Topic: Zachary Cohn's Training Log

[ZacharyCohn]

2009/1/9 - Friday

Warmup:
500m row

Workout theme: Lets lift something heavy.

Workout:
Squats:
1x5 95#
1x5 145#
1x5 175#
3x5 185#

Chest press:
1x5 85#
1x5 105#
3x5 115#

Deadlift:
1x5 95#
3x5 145# (didn't mean to jump quite this far...)

Notes:
I think these three max weights, 185, 115, and 145, are definitely the highest I could do without form degredation.
I've started drinking milk, about a half-gallon a day. I think it might be causing my stomach to be a bit upset though, further testing is required. I'm definitely not eating enough... My schedule doesn't allow me to eat at home very often and campus food is terrible.

[ZacharyCohn]

Ice skating for an hour until I wore a hole through my foot.

Just ab hour? I've got hockey, and that's just like HIIT, probbably more tiring than mellow skating for an hour.
Imagine 3 games in a day. (and one the day before)

Uh, no. Like a blister. It literally tore a hole in my foot that bled a fair bit and is still a nasty scab almost 3 weeks later.

[ZacharyCohn]

2009/1/12 - Monday

Warmup:
500m row

Workout theme: Lets lift something heavy.

Workout:
Squats
1x5 95#
1x5 135#
1x5 175#
1x1* 185#

Chest Press:
1x5 75#
1x5 95#
2x5 120#**
1x5 115#

Deadlift:
1x1 95#***

Dips:
Shoulder hurt from screwing up a back handspring yesterday. Didn't want to push it.

Diet:
Drank a ton of milk today. Discovered i could buy a pint of milk for $1.49, or half a gallon for $2.49. I have access to a couple refridgerators around campus, so I'm going to start buying half gallons and trying to drink half a gallon on campus during the day, and then half a gallon at home at night.

Breakfast was the usual scrambled eggs with turkey and a banana (forgot to ask for 3 eggs this time though and only got two). Lunch was 7" turkey and tuna sub with stuff PILED on (friend works at the sandwich shop... oh yeah!). I have another 7" in the fridge at work for tomorrow. Most likely chicken and eggs for dinner.

Notes:
I'm feeling like I got run over by a train with a steam roller in front of it. I'm feeling absolutely wrecked. I'm not getting enough sleep and there's nothing I can do about it. I don't know how I'm going to survive this week, let alone the rest of this semester.

*Felt a tiny twinge in my left thigh at 135. Got more intense at 175. Got a lot more intense at 185, didn't want to push it. I think it's from Friday night when I tried to squat two of my friends. At the same time. The first time I felt it when I was trying to lift them. Hindsight... jumping up to a 300# squat probably a bad idea.

** Accidentally. I left a 5# weight on the right side of the bar... didn't realize it. It felt off, but I figured I was continuing my off day.

*** Felt the twinge in my thigh again.

[ZacharyCohn]

2009/1/14 - Wednesday

No workout. It was more important to sleep and recover, and I was up late working on homework. Waaay too many projects due this week. I MIGHT have time to make it up tomorrow (thurs), but if not I'll go all out on Friday.

[ZacharyCohn]

2009/01/16 - Friday

Warmup: 500m row

Workout theme: new skill, max out.

Workout:
Squats:
1x5 95#
1x5 145#
1x5 185#
3x5 195#

Overhead press (new to this):
1x5 45#
1x5 55#
1x5 65#
1x5 75#

Deadlift:
1x5 95#
1x5 145#
3x5 165#

Diet: Haven't been eating as much as I should, but I also haven't been workout out. School has been CRAZY this week, and I've pretty much been going to class, going to work, then coming home to do schoolwork. Been drinking about a half a gallon of milk a day at work, and then a few glasses at home, so maybe 75% of a gallon a day. Post-workout breakfast today was 3 scrambled eggs with tomatoes and extra turkey. The chef knows me and my order now... so I walk in and he starts making it. Good times.

Note:
The twinge in my left thigh on the squats has all but gone away. I noticed it a little bit on the last two sets of 195, but it was only making noise, it wasn't hurting. I also had an extra 10# more on than I thought... I thought I was lifting 175 then 185, then I looked at it when taking the weight off and I had mis-added. Whoops, but cool! On monday I hope to get 200# squats. I was having some trouble with the weight sliding down my back again, I need to focus on keeping my elbows back.

I switched from chest presses to overhead presses, and I think i'm going to keep this up for a while. My right shoulder was dislocated at a young age, and it's pretty stable except in a arms up position. It occasionally subluxates... I want to strengthen it in that position a bit.

Deadlifts are coming along nicely. I can probably do a bit more than 165, but 145# was my previous max, and I didn't want to push it up too high.

More mucus buildup than usual. I think it's a combination of the milk and the weather. Oh well..

