Author Topic: tobymax's training log  (Read 74905 times)

Offline tobymax

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Re: tobymax's training log
« Reply #900 on: August 09, 2016, 03:27:33 PM »
I have been leary to start doing deads again since I tweaked my back last year. Once I start 531 again though I'll be forced to.

Hope your back heals up quickly.

Get back to doing those deadlifts man, just don't push it if you feel a twinge.  This has been happening every 6-8 weeks... I just slightly strain or twist something in my lower back -- always in the same spot, right side of the spine-- it hurts pretty bad for 12-18 hours, and then it's completely back to normal in 24-36 hours.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline Cali

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Re: tobymax's training log
« Reply #901 on: August 09, 2016, 04:06:23 PM »
Lower back injuries are scary as hell, good call on easing up at the "twinge." Good work nonetheless.
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Offline tobymax

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Re: tobymax's training log
« Reply #902 on: August 10, 2016, 03:18:52 PM »
Yes, I've become very accustomed to recognizing when to stop doing deadlifts when I fell that twinge.  Like sakustoms, I once seriously strained my lower back to the point that I had to stop doing deadlifts for 6+ months.  Did that by trying to push through the pain to finish a deadlift set.

Since my A/B workouts are all screwed up at the moment, I just did chest last night...

Tuesday Aug 9 - Chest

Bench Press:
bar x 25
135 lb x 10
135 lb x 10
185 lb x 8 - I was going for 10, but no
205 lb x 5
205 lb x 5
210 lb x 4 - fail at 5
185 lb x 8
135 lb x 15

Barbell Pullovers:
80 lb x 10 -- 3 sets

Machine Flyes:
110 x 10 -- 3 sets

PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline piperdown

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Re: tobymax's training log
« Reply #903 on: August 10, 2016, 05:45:29 PM »
Your workouts may be screwed up from dealing with work stuff but at least you're getting in there and doing something!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: tobymax's training log
« Reply #904 on: August 15, 2016, 10:01:27 AM »
Catching up...

Friday Aug 12
Arm and shoulder pump up:
5 sets of DB Lateral Raises, 15-25's x 10
7 sets of DB Biceps Curls, 15-30's x 10
3 sets of DB Arnold Presses, 30's x 10
5 sets of Cable Pushdowns, 80-100 lb x 12
3 sets of Cable High Curls, 40 lb x 10
3 sets of Face Pulls, 80 lb x 12


Saturday Aug 13

5 sets of low weight bench press, 10-15 reps each.
5 sets of pull ups, 5 to 10 reps each.
Then I went to the pool.


Sunday Aug 14
Back to doing some deadlifts, but went easy on it...

Deadlifts:
135 lb x 10
205 lb x 3
225 lb x 3
245 lb x 3
255 lb x 1
265 lb x 1
275 lb x 1
285 lb x 3

Hammer Strength Decline Chest Press:
90 lb x 15
110 lb x 12
120 lb x 12
130 lb x 12
140 lb x 10

Seated Calf Raises:
90 lb x 15
110 lb x 12
120 lb x 12
130 lb x 12
140 lb x 10

Until I posted this I did not realize that my decline presses were exactly the same weight/reps as my calf raises.



PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline piperdown

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Re: tobymax's training log
« Reply #905 on: August 15, 2016, 10:33:20 AM »
Nice weekend sessions there Toby.

I take it the deadz were okay?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: tobymax's training log
« Reply #906 on: August 15, 2016, 10:38:39 AM »
Nice weekend sessions there Toby.

I take it the deadz were okay?

Thanks, and yeah the dl's were okay -- not great, but okay.  I could still feel some residual soreness in my lower back, but it was just fine with the low reps.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline piperdown

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Re: tobymax's training log
« Reply #907 on: August 15, 2016, 10:45:31 AM »
Nice weekend sessions there Toby.

I take it the deadz were okay?

Thanks, and yeah the dl's were okay -- not great, but okay.  I could still feel some residual soreness in my lower back, but it was just fine with the low reps.

That's good as it sounds like you didn't tear anything then.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: tobymax's training log
« Reply #908 on: August 16, 2016, 09:42:31 AM »
Okay, trying to get back in the groove, at least for this week.  I've been wanting to switch the OHP's and BP's in my A/B rotation, so I started last night.
Workout A is now Squats and OHP plus a third (probably a back exercise).
Workout B is now Deads and Bench Press plus a third (probably rear delts).
Then there will be the occasional "C" day of doing whatever fun stuff I feel like.

Monday August 15 - New Workout A

Squats:
bar x 10 -- twice
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
Still not back up to 220 yet, where I was a few weeks ago.

Military OHP:
bar x 15
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5

Seated Rows:
100 x 10
110 x 10
120 x 5
125 x 5
130 x 5

That was a 43 minute quickie.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online sakustoms

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Re: tobymax's training log
« Reply #909 on: August 16, 2016, 03:04:24 PM »
Toby, are you doing just 2 days a week, like A day then B day, or are you doing like A/B off A/B?

I've been doing 3 days, like PushPull off Legs off Push/Pull. That is, when I actually get to the gym 3 days in one week.  ::)  ;D

Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline tobymax

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Re: tobymax's training log
« Reply #910 on: August 16, 2016, 03:20:03 PM »
Toby, are you doing just 2 days a week, like A day then B day, or are you doing like A/B off A/B?

I've been doing 3 days, like PushPull off Legs off Push/Pull. That is, when I actually get to the gym 3 days in one week.  ::)  ;D

No, this A/B plan is just alternating one after the other, however many days a week I can make it to the gym -- whether it's 2 or 6 times or anywhere in between.  So I sometimes end up doing squats twice a week, and sometimes deads twice a week.  Once you get used to doing that, it's great -- it minimizes DOMS to do things more than once a week, although some of those workouts may have to be lighter in weight due to muscle fatigue.  Now if I do make it to the gym 5 or 6 times in a week, that's when I will break up the routine with an occasional "C" day and do things like biceps, triceps, calves, shrugs, extra chest stuff, whatever.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online sakustoms

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Re: tobymax's training log
« Reply #911 on: August 17, 2016, 07:30:58 AM »
Ok, that makes sense. I think the one guy at my work does that. He does 5 days a week and I think it's like, push, pull, legs, push, pull one week then legs, push, pull, legs, push.... ETC...
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline tobymax

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Re: tobymax's training log
« Reply #912 on: August 18, 2016, 09:27:38 AM »
Hey, it's good to see lots of journal activity going on at IS this week. 

Last night I was like Uncle Joe -- movin' kinda slow. (Anyone?)  Didn't have time for a third exercise in my Workout B.

Wednesday Aug 17 - New Workout B

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 2
305 lb x 1
315 lb x 1

Bench Press:
bar x 25
135 lb x 5
165 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
215 lb x 3
135 lb x 20

I've always like bench press, but I like it even more now that I'm focusing on form, not arching my butt off of the bench, and touching the bar to my chest with a slight pause.  Right now I can only do the pause on every rep up to 185.  After that I can pause the first one, maybe the second one.  This time they felt -- dare I say? -- easy up to 210.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline piperdown

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Re: tobymax's training log
« Reply #913 on: August 18, 2016, 09:51:57 AM »
Hey, it's good to see lots of journal activity going on at IS this week. 

Last night I was like Uncle Joe -- movin' kinda slow. (Anyone?)  Didn't have time for a third exercise in my Workout B.

Wednesday Aug 17 - New Workout B

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 2
305 lb x 1
315 lb x 1

Bench Press:
bar x 25
135 lb x 5
165 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
215 lb x 3
135 lb x 20

I've always like bench press, but I like it even more now that I'm focusing on form, not arching my butt off of the bench, and touching the bar to my chest with a slight pause.  Right now I can only do the pause on every rep up to 185.  After that I can pause the first one, maybe the second one.  This time they felt -- dare I say? -- easy up to 210.

Keep at the pauses. I was the same until I started pausing up to the last few sets. Took me a long while before I could pause 205 even though I could get 265 TnG. Now I can pause each rep up to 225. It's taken about a year just to give an idea time wise.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: tobymax's training log
« Reply #914 on: August 18, 2016, 10:37:27 AM »
Keep at the pauses. I was the same until I started pausing up to the last few sets. Took me a long while before I could pause 205 even though I could get 265 TnG. Now I can pause each rep up to 225. It's taken about a year just to give an idea time wise.

That's the intent, to keep at it and keep slightly increasing the weight with pauses.  The 210 set that felt easy was all TnG.  The biggest change for me now is learning how to use leg drive and back strength, and just arch enough that keeps my butt on the bench, to make it a true compound exercise.  Leg drive was a lot easier when I arched my butt off the bench.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15