I figured I'll start up my journal over here as well. Like to have a backup and one of the forums I used to have my journal is no more. Also, this is a perfect time as I'm more or less starting over from a year off from any kind of consistent or serious training after having a lot of life changing events.
Re-Re-Restarting my training back up. No more looking back and moving forward. I wont ever regret making my family and community a priority but it's time for me now. First two pages I have edited to what I've currently been doing up to today 10/5/2012.
Just get back on the Platform October 27th meet
Beginning of next year break through 1300+ again
End of next year knocking down 1400
Next 3-4 year hit 1675 unequipped total.
Last edited by jason2459; 10-05-2012 at 11:05 AM.
Week 5/Day 1
1x3@185, 205, 225, 245, 275 PR
1x1@295, 315 PR, 325 PR
Standing OH tri ext.
1x20 w/ light band
3x10 w/ average band
4x12 w/ light band
F'N A! Starting to get some of my lifts up to all time PR levels!! Levels I haven't been at in three years!!! Left forearm is farking killing me though. Another weekend lifting up and down kids and it's like 2 steps forward 3 tendinitis with this tendonitus. I need to get some really good liniment I've decided. Put on some biofreeze I got free samples of and don't think I could have completed tonight with out it. Just trying to warm up was kill me. The guy I'm seeing his wife works in the same office and does the graston/flossing stuff. Probably have her go to town on my arm.
Last edited by jason2459; 10-05-2012 at 11:09 AM.
Week 5/Day 2
1xseveral@bar, 135, 155, 185
1x1@275, 315, 335
GHR and Band standing Ab pulldowns
did a bunch back and forth
Tried bringing my hands in as I really don't like them all the way out to the collars. No good. Pain. Bringing them back out. It's to late
Last edited by jason2459; 10-05-2012 at 11:03 AM.
Week 5/Day 3
8x3@185 w/ various grips
Bench w/ 3 Board close grip
1x3@245, 275, 275, 275
Fat man rows w/ feet on bench
band pull aparts
4x20 w/ mini
No issues with the arm tonight but then again it's burning like hell so can't feel much of anything else. Put on some equi-block first thing this morning then some tiger balm 20m before training while I was warming up. Worked like a charm. Now to try and get some sleep while it burns through the night.
Last edited by jason2459; 10-05-2012 at 11:02 AM.
Week 5/Day 4
Conv.: 1x1@135, 185, 225, 245, 275, 295, 315, 335, 365, 385 PR
Sumo: 1x1@135, 185, 225, 245, 275, 295, 315, 335, 365, 385miss, 385, 405, 425miss, 425 PR
Strong Band GM
many in blocks of 8reps for ~5 minutes
Standing Ab Pulldowns
4x~14-20 w/ average band
Took the past two days off to watch the kids as the wife has a couple issues with hbulged including some bludged disks. Got about 3 hours sleep last night trying to get some work done. I definitely haven't had enough water or food either and really felt it tonight particularly the hydration part. I was cramping like crazy. My back and forearm was already cramping through out the day. When I got to 385 my chest out of no where started cramping up and felt like I was about to pull it so I put it back down on the sumo pull not to mention I was way to far forward on it. Stretched it out and massaged it out and kept going. Got up to 425 then my ham string started cramping and then I freaking hitched the damn bar. I've never hitched a deadlift before. Got pissed off and went for it again. Energy level wasn't to bad considering but that is thanks to caffeine all day and tried out a new sup from Better Body Sports called Dominion for my Pre workout instead of some caffeine pills I was taking before. It worked pretty good and didn't feel wasted by the end of training. Not going ot lie and say I was exploding with energy but it did it's job. vids are uploading.
Last edited by jason2459; 10-05-2012 at 11:12 AM.
Week 6/Day 1
1xseveral@bar, 135, 155
1x3@185, 205, 225, 245 PR
1x1@275, 285, 295 PR
1x10@bar, 65, 75, 75, 95
Rear delt flys
4x12 w/ mini band
Mid-Left-Back muscles are still cramping up periodically though out the day again. Usually when just sitting down doing nothing. Have no idea what that's about. Definitely drank a lot of water today. So I went with the floor press tonight to keep from arching the back so much and having it cramp up really bad. I screwed up though and had the right J-hook 1in lower then the left and really took it's toll by the time I hit 295. It was a grinder anyway and just about a fail on the right side having to work just that much harder to unrack and rack the bar. Positive note though my forearm, shoulder, and neck is doing much better.
Last edited by jason2459; 10-05-2012 at 11:13 AM.
Week 6/Day 2
14" Box Squats
Dbled mini band
DL w/ dbled mini bands
Just below knee height pulls
1x1@135, 225, 275, 315, 375, 405, 455
banded knee pushouts
severalxmany w/ dbled mini
Standing side bends and ab pulldowns w/ mini and dbled mini
just a bunch
doing a lot of foam rolling and hanging upside down. Haven't had my mid left back cramp up on me near as much today but has happened a couple times. Very stiff.
Last edited by jason2459; 10-05-2012 at 10:53 AM.
Week 6/Day 3
1x3@135, 155, 185, 205, 225
1x10@245 PR (on to 275 now)
T bar type row
Got a Tens unit and have been using it on my back and forearm. I really like it and should have got it sooner. Also went into the chiro and got some ART done on the back that was going into spasms and really tight. That helped and haven't had any spasms today. I might get some sleep tonight. Past three days I've been getting around 2-3 instead of the 3-5 and it's really hurting bad. Can't think very straight right now. So, what better time to hit a lot of volume and hit a PR.
Last edited by jason2459; 10-05-2012 at 11:15 AM.
Week 6/Day 4
Arch Back GM w/ Bow Bar
1x5@175, 205, 225, 245, 265 PR
1x1@335, 385, 405
Back is still stiff as hell. So, why not do good mornings and load up the bar afterwards. Deloading the accessory work tonight. Foam rolled and Tens unit on back.
Last edited by jason2459; 10-05-2012 at 10:52 AM.
Week 7/Day 1
Bow Bar Bench
1x5@bar, 155, 175, 205, 225, 245 PR
Suspended close grip
185x5 many sets working up from 2" off chest to 4" from lockout
Suspended Close grip lockouts
1x5@185, 225, 245, 275
Back is trashed. By the time I got up to 225 my back was cramping up something nasty. Caused me to only hit a double at 245 the first time. Took a bit to role it out and came back to hit 245x3 but back got so bad again I couldn't get my 4th rep in. really feel like I could have gotten 5 if it wasn't for the back. So, I took it out on my triceps. Have no idea how many sets I did but it was a lot quickly ratcheted up the straps a little then banged out 5 reps. Ratcheted up a bit more and so on. Just have to keep at rolling the back out out, tens, art, dynamic stretching, etc and work on my back like I did with the forearm and neck. If it's not one thing it's another...
Last edited by jason2459; 10-05-2012 at 11:16 AM.
Week 7/Day 2
Seated ham curls
5x15 w/ mini band
Spread eagle situps
27 in 5 minutes.
Back is trashed. Wait I said that already. Did a ton of warm up today. Just a bunch of various stuff. Squats just went light and worked on form. Took a lot of video and made several corrections as I went along. Biggest one was my grip. I noticed how bent back my wrists were on the bottom of the squat. I repositioned the bar a bit up and made a conscious effort to keep the wrists straight. That actually felt really good on both my wrists and also my back a bit. Back is feeling ok after tonight and all the work I did on it before, after, and currently. I don't want to move though.
Last edited by jason2459; 10-05-2012 at 10:52 AM.
Putting in a lot of solid sessions, also you have a nice set up to train with. Good stuff!
Thanks. Feels really good to be training again. Just have to keep it up.
Thanks. Just trying to get bettter 1lbs at a time.
Week 7/Day 3
Add 1 chain/side
Steap incline Peanut's Tricep Press
w/ mini bandx15
w/ monster mini x 15
w/ average 2x12
Actually felt good tonight. Moved the bar with some good force. I didn't push the arch at all and the back thanked me. Did some accessory work I haven't done in either a long time or ever. I don't remember the last time I did an incline bench so went with some light weight as I really didn't know how my shoulders would take it. Then the modified French press Bill West style really hit my triceps good. Also, haven't done a chest supported row in a really long time. Felt good to switch everything up. Going in to get some ART done on the back tomorrow and hopefully Max effort work Friday night wont hurt so bad.
Still reviewing all the video I took from the squats on Monday. I really shouldn't have done it as my knee is killing me today. I hate that I can't do regular full squats with out killing my knees. But I'm still not happy with my squat at all. My hips are still tight, I look and feel awkward getting into the hole, don't like my head position, etc.
Last edited by jason2459; 10-05-2012 at 10:51 AM.
