Theuofh's Training Log

Training Training Logs
421

[u]6/24/09 Wednesday: 5x5 Week 7 Day 3 [/u]

Warm Up:
Attempted a row on this C2 knock off piece of junk
Wall Squats
Push Ups
Back Ext
Muscle Snatches + OHS up to 115
Samson
Leg Swings

Deadlift:
135x5
245x5
290x5
340x5
385x3x3

First set was ugly and I cut it off at 3 rather than push through and try to get 5 w/ bad form. Subsequent sets were better.

Front Squat + Pull Up:
160x5+5
200x5+5
240x5+5
(240x3 + 225x3) +5 Dropped Down to 225
225x5+5x2

15-20 breaths rest. This is pretty brutal and midsection was toast at 2nd heavy set. Just pure fatigue coming up and I dropped down to 225. Added an extra set.

DB Bench:
45x12
75x8x3 barely

Left shoulder acted up on these

90 Deg Back Extension + Push Ups:
+25x10 + 20
BWx10 + 18
BWx10 + 15
…Maybe one more
…No rest

Hamstring PNF and Bulgarian Split Squat Stretch

Comments:
Like the 90 Deg Back Extension/Roman Chair whatever it may be called. I want to get on a GHD, but this is better than the 45 deg which was hard to really burn out the hamstrings. My hamstrings get sore and I’ll see how they feel tomorrow, but they were screaming after these sets.

Exhausted all day and fell asleep in class. Popped 1/2 a spike before my workout. I really wish I would have deloaded at week 6, but I’m just going to push through until vacation. I’ll try to squat 327 for a triple on Friday at the base gym, then Monday I’ll back off of heavy attempts at 5 and try to get 305 for 3x5 sets across or something like that. More volume, less intensity. Maybe next friday I’ll try 315 for a set of 5, which I think I can get.

Recovery stuff w/ the sled tomorrow, I’m thinking attempts at good mornings, walking chest presses, walking rows, walking external rotations, and a couple sprints. I don’t have handles but I’ll try to make do w/ what I got.

I’m pretty exhausted and if I had a maid and a cook, life would be sweet.

422

[u]6/25/09 Thursday: 5x5 Week 7 Day 4 [/u]

AM Recovery:
10 KB Snatches/
25 KB Swings
x 3 rounds

Some KB Throws

Long Farmer’s Walk w/ It

Took the kettlebell instead of the sled. Lower back was toast and I couldn’t even touch my toes. I gave an effort at throwing the kettlebell around, but I just couldn’t handle it and ended up taking it for a walk.

PM Recovery:
Foam Roll
Legs OH to V-Sits
Decompression Hangs
Sleeper Stretch

423

[u]6/26/09 Friday: 5x5 Week 7 Day 5 [/u]

Sitting on my ass.

Comments:
Abs/belly feels ready to go, but I don’t think my lower back can handle the squats. I’m going to chill out tonight and do today’s workout tomorrow as best I can. I’ll cut back if I don’t feel recovered and do a light week into a total vacation week, then see where things stand.

Tested vertical jump at work today w/ a racquetball poked through and suspended from the ceiling w/ paper clips. I head touched 2 paper clips plus racquetball and missed 1.5 clips plus racquetball. I calculated it at 28" inches, and I’m hoping to be around 30". I’ll use this to judge fatigue/recovery and get a good baseline after vacation.

424

[u]6/27/09 Saturday: 5x5 Week 7 Day 7 [/u]

Warm Up:
2x300m Row
Shoot some hoops for 10 min…
Bar Squats
Muscle Snatch
OH Squat
Leg Swings
Samson

Power Clean:
Nominal…Didn’t go over 135

Back Squat:
Barx5
135x5
185x5
205x5
240x5
280x5
327x1 (Failed attempt at 3)
275x8

Lower back was still fried but feels much better now. No PRs but I’m glad I got some work in.

