Theuofh's Training Log

[theuofh]

[u]11/8/09 Sunday: Squats Not Happening[/u]

Warm Up:
C2 Rower
M. Snatch + OHS
Leg Swings
Bulgarian Split Squat Stretch

Squat:
Failed 345x5x5 attempt at 2nd Rep, 1st Set

Erectors/Lower lats still feel sore/underrecovered.

Leg Press:
Up to 450x8

Back Ext.:
BWx2x15
BWx3x10

Standing Smith Calves:
Up to 275x8+7 RP

Comments:
Food intake has been poor. A lot of junk which is getting taken care of, and almost 0 protein. This can’t continue and won’t.

Also haven’t pulled a heavy single DL in awhile, and that may take more time to recover from than I assumed.

I’m not going to DL this week, and I’ll work up to a max power clean instead, w/ the rest of the training as usual. I’ll get the protein up and try and get this figured out.

[theuofh]

11/9/09 Monday: Bench and Shirt Attempt #2

Warm Up:
C2 Rower
KB Snatch
M. Snatch + OHS
Samson Stretch
Chins
Ext Rot w/ Superman
Push Ups

Bench:
135x8
185x5
225x3
255x1
…add old Inzer Blast Size 56
275x1
315x1
335x0
…remove shirt
250x5x3

Had 250x5x5 scheduled, but ran into buddy w/ had his bench shirt. It got on easy compared to the other one and I got a good 20lbs out of it, so not bad. 250x5x3 went up easy after

Seated DB Shoulder Press:
40x12
55x8x2
55x4

Felt shitty in left shoulder that went away as sets progressed.

DB Rows:
100x12/
120x8/x2

Forgot straps and chalk, so that was the limiting factor.

Fat Bar BB Curl + Seated DB Cleans:
(25/x12+15x10)x2
25/x11+15x10

Comments:
Cleaning up my diet. I’m not sure what will happen, but I might drop some weight. Just keeping protein high and seeing what happens. The milk was a bad idea.

Switching to higher reps for squats for the next 4-6 weeks, this will include 1 heavy set of 20 per week. I said it, now I got to do it.

[theuofh]

11/11/09 Wednesday: Power Clean Max

Warm Up:
Some

Power Clean:
135x3+1 rerack
185x3+1 rerack
205x2+1 rerack
225x1
245x1
255x1
265x1 PR
275x0

I think my bumper plates are heavier than gym plates, but I’m not really concerned. Major psyche out at 275 and I really didn’t even pull it. Happy w/ the day’s effort and 265 was my goal. Filmed it and I’ll post some of it later.

Clean Pulls:
275x3x3

Front Squats:
135x8
225x8
235x8x2
235x5 (I quit…)

Quit on the last set. I owe myself some punishment.

Comments:
I planned out a 20 rep progression and I can’t say I’m looking forward to it. I was thinking 315x1x20 by X-mas but planning it out, it looked a little too ambitious.

[theuofh]

- YouTube

…Fucking DRM and copyright bullshit took out my song. I really hate how this shit is going and they are even talking about encoding DRM in TV signals and a bunch of other crap. I understand protecting your investment and property and all that, but there is enough free music out there that people want promoted and published freely that this is interfering with.

…As to the reps, I thought they looked good, probably the best I’ve even done them and I was keeping the bar close and it even flicked my shirt up. After the first couple sets I moved back to get the whole thing in frame.

[theuofh]

11/13/09 Friday: Squat/Bench Intensity

Warm Up:
Usual

Back Squat:
135x5
225x5
275x2
315x1
335x1
355x4
350x4
…A couple quit sets of 20 at 245,225. I quit at like rep 5.

Stopped at 4 at 355 as the last rep was slow, then stopped at 4 at 350 as the last rep was slow to the point of being stalled. I got it but busted a bunch of blood vessels on my face.

OH Press:
Barx10
95x5
135x3
155x1
175x1
185x1 PR w/ Belt
190x0

Shoulder has been feeling like it is going to start acting up, so I did a max OH press. Shoulda put some volume in after, but I wasn’t thinking. PR came w/ belt and that is close to BW.

Back Squats:
225x10 (Quit at 20)

I’m really not ready to start doing 20s.

BB Curls:
95x10x2

Somebody stole the fat bar.

Comments:
Shitty workout. Friday has been like that. I really need to bear down and start logging out weights again, and maybe reset so I’m doing sub maximal 5x5 and 5/3/1rm for a couple weeks. Got an exam next week, so it is not my prerogative this weekend.

