Gwynn's Training Log

[Gwyn Brookes]

11/27/12

Begin new program. I got some help from Andy Baker, KSC on this board, and am really looking forward to it. After a week of resting a lot, and then today's training, I feel like a new woman.

Bench
45x5x3
65x5
85x3
100x2
112.5x3x5

DB Press
20 (each hand) x 10
25x8x3

15 minutes of rowing, after which I felt like the letter "C" so I spent another 10 minutes stretching hip flexors and upper back

[Gwyn Brookes]

11/29/12

Light Squat
45x5x3
95x5
135x3
155x5x3

Deadlift
135x5
185x3
225x2
240x5x5 Having never done sets across on deadlift, I was not at all sure about this. However, it felt easier than 5x5 squats do. :-)

Chins
purple band x 7
BW x 3
BW x 1 x 5 every 30 seconds

And... I again made time to stretch hip flexors, upper back and shoulders. Seems like a good thing.

[Andy Baker (KSC)]

What generally happens is that the sets across are gonna get real hard pretty quickly on the deadlifts, but when you switch to the single top set followed by the back off sets you will get a nice little rebound that will keep your progress going fast again.

[Gwyn Brookes]

What generally happens is that the sets across are gonna get real hard pretty quickly on the deadlifts, but when you switch to the single top set followed by the back off sets you will get a nice little rebound that will keep your progress going fast again.

I really like that idea of using back off sets for keeping volume up when things get heavy. Also, I have to admit that my energy levels have continued to improve daily, to the point where today I actually got a buzz after drinking tea. It's been awhile since caffeine has actually done what it is supposed to do.

[Gwyn Brookes]

12/2/12

Press
45x5x3
60x5
71x3
81x2
91x1x5

Dips
100 pound assist x10x2
90 pound assist x10

Prowler
empty x 100 ft x 4
30x100x4

[Gwyn Brookes]

12/4/12

Squat
45x5x2
95x5
135x3
160x2
187x3x5

Chins
purple band x 7
BW x 3
BW x 2
BW x 1 x 3

Squats felt snappier than they have been recently, chins were okay except one of my elbow injuries is creeping back, so I am being conservative.

[Andy Baker (KSC)]

12/4/12

Squat
45x5x2
95x5
135x3
160x2
187x3x5

Chins
purple band x 7
BW x 3
BW x 2
BW x 1 x 3

Squats felt snappier than they have been recently, chins were okay except one of my elbow injuries is creeping back, so I am being conservative.

How are you liking just having just the one primary lift to focus on each training session? I have found for most people coming off of the Texas Method that this is a huge mental refresher.

[Gwyn Brookes]

How are you liking just having just the one primary lift to focus on each training session? I have found for most people coming off of the Texas Method that this is a huge mental refresher.

It's hard to separate out what is mental from what is physical, but in a couple of weeks I've gone from being tired and in pain all the time and forcing myself to train anyway, to looking forward to both mat time and bar time. I was nervous today because it feels like I have not been squatting enough, but I had way more fire and snap than I've had in a while. Plus, leaving while I was still energized makes me look forward to next time. :-)

[Mark E. Hurling]

All symptoms of overtraining. The bane of existence. I had to start paring back my volume over 10 years ago for the same reasons.

[Gwyn Brookes]

All symptoms of overtraining. The bane of existence. I had to start paring back my volume over 10 years ago for the same reasons.

Luckily it was not the kind of overtraining that takes months to recover from!