Structure in Chaos

Training Training Logs
41

Pull day:

Bent barbell Rows: Barx8, 65x8, 95x8, 135x5, 155x5, 175x5, 195x3, 195x3, 175x3, 135x5
Pullups: BWx3, BWx3, BWx3, BWx3, BWx3
Lat Pulldowns: 12x5, 13x5, 14x5, 15x5
Floor Cleans: Barx5, 95x5, 115x5, 135x3, 155x3, 175x2x1, 195x4x1, 135x5
DB Curls: 15x5, 25x5, 30x5, 35x5, 40x5, 45x3x2
Suitcase Holds: 95x40s, 115x25s, 135x12s, 135x8s, 135x8s, 95x25s, 95x12s, 95x8s
Lat Pulldown: 10x3x8

I had a great workout. I still had energy at the end and had to drag myself out of the gym. I had the perfect combination, I ate a huge breakfast (2 large waffles with syrup, 4 eggs, 3 pieces of bacon, 2 pieces of scrapple) and then took an hour and a half nap. I think the creatine is starting to kick in as well, seeing as it has been about 2 weeks since I started.

For the 195 lbs cleans, I was struggling with the first two, and I wouldn’t pull all the way to my clavicles, but the bar would land on my upper chest. But, I really focused on the 3rd rep, and focused on exploding. I ripped the bar up with ease on my 3rd. For the suitcase holds, I realized that I could barely hold the bar on my left hand, but it wasn’t as taxing on my right. My right hand is obviously dominant in strength, and I will start to try to focus on evening out this imbalance. I am ensuring I get good nutritious food and sleep after this workout.

I also decided not to do deadlifts, this is because I haven’t done a pull workout without deadlifts in a while. Hopefully, by taking this time off, next time when I do deadlifts they will be extra strong since I gave myself extra time to recover for them. Pulling 335 for at least 2 singles would be a nice goal for my next pull workout, or pulling 315 for 3 singles.

42

Today I played soccer.

I went to the field around 4:30, and did some stretching and warming up. After this, while waiting for the teammates, I did some jogging, side steps, and galloping side steps. I then did sprints, 4 times the width of the field. And then 2 times the length of the field.

43

Played soccer on sunday, just did some goalie drills and played some 5v5.

Push Day:

Back Squats: Barx5, 135x5, 155x5, 185x5, 225x3, 245x2, 265xF
OHP: Barx5, 65x5, 95x5, 115x5, 135x3
Delt Triad: 20x8x8x8, 20x8x8x8
Power Hold: Barx45s, 135x60s

5 mins of punching Speed Bag

I felt like garbage today. The power at my apartment was out all weekend, and I have been averaging about 1500-2000 calories a day for the past 4 days or so. Also, there has been lots of alcohol and poor sleep due to lack of air conditioning at night. I got good sleep last night but just felt weak today in the gym. I was also sore from playing soccer on Sunday night (did lots of penalty kicks and am really beaten up from diving all over the place). I really wanted to get a good workout in today but I couldn’t find the strength or motivation. Oh well.

44

Did some goalkeeper training two days ago (7/4/12), did a lot of one on one goalkeeper training focusing on catching and tracking the ball. Then did penalty kicks for about 30 mins.

Pull Day:

Deadlift: Barx5, 135x5, 155x5, 185x5, 205x1, 225x5, 245x3, 265x5, 285x1
Bent Barbell rows: 135x3x8
Cleans from Hang: Barx5, 135x4, 135x6x3, 135x5
Pullup Iso Hold: BWx20s
Lat Pulldown Iso Hold: 12x45s, 10x45s, 10x45s
DB Hammer curls: 45x2->40x2, 40x5

I felt lazy today and was having a hard time motivating myself to go heavy. So instead, I decided to do more reps less weight. Next pull day will be heavy again.

45

Push Day:

Today was a relatively spontaneous workout, I was walking back from class and just decided to get into the gym.

I have a project and a test this week, so I knew I would be very busy. I stopped in the gym and decided to try and do a little of everything.

I focused on Clean and Jerks today, doing about 10 or so sets of them. I would clean the weight up, do 2-3 front squats with the weight and then do a jerk. I eventually worked my way up to 155, and would do jerks. After one of my jerks, I lowered the weight back down and used the stretch reflex to do a strict 155 lbs OHP. I continued doing cleans and front squats for about 20 minutes total, taking about 45 second to a minute breaks.

Delt Side Raises: 20x12, 20x12, 20x12
Tricep Pulldowns with Lat Bar: 4x8, 5x8, 5x8

This was about a 40 minute workout, and I felt good as I left. Next time I workout, which will be thursday, I will probably start with push again.

