Training log

[Jake 99]

Sorry, you're right, I did not specify. My recommendations would be primarily for increasing performance. The only things I would tweak if you were interested in fat burning (losing weight) or weight gaining would be your caloric intake. Your CHO would still be a percentage of your body weight and still be roughly 60% of your daily diet.

That's where I thought you were coming from and if I wasn't in the Air Force I would not worry about anything other than performance. However since my PT test involves a waist measurement and at 6'3" and 240 I am almost always concerned about putting size on my waist.

with that in mind, here is my typical day/diet:

0400 - preworkout drink
0430-train
0530 12oz milk
0615 cup o joe
0730- 1/2 carton egg beaters
0930- 1/2 tub cottage cheese
1200- left over dinner
1400- fruit (usually 2 apples)
1800-dinner usually pretty clean/balance. Meat/veggies/rice or potatoes
1930- try to find a snack.

Total calories are probably 2500ish

 

[Dirt27]

Using the diet I recommend should not increase your waist size. It is more about having the energy to complete your exercises and your daily routine. Try it for a few weeks and see what happens. I still would recommend eating your egg beaters and cottage cheese closer to exercise completion and not so much later, as replacing lost nutrients should be done as quickly as possible. What are your training goals?

 

[Jake 99]

Using the diet I recommend should not increase your waist size. It is more about having the energy to complete your exercises and your daily routine. Try it for a few weeks and see what happens. I still would recommend eating your egg beaters and cottage cheese closer to exercise completion and not so much later, as replacing lost nutrients should be done as quickly as possible. What are your training goals?

My training goals are: lean out some but continue to get stronger. The end goal is increased strength.

15 Oct 2012

Strict Press

155x5
175x3
195x4

120x10, x5 sets

Chins

bwx10, x3 sets

Treadmill 1.5 miles 12:00

overhead ex/curl

12/8, x3 sets

front/side/rear

12/8, x2 sets

 

[Jake 99]

16 Oct 2012

Deads

385x5
440x3
495x2

still beltless, pretty pleased so far.

Cleans on the minute

235x1, x10 sets

RDL

238x8

Finished this cycle a week early cause I'm PT testing next week. Yes I run that slow that I'm worried about lifting slowing me down that week.

 

[Dirt27]

So I have spent the past few days thinking about your training goals...lol...and in my opinion, if you are looking to lean out some, I think you are working with loads that are too heavy. I would recommend lightening the load and increasing reps to 12-15/set, do 4-5 sets and rest 30-45seconds between sets and then rest 2-4mins between exercises (though usually the timing between exercises is impossible!). This should also help with your PT testing. I like your interval training on the treadmill, how are you doing it? Increase/decrease speed? Incline? Both? Personally, I only adjust speed, 4mins walking about 3.5mph to reach steady state, then increase speed every 30-60seconds, work up to about 10mph (if I'm feeling fast!) then down to about 6, then back up again, then all the way back down to walking and cool down. It works for me and I like it because it is relatively quick as I'm usually pressed for time, I TRY and do this 3times/week but can always find an excuse to skip it! Obviously since it is intervals, you can adjust to your liking and continue to increase speeds/incline as you become more adapted. How often are your PT tests?

 

[Jake 99]

So I have spent the past few days thinking about your training goals...lol...and in my opinion, if you are looking to lean out some, I think you are working with loads that are too heavy. I would recommend lightening the load and increasing reps to 12-15/set, do 4-5 sets and rest 30-45seconds between sets and then rest 2-4mins between exercises (though usually the timing between exercises is impossible!). This should also help with your PT testing. I like your interval training on the treadmill, how are you doing it? Increase/decrease speed? Incline? Both? Personally, I only adjust speed, 4mins walking about 3.5mph to reach steady state, then increase speed every 30-60seconds, work up to about 10mph (if I'm feeling fast!) then down to about 6, then back up again, then all the way back down to walking and cool down. It works for me and I like it because it is relatively quick as I'm usually pressed for time, I TRY and do this 3times/week but can always find an excuse to skip it! Obviously since it is intervals, you can adjust to your liking and continue to increase speeds/incline as you become more adapted. How often are your PT tests?

