Smith Foundation

Training Logs
1

Start 9.05.11
Age - 37
6’
183lbs - Goal 200lbs
10-12%bf - Goal 7-8%

Seeking to Improve my Physique and Lifestyle.

Have not really lifted weights or trained in a few years. Never did much bodybuilding or training for size, just speed/athleticism for sports. Weak and out of shape. Well, that is all about to change. Also get to deal with Ulcerative Colitis. Thats no fun and has a major impact on my diet and ability to handle food.

“Foundation” - meaning, an “intermediate” (though barely) level in strength, speed, power, etc based on % of BW or some personal measurement (knowing myself basically). Not “foundation” in terms of limit strength or a “bigger canoe”…at least not yet.

All weights in pounds unless noted otherwise

Current Bests:
09.03.11 Deadlift 285x1
11.21.11 Deadlift 285x3 (from podium, snatch grip with straps)
12.07.11 Deadlift 285x8 (conventional, straps)
09.03.11 Deep Squat 215x2
09.08.11 Deep Squat 235x1
09.12.11 Deep Squat 240x1
10.21.11 Deep Squat 245x1
11.11.11 Deep Squat 245x2
11.16.11 Deep Squat 245x3
09.03.11 Bench Press (Not attempted)
09.10.11 Bench Press 95x6 (old shoulder problems have me cautious)
09.13.11 Bench Press 95x10
09.19.11 Bench Press 115x10
10.18.11 Bench Press 135x12
11.22.11 Bench Press 145x12
01.04.12 Bench Press 155x8
01.11.12 Bench Press 165x4
09.03.11 Overhead Press 115
09.13.11 Overhead Press 125x3
09.19.11 Overhead Press 130x1
10.05.11 Overhead Press 145x1
09.03.11 Bent Row 160x5
09.06.11 Bent Row 175x2
09.21.11 Bent Row 185x2
10.09.11 Bent Row 195x1
09.14.11 Pullups BWx3
10.02.11 Pullups BWx4
10.28.11 Pullups BWx5
11.04.11 Pullups BWx7
11.18.11 Pullups BWx8
12.13.11 Pullups BWx9

Current Plan Goals:
Deep Squat & Deadlift 315 (Foundation Goal, FG)
45d Incline Barbell Bench Press 155 (FG)
Barbell Bench Press 215 (FG)
Barbell Bent Row 225 (FG)
Clean 215 (FG)
EZ-Bar Curl 105 (FG) 1x110 12.04.11
Pullup BWx14reps (FG)
100meter sprint <14sec (FG)
200meter sprint <31.4sec (FG)

9.11.11 Measurements
182.4 lbs
Shoulders 45.5-46"
Stomach @ navel 33-33.25" (Was 37 2 months ago)
Ass 39"
Left Thigh mid hamstring 21-21.5"
Right Thigh mid hamstring 20.5-21"
10.16.11 Measurement
187.8lbs
Shoulders 47"
Stomach. 35-1/4"
Ass 40"
Left thigh 21-3/4"
Right thigh 21-1/4"
03.04.12
178lbs
Stomach 33.5"

Plan as of 9.5.11 (6 weeks)
Rotation of Light Medium Heavy days (Speed, Hypertrophy, Strength/Hypertrophy)
Focusing on:
Squat
Bent Row
Pullup
Presses
Plan as of 10.24.11 (9 rotations of 3 workouts)
Pre-hab, re-hab, basic strength work with focus on non-traditional lifts.
Main lifts: snatch grip dl from podium; dips; pullups
A preparatory phase basically for the plan to follow it.
-Fuck it. And I’m going to squat everyday.
***Cutting short after Week 5. “Flare Up” interrupting, feel I’m ready for next step, and due to this bump in the road feel I needed a new approach.
Plan as of 11.26.11 (12 weeks or so with a week of rest and a week to max out/peak)
“Tweaked” Linear Periodization (wave action to a basic linear program)
Workouts A1(3), A2(3), A3(3), A4(3), B1(2), B2(2), B3(2), B4(2), C1(3), C2(3), C3(3), C4(3), plus some additional “Free” days to target upper body deficits.
Basic Strength, “rehab/rebalancing” work for knee and hips, incorporate some track activities, mixed in a plan for power clean (4) 3 week phases of a single lift
Achieve some foundation, milestone goals and prep for “training” test to see if I’m ready for a training “system”

Plan as of 3.05.12
Not sure.
Restarting. Ulcerative Colitis got the best of me. Almost went on Remicade but backed out last second. Just took myself off Entocort after month and a half. I just felt like the definition of fatigue and non-ambition.
I have something in mind training wise…but going to freestyle it. Just post my workouts.
I have lost a ton of strength and stamina. I do do better when eating superclean and lower amounts…but lose weight that way too.

2

9.05.11 GPP

30min walk (1.5mile+)
Low Peterson Step Up 1x25each
Chin Tucks 2x20
Band Ext Rotation 2x25
Prone Cobra 2x50sec
Knee to Chest on roller 2x15
Supine Bridge 30sec
Side Bridge 15sec each
Scap Pushup 2x25

3

Week of 9.06.11-9.11.11

End of Week Comments:

  1. Having some knee issues with my ACL Reconstructed Knee. Not going into details, unless asked, other than some sharp pain, a little swelling, and poor knee cap tracking. My plan…ice, and integrate some rehab exercises, focus on strengthening the repaired leg and monitor. I believe it will be ok but I wont be stupid.

  2. Getting hungrier. Think I need to treat that like a dry mouth in relation to dehydration. Its a sign, but its too late kind of sign. Will focus on making sure I dont get hungry. I am snacking and getting in good protein about 3/4 of the time…but will have to prepare and do much better.

[b]9.06.11 Tuesday

Squat (Light)
Bent Row (Heavy)[/b]

Note: Rushed for time, 35 min workout.

Low Peterson Step Ups 1x25
Squat
135 1x6
145 1x6
135 1x6

Bent Row
135 1x2
155 1x2
165 1x2
175 1x2***

Bent Row 50x0
135 4x6 (not continuous, some short rests (1 or 2) each set

Pronated Med Grip Cable Row (Sort of a burnout set)
120-90 1x12
110-90 1x12
100-80 1x12

[b]9.07.11 Wednesday

Press (medium)
Pull up (light)[/b]

Incline db press 50x0
40s 3x8; 1x6

A1: pull up. Bw/ 1x6 (not full range); (-45)/1x6; (-25)/1 x6
A2: bb extension 30x0 giant set into close grip bench 50x0
60lbs 1x12 plus 1x6
55 1x12 plus 1x6; 1x8 plus 1x6

A1: low pulley ext rotation 25 3x12
A2: dip shrugs BW 3x15

Cable crossovers 65 3x12

[b]9.08.11 Thursday

Squat (Medium)[/b]

Another short workout…got to make more time.

Full Squat
75/3
95/3
135/3
185/3
235/1***
185/4x6

A1: Decline Weighted Situp
30/2x12
A2: Incline Back Extension
30/2x12

[b]9.09.11 Friday

Pullup (Light)[/b]

Warmup of
Lateral Shoulder Raise
Pull Down
Squat 95/3x12 2010

Pullup (-25) 3x6

A1: Pull Down 30x1
130 1x12
120 2x12

A2: Side Bend
70 2x12

9.10.11 Saturday

AM
30 min walk and jog (6.75 laps)
Played with some footwork drills on 6"curb

PM
Bent Row (Medium)
Presses (Light)

Bent Row 30x1
135 1x10
95 4x10
135 6x1 (short 3sec rest between each) plus 95 1x4

A1: Rope Face Pull 3010
120 3x12
A2: Bench Press 20x1
95 3x6

B1: Reverse Fly
10s 1x10
15s 2x10
B2: Overhead Press (Shouldeer Width Grip)
85 3x6

C1: Dip Shrug
BW 3x15
C2: Decline Weighted Situp
30 2x12

Bike
6min Level 15 of 30

9.11.11 Sunday

Nada

4

Week of 9.12.11-9.18.11

Notes: Got a few Heavy workouts on the schedule this week. Need to make sure I eat…

[b]9.12.11 Monday

Back Squats (Heavy)[/b]

AM
Split Squat
BW 2x15

PM
Back Squat (wearing knee brace on right knee)
185x3
205x2
225x1
185x3
215x2
235x1 (felt some knee strain there, that VMO to knee cap area)
185x3
205x2
240x1***(Goal Achieved)

Back Squat 4010
95x8
105x8
105x7 (failure coming out of bottom on 8)

Cable Lunge 2.5010
Left leg 1x10
Right Leg 2x10

Side Bend
35x12
55x12
65x12

Bike
7min. Level 15 of 30

Notes: Wanted to do more leg work but outta time. Plan to do some extra leg work session to get it in next couple of days (active rest)

[b]9.13.11

Presses (Medium)[/b]

Overhead Press
45; 55; 65; 75; 85; 95; 105; 115; 125***
All sets of 3

Incline DB Press (higher position than last time) 30x0
30x12
35x12
40x11

BB Bench Press
45x10
95x10***

Dips
3x8 or so

Decline Weighted Situp
30 2x12

9.14.11

AM
Single Leg Lying Hip Extension (Right side only)
2x15

PM

Pullups (Heavy)

BW 3 reps***(BASELINE GOAL ACHIEVED)

PullDown
A plethora of sets, reps, tempos inluding Giant sets of shrugs and pulldowns, also.
Shrugs at 190 and 180. Pulldowns ranging mostly from 120-150. About 25-30 min worth.

Bike
8min Level 15 of 30

Note: Felt good today…really did not fatigue.

[b]9.15.11 Thursday

Bent Row (Light)[/b]

135 3x6

Some other stuff, cant recall.

Beach trip through the weekend.

5

Week of 9.19.11-9.25.11

[b]9.19.11 Monday

Presses (Heavy)
Squat (Medium)[/b]

Overhead Press
95x3
105x2
115x1
105x3
115x2
125x1
115x3
125x2
130x1***

Incline DB Press 20x2
40s 6x6 (3 notches high on aparatus)

Deep Squat 20x2
95x6
135 5x6

Bench Press 2010
95x12
105x12
115x10***

Cable Lunge 2010 (cable pull from front)
55x10
60x10
65x10

Overhead Press Burnout Sets
95 down to 65 - 15reps total
100 down to 55 - 15 reps total

Saxon Side Bend
20x6
15x6

Some stability on 1-leg using Bosu ball for right knee

Bike
8.5 minutes Level 15 of 30

[b]9.20.11 Tuesday

Pullups (Med)[/b]

PullDowns 20x2
160 2x6
150x6
140x6
130 2x6

PulDowns 2010
120x10
130x10
150x6

Decline Weighted Situps
30 3x12

1 leg balance on Bosu Ball for knee
2 or 3 sets of 20-30sec (better balance this time)

[b]9.21.11 Wednesday

Bent Row (Heavy)[/b]

Bent Row
45x5
95x4
135x2
185x1
145x3
135x?
185x2
185x2***

Bent Row 20x2
95 3x6
135 1x3 plus 3x1 (quick rests)
95 2x6

Med Grip Pronated Cable Pull
3x10-12 of 100-140 lbs

Sgl Low Cable Row from a static lunge position
85x10each
90x10e
95x10e

Supported Standing Ext Rotation
10 3x12 2010

Bent Over Reverse Flys qith thumbs facing up
10s 2x10

Bosu Ball Sgl Leg Balance (playing with 4 directional movement)
right leg only
45s
30s

Bike
8.5 minutes Level 15 of 30

[b]9.22.11 Thursday

Light Day overall[/b]… curls, abs, rehab stuff

EZ Bar Curl 2010
40x5
50x5
70x5
50x2
55x3
80x5
55x2
70x3
85x2 (straight bar)

Bosu Ball Balance Sgl leg (right only)
3x30sec

Decline Weighted Situp
30 3x12

[b]9.23.11 Friday

Squat (Light)[/b]

Full Squat
45x6
95x6
145 3x6

Low Cable Pulley (Sgl leg “partial” static hold, Peterson Step Up position)
100x30sec
130x30sec

Incline Back Raise
30 2x12
30 1x12 (turned into glute ham raise, but its only a partial)

Side Bends
70 2x12each

Bike
12minutes Level 15 of 30

9.24.11 Saturday

AM
1-mile walk jog…14m34s
(3) 100meter runs walking rest of lap in between
21.88
18.14
15.55

PM
Press (Medium)
Pullup (Light)

Overhead Press 20x0
45 2x5
95x3
115x3
95x6
115x3
95x6

Incline DB Press (3 notches on apparatus,45d ? )
30x0 tempo
45 2x10
45 1x8
40 1x8
50 1x4 plus 40x2 plus 35x1 (burnout)

BB Bench Press 20x0
*Focusing on traps up and body tight per CT video
45z12
95x12

A1: Overhead Press 10x0
95x6
75 2x6

A2: Pull Down 10x0
140 3x6

9.25.11 Sunday
nada

6

End of Week Notes:

  1. Get to Bed on-time. Too many negative effects resulting from lack of sleep.
  2. More discipline on doing what needs to be done to ensure food is available, and the right kind.
  3. Make sure I’m getting more specific on my Light Medium and Heavy days in terms of their focus (Speed, Mass gain, Strength/Mass). hmmm. Will probably keep speed days low volume and CAT day…Medium/Mass days focus on time under tension…and Heavy days change to either Complex training or large range of reps (weight), sets, and therefore high volume and max recruitment.

Halfway through this 1st 6 week phase. 2nd half - less focus on actual max weight and more on volume and time.

Oh…and the pain in my knee has effectively been negated, though there is still some strange knee cap tracking going on. Will continue the rehab work for a while, probably for good.

7

Week of 9.26.11-10.02.11

[b]9.26.11 Monday

Squat (Med)
Pullup (Med)[/b]

Low Peterson Step Up
2x10
1x5

Deep Squat 31x0 (quick inhale at top of each rep basically)
95x3
135x3
185x1
225x1
185 3x6
185 1x8
185 2x6
*6 solid sets at 185 was my goal, but these were hell. They owned me, not the other way around.

Pull Down Wide Grip 30x0
150 3x6
150 3x8

Cable Lunge (Cable in front)
100x10
95x10
90x10
100x10

Medium Grip Pronated PullDown
120 2x12
130 1x12
120 1x12

*Workout took almost an hour and half.

[b]9.27.11 Tuesday

Presses (light)[/b]

Overhead Press
65x6
85x6

45d Incline DB Press
40s 3x6

Dips
6
12 in 13.5 seconds

Bike
12.5 minutes Level 15/16 of 30

[b]9.28.11 Wednesday

Bent Row (Med)[/b]

Bent Row
95x5
135x3
185x2
155x3
Tempo: 30x0
135 3x8

Med Grip Pronated Cable Pull 30x0
150 3x8

Bent Row
135x10 no regard for tempo

Med Grip Cable Pull, no regard for tempo
120 2x10
130 1x10

Elevated, Supported Shoulder External Rotation
10 3x10

DB Reverse Fly
20s 2x10

Incline Back Raise
30 2x12
40 1x12 with a few glute ham raises in there

Bosu Ball Sgl Leg Isometric hold
3x less than 30s
On 1 set did an assisted sgl leg squat

Broomstick Side Twists
3x25 each side

Bike
12.75min Level 15/16 of 30

[b]9.29.11 Thursday

Light overall[/b]

Couple of sets of bb curls, overhead tricep extension, overhead press, and ome shoulder raises

Bike
13 min Level 15/16 of 30

[b]9.30.11 Friday

Squats (Heavy - 200 rep day)[/b]

95x5
95x5
135x5
95x5
135x5
185x5
135x5
195x5
195x5
135x5
185x5
135x5
175x5
135x5
170x5
135x5
165x5
135x5
155x5
135x5
145x5
95x10
135x5
95x10
125x5
95x10
115x5
95x10
105x10
95x10
Avg weight lifted (23025lbs/180reps) = 128 = 53% of 1rm

Cable Pull Through
55x5
70x5
90x5
110x5 (tore the ass in my workout pants on this last set)

*200 reps total. No regard for tempo other than making sure I dont descend too fast since my knee joints arent used to or dont take to catching and rebounding like they used to - I need to get some knee sleeves. Workout was about an hour and 15min.

[b]10.02.11 Sunday

Pullup (Heavy)
Presses (Medium)[/b]

*Weekend activities not leaving a lot of “fuel” in the tank but got some done anyway.

Pull Up
BW 1x4***

PullDown
190 6shrugs+6reps+170down to about 130 for several reps (18?) (burnout)
190 6shrugs+1rep+weight down to 120 for 15reps
5 or so sets at 120 and 130 from 8 to 12 reps

Overhead Press
95 3x6

Incline DB Press
50s 1x12; 1x8(just stopped at 8 due to lack of interest)

Dips
BWx8 (stopped there due to lack of wanting to put in effort)

Bike
15min Level 15/16 of 30

8

Week of 10.03.11-10.09.11

[b]10.03.11 Monday

Bent Row (light)[/b]

Bent Row
45x6
95x6
145 3x6

Squat
45x6
95x6

Across body step up
4x5
2x10
Right side only

Ez bar curl
50x3
80x8
70x6

Db alt curl
20sx8
25sx8

Cable Lateral Raise
40 2x8each

Pulldown
130x12

Incline back raise
30x12
40x12
50x12

Decline weighted sit-up
30x12
40x12

Bike
16min level 15/16 of 30

*light day but did some extra things on feel.

