Theuofh's Training Log v2

Training Training Logs
321

[quote]grettiron wrote:
Get out while you still can.[/quote]

We’ll see what happens. I think this job will actually be helpful for what I’m studying because I will be getting my hands on a bunch of real-time fresh data, compared to the simulated data or same data set I’ve been working with. But its a real job, so that means time to real world shit and getting up, putting on a shirt and tie, spending 8-10 hours in a chair behind the computer screen, then gym, then home and bed. Actually, its not that different from now except for the shirt and tie and having to run on somebody else’s schedule.

322

…Skatepark for maybe 2 hours yesterday

8/20/11 Summer of Squat: W15D7 Conditioning

Prowler Intervals:
10 trips alternating handles
2 plates w/ 1:30 intervals
… sucked balls
… trips were approximatley 15-20 seconds

Craziness:
I used to into meditation and studying my dreams. I haven’t been consistent with it for at least 3 years now, but I had a good one this morning.

I went to bed late, got up early, then took an AM nap on the couch. So I kept waking up into layers of dreams, and each layer had a bunch of animals in it. I learned long ago to pay more attention to dreams with animals in them, especially if the animal bites or attacks me.

Regardless, I woke up in the third layer in a kitchen looking at a counter top and there was a “cartoon” swan walking around it. Next to the swan were defrosting things of chicken, and the label said “ABEC 9” which are the types of bearings and my roller blades and I realized I was dreaming. So I said to this swan, “Are you here to guide me?”, and the swan turned his head to look at me. He just had this one big beautiful yellow eye on the middle of his forehead. Then I said to the swan, “What do I need to do to make my life the way I want it to be.” Then the swan whispered just two words, “Better quiet”.

Then I woke up again in a basement, with 3 laptops going around me, a TV on the wall, music blasting, and it was just sensory overload. Then I woke up and I was sleeping on this girl’s couch and it was real life.

Awesome stuff.

323

8/21/11 Summer of Squat: W16D1 Press

Warm Up
Some Chins

Press:
Some
155x5x4
…no belt and nike frees

Pulls Ups:
BWx8x4
…first 2 sets solid chest to bar

Axel Curls:
25x8x4
25x12

DB Hammer Curls:
25x15x2

Notes:
Short and sweet in between organizing stuff and getting set up.

Not happy that the dirty as hell, stuffy, and dark back room is the “powerlifting room” which means thats where all the free weights go, including the good rack, a deadlift platform, a flat bench, two removable benches, DBs, and all the plates, in the space a little bigger than the garage it was in before.

Then all this nice space is left open for whatever, i.e. mostly crossfit bullshit.

324

8/22/11 Summer of Squat: W16D2 Squat

Warm Up
Foam Roll
Mobs
Leg Swings

Squat:
Some
385x5x2
315x3
335x3 …cut it off here
…back felt tweaked on warm ups, form was off, and felt weak
…385x5x2 was pretty ugly, backed off to work back up with better form

2" Deficit Speed Pulls:
Some
308x2x10
…30-45 sec rest

GHRs + Blast Strap Fall Outs:
10 + 8 w/ pause x 4 sets
…started w/ 10lb plate then dropped it when it got heavy

DB Curls:
25x20,?,14

Notes:
Meh, squats felt like complete shit. Not in a good mood warming up and still adjusting to the gym. Checking out another one this week, that supposedly has stones, a mono, chains, bands, chalk provided, and is cheap.

May adjust the rest of the week, or I may let it ride. May still be worn out from moving all the crap Friday on no food.

325

8/23/11 Summer of Squat: W16D3 Recovery

Warm Up
Chest, Lat, Bicep Stretches w/ Band
KB Swing: 10,20,20
KB Snatch: 10/
Samson Stretch
Squat Sits

Prowler:
1pps x 5 round trips
…no timer
…slow run down on low handles, then walk back high pulling w/ hamstrings

Notes:
Need to get better sleep.

Pulling myself out of bed mid-REM sleep just to get up around 6 is not worth it. I’d rather sleep in an extra hour or two, and be that much more rested.

326

8/24/11 Summer of Squat: W16D4 Bench

Wednesday’s have been the bane of my existence for the past at least 5 weeks…

@WSU

Warm Up
C2
Mobs
Shoulder Stuff

Bench (Comp Grip):
Barx15
95x8
135x7
185x6x2
225x5
245x5
…Wrist a little tender after last set so I cut it there

CG Bench (Pointer on Smooth):
225x6x3
…Much, much better on wrist

30deg DB Incline + Neutral Grip Pull Ups:
60x8 + BWx8
70x8 + BWx8 x 3

Preacher Curls:
25/x8,8,8,7?

