11/9/08 Recovery/Light Conditioning
…Sore especially upper and lower back.
kb arm bar + sleeper stretch x 3 x 30sec/
foam roll
25 BW Squat to Stair
10 Pushups+
x3 rounds
5x20 kb swings
5x12/ kb snatch
long stretch
If anybody is following this, an example heavy lift day diet is as follows:
Breakfast 6:30 AM
Turkey and Egg Burritos w/ Salsa and Cheese
Shake 9:00 AM
Milk
Grow Whey
Yogurt
Cocoa Powder and Peanut Butter
Spinach
Fiber Powder
Lunch 12:00 PM
Meat and Veggies w/ Olive Oil
Pre WO ~3:00-4:00 PM
Oatmeal w/ 1-2 Scoops Whey
Lift 5:00-6:30 PM
BCAAs
Post WO
Serving of Surge
Dinner 7:30-8:00 PM
Meat and Sweet Potato
Couple Glasses of Whole Milk
Sleep 10:00 PM Hopefully
Macros:
3500+ kcal
143g fat
262g carb w/ 45 g fiber not counting added
326g+ protein
…I’ll cut out the pre WO oats in favor of meat and veggies, replace the sweet potato for veggies at dinner w/ veggies, and maybe exchange the Surge for a scoop or two of whey on non-lift days/lighter days.
…I’m not used to eating for size so I will adapt this as I see how it goes. I think ~3500 kcal is a good starting point.
11/6/08 Lift
Warm Up:
Some, OH Squats, Leg Swings, etc.
Back Squat:
135x10
185x6
225x5
275x2
205x20
…Dreading this all day, and it was it was pretty fucking easy. It was kind of a let down, and I’m surprised I didn’t get it the other day. +10 lbs/workout until 225, then +5 or maybe I’ll let +10 ride and really push it.
SLDL:
135x10
165x0
…Back got so tight I thought I hurt myself. Need better lower back warmup.
DB Bench + T Bar Row (1min bw exercises):
50x15+25x8
75x8+50x8
75x8+50x10
75x10+60x8
75x10+60x8
Standing Smith Calf Raises + DB Curls:
135x15 + 40x6
x20 + x5
x16 + x5
x7 slow + x6
Front Squats+L Chins:
165x8 + bwx5 x 4 rounds (1 min rest bw)
11/6/08 Crossfit Rant
I like Crossfit. I think it a good program, if only for the fact that it turns cardio bunnies into pure pieces of ass and overweight housewives into milfs. If done properly, it emphasizes teaching the basic strength lifts, squat, deadlift, press, and some of the olympic movement, to people who would never be exposed to them otherwise.
It may even turn the USA into an international contender in the weightlifting world, maybe not because it seems like everybody else is on massive amounts of steroids, but it may revive a dying sport.
Despite all the douchebaggery, unprofessionalism, and shit talking surrounding it, even over something as small and stupid as a kipping pullup. (Crossfitters do weighted pull ups regularly too.) I’ve realized that there are retarded crossfitters just like there are retarded bodybuilders. Most olympic lifters and strength athletes have a good idea of good conduct, heavy lifting, and no bullshit in the weightroom.
There has been a group of about 5 of them coming into the weightroom lately to workout. Today they took up the whole floor to do db squat cleans and pull ups. I’m not even going to finish this rant, but suffice too say the guy is who probably the best athlete out of them did 40lb db power cleans instead of squat cleans and had a pretty good butterfly kip. He finished the workout in about 4 minutes w/o breaking a sweat, subbing easy movements and missing the whole point of the workout, to create a stress that forces an adaptation.
He even told the strongest kid I’ve seen in the weightroom, the only person in there I’ve witness deadlift over 405 lbs, that he was using the pull up bar and that the strong kid couldn’t use the cable machine. Of course the strong kid didn’t listen to him, but the whole point is that crossfit also breeds cocky little shits, that really miss the point of it, sub poor range of motion and other bullshit in order to get a good wod time, and miss the whole point of training.
Its fucking bullshit, and next time I see them set up in the middle of the weightroom, I’m going to set up and do heavy snatches right on top of them.
Maybe thats why 205x20 felt easy, and I quit on it the other day. I was so fired up I just didn’t notice it. On second thought, maybe more people should do stupid shit in the weight room, just to get me fired up.
11/7/08 Shotgun
…Whatever I feel like doing. I’ll end up going to the gym for this and doing a real workout, for now I’ll take it easy and work on adapting to 20 reppers for a couple weeks.
Foam Roll
KB Arm Bar+Sleeper Stretch
Warm Up:
25 bw squat to stair
10 pushups plus
x 3 rounds
Paralette HS Push Up:
Some
60 lb DB Turkish Getup:
3x2/
KB Swing:
3x30
Roll Outs:
2x10
…I like this template and I think Tuesday might end up being HS push ups, turkish get ups, high rep swings, and some core work.
11/8/08 Rest
…Calves are two big balls of hurt from Monday. Should have eased back into calf training. 215x20 tomorrow.
11/9/08 Lift
Warmup:
DROM
Back Squat:
Some
275x2
215x20 (71% 1 rm)
… Easy again. I get pretty fired up for these and make a little noise doing them, but it hasn’t got bad yet.
Power Clean:
135xsome
165x3x3 on the minute
185x2x4 on the minute
OH Press + Pull Up:
95x10 + 8
105x10 + 8
x8 + 8 chin up
x7 + 6
Back Squat:
225x7
…Seeing how fresh I was.
Calf Raises + BB Shrugs:
135x15 + 25x15
185x12 + 25x15
225x8 + 25x15 x 2
…First time doing BB shrugs, used some body english and took it really easy on calf raises.
…My workouts were harder when I was trying to lose weight. That will probably end next Monday at 225x20 (74% 1 rm). Depending on how that feels, I’ll keep w/ 10 lb jumps.
11/10/08 Rest/Recovery
Rest…
Foam Roll
Sleep Early, at least for a Friday
11/11/08 New Motivations
Warm Up:
bw squat/push up
grasso
drom
3 Position Squat Clean:
135, 155, 175
Squat Clean:
175x3x3 + 2
195x2x3
205x1x2
215x1 PR
…Wasn’t feeling it. Back was extremely sore, failed at 215 twice, didn’t even get under it, dropped to 205 got two singles then nailed 215.
Ring Dips:
5,5,5,4,4,4,5,3,3 = 38
…Kicked my ass.
Band Supported Iron Crosses:
3x4
Ring Rows:
5,6,6,6,6 = 31
Deadlift:
225x8
275x5
305x3,3,2 (played w/ mixed grip)
225x8,8
…My deadlift sucks.
Commentary:
Saturday the gym is usually empty or filled w/ strong guys. Today there was a bunch of strong guys in there. One used to be a gymnast and now he is just a big strong guy and was working out on rings. I let him use some chalk and he ended up giving me a band to use for my training and some tips.
Another guy tried to teach me muscle ups. Still can’t do one, which I thought I would be able to easy, being an ex rock climber and being able to do about 25 strict, slow pull ups. That was about 30 lbs ago though minus some shoulder troubles and about a month of heavy pulling while dieting.
New goals include muscle ups, rings dips as easy as regular dips (right now I can do about 6-7), and back up to 25 bw slow strict pull ups from dead hang.
I’m cutting the milk out of my diet because it is just making me fat, and going down to about 3300 kcal/day training. I was hitting about 4000 kcal/day this week.
11/16/08 I’m Retarded w/ Dates
…I’ll just look at the previous entry and go from there, even in my written log. So my dates are all mixed up.
Recovery:
foam roll
glute bridges
bird dogs
10 min jump rope
long stretch
11/17/08
Warm Up:
Some
Back Squat:
WU x Some
225x20 PR
…Not as easy as 215. Felt a little nauseous? afterwards, but it only lasted about 3 minutes or so. I’ll try 235 on Friday, then I’ll probably be making 5 lb jumps.
Barbell Row:
135x12
155x6,6,10,8
…Lower back was screaming “AHHHHHH, just fucking stop” for a bit.
Fat Bar Holds:
225x30 sec
275x0 sec
245x10, 8 sec
225x? sec
…More of a thumb/pinch exercise as my hands are kinda small.
Standing Calve Raises:
135x12,15,15,12
…Need to focus on a definite progression for these.
Dips + Face Pulls:
BW + 4 plates on stack x
20+8
15+12
12+10
12+10
…Need to get stronger
Decline Bench Leg Lifts to Tuck Position:
12,15,10,10
…Abs have been neglected.
Commentary:
Looking forward to 235x20 as much as I am dreading it.
If 225 made me feel like that I’d consider 230 for next time but you’re probably just tougher than me.
Just remember once you start you can’t bail out NO MATTER WHAT!!
Good luck
BTW, thought you should know that, though I don’t comment that often I read all your updates.
Even if its just to find out what a “bird dog” or “glute bridge” is ;o)
Glute bridge you just lay on your back, feet flat on the ground and flex your butt to push your stomach in the air. You can do it w/ one leg or two legs.
Bird dogs can be seen here:
Making Gains With Pain
I just do them on the ground, in a kneeling position w/ hands on ground.
My ass is a little sore today after the 225x20 but nothing bad. It didn’t get bad until the last 4 or so reps, and I was pretty winded afterwards but I could still walk fine. I haven’t reached a weight that would really make me consider quitting before 20.
I’m thinking 235x20 will put me on my ass, which is kinda what I’m looking for. I also want to reach the point after 10 where every rep is agony for 10 more.
I appreciate you following my log too.
11/18/08 Starving and Exhausted
…I’ve been really tired at work lately. Got under 5 hrs Sunday, went to bed late w/ my heater on, woke up 2 hrs later w/ my apartment about 90 deg.
…I’m going to get some sleep. Do some light recovery stuff tomorrow, probably 5x20 swings + snatches or something w/ a stretch and squat Thursday.
…We had pizza at work today. I ate a bunch, and I am starving. Probably the carbs, but I could use the kcal.
11/19/08 More Rest
…Shouldn’t skip workouts. Puts me off schedule, and I feel like a jerk off.
Recovery:
KB Arm Bar + Sleeper Stretch x 3/ x 30sec
Long Foam Roll
11/20/08 Lift
Warm Up:
Extensive DROM
Back Squat:
135x8
185x5
225x5
275x2
230x20
…Hard, not murder though. Felt like I was going to puke for the rest of my workout, but I am blaming it on Spike plus the leftover Halloween candy I was eating all day at work.
OH Press + Chin Ups (1 min after each):
Barx10 + 5
95x10 + 5
105x8 + 8 x 2
105x8 + 6 x 2 (Push Press)
…Poor performance. Goal is 105x8+8 x 4-5 straight sets.
Standing Calf Raises + SLDL:
135x12 + 135 x 12
0 + 165x12x2
…Fucker stole Smith Machine. I let him have it because I was in the squat rack too.
Sitting Calf Raises:
35x20
60x12x3 w/ 2 sec pause
KTE:
6,6,5,4
Hanging Tucks + 50lb Stack Internal Rotation:
12 + 8/, 12+ 10/
…Need to clean up the diet and focus on getting definite progressions and goals w/ the assistance work for the next 6 weeks or so. Should start doing some biceps as they are noticeably smaller than the rest of my upper body.
11/21/08 Rest
…Feel like I worked out yesterday. Making a boboli pizza w/ a lb of turkey and eating it.
…Light, fast power cleans and deadlifts tomorrow, with some work on the rings, then hopefully some cardio.
…Need to work on solid progressions for deadlift as well.
11/22/08 Lift
…Hamstrings still sore. Always happens after targeting them directly. I need to do it more often.
…Forgot log book. Going from memory. Actually, had log book, forgot pen.
Warm Up:
5 min air dyne
oh squat x bar + push ups + pull ups
drom
3 Position Clean:
135, 155, 175
Power Clean (from floor):
175x3x4
195x2x3
…195 was old PR. Felt easy for doubles. My technique has improved. Before I was pulling w/ my back, now my hip extension? is better and I am getting my glutes into it and finishing the 3rd pull.
Ring Dips:
7, 7, 7 ,5, 4, some
Pull Ups:
7,7,6,5, some
Ring Push Ups (feet elevated):
20,15,10
Ring Rows:
8, 8 , 8
Deadlifts:
Some
295x5
some more
…Body weight was 184.4 this morning pre-shit. Going up to 190, then cutting down to 170 hopefully.