Abe's Strength and Performance Log

[Ajweins]

Hi everyone. For those that don't know me I used to always post in the "brotherhood of Iron" group log. However, no one else has had the time to post their training so I have decided to go solo for awhile.

I am 25 years old and am just finishing up my doctorate in physical therapy. As of right now I am weighing around 230 at 5'10". After the holidays I plan to clean it up a little and get to 220. I train mainly for strength. I have done a couple powerlifting meets. The most recent one can be seen in this thread: http://intensemuscle.com/showthread.php?t=45701

I am currently battling some hip issues but am hoping to get healthy enough to do a USAPL meet in early March. I am also considering giving USAPL raw nationals a run in August.

Overall, I would like to categorize myself as a strength athlete/generalist first and a powerlifter second even though this past year I have really focused on strength. My goals are to be the strongest, leanest, and most athletic 220-230lb guy I can be.

For the past 4-5 months I have trained with Shawn Frankl. He ran all my training and got me ready for my last meet. He is a great trainer and an even better human being. However, our schedules have changed so I am back on my own. I am not confident enough in his methodology since he calls every on the fly based on how my sets look. So I am returning to a general westside template which has served me well in the past. A westside template has allowed me to get stronger, improve athleticism, and stay healthy better than anything else I have tried.

Feel free to ask any questions or to call me out on anything.

[Ajweins]

DE Upper

Speed Bench +mini's: (45%)
180lbs 15x3

Standing Military Press
105x10
145x10
175x6
195x6

Band Pushdowns
4x20

CS t bar rows
3pl+10x15
3pl+35x10
4pl+10x10

shrugs
315x15
405 2x15

BB curls
50x25
70x20
90x20

Solid day after 4 days off. Training at my old college gym for a few days since that is the closest to my wife's family. Getting to pound lots of awful Christmas food in the name of post workout...

[Ajweins]

ME Lower

Safety squat bar low box squats (SSB will now be known as "the devil's bar")
155x5
205x5
245x5
295x1
245 3x5

RDLs
275x10
365x1....weird nervy hip pain so I shut it down

GHR: my college gym has a real one so this was a nice change
5x10

blast strap ab fallouts
5x10

The SSB really destroyed me. My college gym does not have full power racks but simply a rack to take the bar out. My 295 was shaky and off and I since I didn't have a rack to do it safetly I just decided to do some volume. Upper back is shot. It got better with practice but my weight was pathetic for a 585 squatter I know. I need to get one of these as it highlights all of my weaknesses very well.

[mister69]

Nice workouts.

Hope the hip feels better and hopefully not getting worse.

You doing offday extra workouts to aid in recovery as alot of wsb does?

[Ajweins]

I will do extra workouts frequently, yes. I just have not been able due this Christmas breaks due to family conflicts. I guess on Saturday I ran 10 hard hill sprints and I foam roll and stretch out the hips about every day.

[detazathoth]

I'm sad at the lack of creativity for your log name

Nice workouts though

[bugeishaAD]

inn

[Emekaokammor]

I'm sad at the lack of creativity for your log name

Nice workouts though

lol, in for the ride tho.

[trucelt]

looks good Abe...hip issues stem from wide stance squatting?

[Ajweins]

looks good Abe...hip issues stem from wide stance squatting?

Actually, it started when I was trying out some powerlifting gear. I had a brief stint where I wore briefs and knee wraps for 5 weeks. Started getting hip pain then and now its just sort of lingering. But yes, I was squatting pretty wide at the time. Its been getting better over the last couple of weeks as I have not pushed the weights up too high.


I am sorry about the name Detty. There was no way I could come pull off the names I was thinking of...and you were no help anyway.

[Ajweins]

ME Upper

2 board bench (5 rep max)
275x5
315x5
345x5
365x5

JM press
145lbs 5x12

Incline DB press
40s x50reps

DB rows
120s 3x20

Pretty good day overall for how I felt. Had a bad headache all day (I am blaming the SSB for my sore neck) and due to traveling across the state for family Christmases I have not been able to train on a regular rotation. Last week I trained 4 days in a row, then had 4 days off, and now I just did DE upper, ME lower, and ME upper in 3 consecutive days. So I was feeling pretty "low" today but still managed to hit the number I had in my head for the 2 boards.

[Ajweins]

Off training day

Tons of PVC rolling/lacrosse ball/mobility/stretching work to the hips, quads, hams, shoulders etc.

Wide stance DB swings
50lbs 4x25

Miniband Scarecrows
4x15

Hammer curls
30sx20
40sx20
50sx15
60sx10

Nice and easy recovery day. Shoulders and legs were pretty beat up so I just got some blood moving. Will hit DE Lower on Sunday.

So with some Christmas fun money I have decided to buy a couple more books. I am going with Verkoshanky's Special Strength Training for Coaches as this has been highly recommended to me. I am also going to buy Good Calories Bad Calories by the extremely controversial Gary Taubes. So that should be a fun read. Lots of people I respect love or hate the guy so I am anxious to check it out. I honestly love low carb diets with occasional "cheats". This is in addition to the other books I got for Christmas (The Game of Thrones, the entire Dune series).....So I got some reading to do.

[detazathoth]

I am sorry about the name Detty. There was no way I could come pull off the names I was thinking of...and you were no help anyway.

I did say "The Portal of Detazathoth... and Aj" was a good log name

Just sayin'

[Ajweins]

DE Lower

Box Squats to proper depth with average bands (45%)
265lbs 15x2

Pulls (45%)
305+ mini's 6x1

Bulgarian split squats
95x8
115x8
135x8

GMs
135x8
185x8
225x8

Standing ab pulldowns
100x10
120x10
130x8

Had a partner today so we went really fast. Got a great sweat going even the though weight was pretty light overall. Now is about the time where I need to start feeling motivated. My next possible meet is in 10 weeks.

[Ajweins]

DE Upper

Bench (50%+mini's)
200 15x2

Standing MP
115x10
155x10
185x6
135x10

CS T bar row
3pl+10x15
3ps+35x15
4pl+10x12

Shrugs
315x20
455 2x12

BB curls
55x20
75x20
95x20

Pretty tired after yesterday. I normally always take a day off after a DE lower day but since Christmas break screwed up my schedule I have done them back to back. I also started up a new clinical and am not used to being on my feet all day so I was tired from a busy first day. I also switched to a more low carb diet just because I am more productive on them and just overall "feel better". They only downfall to this is my military press takes a noticeable hit. This is the only lift that low carb really affects for me. I just get crazy shaky on it. Oh well. I was almost on the 4th loop of my pants belt back in July and after eating for the biggest total possible I am about busting out of the last loop. Need to get that under control and I personally love the low carb lifestyle with 1 ridiculous cheat meal/day.