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Samuel Hughes
06-21-2010, 06:36 AM
So a little background:

I'm 21, male, 5'9" 150lb. I have been lifting since I was 13 though without any real guidance or coaching. As such I slowly developed a 300lb bench press and didn't even know how to squat (I mean actually squat, ass to grass and whatnot). At some point in the last year, I decided I wanted to drop weight and get in better "shape". Basically, I wanted to feel more balanced/atheletic. I dropped 20 pounds from 165-145 way too quickly and lost a lot of that over-developed upper body. As I read and learned and read and learned, my programming evolved constantly. it's time now, however, to come up with a definitive plan and stick with it. So here is my plan, I welcome your input:

Goals:
Weight: whatever meets the goals below
5x3 315# Squat
1x1 405# DL
1x1 185# Overhead Press
5x5 225# Bench Press
Ability to run 18:00 3 mile (arbitrary "fitness" gage)
Learn to snatch and jerk

Current:
Weight: 150#
5x3 225# Squat
1x1 335# Deadlift
1x1 150# Overhead Press
5x5 205# Bench Press
18:00 3-mile
*I have been following a linear progression for these lifts the past few months, and hit all lifts thus far, but I am approaching my first stall in all of them.
**old workout log: http://www.board.crossfit.com/showthread.php?p=772001#post772001

Programming:
M- Warm up, light snatch practice, Back Squat, Bench Press, <10min HEAVY metcon, cool down
T- Warm up, light clean and jerk practice, Overhead Press, Deadlift, 2 Accessory exercise, cool down
W-Off
R- Warm up, light snatch practice, Back Squat, Bench Press, <10min HEAVY metcon OR 2 Accessory exercises, cool down
F- Warm up, Clean and jerk, Overhead Press, Deadlift (or substitute), 2-4 Accessory exercise OR metcon, cool down
Sat- Warm up, Squat Variation (front, overhead, etc), Medium length metcon (Off day if needed)
Sun-Off

For Metcons: I use kettlebells, vests, boxes, hills, rings, you name it, I'll try it. For example, yesterday I did 4 rds: 5x KB [clean and press, renegade rows, high pulls, squat jumps] in 6 mins. Another favorite is Clean-->Thruster coupled with hanging leg raises.

As for nutrition... I have some crappy Costco whey that I need to finish but once its gone, I'll be ordering some quality stuff. Basically, I eat lean protein (chicken, eggs, round steak, salmon, sardines, pork loin)+veggies+fat source (olive oil, coconut oil, avocado) at all times except peri-workout. Pre-workout is coffee+dextrose/maltodextrin+beta-alanine+leucine enriched whey. Post workout is 4 oz milk+ Leucine enriched whey+ dextrose/maltodextrin+creatine. Carb source currently is the candy "Spree", but I'll order some pure dextrose with my next protein order. Post workout meal will have sweet potato or berries+ lean protein+ veggies. Vitamins and supplements will include fish oil, vitamin D, Liver tabs, and a multivitamin...as soon as I can afford them.

Thanks for any input

Also, looking for a training partner in Charlottesville, VA. If you know someone, let me know.

Samuel Hughes
06-21-2010, 06:40 AM
3x3 C&J practice
3x5 225# Squat (PR)
5x5 205# Bench Press
Metcon: 4 rounds with Kettlebells: 5 reps each of [16kg Clean and press, 16kg Renegade Rows, 28kg high pulls, 28kg squat jumps]
Time: 6:16

Samuel Hughes
06-22-2010, 08:28 AM
Snatch Practice went well today
3x65# Hanging Power Snatch
3x65# Overhead Sq
3x65# Full(er) Snatch/Overhead Squat

worked up to 2x135# Overhead Press, missed third rep again
1x343# Dead lift (PR), will practice form on Friday

3x10 50# Dips
70# Kroc Rows (20 reps)
3x5 HSPU

Samuel Hughes
06-23-2010, 02:24 PM
Full Rest Day

Hell of a win for the USA soccer team though.

Samuel Hughes
06-24-2010, 06:04 AM
3x Training bumpers (65#?) Hanging Power Snatch
3x Training bumpers (65#?) Overhead Squat
3x Training bumpers (65#?) Full Snatch, Overhead Squat

3x5 230# Squat...getting a little sketchy doing this with no mirror and no one else in the gym...need to ensure form
5/5/5/5/4/1 210# Bench Press, no spotter so didn't go for the last rep

Accessory: 3x10 Back Extensions , 3x8x60# Weighted Pullups, Abs/Obliques.

Samuel Hughes
06-25-2010, 05:48 AM
Huge storm yesterday (24th), straight-line winds for 15 minutes. Power is out at the gym and apartment, so no workout this AM. Hopefully will get to go this afternoon. Also hoping all my food can hold up in the fridge... Trees fell on 3 sides of my truck but thank god they all missed.

Samuel Hughes
06-26-2010, 10:29 AM
Got Stephen Holtz to come check out Rocky Top today. I had forgotten what its like to have a partner. Went slower since I was teaching a good bit but it was fun, had some PRs

Worked up to 4x140# Power Clean (PR)

3x135# Overhead Press (PR FINALLY)

3x10 70kg SLDL

Metcon: 5rds 5xDB [DL, Sq. Clean, PP, Squat]
Loads: 30,40,55(PR), 40, 30
Time:6:50

4x10 10kg dips, 3x8 Windmills

Samuel Hughes
06-26-2010, 10:38 AM
Snatch Practice added 5 #s, felt solid again

2 sets 135# Max reps Incline Bench
3x5 165# Front squat
5 Hills (outside Rocky Top)

Samuel Hughes
06-28-2010, 04:42 AM
Off day, rode my bike to the lab for a bit. other than that just studied for the MCAT.

Samuel Hughes
06-28-2010, 04:46 AM
Snatch Practice, will add 5lbs next week

Attempted 3x5 235# Squat, but could barely get one rep out. I was pretty pissed. I think I placed the bar higher than I have in the past. I felt a better range of motion, but could not get out of the bottom. Stiff Leg Deads from friday might have had something to do with it. I am going to mull over what I want to do about next lift.

5x5 210# Bench, though breaks were longer due to the poor squatting.

Metcon: 4 rds 5xKB [Clean & Press, Renegade rows, High Pulls, Squat jumps]
no time

Samuel Hughes
06-29-2010, 04:50 AM
Terrible night's sleep, but my lift went okay.

Clean and jerk practice (need some instruction/form work here), 45#s

Deadlift 3x300#
Overhead Press 1-1-x 140#, pretty close though.

Assistance work: 30# Vest 5rds: 10xdips, 10xlung, 8x pullup, 8x back extension
kept it pacy but not for time.

Ate a lot of naturally more yesterday, and had my normal pre-workout foods. Had 1 cup cottage cheese+blackberries+a little vanilla whey for sweetening postworkout and feeling some nausea now.

Samuel Hughes
06-30-2010, 04:47 AM
Off day. Might have some slight food poisoning, slept terribly again and feeling more nausea right now. I brought a big can of salmon and salad makings for lunch but I'm afraid if I get sick I'll develop a taste aversion (happened with flounder a while back)

Samuel Hughes
07-01-2010, 05:23 AM
Finally remembered to get on the scale, 151# post BM and after being sick for a few days. I'll take it, trying to add maybe 1#/week (just a slow and steady gain)

Still not 100% better but I gave it a shot this morning. Slept in fits, and felt like crap right when I woke up, better during the workout, terrible right after. It cooled off a lot last night, and as soon as I got in the hot shower, I felt better. I will try lifting in a sweatshirt next time to see if its a temperature regulation issue. Also, I bought some tylenol pm (I think thats what it is) so hopefully will crash hard tonight.

KB Snatch, OHS for warmup

3x5 205# Squat
-stuck with the high bar. Warm up sets really hurt my anterior hip (flexor), but then I started to focus on spreading my knees and it really improved. I have a tendency to look up and get too forward when I strain of late reps.

5x5 215# Bench
-Felt solid, probably too much rest between sets but whatever

5 rds: 10x55# KB Swing, 3-5x HSPU, 10x K2E
Time: 9:26, didn't push it too hard.

For these 5am workouts, I'm eating like this:
wake up: bowl of oatmeal and whey, large cup of coffee
during warmup: 15g dextrose, 10g whey, 5g leucine, 5g creatine, 3g Beta-Alanine
Post Workout: 40g Whey, 5g leucine, 5g creatine, 5g dextrose in milk.
Post-Post workout: either a good meal, or milk sipped for 2 hours.

Samuel Hughes
07-02-2010, 04:47 AM
Went to give blood yesterday afternoon...turns out I have a 101+ fever. Took some ibuprofen PM and slept last night. Taking today off, unless I feel spectacular this afternoon. Hopefully better by tomorrow and I'll get a good day in.

Samuel Hughes
07-03-2010, 05:24 AM
Took 88 mg diphenhydramine and a bunch of acetaminophen last night. Slept ~9.5 hrs which is longer than I have slept in a long time. Body feels much better, but I have serious pressure around the base of my skull and ears, especially when I move vertically. Probably have to pass on lifting today. Plan is to study, watch Germany V Argentina (if I can find a TV) and run some errands... and some active recovery if time allows.

Samuel Hughes
07-03-2010, 08:43 AM
Probably shouldn't have but I started feeling better and went to test my strength. No metcon though.

5x3 170# Front Squat, chest/elbows dropped too much on the last two set. I was out of a cage so it might have been partially a mental thing.

2x135# Overhead Press, pissed about this, hopefully just cause I am sick.

4x8 50# Dips
4x8 30# Vest AB rollouts
3x10 45# Good Morning

Lots of foam rolling

Samuel Hughes
07-04-2010, 01:57 PM
Still not 100%, sinus pressure in my head. Did some recovery stuff at the gym, light kettlebell warmup and lots of foam rolling, hip mobility drills.

Samuel Hughes
07-05-2010, 05:05 AM
Interesting day. Still have the sinus/head pressure.

5x5 progressed up to 85# Power Snatch
5/5/3 210# Squat
5x3 95# Snatch High pull
5x3 135# Incline Bench, Close Grip

Used some of this guys "recession blend" of whey from trueprotein...not bad. Looking at the next few weeks...I am just going to continue coasting until after my MCAT. Hopefully then I'll get the nads to really get stronger.

Samuel Hughes
07-06-2010, 03:57 PM
May have finally kicked my fever, not sure. still have tremendous sinus pressure.

5x5 progression to 130# Power Clean
3x3 135# Overhead Press

4 rds: 10x10kg dips, 5x70g Sumo pulls (trying to hit traps some), 5x40# DB Overhead Press
tried HSPU instead of the DB press...I thought my eyes were going to pop out on the descent (sinus pressure).

I think I want to set some short term goals to hit before my MCAT:
3x5 225# Squat
3x150# Overhead Press
50kg Snatch.
That gives me 3 weeks plus the rest of this week.

Samuel Hughes
07-07-2010, 03:30 PM
Off day. Really feeling better... didn't eat much, cleaned up the apartment because my sister is staying with me tonight.

Samuel Hughes
07-08-2010, 02:04 PM
Feeling much better, actually slept last night enough that I didn't do an AM workout! minimal snatching, really wanted to focus on my squats today

3x5 215# Squat
felt better with each set, finally went back to a comfortable bar position. I gave A2G high bar a shot the past few lifts, but I don't think my hips can do it. My lower back arches and hip flexors light up in a bad way in order to get those last few inches. Last rep my knees tried to come in but I still comfortably made the lift.

4x5 220# Bench
didn't sweat this much, really focused on the squats today. Not even entirely sure if those sets x reps are right...


3 rds: 5x 60kg snatch pulls (working on building some traps), 20x ab rollouts, 20x burpee

Samuel Hughes
07-10-2010, 07:40 AM
Off day, biked around a little and stretched

Samuel Hughes
07-10-2010, 07:47 AM
I don't know if its stress about the MCAT or what (I don't think I'm stressed but who knows?), but falling asleep is really a problem these days.

3x3 40kg Clean and Jerk, worked on speed

almost got 3x140# Overhead press, finished with 4x5x135# Push Press

worked up to an ugly 3x310# Deadlift

3x10 45# Lung, 3x10 60# Incline DB Press

Tried to some abs but my back felt spasm-y so I left it at that.

Samuel Hughes
07-11-2010, 10:12 AM
Another shitty night of sleep. It is so frustrating, maybe the worst way I can think of to waste time. I ended up just studying until like 3 am. Drank a quart of whole milk eventually and finally fell asleep.

Lunges + Deads + sitting in a chair all day studying is making me very sore. I may go do some sprints at some point, depending on how fast the day goes.


-----

3x5 220# Bench
Tricept work and KBs, abs made my back feel spasm-y again

Went to rocky top to watch the world cup final. Went ahead and did bench, and worked through some ROM with kettlebells. I may give squats a shot tomorrow, but its going to take a while as I am really feeling those lunges.

Samuel Hughes
07-12-2010, 04:01 PM
Went to a neurologist, got $100 in prescriptions I can't afford and which will likely have no effect (except the eye drops).

3x5 220# Squats

3rds: 15sec glute bridge, 15x80# Leg extension, 15x25# Back Extension, 15x 100# Calf raise
Abs were still a no go

Ate Qdoba after with extra chicken, see if I can sleep tonight.

Samuel Hughes
07-13-2010, 03:02 PM
2x3 40kg Snatch (PR)

1x145# Overhead Press

5rds: 3x60kg Clean, 3x145# Push Press, 12x15# DB L-Raise

3x [10x60kg SLDL,15x60#DB Rows]

Abs

Overhead Press was disappointing, doesn't look like I'll reach that goal before August 1, but everything else was good. Adding some carbs back into the diet peri workout and feeling better.

Samuel Hughes
07-14-2010, 03:30 PM
Rest day, work and study.

Samuel Hughes
07-15-2010, 05:53 PM
Got a phone call from the doc today. Titer came back positive for lyme. Just finished my MRI, will be staying the night, getting an LP and IV antibiotics. I just want to get stronger, smarter, and more productive in general. Being in the hospital is not helping me in that endeavor. I am incredibly frustrated tonight.

Samuel Hughes
07-17-2010, 06:51 AM
Got out of the hospital today. Still on prednisone and antibiotics. Went to the gym

3x4 225# Squat
3x3 225# Bench

4rds: 3x60kg snatch pull, 8x L pullups, 10x 16kg renegade rows


spiked a fever again afterwards and felt like poop.

Derek Simonds
07-17-2010, 12:22 PM
I know you don't need unasked for advice but I always try to be the voice of reason. Screw getting stronger right now just focus on getting better! You can't mess around with Lyme disease. It is way too serious of a disease. I have a friend that got it and has been struggling with it for 6 weeks. He is older and not in the shape you are, but still don't give it a chance to take you down any more than it already has.

Rest, fluids, food and whatever the doctor ordered should be your goal. Hell if you can eat try and put on some weight while you are on the mend. Fitness is a long term project and even if you are out 2 weeks you are gonna come back strong.

Like I said above sorry for the unasked for advice I just feel really passionate about this kind of thing.

Samuel Hughes
07-18-2010, 05:42 PM
I know you don't need unasked for advice but I always try to be the voice of reason. Screw getting stronger right now just focus on getting better! You can't mess around with Lyme disease. It is way too serious of a disease. I have a friend that got it and has been struggling with it for 6 weeks. He is older and not in the shape you are, but still don't give it a chance to take you down any more than it already has.

Rest, fluids, food and whatever the doctor ordered should be your goal. Hell if you can eat try and put on some weight while you are on the mend. Fitness is a long term project and even if you are out 2 weeks you are gonna come back strong.

Like I said above sorry for the unasked for advice I just feel really passionate about this kind of thing.

I really appreciate the advice and totally agree, though its going to be tough. There have actually been a couple new developments since my last post... I spiked a fever Friday night. My dad, an Internist, had flown up advise for the weekend. On Saturday, he insisted that the neurologist do the LP she had deemed unnecessary...turns out I have a 40-50 white count in my CSF, meaning the bacteria is in my brain. Treatment is now IV anitiotics for 2-6 weeks. I am in Birmingham (home) at the moment for treatment. I decided to go home, just cause I think that the stress of work, upcoming MCAT, having an infection in my CNS, and self administering antibiotics alone every afternoon with no outlet/distraction seemed like a recipe for a breakdown. Thanks again for your concern.

Samuel Hughes
07-18-2010, 05:50 PM
Last day without the PIC line for the IV antibiotics. I am in the hospital now for a regular IV dose, the line goes in tomorrow. Since it was the last day I will have complete freedom in the gym for a while, I went ahead and had a good day.

1x145# overhead press, felt good, 5#s below BW, probably could have hit BW.
2x325# DL, no chalk at the YMCA and crappy bar made this tougher than I would have liked.

Accessory work, slower pace:
4x [5x145# PP /// 10x30# Dip]
3x [8xGHR /// 12X45# Split Squat]
Ab work, rear delt and trap ring work

Derek Simonds
07-19-2010, 04:27 AM
Wow. I am glad your dad pushed for the LP. At least you know now. God speed in your recovery.

Samuel Hughes
08-03-2010, 12:41 PM
IV came out this morning.

Working of a 5/3/1 scheme for some lifts while it was in. I may stick with it for squats and overhead

10x2 135# Westside box squats
1x255# Bench Press

Accessory: Lunges, GHR, Incline Press

5 rds: 7x50# KB swing, 7x50# SDHP, ~60 yard hill sprint
Time:9:50

Samuel Hughes
08-03-2010, 02:26 PM
5s day

7x135# Overhead Press
3x10x25# Back Ext

4x12 80# Good Morning
4x12 70# DB Rows

Power went out, apparently it is really hot in August in Alabama ;)

Went outside and did 3 rds: 10x35# KB Swing, 10x35# KB, 10x Ring Pushup, 10x Supine Ring Pull-up

Samuel Hughes
08-04-2010, 08:28 PM
Off Day

These next few days are weird. I am going to a friends lake in arkansas tomorrow. I am planning on trying to get my lift in in the morning before I leave but I will be limited to low weights once I am there. I will probably just work on conditioning and such.

Brief swim and as much soccer as the soles of my feet would allow today.

Samuel Hughes
08-21-2010, 12:47 PM
Had some successes while unable to keep the log up because of lack of internet

5s day for press, new PR clean

5x130# Overhead Press
1x165# Clean (PR)

5x5 165# Barbell Row, 5x5 Slow Pullup, 4x5 HSPU

9x Hill Sprint

Samuel Hughes
08-22-2010, 05:58 PM
Off day

Tried to drink a diet coke and vodka last night...won't make that mistake again.

Ran 2-3 miles, easy pace.

Stupidly mixed a few scoops of protein powder in some naturally more peanut butter...its like candy...eating way too much of it.

Samuel Hughes
08-23-2010, 05:08 PM
10x2 155# box squats (explosive)
12/10/6/1/1 incline bench /// 3x8 box jumps Worked up to 175#
8/5/3/3/3 bench ///10xsupine pullup /// 5x25# pullup worked up to 235#
3x 10xghr /// 45#lunge /// 45#curl

Samuel Hughes
08-24-2010, 05:09 PM
3x140# Overhead Press
5x285# Deadlift /// 4xHSPU

6rds: 50yd spring, 10x44# KB Snatch, 10x weighted dips


took a friend today, so spent time teaching. Also, back was feeling tweaked during deads, think yesterday was too much.

Samuel Hughes
08-25-2010, 01:32 PM
Off day

worked 10 hour shift to get some overtime. Might go for an easy jog tonight.

Samuel Hughes
08-26-2010, 04:13 PM
6x235# Squat (5s day)
6x175# Incline Press /// 3x8 Box Jump
4x235# Bench Press /// 5x8 45# Pullup (3s Day)

3x10 Back Extension/45# Lunge/ 45# Curl


Lifted with Stephen Holtz, made squats more fun though I didn't hit my goal of 7.

Samuel Hughes
08-27-2010, 04:29 PM
15x Lambeth Hill Sprint

Samuel Hughes
08-28-2010, 11:22 AM
4x137.5# Overhead Press (3s day)
6x110# Power Clean (65%)

4x5 HSPU
4x10 35# Dip

4 rds:
5x16kg KB C&P
5x16kg KB Renegade Row
8x24kg KB High Pull
8x24kg KB Squat Jump
Time: 10:24

Samuel Hughes
08-30-2010, 10:40 AM
Rest Day

small amount of hip mobility work.

Samuel Hughes
08-30-2010, 03:10 PM
10x2 165# explosive squat (30s rests)
12,10,8 Incline Bench//8x Box Jump
Worked up to 175#, increasing weight next time
4x247.5# Bench (1s day)//40x45# pullup
3x10 back ext//45#lunge//75# DB Row

Samuel Hughes
08-31-2010, 02:55 PM
Rest day

Walked the dog, some tag and wrestling.

Fingers crossed but I may have a training partner in Stephen. Skinny, ok strong, frame to be huge.

Samuel Hughes
09-01-2010, 02:52 PM
3x145lb Overhead Press (1s day) // 3x40kg Hang Clean
7x302lb Deadlift (3s day) // 5x HSPU

6 rounds:
50 yard sprint
10x20kg KB Snatch (5 per arm)
8x20kg KB High Pull
10x25lb Dips

Abs

Samuel Hughes
09-02-2010, 04:09 PM
Rest Day

Made full use of it too. Switching the schedule to M/W/F + 1 for now. Suits Stephen's class schedule better and I may do better about taking rest days.

Samuel Hughes
09-03-2010, 03:15 PM
4x247.5# Squat (3s day)
12,10,6,1,1 Incline Bench // 10x Burpee
Worked up to 180#, short box so I did burpees instead
10,9,7,6,5 DB Press (De-load day) // 8,6,5,4,3,3 Weighted Pull-up
Worked up to 80# DBs and 90# Pull-ups
3x10 Resistance band Back ext // 50# Lung // BB Row // 45# Calf-raise

Shitty day, new partner was too wrecked to work out so I tried sneaking into the school gym with another buddy. Inevitably the manager saw, remembered, and busted me so I had to pay $7. Squats were back in front of a mirror and were shit. I did get to sauna and stretch afterwards.

Samuel Hughes
09-04-2010, 11:31 AM
4x130lb Clean (75%) // 5x90lb Overhead Press (Deload day)

4 rds:
5x16kg KB C&P
5x16kg KB Renegade Row
8x24kg KB High Pull
8x24kg KB Squat Jump
Time: 6:32

3x10 225lb shrug // 55lb Curl // 55lb skull crusher

Samuel Hughes
09-05-2010, 04:48 PM
Rest/Conditioning day

Found a prowler, but no access to weights so I hung my 20kg kettlebell on it and pushed it around. 3x10 Russian twist // aroundtheworld // side bends as well.

On a diet note, I am trying to eat more fat, more paleo, and more in general. I have been using cottage cheese + raw oats + baking chocolate post work out, basically the only time my food is not "clean". Wondering if its worth it...breaking the low carb aspect that is. Would coconut milk+whey be effective for strength gains?

Samuel Hughes
09-06-2010, 03:23 PM
10x2 175# speed squat (30s rests)

12,10,4/1/1 Incline Bench//8x Box Jump
Worked up to 180#

5x225# Bench (5s day)//40x45# Pull-up
Arms still wasted from Saturday, should have done more recovery work Sunday.

3x10 25# back ext//55#Lunge//75# DB Row

Abs

Samuel Hughes
09-07-2010, 02:28 PM
Off day

Tried some TGUs to work through some mobility. Big day tomorrow:

10x Light TGU

5x 45#TGU...
Way to heavy but the only weight I had.

Defranco Hip Mobility

Samuel Hughes
09-08-2010, 02:37 PM
6x132.5# Overhead Press (5s day) // 3x40kg Hang Clean
5x320# Deadlift (1s Day) // 20xHSPU

4 rds:
5x20kg KB C&P
5x20kg KB Row
8x24kg KB Swing
8x24kg KB Squat Jump
Time: Clock messed up

This was infinitely harder with the 20kg KB. I couldn't get the renegade rows had to do bent over instead.

2x20x225# Barbell Shrug // 50x 25# Dip
Going to try to do the shrugs or clean/snatch pulls consistently to build my traps up

Samuel Hughes
09-09-2010, 03:07 PM
Rest/Recovery Day

20xTGU, worked up to a 20# DB
Bouldered 5-6 routes

Samuel Hughes
09-10-2010, 01:07 PM
2x262.5 Squat (1s day)
little long with the rest, but the squats felt good.

12/10/4/1/1 Incline Press // 8x Box Jump
Worked up to 180#

5x8 30# DB Fly // 5x8 20kg Pull-up

3x10 25# Back Ext // 55# Lung // 75# DB Row

2x20 225# Shrug

Going to St. Mary's for the night, hopefully catch some troutskies

Samuel Hughes
09-11-2010, 11:37 AM
Rest Day

Hiked in/out of St. Mary's. Bama Vs Penn State tonight, pretty stoked.

Samuel Hughes
09-12-2010, 11:19 AM
3X140# Overhead Press (3s day)

4x3x150lb Clean (85%) //20x HSPU

40x45# Dips// 50x Supine Pull-ups

4x80yd 90# Prowler Push
Great stuff, thoroughly fried.

Samuel Hughes
09-13-2010, 02:50 PM
10x2 185# Explosive Squat (30s rest)
Probably won't go heavier for a while on these, just work on speed

5x237.5 Bench press (3s day) // 40x28kg Pull-up

12/8/6 Incline Press // 8x Box Jump
worked up to 180#

3x10 35# Back Extension // 65# Lunge // 75# DB Row

2x20 225# Shrug // Oblique work

Samuel Hughes
09-14-2010, 04:39 PM
Recovery Day

20xTGU, up to 25# KB

Some core work, on rings and swiss ball

Stretching

Samuel Hughes
09-15-2010, 02:47 PM
2x150# Overhead Press (1s day) ---True PR
5x202.5# Deadlift (deload day) // 20x HSPU

5 rds:
8x35# KB Snatch/arm
~35 yard Hill sprint
~100 yard run
10x25# Dip
~70 yard run

Time: 13:55

3x15 75# DB Shrug // 3x10 135# SLDL

Samuel Hughes
09-16-2010, 03:46 PM
Rest/Recovery Day

Some body weight movements and good mobility/stretching

Found out there is a BJJ club at UVa, which basically means free, if mediocre, lessons. Only problem is its in a school gym, which means I have to find access somehow... would love to try it out though.

Samuel Hughes
09-17-2010, 01:46 PM
5x165lb Squat (deload day) // 20x 65lb Power Snatch

12/10/7 Incline Bench // 24x Box Jump
Ramped up to 180lb

40x 60lb DB Bench // 30x 32kg Pullup

4rds:
5x 45lb KB Clean and Press
5x 45lb KB Renegade Row
8x 24kg KB Swing
8x 24 kg KB Swing

Time: 8:23

ABS/obliques

Samuel Hughes
09-19-2010, 01:29 PM
Rest Day

Saw alabama Vs Duke, sat in the 3rd row, 30 yard line. I

Samuel Hughes
09-19-2010, 01:34 PM
1,1,1 175lb Power Clean
Ugly but a PR

5x95# Overhead Press (deload day) // 40x50lb Dip

3x10 GHR // 3x15 Supine Ring Pull ups

4x80yd Prowler Push
Time:8:30
Didn't perform this very well today.

Samuel Hughes
09-20-2010, 05:07 PM
7x3 105lb+Band Squat // 3x 30" Box Jump

4x237.5lb Bench Press (3s day) // 60x40lb Pull-up

4x10 80lb DB Row // 50x Incline Ring Push Up

30x65lb Barbel Lunge

First day with the banded squats at Total Performance....really liked them.

Samuel Hughes
09-22-2010, 12:53 PM
Rest Day- Did nothing

Ate much peanut butter.

Samuel Hughes
09-22-2010, 03:46 PM
3×3 90lb Snatch Pull // Snatch Balance

10×292.5lb Deadlift (5s day) // 20xHSPU

5×10 GHR // 32lb Chain Dips // 235lb Trap Bar Shrugs

Prowler Work: 5x30yd 140lb
Time: 6:20

Samuel Hughes
09-24-2010, 03:33 PM
3×3 90lb Snatch // High Box Jump (44″)

6×242.5lb Squat (5s day) – Disappointed in this after my DLs went so well earlier this week.

12/10/8 Incline Bench // 3×3 90lb Pullups- Ramped up to 180lbs on bench, up the weight 5lbs next time.

5×8 130lb Cable Fly // 50x 100lb DB Row

KB Oblique Work //3×50 yd 140lb Prowler Push

Samuel Hughes
09-25-2010, 08:54 PM
Morning BW 151lbs, different scale though. Tonto went missing last night.
Had to pick him up right next to the gym so I did Sundays workout today.

5×2 70kg Clean and Jerk

1,1 60kg Snatch (PR) – little bit of a press out but I was tired

3×137.5lb overhead Press (5s day) — tried wearing a belt and damn near passed out. Won’t worry about this unless I miss my 3s day

50x32lb Chain Dips // Calf raises // pogo jumps

Samuel Hughes
09-27-2010, 04:09 PM
7×3 115lb+Band Squat // 36″ Box Jumps

5×237.5lb Bench Press (3s day) // 50x50lb Pull-up

50x 100lb DB Row // Incline Ring Push Up // GHR
Grip was suffering from the rows on Friday.

Ab Work // 3×50 yd 140lb Prowler Push

Little slow today, as I was coaching up another guy. Good day overall all though. Don't think I ate enough

Brian Negrotto
09-28-2010, 09:22 PM
Found your log on here. I see that you and everyone else seems to really like the Prowler. We don't have one on the base, but we have a lot of tires and stuff. Is there anyway that you know of that something could be rigged to simulate a Prowler?

Samuel Hughes
09-29-2010, 06:06 AM
Found your log on here. I see that you and everyone else seems to really like the Prowler. We don't have one on the base, but we have a lot of tires and stuff. Is there anyway that you know of that something could be rigged to simulate a Prowler?

Sled work is great because there is very little eccentric work, thus it is relatively easy to recover from. The prowler is different from most sleds in that it is mostly used as a push-sled (as opposed to a pull-sled with a harness and whatnot). This challenges your upperbody along with everything you get from the chest down. Moreover, since you are pushing, some of the force you generate is inevitably just driving the thing into the ground making it even harder. I just started at a new gym mostly because they have 4 prowlers, haha. I probably will mix my conditioning up more in the future but this first week they were just calling to me. To make one... You need to come up with some kind of durable ski(s) on which you can load a good amount of weight. I have seen people do things as crazy as putting tires on top of two identical car bumpers, using the wrap around portion of the bumper as the curl in the ski. Just be creative, look around for something that will stand up to being pushed across asphalt on a consistent basis.

These guys made their own apparently, dont know how handy you are though: http://www.youtube.com/watch?v=xL5AaDfWY44

You can always just push your car as well.

Samuel Hughes
09-29-2010, 05:29 PM
6×137.5lb Overhead Press (repeat 5s day) //3× 50kg Snatch Pull

5×310lb Deadlift (3s day) // 20xHSPU

50x GHR // 32lb Chain Dips // 235lb Trap Bar Shrug

3rds: 3x60kg Clean and Press// 15yd 140lbProwler Pull // 15 yd 140lb Prowler Push (Low Handle)

Time:6:30

Probably too much volume. Might try heavier prowler pulls//tire flips//burpees next time. The weight for the prowler pulls needs to be much heavier than for pushes, but I think this is going to be a great exercise.

MobWOD 8/28 -

Samuel Hughes
10-01-2010, 02:53 PM
3×3 90lb Snatch // High Box Jump (42″)

3×257.5lb Squat (3s day) - Disappointed in this once again. I dunno why my squat is so slow to progress. Got them on tape, if my partner can figure out how to get it off his phone I will post for help.

12/10/4/2 Incline Bench // 30x60lb Pullups – Ramped up to 185lbs on bench

50x Ring Pushup // 90lb DB Row // 30yd 40lb Death March (Done in 4 Sets) – Took these from Glenn Pendlay, good exercise.

Death Rows (http://www.youtube.com/watch?v=2o_lal2jpQc&feature=player_embedded)

BW 155.0lbs

Samuel Hughes
10-02-2010, 11:48 AM
5x2 50kg Snatch

3x145lb Overhead Press (3s day) - got dizzy again

8x 15yd Tire Flip // 15yd 140lb Prowler Push // 15 yd sprint
Time 8:30

50x 32lb Chain Dip // 60x 30lb DB Upright Row // 80x Situps ( done in 4 sets)

MonWOD 10/1 - felt in hip flexor and standing quad

BW 153.8

Brian Negrotto
10-03-2010, 12:12 AM
I got one of our engineers working on building me a homemade Prowler, looking forward to it. I see that you do a lot of 'chain dips', what are those exactly? I've had the privilege of working with a dude that has every fitness certification known to man, the guys a beast. Anyway, yesterday we did ring work, Monday going to do some Oly lifts. Very lucky, great oppurtunity. Just ordered a book, Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Greg Everett, know anything about it? It spoken highly of on the forum, we shall see. Anyway, keeping hitting it hard, hope this finds you well....

Samuel Hughes
10-03-2010, 07:18 AM
I got one of our engineers working on building me a homemade Prowler, looking forward to it. I see that you do a lot of 'chain dips', what are those exactly? I've had the privilege of working with a dude that has every fitness certification known to man, the guys a beast. Anyway, yesterday we did ring work, Monday going to do some Oly lifts. Very lucky, great oppurtunity. Just ordered a book, Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Greg Everett, know anything about it? It spoken highly of on the forum, we shall see. Anyway, keeping hitting it hard, hope this finds you well....

Nice, I think you'll like having a prowler. It's a little different from any other conditioning I have done. I have been draping a 32lb chain around my neck for weighted dips. Its a lot quicker transition than using a dipping belt, meaning it fits into my accessory circuit better. They are different though as having the weight so high gives you more of a forward lean. I think it hits my chest a little harder but its tough to say.

That is awesome about the trainer. God knows I could use a coach, but a good one is sooo rare. I actually turn 22 tomorrow, and was already thinking everett's book would be my birthday present to myself. I obviously haven't read it, but by all accounts it should be part of the exercise canon. I am trudging through the CSCS text at the moment but everett's book will be a good break.

Samuel Hughes
10-04-2010, 05:19 PM
5×2 135lb Band Squat // 40″ Box Jumps

3×5 135lb Squats – starting a linear progression, see where I cap off.

2×252.5lb Bench Press (1s day) // 43x50lb Pull-up (4 sets) – start doing 4 sets and recording total reps

50x 90lb DB Row // Incline Ring Push Up // GHR – done in 3 sets

BW 154.8lbs

Brian Negrotto
10-05-2010, 10:43 AM
2×252.5lb Bench Press (1s day) // 43x50lb Pull-up (4 sets) – start doing 4 sets and recording total reps



BW 154.8lbs

All of your numbers are great, but your upper body numbers are terrific. 43 50# pull-ups done in 4 sets is impressive, nice work.

Samuel Hughes
10-05-2010, 04:40 PM
All of your numbers are great, but your upper body numbers are terrific. 43 50# pull-ups done in 4 sets is impressive, nice work.

Many thanks. My lower body has just been very slow to gain strength. I spent 5 years on a soccer team with a coach that forbid any lifting that would add size to my legs. In some ways it was decent advice as I never struggled with injury, but now that I don't play anymore... Anyway, hence good numbers with my chest and back and embarrassingly small numbers with deads and squats. I think I am going to start squatting heavy 2-3x/week again... just trying to find something that works...

Samuel Hughes
10-05-2010, 08:36 PM
Rest Day

Went and did some gymnastics with the club team

Skin the cat x 5
Quick Front Lever Thingy 5x5
Front Lever <-> Back Lever 3x3
6x Muscle Up
~15 Sets

This is Tuesday an Thursday nights, if things are going ok I may throw this in as its free.


-some stretching and moved through squats and SDL with light weights. Probably a bad idea…coconut milk+whey for post workout, see how I feel for deads tomorrow. Ate right before bed too…

MOBWod 9/6, 9/7 -

Spoon or 2 of nut butter with each meal kept the calories higher.

Samuel Hughes
10-06-2010, 04:34 PM
3×3 Power Clean – up to 135lbs

3×5 135lb Front Squat

5x330lb Deadlift (1s day)

30yd 50lb Death March // 16c HSPU // 50x row things // 50x32lb Chain Dip – 4 sets

3×10 Stiff Leg Deads – stretch out the hamstrings

BW 156.6

Samuel Hughes
10-08-2010, 04:46 PM
Gymnastics stuff

Handstand Work, Squat Work – may have started to figure some problems out here… Need to work on ankle flexibility and shooting my knees forward at the bottom to get my torso upright and back flat
Skin the cat x 5×4
Quick Front Lever Thingy 5×5
Front Lever Back Lever 3×3
5x L-sit max time
6x Muscle Up
~15 Sets for Back Tuck
15x Knees to Elbows for rotation
MobWOD 9/8, 9/9

-Ate Plenty, no carbs with the gymnastics, seeing how that goes.

Samuel Hughes
10-08-2010, 04:47 PM
3×3 90lb Snatch // High Box Jump (42″)

2x152.5lb Overhead Press (1s Day) // 41x60lb Pullups (4 sets) – got a random spot for the overhead press. I actually got 3 but he was on my elbows for the last two. I think I had 2 honest reps though.

50x Weighted Ring Pushups// 5x Max Time 80lb “Bat Wings” – pulled these from Dan John’s new article “The More You Lift, the Worse You Look”. Not sure if I did them right, see how I feel tomorrow.

1×270lb Squat (1s day) – Tough. Tried for a second and didnt get it. Not full depth but definitely past parallel. Preloading with 290lbs helped.

5×3 145lb Squat

KB Oblique Work //3×50 yd 140lb Prowler Push
Time: 7:02

BW 155.8

MobWOD 9/10 -

Samuel Hughes
10-10-2010, 04:55 PM
Some Snatch Singles

5×2 70kg Power Clean

5 Rounds: 5x225lb Snatch Grip Deadlift // 10xBurpee
Time 5:46

Ab/core work

Samuel Hughes
10-11-2010, 04:00 PM
Should be something of a light week. Might do some conventional cardio/boxing. Keeping some pressure on the legs though.

5×2 135lb Band Squat // 40″ Box Jumps

Bench Press (deload day) // 60xBW Pull-up (4 sets) –

50x 90lb DB Row // Incline Ring Push Up // GHR – done in 3 sets

3×5 155lb Squats

BW 157.2lbs

Samuel Hughes
10-13-2010, 03:33 PM
The light week continues

5×10 SLDL // Front Squat // Overhead Press (Deload day) – wanted to make it fast

Ab Wheel// Prowler Sprints

Samuel Hughes
10-16-2010, 12:19 AM
8x3x185lb Incline Bench

8x3x90lb Pullups

23x170lb Rhythm/Breathing Squats (deload day) – first time with these, didn’t kill myself

5×5 365lb Shrugs // GHR

Tire Flips // Ab Wheel // Sledging

Samuel Hughes
10-17-2010, 05:07 PM
15×1 115lb Snatch

Some overhead extensions and dips

Samuel Hughes
10-18-2010, 04:29 PM
Start of 6 week chaos and pain type programming, first cheat window as well.


10×2, 5×1 165lb Power Clean

10×3 175lb Push Press // BTN Press drilling

8×3 250lb Squat

5×5 385lb Barbell Shrug //5×10 32lb Chain Dips

Uncle With Ab Wheel // 140lb Prowler Push – 5 rounds



Cheat Window: 2 scoops 50/50 Blend, 600g Sweet potato, Nature valley bar, skim milk, chicken breast, Ice cream, whey and casein...

Samuel Hughes
10-19-2010, 04:19 PM
8×3 115lb BTN Press Practice // Squat Jumps // Calf Raises

15x115lb Bear Complex
Time 5:33

45lb Overhead Extension // Reverse Grip Curls // Oblique work

Samuel Hughes
10-20-2010, 03:32 PM
20x 55lb One Arm Barbell Snatch (10/arm) – didn’t make my shoulder feel great

10×3 135lb Overhead Press // 10×3 100lb Pullup

7×3 315lb Deadlift

?x185 Breathing Squats



Didn’t eat very well… 3 eggs, chicken, more eggs, bunch of naturally more, steak, whey, some sweet potato

Samuel Hughes
10-21-2010, 04:28 PM
Skipping Gymnastics to take a friend to Total Performance

1 x Tabata Heavy bag

1 x Tabata Tire Flips

1 x Tabata Sledging

15x Short Hill Spring

75x Ab Wheel


Shoulder is still a little gimp, either from BTN press or Ab Wheel...

Samuel Hughes
10-22-2010, 05:59 PM
15×1 55kg Snatch

6×3 235lb Bench Press // Hip bridges/Box Jumps

5,5,3,3,3,3,3 250lb Squat

5×5 405lb shrug // Barbell Arm Work (Fat Grips) – Had planned to do snatch pulls but I was pretty beat. The fat grips were fun for forearm work and overhead extensions

Samuel Hughes
10-23-2010, 01:20 PM
Lots of sleep last night. Doing stuff today on an empty stomach but taking food with me for after.

5x 15yd Heavy (4 plate)Prowler Push // 15yd Heavy Prowler Pull // 15xRing Dips // 315lb Deadlift Load and Carry

Time: 17:25

10x 135,185,195,205lb Squat – felt good so I stuck with them.

Leg raises // Back Extensions

BW 158.2

Samuel Hughes
10-24-2010, 10:22 AM
~2 mile jog, light pace

5×10 Fat Grip Pullups // DB Overhead Extension // DB Wrist Curls // Goblet Squats – working on fast and full hip extension.

Stretching and foam rolling

Samuel Hughes
10-25-2010, 05:06 PM
Fingers crossed...my shoulder feels better, I think reverse grip curls are not my thing. Give the BTN Press some more time this week. Hands are still all fucked up.

10x2 175lb Power Clean

5x3, 2,2,1 140lb Overhead Press // BTN Press Practice // 5x 175lb BB Row

5x4 260lb Squat - solid

Uncle with 4 Plate Prowler Push // Prowler Pull // Ab Wheel - 4 rds



Shoulder is slightly aggrevated from the BTN Press, but still working on it.

Samuel Hughes
10-26-2010, 03:06 PM
Sleep was bad last night. Not sure why but <6 hours.

Uncle with 135lb Bear Complex - 10 rds
Fuck my shoulder.

5x 4 Plate Prowler Push // Pull

A Bunchx10 Overhead extension // wrist curl // shoulder raise // supine ring pullup

Samuel Hughes
10-27-2010, 04:24 PM
8x3 185lb Reverse Grip Bench // 185lb Front Squats // Box Jumps - grip change didn't help my shoulder

6x2 275lb Snatch Grip Deadlifts from a Deficit // 10x3 100lb Pullup

3 rds: 60lb Death March // KB oblique Work

Samuel Hughes
10-28-2010, 04:51 PM
BW 160lbs

10 Min -
3xHSPU // 5x Fat Grip Chins // 5x 38″ Box Jump- 7rds

12x 2 plate Prowler Push // Pull

10 Min -
8x Supine Ring Pullup // 8x Ab Wheel // 8x Dip – 6 rds

BW AMRAPs sucked so I did 5×5 Trap bar Shrugs and barbell roll outs to vent some boredom

Samuel Hughes
10-29-2010, 03:03 PM
A day to forget. Screwed my hip squatting… not sure how bad it is just yet. Ice and Ibuprofen for the night.

Samuel Hughes
10-30-2010, 04:18 PM
30x 115lb Hang Clean // Press with Fat Grips – challenging, really had to drop under the bar as grip failed
Time: 7:32

4×6 50 lb DB Overhead Press // 6 Plate Iso-Lateral Hi Row // 85 lb Reverse Fly

4×10 65 lbFat Grip Overhead Ext // Wrist Curls

5×5 365lb BB Shrugs // 15lb DB Reverse Fly, 3 sec hold


Wierdly fun day. Tried to limit tension in large movements. Felt the hip but it did not limit me. Ice and Ibuprofen directly after

Samuel Hughes
10-31-2010, 01:54 PM
Nice Long Warm Up

10x 2 Plate Prowler Push

4x6 270lb Leg Press // 40lb DB Split Squat

Leg Curl // Leg Extension

3x6 225lb Squat // 45lb Back Extension // 180lb Calf Raise - felt ok until last set.

More Ice, Ibuprofen and fish oil

Samuel Hughes
11-01-2010, 05:00 PM
1x160lb Overhead Press

30x 115lb Hang Clean // Press with Fat Grips
Time: 5:32

4x6 50 lb DB Overhead Press // 6 Plate Iso-Lateral Hi Row // 80 lb DB Row

5x5 365lb BB Shrugs // 15lb DB Reverse Fly, 3 sec hold

Hip is still not right... this is making me sad as things were going well.

