Theuofh's Training Log

Training Training Logs
401

[quote]
I’m also going to order a belt and start wearing it if I stall on my squat and DL.[/quote]

I’ve never used a belt… well ocassionally in my younger days going for a 1rm but never for sets. I did a 320k rack pull from the knees for 2 last friday with no belt or straps… only chalk. Easy peasy ;o)

When it comes to Oly lifts and stuff I’m not so sure but I consider myself first and foremost a bodybuilder and, IMO, belts teach the abs/erectors to push out instead of tightening around the spine. The problems arise when you’re bending over to pick up the shopping (without your belt) on a Sunday afternoon and wham. Just my opinion obviously.

402

[u]6/8/09 Monday: 5x5 Week 5 Day 1 [/u]

Warm Up:
3x300m Row @ 1:45/500m pace
Legs OH to V-Sits
Leg Swings
Deadhang
Samson Stretch
OH Squats + Pushups

Power Clean:
Some
220x2x4

Going to start increasing linearly on these as well, Twice a week @ 2-3lbs per workout → 5 lbs/week increase for the rest of the program. Interested to see how that will go.

Back Squat:
Barx5
155x5
190x5
230x5
265x5
305x5 PR

Suprisingly easy, but I got pretty psyched up.

Press:
Barx5
75x5
90x5
110x5
130x5
145x5 PR

BB Row:
115x5
140x5
165x5
195x5
220x5 PR

This was very tough. Not as concerned w/ this lift as the others though

BB EZ Curl + Delt Raises:
25s+10x12+15x1
35s+15x8+12x3

Cheated a bit last rep to get it started on curls and Delt raises was like a triple RP.

Plate Pinches:
3-10sx30sec/

Sitting Calve Raises:
Some

Comments:
In 5 rep PR territory on all lifts. I based the program off a 315x3 back squat max so I’m pretty close to there. Feel good.

403

[quote]Intersweat wrote:

I’m also going to order a belt and start wearing it if I stall on my squat and DL.

I’ve never used a belt… well ocassionally in my younger days going for a 1rm but never for sets. I did a 320k rack pull from the knees for 2 last friday with no belt or straps… only chalk. Easy peasy ;o) [/quote]

Nice lift. I’m not a big fan of straps either, but I can see the value in them doing heavy pulls for higher reps.

The belt would be more a crutch if I stall out, just so I can keep some forward momentum. Additionally, If I make it through the next 5 weeks or so, I will be pretty close (~30lbs) away from 4 plate squat. I’m getting a little ahead of myself, and I can probably get 10-15lbs or more out of the belt, which is pure speculation because I’ve never used one.

I don’t see the problem w/ the belt there. Even w/o one, you are drawing in a big breath of air, which is probably pushing against the abs from the inside to stabilize the spine. I see them as like the outer wall of support.

The belt just serves as an additional outer wall, letting the abs push back against the belt to stabilize the spine even more, and I would only really use it for heavy PR sets.

I’ve definitely noticed an increase in the thickness of my midsection, and I would attribute it to squats and pulls. Its not the most aesthetic thing and if I eat a large meal, I look like a potbelly pig, but it does serve its purpose well.

…On another note since you mentioned Olympic lifting, I found out there are not 1 but 2 crossfit gyms in my area now. I emailed the guy yesterday about maybe getting a group together to do olympic lifts one day a week. It would be nice lifting w/ some other people, especially those that know what they are doing and provide an eye and some feedback on technique and form. Additionally, some camaraderie (I had to look up the spelling of that) w/ some other lifters and some friendly competition would be nice as well.

I just wonder if he’ll get back to me.

404

[u]6/9/09 Tuesday: 5x5 Week 5 Day 2 [/u]

Warm Up:
A little bit of everything…
More light lift based than DROM or stretching

OH Squats + Ring Push Ups:
75x10+20
95x10+20
105x10+20

Muscle Cleans:
105x1 floor + 2 hang
125x1 floor + 2 hang

Muscle Cleans + P. Jerk:
135x3
155x3

H. Hang Clean + P. Jerk:
155x2x3

Clean + P. Jerk:
155x1
175x1
195x1
…Stopped There

Comments:
Tired and haven’t been sleeping well. My air conditioning is broke I think and I woke up last night in a hot, hazy room, covered in sweat. Pretty shitty and its been like that couple of nights.

Took it easy today, focus on technique and form. First time on the muscle cleans and I like the movement, it got my elbows moving around quick. Jerks are getting smoother, before I was just trying to throw everything into it w/ no timing whatsoever and my shoulders got a bit shell shocked. This time I was really getting a good push w/ the legs and just using whatever shoulder drive was left over to get under and support it. Went pretty light, but I’m going to start working back up on the jerk.

370x5 DL tomorrow so I’m getting some sleep tonight.

405

You should listen to some of Stuart McGill’s stuff on belts/lower back health…

This is just the first link I found. There’s better info out there.

Haven’t read the pdf (yet) but I know Stuart is an expert on back health. I’ve listened to some of his pod casts on the web. Smart cookie.

=========

Edit: Have now read the pdf. I definitely think you should consider his opinion.

406

I skimmed the .pdf, I’ll read it through the later. The only reason I would wear the belt, is to get a few more pounds, which admittedly is cheating and the article says not a good reason for wearing one.

[Edit: At the sake of offending anybody who lifts w/ a belt, I don’t think its cheating in the absolute sense, but in my case it would be cheating if I used it to complete a program that I intended to do w/o one.]

I’m starting to feel a little better about the programming after today, and I’m still worried about the PR sets of 5, which intimidate me more than a little bit. I think I can handle 3’s, but 5’s scare the shit out of me.

We’ll see how it goes and I haven’t ordered one yet, and I contacted elitefts to see if they had any in stock that somebody returned, and they didn’t in my size. It takes 3 weeks to make one so they said, which will be at the tail end of the program so I doubt I’ll be ordering one.

I appreciate the input and thanks for the info.

[u]6/10/09 Wednesday: 5x5 Week 5 Day 3 [/u]

Warm Up:
2x300 m row
knees oh to v sit
muscle snatches
leg swings
OHS
samson stretch
push ups

P. Snatch:
Some
145x2x3

Pretty easy. Stopped at 3 due to crowded weight room, which is never conducive to taking a weight from floor to OH as fast as possible. Good warm up for DL

Deadlift:
145x5
235x5
275x5
325x5
370x5

It could be my ego and I did have headphones on, but I swear the weightroom went dead silent for a minute after I finished the last set. I don’t set it down quietly at all, but I don’t intentionally make a spectacle of myself. Either way, felt pretty light and went up fast. Upper back may have been a bit soft and I meant to tape it to verify form, but I forgot my camera. I’ll make a point to pack it ahead of time next week.

Front Squat + Pull Ups:
155x5+6x1
190x5+6x1
230x5+6x3

Slowing down the pace a bit. Front squats for set of 3+ are pretty draining for me and these felt heavy. Switched to chins today and had to do them on one of the split wide handles. I much prefer the bar which I can get my chest to, to judge a quality rep. My forearms were touching my biceps and my arms were flat to my side, but I couldn’t judge how high my chin was.

DB Bench + Back Ext:
Pushups x 20 + 15 BW Back Ext.
45+0x10+0x1
75+25x10+10x3
75+25x8+10x1

Felt heavy but still assistance/maintenance work until I the program is over.

Abs:
Landmines -
Barx10
20x10
30x10
…2 count

Reverse Situps -
BWx15
…boring

Standing M Ball Slams -
18x10x3

First time for the landmines and by the end of my workout the weightroom was not crowded. 30x10 for a 2 count took awhile and felt it more in my shoulders and arms then abs. Like the movement though.

Comments:
One more down and I’m admittedly terrified of PR sets of 5.

407

[u]6/11/09 Thursday: 5x5 Week 5 Day 4 [/u]

Rest/Recovery:

Foam Roll
Band Dislocates

Calf/Hamstring Stretch
Trap Stretch (Front,Side to Side)
Forearm Stretch

Hamstring PNF w/ Band

Hip Flexor Death stretch

Comments:
Pretty loose today, which is becoming a trend. Warming up, my hips used to pop dropping into OH squats and I would have to force myself back to stay off my toes, until I got loose. Now, I can get down semi-effortlessly.

I feel like I deadlifted yesterday, but otherwise ready for tomorrow.

Had a fiesta burrito special for lunch. Eggs and shredded beef burrito at this Mexican place with the guys from work. This is my new favorite meal.

408

[u]6/12/09 Friday: 5x5 Week 5 Day 5 [/u]

Warm Up:
3x300m row
knees oh to v sit
muscle snatch
leg swings
oh squat
samson stretch

Power Clean:
220x2x4 (-1 miss on last rep)

Back was tight and right wrist is a little messed up. These were tough, but I did them anyway

Squat:
152x5
190x5
230x5
265x5
311x3
230x6 (Failed attempt at 8)

[i]Really focused on sitting back and controlling my head position. I do notice when I look forward to slightly down I feel my butt work more, and if I look up, my back position changes and my quads work more.

311x3 I got pretty deep, and 230x6 I was going super deep and bounced off one of the support pins hard enough to toss me off balance. I ended up on the pins.[/i]

Press:
75x5
90x5
110x5
127x5
150x3
115x8

BB Row:
115x5
140x5
165x5
195x5
226x3
165x8

Hammer Curls w/ Hammer Curl Bar? + Sitting Calve Raises:
bar+15/x12 + 0
bar+25/x12 + 45x30
bar+35/x8 + 90x15 (x3)

Comment:
Feel like shit. This was a long week, and I noticed it last night as it cooled off and I slept great. Pretty much continuous dreams though, like I was making of for lack of REM sleep, include one long and realistic one where I asked myself if I was dreaming due to crazy shit happening, and concluded that no I was not dreaming even though I was.

Almost 0 energy going in, but I got the reps, and I’m taking it easy this weekend. Canada is July 6th, so I’m going to continue the program through what will be Week 8, then deload while in canada, and test maxes when I return. I’m losing a week of programming, but 8 weeks is still a pretty solid amount of time.

My face is breaking out too, and this is my second week on Alpha Male. It could easily be stress/poor sleeping conditions, the Alpha Male, or one of many other factors, but I am not happpy about this. I’m going to be diligent w/ keeping my face washed post workout and hopefully get my sleeping conditions fixed, and if this doesn’t clear up this week, I’ll try cutting out the Alpha Male and see what happens.

409

[u]6/14/09 Sunday: 5x5 Week 5 Day 7 [/u]

Yesterday - Rest and Food
Two large pizzas, one Friday night, then the other Saturday morning plus lunch, then 4 sandwiches and a large fry from Wendy’s for Dinner, w/ a 5 hour nap in between. I was knackered. BW up to 183 this morning, but probably will be back down to around 175 by weeks end.

Sunday - Recovery
Foam Roll
Static Stretching

Comments:
I got class Tuesday and Thursday, which means I will be throwing the sled in the car and getting in workouts at lunch, probably starting Thursday.

After this program is over, and I get back from Canada, and adapted to my new schedule, I’m going to start putting on some weight slowly. I want to give my lifts time to increase w/ the weight gain, instead of dirty bulking my weight up too fast. Until then, I’m on autopilot, keeping it simple and trying to get my shit taken care of.

410

Thanks for replying a lot in my 20 rep squat program thread in the beginners section. I just noticed you have a log here so I’ll try to check it out from time to time. I’ll be starting a log myself here on this site too.

411

Not a problem. Starting on page 8 of my log is where I was running the 20 reppers, if you want to see how I set it up.

Looking forward to checking your log out too.

412

[u]6/15/09 Monday: 5x5 Week 6 Day 1[/u]

Warm Up:
3x300m row
Muscle Snatchx10
OH Squatx10
Sotts Pressx5
Push Ups
Leg Swings
Samson Stretch

Power Clean:
Some
None

Had 222x2x4 programmed. Warmed up fine, noticed I was a little soft in the upper back, then missed the first rep. Went down and kept missing. Quit there, so I wasn’t practicing bad habits. Bad day for these.

Back Squat:
156x5
195x5
234x5
275x5
311x3 (Missed forward coming up on 4)
311x5

[i]Was like shit, now what? after I missed my first attempt at 5. Took a 5 minute repose, then got it. Sitting back more, but into the ‘groove’ where I feel hamstrings and butt tighter. On the first attempt I was forward and good morning it pretty badly.

I would’ve loved to have the camera to see these ones, but I forgot it again. I want a depth check too. [/i]

Press:
Barx8
75x5
95x5
112x5
130x5
150x5

Pretty close to all I had on the last set. Big all time PR though, previous best was 155x2 awhile ago, and I think 150x5 is much bigger. Microloading these, and just focusing on PRs every week, is paying off.

BB Row:
135x5x2
170x5
200x5
226x5

Not bad.

EZ Bar Curls + Sitting Calve Raises
BarxSome+45x30
Bar+35/x10 + 90x15 x 3

Fat Bar Holds:
135x30sec
225x20
275x9,10

Flipped the bar unracking one side w/ 2x45s on the other. I pulled one side off pretty quick, and turned to put them on the rack, and I see this dark thing whiz right by my head. That woulda hurt bad.

Comments:
Victory from the jaws of defeat today. Forgot my head phones, and have noticed a noticeably lack of drive the past week or so. Next time I program, I’m going to throw a deload at week 6, but since I got vacation coming up, I’m just going to push through these next 3 weeks and try to recover as much as possible.

413

[u]6/16/09 Tuesday: 5x5 Week 6 Day 2 [/u]

Class

Comments:
Theres a gym in the student union right next to my class. I have access so I will be checking it out. College girls > out of shape air force dudes and the bench/curl assholes.

414

[u]6/17/09 Wednesday: 5x5 Week 6 Day 3 [/u]

Class

Dropping the other one because it is about 90% undergrad and taking this other one that is 1/4 of the size and all grad students. This means more work and I will actually have to put forth an effort to get my company reimbursement. This of course sucks, but it is just another challenge and what I have been training for.

Regardless, I’ve been running around like a chicken w/ its head cut off the past couple of days figuring all this shit out.

Warm Up:
Muscle Snatches
Leg Swings
OH Squats + Sotts Press + Push Ups
Samson Stretch

Deadlift:
135x5
225x5
275x5
335x5
380x4 (Failed attempt at 5)

Ventured into the college gym and was intercepted at the door so I didn’t tape this. Noticeably worn out, perhaps a bit dehydrated and poorly fed, and unaccustomed to the gym/bar. These are all excuses, and I stopped at 4.

Front Squat + Pull Ups:
155+BWx5+6
195+BWx5+6
235+BWx5+6x3

Failed on the last set of pull ups, Went 3+3. Shitty racks, but better than nothing. Fatigue was evident on these.

DB Bench:
20 pushups
50x12
75x10
75x8

KTE’s:
BWx5x6

Comments:
I’ve been busy lately and feeling just worn out. My diet has been the worse its been in a long time, due to just eating more crap and missing scheduled meals due to running around.

Need to pull it together and make it through the next couple of weeks, then vacation. I had a dream last night where my buddy called me and said lets leave for Canada now, and I hopped in my car and drove home, then we hit the road for Canada.

I want to catch some pike, drink some labatt crystals, then sit on my ass and get piss drunk on patron and black bush. Can’t fucking wait.

415

[u]6/18/09 Thursday: 5x5 Week 6 Day 4 [/u]

Recovery:

Foam Roll

Hamstring PNF
Hip Flexor Stretch
Trap Stretch

Comments:
Hectic week and shit is now squared away. Class went from T/Th night to M/W late afternoon, and I may just start working out at the college gym after class. Shittier facility, but more convenient than driving back to the base gym after class, which I may do on DL day.

320x3 tomorrow on squat hopefully and I’ll tape it.

Experimented w/ sleeping in an extra hour these past couple days, one inadvertently. Usually get up at 6, make breakfast then read the news before showering at 7. I always get waken up by my alarm clock doing this, usually mid dream. Today I woke up naturally at 6:45 feeling pretty darn refreshed and had a shake w/ some oats, spinach, and blueberries on the way to work, good thing because I forgot to turn my phone/alarm back on after class.

Face is clearing up too, so Alpha Male stays. I guess waking up in a sauna of a room covered in sweat makes my face breakout.

416

[u]6/19/09 Friday: 5x5 Week 6 Day 5 [/u]

Warm Up:
2x300m slow
Leg Swings
Muscle Snatch+OH Squat
Samson Stretch
Dead Hangs

Power Cleans:
Some
220x2x4

Fast and easy today. Got it on video and they looked pretty decent. My back position is much better at the start of the pull.

Back Squat:
155x5
195x5
235x5
275x5
320x3 PR
235x8 (Almost forgot to do these due to excitement)

Easy. Filmed these too, and its the first time I’ve seen myself low bar back squat. I’ve really been playing w/ form and particularly head position. I wish I could get rid of the mirror in front of me. Knees got forward at 275, but overall they looked good from what I’ve seen and I’m anxious to get another look w/ the video flipped right side up full size. Pretty confident on Monday for 320x5.

Press:
Barx12
75x5
95x5
110x5
130x5
153x3
115x8 (Actually I think I forgot to do these)

I stopped crossing off work sets because I write it off before hand, and just load the bar to what I have written. Looking bac, I’m pretty sure I forgot that last set, like I almost did for squats. 153x3 felt easy.

BB Row:
115x5
141x5
170x5
200x5
232x3
170x8 (Pretty sure I forgot this one too)

Was excited now I’m kinda pissed I was skipping sets unknowingly. Pretty explicative stupid.

Sitting Calve Raise + Easy Bar Curl:
70+20/x20+15
140+35/x10+10x3

New calve raise machine. I like it much more than the old one. Smoother and more constant tension although the pad digs in more.

Comments:
Based the squats of 315x3 max, which I’m not sure I ever did. I think I may have done it at ~190lbs when I was doing the 20 reppers, but I’d have to look back to be sure. When I started this, I was semi-detrained from not squatting or pressing due to a shoulder injury. Now I’m stronger than I was before I got hurt. Feels damn good. However, the failed set of 5 deadlifts from Wednesday is not good, but I’m attributing it to a stressful early week.

I’ll get the video up in a bit. Form critiques are appreciated, especially on back squats.

417

Video from Today:

418

(I removed the crotch for decency)

[u]6/21/09: 5x5 Week 6 Day 7 [/u]

Rest/Homework/Studying

Thoughts…

I’m about 176 in that pic. I’ve dropped a day of conditioning and a day of olympic lifts/ conditioning the last couple weeks and have been eating pretty terrible. I’m up about 4 lbs from the last time I weighed myself.

My excuse was the crap food and added recovery from 2 off days would help drive my lifts up. I can’t deny the fact I’m getting stronger, but the question remains if I can keep my squat/deadlift poundages increasing at 5-9 lbs a week w/ added conditioning workouts and eating clean.

I’m going to add some conditioning workouts Tuesday and Thursday this coming week at lunch, most likely in the form of sled pulling/sled pushing/sprints/tempo running on my lunch break. I’m going to be working late those days anyway, probably from 8:00 AM - ~7:00 PM, which is about 11 hrs and I’m only charging 9.5 due to class on Monday on Wednesday. Hopefully the boss man won’t start shitting bricks. Then hopefully more conditioning on Saturday morning. These sessions will be intentionally short, 20-25 minutes minus warmup, and relatively high intensity.

I like training 5 days a week and I want to try 6, w/ 3 strength workouts and 3 short conditioning/recovery workouts. This will only end up being about 6 hrs of actual training time a week, which I have time for. The conditioning workouts can be scaled down to recovery workouts on a per workout basis if needed.

Training will continue on current template the next two weeks w/ added conditioning, then deload for vacation, then a week of testing maxes. I’m hoping to be around 450 dead (>2.5x BW), 360-375 (>2x BW on squat, 170-175 on press (pretty close to BW).

When I return, drop 6-8 lbs of fat, to get into steady state mode, where I can focus on eating for strength/slow mass gain and get back up to 175-180 semi-lean. This is where things will start to get fun I think.

419

[u]6/22/09 Monday: 5x5 Week 7 Day 1 [/u]

Warm Up:
Muscle Snatches
OH Squats
Pullups
Leg Swings

Squat:
Barx5
160x5
200x5
240x5
280x5
320x3 (failed attempt at 5)
320x1 (failed attempt at 5)

Major stall. Only got it for a single after the 3.

Press:
Barx8
75x5
95x5
115x5
135x5
155x2 (failed attempt at 5)

Went for 155x5 instead of 153x5 due to lack of microloading chains.

Row:
135x5
145x5
175x5
205x5
235x5

Cheated a bit more than I would like to get these.

Long Static Stretch:
Quad Wall Death Stretch x 3/
Hamstring Band Stretch x 3/

Calve Stretch

Comments:
Fuck.

Lifted at college gym and maybe weights are heavier? I was pretty hungry going in, due to trying to time my food intake w/ class. I had chicken and green beans at 12:30, then nothing but a small handful of cashews and 2 little apples at 4:30 or so. I also had a small meal mid morning, the leftovers of 4 eggs and salmon that I couldn’t finish. Thats not going to fly.

Found a supplier for grass fed beef and a share in some raw milk. I’m going in for the beef but not yet sure about the raw milk.

Air conditioner is fixed, hallelujah.

Don’t know what I’m going to do about Wednesday, but I am going to pull the sled or run sprints at lunch tomorrow, just to get myself in the habit of excusing myself from the office to get a workout in if I’m going to work late.

[Edit: Good thread from another forum on the state of US weightlifting w/ a lot of good discussion.

irongarmx.net/phpBB2/viewtopic.php?f=2&t=207794 ]

420

[u]6/23/09 Tuesday: 5x5 Week 7 Day 2 [/u]

AM: Tempo Runs

7-8 Football field round trips w/ pull ups on goal post.

[i]Went to this little park by my office. Nice place, and 2 minutes away, but the football field was a little overgrown w/ dry, hard ground. Took it easy today, to ease back into conditioning, and my calves felt like they took a beating. Run was a medium pace down, 5 pull ups, walk about 10-15 paces to sidewalk and back, then run back, pull ups, then rest about 20-30 paces, repeated until I felt done.

There was this gorgeous girl there walking/running her dogs in a sports bra and tight little boy shirts. I shoulda went and talked to here and I hope she comes back next time I’m there. She had 2 dogs, which doesn’t really make sense for a single girl, but you never know. She was definitely my type and I haven’t seen one like that in awhile. [/i]

PM: Recovery:
Massive Foam Roll

Forearm Stretch
Calve Stretch

Lat Stretch

Comments:
Missed these conditioning days and I’m going to take my kb and sled next time too.