench:
45 X 8
135 X 8
215 X 4
215 X 4
215 X 4
215 X 4 - No liftoff again, fast enough.

Incline Dumbbell Bench/Band Row Superset:
70’s X 10
70’s X 6
70’s X 6
70’s X 6 - These are getting worse and worse.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

Single-arm Keiser Row:
45 X 10
40 X 10
40 X 10
40 X 10 - Didn’t get a good feel with 45, so I dropped the weight down.

Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
75 X 5

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

I was back on OU’s campus and back in the Switzer Center today. It wasn’t my best day, and I had to drop dumbbell rows because I was in a rush to get to the bookstore. Accessory lifts weren’t the greatest either. The early morning flights took it out of me a bit. I’ll adapt. I was pretty heavy today, around 194.0 lbs, so I’ll probably drop a little bloat and water over the next week or two.

445

Tuesday, January 18th, 2011

Deadlift Day

Sumo Deadlift:
133 X 5
190 X 5 @ 40%
240 X 5 @ 50%
290 X 5 @ 60% - Double overhand for all but my last two reps. Grip failed me.

Dumbbell Lunges:
70’s X 5
70’s X 5
70’s X 5
70’s X 5 - I’m going to try to progress a little differently here.

Dumbbell RDL:
50’s X 10
60’s X 10
70’s X 10
70’s X 10
75’s X 10 - Getting a feel for the movement. I may have to strap up if I want to go heavier.

Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15

Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15

Hanging Knee Raises:
BW X 15
BW X 15
BW X 15

Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2.5 lbs 3 X 10

I weighed in a 191.4 lbs which is right where I want to be. I was exhausted today, didn’t get much sleep yesterday and the bed here in the dorm is very uncomfortable. I ate 7 times today though, and I hope I"ll start adapting very soon.

I also made a promise to the football strength coaches that by my senior year I will be stronger than all the football players except for the linemen, and quite possibly some of the linemen too.

446

Thursday, January 20th, 2011

Bench Day

Bench:
45 X 8
135 X 8
220 X 4
220 X 4
220 X 4
220 X 4 - My spotter was super annoying, but this was easy enough.

Floor Press:
135 X 8
155 X 6
175 X 6
185 X 6 - I’ve been wanting these back for a while. They were easy.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

1-Arm Dumbbell Row:
95’s X 6
95’s X 6
95’s X 6
95’s X 6
95’s X 6 - Good. This can move up.

Single-arm Cable Row:
80 X 10
110 X 10
140 X 10
140 X 10

Tricep Rope Extension:
90 X 10
110 X 10
120 X 10
130 X 10
140 X 10

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

I had a bit of a meningitis scare because of some symptoms I was having so I had to disclose that to the strength staff. I got barred from the weightroom so I had to lift at the Huff. It was good enough for upper body. I’m in the clear though, so I should be back in my preferred training environment tomorrow.

447

Bench is lookin good man. What kinda symptoms did you have?

448

Friday, January 21st, 2011

Squat Day

Squat:
135 X 6
225 X 6
300 X 5 @ 65%
340 X 5 @ 75%
390 X 5 @ 85% - I screwed up and should have had 345 on the second work set. These were fast but form sucked.

Bulgarian Split Squats:
65’s X 5
65’s X 5
65’s X 5
65’s X 5
65’s X 5 - Form was tight, these were perfect.

Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15

Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15

Hanging Knee Raises:
BW X 10
BW X 10
BW X 10

Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2.5 lbs X 3 X 10

I weighed in at 190.4 lbs after sweating what felt like a gallon during my workout. My form on squats was tight until my last set, when one of the football coaches who I’d been talking shit to decided to talk shit during my set. He did a great job of distracting me. After that, my low back was sore because I’d just been muscling them up. Thankfully, there were no pops or any of the typical signs of a muscle pull so I think I’m just fatigued.

My lower back has felt like ass this entire week, and there are a couple of factors to this. The lack of foam rolling throughout winter break definitely contributed. Along with this, the bed here in the dorms feels terrible. The dumbbell RDL’s and double overhand deadlift from Tuesday built up my fatigue because the barbell got away from me during my sets. I’ve decided to do some restructuring and just do lunges as an accessory on deadlift day. I’ll shift the dumbell RDL’s to squat day because I really like them, and because any lower back fatigue from that should recover by the weekend.

I did a little bit of band traction work after coaching the rowers postworkout. It really helped my low back. Unfortunately, the pain is returning a bit but that’s to be expected.

449

[quote]BlackLabel wrote:
Bench is lookin good man. What kinda symptoms did you have?[/quote]

Thanks man, it’s coming back. Still shitty though. Did you get my video? Symptoms…it was just a stiff neck and headache. My mom’s a doctor and she harassed me into getting checked out. lol.

450

[quote]165StateChamp wrote:

[quote]BlackLabel wrote:
Bench is lookin good man. What kinda symptoms did you have?[/quote]

Thanks man, it’s coming back. Still shitty though. Did you get my video? Symptoms…it was just a stiff neck and headache. My mom’s a doctor and she harassed me into getting checked out. lol.[/quote]

Let me check!

451

Saturday, January 22nd, 2011

Shoulders/Arms Day

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

Partial Heavy Lateral Raises:
40’s X 35
40’s X 30
40’s X 30 - Very poor performance.

BONEZ217 Lateral Raises:
40 X 8
30 X 15
30 X 15
30 X 15 - A few of these were partials

Bent-over Dumbbell Lateral Raises:
30’s X 10
30’s X 10
35’s X 10
35’s X 10

Face Pulls:
70 X 10
100 X 10
110 X 10
110 X 10 - I’ll stick with straight sets on these.

Skullcrushers:
45 X 10
55 X 10
65 X 10
80 X 10 - Surprisingly, not terrible today.

Dumbbell Kickbacks:
40’s X 6
40’s X 6
45’s X 6
45’s X 6

Tricep Rope Pushdown:
90 X 18 - I just did it to failure for a set.

Barbell Curls:
45 X 10
55 X 10
65 X 10
70 X 8 - Slowed down my negatives on the last set.

Dumbbell Hammer Curls:
25’s X 10
25’s X 10
30’s X 10
30’s X 10

Six Ways:
10’s X 4 X 10 - Forgot about these, so I just threw them in at the end.

I decided to drink last night for the first time since the first weekend of last semester. I didn’t get too drunk, but it did affect me today because of lack of sleep and general dehydration. Also, I lifted a lot later than I normally do.

I’ll probably drink again tonight but that will be the last time for this semester.

452

Monday, January 24th, 2011

Bench Day

Bench:
45 X 8
135 X 8
220 X 4
220 X 4
220 X 4
220 X 4 - I stuck with this weight because I benched flat footed today. It was still fast.

Incline Dumbbell Bench/Band Row Superset:
70’s X 6
70’s X 6
75’s X 6
75’s X 6 - Changing these around.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

1-Arm Dumbbell Row:
95’s X 6
95’s X 6
95’s X 6
95’s X 6
95’s X 6

Single-arm Keiser Row:
38-43 X 4 X 10

Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
75 X 10 - Great! Finally some progress.

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

I weighed in at 190.7 lbs. My weight is staying pretty steady. I got a great compliment today when one of the wrestlers who I hadn’t seen since before winter break asked me what I was using because of how much bigger my upper body looked compared to when he last saw me. He was mostly joking, but it was still nice to hear that there is progress being made.

453

Tuesday, January 25th, 2011

Deadlift Day

Sumo Deadlift:
133 X 5
223 X 5
318 X 5 @ 65%
368 X 5 @ 75%
413 X 5 @ 85% - Ripped a callus on my left hand on the 413 set but the reps were good and that’s what counts.

Dumbbell Lunges:
70’s X 6
70’s X 6
70’s X 6
70’s X 6

Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15

Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15

Standing Lat Pulldown Crunches:
some X 3 X 10 - I felt these really well. I’m going to work them in somewhere.

