SATURDAY AM
Half Kneeling KB BU Press 35x8/side, MB Forward Toss 10x3x3
A) 3ct Pause Bench: 225, 235, 245x3 (first rep paused, second and third TNG)
B1) Paused Incline DB Bench: 65x3x15
B2) C/S KB Row: 55x4x15
C1) C/S Rear Delt Raise: 25x25,25,25,20
C2) Close Grip Diamond Pushup: 4x15
D1) V-Bar Pushdown: (#6)x3x12
D2) Fat Bastard Curl: 65x12,12,10
Right pec continues to have some pain on elevation, looking forward to having that checked out on Wednesday or Thursday. Left side SI/QL is pissed off too.
MONDAY AM
Tempo Run: 8x200m w/pushups and McGill Crunches
MONDAY PM
KJ x5, +20Cx2x3, Broad Jump 2x5
A) DE Box Squat: (45%/200)x15x2 on the minute
B) DE Pull (Sumo/Convo): (50%/265)x10x1/1
C) Deficit Bulgarian SS: (+40, 60C)x15, (+80C)x12/side
D1) GHR: 15,12,12,12,10 (61 reps)
D2) One Arm DB Farmer’s Walk: 60x3x40 meters/side (finally got around to measuring the gym)
Extra) Leg Extension: 80,100x15, 120x3x15
Not bad.
TUESDAY PM
A) Pullup (Medium Pronated): BWx15 (deadhang PR with this grip)
B) Leverage Flex Row: 90x10,8,8 w/iso
C) HS Low Row: 90x3x12 w/iso (one of my favorite machines ever)
D) DB GHR Upper Back Extension: 35x3x15
E) Rope Hammer Curl: 30x20, 40x2x15
Just going to list the total amount of weight on a plate loaded machine now unless I’m doing it unilaterally.
Found a pretty awesome dungeon gym less than 15 minutes away from me, of course I don’t run across this shit until I’m a week away from leaving. Luckily Coliseum has all this and more.
WEDNESDAY AM
4" Depth Pushups 3x5
A) DE Bench: (50%/145)x15x3
B1) Close Grip Bench: 185x15,11,8,7 (41 reps w/2:30 rest)
B2) Seated Rope Face Pull: 75x4x12
C1) DB Fly: 20x2x15
C2) DB Cuban Press: 15x2x10
D) Floor DB Extension: 25x20, 30x15, 35x2x15
Best bench day in a while. Pec felt good, great explosiveness on the speed bench and it felt like my groove was a lot better on the close grip.
FRIDAY AM
A) Deficit DL (whatever one plate is): 365, 405, 425, 445x3 PR
B) Snatch Grip Shrug from Hang: 135x5x3
C) One DB SL RDL: 60x2x12/side
D1) Lying Leg Curl: 60x44 reps
D2) Weighted Back Extension: 40x2x15
Time to find an apartment in Queens or bust.
Training @ Powerhouse Gym in Corona, NY. Pretty nice setup if a little lacking in actual power racks (3 or 4 half/three quarter racks).
SATURDAY PM
BA Plyo Pushup 4x5
A) Fat Gripz Bench: 185, 225, 225x3, remember how much I hate Fat Gripz and take them off 235x3, 245x3, 255x2
B1) Incline DB Bench: 70x15,10,10
B2) Band Pullapart (Pronated): (Monster)x4x15
C1) HS Iso Row: 90, 140x12, 160x2x12
C2) Close Grip Pushup: 15, 15, 18
D1) C/S Row: 45x3x15
D2) V-Grip Pushdown: 50x12, 60x15, 20
D3) Machine Lateral Raise: 60x3x12
Pec still a little sore from ART on Thursday.
Training @ Coliseum Gym
MONDAY PM
Box Jump (10-16 Aerobic steps)x5 to 3 jumps each PR
A) DE Squat (six sets to box, six free): (55%ish/235)x12x2
B) DE Pull (Sumo/Convo): (55%ish/295)x8x1/1
C) DB Bulgarian SS: 50, 60x10/side (need to get used to the new set up)
D) GHR: 3x6 much more difficult machine
E) One DB Suitcase Hold: 50, 60x(:30/side)
Got to the gym at like 815 so this wasn’t the most high energy session in the world. Fucking very impressed with the box jump PR though.
