Roadwork

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

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Koko, Beware
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Roadwork

Post by Koko, Beware » Fri Feb 08, 2013 1:58 am

Hello. I'm 38, 5'8", 230, fat, out of shape, tired, etc. Last few years have seen the birth of two awesome boys and a career change and training has slipped by the wayside more often than not. Finally in a good enough place to remedy that by virtue of hiring a couple of great folks to give me my evenings free again.

Next real big goal is to be 200/300/400/500 and be in 5k shape (like, I just don't want to die by the end of it and maybe beat a few folks) by age 40. Right now I am 172/245/370/515 and closer to the jaws of life than life were I to run a 5k. So...onward and upward.

Smaller goals relate to 2013 events:
RPS Power Meet in late March--was 365/225/475 at 216 lbs in 10/12; goal is to beat that total at 205-210
Hybrid Strongman/Highlander in Late Sept--train some volume and events for 16 weeks, come in at just under 200, and have fun
RPS Power Meet in early October--match March total as a 198 unless March total sucks and I really like life as a 220
Turkey Trot 5k on Thanksgiving--not be very out of breath and beat anyone who gives me the hairy eyeball

Right now I am doing some stuff with Jim Steel of Bas' Barbell. Jim is an awesome, awesome dude--no ego, a real friend. Working on higher reps, rebuilding my bench after an awesome seminar a few weeks ago, and hitting the bike for aerobic work or running when it's not blizzarding. Diet is some ground beef, some potatoes, veggies. I wish I could eat Chipotle every day. Soon.

Something I am also just starting to get my head around is the shit I need to be doing to chill the fuck out. A big step was realizing that I've felt best in my life when I kept the lifting to 2-3 days (including some bodybuilding/isolation work) and jogged a few days a week as well. Not coincidentally, I was in the best shape of my life when I was leaving the gym or the track 4-5x a week feeling great instead of feeling wrecked. I'll get back there.

Thurs, Feb 7, 2013
AM Wt: 229
6 AM Training: 15 min w/u on bike
Spotted w/and for two buddies
Bench Empty x 10, 95 x 5, 135 x 3, (Work) 170x5, 175x5, 185x5
New setup is coming along. 185 set felt the best--got the bar into a nice slot. Still having trouble w/establishing tightness in the rack; feels like I can only get my shoulders and elbows tucked after the liftoff is released.
Assistance: DB Shoulder Press 25sx12x5, Tricep Pushdowns 35x12x5, DB Kirks for my girl hands 45sx12x5, Lat Raises 10sx12x5
Bike 30 min w/some :30 on/:30 off in the middle
Walked for an hour up to the lookout point in our little town to get some blood back into the legs from Tuesday's squats
In the mill, getting down.
-Kotto

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Shafpocalypse Now
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Re: Roadwork

Post by Shafpocalypse Now » Fri Feb 08, 2013 2:17 am

Nice. I like Jim steels stuff, and you seem to be doing what you need to do without venturing into the stupid areas.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Fri Feb 08, 2013 2:27 am

Thanks man. Feedback very much appreciated. And yeah, Steel is the real deal--solid and humble. Good to see his own website getting some traction.
In the mill, getting down.
-Kotto

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Holland Oates
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Re: Roadwork

Post by Holland Oates » Fri Feb 08, 2013 2:33 am

Koko, Beware wrote:Hello. I'm 38, 5'8", 230, fat, out of shape, tired, etc.
?

Damn I'm about the same height, only about 6 months away from 38 and out weigh you by nearly 15 pounds.
Southern Hospitality Is Aggressive Hospitality

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Shafpocalypse Now
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Re: Roadwork

Post by Shafpocalypse Now » Fri Feb 08, 2013 2:34 am

But, ez, damn you make a man feel like a man, though.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Fri Feb 08, 2013 2:38 am

Pipe cleaner arms and/or body dysmorphia. What can I say, it's a winning combination.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Blaidd Drwg » Fri Feb 08, 2013 4:33 am

Koko...be aware. Both of these gentlemen are not gentlemen at all...but both are utterly top notch persons when it comes to this stuff.

The EZ in question is THAT EZ we discussed on a recent Sunday...Shaf is///well...there is only one of those and it's him.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Roadwork

Post by The Ginger Beard Man » Fri Feb 08, 2013 5:27 am

I've been to that seminar, twice. Good folks. Looking forward to reading this.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Fri Feb 08, 2013 7:43 pm

Friday, February 8, 2013
AM Wt: 231
12 PM Training: w/u change in bathroom (take off jeans, put on sweat pants)
Bent Rows, 135x10x2
then
6 sets of 135x10 and 2 min on bike
Played around with different grips and ROM on the row. Trying to get the most carryover to bench--the Pendlay rows I like best seem to hit higher up than is optimal and I can't Yates row worth a shit...that movement never works well for me. Maybe back to Kroc rows. My grip sucks anyhow--we just got a yoke in from Rogue yesterday, and the UPS guy who probably weighs a buck fifty had an easier time with the boxes than I did. Embarrassing.

6 weeks out from the next meet and this current emphasis has about run its course. Going to try something a little bit different with the meet run-up this time--I *think* I should be good for my goal #s with some room to spare so I am going to keep the aerobic work in and work on getting my squat doubles, bench fives, and pull practice in with some breathing room to leave the lifting sessions feeling less spent, more refreshed. That part is really, really important to me right now, especially if I can hold serve at this meet. Getting to the end of March/beginning of spring feeling fresher, lighter, and ready to attack the strongman/Highland block will be huge.

Also going to play around with gently tracking cals, going with instinct, and chilling the fuck out on macro counting instead of low-carb this time to hit weight. It's less stressful, I will be eating what the rest of my family eats, and that is just...normal and what I want to teach my kids. I'll end up where I end up...this meet falls on my wife's birthday weekend and it's her first PL meet (along with two other women from our gym) so it's going to be really cool regardless.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Spider Monkey » Sun Feb 10, 2013 2:51 am

Koko, Beware wrote:Thanks man. Feedback very much appreciated. And yeah, Steel is the real deal--solid and humble. Good to see his own website getting some traction.
I got some great benching advice from Steele at a Greyskull gathering a few years back. Cool guy.
Bread and circuses.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Feb 10, 2013 5:18 pm

Yeah, I dig Steel. Treats people well, is pretty modest. I probably sound like I am in love with the guy, lol.

He has a few deadlift videos up at basbarbell that have really helped my setup...kind of funny that his log at strengthvillain is like the most well-kept part of that whole forum--what a shitshow that thing became.

Anyhow, this weekend in blizzard country taxachusetts has been mostly spent doing things like duct-taping the refrigerator shut so our youngest boy can give his fruitatarian tapeworm an occasional rest. A fun weekend in the snow but cabin fever is setting in slowly.

Looking forward to getting back under the bar tomorrow. Got a new yoke at the gym which folks have started trying out and enjoying. It'll be fun to phase that into event training in a month or so.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Feb 12, 2013 7:12 pm

Tues, Feb 12
6:15 AM training
Warmup 5 min bike

Clean and Press:Empty Bar (rusty old 42) x 10
92 x 5, 112x3
(work)132x1x4, 142x1x2, 147x1x2
152x1, 157x1 (RPE 8.5 on last press)

SSB Squat: Empty (82) x 10
132 x 5, 198 x 3, 218 x 1
(work) 248 x 10 (RPE 8)

Tricep Pushdown 35x20x3
Bike 40m, easy
Piriformis and Hip Flexor Stretch

Notes: The SSB feels so damned good and natural I always leave thinking I should only ever squat with that except for doubles on the regular bar for meet practice in the 5-6 weeks before competing. We'll see how that works this time around. Good talk with my man BD last night about some ideas for spring/summer training this year.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Wed Feb 13, 2013 3:46 pm

Giving up eating between 6 pm and 6 am for Lent.
Historical weak spot for me.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed Feb 13, 2013 6:50 pm

Extra work:
Press Front & Behind Neck 35 x 8 x 2, 50 x 6 x 2
Alternate w/sets of bat wings, 10 lbs for 30 seconds
Walk 60 min

Btn presses felt great. Adding them to rehab/extra stable.
Tried one Klokov press...no can do.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Thu Feb 14, 2013 8:28 pm

Thurs Feb 14
9 am training
W/u 5 min bike
Hip openers, squats

Squat empty x 8, 135 x 5, 225 x 2
Deadlift 135 x 8, 225 x 5, 315 x 1, 365 x 2
Swiss Bar Press empty x 8, 85 x 6, 135 x 1
Empty Bar Curls x 100

Slept 8 uninterrupted hours for the first time in forever last night.
Felt like hammered shit during the workout so cut everything short except for the curls to sooth elbow.

Two things:
1) don't need this day to be a third squat day
2) more globally, this should be a feeder workout...
big days are squat vol on Tues and Bench vol on Sat:
Everything else needs to feed those two days. More easy stuff.
Jogging may cede to bike.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Fri Feb 15, 2013 6:33 pm

Fri Feb 15
AM Wt 229.2
8:45 AM training
w.u with calf and achilles stretch
30 minutes roadwork, about 65/35 run/walk

Found a nice stretch near the gym that is exactly 5k. Didn't get it all today but pretty close--really nice day for a run (well, jog and walk). Felt great.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sat Feb 16, 2013 4:05 pm

Sat Feb 16
8 am training
w/u 5 min bike
Squat empty x 10
135 x 5/225 x 2/275x 2
Work 315 x 2, rpe 8...kept chest back on the bar

Bench empty x 10
95 x 5/135 x 3/165 x 1
Work 190 x 7, rpe 9 on last rep
Drop set 135 x 10
Getting better leg drive...need to work on shoulder tuck
May take friend's advice and try some singles over the next few
Saturdays with slightly heavier drop set to build vol

Farmers carry 155/side x 35 ydsish x 3
Triceps pushdown 35 x 25 x 3
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Mon Feb 18, 2013 6:34 pm

Fuck it, finishing out this BB/rehab block before the meet. Going to see this one through. Then to the strongman/throwing.

Mon, Feb 18
5 AM 45 min walk

8:15 AM Training
Squat Empty x 10/135x5
work: 225 x 6 x 10 every 2 min
Bike 10 min warmup, 15 min :30/:30, 5 min cooldown

Went a little conservative on the squat, wanted to move these with crispness and power. Reps 5 and 6 of each set felt best and moved quickest.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Tue Feb 19, 2013 1:38 pm

Tue Feb 19
5 am 45 min walk
6:15 am 30 min easy bike flush out squat legs

Trouble sleeping. Jay Leno still sucks and ABC's overnight news anchor Diana something is cute.
All I got.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Wed Feb 20, 2013 2:24 pm

Wed Feb 20
5 am 45 min walk
815 am training-c&p, ssb sqt, curlz

C&P w/u 75x5, 110x3
Work 135 on min 1/2/1/2/1/2/1

Ssb squat w/u 82x5, 132x4, 172x3, 202x2, 227x1
Work 252x11 rpe 8.5

Curls empty x 30
Empty w/Fat Grips x 10 x 3
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Thu Feb 21, 2013 9:37 pm

Thurs Feb 21
5 AM 45 min walk
1 PM 45 min walk
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Feb 23, 2013 1:21 am

Fri Feb 22
5 AM walk 45 min

Looking forward to a fun day at the gym tomorrow. Meet is in 4 weeks and I've had pretty decent luck the last two times making the last heavy pull 3 weeks out and the last heavy squat 2 weeks out. So, tomorrow...some bench, some press, carries, this and that. We'll see how it shakes out.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sat Feb 23, 2013 3:50 pm

Sat Feb 23
8 am training

Squat empty x 8, 135 x 5, 185 x 3, 225 x 2

Press 15/30/45 x 5 front/5 bt neck
45/30/15 x 5/5

Bench empty x 6, 95 x 5, 135 x 3, 175 x 2, 205 (off center), 215 rpe 8.5

Tricep pushdown 35x25x4

Prowler walk 90 lbs x 40 yds x 10, abt every 45 seconds
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sun Feb 24, 2013 6:49 pm

Sun Feb 24
1 PM training
Few threads mentioning DDP today so I dug out my old YRG to do early this afternoon. This is the 20 min fat burner from the original iteration. That was an eye-opener...some real issues here. Not a fan of what DJ called 'finding pain for a client' but since the client and practitioner are both me in this case, it fits: shoulder girdle and hips are damned, damned tight. Nothing I couldn't figure out from my lifting, but this will be a good way to hit it systematically. In addition, I'd been looking for a good training day warmup and the first few poses in succession should do the trick.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Feb 26, 2013 3:32 pm

Tue Feb 26
845 am training
W/u with about 10 min of YRG practice
Press empty x 10, 95 x 5, 115 x 3, (work) 135 x 4, 135 x 5
Powerish Curlzzz 95 x 12 x 3
Triceps Pushdowns 50 x 12 x 3
Bike 24 min: 4 min easy/2 hard x 4

Squeezing biceps on press helped.
In the mill, getting down.
-Kotto

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