Thunderhead's Training Log

Pre-lifting warmups? That's my jam!

Lower body:


Upper body:


Ok. I'll stop spamming your training log now. :)

I still can't believe you ate that much in 5 hours.
 
Frozenkilt said:
Pre-lifting warmups? That's my jam!

Ok. I'll stop spamming your training log now. :)
Click to expand...

Mi casa es tu casa, hombre. It's all good in the hood. I'm open to suggestions; they're all welcome here. Despite lifting for over 10 years now, I still consider myself a student of the Iron Game. Thanks for the videos. I will incorporate them into my training. Looks like I need to pick up some lacrosse balls and PVC pipes soon.

I still can't believe you ate that much in 5 hours.
Click to expand...

I think it goes without saying that I'm probably the weirdest motherfucker in this neck of the woods.

2/12/2016
Friday

Training Log

Heavy Deadlift/Light Pull

Yesterday's mild cold morphed into a full blown flu last night. My body is in a terrible state right now. This week has been very shitastic so far.

Deadlifts

WU - all hook grip, no belt

Bar, 135, 185, 225, 275 x 1 x 3
315, 365, 405 x 1 x 1

Main - belt added

455 x 2 x 0 - sharp pain in the right gluteal region
425 x 1 x 0 - ditto

Switched to band deadlifts

Band Deadlifts

225 + 100B x 1 x 4
275 + 100B x 1 x 4
315 + 100B x 1 x 4
365 + 100B x 1 x 1

Paused Squats

A bunch of singles with 135, 185, 225 for 10-12 seconds

DB Rows

110 x 3 x 8

Notes:

Felt like skipping today's training session, but I couldn't let last night's massive refeed go to waste.

Band deadlifts felt fantastic. Take off was easy, but the lockout was very challenging. I'm going to do more of this movement from now on.

I could be overtraining/overreaching right now, given the state of my health. Yes, I do believe in the concept of overtraining. We can agree to disagree.

Rest in peace, Kevin Randleman. You will be missed.

tumblr_m5qxkcZ12L1ry1rm7o1_r1_250.gif
 
Last edited:
Thunderhead said:
455 x 2 x 0 - sharp pain in the right gluteal region
425 x 1 x 0 - ditto
Click to expand...

Alright, now you're just telling me stuff on purpose. Stretch your glute/piriformis.



I'll tell you why I've been haunting your log since I popped in here for the humour: I managed to bulge the holy shit out of my L4/L5 disc MANY moons ago (2007) and these little shots and descriptions you're giving me? Yeah, they're the same ones from my training log lo those years past.

So I feel compelled to help you NOT do that. It sucks and took way too long to recover from.

Things to do:
  • Warm up. Not with weights but with mobility like with the above routines. Again, as with anything else, take what works for you, discard the rest.
  • Keep the multifidi firing. That's the little "shoelace" muscles that run up your entire spine. They're almost sensory organs. But they're the scalpel that does fine work. Your erectors are a chainsaw. They'll do the job but they're sloppy at it. That's what that static hold will help with.
  • Do some static stretching and foam rolling of the hamstrings and glutes. The piriformis is a nice little muscle that runs RIGHT across your sciatic nerve. If it gets too tight, you're gonna have a bad time. This is one of those "after workout or on off day" things. Or if you have a decent pre-workout warmup, its ok to toss in there pre-lift. Helps release the tension off the back.
  • Ab work. Likely not a problem for you from what it looks like.
  • Back off the intensity for a bit. Remember that a step back by choice right now is better than a longer forced one later.
  • Deep tissue massage/IMS if you have it available. Sometimes you need help convincing this shit to relax.

Strong is good. But remember it takes a shit ton of maintenance to keep from flying apart once you're lifting a quarter of a ton of metal around.

DDP Yoga. It's a real thing :)
 
Frozenkilt said:
Alright, now you're just telling me stuff on purpose. Stretch your glute/piriformis.



I'll tell you why I've been haunting your log since I popped in here for the humour: I managed to bulge the holy shit out of my L4/L5 disc MANY moons ago (2007) and these little shots and descriptions you're giving me? Yeah, they're the same ones from my training log lo those years past.

So I feel compelled to help you NOT do that. It sucks and took way too long to recover from.

Things to do:
  • Warm up. Not with weights but with mobility like with the above routines. Again, as with anything else, take what works for you, discard the rest.
  • Keep the multifidi firing. That's the little "shoelace" muscles that run up your entire spine. They're almost sensory organs. But they're the scalpel that does fine work. Your erectors are a chainsaw. They'll do the job but they're sloppy at it. That's what that static hold will help with.
  • Do some static stretching and foam rolling of the hamstrings and glutes. The piriformis is a nice little muscle that runs RIGHT across your sciatic nerve. If it gets too tight, you're gonna have a bad time. This is one of those "after workout or on off day" things. Or if you have a decent pre-workout warmup, its ok to toss in there pre-lift. Helps release the tension off the back.
  • Ab work. Likely not a problem for you from what it looks like.
  • Back off the intensity for a bit. Remember that a step back by choice right now is better than a longer forced one later.
  • Deep tissue massage/IMS if you have it available. Sometimes you need help convincing this shit to relax.

Strong is good. But remember it takes a shit ton of maintenance to keep from flying apart once you're lifting a quarter of a ton of metal around.

DDP Yoga. It's a real thing :)
Click to expand...


Holy shit. Dude... This post is gold.

I wish I had known all of this years ago. It would have saved me months of the frustration, inactivity, and regression in strength from the injuries I've accumulated over the years. Seriously, thanks for taking the time to write this helpful post. I'll take your advice to heart. I needed this.

I'm glad you had the lulz from the coincidence of your post to mine. I certainly laughed my ass off when I read it.

Ahh yes, DDP Yoga. I've seen his stuff before. Very impressive. I took hot yoga for awhile a year back. Female booties everywhere; it was distracting as hell. I just wanted to get my stretch on, not get harassed by the sight of these lovely ladies contorting their slender bodies into sexy positions... Ok, now I want to take up yoga again.

Once again, thanks, man. I appreciate the help you've given me here.
 
1/12/2016
Friday

Diet log



Not exactly keto, but I kept the carbs low. I haven't been able to cook lately due to time constraints. I think I'll start cooking my meals on Sunday.
 
2/13/2016
Saturday

Heavy OHP/Light Bench

Ohp

Band pull aparts with the 50 lb band done sporadically in between sets

1 x 2 @ 95, 115, 135, 155, 185

1 x 2 @ 205
1 x 1 @ 225 - oh shit, oh shit, that's heavy
4 x 2 @ 205
1 x 1 @ 205
1 x 0 @ 215
1 x 1 @ 215 - belt
1 x 0 @ 205
1 x 4, 3, 2, 1 @ 185

Speed front squats

185 x 1 x 2 - 5 sec pause
225 x 5 x 2 - 1-2 sec rep

Bench

135 x 1 x 8
185 x 1 x 8 - CG
225 x 1 x 5 - paused

Tricep pushdown

100 x 1 x 10, 8, 6

Face pulls

60 x 1 x 15, 12, 10

Ez bar curls

60 x 1 x 6 - too easy, picked another weight
80 x 1 x 8
90 x 1 x 8
85 x 1 x 8

Notes:

I'm meeting Oliver Stone today. Long story. I'll explain later.
 
2/13/2016
Saturday

Diet Log


Ate a bit of trash because I had to head up to fuckin' Los Angeles to meet Oliver Stone. Oh, by the way, fuck the 405. Fuck the 405 and the idiot drivers on it. I was cussing my way up through the traffic to meet him on time. What a weird conversation that was. It was both hilarious and informative, and I didn't want to take a photo of myself with him because he wasn't at his most photogenic state at the time. But the motherfucker was hilarious. We talked briefly about Noam Chomsky, Edward Snowden, Howard Zinn, and things like that.
 
2/14/2016
Sunday

Heavy squat/Heavy Pull

Took ECA x 2 (50 mg E/500 mg C/650 mg A) to combat the flu.

Front squat

WU

Bar x 1 x 5
135, 185, 225 x 1 x 3
275 x 1 x 2
315 x 1 x 1

Main

365 x 2 x 1 - too heavy - AR Down
335 x 1 x 1 - should have been easy, but it wasn't - AR Down
315 x 1 x 2
315 x 5 x 1 - was progressively getting easier - AR Up
335 x 1 x 1 - momentum picking up
345 x 1 x 1
385 x 1 x 1 - GRINDER! Never underestimate your willpower.



Power snatch

95, 115 x 2 x 2
135 x 1 x 2
155 x 2 x 1 - damn near fainted after that last set. Stopped.

Notes:

No accessories because my body was completely depleted of energy due to the flu. Fuck you, flu.

I love snatches. I really do. I loooooove snatches.
 
2/14/2016
Sunday

Diet log

Fast: 18 hours
Feed: 5 hours

 
2/15/2016
Monday

Heavy Bench/Light OHP

Bench

WU

1 x 3 with bar, 135, 185
225 x 1 x 2
275 x 1 x 1

Main

335 x 1 x 1
345 x 1 x 1
325 x 1 x 2
325 x 1 x 0
315 x 1 x 2

Mike, a powerlifter friend of mine was spotting me, and recommended that I work on speed for my benches. He suggested that I go for 225 x 5 x 3

225 x 1 x 5 - explosive as fuck!
225 x 2 x 5 - spread the legs out more, BAM! More explosiveness!

185 x 3 x 5 - same as above

OHP

135 x 1 x 6
155 x 1 x 8

155 x 1 x 5 - push pressed

Speed squat

155 x 1 x 3
225 x 1 x 3
315 x 2 x 3 - 10 sec pause at last rep
325 x 1 x 3 - same

JM Press

135 x 1 x 10
185 x 2 x 8


DB Shrugs

140 x 1 x 15, 12

Notes:

I keep a training log on a memo app on my smartphone. I've been copying and pasting my entries lately with my phone, so the presentation hasn't been pizazzy (is that even a fucking word?).

One minor change to my program: I'm replacing the tricep pulldowns with the JM Press/Skull Crushers. Machines are ghey, and I have no interest in experimenting with them anymore. WIth the lone exception of the reverse hyperextension machine (and the GHD, which really isn't a machine at all, but whatever), I'm swearing off machines once again.

My legs are spaced out more on the bench so I can utilize my hips and legs for the extra drive. Credits to my friend, Mike, for this helpful advice.

I love snatches. I FUCKING LOVE SNATCHES.
 
2/15/2016
Monday

Diet Log



Today's diet log was brought to you by the letter 'S'.

'Lil Johnny, could you think of a word that starts with the letter 'S?'

Sure thing, Mrs. Rasmussen!

"Snatches!" I loooooooove snatches!
 
In the words of my old coach: "Nothing feels better than a nice snatch."
 
Frozenkilt said:
In the words of my old coach: "Nothing feels better than a nice snatch."
Click to expand...

Fuckin' A. The tighter the snatch, the better. Loose snatches are sloppy and cringe-inducing to look at. *cough, Crossfit, cough* What? You thought I was talking about something else? Filthy...absolutely filthy, man. Lulz.

So I got a free 7 day trial pass at this yoga studio in a quaint little neighborhood in San Diego called North Park Normal Heights. (Edit: Oops. But there is another location in North Park, so...) It's a place where the cool, pretty college ladies hang out.

Mmm...so it's Sexy, er, I mean, Stretching Time for me! STRETCHING, I MEANT STRETCHING.

2.16.2016
Tuesday

Intensity: Heavy Pull/Medium Deadlift

Power snatches

95, 115 x 1 x 2
135 x 5 x 2
165 x 2 x 1
175 x 1 x 1 - leaned forward on that one

4 inch Deficit Deads

225 x 1 x 5
315 x 3 x 6

Band Deads

315 + 100B x 1 x 1 - too heavy for repwork

225 + 100B x 2 x 8



Wide Ass Grip Pullups

BW x 14, 10, 8, 6, 10

GPP Shit

Helped the handymen rearrange the bumper plates and weight tree to a proper location:



Cable crunches

90 x 3 x 10

Notes:

Danny, an oly coach at my gym gave me some pointers on the snatch. Told me to point my toes forward and not rotate my shoulders on the pull.

Of course. Shrug it up, not rotate it. How the fuck did I forget that?

Edit: Did an analysis on my snatch and I found out that I'm swinging the bar instead of pulling it. I must keep the bar as close as possible to my torso on the pull. Also, my feet are spaced out too widely at the catch. I must work on my balance to correct this.




Rick put me in charge of the olympic platform area. Oh, what a joyous moment. *tears strolling down my cheeks*

I love snatches.
 
Last edited:
2.16.16
Tuesday

Diet Log

Fast: 23 hours
Feed: 3 hours

yBnT7zA.png


Yeah, I was busy. I don't care. Blah.
 
2.17.16
Wednesday

Intensity: Light Squat/Medium OHP

Front squats

135, 185 x 1 x 2
225 x 5 x 2 - pause on last rep

Overhead Squats/Snatch Balance Work

Bar x 1 x 2 - pause on last rep
75 x 2 x 2
95 x 2 x 3
115 x 2 x 3
135 x 1 x 3
165 x 2 x 2



Lulz. I'm still a noob at the OLY lifts.

OHP

135 x 1 x 5
165 x 1 x 5
185 x 1 x 5
185 x 1 x 6 - couldn't press it so I push pressed it. AR Down.

155 x 2 x 5

Tricep Pushdown

Fuck it, lulz. My shoulders were too raw for any further pressing movements, so it's back to the machines.

110 x 1 x 10, 8, 4

Stretched the shit out of my shoulders afterwards.

Hammer curls

45 x 1 x 6
40 x 1 x 8
35 x 1 x

Notes:

Snatches. Gotta love 'em.
 
2.17.16
Wednesday

Diet Log

Fast: 20 hours
Feed: 3 hours

PQr2FHi.png


No two day fast this week.
 
Bit late to the party but nice lifting in here.

We have similar lifts and pretty much the same goals so I'll be dropping by.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,649
Messages
58,307,464
Members
175,999
Latest member
joshvegas

Share this page

Back
Top