The Training Log of a Chronic Over Eater

Training Training Logs
161

Morning bw 207.7

Morning hr, same situation as past two days. I’m not going to be happy if this is his new wake up time.

Most of limber 11 at home

Today’s training, duration 70m

General warming, cycle 2 numbers, minus leg curls (I think I skipped them all week)

Conditioning, alternate between two exercises for 3 rounds

Row 300m
40# tgu each side

Completed in 6:53m at 156bpm

Work, sldl

45 x 10, 100 x 5, 125 x 5, 150 x 5, 185 x 5, 210 x 3, 235 x 8, 245 x 1, 255 x 1, 265 x 1, 210 x 8, 185 x 8

Not a bad day for sldl. 8th rep of 235 was questionably performed, although rom was complete. Much better numbers this month versus last month. Overall I think my form was tighter this month versus last month. So I’m pretty happy with it. Currently, I stop a set once my shoulders start to protract and/or lats won’t hold the bar tight to body. My hips would be happy to continue usually.

Extra work, cycle two numbers, plus rear delt pump set

Waiter carry, lighter day, 65# x 40s each side

No additional conditioning once I saw 70m had elapsed.

Only one more day of week 3 cycle 2. Then it’s into the deload weights with extra conditioning work. Since I’m still dieting, training maxes will increase 5# each for upper and lowers. I don’t mind doing that since my squats progress slowly.

Next week begins with pendlay row. Not bad timing since my shoulder is un knotting from the last pendlay row day.

162

Saturday morning bw 207.1
Sunday morning bw 207.9
morning bw 207.3

Morning hr 57bpm
Standing hr 67 bpm (I think 10bpm is the largest difference since I began tracking these numbers)

Limber 11 at home

Today’s training 71m

General warming, cycle 2 numbers, minus leg curls

Light work, cycle 2 numbers

Work, pendlay rows

160 x 5, 180 x 3, 205 x 7, 180 x 10, 160 x 10, then 205 x 18 in 8m

Rows felt pretty good. I didn’t want to take heavier singles, I didn’t think they’d go very far. But the reps were there so I took a lot of those. Last month’s top set was 200 x 5, today was 205 x 7.

Extra work, cycle 2 numbers, plus rear delt pump sets and biceps pump sets.

Waiter carries, 65# x 40s each

71m was long enough.

163

Morning bw 207.2

Waking hr 66 bpm
Standing 74

Limber 11, the best way to start the day, not sarcastic

Today’s training, approximately 75m

General warming

This is a deload week. So I treated today as a mess around day since I didn’t want to do conditioning work.

Density work. Alternate the two exercises. Get 20 singles each.

Jvfs with breathing in hole 155#
Reverse grip incline bp 155#

Reps 18 - 20 was 135# for squats. The presses felt good. Nice change up from flat bench. Got a good groove, they were strong and fast reps. Squats were a little weird today. Kept chest high which was good. Not getting weight into heels, probably because of sneakers. I tried to keep moving without rest the whole time.

Second pairing.

Power cleans 135#
Tgus 40# (one side after each clean)

10 reps of cleans. Then 3 reps of sghp from floor.
6 tgus per side. They’re feeling pretty smooth although my left side seems less coordinated.

Done.

My mid back was feeling it when I got home. Good workout.

164

Morning bw 207.7

Limber 11

Today’s training, 70m

General warming, cycle 2 numbers

Still messing around, set up a bfb circuit, might not be perfect exercise selection but they are related to what I’ve been doing.

Jvfs (no pause)
Hang power snatch
Reverse grip incline press
Snatch grip sldl
Snatch grip row

Did weights by feel. This was fun. Kept me very engaged through the duration of the circuits.

Then 43 burpee box jumps. Not timed but it got my hr way up.

3 x 10, 7, 5

That was plenty. I need to remind myself to take it a bit easier on the weights.

165

2 week measurements update, posted only to keep me in line

From 5/16

Bw that day 207.7

Waist at navel 37.5
Waist at widest 38.75

Chest 48
Neck 15.75
Arm 16.25
Forearm 13 5/8
Leg 26.5
Calf 15 1/8

Waist line has come down a bit, as well as some others.

166

Morning bw 207.8

Limber 11

Today’s training, 63m

General warming, cycle 2 numbers

Then some easy isolation stuff:

Back extension 20# x 20
Rear delt machine: various weights and reps performed without a break
Machine laterals 60# x 10
Biceps curls: 20s and 25s for reps and pump

Then set up a circuit to get reps and heart rate up:

Snatch grip sldl: various weights and reps for 70 reps
Push ups: sets of ten to twenty for 94 reps
Snatch grip rows: various weights and reps for 116 reps
40# tgu: 3 per side

Played with power cleans.

It was a good idea to go easy and get reps. The conditioning is good for me. And I need a break.

Spider Man crawls at home. Just read that article.

167

[quote]pabergin wrote:
Spider Man crawls at home. Just read that article.
[/quote]
How did you go with the crawls?
Im going to try them tomorrow.

tweet

168

Morning bw 207.8 (I don’t remember seeing so much stability in my weight from day to day)

Limber 11 + short Spider Man crawl

Today’s training 64m

General warming, cycle 2 numbers

Spider Man crawls interspersed here and there

Set up a metabolic circuit:

Jvfs (no pause) 135# x 4 x 5 + 155 x 5
Reverse grip bb row 135# x 8, then 4 x 10
Push ups x 10, 20, 10, 20, 10
Snatch grip sldl 135# x 10, 15, 155# x 3 x 10
Chins 5 x 5
Ab wheel roll outs 5 x 10
Tgu 40# x 3 each side

Waiter carry 65# x 40s each side

That circuit got my hr up and I was dripping sweat so it worked.

Next week begins cycle 3. Looking forward to it.

169

[quote]theBird wrote:

[quote]pabergin wrote:
Spider Man crawls at home. Just read that article.
[/quote]
How did you go with the crawls?
Im going to try them tomorrow.

tweet[/quote]

Hey theBird

Thanks for stopping in.

I like them so far. I live in a small condo so space is limited at home, I haven’t tried a long distance crawl. I go to a commercial gym that isn’t set up with a long space to crawl so distances were short there too. But I like the short distance ones so far. When the weather clears up I’ll try them outside for distance.

I found the article to be accurate in that my upper back got a pump, my hips worked through some good range of motion, and they’re tiring as conditioning work.

Give them a try. I’d like to know what you think about them.

170

[quote]pabergin wrote:
I found the article to be accurate in that my upper back got a pump, my hips worked through some good range of motion, and they’re tiring as conditioning work.

Give them a try. I’d like to know what you think about them. [/quote]
I tried them this morning.
I dont think my form was any good with too much “hip rotation” maybe? I think its one of those moves where you need to video tape yourself to try and get an idea of form and technique.
I did feel they opened up my hips though, and I will probably try them out again.

tweet

171

Saturday morning bw 206.7
Sunday morning bw 207.7
Morning bw 207.8

Limber 11

Today’s training, duration 70m

General warming will look like this in cycle 3:

Reverse lunge x 10
Goblets 45 x 5, 65 x 5, 85 x 5, 100 x 5
Hindu push ups x 5
Tgu 45# db x 2 each side
L sit heels down x 60s
Rear delt raise x 10# x 2 x 12

Work, jvfs and sldl, jvfs working sets basically alternated with sldl warm up sets

Box jumps 3 x 5
Jvfs 110 x 5, 125 x 5, 140 x 6, 125 x 5, 110 x 6
Sldl 45 x 10, 100 x 5, 130 x 5, 155 x 5, 165 x 5, 190 x 5, 215 x 12, 190 x 10, 165 x 11

Hips felt strong. Squats suffered a bit with this pairing, but they might adjust in time. My upper back would round a bit letting the weight slide forward.

Extra work will look like this:

Back extension 25 x 10
Machine laterals 65 x 10
Biceps pump sets (skipped today)

BBB, upper body

Used dbs since bench wasn’t available. Worked continuously, rest was getting dbs and setting up to use them.

Baby weights, alternated between bench and rows

25s x 10
45s x 10
55s x 10
45s x 10
35s x 10

Ok workout. Sldl felt good. Squats felt Ok, weight was a little forward, shoulders were rolling some, I need to keep everything up.

I’m going to try two main exercises per session, three strength sessions a week. I’ll do conditioning work on the other days. This will speed up the cycles a bit, which shouldn’t be a problem at my current level of weakness.