Press:
76x5
95x5
115x5
135x5
156x4 PR
115x10

Felt good. It is worth noting the 156xPR came after a longer conversation w/ a female in the gym. I don’t know if it was the added rest or the desire to impress said female, but I definitely murdered the weight.

Low Cable Rows + BW Push Ups
110x20+25
190x15+25
250x12+25
250x12+20

Cut out BB rows to let me lower back recover. Another 3-4 months and I’ll have outgrown this machine as it only goes up to 290 plus maybe 20.

Comments:
This 5x5 program is not over, but it effectively is. I’ll keep w/ the spirit of it, and do what I can this week. Then Canada and return.

I really am excited to see what the week off does and the results of the programming. I’ve felt pretty beat up, these past couple days especially, and I don’t know if its psychological or truly physical. The added stress of starting class and having that added to my schedule, didn’t help and sleep suffered a bit because of it. I should’ve been more diligent and charted calories/macros but I really don’t have the time or motivation to do that. Actually I probably have the time, but not the motivation.

Oh, and note: my shoulder is feeling messed up again. I’m blaming it on the pullups I did Wednesday and Tuesday. If I fully dead hang, it really stresses my left a/c joint. I just need to stay tight in the lats, and not fully relax. I also need to add in my rehab/prehab work as I haven’t been doing it.

425

[u]6/28/09 Sunday: 5x5 Week 7 Day 7 [/u]

Recovery:
Foam Roll
-T Spine
-Legs

Calve+Hamstring Stretch
Seated 90/90 Stretch
Modified Hurdler Stretch
Samson Stretch

Legs OH to V-Sit
V-Sit and Hold

Comments:
Ass and left hip flexor were tight. V-Sit and hold I noticed it most in upper adductor/upper hamstring/glute but got most of it out. Compared to before, I feel close to 100%.

Got 4 lbs of top round in the slow cooker w/ 2 things of duck sauce. I’m experimenting w/ pulled beef in hopes of duplicating or surpassing those egg and beef burritos at the Mexican place.

426

Theuofh, things are surely coming along.

I’m pumped to see those maxes. How much longer?

427

Yeah they are. I’m kinda disappointed w/ how I handled the last couple weeks of this program. Looking back, I cleaned up my diet a bit too much and I think it hurt recovery/progressions as the squat/DL performance plateaued.

A lot of it was starting grad classes and added stress from that, that I definitely experienced. How much of it was psychological as opposed to physical is what we are going to find out. I’m going to push through this week and try to hit some 5 rep PR’s then take a full week off and go fishing in Canada. If I’m close the same strength when I return I’m assuming most of it was psychological, but I’m hoping to get a dose of supercompensation from the rest.

I don’t think I’ll hit the DL numbers I want, but I’m hopeful for squat and press. A couple more weeks though I’m afraid.

428

[u]6/29/09 Monday: Lift [/u]

Warm Up:
Bar Squats, Push ups, Chins
Leg Swings
Samson Stretch

Squat:
135x5
205x5
245x5
275x5
315x5 (Belted)

Worked out at the college gym and they had some cheap belts on the wall. My back may be slightly injured, as it hurt today, so I decided to put one on and give it a go. Got 315x5 rather easily, but I don’t know if I woulda got 6. Belt definitely makes it easier coming out of the hole, right about half way up. Not going to make a habit of it

Press:
Barx8
75x5
95x5
115x5
135x5
155x4

Pull Ups:
BWx8
+15x5
+25x5
+35x5
+45x4

90 deg Back Ext + Pushups:
10+30x3 w/o Rest

Roman Chair Situps:
Some
Some w/ 7lb Medicene Ball
Some more BW

I’ve been eyeing this thing and usually am afraid to try it, especially w/ a gym full of people. Manned up and did it and nice movement. Made my back feel better too.

Comments:
Time to start thinking of a new program. I’m considering doing a 2 week training week w/ some oly days mixed in as I want to start snatching and clean and jerking now that my shoulder is recovered.

Other options are another cycle of this 5x5, w/ a deload at week 6 plus additional food and sleep for the final 3 weeks w/ bench and pullups instead of rows and press, 5/3/1, jump back on the performance menu bandwagon but it doesn’t really fly w/ my schedule, or get creative.

429

[u]7/1/09 Lift [/u]

Warm Up:
Back Ext
Roman Chair Situps
BW Squats

Muscle Snatch

…Back was tight so skipped dead lifts

Front Squats:
135x5
185x5
225x5
…Back was killing me so stopped

45 Deg Incline DB Bench:
20x15
40x12
55x12x2

…Back Felt Better

DL:
135x5
245x5
295x5
340x5
385x3 (Failed attempt at 5)

Barely broke it off the ground after 3, and then went down to do a burn out set at 315 and got it once. I said fuck it and called it a day.

Front Squat + Chins:
135x5+8
185x5+8
225x5+8

Back Ext, Push Ups, Roman Chair Situps:
Some
…the situps bothered my back.

Comments:
Last workout for a bit over a week. Thank god as I feel pretty burned out from everything and need this vacation or at least would benefit from it greatly. Pulled out my fishing tackle last night, which was a mistake because I got all fired up and excited for when the trip and couldn’t sleep.

…and two days after I get back I have a midterm, which sucks. I’ve said it before and I’ll say it again, life would be a much better experience if there wasn’t a bunch of shit to do all the time.

Whoever reads these, good luck w/ your training.

430

looks like you’re taking the vacation at a very good time.

431

[u]7/12/09 Sunday: Testing Day [/u]

Post Breakfast Weight = 179.6 lbs

Warm Up:
C2 Rower 2x300m
OH Squats
Chins
Muscle Snatch

Power Clean:
135x5 (Hang)
175x3 (Hang)
185x2
205x1
225x1
235x1 PR
245xmiss

Sprained right wrist on 245. Caught it about 3" too low w/ vertical wrists. Not bad, but it is a little sore and I doubt it will swell. Ended it there, but 245 I think I can get.

Back Squat:
135x5
185x5
225x3
265x2
305x1
325x1
345x1 PR
365xmiss
355xmiss
315x1

[i]Disappointing. Not surprising though, considered I was stalled out on my squat poundages for at least 2 weeks before break. Lesson learned, if a lift is stalled for an extended period of times and you are feeling beat up, take an immediately deload, reset weights, or do something, rather than stagnate.

I still shouldn’t have got greedy at jumped to 365 and I may have gotten 355 at least. I also think I can use more form practice on heavy singles, as I seem to lose tightness at the bottom. Ab strength also needs to be upped as I really feel it in my midsection about halfway up.[/i]

Press:
Barx10
95x5
115x3
135x2
155x1
165x1
170x1
175x1 PR

Sprained wrist made these hard, but it may have helped. I couldn’t unrack like a front squat and had to keep my wrists vertical. Still hurt a bit, but no effect on strength. 175 was probably the slowest lift I ever made, and it felt like it was at about ear/forehead level for 10 seconds before it started moving up.

Chin Ups:
17

Strength on these is down, but not really. I could do 22 pullups at 155 when I was climbing everday. I’m about 25 lbs heavier now, and would like to get this up to 25-30.

Comments:
Good trip. I got a tan and caught some fish, and also hit the bottle pretty hard daily/nightly for about 6 days straight. Feel good, but it will take me a couple days to get back to normal.

My left shoulder feels bad again, I think aggravated by water-assisted muscle ups into a boat and dock. I will need to keep doing my rehab/prehab movements.

Need to figure out a new training template, it will probably be Texas Method based w/ back squat, deadlift, and bench, w/ pull ups/chins, press, and front squats as part of the assistance work. The details will need to be worked out, but I think I am going to definitely include a squat volume day of 5x5 sets across. I’m going to also drop 5-10 lbs, to lean out a bit before I focus on mass/strength gains again.

I’ll test deadlift Wednesday after my exam, and until then I have 3 chapters to cover, 2 to review, and a homework assignment to do, as well as unpacking, laundry, and dishes, cooking and shopping. I doubt I’ll be hitting 450, and anything above 430 I’ll be very happy with.

