Training Log, 6/3/2014

I haven’t been posting training for a while, need to get back to it.  I tried snatching on Friday and found that if I was careful with form, I could do it without bothering my shoulder.  The key seems to be (1) scrunching the shoulders up hard to get as much of the ROM from the scapulae as possible without putting it all on the shoulder joint, and (2) focusing on a receiving the bar smoothly, absorbing the weight with my hips so that it’s not jarring on my shoulder.  Another point of emphasis is moving the weight vertically, keeping it close as I move under the bar as opposed to letting it loop out.  I’m also settling in the bottom for a count or two before standing up, and holding it over head for an extra count or two, to condition my shoulders to maintain a strong overhead position.

Monday, 6/2/2014

Body weight: 183

• Clean and jerk: warm up to 8 singles at 185
• Bench press: 185x5x8 (on the fourth set I got 7 reps, racked it for ~10 seconds, and got the 8th rep.  On the last set, I did 6 unbroken, racked for ~15 seconds and completed the 7th and 8th reps)
• Pendlay row: 185x4x8
• V-ups: 4×15

Tuesday, 6/3/2014

Body weight: 184

• Snatch: warm-up to 5 singles at 115
• Squat: work up to single at 365, 5×5 at 275

AMRAP in 10 minutes (I got 6 rounds):

• Sprint up the stadium stairs
• 10 push-ups
• 10 V-ups

Training Log, 4/29/2014

Strength:

• Deadlift: 135×5, 185×3, 225×3, 275×3, 315×3, 355×5 (last two sets w/belt, last set w/ straps), Est. 1RM: 413
• Press: 45×10, 65×8, 80×8, 95×8, 115×8, 130×6 + 3 push presses (Est. 1RM: 156)

Conditioning:

• 2 rounds of 400m run, 21 dumbbell swings (55 lb), 12 pullups

Notes:

• Lower back was still a bit fatigue from yesterday’s squats, but warmed up over the course of the sets.  Last set felt really good.
• Overhead pressing is a bit weak relative to my other lifts.  Going forward, I’m lowering the TM just a bit, but will try to keep this in line with the rest of my lifts.
• I wonder if my upper-body lifts are suffering from doing them after taxing squat and deadlift work,  I may need to try change order on some days, or doing one day a week where I just get minimum reps on one lift and go for max reps on the other.
• It’s depressing how out-of-shape I am.  I planned to do 3 rounds but barely made it through 2.  To be fair, the conditioning I’m doing is coming after somewhat taxing lifting, but still.

Training Log, 4/28/2014

Body weight: 188 (Yikes!)

Training:

• Squats: Barx10, 135×8, 185×8, 225×8, 255×8, 290×10 (Est. 1RM: 385)
• Incline: Barx10, 85×8, 105×8, 125×8, 145×8, 170×2, 135×8+4
• 1 mile treadmill run: 9:00 (depressing)
• Swiss ball crunches w/ 25-lb plate: 20, 10, 10

Notes:

• Low back was fried after last set of squats, need to focus on staying tight in the bottom when fatigued, and/or wear a belt for the PR set
• I accidentally worked up in sets of 8 instead of sets of 5 on incline, so I was fatigued and only hit 2 reps on the last set.  With these rotating rep ranges from exercise to exercise I’ll need to be more careful not to space out and do the wrong number of reps for the weight I’m using.
• Plan for progression on this routine:  In each M/W or Th/F block I cycle through all four of the main lifts/variations (squat, bench, DL, OHP).  If I hit at least two reps over the target number on the last set for all four lifts, I’ll bump the training max up by 5 pounds for the next block.  I’ll track rep maxes and projected 1RM to gauge progress.  For this block, I won’t count incline since I screwed the reps and wore myself out before I got to the top set.  If I’m well on DL and press tomorrow, I’ll go ahead and bump the weight.

Training Log, 4/25/2014

I’m resuming this log again after a long lay-off.  I’ve been lifting, but not recording my training, and want to start keeping good records so that I can better track and evaluate progress.

I’m coming off a heavy teaching semester where I was only getting to the gym 1-2 times per week.  I more or less maintained strength, but feel fairly out of condition, and am carrying a bit more bodyfat than I’d like (though it’s not too bad).  As such, I’ll be spending the next 6 weeks or so doing a conditioning-focused block.  I’ll keep the lifting pretty minimal and supplement it with conditioning circuits and sprints to try to get into better shape and strip off a bit of bodyfat.  After this cycle, I plan to focus on strength with the shorter-term goal of hitting 405-265-435 in squat/bench/deadlift.

For lifting, I’ll follow a modified 5/3/1 type scheme, which is really 8/5/3.  In each case, I will work up to 80%, 85%, or 90% in fives sets, going for AMRAP on the last set.  I will also cycle through the rep ranges in a staggered way, so that I’ll use different rep ranges for different lifts in a given day.  Since I’m not doing assistance work unless it’s worked into the conditioning circuits, I will sometimes substitute lift variations, especially on 8- or 5-rep days (e.g. front squats for back squats, incline or CGBP for bench, SLDL or SGDL for deadlifts, Klokov press or push presses for overhead press).  I’ll do squat and bench on Mondays and Thursdays, Deadlift and overhead pressing on Tuesdays and Fridays.

Thursday’s training

• Squat: Bar x10, 135×6, 185×6, 225×6, 275×6, 315×6
• Front squat: 300x3x5
• Bench: Bar x10, 95×6, 115×6, 135×6, 160×6, 185×6, 205×6, 225×2
• CGBP: 155x6x5
• Pendlay rows: 185x5x5 (supersetted with CGBP)
• Hill sprints x10

Friday’s training:

• Deadlift: 165×5, 205×5, 250×5, 295×5, 335×7 (straps and belt on last set).  Est. 1RM = 412
• Klokov press: Bar x10, 65×3, 85×3, 100×3, 115×6. Est 1RM = 138 (=> 172 on press)
• Clean & push press/Pullups: 135x3x6/BWx3x6
• Farmer’s walk: 1 lap w/70s, 1 lap w/80s, 1 lap w/90’s (had to pause twice with the 90s)

Training Log, Squats/Press

Starting today, I’m switching to a simple linear progression for a while, following the simple strength and conditioning template laid out by Justin Lascek of 70’s Big.  Basically, it’s squat and press on Monday for 3 work sets of 5 (sets across) each, power clean for 5 sets of 3 plus some accessory work and conditioning on Tuesday, squat and bench on Thursday, and a heavy set of five deadlifts plus accessory work and conditioning on Friday.  Add five pounds every time you do each exercise (10 for deadlifts).  I think my lifts are all low enough still that I might be better served doing something like this for a while rather than a one-major lift a day, slower progress system like 5/3/1.  I plan to stick with this until I hit 300/400/500 on bench/squat/deadlift, then “graduate” to 5/3/1.

This is also the start of the second week of my intermittent fasting experiment.  I had one off-day on Friday where I ate breakfast, offset by a full day of fasting on Sunday.  In the first week, my weight inched down the first two days, then jumped up to as heavy as ever, and has been inching done since.  This morning I’m at my lowest weight since the start of the experiment, thanks to the 24-hour fast yesterday (more like a 20-hour fast, really), so I’ll be curious to see how it goes over the next couple of days.  No clear visual progress in the mirror yet.

Body weight: 180.8 lb

Body fat %: 20.4

Muscle mass %: 41.8

 

Workout:

• Squat: 3×5 at 270 lb
• Press: 3×5 at 115 lb
• Ring pull-ups: 60, in sets of 5-6 between sets of squat and press

Training Log – Squats

In an attempt to shed some fat from my belly and love handles, I’ve decided to experiment with the Leangains version of intermittent fasting, which involves a daily fast of 16 hours with a feeding window of 8 hours (in other words, skipping breakfast).  I’ll give it two weeks and see if I notice a difference, and if so, I think I’ll keep it up to get and stay lean.  I like the fact that it’s easy, requiring a workable timing of meals while being less restrictive about what I eat during the feeding window.  I’ll still try to limit carbs and focus on protein and veggies, but this fress me from having to stress much about it.  To track my progress, I’ll log my daily measurements here.  These are from my digital bathroom scale which estimates body fat.  I think the estimates it gives for me are too high, but I’m more interested in the change over time than the actual number.  I’m more interested in recomposition that losing weight, so I’ll be happy if body fat goes down and muscle mass goes up for the same weight.  For consistency, the measurements are taken upon waking up in the morning.

Body weight: 182.6 lb

Body fat: 20.7%

Muscle mass: 42.2%

 

 

Training (Press), 13 June 2013

Today’s work:

• Warm up
• Press: 55×5, 70×5, 85×3, 95×3, 110×3, 125×3, 135×1, 145×1, 150×1
• Ring rows (elbows flared out): Between every set of press (75 reps total)
• Incline flyes: 3×30 with 10-lb plates
• Triceps extensions on rings: 3×20

Press felt good today, so I worked up to a single at 150, which was a grind that felt pretty close to a true 1RM.  That makes the 135-lb training max I’m using 90% of my true 1RM, which is about right.  I know this is nothing impressive, but I’m pretty happy with the way my press and bench are coming back post-surgery.

Back and lower body actually feel pretty good after front squat and deadlift day yesterday.  So I think this high-frequency schedule is working well so far.

Training, June 12, 2013

Today’s work:

• Front squat: 135×5, 165×3, 185×3, 205×3, 230×3
• Deadlift: 135×3, 165×3, 225×3, 260×3, 295×3, 330×3
• Stability ball sit-ups w/ 10lb plate: 3×20
• Back raises: 3×20
• Hill sprints: ~30 yd, 14 in 10 minutes

Final rep of last set of deadlift was a bit of a strain, and my back rounded a bit.  Everything felt good up until then.  Overall, I’m feeling good with these shorter workouts.  Leave the gym feeling good and strong instead of feeling destroyed.  We’ll see how I feel once I accumulate a couple of weeks of these higher frequency workouts, but from day to day I’m feeling pretty good.

Shin splints are flaring up, however, and I’ll need to give some attention to those.

Training, June 10-11, 2013

After a couple of weeks of program ADD, I’m starting the Jim Wendler’s “Frequency Project”.  This is basically 5/3/1 on an accelerated, 6-day a week schedule.  So you go through a cycle in 2 weeks instead of three, and the assistance work is minimal.  The two main attractions for me are (1) more frequent squatting and pressing.  This allows me to get volume by doing the main lifts more frequently, rather than relying on assistance work, and I weights I’m using are still light enough that I think I can get away with it, recovery-wise.  And (2), the actual lifting sessions are shorter and more efficient, allowing me to more regularly get in some conditioning at the end of the workout.  Wendler says no conditioning on this program, but I will do it anyway (though ‘ll build it up gradually over a couple of weeks, and never more than about 10 minutes of hard conditioning at the end of workouts, with some occasional walking).  Again, since I weights I’m at aren’t that big, I think I can get away with it recovery-wise.  That being said, on the first two days I didn’t have time for conditioning.  My plan is to do hill sprints or stairs of death on lower body days (which I’ll do at school), and on upper body days, a 10-min weighted incline walk on the treadmill.  Later in the summer, I’ll switch those to flat sprints, and route-running, and combine type drills as flag football season approaches.  Eventually, I’ll move N.O.V..

Monday, June 10:

• Warm up
• Squat: 235×3, 270×3, 305×3
• Power cleans: 155×3, 170×3, 185×3, 205×1, 215×1, 225×1
• Pull-ups and between sets of squats
• Leg raises between sets of power cleans

Notes: I did low bar squats, and it finally felt right this time.  I’ll stick with those going forward.  305×3 is the most I’ve ever squatted; pretty cool!  I haven’t been doing power cleans, but they felt good, and even the 225×1 felt pretty easy.  I tried doing a jerk on my first warm-up set at 135, and even though it went up easy, the sudden locking out didn’t feel so good on my shoulder, so I’ll lay off of those for a while.

 

Tuesday, June 11:

• Warm up
• Neck curls: 3×20 with 25-lb plate
• Bench press: 145×3, 165×3, 185×3, 195×1, 205×1
• Ring rows between sets
• Front raises: 3×20 with 25-lb plate
• Curls: 3×20 with bar (45-lb)

Notes: singles felt good on bench, but 205 was enough of a grind that I didn’t go any higher.  With this more frequent squatting and pressing, I need to be careful to keep everything fast and explosive; no grinding out reps.

Training Log, 14-16 May, 2013

Today’s work:

• Warm up
• Bench: 115×5, 130×3, 145×11
• Ring rows: lots (sets of 8-10 during warm-ups and after each set of bench)
• Incline: 65×10, 75×10, 75×10
• Rear raises: 3×20, 5lb per hand (superset with incline)
• Ring push-ups: 3 sets to failure
• Pendlay row: 3×12 @ 135lb

Bench effort equates to 1RM of 198.  Workout felt good today.  I was worried about the ring push-ups, but they didn’t bother me at all.  Pendlay rows were okay, need to get stronger there.  Felt them work my lats pretty well though.

Tuesday’s work:

• Warm up
• Deadlift: 275×5, 315×3, 350×5, 225×20
• Tuck jumps: Sets of 5 between sets of deadlift and front squats
• Front squat: 160×5, 185×10
• Back extensions: 75 reps
• Swiss-ball sit-ups: 75 reps
• Hill sprints: (20yd, 40yd, 65-70yd)x3

Deadlift effort on last work set equates to ~400lb 1RM.  The “widowmaker” dropset was tough, but I felt like the extra volume would help me strengthen my low back to get stronger on these, and to be able to stay strong and maintain good back position throughout a set.  This workout was brutal, probably too hard, and I’m still feeling the effects of it.  Hopefully I’m feeling well enough by tomorrow that it doesn’t adversely affect my squats.

As I wrap up this week and head into the deload week, I’m thinking about training maxes for the next cycle.  Squats were probably a bit low, deadlifts a bit too high, and press and bench a bit too low (albeit deliberately so).  For the next cycle, I’ll take 90% of my estimated 1RMs based on the final sets of this cycle, and use those for my training maxes in the next cycle.  The works out to the following:

• Press: 120
• Deadlift: 360
• Bench: 180
• Squat: 335

I’m also thinking about goals/structure for assistance work.  I’ll do a hypertrophy focus for a couple of months, either BBB or the mass-focus offseason template from 5/3/1 for powerlifting.  I could use some hypertrophy in the upper body in particular, but also I think the higher volume will be useful in bringing back my shoulder, as well as strengthening my back for deadlifts, etc, so that I’ll be better prepared for a strength focus later.  I’m thinking about the following annual rotation:

Spring/Summer: 1 cycle of strength focus after Winter semester ends, followed by a couple of cycles of hypertrophy focus

Fall: Switch to a conditioning focus about a month out from the start of Flag Football season, maintain until Flag Football ends.

Late fall: 1 cycle of strength once flag football ends

Winter semester: During the teaching semester, I’ll probably switch (by necessity) to a 2-day-a-week template.  Strength/hypertrophy focus until spring flag football season, then switch to strength focus to finish out semester