TRAINING LOG: Ray McSiochowicz
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Topic: TRAINING LOG: Ray McSiochowicz
Posted By: swollenknuck
Subject: TRAINING LOG: Ray McSiochowicz
Date Posted: 11/30/11 at 10:41am
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Ok so I figured it is about time I started doing this, especially with Jay asking. Plus I am hoping this will help me keep more consistant. Some background info to start. I have never been much of a lifter in the past and the brief periods in the past I did I did not really know what I was doing. I have been lifting more seriously now for the last 2-3 years. My main athletic background has been Martial Arts, I was a full time teacher for about seven years until about 2004 and then started training a new style after that but have scaled it down the last couple of years to focus more on throwing and lifting. I work in Construction which is where the consistency issue comes from. Alot of days I am pretty bagged from all the lifting and work I do at work and end up missing workouts. My goal is to make it to the gym twice a week and throw on the weekends. My plan is pretty simple right now, day one is front squat and strict overhead press and day 2 is deadlift and incline bench. I will throw in some olympic lifts as warmups and transition more to them closer to the season. I have also just received my Power Factor and am going to start mixing it in on my major lifts. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Replies:
Posted By: swollenknuck
Date Posted: 11/30/11 at 10:53am
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Warm up with foam roller, pulley machine mimicking caber pull and stone put and misc. dynamic stretching. First workout using the Power Factor. Front Squats 4x95 4x115 (all above 3 ft/s) 3x4x135 (dropped below 3 ft/s) Overhead press 4x95 2x4x115 2x3x125 (all above 3 ft/s) 1x135 (dropped below 3 ft/s) Felt good after using Power Factor for the first time, I am hoping this will be the way to balance lifting and my work. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: C. Smith
Date Posted: 12/01/11 at 12:27am
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Posted By: bigirish01
Date Posted: 12/02/11 at 5:22am
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Hells Yeah!!!! Nice work Ray! Look forward to your posts! ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 12/02/11 at 8:27am
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Thanks Craig and Thanks Jay, I have learned so much from yours and other throwers logs. Now lets see if I can implements some of it.
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/02/11 at 1:19pm
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Workout #2 with the Power Factor. Warm up with foam roller and some cable work. Incline Bench 4x95 4x105 4x115 (all above 3 ft/s) 3x4x125 (fell below 3 ft/s) Deadlift 4x115 4x135 4x155 4x175 4x195 (all above 3 ft/s) 2x4x220 (fell below 3 ft/s) Finished off with some ab roller super setted with some box jumps ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/02/11 at 1:21pm
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Oh just in case all weight is listed in pounds not kilo's. I know now they just look pathetic.
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: Sean
Date Posted: 12/03/11 at 1:00am
| Ray, I'm curious. Do you have a plan for how long you're using the PF for before switching to heavier stuff again? ARE you switching to heavier stuff again? Do any rehab/prehab stuff? |
Posted By: swollenknuck
Date Posted: 12/03/11 at 3:02am
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Hey Sean, Thanks for the questions. My plan right now with the power factor is to commit to it for the next four weeks and then test my maxes. If everything is going up and my recovery is good then I may stick with the power factor or if not I will go back heavy. I am hoping that as John Gallagher mentioned training with power factor or tendo unit will be easier on my body but still increase my max lifts. As for the rehab/prehab stuff I will mix in some stuff such as Peterson step ups, TKE's and that exercise where your back is against the wall and you squat down and hold. Mostly structured around my knee's as that is where I have had my problems in the past. My thought right now though is I want to keep it as simple and light (less exercises) as possible because I do so much lifting and such at work. In the past I have tried doing a bunch of accessory lifts and doing more days but found I would over train real fast and end up missing time. Let me know what you think, as I said I am still pretty new to this and know that I have a lot to learn. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: Sean
Date Posted: 12/03/11 at 4:27am
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Overall, I think you have it right. There are some things that are time consuming but don't cost you recovery that you can do after work, though. Especially for the knees. I've been pimping this article lately, but that's because my knees are a disaster and this has been helping a ton: http://www.t-nation.com/free_online_article/most_recent/straightforward_knee_rehab - http://www.t-nation.com/free_online_article/most_recent/stra ightforward_knee_rehab Foam rolling and stretching are your friends. Ugly, painful friends but friends none the less. |
Posted By: swollenknuck
Date Posted: 12/03/11 at 5:34am
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Thanks Sean, I appreciate that and will read the article when I get a moment.
