PB Andy's Training Log

Training Logs
21

Good luck with your training, your log will be interesting to follow.

22

[quote]Enjoy The Pain wrote:
Good luck with your training, your log will be interesting to follow.[/quote]

Thanks, I’ll try to take vids/pics whenever possible just to keep it a little entertaining.

5/3/1 - Cycle 2 - Week 1 - Day 3

  1. Bench press → 1x5@65% (150), 1x5@75% (175), 1x10@85% (200)… Got 10 reps.
  2. DB Military → 3x10, ramped to 45s
  3. Kroc rows → 1x30 (85 lb. DB, gonna up it to 90-95 next time).
  4. Inverted rows → 3x12 - BW only, focusing on scapular retraction.
  5. Avg. band pulldowns - 3x15-20

Still working on my form for kroc rows, need more scapular retraction. I’m really focusing on “the perfect rep” and auto-regulating my training like CT has been talking about, so from now on, besides the 5/3/1, I’m not going to be sets, I’m just going to have a rep-range.

Pizza and beer tonight.

Edit: Forgot to mention that I’m now finishing my workouts with DC-style stretching. Man that shit sucks.

23

5/3/1 - Cycle 2 - Week 1 - Day 4

  1. Pinwheel curls - 10 reps, ramped to 50s
  2. Power Clean - 1x5@65% (145), 1x5@75% (165), 1x5@85% (185)
  3. Front Squat → 1x5@65% (160), 1x5@75% (185), 1x5@85% (210)… Only got 5 reps. I was hungover, didn’t sleep too well, and just felt weak. Still somewhat new at lifting legs again. We’ll see how deadlifts and front squats go next week.
  4. SLDL → 10 reps, ramped to 135. Felt easy, I should have done another set at 165 or so.
  5. Seated calf raise → 2x12 - ramped to 2 plates on each side
  6. Bosu ball push-ups w/ feet elevated → 3x15… Stability ab work, nothing special.

I’m scheduling ART, hopefully at the Poliquin Institute since it is near me (I am in Chicago). My hips are bothering me on front squats… too much pain, length does not seem to be an issue. I’ll keep you guys updated. Regardless, I would be stoked just to go to the Poliquin Performance Center to get some ART done.

Ok going to see Surrogates, but not before I have a drink.

24

Damn good session today.

5/3/1 - Cycle 2 - Week 2 - Day 1

  1. Military press → 1x3@70% (105), 1x3@80% (120), 1x8@90% (135) … 135 felt damn easy, my shoulder pressing strength is rocketing, could have gotten 1 more most likely but I cut it off.
  2. DB low incline bench → 10 rep range, ramped to 60s… 20 more pounds (total) than last week. These also felt strong. Auto-regulation doing its thang.
  3. Rack chins → 10 rep range, ramped to 45lb. plate. Gonna go wider next time to really hit the lats.
  4. SWRGB (super wide reverse grip bench) → 10 rep range - ramped to 155.
  5. Face pulls → 3x15

Finished with DC style stretching of the lats, chest, shoulders, bis and tris.

Tomorrow I have an appointment with a chiropractor, he’s going to do Graston technique after he does an analysis of what is causing my hip pain. I’m thinking this is going to be fucking AWESOME! Can’t wait.

25

Shitty session tonight, but I saw that coming. I planned to take an hour nap from 2-3, but that turned into sleeping from 2-6. So I felt pretty fuckin’ groggy but I saw screw it, gonna lift anyways.

5/3/1 - Cycle 2 - Week 2 - Day 2

  1. Power snatch above knee → 1x3@70% (100), 1x3@80% (110), 1x3@90% (125)… Not repping out on last set. Easy.
  2. Deadlift → 1x3@70% (255), 1x3@80% (295), 1x3@90% (330)… Did not rep out on last set due to me feeling like shit.
  3. Alternating DB curls → 10 rep-range, ramped to 45s… and I was done after this.

