FRIDAY AM
Shuttle Sprint Ladder (25m down and back): 50,100,150,200, and back down
FRIDAY PM - RE DEADLIFT
Concentric Vertical Jump 3x4
A) Snatch Grip Deadlift: 405x7 PR
B) FSG (Front Squat Grip) Reverse Barbell Lunge: 95,115x8, 135x2x8/side
C) One DB SL RDL: 30x10, 50x2x10/side
D) Seated Leg Curl: work up to 135x15
E) Back Extension: (+50)x3x15
Disgusting snatch grip PR. Just plain disgusting.
The FS grip reverse lunges are a heavier unilateral variation that I used a lot when I was in Missouri. I eventually stopped doing them because they left my glutes too sore for Monday’s squat workout (first world problem?). Hopefully it’s a little less intense this time.
SATURDAY AM - UPPER ACCESSORY
A1) Close Grip Floor Press: 185x10 shut it down there
A2) TK Band Pulldown: (AVG+MINI)x4x12
B1) Seated Overhead Pin Press: 155x2x6, 135x10
B2) Band Diesel Rear Delts: (MINI)x3x8 each position
C) DB Tate Press: 25,30x12, 35x2x12
I messed up my left wrist/forearm royally yesterday trying to unrack-curl 135 from about eye level, only got the left side off and the plate slipped off. Very difficult to grip and perform any type of curling motion right now. Yay me.
Paganfest was fucking awesome, 6 hour drive to NYC and back was not.
MONDAY PM
Seated Broad Jump 3x3
A) DE Squat: (55%/235+80C)x8x2
B) Hang Snatch Shrug: 145x4x5
C) FF Walking DB Lunge: (40+20C)x2x16 steps total
D1) FF GHR: (+20C)x2x12
D2) Standing Ab Wheel to Wall: BWx2x8
Lower back and adductors were still completely destroyed from Friday turning this into a deload workout after the shrugs.
TUESDAY AM - RE BACK/BICEPS
A) Pullup (Wide Pronated): BWx15,10
B) Nautilus Row (Flared Pronated): (90/side)x2x12
C) Seated Cable Row (Medium Pronated): 150x2x12
D) Spud Strap Pulldown: 150x2x10
E) Machine Preacher Curl: 45x2x15
Still not completed recovered from the trip despite some awesome sleep last night, hit some PRs here anyways. Lat stretch marks continue to increase. My forearm is about 95% healed up but I was still getting some pain from it on the curls so I went light.
WEDNESDAY AM
Stadium Stairs @ HWS
WEDNESDAY PM - RE BENCH
Band Assisted Explosive Pushup/Explosive Plank to Pushup 2x4/2x3
A) Fat Bar Bench Press: 235x7 PR
B) Blast Strap Scarecrow: BWx15,15,12,12
C) Incline DB Bench Press (Neutral Grip): 70x12,10,9
D1) Prone Lateral Raise: 30x3x12
D2) KB Face Pull: 35x12,12,10
D3) Band Pullapart: (Mini)x12,12,10
Awesome PR especially since my current PR on fat bar is 275x1 (I THINK). It’s getting to the point where my groove and wrist position is even better with the fat bar than the regular bar.
Jacked and Tan Triset was slightly more tolerable this time around but still an asskicker.
[quote]thetrebel wrote:
Hey Abrams, sorry if i missed it but do you mind going a bit more into depth of your training philosophie?
ans CS you still training with Ed Coan? [/quote]
Sorry, I couldn’t remember which log I posted in here haha. But no, I’m not training with Eddie anymore.
CS
FRIDAY AM
400m Sprints: WU, 4x400m
Actually found out after the workout that NYCC has a 160m track so I was actually running 360-370m sprints. Fucked up right? I adjusted my distance after I was coming in way too fast with 2 laps but I was still short.
FRIDAY PM - ME DEADLIFT
Concentric Vertical Jumps 4x3
A) Deficit Deadlift (2 pl): 405x3x2
B) FSG Reverse Barbell Lunge: 135x10,8/side
C) SL One Arm DB RDL: 55x2x10/side
D) Seated Leg Curl: 150x12,10
E) Weighted Back Extension: (+60)x15,12,12
Not bad. This was maybe the fourth or fifth time that I’ve pulled beltless at 405 or above since I herniated my discs three years ago? No hint of anything close to pain which is great. I’ve been completely symptom free now for close to a year.
SATURDAY AM - UPPER ACCESSORY
A1) Fat Bar Z-Press: 135x5
A2) TK Band Pulldown: (Average+Mini)x4x15
B1) Seated Overhead Pin Press: 155x2x7, 135x10
B2) Band Diesel Rear Delts: (Mini)x3x10 each position
C) DB Tate Press: 40x12,10,10
Battle Ropes (Slams/Small Waves): 10x(:20/:40)
Extra: Overhead Band Extension, DB Hammer Curl, Hook Grip Shrugs
Motherfucker I hate Zydrunas Presses. Hahaha.
MONDAY PM - RE SQUAT
Seated Broad Jump 4x3
A) Squat: 365x8 PR
B) FF Walking DB Lunge: (40+20C)x2x30 steps total
C1) FF GHR: (+20C)x15,12,12,12
C2) Standing Ab Wheel to Wall: BWx8,6,6,6 (moving the distance out from the wall each week)
Extra: Prowler (High Handles 90/side)x4, Leg Extension
Focus and set up were a little sloppy here but still a great PR set.
Somehow forgot about the Snatch Shrugs? Slipped my mind until after I was demolished from the lunges and was in no shape to be explosive.
TUESDAY AM
A) Pullup (Wide Pronated): BWx16,12
B) Nautilus Row (Flared Pronated): 100x2x10
C) Seated Cable Row (Medium Pronated): 165x2x10
D) Spud Strap Pulldown: 150x2x10
E) Machine Preacher Curl: 80x10, 70x12, 45x15
WEDNESDAY PM - ME BENCH
A1) Slingshot Bench: 275x3x3
A2) Blast Strap Scarecrows: BWx4x15
B) Incline DB Bench (Neutral Grip): 70x12,12,6
C1) Prone Lateral Raise: 30x3x15
C2) KB Face Pull: 35x3x12
C3) Band Pullapart: (Mini)x3x12
Extra: Average Band Pushdown, Cable External Rotation (90 degrees), Plate and Machine Neck
Yesterday was my last day interning at Cornell, bittersweet but it was a great 9 months. Glad to have had the opportunity.
Straight up died on that third set of DB bench.
THURSDAY PM
Stadium Stairs @ Hobart
FRIDAY PM
Concentric Vertical Jumps 5x3
A) DE Deficit DL: (65%/340)x8x1
B) FSG Barbell Reverse Lunge: 135x2x10/side
C) SL One DB RDL: 60x3x10/side
D) Seated Leg Curl: 150x14,10
E) Weighted Back Extension: (+60)x2x15
Kind of hilarious how on Friday I wrote about my back being 100% again, then on Saturday I go and tweak something in overextension during the Z-Press. It was bad Sunday but not enough to really impede me on Monday or Wednesday. I was definitely aware of it today.
I have Kelly Starrett’s new book (Becoming a Supple Leopard) and he spends the first couple chapters just going over neutral posture and positioning. It’s very obvious now that I spend most of my time in an extended position now as an overreaction to my horrible slouched posture when I first started training. At least now I’m cognizant of it. Incredible book by the way, well worth the $40. I wrote up some of my first impressions on Reddit: http://www.reddit.com/r/weightroom/comments/1d61y5/becoming_a_supple_leopard_by_kelly_starrett_first/
SATURDAY AM
KB BU Press 35 x terrible
A1) Military Press: 115,135,145x5, 155x4 PR
A2) TK Band Pulldown: (Strong)x4x10
B1) Seated Overhead Pin Press: 165x2x5, 135x14
B2) Band Diesel Rear Delts: (Mini)x12,10,10 each position
C) DB Tate Press: 40x3x12
Extra: Band Overhead Tri Ext, Hammer Curl, Hook Grip Shrug/Hold
Sledgehammer vs Tire (200 swings)
Strong PR on the military especially considering just how little overhead pressing I’ve been doing.