432

[u]7/15/09 Wednesday: Exam and Snatches [/u]

Warm Up:
Chins + Light Back Squats
OH Squat + Push Ups
Calve/Hamstring Stretch
Leg Swings

H. M. Snatch + OHS + M. Snatch + OHS:
65x2
95x2

Snatch:
95x3
115x3
135x1x3
145x1x2 + 2 misses forward
155x1x4
165x1
175x1 (Clean Catch… Shoulder starting caving on recovery)
185x0 (Shitty attempt)
180x0 (Shitty attempt)

Pretty much did high pulls on the PR attempts. Made the 155 and 165 look pretty and form is much better on these. Focused on starting position, lifting w/ the legs while maintaining back angle, keeping bar in close until high thigh, then going. Need to start training OH squats and maybe some snatch balances. I’m fine in the bottom, but I start to let the bar drift coming up on heavier attempts.

Comments:
Poor sleep and too much stimulants the past couple of days, combined w/ the stress of an exam. Regardless of my attempts at studying, it left my butthole gaping but I think I’ll be alright.

I’ll test DL 1rm tomorrow, maybe 225 bench test to get an idea of 1 rm, and start thinking of a training cycle. I’m going to drop back down to about ~170, then do a proper strength/mass phase. Details still need to be worked out.

I love snatches, the singles at 155/165 felt good.

Oh, and I was thinking about the poor performance on the back squat, and I based my last training cycle off my all time max, which was 335. I was coming back from a shoulder injury, and hadn’t squatted in awhile. The first couple of workouts even hurt my shoulder as I wasn’t used to having a bar on my back. This makes sense that I couldn’t keep up w/ the programming and I was probably a little too generous in picking a training max. Either way, I don’t feel good about it and it needs to be moving up.

433

[u]7/16/09 Thursday: More Maxes [/u]

Warm Up:
2x300m row
legs oh to v sit
oh squats and pushups
leg swings
samson stretch
dead hangs

Deadlift:
135x5 + Some Hang Cleans
225x5
315x3
365x1
405x1
435x1 30lb PR
455x0 (Missed @ Shins)
315x15 (5 DOH/5 MGL/5 MGR)

Pretty much right where I thought I’d be. 315x15 I walked away from a couple times, so it wasn’t 15 straight. Killed my grip right away.

Bench:
Push Ups
Y,T,W,L Shoulder Warmup
135x10
185x5
205x2
225x9 (Max Reps)

Happy w/ this. Had probably 1 more left in the tank. Thought I’d get about 6/7 @ 225, and my last max was 275 awhile ago, so I’d say I haven’t gotten weaker in the movement. Bothered my shoulder a bit.

Front Squat:
135x5
185x3
225x3
255x1
275x1
295x1 10lb? PR
305xNo Attempt
315xNo Attempt

295 was controlled, solid, and deep. Skipped 305 and went for 315. Aborted attempt after a slight knee bend. I was thinking about max attempt for this, and I have a tendency to cut depth or try and dive bomb it, so I said fuck it, I’ll take what I got.

KB Press:
50x1 left and 1 right
60x1 left and 1 right
80x1 right and missed left

Base gym got a set of kettlebells up to 80lbs. Left shoulder is much weaker than right. I will address this.

KB Swing + Pullups:
80+bwx10+5x3

A little conditioning. Swinging the 80 is no joke for me, particularly controlling the breathing so you have a belly full of air when it comes swinging back down. I’m going to do these for finishers when I get to train in this gym.

Comments:
Tomorrow is Friday, I just got back from vacation, I feel pretty refreshed, and I hit some PRs today, so I’m a happy guy.

Noticed more serious guys in the gym today too. I guess the Air Force is shipping out new blood.

Oh, and some Metabolic Drive arrived today, first time trying it. My thoughts are they call the V-Diet resetting the taste buds, but it is really sweet, and reminds me of sugary breakfast cereal. I’d be begging for some beef and veggies after about 2 days of it.

434

[u]New Program: Modified 5x5 [/u]

…Tweaking the old one a bit but overall pretty similar to Madcow 5x5 Intermediate on the core lifts.

…sets x reps

Monday: Accumulation Day:

Power Clean: 4-5x2-3

Back Squat: 5x5 sets across
…Starting at 275 and increasing +7lbs/week

Good Morning: 4x6-10
…Bent knee version for glutes/hamstrings which I think are weak on me
…Still considering RDL’s

Bench: 5x5 sets across
…Starting at 225 (225x9 max reps, so I’m hoping this is light enough to give my shoulders time to adapt)
…+5lbs/wk but I don’t know how long it will last
…Shoulder warmup beforehand

DB Row: 3-4x8-15

Tricep Pushdowns and Calves

Roman Chair Situps: 5x5

Tuesday: Conditioning/LSD/Sprints/Sled Drags/Whatever

Wednesday: Deadlift/Backoff Squat and Bench:

Deadlift: Up to a heavy set of 5
…Based off 5x5 Intermediate percentages @ 435 max
…+ 9-10lbs/week

Front Squat + Pullups: 5x5+4-7 (Two work up then 3 sets across)
…BW pullups and using Madcow backoff squat percentages
…Probably monitor rest on these @ 1:00-1:30 minutes

Back Extension + 1 arm OH DB Press: 4x6-10+6-10
…Not sure on weights but I’ll end up weighting the back extensions

Shoulder Girdle Work + HLRs

BB Curls + Calves (Time Permitting)

Thursday: Stretch/Light Recovery/Rest

Friday: Conditioning
Long chipper style/grinder circuit

Saturday: Intensity Day

Power Clean: 3-4x2

Back Squat: Up to heavy set of 3
…Using Madcow 5x5 @ 345 1 rm

Bench: Up to heavy set of 3
…Using Madcow 5x5 @ Estimated 289 1 rm

Mini Metcon: Light Deadlift + Pullups/Heavy KB Swings/Fran/C2 Rower

Obliques + Delt Raises

Curls and Calves (Time permitting)

Sunday: Stretch/Active Recovery/Rest

…Please share your thoughts if you have any. I was thinking about some unilateral leg work, but I think goodmornings and front squats would be better assistance from a strength standpoint.

…I’m not sure yet about the diet on this, I wanted to drop ~10lbs of fat, but I’m not that fat as it is. My goal is to get down lean, where I can run at caloric surplus for hopefully a long period while adding some more muscle and hopefully a shit load of strength. I’m going to give it a go and see how the programming plays out.

435

[u]7/18/09 Saturday: Oly Day [/u]

Warm Up:
J. Rope + Dislocates
LB Back Squat w/ Bounce + Calve/Hamstring Stretch
Chins + HB Squat w/ Bounce

3 Pos. M Snatch + OHS
95
115
125

M. Snatch + OHS + Snatch
135x1x3

Snatch
145x3 (Missed Last One Forward)
155x1x2
165x1
175x1
180x3 attempts

First attempt was close, but went to hell after that getting progressively worse. 155 and 165 were solid, the 175 I landed on my toes, and 180 was shit.

Clean and Jerk:
155x3
185x2
195x1
215x1
225x1
235x0

Pretty done at that point. Couldn’t power clean 225 to put the bar back in the rack at the end of the workout.

Comments:
Working on starting position which is improving, but starts to get forgotten when the weight gets heavy, especially on the PR attempts. Lighter attempts (88%-94%) have been solid.

M. Snatch is an attempt to drill keeping the bar in close, but I may be losing the point as I over pull it and end up power snatching it high enough to the point where I lose balance.

Back is sore from PR deadlift and I almost scrapped this workout.

Taped it but I don’t feel like editing it and I feel like scrapping the above plan and doing an oly program, but I’m going to push through and just get general strength up.

