Dr. G's Training Journal - Page 62

Garrett Smith · 02-08-2010, 11:28 AM

Friday 2/5/10: Prehab/rehab/stretching workout.

JumpStretch ankles
Hip flexor lifts off bench, 2sets x 5reps x 5sec each
Jumpstretch hamstrings
GHB raises, 2 x 7reps
Single leg hamstring stretch, 1min.
Single-leg 53# KB DL, 7reps
KB pistols, 35# x 7reps
Band scapular stabilization routine
RKC armbar to tactical TGU to Windmill, 35# x 1rep

--

Saturday 2/6/10: Gymnastic strength and 5/3/1 "5/3/1" day of standing press and weighted chin-ups.

DeFranco "Simple Six"
Shoulder mobility with band
Scapular stabilization with band
Lacrosse ball to pecs and teres minor

Rotated through three giant sets for warm-up:

Back-to-wall, free handstand to wall HeSPU 4/4/2 reps to free handstand
Chest-to-bar chin-ups, 5reps
Floor, tuck planche iso hold, 10sec.
Rings, muscle-up rows, 4/3/3 reps

(Standing press + push press + push jerk) warm-up: 35# x (5+5+5), 77 x (3+1+1)
Chin-up warm-up: BW x 5

(Standing press + push press + push jerk) work: 110# x (5+1+1), 120 x (3+1+1), 135 x (4+1+1+3 press-outs)
Weighted chin-up work: 5# x 5, 30# x 3, 55 x 4
Stretched hip flexors, hamstrings, piriformis between sets

BW chin-ups to total 50 reps for the day: 10/8 reps

50 total push-ups, chest-to-floor: 25/15/10, increasing total push-ups by 10 next workout having reached 25 (half of 50) in the first set

--

Sunday 2/7/10: 5/3/1 "5/3/1" day of back squats, GS KB work, and hip thrusters.

Jump rope, 250 bounces
DeFranco "Agile 8"
Hip mobility sequence

Back squat warm-up: 45# x 10, 111 x 5, 177 x 3

Back squat work: 235 x 5, 265 x 3, 295 x 3.5, failed on last rep and dumped it

Stretched upper body between sets

I have decided to drop the good mornings. I think they are a great idea and would likely help me a bunch, however, they always seem to aggravate my old middle back issue...this time is no different. So, I have decided to replace them with some GS KB work...maybe even increase my WORK CAPACITY at the same time!

2 times through this giant set:

GS KB work with 44# KB:
- Cleans, 1min. each hand, 21 RPM
- 1 min. rest
- Snatches, 1min. each hand, 18 RPM
GH sit-ups: 7reps
BB Hip thrusters: 210# x 5reps

--

Moving into 5/3/1 "deload" week. I leave for San Francisco on Thursday (to Monday), so I may be missing some deload workouts or subbing in other exercises just to do something...

Garrett Smith · 02-10-2010, 11:46 AM

On Sunday, my wife started coming down with something.

Monday 2/8/10: Rest. No workout.

Monday night, it seemed the baby was coming down with something.

Tuesday 2/9/10: Rest. No workout.

Tuesday, wife has a full-blown cold, sore throat, etc. Taryn is sick now, miserable last night, took three hours to get her to fall asleep.

Wednesday 2/10/10: Rest. No workout.

We decided to cancel the San Fran trip, as Taryn is diagnosed with ear infections on both sides, along with croup. No idea how it happened, but it is getting taken care of by the pediatrician (leave it at that).

I'm starting to feel a bit of tightness in my chest. No workout tonight. Tomorrow was scheduled as a traveling day (no patients), and I have decided to just stay home and take care of my ladies.

