Keeping a Logbook
By Rich T
Keeping a logbook is not an option. I see my log book as a tool for me and my coach to track my progress or lack there of. I record my body weight daily so that I can look back and see how my work capacity changes as I increase muscle mass. My log book helps me find the weight at which I perform my best. Writing out my day’s work and then visualizing myself doing it is very motivating for me. This is the biggest reason I keep log book.
Try this – before you step foot in the gym write down all the work you are going to do in your session. I do this just about every day. I also include the percentages of weight I will be lifting in a strength wod. If I do more than what I have written down that’s fine, I’ll just record it as I complete it. Because of my logbook, I know all of my numbers, which keeps me driven to break my personal records. Recording information about how I felt about the workout, my diet, and sleep is also helpful. Keeping a log gives me a feeling that I’m serious about my training.
It works best for me to record one day’s work per page. At the top, I write the date, time, and body weight. Another way is to record a week’s work on one page. This may be helpful to see how much volume is in your weekly program. If you want to see a neat way to organize your book, take a look at Carolina’s. She has a few pages in the back set aside to record PR’s. I suggest that you keep a logbook for an entire year. If you do this you’ll need it to be sturdy.
I’m left handed so I use a notebook with the spiral on top. The pages tear out easily but I deal with it. A book with the spiral down the side is a little better but pages still tear out easily. The MBS log books (not in stock, sorry) kick ass because they have so much useful information inside. Because I usually have two training sessions per day, I don’t have enough room to write the work I do or I would use one. Other choices are a ledger book or a simple composition notebook.
This week’s lifestyle point is to track your workouts using a logbook, online log, or whatever means you have to record your work. We HIGHLY recommend using a real (one that you can touch with your hands) logbook because the process of writing down WHAT YOU’RE PLANNING ON DOING and then WHAT YOU DID is so helpful. You can visualize while writing down your workout before you do it, then you reflect on what you did after the workout…it’s much more effective process. Way more effective than simply punching a few keys into your smartphone after the wod.
Workout of the Day
No hands, no feet hang squat clean warm up. Build up to heavy 4RM.
20 Minute AMRAP:
10 Hang Squat Cleans
15 Weighted Abmat situps 20/14 lb.
20 Wall Balls, 20/14 lb.
L3 – 185/125 lb.
L2 – 155/105 lb.
L1 – 115/75 lb.
Make the squat cleans heavier than your usual.
Reverse Hyper, 3×20
Post your scores to the whiteboard.