Some log

[bushDocda]

Well, I have been around these boards for a couple years now and keep track of all my own stuff for at least that long, but never kept a living log of the day in and out. So, here it is.

So I;m a 27 year old guy, weighing about 180 today, and looking to push that number up over the next 6-8 weeks. Then I gotta get cleaned up a bit, but for now its buy that shit, cook that shit, eat it

I’ve stuck to lower rep ranges for so long now that I am going completely the other way for this training cycle. 20 rep squats and other compound moves done between 10 and 15 reps. Simple stuff.

So feel free to critique, jab, admonish, or anything else because that’s what its for…
Thanks
Scott

[bushDocda]

Monday 11/28/05

Neutral grip DB press (I have been sticking to these for a while now to keep my shoulders happy)
warm
45sx2x12

Full squat
warm x bunch
135x1x20

Bent Rows
95x2x15

RDLs
145x2x15

Incline shrugs and trap bar shrugs x done

Plan will be to hit these moves Monday and Friday upping the poundages each workout/week, however it goes. And a Wednesday workout to hit some other stuff.

[bushDocda]

Wednesday 11/30/05

I want to use this day just to do front squats and cleans/clean presses and pullups, but my right shoulder despises the ‘return to hang’ portion of the clean movement so they will be done as I feel like it.

Front Squat
95x12
115x8
135x6
155x2
175x1

OH Squats
45x8
65x5
85x1x2

these piss me off b/c my front and back squat flexibility is no problem, but OH squats really make me feel inflexible in my tibia/shins and in my mid/lower back. I can’t bring myself to go ahead with better poundages until I feel more stable and not that I am going up on my toes at the bottom. I need to go use the bumper plates for these so I can just let the weights fly on these if they go bad and cleans too. That should solve my problems, plus it will get me away from the staring wackos at my gym and the sunshiney music. Actually i like the funny looks...

Chinups x8
Pullups x5, 3, 2, 2

[TrainingGirl]

Welcome to the training section [img]/images/graemlins/smile.gif[/img] What kind of shoulder problems do you have? Past injury or just bothersome when lifting?

[bushDocda]

Hey TG, the shoulder is an old basketball injury from the most flagrant foul in the history of the game. Now it just kindof lingers and heavier poundages on cleans and overhead stuff tend to awaken it and make me nervous b/c I don’t want to sabotage myself.

Friday 12/2

Its always tough feeling out the first week or so when you switch up the set/rep schemes.


Neutral grip DB press
warm
50sx2x12

Full squat
warm x bunch
140x1x20

Bent Rows
100x2x15

RDLs
155x2x15

Incline shrugs and trap bar shrugs x done

[bushDocda]

Monday 12/5/2005

Neutral grip DB press
warm
50sx2x12

Full squat
warm x bunch
145x1x20

Bent Rows
105x2x15

RDLs
145x2x15

Incline shrugs

Got to read some stuff on elitefts.com for the first time in awhile today and like always something really stuck. Today, it was this…. From Donnie Thompson, “Learn to be comfortable and strong in the hole. Don't be scared when you go low. Make it your strong point! This is where many lifters lose their air, their confidence and their squat. Instead of being afraid, embrace this part of the squat. Learn to love the pressure and the feeling of your head about to explode. If you learn to love this and expect it, you will do much better. If you are always scared, then your squat will reflect it.”

I love this because it is always a mental test to not cut it short on a max attempt or in the case of my current training these damned 20 rep squats. But i don't plan on missing a single rep.
The power of suggestion is very powerful…

[bushDocda]

12/7/2005

Recovery has been going pretty good, plenty of food, enough sleep, foam rolling, and contrast showers really keep me feeling good.

Today is front squat day. Thank goodness that over the past few months my wrist flexibility has improved and now the oly grip is no problem (minus the bar choking me thing). I think the OH squat bottom flexibility is going to improve similarly, nothing can improve it better than doing it. Dan John’s ‘From the Ground Up’ is a great resource for this stuff.


Front Squat
95x8
115x8
135x6
185X1

I have to shut it down on these to not turn them from something that aids recovery to something that impedes recovery. The focus is the M/F squats so these are just good for recovery and flexibility and form. I do get tempted to try for 225 though.


OH Squats
45x8
45x8
45x8

I have to stay with just the bar until I can hit the full ass to ankles depth I want . Everything in my posterior chain forces me forward on these. Really stressing my chin/chest up, arch, and heels allows me to get to where I want but these make me feel so inflexible through my entire back. More time will improve this and them up in poundages

Chinups x9
Pullups x5, 3, 3, 3

RC stuff

1 arm DB snatches
25*5
40*3

[bushDocda]

Friday 12/9/2005

Neutral grip DB press
warm
55sx1x12
55sx1x9.5 ug

Full squat
warm x bunch
150x1x20

Bent Rows
115x2x15

RDLs
145x2x15

Incline shrugs

Pretty good stuff, my buddy swung through town on the way to DC so he came along. Nice to have a workout partner for the first time in ages.

[bushDocda]

Monday 12/12/2005

Neutral grip DB press
warm
50sx1x12
50sx1x9 done last, not a good idea

Full squat
warm x bunch
155x1x20
185x3
Front
135x2x5

Bent Rows
115x2x15

RDLs
145x2x15

Incline shrugs
60sx2x12

Doing DB presses last is a poor idea for me and my lack of pressing strength. They need to stay first

[bushDocda]

Wednesday 12/14/2005
Front Squat
95x8
135x4
135x5
135x5

OH Squats
45x8
65x3
65x2

Flexibility is improving by the week, it is apparent that the other big problem with this is holding the lockout. My OH strength is a glaring weakness that I will be working on from here on out in earnest. In MILO they speak of OH press being 80% of bench press, well my bench press sucks and my OH press still isn’t close to 80% of it. I estimate I could easily handle 205 or so on the bench so that translates to a 165 OH press… I don’t think I’ve ever even had > 115 above my head. The good thing is I love OH pressing but tend to not do it as to not bother my shoulder, but I will proceed with caution.

OH press
85x6
105x3
105x1 + OH shrugs


Chinups x9
Pullups x5, 4, 4, 4

RC stuff

1 arm DB snatches
30*5
50*3

[bushDocda]

Sunday 12/18/2005

Schedule a little rearranged b/c of Monday Night Football game in town tomorrow. So I head in for a Sunday evening session.

Front Squat
95x6
135x4
135x4

OH Squats
45x8
45x8
45x8

Military / Push Press (holy hell my OH pressing is poor, but that leaves lots of room for improvement)
95X5
95X5
95X5
last 2 reps of each were more push press


Chinups x9
Pullups x4, 4, 4, 4
Done

[bushDocda]

Tuesday 12/20/2005

First tuesday workout in months, ironically since i stopped dating the girl that works at my gym tuesday nights. It was nice to see her and now hopefully i will not get my schedule interrupted by MNF games.

Neutral grip DB press
warm
55sx1x12
55sx1x11 damn this press

Full squat
warm x bunch
165x1x20

Bent Rows
120x2x15

RDLs
145x2x15

Incline shrugs
65sx2x12

[bushDocda]

Thursday 12/22/2005


Front Squat
95x6
135x5
135x5
135x5

OH Squats
45x8
45x8
65x3
85x1
95x1 would have been happier with a shade lower but ok


Military / Push Press
95X5
95X5
95X5


Chinups x9
Pullups x4, 4, 4
Done

[bushDocda]

Saturday 12/24/2005

Back up at my parents place, glad they have an Olympic set and some sawhorses in the basement.

Quick workout of 3X8s
Front squat 95lbs
OH press 95lbs
Hang Cleans 95lbs

Manic bball dribbling around cluttered basement pistol pete style and done and ready for food and drink and kickin it

MERRY CHRISTMAS to anyone and everyone that sees this!

[bushDocda]

Tuesday 12/27/2005

Neutral grip DB press
warm
55sx2x12 finally got all these

Full squat
warm x bunch of front/backs w/ 95 and 135
170x1x20

Bent Rows
120x2x15 a little cheat on the last few of each set

RDLs
145x2x15

Incline shrugs
70sx2x12

[bushDocda]

rambling...

Wednesday 12/28/05
First workout back after the xmas blowout, not too many drinks in me over the long weekend so I am pleased. Eating a ton plus drinking a ton = “holy crap look at the belly fat” for me. So holding off the drink is key and right now I sit at “in this mirror my belly is not too bad but I can’t use the one upstairs” fatness. One more week of freer eating then its tying it down for the coming months with some good use of nutrient timing and vegetables and (gasp) cardio?!?!?

Time off from the gym scheduled for this Sunday till Thursday or so. In between I will enjoy the new year’s in DC and the Orange Bowl in Miami to keep me busy.

Been planning out the weeks following that and the focus for me is going to be to lower the lifting volume (at least start low) and add in some actual energy system work (skipping rope/ bike HIIT / sprints at track). I am going to take my time with adding in the energy system stuff b/c I have time to ease into it and I don’t want to fry my legs by jumping into sprints too fast again. So I’ll start with a little rope work in the morning a few days a week and end a weight workout with some bike HIIT once a week to start.

For the first time in a long long time, I really want to get “in shape”, as in quick, lean, stamina-laden, and powerful. This goal coincides nicely with a late march trip to vegas to lounge by the pool and wager on march madness. Then a reassessment of where I am and some planning will take me into the summer in the best shape of my life. I’ve been able to say that for the past few summers and will continue to be able to say it for many to come I hope.

Weight training will be done in an alternating fashion of full body compound stuff. Coming from the high(er) rep stuff of the past 5-6 weeks, I am psyched to get some more weight in hand. Doing 20 rep squats makes a lot of things a lot easier by comparison. I really wanted to hit BW with the 20 reps but I ran out of time. I’ll be back for it sometime when it least expects it though.

Maybe in the new year i'll get another post by someone other than me too [img]/images/graemlins/smile.gif[/img]

[bushDocda]

Thursday 01/05/06

Back from New Years and Orange Bowl celebrations. What a way to take a break from the gym! And now, it is back to work with a vengeance. But wow Miami is the shit.

So back in the gym after work and looking forward to getting in to some shape. Soft is not a shape.

[bushDocda]

Forgot this workout done on 12/30/05


Front squat 3x8x105
OH press 2x8x105
1x5x105
Hang Cleans 3x8x105

[bushDocda]

Thursday January 5, 2005

Welcome to the New Year and wow the gym had some new faces in it. A few nice ones to look at too, so I’ll have to try and make sure they stick around long after the duds fall off. This was the first workout for me off my break and I am a bit in a energy slump/sleep lacking state but that did not matter once I hit the rack.

This workout cycle will be alternating 2 workouts with some rope jumping and bike HIIT sprinkled in. I will also be eating much much cleaner, focusing on good carb timing (i.e. morning carbs, PWO carbs) and eventually getting into cycling them as No, Lo, and Hi carb days, but for now I am just weaning myself into cleaner eating with less carbs and more activity other than lifting. All lifts were good and weights will go up 5 lbs per movement.

Power cleans (from ground)
115 x 8,6,4

OH Press
105 x 8,6,4

Front Squat
135 x 8,6,4

OH Squats
45 x 6
45 x 6
65 x 6

Abs

[bushDocda]

Saturday January 7, 2006



First necessary Saturday workout in a long time. Might be a good idea to see how Tuesday/Thursday/Saturday would work out for a few weeks while the new years crew are clogging the place up on MWFs. But I like MWF so I think I’ll see how this week goes.



Workout B

DB Press

Warm

55s x 6
60s x 6

Dec CG Bench

3 x 6 135

Bent Rows

4 x 6 115

Chins

3 x 6 wow last two reps were iffy

Pullups

1 x 4 spent

Tate Press

20s x 2 x 12

Inc Shrugs

65s x 3 x 12


Not my most energetic workout but for the first go around at this one it was pretty good.