Muddy's Training Log

[muddy]

Thurs 8/20 - Back from vacation

Deadlift: 3x3x245, 3x335, 2x425
Squat: 5x45, 5x95, 5x135, 5x185, 5x225, 3x275, 1x315, 3x3x345
GHR: 3x8xBW
Good mornings: 3x8x135

Today's workout and the next one on Saturday will be shaking out the cobwebs before (hopefully) really getting back into it next week. Vacation was good, but I don't know how much cruising up and down the west coast on a motorcycle eating at any good seafood restaurant we could find between here and Washington helps training. As my wife wisely pointed out, someone had to try it, so it might as well be me. So far, seems this approach can be crossed off the list of potentially effective training programs.

[guru]

Welcome back muddy.

[atypical1]

Welcome back! Right back in the mix I see.

I could ride up and down the coast for the rest of my life. Were you on the 1 the whole way?

james

[muddy]

@guru: Thanks! I was anxious to get back, then felt very lazy in the gym. That'll dissipate, no doubt.

@james: We were on 1 up until Legget where it ends, and then onto 101 north from there, which resembles 1 in its scenic sleepiness once you get up into humboldt county and beyond. 101 up there is nothing like the undesirable road that it is around the Bay Area. Whenever there was an interesting side road, we'd take it. We also did a lot of research in advance of great restaurants, which is not what we normally do, but I think I rather like that. I am amazed how many inexpensive or at least reasonable 4 and 5 star restaurants are to be found up that way. The Columbia river gorge area is spectacular... we've been there before, but we couldn't help but go back. There's gotta be some good rides down in SoCal - have any suggestions? We've not really explored that way much.

[atypical1]

1 from Leggett to Bragg is like a race track and I could ride that forever too.

There's a ton of good riding around here. Simply head east from the coast and hit any canyon or mountain. Let me know a specific area you want and I'll give you some suggestions. Don't forget SoCal is a vast area.

james

[muddy]

Sat 8/22 - Post vacation II

Recovery squats: 5x45, 5x95, 5x135, 5x185, 5x225, 3x5x275, 3x275
Squat walkouts: 3x1x495
Bench: 5x135, 5x185, 3x5x225
Pullups: 3x8xBW
DB Bench: 3x16x60
TBar Rows: 3x12x135

This is the last light day post-vacation. I'll think a little more about where I want to pick up again with each exercise, and start properly Monday.

Hamstrings were incredibly sore both yesterday and today. I didn't expect that, and hence the light recovery squats to help. That last extra set of 3x275 was to check form. My wife was complaining that my hip drive didn't look as strong as usual.

I was thinking more about goals for the end of the year. There are 18 full weeks left in 2009 starting this Monday. Thinking it through, I think I will go for what I said earlier: 495 in the squat (+50 from current of 445), 535 in the deadlift (+50 from current of 485), and 335 in the bench (+20 from all time, +30 from recent, so split the difference and say +25). It feels a touch aggressive, but all the goals I have set so far have always been too easily surpassed. Barring injury, travel requirements, etc., I think it is doable.

@james: anywhere really... just your favorite 3 or so all day rides. I don't really know SoCal that well. I rarely get further south than Monterey, and once in a blue moon I venture as far as Santa Barbara.

[muddy]

Mon 8/24 - Vol LB

Squat: 5x45, 5x135, 3x185, 3x225, 1x295, 3x5x335
GHR: 5x10xBW
Reverse hyper: 3x16x270 (double leg, long strap)
Russian BB Twist: 3x8x45
GH Situps: 1x20xBW

It was supposed to be 5x5 on the squat work set, but a spot in my lower back I injured about 10 months ago was telling me to not do a 4th set. Turns out I think that was wise; by the end of the reverse hypers, that muscle was absolutely worn out. I don't think it would have lasted 2 more squat sets, even with the lighter return-to-action weights. My wife and I were working on some form issues on the squat. Her claim is I went from a rock solid form before the break to some sloppy tendencies now. Argh. Anyway, a week or two and I bet it'll smooth out. I think it's mostly (entirely?) mental.

[guru]

Good call on cutting down the sets. Will resting the muscle be enough or are you planning to do something about it?

It is absolutely wonderful to be able to discuss form issues with your wife. With her inputs, you'll iron out the form in no time.

