Author Topic: These purblind doomsters had as readily strown PRs about my workouts as failures  (Read 46791 times)

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Joe

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Hey, I'm Joe, welcome to my log, I don't really have anything to say, so here are my stats

Physical
Age: 19
Height: 177cm (5'9")
Weight: scale doesn't work anymore!
BF%:too high

The skeleton of how I'm training now:

Day 1:
Klokov Press 10x3
Front Squats 10x3
Chinups x whatever I want
Rest <60 seconds on presses and squats

Day 2:
Some sort of conditioning stuff

Day 3:
Snatch-grip RDLs - 6x5
Weighted Dips 6x5
Back Squats lots of reps with 60kg
Abs

Day 4:
ARMS

Day 5:
Back squats 15x1 (45-60 sec rests)
Strict Military Presses 4x8
Shrugs x whatever
Abs

Day 6:
Whatever I think needs doing

Day 7:
Rest.
« Last Edit: July 07, 2013, 05:08:16 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #1 on: June 01, 2009, 01:25:59 pm »
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Monday June 1, 2009

I've not lifted since the 11th of May, so some strength loss in expected in the upper body. Lower should be fine because I've had some meets and done sprinting since then.

Didn't get a good warm up in, will do so next time, should help out. All weights will be in kilos unless otherwise stated, and this was all done barefoot. PRs will be bolded.

Bilateral Lateral RFI Hops: 46 contacts in 10s

Plyos
Broad Jump
Set 1: 96", 99", 99"
Set 2: 97", 96", 99"
Set 3: 98", 96", 98"
All below PR, but fairly consistent, meh, I'd rather have a few huge jumps. Started the jumps on concrete, but landed on grass.

Standing Triple Jump
Set 1: 268", 266", 260" Dunno what happened on that last jump
Set 2: 262", 266", 270"
Set 3: 264", 266", 266"
First jump on concrete, then the next two on grass.

Prime Time Sprints
3 x 15 yards
Don't know what to think of these, probably too short, but I don't have any more room. Any suggestions? On grass by the way

Stiff Leg Ankle Hops
5 x 5
On concrete, felt high. I could feel these in my achilles, good or bad?

10-15 minute break

Weights

Squats
Bar x Whatever
40 x 8
60 x 6
75 x 5
85 x 6, 6
Need to keep my upper back and abs tighter, felt the chest collapse toward the end of the sets.

Iso Unilateral RDL
Bar x 10s
30 x 10s
40 x 10s
45 x 10s Baseline PR
Never done these before, so I don't know how the weight I used rack compared to my squat etc. These felt good though, hard on the glutes, as well as the adductors and hamstrings.

Chinups
BW x 10
+25 x 4, 3
Meh, I did pullups +25kg x 4, 3 on the 11th of May, hopefully this will go up quickly.

Bench
40 x 8
50 x 6
55 x 2 x 7, 6
I did 60 x 6, 6 on May 11th, and that was pretty weak for me, I dunno what's going on here. I was pretty wiped by the time I got here though.

Didn't do the HF ab bench ISO today because I had PE today and we did situps and the plank. I held the plank for 3:15 before I got too bored to continue, I think I may be able to do it for 4 minutes flat.

Notes: Never sweated some much in my life. Bench sucked because I'm not used to doing the plyos and ISO RDLs before it, my old lifting routine only have squats and chins before it. I'll adapt to this set up soon and everything should be good again. I'm thinking of subbing bench press for dips so that I won't have to worry about needing a spotter. Any input on that?
« Last Edit: June 01, 2009, 02:20:22 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

RJ Nelsen

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Re: Joe's Training Journal
« Reply #2 on: June 01, 2009, 01:41:45 pm »
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Haha, welcome. Looks like we've got our first member and we're not even open for business yet.

You're really well organized for a 15 year old, Joe. You look to be well ahead of the curve as far as training knowledge goes too. Both of these are going to serve you well in the future. I do have to say though, there does look to be a small problem with your plan.

I see you've kept the weights frequent and at a manageable volume, but your plyos are a bit off. Standing triple jumps are fairly rough on the body if you're going all out, and doing them three times per week (especially in sets of three) will be overkill. Actually, while we're at it, I would change around quite a bit of your plyo program.

Right now, your hip strength is taken care of by your particularly well crafted weight program (though I'm not the biggest fan of rack pulls, the drain is too high), so your plyos need to focus on your feet and calves. If I were you, I'd do something like:

-RFI Pogo Hops (like jumping rope, do these on one leg if you're strong enough), 3 x 50 (or 25 per side)
-RA Toe Pops (repeatedly bounce up as high as you can with your legs mostly straight), 3 x 10

The above will be more than enough for plyo work as you're getting stronger. If you want to, you can do 2-3 sets of standing triple jumps one time per week. I know it might not seem like it, but a little goes a long ways.

Good luck, I'll be following this.

Oh, and you'll feel your achilles on the toe pops, but it should not hurt.

RJ Nelsen

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Re: Joe's Training Journal
« Reply #3 on: June 01, 2009, 01:43:31 pm »
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Actually, looking back at my recommendation, I would cut the RA Toe Pops out all together on Wednesday. They can be stressful.

Joe

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Re: Joe's Training Journal
« Reply #4 on: June 01, 2009, 02:08:34 pm »
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Thanks for the welcome man. I've actually been giving Andrew feedback on the site for last week or two. I also wanted to be able to say I've had a log here since the site began. ;D

Ok, on to the plyos. I'll do your set up instead, the way I had plyos set up seemed like a bit much anyway. Hopefully this will also leave me with more energy to attack to weights! Am I supposed to do the pogo hops as fast as possible? Also should I dorsiflex while I'm in the air for both of those movements?

On rack pulls, what would you recommend that's less draining? I don't really like deadlifts to be honest, so I though they would be a good option to hammer the glutes and build some erector mass/strength, which I'm lacking. Oops, just noticed, I have rack pulls down as 2x5-8, when I meant for them to be myo-rep style, which from the reading I've done is supposed to be less draining that straight sets, would that make a difference in exercise selection?
« Last Edit: June 01, 2009, 02:20:04 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

RJ Nelsen

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Re: Joe's Training Journal
« Reply #5 on: June 01, 2009, 02:23:19 pm »
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That's cool. Do you read the DB site? It sounds like it. What's your screen name there?

On the plyos, yeah dorsiflex, but don't exaggerate it. And the RFI Pogo Hops aren't as fast as possible, just quickly and in rhythm.

As for the rack pulls, myo-reps or not, they just subject the body to too much loading for me to suggest doing them. Deadlifts are kind of in the same boat. Instead I would recommend either stiff-legged DLs, RDLs, or good mornings. They'd all work great and the loading wouldn't burn you out.

Oh, and as a sprinter, I wouldn't give methods like myo-reps too much consideration. Just do either ISOs or straight sets.

Joe

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Re: Joe's Training Journal
« Reply #6 on: June 01, 2009, 02:29:39 pm »
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Yeah, I do read the DB site, I don't really post though.

Cool, on Wednesday I'll just do straight set good mornings, thanks.

"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #7 on: June 01, 2009, 02:31:03 pm »
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Oh, I was wondering, if I want to stick the standing triple jumps in somewhere, do you think it would be best to put them on Monday, so I'm fresh from the longer rest for them, or Friday, so that they don't affect my weeks training to greatly?
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

RJ Nelsen

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Re: Joe's Training Journal
« Reply #8 on: June 01, 2009, 02:47:05 pm »
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That depends on how hard they hit you. If they hit you pretty hard, put them in on Friday. If they're not too bad, on Monday. It'll take some experimentation.

And remember, even 3 sets of 1 rep will be enough to see what you're looking for and to get a baseline test.

Joe

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Re: Joe's Training Journal
« Reply #9 on: June 01, 2009, 03:07:39 pm »
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I'll start with Monday now and see how it goes from there.

How am I supposed to measure progress with the pogo hops? I can already do them unilaterally btw, assuming I don't have to go much higher than a couple of inches on them.

Edit: Another question, do you have any exercises you recommend for glute-activation? Last time I did traditional RDLs or good mornings I felt it entirely in my hamstrings and erectors, although this could be a form issue, in which case, any tips/cues for shifting those lifts to the glutes?
« Last Edit: June 01, 2009, 03:21:31 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

RJ Nelsen

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Re: Joe's Training Journal
« Reply #10 on: June 01, 2009, 03:21:07 pm »
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I'll start with Monday now and see how it goes from there.

How am I supposed to measure progress with the pogo hops? I can already do them unilaterally btw, assuming I don't have to go much higher than a couple of inches on them.

Edit: Another question, do you have any exercises you recommend for glute-activation? Last time I did traditional RDLs or good mornings I felt it entirely in my hamstrings and erectors.

You don't measure progress with the Pogo Hops. And it's just like jumping rope, so a couple of inches is too high.

As for RDLs, I just wrote an article on the abs and glutes. It's on the main site here. The main key is to keep your abs contracted, your pelvis neutral, and your spine straight.

Joe

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Re: Joe's Training Journal
« Reply #11 on: June 01, 2009, 03:29:21 pm »
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I'll start with Monday now and see how it goes from there.

How am I supposed to measure progress with the pogo hops? I can already do them unilaterally btw, assuming I don't have to go much higher than a couple of inches on them.

Edit: Another question, do you have any exercises you recommend for glute-activation? Last time I did traditional RDLs or good mornings I felt it entirely in my hamstrings and erectors.

You don't measure progress with the Pogo Hops. And it's just like jumping rope, so a couple of inches is too high.

As for RDLs, I just wrote an article on the abs and glutes. It's on the main site here. The main key is to keep your abs contracted, your pelvis neutral, and your spine straight.

Ah, thanks for clearing that up. I'm not really getting up a couple inches though, I just meant not high at all, guess I phrased that poorly.

Alright, I'll check out the article now.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #12 on: June 02, 2009, 11:00:22 am »
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Tuesday June 2, 2009

My erectors are ridiculously sore from yesterdays workout, as are my quads, chest, delts and entire upper back. Nothing in my glutes or hamstrings though, odd.

Well, I'm off to do some Tempo now, my session should look like this:

100+100+100=
100+200+100=
200+200+200=
100+200+100=
100+100+100=

+ meaning 100 meter jog
= meaning 100 meter walk
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #13 on: June 02, 2009, 12:18:24 pm »
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Back from the track, it was really hot today, 25 Celsius/80 fahrenheit.

I warm up and did this for tempo (see previous post for meanings of + and =)

100+100+100=
100+200+100=
200+200+200=
100+200=

I stopped there because I got a major stitch and I couldn't take deep breaths due to it. I was still running at a good pace when I stopped, around 70%, and it was on grass etc....Anyway this was more of a tester run to see how tempo affects me. I think I'll reset the session to 10x100m with jog back recovery, and build up from there adding 1-2 100s per session until I'm at 2k of volume.


Edit: I got the temperature wrong.
« Last Edit: June 02, 2009, 02:54:49 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: Joe's Training Journal
« Reply #14 on: June 03, 2009, 01:29:20 pm »
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Wednesday June 3, 2009

Warm Up

Did the warm up from Andrew's article, it definitely did the job. I was geared up and ready to go after it.

Edit: I also did the activation, but I subbed YTWLs a la Diesel crew for the shoulder thing.

Plyos

Bilateral Lateral Line Hops x 48 contacts in 10 seconds
Felt so good after the warm up I decided to the line hops
Unilateral Pogo Hops x 3 x 25 Per Leg

Weights

Romanian Deadlift
Bar x Lots
40 x 8
60 x 6
80 x 5
All DO
95 x 7, 7
These were with straps, my grip sucks and I can't focus as much on form when struggling to hold the barbell.
I definitely felt these more in the glutes, and less in the hams and lower-back than usual, thanks to RJ's recommendations. We'll see how my p-chain reacts tomorrow
Up to 100 or 105 next time.

ISO HF Squat
BW x 10s
Bar x 10s
40 x 10s
They got really awkward at this point, so I switch to ISO Split Squat.
50 x 10s
60 x 10s
Easy, but my rear leg's knee hurt, not sure what to sub these with. I'll probably just do ISO Unilateral RDLs all three days, any ideas on that?

Dumbbell Row
20 x 6
30 x 7,7
These were super strict
Up to 35 next time

Overhead Press
Bar x 8
30 x 6
40 x 6, 5
Meh, hate this lift, gotta get good at it though
Up to 42.5 next time

HF Abs With a Bench
20kg held on chest x 23 seconds, 20 seconds
Up to 25 next workout

Cool Down

Had a protein shake and did Andrew's cool down. I never do anything after my workouts, so I'm curious to see how this effects my recovery.

Contrast shower
1:00 Cold, 1:00 Hot x 4

Note: Crazy ass thing happened. I dropped the bar after my last set of RDLs, and it landed on my only metal plates, the 500 gram one I use for micro loading/shoulder prehab, and the metal plate broke into two pieces!
« Last Edit: June 03, 2009, 01:33:26 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn