Training journal

[I'm not updating this page regularly anymore]

May 7: Started 5/3/1 program on bench. Current max (with feet on bench) = 100. Goal by August 29 is 105. End of year goal is 115.

April 30: Got under a barbell again

April 29: Started archery lessons

April 17 – saw a new MRI and the disc is herniated again but it’s not debilitating this time.

March 17: started Krav Maga. Stopped after four lessons; the impact of kicking and punching caused a lot of pain.

March 5: started weight training at my new gym. Mix of machines and free weights. No loading lumbar spine. 2-3 times per week.

Chapter the first: The last months of powerlifting

Feb 13: Surgery – discectomy for acute herniated disk at L5/S1

Jan 24-Feb 12: Near daily pool walking and 3-4 times per week physical therapy. Bodyweight 101 Feb 12.

Mon Jan 23

Follow-up with Dr. McKee. Acute herniated disc, L5/S1 with inflammation of the spinous process ligament. I’m not to load my lumbar spine again. Two weeks of strict rest. No exercise except walking in a pool. 3x week rehab with sports physical therapists. Go back Feb 7.

1st rehab session. Therapist said I can’t “find a position of relief” No sh*t.

Jan 20

Saw Dr. McKee, orthopedic physician specializing in sports injury; MRI; ordered me to rest

Jan 18

still in pain; saw family doctor

Jan 17

lacrosse ball, hamstring stretches
10 rounds: 10 good morning ‘quarter’ squat combi (no weight) + 10 modified pushups onto tall box. By the end could do straight leg good morning. movement was improved.
10 minutes ice on hamstrings

Jan 16

stretching/ice

Jan 13

still in pain

lot of stretching
Floor press 110×2
bench 3×6 @ 83lbs
max pushups x2 (15)
band pullaparts

Jan 12

Squat 4×8 progressive. last set: 165 PR
Deadlift 6×4 @ 175
Hanging leg raises

in a lot of pain, stopped workout to stretch

Jan 11

mobility/stretching

Jan 10
body composition analysis: 107 lbs, 15% fat. (up 8 lbs lean mass since April 2011!)

Pullup/chinup 10×2 (switched to chinup bc pullup hurt my back)
Bent over row 6×5
weighted lunge 4×6 each leg

Jan 9

bench 6×5, last two sets at 100! PR
Squat 5×5 @ 165 PR
YWT 4×10

Jan 7

‘play’ for photo shoot – front squats and RDLs

Jan 6 – at home

5×10 hanging leg raises
7×5 chin ups (the last couple sets I had to break into a couple at a time)
5×10 push ups
7×2 one leg squats

Jan 5 – didn’t write anything down, but squatted 163 for reps

Jan 3

bench 6×6, progressive up to 95
db press 7×3 each side. Mostly did 25, got 30 one set
ring rows 10×5

Jan 2 -at home

Squat 145 …10×2 (30-45sec between)
Barbell lunge … 5×5 each leg
Hang Leg Raises 5×10

Dec 31 – ‘throwdown’ with my brother

(first squat up to 185 barefoot no belt)
Leg press challenge: 150 lbs for 26
Weighted chin-up challenge: got 30lbs, missed 35
‘played’ with bench (up to 105) and deadlift (up to 195)

Dec 29

bench 5×5
push-ups 4×6 (weighted)
Body row 3×10
KB 3×10
Band pullaparts 3×10

Dec 26

Squat 90% 1×4 (180lbs) felt good!
squat 80% 2×3 (160lbs)
squat 60% (120) max reps :16
24-in box jump, 6×3
Hanging leg raises: 5×10

Dec 24 (Major League Fitness, Fenton Michigan)

bench heavy double with pause: 100 (attemped 105, missed second one)
Front squat heavy single: 150 PR
weighted chin-up/pull-up and ring play

Dec 23 (Major League Fitness, Fenton Michigan)

Squat heavy single: 185 plus back-off sets, 165 2×2

Dec 22

Front squat, heavy double: 143 PR
2 deadlift+2RDLs, worked up to 180
Chin-up 2 sets max: 8 and 5 (arms were tired!)
Body row: 2×20
Face pull 3×10

Dec 21

bench 4×8 (up to 85lbs on sets 3 and 4)
Tricep extension 3×15
Press 3×10 (38lbs)
Bent over row 3×10
Band pullaparts: 2×20
Squat heavy single, barefoot, no belt: up to 195. Missed 200

Dec 20

Front squat 6×2: 98lbs
Halting deadlift 2×8 @ 115lbs
RDL 5×5 @ 148
Superman 3×12
V-ups 2×20 (couldn’t do all consecutively)

Dec 19

Squat 10×2 @155
Hanging leg raises 4×8
Good mornings: 4×4
Planks 3×1 min (added weight each time up to 25lbs)

Dec 12-18

somebody was lazy and didn’t write down workouts. Monday and Tuesday – hypertrophy work: basic lifts for high reps, plus accessory. Wednesday started squat every day program. Heavy single – made 175, missed 190. Thur and Fri hypertrophy work: basic lifts for high reps, plus accessory. Highlight: max weighted chin-up – 25 lbs! Saturday: squat heavy single, made 188, did not get to depth on 193 (3 times). hanstand practice – held for 6 seconds. Sunday 145 squat 3×3.

Dec 10

Squat 4×8 @ 120 (first squats in a month)
bench 4×6 @ 75
Good mornings 3×10
Dips 3×8

Dec 9

3 sets: 2 deadlift 4 RDL combo @ 155. Supposed to do 6 but Coach stopped me after 3, said I was rounding my back
2×12 body rows
4×8 pushups: added progressive weight up to 15 lbs
2×20 tricep push-downs, thin blue band. Second set had to pause several times
4×30 second plank holds

Dec 6

Accessory work (still have 10 chin-ups after vacation). Suck at barbell holds.

Dec 5

4×8 bench progressive to 80 pounds
3×5 deadlifts @ 175
Face pulls 2×20, thin orange band
Hang 1 minute x 2

****Vacation****

Nov 16

Last workout before trip

Good Mornings 5×10, progressive weight
Weighted step-ups, 3×10 each leg
Bent over rows 5×10
Side plank + dead bug + side plank x 2, dead bug w/arm and leg out x2
15 minutes stretch and foam roll

Nov 15

(right foot no good, toe sprain)

(elevated foot) bench 5×5 @71
Press 3×10 @43
Muscle clean 3×10@43 first, 48 next two
Skullcrushers 3×10 @15lb kb ea

Nov 14

Deficit deadlifts 2,4,6 up to 165(?), 4 singles at 185 (standing on plate – 1 inch?)
weighted push-ups 6×6 with 10kg, got all except the very last one
100 blue band shoulder raises

Nov 11

bench up to a heavy 6. Got 85. only got 3 on 95
forgot to write the rest down

***Nov 10***

On second attempt, SQUAT 200!!!

Nov 9

Accessory work/deload

Nov 8

3×10: squat, bench, Bent-over row, halting deadlifts, chin-ups

Nov 4

Deadlift triples, last set: 201, only got 2 (didn’t attempt third) PR
(didn’t write the rest down)
One hand push-up practice, and got it with right arm for two. (Need to do 4 resp of practice on left side for every one I do on right)

Nov 3

Go until failure: bench 1 rep, 3 clapping push-ups, add weight to bench each time. Got 102, failed 107.
Squat up to a heavy double with lateral band shuffles between: 177
(didn’t write the rest down, boo!)

Nov 1

Push-ups: 5×10
Chin-ups: 5×5
Bent over db rows 4×8 each, 30lbs
KB swings 4×10 @44lbs
Wall sit 1 min, dead bug 2 min, wall sit 1 min, dead bug 3 mi

Oct 31

Squat 160 max reps: got 8, failed on 9 (went soft in the bottom)
bench 95, 5×2 with pause on first rep
Weighted step-ups, 4×12 w/20lbs each
RDL 135 max reps: 22

Oct 28

bench 80lbs for max reps: Got 12, failed on 13. (Coach said he thought I would do 9)
4 rounds: 5 presses each side (20lbs), 15 face pulls
Good mornings: 4×4 @ 63lbs
4×10 RDLs with 70lb kb

Oct 27

Squats – various reps/weights, up to 160 for a single
Fun with reps: 95lbs for 32 reps
4 rounds: run to the end of he alley and back, 12 kb swings with 25 lbs

Oct 25

Press 6×3 @ 63lbs (really hard)
Deadlift 6×2 @ 185lbs
Chinup heavy 3 reps: 15lbs
Shrugs 3×12 @35lbs
Farmers carry 3 laps, 44lb kb each hand

Oct 24

Squat up to a heavy single: 181 (got low, was hard but I never thought I wouldn’t make it. Too much knee wobble)
Squat 143 for 4
Squat 153 for 3
Squat 160 for 2
Squat 130 for 10
G0od mornings: sets of 6 – 43, 53, 63, 53, 43
Max (close hands) push-ups. Rest 2 1/2 minutes between: 20, 12, 10

Oct 21

Deadlift 10 x 2 @ 135
6×3 chinups
kettlebell swings – 4×12 at 44 lbs
3 farmer carries (44lbs, switch hands halfway), 2 overhead carries (15 pound plate)

Oct 20
felt strong today (big dinner last night!)

bench 3×5 @ 81lbs
3×12 tricep extensions
6 rounds: 4 squats @135lbs + three 24″ box jumps without rest (except between rounds 4 and 5)
4 sets: deadlift + 2 RDL + 3 shrugs @ 123lbs

Oct 19

Push-ups 3×10 (sets 2 and 3 w/10 pounds added)
Chin-ups 4×6 (sets 2 and 3 with belt+1pound added)
Skull crushers 3×10 (43lbs)
curls 3×10 (15 lbs)
YWTs 3×10 (1 pound ea hand)
Face pulls 2×20 (blue band)
kb press 2×15 ea side. 10lbs set 1, 15 lbs set 2

Oct 18

bench heavy 3: up to 95. Tried 99, got 2 and Coach stopped me (2nd was way too hard)
Squat heavy 4: up to 165 (hard)
Deadlift heavy 5: up to 183 (felt like I still had more)

Oct 16

Speed squat 4×6 @ 145 (goal: don’t take a new breath – made it on last set)
AMRAP in 5 minutes: 2 Front squat @ 95, 5 kb swings @ 44lbs, 5 box jumps 18″ – got 5 + the squats
rest 2 minutes AMRAP in 5 minutes: 2 Front squat @ 89, 3 kb swings @ 70lbs, 5 box jumps 18″ – got 5 (first time with the big red kb!)

Oct 15

bench 1RM: 105 with pause (missed 109) 7 pound PR (with pause, 5 pounds without)
Presses 6×4, 60lbs
(didn’t write the rest down)

Oct 14

bench practice
front squat work
Sled pulls up to 3 at 85lbs of plates (to 2nd light pole and reverse on the way back — in the rain)

Oct 11

Deadlifts on the minute, starting at 65, add 10lbs each time. PR: 205 (previous 1RM: 187!)
Farmer carries with 50lb kbs one side
Shrugs 3×12 @ 50lbs
Hammer curls: 1 set of 20 with 10lb kb. 2nd set: 10, 5, 3. new goal: two sets of 20 complete

Oct 10

bench 8×2 @81lbs
Squat singles for 6, up to 185 on 5 (got it on parallel) missed 185 on 6 (knees)
Squat 7×2 @ 143 (low!)
Chinups: 10, 7, 7

Oct 8

Presses (first time!) 8×2 @65
Chin-up – chest to bar, 3 sets (3,2,3,4)
2×10 band shoulder raises and band pullaparts
2 minute wall sits x 2 (1 minute toes up each)
Ab wheel, 3×5 rollouts

Oct 7

RDLs, 4×6, up to 137lbs
Weighted chin-ups, 7×1, up to 22lbs
Bent-over single arm rows, 2×15 each arm, 25lbs
Y,W,Ts 2×12, 1kg plates

Oct6

5×5 squats @ 160!!!
5 rounds: 3 push-ups, 3 pull-ups
bench 5×3 @ 88lbs

Oct 4

Deadlifts 7×2 @ 160
bench 5×3 @85
3×12 push-ups
3×6 chin-ups
2xfarmer carries

Oct 3

box squat for 5 to 15 inches, maxed at 179
forgot to write down the rest!

September 30

Supposed to squat 5×5 @ 135 but didn’t make it to 135 – tightness in glute made me lean/shift too much. Accessory work instead
Front squats with light weight
one legged squats, no weight
Max push-ups: 22 first set, 20 second (full push-ups, chest to ground)
Max chin-ups: 9 (after 42 push-ups!)

Sept 29

Squat 5×5 @115 (ass to grass)
bench 5×5 @ 75
Deadlift 3×3 @135

Sept 27
New York City CrossFit

Turkish get-ups – practiced till I could get up properly with 12kilo kettlebell

Sept 26

Steel Gym, NYC

Squat fives on the way up, then max @ 135 – 10 reps
Rack pulls @ 225. Got two sets of three but stopped at two on third set. Wasn’t keeping form, and no chalk, ripped a callous.
Bent over rows, several sets of 8 on a machine, up to 45 pounds
Decline sit-ups with 20lb dumbbell, several sets of 8
Hands facing pull-ups, 5,4 and 5

Sept 23

Accessory work (was supposed ot high box squat but hamstrings were tight and lower back super sore from deadlift with band)

September 22

bench 90lb for 4, then 3×3 (was meant to do 4×4)
Heavy deadlift with red band: 180
Deadlift 3×3 @ 168lbs
3 rounds: 6 chin-ups (unassisted) + 10 close-hand push-ups
3 rounds: 30 seconds band pull aparts + 90 seconds toes-up wall sites

September 20

bench with pause 2 rep max: 98 lbs (PR) Second rep was the ugliest in history and would have been red lighted for days, but I pressed it
bench 5×3 83 lbs
Bent over barbell rows 6×8 @73lbs
Max hanging leg raises: 18

September 19

Squats x 3 up to 171 pounds (to depth!)
Good mornings w/53lbs, 4×5
Barbell shrugs, 4×12 w/73lbs
High pulls, 4×12 w/25lb kb
Pull-ups, 5×4, unassisted

September 17

Low box squats (12inch on the base), doubles for speed, up to 153, then several sets (5 or 6?)
Body rows to pullup bar
Barbell shrugs, 3×6 (didn’t write down the weight but less than 100)
Rollouts – a few singles and a few sets of two with count to 3 holds

September 16

bench press 79lbs 3×6
Pushups, chest to hands in diamond shape, 3 sets till slow (8, 7,7)
Weighted chin-ups, 15 lbs 5×1
Wall sits 1 min on, 30 sec off x5

September 15

Deadlift 5×5, 145
35lb kettlebell swings, 15×10

September 14

Max 12-inch box squat: 190 lbs (stopped there)
3×3 single leg low box squats with red kettlebell
max weighted push-up: 35 lbs (no-go on 37.5)
push-ups 3×10
max pull-ups, 2×4

September 13

“play” in the park – random stuff: handstand holds, chin-ups, 3 sets of sprints+10 push-ups, picnic table sit-ups, Turkish situps, wall (tree) sits, a little basketball

September 12

1.5 hour hot yoga

September 10

Squat 145 x 3, 6 sets, 7? ( lost count) + singles for 3 or 4 - buried them all
Max floor press: 90 x 2 and 95 for a single
bench 5×3 at 80lbs

September 9

18 inch box squats – up to 2rep max: 215lbs (took two attempts, sat down on the second rep of the first set. Need to push knees out!)
Sumo deadlift 4rep max: 170lbs. (tried 175, got 3 butt but flew up on 4th)
Wallsits 90 seconds x 4, rest 90 seconds in between
Supersets: 44lb kb swings 4×12, split squat jumps 4×6

September 7

Bent over row/ RDL combo, sets of 5 up to 85, then 3 sets
Knee raises, 3×12
Turkish sit-ups, 15lb dumbbell, 3×10 each side

September 6

4 rep max on bench: 91 lbs for two sets (PR).
High box squats: 3×5 at 205 (first time doing reps with anything that begins with a 2 — even though it was above parallel I’m excited!)
Body rows (by hanging from a pull-up bar with toes on a shelf) 4 sets: 6,8, 10,8 aka chimp rows
KB presses, 3 x8 each side, 25lbs. This was the hardest part of the entire workout.
Just for fun, four strict chin-ups from the rafters

September 3

First garage workout!

3 sets: run to the short end of the alley and back; box squat 135 for 4. Run to the long end of the alley and back; box squat 135 for 2
Leg curls (weights wrapped around ankles) x 50
Leg extensions (weights wrapped around ankles) x 50
Dead bugs

September 2

Deadlift 3s up to 3-rep max of 180 (PR) Tried 190, no-go twice.
Lateral step-ups, 3×5 each leg with dumbbells: 25 ea, 30, 35
Cross-leg squats, no weight. 5×5 each leg
Single leg RDLs, 3-10 each leg, 10lb kb
100 burpees for time, 8:15

September 1

Squat with 40 pounds of chains: 3s, then 2s, then singles. Repeated 150+chains four times until I got below parallel. Max single: 160+40! (PR)
Weighted step ups (12 inch box + 2 plates) 3×10, 95 lbs
Max push-ups, 3 sets, rest between: 30 (PR!), 22, 16
Dips, 3 sets: 11, 14, 11
Wall sit, two minutes
Knees to elbows x25
Light Bent over rows x 20 @10lb dumbells each
Shrugs x20 @10lb dumbells each

August 30

Sumo deadlifts, heavy 2s up to 160. (PR) (180 could only get a single. Coach said because of heavy squats yesterday)
Bent over rows, 4×10 @ 65lbs
Rear delts 3×10 @ 5 for first set then 10lbs each hand
GHRs, 3×10 @ 5 then 7 then 8 kilos

August 29 Birthday workout!

part 1

1000 meter row
10 reverse lunges hand to opposite heel
10 two hand one foot
Single leg box squats to parallel, starting with doubles, up to 24 kilos for a single on each side
Max deadhang chin-ups: 10 (PR)
Weighted reverse lunges, sets of 10, working up to 35lb weights in each hand

part 2 (3 hours later)

bench up to attempted new max of 105. No go on two attempts
Skullcrushers, sets of 6. 48 lbs, 53 lbs, 58lbs
Red band tricep pulldowns 2 sets max: 25 and 26
(more) single leg box squats to parallel, up to 70 lbs for a single on each side (PR)
4 sets of 30 Turkish sit-ups (15 each side) with 10lb kettlebell + 1 minute wall sit (alternate toes up one time, heels up next)

August 27 WOD
warm-up: 2 sets: 10 cleans, 10 presses, 10 good mornings, 10 squats (1 set 45lb bar, 1 32lb bar)

AMRAP: 20 double-unders, 20 kettlebell swings @ 20lbs
(max unbroken double-unders:16 -PR)
Didn’t count reps, too busy trying to get my breath!

August 26

1000m row
50 dislocates
close grip bench up to 1 rep max @ 100 (no pause). tried 105, failed
bench 4×4 @ 80lbs
Skullcrusher with bar4x8
Deadlift with black band, to 1 rep max at 155lbs
Deadlift 3×3 @ 150
Weighted GHR 4×8 @ 10 first then 15 lbs

August 25

18 inch box squats up to 102 kilos (took two attempts) (PR)
Weighted step-ups to low box, 1 set with bar, 3×10 up to 40 kilos plus bar
3 sets lateral shuffle 4 mats + wall sit, toes up 1 min
GHD sit-up holds 2 x 1 minute

August 23

Jump rope “play,” five minutes
bench with chains, worked up to a single at 100 pounds. Arse came off the bench on that one so we stopped there.
3×3 at 70 lbs
Push press 3×8 w/bar
Dips 3×12
Black band pull aparts 3×12

August 22

1000 meter row
High box squats
- warm up with bar x 10, 95 lbs x 5
- Sets of three, working up to max: 95 kg
Reverse lunges with 62 lbs, 3 sets of 5 each side
Lateral step ups (onto 2 plates) with 95 lbs, 3 sets of 10 each side
Weighted GHD situps: 20 with 15lbs, 20 x2 with 10 kg
Shrugs, 3×10 with blue kettlebells
Orange band pulls, 2×10