OldForge's Traning Log

[oldforge]

I was doing Crossfit for about 6 months and then lifting heavy on Saturdays with some guys from the gym. I didn't really follow a strict program so although my lifts progressed I feel it's time to start one. I'm interested in competing in some local powerlifting meets. I'm training with a friend and fellow forum member here.
My previous 1RM are as follows:
Squat: 325
Bench: 245
Press: 155
Deadlift: 425

[oldforge]

9/18/2012
Squat: 185x5x2, 185x10
Bench: 185x5x2, 185x7
DB rows: 20 per arm @ 60 lbs.

[oldforge]

9/22/12

Squat: 190x5x2, 190x10
Press: 95x5x2, 95x10
DL: 335x5

I'm preparing for a Goruck Challenge in November so I've been doing a fair amount of conditioning with a weighted ruck on. Thursday I did farmer's carries, Prowler pushes, and tire flips with the loaded ruck.

[demps]

form is looking spot on. keep the progression up

[oldforge]

Thanks man, I appreciate all the help so far.

[oldforge]

9/25/2012

Squat: 195x5x2, 195x10
Bench: 190x5x2, 190x8
DB rows: 30 per arm @ 60 lbs

Worked on focusing on my leg drive with the bench press, my last set felt really solid. I was really fired up to get under the bar today, it's nice having a solid program and specific goals to work towards.

[demps]

I skimmed the go ruck training article from 70s big. I'll have to read through it in detail tomorrow. You should post up your training for that as well.

[oldforge]

9/26/2012

Good idea, I'll keep track of my Goruck training here as well.
Tonight I did 1.5 miles with the ruck over some rocky terrain. There are some hilly sections good for sprints. The pack weighed out at a little over 40 pounds. I had intended to do the whole loop, which is 3.3 miles but it got dark and I left my headlamp in my car. I'll readily admit poor planning on that one. I did do the whole loop on Friday night which was pretty enjoyable. Since the Goruck takes place over night I feel I can't go wrong with training after dark. I was able to keep a good pace today and I don't feel like lifting yesterday interfered at all. I would be hesitant to lift after a hike though as my shoulders and upper back feel a little toasted when the ruck comes off.

[oldforge]

9/29/2102

Squat: 200x5x2, 200x10
Press: 105x5x2, 105x10
Deadlift: 345x5

Great session today, I got some excellent queues on my deadlift. I narrowed my stance pretty significantly and was able to take the tension out of my arms and get my chest up before the pull. Since my back injury was the result of a bad pull I'm really dialing in my form before the weight increases much more. I'm considering staying around this weight for a few more sessions to lock everything down.

On a side note, today was a really strong indication of how hitting a solid workout can relieve a lot of the stress of life. I feel pretty focused right now, and know I can better handle all the difficult shit going on around me. It's a good benefit.

[oldforge]

9/30/2102

Walked a local 5k with the rucksack on. Good exposure to covering some distance with the weighted pack over concrete. I walked at a pretty brisk pace with no issues. I feel very comfortable with the ruck. No pain in the legs or back. Good to go.