Oregand(Davids) Training Log

[Oregand]

CT’s super Hero

2/6

Monday: OHP/Squat

Warm up

OHP

1. Seated top half press
   40 x 2 - 3 reps

2)Standing mil press
20 x 3 - 5 reps

3. push press
   20 x 2 - 3 reps

4. med ball throws
   10 x 10 - 15 reps

5. feet elevated plyo push ups
   0 x 8 - 10 reps

Squat:

1. Top half squat
   160 x 2 - 5 reps

2. front squats
   50 x 3 - 5 reps

3. hang cleans
   30 x 2 - 3 reps

4. jump squats
   30 x 8 - 10 reps

5. Pull ups
   0 x 8 - 10 reps

6. backward sled drag
   50 x 15Meters

Tuesday: DL/Bench

Warm up

DL
1)
Rack pull
170KG X 2 - 5

DL
115KG X 3 - 5

Power Clean
30KG X 2 - 3

DB Rows
35KG X 8 - 10

Long jump
0KG X 8 - 10

Done 5 times
Rest

Bench

Top bench
60KG X 2 - 5

Bench
40KG X 3 - 5

Speed bench
20KG X 5

Chins
0KG X 8 - 10

Plyo push up
0KG X 5 - 10

Thursday: Squats/OHP

Warm up

Squat:

1. Top half squat
   160 x 2 - 5 reps

2. front squats
   60 x 3 - 5 reps

3. hang cleans
   30 x 3 - 4 reps

4. jump squats
   30 x 8 - 10 reps

5. Pull ups
   0 x 8 - 10 reps

6. backward sled drag
   50 x 15Meters

OHP:

1. Seated top half press
   30 x 2 - 3 reps

2)Standing mil press
20 x 3 - 5 reps

3. push press
   20 x 2 - 3 reps

4. Vertical Jump
   0KG 8 - 10 reps

5. feet elevated plyo push ups
   0 x 8 - 10 reps

Right, back into it after a week off of recovery.

Getting injured will either make or break you in this game and its much more mental than physical.

My back took a massive hit and I put 90% of my recovery down to me lying in bed at night, convincing myself it WILL be better in the morning.

Obviously Im trying not to be an idiot about it too so Im following a few simple rules while my back fully recovers(takes 6 - 8 weeks im told)

1. If it hurst in a bad way its out i.e. Jumping GM’s
2. Push the weight on the big lifts, not on the ones that strain that area i.e. Squats/DL and rows need to go up. Mil press/ Push press etc im not going to worry about.
3. Foam roll from now on after every session(full body)
4. Work on fixing my posture and learn to breath properly during a lift.

Getting injured sucks but you really have to believe that you will come back Bigger, Stronger and more Bullet proof then before or you will lose your nerve.

An example: During the week off, no matter how hard I tried I couldnt shrug this feeling that if I did heavy deads this would happen again. I was scared out of my mind all week about it because I want to DL.

Tuesday comes, DL day. It takes every shred of will power I had to load the bar too a stellar 110KG(A joke I know but not for me) and pull.

After the pull? Nothing, then the nerves set in again. “Maybe I just got lucky?” “Maybe I should stop while im ahead?”

I didnt, I just took it one by one and left it at that.

Shugarts recent article about The one way mindset has helped me a lot this week and I think its going to really push my training attitude.

Oh and on a side note, dieting sucks major balls. Love the AD, I can stay under 30 grams of carbs daily without so much as blinking BUT staying at 2100 kcals daily is not going well lol.

[phlegms]

Good to see you getting back in the game. It takes a big man to drop weight and rest for a week, wish I could say I’m man enough to do the same…

On the diet front, I seriously recommend checking out IF as a means to cut fat. It can be seriously effective. One thing I noticed it has changed for me, is that I used to be constantly hungry. Like, I pretty much was never not eating something. But doing IF style meal timing has helped curb this and now I find myself less hungry when I’m in my feeding hours as I’m having fewer (but much bigger) meals. Give it a try for a week stick to the AD macro protocols-maybe up carbs pwo or to break the fast with, and see how you get on. I think it might solve some of the diet issues you seem to be having. It would mean that instead of spreading the 2,100 kcals you have over 24 hours, you are spreading it out over 8 hours. So in theory you could have a small meal to break the fast with (maybe 600 kcals) then a bigger meal later on (1,000 kcals or so) and then a small meal pre-stopping the feeding period (4/500-ish). This is assuming you do afternoon training (which I know you don’t do). If you want to train in the morning, just do your training fasted (make sure you take bcaas pre and post w/o though, I can give you a link to get them fairly inexpensively) and break the fast with a larger meals and then have progressively smaller meals with your remaining calories. Sounds tricky at first, but once you figure out how it will fit into your schedule shit makes sense. It gives you so much freedom being able to skip breakfast and have larger meals in the fed period.

Anyway dude, just something that might be worth thinking about.

[jskrabac]

David, your OHP needs some 5/3/1 like the Sahara needs water…

[Oregand]

[quote]jskrabac wrote:
David, your OHP needs some 5/3/1 like the Sahara needs water…[/quote]

Yeah I know, I has weak shoulders checks numbers… wait! Im just weak overall.

Ill get working on it and add some weight to the bar.

[Oregand]

Friday: DL/Bench

Warm up

DL:

1. Rack Pull
   170KG X 3 - 4 reps

2)DL
120KG X 4 reps

3)P/C
30KG X 4 reps

4)DB Rows
35 KG X 8 reps

5)Broad Jumps
0KG X 8 reps

8 min break

Bench:

1. Top B
   60KG X 5 reps

2. Bench
   45KG X 4 - 5 reps

3)Speed bench
25KG x 6 reps

4. Chins
   0KG X 6 reps

5. Plyo push ups
   0kg X 5 reps

Both done 5 times
Rest: 30 seconds between excerices, 1 minutes between complexes.

Cardio:
OLolOLolOLolOLOLOLOLolOLolOLOLolOLolOLolOLolOLOLolOLol. Maybe once I stop coughing up my lungs

On a side note Im getting very fustrated with my grip on the DL’s. Given that I want to bodybuild and not powerlift im trying not to use an alternate grip for the deads but I just cant do it.

Chalk doesnt help, straps make things worse and a hook grip doesnt cut it. Im at a loss because Id like to use a double overhand grip but the only way my grip wont fail is with an alternated grip.

Maybe its not all that bad and im just over stressing about something so small.

[Oregand]

Oh!

And on one more side note.

Had another session with yesterday with the guy looking after me and we talked about my upper body ALOT.

It would seem I have some serious issues around my shoulders which if not corrected will seriously limit all pressing movements.

Apparently its a combination of things but the most dominant problem is the fact my scapula doesnt retract properly as a few key muscles are not developed.

Enter shoulder rehap 6 x times weekly!

[jskrabac]

Solid rack pulls right there! Here’s a good approach to grip. Start off your lightest warm up with two fingers…as you increase weight progress to a hook grip, then double overhand, then when you have to over-under. I’m surprised chalk did nothing for you. It let me increase my pulls about 70 lbs in a matter of a few months! This is pretty good considering I’m not a newbie anymore.

[Oregand]

[quote]jskrabac wrote:
Solid rack pulls right there! Here’s a good approach to grip. Start off your lightest warm up with two fingers…as you increase weight progress to a hook grip, then double overhand, then when you have to over-under. I’m surprised chalk did nothing for you. It let me increase my pulls about 70 lbs in a matter of a few months! This is pretty good considering I’m not a newbie anymore. [/quote]

Looks like a great appraoch.

Ill use this from now on and see how it helps with my gripz

[Oregand]

Monday: Squat/OHP

Warm up

Squat: Done 5 times

Top Squat
180KG X 4

2. Front S
   70KG X 3

3. P/C
   40KG X 3

4)Jump S
35KG X 8

5)Pull ups
0KG x 5

6)Sled drag
50KG X 15M

5 min break

OHP:Done 5 times

1. Top press
   45KG X 4

2)Mil press
25KG X 3

3. Push press
   25KG X 3

4. Chins
   0KG X 6

Plyo push ups
0KG X 8

Rest was 30 secs between sets and 90 secs between complexes

Cardio?

I was pretty dead set on adding in 20 minutes of sled dragging 4 days weekly but it just wasnt happeneing today due to me knocking on deaths door after the squat complexes, we will see how I feel tomorrow.

[Oregand]

Now for a small rant

When I joined T-Nation the very first post I made was in the “Get A life” section. It was a 2 page essay about how alone I felt since I became truly intrested in bodybuilding.

I talked about how I couldnt relate to my friends anymore since I stopped drinking and staying out till 3 Am 4 nights a week. How I couldnt relate to the poeple in my course anymore because now I was the guy who “was always working out” and not playing 3 hours of COD 4 a night.

I talked about how it really hit home just how alone I felt when it came to my family. Still living at home my family have distanced themselves from me. My Mom, “the master of nutrition” hates the way I eat and wishs I could just be normal while at the same time asking me for advice about how to finally lose that extra 30 lbs of blubber she has.

My dad(and this is the one that really kills me since me and my dad used to be so close) cant understand why I do this. Does he think I look great? Yeah. Is he inspired and is always asking if we can work out together? Yeah. Does he every acctually join me? No. He would never say it but he thinks im strange, he thinks im a loner and that he hasnt raised me properly. It really kills me inside.

My brothers both think im weird. They dont understand it and they dont want too. The dont like talking about me too friends and are embarrised if I am eating with guests and them at the same time because I eat so differently.

So too summerize the whole thing I basically talked about how alone I felt and was simply looking for someone to tell me it was ok. What happened? I was advised to delete the post before it turned into a cluster fuck of “your mother and stick it in her pooper” so thats what I did.

Now something funny has happened, something that knocked me clean onto my ass. I realized that this feeling of “being alone” was good. Im not normal, thats fine with me because if being normal means being small, fat and weak then thats not what I want too be. I can see now that I wont “fit in” with most people and thats ok too because If I fitted in with them I would fit in with the big and strong guys.

Im not dishearted that I feel dissconnected from everyone else because it means im on the right track, I know where I want to go and that means I cant fall into the “trap of being normal” as Jim W put it.

Now couple this rant with A) Im missing my ex and B) I realized last night that I acctually rather enjoy RomComs and im quite sure I in fact have a vagina.

[trm91]

There’s always a balance to be had between bodybuilding and your social life though mate, it’s ok to have a drink with your friends occasionally. At least that’s the way i feel.

Nobody here makes a career out of bodybuilding, and if they do they’re few and far between. I’ve been through something very similar, so i get how alone you feel. Just find the balance, once you do, you’ll be better in the gym and out.

[phlegms]

[quote]Oregand wrote:
Now for a small rant

When I joined T-Nation the very first post I made was in the “Get A life” section. It was a 2 page essay about how alone I felt since I became truly intrested in bodybuilding.

I talked about how I couldnt relate to my friends anymore since I stopped drinking and staying out till 3 Am 4 nights a week. How I couldnt relate to the poeple in my course anymore because now I was the guy who “was always working out” and not playing 3 hours of COD 4 a night.

I talked about how it really hit home just how alone I felt when it came to my family. Still living at home my family have distanced themselves from me. My Mom, “the master of nutrition” hates the way I eat and wishs I could just be normal while at the same time asking me for advice about how to finally lose that extra 30 lbs of blubber she has.

My dad(and this is the one that really kills me since me and my dad used to be so close) cant understand why I do this. Does he think I look great? Yeah. Is he inspired and is always asking if we can work out together? Yeah. Does he every acctually join me? No. He would never say it but he thinks im strange, he thinks im a loner and that he hasnt raised me properly. It really kills me inside.

My brothers both think im weird. They dont understand it and they dont want too. The dont like talking about me too friends and are embarrised if I am eating with guests and them at the same time because I eat so differently.

So too summerize the whole thing I basically talked about how alone I felt and was simply looking for someone to tell me it was ok. What happened? I was advised to delete the post before it turned into a cluster fuck of “your mother and stick it in her pooper” so thats what I did.

Now something funny has happened, something that knocked me clean onto my ass. I realized that this feeling of “being alone” was good. Im not normal, thats fine with me because if being normal means being small, fat and weak then thats not what I want too be. I can see now that I wont “fit in” with most people and thats ok too because If I fitted in with them I would fit in with the big and strong guys.

Im not dishearted that I feel dissconnected from everyone else because it means im on the right track, I know where I want to go and that means I cant fall into the “trap of being normal” as Jim W put it.