[quote]IronAbrams wrote:
Training @ Coliseum Gym
MONDAY PM
Box Jump (10-16 Aerobic steps)x5 to 3 jumps each PR
A) DE Squat (six sets to box, six free): (55%ish/235)x12x2
B) DE Pull (Sumo/Convo): (55%ish/295)x8x1/1
C) DB Bulgarian SS: 50, 60x10/side (need to get used to the new set up)
D) GHR: 3x6 much more difficult machine
E) One DB Suitcase Hold: 50, 60x(:30/side)
Got to the gym at like 815 so this wasn’t the most high energy session in the world. Fucking very impressed with the box jump PR though. [/quote]
How high was the box, if you had to guestimate?
CS
If my Google-fu is correct then an aerobic step + 16 risers is 36 inches (4 + 16x2). I believe that I’ve done 38 for a double before but I’m not sure. Once you get to around 30 it starts wobbling something nasty. The varsity weight room actually has some dedicated plyo boxes so those will come in handy in the weeks to come.
TUESDAY PM
Clap Pushup 5x3
A) DE Bench: (55%/165)x12x3
B1) Close Grip Bench: 185x15, 11, 7
B2) Seated Rope Face Pull: 60, 70x15, 80x2x12
C1) Chain Flye: 20x15, 40x15, 8
C2) Machine C/S Row (Wide Pronated): 70x15, 15, 20
D) Decline DB Tricep Extension: 25x2x25
I would marry the chest supported row in a heartbeat if it weren’t an inanimate object.
WEDNESDAY PM
A) Pullup (Medium Pronated, Deadhang): 15, 10, 7
B) Leverage Flex Row: 90x10, 9, 8
C) HS Low Row: 90x3x15
D) Nautilus Pullover: 90x3x12
E) Nautilus Preacher Curl: 60, 70, 80x12, 90x8
F) Fat Rope Hammer Curl: 40, 50x20, 60x18
Embracing the inner bodybuilder.
FRIDAY PM
A) SSB Squat: 275, 295x5, 315x3 (beltless), 335x3
B) Hang Snatch Grip High Pull: 95x5, 5x3
C) Reverse Hyper: 60x12, 80x3x12
D) One DB SL RDL: 65x2x10/side
E) Lying Leg Curl: 80x3x20 (:30 rest)
Don’t actually know how heavy the SSB here is but it’s beastly. Going to assume that it’s 65 lbs. Regardless I fucking suck with it hah.
SATURDAY AM
BA Plyo Pushup (Light)x6x3
A) Fat Axle Bench: 225x5, 235, 245x2, 255x1
B1) Incline DB Bench (45 Degree): 75x12, 7, 5 (2:00 rest)
B2) Machine C/S Row (Medium Pronated): 70, 80x10, 90x3x10
C1) Alternating DB Curl: 30, 35, 40x8, 45x5/side
C2) Fat V-Grip Pushdown: 60, 80, 100, 120x15, 140x12
D) Nautilus Lateral Raise: 80x3x15
Going to assume that the axle is 75 lbs because it is a fucking monster.
Schedule for this next semester is going to be rough. I’ll most likely be training in the varsity weight room the majority of the time just because of time constraints.
Thursday and Sunday - Tempo Run
MONDAY PM - DE LOWER
Broad Jump 4x3
Hang Clean 135x4x2
A) DE Box Squat (to Foam): (55%/235)x10x2
B) DE Deadlift (Sumo/Convo): (60%/315)x6x1-1
C) Contralateral DB Bulgarian SS: 40, 50x15/side
D) One DB Farmer’s Walk: 40, 50, 60, 65/side
TUESDAY PM - DE UPPER
Clap Pushup 4x3
Forward MB Throws 8x4x4
A) DE Bench: (60%/185)x10x3
B1) Close Grip Bench: 185x12, 12, 8
B2) Band Pullapart (Overhand): (Monster)x4x20
C1) Floor DB Fly: 25, 35, 40x2x15
C2) C/S Barbell Row: 95, 115, 135, 145, 155x8
D) Lying EZ Bar Extension: 75x4x10 (assuming a 25 lb bar)
Just easy sessions during the day between teams. This is slowly beginning to ramp up.
WEDNESDAY PM - BB BACK @ COLISEUM
A) Weighted Pullup (Medium Neutral): +45x6, +25x9, BWx10
B) Leverage Flex Row: 90, 100, 110, 120x8
C) HS Low Row: 90x15, 140x3x15
D) HS Pullover: 140x3x12
E) Pinwheel Curl: 40, 45, 50, 55x8/side
F) Fat Rope Hammer Curl: 60x15, 80x15, 12
THURSDAY PM
Sprint 3 blocks, walk 1 block. Honestly no idea what this comes out to.
FRIDAY PM
Hang Power Clean 135, 145, 155, 165x3
A) Sumo Deadlift: 455x3 PR
B) SSB Squat: 255x3x5, 265x5
C) GHR: 4x8
D) Suitcase DL Holds: 135x2x(:15)/side
SATURDAY AM
A) Close Grip Bench: 225, 235, 245x3, 255x2 PR, 265x1
B1) Incline Bench Press: 165x4x5
B2) Machine C/S Row (Medium Pronated): 100x4x8
C1) Alternating DB Curl: 30, 35x10, 40x9/side
C2) Fat V-Grip Pushdown: 80, 100, 120, 140, 150x15
D) Machine Lateral Raise: 80x2x15
You ready to go to Syria? Lmao, just kiddin’ ya. But seriously…
CS
If you want to talk about a no win scenario for any kind of foreign intervention Syria is as bad as it gets. An oppressive, fascist regime on one end and a rebel faction made up of an increasingly large number of Muslim Brotherhood extremists on the other. Use of chemical weapons with little evidence to suggest who actually deployed them. Russian and Iranian intervention, geographic difficulties abound.
All in all a clusterfuck for everyone involved. Write your Congressman and let them know how you feel on the issue, it’s what I’m doing.
SUNDAY PM
Walk 60 min
MONDAY PM
Snatch Grip High Pull from Hang 105x5x3
A) DE Squat (Free/Box): (60%/265)x8x2
B) DE Deadlift (just convo): (65%/345)x12x1
C) Back Extension: 45x3x15
D) RKC Plank: 3x4x(:5)
TUESDAY AM - DE UPPER
Forward MB Throws 8x3x8
Lateral Plyo Pushup 3x4
A) DE Bench: (60%ish/185)x10x3
B1) Close Grip Bench: 225x4,4,3, 205x8
B2) TRX Scarecrows/A’s: 5x10
C1) Lying EZ Tricep Extension: 75x2x12
C2) DB Thoracic Extension: 35x2x15
Had to cut this short to try to take care of some payroll issues. Paying my rent is more important than two more sets of triceps at this point haha. I’m trying to do more speed work in the 60-70% range leading up to this meet as an experiment. Close Grip could have been better but I also have rarely went over 185 with it over these past few months aside from the occasional max effort lift.
WEDNESDAY PM - BB BACK - (Training @ Maximum Fitness so exercise choice was different)
A) Weighted Chin (Medium Neutral): +45x9 PR, +25x98, BWx12
B) HS High Row: 180x8,8,5 goddamn I love this thing
C) Rhomboid Pulldowns: 120x3x10
D) Cable Pullovers: 50x12, 60x2x10
E) Pinwheel Curls: 40, 50, 60x10/side swole as fuck
F) Rope Hammer Curls: 80x2x15
+45x10 is right around the corner. This is a landmark goal and one I’ve been trying to get for a while. Bodyweight was 208 this morning so that comes out to 253x9 (E1RM 329), so in other words my chins are kicking the shit out of my bench right now. There is no reason that I should have this big of a disparity lol.
Off to Fort Drum for six days, then straight into coaching 630 am - 730 pm on Tuesday. Oh yeah.
As much as I would love to write to my Congressman, he’s a bleeding heart liberal who’s in love with Obama and will support him no matter what. Congress will find a way to fuck this up, just watch.
CS
The way this thing is playing out is pure distilled chaos.
Drill went well. Everything went off without a hitch and tens of thousands of dollars in government money as ammunition was sent down range successfully.
TUESDAY AM - DE LOWER
Snatch Grip High Pull: 95, 115, 135x3, 145x2-2-2-2
Band Resisted Broad Jump: 4x3
A) DE Squat (65%/285)x8x2
B) DE Deadlift (70%/370)x8x1
Picked the stiffest and nastiest bar in the weight room to pull with and my god it sucked. 370 felt like 450.
Going to try to get in the lower assistance tomorrow as an extra session. I forsee most of my training in the future as being segmented into 2-3 mini sessions per workout rather than consecutive depending on what teams I have.
TUESDAY PM - DE UPPER
Diving Forward MB Throw: 8MBx3x5
BA Plyo Pushup: 3x5
A) DE Bench: (65%/195)x8x3
B1) Close Grip Bench: 225x4,4,3, 205x6
B2) TRX External Rotation: 4x12
C1) Lying EZ Tricep Extension: 75x12, 85x2x8
C2) Chain Thoracic Extension: 40Cx3x15
Speed a little lacking overall today but only to be expected with the Army diet and schedule of the past week.