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/11/11 at 10:05am
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Saturday Dec 10/11 Missed both my workouts midweek this week due to work. It seems using a ninety pound jackhammer for eight hours does not leave much in the tank for going to the gym. Ended up making a trip into the gym on Saturday to try and play catch up a bit. Was still pretty tired and sore from work so nothing real spectacular. Used the power factor for both the OHP and FS but not even worth mentioning the speeds as they were not good. Normal warm up but spent a little more time on them, especially the foam rolling. Overhead Press with power factor 3x95, 3x3x115, 2x3x135 Front Squat (with power factor) 3x95, 2x3x115, 3x3x135 Was going to do some deadlifts with the power factor but was not feeling it so I called an audible and decided to do some hang cleans instead. Hang Cleans 3x95, 2x3x115, 3x3x135. Hang Cleans felt alright but did not want to push the weight with body feeling and performing the way it was. Heres hoping next week is an easier one at work. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/11/11 at 10:07am
Thanks again Sean for the article, it was informative. Reinforced a couple of things I am already doing and learned some new tools as well. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Sean wrote:Posted By: bigirish01
Date Posted: 12/12/11 at 3:54am
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Keep up the Good work! With your work schedule and what you do every day it has to be a grind in the gym! ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 12/12/11 at 1:32pm
Thanks Jay, work can be hard some days, I will just have to wait until you win the lottery and buy your vacation home up here. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/15/11 at 6:15am
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Workout Wed Dec 14/11 Warm up Quick warm up today using foam roller Front squats (with power factor) warm up with bar 4x95, 3x4x115, 2x4x135 Overhead Press (with power factor) warm up with bar 3x95, 2x3x115, 2x3x135 I did one more set of three with 155 but was more of a push press as I used the legs. I got to the gym pretty late and ran out of time so just meat and potatoes tonight, no accessory work. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/16/11 at 4:51pm
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Friday Dec 16/11 Power factor ran out of juice and I forgot to plug it in after Wed so rather then fake it I decided to go heavy today. Warm up Foam roller, cable work and hammer winds with kettle bell Incline Bench Warm up with bar, 3x135, 3x155, 3x175, 2x195, 1x205 Deadlift 3x155, 3x245, 3x335, 3x380, 2x405 Felt pretty good today, both major lifts were very close to PR level without trying for it. I think I should be good for PR's when I test for them in January. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 12/20/11 at 2:44am
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Lookin good! Wehn the PF is out of juice, thats God saying its time to go Heavy!
------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 12/20/11 at 4:38am
Amen brother Jay, Amen. Plus it just feels good to lift heavy! ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: Sean
Date Posted: 12/20/11 at 5:15am
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Lookin good, Ray.
Plus, I think it's a good idea to hit some heavy stuff every 3rd or 4th workout anyway. But if you've got the schedule, stick with it.
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Posted By: swollenknuck
Date Posted: 12/20/11 at 6:05am
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Thanks Sean, I think after this training cycle I am going to start incorporating heavy days and speed days. I find using just the power factor I miss lifting heavy. I am thinking either lift heavy during the week and adding a speed day on the weekend or alternate weeks (i.e. Week 1 heavy, Week 2 speed, rinse and repeat). What do you think?
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: Sean
Date Posted: 12/20/11 at 6:23am
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The PF (or at least the awareness of needing speed work) is working for you, at least for the time being. I might be more tempted to try something out like speed work every week, but every second week, you add in a few heavy singles. You had said recovery is an issue with your job, etc, so I think sticking with the speed work is good but I think everyone needs, physically and mentally, that feel of the heavy stuff regularly. So like week 2, 4, etc, you do maybe 2 less sets of speed work, but add 3-6 singles working up to some heavy weight, but with no compromise on form and technique.
YMMV, but I think it'd work.
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Posted By: swollenknuck
Date Posted: 12/20/11 at 3:50pm
Thanks again Sean. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/20/11 at 4:00pm
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Tuesday Dec 20/11 Warm up Foam roller, kettle bell swings, medicine ball smashes, and peterson step ups. Front Squat (with power factor) warm up with bar, 4x95, 2x4x115, 2x4x125, 2x4x135 Overhead Press (with power factor) Warm up with bar, 4x95, 2x4x115, 2x4x125, 2x4x135 Finished off with some back extensions, ab roller and stretching ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 12/21/11 at 5:16am
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Lookn good.. what speeds are you attaining with the PF? ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 12/21/11 at 7:30am
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All except the last sets are above 3 ft/s. I have not been recording them exactly because I don't think the power factor is that accurate to begin with. Even the sets where it says I am below 3 ft/s still show up on the graph as 3ft/s, maybe the 75 pounds thing is not working for me. Maybe when I come down there I can bring mine and we can hook both up and see how accurate the two ways are.
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 12/21/11 at 8:02am
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i still use the equation.... watts divided by 1.0335 divided by weight... ------------- Jay "Big Daddy" O'Neill |
Posted By: Greg Hadley
Date Posted: 12/21/11 at 8:11am
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I keep the default bodyweight setting (150lbs) and enter 50lbs as the weight lifted. I get accurate readings in the "powerfactor" display. ------------- 7 |
Posted By: C. Smith
Date Posted: 12/21/11 at 8:17am
I math it out, I like to see the Watts.
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Posted By: swollenknuck
Date Posted: 12/21/11 at 8:18am
Thanks Greg, I will try that ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/21/11 at 8:26am
I'm lazy, the less math the better. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 12/22/11 at 1:36am
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Ok Dude.. I'm on the board! lol ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 12/22/11 at 3:21am
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/23/11 at 5:12pm
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Dec 23/11 Warm up Med ball throws and smashes, Kettle bell swings, Peterson step ups and caber pulls on cable machine circuit followed by foam rolling. Dead lift (with Power Factor) 2x4x135, 2x4x180, 2x4x225, 2x4x245 Incline Bench Press (with Power Factor) 4x95, 4x105, 2x4x115, 2x4x125 Finished off with some landmines and pullups ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 12/28/11 at 3:11pm
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Dec 28/11 Warm up Foam roll, dynamic stretching Front Squats (with Power Factor) 4x95, 2x4x115, 2x4x135 Overhead Press (with Power Factor) 4x95, 2x4x115, 2x4x125, 4x135 Finished off with some Ab Roller supersetted with Back Extensions ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 12/29/11 at 2:56am
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Lookin good dude... I need to catch my log up....lol ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 1/02/12 at 9:19am
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Dec 31/11 Early morning workout, not sure if I like this. Warm up Dynamic Stretching and Foam Roller Incline Bench Press (with Power Factor) 4x95, 2x4x105, 2x4x115, 2x4x125 Dead lift (with Power Factor) 4x135, 2x4x185, 2x4x225, 2x4x245 ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 1/15/12 at 5:23pm
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Jan 14/12 Max Lift Day Front Squat = 275, I was only expecting something closer to 250 so I am pretty happy with this. Tried 290 but could not get it. Bench Press = 240, Good lift for me, still lots of work to be done here Deadlift = 450, Happy with that number, lift felt smooth. Previous best was 420. Overall I am very happy with these lifts, I just wish I did not hurt so much today but that is the price. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 1/17/12 at 4:29am
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Great Job Ray! Absolute Maxes on all lifts! Very strong! 450 pull was strong as hell! 300 Front squat is right around the corner! You were losing it forward so concentrate on core work. ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 1/17/12 at 5:28pm
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Thanks Jay and thanks for having us down and lifting with me. We will have to do it again in a couple of months, then I can get the 300.
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 1/25/12 at 12:17pm
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Jan 24th, 2012 Warm up Elliptical Machine (5mins), foam roller, shoulder mobility Power Cleans 3x90, 3x115, 3x135, 2x3x155, 3x175 Back Squats 3x135, 3x175, 3x225, 3x265, 3x305 Finished off with some ab roller and hammer pulls on the cable machine. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 1/28/12 at 7:54am
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Jan 28/12 Warmup 5 mins on rowing maching, foam roller, shoulder mobility Over head press (using power factor) 2x4x95, 2x4x115, 2x4x135 Deadlifts (using power factor) 2x4x135, 2x4x175, 2x4x225 Finished of with some back extensions holding a 35 plate and some hammer pulls (both sides) on cable, both supersetted together. Then some more foam rolling. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 2/01/12 at 2:21am
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Jan 31/12 Warm up 5 mins on rower, foam roller Power Cleans 2x4x95, 4x115, 4x135, 4x155, 4x175 Front Squats (with power factor) 2x4x95, 2x4x115, 2x4x135 ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 2/06/12 at 4:04am
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Squats are lookin strong Thunder! Nice work! ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 2/06/12 at 1:42pm
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Thanks Jay
------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 2/07/12 at 5:33pm
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Jan 7/12 Warm up Hammer Winds 10x10 regular, 5x10 lefty Foam roller Overhead Squats with just bar 2x10 Power Snatch 3xbar, 3x30, 2x3x40, 2x3x50, 2x3x60, 3x0x65 (all in Kilo's) Front Squats (with power factor) 4x95, 2x4x115, 2x4x135 Front Squats (with out power factor) 2x180, 2x200, 2x220, 1x242, 1x265, 0x280 Squats felt good so I got greedy and tried for a PR but it was not happening tonight, I will get it though. I am liking the addition of the olympic lifts into my training program, my shoulder's were feeling a little beat up from benching and overhead pressing so I decided to switch the benches for oly lifts for now. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 2/08/12 at 2:33am
Nice session! (its February by the way )------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 2/28/12 at 5:00pm
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I HATE CARDIO. I can't wait until March is over and it is just beginning!!!! ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 4/17/12 at 6:53pm
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K so I guess I should get caught up on this. Basically I took the month of March off of lifting in order to train for a bare knuckle full contact Karate tournament I was entering. Tournament went well, I won my division by dropping my opponent with a body shot. That was at the end of March. I took a week off afterwards to recover and resumed lifting the second week in April. After doing cardio for a month and then going and lifting heavy meant mucho soreness. Last few weeks have been pretty hectic and I did not write anything down so I will just start fresh logging tonights workout. April 17/12 Warmed up doing some dynamic stretching and some light hang cleans. Front Squats (kilos) 5 x 60, 5 x 70, 5 x 80, 3 x 90, 3 x 100, 3 x 110, 3 x 110, 10 x 80 Incline bench (lbs) 5 x 135, 5 x 155, 5 x 165, 3 x 185, 3 x 195, 10 x 135 ended with some Pendley Rows with a fat bar and some ab roller ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: C. Smith
Date Posted: 4/18/12 at 12:57am
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Welcome back ;) Video of the Karate matches? ------------- |
Posted By: swollenknuck
Date Posted: 4/19/12 at 5:36pm
http://www.facebook.com/photo.php?v=10150586863696116" rel="nofollow - https://www.facebook.com/photo.php?v=10150586863696116 I am in the white head gear, rules are no head punching and in colored belt division only light contact head kicks. I am not sure what was more painful, the fight or watching myself in the video. One month is not enough time to train for a fight, I was pretty focused on pacing myself so I would not gas out. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 4/19/12 at 5:44pm
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April 19/12 Warm up with foam roller, dynamic stretching and some light hang snatches Deadlifts 6 x 155 5 x 240 5 x 285 3 x 330 3 x 375 3 x 395 10 x 240 Overhead Press (felt weak, don't think I was recovered from tues benching?) 5 x 90 5 x 110 5 x 135 2 x 155 3 x 155 10 x 110 ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 4/25/12 at 6:45pm
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April 25/12 Warm up with foam roller, Peterson step ups and some light hang snatches Front Squat Bar x 6 135 x 5 175 x 5 200 x 5 225 x 3 245 x 3 265 x 2 175 x 10 Bench Press Bar x 6 135 x 5 155 x 5 185 x 5 205 x 3 225 x 1 135 x 10 Finish off with some back extensions and some more foam rolling ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 4/26/12 at 12:33pm
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Nice front Squats!!!!! ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 4/26/12 at 2:11pm
Thanks Jay, I was pretty happy bout those ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: swollenknuck
Date Posted: 5/01/12 at 6:24pm
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May 01/12 Warmup Foam roll with some dynamic stretching Back Squat bar x 5 135 x 5 225 x 5 275 x 5 295 x 3 315 x 3 335 x 0 (this is what I get for being a chatty mcchaterson, ended up getting into a long conversation with someone in between sets and cooled down too much, should have repeated 315 set?) 225 x 10 Incline Bench Bar x 5 135 x 5 165 x 5 185 x 5 195 x 3 205 x 1 (once bitten twice shy? Not this guy, see above comment.) 135 x 10 ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 5/02/12 at 4:56am
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Lookin good Ray! Your fronts are catchin up with rear squats...lol Nice work! Stop chattin! lol ------------- Jay "Big Daddy" O'Neill |
Posted By: swollenknuck
Date Posted: 5/02/12 at 1:00pm
Only appears that way because of the chatting, the 315 x 3 went up nice and I know I would have been good for at least a double with the 335. I think next week I am going to max out and know for sure. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: bigirish01
Date Posted: 5/03/12 at 1:41am
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you should be good for 350-365 ------------- Jay "Big Daddy" O'Neill |
Posted By: Kilted Lancer
Date Posted: 5/10/12 at 4:07pm
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Ray, can't wait for Victoria. Just over a week to go! I saw on the Vic website that the open stone is 17lbs9oz and the Braemar is 26lbs5oz...This should be fun! ------------- Mike Miller |
Posted By: swollenknuck
Date Posted: 5/10/12 at 4:51pm
You and me both Mike. I have one more day of work left and then next week I have off to do games stuff. Now all we need to do is pray for sun. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |