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S3 TRXTC

S3 TRXTC's Training log

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I figure I should start one of these so I can track my progress and get feedback. Also it will probably keep me from posting elsewhere when I have too much time on my hands. I'm training for Beach Volleyball and I'm hoping what I've learned from this forum will give me a competitive edge. I'm 6'5 and 110kgs. I've just got back into a program markos recommended to me in the big thread ages ago which is:

 

First day.

 

powercleans 5 x 3

squats 5 x 5

deadlift 5 x 3

 

Second day.

 

clean & press 5 x 5

straight leg deadlift 3 x 8

shrugs 5 x 5

 

I play volleyball about 3 times a week and if I feel up to it I might try and throw in some interval sprints or thrusters.

 

Over the last few weeks I've been trying to lean down. I was doing tabata thrusters once a week, volleyball 3 times a week and sprinting once or twice a week depending on how I felt. I also cut out as much bad fats and carbs out of my diet as I could. Yesterday when I went back to the above routine I was overjoyed to find I could almost lift as much as I used to and the only thing holding me back was my grip. The numbers where as follows:

 

clean and press

34x5x5 - would usually struggle on the presses by the end but didn't to my surprise

 

straight leg deadlifts

60x8

80x8x2

60x8 (couldn't hold bar at 80 anymore)

 

Shrugs

20x5

22.5x5

25x5x3

Edited by S3 TRXTC

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Heres a sample of my diet from another thread:

 

Im a bit vague on the times but they're all approx 2.5 hours apart.

 

breakfast:

1 1/2 glasses of freshly squeezed orange juice with a tablespoon of fish oil

3 egg whites

protien shake with water

banana

 

lunch:

salad with ~100g turkey

 

afternoon tea:

homemade vegetable soup

200gs of tuna

 

dinner:

pork fillet and veg

 

supper:

subway club salad without sauce

 

before bed:

carrot, celery

200gs of tuna

 

I'd usually drink about 2-3 litres of water in my day.

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Yesterdays food:

 

Breakfast:

1.5 glasses of orange juice

tablespoon of fish oil

3 egg whites

protein shake

 

Lunch:

Salad with ~50g turkey

 

Afternoon tea:

banana

carrot

~200gs tuna

 

Dinner:

beef schnitzel and veg

 

*Beach Volleyball game*

 

Supper:

subway salad with 2x roast chicken (no sauce)

protein shake

 

Late supper:

carrot

~300gs tuna

 

Before bed:

Beef and veg soup

protein shake

 

Woke up after an hour into sleep:

~125g's of tuna

 

Heh can you tell I'm a night owl? :P Maybe shouldn't have played last night after weights the day before but I did. I felt very sore after and I wanted to play today so I ate as much as I could to recover. Felt pretty good today although I think I need a rest day so I can train harder tomorrow. Oh and I'm 108kgs now, not that I care about numbers.

Edited by S3 TRXTC

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Well I played yesterday against my better judgment, felt great though heh. Woke up progressively less sore today, which is nice cause I'm training with some decent people tonight and playing a game :wacko: Ah well.

 

Yesterdays food:

 

Breakfast:

fish oil with 1.5 cups of orange juice

3 egg whites

Vegemite scroll

protein shake

 

*Volleyball game*

 

Lunch:

salad with ~50gs turkey

protein shake

 

Afternoon tea:

subway salad with 2x roast chicken

 

Dinner:

Hotdogs (last time)

veg

 

Supper:

~300gs tuna

carrot

celery

 

Later:

tin of steak and veg

protein shake

 

Before bed:

~125g tuna

Edited by S3 TRXTC

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Just thought I'd add in a post tonight before final meal and then sleep. Had my first decent beach volleyball training session in ages tonight. I'm at a level quite below the other guys at the moment but I'm confident I'll catch on quick.

 

They're all in divisions above what I'm aiming for. They're all leaner than I am. I'm pretty confident at the moment I would be similar in endurance and fitness levels. I could also probably almost match their jumps for hight and distance. But they have it over me in match intelligence and can read the flow of play better and make shot choices quicker. This hopefully will come over time and experience playing at their level.

 

The thing I think I'm mainly lacking physically (apart from being heavier set) is explosive power and intensity. Their reflexes and spiking/serving power is pretty crazy. Same with the court coverage. Heres where I'm hoping the weight training and sprinting will help me. Anyway I know none of this is body building related so I'll shut up now :lol:

Edited by S3 TRXTC

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I would have thought I'd need a rest day today after the higher level training then playing an indoor game in succession yesterday, but gladly I felt good enough to go do my weight session like I was hoping. I wonder if this could have been due to trying dextrose for the 1st time after my match?

 

Todays gym session:

 

powercleans

60x3

48x3x5

 

squats

60x5x3

70x5x2

 

deadlift

80x3

100x3x2 (still having trouble holding the weight)

90x3x2

 

I'm pretty sure I get why people do really light sets to start. Is it because it gets the muscles "ready" and its a lot easier to do it light and then try and repeat the action the same to get good technique? I found it hard to concentrate on technique when I was squatting and just tried to do it, then relied on advice from the guy spotting to correct me as I went.

Edited by S3 TRXTC

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Well I stopped posting in here because I injured my ankle. I wasn't getting much feedback anyway. I've been sulking around because I've had to stay off my feet but now I'm a bit more able I thought I'd take up the skinny guy routine and just do stuff that wouldn't stress my ankle too much. Sadly this meant no squats but give it a few weeks and I'll be back into them.

I probably shouldn't even be doing the standing stuff but ah well. I'm sick of sitting on my ass.

 

Superset light pullovers

15x12x2

 

Standing Military press

32.5x8x3

 

Bent rows

32.5x8x3

 

Incline press

32.5x8x2

35x8x2

 

BB Curls

25x8x2

 

Dips

Cant do. I weigh 110kgs, as soon as I unlock my elbows I just fall.

 

I'm trying to do this every second day. Not too interested in muscle bulk and its the only exercise I can do at the moment so...

Edited by S3 TRXTC

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Just then

 

Superset light pullovers

12.5x12

22.5x12

20x12

 

Standing Military press

barx8

35x8

40x6 fail

40x6 fail

 

Bent rows

40x8

45x8

45x8 cheated a bit, didn't touch the chest on reps towards the end

45x4 fail

 

Incline press

40x8

45x7 fail

42.5x4 had to stop because I tried to adjust grip and couldn't hold it (stupid stubby bar) :blush:

42.5x6 fail

 

BB Curls

25x8

27.5x8 fail

Edited by S3 TRXTC

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Superset light pullovers

12.5x12

22.5x12

20x12

 

Standing Military press

barx8

37.5x8x3

 

Bent rows

30x8

45x8x3

 

Incline press

42.5x8x3

 

BB Curls

27.5x8

27.5x6 fail

27.5x5 fail

Edited by S3 TRXTC

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Superset light pullovers

22.5x12

20x12

 

Standing Military press

40x8x3

 

Bent rows

50x8x3

 

Incline press

45x8x2

45x7 fail

its hard to clean the weight before pressing it

 

BB Curls

27.5x8x2

 

My weights bench is crap and unless I have someone spotting me, I can't get the bar out of the rack because its too far behind my head. So I have to clean it to my chest and then sit back and press it from there. Makes things harder :P

Edited by S3 TRXTC

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Superset light pullovers

20x12x2

 

Standing Military press

42.5x8

42.5x8 fail

42.5x7 fail

 

Bent rows

52.5x8

52.5x7 fail

52.5x7 fail

 

Incline press

47.5x8

47.5x7 fail

 

BB Curls

30x8

30x5 fail

 

Felt crappy tonight, I'm pretty disappointed with my diet and sleeping pattern lately. I assume thats what was letting me down. I'm eating regularly and well, only I'm slipping in junk meals too regularly.

Still peeved my ankle hasn't healed yet. My calves are slightly disproportioned because my right leg has had to pick up the slack and my left legs had it easy :angry: Ah well I guess its all the more motivation to hit the gym hard when I'm capable again.:rolleyes:

Edited by S3 TRXTC

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Breathing squat

40x1x20

confident to try 50 next time.

 

Superset light pullovers

20x12x2

 

Standing Military press

42.5x8

42.5x6 fail

42.5x6 fail

 

started feeling a twinge on the side of my forearm during the 2nd set, followed by pins and needles once I stopped.

 

Bent rows

52.5x8x3

 

Incline press

47.5x8x2 fail

47.5x4 fail

 

BB Curls

30x8x2 fail

 

Felt good tonight, although the weights wouldn't exactly suggest so. I'm 112.5kgs at the moment. Ankle felt fine, just hope it stays that way.

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Mixed up the order tonight so my old man could spot me for the first 2 exercises.

 

Breathing squat

50x1x20

 

Incline press

45x8

50x8 fail

47.5x5 fail

 

Standing Military press

42.5x6 fail

42.5x5 fail

40x8

 

Still getting that forearm twinge, I'm grumpy my weights here seem to be going backwards. I guess I did try changing up the order of my workout so maybe that made a difference.

 

Bent rows

55x8

55x7 fail

55x7 fail

 

went to 8 on 2 last sets but couldn't go all the way up on last 2 reps.

 

Superset light pullovers

22.5x12x2

 

BB Curls

30x8x2

 

Felt pretty lethargic tonight, I think I'm taking too long with my workouts cause I'm getting distracted doing it at home. I did the squats even though my quads and groin were sore from the other day. I stupidly sprinted around a bit yesterday with friends which I regretted later.

 

I reckon I'm better off doing the pullovers later so my tri's are warmed up. I might try a different order again next time because I think I'll be steadier if I haven't squated before I military press. I might try:

 

Standing Military press

Bent rows

Incline press

Breathing squat

Superset light pullovers

BB Curls

 

Is there anything I could substitute for dips that I could do at home?

 

Good news though, I've got the OK from my physio to train my legs again (as long as I go easy) :)

Edited by S3 TRXTC

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Well I tried the 2nd skinny guy routine today. Was back in the gym too :) Its funny how some of their weights feel lighter than mine, makes me wonder if I've been doing more or less than I thought. I think I'll stick with this second routine. Loving the straight leg deads :yes:

 

Breathing squats

55x1x20

55x1x15

 

Bench press

40x8

50x8

could feel it a lot more in my chest with a decent sized bar

 

SLDL

80x8

100x8x2

 

Lat pulldown (someone was on the assisted chin machine)

60x8x2

 

Military press

38x8

43x8x2

forearm twinge was really bad this time, I think Ill give it a rest for a bit :(

 

BB curl

25x8

34x6

 

Dips

bw-70x8x2

 

Was stuffed by the end. Felt great :D Good to be back in the gym.

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Breathing squats

60x1x20

60x1x13

 

Bench press

40x8x3

 

SLDL's

120x3

100x8x2

 

chins (assisted) - oops turns out I was actually doing wide grip pullups

bw-60x4

-70x4

-80x6

 

Military press

43x8x2

Still spasming. I'll stop next time if I know whats good for me.

 

BB Curl

25x8x2

 

Dips (assisted)

bw-70x8x2

Edited by S3 TRXTC

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Breathing squats

60x1x20

60x1x15

 

Bench press

50x8x2

 

SLDL's

110x8x2

 

chins (assisted)

bw-70x8

bw-70x4

 

Military press

25x8

34x4 stopped at first twinge.

I don't know if I should just rest it or just stick to rediculously light weights.

 

BB Curl

29x8x2

 

Dips (assisted)

bw-70x8x2

Edited by S3 TRXTC

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Breathing squats

65x1x20

65x1x15

 

Bench press

50x8x2

 

SLDL's

110x8x2

 

chins (assisted)

bw-70x8

bw-70x6

 

BB Curl

29x8x2

 

Dips (assisted)

bw-67.5x8

bw-67.5x6

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How's your form with the SLDL ???? Only reason I ask is because

your SLDL are so much stronger than all your other lifts.

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Its fine I think... I'll drag a mate to the gym so I can get footage for comment. I cant hold the bar very long with a clean grip so I use a mixed grip for about 12 of the 16 reps. I'm 6'5 and 115kgs which is mostly all torso so I guess thats how I can do more than with my other lifts. Also because I haven't been doing this whole program very long, I'd say some strength from the bent rows may have contributed.

Edited by S3 TRXTC

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Holy crap, 6'5 and 115kgs

 

Probably have really good deadlift leverages :yes:

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Ran out of time at the gym today

 

Breathing squats

70x1x20

70x1x15

 

Bench press

55x8x2

 

SLDL's

110x8x2

 

chins (assisted)

bw-67.5x8

bw-67.5x7

Edited by S3 TRXTC

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I missed a couple sessions this week due to cramming for exams :blush: I tried tabata thrusters on Monday but my ankle started hurting during the first 20secs so I immediately stopped, thought I'd rest it till after exams.

 

Todays effort:

 

Breathing squats

75x1x20

75x1x15

Was feeling pretty dead/light headed after these hehe.

 

Bench press

55x5

50x8

 

SLDL's

120x8x2

 

chins (assisted)

bw-67.5x8

bw-67.5x7

 

Military press

38x4 - stopped cause I felt the arm twinge

38x8x2 - tried narrowing my grip and arm was fine after that.

 

BB Curl

29x8x2

 

Dips (assisted)

bw-67.5x5

bw-67.5x4 had to stop to go throw up :P

 

I tried not to do anything to failure this time so my reps or weights aren't as high as I would usually do them (heh excuses). I'm happy to stay on lighter weights longer if it'll help my progress. I need to improve my diet, I was dead after the squats and then more so about half way through the routine. Couldn't finish my dips cause I had to go throw up. Then threw up again out of the car on the way home :P

Edited by S3 TRXTC

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Felt much better training today, was still dead after my squats and deads but not sick like last time. Tried to slug through the rest of the workout as best I could. Was happy I finally failed a deadlift :D

 

Breathing squats

80x1x20

80x1x15

 

Bench press

55x8x2

 

SLDL's

130x8

130x7

 

chins (assisted)

bw-67.5x8

bw-67.5x5x2

 

Military press

43x8

43x5

 

BB Curl

29x8x2

 

Dips (assisted)

bw-70x8

bw-70x5

 

Eager for the end of the month to roll around so I can bust out some 1rms to be proud of :thumbsup:

Edited by S3 TRXTC

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Breathing squats

85x1x19

85x1x14 - guy spotting kept taking the bar so I didn't count my last reps

 

Bench press

55x8x2

 

SLDL's

130x5

125x8

125x5 - felt a bit paranoid cause my physio gave me a sore back before my session. Apparently my back shouldn't be sore if you press down on it in certain spots but it is :huh:

 

chins (assisted)

bw-70x8x2

 

Military press

43x8

43x5

 

BB Curl

29x8x2

 

Dips (assisted)

bw-70x8

bw-70x6

 

Body weight is at 117kgs now.

 

Felt pretty flat and unenthusiastic today. The 85kg squats made me more lightheaded than I've been before and I think it carried through the rest of the workout. I didn't feel as stuffed as usual, but I didn't feel my usual energy and intensity either. No heart in it today :S Ah well I guess it happens.

Edited by S3 TRXTC

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Sigh. Reality is catching up with me. I was kidding myself thinking that with good form I wouldn't be putting excessive forces on my ankle and as such hindering my recovery. My volleyball season is ruined because I've been too undisciplined to slow down or be enough of a stickler on my rehab exercises :angry: and of course I only have myself to blame.

 

I'll have to go back to just training the upper body and put my ambition of getting the 300lb squat and 400lb dead lift back for a while. For now it'll have to be walks, cycling, jogging or swimming until I'm able to put some more intense movement through my legs again. The physio still says he thinks I should be able to train it back to full health. I pray this is true and I can get back to being able to give 100% without concern of doing any damage. -_-

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Bit disappointed with the progression of my upper body lately. I'm usually stuffed after my squats and deads so I just try to make it through the rest of my workout. I think I'll need to make sure my workouts and diet are more consistent so I get better results. I had a bit of a break when uni ended and then missed Wednesday cause I gave blood.

Replaced squats with bent rows to try and take the strain off my ankle for a while.

 

Bent rows

43x8x3

 

Bench press

60x5

57.5x5

 

chins (assisted)

bw-70x10

bw-70x7

 

Military press

43x9

43x7

 

BB Curl

30x8

30x6

 

Dips (assisted)

bw-70x8x2

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Bent rows

48x8x2

48x5

 

Bench press

57.5x8

57.5x7

 

chins (assisted)

bw-67.5x8

bw-70x6

 

Military press

43x8

43x5

 

BB Curl

30x8x2

 

Dips (assisted)

bw-67.5x8

bw-67.5x7

 

Was surprised when I got to the gym and not only was someone using the usually deserted power cage but it was a chick doing powercleans, and olympic style front squats etc. She even gave me advice on my bent row form and told me to arch my back when benching. Said the only thing she cared about when joining the gym was that it had a power cage.

I was thoroughly impressed! :wub:

I wish I'd talked to her more but I usually keep to myself at the gym and I'm usually too exhausted to carry a decent conversation :blush::lol:

Edited by S3 TRXTC

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Haven't logged for a bit. I have been and will be doing thrusters for a while. Just using 10kg dumbells at the moment. Will post up a video if I can get one I think is worthy. Figure I have a better chance at getting into chins and dips if I can get some weight off :yes:

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Well I had my last physio appointment on my ankle the other day. Ligaments are all tight and the front tendon strength is reasonable. Just have some cartilage damage in the joint lining at the front of my ankle. Was told to keep away from squats or any strain on it for about 2 months and just keep jogging in a figure 8 everyday. So no squats or thrusters. Woo.

 

Anyway my gym is closed between christmas and new years for a bit so here's what I did at home tonight.

 

Bent rows

40x8x3

 

Bench press

50x8x2

trying to pause at bottom instead of top, made it nice and harder :)

 

Military press

40x8x2

STILL get the arm twinge :angry:

 

BB Curl

25x8x2

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Weights at 2am with no aircon :wacko:

 

Bent rows

45x8x3

 

Bench press

52.5x8x2

 

Military press

40x8x2

hanging back my wrists to stop my arm twinging

 

BB Curl

25x8x2

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