JP Fitness Forums - Personal Training  
Google
 
Web forums.jpfitness.com

Go Back   JP Fitness Forums - Personal Training > Fitness > The Training Log > Oly/Strongman/PL Training Logs
Register FAQ Members List Calendar Mark Forums Read

Oly/Strongman/PL Training Logs The title says it all.

Reply
 
LinkBack Thread Tools Display Modes
Old 08-28-2007, 07:12 AM   #1 (permalink)
pjb923
Senior Member
 
pjb923's Avatar
 
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,247
Default Vacation is over

I have neglected my other log for too long and I think it's finally time to start over. My wife and I were on vacation last week which meant lots of eating out and very little exercise. The week before that wasn't much better. So the vacation is officially over. Since I only completed 3 workouts on my first attempt at TBT I am going to start from the beginning again.

I had my first workout last night.

Waterbury TBT
Week #1 Workout #1 - Monday 8/27/07


DB Bench Press
35's x 8
50's x 8
95's x 5 x 3 sets

Seated Cable Row
100 x 8
150 x 8
200 x 5 x 3 sets

Barbell Squat
95 x 8
135 x 5
225 x 5
275 x 5 x 3 sets

Sumo Deadlift
135 x 5
225 x 5 x 2 sets

DB Hammer Curl
35's x 5
50's x 5 x 3 sets

Standing Calf Raise
100 x 8
200 x 5
240 x 5
280 x 5

This time I'm really back and going to stay committed to this routine until the end.
__________________
It takes a deep commitment to change and an even deeper commitment to grow.--Ralph Ellison

My Training Log
Photography Blog
Visit my Online Photo Gallery
pjb923 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-28-2007, 07:20 AM   #2 (permalink)
gobbla
Has Pretty Lips
 
gobbla's Avatar
 
Join Date: Aug 2004
Posts: 8,350
Default

Welcome back!
__________________
"There's a fine line between fishing and standing on the bank like an idiot."

Newest Review: How to Write Strength Training Programs
Tony's Fitness Product Reviews and Training Journal
gobbla is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Sponsored Links
Old 08-28-2007, 07:54 AM   #3 (permalink)
Jimbo
Closet Introvert
 
Jimbo's Avatar
 
Join Date: Jun 2004
Location: Little Rock, AR
Posts: 2,830
Default

I wanted the number 2 spot in here! Gob you're such an over achiever!

Welcome back bro.
__________________
"Citius, Altius, Fortius"

My Training Log

Jimbo is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-28-2007, 02:54 PM   #4 (permalink)
RacerBill
Team Ninja
 
RacerBill's Avatar
 
Join Date: Apr 2005
Location: Sugar Creek, MO
Posts: 6,112
Default

It would appear I need to settle for #3.

Good to have you back, Paul!
__________________
Keep your eyes on YOU; don't let the achievements of others dictate your obsessions. -- Alan Aragon


Log: 2008 is gonna ROoOoOoOCK!!!
RacerBill is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-28-2007, 02:56 PM   #5 (permalink)
Frank.S
Powerlifting
 
Frank.S's Avatar
 
Join Date: Jun 2005
Posts: 5,206
Default

Nice.. Looking forward to this one! Good luck! That looks like a killer workout.
Frank.S is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-30-2007, 06:35 AM   #6 (permalink)
pjb923
Senior Member
 
pjb923's Avatar
 
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,247
Default

Thanks guys, it's great to be back. I'm feeling better already after only 2 workouts. It's amazing how crappy I start to feel after only a few short weeks of not exercising regularly.

Here was last nights workout.

