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deeder
09-20-2009, 10:20 PM
Mid January I suffered a pretty major tear in my lower back. It wasn't lifting related but it had me unable to lift anything for about a month and a half after. I had just pulled 596lbs in competition on December 21st and I was pulling just the bar in absolute agony only a few short weeks later.

I was pretty strict about getting back in the gym even though I couldn't do much. I had to bench with my legs up because laying on the bench with my feet on the bench had me in incredible pain. I couldn't squat anywhere near depth even with just the bar.

I think I finally squatted 135lbs about a month and a half after the initial injury. Now, 8 months later, my strength is back and I'm even a little stronger than I was before. I've put on some gear a handful of times but most of my training has been completely raw, rarely even putting on a belt.

I've tried to focus on flexibility and core strength and I've been mostly trying to build some mass. I tried to start a regular program a couple of times but I either got bored or found my back couldn't quite take it. I've basically been going entirely by feel, alternating high reps and low reps. Working out whatever days I feel like. Sometimes I go 4 days in a row, sometimes I take 5 days off. Whatever feels right and whatever I'm working around.

Before my meet in December I was close to 230lbs. I lifted at 220lbs after some light cutting. My weight is down to about 205lbs and I feel much healthier and I look better too!

Anyway, now that you have a feel for where my training is at and where I've been the last 8 months... I've made my decision to get back in to something consistent. I'm going to follow the Strong(er) program by Dave Tate (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2943). It's not geared towards competitive lifters or athletes, but rather towards someone with a good background in weight training who wants to get stronger, look better and be healthier. I might do a meet again this December just because this is my final year as a Junior and it would be nice to bump the records I hold a little higher. Powerlifting just isn't my primary goal right now.

So today was my first day of the Strong(er) program. Here's what it looked like:

Phase 1 - Day 1 - Week 1:

Started with the prescribed warmup workout and ab work.

Squats: 135lbs x 10, 225lbs x 8, 275lbs x 8 --> strip set to 225lbs x 5
GMs: 135lbs x 10, 185lbs x 5, 205lbs x 7 --> strip set to 185lbs x 5

Pulldowns: 50lbs x 10, 100lbs x 15, 120lbs x 10 --> strip set to 100lbs x 5
Front BB Press: 45lbs x 10, 75lbs x 15, 95lbs x 10 --> strip set to 75lbs x 5

BB Stepups: 10 reps each leg, no rest, 5 reps each leg with 135lbs
Calf Raises: 135lbs x 15 reps -- extremely slow with pauses at top and bottom

The paired exercises were done as supersets (I think that's what it's called..) Anyway, for example, I did my 135lbs x 10 for squats then 135lbs x 10 for GMs, etc... All sets were ~60 seconds rest in between. This phase is all about GPP and damn this workout had me in a sweat!

I finished with the prescribed restoration work. It was a good workout and I was pretty surprised how much the ab work at the beginning and the little rests took out of me. I'm going to modify my diet a little to fit in to what Dave recommends, I'm not far off anyway. I'm excited to see where this takes me after reading all the reviews and testimonies of people who have already followed phase 1, 2 and 3.

LuNa
09-21-2009, 03:28 AM
Good to have you back. Good luck with the program!

johnnyo_99
09-21-2009, 07:40 AM
good luck man, you'll work your way back up in no time.

deeder
09-21-2009, 09:01 PM
Thanks guys! It's good to have a goal in mind even if that goal is just to follow through with a program.

Today wasn't a training day. The program just called for some steady state cardio. For that I walked the dogs at a pretty hard pace this morning for 20 minutes. We also had obedience class with the dogs today which was an hour of walking/jogging around with the Zedd (my Rottweiler/Lab cross).

deeder
09-22-2009, 08:19 PM
Warmup and ab work as prescribed.

Bench: 135lbs x 8, 205lbs x 8, 225lbs x 8
V-Bar Row: 100lbs x 8, 140lbs x 8, 160lbs x 8

DB Flies 40's x 8
Rear Delt: 8 x 25lb plates

Tricep Ext: 50lbs x 8, 90lbs x 6
EZ Bar Curls: 50lbs x 8, 90lbs x 6

Restoration work as prescribed.

deeder
09-25-2009, 07:43 AM
Last nights workout...

