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Thread: Griz - Rumbler Strength Training Log

  1. #1
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    Griz - Rumbler Strength Training Log

    Thought I'd start trying to post a training log. Figured I would start here since I am attempting the Rumbler Weightlifting Skill + Strength Block Template found here.

    Background: Many years of training. Variety of Bodybuilding, Powerlifting, and Weightlifting. I have competed in Powerlifting and Weightlifting. In weightlifting I have competed in the 77, 85, and 94 kilo class and currently sitting at like 105. Working my weight back down.

    Assumptions: I have found that I simply recover best on 4 days a week. I will tailor this 5 day a week program to fit 4 days. In addition, back strength is my limiting factor so will emphasize this.

    2/5/2018 - Week 1 Day 1

    Pre-Workout Notes: Super Bowl last night - limited sleep, sub optimal nutrition (Not hungover, though)

    Post-Workout Notes: Exhausting. 70% killed me and was gasping for air. Combination of Suboptimal Nutrition and Recover combined with lack of being in high volume shape. I also got asked to not drop weights so was doing my best to lower these down more carefully, which takes a surprising amount of additional effort.

    Workout:

    Snatch - 8 sets of 3 @ 195lb
    Clean and Jerk - 4 sets of 3 @ 245lb
    Bent Over Rows - 3 sets of 10 @ 135lb

    Highlights:
    Last edited by Griz31; 02-05-2018 at 04:18 PM. Reason: wrong date

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    W1d2

    2/6/2018 - Week 1 Day 2

    Pre-Workout Notes: Good Sleep, Ok Nutrition

    Post-Workout Notes: Calves were uncomfortable in the squats. LOTS of sets

    Workout:

    Squat - 12 sets of 2 @ 365lb - I think the tempo of this remained within parameters for all 12 sets
    Snatch Pull - 10 sets of 2 @ 305lb
    Power Snatch + Hang Snatch - 5 sets of 1+2 @ 135lb
    Box Jumps/Hanging Leg Raises - 3x10
    Back Extension/Pushups - 3x10

    Highlights:

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    W1d3

    2/8/2018 - Week 1 Day 3

    Pre-Workout Notes: No comments

    Post-Workout Notes: 10x2's take a long time. Cold today so took awhile to get moving. The later sets felt better.

    Workout:

    Jerk - 10 sets of 2 @ 275lb
    Clean Pull - 10 sets of 2 @ 375lb
    Broad Jump/ BB Rows - 3x10 BW/3x10 @ 135
    Abs/Banded Tricep Extensions - 3x10 Stir The Pot/3x10 Light Band

    Highlights:

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    W1d4

    2/10/2018 - Week 1 Day 4

    Pre-Workout Notes: Recovery from Day 3 Training was miserable. Back was super tight all day Friday

    Post-Workout Notes: Back was very fatigued. The weight felt heavy - missed a few reps and went lighter in some cases

    Workout:
    Snatch - 10x1 @ 235lb (some reps between 225-245lb)
    C&J - 10x1 @ 305lb (some missed jerks, last 2 done at 275lb)
    Squat - 4x1 @ 415lb

    Training Highlights:
    Last edited by Griz31; 02-10-2018 at 05:08 PM.

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    W2d1

    2/12/2018 - Week 2 Day 1

    Pre-Workout Notes: Woke up early to drive, lack of sleep

    Post-Workout Notes: Lower back is still fried, made everything heavier.

    Workout:

    Snatch - 7x3 @ 200lb
    C&J - 4x3 @ 250lb
    Rows - 3x10 @ 145lb

    Highlights:

  6. #6
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    W2d2

    2/13/2018 - Week 2 Day 2

    Pre-Workout Notes: Back still feels under-recovered.
    Post-Workout Notes: Back and calves were the limiting factor today

    Workout:
    Squat - 5x2 @ 280lb
    Snatch Pull - 10x2 @ 315lb
    Power Snatch + Hang Snatch - 5 sets of 1+2 @ 165lb
    Box Jumps/Hanging Leg Raises - 3x10
    Back Extension/Pushups - 3x10

    Training Highlights:

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    W2d3

    2/15/2018 - Week 2 Day 3

    Pre-Workout Notes: No comments

    Post-Workout Notes: Back can not handle this heavy for this volume. Auto-Regulation applied

    Workout:

    Jerk - 10 sets of 2 @ 285lb
    Clean Pull - 10 sets of 2 @ varying weights from 385-315lb
    Broad Jump/ BB Rows - 3x10 BW/1x10 @ 145
    Abs/Banded Tricep Extensions - 3x10 Stir The Pot/3x10 Light Band

    Highlights:

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    W2d4

    2/17/2018 - Week 2 Day 4

    Pre-Workout Notes: No notes
    Post-Workout Notes: Super heavy, Think I tweaked my wrist. Just dont see this level of intensity being sustainable.

    Workout:
    Snatch - 8x1 @ 115kg
    C&J - 8x1 @ 140kg
    Squat - couldnt complete

    Training Highlights:

  9. #9
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    W3d1

    2/19/2018 - Week 3 Day 1

    Pre-Workout Notes: Wrist doesn't feel like it will hold up, pretty tired.
    Post-Workout Notes: Really couldn't do anything during this workout. Body was completely trashed after this weekend and ended up hurting my wrist. Will likely need to take time off the wrist. Overall, like the format of the program but really need to adjust the Volume/Intensity

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