Training Log of Guhkes!

Training Training Logs
221

31.10.2010

Cycle 3, wave 3, day 2

WU: 500 m row, 3 min rope jump, chins, ohp, kb swings, running + dynamic stretching

Strength:
1a) Sumo deadlift 5/3/1, 77,5/5, 87,5/3, 97,5/11
1b) Overhead press 5/3/1, 40/5, 45/3, 50/5

Assistance:
2a) chins, 5 x max, 9-8-8-7-7 = 39 reps
2b) dips, 5 x 5, BW-BW-BW-BW-BW
2c) side bend, 5 x 10 x 30 kg

3a) Conventional DL 5 x 8 x 58 kg
3b) GHD sit-ups, 5 x 10
3c) DB shoulder press, 3 x 10 x pair of 12 kg DB’s

Notes:
1a) last cycle I pulled 13 reps with 90 kg, so this was improvment
1b) I got 8 reps with 47,5 kg in the last cycles 3rd wave, so this is about the same

2a) I was still feelng Fridays pull-ups. These were quite lame this time.
2b) did only BW, I was so stiff from Fridays benching, that dips didn’t feel comfortable. Took it really as a assistance lift
2c) same as normally
3a) nothing special
3b) nothing special
3c) since dips were lighter, I wanted to push shoulders little more, so I did just light 3 x 10 shoulder press

This was alright day.

WO lasted about 72 mins.

I’m really happy deload week begins. I feel quite drained now. I read about Blade’s myo reps and I’m considering doing my assistance lifts with myo-rep -protocol. That would lower the overall volume, but still give good stimulus for the muscles. Has anyone tried them and what is your take on the subject?

222

4.11.2010

Cycle 3, wave 4, day 1

WU: 500 m row, KB swings, TGU’s

  1. Power snatch, 6 x 3, 25-28-30-33-35-38 kg

  2. Power clean, 6 x 3, 30-35-40-45-50-55 kg

5 rounds of
3a) chins x 3
3b) clap push-ups x 4
3c) squat jumps x 5
3d) hypers x 10
3e) GHD sit-up x 10

  1. Med ball (3 kg) work
  • forward, over the head throw x 10
  • over the back throw x 10
  • shot put throw x 5/hand
  • 1-arm curl throw x 5/hand
  • twist throw x 10/side
    2 rounds

Stretching.

Notes:
Light deload workout. Ramped to about 80% 1RM in power snatches and cleans. All the rest was easy and low volume. My whole body is still pretty sore and stiff after wave 3. I hope it loosens up soon. I’ll be going on 2 week holiday and planning to continue doing the next cycle of 5/3/1 with new training maxes, but I don’t know what short of equipment the hotel gym has. If it’s only machines, then I’ll just have to improvise and try to keep my strength gains up other ways. I’ll post my workouts once I get back.

223

Holiday is over. Training wise it was really bad, because the hotels so called gym was just shitty 3 x 5 meter weight room. There was just some ancient rowing apparatus, really old multitraining apparutus and few DB’s. Did 4 short workouts, but they weren’t really good anyways.

Due to that, 1 weeks deload became 3 weeks deload with bad eating and drinking. I’ll start my 4th cycle this week. I’ll probably just do the prescribed number of reps or little overuntil I get back to form again. Gained about 2-3 kg (fat and bloat) during these 3 weeks and strength wise I have probably gone backwards some. But on the positive side, I am not strained or fatiqued at all and my CNS recovery is probably better than in long time.

I’ll also probably ease a little bit on the last 5/3/1 -sets with the AMRAP, so that I don’t go so close or to the failure with them as previously.

First workout today. Interesting to see how it goes.

224

26.11.2010

First proper training after 31.10.2010

Cycle 4, wave 1, day 1

WU: 500 m row, push-ups, air squats, KB swings, snatch

Day 1
Strength:
1a) Bench press 5/3/1, 57,5 kg/5, 65/5, 75/6
1b) Box squat 5/3/1, 52,5 kg/5, 60/5, 70/5

Accessory (myo-reps experiment)
2) pull-ups, BW, 9 reps + 7x2 reps with about 15-20 sec rest
3) BB incline press, 50 kg, 10 reps + 7x2 reps
4) front squat, 40 kg, 10 reps + 7x2 reps

5a) hypers, 5 x 10
5b) GDH sit-ups, 5 x 10

  1. face pulls, 3 x 10

Notes:

1a) took it easier after long time and left 1-2 in the tank
1b) squat was bad. Hope this comes up again fast

  1. First time doing myo-reps. These felt good and definately got good feel to my back
  2. same here.
  3. My legs were shot after this. Of course the long pause in training affect, but still.

5a) nothing special
5b) same as above

Disappointed in the squats but otherways just ok. Liked the myo-reps method (it’s like rest pause but doesn’t go to failure as in DC). Probably try them out for awhile and decide then whether to keep using them or go back to the old. Have to say that they are pretty straight forward and make the workouts little shorter. Heres few links:
http://www.clutchfitness.com/forums/showthread.php?t=9363

WO lasted 60 mins.

225

29.11.2010

Cycle 4, wave 1, day 2

WU: 500 m row + other random warm-up

Strength:

  1. snatch, 6 x 3, 25-30-35-35-35-40

2a) Sumo deadlift 5/3/1, 67,5/5, 80/5, 90/9
2b) Overhead press 5/3/1, 35/5, 40/5, 45/8

Assistance (myo-reps):
3) chins, BW, 9 + 7x2 reps
4) dips, BW, 12 + 3x5 reps

5a) side bend, 5 x 10 x 32,5 kg
5b) Conventional DL 5 x 8 x 60 kg
5c) HLR, 5 x 5

Notes:

  1. I took the snatch back to program after reading some of Thib’s articles. Went probably too high to use it as a activation exercise. It was really a working exercise.
    2a) didn’t take it to the max to play it safe after long rest
    2b) this was done standing (normally I do seated version) because I was in different gym where it was possible.

  2. tried to concentrate on explosive pull on each set

  3. a bit longer activation set and myo-rep sets because of lighter load (BW)
    5a-c) same as normally

Ok day. SumoDL’s felt better than my squats in previous workout. OHP was good, but the standing position might have helped the pressing a little, so the seated OHP probably isn’t as good as the numbers done now.

WO lasted about 60 mins.

226

Long time since I posted. Here’s some workouts that I’ve done, but not posted.

3.12.2010

Cycle 4, wave 2, day 1

WU: 500 m row, push-ups, air squats, KB swings, snatch

Day 1
Strength:
1a) Bench press 5/3/1, 62,5 kg/3, 70/3, 82,5/3
1b) Box squat 5/3/1, 57,5 kg/3, 65/3, 72,5/3

Accessory (myo-reps)
2) inverted rows (feet elevated), BW, 8 reps + 7x2 reps with about 15-20 sec rest
3) BB incline press, 50 kg, 10 reps + 7x2 reps
4) front squat, 40 kg, 9 reps + 7x2 reps

5a) GM, 5 x 8 x 50 kg
5b) GDH sit-ups, 5 x 10

  1. face pulls, 3 x 10

WO lasted 52 mins.

227

6.12.2010

Cycle 4, wave 2, day 2

WU: 500 m row + other random warm-up

Strength:

  1. snatch, 6 x 3, 20-25-30-35-35-35

2a) Sumo deadlift 5/3/1, 75/3, 85/3, 95/6
2b) Overhead press 5/3/1, 37,5/3, 42,5/3, 47,5/5

Assistance (myo-reps):
3) chins, BW, 8 + 7x2 reps
4) dips, BW, 12 + 3x5 reps

5a) side bend, 5 x 10 x 30 kg
5b) Conventional DL 5 x 8 x 60 kg
5c) HLR + weighted crunch

6a) face pulls, 3 x 10
6b) Cuban rotations, 3 x 10

WO lasted 61 mins.

228

11.12.2010

Cycle 4, wave 3, day 1

WU: 500 m row, push-ups, air squats, KB swings, snatch

Strength:

  1. Snatch, 6 x 3, 20-25-30-35-35-40
    2a) Bench press 5/3/1, 65 kg/5, 75/3, 82,5/2
    2b) Box squat 5/3/1, 60 kg/5, 70/3, 77,5/3

Accessory (myo-reps)
3) pull-ups, BW, 6 reps + 5x2 reps with about 15-20 sec rest
4) BB incline press, 50 kg, 10 reps + 5x2 reps
5) front squat, 40 kg, 9 reps + 7x2 reps

6a) GM, 5 x 8 x 50 kg
6b) GDH sit-ups, 5 x 10

7a) face pulls, 3 x 10
7b) Cuban rotations, 3 x 10

WO lasted 64 mins.

After this workout, I had to do some job related traveling, during which there was no chance to do any lifting.

During this time gap (11.12. - 29.12) I did go to as many jujitsu and BJJ trainings as possible.

229

29.12.2010

Weights in kilos.

1a) DL, 6 x 3, 50-60-70-80-90-100
1b) chins, 6 x 3 x BW
1c) OHP, 6 x 3, 25-30-35-40-45-50

2a) inverted row (feet elevated), 6 x 3 x BW
2b) BP, 6 x 3, 50-60-65-70-75-80
2c) squat, 6 x 3, 40-50-60-65-70-75

3a) GDH sit-up, 5 x 10
3b) hypers, 5 x 10

  1. jumping pull-ups, 3 x max

Notes:
After the break I kind of wanted to see where I was strength wise. DL is ok, chins always suffer the worst, OHP was surprisingly good, BP was fairly good and squat ok.
Main lifts:
Lifts 29. - 31.10.2010 cycle 3 of 5/3/1 —> present
BP: 7 x 80 kg ----> 3 x 80
Box squat: 5 x 75 ----> 3 x 75 (squat)
sumoDL: 11 x 97,5 ----> 3 x 100 (conventional)
OHP: 5 x 50 ------> 3 x 50

All have come down some, which isn’t big surprise.

I’m so torn between 2 goals. On one hand, I want to become stronger (heavy lifting and bulking needed) and on the other hand, I want to be in kick-ass condition to be better on my fighting skills (more conditioning and being leaner). Now I’m kind of stuck between both without being either. One solution could be training twice a day on some days, but I fear that the recovery fails miserably. Oh, what to do, what to do…

230

1.1.2011

WU: 500 m row, TGU 2 x 5/hand

  1. power snatch + OH squat, 6 x 3, 20-25-30-35-35-35

  2. squat clean + pushpress/jerk, 5 x 3, 40-45-50-50-50

3a) wall ball, 5 x 8 x 10 kg med-ball
3b) KTE, 5 x 5

  1. Finisher, 5 rounds of
  • burpees 30 sec
  • power sit-up 30 sec
  • jumping jacks 30 sec
  • mountain climbers 30 sec
  • grass hopper 30 sec (BJJ style)
  • split jumps 30 sec
    rest 60 secs
    Working time 19 mins, including rests.

Notes:

  1. OH squats became so shaky with 35 kg, that I did them only in the first set of 35 kg.
  2. 50 kg was as about heavy as I could do these. Limiting factor is the front squat. I can power snatch 60 kg for 3 reps easily, and I can front squat 60 kg for 3 reps also, but combining them, 50 kg is about the max I can get up with. Jerk was no problem with the weight used.
    3a) more volume for the same muscles, but with less intensity. Tried to be as explosive as possible
    3b) I do these quite strictly. I start from dead hang, make a 1/3 of pull-up and lift my legs as straight as possible to the bar. It’s not really KTE, but more like ankles to the bar.
  3. little circuit training since I missed few training, because of the holidays. This was hard, but I’ll definately will do this again. It was little modified version from Ross Enamait’s Never gymless -book.

WO lasted 74 mins.

I invested in 20 kg weight vest. Used it for the first time, when I walked our dog for 40 mins. -10 C outside the jacket and very hot inside. I will be using it as often as possible.

231

Long time, no update.

After last training, I concentrated more on my jujitsu/BJJ skills. Had one tough weekend camp, after which I became sick and then some work stuff affected my training. Now I’m back on track with training.

Weekly plan:

  • Monday: weight training (upper body) at lunch break + fight class (jujitsu) at 5.30 pm
  • Tuesday: weight training (lower body) at lunch break + fight class (BJJ) at 5.00 pm
  • Wednesday: off or active recovery
  • Thursday: weight training (upper body) at lunch break + fight class (jujitsu) at 5.00 pm
  • Friday: weight training (lower body) at lunch break + fight class (BJJ) at 6.30 pm
  • Saturday: off or active recovery
  • Sunday: BJJ at 6 pm

I try to keep weight training sessions short and more speed-power orientated. This is a must due to the lack of time and more importantly, to ensure better recovery. These are bit like neural charge trainings with low volume. Below is an example I did.

24.1.2011

week 1, day 1

  1. Power snatch, 6 x 3 to 3RM, 20-25-30-35-37,5-40

2a) weighted pull-ups, 6 x 3 x 5 kg
2b) Bench press, 6 x 3 x 60 kg

3a) inverted row (feet on the ground), 6 x 3 x BW
3b) plyo push-ups (hands on the bench, feet on the ground), BW

WO lasted 41 mins, warm-up included. I took it easy with pull-ups and BP, since tere was more than 3 weeks pause. I try to aim somewhere between 70 - 80% of 1RM with the weights in the future. Trying to do the lifts as explosively as possible.

232

25.1.2011

week 1, day 2

  1. Power clean, 6 x 3 to 3RM, 30-40-45-50-55-57,5

2a) DL, 6 x 3 x 90 kg
2b) KTE, 6 x 4

3a) broad jump, 6 x 3
3b) V-ups, 6 x 4

WO lasted 35 mins, warm-up included. DL was little on the heavy side after the break from the weight training. Will probably feel better next week.

233

27.1.2011

week 1, day 3

  1. 1-arm DB snatch, 6 x 3 to 3RM, 16-20-22-26-27-29

2a) chins, 6 x 3 x 5 kg
2b) OHP, 6 x 3, 40 kg

3a) med-ball slam, 6 x 3 x 3 kg
3b) OH med-ball push press, 6 x 3 x 10 kg

WO lasted 33 mins.

I’ll make a little adjustment to my training. From now on, I’ll do the whole body movements (1’s) 6x3 with 80% of 1RM and the next movements (2’s) to 3RM. I think I’ll get more from that than other way around. I get to do more quality sets on the 1st exercise (speed) and to try to up my strength on the next exercises. Last exercises stay as they are. Otherways I’ve liked it so far.

234

2.2.2011

week 1, day 4

  1. Clean high-pull, 6 x 3 x 40 kg

2a) Squat, 6 x 3 to 3RM, 30-40-50-60-65-70
2b) Hypers, 6 x 8 x BW

3a) Vertical jump, 6 x 3 x BW
3b) Medball backwards throw, 6 x 3 x 3kg

WO lasted about 35 mins. I could have probably squat 75 kg, but I left something for the next week.

4.2.2011

week 2, day 1

  1. Power snatch, 6 x 3 x 32,5 kg (about 80% of 1RM)

2a) pull-ups, 6 x 3 to 3RM, BW-2,5-5-7,5-7,5-7,5
2b) BP, 6 x 3 to 3RM, 40-50-60-65-70-75

3a) Inverted row, 6 x 3 x BW (for speed-strength)
3b) plyo push-ups, 6 x 3 x BW (for speed-strength)

WO lasted 35 mins. Pull-ups felt heavy today. I should be able to BP 85 kg for 3reps after few weeks.

I have jujitsu camp coming up this weekend. 4 trainings in 2 days, which shouldn’t be bad. Back next week with lifting.

235

Weekend camp wasn’t bad in itself. But since Monday and Tuesday were also training days, the cumulative effect was enough for me to take few days of rest from lifting.

15.2.2011

week 2, day 2

  1. Power clean, 6 x 3 x 50 kg (about 80%1RM)

2a) DL, 6 x 3 to 3RM, 50-60-70-80-90-100 kg
2b) KTE, 6 x 4

3a) broad jump, 4 x 3
3b) V-ups, 4 x 4

WO lasted 38 mins, warm-up included. DL was better than previous week. Cut 3 a and b short, because the broad jump (distance) wasn’t improving (I was getting tired).

16.2.2011

week 2, day 3

  1. 1-arm DB snatch, 6 x 3 x 24 kg

2a) chins, 6 x 3 to 3RM, BW-2,5-5-7,5-10-12,5
2b) OHP, 6 x 3 to 3RM, 25-30-35-40-45-50 (got only 2 reps on the last set)

3a) med-ball slam, 6 x 3 x 3 kg
3b) OH med-ball push press, 6 x 3 x 10 kg

WO lasted 43 mins.

18.2.2011

week 2, day 4

  1. Clean high-pull, 6 x 3 x 40 kg

2a) Squat, 6 x 3 to 3RM, 30-40-50-60-70-80
2b) Hypers, 6 x 8 x BW

3a) Vertical jump, 6 x 3 x BW
3b) Medball backwards throw, 6 x 3 x 3kg

WO lasted about 36 mins. I used belt for the first time since ages (talking about 10 years or so). And did it show? I was so glad to get 80 kg for 3 reps. Last time I wrote, that 70 kg was solid and maybe 75 kg would have been true 3RM, but I never thought that I would be squatting 80 kg for 3 reps.

Got stomach virus (probably noro-virus) 20.2.2011 and flu on top of that. It took me a whole week to get healthy again. Still not 100% healthy, but I did first jujitsu training yesterday. I was exhausted, but that was expected. Planning to go to the gym this week again.

236

I’m still bit sick. Since the last post I have gone to some fight classes if I’ve felt better. I left the lifting aside for awhile. Trying to get back in it again.

8.3.2011

week 3, day 1

  1. Power snatch, 6 x 3 x 32,5 kg (about 80% of 1RM)

2a) pull-ups, 6 x 3 to 3RM, BW-2,5-5-7,5-10-BW
2b) BP, 6 x 3 to 3RM, 40-50-60-65-70-75

3a) Inverted row, 6 x 3 x BW (for speed-strength)
3b) plyo push-ups, 6 x 3 x BW (for speed-strength)

WO lasted 39 mins. Did only 2 reps in pull-ups with 10 kg, because 3rd rep would have been failure. BP was the same as last time.

237

This has been very frustrating. I’ve had 3 flu’s this year while normally I very rarely get one. On top of that, the last one turned into a sinus infection and 1 week of antibiotics.

I also had 1 week vacation in mid-April, didn’t do any training. Weight got up to 78 kg from 75 kg. Now it’s about 76 kg.

Other than that, I have trained JJ and BJJ regularly (I don’t post them) and have also lifted few times. It’s been positive, that my strength hasn’t suffered at all (well, haven’t improved either). I normally ramp my sets to 3RM on “bigger” lifts, so the possible change either way is easy to spot.

Trying to get back to the rhytm once again. Goal is to get 2 weight lifting trainings/week.

3.4.2011

1a) chins → 3RM, BW-2,5-5-7,5-10
1b) BP → 3RM, 50-60-65-70-75
1c) squat → 3RM, 40-50-60-70-75

2a) inverted rows, 5 x 3 x BW (for speed-strength)
2b) plyo push-ups, 5 x 3 x BW (for speed-strength)
2c) broad jump, 5 x 3 (for distance)

25.4.2011

1a) chins → 3RM, BW-2,5-5-7,5-10-12,5
1b) BP → 3RM, 40-50-60-65-70-75
1c) squat → 3RM, 40-50-60-70-75-70

2a) inverted rows, 4 x 3 x BW (for speed-strength)
2b) plyo push-ups, 4 x 3 x BW (for speed-strength)
2c) broad jump, 4 x 3 (for distance)

  1. abs, 2 sets of hanging leg raises and 2 sets of GHD sit-ups

27.4.2011

1a) pull-ups, 5 x 5 X BW
1b) OHP → 3RM, 25-30-35-40-45-50
1c) DL → 3RM, 50-60-70-80-90-100

2a) OHP pushpress throw, 5 x 3 x 10 kg med ball (for speed-strength)
2b) jump squats, 5 x 3 x BW (for speed-strength)
2c) V-ups (as explosively as possible), 5 x 10

238

1.5.2011

WU: 15 mins of jogging (to the gym)

1a) chins → 3RM, BW-2,5-5-7,5-10-14 (2 reps in the last set)
1b) BP → 3RM, 40-50-60-65-70-77,5
1c) squat → 3RM, 40-50-60-70-75-78

2a) inverted rows, 4 x 3 x BW (for speed-strength)
2b) plyo push-ups, 4 x 3 x BW (for speed-strength)
2c) broad jump, 4 x 3 (for distance)

15 mins of jogging back to home.

WO lasted 40 mins + jogging for approx 30 mins.
Chins one rep shy in the last set, maybe next time? 2,5 kg more in the BP than last time, still way under all-time-high. Squat getting back up slowly. Aiming for 80 kg next time.

239

4.5.2011

1a) pull-ups, 6 x 5 X BW
1b) OHP → 3RM, 25-30-35-40-45-52,5 (2 reps in the last set)
1c) DL → 3RM, 50-60-70-80-90-102,5

2a) OHP pushpress throw, 6 x 3 x 10 kg med ball (for speed-strength)
2b) jump squats, 6 x 3 x BW (for speed-strength)
2c) V-ups (as explosively as possible), 6 x 10

Notes:
WO lasted 40 mins. Pull-ups felt heavy. Could only do 2 reps in the last set in OHP. 2nd rep was grindish and the propability to fail in attempt for the 3rd rep was too great to even try it. I’m trying to avoid going to the failure. Pulled heavier DL than last time. I’m half pleased with the outcome, since I was bit sluggish going in to the gym.

240

11.5.2011

WU: 15 mins of jogging to the gym

1a) chins 6 x max (leaving 1-2 in the tank) 6-6-6-6-6-5 = 35 reps
1b) BP → 3RM, 40-50-60-70-75-80 (only 2 reps in the last set)
1c) squat → 3RM, 40-50-60-70-80-82,5

2a) inverted rows, 5 x 3 x BW (for speed-strength)
2b) plyo push-ups, 5 x 3 x BW (for speed-strength)
2c) vertical jump, 5 x 3 x BW (as high as possible)

15 mins of jogging back to home.

WO lasted 35 mins + jogging for approx 30 mins.
I changed chins from 3RM to AMRAP, reason being that I want more volume for my back. 2 kg more in the BP than last time, though I didn’t get all 3 reps. Huge (for me) improvment in squats. Last time I got 78 kg for 3 reps and now I could do 3 reps with 82,5 kg. Next time I may try to squat the last set with a belt.