[Chris Salvato]

Why are you doing 3x5 of DL?  SS Rx's 1x5 of DL.

Also, I suggest adding some starchy carbs to that breakfast if its PWO and you want to put on mass.

[ZacharyCohn]

Because no one told me. >.> Charlie yelled at me earlier today about it too... thanks for catching that though.

I go to the SAU after the workout (going home isn't an option with my schedule). Best thing I can think of there would be roasted potatoes... would that work?

[Chris Salvato]

Potatoes would be fine in this case -- you may also want to consider other vegetables/legumes/tubers like:

• Chick Peas
• Kidney Beans
• Lentils
• Black Beans
• Navy Beans
• Peas
• Pinto Beans
• Blackeyed Peas
• Beats
• Carrots
• Corn
• Parsnips
• Peas
• Sweet Potato
• Rutabega

All of these are more starchy carbs that are "better" for PWO nutrition especially if trying to put on weight.

Any of the beans, the corn, the peas or the beats can be carried around in a can with a can opener and eaten cold (not the most appetizing...but whatever.)  You can use SAU salt packets to give it a bit of flavor straight out of the can.  If you have more time, u can prepare the vegetables in your apartment and carry them around in a tupperware in your backpack.

Carrots would also make this pretty easy, too, since you can buy a bag of baby carrots and just tote that around with you.  Carry around some hummus or you can use the SAU's salad dressings as dips to spice it up.

I forget if the SAU gives you access to a microwave - if you do have access to this then you can bring a raw sweet potato with you, poke holes in it with a fork and cut an X in it with a knife.  Wrap it in a paper towel and put it in the microwave for 3-6 minutes to cook it.  When its done, u can cut it open and put butter&cinnamon in there if you want extra flavor -- i usually eat mine plain though.  Its easy and pretty tasty.

So there are some ideas for you!  Let me know if they help.

[ZacharyCohn]

2009/01/16 - Monday
No workout. Stayed up until 1 working on a school project and then picked up Charles Moreland from the bus station at 5:15am. Not gunna happen...

[ZacharyCohn]

2009/01/21 - Wednesday

Warmup: 500m row

Workout theme: Max out.

Workout:
Squats:
1x5 95#
1x5 135#
1x5 165#
1x5 185#
3x5 200# (schweet! They were heavy...)

Overhead press:
1x5 45#
1x5 65#
3x5 85#

Deadlift:
1x5 95#
1x5 135#
1x5 155#

Diet:
Pretty poor. I ate an entire medium pizza in about 20 minutes on Sunday, and I haven't been eating dinner for the past three or four days. I'm not getting much milk either. Doing the best I can, but my irregular school schedule makes it hard to have a regular eating schedule...

Notes:
I think I can go a lot heavier on deadlifts. It feels heavy,  but it doesn't feel strenuous like squats do. I'm going to experiment and try to hit 175 next time, see how that feels.

[ZacharyCohn]

2009/01/26 - Monday

Warmup: 500m row

Workout theme: Max out.

Workout:
Squats:
1x5 95#
1x5 135#
1x5 175#
1x5 190#
3x5 200#

Overhead press:
1x5 45#
1x5 65#
3x5 85#

Deadlift:
1x5 95#
1x5 135#
1x5 155#
1x5 165#

Diet:
Getting better. Eating more. I've noticed that whenever I have junk food (chocolate, cookies) I feel sick afterwards. This never used to happen... I wonder if it's a result of my 72 hour fast. Any ideas?

Notes:
Going heavier on the deadlifts. 165 was a lot, I think I could have done 170 but I didn't want to over-do it. I'm going to push for 170 or 175 next time, I think. I'm getting closer to my max, I was definitely too timid starting out.

Pains: The twinge in my thigh is gone, the minor pain I had in my knee after last week's 200# is gone. I feel like the overhead presses are helping my shoulder stability a bit. It doesn't seem to have been cracking as much.

[ZacharyCohn]

2009/01/28 - Wednesday

Warmup: 500m row

Workout theme: Max out.

Workout:
Squats:
1x5 45# (I can probably start skipping this one)
1x5 95#
1x5 135#
1x5 175#
3x5 205#

Overhead press:
1x5 45#
1x5 65#
1x1 85#

Deadlift:
1x5 115#
1x5 145#
1x5 165#
1x5 175#

Diet:
Pretty good.

Notes:
Squat: I can probably skip the 45#...
Overhead press: Elbow started hurting at 65, and I felt a lot of pain on the 85. Not sure what's going, but I'm wondering if I'm lacking some flexibility. I have a lot of trouble holding the bar comfortably..

Comfortable increasing my deadlifts by 10 for now. I don't want to push it any higher than that, today 175 was hard, but I can probably increase by 10 once more to catch up to my actual max before going back to 5.