Theuofh's Training Log v2

Training Training Logs
581

[u]9/26/12 SH’s B2 W2D3 [/u]

6:00 PM @ Jarvis

Warm Up:
Week

DL:
Some
405x3x3
…loose belt…
425x3x2

Bench:
Some
230x3x3

Block Pull off 45lb Bumpers:
425x3x2

BB Row:
135x15,10,10

45 deg Back Ext:
26x12x4

Notes:
Should’ve warmed up better. Left side was aching on the pulls and I had to put the lax ball in it between sets. That said, I felt pretty good despite squatting yesterday which usually has my adductor feeling like shit the next day.

Been working very hard with work, school, and social life. Need to make time to stretch even when I’m beat and want to do nothing.

582

[u]9/29/12 SH’s B2 W3D1 [/u]

10:00 AM @ HOH2

Warm Up:
Solid

Bench:
245x3
265x3x2
280x2x2 …long pause

Squat:
Some
315x3x2
…Skipped last set due to rib aggravation

WG Incline Swiss Bar:
Some
225+HCsx2x2

CSRs + Belt Squat:
Some
2.35 x 8 + 90 x 12 x 5
…focused on activating left glute

Planks:
5 min total

Notes:
Lower back was feeling completely destroyed in a fatigued sort of way. Benching went fine.

Went for like a 6 mile trail hike afterwards that was some nice active recovery. Then ate a pound of ground beef and half an oven pizza.

[u]9/30/12 Recovery/Mobility [/u]

10:00 AM @ JVS

Stretch + Roll

Notes:
Couple weeks past masseuse did a real weird adductor stretch that helped rib/QL pain immensely. Figured out how to do that two ways with a band.

583

[u]10/29/12 SH’s B2 W3D2 Attempt [/u]

6:00 PM @ WSU

Complete bullshit. Rib hurt at 3rd warmup. Spent time stretching

Notes:

Easy day but a lot of coffee.

Had an exam on which the professor put a question on there he specifically said he wouldn’t. I was pissed then had a shitty workout. Then on top of it I was getting a burrito and some twinkish runner was in front of me asking if they had whole wheat burritos then he wanted free extra meat. I was too exhausted to care at that point but at least I’m not that guy.

584

[u]10/4/12 SH’s B2 W3D2 Attempt 2 [/u]

6:00 PM @ WSU

Warm Up:
Solid

Squat:
Some
335x3
355x3x3
365x3x2
…fast and easy
…slight rib pain

Pull Ups:
BWx6,8,6,8,10,10
…supersetted with squats

Notes:
Fucked week. Lack of sleep and excessive amount of work is taking its toll and I’m trying hard not to do anything to get myself in trouble when my self control is comprised and I’m in a “I don’t give a shit” mood.

Adjusted workout accordingly. Managed to stretch enough to get left side to relax enough to squat although it was tightening up on last reps. Still very, very happy with that improvement.

I’m leaving Sunday night for a work trip next week. I have no idea how it will go but at least its a deload week.

585

[u]10/6/12 SH’s B2 W3D3 [/u]

12:00 PM Massage

  • 2 Way Glute Stretch + Soft Tissue
  • Hip Flexor Stretch + Psoas Release

7:00 PM @ HOH2 Lift

Warm Up:
PVC Roll
Legs OH to V-Sit
Hip Flexor
Rolling Glute
Cossack

DL
Some
390x3
415x3x2
435x2x2
…belt for last set

Bench:
Some
245x3x3

DL
…belt…
445x3x2
…should have been block pulls but I didn’t want to set them up

GHRs:
2 sets

Notes:
Didn’t get in there until late and really just got the main stuff done. Felt OK but rib was tender again and I used DOH w/ straps for all heavy deadlift sets.

Back felt noticeably better after I was back into the swing of things.

Need to get some sleep.

586

…last week was out of town and got only 1 deload session in w/ some DB work

[u]10/13/12 SH’s B3 W1D1 [/u]

12:00 PM @ HOH2

Warm Up:
Did it

Bench:
Some
245x6x3
…2 sec pause

6 Mat Block Pull:
Some
365x8x3
…belt last set only
…no rib pain = awesome

WG Swiss Bar Incline:
Some
155x10
165x10,5
…hit the wall hard here

Pull Ups:
BWx8x4

CSR V Grip:
Some
2ppsx8x2

…Cut it here

[u]10/14/12 …finishing yesterday’s [/u]

Warm Up:
Shoulder Horn - 5x20,8x20,10x15x2 …slow eccentric
Band Lat and Shoulder Stretch
Pec Stretch

HS Hi Row:
Some
2ppsx12x2

Standing 1 Arm DB Press:
45x8
55x5
65x10/x2

Ys :
8x12x3

Swiss Bar Front Raise:
Barx15/x2 (narrow/med grip)

Planks + FG BB Curls:
Front x 1min x 4 + 65 x 12 x 4

Notes:
Back to it.

Original workout was main work + 8 sets lats/upper back w/ 6 sets of shoulders + abs. Ling chi.

Did not prepare at all for first workout and went in there on an empty stomach at noon. Need to start preparing for this workout Friday night.

587

…last week was out of town and got only 1 deload session in w/ some DB work

[u]10/15/12 SH’s B3 W1D2 [/u]

5:30 PM @ HOH2

Warm Up:
Extensive

Squat:
135x10
185x8
225x5
275x4
305x3
325x4x4
…belt for last 3 sets
…some rib aggravation

Floor Press:
135
185
225x5x4

Front Squat:
135
185
235x8x3

Wide Foot 45deg Back Extension:
mini x 12
mini + 15 x 10
mini + 20 x 10
BW x 15

Notes:
Doesn’t look like a lot but I was pretty smoked by the end of it. Its Monday and I was already up late catching up on school work I didn’t get done last week and it will be the same tonight.

I still owe 4 sets of unilateral leg work plus abs which I’ll get to tomorrow either AM or after class.

This used to be fun and easy but now with a full time job, school, lifting, and a woman, its all just work, and none of it is easy.

588

[quote]theuofh wrote:
…last week was out of town and got only 1 deload session in w/ some DB work

[u]10/15/12 SH’s B3 W1D2 [/u]

5:30 PM @ HOH2

Warm Up:
Extensive

Squat:
135x10
185x8
225x5
275x4
305x3
325x4x4
…belt for last 3 sets
…some rib aggravation

Floor Press:
135
185
225x5x4

Front Squat:
135
185
235x8x3

Wide Foot 45deg Back Extension:
mini x 12
mini + 15 x 10
mini + 20 x 10
BW x 15

Notes:
Doesn’t look like a lot but I was pretty smoked by the end of it. Its Monday and I was already up late catching up on school work I didn’t get done last week and it will be the same tonight.

I still owe 4 sets of unilateral leg work plus abs which I’ll get to tomorrow either AM or after class.

This used to be fun and easy but now with a full time job, school, lifting, and a woman, its all just work, and none of it is easy. [/quote]

If time is getting to be a constraint, set a time limit for your assistance work and just do what you can do is 20-30 minutes or whatever. It’s just there to cover for what the bulk of your programmed volume doesn’t get.

589

Excellent news, but given that leeway, I tend to gtfo when I should be spending time doing assistance work. I’m going to try and do it as programmed.

[u]10/17/12 SH’s B3 W1D3 [/u]

5:30 PM @ HOH2

Warm Up:
Extensive

DL:
135x10
225x5
315x5
365x2
405x3x5
…straps for all but last set
…belt on at set 2

SSB Squat:
155x10
205x8
245x5
295x4x4
…no belt
…felt so awesome

GM:
135x10
185x5
225x6
245x6x2
…mix between squat morning and good morning

Chins:
BWx10
25x8
35x8x2

NG Pull Down:
90x20x2

RC Leg Raises:
60 total w/ short rest

Notes:
Went in there feeling beat and tired, but I had a Monster Lo Carb before hand and it kicked in halfway through DL. I forgot how effective a well timed, moderate to large dose of caffeine was to a good evening workout.

Pain went away through DL as I was doing a band IT band, hip glute stretch in between sets. SSB squats felt awesome still a bit heavy.

Good mornings were a mix between squat and GM, which I liked because I felt my glutes activate, until I asked Ed to coach me then they were all HS. I’m going to keep doing squattish ones as I think it hits my hips/glutes more, which feel weak.

All else is well, although I’m a bit short on sleep and protein so far this week.

590

…Totally screwed up this block. Did D1W1, D2W2, and D3W3, instead of D1W1, D2W1, D3W1

[u]10/20/12 SH’s B3 W2D1 [/u]

Warm Up:
Extensive

Bench:
265x4x4
…long pause
…rounded up

6 Mat BlocK Pull:
375x5x4

WG Swiss Bar Incline:
175 + LCs x 8 x 3

Notes:
Skipped assistance as I had to help a friend remodel which included moving appliances, ripping out a wood floor, then loading a truck and taking it to the dump.

[u]10/22/12 SH’s B3 W2D2 [/u]

…This is actually week 1’s workout

Warm Up:
Foam Roll + Rumble Roll (Upper + Lower)
Leg OH to V-Sit
Samson
Glute Briges on Bench w/ Strech
Band Adductor/Glute

Squat:
Some
…belt…
315x6x3
…took awhile to get warmed up
…lower back was rocked so I put the belt on

Floor Press:
Some
225x8x3

Front Squat:
Some
225x10x3

Sumo Pulls on Belt Squat:
1pps x 10 x 4
…Worked on flossing hips

Notes:
Rib was painful at the start of squats but I did a lot of warmups/stretching and it was fine after that.

Left glute is firing on all cylinders and now all I have to do is work on this left adductor and I should be back close to 100%.

Will do some BW BSS, stretching and planks before bed. I have to finish a presentation before then.

591

I hadn’t looked that closely at your weights the past few entries. That would explain how not-fun it’s been, haha.

592

After that first week I was like f— it feels like the end of W3 and it was.

593

[u]10/20/12 SH’s B3 W2D3 [/u]

Warm Up:
Enough

DL:
Some
410x1+4x5
…1 rep hook grip beltless
—4 reps w/ belt
…fast

SSB Squat:
Some
295x5x4
…belt

Good Morning:
Some

Chins:
BWx8
1chx8x3

Face Pull:
2x15-20

Notes:
Deadlifts were very good, best in awhile. Squats took some warming up but those were good too. GMs killed that rib, so I did a ton of reps with 135.

Monster low carb before this work, too. Small enough price to pay for another good oen.

Rough day at work.

594

[u]10/27/12 SH’s B3 W3D1 [/u]

Warm Up:
Enough

Bench:
Some
275x3x5
…paused
…long pause last rep

6 mat Block Pull:
Some
400x4x4
…belt last 2 sets
…straps

WG Swiss Bar Incline:
Some
185x6x3 + LCs

Notes:
Skipped assistance due to time/focus. I just wanted to be done.

I’m off the leash a bit and kicked my working maxes up a bit on bench and deadlift. Squat I’m still taking it nice and slow.

This went well. Looking forward to next block and pushing it a bit more.

595

[u]10/30/12 SH’s B3 W3D2 [/u]

Warm Up:
Enough

Squat:
Some
345x3x5

Floor Press:
Some
245x4x4
…paused

Front Squat:
265x6x3
…flew up

Notes:
Sick yesterday and I came home from work and went to bed. I could have just been hung over, but I went to a coworkers on Sunday for dinner, had 2 margaritas and 2 glasses of wine and didn’t feel like that drunk. Upset stomach all day too.

Got this one in after class and I’m still feeling a bit shitty so I skipped assistance.

596

[u]11/4/12 SH’s Acc2 Deload 1 [/u]

Warm Up:
Much needed…

CG Bench:
Some
245x5x3 …paused

WG Bench:
135x8
165x8
185x8

Seated 1 Arm DB Press:
45x10/x3

BW BS Rows:
BWx10x6 between sets

Micro Band Face Pulls:
15x3

Notes:
Got slammed this week. I was just exhausted all week and ended up scrapping my last DL workout. Feeling much better.

Out of town Tues-Thurs and get back sometime Friday. I’ll get a squat/DL deload in tomorrow, then try to do whatever if I have access to a hotel gym.

597

BW Update:
As a side note, which is very interesting after moving to 3 training days a week with no other assorted BS in there like prowler or anything of that nature, my BW is up to 193. Last time I weighed myself I think I was averaging about 185.

Its not all good weight, as I’m a little softer, but a lot of it is good solid mass gains. I can feel it in my chest and see it all over.

Past week and a half my food choices have been terrible, mostly due to having to buy lunch at work where I usually get a double hamburger w/ onion rings. This is after skipping breakfast or having a quick protein shake, then whatever for dinner, with a shake before bed.

Before that, things were fairly solid. I need to get back on that horse and hopefully things will continue to progress.

598

…Out of town with really shitty travel. Feel beat up after deload.

[u]11/10/12 SH’s Transmutation 2 W1D1 [/u]

Warm Up:
Don’t Remember

Squats:
Some
305x5
325x5
…belt…
345x4x3
…In lug soles w/ wider stance last two sets. Kept getting forward and on my toes

3 mat Block Pull:
365x5x3

GHR:
1 chain x 8 x 3

Goblet BSS:
KB x 10 x 2

Ab Wheel:
BWx20x4

[u]11/12/12 SH’s Transutation 2 W1D2 [/u]

Warm Up:
Agile 8
Some Neck/Trap/Shoulder Band Stuff

Bench:
Some
255x5
265x5
275x4x3
…Short pause

SSB Squat:
Some
295x5x3

Low Row:
150x8
175x8x3

KB Seated 1 Arm Press:
35x10
50x12x2

DB Curls + Shoulder Stuff:
5 sets

…Short rest on all assistance

599

[u]11/14/12 SH’s Transmutation 2 W1D3 [/u]

Warm Up:
Don’t Remember

DL:
Some
375x5
…belt…
405x5
425x4x3
…straps for all but last set

Paused Incline Bench:
Barx10
95x10
135x8
165x5x3
…Tried to go up but come back down and stayed here
…normal grip/no swiss bar or reverse
…weak, hopefully I’ll get some carry over if this comes up

1 Leg Squat to Box:
BWx5x5

Cossack Squat:
BWx10/x2

45 Deg Back Ext + Delt Raises:
Mini x 10 + 15 x 12/ x 4

Notes:
DLs felt heavy. Still a bit beat from travel. Leaving again end of November.

600

…Went in yesterday but left side was bad. Couldn’t even squat w/ bar w/o pain. Stretched then and last night and gave it another day.

[u]11/18/12 Stronghold’s Transmutation 2 W2D1 [/u]

Warm Up:
Long

Squat:
135x10
185x5
225x5
275x5
315x5
…belt…
340x4
360x3x3

6" Block Pull:
Some
390x4x4
…hook grip first 2 sets
…Ed made actual blocks to pull from other than mats

Swiss Ball Glutes:
BWx12x3

KB BSS:
KBx10/x2

HLRs:
Didn’t count