Dano's log

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

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Re: Dano's log

Post by Dano » Wed Mar 28, 2012 1:24 am

3/27/12: Intensity Block: Week 1, Day 2

Power Clean: 7x1 @9-10 RPE

OL Back Squat: 5x1 @9-10 RPE, add 10-pounds and belt: [email protected]

Flags

Done

Note: Really like this training. Very basic and intuitive with enough anal retentive monitoring to track progress. Also, was going to do some squat assistance like split squats but the knees said no.
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Fri Mar 30, 2012 1:28 am

3/29/12: Intensity Block: Day 3/ Week1

A1: BB OHP: [email protected], add 10# for [email protected], add 10# for [email protected], add 10# for a fail, decrease 10# for [email protected]
A2: Weighted pullup. 6 sets total, varied grip each set

B1: explosive tri. ext. lying on the floor: 3x5
B2: Rope curl with KB: 3x5

Note: Never put any real effort into tricep ext. Have a buddy that swears by them for the bench. What the hell, give a go since everything else is minimalist.
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Sun Apr 01, 2012 4:33 pm

3/30/12: Intensity Block: Day 4/Week 1:

Back squat: [email protected], add 10# for [email protected] (reps x sets)

Block pull(mid shin): [email protected], add 30# for [email protected], add 20# for 1x3 @10

Note: A lot of 10 RPE's...I reread RTS manual and a 10 RPE is "no reps left in the tank"...which is like a training max I suppose. Maybe I need to reconsider whether those 10 RPE's above were truly 10's or 9.5...LOL, whatever! There was a couple sets I maybe could have squeezed out another eyeball rupturing, ball bursting rep but I don't know...
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Wed Apr 04, 2012 1:07 am

4/2/12: Intensity Block Day 5/Wk 2:

A1: BB Floor Press: [email protected], up 20# for 8 singles @9-10 RPE
A2: 32kg KB row: +20#x3x4, +10x3x4

Started on tri. ext and curls and decided nope

Note: The main movements were done with a 30 min vs. 20 min block. High stress day

4/3/12: Intensity Block Day 6/Wk 2:

Power clean: x1x2, up 10# for six singles @10 RPE

Front squat: x1x1, up 20# for 7 singles mostly @10 RPE

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

Dano
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Re: Dano's log

Post by Dano » Wed Apr 18, 2012 1:15 am

Slacking on the posting. Will restart with yesterday. Entering more of a Sheikoish phase with training a particular lift or movement pattern 2x a session. Weights are pretty light for now and the objective is relatively quick (but not speed work quick) movements leaving a rep or two in the tank each set. Letting the volume do the work. This has been very effective in the past for setting PRs, despite the relatively light weights.

4/16/12: Volume Day 1/Week 2:

Front squat: Straight weight for (reps x sets): 2x2, 3x4, 2x4 >>15 min. block
Snatch grip stiff-leg DL: x5, up 20# x3, up 20# x2x5>>15 min. block
Back squat: straight weight: x5, x3x3, x2>>15 min. block
Flags
Done and done, especially on the second go around of squats. Long way off from my Sheiko days, but intend to get back there.

Next squat/pull session will double up on the pulls with one squat movement.

4/17/12: Volume Day 2/Week 2:

A1: KB OHP: 32kg x2x6
A2: Weight pullup(alternate between wide, neutral, supine grips): +25# x3/x3/x4, x3/x3/x4
BB floor press: straight weight: (close) x2x4, (med) x2x2
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Fri Apr 20, 2012 1:56 am

4/19/12:

Front squat: 10 sets of 3 over 25 minutes, straight weight. Wasn't aiming for a target number of sets, just hammered them out until time ran out.

High-hip deads (thats right, not stiff-legged but high hip): 2x5, decrease 20# for 2x5 (sets/reps)

Abs: attempted but started cramping up due to all the "core" work from all the front squats.

Minimalist training at its finest. Love it.
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Sun Apr 22, 2012 7:07 am

4/20/12:

Bunch of BB OHP paired with weighted pullups (alternating grips each set) x20 min. with min. rest periods. Still using weights in the 80% range, keeping the reps strong and crisp.

Note: Tired. Been walking minimum 5 miles a day to save gas. A lot of uphill, plus on my feet most of the day. Usually jog/trot some of the time to get the heartrate up. Had to meet the special ladyfriend for beer and food so kept it quick and simple. Weight stable at 170-pounds. Pretty sure I won't be able to do a PL meet in June for financial reasons so may as well just be in badass shape so I can keep up with my son and be read for the World War Z.
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Tue Apr 24, 2012 1:07 am

4/23/12:
FS: increased weight 10# from last time: 2x10 (setsxreps)=20 total x25 min. Will increase weight when I hit 30 total
SLDL: increase weight 10# from last time: 2x5
Plank bullshit
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Wed Apr 25, 2012 4:11 am

4/24/12:

A1: Close-grip floor press: straight weight: shitload of sets for 2-3 reps x30 min, each rep 1 rep short of failure
A2: 32kg kb row to upper chest: shitload of strict sets for 5 reps x30 min.
A3: rope hammer curls. 3 sets of max reps

Note: homemade beef jerky between sets and bourbon at the local drinking hole for recovery.

Second note: dodged a near life changing financial life fuckaroo due to the ex by a cunt hair. I shall persevere!
All a man has is his word and to keep himself free.

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Mickey O'neil
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Re: Dano's log

Post by Mickey O'neil » Wed Apr 25, 2012 12:20 pm

Why don't you log weight lifted?

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Re: Dano's log

Post by Dano » Fri Apr 27, 2012 6:06 am

Mickey: Don't log the weight because: A). I'm lazy since I already wrote it down (excuse) and B). I'm embarrassed how light the weights are right now (real excuse). But you shamed me into it.

4/26/12:

Front squat (reps x sets): 205# x2x6, x1x5=17 reps total x30 min. Gased from walking/hiking so much this week. Lame. Figure I'll bump the weight each time I reach 20 reps total instead of 30 for strength vs. hypertrophy. May have to modify my pressing/upper body pulling also on this note. Will consult the old training log to see if 20 vs. 30 reps total was the magic number for pressing/pulling.

SLDL: 275 (double overhand grip on all sets/reps) x5, 255x5

Note: The FS weight (for repsxsets) puts me back at approx. 300-pound+ 1RM @165-170-pound bdywt. Goal is to get back to mid-300 pound FS on average. Deadlift always remains around 475-500 regardless of what I do but desire a mid-500 lift for the average everyday lift. All the FS emphasis should do that w/o a lot of pulling.

Am logging 5+ miles of walking a day out of necessity for: income, stress moderation, blood pressure control, and to be able to keep up with my son. All out max strength is secondary right now.
All a man has is his word and to keep himself free.

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Mickey O'neil
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Re: Dano's log

Post by Mickey O'neil » Fri Apr 27, 2012 11:54 pm

Well, you're a lot stronger than I am. Good stuff, man.

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Re: Dano's log

Post by Dano » Tue May 01, 2012 2:08 am

Catching up.

4/27/12:
A1: Pullup (prone/neutral/supine grips): +25 lbs x4/4/4, x3/3/5
A2: KB OHP: 32kg x2x6 (repsxsets)
Done over 30 min. block

4/30/12:
FS: 205 x2x9=18 reps total x25 min.
High-hip DL: 295x5
All a man has is his word and to keep himself free.

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Re: Dano's log

Post by Dano » Wed May 02, 2012 3:00 am

5/1/12:

(repsxsets)
A1: Floor Press: 215 (close grip) 2x5, 215 (med) 2x2=14 total (switched grips when I started struggling to make the reps)
A2: KB rows: 70lb+10lb plate: 4x6, 70lbx5
Rope curl: 35x8, 30x8, 25x12

Note: Looking ahead. I won't be able to progress in a linear fashion forever with beating my total reps for time, especially with the front squat. Plan is, if I struggle to make my rep goal on the first session of the week, the next session I will simply do half the volume but same weight. So if I hit a nut busting 15 total reps on Monday in the front squat, I might settle for 7-8 singles on Thursday. This is a big maybe, but it will probably work. Not sure on the pressing since I'm alternating OHP and FP. What has worked in the past is upping the rep goal for a few weeks (30 total vs. 20 total) so I'm getting volume increase vs poundage increase. All food for thought but not an issue yet. The slow steady progress is paying off.
All a man has is his word and to keep himself free.

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Re: Dano's log

Post by Dano » Fri May 04, 2012 1:45 am

5/3/12

FS: 205x2x5
SLDL: 305x3

Fucking blah. Picked a good day to do half volume day. One meal in 24 hours, dehydrated, going nonstop all day at work, running on pure stress, nicotine and caffeine...yep, living the dream.
All a man has is his word and to keep himself free.

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Re: Dano's log

Post by Dano » Mon May 07, 2012 2:06 am

5/5/12:
A1: DB OHP: 60#x3x6, x4x1=22
A2: Pullups(prone, neutral, supine): +25#x4/4/4, x3/3/4, x3/3
Above timed for 30 min.
Rope curls: 35x8, 30x10, 25x12
Various grip/forearm stuff x3 sets
Planks: x2 timed sets

Note: Lots of hiking, jogging, interval crap going to and fro from the park with the boy. Usually packing +20 pounds in the pack plus pushing the boy in his little car thingy when not at the park running around. Averaged >5 miles/day.
Added note: for whatever reason, getting in one-two large meals later in the afternoon/evening on the weekends. Morning/early p.m. is green tea and coffee with heavy cream. Sometimes homemade jerky in the a.m. if really hungry. Feel good moving a lot on an empty stomach. Good stuff.
All a man has is his word and to keep himself free.

Dano
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Re: Dano's log

Post by Dano » Sat May 19, 2012 7:26 am

5/18/12: Day 1 of "Easier Strength" by Dan John:

Front squat: 165#x5x2(repsxsets)
DB OHP: 60x5x2
RDL:185x5x2
Chin up: +25# x5x2
One arm farmer walks: +80x2 carries

Note: Catching up. Did 3 mile pack run afterward up and down hills. Been dealing with some health issues hence the light weights and reverting to basic daily training. Same movements as usual, just not heavy volume with a split routine so I'm not necessarily routine jumping. Need to be "fit and strong" for my boy.
All a man has is his word and to keep himself free.

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Re: Dano's log

Post by Dano » Sat Oct 27, 2012 4:15 pm

Back to the ol' tried and true upper/lower split from my PL days. F-ing love it. Run/sprint/ruck on days in between lifting.

A:
1. BB OHP: using Starr's recommended routine: Pick a weight you can hit for 3x3 and keep at it until you hit 6x3 then increase.
2. Do an accessory lift for the press (I rotate between DB OHP and DB Floor Press) and a row or weigted chin.
3. Curls and abs (most of the time)

B (my favorite day):
1. Back squat: warmup to a max heavy weight for set of 3 or so. Strip some weight and do a higher rep set. Strip some weight and do a higher rep 3rd set. Will keep the first set weight until hit set of 5. Only use "big boy" plates: 25's, 35's, 45's.
2. Deficit DL: same as above but only 2 sets total
3. abs

C:
1. Power snatch/power clean: basically set a 20 minute block and spend 10 minutes on each lift. Minimal rest periods.
2. Front squat: 20 minute block. Stick with sets of 2-3. Explosive and smooth reps.
3. abs

D: same as "A". Rotate assistance lifts.
All a man has is his word and to keep himself free.

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Re: Dano's log

Post by Blaidd Drwg » Sat Oct 27, 2012 5:04 pm

Elegant.
"He who knows only his own side of the case knows little of that." JS Mill

Dano
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Re: Dano's log

Post by Dano » Sun Oct 28, 2012 7:43 am

Starr Pressing:

BB OHP: x2x3, x2...weak. Upped the weight too much.
Pendlay rows: x4x8-10
DB OHP: x3-6-8
Rope curls: x3x3-8-10
abs: x2
All a man has is his word and to keep himself free.

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