Theuofh's Training Log

Training Training Logs
481

[u]9/15/2009 Wednesday: Active Recovery [/u]

C2 Rower and Stretch:
8x500m @ ~2:00min/ pace
2 Static/Dynamic Stretches every 1000m

Legs OH to V Sit + Mountain Climbers
Band Hamstring + Hip Flexor
Cat/Camel/Cobra
…Last Set Below

BW Reverse Hyper:
2x10

More Stretch:
Forearm
Calf
Hip Flexor
Band Hamstring
Modified Hurdler

Comments:
Back feels kinda tweaked. I noticed it yesterday doing DB rows and abs made it worse. Felt super stiff and tight today, but feel pretty decent now, except for some lower back tightness. Going to try and keep this up. Fatigue/soreness has been getting worse lately, but perhaps that has been because I’ve neglected recovery.

I’m going to take the foam roller in next week and use that as well.

482

[u]9/17/2009 Thursday: Lift [/u]

Warm Up:
2x300m Row
Legs OH to V-Sit
OH Squat
Dead Hangs w/ Swing

Deadlift:
135x5
225x5
295x5
335x5
375x5
415x0 (Failed attempt at 5)

Couldn’t even break it off the ground.

Front Squat + Pull Up:
135x5+BWx8
185x5+BWx8
225x5+BWx8
240x5+BWx8
255x5+BWx8

Pull ups on fat bar on top of smith machine.

KB Press + Face Pull:
30x10+20x15
(50x12+60x15)x3

Pallof Press + Reverse Situps:
(50x10/+BWx10)x3

Comments:
Feeling a bit under recovered and it showed today. Couldn’t even break 415 off the ground for a single. Abs still felt destroyed from Tuesday as well, even BW reverse situps felt like they were ripping apart. Took it easy, got some work in and called it a day.

Blaming the under-recovery on lack of sleep. Usually I try to be at least in bed if not in bed w/ lights out at 11 PM. Its been closer to 1AM before I actually turn out the lights this week. Need to really focus on quality down time, not work, class, lift, cook, study, blah.

Thats life I guess, and I just gotta figure it out then execute, and I’ll be good to go.

483

[u]9/18/2009 Friday: Recovery [/u]

Recovery:
Foam Roll
Static Stretch… all over

Comments:
I got an email this afternoon and the college I’m enrolled in was selling a bunch of old computer equipment. I got a 2.4MHz 1 GB RAM P4 w/ 17" monitor for $160. I waited in line for about an hour for it, and after leaning against the wall for awhile, my whole midsection was miserably tight. Abs are still sore too, and my right wrist is slightly sprained from a missed clean Tuesday then a badly missed one yesterday trying to rack 225 after deadlifts. So, I’m feeling beat up but I just think I need a good nights sleep.

Been reading The Tibetan Book of Living and Dying as well, which has been on my reading list for awhile and I finally got to it. I need to spend more time meditating, alhtough my hopes aren’t too high.

484

[u]9/19/2009 Saturday: Lift [/u]

Warm Up:
Usual

Back Squat:
135x5
185x5
225x5
265x3
305x3
325x2
345x5 PR (…belt…)
285x8

Bench:
135x5
160x5
190x5
215x5
245x5
270x2 (Failed attempt at 5)

Straight up quit after second rep. Pulled a bench in the power rack due to no other lifters in the gym.

DB Row:
BW Rows
100x20/ (…straps…)

Baseline PR. Straps made a big difference. I could have gone on all day w/ the right side, but I had to start cheating a bit w/ the left to get 20.

1-Leg Back Extension:
BWx10/x1 (…quit…)

Comments:
Left my ID at the base gym so I couldn’t get on base to get it. This was after I figured out it was actually there after trying to get on w/o it. Either way, somebody from the gym drove out and dropped it off at the gate, which I am thankful for.

Otherwise, lazy day that almost didn’t happen. I was going to go run hill sprints instead as my lower back is feeling beat up. I’ve noticed it gets a bit numb if I sit too long, like the skin is numb to the touch, which I also noticed after the first run of 5x5 before I left for Canada. It stopped after I took a week off for vacation, so I’m assuming I may need a deload or time off or at least more sleep.

The computer I got is actually 3.6 MHz, which is awesome and is better than this one, and blah, blah, blah.

485

[u]9/21/2009 Monday: Lower [/u]

Warm Up:
C2 Rower
DROM

Hang Power Clean:
3 Pos. P. Clean x 135,165,195
215x3x4

Resetting/just getting some work in. Not sure how to keep progressing on this, but I’m just going to keep doing it w/ whatever I load on the bar for the day.

Back Squat:
135x5
185x5
225x5
275x3
305x2
330x5x2 (1 belted)
325x5x1
325x4x1

Poor day squatting. Just couldn’t feel any hip drive and it was like I was just quad squatting it, whatever that means. I’ve noticed I’ll get in a nice little groove squatting, then loose it and it feels like shit, until I find it again.

Smith Standing Calves + Seated Calves:
135x12+35x20
225x12+70x12
275x10+70x12
(275x10+50x12)x2

Reverse DB Lunge + Roman Chair Situp:
10 bw rc situps
farmer walk 50lb
(50x10/+7kgx10)x3

Static Stretch
Band Hamstring
Quad Death

Comments:
Looking at new processors online today, 3.6 MHz is pretty shitty, and I’m not as excited about my purchase.

Squats felt like shit today, but it was at least a 13 hour day so fuck it. Ate a shitload of chocolate candies at work today as well. The administrator has a big jar of them w/ the York peppermint patties that are delicious and I’ll pick through the jar and eat them all. She must have a big bag of them because they next day there are like 10 more in there right on top.

I need to find her stash and just throw it out, because I can’t just not walk past a big thing of them over 20 times a day and not indulge, and I do manage to abstain, I’ll end up freaking out on somebody because I’m out of self control.

Need to eat and sleep.

486

[u]9/21/2009 Monday: Upper [/u]

Warm Up:
3x300m C2 Rower
Bar Press
Sotts Press
Push Ups
Y’s w/ Ext Rot + Superman

Bench:
95x5
135x5
165x5
205x5
225x3
240x5x5

Felt strong.

BB Rows:
135x5
205x5
245x5x5

Felt weak. Need to really focus on this movement. Might switch to chest supported or rows w/ the landmine and rowing handle.

BB Shrugs:
245x12
275x8x3

Should probably go lighter and really focus on the movement.

Fat Bar Curls + Face Pulls:
Barx15+30x15
(35/x8+50x15)x3

Reverse Preacher Curls + Rear Delt Fly:
15/x12+10x8
15x12+7.5x10

Rear delt fly bothered my left shoulder a bit.

Comments:
None. First time in awhile I got nothing to add.

487

[u]9/23/2009 Wednesday: Recovery [/u]

Recovery:
Foam Roll
Legs OH to V-Sit
Samson Stretch
Trap/Neck Stretch (…Very tight)

Comments:
I got a full spectrum desk lamp. I got my mom to buy it for me because she got my brother one last year. I’m going to take it to work and see if effects my mood at all. I’m also ordering some D3 gelcaps. I had some tabs awhile ago but I ran out. I’ll comment in a couple weeks if I notice any effects.

Deadlift tomorrow, and I may go to the college gym. The floor on the gym base is soft, and I pulled 405x5 on the old floor and couldn’t break 415 off the floor last week. It may be some weird biofeedback mechanism due to the slack as your feet sink in a bit or something like that. ?.

488

[u]9/24/2009 Thursday: Lift [/u]

Warm Up:
C2
DROM

Deadlift:
135x5
225x5
295x5
335x5
375x5
415x4

Forgot belt today. Form was a little on the uglier side.

Front Squats + Pull Ups:
135x5+BWx8
185x5+BWx8
225x5+BWx8
245x5+BWx8
265x5+BWx8

Seriously weenie shrinking. Pull ups on square OH bracket of squat rack. Worked on hitting chest w/ a solid bump to bar, which I could for pretty much 6 reps all sets.

1-Arm DB Press + 90deg Back Extension:
25x10/+BWx10
(50x10/+25x10)x3

Rest period was walk to water fountain and back. Thought my hamstrings were going to pop.

Stiff Leg KTE’s:
BWx10x2
BWx6x1

Shoulda grinded the last set out to 10.

Comments:
Popped half a Spike for the first time in about a week pre-workout and it felt pretty good. Had some slight stomach trouble today, and felt a little backed up right before I went to lift. I’m blaming it on a large amount of semi-raw cauliflower that didn’t get steamed enough because I put too much in the pot.

Tough workout today, but I’m feeling good. The start of the week really breaks me down, but I woke up this morning feeling great.

489

[u]9/24/2009 Friday: Recovery [/u]

Recovery:
Basking in the soreness

Comments:
Attempting squat 350x5 tomorrow, probably film it because I’ve been unhappy w/ how they feel. Maybe attempt bench 270x5, haven’t been paying too much attention to it, either in programming or energy for the attempt in the gym. I should fix that.

