TuffNutts Training Log

[tuffnutts]

Welcome to Tuff's Log!

I have made good beginner strength gains with Starting Strength, but after a bit of a break due to travel, I need to do something new. I really like the StrongLifts 5x5 layout and methodical organization. Also looks like there's a great community here!

My main challenge is consistently making the time to lift amid work and family commitments.

STATS
Male
38 y/o
5'9"
192 lbs
23% BF

PHYSIQUE GOALS
By Oct 31, 2009
198 lbs (90 kg weight class)
17% BF
By April 30, 2010
198 lbs (don't really care if I gain weight, losing bodyfat is really the key here)
10% BF

CURRENT STATUS
Due to travel and Gaelic Football activities, I have taken a break from strength training to focus on speed and skill. However, my knees really cannot handle running around hard in cleats, so I will be reffing rather than playing. I plan to take my strength levels to new heights, but definitely need to go easy on the knees! Also had shoulder injury last year from Gaelic Football, so I had to let the mend.

CURRENT PRs
(Had previously been recording in pounds, so the kg's are approximate)
Squat: back 235 lbs (105 kg)
Press: 110 lbs (50 kg)
Bench: 170 lbs (always had much strong legs then upper body, we'll fix that) (80 kg)
Deadlift: 385 lbs (175 kg)
Pull-ups: 8 at bw

STRENGTH GOALS
Will start rather low, and not rush myself, which I think was part of my problem in the past. I'd want to add weight too quickly, and then would get discouraged or burned out. Really have to pace myself these days.

By Oct 31, 2009
Squat: 300 (135 kg)
Bench: 200 (90 kg)
Deadlift: 400 (180 kg)
Press: 135 (60 kg)
Pull-ups: 15 at bw

By April 30, 2010
Squat: 400 (180 kg)
Bench: 300 (135 kg)
Deadlift: 500 (225 kg)
Press: 150 (70 kg)
Pull-ups: 20 at bw

Beyond
Prepare to compete as a powerlifter.

DIET
Precision Nutrition v3 with 90% compliance.
Use FitDay to track eating.

Training days are Thursday, Saturday and Monday. Will do HIIT or light cardio (e.g. walking) on off days. Gaelic Football day will be light cardio in the form of jogging back and forth up and down the field.

WARMUPS
some soft-tissue roller work
jog on treadmill 5 mins
then lighter weights increasing to the work weight in sets of

Bar for 5
Bar+ for 5
Bar++ for 3
Bar+++ for 1
Work weight for 5/5/5/5/5

Tonight's proposed workout (weights in kg's)
SQUAT 40/40/40/40/40
BENCH 40/40/40/40/40
Inverted Row F/F/F
Push-ups F/F/F
Reverse Crunch 12/12/12 with 20kg counter-weight

STRETCH
Stretch whatever feels tight.

I'll be posting workout records and other comments here. Any comments and suggestions are welcome. Are my goals too aggressive?

Tuff

[treunlneiss]

good to see the log up and running tuff, keep us posted.

[tuffnutts]

Workout: Thursday, July 2, 2009

(Used English weights, kgs are converted)

Squat 95/95/95/95/95 (43/43/43/43/43)
Bench 95/95/95/95/95 (43/43/43/43/43)
Inverted Rows 3x10
Push-ups 25,15,12
Reverse Crunches 3x12 using 45# plate for counter weight

Diet was 95% compliant.

[tuffnutts]

I feel great the day after that workout, if a little sore in the legs. One thing I like about lifting is that I know that after I'm done, I have a two-hour window in which it's ok to eat grains and other carbs, and yeah, that little piece of chocolate

This morning, I had a good, healthy breakfast of turkey bacon, eggs with salsa, and steamed broccoli, cauliflower and carrots. And a couple tablespoons of olive oil

Wanted to share a note on my warmups...

I've started to do the foam-rolling and stretching routines as outlined in Maximum Strength by Eric Cressey. The lifting program in Maximum Strength is the one I plan to use after finishing the current StrongLifts 5x5 cycle. I have to say, even though some of the foam rolling hurts, I believe it is very effective.

