Cal's Training Journal

[super_rice]

skipped today's workout. well, looking at the time, i skipped yesterday's workout.

i spent this morning reading up, ended up skipping the workout i had planned due to the sudden disappearance of my case of writer's block.

i'm planning on doing more technique and light intensity or speed work now. when it starts getting warm around here (it's still not warm yet?!) i will be doing some sprints and throwing some plates around at the park.

tomorrow morning i will hit up some technique work and work up to some moderate hang snatches, then do my regular 5x5 in the afternoon.

 

[super_rice]

5x5 Volume Phase - Week 1, Day 3
Saturday, 26 March, 2005

took 30 minutes to play some road hockey today, as the weather was nice, then came in to do my reg session.

time: 1.5 hrs BW: 172

Bench Press
Warmup: 65, 95, 135, 155
Set 1: 160 x 5
Set 2: 160 x 5
Set 3: 160 x 5
Set 4: 160 x 5
Set 5: 160 x 5

Full Olympic Backsquat
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 5
Set 4: 185 x 4
Set 5: 205 x 4
Set 6: 205 x 4
Set 7: 215 x 5

Bent Over Row
Bar, 95, 105
Set 1: 120 x 5
Set 2: 120 x 5
Set 3: 120 x 5
Set 4: 120 x 5
Set 5: 120 x 5

Lying Lateral Raise
Set 1: 10# x 10
Set 2: 12.5 x 8

Lying External Rotation
Set 1: 10# x 10
Set 2: 12.5 x 5

Weighted Situps - Slow tempo
Set 1: 25# x 10
Set 2: 25# x 10

Russian Twist / Romanian Twist whatever
Set 1: 10# x 5
Set 2: 10# x 5

 

[Phaded]

added some new shit i see

 

[super_rice]

meh, i felt like doing them. since i'm in "volume" anyway, may as well throw em in.

good news, i got my camera so more vids to come!

gotta get my 315 squat on vid too when i attempt it

edit: i can't believe i spelled "too" as "to"

 

[Phaded]

nice.. can't wait

 

[Phaded]

you mind throwing in your diet some days i'd like to see what you eat

 

[Tom Treutlein]

As per Supreme's advice, I'd start with reverse crunches or knee raises for ab work first, then move on to russian twists (oblique work), and then finish with some regular crunches. Supposedly, they are to be done in a specific order. Also, make sure to activate your TVA by keeping the belly button drawn in on all abdominal movements.

This is what I've learned over the past two days, anyway. I'm not entirely sure how accurate it is, but I doubt it could hurt any.

 

[super_rice]

thanks for the info tom. i take it then it's similar to what you need when squatting/deadlifting/benching. to be honest i don't know much about assistance and isolation exercises.

phaded, i don't really keep a track of what i eat, but i will attempt to log a few days worth.

to give you the jist of it, i began as a 135# vball player, so i can pretty much eat anything i want and do well off it (though now that i approach the 180 mark i have noticed that i needed to cut out the junk, which i have).

basically, on school days i'll have a glass of milk and croisant with a block of creame cheese (literally a block) and/or a bagel or something, around 10 or 11 i'll have a big sandwich of some sort (roast beef, corn beef, chicken, turkey, whatever), then another sandwich similar to that an hour or two later (a little smaller though). go home, have some more cold cuts and some fruits (basket of grapes, 2 apples, a banana, whatever), have a large dinner around 6 (usually 40oz steak with mashed potatoes or ribs or chicken wings or a whole chicken... those ones you get from the stores whole...)

then i'll have more cold cuts as the night goes on, and milk.

i don't count cals or grams of anything, i just eat it.

 

[Phaded]

40 oz steak holy fuck man

 

[Tom Treutlein]

If you don't count calories, then I doubt you measure how many oz. of steak you eat. Not calling you a liar, but 40 oz. does sound like a lot. 2.5 lbs. of steak? Jesus haha, if you can do that man, then that's awesome. Make sure it's a lean cut, though.

What did you mean by: "i take it then it's similar to what you need when squatting/deadlifting/benching"?