Zaad's Training Log

Discussion in 'Training Logs' started by Mangosteen, Sep 16, 2011.

  1. Mangosteen

    Mangosteen Hold strong not

    meh back squats are just a training tool anyway, its doesnt really matter how you do them as long as your competition lifts increase
     
  2. Mangosteen

    Mangosteen Hold strong not

    Snatch Pull (High Blocks):
    40 5
    50 5
    60 5
    70 5
    70 5
    70 5
    Average Intensity
    100%
    Relative Volume (Intensity)
    3000

    Clean:
    40 3
    50 3
    60 3
    60 3
    60 3
    60 2
    Average Intensity
    68%
    Relative Volume (Intensity)
    1163

    Bench (Jerk assistance):
    40 5
    50 5
    55 5
    60 1
    50 5
    55 5
    55 5
    50 5
    Average Intensity
    64%
    Relative Volume (Intensity)
    1975

    Front Squat:
    60 3
    80 3
    70 3
    70 3
    70 3
    70 3
    70 3
    Average Intensity
    78%
    Relative Volume (Intensity)
    1633

    Assistance exercises:
    3 exercises, 3 sets of 10 (dont care, all light weight)

    Overal Session:
    Average Intensity
    78%
    Relative Volume (Intensity)
    7771

    Need more volume, intensity is good
     
    Last edited: Aug 12, 2014
  3. Mangosteen

    Mangosteen Hold strong not

    Yeah, today was crap.
    also pull = high pull
    But squatted yesterday so meh. gonna have crap days sometimes.

    Snatch Press (Done in 5 minutes):
    30 5
    30 5
    30 5
    30 5
    Average Intensity
    50%
    Relative Volume (Intensity)
    1000

    Clean Pull (10 minutes):
    60 3
    70 3
    80 3
    80 3
    80 2
    Average Intensity
    93%
    Relative Volume (Intensity)
    1295

    Overhead Press (10 minutes):
    40 5
    40 5
    40 5
    Average Intensity
    50%
    Relative Volume (Intensity)
    750

    Back Squat (5 minutes):
    50 3
    60 3
    70 3 (owe right adductor hurt
    Average Intensity
    60%
    Relative Volume (Intensity)
    540

    3 exercises, 3 sets of 10 (dont care, all light weight)

    Overal Session:
    Average Intensity
    63%
    Relative Volume (Intensity)
    3585

    Intensity was low today gonna have to hit heavy on friday
     
    Last edited: Aug 13, 2014
  4. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    what be this relative volume (intensity) thingamajig thou speaketh of, friend zaad?
     
  5. Mangosteen

    Mangosteen Hold strong not

    volume = reps * load
    relative volume (intensity) = reps * relative intensity

    relative intensity = percentage of 1 rm for each lift (snatch, clean, jerk, back/front squat, deadlift)

    it just means i can track volume more accurately than just load lifted (by accounting for the way it was lifted)

    each week i'll try to increase volume or intensity while keeping the other factor the same
     
  6. Mangosteen

    Mangosteen Hold strong not

    Snatch (double blocks):
    40 2
    40 3
    Average Intensity
    67%
    Relative Volume (Intensity)
    330

    Front Squat (Clean exercise):
    60 5
    70 5
    80 3
    80 3
    80 3
    70 5
    60 8
    Average Intensity
    86%
    Relative Volume (Intensity)
    2760

    Jerk Drive:
    80 10
    100 10
    80 10
    80 10
    Average Intensity
    106%
    Relative Volume (Intensity)
    4250

    Romanian Axle bar deadlift:
    40 10
    60 6
    60 6
    60 6
    60 5
    Average Intensity
    45%
    Relative Volume (Intensity)
    1485

    3 exercises, 3 sets of 10 (dont care, all light weight)

    Overal Session:
    Average Intensity
    76%
    Relative Volume (Intensity)
    8828

    Weekly:
    Intensity:
    72.2
    Volume:
    20184

    Couldnt snatch cause of metal plate and fear of smashing them. gonna have to do just snatch assistance work from now on

    oh well. more volume next week
     
    Last edited: Aug 16, 2014
  7. Mangosteen

    Mangosteen Hold strong not

    been busy with work and life

    on monday for the first time in my life, i looked in the mirror and thought "im happy with the way i look"

    was a good feeling
     
  8. Mangosteen

    Mangosteen Hold strong not

    so my focus now is more on health stuff to counter act the large amount of sitting staring at a screen i do

    i cant keep up training properly with all traveling and the like so im not too bothered.

    also been a forced vegetarian for a while and its made bathroom habits a lot better - basically im not crapping blood anymore which was a frequent occurrence when i was eating a lot of meat (1 kilo a day) even with a lot of veg

    so my plan is to have a training check list to complete in any order

    Daily list:
    100 squats
    50 lunges
    100 waist bends
    50 push ups
    100 band pull aparts
    50 band curls
    plank for time

    Weekly list (for the gym):
    front squat
    bench press
    snatch pull
    overhead press (done)
    deadlift
    single arm row
    jump squat

    today i did this
    overhead press 40kg 5x5 (shoulder felt funky despite it not being a heavy weight)
    single arm row 20kg 3x8

    random assistance:
    slip press 3x10
    scap retractions 3x10

    planking 45 secs then 30 secs... sucks

    also found loads of reduced king prawn curry - tasted amazing, should have froze and kept it.
     
