Friday: 5/31/13, Training Update

I.) Training:

- Have delegated my training to a friend/coach. He has worked with people such as Shelby Starnes and Josh Bryant in the past and is very knowledgeable. He is doing all the programming and is basing it loosely on John Meadows Mountain Dog Training principles.

- Phase: Currently in week 3 of a strength/mass gain phase. This coming week will be a deload week 

- Strength:

Bench Press: 1 x 10 x 190# (heavy bar)

Squat: 3 x 8 x 225# w/ cambered bar

Leg press: 3 x 15 x 5pps (3 count negative, 1 count pause at bottom)

KB Snatch: 5 min test = 100 reps x 20kg

KB Bottoms up press: 20kg (done with each hand, easy) 

- Endurance: Have done 3 short interval sessions this past week, that is it. 

II.) Nutrition:

- Carbs: <100g on rest days and <150g on training days.

- Protein: >200g every day

- Hydration: 1 gallon each day

- Suppliments: Whey protein, 5k mg of fish oil, 2k iu of vitamin d3, fiber and zmc.

III.) Rest/Recovery:

- Sleep: I have been averaging about 6.5 hours per night

- Weight: Started at 200# and am sitting at #211 currently.

- Contrast Showers: 3 x per week on average

- Dousing: 4 x per week on average

- Stretch/foam roll/joint mobility: not enough

IV.) Notes:

- Body feels good. The extra assistance work we are doing at the end of sessions is really helping to loosen up my joints and tendons. It feels good to get some blood flow going through after the heavy sets. I need to improve on doing my daily joint mobility work. 

Thursday: 5/30/13, Strength

I) Training:

Mtn Dog Push
1) Warm up:
- Handcuffs
- band shoulder dislocates
- brief shoulder mobility

2) Bench press:
- 1 x 8 x 135
- 1 x 10 x 185 (top set)
- 1 x 14 x 135 (back off set)

3) Seated press:
- 1 x 10 x 45#
- 2 x 5 x 95#

4) Rack press:
- 2 x 5 x 95#
- 1 x 3 x 95#
- 1 x 10 x 45#

5) Skull crushers:
- 3 x 12 x 25# dbs

6) Delt flys:
- 1 x 30 x 15# dbs
- 1 x 30 x 20# dbs
- 3 x 30 x 35# dbs

7) Face pulls:
- 1 x 100 w/ mini bands

8) Team front raises:
- 5 rounds:
- 10 x 45# plate
- rest in oh position while parter goes

9.) Walk:
- 3 miles at easy pace

II) Nutrition:
- Hydration: 3/4 gallon
- Protein: >280
- Carbs: approx 140g
- Supp: 5k mg of fish oil, 2k IU D3, zmc, fiber

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: tired, better after some carbs from oatmeal mid morning.

IV) Notes:
- pretty solid day. My pressing is still a weak point which will continue to be addressed. I am starting to really enjoy the assistance work. It has helped my joints and tendons feel good. I am really starting to thicken out from increased food intake.

Wednesday: 5/29/13, Strength

I) Training:
1) Warm up:
- hurdle overs (side, front)
- Wall squats, air squats, goblet squats
- dirty dogs, fire hydrant circles

2) Leg curls:
- 2 x warm up sets
- 2 x 8 x 130#, finish each set with AMRAP partials

3) Back squats:
- 8 x 6 x 135# + heavy bands (fast)

4) Leg Press:
- ascending/descending set: 5 reps each weight starting at 2pps to 6pps, hold at top while parter adds plates.

5) Split squat:
- isometric hold: 1 x 45s x 95#

6) Oh walking lunges:
- 1 x 60 feet x 45#

7) Suitcase carries
- a lot w/ 60# db

8) Glute bridges:
- 1 x 100

II) Nutrition:
- Hydration: 1 gallon
- Protein: >200g
- Carbs: <50g data-blogger-escaped-br=""> - Supp: 5k mg of fish oil, 2k IU D3, zmc

III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: great
- Hot shower
- Dousing x 1

IV) Notes:
- Using the heavy bands for the squats was a ton of fun. We were pausing most reps at the bottom and really exploding out of the hole. The giant leg press set was painful, especially hiding the weight on the top as your partner strips or adds 45# plates on.

