Theuofh's Training Log

[theuofh]

[u]8/20/2009 Thursday: Deload 2 [/u]

Warm Up:
Kipping Pull Ups
KB Snatch
KB Swings

Muscle Ups and KB Swing/Snatch:
2 Muscle Ups
Alternate 30 KB Swing/30 KB Snatch
x5-6? rounds

Got my first muscle up and made a little workout out of it.

Comments:
Just planned on blowing off a little steam after work w/ some KB swings and ended up getting muscle ups. Couldn’t link them, I’m afraid to lower back into the false grip. I knew I could do them, and its about time I actually proved it.

I haven’t been out in my garage gym lately, but that was fun.

[theuofh]

[u]8/22/2009 Saturday: Deload 3 [/u]

Warm Up:
Some

M. Snatch + OHS:
Up to 135

Snatch:
Up to 3 Misses @ 175
155 x practicing missing backwards

Clean and Jerk:
Up to 215

Comments:
Very, very depressing workout.

[theuofh]

[u]8/24/2009 Monday: 5x5 Rnd 2 Week 5 Day 1 [/u]

Warm Up:
C2 Rower 2x300m
KB Swing
Leg Swings
OH Squats/Sotts Press
Push Ups
Samson Stretch

Hang Power Clean:
Some
220x3x4

Reset hook grip in hip after each rep. Had to focus on form a bit more and drop under a bit. Getting heavier.

Back Squat:
135x5
185x5
225x5
275x3
305x5x3
305x5x2 (…belt…)

Noticed after I put the belt on I had a tendency to relax in the hole to get really, really deep. Fixed this on last set. The reps were slower on the end and hard, but over all not too bad.

Bench:
Feet Elevated Push Ups
Ext Rot. w/ Superman
135x5
160x5
185x5
210x5
240x5
260x5 (Misload → Should have been 265)

Last rep a grinder, but got it.

Dimel DL+DB Rows:
205+90x20+15/
205+90x20+10RP

Incline Situps:
BWx15
+15x5
+25x5+2
BWx15

Back on the base gym and they have this weird situp up bench, that is closer to vertical. I like the roman chair much better.

Comments:
No stretching and back to the grind. No class for a week or so, so I will attempt to make tuesdays an arms/calve day w/ some C2 rower intervals. I got some other things I want to spend some time on as well, so I may have to make some decisions on what the next couple months will be like w/ work, school, training, and some of the autodidactic things I want to put some time into to.

I got an A in the class I took, so I’m happy about that. I’m actually turning into a little bit of a student, and if only I gave a shit while I was in college, I’d probably be making a lot more money right now. Live and learn.

I feel this guy’s pain, and like his writing:
http://www.joebageant.com/joe/2009/08/how-much-freedom-can-one-man-stand.html

[theuofh]

[u]8/24/2009 Tuesday: 5x5 Rnd 2 Week 5 Day 2 [/u]

Warm Up:
None

Fat BB Curl:
Some
+35/x6
Some More

Still don’t know the weight of this bar, but its light. I might take it into the locker room and weigh it.

Tricep Push Downs:
90x8x4

Standing Smith Calf Raise + Pinwheel Curl?:
255+35x8+10/x4

Sitting Calf Raise:
135x15x2 …Very Slow…

500s on C2:
500mx5 = 9:33

Rest as needed between sets. Easier pace for the lungs, but my legs were shaking pretty badly afterwards. Not particularly brutal, but not super easy. Pretty decent recovery I think.

Comments:
Had a log sheet written up but forgot it in my work bag, so going from memory. I see no reason why I can’t get an arms/calves/lag day in once a week on top of normal training, particularly if I am doing C2 intervals where I’ll have to be at the gym anyway.

Need to continue w/ the conditioning and not start slacking.

[theuofh]

[u]8/26/2009 Wednesday: 5x5 Rnd 2 Week 5 Day 3 [/u]

Warm Up:
C2 Rower 2x300m
Leg Swings
OH Squats/Sotts Press
Chins
Samson Stretch

Deadlift:
135x5
225x5
275x5
315x5
360x5
395x1 (…belt…)
395x5 (…belt…)

First time pulling in the belt. It hurt rehearsing the movement before, but I think the belt is getting broke in and it felt fine. I’m not too sure on form for these, so I never push until I can’t lift another one. I really need to get my camera on these, to verify form and make sure I’m not sandbagging myself.

Front Squats + Chins:
135+BWx5+5
205+BWx5+5
250+35x5+5x2
250+35x4+5x1

Felt heavy from the start. Cut short on the last rep and it would have been close if I would have got it or not. Did the pullups on the fat top part of the smith machine w/ the slider moved way back. It was a high bar so I got really, really deep dead hang and it didn’t bother my shoulder.

1 Arm KB Press + Face Pull:
30+20x10/+15
50+50x10/+15
50+60x10/+15x2

Different stack/pulley and could handle significantly more weight on face pulls. KB press was slightly different than DB press as I get the KB out to the side more. Tried to keep scapular retracted and stabilize w/ lat. Right lower back felt tweaked during pressing w/ left.

45 deg Hip Ext + DB Suitcase DL:
BW+90x15+8/x3

Pretty beat by this point and wanted to quit. Sucked it up and finished.

Full Tension KTEs:
6

Do in smith machine and must keep tension on decent to keep legs from hitting floor. I did quit on these.

Comments:
3 days on again. Felt pretty brutalized at work today probably from squats Monday and rower. Worked through significant soreness, but didn’t feel too bad.

Noticed on front squats I was favoring one side and rotating my torso to the left, which disturbs me a bit.

[theuofh]

[u]8/27/2009 Thursday: 5x5 Rnd 2 Week 5 Day 4 [/u]

Recovery:
Foam Roll

Calve/Hamstring
Quad Death Stretch
Legs OH to V-Sit
Pec Stretch
Forearm Stretch

Comments:
Left forearm is tender about a quarter half way between elbow and wrist on the outside of my arm (pinky side). It has been this way for a bit. It is work-throughable.

I feel like quitting my job, selling all my accumulations, and hitting the road. I think I’d start w/ Peru. I’m going to start going over some of these Spanish learning things I got just in case I grow some balls and decide to make this a reality.

[theuofh]

[u]8/28/2009 Friday: 5x5 Rnd 2 Week 5 Day 5 [/u]

Warm Up:
2x300m Row
Legs OH to V-Sit
Leg Swings
M. Snatch + OH Squats + Sotts Press
Scap Depressions
Samson Stretch

Hang Power Snatch:
Some
225x3x3
225x2x1

Felt heavy. Trouble was resetting grip in hip then pulling, or at least it felt like it was, when really I was just fatigued in the movement. I feel pretty retarded at the moment, but I will be going back to the floor next week, or doing 3 weeks of heavy clean pulls.

Back Squat:
135x5
185x5
225x5
260x5
290x5
335x5 (…belt…) PR
275x10

Last rep was slow the point of nearly stalled. I think I blew some blood vessels in my right eye. Depth was cut at what I hope was parallel.

Bench Press:
20 Feet Elevated Push Ups
W’s w/ Superman, Y’s
115x5
160x5
185x5
210x5
240x5
270x2 (Failed attempt at 3)
210x8

Second rep at 270 was heavy, the spotter touched the bar, and I lifted my butt. I said fuck it and didn’t attempt the third. I figured this would stall sooner or later, but I’m going to see what happens on Monday w/ programmed weights.

DB Rows:
100x8/x3

Right side felt stronger, but it may be a grip issue due to tweak in outside bottom of left forearm.

KB Swings:
80x10x10 (…on the minute w/ extra minute rest at 5)

Took an extra minute rest after 5th set to really think about how I would feel w/ myself if I quit there when I intended to do 10. I decided to finish and to add the badassedness of it all, I ripped a sizeable chunk of skin off the outside of my ring finger that I didn’t notice until after I was done.

