3/24 lower body
foam roll, 15 minute program for my back from therapist
Cleans; bunch of warm ups, top sets were 185x3x2, 205x3 and 225x3. A bit slow coming out of the bottom of the hole but felt great otherwise. I am excited to keep working on these as I feel I have a lot more in me but am trying not to press it. Also did a set of front squats, 135x15
Log cleans; 180x3, 240x3
Strict reverse hyper superset with ab work; 3 sets of 12
Was rushed today but still got some work in.
Monopoly
3/25 Accessory
Roam roll, low back rehab program
Lat pulldown variation superset with cable bicep curls; 4 sets of 10
Seated low row superset with standing db curls; 3 sets of 10
Chins; 3 sets of 6
Seated hammer shoulder press; 4 sets of 15
Crunches; 100 total reps
All work today was very slow, pauses, squeezes, etc. More light weight bb stuff
Monopoly
3/27
Not much today. Was supposed to train Sunday but shit came up and it didn’t happen.
Foam roll
Standing BB press; 135x8x5, some leg drive on 6th set for 12 reps or so, superset with
Standing DB laterals; 20x15x6
GM; 135x6x3
Cable ab crunch; 3 sets of 15
Traction
Low back rehab program
RANT: I told my wife like 10 fucking times to replace her spare tire after she ruined a tire like 6 months ago. Does she? NO! Then I drive the car and get a flat on Saturday night at 11pm. Who gets the blame? ME because I was driving the car. Guess I should know better to fix shit myself.
3/29 Chest/tris
Warmups; pretty much zero, foam roll, tricep pushdown, 50 reps with the bar
Flat bench; 135x8, 135x5, 185x5, 225x5x5 superset with
Skullcrushers with DB; 40x5, 50x5x5
Floor flys; 35x5, 35x5, 40x5x3 superset with
Decline skulls/close grip bp w/ez curl bar; 100lb bar, 5x10ish
Incline machine press; 3 sets of 12 superset with
Seated dip machine; 3 sets of 12
Training is very different right now, back to slower reps, squeezes, etc. Cannot believe how sore my chest got from this workout.
3/31 Lower body
Warmups; foam roll, low back rehab program-this is actually a pretty good warm up, sldl for a few light sets
Clean into front squat for reps (1 clean then squats); 135x5, 185x5, 225x5, 225x5 clean felt shitty so I switched to front squat out of rack, 225x5, 225x5
Reverse band (purple) deads; 225x5, 315x5, 405x3, 495x2, 545x1, 495x2
GM; 135x5x3
Single leg hammie curls; 3 sets of 12
Man, the 545 felt GREAT. Form was very good and no pain which is the biggest thing right now. I wanted to push it SO badly but that was more than I should have been doing already. Today my erectors are shot, but again, no pain. I am praying that things are finally going in the right direction with regards to this disk issue. I am just dying to start pushing it harder again, also have a crazy azz cycle in mind
Monopoly
4/1 accessory upper
Seated hammer shoulder press; 5 sets of 10-12
Seated dead stop lateral raise superset with bent over rear delt raise; 4 sets of 8, these were killer, great superset. Delts are fried
Standing cable bicep curl superset with standing pulldowns; 5 sets of 12
Dead stop preacher curls superset with bent over row; 3 sets of max reps, 12-15
Massive pump today, another really good workout. Weights are a total joke but it is what it is right now.
Monopoly
4/3 shit
Back was still toasted from Wend. Should have just done accessory shit
Power cleans; Maybe 15 singles at 100kg. Kept getting lightheaded?
Power snatch; Weird, this felt great, miss at 100kg, crushed 90kg. Would have gotten the 100 if I had attacked it like I did the 90.
Standing ab cable crunch; 4 sets of 8 to 10, heavy
Familiar shooting pain in glute later in the day, big step backwards. Going to go really light this week and then go from there.
Monopoly
4/5 upper
Zero motivation to train today. Sleep has been really bad and as a result I’ve been pounding stims during the day. Partner forced me in.
Warmup; face pulls, rope pushdowns, 3 sets
Decline bench; warmups, 185x10x10
EZ bar skulls; 70x10x10
Superset; Cable crossovers and pushdowns, 3 sets of 10.
I forgot how bad 10x10 sucks. Glute/leg still bothering me, this cannot be good.
Monopoly
4/7 Lower
Warmup; foam roll, band traction, complex of kb swing, reverse hyper, and machine leg press
Cleans; 135x3, 135x3, 180x3, 225x1, 225x1-5 reps front squat, 270xmiss over pull, 270xmiss under pull, 270x1 power clean, 270x1 full clean, 225x1-7 reps front squat, 225x5 clean each rep
Low back rehab complex, stretching
Happy with the 270, fast and good form. Hands down the best part of my day.
