Theuofh's Training Log v2

Training Training Logs
221

4/1/11 Friday 6:00 AM: Fasted Cardio @ Apartment

30 minutes at 10 incline 2.5 speed

…Felt a raise in body heat all day without stims.

5:30PM: DE Squat/Pulls @ Lab

w/ Jesse, Kat, and Marcus

Warm Up:
Some on the lighter side

DE Squat w/ 3 Chain/Side:
Barx10x2
95x8
135x5
185x3
225x2x12

Sumo:
70x5
120x5
180x5
…kg to lbs and belt and mixed grip…
468x5x2

Farmer’s Walk
155/x1 trip
205/x1 trip

Notes:
Lower body still feels blasted from Tuesday, those pause squats are killer and I may drop the volume way down on those. Feeling anxious for some reason, maybe due to coming down from a cup of coffee and training.

Cut back deadlift volume, even though I loaded it up a bit heavier than I intended, due to farmer’s which we got nixed on for time and hopefully stones tomorrow.

Deadlifted w/ all bumpers and the shockwave dropping it really hurt my hands a bit. Still felt alright, but the last 2 reps of last set were heavy, but pretty sure I would have got the 3rd set had I went for it.

222

4/2/11 Saturday 12:00 PM: Strongman @ Xenia

w/ Andrew and a bunch of guys over there.

Warm Up:
Rolled the stones Out

Stones:
208 x some
225 x some
247 x 3 singles
225 x 5

…Getting easier. Duct taped up my arms today before putting tacky on which helped. The last couple reps of the 225 I figured out how to best set my hands to get the stone up. I need to go more over the top, and I think this will become more clear when I get to the bigger diameter stones.

Keg Press:
160 x some

…Only filled with water. The 145 has some mud in it, which doesn’t settle as fast, and is more unpredictable when you get it ‘shouldered’. Feeling confident about this.

Log Press:
Just Technique Practice

Notes:
Feeling better after getting the 247 stone up. Going to try the bigger ones next week, and hopefully it is warmer.

Feel much better about the keg press as well. The 160 is good and the 145 was harder due to just the shakiness of it.

If I make 175, I feel I will be competitive. The 180 uses the same loads as guys up to 231, which will be more challenging.

223

4/3/11 Sunday 2:00 PM: DE Bench/Press

w/ Everyone

Warm Up:
General Lower Mobs
Indian Clubs
Band Pec/Lat Stretch

Bench (Doubled MMs)
Barx8
95x5
135x3
…close/normal/wide grip
165x3x3
175x3x3
185x3x3
205x2
225x2 …slooooooow

Press from Nose (Pin 4)
Barx5
95x5
135x5
145x5,5,5,4,4

Delt Raises + BS Push Ups:
5 sets

Notes:
Bench feels shitty. First 6 sets or so were OK, but wider at 185 sucked. Wanted to change to straight weight but Jesse and Marcus were still on MMs and I didn’t feel like changing.

Pin presses from nose were challenging. Going to keep them in for 4 or so weeks.

Slept about 10 hours Friday, took a 2 hour nap yesterday, then another 10 hours of sleep, so at least I’m rested.

224

4/3/11 6:00 AM: Incline Walking

30 minutes at 3 speed 10 incline

Foam Roll
Light Stretch

4/3/11 2:00 PM: ME Squat

Warm Up:
Samson Stretch
Calf Mobs
3 Way HS Mobs
Leg Swings

Squat:
Barx10
135x8
185x5
225x5
…belt…
275x5
315x5
345x5
365x3 …shit

Pause Squat:
275x5
295x5 w/ Box and Plate
295x5 w/ Box
…Didn’t sit, just used it to gauge depth and hover over it.

Adductor:
Stretch
1 Set

Abduction:
40x12x3

Standing Calves:
135x10
225x10
275x8x3

RC Paused Sit-Ups + Couch Stretch:
3 sets

Back Extensions:
BWx20,15

Notes:
Rough morning and decided to get my workout out of the way. Squats sucked balls. The paused squats w/ the box were nice and pointed out a mistake. Without it, I sink into the bottom at the expense of knee movement, then have to really adjust to reload the squatting muscles. With the box and plate, my glutes turned on, then a bit deeper with just the box it was glutes, adductors, and high hamstring which is good.

Going to stay with the box.

