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Training Log: Mark Howard |
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Owls63 
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 Topic: Training Log: Mark HowardPosted: 2/28/12 at 7:08am |
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So been debating on making a log for a while now. I love the camaraderie and banter that goes on around here so I figured what the hell. Quick background on me. I am a former hammer thrower (decent for D3) and have been competing in the highland games for the past 4 years, the last 2 as a lightweight.
On JVG's advice, I have been doing 5/3/1 for the past 4 months and today was day 1 of month 5. I am not nearly as strong as I want to be but I am hoping that I can get myself back to some good lifting numbers. Here is day one of month 5. Squat - 290LB Base 5 X 115 5 X 145 3 X 175 5 X 220 5 X 230 ? X 245 - got 4 and 2/3. Pretty embarrassing as I was expecting around 8. I think it was a combination of going during lunch and not eating before hand as well as a 4 mile run from Sunday. Rookie mistake and I have to be smarter than that. It was an easy weight and I shouldn't have had any trouble. Quad Extensions - 5 sets of 12 Hyperextensions - skipped because my hamstring has been bugging me. Figured these wouldn't help the cause Abs - Everything was 2/20 - sit ups, bikes, leg extensions, fall outs and single leg drops.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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C. Smith
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Posted: 2/28/12 at 7:09am |
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Welcome!
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vonguinness
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Posted: 2/28/12 at 9:36am |
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yes!
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jammin on the one.
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TheJeff696
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Posted: 2/28/12 at 10:10am |
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The Lil' Hurricane is BACK!
Cant wait to see you this season...I cant lie, I'm really just excited for your wife's baking haha SCORE! How ya been dude? |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Owls63
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Posted: 2/28/12 at 10:29am |
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You're not the only person to say things like that. I look forward to the season for her baking as well, although it doesn't help me with the whole lightweight thing.
I've been good. School is going well although I did forget what it was like to lift in a college setting. If I see one more kid not reach full depth, I may scream or throw a plate at them. BTW, solid weight throw the other day. I wish I could take a couple years off and hit 60 plus feet.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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thegnome
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Posted: 2/28/12 at 11:41am |
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Nice to see you in here!
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Andrew G
Vada a bordo CAZZO!!!! |
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Owls63
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Posted: 2/29/12 at 6:32am |
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Actually remembered to bring something to eat with me for after class. Def felt a difference in my workout compared to yesterday. Again, I have to be smarter than not eating. Yesterday def. reiterated that message. As for today: Hang Clean/Push Press Combo - 5 sets/3 reps - 135, 155, 185 (3 sets) - Figured that I would add these two together to try something different. I don't catch my cleans super low but I do catch in the position I would push from. Felt snappy and quick. I have always liked hang cleans.Hanging Leg Raises - 3 x 10 Hanging Knee raises alt sides - 3/10 Bench Press (5/3/1 program) 240 lb base 5 x 95 5 x 120 3 x 145 5 x 180 5 x 190 ? x 205 - 9 reps. Felt good and finally feel like my bench is actually moving somewhere. Been having a really hard time gaining in bench since I lost a bunch of weight. Seated DB Military Press - 5 X 12 @ 45 (3 sets), 40 (2 sets) - struggled here, it happens One Arm DB Row - 5 X 12 @ 60 Probably bang out 3 or so miles on the treadmill tonight.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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C. Smith
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Posted: 2/29/12 at 7:50am |
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Owls63
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Posted: 2/29/12 at 11:44am |
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Went to the crappy, planet fitness type gym with the wife for some evening cardio. Went 3 miles in 24:30. Solid workout. Time to add some sprint work in as well.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/02/12 at 5:49am |
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Deadlift - 325lb base, double overhand w/o wraps 5 x 1355 x 160 3 x 195 5 x 245 5 x 260 275 x 10 - first 5 were easy, had to adjust my grip and then 3 more decent reps. The last 2 reps were grinders but I worked through it. Felt good and it's the most I have deadlifted rep wise possibly ever and def since I dropped weight. Happy with it. Seated Hamstring Curls - 5 X 12 @ 130 Leg Press - 5 X 12 @ 270 - legs were really fried when I was doing these Abs - 2 X 20 (each side for one legged stuff) for the following: Sit ups Bikes Leg Ext Fall Outs Single Leg Drops Really happy with my deadlift today. Never been much of a deadlifter and when I started my max was 315 and being conservative, the 10 at 275 puts me around 350 for a max. I know it's not the biggest deadlift out there but it's good for me. Hoping 405 comes at some point.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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thegnome
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Posted: 3/02/12 at 6:46am |
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Good job, High rep DL's are really hard from a conditioning standpoint. I hear alot of people saying (including me before) different reasons not to do them, but then I realized it's just because they kill your lungs and it's hard. I decided to quit being a whiner and do some higer reps at times.
I'm a 5/3/1 cult member as well.
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Andrew G
Vada a bordo CAZZO!!!! |
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Owls63
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Posted: 3/03/12 at 6:13am |
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Hang Snatch 3 x 95
3 x 115
3 x 3 @ 135 - felt pretty quick and snappy. Legs were a bit tired from yesterday but I think I have a lot more in the tank
Strict Overhead Press (5/3/1) - 170lb base
5 x 70
5 x 85
3 x 100
5 x 125
5 x 135
8 x 145 - right around where I thought I would be. Was gonna try to squeeze out 9 but felt my knees start to bend and didn't want to cheat
Two handle lat pulls
5 x 12 @ 100
DB Incline
5 x 12 @ 60 (last set only managed 7, was exhausted. Had to do the lat pulls first because I had no access to an incline bench. Some dude everyone calls coach was sitting on it with weight loaded on a bar just chirping to everyone around him. Annoying)
Hanging Leg Raises/Knee Raises
3 x 10, 3 x 20
Cardio - Treadmill
2 Miles - 15:35 - really happy with this, fastest I have ever run 2 miles. I like that my strength and conditioning both seem to be coming along well.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/06/12 at 2:57am |
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Spring break equals a wonderful gym to workout in. There wasn't a single person curling or doing pull ups in the squat rack. It's a wonderful life. First of all - I SUCK AT SQUATING. Now for the workout:
Squat (5/3/1 w/ 290lb base)
5 x 115
5 x 145
3 x 175
3 x 230
3 x 245
260 x 4 - way better than the last squat workout but I was really shooting for 5 or 6. Not sure why I am having such a hard time getting my numbers up. Maybe it's the fact I am finally burying my squats to the proper depth or maybe it's because I have the strength of a small child. Hopefully they start to come around soon. Suggestions/advice will be appreciated.
Back Hyperextensions - 5 x 12 @ 50lbs
Leg Extensions - 5 x 12 @ 130 (3 sets), 135 (2 sets)
Abs - 2 x 20 for the following:
Sit ups
Bikes
Leg Ext
Fall Outs
Single Leg Drops
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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thegnome
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Posted: 3/06/12 at 5:38am |
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My suggestion is that you need to cut about 4" off of your shins.
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Andrew G
Vada a bordo CAZZO!!!! |
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Owls63
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Posted: 3/06/12 at 9:38am |
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Good thought but it may affect my throwing. Guess volume is the best way to go.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/07/12 at 1:07pm |
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Rachelle (wife) and I took the train and walked down to the gym so we could grab an evening workout. Apparently Northeastern doesn't allow guests unless you register them the night before. That was stupid. At least we got a couple of miles of walking in. After that crap, made the decision to take the rest of the week off. Made the decision for a couple of reasons. One, been exhausted and tired for a while now. Two, if I take the rest of the week off it gives me 9 full weeks until my first games. That allows for 2 full lifting cycles and a week to get myself rested and prepared. And three, the wife is on vacation for the rest of the week and my date book has quickly filled with events.