[theuofh]

[u]11/15/09 Sunday: Squats [/u]

Warm Up:
Jump Rope
Leg Swings

Back Squat:
135x5
225x5
275x5
315x8,7,5

OH Squat:
Barx5
95x5
135x5
165xFail

Front Squat:
225x5

[i]Pretty done at this point. [/b]

Comments:
Shitty weekend as I did nothing but get a little too drunk by myself. I needed some more empty bottles to bottle my brewing results, so while I was wiring brushing and sanitizing 50 beer bottles, I was slamming them down and adding them to the pile. I woke up with a headache both nights and went to bed extremely late, so nothing productive was going to come out of today.

I do feel much better.

[theuofh]

[u]11/15/09 Monday: Push Press [/u]

Warm Up:
Jump Rope
Dislocates
Pull Ups

Push Press:
Barx10x2
95x5
135x5
155x2
175x2
193x5x5 (4 min rest)

Did two sets before I realized I was short a 2.5lb plate on the right.

Pull Ups + MM Band Ring Push Ups:
8+15
8+12
8+12
8+15
(4+2+1.5+0)+10 (1 min rest between movements)

BB Curl + Lateral Raises
85x10+12/x15x2
85x10+12/x12x2 (1 min rest between movements)

45lb Fat Bumper Plate Pinches:
7sec, 5 sec, 5 sec

Comments:
Good workout. Have an exam to study for so minded the clock and just plugged through it. Almost crapped my pants when I caught a look at myself in the mirror as I was all pumped up from the reps and all the beer carbs didn’t hurt either.

Adductors and hamstrings very sore from yesterday.

[theuofh]

[u]11/15/09 Thurs: Deadlift [/u]

Warm Up:
C2
Legs OH to V-Sit
Fire Hydrants
Samson
OH Squats
Leg Swings

Deadlift:
135x5
225x5
275x5
335x5
365x5
395x5
415x4 (belt)(Off doubled stretch mats)

Poor day deadlifting. 385 felt heavy, 415 felt really heavy. No progress on sets of 5 for awhile 4 weeks. I did screw up my loading working up.

Front Squats:
135x5
185x5
225x5
250x5
270x5 PR

Moving to ramped 5x5 across front squats after deadlift, instead of volume.

Standing Calves + KTE:
Ramped up Calves + Some KTEs
225x12+8
275x10x4+(11,10,10,6+2)

Notes look like gibberish so I’m not sure how it broke down.

Back Extension:
BWx12 w/ Arms Extended
7kgx10x3 (At forehead, then last set at chest)

Comments:
Deadlift Nazi girl, who I found out happens to be the night manager, was there again and this time she went and tried to get some males to do her dirty work. First two didn’t say anything, then finally a 3rd guy came up and told me nicely that he was getting nagged and that I may be damaging the concrete under the floor. This was much better than the original of don’t deadlift at all because this is a community gym and something will bust. I put a stretching mat under each side and it took care of the problem. 14 million dollars they spent on the place, mostly on shitty machines and aerobics crap, and they couldn’t put a quality floor in.

I want to draft a letter, get it singed by Rippetoe, Dan John, Dave Tate, Louie Simmons, Cosgrove, and some other guys on the proper equipment and a setup for a quality gym, then send it to every university on Earth.

Very little sleep the last couple days due to studying my balls off. I was the first one done w/ the exam though and think I got 100%, but we will see. I didn’t expect much from this workout.

Might be going out of town this weekend for a show and excessive partying. I’d almost rather set a 5x5 PR on Sunday.

[theuofh]

[u]11/15/09 Sunday: Squats [/u]

Warm Up:
C2
Legs OH to V-Sit
OH Squats
Leg Swings
Samson

Back Squats:
135x5
185x5
225x3
275x2
315x2
340x4,3
…add belt
340x5x2
340x3
295x7

Leg Press:
200x10
300x10
400x10x2

1-Leg 45 Deg. Back Extension:
BWx10/x3

Standing Calves + Standing Abs:
Some
285x8+90x15x4

Seated Calves:
90x15x3

Comments:
Filmed some sets of squats and they looked alright, despite the fact that I wasn’t coming close to the weights I wanted to get. Should’ve filmed the back off set as I got real deep with a bit of a bounce and I want to compare it to the heavier weights.

Per usual, I’ve had my head up my butt for the past couple weeks and I need to get back into training mode and back to weekly PRs.

Lower back was still noticeably fatigued from DLs on Thursday, which was the first heavy set I pulled in about 2 weeks so no surprise there. I’m going to alternate between halting DLs working up to a set of 8 and regular DLs from the floor every week.

[theuofh]

[u]11/23/09 Monday: Bench [/u]

Warm Up:
C2
Legs OH to V-Sit
BSS Stretch
Disclocates
Chins + Push Ups
Ext Rot + Superman

Bench:
135x5
185x3
225x3
255x5x5 PR

Asked for a spot on last set, and last rep was slow, otherwise not too bad.