Adductor Machine + Couch Stretch:
A lot

Notes:
Switching to close grip which I wish I would have thought of sooner. I keep it more over my stomache with the closer grip and don’t push it back towards my head which puts pressure on the tenderest spot of my wrist. Today wasn’t all that bad, but I still used a heavy wrap on the injured side.

That left hip socket has been popping like crazy and nagging hip flexor pain is back. I should have known it would feel like that based on how heavy squatting yesterday felt, when it should have been hard but doable. My squat form is so sensitive and anytime off or away from challenging weights means starting from square 1 all over again.

Switching to conjugate method for next 6 weeks, before jumping back into volume stuff. ME days will be low reps, low number of sets, heavy weight w/ chain squat on Fridays.

327

Skatepark 1 hour yesterday.

8/26/11 Transmutation 1: W1D6 Speed Squat/Pulls

@ the original dirty gym

Warm Up
None

Speed Squat w/ 3 Chain:
Some
…belt…
265x2x10
…squat bar
…getting better up to set 7 which was awesome, then down hill
…got set up every 45 sec

Sumo Pulls:
245x5
335x5
425x5
445x5
465x5
…no belt
…last set fairly slow and heavy (I think 480 was 5 rep PR from awhile ago)

Reverse Hyper:
45kg+35/ x 8
55kg+35/ x 8 x3

1 Arm Farmer’s Walks:
155x3 trips/

Notes:
Gym is cleaning up nice, through no effort of mine. Somebody told me there was a glory hole in the men’s room, but I didn’t go looking for it.

Otherwise, a couple newer guys were there but I didn’t train with them.

Feel good. Did some good stretching and mobility stuff the past couple of days. Hip flexor feels so much better, and I didn’t even warm up.

328

[quote]theuofh wrote:

Gym is cleaning up nice, through no effort of mine. Somebody told me there was a glory hole in the men’s room, but I didn’t go looking for it. [/quote]

What kind of gym is this???

Nice beltless pull.

329

The guy whose garage we were training in went out and rented some space. ~1500 square feet and I may post pics depending on how it cleans up.

Its one big room with a wall in the middle, with a back room off one of them. Its in an old mailing distribution center in Dayton. Its turning out nicer than I thought it would, but we still could use more space and definitely more lifters. Still a fairly bare bones facility, but there is a shared bathroom and shower. Granted the bathroom supposedly has a glory hole, and you have to bring your own shower curtain. There’s a bunch of small metal and wood shops in the building, and probably some art studios. Also a pole dancing studio upstairs, and I’m hoping to meet some of these chicks.

The first room is open w/ two climbing ropes, farmer’s handles, and a loadable yoke/rack.

Second room is jerk blocks, oly platform with competition and good training bumpers, a shittier non-cage rack, reverse hyper, ghr, and pull down machine. Theres some lighter stones in here too and some kbs.

Back room has a flat bench, two movable benches, a rogue power rack, dbs in weird increments up to 150, and a deadlift platform, bands, chains, boards, and some assorted bars.

All this shit, minus the flat bench setup and tires, was in a one car garage before. With up to 6 guys going simultaneously.

Its not a commercial facility by any means, but he was training a lot of individuals out of his garage and just ran out of space, especially with winter coming up.

There will be a website up soon most likely and I’m looking forward to seeing what it turns into. With some more people and gym dues, a bigger/nicer space will most likely be moved into with more equipment being purchased.

He’s got some grand plans, which I hope work out, because it’s a tough industry but more of these “micro-gyms” need to open outside of the crossfit/small group highschool/collegiate athlete training business model, with equipment for all of the strengths sports i.e. strongman, oly, powerlifting, or just more dedicated ‘performance’ oriented training and a more open gym type atmosphere.

I’m just hoping some more developed like minded lifters join, as right now I’m a bigger fish in a small pond, and really want a good powerlifting/strength training group to train with.

He’s going to call it something else which I disliked highly, so I’m calling it the original dirty gym.

Thanks on the pull. Harder than I was expecting, but I never really pulled beltless before.

330

Skatepark 2 hours yesterday/missed prowler due to not being home

8/28/11 Transmutation 1: W2D1 Speed Bench/Press

@ the original dirty gym w/ marcus, andrew, and chad

Warm Up
Random

Speed CGBP w/ Doubled Monster Minis:
Some
135x3x10
…Andrew wanted a lot of band so I said fine

Press:
135x5
155x5
…belt…
167x3x3
171.5x3x2 (missed last set 2/3 reps)

Dips:
BWx8x2
25x8
45x8
60x5
…meh

Seated DB Curls:
25x10
30x10
45x4
30x12,10,10
…Don’t have 35 or 40lb DBs

Notes:
Wrist is doing better. Can CGBP, press, and do dips with minimal to no pain. Still kept a heavy wrap on. Tried benching wider and still a bit tender. Should be good to go in about 4 weeks hopefully.

Going to have london broil steak sandwich in a pita w/ swiss, some spinach, tomatoes, and a bit of cucumber ranch dressing w/ some BBQ baked lays.

331

8/29/11 Transmutation 1: W2D2 Squats

@ WSU

Warm Up
Mobs
Fire Hydrants against wall

Squats:
135x6
225x5
275x3
315x3
…belt…
365x2
405x1
…box…
425x1… shit knees forward
435x1… good/strong
445x0… fuck
…no box…
315x3
345x3
365x3

Seated Calves:
A bunch

Notes:
Wanted to see where I’m at. Technically a 5lb PR but I should be good for more, but it wasn’t there today. Trying to take it in stride, but I’m disappointed. Squats will always be nemesis. Got a good spot from two bodybuilder types, friendly guys and ones my buddy when I train there. They weren’t really sure what to do, but they did a great job and got my miss.

Guessing, lower and mid-back a bit unrecovered from doing reverse hypers right for once and beltless pulls, Friday. Was going to comment on it sooner, but it passed me. Missed maybe 5-6" out of the hole, and caved forward. Heavy enough that I wasn’t really sure what happened, but I was buckled over when they grabbed it and my senses returned.

Mondays are going to be heavy squats working up to a max set of <=5 or a couple low rep sets at a heavy weight without the box. Should plan it out, but I’m going just going to let it ride.

Need to kick stance out a tad. Not really recruiting my hips well. All glutes and quads.

332

New Plan for “ME” Squat Days:

I will be utilizing ladders, 3 ladders from 1 to 3 reps, without the box. Totals 9 sets with 18 reps, averaging doubles. A nice mix between singles to work on form and then some heavier triples to try and prevent form breakdown.

http://www.doctorhartmanblog.com/2011/03/squats-technique-and-ladders.html

Starting at 365 next week, and jumping 10 pounds per week until shit happens.

Fridays will still be DE, chains for this block, then some bands for the next block, occasionally taking it to a heavy double.

333

Crashed hard yesterday and took a nap instead of prowler or skate park…

8/31/11 Transmutation 1: W2D4 Bench

@ TODG

Warm Up
None

CGBP:
135x8
185x5
225x3x2
245x3x2
265x3x2
275x3x2
285x2
…alternated pointer on smooth/thumb from smooth minus thumbnail

Bench:
225x6x3
…moving grip out to comp grip
…wrist was ok

Pull Ups:
BWx3,6
Chainx5x5
…first 3 chain fully deloaded on ground
…last 2 with full chain weight

Cheat Curls:
65kgx8-12x4-5
…I will buttf*ck your soul

Notes:
Busy day giving a presentation to a room full of smart people, then on my feet presenting a poster for 4-5 hours.

That interview last week went well and I received an offer. They tried to low ball me though, and I said my asking price was non-negotiable and they came up and met it. First time negotiating my salary and I think it went well, and it is a good offer.

So, took it easy and just lifted some weights, which felt good.

Have a major and stressful life decision on my hands, go back to work or stay in full time and do the PhD. Really don’t know what to do.

334

Are you single and/or enjoy being poor? Do you have career goals that require a PhD? Do you think you can handle the crushing depression that will set in around year 3? Can you learn to ignore the guilt associated with doing anything that doesn’t directly contribute to your research (eating, sleeping, lifting, T-Nation, etc)?

If you can answer yes to most of these than maybe a PhD is for you. You should also love, or at least like, your advisor.

You can always go back to school later in life. Maybe your company will help with tuition, or maybe you just saved up a big chunk of change to maintain a decent standard of living while you are in school. Maybe the tuition bubble will burst and you can get your degree later for some pocket change and a song.

Can you get out with just an MS? As an engineer, earning a PhD will probably irrecoverably set you back, salary-wise. And life-wise, honestly.

There are only two good reasons to stick it out, IMO. One: your career goals dictate a PhD. Two: you were too blind and/or naive to realize what was going on until too late and it would be a huge waste to bail out now.

335

[quote]grettiron wrote:
Are you single and/or enjoy being poor? Do you have career goals that require a PhD? Do you think you can handle the crushing depression that will set in around year 3? Can you learn to ignore the guilt associated with doing anything that doesn’t directly contribute to your research (eating, sleeping, lifting, T-Nation, etc)?

If you can answer yes to most of these than maybe a PhD is for you. You should also love, or at least like, your advisor.

You can always go back to school later in life. Maybe your company will help with tuition, or maybe you just saved up a big chunk of change to maintain a decent standard of living while you are in school. Maybe the tuition bubble will burst and you can get your degree later for some pocket change and a song.

Can you get out with just an MS? As an engineer, earning a PhD will probably irrecoverably set you back, salary-wise. And life-wise, honestly.

There are only two good reasons to stick it out, IMO. One: your career goals dictate a PhD. Two: you were too blind and/or naive to realize what was going on until too late and it would be a huge waste to bail out now.[/quote]

Do you work for this guy?

Its a big decision, and losing 4-5 years of potential income early in a career will hold the nest egg up a bit. Otherwise getting it done and out of the way early is probably the best idea, because after working for some years going back will be a bigger decision especially with a family.

My advisor is awesome, and my funding group is pretty tight knit and well tied in with the surrounding industry, so I’m pretty sure I’ll be able to land a job. Otherwise, an academic environment is much different from a work environment especially in terms of pressure level. Theres a PhD student in the lab who I regularly see watching Southpark or Futuroma on NetFlix in the lab, and my advisor is very laid back, more like busy currently, and as long as work gets done he is OK with everything.

But potentially 4+ years is a very, very long time, so it’s a large commitment and I don’t want to jump into it prematurely.

336

9/2/11 Summer of Squat: W16D6 DE Squat/Pull

@WSU

Warm Up
Weak NEED TO DO MORE

DE Squat:
315x2x3
335x2x3
355x2x3
…45sec rest
…First sets were fast, then it slowed down
…Back pump made me want to quit

Intermission:
Fire Drill

DL:
Up to 495x2
…alternated sumo and conventional
…no chalk

Stretch:
Feet straight high bar squat stretches
Couch Stretch x a lot
…Finally got loose and back relaxed, need to do a lot more of these
…Had to get left leg very internally rotated before I could get the hip flexor/adductor to release. It was like a high tension steel cable.

Notes:
Something must be astrologically aligned, because I have another job offer, a lot of people I know are going through some relationship rough points, some new guys are in the lab, and change is majorly in the air.

Still don’t know what to do about this job, and my advisor offered me a raise to keep me in, but it pales in comparison to a real job offer.

Full moon maybe? I don’t know. I’m going to drink some whiskey and have a nice long mediation on the forces currently at play in the universe, then go to bed early and sleep on this.

337

Haha no I don’t work for that guy. My advisor is fairly young and also pretty laid back, but I would probably do better (i.e. more productive) with a slave driver.

That sounds like a great plan!

338

9/6/11 Transmutation 1: W3D3 Late Squats

@ WSU

Warm Up
Light w/ Some Leg Swings

Squats:
Some
365x1-3x3 …ladder 1 rep,2 rep, 3 reps = 1 set

Low Box Squat:
225x10x2

Back Extension + Stretches:
BWx15x2 + a ton of stretching

Notes:
Took the job. Difficult decision, but not really, as it is not every day you get an opportunity to do work that really interests you, you usually take what job is there when you are looking, and the $$ is good.

Feel like shit. Went to the zoo on Saturday, and pretty much spent the day drinking beer and looking at animals, then watched close to 3 full seasons of Mad Men in the past 2 days putting some massive mileage on the couch. Didn’t want it to end. Also ate like shit, like a whole thing of ice cream with half a box of crushed oreos plus the 100 other things I won’t mention.

Need to focus more on warm ups, foam rolling, and stretching. Lower back in particular feels terrible and my lats are the disgusting kind of tight that makes you want to puke loosening them up.

339

[quote]grettiron wrote:
Haha no I don’t work for that guy. My advisor is fairly young and also pretty laid back, but I would probably do better (i.e. more productive) with a slave driver.

That sounds like a great plan![/quote]

Thanks for you input on this Rich. It was nice to have some insight from a guy going through it.

340

[quote]theuofh wrote:

[quote]grettiron wrote:
Haha no I don’t work for that guy. My advisor is fairly young and also pretty laid back, but I would probably do better (i.e. more productive) with a slave driver.

That sounds like a great plan![/quote]

Thanks for you input on this Rich. It was nice to have some insight from a guy going through it. [/quote]

Well without knowing particulars about your situation, you made the best choice I think. Glad you found my input useful. Enjoy the cash flow hahaha.