RedFive: First Log

Training Logs
1

I am starting this log to mark my shift from exercising to training. I have been a longtime lurker on this cite and have learned a lot, but have very little to show for it. I made excuses, I jumped programs too often, and I never paid close attention to nutrition. So here is to change.

Here is a little bit of background. I have been weight training for a few years but I jumped programs often and I did not really know what I was doing. I am in Taekwondo right now and am working for my blackbelt. A few months ago I broke my tibia sparring and I am just getting back in to training. During my down time I did mostly pushups, pullups, read a few related books and training logs on this cite and decided to make a change in my training.
Age: 21
Height: 5 10
Weight: 160 lbs (I am usually 170 but have lost weight since I broke my leg)
Best lifts:
Deadlift: 315x3
Squat: 265x3
Bench: 225x1
Press: 150x1

2

SUNDAY 11/17/13:

INSERT:
10 sets of 5 kipping pull-ups and 5 ploy pushups

STRENGTH:
Goblet Squat: 20x5, 30x5, 50x5, 50x5, 50x5
Bench Press: 155x5, 165x5, 165x5, 155x5, 155x5
Chest Supported Row: 80x5, 80x5, 100x5, 100x5, 80x5
BB Curl: 75x5, 85x5, 85x5, 85x5, 75x5

EXTRACT:
100 Dips for time, which was 7:20

NOTES:
-The got the idea of the inserts and extracts from Alpha. I read his training log during my down time and was really inspired. I suggest reading it if you haven’t.
-The squats felt awful, my form has improved with all the stretching, but my right knee (on the broken side) hurt pretty bad. I think I was holding the eccentric phase too long. When I tried again later with more speed, there was no pain.
-I also learned today that I’m not really good at dips. Something to work on.

3

So I went to the doctors again today to get an x-ray of my leg. He said it is healing very nicely but I will not be able to run, jump, or do any contact sports until mid January. That was a bit of a bummer but honestly as long as it is healing well I am happy. He did say I could start lifting light weights though…

TUESDAY 11/19/13:

INSERT:
4 sets of 400m row, 25 pushups, 25 situps

STRENGTH: supersets
Deadlift: 115x5, 135x5, 155x5, 155x5, 155x5
Press: 115x5, 115x5, 105x5, 115x5, 115x5

Pullups: BW & 25x5, 30x5, 35x5, 35x5, 25x5
Front Squat: 65x5, 85x5, 115x5, 95x5

REHAB:
Right Leg Extension: 10x15, 15x15
Right Leg Curl: 15x15, 20x15

EXTRACT:
alternating sets of pushups/chinups until I reached 100/30

NOTES:
-First off, I am way out of shape. The insert was rough but I expected it to be as I’ve been sitting around for a few weeks. The fact that I was pressing close to what I was deadlifting was a little amusing but sad. A pitiful funny.
-The press and pullups felt great
-I cut the front squats short because I was starting to drift to my dominant side (my recovering leg is still incredible weak).
-I don’t know if the rehab stuff helps or not but I know I need some extra work and the pump took my limp away for a little while and that was nice.
-I meant to do the insert again as the extract but the rowers were full. The gym was absolutely packed, I had been in there for almost two hours because of the sheer amount of other students, and was tired of limping around other people so I did the extract quick in a back corner and left.

4

THURSDAY 11/21/13:

INSERT:
Complexes, 3x8 with 1 min. rest; 45lbs, 65, 85
RDL
Upright Rows
Front Squat
Push Press
Back Squat
Row

STRENGTH: supersets
Squat: 115x5, 115x5, 115x5, 115x5, 115x5
Bench Press: 155x5, 165x5, 175x5, 175x5, 165x5

Chest Supported Row: 80x5, 100x5, 100x5, 100x5, 80x5
Dips: 25x5, 35x5, 45x5, 45x5, 25x5

ASSISTANCE:
BB Curls: 75x5, 85x5, 95x5, 85x5, 85x5
V-Ups: 15, 15, 15, 15

REHAB:
Right Leg Extension: 15x15, 20x15
Right Leg Curl: 15x15, 20x15

EXTRACT:
Complexes, 3x8 with 1 min. rest; 45lbs, 65, 75
RDL
Upright Rows
Front Squat
Push Press
Back Squat
Row

NOTES:
-The insert was brutal, and the extract was even worse.
-On the squat I decided to keep it a little light and practice going down and up evenly without leaning to by string side.
-Bench and dips both felt amazing both went very smoothly
-I really don’t like the rows but my legs aren’t strong enough to support as much weight as I’d like to be rowing and they were pretty shot from the deadliest the other day. Next time I’ll try Pendlay rows.
-my legs are killing me, thats the most leg work I’ve done in two months. Tonight and tomorrow will consist of a lot of foam rolling and LAX ball work.

5

SATURDAY 11-23-13

INSERT:
4 rounds of: row 400 meters/ 25 pushups/ 25 situps

STRENGTH: supersets
Deadlift: 155x5, 155x5, 155x5, 155x5, 155x5
Press: 115x5, 115x5, 115x5, 125x4, 115x5

Front Squat: 95x5, 95x5, 95x5, 95x5, 95x5
Pullups: BW+25x5, 35x5, 45x4, 35x5, 35x5

ASSISTANCE: giant set
EZ Bar Triceps: 50, 3x5
Rear Leg Elevated Split Squat: BW 3x10ea
Side Bends: 70, 3x10ea
1 Leg Deadlifts: BW, 3x10ea

EXTRACT:
4 rounds of: row 400 meters/ 25 pushups/ 25 situps

NOTES:
-Today I was pretty tired and the pace was slow. I really need to step up the intensity. The lifts still went pretty well today so overall I was happy with the work.
-With the deadlifts, I was just focusing on using both legs instead of letting my dominant leg dominate. I did the same thing for my front squats, which went really well. There was not a lot of lateral shifting and the weight felt very light.
-The fact that I could do the assistance leg stuff today was amazing. My leg is getting noticeably stronger and my limp is almost gone.
-In other news, I went home for the week, which is nice. I get to see my family but it also means limited meat and lots of bread, pasta, rice, and soy products . . . thank goodness my order of protein powder came in last night.

6

MONDAY 11-25-13

INSERT: alternating
65lb Thrusters 1-10 reps
Pullups 10-1 reps

STRENGTH: giant sets
Squat: 135x5, 155x5, 155x5, 145x5, 145x5
Bench: 155x5, 165x5, 175x5, 185x4, 175x5
Knee grabs: 20, 20, 20, 20, 20

Dips: 35, 45x5, 45x5, 45x5, 35x5
T-bar Row: 90x5, 100x5, 110x4, 110x5, 110x5
Toes to Bar: 10, 10, 10, 10, 10

ASSISTANCE: super set
Rear Leg Elevated Split Squat: 20lbs, 2x10ea
1 Leg Deadlifts: 20lbs, 2x10ea

NOTES:
-The intensity was there today, and it would have been an amazing workout if it weren’t for my leg. So it was just a really good workout.
-The Insert was rough and I would have done it again at the end but my injured leg was starting to hurt and I’m still a little hesitant to push it too much.
-The squats showed me how much of a difference in strength there is between my two legs. And I am considering dropping all bilateral legs exercises until my legs are a little more balanced. I really don’t want to but at the same time I think it is the best decision.

7

TUESDAY 11-26-13

I went on a 2 mile with 60lbs between a vest and pack. It was the first time I’ve ever done anything like this and it was pretty rough. I will be doing them more often over Christmas Break.

My leg is feeling a lot better today and the limp is gone unless I’m just really not thinking or if i’ve been sitting too long.

8

WEDNESDAY 11-27-13

INSERT: alternating
20 Turkkish Getups with a 35lb dumbbell

STRENGTH: giant set
RDL: 135x5, 155x5, 175x5, 175x5, 175x5
Incline Bench: 135x5, 145x5, 155x5, 135x4, 145x5
DB Row: 90x5, 90x5, 95x5, 95x5, 85x5
Ab wheel role-out : 10, 10, 10, 10, 10

ASSISTANCE: giant set
Rear Leg Elevated Split Squat: 30lbs, 3x10ea
Hammer Curls: 35lbs, 3x10
1 Leg lying leg curls: 20lbs, 3x10ea

EXTRACT:
20 Turkkish Getups with a 35lb dumbbell

NOTES:
-It was a pretty good workout, my brother is in town so it was fun to workout with him, but he picked the time of day that every college bro home on break was there. It took forever find a free bar to use.
-My leg is feeling better everyday but I felt as if I needed more hamstring work so I added RDLs. I also tried a few SLDL (straight leg) and I like those much better so I’ll think I’ll start incorporating them.
-The getups were done with a laughable weight but my leg is still a little shaky on transition moves and I just picked up the pace a little. Still overall a pretty good insert/extract.
-Also, happy Thanksgiving to anyone reading!

9

FRIDAY 11-28-13

INSERT:
10 minutes of treadmill walking on a 15 incline

STRENGTH: giant set
Squat: 145x5, 155x5, 165x5, 175x5, 155x5
Press: 115x5, 125x5, 115x5, 120x5, 145x5
Pullup: 25x5, 35x5, 25x5, 35x5, 25x5
Side Bend: 70lbsx15, 15, 15, 15, 15

EXTRACT:
10 minutes of treadmill walking on a 15 incline

NOTES:
-The squats felt amazing, I also noticed today that my leg is at least looking about the same size as the other even if it is still not as strong. noticing the progress and seeing the weights go up is always nice.
-Pullups where a little sluggish but I found out when I got home that I weigh 10 more pounds then I did before Thanksgiving so that might have had a little to do with it…

10

So I have played around in the gym enough, my leg is really starting to feel better and I have decided to use the following routine for the foreseeable future:

Workout A:
1a.Squat
1b.Bench
1c.Abs
2a.Pendlay Row
2b.Dips
2c.Abs

Workout B:
1a.Deadlift
1b.Press
1c.Abs
2a.Front Squat
2b.Pullups
2c.Abs

I will be using the same variation that I have been using of 5x5. I base each set off how the last one felt but each workout I try to move a little more weight. When I start to stall or progress slows down I will most likely switch to a 4x8 then 7-10x3 scheme.
Goals: My main goals right now are getting my legs fully healed and up to strength and obtaining my black belt by graduation. Lifting wise, my goal is just to get stronger. I would be lying if I said getting bigger would not be cool but strength is my primary goal, which is why I am deciding to stick to a few basic lifts. Some standards I think would be good in the future is a bodyweight Press, a 250lb Bench, a 350lb Squat, and a 450lb Deadlift. These are really just numbers I think would be cool and there is no date on them YET because my main focus is rehab and getting back into Taekwondo. With all that said, here was today’s workout:

FRIDAY 11-28-13

INSERT: Barbell Complex 3x6 with 45lbs, 65, 85
RDL
Upright Row
Front Squat
Push Press
Back Squat
Bent Row

STRENGTH: Giant sets
Squat: 155x5, 165x5, 175x5, 185x5, 175x5
Bench Press: 155x5, 165x5, 175x5, 185x5, 175x5
Toes to Bar: 8, 8, 8, 8, 8

Pendlay Rows: 135x5, 155x5, 155x5, 155x5, 135x5
Dips: 35x5, 45x5, 50x5, 50x5, 35x5
Situps (10lb weight behind head): 10, 10, 10, 10, 10

EXTRACT:
max pull-ups with STRICT form: 12

NOTES:
-Today was a nice surprise. I went to the gym immediately after a 3 hour drive back to college and was just trying to get the work done quickly and get out to study for my exams this week. It turned out to be a great day at the gym. Possibly because the gym was almost empty. . .
-The squats felt very good. I focused on going down quicker and bouncing out which I can do more and more every time a try. I started shifting to my strong side on the last set but the others where better.
-I felt very strong on the bench and on the rows. I probably could have gone heavier on the rows but I was trying them for the first time and did not want to overdo it.

11

TUESDAY 12/03/13:

INSERT:
5 rounds as fast as possible: 5 pull-ups, 10 pushups, 20 lunges

STRENGTH: giantset

Deadlift: 155x5, 185x5, 205x5, 205x5, 185x5
Press: 115x5, 125x5, 125x5, 115x5, 120x5
Knee Grabs: 20, 20, 20, 20, 20

Pullups: 25x5, 30x5, 30x5, 25x5, 25x5

Front Squat: 95x5, 115x5, 135x5, 135x5, 115x5

EXTRACT:
5 rounds as fast as possible: 5 pull-ups, 10 pushups, 20 lunges

NOTES:
-Today was a “punch the clock workout”
-The front squats felt amazing and may have been my best form ever
-pullups felt sooo heavy, and I don’t think I’ll do pull-up reps before the weighted reps again…

12

THURSDAY 12-5-13

INSERT: 4 sets as fast as possible
400 meter row
25 pushups
25 situps

STRENGTH: Giant sets

Squat: 165x5, 175x5, 185x5, 195x5, 175x5
Bench Press: 165x5, 175x5, 185x5, 185x5, 175x5
Toes to Bar: 8, 8, 8, 8, 8

Pendlay Rows: 135x5, 145x5, 155x5, 165x5, 165x5
Dips: 35x5, 40x5, 45x5, 50x5, 40x5

EXTRACT: superset as fast as possible
55 lbs Goblet Squat: 3x20
Chinups: 3x10

NOTES:
-It was a very good day in the gym. Today was also probably the fastest pace I’ve gone because there was so many people there again and people where waiting in line for the squat rack. At least 4 people. I need to try and keep that pace next time.
-The second set of 185 on the bench I bounced the last rep. I was still sucking wind from the squats and wasn’t quite sure if I was going to get it, I’ll need to watch that next time.

13

SATURDAY 12-7-13

STRENGTH: giantset

Deadlift: 185x5, 205x5, 225x5, 235x5, 185x5
Press: 115x5, 125x5, 135x5, 125x5, 115x5
Knee Grabs: 20, 20, 20, 20, 20

Pullups: 25x5, 30x5, 35x5, 30x5, 25x5

Front Squat: 115x5, 135x5, 155x5, 155x5, 135x5

NOTES:
-I did not really want to go today to be honest. It is exam week at school and I’ve lost a lot of sleep. I decided against the insert because I wanted to save my energy for the strength work and the squat rack was open. I was just to beat to even think about the extract… Tonight I will be going to bed very early
-other than that I improved a lot on my lifts. They didn’t feel particularly heavy or light. Everything was very steady and smooth.

14

MONDAY 12-9-13

I considered not even recording this but here goes…

INSERT: alternating sets
65lb Thrusters 1-10
Pullups 10-1

STRENGTH: Giant sets

Squat: 175x5, 185x5, 195x5, 185x5, 175x5
Bench Press: 165x5, 175x5, 175x5, 165x5, 155x5
situps: 20, 20, 20, 20, 20

NOTES:
-I have no idea what happened today. I felt fine going in and got two full nights a sleep. The only thing I can think of that might have happened was I was extremely stressed this morning. I didn’t think it would affect my work but something did. Oh well, bad workouts happen. I will be making a few changes though because of it. namely switching to 4x8 for some time.
-The bench weights just felt really heavy. They did last week too. The squats also felt abnormally heavy. I decided to leave the workout at that because I didn’t want to burn myself out too much. Next workout I am going to switch things up
-I am not switching things up too much but I will be doing 4x8 now and substituting deadlifts with straight leg deadlifts, and penally rows with bent rows. I am switching up to make sure I do not stall. The last few workouts haven’t felt stellar.
I will also be going from every other day to three times a week, dropping the inserts/extracts for now so I can start swimming for conditioning. other than those things everything will be staying the same

15

TUESDAY 12-10-13

CONDITIONING:
3 mile ruck with a 50lb pack

16

I will hopefully be posting a new log shortly. I’m not sure yet if I’ll continue on this, or start a fresh one.