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Post by JK-ice on Feb 15, 2016 13:07:22 GMT -5
Hey everyone, it's been a long 7 weeks of carefully watching everyone's training logs, but finally am sort of back at it. So the infection in my finger was bad, it was resistant to antibiotics so after a week of not getting better they had to slice it open and I had to deal with daily dressing changes for a month. The wound has finally closed up, my grip strength is there but it still hurts. The doctor said another 7 weeks off of lifting..... but I ain't got time for that. At least I got to go snowboarding last week, almost missed that long planned vacation.
Sunday February 14th Heavy lower day
Zerchers off pins - no belt, but I finally got one right before I got hurt 135 x 15 225 x 9 265 x 6 285 x 5 225 x 9 225 x 8
Inverse curls x 8 x 6 x 5
The weight felt slow as hades but the video looked faster than it felt. Only a little amount of work, but since it's been many weeks out of the gym and work so my endurance is low. After the set of 285 I felt like throwing up and really had to force myself to do 2 more sets with 225, it made the next hour and driving home fun. Still can't do deadlifts or lats yet, edging into that, but bench will be good to go.
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Post by JK-ice on Feb 17, 2016 8:58:27 GMT -5
So at the end of the year I decided to invest into some coaching and programming from George Leeman. I've been quite content with the progress I make using the modified Westside method hand picking each exercises, but I'm going to put that on hold until I become an advanced lifter. I'm excited to see the results that George's programming and help will bring. So in retrospect if I posted my entire training log in would undermine his business by providing free information to people.
Wednesday February 17th 2016
Bodyweight 140 lbs
Bench day
Flat bench 120 x 22 125 x 15 125 x 13
25 sets of upper body accessory work
What a great feeling to be back in the gym using short rest times in between sets
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Post by JK-ice on Feb 18, 2016 15:23:40 GMT -5
Thursday February 18th 2016
Deadlift day
Went ahead and decided to crush through whatever pain may come from this day, actually felt pretty good. Had to buy some lifting straps for the first exercise of the deadlift routine, glad I did. My deteriorated grip had me using them for pretty much the entire workout. My lats are also about as weak as when I started in November.
35+ sets of gruelling work done in 2 hours 20 minutes. Sorry I can't give any details on George's trademark deadlift routine.
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Post by Ryan on Feb 18, 2016 15:42:33 GMT -5
With all due respect, if you arent willing to post updates to your log for fear of giving away training methodology that you're having to pay for (which I completely understand, btw), then what's the point of updating the log? lol
Maybe just post periodic milestones or similar such things. I mean look, it's your training log; by all means manage it however you like. I just would personally feel like I'm spending wasted effort posting partial or tickler updates when I could just document my training offline where no one else could pirate the methodology behind it, and save myself the trouble of posting to an online log AND my own offline log (which has got to be what you're doing).
It's possible that if you drive more business George's way, he gives you a kicker or something (possible is all I'm saying....), and so maybe you're hoping someone bites and asks you for details. Admittedly I'm being WAY assumptive here, but if that's what you're after, I think posting frequent training milestones will get people asking you how you're doing it and at that point you direct them his way and everyone's happy.
Again, no harm or foul either way, but I enjoy reading everyone's logs so when I get to yours and see that you won't be posting training updates per se, I stop paying attention to the log and that doesnt help anyone in any way (when you consider one of the main reasons we're on this forum is to learn from each other).
Sorry to offend if I did, but just had to share my thoughts.
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Post by JK-ice on Feb 18, 2016 16:26:24 GMT -5
With all due respect, if you arent willing to post updates to your log for fear of giving away training methodology that you're having to pay for (which I completely understand, btw), then what's the point of updating the log? lol Maybe just post periodic milestones or similar such things. I mean look, it's your training log; by all means manage it however you like. I just would personally feel like I'm spending wasted effort posting partial or tickler updates when I could just document my training offline where no one else could pirate the methodology behind it, and save myself the trouble of posting to an online log AND my own offline log (which has got to be what you're doing). It's possible that if you drive more business George's way, he gives you a kicker or something (possible is all I'm saying....), and so maybe you're hoping someone bites and asks you for details. Admittedly I'm being WAY assumptive here, but if that's what you're after, I think posting frequent training milestones will get people asking you how you're doing it and at that point you direct them his way and everyone's happy. Again, no harm or foul either way, but I enjoy reading everyone's logs so when I get to yours and see that you won't be posting training updates per se, I stop paying attention to the log and that doesnt help anyone in any way (when you consider one of the main reasons we're on this forum is to learn from each other). Sorry to offend if I did, but just had to share my thoughts. I just wanted to post something because I like this little niche community, and didn't want you guys to think I fell off the face of the earth. I would feel morally wrong if I deliberately gave the details away that drive his income. I respect George and he hooked it up big time with much more than a training program. I hoped that maybe somebody somewhere would be intrigued and asked him for training with these postings. All I was doing was posting progress in my first excercise, but the deadlift program is a bit too specific to share that specific day. I can see now that's posting a few things and sharing how I felt about the day was a mistake. Your thoughts are fine about me posting so little but thinking I would make any attempt to personally get something out of that is quite rude and offensive.
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Post by JK-ice on Feb 18, 2016 16:30:06 GMT -5
Goodbye for a while and thank you everyone, especially 3speed for showing me the specificity principal, that is the main reason my first 7 weeks of training went so well. Thank you Osu for the excellent form advice and critiquing and nachtegaal45 for teaching me to train the wrists which are a major weak link in many people. You guys won't hear from me but I'll still be watching.
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Post by JK-ice on Feb 26, 2016 17:59:21 GMT -5
Saturday February 20th 2016 Close grip bench 95 x 23 I've always done close grip with a shoulder width grip, but based on interviews with Leeroy "The Machine" Walker , he says that his favorite accessory movement is close grip, old school with the hands close together 95 x 21 This way hits my triceps way more than a shoulder width grip. 95 x 16
21 sets of accessory work Sunday February 21st
Squats 135 x 10 was lazy and wasn't flexing my abs and tweaked a muscle in my back a bit, all the reps focusing on flexing felt good after 225 x 5 265 x 3 added belt 285 x 1
185 x 24 no belt Puked immediately after , Very pleased to be able to do the squats after the back tweak, surprisingly it felt fine the next day
32 sets accessory work Puked later too
Wednesday February 24th
Bench press 130 x 20 130 x 15 130 x 14
25 sets of accessory work
Thursday February 25th Deadlift day Everything is feeling good but my grip is still awful, it's getting better week by week however. I have a meet I hope to enter at the end of April and hope it's good enough for a deadlift
Friday February 26th Extra workout Decided to start throwing these into the routine of my own volition
45ยบ Hyper with medicine ball x30 x25 x25
Seated leg curls 3 sets of 30 reps
Seated calves The first workout books I read in grade 7 said to do calves 15 reps then 15 seconds off and then 15 reps, etc. To recruit more inactive muscle fibers 3 sets of 15 reps
Isometric deadlifts - lifted the bar just barely off the ground and held it for 10 seconds 135 225 225 225
Standing calf raises 3 sets of 15
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Post by treders on Feb 28, 2016 14:26:35 GMT -5
when you say closer grip on your close grip bench how much distance between index fingers are you talking ?
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Post by JK-ice on Feb 28, 2016 17:33:34 GMT -5
when you say closer grip on your close grip bench how much distance between index fingers are you talking ? Maybe about 3-4 inches apart from each other. It already takes some balance and it would most likely be very hard to balance any closer, rotational balance as well.
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Post by JK-ice on Feb 28, 2016 18:36:25 GMT -5
Saturday February 27th 2016 Bench day
Close grip bench 105 x 25 115 x 16 115 x 15
+accessory work
Sunday February 28th Squats
135 x 12 225 x 5 255 x 3 295 single last week was actually 275 195 x 20
+accessory work
extra workouts
Later in the day 5 sets of push ups feet raised really focused on flexing my biceps to engage the triceps to start the movement later on tonight 3 sets high reps of band triceps pushdowns
3 sets high reps of a shoulder press machine Now for these extra workouts I'm being careful to leave a lot in the tank, just getting blood flow to the muscles, making sure I don't add much lactic acid
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Post by JK-ice on Mar 4, 2016 7:20:31 GMT -5
Wednesday March 2nd 2016
Bench 145 x 17 145 x 13 145 x 12
+accessory work
Thursday March 3rd Deadlift day - George Leeman recently did a youtube video outlining the first 3 exercises of his deadlift program
135 x 12 deadlift warm up
Rack pulls just below the knee 225 x 10 315 x 6 405 x 3 425 x 1 455 x 1
deadlift stance box squats 205 x 16
deficit deadlifts everything conventional - with straps as well My grip is improving back to normal quickly, the grip work later I more than doubled my reps from last week and was able to maintain the weight 245 x 10
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Post by JK-ice on Mar 7, 2016 22:29:32 GMT -5
Saturday March 5th 2016
Bench day Close grip 120 x 20 120 x 15 120 x 11
+accessory work
Then went to Columbus for the Arnold classic, was so much fun. Seeing the strongman competition was awe inspiring, the 451 lbs log press, with big Zydrunas doing it for 3 reps without even using leg drive. Then the 300 lbs circus dumbell was amazing, all the competitors put a good effort forth, but Bryan Shaw stole the show with 3 reps that looked easy. After those 2 events had to go eat some protein then I watched some of the USAPL powerlifting nationals. Unreal to see Blaine Sumner (The Vanilla Gorilla) do an 880 lbs Bench Press. After that it was the deadlifts where the were multiple IPF total world records broken, my favorite was big Ray Williams with an fast 804 lbs deadlift for the superheavyweight raw total WR. Forgive me for forgetting the name but I did write a ton of names down, someone just barely missed an 827 lbs deadlift at 181 lbs. All in all it was such a great experience.
Sunday March 6th Squat day 135 x 10 225 x 6 265 x 1 295 x 1 225 x 12 225 x 9
+accessory work
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Post by JK-ice on Mar 12, 2016 15:21:32 GMT -5
Wednesday March 9th 2016 Upper body day
Bench 45 x 12 95 x 12 155 x 15 155 x 9 155 x 8
Thursday March 10th Deadlift day
Rack pulls worked up to a single a few inches below the knee
deficit deadlifts 255 x 12
Saturday March 12th Upper body day
Close Grip Bench 45 x 10 95 x 10 125 x 21 125 x 9 125 x 8
I've been hammering the low rest times, about 1 minute rest or less. I'll take a few minutes in between exercises to gauge my progress. These workouts used to take me 2 hours or more and now they're getting done in an hour or a bit longer, the deadlift day still takes over two hours. My training partner also took a week off so that speeds the process up too. Upon looking over the westside barbell book of methods as usual, came across the part where low rest times help to recruit more muscle fibers instead of using the same ones again.
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Post by JK-ice on Mar 16, 2016 21:40:07 GMT -5
Sunday March 13th 2016
jump workout - afternoon
8 sets of 3 jumps, from a kneeling position onto 1 step
Squat workout - night 135 x 10 225 x 5 weights were moving slow so did a bit of leg curls to warmup 255 x 3 still moving slow 275 x 1 305 x 1 235 x 10 235 x 8 235 x 6 As usual nowadays the first set is the best, I tire quickly and I stop after a grinder
Monday 5 sets of 25 body weight reverse hypers 3 sets of 30 band leg curls
Wednesday March 16th Bench day 45 x 15 95 x 10 135 x 5 165 x 16 165 x 8 165 x 8 155 x 8 with feet up and flat backed - an older strongman took it upon his volition to show me this so I did an extra set
At night Max jump workout warm up 4 jumps - exploding off a low box, not landing atop anything
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Post by JK-ice on Mar 19, 2016 12:44:39 GMT -5
Thursday March 17th 2016 Deadlift day
Block pulls 4" off the ground 135 x 12 225 x 8 315 x 5 355 x 7
Deficit deadlifts 265 x 12
+lots of accessory work
Friday March 18th 3 sets of 25 body weight reverse hypers
Saturday March 19th Bench day
Speed Bench 45 x 10 95 x 8 135 x 3 9 sets of 3 - 130 lbs + 45 lbs of chain in 8 mins 37 s adding speed work in again to make sure I keep my explosiveness and acceleration, seeing as most of my bench has been high reps recently
Close Grip Bench 130 x 20 130 x 10 130 x 7 missed 8th
+accessory work
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Post by Cormac on Mar 19, 2016 18:56:35 GMT -5
Solid work Joel your deadlift numbers are flying up. Keep it up man your going to pull some big weight soon.
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Post by JK-ice on Mar 20, 2016 22:12:50 GMT -5
Solid work Joel your deadlift numbers are flying up. Keep it up man your going to pull some big weight soon. Thanks man, a slow progress and tons of work, it's been feeling good.
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Post by JK-ice on Mar 20, 2016 22:22:40 GMT -5
Saturday March 20th 2016 Squats 135 x 12 225 x 5 255 x 3 285 x 1 285 moved faster than 275 last week so moved up to 315 315 x 1 These singles have been sort of like speed singles, always more in the tank 245 x 9 245 x 7 245 x 7
+accessory work
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Post by JK-ice on Mar 24, 2016 21:31:44 GMT -5
Monday March 21st 2016 Extra lower workout
3 sets of 45ยบ hypers with a medicine ball
3 sets of inner and outer abductors
1 set of leg curls
6 sets of 1 rep - isometric squats with 225 holding it for 10 seconds in the hole - going to add isometrics to my main days and press into a pin instead of just holding it
2 sets of seated calf raises
Wednesday March 23rd Upper body day
Bench 45 x 12 95 x 10 135 x 5 175 x 15 175 x 9 175 x 6
+accessory work - Was just 5 sets into the accessory work when they told us there was a fire in the elevator, the fire station is a couple blocks away so they were quick I was already too committed to the workout so did what I could outside handstand push ups against glass 8 7 6 6 5
Close Grip push ups 25 15 13 12 11
Thursday March 24th Deadlift day 135 x 10 225 x 7 Block pulls - plates 2" off the floor 315 x 5 355 x 6
deficit deadlifts 285 x 10
+accessory work
later on extra upper body workout
3 sets of band pushdowns
3 sets of push ups - feet raised
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Post by JK-ice on Mar 27, 2016 18:49:09 GMT -5
Happy Easter
Saturday March 26th 2016 Upper body day
Speed bench 9 sets of 3 with 140 + 45 lbs of chain in 9 minutes
Close grip bench 135 x 19 135 x 12 135 x 7
+accessory work
Sunday March 27th squat day
Max box squat (just below parallel box) (4-blocks) 135 x 12 225 x 5 255 x 3 285 x 3 315 x 1 335 x 1 5 lbs all time-PR 355 x 1 375 x 1 365 x 1 Very pleased to hit these numbers as I had a goal of tree fiddy (350) going into this day, feeling very thankful. The past several weeks I havn't had a training partner, so I've been trying to focus on 275 x 8 hitting depth. The feel of the below parallel box made me realize that I've been squatting at least 3-4 inches below parallel for 3 weeks. Guess it has been making me stronger than expected.
+accessory work
6 sets of 1 rep, isometric squats with 225 in the hole, 10 second holds
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Post by JK-ice on Mar 31, 2016 9:24:41 GMT -5
Wednesday March 30th 2016 Upper body day Body weight 150 lbs - all this volume along with eating 35-40g of protein every 2 hours has me putting on weight quickly it seems
Max Bench 45 x 12 95 x 10 135 x 5 175 x 3 215 x 1 1 second paused 225 x 1 1 s p 235 x 1 1 s p 240 x 1 1 s p 235 x 1 1 s p this single was faster than the other 2 successful grinders - looking at the video I really need to focus on leg drive as I forgot completely, I'm just focusing so much on other stuff I forget with higher weights 235 x miss 2 s p 185 x 13 T n G I usually remember to use leg drive for speed sets and these Touch and go reps 185 x 8 T n G
Handstand pushups on wall 8 4 5 5 5
Close grip pushups 25 20 17 18 15
+accessory work
5 sets of 1 rep isometrics bench holds at the midway point 185 x 10 second holds
Thursday March 31st Deadlift day 135 x 12 225 x 8
block pulls 2" off the ground 315 x 5 365 x 6
Deficit deadlifts 305 x 8
+lots of accessory work
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Post by Cormac on Mar 31, 2016 11:45:47 GMT -5
Very strong benching Joel, have you any meets planned this year?
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Post by JK-ice on Mar 31, 2016 14:28:15 GMT -5
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Post by JK-ice on Apr 4, 2016 0:26:34 GMT -5
Friday April 1st 2016 extra workout
5 sets of body weight reverse hypers
3 sets of band leg curls
Saturday April 2nd Upper body day
Speed bench 9 sets of 3 reps with 150 lbs + 45 lbs of chain in 10 mins 25 sec
Close Grip Bench 135 x 18 135 x 12 135 x 9
+accessory work
Sunday April 3rd morning body weight 152 lbs - nighttime weight 154 lbs extra workout
3 sets of push ups with feet raised
At night Squat workout box squats (4-box)(just below parallel) 135 x 12 225 x 5 275 x 3 305 x 1 320 x 1 340 x 4 got excited and didn't stick to my plan to do this weight for a double, oh well doubt it will make much difference, 285 x 7 285 x 7 285 x 7 All these sets I was focusing a lot on opening my groin / knees out, watching the video of the max last week I didn't do it
+accessory work
after writing this I looked at my calendar and realized it was today I was supposed to do a max squat and not last week, somehow marked it twice on my calendar. Oh well, in that case I'm glad I pushed it to a 340 x 4, next week I'll do 90% for a double.
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Post by JK-ice on Apr 8, 2016 12:04:59 GMT -5
Monday April 4th 2016
5 sets of body weight reverse hypers
Wednesday April 6th Upper body day
Bench - touch and go 45 x 15 95 x 12 135 x 5 165 x 5 195 x 12 195 x 10 195 x 9
with blue slingshot 2 sets of 225 x 4 with 3 second pauses and press command
+accessory work
Thursday April 7th Deadlift day
Conventional deadlifts - as all have been these last few months 135 x 12 225 x 8
2"block pulls 315 x 5 375 x 2 no straps As you guys may know I had a bad finger infection that had me lose a lot of grip strength, so I've had to use straps for my deadlifts as I don't want to waste time losing potential progress. 375 x 6 straps I'm usually against wearing them but in this case where there was such a massive difference in my deadlift to grip strength it was necessary, my grip has improved tremendously though as Thursday and Sunday I do a lot of extra grip work. I've always been able to build a strong grip so I have faith that in time it will catch up, a week ago I held 425 for 10 seconds but as you guys know the force of pulling applies more force than a static hold. deadlifts 325 x 9 straps
+accessory work
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