My ADD Training Log - 2012

7/8/2012

Sprints

6 warmup gliders
7x10m

Throwing
O-Stone - 12.5#

5x Overhead throws
10x Standing throws, focus on turning right foot
10x Standing Throws, focus on left arm
5x Light full spins, focus on position in the middle.

LWFD
5x Full Throws, back feeling a little tight so called it.

Drank too much last night watching the UFC, so made sure I had a productive day today. Cleaned the carpets in the house, including the stairs - that was a big job, several hours. Then went to the park for a light workout. Sprints felt ok once I was warmed up. Open Stone felt pretty good, during the 2nd set of 10, was consistently hitting 37' - which is pretty good for a standing throw for me. Wasn't going really "all out" either. Trying to focus on technique.

First LWFD throw was a super easy 45', which is great considering I didn't push it. Back started tightening up though, so only did 5 of these.

Also re-read Wendler's 5/3/1 this weekend. Sometimes its nice to go back & re-read stuff, review what I've forgotten. Looking forward to this week's workouts.
 
7/9/2012

LB Squats

5x135
5x155
5x195
3x230
5x290
3x325
7x365 <-- Rep PR!!!

Bench Press
5x155
5x185
5x215

So my right leg is SUPER sore!! Top of my hamstring & my butt on the right side only. I think that it was focusing on that leg during the throwing yesterday. But it hurts like a mofo. So I was unsure about the squats today, but I warmed up slow and the 3x325 set felt great. The last set also felt great & I set a nice Rep PR. Although my leg felt great during squats, it feels like crap now. I am icing it & just hope I didn't injure it.
 
Sorry about the leg Calvus but great training lately!

Thanks!!

Yeah my leg still hurts - feels like I pulled my hamstring. Which is really odd, since I don't remember pulling it. Needless to say, won't be deadlifting today. I'm gonna take it easy at the beach instead.
 
I just got your email, man--thanks a lot for that! I'm taking a look now.
 
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:eek: name please
 
7/13/2012

Friday the 13th!

Bench Press

5x95
5x115
5x145
3x170
5x215
3x240
4x270

DB Bench
10x65
12x65
12x65

The benches at Golds are so low that its tough to get set up on them when you have long legs. Trying to drive my heels into the ground & my butt came off the bench on the 4th rep. If I can get my setup solid on these benches I think I could have done 5 reps, which would have tied a PR. I'll keep working on it.

Hamstring is still really tight & sore, so no squats today.
 
You have an awesome log. I come in here and read it all the time so I figured I might as well post something.
 
You have an awesome log. I come in here and read it all the time so I figured I might as well post something.

Thanks man - thats great to hear, especially because I feel useless right now with a pulled hamstring. Can't train BJJ, can't throw...hopefully better stuff next week...

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boobies-huge-tracts-of-land-033-07042012.jpg
 
Hope that your hamstring gets better. How are you applying the ice? I get a couple of frozen water bottles and lie on my bed with one under my hamstring, change the bottle after 10 minutes or so. Seems to work particularly well- probably because the bottle is insulated and a lot of it is in contact with the hamstring.
 
Hope that your hamstring gets better. How are you applying the ice? I get a couple of frozen water bottles and lie on my bed with one under my hamstring, change the bottle after 10 minutes or so. Seems to work particularly well- probably because the bottle is insulated and a lot of it is in contact with the hamstring.

That's a good idea - I just sat on a large bag of frozen peas...
 
That's a good idea - I just sat on a large bag of frozen peas...

The frozen water bottles are good- you can also roll/do massage. I've been doing it for my shoulder for ages. But it seems to work especially well for the hamstring, because the bottle is the right shape. You can ice a lot of your hamstring at the same time, and it seems like a large amount of the bottle is in contact with your hamstring so the cold is going where it needs to and not being lost into the air or your hand.
 
The frozen water bottles are good- you can also roll/do massage. I've been doing it for my shoulder for ages. But it seems to work especially well for the hamstring, because the bottle is the right shape. You can ice a lot of your hamstring at the same time, and it seems like a large amount of the bottle is in contact with your hamstring so the cold is going where it needs to and not being lost into the air or your hand.

This really is a good idea I think - thanks, I'll try it.
 
7/14/2012

SOHP

5x75
5x95
3x110
5x140
3x155
1x175

Pull-ups (palms facing, between sets of SOHP)
5xBW
5xBW
5xBW
5xBW
5xBW

Barbell Curls
6x80
6x80
8x80

Dips (done between sets of curls)
25xBW
18xBW
16xBW

Preacher Curls
20x45

This was a make-up workout for missing Wednesday this week. Couldn't deadlift because of my hamstring, but the pressing felt pretty good. Should have been able to get more reps at 175 - I won't increase the weight on Press for my next cycle. Might even drop my working max by 10%...

Really hoping my leg feels good enough next week to get back to Jui-jitsu. I am thinking I should go & drill, even I'm not healthy enough to spar yet.

Also....not going to deload next week as scheduled. I'm going to punch through another 3 weeks of 5/3/1, then deload the following week while in Hawaii.
 
7/14/201


Barbell Curls
6x80
6x80
8x80

Dips (done between sets of curls)
25xBW
18xBW
16xBW

Preacher Curls
20x45


.....then deload the following week while in Hawaii.



I edited all the unnecessary stuff out.of that entry for you
 
7/15/2012

Black Star Canyon
- 6.7 miles, 3.5 hours

Black Star canyon is a great hike, but usually best from November to May. We decided to do it July, when its 90+ degrees and the river & waterfall were basically dry. Oh well. If you haven't heard of it, here's what David W. Lockeretz had to say about it on the excellent "Nobody Hikes in LA" website (Black Star Canyon Falls
 
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