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TGoetsch
05-04-13, 10:30 am
I like the idea of keeping a training log here. I think it will be good to get some input from people, to be able to give some input to others, and to network!

About me: I am a 26-year-old guy living in Omaha, NE, and a full-time physical therapy student at the med center. I have been training for the last seven years. When I started, I pretty much jumped right into multi-ply gear. Eventually, I reached and recognized a point where no amount of equipment could add pounds to a weak foundation, and continued to get extremely frustrated, so I scrapped the gear and started training unequipped. I have since tried to get my toes wet and experience some different strength sports (strongman, powerlifting, highland games, and all-around weightlifting). I'm still (and will probably ALWAYS be) trying to take my weaknesses and turn them into strengths to make me a better athlete and to build a foundation of strength. This is where I got the title for my training log, because you can't build a house on stilts! I currently train out of two very good gyms, Omaha Barbell and Jobe’s Steel Jungle. My loves, and the focus of my training, are strongman and powerlifting. I competed in my first unequipped powerlifting competition recently, the USAPL NE state meet, and went 462.5/297/600.5 (a 1360 total) at 192 pounds bodyweight. I have competed in several strongman competitions, and have qualified for the 2013 NAS Nationals. I know that I still have a LOT of room for improvement in these sports, and make sure that the things I am doing every day are keeping me on this path.

I look forward to keeping up on what you guys are doing and learning something along the way!

TGoetsch
05-04-13, 11:44 am
Older training logs of mine can be found here:
http://troygoetsch.blogspot.com/


The competitions that are currently on my to-do list:
- Missouri's Strongest Man: The Gus Lohman Memorial X (June 2013)
- Another raw powerlifting meet or two (~August/September)

TGoetsch
05-04-13, 11:51 am
Still recovering from my meet last Saturday.

Jump Rope

Box Jump (30"?):
3 x 4 sets

Snatch-Grip DL from 3" Blocks:
135 x 5
225 x 5
315 x 3
(Add straps)
405 x 2
455 x 2

DOH Sumo Deadlift:
315 x 5
365 x 5 x 2 sets
415 x 3
I squat somewhat narrow, and pull even narrower, so I thought these would be good to start adding in just as an accessory movement.

Westside Reverse Ham Curl:
90 x 10 x 2 sets
80 x 8
This machine is brutal!

Fat-Bar Lat Pulldown:
90 x 10
140 x 10,10,7

Seated Row:
Stack x 15 x 3 sets

Active Shoulder ER:
top plate x 10 ea x 3 sets

Fat-Bar Curl:
Bar+20 x 15,15,10,10

Oblique Figure 8:
10-12 x 3 sets

TGoetsch
05-05-13, 6:40 pm
I was pretty happy with how today went, and it seemed like everybody else had some good training, too.

Warm-Up:
PVC Roll
Stretch
Jump Rope

12" Log Clean One and Press:
90 x 3 x 2 sets
140 x 3
180 x 3 x 2 sets
210 x 3 x 5 sets
(http://www.youtube.com/watch?v=YAymi_NevBs)

Farmers Walk:
210 each hand x 85 ft x 4 sets
(http://www.youtube.com/watch?v=0hVU9QHmMRY)

Keg Carry Medley:
250/200 keg x 80ft each x 2 sets

Keg Load to 48" Platform:
250 x 10 reps (alternating with Jesse)
(https://www.youtube.com/watch?v=NDVPRnsp-eI)

Grip Work:
Messed around with hub-lifting Jesse's new York deep dish plates just for the fun of it. Some highlights were:
- 45-lb hub clean and press (thumb and all fingers in contact) (http://www.youtube.com/watch?v=lJ2gO9Trqos)
- 45-lb hub clean and press (thumb and index finger in contact)
- Two-hub farmer's walk (http://www.youtube.com/watch?v=ZGc8hh82KmM)
- 55-lb hub lift (http://www.youtube.com/watch?v=alIw40T-fwo)

Fat-Grip Hammer Curls:
30's x 15 x 2 sets

My camera died after the first set because I forgot to charge it. My log press has been stalled for some time just short of 250. I decided that to get it to start moving I need to 1) start getting in more quality work with the log, rather than working up to one set and moving on to the next event, and 2) not go for broke with a PR attempt so often. I think more days training like this will not only push me to 250, but well past it. With Farmers, my camera died after the first set, so I didn't get the rest on camera. I really worked on making my steps get longer and faster as I went on, so this was definitely the slowest of the four. My grip has never been a problem, but I need to work more on my foot/ankle speed and strength.

TGoetsch
05-06-13, 8:25 pm
PVC Rolling:
Until no longer sore
- Back
- Lats
- IT bands
- Quads
- Hams
- Glutes
- Pecs

Static Stretching:
3 x 20-30 sec. each
- Prone on all fours glute
- Wall-assisted hamstring
- Hook-lying lat
- Door-frame pec
- Standing gastroc
- Shoulder retraction (pec minor)

Walk:
- Took the dog around the neighborhood

TGoetsch
05-07-13, 10:23 pm
Trying out the safety squat bar (SSB) for a couple of weeks. This thing is brutal! For reference, when I tested a rep-out set with the (barbell) back squat a month ago, I hit 405 x 10. By the end, this thing will have you folding over in two! I have REALLY been working on improving the consistency of depth of my squats.

Warm-Up:
Stretch

SSB Squat:
65 x 5
155 x 5 x 2 sets
245 x 3 x 2 sets
335 x 3
(add belt)
335 x 10

Paused Barbell Squat:
Held each for a 3-second count in the hole, no belt
235 x 3
325 x 3 x 3 sets

Westside Reverse Ham Curl:
(Less weight = Less assistance)
70 x 5 x 4 sets

Barbell Lunge:
45 x 12 each
65 x 12 each x 2 sets

Barbell Calf Raises (standing on plates):
135 x 15 x 4 sets

Spud Strap Pulldown Abs:
90 x 15,12,12

Toast. Finished two bananas, some whey, and some mock-Chipotle burritos I made up.

Firefist
05-08-13, 12:44 pm
Subbed for sure brother.

TGoetsch
05-08-13, 5:20 pm
This forum has been great for discovering other people's "journeys" and making me think more in depth about my own. Sometimes we get so caught up in what we're doing now, today, tomorrow, or down the road, that we forget to turn around and count how many steps and in what direction we've already taken! Is that even important? I think so. I think a lot of our stories are pretty similar: starting with no experience, discovering not just a hobby but a passion, and striving to do and be the best that our bodies and minds can allow. NOT what our circumstances can allow, because we set our own circumstances. We may hit rough patches, or periods of life that draw us away, but they're only speed bumps along the way, ultimately forging a stronger, smarter, better athlete.

Anyway, I'm trying to turn this type of "recovery day" into a regular thing. They may not all be the same, but I want to make sure to keep scheduling time to be proactive against injury and burnout.


PVC Roll:
Back, Chest, IT bands, Quads, Hams, Glutes


Static Stretch:
Glutes, Piriformis, Hams, Lats, Pecs, Gastrocs


Walk:
Took the dog around the neighborhood

TGoetsch
05-08-13, 5:22 pm
Subbed for sure brother.

Awesome, man!

TGoetsch
05-09-13, 10:42 pm
Warm-Up:
Jump rope
Shoulder circuit

12" Log Clean One and Press:
85 x 5
135 x 5
175 x 3
205 x 2
225 x 2, 1, 2, 2, 1
Definitely my strongman weakness! This WILL improve.

Close-Grip Bench:
This started as a friendly challenge among lifting partners. Reps were non-stop to fail.
185 x 5 (to chest, 1-, 2-, 3-, 4-, 5-board)

Incline DB Bench:
70's x 12
80's x 12
90's x 6

DB Lateral Raise:
These reps and sets were all non-stop, too. Got a little STOOPID tonight to make up for that log press! Basically pyramided up and down with 10, 15, 20, 15, 10, and 5 lb dumbbells, 10 reps at each weight. These pyramids definitely aren't the norm, but we like to challenge each other and try different schemes sometimes.

DB Front Raise:
Another non-stop pyramid, 10, 15, 20, 15, 10, 5 lb dumbbells, 10 reps each.

Band Triceps Pressdowns:
2 count pause at extension
two monster mini's x 15 x 3 sets

Two bananas, whey, and a whole mess of tacos afterward.



Here's a video of my buddy, the big man Bryan (bbenzel) getting a new log PR tonight:

http://www.youtube.com/watch?v=vHgkwgyHTao

TGoetsch
05-10-13, 3:12 pm
Heading out to my wife's parents' house this weekend for Mothers Day, fishing, and mushroom hunting, so I went in this morning on my own for some speed work.

Warm-Up:
Foam Roll
Jump Rope
Stretch

Box Jump:
30" x 3 x 2 sets
31.5" x 3 x 2 sets
33" x 3 x 2 sets

DOH Speed Conventional Deadlift:
no belt, 30 sec. rest between sets
315 x 3 x 10 sets

Reverse Hyper:
10 x 4 sets

Med-Pulley Reverse Fly:
10 each x 4 sets

No-Arm Lat Pulls:
(BW + full vest) x 12 x 4 sets

Standing Preacher Curl One-and-a-Half:
75 x 5 x 2 sets
55 x 7 x 2 sets

Prone Plank:
75 sec
75 sec
60 sec

TGoetsch
05-11-13, 7:02 pm
Here is a video of some of my teammates at Omaha Barbell as they get ready for a USPA meet in Missouri on June 15th. I'd join them, but have a strongman competition one week later. Lifters making an appearance are Mando (with a sweet PR!), Cam, Noodle, Mick, and Justin. The guys and gals at this gym are awesome lifters and make for an amazing support structure. I'm proud to call them my team!


http://www.youtube.com/watch?v=1Na0w9v-PCc

TGoetsch
05-13-13, 3:18 pm
We've been out at the lake this weekend, and didn't get back until tonight, so I missed training with the guys earlier today. Normally I would have tried to fit a few more things into an events day but it was taking a long time to move equipment around. I'm still pretty happy with how today went!

Warm-Up:
PVC Roll
Stretch

12" Log Clean Each and Press:
90 x 5 x 2 sets
125 x 3
160 x 3
190 x 8 (PR by 2 reps)
(video below)

Farmers Walk:
260 ea x 80 ft
310 ea x 65 ft (PR for distance)
(video below)

"Remick" Press:
30 x 15 x 2 sets
30 x 10 x 2 sets
My triceps were cramping up after these!

Axle Pull-Up:
BW x 5
+45 x 3 x 2 sets
+100 x 2 half reps (FAIL)
I saw a guy I know do a pull-up on this bar at a bodyweight of 295 pounds. I thought it would be cool to be able to match that kind of pull at 195 pounds bodyweight with a 100-lb plate. Grip wasn't an issue at all, but the rest of me just isn't quite strong enough for it yet!

Did some extra grip work with the hub and called it a night.


http://www.youtube.com/watch?v=65fiN2b35V0

TGoetsch
05-14-13, 11:04 pm
Pretty good night of training, but it was hotter than hell out today! Sweated through two shirts at the gym tonight!

Warm-Up:
PVC Roll
Stretch

Safety Bar Squat:
65 x 5 x 2 sets
155 x 3 x 2 sets
245 x 3 x 2 sets
335 x 2
405 x 2 x 2 sets
The first set doubled me over pretty well. I really cued myself to squeeze my traps hard on the second, and stayed much more upright against that bar.

BBBS (with a 3-second pause in the hole):
335 x 3 x 3 sets

Reverse Ham Curl:
70 x 8 x 2 sets
95 x 8 x 2 sets

Barbell Lunge:
80 x 12 ea x 4 sets

Spud Strap Pulldown Abs:
90 x 15 x 3 sets

Standing Preacher Curls One-and-a-Half:
45 x 12,10,8

Tomorrow we have an 8-hour massage lab at school. Looks like it's gonna be a recovery day for me!

TGoetsch
05-15-13, 6:18 pm
Had a 7-hour massage lab today, learning a bunch of techniques to add to the patient-care toolbox. We worked on the ENTIRE body, so I'm going to count it as some active recovery work! When the sun sets and it cools down some I'm going to take the dog out for a longer walk, as well.

TGoetsch
05-16-13, 11:15 pm
Took a break from the log tonight to hit the triceps a little more. Experimenting more with the pyramids we tried last week as a way to get quite a bit more volume in.

Warm-Up:
Jump Rope
PVC Roll

Swiss-Bar Bench to chest (2nd handles):
125 x 5 x 2 sets
175 + 40 in chain x 3
" " 80 in chain x 3
" " 120 in chain x 2
" " 160 in chain x 2 x 4 sets

Barbell Bench Pyramid:
chest,1,2,3,4,5,4,3,2,1-boards,chest with 135
did 5 reps a piece as fast as possible, didn't take a break until back down to the 2 again

DB Lateral Raise:
10,15,20,25 x 10
30 x 5
25,20,15,10 x 10
Took breaks as needed between sets

DB Front Raise:
10,15,20,25,20,15,10 x 10
Took breaks as needed between sets

Spread Eagle Sit-Ups:
20,15,15,10,10,5

TGoetsch
05-17-13, 11:25 pm
Let me tell you how stupid I am, which actually turned out well. I woke up this morning to our dog, a dachshund wanting up in bed. I got up, everything feeling STIFF, and bent down to pick him up. As soon as I got down to him, I felt a sharp pain in my back that spread to my left hip. I then grabbed an ice pack and laid on that for the next 15 minutes. For the rest of the day, this spot was sore and uncomfortable. While the PT student in me was screaming to not go and deadlift tonight, the athlete in me was thinking about the team video that Mick put up earlier this week of several people hitting deadlift PRs. I decided to play it by feel, which turned out well. I may be cussing up a storm in the morning, though....

Warm-Up:
Jump rope
Foam roll
Lots of stretching to the glutes, hamstrings, hip flexors, and lats

Dead-Stop Conventional Deadlift:
135 x 5
225 x 3
315 x 3
405 x 3
500 x 8

Reverse Hyper:
50 x 10
90 x 10 x 3 sets

Pulley Reverse Flyes:
setting 2 x 12
setting 3 x 12,10,8

No-Pull Lat Pull-Ups:
bw+43 (vest) x 10 x 3 sets

Fat Bar Curls:
45 x 25

Jump Rope:
30 sec on, 30 sec off, 10 rounds (10 min)

I think Jesse got a video of my top set of deadlift, so I will post that later.

TGoetsch
05-19-13, 5:08 pm
Warm-Up:
Foam Roll
Stretch

12" Log Clean Each and Press:
90 x 5 x 2 sets
140 x 3
170 x 3
200 x 2
220 x 2,2
180 x 6 (these were FAST with just a touch to the ground and then off again)
I think I'm figuring out that where my log press REALLY lacks is the leg drive. In fact, it seems non-existent. The clean is plenty easy, and I just end up with pretty much a strict press from the rack position. I don't know how to fix this yet, but I feel like if I could that my log would start to sail up and improve.

Farmers Walk:
210 each x 80 ft
260 each x 80 ft x 2 sets

Keg Load to 48":
290 x 1,2,2
Usually, I initiate the first pull with a narrow stance. This means I don't have to move my feet in once the keg is in the lapped position, but it also means your low back needs to be stronger. This has also led to some nasty bleeding on my shins lately. Today, I experimented with a wide-stance initial pull, swinging the keg up from a position that is between my legs and slightly posterior to my COG. It requires a faster initial pull, fast transition to the lap, and moving the feet in once the keg is lapped, but I think it could be a good technique to get down.

Grip Work:
Messed around with the 100-lb deep dish plates. I saw Jedd Johnson post a video of some attempts with a key-pinch outer rim lift and an inner rim pinch, then thought it was worth a shot. I was able to do both, and even managed a couple of reps in there. Videos of two attempts are found here at our strongman group's Facebook page:
https://www.facebook.com/photo.php?v=10201461339879071
https://www.facebook.com/photo.php?v=10201461270797344

Also, here is a video of my top set of deadlifts from Friday night:

http://www.youtube.com/watch?v=8-CfyvfLH5M

TGoetsch
05-21-13, 10:37 pm
This entire week was a planned deload, but I honestly just felt like challenging myself tonight.

Warm-Up:
Foam Roll
Jump Rope

Standing Box Jump:
30" x 3,3,5
32" x 5
34" x 4 (tripped up on the last one and almost biffed it, so just cut it here)

Barbell Squat:
150 x 10
200 x 5
240 x 3
290 x 3
(add belt)
330 x 20

Reverse Ham Curl:
90 x 10,10,8,6

Mini Band Adduction/Abduction:
12 ea. x 3 sets

Circuit:
A. Battling Ropes
B. Various Core/Abdominal exercises
(30 sec. each for 10 rounds, with 10 seconds in between each for time to switch)

TGoetsch
05-24-13, 12:55 am
12" Log Clean One and Press:
90 x 3 x 2 sets
120 x 3
150 x 3 x 5-6 sets

Strict Log, No Rebound Press:
90 x 12
110 x 10
120 x 8

DB Lateral Raise:
10,15,20,25,20,15,10 x 10
Rest as needed between sets

V-Handle Triceps Pressdown:
entire stack x AMRAP

Simple day, but I'm okay with that. I'm still feeling somewhat beat up from that 20-rep squat on Tuesday, but sometimes if it's there you just have to go for it. For anyone who reads this thing: What have you decided to train that was contrary to your training plan for that day/week, but ended up having a good outcome?

Firefist
05-24-13, 9:14 am
Very strong lifts man. 500 for 8 reps? Thats pretty sick

TGoetsch
05-24-13, 9:57 pm
Very strong lifts man. 500 for 8 reps? Thats pretty sick

Thanks, brother!!

TGoetsch
05-24-13, 10:04 pm
Another simple, but effective, night.

Warm-Up:
Foam Roll
Jump Rope

Pull-Ups:
bw x 5 x 2 sets
+35 x 3 x 2 sets
+56 x 3 x 2 sets
+70 x 3
+91 x 3
+105 x 1 x 2 sets
I was only able to get my chin to the bar on those last two, not OVER it. SO close!!!

Prowler Half-Mile:
Prowler+90 x 160 ft (turn at 80) x 17 sets
Alternated with Jesse and Mac. I was able to run the first 14. Mac challenged us to combine the last four runs into one run, which had me feeling like death at the end.

TGoetsch
05-26-13, 6:19 pm
The plan leading in to today was to run the events of the upcoming contest through one time, with contest weight, like it would be in a contest as I had been feeling somewhat sore and rundown from training this week. That didn't happen, but in a good way. I'm fortunate to have training partners who push me when I need to be pushed. Bryan even won the heavyweight division of Kansas Strongest Man yesterday and STILL made it in for a full events training day today. The result was a damn good day. If I can hit these events in four weeks like I hit them today, I should do pretty well at The Gus. I think there were some videos from today, so I will post those later.

Warm-Up:
PVC Roll
Stretch

12" Log Clean Each and Press:
90 x 5,3
140 x 3
170 x 3
200 x 2
220 x 4
Didn't time this last set, but it felt like it was under a minute.

Farmers Walk:
120 each hand x pick
210 ea x 80 ft
240 ea x 80 ft
260 ea x 80 ft
300 ea x 75 ft (ran out of room to walk)
330 ea x 15 ft

Car Deadlift Simulator:
800 x 5
1000 x miss

Keg Load Over 52" Bar:
250 x 8
Felt much more comfortable and snappy with the new technique for the initial pull. It felt good to work something higher than 48" today.

Keg Carry Medley:
270 down/220 up x 80 ft each

An Epsom salt bath has never felt so damn good!

TGoetsch
05-27-13, 12:26 am
Below are three videos from training today, the car DL simulator and the the two top sets of farmers. I can't wait for another crack at 330 per hand, especially if I don't do so many runs before it.


http://www.youtube.com/watch?v=YvbDvpgBjas

TGoetsch
05-27-13, 12:27 am
http://www.youtube.com/watch?v=NKsQMkgnkeE

TGoetsch
05-27-13, 12:28 am
http://www.youtube.com/watch?v=Udpmqypi5tc

TGoetsch
05-27-13, 7:46 pm
I have decided to add in Joe Defranco's "Agile 8" (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html) warm-up for my recovery work. I have been doing a sort of general whole body combination of MFR and stretching, but I think Joe's program 1) is much better geared to the strength athlete, 2) hits a couple of areas hard that are especially tight on me (GLUTES and hip adductors), and 3) isn't boring as shit! I added in the last two exercises after reviewing some of Joe's material on shoulder pre-hab since the Agile 8 program is largely centered around the lower body. One warning: Joe D says this should take 5-10 min., but it took me 20 min. to get through the original Agile 8 program alone.

1. PVC Roll IT Bands (15x each half)
2. PVC Roll Hip Adductors (15x each half)
3. Glute/Piriformis MFR with tennis ball, into static stretch (60"/30" x 2 sets)
4. Rollover to V-sit (10x)
5. Fire Hydrant (10x fwd/10x bwd)
6. Mountain Climber (20x)
7. Groiner (10x)
8. Hip Flexor Stretch (20" x 3)
9. Y to handcuff (10x)
10. Facepull to ER (10x) (did these bent over without a band, and they were still hard!)

TGoetsch
05-28-13, 9:46 pm
Still feeling it from Sunday's heavy events training, but there was work to be done!

Warm-Up:
Jump Rope
Agile 8

Speedy Front Squat (no belt):
60 x 7
150 x 5 x 2 sets
180 x 3
240 x 2 x 8 sets
Only rest time was when the other person was lifting

3-Count Paused Back Squat:
235 x 2
335 x 3 x 3 sets

Reverse Ham Curl:
70 x 8,8,8,6

Barbell Lunge:
85 x 10 each x 3 sets

Reverse Hyper:
90 x 8 x 3 sets

Planks:
Prone x 90 sec
Left x 50 sec
Prone x 90 sec
Right x 50 sec

Barbell Curl:
45 x 32

TGoetsch
05-30-13, 10:35 pm
Warm-Up:
Jump Rope
Rumble Roll

12" Log Clean Each and Press:
85 x 3
135 x 3
165 x 3
205 x 4, 3
These were tough tonight, but can't complain with how they went on Sunday

Bench with Titan SuperRam:
225 x 3
275 x 3
315 x 2 x 2 sets
335 x 2
365 x 1

Dumbbell Raise:
Pyramided up with five pound jumps starting at 10 each and peaking at 35 each, then back down to 10 each. Did five reps side and five reps front on the way up, then switched on the way down. Took breaks as needed, but not many.

Angled Bar Triceps Pressdown:
40/50/30 (120 total reps) x varying grips

That's all for today

TGoetsch
05-31-13, 11:27 pm
Warm-Up:
Agile 8

Box Jumps:
30" x 3 x 3 sets

Conventional Deadlift:
135 x 5
225 x 3
315 x 3
405 x 2
495 x 1
585 x 1 (went FAST, had to go up!)
605 x 1 (also fast!)
615 x fail (wah-wah-wahhhhh)

Reverse Ham Curl:
Worked from a lighter set of 12 reps, down to a set with only 30 pounds unweighted for a single.

Reverse Hyper:
90 x 10 x 2 sets
140 x 8

Dumbbell Row:
130 x 10,8,10 each

Bamboo Bar Curl:
10 x 2 sets supinated grip, 2 sets pronated grip

Mick got a video of both the 585 and the 605 deadlifts tonight, so I'll post that when he gets it up!

TGoetsch
06-01-13, 11:24 am
Here's a video of my 605-lb pull from last night, courtesy of Mick. It looks like my balance is wacky, as the bar drifts laterally at the initial pull and then drifts at the top again. I'm happy with the bar speed, though!


http://www.youtube.com/watch?v=7q88vWgYl7I

TGoetsch
06-02-13, 7:53 pm
Big deadlift night on Friday, followed by moving some landscaping rock midday yesterday, followed by moving some new gym equipment into the Steel Jungle added up to my back being REALLY tight and SORE today. Put my ego in check and worked on some speed and lighter things today.

