John W's Training Journal

jeffrerr · Post by **jeffrerr** » Tue May 12, 2009 7:29 am

Tuesday May 12t

1130:
18 holes of golf, approximately 3km walked carrying clubs and bag.

1945:
Game of Basketball, approximately 30 minutes playing time.

jeffrerr · Post by **jeffrerr** » Tue May 12, 2009 11:01 pm

Wednesday May 13th:

NOTHING! Resting up for my first night shift of which I am $h1t scared of!

jeffrerr · Post by **jeffrerr** » Thu May 14, 2009 3:34 am

Thursday May 14th:

1730
500m jogging on treadmill and stretches for warm up

1740:
Squats
2x5x10kg
1x5x20kg
1x3x30kg
1x2x45kg
3x5x58kg

Press
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
1x5x35kg (read wrong column on spreadsheet!)
2x5x33kg

Power Clean
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
3x5x33kg

Didn't change power cleans, will stick to the lighter weight with a 3x5 work set until my first de-load! Also didn't get a lot of sleep today after my first ever night shift for nursing last night/this morning, will have a nap before starting at 2200 tonight!

jeffrerr · Post by **jeffrerr** » Sat May 16, 2009 12:00 pm

Saturday May 16th 2009

1745:
Squats:
2x5x15kg
1x5x25kg
1x3x35kg
1x2x45kg
3x5x60kg

Bench Press:
2x5x15kg
1x5x25kg
1x3x35kg
1x2x45kg
3x5x55kg

Deadlift:
2x5x25kg
1x3x35kg
1x2x45kg
1x5x60kg

Left knee felt a little 'weak' on the final squat today, not weak as in too much weight but weak as in structurally as if a tendon or ligament was being compromised. I think I'm not getting full ROM, not getting low enough due to flexibility! Still doing stretches but think I need more focus on calves and posterior chain muscle and I've got to suck my beer gut in to stop it hitting my thighs! At this point and at this weight I would rather continue with a slightly suspect form while I work on my flexibility than to stop altogether! I am starting fortnightly massages this Friday as another means of increasing flexibility! I'm also borrowing a video camera and tripod so I can film myself doing all the lifts so I can check my form!

John

P.S. Bought a new set of golf clubs today so yet another form of exercise to add to the growing number of thing I'm doing to get out of my lifetime of laziness!

jeffrerr · Post by **jeffrerr** » Mon May 18, 2009 7:42 am

Sunday May 17th:
1530:
18 holes of golf, approximately 3km walked on relatively flat course carrying clubs and bag.

Monday May 18th:
0930:
18 holes of golf, approximately 5.2km walked on hilly course using buggy for clubs and bag.

2130:
Warm Up: Heat Packs on knees and Stretching due to the cold

2140:
Squats
2x5x15kg
1x5x25kg
1x3x35kg
1x2x50kg
3x5x63kg

Press
3x5x15kg (Misread spreadsheet, started on 15kg so stuck with it!)
1x3x20kg
1x2x25kg
3x5x35kg

Power Clean
2x5x10kg
1x5x15kg
1x3x20kg
1x2x25kg
3x5x35kg

Worked out that the pain in my knee was due to using wooden chocks under heels, the lifting shoes i have are very low in the heel, but tonight I got rid of them and was able to get low enough into the squat without them! The stretching must be doing something!

jeffrerr · Post by **jeffrerr** » Thu May 21, 2009 4:24 am

Tuesday May 19th:
Social Basketball Game, 30 minutes played

Wednesday May 20th:
Social Volleyball game, 40 minutes played

Thursday May 21st:
Left knee sore from an awkward landing during volleyball, taking time off from Starting Strength to let it heal, will recomence on Saturday. Seems like some Patellar Tendon swelling, I've had this is the past and it feels the same so some ice, a few anti-inflammatories, some stretching and rest and it'll be fine!

Edit: On my wife's insistence I began the 100 Hundred Push Ups Challenge this evening. I tried last night to see how many I could do with good form and I got 18, that meant I was in the level that gets to do the following on Day 1 of Week 1:
60 Seconds rest after each set
10 Reps
12 Reps
7 Reps
7 Reps
Max (Minimum 9 Reps)

I managed 8 good reps and 1 disgusting final rep in the last set and my chest and shoulders are killing me! I don't think I'll keep going as I don't want it to ruin my Starting Strength Program, but it was a good calorie burner for a day and it rested the knee!

jeffrerr · Post by **jeffrerr** » Sun May 24, 2009 5:40 am

Saturday 23rd May:

100 Push Up Challenge Week 1 Day 2:
10
12
8
8
Max (Minimum 12)
90 seconds rest between sets

Did it, managed 13 good reps on the last set but dropped half way up in the 14th rep! Not as sore in the chest the day after this time around!!!

jeffrerr · Post by **jeffrerr** » Mon May 25, 2009 5:19 am

Monday 25th May:

100 Push Up Challenge Week 1 Day 3:
11
15
9
9
Max (Minimum 13)
120 seconds rest between sets

OUCH!!! Did 14 in the last set, too soon after dinner, nearly threw up!!!

jeffrerr · Post by **jeffrerr** » Thu May 28, 2009 4:53 am

Thursday 28th May:

100 Push Up Challenge Week 2 Day 1:
14
14
10
10 (only got 6, tri ceps fried!)
Max (Minimum 15) (Only got 6 again, then did 9 "knee" or "girl" push ups)
60 seconds rest between sets

Proof that not sleeping makes you weak, I only slept 4 hours last night, thought I had a day off from work today, I was wrong! I stayed up until 1am and got called into work this morning, I had written my roster down worng on the calender!!! Also left out Starting Strength, back into it Saturday!

jeffrerr · Post by **jeffrerr** » Sat May 30, 2009 2:22 am

Saturday May 30th 2009

1625:
3k bike ride to warm up
Stretches

1635:
Squats:
2x5x15kg
1x5x25kg
1x3x35kg
1x2x50kg
3x5x65kg

Bench Press:
2x5x15kg
1x5x25kg
1x3x40kg
1x2x50kg
3x5x58kg

Deadlift:
2x5x30kg
1x3x40kg
1x2x55kg
1x5x65kg

Felt good after a week and a bit lay off, knees felt strong! Recovery may be down though!

jeffrerr · Post by **jeffrerr** » Mon Jun 01, 2009 3:54 am

Monday June 1st:

1650:
Squats
2x5x15kg
1x5x25kg
1x3x40kg
1x2x50kg
3x5x68kg

Press
2x5x10kg
1x5x20kg
1x3x25kg
1x2x30kg
3x5x38kg

Hurt my wrist last night playing with my dogs, was on the floor with my left elbow on the floor, forearm pointing toward ceiling and my wrist slightly flexed then my dog hit into the top of my hand forcing it down and spraining the wrist. Left out power cleans due to the wrist but the other two exercises felt REALLY good! 3 workouts off lifting more than my wife's body weight (74kg) in the squat, hope to squat my body weight (110kg) by the end of the Starting Strength program! Unless my body weight comes down of course, then I'll still aim for the 110kg mark so doing over my body weight!

jeffrerr · Post by **jeffrerr** » Wed Jun 03, 2009 8:59 pm

Thursday June 4th 2009

1050:
Squats:
2x5x15kg
1x5x25kg
1x3x40kg
1x2x55kg
3x5x70kg

Bench Press:
2x5x20kg
1x5x30kg
1x3x40kg
1x2x50kg
3x5x60kg

Deadlift:
2x5x30kg
1x3x40kg
1x2x55kg
1x5x70kg

Got my first shin grazes from the bar today, I lowered it off the jack stands, but I think the bar is too low now! I know it was too high on the jack stands too though! Anyway, got through no porblems, almost felt a little light today, I think I'll continue with the current progression schedule until I plateau or do a second 12 weeks with a de-load! Feeling goo dbut I gotta work in 2 hours!

jeffrerr · Post by **jeffrerr** » Sat Jun 06, 2009 9:16 pm

Saturday June 6th 2009:

1100
Squats
2x5x15kg
1x5x30kg
1x3x40kg
1x2x55kg
3x5x73kg

Press
2x5x10kg
1x5x20kg
1x3x25kg
1x2x30kg
3x5x40kg

Left wrist still not fully healed so left out the Power Cleans until it's right to go, will probably start at the schedule weight for the re-commencement day as they have been feeling light so far!

jeffrerr · Post by **jeffrerr** » Thu Jun 11, 2009 6:06 am

Monday June 8th 2009
Missed work out due to finishing work late then having the Grandmother-in-law's 75th birthday dinner with barely enough time in between to get changed!

Tuesday June 9th 2009
Social Basketball Game: 35 minutes court time

Wednesday June 10th 2009
18 holes of golf approx. 5.2km walked on a very hilly course
2 Social Voleyball Games: 90 minutes played

Thursday June 4th 2009

1050:
Squats:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x60kg
3x5x80kg

Bench Press:
2x5x20kg
1x5x30kg
1x3x45kg
1x2x55kg
3x5x65kg

Deadlift:
2x5x35kg
1x3x45kg
1x2x65kg
1x5x80kg

Music: Metallica "Of Wolf and Man" and "Sad But True" for Squats, Metallica "Don't Tread On Me" and Stone Sour "Get Inside" for bench and Stone Sour "Choose" for Deadlifts. Downloaded some new lifting/pump up tunes this week!

Was wondering why everything was feeling heavy tonight, jusr realised as I started to type in the weights, copying them from the spread sheet I've got saved on the PC, that I've skipped ahead a work out, should have been doing work sets of 75kg for Squat and Deadlift and 63kg for Bench! Oh well, go me! I intend to stick to this progress for these 3 lifts and move along to the same point with Power Cleans, but 40kg felt heavy in the Press on Saturday so I'll stick to the true progression scheme for that! I'm feeling really stoked now!

EDIT: Got two large bricks and some box steel to make better height stands for deadlifts, worked a treat! Not sure if it's the same height as an olympic bar and plates but it felt better than the other two heights I've tried!!!

jeffrerr · Post by **jeffrerr** » Mon Jun 15, 2009 4:40 am

Monday June 15th:

2140:
Squats
2x5x20kg
1x5x30kg
1x3x45kg
1x2x65kg
3x5x83kg

Press
2x5x10kg
1x5x20kg
1x3x30kg
1x2x35kg
3x5x45kg

Power Clean
2x5x10kg
1x5x20kg
1x3x30kg
1x2x35kg
3x5x45kg

Power cleans feel good, wrist is fine and coped fine jumping up in weight, DOMS tomorrow may tell me different though! Jumping up in the Press was tough but I got through it, hopefully I can stick to this progression! Squats felt good, but I have a little stiffness/soreness in the lower back from bad posture in general, need to get more concious of ergonomics through out the day to keep my Squat going up!!!