View Full Version : Beached Whale Chronicles
Sentinel
11-22-09, 4:23 pm
Hi everyone,
I started this journal on a bunch of other boards but I'm stopping most of them from now on.
I haven't posted on this board in forever and I think it's time I come back..I've always liked the feel of this board so I'm setting up shop here :)
I started this year weighing 215 lbs @ 5'7. Needless to say, I was fat. I am now down to 185-190 lbs.
I'm 21 years old and a Senior at Trinity University majoring in Finance and Economics with a huge amount of elective classes in History. If the money paid well, I'd love to be a History major.
I have been training for 5 years now (6 in March 2010) and I spent the first few doing stupid things. I then suffered a series of shoulder and lower back injuries for a good year and a half almost.
I then got introduced to the wonderful ideas of shoulder stability, hip mobility, etc by Eric Cressey (http://ericcressey.com/) and Eric Troy (http://www.gustrength.com/).
I am a strength trainee of sorts...I'm not a powerlifter so I don't focus as much on the big three as some of you guys.
I dabble in Overhead Squats, Pistol Squats, Deadlifts, Military Press, etc...
I don't follow "routines". I train.
I follow templates and the exercises are rotated every 4 weeks. Each block of 4 weeks is one Mesocycle. I am currently on Week 2 of my 15th Mesocycle.
I'm going to post the last 2 weeks' workouts just to keep this fresh with Mesocycle 15.
Thanks for reading everyone and it's great to be here :)
Sentinel
11-22-09, 4:23 pm
Fall 2009 Training
Mesocycle 15 - Week 1
Deadlift Day
Beginning Thoughts:
This week has been hellish for my school-wise. I managed to only get one sandwich in yesterday before this workout.
Workout:
Deadlifts:
405 lbs x 3 reps
415 lbs x 3 reps
425 lbs x 3 reps
435 lbs x 1 rep
455 lbs x 1 rep
Weird Ab Exercise:
BW x 4 reps x 4 sets
Videos:
Deadlifts:
IronScene | Powerlifting Videos (http://www.ironscene.com/play_hd.php?vid=3281)
Overall Impression:
Good session. I ate like a pig after this workout though...Taco C all the way lol....
Sentinel
11-22-09, 4:24 pm
Fall 2009 Training
Mesocycle 15 - Week 1
Press Day
Beginning Thoughts:
SI have decided to alternate Military Press and Bench Press from here on out. This week I started it off with Bench Press. Next week I will do Military Press and so on and so forth. I am keeping a simple linear progression scheme of 5x3 and my base weights for Bench is gonna be 185 and for Military is gonna be 160. After 5x3, I plan on hitting one or two slightly heavier sets just for kicks.
Workout:
Bench Press:
185 lbs x 3 reps x 5 sets
225 lbs x 1 rep
Dumbbell Rows:
120 lbs x 2 reps x 3 sets
High Cable Rows:
160 lbs x 8 reps x 3 sets
Facepulls:
80 lbs x 15 reps x 2 sets
Ab Rollouts:
BW x 10 reps x 3 sets
Videos:
Press and Rows:
IronScene | Powerlifting Videos (http://www.ironscene.com/play_hd.php?vid=3293)
My boy Didier hit a 365 Deadlift which is a new PR @ 140 lbs BW:
IronScene | Powerlifting Videos (http://www.ironscene.com/play_hd.php?vid=3292)
Overall Impression:
I am swamped with school work this week. I have 3 exams in a row from Tuesday - Thursday. So I am gonna be missing my Pistol Squat workout but I will hit the gym tonight for Squat Day.
I hope everyone's had a good weekend so far and thanks for reading! :)
Sentinel
11-22-09, 4:24 pm
Fall 2009 Training
Mesocycle 15 - Week 1
Squat Day
Beginning Thoughts:
I am kinda overwhelmed with school work....
Workout:
Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
SSB Squats:
295 lbs x 3 reps
335 lbs x 1 rep
295 lbs x 3 reps x 3 sets
365 lbs x 1 rep
Getting into it...
Unilateral RDLs:
40 lbs x 5 reps x 2 sets
Farmers Walks:
105 lbs x 2 trips x 2 sets
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Videos:
Forgot my camera...Really stupid of me.
Overall Impression:
I am beginning to like squatting again so thats good.
Have a good week ahead, everyone :)
Sentinel
11-22-09, 4:25 pm
Fall 2009 Training
Mesocycle 15 - Week 2
Squat Day
Beginning Thoughts:
So...it's been 5 days since my last journal update. Last week was one of the worst weeks of my life. I was swamped with school work and I didn't get more than 3 hours of sleep each night.
I am going to be starting a new singles cycle for Deadlifts (more on that later) come next Thursday so this week's Deadlift workout was going to be very light. Since I hadn't been sleeping well (or at all) I decided to skip it. I went in yesterday and did a squat session though. Today's gonna be a press day and tomorrow I'll focus on pistol squats. Thats the plan so far.
If any of y'all are interested, my next Deadlift cycle of singles can be found out here: The Singles Scene (http://www.gustrength.com/training:singles). I will be starting this come next Thursday (on Thanksgiving Day).
Workout:
Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
295 lbs x 1 rep
Decent work.
SSB Squats:
335 lbs x 3 reps x 3 sets
This felt SOOO heavy..
Unilateral RDLs:
40 lbs x 5 reps x 2 sets
Farmers Walks:
105 lbs x 2 trips x 3 sets
Each trip is 25 feet. So each set was 50 feet. And 3 sets made it 150 feet total. I am underestimating these values though.
Weird Ab Exercise:
BW x 6 reps x 2 sets
I really need to come up with a name for this exercise.
Videos:
Unlike last week, I did NOT forget my camera. Here's my squat session:
IronScene | Powerlifting Videos (http://www.ironscene.com/play_hd.php?vid=3342)
Overall Impression:
I am eating right and sleeping well for the last 3 days. I did eat decently inspite of having a terrible week though.
I hope y'all are having a good weekend. Thanks for reading!
Sentinel
11-23-09, 10:09 am
Fall 2009 Training
Mesocycle 15 - Week 2
Press Day
Beginning Thoughts:
I was supposed to do Military Presses today but I wasn't feeling it.
Workout:
Dips:
BW x 5 reps
BW + 10 lbs x 5 reps
BW + 20 lbs x 5 reps
BW + 30 lbs x 5 reps
BW + 40 lbs x 5 reps
BW + 50 lbs x 3 reps
Dumbbell Rows:
120 lbs x 3 reps x 3 sets
120 lbs x 5 reps
I went all out on that last set..
High Cable Rows:
160 lbs x 9 reps x 3 sets
Facepulls:
80 lbs x 15 reps x 2 sets
Ab Rollouts:
BW x 10 reps x 3 sets
Videos:
Press and Rows:
http://www.ironscene.com/play_hd.php?vid=3360
My boy Paul doing Military Press and Rows:
http://www.ironscene.com/play_hd.php?vid=3361
Overall Impression:
Good workout. I cannot wait for Thanksgiving. This semester has gone by so fast. Very soon it's gonna be May and I'll be graduating college.
Sentinel
11-26-09, 6:09 pm
Fall 2009 Training
Mesocycle 15 - Week 3
Deadlift Day
Beginning Thoughts:
Happy Thanksgiving everyone.
I am in Dallas celebrating Thanksgiving with some friends. We decided to hit the gym today early in the morning. I hadn't eaten anything all I was sipping on during my workout was 2 scoops of whey and 2 scoops of dextrose.
As I mentioned last week, this week is gonna mark the first of a small singles cycle. If you need any info on singles training, please give this a read: The Singles Scene by Eric Troy and Joe Weir (http://www.gustrength.com/training:singles).
Workout:
Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
435 lbs x 1 rep (96%)
415 lbs x 1 rep (91%)
415 lbs x 3 reps (91%)
I got carried away by the last set...I didn't go quite to failure though. My calluses got ripped out in 435 and I lost all drive so I got frustrated with this weight and decided to crank out 3 reps.
Renegade Rows:
35 lbs x 7 reps
45 lbs x 7 reps x 2 sets
Pallof Press:
42.5 lbs x 12 reps x 3 sets
Cable Wood Chops:
35 lbs x 12 reps x 2 sets
Videos:
Deadlifts and Core Training:
http://www.ironscene.com/play_hd.php?vid=3371
Overall Impression:
I haven't been as consistent as I would like to be this month of November. Hopefully things will improve down the line.
I hope everyone's having a great Thanksgiving! Thank you for reading, guys & gals!
Sentinel
11-29-09, 4:40 am
Fall 2009 Training
Mesocycle 15 - Week 3
Squat Day
Beginning Thoughts:
I cannot believe the weekend is almost over. It literally flew by. Come next week I am going to be cramming for finals...Fucking terrible.
So, I had to skip yesterday's planned Press Day so I merged the two workouts together today.
Workout:
Front Squats:
255 lbs x 2 reps
275 lbs x 2 reps x 3 sets
315 lbs x Choke
So...I did my 3 sets with 275 which much better control than last time (I'm pretty pleased with that) but when I took the 315, I just couldn't do it. The bar was up against my throat and it literally choked me. I just stood with the bar for like 15 seconds, got extremely light headed and dizzy, saw some sparks and thought I was about to faint and I racked the weight immediately because I started learning backward. This has never happened to me before. Really miserable feeling. I am just waiting to break the 315 barrier lol....Only a matter of time, though. I am sure of it.
Dumbbell Rows:
125 lbs x 3 reps x 3 sets
125 lbs x 6 reps <<-- used straps
I saw 125 lbs DB's and I just had to jump on this. Hahah...
High Cable Rows:
160 lbs x 10 reps x 2 sets
190 lbs x 5 reps
175 lbs x 8 reps
I used this new bar which I've never come across before and I wanted to experiment it with it for a bit. It was awesome.
Farmers Walks:
105 lbs x 1 trip x 6 sets
I was toasted after this. I got 2 clips of this in my video.
Videos:
Front Squats, Dumbbell Rows and Farmers Walks:
http://www.ironscene.com/play_hd.php?vid=3381
Overall Impression:
My next workout will be on Monday night (unless something unexpected turns up). I need to focus more on diet.
I hope y'all had a happy thanksgiving. Good luck for the new week, everyone and thanks for reading! :)
Sentinel
12-02-09, 10:13 am
Fall 2009 Training
Mesocycle 15 - Week 3
Pistol Squat Day
Beginning Thoughts:
I was not supposed to workout yesterday because I usually take 2 days off before Deadlifts. But, I decided to go in because this November has been terrible for me in terms of training frequency. I've been skipping my workouts like none other. So I figure with all the down time I can handle a wee bit more frequency for one week.
Workout:
Pistol Squats:
6 + 6 + 9 = 21 reps
I really tried to focus on keeping my leg suspended (the leg I am not squatting on, ofcourse).
Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 20 lbs x 3 reps
Total Reps = 15
Weird Ab Exercise:
BW x 4 reps x 3 sets
Side Plank Rows:
22.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds
Videos:
Pistol Squats, Pull-ups, Weird Ab Exercise and Side Plank Rows:
http://www.ironscene.com/play_hd.php?vid=3408
Overall Impression:
I hope everyone's having a good week so far. Thanks for reading!
Sentinel
12-04-09, 2:11 am
Fall 2009 Training
Mesocycle 15 - Week 4
Deadlift Day
Beginning Thoughts:
I have had a very relaxing week. Next week exams begin and all hell will boil over.
It's also bitterly cold here in San Antonio. It's been in the low 40s all week and I hate this weather. One of the reasons why I chose Trinity University was so I could enjoy the warm weather.
Workout:
Deadlifts:
415 lbs x 1 rep (91%)
435 lbs x 1 rep (96%)
455 lbs x 1 rep (100%)
455 lbs x 1 rep (100%)
425 lbs x 1 rep (93%)
I got 1 more rep than last week with 455 and I think my form improved as well. I am looking forward to next week when I am supposed to do 9 singles again.
Weird Ab Exercise:
BW x 5 reps x 3 sets
Ab Roller:
BW x 10 reps x 3 sets
Videos:
Deadlifts and Core Training:
http://www.ironscene.com/play_hd.php?vid=3413
Overall Impression:
I hope everyone's having a good week! Thanks for reading.
The weather forecast says tomorrow is gonna be snow day. *shiver*
Sentinel
08-03-15, 6:31 am
Wow I haven't been on here in a LONG time!