Now couple this rant with A) Im missing my ex and B) I realized last night that I acctually rather enjoy RomComs and im quite sure I in fact have a vagina.[/quote]

Dude, you couldn’t of put it into words better how my life has changed in the last few months since I’ve started lifting. This is literally, exactly how I feel. Remember, I’m just a phone call away if you want to chat. We are in insanely similar situations right now and what you wrote there summed up perfectly what I’ve been feeling for the last 6 months. Fuck being “normal” dude, that shit is so overrated.

[Oregand]

[quote]trm91 wrote:
There’s always a balance to be had between bodybuilding and your social life though mate, it’s ok to have a drink with your friends occasionally. At least that’s the way i feel.

Nobody here makes a career out of bodybuilding, and if they do they’re few and far between. I’ve been through something very similar, so i get how alone you feel. Just find the balance, once you do, you’ll be better in the gym and out.[/quote]

Thanks for the input man,

Thats exactly what I was talking about. When I started I was so obssed with other people and wanting someone too share my passion. After a while that need died and now I know I can rely on my internal motivation while keeping a balence with “normal” folks.

[Oregand]

Tuesday: DL/Bench

Warm up

DL: Done 5 times

1)Rack pull*
150KG x 3

2)DL
130KG X 3 - 4

P/C
40KG X 3

4. DB Rows
   35KG X 8

5)Vertical Jumps
0KG X 8

*So a small disaster with the rack pulls today,
Set 1 = 190KG. Fine, no issues
Set 2 = 190KG. On the last rep a callus on my left hand ripped
Set 3 = 150KG. Couldnt pull 190.
Set 4 = 170KG. Wrapped a towel around the left side of the bar, I know it adds inchs and messes form but 150 is a fucking joke
Set 5 = 170KG. I will be brining tape from now on.

Rest 8 mins

Bench:Done 5 times

1. Top bench
   65KG X 4

2)Bench
50KG X 3

3)Speed bench
30KG X 5

4. Med ball
   5KG X 8

5)Plyo
0KG X 5

Rest between sets: 30 secs
Rest between complexes: 90 seconds

Cardio?
Im afraid not, I couldnt even stand after the DL’s

[jskrabac]

Lifting is a medium to enhance your life, not the other way around.

[jskrabac]

I recommend reading “How to Win Friends and Influence People” and apply everything to your family.

[Oregand]

[quote]jskrabac wrote:
I recommend reading “How to Win Friends and Influence People” and apply everything to your family. [/quote]

Lol, I never was very good with words.

What I ment in the first post was that used to be the way I felt if that makes sense. When I went from uber gaming loser nerd too a guy who was breathing barbell’s I thought id instantly become a more popular guy all round.

What acctually happened was I traded one kind of being alone for another and that really bugged me when I started. I suppose when I started I wanted what most beginners want, someone who shared my passion and would lend some guidance. Someone I could talk too about this “weight lifting stuff”.

Now its the other way around, Ive learned that the gym time is just that. I have a few friends(ellis im talking too you here) who I can talk too now and that share this passion but overall Ive learned that you leave the gym at the gym.

When I started I was very egear tot talk about weight lifting, bodybuilding, TNation etc and thats what pushed most people away. It would be the same as if I had just taken up basketball and talked about nothing else.

Now, I get uncomfortable talking to people about working out lol. Generally I just say “I try to keep fit” and change the topic as I dont want to bring this stuff up with people that dont get it.

What I was getting at was that it took me almost a year butit finally clicked. It finally hit me what real weight training does for you and its not about looks. It changes your mentaility, it turns you into a calmer, more confident and more well rounded person.

Ill try to sum it up as best I can with this sentance. When I started lifting weights it was “who I was”. I was the guy who worked out, lifting defined me as a person and that pushed people away. Now, weight lifting is a part of me. Its a tool I use to help build a better me but it doesnt define me.

Jayus I really hope that makes sense to someone else and I just dont have a vagina, though I will read the book you recommended.

Any other books youd recommend? Im on a reading streak these last few days. And before you go there, I am FOREVER ALONEEEEEEEEEEEEEEEEEEEEEEE.

[Oregand]

Thursday: Squat/OHP

Warm up

Squat: Done 5 Times

1. Top S
   190KG X 4

2. Front S
   70KG X 3

3. P/C
   40KG X 3

4. Jump S
   35KG X 8

5)Pull ups
0KG X 5

6)Sled drag
50KG X 1

Rest: 10 Mins

OHP:
1)Top OHP
45KG X 4

2)Mil press
30KG X 3

3)Push press
30KG X 3

4)Chins
0KG X 5

5)Plyo push ups(feet up)
0KG X 8

Cardio:
…

Im learning an awful lot about squats during this program. I felt very very very very very weak today, no idea why but I did and before every set of squats I started to get genuinly scared I wouldnt be able to do them.

I started with the intention oif doing 75KG but A) I wasnt getting to paraelle abd B) I kept falling forward at the bottom.

The falling forward seems to be an issue with me though I really believe its a mental thing rather than a physical thing. Why? Because even after falling forward in the hole if I grip my shit and really fucking push I can straighten myself and do the squats.

Gievn that I think its just a mental toughness thing and its something im going to have to learn to deal with.

Its funny though, I dont think ive ever in my life felt the same kind of fear as I do when im about to squat. DL’s are scary but theres just something different about squats that really makes you get nervous.

Advice? Well the only thing I can say is I just"Do and dont think", so when I step up to the bar I just throw myself under it without a pause because if I did pause I might lose the nerve.

[phlegms]

[quote]Oregand wrote:

[quote]jskrabac wrote:
I recommend reading “How to Win Friends and Influence People” and apply everything to your family. [/quote]

Lol, I never was very good with words.

What I ment in the first post was that used to be the way I felt if that makes sense. When I went from uber gaming loser nerd too a guy who was breathing barbell’s I thought id instantly become a more popular guy all round.

What acctually happened was I traded one kind of being alone for another and that really bugged me when I started. I suppose when I started I wanted what most beginners want, someone who shared my passion and would lend some guidance. Someone I could talk too about this “weight lifting stuff”.

Now its the other way around, Ive learned that the gym time is just that. I have a few friends(ellis im talking too you here) who I can talk too now and that share this passion but overall Ive learned that you leave the gym at the gym.

When I started I was very egear tot talk about weight lifting, bodybuilding, TNation etc and thats what pushed most people away. It would be the same as if I had just taken up basketball and talked about nothing else.

Now, I get uncomfortable talking to people about working out lol. Generally I just say “I try to keep fit” and change the topic as I dont want to bring this stuff up with people that dont get it.

What I was getting at was that it took me almost a year butit finally clicked. It finally hit me what real weight training does for you and its not about looks. It changes your mentaility, it turns you into a calmer, more confident and more well rounded person.

Ill try to sum it up as best I can with this sentance. When I started lifting weights it was “who I was”. I was the guy who worked out, lifting defined me as a person and that pushed people away. Now, weight lifting is a part of me. Its a tool I use to help build a better me but it doesnt define me.

Jayus I really hope that makes sense to someone else and I just dont have a vagina, though I will read the book you recommended.

Any other books youd recommend? Im on a reading streak these last few days. And before you go there, I am FOREVER ALONEEEEEEEEEEEEEEEEEEEEEEE.[/quote]

Amen broham. Don’t have anything to add to this cos’ you summed it up perfectly.

One thing that really fucking irritates me though is when a friend asks about your training/supplements etc. and you maybe divulge a few bits of basic info and they reply with “But you don’t look like you lift.”. This really fucking pisses me off and my response is usually something like “yeah well your mother is ugly as sin but from what I hear she takes a mean dick…”. Good fuck sometimes I hate people!

[phlegms]

[quote]
Im learning an awful lot about squats during this program. I felt very very very very very weak today, no idea why but I did and before every set of squats I started to get genuinly scared I wouldnt be able to do them.

I started with the intention oif doing 75KG but A) I wasnt getting to paraelle abd B) I kept falling forward at the bottom.

The falling forward seems to be an issue with me though I really believe its a mental thing rather than a physical thing. Why? Because even after falling forward in the hole if I grip my shit and really fucking push I can straighten myself and do the squats.

Gievn that I think its just a mental toughness thing and its something im going to have to learn to deal with.

Its funny though, I dont think ive ever in my life felt the same kind of fear as I do when im about to squat. DL’s are scary but theres just something different about squats that really makes you get nervous.

Advice? Well the only thing I can say is I just"Do and dont think", so when I step up to the bar I just throw myself under it without a pause because if I did pause I might lose the nerve.[/quote]

I get like this all the time. For some reason mine always happens with military pressing. Generally, I’ve found inhaling and exhaling really loud helps psyche me up. It might make me look like a bit of a tool, but hey it works.