8/8/08-8/10/08 Rest
DCR, Dinghy Case Race, in Sandusky.
Teams of 3. Grab a case of beer and shove of in a vessel of questionable seaworthiness. The first team to finish their case wins. Being caught puking or leaving the water disqualifies you.
Should be a huge turnout, ~10 teams or so.
My buddies Scott, Nate, and Me are the reigning champs 3 years running. I haven’t been drinking, but I’m hoping my training will help to carry us through.
8/11/08 Lift
…Some asshole broke the mirrors surrounding the squat rack, probably curling, and it was taped off. I got the performancemenu.com learning the olympic lifts and took the opportunity to practice full snatches from the high hang instead of squatting.
High Hang Snatch:
95x2,2,2
105x2,2,2
115x2,2,2
125x2,1
135x1,1,1
…Pretty happy w/ the effort considering I couldn’t OH squat 135 awhile ago. I was catching it about parallel and dropping ass to ankles. I lost 1 @ 125, but overall this wasn’t bad. I’m not going to push it with the weight unless I get my hands on some bumper plates.
Pull Ups + Push Press:
BWx10+115x8 (strict press)
+25lbs+135x5,5,5,5 (push press)
Diesel Crew 2 min Shoulder Warm Up
(shoulda done this sooner)
DB B. Split Squat:
40lbsx10,10,10
…Back to the diet and bullshit. Haven’t weighed myself yet but I look fuller from the free eating and massive beer consumption over the weekend.
8/12/08 Active Recovery
…Had to cut it short today due.
5 min Jump Rope Barefoot
Calve Stretch 30 sec + 10 bounces x 4/leg
KB Snatch + OH Squatx5,4,4,4
10 KB Presses/Side
Shoulder and Back Stretch
…This screws up my whole schedule. Tomorrow will probably be jump rope then hopefully I can squat Thursday. I don’t think the weekend even set me back that much diet wise. I look fuller probably from the beer carbs.
8/13/08 Cardio
2 min on + 1 min rest jump rope x 7 rounds
Calve Stretch
20 KB Swings + 10 KB Snatch/Arm x 5 rounds
Toe Touch to Squat Pull Sits? Stretch
…Lift tomorrow.
8/14/08 Lift
Warm Up:
500m row x 2 easy pace
Calves Stretch and BW Squats
DROM
Hang Clean:
135x5, 155x3,3,3, 175x2,2,2
Back Squat + Towel Pull Ups or Push Ups:
WU- 135x8+4, 165x3, 185x3, 205x3+6
225: 3+5, 3+5, 3+5, 3+4, 3+20, 3+5
215: 3+20, 3+5, 3+20, 3+5
w/ Strict 1 min Rest (10x3 Variation)
60lb DB Bench + 120lb Stack Horizontal Row:
10+10, 9+8, 8+9, 8+9 w/ Strict 1 min Rest
40lb DB Walking Lunge + Hip Extension:
10/leg+21 x 5 rounds w/ 1 min rest
Calve Stretch
20 min Incline Walk
10 min PWO Stretching
Butterfly, Seated 90/90, Sleeper, Lunging Quad Stretch?
…Pretty solid session. I was in the gym 2 hours, but I got a solid warm up, a good fat loss lifting session, some cardio, and a stretch in.
Back Update …
8/15/08 Rest
…Was thinking about jumping rope. Nope. Rest and sleep them tomorrow lift and some hard rower intervals.
8/16/08 Lift and Light Cardio
Warm Up: 2x500 m row easy pace
DROM
Hang Snatch:
WU- Barx5, 75x5, 95x3
115x2,2,2,2,2,2,2,1 w/ 1 min rest
115x1,1,1 (3 good singles to practice form)
Deadlift + Push Ups:
WU-135x8+10, 185x6+10
135x5+20,5+20
185x5+20,4+15
135x7,7,5
185x1
…First time really doing deadlifts. I did it before w/ horrible form and this time I wasn’t that great. I also lowered it really slow, which doubles the effort required.
DEADLIFTS NEED WORK!
…I’ve been doing too much squatting (no such thing) and haven’t really practiced the deadlift. That changes now.
Barbell Row:
135x7,6,7,6
FacePulls + Cuban Rotation:
60lb Stack+8lb DBx8+8, 10+10, 12+10, 12+10
Bike:
5 min moderate
5 min 15 sec sprint x 45 sec recovery
5 min moderate
(Edit: I forgot to do my rower intervals)
8/17/08 Rest
…Rest day. Lift tomorrow.
Notes for the past week:
…experimenting with carb ups/structured refeeds. I got about 4100 cal in yesterday and about 500g carbs. I cheated a little and had more protein than I probably should have.
I have been noticing performance decreases at the end of the week without them. Its especially evident in my squatting. Monday I’ll be going hard, strict 1 min rest, right back under the bar up and squatting. Friday comes around and I’m taking extra breaths and pretty slow to get the bar out of the rack after the rest period. I’ll see how it affects the fat loss, however its nice to feel full and satisfied after a week of strict dieting.
…Issues w/ the carb up is timing. I got the majority of my carbs in from about 2-10 pm which is only 8 hours. Might be too quick as opposed to spread over 24 hours. Most of it was oatmeal, bread, and a whole wheat pizza crust I sprayed with some oo pam and sprinkled some garlic power on. I got 2 tubs of Surge I haven’t been using, but I think I’m going to do a half serving pre wo saturday, then another full one after, and work on spreading it out over the day.
…I like this approach better low carb+carb up, because I can do some harder lactic intervals, barbell complexes, kb+bw circuits, rather than slow cardio.
…I need to work on some depletion calcs, to make sure I am really glycogen depleted for my refeeds, and may have to alter my training to ensure that I am actually reloading empty glycogen stores, rather than just putting fat back on after a week of dieting.
2/18/08 Lift
Warm Up: 2x500 m Row (Easy Pace)
DROM
BW Squats
Back Squats+Rows:
WU- 135x8+20 Push Ups
175x6+20 Push Ups
185x5+15 Push Ups,135x5 rows
205x3, 135x5 rows
Work w/ 1 min rest- 225lbs+115lbsx3+6,3+6,3+6,3+6,3+6,3+6,3+6,2 215lbs+no rowsx2
…Absolutely killed my lower back. I haven’t missed a squat in awhile and this did it to me. I was also sweating profusely.
Row+Clean+Squat+Thruster:
WU - 95x4,4
Work - 115x5,5,5,5,5 w/ 1 min rest
…Pretty killer. Breathing heavy and got some attention in the weight room.
DB Neutral Grip Incline Bench:
45x12,11,11
DB External Rotation:
10x8,8,8 (per side)
Face Pulls + 2 count Hold:
60lb stackx6,6,6
Walking Lunge+Push Ups+45 deg Back Extension:
40lbs+bw+bwx10/leg+15+21 x 5 rounds
Long Stretch
…Pretty good workout. My shoulders been bad so instead of fucking around with it, I’m just going to do a lot of horizontal pulling, a lot of pushups, and a lot of rehab work until it feels better.
2/19/08 Rest
Should be jumping rope or doing some kettlebell swings. I’m going to get some good rest then do them tomorrow.
2/20/08 Cardio
Foam Roll
WU:
10 kb snatch/arm
25 bw squats
15 pushups plus
x 3 rounds
Random Jump Rope and Calf Stretch
Work:
2 min + 1 min rest jump rope
x 12 rounds
Light Stretch
…I really should have done this yesterday and took today off.
2/21/08 Lift
Warm Up:
5 min rower
DROM
Calves and Trap Stretch
Hang Snatch:
WU- Barx5, 65x5, 95x5, 115x3
Work- 115x3,2,3,2,3,2,3 (1 min rest)
135x1,1
Front Squat + Push Ups:
WU- 135x7+10, 155x6+10, 175x4+10
Work- 205x3+15,3+15,3+15,3+10,2+0
185x3+15,3+12,3+12,3+10,3+10 (1 min rest)
Back Squat:
Work- 135x20
Low Cable Row+1-Leg RDL:
Work - 110 stack/25lb platesx12+10,12+10,12+10,12+10
Incline Walk:
30 min @ 12 deg 3 mph (~5 min wu/5 min cool down)
…Low carb takes its toll at weeks end. I went from 215 10x3 w/ strict 1 min rest to 185 barely getting it done or maybe I just had a bad day.
2/22/08 Circuit
Warm Up:
10 kb snatch/arm
25 bw squat
15 push ups
20 sit ups
x 3 rounds
Work:
20 kb swing
12 burpee
12 push ups
x 7 rounds
…Burpees suck. Starting carb up w/ full serving original Surge. Fucking delicious. I’ve been saving a piece of cake w/ had to celebrate a big project milestone at work. I’ll eat that later then switch to oatmeal and lower GI carbs for the duration of tomorrow.
I’ll do some depletion calcs tomorrow and make sure I’m doing this right and read the thread on guy’s experience on AD.
2/23/08 Rest
…Really screwed up this carb up. My fault entirely for thinking I could do it w/ chex mix and some baked lays. I cut it off a little bit ago, I feel great except for that fact that I totally went over cals and carbs.
…Back to <30g carb tomorrow. Next weeks carb up will be just pasta, or if I really get my shit together just yams, beans, corn, and non-grain carbs. Of course, I say that now but come next weekend who knows.
I am going to keep it to about ~400g carb split between friday night/thursday afternoon. I’ll see how that treats me then up it or lower it from there. I want to go as low as I can to perform throughout the week.
…I just weighted in at 178 lbs. That was +14lbs from Friday. I might have to skip next weeks carb up. Thats a lot of glycogen and water weight.
…Found this thread on the Bodybuilding Page:
http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/bodybuilding_on_the_anabolic_diet
…CT shed a lot of light on the current strategy and I am changing my approach. One carb up day on Saturday w/ ~250g carbs/week, most likely just a shake pre gym, some Surge PWO, some oatmeal or buckwheat pancakes as a PWO breakfast, and maybe some black beans or yams w/ lunch.
2/24/08 Rest
…Usually lift Monday and switching to this new dieting strategy messed w/ my routine.
New Workout Plan:
Mon) TBT Lift + 20-30 min Cardio
Tues) Circuits/Intervals
Wed) Rest or Slow Cardio
Thurs) TBT Lift + 20-30 min Cardio
Fri) Intervals
Sat) Short TBT + 20-30 min Cardio (Carb Up)
Sun) Rest or Slow Cardio
…I’m going to up my kcals also, 2400 on training days, 2200 on circuit days, and 2000 on rest/slow cardio days. I’ll drop them again when I feel it is appropriate.
2/25/08 Back in the Gym…
…I don’t think an excessive carb up set me back too much.
Warm Up:
5 min rower
DROM
Hang Clean:
WU - 95x4, 115x6, 135x4, 155x4
Work - 155x2,2,2,2,2,2,2,2
(…on the minute density style)
Back Squat+BW Pull Ups(PU) or Push Ups(PSU):
WU - 135x8+5, 165x6+5, 185x4+5, 205x3+5
Work - 225x3+6,3+6,3+5 (PU)
225x3+20,3+20,3+20 (PSU)
225x3+5,3+5 (PU)
225x3+15,3+15 (PSU)
…Strip the plates and right into…
Work - 135x10 (Failed attempt at 20)
Bent Rows + BW Push Ups:
135lbx8+15,8+15,8+12,8x14
Walking Lunges + 45 deg BW Hip Extension:
40lbx7+21,7+21,7+15,7+15
(…focused on a good glute squeeze and hold at the top of the hip extensions. I couldn’t walk right for about 15 min after)
Incline Walk:
30 min
…hell until I got some blood back into my lower back.
Stretch:
~10 min abbreviated session
Comments:
Always stiff after a couple days off, especially back and hamstrings. I got my 10x3 @ 225 and next time I think I can add weight as I could really focus on my form and never really struggled with the weight, even with a tight and somewhat sore lower back.
These carb up days/refeeds are a god send, however they do hinder dieting progress, so 250g carb up between friday night and saturday breakfast w/ a workout on saturdays. I did not finish my 20 rep squats which I did a couple workouts ago pretty easily, although it didn’t feel like it. I’m a bitch for it and I won’t respect myself in the morning.
2/26/08 Recovery
…Extremely tight and slightly sore. Its going to be a recovery type workout, I’m thinking:
WU:
BW Squat x 25
Push Ups x 15
Sit Ups x 20
x 4 rounds
5 min Jump Rope
Long Stretch
Work:
KB Swings x 20
KB Snatches to OH Squat x 3/side
KB Presses x 10/side
Push Ups x 15
KB Rows x 12/side
BW Squats x 25
x 2 slow rounds
DB Cuban Rotation:
12lbsx8,8,8,8
Longer Stretch
…Tomorrow I’m going to do between 30-40 minutes incline walk then lift again on Thursday. I’ve been trying to lose fat, but I honestly haven’t been doing enough slow cardio, not that I enjoy it all that much, but I need to take my medicine.
8/27/08 Jump Rope
…Raining and shitty out, so I didn’t feel like going to the gym just to do slow cardio. I did some jump roping at home instead.
Warm Up:
Some Jump Rope
Light Stretches
OH Squat Against Wall w/ Jump Rope
Squat Sits
Push Ups
BW Squats
Calve and Trap Stretch
Work:
2 min on + 1 min rest x 12 rounds Jump Rope
Calve Stretch and Bounces During Rest
Ab Roll Outs from Stair
3x15
…For some reason, I can never put in a solid effort the day after a tbt. I need to switch that day to recover or slow cardio, then do some harder interval/crossfit type work before my heavy tbt sessions.
…I’ve been getting a weird feeling in my legs at work. Kinda like the restless leg thing you get when you are trying to sleep, although I haven’t had that in awhile. My boss probably thinks I’m crazy, because his office is next time mine and all morning I couldn’t stop moving my legs. It was pretty bad. I think I’m going through this metabolic shift, from carb burning to fat burning.
8/28/08 Lift
…Went aviating this afternoon with a guy I work with. He took some of the guys in the office up in a little four seater. I got to take off, at least put some back pressure on the wheel, and we did some 0g dives and 2g turns.
It was kinda scary and it really messed with my CNS as I was burned out afterwards. I realized this when I got to the gym. I decide to test maxes and not overstimulate myself.
Warm Up:
1000m easy row
DROM/Grasso Complex
Calve Stretch
Hang Snatch:
WU-
95x2,2 (P. Snatch to OH Squat)
Work-
95x3,3,3 (45 sec rest)
115x3,3,3,3,3 (45 sec rest)
125x1,1,1
135x1
Back Squat:
WU-
135x8+10psu,165x6+10psu,185x4
Work-
185x4
225x3
235x3
245x2
265x1
275x1 (+20lb PR from last test)
285xFail
Weighted ChinUps:
BWx6
+25x3
+45x2
+65x1
+75x1 (+5lb PR from last test)
+90xFail
…I need to work my biceps.