Hanging Knee Raises:
BW X 10
BW X 10
BW X 10

Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2.5 lbs 3 X 10

I weighed in at 190.9 lbs. My low back hadn’t been feeling too great, but warmups went awesome and I knew I’d have a decent day. My mid back is super sore right now though and I’ll have to work something in to target that. There are going to be some substantial changes in my programming coming up.

454

Thursday, January 27th, 2011

Bench Day

Bench:
45 X 8
135 X 8
225 X 4
225 X 4
225 X 4
225 X 4 - No spotter, no lift off. A few of these were tight, but overall pretty decent.

Floor Press:
135 X 8
185 X 6
185 X 6
195 X 6 - That last set was a squeeze. I’ll add 5 on it next week.

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5

1-Arm Dumbbell Row:
100’s X 6
100’s X 6
100’s X 6
100’s X 6 - I can tighten up on these a bit.

Single-arm Keiser Row:
40 X 10
40 X 10
40 X 10
40 X 10

Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 6

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

I weighed in at a hefty 192.1 lbs postworkout. I’m indifferent. 195 would be a great weight for me to hit because it would fit 198 well and also allow me to cut 181 with relative ease. I also get to sleep in tomorrow morning because I don’t have work which will be awesome, and then it’s squat day and hopefully an easy 415 for 3. I’ve done it before, so it shouldn’t be too terrible.

455

Friday, January 28th, 2011

Squat Day

Squat:
135 X 6
225 X 6
320 X 3 @ 70%
370 X 3 @ 80%
415 X 3 @ 90% - Whoo! These were great! Belted up for the 415 set and got a spot from Brent Venables.

Bulgarian Split Squats:
70’s X 6
70’s X 6
70’s X 6
70’s X 6 - These were sort of hard.

Dumbbell RDL:
40’s X 10
45’s X 10
50’s X 10
55’s X 10 - I kept it light, but I really didn’t feel these after the split squats.

Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15

Decline Bench Sit-ups:
55+BW X 10
55+BW X 10
55+BW X 10

Hanging Knee Raises:
8+BW X 10
8+BW X 10
8+BW X 10 - Using a medicine ball.

Scapular Stability Circuit:
Superman’s/W’s/T’s/Y’s: 2.5 lbs X 10

Front and Overhead Band Pullapart Superset: 3 X 10

I weighed in at 189.4 lbs postworkout which was a little lower than I would have liked. I’m going to drop dumbbell RDL’s for the time being and just throw some GHR’s in on deadlift day.

456

Saturday, January 29th, 2011

Shoulders/Arms Day

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

Partial Heavy Lateral Raises:
40’s X 35
40’s X 35
40’s X 35
40’s X 35 - I love and hate these.

BONEZ217 Lateral Raises:
30 X 12
30 X 12
30 X 12
30 X 12 - Three partials on the end of each set.

Bent-over Dumbbell Lateral Raises:
35’s X 10
35’s X 10
40’s X 10
40’s X 10

Face Pulls:
80 X 10
80 X 10
80 X 10
80 X 10

Six Ways:
10’s X 4 X 10

Skullcrushers:
45 X 10
55 X 10
65 X 10
80 X 8 - Backtracking here.

Dumbbell Kickbacks:
40’s X 6
40’s X 6
40’s X 6
40’s X 6

Tricep Rope Pushdown:
90 X 20

Barbell Curls:
45 X 10
55 X 10
65 X 10
70 X 6 - Flex and 3 second negatives on the last set.

Dumbbell Hammer Curls:
30’s X 10
30’s X 10
35’s X 10
35’s X 10

I screwed up and drank last night. I’m not sure why I’m having so much trouble just saying no this semester. The workout was still great today. My body comp is also pretty decent. The parties last night were also great. I’m glad I wasn’t too far from sober though, because my friends seem to rope me into trouble way too easily.