Warm-Up:
Rumble Roller
Stretch
Lt. Remick pressing

Monster Dumbbell Clean One and Press:
77 x 5 each
87 x 3 each
97 x 3 each
107 x 3 each
117 x failllll
I really need to work on keeping the DB in closer to my head (thanks for the tip B-rex!) and pressing it directly overhead rather than away from my center of balance.

Farmers Walk:
210 each x 80 ft x 2 sets, FAST

Keg Carry (more like a RUN):
200 x 80 ft x 4 sets
I'm really happy with having decided to carry the keg with both hands on the far side. It means you can't get or keep your breath as easy, but I'm able to go a LOT faster this way.

Wide-Grip Bench with Titan SuperRam:
185 x 10 (no Ram)
225 x 8
275 x 6
275 x 5

Rolling Thunder Lift:
90 x 3 each
115 x 3 each
135 x 3 each
150 x 2 each

Band Pulldown Abs:
15 x 4 sets

TGoetsch
06-04-13, 10:22 pm
I think Friday's big deadlift and moving all that stuff this weekend did a number on my CNS and back because they were both telling me they weren't about to move much weight tonight! On nights like that, you take what you can get and make the most of it.

Warm-Up:
Agile 8

Front Squat:
60 x 5
150 x 5
200 x 3
250 x 3
300 x 3, was folding over on this last rep so called it there

Front Squat Hold:
330 x 10"
420 x 10" x 6 sets
If this kind of weight can get more comfortable, maybe it will carry over to a bigger front squat, bigger log clean and press, bigger stone load, etc.

Reverse Ham Curl:
70 x 8 x 4 sets

Then got into a short pissing match with Bret, Bryan, the Fat Grip, the Fat Grip Extreme, and some heavy dumbbells.

Leg Press:
20,20,15,15,15,15 (=100 reps)

Prone Plank:
90", 75", 75"

Bar Curls:
40 x 1 set x supinated
20 x 2 sets x pronated

Finished with some glute and ham stretching.

TGoetsch
06-06-13, 9:16 pm
Warm-Up:
PVC Roll
Stretching

12" Log Clean and Press:
85 x 5 (strict) + 1 push
115 x 3 " "
145 x 3 " "
175 x 3 " "
205 x 2 push
225 x 1
255 x fail x 2 sets
In retrospect that was a really stupid jump. It would have been a 15-pound PR.
225 x 2
The good thing out of this is that I'm pretty confident that 220-225 is a weight I could hit any day I touch the log. It hasn't always been like that, so that's some progress. It's too close to the comp to change anything up drastically, but I need to think about how I want to attack my press from here on out. Deadlift is doing well, squat is decent, but my press has really lagged and needs to be brought up to be competitive.

Bench Press with Titan SuperRam:
225 x 10
275 x 5
300 x 5
320 x 3
340 x 2 (with help on the second, though)
340 x 1

DB Lateral Raise:
Pyramid from 10-35-10, jumping every 5 pounds, with 10 reps each set.

DB Front Raise:
Pyramid from 10-25-10, see above.

Thick V-bar Triceps Pressdown (2" Pause at bottom):
someweight x 15 x 3 sets

Decline Sit-Up:
bw x 20 x 5 sets

TGoetsch
06-07-13, 5:41 pm
Family in town tonight, so I got in to the gym in campus for a session between a test and lab.

A1. Pull-Ups:
BW x 10,9,8,7,6,5,4,3,2,1
A2. Bent Row:
135 x 10,9,8,7,6,5,4,3,2,1

Cable Reverse Flyes:
10 x 4 sets

Barbell Curls:
45 x 25,15,15

Pallof Press:
band x 10-12 each x 4 sets

Wrist Roller:
some x some

TGoetsch
06-09-13, 4:39 pm
Warm-Up:
PVC Roll
Stretch

12" Log Clean and Press:
90 x 5
140 x 3 x 2 sets
180 x 3 x 2 sets
220 x 1
220 x 2 (clean each)

Axle Press from Rack:
145 x 7 x 2 sets

Farmers Walk (in the rain!):
240 each x 80 feet x 2 sets

Car Deadlift Simulator:
700 x 1
800 x 8
900 x 1

Keg Load Over 50" Bar:
290 x 1 x 6 sets

Axle Press from Nose:
115 x 10,10,8,6

Hanging Leg Raise:
15,12,10,10

My next competition is just under 2 weeks away. I hear there will be at least 9 guys in my weight class, which is kind of exciting because I've never competed against that many people!

TGoetsch
06-11-13, 9:29 pm
Warm-Up:
PVC Roll
Stretch

Front Squat:
60 x 5 x 2 sets
150 x 5 x 2 sets
200 x 3
250 x 3
290 x 1
330 x 1
360 x 1
380 x 1
400 x fail

NARROW Stance Paused Squat:
225 x 5 x 4 sets
225 x 10

Reverse Ham Curl:
55 lb unweighted x 5 x 5 sets

TKEs:
mini band x a lot x each leg

Prone Plank:
bw x 90 sec x 3 sets

That's all for tonight!

TGoetsch
06-13-13, 9:38 pm
I have practical exams today and tomorrow so my stress level is off the charts. Getting in to the gym is an awesome release and way to get my mind off of it!

Warm-Up:
PVC Roll
Stretch

Dynamic OHP:
Only rest times were when B-rex and Zach were lifting
95 x 5
135 x 3 x 10 sets

Bench Press with Titan SuperRam:
Tried to press these reps as fast as possible
225 x 10
275 x 10
295 x 9

DB Lateral Raise:
25's x 10 x 5 sets

Rope Triceps Pressdown with Pause:
Some weight x 80 total reps

Band Shoulder Extension:
Mini x 15 each x 3 sets

Decline Sit-Up:
bw x 25 x 4 sets

TGoetsch
06-15-13, 11:12 am
Normally I would have pulled a few more reps tonight, but The Gus is in a week so I figured its time to start ramping down for that. Got in today after my last lab practical, so man did that feel good. For anyone who hasn't taken one, a lab practical involves you walking into a secluded room where an instructor and a patient are waiting for you with stone-faced expressions. You then draw a card and have to perform whatever it says on the card with the patient. For example, one of them I drew was "Your patient presents with a 2-week history pain in the left anterior tibialis. Apply Ultrasound to it" or another exam involved transferring a patient, and the last exam involved fitting and teaching someone how to use an assistive device. The instructor has a checklist and you need to nail everything on it or re-take the exam. It's a three strikes or you're out policy, and if you fail those you can come back in a year to try again. I tend to stress out a lot for these, so I think my blood pressure has been through the roof the last two days!!

Warm-Up:
Agile 8

Conventional Deadlift:
135 x 7
225 x 5
315 x 5
405 x 3
(Add belt)
495 x 2
These felt FAST and good, so no reason to push it more today.

Pull-Up:
BW x 8,8,8,6,6,4,4
45 sec. rest between sets

Reverse Hyper:
90 x 10,10,8,8

Face-Pull:
Doubled Mini x 12 x 4 sets

Barbell Curl:
45 x 25,15

TGoetsch
06-16-13, 6:03 pm
Last events day, and somewhat heavy day, before the comp next Saturday. I just wanted to work up to contest weight or slightly less for all events and just do one or a few reps. Farmers was 50 lbs less, but that won't be a problem. Everything felt good and fast! The other guys were doing really well at events today, so we should see some good performances from our team next weekend!

Warm-Up:
Stretch
PVC Roll

12" Log Clean and Press:
90 x 3 x 2 sets
140 x 3 x 2 sets
180 x 1
220 x 1

Car Deadlift:
someweight (Kia) x 6 reps
Had to do one more than Jesse just because, even though neither of us was near repping out

Farmers Walk:
210 each hand x 80 ft

Keg Load over 49" Bar:
250 x 5

Keg Carry Medley:
250/200 x 80 ft each

Now to stretch and roll this week, take final exams on Thursday and Friday, and then it's on!

Firefist
06-17-13, 5:04 pm
Congrats big homie, excited to see what you can do!

Universal Rep
06-17-13, 5:17 pm
Congrats big homie, excited to see what you can do!

This ^^^^

TGoetsch
06-18-13, 10:43 am
Congrats big homie, excited to see what you can do!


This ^^^^


THANK YOU, brothers!!! Expect some awesome results because this is going to be one hell of a ride!

And THANKS for the kind words in the Promo thread, FF! Always good to hear from you, my man!

Firefist
06-19-13, 12:44 pm
For sure man, you deserve it. Now get that work done.

TGoetsch
06-20-13, 2:54 pm
I haven't posted in a couple of days so thought I would give a quick update. I have a strongman competition coming up this Saturday and will be 1 of 11 guys in the under-200 lb class. I woke up this morning at 192 lb without cutting anything, and there are 24 hr weigh-ins, so I definitely could have packed on some pounds in the last few weeks and been safe. Oh well, it's nice not having to cut any weight at least. If I had thought more in advance, I probably could have made the 175's! This week I have done some light stretching and some light band exercises, but haven't touched a bar or weights, so it hasn't been worth a post. It's also finals week for my program and I've had four finals, so that's been occupying my mind and time for the last week and a half. The events and weights for this comp will be:

1) Log Clean and Press each rep, max reps in 60 sec., with 220 lb

2) Car Deadlift, max reps in 60 sec., weight TBD

3) Farmers Walk, 80 ft for fastest time, 260 lb each hand

4) Keg Load over 48" Bar, max reps in 60 sec., 250 lb keg

5) Keg/Hydrant Carry Medley, 80 ft each for fastest time, weights 250/200

I'm really excited to get another competition under my belt, and excited even more to change up my diet to put on some weight and to begin the new BL template after this contest!

TGoetsch
06-23-13, 1:32 pm
I'm disappointed in the results from yesterday's competition, but only because I am my own harshest critic. This competition had, hands down and without exaggeration, the TOUGHEST class of competitors I have competed against yet. It was a reminder that I still have a LONG way to go, and motivation to kick things in the ass and start GETTING there. I ended up taking 6th out of 11 under-200 competitors, and 7th lightweight overall.

After weighing in at 187 pounds without cutting weight on Friday (how the HELL did that happen??), I spent the rest of the evening pounding water with BCAAS/creatine/protein, and eating anything I could get my hands on. I woke up feeling great and ready to go with some minor nerves on Saturday. The first event up was the log press. Any pressing event is my Achilles heel right now. I suck at them. This one was no different. A combination of my max log not being over 240 pounds, the nerves of the first event, and pressing outside (which can really mess you up if you're used to being inside!) led to me being one of 5-6 guys to not even get a single rep in with this 220 pound log. The way scoring in strongman goes is that first place gets the most points in an event (however many competitors there are, in this case 11), second gets one less point (10), third one less (9), etc. If you zero an event, you get zero points. If you tie with someone, they take the points of the two places and average them for you two. Because I zeroed this event, I was 11 points behind the leader from the start. Had I even gotten ONE rep in, I would have been only 4.5 points back. This was a huge points difference that I knew I would not be able to make up no matter how well I did in the rest.

I decided to finally show up for the next four events. I am not sure what my placing or exact times were, I was just concerned with pushing it as hard as I could to try and make up for the log press. I completed everything to the best of my ability and probably got some PRs. Farmers walk went easy, since grip is really a strength of mine. I believe I took 2nd in the car deadlift. The medley was interesting, with two bobbles that could have cost me a couple of seconds. I did well in the keg load. In the end, however, I simply could not overcome the already established points deficit, and ended up taking 6th out of 11. I don't remember the exact points others in my class had, but am happy for my friend Zac Craig in taking third place in our division. Zac is an awesome competitor and stand-up guy. I may post some videos of everything but the press later. No one will get anything out of watching me fail at pressing a log a couple of times.

Regardless of how disappointed I am in myself, it's hard to stay butt-hurt when my training partners did so well. Jesse took 5th in the 231's which was a very competitive class, hit some PR's, and had a very good showing. Bryan took 1st in the superheavies and first in the heavyweight overall. This guy is a monster and has yet to get less than 2nd in any competition! Spenser took 1st in the 300's and 2nd in the heavyweight overall. Mike, in his very first strongman competition, took a very convincing 1st in the Master's division. I wish I could have completed the team domination, and will someday, but am just not there YET.

From here, I need to get stronger. Period. My press needs to stop being a weakness and be brought up to match my other strengths. I need to get bigger. To weigh in 13 pounds under WITHOUT cutting is stupid. I've got a new fire to improve on myself and pursue my passions and goals. This BL and Animal promo comes at the PERFECT time. The next time I show up, I WILL be a new animal.

bbenzel
06-25-13, 4:04 pm
Thanks for the kind words! I do have to correct you though, I got 5th at Brian Shaw's competition 2 years ago.

Keep your head up. Had the press gone just slightly better you would have been top 3. Learn from this and move on.

Firefist
06-25-13, 4:47 pm
Great attitude in sportin your teammates' successes. You're a tank brother, and you'll come back with a vengeance next comp you do.

TGoetsch
06-26-13, 7:15 pm
Thanks for the kind words! I do have to correct you though, I got 5th at Brian Shaw's competition 2 years ago.

Keep your head up. Had the press gone just slightly better you would have been top 3. Learn from this and move on.


Great attitude in sportin your teammates' successes. You're a tank brother, and you'll come back with a vengeance next comp you do.



Thanks, guys!! I'm taking it as a learning experience, and as motivation to push things farther, faster, and harder! Comps like that really give you insight on what's working, what's not working, and what needs work.

In other news, the supplement package from Animal/Universal was sitting on my doorstep today. HOLY CRAP it looks awesome! I can't believe how insanely GENEROUS you guys have been, and can't wait to put them to use and make ya proud!!!

TGoetsch
06-27-13, 10:47 pm
I haven't heard anything on the plan to start the new training template yet, so I've been taking somewhat of a post-comp deload and hitting some lighter weight and reps. Tonight left my triceps cramping up!

Warm-Up:
PVC Roll
Jump Rope
Stretch

Military Press:
95 x 10,10,8,7,8 (stopped if reps were going to get sloppy)

Paused Bench (USAPL set-up):
135 x 10
185 x 5
225 x 5 x 3 sets

Bench Burn Out (no pause):
95 x 30 (stopped when they started to get sloppy)

DB Lateral Raises:
25's x 10
35's x 8 x 3 sets

DB Overhead Extension:
75 x 12,10,8,8

Prone Plank:
BW x 60/50/40/30 sec

TGoetsch
06-28-13, 11:45 pm
Wanted to get back on the wagon working on my mobility, so got some good work in during my warm up tonight. For all pulling, rest time was limited only to when B-Rex was pulling. We kept the pace up!

Warm Up:
PVC Roll
Agile 8

Box Jump:
24" x 5
30" x 3 x 3 sets

DOH Conventional Deadlift:
135 x 5 x 2 sets
225 x 5 x 2 sets
315 x 5 x 3 sets

DOH Sumo Deadlift:
315 x 5 x 3 sets

Pull Up:
BW x 8 x 5 sets

Band Pull Apart:
20 x 3 sets

Thick Curl-Bar Curl:
45 x 12
65 x 12 x 3 sets

Yoke Run:
350 x 40 ft down/back (80 total) x 5 sets
Wanted to push the yoke back, but my right ankle has been bothering me since the comp last Saturday and the first yoke push I tried really made it flare up. This was a REALLY light yoke, about 50% of what I'd see in a comp, but it was good for working on foot speed.

Firefist
06-29-13, 12:57 am
Awesome workouts man. Haha I bet opening that package had to be so boss.

TGoetsch
06-29-13, 12:08 pm
Hell yeah it was!! I need to figure out how to post pictures on here to show you the line up. It's pretty epic, and I can't wait to start putting them to use!

I've also switched up my diet significantly, since I was pretty disappointed to weigh in at 187 with no cut a day before my last competition. The scale may have been a little light (I weighed 193 every morning on my own scale before then) but regardless, that's too damn light when you're allowed a 20-24 hr weigh in. I had been doing a bastardized carb back loading approach with coffee/coconut oil/protein for breakfast, some form of protein and fat throughout the day, maybe a small amount of carbs before my workout, and high carbs post workout. I had also been having some carbs at night on non-training days. My thought is that being relatively light and wanting to get bigger, having carbs throughout the day again will help keep me anabolic throughout the day and enable maximum growth. A typical day for me now looks like this:

6:30a:
6 eggs, scrambled
1 cup oatmeal
Black coffee
1/2 scoop vanilla whey protein

9:30a:
6 oz sweet potato
2 scoops vanilla whey protein
2 tbsp peanut butter
Cinnamon
(This is all blended into a shake with water)

12:30p:
8 oz white potato
8 oz chicken -or- 2 cans tuna in water
1 tbsp olive oil -or- 1 tbsp coconut oil
Veggies (romaine, broccoli, or mixed)

3:30p:
Repeat mid-morning shake

Non-training Days/6:30p:
Repeat lunch meal (if Jenn is out of town)
-or-
Whatever she wants for dinner, but try to keep macros about the same

Training days/Post-workout:
2 bananas -or- 1 scoop maltodextrin
1 scoop hydrolyzed whey
Followed by dinner

9:30p:
4% cottage cheese
-or-
Whey protein and olive oil

Some days may differ, but this is my basic approach right now.

This puts me at about 3500+ calories and 300g protein. I weighed in at 193 on my scale on Monday morning, and am going to go a while without weighing to be surprised (or not!). The biggest thing I've noticed this week is that I feel a little bloated and sluggish, though I think this is just going to be a matter of my body getting used to eating like this again, making sure I pound the veggies, and getting enough water.

TGoetsch
06-30-13, 3:22 pm
Used today to try out some different things I think may help some weaknesses in my training (ie. my general pressing strength and my flexibility). My shoulders are feeling pretty torched now.

Warm-Up:
PVC Roll
Agile 8

Zydrunas Press with Solid Axle:
75 x 10,5
95 x 5 x 2 sets
115 x 5 x 2 sets
135 x 1

Overhead Squat:
Broomstick x 10 x 4-5 sets
(Added axel bar)
25 x 5 x 2 sets
45 x 5
65 x 5
85 x 5
105 x 3
125 x 1
145 x missed the snatch, shoulders just got tired!

Axle Bent Row:
145 x 10
235 x 5 x 3 sets

Superset:
Did 7 sets of each
A. Jump Rope - 50 jumps
B. Sledge Swing - 10 each side

TGoetsch
07-01-13, 8:37 pm
Pictures of the Animal/Universal loot!

http://i1277.photobucket.com/albums/y487/tdgoetsch/942324_10100923738886833_398504725_n_zps2b409593.j pg (http://s1277.photobucket.com/user/tdgoetsch/media/942324_10100923738886833_398504725_n_zps2b409593.j pg.html)

http://i1277.photobucket.com/albums/y487/tdgoetsch/935253_10100923738966673_411039006_n_zps4dfd9081.j pg (http://s1277.photobucket.com/user/tdgoetsch/media/935253_10100923738966673_411039006_n_zps4dfd9081.j pg.html)

TGoetsch
07-02-13, 10:12 pm
One of my favorite days is speed work because I'm able to keep the pace up yet still hammer form. I have been able to do some flexibility testing and MMT for some of the guys at the gym, so took a little time out for that today, too.

Warm-Up:
PVC Roll
Agile 8

Speed Squat (no belt, no sleeves):
(Only rest time was when other person was lifting)
300 x 3 x 8 sets

Reverse Ham Curl:
70 x 10,10,8

Barbell Lunge:
60 x 10 ea
90 x 10 ea x 2 sets

Narrow Stance Leg Press:
6 plates x 25,20,15

Spud Strap Pulldown Abs:
45 x 15
70 x 15 x 3 sets

Speed Runs with Yoke:
(Did these Indian run style with B-Rex)
350 x 40 ft x 10 runs

TGoetsch
07-05-13, 9:55 pm
We're out at the lake this holiday weekend, but I managed to get in to the weight room at my wife's old high school. Kept it pretty simple today. Strict press is really a weakness of mine, but I think if I bring it up then it will help all of my pressing movements. I know there's some debate about this carryover to push-pressing and jerking, but how many successful strongmen have a sub-200 military press? I would bet very, very few.

Warm Up:
PVC Roll
Jump Rope

Standing Strict OHP:
45 x 10
95 x 5 x 2 sets
120 x 5
150 x 7 (wanted 8, but triceps lost it at my forehead)
95 x 15

Close Grip Bench:
(30 sec. rest between sets)
185 x 5 x 5 sets

DB Overhead Extension:
50 x a bunch

Various core exercises

TGoetsch
07-06-13, 4:56 pm
Back in the high school gym today for some bare bones training.

Warm Up:
Jump Rope
Agile 8

Box Jump:
30" x 10

Conventional Deadlift:
135 x 5
225 x 3
315 x 3
405 x 1
(Add belt)
495 x 1
565 x miss
This bar was SLICK, even with Gorilla Grip and alternated hands. Grabbed some straps to finish.
565 x 1 x 2 sets
405 x 10 AFAP

Pendlay Row:
185 x 8 x 3 sets

Pull Up:
BW x 8 x 3 sets

Single-Leg Bridge on Medicine Ball:
BW x 10 ea x 3 sets

Plank:
Prone x 1 min
Left x 1 min
Right x 1 min
Prone x 1 min

TGoetsch
07-07-13, 6:53 pm
Didn't get back to town until 3:00 today and then the gym was closing at 4:00. Knocked this out in a half hour, which had me SWEATIN'.

Warm-Up:
PVC roll
Lat stretch
Pec stretch
Wall slides
OH squat w/bamboo

"Mock" Monster DB Clean Each and Press:
(Used a DB and a Fat Grip Extreme, tried to knock out each set FAST)
60 x 5 ea x 2 sets
70 x 5 ea x 2 sets
80 x 5 ea x 2 sets

Banded Shoulder Extension:
mini x 12 ea x 2 sets

Banded Shoulder Flexion:
mini x 12 ea x 2 sets

Banded Shoulder Adduction:
micro x 12 ea x 2 sets

Banded Shoulder Abduction:
micro x 12 ea x 2 sets

Axle Skull Crusher:
70 x 30 reps total

Barbell Concentration Curl:
45 x 30 reps total

Hanging Leg Raise:
bw x 30 reps total

TGoetsch
07-09-13, 10:57 pm
Warm-Up:
PVC Roll
Agile 8

Box Jump:
30" x 5
31.5" x 5

BBBS:
150 x 8 x 2 sets
240 x 5 x 2 sets
290 x 5
330 x 5 x 2 sets
(Add Belt)
380 x 10
(Remove Belt)
135 x 30 unbroken (first 20 non-stop)
Worked on depth tonight. This has been a struggle in the past and is REALLY improving, I feel.*

Reverse Ham Curl:
70 x 5 x 4 sets

Axle Curl with Slowwwww Eccentric:
40 x 10
60 x 10
65 x 8 x 2 sets

Yoke Indian Sprints:
(No belt, No sleeves)
Alternated with B-Rex and Zatch
350 x 40 ft x 10
450 x 40 ft x 5
550 x 40 ft x 1
These were just dumb!

TGoetsch
07-11-13, 9:21 pm
Got my Cube Extreme ("CubeX"?) template from Brandon, and I am excited to start it up and try something different. I think I will just take it pretty easy tomorrow, and then jump in full force on Sunday. This will really be a different way of training for me. I have been struggling with how to improve my pressing all around (esp. both bench and overhead) while not neglecting either one. What BL has laid out is so simple that it left me thinking, No shit! Why didn't I think of that! Basically I would be devoting equal time to Squat/Bench/Deadlift/Overhead by training three of these days each week. The fourth day is a day to work on "weak" points, or, since I want to keep improving as a strongman, to work on my implements/events. The next week would start with the day that didn't get in the previous week, and then start from the bottom again. Really what this does is turns what was a 7-day training split into a 9-day training split. So simple, and nothing gets left out! In addition to that, there are a LOT of reps, a lot of AMRAP, and a lot of Rest-Pause. In short, these will probably be some of the toughest training weeks I've ever had consecutively. I'm pumped! Stay tuned!

Today's training...

Warm-Up:
PVC Roll
Shoulder Mobility

Standing Strict OHP:
55 x 10
105 x 8
125 x 5
145 x 3
165 x 2
175 x 2 x 3 sets

DB Incline Bench:
50's x 15
60's x 15
70's x 8

Seated DB Partials:
35's x 15
45"s x 15
50"s x 10

Triceps Pressdown:
Setting 8 x Rest-Pause (50 reps)

Planks:
Prone - 60 sec
Left - 30 sec
Prone - 60 sec
Right - 30 sec
Prone - 60 sec

Then somebody threw out a prone plank challenge for time so I had to jump in. There were 6 of us doing this. I was the second to last one to drop with 2:10. Mick made it to 4 min! Crazy.

TGoetsch
07-14-13, 2:14 pm
First day training the Cube Extreme and I started it off with a bang by puking after my second exercise. I didn't think 20 reps was going to happen (the previous exercise was tough enough, and I was only supposed to do 75% x AMRAP for this one) but we have an awesome group training together on Sundays who guilted me in to trying it and roughing it out. Here was today:

Warm-Up:
PVC Roll
Agile 8

Conventional Deadlift (Dead-Stop):
135 x 10
225 x 10
315 x 5
(add belt)
365 x 3
405 x 12

Conventional Deadlift from 4" Blocks (DOH + straps):
425 x 20

PUKE

High-Bar Oly-Stance 3" Pause Squat:
135 x 5
225 x 10 x 2 sets

Banded 45-Degree Extension:
MiniBand across the rack x 40 (Rest-Pause)

Prone Plank:
BW x 1:30 x 3 sets

Firefist
07-14-13, 3:45 pm
Awesome, can't wait to see how much strength you put on at the end of this.

TGoetsch
07-16-13, 10:09 pm
Awesome, can't wait to see how much strength you put on at the end of this.

You and me both!

TGoetsch
07-16-13, 10:16 pm
Warm-Up:
PVC Roll
Shoulder mobility drills
Stretching

Paused Bench:
95 x 10
135 x 8
185 x 5
225 x 5
245 x 5
265 x 5

Close-Grip Bench to 3-Board:
(Rest-Pause)
205 x 13,7,5,3,3

Seated (No-Back) Overhead Press:
(Used the Axle)
(Rest-Pause)
90 x 12,8,5,2

Pull-Up:
BW x 14,10,6

Single-Arm DB Row:
100 x 15,12

Axle Curls with Long Negative:
(Okay, these aren't part of the program but we had a nice group together hammering these out)
40 x 12
50 x 10
55 x 8
60 x 8

TGoetsch
07-18-13, 10:18 pm
HUMID today. I need to make sure to start pounding more water during the day! A couple of new lifts for me today, and I wasn't sure about weights to use or base numbers off of, but I'll put notes for anything like that.

Warm-Up:
PVC Roll
Agile 8

DE Squat:
105 x 5
145 x 5
195 x 5
235 x 3
285 x 2 x 7 sets (30 sec rest between)

Reverse Band Squat:
(Used gray bands and monolift)
325 x 2
415 x 2
(Add belt)
505 x 2
(Wasn't sure what weight to use here, so climbed with plates until I got to something that was a little challenging but could have repped out if needed)

RDL:
135 x 10
225 x 12 x 2 sets (grip gave out before anything else)

Wide Stance Squat:
145 x 15 x 3 sets
Not very good at these at all, my hips get REALLY tight at the bottom. Added some bamboo bar wall sits in between sets just to help loosen up.

Decline Sit Ups:
45 x 15,15,10,10

Firefist
07-19-13, 8:38 am
For sure man ... the humidity has been on some other worldly shit. 95 degrees and 98 humidity is enough to take out the strongest willed. I hear you about the numbers though, some times you just gotta throw numbers out the window and just lift heavy shit. Keep killin it man.

TGoetsch
07-19-13, 10:22 pm
General Warm-Up

Tire Flip:
OBB 750 x 1,1,3,3,3
It has been a LONG time since I've hit these. This tire is a bastard! Our first time using this specific one so I had to figure out the best way to do it and then it got more smooth.

Fat Grip Extreme Hammer Curl:
30's x 12 x 3 sets

A1. Axle Reverse Curl:
40 x 12 x 3 sets
A2. Neutral-Grip Band Pressdown:
Orange x 15 x 3 sets

B1. Bamboo Bar Curl:
30's x 8-10 x 3 sets
B2. Diamond Push-Up:
bw x 15 x 3 sets

Carter Shrugs:
Some weight x 12 x 3 sets

TGoetsch
07-20-13, 6:29 pm
Here's kind f an update after my first week of training with the Cube Extreme template. I didn't know what to expect at first; there is a lot of AMRAP work and Rest-Pause work on paper. The nice thing about this, though, is it requires you to be more in tune with how your body feels or how your technique is. Just because a set is AMRAP doesn't mean you lift until you drop, it mean you lift until technical failure. I may have pushed it a little too hard with the tire yesterday (I am SORE today) but I was itching to do some sort of strongman event training, so I don't regret it at all. My bodyweight is up to 199 this morning as opposed to the 193 it was when I switched up my diet 3 weeks ago. Tomorrow is Day 1 of Week 2 (OHP day) for this template, so I'm ready to do work!

TGoetsch
07-21-13, 1:44 pm
Pretty happy with today, as my press in general is a weakness of mine and strict press even more so. I had a crazy shoulder pump after today! I think if I had made a smart jump to 150 for my top set it could have happened today, but that will happen another day.

Warm Up:
Agile 8
Shoulder Mobility Drills

Seated (No Back) Axle Press:
20 x 10
50 x 10
75 x 8
95 x 5
110 x 8
130 x 8
140 x 8

Standing DB Press:
(Rest-Pause)
40's x 20,8,5,3

Dips:
(Rest-Pause)
bw x 25,10,5,5,3,3

Neutral-Grip Pull Up:
bw x 18,13

T-Bar Row:
3 plates x 10,10,8

tark
07-21-13, 3:30 pm
kinda pissed at myself for taking so long to get to reading through your journey...but now im here for the long haul haha putting in some serious work tho brother!!

TGoetsch
07-21-13, 6:22 pm
kinda pissed at myself for taking so long to get to reading through your journey...but now im here for the long haul haha putting in some serious work tho brother!!

Thanks for stoppin' in, man! Looks like you're kicking ass as well!

tark
07-22-13, 6:40 pm
Thanks for stoppin' in, man! Looks like you're kicking ass as well!
no problem brotha...im trying man but not kicking as much ass as you!!!

TGoetsch
07-23-13, 10:46 pm
I'm not sure if I should be going heavier on the AMRAP sets, but I'm generally hitting 15-20 reps on these. I still feel like its pretty solid work, and really trying to hammer the form.

Warm-Up:
PVC Roll
Agile 8

DOH Conventional Deadlift:
(No belt, no straps, dead stop reps)
135 x 8
185 x 8
225 x 5
275 x 3
315 x 3
345 x 1 x 12 sets (30 sec rest between)

Snatch Grip 4" Block Pull:
315 x 15
315 x 20

Safety Bar Squat:
(ASS-to-GRASS)
155 x 15
205 x 15

Prone Ham Curls:
(Rest-Pause)
one plate x 15,10,7,7,5,5,5,3,3

"Drew's School of Bicep Badassitude":
Lots of reps x pump

Prone Planks:
bw x 90,90,60 sec

TGoetsch
07-25-13, 9:39 pm
Warm-Up:
Agile 8
UE Stretching

Paused Bench:
Bar x some
95 x 10
135 x 8
175 x 5
205 x 13
Stopped when the last rep got sloppy. I'm sure I could have flung up a few more, but I'd rather hit them right.

Incline Bench:
(Rest-Pause)
95 x some
135 x 15,8,6,4

DB Military Press:
(Rest-Pause)
45's x 15,8,5,3,3

I think that is what I hit for reps on both of those, but I am probably misremembering them slightly.

Close-Grip Pull-Ups:
BW x 15,12,12

Barbell Rows:
225 x 7,8,8

Messed around with levering Mick's sledge hammer for some grip work at the end.

jessejobe
07-26-13, 12:08 am
YES I finally beat you this week :) And I used 10lbs more, but I do weigh a couple dozen donuts more than you.

Jesse

TGoetsch
07-26-13, 7:01 am
YES I finally beat you this week :) And I used 10lbs more, but I do weigh a couple dozen donuts more than you.

Jesse

Don't get used to it!! Effing bench...

tark
07-26-13, 8:03 pm
putting in some solid work man!!

TGoetsch
07-26-13, 9:42 pm
putting in some solid work man!!

Thanks, brother! That's all we can do, put in the work!!

TGoetsch
07-26-13, 9:50 pm
Warm-Up:
Agile 8

Medley:
200-lb sandbag for 60 ft with a 300-lb sled for 60 ft. Did a sled drag for the first round, and an arm-over-arm pull for the next two. These gassed me today.

Grip Stuff:
Worked up to 254 x 1 on the 1" v-bar followed by a miss at 279. Worked up to 160? x 1 on the Saxon bar. This really just turned into a dick-measuring contest between us training partners, but it's nice to compete with each other sometimes to keep things fun.

Should have done more tonight, but I am feeling worn out from the week and think I did enough "extra" sets this week to somewhat make up for it. I'll rest up and be ready to kick ass for a 5RM squat on Sunday!

tark
07-27-13, 9:12 am
Warm-Up:
Agile 8

Medley:
200-lb sandbag for 60 ft with a 300-lb sled for 60 ft. Did a sled drag for the first round, and an arm-over-arm pull for the next two. These gassed me today.

Grip Stuff:
Worked up to 254 x 1 on the 1" v-bar followed by a miss at 279. Worked up to 160? x 1 on the Saxon bar. This really just turned into a dick-measuring contest between us training partners, but it's nice to compete with each other sometimes to keep things fun.

Should have done more tonight, but I am feeling worn out from the week and think I did enough "extra" sets this week to somewhat make up for it. I'll rest up and be ready to kick ass for a 5RM squat on Sunday!

nothing wrong with a little friendly competition!! hell it can only bring out the best in all of ya!!

TGoetsch
07-28-13, 2:11 pm
Warm-Up:
Porcelain Box Squats (visited a taco truck yesterday, and it was awesome!)
PVC Roll
Agile 8

Back Squat:
135 x 10 x 2 sets
185 x 8
225 x 5
275 x 3
325 x 3
(Add belt)
375 x 3
425 x 6
(Add reverse average bands)
475 (at top) x 5

Super Arched Back Good Morning:
135 x 12,15
My lats got fried before anything else on these

Bulgarian Split Squat:
100 x 10 ea. x 2 sets

Decline Sit Ups:
25 x 20 x 2 sets
45 x 15

Jesse got a video of my squats at 425, so I will post that up here later!

TGoetsch
07-30-13, 10:00 pm
http://www.youtube.com/watch?v=uji8XykPZh8&feature=c4-overview&list=UU-j3bHHfe2Ycr_iRJfa_uXg

TGoetsch
07-30-13, 10:20 pm
These are getting to be my favorite days because this is where I need the most work. You know it was a good workout when your triceps cramp up while trying to steer your car, and then you need your wife (or significant other) to help take your shirt off when you get home!

Warm-Up:
PVC Roll
Agile 8
Shoulder Mobility Drills

Clean One and Push-Press w/Axle:
25 x a bunch (strict and PP mixed)
115 x 10 (mixed)
165 x 6 (push-press)
205 x 5 x 5 sets

DB Press:
(Rest-Pause)
75's x 15,10,8,5,3,3

Dips:
(Rest-Pause)
BW+15 x 15,9,7,5,5,3

Neutral-Grip Pull-Ups:
BW x 17,12

T-Bar Rows:
145 x 10,8
(My lats were cramping up by now!)

Reclined DB Curls (slow eccentric):
22.5's x 10 x 5 sets

TGoetsch
08-01-13, 10:26 pm
Was feeling TIRED today. My main research project has really kicked into gear, which is awesome, but it had me running on little sleep and a busy day. I deadlifted with Mando and John (in town from somewhere in Canada) tonight, and they really helped to push me into gear. I'm pretty happy with how it went! I'm sure I'll feel this tomorrow.

Warm-Up:
PVC Roll
Agile 8

Dead-Stop Conventional Deadlift:
135 x a bunch
225 x 8
315 x 5
365 x 3
425 x 3
475 x 3
525 x 5
These weren't the prettiest, but only because I re-set each time and moved my hands on two of them. Pulls felt solid, though.

Dead Stop Pulls from 4" Blocks:
315 x 3
365 x 3
455 x 10+callus tear

Paused Back Squat:
(Rest-Paused)
150x10,200x10,7,5,5,3,3,3

Single-Leg Hyperextension:
BW x 10,10,8 each

Prone Plank:
BW x 2 min x 3 sets

tark
08-02-13, 4:27 pm
Was feeling TIRED today. My main research project has really kicked into gear, which is awesome, but it had me running on little sleep and a busy day. I deadlifted with Mando and John (in town from somewhere in Canada) tonight, and they really helped to push me into gear. I'm pretty happy with how it went! I'm sure I'll feel this tomorrow.

Warm-Up:
PVC Roll
Agile 8

Dead-Stop Conventional Deadlift:
135 x a bunch
225 x 8
315 x 5
365 x 3
425 x 3
475 x 3
525 x 5
These weren't the prettiest, but only because I re-set each time and moved my hands on two of them. Pulls felt solid, though.

Dead Stop Pulls from 4" Blocks:
315 x 3
365 x 3
455 x 10+callus tear

Paused Back Squat:
(Rest-Paused)
150x10,200x10,7,5,5,3,3,3

Single-Leg Hyperextension:
BW x 10,10,8 each

Prone Plank:
BW x 2 min x 3 sets

always nice to have other people to train with...i have always felt like it holds you more accountable and arent allowed to slack off haha...strong work tho brotha!!

TGoetsch
08-02-13, 9:30 pm
always nice to have other people to train with...i have always felt like it holds you more accountable and arent allowed to slack off haha...strong work tho brotha!!

That's true! If those two hadn't been pushin' it I might not have pushed it as hard. I'm pretty lucky to be able to go to two gyms in town that have awesome crews at them!

TGoetsch
08-02-13, 9:39 pm
Warm Up:
PVC Roll
Stretch

3-Way DB Laterals:
(Palm down/forward/backward)
22.5's x 10 ea x 3 sets

Pulley Rear Delt Crossovers:
Setting 1 x 10, 10, 15

Meadows Swings?:
40's x 40, 26

Carter Shrugs:
Stacks x 20
+45 x 15 x 2 sets

Bandbell 21's:
60 x 2 sets

Blast Strap Curl to Forehead:
BW x 10 x 3 sets

Felt crazy pumped up after today. I'll be ready to go for another overhead press day on Sunday!

TGoetsch
08-04-13, 4:22 pm
Warm-Up:
PVC Roll
Agile 8
Shoulder Mobility

Seated (No Back) Overhead Press:
70 x 7
110 x 5
140 x 5
160 x 5
Was supposed to do 150 for 6, but decided to hit 160 instead.

Neutral-Grip DB Press:
(Rest-Paused)
80's x 15,10,5,5,5

Dips:
(Rest-Paused)
(BW+25) x 15,12,8,5,3

Neutral-Grip Pull-Ups:
BW x 20,17

T-Bar Rows:
145 x 12 x 2 sets

Grip Stuff:
Hub Lifting
Inside Rim Plate Pinching
CoC's

Prowler:
Low handle down, high handle up
+90 x 50ea
+180 x 50ea
+270 x 50ea x 3 sets

TGoetsch
08-06-13, 11:41 pm
This was my second time dead lifting in a week, which seems off from the usual plan, but it was listed in my template so I did what I was told! Pulls tonight weren't anything spectacular, but I did bust my ass on them. I have to say, I am really lucky to have the guys behind me that I do at both Jobe's Steel Jungle and Omaha Barbell. It never fails that when you need to grind out a set, there is someone (if not multiple people) there to yell, push, and motivate you to keep going, to provide a spot, or to provide valuable critiques. I have never trained at gyms like these that bring together people of so many different strengths and disciplines, and it's awesome to know that I maybe have something to add to benefit others, too. If you don't train with a team or a motivating group at least every once in awhile, and are serious about your sport or hobby, then I strongly suggest you make the drive and do it!

Warm-Up:
PVC Roll
Agile 8

Dead Stop Conventional Deadlift:
135 x 8
225 x 5
315 x 3
365 x 3
405 x 3
455 x 10
Stopped when I knew I would hitch the next one.

4" Block Pull:
475 x 10

Narrow Stance, High Bar, Paused Squat:
150 x 5
240 x 12 x 2 sets

Reverse Ham Curl:
(Rest-Paused)
90-lbs assistance x 8,6,4,4,4
(Hamstring cramp!)

Prone Plank:
120 sec x 1
75 sec x 1 x 2 sets

TGoetsch
08-09-13, 2:47 am
Bad news, brothers. I'm writing this from a hospital bed following an appendectomy. I had some pretty severe abdominal cramps last night and could not get to sleep because of them. I thought it would just go away in the morning, but it just kept getting worse. I couldn't find a comfortable position or remedy for it. After 12 hours of that, I gave the doc a call and stopped in for an exam. She told me she thought it was either appendicitis, diverticulitis, or simply a virus, and that to rule out the first two she'd like a CT done. So I went down to imaging, drank the delicious Isovue, waited an hour, and then had a CT. It was now going on 15 hours with no reduction in pain. The CT showed an inflamed and enlarged appendix, so I then had to go straight to the ER where I was admitted right away. I finally got in to surgery at about 7:30, and it lasted an hour and a half. I've never had any surgery before, so there goes my perfect track record!! I have had absolutely no appetite for over a day now, and have been on constant saline drips for being dehydrated, but I forced myself to eat some Popsicles and Jell-o to finally get something in. I talked to the surgeon about restrictions after this surgery and he emphasized repeatedly that he does not want me lifting for 6-8 weeks. He said I also had an abdominal hernia developing on my right side, but I don't think he did anything to repair it.

Anyway, that's my story so far. It sucks and has me down somewhat with the lifting restriction, but this is certainly nothing you can plan for. I'm not trying to garner any pity with a sob story, but if there's anybody out there who pays attention to this regularly I wanted to let you know why my posting won't be as consistent for a while as it usually is. The gym and my guys are my stress relievers, my social time (though not everyone cares for having that be an aspect of their training), and truly my passion. Hopefully this time goes by quickly. I guess it's time to hammer some grip training!

TGoetsch
08-18-13, 7:27 pm
First day back in the gym post-surgery today. My muscles feel ready to go, and Spenser and Bryan were killing some heavy events, so it was hard to resist the temptation to lift! I still have at least 4.5 weeks to go until I can lift. I talked to Kalle, who had abdominal surgery last year and then tore up nationals 21 weeks after, and he gave me some ideas for getting back into it after my time off is up. I will come back better and stronger than before! I did what I thought wouldn't hit my core at all today.

Treadmill:
3.0 mph, 2.5% incline, 20 minutes

Stretching:
Glutes
Hams
Hip Flexors
Ankles

CoC Gripper:
#1 x lots of paused reps

TGoetsch
08-25-13, 10:00 pm
I've been keeping up with the cardio, stretching, and grip, so i haven't had anything interesting to add here. Today is almost 2.5 weeks post.

Jump Rope:
Tried to model this as HIIT somewhat
75 jumps (fast) + walk 200 ft x 10 sets

Static Stretching:
glutes, hams, calves, hip flexors

Broomstick Work (all HIGH rep):
snatch grip rotations, curls, presses, raises, shrugs, circles

CoC #0.5
Holds for max time. Doesn't seem like much since it's a light gripper, but the hold for time smokes my forearms.

Chomping at the bit to get back at it again.

TGoetsch
09-15-13, 8:19 pm
Today is just a couple of days over five weeks since my surgery. I have been feeling great, well-rested, and healthy. The fall semester has started up, and this is supposed to be our hardest semester, but I'm still staying sane so far. I do have my first exam tomorrow, so maybe things will change after that! I have been getting back into the gym, mostly to do some stretching, broomstick work, and cardio. I've lost a little bit of weight, but am confident that things will come back in no time when I'm back at 100%. With this coming Thursday being 6 weeks out, I'm excited to start pushing things just a little more.

I had a pretty good day in the gym. This workout was modeled after one that Eddie McLaughlin did recently as his bodybuilding day on the Cube. I thought it was a great set up for someone like me who probably shouldn't be handling any big loads yet but could make the most out of the lighter weights. I REALLY focused on contracting the intended muscle or group. My muscles hadn't felt this pumped and tired in awhile! The other guys had great days in the gym. Jesse and Dan hit some all time PRs, and Bryan and Spenser the Twin Towers are gearing up for NAS Nationals in a few weeks!

Warm Up:
Jump Rope
Stretch

Barbell BTN Press:
empty x 8 x 8
(pause with squeeze at top, 30-60 sec rest)

Single Arm DB Lateral:
10-12.5 x 12 x 3 sets
(SLOW eccentric)

DB Shrug:
40's x 20 x 3 sets
(pause at top and bottom)

Superset:
Barbell Curl - empty x 12,10,8,8
DB Hammer Curl - 15's x 12,10,8,8
Rope Pressdown - light x 12,12,12,12
(paused at max contraction for all)

Single Arm Banded Shoulder Extension:
mini x 12 x 3 sets

Single Arm Banded Shoulder ER:
micro x 20 x 2 sets

Jump Rope:
20 seconds on, 10 seconds rest, 8 rounds
jumping as fast as possible

It doesn't look like much, but this was a lesson in working harder with lighter weights!

TGoetsch
09-20-13, 8:58 am
Agile 11

Barbell Back Squat:
bar x 10 (to box at parallel)
95 x 10 x 3 sets " "
95 x 5 (no box, 3 second pause)
95 x 10 " "
Felt good to start squatting with (a little) weight again

Superset (PAUSE at max contraction, slow eccentric):
A. Seated Leg Extension:
someweight x 12-15 x 4 sets
B. Prone Leg Curl:
someweight x 12-15 x 4 sets

Prone on All 4's Donkey Kick:
band x 20 x 3 sets each (pause with max contraction)

Standing Calf Eccentrics:
bw x 15 x 3 sets (SLOW eccentric to full stretch at bottom)

TGoetsch
09-20-13, 9:39 am
Broom Stick Shoulder Mobility

Bench Press (SLOW eccentric, then press fast):
bar x 10
95 x 10
135 x 12 x 3 sets
135 x 10 x 3 sets
135 x 17 (regular descent)

Reverse-Grip Bench:
95 x 10
135 x 10,10,7

Superset (pause at max contraction):
A1. Neutral-Grip Triceps Extension:
band x 15 x 4 sets
A2. Neutral-Grip Curl:
band x 15 x 4 sets

Pull-Ups:
bw x fatigue x 3 sets (wide-grip)
bw x fatigue x 3 sets (neutral-grip)

Superset:
B1. High Pulley Overhead Triceps Extension:
someweight x 10 x 3 sets
B2. "Log-Grip" Triceps Extension/Press:
25's x 10 x 3 sets

Jump Rope Tabata:
5 min.

TGoetsch
09-22-13, 8:45 pm
Agile 11 Warm Up

DOH Axle Deadlift:
Did a bunch of work with both conventional and sumo stance. Worked up to an ugly sumo single at 300, the most weight I have been able to pick up from the ground in weeks!

Seated Barbell Overhead:
95 x 10,10,6,6,6 (~30-60 sec. rest between sets)

Band Low Trap:
15 x 4 sets
(PAUSE at max contraction)

Overhead Shrug:
bar x 10 x 4 sets

Hammer Curl:
40's x 10 ea x 3 sets

Prowler:
+270 x 80 ft x 5 runs (2 low handle, 3 high)

TGoetsch
09-25-13, 11:55 am
Agile 11

BBBS:
60 x 10
110 x 5 x 2 sets
150 x 5 x 2 sets
200 x 10 x 8 sets

Reverse Ham Curl:
2 plates x fatigue x 4 sets

Split Squats:
25's x 10-12 x 3 sets ea

Banded Kick Backs:
monster mini x 15 x 2 sets ea

Backward Sled Drag:
Did a pyramid, starting at one plate, dragging 40 ft as fast as possible,
then adding another plate, and continuing non-stop up to 7 plates. Then,
I pyramided back down to 1 plate again.

