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Nathan Stanley
01-04-2011, 12:59 PM
I'm starting a new training log for my non-CF workouts. I am going to start cleaning things up in ernest on Monday, January 10. I'll record my weight, some measurements, etc.

I'm going to start lifting again using Pavel T's simple 5x5 lifting workout. Here's the basic schedule:
Monday-Heavy Squat
Tuesday-Heavy Bench
Wednesday-Heavy Deads
Thursday-Squat
Friday-Bench

Today's workout:
5x5x225 Squat

Nathan Stanley
01-10-2011, 01:25 PM
Weigh-in today for our work contest: 255! That is by far the heaviest I've ever been. I have been purposefully sandbagging the past month to try and pad my first weigh-in.

I'm going to be following Tim Ferriss' diet guidelines and Pavel's 5x5 one lift a day program for the foreseeable future.

Today's workout:
Squats--5x5 x 235lbs

FYI, I'm starting light to be able to work into things easily. I really should have about 50lbs more on the bar. I might choose to make larger jumps in the next few weeks.

Nathan Stanley
01-11-2011, 01:00 PM
Bench 5x5x195

No struggle other than to wait five minutes between sets. I was at 4 minutes when I started most.

Nathan Stanley
01-12-2011, 12:15 PM
Day Three of the 100 Day Challenge. Feel good, except I forgot to eat breakfast until mid-AM. I couldn't figure out why I felt hungry.

Workout: Deads 5x5x275lbs--easy. The hardest part is waiting a sufficient period of time to lift again. Of course, things will get tougher as the weight gets closer to what I'm capable of lifting.

Nathan Stanley
01-17-2011, 09:15 AM
This is from last Thursday.

Light day for Bench and Squats

Squats-5x5x205lbs

Bench-5x5x185lbs

Nathan Stanley
01-18-2011, 09:57 PM
Had an official weigh-in today--@246--down 9 lbs from last Monday. Some of the difference was weighing in after lunch.

Bench day--5x5x205lbs

Nathan Stanley
01-21-2011, 11:03 PM
Deads yesterday 5x5 285lbs

Nathan Stanley
01-22-2011, 02:06 PM
Weighed in at 238.8 this AM. Not bad.

Nathan Stanley
01-24-2011, 09:39 AM
Official Weigh-in today with pants, socks, t-shirt on--@243.5 lbs--down 2.5 lbs. Not bad. Was 238.6 before taking a shower this AM w/out clothes on.

Nathan Stanley
01-25-2011, 08:14 PM
Bench day-215lbs x 5 x 5

Nathan Stanley
01-26-2011, 12:05 PM
Dead lift--295 lbs x 5 x 5

Nathan Stanley
02-01-2011, 07:29 AM
Yesterday's weigh-in 237.4 (official on the scale 240.25 which is -3.25 from last weeks). Today I weighed in at 236.4 which is probably a bit more accurate since I'm still losing water weight from Saturday.

Squats-265 lbs x 5 x 5

Nathan Stanley
02-01-2011, 09:06 PM
Bench day--5x5x225 lbs

Nathan Stanley
02-03-2011, 10:14 PM
Deads 5x5x305 lbs

Nathan Stanley
02-05-2011, 10:08 AM
Saturday weigh-in--232.4lbs

Light Bench/Squat day:
Squat-205lbs 5x5
Bench-185lbs 5x5

Nathan Stanley
02-07-2011, 02:41 PM
Weigh-in today: 233.4

Squats: 275 lbs x 5 x 5

Nathan Stanley
02-13-2011, 05:12 PM
I'm going to do four weeks of the work outs for the Warp Speed fat loss program. I will get a weigh-in tomorrow morning, but after my workout today I was 231. My guess is I'll be around there tomorrow AM.

