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Abe's Strength and Performance Log

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  • Abe's Strength and Performance Log

    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.
    "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

    "The richest man is not he who has the most, but he who needs the least"

  • #2
    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...
    "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

    "The richest man is not he who has the most, but he who needs the least"

    Comment


    • #3
      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.
      "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

      "The richest man is not he who has the most, but he who needs the least"

      Comment


      • #4
        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?
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        • #5
          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.
          "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

          "The richest man is not he who has the most, but he who needs the least"

          Comment


          • #6
            I'm sad at the lack of creativity for your log name

            Nice workouts though

            Comment


            • #7
              inn

              Comment


              • #8
                Originally posted by detazathoth View Post
                I'm sad at the lack of creativity for your log name

                Nice workouts though
                lol, in for the ride tho.
                Emeka "The MeNAcE"Okammor

                Philippians 4:13
                "I can do all things through Christ which strengtheneth me."

                Luke 1:37
                "For with God nothing shall be impossible."

                Comment


                • #9
                  looks good Abe...hip issues stem from wide stance squatting?
                  '17 USAPL Chicago Raw
                  17 AAU Super Total
                  '16-AAU Hi
                  '15-USPA Metro
                  '15-USPA State
                  '15-AAU HI
                  '14-AAU HI
                  '14-USPA Metro
                  '14-WABDL Sonny's
                  '14-USPA State
                  '14-HI Strongman
                  '13-USPA
                  '13-WABDL Sonny's
                  '13-USPA State
                  '13-AAU HI
                  '11-USPA Metro
                  '10-NPC Stingrey
                  '09-NPC Islands
                  '09-NPC Stingrey
                  '09-ABA Islands
                  '02-ABA Islands
                  '02-ABA IronWorks
                  '01-NPC Paradise Cup
                  '01-ABA Olympia
                  '01-ABA Islands
                  '00-NPC Nat.Tri-State
                  '00-INBF Musclefest
                  '98-NGA Ill
                  '98-INBF Ohio

                  Comment


                  • #10
                    Originally posted by trucelt View Post
                    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.
                    "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

                    "The richest man is not he who has the most, but he who needs the least"

                    Comment


                    • #11
                      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.
                      "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

                      "The richest man is not he who has the most, but he who needs the least"

                      Comment


                      • #12
                        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.
                        "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

                        "The richest man is not he who has the most, but he who needs the least"

                        Comment


                        • #13
                          Originally posted by Ajweins View Post

                          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'

                          Comment


                          • #14
                            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.
                            "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

                            "The richest man is not he who has the most, but he who needs the least"

                            Comment


                            • #15
                              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.
                              "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

                              "The richest man is not he who has the most, but he who needs the least"

                              Comment

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