Posts Tagged ‘Training Journal’

Training Journal – 11/17/15

Posted: November 18, 2015 in Announcements, Training Journal
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Tuesday – Quads, Back, Calves

Front Squat – (first time really trying these) 45×10, 65×5, 95×5, 135×5 – My mobility in wrists, elbows, and shoulders is fairly poor.  I had trouble using the OLY style grip.  I ended up using the crossed arms style.  It worked for now, but as it gets heavier I don’t know if that will work.  I will keep working my mobility so I can use the proper grip.

Bent Over Rows – 135x2x10

Dumbbell Shrugs – 50x2x10 (heaviest dumbbell I have right now)

Standing Calf Raises – 225x2x10

 

Here is my daily training “selfie”.  Here I am wearing my Shaw Strength T-shirt that I got from Brian Shaw himself at the Quad City Strength and Fitness Expo this year.  I got to talk to him privately for almost half and hour.  It was great picking his brain on training, competing, and recovering from injury.wpid-20151117_061847.jpg

Training Journal – 11/9/15-11/15/15

Posted: November 16, 2015 in Training Journal
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Monday – Bench Press – 255x3sx4r

Close Grip Bench Press – 135x2sx4r

Bent Over Rows – 135x3sx10r

Tricep Extensions – 50x2sx10r

Tuesday – High Bar Squat – 365x3sx6r

Wednesday – Overhead Press – 145x3sx5r

Upright Rows – 65x2s10r, 95x1sx10r

Shrugs – 135x3sx10r

Thursday- Deadlift – 315x3sx6r

Rack Pull Deadlift – 225x3sx6r

Friday – Bench Press – 290x3sx4r (last set only got 2 reps)

Slingshot Bench Press – 330x1sx3r

Close Grip Bench Press – 225x2sx4r

Bent Over Rows – 135x3sx10r

Sunday – Instead of Squats I helped move a very, very heavy piano.

This is my last Strength Block workout until Mid-January.  I feel like I have hit a plateau in my training and I am going to switch it up.  I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish.  Starting on Monday 11/16/15 I will start Hypertrophy Block training.  This will last for about 10 weeks.  I will then go back to a Strength Block for roughly 8 weeks.  Lastly, I will finish up this cycle with a 4-5 week Peaking Block.  This will be the first time I have tried all of the Phases of training in a Macrocycle.  After my poor performance at the NASA meet I want to come back better than ever,  I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger.  I will try to update the blog more often.  I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet.  Stay tuned for a lot of material to be coming your way.

Training Journal – 10/12/15 – 10/18/15

Posted: October 21, 2015 in Training Journal
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Here is my training for the week:

10/12/15 – Bench Press – 275x3x4

– Close Grip BP – 205x2x4

– Bent Over Rows – 185x3x10

10/13/15 – High Bar Squat – 345x3x5

– Pause Below Parallel Squat – 225x3x5

10/14/15 – Overhead Press – 155x3x5

– Shrugs – 95x3x20

– Shoulder Complex – 10x3x10

10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.

10/16/15 – BP – 275x2x5, 315x1x3

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/18/15 – Low Bar Squat – 300x3x6

– Pause Above SQ – 315×5, 405×3, 475×1, 495×1

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal: 9/9/15

Posted: September 10, 2015 in Training Journal
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Sorry it has been a while.  The beginning of this school year has been busy.  Don’t worry though, I haven’t skipped a workout and I have still been working on my diet.  Here is my journal entry for yesterday.

Strength Phase – Week 2, Day 3, am and pm workout, Upper body focus

Overhead Press WUp- 95×5, 105×5, 125×3 – rpe 2

Overhead Press – 150×5, 165x2sx5r – rpe 5

Upright Row – 95x3sx10r – rpe 6 (shoulders hurt a bit)

Kaz Shrugs – 95x3sx30r – rpe 8 (switching hand position is new to me)

No Cardio today, but body weight down to 238 lbs!

Training Journal: 8/14/15

Posted: August 17, 2015 in Training Journal
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Week #4

Day #5

Friday

5:30-7:00am (did 2 workouts)

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)

Deadlift Warmups – 210×5, 260×5, 315×5

Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)

Deadlift (2″ Deficit) Cool Downs – 325x2sx5r

Bench Press Warmups – 135x2sx5r

Bench Press Working Sets – 145x2sx4r

Bench Press Slingshot – 225×4

Close Grip Bench Press – 100×4

Bent Over Rows – 115×10, 135×10

Comments: Deload Day: 70/50% intensity and volume.  Used old Nike Knee Sleeves as shin guards.  Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.

Training Journal: 8/12/15

Posted: August 17, 2015 in Training Journal
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Week #4

Day #3

Wednesday

3:15-3:30 pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Shoulders, Traps)

Overhead Press Warmups – 95×5, 115×5

Overhead Press Working Sets – 135×6, 145×6

Overhead Press Cool Downs – 115×6

Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r

Dumbbell Shrugs – 50x2sx10r

Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed.  Burned about 550 cal.

Training Journal: 8/11/15

Posted: August 12, 2015 in Training Journal
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Week #4

Day #2

Tuesday

5:20-6:20am

Cardio Workout – Np Cardio

Strength Phase Training – Upper Body Focus (Chest, Lats, Tri)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 260x4rx2s

Bench Press (No Pause)  Cool Downs – 205×4

Close Grip Bench Press – 135×10

Bent Over Row – 95×10, 120×10

Comments: Deload Day – 50% volume and 90% of planned intensity.  Shoulder hurt a little bit. Need to work on wrist wrap placement to get the most out of them.  Used SBD elbow sleeves.  This is a Make-Up training for missing yesterday.

Week #4

Day #2

Tuesday

5:00-6:00pm

Cardio Workout – 10 min on treadmill.  3.5mph pace. 0% incline.  130 bpm heart rate.  50-100cal burned.

Strength Phase Training – Lower Body Focus (Quads, Glutes, Hamstrings)

High Bar Squat Warmups – 135×5, 225×5

High Bar Squat Working Sets – 315x5rx2s

High Bar Squat (Pause Below Parallel) – 135x5rx2s

High Bar Squat (Pause Above Parallel) – 135x5rx2s

Comments: Deload Day – 50% volume and 90% of planned intensity.Two good workouts in one day.

Training Journal: 8/5/15

Posted: August 6, 2015 in Training Journal
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Week #3

Day #3

Wednesday

2:45-3:25pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body (Shoulders, Traps)

Overhead Press Warmups – 105×5, 120×5, 140×3

Overhead Press Working Sets – 150×5, 160×5

Overhead Press Cool Downs – 140x5x2

Upright Row – 95x10x2

Comments: Shoulder hurt a little bit on rows.  SBD sleeves were great.  SBD wraps were too much for OHP.  Played Volleyball at the Icky Nickel for 1 hour.  Burned about 500 cal. Done at Heavy Hammer Gym.

Training Journal: 7/31/15

Posted: August 1, 2015 in Training Journal
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Week #2

Day #5

Friday

5:35-6:15pm

Cardio Workout – 5 min on treadmill.  3.5mph pace. 3% incline.  114bpm heart rate.  50-100cal burned.

Strength Phase Training – Upper Body Focus (Chest, Lats, Traps)

Bench Press (No Pause) Warmups – 135×5, 165×3

Bench Press (No Pause) Working Sets – 200×3, 235×3

Bench Press (No Pause)  Cool Downs – 165x3x2

Dumbbell Bench Press – 30×10, 35×10

Bent Over Row – 55×10, 95×10

Dumbbell Shrug – 55×20, 50×20, 45×20, 40×20

Comments: Light Day – 70% volume and intensity.  Shoulder hurt a lot. Pretty much on all sets. Also mowed today.  1hour and 30 min for 550 cal burned.

Training Journal: 7/29/15

Posted: July 30, 2015 in Training Journal
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Week #2

Day #3

Wednesday

6:45-7:15pm

Cardio Workout – No Cardio today, but I did mow the yard for 1hr30m.  That burned about 550 cal.

Strength Phase Training – Upper Body Focus (Shoulders, Triceps, Traps)

Overhead Press Warmups – 90×5, 110×5, 130×3

Overhead Press Working Sets – 140×5, 150×5

Overhead Press Cool Downs – 130x5x2

Bent Over Rows – 45x10x2

Upright Rows – 95x10x2 (EZ Curl bar)

Comments: Shoulders felt great.  The Rhodiola pills are working well.  The training was very easy tonight.  I can keep bumping up the weights. Done at Heavy Hammer Gym.

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