Theuofh's Training Log

Training Training Logs
301

[u] 3/5/2009 Thursday: Recovery Day 3
[/u]

Recovery:
Hot Shower
Foam Roll
Sleeper Stretch
PNF Hamstring Stretch
Light Full Body Stretch

Rehab:
Contrast Shower AM
800 mg Ibuprofen x 3
3 Ice Packs

Comments:
Sigh. Warm out. Wanted to lift after work in shorts and a t shirt. Rest day, then hopefully get at it tomorrow a bit, then maybe the Arnold as I live close.

Inquired about my shoulder in Eric Cressey’s locker room thread. Hopefully, he has some suggestions.

I am going to focus on these starting Monday:

  1. Heavy Horizontal Rowing Movements w/ Full Scapular Retraction
  2. Sleeper Stretch Several Times a Day
  3. Scap Pushups and DB Protractions
  4. External and Internal Rotation Work
  5. ART/Soft Tissue work on left trap, which seems more tender than the right.
302

[u] 3/6/2009: Recovery 4/Trial Workout 1
[/u]

Warm Up:
Usual…

Snatch Form Work:
85x3
105x3
125x2
135x2

Power Snatch + OH Squat:
145x1
145x2x4 w/ 1 miss OH squat

Snatching I never really noticed how heavy the OH squat is, but lowering it is half the battle w/ them.

High Bar Back Squat:
145x5
205x3
245x2
265x2
285x3x2 (-1 for dumping it)
285x2x5 = 15 total at 285

Underestimated the weight and had to dump one.

Ring Chins:
10,10,5,3,2 = 30 total

Pushups Plus:
3x12 on paralletes w/ feet elevated.

Comments:
Shoulder is feeling better. Still avoiding heavy OH work and threw some snatches and heavier OH squats in to test it. After recovery day 10 I will decide if I want to go back to the oly programming for awhile longer or switch to something else.

Gym is a disaster area. Plates and chalk all over, because I dumped an OH squat into my chalk bowel on Monday.

65 degrees out and in shorts and a t-shirt, so that is good.

Ordered a dragging sled, heavy duty pull up bar, and new sandbags.

Took a metabolic typing test and going to try eating in accordance for awhile. Getting an allergy test too to test for food sensitivities.

Sweet, Malibu on American Gladiators - YouTube .

303

Dude, you are a machine.

Do you train by yourself?

I seem to remember you saying that where you train has a slightly offset ground. Have you noticed that having any influence on how you perform certain exercises?

304

Thanks. Its still a work in progress, but I’m doing a lot better than I was a year ago.

I train by myself, but I wouldn’t mind a serious training partner.

The ground in the garage has a constant gradient sloping towards the garage door. I wear oly shoes and face against the wall opposite the garage door when lifting. So, it just kinda nullifies the heel on my oly shoes. I’m pretty used to it by now and I don’t think its creating any imbalances.

[u] 3/7/2009: Recovery 5
[/u]

Active Rest:
1:30 minute Hike at Quarry Park

Comments:
Sun was out and it was warm and I decided to check out this quarry park that is down the street from me. I’m going to start doing this on Sundays I think in the AM just to get more physical activity and sun in. There are a lot of other things like this around me, so I am going to explore more.

Shoulder was aggravated by yesterdays workout. I’m going to squat low bar on Monday at the gym in the power racks and start doing some of the heavier horizontal rowing movements/external rotation rehab.

If low bar bothers me, I’m going to experiment w/ deadlifts, not dual OH but mixed grip w/ the right hand pronated. I’ve been squatting a lot, but not a lot of heavy pulls, so it is a chance to bring up this weak point. This will also keep the internal rotation on my right shoulder and hopefully won’t bother my left.

If all else fails, there is the other air force base gym I have access to w/ reverse hyper/glute ham/and trap bar. I might be able to some trap bar deads/trap bar squats w/ the neutral grip and hopefully be fine. Hopefully…

Hill sprints tomorrow if it doesn’t storm. C2 rower intervals if it does. I don’t know which will suck less, but I’d like to get outside.

305

[u] 3/8/2009 Sunday: Recovery Day 6
[/u]

Conditioning:
4x500 m rows @ <= 1:50 (3 min rest)
2x250 m rows @ <= :47 (1.5 min rest)

Rehab:
Pull Up Scap Retractions: BWx2x10
Face Pulls: ?x3x15

Comments:
Training log getting too verbose again. Rowing sucks, but I’m going to try and push it at least once a week until I can hit 5x500 m @ <= 1:50 sec w/ 2 min rest periods.

