08.01.05

Workout 2005-07-31

Posted in Workout Logs at 12:47 am

I’m gonna sleep well tonight.

I actually slacked off all week. I’ll call it a premature, unplanned break week. I had planned a break week soon, anyway, and work caught up with me so I wasn’t making the time for my workouts. I suppose, if I was going to take a rest week soon, this past week was the week to do it.

In any case, I made myself do some max tests today rather than just pick one of the 3 lifting workouts I do in a week. I’m glad I did. The huge gains I’ve made in the last month lend some credence to the theory that I’m maintaining (or gaining) weight because of muscle. That and the bigger forearms and popping muscles help me remember that I’m not just duping myself.

It also takes the edge off of the fact that the damnable scale told me 300 today. That’s mostly from last night’s heavy drinking for a friend’s going away party. :)

In any case, this is what I managed to do during today’s workout. I’m impressed with myself.

(I’m leaving out the warmup sets.)

Squat 185#x12
Wide grip bench press 150#x13
Romanian deadlift 150#x12
Underhand-grip bent-over row (barbell) 150#x4

Obviously these aren’t one rep max tests, but just finding out how many times I could lift the particular weight. From experience, the various formulas out there for estimating 1RM are fairly accurate for me.

Now what these numbers were about a month ago…

Squat 135#x8 (on July 3rd)
Wide grip bench press 135#x8 (June 23rd)
Romanian deadlift 135#x8 (on July 3rd)
Underhand-grip bent-over row (barbell) 95#x8 (on June 23rd)

So estimating 1RM from those numbers gives me a 75% increase in squat, 33% increase in bench and romanian deadlift, and a 40% increase in the row. I think the fact that I’m recovering from a torn quad and hamstring is the reason for the huge increase in my squat. It’s back up to (estimated) 275. My all-time one rep max is 305 so I’m close to getting back there.

I should be able to hit over 200 on bench, though in the past estimates have put me there and I just couldn’t get past 190. I’m making that a goal for August. I hope to bench (any kind) 200 or over at least once. I suspect I’ve identified my arms as the weak point and using a wide grip helps that issue a bit. I’ve certainly never been able to do 13 reps with 150 pounds before with a regular grip bench press.

07.24.05

Workout 2005-07-23

Posted in Workout Logs at 1:03 am

Muscle Workout C
—————-
Barbell Squat 4-6×4 150#x4/150#x4/150#x4/150#x4
Deadlift 4-6×4 150#x5/150#x5/150#x5/150#x5
Romanian Deadlift 4-6×4 150#x4/150#x4/150#x4/150#x5
Dumbbell Single-leg Calf Raise 4-6×4 10#x4@/10#x4@/10#x4@/10#x4@

07.22.05

Workout 2005-07-21

Posted in Workout Logs at 12:02 am

Yep, I slacked yesterday.

And I suppose I slacked a bit today. Didn’t do the other stuff, just the heavy lifting.

Muscle Workout B
—————-
Close-grip Incline Barbell Press 4-6×4 135#x4/135#x4/135#x4/135#x4
Underhand-grip bent-over row (barbell) 4-6×4 105#x4/105#x4/105#x4/105#x4
Wide-grip Bench Press 4-6×4 150#x4/150#x4/150#x4/150#x5

07.20.05

Workout 2005-07-19

Posted in Workout Logs at 12:26 am

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 4@

Forward Lunge Elbow to Instep 1@

Leg Cradle 8@

Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 10 min

Muscle Workout A
—————-
High Pull 4-6×4 95#x6/95#x6/95#x6/95#x6
Snatch-Grip Deadlift 4-6×4 150#x4/150#x4/150#x4/150#x4
Dumbbell pullover 4-6×4 25#x6/25#x6/25#x6/25#x6

Weighted Swiss-ball Crunch 4-6×4


Regen C
——-
Aerobic flush 12-20
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

07.19.05

Workout 2005-07-18

Posted in Workout Logs at 12:54 am

Today’s workout was entirely some movement prep and soccer. We won, 9 to 6. It was an entirely un-satisfying because the other team started out being complete dicks and playing dirty. I’m only slightly consoled by the fact that, despite playing dirty they still didn’t win.

It’s really kinda sad, because this is the last team in the league. They’ve yet to win a game. What makes it especially sad is that after our first game against them, we had respect for them. They played well, had a lot of good shots and just generally weren’t gelling as a team (it’s their first season, as far as I know). After this game, we know they’ve basically turned to dirty tactics to get a leg up… and it doesn’t help them one bit.

They suck, but not because they’re not good at soccer.

07.18.05

Workout 2005-07-17

Posted in Workout Logs at 12:33 am

Yes, another somewhat slacky weekend. Skipped Friday, moved Saturday, and cut back a little.

Muscle Workout C
—————-
Barbell Squat 4-6×4 135#x6/135#x6/135#x6/135#x6
Deadlift 4-6×4 135#x6/135#x6/135#x6/135#x6
Romanian Deadlift 4-6×4 135#x6/135#x6/135#x6/135#x6
Dumbbell Single-leg Calf Raise 4-6×4 0#x6@/0#x6@/0#x6@/0#x6@

07.14.05

Workout 2005-07-14

Posted in Workout Logs at 11:11 pm

Goofing off made me short on time, so I just did the lift workout, skipped all the movement prep and regen.

Muscle Workout B
—————-
Close-grip Incline Barbell Press 4-6×4 125#x6/125#x6/125#x6/125#x6
Underhand-grip bent-over row (barbell) 4-6×4 95#x6/95#x6/95#x6/95#x6
Wide-grip Bench Press 4-6×4 135#x6/135#x6/135#x6/135#x6

Bar Rollout 4-6×4

07.13.05

Workout 2005-07-13

Posted in Workout Logs at 10:11 pm

A combination of rain and slackerdom turned today’s workout into some Regen and that’s about it. Plus I’m amazingly sore, so I kinda felt the need to back off a bit.

07.12.05

Workout 2005-07-12

Posted in Workout Logs at 11:24 pm

A somewhat truncated Movement Prep and Regen because of time.

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@

Forward Lunge Elbow to Instep 1@

Leg Cradle 8@

Drop Lunge 8@
Lateral Lunge 8@


IF Practice
———–
Soccer ball control (optional) 10 min

Muscle Workout A
—————-
High Pull 4-6×4 95#x5/95#x5/95#x5/95#x5
Deadlift 4-6×4 135#x6/135#x6/135#x6/135#x6
Dumbbell pullover 4-6×4 25#x5/25#x5/25#x5/25#x5

Weighted Swiss-ball Crunch 4-6×4 ??

Regen C
——-

Aerobic flush 12-20

Foam roll self massage 8 reps ea

Reach, roll and lift 5

90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@

Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

07.11.05

Workout 2005-07-11

Posted in Workout Logs at 11:47 pm

Another win. This team was (stress, was) undefeated this season. We shut them out the first half, final score was 7 to 4 in our favor.

Move Prep A
———–
Hip Crossover 10@
Inverted Hamstring Stretch 5@
Hand Walk 5
Backward Lunge + Twist 5@
Knee Hug Lunge 5@
Forward Lunge Elbow to Instep 4@
Leg Cradle 5@
Drop Lunge 5@
Lateral Lunge 5@

IF Practice
———–
Indoor soccer 1 hour

Regen A
——-
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea