Comments:
slow paced workout. Took way too long and really didnt finish. No need to superset legs from now on…
PS Comments:
Got some decisions to make… 17.5 weeks till end of year. Take out a week for christmas and thanksgiving and its only about 16…
And I have a lot I need to get done by then if I want to implement a system which is my ultimate plan.
So…Im not going to finish out this 3x8-10 thing Im doing. Im keeping the complexes on board for another 6 weeks but other things are going to have to switch up and the track/plyos have got to begin.
Evening:
Overhead Press
80 1x10
85 1x10
90 1x10
Shrug
135 1x10
145 1x10
155 1x10
Seated Calf Raise
80 1x10
90 1x15
90 1x15
Front Squats… up to
135 1x3
155 1x5
165 1x3
175 1x3
Overhead Press 85
DB Sgl Overhead Press 40
Sgl DB Bench 55
Bench Press 125
1st Series 9m29s (previous 10m10)
2nd Series 12m00s (previous 11m20)
Rest: 2m50s (previous 3min)
-----> Hit 3 failed reps on the last set of Bench Press…was on pace for improvement and screwed up…doing sets of 4 and missed 1 on 4, missed 1 on 3 and then missed a 2nd rep. Overall 10s improvement from previous and 1 better series by 40s so…ok I guess. It was good work.
Good Morning
Up to 115x5
Olympic Good Morning
135 4x5
Good Morning
95x12
Comments:
Will start back keeping track of calories tomorrow.
Front Squat 135
Split Lunge Squat 95
Stepups 50
Back Squat 135
1 - 12.36
2 - 13.40
rest 3.30
comments:
switched leg press for back squat… wont do that again. Though its difficult to line up the leg press for this complex. Not many use the racks, but the Leg Press… even on a Sunday.
Ext Rotation
Bike
More Comments:
Next week changing the complex, little more plyometric in nature. And lightening up overall…
Though, my Olympic Lifting ramp up Im trying is Deadlift from podium with chains. Plus making sure I get in lower back work from now on. And some “runs” too. Need to stretch as well, rehab stuff. Not enough time for all that… but no 3x8-10 with 3 sec ecc this week.
Probably do a little bit of compound exercises and low volume… and concentrate on arms/shoulders/midsection/lowerback
Split Lunge Squat 3020 95lbs
Step Up Jumps
Sgl Bounces
1 leg all the way through before other side
Only did 1 series: 5m10s/5m33s
2m20sec rest between series
Comments:
Knee pain today. Strength not quite there today, and no “go” juice.
New Plan through end of year:
Merging the following in order of priority:
Sprint Interval routine (simple) 2xweek
Oly Lifting ramp up routine (rotation) 3xweek 1 being light day
Squat Plan (12 week semi-linear) 2xweek
Shoulder & Pressing Plan — Phase 1 (4 week 2x), week off, Phase 2 (4 week 1x) will integrate at later date
5a) Arms High Frequency — integrate later
5b) Bench Rotation 1x week 4 on 1 off — begin now
5c) Pull Rotation 1xweek vert & hor 3 on 1 off — begin now
This is all to attempt to reach some goals…prep for what I want to do at beginning of new year. I really need to make a push here, get some things done, make the commitment.
Goal was under 9.99 or lower for the 10 reps. Lot of knee discomfort (left especially). Holding my breath and keeping body tight trying to overcome it and get under 10sec. Able to work through it some progressively. Almost like the workout itself was just a good warmup.
Last one I raced someone so it forced me to go faster.
Clean Deadlift
135lbs 4x4. Added extra hang clean pull movement (onto toes and hip extension, no shoulder pull) on top of each rep to try and reinforce good form for the intent of the exercise.
Motion felt unusual so kept weight at 135.
A1: EZ Bar Curl roughly 1min rest
85 6x3
A2: Lying Tricep Extension with EZ Bar roughly 1 min rest
85 6x3
Clean Deadlifts with an added Hang Pull (no shoulders)
Up to 175 3x3
A1: Cable Bar Tricep Pushdowns 1min rest
150 3x10 (actually a little bit too light for 10 reps. May change exercise or use rope next time.
A2: Cable Bar Curl 1min rest
120 3x10
9.19.13
A1: WG Pullup (almost full range)
BW 5x5
A2: Bentover Bar Row
185 5x5 off pins
100% improvement on the ability to actually do these. I couldn’t jog to begin the workout, but getting through the warmup drills much easier this time and the runs much easier to get into. No new best but that wasn’t what I was trying to accomplish this time.
Clean Deadlifts (Pulls) from a podium
Worked up to 175 3x5
Feeling better on these. Been a long time since I;ve really done this kind of stuff…so it feels a little rough. Probably letting my knees drift back too much for that dbl knee movement. I’ll get it though.
A1: Dips 45s
BW 5x5
A2: Neutral Grip Pullup 45s
BW 5x5
→ Need to use added weight next time.
Comments:
Other than 1 more leg work out I’ll do tomorrow (sled work) the 1st week is done.
Objective next week is to incorporate some shoulder/overhead press planning into the routine as well as some midsection/lower back work…and some glute stuff too, and some stretching and bungee cord work. I’d like to keep doing the complexes I was doing…all that is too much though. Will see.
Bike Warm Up (rain, too wet to do runs this morning)
Snatch Pulls from floor (reps of 3)
45, 65, 95, 115, 135, 155, 175, 185, 195, 205, 215
→ not really getting the extension or pop at the top range like I do with Clean Pull, comparatively speaking
A1: EZ Bar Curls 35-45s rest
85 7x3
A2: Lying Tricep Extension 35-45s rest
85 7x3
Crunches w/ 8lb medicine ball extended overheard
3x15
Evening:
Front Squat
Up to 215x1***
A1: 1-1/4 Back Squat 31x1
135 2x8
115 3x8
A2: Leg Curl 50x0
5x6 on various machines
Couldnt superset effectiely due to number of people.
Side Crunches with 8lb medicine ball
3x15 each side
Comments:
Lower back feeling overworked, plus lacking in time…wasnt able to complete evening leg workout. So I’ll have to add the runs and extra leg work today in sometime this week.
Strained my hamstring on 3rd rep of 100 meters moderate acc/ stride/dec. 40/40/30
Later:
Snatch Grip Deadlift
Up to 175 x 1
A1:Dips
10 - 6x5
A2: Neutral Grip Pullups
10 - 6x5
→ Good weight on pullups, could use more on dips
Comment:
Not much pep in my step for the runs this morning. Maybe it was because earlier than usual or non-recovered…regardless, used a longer warmup but it didnt help much. Ended up straining my hamstring.
Comments:
Taking a step back on the squat plan and running till this hamstring strain goes away and I iron out some other issues as well. Will keep doing the Oly lifting Plan just using light weights.
Today:
Military Press 1 min between
65 1x12
75 2x12
Bench Press
155 5x5 2m45 sec between
Cable Lateral Raise
30 3x15 2sec hold at top
Alt DB Curls
25s 1x25
30s 1x25 3 min between
Overhead DB Tricep Ext.
45 1x25 or 35, lost count
50 1x25 3 min rest between
Crunches & Side Crunches
8 lb medicine ball
3x15 each
Plus played with some leg extensions and leg curls
Additional Comments:
Havent taken blood tests in about a year… but started some Trib couple weeks back cause I had some. Seems to have helped a little. I need to get some blood work done soon, anyway.