Operation Stop Being Weak - JP Fitness Forums

Adam H. · 02-07-2006, 08:20 AM

First off, a big thanks to JP for letting me post my training journal here.

The goal of my training is basically to be in great shape. For me that means strong, lean, and fit enough to play a sport like rugby. Right now my training is structured basically off of the Westside template. I had been doing a Starr / Pendlay type thing for a while with great results in the squat, but I felt my upper body strength wasn't progressing as quickly as I'd like.

Here is how it works: I train monday, wednesday, friday, so one week will have two upper body days and the next will have two lower body days.

I use this rotation: Max Effort Squat, Max Effort Bench, Dynamic Effort Squat, Repetition Effort Bench, repeat.

Tuesdays and Thursdays I'll do HIIT, treadmill walking, complexes, high rep olys or nothing, depending on how I feel.

My stats:

27 y.o.
6' 2"
~220lbs, fairly lean, but its winter so who cares.
I've been training seriously since Summer 2004.

Please feel free to post comments or questions!

Adam H. · 02-07-2006, 08:35 AM

Monday 2/6 DE Sq

Warm up complex

Low Box Squat (14")
8x2@190 good speed on these.

Power Clean (in kg)
2@60, 1@80, 1@90, 1+0+1+1+1@100 These felt very nice.

Leg press (single leg)
2x12@210 e.l., 1x12@230 e.l.

Pullthroughs
1x10@stack... move to different stack... 2x10@90 These were very hard and I got a huge pump in the low back.

Done. Pretty kick ass workout all together. Didn't have tons of energy because of a super bowl party the night before.

BFG · 02-07-2006, 08:54 AM

good stats

what position you going for then? lock(second row) or what?

Adam H. · 02-07-2006, 09:33 AM

BFG-

I haven't played since university, but I was a lock then. I played some inside center when I was skinnier and a little eight man as needed by the club. I've been dying to play again and have been looking into men's clubs here. One thing that may hold me back is my neck health (I was in a car accident a few years ago). We'll see.

Adam

BFG · 02-07-2006, 09:56 AM

hmmmm in that case if going for the pack try flanker would be better but you'll need to get lots of hiit in for your sprint starts

Adam H. · 02-07-2006, 12:33 PM

Tuesday 2/7/06 random

Abs warm up

40kg Clean + 5 Front Squats

Power Snatch + 3 OH Squats 5@40kg
PSnatch 3x1@50kg
PSnatch + 2 Hang PSnatch 3x1@50kg
PSnatch some more@40kg

"Bear" hybrid 1x6@40kg

HIIT on bike 12 minutes.

Done. Hope this was smart. My traps were still kind of sore from yesterday's cleans. I should be ok, though.

kuri · 02-07-2006, 12:48 PM

Good work Adam.

Has anyone coached you on Oly lifts or are you like me and learning from videos?

Seeing your good power clean numbers you seem to have a good base.

I look forward to seeing more.

Adam H. · 02-07-2006, 01:27 PM

kuri-

My instruction in the olys consisted of about an hour and a half at an oly gym in St. Paul. It was very beneficial though, especially for the snatch. For the most part I'm going by what I read, see, and feel. I've only been doing these lifts since last September, so I still have a ton of room for technique improvements. I'm not doing any sort of oly competition so I'll stick to the power varients... mainly cleans for strength and snatches for conditioning.

Keep checking in... I'm going to be strong one of these days!

Adam

Buk · 02-07-2006, 04:10 PM

Nice log Adam.

A 100Kg power clean doesn't sound weak to me, and I am guessing that your max effort days won't be weak eaither? The two workouts you have logged so far look cool. We are glad that you have a log up and running here, we will keep you motivated.

[ QUOTE ]
I use this rotation: Max Effort Squat, Max Effort Bench, Dynamic Effort Squat, Repetition Effort Bench, repeat.

[/ QUOTE ] I know this is a westside template, but have you considered having a Dynamic Effort Bench either instead of or in addition to the Repetition Effort Bench? No real reason for the suggestion, but if you continue to have more squat success than bench, you may want to evaluate if dynamic effort is what is missing from your bench.

BjsAust · 02-07-2006, 04:35 PM

Ooh, those are KGs, I missed that. Those are some impressive numbers then! Definately not in the 'weak' range.

Adam H. · 02-08-2006, 09:34 AM

Thanks for the interest in my log, guys.

I'll say this... I'm stronger than I used to be but weaker than I want to be. Its all relative. I work out at a gym with a lot of strong people and see the way they move massive weights and think that I should be able to do it as well.

From the Dan John school of thought, I'll be pleased when my strength levels hit 3-4-5 bench, squat, pull. This is a very attainable goal and something I hope to accomplish this year. I do suck at benching, however, so it will be a challenge. Another Dan Johnism... I want my bench, front squat, and power clean to remain about equal as an indicator of developmental balance.

I'm heavily focusing on strength for the next few months, after which I'll start to do more running and conditioning. I can't stand treadmills or running outside in the extreme cold and snow...

My Training "Theory"

Buk noticed that I have deviated from the standard Westside template by replacing the DE bench day with an RE bench day. The rationale is that I am a relatively untrained lifter, certainly compared to the WS guys. Tons of discussion has centered around this topic at elite and other boards, but my feeling is that I could just use more "normal" bench practice. My technique isn't really dialed in where I would be able to get a lot out of the DE bench. My training partner is following this same program with a couple of variations, one being the inclusion of a DE bench session. His bench max is 325, though, and he has many years more training experience.

To me, Westside is simply a way of managing my training. I found this site, Men's Health, and T-Nation in the summer of 2004 and have put on 40 pounds of, for the most part, muscle. I feel like I have a good idea of what types of things make me stronger and how to listen to my body. My training "style" may change but one thing never will: I bust my ass in the gym and pay attention to recovery outside of it. Lift, eat, sleep, repeat.

Training your body is an experiment. Formulate a hypothesis, test it, keep what works, ditch what doesn't. This is my second go around with Westside and I'm trying an undulating periodization method with supplemental and accessory exercises (an idea I jacked from Alwyn Cosgrove). Rest periods are short (< 1 min)on everything but max effort lifts and, to a lesser extent, dynamic work. Tuesday and thursday workouts are designed to maintain conditioning, increase work capacity, and aid recovery.

I hope this makes sense to whoever reads it. It is my way of attempting to organize my thoughts.

Adam

BjsAust · 02-08-2006, 04:12 PM

Made sense to me [img]/images/graemlins/wink.gif[/img].

I read that comment by Dan Johns, he said a good initial aim is 2-3-4 so you've obviously hit his 'strong enough to get fancy' mark. I love that train of thought. You need to have a good base before you start trying anything advanced. Good luck on the goals!

Adam H. · 02-08-2006, 05:25 PM

Wednesday 2/8 RE Upper

Warmup Complex

Bench Press
20@bar, 5@95, 10@135, 8@160, 5@190, 2@205, 10@155
Old school bb method... very short rest periods, very tough. I'm weak.

CG Dips (triceps focus)
10, 9, 6

Pullups
5,5,5,4,4

Plate Raise
8,8,7@20kg

Run the Rack Hammer Curls
5@45s to 5s

Ext Rotations, Abs

Wasn't feeling great today. Pissed at my bench. In and out in less than 45 min.

Adam

BFG · 02-09-2006, 08:10 AM

Is that BP kg's??????? thought you said you were weak on them! holy moly!

Adam H. · 02-09-2006, 09:02 AM

[ QUOTE ]
Is that BP kg's??????? thought you said you were weak on them! holy moly!

[/ QUOTE ]

LOL! I get to start my day with a laugh! No those weights are not in kilograms. I'll start to list everything in pounds to keep consistent. Kgs, I wish! 451 lbs x 2 would be nice... I'm not quite there yet!

Adam

BFG · 02-09-2006, 10:05 AM

was gonna say are you planning on being the whole of the pack at Rugby??? ya switched weights again grrrrrrr (this 2ndrow will land a haymaker on ya!) :-P

pah Im too skinny to play now

Adam H. · 02-09-2006, 10:22 AM

[ QUOTE ]
pah Im too skinny to play now

[/ QUOTE ]

Drink more beer! Must get post-match skill training in as well! [img]/images/graemlins/laugh.gif[/img]

Adam

BFG · 02-09-2006, 01:26 PM

ha ha nah Ive been there done that and broke the club record for the yard and a half of ale!

I so wish I could play again someone give me a miracle to sort my leg out :-*(

Adam H. · 02-10-2006, 01:57 PM

Tuesday 2/10 ME Squat

High Box Squat (about 2" above parallel)

3x135lbs
3x225lbs
3x245lbs
3x275lbs
3x295lbs
1x315lbs
1x335lbs
1x365lbs
1x375lbs PR

SLDL
4x10x225lbs took it easy on these

Bulgarian Split Squat (barbell)
10+12x95lbs

Pulldown abs with 5 second hold on last rep of each set
3x8x100lbs

Done. Everything felt great today. 375 was a grinder but I got it up. I got to see an old bodybuilder and a couple of powerlifters going at it over dropped weights... very funny.

Adam