225

[u]4/5/11 2:00PM Prowler + Treadmill [/u]

Warm Up:
Jump Rope
KB Swing

Samson Stretch
Squat Sits
Fire Hydrants …I NEED TO DO MORE OF THESE!

Prowler:
2 plates x 10 trips w/ 1 min rest alternating handles
…finished strong and pushed it all the way back to the garage

Incline Walking:
~20 minutes at speed 3/incline 10 not including cool down/warmup

Notes:
Prowler season has begun and a strict diet has begun. No way I’m making 175 unless I bear down and just get it done. Fairly well motivated and I actually enjoy getting up and starting my day with 45 minutes of exercise.

Getting good sleep and feeling good about stress levels.

226

4/6/11 6:00 AM: Incline Walking

30 minutes at 3 speed 10 incline

…Popped a couple of those synephrine containing pills and took a couple yesterday. Think I am adapting to them. As long as I don’t go a long time without eating, I don’t feel all cracked out, although I tend to burn out between 1PM and 5PM in terms of focus and getting work done.

4/6/11 5:30 PM: ME Bench

w/ Kat, Andrew, and Marcus. Ken got a hernia doing situps and Jesse is MIA.

Warm Up:
General Lower
Indian Clubs
Band Lats
YTWL

1 Board:
Barx10
95x8
135x8
185x5
…add 1 board
225x5
255x3
275x2
295x1
315x1
325x1 …sloooooooooooooow, but still got it

Paused 1 Board:
275x4
275x4 …moved grip out to ring finger on rings
275x3 …missed last rep

Standing Incline:
135x8
185x6x5
…Standing incline as no incline bench so we just put the bench on a box

Pulls Ups on Square Rack Crossbar
BWx7x5
BWx5x2
…1.5 min rest

Curls:
40kgx10x3

BS Pushups:
BWx12x3 w/ Feet Elevated

Notes:
No hand offs on bench and its been this way for awhile now. I was wondering why my bench isn’t as high as it should be, as I smoked 325 about this time last year flat. I’ll let it ride for awhile longer before switching it up.

Lower back is feeling smoked, but a little better than post workout. I may take the prowler for a spin again tomorrow depending on how I feel. I’m pretty much going 7 day a week, which logic would dictate isn’t the best idea. May switch to speed deadlifts on Friday and focus on the stones on Saturdays for primary pulling work. Probably won’t though.

Andrew knows a good chiropractor for lifters/athletes and I hear they have an Amazonian woman who can give some brutal massages. I may check that out in the future.

227

4/??/11 ???

Enforced rest. Back was miserable for a couple days after benching. Feels fine now, so probably just overworked or slept on it wrong.

4/10/11 Noon: DE Bench/Press

Warm Up:
General Lower
Indian Clubs

DE Bench (Straight Weight):
Some
185x3x10
…Thumb from smooth/hand on ring/ring finger on ring

Pin Press (5 from top)
Barx5
95x5
135x5x5
135x4
…+10 next week
…nike frees and no belt

DB Row:
90x12/x3
…No knee support

Axel Curl:
Barx10
25/x10
35/x8x3

Notes:
Relaxing weekend. Ate whatever, including a homemade BBQ pizza w/ 2.5lbs of hamburger meat and a bag of cheese, with a small amount of booze. Weighed in at 180.9, albeit on a different scale, so feel good.

228

4/11/11 2:00PM ME Squat @ WSU

Warm Up:
Leg Swings

…Wore oly shoes

Squat:
Barx10
135x10
185x8
225x5
275x3
…belt
315x3
345x2
365x1

Pause Squat:
…belt
275x5
295x5
315x5x2

Leg Press:
4x10
5x10
5.25x10

Seated Calves:
1x15
1.25x10
1.5x10
1.75x10
…Bent/Straight Knee Calf Stretch In Between

Adductor/Abductor:
Some

Abs/Couch Stretch/Lying Plate Pry Stretch:
4 sets 2/ sets of each stretch

Notes:
Took it easy today as my back was still feeling a bit off. Everything was fast up to 365 and I had 385 loaded and was going to keep going up, but I managed to stay smart and back off a little bit.

Last set of pause squats was rough, but I’m much staying much tighter. Oly shoes shifted the load to almost all ass and high hamstrings even with the higher box. Went a bit wider without thinking and everything was fine. Adductor/Abductor machine is feeling much easier and I think the Sumo pulls may have also contributed to stronger external rotators of the hip. Going to keep it up.

Did a set of decline sit-ups, and my back flared up again, which reminded me I did a couple sets of RC situps last week that may have caused the back pain. Those are permanently out of the rotation.

Need to train abs heavier, and from training stones, that is abundantly clear.

229

Did you end up squatting 385? Or did you stop at 365?

Either way im impressed… especially at the fact that you knew when to back off.

230

I felt just a little aggravation in back at last single at 365. I put 385 on the bar, then said forget it, and just stripped it down for pause squats.

My back is a bit more than sore, and there is a tweak in there somewhere. I’ve never felt it like this, which made me a bit more cautious. Its probably from adding in AM cardio, pulling higher volume, very heavy for me Sumos, then going to train Strongman on Saturday. It only took a couple weeks of that to tear me down.

I think as I am getting a little bit older, I’m getting a little bit smarter.

231

4/13/11 7:22PM ME Bench @ Lab

w/ Jessee

Warm Up:
Played w/ Yoke

1 Board Bench:
BarxSome
135x5x2
185x5
…add 1 board
225x3
255x3
275x3
295x3
305x3 PR
315x2 PR

Paused 1 Board:
275x5x3 …solid and strong

Bench Rows:
Some
80kgx8x2

Fat Bar Pull Ups + Dips:
Some

Notes:
Good benching today. The heavy ones felt OK and moved, but when I started pausing is when the fun really happened. Stayed really tight and was able to push them all up smooth, even if they were heavy. No stalling or sticking points, just smooth down, pause, and up. Need to hit this groove more often.

Marcus got one of those Rogue yokes that doubles as a rack and another bench. We have a dip attachment that attaches to it to. You can lower the cross bar and push it like a sled too. Now, we can have 2 groups going, which is good as we don’t have to load big differences in weight.

Waiting on the word for a SSB.

232

[u]4/15/11 5:00 PM DE Squat[/u]

w/ Jessee

Warm Up:
Random but not adequate

Squat:
…w/ Squat Bar + 15lbs
BarxSome
135x5
…add 3 chain
135x5x2
185x3x3
…add belt
225x3x3
225x3x3 w/ pause
185x3x3

GHR:
BWx10x3

Notes:
Beat. Not even a 20oz cup of coffee got me going. Need to foam roll and stretch out, particuarly forearms which have been cramping up just squatting w/ the bar. My left hamstring/glute has been pulsing all day, without my effort.

Week after next I think I’m in Orlando for a couple days. I’m going to keep things moderate to low next week, then a full deload the week after, then start pushing hard again.

Had a serious FML moment looking at some of the shit I had on the white board. Why I decided to leave a paycheck to do harder shit for less money is beyond my understanding currently.

233

[quote]theuofh wrote:
Had a serious FML moment looking at some of the shit I had on the white board. Why I decided to leave a paycheck to do harder shit for less money is beyond my understanding currently. [/quote]

Sounded like a good idea at the time, right? I’m struggling with this now, too.

234

[quote]grettiron wrote:

[quote]theuofh wrote:
Had a serious FML moment looking at some of the shit I had on the white board. Why I decided to leave a paycheck to do harder shit for less money is beyond my understanding currently. [/quote]

Sounded like a good idea at the time, right? I’m struggling with this now, too. [/quote]

It does have its benefits, but research is research meaning its probably never been done before therefore difficult. At the end of the day, I like it, but I’m still a baby at it, so its intimidating.

235

[u]4/17/11 2:00 PM DE Bench/Press[/u]

w/ Marcus and Andrew

Warm Up:
Random

Bench:
Barxsome
95x5x2
135x5x2
185x3
205x9x3… alternated grips
…shit. shoulder hurt and no groove whatsoever.

Pin Press:
115x5
155x3 …misload
135x5
145x5x5
…good, last rep was sloow on a couple but sets kept on getting finished, 2-2.5min rest
…added belt in wrestling shoes on set 3 or so

Pull Ups:
BWx10x3

Cable Curls:
25kgx8x4

Face Pulls:
25kgx15x2

Notes:
Hungover and a slow day. Had a BBQ/Drinkfest that carried over until post workout. Good times, but benching sucked. Woke up on the 2nd or 3rd set of presses which went well.

236

[u]4/18/11 12:00 PM ME Squat @ WSU[/u]

…Solo

Warm Up:
C2 500m
Fire Hydrants
HS 3 way Mobs
Walking Spiderman
Samson/Adductor Mobs
Leg Swings

Squat:
Up to 275x5

Box Squat @ Parallel (Box and Plate)
225x3
275x3
295x3
315x3
335x3
355x3
365x3 …good, second rep was slow, but third was OK
…more of a pause right over box then relax onto it

Squat:
275x10
295x10
315x8
…ramping back up with some higher reps for a bit of conditioning/fat loss

Seated Calves: (3 bounce at top and bottom)
1x15 w/
1.25x12x4
…stretch in between

Straddle Situps + Stretching
Some, Great stretch session

Notes:
Depth is still semi inconsistent free squatting. Trying not to bury them, but did good today. I cannot let my chest cave or get an excessive forward lean. I end up goodmornign the bar versus just squeezing it up wtih my glutes/hamstrings.

No leg press, just squats for the next 6-8 weeks or so.

237

Massive Mobility/Stretch Session Last Night

[u]4/20/11 4:00 PM ME Bench @ WSU[/u]

…Solo

Warm Up:
C2 500m
Fire Hydrants
Scap Pushups
Wall Slides
Pushups Into Downward Dogs
Samson Stretch

Bench:
BarxSome
95x8
135x8
185x5
225x5
255x3
275x1
295x3 …missed 4, handoff on this 1 only
275x4x4
…last 2 sets were awesome, everything else felt like shit
…out of rack on movable bench w/ yoga mat to keep from sliding.

Pull Ups:
Square Support:
BWx5x2
15x5
25x5
Bar in Rack:
BWx8x2

Seated DB Cleans + EZ Curls:
5x10 + 25/x10
10x8 + 30/x8 x 4

Stretch:
Couch Stretch x 3… really finding the spots
Lying Wall Squat x 2… left foot started to cramp
Lying Pry w/ Edge of 45lb Plate in sore spot… glorious, feel so much better

Notes:
Quads were/are extremely sore from squats. Not sure if it is from higher reps or from the slow, but steady form changes to a bit more upright and tight form.

Need more warmups on bench, as these down sets were moving nicely. Last 2 were a step above suck but fairly strong, but everything up to that was shit.

Week on left side fire hydrants, especially when going out to the side then back. Need to work on that.

238

Note to self and I guess whoever reads this:

Old minor high hamstring injury on left. I think I have been slightly favoring the right side and this has been leading to poor external rotation strength in left hip. I think this is causing whatever hip/flexor pain on the left side.

Need to consciously try to force myself to squat a little bit more to the left.

I noticed by ‘rehearsing’ in my chair and noticed my ass was indeed going more right which causes a bit of instability/impingement/something fucked up in my left hip joint. I heard it cracking/grinding/popping left night doing some weird external rotations into flexion movement lying in bed last night.

This will get fixed.

Pausing before a box has helped my stay tighter and hit a better movement pattern, which has helped track proper position, versus reverting back to wrong when I free squat.

239

4/22/11 Noon: DE Squat/Pulls @ WSU -----> BIG PR !

…Post exam this morning and I wanted to take advantage of the adrenaline

Warm Up:
C2
Samson
HS Mobs
Fire Hyrdants

Squats:
Some
185x3x2
225x3x2
…in wrestling shoes

Sumo Pulls off 2" Blocks:
135x5
225x5
315x5
405x3
455x2
495x1
525x1
545x1
565x1 +45lb PR
495x2x2 …short rest

Conventional:
405x5 …wanted 10 but I was done.

Adduction:
Stretch for 2 sets

Abduction:
30x15
40x12x3

Notes:
Sick yesterday and still a bit today. Really think it is a training hangover as I trained squats hard on Monday, then another solid bench session yesterday, and today PR came. I was going to take this weak a bit easier, but that never happens.

Still easy PR as I’ve never really trained Sumo and just had to start doing it. Hopefully it will continue. 95% sure I could get this off floor w/ the deadlift bar.

240

5/01/11 1:00PM C1W1 DE Bench/Press

…Out of town followed by deload so starting again

Warm Up:
Band Stretches
Pull Aparts
YTWL
Push Ups

Bench:
Some
165+2 chain x 3 x 9

Press:
110x5
140x5
155x5,3,4,4,4
…weaker than when I left off. Belt on after first set and had on Nike cushioned running shoes which may have had something to do with it.

Fat Bar Chins:
BWx6x9 …various grips