Theuofh's Training Log v2

Training Training Logs
281

6/27/11 Summer of Squat: W8D1 Squat

w/ Andrew
…too many people are here now so I will record who I train with i.e. who is doing the same stuff as me

Warm Up:
Light Mobs

Squats:
Barx10
135x10
225x5
275x5
…belt…
315x3
325x9x3

SLDL:
185x5
110kg x 5
130kg x 5
…mixed grip…
336 x 5
…losing focus need to hammer these.
…feel tighter in left glute/erector on the left side which is the foot I step back with for squats and my underhand grip on deadlift

Ab Wheel:
BWx15
Vestx5x2
BWx15x3

Notes:
Meh, more of a party than a workout. I showed up and Marcus had the smoker going with a counter full of ribs and chicken, so I ate my face off, then Andrew walks in the door with a case of beer and a big grin on his face.

So I finish a big cup of coffee and Andrew hands me a beer, then walks out to the garage with 3 plus the 1 that he was drinking. It was like 90 deg w/ 100% humidity then a bunch of people show up, so it was pretty much like a sauna. Squats were not easy, but I was staying very tight and finished it without much hullabaloo.

A new girl and a new guy showed up today.

I drank 2 beers training, then a cold one when I was done. Good times, but not what I was expecting on a Monday.

282

[quote]theuofh wrote:
A new girl and a new guy showed up today.

I drank 2 beers training, then a cold one when I was done. Good times, but not what I was expecting on a Monday. [/quote]

You keep giving the new members beer and ribs and you’re bound to get plenty of members.

283

[quote]frankjl wrote:

[quote]theuofh wrote:
A new girl and a new guy showed up today.

I drank 2 beers training, then a cold one when I was done. Good times, but not what I was expecting on a Monday. [/quote]

You keep giving the new members beer and ribs and you’re bound to get plenty of members.[/quote]

I should have mentioned that Andrew and I were the only ones drinking and we also ate most of ribs before anybody else got there. I think we saved one for Kat.

Otherwise, we picked up a couple girls from a Crossfit gym who train regularly, and one more today from another one who I think will be back. 2 of them are ex D1 athletes. A couple guys train sporadically and will bring guys who never come back.

The gym is definitely growing.

284

[quote]theuofh wrote:

[quote]frankjl wrote:

[quote]theuofh wrote:
A new girl and a new guy showed up today.

I drank 2 beers training, then a cold one when I was done. Good times, but not what I was expecting on a Monday. [/quote]

You keep giving the new members beer and ribs and you’re bound to get plenty of members.[/quote]

I should have mentioned that Andrew and I were the only ones drinking and we also ate most of ribs before anybody else got there. I think we saved one for Kat.

Otherwise, we picked up a couple girls from a Crossfit gym who train regularly, and one more today from another one who I think will be back. 2 of them are ex D1 athletes. A couple guys train sporadically and will bring guys who never come back.

The gym is definitely growing.[/quote]

2 things

  1. There are Crossfit gyms down there?

  2. The next time you find yourself with too many beers for your little garage gym I might help you drink them

285

There are crossfit gyms all over. Within a 50 mile radius of me, there are at least 5 I could name, and I just counted 49 in Ohio from the crossfit website.

If you own a gym and have some extra space, running Crossfit classes is worth about $100k+ in yearly revenue within a couple years. Of course, then you have to deal with Crossfitters which has its good and bad parts. The indoctrinated ones are the worst, but we only have one of them to deal with, so its manageable and soon she will come around.

Next time you’re in town let me know and we can drink some beer and/or train.

286

6/29/11 Summer of Squat: W8D3 Bench

w/ Andrew

Warm Up:
Samson, Couch, Groiners, Hamstring Mobs
Indian Clubs
Pull Ups

Bench w/ Chain:
Up to 275 + 3 chain/side x 1
…Slow, grinding, but tight and smooth.

Paused 1 Board:
225x5
285x5x3

DB Tricep Extensions:
Shit, still trying to find something I like.

BB Curls:
95x8x2
105x8x2
95x8

Pull Ups:
BWx10x2

Notes:
Left shoulder/trap area felt fucked after pressing Sunday, so I wondered how this would go. I was pleasantly surprised.

Very happy with how bench has been going. My setup feels awesome. Previously, I would tend to cave a bit when pausing flat, but now I feel very solid through the middle. The boards tend to help with this by distributing the weight of the bar across the chest/stomach making the pause easier. Either way, my arch feels very good and I would like to see it on video as I think is fairly high, and I’m staying tight, getting good leg drive, and controllably lowering/lifting the weight through the whole movement. Previously, I’d be like this is going to be heavy and just try to make the lift anyway I could.

One more week of this, then I’m going to move to heavier 1s,2s,3s off a 2-3 board w/ some chain, then come back down and work up 275x5s,285x5s,295x5s flat straight weight for assistance and hopefully blow my goal of 295x5 out of the water.

287

6/29/11 Summer of Squat: W8D6 Squat

Solo

Warm Up:
Couch, Groiners, Hamstring Mobs
Lat Stretching
…Lats, pecs, and traps are tight and need some work

Squat:
Barx10
135x5
185x5
225x5
275x5
315x3
345x7x4
…3,4,5,6 minutes rest. The hardest one I’ve done in awhile.

Sumo Pull w/ Doubled Monster Mini:
135xsome
225x1x4
275x1x2
295x1x2
315x1x2

GHR:
BWx10x3

HLR w/ Controlled Negative:
BWx6x4

Notes:
Stressed out yesterday doing schoolwork late, then woke up with an andrenaline/lack of sleep hangover, so I’m glad I got all the reps.

Tested the doubled MM band tension to be around ~275 at the top, maybe a bit less. Just interested to see, because it felt heavy. Really feel these band pulls in my upper back and traps trying to keep my shoulders back.

288

Do you have a link for your ‘‘summer of squat’’ program?

289

[quote]jasmincar wrote:
Do you have a link for your ‘‘summer of squat’’ program? [/quote]

I made it up. It was based off a ‘Peter Putz’ Smolov modified program. I can’t find a link for it anymore, but I found it on the Peformance Menu forums then Dan John posted a version to his blog.

The program was:

9x3 (reps x sets)
7x4
5x5
3x6

Starting light, then adding 20lbs per week for 3 weeks, squatting 4 days a week.

I ran it before with good results, but didn’t like squatting 4 days a week as I was too lazy/beat after squatting to do other stuff, i.e. deadlifts or any productive upper body training. I also ended up getting sick after I ran it, and losing most of my gains.

So, I split it up into 2 workouts a week, which is another common modification to Smolov, and then each cycle takes 2 weeks. I added 20lbs each cycle for the first 3 cycles, which was the exact program I did before squatting everyday, so it should have been doable if not “easy”. After the 6 weeks, I’m just jumping 10lbs per cycle, which is pretty close to 2.5% which seems about the magic number for incremental linear increases. Deloading 1 week after the 1st 3 cycles, then every 2.

Thats the program, i.e. the basic squat progression. This way I can do whatever assistance work, at least maintain if not increase my pull and my bench has been doing great as well.

I think cycling the rep ranges is the thing I was missing before. Trying to do 5x5 or just same constant rep scheme and I will hit the wall quick. Also, starting very light helped. My max squat was pretty close to 405 starting and my first workout was 275x9x3.

If I can get through another couple cycles of it without stalling, I’ll type it out, put the percentages to it, make a google spreadsheet, and post it in the powerlifting forum.

290

^that would be cool. Thanks

291

[quote]jasmincar wrote:
^that would be cool. Thanks[/quote]

Sure thing. I’ll keep my eyes open for that original Peter Putz, and I’m surprised I’m having such a hard time finding it.

7/3/11 Summer of Squat: W9D1 Press

Solo

Warm Up:
None

Press:
Barx10x2
95x5
115x5
135x5
155x5x5
…Good, no belt, but heavy

CG Bench (Ring finger on smooth):
135x5
185x5
225x7x3
…Meh, moved to a different rack and had a hard time getting set

Chins:
BWx4,6
15x6
25x6
35x6

Face Pulls:
25kgx15x2

Notes:
Up to a very ungodly hour last night hitting the booze, then pulled myself out of bed to train. Got the presses done, started to fall apart on close grips, the punked out of chins and curls.

I’m going to start adding weight to chins on Sundays, and work up to a heavy set of 8.

My Canada trip got cancelled and I kinda want to cry, but its a blessing in disguise as I have a ton of school work to do.

292

7/4/11 Summer of Squat: W9D2 Squat

AM: Foam roll and stretched everything. Sucked.

PM:

Warm Up:
None

Squat:
Barx10
135x5
185x5
225x5
275x3
315x3
345x2
365x5x4
365x2 …fuck
…~5 minutes rest

SLDL:
70kg x 5
120kg x 5
~315 x 5
160kg x 5
382 x 2 …cut it short

Ab Wheel:
BWx10
Vest x 8,8,5

Notes:
Can’t complain about 4 out of 5. Nobody showed up except Marcus, but it is his garage and he hasn’t been training due to injury. He had a copy of supertraining and was reading me blocks of text and asking me what I thought about them, which is fine, except when I’m trying to get psyched up for a PR 5x5 workout. So I was well under baseline in terms of psychological arousal.

Kept everything light relatively light after, because I feel fine now, but I have a feeling I may be destroyed tomorrow.

Nothing changes now, although I’ll probably start to cut out sets over the next couple cycles if I keep missing them. Other option is to tap off a higher box, which is the less preferable option currently.

Next program, I’m going to move more to westside style but ‘speed days’ will be density days, where I will try to get 20-30 reps in 2s or 3s with short rest, right around the point where my form starts to fall apart, which is ~345-365. I’ll probably be fine doing low reps with it, but I want to see how far in I can get before I start to cave a bit.

293

Skatpark ~1hr yesterday

7/6/11 Summer of Squat: W9D4 Bench

Warm Up:
General Low mobs
Lat Traction
…bit weak here

2 Board w/ 3 Chain:
Up to 295x1
…rushed the warm up sets

Paused 1 Board:
225x5
295x5x3 …word

DB Tricep Extension:
25x~10x3
…Staying here next week and keeping these in

BB Curls w/ Micro Mini:
Barx10x2
65x10x2
Some more w/o Band
…Good. Micro mini setup to pull forward from second half to top of movement. It started to fray on the knurling and we took it off before it broke and somebody broke their nose.

DB Rows:
100x10/x2
100x17/ (straps)

Notes:
Solid.

Next week is down week in bench. I’ll probably take Wednesday easy and press as usual. After that it is 265x5x5, 275x5x4, 285x5x3, 295xAMRAP, after doing a heavy single in top end work with chain.

My whole philosophy now is to make mini goals each 4-12 week cycle. This one for bench is 9 weeks to 295x5 bench. Slow and steady.

294

Skatepark ~1hr yesterday… felt beat to shit this morning

7/9/11 Summer of Squat: W9D6 Squat

Warm Up:
Mobs

Squats:
Barx10
135x10
225x5
275x5
315x3
345x3
365x1
385x3x6
…Good but pretty much 100% effort on last set

Sumo Pulls against Doubled Monster Mini:
Barx2
135x2
225x2
315x1x10 …on the minute

GHR:
BWx10
10x7,7,6
…weak point

Some Abs and Stretching:
Some

Notes:
Bar position is a big problem for me. Sometimes I get it set right and other times it is higher. Figured it out today, where sometimes I’ll get the bar set with my hands wide then bring the grip in. This effectively places my arms on top of my lats and pushes my rear delts and the bar position up. Otherwise, my arms are tucked in front of my lats and it isn’t a problem.

Need to work on upper back stability as I’m still caving on these in the chest which has always been a problem. A couple weeks back I was fine, but the loads I am at now are pushing me out of my comfort zone.

Going to struggle through one more cycle of this program, deload, then move to a modified ME/DE where the DE is a density style with heavier weights.

295

7/9/11 Summer of Squat: W10D1 Deload Press

Warm Up:
None

Press:
Barx10
95x5
115x5
135x5x3
135x8

Choked MM Press Downs:
2x20

Chins (Various Grips):
BWx6x5

Sled:
3 plates x 1 down and back
4 plates x 4 down and back
…too much

Notes:
Easy as it goes, but compared this sled weight to what I pulled at Marcus’s a couple weeks back, and it was about twice as bad. Didn’t consider soft blacktop under the afternoon sun which made this rougher than I wanted.

Debating about what to do for squats tomorrow.

Stretch later.

296

7/11/11 Summer of Squat: W10D2 Squat

Warm Up:
Mobs and shit

Squat:
Barx10
135x7
185x7
225x5
275x5
315x3
335x3
355x7
…Easy at least 3 more in the tank
…in Nike frees

Front Squats:
225x5x2
…knees a bit tender

Deadstop SLDL:
135x8
225x8
335x8
379x5 (straps)

Conv DL:
440x5

Ab Wheel:
Vest x 5 x 4

Notes:
Probably coulda stuck to the plan, but my knees have been a bit tender so I cut volume down to 1 top set. Going to cycle 10,7,5,3,1 (or something, this is when I start to lose track so I need to write out a plan) as ME work, then do the density stuff on Fridays.

Also, a very weird spot in left upper/back trap today that was annoying me during the day.

Feeling good, actually ate some food doing the day, so as long as I keep getting decent food down and sticking to a plan I think I’ll be doing alright.

Need to do a power meet, but doing the Greene County Fair Show of Strength Strongman Meet.

297

Skatepark 1 hr yesterday… A couple bigger spills.

7/13/11 Summer of Squat: W10D4 Half a Deload Bench

Warm Up:
Mobs
Indian Clubs
Lat Traction
Pull Ups

2 Board w/ 3 Chain:
Up to 275x1
…crap

Paused Flat:
225x5
265x5x2
…Cut it here

Fat Bar PUs:
BWx5x2
BWx17

Band Press Downs:
Purple x 15 x 3

DB Curls:
20x10
25x10
45x6 …some body english
30x10,10,12

Stretching and The Stick

Notes:
Shoulda been smarter and just deloaded like I had planned. Terrible, weights felt heavy, and I have swollen something on the back of my hand that hurt benching.

Otherwise, had an extra cup of coffee in the morning, a 60oz or something diet mountain dew, then my usual cup of coffee before training, but I was a bit burned out by then. Shut it down, and I’ll have another go at it next week.

Massive progress in research though due to a genius advisor, which is a major destressor.

298

Skatepark 1 hr yesterday again.

7/15/11 Summer of Squat: W10D6 Squat

Warm Up:
Mobs

Squat:
Barx10
135x10
185x7
225x5
275x5
315x3
335x3
355x7
…meh was going after 10 but racked it
…in oly shoes and it felt harder then monday

GHR:
BWx8x4

Cossack Slide Squats:
4 sets adding chain

Some Low Box Squats:
Some
…for stretch/recovery

More Stretches
Leg Swings
Couch Stretch
Indian Clubs

Notes:
Took a light day. Didn’t pull as I have a huge knot/someething in my left trap that seems to be related to some pec tightness. Digging the lax ball into it pre workout helped a ton.

Thought 355x10 would be mine, but after 7 I racked it instead of grinding out 3 tough reps. Felt much easier on Monday with the Nike Frees.

299

Skatepark 2 hrs yesterday again… sprained my wrist bad

7/17/11 Summer of Squat: W11 INJURED

Taking the week off. Smacked my wrist/hand hard. Went to Dicks and got a wrist guard, came back and continued to skate. Kept hitting it and eventually the adrenaline wore off, pain got bad and wrist got swollen, and I realized I f-ed myself up.

Got it x-rayed, no apparent breaks, but its painful and I can’t bend it back at all. I have it wrapped up pretty tight, and I’ll be icing it on and off for the next couple days.

Considering squatting, but its not happening tomorrow. When the pain starts to go down and some mobility returns I’ll be training around it. I’ll be doing a lot of sled work in the meantime.

Hopefully EOW, I think I’ll be able to handle squats with a tight wrist wrap, or maybe front squats or back squats with straps used as handles if it is still bad. May do neutral grip fist pushups with chains or plates to keep some bench work in. Everything else will be see how it feels.

300

Bone bruise? Good luck with the recovery. I nearly split my kneecap riding without pads at the skatepark a few years ago. Really not cool; joint injuries suck.