## Token Red Man Log

**Moderator:** Dux

### Token Red Man Log

It's been too long. I got into all this by way of PTP and the cattleballs way back in 2001. I made a lot of progress from 01 to 2004. Got certified as an RKC in 2003, and even won 1st place in the 2004 GS Nationals with the 24kg in the 100+ kilo class. Had my falling out with Pavel because of my associations with this place. 2005 to 06 began the gradual decline and my eventual decline into a deep clinical depression. Formal diagnosis of my clinical depression and PTSD happened in 2006, which I've had since childhood. For the first time I was actually treating my depression with anti-depressants, therapy, etc. Prior to that, I just drank a lot. Probably blacked out a hundred plus times. I'm Native American, what can I say, we like to drink. I've tried to rebound numerous times, but failed repeatedly. 2009 was the year I discovered I have a congenital heart defect by way of a massive heart attack. Doctor told me not to lift heavy. For exercise it was recommended I walk and lift light weights. Thus began another setback. After a year and seeing how fat I'd gotten, I said fuck it, I don't care what the doc says, I'm lifting how I wanna lift. I mean I survived all those grueling humps in the Marines and was fine. I figured it was the fat I was carrying. March 2010 was when I started to take control again. I'm 5'7" and was 256lbs at that point. With alternating cycles of Strong Lifts 5x5 and kettlebell training, I've brought myself down to 200lbs. I'm at 210 today, I gained 10lbs over the Holidays, but am working on shedding that quickly now that the obligation of cooking and entertaining family over the Holidays is over and I can focus on training again. Anyway, thought I'd lay down why I haven't been around before I start this new training log.

My goals this coming 2012 is to get to a 405lb deadlift, that's priority one. I was hitting 315 for sets of 5 reps earlier this year, so I figure this isn't too unrealistic of a goal. I'd like to fit in some cycles of kettlebell training here and there. I'm not sure if I'd want to go the GS route again, who knows, maybe. I just want to get hella strong and then go from there.

I just finished a 4 month cycle with the kettlebells. My curiosity was piqued by Bud Jeffries high rep swings, so a lot of my training was focused around that as well presses and pullups. I figured I'd do PTP for a month or maybe 6 weeks as a transition back to barbell training, see how far I can take my deadlift 5 rep max and then go from there.

Yesterday's training:

Deadlift:

1 x 5 x 185

1 x 5 x 165

Side Press:

1 x 5 x 45

1 x 5 x 45

Today's training:

Deadlift:

1 x 135

1 x 186

1 x 5 x 195

1 x 5 x 175

Side Press:

1 x 5 x 47.5

1 x 5 x 45

Janda Situps:

2 x 5

My goals this coming 2012 is to get to a 405lb deadlift, that's priority one. I was hitting 315 for sets of 5 reps earlier this year, so I figure this isn't too unrealistic of a goal. I'd like to fit in some cycles of kettlebell training here and there. I'm not sure if I'd want to go the GS route again, who knows, maybe. I just want to get hella strong and then go from there.

I just finished a 4 month cycle with the kettlebells. My curiosity was piqued by Bud Jeffries high rep swings, so a lot of my training was focused around that as well presses and pullups. I figured I'd do PTP for a month or maybe 6 weeks as a transition back to barbell training, see how far I can take my deadlift 5 rep max and then go from there.

Yesterday's training:

Deadlift:

1 x 5 x 185

1 x 5 x 165

Side Press:

1 x 5 x 45

1 x 5 x 45

Today's training:

Deadlift:

1 x 135

1 x 186

1 x 5 x 195

1 x 5 x 175

Side Press:

1 x 5 x 47.5

1 x 5 x 45

Janda Situps:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Deadlift:

1 x 135

1 x 185

1 x 5 x 205

1 x 5 x 185

Side Press:

1 x 5 x 50

1 x 5 x 45

Janda Situps:

2 x 5

1 x 135

1 x 185

1 x 5 x 205

1 x 5 x 185

Side Press:

1 x 5 x 50

1 x 5 x 45

Janda Situps:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Deadlift:

1 x 135

1 x 185

1 x 5 x 215

1 x 5 x 195

Side Press:

1 x 5 x 52.5

1 x 5 x 47.5

Janda Situps:

2 x 5

1 x 135

1 x 185

1 x 5 x 215

1 x 5 x 195

Side Press:

1 x 5 x 52.5

1 x 5 x 47.5

Janda Situps:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

DL:

1 x 135

1 x 185

1 x 5 x 225

1 x 5 x 205

SP:

1 x 5 x 55

1 x 5 x 50

Janda Situps:

2 x 5

1 x 135

1 x 185

1 x 5 x 225

1 x 5 x 205

SP:

1 x 5 x 55

1 x 5 x 50

Janda Situps:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Thanks Trip.Trip wrote:Welcome home

Preparing for the day when the zombies come.

### Re: Token Red Man Log

DL:

1 x 135

1 x 185

1 x 225

1 x 5 x 235

1 x 5 x 210

SP:

1 x 5 x 57.5

1 x 5 x 52.5

Janda Sit-ups:

2 x 5

1 x 135

1 x 185

1 x 225

1 x 5 x 235

1 x 5 x 210

SP:

1 x 5 x 57.5

1 x 5 x 52.5

Janda Sit-ups:

2 x 5

### Re: Token Red Man Log

DL:

1 x 135

1 x 185

1 x 225

1 x 5 x 245

1 x 5 x 220

SP:

1 x 45

1 x 55

1 x 5 x 60

1 x 5 x 55

Janda Sit-ups:

2 x 5

1 x 135

1 x 185

1 x 225

1 x 5 x 245

1 x 5 x 220

SP:

1 x 45

1 x 55

1 x 5 x 60

1 x 5 x 55

Janda Sit-ups:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

DL:

1 x 135

1 x 185

1 x 225

1 x 5 x 255

1 x 5 x 230

SP:

1 x 45

1 x 55

1 x 5 x 62.5

1 x 5 x 57.5

Janda Sit-ups:

2 x 5

1 x 135

1 x 185

1 x 225

1 x 5 x 255

1 x 5 x 230

SP:

1 x 45

1 x 55

1 x 5 x 62.5

1 x 5 x 57.5

Janda Sit-ups:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

DL:

1 x 135

1 x 185

1 x 225

1 x 5 x 265

1 x 5 x 240

SP:

1 x 45

1 x 55

1 x 5 x 65

1 x 5 x 60

Janda Sit-ups:

2 x 5

1 x 135

1 x 185

1 x 225

1 x 5 x 265

1 x 5 x 240

SP:

1 x 45

1 x 55

1 x 5 x 65

1 x 5 x 60

Janda Sit-ups:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Deadlift:

1 x 135

1 x 185

1 x 225

1 x 5 x 275

1 x 5 x 250

Side Press:

1 x 45

1 x 55

1 x 65

1 x 5 x 67.5

1 x 5 x 62.5

Bodyweight is now down to 205.8lbs, down from 212.8lbs on 12/27/11.

1 x 135

1 x 185

1 x 225

1 x 5 x 275

1 x 5 x 250

Side Press:

1 x 45

1 x 55

1 x 65

1 x 5 x 67.5

1 x 5 x 62.5

Bodyweight is now down to 205.8lbs, down from 212.8lbs on 12/27/11.

Preparing for the day when the zombies come.

- Mickey O'neil
- Lifetime IGer
**Posts:**21998**Joined:**Wed Dec 07, 2005 2:49 pm**Location:**The Pale Blue Dot

### Re: Token Red Man Log

Thanks Mick.

### Re: Token Red Man Log

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 285

1 x 5 x 260

SP:

1 x 45

1 x 55

1 x 65

1 x 5 x 70

1 x 5 x 65

Janda Sit-ups

2 x 5

*Hands at sides on up portion, Hands at chest on the negative.

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 285

1 x 5 x 260

SP:

1 x 45

1 x 55

1 x 65

1 x 5 x 70

1 x 5 x 65

Janda Sit-ups

2 x 5

*Hands at sides on up portion, Hands at chest on the negative.

Preparing for the day when the zombies come.

### Re: Token Red Man Log

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 295

1 x 5 x 265

SP:

1 x 45

1 x 55

1 x 65

1 x 3 x 72.5

1 x 72.5

1 x 72.5

1 x 5 x 65

Janda Sit-ups:

2 x 5

*Hands at sides on sit-up, Hands at chest on negative.

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 295

1 x 5 x 265

SP:

1 x 45

1 x 55

1 x 65

1 x 3 x 72.5

1 x 72.5

1 x 72.5

1 x 5 x 65

Janda Sit-ups:

2 x 5

*Hands at sides on sit-up, Hands at chest on negative.

Preparing for the day when the zombies come.

### Re: Token Red Man Log

5 minutes with the foam roller

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 305

1 x 5 x 275

*It's starting to feel heavy, so we'll see how much further I can go. I've got 2 more training days this week, 3 if I lift Saturday. If I can make it to 325lbs on Friday for 5 reps and still feel okay Saturday morning, I may go for 335 and just terminate this cycle there and do a back off week.

SP:

1 x 45

1 x 55

1 x 65

1 x 5 x 72.5

1 x 5 x 65

*Yesterday, I managed only 3 reps with 72.5 on the Side Press. The third rep felt wobbly, so I didn't even attempt a third. Today I managed all 5 reps to my surprise. The 4th rep was a struggle, but still felt better than that wobbly 3rd rep from yesterday, so decided to go for the 5th rep.

Janda Sit-ups:

2 x 5

*Hands at sides on sit-up, hands at chest on negative.

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 305

1 x 5 x 275

*It's starting to feel heavy, so we'll see how much further I can go. I've got 2 more training days this week, 3 if I lift Saturday. If I can make it to 325lbs on Friday for 5 reps and still feel okay Saturday morning, I may go for 335 and just terminate this cycle there and do a back off week.

SP:

1 x 45

1 x 55

1 x 65

1 x 5 x 72.5

1 x 5 x 65

*Yesterday, I managed only 3 reps with 72.5 on the Side Press. The third rep felt wobbly, so I didn't even attempt a third. Today I managed all 5 reps to my surprise. The 4th rep was a struggle, but still felt better than that wobbly 3rd rep from yesterday, so decided to go for the 5th rep.

Janda Sit-ups:

2 x 5

*Hands at sides on sit-up, hands at chest on negative.

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Foam rolled my skinny Navajo ass for about 5 minutes.

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 315

1 x 5 x 285

*Well, I think it's safe to say that all those high rep 1,000 swings with the 53lb kettlebell is a great way to burn the fat and retain deadlifting stremph. Kept my same deadlift numbers for 5 reps from doing Stronglifts 5 x 5 around 6 months ago.

SP:

1 x 45

1 x 55

1 x 65

1 x 4 x 75

1 x 75

1 x 5 x 67.5

*Did better on these than I thought I would. Felt like I probably could hit all 5 tonight, but decided it would be better to leave something in the tank than risk hurting myself. I'll go for 75 again tomorrow and see if I can hit all 5.

Janda Sit-ups:

2 x 5

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 5 x 315

1 x 5 x 285

*Well, I think it's safe to say that all those high rep 1,000 swings with the 53lb kettlebell is a great way to burn the fat and retain deadlifting stremph. Kept my same deadlift numbers for 5 reps from doing Stronglifts 5 x 5 around 6 months ago.

SP:

1 x 45

1 x 55

1 x 65

1 x 4 x 75

1 x 75

1 x 5 x 67.5

*Did better on these than I thought I would. Felt like I probably could hit all 5 tonight, but decided it would be better to leave something in the tank than risk hurting myself. I'll go for 75 again tomorrow and see if I can hit all 5.

Janda Sit-ups:

2 x 5

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Foam rolled for about 5 minutes.

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 315

1 x 3 x 325

*30 seconds later...

1 x 325

*1 minute later...

1 x 325

*It's time for a back off week. My butt hurts.

SP:

1 x 45

1 x 55

1 x 65

*1st attempt at 75, stalled

1 x 75 (was thinking, okay, I'll do singles from here until I get 5 of them)

*Next attempt at 75, stalled again, said fuck it. My CNS must be burnt out. Time to go home.

DL:

1 x 135

1 x 185

1 x 225

1 x 275

1 x 315

1 x 3 x 325

*30 seconds later...

1 x 325

*1 minute later...

1 x 325

*It's time for a back off week. My butt hurts.

SP:

1 x 45

1 x 55

1 x 65

*1st attempt at 75, stalled

1 x 75 (was thinking, okay, I'll do singles from here until I get 5 of them)

*Next attempt at 75, stalled again, said fuck it. My CNS must be burnt out. Time to go home.

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Rested three days. Still feel slightly sore in my glutes. School started and it's a back off week.

DL:

1 x 5 x 135

1 x 5 x 155

1x 5 x 185

MP:

1 x 5 x 52.5

1 x 5 x 65

1 x 5 x 80

Janda Sit-ups:

2 x 5

*hands in down position on sit-up, at chest on negative.

Sent from my iPhone using Forum Runner

DL:

1 x 5 x 135

1 x 5 x 155

1x 5 x 185

MP:

1 x 5 x 52.5

1 x 5 x 65

1 x 5 x 80

Janda Sit-ups:

2 x 5

*hands in down position on sit-up, at chest on negative.

Sent from my iPhone using Forum Runner

### Re: Token Red Man Log

Yesterday was the first day of my 'Stretch & Relaxation' class. The instructor is a hottie. I am a tight and inflexible dude, so this class is gonna be a good supplement to my strength training.

Today's Training....

DL:

1 x 5 x 135

2 dead hang chin-ups

1 x 5 x 155

3 dead hang chin-ups

OHP:

1 x 5 x 52.5

1 x 5 x 65

1 x 5 x 80

Dead hang Chin-ups:

3 x 5 (BW only)

*These were alternated with the OHP's

Janda Sit-ups:

2 x 5 (up and down with hands at chest)

Hip flexor stretch.

Today's Training....

DL:

1 x 5 x 135

2 dead hang chin-ups

1 x 5 x 155

3 dead hang chin-ups

OHP:

1 x 5 x 52.5

1 x 5 x 65

1 x 5 x 80

Dead hang Chin-ups:

3 x 5 (BW only)

*These were alternated with the OHP's

Janda Sit-ups:

2 x 5 (up and down with hands at chest)

Hip flexor stretch.

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Tested my maxes yesterday in preparation for the start of 5/3/1. I am one weak ass Injun. But that'll change. Anyway, I squatted 275lbs for one rep. I barely got out of the hole. Several months ago, I was squatting 295 for at least 3 sets of 5 reps, but I've lost 40lbs since then. I OHP'd 135lbs. My press stayed about the same. I benched 205. I probably could've gone for 225 because 205 went up pretty solidly, but afterwards I felt a slight dull ache on the head of my tricep, so I figured, better to start of light and then have some good training than injure myself and not start at all. I didn't test my dead, but I managed to pull 325 for 3 reps over a week ago. I calculate my max around 345, but am dialing it back to 335 in the interest of saving myself an injury. Ever since that 325 for 3 reps, I've felt a dull ache below the right butt cheek that's just starting to go away. So my starting weights for training will be based off of 90% of those maxes.

Today's training:

I'm gonna do 'Boring but big' with the intent of packing on some muscle to burn some of this flab off of me.

OHP:

Warmup:

1 x 5 x 47.5

1 x 5 x 60

1 x 3 x 72.5

Work sets:

1 x 5 x 77.5

1 x 5 x 90

1 x 11 x 102.5

Assistance:

OHP:

5 x 10reps x 60

Chin-ups:

10, 10, 2, 2, 5, 5, 4, 3, 3, 3, 3 = total volume of 50 chin-ups.

Wrapped up with my Stretch & Relaxation class.

Today's training:

I'm gonna do 'Boring but big' with the intent of packing on some muscle to burn some of this flab off of me.

OHP:

Warmup:

1 x 5 x 47.5

1 x 5 x 60

1 x 3 x 72.5

Work sets:

1 x 5 x 77.5

1 x 5 x 90

1 x 11 x 102.5

Assistance:

OHP:

5 x 10reps x 60

Chin-ups:

10, 10, 2, 2, 5, 5, 4, 3, 3, 3, 3 = total volume of 50 chin-ups.

Wrapped up with my Stretch & Relaxation class.

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Second day on 5/3/1 Boring But Big....

Deadlift:

Warmup:

1 x 5 x 120

1 x 5 x 150

1 x 5 x 180

Work Sets:

1 x 5 x 195

1 x 5 x 225

1 x 14 x 255

Assistance:

5 x 10 reps x 150

*This may have been 6 sets because I lost count, so just to make sure, went ahead and did another set

Ab Wheel Rollout:

5 x 10

*Assistance for Boring But Big says to do Hanging Leg Raises, but could barely do one. My abs are smoked from testing my maxes on Sunday, so stuck with the ab wheel and 5 sets of 10 reps alone was tough.

Deadlift:

Warmup:

1 x 5 x 120

1 x 5 x 150

1 x 5 x 180

Work Sets:

1 x 5 x 195

1 x 5 x 225

1 x 14 x 255

Assistance:

5 x 10 reps x 150

*This may have been 6 sets because I lost count, so just to make sure, went ahead and did another set

Ab Wheel Rollout:

5 x 10

*Assistance for Boring But Big says to do Hanging Leg Raises, but could barely do one. My abs are smoked from testing my maxes on Sunday, so stuck with the ab wheel and 5 sets of 10 reps alone was tough.

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Bench Press:

Warm-up:

1 x 5 x 72.5

1 x 5 x 92.5

1 x 3 x 110

Work Sets:

1 x 5 x 120

1 x 5 x 137.5

1 x 16 x 157.5

Assistance:

Bench Press:

5 x 10 reps x 92.5

Dumbell Row:

5 x 10 reps x 45

Warm-up:

1 x 5 x 72.5

1 x 5 x 92.5

1 x 3 x 110

Work Sets:

1 x 5 x 120

1 x 5 x 137.5

1 x 16 x 157.5

Assistance:

Bench Press:

5 x 10 reps x 92.5

Dumbell Row:

5 x 10 reps x 45

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Squats:

Warm-up:

1 x 5 x 100

1 x 5 x 122.5

1 x 3 x 147.5

Work Sets:

1 x 5 x 160

1 x 5 x 185

1 x 14 x 210

Assistance:

Squats:

5 x 10 reps x 122.5

Leg Curls:

1 x 10 x on 1st setting

1 x 10 x on 2nd setting

1 x 10 x on 3rd setting

1 x 10 x on 4th setting

1 x 10 x on 5th setting

Warm-up:

1 x 5 x 100

1 x 5 x 122.5

1 x 3 x 147.5

Work Sets:

1 x 5 x 160

1 x 5 x 185

1 x 14 x 210

Assistance:

Squats:

5 x 10 reps x 122.5

Leg Curls:

1 x 10 x on 1st setting

1 x 10 x on 2nd setting

1 x 10 x on 3rd setting

1 x 10 x on 4th setting

1 x 10 x on 5th setting

Preparing for the day when the zombies come.

### Re: Token Red Man Log

Beginning of my second week on 5/3/1. I was very sore all week, especially after squats. Appetite is up as well.

Overhead Press:

Warm-up Sets:

1 x 5 x 47.5

1 x 5 x 60

1 x 5 x 72.5

Work Sets:

1 x 5 x 85

*I forgot I'm only supposed to do 3 reps.

1 x 3 x 97.5

1 x 11 x 110

Assistance:

Overhead Press:

5 x 10 reps x 65

Chin-ups:

3, 3, 4, 4, 5, 5, 6, 6, 4, 1, 2, 3, 4 = 50 reps total

* I don't know what happened on these. Upon jumping on the bar for my first set, I felt a pinch in my right shoulder, so I didn't go for ten reps. Was planning on going for 5 sets of 10 reps. Since that didn't happen, I just made sure I did 50 reps total.

Finished up with my Stretch & Relaxation class.

Overhead Press:

Warm-up Sets:

1 x 5 x 47.5

1 x 5 x 60

1 x 5 x 72.5

Work Sets:

1 x 5 x 85

*I forgot I'm only supposed to do 3 reps.

1 x 3 x 97.5

1 x 11 x 110

Assistance:

Overhead Press:

5 x 10 reps x 65

Chin-ups:

3, 3, 4, 4, 5, 5, 6, 6, 4, 1, 2, 3, 4 = 50 reps total

* I don't know what happened on these. Upon jumping on the bar for my first set, I felt a pinch in my right shoulder, so I didn't go for ten reps. Was planning on going for 5 sets of 10 reps. Since that didn't happen, I just made sure I did 50 reps total.

Finished up with my Stretch & Relaxation class.

Preparing for the day when the zombies come.