Theuofh's Training Log

Training Logs
361

[u]4/9/09 Saturday: Deadlifts [/u]

Warm Up:
Row x 500m x 2
Leg Swings
Dislocates and Push Ups
BB Cuban Rotation + OH Squats
Samson Stretch

H. Power Snatch + OHS:
Barx5 (M. Snatch)
95x3
115x3
135x3

Deadlift:
135x10
225x7
275x5
315x3
365x2x8

A little soft in the upper back. Need to slow down and realize I’m doing doubles and not high reps. Overall not too bad, any heavier and I will be sacrificing form for weight

DB Split Squat + Push Ups:
BWx12/+15
50x8/+20x5
(1:00 to 1:30 rest)

Semi-brutal, more to lack of rest than muscular failure. I used the high foot locks for the decline bench to raise my back foot. Good stretch and my legs were semi-toast after this.

Pull Ups:
ChinxBWx5
PUxBWx5x4
Neutralx5

Strength on these is down.

Stack External Rotations:
20x8/
15x10/x2
Some Extra for Left

Comments:
Took yesterday off due to circumstances out of my control. Good session today. Shoulder feels a little off, but not too bad considering how bad it was. Legs are kinda toast due to pushing the split squats hard.

Good workout.

Adaptogens:
Got a book on adaptogens, due to reading about rhodiola and some of the soviet and bulgarian concotions. I’m going to try and get some of the raw materials and make ethanol (grain alcohol) extracts. I’ll post more when I get some of the materials w/ some of the background info and uses in sport that I have found.

Good stuff.

362

[u]5/10/09 Sunday: The New Plan [/u]

…Very sore today. Cooked a bunch of food and finally am sitting down to figure out where to go. All things considered, a basic strength program to build back up and beyond where I was. Goal is to get a set of 5 at 315 on the squat by the end of this, if not sets across, and sets of 4 plates on the deadlift.

Percentages will be based off a Bill Starr 5x5 program for novice to intermediate I found on the internet somewhere. Sets pyramid up to a heavy set of 5. I will use this programming for the squat and deadlift. I will also use the percentages as used bent rows as a primary strength move, which I’ve never really focused on and it should help my shoulder. The program is 9 weeks.

Assistance moves will be RE in the 8-15 range. Goal is to beat weight/reps each workout.

I will add power cleans and power snatches to lift days, power snatches on deadlift day and power cleans on squat days.

I have included a heavy oly day.

Monday: Strength
Core Lifts:
Power Cleans
Low Bar Squats
Row
OH Press
Assistance:
Shoulder Rehab/Prehab Stuff
Back Extensions

Tuesday: Oly Technique + Conditioning
Oly Technique Work
Sprints/Metcon/C2/Sled

Wednesday: Strength
Core Lifts:
Power Snatch
Deadlift
Front Squat/Hi Bar (Light)
Assistance:
DB Bench
Pull Ups
Finisher:
C2 Intervals/Metcon

Thursday: Recovery
Stretching
Meditation

Friday: Strength
Core Lifts:
Squat
Row
Push Press
Assistance:
Calves
Fucking Curls/Forearms

Saturday: Wild Card
Heavy Oly Day… Work Up to Singles on Clean and Jerk
Grinder Metcon
Hill Sprints
Long Jog

Sunday:Rest/Preparation
Recovery Nature Walk
Sit in the Sun/Sit by the Pool
Cook
Clean
Pick Up the Pieces

…This is all subject to change. I already took out an oly day which I’m trying to convince myself to add and added curls. I want to keep it adaptable due to changing time commitments, recovery considerations, etc. Hopefully I can make it work. I really just want to start moving some weight on low bar squats and deadlifts.

Diet will be meat, fruit, and veggies, w/ some higher carb days midweek. Saturday I’ll probably end up having a cheat meal. I will attempt to keep it homemade. I’m going to try to stick to paleo foods for everything as much as possible. I have some Surge left, that I will also use on higher carb days. Diet is one thing that has slipped, not on a day to day basis, but I have been quite liberal w/ cheat meals and binging on shit for a day. I’m only going to log protein and make sure I get enough in.

363

[u]5/11/09 Monday: Lift [/u]

Warm Up:
Rower
Kinda Light DROM

Power Clean:
Some
205x2x5

Squat:
135x5
175x5
205x5
245x5
275x5

Row:
135x5
175x5
195x5
215x5

Press:
Barx12
75x10
95x5
115x5
135x5

Finisher:
Face Pulls - 40x12
Back Ext - BWx15
Delt Raises - 10x15
Sit Up - BWx20
Push Up - BWx20
…5 rounds

Comments:
Power cleans went up quick and easy. Bruised my right quad a bit going too hard. Squats weren’t bad either, but aggravated the shoulder a bit. I will use 215x5 to calculate a 1 rm on the row, and I used a bit of body English to get the final 2. Press wasn’t bad. Finisher was easy as well.

Less volume then I’m used to, but I’ll let it ride for a month. I was sore today as well, remnants of Saturdays deadlifts.

364


Thats more like it.

365

[u] 4/12/2009 Tuesday: Conditioning [/u]

Warm Up:
J Rope + Dislocates
Ham/Calf Stretch

65x10 OH Squat
BWx15 Push Ups
x 4 rounds

Leg Swings
Samson Stretch

T. Get Ups:
44x5x3

Conditioning:
50 kb swings
10 bw squats
40 kb swings
20 bw squats
…
10 kb swings
50 bw squats

= 10:30 minus last set of and 50 squats

Back cramped up pretty bad.

Comments:
Brutal minimalist fitness (bmf) workout I found on dragon door awhile ago. I did it awhile ago in 13:00 minutes I think. The worst is the burn in the forearms during high rep swings, but I broke it up a bit to go for time. Back cramped up terribly and no way I was going to suffer through 50 bw squats like that.

Short workout, wanted to get loose and get a good sweat going. Deadlift tomorrow.

366

[u]5/13/09 Wednesday: Deadlift[/u]

Warm Up:
2x300 m row
mountain climbers
legs oh to v-sit
samson stretch
muscle snatch + oh squat

P. Snatch:
Some
135x2x5

Went a little light due to back tightness.

Deadlift:
205x5
250x5
295x5
335x5

Front Squat + Neutral Grip Pull Up:
135x5+8
175x5+8
205x5+8x2

~1:00 min rest

DB Bench:
Push Upsx25
60x12,12,9

1:00 min rest

Rehab/Prehab + Abs:
External Rotations w/ Superman + Roman Twists
2.5+30x8+20x2
Scaptions + Reverse Sit Ups:
10+BWx12+20x2

Comments:
Shoulder feels a little fucked up from back squatting. I’m going to ice it and tomorrow is a rest day, which means hard static stretching.

I ordered some books which have arrived, which means I am sitting on 6 new books to read, plus 1 I started to reread and another one from awhile ago I never finished because of a more interesting one. I don’t know where to start.

Looked into getting some grain alcohol to do some adaptogen tinctures, which is fucked because its like $20 to ship. I might drive to Indiana or a neighboring state and try to pick up everclear or some high proof vodka just because it is cheaper.

367

[u]5/15/09 Friday: Lift [/u]

…No stretching or meditation yesterday. Perhaps I am biting off more than I can chew.

Warm Up:
3x300m row
knees oh to v sit
squat sits
samson stretch
leg swings
push ups + oh squat
lat stretch

Power Clean:
Some
210x2x5

Not bad. Caught one a little low, more too overextending and being slow after the pull; I am just pulling really hard and not worrying about the catch. I need to focus more on speed on the turnover and form. Wanted 215 but am taking the progression slow.

Back Squat:
135x5
175x5
205x5
245x5
285x3
225x8

[i]Nothing too heavy yet, but its still the first week of this template. It isn’t until week 5 that I am working up to 315 for a triple, which was what I based my 3 rm max on for percentages, which is probably pretty accurate.

I am going a little over volume on some of the loading, particularly on the 8s, due to it being a pain in the ass to precisely load the bar.

These bother my shoulder. I should stop this program. I’m going to experiment w/ grip/bar placement and see if I can find a compromise. If not, its going to be front squats, deadlifts, and various clean/snatch pulls.
[/i]

OH Press:
65x5
85x5
100x5
115x5
140x3
115x8

BB Row:
115x5
125x5
150x5
185x5
205x3
155x8

12 BB Ab Roll-Outs
12 Standing Abs + 15 Pullup Depressions x 2

Comments:
Got a 50" flat screen HD tv. Its pretty bad ass. I got a full motion wall mount too. I’ll hang it tomorrow, hopefully without breaking it, then I’m putting a long low bookshelf beneath it.

Low profile, makes my living room look bigger, and much superior to my old tv stand and little box tv from college.

I just need a leather couch and I’ll have the makings of a nice bachelor pad.

Training related, depending on how my shoulder feels I’ll be doing some light snatches and going for a clean and jerk pr tomorrow. I’ll try to tape it, but I have a zit on my nose so I may not. Sad but true. I’m going to finish w/ the prowler challenge on concrete w/ the low handles on my sled. Should be a pretty brutal day, and I hope it doesn’t rain.

368

[u]5/16/09 Saturday: Olympic Lifts [/u]

Warm Up:
Foam Roll
Jump Rope
OH Squats and Push Ups
Light Presses
Samson/Quad Stretch
Long Pulls

Snatch:
Worked up to 175x1… Got it w/ weak lock out.

Clean and Jerk:
Worked up to 225x1 and 235x1 clean only. Frustrating and I need to work on jerks.

Started raining hard as I finished and couldn’t get any traction to push the sled on blacktop, so tomorrow.

Comments:
Taped the workout. I’ll post the video when I get some time to go through it and edit it.

369

420×560 17.7 KB

New TV:

I’m just glad I didn’t break it mounting it. It isn’t that heavy, but I couldn’t get it high enough w/ enough control so I pulled up the couch to the wall, did a weird deadlift to knee, got my arm on top and bottom, and finally got it up there.

Editing my video from yesterday kept breaking windows movie maker, so I got an adobe premiere elements trial, edited it, and now it freezes when I try to export. I’ve tried about 20 times, w/ different codecs installed, w/ and w/o a song on it. I’m going to keep trying, but I’m pretty frustrated at this point.

[u]5/17/09 Sunday: Recovery [/u]

Foam Roll

Scap Wall Slides + Sleeper Stretch x 3

Trap Stretch (Front, Left, and Right)

Quad Death Stretch/Plain Leg to Butt Stretch x 3

Modified Hurdler Stretch x 3

Calf Stretch

Comments:
Shoulder isn’t feeling all that bad. Its still a little tender, but I have full range of motion and only feel a little pressure shrugged and adducted? (moved into body).

Got video from yesterday to export. Youtube is down, but I’ll upload it whenever it comes back up. Uninstalled all DIVX codecs from computer, then put on only ffdshow and it worked. Soundtrack came out bad, so next time I’ll convert to .wav and try it.

I’m modifying the template and doing heavy jerks on wednesdays instead of back off presses. I need the form work. Shoulder is holding up, so I’m going to continue training off the back squat percentages. I see how it is laid out, work up to a heavy 3 on friday, then come back and get it for 5 on monday, repeat ad nauseaum. I might just try and push it a little more and just add 5-10 pounds per week. The template is 7-8 and I should order some microplates.

Saturday’s Workout:

370

[u]4/18/2009 Monday: Madcow 5x5 Week 2 Workout 1 [/u]

Warm Up:
Usual stuff…

Power Clean:
Some…
215x2x5

These felt easy.

Squat:
135x5
185x5
215x5
250x5
285x5

Press:
Barx8
65x5
85x5
105x5
120x5
140x2 (failed attempt at 5)
125x5

Fuck. Hit the wall pretty quickly on those. I tried to add 5 lbs, the lowest increment possible, and didn’t get far. My shoulder strength is down a lot, I noticed it snatching on Saturday too, getting 165 and 175 up, but not being able to stabilize it. Going to keep working it I guess.

Row:
115x5
135x5
155x5
185x5
205x5

Standing Smith Calve Raises + Back Ext:
135x15+20
185x15+20
185x(12+9 RP)+ 10

Planks:
Front - 2 min
Side - 1min/

Cable Cuban Ext. Rotations:
?x15x2

Comments:
I look leaner even though I’ve been eating more. I’ve added 2-3 servings of fruit to my diet/day, some w/ breakfast and some mid-morning, and some post workout when I’m preparing the rest of my meal. Then greek yogurt w/ a scoop of Grow! Whey and blueberries pre bed.

The rest of my meals are:

  1. 3-4 eggs in coconut oil,2 low carb wraps for breakfast, fruit
  2. 2 oz almond/spinach/2 scoops whey shake w/ a piece of fruit
  3. meat and veggies and olive oil
  4. meat and veggies and olive oil
  5. meat and veggies and olive oil
  6. greek yogurt, whey, blueberries

veggies are: cauliflower, zuchinni, summer squash, artichokes, asparagus, green beans, and brocolli

I’m going to keep this up and see what happens to my bodyfat/bodyweight.

Otherwise, I don’t got too much to say, except cleans felt good and presses depressed me.

371

[u]5/19/09 Tuesday: Madcow 5x5 Week 2 Day 2 [/u]

Warm Up:
J. Rope
Light Presses
Bar OH Squat
Calve/Ham Stretch
Leg Swings
Samson Stretch

OH Squat + Ring Push Up:
95x5+15
115x5+15
1325x5+15x5 (only 4 OH squat on last set)

Leg shoulder started caving on the OH squats. Tried closer grip on the last set, but it didn’t help enough. Push ups might have something to do w/ it, but decent mix of conditioning/bringing up weak points.

High Hang Squat Clean + Push Jerk:
135x3x2
145x3
155x3

Meant to do this first, but I was 2 sets in when I remembered. Probably not as productive as it would have been if I were fresh and focused

Runs:
Jog Down and Back x 2
Run Down and Walk Back x 4

Cut it down to about 200m. Stopped when I noticeably slowed down. Went about 80-85%.

Comments:
The grass was about shin high for my sprints and it had the little seeds on it. Per my allergy test a bit ago, I am allergic to grass. Its a pretty shitty thing to be allergic too, but this was the first time I really noticed it. I guess its when it gets high and starts growing seeds is when it start to effect me.

My lower legs and knees itched pretty bad, but I washed them off and now they are ok. My nose is a little congested and I am starting to consider allergy shots.

Things could be worse, decent workout, deadlifts tomorrow. I’m not going to jerk and give my shoulder a bit of rest. Its weak, and hammering on it now I don’t think is the best way to strengthen it. So hard a couple days, then back of a couple days, then hard until it is strong again.

Going to Canada for 4th of July on the French River. Pike fishing, beer drinking, gun shooting, and other assorted hijinks. Can’t wait.

372

[u] 5/20/2009 Wednesday: 5x5 Week 2 Workout 3 [/u]

Warm Up:
Rower
Leg Swings
Samson
BarxMuscle Snatch + OH Squat
…Kinda short

Power Snatches:
Skipped

Deadlift:
135x5
225x5
260x5
300x5
345x5

Front Squat + Chins
135x5+8
175x5+8
205x5+8
215x5+8x2
…Short Rest

Not bad on front squats. Strength was down on the movement, but it is coming back pretty quickly. Had to break the chinups down after the first 3 sets. Went 4-2-2.

DB Bench + Back Extensions:
70x10+15x3
70x8+15
…Short Rest

Shoulder started popping on the last set.

Stability Ball Scaptions:
4x12x3 w/ pause

10 minutes of bike intervals

Comments:
Short and sweet today. Came in and moved two benches and some dumbbells from the “deadlift area”, which is simply the place I do my deadlifts. I didn’t ask if anyone was using it and it turns a girl/lady was. I feel like a dick for it, but she was doing curls and I was doing deadlifts so I said just curl and I’ll set up and we can take turns. She was probably using the benches for something else but oh well. In the perfect world we would have both have space to do our respective exercises, but I wasn’t willing to compromise and sit there and watch her do curls supersetted w/ something else. If it was a male, I would be like tough, but because I interfered w/ a female I feel bad. I skipped power snatches though, because I wasn’t about to do those with her behind me and I cut down my warmup due to space concerns. Again I feel like a dick, but my patience has been decreasing as of late. I probably should have asked if she ever deadlifted and if she would like to learn.

Then I had to work in w/ a guy squatting, but he took off after 2 sets so no problems there.

Shoulder cracked on DB presses, and it feels slightly fucked again. I’m going to ice and chill out tomorrow, then see how it goes w/ squats Friday.

373

[u]5/21/09 Thursday: 5x5 Week 2 Day 4 [/u]

Recovery:
Foam Roll

Sleeper Stretch
Calve Stretch
Trap Stretch
Quad Stretch
Hamstring Stretch

Iced Shoulder 3 times at Work

Comments:
Got my hands on some eleuthero. Couldn’t find cordyceps, schisandra, or rhodiola, but I haven’t looked toohard. Holding off on ordering ethanol as it is expensive to get pharmaceutical grade and shipping is expensive, and I may be able to just drive to Indiana and get my hands on some firewater or whatever the 190 proof stuff is called for cheaper.

Got some silene capensis and sinicuichi too to perform a little psychonautical bioassay with these oneirogenic specimens.

Going to keep up w/ the ice and trap stretching at work. It helps and my shoulder was feeling a bit beat up. I need to start doing the sleeper stretch pre workout too, as I have noticed it helping a great deal.

374

[u]5/22/09 Friday: 5x5 Week 2 Day 4 [/u]

Warm Up:
2x500m row @ 1:50/
Sleeper Stretch
DROM
Muscle Snatches/BB Cuban Rotation
OH Squats+PushUps

Power Clean:
Some
220x2x5

I’m getting the weight up without too much trouble, but I am muscling it. I’m slow getting my elbows around and my left wrist is kinda sore and I got a couple bruises on my collar bone. Need to focus on technique or else I am just practicing bad habits, specifically fast elbows and clean catch. I got 235 for squat clean on Saturday and I freezed frame the video and it was high enough to be a power clean. Really need to focus on this, simply to get my squat clean to where strength and not technique is the limiting factor. I attached the image

Squat:
140x5
175x5
210x5
250x5
290x3
225x8

Coming along and I’m anxious for the next couple weeks to be over where I will be moving to about 310-320x5 for my work sets. Feels heavier and it will start to be a grind. If I stall, I’ll switch up my programming, but I don’t want to get ahead of myself.

Press:
65x5
85x5
100x5
120x5
140x4…Failed @ 5
101x8

Going to home depot tomorrow to get some chains to use as microloaders. You just fold them over until it fits on the barbell:


BB Row:
135x5x2
155x5
180x5
210x3
155x8

Considered swapping these for DB rows and some face pulls and more specific shoulder rehab work, but I think the setup w/ the hard arch may carry over to my deadlift setup and upper back stability more. I’ll keep it up.

Comments:
Unenjoyable today after the squats and cleans I just wanted to take off. I’ve been agitated the last couple days, maybe due to some sleep/dream issues because of the calea too. Haven’t tried any of the other oneirogens yet.

I don’t feel too bad, but maybe a little internal adjusting to REM cycles or something.

So I kept it short, got my reps in and took off.

375


image

376

[quote]theuofh wrote:
image[/quote]

???

377

[u]5/23/09 Saturday: 5x5 Week 2 Day 6 [/u]

Warm Up:
J Rope
Calve Crank Stretch
10 85 lb OH squat + 15 pushups x 3
Leg Swings
Trap and Samson Stretch

P.Snatch + OHS + H. Snatch:
Some

P. Snatch + 3 OHS
Some at 155 and 165

Drop Snatches:
Some

Drop Snatch + 2 OHS:
Some

Jerks:
Up to 185 pounds, shoulders were pretty burnt out by this point.

Sled Springs:
7 short trips w/ 1 minutes rest

Comments:
Almost skipped todays workout in favor of sprints tomorrow and sitting in front of the complex pool today, staring at girls, and drinking beer. I pulled the weights out of the garage and did a workout in the beating sun, which was nice and a couple more weekends hopefully I’ll get a little brown on me.

It was so hot, the blacktop was melting and I left a couple big sled tracks before it just wouldn’t budge and I moved to the grass. Hopefully I wont get fucked for the blacktop marks. Pretty brutal, low handles only, and I had to keep my hips up or I couldn’t get any traction w/ my feet. Only got 7 before I said no mas.

Got a mangroomer today too and shaved my back. $40 is expensive, but it did a pretty nice job and I would give it the thumbs up.

Summer time is here and it is fucking nice.

378

[quote]Intersweat wrote:
theuofh wrote:

[Edit: Attempt 1 billion. This was 235 and this is high enough to be a power clean I think, leading me to conclude that I am capable of more if I learn how to get under it. ]

379

[u]5/24/09 Sunday: 5x5 Week 2 Day 7 [/u]

Rest

Comments:
College roommate came into town last night. Got terribly drunk and had a good time. Went to home depot today, didn’t get microloader chains, but got a bunch of MDF to build a bookcase/cabinet thing under my tv. I figured it would be cheaper than buying one, and I get to go through the fun of making it.

I ended up getting 1/2" MDF when I probably need 3/4" for it to be stable. Was going to get oak, but they only had the big 4’x8’ sheets when I only needed 1.5, so I opted for the MDF and saved 30$. I’m not a carpenter, but I think this will turn out alright.

Squats tomorrow, and probably sweating out a bunch of beer carbs.

Good times.

380

[u]5/25/09 Monday: 5x5 Week 3 Day 1 [/u]

Warm Up:
2x300m row
Legs OH to V-Sit
BB Muscle Snatch
OH Squat + Pushups
Leg Swings
Samson Stretch

Power Clean:
205x3x5

Dropped back down in weight and did for triples. Going by Prilepin chart, ~87% 2-4 reps x 15 total reps optimum. Better form today too, faster elbows and cleaner catch.

Back Squat:
145x5
185x5
220x5
255x5
290x5 (PR)

Not super deep as the weights are getting heavier, but I’m pretty sure I’m hitting legal depth. I might start taping some of these sets just to make sure. Same w/ my deadlift to verify form as I start getting into PR territory pretty much every workout.

Press:
70x5
85x5
105x5
120x5
140x3+2 push press

I’m going up to home depot this afternoon, to get microloader chains and some more hardware for that cabinet/bookcase thing. I’m very disappointed w/ the way this has been going.

BB Row:
105x5
135x5
160x5
185x5
210x5

Knees-to-Elbows+Back Extension:
BWx12+15x4 (No Rest)

Had to break up knees to elbows on 3 and 4th sets. But its been awhile since I’ve done them, and I feel much stronger w/ the movement.

DB Cuban Rotation + Pushups Plus w/ Pause
8+BWx12+10x2

Comments:
Solid workout. Squats are starting to get heavy, but even though they slowed down a bit near the end of the set, it wasn’t to the point where I was blowing blood vessels in my face and neck from straining. I think I may get through another week of this without too much trouble.