Well, not a believer in the rep range changing, have done it in the past and really did nothing but make me weaker. The rest in between, absolutely. My question was geared more towards the nutirtional side of training. My intervals are usually 4 min warm up (3.5) then 60 sec intervals of 6 (jog) and 8.5 (sprint) for 5 or 6 sets then a 4 min cool down. Depending on score my PT test is either yearly or semi annually. Most of the time I score high enough to only take it yearly.

If I didn't have to worry about the PT test then my nutrition and training goals would be only performance based. However since my conditioning is somewhat suspect most of the year, and I have to get my waist below 35 inches for my test about 2 months out from my test I really start watching what I'm eating and ramp up my conditioning.

 

[Dirt27]

Lol, "somewhat suspect"!!! Yeah, I know many people are against raising reps. The reason I asked about your PT test is so that you could model your training around when you have to take it. For instance concentrate on speed or endurance for the three months leading up to and including your PT test. After that, for 3-4 months concentrate on something else (hypertrophy) then finally something else (power). Look up various macrocycles and microcycles for training. This should help keep your waist line down when the time comes for PT testing. Sorry, I know you just wanted the nutritional advice, got carried away, that recommendation has stayed the same! Well good luck next week, talk to you soon.

 

[Jake 99]

Lol, "somewhat suspect"!!! Yeah, I know many people are against raising reps. The reason I asked about your PT test is so that you could model your training around when you have to take it. For instance concentrate on speed or endurance for the three months leading up to and including your PT test. After that, for 3-4 months concentrate on something else (hypertrophy) then finally something else (power). Look up various macrocycles and microcycles for training. This should help keep your waist line down when the time comes for PT testing. Sorry, I know you just wanted the nutritional advice, got carried away, that recommendation has stayed the same! Well good luck next week, talk to you soon.

Thanks lots of good info there.

18 Oct 2012

CGBP

245x5
275x3
310x3

Incline/band pull apart

185x10/ monster mini x15
185x10/"
185x10/"

Tread mill, 2 miles

Dips/pull ups

15/10 x3 sets

ex/curl

15/8 x3 sets

 

[Jake 99]

19 Oct 2012

squat

310x5
350x3
390x2...so disappointed I stopped.

eliptical 15 min

GHR/Pull Us/spread eagle sit ups

8/5/15 x3 sets

 

[Jake 99]

22 Oct 2012 (deload)

Dead

315x5
335x5
360x5

Squat

245x5
270x5
290x5

 

[Jake 99]

23 Oct 2012

Strict

125x5
135x5
145x5

CGBP

195x5
210x5
225x5

Done with my deload...day 5 of water cut, waist is down about an inch.

 

[Jake 99]

25 Oct 2012

PT test...did well, ran the 1.5 miles in 11:10...not bad for this guy.

29 Oct 2012

Deads

340x5
390x5
440x8 (might be a beltless PR)

Cleans on the minute

245x1, 1, 1
225x1, x 7 sets

RDL

275x8
275x8
275x12

15 min treadmill 15 incline 3.3 speed

CSR

10, x5 sets

GHR/Pull ups/crunches

12/5/25, x2 sets

 

[Dirt27]

Congrats on your PT test...hope you get to wait the full year before you see it again!

 

[Jake 99]

Congrats on your PT test...hope you get to wait the full year before you see it again!

Yep did well enough that I get to test in a year...down side is I don't concentrate on running as much the rest of the year!

30 Oct 2012

Strict Press

135x5
155x5
175x7

125x10
125x10
125x10
125x8
125x8
125x4

Front/side/rear/chins

10/10, x3 sets

treadmill, 2 miles

Overhead ex/curls

10/8 x3sets

abs

 

[Jake 99]

1 Nov 2012

Squat

270x5
315x5
355x5

225x10
225x10
225x10

Snatch (every 30 sec)

135x1, x10 sets

not sure what is going on with my squat, it just feels herky, jerky. But I will squat more until it gets corrected!

Front squat/GHR/Back ex/pull ups/spread eagle sit ups

135x5/+25x5/+45x10/10/15 x 5 sets Done with no break until all 5 sets were completed.

