| Alex's Training log | |
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+5Nathan Poage babyeater apdirienzo Quadfather Keosawa 9 posters |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Alex's Training log Tue Apr 09, 2013 2:28 pm | |
| - Chris Anderson wrote:
- Nathan Poage wrote:
- Shin splints are usually just really tight calves and tibialis anterior. Work on stretching in plantar and dorsiflexion and rolling out. Find the softest roller you can because rolling your shins will hurt...a lot.
I like to use a tennis ball or "The Stick". I'm sure you would like "The Stick", Mr. I Shower With 50 Other Dudes. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Alex's Training log Tue Apr 09, 2013 2:29 pm | |
| Jesus, I knew you said 365 was a PR, but I didn't know it was 45 lbs. | |
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agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
| Subject: Re: Alex's Training log Sun Apr 21, 2013 12:05 am | |
| Okay, this was way less blurry looking on my camera... but here it is in case you want it! | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: Re: Alex's Training log Sun Apr 21, 2013 12:13 pm | |
| thank you for the photo!!! | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 4/22 Tue Apr 23, 2013 1:58 am | |
| Clean Complex: Clean pull, clean, front squat 2x, jerk
Warm up: 135
155 175 185 205 215 I had a slight press on the jerk 225 Didnt make the jerk on this set 235 Bombed out and failed on the clean
High bar squat Warm up: 135, 185, 225 5x5x275
Single Leg extension 4x12
Laying leg curl 3x12
Bicep workout
Im currently focusing on higher volume and shorter rest periods (no more then 3mins) for the next couple of weeks. The cleans were included because i love oly lifting and haven't done them in a long time so i felt some cleans were overdue. Overall today felt great!
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 4/23 Tue Apr 23, 2013 11:47 pm | |
| Deadlift
warmup: 135, 225, 315
5x7x375
Pull ups 2x10xBW pronated grip 2x10xBW supinated grip
I switched of between pronated and supinated each set
Seated row 3x12
wide grip lat pull down 3x8
Shrugs 2x15x100 1x15x100
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 3/24 Tue Apr 30, 2013 10:47 pm | |
| Bench press Warm up: 135, 155, 185
3x8x205
Incline DB 3x8x80
Cable flys 3x8
Med ball chest pass 2x15lbs
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 4/29 Tue Apr 30, 2013 10:50 pm | |
| Squats warm up: 135, 185, 225
5x8x275
Leg exstensions 3x12
hip abductions 3x12
hip adductions 3x12
Barbell curl 10x45 10x65 10x85 10x95
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 4/30 Tue Apr 30, 2013 10:56 pm | |
| Behind Neck Push Press warm up: 45, 95, 115, 125, 135
3x5x145
Seated DB shoulder press 3x8x65
DB front raises 3x8 Cable lateral raises 4x10 DB reverse flys 3x8
SKull crushers 3x12x95
Dips 3x15xBW
Ive been have shoulder problems recently so i kept all the weights light on the shoulder exercises. After the shoulder work today it feels looser and more mobile which is a nice change.
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 5/1 Wed May 01, 2013 10:37 pm | |
| Deadlifts warm up: 135, 225, 315
3x8x365
Pull ups 4x10xBW I switched between pronated and supinated every set
Pendlay Rows 3x10x155
Wide grip lat pull downs 3x12xlight weight
seated good morning 3x10x95
deadlifts felt way better. Last week i could only get 7 reps at this weight but this week 8reps felt really solid.
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 5/2 Fri May 03, 2013 12:02 am | |
| Bench 3x8x185
Pause Bench 3x8x135
Incline DB 2x10x75
Floor Press 3x8x185
Bicep Routine
Abs
Todays focus was on keeping good external rotation at the shoulders throughout every single rep. I have a habit of internally rotating my shoulders when i fatigue or when the weight gets difficult. I kept the weight lighter so i could focus on this more. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 5/3 Fri May 03, 2013 7:10 pm | |
| Olympic lift day!
Snatch Warm up: Hanging Snatches Below Knee snatches
Snatch Complex: Hang snatches+Below Knee snatches+2x overhead squat
From block snatches
Notes: For the snatches i started at 95lbs and only worked up to 125. I was really trying hard to focus on my technique and staying on my heels.
Cleans 135 175 195 215 235 250
Hanging toes raises 3x8xBW
Friday is usually a random day of lifting so i decided to do some good old oly lifting. Overall it went well. Given my shoulder problems i kept the snatches light and cleans dont bother it so i was able to put some weight on the bar. Fun day of lifting | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 5/7 Wed May 08, 2013 3:47 pm | |
| Deadlift warmup: 135, 225, 315
3x8x375 this is a +10lbs from the last deadlifting session.
wide grip pull ups 3x10xbw
cable rows 3x15
supinated grip lat pull downs 3x8
DB rows 3x12x65lbs
Overall it was a good deadlifting day! | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 5/14 Tue May 14, 2013 9:03 pm | |
| Squats warm up: 135, 185, 225
3x6x290
3x8x225 only 60-90 sec rest between sets
Leg extensions 3x15
RDL 3x12x185
Bicep routine
Ive been neglecting to post here this past week but once these finals are over im looking forward to getting back to a solid routine once again.
Overall today was ok. I started to feel really lightheaded and dizzy after my fifth squat set. This continued through the rest of my leg workout. I need to remember to drink more water with the hot weather finally here. | |
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Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
| Subject: Re: Alex's Training log Tue May 14, 2013 10:11 pm | |
| - apdirienzo wrote:
- Overall today was ok. I started to feel really lightheaded and dizzy after my fifth squat set. This continued through the rest of my leg workout. I need to remember to drink more water with the hot weather finally here.
Remember to start loading up on water about 2 hours or so before you lift so that way the water has time to digest, get into the bloodstream, and go to your organs before you lift. It has helped me quite a bit especially with the CRWC being so hot and humid recently | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 5/16 Thu May 16, 2013 3:39 pm | |
| Deficit Deadlift warm ups 3x5x365 2x5x375
Pull ups 4x10xBW Alternating grip each time
Seated Cable rows 4x15
Close grip lat pull down 3x8
Back extensions 4x12
Good Mornings 3x12
First time deficit deadlifting and i really enjoyed it. The rest of my accessory work i kept light and focused on either good scapular retraction and working on my lower back.
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 5/28 Tue May 28, 2013 8:48 pm | |
| Ive been really slacking on loggin recently so im just gonna start it again from today
Deadlift: warm ups 2x8x380 3x8x385
Pull ups 4x12xBW Switched the grip every set
Pendlay Row Today was a great deadlift day 3x12x135
Face pulls 4x15
Today was a great deadlift day. Ive never done this much weight for reps of 8 so i was very happy that i was able to PR it today. The lift felt very good and i feel like ill be able to add more weight again very soon.
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 6/2 Mon Jun 03, 2013 2:01 am | |
| High Bar Squat: warm ups 3x3x315
Front squats 2x3x225 1x3x245 1x1x275
leg extension
hip absuction
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 6/3 Tue Jun 04, 2013 8:51 pm | |
| Deadlifts warmups 1x8x170kg 2x8x175kg 1x8x179kg this is a +8.8lbs PR for 8reps 1x5x180kg
Pull ups 2x12xBW 4x8x +35lbs alternated grip every set.
Reverse Hypers 3x10x?
DB rows 3x12x75lbs
Trained out at Phil Johnson's gym today so i used kg for my deadlift weights. the +8.8lbs on the deadlift felt really good. I was feeling very ambitious to hit my next set so i rushed the rest time more than i think i should have. Every thing else felt great.
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 6/4 Tue Jun 04, 2013 9:20 pm | |
| Squats warmups 4x8x315
Good mornings 12x95 10x115 2x8x135 2x3x155
Behind neck military press 15x95 12x105 3x12x115 5x8x125
DB shoulder press 4x10x60
Lat db raises reverse cable fly front raises w/ 45 lbs plate
Notes: Thanks to Nate and Kyle i found out i was dipping on my left side when squatting. This is something i had no idea i was doing and i am going to focus on trying to correct this. I also came to the realization that i need to invest in someway of recording myself so i can see my errors.
After the squats i went on to do a bunch of shoulder work. I have been unable to load my wrist recently due to a fuck up on a clean PR attempt, so all my pressing has been cut out recently. I kept it all light but did a shit ton of reps to compensate for the lack of being able to do a lot of weight. I plan on trying some light benching on thursday so hopefully that goes well. | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 6/11 Tue Jun 11, 2013 8:15 pm | |
| Deadlifts Warm ups 5x385 5x405 5x425 5x435
Pullups 12xBW 3x10x +35lbs 12xBW
Cable Rows 4x15x?
Wide Grip Lat pull down 3x12
DB Rows 3x10x80 | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 6/13 Thu Jun 13, 2013 8:10 pm | |
| Squats warm ups 5x5x315
Good mornings 4x95x?
Single leg good mornings 3x5x the small aluminum bar they have
Barbell Curls Hammer Curls
Notes: squats felt really good today. I was trying to work on maintaining a good squat speed for all my reps. Planning on bumping up the weight next session.
Shout out to Kyle for showing me the back decompressions. Damn they feel good. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Alex's Training log Thu Jun 13, 2013 8:26 pm | |
| LOL, have fun with your bands. I use this bad boy every day. | |
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Seth Class I
Posts : 752 Join date : 2012-07-31
| Subject: Re: Alex's Training log Thu Jun 13, 2013 9:38 pm | |
| - apdirienzo wrote:
Shout out to Kyle for showing me the back decompressions. Damn they feel good. Please show me...... | |
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apdirienzo Class III
Posts : 62 Join date : 2013-03-13 Age : 32
| Subject: 6/16 Mon Jun 17, 2013 10:16 pm | |
| Bench warm ups 3x8x205
Incline DB Press 3x8x90
Cable Flys 5x12
Skull Crushers
Tricep Pushdown
Dips
Went for some higher reps then normal and it felt good. Really feeling that DOMS today though. | |
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