Buffalo Training Log

[Buffalo150]

Met with the trainer last night for the long awaited consultation. An hour and a half of Q & A, critique of technique, suggestions based on what the good lord gave me to work with...very eye opening.
As I mentioned before, she's a power lifter (as is her husband) and her home gym is...well just what you'd expect for a "professional". Just watching her demonstrate the proper movements was eye opening...perfect posture at every point of the lifts (well, duh Bflo...that's what she does for a living )
I strongly recommend meeting with a qualified trainer if, like me, you're new to weightlifting. The key, I suppose, is being able to find a good one in your area. Short of getting a recommendation from one of the blog gurus out there (Cressey, Robertson, Gentilcore), try a local University or College and kick the tires (so to speak) of their trainers till you find one that you are comfortable with.

KIB:
Great idea on avoiding vaporized logs...thanks.

baughmjk:
Thanks for reading...hope your "really good day" comes soon!

mjh:

You should see my fingers...they are sooo pumped up. Next up: 5 sets of fifty word, compound sentences with 10 seconds rest

The weather here is frightful: 78 degrees at 7:00am...going to mid 90's with high, high humidity...ALL WEEKEND LONG. Should make the workouts interesting. For the record...I HATE HEAT AND HUMIDITY and that's one of the reasons I love Buffalo, cause it doesn't happen that often. My mantra is: When it's cold, you can put on more clothes; but when it's hot, there's a limit to how much you can take off...though now that I'm getting buff, maybe I should strut it a bit (and from the general public there came a cry: "Oh my eyes...they burn")

Bflo

[mikedesc]

Hey Bflo,
sounds like you're on a winner there with a trainer that actually knows what and how to do the lifts. I thought I'd check out my local gym as they're having an extension built. Unfortunately it's for more cardio machines and a Smiths machine. Free weights limited to a couple of benches and some dumbells. Don't think I'll bother asking the trainers anything. Make the most of what you've got while you can, sounds great.
Mike

[bigwhat62]

seems like you got a sweet find with your trainer.

if you hate the heat and humidity stay away from east texas. its no joke when it comes to heat and humidity down here in the south.

[mackanno]

Man! I was also exhausted just by reading the last workout! Great idea the "Jedi mind" thing. I'll try it for my squats, who knows, the bar might levitate, lol!

[Buffalo150]

Two sessions to report:
6/6/08
Regular warm up:
Reverse Hypers
Pull Thrus
Stretching

Working session
Warm-ups performed for each exercise as per previous workouts

Squats:
Per trainers suggestion I have incorporated the following routine in the middle of each week
Box Speed Squats (box height 15" which still gets me past parallel) @ 75% of current max)
16x2 @ 125lbs Interesting exercise, definitely an experience coming up off the box with no bounce.

Press:
Second session at 104 lbs
5/5/4/2/2 I knew these were going to be a weak link

Dead Lift:
1x5 @ 257 lbs PR
5x1 @ 257 lbs Still lot's of room here. Again, no further grip issues. Did the extras because I had a lot left in the tank

Chin-Ups:
bw + 20 lbs 6/7/7 right inner elbow a bit sore...chronic golfers elbow

Single Leg Work:
Steps ups w 45 lb dumbells (equivalent to what I was doing with the bar)
right leg / left leg 3x5
left leg 3x8, right leg 3x5 no break between the two
Trainer recommended to overload the left until size and strength equals right

6/8/08

Today was interesting due to an exquisite SUNBURN My back looks like a nicely done piece of Filet Mignon...

Regular warmup...

Working Sets (normal warmup for each exercise)

Squats:
169 lbs 5x5 PR I'll be at body weight either next session or the one after the box squats. Not to get to far ahead of myself but I feel pretty good about getting there and moving thru the weight. Oh, and by the way...OWWWWW, I can feel every knurl on the bar....sheeeee...it!

Bench:
159 lbs
4/4/2/2/2 Again the back was incredibly painful and I really couldn't focus the way I knew I'd need to. We'll see next bench workout if I can get this weight up...sunburn or no sunburn, the weight felt heavy. I find it odd that my right arm is weaker than my left on this lift...I can move the left side more quickly to lock out than the right...any thoughts out there...anyone else have this issue

Barbell Row:
159 lbs 5x5 PR Felt strong and my positioning looked good.

Dips:
bw + 25lbs
10/10/10 no issues

Single Leg Work:
Bulgarian Split Squats w/dumbells 45 lbs each
Right/Left 3x5
Left 3x8 (30 sec rest), Right 3x5

I've been using my cellphone camera to record my lifts...not the best quality but good enough to check positions...very helpful.

All in all, two good, but not great sessions. I knew the Press was going to be an issue and I will most probably have to de-load. I didn't expect to have an issue on the Bench at this weight...maybe 164lbs or 169 lbs, but not here. I hope it was just the sunburn (I'm a pussy, I'm a pussy), we'll see.

The weather was not as bad as I feared...until today. This morning I spent two hours in a very hot, stuffy church for a funeral service, COAT AND TIE...90 degrees @ 10:00am...I'm melting , I'm melting... what we won't do for friends.

Bflo

[KIB]

Oh man, I can't imagine adding the distraction of sunburn pain to squats and bench!
Bet there's still a white stripe across the red from the squat bar.
Monster dips, Bflo. Just wow.
Let us know how the box squats go. Where do you get the box?

[mjh]

I hear you on the humidity gripe. Things are getting hot and humid here... finished my last workout absolutely saturated in sweat.

[mackanno]

Can you pass the sun bflo? we really miss it around here,
Box squat sounds good. I don't like the idea of doing BP with a sunburn, ouch!

[Buffalo150]

kib-

Where I workout, they have some "step aerobic" gear laying around...

I jury rigged some inserts (for height) with a flat step to make the "box"...it's more of a rectangle, but it is VERY stable and certainly has enough strength to support the weights I'm working with. The total height is around 14 3/4"...works like a charm.

The "hot and humid" should be passing thru today...although they're calling for heavy thunderstorms with large hail...oh no, my car is parked outdoors...I'm not sure what to wish for.

Sunburn almost manageable...won't get a workout in tonight as I have an evening meeting. Wednesday should be fine...

-Bflo

[bigwhat62]

the news this morning showed some monster storms going your way. better move that car.

[helm]

I still envy people with dips like yours...

but my time will come,

[bigwhat62]

weighted dips are the way to go.

[Buffalo150]

...the "storms" were a non-event, though the rain was biblical in it's volume...

For some strange reason, that I can't fathom I've always been able to do dips. +30lbs is the new weight. I'd love to see the dip strength translate to the bench...anytime boys any time

As I said no work out yesterday, supposed to be scheduled for today.

Trying to get some "grrrr" going.

I'm having to work thru one of life's lessons...unlooked for and very suddenly, my 14 y/o Lab's health failed and he had to be put down yesterday...one day OK, next day at the vet...yesterday good-bye.

It was a hard day yesterday, a hard day indeed...

Lord give me strength.

-Bflo

[bigwhat62]

i am in the same boat as you with dips. i can dip BW + 90 lbs and go deep, but for some reason my bench isnt as respectable as i'd like it to be.

[KIB]

I'm having to work thru one of life's lessons...unlooked for and very suddenly, my 14 y/o Lab's health failed and he had to be put down yesterday...one day OK, next day at the vet...yesterday good-bye.

It was a hard day yesterday, a hard day indeed...

Oh, damn, Bflo. That's awful. Sorry for your loss, man. A toast to the good times, long may you remember them.