[b]10.04.11 Tuesday

light day[/b]

Low Peterson Step Up
4x5
3x10
50 total reps

Side Bends
55x8
65x8
75x8

Bike
17 min Level 15/16 of 30

Sgl Leg Balance for right knee on bosu ball
3 sets of 30s
10lb 4-way directional movement 2 sets of 2 (losing balance after that)

[b]10.05.11 Wednesday

Presses (Heavy)
Bent Row (Medium)[/b]

Overhead Press
95x3
115x2
135x1***
100x3
120x2
140x1***
95x3
145x1***(Booyah! - Goal Achieved, nice)

Incline DB Press 30x0
45x10
45x8
50x5 plus 45x4 plus 40x1

Dips
BW 3x8 30x0
Med Grip Cable Pull Pronated
130 3x10 2010

Bent Row
135x6
145x6
155x6

Overhead Press
115x3
95x7
65x10

DB Alt Curls
25s 1x12
30s 1x12

[b]10.06.11 Thursday

Pullups (Med)[/b]

PullDowns
120x3
140x3
160x3

Pullups
BWx4 (surprising, felt good, more in there but held off)

PullDown
160 3x6
130 1x10 (2010 tempo)
130 1x10 (2020 tempo)

Bike
5 min Level 17 of 30

Decline Weighted Situp
40x12
35x12

[b]10.07.11

Squat (Medium)[/b]

45x3
95x3
135x3
185x1
205x1
225 4x1
225 1x3
185 2x8

Low Peterson Step Up
BW 45reps total
10 5reps

Lateral Cable Raise
40 2x8

Bike
18min Level 18of30

*Not a lot of fire in the tank today. Workout more on feel than plan. Quads burning on last sets of squats…had to shift focus to hamstrings some. Did a bit better mentally on 185 poundage. Just felt like doing some heavier sets and then going to 185.

10.08.11 Saturday
Nada

[b]10.09.11 Sunday

Bent Row (Heavy)[/b]

Bent Row
45x3
95x3
115x3
135x3
155x2
175x1
135x2
185x1
135x2
195x1***
205x1 (but with some body english to get it up at the top)
155 5x6
135 5x6 with 20x0 tempo
135 1x12 with 10sec eccentric on last rep

Across Body Step Up (right side only)
60 reps total

Low Peterson Step Up
BW 20 reps total
5 1x10
10 2x10

Cable Med Grip Pronated Pull
100 1x12 2010
130 1x6 2010
120 1x10

EZ Bar Curl
70 1x8

Note: A decent workout. No Bent Row workouts planned for my last week so 20-30 pounds short on my Bent Row goal.

9

Week of 10.10.11-10.16.11 (Last Week of this 6 week plan)

[b]10.10.11 Monday

Squat (light)
Presses (Med)
Pullup (light)[/b]

Squat
45 2x3
95 2x3
145 3x6 last set jump squats

Overhead Press
45x3
65x3
85x3
115 3x6 (20x0 tempo_
95 1x10

Pull Down
130 1x6
140 2x6
150 1x6
Dips
BW 3x8 (30x0 tempo)

30d Incline DB Press (30x0)
40s 1x10
40s 1x9
40s 1x8

Decline Weighted Situp
35 3x12

Incline Back Raise
40 1x12 with a few glute ham raise action
50 1x12 "
50 1x12

[b]10.11.11 Tuesday

Light Day overall[/b]

Shoulder raises and ext rotation on cable

BB Tricep Ext 2010
50 1x6
70 1x6 plus 6 cg presses
85 1x4 plus 10 cg presses

Tricep cable pushdown 2010
120 3x12

Bosu Ball Sgl leg balance (4-way directional movement with extended weight)
10 lbs 3reps, 4 reps, 5reps

Side Bends 20x0
60 1x12
70 1x12
75 1x12

10.12.11 Wednesday
10.13.11 Thursday

No workouts due to work
â??--------------/------------------------------â??----

[b]10.14.11 Friday

Squats and pullups (med)[/b]

Squats
225 2x1
225 3x3
185 2x8

Pullups
Bwx4

Pulldown
170 ?
160 ?

Assistance work
â??â??â??------â??--------------------------
End of this plan

10

Week of 10.17.11-10.23.11

Light work… no real plan this week. Shifting into 2nd gear and specific set of goals for foundation to be listed next week

Monday 10.17.11

Cross body step ups right leg
50 reps total

Bent row
135 2x12

Overhead press
85 1x12
85 1x10

Back raise
25 1x12

Weighted setup
25 1x12

10.18.11 Tuesday

Bench press
135 1x12*** (a few reps left on table)
135 1x10

Pullup
Bw x 4

Pulldown
130 2x12

Low Peterson step up
Bw 25 reps total
8 1x10
15 1x10; 1x5

10.19.11 Wednesday

Straight bar curl
70 1x12

Lying bar tri extension
70 1x12

Cable curl
100 1x12

Cable tri pushdown
150 1x12

Bike 5min level 15 of 30

Lat cable raise
40 1x8
35 1x10

10.20.11 Thursday

Squats
185 1x12 (had a few left in tank, I own this weight)

Reverse Flys
20s 1x12

Back Raise
60 1x12

Shoulder rehab stuff with some sort of rings…will have to get name of it. Plan to start uing these post workout or shoulder assistance stuff

10.21.11 Friday

Couldn’t resist going to gym…

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x2
140 1x2 unbalanced
185 2x2
225 2x1
245 1x1*** (cake, not too difficult)

Cable lat raise
30 3x12

11

Week of 10.24.11-10.30.11

[b]10.24.11 Monday

Workout #1-1[/b]

Peterson Stepup (performed properly with 10-15d angle and heel coming off ground) 2010 tempo
BWx12
10 1x12

Squat
45 1x3; 1x1
95 1x3; 1x1
135 2x2
185 2x2
225 2x1

Snatch Grip Deadlift from podium - 4020tempo
135 1x3
185 1x3
205 1x3
225 1x3
235 1x3
245 5x3
225 1x3
205 1x3
185 1x3
–13 sets 217.3 lb avg. ; 8475 lbs total

Weighted Decline Situps 3020 roughly
30 2x12

10.25.11 Tuesday

Squats
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x2
225 3x1

Overhead Press
95 1x3
115 1x2

Some cable shoulder raises
light work

Side Bends
75 2x8each side

[b]10.26.11 Wednesday

Workout #2-1[/b]

Squat
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x3
225 3x1

Seated Rope Row to Neck 3022 roughly
60 4x12

Sgl Arm DB Overhead Press 3020 strict
25 4or5 (?) x10 (last set right arm failure at 9)

Decline DB Tricep Ext 4010 strict
25s 3x8; 1x7; 1x6

DB Hammer Curl to Midline 4010 strict
25s 5x8

10.27.11 Thursday

Squats
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x3
225 4x1

Side Bend
75 1x12

Decline Situp
30 1x12

Bike cool down 5 min

[b]10.28.11 Friday

Workout 3-1[/b]

Squat
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x3
225 4x1
235 1x1

A1: pull ups
BW 4x4; 1x5***
A2: low cable ext rotation 3020
30 5x8

5 min bike

B1: dips 40x0
BW 4x8; 1x7
B2: l lateral db raise 3020
10s 5x10

Seated incline db raise 3030
10 1x8 rough
5s 2x10

Sgl Db shoulder raise 2022
30 1x15
35 1x15
40 1x15

Saturday & Sunday

nada

12

[b]10.31.11 Monday

Workout #1-2[/b]

Peterson Step Ups
BW 1x12
10 2x12

Squats
45 1x3 felt much easier. Usually these are actually sort of a grind, getting started a bit difficult.
95 1x3 same as above
135 2x3
185 2x3
235 2x1 nice and smooth. All of them today.

Snatch Grip Deadlift from podium 4020 4minutes rest between
145 1x3
185 1x3
225 1x3
245 5x3
255 2x3
225 3x3
—13 sets 228 lb average; 8895 lbs total

EZ Bar Curl 20x0
80 1x8
80 1x7

11.01.11 Tuesday

Squats
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x3
235 3x1

Side Bends
75 2x12

[b]11.02.11 Wednesday

Workout #2-2[/b]

Squat
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x3
235 4x1

A1: Seated Rope Row to Neck (3022 strict)
60 4x12
A2: Single DB Press (3020 strict)
25 4x10

5 min bike

B1: Decline DB Tri Extension (4010)
25s 4x8
30s 1x7 (form failure on 8th concentric)
B2: DB Hammer Curls (4010)
30s 5x8

11.3.11 Thursday

Squat
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x3
235 5x1

Side Bends
75 3x12

[b]11.4.11 Friday

Workout #3-2[/b]

Squat
45 1x3; 1x1
95 1x3; 1x1
135 2x3
185 2x3
225 2x2
245 3x1

A1: Pullup
BW 4x4; 1x7***
A2: Cable Ext Rotation 3020
30 (higher position, lower angle than last time…tougher) 5x10

5 min bike

B1: Dips 40x0
BW 4x8; 1x7 conc failre on 8
B2: DB L-Lateral Raise 3020
10s 5x10

Saturday
nada

[b]11.6.11 Sunday

Finishing Workout #3-2[/b]

Cable Shoulder warmup
Lateral, Front, ex rotation
20 2x12 each

Seated Incline DB Raise 3030
5s 3x10

Sgl DB Shrug 2022
35 1x15
40 1x15
45 1x15

Added some Cable Curl work 20x0
100 1x8
130 1x8
150 1x5 plus 110 1x2 (had more in me but just didnt feel like more)

13

***This has been a tougher week. Making progress, but inside hips popping or want to pop. Certain light strains and such bothersome. Stepping in there everyday though. Got to make sure I eat and sleep enough…ice as needed.

[b]11.7.11 Monday

Workout #1-3[/b]

Workout not “smooth”. Fine, good work, but not smooth. Not having proper equipment (straps) threw me off.

Peterson Step Up
BW 1x12
10 3x12

Squat
45 1x3
47.5 1x1
95 1x3
97.5 1x1
135 2x3
185 2x3
225 2x2
245 3x1

Deadlift from Podium 4020 roughly (missing a lifting strap so changed to more normal alt. grip)
155 1x3
185 1x3
225 1x3
245 1x3
255 1x3
265 1x3
245 1x3
265 1x3
245 1x3
265 1x3
255 1x3
245 1x3
235 1x3
13 sets - 237lb avg - 9255lbs total

Incline Back Raise
30 1x12
40 1x12; 1x10

11.8.11 Tuesday

Squat
45 2x3
95 2x3
135 2x3
185 2x3
225 2x3
245 3x1

Overhead Press
45 1x3
65 1x3
85 1x3
95 1x3
115 1x3

Side Bends
80 2x8

Decline Weighted Situp
35 2x12

[b]11.9.11 Wednesday

Workout #2-3[/b]

Squats
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 4x1

A1: Rope Pull to Neck, seated, 3022
60 3x12; 120 (standing, seated not available) 1x12
A2: Sgl DB Overhead Press 3020
25 3x10
30 1x10

3 minutes bike

B1: Decline DB Tri Extension 4010
25s 3x8
30s 2x8
B2: DB Hammer Curl 4010
30s 4x8
35s 1x8

11.10.11 Thursday

Shoulder warmup as usual (20 1x8 front, lat, and ext rotation)

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 5x1

Side Bend
80 1x12; 1x8

Note: Not a lot of energy. Right inside hip feeling tight and a bit overworked…some inbalances showing up perhaps. Able to get it done though. Making progress still…but a bit more difficulty or effort involved in achieving the progress.

[b]11.11.11 Friday

Workout #3-3[/b]

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 1x1; 1x2***
—strained a muscle on right side of back mid area on last rep, otherwise all felt good. 1st 245 single went up easy. Short rest before going to double.

A1: Pullup
BW 4x4; 1x5 (last time did 7…so, not improved there)
A2: Ext Rotation low cable 3020
30 5x10

Incline DB Front Raise 3030
5s 2x10
8s 1x10

DB Shug 2022
40 1x15
45 1x15
50 1x15

Will do the dip portion of workout another day…

14

[b]11.14.11 Monday

Workout #1-4 plus dips from #3-3[/b]

Peterson Step Up (~4-6")
BW assisted 1x10 (trying to get those right knee muscles to “fire”)
5 1x10
10 1x10
15 1x10

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 2x2

Snatch Grip Deadlift from Podium 4020 roughly
135 1x1
185 1x1
225 1x1

255 5x3
275 3x3
245 2x3
–10 set avg weight 259 - total weight 7770lbs

Dips from Workout #3-3 unfinished
B1: Dips 3.5,0,x,0
BW 5x8
B2: L Lateral Raise (the ext rotation part only basically) 3020
10 1x10
15 1x10
10 1x10
15 1x8
10 1x10

Notes: Good stuff. Iced below right knee afterwards (shin area “connections” strained). Back strain not apparent from last Friday…icing everyday helps perhaps. Hips better, but pops still there. One pop on left side painful between sets. Popped once during a squat. Right side a little tight but no issues during session. Did better on Dips, ext rotations.

My Deadlifts I could probably do more weight but at expense of “form”. So will hold the fast progression and make sure I have proper control of weight. Rubbing shins on eccentric portions. Squats doing well. Just increasing a rep at a time basically.

11.15.11 Tuesday

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 2x2; 1x1

A1: Inclined Back Raise
30 1x12
40 1x12
50 1x12
A2: Weighted Decline Situp
35 1x12
40 2x12

Note: Tuesday Squats always difficult. Got my “hit” at 225. 185 actually felt heaviest on setup. Need to try to incorporate a bit of rehab or a little extra work for my right leg though.

[b]11.16.11 Wednesday

Workout #2-4[/b]

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 1x3***

A1: TRX suspension band face pull 3022 roughly
4x12 (different)
A2: Sgl Db overhead press (palm faces head at top, faces forward at bottom) 3020 strict
25 2x10
30 3x10

Sgl Leg Deep Squat (All assisted, free leg extended out in front)
Right Side 2x8; Left side 1x3

B1: Decline Tricep Extension 4010 roughly
25s 2x8
30s 2x8
30s 1x6
B2: DB Hammer Curl 4010 roughly
30s 2x8
35s 2x8
35s 1x7

Note:
Like the cable face pull better than the band.

11.17.11 Thursday

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 1x3; 1x1

Incline Back Raise
30 1x12
50 1x12 with a few glute ham raises

Side Bends
80 2x12

Note:
Squats tight. Form off? Right hip flexor pain. Very tight this evening after workout. Iced. Possibly time to taper off of the squats, get more rehabilitation movements in, glute activation perhaps.

[b]11.18.11 Friday

Workout #3-4[/b]

Squat
45 1x3; 1x1
95 1x3; 1x1
135 1x3; 1x1
185 1x3; 1x1
225 1x3; 1x1
245 1x3; 2x1
–Heavy on Hip Flexor Stretch in beginning. Groin stretches at my desk during day some too. Initially wasnt going to squat. Just wanted to do some movement with 45, then did same at 95, checking form and what not, sitting at bottom position. By habit moved to 135, 185…next thing I know at 245. Not as strong as usual though…grinding reps. Used a lot more rest time as well.

A1: Pullups
BW 4x4; 1x8***
A2: Cable Ext Rotation 3020 strict
30 5x10, assistance for right side last set.

DB Shrug
45 2x15
50 1x15

Note: Took too much time during squats to finish. Hips much better though. Continuing to ice, and stretch. Am concentrating on glutes during movement now. Will cut back on squats next week, get the rehab stuff in that I need.

15

[b]11.21.11 Monday

Workout #1-5[/b]

Peterson Step Up
BW 1x10
5 1x10
10 1x10
25 1x10

Hip Flexor Stretch

Glute Bridge
2x10 with 5 sec hold at top

Snatch Grip Deadlift from podium
135 1x1
185 1x1
225 1x1

255 1x3
265 2x3
275 1x3
285 2x3***
275 1x3
265 1x3
255 2x3
–10 set avg 268lbs - 8040lbs total
–Didnt have to think about glute activitation. Noticeably more involved on lifts.
–Hips not bothering me, but some twinges and pops in between and a time or two while lifting.

Bent Row
135 1x3
185 1x1

Note:
Ulcerative Colitis giving me major issues last week or so. Today was rough, rough. I actually dont think I’ve been more than 60-70% in about 5-6 months.

11.22.11 Tuesday

Bench Press (just because I felt like it)
45 1x5
65 1x5
95 1x3
115 1x2
135 1x1
145 1x12*** (some left in the tank)
–Last set could feel stressed, or overworked, shoulders. I’m thinking just from yesterdays Deadlifts, not Bench Press specific related.

Some bike.

Note:
Much better today with UC. Tired after “workout”, and not much in the tank during bike work.

Note:
UC hitting me hard of late. Bathroom has had me on a leash. Feeling anemic. Finally able to take dog for a walk this evening, Friday. May be recovering enough to forge ahead, damn the torpedos. So, instead of resuming the same workouts…going to go ahead and make a change. Not too far from some of my milestone goals (listing those today). Shifting into “3rd gear” and a plan that will allow me to achieve some strength, power, and track goals.

11.27.11 Sunday

Track:

1 lap walk

6" Curb Drills:
step ups 30 reps
Quick alternating feet 30 reps
double bounds 30 reps

2 30sec runs
stretching
knee ups (10)
kick outs (10)
wall slides (10)
butt kickers (10)
hip flexor stretches
1 30 sec run
1 14 sec run (~85 meters)
1 200meter jog (1m10sec)
glute bridge 2x10 (5sec hold at top)
sit ups (10)

Note:
Awkward. My body feels like it forgot how to run.
In beginning my right foot, whole right knee, and right hip…hurt some. funny. Seemed to work itself out especially after stretching and running form drills.

It’s a start. All I can really say. Quads and hams felt like they got some work. Like a completely new activity.

16

3rd Gear Start

[b] 11.28.11 Monday

Workout A1 - 1of3
[/b]
Protein for day: About 125g. Well below the mark but best I could do today. At least after today I bet my appetite goes up.

Note:
This was the hardest workout I’ve had so far. My conditioning level obviously is piss poor, or that week off and malnutrition took it out of me.

Peterson Step Up
BW 1x10
10 2x10
25 1x10

Loosening, stretching
Sgl Glue Bridge 1x3

Squat
45 1x5
95 1x4
135 1x3, 1x1
185 1x1
225 1x1 (felt normal, the same as usual)

185 2x12; 1x10
– Tough, tough. About 5 min rest used. Plan is to do this workout with Squats in the 10-12 rep range 2 more times. Goal is to stick with 185 and improve form, and reduce rest time to under 3min.

Incline Back Raise, Glute Raise
30 1x8 (all with slow glute raises)
40 3x8 (1st 2 sets of these with slow glute raises, last set only tight hold at top squeezing glutes)

Side Bends
80 3x8

Standing Good Morning
45 2x8 (getting used to movement, this is my 1st movement leading up to Power Clean. Will practice this for 3 weeks)

11.29.11 Tuesday
Protein for day: ~200g (better)

Stretching

[b]11.30.11 Wednesday

Workout C1 - 1of3[/b]

Presses and Pullups/Pulldowns

Single Glute Bridge
1x10 each

Standing Good Morning
45x8
65x8
95x8
115x8
125x8

Pullup
BWx5

Bar Bench Press
45x5
65x5
95x3
135 1x12; 1x10; 1x8

PullDown
160 2x10; 1x8

45degree DB Bench Press
40s 3x10; 1x8

Tricep Pushdown
100 1x8
90 2x8
80 1x8

Cable Pull to Neck
100 1x8
120 1x8
130 1x8
140 1x8

Note:
Didnt feel my srength level was up today, and muscular endurance not there. Regardless, a starting point.

[b]12.04.11 Sunday

Workout A1 - 2of3[/b]

Note: Personal/Life issues tough this past week. Lost some weight, appetite for a few days there. Looked skinny in mirror today. Didnt know how I would do…plus, this workout is a couple of days late. Mentally not set up right…but got in there today and had improvement. Good.

Peterson Step Ups
BW 1x10
10 1x10
20 1x10
25 1x10

Glute Bridge
1x10
Single Glute Bridge
1x10
Hip Flexor Stretches

Squats
45 1x5
95 1x3
115 1x3
135 1x3
185 unrack
275 unrack

185 3x12 - 4minutes rest between

Barbell Curl
55 1x3
70 1x2
80 1x2
110 1x1 – Foundation Goal Achieved

Incline BackRaise
40 2x8 with glute raise
40 2x8 with glute raise on half of each set
Decline Situp
35 4x8

Standing Good Morning
65 1x8
95 1x8
115 1x8
135 1x8

Barbell Curl
45 1x12
65 1x12

Cable Shoulder Raises
30lbs
Lateral 1x12
Front 1x12
Ext Rotation 1x12

17

[b]12.05.11 Monday

Workout C1 - 2of3
Presses and Pullups[/b]

Incline (30d?) DB Press
45s 2x12; 1x11

Military Press
45 1x10
85 1x9
75 1x8
65 1x8

Pullups
BW 1x6

PullDowns
160 1x10
160 1x7

DB Bench Press
35s 3x12

Seated Face Pulls
60 3x12

PullDown
140 1x12

12.06.11 Tuesday
Note:
Need to revamp my diet and get it under control. Last week went from 188, 189 down to 181. At 185 now. Just need to clean it up and get back on track.

[b]12.07.11 Wednesday

Workout B1 - 1 of 2[/b]

Glute Bridge
2x10 w/ 5 sec hold at top
Some light stretching

Deadlift
135 1x3
155 1x3
185 1x3
205 1x2or3
225 1x1
245 1x1

285 2x8*** (clean grip, straps)
245 1x8 (clean grip, straps)

Note: Form felt good 1st work set. 2nd set my shoulders not pulled back on lift till the top. Need to look into that, if its “ok” or not.

Bent Row (bit deeper than 45d)
115 1x8
135 2x8

Barbell Reverse Lunge
45 1x8e
55 1x8e
65 1x8e
—Making sure form is good.

Bent Row 45
135 1x8 (off pins, slower neg. than other sets)

[b]12.09.11 Friday

Free Day (Upper Body)[/b]

Basically some upperbody exercises on feel.

Incline BB Bench
Worked up to 135x3

Some Pullups and PullDowns
BWx3, 4, maybe 5 best
Pulldowns with 160

Bent Row
145 2x8

Military Press
Up to 95x8 (I think 3 sets)

Cable Seated Row, close neutral grip
120 3x8

Dips
1x8
1x2, jus felt like stopping.

18

[b]12.13.11 Monday

Workout A2: 1of3[/b]

Peterson Step Up
5 1x10
10 1x10
20 1x10
25 1x10

Glute Bridge w 5 sec hold at top
2x10
Hip flexor stretch

Squats
45 1x3
95 1x3
115 1x3
135 1x3
185 1x1
285 Unrack x 3

195 4x8

95 2x5 (exploding up)

Standing Good Morning
135 1x8

Incline Back Raise
50 3x8 with 2reps of glute raise on last set

Side Bends
85 1x8

Shoulder Raises
lateral 30 1x8; 35 1x8
front 35 1x8

EZ Bar Curl
70 1x8

Note:
not very energetic. tired during squats. not fully recovered from deadlifts last week plus shoveling I did on Saturday.

[b]12.13.11 Tuesday

Workout C2 - 1of3[/b]

Overhead Press
45 1x3
65 1x3
85 1x3
95 1x3
115 1x3
125 2x3

Pullups
BW 1x9***
BW 1x5
BW 1x4

Incline Barbell Bench
45 1x8
95 4x8

Pulldowns
160 3x8

Dips
BW 2x8

Reverse DB Fly
20s 1x8

EZ Curl
55 1x8

Note:
Felt good about today

[b] 12.14.11 Wednesday

Workout C2
Additional Upper Body
[/b]

Glute Bridge
1x10
Sgl Glute Bridge
1x10
Hip Thrust
1x10

Standing Good Morning
45 1x8
95 1x3
135 1x8
145 1x8
145 1x8 toes on 2.5lb plate

Shoulder Raises and Rotation for warmup

Bench Press
145 2x8

DB Row
40 1x8
50 1x8
60 1x8
50 1x8

Incline Back Raise 1012 (2 sec pause at top)
40 1x8
50 2x8
60 1x8

Decline Situp
35 3x8

Cable Shoulder Raises
Lateral
Reverse Fly up to 40 1x8

DB Alt curls
30s 1x8
35s 2or3x8

[b]12.16.11 Friday

Workout B1 - 2of2[/b]

Shoulder raised warmup
Glute Bridge
1x10 5sec hold
Hip Thrust
1x10 5sec hold

Deadlift
135 1x5
155 1x3
185 1x1
205 1x1
225 1x2
245 1x1

285 3x8 (straps)
Note: felt a bit tired today. did best I could. speed of sets not like 1st workout. 5 minutes rest between 1st and 2nd set. Actually getting some lactic acid buildup last 2 reps of 2nd set. So, took 10 minutes rest for last set…and it felt better, best set. Easier than 1st 2.

Clean
135 1x1

Bent Row
warmup
145 1x8
155 1x8
145 1x8

Rev BB Lunge
75 1x8
Note: 3 sets in the plans, but I was ready to move on.

EZ Curl
70 2x8

Shoulder Raises and Rotations
30 1x8 each

Seated Rope Face Pull
60 1x8
70 1x8

Note: Sleep and Diet still not the best or honed in. Maybe soon. I need it for this plan.

19

[b]12.19.11 Monday

“Free” day[/b]

Shoulder Raises warmup

Glute Bridge
BW 1x10
45 1x10
95 1x10
135 1x10
185 2x10

Incline BB Bench Press
135 2x5

WG Pull Down
130 5x8-10

Incline Back Raise
30 3x8

DB Curls
30s 1x8
35s 1x8

Note: Making sure I recover from last deadlift session which was tough on me. Also I need to hone in on my diet still. Not clean nor enough protein. I’ll start that…Now

[b]12.22.11 Thursday

Workout A1: 3of3[/b]

Last of the 1st workout
Note: Not feeling well last couple of days. UC related today. Worn out, probably dehydrated, etc. Got to the gym anyway. Not very energetic, and couldnt complete assistance work…but achieved my goal on the main lift…3 sets at 185 squat with 3 min rest between. Need to eat well, sleep, and build on that. Lets go…

Peterson Step Up
5 1x10e
10 1x10e
25 1x10e
25 1x10right side only

Glute Bridge
1x10 3sec hold top

Squat
45 1x3
95 1x3
135 1x2
185 1x1
285 unrack x 2
295 unrack

185 3x12 with 3min between. *Had to tough it through.

Incline Back Raise
50 2x8

[b]12.23.11 Friday

C1: 3 of 3 (basically trying to hit 3x12 on some core upper body lifts)[/b]

Glute Bridge
135 1x10
185 1x10
195 1x12

Clean Pull from podium
135 1x3
155 1x3
165 1x3

Clean
135 1x1

Overhead Press
45 1x3
95 1x3
115 1x3
125 1x4

WG Pullup
BW 1x6
BW 1x6 shorter range of motion on 1st 5
BW 1x4 plus 2x1 consecutively

Bench Press
45 1x5
95 1x3
135 2x12
135 1x8
Note: some improvement, ill take it

Bent Row
135 1x12
135 1x10
135 1x8 plus 4x1 consecutive singles

WG PullDown
160 1x8
140 1x8
long talk
130 1x12

Seated Rope Neck Pulls
50 2x12

EZ Curl
70 1x8

Note: Some improvement. Not much but I’l take it. Felt much better today. Got to keep it going in right direction.

[b]12.24.11 Saturday

C1: 3of3 final[/b]

Abs, arms, shoulders

Shoulder raises warmup

A: Side Bends
70 1x12
80 1x12
90 1x12
B: Tricep Bar Extension
70-80 (unknown really) 3x12
C: EZ Bar Curl
70 3x12

Cable Shoulder Lateral Raise
30 2x12
30 1x8

CG Cable Pulldown
130 2x12
130 1x10

Bent Rev DB Flys
20s 4x8

20

12.27.11 Tuesday

Track

Warm up runs
Hodgepodge of running form drills, footwork on 6" curb
~200m roughly
1 @ 38.7sec

Note: A start. The run felt good. Took a lot of warmup before I could do it though. Right knee felt like it had never rehabbed. Got to make sure I get in some more track days than I have been.

[b]12.28.11 Wednesday

Workout C2: 2of3 [/b]

Sgl Leg Assisted Squats
2x8 left side
3x8 right side

WG Cable Pulldown
170 4x8
120 1x5 explosive
130 1x5 explosive

DB 30d Incline Bench
55s 2x8
55s 1x7
55s 1x6
30s 2x5 explosive

DB Bent Row
65 1x8e
55 2x8e

Incline Back Raise
40 1x8 with slow ghr at top
50 1x8 with a few ghr at top
80 1x8 no ghr

Deadlift from podium (starting slow off ground and exploding)
135 1x3
155 1x3
175 1x3
185 1x3

Note: Felt really good today. Did great on my diet today, beginning anew. Starting at 7x25g protein minimum. So about 180g minimum today.

[b]12.31.11 Saturday

Workout A2 - 2of3[/b]

***Morning Workouts suck

Sgl Leg Squats w assistance
3x8each

Squats
45 1x3
95 1x3
135 1x2
185 1x1
235 1x1 (felt like a 1 rep max)
325 2 x unrack; 1 walkout

205 1x5, short reest with re-rack, 1x3 (felt like quitting, feeling weak)
205 1x8, did better got through it
205 1x8, real good - best set
205 1x8, real good

105 2x5 exploding hard as possible

Bent Row
155 4x8 (rest pause on pins after each rep

Bent Reverse Flys
20s 1x8

Cable Reverse Flys
40 2x8each side

EZ Curl
80 1x8

—Maybe some other stuff I dont recall

Note:
Well, UC has had me down past couple of days. Got to gym this morning. Tough tough getting started and felt like a failure at 1st…but felt much better about workout after.