Theuofh's Training Log

Training Training Logs
501

[u]10/14/2009 Wed: DL [/u]

Warm Up:
Usual

Deficit DL:
135x5x2
225x5
275x5
315x5
345x5
375x5

On aerobics step. Got yelled at for slamming weights about 10 minutes after I was finished deadlifting. A girl came up to me while I was squatting and was like we can’t have you slamming weights in here. I just nodded kinda suprised like why didn’t you tell me that when I was doing it.

DE Box Squat:
some practice
210x2x10 w/ 1:00 rest

Better than last week, speed and technique wise. Still a little too aggressive and I pop off my feet sometimes.

Back Ext:
BWx20,20,17

Farmer’s Walk + HLR:
100lbsx~40 Paces+10xBW x 2

Quit due to grip. Pretty nasty stuff

Finisher C2 Sprints:
3x300m

Nothing crazy, just wanted to get a bit of suck in.

Comments:
Cut out front squats because I was exhausted before the workout. Actually my vagina was feeling a little tender and I didn’t want to aggravate it. Now I feel excellent, first time in awhile where I feel better after working out.

Got some studying to do, actually a whole lot and Friday I’ll push 5rm’s. Tomorrow will be work.

502

[u]10/15/09 Thurs: Rest [/u]

Recovery:
Dead Hangs w/ Kip

Comments:
Took a progress pic messing around. Noticeable hypertrophy in my traps, particularly as the descent down my spine. Triceps looking a bit bigger too.

Weight is up to a hydrated 185. I’m putting a little fat on, but I’m going to let it ride for a bit, probably through December and only start to worry about it if my clothes stop fitting, as I just bought 3 new pairs of work pants and shirts.

I’m going to take it easy tomorrow on the squat and work back up to PR 5rm, and probably go for 340x5. I need to experiment w/ bringing my feet in a bit as it is hurting depth. When I get 355-365 for a set of 5, I’ll attempt 405.

503

[u]10/16/09 Fri: Intensity [/u]

Warm Up:
Usual

Back Squat:
135x5
185x5
225x5
275x5
305x5
335x3
265x15

Wanted at least 335x5, but stopped at 3. Forgot belt, but still felt like I should have been able to get 335 for 5. I felt alright through the day, but weights didn’t go up. I really need to figure this shit out, and I think its going to come down to getting my ass in bed and rested every night.

Push Press:
Barx5
95x5
135x5
155x5
175x5
195x5 Baseline PR

Not bad.

Comments:
Stopped there. My head wasn’t in it.

Got an exam on Monday I am totally unprepared for, so that is my priority this weekend. I’ll figure this stuff out after that is taken care of.

504

10/18/09 Sun: Squat

Warm Up:
Usual

Back Squat:
Barx5
135x5
185x5
235x3
275x3
305x3
330x5 …last rep slow
330x4 …skipped last rep rather than potentially miss
add belt
355x1 …fast
365x1 …fast
385x0 …almost
315x6
remove belt
275x7

Standing Calves:
135x12
225x12
275x12x3
(1 min rest)

Sitting Calves:
90x12x2
(1 min rest)

Comments:
Stayed up late studying then up early to get some squats in. I think I need to switch things up a bit as I’ve hit a pretty big sticking point. I was going to go sets across but they were slow, so I did some singles. I think I’m good for 385 if I warm up right to it. 355 and 365 went up easy. Maybe I need to get away from 5’s for 4 weeks or so and work up to a higher rep set or maybe some true 3rm and 1rm max efforts. ?.

Still got a lot of studying to do and seriously every example the professor worked in class is wrong. He didn’t assign a book either. I usually am beat after the day and not 100% in class so I just write everything down and say I’ll figure it out later. So I finally sit down to figure it out and the examples are either blatantly wrong or filled w/ stupid little mistakes, like dropping a derivative or a little algebraic error. Its not trivial stuff either and he hasn’t went into any of the theory or meaning behind everything either. Pretty disappointing really. End of rant.

505

[quote]theuofh wrote:
[u]10/15/09 Thurs: Rest [/u]

Recovery:
Dead Hangs w/ Kip

Comments:
Took a progress pic messing around. Noticeable hypertrophy in my traps, particularly as the descent down my spine. Triceps looking a bit bigger too.

Weight is up to a hydrated 185. I’m putting a little fat on, but I’m going to let it ride for a bit, probably through December and only start to worry about it if my clothes stop fitting, as I just bought 3 new pairs of work pants and shirts.

I’m going to take it easy tomorrow on the squat and work back up to PR 5rm, and probably go for 340x5. I need to experiment w/ bringing my feet in a bit as it is hurting depth. When I get 355-365 for a set of 5, I’ll attempt 405. [/quote]

Looking solid man. Keep up the hard work.

506

Thanks whup. Appreciate the comment.

507

[u]10/19/09 Mon: Bench/Upper[/u]

Warm Up:
C2 3x300m
M. Snatch
Pull Ups + Push Ups
Ext Rot w/ Superman, Y’s

Bench:
95,135,165x5
205,225x3
250x5x4
w/ 3.5 min rest for work sets

Stopped at 4 sets. Got involved in a conversation w/ Luis from class. Screwed up my rhythm and I got cold. Still doubt I woulda got 5 sets.

30deg Incline DB + DB Rows:
(75x8+100x12/)x3
w/ 1 min rest

BB Curls + Seated DB Power Cleans:
(70x15+10x12)x3
w/ 1 min rest

Roman Chair Situps:
BWxsome
7kg?x10x2
7kgx9
w/ 1 min rest

Hit failure. Was making some weird noises too.

Comments:
Tried to cut it short after the exam, but it really wasn’t that short. Got the taste of metal in my mouth at the very end of it when drinking from a water fountain accompanied w/ some lightheadedness, which was weird and worried me a bit. I didn’t get very much sleep last night due to studying/screwing around on the internet.

Did alright on the exam except for copying down an equation wrong on my note sheet, which really pisses me off because I coulda been near 100% barring litte mistakes.

Now I just gotta make it through the rest of the week, then spend this weekend sitting on my ass doing nothing.

508

[u]10/19/09 Tues: Recovery[/u]

Recovery:
Foam Roll -
T-Spine
Quads
Adductors
IT Band

Static Stretch -
Cobra
Hamstring/Calve
Traps/Levatator Scapulaue
Modified Hurdler (Gets my lats good)
Seated 90/90

Comments:
Adding two gallons of whole milk plus 2 packets of those shredded hashbrowns a week to my diet. Starting tomorrow on top of usual.

Looking at my squat form, and I notice a distinct difference between when I stay tight on the descent, keeping a hard arch, and sitting back into the ass/hamstrings. It doesn’t get overly deep, but it feels so much stronger and faster than what happens usually every other workout, where my knees come forward a bit and I slack a bit on my hamstrings and quad squat it too much. That really needs to get nailed down.

I feel good, like I’m not training hard enough. I’ll take care of that tomorrow.

509

10/20/09 Wednesday: Deadlift

Warm Up:
C2 Rower 500 m
Agile 8 w/o Foam Roll
Leg Swings
M. Snatch + OHS

Deficit Deadlift:
135x5
225x5
285x5
335x5 (Suppposed to be 325.)
355x5
385x2 (…belt)
385x3 (…no belt)

[i]Got yelled at for “slamming weights” again then was told I couldn’t even deadlift in the middle of 335. I ignored this suggestion after some argument and continued on. I did lower a bit quieter.

Pulled 2 w/ a belt but was uncomfortable, so I took it off quickly, rechalked and did the last 3, lest the party pooper return and kick me out for not listening. [/i]

DE Box Squats:
225x2x10 w/ 1 min rest

Went a bit heavier, trying to find a weight that feels right. This might have been a bit too heavy and 205 was too light.

Front Squats:
225x8x3
225x6x3

First 3 sets were good, then I crapped out at 6th on the 4th set. Wanted and still want 5 sets of 8. Did an extra set to make up for it.

HLRs:
BWx6,8,10,8

Felt like my abs were going to rip on the descent, but this feeling eased as I progressed. Was dead and didn’t do the final ladder.

Comments:
Not liking the format of this day, as DE squats followed by RE front squats doesn’t make a lot of sense. I’m going to stay w/ it and see what happens. I’m a bit disappointed for not hammering 225 on the front squat as it is not a lot of weight.

I lifted in sweatpants for the first time to try and facilitate keeping the bar in closer. It worked well.

510

10/20/09 Thurs: Rest/Recovery

Recovery:
Foam Roll

Comments:
Going through the milk a little too quick, probably closer to 3/4 gallon/day. Going to try and slow down a bit on it.

Stomach hasn’t been handling it well. Today was pretty much one big staccatoed fart.

Need to sit down this weekend and come up w/ a carb cycling plan and possibly get away from the milk. I also need to look over my log to see what happened last time I did a mass phase; I got stronger, then hurt my shoulder, regressed, leaned back out, and ended up pretty much back in original condition strength/lbm wise. Don’t want that to happen again.

511

10/20/09 Fri: Bench Shirt Fiasco

Warm Up:
C2 Rows
Dead Hangs w/ Kip
OH squats
Samson
Leg Swings
Long Pulls

Back Squat:
135x5
225x5
275x3
315x2
345x1
…add belt
365x1
375x1x3

Heavy but not too bad. Buddy said depth was more than enough. Got cut short due to the following.

Bench:
Shoulder Warm Up
135x5
185x5
225x5
Bench Shirt Disaster

Comments:
Ran into my buddy who had a bench shirt he offered to let me try, so I gave it a go.

Ended up squeezing into an Inzer Rage size 46, which from my chest measurement and the inzer site recommendations seems fine. But, the guy who got it on me said he got in from a 145lber. I weighed 187 preworkout. It didn’t go well. Getting it on took about 10 minutes and getting it off took about 5.

Pretty sure as it was too small as my arms were locked forward which I expected, but I expected them to be more at sternum level and not forehead. Touching wasn’t an issue as I couldn’t lower the bar at all.

As bad as getting it on was, which it never really got all the way on as there was some slack in the upper back area and my belly was totally exposed, getting it off was worse and I really thought I was going to be stuck in a hot red tube w/ my arms overhead and shoulders pinned to my ears w/ the neck choking me. It wasn’t a pleasant experience.

Ended up no worse for wear, but it did cut into my workout, and I didn’t even to get to really get anything out of it. I’ll try a bigger one next time. I was thinking it was too small, but now I’m thinking it really just didn’t get on all the way.

512

10/20/09 Sat: Benches Missed Yesterday

Warm Up:
C2 Rows
Dead Hangs w/ Kip
Push Ups + Ext Rot w/ Superman
Samson w/ Reach
Bar M. Snatch

Bench:
Barx5
95x5
135x5
165x5
195x2
215x1
245x1
270x5 PR
205x12

Finally back to PRs. Maybe due to not warming up w/ 5s or I may actually be getting stronger. All the reps were relatively quick w/ no grinding, so their may have been 1-2 left in the tank.

Thumbless Fat Bar Reverse Curls:
Barx15
15/x8,12,8 w/ 1 min rest

Fat Bar Curls:
25/x4,12, quit w/ 1 min rest

KB Snatches:
50x10/x5 w/ 1 min

Comments:
Noticed pain in left hand in the meat of the palm under my pointer finger. Reminescent of the thing I felt tear when I jumped right on my hangboard. Curls bothered outside of forearms. I didn’t really feel like doing a bunch of them.

Squats yesterday were PRs too, which I forgot to mention, and my lower back was feeling pretty underrecovered before that session. Snatches were some active recovery.

513

[u]10/15/09 Sun: Squat [/u]

Warm Up:
Usual

Back Squat:
135x5
225x5
275x3
305x1
335x5x3
335x3 (it got forward on 3rd rep but saved it and stopped there)
…add belt
335x5x2
w/ 4-5 min rest on work sets

Pretty epic. Lower back was fine and my legs were screaming after 1st set. Wanted to do them all w/o belt, but they slowed down and I had to grind some of them out. I do have a bit of a good morning when I do these, but for now I just want to focus on sitting back and getting a good amount of hip drive before I try and fix anything else.

Pin Pause Good Morning:
135x10
155x8x3
w/ 1.5 min rest

Brought feet in close and tried to stiff leg it. Started getting the hang of it the last set.

Standing Abs:
60x15
90x15x5
w/ 1 min rest

Still getting the hang of this movement. I really don’t feel it much in my abs at all when I’m doing it. Keeping it in to spare shear force on lower back from weighted situps.

Standing Calves:
135x12
225x12
275x12x3
w/ 1 min rest

Not too solid on these, need to back off weight and be more strict w/ form

Seated Calves:
50x20x3
w/ 1 min rest

Dorsiflexion:
40x15
50x12x2
w/ 1 min rest

Comments:
Good workout today.

514

10/26/09 Mon: Recovery

Recovery:
Foam Roll
Static Stretch

Comments:
Noticing soreness isn’t setting in until a good 24-30 hrs after my workout. I was a little stiff this morning, but fine until I got out of class, then hamstrings started tightening up and getting sore. Noticed it last week too. Interesting observation.

Shoulder hasn’t bothered me at all lately either. I’ve been taking 2 curcumin tabs morning and night. If I don’t really warm up before benching it gets a bit aggravated, but if I do it right, I’m fine.

515

[u]10/15/09 Tues: Push Press Volume[/u]

Warm Up:
Some stuff…

Push Press:
95x5
135x5
155x3
175x1
190x5x5
w/ 3 min rest on work sets

Last reps of sets 4 and 5 were grinders. Going to start microloading all pushes from here on out.

Pull Ups:
BWx8x4
w/ 1.5min rest

Towel Chins:
BWx4x5
w/ 1-1.5min rest

Ring Push Ups:
Monster Minix12x4

Comments:
Rough night sleeping last night. Got in bed and woke up maybe 3 hrs later with my pillow absolutely drenched in sweat. Woke up after that from a dream and again to pee. That can be a sign of overtraining and last time I got shitty sleep like that was trying to lose weight.

This will be the 4th training week since my last deload, and I was going to hold off until I got back up to 405x5 on deficit DL’s then deload, which is next week. It may be a deload instead.

516

[u]10/28/09 Wed: Deadlift/Front Squat[/u]

Warm Up:
Usual

Deficit Deadlift:
135x5
225x5
285x5
335x5
365x5
395x4 (Failed attempt at 5)
w/ ~3 min rest on work sets

Had fifth rep to just under my knees, but didn’t like the how my back felt, so I gave up on it. This will be the last week of these and I will pull a regular single in the next couple weeks.

Front Squats:
225x8x5
w/ 2-3min rest

Forgot stop watch so timing was approximate. Pretty brutal during, but 5 minutes after I was done I was good to go.

Back Extensions:
BWx15,15,12,12
w/ 1 min rest

Back started cramping after. Called it a day.

Comments:
Next week is a deload. I’m groaning out load at work many times a day. I have no idea what my boss thinks, but if I heard an employee moaning sporadically through the workday I would consider getting rid of them. When I get home after work, class, and whatever, the only thing I want to do is surf dipshit worthless websites or stare at the tv, even though I was dumb enough to cancel my cable. Either way, motivation and drive is down in every aspect of my life, except for actually lifting which I really didn’t feel like doing today either.

Next week will be a real deload at 70% load, usual workouts. Maybe switch it around a bit and add some metcons in. I’m dropping the milk, too. Its just making me gassy and bloated. Chubby, too, but I can deal with that.

517

[u]10/30/09 Fri: Start of Deload[/u]

Deloading:
Had a bad nights sleep again last night. I physically feel fine, except I’m not sleeping well and feel mentally burned out. Starting Sunday, I will go through usual training at 70% load and maybe 3 sets instead of 5 in core lifts, and probably stay w/ the volume assistance. My wrist is feeling better, so I will start power cleaning again too.

Next Friday I will test a 1rm deadlift.

Trying to take it easy this weekend, but I’ve been sipping on Glenlivet and feel like doing something.

518

11/2/09 Mon: Deload

Warm Up:
OH Squats
Leg Swings
Samson
Dead Hangs

Power Clean:
135x5
155x5
175x5

Back Squat:
175x5
205x5
255x5x3

SLDL:
135x20

Sled Drags:
3 platesx6 trips @ ~15 yards

Comments:
Got a lotta sleep over the weekend, layed around and watched a lotta movies, and finally got this beer brewed and in the fermenter that has been sitting in my living room for awhile.

I think wearing dress shoes to work and then lifting in oly shoes is fucking up my feet. Dragging in the Nike frees, especially backwards makes me feel them pretty bad. I need to start rolling my feet and perhaps changing shoes after squats.

Feeling much better and ready to lift again. Today was last day of class for a bit over a month, which means I have about another 6-10 hrs of free time a week.

519

11/3/09 Tues: Deload

Warm Up:
Bar Press
Chins

OH Press:
95x5
115x5
135x5x2
135x10 (Max reps, wanted 12)

Chins:
BWx8x3

KB Snatch:
44x10/x8 w/ 1 min rest
5 min jump rope cooldown

520

[u]11/5/09 Thurs: Testing Maxes… [/u]

Warm Up:
C2 Rower
Legs OH to V Sit
Fire Hydrants
OH Squats
CHins

Deadlift:
135x5
225x5
315x3
365x1
405x1
435x1
455x1
475x1 +40lb PR
495xFail

Knew 5 plates was 495, but miscalculated and thought I was going for 485 but it was only 475. +40lb PR which is nice for about 6 weeks of deficit pulling, but I still missed 495 low. Part of me thinks I am being too cautious w/ these and giving up on the pull when it is slow and not straining through it, or it may just be too heavy.

Bench:
135x5
185x5
225x3
255x1
275x1
295x1 Baseline PR
315xFail

295 went up fast, so I went for 315. Spent time bullshitting w/ my buddy Luis who was spotting and not really getting psyched up or focused. I just had a big dumb grin on my face like I can’t believe I’m attempting a 3 plate bench and was talking to Luis like I had to keep him entertained for spotting me. I want a do over.

Front Squat:
135x5
185x5
225x3
255x1
275x1
295x1
315x1 20+lb PR

There was some more in the tank,

Comments:
Lifts are going up, and life is good enough. Going to work on planning a new training cycle. 315 front squat felt the best out of all of those and I am going to work on getting that for 5. 315 bench would have been awesome, and deadlift still needs work.

Funny day in the weightroom, as I was approached by a skinny, vegetarian by culture Indian kid who spoke poor English asking me a bunch of questions, like are there steroid in whey and a bunch of ridiculous shit. He seemed genuinely interested in learning how to do things the right way, so I talked to him about 15 min and told him to get the book starting strength. He said he had kidney surgery and his doctor told him to not take protein, but he was taking it anyway because he was sick of being skinny, which made me laugh but I told him he better listen to his doctor.

Another kid asked me what I did for lats. He said “right now I do rows and pull downs, what else is there?” He seemed to be enlightened when I mentioned chinups, but then I suggested deadlifts and he looked all perplexed and said “with a barbell?” and pointed at a fucking barbell. I just laughed.

Good stuff.