3PU's SS Training Log 3PU's SS Training Log

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Thread: 3PU's SS Training Log

  1. #1
    Join Date
    Feb 2010
    Location
    Highlands, Canada
    Posts
    85

    Default 3PU's SS Training Log

    • phoenix arizona seminar date
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    I've been doing a lot of reading here and not a lot of writing--so this intro to my log is my first post. I've learned a lot by hanging around and I hope I can start applying it.

    I'm getting over some tendinitis in my left wrist. I've been wearing a brace for a month and I'm near the end of my naproxen. It feels a lot better, just the occasional twinge when I rotate.


    STATS
    Age: 41
    Height: 6'
    Weight 230lbs
    bf%: approx. 24%


    WARMUP
    40 min. hike through hills with dogs, barn chores (climbing to loft, throwing hay, farmer's walk with heavy buckets, mucking out stalls, pulling sleds of manure, moving heavy tubs of water, etc.)


    SESSION #1
    WORKOUT A

    SQUAT
    45x5x2
    50x5x1
    80x3x1
    105x2x1
    135x5x3

    BENCH
    45x5x2
    65x5x1
    90x3x1
    120x2x1
    135x5x3

    DEADLIFT
    70x5x2
    110x3x1
    155x2x1
    185x5x1


    NOTES
    First time squatting with Converse--I like them. No problems today, everything went smoothly.


    RECOVERY
    Food: 3 cups coffee with cream, fried tomato, 4 boiled new potatoes, .25 lb Canadian Bacon, 3 fried eggs (from my chickens), 1.5 banana, 1 cup blueberries, 1 litre whole milk, 1 tbsp peanut butter, 1 scoop whey protein, roast beef sandwich (0.5lb home-cooked roast, 2 slices whole-grain bread, lime and honey mustard), .25 cup raspberries, bbq pacific salmon, 1tbsp real maple syrup, 1 cup green beans (from my garden), 2 cans Guinness
    Previous Night's Sleep: 6 hours (broken)
    Animal outside at chicken coop at 4am made chickens go crazy which woke dogs who then barked and woke me up. Went outside and there was a medium-sized animal pulling on the farm fence. Took off into the treeline when he heard me coming. Took a while to get back to sleep.

  2. #2
    Join Date
    Jun 2009
    Location
    Chicago, IL
    Posts
    2,150

    Default

    You have a chicken coup and drink Guinness? Awesome

  3. #3
    Join Date
    Aug 2009
    Location
    TX
    Posts
    1,416

    Default

    I predict greatness for this one.

    Quote Originally Posted by Mr.City View Post
    You have a chicken coup and drink Guinness? Awesome

  4. #4
    Join Date
    Jul 2010
    Location
    Bishop, CA
    Posts
    65

    Default

    Hey man, just stopping in! You sound like a pretty self sufficient dude! Where do you live? I wish I had chickens!

  5. #5
    Join Date
    Feb 2010
    Location
    Highlands, Canada
    Posts
    85

    Default

    Quote Originally Posted by Mr.City View Post
    You have a chicken coup and drink Guinness? Awesome
    Quote Originally Posted by misspelledgeoff View Post
    I predict greatness for this one.
    Thanks guys! This is my goal:

    http://www.wcgardenrail.com/guinness-strength.jpg



    Quote Originally Posted by pyrosis View Post
    Hey man, just stopping in! You sound like a pretty self sufficient dude! Where do you live? I wish I had chickens!
    I live in Ontario near Algonquin Park (our big National Park). The area is called Hastings Highlands. I try to be self-sufficient, it's a learning process. I grew up pretty comfortable in the suburbs.
    The chickens are really easy. Mine go free range all day and they put themselves to bed at night. All I have to do is let them out, give them some feed and some oyster shell, and fresh water and they're set for the day. I have a rooster too and he keeps an eye on them.
    We just raised chicks from day-olds but that's a lot more work. They're a nicer looking breed and their beaks aren't clipped.
    Last edited by 3PU; 08-09-2010 at 03:50 AM.

  6. #6
    Join Date
    Feb 2010
    Location
    Highlands, Canada
    Posts
    85

    Default

    I forgot...


    RECOVERY
    Food: 1 cup coffee with cream, .36 lb Canadian Bacon, 3 fried eggs (from my chickens), 0.5 banana, 1 cup blueberries, 1.5 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 cup of tea with milk, 1 peach, 2 wing steaks on bbq, chimichura sauce, marble cheddar, boiled head of broccoli, 1 can Guinness
    Previous Night's Sleep: 7 hours (broken once)

  7. #7
    Join Date
    Feb 2010
    Location
    Highlands, Canada
    Posts
    85

    Default

    Missed workout yesterday. Worked 530-7 then had company. Just took it as extra rest.

    RECOVERY
    Food: 3 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 peach, 5 pork tenderloin medallions with raspberry chipotle salsa, corn on the cob, tomato, goat cheese, basil, 1 Guinness, 1 oz Jameson's, 10 strawberries
    Previous Night's Sleep: 7 hours (broken once)


    Back at it today:
    WARMUP
    40 min. hike through hills with dogs, barn chores

    SESSION #2
    WORKOUT B

    SQUAT

    140x5x3

    PRESS
    95x5x3

    CLEAN
    95x3x5

    NOTES
    Think I may have re-injured my wrist--we'll see tomorrow. Wrist was painful and swollen after cleans today.

    RECOVERY
    Food: 2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 peach, 2 Moosehead, 2 huge fajitas with grass-fed beef, peppers, cheese, sour cream
    Previous Night's Sleep: 7 hours (broken once)

    edited to add:
    just checked nutritional info--
    Calories=4,026
    fat 221g
    carb 213g
    prot 250g
    Last edited by 3PU; 08-11-2010 at 07:40 AM. Reason: add nutritional info

  8. #8
    Join Date
    Feb 2010
    Location
    Highlands, Canada
    Posts
    85

    Default

    NOTES
    Wrist doesn't actually feel too bad today despite the cleans yesterday. 5 hours of brush-cutting and grass mowing for recovery.

    RECOVERY
    Food: 2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, lime and honey mustard), 1 peach, 2 Moosehead, 1 Faxe 10% Strong Beer, 1 Newcastle Brown Ale, 2oz Jameson's, 2 huge fajitas with grass-fed beef, peppers, cheese, sour cream
    Previous Night's Sleep: 8 hours (broken once)

    Looking forward to deadlift tomorrow...

  9. #9
    Join Date
    Feb 2010
    Location
    Highlands, Canada
    Posts
    85

    Default

    WARMUP
    40 min. hike through hills with dogs, barn chores

    SESSION #3
    WORKOUT A


    SQUAT
    145x5x3

    BENCH
    140x5x3

    DEADLIFT
    195x5x1


    NOTES
    Wrist felt pretty good today--I'm surprised because it was really acting up after the cleans. Feels even better than before now so go figure. No problems today, weights went up without a hitch. Slight noise from right knee while descending in squat. Like a cat playing with a plastic bag under a blanket or something. Little pain in centre of kneecap later in the day but it didn't affect the squat. I've worked now for 19 days straight with no day off. Looking forward to Sunday!

    RECOVERY
    Food: 2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 0.5 banana, 1 cup blueberries, 2 litres whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef & pork sandwich (0.5lb home-cooked roast and pork tenderloin, 2 slices whole-grain bread, goat cheese, red pepper), some cherries and strawberries, 1 Faxe 10% Strong Beer, 1 Newcastle Brown Ale, half a Rainbow Trout on the bbq, camembert with apples and pecans, cup of green beans from the garden, tomato, basil, cucumber, goat cheese, half a corn on the cob
    Previous Night's Sleep: 6 hours (broken once)

  10. #10
    Join Date
    Feb 2010
    Location
    Highlands, Canada
    Posts
    85

    Default

    starting strength nutrition camp
    NOTES
    Lost a half inch off waist this week but gained about three pounds. Great progress. Just followed simple instruction from SS and from 70s Big: Ate a lot of protein, didn't overdo milk because of high bodyfat, and otherwise ate mostly paleo. I feel like I'm eating pretty clean (except for today's Quarter Pounder due to a timing crunch) and I completely removed sugar from diet (except for 2 tbsp maple syrup with salmon). Maybe drank too much beer but I like beer.
    Tomorrow is first day off from work in 21 days--a big relief. I also double my chicken flock next monday!
    Ordered both books and DVD, should arrive this coming week. Great service at getstrong-dot-ca (Canadian distributor) after I screwed something up in my order they were helpful in rectifying it AND had my stuff in the mail within hours of placing order. Nice.

    RECOVERY
    Food:2 cups coffee with milk, fried tomato, .36 lb Canadian Bacon, 3 fried eggs, 1.5 banana, 1 cup blueberries, 1.5 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, roast beef sandwich (0.5lb home-cooked roast, 2 slices whole-grain bread, butter), bbq atlantic salmon and maple sausage, 1tbsp real maple syrup, mashed potatoes with corn, tomato, basil, and feta, 2 bottles of Moosehead
    Sleep 2 nights ago: 7 hours

    Food:2 cups coffee with milk, .36 lb Canadian Bacon, 3 fried eggs, 1 maple sausage, 1.5 banana, 1 cup blueberries, 1 litre whole milk, 2 tbsp peanut butter, 1 scoop whey protein, quarter pounder, half pound ground grass-fed beef, mashed potatoes with corn, 1 cup green beans, 4 oz Jamesons
    Previous night's sleep: 7 hours

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