WEDNESDAY PM
A) Weighted Chin (Medium Neutral): +45x5 meh
B) Leverage Flex Row: 140x8
C) HS Low Row: 160x12
D) Cable Pullover: 60x12, 70x12
E) Alternating DB Curl: 30, 35, 40x8/side
F) Fat Rope Hammer Curl: 80x15, 100x15
Very lackluster. Just decided to work up to one top set on each after the pullups. This was at like 8pm after waking up at 530 and coaching all day. In the future I think this session will be in the morning just for my sanity’s sake.
FRIDAY AM
Power Clean 165x5x1
A) Close Stance Box Squat: 275x3, 315x2, belt 335, 355, 365x1 PR
B) Sumo Speed Pulls: 225x5x2
C) SSB Squat: 245x5
D) GHR: 3x8
E) Suitcase DL Hold: 135x2x:20
Leg Extension and Leg Curl to 100x20
A little light on the volume today. I’m heading to the Animal Seminar in NJ on Sunday and don’t want to be a completely weak human being in front of Dan Green.
Continuing my search for a better apartment, this whole not having a kitchen thing is really dragging me down.
SATURDAY AM
Lateral Plyo Pushup 3x4 (pushup for maximum distance to the side, land, repeat in the other direction)
A) Bench w/40 lb Chain: 40C + 135, 185, 205x3, 225x2, 235, 245x1 pretty pathetic
B1) Incline Bench: 165x5, 5, 9
B2) HS High Row (Unilateral): 45, 90, 100x12, 115/side x8, 11
C) Machine C/S Row: 100x3x10
D1) Fat V-Grip Pushdown: 90, 110, 130x12, 100x10, 8*
D2) Pinwheel Curl: 45, 55x8, 65x5/side
E) DB Lateral Raise: 15x2x20
Extra: Grip Machine and 4-Way Neck
My back continues to get stronger and my pressing continues to stagnate. I really do have to keep in perspective though that I’m down almost 20 pounds from my heaviest in March (223 then to 207 now) and my bench strength is nearly the same.
Switched cable stations halfway through in the pushdowns. On one set up (high and low pulley on the same cable stack) 130x12 was cake, and on the other (just one high cable) 100x10 almost murdered my entire upper body. Guess I’m going to stick with the harder one from now on.
Dan Green seminar was pretty typical (aka guys asking the worst questions possible) but I still walked away with a lot of good points. I’m not sure if it’s going to go up online or not.
MONDAY PM
Snatch Grip High Pull from Blocks 165x5x2
A) DE Squat (70%ish/315)x6x2
B) DE Deadlift (75%ish/405)x6x1
C) Sumo Pull from 4" Blocks: 315x8, 365x8, 385x8
Not bad. Deadlift sets were a mixture of double overhand and hook grip.
TUESDAY PM
BA Plyo Pushup 4x5
Forward MB Throws 20 reps
A) DE Bench (70%/210)x6x3
B) Slingshot Bench: 245x5, 255x4, cut it early
B2) TRX Face Pull: 4x12
C1) Lying EZ Tricep Extension: 75x15,15,12
C2) Supine Band External Rotation: 4x15
Unimpressive speed today. Had been a while since I used the Slingshot and threw it on in place of my usual close grip and it turn out to be a bad idea. Had a real difficult time controlling the descents and it really felt like it was controlling my pauses for me rather than the other way around. Also may have thrown my right shoulder out of position. I feel that this is a combination of my light bodyweight and a missed meal yesterday.
WEDNESDAY PM
Checked out a new place in Long Island, UFC Gym in New Hyde Park. This place is basically the definition of everything I hate in mainstream fitness today but it’ll make a nice cardio/extra workout gym.
A) Chinup (Semi-Supinated): 16, 8
B) Leverage Row: 90, 110, 130x10
C) Rope Trainer: #7x3x:30
D) Alternating DB Curl: 35, 40x10/side
E) Rope Hammer Curl: 45, 50x12
Huge update, went to a wedding in Syracuse on Saturday so it’s been pretty busy.
WEDNESDAY & THURSDAY
Cardio/Tempo Run
FRIDAY AM
Hang Clean 185x1
A) Deadlift w/80 lbs of Chain: +80C + 315, 365x2, 385, 405, 425, 445x1 PR
B) SSB Squat: to 275x6
C) GHR: 4x12
PM
Lateral Pushup/MB Throw
A) Bench from Pins: 225, 245x2, 255x1, 265 x lol
B1) Incline Bench: 175x5x5
B2) C/S DB Row: 75x5x10
C1) Band Pushdown: x50
C2) Kneeling Ab Wheel (multi-directional): 3x18
SATURDAY & SUNDAY
Cardio
MONDAY PM
Snatch Grip High Pull: 175x5x2
A) DE Squat: 225x6x2, 405x1
B) DE Deadlift: 275x6x1, 475x1
C) Sumo Pull from Blocks: 405x8 PR
TUESDAY PM
BA Plyo Pushup, Overhead MB Forward Throw
A) DE Bench: 155x6x3, 265x1 paused
B1) Pause Close Grip: 185x3, 205x4x3
B2) TRX Inverted Row: 4x12
C1) Lying EZ Tricep Extension: 75x3x15
C2) Supine Band No Money: (Mini)x4x15
Nothing too fancy, just worked up to some (relatively) easy singles after DE work.
WEDNESDAY AM
A) Weighted Chinup (Close Neutral): +45x7, +25x9, BWx7 burned out
B) Leverage Flex Row: 90, 120, 140x8, 150x6
C) HS Low Row: 90, 140, 160, 170x10
D) Cable Pullover: 60, 70x12
E) Pinwheel Curl: 50, 60x8, 70x5/side
F) Fat Rope Hammer Curl: 80, 100x15, 120x12
PM
Tempo Run
Back strength continues to kick the shit out of my bench haha.
THURSDAY PM
Long Run
FRIDAY AM
Hang Clean Pull: 185x4x1
A) Giant Cambered Bar Squat: 335x2, 345, 365, 375x1, (80%/280)x2x5
B) GHR: BWx8,8,8,12
C) Leg Extension/Curl: 60, 80, 100x15, 120x25
Ab Wheel and some 800-1200m later.
So this sucks. I’ve been planning on competing at the IPA Power meet in Ithaca on October 20th since I had such a great experience in March but like an idiot I never actually double checked the dates. The 20th is a Friday not a Saturday and there’s no way I can get Friday off, or even leave early enough Thursday night to make it to Ithaca in time and still be in shape to compete. I’m going to have to stow my ambitions until March rolls around again and I make a better showing at 220. Since I have my PT test at the end of October I’m going to continue with the current nutrition and running just making the caloric deficit less aggressive.
SATURDAY AM
Lateral Plyo Pushup 4x4
A) Floor Press: 225x3, 245x2, 255, 265x1
B1) Incline Bench: 185x4x5
B2) HS High Row (Unilateral): 70, 90, 115x4x8/side
C1) Fat V-Bar Pushdown: (on Lat Pulldown): 60x15, 75x3x12
C2) Machine C/S Row: 115x3x8
D1) Nautilus Preacher Curl: 60, 80, 100x12
D2) Flex Lateral Raise: 40x3x15
The High Row and C/S Row back to back (hah) is a potent one.
SUNDAY PM
Tempo Run
MONDAY AM
Snatch Grip High Pulls 165x5x3
A) DE Squat: (60%/260)x8x2
B) DE Deadlift: (60%/315)x8x1
C) Sumo DL from Blocks: 365, 385x6, 405x10 PR
D) Band Anti-rotation Hold: (Light)x2x12/side
TUESDAY PM
BA Plyo Pushup/MB Throw
A) DE Bench: (60%ish/185)x10x3
B1) Pause Close Grip: 205, 215, 225x3, 205x9 no pause
B2) TRX Inverted Row: 4x12
C1) Band Y-Rotate-Press: (Mini+Mini)x3x10
C2) Flat Bench Chain Fly: +20x15, +40x3x12
D) Rolling DB Extension: 35x2x12, 40x2x12
Finally moved into a new apartment in Whitestone, I’m fucking ecstatic about having a kitchen again.
WEDNESDAY PM
A) Chain Weighted Chin (Medium Neutral): +44x8, +22x10, BWx11
B) Ab Strap Pulldown: 80, 100, 110, 120, 130, 140x10
C) Standing Low Rope Cable Rows: 80, 100, 120, 140x12
D) Cable Pullovers: 60, 80x12
E) Pinwheel Curls: 50, 60x6, 70x8/side
F) Rope Hammer Curls: 60, 80, 100, 120x15
Really cannot express my relief about moving into the apartment enough. Headed to Waldbaums tonight to get some real food.
FRIDAY AM
Hang Power Clean 155x4x3
A) 4" Block Pull: 405x2, 425x1, 455x1, 475 miss
B) SSB Squat: 205, 245, 265x6, belt 285x8
C) GHR: 2x15
D1+2) Nautilus Leg Extension/Curl: 100x15, 125/120x20
E) Kneeling 3-Way Ab Wheel: BWx2x21 (8x3)
Lot of factors at play here (sleep and food being one) but I think this is showing me exactly what’s wrong with my squat and pull right now. My PR from 4" Blocks is 515x1 (hit 2 or 3 weeks before my competition 525) so to miss 475 shows that I’ve lost a lot of limit lower back strength. Granted this was on stiff as hell power bar as opposed to the cheap bars I’m used to at Waterloo but it’s still a huge disparity. Leg drive feels great right now but I’ve lost the ability to grind reps.
