Training Log: Paul Evans

You are welcome!

Do whatever lower body day

Leg extensions 3x15 @ some imaginary weight

Leg curls 3x15 @ some imaginary weight

Sumo leg press 4pps 3x10

Calf raise on leg press 2x30 @ 3pps w/ 10s pause at top of every 10th rep, followed by 30-50 reps dorsiflexion

Ab machine 1x100 full stack - I was hunting for ways to feel it in my abs...I will know if I succeeded tomorrow I guess

SLDL 1x10, 1x15 w/ 31.5kg DB's

I'll have another do whatever day for upper body on Wednesday, and then that is probably it until I get home :)

I just remembered I have the contrarian approach to HG dvd that I brought, and I never got to watch it on the island bc of no dvd in my room and no dvd drive on my laptop.  And then I'm at this rental house for 3 weeks and this dvd player is in my field of vision almost everyday.  And I finally put two and two together.  I'm gonna go learn some new drills yall.

Alrighty then.  Decided to "train" one last time before heading home.

Do whateva full body day

walk to gym

"Work"in kg 

good girl bad girl: 10 & 15 reps each with some unknown weight

leg extension 

3x10 +15 partials @ "10"

leg curl 

4x8 +24 partials @ "10"

calf raise on leg press 

2x30 @ 3 plates per side (10s hold at top of every 10th rep +50 reps dorsiflexion @ end of set)

single leg press 

8x 3 plates per side, 2x10 @ 2 plates per side

bench press

10x bar

10x 40kg

10x 60

10x 80

5x 100

lateral raise machine

4x10 decending weights- "5","4","3","2"

pullover machine

4x10 ascending weights- "55", "64", "82", "100" (iirc)

fixed bar curls

3x20 @ 20kg

That was all.  Adios Australia, you've been pretty cool!  See you in about 6 months probably.

Continuing the recovery/underloading stuff:

warm up:

move stuff off the bench/out of the rack

work:

Incline bench

10x bar

10x 95

10x 115

10x 135

10x 155

10x 165

Bent over row

3x10 @ 135

Front squat

5x135 (testing them out after doing rows)...ok, why not

5x 95

5x 135

8x3 @ 185 - good place to start from

Haven't lost any weight over the last few days, but I haven't gained any either, so that's just fine

Today was a squat day.  Lower back is still not 100% from recent injury, so I'm trying to pace myself.

piriformis stretch

dislocations

leg ext: 1x20x25, 1x20x50

leg curl: 1x20x25, 1x20x50

hip thrust: 1x10x bw, 1x10x44, 1x10x94

Work: the numbers will be a little screwy because I have a mix of kilo and lb stuff.  Also, sets x reps x weight.

Front squat, no belt:

1x10x44 (bar)

1x5x94

1x5x115

1x5x132

1x3x182

2x3x202 - started to lean a bit on 3rd reps

3x3x192 - better, faster, but not quite enough on last reps

3x3x190 - maintaining speed, focusing on "last rep, best rep"

Assistance:

Band resisted Good mornings

1x25x44 +doubled monster minis (attached to safeties @ 4th hole) - went slack at the bottom

1x25x44 +doubled monster minis (attached to safeties @ 2nd hole) - too much tension, will try 3rd pin hole next time

Last night I found a sweet deal on a '74 bronco on Craigslist, got in touch with the guy within an hour of it being posted, and set up a time to check it out this morning. So I wake up extra early, drove about 2 hrs through a bunch of fricking rain, and 15 mins from the destination, the dude texts me "something came up cant make it sorry". Just like that, my day was off to a great start. I was determined to do something worth a crap today, so I said hey, why not throw something? Last night I'd had a chance to sit down and watch Mike and Mindy's "Contrarian Approach" DVD, and luckily the weather was really nice at home, so I actually got in a nice little backyard throwing session. 

Braemar, Sheaf, LWFD

B stone 

drills for about 15 throws working back to the "full" standing throw

15 more throws, mix of stands and shuffle/glides. Not much happening here yet, in the awful feeling stage

20lb sheaf

10x ground drill

5x full throws

10x ground drills opposite hand

5x full throws & bonus 'last throw, best throw'. Most were awful, but some had that nice "thweeng" at the end and went up pretty high.

LWFD

5x 5-turn line drills, left and right handed

Been doing a lot of thinking and it's pretty apparent that I need to cut the crap and let my back heal up completely. I'm gonna try and see a doc and a chiro and see what's what. My lower back has a nice dull pain after being in the car for a while, and there's a little bit of partial numbness in a few of my left hand fingers. So, according to webmd, I most likely have multiple sclerosis (lol) but it's probably just a bulging or herniated disc or something. I don't want to make it worse, so I'm cutting out spinal shearing forces as much as possible the next few weeks, and unfortunately that means throwing, as I'm not too sure the twisting & shearing forces inherent in the throws are doing me any good. It'll be pretty boring around here for a while.

No shear leg day

Bulgarian split squat

5x10 @ bw for each leg

Glute bridge (I think this should be ok)

1x10 @ 94

1x10 @ 144

3x10 @ 204

Leg ext

1x15 @ 25

1x15 @ 50

1x20 @ 75

1x20 @ 100

Leg curl

1x15 @ 25

1x15 @ 50

1x20 @ 75

1x10 @ 100

Seated calf raise (bar across knees)

1x20 @ 134

2x30 @ 223 - 10s pause every 10th rep, followed by 50 reps dorsiflexion after each set

Bodyweight chin ups with pause at top and slow negative

3,1,1,1,1,1,1,1,3

finito

Lower day and some chin ups

warm up

sled drag - 15 min fwd and backward

work/assistance

Cossack squat

3x10 @ +48lb (hanging from belt) per side

BSS

2x10 @ bw per leg

Leg ext

1x20 @ 25

1x20 @ 50

1x20 @ 65

1x20 @ 85

1x20 @ 100

Leg curl

5x10 @ 50

Seated barbell calf raise

5x20 @ 134

Chin ups

bw x 3,3,1,1,1,1,1,3

Recovery Training

foam roll

stretching

band pullaparts

dislocations

Work (still very light stuff)

Front squat

1x8 w/ bar

1x5 @ 94

3x8 @ 134

Incline bench

1x8 w/ bar

1x8 @ 64

1x5 @ 95

3x8 @ 119

Clean pull

1x5 @ 94

1x5 @ 134

3x5 @ 184

Underhand bent over rows

3x10 @ 154

- Training is feeling ok.  Pressing is still definitely off.  Whatever it is that is messed up is still recovering.  Squats and pulls are feeling strong.  But the best things about this sort of training are that it goes quickly, I can go about my day without feeling beat down, and I'm still getting in about the same amount of weekly volume as I would normally, albeit at lower intensities.  Plus it allows me more moderate carb days, which is easier to stick with, rather than a super high carb day, then a no carb day, a mod carb, no carb, etc etc.  And my weight has been falling right steadily lately.  Should be out of the 250's soon.  Was averaging about a lb a week for a while with all the craziness, but it's dialed in now.

15lb stone

stand no reverse x10 to 32'-33'

shuffle x5 to 34'

as easy as possible to 30'+ x10 - most were 32'

- Stone sucks right now, but focusing on hitting positions and getting to that 90% distance was probably smarter than anything else I could have done.  Going for a big number was getting me nowhere.

16lb sheaf

full throw x5 - feeling ok

ground drill x5 - same

full throw x15 - fatigue had me launching a few of the later throws off to the left, & one actually went over my fence into the neighbors yard, oops.  But I don't feel that far off from putting things together.  My "scrape the grass in front of my right foot" cue + trying to finish with the hips through hard (big butt flexin') is working pretty well.  I just need to get my weight shift/left side block on time.

Recovery Training

Playing in the snow w/ a wild 2 year old

Shoveling driveway/sidewalk

circuit:

RDL

GM

F squat

Bent over row

all 1x8 @ 94

Power snatch

5x5 @ 94

Overhead squat

2x5 @ 94

Leg extension

1x15 @ 25

1x15 @ 50

1x15 @ 75

Leg curl

3x15 @ 50

Bench

1x8 w/ bar

1x5 @ 94

1x5 @ 134

1x5 @ 154

1x5 @ 174

Bent over row

2x25 @ 94

DB incline bench

2x15 w/ 35's

DB curls

3x10 w/ 35's

That'll do, pig.  That'll do.