TGoetsch
09-29-13, 3:11 pm
Shoulder Mobility warm-ups

Bench Press:
165 x 10 x 8 sets (60 sec rest)

Supine Rolling DB Extensions:
35's x 10-12 x 4 sets

Superset:
A. Triceps Pressdowns
B. Banded Shoulder Extensions
10-15 x 4 sets

Banded Bar Pulldowns:
10-12 x 4 sets

TGoetsch
09-29-13, 3:18 pm
Accessory Day

Single-Arm DB Laterals (LONG eccentric):
20 x 10-12 x 4 sets ea

Mid-Trap Pulley Pull-Aparts (pause at max contraction):
12-15 x 4 sets

Superset:
A. Carter Shrugs (pause at max contraction):
10-15 x 4 sets
B. Hammer Curls:
10-12 x 4 sets

Axle 21's:
45 x 3 sets

TGoetsch
09-29-13, 3:26 pm
FINALLY no longer sore from squatting on Tuesday, but still feeling somewhat sore from benching on Thursday.

Agile 11 Warm-Up

Axle DOH Conventional Deadlift:
300 x 5 x 3 sets
320 x 1
340 x fail

Axle DOH Sumo with SLOW (5-count) Eccentric:
270 x 3 x 5 sets
These had my forearms and hamstrings burning!

Glute-Ham Raise:
bw x 10 x 5 sets

Death Ladder:
A. Pull-up (bw)
B. Push-Up (bw)
C. Med-Ball Slam (35)
D. Shuttle Run (1 lap = 10 yd down, 10 yd back)
Started with 1 of each, then 2, 3, and so on up to 7 of each. Tried to go with no rest between sets as much as I could. I finished in about 10:15.

TGoetsch
10-02-13, 1:19 pm
Things are turning around

Agile 11

BBBS:
145 x 10 x 2 sets
195 x 5 x 2 sets
250 x 5 x 9 sets (60-90 sec rest)
250 x 15

SL DB Split Squat:
25's x 12 x 3 sets ea

SL Extension (SLOW 5-count eccentric):
Machine+25 x 10 x 4 sets ea

Superset:
A. Seated Band Hip Abd: shortmini x 12,15,12,10 (cramped up here)
B. Prone Plank: bw x 60 sec x 3 sets

TGoetsch
10-03-13, 11:15 pm
Rough day in general. Had a Musculoskeletal exam this morning that was pretty hard, very similar to what our board exam will be like in a year and a half, so I felt pretty drained. Hitting the gym always helps me unwind, expend some frustration, and just tune everything else in the world out for a couple of hours at a time. It's nice to have that back!

Agile 11

Bench Press:
195 x 10,8,6,4,4
(90 sec rest)

Log Clean and Strict Press:
90 x 15,8,5,3
(Rest-Pause, 15 sec)

Weighted Dip:
bw+15 x 13,9,7,5,5
(Rest-Pause, 15 sec)

Triceps Pressdown:
monster mini x 100 total reps
(2-count pause at max contraction)

I-Y-T's and Serratus Punch:
no weight x 10 x 2 sets all

Jump Rope Tabata

TGoetsch
10-04-13, 10:13 pm
I didn't realize I had done this much until I started to write it down!

Agile 11

DOH Deadlift:
135 x 5 x 2 sets
185 x 5
225 x 5
275 x 5
(Add belt)
315 x 3
365 x 3,5,5,5 (60 sec rest)

Good Morning:
135 x 10 x 4 sets

Lat Pulldown:
12 x 4 sets
(Pause at max contraction, slow eccentric)

Superset:
A1. KB Bar Curl:
10-12 x 4 sets
(Pause, slow eccentric)
A2. Axle Reverse Curl
33 x 15 x 4 sets

Superset:
B1. Football Bar Alternating Raises:
5 at each grip x 3 sets
B2. Band Face Pulls:
Mini x 12 x 3 sets

Superset:
C1. Carter Shrugs:
stack x 12-15 x 3 sets
C2. Z-Curls:
25's x 10 x 3 sets

Seated Band Hip Abd:
Mini x 15 x 4 sets

Plank:
Prone x 75 sec x 2 sets
Side x 30 sec x 2 sets ea

TGoetsch
10-06-13, 6:09 pm
Everything's feeling better and I'm increasing the intensity every week.

Shoulder Mobility Warm-Up

Axle Clean One and Push-Press:
50 x 10
80 x 5
110 x 5
130 x 5 x 4 sets
140 x 5
150 x 5
160 x 5
170 x 5

Close-Grip Bench:
(Rest-Pause, 15 seconds)
155 x 10,6,5,4,4

Overhead Yoke Walk:
170 x 60 ft x 4 sets
Never done these before, but I really like them!

Supine I-Y-T's:
5's x 10 x 3 sets each

Knee In's/Out's:
bw x 15 x 4 sets

Feet Up Crunches:
bw x 15 x 4 sets

TGoetsch
10-08-13, 11:58 pm
Before I get to today's workout, I want to say a few things. First, I am a damn lucky guy to have access to so many strong lifters in my personal life. Three of my friends from our team competed at the XPC Semifinals this weekend. Two are competing at NAS Nationals in a week and a half. Three friends competed at the Macpherson Highland Games recently, one of them blowing away the competition in his comeback years after knee surgery. Other teammates compete, coach, inspire, and bust their asses for both their goals and the goals of others. How could you NOT get stronger and WANT to improve with all of this motivation?! I've been dwelling on this lately, and it makes me pretty happy to think about.

I am also left in a good mood after tonight's squat session. There was a good crew of four of us that we're looking to squat tonight and energy was high. My stepwise plan with squats has been to add 50 pounds each week. This equates to about a 10% increase each week and I figured would allow my abdomen a little more recovery time. I scrapped that, at least for tonight, because things were feeling good. I have been somewhat tentative about pushing too hard because I really don't want a hernia, but just went with the flow for tonight. The result was overcoming a BIG mental hurdle and squatting pretty decently (for me). It wasn't a PR, but all were deep and speed was good.

Limber 11

BBBS:
145 x10
195 x 5
235 x 5
285 x 3
(Add belt)
325 x 3
375 x 8

Front Squat:
135 x 10
185 x 10 x 3 sets

DB Split Squats:
30's x 10 ea
35's x 10 ea

Banded Hip Abduction:
ShortMini x 20 x 5 sets

BW Planks:
Prone x 75 sec
Left x 60 sec
Right x 60 sec
Prone x 75 sec

TGoetsch
10-10-13, 10:14 pm
Shoulder Mobility

Bench Press:
135 x 10
185 x 8
225 x 5 x 5 sets

Strict Log Press:
(Rest-Pause, 15 seconds rest, lasted ~4:00 min. total)
90 x 15,8,7,5,4,4

Dips:
+25 x 15,12,9

Overhead Yoke Walks:
170 x 60 ft x 4 runs
(Probably one of my favorite exercises now)

Pull-Ups:
bw x 10,7,5

Face Pulls:
(2" pause at max contraction)
monstermini x 50 total reps

Triceps Pressdowns:
(2" pause at max contraction)
monstermini x 50 total reps

Firefist
10-10-13, 10:49 pm
Definitely brother.... having a good crew is what is all about. I can't say it enough.

Good to have ya back and postin man. Howd the cube rotation turn out for ya?

TGoetsch
10-10-13, 11:12 pm
Definitely brother.... having a good crew is what is all about. I can't say it enough.

Good to have ya back and postin man. Howd the cube rotation turn out for ya?

Hell yeah buddy. I heard a great quotation recently: "Surround yourself with people who are better than you and you will become better yourself." It's something that applies to so many facets of my life. I train with those who are stronger in many ways, I study and discuss concepts and techniques with those who are more knowledgable in many ways, I'm married to someone who demonstrates characteristics that I could embody better in many ways. I don't understand those who are simply in a state of always being content, if that makes sense. I'm always looking at ways I can improve myself and benefit others.

I came down with appendicitis and had to have an emergency appendectomy right around the end of week 4 I believe. That has put me back quite a bit, as I didn't touch a weight for 6 weeks (I'm 9 weeks out from surgery today). I did take the opportunity to work on mobility issues that were plaguing my lifts, though, as they gave me free reign to stretch and do as much "cardio" as I could tolerate. I haven't taken that much time off of lifting since I first started, so it has been a tough process mentally. Thankfully I have a really supportive wife, team, and friends, and have started to push some of the mental blocks now that lifting is a go again. I was really a fan of the program, and have incorporated some of the ideas learned into my current gradual progression to getting back to 100% (I didn't want to jump right back in full force because not only was I likely to get an umbilical hernia, but the surgeon said I had had another hernia already developing that they'd found when they were in there). I would like to try another run through it when I'm completely back in the game, barring any other random pathologies!

Thanks for checking in brother! Hope all is well

TGoetsch
10-11-13, 10:49 pm
Limber 11

DOH Conventional:
(All dead stop)
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
365 x 2 x 8 sets (30 sec rest)

Snatch Grip Conventional:
225 x 8 x 2 sets

Reverse Ham Curl:
-90 x 10,10,6

Seated Hip Abduction:
Monstermini x 12-15 x 4 sets

Then, lots of curl variations and volume, and some high rep DB lateral raises.

TGoetsch
10-12-13, 7:55 pm
5 min warm up on the bike

Prowler +90 lbs:
40ft high, 40 ft low sprint x 5 rounds (20 sec. rest between sets)

Backwards Sled Drag + 90 lbs:
40 ft down, 40 ft back x 5 rounds (20 sec. rest between sets)

5 min. bike for max distance (~1.2 miles)

This may not look like much, but the prowler and the sled dragging really had me sucking wind and my legs locking up! Conditioning has always been a weakness.

TGoetsch
10-13-13, 2:39 pm
Shoulder Mobility

Barbell Strict Press:
65 x 8
85 x 8
115 x 5
135 x 3
155 x 3
175 x 2
115 x 12,8,7

Band Pec Fly:
(Pause at max contraction, slow eccentric)
10 x 5 sets

Band Front Raise to Overhead:
15 x 2 sets
10 x 2 sets

FatMan Pulldowns:
12 x 4 sets

Band ER:
10-12 x 4 sets

Oblique Pressdowns with Band:
Lots

TGoetsch
10-16-13, 12:09 pm
PVC Rolling

BBBS:
145 x 10
235 x 8
325 x 5
375 x 3
415 x 3

SLOW descent, EXPLOSIVE ascent:
235 x 5 x 3 sets

Belt Squat March:
1 min. x 3 sets
FRIES the glutes and abductors!

Leg Press:
"Run the Rack" Style
2,4,6,8,10,12,10,8,6,4,2 plates x 10 reps ea, rest only to load

Prone Planks:
90 sec x 2 sets

TGoetsch
10-17-13, 11:32 pm
Shoulder Mobility

Barbell Bench:
Worked up to 265 x 2

Close-Grip with Shoulder Saver:
185 x 12,12,8

DB Incline:
(Rest-Pause)
70's x 12,6,5,5

Superset:
A1. Weighted Dip: +25 x 15 x 3 sets
A2. Rear Delt Flye: cables x 10-12 x 3 sets

Superset:
B1. Overhead Yoke Walk: 170 x 60 ft x 2 sets, 210 x 2 sets
B2. Pull Up from Overhead Yoke: BW x 8 x 4 sets

Decline Sit Ups (hands on ears):
BW x fatigue x 5 sets

Tricep Pressdowns:
Probably overkill, but did a bunch

TGoetsch
10-19-13, 1:46 pm
Warm Up

Sumo Deadlift:
135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
455 x 2
495 x 1 (Fast)
550 X 0 (stupid jump, stapled)
I am traditionally a conventional puller, having pulled 600 x 1 three times in the last year. Sumo is something I am not very comfortable with at all, but I am going to start working this variation in more often in hopes of improving my lifts all around. I'm at a difficult point in training of being 10 weeks after surgery and feeling really good, but having to tell myself not to get too stupid just yet.

Then lots of biceps, trap, and grip work. Not really a set plan, just a day to get a couple of guys together and hit a lot of reps.

TGoetsch
10-19-13, 4:36 pm
Bike:
L6

5 min warm up

10 min HIIT:
20 sec sprint (RPM ~105-110)
20 sec rest (RPM ~55-60)

5 min cool down

TGoetsch
10-20-13, 1:57 pm
Warm Up

12" Log Clean One and Jerk:
(No pause on chest)
90 x 5 x 2 sets
120 x 5 x 2 sets
140 x 5
170 x 5 x 5 sets

Bent Over Axle Row:
170 x 10
180 x 10 x 3 sets

Incline Barbell Bench:
(Rest-Pause)
135 x 10,8,4,3

Grip Training:
Up to some heavy singles with various handles

Face Pulls:
To fatigue x 3 sets

Firefist
10-20-13, 7:53 pm
Way to be brother. Always kickin ass and takin names in here.

TGoetsch
10-23-13, 9:49 am
Way to be brother. Always kickin ass and takin names in here.

Thanks, big homie! No point in doing anything less than your best!

TGoetsch
10-23-13, 9:57 am
Warm Up:
Limber 11

BBBS:
145 x 5 x 2 sets
195 x 5
(Add belt early)
235 x 5
285 x 3
325 x 3
375 x 2
415 x 1
465 x 1
This was FAST and good depth! Listened to B-rex and stopped on a good note
325 x 13

Front Squat:
195 x 5 x 4 sets

Reverse Hyper:
(Pause at Top)
50 x 12,12,10

Belt Squat March:
4 plates x 1 min. x 2 sets

Prone Plank:
1:45 x 2 sets

REALLY happy with tonight. Squats felt great and this felt like a really well-organized session.

TGoetsch
10-25-13, 10:40 pm
Missed posting yesterday. It has been a CRAZY week of school with two exams and a quiz last week, three exams this week, and an exam and a practical next week... Thankfully exercise is the top dog for stress relief! I'll just include yesterday's and today's training in this post.

Upper (10/24)

Warm Up

Incline Barbell Bench:
Worked up to 225 x 4
185 x 13

EFS Football Bar Bench to Foam:
Bar+180 x 7,7,8

Pull Up:
BW x 12,10,8

Various other triceps and upper back work
-----------------------------------------------------------------------------

Pull and Accessory Day (10/25)

Warm Up

DOH Sumo Deadlift (Dead Stop):
Worked up to 405 x 10

Good Morning:
150 x 10
240 x 10 x 3 sets

Various other biceps, trap, and grip work

Firefist
10-25-13, 10:43 pm
Big dog. I hear ya on the school man, halfway through the semester, SHTF. We just gotta grind through it.

405x10 deadstop, on some G shit.

TGoetsch
10-25-13, 11:10 pm
Big dog. I hear ya on the school man, halfway through the semester, SHTF. We just gotta grind through it.

405x10 deadstop, on some G shit.

Hell yeah buddy, you know what I'm talkin' about! It's tough going now, but at least my classes are REALLY interesting and I love this field man. Hope you're tearin it up, too!

The sumos are definitely a work in progress right now. I've ignored them for years and just pulled conventional, but I want to see if I can bring up my squat, deadlift, and lower body based strongman events by attacking that angle more often. I switched to dead stop reps about a year ago now and I think that has been the best thing I could do for my pull!

Take it easy brother

TGoetsch
10-27-13, 5:54 pm
Finally a strongman day like I'm used to again.

Warm-up:
Jump rope x 300

Log Clean and Push Press:
90 x 5 x 2 sets
120 x 5 x 2 sets
160 x 5 x 3 sets
90 x 15
Worked with a wider stance and a push press (no jerk) today. I want to see if this improves my mediocre log press

Yoke Walk:
170 x 60ft
350 x 60ft
450 x 60ft x 4 runs
These were FAST!

Farmers Walk:
120 x 60
210 x 60ft x 2 sets
210 x 160ft (with a turn halfway)
Again, these felt fast

Superset:
A1. Banded Reverse Row:
10 x 4 sets
A2. Reverse Grip Triceps Extension (pause at max contraction):
30,25,22,20

I would have liked to hit more shoulder work, but I was really happy to get back to doing some events again and to have them go really well

TGoetsch
10-31-13, 11:34 am
PVC Roll

Jump Rope x 300

Dynamic Box Squat:
285 x 2 x 8 sets
(45 sec. rest between sets)

Front Squat:
205 x 5 x 5 sets

Reverse Hyper:
+50 x 12 x 3 sets

Superset:
A1. Leg Extension paused at max contraction:
10-12 x 5 sets
A2. Bodyweight Plank (all done for 60 sec ea):
prone, left, right, left, right

TGoetsch
11-03-13, 4:51 pm
I have been training regularly, but classes are still crazy right now so I haven't been posting as regularly as usual. Just 6.5 more weeks, just 6.5 more weeks, just 6.5 more weeks...

Events today went well. Took them somewhat light and fast.

Warm Up:
PVC Roll
3-5 min jump rope

Log Clean and Push Press:
90 x 5 x 2 sets
130 x 5 x 2 sets
165 x 5 x 3 sets
90 x 20

Overhead Yoke Walk:
170 x 40 ft
230 x 40 ft x 4 runs

Rack Pull from 1" superior to patella:
Worked up to 650 x 3 dead stop, EASY

Superset:
A1. Band Pull Aparts
mini x 20 x 4 sets
A2. Spread Eagle Sit Ups
bw x 20 x 4 sets

TGoetsch
11-05-13, 8:36 pm
Warm Up:
Jump Rope x 5 min.
Dynamic stretching

BBBS:
110 x 10
150 x 8
200 x 8
240 x 5
(Switched from mastodon to regular bar)
275 x 5
315 x 5
365 x 5
405 x 4
275 x 20

Front Squat:
225 x 5 x 3 sets

Reverse Ham Curl:
-90 x 10,10,8
(Slooooow eccentric, fast concentric)

Decline Sit-Up:
+45 x 50 reps
(20 sec. rest if needed)

Firefist
11-05-13, 8:37 pm
Exactly man. 6 weeks left. We got this.

Training still looks great man.

TGoetsch
11-10-13, 3:36 pm
Warm Up:
PVC Roll
KB Swings (20 x 4 sets)

Log Clean and Push Press:
90 x a bunch
180 x 5 x 3 sets
110 x 18

Farmers Walk:
110 ea x 60 ft
200 ea x pick
280 ea x 60 ft x 2 sets

Reeves Deadlift:
135 x 1
185 x 1
235 x 1
285 x 1
335 x 1 (PR)

DOH Axle Deadlift:
300 x 1
350 x 1
370 x no

Stone Load to 48":
250 x 1 x 3 sets
310 x 1 (EASY)
400 x fail, stupid jump

That's all for today! Pretty happy with it, and I'm sure I'll be paying for it later

tark
11-11-13, 8:34 pm
Been awhile since ive checked in on you brotha! Still looking strong and getting it in training and school...keep it up boss!

TGoetsch
11-12-13, 9:21 pm
Exactly man. 6 weeks left. We got this.

Training still looks great man.


Been awhile since ive checked in on you brotha! Still looking strong and getting it in training and school...keep it up boss!

Thanks, dudes! Stress has been pretty high, and meals and sleep have been short, but I still have the iron and my wife/teammates to keep me grounded. It will all be worth it in the end! Hope all is well with you guys, too!

TGoetsch
11-12-13, 9:32 pm
I don't mean to sound like a defeatist, but I didn't expect much going into this session. Had a test this morning and a practical this afternoon. When the weight started climbing and was feeling good, though, I thought I'd see what's up!

Warm Up:
KB swings - 20 x 5 sets

BBBS:
135 x 5 x 2 sets
225 x 5
(Add belt)
315 x 5
365 x 5
385 x 5
405 x 5
I knew I had more than what last week showed, so I decided to one-up it. These came up FAST.

Front Squat:
235 x 5 x 5 sets
Again FAST. I've been taking a steady progression with these and the weight is starting to feel lighter and more comfortable in the rack position.

Reverse Ham Curl:
(Slow eccentric, fast concentric)
-80 x 8,7,6

Narrow Stance Leg Press:
(Slow eccentric, fast concentric)
10 plates x 15,15,10

Prone Plank:
+45 x 60 sec x 2 sets

TGoetsch
11-14-13, 9:49 pm
Kettlebell Swings:
30 x 20 x 5 sets

Axle Strict Press:
80 x 8
120 x 8
140 x 8
160 x 4
150 x 4 x 4 sets
My strict press is definitely lacking and needs brought up!

Close-Grip Bench:
(Rest-Pause, 15 seconds between sets)
185 x 12,7,5,3,1

Neutral-Grip Pull-Ups:
bw x 14,12,10,6

Dips:
(bw+2Chainz) x 15
(bw+3Chainz) x 10,10
Strip set 3,2,1,0 chains x 5 reps each

Rear-Delt Raises:
10-15's x 12 x 4 sets

Circuit:
Jump Rope x 100 reps
Spread-Eagle Sit-Ups x 20 reps
Goal was to get as many rounds in as possible in 10 min. Hit 6 rounds and was sucking wind pretty hard.

TGoetsch
11-17-13, 2:53 pm
PVC Roll

KB Swing:
32 x 20 x 5 sets

Log Clean and Push Press:
90 x a bunch
125 x 5
155 x 5
185 x 5 x 3 sets
120 x 17

DOH Conventional Deadlift:
135 x 3
225 x 3
315 x 3
405 x 2
(add straps)
495 x 1
545 x 1
570 x 1
600 x fail
After seeing video of the 570, it looked a LOT faster than it felt. I think 600 was more a mental block than anything today.

Bent Barbell Row:
225 x 10,10,10,7

Band Pressdowns with Pause:
35,20,15,15,15,30(nopause)

Prone Plank:
bw+45 x 60 sec x 3 sets

TGoetsch
12-01-13, 5:54 pm
I am re-starting the program that Brandon Lilly gave me. I haven't had a set training plan since having my appendix out, I just took it easy with cardio, stretching, and REALLY light lifting for awhile. I've eased back into a couple of weeks of heavier lifting recently and everything is feeling good, so now really seems like the right time to get back at it since I only made it about 5 weeks through the first time )before getting taken out)! School will finally ease off for the last 3 weeks of the semester, so I will be able to post more regularly, too. I don't mean to brag, but I am really damn proud of this semester. It is considered the hardest semester in our program, with 6 classes to juggle and many weeks of 2-3 exams, quizzes thrown in, and full days of lectures all week throughout. If I keep on par, it looks like I'll end up with 3 A's and 3 B+'s, so I'm pretty damn happy about that!

Warm-Up:
PVC Roll
KB swing x 20
KB snatch x 10 ea
KB press x 10 ea
KB goblet squat x 20

Conventional Deadlift (Dead-Stop):
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
(add belt)
365 x 5
405 x 12
These had me GASSED

Conventional Block Pull from 3.5"
405 x 10
Not an easy spot to start from

Olympic Stance, High-Bar Pause Squat:
185 x 15 x 2 sets

GHR:
(Rest-Paused, 15" rest)
bw x 10, 6, 4, 4

Prone Plank:
+45 x 60 sec, 60 sec, 45 sec.

Prowler Sprints:
+90 x 90 ft x 6 runs (~75 sec. rest between)

TGoetsch
12-03-13, 10:07 pm
Warm-Up:
PVC Roll
Stretching
KB Swing x 20
KB Snatch x 10 ea
KB Press x 10 ea
KB Goblet Squat x 20
KB Triceps Extension x 10 ea
5 lb Plate Raises x a bunch

Flat Bench::
bar x a bunch
95 x 10
135 x 10
185 x 10
225 x 5
245 x 5
265 x 5 (these FLEW up!)
Decided to stop here on a good note vs upping the weight and maybe missing a rep

Close-Grip Bench to 3-Board:
(Rest-Paused)
205 x 15,8,4,3

Seated (No Back) OHP w/Axle:
(Rest-Paused)
93 x 14,5
83 x 5,3,3,3
Not sure what happened here. Just got really fatigued really quickly after the first go.

Pull-Ups:
BW x 12,8,6

DB Row w/Fat-Gripz:
75 x 16 ea
90 x 10 ea

Battling Ropes:
30 sec on, 30 sec off, 6 rounds
These were TOUGH, but trying to add in some quick punch of conditioning that coincides with what I'm training that day three times a week.

TGoetsch
12-05-13, 10:10 pm
Warm Up:
Stretch
Kettlebell complex

BBBS:
145 x 5
195 x 5
235 x 5
275 x 2 x 7 sets (45 sec. rest)
(add orange reverse bands)
365 x 2
415 x 2
455 x 2

RDL:
135 x some
225 x 12 x 2 sets

WIDE Stance Squat:
185 x 12,10
These are HARD!

Weighted Decline Sit-Up:
45 x 20,10,10,10

TGoetsch
12-06-13, 11:44 pm
Slow moving tonight. Spent a lot of time stopping to spot and load for people, but I like doing that.

A1. Standing EZ Bar Curl:
10-15 x 4 sets
A2. Band Pressdown:
20 x 4 sets

B1. Incline Hammer Curl:
15-20 x 4 sets
B2. Unilateral DB Raise:
15 x 4 sets

C. Carter Shrug:
12-15 x 3 sets

D1. Blast Strap Face Pull:
10 x 4 sets
D2. Blast Strap Scarecrow:
10 x 4 sets

E. Rotator Reliever:
30x each position, each direction

TGoetsch
12-08-13, 3:05 pm
The gym had a one-year anniversary party last night, so I ate a TON. Felt well-rested and going in to today, and had a pretty decent session.

Warm-Up:
Lax ball to shoulders, lats, traps
Stationary bike x 5 min.

Seated No-Back OHP:
45 x 10 x 2 sets
75 x 8
105 x 5
125 x 8
145 x 8 (PR)

DB Bench:
(Rest-Paused)
70's x 20, 8, 5, 4, 4, 3

Weighted Dip:
(Rest-Paused)
+25 x 15, 11, 6, 4, 3

Neutral-Grip Pull-Up:
bw x 12, 11

EliteFTS T-bar Row Machine:
+90 x 8
+45 x 16

Jump Rope:
100 x 5 sets (30 sec. rest between sets)

TGoetsch
12-10-13, 9:48 pm
Warm-Up:
PVC Roll
Stationary Bike

Conventional Deadlift:
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
345 x 1 x 12 sets (45 sec rest)

Snatch-Grip 4" Block Pull:
225 x 5
275 x 8, 10
Grip gave out on me!

Safety Bar Squat:
155 x 10
245 x 15, 15

Supine Ham Curl:
(Rest-paused)
45 x 16, 7, 5, 4, 3, 3

Prone Plank:
+45 x 60 sec x 3 sets

In and out. Big final to study for and an abstract for a research forum to churn out

TGoetsch
12-13-13, 2:05 pm
Warm-Up

Flat Bench:
135 x 10
160 x 10
185 x 10
210 x 16
(I was supposed to hit 70% x AMRAP. I might have greatly underestimated my training max on this one.)

Incline DB Bench:
(Rest-Paused)
70's x 15, 7, 4, 3

Standing DB Military Press:
(Rest-Paused)
40's x 12, 6, 4, 3

Close-Grip Pull-Up (hands pronated):
bw x 15, 12, 10

DOH Axle Row:
190 x 10, 10, 12

Hanging Leg Raise:
bw x 15 x 3 sets

TGoetsch
12-15-13, 3:35 pm
Warm-Up:
Limber 11

BBBS (55-lb bar):
145 x 10
195 x 10
235 x 5
285 x 5
(add belt)
325 x 3
365 x 3
(add knee sleeves)
405 x 2
425 x 5
(add orange reverse bands)
475 x 5

Arched Back Good Morning:
135 x 20
185 x 15

Split Squat:
bw x 20 ea. x 2 sets

Weighted Decline Sit-Up:
45 x 20
45 x 10,10 (with elbows extended and plate extended over face)

DOH Axle Hold for Time:
250 x 30,30,20,10 sec.

Prowler Push (on the gym mats = HARD!):
90 x 60 ft x 7 sprints

TGoetsch
12-17-13, 9:14 pm
Had my last two finals today so I was pretty damn tired, but it still ended up being a good night overall.

Warm-Up:
Assorted rolling and raising

Barbell Push-Press (from rack):
95 x 10
125 x 10
155 x 8
(Add belt)
185 x 5
205 x 5 x 5 sets

DB Bench:
(Rest-paused)
75's x 20, 6, 5, 3

Weighted Dip:
(Rest-paused)
+25 x 20, 8, 6, 5, 4

Neutral-Grip Pull-Up:
BW x 14, 12

EliteFTS T-Bar Row Machine:
55 x 13
45 x 16

TGoetsch
12-20-13, 12:10 am
Didn't go crazy tonight as I am deadlifting again on Monday. My pulls still feel very solid, and I think I am well on the way to hitting some big pulls in 2014! Now time to smash some fried chicken and potato salad before bed.

Warm Up:
Limber 11 + Lat Stretch

Conventional Deadlift (Dead-Stop):
135 x 5
225 x 5
(add belt)
315 x 3
405 x 3
495 x 5

Then put it up on 4" blocks, which is a horrible height to pull from:
495 x 8 (DOH, +straps, dead-stop)

Paused Squat (right at parallel):
(Rest-paused reps):
225 x 10,6,5,5,5

One-Leg Hyper Extension:
bw x 10 ea x 3 sets

Prone Plank:
+45 x 75 sec x 2 sets

ljosaitis
12-20-13, 4:33 pm
This log is great, a lot of variety in quality movements

TGoetsch
12-22-13, 11:57 am
I'm up in Minnesota and Wisconsin for the week visiting family, so I got in to the local box gym for some training today. I wasn't expecting a whole lot and was feeling like dump going into it, but I told myself to sack up and had a pretty good day. Say what you want about rep PRs, I've heard different opinions on the matter, but I know that if I'm setting rep PRs then I am better able to track whether a program is showing progress or not and the ultimate result is almost always 1RM PRs!

Warm-Up:
Elliptical x 5'
Lax ball UE rolling

Seated (no-back) Barbell OHP:
Bar x a lot
95 x 10
115 x 8
135 x 5
160 x 6 (PR)

Dumbbell Bench:
(Rest-paused)
70's x 23, 14, 6, 5, 5, 4

Dips (no dip stand, so did this off side of bench):
(Rest-paused)
BW x 30, 15, 10, 10, 5

Neutral-Grip Pull-up:
BW x 18(PR), 13

Seated Row (no t-bar):
Some weight x 15 x 2 sets

Jump Rope:
(30 sec rest between)
100, 100, 100, 75, 75, 75

Cool Down:
Treadmill x 10'


This log is great, a lot of variety in quality movements

Thanks, dude! I'm loving this program. I never got a chance to finish it before since my appendix went haywire, and I'm already seeing good progress on it this time around!

ljosaitis
12-22-13, 3:17 pm
My appendix turned traitor on me last summer, definitely puts a halt to big lifting

TGoetsch
12-23-13, 11:41 am
Warm Up:
Elliptical x 5'
Limber 11

DOH Deadlift (dead stop):
135 x 5
185 x 5
235 x 5
285 x 3
(Add belt)
335 x 3
385 x 3
(Add straps)
435 x 10
Happy about this. After 335 I was getting some glares from the staff at the box gym, even though I was taking a SLOW eccentric so the plates wouldn't slam. This gave my back a BIG pump. Skipped the 4" block pull after as I don't think that would have flown here. Added an extra set of squats in, instead.

High-Bar, Narrow-Stance, Paused Squat:
135 x 5
225 x 10, 12, 14

45-Degree Back Extension (in place of GHR):
(Paused at max contraction)
(BW+25) x 12, 5/4(BW), 5/4(BW)

Prone Plank:
BW x 90 sec x 3 sets



My appendix turned traitor on me last summer, definitely puts a halt to big lifting

No doubt!! I haven't had a big injury in years (knock on wood), and then that came out of nowhere!

Dman
12-23-13, 4:05 pm
Warm Up:
Elliptical x 5'
Limber 11

DOH Deadlift (dead stop):
135 x 5
185 x 5
235 x 5
285 x 3
(Add belt)
335 x 3
385 x 3
(Add straps)
435 x 10
Happy about this. After 335 I was getting some glares from the staff at the box gym, even though I was taking a SLOW eccentric so the plates wouldn't slam. This gave my back a BIG pump. Skipped the 4" block pull after as I don't think that would have flown here. Added an extra set of squats in, instead.

High-Bar, Narrow-Stance, Paused Squat:
135 x 5
225 x 10, 12, 14

45-Degree Back Extension (in place of GHR):
(Paused at max contraction)
(BW+25) x 12, 5/4(BW), 5/4(BW)

Prone Plank:
BW x 90 sec x 3 sets




No doubt!! I haven't had a big injury in years (knock on wood), and then that came out of nowhere!


I had my appendix go mad on me recently also and it does put a halt to heavy training. But anyways stoppin by can't believe I havn't checked this log out earlier it Kicks Ass I really like all the cool training in here!!

TGoetsch
12-24-13, 11:18 am
I'm heading out to my dad's farm in WI tomorrow so I'll be off the map for the rest of the week. I am going to make an accessory day work with some of the chains and farm tools and equipment he has out in his sheds, and then back to regular training next Sunday. Remember that the holidays are no excuse to get derailed from your goals. There will always be people/friends/family who will give you a million reasons why you SHOULDN'T stay the path, but be resolved to stay strong enough to remember why you SHOULD! Merry Christmas!

Warm-Up:
Elliptical x 5'
Lax ball UE rolling

Barbell Bench:
95 x 10
115 x 10
135 x 10
155 x 8
185 x 3 x 8 sets (60 sec rest)
Kept each rep as FAST as possible throughout

Paused an inch above the chest:
135 x 8
185 x 8
205 x 8 x 2 sets

Seated No-Back OHP:
(Rest-paused)
95 x 12, 7, 4, 4, 3

Pull-Up:
BW x 14, 10, 8

Single-Arm DB Row:
100 x 15, 12 (ea)

Cool-Down:
Treadmill walk x 10'


I had my appendix go mad on me recently also and it does put a halt to heavy training. But anyways stoppin by can't believe I havn't checked this log out earlier it Kicks Ass I really like all the cool training in here!!

Thanks buddy! We're all fighting the same fight and I'm glad there's a place like the Forum where we can push each other on!

TGoetsch
12-29-13, 3:25 pm
Well-rested and well-fed today. The bar felt way too heavy, but I ended up having a great day.

Warm-Up:
PVC Roll
Stretch

BBBS:
45 x a bunch
135 x 10
185 x 10
225 x 8
275 x 5
315 x 5
350 x 20
The last few reps folded me some, but I had already gotten so far that I felt like 20 needed to happen!

DOH Sumo Deadlift:
(Rest-Paused)
225 x 10,10,6,4,3

Barbell Reverse Lunge:
95 x 10 ea x 2 sets

Weighted Sidebend:
53 x 20 ea x 3 sets

Overhead Squat w/Axle:
20 x 50 reps

TGoetsch
12-31-13, 9:55 pm
Spent NYE the best way possible tonight: training with friends and eating too much.

Warm-Up:
PVC Roll
Stretch

Barbell Push-Press:
95 x 10
135 x 8
165 x 5
195 x 5
215 x 4 x 5 sets

Incline DB Press:
(Rest-paused)
70's x 20, 7, 4, 4

Weighted Dip:
(Rest-paused)
+45 x 15, 9, 5, 3

Neutral-Grip Pull-Up:
BW x 21, 10

T-bar Row:
Some weight x 10, 13

Hanging Leg Raise:
12 x 5 sets

TGoetsch
01-02-14, 10:10 pm
Wasn't a terribly efficient session tonight, but so worth it. Damn near the whole team was there pulling or training something, so I tried to help spot, load, and let people work in. Started taking creatine mono regularly again so my bodyweight has climbed some to 205 over the last few weeks.

Warm-Up:
KB complex
Treadmill x 5 min.

DOH Deadlift (Dead Stop for any rep sets):
135 x 10
225 x 8
315 x 5
345 x 1 x 10 sets

Snatch-Grip Pull from 4" Blocks:
315 x 8, 11 (grip was the only issue on these)

Safety Bar Squat ATG:
155 x 5
245 x 5
275 x 13, 11

Westside Reverse Ham Curl:
(Supposed to be Rest-Paused, wasn't able to)
90 x 10
115 x reps on reps

Weighted Plank:
+100 x 60 sec x 3 sets
These were KILLERS!

TGoetsch
01-04-14, 11:55 am
Since I'm not going to doing anything LE-based until Tuesday, thought I'd hit my hips and glutes a little harder today. Everything but the KB Swings was done with a fast concentric phase, pause at max. contraction, and then slow eccentric phase.

Warm-Up:
Treadmill
Roll

Superset A (4 sets):
A1. Glute Blaster: gray (average?) band x 15
A2. Standing Hip ABDuction: mini band x 12-15

Superset B (4 sets):
B1. Barbell Curl: 60 x 12-15
B2. Thick Rope Pressdowns: someweight x 15-20

Superset C (4 sets):
C1. KB Swing (focusing on glutes): 35 x 25
C2. Standing Hip ADDuction: mini band x 15

Face Pull:
(Rest-Paused)
monstermini band x ~60 reps

TGoetsch
01-05-14, 3:04 pm
I have been feeling pretty sick the last two days with something in my head and chest, so there was a lot of coughing and hacking going on today. Did what I had planned and got out.

Warm-Up:
Roll
Stretch

Flat Bench:
95 x a bunch
135 x 10
195 x 8
225 x 5
255 x 3
285 x 3 (looked and felt good, this was where I had planned on stopping)
295 x 3 (pressed them out, but ass shot up each time, so no good reps)

Close-Grip 3-Board:
(Rest-paused)
205 x 20, 8, 3, 2

Seated Barbell OHP:
(Rest-Paused)
75 x 20, 6, 4 --> 65 x 4 --> 55 x 4 --> 45 x 8

Pull-Up:
BW x 16, 15, 10

DB Row:
100 x 15 x 2 sets ea

ljosaitis
01-06-14, 6:41 pm
great stuff in here, 350 x 20, 315 snatch grip is nuts to me to hold on to. Great push presses as well.

TGoetsch
01-06-14, 7:08 pm
great stuff in here, 350 x 20, 315 snatch grip is nuts to me to hold on to. Great push presses as well.

Haha, this is really weird because I had just gotten an update in my email from your training log and was about to say that it looks like you've been putting in some REALLY solid work, dude! Keep it up!

I was happy with that 20-rep squat! I think my previous best for 20 was 330 some months ago. It's not something I like to do too often and I'm not sure how/if it equates at all to a bigger max squat, but it ends up being a good mental battle to push yourself to bang out the last few and not cut the height or just stop a few reps short entirely. My grip is okay from strongman training even though I haven't done much lately, but those snatch-grip pulls are brutal!

TGoetsch
01-08-14, 8:14 pm
Warm Up

BBBS:
145 x some
235 x some
325 x 2 x 7 sets (30 sec rest)
(Add gray reverse bands)
465 x 2
555 x 2

RDL:
135 x 10
245 x 15, 12

Reverse Ham Curl:
90 x 10, 10, 5
Did 10 wall squats after each set

Superset:
A1. KB Swing: 35 x 20
A2. Ab Wheel: bw x 10
Did 5 rounds non-stop

TGoetsch
01-11-14, 7:24 pm
I was pretty disappointed in today, being the first time this cycle that I haven't hit the reps I had planned. Not going to waste any space on excuses.

Warm Up:
Treadmill
Stretch

Seated No-Back OHP:
45 x a bunch
85 x 10
115 x 5
135 x 4
155 x 3
175 x 2
Then immediately did a strip set for 155 x 3 and 135 x 3. I had hit 160 x 6 two weeks ago so I was really expecting better than this.

DB Bench:
(Rest-paused)
80's x 20, 5, 3

Weighted Dip:
+45 x 20, 6, 4, 3

Weighted Neutral Grip Pull-Up:
+15 x 13, 10

Pendlay Row:
185 x 10 x 2 sets

TGoetsch
01-12-14, 5:12 pm
Today ended up being a damn good day. I'm going to be feeling this tomorrow!

Warm Up:
Treadmill
PVC Rolling

Conventional Deadlift (Dead-Stop reps):
135 x a bunch
225 x 5
315 x 5
(Add belt)
405 x 3
495 x 1
550 x 3
575 x 1 x 3 sets
(This could also be looked at as 575 x 3. I took 20 sec rest between each rep more as a mental break. These reps felt GOOD.)

4" Block Pull (DOH with straps):
495 x 5

Pause Squat (paused at parallel):
(Rest-Paused)
235 x 12, 8, 6

Single-Leg Hyper:
BW x 12, 12, 8 ea.

TGoetsch
01-14-14, 10:15 pm
I was pretty happy with tonight, and it was somewhat unexpected after my pulls on Sunday. My entire back has been SORE. I hit a rep PR on every lift tonight, so I can't ask for better progress than that!

Warm-Up:
Treadmill
Rolling

Bench:
95 x a bunch
125 x 10
155 x 8
195 x 5
225 x 14
Last time I had a bench rep night I hit 205 x 16, so this looks like good progress

DB Incline:
(Rest-paused)
80's x 15, 7, 3

Standing DB Military Press:
45's x 15, 10, 5

Close-Grip Pull-Up:
BW x 20, 17, 10

Single-Arm DB Row:
100 x 15 ea
120 x 10 ea, 8 ea

TGoetsch
01-16-14, 10:42 pm
Continued this week of good lifting by having a good squat session. My top set felt GREAT! Took Mick's advice, stuck to the plan, and stopped there confident on a good, fast, and deep set rather than jumping and missing any.

Warm-Up (waiting for coffee to kick in):
Treadmill x 10 min
Dynamic stretching

Squattin':
60 x a bunch
110 x 5
150 x 5
200 x 5
250 x 5
300 x 3
(Add knee sleeves)
350 x 3
(Add belt)
400 x 3
455 x 3
Weight felt progressively faster and more in the groove as I climbed. Love those days!
(Add gray reverse bands)
560 x 2

Glute Blaster:
(Rest-paused)
Blue x 15, 10, 7, 5, 5

Split Squat (hanging on to kettlebells):
+60 x 12 ea, 15 ea, 10 ea

Prowler:
120 ft x 6 sprints

TGoetsch
01-19-14, 5:17 pm
It felt good to have a decent OH day after being disappointed the last OH training day!

Warm-Up:
Dynamic stretching

Barbell Push-Press:
95 x a bunch
135 x 8
165 x 5
195 x 3
225 x 3 x 4 sets
225 x 5 (should have had the 6th!)

DB Bench:
(Rest-paused)
100's x 10, 5, 3

Weighted Dip:
(Rest-paused)
+90 x 12, 4, 3

Neutral-Grip Pull-up:
+15 x 17, 13

Farmers Walk:
210 ea hand x 70 ft x 3 runs
Working on SPEED. Haven't don't these in a while, but I don't feel like I've lost anything.

Backward Sled Drag:
200 x 80 ft x 5 runs

Glute-Ham Abs:
BW x 15 x 5 sets

ljosaitis
01-20-14, 4:28 pm
Big squat and pull in the same week!

TGoetsch
01-21-14, 10:46 pm
Big squat and pull in the same week!

Hell yeah! Felt damn good!



Warm-Up:
Treadmill
Dynamic stretching

Conventional Deadlift (Dead-Stop):
135 x a bunch
225 x 8
(add belt)
315 x 5
405 x 5
465 x 10
(add 4" blocks, switch to straps and DOH)
465 x 12

Olympic Stance Pause Squat (in oly shoes):
145 x 5
255 x 10, 12

GHR:
BW x 10
mini band x 8
(then realized that I wanted to hit them rest-paused)
BW x 10, 5, 5

Prone Plank:
BW x 2 min x 2 sets

TGoetsch
01-23-14, 9:42 pm
Warm-Up:
Jump Rope
Dynamic stretching

Paused Speed Bench:
135 x a bunch x 2 sets
175 x 5 x 2 sets
205 x 3 x 8 sets (tried to keep rest down to about a minute)

Bench Paused an Inch Above Chest:
225 x 8
245 x 8

Seated No-Back OHP:
(Rest-paused)
85 x 16, 7, 3

Weighted (Standard-Grip) Pull-Up:
+15 x 15, 12, 10

Barbell Bent Row:
185 x 12, 9, 8

Superset (5 cycles non-stop):
A1. Prowler Push (on mats): 50 x 60 ft
A2. Jump Rope: 50 jumps

TGoetsch
01-26-14, 7:07 pm
Getting to the end of this cycle at the end of week 10 and through week 11. I am ready to hit some big numbers! It's TIME.

Warm-Up:
Treadmill
Dynamic Stretching

BBBS (w/55-lb bar):
55 x 10
105 x 8
145 x 8
195 x 5
235 x 5
(add belt)
285 x 3
325 x 3
(add knee sleeves)
375 x 14

Wide Stance Leg Press:
(Rest-Paused)
+650 x 15, 12, 8, 8

Barbell Lunge:
145 x 10 ea x 2 sets

Suspended Ring Side Bends:
bw x 12, 12, 10

Overhead Squats:
45 x 33+17 (goal was 50 reps in as few sets as possible)

Jump Rope (5 sets):
Right: 30 jumps
Left: 30 jumps
Both: 30 jumps
Rest: 60 sec.

TGoetsch
01-28-14, 9:30 pm
Not my favorite training days by far, but I have to do the work.

Warm Up:
Treadmill walking
Dynamic stretching

Seated No-Back OHP:
95 x a bunch
115 x 5 x 2 sets
135 x 3
155 x 3
180 x 2 (PR by 5 lbs)
190 x fail
This lift is just DIFFICULT for me. It seems like whenever I stall it is right at my forehead, and if I could just get a LITTLE higher to push my head through then I would have it.

DB Bench Press:
(Rest-Paused, rest 15 seconds)
80's x 5
100's x 13 (PR by 3 reps), 5, 3

Weighted Dip:
(Rest-Paused, rest 15 seconds)
BW x 5
+50 x 5
+100 x 11, 5, 3
BW x 15

Neutral -Grip Pull-Up:
+15 x 20 (PR by 3 reps), 15

EliteFTS T-bar Row:
+70 x 11
+45 x 10 x 2 sets

Ab Strap Pulldowns:
+90 x 15, 12, 10

TGoetsch
01-31-14, 7:40 am
Warm Up:
Treadmill
Dynamic Stretching

DOH Deadlift (Dead Stop):
135 x a bunch x 2 sets
225 x 5
315 x 5
405 x 1 x 8 sets (30 sec rest between)

Snatch Grip 4" Block Pull:
345 x 10, 14

Safety Squat Bar Squats:
65 x 3
155 x 3
245 x 3
295 x 12, 14

GHR:
(Rest paused)
BW x 14, 7, 5, 3

Medley:
Prowler push 60 ft then 100-lb med ball run back. Did these "Indian run" style with three other guys. 5 rounds a piece.

Prone Plank:
+100 x 45 sec x 3 sets

TGoetsch
02-02-14, 7:07 pm
Not very happy with today. I feel like my bench is stronger than it showed, but just felt overall tired and sore, and couldn't find the drive today. Could be a number of things, but nobody got time for that. Just have to improve upon it next time.

Warm Up:
Dynamic stuff

Bench (paused):
95 x some
135 x some
185 x 3
225 x 3
275 x 1
300 x 1 (beats my paused PR from my last meet by 4 lbs, but that was quite a while ago)
315 x fail (Jesse said this was too long of a pause, fast off chest, and stalled at 3-board height)
315 x 1 (touch and go, ugly)

Close-Grip Bench:
(Rest-paused)
185 x 12, 6, 3

Seated No-Back OHP:
(Rest-paused)
95 x 20, 8, 5, 3
Previous best was 85 x 16. Got feet underneath me today vs in front and that really seemed to make me more stable.