Waterbury TBT
Week #1 Workout #2 - Wednesday 8/30/07


Incline DB Bench Press
35's x 8
65's x 8
75's x 8
80's x 8 x 2 sets

DB Upright Row
15's x 8
25's x 8
30's x 8
35's x 8

Front Squat
45 x 8
95 x 8
135 x 5
225 x 8 x 3 sets

Good Morning
95 x 8
115 x 8 x 3 sets

EZ Bar Curl
40 x 8
70 x 8 x 3 sets

Dips
BW x 8 x 3 sets

This was an intense workout. I do not recommend doing full back squats after a 2 week layoff and following up with front squats 2 days later. My glutes were screaming at my during the warmup set with just the bar and I thought about just doing a cardio session and completing this workout tomorrow. But once I got going and loosened up a little it was better. My legs were on fire by the time I finished the 3rd set, but I did finish.

When I started TBT the first time I had 4 days between these 2 workouts so I didn't have this problem. They may be painfull, but it's a good challenge to have to push through my comfort zone. This style of workout is a big change, but I think that hitting the major muscle groups multiple times per week is going to work really well for me.
__________________
It takes a deep commitment to change and an even deeper commitment to grow.--Ralph Ellison

My Training Log
Photography Blog
Visit my Online Photo Gallery
pjb923 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-30-2007, 06:50 AM   #7 (permalink)
Mahler
Prime Motivator
 
Mahler's Avatar
 
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 9,555
Default

Holy shit. I was just thinking yesterday, what happened to Paul's training? And, here you are. I did TBT during the summer and loved it. Of course, I think you are pushing a tad more weight than I did.
__________________

In Fitness & Friendship,
MAHLER
______________________________ __________________________
There is no light at the end of the tunnel. You carry the light with you.
Mahler is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 08-30-2007, 09:12 AM   #8 (permalink)
Jimbo
Closet Introvert
 
Jimbo's Avatar
 
Join Date: Jun 2004
Location: Little Rock, AR
Posts: 2,830
Default

So. Do you feel stronger upon returning? Some people say they do after taking a couple of weeks.

I, on the other hand, feel like I'm starting all over again upon returning. I think my muscles all say..hell yeah! No more lifting! And retire.:p
__________________
"Citius, Altius, Fortius"

My Training Log

Jimbo is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-01-2007, 02:11 PM   #9 (permalink)
pjb923
Senior Member
 
pjb923's Avatar
 
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,247
Default

Here was last nights workout.

Waterbury TBT
Week #1 Workout #3 - Friday 8/31/07


ISO Lateral Wide Chest Hammer Strength
50 x 10
90 x 10
180 x 15
200 x 15

Lat Pull-down
80 x 10
130 x 15 x 2 sets

Step Up
BW x 10
40's x 15 each leg
50's x 15 each leg

Pull-through
100 x 10
200 x 15 x 2 sets

Seated Calf Raise
115 x 15 x 2 sets

BB Lying Triceps Extension
30 x 15
50 x 15 x 2 sets

Jimbo, I actually do feel that my strength was up after my time off. Mentally I feel like I'm going to be weaker, but once I actually start lifting I feel really strong. And to answer your question from my old log, I don't get very sore from the high rep sets. They hurt while I'm doing them but I think they may actually help my recovery time.

Mahler, I actually saw that you were doing TBT right after I decided to try it. So far i'm really liking it.
__________________
It takes a deep commitment to change and an even deeper commitment to grow.--Ralph Ellison

My Training Log
Photography Blog
Visit my Online Photo Gallery
pjb923 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-02-2007, 12:04 AM   #10 (permalink)
Lost Dog
Chaka smell sleestak
 
Lost Dog's Avatar
 
Join Date: Jul 2004
Location: Rancho Santa Margarita, California
Posts: 15,423
Default

Good numbers. Is that pullthrough about maxed out?
Lost Dog is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-02-2007, 09:12 AM   #11 (permalink)
Lance Bass
ASSTRONAUT
 