46

Pull Day:

Deadlift: 135x5, 135x5, 185x5, 225x5, 275x3, 295x1, 305x1, 315x3x1
Squat Cleans from Ground: Barx3, 95x3, 95x3, 135x1, 135x1, 135x1, 155x1+Jerk
DB Rows: 35x5, 45x5, 60x5, 70x5, 80x5, 90x5, 100x3
Pullups from Half: BWx4, BWx2, BWx2
Chin Ups from Half: BWx2
Pullups from Half: 25x1, 25x1, 25x1, BWx2
Lat Pulldown: 130x5
Lat Pulldown Hold: 130x20s, 100x3x20s+10R, 70x30s
EZ Bar Curl: 40x5, 60x5, 80x5, 90x3, 100x3x2
Farmers Walks: 95x4x20s

Felt good today, I ate a high carb meal last night for dinner and felt like I had a lot of energy today. Last pull day I said I wanted to shoot for 315x2, I didn’t do 2 in a consecutive set, but I did 3 singles of 315, which I believe is the most I have ever done. My strength is coming along nicely :slight_smile:

47

Cardio:

Ran a different course today. Mapping out my path with google maps gave me around 1.7 miles. I ran this in 3 patches of running with walking in between. I have smoked several cigarettes recently and haven’t been keeping up with my cardio. No more cigs, and more cardio to come.

48

Push Day:
Dynamic Warmup, snatches with empty bar, OHP with empty bar, bench with empty bar. Then did a few bird dogs, prayer squa, wall slides, etc.

Bottom Up Squats: Barx5, 95x5, 135x5, 165x3, 185x3, 205x3, 225x3, 225x3x1
OHP: Barx5, 65x5, 95x5, 115x5, 135x5, 135x5, 155x1+F, 155xF
DB Bench: 45x5, 60x5, 70x5, 80x5, 90x4, 90x4
Skullcrushers: Barx8, 35x8, 45x8, 55x5, 65x5+3 Pullover, 65x3+5 Pullover
Delt Triad: 25x8,8,8, 20x8,4,2
Hanging Leg Raises: BWx5, BWx5, BWx6, BWx6
Overhead Hold: 135x60s

I felt good today, no discomfort in my shoulders during the bench press portion whatsoever, no clicking either. I am happy with these numbers, hitting 135lbs for 2 sets of 5 is a first. This was mainly a strength session. On the delt triad I did 25 lbs for the first set (I’ve never done this much weight before), but my shoulders and traps were gassed after the first set (I almost failed on the last 3 reps of the press portion). I decided to quit doing the triad halfway through the second set, my shoulders were just too fatigued.

Diet so far today:
Breakfast: 5 Eggs, 4 slices of bacon, 2 Tortillas, 1 slice Toast with jam, 1 slice Toast with butter, 2 Fish Oil Capsules, 3,000 IU Vitamin D, 1 Centrum
Post Workout: 2 Cups Whole Milk, 1 Banana, 2 Tablespoons Peanut butter, 1 Scoop Whey Protein
Post Workout Meal: 10 oz. Steak, 1 baked potato, sauteed spinach with garlic, 2 Cups Whole Milk, 2 Fish Oil Capsules, 4,000 IU Vitamin D

49

Pull Day:

Not a lot of stretching today, but did all basic body movements with an empty barbell (snatch, front squat, back squat, ohp, bench press, curl, tricep extension)

Deadlifts: 135x5, 175x5, 225x5, 275x3, 295x1, 315x4x1
Cleans from Ground: 135x3, 135x1+Jerk, 135x1+Jerk, 135x1+Jerk, 155x2x1, 175x1, 195x1
Lat Pulldown: 8x5, 10x5
Pullups: BWx5, BWx5, BWx5, BWx3, BWx2, BWx2
DB Rows: 65x5, 75x5, 80x5
EZ Bar Curl: 25x5, 45x5, 65x5, 85x5, 95x2, 95x2, 105x2C
Overhand EZ Bar Curl: 65x5, 65x5

I felt strong today. I could have done 315 one more time on the deadlift, but my grip was failing due to sweat. I am really happy with my progress otherwise.

I changed my form for the pullup, looking straight ahead and slightly down, packing my neck. This felt easier than looking up at the bar as I pulled. By the time I got to the dumbell rows my lats were very fatigued and I had to use some body english to finish those reps.

I didn’t take creatine for about 8 days, but am taking 5g a day again. I will probably stop taking creatine around the middle of my fall semester. We shall see.

50

Still doing creatine.

