[SocraticMethod]

Saturday, March 22, 2008

I had to the second day of my split up a day, because the gym is closed tomorrow for Easter.
So today I tried to determine my one rep max for Squats, Bench and BOR.

Squats: I worked up to a max of 225, which, sadly, is quite a bit more than I expected. I was pretty beat after working up to that, so I only did one set of 185X5 after.

Bench: Worked up to a max of 215. I thought I'd get more because I did 215 X 3 last week. My left arm/elbow felt like crap starting on my warm up - I got caught in a pretty deep armbar on Thursday. Didn't think it did any damage, but maybe that had something to do with it. I did a set at 185 after reaching my max - that didn't feel good either.

BOR: Worked up to 160, then did a set at 135.

So a question: now that I have my one rep maxes figured out, how close to those should I come during my regular workouts? I actually did more than I expected on squats and DL. For example, my last squat workout I worked up to 155 X 5. Since now I know I can get 225 once, should I be going closer to that for my last set of 5? Also, on that same line - how important is it to hit 5 reps on the last set? Is it OK to only get out 3 or 4 if I'm pushing myself with the weight? Or is that OK once and while as a test, but I should generally be getting 5 on each set?

Thanks.

[SocraticMethod]

Sunday, March 23, 2008

a.m.: Ran 2 miles. I did it in about 25 minutes. I forgot to look at the clock when I first got back in because I'm an idiot.

[SocraticMethod]

Monday, March 24, 2008

Bike Day: 30 minutes of interval training - 2 minutes hard, 2 minutes active rest
My legs felt like Jello at the end, for whatever that's worth.

[SocraticMethod]

Tuesday, March 25, 2008

a.m.: Swim training - 45 minutes. I felt better this morning than I did last week, conditioning-wise. It was a good workout.

p.m.: MMA - Hour 1: take downs, followed by grappling for position; Hour 2: free roll starting from standing position.

[SocraticMethod]

Thursday, March 27, 2008

a.m.: Swim Training - 45 minutes. Today I alternated lengths - doing one slower and easy and focusing on my breathing, rhythm, and technique, then the next length focusing on speed. I still suck at swimming and I felt like Jello-flavored death afterward.

p.m.: Two-mile run in 21 minutes (I'm slow) followed by stretching.

Note: I didn't lift yesterday. I got dumped on my shoulder on Tuesday night and it hurt like hell all day Wednesday, so I took the night off.

If anyone is reading this - would you suggest doing a longer workout on Sunday to make up for skipping Wednesday? Since I skipped DL, OHP, Pullups day yesterday, I was thinking on Sunday instead of just doing Squat, Bench, BOR, I'd do something like DL, Bench, Squat, Pullups. Any thoughts on that? Thanks.

[SocraticMethod]

Saturday, March 29, 2008

I ran hills for 15 minutes today after a warmup. My legs went before my lungs. I followed with some wood choppers and stretching.

I realize I forgot to post yesterday - I just did a mile-and-a-half run.

[SocraticMethod]

Sunday, March 30, 2008

Squats: Warm up then: 155 X 5; 165 X 5; 175 X 5; 185 X 5; 195 X 3

Bench: Warm up then: 155 X 5; 175 X 5; 185 X 5; 195 X 5; 205 X 5 (struggled on the last rep, but got it clean)

BOR: (I realized I've been doing these all wrong up till now. I think I'm on the right track now.)
Warm up then: 95 X 5; 105 X 5; 115 X 5; 125 X 5;
125 X 5

Overall, I felt really good today - and it felt good to get back into lifting after missing Wednesday.

[SocraticMethod]

Wednesday, April 2, 2008

Dead lift: Warm up: 95X3; 135X3
185X5; 185X5; 195X5; 205X5; 205X5

OHP: 95X5; 105X5; 115X5; 115X5; 120X5

Pullups: Four sets of three bodyweight pullups, followed by negatives.

[SocraticMethod]

Update, Sunday May 11, 2008:

OK, so I completely fell off keeping this log up to date, and slacked off with my training to an embarrassing degree. Right around the start of April I got the flu, then final exams and papers kicked my ass, and I pretty much pissed away a lot of the progress I had made. (Boo!)

BUT, I got back on the wagon over the last 3 weeks (when I wasn't studying) and yesterday I (very slowly) finished my first triathlon. My time was crap, but I finished it, which was my goal. I'll worry about improving my time on the next one.

So for the next two weeks I'm planning on continuing with the 2-Day split I had been doing, along with some running and MMA. At the end of next week, I am moving back to Jersey. I need to find a gym for the summer (I will be moving again in August), but once I do I am thinking about starting the 20-Rep Squat program in the FAQ, with cardio/conditioning 2 or 3 other days per week, rather than the heavy conditioning w/ 2 lifting days that I was doing to prepare for the tri.

I was hoping for some input/advice/criticism for this plan. Does anyone have any experience with the 20-Rep Squat routine? Is this a good step to take at this point?

Thanks to anyone who read this.

[SocraticMethod]

Sunday, June 1, 2008
First day doing the Stronglifts 5X5 plan, and my first time back in a weight room in a little more than a month.

Workout A

Squats:
Warm up: empty bar X 5; empty bar X 5; 95 X 2; 95 X 2

Working Sets:
135 X 5; 135 X 5; 135 X 5; 135 X 5; 135 X 5

Bench Press:
Warm up: empty bar X 5; empty bar X 5

Working Sets:
135 X 5; 135 X 5; 135 X 5; 135 X 5; 135 X 5

BOR:
95 X 5; 95 X 5; 95 X 5; 95 X 5; 95 X 5

Dips:
Three sets of 3. I'm not strong.

This workout wasn't much to speak of, but it felt really good to get back in there working after really slacking on lifting for way too long.