I saw the chiro, and it was awesome. He did an analysis of a lot of my leg and hip muscles, testing strength and flexiblity (even of the fuckin’ sartorius muscle). He found none which was surprising to him, so he figured that scar tissue was indeed the problem to my pain. So first he manipulated (re: aligned) my back and neck, and then set electro pads on my hip flexors to get blood flow into them. He then used a Graston tool on my hip flexors (ceramic kind, not stainless steel), which was quite painful and discomforting, but I saw that coming. He then stretched them out and that was it. I’m going back Friday for some more Graston. My hip flexors feel fucking amazing, I already have no pain at all, but I’m still gonna keep going back from now on. The skin area is all dotted because of broken blood vessels, and bruised, but this is all part of the healing process.

26

Good session last night, I lifted later than usual because of some stuff that came up. Also went to the chiro yesterday before lifting, Graston kicks ass, my hip is doing great.

5/3/1 - Cycle 2 - Week 2 - Day 3

  1. Bench press → 1x3@70% (165), 1x3@80% (190), 1x8@90% (210)… Got 8 reps, pretty good for a 3x3 week so I’m right on track.
  2. DB Military → 3x10, ramped to 50s
  3. Kroc rows → 1x27 each (95 lb. DB, 100 next time).
  4. Inverted rows → 3x12 - BW only, focusing on scapular retraction.
  5. Avg. band pulldowns - 3x15-20

Soon I’m gonna have to start duct-taping 10 or 5 lb. plates to the side of the 100 lb. DB’s for my Kroc rows.

27

OK time for some updates. Haven’t been posting but I’m still on cycle 2, week 3 now.

5/3/1 - Cycle 2 - Week 2 - Day 4

  1. Pinwheel curls - 10 reps, ramped to 60s
  2. Power Clean - 1x3@70% (155), 1x3@80% (175), 1x3@90% (200)
  3. Front Squat → 1x3@70% (170), 1x3@80% (195), 1x3@90% (220)… Stopped at 3 reps, I felt weak and I pretty much have to stop drinking so much Saturday nights. I also got back to my house at 6am and woke up at 2:30 which totally fucked my sleep cycle.
  4. SLDL → 10 reps, ramped to 165.
  5. Seated calf raise → Some weight, can’t remember
28

5/3/1 - Cycle 2 - Week 3 - Day 1

  1. Military press → 1x5@75% (115), 1x3@85% (130), 1x6@95% (145) … 6 reps, good SHIT.
  2. DB low incline bench → 10 rep range, ramped to 65s.
  3. Rack chins → 10 rep range, ramped to 70 lbs total. Gotta focus on pulling with the elbows.
  4. SWRGB (super wide reverse grip bench) on smith → 10 rep range - ramped to 135. Regressed from last week but big deal, that’s auto-regulation for ya.
  5. Face pulls → 3x15

And DC stretching.

29

5/3/1 - Cycle 2 - Week 3 - Day 2… Yesterday’s session

  1. Power snatch above knee → 1x5@75% (105), 1x3@85% (120), 1x1@95% (135)… Again, stopping at 1 rep for cleans/snatches. Easy weight babay.
  2. Deadlift → 1x5@75% (275), 1x3@85% (310), 1x5@95% (345)… 5 reps, finally a good leg day. I wasn’t hungover and I had good sleep… this is what happens.
  3. Alternating DB curls → 10 rep-range, ramped to 45s.
  4. DB Reverse lunge → 10 rep-range, ramped to 40s.
  5. Standing calf raise → 4 plates and 2 quarters.
  6. Planks

Bench pressing in about one hour. I’ll post that later today or tomorrow.

30

does pb stand for peanut butter?

31

[quote]Ct. Rockula wrote:
does pb stand for peanut butter?[/quote]

Nope.

32

5/3/1 - Cycle 2 - Week 3 - Day 3… This session is from 3 days ago, Friday.