I played soccer yesterday, and played full field goalkeeper. I had a lot of one on one situations where I had to come out. Fortunately, I made a lot of saves, and am actually pretty happy with my performance. I had about 3 saves from less than 3 feet away. Also, I had some nice dives. After playing full field I let a few people shoot penalty kicks on me and shoot from the edge of the penalty box. I am getting better at not landing on my knees when I dive, also my decision making is really improving. My athleticism is improving drastically, and I played goalie for about 2.5 hours yesterday. I woke up this morning with sore calves, and my hips are sore from diving, but nothing too drastic.

Today I worked out and did Push Day:

Front Squats: Barx3, 95x3, 135x3, 155x3, 175x3, 185x3, 195x3, 205x1, 215xF, 155x2, 135x2, Barx5
OHP: Barx5, 65x5, 95x5, 115x5, 135x5, 135x3
Clean + Jerk: 135x3x1
DB Bench: 65x5, 75x5, 85x5, 90x4, 95x2x2
EZ Bar Skullcrushers: Barx5, 45x8, 65x6, 65x4
Delt Triad: 25x8x8x7, 20x8x8x8, 15x8x8x6
Hanging Leg Raises: BWx5 Crunch, BWx5, BWx5, BWx5, 10x2+3 Crunch
Weighted Plank: 25x60s

I believe 205 is a PR for front squat. I am a little disappointed with my OHP numbers as last time I got 135x2x5, but I did a few assisted handstand pushups yesterday at soccer which may have fatigued my delts a little bit. I am happy with my strength however, and cannot complain. My progress over the past year or so has been good.

51

Pull Today:

Deadlift: 135x5, 185x3, 225x3, 275x2, 315x2, 335xF
Hang Cleans: 135x3x3, 155x2x3, 175x4x1
Lat Pulldown: 10x3x12
Hammer Curl: 30x12, 25x10

I felt pretty lazy today. I really wanted to deadlift 335 but I just didn’t have it in me today. I had a long week last week, a rough weekend with little sleep and a decent amount of alcohol, and then yesterday I didn’t eat very well. I also lifted a lot earlier today than I usually do (12:30 right after class versus the usual 3 or 4 oclock). I am glad I got in there and did something today though. I have a midterm tomorrow(Wednesday), then I will play soccer, and then will a push workout on either Thursday or Friday. If I am still feeling a little run down I may take it easy on the push day and just focus on some clean and jerks and front squats.

52

Push Day:

Bird dogs, wall slides, light stretching as a warm up.

Back Squats: Barx5, 135x5, 155x5, 175x5, 195x5, 215x5, 235x3, 255x2x1
OHP: Barx5, 65x5, 95x5, 115x5, 135x5, 155x1, 155x1 Push Press
DB Bench: 70x5, 80x5, 90x5, 90x5, 90x4+1F
Dips: BWx9, BWx9, BWx10
Close Grip Bench: 135x5
Delt Triad: 20x8x8x8, 20x8x8x8, 20x8x8x8
Hanging Leg Raises: BWx5, BWx8
Hanging Leg Crunches: BWx8
Suitcase Holds: 75x45s, 95x30s, 115x20s, 135x15s
Jerks: 115x3+45s Hold

I felt strong today, and had lots of energy. I drank 2 beers and a glass of wine last night and was up until about 2:30am. I woke up to my alarm at 10:20am and decided to sleep through class, and slept until 12:30, so about 10 hours of sleep. When I awoke I ate a pretty nicely sized breakfast (4 eggs, 4 pieces of bacon, 2 potatoes fried in oil and onions and peppers followed with about 2 cups of 2% milk). I had no issues today, and had to grind out some reps in the Squat (specifically the last rep of my triple on 215 and my second single of 255). I also noticed my depth in the squat is much better, I am getting nice and low (I believe because of my start of front squatting and getting in that low position frequently).

53

Pull Day:

I warmed up with some snatches with the bar, and then some light squat cleans.

Snatch: 95x3x1
Squat clean: 95x3x1, 115x3x1
Clean from Ground: 135x3x3, 155x1, 155x2
Clean and Jerk from Ground: 155x1, 175x3x1, 135x3x1
Pullup Isometric Hold: BWx5x20s
EZ Bar curl: 90x1, 80x5, 90x5
Single Arm Cable curl: #4x12, #5x5

I got interrupted sleep last night and felt pretty lazy today, also I was on a time limit so I just got a quick workout in. I used pretty small rest intervals for this entire workout, almost like half aerobic half anaerobic. I have never clean and jerked 175, so today I guess you could say I hit a PR.

54

Just found out I have a skin infection, probably staph. Am currently taking Doxycycline and am advised not to go to the gym for about 10 days. I will do a sprint workout ASAP, but I am leaving for vacation on Monday.