Warmup and ab work as prescribed...

Squat: 135lbs x 10, 225lbs x 8, 315lbs x 6, 275lbs x 10
SLDL: 225lbs x 10, 2 x (315lbs x 8)

Pulldowns: 140lbs x 12, 160lbs x 8
DB Press: 40's x 12, 60's x 8

Reverse lunges holding dumbbells: 2 x (9 each side x 50's)
Calf Raises: 2 x (12 x 45lbs)

Restoration work as prescribed.

deeder
09-25-2009, 11:22 PM
We took the puppies for some HIIT around the lake today. It wasn't very high intensity to be honest... Kristen came with me and she was a little slower than I was expecting. Anyway, I might do some more cardio to make up for it tomorrow.

deeder
09-27-2009, 09:11 PM
Phase 1 - Week 2 - Day 4:

Warmup and ab work as prescribed.

Bench Press: 135lbs x 10, 185lbs x 15
Barbell Row: 185lbs x 15
DB Bench: 60's x 15
Rear Delt Raises: 25lb plates x 15
Tricep Extensions: 50lbs x 20
EZ Bar curls: 50lbs x 15

Restoration work as prescribed.

deeder
10-04-2009, 09:49 PM
Phase 1 - Week 3 - Day 3
Warmup and ab work as prescribed.

Wide Stance Squats: 135lbs x 10, 225lbs x 7, 275lbs x 12
Straight Leg Deadlifts: 225lbs x 10, 315lbs x 13

Wide Grip Pulldowns: 50lbs x 15, 140lbs x 10
BB Shoulder Press: 115lbs x 10

Reverse Lunges: 115lbs x 10 each leg

Restoration work as prescribed.

I missed a couple updates in the log but i won't bother adding them in here now. I haven't missed any workouts despite having had a pretty wicked head cold and being busy as hell with school and work.

deeder
10-08-2009, 08:45 PM
Forgot to update after last workout which was day 4 of the program... We finally ordered some bands so I've got the mini's, monster mini's, lights and average bands. I benched with the monster mini's on Tuesday and here's what I did today....

Warmup and ab work as prescribed.

Squats:
135lbs x 8
135lbs x 8 + average bands choked
135lbs x 8 + average and light bands choked
185lbs x 8 + average and light bands choked
225lbs x 8 + average and light bands choked
275lbs x 6 + average and light bands choked

Kristen has been working at Gold's gym for a while now as a personal trainer and I finally broke and got a membership there so I'd have some place to do some cardio. They also have a pretty sweet array of kettlebells. Anyway, the bars at Gold's here are pretty flimsy bars and even with 225lbs and the bands they were bending/whipping like crazy.

Good Mornings:
2 x (8 x 225lbs)

Pulldowns:
8 x 120lbs
8 x 160lbs
6 x 200lbs

DB Shoulder Press:
45's x 8
2 x (60's x 8)

Stepups on to a bench:
2 sets of 8 each leg holding 35lb dumbbells. This was easy on the right side but my left knee was hurting a bit during these...

Seated Calf Raises:
2 x (8 x 45lbs) -- super light but for some reason these always make my calves cramp up

Walked for 10 minutes at a pretty good pace on the treadmill. I was planning on doing 20 minutes but walking on the treadmill is just sooooooooooo boring!

Funny side note... I was on my way to goodbye to Kristen and I had a guy stop me and ask if I played for "them" as he pointed at my t-shirt. I was wearing an old hockey t-shirt from when I played for the Hawks (in peewee). So I said, "Oh, haha, no this is from like 8 years ago!" and then he was all in awe and I had to explain that no, it's just from peewee hockey! Anyway, I thought it was pretty damn funny.

deeder
10-13-2009, 09:53 PM
Slept about 4 hours last night... Was supposed to squat, sldl, and then a bunch of other stuff but I did the squatting and pretty much crashed.

Warmup and ab work as prescribed...

