Patt's Training Journal

[Patt]

Eighth Workout - 22-Apr-2009

Started at 5:45 today ... as I woke extremely early today.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 65 lbs
1x3 - 100 lbs
1x2 - 135 lbs
3x5 (work sets) - 170 lbs

Did not feel so good today ... that was a lot of work, and I had to struggle to keep form near the end.

Standing Press:
3x5 - Bar
1x3 - 55 lbs
1x2 - 70 lbs
3x5 (work sets) - 85 lbs

Getting better slowly ... form felt OK, but the weight seemed very heavy.

Power Clean:
3x5 - Bar
1x3 - 65 lbs
1x2 - 75 lbs
3x5 (work sets) - 90 lbs

Felt a bit better with the form today, didn't feel so uncoordinated, or that I was simply pulling all the weight with my arms.

Stretching:
10 minutes - full body

Summary:
Looking forward to doing some measurements tonight to see where I'm at. I felt OK in the gym this morning, and I have some basketball to play tonight, so hopefully I'll still have some legs.

 

[Patt]

Played almost 2 hours of full court basketball last night, and a cheap bastard pushed me as I jumped, and I landed awkwardly on my ankle. It is pretty tender today, but nothing too serious. Body is pretty tired this morning, and I'm hoping to have a nice relax day today to recover from the high level of activity yesterday. I know my boss wants to play squash today, but if the ankle doesn't feel better, I don't see it happening.

 

[Patt]

20-Apr-2009

Early morning session (started at 5:45). Play squash last night at 9:00-10:00, so I wasn't sure how I was going to feel, but after the intial sluggishness of the morning, I felt great once I actually started up at the gym.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 75 lbs
1x3 - 105 lbs
1x2 - 140 lbs
3x5 (work sets) - 175 lbs

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 85 lbs
1x2 - 105 lbs
3x5 (work sets) - 125 lbs

Deadlift:
2x5 - 95 lbs
1x3 - 115 lbs
1x2 - 165 lbs
1x5 (work set) - 195 lbs

Stretching:
10 minutes - full body

Summary:
I sprained my ankle a little bit on Wednesday evening, and so it was a bit tender, especially first thing this morning. I was a little worried about its stability, but it felt fine, even though I did wrap it this morning. That, and the squash last night was the first game in quite a while. I felt great while pummelling my boss into the ground, and I felt more mobile and with better breath than I've had in quite some time.

 

[Patt]

27-Apr-2009

Started at 6:00 today ... was pretty sluggish on the bike ride in, but felt good once the blood was moving.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 70 lbs
1x3 - 105 lbs
1x2 - 140 lbs
3x5 (work sets) - 180 lbs

A bit shaky in the last work set, but decent enough form.

Standing Press:
2x5 - Bar
1x5 - 55 lbs
1x3 - 65 lbs
1x2 - 75 lbs
3x5 (work sets) - 90 lbs

I started out hating this exercise, but I'm starting to enjoy the challenge.

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 70 lbs
1x2 - 80 lbs
3x5 (work sets) - 95 lbs

Gah ... backstep in this exercise. Felt horrily un-coordinated again. Really slowed myself down to try to get proper form, but it still felt goofy.

Stretching:
10 minutes - full body

Summary:
This was structured workout #10 ... almost half way through my initial program. After this week, I will be halfway, and will be doing measurements again to see where I'm at.

Felt pretty tired overall today, but it didn't affect what I lifted. However, I'm now sitting a work dreading the next 8 hours Will go for a walk at lunch to get the blood moving again!

 

[gramboh]

If you're having problems with power cleans, I suggest instead doing hang power cleans. You can do them from the hang (right above knee) or high hang (mid thigh). Basically, you eliminate the first part of the pull so you can focus on the 2nd pull which is the hardest/most important part of the exercise (as you know from SS if you've read that chapter). When you are starting out there isn't much benefit to going from the floor anyway (since you are deadlifting much heavier).

I've also found doing tall cleans helps a lot. Basically you start full extended (standing up) and jump shrug/pull under the bar. Really helps you focus on just the 2nd pull and eliminates timing issues. These have been helping me try to eliminate early arm pulling (reverse curling).

 

[Patt]

I'm having issues with flexibility too ... when I try to bring my elbows up front, I basically have to drop the weights on to my shoulder because my arms/wrists are too tight to bend that way. I will try to do the hang cleans next time to work on that form. I've been working on flexibility too, but obviously not enough. Thanks as always for the suggestions.

 

[gramboh]

Originally posted by: Patt
I'm having issues with flexibility too ... when I try to bring my elbows up front, I basically have to drop the weights on to my shoulder because my arms/wrists are too tight to bend that way. I will try to do the hang cleans next time to work on that form. I've been working on flexibility too, but obviously not enough. Thanks as always for the suggestions.

You'll want to work on tricep and wrist flexibility then. First thing to address, are you trying to hold the bar in your hand in the clean rack position? You should just be using a few fingers (say 3) to 'babysit' the bar while it rests on your front deltoid (shoulder) muscles. Not many people are flexible enough to have their elbows up high enough while their hand is closed over the bar. Regardless, it takes time to get comfortable with the rack position, as you have to push the bar into your throat (not comfortable). The other thing is getting confident in your rack (heh heh) to release your grip on the bar (to fingers only) when you whipping your elbows under.

 

[SociallyChallenged]

Originally posted by: Patt
I'm having issues with flexibility too ... when I try to bring my elbows up front, I basically have to drop the weights on to my shoulder because my arms/wrists are too tight to bend that way. I will try to do the hang cleans next time to work on that form. I've been working on flexibility too, but obviously not enough. Thanks as always for the suggestions.

The weight is supposed to entirely rest on the shoulders after the explosive movement. Also, during the transition of the power clean, you really only have your index and middle fingers left on the bar. The other fingers should be on the other side of the bar. Therefore I doubt it's actually wrist/finger flexibility as much as it is not knowing how to end the power clean (or rather, set up for a squat clean).

 

[Patt]

29-Apr-2009

Was not happy about rolling out of bed. However, seeing a glimpse of the sun shortly after 6 buoyed my spirits, and I rolled into the gym ready to go.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 70 lbs
1x3 - 110 lbs
1x2 - 145 lbs
3x5 (work sets) - 185 lbs

Had to really push to complete these today.

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 90 lbs
1x2 - 115 lbs
3x5 (work sets) - 130 lbs

Last couple were a strain, but the form felt pretty good.

Deadlift:
2x5 - 95 lbs
1x3 - 120 lbs
1x2 - 170 lbs
1x5 (work set) - 205 lbs

Although I felt it after finishing, this was the 'easiest' of the three exercises I did today.

Stretching:
10 minutes - full body

Summary:
Was happy to see one of the weight (deadlift) slip over 200 ... not much of a milestone necessarily, but still cool. I've got one more session until I'm halfway through my initial program. I'll be doing measurements this weekend to see how I've progressed.

 

[Patt]

Originally posted by: SociallyChallenged

Originally posted by: Patt
I'm having issues with flexibility too ... when I try to bring my elbows up front, I basically have to drop the weights on to my shoulder because my arms/wrists are too tight to bend that way. I will try to do the hang cleans next time to work on that form. I've been working on flexibility too, but obviously not enough. Thanks as always for the suggestions.

The weight is supposed to entirely rest on the shoulders after the explosive movement. Also, during the transition of the power clean, you really only have your index and middle fingers left on the bar. The other fingers should be on the other side of the bar. Therefore I doubt it's actually wrist/finger flexibility as much as it is not knowing how to end the power clean (or rather, set up for a squat clean).

Yeah, I think you're right. I went back and read that section again, and watched a few videos online to try to get it right. I'll be trying again tomorrow!