Samuel Hughes
11-02-2010, 04:25 PM
Uncle with 4 Plate Prowler Push // Pull // Ab Wheel- 8 rds

3 Mins 135lb Squats – Band around the Knees
30ish reps (how the hell someone can keep count on these is beyond me) – back felt ok, still weak/not right but not painful.

1x 285lb Bench Press

4×6 185lb Close Grip Bench // 60lb Pushdowns

4×6 55lb Dips // 65lb Fat Grip Curls // 65lb Fat Grip Wrist Curl // 15lb DB Lateral Raise, 3s hold

Samuel Hughes
11-03-2010, 04:49 PM
3x8 205lb Front Squat // 185lb Push Press - Back was fine on the fronties

1x 382lb, 3x2 352lb Deadlift

3x 60lb Death March // 8x per arm 45lb KB Clean and Press

Samuel Hughes
11-04-2010, 05:06 PM
Back and legs are smoked from pulls. Made myself walk to work though it was raining

Long Warm Up

1x Tabata Bag

2x Tabata Sledge // Ab Wheel // Tire Flips - just rotated through

5x Empty Prowler Hill Sprint, 5x Regular Hill Sprint


4x6 55lb DB Overhead Press // 6 Plate Iso-Lateral Hi Row // 85 lb DB Row

5×5 95lb Upright Row // 15lb DB Reverse Fly, 3 sec hold


Might have eaten a 2lb rotisserie chicken afterward...

Samuel Hughes
11-05-2010, 05:00 PM
30x125lb Hang Clean // Press with Fat Grips

Time: 9:32 … lot slower

1x207lb Power Clean

5×5 250lb Squat – felt solid

4×6 45lb Glute Bridge // 50lb DB Split Squat // Low Handle 2 Plate Prowler Push

3×10 Banded GHR // 45lb Back Extension // 270lb Calf Raise

Too much volume. Good thing tomorrow I rest.

Samuel Hughes
11-06-2010, 11:05 AM
Rest day-

Walked 3-4 miles to GNC and picked up some ALA, thoughts pending in a few days. Try and get some quality stretching in, but mostly just watching football and being lazy.

Samuel Hughes
11-07-2010, 01:55 PM
Uncle with 3x135 Bear Complex - 8 rounds

5x 4 Plate Prowler Push // Pull // Ab Wheel

4x6 55lb DB Overhead Press // 60lb Pullups - 44 Reps on pullups

5x5 90lb DB Rows // 425lb BB Shrugs // 20lb DB Reverse Fly // 15lb DB Front & Lateral Raises

Samuel Hughes
11-08-2010, 04:09 PM
30x 125lb Fat Grip Hang Clean // Press
Time: 7:06

6x3, 4x2 140lb Overhead Press // Lat Pull Downs/T-Bar - mostly for a stretch

5x5 255lb Squat

Dads Surgery is tomorrow. Wish him luck.

Samuel Hughes
11-09-2010, 03:57 PM
10x Empty Prowler Hill Push // 8x/arm 16kg KB Snatch - didn't get a time but this was solid for a speed workout.

4x6 60lb Dips // 65lb Fat Grip Curl and Press - interesting lift, worked on keeping my scapula tight and back

5x10 95lb Close Grip Incline Bench Press // 65lb Fat Grip Overhead Extension // 30lb Incline DB Curl // Wrist Curl - the press was very much useless.

Samuel Hughes
11-10-2010, 06:16 PM
30x 125lb Fat Grip Hang Clean // Press
Time: >8:00 ... slow

3×8 210lb Front Squat // 190lb Push Press - last set of PP came out as singles

6x3 350lb Deadlift

3x 60lb Death March // 10x 30lb Renegade Row

Pops operations sounds like it went ok. 9.5 hours under the knife. Here's hoping for a good recovery and some long term relief.

Samuel Hughes
11-11-2010, 05:51 PM
Uncle with 4 Plate Prowler Push // Pull - 8 rds

4x6 425lb BB Shrug // 95lb High Pull

3x8 95lb Seated BTN Press // 15lb DB Fly, 3 sec Hold // Lat Pulldown (stretch) - trying to get my back a little longer, haven't figured it out yet.

Samuel Hughes
11-12-2010, 05:58 PM
30x 125lb Fat Grip Hang Clean // Press
Time: 7:30

6x3 155lb Reverse Grip Incline Press // 100lb Chins - curl and press has been the best of the reverse grip stuff, but this was ok.

5x5 260lb Squat // 60lb Dips // 150lb Cable Rows - think I'm going to make the rows a staple. Squats were tough, but I made it through.

Samuel Hughes
11-13-2010, 10:13 PM
Rest, some walking and some vodka

Samuel Hughes
11-14-2010, 01:55 PM
8x3 135lb Bear Complex - for some reason, these really target my low back, more than deads, cleans, or squats alone.

4x6 85lb Fat Grip Curl and Press // 65lb Dips

4x10 80lb Close Grip Incline Press (using DBs) // 30lb DB Curl // 65lb Fat Grip Overhead Extensions // Wrist Curls

Brian Negrotto
11-14-2010, 08:46 PM
Good to see you are still hitting it hard, your log is truly inspiring. Thanks for the good wishes you left on my page. I am back in hell (Iraq) now as my wife is doing good, hopefully she will be able to go back to work in a couple of weeks. I have less than a month left to finish this tour up so I am looking at pushing it really hard in the gym till then.
-grotts

Samuel Hughes
11-15-2010, 11:01 AM
Good to see you are still hitting it hard, your log is truly inspiring. Thanks for the good wishes you left on my page. I am back in hell (Iraq) now as my wife is doing good, hopefully she will be able to go back to work in a couple of weeks. I have less than a month left to finish this tour up so I am looking at pushing it really hard in the gym till then.
-grotts

I really appreciate that man. I hardly ever get feedback from anyone, so I really am just fumbling around in the dark. It's great to get an endorsement.

I'm sorry to hear about your troubles, but I know you'll be back busting it out soon. Hope the end of your tour is safe and your training solid. I'll be checking your log!

Arien Malec
11-15-2010, 12:14 PM
Just to note that I'm lurking here as well....

I'm slightly confused at to how you are setting up your days -- if you were following C&P, I'd expect to see lots more One-Lift-A-Day kinds of approaches. Seems like your approach focuses on lots of complexes.

Samuel Hughes
11-15-2010, 12:42 PM
Just to note that I'm lurking here as well....

I'm slightly confused at to how you are setting up your days -- if you were following C&P, I'd expect to see lots more One-Lift-A-Day kinds of approaches. Seems like your approach focuses on lots of complexes.

Yeah, your confusion is justified. It has been a work in progress, and I still have trouble letting go of old habits. I do a lot of complexes/conditioning type stuff. I just naturally gravitate towards that type of thing, but I am still hitting hi intensity stuff with pretty high frequency- big lifts at 85-100% around 6+ times/week . Just instead of doing neck work (like C&P), I tend to do complexes or prowler pushes. I also abhor sitting/standing around between sets so I tend to superset everything, even if its pointless/counter productive.

Basically, a rough outline is Day 1: Quick warmup, Press, Pull, Squat, whatever accessory I have time for/feel like; Day 2: strength based conditioning, body part split routine. Repeat for 6 weeks. I don't know if thats true C&P, but its definitely more volume and intensity than I normally see recommended. Its been fun too.


Really, for me this was more about just training the amount I wanted to rather than being just like the C&P guy.

Arien Malec
11-15-2010, 01:23 PM
Really, for me this was more about just training the amount I wanted to rather than being just like the C&P guy.

Cool. Also note the recent C&P reflections on burnout and rest :-)

The more I absorb, the more I note that there's not much difference between C&P and OLAD + finishers, and not too much difference between 5/3/1 in 4-days/week variants and C&P. I think that's a good thing....

Samuel Hughes
11-15-2010, 04:35 PM
Cool. Also note the recent C&P reflections on burnout and rest :-)

The more I absorb, the more I note that there's not much difference between C&P and OLAD + finishers, and not too much difference between 5/3/1 in 4-days/week variants and C&P. I think that's a good thing....

Haha, yeah I have had a chuckle at his recent blog entries. The dude's a beast, and I think his mindset would benefit the vast majority of people, but we (him included) are human. One thing I like about his blog is watching his programming evolve. It is refreshing to see that someone as strong as he go through some of the same learning experiences I have. Lets me know that I may not be as big of a moron as I think I am.

I totally agree about the "different" programs not being so...different. And they all have their fun parts and not so fun parts. I do things the way I'm doing them because, for me, it has been the most fun.

Samuel Hughes
11-15-2010, 04:36 PM
10×1 185lb Power Clean – tough today, was going to do doubles but just did some jump roping between singles

3,3,2,2,2,1,1 147lb Overhead Press // 100lb Chins – no 110lb DBs!?!

5×5 265lb Back Squat – repeat this on Friday, sloppy on late reps

Samuel Hughes
11-16-2010, 03:53 PM
Uncle with 4 Plate Prowler Push // Pull // Ab Wheel – 9 rds

4×6 60lb Split Squats // 6 Plate Leg Press // Calf Raise – go heavier on all these

3×10 GHR (banded as able) // 45lb Jump Squats // Hanging Leg Raise

Legs Finisher

Samuel Hughes
11-17-2010, 06:24 PM
5x Empty Prowler Sprint

5x5 210lb Front Squat // 185lb Push Press - these got a little sloppy

1x382lb, fx402lb Deadlift - fuck. that is all

Trap Routine instead of extra deadlift volume:

2x6 115lb snatch pull // clean pull // barbell row
3x5 135lb Power Clean from blocks
20x 115lb Overhead Shrugs
3x5 250lb Snatch Grip Deadlift
20x 15lb Snatch Cuban Press

Samuel Hughes
11-18-2010, 05:16 PM
Next week I’m in Birmingham for Thanksgiving. Since I won’t have bumpers to throw around, I’m going to try to take it as an easy hypertrophy/deload week. I will also work on building a split routine I can incorporate into my big lifts for the next few months.



Conditioning:

10x Prowler Hill Sprints // 16kg KB Snatch



Working on a chest/arm routine for next "cycle" (I hesitate to sound like I plan things that much):

3x 225lb, 235b, 245lb, 255lb Bench press – all felt solid

4×10 135lb Reverse Grip Bench Press // 100lb Cable Fly – working on scapular retraction/ shoulder symmetry during pressing, didn’t like the flies might just do DBs and focus on stretch. Or cable rows, though I was trying to leave my back alone.

4×6 65 Fat Grip Curl and Press // 65lb Dips

4×10 65lb Fat Grip Overhead Ext // 25lb DB Curl // Wrist Curl



Too much volume with heavy bench in there unless the next day is completely off my chest, which its not. I think the solution might be to drop the bench and go heavy on the reverse grip, once I’m comfortable with it

Samuel Hughes
11-19-2010, 06:01 PM
30x 125lb Fat Grip Hang Clean // Press
Time 7:00 - want to cut it to 5:00

6x5 40lb Wide Grip Pullups

5x5 270lb Squat

Bunch of shrugs / Rack Pulls

Samuel Hughes
11-20-2010, 01:56 PM
Rest day


Got home late last night. May go on a walk or something but other than that… nada. This week I am going to do some goofy high rep, low intensity stuff, maybe some cardio, and a bunch of stretching.

Samuel Hughes
11-21-2010, 02:31 PM
Rest, slept hard and long. Split and stacked fire wood for an hour or two and sat in a deer stand for sunset

Samuel Hughes
11-22-2010, 06:47 PM
Well, I fail in so many ways. I felt too good today to take it easy so went ahead and did what I could for the globo gym here. Diet is going to be a little sloppy as well but its thanksgiving.


AM:

5x2 150lb Overhead Press // 4x90lb Pullups

5x5 275lb Squat

8xGHR // 8x 95lb Seated BTN Press

Had to cut the AM early to pick up my brother from the airport. Came back to coach a friend a little in the PM and ended up doing the yoke stuff.


PM:

2x6 115lb Snatch Pull // 115lb Clean Pull // 115lb Barbell Row

3x5 135lb Clean from the blocks

3x5 275 Snatch Grip Deadlift

20x 135lb Overhead Shrug

20x 15lb DB Snatch Cuban Press

Shrugs with 225, 315, 405lbs.

Samuel Hughes
11-23-2010, 05:19 PM
Light but surprisingly good lift. Felt positive afterward.

2x4 175lb Reverse Grip Bench Press // Rear Delt Raise

4x6 60lb Dips // 75lb Fat Grip Curl and Press

4x10 65lb Overhead Extensions // Curls // Wrist Curls

Abs- really like the leg raise at the YMCA here in birmingham. Wish I had one in Charlottesville.


Had Grass Fed Hamburgers for dinner. Oh man.

Samuel Hughes
11-24-2010, 01:42 PM
Good warmup on the incline elliptical thing at the Y. I liked that machine


8x3 215lb Front Squat // 5x3 185lb Push Press - some good some bad

3x10 95lb Seated BTN Press - worked on external rotation throughout the press, esp with right shoulder.

Yoke Routine:

2x6 135lb Snatch Pull // Clean Pull // BB Row - need to lower the weight and get the upper back more involved.
3x5 145lb Clean - from the blocks
20x 100lb Overhead Shrug
3x5 295lb Snatch Grip Deadlift
20x 10lb Snatch Cuban Press

Underhand Shrugs- liked these I think I will continue shrugs with an underhand grip

Diet is definitely not in effect this week. Moe's double meat burrito bowl, some roast beef and a kefir (whatever that is) shake afterward...yum.

Samuel Hughes
11-26-2010, 10:45 AM
Thansgiving, rest with a short walk. Had more than my share of turkey, honey baked ham, and oysters on the half-shell.

Samuel Hughes
11-28-2010, 09:34 AM
AM: Warmup on incline elliptical

5×5 225lb Bench Press // 60lb Pullup

5,5,4,3,3,3 280lb Squat – not a good day, but they felt more comfortable in the 3s. Will try 5×5 again next workout.

2×20 Leg Press // Seated Calf Raise

10 mins elliptical, 180cals burned – trying to work off some excess cals.

Iron bowl today- Roll Tide.





PM: Didn’t want to do anything social after that shit, so did my yoke stuff instead

2×6 95lb Snatch Pull // Clean Pull // BB Row – dropped the weight and focused on using my upper back

5×3 145lb Clean from blocks

20x 95lb Overhead Shrug- not getting much out of these

Bunch of Knee Hi Rack Pulls and Shrugs with 415lb

20x 12lb Snatch Cuban Press

Samuel Hughes
11-28-2010, 09:34 AM
Host at the Heritage Ball last night, a lot of boozing and dancing



10 mins Elliptical

6×3 185lb Reverse Grip Bench // Cable Rows

4×10 135lb Incline Bench // 65lb Skull Crusher // Tri Pushdown

5×5 Curl Machine Thingy

Got into the honey baked ham at 3am...

Samuel Hughes
11-29-2010, 08:52 AM
Travelled all day, no workout. Did not arrive till 4:30am

Samuel Hughes
11-29-2010, 06:52 PM
5×3 175lb Power Clean

6×3 148lb Overhead Press // 4x 100lb Chin-ups – Press was good today, not sure what was up

5,4,5,3,3,2 280lb, 3x10 185lb Squat - fuuuuck.


Yoke Routine:

2×6 95lb Snatch Pull // Clean Pull // BB Row
3×5 145lb Power Clean – from the blocks
20x 100lb Overhead Shrug
3×10 335lb Reverse Grip Shrug
20x 12lb Snatch Cuban Press

BW was down to 157lbs from 160-162. No idea how that is possible, though I guess I dieted the past two days as I didn’t really get to lift.

Samuel Hughes
11-30-2010, 06:26 PM
Slept like shit until 330 last night...then straight until 1030. Means another late night at the lab and late workout

Conditioning: 20mins 40 Sledges // 15 Ab Wheel



8x3 190lb Reverse Grip Bench // 150lb Cable Rows

4x6 60lb Dips // 70lb Curl and Press

4x10 140lb Incline Press Machine // 60lb Skull Crusher // 60lb Curl

Samuel Hughes
12-01-2010, 06:08 PM
Slept like crap again, 3:30 to 8:30 when I set my alarm. I'm obligated to lift today, but I may start taking off days when this happens to see if it really is overtraining.

3x3 90lb Power Snatch

5x3 220lb Front Squat // 185lb Push Press

Deadlift that I don't want to record

4x10 315lb Rev Grip Shrug // 3 Plate Prowler Crouch Pull



Cheat meal at Chipotle After - double meat burrito bowl, followed by bean and chicken stir fry at home. Heres hoping for decent sleep tonight.

Samuel Hughes
12-02-2010, 06:28 PM
Thought about it, but I’m sticking to the schedule today. Slept better last night, woke up once at 3:30 for about 20 mins.

4×10 7 Plate Leg Press // 90b DB Split Squat // Calf Raise

4×6 Banded GHR // 45lb Jump Squat // Calf Raise

Conditioning: 8x 4 Plate Prowler Push // Pull – no partner for uncle so I just kept a decent pace



Bought 11 pounds of venison steak from some guy tonight...very excited.

Samuel Hughes
12-03-2010, 05:59 PM
Rest day. Sleep wasnt awesome, woke up at 6am and couldn’t fall back to sleep. No carbs today, tried to finish eating by 8pm. I might have a few drinks tonight.

Samuel Hughes
12-04-2010, 01:26 PM
slept like a rock last night. SO things that I did that might have contributed to better sleep:


Rest, no workout.
Ate very low carb, lots of eggs and rotisserie chicken, a little salad, and collards.
Ate a big breakfast, 2 medium meals during the day, medium meal before bed
Went to bed a little late (midnight) and slept in (11am)
took ZMA at ~5pm on an empty stomach
Taking a bit of a deload, some higher reps, lower weight. Start heavy again on Tuesday/Wednesday.


3×3 36″ Box Jump

3×10 195lb Back Squat

3×10 185lb Bench Press // Calf Raise on the Hack Machine – liked these calf raises. Face down gives a good range of motion and works the core

3x 40lb Death March // 12x Ring Dips

Samuel Hughes
12-05-2010, 01:29 PM
Read a headline about The Ultimate Fighter championship and subsequently googled it. Found that all the episodes are online. So having no discipline, I stayed up until 4am watching it. Slept Well afterwards though.

30x 125lb Hang Cleans - used straps, trying to be easy on my CNS

5x3 150lb Overhead Press // 5x 60lb Wide Grip Pullups

Yoke:


2x6 110lb Snatch Pull // Clean Pull// Barbell Row
5x3 145lb Clean From Blocks
4x10 315lb Shrug // 12lb Snatch Cuban Press - Going to figure out a progression for shrugs. Sometimes I feel it correctly, sometime its completely useless.


Resting tomorrow, then I'm going to start picking things up again. I decided I'm going to use straight 3s on squats and a wave loading system (I.e. x, x+20, x+10, x, repeat) with a volume progression. When I hit 11 sets (3 waves) , I'll add weight. This is a strategy I picked up off Tnation. For overhead press, I am going to use a Ladder format with static weight. 1x,2x,3x repeat. When I can complete 3 rounds, I'll add weight. This is a strategy I picked up off the pmenu forums: Ladders (http://beyondstrong.typepad.com/shafsblog/2007/05/a_primer_on_lad.html). Working on a schedule that I will post when its done. The goal is to get a little further towards the split end of the spectrum vs total body so I can recover a little better. Also, I will be eating more carbs around the workout.

Samuel Hughes
12-06-2010, 08:37 AM
Rest Day

Actually feeling pretty good, but I’m going to try to get ahead of the curve on this stuff a little bit. Woke up with some morning wood for the first time in a while. Either ZMA or better rest or both are probably factors. I think I am going to order some ZMA in bulk from NutraBio. My libido is still pretty low, though I expect improvements would be slower and more subtle. Other than that, 6 eggs for breakfast, salmon salad for meals during the day and probably some rotisserie chicken for dinner.

PS. A venison roast + 2 cans of decent soup, some spices (cumin, garlic, pepper, etc) and extra fresh veggies in the crockpot is dynamite.

Arien Malec
12-06-2010, 10:23 AM
Are you carbing up?

Test levels crash on low %BFs. I would suspect you are underrecovered and are under refeeding. Eat more.

Samuel Hughes
12-06-2010, 12:30 PM
Are you carbing up?

Test levels crash on low %BFs. I would suspect you are underrecovered and are under refeeding. Eat more.

Probably so, though I have gained ~7lbs in the last couple months. I have been doing ~60-80g carbs around the workout instead of the refeeds. I do put down some large meals pretty regularly, but they are low carb (like whole chickens). This isn't a particularly recent change (6-9 months) but I am just now thinking its probably a sign things are not normal/optimal. Libido is and has been low as well, but I was just attributing it to a lack of women of interest. Now I am thinking I might have mixed up the cause and the effect... I have been eyeing some "test boosters" I'd be comfortable with, but I'd like to get blood-work done first. Any thoughts/suggestions would be appreciated.

Arien Malec
12-06-2010, 01:41 PM
I would definitely get the blood work done, but the first thing I would try is 1-2 massive carb refeeds/week. Very low fat, high carb, post workout, more like 250g carb.

Derek Weaver
12-06-2010, 03:41 PM
I remember something noting that lower carb diets can cause lowered serotonin. Lowered serotonin -> lowered melatonin IIRC. That may be part of why your sleep is goofed up. Doing some google fu came up with tryptophan -> serotonin -> melatonin
Aside from causing depression in those who are prone to it, it can also result in insomnia.
http://www.ei-resource.org/illness-information/related-conditions/seasonal-affective-disorder-(s.a.d)/

Low carbs and low calories in general in the face of high volume and/or intensity training can be problematic.

Samuel Hughes
12-06-2010, 04:38 PM
I would definitely get the blood work done, but the first thing I would try is 1-2 massive carb refeeds/week. Very low fat, high carb, post workout, more like 250g carb.

Yeah, thank you both for your input. How the fuck do you go about eating that much carbohydrate? A whole box of frosted flakes? like 6 sweet potatos? Haha, the thought of that makes me laugh out loud. Do you suggest doing that and keeping the workout carbs?

I remember something noting that lower carb diets can cause lowered serotonin. Lowered serotonin -> lowered melatonin IIRC. That may be part of why your sleep is goofed up. Doing some google fu came up with tryptophan -> serotonin -> melatonin
Aside from causing depression in those who are prone to it, it can also result in insomnia.
http://www.ei-resource.org/illness-information/related-conditions/seasonal-affective-disorder-(s.a.d)/

Low carbs and low calories in general in the face of high volume and/or intensity training can be problematic.


Derek- no doubt that is what I have done/did for some period of time. I'm just struggling to figure out how to reverse it. I have put on some weight but sleep/stress/mental acuity are still spotty at times. I decided that if I don't sleep well, I don't train the next day. I am eating like a pro, non-vege carbs when I work out, tons of veggies otherwise (definitely enough for the 50g recommended in that article). ZMA seems to be helping subtly, enough so that I bought 500g of pharmaceutical grade powder :). Anything else you'd recommend?

Arien Malec
12-06-2010, 04:51 PM
Yeah, thank you both for your input. How the fuck do you go about eating that much carbohydrate? A whole box of frosted flakes? like 6 sweet potatos? Haha, the thought of that makes me laugh out loud. Do you suggest doing that and keeping the workout carbs?

It's not that hard. A box of cereal with fat free milk will do it. Just takes will.

Also see: http://chaosandpain.blogspot.com/2009/02/my-digestive-tract-hates-me-but-i-look.html and Lyle's UD2.0 which have a much larger carb-up -- 5-7000 calories over 30 hours or so.


Anything else you'd recommend?

Tolerating a slightly higher %bf.

Derek Weaver
12-06-2010, 05:21 PM
Yeah, when I did UD2.0, my carb load would be I think in the range of ~6000 kcal over 30-40 hours.

WRT carb sources. Sweet potatoes, squashes and yams are obviously nutritionally dense compared to cereals. Fruit should be eaten as well. Don't worry about fructose. There isn't really that much fructose in most fresh fruits. Apples are at the top of the list http://www.thepaleodiet.com/nutritional_tools/fruits_table.html.

Once you get sick of tubers, move on and eat whatever grain causes you the least amount of issues. White rice is a good one for most people. Little to no bloating etc. If your diet is sound at its foundation, this shouldn't be a problem wrt nutrient density. Black rice is a new "super food" that's getting some press, though I don't know about cost, preparation etc.

Arien Malec
12-07-2010, 01:12 PM
BTW, just found the article justifying the high carb refeed:

http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-3.html

The whole leptin series is a good read, but essentially the point is:

1) When leptin drops below a certain point, the body goes into energy conservation/panic mode, and certain things like reproduction go by the wayside
2) The best way to raise leptin in the short term is high carb refeeds
3) (not covered here, but covered in UD2.0) If you are glycogen depleted, high carb refeeds will preferentially go to refilling glycogen stores, and with a very low fat diet, most of the excess will get oxidized, raising core temperature, making you fidgety, etc, without getting stored as fat

So try 1-2x week refeeds postworkout to see if that helps with your issues. Next steps would be to optimize recovery (reduce volume, intensity or frequency), tolerate a slightly higher %BF, etc.

Samuel Hughes
12-07-2010, 04:23 PM
Slept pretty well again, only woke up once. Walking to work this morning, my legs felt fresher than they have in a while. I am excited to hit some front squats on wednesday. New schedule is looking good, trying to leave my legs alone every other day, meaning prowler after squats...



5×3 80lb Dip // 6x75lb Curl and Press

5×8 135lb Rev. Grip Bench // 6x60lb Wide Grip Pullups

4×10 60lb Skull Crusher // DB Curls // Wrist Curls

Conditioning: 15 mins 40 sledges // 12 Ab Wheel // 10 Pushups

Samuel Hughes
12-07-2010, 04:35 PM
BTW, just found the article justifying the high carb refeed:

http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-3.html

The whole leptin series is a good read, but essentially the point is:

1) When leptin drops below a certain point, the body goes into energy conservation/panic mode, and certain things like reproduction go by the wayside
2) The best way to raise leptin in the short term is high carb refeeds
3) (not covered here, but covered in UD2.0) If you are glycogen depleted, high carb refeeds will preferentially go to refilling glycogen stores, and with a very low fat diet, most of the excess will get oxidized, raising core temperature, making you fidgety, etc, without getting stored as fat

So try 1-2x week refeeds postworkout to see if that helps with your issues. Next steps would be to optimize recovery (reduce volume, intensity or frequency), tolerate a slightly higher %BF, etc.

That was a nice read, summarized everything I have seen about leptin pretty succinctly. The whole carb re-feed thing doesn't seem like a very sustainable, smart, or healthy way to go about this long term though. Have you done the keto runs and periodic re-feeds for any significant amount of time? How did it go? I think I'll probably do one soon, and then just add some 60-100g carbs around my workout. I may have to learn to tolerate being a little fatter because I love this shit too much right now to drop the volume/intensity.

Derek Weaver
12-07-2010, 05:24 PM
Emile,
The sooner you can separate "fatter" with "high(er) carbs", the better off you will be. If you feel better psychologically with lower carbs, then the refeeds are a good way to go, and I would suggest at least 2x/week. Or an EOD (every other day) set up, appropriately scheduling your workouts.

This TMag article has some good stuff in it http://www.t-nation.com/free_online_article/sports_body_training_performance/adrenal_fatigue_101

This is all stuff I've gone through off an on for the last 2 years and just recently started to feel consistently better all around. During a personal and professional upheaval to boot.

Samuel Hughes
12-08-2010, 04:56 PM
Derek and arien. I tried to break my carb hymen tonight but it may have broken me. I am on the floor tryingnot to vomit, but even my puke actually tastes like sugar right now. good times

Derek Weaver
12-08-2010, 05:50 PM
Maybe a little less sugar. More starch. If you're feeling sick to your stomach because you just ate two boxes of fruity pebbles, you may need to get a little more creative.

If you do get into grains at all, aside from rice (white, maybe black, maybe not brown), you may want to go with something like Ezekiel bread.

Samuel Hughes
12-08-2010, 06:41 PM
Maybe a little less sugar. More starch. If you're feeling sick to your stomach because you just ate two boxes of fruity pebbles, you may need to get a little more creative.

If you do get into grains at all, aside from rice (white, maybe black, maybe not brown), you may want to go with something like Ezekiel bread.

I was sick with volume, not sugar I think. Feeling better now after a BM and a walk, haha. I'm fortunate in that I really have no issues with grains...or any food that I know of. For the carb up, I gave myself 3hrs. It went like this:

1/2 cup oats, cottage cheese
workout
10g dextrose (strongman at the gym had some)
1/2 cup oats, cottage cheese
Qdoba- double meat, extra beans, extra rice, corn tacos shells
walked to the UVa dining hall and got an undergrad to swipe me in
1 banana, apple, 1 orange
~32 skim milk
~2.5 bowls low fat granola
some ham
1 mug yogurt poop machine thing

Then I walked to the bathroom, shat my brains out and vomit/burped for like 30 minutes. Then I walked home and now I'm feeling pretty normal, which I find kind of odd. I was expecting a more dramatic effect, for better or for worse. Thoughts?

Samuel Hughes
12-08-2010, 06:45 PM
Per the new schedule:

3x3 135lb C&J - light and quick

3x5 220lb Front Squat // 190lb Push Press - wave loading on both of these, need to repeat the Push Press for sure.

2x3 340lb, 1x2 250lb, 2x1 360lb Deadlift - wave and ladder loading, good starting point

5x3x50ft 3 Plate Prowler Back Pedal // Push // Pull

http://semileslog.files.wordpress.com/2010/12/2010.pdf

Arien Malec
12-08-2010, 06:57 PM
1/2 cup oats, cottage cheese
workout
10g dextrose (strongman at the gym had some)
1/2 cup oats, cottage cheese
Qdoba- double meat, extra beans, extra rice, corn tacos shells
walked to the UVa dining hall and got an undergrad to swipe me in
1 banana, apple, 1 orange
~32 skim milk
~2.5 bowls low fat granola
some ham
1 mug yogurt poop machine thing


That's legit but some filing food, which is probably what did you in.


Then I walked to the bathroom, shat my brains out and vomit/burped for like 30 minutes. Then I walked home and now I'm feeling pretty normal, which I find kind of odd. I was expecting a more dramatic effect, for better or for worse. Thoughts?

Glad you are feeling better. See how it goes tomorrow. Next time, you might try a longer feeding window, and try easier to digest foods, particularly at first...

Samuel Hughes
12-09-2010, 07:02 AM
AM Update: Slept pretty well, had to pee a couple times. Feel pretty normal this morning, maybe slightly better recovered/fresher in the legs. Back on the standard diet, 3 eggs in the morning with some cottage cheese, salmon and greens during the day, big meal/window post wo (including some 60-100g carbs). Venison stew with veggies and some rice in it tonight. I also am considering keeping the 10g of dextrose insulin spike at the end of my workout until I decide its not doing me any favors.


PM:
Let my partner do the programming. Wasn't "strongman" stuff but I had fun

5x 40 sledge // 15 Ab wheel or banded lateral rotations // Jump Roping
- not sure what the rotations are called but I liked them

250ft 100lb DB Farmers Walk

5x10 65lb Fat Grip Overhead Extensions // 30lb DB Curl

5x10 50lb Tricept Rope Pushdown // 15 lb DB Bent Over Fly

Actually pretty fun. Low intensity, still feel fresh except my arms.

Samuel Hughes
12-10-2010, 03:48 PM
5×2 185lb Power Clean

6×3 185lb+ Band Speed Squat // 4×6 60lb Dips

4×6 230lb Trap Bar Deadlift // Banded GHR

Conditioning: 5x 50ft 4 Plate Prowler Push // Pull


Fajitas Texanas after, didn't eat the tortillas

Samuel Hughes
12-11-2010, 11:55 AM
30x 125lb Fat Grip Hang Clean // Press
~7:15, I like the press but need to think about whether its worth detracting from my overhead press below

3,2,1,3,2,1,3x 145lb Overhead Press // 60lb Wide Grip Pullups – first day of the ladder progression, felt solid

Yoke:
2×6 110lb Snatch Pull // Clean Pull// Trap Bar Row – 86 this, but keep the Tbar rows
5×3 145lb Clean From Blocks// 10x 15lb Bent Over DB Rev Fly
4×10 225, 275, 315, 275 Shrug // 85lb Seated BTN Press



Venison stew after

Arien Malec
12-11-2010, 12:04 PM
Venison stew after

Mmmm. Venison....

Samuel Hughes
12-11-2010, 12:18 PM
Mmmm. Venison....

It's pretty awesome. I have actually had some luck posting a venison wanted add on craigslist. People who have taken too many/have some left from last season are willing to dump it for as little as $2/lb.

On another note, I hope its mostly glycogen replenishment, but my BW is up 6lbs since Wednesday, even after a massive BM this morning.

Arien Malec
12-11-2010, 01:49 PM
Glycogen + water, yes.

Samuel Hughes
12-12-2010, 02:47 PM
Rest Day

Low carb, raining outside. Probably watch some football, stretch, etc.

My partner is headed home for the break Wednesday. Since I am going to be at home for 10 days after christmas, I am planning to do a volume phase starting 12/16, details to be hashed out.

Samuel Hughes
12-13-2010, 04:04 PM
Didn’t sleep well, which was strange. I ate enough and rested basically all day. Woke up at 7, got ready for work then decided to make myself go back to bed and slept better till 10. I ate some catered chicken that I’m hoping caused the issues.

3×3 90lb Power Snatch //20x Ring Pushup

11×3 235lb Squat – worked on form, depth, and speed, wave loading.

4×10 7 Plate Leg Press // 185lb SLDL // 4 Plate Calf Raise

4×10 70lb DB Row – dropping the weight and going very strict on these. superset with HSPUs when I have more in me.

Samuel Hughes
12-14-2010, 04:51 PM
Mediocre Sleep again, I had a little sweat going which makes me think I was lysing some bacteria from that chicken.


3x 235, 245, 255lb Bench Press- just checking where I am

3×10 135lb Reverse Grip Bench // 4×8 45lb Wide Grip BTN Pullups

4×6 65lb Dips // 75lb Fat Grip Curl and Press

4×10 70lb Fat Grip Overhead Extension // 30lb DB Curls // 40lb Rope Pushdowns

Conditioning: 5x 40 Sledges // 30 Banded Lateral Rotations


Stirfry at the dining hall after, slightly more modest "carb up" for tomorrow.

Samuel Hughes
12-15-2010, 05:33 PM
Progressively worse sleep throughout this week. Fuck. I’m going to lift and do some carbs tonight. If it doesnt get better I’m taking time off until it does.

3×3 135lb Clean and Jerk

5×3 220lb Front Squat // 190lb Push Press – Still struggling on the Push Press.

3×3 340lb, 2×2 350lb 3×1 360lb Deadlift – wave & ladder loading, add weight next session

5x50ft 3 Plate Prowler Back Pedal // Push // Row

Carb Up 5-8pm (includes lifting): 1 cup oats, 1 cup apple jacks, 1 cup lowfat granola, 2.5 cups Fat Free cottage cheese, 2 scoops whey, 1 banana, 2 oranges, Burrito bowl with quadruple meat, extra rice, and 3 hard taco shells.


I had planned this too be more modest, but last night was bad enough that I figured fuck it, rather overdo this and sleep then fuck up another night just cause I was pussy-footing.
Next time, do with no artificial sweetener… its a carb up so why the fuck am I not using real sugar.
Applejacks and raisin brand crunch are the shit.
Thinking about moving the schedule around a little bit so I can most productively do carb ups on Monday or maybe Sunday (week starts) and Thursday (deadlifts moved to allow for more recovery time).

Samuel Hughes
12-16-2010, 04:06 PM
Snowed last night. Slept significantly better though still not perfect- maybe 7 hours, waking up once or twice. Felt good enough to train today, but I’m going to go ahead and take it easy… especially since my truck likely can’t make it out of my driveway in the snow. Diet today was pretty solid I think, try to go very low carb for a couple days:


3 eggs in coconut oil, coffee with coconut milk
1/2 a jerk chicken from eppies, steamed brocolli and collards
lots of sliced turkey + olive oil + salad
Maybe 5oz pulled chicken with veggies, 1 egg, and coconut oil.



If I sleep decently, I probably will hit the gym tomorrow.

Samuel Hughes
12-17-2010, 05:37 PM
Slept much better. Woke up at ~5am, took 10 mins then was back asleep till ~9am. Diet today: 12 eggs, spinach/egg beater fittata, coconut milk, 2 cups FF Cottage cheese before workout (30g carbs), coconut milk+whey after, big stir fry for dinner with onions, brocolli, some shredded carrot, snap peas, chicken and steak.

5x1 205lb Power Clean - 10lbs heavier than I meant to...207lb is my PR. I blacked out after racking the bar on the 5th one. Little bit scary.

6x3 185lb+ Band Speed Squat // 8x3 RTO Dips- saw these on another log, looked interesting. A little clumsy today

4x6 280lb Trap Bar Deadlift // Banded GHR

3x100ft 3 Plate Prowler Back Pedal // Push // Row - longer distance, less reps. Back Pedal was taxing

Samuel Hughes
12-18-2010, 07:07 PM
Good sleep last night, huuuge plate of scrambled eggs for breakfast this morning. Same thing of cottage cheese right before I lift.

3,2,1,3,2,1,3,2,1x 145lb Overhead Press // 2,3,4,2,3,4,2,3,4x 80lb Chins – up the press next time

4×8 100lb Trap Bar Rows // 3 Plate Pullover Machine

10x 230, 280, 320, 280lb BB Shrug // 90lb Seated BTN Press

4×10 15lb DB Lateral Raises // Rev Fly

Samuel Hughes
12-19-2010, 11:36 AM
3x 85,95,105lb Power Snatch

11x3 240lb Back Squat (15lb waves) - bar speed was slow on the last set. Jump to 10lb waves at 245lb and stay there until speed is consistent

4x6 250lb Trap Bar Deadlift // Banded GHR

2x100ft 3 Plate Prowler Back Pedal // Push // Row

Carb Up (11:30-2:30) : 1 cup oats, ~12oz milk, 2 cups cereal, huge bowl of fruit, 2 cups cottage cheese, pork burrito bowl w/ rice, 1 digestive enzyme. NOMNOMNOM



On a side note, I am really bad at evaluating my status quo. For instance, I was really tempted to skip this carb up. But I think I needed it cause my enthusiasm/attitude is pretty high right now that that stuff is in me. I need to figure out some decent signs that shit is breaking down so I know when to back off and eat more.

Arien Malec
12-19-2010, 03:23 PM
Glad to know it's working for you.

Here's another good article:

http://www.leangains.com/2010/03/intermittent-fasting-set-point-and.html

Samuel Hughes
12-20-2010, 04:23 PM
8×3 70lb Incline DB Press // 175lb Rev Grip Bench

4×6 65lb Dips // 75lb Fat Grip Curl and Press

10 mins: Ab Wheel // Lateral Rotations // Sledging

4×10 30lb DB Curls // 65lb Skull Crusher // 65lb Wrist Curls // 65lb Overhead Extensions

Good Format, need to figure out a solid exercise pair for the beginning, then I’ll stick with it.


Carbs: Apple, 1/4 cup oats


On a side note, found out that the guy that's been trying to get me to come to the MMA place is now leaving to train with Matt Hughes for 3 months...apparently he is pretty good.

Derek Simonds
12-21-2010, 06:55 AM
Then it is probably a pretty good place to train. I like what you are doing on your food intake.

Samuel Hughes
12-21-2010, 08:56 AM
Then it is probably a pretty good place to train. I like what you are doing on your food intake.

Yeah thats what I was thinking. He trains at the MMA Institute of Charlottesville. They hold classes in a lot of discplines, but there is BJJ/Muay Tai place a lot closer. I have pretty much made up my mind to join one of them for 3 months (or until I move out of Charlottesville), just not sure which.

Thanks go the comments on the diet. Arien and Derek have been very encouraging/helpful. It's been a long time since I wasn't sporting an 8-pack, but at this point, I'm definitely willing to exchange it for consistent sleep and ability to train.

Samuel Hughes
12-21-2010, 03:34 PM
Woke up at 6am unfortunately. ~6 hrs of sleep, kinda fitful too. Felt pretty good when I got to the gym however, even debated doing deads today. Also, I think I am officially back into a “powerbuilding” split…so be it...damnit.

3,2,1,3,2,1,3,f 150lb Overhead Press // 2,3,4,2,3,4 80lb Chins – failed because I goofed on my breathing

3×12 85,95, 105lb Trap Bar Rows // 2,2.25,2.5 Plate Pullover

10x 225,275,325,275lb (to F) BB Shrugs // 95lb Seated BTN Press

50x15lb DB Rev Fly // Lateral Raise

Lots of ball work and lat stretching in hopes of pulling tomorrow, felt oh so good.

Carbs: ~ 250g Sweet potato, 3/4 Cup Oats, added some maca powder…tastes like shit. (~75g total carbs)

Samuel Hughes
12-22-2010, 04:03 PM
Went to a brewery last night for this guys birthday. Bad sleep/morning but solid lift

3x3 135lb Power Clean

8x135lb, 6x185lb, 3x205lb, 5x225lb Front Squat*- look for 6 reps next time.

2x3x342lb, 1x2x352lb, 2x1x362lb Deadlift**- failed on 3rd triple

3x100ft 3 Plate Prowler Back Pedal // 4 Plate Push

Calf Raises and Stretching, going straight to the airport

Carbs: ~ 3cups kefir (40g), ~250g Sweet Potato (50g) - ~100g total

Samuel Hughes
12-23-2010, 05:03 PM
A day to be jealous of:

1.5lbs fresh wild alaskin salmon last night

~9 hours solid sleep

4 eggs and steak for breakfast

Helped my dad move about 2 tons of charts cause he's closing his office - call this "training"

A session on his $100,000 spinal retraction table

Salad with beef for lunch

2 hours bikram yoga

Carbs: fresh pear and greek yogurt

Free range pork chop, salad for dinner.

Awesome 24 hours.

Arien Malec
12-23-2010, 06:48 PM
Excellent day!

Derek Weaver
12-23-2010, 07:13 PM
Indeed a good day.

Samuel Hughes
12-24-2010, 12:45 PM
Decent sleep, not incredible. Back at the Y in Birmingham so workouts are haphazard again.

~2hrs Bikram Yoga – fasted

3×135,1×155, 2xf170, 1×165,1x170lb Overhead Press (PR) – stoked on this. more than my BW (but not for long!)

12x85lb, 12x95lb, 20x105lb Hammer CurlBarThing Row // 3x12x50lb DB Lat Pullover – heavier on the last set of rows next time

4×20 80lb DB Shrug (no chalk or straps and shitty bars) // 4×10 95lb Seated BTN Press – bump to 100lbs nex time

50x15lb DB Rev Fly

50x15lb DB Lateral Raise

Carbs: Plain Greek Yogurt, Sweet Potato, honey baked ham -(hard to say, at least 100g total)

Arien Malec
12-24-2010, 03:14 PM
BW press is no joke. Congrats!

Derek Simonds
12-25-2010, 08:54 AM
BW press is no joke. Congrats!

Agreed super solid lift!

Samuel Hughes
12-25-2010, 09:57 AM
Merry Christmas! Much family, friends and, most importantly, beef tenderloin!

Agreed super solid lift!

BW press is no joke. Congrats!

Many thanks guys. It was fun. I failed it twice, dropped down 5 lbs, then got fired up and took a third attempt. Up it went.

Samuel Hughes
12-26-2010, 05:06 PM
Definitely putting on some holiday weight that isn’t all muscle. Real honey-baked ham is hard to stay away from. Still at the Y so just making do…



11×3 240lb Back Squat (15lb Waves) – repeated from last week, bar speed slightly better, add weight next time.

4×10 185lb RDL // 70lb BB Lunge

4×12 90lb Seated Calf Raise

4x80sec Escalator thing w/ 15??lb Vest @120 steps/min – closest thing I could think of to sled pushing. This was a bitch.



Carbs: Large Sweet potato, honey baked ham (~100g…ish)

Samuel Hughes
12-27-2010, 06:01 PM
Found a gym that I hope to be able to test in called ICON. It was packed today at 4, but if I go in a bit earlier I hope it will be ok. Feeling a little run down right now, so I popped 50,000IU of Vit D with dinner



5×5 70lb Steep Incline DB Press // 155lb Rev Grip Bench

4×6 65lb Dips

~ 10 Mins Sledging // Ab Wheel // Lateral Band Rotations

4×10 65LB Skull Crusher // 30lb DB Hammer Curls // 40lb Overhead Extensions

Some Rev Hypers to try and ease some DOMS


Carbs: Small sweet potato, a few blackberries (~50g)

Samuel Hughes
12-28-2010, 03:07 PM
Felt pretty bad last night, less than good sleep. I’m going to take it kinda easy and hope that I feel good for a test session in the next couple of days.


3x BW, 45,90, 100lb Chin – meh, not a good day to test a PR, music sucked, atmosphere sucked, mood sucked.

10x 95, 105, 115lb Trap Bar Rows // 10x50lb Pullover – add weight on the rows

4×10 225, 275, 325, 275lb Shrugs // 20lb DB Reverse Flies

6x100ft 3 Plate Prowler Row

some longish distance of 3 Plate Prowler Drag- working on this glute DOMS still.



Carbs: small sweet potato, orange (~60g), maybe some alcohol tonight.

Samuel Hughes
12-29-2010, 04:04 PM
Day 1 of year end test, results tomorrow or Friday. Today was Power Clean, Overhead Press and Squats.

Samuel Hughes
12-30-2010, 11:53 AM
Day 2 of year end test. Going to do bench today and see how I feel. If things are good, I'll go ahead and deadlift, if not, deads are tomorrow.

Derek Simonds
12-30-2010, 01:45 PM
I am ready to see your results! How did it go?

Samuel Hughes
12-30-2010, 03:38 PM
I am ready to see your results! How did it go?

So far so good. I wasn't up to deadlifting today, hopefully tomorrow. I have videos, which I have never done before. If I can figure out how to get them off the camera and edit and stuff, I'll give a full report tomorrow. It has been a blast though.

Samuel Hughes
12-31-2010, 12:52 PM
Year end test: In October/Goal/Test

BW: 155lb/None/165lb

Powerclean: 175lb/225lb/205lb - least important of my goals, technique, not strength at fault at this one. At some point i'd like to spend more time on Oly stuff but not now.

Overhead Press: 152.5lb/175lb/175*lb (PR)- maybe a tiny leg on this, but I'm counting it. Totally fresh I definitely have it.

Back Squat: 270lb/300lb/315lb(PR) - This was a major goal and I crushed it. Very stoked. Form wasnt great but it was a huge PR

Bench Press: 2x252.5lb/275lb/285lb (PR) - wasn't that important to me but happy I got it

Deadlift: 5x330lb/400lb/405lb (PR) - also very stoked on this one. Definitely not perfect form but it went up.


Tested these over 3 days. Vids to come as soon as I get it together.



Videos: Sorry, I have no clue how to do this and bumbled my way through it

Squat 1x285,295,305,315 (http://www.youtube.com/watch?v=ArN5QwYvoPw)

Deadlift 1x390, 405 (http://www.youtube.com/watch?v=TWddFuJIu34)

Overhead Press: 1x155,165,170 0x175, 1*x175 (http://www.youtube.com/watch?v=gH9FweGtK9A) - notice the leg

Bench Press 1x285? (http://www.youtube.com/watch?v=hfT3N4HEKU8) - this might actually 275. 285 was more of a struggle.

Cleans: 1x205, 0x215 (http://www.youtube.com/watch?v=OzCRThrbpeY)

Arien Malec
12-31-2010, 07:02 PM
Nice! 500/400/200 are perhaps realistic for next year. Good BW gain at a lean %BF.

Samuel Hughes
01-02-2011, 09:42 AM
Nice! 500/400/200 are perhaps realistic for next year. Good BW gain at a lean %BF.

Thanks brother! That would be pretty cool...

Rest day today, some BW stuff out of boredom.

Carbs: none of significance

Samuel Hughes
01-02-2011, 12:54 PM
9×3 245lb Back Squat (20lb waves) – speed and form was ok but inconsistent. Repeat next session.

4×10 135, 155, 175, 185lb (15x) RDL – up it next week.

Some Calf Raises

5x100ft 3 Plate Sled Back Pedal
5x100ft 4 Plate Sled Pull



Carbs: 3/4 Cup Oats, 1/2 Grapefruit, yogurt (~70g)

Samuel Hughes
01-03-2011, 05:04 PM
3,2,1,3,2,1,2fx 150lb Overhead Press // 5,4,3,5,4,3,4x 80lb Chins

3×10 100, 120 140lb(15,5,5) Trap Bar Rows // 150lb Wide Grip Pulldowns

4×10 225, 275, 325(15), 275(15) BB Shrugs // 100lb Seated BTN Press

3×10 15,20,25lb DB Lateral Raise // 20, 35, 30lb Curls - 20x 15lb Finisher

Carbs: 1/2 cup oats, apple bar thing (~60g)

Samuel Hughes
01-04-2011, 05:19 PM
5x5 55,65,70,75(8x), 55(8x)lb Steep Incline DB Press // 160lb Rev Grip Bench

4x6 55,65,65,75(10x),55(10x)lb Dips - add 5 lbs

4x10 60lb Skull Crush // 5x Overhead Ext

Abs



Carbs: <1/2 cup Cream of Rice (~50g). Carb up tomorrow probably.

Samuel Hughes
01-05-2011, 05:02 PM
3x 95lb Power Snatch, Overhead Squat, 2 Position Snatch

10x2 185lb +light Band Speed Squat

4x10 80lb Lunge // GHR +red band

Some Calf Raises

4x100ft 3 Plate Prowler Back Pedal (Uncle)

2x100ft 4 Plate Prowler Push

Carb Up: 1/4 cup cream of rice, 1/2 cup oats, 2 cups soup, rice, big bowl of Cereal
(~200g)

Samuel Hughes
01-06-2011, 02:26 PM
Not a very good day, I was rushed and am stressing over moving and staying on top of things.

Some 155lb Cleans

3×10 116, 136, 156(20x)lb Trap Bar Rows // 60lb Chins – add weight on the rows.

5×3 175lb Push Press // 8x100lb Seated BTN Press

2×352, 1×362, 1×372, 2×352, 1×362, 1×372 Deadlift – probably should have deloaded after a sloppy max last week…

3×10 15, 20, 25lb; 20x15lb DB Lateral Raise

3x100ft 3 Plate Prowler Row

3″ Curls & Stretching



Carbs: <1/2 Cup Cream of Rice (~50g)

Samuel Hughes
01-07-2011, 04:30 PM
A lot I should probably record here. I am quiting my job in lab. My buddy is moving to Telluride and I realized… what the fuck am I waiting for. I am young, in shape, have the support of my family, and freedom. It’s a family tradition to bum out west for at least a season and I’m stoked to do so. So I’m off as soon as I can get everything together. Needless to say this is putting me under a good bit of stress in the short term, but I am excited. felt beat around 2pm, but rallied and glad I did:

15mins cardio, ~HR of 150

5×5 55,65,70,75(10x),55lb Steep Incline DB Press // 5x160lb Rev Grip Bench- +2 Rep PR, add weight

4×6 57, 67, 77(10x), 57lb Dips – +2 Rep PR, had to work for it.

4×10 60lb BB Skulls // 5x Overhead Ext – try 65lb on set 1 next time.



Carbs: >1/4 cup Cream of Rice (~50g)

Arien Malec
01-07-2011, 06:35 PM
Going to be a ski bum for a year? Sounds awesome...

Samuel Hughes
01-08-2011, 03:32 PM
Going to be a ski bum for a year? Sounds awesome...

Yeah, it does. I am desparately trying to sublet my place in Charlottesville if you know anyone, haha.



Probably should have taken today off, but a guy wanted to train with me and offered me a ride:



3x 95lb Power Snatch, Snatch Balance, Overhead Squat, Two Position Snatch

3×10 116, 141, 166(18,7,3x) lb Trap Bar Rows // 150lb Wide Grip Pulldowns

3,2,1,3,2,1,3,2,1x 135lb Overhead Press – did a reset here.

4×10 225, 275, 325(20x), 275(20x)lb Shrugs // 100lb BTN Press

3×10 25,20,15(30x)lb DB Lateral Raise

4x ~40ft 1 Plate Prowler Plank Pull

Hammer Curls, 3″ Curls



Carbs: >1/4 Cup Cream of Rice (~50g)

Samuel Hughes
01-09-2011, 01:48 PM
Scale is broken at the gym so I dunno what my BW is right now. I definitely am getting bigger, but my stomach is definetly less defined when not flexing. Some is probably fat, but I think some may be do to lack of ab training because my programming is already so full.

3x40kg Hang Snatch, Power Snatch, Overhead Squat, 2 Position Snatch

12x3 245lb Squat (20lb waves) - add weight, 15lb waves at 235, 250, 265.

4x10 135,165,195(20x), 135lb RDL // 20x Calf Raise

5x100ft 3 Plate Back Pedal

5x100ft 6 Plate Prowler Drag



Carb Up: 40g Glucose, 1/2 cup Cream of Rice, Rice & CHicken soup (~200-220g)

Derek Simonds
01-09-2011, 03:46 PM
Have a great time being a ski bum. I regret not being a ski / bike / european / surf bum for at least one season. I have basically worked my entire life. Enjoy everything.

Samuel Hughes
01-09-2011, 07:06 PM
Have a great time being a ski bum. I regret not being a ski / bike / european / surf bum for at least one season. I have basically worked my entire life. Enjoy everything.

Thanks, I'll be searching for a job there too. There's a lot of history involved, but basically I finished school a year early and was taking time before starting a career to have those elusive "learn about the world" experiences. The lab has slowed and the highlight of my day has been the gym for some time now... so time for a change.

Samuel Hughes
01-10-2011, 03:11 PM
Got the first part of my physical done today, BP 110/70, HR 65, BW 166 and no prostate check. I mentioned having to pee in the night, and was actually surprised he didn't have me strip down. Talked about my libido and sleep problems. I am getting bloodwork done Thursday including thyroid, a1c, testosterone, lipids, chemical panel, etc. I couldn't talk him into an ASI, at least unless some of the other numbers come back funny. I'll post the results when I get them.



3x10 116, 141, 166(20,3,3x)lb Trap Bar Row // 150lb Lat Pulldown - up the weight next week

3,2,1,3,2,1,3,2,1x 140lb Overhead Press - glad i reset this felt good

4x10 225, 275, 345 (15x), 275(15x) Rev Grip BB Shrug // 100lb Seated BTN Press- I am falling out of love with shrugs, liking the trap bar rows a lot more.

5x10 30,25,20,20,20lb DB lateral Raise

6x~40ft 1 Plate Prowler Plank Row

2x100ft 5 Plate Prowler Row



Carbs: 1/4cup cream of rice (~40g)

Derek Simonds
01-11-2011, 08:19 AM
I will be interested to see your workup. It is my turn to get in and get my physical I just haven't got it done yet.

Samuel Hughes
01-11-2011, 06:17 PM
Still working on a subletter. Stress is getting to me

5×5 60,70,75,80(7x),60(7x)lb Steep Incline DB Press

3×8 165lb Reverse Grip Bench

4×6 57,67,77(10x),57(10x)lb Dips – little better, try to hit 11 next time then add weight.

4×10 65,60,60,60lb BB Skulls // 5x Overhead Ext

5×10 30,25,20,20,20 DB Lateral Raises

Ab Wheel


Carbs: 250g sweet potato (~50g)

Samuel Hughes
01-12-2011, 02:13 PM
Blood test tomorrow AM, have to quit eating at 8pm


3x 90lb Power Snatch, Overhead Squat, 2-Position Snatch

7×3 215lb Front Squat (20lb Waves) – hit 235 for 2 and it was sloppy, lost my chest without a belt.

4×10 95lb 18″ BB Step Up // GHR + Red band – these were kinda hard, trying to choose between lunges, split squats and step ups.

5x50ft 4 plate Prowler Drag // Back Pedal

~80x Ab Wheel, some with Red Band




Carbs: 250g Sweet potato, clementine, some oats (~90g)

Samuel Hughes
01-13-2011, 04:04 PM
Blood drawn at 8AM, ate venison, several eggs and brazil nuts at 730pm last night, so I am interested to see my lipids. Also getting testosterone done, but no differentiation between bound and free, which I have read is an issue with low-carb diets. Finally, woke up with some morning wood for the first time in a few weeks.

Chest has some DOMS going on… not sure if its from Tuesday or the beltless Front Squats yesterday.

3×3 155lb Power Clean

3×325, 2x 355, 1×375, 3×325, 2×355, 1x375lb  Deadlift- struggling on deads these days. not sure whats up.

3×10 140, 160(20x), 160(10,3,3) lb Trap Bar Rows // 140lb Lat Pulldown – add weight

5×5 40,50,55,60(10x),40(10x)lb 1-Arm DB Push Press // 8x 105lb Seated BTN Press – giving DB PP a shot, shoulder hurt at first but slot the elbow into the lat and it felt solid.

3×10 80lb DB Rows

5×10 30,25,20,20,20 DB Lateral Raises

50x Ab Wheel against band



Small Carb Up: 250g Sweet potato, oats, keifer, rice soup (~150g)

Arien Malec
01-13-2011, 04:31 PM
Blood drawn at 8AM, ate venison, several eggs and brazil nuts at 730pm last night

Reading Tim Ferris?

Samuel Hughes
01-13-2011, 06:34 PM
Reading Tim Ferris?

Haha, I have been meaning to but I haven't gotten around to it yet. Why, what did I do?

Arien Malec
01-13-2011, 07:42 PM
I would skip it, not worth it. He recommends eating lots of meat and eggs and brazil nuts to elevate T levels.

Samuel Hughes
01-14-2011, 11:45 AM
I would skip it, not worth it. He recommends eating lots of meat and eggs and brazil nuts to elevate T levels.

meat and eggs I get, but the only special thing I know about brazil nuts is high sat'd fat & selenium content. What was his reasoning?

Arien Malec
01-14-2011, 11:52 AM
The selenium...

Samuel Hughes
01-14-2011, 06:25 PM
The selenium...

No idea how that induces testosterone production


Thought about not coming in today, but glad I did. Thought I was under recovered but today was solid. Should take a day or two off soon though.

5×5, 60,70,75,80(10x),60(10x)lb Steep Incline DB Press

3×8 165lb Reverse Grip Bench

4×6 57,67,77(11x), 57(10x)lb Dips

4×10 65,65,60,60lb BB Skull // 5x Overhead Ext

70x Ab Wheel against Red Band

5×10 30,25,20,20,20lb DB Lateral Raise

Carbs: 250g Sweet potato, other minor stuff (~60g)

Samuel Hughes
01-15-2011, 03:11 PM
Seriously hoping to get a sublet tonight. Finger's crossed/praise allah or whatever you do when you need help.


3x90lb Power Snatch, Overhead Squat, 2-Position Snatch/Overhead Squat

3x295lb Squat -3 rep PR

7x3 250lb Squat (15lb waves)- solid, add a couple sets next time

5x5 225lb Snatch Grip RDL // 160lb Lat Pull down- trying to find a BB exercise to hit the hamstring better with. Only feeling this when I do a sloppy rep and the bar drifts away from me.

8x50ft 4 Plate Prowler Back Pedal

75x ab Wheel against red band - 3 days off abs now.



Carbs: Rice & venison stew, kefir (~125g)

Samuel Hughes
01-16-2011, 01:17 PM
Watched the Hurt Locker last night. I had low expectations from what friends said, but I really enjoyed it. Sublet worked out, so I am going to take tomorrow off and clean and pack.


3×3 155lb Power Clean

3,2,1,3,2,1,3,2,1 145lb Overhead Press – add weight

3×10 140, 170(15,5,5), 170lb Trap Bar Rows

4×10 105lb Seated BTN Press

5×10 30,25,20,20,20lb DB Lateral Raise

3x100ft 4 Plate Prowler Row


Carbs: kefir, apple other small stuff (~50g)

Samuel Hughes
01-17-2011, 01:56 PM
Can’t not come in. Jesus. I am continueing with DB incline and BB Flat Bench because I think I would run out of DBs on the flat pretty fast. Would prefer to switch it up though.


5×5 60,70,80,85(5x), 60(10x)lb Steep Incline DB Press – PR +5lbs

3×10 165lb Reverse Grip Bench Press

4×6 62, 72, 82(7X) 62(11X)lb Dips

4×10 65,65,65,60 Skulls //Overhead Extension // 30,25,20,20lb DB Lateral Raise

400ft of 4 Plate Prowler Push // Drag


Carbs: Some dextrose mid workout (~20g)

Samuel Hughes
01-18-2011, 07:41 PM
Rest day, cleaned out my apartment which sucked. Stress is a little high.

Carbs: no biggies

Samuel Hughes
01-19-2011, 05:22 PM
Poor rthythm today in the gym, pretty meh overall. Starting a round of tribulus, brand is “Tribupro”. for now, 2 pills at 450mg, 40% saponins, 19% Protodioscin. Also, lowering carbs for like week to see how quickly I can get to feelining lean again.


3x 90lb Power Snatch, Overhead Squat, 2-Position Snatch/Overhead Squat

9×3 250lb Squat (15lb waves)- not great. Poor rhythm and was told I am not as deep as I thought. Need to find a camera. Probably still go up next time.

5×5 205lb Snatch Grip from deficit RDL // GHR + red band

3x100ft 2 Plate Prowler Push // Backpedal

4x50ft 4 Plate Prowler Push // Drag

50x Ab Wheel against Green Band


Carbs: 2/3 Grapefruit, ~15g Dextrose (~40g)

Samuel Hughes
01-20-2011, 04:37 PM
Slow pace but good lifts

5×5 65,75,80,85(7x)65(10x) Steep Incline DB Press

3×3 225, 245, 265lb Bench Press – call this a PR

3×8 175lb Reverse Grip Bench

4×6 62,72,82 (9x), 62(12x)lb Dips

4×10 65lb Skulls // 5x Overhead Extension // 30,25,20,20 DB Lateral Raise

4×17 Ab wheel + Green band // Some 4 Plate Prowler for my sore legs.



Carbs: Maca powder, dextrose (~30g)

Samuel Hughes
01-21-2011, 07:05 PM
Got a 2″ iron rod fabricated into a 7′, 76lb fat bar. Pretty sweet. http://semileslog.files.wordpress.com/2011/01/20110122-013145.jpghttp://semileslog.files.wordpress.com/2011/01/20110122-013205.jpg


3×3 125 FB Power Clean

9×3 335lb Deadlift (20lb waves) – no skin on my right thumb… felt like working some volume

5×5 40,50,60,65(10x),55(10x) DB Push Press // 8x 80lb Seated FB BTN Press

5×5 190,210,220,230(8x),190(10x) Trap Bar Rows // 5x165lb Pulldown\

5×10 30,25,20,20,20 DB Rev Fly

4×20 Ab Wheel+Green Band // Prowler Rows


Carbs: Maca, dextrose (~30g), some drinking tonight.

Samuel Hughes
01-22-2011, 12:35 PM
3x90lb Power Snatch, Overhead Squat, 2-Position Snatch/Overhead Squat

7×3 255lb Squat (20lb Waves)

5×5 215lb Snatch Grip Box RDL // GHR + small band

4×22 Ab Wheel + Green Band // 4x50ft 3 Plate Prowler Push// Drag// Back Pedal



Carbs: started out with just dextose mid workout, but feeling a little worn out so beans/fruit/cereal/milk (~150g). Hope to be able to go tomorrow morning before I drive out.

Samuel Hughes
01-23-2011, 08:44 PM
AM workout then the long drive to Birmingham. Got my blood work back, but I'll have to type that up when I get a chance.



5x5 60,70,80,85(8x),60lb Steep Incline DB Press

4x6 63,72,82(11x),62lb Dips - add weight

5x5 165lb FB Incline Press

4x10 75lb FB Skulls // Overhead Extension

Ab Wheel+Green Band // DB Lateral raises



Carbs: dextrose+ other stuff (~30g)

Samuel Hughes
01-24-2011, 03:20 PM
Back in globo gym in birmingham. Sucked at first but glad I did it. Working on getting my shit together for colorado.



3x3 115lb Hang Cleans

3,2,1,3,2,1,3,2,1 150lb Press - PR

Best I can remember:

5x5 3 Plate T-Bar Rows // 175lb Pull Downs -closest thing I could find to a trap bar, stood relatively upright

5x8 115lb Seated BTN Press // 30lb DB Rev Fly

Some more T-Bar Rows and DB Rows

Curl Machine

FB Curls



Carbs: Kefir (~30g)

Arien Malec
01-24-2011, 03:33 PM
Nice work on the press

Samuel Hughes
01-24-2011, 04:31 PM
Nice work on the press

Thanks mate. Been working a wider grip, pulled it in a little and felt a lot more powerful.



Fucking had to type this up because they don’t have electronic copies…

-Of note: I was eating a lot (6-12) eggs/day and had ~1lb of Liver the night before the test

Sample Diet:

3 eggs, piece of chicken, collards, coffee with coconut milk
Green Salad with Salmon,
Whey, Cottage Cheese, eggs, and some amount of carbs b/t 0-100g for the workout
Big Veg Stir fry with 1-2lbs of meat
Maybe a small snack before bed
Supplements:

5000IU Vit D (10k every other day)
~3g Fish Oil
~5g Creatine
.5-1g ALA
Digestive enzyme with PWO shake
Results:

CBC

WBC 4.6
RBC 4.19 6.60-6.20
Hemoglobin 14.7
Hematocrit 42.7
MCV 101.8 85-95
MCH 35.1 28-32
MCHC 34.4
RDW 10.6 11-14
Platelets 211
Neutrophil % 42.2
Neutrophil Absolute 2.2
Monocyte % 6.7
Monocyte Absolute 0.3
MPV 6.8 7.8-11
Basophils % 0.5
Basophils Absolute 0
Eosinophils %R 2.2
Eosinophils Absolute .1
-Conclude: pretty normal, my red blood cells are fewer, larger, and higher in hemoglobin

Lipids

Cholesterol 253.6 0-200
Triglycerides 65.6
HDL 52.2 35-70
LDL 188 0-130
LDL/HDL 3.6 0-2.8
-Conclude: High cholesterol. Proabably dietary, going back for particle size 1/25 I think

TSH

2.93
Random stuff

A1C 5.0
Est Avg Glucose 97
Albumin 4.6
Alkaline Phosphatase 52.5
ALT 40.7
AST 39.2 13-39
Total Bilirubin .4
BUN 43.2 7-25
Calcium 9.6
CO2 27.5
Creatinine 1.0
GLucose 76
Total Protein 72
Sodium 138
Potassium 4.1
Calc GFR 99.3
Testosterone 472
Conclude- Little worried about A1C as I don’t eat many carbs. Maybe stress related. AST is associated with excess alcohol, which is certainly not the case with me. I will probably stop taking creatine for a while as I am a minimal responder and hopefully will see some resolution in the BUN.

Samuel Hughes
01-25-2011, 05:16 PM
More blood drawn this morning. Yesterday I only had 3 eggs in the morning and chicken curry for dinner (as opposed to 6 eggs+1lb liver for dinner last time) . Interested to see what my lipids look like. Feeling under recovered so a little carb up tonight. No sled so I experimented with some other stuff.



3x 95lb Power Snatch, Overhead Squat, 2-Position/Overhead Squat

3x9 255lb Squat (20lb waves) - pretty inconsistent. some too close to grinders

2x10 185lb, 135lb High Bar Squat

5x5 215lb Snatch Grip Deficit RDL // GHR + my shitty rubber band -

3x20 TUT leg press// Seated Calf Raise



Carbs: started out with just a grapefruit while lifting, but then some apples, milk, and oats tonight (~100g)

Samuel Hughes
01-26-2011, 12:36 PM
These stints at home are becoming little mass gains. Basically unlimited quality meat and I take advantage of it.



5x5 65,75,80,85(8x),65(8x)lb Steep Incline DB Press

4x6 65,75,85(8x) 65lb Dips - no chains so DBs for now

5x5 145,155,165,165(8x), 145lb FB Incline Bench

4x10 75lb FB Skulls // 5x Overhead Extension

5x8 30,25,20,20,20 DB lateral Raise



Carbs: some fruit and milk (~60g)

Samuel Hughes
01-27-2011, 02:58 PM
Mind is scattered right now. Still trying to pull my stuff together for this trip. Trained lightly though I probably should have taken a day off. Low back felt pumpy in the rack pulls but my midback is tired as I type this.


5x5 255lb FB Rack Pull (1 box)- hoping to train tomorrow so I did these instead of deads. tried to double overhand but... hahaha no way.

5x5 55,60,65,70(8x),60lb DB Push Press // T-Bar Rows

4x8 115lb FB Seated BTN Press // T-Bar Rows - try for 2 sets of 10 next time.

5x5 175lb Pull Down

Curls, FB Curls


Carbs: some grapefruit, apple, other smallies (~60g). Missing the dextrose, I do think that insulin spike made a difference in recovery.

Derek Simonds
01-28-2011, 06:20 AM
I can double overhand my fat gripz up to 185 for reps. Over that it is all singles for me. I think I worked up to around 225 last time double overhand singles. Definitely a good exercise.

Samuel Hughes
01-28-2011, 03:47 PM
No sled so still playing with accessories. In my fear of having a dormant posterior chain, I think I have started to develop an imbalance (big ass, little quads). Today I played with leg extensions, which I definitely felt.


3xbar Power Snatch, Overhead Squat, 2-position Snatch/Overhead Squat

5×5 165,185,205, 215(8x), 185(8x)lb HB Squat – reset here, giving HB a shot, and mixing up the rep scheme.

4×10 GHR + band // 75lb FB Single Leg Squat

3×15 100lb TUT Leg Extension – last set drop set

did some elliptical @120 HR. felt sloooooow.



Carbs: 5 wintOgreen mints..hahaha (~40g

Samuel Hughes
01-29-2011, 06:12 PM
Trying to get the last of my stuff together to leave in the morning.


5×5 65,75,80,85(9x),65 lb Steep Incline DB Press

4×6 65, 75, 85(11x) 65lb Dips – PR +3lbs, one in the tank

5×5 145, 155, 165, 175(6x), 145lb FB Incline Press

12,10,10,10 75lb FB Skulls // Curls

Tricep Pushdown Dropset

5×8 20,25,20,20,20 DB Lateral Raise


Carbs: 1/2 pack sweet tarts! and yogurt stuff (~40g)

Samuel Hughes
02-01-2011, 09:48 PM
2 days driving and a day job hunting makes the longest break from training I have had in a long time. Not sure what is going to happen but my computer broke so my updates on this log will be minimal

Derek Weaver
02-01-2011, 09:54 PM
Is that hunting AS your day job? Or are you hunting for a day job? Listing professional hunter on your resume would be cool...

Samuel Hughes
02-03-2011, 07:16 PM
Hunting for day job, haha. I just dished out too much money to get my computer fixed. I 'll be reading shit again and update this log with things I think are worth posting.

Tried to workout this morning. Its going to be minimal as its cold and I have little equipment (I am squatting off a bench press in an unheated open garage). It also may fall apart if the guy who owns the weights comes and gets them. I need to get some straps, an ab wheel and figure out some feasible pulling motions in zero degree weather.



5×5 185,195,205,215(6x),185(6x)lb Squats – way hard.

5×5 135,145,155,165(6x),135(6x)lb Incline Bench

4×10 75lb FB Split Squats // BW Ring Dips



Carbs: Grapefruit (~40g)

Samuel Hughes
02-05-2011, 12:44 PM
Got on the mountain yesterday. It was pretty good, I'm rusty but its cool. Also hoping that I have the job/lift pass situation worked out. Trained today but the altitude, cold, or my attitude is seriously affecting my strength. Also got well hammered last night which didn't help

5x3 185,195,205,215,225 (5x)lb HB Squat - altitude, cold, attitude...I dunno but strength sucks.

3x10 135lb TUT Squats

5x5 145, 155, 165, 175(6x), 145(8x) FB Incline Bench

4x10 BW Ring Dips

3x10 135lb BB Rows // 20lb DB Rear Raises

Carbs: sweet tarts, banana (~60g)

Samuel Hughes
02-07-2011, 11:09 PM
5×3 185,195,205,215, 225(7x)lb HB FB Squat- felt muuuuch better. I used the FB out of laziness but kinda liked it.

4×6 BW, 10, 20(8x)lb, BW Ring Dips // 3×10 145lb TUT Squats

5×5 145,155,165,175(7x),145(7x)lb FB Incline Press – tweaked my shoulder cause I missed my improvised rack. fuck.

4×10 135lb BB Rows – start ramping these somehow.

DB Rear Raise – bothered my shoulder so I left them




Been getting dumped on. My legs are constantly worked but the skiing is good. Due to meet with a couple guys in the AM at Snowmass.

Arien Malec
02-08-2011, 08:36 AM
Break yourself into the skiing (or it will break you :-)

Samuel Hughes
02-08-2011, 07:59 PM
Break yourself into the skiing (or it will break you :-)

I hear you. I can't figure out how much its taxing me either so eating right is a challenge as well.

Samuel Hughes
02-09-2011, 01:50 PM
Went to Ajax at ~1015 and tried to meet up with some housemates to get a couple runs in. Had a GREAT day. Sunny, a little chilly, tons of snow left. Ran under Ruthies/FIS mostly and was tearing some good lines. Finished about 130 and got some training in. Work tonight, hope it goes better.

Training:

5x3 185,195,205,215(8x),185(8x)lb Snatch Grip Deadlift - probably do these like squats. if I can get some bumpers I'll forget the negatives and be set.

4x6 135,145,155(12x),135(12x)lb Pendlay Row

4x12 135lb BB English Row

3x10 30lb DB Curls

5x5 75lb FB Curls

Ab wheel

Carbs: who knows.

Samuel Hughes
02-10-2011, 02:06 PM
Another great morning on Ajax. I skied kristies a bunch, don't have the stamina to ace it yet but I was skiing well. Instead of jumping on Gent's Ridge, if you go just past it and into the trees theres a great glade with some bumps. Then take the gondola up and you have a pretty solid setup. Trained some squats today, not as great as last time but I spent the morning skiing.

Training:

5x3 195,205,215,225,235(4x)lb HB Squats

12,10,10 145lb TUT Squats

12,12,12 135lb Snatch Grip RDL

Ab Wheel

Work tonight, hope it goes well. The 'rents get here tomorrow so I'm excited for that.

Arien Malec
02-10-2011, 02:19 PM
Trained some squats today, not as great as last time but I spent the morning skiing.

I'm not sure about your priorities :-)