 

[Jake 99]

2 Nov 2012

CGBP

210x5
245x5
280x7

Incline/band pull apart

185x50 total reps/monster minix15, x5 sets

Chins

10, x3 sets (125 total for the week)

 

[Jake 99]

5 Nov 2012

Deads

385x3
415x3
470x2 (abs gave out...at least I know what I need to work on)

Hang Cleans (2 reps every 30 secs)

225x2, x8 sets

RDL

275x8
275x8
225x12

Treadmill 15 min jog

GHR/Pull ups/abl wheel

10/5/10 x3 sets

 

[Jake 99]

6 Nov 2012

Strict

145x3
165x3
185x5...thinking of doing the next cycle with a regular bar instead of the axle...not sure if that will help my crappy strict or not.

125x10, x 5sets

Chins

bwx10, x3 sets

overhead ex/curls

12/8, x3 sets

 

[Jake 99]

8 Nov 2012

Squat

290x3
335x3
375x5

225x10
225x10

Ran out of time.

 

[Jake 99]

9 Nov 2012

CGBP

230x3
260x3
295x6

that is all...I'm fat, lazy and weak this week...will try to chang all that next week...

 

[Dirt27]

Hey, how's it going? Did you make it to the Michign State/UCON game last night? I was looking for guys playing softball in the background!

 

[Jake 99]

Hey, how's it going? Did you make it to the Michign State/UCON game last night? I was looking for guys playing softball in the background!

Nope didn't make the game...it started at midnight and my very pregnant wife would not have made it that lated.

12 Nov 2012

Deads

395x5
440x3
495x3

Hang Clean

185x3, on the minute for 9 minutes, 225x3

RDL

275x10
275x8
225x10

ring rows/ab wheel

10/10 x 3sets

 

[Dirt27]

Congrats! When is she due? Boy/girl? Just had my second boy a month ago Wednesday, he was 6 weeks early and was just released from the hospital Saturday...thought I was over the sleepless nights! Good luck!!!!

 

[Jake 99]

Congrats! When is she due? Boy/girl? Just had my second boy a month ago Wednesday, he was 6 weeks early and was just released from the hospital Saturday...thought I was over the sleepless nights! Good luck!!!!

Thanks, congrats on your boy! Glad to hear his is out and doing well. We are having twin boys...gonna be a lot of work but can't explain how excited I am. She will be 35 weeks on Wednesday. These 0430 training days may be tough to continue.

13 Nov 2012

Strict press

160x5
175x3
200x3

125x10
125x10
125x10
125x10
125x10

Chins

bwx10, x3 sets

Overhead ex/curl

12/8 x3 sets

 

[Jake 99]

15 Nov 2012

Squat

315x5
355x3
395x4

225x10
225x10
225x10

1 arm snatch(on the minute)

75x1 per arm, x10 sets

Good day of squating, hopefully all the beltless carries over to everything else.

 

[Jake 99]

16 Nov 2012

CGBP

240x5
280x3
310x5

Inlcine/band pull apart

185x10/monster mini x15 , x3sets

ran out of time.

 

[Jake 99]

18 Nov 2012

My training parter, who loves crossfit, is programming our weekend conditioning sessions, he came up with this:

20 pull ups
30 push ups
40 sit ups
50 squats

we did 5 rounds non stop took about 35 minutes. After we finished he realized we were suppose to do one round wait 3 minutes then start the next...that would have been easier...

19 Nov 2012 (deload)

Dead

315x5
340x5
365x5

front squat

135x5, x5 sets

GM/broad jumps

135x10/3 x3 sets

 

[Dirt27]

Haha, your workout on the 18th is going to make me laugh all day!

 

[Jake 99]

Haha, your workout on the 18th is going to make me laugh all day!

Glad I could add a laugh to your day...was pretty challenging to do it as one big set...

20 Nov 2012 (deload)

Strict

125x5
135x5
145x5

Push Jerk

185x5
200x5
200x5
200x5
200x5

Chins

BWx10, x3 sets

 

[Jake 99]

22 Nov 2012 (deload)

Squat

255x5
275x5
295x5

box squat (+orange short bands)

225x3
185x3
185x3
185x3

Deads (+orange short)

225x1
225x1
225x1
225x1
225x1
225x1/5 pull ups
225x1/5 pull ups
225x1/5 pull ups
225x1/5 pull ups
225x1/5 pull ups

Happy Thankgiving!!