T Nation

DS's Stress Factor Log

Hey all, I train with 2-Scoops and Conorh, I normally keep my log on 'Bolex, but I decided I might well start posting here, mainly to piss Conor off with my excessively complex training… here it is, starting with today:

3-22-10
BW 238

Shrugs
135x25
225x25x3 @RPE 1

OHP
Loading pattern: Intensity
135x5
165x6 @2
185x4 @3
205x3 @4.5 (PR by 2 reps!)
Projected Max: 230

Incline
Loading pattern: Intensity
135x10
185x2 @1
225x2 @2
245x2 @3
265x2 @4 (PR by 1 rep)
Projected Max: 294

Skullcrushers
45x20 @1

Total Stress Factor= 23.5

Happy with my strength right now… I am feeling strong as hell, but very beat up from yesterday’s DL session, so no cardio today. This means I have to run for the next 3 days straight… this is gonna suck. A lot.

so what is this stress factor thing? can you calculate my stress factor? and can you put this stress factor in context by giving some sort of chart as to which stress factor i should shoot for or what is to much and what is to little and if my stress factor is to high does that mean i’ll get adrenal fatigue? do i already have adrenal fatigue?

cuz i’m tired quite a bit especially after lifting and i need an excuse to make myself feel better about my numbers not going up. and did you know that i’ve never heard anyone strong actually mention adrenal fatigue? that must mean they don’t know about it. oh and you should write down how long each training session is, but you should first measure the amount of time it takes you to eat one oreo, then measure your workout times in oreos. hahahahahaha

Tues 3-23-10
BW 239

Treadmill
1.5 miles, .1 mile sprints
Stress factor= 10
This was tough today, everything was cramping and joints were very achy. Decided to scrap 2nd session for the day.


Weds 3-24-10
BW 240

Session 1:
Treadmill
2 miles, .1 mile sprints
Stress Factor= 12

Session 2:
Box squat
1" below parallel
Loading pattern: Intensity
45x10
135x4
225x4 @RPE 1
315x4 @2
365x4 @4 (85%)
Projected max: 429
This didn’t move nearly as fast as it should have… whatever, hit my goal for the day!

CG Bench
Loading pattern: Volume
45x12
135x12
225x12x3 @2/3/3 (60%)

GHR
BWx10x2 @2

Total Stress Factor: 31

Wanted to do more but ran outta time.

Have conditioning plus abs today then Friday will be Squat/some deadlift variation/Incline.

stress factor: an arbitrary system of measurement used to quantify nothing for no reason. Synonymous with “mental masturbation”.


Here’s a chart for you Scoops.

Thurs 3-25-10
BW 238

Session 1:

Abz and biceptzzzz. Nothing important.

Session 2:

Sprint work with Scoops. We went to the track, did a half hour or more of warmups, then did a pitiful amount of 100m sprints.


3-26-10
BW 236

Session 1:

Squat
Loading Pattern: Volume
45x8
135x8
225x8 @1
275x8x3 @2/2/3

Pin 4 Pulls
Loading pattern: Efficiency
315x4 @1
405x4x5 @1/1/2/2/2

GHR
BWx10x2 @2/2

Session 2:

CG Bench
45x50
135x5
185x5
225x5 @1
275x2 @1
315x2 @2
345x2 @4
(Heavier than it should be… moved grip out to pinkies on rings)
370x2 @5 (5lb PR!)
Projected Max: 389
Small PR, but I will take them where I can get them, especially now that I am off cycle.

Lat Pull
100x20x2 @2/2

Tbar Row
90x10
135x10 @1
160x10 @1
180x10 @2

Hammer Curl
35x20 @X

Skull Crushers
45x10 @1
65x10 @1
85x10 @2

Total Stress Factor= 46

GAWDDAMN I am sore… haven’t done any sort of volume on squats for months! Not sure if I will be able to keep up the 3x3 setup after this week though, I am going into a caloric deficit and this kind of workload is almost impossible to keep up. Will probably go back to the standard 2 upper/2lower setup, but I am not happy about it…

3-28-10
BW 242 (huh?)

Decline situps
BWx10
50x10x2

Palov Press
10x3

Hammer Curl
30x15
40x15
50x15 (PR)
60x10

Reverse Curls
45x20x2

Cable Curls
100x10
150x10/100x12 (dropset)

Elliptical
30 very boring minutes


3-29-10
BW 242 (wtf?)

Bench
45x50
135x10
185x5
225x5
275x11 (PR, had a few left)
Shirt on
495x2 3b
545x2 2b
585x2 2b (took pretty much all I had, shirt is REALLY loose, sending back to Rudy tomorrow)

Incline DB
80x12x2

Cable Rows (NG)
150x15
175x15
200x15 (PR)
225x8 (PR)

Cable Pushdowns
100x20
150x20x2

Pullups
BWx5x3 (felt reallly weak at these)