SATURDAY AM
Lateral Plyo Pushups 4x4
A) Fat Axle Bench: 215x3, 235x2, 255, 265, 275x1 PR?
B1) Incline Bench: 185x6, 6, 5, 5
B2) HS High Row (Unilateral): (125/side)x8, 8, 6, 6
C1) Fat V-Grip Pushdown: 75x3x15
C2) Machine C/S Row: 115x10, 10, 10, 8
D1) Nautilus Lateral Raise: 40x20, 50x2x15
D2) Nautilus Preacher Curl: 100x3x12
D3) Nautilus Shrug: 360x3x20
Extra: Grip Machine
Better than expected.
SUNDAY PM
Cardio
MONDAY PM
Snatch Grip High Pull from Blocks 135, 165, 185, 205, 225x2 PR
A) DE Squat: 225x5x2, 405x1 grindy as hell
B) DE Deadlift: 340x8x1
C1) Slideboard Leg Curl: 4x10
C2) Band Anti-rotation Press: (Light)x3x12/side
LATER
Tempo Run
TUESDAY PM
BA Plyo Pushup/Cyclone MB Throw
A) DE Bench: 180x8x3
B1) Pause Close Grip: 185x2x3, 205, 225x3, 235x2, 205x10 (no pause)
B2) Quadruped Thoracic Rotation w/Shoulder Internal Rotation
C1) Band Y-Rotate-Press: (Mini+Mini)x4x10
C2) Chain Pec Flye: +40x3x15
D) Rolling DB Extension: 35, 40x12, 45x2x10
WEDNESDAY PM
A) Chain Weighted Chinup: +44x9, +22x10
B) Leverage Flex Row: 140x3x8
C) HS Low Row: 180x3x10
D) Rhomboid Pulldown: 80, 100, 110, 120x10, 140x8
E) Barbell Curl: 45x50 reps
Two decent training sessions. I’m starting to think that the extra back day has served it’s purpose. I’m still deciding what direction to move after the PT test here (which may or may not even happen this month because of the government shutdown) but it’s more likely than not to be a more simplified approach.
It’s taken me a long time to admit it but I’m fucking addicted to assistance work. I know that I should be making much better progress than I am and just pursuing the main lifts and variations but goddamn it is hard mentally for me.
Whatever way it goes I’m sure it’s going to be fun. Really looking forward to getting fat and strong again. Bicep veins are cool but big squats and benches are better.
FRIDAY AM
Power + Hang Clean 135x6x3
A) 3ct Pause Squat: 315, 335, 355, 365x1 PR, 315x2x3
B) SSB Squat: 295x6
C) GHR: 3x15
D1 and D2) Nautilus Leg Extension/Curl: 100x15, 15, 20
Pause squats are so horrific, especially since they start working as an iso hold and sending you even deeper into the hole after a couple sets. Ab Wheel later.
SATURDAY AM
Lateral Plyo Pushup/Clap Pushup
A) 3ct Pause Bench: 225, 245, 255, 265x1, 225x2x3
B1) Incline Bench: 185x3x6
B2) HS High Row: (125/side)x4x8/s
C1) Machine C/S Row (Wide Pronated): 115x4x10
C2) Fat V-Grip Pushdown: 75x15, 90x12, 12, 10
D1) Nautilus Lateral Raise: 50x15, 15, 20
D2) Nautilus Preacher Curl: 100x15, 110x12, 12, 10
D3) HS Shrug: 360x20, 410x2x20
Upper body flexibility is slowly coming along.
SUNDAY
Tempo Run 1:1
MONDAY PM
Snatch Grip High Pull 185x5x2
A) DE Squat: 290x6x2
B) DE Pull: 340x8x1
Security kicked everyone out of the building at this point hah.
TUESDAY PM
Back Extension: BWx20, (Monster)x3x12
Band Anti-rotation Press: 2x15/s, 15ct hold
BA Plyo Pushup/Overhead Forward MB Throw
A) DE Bench: 190x8x3
B1) Slingshot Bench: 225x5, 245x3, 255x2
B2) Side Lying Thoracic Extension
C1) Close Grip Bench: 205x4x6
C2) Band Y-Rotate-Press: (Mini + Mini)x12,12,10
D1) Rolling DB Extension: 30, 35, 40x10, 45x12
D2) Supine Band External Rotation: 4x12
WEDNESDAY AM
A) Chain Weighted Chinup (Medium Neutral): +66x6 PR, +44x7, +22x9
B) Leverage Flex Row: 140x8,8,8,6
C) HS Low Row: 180x10, 200x3x10
D) Rhomboid Pulldown: 120x4x10
E) Fat Rope Hammer Curl: 80, 100, 110x12, 120x15
Lax Ball/Rumble Roller soft tissue work later on, starting to make some decent changes in my thoracic mobility again.