306

[u] 3/9/2009: Lift
[/u]

Fuck recovery. I’m just going to be diligent w/ icing and rehab movements and avoid any aggravating movements until I feel up to snuff.

Back Squat:
135x8
185x5
225x5
255x4
285x4
275x5,5,5,3

Failed 5x5 @ 285 which was the plan. Burst some blood vessels in my face and disheartening considering I got 265 for 18 reps in one set before the new year. I’m going back to a heavy sets across once a week low bar.

Chins:
BWx7
+25x5,5,5,5,4

DB Protractions + Cuban Rotations
40+10x15+12x3

SLDL:
135x12
185x10
205x8,7

Bike:
15 minutes at a drip sweat pace

Comments:
Officially done w/ the olympic programming for the time being. Going back to heavy squatting. Need to make sure I am eating adequately as performance is falling off.

Weight is down to about 172 AM, but as I am getting weaker on my main movements it is time to re-evaluate, re-plan, and set some definite goals. I need to hit more movements, as I seem to fall back to the same ones at times like these.

I got an allergy test this morning and was considering getting the Signet MRT test. I am not 100% sure of the science behind it as there is not a lot of information available, so I’m going to hold onto my cash for the time being. I’m going to add almonds and cashews to my diet, but avoid walnuts because I am allergic to brazil nuts and hazelnuts, and because a walnut is an official tree nut, even though I didn’t test positive for it, I’m going to avoid it.

307

[u] 3/10/09 Tuesday: Snatches and Conditioning
[/u]

Warm Up:
Very little…
BW Squats, Squat Sits, Dislocates
10x65lb OH Squat + 10xPushups x 3 rounds
Shoulder Traction
Light Long Snatch Pulls

M. Snatch + OHS + H. P. Snatch + OHS:
95x1
105x1
115x1
125x1 + 2 snatches

Snatch:
135x1x2
135x2x10 (~40sec-1min rest)

Working on finding form and hitting groove. Shoulder felt fine on these. I want to go heavy again.


25 KB Swing
12 BW Push Up (Parelletes w/ Feet Elevated)
x5 rounds
10:00 even

Hanging Leg Raise:
3x10 (1 min rest)

Comments:
Went hog wild at work. We had a big meeting, so the boss got a bunch of refreshments and bagels, that no one ate, so I went to town afterwards.

Then we had a forum for lunch and got pizza. I had my beef and green beans w/ olive oil, then about 6 or 7 pieces of pizza, then the remaining 3 at about 4.

I just want to say its a shame that a room full of ~6 males cannot finish 2 large and 1 medium pizzas. Either way, I took the job upon myself.

I arrived home pretty bloated and my belly stuck out further than it usually does, w/ my hamstrings so tight I couldn’t touch my toes.

I was going to call it a rest day, but didn’t. I was also awarded something that I have been waiting on at work that makes it possible for me to do my job today.

And…

[u] New Schedule: [/u]
Mon: 5x5 Heavy Squat, Heavy Bench, Shoulder Rehab
Tues: Conditioning/Core, Optional Rehab
Wed: 3x5 High Bar Squat, Heavy Chins/Rows, Short Metcon
Thurs:Rest/Cardio, Optional Rehab
Fri: Deadlift, Core, Something Else?, Any Opinions?
Sat: Hill Sprints/Sled Sprints, Litvinovs
Sun: Nature Hike/Rest

…Any input/comments/criticisms would be appreciated. The goal is to maintain/increase strength while getting lean, in shape conditioning wise, and getting my shoulder back to 100%.

[u]START LOGGING WEIGHT AND KCAL/MACROS [/u]

308

[u] 3/11/09: C2 and Rehab
[/u]

Warm Up:
Rowing is a warm up to itself…

500m Row Damper 6:

  1. 1:49
  2. 1:43

250m Row Damper 6:

  1. :50
  2. :50.4
  3. :49.9
  4. :50.4
  5. :52.5

Standard to Weak Effort. Could’ve gone harder. I’m going to ease into it, which simply means I’m being a bit of a pussy.

Neutral Grip L-Chins:
6,5+1,5,4+1,4 (+1 means w/o L)

Face Pulls:
#3x12,12,12,9

Standing Internal Rotation:
30x12
50x8/x3

Back Extension:
BWx20,16

Comments:
2421 kcal
144g fat
53-21g carb + 10 g fiber from psyllium
225g protein

…In and out for the workout and kcals logged to stay on track. Got another bottle of HOT-ROX, but it is starting to make me anxious, especially when I’m cooped up all day. Some of it may be due to lack of sleep, and the nervous energy associated w/ it. Looking fuller from the carbs from yesterday.

309

[u] 3/12/2009: Rest/Recovery
[/u]

Recovery:
Foam Roll:
Quads, Hamstrings, IT, T-Spine

Static Stretch:
Hamstrings
Calves
Quads
Levatator Scapulae
Lats

Comments:
Sled and half of pull up bar set up arrived today.

Hamstrings very, very tight and still sore from Monday. Happens whenever I SLDLs. I’m going to keep it up as I think that is a weak point.

I’m going to pull a heavy deadlift tomorrow. Don’t know what I’ll get, hopefully over 385, but we will see.

Nutrition:
2133 kcal
124g fat
65g-28g carb
188g protein

173.2 lbs AM

310

[u] 3/13/09: Lift
[/u]

Warm Up:
Rower
Leg Swings + BW Squats
Snatch Long Pulls
Calve Stretch
Dislocates

Power Snatch + OH Squat:
95xsome
115xsome
135xsome [Warming up to DL…]

Deadlift:
135x5
225x5
285x4
315x3
355x1
385x.5 (DOH w/ bar rolling out)
385x1 (Switch to mixed grip…)
405x1x2 PR for 2 singles
355x2

405 went up w/o too much hassle. Not sure on my form, but I didn’t hurt myself but I’m sure it wasn’t the prettiest

High Bar Back Squat:
135x8
185x8
225x5x3

Low Cable Row:
60x15
90x15
120x12x2

Took awhile to find a good weight. Hurt my shoulder a bit or perhaps it was ticked off from deads and squats

Push Up Plus (Feet and Hands Elevated):
BWx15,12,10 (w/ pause at protraction)

Pallof Press?:
60x10/
80x12/x2

Recovery:
Contrast Shower
Sauna 10 minutes
Cold Shower

Had trouble finding a shower w/ cold water, but I did and it was ice cold. Felt good.
Comments:
Surpassed my expectations on DL and the olympic cycle probably helped even though I didn’t pull anything remotely close to as heavy.

There is nothing like pulling off the ground, snatches, cleans, and DLs all get me light headed and a little high if they are heavy enough.

I’m going down to ~165lbs AM if I don’t get any weaker. I don’t want to get caught up on my weight, but that leaves room for a good strength/mass cycle afterwards.

Nutrition + Weight
172 lbs AM

2626 kcal
155g fat
36g-12g carb + some fiber supplement
267 g pro

…Had a PB protein shake while watching a movie, which put me over by about 400. Thats my usual deal on the weekends, where I stay up later. Sunday usually ends up low as I run around all day, and don’t remember to eat.

311

Good weight on the 405. Do you think you could get some videos posted? Not sayin’ this because I doubt your lifts at all, I’m just interested in what your form looks like.

312

Thanks. I was thinking about getting a cheap video camera. What kind do you have?

I’ve heard some things about this flip mino, it’s pretty cheap, and will serve any purpose I need.

I want to see what my form looks like too, especially deads, cleans, snatches, and even squats. Its a said state of affairs when there is nobody around to give you feedback or form cues, and you have to resort to a camera.

313

[u] 3/14/09 Saturday: Snatch Work and Sled Sprints
[/u]

Warm Up:
Usual…

Snatch:
Worked up to 155 for a bunch of singles.

Got some video

Sled Sprints:
+45lbs x 6 trips

Not sure of the distance. The last couple it took me about 20 seconds.

Comments:
Picked up a flip mino today. Cool little device, great for catching quick clips. My only issue is the lack of zoom, so you pretty much have to set it up where it will capture your frame of interest. Thanks Flow for asking for some video, because I meant to get one eventually but I would have kept putting it off. I’ll get some of the snatch videos up.

I’ve been reading Lame Deer: Seeker of Visions, about a Sioux medicine man. Good read, talks about a lot of the traditional ceremonies.

The Sun Dance is one in particular; the participants would attach themselves through the chest flesh to a pole mounted on the ground, then without food or water, pull against it all day in the sun until it ripped out. In the real old days, some of the participants would get it under the muscle then run against it until it ripped out. The other options are hanging suspended where you will wait to have your body weight rip the hooks through, or drag around up to 8 buffalo skulls attached through the back until they rip out.

The ceremony was only for men, but I believe some women were allowed to participate. I believe they were pierced in the arm, instead of the chest. Some women would also cut little squares of flesh out, as their offering.

It wasn’t a rite of passage, just a simple offering of suffering and one’s own body to the universe. Its pretty powerful stuff.

Interesting, and it makes feel pretty shitty about the current state of affairs in the world.

This was an interesting article too:
http://www.exuberantanimal.com/essays_stories_writing/arnold/index.php

314

I actually don’t know what kind of camera I have :frowning: It’s technically my parents; I just jack it every once in a while to film my progress. It does the trick- that’s all I know. I used the same camera a year ago to photograph this highland games comp I attended in Scotland, so it isn’t new. Pretty basic, when I consider that my friend’s phone seems to produce better quality pictures.

-_-. . . technology.

Anyway, when can you get those videos posted?

Interesting article link.

Native Americans had some rituals of epic proportions. Truly amazing displays of human faith and mental power. If I’m interpreting correctly the message you are putting across, it does indeed seem to be the case that today many harmful faith-driven actions are based on false-martyrdom and manipulation on the part of ‘superiors’, as opposed to honor. True honor seems to be rarer than ever before, but perhaps my cynical attitude is merely a product of the media’s subjective and incomplete painting of the world.

It’s tough to say :slight_smile:

Sorry for the political rant.

315

Snatch Form Work

…Ugly. Bar needs to get closer to the body and I need to pull myself down more into the more vertical high bar position. None of those were good and I have been pretty tight in the hamstrings, glutes, and adductors since Monday.

I’m going to tape some more snatch sessions and make sure that the forward tilt was more a remnant of tightness than my usual snatch landing position.

I ended up getting the flip mino. Kinda expensive for what it does, but easy to use and you just plug it into your computer and can copy the .avi’s right off of it like a removable hard drive.

I’m not sure what I was trying to get out in my little rant either, and I have some laundry and shit to do and if I sit down to think about it I will get lost in thought for about 4 hours. The article and book I were reading were unrelated at the time, but it is interesting that I stumbled upon them at the same time.

316

[u]3/15/09: Recovery & Rest [/u]

Recovery:
5 min Jump Rope
Full Body Static Stretch
Hamstring and Calves PNF

Comments:
Experimenting w/ a hamstring stretch like someone would do on a stretching table. I can get my one leg underneath the corner of a futon, then use a jump rope to pull my other leg. I could barely touch my toes before and now I can get my palms on the ground relatively easily.

Picked up some crawfish from the store. Going to try them for the first time.

317

I’m a fan of this log. It’s a treat to follow. Lotta good stuff in here. Glad you’ll be adding some vids.

How’s the shoulder doing?

318

Thanks.

The shoulder is still pretty bad. I’d say its less agitated because I cut down on the lifts that aggravate it, but these next couple weeks are going to be interesting as I’m going to go back to full bore training.

I’d like the bump to go down, but its still visible and I’m taking the pain day by day.

I’m going to put more effort into stretching upper body and I should pick up Robertson’s thing on upper body warmups.

If it gets any worse I’m going to have to take some time off/drastically modify my training.

319

I checked out your video. I noticed the weight bouncing back off the ground. Do you have rubber coated plates? I would like to be doing some Olympic stuff but I don’t want to destroy my garage floor or driveway in the process of dropping the weight.

320

There called bumper plates. They are not rubber coated, they are 100% rubber. Some of the more expensive ones have metal inserts.

[u] 3/16/2009: Volume Day
[/u]

Warm Up:
Usual…

Low Bar Back Squat:
135x10
185x6
225x5
255x3
280x5x2
280x4
275x4,2,2

Groan… Should’ve taken it at 275 from the start. Might cut back and just work about to one heavy set of 5, w/ some more lifts at lower intensity, ala one of the online templates. I don’t expect much until I start eating again.

Pull Ups:
Shoulder Complex Warmup
BWx3+20 push ups
BWx8,8,8,6,4,3,2,1 = 40 total

Paced at start w/ more rest, then just wham bam when I started to get fatigued

Hack Squat Sled:
90x12
140x12,12,12

Going to start using this more if my shoulder is continually aggravated by high bar squats. This was pretty hard for me, even w/ very little weight.

Straight Arm Lat Pull Down + Pushups:
60+BWx12+20x3

Shoulder rehab

HLR’s:
6,6,5,4,3,1

Hanging in smith machine, so legs never totally down, and have to stay contracted whole time, w/ bent arm hang. I like doing them like this and it kinda forces a real slow pull to the hollow position at the top.

Comments:
Hard workout. Squat is stuck and will probably remain so. I’m going to push through w/ the fat loss.

Nutrition:
2218 kcal
127g fat
42-14g carb (…Need more fiber)
235g pro

  • small slice of cake at work