  9. HarryF

    HarryF Malued Vember

    I'm glad you're not pooping blood any more! Maybe a mainly veggie nutritional profile (I dislike the D word) is the right thing for you!

    The thing I found helped a lot of sitting down is trying to stand up and move as often as possible - walk to the printer, taking on the phone, meeting with a colleague. Then taking a 1-2 minute yoga break every hour or so just to do a couple of rounds of sun salutation (it's worth learning if just for the flow of movement) if there's a quiet corridor or meeting room you can do it there... It's less time than for a smoking break...

    Your plan sounds pretty good though, do you have an expander, or are you using a band without handles? Also: no chins?
     
  10. LemonSloth

    LemonSloth Laugh and grow fat!

    Gotta take care of yourself at the end of the day and do what works for you. Is the travelling a temp problem or is it looking to be more permanent?

    Glad to hear there's been an improvement but wait, what?!

    Seems fairly reasonable, but are you sure you'll be able to keep that kind of volume up considering your day job sounds somewhat sedentary?

    Maybe. If it makes you feel better though when I tried re-planking again a couple of months ago I made it 25 seconds before I gave up. So you're doing better than I did :p
     
  11. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    haha, kilo of meat a day is not the best course of action health-wise (although it's one i've very deliciously enjoyed engaging in on occasion :p). thinking purely in terms of protein, what are you, 80kg or so? that'd be 145g protein per day going by the .82g/lb figure, so you can fill that with like 600g meat, less if you eat other thingies. half a kilo plus 1l milk has you hitting that easily. sub some meat for cheese and veggies (or just add it on top of it :p) and you're golden :D
     
  12. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    also, music = planking heaven, particularly if you force yourself to wait for a vocal hook before giving up and collapsing :p
     
  13. Mangosteen

    Mangosteen Hold strong not

    Sloth - gave the daily work a shot today. volume isnt hard, but time is. i think im gonna set an alarm for every half hour and do a little bit

    Fish - old habits from apex predator to stop me eating so much crap. but being poor has stopped me eating crap!

    even when i reduced it to half a kilo a day, i crapped blood a lot. anyway, i dont want to get in the specifics of my bowel habits :p

    Harry F - im working scap hangs and pulls first. im out of a gym membership next month so ill get pull ups in then.

    anyway
    today i did some leg work

    front squats: 60x5, 70x3x5, 70x3
    snatch pull: 60x5, 70x3x5

    leg press and single leg extensions 3 sets of 10.
     
  14. Mangosteen

    Mangosteen Hold strong not

    Bench Press:
    20x3x5
    30x5
    40x5
    50x3x5
    55x2x5

    Deadlift:
    60x3x5
    75x5
    90 x 3 or 5 sets of 5, i cant remember

    Pause Jump Squat:
    20x3x5
    40x3x5

    snatch grip upright rows 3x10
    dumbell rdls 3x10
     
  15. Mangosteen

    Mangosteen Hold strong not

    OHP:
    20x3x5
    30x5
    40x2x5
    40x3
    30x2x8

    BTN snatch jerks:
    30x2x5

    Single arm rows:
    22.5x2x6
    20x3x8

    squat snatch press 3x10
    db shrugs 3x10

    planks: 1 minute then 45 secs
     
  16. Mangosteen

    Mangosteen Hold strong not

    Overhead Pressing:
    20x10
    40x5
    50x1
    40x4x5

    Front Squat:
    60x3
    60x5
    60x7
    70x3
    70x3
    70x3
    80x1

    Zercher Squats:
    20x10
    40x10
    50x5
    60x5
    40x10

    some rows, stretching and curls
     
  17. Mangosteen

    Mangosteen Hold strong not

    Front Squat, heavy:
    60x5
    70x3
    80x3
    80x3
    80x2
    80x2

    Bench, rep work:
    40x4x8
    Snatch Upright Rows, rep work:
    20x3x10

    RDL, speed work:
    45x3x6
     
  18. Mangosteen

    Mangosteen Hold strong not

    did some high rep back work and curls
     
  19. Mangosteen

    Mangosteen Hold strong not

    Max work Snatch Grip Deadlifts (grip, lower back and butt feel weak):
    60x3
    80x3
    80x3
    90x3
    90x2

    Rep work:
    Zercher squat 4x3x10
    superset with top range single leg extensions 3x10

    Speed work Overhead Press:
    40x5x3
     
  20. Mangosteen

    Mangosteen Hold strong not

    Bench, max work:
    40x3
    50x3
    60x2 (yay pr)
    50x3
    60x2 (yay pr)
    50x6

    Clean, speed work:
    60x4x1
    50x3x3

    Rep work superset:
    Leg press 80x3x10
    bulgarian split squat 3x10 each leg
     

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