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TRAINING LOG: John Pilling

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John Pilling View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/13 at 9:46pm
Thanks, Nate.

Sunday:  couldn't figure out why the back of my right knee was bothering me. I  took a look at it and it was all bruised.  I immediately thought back to last Tuesday when i  had my worst right hammy cramp ever, while doing pull ups. (squat & RDL the day before)  I was torn up for a few days.  I guess it actually did some damage.  ROM is back to close to normal.

Monday 12/16/2013
My 18lb indoor shot arrived today.  Can't wait to put it to use.  I have it waiting by the door to go to work with me tomorrow.

Test Week
BW: 258
Squat:  wu 135 x10 / 225 x8 / 315 x6...405 x10  felt solid, could have gone heavier but i have not had 400lbs  on the squat in a while.  Shut her down while i was still ahead.  Content with the lift. 
Good morning: 3x10 @135
power snatch x5 @135 / hip snatch x5 @135 / Hang snatch x5 @135 - R-shoulder feeling solid but not 100% yet
snatch shrug:  3x15@135

I am working on stating healthy. (like everyone else)   At this point last year i had injured my back on a 160lb single arm row and was pretty much useless for two months.  Made it through high volume this year.  Looking forward to feeling less beat up from lifting.  I am doing the test week but do not really use the numbers i get for percentages.  I find anything over a 5 rep max gets inaccurate for a single rep max prediction, for my lifts at least. I have generally found that i struggle to get my 85% and above working weights .  It usually ends up badly, so i just use % as ballpark number and just listen to my body for weights and try to go up from week to week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/13 at 6:26am
You so smart. 

How do you stay so jacked with a head full of hair when you weren't lifting? You must eat so much beef. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 12/20/13 at 3:59pm
Chocolate milk.  It does a body good.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 12/20/13 at 4:16pm
Tuesday 12/17/2013
BW:258
Push Press:  bar x 25 / 55 x10 / 135 x 10... 225 x 6*  / 225 x 7 re-try set
*On rep 3 my L earbud had a ton of tension on it when i lowered the bar back to my chest.  As i looked up and was competeing my press, it whipped out bounced off my chest and rebounded hard Into my left eye.  Dang!  I had to hold the wight at the top for about 5 seconds so i could see again.  Decided to try and finish the max rep set but probably lost a few reps. The worst part is this sort of thing is not out of the ordinary for me.
Pull up: 10 / 8 / 6 / 6 / 4
Single arm row:  x8 120 / 120 / 140
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 12/21/13 at 1:34pm
Thursday 12/19/2013
PM Hockey Game
 
Friday 12/20/2013
Deads:  135x10 / 225x10 / 315x6 / 415x6 / 465x12 max rep test - this was the heaviest combo of weight i could get on my bar as most of my weight is high Temp Bumper plates.
Clean high pull: 3x5@225
RDL:  3x10@225
 
Saturday 12/21/2013
Bench Press:  bar x40 / 135x14 / 185x6 / 225x6 / 300x8 max rep test / 225x15
TechnoGym Low Row: 100x15 / 150x15 / 200x10 / 230x10
DB Incline:  80x10 / 90x8 / 80x6 / 70x5
FT Torso Rotation: 3x10@20
Int/Ext rotation: 3x10@10
 
Shot stand throws:  12lb x 5 / 16lb x 12 / 18lb x 6 - Keeping it easy for now. Most in the 42' range
Hammer winds both directions:  3x6 w/17lb hammer
 
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 12/29/13 at 4:01pm
Tuesday 12/24/2013
Squat: 135x10 / 225x10 / 3x10@315
Good Morning 3x10@135

Friday 12/27/2013
Deads 135x10 / 225x10 / 3x10@315 - used a 32 mm bar.  A lot harder on the grip than a 28mm or 28.5mm  bar.
Push Press: bar x 20 / 95x10 / 3x10@135
Pull Up: 10 / 8 / 4 / 4 / 4
Sword Draw x10 12.5 / 12.5 /7.5

Saturday 12/28/2013
Bench: bar x 40 / 95x10 / 135x10 / 185x10 / 3x10@225
Cable Row: x10 150 / 200 / 230 / 250 / 200
DB Incline: 80x10 / 80x8 / 80x6
Single Arm Row:  2x8@120
FT Torso Rotation: Light
Int/Ext Rotation:  bunch of sets @7.5 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/14 at 8:39pm
It's official. I have decided to turn pro for the 2014 season. 

Monday 12/30/2013
Squat: 135x10 / 225 x 10 / 315 x 8 / 385 x 5 / 3x5 @405
Bench: bar x 40 / 135 x 14 / 185 x 5 / 225 x 5 / 275 x 5 / 4 x 5 @295 /  315 x 3 + 1 w/ help
Good Morning:  3 x 10 @ 135

Thursday 1/2/2014
BW: 261
Push Press: bar x 20 / 95x10 / 135x5 / 3x5 185 / 2x5 @ 205
Pull Up:  10 / 8 / 4 / 4
Single Arm Row: x8 120 / 120

Friday 1/3/2014:
16 lb sheaf x 16 reps

Saturday 1/4/2014
Deads:  135 x 10 / 225 x 10 / 315 x 5 / 5x5 @415
Hang Snatch:  3x5 @ 135
FT Torso Rotation:  x10 w/ 20 / 25 / 25
Int/Ext Rotation:  2x10 @7.5



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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/14 at 8:49pm
That's awesome John! Great news.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/14 at 9:09pm
Boss!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/14 at 10:08pm
Huzzah! 

So many new good pros this year. I will almost certainly embarrass myself
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Nathan Parker Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/14 at 8:47am
Nice. What do you have on your schedule so far?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/14 at 11:34am
Kick ass John!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/14 at 8:53pm
Thanks for the support guys.

As of now, my schedule is...
Phoenix: Mar 22
Albuquerque: May 17
Chicago: June 14
Detroit: August (usually first weekend)
Michigan Ren. Fest:  Late August
Michigan Ren. Fest: Mid September


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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/14 at 9:17pm
Monday 1/6/2013
BW: 260
Bench: bar x 40 / 135 x 14 / 225 x 8 / 275 x 5  / 2 x 5 @ 315 / 3 x 4 @ 315
Squat: 135 x 10 / 220 x 10 / 310 x 5 / 3 x 5 @405 Ran out of time for last two sets at the gym.  Cosed early due to bad weather.  Step Ups at home.
16 inch box Step Up:  2x10 each leg @ 135
Skipped Good Mornings to clear the driveway for the second time today.



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/14 at 9:19pm
'to clear the driveway for the second time today."
 
that's crazy
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/14 at 10:53pm
That's what I was thinking.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/14 at 8:18am
Who did you contact for Chicago?
 
I sent an email to a name on the Chicago site, but I don't know if it was the right person or not, I was hoping to get in this year.
 
Also, I'll see you in Phx as it's my home games. Looking forward to meeting you.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/14 at 8:49am
Get with Jeff Armstrong, Jake. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/14 at 12:27pm
Jake, like Craig said...Jeff Armstrong.  I talked to him through facebook.  I look forward to meeting you in Phoenix.  It will be nice to hit some warmer weather as well.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/14 at 2:49pm
Wednesday 1/8/2013
BW: 260
Push Press: bar x 20 / 95 x 10 / 135 x 10 / 185 x 5 / 5x5 @ 205
Pull Up: 10 / 8 / 6 / 6
Single Arm Row: 2X8 @ 120
Torso Rotation:  3 x 10 @ 20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/10/14 at 8:46pm
Wednesday 1/8/2013
PM Hammer  winds w/ 12 lb  3x10

Friday 1/10/2013
BW: 260
Deads: 135 x 10 / 225 x 10 / 315 x 4 / 405 x 5 / 4 x 5 @425     

35 degrees and raining after the workout.  It almost felt warm after having temps in the 5 degree range for the past week +.  I'll take it!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Greg Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/14 at 11:16am
Okay, so I just noticed the weight ticked over 260.  You must be getting fat as there is no such thing as a Pilling that is 260 without 35% body fat...loser.  Keep it up.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Nathan Parker Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/14 at 1:04pm
If only you would beef up a little, Greg. You'd be unstoppable.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Greg Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/14 at 3:32pm
Thanks Parker!  I actually just started my training plan today, so we'll see what happens this year.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Krazy40 Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/14 at 3:48pm
Well John, looks like i will be seeing a lot of you this year, LOL
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/14 at 4:55pm
Originally posted by Greg Pilling Greg Pilling wrote:

Okay, so I just noticed the weight ticked over 260.  You must be getting fat as there is no such thing as a Pilling that is 260 without 35% body fat.


lol Yep.

Jeremy, I'm looking forward to it!  I think I'll just get a hold of your schedule and follow you around all year!  (it probably already looks like that anyway)


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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/14 at 5:41pm
Saturday, January 11, 2014
Shot: Stands 12lb x6 / 16 lb x 6 / 18 lb x 6
South African: 12 lb x 6 / 16lb x 6   horrible distances (kept falling away, old habit form track days)
Glide 16 lb x 2   (much better)
In track and field i threw both glide and spin (Both PRs 55+)  I have been using the  glide for the Highland Games because it is more consistent for me.  I was thinking i would do full spin this year but after today, it is probably not worth the extra training.  I plan to keep it simple.   I have other events that need more work.

Hammer Winds: 12 lb...3x6 / 17lb...3x6 / 22lb...2x6
LW swings:  3x10 working on balance and ROM (think of the V swing motion made in front then to behind to start a throw)

Seated box Jump 3x10 (A little stick handling on the synthetic ice between sets to keep me moving.)

Close grip snatch (clean grip) 135 x 5 / 155 x 3 / 175 x 3 / 175 x 3
Sword Draw: 3 x 10 @ 10lbs
Int/Ext Rotation: 2 x 10 @ 7.5lbs

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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/14 at 10:41am
Monday 1/13/14
BW: 261
Squat: 135 x 10 / 225 x 10 / 305 x 6 / 405 x 3 / 455 x 3 / 3x3@475*  This is the heaviest i have gone post collegiate.  For me, not worth the injury risk.
Bench Bar x 40 / 135 x 14 / 225 x 10 / 275 x 3 / 4x3@325*
*ran out of time at gym to get last set in.  (had to be home for the kids)
Basement session:
Good Morning: 4x10@135
Kickbacks 3x10@20
Floor Bench Close grip: 135x10 / 225x10 / 225x10
I found a whole box of heavy burlap sacks at the local salvation army last week $.50 each... 50% off sale.  (I make my own sheafs) Bought a bunch of them.  I decided to stop back in again today and buys more. Awesome find.  It's the simple things in life right?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/14 at 9:21am
Monday 1/13/2014
10 PM Hockey Game.  We only had 8 skaters...more workout than i wanted.

Tuesday 1/14/2014
so sore from Monday...3x10 12 lb hammer winds to get me moving.  15lb LW swings x a bunch or reps

Wednesday 1/15/2014
Push Press: bar x 20 / 95 x 10 / 135 x 6 / 185 x 3 / 5x3 @ 225
Pull up:  10 / 10 / 6 / 6
Single Arm Row:  2x8 @ 120
Torso rotation: 3x10 @ 25 both directions

Good luck to everyone at North / South this weekend.  Bring it home team North!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote John Pilling Quote  Post ReplyReply Direct Link To This Post Posted: 1/18/14 at 8:23pm
Friday 1/17/2014
Deads:  135 x 10 / 225 x 10 / 315 x 5 / 405 x 3 / 500 x 3 / 4x3 @515
Sword Draw: 3x10 @7.5
15 minutes puck work on synthetic ice.  I have a feeling the ice is not designed for a 260 lb person.  It was much slower than regular ice. I would only glide about 3 feet per stride.  It felt like i was skating on meting ice.  oh well a good workout anyway.

Saturday 1/18/2014
Seated box jump 3x10
Hammer Winds: 3 x 10 with 12 lb hammer / 3 x 6 with 17 lb hammer
Shot Stand throws:  12 lb x10 / 16 lb x 6 / 18 lb x6 / 23.6 lb x 6
Close Grip Hang Snatch:  85 x 6 / 135 x 6 / 155 x 3 / 175 x 3
Int/Ext Rotation:  3 x 10 @ 7.5
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