JohnDoe's Log

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

Moderator: Dux

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Fri Nov 15, 2013 7:22 pm

Thursday, November 14, 2013

PM

light w/u
50/20 goblet squats @ 80lb w/ KB
10x5 on the 2' = 50
probably going to bump reps per set to grove a little more before 108lb bell, which is the next size the wrestlers have. Then off to 2xKB front squats on 50/20.

band chinups (too heavy for regular...)
5x6


PM2

"Caviston" swings @ 53lb
15/17/15/17/15/17/15/17/15/17 = 160 @ 16 swings/minute

270 in the morning, which means a 10lb drop in three to four days. Seems I hold onto water when I get carby on the weekends.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Sat Nov 16, 2013 2:42 pm

Friday, November 15, 2013

PM

KB C&P @ 60
6/6/6/5/5 = 3 more reps than Tuesday
still working to 5x10 before the 70lb bell

50/20 BP @ 185
5/5/5/5/5/4/3 = 32
Bombed out on the last 3 rep set going for 4 with 8' to go. Was going on the 2' and need to just go when I'm ready and able to move it crisply. Bar speed should guide the rep range I think.

PM2 after coaching

Deadlift @
3x135
2x185
2x205
2x255
2x305
3x355
3x305
3x255
The triple felt far smoother than last week, though it went up slowly. Should it move quickly for a triple?

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Tue Nov 19, 2013 1:34 am

Monday, November 18, 2013

light w/u
50/20 w/ Goblet Squats @ 80lb KB
8x6 on the 2' w/ 2 @ the end = 50 and finished early.

Really focused on bracing at the bottom and realized I may need some serious plank work. Going to go 7x7 on the 2' next time, then 6x8, 5x9, and 5x10 before moving up to the 108lb KB. Even then I may keep adding reps with the 80, depending on how I feel. I've never really squatted, and I don't feel like messing it up. Plus, the cankles don't like to move well, so I'm working on them when I can.

5x7 chins w/ Rogue purple band.

Never been good at these either, so I'll just work up to 5x10, then 6/7/8/9/10x10, then switch bands, depending on my weight. Need to get the groove of these if I ever hope to knock out a real set of 10 or 15.

Diet was tidy today. Feels douchey to admit, but Warrior Diet style eating always feels empowering when I do it right.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Wed Nov 20, 2013 2:59 am

Tuesday, November 19, 2013

PM
light w/u
KB C&P @ 60
7/7/6/6//6 = 32. Still working to 5x10 to own it before the next bell.

Coached

PM2
light w/u
50/20 BP @ 185
5/5/5/5/5/4/4/4/4/4/3/2 = 50 & 195 next time.
A much better setup and pacing strategy. Friday I only got 32, because I bombed out going to for a lousy rep and decided to stop.

light farmers @30 per hand and 5 laps of the weight room. Plantar felt fine ish for the most part.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Fri Nov 22, 2013 11:00 pm

Wednesday, November 20, 2013

AM:
"Caviston" swings @ 53
14/16/18/16/18/16/14/16/18/20 = 166 in 10' @ 16.6/min
light rolling and playing w/ tumbling in wrestling room

Thursday, November 21, 2013
accidentally off

Friday, November 22, 2013
AM:
"Caviston" swings @ 53
12x15 on the minute = 180 in 12' @ 15/min
played in the wrestling room and pulled my groin trying to figure out cartwheels.

PM1:
50/20 KB goblet squats @ 80
7x7 and 1 on the 2' = 50
next is 6x8, 5x9, and 5x10 before 108lb bell
groin didn't hurt!

coached

PM2:
chins w/ purple Rogue band
8/8/7/7/6

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Tue Dec 03, 2013 1:30 am

Saturday, November 23, 2013

PM
KB C&P
7/7/7/7/5 = 33

50/20 BP @ 185
5/5/5/5/5/5/5/5/5/4/1 = 50. Going to stay here for one more session.

Deadlift
135x2
205x3
255x3
305x3 done and a little sore. Bar was slow.

Monday, November 25, 2013
KB swings @ 53
15/16/15/16/15/16/15/16/15/16/15/16 = 15.5/min for 12' and 186 total.

Tuesday, November 26, 2013
KB swings @ 53
14/16/14/16/18/16/18/16/14/16/18/16 = 16/min for 12' and 192 total.

Wednesday, November 27, 2013
KB swings @ 53
16/18/16/14/16/18/20/18/16/14/16/18 = 16.33/min for 12' and 196 total.

Sat on my ass...

Monday, December 2, 2013
AM

KB C&P @ 60
8/7/7/7/5 = 34

50/20 BP @ 185
5/5/5/5/5/5/5/5/4/4/2/2 = 50.
Weaker than a week ago, but I'll go up to 195 next time.

PM
Deadlift
135x3
205x3
255x3
305x3
365x3
315x3
265x3

5 laps of the room w/ 35s in each hand. Need to work on my grip.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Wed Dec 04, 2013 3:37 pm

Tuesday, December 3, 2013

PM
no real w/u

50/20 goblet squats @ 80 KB
8/8/8/8/8/8/2 on the 2' and done at 12:30
Still working toward the 5x10 on the 2' before going to the 108lb KB.

PM2
chins w/ Rogue purple band
10/8/6/5/5 = 34
Really pulled chest to bar and got fewer reps as a result.

TGUs @ 16
2 L/R felt tonic-y

275 and down 7 due to water weight.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Fri Dec 06, 2013 4:19 pm

Wednesday, December 5, 2013

AM

stretching and mobility, worked through DeFranco's new Limber 11 and felt good.

50 total ab wheel rollouts on knees

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Fri Dec 06, 2013 4:22 pm

Thursday, December 5, 2013

AM
KB Swings @53
16 on the minute for 15' = 240 @ 16/min

PM1
KB C&P @ 60
8/8/8/6/5 = 35

PM2
50/20 BP @ 205
3/3/3/3/3/2/3/3/3/3/1 = 30

277, up two.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Mon Dec 09, 2013 1:46 pm

Friday, December 6, 2013

AM

KB swings @ 53 @ 15'
15/16/17/18/17/16/15/16/17/18/17/16/15/16/15 = 244 and avg 16.466/min

PM

Goblet squats @ 80
5x10 on the 2'
It's hard to hold the bell for a set of 10- found my biceps and grip giving out earlier than the legs. Going to skip the 108 goblets and move toward doubles next week.

coached, then

PM2

8/6/6/6/6 chins w/ purple Rogue band- biceps tired from goblets.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Tue Dec 10, 2013 6:36 pm

Monday, December 9, 2013

AM

KB C&P @ 60
8/8/8/8/6 = 38
need to work on crispness and maybe do a few less

PM

50/20 BP @ 205
1/2/3/1/2/3/1/2/3/1/2/3/1/2/3/1/2/3/1/2 = 39
9 more reps than last Thursday b/c of ladders on the minute!

Deadlift
135x5
205x3
255x3
305x3
375x nada. Stalled out. Need to keep it crisp.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Wed Dec 11, 2013 6:01 pm

Tuesday, December 10, 2013

PM

2xKB Front Squat 50/20 w/ 20 & 24kg bells
2/3/2/3/2/3/2/3/2/3/2/3/2/3/2/3/2/3/2/3 = 50
Going to stay here through 10x5 at least. Doing the goblets for a while really helped.

Chins w/ purple Rogue band
10/8/6/5/5/
Still too heavy. Big difference w/ a pause @ the bottom v a bounce on the band.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Sat Dec 14, 2013 2:35 am

Friday, December 14, 2013

AM
15' KB swings @ 24kg on the minute
255 total averaging 17 per minute.

PM
50/20 Bench @ 205
2/3/2/3/2/3/2/3/2/3/2/2/2/2/2 = 45 and up 7 from Monday

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Mon Jan 13, 2014 7:34 pm

Whelp, an engagement and associated feasting, plus a head cold did not do my body well over the holidays. Happy, but fatter.

Moving back to bodyweight and high rep swings, plus a mostly veggie diet for the foreseeable future. There's an element of vanity and narcissism about upcoming wedding photos. Shouldn't care, but, hey, I do. Don't feel like the real me, at least physically.

1/13/14
AM
light w/u in wrestling room
jog/mobility/somersaults
10x20 KB swings @ 53lb = 200
some downward dog

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Tue Jan 14, 2014 2:55 pm

1/13/14

PM
10x20 swings @ 24kg = 400 on the day
easy pushups
easy bw squats

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Tue Jan 14, 2014 5:27 pm

1/14/14

AM
20 swings @ 53kg
rows
20 swings
squats
20 swings
pushups
20 swings
abs
20 swings
rows
20 swings
squats
20 swings
pushups
20 swings
abs
20 swings
rows
20 swings
squats

all done at bodyweight

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Wed Jan 15, 2014 2:56 am

1/14/2014
PM
20 swings
pushups
20 swings
squats
20 swings
rows
20 swings
abs
20 swings
pushups
20 swings
squats
20 swings
rows
20 swings
abs
20 swings
pushups
20 swings
squats

400 swings on the day @ 53lb. Started a little spreadsheet to total bw movements, along with percentage increase or decrease from the day before. Just going to see what happens.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Wed Jan 15, 2014 6:45 pm

1/15/14

AM
3x (20 swings, bw rows, 20 swings, abs, 20 swings, pushups, 20 swings, bw squats)

Headed to an event in NYC and may miss the last two rounds through...

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Fri Jan 17, 2014 2:46 pm

1/16/2014

5x (20 swings/rows/20 swings/abs/20 swings/pushups/20 swings/squats) = 400 swings

things are getting a little easier

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Mon Jan 20, 2014 6:36 pm

1/17/2014

20 sets of 20 swings, alt w/ pushups, squats, abs, rows.

Numbers are going up on all four movements.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Tue Jan 21, 2014 1:37 am

1/20/2014

4x (20 swings, rows, 20 swings, abs, 20 swings, pushups, 20 swings, squats, 20 swings, ab wheel)

400 swings. Hoping to add another cluster. Meant to today, but ran out of time.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Fri Jan 24, 2014 8:00 pm

1/20
20 sets of 20 swings alt w/ rows, abs, pushups, squats, ab wheel.

1/21
20 sets of 20 swings alt w/ rows, abs, pushups, squats, abwheel.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Tue Jan 28, 2014 1:10 am

1/23 1/24 1/27

4x (20 swings, rows, 20 swings, abs, 20 swings, pushups, 20 swings, squats, 20 swings, ab wheel)

Getting easy and numbers are coming up on the bw progressions. Somewhat tempted at 33 to make a rule not to lift weights if I'm over 230 or so. I'm over 230...

Working on getting my DVDs on Google Drive, so's I can watch them on the iPad anywhere I feel like some YRG/Flowfit/Swensen.

JohnDoe
Staff Sergeant
Posts: 277
Joined: Fri Sep 13, 2013 6:35 pm

Re: JohnDoe's Log

Post by JohnDoe » Wed Jan 29, 2014 3:54 pm

1/28

3 times through (20 swings, rows, 20 swings, abs, 20 swings, pushups, 20 swings, squats, 20 swings, ab wheel)

Getting a little easier. Interesting to go from puffing on swings to attempts at match breathing with the slow tempo BW stuff. Ran out of time for a fourth run through the circuit.

Seems to make the plantar pain ease up a bit. Might need to pick up a copy of Anatomy Trains one of these days.

DikTracy6000
Sgt. Major
Posts: 2675
Joined: Mon Oct 17, 2005 4:35 pm

Re: JohnDoe's Log

Post by DikTracy6000 » Fri Jan 31, 2014 2:26 pm

Nice log. Where are you with the weight right now, since you've started at either 265 or 275 depending on which date I look at? Reason I ask, you've done a ton of swings, so the blowtorch should be melting it away. Being facetious since I've gained 10-15 lbs. in last two months myself.

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