PDA

View Full Version : Jeff_D's Training Log


Jeff_Dale
01-30-2007, 12:51 PM
Increased strength and mass here I come:
Starting #'s
1x squat=216
1x press=125
x1 D.Lift=325
x1 bench=200
x1 row=150

Did 2 weeks of squat only incorporating WOD's too.
Now I am going to a strength regime only. I'm in the 3rd week now and will begin to push the envelope now as I will be going harder than ever before and lift more than I ever have before. I don't know if I can keep up with the programs pace but will tinker with it if I run into issues. I'm a bit nervous...

2007-29-1(week3day1)
5x5 squat 95,120,140,165,185(3525lbs)

Jeff_Dale
01-30-2007, 01:06 PM
2007-01-30(rest)
2000m row
L-sit 10sec.x3
knees to elbows 10,7,8
vertical leap test=23" up from 18" 11/06

Jeff_Dale
01-31-2007, 10:36 AM
2007-1-31(week3day2)
4x5 squats=95,115,140,140
5x5 press =70,80,95,110
4x5 DL =165,195,230,265

WARM UP-
2000m row

SQUATS- felt heavy on 5th rep of last two sets. Getting strange pin point pain in inner left knee at joint. Maybe knees are extending to far over toes? I can recreate pain with air squats when I push knees out too far. I'll try not pushing knees out so much and concentrate on keeping knees from extending over toes too much.

PRESS-felt fine- no issues

DL- got heavy on last set, switched to alternate grip for last 4 reps. feeling same pain in left knee during dl too, less apparent though.

Stretched the hamstrings afterwards. My lower back still wants to round a little at the bottom of the squat.

Jeff_Dale
02-01-2007, 12:13 PM
RESTDAY
Worked on snatch, snatch catch, overhead squat, front squat and Sott's press form.

I created a .xls template for PM Mass regime. If you'd like a copy, send me a pm and the email address you'd like it sent to.

Jeff_Dale
02-02-2007, 10:44 AM
**************DAY 1 OF PM MASS PROGRAM*************
WEEK1DAY1
warm up= 1k row and shoulder work with band.

FRONT SQUAT- Prescribed as 60% of clean. My clean is weak, 155. so that means I'm only supposed to front squat 95 lbs. That felt like a warm-up set, so I increased percentage to 70% which put me at 105 lbs.

STANDING PRESS-Prescribed as 60% of press. My 1RM press is 125, so that put me at 75 lbs. That felt light to but I went ahead and used that weight for all 6x6. Should I be struggling in the last set of the 6x6. I know I'm new to lifting but shouldn't I be lifting heavier if I wanna grow??

WEIGHTED CHINS-Prescribed as 60% of my 1RM weighted pull-up. My 1RM is 55, so that put me at 33 lbs. I can barely do 3, let alone 6x6. Decreased by 1/2 to 15 lbs and was able to kip the last set and finish. That percentage didn't seem to translate well to the chins.

ABS/BACK- Did hanging leg raises 12,12,12,9 and good mornings with 45lb plate 15,15,15,15. I need a GHD...

Jeff_Dale
02-04-2007, 06:48 PM
SAT/SUN OFF DAYS
SAT-Did some snatch work and overhead squat stuff.
SUN-Took kid to park and did some pull-ups, single leg squats, dips, box type jumps 38", general monkeying around...While at the park I discovered I can dunk a tennis ball again, I haven't done that for atleast 10 years!! Vertical leap is about 26 inches and getting larger every month.

Jeff_Dale
02-05-2007, 11:26 AM
Front Squat: 109 6 x 6
Standing Press: 75 6 x 6
Weighted Chins: 12.5 6 x 6
Abs-Back Circuit hanging leg raises 12,10 knees/elbows 10,8
good mornings/romanian DL 75lbs.

Jeff_Dale
02-07-2007, 09:59 AM
WEEK1DAY3 07/02/07
1k row warm-up
Push Press: 94 6 X 6
L-pull-up: 15 6 X 6
Abs-Back Circuit
romanian dl (45lbs)25,25,25,25
hanging leg raises 12,12,11,8

Jeff_Dale
02-09-2007, 09:51 AM
Week1Day5 07-02-09
Deadlift High-pull: 124 6X6

Push-Pull Circuit 5 pull-ups/10 ring push-ups 10 min.
lasted 3 rounds with ring push-ups then it was back to regular push-ups for the remainder of the rounds. Completed 11 rounds
55 pull-ups
30 ring push-ups
80 reg. push-ups

Abs-Back Circuit-hanging leg raises only, hamstrings or sore from doing romanian dl for back work. I did stretching instead of back work.

Jeff_Dale
02-12-2007, 02:53 PM
WEEK2DAY1 MONDAY 07/02/12

Front Squat: 115 6 x 6
Standing Press: 80 6 x 6
Weighted Chins: 13lbs. 7,6,7,7,6,6
Abs-Back Circuit hanging leg raises,12,12,10,10
romanian DL 15,15,15,15

Jeff_Dale
02-14-2007, 09:53 AM
WEEK2DAY3 WED 07/02/14

Push Press: 100 6 X 6
L-pull-up: 12.5lbs. 6 X 6
Abs-Back Circuit sit-ups 25,25,25,25 Romanian D.L. 50lbs. 25,25,25,25

Jeff_Dale
02-16-2007, 03:25 PM
WEEK2DAY5 FRI 07/02/16

HIGH PULLS 6x6 130 lbs ( UP TO CHIN )
PUSH-PULL 10min. (70 pull-ups,25 hspu's.70 push-ups)
5 rnds of 5 hspu's+5 pull-ups
5 rnds of 10 push-ups+5 pull-ups
2 rnds of 10 push-ups+10 pull-ups

Jeff_Dale
02-19-2007, 10:31 PM
Front Squat: 120 6 x 6
Standing Press: 85 6 x 6
Weighted Chins: 15 6 x 6

Jeff_Dale
02-21-2007, 09:52 AM
Week3Day3 Wed 07/02/21

Push Press: 100 6 X 6
L-pull-up: 15 6 X 6
homemade ghd work

Jeff_Dale
02-23-2007, 11:24 AM
Week3Day5 Fri 07/02/23

Deadlift High-pull: 135 6 X 6
Push-Pull Circuit 10 min. (5 pull-ups & 5 ring push-ups) 14 rnds
70 pull-ups
70 ring push-ups
not really more work load, but it is more work than the standard push-ups i'd one in the previous posts.

Added tabata squats (20reps all 8rnds)
I feel like my legs have been on vacation the past 3 weeks, not enough training for them I feel. I don't think they'll be growing with this little stimulus.

Next Friday will be the testing day for the following cycle, I'm interested to see if I'll set any pr's. I've been doing mainly strength training for last two months. I did get a pr in 500m row of 1:27, so things are looking good!

I've been eating 3100-3300 cal consistantly on workout days and around 2900-3100 on non work out days.

I am up to 179 lbs from 170 at the start of the year. I have added on a mix of muscle and fat. Upper abs still visible but there is noticeable fat around middle. I pretend not to mind, but don't like the extra jelly on the belly.

Jeff_Dale
02-26-2007, 10:11 AM
UNLOADING WEEK4DAY1 MON 07-02-26

Front Squat: 110 6 x 3 (oops, I did 6x6)
Standing Press: 75 6 x 3 (did 5 sets before I realized my error)
Weighted Chins: 12.5 6 x 3
sit ups and romanian DL

36yo 6'2"
2007-01-01= 169lbs. ~6%bf 31.5" waist
2007-02-26= 179lbs ~10%bf 33 inch waist

After 2 weeks of the Starr beginner program and 3 weeks of hypertrophy Mass Gain cycle, legs have grown .5" larger. I'm hoping to see strength gains at end of this week when I set new 1rm for following cycle

Jeff_Dale
03-01-2007, 10:36 AM
UNLOADING WEEK4DAY3 WED 07-02-28

Deadlift High-pull: 125 6 X 3
Push Press: 95 6 X 3
L-pull-up: 10 6 X 3
Hanging leg raises12,11,10,9,8 Romanian DL 45lbs 20,20,20,20,20

Jeff_Dale
03-02-2007, 12:17 PM
UNLOADING WEEK4DAY4 FRI 2007-03-02 MAX DAY

I'm stoked with my gains over 2 months!
before-after
clean 155-175
press 125-135
pull-up 55-65
squat 210-235

These are all PR's for me, and even though I'm 36, I plan on making new PR's for a long time. I still don't know what the hell I'm doing with the olympic lifts so I'm not attempting to hurt myself by trying to find my 1rm's . The snatch feels very unstable, form is weak and I don't catch it near as low as I should even at 95 lbs. The jerk is even newer to me but seems less complex. I am able to do 165 but my form still sucks. The up coming strength cycle will be used to acquaint myself with the lifts and improve form to give myself a stabe platform to increase weight safely later. The hypertrophy cycle didn't allow time to practice with any real weight, so my form errors are exaggerated now that i'm adding weight. Looking forward to more gains!!

Jeff_Dale
03-05-2007, 10:30 AM
STRENGTH CYCLE WEEK5DAY1 MONDAY 2007-03-05

Front Squat: 149 2 X 10
Snatch Pull/RDL: 110X3 120X3 130X3
Snatch Balance: to max 5x1
I did a lot more work here than prescribed. My form is taking shape and my muscles are learning the movements and understanding the balance required so I did 10x2 and worked up to 105 lbs, balance was very good.

This strength cycle will help me build up my snatch and jerk. My form and experience is minimal so I am not trying to find max numbers yet. I'm using the next 3 weeks to build strength and learn the lifts

Jeff_Dale
03-06-2007, 10:36 AM
STRENGTH CYCLE WEEK5DAY2 TUESDAY 2007-03-06

3 Position Cleans: 105 3X3

1-arm Sotts Press: 41 2X10
Noticed a huge disparity between arms. My left is much weaker in this position.
I downgraded to 35 lbs for sets 7-10

Weighted Pull-ups: 52 2X10
52 proved too heavy down to 40 for remaining 9 sets.
Last night I felt inclined to do 1 set of 25 pull-ups. This may haved hindered peformance.

Jeff_Dale
03-07-2007, 12:11 PM
Back Squat: 176 2X10
Clean Pull/RDL: 165X3 175X3 185X3
Rack Jerk Behind the Neck: 5 x 1 135,145,155,165,185f
I didn't catch weight low enough and tried using arms too much.
It grazed the base of my neck on the way down and I dumped it. No damge to me, but the olympic bar collar cracked off. Better the bar than me...In search of another bar.

Jeff_Dale
03-08-2007, 04:07 PM
Thursday
3 Position Snatch: 55lbs 6x3 ( need lotsa practice)
Push-Press: 110lbs. 2x10
Weighted Rope Climb: subbed weighted pull-ups 40lbs. 2x10
Left shoulder sore from failed jerk yesterday.

Jeff_Dale
03-11-2007, 07:09 PM
STRENGTH CYCLE WEEK5DAY5 SATURDAY 2007-03-10

Work up to 1RM Snatch-45-65-75-85-95-105-110
Not catching it in full squat yet above 85 lbs...need more practice

Work up to 1RM Clean & Jerk-135-145-155-165
chickened out on 175 jerk, it feels very heavy before pressing it.
I need more work on these...

Work up to 1RM Front Squat-135-155-175--185-195
Felt strong... could have done 10 or more lbs, me thinks...

Jeff_Dale
03-12-2007, 05:49 PM
STRENGTH CYCLE WEEK6DAY1 MONDAY 2007-03-12

FRONT SQUAT 155 10x2
SNATCH PULL 95,105,115 3X3
SNATCH BALANCE 95,105.110,115,120 1X5

Balance of snatch is getting better. I will begin adding weight now.

Jeff_Dale
03-13-2007, 06:34 PM
STRENGTH CYCLE WEEK6DAY2 TUESDAY 2007-03-13

3 Position Cleans: 110 3X3
1-arm Sotts Press: 35 2X10
Weighted Pull-ups: 45 2X10

Sotts press is getting better for left arm this week. I can still feel a weakness performing this move in left shoulder. It is easier when my right heel lifts, although this is unacceptable. Prior injury last fall with max thruster is still limiting some movements including rope climbs. I'm wondering if I'll ever be able to rope climb again. Anything straight over head causes pain. Sotts press is not painful really, I just feel the weakness in the shoulder during the movement.

Jeff_Dale
03-14-2007, 11:12 AM
STRENGTH CYCLE WEEK6DAY3 WEDNESDAY 2007-03-14

Back Squat: 180 2X10
Clean Pull/RDL: 170X3 180X4 190X4
Rack Jerk Behind the Neck: Worked form with 135lbs.
Shoulders don't feel 100%. I also did 45lb dumbell, single handed jerks.

Jeff_Dale
03-15-2007, 07:19 PM
STRENGTH CYCLE WEEK6DAY4 WEDNESDAY 2007-03-15

3 Position Snatch: 55,85 3X3
Push-Press: 110 2x10
Weighted Pull-ups 25 4x10
Abs/Back Circuit sit-ups/romanian dl's 4x25

Jeff_Dale
03-17-2007, 02:56 PM
Snatch 45,55,65,75,85,95,105,115
I stop getting under quickly at 95 lbs. So I did 95 1x5 also.

Clean/Jerk 115,125,135,145,155
Shoulders has sharp pain when jerking up quickly, no apparent pain when push/pressing. So I did what doesn't hurt for 135,145,155. I cant push/press more than 155 so stopped there.

Front Squat 135,145,155,175,185,200pr
@ 200, I felt a slight forward lean half way up, recorrected and made it happen.

Did 5x15 hanging leg raises. Going to LA + Disneyland thru Thursday. So I am taking a week off basicaly.

Jeff_Dale
03-23-2007, 10:12 AM
I'm changing things up again and going back to Crossfit. I am very happy with my results over the past 3 months of Bill Starr's program and The Mass Gain program from Robb and Greg. Here are some before and afters:
weighted pull-ups 55-vs-65
press 125-vs-140
back squat 205-vs-235
front squat 165-vs-200
clean 155-vs-175

Shoulder issues hampered my efforts to increase loads on Jerk.
Snatch form is improving and I began to add a little weight.

I went from 168 to 180 lbs. I gained a fair amount of muscle along with a little fat. Legs grew an inch as did my waist. Now that I have a bit more strength, I'll go back and attack the WOD and attempt better metabolic results. Then come back to a strength cycle in 4-6 months and go for more mass gains.

Thanks for the program Robb and Greg, I enjoyed mixing it up and learning a lot about the olympic lifts.