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Brian Stone
09-30-2009, 07:07 AM
Started a strength program on Monday, so I thought I'd log it here. Open to any criticism / suggestions as this goes on. Starting with an SS MWF only program right now, with maybe some metcon on Saturdays if I'm feelin' froggy. There will be some trial and error with food, as well as any extra work I can tolerate as I build up tolerance for the program.

Height: 6'3"
Weight: About 220 (heavier than I normally am)
Don't really know 1RM's, but these are 5RM's going in, with the disclaimer that I haven't done some lifts for a while because I've been doing a lot of aerobic training for a half marathon.

5RM's
Squat: 170
Bench: 155
Press: 115
DL: 215
Clean: Have to work on this. Right now I've only been doing hang cleans to get used to the movement.

Not doing GOMAD or anything like that, particularly since I have somewhat high BF compared to where I usually am. I'll probably be looking to eat roughly 3500 cal/day, and will tweak based on results under the bar.

------------
Ongoing PR's
Edit: Going to be keeping PR's tracked in this first post. Will try to keep updated and add dates as I get them. This is for major lifts:

Front Squat: 235x5 (5/21/11)
Decline BP: 255x5 (5/19/11)
DB Snatch: 110x5
DB Rows: 130x9 (5/23/11)
Press: 160x5 (5/23/11), 175x1 (5/23/11)
Deadlift: 425x5 (5/24/11),
BP: 215x5 (4/25/11), 225x2 (4/25/11)

Currently not doing Back Squat due to shoulder issues. I am also not documenting accessory lifts beyond what is here for now.

Brian Stone
09-30-2009, 07:10 AM
Mon Sept 28

I had squatted 2 days prior and was too sore to do them this workout. Need to adapt to the SS frequency

Warmup: Jumprope 5 mins
Press: 45#x5x2
65x5
85x3
105x2
120x5x3

DL: 45x5
95x5
135x5
175x3
205x2
225x5
backoff: 185x5x2



Tuesday: rest

Brian Stone
09-30-2009, 11:25 AM
I realize I forgot to list goals in here. I'm hoping I'm able to hit these targets before the effectiveness of this program tapers off; I will modify as appropriate thereafter.

I'm going for the following, which seems reasonable and ambitious enough given current strength balances:

Bench: 225#
Press: 155#
Squat: 325#
Deadlift: 365#

Time period: 6 months

I don't have a pulse on the PC, but that's the lift I'm least concerned with right now, as I consider it less a pure strength gauge.

Brian Stone
09-30-2009, 07:10 PM
Wed Sept 30

Bowling

Workout:
Somehow got my wires crossed and thought my previous BP PR was 170 instead of 155, so the progression below reflects that. Amazingly, I got the 175 worksets, though, so my previous supposed 5RM must have been BS.

Jumprope 5 mins
15 Back Extensions
15 Stiups
(this warmup may change as my capacity improves into the program, but I'm not pushing my luck first week in)

Squat: 45#x5x2
95x5
125x3
155x2
175x5x3

BP: 45x5x2
75x5
115x3
155x2
175x5x3

Chins: 6, 5, 3

Same load on squats and BP heh. Hopefully this program will work that out.

Brian Stone
10-02-2009, 08:08 PM
Thu Oct 1: Rest

Fri Oct 2: Have some major chest DOMS today, but not so bad for me to avoid doing presses.

Warm-up: 10 mins eliptical

(weight*reps*sets)
Squat: 45#x5
95x5
125x3
155x2
180x5x1, 185x5x2
Was original going to do 180 for work sets, but felt I could get a little more in

Press: 45x5
65x5
85x5
105x2
125x5x2, 125x4
Couldn't get the fifth rep on the third work set - argh! I think chest soreness played into this, though, so not too bummed. I'm going to keep this as my work weight next time around but do AMRAP on the last work set.

Power Clean: Very inexperienced with these, so struggling with them right now. Ran out of time, but going to do some significant backoff work in the future to work on form.
45x5
65x5
95x5x2
115x5
125x5x2


Don't feel as smoked after this workout as some others. I'm going to start incorporating light off-day work a bit in the future and see how that affects the program.

Brian Stone
10-05-2009, 03:46 PM
Rested on the weekend.

Mon Oct 5
Warm-up and prelim sets on all exercises in the same style as previous.

Squat: 190x5x2, 195x5, 195x4
backoff: 135x5

Bench Press: 180x4, 175x4, 165x4
I had slight soreness still from last workout but really killed myself on first set, which ruined the follow-ups. I suspect getting overzealous last time w/ the 175's was too big a jump. Going to drop back to 165x5x3 for next BP workout to make sure I have a sustainable progression.

Chins: 6-5-3

Bench frustrated me but good progress with the squat. I need to work on form, though, so will ensure I do backoff work as often as possible there.

Brian Stone
10-07-2009, 06:12 PM
Tue Oct 6: Rest

Wed Oct 7
Warm-up: Jumprope and elipcial for about 10 mins between them

(weight*reps*sets)
Squat: 45x5
95x5
135x3
175x2
200#x5x3

Press: 45x5
65x5
85x3
105x2
125#x5x4

DL: 45x5
95x5
135x5
175x3
215x2
245#x5x1
Backoff: 185#x5x1

Everything felt great but the Press - I didn't make progress there for the second workout in a row. I'm going to give my pressing movements until next Friday and then consider what might be going wrong; I'm hoping my strengths might just be out of whack. I'm gaining steadily in squat and the pulls, but having issues with the pressing lifts. I did press fairly regularly before starting this program, which may also be a factor.


Weight: 222. I was probably around 218 9/28

Brian Stone
10-11-2009, 11:15 AM
Fri Oct 9:
Eliptical warm-up for 10 mins.

Squat: Muscle fatigue and a little knee tenderness. Worked on box squats for a while to get my flexibility going, as my lower back is collapsing at the bottom of my squats. Will start back heavy on Monday. Worked in the 45# - 155# range here.

BP: 45#x5
95x5
135x3
150x2
170x5x3
Felt good - back to 175 next time.

Power Cleans: 45#x5
95x5
115x5
135x5x2. Too much weight here; butchered form severely and my back paid for it. Will drop down next time.

Pull-ups: 5-5


Overall wasn't very happy with this workout.

Brian Stone
10-12-2009, 03:32 PM
Mon Oct 12

Weight: 221.5 - 1/2# below where I was last Wednesday. I guess I have to eat even more, although I feel like I've been eating quite a bit. Going to have to turn to Milk to get these calories in.


Warm-up: jumprope 5 mins

Squat: 45x5, 95x5, 145x3, 180x2, 210(F), 205#x5x3
Had a hard time maintaining posture here. I def have flexibility issues at the base of my squat. Going to do some research into fixing this.

Press: 45x5, 65x5, 85x3, 105x2, 125x5x3
Finally got it. First two heavy sets felt great and, as usual, struggled only on the last rep of the 125. Going to go 130 next time.

DL: 95x5, 135x5, 185x3, 225x2, 255x1. Tweaked my knee here. This is a recurring injury that's driven me nuts for years. Caused when I roll forward on my toes too much in a DL or squat.
Backoff: 135x5

Pull-ups: 5-5-5

Aside from the knee injury, I felt good today. Good energy even at the end.

------------

Post W/O: Ice on knee

Brian Stone
10-13-2009, 10:24 AM
Tue Oct 13 Rest day. Ice on knee.

Back soreness today. I have the exact same issue as OP here (http://www.cathletics.com/forum/showthread.php?t=4336). Going to scale back my squat weight and do high box squats until I can correct this. I can't go through a several month-long strength cycle without correcting this early on, though.

Brian Stone
10-14-2009, 07:05 PM
Wed Oct 14

Still quite a bit of knee pain, mostly frontal ligaments feels like especially right MCL (recurring injury, aggravated when I don't push thru heels. Work right knee sleeve during working and was fine, but skipped squats. Switched it up a bit for that reason.

Warm-up: light eliptical

BP: 45#x5, 95x5, 125x3, 155x2, 175x5, 175x5, 175x6
Much better. I think I advanced too far in my BP early on and had to pull back to progress. 180# next time should be fine

DB Rows: (each arm) 45#x5, 65x5, 85x3, 100x2, 110x5, 120x5x2

HPC: (opted out of full PC as I didn't want to test my knees): 45x5, 65x5, 95x5, 115x3
Back strain. Think I'm doing something wrong, so stopped. Will do some research to see what's up.


C2: 1500m damper 7 - didn't record time

---------------

Later: Ice on knee

Brian Stone
10-16-2009, 06:11 PM
Thu Oct 15: Ice on knee

Fri Oct 16: Knee felt good enough. Going to work some front squats into my workout to try to balance things out. Didn't have a gauge of where I stand so this doesn't progress to a work set.

FS: 45#x5, 75x5, 115x5, 125x5, 135x5, 145x5, 155x5
Had a knee sleeve on last set, which I think actually hindered me and caused more stress to that knee as a crutch.

Press: 45x5, 65x5, 85x3, 110x2, 120x5x2, 125x4, 125x2
I was supposed to be doing 130 today, but I totally messed up counting the weights. The strength would not have been there anyway - my lunch was awful and I felt like crap all day.

DL: I watched a lot of instructional video on this and it was invaluable; my form was not correct before.
135x5, 185x5, 225x2, 255x5 (PR)
At least workout wasn't a total waste.

Chins: 5-6-6

-----------

Later: Ice on knee.

Also of note I ordered some weightlifting shoes Wednesday - hoping they come in before Monday.

Brian Stone
10-19-2009, 05:45 PM
Sat Oct 17
Ran 5k in about 25 min. Ice on knee later. Feeling much better

Sun Oct 18
Rest + tons of junkfood

Mon Oct 19
BP: 65#x5, 95x5, 125x3, 155x2, 180x5,5,7

Squat: I started working form here, so had to drop down in weight to correct everything. Doing box squats just a bit above parallel, as that's what my flexibility permits at present.
45x5, 95x5, 135x3, 175x3, 195x5, 195x2
Was having some issues here with form, too heavy too quickly. Dropped down
135x5, 155x5, 165x5, 175x5

DB Rows: (each arm) 55x5, 75x5, 95x3, 110x2, 120x6x3

Brian Stone
10-22-2009, 04:44 AM
Wed Oct 21
Bowling in the afternoon, then about a 2 mile hike.

Workout:
Press: 45#x5, 65x5, 85x3, 105x2, 130x5x3 (PR)

FS: 45x5, 75x5, 105x3, 135x5x2, 145x5x2
Not as much a leg strength thing as getting used to the movement. I'm not sure whether alternating in FS is going to help or hinder my raw strength progress in the long run. Would appreciate input on this

DL: 135x5, 185x5, 225x3, 265x5 (PR). VERY tough - will stay here next DL workout
backoff: 185x7

No energy left for chins.

----------------

Weight: 221. Despite eating what I feel is a ton, I'm still actually losing weight v. slowly, but strength and body comp have gotten steadily better, so things seem ok for the moment.

Brian Stone
10-23-2009, 10:56 AM
Thu night - steak and beer!!!! Didn't bode great for Friday's workout.

Fri Oct 23
BP: 65#x5, 95x5, 135x3, 160x2, 185x5,5,4
Could not squeeze out the last rep. Will stay here next week.

BS: Just got weightlifting shoes in the mail today. They're a godsend - wish I had gotten a pair years ago! Got a comfortable foot placement and box height for these going that eliminates my "good morning" issues; I descend to roughly parallel.
45x5, 95x5, 135x3, 160x2, 185x5, 190x5, 195x5
Still felt good afterwords but too tired for another heavy set. Can def up this next workout.
Backoff: 135#x10

PC: 45x5, 65x5, 95x3, 115x2, 135x5, 140x5, 145x5
I still have some form issues here in the transition; trying to consistently work in the shrug and hip drive.

Chins: 5-5-4

Brian Stone
10-25-2009, 03:20 PM
Sun Oct 25
Run 4 Mi @ ~34 mins

Brian Stone
10-26-2009, 03:24 PM
Week 5

Mon Oct 26
Press: 45#x5, 65x5, 90x3, 115x2, 130x5, 135x4,4
Made a mistake about my workset weight - should not have done that 130

BS: 45x5, 95x5, 135x3, 170x2, 200x5, 205x5x2
Backoff: 175x5

DB Rows - R,L: 55x5, 75x5, 95x3, 110x2, 120x7,7,6

Chins: 6,6

Brian Stone
10-28-2009, 07:26 PM
Wed Oct 28

BP: Just started playing around with my bench form, per the Dave Tate video in this thread (http://www.cathletics.com/forum/showthread.php?t=4782). It takes some getting used to, but I made my current BP goal for the day, despite a closer grip and totally different form.
45#x5, 95x5, 135x3, 160x2, 185x5,5,6 (PR)
Feels like I did minimal actual chest work. Had difficulty holding my shoulders into the bench through the whole thing due to hams and glutes. I have to imagine this will come with time - will inquire therein.

BS: 45x5, 95x5, 135x3, 185x2, 210x4,5,5 (PR)
Screwed the last rep on the first set - mind wasn't in the right place and I lingered too long in the hole. Only issue going on here is that I'm letting the box be a bit of a crutch, I think, as my butt sometimes hits it pretty hard. I'm trying to really push out my belly to control for this, but not sure if the bounce is something you just sacrifice for a box squat.

DL: 135x5, 185x5, 225x3, 245x2, 275x5 (PR)

Parallel grip pullups: 5,4



Was a quivering mess after this workout, but made it out with 3 PR's!

Brian Stone
10-30-2009, 03:08 PM
Fri Oct 30

Weight: 223
Still pretty sore from last workout. Putting off heavy workout until tomorrow.

Row: 2.5k @ ~10 mins.
My conditioning is pathetic compared to just about any point in the last 5 years, or at least for this particular exercise. Running didn't seem to take much of a hit, but I'm less aggressive when I run.

Also walked about 2 miles - nice day out.

Brian Stone
10-31-2009, 10:42 AM
Sat Oct 31

Press: 45#x5, 75x5, 95x3, 115x2, 135x5,5,3
Have to stay here. Was a battle to get rep 5 on the second workset

BS: 45x5, 95x5, 135x3, 195x3, 205x2, 215,5,4,5
Was wobbly on all my sets here. Will repeat as Monday's workset. Form felt like an issue as well, although I don't feel any residual knee irritation.

PC: 45x5, 75x5, 115x3, 135x2, 155x2,5,5
Way insufficient intensity on the first workset, hence the 2 reps. 135 felt easy and I allowed myself to think 150 would feel comparatively easy. Not so much. OK to go to 155 next time

Chins: 5,4


As I've been progressing in SS with increasingly heavy weights, this is starting to feel like a lot of volume for the intensity I put in. I'm going to get the 12 weeks at least, or work this program until I stop making progress, but I'm thinking something like 5/3/1 might fit a better model for volume on each workout day. We'll see.