In good news: Over a month since I have used any sort of tobacco product. My BP reading at the doctors today was 138/80. And I am on par to get an A in my Second summer course.

55

END CREATINE SUPPLEMENTATION

Sprint workout on 8/25/12

Today was Push Day:

Front Squat: Barx5, 135x5, 155x5, 175x5, 195x3, 215x1, 185x3
Glute Bridge: 135x8, 185x8, 225x8
DB OHP: 45x5
BB OHP: 95x5, 115x5, 135x5, 135x3
Incline BB Press: 135x6, 135x6, 135x6, 135x5

I have now officially weaned off creatine, and I haven’t worked out in almost 2 weeks. I think doing 215 for the front squat was a PR, so I am pretty happy with that. This was my first time doing glute bridges and I felt really strong doing those, 225 wasn’t necessarily tough. I was on a time table (had to get to work), so I didn’t really work out too long, but I got a good workout none the less.

The doctor ordered blood work and it turns out I did not have a staph infection. I believe it may have been some sort of fungal skin infection or something of the sort, it is still clearing up.

56

Two days ago I had Pull Day:

Clean+Press from Ground: 135x3, 155x3x3
Clean from Ground: 175x3x1, 195x3x1
Pullups: BWx4x4
Overhand BB Curls: Barx3x8
Standing Preacher Curls: 95x3, 95x4
DB Curls: 25x8

I was in a rush and didn’t have a lot of energy. I wasn’t feeling very strong either, so I just did enough to stimulate myself.

Yesterday I played soccer.

57

Push Day:

Front Squats from Bottom: Barx3, 95x3, 135x3, 155x3, 155x3, 175x3x1, 195x1
OHP: Barx5, 65x5, 95x5, 115x5, 135x5, 155x1, 155x1
Incline BB Bench: 135x6, 155x5, 155x5, 175x1, 175x1, 175x2
Delt Triad: 25x8x8x8, 20x8x3x5
Rope Tricep Pulldowns: 8x8, 10x5, 12x3

I felt kind of lazy, I was on a time crunch and had to start cutting things short. Also, a kid from the gym asked me how to do a clean and jerk so I taught him, which took some time out of my workout. Regardless, I got some good work in and it shouldn’t take me long to recover from this.

58

Pull day:

Deadlifts: 135x5, 185x5, 225x5, 245x3, 265x2, 285x1, 305x1, 265x3
Hang cleans: 135x3, 135x5, 155x3, 175x3, 175x3, 175x3x1
Bent BB Row: 135x6, 135x8, 135x8, 135x6
Lat Pulldown: 11x6, 11x6, 11x6, 11x6
Standing Preacher curls: 65x3x8
DB Isolateral Holds: 90x35s, 90x35s

Felt relatively strong, did not have a whole lot of energy though and had to try to push myself. I haven’t deadlifted in like 3 weeks so I felt a little rusty doing that. Hang cleans were pretty easy but really got my heart beating.

59

Push Day:

Front Squats: 135x5
Clean, Front Squat, Split Jerk: 135x2x1, 155x1, 175x2x1, 175xF (Clean, Squat, Failed Jerk)
DB Press: 60x5, 70x5, 80x8, 80x5, 80x3
Laying Tricep Pullovers: 25x5, 45x8, 65x8, 65x4
Delt Triad: 20x8x8x8, 20x8x8x8, 20x8x0x0
Hanging Leg Raises: BWx5, BWx8, BWx5
Captains Chair Scissors: 25s

I felt pretty good today, but someone was in the power rack when I got there. I decided to combine my usual front squats and OHP into one complex so I didn’t need a power rack.

60

Pull Day:

Deadlifts: 135x5, 185x5, 245x5, 285x3, 305x1, 325x1, 345xF, 345xF
Reeves Deadlifts: 135x4, 155x3, 175x4x1
Bent BB Row: 135x6, 155x5, 175x5, 195x3x2, 135x12
Pullups: BWx3x3
Lat Pulldown Iso Hold: 12x2x45s
Standing Preacher Curl: 55x5, 65x5, 75x5, 85x5, 95x3x2

I felt AMAZING today. On my walk to the gym I couldn’t help from clenching my fists and jaw. I was prepared to do some serious work and pull some heavy weight.

This may have something to do with the carbs I ate last night and my sleep. I ate a Shrimp and Duck pasta last night after work and had a michelob ultra (pussy I know) and a half a glass of wine. I went to bed around 2 and woke up at 10:45. I ate honey nut cheerios and 3 fried eggs for breakfast.