A New Leaf

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

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Sat Oct 19, 2013 1:15 pm

Thanks for the tip, TOM. I feel I've been doing fine with this; still more or less covering old ground. The main problem is that I have a fair bit of stress in my life, and I no longer have the recovery to deal with it. We have to get smarter as we get older, and I'm not quite smart enough yet.

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Re: A New Leaf

Post by Polo Tomasi » Sat Oct 26, 2013 12:11 am

10/25
pHS, LR 2x15
BP 225 2x8
BB row 205 2x8
S DB pr 55 2x8
JM pr 155 2x8

So, back to it. This was a very easy, go-through-the-motions type of workout. No timed rest periods. What I've done with this program so far has been reasonably within my grasp, but outside stress has crept in and fouled things up. It's strange how it happens; I'm chugging along, keeping my nose down, and suddenly I find myself out of gas. Otherwise, everything seems fine. It's just hard to recognize until it's almost too late. At least now I know when it's time to stop beating my head against the wall.

A couple of comments on Jay Ashman's program: I'm not really that far into it yet, so all of my feelings about it aren't set in stone. I really like the idea of taking a bodybuilding approach to the accessory movements; it seems to encourage some size without all the wear and tear on joints and recovery. TThere's also a boost in metabolism with the timed rests. What I'm not sure of yet is the rotation of rep ranges (and exercises) in the primary movement. I understand the reasoning for it, but I've found that I progress best with a consistent rep range--say 3's or 5's--with the last being for AMRAP. The autoreg works for me, and I've gotten stronger doing that than anything I've ever done. The variety with Jay's program is refreshing, but it remains to be seen if absolute progress will be made. I plan on moving slowly back into the previous setup, with some scheduled easy weeks. I did 531 awhile back and felt that a down week every 4th week was excessive. It's more organic than that. I just need to recognize the signs better.

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Re: A New Leaf

Post by Polo Tomasi » Sat Oct 26, 2013 12:21 am

A tip I was once given for establishing the body's level of stress response/overtraining: Take a pulse reading every morning (upon waking, without arising) for a week or two, and establish an average. Then, when you find it a few beats higher, count back a couple of days to pinpoint what pushed you over the edge. This is obviously more for event caused overtraining than for what I've been dealing with, but it could be helpful to someone.

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Re: A New Leaf

Post by Polo Tomasi » Mon Oct 28, 2013 12:27 am

10/27 Sun @ E124
DL 365x3x8
CtB pulldown 200x3x8
Seat calf machine 135x3x12
Curl 2x8
No FS due to neck/shoulder spasm, a reminder of my recent stress. Had to do pulldowns instead of pullups b/c the ceiling is too low for CtB. Hitting my head on concrete wasn't all that fun.

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Re: A New Leaf

Post by Polo Tomasi » Mon Oct 28, 2013 11:35 pm

10/28 Mon
HS work, ab rollout 5/5
Pr 155 3x8
DB row 95# 3x10
Ring pushup 2x15
Bent lat 25 2x8
JM pr 135 2x8
Will continue to chill a bit for another week or so. No timed rests.

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Re: A New Leaf

Post by Polo Tomasi » Tue Oct 29, 2013 11:58 pm

10/29
Today was our fitness test, the joke that it is. To keep things "fair'" CFD requires those of us in my age group to run 1 1/2 mi in 16+ min, do 23 sit ups, do a mild hamstring stretch, and bench press a certain %-age of our weight. For me (@225#) that was 156#. On a Universal machine, no less. Silly really, but many guys feel it necessary to prep for a few weeks before this; and some don't even try it. The easiest $450 you'll ever make.
The beers we had afterwards, however, were excellent.

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Re: A New Leaf

Post by Polo Tomasi » Wed Oct 30, 2013 9:32 pm

10/30 Wed @ E124
Sq 275 2x8
Leg Curl 100 2x10
CtB pulldn 200 3x8
Seat Calf machine 135 3x12
DB curl 35 3x8

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Re: A New Leaf

Post by Polo Tomasi » Sun Nov 03, 2013 12:01 am

11/2 Sat @ E110
BP 245 3x8
BB row 205 3x8
S DB pr 50x8, 75x2x6
JM pr 155 8x8

Stairs (#27) 38 laps/20 min

Still taking it a bit easy, but chomping at the bit to start pushing again.

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Re: A New Leaf

Post by Polo Tomasi » Tue Nov 05, 2013 1:29 am

11/4 Mon
HS practice, standing ab wheel 5/5
TBDL 375 3x8
F Sq 135 2x10
CtB pullup 7/6/6
1 leg calf 120 12/12, 22 together
Curl 85 3x10 60s

Time to gradually ramp it up. But watch for signs of stress; and maybe a scheduled off week every few.

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Re: A New Leaf

Post by Polo Tomasi » Wed Nov 06, 2013 11:46 pm

11/6 Wed
HS practice
LR 2x15
Pr 155 8/8/6 ss w/ DB row 95 3x12 90s rest
Ring pushup 2x15
BB Seat Calf 185 3x15 60s rest
JM pr 155 3x8 60s rest

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Re: A New Leaf

Post by Polo Tomasi » Fri Nov 08, 2013 12:03 am

11/7 Thurs
HS, GHD s/u 15/15, G sq 10/10, jump rope
Sq 295 3x8, ss w/ GHR 3x8 120s. rest
CtB pullup 7/7/6, ss w/ 1 leg Calf 120 3x15
Seat DB curl 35 10/8/8 60s. rest
Starting to ramp it up a bit. Rest times were not strict. I'll get back to blocks as described by Jay A's program soon. The outside stress has begun to ease up.

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Re: A New Leaf

Post by Polo Tomasi » Sat Nov 09, 2013 11:55 pm

11/9 Sat
HS practice, standing rollout 2x6
BP 245 3x8, ss w/ BB row 205 3x8
Seat DB pr 45 10/10/7 60s
Seat BB calf 185 3x16 60s
JM pr 155 3x10 60s

It seems that I lost more than I thought during my stressful interlude. As always, it's the timed rest periods that kill me. I should lighten up; we'll see how much my ego will allow.

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Re: A New Leaf

Post by Polo Tomasi » Mon Nov 11, 2013 10:20 pm

11/11 Mon @ E110
Jump rope, leg raise 15/15
DL 375 3x8 (straight bar)
Pullup 7, 25# 2x6
FSq 135 10, 155 8
DB Curl 40 3x10

Not well equiped, did the best I could.

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Re: A New Leaf

Post by Polo Tomasi » Sat Nov 23, 2013 10:55 pm

11/23 Sat @ E124
Pr 135 5/5/10
Cable row 140# x 3x8
Tri pressdn 80# x 3x8
CtB pullup 3x5
S calf mach 90# x 3x8

It's been awhile. It's funny, but I find that when I get busy I find it difficult to get back to things. So I'll proceed easily for awhile. Recovery really is a budget that can't be overspent, and if it is, there is a price to pay. I really do need to spend some time at easy intensities. I'm too old for constant crazyiness.

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Re: A New Leaf

Post by Polo Tomasi » Sun Nov 24, 2013 11:47 pm

11/24 Sun
HS
Row 5k: 22:19.3, 2:13.9/500m avg., 19 spm

I typically use the C2 when it's cold; this is the first of the season. VERY easy pace. Will try to row a few times per month, more as LSD than anything else. And yes, 5k is long for me right now. Proceed slowly.

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Re: A New Leaf

Post by Polo Tomasi » Tue Nov 26, 2013 1:45 am

11/25 Mon
HS practice
Ab rollout 5/5
G sq 24kg 10/10
Sq 275 x2x8
GHR 2x5
CtB pullup 3x5
One leg Calf 105 3x12
Seat DB curl 35 3x8, 60s.

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Re: A New Leaf

Post by Polo Tomasi » Tue Nov 26, 2013 10:23 pm

11/26 Tues @ E124
Bench 245 5/5/10, ss w/ Cable row 140 (?) 3x8
Seat DB pr 45x 3x8, ss w/ Seat Calf mach 90 x3x15
Tri pressdn 80 x3x8, 60s.

