[PoppaKap]

I’ve decided to keep a log here and quit being the lurkaholic that I’ve been. C.Beeby’s lightweight race lured me out of the darkness. After reading the thread on the race I pulled out my training log that I’ve now neglected for two years and I was pissed to see that I really haven’t changed- not in strength, body comp nor accomplished any of my goals. So this is my dedicated attempt to rise above mediocrity.

Stats: 24 , 5’6”, 163 lbs

Goals: I have a funny thing about goals. I have specific ones but in general I think I need to focus on the progress from week to week and keep intensity up instead of my main goals. Baby steps I say. Main goals are to do a muscle up, 30 pull-ups, bench 2x bodyweight (315 hopefully), dead 400, and squat 300. This would give me my main long term goal of 1000 lbs. total.

Constraints: Chronically banged up knee that has kept me from squatting with any real consistency (also being womanish doesn’t help), full time school, a GF, attempting to train MMA 2-3 times a week, and raise a dog.

Feel free to give constructive criticism or to just slap me around for the fun of it.


Here is tonight’s workout:

1/18/08-

5 minute stationary bike and stretch


Deads:
2x225
1x295 (straps from here on)
0x325
2x305
5x225

Strict OHP:
1x95
1x135
1x160 (maybe a very slight push here)
0x155
3x135

ATG Squats:
8x95
3x135
1x185
1x200

These should all be taken as current maxes. I totally killed myself tonight. I’m gonna go for max bench next push workout so I have them at a similar time.

[Klotz]

Nice start, but ditch the straps.

[hunto]

Hello, it's always good to see someone starting a log.

You might try squatting on a different day than deadlift. Others here know far more than I, but the little I've learned here, is that those are two very taxing exercises and most advocate doing them a couple of days apart.

Hope this helps, and welcome.

[PoppaKap]

Thanks for the input guys.

I need to really make a point of working my grip and only strapping when it fails.

Today I used the straps and squatted and deadlifted together so I could get legit maxes for the lightweight race.

[PoppaKap]

Given my odd workout yesterday, which was geared to set my current maxes for the Wilks race, my workout today was also odd. I just tried to fill in the gaps given that I'm not likely to get in the gym for close to a week.

Bench:
10x135
3x185
5x225 (some shoulder pain)
5x205
4x205
5x205
2.5x205 (safety pins save the day!)
4x185

Pullups:
BWx13
BWX8
BWX5
BWX5
BWX6
BWX5
BWX7

Incline Dumbells:
8x70s
3x90s
4x100s

I wanted to do another set of dumbells and some rows but I had to cut it a little short and go watch UFC!

[PoppaKap]

1/22

I did some cardio at the gym and then some rehab exercises- rotator cuff, hamstring, and knee.

I did some squats which felt suprisingly hard.

Squats:
10x135
10x135
10x135
10x135

Nothing to write home about but it was a workout that I wasn't planning on lifting so it was better than nothing.

[PoppaKap]

Also because of school my split might end up being Fri/Sat/Sun. This is my test week to see if I can bring it on the weekend or if I need to fit the weights in on weekdays to unleash my energy.

[PoppaKap]

Wasn't really planning on getting to the gym but I had a little free time and decided to squeeze in some quick pull work.

Pullups:
BWx8
BWx5
BWx5

Snatch Grip Deads:
205x3 grip failure
205x3 grip failure
205x3 grip failure/strapsx3
205x3 grip failure/strapsx4
205x3 grip failure/strapsx3
This was my first day with these and I really like them. My grip is embarrassing but I'm trying to push it now. I could feel the initial pull being harder than normal.

Good Mornings:
45x10
75x10
75x10
75x10
I know this isn't any weight to be proud of. I've been thinkning about the spine health thread and want to try these very slow and with very tight form and they were hard- I also did them right after the deads.

All in all nothing to write home about but it was a workout where I usually wouldn't have one.
I really need to re-dedicate myself to rows- I think I may start my pull days with them so they don't get left off.

[PoppaKap]

Push day today. Attempting to follow a Push-Fri, Pull-Sat, Squat-Sun routine.

Most of my reps are spotted just enough to finish the rep, so the effort is one rep more than listed but these are my clean reps.

Bench Press:
Warmup
185x8
225x3
250x.5 (almost PR)
250x.5 (Dammit!)
235x3
235x4
235x2
225x3

Strict OHP:
95x6
135x4
135x3
135x4
145x2
145x2
95x13

Dips: (Because I feel inadequate only doing two exercies at the gym)
BWx14,8,5,4,4,3- 15 second break between sets

[PoppaKap]

I went to the gym on Saturday with the GF to help her lift. I snuck in roughly 5x4 @ 255 deadlifts plus some dumbell rows with the 80s.

Today:

Stationary bike- 5 minutes

Active Isolated Stretching

OHS:
8x45
8x45
I still can't make these feel anything like a normal comfortable lift for me.

Back Squat:
5x135
5x135
3x185
3x185
3x185
3x185
3x185
10x135

Strict OHP:
10x95
10x95
10x95
tried to focus on not arching my back here

Cool down:
Random excercises from my physical therapist

6 minutes standing in outdoor swimming pool- trying to have fresh legs for MMA return tomorrow.