Day 1 Week 1
1a Squats 275 lbs x 2 x 5 (90 sec rest between each lift, alt between the exercises)
1b Dumbbell Bent Rows 60 lbs x 2 L/R x 6

2a Jump Squats w/ 45 lbs plate x 3 x 10
2b Bent rows w/ 60 lbs x 2 L/R x 6 (60 sec between each lift)

3a Step-ups (24" box) 2 x 15 L/R (60 sec between supersets only)
3b Dips x 2 x 12

4a DB Squat w/ a plate under my heels x 2 x 15 (2x60 lbs DB) (Same rest as 3A/B)
4b Push Press 2 x 12 x 40 lbs L/R

Metcon
Jumping jacks x 30 sec/Jumping rope x 90 sec
Single leg burpees x 30 sec/Jumping rope x 90 sec
Mtn Climbers x 30 sec/Jumping rope x 90 sec
KB Swings x 30 sec/Jumping rope x 90 sec
Jumping jacks x 30 sec/Jumping rope x 90 sec
Single leg burpees x 30 sec/Jumping rope x 90 sec

Nathan Stanley
02-14-2011, 08:01 AM
Weigh-in at home-231 lbs (down about 1.5 lbs)
Weigh-in at school-234 lbs (down about 5.5 lbs)

AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB

5 min rest

20 min run

PM Workout--2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run

Nathan Stanley
02-15-2011, 01:48 PM
Day 3 of the WS program

1a Snatch Grip Deadlift 2x5x275 lbs
1b DB Bench 2x6x70 lbs (90 sec in between each excercise)

2a Snatch Grip Deadlift 2x10x225lbs
2b DB Bench 2x12x70 lbs (60 sec in between each exercise)

3a Split Squat w/ 2x20lbs DB 2x12
3b Standing band pull/row 2x12 (60 sec rest after the superset only)

4a Pull throughs 2x15x40 lbs
4b Plyo Push-ups 2x12

AMRAP in 2 min:
1. Hop Scotch x 10
2. Explosive Step-ups x 10
3. Plank walk ups x 10
4. Squat jumps x 10
2 min rest
Repeat two more times.

Nathan Stanley
02-16-2011, 01:14 PM
AM Workout
• Kettlebell Swings for 60 seconds
• Rest for 120 seconds
• Burpees for 60 seconds
• Rest for 120 seconds
• Kettlebell Swings for 60 seconds
Rest 5 minutes
20 minutes of running.

PM Workout
• Running for 120 seconds
• Walking for 60 seconds
• Running for 120 seconds
• Walking for 60 seconds
• Running for 120 seconds

Nathan Stanley
02-17-2011, 12:56 PM
(90 seconds rest between sets. Alternate
Exercises)
1a Front Squat: 2-3 sets 4-6 reps (225 lbs)
1bChins/Assistant Chins: 2-3 sets 4-6 reps

(60 seconds rest between sets. Alternate
Exercises)
2a Front Squat: 3 sets 8-12 reps (185lbs)
2b Chins/Assistant Chins: 2-3 sets 4-6 reps

(No rest between A & B exercises. 60 seconds rest
between A/B supersets)
3aStep Ups: 2-3 sets 12-15 reps (each leg)
3b Lat Pulldown: 2-3 sets 12-15 reps (w/ bands)

4a DB Squat (Heels Raised): 2-3 sets 12-15 reps --40lbsL/R DB
4b Push Press: 2-3 sets 12-15 reps

Metcon
• Lateral Step Out Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Alternating Step Up x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Plant Walk-Ups x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Lateral Step Out Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Alternating Step Up x 30 seconds

Nathan Stanley
02-18-2011, 08:24 AM
Weigh-in: 229.8

AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB

5 min rest

20 min run

PM Workout--2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run

Nathan Stanley
02-19-2011, 07:53 AM
After 6 weeks, 228.2lbs

Nathan Stanley
02-20-2011, 06:54 PM
Workout 1, Week 2
1a RDL 2x6 x 235lbs (90 sec rest between exercises)
1b Military Press 2 x6 x 135lbs

2a RDL 2x 6x 185lbs (60 sec rest)
2b Military Press 2x 6 x 115lbs

3a Split Squat w/ 20 lbs DB L/R 2x12 L/R
3b Standing band pull 2x12

4a Pull throughs 2x15 x40lbs
4b Plyo push-ups 2x12

AMRAP in 2min w/ 2 min rest in between rounds x3
Hop scotch x 10
Step-ups x 10
Prone step offs x 10
Squats x 10

Nathan Stanley
02-21-2011, 12:40 PM
AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB
120 second rest
60 seconds burpees

5 min rest

20 min run

PM Workout--2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run; 1 min walk; 2 min run

Nathan Stanley
02-22-2011, 12:22 PM
Weigh-in at home--229.2; Official weigh-in at school dressed--233--down 1 lbs officially although I think I'm down 2 or 3 from last week.

(90 seconds rest between sets. Alternate
Exercises)
1. Squat: 2 sets 5 reps x 275 lbs
2. Dumbbell or Cable Row: 2 sets 6 reps x 82.5 lbs L/R


(60 seconds rest between sets. Alternate
Exercises)
3. Jump Squat: 3 sets 12 reps w/ 45lbs plate
4. Dumbbell or Cable Row: 2 sets 6 reps x88.2 lbs L/R

(No rest between A & B exercises. 60 seconds rest
between A/B supersets)
5A. Step Ups: 2 sets 12-15 reps (each leg)
5B. Lat Pulldown: 2 sets 12-15 reps
6A. DB Squat (40lbs x L/R): 2 sets 12-15 reps
6B. Push Press: 2 sets 12-15 reps x 40 L/R

Metcon
• Single Leg Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Spiderman x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Bodyweight Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Single Leg Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Spiderman x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Bodyweight Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery

Nathan Stanley
02-23-2011, 12:35 PM
Weight this AM-229.2

AM Workout:
60 seconds swings w/ 24 kg KB
120 seconds rest
60 seconds burpees
120 second rest
60 seconds swings w/ 24 kg KB

5 min rest

20 min run

Nathan Stanley
03-03-2011, 08:29 AM
Workout of the Day:

Deadlift (225x10 245 x 6)= warm-up
335 x 3, 355 x 3, 385 x AMRAP (5 reps)

...then…

AMRAP in 10 minutes

5 SDHP (#105/#80)
10 Swings (2 Pood/1.5 Pood)

9+1/2

Nathan Stanley
03-09-2011, 12:51 PM
Went for a run yesterday for about 20 min.

Today:
Workout of the Day:

Power Cleans (115x6 135 x 4)= warm-up
185 x 3, 205 x 3, 220 x 4

Nathan Stanley
03-10-2011, 10:09 PM
39 minute run in unbelievably cold driving wind. First 6 minutes were TOUGH, then things picked up.

Nathan Stanley
03-11-2011, 10:49 PM
Workout of the Day:
Bench Press (145x6 155 x 4)= warm-up
225 x 3, 245 x 3, 255 x 4
...then…
Tabata Pushups-14-13-12-11-6-7-7-6

Nathan Stanley
03-13-2011, 04:17 PM
21 minute run.

Nathan Stanley
03-14-2011, 12:59 PM
Deadlift (215x8, 235 x 6, 265 x 5)= warm-up
315 x 5, 385 x 3, 405 x 6

Nathan Stanley
03-17-2011, 09:40 AM
21 min run

Nathan Stanley
03-21-2011, 07:21 PM
Friday's workout:
Workout of the Day:
Bench Press (40x8, 50% x 6, 55% x 5)= warm-up
75% x 5, 85% x 3, 275lbs x 5 reps (AMRAP)

For Monday, 3/21
Workout of the Day:
Shoulder Press (65lbs%x8, 75lbs% x 6, 95lbs x 5)= warm-up
135lbs x 5, 155lbs x 3, 175lbs x AMRAP (5 reps)
...then…
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters
1-2-3-4-5-6-7-8-9-10
Burpees

Time-8:24

Nathan Stanley
03-25-2011, 09:59 AM
Workout of the Day:
Power Cleans (40%x8, 50% x 6, 55% x 5)= warm-up
185lbs x 5, 215lbs x 3, 235lbs x 1
...then…
7 Rounds
5 Squat Cleans (45% of 1RM Power Clean)
5 Ring Dips

Nathan Stanley
03-26-2011, 03:17 PM
Work out of the Day:

5 Rounds for time:

5 HSPU
15 KB/DB swings (52lbs)
15 Box jumps 24”

8:58