Caged tiger progresses like a turtle

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

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stanley_white
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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Jul 19, 2014 9:33 pm

I got this.

-Stan
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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jul 25, 2014 9:48 pm

25 July 2014

Fuck horizontal pressing.

I think I should rename this thread "Stan's age catches up with him and he program jumps however he needs to so he can avoid pain and injury."

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sat Aug 02, 2014 11:05 pm

02 August 2014

I am in physical therapy for piriformis syndrome until 03 September 2014.

Between now and then I am doing some running and KB / BB circuit training to keep the blood flowing.

After the physical therapy I shall reemerge with a better plan and continue my efforts.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Tue Aug 05, 2014 12:19 am

DRAFT next plan. This is likely more sustainable.

Three weeks on. One week off.

Rotate main lifts and accessory work each cycle.

Less volume than before. Less intensity than before.

Lots of stretching / foam rolling involved.

Added some cardio.

-Stan
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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Aug 11, 2014 11:31 pm

11 August 2014

5 minutes warm-up on the rowing machine.

Military Press: 45x3; 95x3; 115 for three ladders of 1-2-3

Squat: 45x3; 135x3; 160 for three ladders of 1-2-3

Notes:

Superset pull-ups. RPE of 8 for both lifts. Afterward stretched hamstrings, piriformis, glutes from two different angles, foam rolled piriformis and quads.

Comments:

This is a test run of my new template. I am dropping from five ladders to three. I am dropping RPE from 8-8.5 to 7-8. I am adding lots of stretching and a bit of foam rolling. I am only going to do ME work like three times per year. I am adding two days per week of running and some accessory work. So far so good. The piriformis syndrome is looking like it is under control. I am seriously focusing on form over weight. I found this video helpful as when many gurus try to explain the squat to me I am easily overwhelmed.

https://www.youtube.com/watch?v=tZewrzojlMQ

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Aug 13, 2014 10:56 pm

12 August 2014

Run 3 miles.

Preacher curl with 50lbs on the bar for three sets of eight repetitions.

Stretch / Foam Roll.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Wed Aug 13, 2014 10:58 pm

13 August 2014

5 minutes warm-up on the rowing machine.

DL: 135x3; 185x3; 235 for three ladders of 1-2-3

Plank: Three holds each lasting 30 seconds.

Barbell Torque: 45lb bar only to figure out the movement. Three sets of eight repetitions.

Notes: Superset pull-ups with all ladders. I need to combine the core and rotation work on this template due to lack of time.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Thu Aug 14, 2014 10:07 am

14 August 2014

5000m on Concept 2 rower at level six: 22:06

Preacher curl bar plus 40lbs: three sets of eight repetitions

Stretching and foam rolling.

Notes: this is my first time really using the rower for cardio vice warm-up. I like it. It seems like a great cardio alternative to running.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 15, 2014 10:50 pm

15 August 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Military Press: 45x3; 95x3; 125 for three ladders of 1-2-3

Squat: 45x3; 135x3; 160 for three ladders of 1-2-3.

Stretch / foam roll.

Notes: Superset pull-ups with ladders. Sustain military press weight. Add 10lbs to squat.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 15, 2014 11:12 pm

Okay... This is what I am going with for awhile.

Injury is the best teacher.

-Stan
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Re: Caged tiger progresses like a turtle

Post by stanley_white » Mon Aug 18, 2014 10:55 pm

18 August 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Military Press: 45x3; 95x3; 125 for three ladders of 1-2-3

DL: 135x3; 185x3; 245 for three ladders of 1-2-3

Superset Pull-Ups with Ladders

Stretch / Foam Roll

Notes: Add 5lbs to the press. Add 10lbs to DL. I used my Versa Gripps today. My original idea was to employ them only when my overhand grip on the DL began to slip but for today I figured I what the hell use them the whole time. I even used them for pull-ups. The verdict? I like them a lot. They allow you to really focus on the primary purpose of a lift i.e. the posterior chain for the DL vice being distracted or delayed by grip strength or lack thereof. Interesting...

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 22, 2014 11:07 am

19 August 2014 (weight in pounds)

Run 3 miles.

Standing barbell curl 60lbs for three sets of eight repetitions.

Stretch / foam roll.

Notes: I like the standing barbell curl more than the preacher curl. Add 10 lbs to curl.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 22, 2014 11:08 am

20 August 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Squat: 45x3; 135x3; 170 for three ladders of 1-2-3.

Barbell Torque: Bar only for three sets of eight repetitions.

Stretch / foam roll.

Notes: Superset pull-ups with ladders. Sustain squat weight for patterning purposes.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 22, 2014 11:10 am

21 August 2014 (weight in pounds)

Walk on treadmill: 3.7mph on "hill program" at a level 5 of 10 for 30 minutes.

Standing barbell curl: 50, 60, 70 for eight repetitions each.

Stretch / foam roll.

Notes: The treadmill walk / hill program was surprisingly enjoyable.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 22, 2014 11:13 am

22 August 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Military Press: 45x3; 95x3; 130 for three ladders of 1-2-3.

DL: 135x3; 185x3; 255 for three ladders of 1-2-3.

Stretch / foam roll.

Notes: Superset pull-ups with ladders. Sustain 130 press and 255 deadlift. Add in a calf stretch.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 22, 2014 11:14 am

Overall based upon before I developed piriformis syndrome my military press is about back to where it was, my DL is a bit behind, and my squat is a lot behind. No big deal. Slow and steady wins the race.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 22, 2014 11:26 am

I added the calf stretch and walking to the spreadsheet as well as rows as an accessory variant.

-Stan
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Re: Caged tiger progresses like a turtle

Post by syaigh » Fri Aug 22, 2014 12:07 pm

stanley_white wrote:Overall based upon before I developed piriformis syndrome my military press is about back to where it was, my DL is a bit behind, and my squat is a lot behind. No big deal. Slow and steady wins the race.

-Stan
Looks good. Are you feeling good?
Miss Piggy wrote:Never eat more than you can lift.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Aug 22, 2014 12:25 pm

syaigh wrote:
stanley_white wrote:Overall based upon before I developed piriformis syndrome my military press is about back to where it was, my DL is a bit behind, and my squat is a lot behind. No big deal. Slow and steady wins the race.

-Stan
Looks good. Are you feeling good?
I am feeling friggin' great!

Doing three ladders vice five gives me time to stretch and foam roll after each session while simultaneously lowering volume and intensity and is making my body super happy.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Sep 07, 2014 10:39 pm

26 August 2014 (weight in pounds)

5 minutes rowing machine warm-up.

Military Press: 45x3; 45x3; 95x3; 115x3; 135 for three ladders of 1-2-3

Squat: 45x3; 135x3; 175 for three ladders of 1-2-3

Stretch / Foam Roll

Notes: Superset pull-ups. Sustain military press. Add 10lbs to squat. Add resistance band shoulder external rotation stretch.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Sep 07, 2014 10:40 pm

27 August 2014 (weight in pounds)

DL: 135x3; 225x3; 265 for three ladders of 1-2-3

Barbell Torque: three sets of eight repetitions with just the bar

Notes: Superset pull-ups. Add 10lbs to DL.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Sep 07, 2014 10:42 pm

28 August 2014 (weight in pounds)

Treadmill "hill program" 3.7mph with a 15 out of 20 effort on the program.

Standing curls three sets of eight repetitions at 60, 70, 70.

Stretch / foam roll.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Sep 07, 2014 10:44 pm

29 August 2014 (weight in pounds)

5 minutes warm-up on the rowing machine.

Military Press: 45x3; 95x3; 115x3; 135 for three ladders of 1-2-3.

Squat: 45x3; 135x3; 185 for three ladders of 1-2-3.

Notes: Superset pull-ups. Stretch / foam roll. Military press felt HEAVY. This was 180 degrees out from the same routine earlier this week. My squat form / order of operations is feeling really good.

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Sun Sep 07, 2014 10:44 pm

Three weeks on / one week off.

One week off and I am sleeping in and loving it.

-Stan

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Re: Caged tiger progresses like a turtle

Post by stanley_white » Fri Jan 30, 2015 12:23 am

I have still been lifting but not logging. For anyone who is curious here is an update.

After a swollen long-head bicep tendon and piriformis syndrome last year I took a few weeks off, got fixed up as best I could, chopped all my weights in half, and started over.

My right shoulder still hates horizontal pressing. However, it loves military pressing. I am cool with that since I don't compete.

I am making great progress on the attached plan. I am doing the slowest linear / ladder progression ever. I may throw in some 50/20 sometime soon as my military press is getting a bit grindy.

I feel like the Zercher Squat is really helping me learn to / get strong enough to keep my torso upright on the back squat.

Rotating the main lift variants every three weeks is really nice.

Bottom Line:

Based upon goals, time available, and physical limitations this schedule works well for me.

-Stan
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