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Bud Charniga's grape ape
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Post by Bud Charniga's grape ape » Mon Jul 15, 2013 7:06 pm

powerlifter54 wrote:
Jon wrote:blah blah blah

So the short version is: I suck.

blah blah blah blah
Stop sucking.
OK!

I'm 34 years old, I have a full time job (lawyer) and an 18-month old daughter, and my wife is currently undergoing chemotherapy following a breast cancer diagnosis. Schedule-wise, I can get to the gym for about 45-60 min. three times/week in the mornings before my daughter wakes up, but I can usually grab another 15-20 minutes at home in the evenings or on off days. I also have a birth defect: I'm missing three fingers on my left hand, and the remaining two have limited mobility (think a lobster's claw, but less succulent). Between lifting hooks and straps, I can get by on most lifts, more or less. Some are more problematic than others.

I stopped training after my daughter was born, and I'm just getting back into the gym now. I've never been strong, but I was stronger than I am now, and I'd like to get that back. I've competed in the past in PL (badly) and in judo (not great, but not terrible). When life allows, I'd love to play judo again.

My goals are, in order of importance
1) to have fun. This includes getting stronger and better conditioned, but is more important than either of those per se.
2) to be able to do cool stuff with my daughter when she gets older, and to be able to intimidate her future boyfriends.
3) to get in shape for judo in the future.

all advices welcome

edit: I'll be using 531 for two of my gym days, and I'm saving a third gym day for fun stuff that I wouldn't have time for otherwise
Last edited by Bud Charniga's grape ape on Sat Sep 28, 2013 6:30 pm, edited 1 time in total.

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Bud Charniga's grape ape
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Re: stop sucking

Post by Bud Charniga's grape ape » Mon Jul 15, 2013 7:10 pm

Monday, 7/15

all weights in pounds, sadly.

warmup:
foam roller

Power Clean:
Did a bunch with the bar. Feeling uncoordinated and tight.

Squat:
45 x 5 x 2
95 x 3
115 x 5
135 x 5
150 x 8 (last round 145x11)

A: Bench
45 x 5 x 2
85 x 5
95 x 5
105 x 10 (LR 105 x 8)
115 x 5

B: DB Row
70 x 8/7/6/6

in and out in about 45 minutes

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Re: stop sucking

Post by DikTracy6000 » Mon Jul 15, 2013 7:36 pm

Good start. Best wishes for your wife and family.

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Bud Charniga's grape ape
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Re: stop sucking

Post by Bud Charniga's grape ape » Thu Jul 18, 2013 6:03 pm

DikTracy6000 wrote:Good start. Best wishes for your wife and family.
Thanks man. I appreciate it.

Thursday, 7/18

warmup:
foam roller
A1) goodmorning stretch x 5 x 3
A2) gob squat x 5 x 3
A3) lunge stretch x 5 x 3
taken from Jon Engum's 4 knots series. I realized that when left to my own devices I either needlessly complicated my warmups with extraneous shit or said fuck it and didn't do enough. It's nice to just follow someone else's program.

Power Clean:
45 x 5 from the hang
65 x 5 ""
85 x 5 ""
95 x 5 from the floor
105 x 3 ""
115 x 1 ""

DL:
135 x 5
185 x 5
205 x 5
225 x 10 (last round 225 x 5)
245 x 5

B1) Press:
45 x 5
55 x 5
65 x 5
75 x 9 (last round 70 x 12)
85 x 3

B2) Pullup:
6/5/4/3/3

C1) KB Press:
20 kg x 1 x 5

C2) pullup:
3/3/3/3/2

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Bud Charniga's grape ape
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Re: stop sucking

Post by Bud Charniga's grape ape » Fri Jul 19, 2013 8:14 pm

Friday, 7/19

quick one today

warmup:
foam roller
A1) armbars
A2) KB pullover x 5
A3) frog stretch (no. NO! I am NOT calling this the "tactical frog". I refuse. Fuck.)

Farmer's Walk:
90 x 40m x 4
90 x 20m x 2
90 is the plate weight, I'm not sure how much the handles weigh.

edit: to clarify, 90 is the weight per side. 180 total.
Last edited by Bud Charniga's grape ape on Fri Jul 19, 2013 10:57 pm, edited 1 time in total.

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Re: stop sucking

Post by CrapSammich » Fri Jul 19, 2013 9:42 pm

Jon wrote: A3) frog stretch (no. NO! I am NOT calling this the "tactical frog". I refuse. Fuck.)
Nuh uh. Tell me you're lying.

