Am I on the road to overtraining??? Lets find out! tim8956's log

[tim8956]

Currently training for pararescue in the Air Force.

Current Routine: Smolov + cals + conditioning

Current diet: eating everything in sight (mostly clean) -trying to hit at least 4500 cals a day-

Current Supplements: Creatine, Multivitamin, Vitamin D, 3 Protein shakes a day (whole milk)

I'll answer all questions if anyone has any.

2.20.2013

"Believe you can and your halfway there" - Theodore Roosevelt

30 mins ruck march (approx 25 lbs)

Front Squat
-3x8 105
-1x5 110
-2x2 120
-1x1 130

Weighted Pullups
-1x40
-1x45(miss)
-1x40
-1x40
-1x40

Shoulder Prehab
-3x10 Cable External Rotations (20, 10, 10)
-2x15 45 Degree Side Raises (5 lbs)

[showmestate08]

You're not overtraining bro

[tim8956]

2.21.13

"Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared." -Buddha

Front Squat
-3x8 105
-1x5 110
-2x2 120
-1x1 130

Seated Rows
-140x8
-140x8
-140x8

Abs

Situps
-2xMAX (41 -PR-, 17)

Oblique V-ups (30 left, 30 right)

Crunches (30)

Metcon

5 rounds for time:
Run .4 miles
20 burpees

Pushups

* Triangle Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 12)
o rest 240 seconds
* Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 17)
o rest 240 seconds
* Wide Grip Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 12)
o rest 240 seconds

[tim8956]

2.22.13

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion." -Muhammad Ali

20 mins ruck march (approx 25lbs) stairs sucked... lol

Front Squats
-4x5 110
-1x3 120
-2x2 130
-1x1 145

Shoulder Press
-95x3
-90x2
-85x5

Pullups
4xMAX (9,5,4,3)

Was going to swim a mile but the pool was closed even though the website said it would be open.

[tim8956]

2.23.13

"Change your thoughts and you change your world." -Norman Vincent Peale

Barbell Lunges
-95x8(each leg)
-95x8
-95x8

Recovery beers

[tim8956]

2.24.13

"If your going through hell, keep going" -Winston Churchill

Bulgarian Dumbell Squats
-20x8(each leg)
-20x15
-20x10

Didnt think these would be so brutal. Kinda strained my left ankle a bit but it will hopefully heal up quick.

Pushups

* Triangle Pushups
o 15 partials
o 15 complete (got 11)
o rest 90 seconds
o 40 complete (got 15)
o rest 240 seconds
* Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 23)
o rest 240 seconds
* Wide Grip Pushups
o 15 partials
o 15 complete (got 9)
o rest 90 seconds
o 40 complete (got 17)
o rest 240 seconds

[tim8956]

2.25.13

"Nothing is impossible, the word itself says 'I'm possible'!" Audrey Hepburn

10 mins ruck march (approx 25 lbs)

Lunges
-95x8(each leg)
-85x8
-85x8

Pullups
4xMAX (6,8,7,6)

Preacher Curl (EZ-BAR)
-40x8
-40x8
-40x8

Lat Pull Down
-100x8

1 hour and 15 mins at the pool mostly working on water confidence

[arian11]

"If your going through hell, keep going" -Winston Churchill

I didn't know Winston Churchill had such bad grammar. You learn something new every day.

[dtaps24]

Where's the Smolov?

[tim8956]

Where's the Smolov?

Im doing it with front squats. This is the "introductory microcycle" that prepares your legs for the insane volume of smolov. Base mesocycle starts in about a week

[dtaps24]

Im doing it with front squats. This is the "introductory microcycle" that prepares your legs for the insane volume of smolov. Base mesocycle starts in about a week

Ah yeah I always get foncuzed by the Intro. Good luck with it. Should be "fun"

[tim8956]

Ah yeah I always get foncuzed by the Intro. Good luck with it. Should be "fun"

Thanks man. Hopefully I can hit all of the prescribed weights with the extra conditioning im doing, might have to repeat some workouts im gonna give it everything i got though.

[tim8956]

2.26.13

"If you love life, don't waste time, for time is what life is made up of." -Bruce Lee

20 mins ruck march (approx 25 lbs)

Bench Press
-145x6
-140x3
-135x3

Incline Bench Press
-95x8
-105x8 (PR)
-95x8
-95x8

Situps
-2xMAX (50 -PR-, 20) Really surprised I had another huge situp PR

Bosu Ball Crunches, feet at bottom of wall (sounds so lame theyre brutal though)
-Left Oblique, Regular, Right Oblique (30,30,30)

Pushups

* Triangle Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 17)
o rest 240 seconds
* Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 17)
o rest 240 seconds
* Wide Grip Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 16)
o rest 240 seconds

Was supposed to do Intervals today, going to do them tomorrow so my legs have a full rest day

[tim8956]

2.27.13

"The only true wisdom is in knowing you know nothing." -Socrates

Front Squats
-135x2
-135x2

Weighted Pullups
-40x1
-45x1
-50x1 (miss)
-45x1 (miss)
-35x1 (held negative as long as possible)

Shoulder Prehab
-3x10 Cable External Rotations (10, 10, 10)
-2x15 45 Degree Side Raises (5 lbs)

Running - 8 laps
Sprint straightaways (about 90% effort), walk turns

[tim8956]

2.28.13

"If you tell the truth, you don't have to remember anything." -Mark Twain

Situps
-2xMAX (56 -PR-, 21)

Crunches on medicine ball against wall (hard to explain lol)
-30 Left
-30 Middle
-30 Right

Seated Rows
-140x8
-140x8
-140x8
-100x8
-100x8
-100x8

Leg Adductor Machine
-70x20

[tim8956]

3.1.13

"I have a punishing workout regimen. Every day I do 3 minutes on a treadmill, then I lie down, drink a glass of vodka and smoke a cigarette." -Anthony Hopkins

Front Squats
-135x3

Pullups
-4xMAX (5,6,5,4)

Shoulder Press
-95x5
-95x2
-85x5
-65x8
-60x7
-55x8

Pushups

* Triangle Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 17)
o rest 240 seconds
* Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 22)
o rest 240 seconds
* Wide Grip Pushups
o 15 partials
o 15 complete (got 7)
o rest 90 seconds
o 40 complete (got 17)
o rest 240 seconds

[tim8956]

3.2.13

"All this talk about equality. The only thing people really have in common is that they are all going to die." -Bob Dylan

Crossfit

8 rounds for time:
Run .25 miles
15 burpees

Total time: 33:38

Pushups

* Triangle Pushups
o 15 partials
o 15 complete (got 10)
o rest 90 seconds
o 40 complete (got 18)
o rest 240 seconds
* Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 24)
o rest 240 seconds
* Wide Grip Pushups
o 15 partials
o 15 complete (got 2)
o rest 90 seconds
o 40 complete (got 17)
o rest 240 seconds

Didnt remember to do my pushups until i was already drunk lol could have done much better.

[tim8956]

3.3.13

"To live is to suffer, but to survive, well that's to find meaning in the suffering." -DMX

Front Squat
-135x5

Dynamic Effort Deadlifts
-95x5

Pool
Started to swim a mile but my shoulder was hurting and i didn't want to mess it up so i stopped.
5x50m Kickboard
Streamline Practice
Bobbing for about 5 minutes

[tim8956]

Supplements came in the mail today! I will be taking USPlabs prime for the next 3 weeks of the base mesocycle and craze preworkout once the workouts start getting challenging. I also ordered microlactin which I will begin using once the workouts get tougher.

[tim8956]

3.4.13

"I guess when you turn off the main road, you have to be prepared to see some funny houses." -Stephen King

Bench Press
-145x8 (PR)
-140x8
-135x8

Incline Bench
-75x7
-75x8
-75x8
-80x6

Machine Flyes
-90x6

Pullups
4xMAX (8,8,6,6)

Pushups

* Triangle Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 11)
o rest 240 seconds
* Pushups
o 15 partials
o 15 complete
o rest 90 seconds
o 40 complete (got 20)
o rest 240 seconds
* Wide Grip Pushups
o 15 partials
o 15 complete (got 10)
o rest 90 seconds
o 40 complete (got 18)
o rest 240 seconds

PS. DS Craze is freakin awesome!!! Incline bench suffered just because my flat bench was so awesome today felt so good at the gym. chest is definately gonna be sore tomorrow

[tim8956]

3.5.13

"The soldier above all others prays for peace, for it is the soldier who must suffer and bear the deepest wounds and scars of war." -Douglas MacArthur

Situps
2xMAX (40,26)

Crunches on medicine ball against wall
-30 Left
-30 Middle
-30 Right

Running - 8 laps
Sprint straightaways (about 90% effort), walk turns

[tim8956]

3.6.13

"Life is a great sunrise. I do not see why death should not be an even greater one." -Vladimir Nabokov

Front entrance to the gym was closed and I decided to go over the gym instead of around and cut my hand... great start to the base cycle haha

Front Squats
-110x9
-110x9
-110x9
-110x9

Weighted Pullups
-10x3
-15x3
-20x3
-25x2
-22.5x3
-22.5x2
-20x2
-17.5x3

Supramaximal Pullup Hold
-70lbs for 27 seconds

Felt kind of lightheaded and spacey after pullups

Shoulder Prehab
-3x10 Cable External Rotations (10, 10, 10)
-2x15 45 Degree Side Raises (5 lbs)

Pushups

* Triangle Pushups
o 1xMAX (30)
o rest 240 seconds
* Pushups
o 1xMAX (34)
o rest 240 seconds
* Wide Grip Pushups
o 1xMAX (23)
o rest 240 seconds

Pushups hurt pretty bad because of my hand gonna shower cause my hands burning and it happened like 4 hours ago... dont want an infection lol

[tim8956]

3.7.13

"I haven't reported my missing credit card to the police because whoever stole it is spending less than my wife." -Ilie Nastase

Seated Rows
-160x4
-140x8
-140x8
-100x8
-100x8
-100x8

T-Bar Rows
-45x8 (narrow)
-45x8 (middle)
-45x8 (wide)

Leg Abductor Machine
-100x20

Situps
2xMAX (61 -PR-, 22)

Crunches on medicine ball against wall
-30 Left
-30 Middle
-30 Right

Pushups

* Triangle Pushups
o 1xMAX (20)
o rest 240 seconds
* Pushups
o 1xMAX (33)
o rest 240 seconds
* Wide Grip Pushups
o 1xMAX (27)

Started a two mile run on the treadmill but stopped about .8 miles in because the front of my ankles were killing me, limping afterwards. Day 2 of base cycle tomorrow!

[tim8956]

3.8.13

"I remember things that happened sixty years ago, but if you ask me where I left my car keys five minutes ago, that's sometimes a problem." -Lou Thesz

Front Squat
-120x7
-120x7
-120x7
-120x7
-120x7

Shoulder Press (compare to last week... HOLY ****)
-100x5 (PR)
-100x4
-95x5
-75x8
-80x8
-85x8

Pullups
4xMAX (6,4,5,3)

[tim8956]

OK so Ive been really lazy lately and kept putting off updating this. I have records of my workouts but it would take forever to put all of them in here so Ill just give a quick recap of my last week and a half. Im still doing smolov and have not missed a rep yet although it is getting pretty brutal. Finally finished my 2.5 month pushup program and my pushups went from 33 to 60! Gonna test again in a couple days and probably get a few more reps. Ive starting incorporating a little bit of DC style training into my accessory work which is probably a bad idea but its really fun. Ive been eating like a madman and keep gaining weight up to 163 now up 10lbs since the beginning of the smolov microcycle. Gonna take the days after the last day of the mesocycle until test day off so i can get my best max and becuase my body just really needs a deload.

3.22.13

"Deep within man dwell those slumbering powers; powers that would astonish him, that he never dreamed of possessing, forces that would revolutionize his life if aroused and put into action." -Orison Swett Marden

Front Squat
-140x9
-140x9
-140x9
-140x9

Seated Row
-160x4
-140x7
-140x7
-100x8
-100x8
-100x8

Pendlay Row (DC Style) (PR) -first time doing them lol
185x6, 15 breaths, 3, 15 breaths, 3

Situps
2xMAX (67,16)

Crunches on medicine ball against wall
-30 left
-30 middle
-30 right

Crossfit
9 Dumbell Snatches (each arm) (45lbs)
Run .5 miles (7:13 pace)
6 Dumbell Snatches (each arm)
Run .25 miles (7:13 pace, little faster towards end)
3 Dumbell Snatches (each arm)

This was an absolutely brutal workout, took around 2 hours to complete. Stomach and hands were tingly for about an hour after I got home.

[tim8956]

3.22.13

“Without pain, without sacrifice, we would have nothing.” -Fight Club

Shoulder Press
-105x5 (PR)
-110x3
-105x3
-85x8
-90x7
-85x8

Pullups
-5
-5
-5
-5
-5

[tim8956]

3.23.13

"We confide in our strength without boasting of it; we respect that of others, without fearing it." -Thomas Jefferson

Front Squat - Absolutely horrendous
-7x150 (PR)
-7x150
-7x150
-7x150
-7x150

[tim8956]

3.25.13

“A lot of people run to see who's the fastest. I run to see who has the most guts.” -Steve Prefontaine

Front Squat
-5x160
-5x160
-5x160
-5x160
-5x160
-5x160
-5x160

Pullups
-6
-5
-5
-5
-5

DC Flat Dumbell Bench
8, 12, 15 -12 breaths between each (55 lbs)

DC Incline Dumbell Bench
10, 15, 19 -12 breaths between each (40 lbs)

Flat Dumbell Bench
-45x8
-45x8
-45x8

Pushups
-5 clap + 15 regular
-5 clap + 15 regular
-5 clap + 15 regular

[tim8956]

3.26.13

"I have never seen a wild thing feel sorry for itself. A little bird will fall dead, frozen from a bough, without ever having felt sorry for itself. " -D. H. Lawrence

BASE CYCLE COMPLETE!!!!!!! No leg exercises till next for a week besides maybe a recovery job then testing my max next tuesday!

Front Squat -not sure if this was easier or im just getting used to horrendous squat workouts lol
-165x3
-165x3
-165x3
-165x3
-165x3
-165x3
-165x3
-165x3
-165x3
-165x3

Weighted Pullups -went down a bit ive gained like 10lbs though so thats probably why
-15x3
-20x3
-25x3
-30x2
-25x1
-20x1
-15x3
-15x3

Situps
2xMAX (41, 17)

Incline Sprints on treadmill
5x (8.5 speed, 15 incline) run until legs are dead, rest until recovered

[tim8956]

3.27.13

“Whether you believe that you can do a thing, or that you can't, you are usually right.” -Henry Ford

Shoulder Press
-110x3 (PR)
-105x2
-100x4
-85x7
-75x7
-70x8

Seated Row
-160x5
-180x2 (PR)
-160x5
-120x8
-120x8
-120x8

Curls
Massive drop set on cable machine

Tricep Extensions
30x12

Few pullups here and there...

Taking 5 days off! Haven't had a deload in forever, looking forward to it. Might do some active recover or light cals. Testing front squat max next tuesday!!!