Seated OH Press:
60x8,7
55x7,5

Need to go lighter. These get hard near lock out, so I’m assuming it is due to tricep fatigue.

Low Cable Rows + Fat BB Curls:
110x12+25/x10
130x12+25/x10
130x10+25/x9
130x10+25/x5 + Some with Empty Bar
w/ 1 min rest between pairs

Lower back started cramping.

Face Pulls + Lateral Raises:
50x10+15x8/
(65x10+15x8/)x2
65x15+10/x5

65 too light for face pulls and 15 too heavy for delt raises. I’m weak here and need to focus on it a bit.

Comments:
Fucking Monday.

“I play real sports, not trying to be the best at exercising”
http://www.thegvshop.com/i-play-real-sports-not-trying-to-be-the-best-at-exercising/

[theuofh]

[u]11/24/09 Tuesday: Active Recovery [/u]

Treadmill Walking:
30 min @ 3mph and 6.5 incline

Lower Back Machine:
100x12x4

Foam Roll

Static Stretch

Comments:
Lower back still feels a bit fatigued, but I’m confident its not injured. I ate poorly this weekend and have been neglecting stretching, so that is probably the cause.

Going to throw these days in if I’m not busy as damage control and active recovery and it makes me want to eat a big dinner.

I want to say I’m getting a little fatter than I’m comfortable with, but my abs are still poking through so I’m letting it ride. My midsection is getting thick though and my ass is growing, but I’m OK with that.

[theuofh]

[u]11/25/09 Wed: Deadlift [/u]

Deadlift:
135x5
225x5

Halting Deadlift:
275x8
315x8
355x7 (Grip Failed at 8)
385x5 w/ Straps(Supposed to be 8)

Comments:
Lifted at base gym and either I am overtraining my back or the soft floor lowers the weights I am capable of lifting. I noticed it before and noticed it again today. Rippetoe suggests in Starting Strength that haltings should be able to be performed for sets 8 at at full deadlift 5 rm or so. I’m weak off the bottom so that could be my problem.

Gym closed early due to some “Turkey Trot” silliness, so I got in what I could.

Hard drive died, but luckily I had a backup w/ an old Windows install so it wasn’t too much trouble swapping back. Found a stash of old mix CDs, from the first one I made about 16 to some through college. Listening to them is bringing back memories.

[theuofh]

[u]11/29/09 Sun: Squat [/u]

Warm Up:
Usual

Back Squat:
135x5
225x5
275x3
315x3
340x2 (Cut it there)
295x8x2

Leg Press:
200x10
300x10
400x10
450x5

Pulldown Abs:
90x12x4

Standing Calves:
135x12
225x12
275x8x3 w/ 2 sec pause

Incline Situps:
+25x5x3

Comments:
Squat is stalled badly. Need to reset weights or switch to 5-3-1 or anything really. Body weight has been going up so I’m not sure what the problem is, and only big difference between now and when it was increasing was sets of 5 on roman chair situps.

[theuofh]

[u]11/30/09 Mon: Push Press [/u]

Warm Up:
KB Snatch
OH Squat
Pull Ups
Push Ups

Push Press:
115x5
155x3
175x2
195x5x3
195x4 (Missed 5th) w/ 4 min rest on work sets

Pull Ups + MM Band Ring Push Ups:
8+15x3 w/ 1 min rest b/w movements

Towel Chins + BB Curls:
5+75x15
4+75x13 w/ 1 min rest b/w movements

Comments:
Short and sweet today. Traps are extremely tight from sleeping on couches and driving all over the place over the weekend.

[theuofh]

[u]12/1/09 Tues: Recovery [/u]

Warm Up:
Foam Roll
Static Stretch
DROM

1 Arm KB OH Squat:
44x5/x3 w/ 30 sec rest between arms/sets

KB Snatch:
15/x2 w/ 2 min rest
Some Swings

Right side of low back got tight and I stopped.

Jump Rope:
25 double leg
25 alternate 2 count
25 double leg
x 10 rnds in 15 min

Cooldown:
Static Stretch

Comments:
Going to drop back down under 180 lbs and chill out a bit. Still going to lift heavy, but I’m going to add some conditioning days w/ a little more mobility and flexibility stuff. Might try and do some reactive strength work too and hit the olympic lifts one day a week.

Setting up the diet shortly and I think I am going to try carb cycling.

[theuofh]

[u]12/2/09 Wednesday: Pretty weak…[/u]

Warm Up:
Jump Rope
OH Squat

Power Snatch:
95xsome
115xsome
135x3
155x2
155x2 (full snatch)
175x1
185x1 PR
195x 2 misses

185 felt easy, but I should’ve went to 190 and got a body weight power snatch. I got 190 to about forehead level w/o a pull under. I need to fix some technique stuff w/ these and they also make me feel like I am going to pass out.

Halting DL:
225x8
275x8
315x8
355x8 (straps)
385x1 (plates went flying off bar) w/ 3 min rest

385 is all I can fit on the bar and if I drop it, plates go flying off. I will steal 2x45lbs from my parents place next time I go home which should hold me over for a bit.

Front Squats:
135x8
185x8
…Quit…

HLR:
BWx8x4
BWx5+2+1 w/ 1 min rest

Comments:
Last thing I ate was a protein shake and some almonds about 4 and didn’t get to lift until almost 7, so I was hungry. It turned into a shitty workout.

[theuofh]

[u]12/3/09 Thursday: Upper and Short Conditioning[/u]

AM Weight:
186.6 yesterday

Warm Up:
Some

Press:
Barx10
95x8
120x5
140x5
165x3 (+2 push press)
135x8x2

A little too fast on 165 and I lost balance the the bounce at the bottom. Next time for 5.

Pull Ups:
BWx5x2
25x5
44x3x5

Barely was getting chin over but arms were touching lats. Next time I’m going to experiment w/ a band to try and accelerate to the top, as the reps don’t feel too satisfying unless my chest solidly bumps the bar.

Conditioning: 135lb Power Clean + Push Jerk x 30 for Time
5:48

Comments:
Just trying to survive until tomorrow night.

[theuofh]

[u]12/4/09 Friday: ???[/u]

AM Weight:
184.2 yesterday

EZ Curl:
70+standard bar x 10 x 5

Machine Back Ext. + Ab Wheel:
Some
(120x10+BWx15)x5 w/ no rest

Incline Walk:
3.5-4 speed @ 3.0-4.5 incline for 20 min

Comments:
Calves started tightening up on incline walking then last 3 min I got loose but bored so I quit. Need a band or need to experiment w/ standing ab wheel as that was pretty easy.

Measured thighs today at about 24" and calves at 15.5". Right leg was a little bigger.

Need a plan, or do I. Maybe some metcon craziness tomorrow, then squats Sunday. I’m just going to push this real hard for a couple weeks w/ no cheat until I deplete a bit, then carb up and move to more moderate training. That being said, I’m probably going to have a couple drinks in a bit, so maybe only carbs from booze.

[theuofh]

[u]12/6/09 Sunday: Lower[/u]

AM Weight:
?

Warm Up:
C2 Row - 300mx2.5
Leg Swings Side to Side
…Felt loose and good

Back Squat:
135x5
185x5
225x5
275x5
315x3 (belt)
315x10 (belt) Baseline PR for Set of 10

Good Mornings:
135x12x3
135x10x2
w/ 2 min rest

Narrow stance and mostly straight legged, fighting the tendency to bend the knees and rdl it a bit.

Leg Press:
200x10
300x10
400x10x3
w/ 2 min rest

Closer stance here as well.

Standing Calves:
135x12
225x12
275x8
295x8x2

2 sec pause at top and bottom or so. Tried to accelerate heavy sets as fast as possible then hold the top.

Seated Calves:
70x15,11
w/ 1 min rest

Comments:
Felt some pain in right testicle on last set of leg presses. I’m hoping I may have semi-crushed a ball between my legs due to the closer stance, but I didn’t to abs in case it was a hernia or something I don’t want to think about.

Left knee feels kinda tweaked from leg press, and I should switch it out for something else, but I’m not going to due to laziness for a bit.

Squats felt strong and smooth and so much better than before and I’m not sure if I should switch back to sets of 5 or try to up the heavy sets of 10, either way I think I’m going to need to add some volume.

[theuofh]

[u]12/7/09 Monday: Upper[/u]

AM Weight:
181.8 lbs back to 186.8 current… drank a couple two liters of diet pop yesterday which I don’t usually do and maybe dehydrated a bit because that was a big jump and I had some chipotle over the weekend?

Warm Up:
Airdyne x 5 min
Random Stuff

Bench:
135x5
185x5
225x3
245x3
265x4,5,4

Had 260x5x3 programmed, but jumped higher and skipped last reps instead of risking missing. It was stupid.

Incline DB Bench + DB Row:
(60x10+100x10/) x 5 w/ 1 min rest b/w movements

Grip failed for last 3 reps on left side, last set. Reset on ground and cheated like hell.

Low Cable Row:
130x15,9 w/ 2 min rest

Fat Bar Curl + Pulldown Abs:
(15/x10 + 65x15) x 5 w/ 1 min rest b/w supersets

Too light, tried to do it without rest but that lasted until set 2.

Comments:
I feel like a king over the weekend then Monday comes and I feel like a little peon busting ass to make a living.

Check out these pigeons: Call Of The Wild - Fredo and Pidjin. The Webcomic.