Recovery:
Contrast Shower
Sauna
Cold Shower

Comments:
Sleep was bad this week. I’ve been getting into bed about 11:30, trying to read for a bit, then up about 6:45 or so, waking up mid-dream. I really need to be diligent about getting my ass in bed and chilled out.

I have been more noticeably ‘aroused’, not sexually, just ready for action and semi-hyper/moodswingish. It could be symptoms of overtraining, although I’ve been doing the CNS tap test w/ no noticeably decrease. I’m thinking it may just be an accumulation effect/stress from training, and I started a bottle of Alpha Male this week too, so that can have soemthing to do w/ it as well. It also could be stress from work. Its probably a combination of all the things and I need to start meditating again, or maybe get a girlfriend which would center me a bit.

Either way, that was a pretty solid week of training and I’ll probably run some hill sprints tomorrow or maybe just go for a long, slow walk. I’m beat and will probably be asleep in my chair in 10 minutes.

[theuofh]

[u]8/30/2009 Sunday: 5x5 Rnd 2 Week 5 Day 7 [/u]

Recovery:
Foam Roll
Long Static Stretch Session

Comments:
Nothing yesterday, nothing today. Got caught up on some sleep. This week is Squat 315x5x5 PR volume Monday, Deadlift 405x5 Wednesday, and Squat 345x5 Friday. Big week considering 345x1 was max about 6 weeks ago, and the rest of them are personal benchmarks. Might switch bench to sets across Monday and do a +5lb/week Texas method to see how it goes. +10lb/week will continue for squat and dead, until shit happens.

[theuofh]

[u]8/31/2009 Monday: 5x5 Rnd 2 Week 6 Day 1[/u]

Warm Up:
C2 2x300m
M.Snatch+OHS+Sotts Press
Scap Retractions
Leg Swings
Samson Stretch

Power Clean:
Some
185x3x4

Back was not feeling too hot, so I backed off on these and used it more as a warmup to heavy squats.

Back Squat:
135x5
185x5
225x5
275x3
315x5x5 (Last 2 Sets Belted)

I was super confident and aggressive w/ the weight, even if I slowed down out of the hole, I finished every rep w/ a pop. Had a little wobble on the last rep of 3rd set and almost lost it forward, but saved it. Felt it in my legs more than lower back, so that is good.

Bench:
Feet Elevated Push Ups
Ext Rot + Superman, Y’s
135x5
160x5
190x5
215x5
245x5
270x3 (Failed at 5)

I knew I wasn’t going to get 5, but I gave it a shot. Switch to Texas Method next Monday, 5x5 sets across starting at 235-245, then 3-5 rep max Fridays, and attempt +5lbs a week.

45 Deg Hip Extension + DB Rows:
15 BW Back Ext + 15 BW Fat Boy Rows
25+100x12+10/x3

Skipped Dimels to save lower back. Pretty solid on the DB rows, and had some more sets in me

Comments:
Skipped abs due to lower back situation. I should’ve got some movement in this weekend, and I really need to be more diligent w/ weekly activities to avoid the end of week crash.

I’ll do some light stuff tomorrow and hopefully get deadlifts Wednesday filmed for a form check.

315x5x5 was a personal milestone I set awhile ago, and I finally got it. I’m not satisfied and I just want more weight on the bar. I think next milestone w/ be 5 reps at 2xBW, which will hopefully be in 8-12 weeks.

[theuofh]

[u]9/1/2009 Monday: 5x5 Rnd 2 Week 6 Day 2[/u]

Warm Up:
Foam Roll
Bit of Agile 8

Jump Squats:
135x5x5 (:45 sec rest)

Turkish Getup + Muscle Ups:
Push Ups + Scap Depressions
Some Muscle Ups
44+BWx5/+3x3

BB Curls:
85x8x3

Standing Calves:
Some

Said fuck it due to not really using a plate to stand on. I deemed it a bit risky, so I’ll do these tomorrow or Friday.

KB Swing:
44x20x3

Comments:
Trying to take it easy and get some work in. I spilled my chalk bowl in the garage last time I was in there trying to discus a bumper plate, so it is a dusty mess. My noise is running and I need to sweep it out.

Deadlift tomorrow.

[whup]

Interesting log, very detailed.

[theuofh]

Haha thanks. I do go a little overboard, but if I ever need to look back, there it will be.

[theuofh]

[u]9/1/2009 Monday: 5x5 Rnd 2 Week 6 Day 3[/u]

Warm Up:
C2 2x300m
Legs OH to V-Sit
KB Snatch
BW Squats + Push Ups
Samson Stretch
Dead Hangs
Leg Swings

Deadlift:
135x5
225x5
285x5
325x5
365x5
405x5 (…belt…) PR

Taped it and I thought it looked alright. I lowered 405 like a jerkoff, but pretty happy w/ the lifting.

Front Squat + Chins:
135+BWx5+5
185+25x5+5
225+40x5+5
235+40x5+5
245+40x5+5

Going to start ramping these as the weight is getting and I its supposed to be a back off day anyway. Chins on fat bar on top of smith machine.

KB Press + Face Pulls:
30+20x10/+15
60+60x8/+15x2
60+60x5/+15x1

BW Hip Ext + Bent Arm Full Tension KTE’s:
15+10x2
15+5x2

Comments:
Editing the video and I’ll post it later. Chilling out on assistance a bit and just trying to ride the wave of +10lb PRs every week for squat and dead and +5lb PRs for bench.

I’ve been real hungry lately, so I’ve been eating pretty heartily and chubbing up a little bit. I’ll let it ride and try to keep it clean for the most part, but I could use some more weight on my body. [/i]

[theuofh]

Video from Today:
405x5- - YouTube
A Numbnut - - YouTube

[theuofh]

[u]9/1/2009 Monday: 5x5 Rnd 2 Week 6 Day 5[/u]

Warm Up:
C2 2x300m
Legs OH to V-Sit
Fire Hydrants
Cat/Camel
BW Bulgarian Split Squats w/ Hold
Dead Hangs
Leg Swings

Power Clean:
Some
230x3x4

Heavy, but got through it alright. I guess its a PR too.

Back Squat:
135x5
205x5
235x5
275x5
305x5
[/b]345x2 PR (Failed Attempt @ 5) [/b]
275x2 Quit

I’m calling this a complete failure even though it is a PR. I wanted 5 reps, which I knew I probably wouldn’t get starting from my second warmup set. Weights just felt too heavy. Really demoralized me.

OH Press:
Some
180x0
155x3

Just wanted to get out of the weightroom after squats. Decided to mess around w/ presses. This was another miserable failure.

Comments:
345x1 was 1 RM after testing last, which was probably 6 weeks ago. I wanted to get it for 5, which would be huge progress for 6 weeks, but I got it for 2. Disappointed but its just one bad work out out of a couple weeks of very good ones. Considering the lower back tightness on Monday, then 405x5 deadlift Wednesday, should’ve been an indicator I might need a cruise week, despite deloading not too long ago.

Out of town this weekend, and probably won’t lift Monday. I’ll consider make this coming week a deload or just resume deadlifts on Wednesday, which will probably be from the school gym as class starts again.

[theuofh]

[u]9/1/2009 Tuesday: 5x5 Rnd 2 Week 7 Day 1[/u]

Warm Up:
C2 2x300m
OH Squats
Leg Swings
Pull Ups

Power Clean:
Some
235x3x4

This has been consistently going up.

Back Squat:
135x5
185x5
225x5
265x3
305x2
320x5x1
320x4x1 (…missed lift at 5th rep)
320x5x3 (…belt…)

Dropping to +5lbs/week. Missed a rep on second set, but was good after when I put the belt on. We’ll see how it goes next week.

Bench:
Feet Elevated Incline Warmup
Ext Rot w/ Superman
95x5
135x5
185x5
205x5
215x5
235x5x5

Onto Texas method and lot is a lot of benching compared to what I am used to. We’ll see how it goes

Dimel DLs+DB Row:
205+100x20+10/
205x100x15+10/

Had to rest pause left side. Squats and cleans seem to be beating me up pretty bad and the fatigue definitely sets in on these. Might switch them out for some unilateral hamstring work.

Decline Paused Sit Ups:
BWx15
25x8
35x5,4,3

Tried a different bench and had to pause at the bottom. Like these a lot, but I would prefer the roman chair situps/

Comments:
Pretty much feasted on crap and beer while I was away. I am up to about 184 AM weight, w/ a lot of it carb bloat especially from beer. We had a deep fryer party w/ a keg of beer that was gone in about 2 hours. I’ll be sweating it out for the next week probably while I get back to clean food.

Either way good weekend and I took today off from work and a decent workout. Almost disheartened on squats missing one, but I felt fine w/ the belt. I have cut down on heavy ab work since switching back to this gym and we’ll see how things progress as it is added back in.

[theuofh]

[u]9/1/2009 Thursday: 5x5 Rnd 2 Week 7 Day ?[/u]

…Base weight room closed due to putting in a new floor and I was changed, had a half a spike tab in me, and ready to go, so I did what I could.

C2 Rower:
3517m in 15:23 (Very Comfortable Pace)

Bullshitted the whole row w/ a former equipped powerlifter I’ve seen on and off in the gym. I think he’s trying to get back into it and he has a bench shirt he offered to let me try. Things might get a whole lot more serious. No date was set, but I may have found a serious training partner.

Pull Ups + Machine Press:
Pronated Grip -
BW+0x8x2
BWx70x8+10
BWx110x8+10

Neutral Grip -
BW+110x6x2

Grip applies to both pull ups and presses.

Leg Curls:
90x12
110x8
100x10x2

Geriatric Leg Press w/ Stack:
170x20
250x15
350x10

The whole carriage rocks forward and back, which is pretty dangerous if there is a substantial amount of weight on there on your knees are locked out.

Back Ext. Machine:
Some…

Back got real tight and I called it a day.

Comments:
Mini deload until Friday. Between this and labor day I feel like a slacker, but I felt pretty demolished after Monday, so I was kind of relieved when I got there and my buddy said the weight room is closed.

Got some blood flowing and feel good. The row was suprisingly easy and flew by when accompanied w/ conversation.

[theuofh]

[u]9/12/2009 Saturday: Lift[/u]

Warm Up:
C2 Rower 3x300

Back Squat:
Barx15
135x5
185x5
225x5
265x5
305x5
325x1 (…belt…)
340x5 (…belt…) PR
285x8

Fast and didn’t feel too bad. I did tighten the belt 1 more notch.

Bench:
Push ups and Ext Rot w/ Superman
Incline BB - 95x8
Flat BB - 185x5 (…Shoulder Upset)
DB - 80/85x3 (…Misload but didn’t notice until after the set)
100x8

DB Row:
120x8/x3

Comments:
Hyper motivated going in, but they had half the new floor in and it wasn’t in the half of the weightroom w/ the squat rack which was ‘caution’ taped off. I scrapped power cleans due to the floor being a mess w/ stacks of flooring and plates, ignored the taped and went directly to squats.

Bullshitted w/ a couple guys who were complaining about hte floor too. It was softer rubber plates, softer than recycled bumper plate material w/ a slick surface. It had some oil or whatever on from shipping and it was noticeably slippery. It got all over the metal plates on the leg press and spotter stand on the incline, which were pretty much ‘buttered’. It pissed me off pretty bad, and as much as I want to say fuck it, I may just tear up the squat and deadlift/clean area, next time I am in there, and see what happens. The guys who work at the gym were sympathetic.

Either way, got pissed and then didn’t feel like lifting. Got the 100lb DB on flat bench for a set of 8 w/o too much difficulty and 120lb for rows for 3x8, which makes me happy. I may experiment w/ strapping the rows and see what happens as I was pretty much hanging on for life by my finger tips for the last couple reps.

I’m either going to columbus to watch football and get drunk tonight, or brewing up a home brewed batch of beer and going to shoot guns in the morning.

[theuofh]

[u]9/14/2009 Monday: Recovery and New Plan[/u]

Recovery:
Foam Roll and Static Stretch

Been neglecting this and I feel it.

New Plan:

Monday: Climbing and C2 Rower
Tues: Strength - Squat/Bench Volume
Wed: Arms, Calves, C2
Thurs: Strength - DL/Front Squat
Fri: Off
Sat: Strength - Squat/Bench Intensity
Sun: Wildcard - Probably some curls/calves

Class is starting again and I’m starting to get a little bored w/ just heavy lifting. Throwing in some climbing after class, that may turn into full blown upper body day; climb then lift.

I’m going to cut down on calories a bit and throw in some work on the rower and maybe some optional conditioning on Sunday. Done worrying about bodyweight for a bit, if I put on more muscle fine, if not that is fine too. I’m still goign to try and get calories in, but I’m not going to worry about missing meals or getting a bit hungry during the day. I’m going to attempt to give full blown paleo a try for a bit, w/ maybe some protein shakes.

This will continue for the next 10 weeks, the duration of this class, then I will probably move onto a full blown mass phase for the winter.

Still want squat and dead to go up. Bench is still high compared to my squat, and I will continue to train that. Otherwise, I may do random stuff a lot and just enjoy training and the things I like to do.

[theuofh]

[u]9/15/2009 Tuesday: Lift[/u]

Warm Up:
Knees OH to V-Sit
Samson Stretch
Leg Swings

Power Clean:
Some
245x2x4
245x1x1

Upping intensity and going for doubles for a bit. Attempted 245x2x5. Last rep of last set was missed sprained wrist style but overall, these weren’t too bad.

Back Squat:
135x5
185x5
225x5
275x3
305x2
325x5x4 (…3 sets belted…)
325x4x1

Went to the belt right away and skipped last rep rather than miss. Lifted at college gym and usually the weights feel heavier, so I am happy w/ this.

Bench:
Feet Elevated Push Ups
5lb Ext Rot w/ Superman x 6
135x5
185x5
215x3
240x5x3

Skipped 2 sets due to time. These were relatively easy w/o handoff or spot.

Dimel DL + BB Row:
205+100x20+12/
205+100x15+(8+5)/RP

Stopped Dimel when weight slowed down instead of grinding through. Left side is still weak on rows and I should start strapping these.

Roman Chair Situps:
BWx12
14kgx8
25lbx8x2

Static Strech:
Band Hamstring Stretch x 2
Quad Death Stretch w/o Support
Neck/Trap Stretch

Comments:
Went to base gym, but it was closed probably due to the new slippery floor they put in. I don’t know how a company can stay in business selling gym flooring that is slippery. Managed to make it to the college gym.

Weights feel heavier here, so I am not unhappy w/ myself. Cut bench short due to working late and time wasted driving around and still got home about an hour later than usual.

Additionally at work, we have your stereotypical, overweight administrator/secretary. Today she was complaining about the cushioning on her chair being defective. Its the cushiest chair in the office and she was taking a bunch of pictures of it to send to the company as evidence for a trade in or refund. There is no way they are going to buy it because it looks perfectly fine. I didn’t have the heart to tell her that the chair is fine, and she just needs to lose some weight and get off her ass once in awhile and move around if she doesn’t want her back to hurt. Pretty funny, but I should keep my mouth shut about these things.

End of rant. FML.