Training Log

8-8-08
ME Bench
Grip 3 2 Board-up to 385x1-I think my best ever is 435 and 405x3. I have a ways to go.
Blast Strap Rows-I think I did 5 sets of 6 or so
Blast Strap Pushups-1x11,1x7. These are hard.

Grip 3 BP, pinkies on rings, 405 X 1, 425 miss, brought it down too low and dumped it, 315 X 12
Pendlay rows 4 X 15
Had to go cut grass and get home to the family. I am definitely getting stronger and closer to where I was before the mystery illness came about last fall. I think I am going to start 3 day a week Bill Starr type split next week. I want to do this myself and hopefully implement next spring and/ or summer with my kids. I have gotten a lot of info/ advice from Jay and Zach. I am actually looking forward to it, something I havnt said about my own training in a long time. Who knows, there may be a comp on the horizon for me, maybe a push pull meet.

DE/RE Bench

Blast Strap Chinups- 4 or 5 sets x3. These are hard.

DE Bench-155+1.5 chainsx3x8. All grips inside the rings and most at grip 1.

Grip 1 Bench-205+1.5 chainsx8 or 9.

Band Extensions-1x15

Started the Bill Starr today, my legs are dead.
olympic squats 135 X 5, 185 X 5, 225 X 5, 275 X 5, 315 X 5
Bench press same
power clean 95 X 5, 135 X 5, 160 X 5, 185 X 5, 225 X 5
reverse hypers 3 X 10
I know, I benched the same weight I squatted. When I said above that I was getting back close to where I was a year ago, I meant with the bench. This summer, cutting grass and training 8 different sports teams allowed me very little time to work out, so I concentrated on upper for the most part. When you add the fact that I am lazy to the equation, there you go. Anyway, it is embarrasing the weights I used this morning, but I guess you have to start somewhere. The road back to some decent numbers appears to be long and arduous sp? Go ahead, let the blasting about how weak I am begin. I can still choke most of you guys out though.

When I started Bill Starr last year, my squats looked like this. 45x5,135x5,185x5,225x5,275x5 and my legs wobbled for 5 hours.

Considering the fact that you have squatted 845, that makes me feel a little better. The difference between o squats and box squats is amazing.

We can call you Ragu- cause you got spaghetti legs!

,dont quit your day job Zach. What kind of squats are you doing right now and why?

8/ 12
I cant believe I am writing this, but I did some cardio today. 30 minutes on the airdyne. I watched the first 30 minutes of the Big Lebowski. If my wife ever leaves me, I will try to emulate the life of "the dude".

LB/TB
Clean and Jerk-up to 130(kilos)x1
Clean-110x3x2 3 front squats on the last set.

Since I am now a certified USAW club coach I must use kilos. Today was my first day doing a CJ with any weight. It felt good.

I have no plan for lower body. I have torn cartiledge in my right knee and some days it feels great and other days it feels terrible. Today was a good day. My Clean is limited by my front squat. I am very weak right now.

I squat twice a week now. First workout is for ten. This week I did 275, 295, 315, 335, 355, 375. Tomorrow I plan on doing fours with 400-450. In both workouts I deadlift, R.D.L. and leg curl with 6-10 reps. I plan on adding cleans and snatches in the next two weeks. I don't do any single leg squating, leg press, etc because of my back and knee.

8/ 13
squats 135 X 5, 185 X 5, 225 X 5, 225 X 5
Incline BP 135 X 5, 185 X 5, 225 X 5, 255 X 5, 285 X 5
DL's 135 X 5, 185 X 5, 225 X 5, 275 X 5, 315 X 5
leg raises 3 X 12 or something
I planned on working up to 405 on DL's, but my legs were shot. I am trying to follow this Starr template to the T with the volume and intensity. I think I might have made some errors with the weight I decided to use on Monday. It will probably catch up to me pretty soon. Also got in the whirlpool for a good soak with the water at about 40 degrees. I am still as sore as I can ever remember being at any point in my life. O squats suck. All hail the box squat.
Zach, you doing free squats, o squats or what?

Clay,
If I were you, I would pick either deadlifts or power cleans right now. I did deadlifts for 6-7 weeks and then did power clean for a few weeks.

That's what I'm doing with deadlifts and cleans. I'm thinking that when I add cleans back into the workout I'll cut deadlifts out or do cleans one workout and deads the other. I am free parallel squating. I don't wear straps, but I do use neoprene sleeves.

ME Upper
Grip 3 2 Board-up to 335x3x5 (adhering to prilipen's chart-optimal reps for 85% is 15)
Grip 1 Soft Touch Pause Bench-225x10,225x7
Blast Strap Rows- 3 sets- I was spent at this time.


I hate doing multiple sets with the same weight. It's so boring. Next time I will work heavier so it doesn't take so long.

Coach Floyd, explain some of your terminology. I know ME is max effort, but what does the grip # mean? And do you train at school?

8/ 14

cardio, 30 minutes on the airdyne, watched 30 more minutes of The Big Lebowski. I wonder what The Dude thinks about cardio

8/ 15

Changed things up a bit. I took Jays advice, I am going to do the big three M,W,F Heavy on Monday, light on Wednesday, and medium on Friday.
This morning squats 135 X 5, 185 X 5, 225 X 5, 250 X 5, 275 X 5
bench press 135 X 5, 185 X 5, 225 X 5, 250 X 5, 275 X 5
PC 115 x 5, 135 x 5, 160 x 5, 185 x 5, 205 x 5, this weight is very light, but my legs are so dead I feel like I am almost doing a reverse curl.
Dips BW 3 X 15ish

Im not 100% sure so dont quote me on it because Im just a student of Coach Livingston's but Im pretty sure that grip 3 is a very wide grip on bench press, while grip 1 on bench press is very close together. The grip 3 is to work the chest muscles and the grip 1 is to work more of the triceps and other arm muscles. Grip 2 is just a normal grip on bench press in the middle.

ME is max effort.
Clay and I came up with different grips to use when we were at Alexander. I always dictate what grip they use on all pressing exercises just so there is some uniformity with the class.
Grip 1=Index finger touching the smooth
Grip2=Thumb length away from the smooth
Grip3=Pinkie on the ring.

Most of my stuff in class is done with a grip 1 or 2. I don't use Grip 3 much and I never let kids bench outside of the rings because of the added stress on the shoulder and due to the lack of triceps strength.

RE Upper
DB Press-75x18, 12, 18(rapid fire)
Blast STrap Chins-1x3,1,1,1,1,1 then only negatives
Blast Strap Upper Body Burn out-Scarecrows, then face pulls, then curls x2 sets of I have no idea.

8/ 18

O squats 145 X 5, 195 X 5, 235 X 5, 285 X 5, 325 X 5
Bench press same (it really isnt the same since I am squatting with a 55lb Buffalo bar, just thought about that)
Power clean 135 X 5, 145 X 5, 170 X 5, 195 X 5, 235 X 5
Again, this is very light, but my legs are so dead and I am so tired I end up muscling up the last couple of reps, not very good form. I hope my work capacity shows some improvement soon. I cant bring myself to catch the weight in a full squat, my knee is just too torn up.
finished up with reverse hypers 3 X 10

LB
Reverse Blue Band Clean Pulls (bar was mine at half way up the legs)-4 sets of 3-5 at 345
Then Reverse Band Deadlift-up to 555x1

its a start. Bands were choked at about 5-5.5 feet. I didnt measure it. Its been 3 years since I have done reverse band deadlifts and then the bands were still loaded somewhat at the top and my best deadlift was 605. At that time I could do 640 at a meet. So I guess my deadlift at a meet would be around 600. it could be worse.

8/ 19

cardio on airdyne, 30 minutes still watching The Big Lebowski, not sure what movie I am going to watch next week. Any suggestions out there?

8/ 20 light day
Squat 155 X 5, 180 X 5, 205 X 5, 225 X 5, 245 X 5
Bench 145 X 5, 170 X 5, 195 X 5, 215 X 5, 235 X 5
PC 135 X 5, 145 X 5, 155 X 5, 165 X 5, 175 X 5
This almost seems like a waste of time, give me some wisdom Jay or Zach to keep me motivated for the light days

I'm into a different program for me. I do a little more of a bodybuilding workout. I do legs, chest, then back with shoulders. Basically, I work out three days in a row and take a day or two off as needed. So, for legs this week I did (after 5 warm-up sets), 405 3 x 10 Olympic squats. Then, deadlift 365- 6, 385- 4 and 405-2. I finished with r.d.l.'s. Back and shoulders are usually 8-12 reps except for standing press, seated db press and pull-downs. With them I'll go 4-10 reps. With chest, one day I do heavy bench and medium incline and switch it up the next. I enjoy lifting heavy, but I also like the "burn" you get from going fast. Clay, are you riding a bike or doing a general warm-up before you start. I know you said that your legs are wore out at the end. I usually ride abike for five minutes. I used to stretch before, but now I do it at the end. That might help eleviate some soreness. Yoga baby!

I just saw your post. On light days- go fast. Take as little rest as possible. That might make it more interesting. As far as movies go try 300 or Apocalypto. Maybe go another route and watch Rat Race or Shrek !!! I've been watching the Clint Eastwood westerns.