Monopoly
No training on Saturday, 5 guys in our crew competed at a local show. Results were not good. The novice guys competing in the open classes had the best days. If they had gone novice they would have all won or placed in their respective classes. Still, I don’t consider anyone that has trained with us for as long as they have “novice’s”, kinda a dick move on our parts but they did well and had fun. Our other veteren HW had a horrible day and it pisses me off. Kid has more natural strength than anyone on our team but his training is HORRIBLE. I hope this will either motivate him or make him quit because I can’t handle what he is currently doing.
This was a really tough day for me watching. I was jonsing like a crackhead for hit when everyone was tackying up for stones and hitting them. There is also a really cool looking show in May but I’m just not going to show up unless I feel like I can win it and right now I cannot.
Did some Highland Games stuff on Sunday and it was pretty fun. Threw the Breamer stone, weight for distance and the hammer. I could not get the spin down AT ALL. Hammer didn’t go to bad but I enjoyed it. Looking forward to next weekend to do the caber, sheaf and WOB. It will probably not be an every weekend thing as taking up Saturday and Sunday will not work with Wifey as it shouldn’t. I am pretty sore today but no the back does not appear to be any worse.
4/12 upper
Warmup; Foam roll, tri pushdowns, face pulls
Flat bench; 135x10, 135x5, 135x5, 225x5x5, dropset at end, 135x12 -feet flat out suspended
Shoulder press machine; moderate weight, 3 sets of 12 superset with floor flys, 3 sets of 10
Tricep pushdown superset with low row; 4 sets of 10
Standing strict bb press; 135x8, 135x7, 135x?? did some strict then some push press, it was alot of reps
Shocker that my right shoulder was giving me some probs today. Still a pretty decent workout by myself
Monopoly
4/14 lower
Warmup; foam roll, sldl
squat cleans; 135x5, 135x3, 185x1, 225x3, 225x1, 270x1-smoked it, way faster than last week but a bit sloppier
power snatch; 60kgx1, 80kgx1, 90kgx1-easy, 100kgxmiss, miss, miss, 105kgxmiss, 115kgxmiss I’m pulling these so fucking high, just can’t get it quite right at the top
front squat punishment for snatch misses; 135x8, 225x8, 225x8, 275x5, 225x9 drop set 135x10?
Legs had some more in them but I was starting to fold over so called it. Other than getting beaten by sledge on pretty much everything it was a good day. Gonna keep working on the front squat, I think good things may happen.
Monopoly
4/17 back/bi’s
Warmup; foam roll, low back rehab, face pulls, light db curls
Chins; 7 or 8 sets of 6, vary grip each set (wide, narrow, overhand, underhand, etc)
Low row superset with pullovers; 5 sets of 10-12 reps. Doing the chins first really hit us hard and this was a great superset, lower lats really fried
Dead stop preacher bench curls; 65x10, 85x4, 75x7, 65x9
Seated hammer curls; 25x12, 35x10, 35x8, 35x7
Sled drags; 3 runs of 50ft
Odd object pick/carry; one run of 40ft, just testing the waters
Hypers/weighed decline crunch; 3 sets of 10 hypers, 20 abs
Ended up being a great workout. Not as much fun as the other stuff but I knew better than to do anything today. My lats are super sore as are my biceps.
Monopoly
4/19 Upper
Warmup; foam roll
Floor press; 135x6, 135x6, 225x5, 225x2, 275x5, 275x5, 275x2 - drop set, 225x12
DB bench; 60x6, 100x6, 100x6, 100x6, 75x12 single arm
superset with
Floor fly; 40x10, 40x10, 40x10
Machine shoulder press; 3 sets of varying reps
superset with
Bent over rear delt; 3 sets of 12
2 sets of ab rollouts
Good workout, floor press felt strong
Monopoly
3/21 lower body
I felt really good today, was excited to go train and back felt rested. Had a nice ECA stack before and a good warmup.
Warmup; foam roll, low back rehab, stretching, kb swings, SLDL
Cleans; 135x5, 135x5, 185x3, 225x2, 225x1, 270x1-cake, 286x1-strong, 140kg or 308x1 - Massive PR on full cleans. The clean/catch was easy but it was a limit lift to standup. Either way I’m really happy and hopefull that the back is getting better again.
Block pulls; 3 sets of 3, these felt pretty good but I didn’t want to push it
Front squat; 225x5x4
Lunges; 2 sets with 135, 80ft trips?
Leg curl; 2 sets of 15
More foam rolling
Legs trashed. Great workout for everyone, feels awesome to move a little weight again.
Monopoly
4/22
Not much to report here.
Lat pulldown; 3 sets of 12
Chest supported row; 2 sets of 12
Seated db curl; 4 sets of 12
CG chins; 3 seets of 5
I am VERY sore from Wend
Had a couple of days off from a quick trip to Mexico. Did some circut upper body stuff one day in the WORST gym I’ve ever been in. Had to pump up the guns really quick for the beach. Back is feeling a bit jacked from not using the foam roller for over a week, amazing how much that thing helps me.
4/28 lower body
Warmup; pretty much none other than light deads and light rldls
Deads; 225x5, 225x1, 315x2, 365x1, 405x2, 455x1, 495x2-belt added. Felt pain free and pretty easy so I’m happy with that, maybe a decent starting point.
Hack deads; 315x3x5
CB high box squat; 225x5x4
SLDL: 275x5 - back was cooked, shut it down
Lunges; 2 trips of 120ft with 50lb db’s
Decline crunch; 4 sets of 15
Foam rolling
Whoa, lower back/erectors are sore. Foam rolling this AM was an adventure.
4/29 back/bi’s
Warmups; foam roll, low back rehab/prehab, lat pulldowns
Chins; 7 sets of 5, alternate wide, narrow, palms in, out
Low row superset with pullovers; 4 sets of 12-15
Dead stop preacher curls superset with bent over laterals; 3 sets of 12
Standing rope hammer curls superset with face pulls; 3 sets of 1-12
Good workout. Will probably not be doing too much tomorrow I feel awfully rundown for just 2 workouts this week. Sleep has been way off though so that’s probably part of it. Maybe some light oly stuff/sled drags/shoulder work.
Monopoly
5/1 Random
Warmups; foam roll, kb swings, 5 minutes cardio, low back rehab
Power snatch; tons of sets. Worked off the box, deficit pulls, then back to a really high box. Everything was really light
KB press off bosu ball with chains; 4 sets of 8, not sure on weight but it was a 50lb KB and we had alot of chain on it
Standing kb press with chain; that was fun. 2 sets
Sled drag; 2 runs of 300ft each, that sucked
I’ve got a ton of ideas/goals floating around in my head right now. Feel like I need to try and stay patient, it’s only really been 3 months of rehab on my back and it’s still not 100%. However I read some stuff the past couple of weeks that kinda lit a fire back under me. If things keep progressing I’d like to try a westside program geared around the oly lifts. My squat/front squat has always sucked balls and the front squat has been feeling good. Got a really stupid number in mind to hit for that lift. If I could get there I have a feeling alot of other stuff would fall into place.
In the meantime I’ll keep working on trying to push the bodyweight back up. I STILL have not been on the scale since late October.
Monopoly
5/3 Upper
Warmups; foam roll, low back rehab, tricep pressdowns, dumbbell press
Standing strict press; barx10, barx10, 100x5, 135x5, 135x3, 135x1, work sets; 155x2x4, 165x2x8
Seated chest supported row; warmup set, 3x8 heavy
Decline dumbbell; 80x8, 115x8, 115x8, 80x12
Chest supported DB row with fat grips; 60x10, 70x8, 80x15, 100x7
Weighted crunch; 4 sets of 15
Hypers; BW for 4 sets of 10
Good workout, we had a really fast pace and everyone was beat afterwards. Was happy with the DB work till 2 other guys went 125 and gertzy went 135. Fuckers.
Monopoly
5/5 Rep lower
Warmups; foam roll, low back rehab
Front squat; 135x5, 135x5, 185x3, 225x1, 225x5x5, 315x2 (90%)
STRICT GM; 100x5, 135x6x4
Sled sprint w/harness; 3 trips of 140ft. I am NOT used to this amount of power output, felt sick, hot and tired after these. Probably need to do it more often. Does not look like much on paper but it was a good day and we were all sore.
5/6 Missed, traveled to Florida to look at a new car and it was dogshit, wasted a day.
5/8 Lower
Warmups; foam roll, low back rehab, stretching, some KB work
Cleans; warmups, then 12 singles at 80kg (60% of max)
Snatch; 12 singles at 60kg (60% of max)
SLDL; 135x5, 225x8x4
Front squat; 135x10x3 (missed a snatch)
Strict reverse hypers; 3 sets of 6
Sledgehammer work; 4 sets
Another good day and first week in the books. My back is still a bit sore, will monitor this week and adjust according. Will be on the scale tonight, got a nice present in the mail and will be starting up again so I need to get a reference.
Monopoly