Training Log: Mark Howard
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Topic: Training Log: Mark Howard
Posted By: Owls63
Subject: Training Log: Mark Howard
Date Posted: 2/28/12 at 7:08am
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So been debating on making a log for a while now. I love the camaraderie and banter that goes on around here so I figured what the hell. Quick background on me. I am a former hammer thrower (decent for D3) and have been competing in the highland games for the past 4 years, the last 2 as a lightweight. On JVG's advice, I have been doing 5/3/1 for the past 4 months and today was day 1 of month 5. I am not nearly as strong as I want to be but I am hoping that I can get myself back to some good lifting numbers. Here is day one of month 5. Squat - 290LB Base 5 X 115 5 X 145 3 X 175 5 X 220 5 X 230 ? X 245 - got 4 and 2/3. Pretty embarrassing as I was expecting around 8. I think it was a combination of going during lunch and not eating before hand as well as a 4 mile run from Sunday. Rookie mistake and I have to be smarter than that. It was an easy weight and I shouldn't have had any trouble. Quad Extensions - 5 sets of 12 Hyperextensions - skipped because my hamstring has been bugging me. Figured these wouldn't help the cause Abs - Everything was 2/20 - sit ups, bikes, leg extensions, fall outs and single leg drops. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Replies:
Posted By: C. Smith
Date Posted: 2/28/12 at 7:09am
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Welcome!
------------- |
Posted By: vonguinness
Date Posted: 2/28/12 at 9:36am
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yes! ------------- jammin on the one. |
Posted By: TheJeff696
Date Posted: 2/28/12 at 10:10am
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The Lil' Hurricane is BACK! Cant wait to see you this season...I cant lie, I'm really just excited for your wife's baking haha SCORE! How ya been dude? ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Owls63
Date Posted: 2/28/12 at 10:29am
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You're not the only person to say things like that. I look forward to the season for her baking as well, although it doesn't help me with the whole lightweight thing. I've been good. School is going well although I did forget what it was like to lift in a college setting. If I see one more kid not reach full depth, I may scream or throw a plate at them. BTW, solid weight throw the other day. I wish I could take a couple years off and hit 60 plus feet. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: thegnome
Date Posted: 2/28/12 at 11:41am
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Nice to see you in here!
------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Owls63
Date Posted: 2/29/12 at 6:32am
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Actually remembered to bring something to eat with me for after class. Def felt a difference in my workout compared to yesterday. Again, I have to be smarter than not eating. Yesterday def. reiterated that message. As for today: Hang Clean/Push Press Combo - 5 sets/3 reps - 135, 155, 185 (3 sets) - Figured that I would add these two together to try something different. I don't catch my cleans super low but I do catch in the position I would push from. Felt snappy and quick. I have always liked hang cleans.Hanging Leg Raises - 3 x 10 Hanging Knee raises alt sides - 3/10 Bench Press (5/3/1 program) 240 lb base 5 x 95 5 x 120 3 x 145 5 x 180 5 x 190 ? x 205 - 9 reps. Felt good and finally feel like my bench is actually moving somewhere. Been having a really hard time gaining in bench since I lost a bunch of weight. Seated DB Military Press - 5 X 12 @ 45 (3 sets), 40 (2 sets) - struggled here, it happens One Arm DB Row - 5 X 12 @ 60 Probably bang out 3 or so miles on the treadmill tonight. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: C. Smith
Date Posted: 2/29/12 at 7:50am
------------- |
Posted By: Owls63
Date Posted: 2/29/12 at 11:44am
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Went to the crappy, planet fitness type gym with the wife for some evening cardio. Went 3 miles in 24:30. Solid workout. Time to add some sprint work in as well. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/02/12 at 5:49am
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Deadlift - 325lb base, double overhand w/o wraps 5 x 1355 x 160 3 x 195 5 x 245 5 x 260 275 x 10 - first 5 were easy, had to adjust my grip and then 3 more decent reps. The last 2 reps were grinders but I worked through it. Felt good and it's the most I have deadlifted rep wise possibly ever and def since I dropped weight. Happy with it. Seated Hamstring Curls - 5 X 12 @ 130 Leg Press - 5 X 12 @ 270 - legs were really fried when I was doing these Abs - 2 X 20 (each side for one legged stuff) for the following: Sit ups Bikes Leg Ext Fall Outs Single Leg Drops Really happy with my deadlift today. Never been much of a deadlifter and when I started my max was 315 and being conservative, the 10 at 275 puts me around 350 for a max. I know it's not the biggest deadlift out there but it's good for me. Hoping 405 comes at some point. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: thegnome
Date Posted: 3/02/12 at 6:46am
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Good job, High rep DL's are really hard from a conditioning standpoint. I hear alot of people saying (including me before) different reasons not to do them, but then I realized it's just because they kill your lungs and it's hard. I decided to quit being a whiner and do some higer reps at times.
I'm a 5/3/1 cult member as well. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Owls63
Date Posted: 3/03/12 at 6:13am
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Hang Snatch 3 x 95
3 x 115
3 x 3 @ 135 - felt pretty quick and snappy. Legs were a bit tired from yesterday but I think I have a lot more in the tank
Strict Overhead Press (5/3/1) - 170lb base
5 x 70
5 x 85
3 x 100
5 x 125
5 x 135
8 x 145 - right around where I thought I would be. Was gonna try to squeeze out 9 but felt my knees start to bend and didn't want to cheat
Two handle lat pulls
5 x 12 @ 100
DB Incline
5 x 12 @ 60 (last set only managed 7, was exhausted. Had to do the lat pulls first because I had no access to an incline bench. Some dude everyone calls coach was sitting on it with weight loaded on a bar just chirping to everyone around him. Annoying)
Hanging Leg Raises/Knee Raises
3 x 10, 3 x 20
Cardio - Treadmill
2 Miles - 15:35 - really happy with this, fastest I have ever run 2 miles. I like that my strength and conditioning both seem to be coming along well.
------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/06/12 at 2:57am
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Spring break equals a wonderful gym to workout in. There wasn't a single person curling or doing pull ups in the squat rack. It's a wonderful life. First of all - I SUCK AT SQUATING. Now for the workout:
Squat (5/3/1 w/ 290lb base)
5 x 115
5 x 145
3 x 175
3 x 230
3 x 245
260 x 4 - way better than the last squat workout but I was really shooting for 5 or 6. Not sure why I am having such a hard time getting my numbers up. Maybe it's the fact I am finally burying my squats to the proper depth or maybe it's because I have the strength of a small child. Hopefully they start to come around soon. Suggestions/advice will be appreciated.
Back Hyperextensions - 5 x 12 @ 50lbs
Leg Extensions - 5 x 12 @ 130 (3 sets), 135 (2 sets)
Abs - 2 x 20 for the following:
Sit ups
Bikes
Leg Ext
Fall Outs
Single Leg Drops ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: thegnome
Date Posted: 3/06/12 at 5:38am
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My suggestion is that you need to cut about 4" off of your shins. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Owls63
Date Posted: 3/06/12 at 9:38am
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Good thought but it may affect my throwing. Guess volume is the best way to go.
------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/07/12 at 1:07pm
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Rachelle (wife) and I took the train and walked down to the gym so we could grab an evening workout. Apparently Northeastern doesn't allow guests unless you register them the night before. That was stupid. At least we got a couple of miles of walking in. After that crap, made the decision to take the rest of the week off. Made the decision for a couple of reasons. One, been exhausted and tired for a while now. Two, if I take the rest of the week off it gives me 9 full weeks until my first games. That allows for 2 full lifting cycles and a week to get myself rested and prepared. And three, the wife is on vacation for the rest of the week and my date book has quickly filled with events.
Hopefully this week off will bring me back refreshed. Will probably knock the dust off my throwing shoes at some point though. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/09/12 at 11:45am
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3.35 miles on the treadmill in 27 mins. Was going for 4 in 32 and just didn't have the gas. Throwing at some point this weekend. Got the first annual WPI alumni and friends track meet in a few weeks and I gotta show these kids how old men throw the hammer. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/12/12 at 6:57am
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And he's back. A wonderful spring break spent resting, spending too much money fixing cars and studying for a gross anatomy exam is over so back to the grind we go. I just pretended that the first week of my 5th month of 5/3/1 didn't happen and started over again.
Squat (290 lb base)
5 x 115
5 x 145
3 x 175
5 x 220
5 x 230
? x 245 - Got 7 clean, comfortable reps. Prolly could've grinded out 8 but happy with how much better this was.
Hyperextensions
5 x 12 @ 50 lbs
Leg Extensions
5 x 12 @ 130(3), 135(2)
Abs - All 2 sets of 20
Sit ups, bikes, leg raises and fall outs ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/13/12 at 10:49am
Lots of studying and thought about skipping the gym cause of a big exam tomorrow but I realized a gym session would help me relax and it certainly did. (Damn you gross anatamy and the lower extremity test I have tomorrow  )
Anyway on to the workout:
Hang Clean and Press - 5 x 3 @ 135, 155, 185 (3 sets)
Hanging leg extensions and hanging knee raises between each set - 3 x 10
Bench Press (5/3/1 w/240 lb base) Week one of month 5 (75%/80%/85%)
5 x 95
5 x 120
3 x 145
5 x 180
5 x 190
? X 205 - banged out 10 which pleases me. Tried 11 and ran out of gas half way up. Nothing too big but it is a rep max at under 200 lbs so I will take it
DB Military - 5 x 12 @ 45 (4 sets, 10 reps on set 4), 35 - gym was packed and couldn't get my hands on the 40s and also had to wait and do them after db rows so just went with it
DB Rows - 5 x 12 @ 60
Toast. Gonna crush that exam tomorrow ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: thegnome
Date Posted: 3/13/12 at 1:34pm
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Good luck! ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Owls63
Date Posted: 3/14/12 at 9:33am
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Needed to get some cardio in this week and today was the day. Wish I had run yesterday or the day before cause of the weather but lifting is more important. 3.2 miles on commonwealth ave which kinda sucks cause I have to throw my best football d lineman moves on everyone to get around them. Twas also cold and windy and my legs were hurting from the squats and cleans/presses. Finished in 27:25. Was hoping for better but still glad to get the distance in. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/15/12 at 11:30am
Dominated my cadaver lab practical (maybe not dominated but def. didn't fail  ). I can spot an obturator nerve and piriformis from a mile away. Took my confidence to the gym after my test and actually had a pretty solid workout. That week off def. is paying off.
Deadlift (5/3/1 week one 75/80/85%)
5 x 135
5 x 160
3 x 195
5 x 245
5 x 260
? x 275 - got 10 reps again but it was a ton better than the last time I did this. Last time I had to reset and break after reps 5 and 8. This time I worked up to 8 and only had to rest and reset because I lost my grip. (Gym doesn't allow chalk and trying to stay away from wraps for the grip strength work). Banged out 2 more and called it. Happy with how I feel.
Hamstring Curls
5 x 12 @ 130(3), 140(2) - man these suck after deads
Leg Press
5 x 12 @ 290
Abs - 2 x 25 for each of the following:
Sit ups, bikes, leg extension and fall outs
Not sure if I will make it to the gym tomorrow as I have day plans in CT. Hoping to at least get a run in but we shall see how the weather is treating me. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/16/12 at 1:42am
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Didn't have time for the train in and back from Northeastern so decided to run today and will lift tomorrow. Ran the same 3.2 mile route on Commonwealth Ave. Legs were tired and I was pretty miserable. Both cause of the deadlifts and in all honesy I really didn't want to run today. Still managed to cut 10 secs off from Wed. Went 27:16 ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/19/12 at 8:07am
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Missed my workout on Sunday cause I spent the day getting my taxes done and writing a paper for the most useless class in all of history. So I did Sunday's workout today and pushed Monday's to tomorrow.
3 X 12 Hanging knee/leg raises between each of the following exercises
Snatch - 5 X 3 @ 95, 115, 140 (3 sets) Felt pretty good. Snappy and quick.
Strict Overhead Press (5/3/1 w/170lb base)
5 x 70
5 x 85
3 x 100
5 x 125
5 x 135
? x 145 - got 8 reps. Didn't go nearly as well as last time and really grinded out the 8th. Thinking my snatches and hanging leg/knee raises took a little extra out of my shoulders.
Lat Pulls - separate handles - 5 x 12 @ 100
DB Incline - 5 x 12 @ 60 (4 sets, only got 10 reps on the 4th set), dropped to 50 and finished with a set of 12. This killed me today. Was supposed to do these after snatches but the two benches I needed were in use. Oh well.
Going to throw at Harvard later tonight. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: vonguinness
Date Posted: 3/19/12 at 8:45am
 ------------- jammin on the one. |
Owls63 wrote:Posted By: Owls63
Date Posted: 3/19/12 at 12:02pm
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Just got a little throwing work in. Man, picking up the Olympic hammer after any amount of time off is a real shot at your confidence. Took about 18 or so throws. Felt good towards the end.
Took 12 or so lwfd throws. Nothing spectacular. Nice to knock the dust off. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/20/12 at 8:17am
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So today's workout wasn't fantastic. I figured yesterday's throwing session didn't help my squats today. I hit all my numbers but didn't really try to go for anything extra. Don't think I had it in my tank anyways. Squats (5/3/1 w/a 290 lb base)
5 x 115
5 x 145
3 x 175
3 x 230
3 x 245
? x 260 - Hit 3. Brought it down for 4 and thought better of it and just left it on the safety bars.
