Dada's Training Log

[Dada]

7 August - Friday

Crazy kind of workout today, very exhausting. Played football for about an hour and then went to the gym immediately after (not a good idea lol). Mental note, don't do that again. I also only rested enough time between sets to change the weights b/c I had to get it over with quick and go to work.

Squat 125x5, 155x5, 185x5, 185x5 - it was light squat day so this wasn't too bad although my knee was a little sore from playing football

OHP 95x5, 105x5, 125x5, 145x2 - last set was bad, I was a little surprised since I didn't think I used my arms / shoulders much during the football games but I guess it was just general fatigue.

Deadlift 185x5, 215x5, 245x5 - was supposed to do another set with 285 but I opted out of that one since it was getting late and I had to go to work. I was also feeling pretty tired and weak anyway.

I plan to do some weighted situps, 4 way neck isolation, and maybe some calves tonight. Rest on saturday and hopefully have a good workout on Sunday.

[Dada]

10 August - Monday

Few hundred pushups and a few frog kicks and flutter kicks followed by light running. Feeling very tired now. Usually pushups feel easy to me but I was struggling today. Didn't get much sleep last night which is probably why.

Seems like my PT sessions are starting to get harder lately, I think I am officially going to reduce my lifting to 2x per week for a while. This was sort of part of my plan to work on endurance anyway but didn't think I'd be doing this so soon. Feeling run down lately and need to do something to help my recovery. I'll eventually do 3x per week again but doing this temporarily. Not exactly how I'm going to structure things but I think I'll basically cut out the light squat / bench stuff or somehow merge the workouts. I saw someone else did the same thing a while back and it was working well for them.

[atypical1]

That's an interesting approach but I think it's pretty sound. Does this mean you'll essentially have a weights day on Mon - Fri (or other days) and then your "regular" PT routine the rest of the time?

james

[Dada]

Think I'm going to structure the lifting workouts as such. I think this should help my recovery and allow me to work more endurance. May end up changing some of the reps schemes of the 5x5 in a few weeks also per a Bill Starr article I read on endurance training.

DAY 1:

squat - 5x5 madcow day 1 style

bench - 5x5 madcow day 1 style

row - 5x5 madcow day 1 style

SLDL 2x20

OHP 2x20

weigthed situp 2x20


DAY 2:

squat - 5x5 Madcow day 3 style

bench - 5x5 Madcow day 3 style

deadlift - 5x5 Madcow day 2 style

curl 2x20

pushups / weighed dips 2x20

[Dada]

That's an interesting approach but I think it's pretty sound. Does this mean you'll essentially have a weights day on Mon - Fri (or other days) and then your "regular" PT routine the rest of the time?

james

Yes. This was the plan all along but I didn't think I'd do this for another month. But I've been feeling wiped out lately. I got the idea from a couple of Bill Starr articles I read a while back about 5x5 for endurance athletes. One of the suggestions was to drop to 2x per week while "in season". I figure right now feels like in-season to me so I'll give it a try for a while and see how it goes. I can't remember who it was but someone else on here switched the Madcow program to 2x per week and was making good gains too. It might not be as good as the normal 3x per week but it's something and I'll eventually switch back to 3x per week when I feel up to it (probably when the weather cools off also).

[pagangoddess]

Nice log Dada. You are one busy man!

Good luck with the move. I hope it goes smoothly.

[Dada]

11 August - Tuesday

Warmed up with some leg swings, mule kicks, andfire hydrants

front and rear neck bridge - going to try and do these 3x per week. I think doing them first helped wake me up and get motivated to lift. Must be the blood rushing to the head.

squat 125x5, 155x5, 185x5, 215x5, 255x3, 185x8 - lower back and knee both sore for the last few days. Used a belt on all sets after the first set. The 255x3 was actually the best set for me since the reps were low I concentrated on good form a little more than the other sets. Overall, not too bad except the sore knee and back. I didn't want to even think about doing any kind of deadlifts today though.


bench 135x5, 140x5, 170x5, 200x5, 235x2, 170x8 - Pretty easy benching. Only thing that messed up my set with 235 is that my dog came by and licked my head! So I racked the weight after 2 reps instead of 3. I was pissed but amused at the same time. lol


row 80x5, 100x5, 120x5, 140x5, 165x3, 120x8 - This was easy, although I have gone back to regular rows for a while instead of pendlay rows.

the following was supersetted:
curl 45 x 20, 20 - 2nd set was actually sort of hard, more mental than anything though.

OHP 45 x 20, 20 - This was pretty easy, felt good.

[Dada]

Nice log Dada. You are one busy man!

Good luck with the move. I hope it goes smoothly.

Thanks. So far I found a house to rent and move into. The movers are coming to load up our stuff a week from today. I should be in the new house by either the 21st or 24th.

Biggest issue now is I have to put my house up for rent and hope someone rents it fairly quickly. Have to do some cleaning this week and take some pictures to send to a rental agent.

[Dada]

12 August - Wednesday

2.5 mile run - knee and lower back still sore, run wasn't that bad but I walked the hills, mostly out of lazyness.

[AD69]

Hey Dada,

Not commented on your log for a while. Looking good in those pics, doesn't look like you need to cut up.

[Dada]

Hey Dada,

Not commented on your log for a while. Looking good in those pics, doesn't look like you need to cut up.

Thanks. Well, I'm mostly wanting to drop the weight for performance reasons - to run faster. Also, I've noticed my joints (knees specifically) feel better when I'm a little lighter.

[Dada]

14 August - Friday

1 hour of football - pretty good cardio even though my team got crushed.

[Dada]

17 Aug - Monday

sprints - 30 second sprint / 60 second walk repeat for about 25 minutes.

Lunge for distance - about 50 yards

sprint

This was hard work but it was still more enjoyable than running for distance.


Due to the move I won't be able to lift this week but I've been lifting plenty of boxes and furniture!

[rere]

Goodluck with the move Dada. The rest as you know will do you good.

[Dada]

Goodluck with the move Dada. The rest as you know will do you good.

Thanks. I'm hoping to be back to some sort of "normal" schedule starting in September.