 

[SociallyChallenged]

Originally posted by: Patt

Originally posted by: SociallyChallenged

Originally posted by: Patt
I'm having issues with flexibility too ... when I try to bring my elbows up front, I basically have to drop the weights on to my shoulder because my arms/wrists are too tight to bend that way. I will try to do the hang cleans next time to work on that form. I've been working on flexibility too, but obviously not enough. Thanks as always for the suggestions.

The weight is supposed to entirely rest on the shoulders after the explosive movement. Also, during the transition of the power clean, you really only have your index and middle fingers left on the bar. The other fingers should be on the other side of the bar. Therefore I doubt it's actually wrist/finger flexibility as much as it is not knowing how to end the power clean (or rather, set up for a squat clean).

Yeah, I think you're right. I went back and read that section again, and watched a few videos online to try to get it right. I'll be trying again tomorrow!

Awesome, let us know how it goes. It gets WAY easier when you do that. I had the same trouble and now my power clean is decent at the very least.

 

[Patt]

01-May-2009

Started at 5:45 AM today. I am now officially 1/2 way through my initial program.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 75 lbs
1x3 - 110 lbs
1x2 - 145 lbs
3x5 (work sets) - 190 lbs

Felt stronger today, but still had to wheeze out the last couple of reps.

Standing Press:
2x5 - Bar
1x5 - 55 lbs
1x3 - 65 lbs
1x2 - 80 lbs
3x5 (work sets) - 95 lbs

Again, last few reps were struggle-ific, but I made them with decent form.

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 70 lbs
1x2 - 80 lbs
3x5 (work sets) - 100 lbs

Upping the weight, for the first few reps it felt really quite a bit better. Still not spot on the form, but still working on it! As I've read and notcied in some videos I watched, it actually might be easier with more weight because you can't simply fling it with your arms.

Stretching:
10 minutes - full body

Summary:
Half way through my initial 2 month program. I can see many gains so far ... my legs are much stronger, and more toned than they were, and I feel a much better sense of overall body balance. I am going to get my wife to help me re-do my measurements this weekend, and I'll post them then. I do know that I'm at about 227 right now, which is down approximately 20 lbs. from my starting point. :thumbsup:

 

[Patt]

04-May-2009

Didn't get to the measurements this weekend ... my wife wasn't around much, and the kids were demanding a lot of attention

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 75 lbs
1x3 - 115 lbs
1x2 - 155 lbs
3x5 (work sets) - 195 lbs

Last couple were hard to maintain form on, but I did so. Looking forward to breaking 200 on Wednesday.

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 95 lbs
1x2 - 115 lbs
3x5 (work sets) - 135 lbs

Gettin' heavy for my wussy chest and arms.

Deadlift:
1x5 - 95 lbs
1x6 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 215 lbs

Stretching:
10 minutes - full body

Summary:
Feeling good this morning. Working out in the AM really gets me going ... of course I'm tired by the end of the day, but I much prefer the gym than several cups of coffee with cream and sugar. I've now gone for more than a month without coffee, and I'm happy to say I think that cycle has been broken. Doesn't mean I won't ever have some, but it won't be a part of my routine anymore.

 

[Patt]

06-May-2009

Started at 5:35 AM today. Need to start going to be earlier, though waking up is not a problem.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 80 lbs
1x3 - 120 lbs
1x2 - 160 lbs
3x5 (work sets) - 202.5 lbs

200 lbs! In actual fact, the bar was unbalanced as I had a 2.5 lb on one side and a 5 lb on the other, leading it to be 202.5! Finally broke the 200 lb point with the squats. Felt much easier than Monday's 195 lbs ... go figure.

Standing Press:
2x5 - Bar
1x5 - 55 lbs
1x3 - 65 lbs
1x2 - 85 lbs
3x5 (work sets) - 100 lbs

Another 3 digit milestone! 100 lbs The last couple were suspect, and I think I'll probably be staying at the same weight for the next iteration of this exercise.

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 105 lbs

Slowly getting better ... need to practice more, but I definitely get a sweat going when I do this exercise as explosively as possible.

Stretching:
10 minutes - full body

Summary:
Two minor milestones today ... 200 lbs on the squats, and 100 lbs on the OH Press. I really like getting to the gym early, and getting my day started, but the issue I'm having is now I'm getting up earlier and earlier, I get to work earlier and earlier. Oh well, banking that time isn't the worst thing in the world.

I'm looking forward to a time where I can focus on cutting more than I am right now to get the weight down a bit.

 

[Patt]

Played 90 minutes of 2-on-2 basketball last night, and sweated up an absolute storm. Loved it though after the morning workout, I was pretty dead at the end.

 

[Patt]

08-May-2009

Felt horrible this morning. Ate like crap since my last workout and it really showed. I was sluggish, weak, and actually had to back off the numbers I was supposed to do today. Haven't felt this weak or unmotivated in a while. Really need to get the eating sorted out again ... I have been terribly unhappy with myself in the last couple of days, and wow, the results of eating poorly are very demonstrable.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 75 lbs
1x3 - 120 lbs
1x2 - 160 lbs
2x5 (work sets) - 205 lbs
1x5 - 195 lbs

Barely made the first two worksets, so I dropped 10 lbs off, and completed the last one decently enough. Will be repeating the 205 number when I'm feeling more energetic.

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 95 lbs
1x2 - 115 lbs
1x5 (work sets) - 135 lbs
2x5 - 120 lbs

Needed to drop 15 lbs off, and I could barely do that today. Was starting to get pretty angry with myself at this point.

Deadlift:
1x5 - 95 lbs
1x6 - 95 lbs
1x3 - 140 lbs
1x2 - 195 lbs
1x5 (work set) - 225 lbs

This was the only exercise that I 'met spec' on today. Probably mainly because I was angry at myself for failing the previous two.

Stretching:
10 minutes - full body

Summary:
I've had a couple of really stressful days, not enough sleep, and eating poorly. This was the first time that everything bad came together enough to affect my workouts. I am essentially just going to repeat this workout the next time to make it up.

 

[SociallyChallenged]

When you start to realize that you're not doing as well as you expect, take a step back and make sure you're calm. Getting irritated actually affects your lifts more and will affect your whole mood about it. Calm down, realize that sometimes you need to listen to your body, and work out accordingly. Everybody has bad days. Just gotta get through them with the best possible outlook. Sorry to hear ya had a bad one though. Hope the next sesh is better.

 

[Patt]

11-May-2009

Started at 5:40 AM today. Wonderfully empty gym to start my day with. Of course the bike ride to the gym was in a downpour. Re-doing last Wednesday's workout.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 80 lbs
1x3 - 120 lbs
1x2 - 160 lbs
3x5 (work sets) - 200 lbs

Standing Press:
2x5 - Bar
1x5 - 55 lbs
1x3 - 65 lbs
1x2 - 85 lbs
3x5 (work sets) - 100 lbs

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 105 lbs

Stretching:
10 minutes - full body

Summary:
Backtracked a little bit, and dialled back to re-do the last couple of workouts, which I felt were very sub-standard. Felt pretty good this morning, but the squats were hard. Got them done with decent form though. Will be re-doing my other workout from Friday again on Wednesday.

 

[Patt]

13-May-2009

Feeling the need to get a bit more sleep than I have been. 7 hours normally cuts it, but with the level of activity I've been trying to sustain recently, it obviously isn't. I still have no issues getting up in the morning, but my body just feels like it hasn't recovered as quickly as I might like.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 75 lbs
1x3 - 120 lbs
1x2 - 160 lbs
3x5 (work sets) - 205 lbs

Had a bit of trouble with my balance this morning, and often found I was trying to use my right side more than the left. I have a bit of a tweaked left knee, not sure what I did to it, but I think I might have been unconciously favouring my right hand side.

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 95 lbs
1x2 - 115 lbs
1x5 (work sets) - 140 lbs
1x5 - 130 lbs

Needed to back off the 140 ... barely finished two sets. There was no one in the gym, literally no one, or I would have asked someone for a spot, and I think I might have been able to do it.

Deadlift:
2x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 235 lbs

Felt strong doing this exercise, but the grip was definitely the weakest point today.

Stretching:
10 minutes - full body

Summary:
Not much else to say ... decent workout, and I got to work early this morning, so I can leave early :thumbsup:

 

[Patt]

Played 90 minutes of basketball with few breaks yesterday ... felt pretty good though I was smeared by a big dude at one point and landed awkwardly on my right wrist. Got a squash game lined up for tonight, so I hope it is OK.

 

[Patt]

20-May-2009

Came oh-so-close to just not showing up at the gym this morning, but I'm glad I was finally able to motivate myself to do so. Shortish session, but I'm a hell of a lot more awake than I was.

Warmup:
10 minute elliptical session.

Back Squats:
2x5 - Bar
1x5 - 75 lbs
1x3 - 120 lbs
1x2 - 160 lbs
3x5 (work sets) - 205 lbs

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 95 lbs
1x2 - 115 lbs
3x5 (work sets) - 130 lbs

Deadlift:
2x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 235 lbs

Stretching:
10 minutes - full body

Summary:
Need to work on the nutrition aspect more diligently, as I feel like I'm stalling in terms of the diet. That is my primary focus this week.

 

[Patt]

22-May-2009

Warmup:
10 minutes on the Stair Climber.

Back Squats:
2x5 - Bar
1x5 - 80 lbs
1x3 - 120 lbs
1x2 - 160 lbs
3x5 (work sets) - 200 lbs

Standing Press:
2x5 - Bar
1x5 - 55 lbs
1x3 - 65 lbs
1x2 - 85 lbs
3x5 (work sets) - 100 lbs

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 105 lbs

Stretching:
10 minutes - full body

Summary:
Was. Not. Motivated. Made it through, but ugh ... the Power Cleans were still a struggle.

 

[Patt]

25-May-2009

Nice empty gym early on a Monday morning.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 75 lbs
1x3 - 120 lbs
1x2 - 160 lbs
3x5 (work sets) - 205 lbs

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 95 lbs
1x2 - 115 lbs
3x5 (work sets) - 135 lbs

Deadlift:
2x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 235 lbs

Stretching:
10 minutes - full body

Summary:
Too bad I have to head into work Gorgeous day outside ... should be golfing or doing something else outdoors.

 

[Patt]

27-May-2009

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
3x5 (work sets) - 205 lbs

Standing Press:
2x5 - Bar
1x5 - 65 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 105 lbs

Power Clean:
2x5 - Bar
1x5 - 55 lbs
1x3 - 75 lbs
1x2 - 85 lbs
3x5 (work sets) - 105 lbs

Ab Work
50 knees-to-chest leglifts
50 normal crunches
30 sec x 3 side plank

Stretching:
10 minutes - full body

Summary:
Meh. Starting to need some variety. Looking forward to the first phase being done so I can vary up some of the exercises.

 

[Patt]

29-May-2009

Played squash last night for about an hour, and then only had 6 hours of sleep. Expectations were pretty low heading into the gym this morning, but I was surprisingly energized.

Warmup:
10 minute bike ride.

Back Squats:
2x5 - Bar
1x5 - 95 lbs
1x3 - 145 lbs
3x5 (work sets) - 210 lbs

Bench Press:
2x5 - Bar
1x5 - 65 lbs
1x3 -85 lbs
1x2 - 115 lbs
3x5 (work sets) - 140 lbs

Deadlift:
2x5 - 95 lbs
1x3 - 135 lbs
1x2 - 185 lbs
1x5 (work set) - 235 lbs

Stretching:
10 minutes - full body

Summary:
Felt pretty good today, but I'm already fearing the crash I'm going to experience later in the day. Positively gorgeous day though ... warm, no wind and no clouds ... due to be like this all weekend too. I have a fence to demolish and some other yard work to get done, so there'll be a heavy hit on my sunscreen supply.