PDA

View Full Version : KTM's Training Log


ktm_Wrench
07-22-2009, 11:31 PM
I've been out of the swing of things for a while and I decided to start myself a new log and get back on track. This summer has been busy/too much fun and training/nutrition has been put on the back burner. It's time to get things rolling again.

Goals: Gain strength and size while keeping myself injury free and healthy. I am hoping to incorporate a variety of GPP exercises to increase athletic and cardiovascular performance. Slow and steady linear progression is what this log is going to be all about.

Program: Jim Wendler's 5/3/1 Triumvirate. Not sure yet of what my accessory exercises will be, but I will have them up soon. Due to a bad shoulder I most likely will sub standing MPs for CG BP or Rows depending on Wendler's response. The program will be simple, that is for sure.

Nutrition: The majority of my protein will come from Eggs, Milk, Chicken, Tuna, and Shakes. Beef will be thrown in as much as possible. Try to get majority of fats from olive oil and nuts (tho milk and cheese will always be there). Carbs will be pasta, oatmeal, cereal, wheat bread, fruits, rice and potatoes (when i can). Zero high fructose corn syrup. I may get myself into the redpoint software depending on how my eating goes. Getting protein in will be the main focus.

I am going to be doing a lot of rowing, swimming, and running on the treadmill for GPP .

Supps: Protein, Creatine, Fish Oil, Glucoasmine, Multi and maybe ZMA.

I am going to be testing for my max these next couple days. It is going to be interesting to see how much my lifts have gone down. I lost ten pounds from going on a ten day road trip with little food...:(. I am looking forward to some solid progression.



I am ready to rock n roll.


-KTM


Starting weights (so far)

Bench- 170
Squat- 220

These numbers are VERY low...mostly due to poor sleep and terrible eating. I am hoping muscle memory and good eating will bring those numbers up very quickly.

ktm_Wrench
07-25-2009, 03:56 AM
I went and tested for my CG Bench max today and came out surprised. I guesstimated my 1 RM at 155 and hit 10 reps with 130. Suprisingly this comes out to be better than my BP..at 173 lbs. I am still going to knock that down to 160 lbs max.


So far it looks like my maxes are

Squat- 220
Bench- 170
CG Bench- 160
Deadlift- Will have tommorow


These numbers are very low-balled, but I figure it is better to start way low than even a bit high.

Gonzomedic
07-26-2009, 02:07 AM
Way to go KTM! Keep up the good work!

ktm_Wrench
07-26-2009, 09:12 PM
Thanks Gonzo.


Cycle 1 Week 1

CG Bench

65x5
75x5
85x3
95x5
110x5
125x12 174lb max

Not too shabby. :)

Dips
5x10

Chinups
5x5

The workout went well. At this point however I am not sure how much chin-ups will actually help my compound lift strength. I am going to take them out and spread 100 reps of chins/pullups throughout the week. I am a bit worried about depth with my Dips. I do them as far as possible without straining myself. Any deeper and I get a pain where my pec meets my bicep underneath my armpit.

ktm_Wrench
07-28-2009, 12:18 AM
Cycle 1 Wave A

Deadlifts

65x5
75x5
95x3
130x5
150x5
170x9

85x5x10

Hanging Leg Raise

3x8



Unbelievable workout. I am going to stick with boring but big from now on.

Nelson
07-28-2009, 01:48 AM
looks like you have a soild plan. you're are going to love the 5/3/1 style of training. very simple and effective.

ktm_Wrench
07-28-2009, 03:19 AM
Thanks Nelson! I had the 531 going a while back and made GREAT progress for two cycles. Then a sickness came and summer's vacations started and I got all off track! I am excited to get it going again! I considered trying out the triumvirate but the boring but big worked so well in the past that there is no reason in changing it.



I am going to try and hit 100 reps of pull ups throughout the week. For Bench day I will do a 5x10 Dumbbell Bench rather than the BBB just to make sure my shoulder stays happy.

Going swimming tomorrow!

