London's Log

Training
101

9th June 2015

5/3/1 cleans and block pulls

5’s week - cleans 5x107, 5x124, 5x140 Block pulls - 5x292, 5x337, 5x382

Giant set: Front squats - 8x50, 8x72, 8x94, 8x116, 8x138
Neck bridges - 8,8,8,8,8
Kneeling rollouts - 8,8,8,8,8

Notes:

Started really light with the front squats as I’ve not done them before. They feel like a great exercise for athletic goals. I was going right the way down until my arse touched my heels. My whole back and mid section feels very well worked, which I am a bit surprised about given that on paper it is fairly low volume.

The last set of block pulls was surprisingly tough.

102

11th June 2015

5/3/1 pushpress

5’s week - 5x94, 5x105, 11x120

Giant set:

BB row - BB row: 8x104.5, 8x148.5, 8x170.5, 8x192.5, 8x203.5
High incline bench - 8x94, 8x105, 8x116, 8x127, 8x127 (tried for 132.5, but couldn’t shift it. It’s a cheap shitty bench, and then angle for lifting it off is crap, so it’s a lift off limitation rather than a strength in the lift limitation).
Weighted rope chins - 8x+7.5, 8x+10.25, 8x+16.5, 8x+21.5, 8x+24.5
Weighted dips - 8x+7.5, 8x+10.25, 8x+16.5, 8x+21.5, 8x+24.5

103

13th June 2015

5/3/1 squats (should have been squats and snatches but was in a rush and completely forgot to do the snatches - idiot)

5’s week

5x165, 5x190, 11x210

Giant set:

Front squat - 8x105, 8x126.5, 8x148.5, 8x170.5, 5x192.5
Zercher squat - 8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5
Zercher lunge - 8x50, 8x70, 8x90, 8x100, 6x105
Ab wheel - 8,8,8,8,8

This was hard as hell. I really struggled on that last set, but it was good, because after the first 2 sets I didn’t think I’d make it to 5 sets, but in the end I was able to keep adding weight. I’m pretty crushed today though. Everything hurts.

104

You’re welcome :wink:

105

[quote]Loftearmen wrote:

You’re welcome ;)[/quote]

We cannot be friends any more. I am still in agony. I have had to eat an insane amount of food just to try to recover.

106

15th June 2015

5/3/1 Bench

3s week - 3x126.5, 3x143, 5x160 (same as this time last cycle, but again, much higher quality reps)

BB row: 8x104.5, 8x148.5, 8x170.5, 8x192.5, 8x203.5
Low Incline Bench: 8x115.5, 8x121, 8x126.5, 8x132, 8x137.5
Weighted rope pullup: 8x+7.5, 8x+12.5, 8x+17.5, 8x+22.5, 8x+27.5
Weighted dips: 8x+7.5, 8x+12.5, 8x+17.5, 8x+22.5, 8x+27.5

107

In a move that will either make Loftearman laugh, or cry, I have been considering getting into competing in strongman, in the sub 200lb (90kg) bracket. Since I stopped boxing, I’ve really struggled with the direction of my training, and setting appropriate goals. I can’t decide if I want to be bigger, stronger, fitter, look better etc, and my training has lacked focus and purpose. Without the threat of competition to keep me honest, it’s been difficult to know what I am training for, and my goals have either been abstract, or arbitrary.

I really like the look of strongman, and to me it represents exactly what it means to be strong. I’m not looking at rushing out to do a competition in the next few months, as I’m almost certainly below the minimum standards to even hit one rep on most (all?) events. But I think by looking for a competition early in the new year, and committing to it, I will have my goals clearly defined for me: hit 90kg/200lbs bw, and have minimum numbers in all the various lifts.

I weighed in today at 184lbs/83.6kg, so my goal would be to add 15lbs/6.5kgs in body weight, and get my lifts right up, so that I can at least hit a rep or two on each event. I think roughly 6 months gives me enough time to reach this point, assuming I don’t screw up my training, and stop making beginner mistakes. I’d be interested to hear what people think, and any advice you may have, as well as some idea of minimum standards to not embarrass myself in competition.

108

16th June 2015

5/3/1 cleans and deads

3’s week - cleans 3x116, 3x132, 3x148 middle of the knee block pull 3x315, 3x360, 3x405

Giant set:

Front squats - 8x104.5, 8x126.5, 8x148.5, 5x170, 4x170
Ab roller - 8,8,8,8,8
Neck - 30s,30s,30s,30s,30s Rolled right back for back neck bridges, and did a very strict legs together full distance front neck bridge

Notes: Front squats have been hurting my shoulder. I’m going to look up some form videos on the internet. I noticed I tweaked something after Lofty’s giant set of death the other day. It screwed up my benching a bit yesterday - I’m sure I had another rep or two in me, and it wasn’t entirely comfortable today. It’s not been enough that I’m doing any harm to it by training, but enough to be a bit distracting.

