http://forums.jpfitness.com The title says it all. en Fri, 20 Nov 2009 23:04:14 GMT vBulletin 60 http://forums.jpfitness.com/images/misc/rss.jpg http://forums.jpfitness.com http://forums.jpfitness.com/oly-strongman-pl-training-logs/40244-can-i-play.html Thu, 12 Nov 2009 17:07:54 GMT I haven't really posted or logged workouts here in a long time, but I miss coming around so I have been stopping in more lately. In the winter months I end up splitting workouts between 3 gyms, so having my workouts somewhere on the internet is going to be really helpful to making sure I keep accurate track of weights etc...

My goals are to re-build my strength to former levels but this time stay healthy and conditioned. In the past strength was all that mattered, this time I would like to stay leaner, keep cardiovascular fitness up a bit, and make sure that no injuries start creeping up.

I am doing a semi-modified 531 program, mostly modified in that I am not squatting heavy right now as I finish working through a knee issue.

The lay out looks like this:

Monday - 531 deadlift
Tuesday - Cardio stuff
Wednesday - 531 overhead
Thursday - Cardio Stuff
Friday - Lower body accessory/conditioning
Saturday - 531 bench
Sunday - usually off, sometimes low intensity cardio

I am re-testing maxes this next week. If things fall where they want them to I am going to up the volume of weight based conditioning work while still focusing on strength gains. If I don't hit the numbers I am hoping than I will go another month before the conditioning comes in.

Rather than log all my old workouts, I will start with this week.

Tuesday 11/10 (tired and didn't want to deadlift Monday)
Dynamic Warm Up

1) Deadlift
135x5x2
225x3x2
315x5
355x3
395x4 - I was happy with this number. I think I would have had 5-6 but was losing grip. This is what happens when you pull with a crappy bar and no chalk. I try to deadlift at home for that reason.

2A) Single Leg Curl
3x12 50 lbs
2B) Single Leg Squat to Bench
3x6 20 lbs
2C) 45 Degree Back Extensions
3x12 25 lbs

Foam roll/stretch

Wednesday 11/11
Dynamic Warm Up

1) Overhead Press
45 lbs x 8x2
85 lbs x 5x2
105x5 - should have warmed up a bit more
120x3
135x5 - really wanted 6 but was ok with this

2) Chin Ups 10,9,7,7,6 - going for 50 in 5 sets then adding weight

Misc upper back triceps and ab stuff

Thursday 11/12
Spin Bike 40 minutes ~145 bpm

Danny ]]> Oly/Strongman/PL Training Logs DKing http://forums.jpfitness.com/oly-strongman-pl-training-logs/40244-can-i-play.html