Learning things the hard way

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Chessman
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Learning things the hard way

Post by Chessman » Sat Oct 29, 2011 12:50 pm

Because it's time.

10/24/2011
deadlift 110kg 5x5
hip ext. on suspension trainer 3x:45
floor hip extensions 3x10L/R
farmer walks 2x32kg EDT 5:00 9.5x (up and down my floor 4x= 1)

10/25
weighted chins 16kg 4x5
curls 30kg 10, 7, 7
jump rope 100s: 3

10/26
squats 75kg 4x10
good mornings 60kg 3x10
pullups 1x20
band pulldowns x2
L-sits :10x5 :20x1

10/27
bench 102.5kg 5, 5, 8
weighted dips 12kg 10, 16kg 10, 20kg 10, 24kg 10, 8, 7, 5 bodyweight 15 didn't know I could do these
pullups 15, 10, 10
sandbag walk 22kg 30:00

10/28
squats 80kg 5x10
weighted chins 16kg 5x10 felt freakish strong, not sure why
curls 25kg 10, 7, 8 burned out on chins

10/29 off
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Holland Oates
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Re: Learning things the hard way

Post by Holland Oates » Sat Oct 29, 2011 2:07 pm

Awesome. Glad you're posting your log.
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Beer Jew
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Re: Learning things the hard way

Post by Beer Jew » Sat Oct 29, 2011 2:14 pm

Good training. Always good to knuckle down with a barbell.

How the heck are you benching 20 kg more than you're squatting?

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Re: Learning things the hard way

Post by Blaidd Drwg » Sat Oct 29, 2011 2:15 pm

Nice.

For as much shit as we give for all the kettlenuttery, what you're doing looks sensible. I like the basic movements plus a weighted carry. Smaht.
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Re: Learning things the hard way

Post by Mickey O'neil » Sat Oct 29, 2011 2:57 pm

Blaidd Drwg wrote:I like the basic movements plus a weighted carry. Smaht.
Me too.

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Re: Learning things the hard way

Post by Chessman » Sun Oct 30, 2011 12:31 am

The Beer Jew wrote:Good training. Always good to knuckle down with a barbell.

How the heck are you benching 20 kg more than you're squatting?
Thanks guys. I read the Juggernaut book this week and wondered about his rep scheme so I calculated my %s and tried it out on the squat just for fun.
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Re: Learning things the hard way

Post by Chessman » Sun Oct 30, 2011 3:32 am

deadlift
5x56kg
5x72.5
3x87.5
5x95
5x110
122.5kgx7

leg raises: 15, 15, 12, 12
13-1 reverse ladder burpees/swings 28kg KB for time 10:57
farmer walks 2x32kg AMRAP 5:00 9x

Burpee/swing ladder new PR by 1:30. I reversed the order from swing/burpee and love the results. Burpees feel fresher and moved up in weight.

Famer walk: new PR today by 1and1/2 rounds. Up from 7.5x

Workout today felt awesome. Feel like I can make steady progress without killing myself and I've been wanting that for some time.
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Re: Learning things the hard way

Post by Soupbone » Mon Oct 31, 2011 3:57 am

I am really glad you are posting a log. Keep up the fantastic work.
I just started a blog called The Happy Grappler. Check it out at http://happygrappler.blogspot.com

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Re: Learning things the hard way

Post by vern » Mon Oct 31, 2011 5:43 am

Glad to see your log here Dave. Give 'em hell!
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Re: Learning things the hard way

Post by Chessman » Mon Oct 31, 2011 9:12 am

Thanks for the support, guys! I appreciate any critiques as well.

Today
bench 5x45kg, 5x55, 5x65
5x72.5
5x82.5
9x92.5
first time doing bench with a spot in a long time. 9th rep was crap. I do better without a spot, I guess!

chins +16kg: 10, 6, 6, 5
dips +24kg 10, 10, 10, 7
jump rope: 30:00

Goals: 300/400/500 club kg: 136/181/227
Current maxes: bench 120kg, squat 140kg, dead 160kg


Was motivated by this today from CFFB:
Here is my guide for size and strength.

Consistency. Stop program jumping. Find a program. Commit to it and do not waver for 1 year.

Sleep. Like a 2 year and realize you need a full nights sleep and naps.

Eat. Like it was your last meal.

Stop trying to create your own special secret squirrel hybrid program (edit: I love this part, this is me). If you knew what you were doing you would already be strong, fit and have a site with 15,000 hits a day, a best-selling book and a sold out seminar.

Stop posting. The guy with 15,000 posts on the message boards is not an expert. Do NOT listen to him. He does not even workout. How could he? He doesn’t have time, he has 15,000 posts!
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Re: Learning things the hard way

Post by Chessman » Tue Nov 01, 2011 9:24 am

Nonlift day.

snatch 16kg KB 10:00 201x
jump rope 30:00

Almost quit 3x during the workout. Stuck with it and felt great afterward. Beat back the chaos just a little bit more today.
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Re: Learning things the hard way

Post by Chessman » Wed Nov 02, 2011 8:24 am

Wow. Squats today.
5x52.5kg
5x65
3x77.7
5x82.5
5x95
10x107.5 (that got my attention)
then
5x10 75kg
This was my first time doing the 531 squat workout with the "boring but big" component. Didn't take as long as i thought but the last two sets of 10 were pretty tough. Sets were "ass to medicine ball" so I don't cheat. I can see doing lots of foam rolling in the days ahead.

I'm using Wendler's projected max equation to see how my effort was each day and it looks like my projected max today was around 143kg so my efforts were right on track.

Looking forward to tomorrow and completing the first week of 531.

BTW, this 531 calculator is extremely helpful: http://blackironbeast.com/5/3/1/calculator
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Re: Learning things the hard way

Post by Chessman » Thu Nov 03, 2011 4:23 am

Rest day. Very sore.

pullups 2x10
walked 10,000 steps

Notes:
don't do 5+ sets if you're gonna do 5x10 after that. Too much.
Back off the 5+ sets by NOT trying to go to failure. Wendler advised against it and I didn't listen because I was pumped up to be doing this this week. But it's looking like good advice.
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Re: Learning things the hard way

Post by Chessman » Fri Nov 04, 2011 7:30 am

Trainin' the pumpkins

Military press
5x27.5kg
5x35
3x42.5
5x45
5x52.5
6x57.5

chins +16kg 5x5
bench 75kg 4x10
DB rows 35kg 13L/R, 13L/R, 4L/R

Notes:
1. caught a cramp below the right lat on the 3rd set of DB rows. Got too pumped up again and over did it. But at least I'm enthusiastic about training. LOL. Will back off a little next time

2. legs not as sore today as i thought. Lots of foam rolling and tennis ball.

3. Chinup strength is going down. Volume too low. Need to do weighted chins 2x a week but do body weight chins maybe 2x a week too. Can't let chins slip again because they go away fast and come back slow. Not going to go through that again after so much hard work.

4. lat is sore so no conditioning work today. Shows that I need to learn that being gungho can retard progress. i would have gotten more out of dialing back the rows and then doing conditioning than pushing the rows and catching a cramp.

Thought of this while training press today:
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Re: Learning things the hard way

Post by Chessman » Sun Nov 06, 2011 5:12 am

11/05 Rest day
45:00 exercise bike 460 cal burned
just maintenance movement

11/06 deadlift day
5x60kg
5x72.5
3x87.5
3x102.5
3x117.5
3x130kg

squat 75kg 2x10, 1x12 felt like doing more but reeled it back in
good morning 60kg 3x10
deadlift 80kg 4x10
Felt great this morning and had to actually stop myself or I would have just kept going.

Wonder when I'll look like this:
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:happiness:
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Re: Learning things the hard way

Post by The Ginger Beard Man » Sun Nov 06, 2011 4:41 pm

Great to see you keeping a log here.
Are you doing any IMA training these days?
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Re: Learning things the hard way

Post by Chessman » Mon Nov 07, 2011 5:45 am

I do IMA these days for personal reasons so I do qigong, stretching and mostly forms. Been playing with Chen style lately and looking at learning cannon fist early next year. How about you?
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Re: Learning things the hard way

Post by Chessman » Mon Nov 07, 2011 5:53 am

Bench day
5x45, 5x55, 3x65
3x77.5kg
3x87.5
7x97.5
weighted chins +16kg 5x5 felt strong
weighted dips +20kg 4x10
curls 25kg 12, 12, 10
bench 60kg (half of max) 5x10 with only :30 rest between sets

Notes:
Felt great today. Very energetic. workout went very well. higher reps in curls working better than 6-8. Last bench sets went fast! No problem. Need to make sure I don't add volume as I get stronger. I feel I'm getting stronger already and my natural inclination is to add volume. That's my inexperience and immaturity talking. I think I need to save the strength the program is building so I can increase the max at the end of next week, not splurge it on more volume. At least for now. :)
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Re: Learning things the hard way

Post by Chessman » Tue Nov 08, 2011 9:49 am

Rest day
maintenance movement
45:00 exercise bike 476 cal burned
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Re: Learning things the hard way

Post by Chessman » Wed Nov 09, 2011 2:03 pm

Allowed a total jerk to ruin my day so no lifting. But I squeezed in a workout at night.

45:00 bike 3:00/TRX push/pull combo

Don't let the jerkoffs win. I took my day back.

New goal: workout 30 days straight. Get in at least maintenance movement everyday. 11 days in so far.
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Re: Learning things the hard way

Post by Chessman » Thu Nov 10, 2011 7:19 am

squat day
3 warmup sets then
3x90kg
3x102.5
6x115

assistance
squat 80kg 5x10
100 jumps/5 chins x10

Notes:
Wanted to do double Kb clean EDT 5:00 but burned out the low back on the squat. Moved the % on 5x10 up to almost 60% instead of 50%, which felt too light. This was harder and felt about right. Jumps and chins today felt very strong.

Was very motivated today by this:

An inspiration to us short guys everywhere.
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Re: Learning things the hard way

Post by Chessman » Fri Nov 11, 2011 6:06 am

bench day
warmup sets then
3x77.5kg
3x87.5
5x97.5

DB rows 30kg: 20L/R, 20L/R, 15L/R
high rep bench 70kg 4x10, 1x8 :45 rest between sets

notes:
Strained my neck yesterday doing chins so the weighted dips, weighted chins, curls, etc are out. Bench felt great today, getting stronger. Pulled my left delt in April trying to do ring muscle ups and it has bothered me ever since. Every bench press or shoulder press reminds me it's there. After doing 3 sets of high rep rows today, that slight nagging pain disappeared! Will definitely be keeping those. High rep bench was harder today. Went up 10kg over last time and that last set was really hard. Felt a little sick 15:00 later. Definitely pushed it today. Feel hungry all the dang time. trying to stick to clean food and eating more.
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Re: Learning things the hard way

Post by Chessman » Sat Nov 12, 2011 4:04 am

cardio day
day 14 in my 30 day "workout every day challenge"

exercise bike 41:00 burned 400 cal

Weight up to 86.4 kg but my pants fit exactly as before. That's 2kg in a very short time so I'm very happy with the progress.
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Re: Learning things the hard way

Post by Chessman » Sun Nov 13, 2011 9:52 am

deadlift
day 15 of my 30 day challenge
warmup sets then
5x110kg
3x122.5
4x137.5

deadlift 90kg 5x10
walked 30:00

Notes:
Less than positive today and workout didn't change that. Needed to hit 6x137.5 for new PR but only got 4. New mantra: Progression isn't always linear.
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Re: Learning things the hard way

Post by Chessman » Mon Nov 14, 2011 12:09 pm

bench
day 16 of the 30 day challenge

warmup sets then
5x82.5kg
3x92.5
7x105

weighted chins +16kg 5,7,5,5 bodyweight chins 10, 8
bench 80kg 3x10
DB row 30kg 15l/r, 10l/r

notes: bench felt great today. Weighted chins not where I want them to be. DB row was also weaker. But solid progress today. No time for conditioning.
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