Modified Old-School Training Journal

[bm2k]

Decided to start a journal to log my progress using a modified version of the 'highly acclaimed' old-school routine (http://boards.elitefitness.com/forum/showthread.php?threadid=98518&highlight=oldschool).

I'm 5'8 and 173-4 pounds with roughly 12-15% BF (although I've been known to over-estimate - I can see my abs clearly when flexing). I intend on playing Australian rules football next year, so I'm altering the routine for a bit more power and speed. Additionally, I'll be running three times a week, working up to four medium paced 2-5 mile runs. I'm recovering from osteitis pubis, so my running program will be kicking off slowly and cautiously. I may consider adding some Tabata intervals on the bike.

Here's how things will look:

Tuesday
Push Press - 5 sets of 5
Squats - 5 sets of 3
Straight-leg Deadlifts 1 max set of 20
Rocking Calf Raise - 2 sets of 20

Thursday
Chin-ups - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Rocking Calf Raise - 2 sets of 20

Saturday
Squats - 5 sets of 5 with weight from Monday
Hang Pulls - 5 sets of 5
Close-grip Bench Press - 5 sets of 5
Barbell Curls - 5 sets of 5

I'll be adding swiss ball work to the end each weights session to assist in my recovery from osteitis pubis. Recently I've been experiencing some anterior shoulder pain, possibly related to my biceps tendon. I'll be keeping an eye on that as things progress.

 

[bm2k]

Monday 21 October

First run in months. Only ran about 1 mile to get back into the swing of things. Didn't even break a sweat. My joints felt sore, but will adapt fairly quickly, I hope.

 

[bm2k]

Tuesday 22 October

Push Press: 77.5x5,5 120x5,5,5
Squats: 120x3,3 187.5x3,3,3
Straight-leg Deadlifts: 130x20
Rocking Calf Raise: 87.5x20,20

Pulled up well from yesterday's run, which was comforting given the nature of osteitis pubis.

Everything was fairly comfortable, though my hips were a bit sore/tight during the squats. Next time around: push press 130, squats 200, SLDs 155, rocking calf raise 110. Feeling good after a nice post-workout stretch.

 

[bm2k]

Wednesday 23 October

Quite cold and very wet outside, but today's run felt really good. Added an extra lap around the park and could've kept going. No soreness from yesterday's workout, though my lower back is a little tight.

 

[bm2k]

Thursday 24 October

Chin-ups: 5,5,5,5,5xbody-weight
Bench Press: 132.5x5,5 200x5,5,5
Deadlifts: 200x20
Rocking Calf Raise: 110x20,20

The chins were relatively straight-forward. There wasn't another rep left in me, but I'm going to put some weight in a back-pack next time around.

My right shoulder has been troublesome, so I restricted my ROM on the bench press and tried to lower the bar more towards my sternum. It helped, but wasn't pain free. I'll up the weight next workout though. Any suggestions?

Wow. 20 rep deadlifts are absolutely insane. I put a little less than my 10RM on the bar and went to work. They drove me into the ground, but I kept going and pulled out 20. Can't wait for the soreness tomorrow.

 

[bm2k]

Friday 25 October

Added another lap to my run, which again felt really good. My injury is holding up superbly and I think this come-back might be my second and last, although its only early days yet.

Amazingly, I'm not all that sore from yesterdays workout.

 

[BodybuildingUniverse]

osteitis pubis

not familiar with this - what is it?

 

[bm2k]

Hope this helps: http://www.realfooty.theage.com.au/news/2001/10/17/FFXUY1BLUSC.html

 

[bm2k]

Saturday 26 October

Squats: 120x5,5 187.5x5,5,5
Hang Pulls: 87.5x5,5 110x5,5,5
Close-grip Bench Press: 87.5x5,5 132.5x5,5,5
Barbell Curls: 65x5,5 87.5x5,5,4

The squats were relatively easy, though my knees weren't as stable as usual and my hips were quite tight. Some good stretching needed.

I've never done hang pulls before and probably used too much weight. I don't think my technique was great. I'll drop the weight next time and concentrate on technique and most importantly, speed and explosiveness.

The close-grip bench presses were way too light. My troublesome shoulder felt great though.

I'm considering altering this day of the routine to split hang pull and barbell curl sets between hang cleans, hang pulls and barbell curls...

 

[skaman607]

That looks like good progress keep up the good work