Week 7/Day 4
1x2@225, 275, 295, 315, 335
1x1@365, 385, 405, 425 PR
Zercher Pin pulls
Banded knee push outs
5minutes x a bunch w/ dbled mini band
Hanging leg raises
Hit up some high squats tonight to save my knee as it's still sore and will be for probably a few more days. Spit out some blood from some where on my last set. I racked and noticed a splattering of blood on the wall and felt it coming off my lips. Went into the Chrio yesterday and got some ART and an adjustment. Still stiff but not near as painful. Felt great and helped a ton. Having the runs all evening not so much. Didn't think I was ever going to finish tonight. I started back just before 11pm and normally get done with in an hour. Barely had the energy to even get started and almost didn't. But I don't have that many weeks left before my next meet. The way it looks I'll be finishing up regular training by week 12. Deloading ME work the week after that. Then a full training deload leading up to the meet. I better go pass out now which shouldn't be to hard tonight. Son is starting up his first sport tomorrow with soccer. He's extremely excited. He want's to play baseball so bad but he has to be 4. Next summer he'll still be 3 but I'm sure we can talk them into taking him on a team as he'll almost be 4 and he's been hitting of a T since he was just over a year old and is hitting from a slow pitch now.
Last edited by jason2459; 10-05-2012 at 10:45 AM.
Nice work on the PR box squat... I can't think of many things that feel better than breaking new ground on the squat.
Week 8/Day 1
1x3@225, 245, 275, 295
1x1@355 PR, 365 PR Moth#@F$#@!!!
1x20 w/ Avg. Band
3x6 w/ dbled Avg. Band
Standing Band Snatches
4x12 w/ monster mini
Damn it I wanted that 365 so bad. All I've been thinking about the past couple days. I should have had it the first attempt I did. 335 felt really easy. I unracked it pretty awkward. I started traveling backward toward the rack and had to correct it to bring it out. So, just in case I went back down to 355 and hit a PR there. It felt pretty strong and decided to go for 365 again. I several text alerts by work and that just fueled my anger and 365 actually seemed pretty strong too but shut it down there.
I'm in deload zone, usually some where around weeks 8-12, so I need to train a lot smarter then I have been and also bring my volume back down a bit to stretch my training out to the meet on October 27th.
Last edited by jason2459; 10-05-2012 at 11:19 AM.
Week 8/Day 2
Add Mini Bands
Deadlift w/ 4 chains
Standing Ab Pulldowns
1x100 w/ light band
FINALLY, found a good grove on the squats I like. Brought the feet in just slightly so toes are touching where the rack sides would be if they were right on the floor and roled the bar up a bit higher. Felt much more natural and smooth. lol @ the ab pull downs. I was going and decided to keep going and thought I can keep going and thought this is easy and kept going and going. Then decided to stop at 100 reps and righ as soon as I stopped they cramped up big time. Looking forward to some more ART on the back this coming Thursday. I ended up putting some equiblock on this morning and used the tens unit a couple times a day. Yesterday's bench irritated it and my forearm. That or just picking up the kids all weekend again... Kids are NOT good for your health.
Last edited by jason2459; 10-05-2012 at 10:44 AM.
Excellent pulling, you pulled that easily with both styles. Nice work. Band pull throughs = great movement.
Week 8/Day 3
Add 1 chain/side
10x3@155 w/ various grips
Flat bench Peanut's Ticep Press
1x20 w/ monster mini
3x12 w/ light band
and there it is.
Last edited by jason2459; 10-05-2012 at 10:43 AM.
Week 8/Day 4
Rev Band DL
conv: 1x1@135, 185, 225, 275, 315, 365, 385, 405, 425, 455, 475 PR
sumo: 1x1@135, 185, 225, 275, 315, 365, 385, 405, 425, 455, 475, 495, 515 PR
Band GM w/ Strong Band
Hanging Leg Raises
The pulls felt really good tonight. For once I finally didn't have any pain in my left hip that I've had since I started back up. I also have been looking at a lot of video and noticed I've really been trying way to hard to arch my lower back which was bringing my shoulders back too. Tonight I concentrated on keeping it straight and tight but let my shoulders drop some. This felt so much better and made breaking the weight off the floor a lot easier and able to pull faster especially as the band was releasing it's tension. Now to get my back healthy and my squats and deads should start taking off again like my bench has been. I feel really behind on both. Analyzing vids I really need to bring up my lower back and hip strength plus hip flexability.
Seldom do I do this or care but I was just really curious how much tension was still on top and how much was taken off the bottom. The bands weren't completely slack on top but super close like almost an inch away. Turns out it was about 120lbs off the bottom and 5lbs off the top.
Last edited by jason2459; 10-05-2012 at 11:21 AM.