didn?t sleep well at all up early to go throw weights, hammers, and stones,
Then SLDL’d up to 620 I think and it was harder then it should have been but I was tired
Bodyweight = 269
Shake, USP Labs recreate, fishoils
Eggs, steak Ibuprophen,
1 scoop vitargo.
Just good food the rest of the day not to much, watched a footie game and worked on Tory?s gym lil tight from throwing but shoulder feels great.
Sunday.
Body weigth = 269
Tuna and shake and nuts and fishoil
Sunseeds during golf
Go to troys help with Light, finish floor, move power rack and other stuff
Pcik up stuff to slug a stone
3:45 steak and salad and 30 minute nap.
I wake up feeling great but man wear down pretty quick but just 30 mins and Im good to go.
That?s about it.
Monday
Bodyweight = 266 Im melting away
6:45 USP labs recreate, creatine, water
7:05 Sled drag = 19 mins 40 seconds dropped the time 3 mins and 20 seconds, still left hip burning that makes me stop but great improvement
8am whey shake, 4 fish oil and a multi vitamin
9am steak, eggs and cottage cheese
Drinking diluted whey all day of course
11:30 sunflower seeds
12 noon a piece of steak, fish oils
2pm couple piece of ham and pistachio?s
4 shake
5PM train
Bench session. Im finally going to try and nip this shoudler in the bud go light slow and controlled lots of reps and slowly work up try and bullet proof the shoulder
1A) Bench (Super setted with core moves 60 seconds rest between exercises)
bar x 10
95 x 10
135 x 10
185 x 10 x 7 sets
185 x 9
185 x 7 x 2 sets
1B) Band woodchoppers
5 x 10 sets
1C) bench body raises
3 x 3
push downs, lat raises and front raises
2 sets
Good lord I got a killer pump, I cant imagine if I had carbs in me
Just ran out of steam on last sets
6 pork steak and broccoli, 4 fish oils
Ill have something small later.
body weight 266
6:30am USP labs recreate, creatine and water
7:00 = 30 minute bike ride 30 minute throwing shot
Whey shake fish oils and multivitamin
Pork steak, eggs, cheese, onion, green pepper and olive oil.
11am sunflower seeds
2 cans tuna, lettuce, cottage cheese and fish oils
Fish and brocolli and fish oils
Training
7:00 train
Row day
A and B done with 60 seconds rest.
A)DB chest supported Rows
30 x 10,
50 x 10
70 x 10
80 x 10 x 7 sets
80 x 7 x 3 sets
B) Ball sit ups
bw x 5 x 3
bw + 20 lbs x 3 x 10
trying to hit the abs daily again not hard just hit them frequent as its been a while
Hammer curls and reverse flys
2 sets.
Not a bad workout for late in the day. One thing I want to get back to soon is GM?s been to long. Maybe after squatting maybe high rep on DL day after rack pulls. Might hold off until I am eating again and can up the volume and intensity. __________________
Shake later
Body weight 264.5 down another 1.5 lbs it will go up tomorrow after squatting always does
6:30 USP Labs recreate, creatine and water
I have to say first time I’ve actually tried Recreate for dropping Bodyfat and have to say I’m 100% sold I havent been hungry since the first two days and I’m making great progress and the gym lifts are staying up so far. I was expecting to lose some performance but still hitting PR’s In squat which is usually the first to go down with a body weight drop
Walk 30 minutes 30 minutes work on stone slug
8:00 Shake, fish oils, multivitamin
9am ham egg, cheese and Gpepper omelete
12:30 Some salmon and 4 fish oils.
Sunflower seeds
3:30 Jack3d 2 scoops Vitargo 1 scoop
4pm train squat
Came in a bit stiff and sore in left hip and right knee as usual took a bit more warming up. Really testing to see how the strength is with the 14.5 lb weight loss in 10 days.
If this keep up Ill need a skinny belt Im on my last hole of this belt.
