Theuofh's Training Log v2

Training Training Logs
181

2/7/11 Monday 6:00PM ME Squat @ WSU

…Solo

Warm Up:
None

Power Clean from High Pins:
Barx5 + Some Front Squats
95x3 + Some Front Squats
135x3
165x3
185x3
205x3
…Pretty high on thigh and need to really snap. Should’ve warmed up because I felt like my calf was going to shred into little pieces. Aggravated my right knee and it was so high up on my thighs I wanted to start the pull from my toes.

Squat:
135x5
185x5
225x5
275x5
…belt…
315x3
345x2
365x2
385x1 …easy
345x5x3

Leg Press:
3x10
4x10
5x10
5.25x10x2
…quicker pace

Spread Eagle SitUps:
Some
Redx8/
Blue(7kg)x4/x3 …killer
10lbx7/

Stretch:
Samson/Groiner x 2
Pigeon
Pinned Adductor Thing
Cobra

Notes:
Back felt fatigued from the start and hamstrings are still sore from last Friday. Usually these two go together. Backed off on top set and did some fairly heavy downsets.

Everything was without the mirror and felt ok, but much better than what it has felt like in the past. Still not getting a big bounce but everything moved with some decent speed.

Leg presses were difficult and I have some blown blood vessels in my face. If I put my hands on the bottom of the handles and look down, I can get the sled nearly to the stops without compromising my back position and I feel a huge amount of leg drive being built, so I’m going to keep pushing this up.

182

2/7/11 Tuesday 12:30 PM Recovery @ WSU

…Solo

Warm Up:
Foam Roll w/ Rumble Roller

C2 + Mob/Stretch:
5 x 200m with stretches/mobs

Seated Calves:
Some
2.25x10x5 w/ hold @ top

Notes:
Back was still tight and fatigued. Oddly, after tractioning and loosening up my lats it felt better.

Adductor/Groin issue is resolving itself slowly now that I’m relearning to keep my chest up when I squat. Stretching/foam rolling is helping.

183

2/7/11 Wednesday 6:30PM ME Bench @ Lab

…Marcus

Warm Up:
Light to None

Reverse Band Bench w/ Purples:
135x8x2
185x8
225x5
255x5
275x3
295x2
315x2
335x1
355x1
365xmiss
…Flat footed. Was overtucking and touching too low. Too slow on eccentric as well.

Bench:
225x5
255x5
275x3x3
…Last two sets on toes.

Notes:
Quick and dirty. Bands took off somewhere between 45 and 65 lbs at the bottom.

Switched to flat footed to experiment. I tend to touch too low as I have a higher arch when I’m up on my toes and instinctively go for my solarplexus which is too low if I’m not arched hard and it slacks my pecs.

Feel like I’ve been training hard which is good and I’ll keep it up through next week then get a good deload in after that.

184

2/10/11 Thursday 8:30PM Recovery/Upper Accessory @ WSU

Warm Up:
C2
Hamstring Mobs
Walking Spiderman

Towel Chins:
BWx1,2,3,4,5
BWx6x4

Curls:
3x10

Face Pulls + Delt Machine:
2x15+10

Notes:
Quick session. Mentally beat and a I have a lot of work to get done this weekend going into the first half of next week. I should just find a bridge and jump off.

185

2/11/11 Friday 5:30PM DE Squat @ WSU

Warm Up:
Some Mobs

Squat:
135x5x2
185x5x2
225x5
255x3
295x3
315x3
335x2
…belt…
347x2x10

Deadlift:
Some easy ones
…experimented with an 1" closer grip on both sides

Notes:
Definitely not speed work, in fact it was hard. Noticed myself getting pulled up on toes on 335 and added heavy collars and stayed there.

Very slow through the middle and that is trying to get my hips to kick up and bend me over. Brought my feet in a little and Marcus said he saw the bar higher on my back. So, all I can say is that I don’t think my set up is consistent which I’m working on.

Last sets were difficult, but I managed to stay tight, tighter than I’ve ever felt squatting and feeling the push from my heels all the way through to my chest. Not getting a real good bounce, but at least I was staying tight enough to push through.

Rough day and I got a ton more work to get done. Told girlfriend we are on a break after she introduced another bit of drama that has been her characteristic the past weeks. She didn’t think I’d pack up all my shit, but I did, and I was thinking about it all day while still trying to be productive. So stress levels are at pretty close regular life maximum, but no major problems so I can’t complain, but it is far from optimal training conditions.

186

2/13/11 Sunday 12:00PM DE Bench @ Lab

…w/ Jesse, Jordan, Marcus, and I will call him Nematode because I forgot his name and it sounds something like that

Warm Up:
Some Mobs
Lat and Shoulder Band Stuff
Chins
YTWL

Bench w/ Double MMs:
Barx8x2
95x5
…speed work
135x3x3
155x3x3
165x3x3
175x3x3
…up to heavy double
185x2
205x2
225x2
… did these flat footed as well. I was able to stay much tighter. I don’t like reverse band bench as it makes you lower the weight slow and while that might be good if you bench in a shirt and it takes you 3 seconds to touch, and I get a lot out of the fast eccentric concentric .

Pull Ups (On Square):
BWx5
1 chain x5
bigger chain x5x3

Cable Curls + Chinese DB Rows:
4 sets

Notes:
Went wider on bench grip. Alternated between ring finger on rings, pinky on rings, and thumb from smooth.

For heavy double went pinky on rings. Everything felt good, smooth, and relatively easy. Shoulder was A-OK.

Marcus and I moved two couches yesterday, and a set of dumbbells from 45-120 in 5lb increments plus at least 20 plates from 15-25kg to the lab from the condo. Combined with whatever squatting did to me from Friday and I am still feeling pretty underrecovered in legs and lower back.

187

2/13/11 Monday 6:30PM ME Squat @ WSU

Warm Up:
None

Squat:
135x8x2
185x5
225x5
275x5
315x3
345x3
365x3
375x3
315x10

Notes:
Got in squatted then GTFO. Was going to do some 5s on deadlift but it is Valentines day and I had plans.

Busy day, but head is above water and I’m a bit drunk on champagne and wine so life is good.

188

2/16/11 Wednesday 6:30PM ME Bench @ WSU

Warm Up:
C2
Some Mobs
Y,T,W,L

Bench:
BarxSome
135x8x2
185x5
225x5
255x5
275x3
285x3
295x2
245x4x5 …switching grips
…Out of cage on movable bench. Felt squirrely and not tight, but my setup was ok.

Pull Ups (Square Rack Support):
BWx5
15x5
25x5
30x5
35x4,4
…last reps were close but I couldn’t get chin over the bar

EZ Preacher Curls + Squat Form Work:
bar+25/x10x4 + Some

Notes:
Poor sleep but this paper is finished, after finding out an assumption didn’t hold which screwed things up royally forcing a jury rigging and taylor expansion of a taylor expansion, which fit surprisingly well and tracked the actual value. My advisor figured it out.

Either way I’m beat, need some down time, and need to start meditating again as it helps me immensely.

189

2/18/11 Friday 2:30PM DE Squat/DL @ Lab

w/ Marcus, Jeremiah, and Jake

Warm Up:
Random

Squats (Choked Average Bands):
Barx8x2
135x5x2
185x5
205x3
225x2x10
…fast 2 man rotation

DL:
Some
140kgx3x2
160kgx3x6
…fast 2 man rotation

GHRs:
BWx8x3

Notes:
Squats were much better today. Needed to point my feet out a bit more, which allowed me to widen my stance a tad. Felt like I was getting a good bounce.

Going to deload next week and we have a gym meet next Saturday. Not expecting a whole lot, but I would like to total 1200 at least. If I total 1300, which is possible, I will be ecstatic.

Otherwise, I need to plan out a real meet cycle, figure out what assistance work I need to be doing, and then get ready for a real meet.

190

2/19/11 Saturday 2:00 PM Abs/Conditioning @ My Place

w/ Marcus, Jake, Jesse, and Kat

Stretch/Mobility:
A ton

Prowler:
2 plate x 10 trips or so
…big rotation so not bad

Ab Wheel:
BWx10
50x6x5

Notes:
A little tight in the tibia due to the pounding from running but I will adapt to that rather quickly I think. Adding a vest to the ab-wheel is awesome and I’m pretty sure I’ll feel that tomorrow.

Going to do some more mobs tonight.

191

2/20/11 Sunday 2:00 PM Deload Bench @ WSU

Warm Up:
Bar Bench
Y,T,W,Ls

Pause Bench:
95x8
135x8
185x5
225x3
245x1
265x1
275x1

30 deg DB Incline + Chins:
55x10 + BWx8 x 3

Face Pulls:
2x15

Notes:
Haven’t paused in awhile. Left pec seemed to have trouble firing out of the bottom and I may be overtucking a bit on that side. I’m not sure what the rules are for this meet, so I wanted to get some practice pausing if I have to. These weren’t bad and I was comfortable without a handoff or spot.

Going to try squatting in wraps again tomorrow. Depending on how that goes I’ll either put them on or keep them off for the meet.

192

2/21/11 Monday 12:00 PM Deload Squat @ Lab

w/ Marcus, Kat, and Jake

Warm Up:
Light Mobs

Squat:
135x8x2
185x5
225x5
275x3
…wraps
315x3
345x1
365x1 + 1 w/o wraps
385x1

Notes:
Went OK. Put wraps on early and loose then progressively tightened them to get a feel for things. I was getting something out of them as evidenced by the 1 rep at 365 where I took them off and it felt heavy as shit. Still not 100% comfortable in them but I just kamikazied through it and no worse for the wear.

Rushed the last rep, although I was pretty calm and not fired up and really just wanted to get some reps in with the wraps on and get out, and had the bar pretty much highbar and still got it with some speed.

Pretty sure that will be my opener.

193

2/23/11 Wednesday 6:00 PM Deload @ WSU

Warm Up:
C2
Mobs
Rumble Roll

Squat:
Barx5
135x5x2
185x5
225x5

Bench:
135x5x2
185x some singles

Chins:
BWx6x2

Back Extension:
BWx10x2 w/ pause

Cool Down:
Lot of stretching
Foam Roll

Notes:
Couch stretch with tibia vertical where I really press into the kneeling knee was real tight on left and I got it loose. Did some more adductor/groin stuff and some high hamstring stretches too.

Got real set up on bench and there is a difference between that and how I have been benching. A good high arched setup makes me good for at least 20lbs more than if I set up half ass.

194

2/26/11 Saturday: WPAFB 2nd Annual Powerlifting Meet

Weighed in at a chubby, semi bloated 189. Had a large pizza and wings the night before and drank a bunch of fluids. Didn’t do this on purpose, I just felt like eating some pizza and wings. Tied Marcus exactly on bodyweight.

Squat:
385 x good
415 x good
450 x miss

Knee wraps and belt. 1st and 2nd were fast, so I took a big jump and missed it. I got it out of the hole then it slowed and I pushed for a split second before giving up and muttering take. One side spotter got it, the other didn’t, and I stayed with it and it turned out OK but it could’ve been ugly. Stupid jump and since I had knee wraps on, I would’ve needed 450 at least to be happy with myself.

Bench:
295 x good
315 x miss
315 x good

Felt slow and weak warming up. 295 went up. 315 was ugly and I wasn’t tight with my left side and the bar drifted left. Got it on the 3rd attempt, but it was slow.

Dead:
495 x good
520 x good PR
535 x miss

Initially planned to open with 475. Took it as a last warmup and opened with 495 which was pretty. 520 was ugly and pulled my shoulders forward, but I got them back at the top no problem. Last attempt I was done and barely got it off the ground. While squat and bench went relatively quick, the big breaks between attempts here led to getting cold and that slowed me down. Happy with this though as I was pulling on a rubber floor that I’ve complained about in the past that gives when you pull.

Comments:
Good for third place, by Wilk’s and total. Marcus got second with 1340, 515/315/510, and Chad first with 1730 with somethign like 640/415/640. Chad is a guy Marcus met at an SPF pro-am and weighs about 390 (edit: 290) at 5’6" or so and is the strongest guy I’ve lifted with. Marcus tweaked his back on his last deadlift, but at least we are close on bench and dead, so there will be some good competition in training.

Other notable lifts were an older, gray haired gentleman that benched close to 450 at <200 but I don’t know his actual weight. Marcus’s lanky friend from WV pulled 510 sumo at about 170.

Going to mix up my training and work more with 5s and 3s, then singles, on ME day and consider even making it a heavy RE day as that is what worked before. I haven’t had a good DL workout in awhile, and I’m going back to pulling 5s. I’m also going to keep track of training volume and make sure it is up there. I think it dropped by a lot going from multiple sets of 5 to a heavy single then lighter downsets.

Also going to lean out and go down to a morning weight of 181.

Otherwise, I’m hungry, tweaking off redbulls and caffeinated muscle milk they were giving away for free. The had two redbull girls there that pulled up in the redbull mobile and some muscle milk folks that were one girl and some dudes. They should get there act together and get more girls to give away their free shit.

195

2/28/11 Monday: Easy Squats

Warm Up:
C2
Foam Roll
Light Mobs

Power Clean:
135x3
165x3
185x3x5 …on the minute

Squats:
135x10x2
185x10
225x5
275x5

DB Split Squats:
35/x10/x2

Abductor Machine:
Abduction: 30x10x3
Adduction: Stretch → 65xsome

Spread Eagle Situps:
BWx8/
redx8/
bluex6/
…foam roll and couch stretch in between sets.

Notes:
Taking it easy. Had a bit of a sore throat all day and I’ve been coughing up phlegm.

Felt fatigued and after the cleans, I was pretty well done.

196

2/28/11 Wednesday: Easy Bench

Warm Up:
None

DB Flat Bench:
40x8
60x8
80x8
90x8
100x6

Neutral Grip Chins:
BWx5
15x5
25x5x2

Dips:
BWx10x3

Delt Machine:
40x10x3

EZ Preacher Curls:
10/x10
20/x10
25/x8x3

Stretch:
Couch Stretch
Band Hamstring
Adductor Hump
Couch w/ Adductor Bias

Notes:
Feeling a bit beat all weak. Had a presentation today that we have been preparing for for awhile, and I’m glad its done.

Going to get a good meal in me, get a good night’s sleep for once, then get back to this shit on Friday.

197

1936×2592 855 KB

New Plan: 12 weeks to 545 Deadlift

The fire returned this afternoon as I was doing work and I wanted to go lift. This left hip flexor/adductor issue is feeling better, as I have been hammering it with constant stretches/foam rolling.

Finally getting back on track with a plan.

Summary of Changes for first 3 week Cycle:
-Added in power cleans pre-squat and not pushing the squats too hard. RDLs as new assistance movement.

-Switching to floor press for a main movement and going to try pressing 2x/week to try and beef up my shoulders a bit.

-Simple progression on deadlift. Aiming to get to around 475x5 at the end of the 12 weeks. The goal of this cycle is to get 455x >= 5 reps on week 3.

-Adding in a couple days of easy morning fasted cardio. When I did it with Shelby, I really pushed this, and the goal here is to take it easy and just get some movement in.

-1 day prowler.

Next Cycle:
-Speed DL in place of cleans pre-squat and move to multiple heavier sets of 3 on squat.

-Continue progression on DL and considering fitting in chain suspended good mornings somewhere. I may save this for final cycle 3 and put it where RE squatting is.

-2 days prowler. Going to try to do it for ‘recovery’ work after lower days. Goal is to take it easy and just get some work in without smashing my recovery.

-Heavy tricep work in place of a press. Volume based chinning movement in place of rows.

-Switching back over to chains for speed work.

198

3/4/2011 Friday: Speed Squat/DL @ Lab

w/ Marcus

Warm Up:
Foam Roll
Mobs

Speed Squat w/ Purple Bands
Barx10
95x10
135x6
165x5
185x3x10 …1 minute rest

DL:
70kg x 5
130kg x 5
355x3
405x3
455x1x2 …felt way too heavy

Good Morning off Boxes:
242x5
272x5
292x5
308x5x2
…added 2 25kg plates under feet, brought bar to just under belly button
308x5

Reverse Hyper:
160x10x3

Notes:
Left leg is not feeling any better and it actually feels worse. Going to keep screwing with it and letting whatever happen. I should switch off squats for a bit and see what happens, but I’m going to keep up with the constant mobs and stretching for a couple weeks and let it ride. If it isn’t better then, I will stop squatting and let this heal and do my coan phillipi or something DL focused.

Otherwise, going to pull sumo for the next 3 weeks and do GHRs after.

199

[u]3/5/11 Saturday: Recovery @ My Garage [/u]

w/ Marcus, Jesse, and Kat

Recovery:

X - Band Walks:
Doubled Orange x 8/ x 2
2 Oranges x 8/ x 4

Couch Stretch
Pec Tractionining w/ Bands/
Pec Ring Stretch

Sled Shuttle Walks:
45 x 2 trips
70 x 3 trips (1 trip is down and back)

Light Band Abduction/Hip Flexion Stuff

10 Min Squat Test
…Just hold the bottom of a position of a squat for 10 minutes, switched between active and passive and I got up a bunch. This fixed a lot of shit as I can do do a BW squat, where before I couldn’t do a good one

More Stretching

Notes:
Going to add those X-Band Walks to my warmups. Really got my glute medius and abduction muscles firing and awake which may be contributing to this hip flexor/adductor issue.

200

[u]3/6/11 Sunday DE Bench [/u]

w/ Marcus, Jesse, and Kat

Warm Up:
None

DE Bench w/ Doubled MMs
Bar x 15
95 x 15
135 x 8
…added bands…
Barx5
95x5
135x3
155x3
165x3x9
…alternated thumb from smooth, heel of palm on rings, and ring finger on rings. Heavier but fast with solid setup on toes. 1 min rest

Press:
135x5x5
…2 min rest

DB Chest Supported Rows + Cable Curls
20x 10 + 15kg x 12
50x 10 + 15kg x 12 x 2

Notes:
Got cut short due to loading for Jesse and Kat, then running through about 15 of the assess and correct movement tests for the DVD, then finally getting my workout in.

This was OK. Going to ramp up the press slow, +5lbs/week, and keep it in for the next couple rotations. Adding 10lbs per week for the next couple weeks on speed bench, then switching to chain weight.

The squat test really opened up my hips yesterday, but the hip flexor issue is still there. I’ll probably move to squatting 1 day a week possibly off a box while doing good mornings on ME day. I’m just going to play it safe and find out what doesn’t aggravate it.