Intensification begins (4 weeks planned)
MONDAY PM - ME SQUAT
Kneeling Jump 3x3
A) SSB Squat: 275x3, 305x2, 325, 335, 345, 355x1 PR
B) Sumo Romanian DL: 315x8,6,3
C) Barbell Bulgarian SS: 135x2x8/side
D1) Bodysaw: 10,8,8,8
D2) Prowler (High Handles): (45,70,90,100/side)x2 trips
Successful session. Previous SSB PR back when my squat was around 365-385 was 310x1.
Going to acquire some more mats so I can pull sumo from 4" height, I feel that its superior to the RDL variation.
TUESDAY AM
Run badly
TUESDAY PM
A) Weighted Pullup (Medium Neutral): (+45)x6, (+25)x7
B) Nautilus Row (Close V Grip): (115/side)x2x8
C) Seated Cable Row (Medium Neutral): 165x10, 135x15
D) Spud Strap Pulldown: 165x8, 135x15
E) Pinwheel Curl: 60x8/side
Left forearm is still pissed off enough to stop me from doing barbell curls. I’m going to have the chiro take a look at it later this week.
WEDNESDAY PM
A) DE Bench: (65%/190+40C)x6x3
B1) Blast Strap Inverted Row:
B2) Incline Bench from Pins (45 Degree): 135x5, 145,155,165,175,185x3
C1) C/S Rear Delt DB Row: 25x3x15
C2) Barbell Triangle Extension: 65,95,115x10
Battle Ropes (Slams/Small Waves): 8x(:20/:40)
Extra: Average Band Pushdown, Face Level Band Pullapart, Prone DB External Rotation
55/60/65% wave experiment was a little bit too heavy with contrast, at least today. Probably will go down to 45/50/55 next time.
FRIDAY AM
Sprints: WU, 4x400m
FRIDAY PM
Concentric VJ 3x4
A) Snatch Grip DL: 405x1, 455x1, 475 miss, 465 miss
B) Front Squat: 225,245,255,265x3
C) GCB Good Morning: 135,155,175x8
D) Barbell Suitcase Deadlift: 135x2x6/side
Extra: Lying Leg Curl (40,60,70x20)
Had dreams of a glorious victory with 5 plates today (405x7 gave me an estimated 1RM of 491) but sadly today was not that day. 455 was very difficult and I missed 475 at my knees. This is the first time in 6+ years of lifting that I have EVER missed a deadlift higher than 2 inches off the floor. I took a break and gave 465 a shot, missing it at mid shin. I can’t be too upset since 455 is still a great PR but damn it I wanted more.
First time back front squatting in a while so my rack position was unstable. GMs and Suitcase DLs went great.
SATURDAY AM
BU KB Walk w/35s
A) Push Press: 145x5x3, strict 135x5,3
B1) Band Seated Row (Spud Handle): (Light)x12, (Average)x4x12
B2) Fat Bar Close Grip: 195,205x6, 175x12
C1) C/S Plate Combo: 5x4x12
C2) Rolling DB Extension: 25,30x12, 35x12,10
Extra: Machine Preacher Curl, Hook Grip Practice
Very much an off day.
Woke up @ 219 BW which means I haven’t lost a single pound in the past four weeks despite cutting my backload volume down and reducing them to four days a week.
Need a lot of practice with my push press rack position. I tried a variety of different grip widths and my wrists still felt like they were filled with broken glass with each one. After that I kept all of my assistance work easy and no where near failure. Elbows were terrible today on the extensions for whatever reason.
deloadish
MONDAY PM
A) Sumo Deadlift: 315x10
B) Barbell Bulgarian SS: 135x8, 145x8/side
C1) Bodysaw: 10,10,8,8
C2) Prowler (High Handles): (45,70,90,115/side)x2 trips
Focus absolutely sucked starting off today but I doubt that it would have been much better even with a preworkout (I try to go caffeine free on my deload weeks). After the sumos everything went very well though.
TUESDAY
A) Weighted Pullup (Medium Neutral): (+45)x6.5, (+25)x9
B) Nautilus Row (V-Grip): (115/side)x2x9
C) Seated Cable Row (Medium Neutral): 165x12, 135x18
D) Spud Strap Pulldown: 165x8, 135x15
E) Seated Supinated DB Curl: 20x2x12
