Taking the long way around

Training Training Logs
41

Mon 10.23.17

Half day jump on starting a new plan. A throwback to something I’ve done before. It works alright. 1st 2 or 3 weeks is essentially a ramp up, get a feel for it and the scheduling aspect of it.

Afternoon:

Jump Rope and some stretching

Squat Warmup
Light work on Squats

Bar Overhead Press
85x10; 105x8; 120x6

Seated DB Overhead Press
35sx10; 45sx8; 50sx6

WG Pulldown
135x10; 155x8; 180x6

Ring Dips
BWx10; +10x8; +15x6

DB Curls
35sx10; 40sx8; 45sx5+1

4way neck 2x8

comments:
Taking beta-alanine, creatine, spark/caffeine, l-glutamine, fish oil, mag, zinc, vitamin, food extract
protein/carb mix

My current theme song for this plan, all chapters… RÜFÜS DU SOL - Until The Sun Needs To Rise - YouTube

10.24.17

Midday:
Jog/Walk intervals
– knees felt “ok”, generally speaking knees hurt when I jog, feel fine if I sprint.

Evening:
Jumping rope

Light Leg Ext
Light Leg Curl

Situps
20lbs 3x15

Rolled out quads

Thu 10.26.17

6:30-8:15p

I’m assuming a max and going off of a percentage. Seeing how the 1st week pans out with what I chose and go from there. Mid week is the “heavier” workout for the 3 full body workouts per week, and no conditioning based around that as a result…for now.

Jumping rope

Warmup

(Scattered supersets)

WG Pulldown
135x10; 165x8
WG Pullup
BWx6

DB Curls
35sx10; 45sx8; 50sx6

Squats (for now using a quick training max and basing off of speed, underestimated to some degree)
125x10; 145x8; 165x6

Dips
BWx10; +10x8; +20x6

Leg Ext
Medium work

Leg Curl
95x10 (miscalc); 135x8; 155x6

Bar Overhead Press
85x10; 100x8; 115x6

DB Overhead Seated Press
35sx10; 40sx8; 50sx6

Situps
20 3x15

Horizontal Calf Raise
light work

Set of glute press/raise hip extension

Set of Seated machine adductor

Sat 10.28.17

Late start this morning, I’d prefer to have 12 hours separation between strength and conditioning for now.

8:30-10:15

Jumping rope
Some stretching.

Warmup

Squats (warmup to 215)
120x10; 160x8; 185x6
seemed to be the right weight

Leg Extension
9+1of3plates x10
~11 x8
13x6

Leg Curls
120x10; 150x8; 170x6
felt quite light. Est. max is low I suppose

Horizontal Seated Calf Raise
180x10; 230x8; 270x6
not difficult, just getting used to these really.

WG Pulldown
135 plus a plate x10; 150x8; 160x6

DB Curls
35sx10; 40sx8; 45sx6

Bar Overhead Press
85x10; 90x8; 100x6

Ring Dips
BWx10

DB Overhead Press Seated
35sx10; 40sx8; 45sx6

Situps
20 2x15

comments:
slow paced it. I do feel like I’m beginning to feel the training effect.

On another note, I’ve gotten settled, and diet/sleep is more controllable now. It’s a fresh start. A lot to get done in 7 to 9 months.

7:30-8:15

5 min treadmill jog

Warmup

4 series of following in 13.5min

A1: Pushups with blue band 5
A2: Handstand hold 30s
A3: Squats 135x15total

Comments:
Had planned some lunges (30s), sgl squats (30), and sled pull (185) after the above but cut it short due to a sudden falling off of pace and profusely beginning to sweat (not the feel good kind). Previous time/attempt completed the entirety at same loads in 38 min. Will try it again another day.

Felt somewhat defeated. Perhaps I didn’t eat enough in between workouts. Didn’t feel like killing myself to get it all in. Not yet at least.

1 Like
42

Jumping rope or Jog 5min

Light stretch/warmup lifts

(Scattered Supersets) Rotation of L, M, H

Squats
10.26 125x10; 145x8; 165x6 (M)
10.28 130x10; 160x8; 185x6 (H)
10.31 130x10; 140x8; 150x6 (L)
11.03 130x10; 155x8; 175x6 (M)
11.05 135x10; 165x8; 190x6 (H)
11.07 135x10; 145x8; 155x6 (L)

Leg Extension
10.28 9.25x10; 11x8; 13x6 (H)
10.31 9x10; 9.75x8; 10.5x6 (L)
11.03 9x10; 10.5x10; 12x6 (M)
11.05 9.25x10; 11.5x8; 13x6 (H)
11.07 9.25x10; 10.5x8; 12.25x6 (M) change in L, M, H rotation

Leg Curl
10.26 95x10; 135x8; 155x6 (M)
10.28 120x10; 150x8; 170x6 (H)
10.31 125x10; 135x8; 145x6 (L)
11.03 125x10; 145x8; 170x6 (M)
11.05 130x10; 160x8; 185x6 (H)
11.07 135x10; 155x8; 175x6 (M) change in L, M, H rotation

Horizontal Seated Calf Raise
10.28 180x10; 230x8; 270x6
10.31 270x10; 360x8
11.05 270x10l 360x8; 410x6 (H)
11.07 270x10; 320x8; 360x6 (L)

WG Pulldown or Pullup
10.23 135x10; 155x8; 180x6 (M)
10.26 135x10; 165x8; BWx6 pullup (H)
10.28 135+platex10; 150x8; 155+platex6 (? close enough) (L)
10.31 135+platex10; 155+platex8; BWx6 pullup (M)
11.03 135+platex10; 155+platex8; +2.5x6 pullup (H) tough
11.05 135+platex10; 150x8; 165x6 (L) something like that.
11.07 135+platex10; 150+plate x8; BW Pullup x6 (M)

DB Curls
10.23 35sx10; 40sx8; 45sx5+1 (M)
10.26 35sx10; 45sx8; 50sx6 (H)
10.28 35sx10; 40sx8; 45sx6 (L)
10.31 35sx10; 40sx8; 50sx6 (tough) (M)
11.03 35sx10; 45sx8 (tough); 50sx6 (tough) (H)
11.05 35sx10; 40sx8; 45sx6 (L)
11,07 35sx10; 45sx8; 50sx6 tough, some body English and alt last few reps (M)

Ring Dips
10.23 BWx10; +10x8; +15x6 (M)
10.26 BWx10; +10x8; +20x6 (H)
10.28 BWx10 (L)
10.31 BWx10; +10x8; +17.5x6 (M)
11.03 BWx10; +10x8; +22.5x6 (H)
11.05 BWx10 (L)
11.07 BWx10; +10x8; +20x6 (M)

DB Seated Overhead Press
10.23 35sx10; 45sx8; 50sx6 (H)
10.26 35x10; 40sx8; 50sx6 (M)
10.28 35sx10; 40sx8; 45sx6 (L)
10.31 35sx10; 45sx8; 50sx6 (H)
11.03 35sx10; 45sx8; 50sx6 (M)
11.05 35sx10; 40sx8; 45sx6 (L)
11.07 40sx10; 50sx8; 55sx6 (H)

Bar Overhead Press
10.23 85x10; 105x8; 120x6 (H)
10.26 85x10; 100x8; 115x6 (M)
10.28 85x10; 90x8; 100x6 (L)
10.31 85x10; 105x8; 120x6 (H)
11.03 85x10; 100x8; 115x6 (M)
11.05 85x10; 95x8; 100x6 (L)

Bent Bar Row
11.07 125x10; 135x8; 145x6 (L) addition to the mix

Jog/Walk Intervals
10.24 2min/3min x4
11.01 3min/2min x4 I dislike almost as much as my x-father in laws advice (thank god that’s over)

Circuits
11.05 3 series of (7 Pushups with blue band; 40s handstand hold; 20 Squats w/ 135;7 DB Rev Lunge with 30s; 5 Side Sgl Leg Squat with 30; Sled Pull and Push 20-25 feet each w/ 190 on sled)
(8.5min/11.5min/16.25min splits) for a total of 36.25min.