Lance Bass's Avatar
 
Join Date: Aug 2007
Posts: 59
Default

Vacation! How was it?! I went to space on one of my vacations! It was way cool!
Lance Bass is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-02-2007, 05:18 PM   #12 (permalink)
pjb923
Senior Member
 
pjb923's Avatar
 
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,247
Default

Quote:
Originally Posted by Lost Dog View Post
Good numbers. Is that pullthrough about maxed out?
Thanks Roland. It's not maxed out. We actually have 1 cable station that goes up to 300lbs. All the others max out at 200.
__________________
It takes a deep commitment to change and an even deeper commitment to grow.--Ralph Ellison

My Training Log
Photography Blog
Visit my Online Photo Gallery
pjb923 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-02-2007, 05:24 PM   #13 (permalink)
bigDman
back at it
 
bigDman's Avatar
 
Join Date: Jul 2006
Location: Maryland
Posts: 1,659
Default

Nice number PJB keep up the good work
bigDman is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-03-2007, 05:36 PM   #14 (permalink)
pjb923
Senior Member
 
pjb923's Avatar
 
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,247
Default

Thanks bigD.
__________________
It takes a deep commitment to change and an even deeper commitment to grow.--Ralph Ellison

My Training Log
Photography Blog
Visit my Online Photo Gallery
pjb923 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-03-2007, 05:46 PM   #15 (permalink)
pjb923
Senior Member
 
pjb923's Avatar
 
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,247
Default

Waterbury TBT
Week #2 Workout #1 - Monday 9/3/07


DB Bench Press
45's x 5
75's x 5
100's x 5 x 2 sets (+5lbs each)
100's x 8

Seated Cable Row
100 x 8
200 x 5
210 x 5 x 2 sets (+10lbs)

Barbell Squat
45 x 5
135 x 5
225 x 5
285 x 5 (+10lbs)
295 x 5 x 2 sets (+20lbs)

Back Extensions on Roman Chair
BW x 10
+25 x 10 x 2 sets

DB Hammer Curl
25's x 8
55's x 5
50's x 5 x 2 sets

Standing Calf Raise
140 x 5
280 x 5
300 x 5 (+20lbs)
300 x 8 (+20lbs, +3 reps)

This was a really good workout with a nice increase on my squats. I am still not really comfortable deadlifting since hurting my back a while ago. I decided to just do some back extensions and I'll leave the deadlifts for the lighter 8 rep day.

I probably could have gone a little heavier on the presses, so I squeezed out an extra 3 reps in the 3rd set.
__________________
It takes a deep commitment to change and an even deeper commitment to grow.--Ralph Ellison

My Training Log
Photography Blog
Visit my Online Photo Gallery
pjb923 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-03-2007, 07:02 PM   #16 (permalink)
bigDman
back at it
 
bigDman's Avatar
 
Join Date: Jul 2006
Location: Maryland
Posts: 1,659
Default

i think im seeing red... SO MANY PR'S!!!
bigDman is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-05-2007, 06:21 PM   #17 (permalink)
pjb923
Senior Member
 
pjb923's Avatar
 
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,247
Default

Thanks man, but they aren't really pr's, just increases from my last workout.

Here is tonights workout.

Waterbury TBT
Week #2 Workout #2 - Wednesday 9/5/07


Incline DB Bench Press
40's x 8
55's x 5
80's x 8
85's x 8 (+5lbs each)
85's x 6

DB Upright Row
15's x 8
35's x 8 x 3 sets

Front Squat
45 x 8
95 x 5
135 x 5
235 x 8 x 3 sets (+10lbs)

Good Morning
95 x 8
125 x 8 x 3 sets (+10lbs)

EZ Bar Curl
40 x 8
80 x 8 x 3 sets (+10lbs)

Dips
BW x 8
BW +10 x 8 (+10lbs)
BW +15 x 8 (+15lbs)

Another great workout and everything is moving in the right direction. I don't know what happened on the last set of presses, I just could not move the weights after the 6th rep. Front squats felt really strong tonight.
__________________
It takes a deep commitment to change and an even deeper commitment to grow.--Ralph Ellison

My Training Log
Photography Blog
Visit my Online Photo Gallery
pjb923 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 09-06-2007, 07:14 PM   #18 (