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Re: stop sucking

Post by newguy » Fri Jul 19, 2013 9:44 pm

Hope your wife is doing well.

Training wise, I am a bit in the same boat. A little older than you.

My goals are 315+ in the bench, 405+ squat, and 500+ on the trap bar deadlift, all working weights, by the time I am 40.

A few pounds at a time is all it takes.

Good luck!

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Bud Charniga's grape ape
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Re: stop sucking

Post by Bud Charniga's grape ape » Fri Jul 19, 2013 10:18 pm

CrapSammich wrote:
Jon wrote: A3) frog stretch (no. NO! I am NOT calling this the "tactical frog". I refuse. Fuck.)
Nuh uh. Tell me you're lying.
Lying that such a monstrosity has been perpetrated on the world? I can only wish. Lying that I'm not going to call it that goofy SWAT wannabe shit?
theAbstract wrote:Hope your wife is doing well.

Training wise, I am a bit in the same boat. A little older than you.

My goals are 315+ in the bench, 405+ squat, and 500+ on the trap bar deadlift, all working weights, by the time I am 40.

A few pounds at a time is all it takes.

Good luck!
Thank you! She's doing alright. Tough lady. Weights-wise my goals are more amorphous than yours, since if I do go back to judo (which I'd really like to), being "in shape" to play doesn't necessarily mean hyoooge weights. It definitely means squatting more than 150 though :rolleyes:

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Re: stop sucking

Post by Holland Oates » Fri Jul 19, 2013 11:47 pm

Jeezus tits another lawyer.


Best wishes to your wife and good luck with the kid. I can't imagine how fucking stressed you must be. So keep in mind your body won't perform optimally when you are under this kind of stress so go easy starting out.

You ever consider BJJ?

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Re: stop sucking

Post by Bud Charniga's grape ape » Mon Jul 22, 2013 5:42 pm

Ed Zachary wrote:Jeezus tits another lawyer.


Best wishes to your wife and good luck with the kid. I can't imagine how fucking stressed you must be. So keep in mind your body won't perform optimally when you are under this kind of stress so go easy starting out.

You ever consider BJJ?
Thanks EZ. I appreciate it! Yeah, I'm definitely stressed out; it seems to have affected my sleep and motivation more than anything else. I'll just randomly (as last night) have a shitty night of sleep. No specific cause that I can notice. Or even if I do sleep well, I'll wake up and either have to drag myself to the gym, or say fuck it and sleep in.

Back when I was young and single, I trained BJJ and no-gi in addition to judo, but never competed in either. I sucked badly at them, but I usually enjoyed myself. Especially when I was feeling beat up from judo, I thought that both were great ways to get on the mat and get some practice in without dealing with the high-impact stuff. Most of the places I've found near me that offer judo are either MMA or BJJ schools primarily, so that's definitely an option for me going forward.

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Re: stop sucking

Post by CrapSammich » Mon Jul 22, 2013 6:25 pm

Jon wrote:Lying that such a monstrosity has been perpetrated on the world? I can only wish. Lying that I'm not going to call it that goofy SWAT wannabe shit?
The former--desk-jockey frogs are thanking you for the clarification.
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Bud Charniga's grape ape
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Re: stop sucking

Post by Bud Charniga's grape ape » Tue Jul 23, 2013 6:27 pm

My wife is sick, so no training so far this week. For her, the worst sickness from the chemo hasn't come from the side effects of the chemo drugs themselves, but from the fact that the chemo drugs depress immune function to basically zero. Colds that a healthy person can shrug off turn into week-long ordeals for her. It's miserable. For the record, cancer = bad.

So my revised plan is to take it easy this week, get as much mobility and joint health stuff in the can as possible, and repeat the 5s next week.

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Re: stop sucking

Post by Bud Charniga's grape ape » Wed Jul 24, 2013 8:15 pm

I'm going on vacation for the last week of August/first couple of days in September.

When I get back, I am seriously considering changing direction for a little bit and giving Dan John's "Mass Made Simple" a run. Here's my reasoning:

1) Between my job, my wife, and my daughter, I have very little mental energy left to expend. Although I'm not generally a fan of cookie cutter routines, that actually sounds great right now. What I want is for someone to say "do this," so I can say "OK coach!"

2) The two day per week option he lays out in the book (for example, Monday/Thursday plus some lighter "recharge" workouts during the week) will fit really well with my current schedule.

