crt1530's Training Journal

[crt1530]

2009.10.16

Treadmill
3.0mph @ 5.5% for 30 minutes

Stretching

Dumbbell Push Press
70
80
90

Notes
I think I'm going to add dumbbell overhead work into my upper body days as an accessory movement. Aside from the stones, that was my main shortcoming in the strongman competition this summer. By next summer, I want to be repping out with the 100lb dumbbell.

"Trading Places" was on TV while I was walking on the treadmill.

 

[crt1530]

2009.10.17

Deadlift
305x3
395x3
485x1
585x1x10

Hanging Leg Raise
BWx15x4,12

Calf Raise
BWx20x4

Back Extension
BWx17x4

Notes
Going to increase the weight and drop the reps next week on deadlift.

 

[crt1530]

2009.10.19

Bench Press
135x8
185x5
225x3
245x1
275x1
300x1x6
240x5x5

Chin-up
BWx5
BW+45x3
BW+110x1x7
BW+47.5x5x5

Notes
My hand-off guy wasn't there this afternoon, so I had to do my own lift-offs. Bench felt nice and strong. There was a woman with a seeing eye dog at the gym. That was a first.

 

[crt1530]

2009.10.20

Squat
135x5
225x5
315x3
365x1
405x1
445x1
475x1x4
500x1

Hanging Leg Raise
BWx15x4,13

Calf Raise
BWx20x4

Back Extension
BWx18x4

Notes
Finally got tired of everyone asking about why I was doing triples on squat. I picked 475 because it was 80% of this week's working weight on deadlift (595) and 85% of my squat PR (551). I figure if I can't squat 80% of my deadlift, there is something seriously wrong. I did the 500 single because it had been far too long since I squatted 500.

I'm not sure why I keep doing the high rep back extensions. The resulting back pump is the most unpleasant thing I subject myself to on a regular basis.

Video
http://www.youtube.com/watch?v=UYaj36fvEjg

 

[crt1530]

2009.10.21

Treadmill
3.0mph @ 6.0% for 30 minutes

Stretching

Notes
A handful of squat singles doesn't leave me as worn out as ten sets of triples. Go figure.

 

[crt1530]

2009.10.22

Press
95x5
135x3
155x1
175x1
195x1x8
155x5x5

Chin-up
BWx5
BW+45x3
BW+110x1x8
BW+47.5x5x5

Notes
Not very focused today. Spent too much time socializing.

 

[crt1530]

2009.10.23

Treadmill
3.0mph @ 6.0% for 30 minutes

Stretching

 

[crt1530]

2009.10.24

Deadlift
305x3
395x3
485x1
535x1
595x1x4

Hanging Leg Raise
BWx15x4,14

Calf Raise
BWx20x5

Back Extension
BWx18x4

Notes
The pump from the back extensions is gradually becoming less debilitating.

Video
http://www.youtube.com/watch?v=-KBevUxV-Vs

 

[crt1530]

2009.10.25

Treadmill
3.0mph @ 6.0% for 30 minutes

Stretching

Lacrosse Ball Rolling

Notes
I need to get some earphones that won't fall out of my ears.

 

[crt1530]

2009.10.26

Bench Press
135x5
225x3
245x1
275x1
300x1x8
240x5x5

Chin-up
BWx5
BW+45x3
BW+112.5x1x5
BW+50x5x5

Dumbbell Push Press
70x7,6,6

Notes
Finally managed to fit the dumbbell pressing in like I said I was going to. That was about the only other thing besides the stones that I did poorly on at the strongman competition in August. The plan at the moment is to work up to three sets of ten with a dumbbell and then move up 5lb.

 

[crt1530]

2009.10.27

Squat
135x5
225x5
315x3
365x1
405x1
445x1
475x1x8

Hanging Leg Raise
BWx15x5 /fistpump

Calf Raise
BWx20x5

Back Extension
BWx20x4

Notes
I decided that I need to be using five plates every time I squat, so I did a few extra sets to speed along the progression. I'm still going to work up to ten singles of 475 and 485 first, but I'm not going to take 14 weeks to do it. I've been patient enough when it comes to squatting.

Finally got that fifth set of fifteen hanging leg raises. Now I will work on getting them all done on three minute intervals. I am slowly but surely mastering the back pump from back extensions.

 

[crt1530]

2009.10.27

Squat
135x5
225x5
315x3
365x1
405x1
445x1
475x1x8

Hanging Leg Raise
BWx15x5 /fistpump

Calf Raise
BWx20x5

Back Extension
BWx20x4

Notes
I decided that I need to be using five plates every time I squat, so I did a few extra sets to speed along the progression. I'm still going to work up to ten singles of 475 and 485 first, but I'm not going to take 14 weeks to do it. I've been patient enough when it comes to squatting.

Finally got that fifth set of fifteen hanging leg raises. Now I will work on getting them all done on three minute intervals. I am slowly but surely mastering the back pump from back extensions.

2009.10.28

Treadmill
3.0mph @ 6.0% for 30 minutes

Stretching

Lacrosse Ball & ABS Pipe Rolling

2009.10.29

Press
45x10
95x5
135x3
155x1
175x1
195x1x10
155x5x5

Chin-up
BWx5
BW+45x3
BW+112.5x1x6
BW+50x5x5

Dumbbell Push Press
70x8,6,6

Notes
I thought about going for a new PR today after seeing fatty's lunchtime lifting, but decided to stick to the plan since there were a lot of people at the gym tonight and it would have been a hassle to set up my camera. PRs don't count unless you have video evidence. Current PR is still 201. Moving up to 200 next week.

2009.10.30

Treadmill
3.0mph @ 6.0% for 30 minutes

Stretching

Lacrosse Ball Rolling

]2009.10.31

Deadlift
305x3
395x3
485x1
535x1
595x1x5

Hanging Leg Raise
BWx15x4,12 (4 minute intervals)

Calf Raise
BWx21x5

Back Extension
BW+25x15x5

Notes
My grip gives out before everything else on hanging leg raise. I'm going to bump up the weight on the back extension next time.

2009.11.01

Treadmill
3.0mph @ 6.5% for 30 minutes

Stretching

Lacrosse Ball Rolling

Notes
Feeling really strong and healthy lately.

2009.11.02

Bench Press
135x5
185x3
225x1
245x1
275x1
305x1x4

Imaginary 2-Board Smith Machine Bench Press
335x1
355x1
375x1

Pull-up
BWx18

2 Minute Jump Rope
212

Bench Press
245x5x5

Chin-up
BW+45x3
BW+112.5x1x7
BW+50x5x5

Notes
I am doing a "Team Decathlon" event at my gym. There are ten events (not from a real decathlon) and I have to do five. I did the those three events today and will do a 50m swim and a 1000m row on Wednesday. I chose to skip the 300x1x10 I had planned for today and do the 305x1x4 so I still had something left for the imaginary two board smith machine bench. The payoff for all my hard work is a party with free pizza and booze.

...

 

[crt1530]

2009.11.03

Squat
135x5
225x5
315x3
365x1
405x1
445x1
485x1x4

Decline Sit-up
BW+45x10

Notes
I dropped my normal accessory work today so I will be hating life just a little bit less when I do the 1000m row tomorrow. I tried doing some decline sit-ups with the weight behind my head to see how well my hanging leg raises carry over. I had a some reps left in the tank.

Decided to skip 475x1x10 and go to 485x1x4 on squats. I will probably stop skipping ahead now. This seems like a good weight and staying the course will have me squatting five plates on a weekly basis before the end of the year.

 

[crt1530]

2009.11.04

Miscellaneous
Stuff

50m Swim
0:41 - meh

Notes
I am a horribly inefficient swimmer and had no goggles.

 

[crt1530]

2009.11.05

Press
45x10
95x5
135x3
155x1
175x1
200x1x5
160x5x4,4

1000m Row
3:45

Dumbbell Press
70x8,7,7

Notes
I think rowing 500 or 1000m could be a good way to add some gut-check work as a finisher on upper body days. I have a lot of room for improvement on the rower.

 

[MrMatt]

hey! haven't stopped in here in a while, looking good!

I liked the deadlift video. You start out way higher than I do, have you always done that? When I start on a deadlift I'm basically crouching down, upper legs just below parallel to the floor. Do you find starting higher lets you lift more?

 

[crt1530]

2009.11.07

Deadlift
305x3
395x3
485x1
535x1
595x1x6

Hanging Leg Raise
BW+5x15x2,13,10x2

Single Leg Calf Raise
BWx22x5

45° Back Extension
BW+45x10x5

Ergometer
1000m in 4:50

Notes
Everything felt pretty solid today. Decided to leave some in the tank for some future PRs. I've started getting in to the habit of holding my final deadlift rep of the day at the top for as long as possible. The key is to exhale at the top of the rep or else your head will asplode.

 

[crt1530]

hey! haven't stopped in here in a while, looking good!

I liked the deadlift video. You start out way higher than I do, have you always done that? When I start on a deadlift I'm basically crouching down, upper legs just below parallel to the floor. Do you find starting higher lets you lift more?

Everyone's deadlift form will be slightly different depending on the length of their legs, torsos, and arms. I can't really comment on your form unless you have a video, preferably with a weight that is reasonably difficult for you (80+% 1RM).

 

[crt1530]

2009.11.08

Treadmill
3.0mph @ 7.0% for 30 minutes

Stretching

Myofascial Release

Notes
Seeing some progress with the recovery treadmilling. The current strategy is to measure my heart rate at the end of each session and increase the incline the following session if my heart rate is below 140bpm.

 

[MrMatt]

Everyone's deadlift form will be slightly different depending on the length of their legs, torsos, and arms. I can't really comment on your form unless you have a video, preferably with a weight that is reasonably difficult for you (80+% 1RM).

just got a camcorder, I'll have to film. I have short legs, longer arms, fairly long torso. I'm so low my ass is almost on the ground at the start. I'm starting to wonder if I could pull more if I started higher.

 

[SociallyChallenged]

just got a camcorder, I'll have to film. I have short legs, longer arms, fairly long torso. I'm so low my ass is almost on the ground at the start. I'm starting to wonder if I could pull more if I started higher.

Short legs + longer arms is usually awesome for deadlifts. I don't know why you're getting down for far. Perhaps it's back weakness?

 

[crt1530]

2009.11.09

Bench Press
135x5
185x5
225x3
245x1
275x1
305x1x6
245x5x5

Chin-up
BWx5
BW+45x3
BW+115x1x4
BW+50x5x5

Dumbbell Push Press
70x9,8,7

Ergometer
500m in 1:34 @ 6.5

Notes
My current PR on the chin-up is BW+115 at a lighter bodyweight, so that was a sort-of PR. The 500m row would have been much faster if I hadn't had to stop rowing 40 seconds in to move the seat back underneath my ass. I foresee a sub 1:30 time in the very near future.

 

[crt1530]

2009.11.10

Squat
135x10
225x5
315x3
365x1
405x1
445x1
485x1x5

Hanging Leg Raise
BWx15x2,12,10x2

Single Leg Calf Raise
BWx22x5

Back Extension
BW+45x11x5

Notes
All sets on 3 minute intervals today. The calf raises and back extensions were supersetted (as usual). I tried a new variation on the hanging leg raise where I touch my knees to my hands at the top of the movement. This requires a slightly stronger contraction and raises the difficulty level without having to use the ankle weights.

 

[crt1530]

2009.11.11

Treadmill
3.0mph @ 7.0% for 30minutes

Stretching

Lacrosse Ball and ABS Pipe

Notes
Somebody decided that the old metal Iron Grip plates were too noisy or didn't have enough handles, so they replaced them with urethane covered Ivanko plates. They are selling the Iron Grip plates for $0.25 per pound. I'm trying to figure out whether I could flip them on Craigslist for $0.50/lb. There are 36 45s, 8 35s, 15 25s, 25 10s, and a bunch of smaller plates. Call it 2600+lb. There is a local posting on right now where the guy is trying to sell 1100lb of no name weight for $0.60/lb. I am thinking about pulling the trigger.

In:

Out:

 

[Deeko]

50 cents/pound is pretty standard from what I've heard. That sounds like a pretty good idea. Although boo to non-round plates!