Tuesday: 5/28/13, Rest

Training:
Rest

Comments:
Body: great
Hydration: 1/2 gallon
Protein: >150g
Carbs: <80g data-blogger-escaped-br=""> Weight: 211#
Notes: Fasted 12 hours from 11pm-11am. Lowering carb intake.

Monday: 5/27/13, Strength

Training:
Mtn Dog Pull
1) Warm up:
- Band pull aparts
- Band shoulder dislocates
- Handcuffs
- Shoulder complex

2) Meadows rows:
- 2 x warm up sets
- 3 x 8 x 70#

3) Barbell row:
- 3 x 8 x 135

4) Stretchers:
- 1 x 12 x 100, 120
- 1 x 12 x 140 (top set)
- 1 x 12 x 120 (back off set)

5) Partial pull downs:
- 1 x 10 x 150, 170
- 1 x 10 x 200 (top set, used straps)
- 1 x 10 x 180 (back off set)

6) Lat stretching

7) Db shrugs:
(3 sec Iso hold at top)
- 1 x 15 x 35
- 2 x 15 x 50

8) Curls:
- Hammer curls 3 x 20
- Supinated arm curls x lots
- Straight barbell curls 1 x 25, 15
(Warm up elbows with hammer curls)

Comments:
Body: great
Hydration: 1/2 gallon
Protein: Solid. Big post workout meal
Weight: 211#
Notes: almost done with bulking phase. Good workout today.

Sunday: 5/26/13 - Power Endurance

Training:

Afternoon:
- kettlebell work and drills
- 100 snatches in 5 min @ 20kg

Evening:
- joint mobility and stretching

Comments:
Body: good
Hydration: not much
Protein: some. high carb otherwise.
Weight: ?
Notes: Solid day.

Saturday: 5/25/13, Recovery

Training:

Morning:
- 20 min of random kettlebell drills
- stretching and joint mobility

Late afternoon/evening
- 4 hours of dock work

Comments:
Body: legs are still sore.
Hydration: not much
Protein: some. Very high carb.
Weight: ?
Notes: ate a lot of carbs today. Felt sleepy most of the day. Did some recovery work with my 45# kettlebell and some stretching to loosen up. Put in a dock all afternoon which consists of heavy manual labor in freezing cold lake water.

Friday: 5/24/13 - Recovery

Training:
Recovery. Spent the day in freezing cold water putting in docks.

Comments:
Body: really sore
Hydration: not much
Protein: decent amount.
Weight: ?
Notes: Whole body is really sore. Cheat day nutrition wise. Mass gain phase is going well. Goal is 215# and then start leaning out. Almost there. Mass gain is fun but I miss doing cardiovascular work. I am visibly thicker and only 2 weeks in.

Thursday: 5/23/13, Strength

Training:

Warm up:
J/m
Shoulder pull aparts
Shoulder dislocates
Shoulder complex

Workout:
Bench press:
2 x warm up sets
8 x 185 (top set)

Incline press:
10 x 95
3 x 10 x 115

5 rounds:
15 x lat raises
AMRAP band shoulder flys (22-25 reps)

Tricep push downs w/ mini bands:
1 x 100, 25

Push press:
8 x 20/10 x 15# dbs

Comments:
Body: sore
Hydration: 1 gallon
Protein: >200g
Weight: 207 upon waking
Notes: Shoulder acted up on incline presses. I will probably stay away from these in the future. Quads are really sore from DOMS from leg day but also from the push presses.

Wednesday: 5/22/13, Strength

1.) Sleep:
- Wake: 5:30am (7 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- Devotion: Streams in the Desert
- Reading: Psalm 5
- Journal
- Prayer

3.) Work/Volunteer:
- Work: 6:30am-5:00pm (10.5 hours)

4.) Nutrition:
- Hydration: 1 gallon
- Protein: >225g
- Supp: fish oil, vit d, cmz
- Weight: 209# (upon waking)

5.) Training:
Warm up:
1) fire hydrants, dirty dogs, j/m, OHS

Strength:
1) Seated leg curls:
- 3 x warm up sets (pyramiding)
- 2 x 8 x heavy weight w/ 25 partials after each set

2) Leg press:
(3 sec negative, 1 sec pause at bottom)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 3 x 15 x 5pps (tough)

3) Leg extensions
(1 sec hold at top of each rep)
- 3 x max x heavy weight

4) Back squat:
- 1 x 100 x 95#

Notes:
Not mentally prepared for the weights today. I came in not focused and did not do as well as I should have. 100 rep back squat was unbroken and terrible after the leg extensions. Legs are jelly.

Tuesday: 5/21/13, Strength

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 10:30pm

2.) Quiet/Personal time:
- did not get done.

3.) Work/Volunteer:
- Work: 6:30am-3:30pm (9 hours)

4.) Nutrition:
- Hydration: 1/2 gallon (not enough)
- Protein: >200
- Supp: fiber, fish oil, vit d, cmz
- Weight: 208#

5.) Training:
Warm up:
1) handcuffs
2) band pull aparts and shoulder dislocates
3) pumps

Strength:
1) Meadows rows:
- 4 x warm up sets
- 3 x 8 x 65

2) 1 arm barbell rows
- 3 x 8 x 65

3) Stretchers:
- 1 x 12 x 80, 120 as warm up sets
- 1 x 12 x 140 top work set
- 1 x 12 x 120 back off set

4) Partial pull downs:
- 3 x warm up sets working to a top set of 10
-1 x 10 x 200 top set

5) Deadhang hold on pull-up bar:
- 2 x 60 sec (used straps, grip was shot, objective of this was stretching, not grip work)

6) Batwing hold:
(seated using tricep extension rope)
- 3 x 30 sec
- 1 x 60 sec
- 1 x 120 sec (tough)

7) Hammer curls:
(pause at top w/ fat grips, very little rest)
2 x 10 x 20
2 x 10 x 25 (really tough)

8) Poundstone curls:
- 100 reps in as few sets as possible
(4 sets, forearms on fire)

9) Mobility:
- shoulders
- hips

Notes:
Upper body obliteration. The batwing holds for 2 minutes were really tough and the poundstone curls are a fun challenge but hurt pretty bad.

Monday: 5/20/13, Power Endurance

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- devotion, reading, journal

3.) Work/Volunteer:
- Work: 6:30am-4:30pm (10 hours)
- BSF: 7:00pm-9:00pm (2 hours)

4.) Nutrition:
- Hydration: 1/2 gallon
- Protein: >200
- Supp: fish oil, vit d, cmz
- Weight: 208#

5.) Training:
1) KB maintenance:
- 30 x snatch each arm @ 20kg
- 30 x jerk each arm @ 20kg

2) Mobility:
- shoulders and hips

Notes:
Felt good to get some light shoulder work in. Tuesday, Wednesday and Thursday will be big days.

Sunday: 5/19/13, Interval

1.) Sleep:
- Wake: 8:00am (8 hours)
- Bed: 11:00pm

2.) Quiet/Personal time:
- devotion, reading, journal

3.) Work/Volunteer:
- Work: off

4.) Nutrition:
- Hydration: not much
- Protein: 120g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 210#

5.) Training:

1) Sprint: 8 x (25/35)
2) Stretch

Notes:
Did some sprints but otherwise rested. Got some good stretching in before bed.

Saturday: 5/18/13, Strength

1.) Sleep:
- Wake: 6:00am (7 hours)
- Bed: 12:00pm

2.) Quiet/Personal time:
- BSF

3.) Work/Volunteer:
- Work: off

4.) Nutrition:
- Hydration: 1 gallon
- Protein: >230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#

5.) Training:
1) Seated hamstring curl:
- 1 x 8 x 50#
- 1 x 8 x 80#
- 3 x 8 x 90#
- 1 x 25 partials x 70# (at top)

2) Leg press
(w/ 3 count negative)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 2 x 15 x 5pps

3) Back squat
(w/ cambered bar, 3 count negative and pause at bottom)
1 x 8 x 135
1 x 8 x 185
3 x 8 x 225 (w/ belt)

4) Straight leg deadlift:
- 3 x 20 x 135#

5) Leg extension:
- 3 x max obliteration @ 90#
(AMRAP w/ 1 count hold at top, then AMRAP w/ no hold at top then max hold at top = 1 set)

6) Walk:
90 min (60 min fast, 30 min slow)

Notes:
Post workout nutrition was 75g protein powder in fruit smoothie. 2 tbls peanut butter, 1 English muffin, 1 cinnamon roll. This was a brutal session. The amount of blood flow to your legs is amazing. Working out with someone stronger than you is the way to go.