8-4-2014
warm up throws and rows
1a.pullups-bwx5x6
b.incline-135x5 185x5 235x3 270x3 305x3
2.hyper-3x10
deload used 65% 75% and 85% for 3s no wraps or sleeves
did a shitload of goblet squats
i had read jesse Irizarrys article on using loaded movements to work mobility and stability i didnt want to use the elevated belt squats so i substitued goblets for them. goal was the same get deeper then usual. used 40-60 pounds 1-3 reps no idea how many times. felt very good and im going to put them into my warm up routine plan on doing some box squats and tbdl in about 6 hours each ramp up to easy triples
8-7-14
warm up
1.box jump-20x5x3
2.FSQ-135x3 185x3 225x3(voodoo banded left quat for this set) 275x3 315x1 225x2x3
3.deadlift-135x3 225x3 315x3 405x3 455x3
4a.rev hyper-3x10
b.decline sit ups-2x10,1x7
5.tempo runsx5
deloaded training today, goblet squats to help with warm up felt much better then bw squats or squat to stands. FSQ went well used voodoo band(ala alphatnation) to help with my left quad i will do this more often with warm ups to both legs 275 went good 315 was used to build confidence again(went good) then 2 more sets with 225 for good measure kept deadlift lighter bc ill be pulling again on mon or tues im begining to think my requent lower body injuries are due to not doing enough work im moving my fsq/dealift day to earlier inthe week then will do an “easier” squat variation/tbdl work later in the week along with tempo runs 4-6 times a week
never trained on tues like i thought i would.or wed for that matter . felt beat up got massage on wed that seemed to help a bit low back kinda tight still gonna stretch it a bit and use the tens unit on it
8-11-14
warm up throws and rows
1a.pullups-bwx5 bw+25x6x3
b.incline-135x5 185x5 225x3 255x3 290x3 330x3 345x1 315x1,2,3
c.leg raise-3x10
2.btn push press(light)-135x3x3
hammer curls-50x3x6
shuttle runs-x3
8-12-14
warm up
box jump-20x5x3
FSQ-135x5 185x5 225x3 255x3 put on belt 290x3 330x3 345x1
deadlift-225x3 315x3 385x5 435x5 495x5 no belt
incorporated voodoo bands around my quads with goblet squats during warm up felt great and i feel it helped my performance FSQ went well sticking with lighter weight to ensure i wont reinjure my self. used belt for 75% 85% and 95% i figure adding the 10lbs to training max per cycle will get me back to where i was fairly quickly but without injury.
my normal method of “lets see what happens” im sure would leave me a crippled mess also backed deadlift training max down to 585 again a few cycles and my numbers will be back up and by adding the joker sets when i feel good also allows me to push the weight on good days while bad days i just get the meat of my training in skipped belt for deadlift today as 495 for me is a weight i feel comfortable just pulling reps with
8-14-14
Warm up
1a.1arm kb snatch-44x5x5
B.shuttle run-5x
2a.rev. Hyper-3x10
B.iso row-90x10 180x10 270x10 360x8 410x4
3.push press- 95x5 135x5 155x5 175x5 200x5 225x1
Push press being used for few cycles to see how I like it and how left shoulder responds( less grinding)
No belt used
8-17-2014
warm up throws and rows
1a.pullups-bwx5 bw+25x6x3
b.inclines-135x5 185x5 235x5 275x5 310x5 325x1 345x1
8-18-2014
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 235x5 275x5 put on belt 310x5 325x1 345x1 365x1
3.deadlift-135x3 225x3 315x3 405x3 465x3 515x3 no belt
FSQ went very well happy its improving voodoo bads with goblet squats i feel have greatly helped with my warm up/squat prep
did some inclines to start 135x3 185x3 225x2 275x1,2 moved grip out to 1 finger in from ring(was thumb length from smooth)felt good and will attempt to use this on military press and incline
8-20-14
warm up
double waiter walks-2 40lb kb x5
1 arm kb snatch-44x5x5
military-barx2x5 95x5 135x3 165x3 190x3 210x3
situps-3x10
double kb swing(outside knee)-40x3x5
face pull-blue bandx3x6
moved through movements with no real stopping or order(walks,snatch, press, snatch, sit up,press,walks,ect)used wider grip on presss shoulder a little iffy still will watch for changes/issues next few weeks
8-22-14
Warm up
1a.double kb swing(outside knees)-44x5x5
B.box squat-135x3 185x3 225x3 275x3 315x3 belt 365x3 405x1
2.deficit deadlift-135x3 185x3 225x3 275x3 315x3 365x3 415x3
(4 inch deficit)
8-24-2014
warm up throws and rows
1a.pullup-bwx5 bw+25x6x3
b.incline-135x5 185x5 225x3 275x5 310x3 345x1 med grip used
2.torso rotate machine-90x3x10
cable external rotation-15x3x10
3hammer curls-40x10
rev.curls-70x10
alt db curls-30x8
plan on chaning over head presses for a month or so been feeling discomfort in rotator cuff area of left shoulder going to use kb or db presses for a cycle and focus on volume while adding back in dicrect rotaor work
ive widened my grip slightly hoping to get more power nw about a finger in from rings(appose to thumb lenght from smooth)
8-28-14
Warm up(voodoo band right knee above and below
Box jump-20x5x3
FSQ- 135x5 185x5 225x3 275x5 put on belt 310x3 345x1 365x1
Deadlift- 135x3 225x3 315x3 405x3 495x3 545x3 no belt
Fsq went well training max of 385 will be used after deload said fuck programming to the deadlift and pulled the way I wanted (still hit my 95% of training max for 3 reps)
8-31-2014
warm up throws and rows
1a.pullups-bwx5 bw+25x6x3
b.inclines-95x10 135x5 185x5 225x3 295x5x3 295x6
2.hammer curls-50x4x6
3.leg raise-4x10
4.cable external rotation-20x3x10
inclines went very well shoulder feels better first 5 sets got progressivly better last set able to get 6 reps easily new grip(finger width from ring)is working well
9-1-2014
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 225x3 275x2 315x6x3
tweeked right hamstring on first work set was able to push through hurts like hell right now ill work some deadlift variation in by th end of the week this again shows me i need more leg volume past 10 years ive trained legs 1x per week and done little else(no running hiking ect)add volume in and i should see a decline in injuries
9-5-2014
warm up
1a.1 arm kb snatch-44x5x5
b.goblet short step up-44x5x5
2a.military-barx8 95x5 135x3 165x6x3
b.stiff leg deadlift-95x5 135x5 185x5 225x5 275x5
3.lying leg curl-80x3x10
right ham better but still tender(heavy leg training will prob not occur till tues or wed)short step ups were used for rehab purpose, as well as the sdl(nice stretch) and the leg curl. went light on the military to test left shoulder kept grip thumb from smooth and elbows in front of body felt very good today
9-9-14
warm up throws and rows
1a.pullups-bwx5,3 bw+35x6x2
b.inclines-95x10 135x5 185x5 225x5 275x1 315x5x2 315x4
2a.sit ups-3x10
b.dips-bwx3x5
3.ext rotation-20x3x10
bw was 265 by end of day about 7 pounds lighter from last incline day(about 9 days ago)felt a little less stable today but lack of carbs prob the reason session was good overall
9-11-14
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 225x5 275x1 335x6x3
3.deadlift-135x5 225x3 315x3 405x3 495x3 545x1 belt 595x0
9-13-14
warm up
1.1 arm kb snatch-60x5x5
2a.military-95x5 135x5 155x3 185x6x2
b.narrow iso row-180x8 270x8 320x8 360x8 410x6
9-15-2014
warm up throws and rows
1a.pullups-bwx5,3,1 bw+45x6x1
b.inclines-95x10 135x5 185x5 225x5 275x1 335x6x1(finger from ring)295x1 275x1 thrumb from smooth-225x8 275x3 295x1 315x1
2.ext rotation-25x3x10
3.1 arm pressdown-90x2x8
moving grip back to thumb from smooth shoulder feels better and im more explosive in this position
9-16-2014
warm up
1.box jump-20x5x3
2.FSQ-135x5 185x5 225x5 275x1 315x1 put on belt 355x6x1
3.deadlift-135x5 225x3 315x3 405x3 495x3 545x1 595x1 no belt
FSQ felt strong and explosive moving training max to 405 following deload deadlifts went good no belt used and hit 595 for a single im going to continue using josh bryants jailhouse strong pig iron system for my inclines, FSQ and overheads just minus the rest pause. i feel this mini cycle has gone well and am going to stick with this system while incorperating more kettlebell work i plan on starting pavels simple and sinister to run alongside my normal training bw is down to 265 following a low carb protocal today is a scheduled cheat day stricter eating will resume on thursday
9-17-14
1 arm kb swings-53x5x10 per arm
1/2 tgu-35x4x1 per arm
9-18-14
1 arm swing-53x5x10 per arm
9-19-2014
warm up
1.short step up-45x5x5 per leg
2.1 arm kb snatch-60x5x5 per arm
3a.military-95x5 135x3 155x3 185x1 205x6x1
b1.tactical pullup-bwx6x3
b2.super wide iso row-180x15 270x12 320x8 360x6 180x15
4.hammer curls-50x3x6