Structure in Chaos

Training Training Logs
61

Push Day:

Front Squat: Barx5, Barx5, 65x5, 135x5, 155x5, 175x5, 195x1, 215xF
Single Arm DB Press: 20x5, 50x5, ,60x5, 65x3 (1+2F for Left), 50x5, 50x8
BB OHP : 95x5
Glute Bridge: 135x6, 185x5, 185x5
Floor Press: 135x5, 155x5, 175x5, 195x3, 195x2, 195x3, 135x10
Single Arm Tricep Ext: 15x5, 25x5, 25x5
Delt Triad: 25x8x8x5, 20x8x8x8, 20x8x8x4
Hanging Leg Raise: BWx5x5
Front Squat: 135x3x3
Overhead Holds: 135x2x25s

Felt ok today, but then drank some green tea directly before working out. Felt good by the time I got to the gym. Getting good protein today and am definitely going to hit my caloric requirements. HOWEVER, my mid back on my right side behind my ribs feels strange…I may have strained it slightly. We will see tomorrow when I wake up.

62

Cardio:

I jogged to Hornebake then had to slow down…then I jogged from halfway across regents to the other side of CSS. Then I walked to the stairs and did the stretches that Lee Boyce suggests in his EZ Guide to Sprinting article. I then ran up the stairs 8 consecutive times, walking down. My intensity was lacking and I didn’t do a full out sprint either up the stairs or during the straight away. Regardless, I am happy with what I accomplished.

My lungs started to burn pretty early and my legs were fatiguing. I haven’t played soccer the past 2 weeks and I have smoked about 2 cigarettes during that time. This may contribute, or there could be a lot of pollen…or I could just be out of shape.

63

Pull:

Deadlifts: 135x5, 185x5, 235x3, 285x2, 305x1, 325x1, 345xF
Cleans from Ground: 135x3, 135x5, 155x3, 175x3x1, 195x3x1, 215xF
Clean High Pulls: 215x2, 135x3, 135x3
Squat Clean: 135x1
Bent BB Rows: 135x5, 135x5, 155x3, 155x3, 175x3, 175x3, 195x3
Alternating DB Curls(Regular to Hammer): 20x5, 40x5, 40x5, 40x5, 40x5
Suitcase holds: 75x30s, 95x30s, 95x30s
Plate Rotator Cuff work: 10x10
Shoulder circles: 60s

My right shoulder caught and felt uncomfortable when I was doing the last suitcase hold on my right side. I decided its probably time to do some rotator cuff work as I have been neglecting that recently.

EDIT: Play soccer today as well. Drank a green tea directly before and started out doing some dynamic warm up drills and mobility drills. I played goalie for a little while, but then we got kicked off the field. I resumed playing defender on another field and really felt sharp and aggressive. This was a good 2 a day.

64

Push Day:

Back Squat: Barx5, 135x5, 155x5, 175x5, 195x5, 215x5, 235x2, 255x1
Unilateral DB OHP: 25x5, 40x5, 50x5, 60x5R->2L, 50x5L
OHP: 135x2+30s Hold
Cable Side Raise: 3x4x6
BB Front Raise: Barx4x6
Dips: 4x6
Shoulder Circles: 105s

I felt lazy today. I was up until 3am last night and had a a beer. Also, I played lifted and played soccer 2 days ago so my body is still sore. My hamstrings and legs were sore, but I do not feel like it affected my back squats. I left my workout feeling exhausted, even though it was pretty low intensity and I did not move a lot of heavy weights. I think this was just a sign that my body needs some more rest. I will rest all weekend until Monday.

65

Pull Day:

Deadlifts: 135x5, 205x5, 275x3, 325x1, 325x1, 325x1, 275x3
Cleans from Ground: Barx5, 95x5, 135x5, 155x3, 185x3, 205x1, 205x2, 205x1
Clean High Pulls: 135x5, 135x5, 155x5
Pendlay Rows: 135x5, 135x5, 185x3, 185x2, 135x4
Pullups: BWx5, BWx3, BWx3
BB Curls: 45x5, 55x5, 75x5, 85x5, 85x3
Suitcase Holds: 75x30s, 95x30s, 115x12s, 95x30s
Standing Preacher curl: 95x3
Plate Pinches: 25’s for 25s, 35’s for 20s, 10’s for 30s, 10’s for 30s

Lifted today with my brother. Felt good and strong, probably with help from the 2 cups of green tea I had beforehand. I feel like I went up a little hastily for the deadlifts and should have gone up a little slower because I wasn’t able to do quite so much volume progressing at his pace. But the good news is I deadlifted 325 more than I ever have in the past, and I cleaned 205 more than I ever have in the past.

66

Push Day:

Warm up Squat Cleans and Snatches using 65 lbs
Free Standing Front Squats: 115x5, 135x5, 155x5, 175x3, 195x1
Unilateral DB OHP: 40x5, 50x5, 60x3 (2+1C for left), 60x3, 60x4
BB Incline Press: 115x5, 135x5, 155x5, 165x3, 175x1, 175x2
Unilateral DB Side Raise: 25x12, 30x5, 30x5
Hanging Leg Raise: BWx8, BWx5
Laying Scissor Kicks: 90s

67

Pull Day:

Lat Pulldown: 6x5, 9x5
Pullups: BWx5x5, BWx3, BWx2, BWx1
Standing DB Rows: 50x5, 65x5, 75x5, 85x5, 90x4, 90x5
Hang Cleans: 135x3, 135x3, 155x3, 155x3, 175x2, 175x2, 195x1, 195xF, 195xF
Speed Deadlifts/Clean 1st Pull: 195x3x1, 135x3
Squat Clean and Jerk: 135x1, 135x1+1 Press, 135x2+45s Power Hold
Standing Preacher Curl: 25x5, 45x5, 65x5, 85x5, 95x3, 105x3, 105x1, 75x3, 105xF
Sitting Preacher Curl(Inner Notch): 65x5

I felt pretty good today. However, the gym was busy and I had to compete for equipment so I did some things I normally wouldn’t. In the end I felt pretty strong and got some good volume in. I decided to take a session off of deadlifts and focus on Pullups instead.

68

push:

back squats: 95x5, 135x5, 175x5, 215x5, 245x2, 245x2, 265xF
OHP: Barx5, 65x5, 95x5, 135x3, 135x3
Split Jerk: 155x3, 155x2, 155x3, 175x1, 175x1, 135x3, 135x3
Incline DB Press: 50x5, 60x5, 70x5, 70x5
Lateral Raise Holds: 25x20s, 25x13s
Lateral Raise (Squeeze at top): 15x8 + 30s Hold

i was in a hurry, and didnt have much time to work out. regardless, my squat numbers are decent and i am happy with my split jerk work

69

Pull:

Snatches: Barx3, 65x3, 65x3, 85x3, 105x2x1
Pullups to Sternum: BWx4x5
Lat Pulldown to Sternum: #9x10
Cleans from Ground: 135x1, 135x1, 135x4, 135x4, 185x1, 185x1, 135x5
Barbell Rows: 135x4x5, 155x3, 175x1
DB Hammer Curls: 25x5, 30x5, 35x5, 40x5, 45x1, 40x2
DB Isolation Curl: 30x5
Bimanual Cable curl: #6x15

I came directly after work and just wanted to do something. I had been carrying some chairs earlier today at work and was doing some slight manual labor. I felt strong, but lacked motivation. My cleans were piss poor and I felt like my hips weren’t firing (maybe they were tired from squatting the day before?). I am pretty happy with the snatch as that is the highest that I have ever snatched. I know I am capable of snatching much more, but since my gym does not have bumper plates I cannot push myself to the point of failure.

70

Push:

Shoulder dislocations with PVC pipe, snatches with empty bar, curls with empty bar, and other random warm up drills.

