LaVelle's Log

[clavelle]

So after starting my 6th week on the program it is time to put up my numbers. I did not want to put anything down before now until I had at least a plate (45lbs) on each side, comes from my male pride.

Stats:
Age: 33
LBS: 160 (72.73)
HGT: 5'5" (1.65)

SL Stats:
Squat 5x5: 170lbs
Bench Press 5x5: 155lbs
Overhead Press 5x5: 110lbs
Dead Lift 1x5: 175lbs
Pull Ups 3xf w/35lbs to belt: 7/7/5 w/o belt: 20/15/10
Push Ups 3xf w/25lbs in ruck: 15/15/10 w/o ruck 45/45/45 (before I just stop)
Leg lifts 3x (hanging from chin up bar): 15/15/15
Planks 3xf (different ways) 1:30/1:30/1:00
Neck (w/harness 45lbs) 3x: 25/25/15 (I want a bigger neck now!)

Cardio after SL(because I am still in the Army):
Tire pull arcoss sand volley ball pit (75lb tire): 6x with sprints in between each set there and back
Around all 4 corners of volley ball pit: 2x
Medicine ball throws w/16lbs ball: about 150x with different variations
Row Machine: 1000m w/ 5 Push Ups every 100m
Jump Rope: 500x w/ 10 Box Jumps every 100

I feel really good after 5 strong weeks and starting my 6th week today feels really good and I am no longer sore at all. I have had my form checked by our Physical Therapist and he told me I was doing fine and looked good and solid in technique on all exercises. I am really starting to see results in areas that have been over looked for way to long. And I still feel good that the two I work out with are still bigger and taller then me and I am hanging with them just fine, as a matter of fact they have a hard time keeping up with me, oh kids these days.

[clavelle]

Not looking forward to lifting in the AM...I am tired! Did not sleep well after I got off shift because I stayed up to be a nice guy and walk people on our camp to our bazar....man only a few more weeks and I am back in the states...yes then I can start building my own gym!!!

[clavelle]

11/17/08
Today I hit my first real stall at 115lbs on the Press 5/5/2/3/1...I think I was thinking about the moves to much. But no worries I will try next week and if it happens again I will deload and work up to get past 115 so I am not worried about it at all.

I felt good at the gym once I started but when I returned to me room it was straight to bed after my shower. We did light cardio today after SL but it was still tough because we did 600x jump rope w/ 10 box jumps every 100...I want to work up to 1000 before I get on the plane back to the states.

[clavelle]

How I finished week 6

SL
SQUAT: 180LBS 5X5
BP: 160LBS (BW)5X5
OP: 115LBS (Stalled but next week is a B week so I will hit it again)
DL: 175lbs (fingers are having trouble holding on though, next week lots of chalk)
Pulls ups: w/35lbs on belt 10 w/45lbs 6 and no belt for last set 15
Dips in place of push ups: 11w/35lbs/5w/45lbs/15w/ no belt
Inverted rows 20/13/10 w/25lbs in ruck sack
Hanging leg raises: w/20lbs on feet 12/12/6

Cardio
Sit-ups 50x w/ 25lbs weight
Tire pulls x4 75lb tire
Tire flips x4 125lb tire
MED ball toss 200+
Row machine 1100m w/ 5 push ups every 100m
Jump rope 700x w/ 10 box jumps ever 100( I now can do 100 w/out messing up for at least the first 300 then I miss 3-4 times the other sets)

I am now down to a 32" abdomen form about a 36" when I first arrived here in MAY and weight is still holding around 160lbs, I even gained a 1 1/4" on my neck as well 15", no more chicken neck!!!

[clavelle]

Why did I have issues with deload? Today I took 10lbs off my OP because I failed last week with 115, but today 105lbs gave me issues. I did my sets but was having trouble while doing them; it almost felt the same as when I had 115lbs on there. Maybe I have hit the cardio to hard and it is robbing me of energy that I need for my lifts. But if it happens again I am bumping off more weight and just working back again up to 115lbs. Today was just a low lift day but still felt good to put up 185lbs on my squat for that 25lbs above BW.

We did a fair amount of cardio today as well but the guy who needs the cardio took yet another day off from training because he says his leg is hurt, oh well his loss.

Anyways if someone would like to respond to this deload problem thanks but I do not want to start a whole new thread for this issue and will just let it sit her in my on-line journal.

[clavelle]

11/24/08

Today's workout was GREAT!!!
Squated 190lbs today and the weighed in @ 158lbs, and I look good! I do not have a skinny look but a solid one...alomost to a six pack! Bench was not as strong and I had to dig deep for my last rep on my last set we will see how 170lbs goes next week. Am looking forward to work out #3 for this week on WED and I will let you know what we did.

Today was a LIGHT cardio day:
Sit ups with 25lbs plate 1xf, i think I did about 40-50
1300m rows w/ 5 push ups every 100m
900x jump rope w/ 10 box jumps every 100

[clavelle]

End of week 7 stats
11/26/08
BW: 158

SL
SQUAT: 195LBS 5X5 (if I do not stall I can reach 1.5 in 5 workouts)
BP: 165LBS (BW)5X5
OP: 110LBS (I am deloading back to 95lbs and working back to 115lbs because I did not like form)
DL: 195lbs (chalk works!!!)
Pulls ups: 5/4/3 all sets with 45lbs, going for 3x5 before I add weight again
Hanging leg raises: w/25lbs on feet 12/12/12

Cardio
Sit-ups 25x w/ 35lbs weight
MED ball toss 200+x
Jump rope 1000x w/ 10 box jumps ever 100 (reached goal on this one of 1000, will just keep going)
We did 5 sets of sprints, tire pulls, and flips but only on Saturday, I was drained on Mondays work out so I just didn't do these, will pick them back up next week.

[markg]

Hey fella, your BW is just less than mine and you are humping some serious weights. I hope I can manage the same in time.

Mark.

[BLUEBLAH]

Yeah, good weights.
I think you probably had problems with the deload because of all the cardio work.
Is the cardio and in particular the med ball throws aimed at a particular sport?

[clavelle]

@ MarkG~~ Thanks for the pat on the back, I have never worked out per sa as going to the gym regularly....but have also been in the Army for almost 14 years so I might have had a little help from them. All the road marches these little legs have carried me through plus I have always been a huge lunges fan.

@ BlueBlah~~ The ball work is really just for the core because I hate doing sit ups and until the Army changes its standards I will have to always do those. Even though my last test I did 90 in like 1 min 45 and just stopped because I maxed the test. I think I just have been burning more cals then taking in and have paid the price of it. I am still improving in all my other stuff but have cutback on tire flips and drags to one day a week so I can recover from the heavy stuff. Will keep posting how I progress.

Thanks again guys

[clavelle]

Start of week 8 stats (WO "A" leads)
11/29/08
BW: 158

SL:
SQUAT: 200LBS 5X5
BP: 170LBS 5/4/3/2/1 (Stalled, but knew I was going to because chest has not been worked past BW)
Inverted rows: 25/18/15 (forgot Ruck so I did not add weight)
Hanging leg raises: w/30lbs on feet 12/12/12
Dips: w/45lbs 13/10/7 (ready to add more weight)

Cardio: Heavy
Sit-ups: 2xF w/35lbs 45/25
Tire pulls: 6x drag/flips
Row Machine: 1300m/5PU every 100m (time 5:35)
Jump rope 600x w/ 10 box jumps ever 100 (Tired needed to stop at 600)
Total Gym Time 1hr 30min

[clavelle]

Just one thing I forgot to mention on my sit ups, all are done on an decline bench so I can make it that much harder on my abs.

[clavelle]

WO "B"
12/01/08
BW: 160

Strong Lifts
SQUAT: 205LBS 5X5
OP: 95lbs 5x5 (heavy de-load)
DL: 225lbs (was moving to slow on this one so we jumped)
Pull Ups: 6/5/4 (w/45lbs plate, moving up in weight next time)
Planks: 2x90sec (set 1: feet on swiss ball hands on medicine ball, set 2: reversed)

Cardio (Light)
5:00ea Spin bike/Elliptical/Rower/Stair stepper

Total Gym time: 1:10:00

[clavelle]

End of week 8 stats
11/29/08
BW: 162

SL: A
SQUAT: 210LBS 5X5
BP: 170LBS 4/3/4/3/3 (Will deload next week to 150 and work back up)
Inverted rows: 8/13/13 (Ruck w/ 35lbs)
Hanging leg raises: w/35lbs on feet 12/12/12
Dips: w/55lbs 7/4/3 (last set was w/ 60lbs)

Cardio: Heavy (I did not want to do any today, but peer pressure is a bitch)
Sit-ups decline 2xF: #1)35 w/35lbs #2)15 w/45lbs(held back because I knew more was coming)
Tire pulls: 3x drag/flips
Medicine ball toss: 15+mins
Row Machine: 1200m (all out sprint 4:50)
Total Gym Time 2hr 30min

[clavelle]

12/06/08
BW: 160
WEEK/WO: 9/1

SL: B (Felt lethargic)
SQUAT: 215LBS 5X5
OP: 100lbs 5x5
DL: 230lbs
Pull Ups: 6/5/5 W/16K KB hanging from my foot
Planks: 3:30

Cardio (Light 25min)
5:00ea Spin bike/Elliptical/Rower, 10min Stair stepper

Total Gym time: 1:30:00
Today was one of those days where I had to dig deep to go the gym....but I went!