TRAINING LOG: Jake Sullivan

Joel Sim wrote: Are you looking to gain or cut?

Gaining has never been an issue for me, I want to cut down.. I'm about 305ish right now and somewhere around 21-23% bodyfat.. I'd like to get down to 270-275 so I'm better conditioned and more flexible for competition..  Plus I've got a son on the way and I'm going to need to be able to keep up with him, haha..

11/9/10

flat bb bench- 315x5, 335x5, 345x5
superset w/ overhand bb rows- 315x5, 365x5 x2sets
standing strict OHP- 185x5, 205x5, 225x4
CGBP- 225x8, 245x8, 275x3
seated face pulls- 150x10, 165x8 x2sets

meh, OHP + bench in the same day is teh sux0rz, didn't realize bench would crush my OHPs like that.. feeling weak, first day back to weights after a 3 week layoff due to a cold, sinus infection and just being a whiner in general

food
7a- 4 scoops whey
1030a- 4 egg omelette w/4 slices turkey & 1/3 cup cheddah
1230p- 3 scoops whey + 2 nutri grain bars
*train*
5p- leftovers: 2 shake&bake pork chops w/corn
9p- 3 pigs in a blanket (turkey hotdog, sour cream, taco sauce and cheddar cheese) + 1 extra hotdog, 3 scoops whey and about 5 cups of 2% milk afterwards

cals = 4486, 191.6f/282c/408.8p

I said I was going to start watching calories, not eating good, haha.. Carbs ended up being about 80g too high and the fat about 40g too high, still getting things figured out, no worries.

"I'm about 305ish right now and somewhere around 21-23% bodyfat"

COUGH COUGH COUGH

11/10/10

sprints = 20yards x 30 total sprints w/ 10seconds between each..
1st 5 were only 50%, then the following 20 gradually increased up to about 80% then the last 5 were about 50% again
plyos = 5 high jumps, 5 long jumps, 5 high jumps w/ 45lb plate x2 sets
core = back 2 back plate twists w/partner, did about 20 or so each direction, feels good to be doing some conditioning and core work again..

WFD drills with LWFD (30# implement) = standing throws, line drills & single spin throws. once I felt comfortable I started marking and  improving without suffering form, my training partner would tell me if I was breaking down (chest down, bent over, etc). Managed 47' standing and 53' single spin, not great but again, just drilling and learning and trying to put it together without suffering technically.. also attempted a hook grip and now my thumbnail feels like it's going to fall off.. but after all the drills I felt pretty comfortable coming around with some power on the weight.. then again, I rarely had an issue with LWFD, lol.. time to get a glove

food
7a- 4 scoops whey
10a- omelette (4 eggs, 4 slices turkey, 1/3 cup cheddar cheese)
*train @ 1230p*
3p- 3 scoops whey + 2 nutri grain bars
7-9p = lots of reese's cups and pizza

meh, cals unk, after pulling 2- 12's in front of a computer working claims I didn't feel like chicken and brocooli for dinner

11/13/10 - events training

105 days till Phoenix Games

training
caber - grabbed a caber I snapped a while back and decided to use it just for picks & carries so I could get comfortable under it. It's about 13' 80lbs, so it's pretty light. I taped it up with gorilla tape so my shotty fiberglass job wouldn't tear up my hands. A buddy is going to get some lead tape for the top 8 feet and we'll tape the whole thing again, I'd like to get it up to about 100lbs. I'm also looking at getting a 15' telephone pole to work picks and carries.. did about 15 or so pics & carries, ran 20 yards, turned around and ran back, that sort of stuff, just trying to get comfortable. That was pretty exhausting.

LWFD - worked standing throws, single spins, line drills and a couple double spin throws, feeling better, working on catching the weight farther back and getting a longer pull out of it. Also working on hook grip, still not comfortable, but it's not so bad either..

food
meh, who cares? olive garden for dinner and that's what counts..

got a hydrostatic bf% test today, 26% = FML, 218lbs LBM so that's not too terrible, going to focus on getting down to about 260 and 15% bf to increase flexibility and agility.. tomorrow is my 2 year anniversary with my beautiful wife so looks like the crackdown on the diet won't be starting until at least monday and there will definately be a break in it for thanksgiving..

11/14/10

did a bunch of nothing with the Mrs today, 2 years FTW and our first baby is due in 19 days!!!

thanks guys, I appreciate it. We're both super excited, cant wait till he gets here!!

11/15/10

103 days till Phoenix Games

training @ 12psprints = 30yards x 20 sprints w/ 10seconds rest
1st 5 sprints = 50%
middle 15 = 75-85%
last 5 = 50%

plyos = 10 high jumps -> 10 long jumps ->18 lunges, then 2 sets 5 high jumps +45 lbs

shotput drills = hip separation, blocking & glide. felt alright but not great. Hit 38+ standing with a 16# shot and 42+ glide which are both PRs, still working on form but it's getting better, I think once I drop some weight, gain some flexibility and explosiveness these #s will get a good bit higher..

training @ 6p
hang cleans- 225x3, 275x3, 315x3
deadlifts- *sumo* 225x5, 315x3, 405x3, *conventional* 455x1, 495x1, 545x1, 585x1 x2sets
banded box squats- *18" box, choked avg bands* 225x6, 315x3, 405x2

http://www.youtube.com/watch?v=NVlh6Yafcws

good session, especially considering the sprints and plyos earlier, still getting confidence back after my many hamstring issues and the 585 deadlift felt pretty easy, looking to get back up in the 6s here very soon.


food
7a- 4 scoops whey
11a- omelette (6 eggs, 4 slices turkey, 1/3 cup cheddar cheese)
*train @ 1230p*
5p- 4 scoops whey, 3 nutri grain bars
*train @ 6p*
8p- 8oz meatloaf, ~1.5cups buttered corn + 2 cups 2%milk (about 40oz)
10p- 3 scoops whey

calores = 4112, 161.5f/245.6c/422.9p

11/16/10

102 days till Phoenix Games

training @ 1p

incline bb bench- 275x3, 295x3, 315x5
db rows- 120x10 x5sets
push press- 225x3, 275x3 x2sets
skullcrushers- 115x8, 115x6, 125x5
cable reverse flyes- 60x10, 80x8, 100x4

food

8a- 4 scoops whey
11a- omelette (6 eggs, 4 slices turkey, 1/3 cup cheddar cheese)
1245p- 2 nutri grain bars
*train @ 1p*
330p- 4oz meatloaf, 1/2 cup buttered corn
7p- tacos::: 8oz meat, 1/2 cup cheese, 1/2 cup sour cream, 1 flour tortilla, 2 corn tortillas + approx 50oz 2% milk
9p 4 scoops whey

calories= 4358, 197.5f/244.3c/403.1p

if you guys like that, you would love this:

6 eggs
12 slices bacon
1 cup cheddar cheese

11/19/10

99 days till Phoenix Games

training @ 1p

30 yards x 20 sprints w/10 seconds between sprints
1st 5 sprints = 50%
middle 10 sprints = 70-85%
last 5 sprints = 50%

+ 2 sets 10 high jumps

shotput- blocking, power position & glide throws w/ 12# shot
hammer- about 20 winds w/ 16# hammer w/blades.. focused on getting very long and keeping arms very straight, tweaked right abdominal, nothing serious. Definately need to step up my core work as I can finally see how it will pay off. Will be hitting core crushers, weighted crunches and side bends 2-3x/week to get my core conditioning up.

food

lets not talk about this, lol

11/22/10 - pulling

11/24/10 - squats