Tom's Training Log

[coryK]

Sounds like a rough few days! Glad to see you made it back

Good luck with the new program. Hopefully it will give you the results you are looking for!

[AbsoluteTom]

20091008 (Thursday)
30 minute run. Easy Pace, Treadmill, Barefoot

20091009 (Friday)
Squat - 285 lbs 5/5/5/5/5

---

20091012 (Monday)
Barbell Row - 165 lbs 5/5/5/5/5

20091013 (Tuesday)
30 minute run. Easy Pace, Treadmill, Barefoot

20091014 (Wednesday)
Bench Press - 195 lbs 5/5/5/5/5

20091015 (Thursday)
30 minute run. fartlek, Treadmill, Barefoot

20091016 (Friday)
Deadlift - 340 lbs 5/5 ***pulled muscles in lower back***

I finally broke 285 lbs squat!!!

I finally broke 195 lbs bench press!!!

The running feels good and is fitting in nicely!!!

And then of Friday I hurt my lower back on the last rep of the first set. I felt the muscles at the base of my back pull straight across, from the spine all the way to the sides.

I'm pissed! Probably my form is to blame (I have a history of lower back problems though... degenerative disc disease). I think I pulled with my back at the end, as opposed to driving my hips forward. Anyhow, I need to switch to a recovery routine. I've got ice on my back as I'm typing.

[coryK]

Congrats on the bench and squat

Too bad the deadlift had to go and ruin things for ya. Hopefully the recovery will be quick and easy!

[AbsoluteTom]

Congrats on the bench and squat

Too bad the deadlift had to go and ruin things for ya. Hopefully the recovery will be quick and easy!

Thanks Cory! I'll tell you, it is a drag injuring yourself on a high point. Also, ToughGuy is in three months, and I'm back to baby weights.

I've been here before though. It will be fine.

[AbsoluteTom]

20091019 (Mon)
Squat - Body Weight 25/25/25

20091020 (Tues)
Squat - Empty Bar 25/25/25

20091021 (Wed)
Squat - Empty Bar 25/25
50 lbs 25

20091023 (Fri)
10 minute run Easy Pace, Treadmill, Barefoot
Dead Lift - Empty Bar 25/25/25

20091024 (Sat)
Dead Lift - 50 lbs 25/25/25

I did not feel my injury at all when squating. I do feel it slightly when dead lifting, so that is how I will proceed with the recovery routine.
The pain is localized now. It is a six inch vertically area, two inches to the right of the base on my spine. Last weekend, the whole base of my back was f@cked, so I am making progress.

14 weeks until ToughGuy

[AbsoluteTom]

20091025 (Sun)
Dead Lift - 55 lbs 25/25/25

20091026 (Mon)
Dead Lift - 65 lbs 25/25/25

20091027 (Tues)
20 minute run. Easy Pace, Treadmill, Barefoot

20091028 (Wed)
Bench Press - 185 lbs. 5/5/5/5/5

20091029 (Thur)
20 minute run. Easy Pace, Treadmill, Barefoot

20091030 (Fri)
Dead Lift - 185 lbs. 5/5/5/5/5

My back is 80-90% recovered. I will take a few weeks to work my lifts back up to heavy weight.

As part of my training for ToughGuy, I have begun plunging myself into cold water after finishing my workouts. You should try it. It makes you look like

13 weeks until ToughGuy

[coryK]

lol, cold water plunges sure are something else! My gym has a huge bath area, steam & dry sauna, 3 different jacuzzi tubs and a cold water tub. I usually warm myself up in the sauna before jumping in the cold water tho, so you get double points for doing that straight after your work out!

[AbsoluteTom]

My gym has a huge bath area, steam & dry sauna, 3 different jacuzzi tubs and a cold water tub.

That sounds nice! I'd love to have a sauna. And then jumping into a cold tub, that must be really good for recovery.

[AbsoluteTom]

20091101 (Sun)
20 minute run. Easy Pace, Treadmill, Barefoot

20091102 (Mon)
Bench Press - 195 lbs. 4/4/3/2/2
I expected my reps to be higher. I might have been coming down with a cold.

20091103 (Tues)
20 minute run. Easy Pace, Treadmill, Barefoot

20091104 (Wed)
Squat - 225 lbs. 5/5/5/5/5

20091105 (Thur)
Took the day off due to a cold.

20091106 (Fri)
20 minute run. Easy Pace, Treadmill, Barefoot

My back is 95% recovered. It is a little tight at times. I am working on my flexibility and doing mckenzie push ups.

12 weeks until ToughGuy

[AbsoluteTom]

20091108 (Sun)
30 minute run. Easy Pace, Treadmill, Barefoot

20091109 (Mon)
Dead Lift - 275 lbs. 5/5/5/5/5

20091110 (Tues)
20 minute run. Easy Pace, Outside@Park

20091111 (Wed)
Bench Press - 195 lbs. 5/5/4/3/4

20091112 (Thur)
30 minute run. Easy Pace, Treadmill, Barefoot

20091113 (Fri)
Squat - 265 lbs. 5/5/5/5/5

It's nice to have a little weight on the bars! The heavier lifts are not bothering my back. The running is a bit, but it is minor and stretching pretty much takes care of it.

11 weeks until ToughGuy

[AbsoluteTom]

20091115 (Sun)
40 minute run. Easy Pace, City, *Felt tightness under left calf*

20091116 (Mon)
Seated OHP - 105 lbs. 5/5/5/5/5

20091117 (Tues)
20 minute run. Easy Pace, Outside@Park

20091118 (Wed)
Dead Lift - 295 lbs. 5/5/5/5/5

20091119 (Thur)
25 minute run. Easy Pace, City *Felt left leg again*

20091120 (Fri)
Bench Press - 195 lbs. 5/4 *Overtrained, had to stop*

My resting heart rate raised from 62 bpm to 67 bpm on Friday morning. Another sign of overtraining. I am going to stop lifting until after ToughGuy. I am much stronger now than at this time last year (before my first ToughGuy). I am also 20 lbs heavier, which will help ward off the hypothermia.

For now, it will be running and conditioning.

10 weeks until ToughGuy