KGM
07-28-2009, 08:40 AM
Nice to see you getting back into the gym. I think you will love doing the DB bench for your assistance. Are you doing any incline or overhead work?

ktm_Wrench
07-28-2009, 08:53 PM
No I am not KGM. Ever since I eliminated anything remotely overhead/incline my shoulder pain has been minimal--if any at all. I am thinking my shoulder issue started back in the Rippetoe days of MP every workout. Eventually I may decide to put them in, but for now CG bench is replacing military. My main goal right now is to stay with this consistently for a long time.

KGM
07-29-2009, 08:56 AM
I have had some shoulder issues in the past as well. I have been doing the shoulder rotation rehab which seems to help a LOT. I was also told on bench press to keep your elbow in (not flared out) and it would be less stress on the shoulders.... so I applied that idea to MP (keep shoulders in) and that also seems to help. I thought I would share that in case you decide to do any maybe it would help but...

Sounds like you have a solid game plan since bench and press hit many of the same muscles. Staying out of injury is the best way to make progress :)

ktm_Wrench
07-30-2009, 12:31 AM
Cycle 1 Wave 1

Bench

45x10
65x5
75x5
85x3
95x5
115x5
130x12 or 13

Dumbbell Bench

45x5x10

DB Row

40x5x10



Incredible workout. Felt great and strong! I am feeling VERY comfortable about my bench form--elbows in,rigid body, arched back--the whole nine yards. I brought in my grip to ring-fingers on the innermost ring. My shoulders felt happier than ever and I could concentrate on the muscles contraction more. DB rows were super easy. I will increase that weight next week.


:)

ktm_Wrench
07-31-2009, 03:39 PM
Cycle 1 Wave 1

Squat

45x8
85x5
105x5
115x3
130x5
150x5
170x5

Leg Press (dude needed the rack)

two 45s and one 25

5x10

Leg Extensions


I was exhausted. Form felt ok. I need to get the bar up higher to lessen shoulder strain. Depth was ok...2" above parrallel I'd say. I need a camera to tape form.
5x10 #5

ehopkins932
08-01-2009, 12:26 PM
good job getting back man. I know what you mean how its hard to eat 6-7 times a day during the summer and be sociable/have a girlfriend at the same time lol. A little advice though, if you go out at night and are usually missing later meals, trying eating more in the morning meals so that way to don't miss out too much.

ktm_Wrench
08-03-2009, 05:51 PM
Cycle 1 Wave B

CG Bench

45x10
65x5
80x5
85x3
100x3
115x3
130x9---PISSED. Wait...actually I just calculated it out and it is a 10lb PR! WTF?! 184 lbs!. I thought I didn't increase! YES! I almost got PINNED by rep
10.
5x10 @85lbs

Then my friend got there and I helped spot him for bench, so i didn't get my pull ups in. It is all good though. I may go buy an iron gym pullup bar so i can just do them at home.

Did some rope pushdowns

ktm_Wrench
08-04-2009, 02:15 AM
Did some swimming later tonight. It felt great.

20 laps freestyle
6 laps arms only
6 laps kickboard

ktm_Wrench
08-05-2009, 01:18 AM
Cycle 1 Wave B

Deadlifts

80x5
100x5
120x3
140x3
160x3
180x6

85x5x10

Abs

3x10 with 17.5lb plate

Some bicep crap

I am pretty dissapointed with my deadlift today. I was being watched by an old waterpolo coach while doing it--whom has chronic arthritis--and it really got in my head. I didn't push it as hard as I should have for fear of form issues and being lectured by the old dude. I did 3 reps, stopped. then did another spaced out three. I guess that counts. Still angry though.

ktm_Wrench
08-05-2009, 03:19 PM
Here is what the routine is looking like now.

Exercise Plan


5/3/1


1. CG Bench Press
CG Bench Press 5x10
Tricep Pushdowns 5x10

2. Deadlift
Deadlift 5x10
Hanging Leg Raises 5x10 +/-

3. Rowing Machine LI 25min
Stretching
Foam Rolling

4. Bench Press
Dumbbell Bench Press 5x10
Dumbbell Row 5x10 or Kroc

5. Squat
Squat 5x10
Hamstring Curl 5x10
Calves
6min at 15 3mph
4min at 15 2.5mph
3min at 15 2.0mph
2min at 15 1.5 mph

6. Swimming
Stretching

7. Off



I would like to add pullups in somewhere, but i am not sure where without hurting recovery. All cardio will be done low intensity for no more than 30 min. Shoulder rehab will continue.