(
Vid from Today: - YouTube

…The first attempt at 180 was close and lighter attempts felt and looked pretty solid to me. I would really like to try and get snatch up to 200+ and CJ to 265+ w/i the next few months, then work on strength in the winter when I probably won’t really feel like lifting in the garage. What to do…
)

436

175 press, 295 front squat, 435 deadlift!

Great stuff, man. Keep it rolling! Great, consistent gains.

437

Thanks Flow.

[u]7/19/09 Sunday: Recovery [/u]

15-20 BW Squat to Stair
10 Pushups
x 3 rounds

Foam Roll T-Spine
Foam Roll Legs

OH Roll to V-Sits
Hamstring Stretch
Quad Death Strech

Trap Stretch

…on a side note, I was just broiling some burger patties for the week and the pyrex pan exploded into a million pieces. It sounded like a bomb went off in my oven. This has occured before, when I threw it into the sink too fast after cooking and once when I accidentally had one in the microwave for about 15 min, but this time I was just plain old broiling w/ it.

I feel like finding whoever switched the non-explodable pyrex w/ the explodable pyrex and shoving his face in the pieces of super hot shattered glass, and I really don’t feel like cleaning that shit up.

438

[u]7/20/09 Monday: 5x5 Round 2 Week 1 Workout 1 [/u]

Warm Up:
Knees OH to V Sit
Mountain Climbers
Samson Stretch

Chins, Push Up, OH Squat
Leg Swings

Power Clean:
Some
205x3x4

Back Squat:
Barx5
135x5
225x5
275x5x4
275x2

I totally underestimated this. I thought I’d breeze through the first couple weeks and this was tough.

Bench Press:
Push Ups/Shoulder Warmup
95x8
135x5
185x5
225x5x3

Bothered my shoulder up until 225, then felt alright.

Good Morning + DB Row:
175+70x8+10/x2

RDL + DB Row:
175+70x8+10
225+70x8+10

Murder on the grip.

Roman Chair Situps:
BWx10
25x8
35x5x3

Stretch:
Hamstring Band Stretch
Wall Quad Death Stretch
Calve Stretch

Comments:
I thought squats would be a breeze for the first week at least, but this was hard and I quit on the last set at 2, thinking I wasn’t going to get 5. Resting 3-4 minutes too.

Switching good morning for RDLs to unload the spine, spare the lower back a bit, plus I feel it more in the ass/hamstrings.

Might have another go at 5x5 across or might switch back to 5x5 ramped starting next Monday, as I didn’t get much sleep due to fucking around all week and doing all my chores from about 7PM-12AM Sunday night.

The roman chair situps bother my back a bit, but I pushed through w/ those too. Not sure what thats about, but it pretty much wraps around the top part of my butt to my lower back. I’m pretty sure one of the hip flexors comes up through there and attaches so I’ll work on stretching it. If anybody has any ideas what is might be, please share.

[Edit: I’m actually changing this out to heavy decline situps, w/ plate behind head if I can manage. I was doing full range w/ the roman chair and am thinking that hyperextended position loaded w/ a shearing force cannot be that great for my back.]

Ignore my ramblings, and I managed to score average on my exam, and I feel pretty good.

439

[u]7/21/09 Tuesday: 5x5 Round 2 Week 1 Day 2 [/u]

Warm Up:
KB Snatch
Calve/Hamstring Stretch
OH Squat w/ Bar
Leg Swings (Front/Back and Side/Side)
Scap Depressions
Samson Stretch

OH Squat + Ring Push Ups Feet Elevated
65x10+10
95x10+10
115x10+10x2

Metcon:
20 double unders
20 kb swings
6 ring dips
x 5 rounds
…Untimed

Comments:
Double unders really suck, which means I will be doing a lot of them.

440

Note: I just saw this video…

matt-kroczaleski-deadlifting-at-bev-francis-powerhouse-gym.html

…and those plates look like the plates they have in the college gym. It mentioned they may be a little heavier and little smaller diameter than the standard olympic plates. I’m packing the tape measure and I’ll weight a couple tomorrow to see whats up. It might explain a lot.