Squats:
135lbs x 10
135lbs x 8 -- add green bands wrapped around 45lb plates on the bottom
135lbs x 6 -- add purple bands wrapped around 45lb plates on the bottom
225lbs x 6
225lbs x 8 -- add loose suit bottoms and loose belt
315lbs x 6 -- tight belt

I think I'm close to being able to fit in to my 47 Metal King Squatter. The 48 was really really loose on me... It's pretty stretched out so who knows... The bands probably added about 200lbs at the top I'd guess. Wrapping them around the 45's at the bottom made a big difference. I only have 1" dumbbells so I can't get enough weight on there to hold the bands down.

Sidior
10-13-2009, 10:05 PM
Really cool training in here, gl with the new log!

Coke
10-14-2009, 09:56 AM
Really cool training in here, gl with the new log!

Same here man, wish you the best.

deeder
10-18-2009, 08:31 PM
Really cool training in here, gl with the new log!


Same here man, wish you the best.

Thanks for the positive comments guys! I finally feel like I am back on track. Life is busy thought and it's a struggle to stay consistent. I am working 40 hours a week, taking two 4th year university classes, own a house, have 2 dogs (with 1 night of obediance training) and some social life on top of all of that! I can't wait until I am done university... That will free up a lot of time. I didn't take any classes this summer and I had all sorts of free time to do whatever I wanted... Oh well, I sound like I am complaining but I love my life and I wouldn't change a thing!

Here's my last two workouts:

October 16, 2009:

Bench: 135lbs x 10, 2 x (8 x 185lbs)
BB Row: 2 x (225lbs x 6) -- ugh... double overhand grip is BRUTAL
DB Press: 2 x (70's x 8)
Band face pulls: 2 x (black band x 8)
Band tricep pressdowns: 2 x (doubled blacks x 8)
BB Curls 2 x (65lbs x 8)

October 18, 2009:

Squats 135lbs x 15, 225lbs x 10, 275lbs x 13
GMs: 185lbs x 10
Wide Grip Pulldowns: 120lbs x 10, 160lbs x 12
Front BB Shoulder Press: 95lbs x 10, 135lbs x 8
DB Stepups: 35's x 10 each leg
Seated Calf Raises: 45lbs x 15

I did some HIIT on the treadmill for 15 minutes after lifting today. My weight has been climbing up a little bit lately. I;m weighing about 208lbs most days. My next competition will be the Annual Last Chance competition in December this year. I hope to compete at 198lbs and destroy some of the provincial records.

Stumprrp
10-19-2009, 10:15 AM
hey man good lifting in here

deeder
10-20-2009, 06:49 PM
hey man good lifting in here

Thanks dude! Nothing like what's going on in your log!

deeder
10-20-2009, 06:53 PM
Today's workout:

Warmup and ab work as prescribed...

Close Grip 1-board Press: 135lbs x 20, 185lbs x 8, 225lbs x 6
Cable Row: 90lbs x 20, 180lbs x 8
DB Flyes: 40's x 6
Rear Delt Raises: 25's x 8
BB Curls: 45lbs x 20, 95lbs x 6
Two arm seated DB extension: 40lbs x 20, 60lbs x 8

Clifford Gillmore
10-20-2009, 07:07 PM
Get Kristen to post again.



And Strong(er) sucks. I heard it gets brutal!!

Coke
10-21-2009, 08:36 AM
Efforts are damn good Deeder.

deeder
10-22-2009, 10:19 PM
Get Kristen to post again.



And Strong(er) sucks. I heard it gets brutal!!

I mentioned it to her and her comment was "Risk10k was pretty much the only guy that wasn't a creep". Who knows, she might get back on here someday.


Efforts are damn good Deeder.

Thanks dude! I try :)

deeder
10-22-2009, 10:32 PM
Well today I flew from Regina to Quebec city. We're moving an office from Ste. Foy to Levis so I'm here as IT support during the move.... Anyway, there's a gym right across the street from the hotel so I hit it right after I checked in...

Squats: 135lbs x 8, 225lbs x 8, 275lbs x 8
SLDL: 225lbs x 8, 315lbs x 8, 365lbs x 6 -- my grip started giving out by about the 3rd rep on the last set. The knurling on the bars was terrible and I had no chalk so I guess it's to be expected
Pulldowns: 120lbs x 8, 180lbs x 8, 225lbs x 6
DB Shoulder Press: 50's x 8, 60's x 8, 70's x 8
Reverse Lunges: 135lbs x 16
Calf Raises: 2 x (90lbs x 8)

I did 15 minutes of pretty intense cardio to finish up. There was a really cute girl at the counter and about 3 minutes after I came in a guy went up there and started talking to her and he was there the entire time I was working out. It was hilarious!!!

Clifford Gillmore
10-23-2009, 01:10 AM
I mentioned it to her and her comment was "Risk10k was pretty much the only guy that wasn't a creep". Who knows, she might get back on here someday.

LMAO!! I should try harder then. Is she doing her art stuff, I havn't checked DeviantArt in years.

Coke
10-23-2009, 08:24 AM
We're in the same field man...way to be keeping it on track while away from home on business.

deeder
10-25-2009, 02:22 PM
LMAO!! I should try harder then. Is she doing her art stuff, I havn't checked DeviantArt in years.

Yup she's still doing that stuff. She's doing a lot more photography lately too. I got her a Canon Rebel T1i for her bday this year and she's loving it.


We're in the same field man...way to be keeping it on track while away from home on business.

That's cool :)


Today's workout:

Bench Press:
135lbs x 15 -- real slow
135lbs x 20
185lbs x 10
225lbs x 6

Seated Cable Row:
120lbs x 15
165lbs x 12
195lbs x 10
150lbs x 12

DB Press:
60's x 10
70's x 10
80's x 10

Cable Face Pulls:
105lbs x 12
135lbs x 15

Rope Tricep Extensions:
75lbs x 15
90lbs x 15
105lbs x 12

DB Curls:
35's x 15 each arm
40's x 10 each arm

Preacher Curls:
65lbs x 10
85lbs x 10

DB Shrugs:
85's x 10
100's x 10

I bought some "Supercharger" a few days ago. This was the first high rep workout on it and it gave me a ridiculous pump. By the time I finished the cable rows my arms, chest and back were all pumped up and when I got to the curls I could barely do them because my triceps were so damn pumped. Haha, it was great :)

deeder
10-29-2009, 01:18 PM
Well I was supposed to work out Tuesday night when I got back... But I flew out of Quebec at 5:45am (3:45am at home), wrote an exam at 2:30pm and then basically crashed after playing with my dogs for a bit when I got home. I did Tuesday's workout last night instead:

Warmup as prescribed.

Squats with green and purple bands:
135lbs x 6
225lbs x 6
275lbs x 6 -- add belt
315lbs x 6

GMs: 225lbs x 6
Pulldowns: 120lbs x 15, 160lbs x 6, 200lbs x 6
BB Shoulder Press: 95lbs x 10, 135lbs x 6, 155lbs x 6
Single Leg Extensions: 65lbs x 8, 80lbs x 6
Standing Calf Raise machine: 1pps x 15, 2pps x 6, 3ppsx6, 4ppsx6, 5ppsx20

Got fed up adding weight to the calf raise machine so I blasted out a big high rep set to finish off.

Recovery work as prescribed and 15 minutes on a hydro-massage bed.

Stumprrp
10-29-2009, 02:10 PM
thats a good 5 change at the top, nice work

deeder
10-30-2009, 07:02 PM
thats a good 5 change at the top, nice work

Yeah man my squat has been kicking some ass lately. My bench on the other hand feels like it has gone way down. I've had some wrist tendonitis going on for a few months now and I can't even put my thumbs around the bar. I can barely bench 135lbs without being in pain.

Anyway, here was today's crappy bench workout:

Close Grip: 135lbs x 15, 185lbs x 12, 185lbs x 10
Underhand BB Row: 2 x (12 x 185lbs)
DB Flies: 2 x (25's x 12)
DB Rear Delt Raises: 2 x (25lbs x 12)
Cable Tricep Extension: 12 x 50lbs, 10 x 70lbs
Cable Bicep Curls: 2 x (10 x 50lbs)