10.7.13
Morning:
Good Mornings
Reps of 5 up to 105
Olympic Good Mornings
Reps of 3 at 125, 135, 145, 155, 165
Good Mornings
135 2x8
A1: Lying Tricep Ext. 35s rest
90 3x3
A2: Standing EZ Bar Curl 35s rest
90 3x3
Evening
Cable Split Squat 50 sec between each leg
50 1x12
60 1x12
70 1x12
80 1x12
90 1x12
Standing Leg Curl 30 sec between legs
70 5x12
Partial Situp w/ reach
8lb 1x15
10lb 2x15
10.8.13
Military Press
65 1x12
75 1x12
65 1x12
Bench Press
155 5x5 w 2m30s between
Incline DB Press
55s 3x8
Military Press
65 3x12
Cable Lat Raise
25 4x15
Side Crunches
10 3x15
Comments:
Non-Energetic, very tired today. Mentally worn out…
10.9.13
Good Morning
Up to 115x5
Olympic Good Morning
125x3
145x3
165 3x3
Good Morning
135 2x12
A1: Tricep Cable Pushdown 1min rest
160 3x8
A2: Cable Bar Curl 1 min rest
130 2x8
120 1x8 (120 by mistake)
10.11.13
A1: Sgl Leg Step Ups 30x0 (15s between legs) 60sec rest
BW 2x12 5 slots on the stepper
BW 2x12 6 slots
BW 1x12 7 slots
A2: Seated Good Morning 30x0 1.5 min rest
115 4x12
125 1x12
Dips
BW 2x12 1.5min between
Neutral Grip Pullups
BW 2x12 1.5 min between
2nd set couple of rest pauses
Crunches
10 3x15
WG Pullups
5x5 2min between
10.14.13
Morning:
Clean Pulls from podium
175 6x3
—> didnt feel as crisp as I recall last time…so didnt go up in weight. Tried to work kinks out.
A1: EZ Bar Curl 30s
90 3x3
A2: Lying Tri Extension 30s
90 3x3
Military Press 60s between
65 2x12
70 4x12 with rest pauses
Reverse DB Flys
15s 6x15
Crunches
15 3x15
Evening:
A1: Straight Bar Curl 60sec rest
75 2x8
85 1x8
A2: Straight Bar Lying Tricep Ext.
75 2x8
85 1x8
Front Squats
Up to 195 2x2
Ab Rotation Machine
60 2x15
Reverse Ab Crunch
15 3x15
Front Squats
Worked on it with 135
Comments:
Played paintball this weekend…perhaps affected me some today.
10.16.13
Morning:
Clean Pull from podium
Reps of 3 at:
broomstick
45, 65, 95, 115, 135, 155, 175, 185***
—> Felt much better than last workout. Some hang pulls in there too, and they felt better than the complete movement.
Did these without much shoulder movement or that high pull. Just trying to pop the hips come up on toes with a jump.
Neutral Grip Pullups 1.5min rest
BW 2x12
last set 5, 3, 2, 2
Dips 1.5 min between
BW 2x12
Some leg extension and leg curl play to finish
10.17.13
Snatch Grip Behind Neck Press
65 3x12 1m between
Bench Press
155 5x5
2m 15s between
Incline DB Press
55s 4x8 3010
Bent Bar Row
185 5x5
(1,3,1 - 3, 2 - 5 - 5 - 5 sgls off pins with slow descent)
Comments:
Oly lift periodization going fine,
picking up the arms high frequenxy ok,
getting in some shoulders,
doing som basic 5x5 monitoring time between on press, pulls, pullups
Now if I can get in some more leg work I might can get somewhere…
Finely made time to sign paperwork for medical records transfer…need to get my knees seen about.
Ran out of Trib few days back…see how I do off.
10.18.13
Machine Curls
45 2x25
3 min between sets
Sgl Cable Tri Pushdown
45 1x25
50 1x25 1m20s between arms
Clean Pull from podium (no shoulder involvement)
175x3
185x3
195x3***
WG Pullups
BW 5x5 2min between
WG Pulldown 2m30s between sets
150 4x8
Seated Calf Raise 11x1 60s
70 3x15
Leg Press Calf Raise 21x1 60s
90x15, 110x15, 120x15
Leg Extensions
30x12
40x12
50x12
Sgl Leg Extension
30x12
40x12
50x12
Isometric holds
100x2
Sgl Leg Curls
Sets at 40 and 45 x8
Ab Crunch 15 3x15
Rev Ab Crunch 15 3x15
Comments:
previously I said I needed to get in more leg work…but I have been doing some leg extensions and leg curls like above, so I guess that counts for something
10.19.13
Machine Dip
230 1x12
Barbell Curl (45lb bar)
85 1x12
Some leg extensions and sgl leg curls
10.21.13
Morning:
A1: EZ Bar Curl 35sec
90 3x3
95 1x3
A2: EZ Bar Tri Extension Lying 35sec rest
90 4x3
Snatch Grip Pulls
Reps of 3 up to
175, 185, 195, 205, 215, 225
gradual high pull to low pull
Miliray Press off shoulders 60sec rest
75 1x8
85 2x8
95 1x8 w some rest pauses
Cable Lateral Raise 121 40s between arms
35 4x10
Side bends
50lbs x 25 each
Evening:
A1: straight bar (35lb) curl 1min rest
85 4x8
A2: straight bar (35lb) lying tri extension 1min rest
85 4x8
Military Press
95 1x8
Cable Lateral Raise
40 1x10
Crunch
15 2x15
10.23.13
Bench Press
fail — shoulder strain wouldnt let me today, so no bench this week
DB Alt Curls 3min between
30s 2x25
DB Overhead Tri Extension 3min between
50 x25
55 x25
Someleg extensions and leg curls
Comments:
tired today, and shoulder has been acting up for about 2 weeks but finally enough today to prevent some presses. Think I bothered it doing behind neck snatch grip press.
Got a new sled today…will get back on some sled work this week hopefully.
10.23.13
Morning:
Snatch Grip High Pulls (used straps)
185 5x3 from podium
185 1x3 from floor
Some snatches and overhead squats with 45bar
A1: Cable Bar Curl 45sec rest
120 3x12
A2: Cable Rope Tri Pushdown 45sec rest
120 3x12
Barbell Row 3min rest
185 5x5 (2-3, 5, 5, 5, 5 sgls with slow descent)
Evening:
Neutral Grip Pullup
10 4x5 with 1.5min between
Dips
15 4x5 with 1.5min between
Incline Back Raises
10x8
30x8
40x8
50x8
60x8
→ my dumbass finally changed the setup to take pressure off of left knee that is hurting. Feels good to be able to do these again…sorely needed.
10.24.13
Shoulder strain prevented me from doing much shoulder work.
Messed around with some dumbbells.
WG Pullups
BW 5x5 90sec between
WG pulldowns
150 4x8 3010 90sec between
10.25.13
Snatch Grip High Pulls (all from floor)
175x3
185 2x3 with straps
195 2x3 with straps
EZ Bar Curl 70sec between
95 4x3
Rope Cable Tri Pushdown 70sec between
150 4x3
Seated Cable Row (bar) 90s between 30x0
150 4x8
Evening:
Straight Bar Curl
85x15
Dips
BWx15 (rather easy)
Back Raise
20x8
40x8
60x8
70x8
50x12
10.26.13
Alt DB Curls
30s 2x25
Tricep Bar Pushdown
120 2x25
Some other stuff dont recall
10.27.13
Changes this week:
Tightening down on diet
Re-starting a squat program
Re introducing the 100/200/or300 rep workouts as add ons
Re introducing track & light plyos or jump drills…beginner stuff and basically warmup material
Starting crossfit (maybe swap out the 200/300 rep stuff for the WODs)
Some bungee stuff and stretching for rehab
If I can time things right maybe it will work out ok.
Supplements:
Adding probiotics back in, had run out for about a month or so…
Adding in some creatine…
Adding in something for the neurological system…
Adding something in on occasion to open up breathing a bit…
Adding some trib back in…
So that’s the prep plan for next 12 weeks tapering off some of it…mainly the squat plan last 12 weeks… and try and transition to something a bit more systematic oriented.
Will need to be a bit more professional in my logging/tracking, so may just have to take this offline
10.28.13
Morning:
Hang Clean (about mid thigh)
broomstick
45x3
65x3
85x3
95x3
115x3
115x1
125x3
125x1
135x3
135x1
145x3
145x1
155x3
155x1
155x3
160x3***
→ 155 to 160 is where Im starting to have to pull really hard and or squat under a bit…
Cable Sgl Leg Squat 30x0 50s between legs
60x12
75x12
85x12
90 2x12
Sgl Leg Curl 30x0 30-40s between legs
70 5x12
A1: Front Step Up 60sec
6slots BW 1x12
6 slots 5x12
7 slots 5 2x12
A2: Seated Good Morning 100sec
115 4x12
Machine Curl 90sec between
65x8
70x8
75x8
DB overhead tri extension
75 1x8
uncomfotable and didnt feel safe so swtiched
Sgl Cable tri pushdown
75 2x8
Back Raise incline
20 1x8
30 1x8
Side crunches
15 2x15
Evening:
1st foundations crossfit
warmup
how to do some shit with some good info and dumb info
amrap 10min
5 pushups, 10 air squats, 15 situps
I did 11+ and paced actually… good I guess but not representative of anything
“coach” thinks I have shoulder mobility issues, little does he know my shoulder kinda doesnt work, sorta miss. anyway.
→ the hardest part of whole workout was initial 800 meter jog… BRUTAL on my knees.
missed my 2nd arm workout.
10.29.13
Shoulder strain prevented not only bench press, but also the military press today as well. Did some db stuff. Tried to ice and massage a little later, but tough on my own.
Cable Lateral raise
30 1x10
35 3x10
DB Alt Curl
35s 2x20
Cable Push Down
130 2x20
Crunches
15 2x15
if anything else dont recall
Evening:
crossfit 2nd day foundations
some stuff and 12min amrap kettlebell swings and 200m run.
I did 6… quite a bit of walking and easy jogging… but much better on pain than previous
l.
Got in this morning and evening some beginner jump drills to try and get knees working. Think it helped.
10.30.13
Hang Cleans
135x3
145 2x3
155 1x3
–>basically. And these hang cleans Im doing are from just below mid thigh
EZ Bar Curl 70sec between
95 3x3
DB Alt Curl 70s rest from previous, 3min 2nd set
30s 2x25
Rope Cable Tri Pushdown 70s between
150 3x3
Bar Cable Tri Pushdown 70s rest from previous, 3min 2nd set
120 2x25
Incline Back Raise
35 3x8