I'll go back to what has worked very well for me in the past for only the first movement of each day. Sets of either 3 or 5, with the last for AMRAP; and when I get 2 or more over target I increase the following day. With fewer reps I decrease. The rest of the workout I'll stay with what Jay has recommended.

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Re: A New Leaf

Post by Polo Tomasi » Thu Nov 28, 2013 6:21 pm

11/27 Thurs
pHS, GHD s/u 2x15, G sq 24k 2x10
TBDL 375 2x8
CtB pullup 2x5
Quick, not too taxing. Time to cook.

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Re: A New Leaf

Post by Polo Tomasi » Sat Nov 30, 2013 2:33 pm

11/29 Fri @ E89
Decline situp 2x15
Press 165 5/5/12, ss w/ ring row 3x12
Rear delt fly 20 2x10
Ring dip 3x12
JM press 145 3x8

A lousy gym setup, did ok anyway.

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Re: A New Leaf

Post by Polo Tomasi » Sat Nov 30, 2013 9:11 pm

11/30 Sat
Run 2 mi, slow/easy

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Re: A New Leaf

Post by Polo Tomasi » Sun Dec 01, 2013 9:51 pm

12/1 Sun
HS, ab rollout 5/5, G sq 24kg 10/10
Sq 275 x3x10
GHR 3x5
CtB pullup 3x5
One leg Calf 105 15/15, 30 together
Curl 85 x3x10, 60s.

There's a strange pull in the proximal LT quad, been there for many months, on & off. Will progress slowly, or not at all if there's pain.

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Re: A New Leaf

Post by Polo Tomasi » Mon Dec 02, 2013 11:44 pm

12/2 Mon @ E124
Leg raise 2x15
Bench 250 5/5/12, ss w/ Low cable row 140 (?) 3x10
Seat DB pr 50 x3x8
Seat calf mach 115 x3x12
Tri pressdn 80 x 10/10/8, 60s.

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Re: A New Leaf

Post by Polo Tomasi » Fri Dec 06, 2013 12:27 am

12/3 Tues
Bike commute ~12 mi

12/4 Wed
Bike commute ~15 mi

12/5 Thurs
HS, GHD s/u 2x15, 24kg swing 2x50
TBDL 385 3x8
FSq 135x2x10
CtB pullup 6/5/5
1 leg Calf 120 12/12, 30 together
Seat DB curl 35 3x10, 60s.

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Re: A New Leaf

Post by Polo Tomasi » Sun Dec 08, 2013 11:33 pm

12/8 Sun @ E124
HS practice
Press 170 5/5/8, ss w/ BB row 185 3x10
Rear delt fly 20 3x10, ss w/ Dip 3x15
Seat calf machine 115 3x15, ss w/ Tri pressdn 80 3x10

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Re: A New Leaf

Post by Polo Tomasi » Mon Dec 23, 2013 1:25 am

So, a whole new stressfull event occured that will take several weeks to deal with. However, this time I'll handle it better. It's interesting how the body adapts to stress; after awhile a new set point is met and what was previously unbearable becomes tolerable. Training has been sporadic, but is still happening. I just can't push very hard.

12/9 Mon
HS, standing rollout 5/5
Sq 285 10
GHR 5

12/15 Sun
HS,
Bench 255 5/5/8, ss w/ BB row 185 3x8

12/17 Tues
HS, LR 15/15
DL 365 2x8
CtB pullup 3x8
Seat Calf mach 115 3x12
Seat DB curl 40 3x8, 60s.

12/19 Thurs
HS, rollout 5/5
Pr 175 5/5/7, Ring row 15/12/12
Rear delt 20 3x10, Dip 3x12
1 leg Calf 105 15/12, 20 together, no rest
JM pr 155 3x10 60s.

12/22 Sun
HS, GHD situp 15/15, G sq 10/10
Sq 285 3x8
GHR 3x5
CtB pullup 3x6
1 leg Calf 105 15/15, 30 together
Curl 90 3x10, 60s.

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