Weighted Pull-Up:
+15 x 16, 13, 10

DB Row:
80 x 30 ea
80 x 30 R, 24

Gripper:
?? x 20 x 5 sets

TGoetsch
02-04-14, 10:28 pm
Everything felt FAST and deep tonight. I have been diligent about stretching my calves, hams, quads and glutes on off days, as well as sitting in a below parallel squat position for time. It was a tough switch out of the Olympic shoes I had been using as a band-aid for shitty flexibility in my squat, but I think this will really pay off in the long run.

Warm-Up:
Treadmill x 10 min
Dynamic stretching

Squat:
Bar x some
135 x 10
225 x 8
(Add knee sleeves)
315 x 5
(Add belt)
350 x 2 x 7 sets
(Add gray reverse bands)
455 x 2
525 x 2
585 x 2
(Not sure and don't much care what this actually works out to. It was as tough as a 95% x 2 lift should be.)

Dimmel Deadlift:
135 x 10
245 x 13, 10

Wide Stance Leg Press:
Machine+560 x 20, 16

Ab Wheel:
(Rest-paused)
BW x 13, 10, 10, 9, 5, 3 (50 reps total)

I'm going to feel this one tomorrow.

TGoetsch
02-06-14, 11:37 pm
VERY pleased with tonight. I have been making great progress on almost all of my accessory lifts this cycle, so I will list some things I did tonight and what I was able to do ten weeks ago. To be fair, when I started this cycle back up I had just come off of 8 weeks of basically stretching and no lifting of anything over 95 lbs, followed by 4-6 weeks of easing back into progressing the heavier weights. I have also put on 7 lbs since then, though this should bode well for the bodyweight-type lifts I have improved on. Over the next couple of sessions, I'll list the lifts that have gone up and by how much.

Warm Up:
Treadmill x 10 min
Dynamic stretching

Barbell Push-Press:
95 x a bunch
135 x 5
160 x 3
185 x 3
215 x 2
240 x 2 (PR) x 4 sets
240 x 3 (New PR)
The first time I hit push-presses this cycle was in Week 3, when I struggled with 205 x 5 x 5 both physically and mentally.

Dumbbell Bench:
50's x 10
80's x 5
(Then, rest-paused sets)
100's x 15, 6, 5
The first time I hit these this cycle was in Week 2, when I did 70's x 20 for the first effort of a rest-paused set.

Weighted Dip:
BW x 5
+50 x 5
(Then, a rest-paused set)
+100 x 12, 6, 3
The first time I hit these this cycle was in Week 2, when I did +25 for 15 on the first effort of a rest-paused set.

Neutral-Grip Pull-Up:
BW+25 x 14, 12
The first time I hit these this cycle, I did BW alone for 12.

EliteFTS T-bar Row Machine:
+70 x 13
+45 x 15
One thing I have not been good about progressing. I have also done other variations of things here in some weeks.

Then B-Rex convinced me to do some conditioning again.

Prowler+50 (on gym mats!) x 60 ft x 6
100-lb Med Ball Run x 60 ft x 6
Did these Indian-run style with three others.

Stay strong, brothers.

TGoetsch
02-09-14, 4:50 pm
GREAT day of pulling! Hopefully I recover enough to put up a big squat on Thursday.

Warm-Up:
Treadmill x 10 min.
Dynamic stretching

Conventional Deadlift (dead-stop for any reps):
135 x a bunch x 2 sets
225 x 5
315 x 3
(add belt)
405 x 2
495 x 1
585 x 1
605 x 1 (ties an all-time PR)
615 x 1 (BOOM!!!!!!)
11 weeks ago, I couldn't budge 595. The 585 and the 605 were FAST. I weighed 205 when I got to the gym this morning, so that puts me back in the 3x BW club!

4" Block Pull (straps):
550 x fail
495 x 3

Paused Squats (paused right at parallel):
(Rest-paused)
235 x 15, 10, 5
Back in Week 3, I could only hit 235 for 10 on my first effort.

Single-Leg Hyper:
BW x 15 x 3 sets

One thing I want to change for my next cycle is to add in deficit pulls, either in place of or in addition to the block pulls. My deadlift is weakest off of the floor, and I know if I get it to a certain point that I WILL lock it out.

TGoetsch
02-12-14, 11:26 am
This day was pretty abbreviated for two reasons: a test in the morning to study for, and some headaches I've been getting the last few days that started up as soon as I began training. I know, excuses.

Warm-Up:
bar

Bench:
95 x a bunch
125 x 10
155 x 8
185 x 5
215 x 5
245 x 10

Incline Bench:
(moved seat to a setting higher this time)
(drop-set style, no rest)
185 x 7
135 x 5
95 x 8

DB Military Press:
(Rest-paused)
50's x 13, 5, 3
Back in Week 2 I could only hit 40's for 12 on the first effort

Close-Grip Pull-Up:
+25 x 13, 10, 8
Back in Week 2, I could only hit BW x 15 for the first set.

That's it.

ljosaitis
02-13-14, 7:01 pm
615 is huge! What kinda headaches? I was getting some gnarly day-ending headaches from what turned out to be a super tight neck. Now I have to spend 20% of my mobility time on that to feel human.

TGoetsch
02-13-14, 11:55 pm
615 is huge! What kinda headaches? I was getting some gnarly day-ending headaches from what turned out to be a super tight neck. Now I have to spend 20% of my mobility time on that to feel human.

You nailed it, dude. I think they're definitely cervicogenic headaches. I hadn't been having them until later in the day after that PR pull, and two things that relieve them are ice on my occiput and rest. I've been having to remind myself not to tense my upper traps as I'm busy throughout the day, too. And thanks man! This training cycle has really done me well for everything but bench!

TGoetsch
02-14-14, 12:04 am
I was just going to put this update off until tomorrow but I am PUMPED about this training session! Some things have really been clicking lately!

Warm-Up:
Treadmill x 10 min
Dynamic stretching

Squats:
(55 lb bar)
Bar x a bunch
145 x 10
235 x 5
(Add belt)
325 x 3
(Add knee sleeves)
375 x 2
415 x 1
465 x 1
505 x 1 (PR! And this was an absolute smokeshow!)
Took the advice of my teammate Mull and left this on a good note, confident that I am stronger than that and will smash more in the next cycle!
(Add gray reverse bands)
555 x 1
605 x 1 (PR! Also felt just FAST)

Good Morning:
145 x 15
235 x 12, 10

Barbell Lunge:
145 x 12 ea x 2 sets

Ab Wheel from Knees:
BW x 20, 15, 12

I'm really not feeling as spent as I'd expect for a max day. I guess I'll see about that tomorrow.

Firefist
02-14-14, 12:43 am
PR's all over the damn place. Awesome to see brother.

Keep putting in that hard work. We're gonna make it.

TGoetsch
02-22-14, 5:20 pm
I decided to wrap up the end of this training cycle with a mock meet to see where things are. I had PR'd in almost every lift by the end of the cycle, so I was expecting some kind of progress. I am VERY happy with how it went! I have been weighing 205-206 all week, so with a small cut I could have made 198 if I had needed to.

Warm-Up:
Treadmill x 10 min
Dynamic Stretching

Squat (55-lb bar):
Bar x a bunch
145 x 8-10 x 2 sets
235 x 5
(Add knee sleeves)
325 x 2
415 x 1
1st attempt: 465 (good)
2nd attempt: 495 (good)
3rd attempt: 515 (good, 10-lb PR)

Bench (paused):
Bar x a bunch
95 x 10
135 x 5
185 x 3
225 x 1
(Add belt and wrist wraps)
1st attempt: 275 (good)
2nd attempt: 300 (good)
3rd attempt: 315 (good, 15-lb PR)

Deadlift:
135 x 5
225 x 3
315 x 2
405 x 1
495 x 1
1st attempt: 585 (good)
2nd attempt: 605 (good)
3rd attempt: 625 (good, 10-lb PR)

Overall, this would have been a 95-lb total PR if they were lifts in a real meet. I went 9/9 on all attempts as planned, and hit all-time PRs in all three lifts.

Firefist
02-22-14, 5:51 pm
Fuckin awesome man. Way to work.

TGoetsch
02-26-14, 2:02 pm
Fuckin awesome man. Way to work.

Thanks, homie! I was pretty damn happy with how these few months worked out in my life and training.

TGoetsch
02-26-14, 2:08 pm
Feeling pretty beat up from Saturday's mock meet still, so I think I am going to take it relatively easy this week and then start a new training cycle over the weekend.

Warm-Up:
Treadmill x 10 min
Dynamic stretching

Bench:
Worked up to 185 x 5 x 3 sets

Close-Grip Bench:
(Rest-paused)
95 x a bunch

Super-Wide-Grip:
(Rest-paused)
95 x a bunch

Dips:
BW x 10 x 3 sets

Pull-Ups:
BW x 5 x 4 sets

Bent-Over Row:
95 x 10 x 3 sets

Standing Pulldown Abs:
20 x 4 sets

TGoetsch
02-27-14, 9:28 pm
Still deloading. Nothing to write home about.

Warm Up:
Treadmill x 10 min
Dynamic stretching

BBBS:
240 x 5 x 3 sets

Paused Squat (5 sec count):
60 x 10 x 3 sets

Prone Ham Curl:
(Rest-paused)
25 x a bunch

Concept 2 Rower:
30/30 x 5 rounds

TGoetsch
03-02-14, 7:49 pm
Started a new training cycle today and pushed it HARD. Here we go!

Warm-Up:
Treadmill x 10 min
Dynamic stretching

Conventional Deadlift (dead-stop):
135 x 8
225 x 5
315 x 3
(add belt)
375 x 3
425 x 15
(add 4" blocks)
425 x 15

Narrow-Stance Paused Squat:
145 x 3
195 x 3
255 x 17, 20 (would have stopped sooner on my own, but Mondo shamed me into it and people were yelling for me to get to 20)

It was at this point that I laid on the ground deaf for a couple of minutes, then got up to take a sip of my drank and headed outside to heave chunks.

GHR:
(rest-paused)
BW x 15, 5, 3

Planks:
BW x prone, rightt, prone, left, prone x 60 sec. each

I'm spending the rest of the day eating as much as I can get my hands on.

TGoetsch
03-05-14, 12:11 am
Warm Up:
Treadmill x 10 min
Dynamic Stretching

Bench:
95 x 10
135 x 10
170 x 8
205 x 5
240 x 3
270 x 5 x 3 sets

Close-Grip Bench:
(Rest-Paused)
185 x 15, 6, 3

Super-Wide-Grip Bench:
(Rest-Paused)
135 x 20, 8, 4, 3

Pull-Up:
+15 x 15, 10, 8

DB Row:
100 x 15, 12, 10

Standing Pulldown Abs:
+90 x 15, 12, 10

Jump Rope:
(25 L + 25 R + 50 B) x 5 sets

TGoetsch
03-06-14, 11:40 pm
Warm Up:
Rower x 5 min easy pace
Dynamic Stretching

Squats (55-lb bar):
55 x a bunch
145 x 10
195 x 10
235 x 8
285 x 5
(Add belt)
310 x 2 x 6 sets (30 sec rest between sets)
(Add gray reverse bands)
415 x 2
465 x 2
515 x 2
Everything was a smoker today

Romanian Deadlift (DOH):
245 x 16, 13

Wide-Stance Leg Press:
+650 x 15 x 2 sets

Decline Sit-Up:
+45 x 50 total reps

Concept 2 Rower:
30/30 sprint x 6 rounds

TGoetsch
03-09-14, 6:36 pm
Warm-Up:
Treadmill x 10 min
Dynamic stretching

Seated (No-Back) OHP:
45 x a bunch
75 x 10
100 x 8
115 x 5
135 x 3
150 x 8

Incline Bench:
(Rest-paused)
135 x 12, 6, 3

Weighted Dip:
(Rest-paused)
BW x 5
+25 x 5
+50 x 15, 8, 5, 3

Neutral-Grip Pull-Up:
BW x 5
+15 x 17, 12, 7

EliteFTS T-bar Row Machine:
(Low pull)
45 x 12, 10, 10

Pallid Press:
Orange x 12, 15, 15 ea

Conditioning:
(6 rounds, as much rest as needed between rounds)
Prowler + 50 x 60 ft
100lb med ball x 60 ft

TGoetsch
03-12-14, 9:44 pm
BUSY two weeks of school and work right now (everybody is trying to cram things in before Spring Break) so I'll try to keep this updated as best I can. Decided to leave the belt off for all training today.

Warm-up:
Treadmill x 10 min
Dynamic stretching

Conventional Deadlift:
365 x 1 x 12 sets (30 sec rest)

Snatch-Grip 4" Block Pull:
305 x 13 (no straps)
305 x 15 (with straps)

SSB Squat:
295 x 12 x 2 sets

Prone Leg Curls:
(Rest-Paused)
45 x 20, 10, 8, 6, 4, 3

Planks:
BW x Prone, Left, Prone, Right, Prone x 75 sec ea

TGoetsch
03-14-14, 10:02 pm
Pressing from last night. Feeling really beat up after this one.

Warm Up:
Treadmill x 10 min
Dynamic stretching

Bench:
225 x 16, 11, 6

Close Grip Bench:
(Was supposed to be Rest-Paused)
185 x 15, 3 (deaddddd)

Super Wide Grip Bench:
(Rest-Paused)
135 x 20, 10, 10

Close Grip Pull-ups:
BW x 5
+15 x 16, 15, 14

Pendlay Rows:
185 x 10 x 3 sets

Standing Pulldown Abs:
90 x 20, 10, 10

TGoetsch
03-16-14, 6:38 pm
Decided to experiment with a light knee wrap on today since they will be allowed in the UPA meet I am going to do on July 19th.

Warm-Up:
jumping jacks, etc.
Dynamic stretching

Squat:
135 x a bunch
185 x 5
225 x 5
275 x 3
(add light wrap and belt here to ease into the wrap)
315 x 3
365 x 2
405 x 2
445 x 7 (PR)
(add reverse bands)
495 x 5

Good Morning:
225 x 15 x 2 sets

Split Squat:
holding on to 80's x 8 ea x 2 sets

GHR Sit-Ups:
bw x 20, 15, 15

TGoetsch
03-19-14, 6:02 pm
Felt good to have a decent session tonight after the last few days of a cold and midterms.

Warm-Up:
Treadmill x 10 min
Dynamic stretching

Push-Press:
45 x a bunch
90 x some
130 x 5
160 x 5
(Add belt)
190 x 3
210 x 5 x 5 sets

DB OH Press:
(Rest-paused)
50's x 16, 6, 3

Dips:
(Rest-paused)
BW x 5
+25 x 5
+50 x 20, 10, 6, 3

Neutral-Grip Pull-Up:
(Rest-paused)
+15 x 20, 15, 10

EliteFTS T-bar Row Machine:
+45 x 15, 12, 10

TGoetsch
03-22-14, 8:21 am
I am still pretty sore in my lats and triceps even today, but on this day I was feeling damn beat up! I'm supposed to OHP again today (03/22), so we'll see how it goes!

Warm-Up:
Treadmill x 10 min
Dynamic stretching

Deadlift:
135 x a bunch
225 x 5
315 x 5
(Add belt)
405 x 3
455 x 3
510 x 5
(Add 4" blocks)
510 x 8

Paused Squats:
(Rest-pause)
145 x 3
195 x 3
255 x 15, 11, 6, 3

Single-Leg Reverse Hyper (pause at top):
No weight x 15 x 3 sets

Planks:
(All prone today)
BW x 90 sec x 4 sets

Firefist
03-22-14, 9:40 am
crazy deads brother.

TGoetsch
03-27-14, 10:56 am
crazy deads brother.

Thanks a lot homie. Working toward my next big goal of 650 this year!

TGoetsch
03-27-14, 11:19 am
W4 D1 Overheads (03/22)

Very very sore today, which was surprising. I haven't done anything crazy in the last week of training, but maybe the combo of 2 weeks of midterms, poor sleep, and poor eating in lieu of studying did it. No one's fault by my own.

Usual warm up

Seated No-back OHP:
165 x 1 x 6 sets (30 sec rest)
Was supposed to do this for a set of 6 reps, not singles, but damn this felt weak today. Ugh.

Incline Press:
(Rest-paused)
moved this up to a HIGH incline today to make up for the overhead suckage
135 x 15, 7, 4

Triceps Pressdowns:
(Rest-paused)
22, 14, 8, 4

Neutral-Grip Pulldown:
20 x 3 sets

Band Rows:
reps on reps

--------------------------------------------------------------------

W4 D2 Squat - Reps (03/24)

Met my friend Chuck down in Lincoln to squat. This should have been a deadlift day, but he was squatting, so I just switched it with my next planned squat workout.

Jump Rope warm-up

Squat:
Worked up to 365 x 16 with a belt

Front Squat:
no belt
225 x 5
245 x 5
275 x 5

BB Lunge:
135 x 10 ea x 3 sets

Band Pulldown Abs:
20 x 3 sets

That's all.

--------------------------------------------------------------------

Cardio (03/25)

5 Rounds (should have timed it):
Concept 2 Rower x 500m
40lb KB Swing x 20

TGoetsch
03-30-14, 9:08 pm
A guy from the gym issued a squat challenge to us this week, so I tried it on Friday night. This is a CrossFit challenge called "Bring It Up Sally" ( or something like that). You put on Moby's song of the same name and do as told, when the lady says "bring it up" you come up, and when she says "bring it down" you squat back down (and stay there). It is something like 30 squats, but you end up spending damn near the whole time in the hole. I think the original challenge is 95 lbs for women and 135 for men, but I tried it with 165. This was miserable and I did not complete it, but I would totally do it again someday! Still feeling it today.

Dynamic Warm Up

Deadlift:
135 x 10
225 x 5
315 x 5
405 x 3
455 x 10
These were just damn tough to grind out

Snatch Grip Dead (TnG):
135 x 5
185 x 5
225 x 15, 8, 5 (rest-paused)

GHR:
(Rest-paused)
BW x 26, 8, 5, 4

Conditioning Medley:
A. Arm-Over-Arm Sled Pull: 300 x 60? ft
B. Weighted Jump Rope: 50 jumps
C. Med Ball Slams: 50 x 10 slams
Did 5 rounds of this with the guys. We got very little rest.

TGoetsch
04-02-14, 9:45 am
The gym was pretty cramped tonight. The initial plan was to push-press out of the rack with a barbell, but I found an axle and some open space and did some continental to push-press instead.

Warm-Up:
Jump Rope x 50, Walk x ???? (5 rounds)
Dynamic stretching

Axle Continental and Push-Press:
83 x a bunch
123 x a bunch
153 x 5
(add belt)
183 x 3
203 x 3
223 x 4 x 5 sets

DB OH Press:
(Rest-Paused)
50's x 15, 7, 4, 3, 3

Dips:
BW x 5
+25 x 5
+50 x 5
(Rest-Paused)
+75 x 13, 6, 3

Neutral-Grip Pull-Ups:
+25 x 15, 13, 9

T-Bar Row Machine:
+45 x 17, 15, 10

TGoetsch
04-03-14, 11:37 pm
Warm-up:
Treadmill
Dynamic stretching

Conventional DL (no belt):
135 x a bunch
225 x 8
315 x 5
405 x 1 x 10 sets (reps were done every 30 seconds, so at 0:30, 1:00, 1:30, etc.)

Snatch-Grip 4" Block Pull (no belt, no straps):
135 x 5
225 x 5
315 x 3
345 x 15, 12

Safety Bar Squat (no belt):
65 x 5
155 x 3
245 x 3
335 x 4
295 x 10, 15

Prone Leg Curl:
+45 x 5
(Rest-paused)
+70 x 13, 7, 5, 3

Weighted Plank:
+100 x 60 sec x 2 sets (wt on upper back)
+100 x 30 sec x 2 sets (wt on ass)

Conditioning:
5 rounds non-stop
A. C2 Rower: setting 10 x 30 sec sprint
B. Weighted Jump Rope: 50 jumps

Chocolate milk.

TGoetsch
04-06-14, 3:21 pm
Feeling beat up today. I don't know what my deal is.

Warm Up

Bench:
95 x 10
135 x 8
185 x 5
225 x 3
255 x 3
285 x 1
300 x 2 (stalled on the third halfway up)
225 x 3 x 3 sets

Close-Grip:
(Rest-paused)
185 x 17, 6, 4

Pull-up:
+15 x 12, 10, 10

Ring Rows:
15-20 x 4 sets

Stone Load to 48":
210 x 5
250 x 5

Abs

Super Fries

TGoetsch
04-12-14, 9:42 am
W6 D2 Squat - Speed (04/08)

Squat (no belt, no wraps):
335 x 2 x 7 sets (45 sec rest)
(Add gray reverse bands)
420 x 2
510 x 2
575 x 2
(Add sleeves)
600 x 2

Dimmel DL:
275 x 15, 16

Wide Stance Leg Press:
+650 x 15, 16

Ab Wheel:
BW x 20, 15, 15

----------------------------------------------

W6 D3 Overhead (04/10)

Seated No-Back OHP:
165 x 4, 3, 2

EFS Swiss Bar Incline:
(Rest-paused)
+90 x 15, 8, 5, 4, 3

Weighted Dip:
(Rest-paused)
+75 x 16, 5, 3

Neutral-Grip Pull-Up:
+25 x 17, 13, 10

EFS T-bar Row:
+45 x 20, 15, 12

Econo Prowler:
+160 x 80 ft x 10 trips

------------------------------------------

W6 D4 Accessory (04/11)

Barbell Curl:
Raced to 100 reps with B + B
I lost with 2:24

Single-Arm Supine Triceps Ext
Triceps Pressdown
Pulley Shrugs
T-bar Retractions
Band Lateral Raises
GHR Abs

Triton Prowler:
+90 x 100 ft x 10 sets

TGoetsch
04-13-14, 9:14 pm
Felt beat up and very tired going in to today, but upped the rest times and pulled out a good day.

Warm-Up:
Walk x 10 min
Dynamic stretching

Conventional Deadlift:
135 x 5 x 2 sets
225 x 3 x 2 sets
315 x 3
(Add belt)
405 x 3
495 x 1
535 x 1
575 x 3
(Add 4" blocks)
315 x 3
405 x 3
515 x 5

Paused Squat:
(Rest-Paused)
275 x 15, 6, 3

One Leg Reverse Hyper:
Empty x 20 ea x 3 sets

TGoetsch
04-18-14, 6:11 pm
W7 D2 Bench - Reps (04/15)

Warm-Up

Bench:
240 x 13

Incline Bench:
(Rest-paused)
185 x 13, 5, 2

DB Military Press:
(Rest-paused)
50's x 18, 8, 3

Close-Grip Pull-Up:
+15 x 15, 12, 10

Barbell Row:
225 x 7 x 3 sets

Standing Pulldown Abs:
+90 x 20, 20, 15

--------------------------------------------------------------------------------------------

W7 D3 Squat - Max (04/17)

Warm-Up:
Treadmill
Dynamic stretching

Squat:
55 x 5
145 x 5
235 x 3
325 x 3
(add light knee wrap and belt)
375 x 3 (cinch wrap down a little more)
425 x 2 " "
475 x 3 PR " " (This was where I planned on stopping. Bryan convinced me otherwise.)
505 x 3 PR
(add gray reverse bands)
615 x 1
Pretty happy with the squat. The best I have done is 455 x 3 and 515 x 1 without wraps. Whatever the carryover is, I'm happy with this.

Good Morning:
245 x 15 x 2 sets

Split Squat with DBs:
80's x 10 ea x 2 sets

Prowler (outside):
+90 x 80 ft x 6

TGoetsch
04-21-14, 10:18 am
Days like today piss me off because I got plenty of sleep last night (9 hours), didn't go out drinking, and ate plenty, but still was just worn out and felt weak today.

Warm Up

Axle Clean and Push-Press:
Worked up to 235 x 3,3,3,2,0

DB Neutral-Grip Bench:
(rest-paused)
80's x 10
100's x 12, 7, 5, (longer rest) 4

Neutral-Grip Pull-Ups:
BW x 20, 17, 15

That's all.

TGoetsch
04-23-14, 9:07 am
Today was a GOOD day.

Warm-Up:
C2 Rower
Dynamic stretching

Conventional Deadlift (dead-stop reps):
135 x 5 x 2 sets
225 x 3 x 2 sets
315 x 3
(add belt)
405 x 3
500 x 10
(add 4" blocks)
500 x 8

Narrow-Stance Paused Squat:
135 x 5
225 x 5
295 x 16, 15

GHR:
(rest-paused)
BW x 17, 13, 10 (HS cramp)

Rolling Plank:
BW x 12 ea side
+5 x 12 ea x 2 sets

TGoetsch
04-26-14, 8:53 am
Bench:
225 x 3 x 8 sets (45 sec rest)

Bench w/pause 1" above chest:
225 x 8
250 x 8
265 x 8

Seated BB OHP:
(Rest-paused)
95 x 13, 8, 5

Pull-Ups:
BW+25 x 10
+20 x 10
+15 x 8
+10 x 6
+5 x 5
BW x 4
Only rest was to get down and change the weights

TGoetsch
04-28-14, 11:46 am
Getting to the end of this training cycle. I am going to run a mock meet, and then will be about 6 weeks out from doing a real meet, Bill Carpenter's UPA meet in Dubuque in July.

Dynamic Warm-Up

Squat:
145 x 5 x 2 sets
205 x 5
255 x 5
(add belt)
305 x 3
355 x 3
(add knee sleeves)
405 x 13

Front Squat:
original plan was 2-3 sets AMRAP, but I changed it up
145 x 5
235 x 3
255 x 3
(add belt)
275 x 3
295 x 3
315 x 3
335 x 2

Barbell Lunge:
170 x 10 ea x 2 sets

Walking Abd w/mini band:
15 ea x 3 sets

Took a little longer than I wanted to, but I was glad to have hit some PRs.

TGoetsch
05-06-14, 7:39 pm
Looks like I have some days to catch up on. Whoops! I've been super busy. Finals were last week, then immediately moved out to BFE Nebraska for a clinical rotation for the next 2 months, and then to top it off my car died on my first day in town, which just happened to be a Sunday when no shops are open! Anyway, here's what I've been up to.

W9 D2 Overhead
Seated OHP: 33x5, 63x5, 93x3, 123x2, 153x2, 183x2, 193x1(PR)x3sets
Incline Bench: (rest-paused) 193x10,3,3
Dips: 25x3, 50x3, 75x20,6,2
Neutral-Grip Pulldown: +135x14,11,10
EliteFTS T-bar Row: 60x11, 45x10, 30x10, 15x10, 0x10 (strip set)
Superset Rower and Ab Wheel

W9 D3 Deadlift - Speed:
Deadlift: 425 x 1 x 8 sets
Snatch-Grip 4" Block Pull: 375x4(no straps), x10,15 (with straps)
GHR: (rest-paused) BWx16,13,5

W10 D1 Bench - Max
Super rushed today. Got in to a new gym in the new town just as they were closing. Thankfully the owner let me stick around for a quick training session. Super stoked on the all-time PR tonight, as I really haven't touched over 315 in 2 years or so! These were all no belt, no wrist wraps, and after a VERY hurried warm-up! DAMN!
TnG Bench: 135x10, 165x5, 195x3, 225x3, 255x1, 285x1, 315x1, 335x1, 355x1 (all-time PR!)
Close-Grip Bench: (rest-paused) 185x15,7,3
DB OHP: (rest-paused) 35'sx13,6,5
Pull-Ups: BWx15,13,10
Would have liked to get more in but I was already in later than I should have been.

TGoetsch
05-10-14, 7:11 pm
Training has gone well at the new (CrossFit) gym I'm inhabiting for the next two months. They have all been super welcoming, and the shortened hours open along with training by myself has made me keep the pace up more than usual. I think this will only benefit me in the long run. I'll post two training days here, one from Wednesday night and the other from today (Saturday). I had some food poisoning or something on Thursday and was puking all day. I didn't eat a thing that day, but got 10 hours of sleep that night. I skipped training on Friday to have a day to recover more.

W10 D2 Squat - Speed (5/7)
C2 Rower Warm-Up
Squat: 375 x 2 x 7 sets (no belt)
Paused Squat: (rest-pause) 225 x 15, 7, 6, 4
Dimmel Deadlift: 225 x 15, 12, 10
GHR: no go, fried
Banded Abd Walk: 3 sets ea.
Prone Plank: 60, 50, 40, 30, 20 sec
GHR Sit-Up: bw x 15 x 4 sets

W10 D3 Overheads (5/10)
C2 Rower Warm-Up
Push-Press from Jerk Box: 245 x 1, 2, 2, 1, 2, 2, 1
DB OH Press (Neutral): (rest-paused) 50's x 15, 7, 6, 4
Ring Dips: bw x 10 x 4 sets (these are tough!)
Ring Neutral Pull-Ups: bw x 12, 10, 9, 8
DB Row: 80 x 15, 15, 12 ea

TGoetsch
05-26-14, 9:56 pm
It has been a while since I posted! Things got pretty busy around here. I kept on with training, but I'll spare the posting of numerous training sessions and just fast forward through it. I was supposed to hit a heavy single deadlift on W11 D1, but the gym only has 5 pairs of somewhat skinny 45's, and then I had to put on a bumper pair after that. At that point, the weight was out to the end of the bar with clamps, so I settled for 585x3 dead stop. A heavy squat single on W11 D3 was the next highlight, when I hit a 550 squat raw w/wraps and walked out. This was initially what I was wanting to hit at the July meet, so I may have to rethink my goals. I then took a week for deload, reps, cardio, and stretching before the mock meet. I drove back to Omaha and was able to do this day at Omaha Barbell with the guys.

Squat (w/wraps and mono):
505 - good
550 - good
575 - good! (25 lb PR)

Bench:
315 - good
330 - good! (15 lb paused PR)
345 - no good, missed halfway

Deadlift:
585 - good
625 - good
650 - good! (25 lb PR)

So I went 8/9 on the day, 575-330-650 for a 1555 total. I weighed 210 that morning with no weight cut. I should be able to make 198 at this meet with no problems. I am happy to still be making gains with this program, and am excited to see what 2 more months of training and a REAL meet atmosphere will bring!

TGoetsch
06-02-14, 11:47 pm
Had to take a couple of days off the last week due to some non-gym circumstances, which is fine since I was feeling really beat up after the mock meet. I felt great coming in to today, but felt a strain in my left pec on my top set of bench. I decided to take it easy after that and go against my balls, which were telling me the top set was light enough that I should just say "fuck it" and go heavier. At this point, ~7 weeks out from the platform, I don't need a nagging injury holding back my already poor bench.

Warm-Up:
500m row
Dynamic stretching

Bench Press:
135 x 10
165 x 5
195 x 3
225 x 3
255 x 3
285 x 3
300 x 3 (PR? fast enough, but pec strain...damn it!)

Close-Grip (as a test):
225 x 3 (hurting)

Diamond Push-Ups:
bw x 25, 20, 15, 10, 5

Close-Grip Pull-Up:
bw x 20, 12, 8, 6

Ring Row w/Scap. Retraction at Start:
bw x 10 x 3 sets

Circuit:
Sledge Swing - 15/13/10/8/5/3 ea.
Tire Sit-Ups - 30/25/20/15/10/5

Banded Triceps Pressdown:
Goal was to get to 100 as fast as possible. Jeremie kicked my ass and I ended up with a wicked cramp in my triceps!

TGoetsch
06-05-14, 12:02 am
Everything beltless today. Got done from start to finish in 90 min.

Warm-Up:
Rower - 500m
Dynamic stretching

Squats:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
365 x 2 x 7 sets (45 sec rest)

Paused Squats:
(Rest-paused)
275 x 15,10,6,3

Good Morning:
185 x 10,8,6
Crazy low back pump here prevented me from doing much more with these

Superset:
Prone Plank
Ham Curl x 15 ea
3 rounds

TGoetsch
06-06-14, 11:57 pm
Tested out the pec today. Switched some things up with accessory work to let it heal further.

Warm-Up:
500m Row
Moving some elliptical machines to the gym from an auction to help out the owner last minute

Seated Overhead Press:
Bar x several
95 x 5
115 x 5
135 x 3
155 x 3
175 x 4 (PR 10 lbs)
185 x 3 x 2 sets

Incline Band Press:
(Chased a pump here rather than heavier incline press)
Rogue blue band x 20 x 5 sets

Banded Pseudo-Dip:
(Again, pump versus aggravating my pec)
(Rest-paused)
Rogue green bands x 25,20,15,15,15,15

Ring Neutral-Grip Pull-Up:
BW x 15, 10, 7, 5

Strict DB Row:
(Max retraction at initiation of each pull)
80 x 15, 12, 10 ea.

TGoetsch
06-07-14, 7:18 pm
Plan was to get in and hit some light accessory work, stretch, and roll. I was goaded in to doing a WOD with the rest of the gym, and since I'm not one to turn down a challenge, I gave in. I should have modified the bench component, my pec was getting pretty sore, but it is what it is now.

Crossfit WOD "Linda":
10-9-8-7-6-5-4-3-2-1
1.5x bw Deadlift (I used 300)
1.0x bw Bench (I used 205)
.75x bw Clean (I misheard and put on 175)

Finished in 24:21.

TGoetsch
06-10-14, 9:56 pm
My low back has felt pretty damn sore and off. Saturday was probably a stupid idea, but I don't think it's random to throw in a completely unplanned challenge every now and again. I was pretty tentative with my pulls tonight, and ideally would go 50 lbs heavier for a triple, but I was happy to even hit above 500 for some reps.

Warm-Up:
Dynamic stretching
Core activation

Conventional Dead-Stop Dead:
135 x 3
185 x 3
225 x 3
275 x 3
(Add belt)
315 x 3
405 x 3
495 x 3
545 x 3

Sumo Dead-Stop Pulls:
(Only rest was when partner was going)
225 x 15-12-9-6-3

Front Squat (no belt):
225 x 5 x 5 sets (60 sec rest)

GHR:
(Rest-paused)
BW x 17-9-5-3-3

GHR Crunches:
BW x 20-20-15

Did quite a bit with upper traps and delts yesterday, along with some sledge swings and planks.

TGoetsch
06-12-14, 11:26 pm
Pretty volume intensive tonight versus moving any big weight, but I think my body needs it. Nothing hurt after this, so I'll chalk it up as a victory.

Warm-Up:
500m Row
Dynamic Stretching

Paused Bench:
Worked up from bar to 185 via 20 lb jumps. Started with 20 reps for each set until I couldn't, then tapered down to 10 reps x 3 sets with 185. Kept rest time way down. Ended up with 150 total reps.

Band Incline Press:
(Rest-paused)
Rogue green x 15-8-5-3

DB Neutral-Grip Overhead:
(Rest-paused)
50's x 15-9-5-5-2

Close-Grip Pull-Up:
+15 x 15, 15, 12, 7

Barbell Row:
135 x 10
225 x 10, 8

Then wings, steak, and mashed potatoes!

TGoetsch
06-15-14, 5:41 pm
Got back to Omaha this weekend. The rack I was in was running REALLY slow, so I only had time for this much work. Got in the next day for some jump rope, prowler, abs, and banded hip abd/ext.

Warm Up:
500m row
Dynamic stretching

Back Squat:
(55 lb bar)
145 x some
195 x 3
235 x 3
285 x 3
(Add belt)
325 x 3
375 x 3
(Add light wrap, then cinch each set a little more)
425 x 2
475 x 2
525 x 3
(Add gray reverse band)
615 x 3
Depth was a little above parallel today on some of my reps. I need to be more consistent with my stretching again and bury everything.

TGoetsch
06-18-14, 10:38 pm
Forgot that I hadn't posted this last night. This was the best my overhead press has felt in awhile. I dropped the jerk boxes a little lower to allow for more room to dip before my drive. Looking back at how it FELT, I wish I had gone heavier, but a plan is a plan sometimes.

Warm-Up:
C2 Rower x 500m
Dynamic stretching

Push-Press from Boxes:
95 x 3 (+some strict)
125 x 3 (+some strict)
155 x 3
185 x 3
(Add belt, wrist wraps)
215 x 3
245 x 3 (PR) x 5 sets

KB OHP:
(Rest-paused)
70's x 7, 3, 3
35's x 15, 8, 5, 3

Neutral-Grip Ring Pull-Up:
(BW + 15) x 10,9,7,6

Ring Row w/Focus on Retraction:
BW x 15,12,10

Prone Planks:
BW x 90 sec, 75, 35(quad cramp, wtf?)

TGoetsch
06-21-14, 2:23 pm
DEADLIFT DAY:

Warm Up:
500m Row
Dynamic Stretching and Mobility

Conventional (Dead-stop) Deadlift:
135 x 5
225 x 5
315 x 3
(Add belt)
405 x 3
475 x 2
525 x 10 (reset for each one, so maybe 10 sec between each.)

4" Block Pull:
525 x 6

Narrow Stance, High Bar (Oly?) Paused Squat:
315 x 10, 7
These were ROUGH

GHR:
(Rest-paused)
bw x 20, 15, 10

Hanging Leg Raise:
bw x 15 x 3 sets


BENCH DAY:

Warm Up:
500m Row
Dynamic Stretching and Mobility

Bench:
45 x 10
75 x 10
105 x 10
135 x 10
165 x 5
195 x 5
225 x 3 x 10 sets (30-45 sec rest between)

Paused 1" Above Chest:
135 x 10
165 x 10
195 x 10
225 x 10
255 x 10
275 x 6

Seated BB OHP:
(Rest-paused)
95 x 15-6-3
70 x 7
45 x 8-5-5-3

Pull-Up:
+25 x 15, 12, 7

Single-Arm DB Row:
80 x 15 x 3 sets

Barbell Fall Outs:
135 x 15 x 3 sets

TGoetsch
07-01-14, 5:19 pm
Wow! I didn't even realize I had lapsed on tracking my last four training days here. Welp, here goes!!

SQUAT - REPS

Squat:
405 x 12 (these were TOUGH today)

Front Squat:
315 x 2 (beltless)

GHR

Planks

------------------------------------------------------------

OVERHEADS

Seated (No-Back) BB Press:
190 x 2 (PR)
195 x 2 (PR)
200 x 1 (PR)
205 x 1 (PR)
210 x fail

Incline Bench:
(rest-paused)
175 x 10-6-3

Superset:
Ring Dip: BW x 15,12,9,6,3
Ring PU: same

------------------------------------------------------------

DEADLIFT - SPEED

Deadlift:
455 x 1 x 8 sets (60 sec rest)

Snatch-Grip 4" Block Pull:
315+(60 in chains) x 15 (dead stop)
Same x 20 (TnG)

GHR:
(Rest-paused)
+monster mini x 12-7-4

Prone Plank:
2 min x 2 sets

------------------------------------------------------------

BENCH - MAX

Paused Bench:
315 x 1
335 x 1 (paused PR)
340 x 1 (" ")
350 x fail
Add 2" board
350 x 1 x 3 sets

DB OHP:
(Rest-paused)
45's x 20-6-4-3

Weighted Pull-Up:
+25 x 15, 13, 11

T-Bar Row Machine:
+45 x 10 x 3 sets

Pulldown Abs:
12 x 3 sets

TGoetsch
07-03-14, 10:13 am
Warm-Up:
C2 Rower x 5 min.
Dynamic stuff
McGill Big 3

Squat:
(55 lb bar)
145 x 5 x 2 sets
235 x 5
(Add belt)
325 x 3
395 x 2 x 7 sets (60 sec rest)
(Add gray reverse bands)
505 x 2
600 x 2
620 x 1

Dimmel Deadlift:
135 x 10
185 x 5
245 x 15, 12, 10

Wide-Stance Leg Press:
+100's x 10, then added a pair of plates and did 10 more, and continued this until there was one 100 and five 45's on each side, and climbed back down the same way. No rest aside from loading or unloading. (110 total reps)

TGoetsch
07-10-14, 10:50 pm
Counting the days until my next meet now on July 19th. I can't believe it's been about a year since I did one last! We have a pretty good turnout going from the gym, so it should be pretty fun for us. If all goes as planned, I'll beat or tie my previous meet PRs with only my openers!

Here are my latest three training sessions:

Sunday: worked up to a push-press of 255 x 2, 2, 1, 1, 1, 1, 1
Tuesday: worked up to what I think will be my deadlift opener of 600 lbs
Thursday (tonight): worked up to a paused single with my bench opener of 300 lbs

TGoetsch
07-12-14, 8:41 pm
Plan was to work up to my squat opener today, so I hit:

(60-lb Mastodon bar)
60 x 5 x 2 sets
150 x 3 x 2 sets
240 x 3
330 x 2
(Add belt)
380 x 1
(Add light wrap with 2.5m Inzer Z)
420 x 1
470 x 1 (cinched wrap a little more)
525 x 1 (cinched wrap even more)

This was not terribly fast, but I am confident it is a weight I can hit whenever I want now. That's a HUGE step for me, because I remember when just the idea of 5 plates on the bar was intimidating!

At this point, many of the guys had been giving me shit throughout the cycle for using the Inzer Z's. They are a very soft and stretchy wrap, which seem to be good for those who are new to wrapping because they're not going to make you struggle to get on. It has been years since I wrapped my knees before this cycle, so these had worked well to get back into it. Graalfs suggested I try some Iron Rebel Rhino 2.5m knee wraps that he had used before. Just comparing the two side-by-side showed a night and day difference. The Iron Rebels are somewhat thicker, but much more stiff than my Inzers. I then noticed that my teammate Mull had wrapped someone's knees with an overlapping X technique that I had not seen before. I had been wrapping myself pretty simply, starting at the top, overlapping halfway, wrapping in-to-out, then when I get as far down as I feel is good, just reverse and start ascending with the wrap. Mull wanted to show me the benefits of the X wrap, so he put one on me with an Iron Rebel wrap and I could REALLY tell that sucker was locked in more than any wrap I had given myself. I decided to try and hit another squat (with both knees wrapped of course!) with that technique and the new wraps. I SMOKED 510 this time. Mull then wanted to show me how his wrap felt using some TP5000s, which are an even more aggressive wrap than either of the previous two. Most of the guys on the team use either TPs or Overkill 3.0m wraps. I've been stuck in the dark ages! When he put that wrap on me, with the combination of the TPs and the X technique, I have never felt a knee wrap where I felt so damn secure and like a PR will be a sure thing. I didn't end up squatting with this wrap as I'd already hit two sets at or near my opener, but I can't wait to try this out next week!

TGoetsch
07-23-14, 12:20 pm
I competed in the UPA Iron Battle on the Mississippi this weekend in Dubuque, IA. I weighed in at 195 lbs on Friday morning after an easy water load and small cut. It was then game on for the rest of the day as I alternated between stuffing my face and feeling miserable about eating so much. The rest of the team got in over the course of the day and we all met up for dinner at a steakhouse that night.

I didn't eat much on the morning of, since I don't normally eat a ton for breakfast and I didn't want to just puke it back up. There must have been 80 lifters signed up for that day, between full power and bench only, and surprisingly everything ran on time for the rules meeting and start time.

I was in the first flight for squats. I didn't plan my warm up time well, and felt like this was very rushed. The last one I took in the warm up room was 475. I opened with 525 lbs, which came up very easy for three whites. I used the Iron Rebel Black Rhino wraps for this attempt, since they're more similar to the Inzer Z's that I am used to. Second attempt was 562, this time with some TP 5000 wraps. This didn't feel heavy, but slowed down when I let my eyes and head drop halfway up. Again, three white lights. Final attempt was 589 lbs, again with the TPs. This felt like a good solid lift, and has definitely given me confidence for hitting 600 in the not so distant future. Again, three whites. I was pretty pumped about this, as my previous best meet squat was 462 lbs (without wraps) a year ago, and depth has always been an issue for me. I then got a meal in immediately after I finished.

I was in the second of four flights for bench, since the bench only people went right before us. Warm ups here went better, since I didn't have as far to go. The last warm up I took was 265 lbs. My first attempt was 303 lbs, which flew up for a 6 lb meet PR right off the bat. Second attempt was 330 lbs. This also flew up, and made another meet PR. Third attempt was 352 lbs. I pressed the weight out evenly, but was called for a butt lift. I have watched the video several times and don't see any movement that didn't happen in any previous attempts, other than the usual leg drive and glute flexion that I have, but I wasn't a judge and wasn't sitting where they were sitting. This is still my most disappointing lift in general, and was really the one where I lagged the furthest behind the other competitors. Always a work in progress.

I was in the first flight for deadlifts, and everything in the warm up room was feeling heavy, but it was too late to change my opener. I opened with 600 lbs which just flew up. I did get a red light on this for not setting the bar down gently enough. This is understandable, as all lifting was done on a stage and no one wants to see that collapse because of someone dropping a bar. 633 was next, again for a fast pull, three whites, and a 33 lb meet PR. I stayed somewhat conservative on my last pull and went with 655. Halfway up during the pull, I felt several pops and snaps with pain in my left arm (my underhand). I did finish the pull for a 55 lb meet PR and it was good, but this made me concerned for a biceps tear. I'll leave out all of the details about list ROM and some minor pain and bruising over the next few days, and say that I suspect it is a partial distal biceps tear and/or dislocated radius (that has now been reduced). I'm going in to have it looked at by one of my professors today. The good thing is the swelling has gone down, ROM and pain have both improved, and the biceps does not appear to be balled up. I've been trying to give it plenty of gentle activity, too. I shouldn't have done as much with it the day after, but there were some women from our team lifting the next day, and I did quite a bit of wrapping (which was painful) and spotting and loading.

All in all, I ended the meet with a meet PR in all three lifts compared to what I last did a year ago, I went 8/9 on my attempts, and ended up with a 1576 total at 198. This put me in second place in my division, but was still very humbling. At this same meet, John Haack totaled 1706 at 181, Josh Lentz totaled 1700+ with a 501 bench at 198, Jacob Hartman totaled almost 1600 at 181, Ernie Lilliebridge Jr totaled 2000 at 220, and Fred Seewald had something like 1800+ at 220 (but had missed 198s by about 7 lbs). Seeing people like these guys lift is very inspiring and humbling, and is a continued reminder of how much work I still have yet to do!

I don't have anything on the horizon yet, and was thinking of taking some weeks to do some low weight, high rep work before getting back into it. Hoping for the best for my arm, as well, since I REALLY want a 700 lb pull within the next year.

TGoetsch
08-01-14, 9:04 pm
Looks like I had a radial head subluxation from that final deadlift. My professor didn't think there was any contractile tissue involvement (ie. biceps tear), but it does feel weaker and less coordinated lately. Nothing too serious, just need to avoid things that provide traction to the elbow, especially deadlifting, for another two weeks (or at least four weeks total). Moved to Lincoln last weekend, and have had a lot to do around the house fixing things up and unpacking, so I haven't really gotten into the gym since the meet. I've also taken the last three weeks (including the week before the meet) off of preworkout and creatine. Feeling a little flat lately, but will start adding these back in regularly. Today was my first day back, and I think I will take some weeks to switch things up and hit some weak points.

Dynamic Warm Up

Squat:
(60 sec rest between sets)
135 x 10 x 3 sets
225 x 10 x 2 sets
315 x 5 x 5 sets

Front Squat One-and-a-Quarters:
135 x 5 x 5 sets

Glute Ham Raise:
BW x 10, 7, 5, 5

LIGHT Rope Curl:
15 x 4 sets

Prone Plank:
BW x 60, 60, 45, 45 sec

TGoetsch
08-03-14, 2:56 pm
Dynamic Warm Up

Bench Press:
135 x 10 x 2 sets
185 x 10
210 x 8
260 x 6
275 x 5 x 4 sets
260 x 5

Incline Bench:
(SLOW eccentric, fast concentric)
135 x 10 x 2 sets
95 x 10 x 2 sets (even slower)

Narrow Push-Ups:
BW x 30, 25, 20, 15, 10, 10 (100 total)

Superset A:
A1. Band Front Raise: 15-20 (pause at top)
A2. Band Side Raise: 10-15 (pause at top)
4 rounds

Superset B:
B1. LIGHT Hammer Curl: 15's x 15
B2. Gripper: Trainer x 10-15 (pause at closed)
4 rounds

Sledgehammer Swings:
20 ea x 5 rounds
1 min. rest in between sets

TGoetsch
08-05-14, 9:44 pm
Made it over to a friend's house to train today. Training with Chuck is always awesome because we tend to push each other, keep rest times down, and we go back quite a ways so it's always good to catch up.

Dynamic Warm Up

Back Squat:
(No belt, no knee support, walked out)
135 x 5
225 x 5
315 x 3
355 x 5
385 x 3
415 x 1
385 x 5
415 x 3
435 x 1
415 x 5
435 x 3
465 x 1
I hate to be THAT guy, but I really think this is the most I have handled completely raw. We kept rest times way down, only resting to load weights and spot the other guy, and it was 94 degrees in that damn garage. This was a killer, but was an interesting wave progression that I think is worth a try! I don't claim having come up with this, it was my friend's idea to do, and he may have read it from someone else's programming.

Superset:
A1. Kettlebell Swings:
32 x 15
70 x 15 x 4 sets
A2. Lunges:
BW x 10 ea x 4 sets

TGoetsch
08-07-14, 8:37 pm
Dynamic Warmup

Bench:
95 x 10
135 x 8
185 x 5
210 x 8
260 x 6
275 x 5 x 3 sets
260 x 5 x 2 sets

Military Press:
45 x 10
75 x 10
95 x 10
115 x 6
95 x 8
75 x 10
45 x 10
Tried to keep rest times very minimal here

Single-Arm DB Lateral:
15 x 3 sets
Paused at top, slow eccentric

Rope Triceps Pressdown:
15, 15, 10, 10, 10
Paused at lock out, slow eccentric

Side Plank:
BW x 45 sec x 4 sets ea

TGoetsch
08-11-14, 10:54 pm
Dynamic Warm Up

Squat (no belt, no wraps):
135 x 10
225 x 5
315 x 5 x 5 sets (60 sec rest)

Front Squat:
135 x 5
185 x 5
225 x 5 x 5 sets

Narrow Stance Leg Press:
6 plates x 15
8 plates x 15 x 4 sets

Prone Ham Curl:
(Rest-paused)
15,8,6,5,3

DB Step Ups:
20's x 10 ea
30's x 10 ea x 3 sets

Leg Raises:
BW x 15 x 4 sets

Stretching

TGoetsch
08-15-14, 8:42 pm
Upper (08/12)

Bench:
135 x some
185 x some
210 x 8
260 x 6
275 x 5
290 x 4 x 3 sets
275 x 6

BB OHP paused at chin:
95 x 10,8,6,6

Superset (7 rounds):
Pull Up with gray band: 10 reps
Orange band Pressdown: 10 reps
I was pretty happy to do this as I have avoided pull ups since injury

Blast Strap Row:
BW x 80 reps in 5 min

--------------------------------------------------------

Lower (04/14)

Got to the new gym at 5:30 tonight and it was absolutely packed. Not my cup of tea. I hate having to wait for equipment, and there are a lot of cocky attitudes at this gym that I don't see in my usual choices. I decided to go outside and get some different work in.

Hill Sprints:
10 sprints

Backwards Tire Drags:
5 drags x 50 ft

Sledge Swings:
10 ea x 5 sets

-------------------------------------------------------------

Upper (08/15)

Dynamic Warm Up

Bench:
95 x some
135 x some
185 x 5
210 x 8
255 x 6
275 x 5
290 x 4 x 2 sets
275 x 5
255 x 5
Pretty sure the guy I asked to spot me was trying to help every rep up on my first set of 275. I politely asked him to not touch the bar unless I was going to fail a rep.

Football Bar Narrow Grip Bench:
+90 x 15,9,5,3 (rest paused)

Dips:
BW x 15
+25 x 14,8,6,5,5,3 (rest paused)

Close-Grip Machine Rows
Lat Pulldown
Rope Curls
(Wasn't exactly counting reps here, just going for a pump. Still sticking to machines on these which I don't like, but they don't hurt that way.)

TGoetsch
08-17-14, 2:39 pm
Dynamic Warm Up

Squat (no belt, no knee support):
135 x 5
225 x 5
315 x 4
345 x 4
375 x 4
405 x 4

Front Squat (no belt, no knee support):
135 x 6
225 x 6
245 x 6
265 x 6

Hip Circle Side Steps:
10 ea
12 ea
14 ea
16 ea
18 ea
20 ea

DB Lunge:
40's x 10 ea x 4 sets
Working on getting weight in my left hand again

Plank:
Prone, left, right, left, right x 60 sec ea

David LaMartina
08-17-14, 3:26 pm
Hey Troy, didn't realize you had this log here. You going to do the UPA meet in November, as well?

TGoetsch
08-20-14, 10:17 am
Hey Troy, didn't realize you had this log here. You going to do the UPA meet in November, as well?

Hey dude! I won't be at that one; I'll be tied up with one of my final clinicals then. Will you be there? I want to see you get some revenge on that deadlift and put up a monster total!

TGoetsch
08-20-14, 10:25 am
Dynamic Warm Up

Bench:
95 x 10
135 x 10
185 x 8
210 x 8
255 x 6
275 x 5
290 x 4, 4, 3
275 x 3

Super Wide-Grip Paused:
135 x 10,9,8,7,6

Pull-Ups:
BW x 5 x 8 sets
No pain = happy

Incline Skull Crusher:
65 x 12 x 4 sets

Reverse Row:
BW x 10 x 4 sets

Circuit:
(5 rounds)
Sledge swing x 15 ea
Hill sprint x 1

David LaMartina
08-20-14, 11:20 pm
Hey dude! I won't be at that one; I'll be tied up with one of my final clinicals then. Will you be there? I want to see you get some revenge on that deadlift and put up a monster total!

Yup I'll be there, sorry you can't make it. And I definitely plan to redeem myself!

TGoetsch
08-21-14, 10:43 pm
Dynamic Warm Up

McGill Big 3

Good Morning:
(No belt)
95 x 10 x 2 sets
135 x 10
185 x 8
225 x 6
275 x 4
295 x 4 x 2 sets
315 x 4
Using these in place of deadlift for a little while

DOH Deadlift:
135 x 10 x 2 sets
185 x 10 x 2 sets
225 x 10 x 2 sets
This was a mental victory, as I haven't deadlifted since the meet due to my elbow. Kept the rest time down and just tested the weights out. Arm felt great with no twinges.

High Bar, NARROW Stance, Long Pause Squat:
(Rest paused - to add a few more descriptors, haha)
135 x 15,10,8,8,8

GHR:
BW x 8,5,4,3

Finisher Superset:
A. Backwards Tire Drag (rope at hips) x 50 ft
B. Plank with knee to shoulder x 10 ea
8 rounds

TGoetsch
09-15-14, 5:31 pm
I've been training, just haven't been writing it down lately. My approach has been lots of reps with whatever doesn't hurt, and I think things are on the up and up now. No spots today, lifted in Lincoln on my own.

Warm Up:
Treadmill
DB Raises
Triceps Pressdowns

Bench:
95 x 10
135 x 8
165 x 5
195 x 5
225 x 5
255 x 5
275 x 5

Close-Grip 2-Board:
135 x 15
185 x 15,6,4,3 (rest-paused)

Neutral DB OH:
40's x 5
50's x 5
60's x 8, 50's x 5, 40's x 5, 30's x 5 (rest-paused)

Pull-Ups:
BW x 15, 12, 8

DB Single-Arm Rows:
65 x 15 x 3 sets

TGoetsch
09-19-14, 6:57 pm
9/17 Squat:

Rower:
500m

Dynamic Warm-Up

Speed Squat:
95 x 10
135 x 8
185 x 5
225 x 3
265 x 3
(Add belt)
295 x 2 x 7 sets (45 sec rest between)
(Add reverse orange bands from mono)
365 x 2
405 x 2
455 x 2
495 x 2 (felt fast)

Dimmel DL:
135 x 10
225 x 15, 15, 12

Wide-Stance Squat:
135 x 15
185 x 15
225 x 15

Decline Sit-Up:
+45 x 20, 10, 10, 10

----------------------------------------

9/18 Conditioning

A. Deadlift: 95 x 5
B. Clean: 95 x 5
C. Prowler: 50 ft
D. Rower Sprint: 100m
Did this for 6 rounds as fast as I could. Just messing around with this kind of thing every once in awhile.

----------------------------------------

9/19 Press

Rower:
500m

Dynamic Warm Up

Seated No-Back OHP:
45 x 10 x 2 sets
65 x 5
85 x 5
105 x 5
125 x 5
145 x 5
155 x 5
145 x 7

DB Bench:
(Rest-paused)
80's x 20,7,5,4

Weighted Dip:
(Rest-paused)
+25 x 20,10,6,5,5

Neutral-Grip Pull-Up:
BW x 15, 13, 12

T-Bar Row:
+45 x 10 x 3 sets

TGoetsch
09-24-14, 11:40 am
Deadlift (09/22):

Rower:
600m easy pace

McGill Big 3

Speed Deadlift:
135 x 5 x 2 sets
185 x 5
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1 x 12 sets (30 sec rest)

Snatch-Grip 4" Block Pull:
135 x 5
225 x 5
315 x 12 x 2 sets

SSB Squat (Oly shoes, no belt):
245 x 15, 20

Prone Leg Curl:
(Rest-Paused)
+45 x 17,9,5,3

Prone Plank:
+45 x 75", 75", 60"

----------------------------------------

Bench (09/23)

Rower:
600m easy pace

Bench:
95 x 10
135 x 5
160 x 5
185 x 5
210 x 5
235 x 13

Incline DB Bench:
(Rest-Paused)
80's x 13,4,3,2

Standing OH DB Press:
(Rest-Paused)
45's x 15,6,4,3

Neutral-Grip Pull-Up:
BW x 25, 14, 11

Pendlay Row:
135 x 12, 12, 10

Lower Trap Raise (Paused):
10's x 15
15's x 10 x 3 sets

TGoetsch
09-25-14, 9:58 pm
I was somewhat happy with this, after missing my alarm, foregoing breakfast, and running out the door to work with a research subject this morning, then having to get this quick squat session in immediately after.

5 min. Walk

Dynamic Warm-Up

Squat (belt only):
135 x 5 x 2 sets
225 x 5 x 2 sets
275 x 5
(add belt)
315 x 3
365 x 3
405 x 3
425 x 3
445 x 5

Front Squat:
225 x 8 x 3 sets

Narrow-Stance Leg Press:
(rest-paused)
someweight x 25,15,10,10,5

McGill Crunches:
10 ea x 2 sets (with 5 second hold)

TGoetsch
10-06-14, 10:27 pm
(09/29) OVERHEAD

Push-Press:
195 x 4
210 x 4
195 x 4 x 3 sets
My press has been dog crap lately

DB Neutral-Grip Bench:
50's x 10
65's x 8
80's x 15,6,4,3 (rest-paused)

Dips:
+25 x 20,11,6,5,4 (rest-paused)

Neutral-Grip Pull-Up:
+15 x 15, 12, 8

Suitcase Row:
+25 x 10 ea
+45 x 10 x 3 sets

---------------------------------------------------------------------------------

(09/30) DEADLIFT - MAX

Conventional DL (dead-stop):
495 x 5
525 x 5
(add 4" blocks)
525 x 8 (strapped)

Paused Squat:
285 x 10,6,5,3 (rest-paused)

SL Reverse Hyper (paused):
+50 x 15 ea x 3 sets

---------------------------------------------------------------------------------

(10/02) OVERHEAD

Seated Press:
155 x 6
95 x 12

DB Bench (paused at bottom):
65's x 15,7,6,5 (rest-paused)

Dips:
+35 x 15,10,6,4 (rest-paused)

Neutral-Grip Pull-Up:
+20 x 10 x 3 sets

T-Bar Row machine:
+45 x 12
+55 x 10, 12

Spread Eagle Sit Up:
20,15,12,10

---------------------------------------------------------------------------------

(10/06) DEADLIFT - REPETITION

Conventional Deadlift (dead-stop):
465 x 10
(add 4" blocks)
465 x 5
505 x 8

Olympic Stance Paused Squat:
325 x 10 x 2 sets
235 x 23 (death)

45-Degree Back Raise:
+45 x 10,8,5,3 (rest-paused)

TGoetsch
10-07-14, 8:44 pm
Comp-Grip Bench:
95 x 5 x 2 sets
120 x 5
150 x 5
185 x 5
210 x 3 x 8 sets (EMOM)

Inch Above Chest Pause:
135 x 5
185 x 5
225 x 5
245 x 8
265 x 8

Seated BB OHP (no back):
95 x 15,5,4,2 (rest-paused)

Standard-Grip Width Pull-Up:
BW x 15, 15, 12

DB Row:
100 x 10 ea x 3 sets

Rear Delt Fly w/Pulley (slow eccentric):
55 reps in 3 min.

TGoetsch
10-11-14, 10:49 pm
Back Squat:
135 x 5 x 2 sets
185 x 5
225 x 5
275 x 5
315 x 3
(Add belt)
365 x 3 x 2 sets
405 x 10

Front Squat:
135 x 3
185 x 3
225 x 12,6,3 (rest-paused)

Wide-Stance Hack Squat:
2 plates a side x 12,8,6,4 (rest-paused)

Barbell Lunge:
135 x 10 ea
155 x 10 ea
175 x 5 ea

McGill Crunch:
30 ea x 5's (3 sec hold)

TGoetsch
01-18-15, 10:15 am
It has been a little while since I've logged a workout on here. I was out of town for some months on a clinical, still training, just very busy. At the beginning of December I had some degree of lumbar disk herniation with a 405 lb deadlift warm up, and that sidelined me for a while with some intense pain. It has definitely been a frustrating year and a half injury-wise. I haven't deadlifted since the herniation, and am just now feeling pain-free throughout the day, other than some discomfort first thing in the AM. I've been experimenting with more of a bodybuilding-type approach to training the last few weeks (which is unfamiliar to me), with body-part splits, lower weight, higher volume, and really concentrating on the muscle I'm working. Not that I expect this log to be well-viewed, but if anyone that happens across it has any tips, tricks, programs, or challenges for this type of training then feel free to send them my way!

LEGS (01/16)

Ham Curl Partials:
85 x 10/10/10
115 x 10/10/10
145 x 8/8/8

Back Squat:
225 x 10 x 10

DB Walking Lunge:
+25s x 12 ea x 2 sets

Banded Side Step:
Doubled green x 20 ea x 3 sets

McGill Crunch:
5 count hold
15, 10 ea

-----------------------------------------------

SHOULDERS:

DB Rot OHP:
25's x 10+5 slow ecc
30's x " " x 3 sets

Low Pulley Uni-lateral Raise:
10lbs x 15 x 4 sets

DB TU Front Raise:
15's x 12 x 3 sets

Rope Face Pull:
Pause at max con
40 x 15 x 3 sets

Alt 5's Prone Hor Abd and Ext, on Incline Bench:
10's x 15 reps each x 3 sets

TGoetsch
02-10-15, 12:05 am
QUADS

C2 Rower Warm-Up

Squat (NoNoNo):
135 x 10
225 x 8
315 x 5 sets x 8
(2 min. rest between)

Front Squat:
135 x 10
185 x 3 sets x 10
(1.5 min. rest between)

Narrow Leg Press:
3 plates x 10
4 plates x 3 sets x 12
(45 sec. rest between)

Knee Ext Machine:
(Pause at max contraction, slow ecc)
100 x 10
70 x 10
40 x 2 sets x 10
(30 sec. rest between)

McGill Crunch:
5 sec. hold x 12, 10 each
(no rest between)

The current gym I'm training in has two flights of stairs to the track and free weight area. That SUCKED at the end of this!

Firefist
02-10-15, 12:23 am
Sorry to hear about the disc brother. Always killing it in here though, thats never a doubt.

deanna7272
02-10-15, 8:31 am
FF's post came up on my feed and the disc issue caught my eye... I have already gone through 2 discectomies (L5/S1 in '04 and l4/L5 in '06 respectively) and I have been "good" since I got back to the gym in '07... I have known that I still have a herniation at T11/T12, but I have never had any issues with that one. With those, I had NO pain in my back ALL in my right leg (and now have nerve damage in the right leg due to the crappy hospital that I went to just laying me up for 5 days (I developed a drop foot) and shooting me up with Dilaudid every 4 hours.

In early November, I had a little twinge of pain, thinking that it was flare up, I was extra careful for a week, no deadlifting. Well, the following week I decided to play it safe and do rack pulls instead of DLs... I warmed up, made sure that my form was spot on, and pulled 135 and BAM!!! I had a pain that felt like someone ripped the muscle from my spine!!! Holy crap... I knew immediately what it was...

Long story short I was laid up, missed work, and after trips to Urgent Care, the ER, I eventually had an MRI... Yep, bulge at L3/L4 (and the previous herniation at T11-T12)... Out for ANOTHER month... No back pain at that point, just issues of numbness in the left thigh) Complete frustration, but when I returned to the gym, extremely light weights to anything that even remotely came near to involving my back (so, basically everything ...lol)

My suggestion, if you can... I started seeing a medical massage therapist monthly... He manually manipulates me back into place (no cracking, twisting, etc) and relieves the pressure on my spine. I refused the pain management and injections that this new neurosurgeon suggested (grrr) and got back into the gym. They said PT for a month, but I have yet to set it up...

My suggestion... Get some anti-inflammatories in ya to relieve that inflammation on the spine. I rest and start them at the first twinge/numbness/pain that I have. Usually takes a day and then I'm good to go. Stay mobile, the less you mive, the less you will be able to move. Everything back supported and/or belted... I finally got up the nerve to DL the other day, VERY lightweight, but just to get the feel again... I use a bench for squats (sort of like a box squat) that way IF there's an issue, I'm not going to the ground. You HAVE to listen to your body... Going back to the lightweight and high reps IS very frustrating, but if it keeps you out of surgery, so be it. THAT recovery time is FAR less than the recovery time from surgery!! IF you have ANY numbness, back off... Depending where your issue is, how debilitating the pain is, you need to listen...

Sorry for jacking your thread, but my heart goes out to you.. I have been there... There's nothing more humbling and/or frustrating as surgery recovery... Hope that your pain has subsided or at least is manageable... Listen to your body... I know that you're lifting heavier than I do, but your workload is yours and mine is mine, either way the suggestions are relatively equal.. ;-)

Hope you get back to "somewhat" normal soon... If there's anything I can help ya out with, let me know... :)

TGoetsch
02-11-15, 12:04 am
Thank you for the kind words and advice! It sounds like you have been through a LOT! In retrospect, my body was delivering all kinds of signs that an injury was in the making (very poor ROM overall, contributing to poor mechanics in the and at work, general fatigue, etc. I will be finishing physical therapy school in May, so this has been a really good experience for me (if that makes any sense) to treat myself as my own rehab guinea pig, and to have some experience personally with things that I'm now regularly treating others for. The anti-inflammatories and muscle relaxants were AWESOME after the initial injury. Since most disc herniations occur posterolaterally, and this was confirmed directionally by constant aggravation of my symptoms when my back was flexed, I really had to limit any time spent sitting, ESPECIALLY in soft, sinking chairs or in the car. To get in and out of bed without seizing up, I started using a log-roll technique. When in bed, I took a pillow big enough to keep a bend in my knees and slept on y back with it under my knees. When relaxing at the end of the day, I tried to spend as much time laying in prone and propped on my elbows (with a pillow underneath my chest and/or elbows if needed for comfort), and at work I tried to spend as much time on my feet as possible, both to continue to facilitate extension. What truly helped get over the hurdle, however, was getting back in the gym and getting active again. Sure, I've had to modify things, I'm not deadlifting right now, and the weights are decreased, but it beats the hell out of being immobile!

Again, thanks for stopping in and for the kind words! I really do appreciate it, and hope that your pains start to resolve, too! And if there's any way I can help you trouble shoot anything let me know, too!


FF's post came up on my feed and the disc issue caught my eye... I have already gone through 2 discectomies (L5/S1 in '04 and l4/L5 in '06 respectively) and I have been "good" since I got back to the gym in '07... I have known that I still have a herniation at T11/T12, but I have never had any issues with that one. With those, I had NO pain in my back ALL in my right leg (and now have nerve damage in the right leg due to the crappy hospital that I went to just laying me up for 5 days (I developed a drop foot) and shooting me up with Dilaudid every 4 hours.

In early November, I had a little twinge of pain, thinking that it was flare up, I was extra careful for a week, no deadlifting. Well, the following week I decided to play it safe and do rack pulls instead of DLs... I warmed up, made sure that my form was spot on, and pulled 135 and BAM!!! I had a pain that felt like someone ripped the muscle from my spine!!! Holy crap... I knew immediately what it was...

Long story short I was laid up, missed work, and after trips to Urgent Care, the ER, I eventually had an MRI... Yep, bulge at L3/L4 (and the previous herniation at T11-T12)... Out for ANOTHER month... No back pain at that point, just issues of numbness in the left thigh) Complete frustration, but when I returned to the gym, extremely light weights to anything that even remotely came near to involving my back (so, basically everything ...lol)

My suggestion, if you can... I started seeing a medical massage therapist monthly... He manually manipulates me back into place (no cracking, twisting, etc) and relieves the pressure on my spine. I refused the pain management and injections that this new neurosurgeon suggested (grrr) and got back into the gym. They said PT for a month, but I have yet to set it up...

My suggestion... Get some anti-inflammatories in ya to relieve that inflammation on the spine. I rest and start them at the first twinge/numbness/pain that I have. Usually takes a day and then I'm good to go. Stay mobile, the less you mive, the less you will be able to move. Everything back supported and/or belted... I finally got up the nerve to DL the other day, VERY lightweight, but just to get the feel again... I use a bench for squats (sort of like a box squat) that way IF there's an issue, I'm not going to the ground. You HAVE to listen to your body... Going back to the lightweight and high reps IS very frustrating, but if it keeps you out of surgery, so be it. THAT recovery time is FAR less than the recovery time from surgery!! IF you have ANY numbness, back off... Depending where your issue is, how debilitating the pain is, you need to listen...

Sorry for jacking your thread, but my heart goes out to you.. I have been there... There's nothing more humbling and/or frustrating as surgery recovery... Hope that your pain has subsided or at least is manageable... Listen to your body... I know that you're lifting heavier than I do, but your workload is yours and mine is mine, either way the suggestions are relatively equal.. ;-)

Hope you get back to "somewhat" normal soon... If there's anything I can help ya out with, let me know... :)

TGoetsch
02-11-15, 12:09 am
Sorry to hear about the disc brother. Always killing it in here though, thats never a doubt.

Thanks for the words big homie! Of course it had to be my favorite lift that did it, too. Oh well... Speed bumps aren't road blocks! I'll be back pushing heavy(ish) weights like I like to, but for now looking and feeling better isn't so bad. Hope your training is going well!

TGoetsch
02-11-15, 12:11 am
C2 Rower x 500 m

Bench:
135 x 10
165 x 10
195 x 8
230 x 5 sets x 5
(2 min rest between)

Incline DB Bench:
55's x 10
75's x 8, 8, 8, 6
(90 sec. rest between)

Dips:
+45 x 4 sets x 10
(60 sec. rest between)

Pulley Fly (from low to shoulder):
(Pause at max contract, slow Ecc)
27.5 lbs ea x 15, 12, 10
(30 sec rest between)

Standing Calf Raise (Smith Machine):
285 x 4 sets x 10
(60 sec rest between)

Unilateral DB Calf Raise:
(Front foot TTWB on 4" step)
50's x 3 sets x 15
(45 sec rest between)

Calf Press (on Leg Press):
+90 x 3 sets x 20
(30 sec rest between)