Doo's Intermediate Training Log II

[Young Athlete]

2 degrees here with a -20 wind chill, my hair froze walking out of the ice rink last night

[Doo]

Well... here near Chicago... you might as well give up on calculating wind chill... it's just friggin' cold.

Did some HIIT running as planned during my daughter's basketball practice. Did 30 minutes and burned about 450kcal according to heart rate monitor. Had to push more than a year ago to get this result which means I must be more fit. I will be lifting tomorrow. Decided it wouldn't be a good idea to lift after HIIT and it was either run during duaghter's practice or sit an hear other parents complain about aches and pains and getting older... I'm exaggerating a little but not much.

[Young Athlete]

keep on keep'n on as they say , my brother is doing the maximum strength program i think he is really enjoying it from his normal body building routine, just yesterday he commented "it's real weird my arms have gotten smaller, but stronger"

[Doo]

I am on Week 6 of SL5x5Adv. Did Workout A on Tu and repeated nearly the same workout today but added Seated Press and switched Chin-Up for Dip. Will repeat Week 6 when I return next We starting with Workout B. Still planning on doing bandwork while I am gone and relatives have treadmills so I may spend a couple 30 minutes sessions on those.

Tuesday, December 23, 2008

• Squat (ATG) - 2x265lb/1x265lb
• Bench Press - 5x200lb/1x225lb/3x215lb
• Power Clean - skip
• Dips - 5x(195lb+25lb)/5x(195lb+50lb)/5x(195lb+75lb) PR
  
• Lever Lifts to Front - 8x8.5lb/3x12x6.5lb
• Lever Lifts to Back - 8x11.5lb/12x13.5lb/12x13.5lb
• Top Roll Wrist Rotations - 3x12x8.5lb
  

Not too good on Squat and Bench Press and then decided to skip Power Clean. Still, I was able to get a PR with Dips.

Wednesday, December 24, 2008

• RC Abs - 12x(195lb+5lb)/12x(195lb+10lb)
• RC Back Extensions - 12x(195lb)/2x12x(195lb+10lb)
• Dragon Flags - 12x(195lb)
• Kneeling Ab Wheel Rollouts - 8x(195lb)

Decided to do some core work and work on my lower back.

Thursday, December 25, 2008

• Squat (not ATG but low) - 5x235lb(w/ Medium bands)/5x285lb(w/ Medium bands)/3x265lb/3x270lb/3x270lb
• Bench Press - 3x215lb/3x235lb/1x255lb PR
• Seated Press - 3x125lb/3x130lb PR/3x135lb PR
• Power Clean - 3x135lb PR/3x140lb PR/3x145lb PR
• Chin-up - 5x(197lb)/3x(197lb+30lb)
  
• Lever Lifts to Front - 8x8.5lb/2x8x8lb
• Lever Lifts to Back - 8x14lb/2x8x15lb
• Top Roll Wrist Rotations - 8x15lb
• Plate Curls (front) - 2x12x10lb
• Plate Curls (back) - 2x12x10lb
• Rope Pull-Ups - 3x(197lb)
  

[/list]

Essentially repeated Tu workout since it sucked so bad and this is a short lifting week due to holiday travel. Gave myself a Christmas present with several PRs..actually, I blasted a couple. Pretty damn good if I say so myself. Still need to work on the squat. Hard to maintain ATG depth with 260lb+ squat weight.

[Doo]

Did a lot of band work while gone for the holidays. Returned yesterday and today I decided to forego scheduled workout for some PR attempts with some additional lifts afterward. I will return to SL5x5Adv on F and do a modified Day 3/Week 6.

Here is what I did for the PRs:

• Foam rolling
• Mobility Exercises
• Squat - 2x5x35lb/3x85lb/2x135lb/1x185lb/1x245lb (as a whole body warm-up for Bench press 1RM PR attempt)
• Bench Press - 8x35lb/5x125lb/3x175lb/1x250lb/1x255lb/1x260lb PR/1x265lb PR
• Deadlift - 5x135lb/3x225lb/1x275lb/5x300lb PR

Sure does seem like I cannot follow a routine as planned but in the end it's all about getting stronger and new PRs are an indicator of getting stronger.

[Doo]

Repeated Week 6 last week due to the condensed Week 6 I did during the holidays. Decided not to (re-)log it. Ended up not doing a full workout because I hurt my back once again. I was sitting too long at the computer on a folding chair or at least I believe that is what happened. It's hard to desribe but I can tell when the pain is from lifting and even then lifing-related back pain would manifest itself either immediately or at least 24 hours. This was a full 36 hours. Tried a light workout on Sa but probably should not have.

I have mentioned that I use the 0 to 10 pain scale to assess magnitude and determine whether/what I should lift. I am now at a 1 (down from a high of 5 over the weekend) which means that I would normally lift since I was going to do SL5x5Adv Tu/Th/Sa this week. However, I think I will substitute a upper/lower body split routine starting with upper today over next 4 days keeping the lower body at 80-90% of target weights for this week.

I will return on M with Week 7 with intended weights but if it doesn't go well, I may consider restarting SL5x5Adv or moving on to my next program and then coming back to SL5x5Adv.

[bigwhat62]

doo, where are you buddy?

[Doo]

I'm here. Just been keeping an old fashioned paper log plus entries in Gyminee. Currently doing Texas Method although I missed my workout yesterday as I was recovering... recovering from a notice that I will not have a job in 60 days. I have had a day to consider options and am now psyched to do a good workout later today.

[bigwhat62]

man, that is the worst thing ive heard all day man. i know you had been working there for a while. i hope things work out in the best for you and maybe this is just the next step to get you there. keep us posted man, you arent forgotten here

[Doo]

Thanks...