Theuofh's Training Log v2

Training Training Logs
341

9/6/11 Transmutation 1: W3D4 Bench

@ WSU

Warm Up
Light

Bench (Comp Grip):
Some
275x5x3
…Tight setup and felt STRONG
…No wrist pain/Tight wrap on right
…Out of rack w/o handoff or spot

Pull Ups:
BWx5
10x5
20x5
25x5x3

Incline DB Press + BW Rows:
55 x 15 + BW x 15 x 2

Preacher Curls:
4 sets w/ straight bar

Notes:
Benching felt awesome and strong. Had 2 good solid meals today, and I need to focus on eating better, just getting quality calories in prior to training w/ adequate carbs. Typical problem for me.

Massive pump after.

I have to teach a mixed grad/undergrad class and I don’t know how I got stuck with the assignment. Should be interesting.

342

9/6/11 Transmutation 1: W4D6 Squat/Pulls

@ TODG

Warm Up
Foam Roll
Some Stretching

Squat w/ 3 chain:
Some
140x3x2
200x3x2
240x2x2
…belt…
270x2x6
290x2
310x2
330x2 …last one was a griiiiiinder. 2 rep max.
…no box

Some Goodmornings:
…waiting for guys to get finished w/ deadlift bar

Sumo Pulls:
275x5
365x5
405x3
455x3
475x3
…had more scheduled but took it easy here

Light Farmer’s:
Some

Notes:
Totally off track with this transmutation cycle and I’m pretty much doing whatever. Need to get it nailed down, or at least some semblance of a template in place.

Squats felt OK. Pulls were fast, or at least felt fast.

Need to dig a golf ball into the fat of my forearm by my medial? elbow. Its all knotted up and my elbows have been bothering me. Took the rumble roller to my triceps yesterday, which was brutal.

343

Dude, sounds like you have an awesome gym/training environment. I’m jealous fa sho. Strong pressing brother. Also, ran some sprints and did some dedicated jumps the other day. Definitely keeping to it. Keep killin’ it dude.

344

[quote]WhiteFlash wrote:
Dude, sounds like you have an awesome gym/training environment. I’m jealous fa sho. Strong pressing brother. Also, ran some sprints and did some dedicated jumps the other day. Definitely keeping to it. Keep killin’ it dude.[/quote]

Thanks Flash. I’m glad my wrist is good enough to get back to it, as I was in a real good spot before I screwed it up, and hopefully I can get to x2 bodyweight within a year on bench.

I’m looking forward to see this jumping and sprinting works out for you.

I will admit the gym is pretty awesome, but it does have it faults, which may be deal breakers. We’ll see how it goes. As a side note, I’m pretty sure the college gym stole my chalk out of my locker because 1) its missing and 2) they now have a drawer full of straps to borrow.

345

9/11/11 Transmutation 1: W5D1 DE Bench

@ HOH2

Warm Up
Indian Clubs

Bench w/ Doubled Minis:
Some
140x3x2
170x3x3
190x3x3

Press:
135x5x5
…Different gym w/ new bar. Knurling was different couldn’t get grip width right. Took it easy.

Dips + Pull Ups:
BWx8
25x8
35x8
45x8
55x7
…6 pullups in between each set

Seated Incline DB Curls:
20x10/
25x10/
30x8,7,7

Notes:
Checked out a new gym closer than TODG w/ more equipment. Its pretty much one big room in a strip mall, but they have enough crap in there to do everything I was doing before and more.

They have a group of lifters going on Fri./Sat. mornings I may get in on.

346

9/12/11 New Plan 1: W1D2 DE Pulls/RE Squat

@ HOH2

Warm Up
Light as usual
…need to do more

Power Clean:
Some
60x3x2
90x3x2
100x2
110x2
120x1x5
…kg, getting back into it

Squat:
315x5x5
…tap to low box, oly shoes
…screwed around w/ cambered bar but no way to do it w/o spotters even w/ spotter straps

GHR:
BW x 10
Micro x 10
Mini x 8,7,7

BSS :
BWx20x2

Stretch:
Wall Squat w/ Band
Samson Squat w/ Band

Notes:
Easy as it goes. Adjusting to new gym.

Need to point feet out more when I squat!!!

347

9/12/11 New Plan 1: W1D3 Conditioning/Recovery

@ Home

Prowler:
90 x 6 trips
140 x 6 trips
…alternated high/low handles
…140 was heavier and slow
…no stopwatch but dragging ass

Notes:
Just getting it in.

Emailed Josh Bryant about starting some of his programming. The rates are very reasonable and I’m sick of doing my own. Just want to go on autopilot, do what I’m told, and lift.

348

9/14/11 Intermission: Bench

@ HOH2

Warm Up:
None

Bench:
Barxsome
135x8
185x5
225x5
255x5
275x5
285x5x2
…Decent, last rep/last set was a bit of a grind
…no hand off or spot

CSR:
45x10
80x10
115x5x5

Incline DB:
65x8
75x8
85x8,4
…12 dips after, pretty much max reps

Delt Raises:
15x12x4
…trying to work mind muscle

Notes:
Taking a bit to get used to new bench. It is one of the cage benches and the bench is mounted with a support beam such that I really can’t get my feet under like I used to without a bit of effort. Easy as it goes though. Didn’t push the last set.

Love the new gym. One guy was supersetting sandbag situps on the GHR, cartwheels into jump kicking the heavy bag, and dumbbell curls. Then an older grumpy powerlifter guy was strolling around in jock underwear with his ass hanging out before getting into his new squat suit. Everyone had a bit of a smirk on their face, knowing full well this was abnormal behavior, but they were in a place where these types of things are ok.

May put off this Bryant program a couple weeks, so I can train with these guys a bit.

349

9/14/11 Intermission: Squat/Deadlift

@ HOH2

Warm Up:
Foam Roll
Full set of mobs = good

Squat:
Up to 385x3 (complete shit)
Back up to 385x1 (good)
…oly shoes

Sumo Pulls:
Some
473x3
488x3x2

Reverse Hypers:
Some
…not doing them right or way too light

Abs:
Spattering

Notes:
First attempt at squatting was shit. Finally got my feet turned out and let my knees come forward enough, and went back up to 385 with a narrower stance. Need to work on it, but when it clicks, I hope what strength I developed tapping off the box will be there.

Wanted to train with Ed and Josh, but they showed up an hour late, but I told Ed I was doing Bryant’s program so I wouldn’t be working in with them, so he didn’t call to let me know. No harm, no foul.

Deadlifts felt good. Newer DL bar with some ugly sharp knurling. Easy to hang on to, but brutal on the hands. TODG’s deadlift bar is worn, but I have no trouble hanging onto it, so it’s a little more comfortable.

My elbows are fucked. I need to dig into the bottom part of my forearm and my tricep attachments with something dull and hard.

350

9/18/11 Josh Strength W1D1: Bench

@ HOH2

Warm Up:
Some Band Stretches
Some Lower Mobs

Bench:
Some
210x3
230x3
250x3
270x3
290x3 (@8)
270x5 (@8)

Wide Grip Pause Bench:
210x8x2 (@7)
…pointer on rings

Dead Bench:
245x1x6 w/ 1 min rest (@7)
…@ pin 21

Dips:
25x5x5 (@5)

DB Fly:
40x10,8,8 (@10)
…learning how to do these

Front Raises:
30x8x3 (@9)
…some body english

Hammer Curls:
40x10x3 (@8)

Front Planks:
1 min x 2

Side Plansk:
1 min/ side

Notes:
Easy as it goes. Don’t like the cage bench and figured out why. Can’t get my upper back set good with the support beam preventing me from getting my feet where I want them. I can do it with a handoff, but no way I can get the bar out of the racks setting up at the bottom of the bench.

No breakfast, but had a lemonade/ice tea monster to get me through.

Note to self: Safety pin @ 23 and rack pin @ 5, which needs to go up:

Going to attempt 375x5x5 tomorrow on squat without the box and in oly shoes. Was confident yesterday, but we’ll see how I feel when I get in there and have to do it.

351

9/19/11 Josh Strength W1D2: Squat

@ HOH2

Warm Up:
Samson Stretch
Leg Swings

Squat:
Barx10
135x5
225x5
315x3
…belt…
345x3
365x1
375x5,5,4,5 (@10)
…No box and chukkas. Got way up on my toes on way too many reps, including the horrible 3rd set, but not bad considering this was where I was scheduled to go off the box.
…If I get my form fixed, hopefully I’ll start crushing these. I’ll try the oly shoes again next week.
…Supposed to be 375x5x5, but I ended it early rather than hurting myself with an ugly last set.

Oly Paused Squats:
295x5x2 (@8)
…oly shoes

DB Deadlift:
50x6x2
…not sure whether or not to SLDL or not

Chins:
BWx5x5

GHR:
BWx8x4

Side Bends:
75x8x2

Plate Twists:
25x10x2
…decline bench and 2 count

Notes:
1st day at work. Thought I was just signing some papers and ended up pulling close to a full day, then went back to the school lab to do some more work. Walked around and met about 20 people which wears me out big time. At least I liked everyone I met with.

1 meal at Mongolian BBQ, and broke into my Surge Recovery after the 3rd set.

Got home and had a shaker bottle in my cupholder with the remnants of some Surge that I took a sip of. I was like this tastes funny, and then I realized it was my Surge from last Friday. Tasted like warm vomit. Hope I don’t get sick, because bacteria love that carby shit.

352

9/21/11 Josh Strength W1D3: Bench Assistance

@ HOH2

Warm Up:
Band Pec and Lat Mobs
Some Lower Mobs
Foam Roll

CGBP (Pointer on Smooth):
Some
255x6x2 (@8)
…not bad

DB Press:
45x5
65x8,8,9 (@10)
…first set standing
…supposed to be more. I suck at DB pressing.

Bent Over Fly:
20x10x3 (@10)
…some body english. Last set slow.

Dicks Press:
Some
…learning the movement

Knee Raises:
12x3

Leg Raises:
10x2

Notes:
Stress levels are moderate to high. Got up early and am essentially double timing work and school. Will get through this, but it will only get worse when class starts.

Focusing on 3 things: thesis writing, work, class, and training.

Having the new gym is nice though as it is 24 hrs key card access. This comes in handy. No shower, but there are some at work.

353

9/23/11 Josh Strength W1D4: DL Ballbuster

@ HOH2

Warm Up:
Some

Speed Squat:
Some
165x2x6

Sumo DL:
225x3
315x3
405x3
455x3
~495x3 (@8.5) …may have been a bit heavier due to heavy collars
405x4x6 …one minute rest

Pull Ups:
BWx5x3

Dead Sumo Squat:
315x1x4
365x1x4
…took some time to get it setup right, trying to mimic sumo start position
…Needs work and I felt it all in my lower back

3" Deficit Sumo:
375x5x3
…These felt awesome through the hips and glutes

Barbell Rows:
200x5x3

Shrugs:
275x11,10,6
…hands were destroyed, had to hold the bar in my palms

Spread Eagle Situps:
BWx8x3

Notes:
Using the newer deadlift bar was a mistake for this workout. Reps would have ‘felt’ much easier, if the knurling on the bar wasn’t destroying my hands every rep. Wanted to quit several times because of this. Worst was if I got setup crooked, then one end of the barbell hit first and sent the shockwave into the other hand.

Using the older deadlift bar next time I have to pull this much volume with any weight. 90% sure I will be losing a callous on my right middle finger in the near future. Going to try and save it with some TLC.

354

What is the sumo dead squat? What are you trying to hit?

I was thinking of using the SSB and hanging my arms like I was holding a bar to make the movement as close to a sumo deadlift as possible, but without the dead aspect. Maybe even settle on a box height that puts the hips in the best starting position at the bottom. With 2 sets of j-hooks you could even hold an empty bar in hand to make sure the path is right.

355

[quote]grettiron wrote:
What is the sumo dead squat? What are you trying to hit?

I was thinking of using the SSB and hanging my arms like I was holding a bar to make the movement as close to a sumo deadlift as possible, but without the dead aspect. Maybe even settle on a box height that puts the hips in the best starting position at the bottom. With 2 sets of j-hooks you could even hold an empty bar in hand to make sure the path is right.[/quote]

It one of Josh Bryant’s things. Trying to set the hip and knee angle to mimic the sumo pull then work on being explosive.

Starting off it was just a wide stance squat with the bar set way too low. I moved it up a bit, but I still couldn’t figure it out.

I’m thinking feet wide off a high box is the way to do these. I ended up doing this once before by accident after getting pinned box squatting and getting the bar back to the pins. It was a low box and I my upper body was close to horizontal, and it felt like my hamstrings were going to explode, then the bar started inching up. Great movement IMO.

SSB sounds interesting. Would make it easier to get the start position right. I may give it a shot. I was doing it suspended out of straps, but I don’t know if I can get them in enough to get the camber out of the SSB. I don’t the the SSB would sit right if the straps were on the ends where the plates go.

356

[quote]theuofh wrote:

[quote]grettiron wrote:
What is the sumo dead squat? What are you trying to hit?

I was thinking of using the SSB and hanging my arms like I was holding a bar to make the movement as close to a sumo deadlift as possible, but without the dead aspect. Maybe even settle on a box height that puts the hips in the best starting position at the bottom. With 2 sets of j-hooks you could even hold an empty bar in hand to make sure the path is right.[/quote]

It one of Josh Bryant’s things. Trying to set the hip and knee angle to mimic the sumo pull then work on being explosive.

Starting off it was just a wide stance squat with the bar set way too low. I moved it up a bit, but I still couldn’t figure it out.

I’m thinking feet wide off a high box is the way to do these. I ended up doing this once before by accident after getting pinned box squatting and getting the bar back to the pins. It was a low box and I my upper body was close to horizontal, and it felt like my hamstrings were going to explode, then the bar started inching up. Great movement IMO.

SSB sounds interesting. Would make it easier to get the start position right. I may give it a shot. I was doing it suspended out of straps, but I don’t know if I can get them in enough to get the camber out of the SSB. I don’t the the SSB would sit right if the straps were on the ends where the plates go. [/quote]

So you were doing them bottom-up?

I would give the SSB a shot… my intuition says that even if the straps are out at the camber, it won’t be too big a deal. But don’t know till you try.

357

Yep, I was doing them out of safety straps. Its technically called a dead squat w/ a sumo stance, but its written as dead sumo squat. At least I think that’s what I’m supposed to be doing.

I was going to set the SSB up today, to see if I could get the straps right. I just stood and in the rack with a bar and set up to deadlift and realized 2 things:

  1. I need to get my feet out much wider. When I pull, my shins are right at or a bit outside the rings. I don’t think I was wide enough last time.

  2. I was a bit too deep, even after raising the straps.

I’ll try setting it up again on Wednesday to see how it feels.

358

9/25/11 Josh Strength W2D1: Bench

@ HOH2

Warm Up:
Foam Roll
Band Pec/Lat
Some Lower Mobs

Bench:
Some
235x3
255x3
275x3
295x3 (@9)
270x6 (@9)
…Stinger in my left palm working up. Felt like shit up until 275.
…No handoff.

WG Paused Bench (Middle Finger on Rings):
210x8x2
…Felt good
…Longer pause then last week

Dead Bench:
250x1x6
…Getting the hang of these
…@ Pin 21

Dips:
35x5x5

DB Fly:
40x11x3
…Getting the hang of these, too

Front Raises:
30x10x3
…Less body english than last week

HCs:
45x5x3

Front Planks:
1 min x 2

Side Planks:
1 min each

Band Stretchs:
Hand Behind Back Internal Rotation
Couch Stretch
Adductor Stretch

Notes:
Adjusting rapidly. Last week I looked at this workout like “that’s going to take forever”, but today it was business as usual, and not psychologically taxing at all.

Some problems working up, particularly with a nerve issue in left palm. Also, forgot the wrap for my right wrist and went without it. It’s officially healed, because it was fine for everything even the wide grips.

Still benching out of the cage rack, and don’t feel set in my upper back at all, but the weights are still moving. Hopefully, I’m leaving a little something in the tank for when I can get set with a good handoff.

Lower back was toast going into this, but now I feel fine. I noticed it better after the planks, but it was still sore after benching, so something got some blood flowing.

359

9/26/11 Josh Strength W2D2: Squat

@ HOH2

Warm Up:
Foam Roll
Band Pec/Lat
Lower Mobs

Squat:
Some
380x5x2
…Oly shoes
…Done after second set

Paused Oly Squat:
295x5x2
…Last one was slow

1 Leg DB DL:
50x7x2

Chins + GHRs:
BWx8x5 + BWx10x4

Side Bends:
75x8x2

Plate Twists:
25x10x2

Stretch/Rehab:
Wall Band Squat Stretch x 45 sec x 2
Standing Fire Hydrants x 15 x 2 (left side only)

Notes:
Feel like I’m getting sick. Thought it was just allergies and a little residual soreness this morning, but now I’m leaning towards sick. Congested in the nose, and now I feel it moving towards my chest. Knew it was coming as this girl I see is sick, and I thought I was invincible, but I’m obviously not and that’s what I get for a nooner.

Went in there feeling like shit. Nearly passed out after the second set of paused squats and was laying in an odd position on a bench watching my vision waver.

We’ll see how I feel tomorrow.

Squats were probably too wide due to some feedback from my new friend Josh, who asked if I was trying to wide stance. I said NO, but I closer to the form I was going from tapping off the box, really holding the position when my body wants to take the easiest route and let my chest cave. Was fairly happy but knew I was done after the second set. I unracked the 3rd one, went down, and didn’t come back up.

Felt much better after squats, but now I’m feeling like shit again.

On a more positive note, I’ve had a knot in the bottom of my left forearm for at least a week now, that I rolled on a dip bar handle and got out. Was very painful, but immediate relief.

360

9/28/11 Josh Strength W2D3: Bench Accessory

@ HOH2

Warm Up:
Foam Roll
Band Pec/Lat
BB Elbow/Forearm Roll
Lower Mobs

CGBP:
135x8
185x5
225x5
245x5
265x6x2
…last rep slow

DB Press:
Some
65x10,6
…Seems like this is a major week point and hopefully if it starts moving up I’ll see some carry over to bench or just my standing press

BOF:
20x12x3
…Gave up trying to straight arm these and allowed some bend in the elbow
…Head supported for the last set which I like

Dicks Press:
135x8,10,7,7,6
…Almost dropped last rep on my face. Managed to dump it behind me.

Leg Raises:
Some

Notes:
Meh, not doing so well. Core lifts went up, but still a bit fatigued and congested.

Hopefully, I’ll be good to go for Friday…

Note to self:
Set up SSB for dead sumo squats. Chain link 16 is where it needs to be