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pooh bear training log
s4lnj
post Jan 5 2012, 08:00 PM
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ok, i've tried like ten times to sit down and get this started.....kids are killing me!!

i'll get this going in a bit, i gotta run
lol
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CapOne818
post Jan 5 2012, 08:24 PM
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I feel you, I've been trying to update my log for 2 days but the kids have other plans. I'm looking forward to seeing you progress.
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FatGuy
post Jan 5 2012, 08:41 PM
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Join in pooh bear! (IMG:style_emoticons/default/biggrin.gif)
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s4lnj
post Jan 5 2012, 08:50 PM
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hey i almost couldn't find my thread, first one that isn't "pinned"


ok-- brief history-- 34 years old, 3 kids, full time auto mechanic, plus work at home, and work on the house. so training sessions are short.

always an athlete, wrestled 16 years , ran track for 8, bmx for like 24 with a breif hiatus when chasing my rock star dream . lol

big advocate of rosstraining.com, and anyone that puts work in. like i mentioned in another thread wendler says "the program doesn't matter as much as the dedication and discipline" so don't be suprised if my workouts seam to be "all over the place" sometimes it's just so many things i would like to do if i had the time, i just don't. hard to progress that way i know, but it's better than sitting on the couch.

i lift at home, right now we have wet weather and freezing temps so sprints are on the shelf for a while. i have miniimal equiptment-- 2 olympic bars, a pile of 45's, some other oly plates, a bunch of standard plates i use for my homemade t-handle, a homemade dip bar, a rickety bench, homemade med ball, ab wheel, and thats bout it. i plan on building, fabing, grabbing more.

ok, i've used up my computer time .lol. log to follow, the start of the year was the end of a recovery week for me so i'll start there.

my lifting numbers are not very big, so please keep the laughter to a minimum.

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s4lnj
post Jan 6 2012, 07:32 PM
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ok. here is the first week--- my routine is roughlly based on three days

1-lift
2-sprint
3- stretch/recovery ride

i try to alternate lifting days as maximal and explosive. no set number of sets-- when form breaks, i'm done. sprint days turn into plyo days whenn there is ice on the ground

[b]1/1/2012[/b]
warm up 2 minutes jumping jacks-- 15 t-handle swings

deads 200x5 225x5 235x5 245x5 250x4

bench supersetted with chins
bench 135x5 145x5 155x5 165x5 175x5 185x5 190x4
chins x5 x5 x5 x5 x5 x5 x5

cool down with 15 thandle swings and some stretching

[b]1/2/2012[/b]
warm up-- 2 minutes jumping jacks and some stretching

tuck jumps from kneeling x5 x5 x5 x5
depth jumps x5 x5 x5 x5
power overs x10 x10 x10 x10

some stretching for cool down

[b]1/3/2012[/b]
off!!!

[b]1/4/2012[/b]

warm up-- same as previous strength session

cleans-- 135 x5 x5 x5 x5 x5 x5
power overs x20 x20 x20 x20
sledgehammer swings x20 x20 x20 x20
cool down with some t-handle swings and stretching

[b]1/5/2012[/b]

warm up-- jumping jacks and stretching

box jumps x4 x4 x4 x4 x4
tuck jumps from knees x5 x5 x5 x5
depth drops x5 x5 x5 x5
standing ab wheel-- x5 x5 x5

[b]1/6/2012[/b]
15 minute recovery ride on the stationary-- followed by some stretching



whew-- i neeed to stay on top of updates because typing all that was horrible!!!
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s4lnj
post Jan 7 2012, 08:01 PM
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1/7/2012

warm up-- same as previous

deads--200x5 225x5 235x5 245x5 255x5 265x3

bench and chins superset

bench 145x5 155x5 165x5 175x5 185x5 190x5 195x3
chins x5 x5 x5 x5 x5 x5 x5


cool down-- sme as warm up
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CapOne818
post Jan 7 2012, 09:45 PM
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Great workouts so far, keep it up. Poundages look good too.
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s4lnj
post Jan 8 2012, 07:43 AM
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thanks man. yeah, i'm not setting any records, lol. riding related injuries have kept me from real progress in deads and squats
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tommydone
post Jan 8 2012, 09:51 AM
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ok the fat guy is gonna try to be less fat this year and I'm gonna start my own log.
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s4lnj
post Jan 8 2012, 10:14 AM
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[quote name='tommydone' date='Jan 8 2012, 04:51 PM' post='1148640']
ok the fat guy is gonna try to be less fat this year and I'm gonna start my own log.
[/quote]

i'm ready!!! sprints are boring alone!!
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