Author Topic: T0ddday Journal  (Read 35641 times)

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T0ddday

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Re: T0ddday Journal
« Reply #30 on: September 16, 2011, 07:54:08 pm »
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what's the point of one-legged cleans?

Popular with jumpers.  Most of the benefit comes from the single leg catch.  I was doing them so I could do more cleans a week for form practice but not have as much intensity. 

T0ddday

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Re: T0ddday Journal
« Reply #31 on: September 19, 2011, 04:20:20 pm »
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I'm gonna keep logging my BW from when I started:

9/12:  BW 200,  Diet:  155, 1660 (Protein, total calories)
9/13:  BW 199,  Diet:  205, 1800
9/14:  BW 198   Diet:  216, 1740
9/15:  BW 197   Diet:  183, 1970
9/16:  BW 196   Diet:   150, 1500
9/17:  BW: 195  Diet:    195, 2070
9/18:  BW: 195  Diet:    160, 2040
9/19:  BW:  194 Diet:   Incomplete


Anyway... Training:

9/16 PM:  Track work:  20m,30m,40m,60m,  2 mile jog

9/17:

1) Stationary Cycle:  45 mins
2) 2x20 bw swball glute bridge
3) 2x10 bw pete. steps
4) 3x90 jump rope (getting better)
5) 3x3 pmghr
6) stretch
7)  Played about 2 hours of flag football, lots of sprinting, stopping, etc.***

9/18:

1) Stationary Cycle: 75 Minutes
2) Rest, stretch, foam roll


9/19:

AM:

1) OVH squat:  3x135,145,150
2) Hang Cleans:  2x7x255, 5x255
3) Full Squat:   315x4,3,3  (Was supposed to be 5,5,6 or 7)**
4) Half Squat:   2x3x365
5) Bench:  7x185,6x190,5x195..rest...6x190,5x195,4x200
6) Pullups: 45lb x 30


***Felt INCREDIBLY weak under the bar.  Couldn't complete the last set on hangcleans (I did last week), and was VERY weak on squats.  3x5x315 actually felt easy last week and I was looking forward to getting 6-8 reps on my last set.  Failed after the 4th rep on the first set!   My diet is pretty restrictive and this could be the reason for why I am so weak.  However, I usually rest (and eat) pretty much all weekend and this weekend I did stationary cycling, bw work, and played flag football.  I'm hoping the fact that I was actually stronger this week on bench then last and only drastically weaker in squats is a sign that I can handle this diet without losing strength but the flag football was just too taxing on my legs and I didn't recover.  Anyhow, I will continue on the same diet (1500-2000 cals, 150-200g protein) for this week and hopefully my friday heavy front squats wont also suffer.  I'm not playing flag football this week but unfortunately I signed up long ago to do a 3.8 mile obstacle course with coworkers.  I will do it...but VERY slowly.  Then, on Sunday I will do absolutely nothing and up my food intake to about 3000 calories and hopefully next mondays workout will be good.  

***I will say.... except for todays horrid workout... I so much prefer being light.  I have shut down the aggressive jump training temporarily but my knees and ankle already hurt less.   I'm just hoping I can get to 175 without losing too much strength. Anybody else been able to maintain/gain strength while cutting like this?  You can see in my videos I am ~15% so I am hoping I can get to 9% without affecting strength...


***Oh... Also... I hope you all saw Yohan Blakes 19.26.  Good God.  His PR was 20.6 two years ago.... I'm not saying anything... but.... Hah.
« Last Edit: September 19, 2011, 04:39:40 pm by T0ddday »

T0ddday

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Re: T0ddday Journal
« Reply #32 on: September 23, 2011, 05:23:53 pm »
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9/12:  BW 200,  Diet:  155, 1660 (Protein, total calories)
9/13:  BW 199,  Diet:  205, 1800
9/14:  BW 198   Diet:  216, 1740
9/15:  BW 197   Diet:  183, 1970
9/16:  BW 196   Diet:   150, 1500
9/17:  BW: 195  Diet:    195, 2070
9/18:  BW: 195  Diet:    160, 2040
9/19:  BW: 194  Diet:  185,2550
9/20:  BW: 197 Diet:   215,2230
9/21:  BW: 196 Diet:   195,1990
9/22:  BW: 197  Diet:   190, 2900 ( Birthday celebration...)