Brian Stone
11-02-2009, 02:48 PM
Mon Nov 2: Week 6

I had v. little energy all day. I think it's a combination of too little sleep, daylight savings weirdness, and too much random BS GTG work over the weekend w/ chins and whatnot. Plus my last "heavy" day was Saturday, not Friday.

As mentioned previously, I think the volume of this program is starting to catch up with me. I think my calories are where they need to be, as well as macros and supplements, so the nutrition side of the house should be good. I've gained v. little but body comp has improved and I've continued to get stronger.

I may end up taking Wednesday off and use the 4 days for a fuller recovery. We'll see how I feel Wednesday. Not a full workout today, but got what I could.

BP: 45#x5, 95x5, 135x3, 165x2, 190x5,5,4
Using the PL form again, or my approximation of it. It's definitely sloppy at the moment.

BS: My knees were bothering me today, so I decided to see how I felt with these. Ultimately, my sluggishness was causing form issues, so I went w/ lesser weight.
45#x5, 135x5, 185x3, 205x2, 185x10

DB Rows (R/L): 55#x5, 75x5, 95x3, 100x2, 120x8 (R/L)

Brian Stone
11-05-2009, 12:11 PM
Eating and sleeping like a professional for the last 3 days. Feeling great to get back into the gym 1 day sooner than anticipated. +cals and -activity FTW

Brian Stone
11-05-2009, 03:12 PM
Thu Nov 5
Weight: 227 - My eating w/ purpose is finally paying off.

Felt great whole workout.

Press: 45#x5, 75x5, 95x5, 115x5, 135x5,5,5

BS: 45x5, 135x5, 185x5, 205x5, 215x5,5, 220x5

DL: 135x5, 185x5, 225x3, 255x2, 285x5
Had some curvature of the cervical spine on the last few - damn it. I didn't focus enough when setting them up.

Assorted pullups and chin-ups with varying grips.

Brian Stone
11-06-2009, 06:26 PM
Fri Nov 6
Getting some tenderness just below the knees on both legs, mostly caused by squatting I think but made worse if I jump off my toes. I can really feel it if I squat down on my toes.

Walked several miles today.

Evening: Ice on left knee.

Brian Stone
11-07-2009, 09:45 AM
Sat Nov 7
BP: 45#x5, 95x5, 135x3, 165x2, 190x5,5,6

Squat: 45x5, 135x5, 185x3, 205x2, 225x4,3,2
Will have to drop back to 220 next time.

PC: 45x5, 95x5, 115x3, 135x2, 155x2,3, 150x3.
I'm all over the place on this exercise. I'm going to have to incorporate some skill work into one of my days to get this movement right. I thought I was good with this last time, but I realized I was using a thicker than normal barbell, which I think contributed to my lack of coordination on this.
Just worked some hang power clean to shrug movement w/ 135 at the end.

Hammer PU: 6,5

A bit of shoulder mobility work. Getting sore lately. Need to find prehab/rehab stuff that targets what's bugging me.

Brian Stone
11-11-2009, 11:01 AM
Mon Nov 9
Weight: 229

Press: 45#x5, 75x5, 95x3, 120x2, 140x4,4,3
I actually wish there were 1.25# weights at my gym, but there aren't. Seriously considering getting some, as I think they are better for linear improvements and sustained progress.

Squat: 45x5, 135x5, 185x3, 205x2, 220x5,5,6

DB Rows (R/L): 55x5, 75x5, 95x3, 110x2, 120x8,8, 130x4


Used knee wraps while squatting. Felt much better during the squat but still have persistent knee pain following, which has been a recurring theme. Ice a few times each day. Pain below both knees, specifically with both collateral ligaments, I suspect. Easing off squatting and icing daily until they feel significantly better on a workout day, but I think the SS volume of squatting might be a bit much for me.


Wed Nov 11

BP: 45x5, 95x5, 145x4, 175x2, 195x5,5,5
New pressing style starting to feel much better.

DL: 135x5, 185x5, 225x3, 265x2, 295x5
Backoff: 225x5

Chins: 7, 4


Double PR day today. Still showing linear gains; will stick w/ SS until things start to taper off. Original plan was 12 weeks. I hope that lasts.

Brian Stone
11-13-2009, 12:18 PM
Thu Nov 12

Yoga class. Whopped my ass. Also a bunch of running around and playing with the nieces and nephews.

Brian Stone
11-16-2009, 06:18 PM
Mon Nov 16
Got very little sleep last night in combination with horrendous eating the last few days and my energy level was shot. Went to the gym to do what I could but couldn't get much going.

Press: 45#x5, 75x5, 95x3, 120x2, 140x5,3,1
Terrible.

Did a few miles on the treadmill with a large incline, ate clean and sparingly to clean out my system, and did a bunch of pull-ups. Will probably do some more of the same tomorrow and then back for a normal day on Wed.

I'm also getting a bit fatter than I'd like so scaling back my eating somewhat for a bit, depending on effects on weight, energy, and progress. Will tweak as needed.

Brian Stone
11-20-2009, 04:37 AM
Been sick and resting all week. Hoping to get back to it today, or at latest tomorrow morning. I plan to do the same worksets as 11/11/09, to hopefully more or less pick up where I left off.

Brian Stone
11-21-2009, 10:38 AM
Sat Nov 21
BW: 230
Decided to mostly repeat workout from 11/11, squats from 11/9

BP: 45#x5, 95x5, 135x4, 175x2, 195x5,5,5

BS: Knees felt good enough to give another go at squatting.
45x5, 135x5, 185x3, 205x2, 220x3, 215x3,4
Backoff: 165x6
I'm having issues getting consistency in my form again. These were all over the place, and my issues w/ heavier weight were not muscular but were w/ form. Leaning forward on a lot of my heavier squats, which is what I think is exacerbating my knee issues. Tried to pull back but still can't get something consistent going. Will have to figure out a way to get coaching on these, particularly if they are aggravating my knees. Been using knee wraps, and my knees felt pretty ok after these sets.

DL: 135x5, 185x5, 225x3, 265x2, 300x5
Backoff: 245x5
I could have gone heavier. Noticed after this set that the inside of my knees, particularly right side, were sore. Not good. Can't say what this is, but I think my form is generally solid. Last rep of my workset I wasn't tight to my shins, which I think may have contributed, however.

Chins: 6, 7

Overall pretty good, but squats continue to plague me. V. frustrating

Brian Stone
11-23-2009, 03:04 PM
Sun Nov 22
Walked a few miles outside. Assorted pull-ups throughout the day.

Nov 23

Major DOMS today in the upper body. I attempted to gut it out with some presses and got nowhere.

45#x5, 75x5, 95x3, 120x2, 140x1, 115x5 (even struggled with this - pathetic)

Wasn't happening. Didn't squat b/c of knee pain, but I'm going to be working with a trainer w/ a lot of PL experience, so hopefully that will help me out in the squat department.

Row: 1616 in 6:53
Distance and time were arbitrary - I started light and worked hard after 1k until I burned out. Would like to get in more C2 time, but it's not a priority at present.



Won't get a chance to lift again until Friday (most likely). Training until that time will depend on what's available.

Brian Stone
11-27-2009, 03:42 PM
With Thanksgiving and random colds behind me, I'm looking forward to re-establishing some consistency next week. These last 2 weeks of intermittent lifting have killed me, and my workouts have reflected that.

Fri Nov 27
Wasn't quite up to incorporating squats. Knees are getting there. Been icing whenever I can.

BP: 45#x5, 95x5, 135x4, 180x2, 200x4,3,4

DB Rows: (R/L) 55x5, 75x5, 100x3, 120x3, 130x5,5,5

Chins: 4,4
DB rows kill my grip, which was the sticking point on the chins.

Considering migrating to 5/3/1 from SS starting next week - will need to buy the e-book to get the specifics of the program down. This squat volume (and really heavy lift in general volume) is starting to wear me down - not sustainable.

Brian Stone
11-28-2009, 11:15 AM
Sat Nov 28
Eliptical 35 mins

Eliptical catches a lot of crap but it suits me: low impact, medium intensity. Felt good to do a day of moderate cardio after so much hypertrophy. Will probably keep a day or so a week of this to keep fat under control.


PWO: Ice knee

Brian Stone
11-28-2009, 11:19 AM
For reasons outlined previously, I'm ready to call SS a wrap and move onto a different program. By no means do I think I've exhausted linear progress on this program, and I think it's a great program, but for me personally it's not the program of choice.

Here's my progress, in roughly 8 weeks, but mostly less since I was sick the last 1.5 or so:

5RM's (9/30, in lbs)
Squat: 170
Bench: 155
Press: 115
DL: 215
Bodyweight: about 220

5RM's now (11/28)
Squat: 220
Bench: 195 (200x4)
Press: 140
DL: 300
Bodyweight: About 230

Monday I believe I'll start 5/3/1.

Brian Stone
11-29-2009, 06:03 PM
Picked up the 5/3/1 eBook today. Will begin tomorrow with Squat day, since it's been a bit since I've done any of those.

Sun Nov 29
Walked a couple miles. Also had lots of beer and pizza while watching football on my ass.

Brian Stone
11-30-2009, 02:33 PM
Mon Nov 30
First day of 5/3/1. Had to combine squat and press day, since I have a short week to work with.

Squat: worksets 155x5, 175x5, 200#x8
Felt great after these, surprisingly. I think scaling back the weight might have helped a lot. With the lower volume and load I'm hoping to get this to a healthy level and form.

Press: worksets: 95x5, 110x5, 125x8

Chins: 7,4,4,5

About 20 mins of mixed running / hill walks

Brian Stone
12-01-2009, 03:33 PM
Tue Dec 1
Deadlift:
210#x5
245x5
275x9

Backoff: DL: 135x10,10,10

Incline Sit-ups: 15,15,12

Eliptical: High intensity - 10 mins

Brian Stone
12-03-2009, 07:29 AM
Wed Dec 2
Bad cold (second back to back)
Got a bunch of rest. Iced knee. Did some inclined walking on the treadmill to get the blood flowing.

Brian Stone
12-03-2009, 02:36 PM
Thu Dec 3
BP: 45#x5, 95x5, 135x5, 155x5, 175x10

DB Rows: (R/L) 55x5, 75x5, 90x5, 100x5, 110x14

Incline DB Press: 45x10, 55x10, 60x5, 65x4

Weight: 235 - woah! Not sure how that happened heh. Looks like I'm going to have to dial in, err, something.

Brian Stone
12-07-2009, 04:01 PM
Mon Dec 7
Squat: 65#x5, 115x5
165x3
185x3
210x7
135x10, 10

Bulgarian Split Squat: 10 R/L, 10R/L

Glute Ham Raises: 10,10,7

BSS and GHR were pretty horrendous, but it's been a long time since I've done either and they absolutely thwarted me.

C2 Row for a few mins, but was pretty wiped out so not much there.

Brian Stone
12-08-2009, 03:00 PM
Tue Dec 8

Press: 45#x5, 75x5
100x3
115x3
130x8
70x10
75x10

Dips: 6,5,4

Chins: 5,4

Dumbell Shrugs: 75x10, 95x20

Brian Stone
12-09-2009, 03:40 PM
Wed Dec 9

Bowling. Worn out today

Brian Stone
12-10-2009, 03:30 PM
Thu Dec 10
Deadlift: 135#x5
185x5
225x3
260x3
290x9
145x10
155x10
165x10,10

3 planks, roughly 1 min hold. No way to time myself

10 mins aggressive eliptical.

Brian Stone
12-12-2009, 11:32 AM
Fri Dec 11

Rest


Sat Dec 12

BW: 230#

BP: 45#x5, 95x5, 145x3, 165x3, 185x11 (one more rep than 175 last week - huge rep PR)

DB Rows: 55x5, 75x5, 90x3, 100x3, 120x8 R/L

DB Incline Press: 55x5, 65x5, 70x4

Eliptical: 10 mins (jog pace)

Brian Stone
12-13-2009, 04:01 PM
Sun Dec 13

Workout at home Some light walking / jogging on treadmill, chins, and ab wheel rollouts from knees.

Brian Stone
12-16-2009, 05:17 AM
Had some wisdom teeth pulled on Monday so I've been out of it for a few days.

Monday and Tuesday just did some light walking and a few pushups/chins to get the blood flowing. Nothing taxing.

This is 5/3/1 week. Going to play carefully, but if all goes well will do presses tonight. This is out of order, as I usually start my week w/ squat day, but squats require the most balance and focus for me and I want to ensure I'm as close to 100% as possible before I attempt squat day.

Brian Stone
12-16-2009, 07:40 PM
Wed Dec 16
Bowling in the afternoon.

Evening - energy level wasn't all there but I went for what I could get. Not bad considering.

Press: 45#x5, 75x5, 110x5, 125x3, 140x4
140x4 is no rep PR, which is disappointing, but considering my condition I'm not really complaining.
75x10, 10

A few dips

Shrugs: 75#x16, 100x16


Not a lot of time at the gym - went late. In and out.

Brian Stone
12-17-2009, 03:54 PM
Thu Dec 17

Squats: 65#x5, 135x5, 175x5, 200x3, 220x6
Hacked the form on the last rep - leaned way forward to make it.
135x8

Walking lunges: 3 sets of 20 steps

Brian Stone
12-18-2009, 02:41 PM
Fri Dec 18
BP: 45#x5, 95x5, 155x5, 175x3, 195x7, 95x10

DB Rows: 55x5, 75x5, 90x5, 100x5, 110x15 (R/L)
Form sloppy on last few reps

Incline BB BP: 45x5, 95x5, 115x5, 135x5

Brian Stone
12-19-2009, 09:36 AM
Weight: 228

Sat Dec 19

Deadlift: 135#x5, 225x5, 245x5, 275x3, 305x8
Double overhand grip started failing on rep 7 - switched to alternating grip and got last rep no problem
155x10 - 4 sets

Brian Stone
12-20-2009, 06:42 PM
Sun Dec 20

No workout, but ended up doing some shoveling. We got about 20 inches.

Have to cram deload week into the next 3 days, since I'll be out of town for a few around xmas.

Brian Stone
12-21-2009, 03:38 PM
Mon Dec 21
Start of deload week

BS: 45#x5, 95x5, 120x5, 140x5

Bulgarian Split Squats: 10 R/L, 2 sets

Leg Curls: 70#x10, 80x10x2 sets

Eliptical 10 mins, good intensity

Some pullups mixed in there as well.

Brian Stone
12-22-2009, 03:33 PM
Tue Dec 22

Weight: 225#

Press: 45#x5, 60x5, 75x5, 90x5

Alternating
Dips x5
Shrugs: 75#x10
4 sets of each

2k Row: 8:14:4

Brian Stone
12-23-2009, 03:07 PM
Wed Dec 23

Deadlift: 135#x5, 165x5, 200x5

Planks: 2 x 1 min

Row 2k: 8:12

Wanted to do a 5k today, but didn't have it in me. Was pretty beat

Brian Stone
12-27-2009, 01:55 PM
Sun Dec 27

Last day of deload.

BP: 45#x5, 85x5, 105x5, 125x5

DB Rows: 55x10, 70x10, 85x10 (R/L)

Incline DB Press: 35x10, 40x10, 45x10

2k Row: 8:04

Brian Stone
01-06-2010, 09:50 AM
Been out of commission sick with some kind of mild flu for about a week, then just lazy the past couple days. Plan to get back to lifting today. Going to work the big lifts heavy this week to get back into it and see where I stand after 5/3/1, a deload week and then a missed week. I suspect I'll have lost a bit but have a much better strength base than a few months ago.

Brian Stone
01-06-2010, 04:14 PM
Bowling today, but curling beers ended up somehow replacing the workout that was to follow. Tomorrow, tomorrow.

Brian Stone
01-07-2010, 03:09 PM
Thu Jan 7
Did some random heavy lifts to gauge strength. Overall not terrible.

Press: 45#x5, 95x4, 115x2, 135x5,4,3

DB Rows (R/L): 55x5, 80x5, 95x3, 110x5,5,10

Didn't have the energy to throw in heavy squats. Hard eliptical roughly 10 mins and some jogging.

Brian Stone
01-09-2010, 11:13 AM
I had a short week of training this week and was returning from a small layoff, so kept things a bit lighter in general. Will stretch back out to a strength-based 5x3 system next week, as that's the solution that works best for me. The key now is ensuring I include regular deload weeks (will go for every 4th) and some GPP stuff to keep a decent conditioning base.

Fri Jan 8
BS: 45x5, 95x5, 135x4, 185x3
215x3, 205x4 (rough form - was rocking onto my toes - dropped weight from here)
185x5,5
135x8
Went as deep as I could last 3 sets. Form felt a lot better. Will start at 190 with deep squats next week

Cooldown: 12 mins elpitical

Sat Jan 9
BP: 45x5, 95x5, 135x3, 170x2, 190x5,5,6

DL: 135x5, 185x5, 225x4, 275x2, 315x5 (PR)
Decided to go as heavy as I could on the DL. Tried out 315 and got it. Last 4 reps were alternating grip.

Eliptical: Intervals
I'd rather do sprints here, but it's treacherous New England weather here and I don't have a place indoors to do them, so I have to make do.

Brian Stone
01-11-2010, 03:54 PM
Sun Jan 10: Rest - no workout.

Mon Jan 11:
Had quite a bit of soreness in chest and especially legs / lower back today, but worked out anyway. Hurt my weights on press, so I just did what I could.

Press: 45#x5, 75x5, 95x3, 115x2, 135x4, 115x6,5,3

DB Snatch (R/L): 30x6, 50x5, 65x5, 75x5,5

Shrugs: 95# DB's x 10,10,10,10

Just some walking other than that.

Brian Stone
01-14-2010, 05:09 AM
Tue Jan 12
Lot of soreness today. Did some treadmill stuff, varying pace and incline, for about 30 mins. Then some chins.

Wed Jan 13
Squats: 45x5, 95x5, 135x3, 165x2, 195x5x3
175x5, 155x5, 135x5
Lot of soreness all day after this in my quads. I've really been stressing form to keep from leaning forward onto my toes, but it's cost me in terms of weight lifted. I think I'm doing more of a high-bar squat now and not stressing pelvic drive.

Double handed standing rows: 95x5, 135x6, 160x6,5,7, 135x10

Dips: 5,5,5

Some walking.

Brian Stone
01-15-2010, 06:45 AM
Thu Jan 14
Still some slight tightness in the chest, which cost me a bit on my lifts, but overall pretty solid showing.

BP: 45x5, 95x5, 135x3, 170x2, 195x5x2, 185x5, 155x5, 135x5
Did the backoff sets because I didn't have the 5x3 in me for the heavy sets and also to add a bit of volume to change things up a bit. I'm having trouble making gains in my lifts.

HPC+PJ: 45x5, 95x5, 115x4,3,3, 95x3
I need to do some work on these. No bumpers at my gym, so dropping and catching the bar on the hangs puts some stress on my shoulders. I'm going to have to work on some sort of reverse continental.

Pull-ups: 5,4,3
Grip and shoulders were spent.

Brian Stone
01-16-2010, 11:00 AM
Fri Jan 15

Jumprope warmup

TGU: Dumbell (R/L) 25#x3, 35#x3
KB (R/L0 12kg x3, 16k x3
Will go heavier next time. Was tentative here because it's been sometime since I've done these.

DB Rows (R/L): 55#x5, 75x5, 95x3, 110x2, 120x5,5,6 (last set v. sloppy), 90x10

Farmers Walk (2x90# DB):
First set: 2 trips back and forth across gym
1 trip
1 trip


Sat Jan 16
Deadlift: 135#x5, 185x5, 225x3, 285x2, 325x5 (PR!)
First 3 reps dbl overhand, last 2 alternate
My body was overall not overly crushed with the weight, but I had a hell of a time with the grip. I have a feeling grip will be the sticking point with my DL progress.
275x5, 225x5

Dips: 6,5,5

Some light jumprope. I feel pretty good, but that's been 4 hard days. Taking an off day tomorrow.

Brian Stone
01-17-2010, 04:02 PM
Sun Jan 17

Rest day. Walked a couple miles.

Brian Stone
01-18-2010, 03:08 PM
Mon Jan 18
Press: 45x5, 55x5, 75x5, 105x3, 115x2, 135x5,4,4
115x5, 95x5, 75x5

DB Snatch (R/L): 30x5, 50x5, 75x5, 80x5, 80x5

DB Shrugs: 95x10, 100x10, 100x10, 90x15

Some walking


Weight: 224

Brian Stone
01-19-2010, 08:54 AM
http://video.google.com/videoplay?docid=-6529481301858251744#

Dropping this video in here as it contains a lot of info that I need to utilize. I suspect a big problem with my squat progression has been flexibility. I'm going to start making a point to work some of these at the end of my workouts when warm.

Brian Stone
01-19-2010, 03:27 PM
Tue Jan 19
Jumprope warmup

Squat: Some skill work first.
45x5, 95x5, 135x4, 165x2, 195x5,5, 200x5
Better hip drive here. 200 felt strong. This is still well below where I was.
185x5, 155x5, 135x3
Got a sharp pain in right knee in the middle of the last set. Felt like patella of right knee. Pain is sharp when I put weight through either the toe or heel on bent knee. Will ice it the next few days and play by ear.

Alternating sets of dips and chins
Dips: 9, 6, 5
Chins: 8, 6, 3

Brian Stone
01-21-2010, 03:17 PM
Wed Jan 20

Rest day.

Thu Jan 21

Jumprope warmup

BP: 45x5, 95x5, 135x3, 175x2, 195x5x3
Would have had 6 on the last rep but the noob spotting me decided to assist with the bar because it apparently wasn't moving upward fast enough for him.
175x5, 155x5, 135x5

DB Rows (R/L): 55x5, 75x5, 95x3, 110x2, 120x5,6,7, 95x12

Dips: 7, 5, 4

Some Dan John goblet squat and overhead stretching work

Brian Stone
01-23-2010, 05:55 AM
Fri Jan 22

Jumprope warmup

KB TGU (R/L): 16kg x3, 20kg x3,3

DL: 135x5, 225x5, 275x3, 305x2, 335x5 (PR)
These were really sloppy. Going to stay here next time.
275x5, 225x5

PJ: 45x5, 95x5, 115x5, 125x5, 135x5


Some Dan John goblet squat work at the end


Sat Jan 23

Rest day

Brian Stone
01-24-2010, 05:04 PM
Sun Jan 24

2 mile run on treadmill, followed by some moderate incline walking for about a mile.

Brian Stone
01-25-2010, 02:44 PM
Mon Jan 25

Jumprope work

Press: 45x10, 75x5, 95x3, 115x2, 135x5x3
That was a struggle. I have a feeling the 140's will start out as triplets
115x5, 95x5, 75x5

DB Snatches (R/L): 35x5, 55x5, 80x5, 85x5, 90 (Fail)
75x5 (no problem)

DB Shrugs: 100x10x3, 90x13
The 100# DB's at my gym have a smaller grip than the others, as they were replaced, which makes them easier to do but less beneficial to my grip strength, which is half the reason I do this exercise. In future, I may opt for 1 or 2 sets w/ 110's and higher reps w/ 95's.


No goblet squats as I still have some soreness in my knee. I think I'm going to skip squatting tomorrow, but will see how I feel.



Weight: ~228

Brian Stone
01-26-2010, 03:16 PM
Tue Jan 26

Jumprope work

FS: 45x5, 75x5, 115x3, 135x2, 155x5, 165x5, 170x3 (loss of balance at the bottom, not a strength issue)
135x5, 5
My knee felt pretty good but didn't want to force the issue, which is why I did FS, which are lighter weight for me. I may have found a more comfortable stance, which I want to apply to my BS

Double Handed Standing Rows: 90x5, 135x5, 165x7,7,7, 135x10
This is a weird piece of equipment on a fulcrum. Movement is just strange and I don't find it particularly useful, especially when I don't have room for power cleans every week. This exercise is gone.

Dips: 9, 7, 7
Chins: 3
Grip and shoulder issue on the chins. Left off.

Some walking.


Overall this was a disappointing workout. Knee allowing, I'm going to work in BS on bench day for some redemption.

Billy Millar
01-27-2010, 04:06 PM
Nice work so far, Brian. Hope the knee feels better.

Brian Stone
01-28-2010, 05:02 PM
Thanks.

Wed Jan 27
Bowling. I was pretty beat - not good sleep the night before.

Thu Jan 28
Still a little sleep deprived, but pretty good workout.

Jumprope: 200 jumps

BP: 45x5, 95x5, 135x3, 175x2, 200x4,4,5
175x5, 155x5, 135x8

DB Rows (R/L): 55x5, 75x5, 95x3, 110x2, 120x7x3
95x10

Dips: 6,5

Totally wiped out. Couldn't even get another set of dips.

Brian Stone
01-29-2010, 05:41 PM
Fri Jan 29

Brief warmup w/ cardio and BC exercises

Bear Complex
5 rounds: 65#, 75, 80, 80, 80
These were miserable!

Some walking

Brian Stone
01-30-2010, 11:48 AM
Sat Jan 30

Jumprope: 260 jumps

TGU (KB, R/L): 16kx3, 20kx3x3

DL: 135#x5, 225x5, 275x3, 305x2, 335x5 (much better than last week's mess)
275x5, 225x10

PJ: 95x5, 115x3, 135x5, 145x5,4

Some walking.

Next week is deload. Haven't decided exactly how I'm going to go about this yet, but probably more dumbells and light cardio/metcon to supplement.

Brian Stone
02-01-2010, 04:33 PM
Sun Jan 31
Walked a few miles outside - nice day. Also did some assorted chin/pull-ups, as I'm not able to walk under the bar without doing 1 or 2 some days.

Mon Feb 1
Glad it's a deload week. My body just feels beat up overall. Did one of the YRG workouts, and discovered that I'm either not a regular guy or I'm just horrendously bad at Yoga. I've done yoga before several times, but this kind of paced stuff and the exercises in particular was rough on me.

Brian Stone
02-03-2010, 04:36 PM
Tue Feb 2
Rest - no workout.

Wed Feb 3
Bowling. No workout otherwise.

Diet has been somewhat poor the past few days. Will get that back on track and get back into the gym tomorrow. Haven't decided on 2 or 3 days yet before I go back heavy on Monday. Should also have my belt by then.

Brian Stone
02-04-2010, 03:21 PM
Thu Feb 4
Jumprope warmup

DB Press: 2x20# DB's x10 reps
Barbell Press: 45x10, 75x10, 95x8x3, 75x10

Squat warmup work. My flexibility in the basic squat is absolutely terrible still. I can get to a bit above parallel before my butt starts winking, which I'm guessing probably contributes to my progression woes. Going to look into this DeFranco Agile 8 and see if I have the stuff to do it daily.
BS: 45x10 warmup
Zercher Squats: 45x10, 75x10, 95x8, 115x5x3, 95x8

A number of chin-up/pull-up sets between all that business.

Row 2k: Didn't go too crazy. 8:15

Some walking.

Diet was good. BodyWeight 223# or so. This scale at the gym is all over the place.

Brian Stone
02-05-2010, 03:31 PM
Fri Feb 5

Jumprope warmup and work on double unders

DeFranco's Agile 8
This took a hell of a lot longer than 7-10 minutes. I may separate this work from my workouts, with the exception of days where I'll be squatting. I actually would not bother, but I am going to start doing this daily as I need to find a way to drastically improve my mobility in the base of my squat.

Deadlift: 135#x5, 225x5x3

Elpitical: Intervals for 15 mins

Some walking

Brian Stone
02-06-2010, 09:56 AM
Sat Feb 6

Jumprope warmup.
DA8

FS: 45#x5, 95x5, (belted) 115x5, 135x5x3
Squats felt great and so did mobility. No back soreness following.

BP: 45#x5, 95x5, 115x5, 135x5x3

Elpitical: 10 mins of intervals

Some walking



Just got the belt yesterday in the mail. Getting used to it, but loving it with the first experiment. The true test will be next week when things get heavy again. Going to modify my support exercise days to mix things up a bit, and I'm thinking of having a separate BS and FS day (but the FS will be ancillary work to one of the core lifts).

Brian Stone
02-07-2010, 12:27 PM
Sun Feb 7

Last day of backoff week.

Nice outside. Went for about a 2 mile walk outside.

DA8 minus the 2 foam rolling movements, as I don't have a foam roller. Got to get on that. if anyone has any recommendations for an affordable, durable roller, please share.

Brian Stone
02-08-2010, 04:08 PM
Mon Feb 8
DA8 (this was before I even left for the gym)

Jumprope warmup

Press: 45x10, 75x5, 105x3, 120x2, 140x5,4,4
(120 and 140 sets were belted. Took some experimentation to find the right fit and placement)
115x5, 95x8, 75x8

PowerClean: 45x5
PC+J: 65x5
95x3
115x2
135x2, 2
145x2
150x2 (Failed Jerk on the 2nd one), 150x1,1
115x5
I have some work to do on the cleans, but I'm getting stronger and more explosive with them, although bar path is still sloppy. I tried the belt for the first set of 135, but the bar whacks the front on the way up, so no good. I actually took this to be something of a good sign that I have it relatively tight to my body.
This was a bit high volume for me for the heavy stuff; wiped me out.

Shrugs: 110x11,10,10

Foam roll lower, upper back

Some walking.

Brian Stone
02-09-2010, 03:56 PM
Tue Feb 9

DA8 at home

Jumprope warmup

BS: 45x8, 95x5, 135x4, 175x2, 205x5x3
185x5, 155x6
My mobility has gotten better and posture felt _pretty_ good, but I still have a ways to go. I had my belt too tight and have broken blood vessels on my hips now. Problem is finding a happy medium w/ the belt. I have huge hip bones that come almost to below my ribs, so the belt won't comfortably go around them. If I go higher or looser, I don't engage the abs much against the belt.