There is a youtube video where someone demonstrates the foam rolling, in case anyone wants to check it out.

I was also intrigued by Cressey's use of the longjump as an improvement criterion. So, my starting jump is 81".

Finally for now, here are my starting body measurements, which I also plan to track during this course of StrongLifts, with the expectation being to lose a bunch of that waist, but get a little bigger in arms and legs.

1-Jul-09 Stats (measured in inches/pounds)

• Age 38
• Weight 191.5#
• BF 23%
• Neck 16
• Shoulder 48.5
• Chest 43.75
• Waist 40
• Hip 42
• Upper Arm 14.25
• Thigh 22.5
• Calf 15.75
• ForeArm 11.75

Tuff

[tuffnutts]

Foamroller and stretching, followed by:

Squat 100#/100#/100#/100#/100# (45.5kg)
OH Press 45#/45#/45#/45#/45# (20.5kg)
Deadlift 135# (61.4kg)
Pull-ups (BW) 5/4/2 (193#, 87.7kg)
Prone Plank 3x30sec, complete

Diet was 90% compliant.

Happy 4th to those celebrating!

(Was watching a good rugby match between USA and Canada....but that's been interrupted with sad news about the murder of quarterback Steve McNair...what a day!)

[Foxybass]

Hey Tuff

Thought I'd pop in and say "hello". We're roughly the same weight, height, body fat. Impressed with your current PRs on the squats and deadlift.

Agree with you about taking it slowly - I've made the mistake a few times of rushing with the weight. We're all different and I've only recently started to understand how to "listen to your body".

Good luck

Dave

[tuffnutts]

Hey Foxybass,

Thanks for stopping by.

I need to make time to visit others' logs as well. I look forward to continue tracking your progress.

Did my Monday workout around 6am this morning. Felt good, but not used to getting up that early.

Will post on that in a moment. However, first I need to have a little more coffee!

[tuffnutts]

Monday's workout

(Just the work weights, in pounds)

Squat: 105 (47.7 kg) These are ATG, wide stance (not PL stance) and I get my butt down as far as it can go.
Bench: 100 (45.5 kg)

Inv. Row: 3x10
Pushups: 25, 20 2 sets only, was out of time. Need to start using weights in a backpack ("rucksack")
Rev crunches: 3x12

[bobu]

Thanks for stopping by my log. You seem to have very attainable goals based on what you've already done. Maybe I'll see you at Nationals next year.

[tuffnutts]

Hey bobu, thanks for stopping by. Would be very cool to see you at Nationals. Which federation?

Keep setting the pace bro, I'll catch up!

[tuffnutts]

Squat 110#/110#/110#/110#/110# (50kg)
OH Press 50#/50#/50#/50#/50# (22.7kg)
Deadlift 145# (65.9kg)
Pull-ups (BW) 5/3/4 (193#, 87.7kg)
Prone Plank 3x30sec, complete

Diet was 100% compliant.

I'm finding that I'm feeling impatient to get on to heavier weights prematurely. But I won't give in to that temptation. Slow and steady wins the race!

[Foxybass]

I'm finding that I'm feeling impatient to get on to heavier weights prematurely. But I won't give in to that temptation. Slow and steady wins the race!

I think everyone knows how you feel on this but it sounds like you've got that urge to get heavy under control. Just concentrate on form and before you know it things will start getting heavy.

Good session mate. Eat well and carry on getting the workouts under you belt.

Cheers

Dave

[tuffnutts]

Thanks Dave. It was the rush to jump up the work weight too quickly that led me to overtrain last time around. Older but wiser now I s'pose.

[treunlneiss]

Good job with the weights tuff, keep it up you'll be like your avatar in no time!!! =D

[tuffnutts]

Today's working was pretty good.
Squat: 115 (52.2) kg) These are ATG, wide stance (not PL stance) and I get my butt down as far as it can go.
Bench: 105 (47.7 kg)

Inv. Row: 3x10
Pushups: 5,5,5 with 35# (16kg) in the backpack
Rev crunches: 3x12

Now to clean up and go to a wedding. Beautiful day here in Minnesota!