B1. Sled Pulling
Sled + Sandbag + 75 lbs. X 30 seconds X 2
R30s
Sled Broke. . . Sorry, Coach Hardee. I shall fix it if you like.
B2. DB Swings
60X15X5
R30s
B3. Jump Rope
60 jumps X 5
R30s
Alright, well I was winded and felt great after this bit. I did the prehab first because I wouldn’t be able to focus on the intricacies of those ‘foo-foo’ movements after hitting it hard for a while.
Anyway, the rest of today and all of tomorrow is for recovery.
B. Lunge
Forward 190X6/side PR
Reverse 175X6/side,7/side PRs
C. Pull Through Stack+3X45’sX12 PR Stack+2X45’sX26 PR
D. Ab-Wheel
X13,13,15
E. CoC#1.5
X5 near-closes/side
Well those deadlift PRs were + 20 pound PRs from just over a month ago, and one just over a week ago.
This is what happens when you get between 7-10 hours of sleep every night, eat between 4300 and 5000 kcal. a day, and train. I mean bullet train, no Thomas-the-tank-engine.
Going to eat. I hope your Memorial Day Holiday was great! Thanks for stoppin’ by.
Can’t complain today. The 220X2 got caught on the upright because I was poorly positioned on the bench. I would have been good for 3, MAYBE. But yeah, I just gotta keep on truckin’.
A. Hang Snatch High Pull From Knee
135X3
145X3X5
Last Set: - YouTube
B. Front Squat 240X4 PR
230X3
225X3
205X3
B. Bulgarian Split Squat
55X8,6,6
C. Back Extension 80X15X2 PR
D. Elevated Side Plank
30s/sideX3
I’m happy with this session. The 240X4’s last rep was ugly. . . I think that is the last weight PR of this cycle. Next week I’m hitting some big volume based PRs, then I’ll be deloading. I’ll need it. It’s been 6 weeks now since a down time. I will need the rest when it comes.
Until then, hitting hard. . .
Mahwah, ah poster on this website who just started a log ( Forums - T Nation - The World's Trusted Community for Elite Fitness ), has been kind enough to lend me a hand and a few technique/program design suggestions. It’s been great to be at the new gym with strong folks.
Yeah, Ad B it is exciting! I’m not technically training with Mahwah, just training around him. He frequents the gym I’m training at now, which rocks in more ways than one.
[u][i]5-29-09[/u][/i]
AM Weight: 217.6
Macaroni and cheese
[u][i]Push Press and Vertical Pulling[/u][/i]
Dynamic Flexibility
A. Push Press
165X4 175X3F4 PR
175X3 PR +1 set
165X4
B. Pull Up BWX7,6,4 Bodyweight PR
C. Seated Overhead Lockouts 165X5 Baseline PR @ pin 25
E. Preacher Curl EZ Bar + 2 25s + 2 5s X 7 PR
EZ Bar + 2 25s X 7
Good day in da gym. Lots of video.
Why am I doing overhead lockouts? BECAUSE I NEED THEM.
I wanted to do the one arm overhead presses, but they didn’t serve enough of a purpose IMHO. I changed them out mid cycle for overhead lockouts because I need them more specifically.
Is this the most intelligent thing from a programming perspective? No. I’m going to stick with overhead lockouts as assistance for the next 2 months and see what happens.
Hey, how big is that tire in your avatar pic? My buddy said he was going to be able to get me a tire or two this week and I’m wondering how heavy I should get them. He said the ones he had ranged from about 200-400 lbs. Not sure if he has heavier, but I figured I probably wouldn’t need heavier than that to start out with.
B1. DB Swings
65X20
65X15X5
R30s
B2. Jump Rope
Lots
[center][u][i]HIGH VOLUME WEEK[/u][/i][/center]
[u][i]6-1-09[/u][/i]
AM Weight: 217
[u][i]Deadlift and Hips Dominant Focus[/u][/i]
Dynamic Flexibility
A. Deadlift 330X5X2
335X5X2
340X5 5X5 Volume PR
B. Reverse Lunge 175X6/sideX4 PR
C. Pull Throughs Stack+2X45s+10X20X2 PR
D. AB wheel 15X3 Volume PR
Training is looking good.
This past weekend I screwed up the following:
-Slept 3AM-9AM on Friday
-Ate a bowl of ice gream
-Ate 3 of these cheese burrito things
-Didn’t do Dynamic Flexibility daily
Just keeping myself honest here.
This morning I had this disgusting sugared-the-hell-up ‘coffee’ concoction from Starbucks. I drank it out of guilt for the person that bought it for me did it as a favor. Usually guilt is no problem for me, but my dad bought it for me, going out of his way to get me up and going for a dentist appointment.
I figure that’ll be one of my two cheats this week.
[quote]Alpha wrote:
Man that 5th rep of the OHP lockouts was a grinder! Way to stick with it bro! Looks like things are moving forward for you. Keep it up[/quote]
Thanks a lot, Alpha! Your 5/3/1 stuff is looking good. I like that program. I’ve considered using a 5/3/1 progression later. No doubt that stuff works!
[quote]AngryVader wrote:
Hey, how big is that tire in your avatar pic? My buddy said he was going to be able to get me a tire or two this week and I’m wondering how heavy I should get them. He said the ones he had ranged from about 200-400 lbs. Not sure if he has heavier, but I figured I probably wouldn’t need heavier than that to start out with.[/quote]
I know the tire weighs 550 lbs., and it is roughly five feet wide. I imagine it is something like two and a half feet tall. I like that tire particularly because it has a rounded off edge, making it easy to grip to pull off the ground.
I agree with you, especially with your back concerns. That is to say the lighter tire will allow you to focus on hip extension as the primary force source, if you will, as opposed to the lower back dominant technique many people use.
I recommend setting up on the tire in a position very similar to a prowler pushing position, but with hips slightly lower. The major difference is your arm position, obviously. If you begin to extend your hips through the tire at a ~20 degree angle (I hope that makes sense), the end of the tire opposite from where you are pushing will ‘catch’ on the ground, and the tire will, more or less, roll over. I actually feel my glutes contracting as the tire begins the roll, which is a great indication of hip extension dominance. I think this is important for people like you and me. Our fubar lower backs can’t afford to set up close to the tire and initiate the pull with lower back.
Ended up pairing Pin Press with Skull Crusher for the sake of time. Got through everything, and also managed one set of each arm exercise.
Good stuff today!
I’m approaching my bench setup from a new direction (literally). I actually set my grip while standing where the spotter usually does, I place my feet where I want them below the bench, and then, maintaining the grip and foot position, I push my body down under the bar, into a hella arched position. Then I sort of tweak things to get as tight as possible with as much arch as possible. I felt stable in that position.
I didn’t reset my grip on the kroc row, I guess that means it’s a PR.
Very solid, heavy volume this session. This is what I’m looking for.
[u][i]Front Squat and Quads Dominant Focus[/u][/i]
Foam Rolling ‘High Points’
Dynamic Flexibility
A. Hang Snatch High Pulls from knee
135X3
145X3 150X3 PR 155X3X2 PR
160X3 PR
B. Front Squat 205X5
215X5
225X5
230X5
240X5 PR
225X4 6X3-5 Volume PR
C. Bulgarian Split Squat
55X6/sideX4
D. Elevated Side Plank
30s/sideX3
No rest
E. 2 foot, illy inflated Swiss Ball Leg Curls X15X3 Baseline PR
I was very explosive on the high pulls. I got the weight, even on the heaviest sets, to eye level. The first rep of 160X3 was to my chin, second to mouth level, and third to my eyes. I am getting more explosive, no doubt.
Nailed the front squats today. PR + 1 rep on 240 after considerable volume beforehand.
Next cycle will be posted soon. I made a list of what I suck at and what I hate doing. Those things will comprise most of my next program.
1 hour, 1 banana, 1 scoop of whey, and a fitness assessment later
A. Pull Up BWX5X5 PR
B. Overhead Lockouts from forehead level
145X5
150X2, bar got away from me and fell out of groove
135X6
135X5
C. Bent Over Row 225X6X4 PR
D. Preacher Curl 75X8 PR
75X6
This work out is what it is. I was training at the Recreation gym because a client didn’t show, and I had no other time today to train. On second thought, I should have just waited to train at Chip’s gym at nowish (10PM). A late work out with my new adistar’s would have been better than using the rec gym in poor footwear.
I did the push presses in Nike Frees and dress shoes, which is why they absolutely sucked. I didn’t have the means to train in the time that I had, so I went to target and bought a towel and some body wash. I pretty much made things happen, but it looks like, in retrospect, it would have been better to just train late.
Anyway, I managed to get today’s session in despite my schedule’s affect on my nutrition and whatnot.
Not satisfied with how I dealt with my schedule today, so I am revamping how I organize my nutrition and training.
I need to plan further ahead and consistently carry a ‘backup’ meal.
Our fubar lower backs can’t afford to set up close to the tire and initiate the pull with lower back.