457

[quote]165StateChamp wrote:
I screwed up and drank last night. I’m not sure why I’m having so much trouble just saying no this semester. The workout was still great today. My body comp is also pretty decent. The parties last night were also great. I’m glad I wasn’t too far from sober though, because my friends seem to rope me into trouble way too easily. [/quote]

With the diet I have been on for the past 8 months sigh I haven’t been drinking at all except for the occasional night where I will make drinking a part of my planned cheating on my diet.

I still go to parties often, just I usually drive my buddies and while I am there I pressure them to get more drunk instead of them pressuring me to drink. Plus it helps that all of my close friends, while they don’t have my goals, still understand and encourage what I have been doing.

When people there offer me drinks I just say no thanks and don’t make a big deal out of the fact I am not drinking.

That being said, this is college, drinking is fun. I like to get a little nutty here and there, it helps me have fun and enjoy life. There IS a happy middle ground for everyone, you just have to find yours.

458

Monday, January 31st, 2011

Bench Day

Bench:
45 X 8
135 X 8
230 X 4
230 X 4
230 X 4
230 X 3 - So frustrating! I had one rep to continue progression.

Incline Dumbbell Bench/Band Row Superset:
70’s X 6
70’s X 6
75’s X 6
75’s X 6

Pull-ups:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - These were a struggle.

1-Arm Dumbbell Row:
100’s X 6
100’s X 6
100’s X 6
100’s X 6 - So sloppy.

Single-arm Keiser Row:
40 X 10
40 X 10
40 X 10
40 X 10

Dead-stop Barbell Skullcrushers:
55 X 10
55 X 10
65 X 10
65 X 10
80 X 5

Lying External Rotations:
2.5 lbs X 3 X 10

Standing Goalposts:
2.5 lbs X 3 X 10

Standing 45’s:
7.5 lbs X 3 X 10

I weighed in at 190.1 lbs. I got about 4 hours of sleep last night because I spent my time messing around with friends and catching assault charges. I’m not even joking. Luckily, it’s all going to be settled favorably for us and it’s really not a big deal at all. I’ll get more sleep in the future and try to do better. I also have a snow day tomorrow so I’m unsure where I’ll lift.

459

[quote]VikingsAD28 wrote:

[quote]165StateChamp wrote:
I screwed up and drank last night. I’m not sure why I’m having so much trouble just saying no this semester. The workout was still great today. My body comp is also pretty decent. The parties last night were also great. I’m glad I wasn’t too far from sober though, because my friends seem to rope me into trouble way too easily. [/quote]

With the diet I have been on for the past 8 months sigh I haven’t been drinking at all except for the occasional night where I will make drinking a part of my planned cheating on my diet.

I still go to parties often, just I usually drive my buddies and while I am there I pressure them to get more drunk instead of them pressuring me to drink. Plus it helps that all of my close friends, while they don’t have my goals, still understand and encourage what I have been doing.

When people there offer me drinks I just say no thanks and don’t make a big deal out of the fact I am not drinking.

That being said, this is college, drinking is fun. I like to get a little nutty here and there, it helps me have fun and enjoy life. There IS a happy middle ground for everyone, you just have to find yours.[/quote]

Oh, I’ve still been partying every weekend. It’s detrimental, but my life can’t be all about lifting and school. However, when I came to college and drank on the first weekend, I just felt awkward drinking around all these people I didn’t know well. That spiraled into full-blown sobriety.

I did the designated driver thing last semester and that worked great but this semester my group of friends is car-less because ours was totaled. I think once the parties start calming down I’ll be able to limit my drinking again. I mean, what’s the point of getting trashed at a weak house party? Or would that make it more fun…

460

I didn’t lift today. The snow day closed down the Switzer Center today and tomorrow and I didn’t feel like going to the Huff to deadlift without chalk. Also, I suddenly started feeling under the weather today and I’m sure a heavy triple wouldn’t have done me any favors. I’m just going to try to sleep well the next few days and recover by Thursday.