The Process is the Goal: An Ex-Distance Runner Training for Strength

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I'm pumped about starting a log. I've posted cutting logs on here when I was still running collegiality but I was never able to finish what I started. There is a lot less support on the nutrition forums. I will start the log with a Q & A to give everyone both a background and forward looking mindset.

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Q: How did you get started weightlifting?

A: As a skinny person my whole life, I have always been fascinated with the ability for your body to adapt to stresses. After running 100 miles per week for years, and tearing my arch (plantar fascia) 2/3's in a race, I was ready to challenge myself in a different sport.

Q: Who are the influential people in your life.

A: I had two influences. First, I watched my younger brother transform himself from a "little" brother, to a rock solid athlete, and then after high school powerlifter in 4 years. He is currently 20, and has been my wall to bounce ideas and theories off of. Second, my college track coach was a Master National Gold Medalist in the Snatch, with a raw squat PR of over 700. He really motivated me to get into it when I quit running after 9 semesters of college distance training. He now serves as my "advisor"

Q: What is your favorite lift?

A: Squat! It hurts good. My coach always preached squat as the core lift for athletic ability. It is essential to speed, power, and agility.

Q: When did you start?

A: I started training seriously in late October of 2011. I ran a college cross country 10K on a saturday and ran about 4 minutes off of my PR. I was burned out and ready for something new. I drove to my hometown 3 hours away and later that day maxed out with my younger brother.

Q: What were your beginning maxes and weight?

A: Squat: 205, Deadlift: 235, Bench, 170. I weighed 160. I had already let myself go a bit. I was sabotaging my running ability because I was ready for something new.

Q: Current Maxes:

A: Bench: Squat 345(highest ever 385), Deadlift: 390, Bench 240. Weight:178

Q: What is your current goal?

A: Lose weight and maintain strength to 165-170, then build back up to 190.

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I'm currently doing a Josh Bryant limit strength routine out of his book on power building: "Metroflex Gym: PowerBuilding basics". This book is awesome! I highly recommend buying it. It has numerous detailed routines.

My workout on Monday was:

Pause Bench: 155x3, 165x3, 180x3, 205x3

Touch and Go: 185x4

Wide Grip Bench: 2x 165x6

Dead Bench: 4x 185x1

Hammer Curls: 3 sets of 35lbs x10

Front Raises: 3 sets of 25lb dumbells x6

First bench day in 2 weeks. My left shoulder has been sore up front so I've been resting it.

Intensity: 7/10

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Tuesday Squat Day:

I warmed up for a max then failed at 345. I actually went a little too deep for a max. I was trying to get on the top 5 board at my local gym for 160-180 weight class. I overcompensated not trying to get a red light and went too deep, lesson learned. I still got it about halfway up before running out of steam.

Regular squat: 1 set of 275x5

Olympic pause squat: 3 sets of 225x5.

Dead Squat: 185x1, 205x1, 225x1

Leg press: 405x8, 455x8, 490x5

Overall a disappointing day. I knew I could get 365 after cutting 6-7 pounds, and I was extremely psyched, I just went too far past parallel. Ohh well, you live and you learn.

This should keep anyone interested caught up for the week. Close grip bench and shoulder press today. This will really test if my shoulder is ready!

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Supplement Stash:

Pretty limited right now. I take a multi-vitamin, fish oil, wal-mart whey, and I had half a bottle of Oxy-Elite pro sitting around I'm finishing off. I'm recently engaged and we are trying to save money for a big move to St. Louis in a month, so I'm making cuts where I can.

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I had a pretty solid day today. I haven't military pressed in 3 weeks because my shoulder problem, so it was nice to get back on that horse.

Close grip BP: 135x10, 165x8
Military Press: 2x110x8
EZ Bar Curls: 75x10,80x10,85x10
Reverse Dumbell Flys: 20 lbs, 3x10
Pullups: 2x5 easy. This isn't part of the routine but I like to throw it in there for motor work.

My bro showed me up good, doing 165x9 for military. I have some catching up to do for sure!

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Everything went as planned today.


Speed Squat: 5 sets of 185x3
Deadlift: 315x2, 345x2
Speed Deadlift: 6 sets of 265x3
Straight Leg Deadlift: 3 sets of 185x6
Bent over rows: 3 sets of 165x5
Barbell Shrugs: 3 sets of 185x20


Overall I'd say 5/10. By the end I felt like I was going through the motions. Here's to next week!

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Week Two of the log:

So far I'm still talking to myself. NBD though. I'm going to keep at it.

Day 1 of week 2: Bench Day

Bench Press 2 Second Pause: 170x2,180x2,190x2,200x2, 215x1
'
Bench Press Touch and Go: 185x7 (add 1 rep per week)

Bench Press Wide Grip: 165x6, 165x6

Dead Bench: 185x1,190x1,x195x1

Front Raises: 25 lbs 3 sets of 6

Hammer Curls: 35lbs 3 sets of 8

Overall not a very good day. I failed on my second rep of my last set of Pause bench. My left Rotator cuff is still a little sore from military presses last week also.

Oh well. heres to tomorrow.

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Yesterday's workout:

Squat: 275x3, 295x3
Speed Squat(60 second rest): 5 sets of 235x3
Olympic Pause Squat: 2 sets of 205x6
One leg dead lift: 50lb dumbells 2x8

Overall an easy day. I never had to push too hard. I have military press today and my shoulder is still sore so I hope it goes well.

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Thursdays Workout:

Military Press: 3 sets of 115x5
Narrow dips w/ 25 lb weight: 2x6
Bent Over Fly: 3x10 25 lbs
EZ Bar Curls: 3 sets of 85x8
Pullups: 2x6

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Friday:

Squat Explosive: 6 sets of 195x2
Deadlift: 315x2, 355x2
Deadlift w/ 60 second rest: 5 sets of 275x3
Bent over Rows: 3 sets of 165x5
Straight Leg Deadlift: 3 sets of 185x6
Shrugs: 3 sets of 275x15

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I had to travel to take the Series 7 licensing exam early this week so I fit day 1&2 together on Tuesday.

Posted are pictures from the track and field weight room at my old university. I now realize what I took for granted. Eleiko bars FTW.


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To the workout:

Squat: 285x5, 315x5

Olympic Pause Squat: 2 sets of 205x6

Box Squat: 2 sets of 225x6

Dead Squat: 225x1 3 sets

Legs curls: 3 sets of 8

Bench: 2 sets of 185x5 pause
225x3 touch and go

Dumbbell bench: 2 Sets of 65 lbs x 8

Hammer curls: 3 sets of 35 lbs x10

Front Raises: 3 sets of 30 lbs x6

Pullups: 2x10




Overall: Squat was an 8/10 day, bench was a 2/10 day. My Rotator cuff just won't give me a break. Coach talked me into taking some time off bench. His advice was he knows guys he used to lift with who can't bench today because they wouldn't take the necessary rest. Therefore, I'll be re-structuring my workout after next week.

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I had a really good workout on Saturday. It feels good to pull a strong effort a couple times. No pressing today because my left shoulder is messed up. My plans are to just do active recovery this week, and go into smolov squat next week if my shoulder still hurts. I need to do something fast.

Anyways. The workout:

Box Squat: 205. 3 sets of 3. Working on explosion

Deadlift: 325x2. 375x2

Deadlift: 315 4 sets of 3

Shrugs: 315x 3 sets of 10

Pullups: 3 sets of 8

Ez bar curls: 85 pounds, 3x6.

Cheers!

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After about 10 days off I began a Smolov Squat routine yesterday in hopes of pushing over the 4 plate squat, while letting my left rotator cuff rest. There will be minimal chest work during this routine.

I was slightly hung over from NYE, so I couldn't tell i if it was the time off or the late niht contributing to me feeling like crap. I hope I have an easier day today.

Yesterday's workout:

Squat: 135x5, 3 sets of 225x8, 240x5, 2 sets of 260x2, 275x1

My quads were killing me. I have had a few negative factors in the past 2 weeks, iuncluding getting sick, so I will hope to just keep hammering through.

Pullups: 4 sets of 6
Chrusg: 315, 3 sets of 12

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I was surprised how sore I was today after just 2 days of squatting:

I did the same thing as yesterday. The weights go up a little today. Hopefully it isn't as rough as it feels like it will be.

3 sets of 8 @ 225
x5 @ 240

2x2@260
x1 @275