Jason's Log

[trainerty]

Interesting routine you have going. I would be interested in seeing your stats (body comp wise) every week or every other. You must be eating a truckload of food to keep the caloric count up.

Keep at it

[gcs118]

Tossing up 185 on the bench after a 6 month hiatus is great! Not to mention the SLDLs.

[Klinger]

Thanks Greg. I'm so into clean & press and DB benching that I don't even miss the flat bench. My form is gawd-awful, too.

Ty - thanks for stopping in. My routine is odd. It looks random but it's designed to emphasize the whole spectrum - speed, endurance and strength. That means various forms of cardio and weights (steady runs, walks and intervals; circuits, high-rep days and low-rep days, etc.).

My stats these days are 36 yo, 5-11, 180 pounds, size 33 waist with a body fat percentage I'd peg at around 12-13%. I am eating a boatload, but I'm hoping my weight drops a couple pounds now that I'm committing to slashing my sugar intake.

[gymgirl]

Originally Posted by Klinger

Here's the WOD I put together. I split it into two sets of circuits with 6 exercises in each circuit.

Circuit One (Terrible Twenties)

Jumping pull-ups 20 reps
All with 75-pound BB:
Hang clean 20 reps
Squat 20 reps
Bent-over row 20 reps
Push press 20 reps
Sit-ups w/8-pound medicine ball 20 reps

Circuit Two (Fractious Fifteens)

DB row 50x15
Flat DB bench 40x15
Face pull 75x15
Overhead 1-arm DB tri extension 20x15
DB curl 30x15
DB swing 45x15

Thought I was going to hurl at the end. Note to self: Do not finish workout with DB swings.

oh i like the looks of those circuits, especially the terrible twenties! nice work klinger! :

[Klinger]

Lots of catching up to do on the log updates…

Feb. 23

12-minute run to get loose

Clean & press 115x5, 135x1, 150x1, 165xMISS
Overhead squat: 95x15
Squat with a 60-pound DB on traps: 60 reps
Speed hang clean: 4 sets of 115x3
Suitcase deadlift: 110x5 each side
20-inch box jump: BWx12, BW+20x10, BW+30x8
One-arm clean & press with 60-pound DB: 3 reps each side
Standing DB press burnouts: 25x25

Feb. 24

60-minute power walk: 4.39 miles

Feb. 25

Homemade T-bar row: 100x12, 105x12, 110x12, 115x12
DB scarecrow: 15x6
Plate front raise: 45x10
Hammer curl: 30x12

Feb. 26

2.25-mile run
Half-mile jog followed by six intervals:
.15 miles at 9 mph - .10 miles at 6 mph (1.5 miles)
Quarter-mile jog

DB floor press: 65x5
Strive chest press machine: 130x10, 140x8, 150x6
Overhead cable tri extension: 70x12, 70x12

Whew! That’s all four days.

Hi Jason,

I see a trend here with those DB on traps squat workouts. What's next? 70 lbs. for 70 reps. I'm waiting for the 100 lb. DB x 100 reps.

[Klinger]

Originally Posted by pierini

Hi Jason,

I see a trend here with those DB on traps squat workouts. What's next? 70 lbs. for 70 reps. I'm waiting for the 100 lb. DB x 100 reps.

Oh, you may be waiting a while for 100x100.

[gcs118]

Jason..glad to see you've been keeping up with the fitness scene and now the journal too. Keep up the good work man, I'm thinking of snatching an idea or two from you.

[Klinger]

Hey Greg - steal anything you want. I do it here all the time.

Feb. 27

1.25-mile run to limber up.

I worked on squat form. I've been doing high-rep squats with plates and DBs for so long that it took me a while to find the groove. I'm strong out of the hole and weak at the midpoint, so I'm guessing that's a quads issue.

BB squat: 185x3, 205x2, 225x1, 235x1, 245x1
BB sumo deadlift: 225x8
BB standard deadlift: 300x2, 300x2
Good morning: 135x6

[Klinger]

Feb. 28

3-minute warmup jog
9 minutes of intervals: 45 sec @9.5 mph/45 sec @ 6.0 mph (6 repeats)
3-minute cooldown

Push press: 115x8, 135x5, 145x3
Situps: +20x20
Hypers: +20x12
Assorted rotator cuff exercises with 10-pound medicine ball
DB push press: 50x8 each side

[Klinger]

March 2

58 and sunny in March. Yay!

HIIT: Step sprints
Sprint up a flight of 55 steps & jog back down
3 sets (a set is 7 sprint ups/jog downs)

DB flat bench: 60x6, 60x6
Cybex close-grip low row: 150x8, 160x6
Farmer's walk with 100-pound DBs: 4 sets (a set is 24 paces)
DB curl: 40x7
DB hammer curl: 30x12
DB side raise: 30x5

[Klinger]

March 5

20-minute run: 2-minute warmup, then 16 minutes of increasing speed by a tenth of a mile per hour (5.4-8.3). 2-minute cooldown.

Core work

Superset: Hypers BW+25x12/Left oblique hypers BWx12/Reverse hypers BWx12/Right oblique hypers BWx12
Good morning: 115x15
Suitcase DL: 110x8 each side
Leg raise: BW+15x12
Plank: 1:22
Cobra position: 1:35

Assorted stretching of the hams, glutes, quads, calves & lower back

[trainerty]

Training after a run is pretty harsh I would imagine. You have a lot of posterior work in your regiment. Is there a reason? Not crit'ing I happen to like a more posterior based regiment. Why are you doing "hyper extension"? It's pretty rough on the vertebraes to say the least (especially weighted). Is there a specific reason for them?

[Klinger]

I wasn't aware hypers were tricky for the spine. Hmmm. Well, with good mornings and DLs I guess I don't really need them.

To answer your Q about the posterior work, my goal is to build up a good support system in the lower back for everyday life. Plus, the more posterior work I do the more quickly I seem to recover from squatting and deadlifting.

[minime]

hyper extension is bad for your back? i thought they were good for building a stronger core. Darn.