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Thread: Beyond Alive: Iamsmuts' Training Log #2

  1. #21
    Join Date
    Mar 2015
    Posts
    2,587

    Default Thursday: Tamales

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    BW 214.4???

    Rest Day. My back is shot and there are tamales to me made. Tex-mex Christmas in New England. I just grilled some skirt steak for tacos al carbon. Time to make the tortillas and assemble the enchiladas. . . .

    Windows are open. It's 64 degrees. I'll take that over any white Christmas. I'm going to run shirtless tomorrow.

  2. #22
    Join Date
    Mar 2015
    Posts
    2,587

    Default Friday: The Grinch stole my gains

    BW 215.4!

    The three pounds I gained this week are surely muscle. What else could they be?

    Squat
    45x5x2
    95x5
    165x4
    225x3
    275x3
    315x1
    340x2
    315x1

    Awful. Had to stop. My back is tired and I'm just wiped out today. I was supposed to medium squat yesterday. I'm not fully recovered from the volume om Sunday and the stupid deadlifts on Tuesday. My schedule is off this week. I'll try a medium day on Sunday and go from there.

    Plank
    2 min.

    I haven't done these in years. Just wanted to see.

    Assault Bike
    2:00 @60 rpm = 25 cal. (warm up before squat)
    :20|1:40 x 4 = 61 cal.
    :10|:20 x 8 = 45 cal.

  3. #23
    Join Date
    Mar 2015
    Posts
    2,587

    Default Saturday: Inverted Ring Rows + Floor Press Shoulder Rebirth

    BW 213.6

    Run
    3.54 miles in 31:41
    (226 ft. el. gn)

    Inverted Ring Row (feet on bench)
    BWx20,17,19

    Barbell Floor Press (paused)
    45x5
    95x5
    135x5
    185x5
    205x5
    195x10

    Testing the shoulder with a little more weight. It feels pretty good, but not perfect. I think I'll wait a while longer before I do any normal benching. Traditionally I'm weaker at floor press, but I doubt that I have much else in me, seeing that I haven't benched more than a couple times since May. I'll probably try LPing these for a bit, but I need to do another exercise first to warm up the shoulders. This will eventually interfere. The pull overs on Monday are sure to tire me out. I'll just do a couple sets.

    Reverse Fly
    22x10x4

    90 Degree "Curl"
    45x25,20

    Assault Bike
    2:00 @60 rpm = 26 cal. (warm up before rows)

  4. #24
    Join Date
    Mar 2015
    Posts
    2,587

    Default Sunday: Squat

    BW 214.0

    Squat (somekinda)
    45x5x2
    95x5
    135x4
    185x3
    225x5
    275x1
    315x1
    340x3
    315x3
    285x5x3

    My legs are not recovered from this week. I just did something. I'll get back with the program next week.

    Assault Bike
    2:00 @60 rpm = 25 cal. (warm up before squats)

    C2 Row
    :20 x 4
    (1:21.9, 1:22.6, 1:22.6, 1:22.6 / 500 m.)

    I was just messing around. I can't seem to get the average below 1:20. Frustrating. My form was screwy. The rower kept shooing out ahead of me on the first three. It moved at least a foot. On the 4th I tried to keep my back less rounded. The rower stood still, but I kept coming off the seat.

  5. #25
    Join Date
    Mar 2015
    Posts
    2,587

    Default Monday: Pull Overs + Testing Bench Press

    BW 214.0

    Triceps Bar Pull Over
    20x10
    70x10
    110x10

    Bench Press
    45x5x2
    95x5
    135x5
    185x5x3

    Just testing my shoulder on the bench rather than the floor. My right shoulder is complaining a little. I had to flare my elbows a bit more than I like. I might try again on Wednesday or wait until Friday to give it some time to rest.

    Triceps Bar Pull Over
    100x10

    Didn't feel like doing any more.

    Assault Bike
    2:00 @60 rpm = 25 cal. (warm up before pull overs)
    -----
    :20|1:40 x 4 = 59 cal.
    :10|:20 x 4 = 28 cal.

    The ibuprofen is burning my stomach. I had to stop or throw up. I did some hard 20 second pulls on the rower last night. I got it down to 1:21.9 on the first round. In any case, the bike is worse. If you push hard, it's sickening. I could barely walk after 4 rounds and I only got it to 101 rpm. This required standing up a bit. I think the rower is more versatile and probably much more durable, but the bike is even more punishing in short bursts.

  6. #26
    Join Date
    Mar 2015
    Posts
    2,587

    Default Tuesday: Deadlift + Light Squat

    BW 213.0

    Deadlift
    135x5
    185x4
    225x3
    275x2
    315x1
    340x1
    375x3,1
    335x5
    295x5

    I feel like my lower back is strained from last week. The top set was a little painful. I called it at 3 reps.

    Squat (light)
    45x5x2
    95x5
    135x5
    185x5
    225x5

    Assault Bike
    2:00 @60 rpm = 26 cal. (warm up before deadlifts)

  7. #27
    Join Date
    Mar 2015
    Posts
    2,587

    Default Wednesday: Chins and trying to bench

    BW ??

    I forgot to weigh in. First time in a long time.

    Chin Up
    BW+00x5
    BW+25x9,8

    Bench Press
    45x5x2
    95x5
    135x5
    190x5x3

    Second bench press in a while. My shoulder is bothering me a little. It doesn't feel stable. I'll just keep trying.

    Chin Up
    BW+25x8,7

    Assault Bike
    2:00 @61 rpm = 26 cal. (warm up before chins)
    -----
    :10|:20 x 8 = 49 cal.
    :10|:20 x 8 = 48 cal.

  8. #28
    Join Date
    Mar 2015
    Posts
    2,587

    Default Thursday: Squat (Medium Day)

    BW 214.2

    Squat (medium)
    45x5x2
    95x5
    135x4
    185x3
    225x2
    275x5x3
    135x5

    My form is off. Medium day felt heavy. I'm having trouble sitting back properly. My knees keep sliding forward. I tend to do high bar squats with it low on my back. Trying to fix this. . .

    RDL
    135x10
    185x10

    Assault Bike
    2:00 @60 rpm = 25 cal. (warm up before squats)

  9. #29
    Join Date
    Mar 2015
    Posts
    2,587

    Default Friday: Trying to bench

    BW 213.2

    Bench Press
    45x5x2
    95x4
    135x3
    165x2
    195x5,5,10

    My shoulder hurts and my arm was a little shaky. I have no idea how to get over this tendonitis. I'll probably just bench twice next week and do lots of rows in between.

    90 Degree "Curl"
    45x20x2

    Assault Bike
    2:00 @60 rpm = 25 cal. (warm up before bench)


    I was going to go look at a house tomorrow, but it sold today.

  10. #30
    Join Date
    Mar 2015
    Posts
    2,587

    Default Saturday: Inverted Ring Rows

    starting strength coach development program
    BW 214.2

    Inverted Ring Row (feet elevated on bench)
    BWx20,18,15,15,16

    Reverse Fly
    22x10,10,10,15

    45 Degree Raise (neural grip)
    22x10,10,15

    90 Degree "Curl"
    45x20

    Pull Up (wide grip)
    BWx10

    Arms are dead. No more.


    Assault Bike
    2:00 @61 rpm = 26 cal. (warm up)

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