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Smitty's Summer Log

calebsmitty said:
I will probably hit my diet harder during Football Season. I am much more disciplined and regimented. My training takes a hit but my diet is usually on point. I figure by November I will drop quite a bit.
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We'll be following when you do so....that is, if you are still.logging then:)
 
Yesterday training.
One Knee Milt Press off Pins (just above shoulder height)
Worked up to 135, 3x6. Tough working off dead stop.

Between sets did Pull Ups 10x5. Alternating grips.

Rev. Delt swings with 25lbs. 4x20
Band Delt Lat Raise

BB Curls 4x10


Today gonna hit DL and Squat.
 
Deadlifts and squats


Snatch Grip with Monster Mini Bands
135x5x2
185x5
225x5
275x5

Conventional DL
315x5x3

Sumo with Bands
365x3xx3

Box Squats with medium band
315x5x3
405x3

20 rep squat finisher
2 sets ... Of ass kickers

Tire sled
Walk forward 2 sets 40 yards
Walk backward 2 sets 40 yards
Sprint forward 4 sets 40 yards
 
If I get the time to workout today I will post it. Have had a needy wife the last few days. Really throws a wrench in your plans.
 
Yah my wife can get needy sometimes and I don't really blame her as I can get tunnel vision with this shyte and ladies need to know they're number one... So we shouldn't treat them like number 2.... :)
 
Had one of my worst training days since starting this log. Just had no drive or motivation. Still managed to get something in.

Bench. Worked up to 315x2, dropped down to 225x6. At this point my shoulder felt terrible and I decided not to continue. I did inverted rows and pull ups between each set.
 
Don't think I'm any leaner. My weight is up to about 330. Sure some of that is water.
 

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Haven't updated in a while. Been burnt out. Knee swollen and no energy. So I decided I needed a break. Gonna do conditioning work this week and nothing heavy or high volume.

Today did a CrossFit style WOD.

3 pull-ups
5 push-ups
10 BW squats

Every minute on the minute for 30 minutes. For a total of 90 pull-ups, 200 pushups(did extra to get to 200), 300 BW squats. Kept my heart rate up but wasn't that physically taxing.
 
calebsmitty said:
Haven't updated in a while. Been burnt out. Knee swollen and no energy. So I decided I needed a break. Gonna do conditioning work this week and nothing heavy or high volume.

Today did a CrossFit style WOD.

3 pull-ups
5 push-ups
10 BW squats

Every minute on the minute for 30 minutes. For a total of 90 pull-ups, 200 pushups(did extra to get to 200), 300 BW squats. Kept my heart rate up but wasn't that physically taxing.
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Knee problems suck!!! Know everything about that:(

Good that you listen to your body. Doing something different or even a week off can be just what the doctor ordered.

Take care....
 
I had some wear in the patellar tendon but seemed tro go away so I've been pretty lucky in the knee department. This is a tough sport, you're going to wear down and that is why you have to devise a sensible plan and lift smart. Most of the problems will go away eventually but as we get heavier they tend to come back somewhat. Progressive lifthing is the only way to keep these things at bay. I am hurting pretty good now that I am at the peak of my progression but joints will get a break when I start my next routine at around 60% capacity.
 
My knee has built up scar tissue from past surgery. I have trouble flexing much past 90 degrees. And when I squat a bunch below paralell it gives me hell. The pain is behind my knee. I'm pretty sure I need to get it scoped again to clean it out.
 
calebsmitty said:
My knee has built up scar tissue from past surgery. I have trouble flexing much past 90 degrees. And when I squat a bunch below paralell it gives me hell. The pain is behind my knee. I'm pretty sure I need to get it scoped again to clean it out.
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Never ending process here. My right knee has quite a bit of scar tissue but I'll just let it be before I go back under the knife.
 
Yeah. It's hell getting old.

I did some work today. To get heart rate up.

40 meter sled drag. Forward Up/Backward Back
Jump Rope - I used two different heavy ropes and regular rope. 20 jumps per rope.

I did that three times.

Sled Sprint 80 meters x3
20 DB Push-ups

Quick hard workout. My heart rate and body temp were raging.
 
Sorry for the lack of posting. Football season is in full go. Two a days are hectic. I have been getting my training in when I can. Add to that it has been 100+ everyday the last three weeks. It has been hard to train in the garage in the heat. I'm working on my plan of attack for the season. I want to incorporate more conditioning to shed some more fat and just be in better health.
 
calebsmitty said:
Sorry for the lack of posting. Football season is in full go. Two a days are hectic. I have been getting my training in when I can. Add to that it has been 100+ everyday the last three weeks. It has been hard to train in the garage in the heat. I'm working on my plan of attack for the season. I want to incorporate more conditioning to shed some more fat and just be in better health.
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Football is a priority....I'm sure you're killing it.
 
It is Texas after all.


Sundays are for the dead..

Snatch grip deads
135x5x2, 185x5, 225x5, 275x5

Conv. Deads
315x5, 365x3, 405x3 (all done with with dead stop at the bottom)

Sumo(with monster mini band)
275x8x4

Squats (with super heavy band)
225x8x3

Reg. squats
275x8x4

Stiff DL
185x10x4

Rev. Sled Drag
40 yards x 5 times
 
calebsmitty said:
Sorry for the lack of posting. Football season is in full go. Two a days are hectic. I have been getting my training in when I can. Add to that it has been 100+ everyday the last three weeks. It has been hard to train in the garage in the heat. I'm working on my plan of attack for the season. I want to incorporate more conditioning to shed some more fat and just be in better health.
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Don't overdo it during the season got to save some mojo for the field :) you know where your limits are though.
 
Was able to train some chest and back yesterday between practices and meetings. Quick, hard, an short... Like my sex life.

My knee has been a big problem lately. Every time I squat it takes days and sometimes weeks to be able to squat again. The pain is most likely due to scar tissue from knee surgery years ago. So I'm gonna lay off squats for about a month. During this time I'm going to test out other movements to see what I can die without bothering the knee. I will continue deadlifting. I need to find thing I can do to target my quads other than squating. I'm limited to what is in my garage unless I decide to go to my old gym. Anyone have any suggestions? I will do sled work, leg extensions, and step ups.
 
calebsmitty said:
Was able to train some chest and back yesterday between practices and meetings. Quick, hard, an short... Like my sex life.

My knee has been a big problem lately. Every time I squat it takes days and sometimes weeks to be able to squat again. The pain is most likely due to scar tissue from knee surgery years ago. So I'm gonna lay off squats for about a month. During this time I'm going to test out other movements to see what I can die without bothering the knee. I will continue deadlifting. I need to find thing I can do to target my quads other than squating. I'm limited to what is in my garage unless I decide to go to my old gym. Anyone have any suggestions? I will do sled work, leg extensions, and step ups.
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Leg press bothers you as well?
 
No leg press at home. If I decide to trudge to the Gym I will use the leg press. But with limited time during the season I want to train at home as much as possible. I might make time for one gym day per week to use the leg press.
 
calebsmitty said:
No leg press at home. If I decide to trudge to the Gym I will use the leg press. But with limited time during the season I want to train at home as much as possible. I might make time for one gym day per week to use the leg press.
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Lunges might be an alternative as well.
 
I'm going to try high box squats first because I don't want to stop squating. Still going to take a few weeks off first. Might just need rest.
 
You might ask iparatroop about a squat variant he used a while back during a leg injury. I think he called them pin squats? Start in a power rack with the weight on the catches at thebottom of thesquat and just lift it up from there instead of starting at the top and going down like a traditional squat. Takes pressure away. I dunno exactly. I'm rambling.
 
Montego1 said:
You might ask iparatroop about a squat variant he used a while back during a leg injury. I think he called them pin squats? Start in a power rack with the weight on the catches at thebottom of thesquat and just lift it up from there instead of starting at the top and going down like a traditional squat. Takes pressure away. I dunno exactly. I'm rambling.
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Yup, pin squats. Take the bar down to as far as you can before the knee gets painful. Have the load resting on the supports at that level. Instead of descending under load, you're ascending from the load being in the supported position.

Here is a link

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You can adjust the support to your desired level.
Another thought is to try warming up the knee(s) prior to squatting. Maybe a brisk walk or a jog. Rotations may help too.
 
Warming up and lifting is t the problem. It is the pain and swelling afterward. I'm on a football field coaching. Tough with a banged up knee. It has been hell this week.
 
Just a little update in my knee.


Talked to trainer at school. He checked it for possible tears but said he didn't feel anything that might be a tear. He recommended an MRI to be sure. It may be like I thought. Just remnants of my previously injured knee. He doesn't think it's scar tissue but probably needs minor surgery to clean up. Guess I'm not young anymore. So I've been icing and wearin a sleeve on it. Won't do any knee dominant movements for a few weeks. Deadlifts tomorrow for sure.

Today I'm doing the Mantathalon. If you don't know what it is google it. I'll post my results on here.
 
I scored an 80 out of 100 reps on the mantathalon.

17 reps @ 225 Bench Press
10 reps @ BW pull-ups
20 reps @ 95 Strict Military Press
18 reps @ Dips with weight vest
15 reps @ 95 strict curl

Done in 15 minutes

The milt press should have been 115 not 95. But I'm eased with the results.
 
So Football season has beaten me up so far. Extremely long days, early mornings, late nights. I havn't done much training. I did manage my Sunday routine of Deadlifts this past sunday. My knee isn't in pain anymore but I havn't pushed it yet either. I am going to give it another week off. I have been trying to decide which direction I want to go at the moment. The one certainty I have in mind is increasing my DL. I want to hit 500 before Christmas, current PR is 455.

I know I am going to proceed with caution in regards to my knee. Sled work and prowler work doesn't effect it so I will continue with that.

Upper Body work is where I'm not committed yet. I know what and how I want to train my deadlift and the rest of the my lower body. I am going to incorporate back work with my deadlift training on Sundays. So I have two to three days of training to plan.

Probably will train Bench and accessories on Monday, Milt. Press and accessories Tuesday, Lower Body accessories Wednesday.

Will update with further info. Also going to start planning my next PH run. Most likely 1-Alpha.
 
calebsmitty said:
So Football season has beaten me up so far. Extremely long days, early mornings, late nights. I havn't done much training. I did manage my Sunday routine of Deadlifts this past sunday. My knee isn't in pain anymore but I havn't pushed it yet either. I am going to give it another week off. I have been trying to decide which direction I want to go at the moment. The one certainty I have in mind is increasing my DL. I want to hit 500 before Christmas, current PR is 455.

I know I am going to proceed with caution in regards to my knee. Sled work and prowler work doesn't effect it so I will continue with that.

Upper Body work is where I'm not committed yet. I know what and how I want to train my deadlift and the rest of the my lower body. I am going to incorporate back work with my deadlift training on Sundays. So I have two to three days of training to plan.

Probably will train Bench and accessories on Monday, Milt. Press and accessories Tuesday, Lower Body accessories Wednesday.

Will update with further info. Also going to start planning my next PH run. Most likely 1-Alpha.
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1-alpha. Nice. I think you will enjoy it.
 
I always got great gains from 1-Andro so I figure Alpha will be even better.

So I have begun getting in more than one day of training this week. I completed my usual Sunday DL workout. Which I will detail. And I completed a Bench and Tri session yesterday. Not easy to get motivated right now.

I have decided to follow a 12 week Deadlift Program written by Ed Coan to concentrate on that one lift. If all goes well I expect to see a 20-30lb. increase in my DL. The first month includes a bunch of volume in the assistance lifts and tapers off toward the end of the program. My hammies and back are still sore. As part of this quest I am going to dedicate Wednesday's to extra deadlift work. So I will plan on doing speed DLs today.

My plan on Wed. is to get lighter explosive reps in a quick intense matter in order to address conditioning as well. Sadiv Sets and On the Minutes sets will be used. Along with extra back work and Prowler Walks.

I'm utilizing 531 for my Bench and Press. If I squat it will be on Wednesday's and will be on a high box to save my knee.

Although my main focus this phase is strength and specifically DL strength there will be plenty of volume. Sometime around October I am planning my 1-Alpha run. Just need to start buying up my product.
 
calebsmitty said:
I always got great gains from 1-Andro so I figure Alpha will be even better.

So I have begun getting in more than one day of training this week. I completed my usual Sunday DL workout. Which I will detail. And I completed a Bench and Tri session yesterday. Not easy to get motivated right now.

I have decided to follow a 12 week Deadlift Program written by Ed Coan to concentrate on that one lift. If all goes well I expect to see a 20-30lb. increase in my DL. The first month includes a bunch of volume in the assistance lifts and tapers off toward the end of the program. My hammies and back are still sore. As part of this quest I am going to dedicate Wednesday's to extra deadlift work. So I will plan on doing speed DLs today.

My plan on Wed. is to get lighter explosive reps in a quick intense matter in order to address conditioning as well. Sadiv Sets and On the Minutes sets will be used. Along with extra back work and Prowler Walks.

I'm utilizing 531 for my Bench and Press. If I squat it will be on Wednesday's and will be on a high box to save my knee.

Although my main focus this phase is strength and specifically DL strength there will be plenty of volume. Sometime around October I am planning my 1-Alpha run. Just need to start buying up my product.
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1 andro will produce more size gain then the 1 alpha but the strength gains and hardness from the alpha are better.
 
Hey. Hows everybody doing in here. Been away for a while. Had a bump in the road. Broke my right ring finger and tore the tendon in a football practice incident. For the past two months i have been wearing a huge splint down to my elbow. Had to surgically repair the finger and tendon. This sucks way more than back surgery. I have had very little upperbody work. I have been able to squat but with less weight than before. Absolutely no grip work on my right hand. I should be done with therapy and splint soon. Going to slowly get back to work. I won't be deadlifting for a while so i am planning to start doing kettle bell swings and good mornings as a substitute. Strength has taken a hit so my main focus is to get back to normal and improve conditioning and maybe lean out in the process.

I hate being in this situation. I have no motivation as i hate not lifting. But i'll be back to normal soon.
 
How're things, Smitty?
 
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