Workouts:

9/20: Stationary Cycle 1 hr, 2x20 SWGB, Stretch, Swim

9/21: Full Snatch 3x45,65,85,95,  Full Clean and Jerk:  1x135,155,175,185

9/22: Stationary Cycle 40 mins, 2x20 SWGB, 3x 1min Jump rope, 3x3 PMGHR, 2x5 v-situps

9/23:

1)  OHS 3x125,135,140
2)  Hang snatch: 3x7x140
3)  Front squat: 5x255, 4x255,4x255  (failure on 5th rep)
4)  Quarter Squat:  2x3x535
5)  Split Squat: 2x10x135
6) Push press: 7,6,5 x 100,105,110 & 105,110,115


**After Monday's very difficult time squatting, I allowed my diet to be a little bit less strict.  Last night I celebrated my birthday and was fed a lot of food and still weigh 3 pounds less than 10 days ago so I am still making progress.  I have decided I will refeed every sunday (2500+ cals) and slightly on thursdays, as those are the days before I squat heavy.  Anyway, big news is I played a pickup basketball game this morning following the weight session and after the game I could dunk again.  I didn't get any on film but it felt great.  I needed about 3 steps to run-up but I didn't have to travel.  I landed one good one, missed one and then landed a poor one at which my ankle and knee started to hurt.  I hope I can repeat the accomplishment on video.  For some reason I can't explain I don't know how to do a proper warmup that primes me for jumping as good as actual playing basketball.... maybe it is the loss of water weight that comes with playing basketball from sweating?  Not sure, but def a milestone of my goal to be fit again!   Hopefully, on Monday I can finish my squat sets and weight less....  

***One more thing.  After dunking I tested my two handed standing vertical again.  I was able to touch the rim maybe 1cm up with both hands.  Def not high enough to do a standing two hand rim grab (my all time best).  The touch was not much better than I have been able to do the last time I tested.  So... my standing vertical didn't improve but my jumping somehow did... interesting.   




 
« Last Edit: September 23, 2011, 05:26:27 pm by T0ddday »

T0ddday

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Re: T0ddday Journal
« Reply #33 on: October 03, 2011, 05:14:25 pm »
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Didn't post last week.  Having a lot of problems maintaining strength while losing weight.  Last week 9/26-9/30 was a repeat of the previous week with large number of missed lifts.  Strength loss has somewhat stabilized.  For example I will compare some of today's heavy lifts workout to the workout the day before I started dieting:

Today: 10/3/11 BW 192.  Then: 9/12/11 BW: 201.  

1) Overhead squat 3x135,145,150
2) Hang power cleans: 3x3x260  
3) Full squat:  325x 3,3,2 (failed on third).  (Then: 315x5,5,5 (easily)).
4) Half Squat:  375x3,3    (failed on 4th)     (Then had the strength to workup to ~430)
5) Bench Press: 6,5,4x 185,190,195 & 195,200,205  (hard to compare but I would say I haven't lost that much strength here)
6) Pullups w70lbs: 8,7,5,6,4   (The one lift that has probably gotten easier!)

I haven't lost a great deal of weight (~10lbs in 3 weeks) but def the squat strength suffered immediately.  As mentioned previous, I can now sometimes land 1 handed dunks off the dribble at 5'10, which I could not before.  However, my standing two handed vertical has hardly improved...so I suspect it's more cause of practice than increased vertical.  Whoever said that it's easy to gain strength while you lose weight is COMPLETELY wrong.  Well... It was easy when I was 230 pounds and 20% bodyfat.  But going from 200 @ ~ 12 % to 190 has not been great for the squat...  Still, I am determined to get into the 170's as I think I perform best at that weight.  So, for now my goal is to just continue to attempt to hold onto as much strength as possible until I can get a weigh in of 175 pounds.  With discipline this might happen by Thanksgiving. At that point I will let myself gain a few more pounds if I need them to get strength back... I will try and get dunk videos asap but I can't seem to dunk unless I play a few pickup games first, and my lifting/filming buddy doesn't play pick up basketball... So, I guess I will need to dunk following weights.  Hopefully that happens soon! Until then, I did a slo-mo start video.  Some of these are terrible so don't necessarily copy them!

https://www.youtube.com/watch?v=FRy_m9Azo8U
« Last Edit: October 03, 2011, 05:17:50 pm by T0ddday »

T0ddday

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Re: T0ddday Journal
« Reply #34 on: January 04, 2012, 01:43:48 pm »
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Happy new year all.  A lot of info lost.  Been out of town for awhile. Back now for next three weeks. To fill in... Cut down to ~185 (bodyfat under 6%) in December and did some poor dunks without traveling with two hands.  For some reason couldn't land any 1-handed dunks.  Traveled from early december till now and let up on the diet, workouts were few and far between but strength still went slightly up.  Goals for the next 5 months include getting my 100m time near 11.0 and getting my bodyweight back under 180lbs (even if just for a single weigh in!) whilst not losing too much strength.  Gym will be 2-3x a week with most workouts focused on track.  Hope to lose a few lbs by detraining upper body.  Anyway, here is today's workout:

AM bodyweight: 203 lbs

Overhead squat:  5x95,115,135lbs.
Pause squats:  5x135,225,315.  3x3x365
Barbell situps: 3x8
Jump Squats: 3x3x115 (approx 12 inches)
Calf Raises (3x8x100lbs).

T0ddday

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Re: T0ddday Journal
« Reply #35 on: January 06, 2012, 03:19:47 pm »
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1/6/12

AM BW: 197 lbs.

1) Front squat: 5,4,3,2,1: 135,185,205,225,245*
2) 30 Pullups

**Entire low back extremely extremely sore.  Could hardly bend over.  Thought it would go away with some warmup and stretching... But it did not so I kept it really easy on front squat.  At 245 lbs the negative was very hard on the low back but after pausing at the bottom was very easy.  I haven't done Fsquats in about 2 months but my old PR was 315 when my backsquat PR was 365.  I have greater leg power now (paused back squat of 405) so if my back is ok I should be able to increase the front squat PR if I spend a bit of time on it.

Track:

1) 6x150m
2) Bounding work

As is always the case when I got to the track and did a full warmup there my back felt a lot better.  Was able to stride around 80% pretty easily.  Walking back to the office from the track the back tightened up again.  This back pain is REALLY annoying. Don't really know whats causing it.  I used to get specific spinal erector pain from straight leg deadlifts but this is spinal erectors and the entire low back.  Almost all the muscle on my back except traps/lats/rhomboids feels sore and spasms if I bend over at all.... Hoping this will go away soon!

T0ddday

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Re: T0ddday Journal
« Reply #36 on: January 09, 2012, 01:57:06 pm »
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1/7/12:

4x200m ~ 30sec

1/9/12:

BW: 199 (Dammit).

1) OVH squat: 5x95,115,135
2) Pause Squat: 5x225,3x315,3x3x370

Ok. Weight's mean nothing when I'm so heavy.  Basketball court at gym open again.  Walked through gym and rims looked REALLY high. Will jump wed morning and see how it feels.  Squat strength is up to all time levels but so is bodyweight...

T0ddday

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Re: T0ddday Journal
« Reply #37 on: January 11, 2012, 08:44:17 pm »
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1/10/12

Track: 500,400,300.  80sec,60sec,35sec.

1/11/12

BW 198

1) OVH squat: 5x95,115,135
2) Front Squat: 3x225,1x245,265,275

* The 35sec 300m from last night was very encouraging.  Still very heavy.  Knee soreness hurt on front squats.  Will hopefully go to a basketball court soon.

T0ddday

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Re: T0ddday Journal
« Reply #38 on: January 14, 2012, 07:27:42 pm »
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1/14/12

BW 197

OVH: 5x95,115,135
Front Squat: 3x225,245,265

400m - 57 sec.

Knees still hurting from a week of track work so stuck to front squats again.  Should lift heavy on Monday or Wednesday.  Running in a meet next saturday with a group of retired sprinters so we got together and ran through the exchanges for a 4x400.  Ran 57sec on my leg in flats so hopefully I can run low 50's in the meet and not embarrass my teammates too much. Should get it on video.  Our leadoff guy ran 48 a few months ago, our second leg ran 48 years ago, I'm third and our anchor hasn't competed since the 97 world championships but has PR's of 44.5 and 48.3 (400m hurdles).  Sad thing he will still probably run sub-50 and run our teams fastest leg.  Hopefully, I won't pull up in the 1,2 or open 4 and I actually get to run it.  Hoping to lift heavy once next week, run the meet at under 195, lift heavy once more the next week and then go outta the country for a week to deload.  When I come back I will try to maintain strength and finally take serious the task of cutting into the 170's again. Hey, at least everything is working out in my head!

T0ddday

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Re: T0ddday Journal
« Reply #39 on: January 16, 2012, 06:27:44 pm »
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1/16/12

BW 199

Ate way way way too much this weekend.  When I get back from my next trip, Feb 1, 90% of focus will be on diet. 

Pause Squats:

5x135,225.  3x315, 3x375,375, 2x375.

Track: 100,200,300,100,100,100 (last three 100's in 12.0).

