Theuofh's Training Log v2

[quote]grettiron wrote:
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.[/quote]

First time I’ve heard of a bone bruise and I looked it up, not sure if this is one or not though. It definitely feels better now than it did yesterday and this morning. Mobility’s slowly starting to return, but I still can’t bend it back very far.

Of all the things that could’ve happened, this is probably the most minor, so I’m considering myself lucky. A split kneecap sounds nasty.

Thanks for well wishes. I think I’ll be back to squats as normal be the end of the week, bench may be a bit slower return though.

7/15/11 Summer of Squat: W11D2 Squat

Warm Up:
Mobs
Fire Hydrant Mobs Against Wall

Squat:
Barx10
135x10
185x7
225x5
275x5
315x3
335x3
…belt…
355x7x4
…1st set shit, not arching
…rest was good and strong
…~5 minutes rest

Ice Wrist and Bullshit:
Some icing and a lot of bullshitting

Notes:
Solid. Heavy wrap on wrist and wider hand position but not too bad. Was a little sore after, but ice fixed it right away. I’ll see how it feels in the morning.

Squats were heavy, but felt like I had more in the tank.

Forgot my Nike Frees, so I did it in a pair of chukkas that I’ve squatted in before and it felt good, real good.

7/22/11 Summer of Squat: W11D6 Squat

Warm Up:
Mobs
-Need to Do Fire Hydrant Mobs Against Wall !!!

Squat:
Barx10
135x10
185x5
225x5
275x5
315x3
…belt…
335x3
355x3
375x5
…switched to chukkas last set from nike frees
…hard but got done

GHR:
GHRx10x4

Notes:
Shitty week. Cut cals/carbs due to injury, and felt completely beat from Monday’s workout thorugh today. Didn’t do any stretching or recovery work, which is my fault, and I felt like shit because of it.

Either way, just a little bit of mob/mobility stuff and a small sweat is all I need to do to feel good, and this wrist thing kind of tripped me up a bit. Feels better, i.e. the pain has localized to a small region on wrist/hand vs the whole area hurting.

Moving on to phase to of Summer of Squat which is a Volume Day Monday then Intensity day Friday, i.e. basic Texas Method. I may do some weird thing where I’ll cycle volume/intensity independently but for now it will keep increasing linearly.

7/24/11 Summer of Squat: W12D1 Press

Foam Roll, Mobs, and Stretch this AM…

Warm Up
None

Press:
Some
165x4x4
…heavy but no belt
…heavy wrap on right wrist

Neutral Grip Knuckle Push Ups:
BWx15x2
1plate x 10x 2
4 chain x 10 x 3

Pull Downs:
3 sets with lat pull down bar
3 sets with v-handle

Notes:
Doesn’t look like a lot but it was. Wrist felt like complete shit but I’m not going to baby it anymore. I should ice it but I’m being lazy.

7/25/11 Summer of Squat: W12D2 Squats

Warm Up
Mobs

Squats:
Barx10
135x10
225x5
275x5
315x3
345x3
…belt…
365x5x5 PR
…last rep of last 2 sets were slow/grindingly slow

SLDL:
70kg x 8
110kg x 8
140kg x 8

Notes:
Got a late start, but the important stuff got done.

Got up real early this morning, actually made myself a solid breakfast, and was in the lab working by 7 AM. Not bad considering and I working on getting up earlier more. I am most productive between the hours of 7AM and 11AM. After that, I tend to lose it, but 4 hours of steady, unbroken, focused work is a lot.

7/27/11 Summer of Squat: W12D4 Bench

Warm Up
Mobs
Chins
Indian Club Mobs and Shoulder Warmup

Bench:
Barx10x2
135x7
185x5
205x5
225x5
245x5
265x1 …something in wrist popped
265x5 …painful

Neutral Grip DB Bench:
70x12
90x8,8,6
…felt fine but dropping them to my knees hurt so I just had the DBs grabbed at teh end.

V-Handle Chins:
BWx5x2
1 plate x 5 x 5
…kiss the bar

Face Pulls:
10kg x 15
20kg x 10 x 3

Notes:
Tried benching but it was painful and 265 was my limit. This was with a tight, heavy wrap on the right wrist. Neutral grips were fine until I tried to put the DBs down and the torsion on my wrist felt like murder.

Despite this, my wrist doesn’t feel too bad currently, although I can only bend it back about 1/2 of what the other one does.

Pressing feels much better than benching, probably due to lighter weights and less stress on the wrist.

7/29/11 Summer of Squat: W12D6 Squat/DL

Warm Up
Mobs
Fire Hydrant Against Wall

Squat:
Up to 395x3
…not bad

Sumo DL:
Some
385x5
405x5
425x5
445x5
…moved fast

GHR:
BWx8
10x6x~7
…in between spotting sets of speed squats

Skipped abs

Notes:
Overall felt good. Relatively easy workout and I scaled back my attempt at 385x5 to 395x3 due to poor sleep last night. Just playing this by ear for now, and I’ll probably stick with similar training until 405x5 is achieved.

Big difference with just 10lbs of added weight on the GHRs. I held it on my forehead.

JJ showed up and christened us team heart throb. Oh yeah.

Skipped yesterday hoping this wrist will heal faster…

8/1/11 Summer of Squat: W13D1 Squat

Warm Up
Mobs
Fire Hydrant Against Wall

Squat:
Barx10
135x7
185x5
225x5
275x5
315x3
…belt…
345x3
365x3
385x3x6
…in nike frees
…3 min rest on work sets

SLDL:
70kg x 8
110kg x 8
295 x 8
335x 5
…straps…
355 x 2
…straps bother wrist so I cut it off

Reverse Hyper:
2.25 pps x 8 x 2

Ring Fall Outs:
BWx10x3

Notes:
Squatted in Nike Frees. Thinking I need to buy myself a new pair of shoes as those other ones are goinog to become my new squat shoes.

Still a bit of a heel or my knees were coming forward, as my quads lit up around my knee from the second set on.

Feasted this weekend, including outback plus 3 beers, leftovers plus icecream, then eggs, toast, and coffee, plus a bag of baked lays with a 1lb bbq chicken salad, then 2 steaks, potatoe, and green beans, next was more booze, then 3 hot dogs before bed, and french toast and eggs the next morning, plus a bbq beef, bacon, and egg sandwich before bed last night that was awesome. Weighed in at 188 this AM.

[quote]theuofh wrote:
Feasted this weekend, including outback plus 3 beers, leftovers plus icecream, then eggs, toast, and coffee, plus a bag of baked lays with a 1lb bbq chicken salad, then 2 steaks, potatoe, and green beans, next was more booze, then 3 hot dogs before bed, and french toast and eggs the next morning, plus a bbq beef, bacon, and egg sandwich before bed last night that was awesome. Weighed in at 188 this AM.
[/quote]

Yeah buddy! Sounds like power food.

The food was good but I didn’t need the booze and hot dogs afterwards. Paying the price for it though, and its going to take at least a week for my weight to come back down. I just weighed in at 187 fed and freshly hydrated.

8/1/11 Summer of Squat: W13D3 Press

Warm Up
Indian Clubs

Press:
Barx10
95x8
115x5
135x5
155x3
165x2
175x2x3
185x1
…belt…
190x1x3
…1st rep at 190 was forward and I almost passed out saving the rep

V-Handle Chins:
BWx8
25x5
35x5
45x5
70x4x3

Far Bar Pull Up:
BWx10x2

Dips:
Some
…hurt wrist so I stopped

Notes:
A lot of bullshitting today and slow, heavy reps. Wrist is still painful, but better on pressing then bench, so I’m just going to press 2 days a week. Wednesdays will be heavier and Sunday will be more volume based.

Still need to figure out some assistance stuff.

Its already Wednesday, where does the week go?

Skate park Tuesday and Thursday for about an 1 hr

8/5/11 Summer of Squat: W13D6 Squat/DL

Warm Up
Some Stuff
Fire Hydrants against wall in full hip extension… like these a lot

Squat:
Up to 385x5
…hate saying it was easy, but there is more in the tank

Sumo Pulls:
Some
…belt…
462x3x3
…no belt…
512x1

GHR:
BWx8x2
10x5,5,6
…heavy today

Suitcase DL:
135x5/x3
…supersetted with last 3 sets of GHRs

Notes:
Fridays have been not bad lately and I actually feel good when I finish. Going to keep ramping up slowly on DL for the next 3 weeks. Hopefully, in like 9 I will be in solid PR territory. Got crazy and pulled a single after I was done.

Safety squat bar is on the way and I got Bompa’s Periodization book from the library today. Issurin and supertraining were not available which is not cool, and I even used Ohiolink which is pretty much every public university in Ohio which is even stupider.

JJ showed up again today and a good bs session after training was had.

Coming weeks Squat/DL plan. Still slow and steady, but getting bored and need to get it written down so I don’t jump ship to something easier…

Week 1:
Monday - Squat: 365x7x4
Friday - Squat: 405x3, Pull: 485x2x3, 510x1x1-3

Week 2:
Monday - Squat: 375x5x5
Friday - Squat: 395x5, Pull: 425x5,445x5,465x5

Week 3:
Monday - Squat: 395x3x6
Friday - Squat: 405x5, Pull: 485x3x3

…Dreading the volume squat workouts. Its gonna be rough.

…Then deload and change plans. Getting bored and want to move into a more “athletic” phase in the fall when it cools down a bit with some sprints and oly stuff. May be short as I will be entering a gym meet sometime in October. Still need to look at dates. Its going to be gym meet, but I am helping a buddy out by doing it.

…Pressing and bench will be whatever until wrist is back to around 90% which is approaching not as rapidly as I would like, but it is getting better. Missed the strongman meet because of it, but I’m hoping it will be good to go after this next phase.

…Skipped yesterday due to schoolwork

8/8/11 Summer of Squat: W14D1 Squat

Warm Up
Foam Roll
Samson plus Groiners

Squat:
Barx10x3
135x7
225x5
275x5
315x3
…belt…
345x3
365x7x4
…Good. Tapped off convincingly parallel box.
…Last couple reps were slow, but everything was solid.

Notes:
Busy week for me, so got this done early. Was at a big symposium type thing this morning hosted at my university and left mid-morning to check the status of some code I have running, and decided to get my workout in because its supposed to rain.

Not really looking forward to going back, because I have a bunch of freshly blown blood vessels in my face.

Some other intern or whatever for one of the organizations was chugging water out of a bodybuilding.com water bottle and eating oatmeal w/ I’m guessing protein during one of the presentations, and one of the senior professors from another university kept looking over and growling like he was going to about to get out of his chair and smash the kid. I was lol’ing.

…Skipped yesterday due to schoolwork

8/12/11 Summer of Squat: W14D6 Squat/DL

Warm Up
Some Mobbing

Squat:
Up to 405x3
…oly shoes

Sumo DL:
Some
485x2x3
515x1
535x1 …adrenaline started kicking in here
555x1
565x1 PR… word
…555 was weird in my left/good wrist. Just bad setup.
…565 was heavy but fast and smooth
…deadlift bar

GHR:
BWx8
10x4x6

Notes:
Felt like complete ass coming into this workout. Beat from the week, still not recovered from Monday, and it took me like 20 minutes to get warmed up. My wrist hurts, my lower back/adductors hurt, my right foot hurts from a new pair of skates, and I left the lab with the strong to desire to cause pain and hardship to anyone and everyone.

Everything went well though, squats were rough but I was in my oly shoes which I now despise for squats. DLs were awesome and I had 515x1x3 planned but decided to work up to a heavy one and deload next week which I didn’t want to do. I feel/felt like crap though so I might as well do it.

Feel better now. Talk of going to strongman nationals which I qualified for because JJ qualified too and wants to go. Need to figure it out as I have to make 175 and need to work events.

20lbs from 6 plates, which is a moot point because I had it loaded with kilo plates which blows the whole # of plates thing out of the water.

…Skatepark for maybe 2 hours yesterday

8/14/11 Summer of Squat: W15D1 Press

Warm Up
Indian Clubs

Press:
Some
145x7x4
…no belt…

Low Incline Neutral Grip DBs:
70x12,12,10,8
90x6 (too heavy)
…short rest
…need to add more DB work in as I’m weak here, but my bench has improved so I’m guessing little to no carry over from this?

Pull Ups:
BWx8x4

Notes:
Short and sweet as I have a bunch of work to get done. I’ll probably screw off on the internet for a couple hours, then watch a movie, then get to it sometime between 8 and 10 PM tonight.

Ramping back up slow, wrist is feeling a bit better and I was dropping the weight back into the rack position without cringing, but it’s still relatively light.

Deloading squats this week, I’ll do up to 275x5x5 with the SSB Monday then maybe 315x1x5 Friday with some light band pulls maybe, abs work, then sled dragging, with a bunch of stretching. Looking forward to the R&R.

Also, shaved my chest/belly for a chick which I swore I’d never do. I look a lot leaner.

…Skatepark for maybe 2 hours yesterday

8/15/11 Summer of Squat: W15D2 Deload Squat

Warm Up
Mobbing

Clean Grip Power Snatch:
Some
160x2x4
160x2x3 …moving grip out each set
…wrist was fine

SSB Squat:
Some
295x5x3

Reverse Hyper:
Some
1.35x8x4… (plates per side #.residual)

Ring Fall Outs + Stretching + The Stick:
Some

Notes:
None.

Like the log, man. Some pretty strong numbers in here. How tall are you?

[quote]WhiteFlash wrote:
Like the log, man. Some pretty strong numbers in here. How tall are you?[/quote]

Thanks. I’m 5’7" and weighted in around 184 this morning after a cup of coffee. Put on a small but noticeably amount of muscle during this squat cycle.

…Skatepark for maybe 1 hour yesterday. Missed Wednesday due to schoolwork and I had a job interview. If they make an offer, I’d be in a dilemma to quit my current school deal and work out another one where I am working part time. We’ll see how it goes and it sounded like cool work which would really benefit my PhD studies.

Couldn’t button the top button on what used to be my favorite dress shirt.

8/19/11 Summer of Squat: W15D2 Deload

Moved the gym

Out of guy’s garage to 1500 square feet of an old mailing distribution center in the city of Dayton. I wasn’t too happy with the space, particularly that there is no easy way to get a sled, prowler, or big tires outside. They have to go down a narrow hallway, up a ramp to a loading dock, then down off the loading dock.

Otherwise, there is more space than the garage a shower and bathrooms.

Took from 2:30 to about 9:00 loading and unloading. 2 full oly platforms, 1 deadlift platform, 1 4" platform to pull from, assorted box squat boxes, dumbbells to 120 w/ 5lb increments on the heavy ones, 2 racks, reverse hyper, glute ham raise, >10 assorted bars, bumper plates, 2 big stacks of 45s, about 10 sets of 25s, many assorted 10s-2.5s, jerk blocks, a bunch of stall mats, about 10 kettlebells, 2 350lb tires that we strap together, stones to 300 or so, a heavy flat bench setup, 3 movable benches, rack for dbs, another squat rack, 2 sleds, assorted accessories, chains, bands, and some other shit.

Sucked balls, and my arm/hand cramped up so bad moving some crap that my fingers were in a permanent fist for 20 minutes. At least 1 heated argument was had, and my hands and arms were still dirty enough after 3 washings that they made us pay before we ate at the chinese buffet.

Some guys are competing at the pro/am tomorrow so I wish them luck.

Oh, and there’s a pole dancing study above the new gym.

Get out while you still can.