--

On a more training related note, I went looking for some other standards to get some good goals for my training...this is a cross-post of mine from another thread on this board I started:
http://cathletics.com/forum/showthread.php?t=5136
Powerlifting 82.5kg (181.8#) weight class

Back Squat
- 325# (Hoffman bronze) - done
- 350# (Hoffman silver) - working from 355# estimated 1RM on next 5/3/1 cycle
- 364# (2x BW) - hoping to hit this or the 367# at next PL meet in March
- 367# (Rip's advanced)
- 375# (Hoffman gold)
Bench Press
- 273# (1.5x BW) - hoping to hit one or both of these at next PL meet in March
- 275# (Rip's advanced)
Deadlift
- 400# (Hoffman bronze) - hoping to hit this at next PL meet in March
- 438# (Rip's Advanced)
- 445# (Hoffman silver)
- 455# (2.5x BW)
- 490# (Hoffman gold)

Weightlifting 85kg class:

Snatch
- 185# (Hoffman bronze) - done
- 200# (Hoffman silver) - only 6# away!
- 215# (Hoffman gold)
C&J
- 240# (Hoffman bronze) - only 2# away!
- 260# (Hoffman silver)
- 280# (Hoffman gold)
Total
- 192.5kg / 425# (Russian Class III, approx. Hoffman bronze total) - done
- 460# (Hoffman silver total)
- 215kg / 474# (Russian Class II)
- 495# (Hoffman gold total)
- 240kg / 529# (Russian Class I)

Other lifts:

Standing Press
- 155# (Hoffman bronze) - working from 160# estimated 1RM on next 5/3/1 cycle
- 164# (Rip's Advanced)
- 180# (Hoffman silver)
- 182# (1x BW)
- 205# (Hoffman gold)
Power Clean
- 264# (Rip's advanced)
- 273# (1.5x BW)

For someone with as diverse of fitness goals (some would say "fitness ADD", that's fine) as myself, these types of standards are much more realistic to me. Comparing myself to Olympic athletes seems like a quick road to disappointment, particularly since I don't "specialize".

FYI, I qualify as a Master's WL athlete as of this year.

Garrett Smith · 02-10-2010, 11:58 AM

On Sunday, my wife started coming down with something.

Monday 2/8/10: Rest. No workout.

Monday night, it seemed the baby was coming down with something.

Tuesday 2/9/10: Rest. No workout.

Tuesday, wife has a full-blown cold, sore throat, etc. Taryn is sick now, miserable last night, took three hours to get her to fall asleep.

Wednesday 2/10/10: Rest. No workout.

We decided to cancel the San Fran trip, as Taryn is diagnosed with ear infections on both sides, along with croup. No idea how it happened, but it is getting taken care of by the pediatrician (leave it at that).

I'm starting to feel a bit of tightness in my chest. No workout tonight. Tomorrow was scheduled as a traveling day (no patients), and I have decided to just stay home and take care of my ladies.

--

On a more training related note, I went looking for some other standards to get some good goals for my training...this is a cross-post of mine from another thread on this board I started:
http://cathletics.com/forum/showthread.php?t=5136
Powerlifting 82.5kg (181.8#) weight class

Back Squat - meet PR is currently 335.5#
- 325# (Hoffman bronze) - done
- 350# (Hoffman silver) - working from 355# estimated 1RM on next 5/3/1 cycle
- 364# (2x BW) - hoping to hit this or the 367# at next PL meet in March
- 367# (Rip's advanced)
- 375# (Hoffman gold)
Bench Press - meet PR is currently 260#, unofficial PR is 270#
- 273# (1.5x BW) - hoping to hit one or both of these at next PL meet in March
- 275# (Rip's advanced)
Deadlift - meet PR is currently 380#
- 400# (Hoffman bronze) - hoping to hit this at next PL meet in March
- 438# (Rip's Advanced)
- 445# (Hoffman silver)
- 455# (2.5x BW)
- 490# (Hoffman gold)

Weightlifting 85kg class:

Snatch - meet PR is currently 88kg (194#)
- 185# (Hoffman bronze) - done
- 200# (Hoffman silver) - only 6# away!
- 215# (Hoffman gold)
Clean & Jerk - meet PR is currently 108kg (238#)
- 240# (Hoffman bronze) - only 2# away!
- 260# (Hoffman silver)
- 280# (Hoffman gold)
Total - meet PR is currently 196kg (432#)
- 192.5kg / 425# (Russian Class III, approx. Hoffman bronze total) - done
- 460# (Hoffman silver total)
- 215kg / 474# (Russian Class II)
- 495# (Hoffman gold total)
- 240kg / 529# (Russian Class I)

Other lifts:

Standing Press - current PR is 155#
- 155# (Hoffman bronze) - done
- 164# (Rip's Advanced)
- 180# (Hoffman silver)
- 182# (1x BW)
- 205# (Hoffman gold)
Power Clean - current PR is 100kg (220#)
- 264# (Rip's advanced)
- 273# (1.5x BW)

For someone with as diverse of fitness goals (some would say "fitness ADD", that's fine) as myself, these types of standards are much more realistic to me. Comparing myself to Olympic athletes seems like a quick road to disappointment, particularly since I don't "specialize".