Still leaning some at the base of the BS as well, which isn't a problem in my FS. My homework is to study more video before my next BS session to make sure I'm starting correctly. I may be dropping my butt back too much too soon.

Alternating dips and weighted chins:
Dips: 10, 8, 7, 4
Chins +25#: 4, 4, 3
Last set of chins unweighted: 5

Med Ball Slams: 15x3

Walking


Edit: BW 224#, based on the extremely shady scale at the gym

Brian Stone
02-11-2010, 07:35 PM
Feb 10
Rest. DA8

Feb 11
Was worn out today. Haven't gotten enough sleep and I think my food has been low. I put a lot of food down today and trying to get a lot of sleep for catchup.

Jumprope W/U

TGU: (R/L) KB: 16kx3, 20kx3
DB: 50#x3, 2 (these were kind of ugly after the first rep, but they happened)

DB Rows (R/L): 55x5, 75x5, 95x3, 110x2, 120x8,8,5, 95x8

Sets of jumps w/ 45# bar on shoulders
15, 15

Walking.

Had to rush out of the gym. Didn't have time for DA8 today. Will do tomorrow

Brian Stone
02-12-2010, 11:31 AM
Fri Feb 12
Jumprope and D/U W/U

DA8 minus foam rolling - will do that later.

BP: 45x5, 95x5, 135x3, 175x2, 200x5,5,7
Huge PR - felt great!
175x5, 155x5, 135x8

FS: 45x5, 95x5, 115x4, 135x2, 170x3 really sloppy. Dropped down
155x5, 5

DB Snatch (R/L): 40x5, 65x5, 85x5,5
Was totally beat by this time. Was barely able to get through these sets.

Walking


Notes:
- I switched up my mix of exercises for this cycle slightly and don't like the new mix at all. Next week I'm going back to the previous mix as the exercises are more complementary.
- My shoulder has continued to bother me. I'm going to stick to front squats only for a bit (probably still 2x/week - we'll see) as BS really torques it at times still. The jumps w/ bar on shoulders yesterday stressed it as well.


Tomorrow is 30 Min DL challenge!

Brian Stone
02-13-2010, 10:59 AM
Sat Feb 13

Jumprope W/U

Gary John's half hour deadlift challenge @315#
47 reps. First 28 were double overhand and then switched to alternate grip.

After some shoulder rehab exercises.

Plan to foam roll back later today

Brian Stone
02-14-2010, 01:27 PM
Sun Feb 14

Pretty sore everywhere. Out for maybe 2 mile walk. Did a bunch of foam rolling / flexibility / mobility work on Thoracic spine and glutes / hips (part but not all of DA8 for the latter).

Brian Stone
02-15-2010, 03:15 PM
Mon Feb 15

Jumprope and D/U W/U

Press: Worked my way up to about 120x1 but was starting to get pain in my shoulder, so just went back and did some reps w/ the bar as rehab work. Going to take it easy on overhead pressing exercises until I this feels better. I'm totally bummed, as I felt v. strong today and def would have hit my PR. Such is training

HPC: 45x5, 95x5, 115x5
PC: 135x5, 155x5, 165x5, 175x3
155x3,3,3, 135x5
The 175 weight was ok, but my form was breaking down. I believe I'm swinging the bar out, which works at lower weights ok but not as I get up in weight. The problem is I'm paranoid I'm going to whack my knees on the way up. Will have to work this form. Otherwise these felt great. Weights are a definite PR by a bunch, but it's been a while since I've done isolated power cleans.

Push-ups (in between PC sets): 20, 20, 20, 19, 15

DB Shrugs (2x110#): 12, 8 (grip breakdown)

Chins: 5 (grip)
My hands are torn apart from 30 min DL day, and PC's didn't help matters out. Had to call it quits earlier than I would have liked today, to my frustration.


Shoulder mobility work.
Walking.

-------------

Home later: Will do DA8 and T-spine mobility work

Brian Stone
02-18-2010, 03:24 PM
Tue Feb 16

Busy day - no workout

Wed Feb 17

Bowling. No time for workout or Fl/Mo work

Thu Feb 18

Had intended FS workout, but both Racks were in use so I did a last minute switch.

BP: 45#x10, 95x5, 145x3, 175x2, 205x5,5,6, 185x5, 155x5, 135x8
Last set was questionable because the guy spotting my was way too handsy with the bar while I was moving it, but I def would have had the 5 regardless. Shoulder did not bother me on these, so it seems to be only pressing motions where my shoulder is rotated backward (e.g., overhead presses, esp. behind neck) that cause discomfort.

Jumprope work

DB Rows: 55x5, 75x5, 95x5, 120x5,5,5, 100x6, 85x8

Dips: 7, 4
Terrible after bench day

DB Shrugs: 110x10x2, 110x8
Went for some redemption after Monday, but didn't have much in the tank at this point.
----------------

Have some work to get done tonight but am going to try to get Fl/Mo work in there somewhere.

Brian Stone
02-19-2010, 03:28 PM
Fri Feb 19

Jumprope and DU W/U

Some low body fl/mo work

FS: 45x8, 95x5, 115x3, 135x2, 165x5x3, 135x5, 115x5

Would have moved to DB snatches, but shoulder won't allow that overhead stuff. Looks like this is most likely bursitis/tendonitis - seems pretty textbook. Going to be icing regularly.

Alternating:
Leg Press: 270#x10, 360x8, 450x6,5,5
Chins: 8, 7, 5, 4, 4

Some walking.

Notes: Added leg press because I want some lower body volume that won't stress my knees, which still nag me. Knee and shoulder stress are the reasons I've switched full time to FS for the time being.

Weight: 225, which means somewhere between 222 and 228 based on that scale.

Brian Stone
02-20-2010, 10:16 AM
Sat Feb 20
Jumprope and D/U W/U

HPC: 45x5, 95x5, 115x5

PC: 135x5, 165x3,1,1,1, 175x1,1,1
On the heavier sets, didn't have enough explosiveness so was muscling the bar too much in the third pull.

DL: 225x5, 275x3, 315x2, 350x5 (PR) (belted, alternate grip mainly b/c my hands are still shredded. Used alternate grip on all reps on the way down)
285x5, 225x10

T-spine work w/ foam roller

Push-ups: 15
Too much residual chest DOMS to put in more reps on these.

Walking.

Brian Stone
02-22-2010, 03:17 PM
Sun Feb 21

Rest day. No fl/mo work due to laziness. Lots of icing on knee and little else.

Mon Feb 22

Eliptical warm-up in an effort to avoid jumprope impact on knee

Press: 45#x5. 75x5, 105x3, 125x2, 140x5x3 (PR)
120x5, 100x5, 80x8

Weighted Chins +25#: 5, 4, 3, 3, 2

DB Shrugs: 110#x12, 12, 10
90x15

Chins: 5

Some walking

Brian Stone
02-23-2010, 05:18 PM
Tue Feb 23

Normally squat day, but my knee got tweaked again so I'm avoiding them until things feel ok.

W/U: Eliptical, rather than rope, for aforementioned knee

DB Rows: (R/L): 55x5, 75x5, 95x3, 110x8,8,8,8, 90x10
Last set of 8 on 110 got ugly

Dips: 6 (stress on shoulder, ugh)

Push-ups: 15, 15, 11

Crappy day. Was just generally worn out today. Off tomorrow and needing to get some sleep. Also needing to rehab shoulder and knee, which I'm working on w/ icing when I can, but my schedule is crazy lately.

Tomorrow and tomorrow and tomorrow.

Brian Stone
02-25-2010, 02:55 PM
Thu Feb 25

Shoulder is re-aggravated from the (apparently) Monday's presses. Ugh - I didn't think they seemed to be bothering it much at the time. Have to start rehabing all over. Been foam rolling and icing it.

Jumprope warm-up. Knees are feeling a bit better each day.

BP: 45x10, 95x5, 145x3, 185x2, 210x5,5,4
The last set might as well have been 5, but the spotter touched the bar, so I'm taking 4 for it.
190x5, 165x5, 145x8

DB Snatches not possible b/c of shoulder.

Med Ball Slams: 15, 15, 15

2k on C2: 7:45

Walking

Weight: 225

Notes:
Injuries are driving me nuts. Trying to rehab and work around them but they're killing my productivity.

Patrick Kennedy
02-25-2010, 08:41 PM
Hi Brian,
Noticed you are in Norwich, I'm down the road in Colchester. Where do you workout?
Pat

Brian Stone
02-26-2010, 05:52 AM
Hey Patrick,

I work out at World Gym here, in the industrial park. There actually is (or was) an xfit box near me as well which probably has some better equipment, but the prices were prohibitive.

-Brian

Brian Stone
02-26-2010, 01:23 PM
Fri Feb 26

Run 4 miles. Treadmill. Probably walked about 1.5-2 thereafter.

Foam roll / ice on shoulder and knee

Brian Stone
02-27-2010, 08:56 AM
Sat Feb 27

Eliptical W/U about 10 mins

HPC: 45x5, 95x5, 115x5

PC: 135x5, 165x2,2, 175x2, 185x1,1
Going to have to really start drilling this movement, particularly the shrug at the beginning of the second pull, which I'm lacking.

DL: 225x5, 275x3, 325x2, 365x5 (PR), 295x5, 225x10

Push-ups: 15, 15

Walking.

Foam roll T-spine work. Still regularly icing and foam rolling knees and shoulders. Feeling better by the day. Also wore knee wraps for work today which helped a lot.

365x5 was my 6-month goal at the beginning of this log, and I did it in 5. It's not looking likely any of the other lifts will get there (BP will be close), but that's a victory anyway.

Next goal is 405x5 by May for DL - 4 wheels!

Brian Stone
03-01-2010, 02:57 PM
Sun Feb 28
Rest day


Beginning of deload week

Mon Mar 1

Eliptical W/U 10 mins

Press: 45x10, 75x10, 95x8x2, 75x10

DB Shrugs: 80#x20x3

Dips: 5 (stress on shoulder)

Row 2k @ 7:51:5

Walking

Brian Stone
03-02-2010, 03:07 PM
Tue Mar 2

Eliptical 10 min W/U

Zercher Squats: 45x5, 95x5, 115x5, 135x5x3, 115x5

DB Rows (R/L): 55x5, 70x5, 85x10x3, 70x10

Walking

Brian Stone
03-04-2010, 02:41 PM
Wed Mar 3
Bowling

Thu Mar 4
Treadmill. Ran 2.5 miles and walked another mile or so.

Brian Stone
03-06-2010, 10:34 AM
Mar 5
No workout

Mar 6
Eliptical W/U 10 mins

BP: 45x10, 95x5, 135x5, 165x10x3
Last set was discouragingly tough

HPC: 45x5, 95x5, 115x5, 135x4,2,2

DL: 225x10,10

Eliptical intervals 10 mins

Walking

Last day of deload week. Tomorrow is rest then back to it.

Brian Stone
03-08-2010, 03:01 PM
Mon Mar 8

Poor sleep and poorer diet over the last few days. Was gunning to get back into the gym today after deload week, but was tired.


Press: 45x10, 75x5, 95x4, 120x2, 145x3x3, 125x5, 105x8, 95x8

DB Snatch (R/L): 45x5, 70x5, 90x5x2 (PR), 75x5

DB Shrugs: 110x12,9, 95x10

Walking

Brian Stone
03-09-2010, 02:53 PM
Tue Mar 9

Eliptical W/U 10 mins

FS: 45x5, 95x5, 115x3, 145x2, 170x5, 175x5x2 (pretty sure this is an FS PR)
145x5
Was going to go for one lighter set, but my knee was starting to throb a bit and I didn't want to push my luck

Alternating weighted chins and dips:
Chins +25#: 5,5,3
Dips: 10, 6, 4

1 set normal chins: 5

Walking

Weight: 225
Has been fairly constant. I may up my cals just a bit.


Edit: In evening, did a bunch of random chins and push-ups.

Brian Stone
03-10-2010, 02:45 PM
Wed Mar 10
Rest day. Walked a couple miles outside.

Brian Stone
03-11-2010, 02:50 PM
Thu Mar 11
Eliptical 6 min W/U

TGU: KB (R/L): 16kx3, 20kx3
DB: 55#x2,2
The 55# is a PR for me. Although not an especially great amount of weight for this exercise, I'll take it.

DB Rows (R/L): 55#x5, 75x5, 95x3, 110x10,10, 95x12

Walked a few miles

Brian Stone
03-12-2010, 02:48 PM
Fri Mar 12

10 min W/U eliptical

BP: 45x10, 95x5, 145x3, 185x2, 210*5,4, 205x4, 185x3, 155x6

2k on C2: 7:36:6

Pitiful workout. BP couldn't even match my last session, and I just felt weak throughout. Not sure what's going on - might just be fatigue and little sleep catching up with me. Diet has been good and been getting enough food.

Brian Stone
03-14-2010, 11:14 AM
Sat Mar 13
Rest day

Sun Mar 14
Elip 10 min W/U

HPC: 45x10, 95x5, 115x5, 135x4

PC: 155x3, 175x2,1, 190x1,1,1 (this is a PR, but I'm not getting enough explosiveness to get the bar high; I'm scooping it. Not going to move about this until I have the explosiveness at this weight)
175x2,1

DL: 225x5, 285x3, 335x2, 375x4 (failed on lockout of the fifth rep, but within inches)
295x5, 235x8

Walking

Foam roll t-spine

I feel like I'm stalling a bit this week on some of my lifts. I'm going to see how the next week goes, but I may back off 5-10% on my big lifts and do more sets across for a couple weeks to try to regain momentum.

Brian Stone
03-15-2010, 06:15 PM
Mon Mar 15

Quick Jumprope W/U

Press: 45x10, 75x5, 105x3, 130x2, 145x5x3 (PR!)
130x5x2, 115x5

DB Snatch: 50x5, 70x5, 95# 2 F3 on right arm, 1 F2 on left arm
90x5x2, 80x5

Walking.


Great night! I had a terrible week and did a lot of eating over the weekend, which I think helped. Was a huge confidence booster, which I really needed!

Brian Stone
03-16-2010, 04:11 PM
Tue Mar 16

General W/U - jumping jacks and whatnot.

FS: 45x5, 95x5, 125x3, 155x2, 180x5x3 (PR)
155x5, 135x8
A little pain in one knee following. Will ice later

Chins +25#: 5
Dips: 5

Was going to do alternating sets, but didn't have much gas left in the upper body.

Walking.

Brian Stone
03-18-2010, 02:06 PM
Wed Mar 17
Rest day

Thu Mar 18
Jumprope and double under W/U

BP: 45x10, 95x5, 145x3, 185x2, 210x5,5,3, 195x3, 175x5, 155x7
UGH - this lift has been plaguing me - it's the only area in which I'm not making progress. I put a lot of thought into what systems to work on to correct this and how to modify my programming, but I'm going to try keeping it simple first and get through it the way I did my last BP wall - drop back the weight. Next bench workout I'll be back to 200x5x3 and I'll climb from there.

DB Rows: 55x5, 75x5, 95x3, 120x5 (sloppy), 110x8,2, 95x10

Walking

Overall crappy workout. I didn't feel energized. Poor sleep last night after out late drinking for Paddy's, as god intended.

Brian Stone
03-20-2010, 06:26 PM
Fri Mar 19
Rest

Sat Mar 20
Jumprope and D/U W/U

HPC: 45x8, 95x5, 115x5, 135x5

PC: 175x3,2,2,2,

C&J: 155x1,1,1,1

Trap Bar DL: 225x5, 275x3, 315x5, 355x4, 335x5, 295x8

Walking


Liked the trap bar

Brian Stone
03-22-2010, 03:30 PM
Mon Mar 22

Lot of NEPA stuff throughout the day.

Workout:
Light jumprope W/U

Press: 45x10, 95x4, 125x2, 150x3x3 (PR), 135x5x2

BP: 95x5, 145c5, 185x5c3

Chins: 6,6,6,6 (spaced out quite a bit - this was really following my workout. I wanted to get in some pull work)

Brian Stone
03-25-2010, 03:30 PM
Tue Mar 23
No workout

Wed Mar 24
Bowling + beer. No workout

Thu Mar 25
Eliptical W/U

FS: 45x5, 95x5, 125x3, 155x2, 185x5x3 (PR - easy!),
165x5, 135x8
Knees felt good after these. Only the 185's were belted.

DB Snatch: 50x5, 70x5, 90x4(f5), 5,5
Might have jumped into the first set too soon after the front squats.

DB Shrugs: 110x10,10,8

Walking

Brian Stone
03-26-2010, 03:22 PM
Fri Mar 26

W/U Eliptical 5 mins

BP: 65x8, 105x5, 145x3, 175x2, 200x5,5,7, 185x5,4
Had dropped back to 200 to try to smash thru a 210 plateau I hit for a few weeks.

DB Rows: 75x5, 95x3, 110x10x3

Thick Bar Press: 45x5, 105x5x3
This felt very heavy after the other work

Walking


Weight: 224
This has been pretty steady for a while and might explain my glacial progress. I have vacation next week and will figure out if I want to ratchet up eating afterwords.

Brian Stone
03-27-2010, 09:51 AM
Sat Mar 27
Jumprope and D/U W/U

HPC: 45x5, 95x5, 115x5, 135x5

PC: 155x3, 175x2,2,2,2, 155x2,2,2
175's are getting more explosive.

DL: 225x5, 285x3, 335x2, 375x5 (PR!), 325x5, 295x5, 245x6
Felt I probably could have gotten 385x5 today, probably because of my unusually high energy level

Walking

Notes:
For some reason had a TON of energy today during and post-workout. Felt I could have done a lot more work.

Brian Stone
03-28-2010, 06:52 PM
Sun Mar 28
Pretty horrendous eating last couple of days. No workout, but did about a 3.5 mile NEPA walk in the evening.

Brian Stone
03-29-2010, 06:13 PM
Mon Mar 29

Jumprope and D/U W/U

Press: 45x8, 95x5, 115x3, 135x2, (belt) 150x4x3 (rep PR), (no belt) 135x5x2

Bench Press: 95x5, 145x5, 190x5,5,4

Chins+25#: 3
Chins: 6,5,5

NEPA walk on treadmill

Brian Stone
04-11-2010, 11:34 AM
Sun Apr 11

Just got back from a 2 week vacation. Outside of a lot of walking and eating, not much in the way of exercise. Will be a bit regaining strength next week or two.

Morning: NEPA walk pre-breakfast. ~1 mile

Gym: Warmup - Eliptical 8 mins

Press: 45x8, 95x5, 115x3, 130x2 (belt), 145x4,4,3 (belt), 130x5x2 (no belt), 115x5

DB Snatch (R/L): 50x5, 70x5, 85x5x3 (pretty easy. Back to 90 next time)

DB Shrugs: 100x10x4

Walking

Brian Stone
04-12-2010, 05:52 PM
That 2-week hiatus made me pathetic. Jetlag is taking a toll on my sleep as well.

Mon Apr 12

Jumprope and D/U W/U

FS: 45x5, 95x5, 125x3, 155x2, 185x5,3,4 (middle set was pressuring my wrists bad. This was more fatigue than strength). 155x5x2, 135x4

Chins: 8,5,5

Walking

Brian Stone
04-14-2010, 03:59 PM
Tue Apr 14

Walked a few miles

Wed Apr 15

Still burned out today. Been eating too few cals I think since I got back. Carb loaded in the afternoon but wasn't enough.

W/U eliptical

BP: 65x8, 105x5, 145x3, 175x2, 200x5, 195x5, 145x5, 155x5
I need to work on my bench. Form was all over the place today and I did some other random reps between these to try to play around. Last light sets were just to re-adjust to form.

Been a weird week with just getting back and my heart hasn't been in it, and low energy hasn't helped. I'm going to get thru the week and see how next week goes.


Walking

Brian Stone
04-17-2010, 10:31 AM
Sat Apr 17

Eliptical W/U

HPC: 45x5, 95x5, 115x5, 135x3

PC: 155x2,2,2

DL: 225x5, 275x3, 325x2, 355x3, 295x5

Elipcal 15 mins. Trying to get some conditioning going again.

Walking.

Brian Stone
04-21-2010, 05:24 AM
Sun Apr 18
No workout

Mon Apr 19
No workout

Tue Apr 20
Eliptical W/U

Press: 45x8, 95x5, 115x3, 130x2, 145x5,5,4, 130x5,4

DB Snatch (R/L): 50x5, 70x5, 90x5, 85x5x2
85's feel pretty easy and 90's are extremely tough. I'm going to have to work with the 90's anyway to get more used to moving the bigger weight.

Having issues getting back into a routine with working out.

Brian Stone
04-22-2010, 05:45 PM
Wed Apr 21
No workout

Thu Apr 22

Eliptical W/U

For bench press, I decided to throttle back my weight a bit and really work form. My form has fallen apart lately, my ass is way off the bench, and I've been stressing out my shoulder by touching the bar too low on my chest. Refocused on these things today and feel much better afterward, and during the lifts.
45x8, 95x5, 135x3, 185x5x2, 190x6, 155x9

FS: 45x8, 95x5, 125x3, 155x2, 185x4
Were harder to do after benching - I usually dedicate one day mostly to squats. I tweaked my knee and had to stop after the fourth rep of my first and only workset. I'm going to have to pull back to maybe 175 for next week.

Also, I'm fat, but I want to get stronger, so next week I'm going to look at more big lifts in SS fashion, but I'll have to work the squat volume down a bit.

Eliptical then walking.

Brian Stone
04-27-2010, 04:55 PM
Somewhere in the midst of working out 2 days/week after coming back from vacation I've gotten pretty fat and lazy. So what I said at the end of my last post was a lie - I'm going to cut some fat first and try to maintain strength and then will go from there.

I realize that it's not popular consensus, but I vastly prefer LSD stuff post-lifting to other metcon-like conditioning; the former is a lot closer to NEPA and leaves me a lot less fatigued overall, and since my primary goal now is fat loss > conditioning, that's the direction I'm going.

Tue Apr 27
Eliptical W/U

BP: 45x8, 95x5, 145x3, 190x5x2, 195x5
My butt came off the bench on the last couple 195 reps, but form was pretty good overall.
165x5, 155x5

DB Snatch (L/R): 50x5, 70x5, 90x5x3
These felt pretty good. I accidentally did a 95 at the beginning and doubt I'll be ready for those next week, but we'll see.

Eliptical 20 mins
walking

Brian Stone
05-05-2010, 04:48 PM
Wed Apr 28
Bowling and walked a few miles.

--------

Next few days out of town. Random chins and things, somewhat active outside.

Mon May 3
W/U general jumping and such

Press: 45x8, 95x5, 115x3, 130x2, 140x4, 135x5,4, 115x5, 95x8

Chins: 5,5,5

Eliptical: 20 mins


Tue May 4
Jumprope and walked a few miles

Wed May 5
Trap Bar DL: 135x8, 225x5, 275x3, 315x5x3, 225x12

KB Swings: 20kgx15x3

Eliptical


LSD has been heavy, as previously stated, to drop fat.

Brian Stone
05-06-2010, 04:56 PM
Thu May 6
BP: 45x8, 95x5, 145x3, 190x5x3, 175x5, 155x6

DB Rows (R/L): 50x8, 70x5, 90x8x2, 95x8

Eliptical 20 mins

Walking.

Brian Stone
05-10-2010, 05:48 PM
Mon May 10
Press: 45x8, 95x5, 115x3, 130x2, 140x5x3, 115x5x2, 105x7

DB Snatch: 50x5, 70x5, 85x5, 90x5x2

Eliptical 15 mins hard.

As I'm rebuilding work capacity, I'm slowly migrating LSD stuff into more productive work. Just feels more practical from a strength building standpoint .

Brian Stone
05-12-2010, 06:47 PM
Wed May 12
W/U general

BP: 45x8, 95x5, 155x3, 195x5x3, 175x5x2, 155x5

FS: 45x8, 95x5, 135x3, 155x5x2
I'm going to lighten up my weight and sets across a bit and try to increase my # of days squatting and see how my knees take it, hence the lighter weight tonight.

Eliptical: 20 mins

Walking

Brian Stone
05-15-2010, 02:04 PM
Thu May 13
Walked a few miles

Fri May 14
DB Clean and press (alternating hands): 30#x10, 50x10x3

DB Cleans (alternating hands): 85x10, 100x10x2

Deadlift: 225x5, 275x3, 315x2, 345x5, 295x5
These have gotten sloppy. Will stay at 345 next week to get form back. Floor in this area of the gym tends to be a bit unstable, which hurts a lot

Eliptical: 20 mins

Walking

Sat May 15
Nothin

Brian Stone
05-18-2010, 05:37 AM
Mon May 17
Quick W/U

Press: 45x8, 95x5, 115x3, 130x2, 145x5,4,3, 130x5, 115x5
Getting back to where I was with this.

DB Snatch (R/L): 50x5, 70x5, 95x4,4 (PR), 90x5
The explosive lifts have gotten stronger for me, but my strength lifts are still a little south of where I was. Getting there.

20 mins eliptical

Walking

Brian Stone
05-18-2010, 04:14 PM
Tue May 18
W/U

FS: 45x5, 95x5, 135x5, 155x5, 165x5, 175x5, 135x5
Was testing the waters with my knees. These all felt good.

DB Row (R/L): 70x10x2
Back was worn out from yesterday to do more weight/volume than this

Eliptical 25 mins

Brian Stone
05-19-2010, 04:53 PM
Wed May 19
W/U

BP: 45x8, 95x5, 160x3, 200x5,5,3, 175x5, 155x5
Butt comes off the bench a bit on the heavier reps occasionally, but compared to where I was this is a big improvement.

Tried some chins but didn't have the gas in my back.

Eliptical: 20 mins

Walking

BW: 238#. yow

Brian Stone
05-21-2010, 05:05 PM
Thu May 20
W/U

DB C+P (alternating arms): 30x10, 55x10x3
DB Cleans (alternating): 85x10, 100x10x2, 85x10

Eliptical 20 mins
Walking

Fri May 21
W/U

Trap Bar DL: 135x8, 225x5, 275x3, 325x3, 355x5, 365x3, 295x5
I could have gotten the 365 for 5 but didn't want to kill myself with heavier work.

Eliptical 22 mins
Walking

Brian Stone
05-26-2010, 07:34 AM
Mon May 24
W/U

Press: 45x8, 75x5, 105x3, 130x2, 145x3,5,4, 130x5x2
Energy level very low. i think I'm sick this week, so going to have to take it easy. Attempted to do DB snatches heavy and didn't have the energy for it.

20 mins eliptical
Walking

Bleh

Tue May 25
Still pretty low energy today. Just did some jogging for about 20-30 mins.

Brian Stone
06-06-2010, 03:45 PM
Haven't been great about updating this. Playing some catch-up

May 25-30
Did some random NEPA stuff. Also hiked a mountain in NH over the weekend

Mon May 31
Run 5k

Wed June 2
General W/U

BP: 45x8, 95x5, 155x3, 195x5, 185s5, 135x10
Arm bothering me so took it easy here

2k Row: 8:49

KB Swings: 20k x 15x4

Eliptical 20 mins
Walking

Thu June 3
Eliptical W/U

FS: 45x5, 95x5, 145x3, 175x5, 185x5,4

Row 3k: 13:30


Sun June 6
W/U: 2k Row @ 8:51:6

Press: 45x5, 75x5, 115x3. Shoulders were bothering me so I didn't go heavy on these. Taking it easy

HPC: 45x5, 95x5, 115x5

PC: 135x5, 165x3 (elbows not getting under the bar quickly enough), 165x2 (better), 175x2 (ok)

DL: 225x5, 275x3, 325x3, 365x4 (bah), 295x5

Eliptical 20 mins
Walking

Brian Stone
06-08-2010, 07:32 AM
Mon Jun 7
General W/U

BP: 45x8, 95x5, 155x3, 195x5,5,3, 175x5, 155x5
Was a little sore, but frustrated that I didn't get the 195x5x3 - should have been easier. Also energy is a bit low from cutting.

DB Snatch (R/L): 50x5, 75x5, 95x3R/1L, 90x5, 85x5
These were weak, most likely from DL and PC the day before. Didn't plan this well.

C2 Row 2k: 8:50 give or take a couple seconds - I don't have my written log w/ me right now.

Walking.

Tue Jun 8
Rest day

Brian Stone
06-08-2010, 08:00 AM
My current program probably looks all over the place as I haven't clearly stated goals. Currently looking to cut about 10-15# BW while maintaining strength on the main lifts as much as I can. Any gains would be great but it's not priority. After I am through here I'll re-focus on strength. My weakness in the past month or two with this has been lack of focus somewhat, but mainly diet. I've been pretty good with that over the past 2 weeks or so and things are falling into place.

Brian Stone
06-09-2010, 03:27 PM
Wed Jun 9
FS: 45x5, 95x5, 155x3, 190x4, 185x5x2, 155x5
These felt good. I could have gotten the last rep out on the 190's but it was a struggle and I wanted to make sure my knee didn't get hurt again

DB Row (R/L): 50x5, 75x5, 100x8x3

20 min eliptical

Walking

Weight: 233#

Glad I took the day off yesterday rather than run. Workout felt great today.

Brian Stone
06-12-2010, 12:21 PM
June 10+11
No workout. Getting thru a cold

Sat Jun 12
A little better but still under the weather a bit. Fueled by antihistamines ...

Quick W/U

BP: 95x8, 155x3, 200x3, 195x5,3, 175x5, 155x5
Didn't feel great energy for the heavy sets. Got what I could.

FS: 95x5, 135x3, 165x2, 190x5x3 (PR)

Eliptical 20 mins
Walking

Pretty happy with this all considering.

Brian Stone
06-16-2010, 08:48 AM
June 13+14
Rest. Working thru a cold

Tue June 15
Eliptical W/U

HPC: 45x5, 95x5, 115x5
PC: 135x5, 165x3, 175x2
DL: 225x5, 275x3, 325x2, 365x5, 325x3, 295x5
My grip strength, oddly, was the biggest issue with the deadlifts. That's unusual for this weight.

C2 Row 2k: 8:29 or so

Brian Stone
06-17-2010, 05:35 PM
Wed Jun 16
No workout but a lot of walking

Thu Jun 17
Quick W/U

FS: 45x5, 95x5, 155x3, 195x5x3 (PR!), 175x3 burned out here

DB BP: (2x#) 25x5, 50x5, 75x3, 95x2, 90x5,3, 80x3
Shoulder was bothering me

Elpitical 20 mins

Walking

Brian Stone
06-19-2010, 05:53 PM
Sat Jun 19
Quick W/U

Press: did some work but ultimately bothering my shoulder too much.

HPC: 45x5, 95x5, 115x5
PC: 135x5, 165x3, 175x2, 180x2,2
Trap Bar DL: 225x5, 275x3, 325x2, 375x5 (Matched normal DL PR), 325x5, 275x8

Eliptical 20 mins
Walking

I'm switching to Trap Bar DL's all the time. They sit better with me, and although they don't translate to normal DL's as well, I'm just here for general strength etc., so not too worried about it.

Brian Stone
06-22-2010, 05:48 AM
Sun Jun 20
no workout

Mon Jun 21
Quick W/U

FS: 45x5, 105x5, 155x3, 200x5x3 (PR)

BP: Worked up to medium weight sets but had pain in shoulder in elbow so no go.

DB Hammer Curlzz: 30#x10, 35x10, 40x10x2

DB Shrugs: 90x15

Basically going to have to get serious about rehabing my joints. I'm going to cease all exercises altogether that cause any pain whatsoever. Been foam rolling and icing the last few days. We'll see how things go. Very frustrating.

Eliptical 20 mins
Walking

Derek Simonds
06-22-2010, 06:15 AM
Not sure exactly where you are having shoulder pain but here is a thought. I have read several articles that have an interesting correlation between DB Hammer Curls and shoulder pain. Apparently the DB Hammer Curl inflames the biceptal tendon in the shoulder for some reason. Here is an an emedicine article about biceptal tendonitis that might help. http://emedicine.medscape.com/article/96521-overview

Like I said I have no idea if that is where you are feeling the pain but might at least be a start.

Brian Stone
06-22-2010, 06:20 AM
Thanks for the link. I actually haven't done a curl in probably close to a year before yesterday; I was aiming to be able to do some strength exercises that avoid pain.

I have what I believe to be shoulder tendonitis / bursitis, more severely in my right than left shoulder. It's not chronic at this point but it's starting to nag quite a bit on overhead and bench presses. Between that and the elbow, I'm going to have to stop most pressing exercises (at least) for a while and really focus on rehab. I plan to implement very light presses as time goes on (depending on how they feel).

Brian Stone
06-24-2010, 04:53 AM
Brought a tennis ball into work and have been massaging my inner elbow with that. It's actually gotten a lot more tender to the touch from this, which I'm hoping is a good thing in the long run. Also been icing and foam rolling both shoulders when at home.

Tue June 22
No workout

Wed Jun 23
Early repeat for deads, but I won't get any gym workouts after Thu of this week. Got a lot of hiking coming.
Quick W/U

TBDL: 135x5, 225x5, 305x3, 345x2, 385x3 (weight PR), 345x5, 295x6

Lateral Barbell Raises (basically raising it in front of me w/ elbows locked): 45x10,12,12

Doing some funky exercises to try to get in some upper body work that gets around my injuries.

Eliptical 20 mins
walking

Brian Stone
06-25-2010, 06:11 AM
Thu June 24
Ran close to 2.5 miles and did a bunch of walking after. This was more difficult for me to get through than it should have been.

Foam roll and icing on both shoulders and elbow. Away for the weekend. Will do lots of hiking in the next few days which will allow exercise without straining my shoulders too much.

Brian Stone
06-30-2010, 04:12 PM
Mon June 28

Mini-vacation relaxing over the weekend. Monday climbed / hiked Mt. Adams for 15 hrs straight. Great climbing and a hugely varied workout - had a blast! Never been so exhausted in my entire life as during the latter part of that hike, aside from maybe following a crossfit workout. :p


...

Shoulders / elbow have been feeling a lot better. Still icing / massaging when I can. Not quite there yet and want to recover as much as possible.

Brian Stone
07-08-2010, 04:08 PM
Thu July 8
Over the last week and a half, my feet and knees have been pretty rocked, so I've been taking it easy and rehabbing / treating them. As things have come back to normal, I've gradually added in some NEPA walks, jogging and some hill sprints the other day.

Last few days especially shoulders have really been bothering me, which is weird since i've been taking it easy, doing nothing to aggravate them and generally icing when I can. Elbow issue seems to get better and worse. I'm starting to get a bit concerned here and am getting ready to see a specialist.

Tried light overhead presses today - quite a bit of pain, so stopped right away. Same w/ tips. Picking up heavy DB's bothered my elbow - basically feeling 90 years old here. Ended up doing eliptical 30 mins and then walking.

Not happy.

Brian Stone
07-11-2010, 12:20 PM
Fri July 9
No workout in anticipation of tomorrow's hike

Sat July 10
Hiked Mt. Everett. Pretty easy as far as things go but I need as much training for the bigger boys as I can get to stay consistent. Had some challenging stuff and definitely worth doing.

Sun July 11
hung over, v. little sleep.

Row 5k: 21:44
Eliptical 15 mins
Walking

Brian Stone
07-13-2010, 05:30 AM
Mon July 12
Walked a few miles with some intermittent bouts of jogging / running, but didn't have much in my legs. They were beat from the previous 2 days.

I'm going to attempt to get some strength work done at the gym today, but we'll see how that goes. My goals for the next few months (some more mountains and a half marathon at Hartford) are not strength-based, so my training will have to reflect that, but I don't want to abandon it completely.

Brian Stone
07-19-2010, 06:09 AM
No formal gym workouts last week. Was packing Tue / Wed and moving furniture and boxes all Thursday and some of Friday. Ran 5k yesterday (Sun July 18) as well as a bunch of pushups. Shoulders felt ok through those, which is encouraging.

Been a while since I've been on too formal a program; life has been keeping me busy the last couple weeks.

Brian Stone
07-20-2010, 08:35 AM
Mon July 19
Started off w/ some BP and felt pretty good until I got up to 185, then got pain back. Not ready for this yet. Doing a Nautillus / BB alternative.

BB BP Machine: 180x8, 210x7, 230x4, 210x6, 180x7 (something like that - don't have my log book in front of me). This is pain free as long as I don't overextend the ROM

DB Snatch (R/L): 50x5, 70x5, 85x5x2

DB Shrugs: 95x12x3

30 mins eliptical

BW: 226

Brian Stone
07-21-2010, 07:56 AM
Tue July 20

Moved some heavy furniture to a different floor.

Went for about 3.5 mile hike to start breaking in my new boots. Maintained a pretty vigorous pace.

Also noteworthy that I've almost inadvertently been dropping weight pretty steadily in the last few weeks, mostly because I've been so busy. Interesting that I've made much better progress when too busy to be working out consistently and thinking about Cal-in than when I was.

Brian Stone
07-22-2010, 04:29 AM
Wed July 21

Quick W/U

TBDL: 135x5, 185x5, 225x5, 295x3, 355x5, 365x5, 345x5

5k C2: 21:09:9
Think this is a PR, but I haven't done a ton of 5k's on the C2.

Pretty happy with this workout.

Brian Stone
07-23-2010, 06:08 AM
Thu July 22

Pretty beat - no formal workout. I ended up walking about 4 miles

Brian Stone
07-26-2010, 05:32 AM
Fri July 23
Quick W/U

This appears to be the only pressing movement I can do somewhat comfortably, so it will be my bread and butter for a while, i suspect. I'm also officially training again to run the 1/2 marathon in Hartford in October, so my training will be more geared toward endurance w/ weights being only supplementary until that time.

BB BP: 90x10, 140x5, 180x5, 220x5, 230x5, 235x5, 240x3, 180x8

Tried some pulling work but had some pretty severe DOMS so abandoned that. Ended up doing some endurance stuff.

Eliptical 30 mins or so
Barefoot run about a mile on treadmill. Going to have to slowly break into this. Want to get some v. thin flats to work this into.

-------------------

Sat July 24
Spent a few hours moving furniture / boxes for a friend.

-------------------

Sun July 25
1.5 mile barefoot run on treadmill in AM. Ended up doing some eliptical at the gym in the afternoon for roughly 35 mins.

Brian Stone
07-27-2010, 04:23 AM
Definitely glad to be getting back to some kind of consistency.

Mon July 26

Quick W/U

DB Rows (R/L): 55x5, 75x5, 95x8, 100x8x2, 75x10

BB BP: 90x10, 180x5, 220x5, 240x5x2, 180x7

5k C2: 20:50:5 (PR)

Brian Stone
07-28-2010, 07:38 AM
Tue July 27
Quick W/U

TBDL: 135x8, 225x5, 295x3, 335x2, 375x4. Couldn't quite get the fifth.

Was still pretty sore from the rows the day before; DL's were probably a bad idea today. Still happy with the #'s all considering, but didn't have anything left for backoff after the heavy set.

25 mins elpitical. Pretty burned out.



Weight: 223

Brian Stone
07-29-2010, 04:41 AM
Wed July 28

No workout. Been pretty sore. Bowled a few games to practice before the season starts back up again. Later at night ran 2 miles barefoot on treadmill. 1 deg. incl.

Doing a couple of mountains this weekend, so will try to get in a workout today and another rest day tomorrow.

Brian Stone
07-30-2010, 07:24 AM
Thu July 30
Helped a friend move some odds and ends down from his 3rd floor apartment. Did a few push-ups at night. Legs are very sore from the run the other night.

Fri - no workout today in anticipation for big hike tomorrow. Will be away for a few days.

Brian Stone
08-04-2010, 04:53 AM
Fri July 30
No workout

Sat July 31
Hiked Mt. Jefferson. Took the hard way - 10.5 hours or so.

Sun Aug 1
No workout

Mon Aug 2
Hiked 10 summits (9 unique) of Belknap 12 range. Roughly 10-11 hours or thereabouts.

Tue Aug 3
Quick W/U

BB BP: 90x8, 180x6, 210x3, 240x5, 245x3, 240x3, 180x8

DB Snatch (R/L): 50x5, 70x5, 85x5x3 (up to 90 again next time)

DB Shrugs: 95x12x3

Eliptical 20 mins.

Weight: 223 still.


My feet are pretty beat up. No workout today (Wednesday).

Brian Stone
08-06-2010, 05:21 AM
Wed Aug 4
No workout

Thu Aug 5
C2 Row. Roughly 7k in about 29 mins. I intended to do a 10k, but sweaty hands and fatigue kept causing me to drop the handle in the last k I did, so I decided to call it there.

Should be running, but the soles of my feet are pretty beat up right now from all the hiking. Hoping things will be good enough on Sunday for me to get in a good run.

Brian Stone
08-07-2010, 10:16 AM
Fri Aug 6
Didn't have much time today between work and going out. Did 25 mins on the eliptical

Sat Aug 7
Quick W/U

TBDL: 135x8, 225x5, 295x3, 335x2, 375x3 (could have gotten the 5 but got interrupted by the gym owner for being "too intense" - bullshit).
335x5, 295x8

Tried some pull-ups but elbow was bugging me. Bleh

Hammer crlz: 35x10, 40x10, 45x6

Eliptical 20 mins

Brian Stone
08-08-2010, 04:20 PM
Sun Aug 8

3 mile run on treadmill. 1 deg. incline. Cardio felt great and easy, but since I've been conditioning barefoot limiting factor is still my feet, in this case mostly high ankles.

Brian Stone
08-09-2010, 03:49 PM
Mon Aug 9
Was dragging ass at the beginning but got a second wind a few sets in and ended up with a respectable workout.

Quick W/U

Alternating sets:

DB Sn (R/L): 50x5, 70x5, 90x5, 85x5x2, 75x5
Push-ups: 15-15-15-15-15-11

Eliptical 20 mins

Burned out!

Brian Stone
08-11-2010, 08:02 PM
Tue Aug 10
no workout

Wed Aug 11
Was still dragging ass today.

Quick W/U.

FS: 45x8, 95x5, 145x5, 175x5, 180x3
Left off there because my knee started to bother me a bit. First set of squats in some time due to all the leg-centric work otherwise done between hiking and running. Trying not to totally abandon leg strength stuff.

DB Rows: 55x5, 75x5,10,10,10
Didn't have the energy to go heavy today.

Intended to run 3.5 Mi but got about 3/4 of a mile and got some cramps, so just called it a night after walking to loosen up. Pretty shitty day but it happens.

BW: 220

Brian Stone
08-15-2010, 05:05 PM
Thu Aug 12
Bowled a few games. No workout

Fri Aug 13
Assorted push-ups and pull-ups.

5k row in just under 21 mins. Bleh

Sat Aug 14
No workout

Sun Aug 15
TBDL: worked up to 375x4, 345x5

Run 4 miles on treadmill.

Brian Stone
08-17-2010, 07:47 AM
Mon Aug 16
Did a decent amount of jumprope work. Sets of 100-150 for roughly 20 mins, plus some DU work. Good training for the ankles and feet for running, and i'm definitely stronger in the ankles than I have been in the past

Eliptical 25 mins.

Brian Stone
08-17-2010, 06:54 PM
Tue Aug 17

Quick W/U. Five sets alternating pull-ups and push-ups. Shoulders I think getting worse. Looking to see a Dr. and maybe get cortisone.

Row 3k in just 12 and change. Didn't have 5k in me for some reason. I think I'm undereating calories, especially carbs, for the type of training I've been doing recently.

Brian Stone
08-18-2010, 07:02 PM
Wed Aug 18

Run 4.5 mi. Felt pretty good after but was probably just the right distance. Shooting for 5 on the weekend. Still running on treadmilli barefoot. After breaking the 5 mi mark I'm going to start running on the streets more, when my capacity is at a moderately respectable level.

Walked roughly 4 miles around town later.


Found a judo place nearby which is the only real grappling offered in the area. Thinking about starting that. Coached by a former olympic competitor apparently.

Brian Stone
08-20-2010, 08:29 PM
Thu Aug 19
No workout

Fri Aug 20
Jumprope warm-up

Alternating sets:

DB Snatch (R/L): 50x5, 70x5, 90x(5/4), 85x6x2, 70x6
Pushu-ups: 16, 16, 16, 16, 16, 16

Eliptical 30 mins

later in the evening walked 2.5-3 miles outside.

----------

Fat loss has been going well. Hoping in a couple of weeks I'll be at a good level and can start eating regularly again in terms of calorie replenishment. I think that will go a long way toward my workout progress. Main concern at present is with cutting fat and gaining miles / speed on my run while preserving as much muscle as I reasonably can.

Brian Stone
08-21-2010, 08:53 AM
Sat Aug 21
Jumprope W/U

TBDL: 135x8, 225x5, 295x3, 335x2, 375x3, 345x5

5k row: 21:26 or so. Pretty easy pace except the last 500. Felt good.


Going to a cookout today, so I'll end up being plenty caloried-up for tomorrow's run.

Brian Stone
08-22-2010, 02:55 PM
Sun Aug 22
Treadmill, barefoot. 5 miles in roughly 45 mins @ 1 deg. Felt pretty good the whole way through. 6.5 mph pace until the last half mile or so, which was 7. Been slowly progressing in speed. Really focusing on maintaining proper posture and springiness on my legs.

Edit: also ended up doing 5 sets of 20 push-ups later in the evening.

Brian Stone
08-23-2010, 08:15 PM
Mon Aug 23

First judo class and some walking. Strange soreness - this is going to be interesting. I can't believe how much I've missed grappling!

Brian Stone
08-25-2010, 04:20 AM
Tue Aug 24
Jumprope warm-up

FS: 45x8, 95x5, 145x3, 180x5x3, 155x5

DB Rows (R/L): 55x5, 75x5, 90x3, 100x7,6,6


Relatively short workout as I have a lot to do tomorrow.


BW: 216-217 or so

Brian Stone
08-26-2010, 04:33 AM
Wed Aug 25
Ran treadmill for 30 mins. Usual - 1 deg. incl and socks only. 3.36 miles. Felt damn good too. Could have easily gone longer but didn't want to push it.

....

Later judo practice 90 mins. I held my own in terms of S&C with most of the guys there, for which I feel pretty good. I still was totally warn out at the end though. Need to keep working to get in better shape. Again, once I start eating more I think most of my deficiencies will work themselves out. Still have more fat to lose before I start to move in that direction, though.

Brian Stone
08-26-2010, 06:42 PM
Thu Aug 26
Got a ton of excess calories today, relaxed and took a nap. Was totally whooped from last night for most of the day but felt good after all that. Didn't have the energy for Vale Tudo class tonight but did run a quick 2 miles.

Tomorrow is a much needed full rest day and then hiking Mt. Bondcliff on Saturday in New Hampshire. Really looking forward to it. During the summer months I've taken the opportunity to really use more activities to stay in shape and challenge myself rather than the mundane gym and I've probably gotten better real results from it than from anything artificial before.

Brian Stone
08-29-2010, 03:15 PM
Fri Aug 27
No workout

Sat Aug 28
Hiked Mt. Bondcliff in NH. 21 miles round trip, but rarely got very challenging in terms of gradient. Beautiful day for it - Sunny, breezy, and in the 70's.

Sun Aug 29
Quick W/U.

TBDL: 135x8, 225x5, 295x3, 335x2, 375x4 (failed the fifth rep, got about half way up). 335x5

DB Snatch (R/L): 55x5, 70x5, 75x5

Brian Stone
08-30-2010, 07:24 PM
Mon Aug 30
Just getting over a cold.

Judo class for 90 minutes. Truly nothing emulates the workout gained from rolling.

Walked about 3.5 miles total to and from judo.

Brian Stone
08-31-2010, 07:17 PM
Tue Aug 31

First outside run. Really tough miles around here because all hills. Roughly 6 miles (I think). I didn't clock it but was pretty happy with how I felt when done.

Brian Stone
09-02-2010, 04:57 AM
Wed Sept 1
Bowling and then judo. Grueling day

Brian Stone
09-03-2010, 04:37 PM
Thu Sep 2
no workout

Fri Sep 3
Not enough sleep last night and still felt warn out. Paid for it in the gym.

DB Cleans (alternating hands): 55x10, 75x10, 90x10x2, 95x10

FS: 45x8, 95x5, 145x3, 165x1 (felt ridiculously heavy), 135x5

Push-ups: 15-20

Pretty pitiful workout. Just didn't have the energy. Beer tonight, hopefully good rest and plenty of calories heading into the morning for last workout before the long weekend. I need the rest.

BW: 215

Brian Stone
09-08-2010, 04:49 AM
Sept 4-6
Took some time off. Played some yard volleyball at a cookout, did some walking, etc. Nothing too strenuous. Got plenty of food and rest, both of which I needed.

Tue Sept 7
Was dragging today for some reason. Not sure if maybe I need to deload or what. Trying to figure out where I stand. Got through what I could:

Quick W/U

TBDL: 135x8, 225x5, 295x3, 335x2, 365x1, 315x5x2

DB Snatch (R/L): 55x5,10, 70x5

Did push-ups in between those sets. 20-20-20-20-10-10

------------

Later, ran 2 miles on treadmill. Didn't have the stamina to do hills outside.

Brian Stone
09-09-2010, 04:36 AM
Wed Sep 8

Some walking and judo class.

Brian Stone
09-10-2010, 04:24 AM
Thu Sept 9

MMA class. Arm takedowns and pad work.

Ran close to 3 miles.

Brian Stone
09-12-2010, 06:19 PM
Fri Sept 10
No workout

Sat Sept 11
Hiked Mt. Washington in NH via. Huntington's Ravine. Incredible weather and overall incredible experience! For 9/11, volunteers hike all the New Hampshire 4k's and fly flags at the summit, and there was one flying at the summit of Washington as billed. Tons of people at the summit who didn't hike it, which took away a bit from the overall experience, but definitely one of the most rewarding experiences I've ever had outdoors!

Sun Sept 12
Drank beer and watched football for time.

Brian Stone
09-14-2010, 04:35 AM
Mon Sept 13
Judo class, particularly brutal. I was considering also hitting some weights in the afternoon and I'm glad I didn't. Went into rolling right away after warm-ups. Had to recover from that throughout numerous throwing drills and the like. Great workout but definitely humbling from an athletic perspective. I'm definitely enjoying the class, though.

Brian Stone
09-14-2010, 06:16 PM
Tue Sept 14
Ran 8.4 miles outside. 1:10 approximately. I'm very happy with this. Hilly and tough terrain that I got through the latter part of on force of will alone. All considering, very good time!

If I can extend this time to the half marathon in October, I'll be well under my 2 hour goal!

Brian Stone
09-16-2010, 04:47 AM
Wed Sept 15

Bowling then judo class. These double Wednesdays are brutal!

Brian Stone
09-20-2010, 02:45 PM
Thu & Fri Sept 16+17
NO workout

Sat Sept 18
Warrior Dash!!! Had a blast!

Sun Sept 19
No workout

Mon Sept 20
Judo class 90 mins


My progressions are going generally well except I've had to neglect my lifting too much so I'm losing strength. After my run I'm going to re-focus on that. Still having shoulder issues too.

Brian Stone
09-21-2010, 03:18 PM
Tue Sept 21
Distance day. Treadmill run @ 1 deg.
9.2 mi. @ 1:17:44
Think I could have definitely hit 10 but hit a wall due to insufficient calories and hydration

Brian Stone
09-23-2010, 05:53 AM
Wed Sep 22
Couldn't make it to judo last night on time so did some strength training instead.

Afternoon: bowling

Evening: finally got in some strength work.
Jumprope warm-up
BP: Worked up to a few sets of 145x5. Kept this pretty light to closely monitor how my shoulder took it. Really was rep dependent but basically as soon as I start to strain a lot, I seem to pay for it. So just keeping it light for the time being.

DB Snatch (R/L): 55x5, 75x5, 85x5x2, 75x5

Did some random curlz and some light HPC's as well.

Walked 2-3 miles, somewhere in there.

Brian Stone
09-24-2010, 04:50 AM
Thu Sept 23
MMA class. Worked some throws, pad work, and evasion work. Exhausting class.

BW: 215

Brian Stone
09-25-2010, 04:25 AM
Fri Sept 24
Kind of beat today. Ran a 5k fairly slowly on treadmill.

Sat Sept 25
1.5 hr judo class in the AM.

Brian Stone
09-27-2010, 07:32 AM
Sun Sept 26
Ran 5.6 miles on treadmill. 46 mins or something can't remember exactly.

Mon Sept 27
Have 90 min judo class tonight.

Brian Stone
09-29-2010, 04:39 AM
Tue Sept 28
10 miles on the treadmill, roughly, @ 1 deg. Hard to say what the total time was as I accidentally reset halfway through. Did much better than last long run, I suspect because I had some food and more water. I only have one more long run between now and the half-marathon.

Brian Stone
10-01-2010, 06:13 AM
Wed Sept 29
Bowling. Skipped judo class as I was pretty worn out.

Thu Sept 30
To the gym.

Jumprope W/U

BP: Did some light sets at 145-155. Still working around what bothers my shoulder, but feeling slightly better than before. Think there is definitely improvement going on.

PC: Worked hang cleans up to 115 and then power cleans up to 155 or so. Did several reps here. These were not feeling strong relative to where I used to be.

Wanted to deadlift but was pressed for time. Maybe today.
2k Row: little under 8 mins.

Brian Stone
10-03-2010, 05:37 PM
Fri Oct 1
Some light running for maybe a mile and some walking. Was really beat and felt like taking it easy.

Sat Oct 2
Judo 90 mins in the morning. Walked both ways about 2 miles each way.

Sun Oct 3
Ran for about 45-50 mins outside in the morning. Beautiful, cool fall day for it. I'd say 5.5-6 miles or so, give or take. Felt better at the end than when I began.

Brian Stone
10-05-2010, 06:06 PM
Mon Oct 4
Judo class 90 mins. Great class! Walked both ways - close to 2 miles each way.

Tue Oct 5
Gym.
Weight: 212

Jumprope W/U

BP: worked up to some 5 sets of 165-170. Still keeping this lightish for the sake of my shoulders

DB Snatch (R/L): 55x5, 70x5, 85x5x2, 75x5

TBDL: 135x8, 225x5, 285x3, 335x5 (felt pretty good), 225x10

Eliptical 20 mins

All in all an excellent workout. I was pretty tired when I stepped into the gym, so all considering I thought this was a solid day. My conditioning right now is definitely way better than average.

Brian Stone
10-07-2010, 04:25 AM
Wed Oct 6
Judo for 90 mins. A lot of walking in the afternoon beforehand as well.

-----------

This morning (Thu) I feel particularly banged up. Lot of randori and collision last night and I'm paying for it.

Brian Stone
10-10-2010, 06:47 PM
Thu-Fri, Oct 7-8
Rest

Sat Oct 9
Ran the half-marathon in Hartford. 1:43:43. Goal time was 2 hours, so I killed that! Race went great and I felt good crossing the finish. Placed 8th out of 201 among 200+ lb males (Clydesdale division). Was very happy with this.

Sun Oct 10
No workout. Kicked the soccer ball around for a while outside and did some chinups later in the day. Nothing too structured. Ate a ton of food this weekend. Will get back on track tomorrow. Great weekend!

Brian Stone
10-11-2010, 08:01 PM
Mon Oct 11
Judo class 90 mins. Workout was ok but just one of those classes where nothing seemed to go my way technique-wise. Was not feeling it.

Generally felt pretty crappy and low-motivation today based on lousy diet last 2 days since my run. Cleaned things up a bit today and hoping things look better tomorrow. Also think I've been battling some sort of mild illness lately that I can feel in my throat.

Brian Stone
10-14-2010, 06:05 AM
Tue Oct 12
Body totally beat up. Took a rest day.

Wed Oct 13
Still pretty sick and beat up. Bowled and did some walking but no workout.

Body feels better in general today but I still feel somewhat sick / low energy, so nto sur if I'll make it to the gym after work. We'll see how things go.

The Amica Marathon in Newport, RI is this Sunday. If I'm feeling up to it and can get down there, I want to run another half. It's the last marathon of the season in the area, I believe.

Brian Stone
10-18-2010, 08:06 AM
Thu - Sat
Did a few miles of walking on one of these days but been pretty sick and on antibiotics so was taking it easy. Thought I was feeling a lot better Saturday so...

Sun Oct 17
Half marathon in Newport, RI. Finished 1:43:09 which is a bit better than hartford, and probably lost a minute or two due to unfamiliarity with the course and ambiguous markings. Happy with that despite not being 100% on race day, but i pad for it. A lot of soreness following (much worse than previous week). Slept about 13 hrs last night.

Brian Stone
10-19-2010, 06:15 AM
Mon Oct 18
Walked about 4-5 miles at various times to get the blood flowing in my leg muscles mostly.

Finally feeling like myself again after a weeklong haze. Back to the gym this afternoon, which I'm actually pretty excited about.

Brian Stone
10-19-2010, 06:47 AM
Figured I'd log current goals for the near / far future, as they stand now.

Short-term (in this order):
- I have a 5k in November. I want to run it in under 22 mins, which should be easily doable. i'd be thrilled with getting under 20. This will require 2-3 5k's per week until the race.
- Judo - keeping this up at least twice a week.
- Strength - lift 1-2 times per week still to build / maintain strength.
- still need to cut about 10 lbs of body fat, so i'll be dieting again for the forseeable future, trying to balance sufficient calories without overdoing it.

Long-term:
- I want to run at least a couple marathons next year. Goal is to qualify for Boston marathon, which will take a 3:10 time. Very tough - my half marathon pace isn't even currently sufficient.

Brian Stone
10-19-2010, 06:30 PM
Tue Oct 19
About 90% today. Feeling pretty good overall.

Gym:
Quick W/U

BP: Worked up to a 165 set but too much shoulder pain coming back again. Old injuries resurfacing. Need to get off bench again for a while.

Did some pushups. Sets something like: 20-20-15-10

DB Snatches - 100 for time @ 60#.
I alternated sets of 5 with each arm. Got 10:20. Was totally beat.

Eliptical 20 mins at the end - lower pace.
-----------

After gym soaking sore feet in some epson salts.

-----------

I'm considering incorporating some daily pushup sets in since I'm not getting much work on those groups w/o presses and BP. Maybe work up to daily 100's in the long run but shoot for 50's in the short. Will play around with it and see where recovery and energy levels are at.

Brian Stone
10-21-2010, 06:23 AM
Wed Oct 20
Ran 10 mins on treadmill 1 deg. @ 8.2 mph. This was really tiring, but not sure what combination of faster pace and me feeling under the weather contributed to this. Trying to get my speed up for 5k. Going to drop speed down to high 7's for next run.


I've been off and on with this general sickness for over a week now. I suspect antibiotics are weakening my immune system or something because whenever I seem to be better for a day I deteriorate the next. Bought a probiotic supplement yesterday that I'm taking to counteract the effects a bit.

Brian Stone
10-26-2010, 05:46 AM
Thu Oct 21
Nothing major. Just some walking and taking it easy.

Fri Oct 22
No workout

Sat Oct 23
Gym. Quick warm-up and then some front-squatting. Ended up hurting my knee early on @ 135# and stopped. Also did some push-ups and then finally just concluded with 30 mins on eliptical to try to stretch out the knee.

Sun Oct 24
Did some easy hiking for a few hours. Beautiful weather! Nothing strenuous.

Mon Oct 25
Off antibiotics and I feel like I just woke from a coma. Finally feeling like myself again and energized. 1.5 hr judo class. Took it a bit easy for my return.

Brian Stone
10-27-2010, 05:39 AM
Tue Oct 26
Ran 5k on treadmill, 1 deg. incline. 24 mins approximately.

Brian Stone
10-29-2010, 04:35 AM
Wed Oct 27
Just bowling.

Thu Oct 28
Pretty low ambition today. Did 30 mins pretty aggressively on the eliptical just to get moving.

Brian Stone
11-01-2010, 04:31 AM
Fri Oct 29
Gym day. Quick W/U.

DB Snatch (R/L): 50x5, 70x5, 85x5
My knee was tweaking a bit on the heavy set so no more snatches this workout.

TBDL: 135x8, 225x5, 275x3, 315x5x3

Worked push-up sets in between other exercise sets throughout the workout:
20-20-20-20-25

Was finishing on the C2 but knee was sore and tight so abandoned that for 20 mins eliptical.


Sat Oct 30
90 min judo class

Brian Stone
11-02-2010, 04:53 AM
Sun Oct 31
Trick or treated w/ the kids. No workout

Mon Nov 1
Judo for probably 60 mins. Jammed both big toes TWICE and ended up sitting out the last half hour.

Walked several miles throughout the day. After judo, did some pushups:
20-20-20-20


Both shoulders really bothering me right now, as well as some minor issues with my left hip. Toes seem like they'll be fine, just sore.

Brian Stone
11-02-2010, 02:59 PM
Tue Nov 2
Did some push-up sets here and there. 21 reps apiece.

5k run - treadmill. 1 deg. Started 8 mph and gradually increased. I think I can do 8.5 for a good pace next time, but that might be ambitious. Sprint at the end, as usual.

Finished at 23:17. Still under target pace but I felt good after and am making improvements still, so I'm happy enough with that.

Brian Stone
11-05-2010, 04:35 AM
Wed Nov 3
Bowling

Thu Nov 4
Didn't feel like any formal workout.
Push-ups: 5 sets of 22
Walked several miles

Brian Stone
11-08-2010, 05:40 AM
Fri Nov 5
Power Cleans: worked up to 135x5x3, 155x2, 165x2
Did some push-ups as well

Tried some DB rows but bugging one of my shoulders, so stopped.

Eliptical 25 mins.


Sat - Sun
No workout. Saturday did some push-ups but that was all.

Brian Stone
11-10-2010, 05:55 AM
Mon Nov 7
Some light running / walking / pushups. I was pretty uncommitted to doing much.

Tue Nov 8
Ran 5k on treadmill, 1 deg. 21:46 PR. I got my goal of sub 22 but it nearly killed me. Ran @ 8.8 mph most of the way. Last mile was brutal.

Push-ups: 23x5, broken up.

Brian Stone
11-12-2010, 05:12 AM
Wed Nov 10
90 min Judo class and some walking.

Thu Nov 11
MMA class. Did some easy drills and hit some pads. I don't get to the Thursday night mixed class enough, but it's tough because I have little enough time to get in strength workouts as it is

Brian Stone
11-15-2010, 11:11 AM
Fri - Sat
No workout

Sun Oct 14
Half Marathon in Monson, MA. VERY hilly - I was unprepared. Pretty humbling race that definitely put some things into perspective for me. I think I needed that.

Time was just shy of 1:49, which is better than I was expecting while running, considering, but well over my goal time.


-----
Left hip been bother me a bit lately and really screamed during the run. Did quite a bit of foam rolling before bed.

Brian Stone
11-17-2010, 04:41 AM
Mon Nov 15
Foam rolling and some lower body rehab work.

Tue Nov 16
More icing, foam rolling and lower body rehab.

Push-ups: 25x5


I'm attempting to re-commit myself to better rehab/prehab, as I'm starting to feel training-related injuries more and more of late.

Brian Stone
11-18-2010, 04:51 AM
Wed Nov 17
Lot of walking throughout the day.

Judo class 90 mins. Lot of work.

After: foam rolling legs, shoulders, hip.
Ice hip and knee.

Brian Stone
11-19-2010, 04:54 AM
Thu Nov 18
A ton of walking outside.

MMA class 90 mins. Hit pads, worked some different throws, good workout period. Good class.

A small amount of foam rolling and rehab work after but I was exhausted and didn't have a lot of time before I went to bed.

Brian Stone
11-20-2010, 04:33 PM
Fri Nov 19
Finally got to the gym.

Quick W/U

DB Snatch: Worked up to 90x5,3, 85x5x2, 70x5
TBDL: Worked up to 335x5, 295x5. Would have done a few more at 295 but my sweaty hands were betraying me.
DB Hammer curlz: Something like 35x10, 40x8x2

Worked push-ups in between the other stuff: 20-20-25-25 (approximately)

A little foam rolling.


Sat Nov 20
Judo class 90 mins. Knee bothering me a bit afterward. Did some icing and trying to work up foam rolling / tennis ball motivation for lower body. Also walked several miles - really nice day out!

Brian Stone
11-22-2010, 07:11 PM
Sun Nov 21
Recovery. NO workout - just some walking

Mon Nov 22
Judo class 90 mins. Not ultra high-intensity but still a great class for fundamentals, which need a lot of work for me.
Nice night out - walked both ways.

Brian Stone
11-28-2010, 02:17 PM
Tue Nov 23
Don't remember at this point. Probably some running and a bunch of pushups.

Wed Nov 24
No workout

Thu Nov 25 - Thanksgiving Day
Ran outside. Not measured - I'd guess it was roughly 5 miles.

Fri and Sat
NO workout

Sun Nov 28
Gym
Eliptical W/U 5 mins
DB Snatch (R/L): 50x5, 70x5, 90x5x2, 85x5

TBDL: Worked up to 345x5. Felt good. Then 295x5

In between did probably 4-5 sets up pushups between 20 and 30 apiece.

Eliptical 20 mins

-----------

Later on did some icing and walked a few miles.

Brian Stone
11-30-2010, 04:44 AM
Mon Nov 29
Judo class and walked a few miles.

Brian Stone
11-30-2010, 05:32 PM
Tue Nov 30
Ran a little over 10k outside, in the dark since it gets dark so early now. Did a little better than an hour, which isn't very good for me but ...
1) tons of hills around here and I did the best I have yet on them
2) I lost several minutes stopping and stepping aside for traffic on narrow roads
3) I felt much better than on past runs of the same route.

So overall I'm happy w/ that. I wasn't really going for time anyway.

Ice on knee and some push-ups later. That is all.

Brian Stone
12-03-2010, 04:55 AM
Wed Dec 1
Bowling and walked several miles.

Thu Dec 2
Jumprope W/U

DB Rows (R/L): Warm-up reps w/ 55# and 75.
Worksets: 95x8x2, 100x8,7,6

Push-up sets in between other sets: 25x5

Eliptical 20 mins.

Also walked several miles again throughout the course of the day. Trying to drop some BF lately so been doing as much NEPA as I can get away with.

Brian Stone
12-06-2010, 06:33 AM
Fri Dec 3
Gym - quick W/U. Did some light reps of various exercises mostly by way of demoing for a friend. Didn't have the heavy work in me.

Eliptical 20 mins
Some push-ups.

Weight: 214#

Sat Dec 4
Some walking and 90 min judo. Class was particularly intense - a lot of randori. Great work!

Sun Dec 5
Feeling pretty lethargic. Ran about 3 miles outside, but then took it easy. Energy level very low, I suspect from successive days of lower calories. Stuffed my face for the rest of the day.

Brian Stone
12-07-2010, 08:15 AM
Mon Dec 6
Judo class for 90 mins. GREAT class! Did a lot of technique work but also got in plenty of randori. Lots of conditioning work as well.

Bunch of walking throughout the day.

Brian Stone
12-08-2010, 07:53 AM
Tue Dec 7
Quick W/U

DB Sn (R/L): 55x5, 75x5, 90x5x2, 85x5

DL: 135x8, 225x5
Didn't continue w/ these as one of my knees was bugging me

Eliptical 20 mins

Brian Stone
12-10-2010, 11:58 AM
Wed Dec 8
Judo class @ 90 mins. Great class!

Thu Dec 9
Rest day. Much needed

Fri Dec 10
Coming down w/ a cold. Lowish energy. Got a lot of sleep.

Gym: 30 mins elpitical
Assorted pull-ups, shrugs @ 95#, and some push-ups. 2 sets of each or so. Didn't want to push it today and not a whole lot in the tank.

Samuel Hughes
12-10-2010, 12:37 PM
Wed Dec 8


Coming down w/ a cold. Lowish energy. Got a lot of sleep.

Gym: 30 mins elpitical
Assorted pull-ups, shrugs @ 95#, and some push-ups. 2 sets of each or so. Didn't want to push it today and not a whole lot in the tank.


Mega dose the Vit D.

Brian Stone
12-10-2010, 12:40 PM
Mega dose the Vit D.
I already take 4-8000 IU daily; not sure doses beyond this will provide any benefit, unfortunately.

Samuel Hughes
12-10-2010, 01:13 PM
I already take 4-8000 IU daily; not sure doses beyond this will provide any benefit, unfortunately.

Posts by Steven and Garrett:
http://www.cathletics.com/forum/showthread.php?t=5886&highlight=vitamin+d

Brian Stone
12-10-2010, 01:16 PM
Posts by Steven and Garrett:
http://www.cathletics.com/forum/showthread.php?t=5886&highlight=vitamin+d

Interesting. Thanks for the link.

Brian Stone
12-13-2010, 07:28 AM
Sat Dec 11
Judo clinic for close to 2 hours followed by about 30-45 mins open mat, where I proceeded to be humbled by several black belts in randori. Was an amazing experience.

My body was beat up pretty badly after I came off my adrenaline high. Relaxed for the rest of the day and Sunday.

Still some neck soreness this morning (Monday). Will play it by feel to see what I'm going to do today.

----

As for being sick, my cold quickly and drastically improved after taking about 25k IU of D3, so thanks to Samuel for the link and Steven / G. for the great advice, as usual. Had some residual symptoms over the weekend and took another 12k IU yesterday night and felt really good today.

Brian Stone
12-15-2010, 04:50 AM
Sun Dec 12
No workout.

Mon Dec 13
No obvious signs but still low energy from the cold I'm getting over. The Vit D didn't kill it but it def. seemed to help.

Skipped Judo as I hurt my neck at the seminar on Saturday. Been slowly getting better. Can't turn my head too far in either direction.

Gym - 20 mins elpitical.
1.5k C2 row.

Was going to do some lifting between those but was really feeling the low energy, so didn't push it.

Tue Dec 14
4 or 5 sets of 32 push-ups. Some light cardio stuff - not too much.

Brian Stone
12-16-2010, 12:31 PM
Wed Dec 15
Judo 90 mins. Really active class - lots of randori. Great class!
Did a lot of walking otherwise - ended up w/ probably 5 miles at least.

Brian Stone
12-17-2010, 12:00 PM
Thu Dec 16
Quick W/U

Standing overhead press. Worked lighter weights and higher reps to rehab shoulders. They're starting to come around. Worked up to about 105# or so in increments of 10#.

Did sets up chins in between with various grips. Started out at about 8 / set and trended downward from there. My pull-ups are awful right now.

Worked some standing barbell curls. A few sets 60# and 70# x8-10 reps.

Eliptical 20 mins, pretty high resistance.

Bodyweight: 215# or so


Fri Dec 17
Quick W/U

FS: 45x5, 95x5, 135x5, 155x5, 165x5, 175x5, 185x3

Did some BP work and push-ups for rehab. Worked up to about 125x8 x 2 sets on the bench and did sets of 25-30 push-ups.

TBDL: 135x8, 225x5, 295x3, 335x2, 365x3, 295x5 (explosive)

A couple sets of hammer curlz.

Eliptical 10 mins.

I'm beat!

Brian Stone
03-07-2011, 08:20 AM
Been off the forums for a few months. Been doing a strength cycle but logging everything by hand. Will try to back-update this for posterity and consistency when I have the time. Made some decent progress in some areas and not much in others, but overall happy with the cycle. Currently sitting at about 230# with probably slightly higher BF than at 215, so strength cycle has been pretty good to me.

Brian Stone
03-08-2011, 06:35 AM
<temp empty for later editing>

Brian Stone
03-08-2011, 06:36 AM
empty for later editing

Brian Stone
03-08-2011, 06:38 AM
STARTED CREATINE @ 5g/day. In the past I haven't had a lot of success with it, but coming off of a pretty productive cycle and changing up my diet a bit, I'm interested to see how things go.

Mon Mar 7
Quick W/U

DB Rows (R/L): worked up to 130#x5,6,6, 120x5

DL (conventional): worked up to 375x4, 315x5
This is the one lift I'm going to really focus on going forward. It's the one area where I haven't made much progress, although i have built back up into my original PR range.

Eliptical intervals for 12 mins

Brian Stone
03-09-2011, 05:49 AM
Tue Mar 8
Energy level was a little low today. Was struggling with the BP stuff. Probably was not 100% recovered from last chest day either. No more chest targeted stuff until next Monday at least.

BP (Nautilus): Been doing this in place of traditional BP, unfortunately, as it's a lot kinder to my shoulders, which have been getting better. These #'s are not representative of what I could put up on free bench, though (I'm in lowish 200's for free):
Worked up to 340x3,2, 320x3, 270x6
Not a good night.

Several sets of pull-ups in between. varying grips, mostly 5's.
DB Shrugs: 130#x12x3
Push-ups: 25-25-22

Brian Stone
03-11-2011, 05:56 PM
Wed Mar 9
W/U

Treadmill running. About 4 miles in roughly 32 mins. Energy level was too low - wanted to get a 10k but didn't want to kill myself to get there.

Thu Mar 10

Rest.

Fri Mar 11

DB Snatch (R/L): 60#x5, 80x5, 100x5, 110x3,2,2,1,F (wanted 10 per arm but could only hack 8), 100x3
Still felt good about this.

Curlz: (standing, 2 hands): 105#x7,6,6 (think this is a PR, but I don't really do these terribly often. Trying to supplement back work)

Sprints for about 15 mins, from walking to a 1.5-2 mins at 10-11.5 mph intervals.

Good night.

BW: 225, give or take a couple

Brian Stone
03-12-2011, 10:15 AM
Sat Mar 12
Morning workout. Not usually my forte and I was a bit worried about energy going in, but I felt great once I got started.

Press: Worked up to 145x3,3,2, 115x5. This was a gradual step-up as I haven't pressed in a long time and wasn't sure how the shoulders would take it. Felt good.

Pull-ups (palms out): 8,8,7,6

Leg Press: Worked up gradually to 540x8x2 or so, but again small steps. No squatting as my knees and back were sore from snatches.

Eliptical: intervals for 10 mins


Sun Mar 13
Will be a rest day