Voodooloco's Return to Athletics

[Voodooloco]

Sunday, January 15, 2017
5/3/1 Week 2, Squat Day

Squats - 70%, 80%, 90% x 3
45 x 8
135 x 8
225 x 3
245 x 3
275 x 3
310 x 3

Leg press - 5 x 15
540 x 15
540 x 15
540 x 15
540 x 15
450 x 15

Leg curls - 5 x 10
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

 

[Voodooloco]

Monday, January 16, 2017

Smolov JR, Week 2 Day 1, Bench


Bench - 70% (165 + 5-10lbs) x 6 x 6
45 x 12
95 x 10
135 x 8
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6

DB rows
50 x 10
70 x 10
90 x 10
90 x 10
90 x 10
90 x 10

 

[Voodooloco]

Saturday, January 21, 2016
5/3/1 Week 2, Deadlift day

Deadlifts - 70%, 80%, 90%
135 x 5
225 x 5
275 x 3
315 x 3
345 x 2 my form is awful I think I drop the weight and reconstruct the form.

Vertical knee raises - 5 x 15

 

[Voodooloco]

Sunday, January 22, 2016
Flag football
1 hour

Played center and lb. I suck at LB but am still good at center. It was fun, but the team didn't get it the league. I will not be playing this spring.

 

[Voodooloco]

Wednesday, January 25, 2017
5/3/1 Week 3, Bench Day

Bench - 85% x 5, 90% x 3, 95% x 1
45 x 10
95 x 10
135 x 8
205 x 5
215 x 3
225 x 4 felt lighter than 205

Db rows - 5 x 10
50 x 10
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10

Db bench - 5 x 15
50 x 15
65 x 15
65 x 15
50 x 15
50 x 13
50 x 10 ds 40 x 7

Face pulls
50 x 20
50 x 20
50 x 20

 

[Voodooloco]

Monday, January 23, 2017
5/3/1 Week 3, Squat Day
135 x 5
135 x 5
225 x 5
295 x 4 (supposed to be 5)
310 x 2 (supposed to be 3)
330 x 1

Leg press - 5 x 15
540 x 10
450 x 15
450 x 15
450 x 15
450 x 15

Leg curls - 5 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

 

[Voodooloco]

Monday, January 30, 2017
5/3/1 Week 4, Deadlift Day

Deadlifts - supposed to be 40%, 50%, 60% x 5
135 x 5
225 x 5
225 x 5


Goodmornings - 5 x 12
95 x 10
95 x 12
95 x 12
95 x 12
95 x 12

Vertical Knee Raises - 5 x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

School has been absolutely in-freaking-sane. A&P requires more time studying than I have to dedicate to all my classes together. I'll likely been 3 times a week in the gym for a while.

 

[Voodooloco]

Saturday, Febraury 11, 2017
5/3/1ish Bench Day

Bench
45 x 12
95 x 10
135 x 8
135 x 8
185 x 10
185 x 7

DB Rows
55 x 10
85 x 8
85 x 8
85 x 8
85 x 8
85 x 8

DB bench
55 x 12
I haven't eaten enough (illness) and I'm shaking horribly. I called it a night.

I've been battling a school schedule and some shitty illnesses. It was about 9 days since my last lifting session before I actually had one on Saturday. I'm not counting this I've been battling illness and a school schedule in trying to get to the gym. I'm not counting this towards anything, and will probably restart 5/3/1 next week on 2-20-2017 with a different training schedule since we're having football scrimmages on Sundays now. Also I dropped anatomy and physiology so I should be seeing more time in the gym now.

Also, I intend to put a DL platform in my garage and be able to hit some lifts from the garage. I think I'll expand it from weights (oly DBS + BB) + DL platform -> Squat rack -> adjustable bench to press from the rack -> accessory movements.

 

[Voodooloco]

Sunday, February 12, 2017
Flag Football - 1.5 hours

We only had 7 players from our team show up. This led me to play OT/DE the full hour and a half. I played really well. I had 2-3 sacks, and allowed none. We lost 5-4, but the other team had 13 players and were able to keep people fresh. We also didn't have several of our most talented players including a couple former D1 football players.

If we will be able to get 10-13 people at any game this season I expect we will probably win or be within striking distance with any team in our league.

EDIT: I'm so sore from this I can't lift my right shoulder above 90 degrees and in order to move my right leg into the car and such I have to grab my pant leg and lift it into the car.

 

[Voodooloco]

The work load from school was brutal and I ended up not training for almost 2 months. I've started back with training/athletics 4 days a week for the last 2 weeks. Time to get back on track.

 

[Voodooloco]

I've completely failed to log anything up to this point of the year. I am going to attempt to finish this year strong. Currently my work ethic is shit. I'm going to work on creating more good habits, and falling in love with all my sports again.

July 01, 2017

Softball Tournament
0-1 batting

I seriously wanted to punch the dude who put the team together. I only played 1 of the first 3 games. The tournament was rained out which ment I got shit play time, and left mad as hell.

July 02, 2017
Basketball - 1 hour

I've been spending Sundays playing some basketball with my brother in law as he's been in a rehab facility. I gave him a solid ass whoopin' in 1 on 1 after losing some games of horse.

July 07, 2017
Basketball - 2 hours
I worked on my form for the first hour. I noticed some issues with pushing off the thumb some. I finished the first hour shooting free throws. I started out shooting probably 30% from the FT line, and ended around 60%. I'm going to focus on doing more free throws during training. I am also looking for indoor facilities to play basketball at to stop the knees from hurting

 

[Voodooloco]

Thursday, July 13, 2017
Basketball -1 hour

After work I went to the courts telling myself I was only going to shoot and not play any games. I spent about 15 minutes shooting and warming upbefore Paul got there. I went 1-3 in free throw comps with him (best of 10). I shot closer to 50% which is an increase, but not a big enough one. I proceeded to beat Paul's ass at HORSE in our first game. We called off the second one at HORS - HORS so I could go play some 3 - on - 3. Exactly what I should not have done.

I was on hour 40 of my 60 hour work week. I hadn't eaten in 6 hours. I did not have any water. The temperature was in the mid-90s, and it rained earlier in the day so it was insanely muggy. My knees hurt so bad I couldn't get into a defensive position.

However, we won 16-14. I probably scored 3-4 points, but probably had 7-8 rebounds, 2 blocks, and 2 steals. I only played the one game because I felt like shit.

When I got home I immediately took 2 Advil, drank apple juice, and laid in the fetal position for 30 minutes until my stomach quit hurting. Good times.

 

[Voodooloco]

Tuesday, July 18, 2017
Basketball - 1 hour

Today the courts were a cluster fuck of 300 lbers and 13 year olds. All the random people typically make me really timid with my aggressiveness. People get really testy when they have a lot of friends with them. Anyway, we played two games. We won the first 15-13, and got thoroughly destroyed in the second. Like usual I played shit offense, but shut down defense.

 

[Voodooloco]

Wednesday, July 26, 2017
"ME" Upper

Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
Bench press
45 x 10
135 x 8
135 x 5
185 x 3
185 x

Form felt surprising good since I have not been lifting

Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
Incline DB bench press (palms in or out)
50 x
50 x

Horizontal pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Seated cable rows
100 x 15
130 x 12
130 x 12
130 x

Group 2
Face pulls
50 x 15
50 x 12
50 x 12

Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
Barbell shrugs
185 x 12
185 x
185 x

Elbow flexor exercise– Perform 3-4 sets of 8-15 reps of one of the following exercises:
Seated Incline DB curls
15 x 13
15 x 13
15 x 10

 

[Voodooloco]

I'm going to keep my log here until I ship for basic. I fell off rather hard last year as my work trained me in picking which lead to some issues with my knees and ankles. I've had no issues with being sent to pick this year, and I am training quite hard.

I recently joined the Army National Guard, and have been training in preparation for Basic Combat Training. I've found that my training leading into this has been the most successful when I shut the hell up and follow a program. Some major weak points that will give me problems are sit ups, and the 2 mile run. The programs I'm running right now are:
0-200 Sit Ups
Couch-2-5K
nSuns 5/3/1 (4 day)

I have started looking for a BJJ gym in the area, and have tried two different gyms. I will try one or two others in the area before I make a final decision.

Starting out my goals for the year was to train 200 times, change my body composition, bench 275, squat 365, and deadlift 405. My newest goal is to train everyday until a week out from basic. I am currently benching 260, squatting roughly 315, and deadlifting around 365. I have trained 118/200 times on the year, and 15/111 days in a row.

 

[Voodooloco]

Friday, July 20, 2018
119/200
16/111

Push up trials
42 push ups in 1 minute
27 in 30 seconds
23 in 30 seconds
20 in 30 seconds

Diamond push ups
Sets of 10: 3

Wide grip push ups
Sets of 10: 3

I dont want to do anything. I've had pizza twice and ice cream once today. I feel like death, and the small amount of work I'm doing I'm counting.

Ps push ups give the sickest pumps

 

[Voodooloco]

Monday, July 21, 2018
120/200

nSuns
45 x 5
135 x 5
185 x 5
225 x 5
250 x 3
280 x 2 rpe 7 or 8 if I was in a cage I would have dropped for 2 more
265 x 3
250 x 3
235 x 3
225 x 5
205 x 5
190 x I honestly forgot about this set racked everything and said fuck it
I'm holding off on deficits

Reverse hypers
Bw x 20
Bw x 20
Bw x 20
Bw x 20
Bw x 20

Leg extensions
190 x 12
250 x 8
190 x 10
190 x 10
190 x 8

 

[Voodooloco]

Tuesday, July 24, 2018
121/200
2 in a row
C-2-5k W5D1 - 2.04 mi - 21:02 - 10:17 average pace
I walked a minute and a half and ran further faster than last run. Yesterday was squats, and my hips felt like they were about to explode. I pushed through, and had a successful run.

nSuns Bench 1
45 x 8
95 x 5
135 x 5
185 x 8
205 x 6
235 x 4
235 x 4
235 x 4
220 x 5
205 x 6
195 x 7
180 x 15

Ohp
95 x 5
95 x 5
115 x 3
115 x 5
115 x 7
115 x 4
115 x 6
115 x 6

Pull ups
Bw x 5
Bw x 5
Bw x 5

Cable pulldown
120 x 10
120 x 10
120 x 10

Cable row
120 x 12
120 x 12
120 x 12

Face pulls
35 x 30
35 x 30
35 x 20

Machine curls
120 x 12
120 x 12
90 x 12 ds 50x 10

 

[Voodooloco]

I pitched for an hour and a half, and got some swinging it. Team should be a little improved from last year.

 

[Voodooloco]

Monday, July 30, 2018
123/200

nSuns

Squats
nSuns

Squat
45 x 5
135 x 5
185 x 5
225 x 5
255 x 3
285 x 4
270 x 3
255 x 3
240 x 3
225 x 5
210 x skipped
195 x skipped

Deficit Deadlifts
135 x 5
185 x 5
205 x 3
205 x 5
205 x 7
205 x skipped
205 x skipper
205 x skipped