Grunt11's Training Log

Discussion in 'Training Logs' started by grunt11, Nov 24, 2010.

  1. TangoDown

    TangoDown Member

    How often do you deadlift and rackpull? I assume you use rackpull as an accessory life for deadlift improvement?
     
  2. grunt11

    grunt11 New Member

    For quite a while I only did deficit speed pulls with about 60-75% of my 1RM plus chains of about 25% of my 1RM but seldom actually did regular Deadlifts or rack pulls. I mostly did some form of box squat. However, now I’m trying some sort of Max Effort pull (deficit, rack pull, regular sumo) every other week alternated with squats. For now I will keep doing a regular Sumo Deadlift every other week as long as I can keep adding weight.
     
  3. grunt11

    grunt11 New Member

    Well I’ve been getting tests done for why I’ve become so lethargic and unmotivated over the last couple years and got back my final set of labs which indicate that my total testosterone is 66 with the “normal” range being around 270-1070.

    Because it was so low they ran another set of labs to ensure it wasn’t caused buy my pituitary or hypothalamus and those labs say it isn’t so I’m going to go ahead and start the HRT today since everything I’m reading says at this low of a T level it’s going to go a long way to stop me from feeling like a worn out piece of crap every day.

    The Doc was actually quite surprised that I have been able to maintain the motivation to workout as much as I do and make the gains I have with such low levels. I think it also goes a long way to explain why I stalled in just one year using conventional weightlifting programs on all my major lifts and that why when I started Westside my lifts started going up again because of the addition of training my neural system better.
     
  4. Totentanz

    Totentanz Super Moderator Staff Member

    Exciting news then, once you get on HRT and it kicks in, you'll probably start making some serious progress compared to what you are accustomed to. What do they have you on? Androgel kind of sucks, so hopefully you're on test cyp injections. Injections might suck but they are the way to go if you want steady hormone levels. I'm assuming your insurance pays for a lot of it?
     
  5. grunt11

    grunt11 New Member

    Injections of test cyp and yes my insurance covers everything. They will also give me the injections pre-set for when I go on trips and even the upcoming 2 month deployment I have in August-September. Although they did say the some people have reported having their injections confiscated when they arrive and given back when they leave so I plan on hiding mine very well. I’ve heard they really don’t search all that closely when arriving anyway.

    If they don’t take my injections I may go on an HST cycle while I’m deployed since I don’t think the gym their will have chains or a way for me to use bands for speed work and I don’t know yet if max effort work will be possible since I don’t even know if they will have free weights or just machines.

    My main goal is to feel better in general but I do hope the side benefit is more productive workouts. Their goal is to get me into the high normal range somewhere around 900 or higher.
     
  6. TangoDown

    TangoDown Member

    2 month deployment? You still in the Corps?
     
  7. grunt11

    grunt11 New Member

    No, I got out of the Corps after 8 years in 89. Before that I was in the Navy Reserve and after the Corps I joined the Army National Guard and became an officer. I got out of that and eventually joined the Air Guard to get a Guard retirement and one thing lead to another and I ended up with a full time technician job.
     
  8. TangoDown

    TangoDown Member

    Damn, you were in the game a while. What were your MOS(s)?
     
  9. grunt11

    grunt11 New Member

    In the Navy Reserve I was just a Midshipman in NROTC at Oregon State University. In The Corps I started out as an 0331 (M60 gunner) but during my second enlistment was a Marine Security Guard (MSG) but don’t remember the actual MOS. In the Army Guard I was a Medical Service Corp Officer. And now in the Air Guard I’m a KC-135 Crew Chief. The way I see it is that someday I’ll figure out what I want to do when I grow up. ;)

    Well actually I have Retire . . . and it’s only T minus 4.5 years and counting, barring an early buyout offer I can afford to take since the government is going broke.
     
  10. grunt11

    grunt11 New Member

    I’ve neglected posting because my workouts were very haphazard due to needing to switch some things around. I made sure to hit the main lifts (ME and DE) for each day but the rest were hit or miss last week since I needed to do some running.

    When I went to get tested for my T level my blood pressure was 160 over 100 so I quickly dumped all “bad” stuff like salt and caffeine and started doing various runs almost every day last week. This week when I got my first shot it was down to 132 over 80 so I’m planning to keep doing tempo runs at least twice a week to help stay on top of things.

    Then there was the first shot. Holy instant energy Battman! I could feel it kicking in as I drove to work from then clinic Monday. Without a power rack I could only do RE work so I hit that pretty hard. Tuesday I did ME Squats but only one supplemental exercise which was more Squats but with chains since I seemed to be slowing down more near the top now rather than not making it off the bottom. I also did Hill Sprints and then a 2 mile run.

    Wednesday I did ME Bench and again now I’m finding I’m failing near the top so I also did heavy supplemental work with added chains. At work I did the rest of the RE work also running 2 miles in between.

    Most noticeable was that two weeks ago just the workouts alone would have left me feeling like I was in a train wreck every day and just short of dead by Wednesday night. Instead I felt like I had workout out but still very energized and nearly had to lock the door to my home gym and give a neighbor the key to keep myself form working out and overdoing it. However, I still couldn’t resist running again.

    It makes me wonder what the hell this is going to feel like when it builds up in my system to the level the doc wants.
     
  11. grunt11

    grunt11 New Member

    ME Squat Today

    BW = 177 lbs.

    Max Effort:

    Sumo Deadlift 135 x 5, 225 x 1, 315 x 1, 345 x 1, 385 x 1 (+5 lbs. PR)

    Hill Sprints (on the way to work # to be determined by the heat)

    Core work (PM at work)

    I’m sort of surprised I made 385 today because I still felt sore from Sundays DE Squat day.

    19 June Tuesday RE Bench, BW 1

    BW 176

    Chin Ups BW +10 lbs. x 8 +3 +3 +2 (16 reps) (20 sec rest)
    Incline DB Press 70 x 7 +3 +3 +3 (16 reps) (20 sec rest)
    DB Row 100 x 10 +3 +3 +3 (22 reps) (20 sec rest)
    Triceps Press Downs 70 x 12 +4 +4 +3 (23 reps) (20 sec rest)
    Cable Curls 90 lbs. x 12 +4 +4 +4 (24 reps) (20 sec rest)
    Lateral Raises 15 x 12 +4 +4 +4 (24 reps) (20 sec rest)
    Rear Delt Raises 8 x 12 +4 +4 +4 (24 reps) (20 sec rest)
    Hammer Curls 25 x 12 +4 +4 +4 (24 reps) (20 sec rest)

    This workout was actually an extension of the ME Bench workout from Monday. I only had the energy to do a few things at work on Monday so I finished up today.

    This was the first time I’ve done weighted Chin Ups or Curls close to 100 lbs. since I had tendonitis a while ago.

    18 June Monday, ME Bench:

    BW = 177 lbs.

    ME Bench:
    Bench Press Bar x 10, 95 x 5, 135 x 3, 185 x 1, 205 x 1, 225 x 1, 210 x 1, 215 x 1.
    Assistance:
    Bench Press w/chains 155 +70 lbs. x 5, 165 +70 lbs. x 5, 175 +70 lbs. x 5, 185 +70 x 4, 185 +70 x 3

    Just Because I Felt Stupid:
    Shrugs 135 x 15, 225 x 15, 315 x 15, 405 x 10, 495 x 5

    GPP:
    Hill Sprints (10 sec sprinting 50 sec walking back down) x 5
    Jogged 1.5 miles and walked .5

    After two weeks of failing at 225 if finally got it, although it’s not a PR I do consider it a milestone since it’s the best Bench since I had the shoulder impingement. I finished the rest of this workout the next day.

    I wanted to do 8 Hill Sprints but the 110 F started to get to me so I cut it short or I wouldn’t have been able to Jog which I need for my Blood Pressure.

    The good news is that today at the doc my BP was down to 122/80 from 132/85 a week ago and 160/100 two weeks ago. I hate not having a little food with my salt but I suppose I’ll get used to it.

    I did the Shrugs just because I hadn’t done any in a while and just decided to see how high I could go. I had a cut on my forehead from having hit it on a piece of equipment in the gym (I was at work) and when I got done with the 495 the blood was running down my face and half way down my shirt. A couple people were in there and did a double take but didn’t say anything. They just looked at me like I was a mutant or something. Most people at work already think I’m not playing with a full deck.