11.07 3 series of (Back Squat position Reverse Lunge 95x10e; Front Squat 145x10; Deadlift (straps) 235x10)
Total of 33m08s

various single set assisted lifts after, sometimes.
will do ab/neck exercises during conditioning workouts.

yeah I should do mobility stuff and/or stretching after… forget. I’ll have to force myself to remember until its a conditioned action

My mind is saturated with replaying gym activities during my infrequent 5-6 hour drives for work. I wonder what that means.

11.3 Came in ~7lbs heavier than last workout, felt a bit sluggish. off schedule a day also. did not feel as strong as I had hoped. Pushed through and will see how this pans out into next workout.
11.5 Shoulders have some inflammation or tendinitis. From bad form or just too much shoulder work perhaps. 2 weeks in at this point. Will make a change and an adjustment with this setup. Adding in Bent Bar Rows (alternate db seated overhead press and bar overhead press instead of doing both), and altering some L, M, H days. This will take some work off the shoulders and keep mind fresh.
11.07 Limp Bizkit, Linkin Park, Puddle of Mud, with a touch of You Sexy MF kind of a day

43

Next 10-12 weeks same as before essentially with the following:

  • Implementing clean progression
  • evolving working set/repss (Heavy Day 3x5, Medium Day 2x5, Light Day 1x5-8) on heaviest weight for that day
  • Running/Sprint work 1 day a week, Sled work 1 day a work, 1 day for a Spartan or endurance type of workout
  • working in Deadlifts and maybe some Bench Press at some point
  • Very little slow eccentric work. Maybe a slow eccentric last rep of the last Heavy day set.

11.25.17

7:20-10a

5min jumping rope
25min shoulder work and band work and drills

Front Squat (only 5 reps sets and no additional sets on Heavy day)
115x5; 145x5; 165x5 (H)

Ring Dips
BWx10; +10x8; +30 3x5 (H)

Pulldown/Pullup
135+plate x10; 165+plate x8; BW+10 3x5 (H)

Leg Curl
135x8; 160x8; 185 2x5 (M)

Split Lunge Squat
80x8; 100x8; 115 2x5 (M)

Calf Raise
320x10; 340x8; 360x6 (L)

Bar Overhead Press
85x8; 100x8; 115 2x5 (M)

Bent Bar Row
125x8; 135x8; 145x5 (L)

Squat
140x8; 150x8; 165x5 (L)

Blue Band Hip Extensions on knees 2x12
Bicycle Crunches 1x25
Side Crunches 1x25e
Side Bends 1x25 30s to 70s 5 reps each
Good Mornings 60x12; 65x12

44

Week 3

Tues 12/12/17
3 hours gym time and didn’t get in all I wanted…slow paced, equip issues self imposed and some talking. 3 is my cap. workout should take closer to 2, but I came in tired and sore from work day before so I took my time in between sets. Not sure why some people are quick to judge, these type of workouts are good for a lot of things and the numbers are working so… Though not the “best” they work “alright”. It’s building into something I’m hoping.

Weight is in the mid 190s so have not increased load on things such as pullups and dips. still making progress and changing or adjusting movements slowly. I’m in no rush and have time.

Warmup (Jump Rope, bands, stretching, drills) 30m

Power Clean from mid-thigh
95x5; 120x5; 135x5 (H)
–little if any dip needed to get under bar.

Front Squat
120x5; 150x5; 170x5 (H)

Back Squat
170x8; 155x8; 145x8 (L)

Leg Curl
140x8; 165x8; 185x5; 190x5 (M)

Sgl Leg Squat (Lunge pos.)
85x8; 100x8; 115 2x5 (M)

WG Pulldown/Pullup
135+platex8; 180x5; BW+10 3x5 (H)

Ring Dips
BWx8; +10x5; +32.5 3x5 (H)

Overhead Bar Press
90x8; 105x5; 115x5; 120x5 (M)

Bar Row
130x8; 140x8; 150x8 (L)

Only had time for good morning asst movement 70x12; 100x12 (?)

12/13/17

Evening:
flying 40s.
cut short due to left knee issue. 1st week went smooth, 2nd week cut short due to left knee strain. this week able to run faster than last before cutting short the workout, so its getting better but not there yet. not important at this point anyway.