Samsuperjew
08-05-2009, 11:33 PM
Cant really comment on it as far as effectiveness, but it looks like fun

ehopkins932
08-05-2009, 11:54 PM
Looks simple and effective...go figure it written by wendler. What are doing for shoulder rehab?

ktm_Wrench
08-06-2009, 01:41 AM
Shoulder Rehab has been included in my warm up. Shoulders have been feeling pretty good as of late, but I still want to do more. Right now my warm up protocol is looking like this.

Pull Aparts
Dislocates
Internal Rotations
External Rotations
Cuban Rotations

10-15 reps of each. I'd love to add in some more rehab stuff on off days.

ktm_Wrench
08-06-2009, 06:53 PM
Cycle 1 Wave B

Bench

3 min walk
Shoulder warm up
foam rolling

45x10
75x5
85x5
95x3
110x3
125x3
140x7 or 8 (don't remember) 177lbs

Dumbbell Bench
45x5x10 Easy

Dumbbell Row
55x5x10 Easy but felt great

Bicep Curls
30x3x8

I don't really understand why my bench decreased so much. Last week I hit 130lbs 13 times.

ktm_Wrench
08-07-2009, 02:18 AM
Swam a bit today

25 or so laps in about 12:00

ktm_Wrench
08-10-2009, 03:07 PM
Went dirtbiking this weekend. All was going well until I hit a large rock and basically flipped. I landed on my shoulder and rolled a couple times. I went to grab the bike to pick it up and accidentally touched my wrist to the still spinning tire---luckily it just tore some skin off. So I am sitting here now on Cycle 1 Wave C of the 5/3/1 and am unsure what to do with this incredibly sore shoulder. I am hoping I didn't tear anything...but it is sure popping and snapping with movements. I am thinking i am going to take this week as a deload and hit it hard next week---if my shoulder is ok.


:(

Fleinz0pp
08-10-2009, 06:26 PM
oh, that's unlucky :( Hope it's gonna recover well!

ktm_Wrench
08-13-2009, 03:14 AM
I am at my college orientation today in Davis and I had my first meal in the dining commons. Can you say quality steak, mashed potatoes and green beans? Buffet style too! i am going to have protein coming out my ears this next school year! :)

B.Money
08-13-2009, 12:21 PM
Damn lucky bastard! :D

ktm_Wrench
08-17-2009, 03:37 PM
Off to do 5/3/1 Cycle 1 Wave D

As you may have noticed I used this last week as my deload. We'll see how this worked for me. Zero activity----mainly because iv been so busy and had an achey shoulder from my motorcycle accident.

Im going to hit it hard and Ill report back later!

120x5
135x3
150x1+


Lets see what happens!

ktm_Wrench
08-18-2009, 10:27 PM
CG Bench

120x5
135x3
150x4

B.Money
08-18-2009, 10:41 PM
sweet work man, hows the shoulder?

asderpolip
08-18-2009, 10:57 PM
can sit up burn my fat from my stomach? Any one have tips for me???

ktm_Wrench
08-19-2009, 06:15 PM
Deadlifts

95x5
115x5
135x3
150x5
170x3
190x5

95x5x10

Lat Pull Down

Light 3x8

DB Curls

Situps w/20lbs
3x10




Bmoney my shoulder is feeling 100%. Only 5 lb increases on all my lifts for next cycle.

B.Money
08-31-2009, 11:49 AM
haha so thats why all you guys are taking that stuff, now I see.

I don't see a problem with changing up rep ranges. Good luck with everything man, at least I don't know enough about tendinitis to comment, but I am sure if you just keep tweaking things you will find something you are happy with.

ktm_Wrench
10-12-2009, 03:57 PM
Squat

175x3x5

Reverse Leg Curl

3x8

DB Rows

60x4x6

DB hammer Curls

35x3x8
27.7x3x8

Abs
3x12 w/32.5 db


Time to smash some shit. I now have all the food in the world to stuff my face.

B.Money
11-26-2010, 10:50 PM
Hey man hows everything going? Been awhile.