Programming is a mess. No template, just get into the gym and try to remember what you did last workout and beat it, for the core stuff. Accessory movements, chosen randomly and out of habit for the most part.

Ripped the ass out of another pair of work pants today. Probably go shopping tomorrow, and this time, I’m buying a couple pairs of relaxed casual work pants, not some stupid ass dress slacks.

As a side note, I think this training is paying off testosterone wise as I’ve noticed my body odor is increasing. I just took a shower 20 minutes ago and I stink. I used to be able to sweat awhile and not stink, at least as bad as I do now.

490

[u]9/27/2009 Sunday: Lift [/u]

Warmup:
Usual

H. Power Clean:
Some
205x3x4

Right wrist felt f-ed up. Feels a little better now. Backed off because of it.

Back Squat:
Barx5
135x5
185x5
225x3
275x3
315x3
335x1 (…belt…)
350x2 (…belt…) (Failed Attempt at 5)
285x8

Bah. Knew it was coming. Haven’t eaten enough over past two days.

DB Bench:
45x8
80x8x2
80x6x1

DB Row:
BW Rows x 10
100x12/x3 (…All sets strapped…)

Had a lot left in the tank. Should really push these harder.

Fat Bar DL:
135x8
185x5
225x3
275x2

Comments:
Bullshit workout. Snapped at a kid who set his dumbbells on the bench I was setting up to use, more out of frustration from shitty squat performance than being pissed off at him. There was a kid text messaging between sets of squat rack curls too, one of a couple kids in there text messaging on their cell phones. There was another individual w/ a bodybuilding.com bag. This was at base gym. I wanted to kill every last one of them.

I found out my grandma passed away on Friday. Its for the best as she had very poor quality of life due to suffering from old age induced dementia. Have to go up to Cleveland for the funeral, so this week may turn into somewhat of a deload.

Gotta remember to eat if I want to keep lifts going up.

491

Deload Until 10/5/09

I’ve had a couple vacations or trips out of the weight room, but they never turn into actual deloads. The last one was Canada, which was labor day, but recently I’ll take maybe 4 days off, then come back full intensity. I’m already itching to get back, but I’m going to chill out this week and maybe do some climbing and light weights/low volume ~65% for sets of 5, but that is it. Not logging any of it.

492

[u]10/25/2009 Monday: Squat [/u]

Warmup:
Usual

Back Squat:
135x5
185x5
225x5
275x3
315x5x2
315x2
275x5

Not good.

Pin Paused Good Mornings:
135x12x2

An inch or two below bellow button. Fourth rung from bottom at shitty college gym power racks.

B. Split Squat:
25x10/
50x10/

Roman Chair Situps:
7kg behind headx10x3

Stretch:
Band Hamstring
Quad Death Stretchx2
Piriformis Stretch

Comments:
Terrible nights sleep last night, I layed in bed for about 5 hours and finally fell asleep some time after 4 AM. Haven’t had one like that in awhile and usually I’m out as soon as my head hits the pillow.

Shaking this one off.

493

[u]10/6/2009 Tuesday: Push Press [/u]

…Lifted in garage.

Warmup:
Light Foam Roll
Randomness

Push Press:
95x5
135x5
165x3
185x2
205x1
225x0
215x1
225x0 (close)
225x0
185x2

Seeing where I’m at. Was going to back down and do 3 sets of 5 around 85% but it wasn’t happening.

Pull Ups:
BWx6x5 (30 sec rest)
BWx2x5 (45 sec rest)
BWx2x5 (1 min rest)
= 50 total

Suspended Push Ups:
BWx25,15,8

Experimented w/ a little bit of a fly at the bottom and pushing out towards my head instead of down towards my chest/sternum. Got my chest pretty pumped up, not that I’m a fan of that kind of thing.

Recovery/Conditioning:
20 KB Swings + 20 KB Goblet Squat x 3 rounds w/ 44lb KB
6:22 = dragging ass

Ab Wheel:
Some
1x15

Hangboard Deadhang Repeaters:
4 finger med edge: 3,6,9,12,9,6,3 sec hold w/ 5 breath break
2 finger med pocket (middle and index): 2 sec then felt some things rip in my hand
4 finger small edge: 5,5,5,5 sec hold w/ longer break

Comments:
Feel pretty weak. Means I have a lot to work on. Going to keep doing whatever in the gym for upper body, as long as I feel I’m pushing myself hard enough to be productive. Climbing stuff is going to stay until I’m climbing semi-decently. Going to take it easy and just work on contact strength for a bit until my fingers are reconditioned. Conditioning has been neglected lately, so time to get back on that.

Going to try and drop weight slowly, just by not eating as much, which really isn’t conducive to strength but I’ll see what happens. I’m about 183 and sometimes I think I look big and other times I think I look small. This means I’m going to say fuck it.

To be honest, I’m looking pretty jacked for a small guy.

494

[u]10/7/2009 Wed: Recovery [/u]

Recovery:
Foam Roll
Assorted Static Stretch

Comments:
Sore and tight from good mornings probably because I’ve never done them. Otherwise, feel good.

Going to pull from a deficit for the next 6 weeks I think to work on some of my weakness off the floor. Going to experiment w/ some speed work as well, and do DE box squats on DL day followed by some front squats and some DE pulls on squat day followed by good mornings.

If anybody has any experience mixing 5x5 volume workouts w/ DE work please give me some comments/input.

495

[u]10/7/2009 Thurs: DL [/u]

Warm Up:
Usual

Deficit DL:
135x5
225x5
265x5
305x5
335x5
365x5

On aerobics step. I’ll try +10lbs/week for next 4-6 weeks. Need a form check on this one too as checking setup it seemed off, but I went but feel on work sets which felt alright except for maybe upper back tightness.

DE Box Squat:
some practice
205x2x10 w/ 1:00 rest

Not terribly difficult.

Front Squats:
Some
225x8x3
225x6x2
225x4x1 = 40 total w/ 2:00 min rest

Wore a spot raw on my right shoulder due to bar movement. Haven’t done rep squats for awhile and I am going to continue to push these, as it is really hard work and a bit different from heavy ramped 5x5.

Farmer’s Walk + HLR:
100lbsx~40 Paces+8xBW x 0

Right calf cramped up bad after first round of farmer’s walks. Layed on the ground for a minute cursing then got the DBs away, but calf still feels tight. Called it a day.

Comments:
Meh, not happy about end of workout. Deficit deads seem weird too me and I’m not sure about the form. I’ll get a camera on it. DE stuff will stay as an experiment and volume front squats will be emphasized as I feel I haven’t been really suffering enough during my workouts, higher reps and timed rest periods can just get brutal.

Calf cramps suck and I thnk it may be related to these oly shoes, or just the amount of posterior chain work I did w/ DL and box squats working them, then stretching them doing front squats. I don’t know.

Diet will be like this for a bit and I should not be losing weight:

Breakfast - 1/8 of Tomato, Feta, Beef, Spinach Quiche or Oats and Whey
Snack - 8oz greek yogurt, almonds, fiber, blueberries, scoop of whey
Lunch - 8-10oz of meat, veggies, sometimes added oils
Snack - Meat and veggies or oats and whey
Pre WO - Finibar
During WO - Surge Recovery
Post WO - Dinner, Meat and Veggies
Pre Bed - 1.5 scoops Metabolic Drive w/ nuts or nut butter

…randomly eat apples and oranges and nuts throughout day, particularly after lunch where I tend to get a bit of a sweet tooth and the munchies, probably more from boredom and tiredness than anything. Trying to add carbs from peas and lima beans and other high carb veggies rather than grains. Cheat once a week, probably about 1000-1500 kcal meal of whatever crap I feel like.

Slowly getting back to it. You can tell I had a spike pre workout because I went off again.

496

10/7/2009 Fri: Rest

Recovery:
Foam Roll

Comments:
Extremely sore from yesterday. Butt is sore which I have rarely gotten and quads/traps are sore from front squats. Felt like shit last night and couldn’t fall asleep due to a pounding headache plus whole body ache. Took some nyquil then was out.

497

10/7/2009 Sat: Bench

@ base gym

Warm Up:
C2
Lower Body/Lower Back Mobility for Recovery
Shoulder Warm Up
Push Ups

Bench:
135x5
175x5
205x5
235x5
265x1 (…testing the waters)
270x4

Have been neglecting bench so it isn’t going anywhere. This is changing.

30 deg DB Incline Bench:
70x8x5 w/ 2:00 min rest

Nearing failure last rep/set, but couple more left. Smart choice of starting weight.

DB Rows:
70x12/
100x10/
120x6/ + 8/(strapped)

Low Cable Rows:
150x12x2

Healthy pace on rest periods on all sets of rows.

Fat Bar Curls:
25/x12,10,8

Experimented w/ hand width.

Comments:
First productive Saturday workout in awhile. I was sucking it big time for a bit there, and now I am back on track. Need to stop fucking around w/ bench and get on a solid planned program.

I ordered Practical Programming 2nd Edition, w/ has some templates w/ DE work added to intermediate programming. I’m going to give that a hsot when it arrives, and probably tweak it a bit for higher volume assistance.

498

[u]10/11/2009 Sunday: Squat[/u]

@ base gym

Warm Up:
Usual

Back Squat:
Barx5
135x5
185x5
225x3
265x3
305x2
325x5x5 PR (…last 3 belted) w/ ~4 min rest

- YouTube …Some were high

Filmed it and everything looked good. I plugged it into the TV and I might have been a sliver high, and I’ll need to edit it and flip it to be sure. Otherwise, form is good and legs might be a little wide and that could be what is hurting depth. I’ll post the vids shortly

DE Deadlift:
295x1x10 w/ 1 min rest

I’m not really sure what I’m doing here except trying to pull w/ some speed. I’ll let it ride until practical programming vol 2 gets here.

Good Mornings:
145x9
175x8x2
w/ 1:30 rest

Hole 11 on base gym half rack. Felt too easy. I may need to try and do these more straight legged as the oly shoes may be adding too much flexibilty.

Standing Smith Calves:
135x10
225x10
275x8x3
w/ 1:30 rest

Pause at top w/ double pump.

Seated Calves:
90x12x3
w/ 1:30 rest

Comments:
Done trying to lift after class. I get out at like 7:30PM after getting up at about 7:00AM so its already a 12 hr day before lifting, then my performance sucks and I get worked up and sleep suffers. So fuck it and I’m changing the schedule around.

Some lady had me take her kid to take a piss because she couldn’t take him in the women’s restroom. She was accompanied by the two lady’s who run the gym on Sundays who were running around frantically trying to figure out where this kid could use the restroom. He had a bike helmet on. I’m thinking they were on a nice bike ride, the kid had to go to the bathroom, so they ended up in the gym. If the kid was w/ his dad I’m pretty sure he would have just ended up peeing in the bushes.

Also a guy in full military fatigues carrying an assault rifle was walking around the gym on what seemed to be high alert. I was kinda freaked out.

Good stuff today. I’ll do some ab wheel and foam roll/stretching later. Life is much better on the weekends when you aren’t trying to cram a billion things into your day.

499

[u]10/12/2009 Monday: Recovery[/u]

Recovery:
Foam Roll… Painful
Static Stretch…
Focus on Hip Flexor, Traps, Hamstrings
Food

Comments:
Ate a whole roast today. Didn’t weight it, but it never ends up being as much meat as it looks like before you cook it. It was part of a cow my aunt/uncle raised that my parents bought. Delicious and I got more meat in the freezer.

Right wrist is still feeling messed up. I’m hoping its not some carpal tunnel or computer related bullshit.

Push presses tomorrow, then DL Wednesday, then Friday work up to 5 RMs on squat and push press. I got some monster mini bands to load up ring pushups a bit.

500

[u]10/12/2009 Tuesday: Upper [/u]

Warm Up:
Push Up
Pull Up
Sotts Press
Band Traction
Dislocates
Wrist Stretch

Push Press:
Barx12
95x5
135x5
165x5
185x5x5

Missed one rep at 3rd set but I’m counting it as 5x5. If I wasn’t aggressive I would miss. Also stopped trying to press from the rack position as it bothered my right wrist too much. Still semi-rack, but not arms were pretty vertical.

Pull Ups:
5x6 30 sec rest
5x3 45 sec rest
5x1 1 min rest
= 50 total

Ring Push Ups:
BWx15
Monster mini band x 15,12,10,10

First I thought it was easier w/ the band, then I realized I was just accelerating through the pushup and it was keeping my whole body tight so not as much ring sway. Rings were pretty much deloaded at the bottom. Need to experiment w/ ways to rig it.

BB Curls:
Barx12
95x8x3

Static Stretch
Traps, Hip Flexors, Hamstrings
w/ 10 minute meditation cooldown

Comments:
Skipped abs in case I deadlift tomorrow.

Highly agitated today, thought I was going to quit my job. Could be that the fuckers in the office next door had a big thing, so there were 100 people running around and I could hear them through the walls and then they piss all over the seats in the bathroom. It was probably that, still agitated and non-relaxed through the morning.

Back was a bit sore driving home from work, maybe tension, sitting all day, and fatigue?

Got an exam next week and I haven’t done anything for class in the past 5 or 6 weeks, so that is stressing me out a bit too.