[muddy]

@guru: Yeah I am very lucky that my wife enjoys lifting as much as I do, and really knows proper form. I'm much further along on goals than I could otherwise hope to be as a result. Best of all, it's time spent together and not at all a source of friction about spending too much time in the gym. I think on the back, it's going to be mainly rest, but with some very light reverse hypers during the week. I don't think I will do recovery squats on Wed, but instead RHs, and maybe RHs on Thurs or even tonight. But I hope on Friday, it will feel OK to do some light-ish dynamic effort squats, maybe something like 8-12 sets of 2 @ 245. If it doesn't feel like normal by Friday, I'll probably not to DE squats and stick with more RHs. Any other ideas??

[sgi4950]

Hi Muddy,

Belated welcome back from vacation. Sounds like it was a great trip. We found some awesome places to eat last time we were up that way too as well as some good vinyards in the valley.

Sorry to hear about your back. Hope you're feeling better soon. Good thing your wife is around to keep you in-line...on all counts!

Happy to see you jumped in the olympics.

[muddy]

Fri 8/28 - Squat form, UB

Squat form work: 5x45, 5x135, 5x185, 8x5x225
Bench: 5x135, 3x185, 1x225, 3x5x240
Pullups: 3x8
Dips: +15lbs 8,7,4 rep sets
DB Rows: 3x16x60
DB Bench: 60lbs 16,12,8 rep sets
GH Situps: 2x20xBW

No Wednesday workout due to that back tweak. It was still bad on Thursday, but it felt much better today, and by partway through the workout, it was gone. My wife was going over my squat form with me intensively. Apparently I have the mind of a goldfish, and completely forgot how to squat in the span of a little more than 2 weeks. She had a more forgiving interpretation that, because it makes me look not quite so stupid, I am inclined to buy into. On the motorcycle trip, our current bike doesn't really suit me saddle-wise. Also, I wear these riding boots that have about a 1" heel. Between the two, I had complained a few times well over a week into the trip that my lower back was chronically tired from both these things. So she thinks that my lower back is still exhausted and is causing everything else to fall apart. That sounds so much better than having the mind of a goldfish. In the end, one major problem (in addition to any redeeming theories about motorcycles and squats) is I wasn't shoving my knees out on the drive up, and my hip drive was crap.

Anyway, by the end of the 8th set, things were starting to feel right again. The rest of the session felt good. I may do 1 or 2 more squat squat form sessions below what I would like to adopt as my starting work weight post vacation. We'll see. I can't decide yet if that's just a waste of 2 good training sessions.

@Sandi: Yep, definitely keeps me in-line--

(Context is working on the hip drive issue with squats)
Wife: "Look, imagine Mark Rippetoe's hand on your ass."
Me: *stares at her* "That's one of the stranger things you've ever said in the gym."
Wife: "Get under the bar, or get out of the way and let me bench."

[pagangoddess]

(Context is working on the hip drive issue with squats)
Wife: "Look, imagine Mark Rippetoe's hand on your ass."
Me: *stares at her* "That's one of the stranger things you've ever said in the gym."
Wife: "Get under the bar, or get out of the way and let me bench."

You've got a good woman Muddy. How many men have wives that would ever say that to them.

Although I would agree with your wife's assessment. Different shoes (especially heels) and sitting on a motorcycle for that long can effect your back. I once rode with my dad from Texas to Michigan and back on the motorcycle. Granted I was 14 but holy shit that was uncomfortable.

[muddy]

Sun 8/30 - License to squat

Squat form work: 5x45, 5x135, 5x185, 5x225, 6x5x275
DE Box Squats: 4x3x225
GHRs: 3x8xBW
SLDL: 3x8x225
Barbell Russian Twists: 3x8x50

Ok, more squat work, a little heavier. Everything started to click a lot better, and no back issues. The wife says if I move this up to 315 next time and things still look good, she'll give me my license to squat back, and I can finally get started on the program I had mapped out for myself.

[muddy]

Tues 9/1

Squat form work: 5x45, 5x95, 5x135, 5x185, 5x225, 5x275, 3x5x315, 1x345, 1x375, 1x405
SLDL: 3x8x225
Reverse hypers: 3x16x270
DE BP: 3x135, 9x3x155 (3 narrow, 3 medium, 3 wide grip)
TBar Rows: 3x12x135
DBBP: 3x16x60
GH Situps: 1x20xBW

Whatever squat form disease I caught on vacation is gone. I think Thurs I'll do some GPP type workout that isn't heavy on weights, then back to business Sunday.

[guru]

Whatever squat form disease I caught on vacation is gone.

Great.