Hyperextensions - 5 x 12 @ 55
Leg Extensions - 5 X 12 135(3 sets), 140(2)
Abs - 2 X 25 for the following:
Sit ups, bikes, leg raises, fallouts
Gonna throw some more tomorrow. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/21/12 at 6:08am
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Another crappy workout today. Def. beat so decided to get in the gym and get my major stuff done and skip accessory stuff. Wanted to throw again tonight so it made sense.
Hang Clean and Press - 5 x 3 @ 135, 155, and the plan was 3 sets of 190. Did my first two reps and realized it wasn't gonna happen so I knocked it down to 175 and finished the first set. Then did 2 more @ 175. Positive I took out of it was that I felt like I was moving through mud but I still managed to be kinda quick.
Bench (5/3/1, week 2, 240 lb base)
5 x 95
5 x 125
3 x 145
3 x 190
3 x 205
? x 215 - hit 6 reps. Just a bit tired today. Thought 7 or 8 was coming but still hit my prescribed numbers.
Skipped DB Military Press and DB Rows. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: thegnome
Date Posted: 3/21/12 at 6:38am
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Hope you don't mind some unsolicited advice.....Drop down to 2 times/week for the rest of this cycle, use either option Wendler lists. If you feel better when you are finished with the cycle either do it again that way or go back. I think with all the stuff you have going on right now you will overtrain. School, new family, 3 or 4 days plus throwing = too much. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Owls63
Date Posted: 3/21/12 at 12:44pm
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Will give it some thought. Was hoping to get through this and one more month then adjust when my season started. Esp. because I know come the fall I won't be able to train as much as I would like due to the little one on the way. Who knows, maybe two times a week will actually make me more efficient? Anywho, went out and threw some oly hammer. Took 3 one turns, 3 two turns and then a bunch of 3 turns until my hand hurt and I tried to hard and started losing technique. Then banged out 8 100 yard sprints. (I call them sprints, others would call them a slow man jogging) ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/24/12 at 3:05pm
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Ran 2.5 this morning. Was supposed to get to 3 but ran out of time and had to go to a school outreach function. Dusting off the Nike Zooms tomorrow and getting a track meet in. This will be interesting. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/02/12 at 6:19am
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So last week was miserable. I threw at a track meet on Sunday and did horribly (shot/disc were a joke and hammer was less than acceptable). Woke up Monday with an awful fever which laid me up for the week. Couldn't eat for a couple of days, lost like 5 pounds and still not sure I have all my strength back. Got back in the gym today and my squating proved that theory correct.
Squat - 290 lb base
5 x 115
5 x 145
3 x 175
3 x 230
3 x 245
? x 260 - Zero. Have done at least 3 the last two times I put this weight on. Has to be residual sickness. Threw 225 on and banged out 3 to at least get the movement in.
Hyperextensions
5 x 12 @ 50
Leg Extensions
5 X 12 @140
Abs - 2 x 25 for: Sit ups, bikes, leg raises and fallouts
Howard sucks ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: dl_buffy
Date Posted: 4/02/12 at 7:45am
Been there, hated it. Hard work putting that weight on in the first damm place...grrr ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: Owls63
Date Posted: 4/03/12 at 6:59am
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Agreed. I just gotta keep working at it. It will come back. Hang Clean and Push Press combo - added my wraps back in.
5 x 3 @ 135, 165, 185(3 sets) - cleans felt snappy. Pushes not so much
Hanging leg raises and knee raises - did a set during each rest
3 x 12
Bench Press - 240 lb base
5 x 95
5 x 125
3 x 145
3 x 190
3 x 205
? x 215 - 5 with a 6th getting some help. Strenght isn't quite back yet but feeling better
DB Military Press - 5 x 12 @ 45
One Arm DB Rows - 5 x 12 @ 60
Reverse Curls - Gotta keep the wife interested in me - 5 x 12 @ 55
One Arm Tri Ext - 5 x 12 at some random weight I couldn't figure out on the machine I was using. Probably sets somewhere between 30/40lbs
------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/06/12 at 12:15am
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Continued to ride the struggle bus as I attempted to deadlift yesterday. Been a tough week. Hopefully today's workout will be a bit better. As for yesterday: Deadlift - 325lb base
5 x 135
5 x 160
3 x 190
3 x 260
3 x 275
? x 295 - pulled 3 reps. Expecting 6-8. Grip gave out on me big time. Think I may start wrapping in for my last set. My forearm palpation lab probably didn't help my grip out either. Oh well. Next week will be better.
Prone Hamstring Curls - 5 x 12 @ 115
Leg Press - 5 x 12 @ 270
Abs - 2 x 25:
Sit ups
Bikes
Leg Raises
Fall Outs ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/07/12 at 5:29am
|
Finished this crappy workout week with a relatively ok work out. Here's hoping next week is better than this week.
Snatch
3 x 5 @ 95, 115, 135(3 sets)
Strict Overhead w/ 170lb base
5 x 70
5 x 85
3 x 100
3 x 135
3 x 145
3 x 155 - didn't feel too great. Happy to just get my prescribed amount of reps.
Hanging leg and knee raises - 3 x 12 for each during the rest period for the above exercises
DB Incline Press - 5 x 12 @ 55
2 Handle Lat Pulls - 5 x 12 @ 100 (85 for last 6 reps on set 5)
Triceps Pushdown and Reverse Preacher Curls - 5 x 12 @ 110/35(2 sets) 45(3 sets)
Overall not the greatest week but I basically got through it (minus the squat debacle). Thinking the fever from the week before screwed me. Like I said above, hopefully I come back strong next week. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/09/12 at 4:44am
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This week is starting so much better than last week. Not great, but much better than last week. Good eating from Easter probably helped.
Squat - 290 lb base
5 x 115
5 x 145
3 x 175
5 x 220
3 x 245
? x 275 - got 1 rep. Was gonna try for 2 but wasn't quite there today. Considering I couldn't get 1 with 260 last week, this is good for me.
Reverse Hyperextensions - 5 x 12 @ 55lb db
Leg Ext - 5 x 12 @ 140
Abs - 2 x 25 for:
Sit ups
Bikes
Leg Raises
Fall Outs
Got to find some time to throw soon and start getting some more cardio in. Have exams and finals coming up starting this week. Gotta bear down and get everything done. Probably get out on Friday to throw cause I don't have class. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/11/12 at 4:46am
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Studied all day yesterday so moved yesterday to today. Will do deads tomorrow and take Friday off from lifting and just run. Plan on doing strict presses on Sat.
Hang Clean and Push Press
5 x 3 @ 135, 165, 190(3 sets with wraps) - Way better than last week. Cleans feel really easy. Press need a bit of work but happy with how this went.
Hanging leg and knee raises during each rest period - 3 x 12
Bench Press - 240 lb base
5 x 95
5 x 125
3 x 145
5 x 180
3 x 205
? x 230 - got 2. Was hoping for 4 but didn't have it.
DB Military Press - 5 x 12 @ 45 (4 sets), 40(last 2 reps on 4th set and 1 full set)
One DB Rows - 5 x 12 @ 60
Reverse Curls - 5 x 12 @ 55(1), 45(4) ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/12/12 at 11:49am
|
Took a test. Didn't fail so that's good. Then deadlifted cause I couldn't look at books any longer.
Deadlift - 325lb base
5 x 135
5 x 160
3 x 195
5 x 245
3 x 275
? x 310 - got 5 reps, first 4 were great, last one was a real grinder. I used wraps for the last set cause my grip failed on me last week.
Seated Hamstring Curls - 5 x 12 @ 130(2), 135(3)
Leg Press - 5 x 12 @ 270 (3 plates on each side, never sure what the carriage weighs so I go with the lbs I put on)
Skipped abs to eat lunch. Gonna get them in tomorrow after I run. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/13/12 at 7:20am
|
3.25 mile run on commonwealth. Tons of people so got a lot of lateral movement in there as well. First run in like 3 weeks cause of the sickness and some pain in the foot. Talked to a pt and upgraded my running shoes. Felt great. Finished in 27:33. Not my greatest time but with all the people and how much time it's been since my last run, I'll take it.
Abs - 2 x 25 for:
sit ups
bikes
leg raises
fall outs
Quick question to all you lifter types out there. I finished my last set of deads with wraps. Should I go to an over/under grip and lose the wraps or stick with double overhand and wrap in on heavier sets? I figure it's more of a personal preference but wouldn't mind some advice. It will be greatly appreciated. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/14/12 at 5:06am
|
Legs were gassed from yesterday. Must increase cardio. Hang Snatch
5 x 3 @ 95, 115, 145(3 sets w/wraps)
Hanging leg and knee raises during each rest period - 3 x 12
Strict Overhead - 170lb Base
5 x 70
5 x 85
3 x 100
5 x 125
3 x 145
? x 160 - 4 good clean reps. Shoulder was bugging me a bit so didn't attempt 5 but I think it's there.
DB Incline Bench - 5 x 12 @ 55 (11.5 on my last set)
Ran out of time and had to cut down my other three lifts. I banged out a set of each then took a 2 minute rest and did it again. Got through 3 rounds before I had to leave.
Two handle lat pulls - 3 x 12 @ 100
Reverse Preacher curls - 3 x 12 @ 55
Tri pushdowns - 3 x 12 @ 110 ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/16/12 at 9:56am
|
Deload squat week. Banged out squats, hypers and some light quad extensions. Ran 2 miles in 15:58. Feeling so much better than the beginning of the month. Gotta get out and throw. Exam tomorrow so probably after. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/17/12 at 8:37am
|
Deload day 2 - Hang clean and press up to 170 for sets of 3, no wraps. Then bench, db military, one are db rows, reverse curls and rope pulls downs (the last 3 were supersetted together). Then some abs. 2 x 25 for sit ups, bikes, leg raises and fall outs.
Exam done. One paper and one final to go and another semester bites the dust. Big day tomorrow cause we get to find out gender for our little one. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/18/12 at 4:32am
|
Nice little run on commonwealth. Weather is great. 3.25 miles in 27:22. Not great time wise but happy to just get the work in. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: vonguinness
Date Posted: 4/18/12 at 7:23am
|
I think you forgot something. ------------- jammin on the one. |
Posted By: Owls63
Date Posted: 4/18/12 at 10:25am
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Just got back from the appointment right now. Thought girl the entire time and turns out I thought wrong. We are having a boy! ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/20/12 at 8:29am
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Another 3.25 run on commonwealth on this gorgeous day in 27:05. Had to write a paper and start doing studying for my final next week. It was a deload day so I figured the run was ok. Got three weeks until Albany so I have to figure out what to do in the next couple of weeks. Might just lift the first 2 weeks of 5/3/1 then get a two or three light/speed lifts in the week before the games. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/23/12 at 6:48am
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So decided to back off of 5/3/1 for a while and do some lighter weights at a quicker pace. I move too slowly on my deads and squats and I must remedy this. So for today:
Squats - sets of 5 of 135, 155, 185(3), 205(2). Figured the volume isn't that bad to do seven total sets. Felt good and quick. It isn't heavy but I'll take it.
Leg Ext - 5 x 8 @ 130 - again tried to go as quick as possible but not out of control
Hyperextensions - 5 x 8 @ 25 - quick to the top, controlled to the bottom
Treadmill - One mile
Sprints - 10 - probably about 25-30 yards. Tried to hit max speed as quick as possible. God I am slow. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/24/12 at 9:45am
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Again, tried to go quick. Kept the weights low so I could see where I am at.
Hang Clean and Press - 7 x 3 @ 135 (2 sets), 155 (2 sets), 175 (3 sets) - Felt really snappy. Made sure to keep my elbows really tight for the press which is a problem I was having the last month or so. Focusing on that really helped and my presses felt the best they have since I added them. This pleases me.
Bench - 7 x 5 @ 135 (2 sets), 155 (2 sets), 165 (2 sets), 175 (1 set) - good enough
DB Military Press - 3 x 8 @ 60
One arm DB Rows - 3 x 8 @ 75
Pronated Curls - 3 x 8 @ 75, 65 (2 sets)
One Arm Tri Ext w/Rope - 3 x 8 @ 50
Treadmill - 2 miles - 16:30
Abs - 1 x 25:
Sit ups, Bikes, Leg Raises, Fallouts ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/25/12 at 7:44am
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Studied for a long time. Needed a break so I ran 4.2 miles. Took me just under 38 mins. Not super fast, just trying to get some miles in. Anatomy is so much, it was nice to not think about it for a while. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/27/12 at 3:26pm
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So had to make sure to get my workout in before my final for gross anatomy today. Burned energy equals a relaxed Howard during the test. Deadlift toay.
7 sets of 5 for speed. Went 135, 185, 225 (3 sets), 245 (2 sets) - Felt snappy. During my first set of 225 absolutely felt like I could have cleaned it easily. This pleases me. Nothing wrong with a 225lb clean at 197lbs bw
Hamstring Curls - 3 x 8 @ 150
Leg Press - 3 x 8 @ 340
Treadmill - Mile - 7:57 - Stopped early cause I had to get to the library to study. All in all, a good day ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 4/30/12 at 4:09am
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No school and no studying this week so I Finally got my lazy bleep outside and got some throwing done. Bunch of braemar, lwfd and sheaf. Felt like it was my first time throwing which is a bit of a negative but on the positive side, although I felt awful, I was right around last year's practice numbers.
10 40 yard sprints. Again, I move at the pace of a racing snail.
Mile on the track.
Good workout. Lift, throw and run tomorrow. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 5/01/12 at 7:46am
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So got the lift and run in today. No throwing as it's been a rainy day. Will hopefully get out tomorrow.
Clean and Press - 7 x 3 @ 135 (2), 155 (2), 175 (3) - felt super easy and quick
Squat - 7 x 5 @ 135, 155, 185 (2), 205 (2), 225 - Added a box for the last five sets. Its a shade under parallel for me. I just wanted to feel explosive and really drive from the bottom. Legs were tired but felt good.