12/14

Evening

5min jump rope
bands, stretching, drills 25min

Power Clean from mid-thigh
95x5; 115x5; 130x5 (M)

Front Squat
120x5; 140x5; 160x5 (M)

Leg Curl
140x8; 180x5; 200 2x5 (H)
–no 3rd set since I hurt left hamstring on lunge squat

Sgl Leg Squat (Lunge pos.)
85x8; 110x5; 120 1x5; 120 1x5right; 1x2 left (H)
–strained/pulled hamstring on left side 2nd set 3rd rep

WG Pulldown/Pullup
135+platex8; 165x8; BW 2x5 (M)
–rather easy, explosive

DB Overhead Press
40sx8; 50sx5; 55s 3x5 (H)
–rather easy.

Comments:
Power cleans felt rough, not sharp as opposed to last workout.
Otherwise I felt strong this evening. Good mental approach, not wasting time, lifts almost easy. Then I hurt my left hamstring. Probably dehydrated. or not enough water intake. As a result, workout cut short. I’ll try to do what I can in the gym and let this heal and then ease back into program.

45

1.9.18

Getting back into what I was doing before straining my left knee/hamstring. About 7 weeks of workouts left planned. Medium, Light, Medium, Heavy, Light, Superlight, Heavy… manipulating volume and addition of some back off sets to exhaustion.
Also doing a few days of 20 and 40 yard moderate effort sprints. Or a sled day if bad weather.

Glad 17 is over and done with. Definitely one of my worst years in many regards. Outlook for 18 however appears very promising. I’m entering into 18 with a free and clear mind. I will do my best to keep it that way.

Evening:
(1h45m, lot of talking, plus a very light workout)

Warm-up, band movements, light stretch

Split Squat
85x8; 95x8; 105x8 (L)

SL Deadlift
145x8; 155x8; 165x8 (L)

DB Rows
50x8; 55x8

45 Incline DB Bench
50sx8; 55sx8

Pulldown
150x8; 150+platex8; 165+platex8 (L)

Rolled out hamstrings and calves at end

46

3.13.18

Finished up with the plan/type of training I was on. A plan or training protocol I had never completed in the past, always becoming distracted by being coached away from it or lured with something else I thought would work better. In the end I got some PRs in pullups (which I have never truly focused on adding additional weight before till now); started working with rings; introduced bench press, slowly, without shoulder pain; and worked in some front squats and cleans which appears to be helping with some weaknesses I apparently had. I also started using bands more at beginning of workouts for warmup, correcting imbalances, and a bit of potentiation/overspeed training (which is great underutilized tool). I never honed in on my diet except to eat generally healthier, so I’ll attempt to do better there going forward. And my scheduling and workouts were not perfect. Had to work around mid back problem with overhead bar press, straining hamstrings on single leg squats (which also forced me to back off the sprint work I was trying to do), and elbow problem with curls. Going forward the plan will be more complex but the workouts more simplified.

Training log for my pulldown/pullup as an example:
WG Pulldown or Pullup
10.23 135x10; 150+platex8; 180x6 (M)
10.26 135x10; 165x8; BWx6 pullup (H)
10.28 135+platex10; 150x8; 150+platex6 (? close enough) (L)
10.31 135+platex10; 150+platex8; BWx6 pullup (M)
11.03 135+platex10; 150+platex8; +2.5x6 pullup (H) tough
11.05 135+platex10; 150x8; 165x6 (L) something like that.
11.07 135+platex10; 150+plate x8; BW Pullup x6 (M)
11.09 135+platex10; 165+platex8; +5 Pullup x6 (H)
11.11 135+platex10; 150x8; 165x6 (L)
11.14 135+platex10; 165x8; BWpux6 (M)
11.16 135+platex10; 165+platex8; +10 Pullup x6 (H)
11.18 off
11.21 135+platex8; 165x8; Bwpu 2x5 (M)
11.25 135+platex8; 165+platex8; +10 Pullup 3x5 (H)
11.27 135+platex8; 165x8; BW Pullup 2x5 (M)
11.30 135+platex10; 150+plate x8; 165x8 (L)
12.02 135+platex8; 180x5; BW+10 3x5 (H)
12.05 135+platex8; 165x8; BW Pullup 2x5 (M)
12.09 135+platex8; 150+platex8; 165x8 (L)
12.12 135+platex8; 180x5; BW+10 3x5 (H)
12.14 135+platex8; 165x8; BW Pullup 2x5 (M)
12.18 135+platex8; 180x5; BW+10 3x5 (H)
12.20 150x8; 165+platex8; BW Pullup 2x5 (M)
12.25 150x8; 180x5; BW +12.5 4x5; BW to 8, exhaustion (H)
12.29 150x8; 165+platex8; BW Pullup 2x5 (M)
01.09 150x8; 150+platex8; 165+platex8 (L)
01.12 150x8; 180+platex5; BW +15 3x5; BWx9 back off set (H)
01.17 150x8; 165+platex8; +2.5x5 +5x5 (M)
01.19 150x8; 150+platex8; 165+platex8 (L)
01.22 150x8; 180+platex8; +15x5 (H) ***PR perhaps
01.25 150x8; 150+platex8; 165+platex8 (L)
01.29 150x8; 180+platex5; +17.5x3; +30x2; +5x8 backoff set (H) ***positive this is a PR
01.31 150x8; 165+platex8; +7.5x5 (M)
02.03 150x8; 165x8; 180x8 (L)
02.06 150x8; BWx5; +20 4x5; +10 x7 backoff (H)
02.10 150x8; 180x8; BW+10 2x5 (M)
02.12 150x8; 165x8; 180x8 (L)
02.16 150x8; Bwpullup x5; +25x5 (H)
02.19 150x8; 180x8; BW +12.5x5 (M)
02.21 150x8; 165x8; 180x8 (L)
02.25 150+platex8; BWx3; +25x3; +40x2 (H) ***PR
03.05 150+platex8; BW+2.5x5; +27.5x5; +15x7 backoff set (H)
03.08 150x8; 180x8; BW +17.5x5 (M)
03.12 150_platex8; 165+platex8; 180x8 (L)

Lift bests so far using this protocol:
Clean: 165x2
Front Squat: 185x5
Back Squat: 235x2
Sgl Leg Squat (flat surface): 150x2
SL Deadlift: 245x2
Ring Dips: +57.5 x2 (PR but these are new too)
Bench Press: 145x11 on a backoff set for ring dips
DB Overhead Press: 70sx2 (PR)
Bent Bar Row: 210x2
Pullups: +40x2 (PR)

Still a ways to go but I’m back on track and the year is off to a decent start.

47

3.31.18

In the midst of week 3. My weight has hit as high as 198 in the 1st couple of weeks. Back around 195-196 now. So much for nailing down my diet. More like breaking every rule. On another note, my goal at this point is to continue to increase progression in conditioning workouts and just get through the 1st 6 weeks. Its becoming more of a prep it seems.

I’m struggling with keeping Olympic lift progression going since it’s not at all a focus at this point. Was attempting to wave load it in, but that’s not going to work. Going to try Snatch Balance and Cleans at least once a week and stick with reps of 3-5 and just chip my way up similar to what I was doing previous.

Doing some tests/agility drills at track has brought out some old injury/weakness in my right ankle. I’ll push it when I can and hopefully lay off when I should. My left shoulder had gotten better but apparently is flaring up at the start of this. It’s easy to train through and I’ll try not to exacerbate the issue, and do some things to strengthen/recover it.

48

4.9.18

End of week 4.

Strength levels seemed to pop a bit this week, or at least revealed somewhat. Weight ranging 193-196. I am not getting much sleep though. Maybe I’m just getting old.

Planning to taper volume in the 5th week (which starts on Thursday), and do some tests at the track for reference later.

4.13.18
Weight: 194.7

Began week 5. Last of a sequence of 30 reps for time in squat, overpress, and pulldown/pullup. I do feel good about being able to make some decent progress finely. Hope I can continue it.

