My ADD Training Log - 2012

calvus said:
Here's the vid of the last warmup rep - 1x445. Any thoughts? I think the next time I try it I might just go back to my garage with no distractions...

Click to expand...


The thing that slows me down off the floor is not getting tight enough, so he beginning of my movement is pulling slack out of my body before I can pull. But you didn't have that at all- as far as I could tell you were really nice and tight. And your technique just seems excellent in general.

Maybe it was just attitude, or diet/rest, or some combination. I would give it another go- I bet you kill it.
 
JauntyAngle said:
The thing that slows me down off the floor is not getting tight enough, so he beginning of my movement is pulling slack out of my body before I can pull. But you didn't have that at all- as far as I could tell you were really nice and tight. And your technique just seems excellent in general.

Maybe it was just attitude, or diet/rest, or some combination. I would give it another go- I bet you kill it.
Click to expand...

Thanks for taking the time to look at the vid & make some comments. I agree, I think it was mostly mental. I'll give it another shot soon(ish).
 
6/15/2012

So I spent some time today reviewing my progress over the last 12 months. It really seems like I haven't made much progress in 2012 & I need to find out why. I am convinced at this point that I missed the deadlift attempt mentally. I think I can get it if I'm in the right frame of mind, so I'm not concerned about that at this point.

Here's what I found out from my research:

In the 2nd Half of 2011, I set 36 PRs (including rep PRs). First half of 2012, I have set 13. Big difference.

In the first 13 weeks of 2H11, I set 14 PRs, in the first 13 weeks of 1H12, I set 13. Not a big difference. I was on the same track. So in the 2nd 13 weeks of 2H12, I haven't set a single PR. What changed?

- I started doing more assistance work in the 2nd quarter of 2012. Maybe the extra volume isn't helping?

I tracked all the weeks I had with a workout dedicated to a specific lift. If I had multiple workouts in a week of a lift (becuase of MM2K or Smolov) I didn't count the extra ones. I would put a table in here, but can't figure out how to do a table, so I'll just discuss the results. In '11, I had a much bigger focus on overhead work, although all other number were very similar. Also, I've missed the same number of weeks due to injury, sickness or deload. And I guess I like to bench, I had more bench workouts than squat or deadlift. Note to self: "From now on, you like squat! Make squat your favorite!"

Also, I set 14 PR's in the 3rd quarter of 2011 working out 4x a week. I set 21 PRs in the 4th quarter while working out 3 days a week and squatting 3x a week. 2nd quarter of 2012 I've been working out 4x a week.

So with that said, I think I'm going to start in July working out 3x a week & probably squatting 3x a week as well. I also think I need to REALLY put some effort into figuring out what to do with my assistance work.
 
Numbers blow. Please stop using them.
 
You might want to take into consideration that you won't ALWAYS be setting PRs. As you get stronger, it will just be harder to continually make progress.

How did you count all of the PRs anyway? Keep an excel file or something?
 
MIDMOBOX said:
Numbers blow. Please stop using them.
Click to expand...

That's a tough one, I'm an engineer in the real world...

WitchCraft said:
You might want to take into consideration that you won't ALWAYS be setting PRs. As you get stronger, it will just be harder to continually make progress.

How did you count all of the PRs anyway? Keep an excel file or something?
Click to expand...

Yep, I went back through my log since July 1, 2011 & tracked how I was programming each lift week to week & when I set PRs.

And I realize that I won't always be setting PRs, but in the past 6 months, I've added 10 pounds to my bench, 10 pounds to my deadlift, 0 to squat & 0 to Overhead Press.

So I think my programming needs to be different.
 
I like the thoroughness of your analysis!

For 3-day splits, I really like squatting on Monday and Friday, and DLing on Wednesday. If I want to squat more then I can front squat for DL assistance. The other lifts just sort themselves out, IMO.
 
So many words and numbers in this log


bikini.jpg
 
calvus said:
6/15/2012

So I spent some time today reviewing my progress over the last 12 months. It really seems like I haven't made much progress in 2012 & I need to find out why. I am convinced at this point that I missed the deadlift attempt mentally. I think I can get it if I'm in the right frame of mind, so I'm not concerned about that at this point.

Here's what I found out from my research:

In the 2nd Half of 2011, I set 36 PRs (including rep PRs). First half of 2012, I have set 13. Big difference.

In the first 13 weeks of 2H11, I set 14 PRs, in the first 13 weeks of 1H12, I set 13. Not a big difference. I was on the same track. So in the 2nd 13 weeks of 2H12, I haven't set a single PR. What changed?

- I started doing more assistance work in the 2nd quarter of 2012. Maybe the extra volume isn't helping?

I tracked all the weeks I had with a workout dedicated to a specific lift. If I had multiple workouts in a week of a lift (becuase of MM2K or Smolov) I didn't count the extra ones. I would put a table in here, but can't figure out how to do a table, so I'll just discuss the results. In '11, I had a much bigger focus on overhead work, although all other number were very similar. Also, I've missed the same number of weeks due to injury, sickness or deload. And I guess I like to bench, I had more bench workouts than squat or deadlift. Note to self: "From now on, you like squat! Make squat your favorite!"

Also, I set 14 PR's in the 3rd quarter of 2011 working out 4x a week. I set 21 PRs in the 4th quarter while working out 3 days a week and squatting 3x a week. 2nd quarter of 2012 I've been working out 4x a week.

So with that said, I think I'm going to start in July working out 3x a week & probably squatting 3x a week as well. I also think I need to REALLY put some effort into figuring out what to do with my assistance work.
Click to expand...

Two other things that have changed....

1) In 4th quarter 2011 I was taking creatine, now I'm not.
2) I started dieting a bit in March this year.

So I think I'll add creatine back in & stop the diet as well.
 
calvus said:
Two other things that have changed....

1) In 4th quarter 2011 I was taking creatine, now I'm not.
2) I started dieting a bit in March this year.

So I think I'll add creatine back in & stop the diet as well.
Click to expand...

I assume that you've been tracking your bodyweight with the same detail that you've been tracking your PRs: were you gaining lean body mass in 4Q '11, and have you stopped doing so in '12 so far? If so, yeah, the diet might be getting in your way.

Having your gains slow with cutting off the creatine seems like a pretty strong correlation to me.
 
JauntyAngle said:
Have you considered giving T3 a try? You could do it for squats and just slot it in to the 2-day squatting split (Monday and Friday). If you liked it, you could use it for bench too, then just do 5/3/1 for deadlift and press.
Click to expand...

Thanks for the suggestion, but I'm going to stick with 5/3/1 for now. I've had good overall results with & don't see any real reason to change it. 5/3/1 also really appeals to me mentally I guess. I'm familiar with it, I like the fact that your're constantly setting PRs and I really like how its structured.
 
Stonebreaker said:
I assume that you've been tracking your bodyweight with the same detail that you've been tracking your PRs: were you gaining lean body mass in 4Q '11, and have you stopped doing so in '12 so far? If so, yeah, the diet might be getting in your way.

Having your gains slow with cutting off the creatine seems like a pretty strong correlation to me.
Click to expand...

Yes, I've tracked my bodyweight pretty closely, however I don't have a good way to measure BF%. So yes I gained weight, but who knows how "lean" it was. I agree with you on the creatine.
 
6/21/2012

Went for a nice & easy 2.5 mile run in Waikiki today.
554752_4201630887352_142831398_n.jpg
 
I recently applied to teach in Hawaii after I heard there was a demand for school teachers there. Your pictures confirm that I definitely want to go there!
 
JauntyAngle said:
How is the temperature and humidity? Some of my runs at home it was over 90 at 80 degrees relative humidity, which does suck.
Click to expand...

It rarely gets above 85 and humidity isn't bad. Only a couple days out of the year when the wind blows up from the south it gets hot & humid.
 
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