Hopefully this week off will bring me back refreshed. Will probably knock the dust off my throwing shoes at some point though.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/09/12 at 11:45am |
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3.35 miles on the treadmill in 27 mins. Was going for 4 in 32 and just didn't have the gas. Throwing at some point this weekend. Got the first annual WPI alumni and friends track meet in a few weeks and I gotta show these kids how old men throw the hammer.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/12/12 at 6:57am |
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And he's back. A wonderful spring break spent resting, spending too much money fixing cars and studying for a gross anatomy exam is over so back to the grind we go. I just pretended that the first week of my 5th month of 5/3/1 didn't happen and started over again.
Squat (290 lb base)
5 x 115
5 x 145
3 x 175
5 x 220
5 x 230
? x 245 - Got 7 clean, comfortable reps. Prolly could've grinded out 8 but happy with how much better this was.
Hyperextensions
5 x 12 @ 50 lbs
Leg Extensions
5 x 12 @ 130(3), 135(2)
Abs - All 2 sets of 20
Sit ups, bikes, leg raises and fall outs
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/13/12 at 10:49am |
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Lots of studying and thought about skipping the gym cause of a big exam tomorrow but I realized a gym session would help me relax and it certainly did. (Damn you gross anatamy and the lower extremity test I have tomorrow
 )
Anyway on to the workout:
Hang Clean and Press - 5 x 3 @ 135, 155, 185 (3 sets)
Hanging leg extensions and hanging knee raises between each set - 3 x 10
Bench Press (5/3/1 w/240 lb base) Week one of month 5 (75%/80%/85%)
5 x 95
5 x 120
3 x 145
5 x 180
5 x 190
? X 205 - banged out 10 which pleases me. Tried 11 and ran out of gas half way up. Nothing too big but it is a rep max at under 200 lbs so I will take it
DB Military - 5 x 12 @ 45 (4 sets, 10 reps on set 4), 35 - gym was packed and couldn't get my hands on the 40s and also had to wait and do them after db rows so just went with it
DB Rows - 5 x 12 @ 60
Toast. Gonna crush that exam tomorrow
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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thegnome
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Posted: 3/13/12 at 1:34pm |
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Good luck!
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Andrew G
Vada a bordo CAZZO!!!! |
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Owls63
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Posted: 3/14/12 at 9:33am |
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Needed to get some cardio in this week and today was the day. Wish I had run yesterday or the day before cause of the weather but lifting is more important. 3.2 miles on commonwealth ave which kinda sucks cause I have to throw my best football d lineman moves on everyone to get around them. Twas also cold and windy and my legs were hurting from the squats and cleans/presses. Finished in 27:25. Was hoping for better but still glad to get the distance in.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/15/12 at 11:30am |
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Dominated my cadaver lab practical (maybe not dominated but def. didn't fail
 ). I can spot an obturator nerve and piriformis from a mile away. Took my confidence to the gym after my test and actually had a pretty solid workout. That week off def. is paying off.
Deadlift (5/3/1 week one 75/80/85%)
5 x 135
5 x 160
3 x 195
5 x 245
5 x 260
? x 275 - got 10 reps again but it was a ton better than the last time I did this. Last time I had to reset and break after reps 5 and 8. This time I worked up to 8 and only had to rest and reset because I lost my grip. (Gym doesn't allow chalk and trying to stay away from wraps for the grip strength work). Banged out 2 more and called it. Happy with how I feel.
Hamstring Curls
5 x 12 @ 130(3), 140(2) - man these suck after deads
Leg Press
5 x 12 @ 290
Abs - 2 x 25 for each of the following:
Sit ups, bikes, leg extension and fall outs
Not sure if I will make it to the gym tomorrow as I have day plans in CT. Hoping to at least get a run in but we shall see how the weather is treating me.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/16/12 at 1:42am |
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Didn't have time for the train in and back from Northeastern so decided to run today and will lift tomorrow. Ran the same 3.2 mile route on Commonwealth Ave. Legs were tired and I was pretty miserable. Both cause of the deadlifts and in all honesy I really didn't want to run today. Still managed to cut 10 secs off from Wed. Went 27:16
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/19/12 at 8:07am |
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Missed my workout on Sunday cause I spent the day getting my taxes done and writing a paper for the most useless class in all of history. So I did Sunday's workout today and pushed Monday's to tomorrow.
3 X 12 Hanging knee/leg raises between each of the following exercises
Snatch - 5 X 3 @ 95, 115, 140 (3 sets) Felt pretty good. Snappy and quick.
Strict Overhead Press (5/3/1 w/170lb base)
5 x 70
5 x 85
3 x 100
5 x 125
5 x 135
? x 145 - got 8 reps. Didn't go nearly as well as last time and really grinded out the 8th. Thinking my snatches and hanging leg/knee raises took a little extra out of my shoulders.
Lat Pulls - separate handles - 5 x 12 @ 100
DB Incline - 5 x 12 @ 60 (4 sets, only got 10 reps on the 4th set), dropped to 50 and finished with a set of 12. This killed me today. Was supposed to do these after snatches but the two benches I needed were in use. Oh well.
Going to throw at Harvard later tonight.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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vonguinness
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Posted: 3/19/12 at 8:45am |
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jammin on the one.
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Owls63
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Posted: 3/19/12 at 12:02pm |
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Just got a little throwing work in. Man, picking up the Olympic hammer after any amount of time off is a real shot at your confidence. Took about 18 or so throws. Felt good towards the end.
Took 12 or so lwfd throws. Nothing spectacular. Nice to knock the dust off.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/20/12 at 8:17am |
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So today's workout wasn't fantastic. I figured yesterday's throwing session didn't help my squats today. I hit all my numbers but didn't really try to go for anything extra. Don't think I had it in my tank anyways. Squats (5/3/1 w/a 290 lb base)
5 x 115
5 x 145
3 x 175
3 x 230
3 x 245
? x 260 - Hit 3. Brought it down for 4 and thought better of it and just left it on the safety bars.
Hyperextensions - 5 x 12 @ 55
Leg Extensions - 5 X 12 135(3 sets), 140(2)
Abs - 2 X 25 for the following:
Sit ups, bikes, leg raises, fallouts
Gonna throw some more tomorrow.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63
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Posted: 3/21/12 at 6:08am |
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Another crappy workout today. Def. beat so decided to get in the gym and get my major stuff done and skip accessory stuff. Wanted to throw again tonight so it made sense.
Hang Clean and Press - 5 x 3 @ 135, 155, and the plan was 3 sets of 190. Did my first two reps and realized it wasn't gonna happen so I knocked it down to 175 and finished the first set. Then did 2 more @ 175. Positive I took out of it was that I felt like I was moving through mud but I still managed to be kinda quick.
Bench (5/3/1, week 2, 240 lb base)
5 x 95
5 x 125
3 x 145
3 x 190
3 x 205
? x 215 - hit 6 reps. Just a bit tired today. Thought 7 or 8 was coming but still hit my prescribed numbers.
Skipped DB Military Press and DB Rows.
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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thegnome
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Posted: 3/21/12 at 6:38am |
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Hope you don't mind some unsolicited advice.....Drop down to 2 times/week for the rest of this cycle, use either option Wendler lists. If you feel better when you are finished with the cycle either do it again that way or go back. I think with all the stuff you have going on right now you will overtrain. School, new family, 3 or 4 days plus throwing = too much.
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Andrew G
Vada a bordo CAZZO!!!! |
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Owls63
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Posted: 3/21/12 at 12:44pm |
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Will give it some thought. Was hoping to get through this and one more month then adjust when my season started. Esp. because I know come the fall I won't be able to train as much as I would like due to the little one on the way. Who knows, maybe two times a week will actually make me more efficient? Anywho, went out and threw some oly hammer. Took 3 one turns, 3 two turns and then a bunch of 3 turns until my hand hurt and I tried to hard and started losing technique. Then banged out 8 100 yard sprints. (I call them sprints, others would call them a slow man jogging)
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I swear to God I'm going to pistol whip the next guy who says, Shenanigans.
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Owls63 wrote: