Author Topic: Ahotzo's Training Journal  (Read 19595 times)

0 Members and 1 Guest are viewing this topic.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2393
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Ahotzo's Training Journal
« Reply #15 on: October 01, 2012, 04:42:08 pm »
0
Squats look good and easy. Good control.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #16 on: October 01, 2012, 05:00:31 pm »
0
^^ Thanks Raptor.  Really want the form to be solid, so I can just focus solely on driving up the weight. 

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #17 on: October 01, 2012, 08:00:13 pm »
0
P.M. Plyo Workout:

1A) Power Jumper (one resistance band) 4 x 3
1B) Standing Vertical Jumps 4 x 3
**Performed in alternating fashion

Comments:

Whenever I have time I will perform a nightly plyo workout on this day.  I think it will help with recovery and won't affect anything since I won't squat heavily until friday.  Currently I am touching the ceiling on all of my resisted jumps (~25-26'').  Once I am able to touch the ceiling with my knuckles (~28'') for multiple jumps, I will add the second band of resistance and follow the same progression.  I plan on doing these on mondays (pm) and wednesday (before upper body), unless I see that they negatively affect recovery for squats, which are priority now. 

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #18 on: October 02, 2012, 07:18:13 pm »
0
Glutes, Hams, and Calfs are super sore today.  This is good.  Means squats and RDL's hit the p-chain like they were supposed to.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #19 on: October 03, 2012, 05:04:41 pm »
0
OHP Intensity Day:

Warmup+Mobility
1A) Power Jumper (1 resistance band): 4 x 3
1B) Standing Vertical Jumps: 4 x 3
2) Light Squats: Worked up to a set of 205 x 5
3) OHP: 125 x 5  :personal-record:; 115 x 5 (just wanted some extra volume for my shoulders)
4) Pullups: (BW+37.5) x 6,5,5
5) Dips: BW x 12,12,10
6) Hammer Curls: 2 x 10
7) Planks: 2 x 30 seconds

Comments:

Hams, Glutes, and Calves are still crazy sore.  Did extra stretching this morning and will stretch more tonight. 

Haven't done planks in year and have gotten very bad at them, I need to give them some special attention to work on my core stabilization strength.

Workout seems long when I write it out but it only took me an hour because nothing requires too much rest



ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #20 on: October 05, 2012, 03:08:26 pm »
0
Squat Intensity Day:

Warmup+Mobility
1) Pogo Jumps: 3 x 10
2) High-bar Squats: 45 x 5; 135 x 5; 185 x 3; 225 x 2; 275 x 1; 315 x 5 :personal-record:
3) Deadlifts: 135 x 5; 185 x 3; 225 x 2; 275 x 1; 315 x 3 (didn't want to push it, my hams were still a little sore from the monday RDL's
4) Uphill Sprints: ~25 yards x 8 (for the first four my only rest was walking back down the hill, after that I took about 20-30 seconds)
5) SL Calf Raises: 3 x 12 (calfs still sore today so just did these to get some blood into them)

Comments:

Squats: Wasn't feeling that good while I was warming up, but as the weight went up I started feeling more and more powerful.  In the end, I loaded 315 and was only going to go for a triple but I kept going and got 5.  These felt great.  The last one was just as smooth as the first and I'm pretty sure I had another 2 in the tank.  I am definitely going to try 320 x 5 next friday.  Mobility work is still helping a lot; I will continue to do it everyday.

Deadlifs: Haven't deadlifted in a while (about a month).  I do love deadlifts but I am committed to my squat right now so I'm not sure if I'm going to keep these here.  I feel that it is difficult to do them justice after the squat and am scared that my back is going to feel gassed trying to PR in both of them every friday.  I think I will either substitute RDL's or dynamic deadlifts.  Eventually when I learn the powerclean I think they would fit perfectly on this day.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #21 on: October 05, 2012, 07:21:09 pm »
0
P.M. Plyo Workout:

1A) PowerJumper (one band): 4 x 3
1B) Standing Vertical Jumps: 4 x 3

Comments:

Today has been a great day.  PR'ed on these too. 

On the third set with the PowerJumper I was able to touch the ceiling with my knuckles on the first jump.  On the fourth set I was able to do it on all 3 jumps.  That is a big deal to me...4 weeks ago my regular standing vertical jump was touching the ceiling with my knuckles, now I am able to do it with one resistance band on the power jumper attached to me.   Obviously I know these gains are all probably do to technique (plus just noob gains) but progress is nice regardless.  I think I will stick with the one resistance band for another week before I add the second resistance band.  If at some point I am able to achieve the same results with the second band attached also, I may think about doing these off a 16'' box, but I think that is very far down the road. 

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #22 on: October 06, 2012, 02:13:52 pm »
0
Bench Volume Day:

Warmup+Mobility Work
1) Bench Press: 160 5 x 5
2) Chinups: BW+37.5 3 x 6 (did some BW ones after for some extra volume)
3) Dips: BW 3 x 12 (will start to add weight)
4) Band Pullaparts: 2 x 10 (these felt great)
5) Planks: 1 x 45 sec; 1 x 30 sec. (will try to get 1 minute on the first set next time)

**Stretched lower body in between sets; and stretched upper body after workout.

Comments:

BW is ~175 now for the past few days.  I am slowly gaining weight, which is good.  I feel much stronger.  I will continue to try and bulk and then maybe do a cut in december. 

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #23 on: October 08, 2012, 01:41:05 pm »
0
Did some light squatting yesterday to stay loose.  Will do some today too instead of doing the Volume Squat Day that I usually do.  Got a playoff game tomorrow night so I will not push the squat today.  Probably will go heavyish on Wednesday to make up for it. 

Thinking about squatting light every day and progressively increasing the volume.  I think that will help me stay lose and fresh for the days that I push it.  Eventually I may up the frequency of my intense squat days; not sure yet though, still thinking about it.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #24 on: October 08, 2012, 05:11:01 pm »
0
Well I didn't follow the plan.  When I started to warm up I felt really tight and my hamstrings felt a little sore from the deadlifting, but after a few warmup sets I felt really good.  As the weight went up I started to feel even better so I decided to go for a max.  The music in the video is from the radio I had on, unfortunately the song wasn't the most masculine available lol.  Also, the video is crappy because I had to set my phone on the floor so the angle is shitty, but I still wanted it on tape.

Max Squat Day:

High-Bar Squat: 350 x 1 :personal-record:

<a href="http://www.youtube.com/watch?v=5lJHph9M6Gc" target="_blank">http://www.youtube.com/watch?v=5lJHph9M6Gc</a>

Comments:

I am extremely happy with the squat; I know I could have gotten 5 more lbs., but I didnt want to push it since I have a game tomorrow, grindy reps make me really sore.

I am pretty much exactly 2xBW right now on the Squat.  I hope over the course of this year to push that number as close to 2.5xBW as I can get it.  At my current weight that would be 437.5 lbs.  I don't have a time-table for when I want to reach this because it is very hard to estimate.  I am confident that I still have a good amount of gains to make just by getting better at the squat and squating frequently.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #25 on: October 08, 2012, 07:30:01 pm »
0
P.M. Plyo Workout:

1A) PowerJumper (one band): 4 x 3
1B) Standing Vertical Jumps: 4 x 3

Comments:

Felt warn out during these, not sure why.  It's all good, still happy about the squat workout from before.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #26 on: October 10, 2012, 12:36:52 am »
0
Had a basketball game tonight and I got a chance to to try some running vertical jumps.  I was able to grab the rim easily.  It has been a long time since I was able to do that; 2 months ago I was barely touching rim.  I would say that I was a good 3' over the rim based on where I was able to grab it.  My reach with shoes on is ~88' which would make my running ~35'.  My legs were a little sore from squatting yesterday so I'm not sure if I could have gotten higher, but regardless I am really happy with where I'm at.  I will continue to push up my squat max and perform the nightly standing vertical jumps.  I think once my max gets to where I am happy with it I will put in some more explosive stuff (jump squats, etc.) into my routine while maintaining my squat to really get some gains. 

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #27 on: October 10, 2012, 01:36:08 pm »
0
Probably not going to be able to work out today, unless it happens really late at night.  I am participating in a mud run on saturday, so any leg work is just going to be maintenance from now until then.  After this week my schedule is free until christmas so my workouts should be more consistent. 

Been doing some reading lately and I am considering increasing the frequency of my squat sessions maybe 4x/wk, working to a max (whatever it is that day) and then backing off for some doubles or triples; not sure yet though, I'm progressing as is so I may not change anything. 

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #28 on: October 11, 2012, 06:30:38 pm »
0
Max Maintenance:

High-Bar Squat: worked up to 350 x 1
Pullups: BW 2 x 12
Dips: BW 2 x 12

Comments:

Didn't want to push anything because I have the 3 mile mud run on Saturday.  Just wanted to maintain on the squat and some upperbody. 

vag

  • Hero Member
  • *****
  • Posts: 4966
  • Respect: +2641
    • View Profile
Re: Ahotzo's Training Journal
« Reply #29 on: October 11, 2012, 07:08:30 pm »
+2
Just watched that 350 squat video, awesome form for a PR single. Looked easy actually, i would guess your max is more than just 5 lbs higher that you claim.
Good work , keep it up...
woot