J
My ADD Training Log
- Thread starter calvus
- Start date
- Joined
- Oct 13, 2006
- Messages
- 1,618
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Monday, 1/3/2011 - First Workout of the new year!
5/3/1, Day 1, Week 1, Cycle 1, 2011
SOHP
45x6
60x5
75x5
90x3
100x5
115x5
135x11 <--New PR for reps
Push Press
180x1
180x1
180x1
180x3
Weighted Chins
3xBW+40
3xBW+45
3xBW+50
3x1xBW+55
Dips
5x12xBW
Barbell Curls
65x12
75x12
75x12
Grip
2-Hand Plate Pinch
3x50lb x 20sec
Barbell Finger Curls, Overhand Grip
3x15x50lb
2-Hand Barbell Wrist Curl
15x55
15x50
15x45
2-Hand Reverse Wrist Curl (EZ Curl Bar)
3x15x25lb
Workout took almost 1.5 hours today. I knew it would take a bit longer due to the additional assistance work...that might cause scheduling issues when I get busier with work. Glad I'm off today.
Also going to start doing some curls, I think it may help with the weighted chins...
5/3/1, Day 1, Week 1, Cycle 1, 2011
SOHP
45x6
60x5
75x5
90x3
100x5
115x5
135x11 <--New PR for reps
Push Press
180x1
180x1
180x1
180x3
Weighted Chins
3xBW+40
3xBW+45
3xBW+50
3x1xBW+55
Dips
5x12xBW
Barbell Curls
65x12
75x12
75x12
Grip
2-Hand Plate Pinch
3x50lb x 20sec
Barbell Finger Curls, Overhand Grip
3x15x50lb
2-Hand Barbell Wrist Curl
15x55
15x50
15x45
2-Hand Reverse Wrist Curl (EZ Curl Bar)
3x15x25lb
Workout took almost 1.5 hours today. I knew it would take a bit longer due to the additional assistance work...that might cause scheduling issues when I get busier with work. Glad I'm off today.
Also going to start doing some curls, I think it may help with the weighted chins...
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
Thanks, Man - I still think there's room for improvement on the deadlift. Just need to get my squats sorted out & I'll be happy.
- Joined
- Oct 13, 2006
- Messages
- 1,618
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- 0
1/4/2011
1 set of BW pullups today. I noticed that my door frame pullup bar was starting to smash the door frame a bit, so I went to a hardware store, bought some 3/4" galvanized pipe parts & built a sturdy one in the garage. Pretty happy with it:
Man, I'm SORE from yesterday's workout.
No BJJ tonight, have work to do...
1 set of BW pullups today. I noticed that my door frame pullup bar was starting to smash the door frame a bit, so I went to a hardware store, bought some 3/4" galvanized pipe parts & built a sturdy one in the garage. Pretty happy with it:
Man, I'm SORE from yesterday's workout.
No BJJ tonight, have work to do...
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
Wednesday, 1/5/2011
Day 2, Week 1, Cycle 1, 2011
Deadlift
5x145
5x185
3x225
5x235
5x275
10x310 <- PR for reps. Reset after each rep, no bouncing.
GHR's
4x10xBW (assisted) <- these are hard
Good Mornings
4x15x65
Pullups (Overhand Grip)
1x10xBW
Abs Circuit
Grip
2-Hand Plate Pinch
3x50lb x 20sec
Barbell Finger Curls, Overhand Grip
3x20x65lb
2-Hand Barbell Wrist Curl
18x55
18x50
15x50
2-Hand Reverse Wrist Curl (EZ Curl Bar)
3x15x25lb
Notes:
Did some new exercises today, The GHR's were really tough. Had to give myself a bit of a push off at the bottom to be able to complete a rep. Of course I don't have a GHR machine at the house, but I have a carpeted balcony with a railing. So I go upstairs, facing away from the ledge, on my knees with my feet hanging off the ledge and the back of my ankles below the bottom of the railing to hold them in place. I use a small towel as a pad across my achilles and another below my knees. Let me know if anyone with GHR experience sees any issues with this setup.
Also added Good Mornings. Tough to keep the bar in one place through the movement. It keeps sliding up toward my neck, gotta keep working on that one.
The new pullup bar is almost 8 feet off the ground, so I am able to get a full extension at the bottom of the movement without my feet touching the ground. This is a HUGE difference from the door frame bar, since I'm 6-2. The pullups with overhand grip were tough. This will be good for me.
Day 2, Week 1, Cycle 1, 2011
Deadlift
5x145
5x185
3x225
5x235
5x275
10x310 <- PR for reps. Reset after each rep, no bouncing.
GHR's
4x10xBW (assisted) <- these are hard
Good Mornings
4x15x65
Pullups (Overhand Grip)
1x10xBW
Abs Circuit
Grip
2-Hand Plate Pinch
3x50lb x 20sec
Barbell Finger Curls, Overhand Grip
3x20x65lb
2-Hand Barbell Wrist Curl
18x55
18x50
15x50
2-Hand Reverse Wrist Curl (EZ Curl Bar)
3x15x25lb
Notes:
Did some new exercises today, The GHR's were really tough. Had to give myself a bit of a push off at the bottom to be able to complete a rep. Of course I don't have a GHR machine at the house, but I have a carpeted balcony with a railing. So I go upstairs, facing away from the ledge, on my knees with my feet hanging off the ledge and the back of my ankles below the bottom of the railing to hold them in place. I use a small towel as a pad across my achilles and another below my knees. Let me know if anyone with GHR experience sees any issues with this setup.
Also added Good Mornings. Tough to keep the bar in one place through the movement. It keeps sliding up toward my neck, gotta keep working on that one.
The new pullup bar is almost 8 feet off the ground, so I am able to get a full extension at the bottom of the movement without my feet touching the ground. This is a HUGE difference from the door frame bar, since I'm 6-2. The pullups with overhand grip were tough. This will be good for me.
- Joined
- Sep 29, 2009
- Messages
- 936
- Reaction score
- 0
Good stuff pal nice progress your lifts are coming along good!
1/4/2011
1 set of BW pullups today. I noticed that my door frame pullup bar was starting to smash the door frame a bit, so I went to a hardware store, bought some 3/4" galvanized pipe parts & built a sturdy one in the garage. Pretty happy with it:
Man, I'm SORE from yesterday's workout.
No BJJ tonight, have work to do...
Haha thats qualilty good stuff!
Good man again your lifts are coming along good congratzs on both the PRs!
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
I can't believe you're holding out on me, Midmo, I've provided photographic examples of exercise recovery techniques in your log, not to mention I have a healthy appreciation of art, especially photography. Here is one of my favorite photographers:
For the purposes of this log, however, it's always appreciated if the pictures are relevant to weightlifting technique
Or recovery, of course, as in contrast showers
BTW, what is your opinion on the benefits of mud baths?
For the purposes of this log, however, it's always appreciated if the pictures are relevant to weightlifting technique
Or recovery, of course, as in contrast showers
BTW, what is your opinion on the benefits of mud baths?
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
1/5/2011
BJJ - Nogi
Worked on basic ankle lock / toe hold & knee bar. Did some sparing from the ground where you could *only* go for legs & feet. Was fun but sloppy since this was my 1st exposure to this stuff.
30 minutes sparring after class. Nogi seems to be going much better for me than gi. In nogi I can use my strength & athleticism more. In go I need to continue to work on breaking grips.
I think the weight lifting is helping. I rolled with a guy tonight who is about my same size and has always been a handful for me. I felt stronger than him the last 2 times we rolled and was able to get some submissions. So thats cool...
Think I'm gonna try the conditioning challenge tomorrow in the middle of my bench workout.
BJJ - Nogi
Worked on basic ankle lock / toe hold & knee bar. Did some sparing from the ground where you could *only* go for legs & feet. Was fun but sloppy since this was my 1st exposure to this stuff.
30 minutes sparring after class. Nogi seems to be going much better for me than gi. In nogi I can use my strength & athleticism more. In go I need to continue to work on breaking grips.
I think the weight lifting is helping. I rolled with a guy tonight who is about my same size and has always been a handful for me. I felt stronger than him the last 2 times we rolled and was able to get some submissions. So thats cool...
Think I'm gonna try the conditioning challenge tomorrow in the middle of my bench workout.
- Joined
- Feb 22, 2006
- Messages
- 5,677
- Reaction score
- 0
well all I had handy at that moment were asian lingerie models making out with midgets. And thats a very special taste.
Do you think Wii Dance would provide me with any sort of cardio benifit?
Did you letter in any sports in highschool?
Do you think Wii Dance would provide me with any sort of cardio benifit?
Did you letter in any sports in highschool?
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
1/6/2011
5/3/1, Day 3, Week 1, Cycle 1
Bench
10x45
5x95
3x160
5x170
11x215 <- January Conditioning Challenge
Chinups (Underhand Grip)
16xBW <- January Conditioning Challenge
3xBW+45
4xBW+35
5xBW+25
5xBW+25
5xBW+25
DB Bench
12x40
10x60
10x60
10x60
DB Rows
10x60
10x60
10x60
10x60
Skull Crushers
10x45
10x55
10x65
10x65
Weighted Chins were tough today, I think there are a number of factors:
1) Did BW chins to failure right before starting weighted chins
2) Forearms & shoulders still sore from yesterday & they were fatigued
3) My new pullup bar is *harder* than the door-frame bar. Obviously this means I wasn't getting full extension before or I was subconsciously cheating at some point in the movement.
5/3/1, Day 3, Week 1, Cycle 1
Bench
10x45
5x95
3x160
5x170
11x215 <- January Conditioning Challenge
Chinups (Underhand Grip)
16xBW <- January Conditioning Challenge
3xBW+45
4xBW+35
5xBW+25
5xBW+25
5xBW+25
DB Bench
12x40
10x60
10x60
10x60
DB Rows
10x60
10x60
10x60
10x60
Skull Crushers
10x45
10x55
10x65
10x65
Weighted Chins were tough today, I think there are a number of factors:
1) Did BW chins to failure right before starting weighted chins
2) Forearms & shoulders still sore from yesterday & they were fatigued
3) My new pullup bar is *harder* than the door-frame bar. Obviously this means I wasn't getting full extension before or I was subconsciously cheating at some point in the movement.
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
Friday, 1/7/2011
BJJ
1 Hour class + 30 minutes sparring. Focused on side control escape by bridging & getting to knees.
Worked a lot to today with a really strong purple belt who absolutely kicked my ass. And I mean strong as in technical, he was actually smaller than me. He totally shut down anything I tried from the top or bottom. Man, I'm sore...but was a good experience.
BJJ
1 Hour class + 30 minutes sparring. Focused on side control escape by bridging & getting to knees.
Worked a lot to today with a really strong purple belt who absolutely kicked my ass. And I mean strong as in technical, he was actually smaller than me. He totally shut down anything I tried from the top or bottom. Man, I'm sore...but was a good experience.
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
Saturday, 1/8/2011
5/3/1, Day 4, Week 1, Cycle 1
Low Bar Squat
5x45 *form check
5x45 *form check
5x45 *form check
5x45 *form check
5x45 *form check
5x120
5x155
5x185
5x195
5x225
6x255
GHR
4x10xBW+assisted
Barbell Single Leg Split Squat
4x10x45
Abs
Still working hard on technique for squats. Trying to keep upper back tight, lead with my hips, and above all, get a decent depth, parallel or below. Today I recorded video for every set of squat and reviewed the video immediately after. Still plenty of room for improvement, but getting better. Surprisingly, not as hard on the elbows today, maybe bar positioning is getting easier. Will post video soon.
5/3/1, Day 4, Week 1, Cycle 1
Low Bar Squat
5x45 *form check
5x45 *form check
5x45 *form check
5x45 *form check
5x45 *form check
5x120
5x155
5x185
5x195
5x225
6x255
GHR
4x10xBW+assisted
Barbell Single Leg Split Squat
4x10x45
Abs
Still working hard on technique for squats. Trying to keep upper back tight, lead with my hips, and above all, get a decent depth, parallel or below. Today I recorded video for every set of squat and reviewed the video immediately after. Still plenty of room for improvement, but getting better. Surprisingly, not as hard on the elbows today, maybe bar positioning is getting easier. Will post video soon.
- Joined
- Oct 13, 2006
- Messages
- 1,618
- Reaction score
- 0
Saturday, 1/8/2011
Squat Form Check videos.
My squat form is improving, but still has lots of room for improvement. I did several sets today with just the bar, analyzing video after each set, comparing to the SquatRX videos on johhnymnemonic's channel.
The keys for me to remember are:
1) Keep the upper back TIGHT
2) lead with ass out on the way down, lead with my ass out of the hole
3) big breath at the beginning & hold through the movement
4) Go deeper than I think I can because I'm not going deep AT ALL.
Here are my sets, increasing in weight. Some reps are deeper than others (isn't that a Smith's song?). On the last set (255 lb) the bar started slipping, which affected my last rep or 2. If I keep my back tight, that doesn't happen...Comments/critiques are welcome...
45 lbs:
120 lbs:
155 lbs:
185 lbs:
195 lbs:
225 lbs:
255 lbs:
Squat Form Check videos.
My squat form is improving, but still has lots of room for improvement. I did several sets today with just the bar, analyzing video after each set, comparing to the SquatRX videos on johhnymnemonic's channel.
The keys for me to remember are:
1) Keep the upper back TIGHT
2) lead with ass out on the way down, lead with my ass out of the hole
3) big breath at the beginning & hold through the movement
4) Go deeper than I think I can because I'm not going deep AT ALL.
Here are my sets, increasing in weight. Some reps are deeper than others (isn't that a Smith's song?). On the last set (255 lb) the bar started slipping, which affected my last rep or 2. If I keep my back tight, that doesn't happen...Comments/critiques are welcome...
45 lbs:
120 lbs:
155 lbs:
185 lbs:
195 lbs:
225 lbs:
255 lbs:
