Category: Daily Log

6/6 to 6/8

Following my original post I had a curveball thrown into my plan. Not one that would take me off track, but one that would raise the intensity. I haven’t spelled it out, but I’m actively preparing for some very serious terrain for a few hunts out West, and into Alaska.

A longstanding desire to return to a childhood joy, was always halted because there was a competition, or an exhibition to prepare for. Don’t get me wrong, I loved every second of it, but as I’ve realized my abilities are somewhat limited in powerlifting, I’ve taken to old interests with new vigor, and I’m jumping at chances that I would have once feared.

Montana, and Alaska in the fall to winter months can not only be harsh, they can be deadly. So I’ve been training at repetitive tasks, and things that just make me uncomfortable. I’ve been hiking, running, or rowing a 5k every single day. Minimum. As I’ve progressed I’ve added a pack, and I am getting stronger, and more confident.

As I woke on Wednesday June 6th, also give pause to recognize that it was the Anniversary of D-Day, I saw a friend had decided to show respect and hike 30 miles. 3-0. I think most of us neglect the reality of 30 miles because it’s 25-30 minutes in a car. On foot if you’re a monster, 3 hours. Most will finish in the 6-8 hour window if they’ve trained, others will be 10 hours plus. Did I mention he had a pack?

So as I packed my own bag and began to venture to my own hills, I felt embarrassed that I was going to do a 5k hike. So because of time, and really no planning I set a goal of 10, and then I thought I have to at least make it to a half marathon. 13.3 miles just for extra credit. I was hurting, and my feet were on fire from the steep climbs, but I spoke to my friend and he again made me feel like I was weak. Haha, some guys just never admit how tough something is, but he’s damn tough so I believe he was ok.

As far as training with weights I just did KB complexes.

So in 3 days I trained with KB’s for an hour total. 20 minutes per day, and I hiked 20 miles in 3 days, with 13 being on one of those days. I have to get better on the days after a long hike because this fall/winter I can’t slow others down and I have my own self respect to keep. Tomorrow is a new day, and I’m gonna push. Thanks for reading.

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Training Log: Part 9

10/22/17

Biceps

DB Curls

40 x 12 x 2

45 x 10 x 2

Standing Preacher Bar Curls

125 x 15 x 4

Seated Concentration Curls

45 x 12 x 4

Seated Incline Skullcrushers

125 x 15 x 5

Cable Pushdowns

100 reps

Single Arm DB Press

45 x Failure x 4 sets

Thats it for today. This was my second arm workout of the week. One is a bit heavier, and the other more for a pump.

10/23/17

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3

405 x 3 x 3 sets

415 x 3 x 2 sets

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

120 x 15 x 4 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

For those of you wondering about my Knee Rehab there is nothing fancy to it. I warm up walking on the treadmill, or Eliptical this is usually 5-10 minutes to warm the joint. Stationary Bike x 15 minutes varying the seat height to change the movement of the knee, finishing work is on the rower.

10/24/17

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10

6 Plates x 8 x 6 sets

4 Plates x 20

Step Ups x 20 x 4 sets

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

This accessory work is basically everyday. It has allowed me to work myself back to a “normal” existence, but I still have a very long way to go before I actually begin building my squat back to a respectable number. My legs feel strong, but the squat still has work.

Training Log: Part 8

Box Squats

135 x 12

225 x 6 x 4 sets

315 x 5 x 2 sets

405 x 3 x 2 sets

Pause Squats Free

315 x 2 x 3 sets

Lat Pulldowns

3 x 12

Lilly Shrugs

3 x 12

Leg Curls

4 x 20

Row 5000m in 24:48

This day was tough. Knee was ready for ice after but overall I’m very happy with the day and my progress.

Training Log: Part 6 and 7

Monday

Rehab Training

TKE (Light Band)

100 Reps each Knee

20 Minute Cycle

Block Slide Step Outs

4 x 12 per leg

Stretching w/Weight Resting on Knee

5kg x 20 minutes

Tuesday

Leg Press

5 Plates x 12 x 4 sets

Deadlift

Warm Ups

315 x 5

365 x 5

405 x 3

495 x 2

535 x 1 x 5 sets

Snatch Grip Deads

315 x 5 x 3 sets

Lilly Shrugs

75 x 10 x 3 sets

Prowler Pulls w/Rope

3 Trips

Rower

2500m 14:39

Today kicked my ass. I was running behind all day and I rushed myself. I should have slowed down and done my work in the gym, but I lost focus. I killed the 535 singles but I’m still staying on point. I wanted to pull 600 today, but it’s coming.

Training Log: Part 5

Rehab Training

TKE (Light Band)

100 Reps each Knee

20 Minute Cycle

Block Slide Step Outs

4 x 12 per leg

Stretching w/Weight Resting on Knee

5kg x 20 minutes

Been using the Kabuki Rehab Protocol to get myself back into shape, and my knee to full strength. I’m walking better and better, as well as getting stronger. My strength/fatigue still lags in my left knee comparatively. I’m 20% more easily fatigued on my left knee (rep count, same weight), and 15% weaker on a 5RM on leg Press.

This is closer than I’ve ever been since my injury and I’m only 3 months post op. I’m trying to remain patient and stay the course so something really special can happen!

Training Log: Part 4

Leg Press
5 Plates x 12 x 4 sets
Deadlift
Warm Ups
315 x 5
365 x 5
405 x 3 x 4 sets
495 x 2 x 4 sets
Snatch Grip Deads
275 x 8 x 3 sets
Lilly Shrugs
60 x 10 x 3 sets
Prowler Pulls w/Rope
3 Trips
Rower
2500m 13:11
Using the leg press as a warm up for my deadlift has been a huge eye opener to how my muscles fire. Having fatigued legs really makes me concentrate on my form, and I try to push myself away from the floor rather than “pulling”.
If you want to touch the afterlife I suggest trying a 2500m Row. Not only is it physically demanding but it will test your “quit”. Your whole body will ache but you have to keep going.

Training Log: Part 3

Bench Press
Bar x 25
95 x 10
135 x 10
185 x 8
225 x 8
275 x 5
315 x 3
365 x 2
405 x 2 x 8 sets
Wide Grip (Pause Off Chest)
315 x 5
315 x 5
315 x 13
(All Done to Failure)
DB French Press
40 x 20 Each Arm x 3 sets
Lilly Shrugs
75 x 12 x 3 sets
Side Raises
40 x 15 x 3 sets
Rack Chins
BWT x 10 x 3 sets
Getting more into what I call “moderate weight.” Having benched 600 lbs in comp it’s very hard to be proud of the sets with 405, but bench is coming on strong, and I am more concerned with improving my reps, and building more muscle than weight on the bar.
In the next 6 weeks I will work my way back up over 500 lbs, then I will cycle my way back down. 500 lbs is all I need to focus on until the new year. My goal is to increase my reps with 500 before my push pull in March. I benched a PR last March at my bodyweight (304 lbs) so I will be looking to go beyond that.
Deadlift is not too exciting yet, but that’s my next training day.