    17 June, Sunday DE Squat:

    Dynamic Effort:
    Squat (180 +70 x 2) x 12
    Sumo Deadlift (225 +70 x 1) x 10

    That was it since I increased the % of the bar weight I wanted to see how that felt later without the extra assistance work. Also since I’ve increased the GPP work I don’t want to overdo it. Although I haven’t been logging it I am stopping at the Gym at work several nights a week and doing some high rep leg curls and extensions to help recovery, likewise with some light band press downs and curls for my arms.
     
    Last edited: Jun 21, 2012
  12. grunt11

    grunt11 New Member

    ME Bench, Today:

    BW = 177 lbs.

    Max Effort:
    Bench Press Bar x 10, 95 x 5, 135 x 3, 185 x 1, 205 x 1, 220 x 1, 230 x 1

    Assistance:
    Bench Press w/chains (175 lbs. + 70 lbs. chains) x 5, x 4, x 4, x 1 (14 reps) (2 minutes rest)
    Close Parallel Grip Chin Ups BW +10 x 12 +4 +3 +2 +2 +2 +2 (27 reps) (20 second rest)
    Incline DB Press 70 x 10, x 9 +3 +1 (23 reps) (2 minutes rest between sets, 20 seconds between clusters)
    Supported DB Row 110 x 10 +3 +3 (16 reps) (20 sec rest)
    Triceps Press Downs 80 x 8 +3 +2 +2 +2 (17 reps) (20 sec rest)
    Cable Curls 90 x 12 +4 +4 +4 (24 reps) (20 sec rest)

    It felt good to workout again after 5 days off. We had a big inspection at work and there just wasn’t any way to make the time.

    My Bench keeps improving, another +5 lbs. again this week and it went up nice and smooth. I almost tried another at 240 but decided to leave some in the tank. 230 still isn’t a PR but it’s an improvement over what I lost with the shoulder impingement.

    This is the first week in as long as I can remember that all of my lifts improved either in weight or reps. This is the 3rd week since I started HRT and assuming I metabolized it like an average person (I doubt that since I seem to have a fast metabolism) my T level should be up from 66 to around 300. I have no doubt that’s where the improvements are coming from.
     
  13. grunt11

    grunt11 New Member

    ME Squat, Today:

    BW = 179 lbs.

    Max Effort:
    Squat Bar x 10, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 295 x 1, 330 x 1, 350 x 1, 370 x 1 PR

    Assistance:
    Concentric GMs 135 x 5, 225 x 5, 275 x 5, 295 x 5 +10 lbs. PR, 315 x 5 +20 lbs. PR

    I’m going to slowly add back in assistance exercises on my Squat/Deadlift days. I had stopped doing anything extra because I am alternately maxing the basic lifts each week and wanted to see how I responded to that much intensity. So far all my lifts have gone up +5 lbs. each week for the last three weeks so I’m going to keep doing the basic lifts for ME until I stall. I just wanted to check and see how adding an assistance lift would affect things. I was thinking this way I can test the effect of different assistance exercises when changing only one exercise at a time.
     
  14. _tim

    _tim Well-Known Member

    I love this, G11 - and clearly it's workin' for you. I think you truly just helped me figure this thing out. Thanks man!
     
  15. grunt11

    grunt11 New Member

    ME Bench, Today:

    BW = 178 lbs.

    Max Effort:
    Bench Press Bar x 10, 95 x 5, 135 x 2, 185 x 1, 205 x 1, 225 x 1, 240 x 1 (+5 lbs. PR)

    Assistance:
    Flat Bench w/chains 175 +70 lbs. chains x 5 x 5 x 4 x

    The rest to be continued at work

    I finally made it to a new Bench PR! The rep felt really good too. I’m pretty stoked since this is the first increase in my Bench since the shoulder impingement earlier this year, so now all my lifts are going up again.

    One thing I’ve done is switched to a medium grip rather than having my little finger on the ring. Besides feeling stronger there it sort of makes sense considering I’m not a big person so medium grip for me probably puts me in a similar position to a larger person using a wider grip. The medium grip keeps my forearms more vertical while still allowing me to keep my arms tucked in at the bottom.

    I haven’t been logging for a while but I have been lifting regularly. I had stopped logging because I was only doing my core exercises (ME, DE and first assistance) in the morning at home and finishing the rest of the assistance later at work.
     
  16. grunt11

    grunt11 New Member

    ME Squat, Today:

    BW = 178 lbs.

    Max Effort:
    Squat Bar x 10, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 335 x 1, 375 x 1 (+5 lbs. PR)

    Assistance:
    Will do at work

    That is my second Squat PR in a row alternating between Deadlifts and Squats each week for ME lifts. I was very tempted to add another 10 lbs. and go again since the reps was much easier than I expected, however as long as I can keep progressing by +5 lbs. every two weeks I’m not changing anything.

    I must admit I did hit the wall last week on the Deadlift after two consecutive +5 lbs. PRs. It was all I could do to get 90% off the ground.

    Well if you add up the total of my best lifts I finally hit 1000 lbs. today. I know it really doesn’t count since I didn’t do all the lifts the same day as in a competition but I’m getting closer to being able to do that. I had set a goal for myself that I would enter my first competition once I felt I could get a 1000 lbs. total so I’m going to start looking for a local competition I can enter a few months after I get back from my upcoming deployment.

    On a hypertrophy note I must be getting noticeably bigger. In the last three weeks I’ve gotten more comments than I can count. One supervisor started calling me “muscle man.” Another commented I should get bigger pants since my “A$$” is too big for the current ones, and these are my “FAT” pants. Another coworker commented on how “jacked” I looked.

    Add to that I had to wear my dress uniform (fitted when I weighed 165 about 9 years ago) and it was a chore. I couldn’t button the collar and had to hide that with my tie since I didn’t have one of those button extenders. My thighs barely fit in the pants and were so tight that you couldn’t see the crease where they were ironed. Luckily there was a table between me and the board members so that wasn’t obvious. On the plus side I forced me to sit up very straight since the coat was pretty tight. Also work related I just had to buy a new utility blouse since I almost couldn’t button the ones I have.

    However, the most motivating thing that happened was when I stopped at Wallyworld (Wal Mart) on the way home from work last Wednesday after switching back into my workout shorts and tank top. Within 2 minutes of walking in the door I already lost count of how many women/girls did double takes or just outright eyef**ked me. That’s sure as hell never happened before. Kind of disturbing though was a few of the girls were IMO a little too young to be showing that sort of interest. Changing times. . . .

    Off to do some Hill Sprints.
     
  17. _tim

    _tim Well-Known Member

    Outstanding, G11! The PR's keep coming and obviously the look is matching the increasing strength as well. You may have mentioned this previously - but how are you going to determine when to deload or do an SD of sorts?

    Keep it going, man! This approach is paying big dividends for you.
     
  18. grunt11

    grunt11 New Member

    Thanks Tim!

    I’m planning to deload when I stop progressing for two workouts on a main lift (Squat, Bench, Deadlift) but I will only deload that particular ME lift. However, my “deload” will be Westside style in that I won’t deload the completion lift but rather start substituting in an alternate but similar lift where my max is lower.

    So say I fail to progress on the Deadlift next week that will be two weeks in a row so I’ll switch my next ME Deadift to something like a Deficit Pull (less weight) or a Rack Pull (less ROM). I only plan on using one alternate lift at a time at first so I can test if that particular exercise helps my competition lift or not.

    I may also be forced to deload when I deploy since I don’t know if there will be power racks available. If not or maybe anyway I will switch to a maintenance routine and try to cut down from about 15% BF to 10% so that when I come back I can bulk more effectively. I’m toying with the idea of coming back (beginning of October) and trying to bulk up to 195-200 by about March or April. Theoretically I can get to 195-200 lbs. with only 15% BF but that would put me near my genetic limit and way over the 181 lbs. weight class if I decide to compete seriously.

    I’ll probably SD the last week I’m deployed so that when I come back I will be primed for bulking up.
     
  19. _tim

    _tim Well-Known Member

    Sounds like a great plan, G11. I'll be watching to see how this all works out.

    A sub-question - maybe I missed this, but are you in the military? Where are you deploying to?
     
  20. grunt11

    grunt11 New Member

    Yeah I’m in the Air National Guard right now. Previously I was in the Navy Reserve, Active Duty Marine Corps and Army National Guard . . . someday I’ll figure out what I want to do when I grow up.

    Actually I’m not only in the Air Guard (the one weekend a month thing) but my fulltime job is the same (crew chief or aircraft mechanic) but as a civil service technician.

    I’m going for two months to Al Udeid Air Base near Doha, Qatar. I’m actually hoping to forward deploy from there to somewhere else but have no I idea if they will need someone to do that.
     

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