THURSDAY PM
Hip Flexor Mobilizing (Couch Stretch, Super Couch, Trailing Leg Hip Extension)
FRIDAY AM
Hang Power Clean 155x4x3
A) Deficit Deadlift (3 mats, 2.5 in?): 405, 425, 445, 465, 475x1 PR?, 405x3, 385x5
B) SSB Squat: 295x8 PR
C) Slideboard Leg Curl: 12, 10, 10
Ab Wheel later
This was an astonishingly good training session. I don’t think I’ve ever felt this explosive on cleans before (been doing some technique work that I haven’t listed here) and this was my most pain free deadlifting session in months, years maybe. The hip flexor stretching has had a huge effect on my ability to get into triple extension. Taking my backloads up to 3 days a week instead of 2 has also made a big difference in performance.
SATURDAY AM
Clap Pushup 4x4
A) Bench w/2 Chainz: (+44) + 185x3, 205x2, 225, 235, 245x1, 210x3, 190x5
B1) Incline Bench: 185x7, 6
B2) HS High Row (Unilateral): (125/s)x12, 10/s
C1) Icarian Lateral Raise: 50x20, 15
C2) Fat V-Grip Pushdown: 80, 100, 120x15 (different set up)
D) Chest Supported Band Pullapart: (Mini)x40 reps
Back is crippled with soreness from the deficit pulls so this became a pretty low volume session. Run later.
SUNDAY
Run
MONDAY PM
Snatch Grip High Pull 195x5x2
A) DE Squat: 310x6x2
B) DE Pull: 370x6x1
C) Band Resisted Back Extension: BWx25, (Monster)x3x15
D) One DB Farmer’s Walk: 50x2x2 lengths/side
(later)
Hill Sprints x6
Right shoulder progress is slow. Slipped forward again during my last set of high pulls and got angry with me. Too much shrug and not enough triple extension for sure.
TUESDAY PM
BA Plyo Pushup/Overhead MB Throw
A) DE Bench: 210x6x3
B1) Slingshot Bench: 225x5, 245, 255x3
B2) Bench Set Up Band Pullaparts: (Mini)x4x8
C1) Close Grip Bench: 205x7,7,6,5
C2) Band Y-Rotate-Press: (Mini+Mini)x12,12,10,10
D1) Rolling DB Extension: 35, 40x12, 45x2x12, 50x10
D2) Supine Band External Rotations: 3x12
Not bad but not great either.
WEDNESDAY PM
A) Chain Weighted Chinup (Close Neutral): +66x7 PR, +44x7, +22x8
B) Leverage Flex Row: 140x8,8,10
C) HS Low Row: 200x3x12
D) Rhomboid Pulldown: 120x10,10,12
E) Fat Rope Hammer Curl: 80, 100x12, 120x15
THURSDAY PM
Hamstring Floss (3 positions)
Hip Flexor/Quad Murder
FRIDAY AM
Hang Power Clean 165x5x2
A) Low Box Squat: 315, 335, 355, 375x1 PR?, 320x3, 300x5
B) SSB Squat: 265x3x5
(later)
C) Slideboard Lateral Lunge: 2x8/s
D1) Slideboard Leg Curl: 3x10
D2) Bodysaw: 3x10
I hereby label this workout a 1 out of 10 on the scale of energy and motivation to train. It was pretty bad haha.
SATURDAY AM
Clap Pushup 4x3
A) Close Grip Bench: 225, 245, 255, 265x1 tie PR, 225x3, 215x5
B1) Incline Bench: 205x3, 195x3x3, 175x8
B2) HS High Row: (135/s)x4x6/s
C1) Machine C/S Row: 115x12, 10, 10
C2) Fat V-Grip Pushdown: 75x15, 90x3x12
D1) HS Shrug: 320x20, 360x20, 410x25
D2) Machine Preacher Curl: 110x15
D3) Machine Lateral Raise: 50x15, 60x2x15
Complete opposite of yesterday. 265 was easy and 275 very doable if I’d had a spotter.
Right shoulder was about 80% today but was fine through the workout.
MONDAY PM
Snatch Grip High Pull from Blocks 165x8x2
A) DE Squat: 245, 265, 285, 305, 325, 345x2 not that bad
B) DE Pull: 315x8x2
C1) Back Extension: BWx25, (Monster)x20, 15, 15
C2) One DB Farmer’s Walk: 50x3x130 feet (65x2, two lengths of the gym)
D) Seated Band Hip Abduction: (Blue)x15, (Blue+Green)x15 + hold
Hill Sprints WUx2, x6
TUESDAY PM
Overhead Forward MB Throw/Band Assisted Plyo Pushup
A) DE Bench Press: 185x8x3 first rep paused
B) Slingshot Bench: 225x5, 245x5, 4
C1) Close Grip Bench: 205x7, 7, 4
C2) C/S Band Pullapart: (Mini)x3x15
D1) Rolling DB Extension: 40x2x15
D2) Band Supine No-Money Drill: (Micro)x3x15
WEDNESDAY PM
T-Spine Rumble Roller Smash and Tennis Ball Work
A) Chain Weighted Chinup (Close Neutral): +66x6, +44x6, +22x9
B) Deadstop C/S DB Row: 50, 60, 70, 80, 90x8
C) Rhomboid Pulldowns: 120x10, 130x3x8
D) Rope Face Pull w/ER: 60x5x15
FRIDAY PM
Hang Clean Jumps 135x5x4
A) Pulls w/Chain: 88 lbs + 315, 365, 407, 427, 447, 477x1 (30 lb PR)
B) Front Squat: 135, 185, 225x5, 275x1 paused
C) GHR: 4x10
D1) Leg Extension: 100, 110x12, 125x12
D2) Dragon Flag: 3x3 + eccentrics
I was talking with one of our basketball players about core training and dragon flags came up somehow. The last time I tried one was sophomore year of college; I failed miserably and strained my lower back for two weeks. Despite never having trained for one I got three decent full reps and banged out some more after the workout. Not bad at all. I still think that standing ab wheels are cooler (which is still a ways off for me) but this was still really cool.
Great fucking pull tonight but I’m going to feel it for sure in the morning. I’m not sure which one makes me more sore, deficits or chain pulls. The thought of possibly combining the two makes me cringe.
Focus of the next training cycle (starting after my PT test in November) will be on developing my squat, sumo pull and front squat.
SATURDAY AM
A) Floor Press: 225x2, 245, 265x1, 225x3, 215x5
B1) Incline Bench: 185x5, 195x3x3, 185x5
B2) HS High Row: (140/side)x4x6/s
C1) Band Pushdown: (Light)x20, 20, 15, 15
C2) Machine C/S Row: 115x10, 125x3x8
D1) Icarian Lateral Raise: 50, 60, 70x15
D2) HS Shrug: 360, 410x20, 460x15
Minor mid-back tweak from the shrugs but nothing big.
SUNDAY
Run
MONDAY AM
Snatch Grip High Pull 205x2x2, 185x2, 135x2x4
A) DE Squat: 245, 275x2, 315, 335, 355, 365x1
B) DE Deadlift (1" Deficit): 335x8x1
C1) B/R Back Extension: BWx30, (Light)x3x8
C2) One DB Farmer’s Walk: 55x2x130 feet/s
D) Reverse Crunch: 2x15
TUESDAY AM
Overhead MB Throw/BA Plyo Pushup
A) DE Bench: 195x6x3 first rep paused
B) Slingshot Bench: 225x11
C1) Close Grip Bench: 205x6, 185x6, 8, 8, 165x8
C2) Band Y-Rotate-Press: (Mini+Mini)x4x12
Meh.
WEDNESDAY PM
A) Face Pull w/External Rotation: 70x5x15
B) Band Pullapart (Series): Mini x 100 reps
C) PVC Shoulder Dislocates: x50 reps
Cycling
FRIDAY PM
A) Squat: 365, 405x1, 425 miss
B) Front Squat: 225x5, 255x2, 275x2, 245x5
C) GHR: 40 reps
D) Dragon Flag: 3x3 + eccentrics
Easily the least focused training session I’ve had in a long time. Had Baseball at 630 (shaping up to be a great team) followed by 8 hours of deep cleaning the facility, then another three hours attempting to track down my landlord. Got to Coliseum and the only power rack I could do reverse bands in was taken so I switched the plan to regular squatting.
Losing weight is a bitch. My stability feels fine until I get into the hole now, and then I just have no power at all. Can’t wait until this PT test is over.
SATURDAY AM
A) 3ct Pause Bench: 225x2, 245x1, 255x1 fast but not fast enough
B1) Incline Bench: 165x10, 10, 8
B2) HS Iso Row: 90x4x8/s
C1) Straight Bar Pushdown: 60x15, 15, 12, 12
C2) HS DY Row: 180x4x12
D) Defranco Band Pullapart: (Micro)x25, (Mini)x2x15
Sprints later.
Deloaded last week, nothing really to write home about. A lot of 400m repeats and high rep rehab work.
I ended up as a grader for the PT test this weekend at drill so it’s time to get fat and strong again. I’ve been weighing in consistently around 195 so going up to 207-210 and competing at 198 around March or April sounds like a decent idea to me right now.
MONDAY AM - 11/08/13
Seated Box Jumps: Bench to 24x2x3, to 30x3x3 focus on soft landing and staying tall
A) Power Clean from 16" Blocks: 95x3, 115x3, 135x3x3
B) Squat: (72.5%) 295x5x5
C) Barbell RFE Split Squat: 95x3x8/s
PM
D1) Pullup (Medium Pronated): :25 Fat Gripz Hold at top (another record event I’m putting up on the board, best so far is :36 by a soccer player who can do a +115x1 weighted chin), BWx3x8
D2) Bodysaw: 3x10
Really stressful drill, had to drive six hours up and six hours back on top of it. I got back at 130 last night and had to go into work with baseball at 6.
I’m going to be using a higher frequency approach for the near future with an emphasis on my squat, sumo deadlift and front squat.
How often do you take a PT test?
CS
[quote]CSEagles1694 wrote:
How often do you take a PT test?
CS[/quote]
It’s fluctuated a lot in my experience. In ROTC we had a at least one diagnostic a month and one for record each semester. At MP BOLC, we took three (initial, diagnostic and final for record). The standard in the National Guard is currently one diagnostic each year (non-mandatory) and one record.
TUESDAY PM
Plyo Pushup to 12" Boxes 2x5
A) Bench Press: 235x1,2,3, 225x2x3
B1) Incline Close Grip: 135x3x8
B2) Face Pull w/ER: 60x4x15
C1) TRX Tricep Fallout: BWx12,12,10,10
C2) Defranco Band Pullapart: (Mini)x12,12,10,9
D) Seated Supinated DB Curl: 20x2x15
Recovery was not quite 100% going into this. I asked Dan (new athletic trainer that came in around the same time as me) for some help with my subscapularis yesterday and between the ART and cupping therapy my right upper back is a bruised mess. It’s actually really impressive, I’ll try to put a picture up next time.
WEDNESDAY AM
Weighted Box Jump (20 lb total) 5x3 @ 24 in
A) Sumo Deadlift: 385x1,2,3
PM
B) Front Squat: 190x5x5
C) Banded Back Extension: BWx25, (Monster)x3x15
D1) Seated Band Leg Curl: (Light)x4x12
D2) One DB Farmer’s Walk: 60x3x65 ft/s
Very bad timing of the deadlifts on my part, had a team that I didn’t know was coming show up.
Excellent speed on the front squats. Following a CAT setup for these.
FRIDAY AM
A) Hang Power Clean: 135x3, 155x2, 175x3x2
B) Squat: 365x5x2
C) Hack Squat: 90x3x10 lol
D1) GHR: BWx12,12,20
D2) Leg Extension: 100x15, 125x12, 15
E) Kirk Shrugs: 95x5x5
Soreness is finally dying down a bit. Squatting felt great today, focused on some more dynamic breathing and it helped the stabilization a lot.
Quads suck. One 45 each side for the monster hack squat was enough haha.
Pic is from the day after therapy.
SATURDAY AM
A) Bench Press: 250x5x2
B1) Floor Press: 170x3x8 (5ct pause on last rep)
B2) HS High Row: 270x8, 290x2x8
C1) Zydrunas Press: 95x3x8
C2) Machine C/S Row (Wide Pronated): 90x4x12
D) Icarian Lateral Raise: 70x4x12
Great training session. Having that cupping therapy done on my right shoulder/subscap was the right move. My speed and stability out of the bottom was about 95%, good speed on the floor press and strength on the rowing. Zydrunas Presses suck as always but there’s nothing new about that. Another rest day tomorrow and then I’m going to try to redeem Monday - Wednesday next week.
MONDAY AM
A) Power Clean from Blocks: 135x2, 145x5x2
B) Squat: 305x4x5
C) Barbell RFE Split Squat: 95, 105, 115x8/s
D) Weighted Chain Pullup: +44x3,3,3,3,6
E) Bodysaw: 3x12
Blew this out of the water.
TUESDAY AM
Plyo Pushup to 12" Boxes 3x5
A) Bench Press: 205x4x5
B1) Incline Close Grip: 135, 145, 155x8
B2) Face Pull w/ER: 70x5x15
C1) TRX Tricep Fallout: BWx4x12
C2) Defranco Band Pullapart: (Mini)x4x15
D) Alt. DB Curl: 25, 35, 45, 50x8/s
Good session.
