11.5.2006 ME Squat/Dead

Instead of trying to figure out another way to train (and getting into the weeds doing it), back to the basic template. It doesn't matter how I train, it matters that I train.

Remember when reading this I have essentially not trained for almost a year.

Warmup: 5 mins elliptical

Squat
45x10
95x10
135x5
185x3
225x3
275x3
315x2
365xmiss
Yes, indeed, that's shit. But I'm happy, because I left the 365 on the pins, instead of cutting it high or something.

Leg press
3ppsx8
5ppsx8,8

HS Seated leg curl
3x10@90

Pullthru
2x8 @ 120
superset with
pulldown abs (lat machine
50x15
70x15

Stretching.

ME Bench Tuesday.

Notice anything?

I did. Back to the old habit, the old excuse. Oh, work's too much. Oh, I don't have time.

I read a couple of articles in the past couple of weeks that were motivators. Mostly, they have to do with being the best, and sacrificing all to get there.

I just want to be great, not the best. I know what I am, I know that I'm not willing to give up my 6 figure salary, give up my $600k house, give up my goal of retiring before I'm too old to enjoy it, and give up my goal of being able to afford what I want, when I want it. I'm not willing to sacrifice time with my wife, or a nice bottle of wine. Balance.

So I'm not going to be the best. But I'm still going to be better. I've forgotten the value of what lifting taught me, I've become complacent. I'm not pushing to get better each time, not just lifting, mind you, everything. I've forgotten how to push everything to the limit - education, traininig, relationships, fun.

The good thing: I know how to get it back.

Can I total Elite? Yes. But only if I actually go fucking train.

So I'm going.

10/21/2006 Squat

Finally pretty much over this cold, but still not 100%. I hate colds.

Warmup: 5 mins elliptical
Squat
2x10 @ 45
95x8
135x5
185x3
225x3
275x3
315x1
335x1

Certainly harder than it should be, but the main issue seems to be that I feel unstable. I was tentative because my back has been bothering me, but it didn't bother me at all today.

Leg press
3ppsx8
4ppsx8
5ppsx8

SLDL
3x8@ 135

Step ups
1x8
+45 1x5

HS seated leg curl
45x8
90x8

Calf raise
2x8 @ 200

45 deg hypers superset with lying leg raises
2x8

Strethcing

Workout time: 1:50 - 3:00

Finding a baseline for the 'plan'. As I've noted, I overthink and undertrain, and I need to change that. So, I thought about what people who are stronger than I am do, and how they got there. They do it by squatting, deadlifting, and benching, and they train hard as hell. For the next couple of months, periodization and planning kind of go out the window - I'll train the squat on one day, bench press one day, and deadlift one day. I'll do each one at least once a week, but preferably I'm going to train at least 4 days a week. Every workout, the goal is to progress somehow (reps or pounds) on the main lift, and all of the assistance stuff will be 3-5x8, always trying to progress as well (thus the baselines). There is no excuse for a 335 pound squat feeling unstable.

Finally getting over this cold...

All I've been able to do is get through work... plus I don't want to get the whole gym sick.

Should be back at it tomorrow or Friday.

Sick

I picked up a nasty cold, since Monday, all I've really been able to do is suck it up enough to get thru work.

I feel like it's finally clearing up, hopefully another good night sleep or two will wipe it out.

10/7/2006 RE Squat

Ended up taking an extra day off. I'm enjoying the ability to just lift without stress about it, but I do need to kick things into a higher gear. Still at level shit, although made some nice progress today.

Warmup: 5 mins bike, dynamic stuff

Squat
45x10
95x10
135x5
185x5
225x5
2x5 @ 275
As I was unracking the bar for a third set, something didn't feel right in my upper back, and my left hand felt weak. Feels OK now, but I need to visit my chiro. Low back is uncomfortable when compressed, but it isn't always - I think that has to do with spending time sitting on a stool in my kitchen.

SLDL
135x8
2x5 @ 225

Pull thru
4x10 @ 110

Leg ext
3x12 @ 100

Obliques on 45 deg hyper
2x8

Lying leg raise
2x12

Stretching

Workout time: 1:40 - 2:50

I'm toying with the idea of going to a very basic beginners routine from KTP - a full body workout 3 times a week with an emphasis on high rep squatting. Might be fun, and it might help rebuild the base. I'll mull it over.

10/3/2006 ME Bench

Had to move this to today instead of tomorrow, because I have to paint all day tomorrow.

Warmup: 2x20 shoulder stuff, bench the bar 2x20

2 board press
45x15
95x10
135x3
185x3
225x3
245x3
265x1
275x1
285x1
Stuck with stuff I knew I could hit. 285 is probably 90% of my best, but was pretty close to all I had.

Dips
3x8

CSR
45x12
90x8
5x6 @ 135

Barbell OH press
45x10
95x3
3x2 @ 135.

Rear delts
2x10 w/ 25s

Curls ss w/ machine tricep ext
30/100 x 10
50/100 x 10

Workout time: 4:25 - 5:40

10/2/2006 ME Squat/Dead

First day of a needed week away from work.

Warmup - 5 mins elliptical

Good Morning
45x10
95x5
135x3
185x3
225x3
245x1
275x1 (PR)

HS Leg Press
2pps x 15
3pps x 12
3x8 2 4pps

Smith shrugs
2pps x 15
3x5 @ 3pps

45 degree hypers
3x12 @ 25

Bench situps
4x15

Streching.

Workout time: 4:25 - 5:35

Quick Update

Work kicked my ass this week. I was on the road and in meetings every day save Monday, and most of those days were 10+ hours. Stuff like this happens from time to time, there was no chance of any productive training.

Today I just wore an ass groove into my sofa and ate some fried chicken. I slept from midnight last night to almost 10 this morning, and didn't really feel like I woke up until about 4.

The good thing: I'm on vacation next week. Just staying home, getting some stuff done around the house, relaxing, and training. It's also a good time to get my eating habits back to normal.

9/25/2006 RE Bench

Didn't eat well over the weekend or today. Got in and out before the crowd.

Warmup: Side and front raises, 3x20

Bench press
2x20 @ 45
95x10
135x10
190x8,6,4

I'm not happy with this at all. I am benching without a spotter and not in a rack, so I'm cautious, but I should have blown up 3x8 like nothing.

Close grips
3x7 @ 135

Neutral grip pulldowns
160 x 10,10,10,7

Face pull (lat machine)
100x8; 3x15 @ 70

Pec Deck
2x10 @ 100

Machine rows
2x10 @ 100

Workout time: 3:50 - 4:45

I'm getting through faster than I was, and I feel like I have some gas left in the tank at the end; maybe that means I need to train harder at the beginning, or maybe I'm getting in better shape. Or both. Second 'week' done, not too bad. I do need to decrease the number of off days as we go along.

9/23/2006 RE Squat

Good day today - felt more like my old lifting self. I also felt like I was leaving something in the tank.

Warmup: 5 mins stationary bike

Squat:
45x10
95x10
135x5
185x5
3x5 @ 235

Rack pulls (from knee)
135x5
225x5
2x5 @ 275

Pull thrus
4x10 @ 100

Pull down abs
3x10 @ 150

HS seated leg curls
2x8 @ 90

Calf raise
3x12 @ 200

TKE
2x20 @ light band

Stretching

Workout time: 12:00 - 1:20

Hot as shit, humid too.

9/20/2006 ME Bench

Today was a good test of my commitment to getting jacked. I was up in NJ this morning for a meeting, ate shit, didn't drink enough water, and got home around 2:30 or so. Rehydrated, got some work done, and from about 3 to 4, talked myself in and out of going to the gym.

I went.

Warmup: side raises superset with front raises, 5 pound plate, 3x20

Incline closegrip bench press
2x15 @ 45
2x5 @ 95
135x3
155x3
175x3
185x3 (this might have been a bit much)
205x1
215x1 (I could not have done any more than this)
195x1

Dips
3x6
Better than last week

CSR
45x12
5x8 @ 90

1 arm press
30x12
2x10@40

Hammer curls (30's)superset with pressdowns (100)
3x12

Lots of stretching

TKEs
light band, 1x20

Workout time: 5:10 - 6:10

That's a little progress. We'll take it. Next session will be Saturday.

9/19/2006 ME Squat/Dead

Took a day off on Sunday, had some things come up that had to be done.

Warmup 5 mins elliptical
Good Morning
45x10
95x10
135x5
185x3
225x3
245x1
255x1
265x1

Step Ups
bwx15
+50x12,12

HS shrugs, standing
180x15
2x8@270

45 deg hypers
3x8 @ 25

INcline bench abs
3x12

Lots of stretching

Workout time: 6:15-7:25

A shout out to the jacked kid who came up to me as I was racking the 255 GM and said 'Good Mornings? That's a lot of weight.' The fuck it is, kid, but I'll take the compliment. I told him I was coming back from a long layoff, and my best was something like 345 - and that once I got used to doing them, the poundage really took off. He seemed impressed. He's an impressive kid - trains hard, lifts heavy.

9/15/2006 RE Bench

Keeping with the repetition work. Poundages indicate I am at level 'shit'.

Warmup 2x20 @ 5 side raises ss w/ front raises

Bench Press
3x20 @ 45
95x10
135x10
185x8
225x1
185x8

Not to failure or anything, but close to the limit, which is pretty fucking bad. The single at 225 was nothing, but I didn't think I could do many more reps justice, so I backed down to 185 again.

close grips
3x6 @ 135

Lots more in me

Neutral grip pulldowns
4x10 @ 150

Face pulls
3x15 @ 100

Rope pressdown
100x24

Workout time: 4:20 - 4:55

Quick, but I had to get out. Overall, things are about as expected. Over the next few weeks, I just need to get back into the training habit and start making some progress.

9/13/2006 RE Squat

Doing some repetition work instead of dynamic work for now. Need to build up.

Warmup: 5 mins elliptical

Squat
45x10
95x10
135x5
185x5
3x5 @ 225

The last set was easier than the first, felt like I was in the right groove. There's something a little amis in my lower back.

Rack pulls (from the knee
135x5
2x5 @ 225

Hypers
4x10

Lying leg raises
3x10

Lots and lots of stretching

Workout time: 3:05 - 4:00

Interesting how the crowd at they gym is pretty much the same folks from 5 years ago. Some come and go, of course.

9/10/2006 ME Bench

On the first Sunday of football season, there were 4 other people in the gym. Workout time: 12:40 - 1:40

Warmup: 5 mins elliptical
side raises superset with front raises, 2x20 with 5 pound plates

Incline Close Grips
2x15 @ 45
2x5 @ 95
135x3
155x3
175x3
185x1
205x1
210x1

Had to lift my ass off the bench to get the last one. As a point of reference, the last time I did these that I could find in my old log, my PRs were 205x3 and 230x1. I have a long way to go.

Dips
2x5

I haven't done Dips for years. It felt like my arms were going to fall off.

Hammer Strength Row
1pps x 12
2pps x 8,8,5(f)

DB 1 arm shoulder press
20x10
2x10 @ 30

Pulldowns
2x8 @ 150

Leg press load/unload - 8 pps

All in all, not shabby. But I'm still on the road from shit to suck, which means I need to stick to basic stuff and just lift heavy.

9/9/2006 Extra

Figured I'd do something today.

20 minutes treadmill
TKEs 2x20 w/ light band
Stretching

I also washed the Jag, but I don't think that counts, does it?

9/8/2006 ME Squat/Dead

Gotta start somewhere. So I'll start here.

Warmup: 5 mins elliptical

Good Mornings
45x10
95x10
135x5
185x3
225x1
245x1

Step ups
bw x 15
+50 x 10,10

Hammer Strength Shrugs
90x15
2x15 @ 180

45 deg hypers
4x10

Bench situps
4x12

Stretching.

GPP sucks. Good mornings suck. But suck is better than nothing.

Welcome to my training log

After about a 6 month training hiatus, I'm back, and this is my training log. The Libertarian Lifter will still have the occasional training update, but the specific workouts will be here.

My training goals are pretty simple. Total Elite, stay healthy, look decent naked, and have fun doing it.

This blog will be a bit more raw. On the Libertarian Lifter, I don't use offensive language. That may not be the case here.

Just letting you know.