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Old 04-10-2008, 01:19 PM   #1
Tim Luby
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Tim's LOGic

Male
32
Weighing in at: 173# or so pounds
5'10.5" (clinging on to that .5" for dear life)

Baseline statistics
Squat: ~275#
Deadlift: ~300#
SP: ~140#
Power clean: 175#x3
Bench: ~240#
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Old 04-10-2008, 01:35 PM   #2
Tim Luby
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The rationale behind the log

I'm in the midsts of an experiment to increase my strength, which incorporates elements of Westside training and Starting Strength (mostly because of the additions of cleans and SP). As you'll see from my routine below, I am not only focused on strength--overall fitness is still the primary goal. I'm simply trying to incorporate more regular, weekly strength training into my routine.

Here's my typical 2-week cycle

Week 1:
Monday - ME workout: Squat, hang power clean, bench
General rep scheme: 6-8 sets of 2, including warm-up, last one or 2 sets may be singles
Weight used: 70%-90% of 1RM
Tuesday - Sandbag workout, WOD, or tabatas
Wednesday - Sandbag workout, WOD, heavy bag intervals, or tabatas
Thursday - DE workout: Squat, deadlift, standing press
General rep scheme: Squat - 12x2, deadlift - 8x3, SP - 8x3
Weight used: 50%-60% of 1RM
Friday - Sandbag workout, WOD, or tabatas
Saturday - Mountain bike or trail run (or some type of lighter metcon)
Sunday - Mountain bike or trail run (or some type of lighter metcon)

Week 2:
Monday - ME workout: Squat, deadlift, standing press
General rep scheme: 6-8 sets of 2, including warm-up, last one or 2 sets may be singles
Weight used: 50%-60% of 1RM
Tuesday - Sandbag workout, WOD, or tabatas
Wednesday - Sandbag workout, WOD, heavy bag intervals, or tabatas
Thursday - DE workout: Squat, hang power clean, bench
Weight used: 50%-70% of 1RM
General rep scheme: Squat - 12x2, cleans - 8x3, bench - 8x3
Friday - Sandbag workout, WOD, or tabatas
Saturday - Mountain bike or trail run (or some type of lighter metcon)
Sunday - Mountain bike or trail run (or some type of lighter metcon)

Some notes:
- Rest days will be taken at my discretion
- All barbell work on ME/DE days incorporates chains
- Still figuring it all out, so bear with me!

Last edited by Tim Luby : 04-10-2008 at 01:48 PM.
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Old 04-10-2008, 01:50 PM   #3
Tim Luby
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Today

DE day:

Squat - 150# 12x2
Deadlift - 180# 8x2
SP - 85# 8x2

Pull-ups with 4 sets of chains - 8x2
Ring dips with 4 sets of chains - 8x3
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Old 04-10-2008, 02:48 PM   #4
Alexander Kornishev
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Re: Tim's LOGic

Great! Thanks Tim!
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43/5'9"/180 SP: 195, BS: 425, DL: 500, Clean: 285, Jerk: 265, Snatch: 200, Fran: 2:19
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Old 04-11-2008, 07:30 AM   #5
Tim Luby
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Saw the Mets beat Philly last night

Game went 12 innings, so I was up pretty late. Therefore, no workout this morning. Hopefully tonight I'll get one in. I better 'cause I ate [and drank] like a freakin' hog last night.

2 big azz hot dogs
Box of popcorn
Lots of peanuts
4+ beers

Oink, oink.

Yep, tonight I do my penance. Maybe I'll do "the bear" followed by a 3-mile 50# sandbag run.
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Old 04-11-2008, 07:49 AM   #6
Alexander Kornishev
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Re: Tim's LOGic

Oink, oink... I was just going to ask you about your diet.
Are you planning to put on some weight? Are you following Zone or any other kind of diet?
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Old 04-11-2008, 10:02 AM   #7
Tim Luby
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Re: Tim's LOGic

Quote:
Originally Posted by Alexander Kornishev View Post
Oink, oink... I was just going to ask you about your diet.
Are you planning to put on some weight? Are you following Zone or any other kind of diet?
No, no particular diet. my basic approach is to no eat too much crap/carbs and to get my protein and veggies in. Haven't really given much thought to weight gain/loss. Best case, I would like to stay about the same weight, with fat replaced by muscle.

Thank you--you're making me think more about specific goals/diet.
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Old 04-11-2008, 06:15 PM   #8
Tim Luby
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Evening of 4-11-08: redemption

With a 50# sandbag:

3 rounds of five 100 meter sprints
Alternate 1 set of ten of SDHPs and back squats
after each sprint

Man, when I was done I did a couple of sprints without the bag and I was flyin'!
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Old 04-12-2008, 04:57 PM   #9
Tim Luby
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Trail run PR!:)

The odds were rerally against me today: I did a nasty sandbag sprint workout last night and I haven't run for distance in about 2 months. Nevertheless, I hit a PR by almost a minute on a 5.6 mile trail run I do on the Jersey Palisades.

I'm gonna go out on a limb and say that my sandbag training has made me faster. Today I was just hauling *** like never before, especially on the first half of the run. How can running with 50# or 100# not make you faster?

Check out the stats for the run here:

http://trail.motionbased.com/trail/activity/5372960 WFS

I believe this distance/course is really effective for a metcon because you can pretty much go balls out for the duration. In other words, you really don't set a pace to conserve energy--just hammer away and try to get to the finish. However, there are 1000 ft of elevetion gain to keep you honest.

I was really into long-distance runs before I suffered an ITB injury (was up to 20-mile trail runs). Now that I'm healed, I'm not sure whether or not I'll go back to those types of distances. On the 1 hand, it's such an amazing challenge and being out in the mountains for all those hours is great. It's truly man vs. nature. On the other hand, these runs take a lot of time (5+ hours) and probably burn away a bit of my hard-earned muscle.

We'll see. I've gotta work myself back to longer distances anyway.

Last edited by Tim Luby : 04-12-2008 at 05:05 PM.
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Old 04-13-2008, 08:17 AM   #10
Tim Luby
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4-13-08

Lower body was shot, so I did Lynne. After setting a new PR yesterday, I was a bit bummed with today's sub-par results

Bench weight: 175# (bodyweight between 172 and 175?)
Pull-ups done on rings, dead hang

14/10
10/8
7/6
7/6
8/6

46/36
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