I'm Back! TUOSTL Take 2

[Kevin T.]

I'll be tracking my diet today to make sure the general template will be on track for what I'm trying to do. I'll post the full day's food intake tonight and my workout entry will come in a few hours.

[Kevin T.]

December 7, 2007

Lower Body

A) Box Squat 1RM test worked up to 1 x 215
B) Speed Deadlifts 8 x 2 @ 150
After reading something from I think EC or Tony (aren't they the same person? :p), I held the lockout of the deadlift and focused on contracting the glutes for about 5-6 seconds. Did these with minimal rest. Got the heart pumping nice.
C) Side bridges 3x30s/side

[Kevin T.]

Diet today wasn't bad, as in I didn't eat any crap. I spent a few hours baking endless cookies and didn't take a single lick of any bowl or spoon. Proud of that. Started out decently well, calorie wise, but a visit to the grandma combined with going out caused me to miss a couple meals. I'll have to prepare for those better and have some food reason to go. Both were totally last minute and I wasn't ready with food to eat.

Ended up with ~2,200 calories. Sad. Very sad. I need to find some more calorie dense foods for snackage and will just need to friggin eat. The end.

[Kevin T.]

December 8, 2007

Upper Body

A) Bench Press 1RM test worked up to 185

B) One Arm DB Rows 3x6 @ 65

C1) Inverted Row 3x10
C2) Scap Pushup 3x15

Solid Workout. Not too much.

[Kevin T.]

December 11, 2007

Beginning of Static Proficient Template

Lower Body Max Strength

A) Trap Bar Deadlift 3 x 3 @ 300
B) Bulgarian Split Squats 1 x 8 @ 35

Reflexive Ankle Jumps 4x30
Altitude Landing 5x8

This is when everything went wrong. I don't know what the hell it is, but every once in a while, my hamstrings will just lock up. It feels like a cramp, but it doesn't go away. Here I am 8 hours later and I can still feel this huge knot. I did a thorough warm-up. I felt it a little bit during the trap bar deadlifts. The SS with the right foot forward were fine. I put that left foot forward and the 3rd rep I could feel it. Finished out the set, but I couldn't finish the SSs. Totally forgot about the reflexive ankle jumps and altitude landings I was supposed to do before the trap deads, so I grabbed a plyo box and did those outside. Hammies felt fine for the ankle jumps. It hurt to step up onto the box but landing was ok.

I lifted at school today for the first time since sophomore year. It will also be the last time I lift at school. It's ridiculous. The temperature was so high I started to sweat doing 90/90 static stretches - the first stretch of my warm-up. Add to that the fact that it was overrun with football players just dicking around for the most part. If I saw another 1/8th of a squat, I might have lost it. And still, they loaded more weight onto the bar. My personal favorite was the kids who lifted in their school uniforms - dress pants and a polo. You cannot squat in khakis, sorry. Another personal fave was the senior doing power cleans, barely catching them and having no control. He'd drop back to the floor still in a partial squat. I later watched him deadlift 185 with horrible form and a belt for good measure. I don't claim to have impeccable form, but my 300 deads were a LOT better than his. And this kid is an "elite" athlete at our school.

I'm done with that crap. I pushed the workout back to today because I tutored yesterday after school instead of today, so I was able to go in on the day where the baseball players are told to come in. There was about 7 of us. I tried to make an effort to show face for the other kids as a senior leader, but sacrificing my goals just to be there for them will hurt them in the long run anyway. I want to be in the best shape possible for this season. I can't do it there. Football players just started their offseason training, so it was the first time it was this crowded and all the baseball players agreed that it was a PITA. From now on, I'll stick to the comforts of my home gym - no crowds, no waiting to grab plates off the leg press machine, no trying to find a place to squeeze in deadlifts, and no feelings of nausea from madd high temps. Home sweet home

Anyway, I really hope whatever is going on with my hammies goes away. It's been a pain in the past and its annoying me now. I foamed rolled (med ball), did my warm-up, and then it happened. Rolled around on it some more. Moved around, hot shower, going through mobility work. Still bugging me. I don't know what it is. I just want it to go away.

/Rant

[Kevin T.]

December 13, 2007

Let's preface this by saying this has been/will continue to be an amazing day. More on that later.

Upper Body Max Strength

A) 45 Degree Incline Press 1x1 @ 135; 2x3 @ 115, 120; 1x1 @ 120

This was the only eh spot of the day. Don't like these at all. Yes, the weights were humbling, but it just felt awkward and cracking shoulders don't bode well. I'm done with these. I'm supposed to do them next week, but I'll just go right to 2 board presses (which are supposed to start week 3) next week.

B1) Neutral Grip DB Bench Press 3x8 @ 45

Easy. I could have gone up in weight, but instead focused on moving this weight as fast as possible. Worked at a pretty decent clip.

B2) One Arm DB Row 4x8 @ 65

Damn. These fried me. But it feels good

C1) Inverted Rows 3 x 8, 6, 6

Was shooting for 3x8, but the second and third sets I just couldn't finish off the last 2 reps. Did partials the last two reps, but didn't count them toward the total.

C2) Supine One Arm DB Protraction 3x15 @ 25

Awesome workout. The Incline Presses weren't good, but I got them done, and learned what I won't be doing anymore. They really felt awkward and my shoulders didn't like them at all. No more of those.

On the topic of an awesome day. Dad woke me up this morning at 5:45: "No school, turn off your alarms." Sweet. Snow days = Woke up again around 7:30, made a nice breakfast. Got a LOT of chores done around the house that I NEEDED to do, aka clean my room, which was covered in clothes and papers and books and everything, get my laundry done, and even washed the dishes! (OK, the dishwasher did the actual washing, but I unloaded the thing! ) Checked the status of 2 of my online orders and found out both come in today. Sweet. Got a new LED light for the inside of my car. With the sunroof, the light is set way toward the back and isn't bright at all. Also, 3 Bela Fleck and The Flecktones CDs arrive today. So, I can listen to my new music as I install the light. Works for me.

What would make this day even better is a call tonight saying school is canceled tomorrow. That way, Doug M. (yes, he's still alive) and I can go riding around in his truck, shoveling out people and earning some nice cash. If I get tomorrow off. I'll have a 4 day weekend. Plus, Monday is a half day because of teacher conferences. Tuesday and Wednesday are a joke because its the last two full days before Christmas break. Thursday is a half day with a Mass (read: no work) So, my Christmas break will have essentially started today

[Kevin T.]

OK, so I totally left out some of my workout when I posted before. Power Skips 4x25 yards. Box Jumps 4x8 @ ~28". I did these in the snow. I felt badass.

[RacerBill]

Did you do your power skips with the external rotation?

[Kevin T.]

Haha. Naw, not this time I'll have to give those a go soon though.

[Kevin T.]

I hate my hamstrings

December 15, 2007

Lower Body - Speed Strength

A) Box Squats 8x2 @ 110

B) Deficit Deadlifts 3x5 @ 225, 245, 265

C) Reverse Lunge 1x6/side @ 95

This is where my left hamstring started bugging out again. Felt it start to go, so I figured I'd move on.

D) Elevated Split Squat Iso Hold 1 x 35s/side

Did these and the one side felt fine (right foot forward) but when the left foot went forward it happened again. Finished out the first set, but that was it. Its not as bad as last time, but I can feel it setting in. Its annoying me. I want it to go away. Now.

[Kevin T.]

December 16, 2007

Upper Body - Speed Strength

A) Speed Bench 8 x 2 @ 85 (45%)

B) Push-up ISO holds off 4" step 3 x 35s

C) Elbow supported external rotations 3x12 @ band

Also worked with the wrist roller. 3 x 4 (2 times rolling away and 2 times toward body) I want to work with this more often just because I can. Didn't do the 1 arm db push presses because I don't have the overhead room or the CG chin ups because I don't a bar. I need to go buy one. Tomorrow, I have a half day of school and will be able to stop at Sports Authority if I have any money left after buying dress clothes. I will get the money.

[ParanoidAndroid]

Originally Posted by Kevin T.

I hate my hamstrings

December 15, 2007

Lower Body - Speed Strength

A) Box Squats 8x2 @ 110

B) Deficit Deadlifts 3x5 @ 225, 245, 265

C) Reverse Lunge 1x6/side @ 95

This is where my left hamstring started bugging out again. Felt it start to go, so I figured I'd move on.

D) Elevated Split Squat Iso Hold 1 x 35s/side

Ouch--this seems like really tough workout.

any word from g-town yet?

[Kevin T.]

It wasn't too bad. Then again, I had to leave out 2 sets each of the reverse lunges and iso holds. I probably should have started the deficit deadlifts a bit heavier, but oh well next week.

I haven't heard from them, and several of my friends haven't either. All of us are anxious/worried/angry. lol. I don't know how they planned on informing the early applicants (by letter, email, or phone) but they have all my info and I haven't heard from them at all. Oh well. By the end of this week, I'll know from all 4 schools.

[ParanoidAndroid]

Originally Posted by Kevin T.

I haven't heard from them, and several of my friends haven't either. All of us are anxious/worried/angry. lol. I don't know how they planned on informing the early applicants (by letter, email, or phone) but they have all my info and I haven't heard from them at all. Oh well. By the end of this week, I'll know from all 4 schools.

That sucks man. I was speaking with my friend this morning who applied to G-town, and he basically said what you said. No letter, email or nothing. Hopefully it'll come tomorrow.

[Kevin T.]

That's what I was gonna ask you. I was thinking maybe they were released yesterday, as in sent out. BC says the same thing. "released" or "announced" You'd think with the technology today, it would be as simple as logging into a network or checking your email, but whatever. Personally, I like the idea of getting something in the mail. A couple more days won't kill me.

[RacerBill]

Take care of that hamstring. I think it'll spring back quickly. That was a particularly tough workout with squats + DLs + lunges.

Most universities want to do all "official" type correspondence through the mail. Yeah, there's technology and all, but academia tends to hold onto useless tradition.