3) I've never done a high-rep squat routine, even though I've read the hell out of The Complete Keys to Progress, Super Squats, et al. It seems like an important link in the history of the iron game, and a fun(?) change from the lower-rep stuff I've been doing for years.

4) more muscle never hurt.

5) I've got DJ's number, so if all else fails I can give him a call and tell him that his book sucks and he has no squat.

OK, this is the part where everyone else gets to tell me that this is a terrible idea and I'm being retarded or whatever.

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Re: stop sucking

Post by Bud Charniga's grape ape » Thu Jul 25, 2013 10:42 pm

When I get back, I am seriously considering changing direction for a little bit and giving Dan John's "Mass Made Simple" a run. Here's my reasoning:
Did I say when I get back? What I meant was, right now, before I have a chance to talk myself out of it. It means I'll have to take a break midway through and either pick up where I left off or start over. Is that optimal? No, but fuck it.

Thursday, 7/25
MMS Workout 1

foam roll
some light warmup stuff

Bench:
45 x 5
75 x 5
95 x 5
105 x 5
115 x 5
125 x 5
The last rep with 125 was a real grinder; I'll start with 115 and move up as appropriate.

Batwings:
20/30/40 10 second hold with each

KB Press:
12 x 3
16 x 3
20 x 2
likewise, 20 was a grinder; I'll start with the 16s.

Birddogs:
some

BB Complex:
row x 3
hang clean x 3
front squat x 3
press x 3
back squat x 3
good morning x 3
3 rounds with the bar, 55 lbs., and 65 lbs.

Squat:
95 x 30

Cooldown:
once through the 4 knots series, more foam roller

Dan John is a bad man.

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Re: stop sucking

Post by Bud Charniga's grape ape » Sun Jul 28, 2013 9:12 pm

Sunday, 7/28
"Recharge" workout #1

all weighted movements with a 16kg kettlebell
A1) KB armbar L/R x 3
A2) KB pullover x 5
A3) goodmorning stretch x 5 x 3

frog stretch

B1) gob squat x 5 x 3
B2) lunge stretch L/R x 5 x 3

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Re: stop sucking

Post by Shafpocalypse Now » Mon Jul 29, 2013 5:58 pm

Shit, Jon, I hadn't realized your life had gotten so full of crap. All my best wishes to your wife's recovery.

I think DJ's stuff would be good for you. Consistency will be the key, even 2x a week is better than 0, right?

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Re: stop sucking

Post by Bud Charniga's grape ape » Mon Jul 29, 2013 11:13 pm

Shafpocalypse Now wrote:Shit, Jon, I hadn't realized your life had gotten so full of crap. All my best wishes to your wife's recovery.

I think DJ's stuff would be good for you. Consistency will be the key, even 2x a week is better than 0, right?
Thanks Shaf. I appreciate it. She's hanging in there, probably better than I would under the circumstances. Her final chemo treatment is in about a week, and the reconstruction about 6-8 weeks after that. And then we cross our fingers and wait, but all signs so far are positive.

And yeah, exactly. MMS is probably something I never would have thought of doing before (that probably says more about me being afraid to gain weight than anything else) but under the circumstances it's like, shit, you mean I can do this routine, and I don't have to think about it, and all I have to do is show up, work hard, and eat? After I get through this run (assuming I don't stroke out during squats...) my wife should be at least through her final surgery and in the home stretch. Then I'll reassess my goals and the amount of time I can devote to them, and figure out where to go from there. And probably start overthinking shit again ](*,)

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Re: stop sucking

Post by Bud Charniga's grape ape » Mon Jul 29, 2013 11:35 pm

Monday, 7/29

MMS Workout #2

Sleep was a real issue last night. I probably got around 4 hours. I'm not sure if it's stress-related or something else, but my sleep patterns are fucked up.

Warmup:
foam roller
cat/cobra
down/up dog
frog

Bench:
45 x 10
75 x 5
95 x 3
115 x 2/3/4/1
115 x 2/3/3/2
didn't get the 2/3/5 as prescribed. Oh well.

Batwings:
40 x 10s hold x 5
I think I'm going to start supersetting these with bench to save time. It might impact bench somewhat, but I'd rather have more time at the end of the workout to focus on the squats so I don't have to look at the clock.

KB Press:
16 x 2/3/5
16 x 2/3/3/2

Birddogs:
some
As above, I'm going to start supersetting with the press.

KB Complex:
5 rounds, all done with the 12
C&P left x 3
FRSQ x 3
C&P right x 3
FRSQ x 3
gob squat x 3
swing x 3

Squat:
95 x 30 x 2
shoulders started cramping during the second set; I had to rerack the bar twice and shake them out. Rest time was minimal so I'm not worried about it.

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Re: stop sucking

Post by newguy » Tue Jul 30, 2013 3:33 am

I don't know if I could sit down and stand 30 times in a row, let alone squat.

Are you using wrist wraps? Does putting your hands wider help?

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Re: stop sucking

Post by Bud Charniga's grape ape » Tue Jul 30, 2013 3:42 am

theAbstract wrote:I don't know if I could sit down and stand 30 times in a row, let alone squat.
Yeah, you could, it just sucks. Seriously, high-rep squats are one of the least fun things you can do with your time. But there's this almost magical thing where you can just...get...one...more about ten times in a row.
Are you using wrist wraps? Does putting your hands wider help?
No wraps. I don't own any. Hands wider might help, as the weights get heavier though I'd probably rather stay tight though.

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Re: stop sucking

Post by Bud Charniga's grape ape » Thu Aug 01, 2013 7:02 pm

Wednesday, 7/31

Recharge Workout #2
same as the last one. I'm not going to bother to keep posting these unless someone is wildly interested in KB mobility exercises.

Thursday, 8/1

MMS Workout #3

warmup:
foam roll
down/up dog
cat/camel
frog

Bench:
115 x 2/3/5
115 x 2/3/5
115 x 2/3/5
bumping the weight next time

Batwing:
40 x 5s x 10

Press:
16 x 2/3/5
16 x 2/3/5
16 x 2/3/4
awwww

Birddog:
some

Complexes:
all with 12kg KB
L hand C&P x 5 x 2
FRSQ x 5 x 2
R hand C&P x 5 x 2
FRSQ x 5 x 2
Gob squat x 5 x 2
2H Swing x 5 x 2

Squat:
95 x 30
115 x 30
same deal as last time, I had to rerack the bar and shake my shoulders out a few times during the second set. As long as I don't turn these into big long rest periods, I'm not going to worry about it.

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Re: stop sucking

Post by Bud Charniga's grape ape » Mon Aug 05, 2013 6:50 pm

Monday, 8/5
MMS #4

Dealing with a pretty hefty sleep deficit. I've had trouble sleeping the past four nights.

warmup:
foam roller
some other stuff

Bench:
125 x 2/3/4/1
125 x 2/3/3/2
115 x 5

Batwings:
50 x 10s x 5

KB Press:
16 x 2/3/5/2/3/5

Birddogs:
some

Complex:
5 x 3

Squats:
115 x 30 x 3
that was unpleasant!

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Re: stop sucking

Post by Bud Charniga's grape ape » Thu Aug 08, 2013 6:42 pm

Thurs. 8/8

MMS #5

warmup:
foam roller
other stuff

bench:
125 2/3/5/2/3/4/1/2/3/4/1

batwings:
55 x 5s x 5

1h press:
16 x 2/3/5/2/3/5/2/3/5

birddog:
some

complexes:
5 x 3

squat:
45 x 5
95 x 30
115 x 30
135 x 15

Upper body pressing is clearly getting stronger. Squats are harder to judge. I clearly have better endurance than I did when I started; whether that translates to anything besides better endurance I don't know.

Length of the workouts is increasingly a problem. I'll continue on and see what I can do about that.

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Re: stop sucking

Post by newguy » Fri Aug 09, 2013 5:10 am

What are you clocking in at at???

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Bud Charniga's grape ape
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Re: stop sucking

Post by Bud Charniga's grape ape » Fri Aug 09, 2013 9:26 pm

About 90 min including warmups. Whereas it'd be better if I could get the time below 1 hour, and 45 min would be ideal. Got to try to do as much as I can before the baby wakes up.

My fault: in my rush not to overthink, I didn't spend enough time thinking. Looking at the prescribed training days, five minutes of thought would have helped me realize that a workout ending with 3 sets of 30 in the squat might take a while. Oh well. I'll either make it work, or I won't. If it doesn't work, well: my pressing numbers have gone up, my endurance is a lot better than it was a couple of weeks ago, and I've gained some size despite scale weight not moving much.

And honestly, given my other life constraints these days, any time spent in the gym is better than no time spent in the gym.

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