Poor session today. Was slow and sluggish on track and finally failed my linear progression in back squats.

Got 3x3x365, 3x3x370, this week was supposed to be 3x3x375.  Only got two reps in last set.  Also stopped pausing in the second set.  I knew linear progression wouldn't work forever.  I will hope to have one more good squat day next week and then go outta town.  Was hoping to get to 3x3x385... Looks like that won't happen.  Gonna take it slightly easier on Wed and Saturday because I'm running this weekend and want to at least finish races.

Flander

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Re: T0ddday Journal
« Reply #40 on: January 17, 2012, 12:44:18 am »
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You are heavy for a sprinter. Is that on purpose? How do you time your sprints?

creativelyric

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Re: T0ddday Journal
« Reply #41 on: January 17, 2012, 06:06:09 am »
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Nice stuff so far, man. Unfortunately I wasn't able to read your journal before the database lost its information, but I'm guessing it's mostly progress, lol. You can't help but progress when you train smart, though I noticed you got heavier. Tendonitis doing better even at this weight, then?

On an unrelated note (somewhat), what kind of basketball shoes do you wear?

T0ddday

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Re: T0ddday Journal
« Reply #42 on: January 17, 2012, 07:00:04 pm »
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You are heavy for a sprinter. Is that on purpose? How do you time your sprints?

Well, I was a 60m/100m specialist so I was never super light.... But no, not on purpose at all.  I ran my PRs when I was 173 pounds (last year of college, 2007).  I took years off and ballooned to 230 about 1 year ago.  Started training again and getting to 200 was easy but I will need to diet drastically to get significantly under 200 and I haven't had the motivation/will power to do that yet.  I got down to high 180's in November but strength was suffering a lot so I decided to let my diet coast a bit for the winter and add strength (I figured cutting would be hard during the holidays...).  Anyway, I'm stronger than I was in college now, I have a vacation coming up in a week and when I get back (1st of Feb) I plan to start losing the weight in earnest.  Hopefully about 5-6 pounds per month and then I will be about 175 at the end of May.  That's the goal anyhow. 

My PR's and all my times I ran at meets are FAT.  At practice my coach handtimes our workouts (clock starts with a whistle and ends with us crossing line).  The error from FAT to coaches timing seems to be about equal to the adrenaline and lack of fatigue at a meet though so it's a good guage of where you are. 

T0ddday

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Re: T0ddday Journal
« Reply #43 on: January 17, 2012, 07:02:56 pm »
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Nice stuff so far, man. Unfortunately I wasn't able to read your journal before the database lost its information, but I'm guessing it's mostly progress, lol. You can't help but progress when you train smart, though I noticed you got heavier. Tendonitis doing better even at this weight, then?

On an unrelated note (somewhat), what kind of basketball shoes do you wear?

Ehh... I did get a bit heavier which I regret.  Def stronger though since I started the journal. 

Tendonitis is doing better simply because I haven't jumped on a basketball court in a long time.  That's the biggest culprit.  Squats only antagonize the pain that basketball courts cause for me.  I REALLY need to lose weight as I plan to slowly reintroduce jumping. 

I was wearing some generic basketball shoes but my brother got me some new Kobe Hyperflys or whatever for christmas so I will try those next time I jump. 

Flander

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Re: T0ddday Journal
« Reply #44 on: January 18, 2012, 05:22:01 am »
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You are heavy for a sprinter. Is that on purpose? How do you time your sprints?

Well, I was a 60m/100m specialist so I was never super light.... But no, not on purpose at all.  I ran my PRs when I was 173 pounds (last year of college, 2007).  I took years off and ballooned to 230 about 1 year ago.  Started training again and getting to 200 was easy but I will need to diet drastically to get significantly under 200 and I haven't had the motivation/will power to do that yet.  I got down to high 180's in November but strength was suffering a lot so I decided to let my diet coast a bit for the winter and add strength (I figured cutting would be hard during the holidays...).  Anyway, I'm stronger than I was in college now, I have a vacation coming up in a week and when I get back (1st of Feb) I plan to start losing the weight in earnest.  Hopefully about 5-6 pounds per month and then I will be about 175 at the end of May.  That's the goal anyhow. 

My PR's and all my times I ran at meets are FAT.  At practice my coach handtimes our workouts (clock starts with a whistle and ends with us crossing line).  The error from FAT to coaches timing seems to be about equal to the adrenaline and lack of fatigue at a meet though so it's a good guage of where you are. 

Good stuff man. Where are you from?