FYI, I qualify as a Master's WL athlete as of this year.

Garrett Smith · 02-13-2010, 06:40 AM

Thank goodness this is a deload week, so missing ALL of my workouts isn't a big deal at all.

Thursday 2/11/10: Rest. No workout.

Stayed home with the wife and baby to help take care of them, since I didn't have any patients scheduled due to planning on being in San Fran for the next five days (but I'm not going, obviously).

Friday 2/12/10: Sick.

I got sick today. Was planning on going in to work and seeing a couple of patients, but had to cancel them all. I believe this is the first sick day I've taken since starting in this practice ~3years ago.

Saturday 2/12/10: Sick.

I believe I'm over the hump on this one, the big hope is that I'm well enough to see patients on Monday (and start working out again Monday or Tuesday...).

Garrett Smith · 02-15-2010, 08:17 AM

I was definitely NOT over the hump on Saturday like I had thought. It is now Monday and I'm still running a mild fever of ~100deg F. This was a doozy. I'm definitely over the hump now, I think I pretty much broke the fever last night and the body aches are all gone.

Sunday 2/14/10: Sick. Rest. No workout.

Monday 2/15/10: Sick. Rest. No workout.

I'm hoping to be back working out on Tuesday.

Brandon Oto · 02-15-2010, 08:31 AM

You ever try megaloading vit. D when you get sick?

Garrett Smith · 02-15-2010, 12:00 PM

I have, didn't notice much before because it was only a minor cold, never really came to fruition.

This time, I should have, but I didn't have enough...the whole family (baby, wife, and I) was sick and I left the lion's share for them and stuck with probably around 10k units for the time.

I hadn't been sick in a long time. My guess is I was just due for it...that and working out hard with my non-deload week a couple weeks back, coupled with some really poor sleep lately just left me open to it.

My hope is that it was the flu (not just some cold, sure didn't feel like it) and I'll benefit from the immune system exercise over the long term...

Garrett Smith · 02-17-2010, 06:03 AM

Man. I'm over the fever, no more body aches, but I still have a ton of snot in me and my lungs are trying to cough up the remnants of whatever virus crap was down there. I feel pretty good in the mornings (I'm sure a cup of coffee + 1 aspirin is mostly responsible), but towards the evening I start to feel less well. This too shall pass.

Tuesday 2/16/10: Rest. No workout.

It is now Wednesday, I have not decided if I'm doing the gymnastics strength workout tonight or not. Busy day at work scheduled for today. The plan is to start a new 5/3/1 cycle this week. My entry to the Phoenix Highland Games, 2/28, was sent in yesterday...

Garrett Smith · 02-20-2010, 08:39 PM

Awwww...the (2/21/10) @F wOd is named after a (exploited by @F in his death) guy named "Garrett". It includes **75*RING*HSPUs**. I feel so honored to be forever (mildly) linked to such stupidity.

Is there another term that is worse than "jumping the shark"?

Garrett Smith · 02-22-2010, 11:15 AM

Wednesday 2/17/10: Gymnastics and 5/3/1 "5" day of weighted dips at OPG.

First workout back. This one went well...the following days, not so much.

6:30pm
Wrist prehab
2 up/down dogs + 2 hindu push-ups + 1 divebomber/"pump"

Gymnastics warm-up, rotated through 3 giant sets:

Floor, free handstand to back-to-wall HeSPU(s) to free handstand, sets went 4 / 3 / 3 reps
Bar, pull-up variations
- Tuck front lever pull-ups, 5reps
- Ext. tuck front lever pull-ups, 4reps
- Rings, ice cream makers, 5 reps
Floor, tuck planche iso hold, 10sec. x 3sets
Bar, pull-up variations
- Straddle-L chin-ups, 5reps
- L-pull-ups, 5reps

Rotated through sets:

Bar dips warm-up: BW x 10
Weighted bar dips based on 313# (185+128) max: BW x 5, 26# x 5, 51 x 8 - rep PR
Rings, eccentric-only straddle front lever letdowns, 1 rep per set of dips (7 total)
Stretched hamstring, piriformis, hip flexor each for 1 minute per side
Finished out 50 total dips: BW x 11 / 11

Shoulder prehab:

Wall extensions, 10reps
DB Cuban presses, 10#s x 10reps
Posterior capsule stretch
Rings, skin-the-cats, 2reps

--

Thursday 2/18/10: 5/3/1 power clean "5" day and prehab/rehab workout.

12:30pm at P&P

DeFranco "Agile 8"

Bar warm-up

Power clean work: 135# x 5, 155 x 5, 175 x 5

Breathing heavy is still not feeling so hot, so I decided to just do the minimum, especially since I was doing two workouts in one day.

From Kelly Baggett's "7-day Vertical Jump Cure" free PDF:

Leg raise progressions, 3sets x 25reps (1st set done alternating legs bent knees, last two sets done with both legs same time bent knees), OOPS did too many reps
Ab bridge, 2 x 30sec., hands set one hand length forward of normal plank hand position (base of hands where tip of fingers end in a normal plank position)
Side bridge, 1 x 30sec. per side, done on elbow/forearm with legs straight
Alternating glute march, 2 x 20reps (10 per side)
Seated hip flexor, 2 x 5reps with 3sec. hold at top
Standing hip flexor, 2 x 5reps with 3sec. hold at top
Advanced bilateral glute bridge, 2 x 10reps with 3sec. hold at top
Bulgarian split squat hold, 45sec. each side
Kneeling rectus femoris/quad/TFL stretch, 30sec. per side

Other stuff:

JumpStretch hamstring and ankle
GHD raises, 4reps (3 holes) and 8reps (4 holes)
Scapular stability exercises with thicker red band

--

Friday 2/19/10: Rest. No workout.

Unable to fit in a workout this day. Also really coughing up a bunch of phlegm. Maybe subconsciously saving my energy for the big workout tomorrow as well.

--

Saturday 2/20/10: Gymnastics warm-up and 5/3/1 "5" day of weighted chin-ups + standing press + front squats.

DeFranco "Simple Six"
Shoulder mobility with band
Scapular stabilization with band
Lacrosse ball to pecs, lats, and teres minor

Rotated through three giant sets for warm-up:

Back-to-wall, free handstand to wall HeSPU 4/3/2 reps to free handstand
Chest-to-bar chin-ups, 5reps
Floor, tuck planche iso hold, 10sec.
Rings, muscle-up rows, 3/3/3 reps
Squeezed in DeFranco "Agile 8" between these sets

Front squat warm-up: 45# x 10, 135 x 5, 155 x 5

(Standing press + push press + push jerk) work (based on 165# max): 95# x (5+1+1), 110 x (3+1+1), 125 x (3.5+1+1+3 press-outs)
Weighted chin-up work (based on BW + 128# max): BW x 5, 10# x 5, 35 x 5, did the minimum
Front squat (based on 325# max): 190# x 5, 220 x 5, 250 x 2.5
No stretching done today
Did not complete the 50 total chin-ups today
Did not do the 60 push-ups today

I could tell this workout was going to suck in the warm-ups. My snot-laced breathing and heavy lungs didn't help the whole issue, neither did my coughing. Chalking it up as a "get 'R dun" workout and leaving it at that. Workouts will be changing somewhat after the HG anyway...

--

Sunday 2/21/10: Rest. No workout.

Meant to squat today. Also had a HG practice I wanted to go to. Also wanted to go to yoga (I think I've missed three weeks in a row now).

I skipped it all. I think I need more rest and less training right now, to speed getting this cold/flu leftover garbage out of my system before the HG this coming Sunday.

It is almost Monday lunchtime and I'm still not decided on what I'm doing for a workout today, if anything at all.