Quiggly's Training Log

Discussion in 'Training Logs' started by Quiggly, Mar 18, 2008.

  1. Quiggly

    Quiggly White Belt

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    Finally got a membership to a gym I can lift at. I've been training Muay Thai for almost 2 years now and I've been doing some workouts in Ross's II to supplement my training, but I've never really done any 'real' lifting before in my life. So I've been reading/lurking around the S&P for a while now to get myself edamucated, stumbled on to Urban's Soapbox and was bitch-slapped with enlightenment. I'm starting out with the plan he outlined in Strength 101, and I plan on keeping up a Mon-Wed-Fri split with MT/conditioning on Tues-Thurs-Sat and Sunday as my rest day.
    My stats:
    25 yrs
    5'-11"
    165lbs
    Goal: Overall strength/power and conditioning improvement for MT

    Day 1
    Did my first deadlift ever yesterday, I knew as soon as I pulled that bar off the floor I would be back again. Hamstrings killed later in the evening, shoulders and lower back feel sore as well. I was really trying to focus on form so I'm hoping these are just good pains. Here's how my lifts went:

    Deadlift:
    1x145
    1x145
    1x165
    1x165
    1x175
    1x175
    1x175
    1x185
    1x185
    1x185
    1x205
    1x205
    1x205
    1x205
    1x225
    1x225
    1x225
    1x225
    1x235
    1x245

    Good Mornings:
    8x95
    10x95
    12x95

    Chinups:
    10xbw
    10xbw
    10xbw

    Dumbbell Snatches:
    10x35
    10x40
    10x45

    I finished off with 50 abwheel rollouts and 30 Russian Twists with my 12lb med ball.

    *Edit - I forgot to account for the barbell weight...
     
  2. blakethemus

    blakethemus Blake Belt

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    Good luck dude
     
  3. Quiggly

    Quiggly White Belt

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    Day 2

    Bench Press
    8x135
    8x135
    8x135

    Dips
    10xBW
    10xBW
    8xBW

    Incline Dumbbell Press
    12x30(2)
    12x35(2)
    12x35(2)

    Dumbbell Military Press
    10x30(2)
    8x30(2) <---(Left shoulder became aggravated at this point, still recovering from a
    10x25(2) seperation of the AC joint)

    Finished off with 50 plyo pushups and 30 decline russian twists with a 25lb plate.
     
  4. Quiggly

    Quiggly White Belt

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    Day 3

    Squat:
    8x135
    8x155
    8x155

    RDL:
    10x135
    8x185
    8x185

    Lunges:
    16x30(2)
    16x35(2)
    16x35(2)

    Came home and did 50 abwheel rollouts from knees. After I finished the squat sets (first squats ever) I realized I was concentrating so much on form that I forgot about all the rest of the 'checklist': belly full of air, spread the floor, ect. Next time...
     
  5. theNuge

    theNuge Brown Belt

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    Way to start a log. Good luck!
     
  6. Quiggly

    Quiggly White Belt

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    Thanks guys. I had to do a LOT of stretching after the squats, my legs were shaky going up and down stairs. I think my form was decent, I don't really have a camera for analysis, but I really concentrated on my hips moving first, sitting back chest out and getting low. Coming out of the hole was definitely the hardest part in the later reps so I should probably do some bottom assistance lifts next time, unfortunately there are no boxes so it looks like pause squats for me...As for the RDL's I felt my grip giving on the last set of 185 so it looks like I need to invest in some grippers and start working in some small wrist exercises as well. Sparring tonight, probably go for a swim after that and eat something bland and healthy to help me drop some weight, I need to go down at least another 5-8 lbs because I want to be fighting at 154 and I hope to get something lined up soon...
     
  7. Quiggly

    Quiggly White Belt

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    Day 4

    My schedule got all fucked up (easter weekend gym was closed)so today was a push day since monday I did squats, friday is pull day...I want to start again on monday with deadlifts just to get back on track but I don't know if doing deadlifts twice in a row would be bad, or if it even matters...Anyways on to the lifts:

    Bench:
    10x135
    8x145
    8x145

    Pushups w/1 clap:
    12xBW
    10xBW
    10xBW

    Dips:
    12xBW
    10xBW
    10xBW

    Incline DB press:
    12x35(2)
    12x35(2)
    12x35(2)

    I did 3 sets of 12x35 standing cable torso rotations each side, and 50 v-ups with my 12lb med ball.
     
  8. Quiggly

    Quiggly White Belt

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    Day 5

    Deadlift:
    1x135
    1x135
    1x135
    1x135
    1x135
    1x185
    1x185
    1x185
    1x185
    1x185
    1x205
    1x205
    1x205
    1x205
    1x205
    1x255
    1x255
    1x255
    1x275
    1x275

    DB Snatch:
    20x40
    10x45
    10x50

    Chinups:
    12xBW
    12xBW
    10xBW

    Goodmornings:
    12x95
    12x105
    12x115

    2 sets 15xBW GHR, 2 sets 12x35 standing cable rotations, 2 sets 15xBW+25 decline situps.
     
  9. Quiggly

    Quiggly White Belt

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    Day 6:

    Squat:
    10x135
    10x155
    8x175

    DB Lunges:
    16x40(2)
    16x40(2)
    16x45(2)

    RDL:
    12x135
    10x155
    10x185

    Squat jumps:
    10xBW
    10xBW
    10xBW

    Core:
    2 sets 15 decline sit ups BW+25, 2 sets 15x25 decline russian twists, 60 abwheel rollouts from knees.
     
  10. Quiggly

    Quiggly White Belt

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    Day 7:

    Deadlift
    1x145
    1x145
    1x145
    1x145
    1x145
    1x185
    1x185
    1x185
    1x185
    1x185
    1x225
    1x225
    1x225
    1x225
    1x225
    1x255
    1x255
    1x275
    1x275
    1x275

    DB Snatch
    20x45
    10x50
    10x55

    Goodmornings
    12x95
    10x115
    8x125

    BOR
    16x45
    16x50
    16x55

    GHR
    15xBW
    10xBW+25
    10xBW+25

    Core
    2 sets 15xBW+25 decline situps and decline russian twists.

    I felt a white hot pain just below the belt line on the second set of GM's had to stop and start again. I think I'll be going a little lighter next time b/c a hernia doesn't sound too pleasant.
     
  11. Quiggly

    Quiggly White Belt

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    Day 8

    Bench Press
    12x135
    8x135
    8x145

    Dips
    12xBW
    10xBW
    10xBW

    DB Military Press
    12x25(2)
    12x25(2)
    10x25(2)

    Incline DB Press
    12x30(2)
    10x35(2)
    10x35(2)

    Core
    2 sets 15xBW+25 decline situps & russian twists
    1 set 20x35 standing cable torso rotations
     
  12. Quiggly

    Quiggly White Belt

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    Day 9

    2.5 mile run right after work. Ate some oatmeal and headed to the gym.

    Squat
    12x135
    12x145
    12x155

    RDL
    12x135
    12x145
    12x155

    DB Lunges
    16x30(2)
    16x35(2)
    16x35(2)

    GHR
    10xBW
    10xBW+25

    Saxon side Bends
    12x10(2)
    12x10(2)
    12x15(2)

    Decline situps
    15xBW+25
    15xBW+25

    50 abwheel rollouts from the knees
     
  13. Quiggly

    Quiggly White Belt

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    Day 10

    Deadlift
    1x145
    1x145
    1x145
    1x145
    1x145
    1x185
    1x185
    1x185
    1x185
    1x185
    1x225
    1x225
    1x225
    1x225
    1x225
    1x255
    1x255
    1x255
    1x265
    1x265

    Goodmornings
    12x95
    12x115
    12x115

    DB Snatch
    10x50
    10x55
    10x60

    BOR
    16x50
    16x55
    16x60

    Core
    3 sets 12x35 standing cable rotations and 15xBW+25 decline situps

    Got my No. 1 CoC grippers in the mail Saturday. Thing is hard as fuck to close and starts to hurt my hands after a bit. I plan on just bringing that thing with me everywhere, sitting behind my desk at work is the perfect time for grip training :)
     
  14. Feature boy

    Feature boy Guest

    Damn, man, that's a lot of deadlifting! Good job!
     
  15. Quiggly

    Quiggly White Belt

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    Day 11

    2 mile run
    Been running every day now, I'm going to be doing a duathalon with my roomate on 4/26 so I've got to get a decent time for 6 miles.

    Bench Press
    12x135
    10x145
    8x145

    Speed Bench
    12x95
    12x95
    10x95

    Dips
    12xBW
    10xBW
    10xBW

    DB Military Press
    12x(2)25
    10x(2)30
    10x(2)30

    Core
    3 sets 12x35(each side) Standing Cable Rotations at different heights. 3 sets of 10 hanging leg raises.
     
  16. Quiggly

    Quiggly White Belt

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    Day 12

    Squat
    12x135
    10x155
    10x165

    RDL
    12x135
    10x155
    10x165

    DB Lunges
    12x40
    12x45
    12x45

    GHR
    10xBW
    10xBW+25
    10xBW+25

    3 sets of 10 24" box jumps, 50 abwheel rollouts from knees.
     
  17. Quiggly

    Quiggly White Belt

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    Day 13

    Deadlift
    5x145
    5x185
    5x225
    5x275

    DB Snatch
    10x40
    10x45
    10x45
    10x50

    GM's
    12x95
    10x105
    10x115
    10x115

    Chins
    12xBW
    10xBW
    12xBW
    10xBW

    50 abwheel rollouts from knees
     
  18. Quiggly

    Quiggly White Belt

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    Day 14

    Bench Press
    10x135
    10x135
    10x145
    8x145

    Speed Bench
    12x45
    10x95
    10x95
    10x105

    SOHP
    12x45
    10x55
    10x65
    10x75

    Dips
    10xBW
    10xBW
    10xBW
    8xBW

    50 abwheel rollouts from knees
     
  19. Quiggly

    Quiggly White Belt

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    Day 15

    Squat
    10x135
    10x135
    10x155
    10x165

    RDL
    10x135
    10x135
    10x155
    10x165

    Saxon Side Bends
    10x15(2)
    10x15(2)

    24" Box Jumps
    10xBW
    10xBW
    10xBW
    10xBW

    Decline Situps
    15xBW+30
    15xBW+30

    Hanging Leg raises
    10xBW
    10xBW
     
  20. Quiggly

    Quiggly White Belt

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    Day 16

    Deadlift
    5x155
    5x195
    5x245
    5x285

    DB Snatch
    10x45
    10x45
    10x50
    10x55

    GM's
    12x95
    12x105
    10x115
    10x115

    BOR's
    16x50
    16x50
    16x55
    16x60

    Hanging leg raises
    10xBW
    10xBW

    Full Contact twists
    10x45
    10x55
    10x65
     

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