Seth's Training Log

Haha I'm just gonna play it by feel right now. I might not compete again until mid/late summer or next fall. The focus when I start training again is going to be on dropping some body fat and leaning out a little. My strength will probably dip initially, but it will come back and I think in the long run it will be worth it.

Me and the UPA meet now...

So a little update:

Back is healing, I rested completely Monday and it was still pretty tender.  Tuesday I made it to work and bending and turning still wasn't great, but making progress.  Yesterday I was having an easier time moving about and decided to move around a bit.  I made it into the gym, here is what I did:

Some foam rolling, rolling on tennis ball, and stretching.

bench
185x5x5

prowler work
short, medium exertion pushes, probably 25  yards.

It seemed to hold up okay and if things caused pain I just let up or stopped, but that did not seem to happen.  Pushing the prowler doesn't seem to bother it to much because I can support myself on the poles if I feel like it's acting up.  A little soreness today, but nothing terrible and I am making it into the chiropractor this afternoon.  I'm hoping to be back in action on Sunday or Monday.  I should also add that I am running CBL again.  Right now I'm on the third day of the prep phase, yippee.  I had success with it last year, so I'm hoping I will see similar success this time around.

1/20

agile 8

shoulder prehab

press
bx10
65x5
85x5
105x5
120x5
140x7

back off sets (20 deep breaths between)
105x15, 5, 3

band pull aparts
6x20 between sets

db OH press
40sx12
55sx8
55sx7

kroc rows (w/ straps)
85x25 each arm

lying ext
3x12

EZ bar curl
3x12

farmers carry
70sx40 yards x10

Notes: So this is my first real session back since my back has been bothering me. It's been continuing to feel better and I decided I was ready to go. I'm deadlifting tomorrow so I guess that is the real test. Pressing went about as well as I could have wanted being that I haven't done anything heavy for a couple weeks and I haven't pressed for longer than that. My weight is also down, today was day 7 of the prep phase of CBL. I'm not sure if I will do all 10, I'm just going to play it by feel. I did 7 days the last time around and it seemed to work fine. Weight this morning was 203 which is about 5 pounds less than it was a couple days before starting (I'm not sure of my weight the day I started as I did not weigh myself until 2 days in). Might have some video of my final set of press up later.

Sorry to hear about the back, man. I hope you start feeling better soon. It seems like back-related issues are the bane of our team right now.

Thanks man. It sure seems that way, hope everyone else can stay healthy. It's all just part of the sport I guess.

1/22

agile 8

deadlifts
135x10 stiff leg
225x3
225x2
275x3
300x5

front squats
135x5
170x5
195x5
220x5

GHR
3x10

abs
3x10

intervals on bike

Notes: Tried deadlifting today and the back is just not ready. Front squatting didn't seem to bother it much though which is good. I'm going to stay away from deadlift and back squat for awhile and just front squat on those two days. I'll be doing more back work as well on a 5th day that I've set aside as basically just a bodybuilding day. First backload tonight, not sure how many times a week I am planning to backload. Woke up at 200.2 this morning, so thats down a little more than seven pounds from when I started the prep phase.

1/22

stretching/foam rolling on the back and legs

bench press
bx10
95x5
135x5
165x5
190x5
215x10 or 11.. I counted 11 but I might have messed up whoops

165x12, 7, 5.. 20 deep breaths between

pull ups (dead stop)
x10, 9, 8

pull aparts
lots between sets

dips
bwx15
+25x10, 8

bis and tris
3x10 each

Notes: Fairly good bench press session, better than I expected. The 215 set felt the best out of all the sets. I know I mentioned this earlier but I'm finding that I really enjoy dips. I'm going to start weighting them more often.

1/23

foam rolling/stretching

front squats
bx8
95x5
135x5
185x3
205x2
225x1
250x1
185x5x2

lunges w/ 25# overhead
3x10

superset
hypers 2x10
reverse hypers 2x10

abs
3x10

Notes: Front squatting felt pretty good. Back wasn't bothered by it.

I'm starting to fall back in love with dips again, as well. As long as my elbows hold up, I'm going to keep doing them--mostly bodyweight, though.

Yes, dips. They are fun.

1/25

stretching/foam rolling

bodybuilding a little bit of everything

prowler
+90x30 yards x 8

1/26

press
44x10
55x5
66x5
88x5
95x3
110x3
132x3
143x5

110x10, 5, 4 (20 deep breaths between sets)

band pull aparts between sets
somex20

standing OH DB press
45sx10
50sx8
55sx4

one arm db row
1x35 each

bis and tris
3x10

Notes: Pressing wasn't as great as I would have liked. I wanted more out of my top set but my technique and focus was not where it should have been. Just different training in a new place. I liked training around some of the team, but I need to make sure I focus when it comes time to hit my sets.

1/27

agile 8

shoulder prehab

front squats
bx10
95x5
135x5
180x3
205x3
230x4
185x7

high bar squats
185x5x3

GHR
3x10

abs
4x10

prowler
+180x20 yards x 6

Notes: Front squatting was sub par. Balance was off. I wanted more on the 230 set and had more in me but on the 4th rep I came out of the hole off balance and let the bar drag me forward. Caused me to drop back into the hole and gut it out, so I racked it after that. I need to make sure I am holding myself accountable and keeping everything I do consistent.

Whereabout are you training this semester?

Mostly at the gym I train at in North Liberty, I'm only in IC Tuesdays and Thursdays. I might start heading over to the CRWC after class on those days though.

1/28

shoulder prehab

bench press
bx10
95x5
135x5
155x3
180x3
205x3
230x7

wider grip, 20 deep breaths between sets
180x10, 6, 4

pull a parts between sets
a bunch

pull ups (dead hang)
x10, x10, x8

dips
+25x8
+45x8
+45x10

bis and tris
3x10

farmers carry
100sx25 yardsx6 (30 sec rest between)



Notes:  Benching went okay.  I think a few technical things were keeping me from getting more reps on this set.  If you watch my arch flattens dramatically throughout the set.  I need to make sure I'm keeping a solid setup throughout the whole set.  I am liking the lower bar path I've been choosing lately.

UFC this weekend? pls come.

What timeeeee?

Seth wrote:

What timeeeee?

9pm to midnight.

Already have plans man, sorry. We will figure out another team activity to do soon.

Seth wrote:

Already have plans man, sorry.  We will figure out another team activity to do soon.

Trenning

1/30

agile 8

front squat
bx10
95x5
135x5
185x3
205x2
225x1
245x1
260x1
205x3x3

lunges w/ plate (45) OH
3x10

hypers
x12
+bandsx12x2

med ball slams
3x10

Notes:  Front squatting went better today, I did a better job of staying consistent with my setup and mechanics.  Did a better job of not letting the weight pull me forward as well.  I noticed in the video you can see on the 260 attempt that it looks like my right side kind of corkscrews a bit.  Chiropractor said tightness in my right hip is part of what caused my back injury, so I need to be conscious of that and make sure to take time to stretch it out good and not let that twisting motion happen.  Back is feeling better every day. 205x3 vid is of my middle set.

260 looked pretty solid. Ich mag.

I agree with commanderson. The 260 looked pretty good from what i saw. Looked kind if heavy/slow but that just might be from it pulling you forward a tad

Also, your general "uneven-ness" and corkscrewing and shit might just require you to take a little more time with your set up: make sure you're completely centered on the bar, keep your feet even with each other, etc. A ton of technical errors are caused by improper set up and can be fixed before the rep even begins. I had this issue a lot with my bench and squat about a year ago.

Even if it doesn't fix this specific issue, a better setup is always a good thing.