Squat (emom)
3.15 175x30 (12, 5, 5, 5, 3) in 4m15s —1235.3 lb/m
3.28 215x30 (8, 4, 4, 4, 4, 4, 2) in 6m18s — 1023.8 lb/m
4.12 185x30 (15, 6, 6, 3) in 3m10s — 1752.6 lb/m

Overhead Bar Press (emom)
3.15 95x30 (12, 5, 5, 4, 4) in 4m16s — 668.0 lb/m
3.29 120x30 (6, 3, 3, 3, 4, 4, 3, 2, 2) 9m57s — 361 lb/m
4.13 100x30 (12, 6, 6, 4, 2) in 3m58s — 756.3 lb/m (last reps before the min.)

Pulldown/Pullup (emom)
3.15 165+plx30 (12, 5, 4, 4, 3, 2) in 5m12s — 980.8 lb/m
3.29 210 (bw+15) (4, 4, 4, 3, 3, 3, 3, 3, 2, 1) 10m2s — 627.9 lb/m
4.13 165+platex30 (10, 8, 6, 4, 2) in 3m58s — 1285.7 lb/m (last reps before the min.)

4.24 End of 1st 6-7 week phase

Conditioning work was not as much volume as I would have liked.
10-1.58 on 1 all out effort with a training baseline of 1.68. 1st time in 10 years, though it may have been for naught. Medial pain in knee now for a few weeks and exacerbated during sprint work. Knee discomfort started after a time the stationary bike locked up on me and then one day it “popped” doing a TKE of all things. No other successful baselines or speed work after that.

Transitioning into a 4-5 week strength focused phase although it’s still sort of a mesh. Appears I’m ready, however I have some strains to tend to so a bit of rest first. UB/LB split planned with the main chunk similar to my workouts 10 years ago for a period. I had planned pure speed (runs of 7s or less such as 10s & 20s, 30s & 60s with mostly full recovery between) for the track work and some agility/jump progression in concert with it; however, due to the knee I’ll instead be mostly doing some loaded (weight vest) off road work…trails and hills.

Weight was 194.4 to 199 this last week. Will make a strategic effort to cut 10 off of that.

strength block ended 2-3 weeks ago (lasted about 1 month to end of May roughly)… 6x2 at 70-85% followed by 6x2 at 80-95% roughly and finished with some assistance work.
result: limit strength on balance was the same (no response really), down in some areas, a bit up in others. Explosive strength seemed to go up quite a bit but no real measure other than feel, Speed of movement at the 80-85 range was better. Muscle endurance or stamina fell off a cliff.

Had planned to do sprint work during that but since knee issues were still present in the left knee none of that was done. More rest in between workouts, less frequency of workouts, and no conditioning at all other than walking…so, a wash really. not what I hoped for but you live n learn. had different results in the past, but was doing more volume then and it was supplementary to other stuff anyway.
Weight dropped to as low as 189 and ended up around 192. Still tweaking the diet.

So last couple of weeks trying to break back in and build up work capacity a bit. knee doing better surprisingly, rowing seems ok and have begun a bit of jogging, but no shock plyos anytime soon if ever or any sort of brutal stair/mountain workouts which is what I was hoping to have some fun with during this next phase.

So as of now 6.26. I’m still breaking back in and formulating some sort of plan and specific goals. almost there.

“The cardiovascular adaptations supporting this include an increase in total body water, plasma volume expansion, better sustainment and/or elevation of stroke volume, reduction in heart rate, improvement in ventricular filling and myocardial efficiency, and enhanced skin blood flow and sweating responses. The magnitude of these adaptations is dependent on several factors such as exercise intensity, duration, frequency and number of exposures to the heat, as well as to the environmental conditions (e.g. dry vs. humid heat) and protocol in which acclimation occurs”

heat%20acclimation
.
It’s time…

from the only movie I ever watched 3 times in a row, it resonated so much with me then. I still love the music. There are several remixes that are easy to train from and draw an emotional charge…since many great athletic performances draw from such.
Another favorite…

And this one which I don’t relate to, but its severely stuck in my head of late. Gotye - Somebody That I Used To Know (feat. Kimbra) [Official Music Video] - YouTube

End Log