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Old 05-29-2007, 10:00 PM   #1
Daniel Myers
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Default The Agony and the Ecstasy

I've decided to make a training log to build up some credibility and pad my post count. Here's the relative statistics:

Age: 25
Height: 5'9"
Weight: 180-185
Fat: 10-15%

I spent the first part of this year focusing on weight gain and went from 170 to about 185. Now I'm getting a little leaner with the goal of being a lean and mean 180.

Goals: Get stronger on the basic movements. I'll be doing my first powerlifting meet in September, so my focus is on the squat, bench, and deadlift, with some assistance lifts and conditioning thrown in. I'm not brutally strong yet, but I've made some solid progress since making strength training my priority last year, and I'm pleased with the way things are going.

Please feel free to post any questions or comments you have.
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Old 05-29-2007, 10:14 PM   #2
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Tuesday 5/29/2007

I usually start with 5 minutes of easy cardio, just to get the blood flowing, but I didn't today because I was afraid the guys from the high school football team were going to show up and take my squat rack.

Joint Mobility:
- head forward and back
- head side-to-side
- looking left and right
- head circles, both directions
- shoulder shrugs, forwards and backwards
- single arm circles, forwards and backwards
- double arm circles, forwards and backwards
- arm hugs
- spinal twists, left and right
- marching in place
- hip circles, both directions
- knee circles, both directions
- wrists, fingers, and ankles

- 10 of each movement for each direction and side

- If you know any good moves I should be doing here, let me know


Squat: 280x8x2
- I do some warm-up sets too, but I don't usually record them


One-arm DB press: 55x8x2 x each arm
- This went up easy, try 60 next week


Tabata thrusters: 45x8x8
- I used the Dan John variation, 8x8 with 10 seconds rest


Barbell side bends: 45x5 95x5 115x5
- had more in me, but I couldn't balance the bar
- use a different barbell with knurling in the center next time


Straight-leg situps: 50
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Old 05-30-2007, 04:58 AM   #3
Allen Yeh
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Quote:
Originally Posted by Daniel Myers View Post
I've decided to make a training log to build up some credibility and pad my post count. Here's the relative statistics:

Age: 25
Height: 5'9"
Weight: 180-185
Fat: 10-15%

I spent the first part of this year focusing on weight gain and went from 170 to about 185. Now I'm getting a little leaner with the goal of being a lean and mean 180.

Goals: Get stronger on the basic movements. I'll be doing my first powerlifting meet in September, so my focus is on the squat, bench, and deadlift, with some assistance lifts and conditioning thrown in. I'm not brutally strong yet, but I've made some solid progress since making strength training my priority last year, and I'm pleased with the way things are going.

Please feel free to post any questions or comments you have.
What will you be shooting for at the meet?
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Old 05-30-2007, 07:07 AM   #4
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My goal is to total 1000. That's a little on the optimistic side, but it's a nice round number.
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Old 05-30-2007, 07:43 AM   #5
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Originally Posted by Daniel Myers View Post
My goal is to total 1000. That's a little on the optimistic side, but it's a nice round number.
Cool, what do your numbers look like right now?
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-Kelly Starrett
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Old 05-30-2007, 09:02 AM   #6
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I haven't done a true max in a long time -- like over a year -- but based on my recent workouts, I'd estimate somewhere around 315-225-400. That's a 940 total, with the real value probably +/- 15 pounds from that. I still have 12 weeks to get prepared, and I've been seeing some good gains recently, so I think getting in the upper 900s is very realistic, with 1000 being a more ambitious goal to keep me focused.

I don't have any meet experience, so I'll have to adapt to the challenge of doing my lifts on someone else's schedule, picking openers, etc., but that's part of the fun.

Just for the record, I do all my lifting totally raw (not even a belt, since I don't own one), and that's how I'll lift in the competition.
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Old 05-30-2007, 07:18 PM   #7
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Wednesday 5/30/2007

Walk 1.25 miles carrying two 25 pound plates.

The plates are the kind with wedges cut out of the center, so you can easily hold them by the rims. I had to stop once for a shoelace and once to get rid of a fly, but didn't need any breaks for my grip or shoulders, which was a little bit surprising. I've done this walk with one plate before, and that's pretty easy, but this was the first time I've tried two.

I'm a big fan of the paleo/evolutionary fitness concept, and I find it consistently interesting that every paleo "guru" has his own ideas about how you should exercise.

Art De Vany is all about short high-intensity workouts, and he uses a lot of machines in his routines.

Frank Forencich (Go Animal) talks a lot about playing, and how exercise should be natural and fun.

I have my own ideas -- different from both De Vany and Forencich -- that are mostly theoretical at this point, since I haven't really had time to test them on myself. I'll be happy to share my thoughts if anyone is interested.

The one thing all paleo guys agree on is that cavemen walked a lot, and they usually did it carrying some non-trivial weight. This is a very roundabout way of saying that I decided to mix in the occasional weighted walk because of my paleo interests. I'm not sure how often I want to do this, since this kind of load bearing can be hard on the joints. Probably no more than once a week, increasing the distance or load very gradually.

We are each an experiment, and every workout is another data point.
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