WEDNESDAY AM
Seated Vertical Jumps 4x3
A) Sumo Deadlift: 385x5 @ 8.5
B) Front Squat: 205x5x4 @ 7.5
C) Superman GMs: (Light + 40 DB)x3x15
D) Seated Cable Row (Medium Neutral): 120, 150, 180x8, 210x6
E) Landmine Row (Close Neutral): 75, 100, 125x8
F) Landmine Suitcase Deadlift: 75x3x6/s
Easy. Now it’s a 5-6 hour drive back home in upstate.
FRIDAY AM
A) Hang Power Clean: ramp to 195x1
B) Squat: 375x5x2
C) Hack Squat: 110x3x12
D) Kirk Shrug: 135x4x6
E) SB Leg Curl: 2x15, single leg x6/s
Hip Flexor Murder
That 5 1/2 hour drive always locks my hips up something nasty and today was no exception. Got through it though.
SATURDAY PM
A) Bench Press: 250x5x2
B) HS High Row: 290x3x8
C1) Bench Press (widerish): 185x3x8
C2) Machine C/S Row (Medium Pronated): 90x3x15
D) Seated Military Press: 115x4x6
E) Icarian Lateral Raise: 60x3x12
Going to the gym hungry is never a good idea. My tiny morning Subway breakfast sandwich came back to haunt me halfway through this too.
MONDAY AM
A) Power Clean from Blocks: 135, 145x2, 155x3x2, 145x2x2
B) Squat: 315x3x5
C) DB RFE Split Squat: 70x3x6/s
D) Weighted Pullup: (+44C)x4, 4, 4, 4, 6
E) Bodysaw: 3x12
Average training session. Not much to comment on except it was a full 80 degrees in the weight room since buildings and grounds can’t seem to keep the boilers consistent.
TUESDAY AM
Plyo Pushup to 12" Blocks 2x5, Plyo Switch Pushups 2x6
A) Bench: 215x3x5
B1) Incline Close Grip: 165x4x6
B2) Face Pull w/ER: 70x5x15
C1) TRX Tricep Fallout: 4x12
C2) Defranco Band Pullapart: (Mini)x4x15
E) Supinated DB Curl: 40x2x8
Friday/Saturday Drill this weekend so I’m going to have to train again tomorrow and bench on Sunday morning.
WEDNESDAY AM
A) Seated Low Box Jumps: 12" to 24"x2x5, 30"x5x3
B) Sumo Deadlift: top 395x5
C) Front Squat: 235x5x3
D) Kirk Shrugs: 135x3x8
FRIDAY AM
A) Hang Power Clean: 135, 155x2, 175x3x2
B) Squat: 375x5x2
C) Hack Squat: 140x3x8
D1) Landmine Row: 75, 100, 125, 135x8
D2) GHR: BWx2x12, (Mini)x2x8
E) Landmine Suitcase DL: 95x2x5/s
Much better than last week and I deadlifted and front squatted yesterday. Training in the morning before the 6 hour drive is definitely the right decision.
SUNDAY AM
A) Bench Press: 255x5x2
B) Bench Press (widerish): 195x3x8
C1) HS High Row: 270, 290x6, 320x2x6
C2) Zydrunas Press: 95, 105, 115x8
D1) DB Lateral Raise: 20x4x12
D2) External Rotation Band Pullapart: (Mini)x4x12
Training session before I head back (again) to Queens. PT test rescheduled to next month so it looks like I have to catch up on some running.
Nutritional situation has been really difficult lately with my normal schedule of 630 am to 8 pm with a couple of hours off in the middle of the day (9-11). There’s only so much food I can stuff in my face in the 2-3 hours before I go to bed and I ended up losing weight too fast over the last 4 months because of it. I’m going to keep working on a plan of attack for this and post it here later on.
MONDAY AM
A) Power Clean from Blocks:
B) Squat: hip pain, shut it down
C) DB RFE Split Squat: 30, 50, 70x8/s, +20Cx6/s
TUESDAY PM
Plyo Depth Pushup 12"x3x3
A) Bench: 225x6 pathetic but still sore from Sunday
B1) Incline Close Grip: 165x8, 135x2x8
B2) Face Pull w/ER: 80x4x15
It’s been a wonderful cascade of real life shit. over the past couple days. Drill, my car breaking down in upstate, traveling back to Queens, car breaking down again, then finding out that I can’t actually train anyone in the varsity weight room due to emergency construction. Sleep, nutrition and stress have convinced me to turn this into a deload week. Despite my recent trouble, the next couple weeks are going to be a great time to recover and train with the NCAA blackout and holidays.
WEDNESDAY AM
A) Speed Sumo Deadlift: 285x6x2 w/:30 rest
B) Front Squat: 250x3x5
C) GHR: BWx2x20
D) Landmine Row (Close Neutral): 140x3x8
E) Landmine Suitcase Deadlift: 80x3x5/s
Strangely enough I’m not getting any hip pain with sumo deadlifts and only a small amount with the front squats. It’s really just regular low bar squatting that is making my right hip revolt against me. Still trying to pinpoint it with the external/internal rotation stretching and lax ball but so far nothing has shook loose. AT thinks it might be anatomical but I won’t know until I can go home and actually get my hips reset manually.
Forgot to mention 400m sprints on the treadmill on Monday and incline walking on Wednesday. PT test got changed (again) to next month so taking 4 weeks off from running didn’t do me any favors.
FRIDAY AM
A) Power Clean from Floor: 165x4x2 body forgot how to clean on the 5th set so I moved on
B) Speed Box Squat: 245x6x3
C) Hack Squat: 90, 140, 160x10
D) Kirk Shrug: 145x3x8
Strangely enough my hip pain was about 90% alleviated by external/internal stretching and then squatting with my toes completely straight through the entire movement. Not going to ask questions, just working with it.
FRIDAY PM
Aerobic Capacity Work - Cycling (:40 on/:20 off)x11
SATURDAY AM
A) Speed Bench Press: 165x6x3
B1) Bench Press (Wide Grip): 185x8, 205x2x8
B2) HS High Row: 180, 230x8, 270x2x10
C1) Zydrunas Press: 95x8, 115x2x8
C2) Chest Supported Row (Medium Pronated): 90x12, 100x2x12 w/iso
D) Icarian Lateral Raise: 50x15, 70x2x12
Jacob’s Ladder
Speed and control felt very good today. Looking forward to next week.
MONDAY AM
A) Power Clean from Blocks: 165x2x2
B) Squat: 315x6, 330x5, 355x4, 360x4
C) DB RFE Split Squat w/Chains: 35, 55x6, (44C + 70)x6/s
D) Bodysaw: 12, 10, 10
E1) Tall Kneeling Anti-rotation Press: (Mini)x2x10/s
E2) Banded Janda Situp: 2x12
TUESDAY AM
18" Box Plyo Pushup 3x3
A) Bench Press: 210x6, 225x5, 240x4, 245x4
B1) Incline Close Grip: 175x6, 5, 4, Incline DB (Neutral Grip)x70x8
B2) TRX Inverted Row: (24" Box)x4x8
C1) Chain Pushup on DBs: (+44C)x12, 11 hahaha
C2) Face Pull w/ER: 90x3x15
400s later.
WEDNESDAY AM
Box Jump (12 steps)x3x3 land like a cat
A) Sumo Deadlift: 405x5 PR?
B) Front Squat: 185x5x5 fast
C) GHR: 12, 10, 10 (Height #1, Width #6)
D1) Landmine Row (Close Neutral): 100x3x10 w/iso
D2) Landmine Antirotation: Bar, 10, 25x8/s
D3) Kirk Shrug: 155x3x6
Aerobic Capacity Cycling: 12 rounds x (:40 on/:20 off)
FRIDAY AM
A) Hang Power Clean: 135, 155, 175x2, 185x1, 175x2
B) Squat: 375x5x2
C) Hack Squat: 90, 140x8, 180x8
D1) Slideboard Leg Curl: 10, 8, 8
D2) Overhead Band Pullapart: (Mini)x4x25
D3) Spread Eagle Situp: 10x3x15
Aerobic Capacity Work
SATURDAY AM
A) Bench Press: 250x5x2
B1) Wide Grip Bench: 195x3x8
B2) HS High Row: 270x8, 290x8, 320x6, 340x5
C1) Zydrunas Press: 95x10, 105x8, 115x8
C2) Chest Supported Row: 90x3x15 three different grips
D1-3) Icarian Lateral Raise, Fat Grip Pushdown, Machine Preacher Curl
Heading back upstate for Christmas.
SUNDAY AM
Jump Squats 45, 95, 115x3
A) Squat: 335x5, 355x4, 375x3, 385x3
B) Barbell Reverse Lunge: 45, 95, 115, 135, 145x6/s
C1) Ab Wheel (Constant Tension): BWx2x20
C2) Tall Kneeling Band Antirotation Press: (Mini)x2x12
C3) Ring Rear Delts: 2x15
Cycling - Recovery Pace
Didn’t quite get in enough food yesterday because of traveling but still managed to turn this into a good session.
MONDAY AM
A) Bench Press: 225x5, 240x4, 250x2x3
B1) Incline DB Bench (Neutral Grip): 75x4x6
B2) Elevated TRX Inverted Row: 4x10
C1) Elevated DB Pushup: 25, 15, 11
C2) Face Pull w/ER: 40, 50x12, 60x2x12, 20x20
Didn’t feel confident moving up on the second top set so I stayed where I was. I think it was an intelligent move.
TUESDAY AM
400m Intervals
A) Sumo Deadlift: 415x5 @ 9 (PR)
B) Front Squat: 215x5x4
C) Landmine Row (Close Neutral): 140x8, 8, 11
D) Suitcase Deadlift Hold: (10 count) x 95, 115, 135, 145/s
E1) Banded Janda Situp: (Light)x2x20
E2) Weighted Crocodile Breathing: 25x2x8
Sumo continues to improve at a nice pace. I’m going to try to get a lift in with the old crew here sometime this week, hopefully Andrew will be able to unfuck my form a bit.
FRIDAY AM
400m Intervals
PM
A) Squat: 380x5x2
B) DB RFE Split Squat: 70x2x6/s
C) Kabuki GMs: (Light Band) + 40, 50, 60x15
Overhead Band Pullaparts, Side Plank and Spread Eagle Situps
I went to the Chiropracic College for the first time since August hoping that I’d be able to get to the root of my right hip pain. It turns out that my right glute medius was balled up like a block of iron. It took a solid half hour of manual therapy but it finally began loosening up - not perfect of course but easily a 50% reduction in tightness. Squatting today really was a night and day difference from Monday and previous weeks. Now that I know what the main issue is I can try to stay on top of it.
SATURDAY AM
A) Bench Press: 255x5x2
B1) Wide Grip Bench: 205x4x6
B2) HS High Row: 320x4x6
C) Zydrunas Press: 105x8, 8, 6
D) Rhomboid Pulldown: 100x3x12
Lateral Raises, Rolling Tricep Extensions, Supinated DB Curls
Got all my reps today but it was a rough one.