a_welch503 WORKOUT JOURNAL

[.V.]

Thanks JM, it actually says I'm an idiot though. If one of the people I help with their workouts did that I'd be mad. It's not smart to lift while wheezing, coughing, have a rattley chest.

[Eric_B]

I'm sure you'd get that 5th rep if you weren't feeling sick. Don't sweat it, your numbers are looking great lately.

[JMike]

Yeah, but you're an idiot that wants it. Which is 100 times better than an idiot that doesn't, or even a normal that doesn't. It just reminded me of the guys that run 1 mile a day every day (for the last 20 years I think)?. Once he did it even though he had severe pneumonia. I think it was pneumonia. Can't quite remember.

[ajarvis]

Not smart, but when you're dedicated you're dedicated lol. You'd get that 5th rep if you were healthy

[maverick]

I've been lazy about stopping in the journals lately. just wanted to say that its great to see your numbers coming up, particularly the rows and becnhes. Keep it up man!

[.V.]

Thanks maverick and everyone else.

Funny, now that I don't really care about the numbers or physical appearance it's all coming together...go figure.

I suddenly had a need for increased speed and explosive power with some endurance and made the weight training reflect that by adopting an old football workout, designed to do just that. Yeah, 5x5 is older than God's dog and believe it or not, it still works. Or at least for me it is.

Oh yeah, and I feel much better today. Great actually. The bag is going to really take a beating tonight. Got a pretty decent mauling this morning.

Good news too. Maybe, just maybe, if I can afford it, I was told last night that I might be able to wrangle an invitation for a day of training with the Gracie brothers (private by invite only, and kind of expensive from what I understand). Ahhh the joys of lying on my back, on my side, on my stomach, with some guy's arm around my neck and my eyes bulging out, my joints twisted in pain...why the hell does that sound fun?

[.V.]

05-13-2007

Front Squat.....45, 55, 65
Squat.....85, 100, 115, 115
Dead.....145, 165, 190, 215, 240
OHP.....110x3x4
Cable Crunch.....120x3x8
Pull Up.....45, 50, 55, 60, 65

Cardio
Bag workout - The usual drills then mixed combination practice with everything I know how to do, concentrating on the stuff I suck the worst on.

Yesterday was intense cardio day but I had to skip it. The arrhythmia I occasionally have for a few seconds was with me for 9 hours. Didn't think doing intense cardio while in atrial tachycardia and having premature junctional contractions with 2 second pauses 12 times a minute was a good idea so I took a day off.

Felt much better today so did it all. Even though today was a light day, everything felt pretty heavy and I think a break is due. Can't really take one until at least mid may so I'll continue as far as I can with this 5x5 training cycle then reset it and start over without a real break. The lighter weeks are kind of a break.

Friday health check. Blood pressure good. Heart rate good today. Weight up 1.6lbs this week to 196.6. Neglected to tell her about last night's episode. Did make an appointment for a full physical in May with full blood work and everything else.

That's a good job with the 65 lb. added weighted pullup for 5 reps on the 5th set if I am reading your journal correctly.

[.V.]

Yes sir, that's how I do them. All sets are 5 reps unless noted otherwise. It appears that taking a light week and heavy week on dead lifts and pull ups was a good idea. Today the pullups, although feeling heavy, were quite manageable. Especially since it was the last thing I did for the morning workout.

[arbit]

U got some crazy ass lat strenght Andy, keep it up !

[.V.]

Thanks arbit, but the wall is getting closer. Time to reset the program is very near.

04-15-2007

4x5 + 1x3
except where otherwise noted.

Front Squat............45, 55, 65
Squat......85, 100, 115, 130, 155
Row.......120, 135, 155, 175, 205
Bench.....120, 135, 155, 175, 200
Curl......................110x3x4
Skull Crusher.............110x3x4

Bag workout
Drills/combinations

End of week 8 today. Day off tomorrow, just cardio and training someone else wanting to get started.

[Eric_B]

Just wanted to tell you that you will bench 200 x 5 on Monday. No maybes, it's gonna happen. Git-r-done. :

[.V.]

How about Tuesday? I do believe I will. Thanks for the encouragement.

[.V.]

04-17-2007

Front Squat............50, 60, 70
Squat......90, 105, 120, 135, 155
Row.......125, 140, 160, 180, 205
Bench.....120, 135, 155, 175, 205
Cable Crunch..............120x4x9

All new PRs for me on either sets/reps/weight...some are all. Yeah, I've squatted more than today, but never as deep, going olympic style, touching hams to calves and got 155 for 5 before so I'm quite happy with it. I got stuck momentarily in the hole with the last rep, but pushed through it, made some embarrassing sounds, and got all planned work done. Yeah, I was belted for the last set but I'm still counting it.

Bench, messed up today. Was supposed to do 200 for 5 becuase it pinned me last week. Mistakenly put 205 on the bar and got them all. While recording it I realized it didn't look right and saw what I'd actually done. I'm happy today.

This workout got a really big WOOOOoooooooo
Heavy bag workout - not a chance. I have nothing left to give. Time to go eat, tan, get a nap, eat some more, then go do some stuff with my little girl after school before I teach my class.

[Eric_B]

That's awesome man. Congratulations, that's a big milestone.