Disappointed with the front squats, but I suspect that the massive increase in what I’m used to by way of leg volume is just taking some adjusting to

109

[quote]LondonBoxer123 wrote:
In a move that will either make Loftearman laugh, or cry, I have been considering getting into competing in strongman, in the sub 200lb (90kg) bracket. Since I stopped boxing, I’ve really struggled with the direction of my training, and setting appropriate goals. I can’t decide if I want to be bigger, stronger, fitter, look better etc, and my training has lacked focus and purpose. Without the threat of competition to keep me honest, it’s been difficult to know what I am training for, and my goals have either been abstract, or arbitrary.

I really like the look of strongman, and to me it represents exactly what it means to be strong. I’m not looking at rushing out to do a competition in the next few months, as I’m almost certainly below the minimum standards to even hit one rep on most (all?) events. But I think by looking for a competition early in the new year, and committing to it, I will have my goals clearly defined for me: hit 90kg/200lbs bw, and have minimum numbers in all the various lifts.

I weighed in today at 184lbs/83.6kg, so my goal would be to add 15lbs/6.5kgs in body weight, and get my lifts right up, so that I can at least hit a rep or two on each event. I think roughly 6 months gives me enough time to reach this point, assuming I don’t screw up my training, and stop making beginner mistakes. I’d be interested to hear what people think, and any advice you may have, as well as some idea of minimum standards to not embarrass myself in competition. [/quote]

You in a strongman event? ok, I am not going to laugh…ok, I lied:))

Seriously, go for it, it will certainly give you motivation, especially being around really huge and strong men. I have always been interested in strongman, since it is so different from my training. The problem is, i am just a weak assed bastard compared to most of the people here. BTW, you start that new assignment yet?

110

[quote]idaho wrote:

[quote]LondonBoxer123 wrote:
In a move that will either make Loftearman laugh, or cry, I have been considering getting into competing in strongman, in the sub 200lb (90kg) bracket. Since I stopped boxing, I’ve really struggled with the direction of my training, and setting appropriate goals. I can’t decide if I want to be bigger, stronger, fitter, look better etc, and my training has lacked focus and purpose. Without the threat of competition to keep me honest, it’s been difficult to know what I am training for, and my goals have either been abstract, or arbitrary.

I really like the look of strongman, and to me it represents exactly what it means to be strong. I’m not looking at rushing out to do a competition in the next few months, as I’m almost certainly below the minimum standards to even hit one rep on most (all?) events. But I think by looking for a competition early in the new year, and committing to it, I will have my goals clearly defined for me: hit 90kg/200lbs bw, and have minimum numbers in all the various lifts.

I weighed in today at 184lbs/83.6kg, so my goal would be to add 15lbs/6.5kgs in body weight, and get my lifts right up, so that I can at least hit a rep or two on each event. I think roughly 6 months gives me enough time to reach this point, assuming I don’t screw up my training, and stop making beginner mistakes. I’d be interested to hear what people think, and any advice you may have, as well as some idea of minimum standards to not embarrass myself in competition. [/quote]

You in a strongman event? ok, I am not going to laugh…ok, I lied:))

Seriously, go for it, it will certainly give you motivation, especially being around really huge and strong men. I have always been interested in strongman, since it is so different from my training. The problem is, i am just a weak assed bastard compared to most of the people here. BTW, you start that new assignment yet?
[/quote]

Ye, it’s pretty ridiculous, but it’d give me the focus to at least get my lifts to a point where I can come in last with a modicum of dignity.

Part of the motivation is that I’ve read in a few places, and spoken to a few people, that essentially being a lightweight strongman with excellent conditioning is about the best position you can be in physically to go for selection.

I have not started my new assignment, as there have been some issues and complications with my training schedule. Things are quite frustrating at the moment, but I’m sticking with it and hopefully things will be resolved shortly.

I hope you’re keeping well, brother, and that your reassignment is going to be a good one!

111

18th June 2015

5/3/1 Push press

3’s week - 3x100, 3 x 112, 10x126 (3 rep improvement on the last time with this weight)

Giant set:

BB row - 8x104.5, 8x148, 8x170, 8x192, 8x192
BB low incline bench - 8x121, 8x126.5, 8x132, 8x137.5, 8x143 (easy)
Weighted rope chins - 8x+7.5, 8x+13, 8x+18.5, 8x+23.5, 8x+28.5
Weighted dips - 8x+7.5, 8x+13, 8x+18.5, 8x+23.5, 8x+28.5

Not a bad session. After the second round it always feels like there is so much work still left to be done. Ended up finishing pretty strong. Literally dreading tomorrow’s leg hell.

Edit: I forgot to mention that I put on a Tshirt for training yesterday that I hadn’t worn in about a month, and it was significantly tighter across the back, shoulders and chest. I’m growing at last.

112

19th June 2015

5/3/1 snatches & squats

Snatches - first time I’ve ever done these with a barbell, so had to just try and learn the technique and figure out some working weights. Did 5x33, 5x55, 5x77, 5x99, 2x5x110 (this was more of a muscle snatch for some of the reps, but I think that will improve with practise)

Squat 3’s week 3x176, 3x202, 11x227 (previous rep pr with this weight was 5 - I thought it was 7, so pushed myself to smash that, turns out I did better than expected)

Giant death set

Front squat - 8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5 (made it this time, was ready to die after and needed probably a minute or so rest before the zerchers)
Zercher squat - 8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5
Lunges - 3x8 (each side) x60lbs
Ab roller - 8,8,8,8,8

Hate legs.

Front squats feel like they are working my shoulders a fair bit. I’ve not got the wrist flexibility to do beautiful front squats, so I’ve got the bar balanced across the front of my shoulders, with my arms up and crossed to keep it in place. I’ll keep working with these weights until I can do better with the lunges, and don’t have to rest between exercises on the final set. Everything is sore.

113

You killed it! Nice work!

114

[quote]Loftearmen wrote:
You killed it! Nice work![/quote]

Thanks mate. It felt like it very nearly killed me!

115

22nd June 2015

5/3/1 Bench

1’s week - 5x132, 5x150, 5x167 (rep PR) - had 6 reps easily, but lost focus, which pissed me off.

Giant Set

BB Rows - 8x104, 8x126, 8x148, 8x148, 8x170 - I dropped the weight a bit here, and used zero leg drive (upper body 45 degrees to the floor)
BB bench (low incline) - 8x126.5, 8x132, 8x137.5, 8x143, 7x150 (pissed off to have missed the last rep)
Weighted rope chins - 8x+7.5, 8x+13, 8x+18.5, 8x+23.5, 8x+28.5
Weighted dips - 8x+7.5, 8x+13, 8x+18.5, 8x+23.5, 8x+28.5

Notes - felt like a good session, although I was using lighter weights on the rows, I actually had a better pump in my back for it.

I just ate a thousand calorie snack waiting for my supper to cook.

116

It was actually a good thing that you didn’t go for the 6th rep imo. It is my opinion that you should only take the smallest possible pr’s in training. Hitting big pr’s will set you up to stall.

117

[quote]Loftearmen wrote:
It was actually a good thing that you didn’t go for the 6th rep imo. It is my opinion that you should only take the smallest possible pr’s in training. Hitting big pr’s will set you up to stall.[/quote]

Thanks Lofty. I think maybe I subconsciously am starting to understand that. When I lost focus, I thought about going for the 6th, but knew that I’d hit a 2 rep PR and had achieved what I set out to, so I pretty quickly dismissed the idea of going for the extra rep. I’m starting to get better at seeing the top rep set as a way of measuring progress, rather than trying to go mad with it. I’m starting to look at it as something that gives me feedback on how well I’ve set up the rest of my training. If that top set is going up, I’m working hard enough and smart enough in my program to be getting stronger.

Your log has actually been very useful to me on the rows, I think. I was reading through it before I went to train last night, and I noticed that the numbers you are putting up for rows weren’t so far removed from the numbers I was using. Clearly the only way that can be the case is if I’ve been using more leg drive on my rows than I should be, so I’ve backed off the weight a fair bit, and felt I did better work as a result.

118

23rd June 2015

5/3/1 cleans and block pulls

1’s week - cleans 5x124, 3x140, 3x157 (pretty easy, felt good. Surprised to be hitting a good proportion of my bodyweight easily without ever really doing cleans before(

Block pulls - 5x 337, 3x382, 2x427 (Not easy, not hard. Could have hit another rep comfortably)

Front squats - 8x105, 8x126, 8x148, 8x170, 8x205 PR This was pretty hard though, and my right shoulder is quite sore as it seems to have done a fair bit of work here.

Ab rollouts - 8,8,8,8,8

119

“Block pulls - 5x 337, 3x382, 2x427 (Not easy, not hard. Could have hit another rep comfortably)”–Try not to brag, ok?:))

Damn, for a broken down boxer living out in the Kings woods, you are getting up there in weight. Nice work.

120

[quote]idaho wrote:
“Block pulls - 5x 337, 3x382, 2x427 (Not easy, not hard. Could have hit another rep comfortably)”–Try not to brag, ok?:))

Damn, for a broken down boxer living out in the Kings woods, you are getting up there in weight. Nice work.
[/quote]

Thanks Idaho. Unfortunately I still look like a little girl (in another few weeks I’ll just look like a fat little girl, once I finish trying to put on some weight). I’ve been quite surprised by some of the numbers, for a guy who used to think pushups were for wanna be bodybuilders, a degree of basic strength has come on quite quickly.

I actually feel pretty stupid for not getting into strength training much earlier, while I was still fighting. All my life I’ve told fighters to stay away from weights, and thought of them as unnecessary. At this point though, I’m forced to reconsider. I knocked about on the heavy bag last night, for the first time in a few months, and the extra power I’m able to generate now is quite surprising. I’m sure there is a point of diminishing returns, but there is no question that strength training has made me hit harder, and from a more solid platform.

I read something by an MMA/BJJ coach the other day, I’ll see if I can find it, where this bloke was saying that once his fighters got their deadlifts up above 400lbs, even if their level of skill didn’t increase, they suddenly found very few opponents could hang with them.

I’ve got a hell of a long way to go, but it does feel like I’m starting to get somewhere with this.

Hope all’s well with you and you are getting plenty of adventure out there. I just saw the latest ISIS video. I hope some of the guys you’re training might get a shot at some of them.