Making consistency the goal

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Shafpocalypse Now
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Re: Making consistency the goal

Post by Shafpocalypse Now » Wed Jan 15, 2014 10:38 pm

Well, I wanted him to run something different from the start. Everyone's always calling me a one trick pony or some other shit like that. The truth is that I've helped maybe 15-20 guys out with fairly detailed programs just on IGx, and most of them were not ladder based.

I wanted to start someone with the 20 minute OTM stuff and see how it shook out. My former training partner went from a 405 ish DL to a 455 DL in about 8 weeks doing the 20 minute thing 1x weekly with me, and the highest we got for him training weights was 405.

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Mickey O'neil
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Re: Making consistency the goal

Post by Mickey O'neil » Wed Jan 15, 2014 11:50 pm

That's cool. I was just curious and I know you're not a one trick pony. You've come up with some great stuff on here.

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Re: Making consistency the goal

Post by emac437 » Thu Jan 16, 2014 12:44 am

1/15/14 Wed

Warmup -- Jump Rope/Stretch
OTM Front Squat 145# x 1 x 20 (I think I did 21, but only logged 20)
A1 Bench Press 165# 1,2,3x3
A2 Row 155# 2,3,5x3

I was probably too conservative with the weight increase for the squat. 155 would've been easy. One modification I made was instead of torquing my wrists with the "correct" front squat I used straps to help hold the bar in place. Let me focus more on the leg drive and keeping my abs tight.

The bench and row are going well. I opted to increase weight rather than ladders this week as it's been running too long and I have had been very busy with a new opportunity.

Only thing I'm going to add is some pushups throughout the week. I don't typically note it but I've been doing an ab routine most days as well. Basically a circuit similar the one Mike Caviston laid out in the SEAL training guide or one of the free ones from Stew Smith's site. I have not been getting my cardio in like I'd hoped. I will correct that.

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Re: Making consistency the goal

Post by emac437 » Thu Jan 16, 2014 12:49 am

Shafpocalypse Now wrote:Well, I wanted him to run something different from the start. Everyone's always calling me a one trick pony or some other shit like that. The truth is that I've helped maybe 15-20 guys out with fairly detailed programs just on IGx, and most of them were not ladder based.

I wanted to start someone with the 20 minute OTM stuff and see how it shook out. My former training partner went from a 405 ish DL to a 455 DL in about 8 weeks doing the 20 minute thing 1x weekly with me, and the highest we got for him training weights was 405.
I'm trying to stay conservative with the weight increases, but I've already noticed some gains with size in my legs, shoulders, and upper back and I just feel stronger. I'm just getting to weights where the OTM style gets me breathing a little. Within a few weeks I expect to be feeling really worked from them. Going against the clock frees me up mentally to just do the work.

I notice crazy upper body soreness the next day or two after the ladder sessions. I like it a lot. I also hate changing weights multiple times through a session as I'm usually pressed for time.

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Shafpocalypse Now
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Re: Making consistency the goal

Post by Shafpocalypse Now » Thu Jan 16, 2014 2:13 am

The strap thing stops working for me about 275. Your mileage may vary.

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Re: Making consistency the goal

Post by Shafpocalypse Now » Thu Jan 16, 2014 2:16 am

On soreness:

The infrequency of the higher volume stuff leads to DOMS after almost every workout, I think stanley_white has noted this in his log.

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Re: Making consistency the goal

Post by emac437 » Thu Jan 16, 2014 3:11 pm

Shafpocalypse Now wrote:The strap thing stops working for me about 275. Your mileage may vary.
Judging by my log that won't be an issue for a while. :finga:

But I'll be getting a bit more aggressive with the weight progression soon so I see good things coming.

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Re: Making consistency the goal

Post by emac437 » Thu Jan 23, 2014 7:04 pm

Haven't update in a while. I've been on the road and scrambling. Looks like I've got a new career lined up with some huge moves and changes coming quickly down the pike.

Shaf -- Thanks for the program and I'll get back to it after the move and settled in. Until then it's going to be packing, moving, and probably a lot of time in hotels for the next few months. As soon as I land and can join a gym or rebuild my home gym I'll be back to Shaf's program. For anyone interested I was really feeling good on it and gains were going quickly.

Until I get settled it'll be bodyweight, TRX (because, SEAALLLLZZZZ), and cardio as it's available, even if just step-ups.

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Re: Making consistency the goal

Post by Shafpocalypse Now » Fri Jan 24, 2014 5:18 am

Good luck with the changes, man.

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Re: Making consistency the goal

Post by emac437 » Wed Feb 05, 2014 2:06 am

02/04/14

Jumping Jacks x 25
Pushups x 10
Crunches x 10
JJ x 25
Wide Pushups x 10
Rev Crunches x 10
JJ x 25
Narrow Pushups x 20
Left/Right side crunches x 10 each

All three times through.

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Re: Making consistency the goal

Post by emac437 » Tue Feb 11, 2014 12:55 am

02/06/14

Jumping Jacks x 25
Pushups x 10
Crunches x 10
JJ x 25
Wide Pushups x 10
Rev Crunches x 10
JJ x 25
Narrow Pushups x 20
Left/Right side crunches x 10 each

All three times through.

2/08/14

Squat x 20
Crunch x 20
Lunge x 10/10
L/R Crunch x 10/10
Calf Raises x 20
Rev Crunch x 20
Three times / no rest

2/09/14
Snowshoe 70'

2/10/14
Snowshoe 40'

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Re: Making consistency the goal

Post by emac437 » Sat Jun 14, 2014 11:05 pm

Getting back into regular progress on here. House sold, found a place that'll let me have my dog, all is looking up. Will move fam out around July 1, so I'll have some gym equipment then. Have done pretty well with cardio, pushups, etc., since I've been on the road for the past few months.

Now that things are slowing down a little I wanna keep up this log.

6/11
YRG 60'
Ruck 60'

6/12
C2 45' in HR zone.
Ab circuit / stretch

6/13
Superset 10 pushup/10 crunches x 5
Ab circuit / stretch
C2 60' in HR zone.

6/14
40' Ruck
Last edited by emac437 on Sun Jun 15, 2014 7:22 pm, edited 1 time in total.

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Re: Making consistency the goal

Post by emac437 » Sun Jun 15, 2014 7:20 pm

Decided to program a little instead of "just do some pushups and sit-ups" and EDT/OTM/ Shaf/BD/Bryce Lane/reeve stuff always works for me.

So today was
Pushups OTM 3reps 20'
Pullups (rock rings) OTM 1 rep 10'

I suck at pullups so this is just a light starting point for me. Going to do something similar for legs tomorrow. No cardio today, I'm lazy, missin family, and am now going to drink.

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Re: Making consistency the goal

Post by emac437 » Tue Jun 17, 2014 1:52 am

Hip rolls EDT style 20' 100 reps l/r

30' C2

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Re: Making consistency the goal

Post by emac437 » Thu Jun 19, 2014 12:15 am

Not doing the hip roll/wipers thing again. The rotation combined with 12 hours driving the next morning put a hurting on my hip/back.

Pushups OTM 3reps 20' - 60
Pullups (rock rings) OTM 1 rep 10' - 10
Sit-ups OTM 10 reps 10' - 100

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Re: Making consistency the goal

Post by emac437 » Thu Jun 19, 2014 11:36 pm

6/19/14

C2 70' HR Zone

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Re: Making consistency the goal

Post by emac437 » Sat Jun 21, 2014 11:22 pm

6/20/14
A1/2 Lunges 15' L/R 85 reps
B1 Bridge
B2 hanging leg raise 50 reps
C1/2 calf raise 60

EDT style 15' cept for calves just 10'


6/21/14
Ruck 75'

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Re: Making consistency the goal

Post by emac437 » Sun Jun 22, 2014 10:19 pm

6/22/14
Ruck 80'

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Re: Making consistency the goal

Post by emac437 » Fri Jul 11, 2014 1:21 am

Phew! Week and a half getting moved. NONE of our belongings have arrived yet, but at least I have my family back. Now getting back in the groove. Have access to a very limited gym for a while.

7/8/14
AM 30' C2
PM EDT Upper 15' each zone
A1 DB Bench 45# 65 reps
A2 DB Hammer Curls 65 reps

B1/2 DB Row L/R 40# 89 reps

C1 Cable Curl
C2 Cable Tri Press down 60 reps

7/9/14
AM C2 60'

7/10/14
PM EDT Lower
A1 / A2 Single Leg Ext L/R 50# 90 reps

B1 / B2 Bulg Split Squat BW 98 reps

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Re: Making consistency the goal

Post by emac437 » Sat Jul 12, 2014 1:59 am

7/11/14
PM EDT Upper

A1 DB Bench 45# 70 reps
A2 DB Hammer Curls 70 reps

B1/2 DB Row L/R 40# 105 reps -Think I used a 45 last day; goofed with the 40...

C1 Cable Curl 74 Reps
C2 Cable Tri Press down 90 reps

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Re: Making consistency the goal

Post by emac437 » Tue Jul 15, 2014 1:18 pm

7/15/14
AM - Too nice out to be inside on the C2. Did a Maffetone-based run. Took the dog with and it was very pleasant.
10' Walk to warm up
35' Run in zone (129-139)
10' Cool down
Finished up with the stretches from Simple/Sinister.

Did the Upper body EDT in the PM

7/16/14
AM - Walked the dog for 60'

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Re: Making consistency the goal

Post by emac437 » Mon Jul 21, 2014 6:27 pm

7/18/14
AM - Run/Walk with dog
10' Warm up walk
45' Run in MAF zone (129-139)
10' Cool down walk

7/19 and 7/20 Walked each day, played with kids, yard work. No real training.

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Re: Making consistency the goal

Post by emac437 » Wed Nov 12, 2014 12:24 am

Been on the C2 very consistently until we had the new baby. Now things are going to be piecemeal for a while with inconsistent schedules, etc.

11/10/14
PHA Style Training (via Dennis B Weis) with a pair of #35 dumbbells. I did 2 set of each.
Beginners P.H.A. Course
1-2 Sets of 10 Repetitions
3 Workouts per Week

Sequence #1
Standing Military Press (Deltoids)
1/4 Crunch or Frog Sit Ups (Abdominals)
Standing One-Leg Heel Raise (Calves)
Standing Barbell Curl (Bicep Belly)

Sequence #2
Barbell Bench Press (Mid Chest)
Lying Leg Raises (Lower Abdominals)
Barbell Bent Over Rowing (Mid Back Thickness)
Standing One-Leg Heel Raise (Calves)

Sequence #3
Barbell Olympic Style Back Squats (Thigh Quads)
Seated Pull-Ins (Abdominals)
Light Barbell Straight Arm Pullovers (Ribcage and Serratus)
Standing Barbell Triceps Extensions (Outer & Long Triceps Heads)

Sequence #4
Bent Knee Deadlifts (Lower Back)
Barbell Upright Rowing (Deltoids)
Gironda Concemetric- Double Ups (Upper/Lower Abdominals)
Palms Up Barbell Wrist Curls (Forearm Flexors)

11/11/14
45' C2

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Re: Making consistency the goal

Post by emac437 » Sun Mar 15, 2015 8:18 pm

Haven't logged here in forever but want to get it going since I'm doing the C2 challenge.

5014m @ 29:03

Haven't rowed in about a month so I'm starting slowly so as not to re-injure the back/hip.

After abs and pushups.

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Re: Making consistency the goal

Post by emac437 » Tue Mar 17, 2015 1:15 am

C2 Rower
5k @ 27:39.9

Was glad to fit it in; I only had 30' after work to get kiddo to wrasslin'....

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