Hanging Leg and Knee raises between each set of squats - 3 x 12
Bench Press - 7 x 5 @ 135, 155, 165 (2), 175 (3)
Reverse Curl and One Arm DB Rows combo - 3 x 8 @ 60/75
Treadmill - 10 mins - 1.21 miles
Abs - 1 x 30 - sit ups, bikes, fall outs ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 5/02/12 at 12:00pm
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So weather was better today and got out to throw. Bunch of LWFD and Sheaf. Nothing great, just happy to get the reps in.
Buddy of mine called and said, hey lets check out this boxing gym. It was one of those classes so I figured sure, get a little cardio in and check out some nice scenary. Well I was def. wrong. Some sadistic dude dominated me for an hour. It was a nice crosstrain. Killed my shoulders and gave me some good core work.
Deads and snatch tomorrow. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 5/03/12 at 9:30am
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Was going to take it a bit easier today after yesterday's workout but said screw it. The wife has my day calendar filled up pretty good the next 2 or 3 days so I wanted to get a solid lift in.
Snatch - 7 x 3 @ 95, 105, 115(2sets), 125(2 sets), 135
Deadlift - 7 x 5 @ 135 (cleaned it to see how it felt), 185 (cleaned it), 225(3 sets, tried to clean it at first, pop wasn't there), 245(2 sets)
5 X 12 - Hanging leg ext during each rest
Strict Over Head Press - 7 x 5 @ 85, 95, 105(2 sets), 115(2 sets), 135 - ended with a struggle. All that stuff yesterday killed me. Glad to work through this
5 x 12 - hanging knee raises during each rest
Incline DB Bench - 3 x 8 @ 75
Pronated Curls - 3 x 8 @ 70
Tri Push Downs - 3 x 8 @ 130
Shoulder IR/ER - 3 X 8 @ 20 - shoulder's been bugging a bit. I need to start doing these more. I had my right one scoped a few years back and it bugs me every now and again. Need to always include these.
Figured why not finish it off with a run. Treadmill - 2 miles - 16:02
Absolutely toasted. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 5/14/12 at 12:56pm
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Albany games - finished third behind JVG and Berby. Fantastic games with fantastic people.
Lightweights followed this order.
Caber - 55 degrees. This event continues to be the bane of my existence. I make tiny baby steps but there is zero consitency. I get antsy and pull late rather than run with it.
WOB - Easy comfortable clears up to 14, th en I banged the hell out of the bar 3 times at 15. Would have been a pr. It's there.
Heavy Hammer - 64-5ish - better than anything last year.
Light Hammer - 83-10 - again better than anything last year. Still not good. Made a slight adjustment on my foot placement cause I think I was blocking myself. I need to get a bit more up and a little less horizontal
HWFD - 36 - Very good season opener for me. Felt good. Still need to get lower
LWFD - 53-3 - Close to my lightweight pr and lightyears ahead of where I ended up last season.
Braemar - 28-9 - all upper body. I can never seem to engage hips properly. Must drill more
Open Stone - 37-5 - LW pr. Really happy with this because I know there are a ton of technique issues here. Sam Grammar helped me work on some cues while we waited to sheaf. Big thanks to him. Gave me some great stuff to work on.
Sheaf - I hate sheaf. That being said I had my best pulls ever. Cleared 20 really easily. Was gassed by the end though and 24 wasn't gonna happen. It's there and I will continue to work this event until it isn't my weakness ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: vonguinness
Date Posted: 5/16/12 at 9:17am
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yo man. ------------- jammin on the one. |
Posted By: Owls63
Date Posted: 6/14/12 at 4:37pm
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So I am finally back. The last month has been miserably busy with me not making enough time for myself. Today I started to fix that. School has been destroying me and the wife and I just moved (making it much harder to get to the gym because I have to jump 2 buses and get on the train) A solution has presented itself in a cheap gym, 1 mile from the house. Got the membership the other day and started lifting again today.
Also, made some adjustments to my program. With all the studying and exams I have going on right now, I can't dedicate myself to 4 days a week lifting. Wanted to cut it to 2 but thought I would give 3 a try. Add a couple of early morning runs in there and I can get done all I want.
6/14
Clean and Press - 3x5 @ 135, 155, 185 (3 sets) It amazes me how these always feel great. I love hang cleans.
3 sets of 12 of hanging leg and knee raises during rests
Squat - sticking with 5/3/1 - went back a month in training and started over
5 x 115
5 x 140
3 x 170
5 x 215
5 x 225
5 x 240 - prolly had 2 more but legs were shaking. So much for feeling good.
Bench
5 X 95
5 X 120
3 X 140
5 X 175
5 X 190
8 X 200 - my moobs are gonna hurt
One arm DB rows/Revers Curls - 3 sets each of 70 for rows and 50 for the curls
Close grip pull downs/rope pulls - 3 sets each of 120 for the pulls downs and 100/90/90 for the ropes
Abs - 1 x 25 - sit ups, bikes, leg raises, fall outs
------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 6/14/12 at 4:43pm
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Also, threw in Rhode Island last weekend. No lws so made a cameo appearance with the ams. I forgot how heavy 56 lbs was. Also forgot about the constant badgering about throwing farther when I was fat. They are all just jealous of my body...
HWFD - 23-7 - not bad considering its been 2 plus years
LWFD - 47-8 - almost threw up in my mouth writing that number. Gonna chalk that up to a lack of practice
Braemar - 29-7 - still can't find 30
Open Stone - 36-4 - Not awful, practice needs to happen
Hammer - 63-7 - not good. Must get longer and maybe actually lean back a little
Caber - 85 degrees - control is getting better with every games
WOB - 11 - smashed 12 2 times. Think I had the power/height (Also, quick mention of witnessing Zolk's wr. Absolutely amazing. )
Overall, a fun day. The after party was even better. Sherry Cotter is a master chef and if you ever get the opportunity to eat her cooking, I would suggest dropping everything you have and taking her up on the offer. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: TheJeff696
Date Posted: 6/14/12 at 7:59pm
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Nice job dude! I knew you still had it in you. Also, on the database you are listed as Mark Howe. Flattering I know, but you may wanna change that haha What is the next game I'll see you at? ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Owls63
Date Posted: 6/14/12 at 8:43pm
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Flattering for me, a real shame for him. I will get in touch with Kate to try and fix it.
As for my schedule, looks like my next def. games is Glasgow Lands on the 21st. Hoping to do Bill's on the 14th but if the wife says we gotta go shopping for baby furniture then I lose. Roundhill can't happen because I have wayyyy to much work to do for school. Then Quechee is out (probably) as that's close to baby time. Gonna try to do Scotland but it's gonna depend on how the wife feels.
What's your schedule look like? ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: TheJeff696
Date Posted: 6/14/12 at 9:04pm
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Dang, I cant do Glasgow Lands unfortunately as I will be in Iowa with Meaghan and her family. I am doing Round Hill, Bills, maybe Cape Cod, Maine, Quechee, and then Loon assuming I am invited back. Scotland is a probably and same with Heron, CT ren faire. I just hope we can go to a game with Hurricane Harvey. It's not a games unless you guys are goin at it hahaaha ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Owls63
Date Posted: 6/15/12 at 3:36pm
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Ran 3 on the treadmill. 24:57. Not bad for only doing like 2 runs in the past month or so. So far so good on re-starting workouts. Gotta get in the gym early tomorrow as I have to hit the road for NJ for a christening. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 6/16/12 at 11:01am
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Gym is close so I ran there and back today which got me 2 miles of cardio in. SOHP
5 X 65
5 X 85
3 X 100
5 X 125
5 X 130
5 X 140 - last rep was a grinder. Def some soreness from the other day's bench that hurt me here.
Hanging leg and knee raises - 3 x 12 during rest periods
Incline DB Press - 3 x 8 @ 75
Military Press/Chest Fly combo - 3 x 8 @ 40 for military and 25 for the flies. Yikes this was hard after the other presses.
Shoulder Internal/External Rotation - 3 x 12 @ 20 for each
Abs - 1 x 25 - Sit ups, bikes, leg raises and fallouts ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 6/18/12 at 8:26pm
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Just got finished at the gym. Tons of school work to do but I have to make sure I get my workouts in. I think it helps me study. Kind of kills off all the nervous energy. Plus I have feeling like a fat slob. 6/18
Snatch
5 X 5 @ 95, 105, 3 X 5 @125 - that was easy. Will bump up a bit more than I had originally planned for next week
Abs in between sets - straight crunches and lateral crunches - 3 x 15
Deadlift
5 x 125
5 x 160
3 x 190
5 x 235
5 x 250
5 x 270 - felt really good today but didn't want to push it first day back so I just hit the numbers and went about my business (looking really handsome the entire time)
Back Hyperextensions - 3 x 12 @ 45
Lunges - 3 x 12 @ 70 - my bum is sore
Reverse curls - ez bar - 3 x 8 @ 50
Hammer curls - 3 x 8 @ 30
Skull crushers to close crip - 3 x 8/12 @ 60
Abs - 1 x 25 of sit ups, bikes, leg raises and fall outs ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: vonguinness
Date Posted: 6/18/12 at 10:13pm
obv. ------------- jammin on the one. |
Posted By: Owls63
Date Posted: 6/20/12 at 6:03pm
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Ran. Was going to go outside and run but almost died on my walk home today cause of the heat. Went to the gym and got 2.4 in 20 mins. Wanted to go 3 but honestly didn't have it in the tank today. It's hot. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: TheJeff696
Date Posted: 6/20/12 at 6:41pm
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I went outside to do physical things...and hated every second ahahaha you're smart ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Owls63
Date Posted: 6/25/12 at 5:55am
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6/21
Clean and Press - 3x5 @ 135, 155, 190 (3 sets)
3 sets of 12 of hanging leg and knee raises during rests
Squat - sticking with 5/3/1 - went back a month in training and started over
5 x 115
5 x 140
3 x 170
3 x 225
3 x 240
4 x 250 - prolly had 2 more but legs were shaking. So much for feeling good.
Bench
5 X 95
5 X 120
3 X 140
3 X 190
3 X 200
6 X 210 -
One arm DB rows/Revers Curls - 3 sets each of 70 for rows and 60 for the curls
Rope pulls/Assissted pull ups - 3 sets each of 120 for the pulls downs and
8 for whatever weight I could get 8 for
Was supposed to do shoulders sometime this past weekend but had a 3 day bachelor party and I think I may have gone and messed myself up lifting during that first week (felt like my shoulder came out a little during bench). My shoulder has been bugging me for a while now and it even hurts when I lightly throw a softball. Gonna talk to one of my professors who is an orthopedic shoulder specialist at MGH. Hopefully it's just muscular but it's the same shoulder I had scoped in college. We shall see.
------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 6/27/12 at 5:28am
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So a few days of inactivity have made my shoulder feel about 80%. My professor doesn't think it's anything too serious but I need to change my focus in the gym a little bit. Gonna take a few more days off and get back at it but I am going to add a ton of shoulder strengthening stuff. Also, probably going to keep away from competing until October. A bunch of the planes of motion of throwing still bother me without any wieght in my hand and I cannot afford a more serious injury. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: ATost
Date Posted: 6/27/12 at 5:40am
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Awww Howard why did you go and hurt yourself? October.. Well it is not going to be nearly as fun without you.
------------- "Stand in your own space and know you are there." |
Posted By: Owls63
Date Posted: 6/29/12 at 10:26am
|
Ali - it's not bad, I just don't think that I can hold a newborn with only one arm so I don't want to risk it. My season was going to be abbreviated cause of little optimus anyways. Ran 3 miles today in like 24:30. It sucked. Shoulder is feeling better everyday so I know it isn't that bad. I just have to focus on cuff strength to ensure no more injury. Also, don't be lazy when I bench and make sure I keep my scaps retracted (if I even bother benching again). ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: TheJeff696
Date Posted: 6/29/12 at 4:04pm
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Sucks to hear man but I know how shoulders go, smart to go the cautious route! I had my throwing arm scoped twice and it finally feels good. Hope to see you sooner than later! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Owls63
Date Posted: 7/06/12 at 2:20pm
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Shoulder feels a lot better. Got a run in today on the treadmill. Couple of miles in 16:15. Then did some shoulder rehab stuff. Felt good. No pain. Gonna start lifting again on Sunday. No bench though. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 7/12/12 at 9:20pm
|
Finally got my lifting in today. Modified things a bit cause of the shoulder. Started with cleans and they didn't bother me too much which was exciting. As for curls, well they are a bit of a problem. Spoke to my Prof. again and she thinks I may have torn my labrum again. Good news is, if I did there is no way it is as bad as when I had it scoped back in 2001. We shall see. I am helping her with a textbook she is writing (doing my first professional modeling). She is going to put me through a ton of stuff and we will see where it leads. Pretty sure its going to be a ton of cuff strength. Will let you know tomorrow.
As for today.
Hang Cleans - 5x5 @ 135, 155, 185 (3 sets) Snappy and quick, it seems no matter what I do these stay for me. Also, didn't hurt my shoulder one bit.
Haning leg and knee raises in between - 3 x 12 for each
Squats
5 x 115
5 x 140
3 x 170
5 x 210
5 x 225
5 x 240 - probably had a couple more in me but boy my legs were struggling after the cleans.
Calf Raises - 3 x 12 @ 70
Hyperextensions - 3 x 8 @ 80 lb dumbbell
Pronated curls - 3 x 8 @ 70
Supinated Curls - 3 x 8 @ 70
Hammer Curls - 3 x 8 @ 30lb dbs. Here is where the shoulder problems happened. Long head attatches on the labrum. Long head did not feel good after these.
Treadmill - 1 mile - 7:52 - this was just awful. Why I choose to run after squating is beyond me
Abs - 25 each for sit ups, bikes, leg raises and fallouts ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 7/13/12 at 11:12am
|
Good news - after the photo shoot my Prof and another therapist took a good look at my shoulder. They think it's more of an anterior capsule tightness issue more than anything else. I see a lacrosse ball and lots of rolling my future.
Treadmill - 3 miles - 24:18 - Legs were awful but felt good to power through this run
IR/EX - 3 x 8 @ 20/10
Cable cross overs overhand/underhand - 3 x 8 @ 40/20
Seated rows with two handles - 3 x 8 @ 55
Nice run and nice little stability day. Going to keep doing stuff like this every other workout to try and get ahead of my shoulder better. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 7/17/12 at 7:59pm
|
Was supposed to snatch today but shoulder still isn't ready. Gotta take it easy. Been rolling my pec and lats to try to loosen everything up and working a shoulder stretch my PT gave me. Feeling good just not good enough to throw a bunch of weight over my head.
Deadlifts
5 x 135
5 x 160
3 x 190
5 x 235
5 x 250
8 x 270 - felt good. Ditched the wraps and switched my grip up.
Abs during rest periods - 3 x 12 for hanging leg and knee raises
1 Leg Press - 3 x 5 @ 140 in plates
Hyperextensions - 3 x 8 @ 80 lb db
Tri extensions - v bar and one arm - 3 x 8 at random weights
Abs - 25 each for sit ups, bikes, leg raises and fall outs
Wanted to do some cardio but ran out of time cause of class and baby cpr class. Oh well, will run tomorrow. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 7/19/12 at 8:46pm
|
Treadmill - 2 miles - 15:58 - was supposed to do 3 but didn't have it in me. Blah Bent over Rows, seated rows, standing rows
Shoulder - IR/EX, front raises and some abduction
Cable Cross - Incline and Decline
Abs - 25 each for sit ups, bikes, leg ext and fall outs.
Weights were are for rehab purposes. Did 5 x 8 for everything except for the rotations. Did 5 by 12 for those. Feel pretty good. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 2/24/13 at 11:39am
|
So it's been a while since I posted and it's actually been a while since I lifted. Taking 18 credits over the fall, my wife and I having our first child and attempting to figure out what was wrong with my shoulder kept me on the treadmill and away from the weights. In regards to the shoulder, after the MRI, CT scan, Xray and Arthrogram, the good news is that none of the anchors from my labrum surgery in 01 have come loose. Bad news is that I have moderate arthritis in the glenohumeral joint of my dominant arm and another potential labral tear which isn't the greatest thing for a 31 year old. This diagnosis has led me to make a few changes. No more movements above my head and nothing where my elbows break the posterior plane of my body. And to save my right arm, I will now throw WOB with my left. I can still get strong and hopefully my new workouts keep me from missing time because my shoulder hurts. So new workout will be 3 days. Focus is on stabilty up top and lower body strength with a few oly movements. First 4 weeks are all building a base. High reps w/lower weights. Here was my first day back. Felt great. I forgot how awesome finishing a workout felt. Treadmill - 10 mins - 1.3 miles. Great warmup Hang cleans - 5 x 5 @ 135, 145, 155 (3 sets) decided to go w/o wraps and use a hook grip. Deadlift - 5x10 @ 155, 165, 185 (3 sets) - yikes, extra cardio Weighted Step Ups - 3 x 20 @ 55 Back Ext - 3 x 10 @ 35 Internal/External Rotation - 3 x 20 @ 20/10 I's and T's on a physio ball - 30 @ 3lbs Quick abs and another 8 mins on the treadmill to cool down. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: TheJeff696
Date Posted: 2/24/13 at 12:04pm
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Good to see you back my man! I am with ya on the shoulder nonsense. Good luck with it! Hows your weight? I am guessing like 170 by now with all that running! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: vonguinness
Date Posted: 2/24/13 at 12:39pm
|
YES. ------------- jammin on the one. |
Posted By: Hapy
Date Posted: 2/24/13 at 1:12pm
|
Nice Mark, In terms of overheads with the labral issues, I found kettlebells to be a godsend. Since the bell is closer to the shoulder, I was able to do overheads with them without any discomfort (something I cannot do with a dumbbell or barbell). Left handed WOB is great also, I have a bit more pop with my right, but have cleared my PR heights with both arms. Looking forward to sharing the field again with you! ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: Owls63
Date Posted: 2/25/13 at 8:10am
|
170 hardly Mr. Kaste. I have my winter coat on right now and have been hanging out around 202. Treadmill to work out some soreness. 2 miles in like 15:38. Solid run. Ran late this morning dropping off the little one so had to skip abs. Will get some random stuff done at work today. Probably just do whatever core work the PTs make the patients do. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: TheJeff696
Date Posted: 2/25/13 at 9:00am
|
202, I havent seen that since 6th grade ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Owls63
Date Posted: 2/26/13 at 11:05am
|
Still easing my way back into it. Upper body day. So many gym do%$he bags today. It was unbelievable. Oh well, gym bros have gotta get their pump on as well. Warm up - Treadmill - 10 mins 1.35 miles. Solid start Determined to get my back strong: Bent over rows - 5 x 10 @ 95 (2), 105 (3) Seated Rows - 3 x 10 @ 90 One arm rows - 3 x 10 @ 50, 45 (2) Floor press w/smith machine - 5 x 10 @ 105, 115, 135 (2), 105 - Yikes I am like a small child Serratus Punches - 3 x 20 @ 25 Cable flies - 3 x 10 @ 30 Hammer curls/pronated curls - 3 x 10 @ 25/40 Huge biceps, just huge Hanging leg/knee raises and some crunches Cool down - Tread mill - 1 mile in 8:15 ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 2/27/13 at 9:53am
|
Cardio and core day. Treadmill - 2.5 miles in 19:30. Wanted to run a 5k but ran out of gas. I think the lifting is a factor in that but no worries. I did a bunch of core stuff afterwards. Sit ups, bikes, fall outs, leg raises and some quick planks. Done and done. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/01/13 at 5:25pm
|
Warm up - Treadmill - 16mins - 2.11 miles Clean from the floor - 5 x 5 @ 135 (2 sets), 145 (3 sets) Squat - 5 x 10 @ 135 (2 sets), 155, 165, 175 - Holy difficult batman. Legs on fire, strong desire. Getting my Rocky on. Triceps - 3 x 10 for skull crushers, one arm pulls and v bar push downs. Getting swole, no big deal Shoulder Rehab - Internal/External rotation - 3 x 20 @ 20/10, I's/W's/T's on a swiss ball 3 sets of 20 Abs - 5 x 15 for straight crunches and oblique crunches Cool down - Treadmill - 1 mile in 7:55 (My brother and I are having a mileage off for the month of March. Keeps me lean and gives me something to harass him about after I dominate him) ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/02/13 at 10:08am
|
Cardio and core day again. 2 miles in 15:24. Legs were not too happy about this but it felt good to get it done. Then I did some sit ups, bikes, fall outs, leg extensions and planks. In and out. Quick, solid work out. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/03/13 at 4:32pm
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Deadlift day. Sticking with the high reps/low weights for this month trying to build up a solid base. Warm up - Treadmill - 2.14 miles 16 mins Hang cleans - 5 x 5 @ 135 (2 sets), 165 (2 sets) I know it's not huge weight but I am really happy where these are as they felt pretty easy. I am amazed at how well I pick cleans back up after not lifting for a while. Deadlift - 5 x 10 @ 165, 185, 3 @ 205 Step ups - 3 x 10 @ 55 Back Ext - 3 x 10 @ 45 Abs - 5 x 15 for straight and oblique crunches, 3 x 15 for weighted crunches and 3 @ 30 for twists Shoulder rehab - Internal/external rotation - 3 x 20 @ 20/10, I's, W's and T's on a swiss ball - 3 x 20 Toast but I feel great. I don't love these high rep workouts but I think they will pay off. After a 4 week cycle of this I will still have an 8 week block to try to build up some strenght before Albany. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/04/13 at 7:14pm
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Another cardio and core day. 3 miles in 24 minutes and then did a bunch of abs. Great way to work through the soreness of yesterday. Tomorrow may be a day off or I might run. Was supposed to lift but work has a motivational speaker coming in. An individual who lost both legs and an arm when he was 15 and now runs marathons etc. Didn't want to miss out on this. Sounds like a great experience. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/06/13 at 10:02am
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Warm up - 2 miles - 15:08 Bent over rows - 5 x 10 @ 95 (2 sets), 115 (3 sets) One arm rows - 3 x10 @ 50 Close grip rows - 3 x 10 @ 90, 105,105 Floor Press on smith maching - 5 x 10 @ 105 (2 sets), 125 (2 sets), 135 Serratus Punches - 3 x 20 @ 25 Cable cross flies - 3 x 10 @ 30 Hammer curls and pronated curls 3 x 10 @ 25/50 Abs - 5 x 20 for straight crunches and oblique crunches, 3 x 20 for hammer rotations and standing trunk rotations Cool down - half mile ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/09/13 at 5:12pm
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Snow messed up my plan so had to move things around. Solid hour of shoveling yesterday so I called that cardio and core. Moved squat day to today. May still deadlift tomorrow, will have to see how I feel. Can't do it on Monday cause of my work/baby schedule so if I can't tomorrow then I push it until Tuesday and keep my normal upper body day on Wed. Stupid weather. As for today Warm up - 2.13 miles in 16 mins Cleans from the floor - 5 x 5 @ 135 (2 sets), 160 (3 sets) Squats - 5 x 10 @ 135, 145, 165, 175, 185 - high volume squats make me wanna vomit 3 x 10 for skull crushers, close grip push downs and one arm ext Shoulder int/ext rotation 3 x 20 @ 20/10 I's, W's and T's on a swiss ball - 3 x 20 for each 400ish total crunches and plate twists. Gym closed before I could get my cool down run in ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/10/13 at 10:50am
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Deadlifts were not happening today. Legs were not ready for it so I just got a quick run in. 3 miles - 23:27. No time for abs. Taking Drew to his first party today. Big day. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/11/13 at 6:18pm
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Only had time for a run this morning. 3.15 miles in 25 minutes with a bunch of abs afterwards. Deadlifts tomorrow. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/12/13 at 8:58am
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Warm up - 1.33 miles in 10 mins Hang cleans - 5 x 5 @ 135, 155, 175 (3 sets) Deadlift - 5 x 10 @ 175, 185, 215(3 sets) - probably keep it here again next week as the last set was a grinder. Step ups - 3 x 10 @ 50 Back Exts - 3 x 10 @ 45lb plate Shoulder Int/Ext Rotation - 3 x 20 @ 20/10 I's, W's and T's on a swiss ball - 3 x 20 @ 2 lbs - good rehab exercise, shoulder is feeling pretty stable and relatively pain free Abs - 300 varios crunches, plate rotations, plate twists and some weighted sit ups No cool down run. My legs are not impressed ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/13/13 at 8:52am
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Warm up - 2.64 miles in 20 minutes Bent over rows - 5 x 10 @ 95, 105, 120 (3 sets) One arm rows - 3 x 10 @ 50 Close grip rows - 3 x 10 @ 105 Smith machine floor press - 5 x 10 @ 105, 115, 135 (3 sets) Serratus punches - 3 x 25 @ 25 Cable flies - 3 x 10 @ 40 Hammer curls and pronated curls - 3 x 10 @ 25/60 Random ab stuff throughout the workout. Some planks, some fall outs and crunches and some leg extensions Pretty beat right now. Been a hard few days. Tommorrow is a planned off day (yippee!) and it gets me back on my regular lifting schedule. ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/15/13 at 1:08pm
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Warm up - 2.12 miles in 16 mins Cleans from the floor - 5 x 5 @ 135, 155, 170 (3 sets) Squats - 5 x 10 @ 135, 155, 185 (3 sets) Skull crushers - 3 x 10 @ 60 V bar push downs/one arm exts - 3 x 10 @ 90/20 Shoulder Int/Ext - 3 x 20 @ 20/10 I's, W's, T's on a swiss ball - 3 x 20 w/2lbs Abs - 50 plate rotations in both directions w/35 lbs, 75 sit ups, a bunch of plate side to sides and wighted sit ups ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: Owls63
Date Posted: 3/16/13 at 8:46am
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Olympic hammer - about 20 throws. My pride hurts Treadmill - 3.5 miles - 27:45 ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |
Posted By: TheJeff696
Date Posted: 3/16/13 at 8:52am
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back in the saddle again! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Owls63
Date Posted: 3/20/13 at 9:42am
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Snow sucks. Threw my plans all out of whack. Liked the Tuesday/Wed/Friday lifting schedule last week so took Sunday off to relax with the wife and kid. Then the snow storm happened, day care got cancelled and I couldn't make the gym yesterday. Blah. So deadlifts today, possibly back tomorrow but more likely on Friday and squats on Saturday. Was hoping to not lift past Friday so I had a better chance to not embarass myself when I throw on Sunday. Oh well. Hang cleans - 5 x 5 @ 135, 155, 180 (3 sets) Deadlifts 5 x 10 @ 155, 185, 215 (3 sets) - way better than last week Shoulder Int/Ext rotations - 3 x 20 @ 20/10 I's, W's and T's on a swiss ball - 3 x 20 @ 2lbs 50 plate rotations w/35lbs in both directions 100 crunches ------------- I swear to God I'm going to pistol whip the next guy who says, Shenanigans. |