172

Morning bw 207.3

Limber 11

Today’s training, 70m

Warm up with treadmill, started very slowly, gradually increased speed and incline

1 mile, 22m

Played with power snatches and tgus, got a sweat going

Power snatch 45 x 10, 55 x 10, 65 x 2 x 5, 75 x 2 x 4, 85 x 2 x 4, 95 x 3, 105 x 1, 115 x 1, 125 x 1
Tgu 45# x 10 each side

173

Morning bw 207 even

I’ve been lazy about taking heart rate, I’d like to get back into it

Limber 11

Today’s training, duration 71m

General warming, cycle 3 numbers

Work, alternate between pendlay row and reverse grip bench press

Row: 45 x 10, 90 x 10, 110 x 10, 130 x 10, 145 x 5, 165 x 5, 185 x 13, 165 x 16, 145 x 16
Bench: 45 x 5, 90 x 5, 110 x 5, 130 x 5, 145 x 5, 165 x 5, 185 x 8, 165 x 9, 145 x 10, 225 x 1

Extra work, cycle 3 numbers

Sldl bbb

45 x 10, 95 x 10, 115 x 10, 135 x 10, 155 x 10, 135 x 10

Performed explosively with shrug

So rgbp may have been affected by the rows a little bit, but they still went fairly well.
As a general statement, I wasn’t able to add much to the top sets this week, but I was able to make progress on the down sets versus this week last cycle. We’ll see if that pattern continues to play out or if it’s just getting used to two main exercises per day.

No gym tomorrow on account of work. Likely back on Friday.

174

Bw 208.2 (I ate a frozen dinner last night and got pretty bloated, didn’t notice this so much the last time I had it)

Forgot hr again

Limber 11

Today’s training 73m

General warming, cycle 3 numbers

Work, jvfs (with breathing technique) and sldl (upper back as tight as possible)

Box jumps: 3 x 5
Squats: 115 x 3, 130 x 3, 150 x 6, 130 x 6, 115 x 6
Sldl: 45 x 10, 100 x 5, 130 x 5, 155 x 5, 180 x 5, 205 x 3, 230 x 12, 240, 250, 260, 270, 280, 290 all for singles, 205 x 12, 180 x 14

Squats felt good today. Stance with heels just outside hips seems to work well right now. Got weight into heels and kept torso more vertical. Rack position way better than Monday, bar comfortable on upper chest resting against throat. Sldl felt good. Hips popped on most reps. Back is holding up better every week. 290 is a pr for sldl with upper back remaining extended. Rom was about an inch or two attenuated versus lighter working sets. Prs for both exercises on top weights and down sets. Really good performance today. I like taking two main exercises per day.

Row and bench bbb, dbs

35s x 10, 45s x 10, 35s x 10

Switched to moderate incline bench. Rows face down on bench and incline press.

45s x 2 x 10

No extra work

Good day.

175

Morning bw 208.1

Yesterday: pull ups 6 x 5, 2 x 5 later in day

Limber 11

Today’s training 67m

General warming, cycle 3

Work: pendlay row and reverse grip bench press

Clap push ups 3 x 5
Row: 45 x 10, 90 x 10, 110 x 10, 130 x 10, 155 x 3, 175 x 3, 200 x 12, 175 x 16, 155 x 17
Bench: 45 x 5, 90 x 5, 110 x 5, 130 x 5, 155 x 3, 175 x 3, 200 x 7, 175 x 10, 155 x 12

Another good day. Rep prs on top sets. Significant increases in reps on down sets. Row is feeling more explosive especially through the top rom. Row also feels more secure, not drifting forward but rooted toward heels. Lats participating today to keep weight back, doesn’t always happen. Bench was more explosive as well.

Sldl bbb: 45 x 5, 95 x 5, 115 x 5, 135 x 2 x 10, 155 x 10

Extra work

Suitcase hold, 100# 60s each side

First day trying plazma. So far so good. I’m going to test how it affects my progress over the next couple of cycles.

176

Morning bw 208.2

Limber 11

Today’s training, conditioning, about 60m

General warming, minus goblets

Circuit

25# plate swings
45# tgu
Push ups

Totals: 150, 4 each, 45
Completed in 18:15m

The plate swings really got my rear delts

8m of power clean singles at 135#
30 reps

9m on elliptical, about a mile

Got a dripping sweat going. Pretty good day.

Probably off tomorrow, took an extra job. Thursday and Friday will finish 531 week.

177

Wednesday morning bw 207.8

Morning bw 207.6

Limber 11

Today’s training 70m

General warming, cycle 3 numbers

Light work

Box jumps 3 x 5
Hang power snatch 45 x 5, 65 x 5, 85 x 5, 95 x 3

Work, jvfs (with breathing technique) and sldl (maintaining extended upper back)

Jvfs: 125 x 5, 140 x 3, 155 x 6, 140 x 6, 125 x 5 (got really sweaty, bar rolled over collar bone onto neck on left side, abandoned set)
Sldl: 45 x 10, 100 x 5, 130 x 5, 155 x 5, 190 x 5, 215 x 3, 240 x 12, 215 x 12, 190 x 14

Good day again. Numbers continue to improve from week to week. Our one squat rack was in use so I had to clean weights to squat. This was Ok except for the fact that I have some difficulty getting the bar into the most comfortable position to squat.

Row and rgbp bbb

45 x 10, 95 x 10, 115 x 10, 135 x 10, 115 x 2 x 10

Time was up

178

Morning bw 208 (not sure where this is coming from, I haven’t been eating a whole lot lately)

Limber 11

Today’s training 71m

General warming

Work: pendlay row and rgbp

Clap push ups 3 x 5
Row: 45 x 10, 90 x 10, 110 x 10, 130 x 10, 165 x 5, 185 x 3, 210 x 12, 185 x 12, 165 x 14
Press: 45 x 5, 90 x 5, 110 x 5, 130 x 5, 165 x 5, 185 x 3, 210 x 4, 185 x 5, 165 x 8

Row 8m of singles at 210#: got 27 reps, first 18 within 4m, last 531 week I did 18 total reps with 205 in 8m

Sldl bbb 135 x 5 x 10

Hammer curls for pump
Farmers hold 100# dbs for 60s

Done.

Good cycle. Especially for sldl and pendlay rows. Squat perked up a little too.
Bench was mixed today. But better than 531 week last cycle.
No deload. Cycle 4 starts Monday and will conclude June 20. Going on vacation June 21. That’ll be the deload.

179

morning bw 210.3 (went on an overnight trip, ate less healthy options in moderate quantities and got bloated fast)

Cycle 4 begins today

Limber 11

Today’s training, 75m

General warming, cycle 4 will be identical to cycle 3 with the exception of one set, goblets 65 x 5 goes to 70 x 5)

Work: jvfs with long pause for breathing and sldl with back remaining extended

Box jumps 3 x 5
Power cleans 95 x 5, 115 x 5, 135 x 5, 145 x 5
Squats: 110 x 5, 125 x 5, 145 x 7, 125 x 7, 110 x 8
Sldl: 45 x 10, 105 x 5, 135 x 5, 160 x 5, 175 x 5, 200 x 5, 225 x 14, 200 x 14, 175 x 17

These are not performed as a circuit. Sets are kind of done in whatever order is convenient, mostly determined by the weight on the bar.
Good day again. Numbers keep moving. I thought about going for singles but chose against it because I didn’t take a deload week heading into this cycle and I want to keep performance up through June 20. Everything felt good. Always had reps in the tank.

Row and rgbp bbb

95 x 2 x 10, 115 x 2 x 10, row 135 x 10, bench 95 x 10

Time was up. I think I’ll do the extra stuff on conditioning days.

No gym tomorrow, took an extra job. Should be back Wednesday.

180

Yesterday’s bw 209

Morning bw 206.8 (took a few days but back now)

Limber 11

Today’s training 62m

Wasn’t all there today. But things went pretty well on the main lifts.

General warming

Work: pendlay row and rgbp

Clap push ups 2 x 5
Rows 45 x 10, 90 x 10, 115 x 10, 135 x 10, 145 x 5, 170 x 5, 190 x 14, 170 x 17, 145 x 18
Bench 45 x 5, 90 x 5, 115 x 5, 135 x 5, 145 x 5, 170 x 5, 190 x 8, 170 x 11, 145 x 14

Presses had very brief pauses.

Sldl bbb

135 x 5 x 10

Hammer curls for pump

Had it.