Front Squats: Barx5, 135x3, 165x3, 165x3, 195x3, 195x3, 195x3, 205x1, 225xF (so close.), 135x5
Power Clean and Jerk from Ground: Barx3, 106x3, 106x3, 155x3, 155x3, 155x2, 175x1, 175x1, 195x1, 195x1, 155x5
Incline Bench: Barx5, 135x5, 155x5, 155x5, 175x3, 175x3, 175x3, 195x1, 195x1, 195x1, 135x12
DB Pullover: 45x8, 60x5, 70x5+5 Press
Tricep Pushdowns: 50x8, 60x8, 60x5, 80x2, 60x8
DB Lateral Raise: 25x5, 25x8, 25x8, 25x8, 15x10
Cable Outward Rotations: 15x8, 20x8, 25x8, 25x8, 25x8
Hanging Leg Raise: BWx8, BWx5, BWx8

I felt really good today. I had 2 midterms this morning, didn’t really eat very much, but had a lot of caffeine. I had an AMP at 11am and then a cup of green tea at like 5 right before I worked out. I am happy with my numbers for today and will get good rest and eat plenty to try and get the most from my workout. The clean and jerks were not full squat cleans (a few of the lighter ones were), but were caught up top.

I am really happy with my performance on the front squats and incline bench particularly. I really want to chase that 225 front squat. I haven’t done it for a single yet, and I can’t wait until I can do it for 5 reps.

71

Pull:

Conventional Deadlifts: 135x5, 185x5, 225x3, 275x2, 275x1, 295x1, 315x1, 315x1, 335xF, 225x8
Pullups: BWx5, BWx5, BWx4, BWx4, BWx3
Lat Pulldown: #10x10
DB Row: 50x5, 60x5, 60x8, 70x5, 80x3, 90x3, 90x3
Standing Preacher Curl: 55x5, 65x5, 75x5, 85x5, 95x3, 105x2C, 65x5
Suitcase Holds: 65x60s, 85x50s, 105x25s, 105x15s
Rack Holds: 225x20s, 225x15s, 225x10s
Hamstring Curl Machine: #6x8, #10x8, #12x5, #12x5

I felt good today. Woke up a 9:30, had some tea and a protein shake. Then lifted at about noon. All of my deadlifts were Conventional and not Snatch grip like usual.

72

Push:

Snatch: Barx5, Barx5, 65x5, 85x3, 95x1, 95x1, 105x1, 105x1
Bottom Up Front Squat: Barx5, 95x5, 135x3, 135x3, 155x2
OHP: Barx5, 95x5, 115x5, 135x5
Push Press: 155x4, 155x3, 175x1, 175x1
Standing Tricep Pushdown on Lat PD Machine: #3x12, #4x8, #4x12, #4x10

I only got 5 hours of sleep last night, and I lacked motivation. My snatches were ok but my front squats were piss poor. I felt off balance and didn’t feel stable at the bottom position. I am glad I did something though, and got a good pump in my triceps.

73

I’m getting worn out just reading your log. Nice workouts. I gotta learn the snatch one of these days.

74

Pull:
Warm up with various exercises just the bar

Deadlift: 135x5, 135x5, 185x5, 235x5, 285x3, 285x3, 305x3, 325x1, 345x1 (PR)
Cleans from Ground: 135x5x2
Barbell Rows: 135x5, 135x5, 155x5, 175x5, 195x2x2, 195x1
Lat Pulldown: #8x8, #10x10, #12x10, #13x7
Facepulls: #3x8, #4x8, #4x8
DB Alternating Curls (Hammer/Twist): 25x10, 30x8, 35x6

I felt pretty good, and got a PR on Deadlift. However, when I got to the cleans, I was pretty tired. After the PR and a few cleans I was really drained and couldn’t find motivation anymore. I tried to go for a more volumetric approach after the Barbell Rows (lighter weight higher rep).

75

1177×1311 217 KB

Progress becoming more and more apparent.

76

I had 3 assignments this past week and got really bogged down with school. My roommates have been sick for the past week and a half as well. I was doing just fine but I think the stress and lack of sleep really suppressed my immune system and I got sick. As I was starting to feel better I got in the gym, and really just focused on squat cleans.

Push Day:

Back Squat: 135x5, 185x5, 225x5
Front Squat: 135x5
Squat Cleans: Lots of sets building up to singles of 155. Also, some of them I did jerks at the end as well, and I squat cleaned and jerked 155.
Incline Press: 95x12
Bench Press: 135x8

I felt much better after working out, and my hips, thighs, and glutes were really sore the next day.

Today was Pull Day:

Deadlift: 135x5, 225x5, 315x3, 335x2, 225x10
Power Clean: Barx5, 95x5, 135x5, 185x3, 205x1, 205x1
Pendlay Rows: 135x6, 135x6, 185x4, 185x3, 135x6, 135x4
Pullups: BWx5, BWx4, BWx3
Thick Bar Curls: Barx5, Bar+10x5, Bar+15x3, Barx8
Suitcase Holds: 80x40s, 80x40s, 80x40s

77

Push:

Front Squat: Barx5, 135x5, 155x3, 175x3, 195x2
Squat Clean: Barx3, 135x3, 135x3, 135x3, 155x3
Squat Clean + Press: 135x2, 135x2
OHP: 135x3
Push Press: 135x3
Single Arm DB Press: 40x8, 45x8
Incline Press: 115x8, 135x5
Hanging Leg Raise: BWx5, BWx5, BWx5

I felt pretty good despite lifting pretty heavy yesterday. My front squats were deep and I could feel my hamstrings meeting my calves at the bottom. A guy “Steve the Tuba Player” told me about a place called Capital Barbell Club in DC that trains with Olympic Weightlifting and has some coaches in the area. Although I am still in the beginning stages of Olympic Weightlifting, I will keep that in mind if I ever decide to get serious and start competing.

78

Pull:

Snatches from floor: Barx3, 65x3x1, 85x4x1
Deadlifts: 85x3, 135x4, 225x4, 315x5x1 (Rest Pause), 365xF, 225x6
Pullups: BWx5, BWx5, BWx4, BWx3, BWx20s Hold, BWx20s Hold
DB Row: 60x5, 60x5, 60x6, 60x5
Rear Delt Fly Machine: #2x4x5
Incline DB Curl: 15x8, 25x8, 35x3, 25x8

I kind of took it easy today. The deadlifts were the only thing I did that was relatively intense, where I did 5 singles rest-pause. I really just needed to do something as it had been over 5 days since my last lift.

I woke up wednesday morning with pain in my left knee on the inside. However, I had not lifted since the previous week, so I do not think it is lifting related. I went out the night before for my friend’s birthday and got pretty inebriated so who knows what happened. I didn’t black out, but I could have bumped it unknowingly. Today it felt a little sore, but not necessarily painful.

79

Push:

High Bar Back Squat: Barx5, 135x5, 185x5, 225x3x3, 225x5(Rest-Pause)
Squat Clean and Split Jerk: Barx3, 95x3x1, 135x3x1, 155x3x1, 175x3x1, 195xF
Incline Barbell Bench: Barx5, 135x5, 155x5, 175x2, 175x2, 175x1, 135x6
Rope Tricep Pulldown: #6x8, #6x12, #6x12
Seated Lateral DB Raise: 20x8, 20x8

I woke up, drank a protein shake and went to the gym. I didn’t feel very strong (especially in the Bench), I believe this is just mainly because I am not used to lifting in the morning. I tend to lift around 2-4pm. My form on the squat clean was kindof funky when I was watching myself in the mirror so I turned away from it, they felt better after that. All in all a pretty good workout.

80

Pull Today:

Deadlifts: Barx5, 135x5, 225x5, 285x3, 315x2, 335x1, 335x1, 335x1, 355x1, 315x1
Snatch Grip Deadlift: 225x3, 225x1
DB Rows: 60x5, 70x5, 80x5, 90x5, 100x3, 80x8
EZ Bar Curls: 90x4x3, 90x2x2, 70x6
Lat Pulldown: #8x8, #10x2x8
DB Shoulder Carries: 100x6x30s

I woke up for a work meeting, ate a single pancake with some syrup and drank about 16 oz black coffee. When I got to the gym I originally felt kinda weak, but as the workout progressed I woke up and felt pretty strong. I originally intended to do farmers walks with the 100 lbs dumbells, but I couldn’t hold them securely, they kept tilting and digging into my wrists. So instead, I would heave the dumbell onto one shoulder and carry it as if I were a fireman. I would walk the distance of the hallway at the Athletic Club.

Side note: My pendlay olympic shoes came in the mail yesterday, I’m pumped up to see how they feel.