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Old 08-28-2008, 03:11 PM   #1
Charles Moreland
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Default Charles' Strength to Power log

Original log was up on powerathletesmag.com but has since taken a drastic turn for the worse. Seems I will also be making a perma shift to performance menu.

If PAM ever comes back I will edit this post and possibly three other posts to repaste the previous entries. My formal strength training was started on 7/29/08.

I am currently:

5'9"
163 pounds
8.3% bf

Injury Status
Left distal biceps tendon appears fully healed, however tendinosis like pain has begun to start in what feels like my brachialis. Pain appears to be coming from the superior tendon and not the insertion.

Current Goals:
2x bodyweight squat
2.5x bodyweight dl
1x bodyweight dips
.5x bodyweight pull ups
1x bodyweight OH press
32" standing vertical
9'5" broad jump
front and straddle splits

Goals on hold:
Iron Cross
Front Lever
Planche
Pike Press

Goals Achieved:
Back Lever - Spring 08
45s Tuck Planche (fair) - April 08
Rock Solid Handstands - Jan 08
Slackline Handstand (8 second hold) - July 08
225# Squat - 8/27/08
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Old 08-28-2008, 03:12 PM   #2
Charles Moreland
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Alright so this is my first post. My name is Charles Moreland and I'm a 20 year old traceur, martial artist, sculptor, personal trainer, and soon to be avid gymnast. I meant to start this log much earlier yet ran into an issue with bicep tendinosis and had to go on hiatus for over 5 months. Elbow is almost back to 100% and my routine has become much more structured; enough to hold a log.

I plan to use this log to track my progress in strength to hopefully work my way up to gymnastics strength sets like the front and back levers, planches, and perhaps even the iron cross.

At the moment my routine is simple following the Starting Strength program. I am one week into the program.

Wednesday -
Squats 3x5 145#
DL 1x5 145#
Chest Press 3x5 110#
HSPU 3x5 bodyweight free wall

Dead lifts were a little weak due to soreness. Decided to take it a little easy.

Body comp info -
male
20 years old
7% bf
Was 152 upon starting this program. Now 157 lbs
5' 9"

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

Friday -

Squats - 3x5 165#
DL - 1x5 165#
OH Press - 3x5 100#

I think I'm dead lifting improperly so I'm going to have to go back Monday and use an empty bar to nail out the kinks. I also think I more or less skimmed the dead lift section of starting strength. I'll do some more research for Monday.

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

Been on the road so it's been hard for me to update. Monday was my last formal workout.

Squats 3x5 - 175#
Deadlift 1x5 - 175#
Chest press 3x5 - 120#

Monday was a pretty big jump on all lifts for me and I felt great while doing them. I'm seeing some serious image changes as well as just personal strength changes while performing everyday exercises. My bodyfat has jumped up to 8% according to a bio electric impedance tester which isn't exactly reliable, but does show weight gain. I'm sitting at 159 lbs now.

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

Ok finally got back to my lifts for a day this week. I used Chris' gym and was able to get his instant feedback on my form.

Squat 3x5 - 185#
Deadlift 1x5 - 173#
Chest Press 3x5 - 130#

Cooldown PT work on elbow 15# curls suppinated, nuetral and pronated. 150 reps
GHR 30 lbs 3x10

Feeling really strong especially after this weekend. I'm up to 160 lbs now and still have only put on one percent body fat. Chris watched me like a hawk on my deadlift form and gave me some really helpful cues to get my form correct. I'll look to increase the DL and chest press more next time.
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Old 08-28-2008, 03:13 PM   #3
Charles Moreland
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Wednesday workout

Squats 3x5 - 190#
Deadlift 1x5 - 185#
OH Press 3x5 - 110#
Chest Press 3x5 - 135# (I was feeling *really* good yesterday)

Warm down
15# curls for PT work on injured elbow
30# GHR 3x10

Jumped up again in my squats which felt amazing. Still working on the deadlift and felt like I was really really pulling hard to keep that weight. I'm going to try to invest in a camera to watch my form. Really happy with my chest press. Making some pretty quick jumps in that.

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

Friday Workout

Squat 3x5 - 195#
Deadlift 1x5 - 190#
Chest Press 3x5 - 140#

Warm up - C2 rower 2 minutes / air squats

Cooldown - 20# PT curls for tendinosis / 35# GHR 3x10

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

Squat 3 x 5 - 200#
OH Press 3 x 5 - 105# (For some reason this is the only exercise I cannot see massive gains in each time I come back to it...)
Deadlift 1 x 5 - 195#

Rings - Bulgarian Ring Dips 3 x 5
Alternating side straight arm push ups 3 x 5

Attempted RTO dips....fuck that. Did 1 and made probably the best face imagineable. Rings were barely turned out too

GHR 45# 3 x 10

A little ticked off by my OH press still. Any one that can give me some insight in that?
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Old 08-28-2008, 03:14 PM   #4
Charles Moreland
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Wednesday -

Squat 3x5 - 205#
Deadlift 1x5 - 205#
Bench press 3x5 - 135#

Pull ups 3x3 - slow and controlled felt alright. very slight "sore" pain this morning.
3x7 - assisted with 50 lbs

GHR 3x10 - 55#


Dead lift felt amazing. I feel this was the workout I needed to finally get my deadlift weight up to standards. 205 felt relatively easy so I feel I can bump this up come Friday. I did alot of ring yesterday so I didn't think it was wise to increase the bench much.

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

PAM down for two workouts
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Old 08-28-2008, 03:27 PM   #5
Charles Moreland
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Workout Wednesday 8/27

Warmup -
2 minutes rowing
20 airsquats
10 push ups

Workout -
220# Squat 3 x 5
220# DL 1 x 5
145# Bench 3 x 5

Cooldown -
Back extensions 55# 3x10
Stair Machine (half goofing off half serious for Urbanathlon)

Pt work on elbow -
12# left arm curls 3x15 (I feel these do nothing anymore for my condition)
50# Lat Pulldown 2x30 eccentric/concentric (I think I might start working these more along with some gravitron work to get my elbow/brachialis back into pull up condition)

I did one squat rep of 225 for the sake of getting 225 as it has been a big milestone for me since beginning. After looking back, or rather remembering back seeing as PAM is down with my log, it has been a month since starting this program. I started at 95# squats and have since put on 14 lbs of bodyweight and 2% of bf. As strong as I feel, I may be moving too fast. I'll sit at 225 for a couple work outs and slow down my progression a bit.
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Old 08-28-2008, 03:46 PM   #6
Steven Low
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No way you can move too fast with linear progression. Unless your form is deteriorating you should keep going.
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Old 09-07-2008, 10:57 PM   #7
Charles Moreland
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Saturday workout 9/6

Warm up -

Skipped warm up. Came directly from an hour or so of parkour. Was feeling pretty good.

Workout -

245# Squat 3x5
225# Deadlift 1x5
50# Weighted dip 3x5

Elbow -

85# Lat Pulldown 3x5

So I jumped an extra 5 pounds without realizing which felt amazing...after the fact. Doing the actual squats was another story but a friend watching me didn't notice much fault in form. I dropped to 225# deadlift due to form inadequacies. I'll get video up as soon as I can. Dips felt great and I'll continue to increase them each work out.

Elbow wise I think I found something to get the strength back. A PT previously mentioned working the endurance of the muscle but after several weeks on that I noticed no change. I think this new pt routine is what I need to regain my strength slowly and safely.
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Old 09-07-2008, 11:09 PM   #8
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1. Don't do DL right after squatting... too intensive. Do it at the end.

2. If DL doesn't improve you may need to reload on it. Depending on your biomechanics you might be a stronger squatter.. but DL should be able to catch up and surpass eventually. I'd definitely like to see a vid though.

3. Hopefully the elbow gets back soon.. just don't aggravate it. Foo.
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Old 09-09-2008, 07:02 AM   #9
Charles Moreland
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Ah, I always list the DL after my squat but DL is always done at the end.

Monday Workout 9/8

Warm up -

2 minutes rowing
20 airsquats
10 push ups
135# rock bottom iso hold 30 seconds

Work out -

250# Squat 3x5
55# Weighted Dips 3x5
225# DL 1x5 (Still waiting on form)

PT Work -

90# Lat Pulldown 3x5
150# leg abducter machine 3x10 (This was mostly just an experiment to test a different theory as to why I am unable to do straddle splits)

Stretching as always was my cooldown. Which, by the way, my front splits are now only several inches off the ground, down from what used to be 15+ inches at the beginning of this program. Although kicking utilizes a different stretch mechanism, they have felt infinitely better than before and I can now kick waist height with relative ease.

My squat felt absolutely beautiful. Can't say much on that except that I'll keep pushing until form gives out. I'm estimating around 275 it will give, but I won't dawn on that too much. 300 here I come.

Dips are also getting pretty damn strong and I'll continue increasing 5#s every workout until my triceps tell me otherwise.

I'm going to keep saying it, two weeks now after switching strategies with my elbow and I haven't felt a lick pain. Progress will be slow but I'm sure I've got it this time.

As one more note, cookies are officially out of my diet as I was rushed to the emergency room after picking up and eating a cookie that was not labeled properly and contained chunks of food (walnuts) that I'm deathly allergic too. I'm slightly upset as I kept this food as my one last connection to high sugary foods. Oh well.
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Old 09-10-2008, 10:06 PM   #10
Charles Moreland
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Wednesday Workout 9/10

Warm up-

2 minutes rowing
20 airsquats
10 push ups
170# rock bottom iso hold 30 seconds

Workout-

255# Squat 3x5
60# Weighted dips 3x5
225# Deadlift

PT -

95# Lat Pulldown 3x5


I felt like a damn champion doing 255. My 5th rep on the last set was the first instance where I actually found myself grunting while pushing. Perhaps some screaming will come out by 300.

Dips also felt great. I do need to make a note however to start bringing elastic bands to the gym because I think 60 is all the chain belt is meant to hold.

Dead lift is still slacking. Still attempting to get a video camera to get some footage for you Steve. Sorry for the wait.

On a less high note...I've lost two pounds. I know this comes from being a college student while also being involved in as much shit as I am involved with, but I seriously need to figure out a way to get enough calories when I'm on campus. If this means going to the store more than once every week and a half or so then so be it. I'd like to keep my linear progression going until 300.
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