  1. Bench press → 1x5@75% (175), 1x3@85% (200), 1x5@95% (225)… 5 reps which is good for this week, but still 5 reps on 225 is nothing to be proud about. My chest has never been my strong point.
  2. DB Military → 3x10, ramped to 50s
  3. Kroc rows → 1x30 each (100 lb. DB… woot).
  4. Skipped inverted rows
  5. Avg. band pulldowns - 3x15-20
33

5/3/1 - Cycle 2 - Week 3 - Day 4

  1. Pinwheel curls - 10 reps, ramped to 55s
  2. Power Clean - 1x5@75% (165), 1x3@85% (185), 1x1@95% (210)
  3. Front Squat → 1x5@75% (185), 1x3@85% (210), 1x5@95% (230)… 5 reps, somehow. Got shitty sleep today so I was surprised by that.
  4. SLDL → 10 reps, ramped to 185.
  5. Seated calf raise → 4 plates total. These really suck. I could get a cramp easily on these if I wanted to.

I got Assess and Correct by MR, EC, and Bill Hartman. It’s great, did one of their warm-up templates today, and I felt great. Way less pain in the hips for the FSQT. De-load week coming up, gonna throw in some complexes/conditioning this week for variety.

34

5/3/1 - Cycle 2 - Week 4 - Day 1… Deload week.

  1. Military press → 1x5@40% (60), 1x5@50% (75), 1x5@60% (90)
  2. DB low incline bench → 10 rep range, 35s
  3. Rack chins → 10 rep range, BW
  4. SWRGB (super wide reverse grip bench) on smith → 10 rep range - 105
  5. And some face pulls

Added in a Javorek complex at the end that was hard as fuck, felt good though.

3x6 w/ 95 lb. BB - Upright rows, High pull snatch from floor, Back Squat to push press, Good mornings, Rows

35

5/3/1 - Cycle 2 - Week 4 - Day 2…still Deload

  1. Power snatch above knee → 1x5@40% (55), 1x5@50% (70), 1x5@60% (85)
  2. Deadlift → 1x5@40% (145), 1x5@50% (185), 1x5@60% (220)
  3. Alternating DB curls → 10 rep-range, 30s
  4. DB Reverse lunge → 10 rep-range, 30s.
  5. Standing calf raise → Did some weird one leg standing calf-raise instead, who cares
  6. Some glute activation/strength work for 5 minutes

Nothing too exciting here, move along now…

36

PB,

Looking good. That kinesiology program at UIC is awesome, good luck with that. Where do you work out at? You Front squat and power clean numbers look great.

Steve

37

[quote]Chi-Town Lifter wrote:
PB,

Looking good. That kinesiology program at UIC is awesome, good luck with that. Where do you work out at? You Front squat and power clean numbers look great.

Steve[/quote]

Thanks Steve, I’m doing some boring classes at UIC but next year is all the cooler stuff: mainly biomechanics, exercise physiology, and anatomy.

I’m working out at Galter LifeCenter, total health club and the equipment blows but it is only 4 blocks away from me, and I have a bunch of friends there. You?

38

5/3/1 - Cycle 2 - Week 4 - Day 3… Deload session yesterday

  1. Bench press → 1x5@40% (95), 1x5@50% (115), 1x5@60% (135)
  2. DB Military → light weight
  3. Kroc rows → light weight
  4. Inverted rows → body weight
  5. Avg. band pulldowns → 3x15-20

Front squats in about 2 hours, last deload session, back to heavy lifting tomorrow for Cycle 3!

39

5/3/1 - Cycle 2 - Week 4 - Day 4…Deload

  1. Pinwheel curls - light
  2. Power Clean → 1x5@40% (95), 1x5@50% (115), 1x5@60% (135)
  3. Front Squat → 1x5@40% (100), 1x5@50% (125), 1x5@60% (150)
  4. SLDL → light
  5. Seated calf raise → light
  6. Front planks → 3x45-60s

Cycle 3 tomorrow, fuck yeah!

40

Looks like your doing quite well on 5/3/1, nice job.