Like Momma Used To Do It

[dirty~d~]

Building from scratch isn't easy, but through experience I always find I achieve my best by being hard on myself. This past year of school (and work) kept me out of the gym more often than I anticipated going into it. I lost quite a bit overall, however, I love this stuff so starting back at 'square one' isn't a negative in my world. I learn something new about ME every time. :nod:

The next 8 weeks (ish) is full time and all out. I'm going to take advantage of my current level of aerobic conditioning and beat on myself with weights. I might post my diet along the way, but we'll see. My attention span with logging doesn't have a healthy track record so that's part of my goal. :lol: My log will actively run as long as I'm training. The other goals are pretty straight forward and simple:

Improve strength under endurance
Rebuild muscle mass (I hate not feeling solid)

I don't track my body weight as a gauge for anything, but I do like to make bets with my best friend's husband so I will actually be doing weekly weight checks this time around.

Dripping with sweat, physically tapped out and mentally satisfied is how I plan on walking out every night. Since I worked squats this morning (as half assed as they were) I'm giving myself another full day of rest. Week one starts Thursday night. I'm going to run 8 day weeks in case anyone is curious. Day to day format I'm still tweaking. I'll post that up before Thursday.

Time to eat. Be back soon. :redevil:

[Ulter]

Nice to have you back where you belong. :)

[P Bo]

Nice to have you back where you belong. :)

Agreed: DOIN' WORK!

Glad you are fired up and back at 'er Delish!

[Hidngod]

HEY! I'm in, fo sho!

[roadwarrior]

IN too... love to follow along as you climb up a new mountain in your quest for the best DD.

[dirty~d~]

Thanks for tagging a long my friends. :) This format isn't set in stone, but for now it's the plan:

Day 1
Oly Squats
Snatches
Cleans
Jump Shrugs
Accessory work

Day 2
Bench (ugh)
OH Press (either strict or push, or both)
Rows (will vary)
Chins/Pull ups
Good Mornings
Accessory work

Day 3
Critical Power Runs
40 yd Sprints
Stairs with a weight vest
Box Jumps/Plyometrics
Leg Press

Day 4
rest

Day 5
Front Squats
Lunges
or Oly Squats
Jump Shrugs/Power Snatches
Rows
OH Press (will vary)
Chins/Pull Ups
Accessory work

Day 6
rest - maybe rollerblade

Day 7
Dead Lifts
Front Squats if I don't do them on day 5
OH Squats or Lunges
Incline
Tire Flips
DB Crawls
Accessory work

Day 8
rest

Stretching and foam rolling is every day. Accessory work is triceps, biceps, grip, neck rolls, abs/core, calves of some variation. I will be rotating between variations of rows and press work. Working volume will be in the range of 4-5 sets of 7-8 reps for most lifts.

[BiggT]

Hey partner . . . that's way too much planning for me. Honestly, lol, it gave me a headache. But I still heart you, lol, I just don't heart this program because it sucks!!!

Basically, I'd probably pick a handful of lifts to train for this time period. Say . . . flat bench, an overhead lift, fronts, backs, and and oly lift. Use shrugs and clean/snatch pulls as assistance to your oly lift of choice Another problem is the whole thing where you try to get good at everything, you end up not going very far with anything. If you're doing plyo, sprints, oly lifts and hybrids, etc, I wouldn't bother with deadlifts for this block of training. I especially wouldn't DL 2 days after jump shrugs or before any type of squat/lunge.

Most importantly, get the (UGH) after bench out of there . . . I heart benching and it bothers me.

Id' probably bench heavy on Mon and light Thurs with push presses. I'd do lat work on these days and other assistance. I'd probably do oly lifts, squats, and plyo on tues and sat. If you want to sprint hard, squat once a week, if you don't sprint too hard, squat twice a week.

Those are just my thoughts since you wondered . . . In my opinion, this layout is a complete disaster waiting to happen. Don't be mad at me!!!

[dirty~d~]

Why would I get mad at you? LOL! I ASKED you to and I appreciate your input, especially. Like I said... still tweaking. The weights aren't going to be heavy, but after reading through it again I am going to cut it down some... (got a little carried away with the thought of training full time again). The idea isn't to get super strong on any one lift right now. Eliminating the DL... as much as I heart DLs... is a definite yes. When I do DL again I want to be able to focus on it alone. I may do a couple of light sets around week four, but we'll see.

Since you asked so nicely I guess I can eliminate the (ugh). Bench twice a week... now that's asking a lot from me. :lol:

[dirty~d~]

Tweaked:

Day 1
Oly Squats
Snatch or Cleans
Jump Shrugs
Accessory work

Day 2
Bench
OH Press (either strict or push, or both)
Rows (will vary)
Chins/Pull ups
Accessory work

Day 3
Critical Power Runs
40 yd Sprints (every other week)
Stairs with a weight vest
Box Jumps/Plyo

Day 4
rest

Day 5
Oly Squats
Snatch or Cleans
OH Press (will vary)
Rows
Accessory work

Day 6
rest

Day 7
Front Squats
Good Mornings
Incline or Bench
Chins/Pull ups
Accessory work

Day 8
rest

[dirty~d~]

I didn't want to waste the calories I consumed today so I started a day early...

(Following warm up)

Oly Squats


Extremely frustrated with myself at this point so I slammed the light tire around for a few minutes.

Power Snatch


Hang Cleans


Calves, abs, grip work, stretches.

NOT happy with my current conditioning, or lack thereof. Even though I kept the weight moderate, I would equate tonight's squats to a slug dog-paddling through mud. Mind fucked me into almost packing up (almost). I'm not weak, but I am definitely out of the groove. At least I'm aware of the reality of where I am, compared to where I want to be. The snatches and cleans were quick sets to gauge where I stand. Need to re-polish form before slapping too many plates on those.

Weight before lifting - 126lbs

[dirty~d~]

Work wore me out mentally so it was nice to lift right after tonight.

(following warm ups)

Flat Bench (I always bench narrow grip)


Pull ups
BWx6 4 sets

T-bar Row
90x5x4

Push Press


DB curls, Skull crushers, abs

Going easy for the first week on most lifts. Everything was modest tonight, but I worked up a decent sweat by keeping rest between sets to about a minute

[dirty~d~]

Today was quick:

4 - 2 min. cycles of critical power runs
4 - 2 min. cycles of stairs (forgot the vest)
5 - 40 yd sprints

Ice massage on both shins. My right tibialis anterior has been tightening up a bit lately, which is odd. I run only once a week. Stretching and massage fix it, but I'm keeping tabs on it.

[roadwarrior]

You're doing some good hard work there D but then you always do. And LOL at your moderate comment... that workout with short rest would tucker out most guys.

[dirty~d~]

Lifted today

(warm ups)

Oly Squats


BTN Press (strict)


Pendlays


Snatch Grip Jump Shrugs


Grip work, abs, calves, neck rolls

Squats felt a little better, compared to last time. Still felt slower than I should. Speed on Pendlays is pretty decent. Rhythm on jump shrugs is a little off, but easy to fix.

[Ulter]

I agree she's fun to watch.

[dirty~d~]

Had to do some thinking this morning so I ran stairs at the HS for about 20 minutes. No weight vest, nothing super intense. Elvis and Bonnie Raitt kept me company.

[dirty~d~]

Lifted earlier today to give myself a little more time to rest. I have belayer training tomorrow, apparently. :lol:

(warm up)

Front Squats


Incline


Shoulder width grip pull up
BW x 6 2 sets

Chins
BW x 6 3 sets

I didn't feel like waiting to add them so....

Kneeling Jump Squats
20lb curl bar x 4 (didn't feel balanced and was way too light)
squat bar x 3 3 sets

calves, abs, dips

The kneeling jump squats aren't going to be an every week thing, but damn they're fun.

[dirty~d~]

Belayer training went well. For those who don't rock climb, belayers secure the lines from the bottom and ease down the climber when they're done. Today was my certification phase 1. Handled two guys over 200lbs and I climbed four times so I'm pretty tight all over. Forearms are fried, fingers are sore, back is on fire (in a good way) but I'm happy. Snatches/cleans tomorrow so we'll see how I feel after food and sleep.

[dirty~d~]

Lifted (kinda) today

(warm ups)

Oly Squats


That was it. Everywhere else is pretty sore from yesterday. Squats felt a lot smoother than the last couple of workouts. The weight was good; finished each set with ease.

[roadwarrior]

Belayer training... nice. I put up a 12ft rock climbing wall in the back yard. We love playing on it and going bouldering. We have not gone full blown rock climbing yet with ropes but will soon.

[dirty~d~]

It's a blast. I've been climbing off and on for a couple of years, but this is the first time I've gone for certification. The training was intense only because we were short on people that could climb to the top fast enough... being a lightweight strongish person has advantages. 65ft isn't hard, but you do it four times in less than two hours and it's a bit rough. Only a handful of the group had any prior climbing experience. Everyone climbed, but only three of us were willing to go all of the way up. The spooky part was when I had to fall on purpose and force the belayer to catch me. Ugh.

[dirty~d~]

Lifted today

Flat Bench (narrow grip)


Pendlay Row


Push Press


Curls, triceps press (cable), abs, grip work

[Hidngod]

:coolugh: I'm still watchin.

[dirty~d~]

I've been lifting, just not keeping up on my log. :lol: I'll update it when I have my journal in front of me. Tonight I beat the hell out of myself on front squats and power snatches. It was awesome. :redevil:

[Mafioso30]

power snatch?? sounds kinda kinky lol....

Nice work dirty dirty ;)

[dirty~d~]

:lol: I always giggle when I type that.

I don’t usually ‘worry’ about my diet, as long as I’m getting what I need to fuel my activities. For those who are curious my typical day would look something like this:

AM 1
3 whole eggs
Green/orange peppers
Cheddar cheese
½ baked potato
Banana or berries
Milk
1 cup coffee w/ half & half

AM 2
PB Sammy
Yogurt
Apple
Milk

Mid Day
Spaghetti or chili w/ cheese
Spinach and tomato salad

PM 1
Chicken breast or steak or fish
Sweet potato
Avocado
Milk

PM 2
Milk ‘shake’ – 4 cups milk, ½ oats, 2tbs Hershey’s chocolate syrup

I’m a grazer by nature so my in between snacks are usually nuts, chopped veggies and plenty of water. When I go out with friends I eat and drink whatever I feel like. I don’t move my diet around my workouts, I just eat. My body is pretty used to this routine so efficiency of nutrients isn’t much of an issue. Yes, I drink a LOT of milk.

[dirty~d~]

Since I'm still automatically waking up around 5am I decided to take advantage of it and the fact that summer finally showed up in Seattle. I took my roller blades down to the path by the river and put in 16 miles (about 10 mph pace). I like this trail cause there are hills and flat spots unevenly spaced along the way. My butt usually hates me when I'm done. :lol:

[Big Sky Guy]

Looks like a good summer in here!

[roadwarrior]

16 miles on roller blades sounds like a good workout. I would fall after a block.

[AWR]

16 miles... geez lol nice work

[dirty~d~]

Thank you boys. 16 miles is about what I'll average per rollerblade workout. Once a week is usually enough to keep my skating legs under me during the off season.

I have lifting sessions to add as well. :lol: I'll post them soon.

[Hidngod]

16 miles on roller blades sounds like a good workout. I would rather fall after a block.
Me too

[dirty~d~]

:lol: Sorry guys. I suck at keeping an online journal going. Re-writing my log is a struggle for me. My current routine looks nothing like what I started posting here.... go figure. I'm squatting three times a week.

Monday
back squats (heavy load)
push press
bb rows

Tuesday
bench
chins/pull ups
snatches/cleans

Wednesday
front squats
pendlays
back squats (light load)

Friday
back squats (medium load)
jump shrugs
??? (whatever I'm in the mood for)

Saturday
bench
chins/pull ups
btn press

Accessory work fits in where ever. I cut the cardio way down while I'm running squats 3x week. I'm looking to add 10-15lbs per week. I'll try for 6 weeks of this, but I'm thinking 4 is more realistic.

[dirty~d~]

I've been able to consistently devour 3500 non-junk calories/day for the last week and a half. I'm pretty confident I can keep this up for 4-6 weeks.

[dirty~d~]

New hours at my gym has me revising my work out schedule.

New schedule has heavy load squats on Sunday to start the week, which means I skip medium load night this week. Oh well. If I can do 5 full sets with 200 on Sunday then it's fine.

Tonight was:

Flat bench


Chins
BW x 7x3

Push Press


Had to keep an eye on the clock, which I can't stand. The gym closes an hour earlier now. :( By the time I got off of work and got changed I had about 40 minutes. Ran into someone that recognized me from HS on the way out...ugh. I didn't recognize him, but the name sounded familiar. Kind of awkward. Now I have to dig out one of my year books and figure it out, just incase he stops me again. :lol: