Making consistency the goal

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emac437
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Making consistency the goal

Post by emac437 » Thu Dec 19, 2013 9:27 pm

I've have had some setbacks in the weight room in the past several months resulting in some minor lower back and hip problems. Doc's can't really find anything that's wrong, but some stretching and ice have seemed to help. I believe it has a lot to do with spending a significant amount long stretches sitting in a vehicle.

I've got a pretty hectic work schedule (who doesn't?) and small kids so the ability to get in, get out works well for me too. I have a C2 rower, and with the winter firmly upon us I'm going to plan on logging some meters on the off days. I don't really compete in anything anymore, but have a history with grappling, boxing, and competitive shooting. I also sometimes do "fun run" stuff like the mud runs and Gorcuk challenges, but I have nothing really planned this next spring coming up. So my goal is really to just be consistent and get the work in, get a little stronger, and stay healthy.

I know my biggest issue is consistency and wanting to program hop. Hopefully knowing is a part of the battle…

Shaf is providing some very appreciated feedback. I'm open to criticism.

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Kenny X
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Re: Making consistency the goal

Post by Kenny X » Sat Dec 21, 2013 4:42 am

Consistency and hard-work trump all. Once you have a firm goal set in your mind, and you know where you'd like to arrive, you can reverse-engineer how to get there and select thenmethodogy you'd like to follow -your program- to get there. The trick is to learn to appreciate the journey, every step of the way, for what it is, after you've started The Work. Do that, and you'll be fine.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

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Re: Making consistency the goal

Post by Holland Oates » Sat Dec 21, 2013 5:06 am

Minimum effective dose is the key here. Set aside 2 to 3 days a week that you know you can train. Get in, warm up, hit the core lift, 10 minutes of auxiliary work, and 10 minutes of easy conditioning and get out.

Good luck.
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Kenny X
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Re: Making consistency the goal

Post by Kenny X » Sat Dec 21, 2013 5:09 am

Ed Zachary wrote:Minimum effective dose is the key here. Set aside 2 to 3 days a week that you know you can train. Get in, warm up, hit the core lift, 10 minutes of auxiliary work, and 10 minutes of easy conditioning and get out.

Good luck.
^^^ that is literally 24 karat gold Truthiness.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

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Re: Making consistency the goal

Post by Holland Oates » Sat Dec 21, 2013 5:11 am

Dr. Agkistrodon wrote:
Ed Zachary wrote:Minimum effective dose is the key here. Set aside 2 to 3 days a week that you know you can train. Get in, warm up, hit the core lift, 10 minutes of auxiliary work, and 10 minutes of easy conditioning and get out.

Good luck.
^^^ that is literally 24 karat gold Truthiness.
It's what BD has beating into my head the last 3 years.
Southern Hospitality Is Aggressive Hospitality

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Re: Making consistency the goal

Post by emac437 » Sat Dec 21, 2013 6:55 pm

Thank you both for the input. Really good advice there.

I've been reading through the training area here for years, and have mined quite a few nuggets. Shaf is helping me out with a rough format; yesterday I tested some working maxes and will get started this week coming up. I've got some work to do but I've always been ok with "doing the work." That's actually one of my favorite themes from Steven Pressfield's stuff, if you've read any of it.

And minimum effective dose is the name of the game for me at this point.

Thank you both again.

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Re: Making consistency the goal

Post by emac437 » Sat Dec 21, 2013 9:47 pm

12/29/2013 Step-Ups 25'

Worked all night, back in a few hours. Just did this to get some blood pumping. 6-10" of the white stuff falling on top of the ice tonight.

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Mickey O'neil
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Re: Making consistency the goal

Post by Mickey O'neil » Sun Dec 22, 2013 12:41 am

Good luck with the trading, emac437. I'm interested in seeing what you come up with having Shaf's input.

Welcome!

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Re: Making consistency the goal

Post by Shafpocalypse Now » Sun Dec 22, 2013 2:39 am

Coming soon. Not done with it yet, you can look at Stanley_Whites log, since he's running on some stuff I gave him.

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Re: Making consistency the goal

Post by Shafpocalypse Now » Sun Dec 22, 2013 4:10 pm

For illustrative purposes, this is what I came up with for Emac. He says he can commit to 2 weight sessions a week and 2 C2 sessions a week for cardio. I am not going to program the C2 sessions because I don't have experience with that. This is a break-in kind of period, where he can mess around with some concepts with higher volume lifting. Note that this isn't much like s_w's training, except that it's higher in volume, but that progression is generally linear for the OTM work and triggered automatically on the ladder work.

The point of long term training is to have it revolve around your life, not having your life revolve around your training. Some people need to have their life revolve around their training, and that is cool, but most people don't.
Workout 1:
Deadlift - OTM work capacity style. Will explain below.
OHP/Pull Up (ladder supersets) (OHP will be a 2/3/5 ladder, Pull ups will be 1/2/3 or whatever you can manage right now)
-whatever other stuff you want. I would suggest some kind of core work.

Workout 2:
Squat variation: OTM work capacity style: as per below
Bench/Pendlay Row ladder superset
-whatever other stuff you want, once again, core work. Fill in the holes, maybe biceps, calves, push ups...whatever, just don't tack on another hour after your main work.

OTM Work capacity style: What you're going to do is either watch the clock or set your phone to beep every minute, then you are going to do a single rep on that beep for 20 minutes. You will start at 275x1, x20 sets, for deadlifts, for example. You will add a bit of weight to this every time you do it, but the reps have to stay crisp, like they would in ladders. Deadlift specific: After about 4 weeks, you might be around 315-335 with this, depending on how you train up, and chances are you are going to all of a sudden see the weights almost jumping off the floor. When you reach the right load, your HR is going to stay around the aerobic training zone for 20 minutes. (which will be true for the squat as well)

As a break-in, I want you to run this for 4-6 weeks, consistently, and track the progress, how you feel, how you sleep, how your appetite is impacted, etc.

Keep consistent with the C2 with whatever you're doing.

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Re: Making consistency the goal

Post by emac437 » Mon Dec 23, 2013 10:00 pm

12/23/13
Quick warm-up
OTM Deadlift 275x1x20
OHP 115 2,3,5 x 3
Chins Singles x 9 (Supersets with OHP)
Plank (Standard and both sides)

Was 4 degrees outside; pretty hard to get warmed up and I was pressed for time. The garage was hovering at ~30. The deadliest weren't bad and I went without a belt today. I'll make a jump next week if my back still feels good after work tonight. OHP was good, got a little grundy on the very last set of five, so I think I'll stick with this weight next week and focus on adding another ladder (to x4) instead. I was in and out in under 45', but with this weather I'll likely need to spend some more time on warmup, particularly since I have to train right after I wake up.

Thanks to Shaf for the help with this program.

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Re: Making consistency the goal

Post by emac437 » Mon Dec 23, 2013 10:01 pm

Mickey O'neil wrote:Good luck with the trading, emac437. I'm interested in seeing what you come up with having Shaf's input.

Welcome!
Thanks, Mick. I'm looking forward to seeing how this will play out.

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Re: Making consistency the goal

Post by Shafpocalypse Now » Wed Dec 25, 2013 7:55 pm

looks good. hardcore bastard in the cold like that.

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Re: Making consistency the goal

Post by Holland Oates » Thu Dec 26, 2013 3:02 am

Shafpocalypse Now wrote:looks good. hardcore bastard in the cold like that.
You gawddamn right!

Respect.

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Re: Making consistency the goal

Post by emac437 » Sat Dec 28, 2013 11:44 pm

Ha! Thanks guys.

12/28/13
Quick warm-up (Much easier as it was up to ~40 today, dropping back to negatives this week)
OTM Front Squat 115x1x20
Bench Press 155# 1,2,3 x 3
Pendlay Rows 135# 2,3,5x3
(Supersets with BP)

Felt good; going to up the F Squat to 135#; and add a ladder to each the BP and Rows. Didn't get in anything else this week with the holiday. Back to work tonight and over the rest of the new year so I'll be on schedule. With the amount of snow we have and are getting I'll be doing some snow shoeing in lieu of the C2 with the wife. I'm one of those whackos that really enjoys the winter.

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Re: Making consistency the goal

Post by emac437 » Sun Dec 29, 2013 8:52 pm

12/29/13

C2 30' LSD ~5500m

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Re: Making consistency the goal

Post by emac437 » Wed Jan 01, 2014 10:33 pm

01/01/2014
Happy New Year!

After shift @ 0700. Cold as hell, but it helped getting warmed up that I just got right into it rather than after sleeping for a few hours.

Warmup (Jump rope, stretching, do a couple reps of DL each plate I added)
Deadlift OTM 295x1x20 (Felt really good; no belt)
OHP 115x2,3,5 - 4 ladders
Chins (Black band assisted) 1,2,3 - 4 ladders
*Superset the ladders

This one went really well; I think things are going well just from getting back in the groove. Got to do some travel next week so going to see how I can fit things in. I think I'll just add another ladder to the OHP and Chins before adding some weight. The deadlift will get another 20#'s.

Sleep - sux, but that's normal for me on work days. Daytime sleeping is hard for me, typically about 5 hours.
Appetite - No real changes. Using MyFitnessPal to track cals just to see how I'm doing post-holiday feasting.
Been supplementing Vit D, C, and melatonin (before sleep), and a multi. Going to try to find some Glycine based on the thread about it helping with sleep.

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Re: Making consistency the goal

Post by emac437 » Sat Jan 04, 2014 8:30 pm

Sat 01/04/2014

Warmup C2 10'
OTM Front Squat 135# x 1 x 20
A1 Bench Press 155# 1,2,3x4
A2 Row 135# 2,3,5x4
Thick DB Curls 3x12

Gotta get something to heat the garage. I like the winter, but it's rough right now. Supposed to be a HIGH of -14 on Monday, wind chill -50…fuckin' global warming...

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Re: Making consistency the goal

Post by Shafpocalypse Now » Mon Jan 06, 2014 9:30 pm

Consider taurine too, I think there's a more neurological calming impact.

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Re: Making consistency the goal

Post by Shafpocalypse Now » Mon Jan 06, 2014 9:31 pm

Training g is looking solid

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Re: Making consistency the goal

Post by emac437 » Thu Jan 09, 2014 4:21 pm

Shafpocalypse Now wrote:Training g is looking solid
Thanks. I'm really enjoying the programming. I'll check out the taurine.

This week was rough as I've been in airports since Monday, so I'm gonna play with kids today, do some sledding, and back at the deadlifts tomorrow. Hope you had a nice vacation!

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Re: Making consistency the goal

Post by emac437 » Fri Jan 10, 2014 10:25 pm

1/10/2014

Had a long break traveling this week. No access to a gym as I spent almost the entire time stuck in airports… ](*,)

Warmup 5' C2
OTM Deadlift 315 x 1 x 20
A1 OHP 115x2,3,5 - 4 ladders
A2 Chins (Black band assisted) 1,2,3 - 4 ladders

I'm really enjoying training again. I like working against the clock and it reminds me of when I did EDT per the book, but I now know more of what I'm doing. When I've run all this to the ground I may go back to do some straight-up EDT bodybuilding stuff for summer using dumbbells and the TRX.

Only thing I added was a belt, not so much for support, but under my hooded sweatshirt to keep my back warm in the cold garage.

Shaf's a genius!

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Re: Making consistency the goal

Post by Shafpocalypse Now » Sat Jan 11, 2014 8:30 pm

One of those neoprene belly belts you can pick anywhere does a good job of keeping the midsection warm when training in the cold too.

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Re: Making consistency the goal

Post by Mickey O'neil » Sat Jan 11, 2014 8:57 pm

Shaf, maybe I missed emac's goals that might explain this, but why the OTM training and not ladders or other type of programming. Sounds fun though. I may do a TBDL session like this today after GS training just for the hell of it.

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Re: Making consistency the goal

Post by emac437 » Sun Jan 12, 2014 7:29 pm

1/12/14
LSD C2 30'

Shaf,

I'll check out the neoprene belt. Thanks.

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