Dano's log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Dano's log

Post by Dano » Sat Nov 12, 2011 3:42 pm

11/7/11:

DB floor press alternated with snatch-grip deadlifts: EDT for 20 minutes
Weighted chins/pullups: 3 sets with varying weights.

11/9/11:
Front squat +push press alternated with weighted pullups: EDT for 20 minutes
Front squat: work up to heavy single

11/11/11:

Front squat: work up to heavy single for 3 sets, back off for some doubles
Push press+front squat: 4 sets working up to a double for the push press part
KB row: 32 kg x4 sets
"Crush" press with 32 kg KB: 3 sets for time
All a man has is his word and to keep himself free.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21918
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Dano's log

Post by Mickey O'neil » Sat Nov 12, 2011 4:02 pm

I like this. What kind of weights are you using with this stuff?

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Nov 12, 2011 8:51 pm

Mickey,

Not much weight right now. I'm all jacked up in the right knee, left shoulder so I can't front squat over 100kg right now so a training max single or double is really pathetic. Chins use up to 45 pounds. Floor presses are with 90 to 100 pound dumbbell. Push presses pretty light, also, around 165-pounds. Deadlifts vary too much to say. Not pushing things at all right now.
All a man has is his word and to keep himself free.

User avatar
Beer Jew
Sgt. Major
Posts: 3273
Joined: Sun Jan 16, 2011 6:35 pm

Re: Dano's log

Post by Beer Jew » Sat Nov 12, 2011 9:22 pm

Awesome Dano. Looking forward to reading this.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Nov 19, 2011 4:18 pm

11/13/11:
hang PC +Push Press+FS: 5 sets total
Back squat: work up to training max single
Crush press with dumbbell: 3 sets for time

11/16/11:
A. KB OHP w/ 32kg bell
B. Pullups with 35-pounds
C. Back squat

Rotate through the 3 lifts in an A, B, C fashion. No real idea on rest periods between lifts. Sometimes a minute, other times 15 seconds. Hit singles for time, ended after 20 minutes. Finished up with deads, hanging leg raises. Back is jacked up (in a bad way). Tight hip flexors pulling hard.

11/18/11:
Same as 11/16/11 but changed up the order of the lifts. Went for 30 minutes. Feeling better after working with Physical Therapist today at work.
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Nov 26, 2011 1:47 am

11/20/11:
A. Back squat
B. KB OHP (32kg)
C. Pullup +45 lbs
D. KB swing

Singles on squat, pullup, KB press, 10 reps on the swing. 30 minutes total. Back is really jacked. Trying to snatch the bell killed, especially on the left. Gave up after one set.

11/22/11:
A. Back squat
B. KB push press
C. Pullup

Real short one. Minimal warmup and worked up to heavy triple. Have to make it to the bar next door for free pizza during happy hour.

11/23/11:
A. KB OHP
B. Back squat
C. Pullup

Hit doubles. Short one again. only 3 sets on each.

11/24/11:
Same as above. Did sets of 1-3 reps. Followed up with HLR's
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sun Feb 26, 2012 10:31 pm

Update...

2/26/12:

Barbell floor press alternated with BB row: EDT x20 min.
KB OHP: 3x3
Weighted pullup: 3x3

Next time will be EDT with OHP and pullups then 3x3 "grinder" sets with rows and floor press. Will alternate back and forth with this scheme.

Have gone back to a press/pull and squat/dead alternating schedule vs. full body sessions starting a week ago. No reason other than I like having a few more movements each session so a split is necessary. Similar to my powerlifting templates. Same movements with mostly the same rep scheme as always.
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Wed Feb 29, 2012 4:53 am

2/28/12:

Power Clean: (sets x reps)
2x3, 1x2, 4x1 (will do as many until form goes to shit), then 2x2 as a drop down. Very tired tonight. Need bourbon and "Mad Men" marathon.
Squats: Dan John's 2-3-5 scheme (use this when I want brief and painful):

2-3-5, add 20 pounds, 2-3-5, add 30 pounds...and only got 2-3

Flags: 2 sets

Done

Usually alternate back and front squats with front squats being done for singles and 2-3 reps on PL style back squats. RDL's or heavy swings on FS day and some sort of dead or dead+shrug done on BS days. Rinse and repeat.
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Mar 03, 2012 1:12 am

3/1/12:

BB OHP paired with weighted pullup: EDT x 20 min

One arm DB FP: 2x3 paired with snatch-grips BB rows to the chest for 2x8

ab wheel. Done.
All a man has is his word and to keep himself free.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21918
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Dano's log

Post by Mickey O'neil » Sat Mar 03, 2012 2:57 pm

Nice log, Dano. Enjoying reading it.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Mar 03, 2012 10:47 pm

3/3/12:

OL back squat: worked up to heavy single for 2 sets, back down for 2x2
Pulls from mid shin: 3x3
Flags

Done.
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Thu Mar 08, 2012 1:01 am

3/7/12:

No training since last post. Feel like a dried up turd on a rough stretch of highway. Flu? Booze? Both? Bullshit.

Correction:

Shoveled the sand out of my vagina at 8 p.m. and did the following:

Medium-grip floor press with alternated 32kg kb rows, EDT style for 20 minutes or so. Long pause with at the floor on the press and 2 second hold at the top on the rows.
Ab wheel.

Done and feel suprisingly good.
All a man has is his word and to keep himself free.

Abandoned by Wolves
Top
Posts: 2374
Joined: Fri Feb 11, 2005 4:00 am

Re: Dano's log

Post by Abandoned by Wolves » Thu Mar 08, 2012 8:40 pm

Dano wrote:3/7/12:

...Shoveled the sand out of my vagina at 8 p.m...
Funny and inspirational. I may use this a lot in the near future (but not in front of my wife!)
"I also think training like a Navy S.E.A.L. is stupid for the average person. I would say PT like an infantry unit, run, body weight stuff, hump a little, a little weights and enjoy life if you are not training for specifics." -tough old man

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Mar 10, 2012 6:06 pm

Abandoned by Wolves wrote:
Dano wrote:3/7/12:

...Shoveled the sand out of my vagina at 8 p.m...
Funny and inspirational. I may use this a lot in the near future (but not in front of my wife!)
Sometimes it has to be done but I was sweating like a man shitting a bowling ball.

3/9/12:
Power cleans: as many triples as possible in 20 minutes
Back squats: Ladders but only made 1/2 x3 sets instead of the projected 1/2/3.
Flags: 2 sets

Still feel like hell with random sweats, muscle twitching, and massive headache....probably just a brain tumor.
All a man has is his word and to keep himself free.

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21918
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Dano's log

Post by Mickey O'neil » Sat Mar 10, 2012 6:18 pm

I know I just posted this recently but I really like what you've got going on here.

Hope you feel better soon.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sun Mar 11, 2012 5:47 pm

Mickey O'neil wrote:I know I just posted this recently but I really like what you've got going on here.

Hope you feel better soon.
Thanks, Mickey. Feeling much better today. Being able to sleep in on the weekend has partially restored my insomnia plagued ass.

2/10/12:
1. BB OHP alternated with weighted pullup: EDT x20 min.
(The above combination netted me a 200-pound OHP years ago which was 35-pounds over bodyweight at the time. Nothing too impressive but the beauty was I almost never went about 155-pounds for training. Trying to keep each rep explosive as possible and getting in volume for time seemed to be magic for pushing up my press. We'll see)

2. Single arm DB floor press: 2x3 alternated with BB curls 3x5 (never do direct bicep work so why not?)

3. Hanging leg raise: 3 sets

Done

Added note: Aiming for PL meet this summer. First one in a long time.
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Wed Mar 14, 2012 12:36 am

3/12/12: RTS Volume Block Day One

In prep for above mentioned PL meet, will be restarting my RTS volume/intensity "block" training and using RPE's. This session is day one of Volume Block and will go for approx 2 weeks. For now, only the squat and deadlift will be programmed this way. I'm making great progress with pressing as is.

OL back squat: 1x5 @7 RPE, increase 20-pounds for 2x5 @8, [email protected], [email protected]

Power cleans: [email protected], increase 20-pounds for [email protected], increase 10-pounds for 3x3 @8-9

Done. Still weak from recent illness so nothing impressive being done

Note: This was my assist day. Next time, comp back squat and dead variation. Still getting used to judging RPE's as haven't used this system, in writing, for several years. I typically hate anything above 3 reps but I found when I cycle in sets of 4-6 for a brief period, I improve. Whether its the conditioning effect or a break from heavy 1-3's, I'm not 100% sure. But if I do only one or the other (volume or intensity), I stall out very quickly. Probably won't use a lot of speed days in the Volume Blocks, I'm already explosive and not much of a grinder so I need to improve on the latter.
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Wed Mar 14, 2012 1:14 am

3/13/12:

Med. grip BB floor press with 32kg KB row (+10-pounds): EDT x20 minutes. Beat last session by 2 reps total

KB OHP: 1x3 and realized this is my second high volume pressing session in 3 days and shoulders are a little tired.

BB curls: 2x6, 1x4

Ab wheel

Done
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Fri Mar 16, 2012 12:53 am

3/15/12: RTS Day Two: Volume

Back squat: [email protected], increase 20 pounds for [email protected], increase 10 pounds for [email protected], same weight for [email protected]

Block deadlift: same weight for all sets: [email protected], [email protected], [email protected], [email protected]

Flags

Done

Note: may have pushed the intensity more than the volume...we'll see
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Mar 17, 2012 5:25 pm

3/16/12:

BB OHP + weighted pullups: EDT x20min. Beat last workouts reps on both movements
BB curls: x7, x6, x6
Band pull aparts: 3 sets

Note: No floor press as assistance today. AC joints are taking a beating.

Done
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Tue Mar 20, 2012 3:09 am

3/19/12:

Front squat: 10 sets of 2 in the 7-8 RPE range
RDL: 5x5
Ab shit

Done
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Wed Mar 21, 2012 12:39 am

3/20/12:

Med- grip BB floor press with KB row (+added weight): EDT x20 min. Exceeded previous total reps on both

BB curl: x8, x7, x7

Band pull apart and hold: 3 sets
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Fri Mar 23, 2012 1:28 am

3/22/12:

Back squat: fixed weight: x5 @8 x3 sets, x5 @9, [email protected]

Deficits Deads: [email protected], up 20 pounds for [email protected], [email protected], back down 20 pounds for [email protected] and [email protected]

Real "bleh" session so just worked on 5 sets in each movement without hitting a RPE of 10.

Beer: will probably keep in the 8 RPE range for tonight
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Sat Mar 24, 2012 5:08 pm

3/23/12:

BB OHP + weighted pullups: EDT x20 min. Actually hit 4 reps LESS total on each movement.

BB curls: Rest-pause DC style

I'm posting this 3/24/12. I slept over 8 hours (rare for me), the last two training sessions were subpar, and every muscle aches. Think I'm taking a couple days off.
All a man has is his word and to keep himself free.

Dano
Top
Posts: 1028
Joined: Fri Dec 16, 2005 9:41 pm

Re: Dano's log

Post by Dano » Tue Mar 27, 2012 1:26 am

3/26/12: Intensity Block Day One: Week One

Keeping Volume and Intensity Blocks to only two weeks each for now. Why? Cause it works well for me. Longer than 3 weeks in each direction and I go stale quick. Movements are the same.

A1: Med. grip floor press: [email protected], increase 20 pounds for [email protected], increase 20 pounds for [email protected], increase 10 pounds for [email protected], decrease 10 pounds for [email protected], decrease 20 pounds for [email protected]
A2: KB row: 5 sets of 3 with 2-3 second hold at the top

Rope curls: x5, x6, decrease wt for x9

Did multiple sets of 10 RPE on the floor press because the range of motion is shorter than a full bench. At least for this movement, it will probably work. Normally, I use Fatigue Stops and would have quit after hitting a 10 RPE.
All a man has is his word and to keep himself free.

Post Reply