Tom's training log

[jdurando]

Thanks  GenGau

[GenGau]

@Mehdi
"Let me know what you think of it." (in reference to the book)
I'm loving the book; ton of info in it.   I was just reading the section about warm up weights, something I had some questions about.
I wish I had this book 10 years ago too!
 
Workout A later today, with my new training partner; no ill effects from Workout B on my shoulder.

[Mehdi]

I'm loving the book; ton of info in it.   I was just reading the section about warm up weights, something I had some questions about.
I wish I had this book 10 years ago too!

I read your review, good to read you like it. The book is from 2005. I wish I had it earlier too, really.
On the shoulder. The overhead press is healthier for the shoulders than the bench press (hits shoulder heads more equally, no imbalances). If you never did overhead/rows in the past (or not as much as bench pressing), it can be a reason for your shoulder problems. Continue the routine, balancing things out helps.

[GenGau]

Workout A
Squat:
225 (102kg) x 5 x 5
Bench:
155 (70kg) x 5 x 5
Barbell Row:
85 (38kg) x 5 x 5 (I didn't check my log for the last amount...thought I did 75, so I went up 10lbs)
Dips:
9 / 8 / 4
Shoulder feels fine now; hoping that will continue tomorrow morning too!
It took about 2x the amount of time to work out (1 hour) than normal, as I was showing my new training partner the different exercises.  I did notice that after showing her, I was much more careful about my own form, even though I'm pretty strict about it anyway.

[GenGau]

Workout B
Squat:
230 (104kg) x 5 x 5
Overhead Press: (I started light last time, so I jumped up in weight this time)
95 (43kg) x 5 x 5
Deadlift: (last time I did 5 x 5, so I added more weight than normal)
245 (111kg) x 1 x 5
Pullups:
5 / 2 / 3

[GenGau]

Yesterday felt groggy all day, didn't sleep worth a damn the night before.  Figured a good workout would help, and I didn't want to miss a day at the gym.
Workout A
Squat:
235 x 5 x 3
On the 3rd rep in the 4th set, I felt something *weird* in my left quad.  I've pulled/streched/tweaked my quads before, but it wasn't like that at all, it was felt like someone had punched me right in the left quad.
Next set, first rep, I knew something wasn't right.  Didn't feel like any sort of injury I'd had before.
And of course, that's when my mobile rang (I'm on call every other week), so the rest of my workout didn't happen.
 
I iced my leg as soon as I got home.  Still doesn't feel like a pull or anything, but it *does* feel like someone punched me right in the middle of my left quad.  I thought about it last night, I and think, for the first time in 15 years of lifting weights, I forgot to stretch (at least my quads) before working out....crappy time for a severe brain fart.
Tomorrow is supposed to be workout B on the beginner's strength, so I was thinking of just doing really light squats with good form to hopefully stretch it out, then do the rest of the workout.
 
 

[Mehdi]

Was that 230 or 235lbs? (should have been 235lbs).
Take care of that leg, and try to find out what you did wrong. Give it some rest for now, continue icing for a few days. Get into stretching after 4-5 days.

[GenGau]

It was 235 (typo on my part).
 
I'm pretty sure what I did wrong was not stretching my quad before lifting.  I feel like an idiot for forgetting about it, as I stretched every other body part.

[GenGau]

Workout B
Squat:
135 (61kg) x 5 x 4
185 (84kg) x 5 x 1
Went real easy on the squat due to my left quad.  Tried 1 set @ 185 as my quad felt no different doing 135 as it did just the bar itselft.  Same results (as far as my left quad) doing 185.  Still a weird feeling; I can only describe it as if someone punched you in the middle (front) of your quad.  The pain (more discomfort at this point) is about the size of a golf ball.
Overhead Press:
100 (45kg) x 5 x 5
Ended up doing power cleans to start the OP.  First time doing those; I'm sure my form needs some work, but I did pretty well for the first time. 
Deadlift:
250 (113kg) x 5 x 1
Chinups:
6 / 4 / 3
First time doing chinups in years; I kept forgetting and did pullups before.  Was able to do more than I thought I would be able to do.
 
Psyched that my quad didn't hurt during/after the squats; figure I'll do another (somewhat) light workout next time I workout, then see how it does doing full weights in 2 workouts.

[GenGau]

Hadn't felt any pain or discomfort in my left quad since the last workout, so I threw caution to the wind and did regular weights for my squats.
Workout A
Squat:
230 (104kg) x 5 x 5
(Back to the same weight as the beginning of the week)
Bench:
160 (72kg) x 5 x 5
Barbell Row:
95 (43kg) x 5 x 5
Dips:
12 / 6 / 4
I had tons of energy on the squats; felt like I could have done a lot more, but wasn't going to push it (too much).
Jumped up 10lbs on the barbell row (back to what I did originally on Jan 12th), as I messed up the amount of weight last time.

[Mouse]

Some great numbers there Tom - keep it up!

[GenGau]

After watching the Super Bowl Debacle last night, got a horrible night of sleep; maybe 5 hours tops, woke up 3 times (no alcohol involved)
 

Traveling for business for a few days, so it was an early workout, or no workout.  Figured my workout would suck, but actually did OK once I got going.
Workout B
Squat:
235 (107kg) x 5 x 5
Overhead Press:
105 (48kg) x 5 x 5
Deadlift:
255 (116kg) x 5 x 1
Pullups: (I was wiped out by this point)
5 / 4 / 3.5
 
Lifts are progressing nicely; OP is starting to get really hard, but still getting 5 x 5.

[jdurando]

I will say hello to the champs at the parade for you tomorrow.