Wall ball x 10 x 3 sets
Squat
Bar x 5
135 x5
225 x 3 x 2
275 x 3
315 x 3
365 x 1
405 x 1
455 x 1
500 x 1 got in front but good
515 x 1 got in front again but good
525 x 2 PR doubled my last meet lift
So a LOT different, harder without he squatters belly, it really does help, But I just have to Crush the upper back together HARD as hard as possible and that stops it from getting in front of me I wont fold over at all that?s what I did on the 520 and it was easier then the 500 or 515 and I hit it for 2
Very happy with this hit a PR on low cals and lower body weight. But this aint permanent Ive dropped 14.5 lbs NO damn way I could drop 22.5 more to make the 242 class id be at like 5% body fat
High Box
455 x 5
GM
225 x 5
315 x 5
365 x 5 x 2 sets
Felt good havent done them in along while taking it slow was getting light headed needed food.
Pork steak and cauliflower
Ill have a shake later
March 12th 19 days to go
I sleep great during this EXCEPT the nights I squat, again didn?t sleep at all, tossed and turned all night, ALL Night, really sucked.
Bodyweight 263.5 down another lb, 15.5 lbs in 11 days
6:30 USP Labs recreate, creatine, coffee and water
Walk 35 minutes ( this is getting very easy and routine but Im losing weight so Im not going to go harder unless I have to from here on out I think strength will be harder to hold onto
Clean house 25 minutes
Whey shake, 4 fish oils, and multi vitamin
8:35 eggs, ham. Cheese, mushrooms, green peppers and olive oil.
10am few sunflower seeds
12, Tuna, blue cheese, celery and fish oils. Yummy LOL
2:20 pistachios and USP Labs Recreate
5:00 train OH Press Light again for the shoulder Sucks but ya got o do what you got to do.
Super set 60 seconds rest
1A)DB OH Press (strict)
20 x 20
30 x 10
40 x 10
50 x 10
70 x 8 (decided to go for 5?s have to treat these nice for the shoulder to have zero pain cant explode
70 x 5 x 9 sets
1B) Band crunch
5 x 10 sets
Wall ball
3 sets
lateral raises, front raises and triceps push downs
Nice and slow feel the BURN baby
Measured my waist and some progress figured it would be more but I think if I did it in the morning it would be, Ive lost 1 inch on the nose around the belly button. Not bad for 12 days and not really being hungry I guess and seeing as strength is staying on board.
Dinner, grilled chicken breasts, fish oils, and broccoli
Ill have a shake later.
I went on a 30 minute walk last night
Woke at 6:15 Take USP Labs Recreate, creatine, coffee and water
Do some measuring and BF stuff to see whereI am I couldn?t do the full test as lil hard to get my own scap LOL did al the sites but it then just the 3 site bf% test.
Weight went from 279 - 263 down 16 lbs
BF% Using ultra Sound = start 14.4% now (3 site) 12.4% down roughly 2%
Chest now = 4mm down BIG a lot
Axilla now = 6mm down
Tri now = 3mm down BIG
Waist now 12.8mm down
Hip now 8.8 about the same ( first on last off I guess my baggage point)
Thigh now 6.1mm down BIG
Muscle MM
Thigh 66.5
Chest 74.7
Waist 25.8
These will go up as I am carb depleted as heck get some glycogen in there and it will go up
Measurements
arm right cold = not flexed = 15.5 / 15. 1/4, flexed = 17 16 ¾ = down ¼ inch
quad right = NF cold = 28.25 now 27 5/8 down roughly ½ inch
waist at belly button = 43.5 now 42 1/16th almost 1.5 inches
chest at nipple = 51 and 7/8’s now 50 ¼ down roughly over 1 ½ inches WOW
calf = NF = 17, F = 17.5 forgot to do this
Neck 18 ¼ ( not sure what happened to the starting measurement)
So not he progress I wanted on the hip but inches are coming off most off the waist and upper leg so that?s good. I got stick arms still LOL
7am 40 minutes Concept rower
7:45 whey, fish oils and multi vitamin
9am eggs, onion, ham, cheese
11am few sun seeds
12:20 PM chicken breast, broccoli and a bit of olive oil and 4 fish oils.
2:30 some sunflower seeds, USP Labs Recreate
5:00 Vertical Pull
Elbows feel good so Chins today, short on energy so Ill do ladders
Chin Ups 15 minutes
1,2,3,4,5,6
1,2,3,2
1,2, x 8 sets of each
1 x 4 sets
62 total I think my best was mid to high 70?s but that was pull ups, im better with a pronated grip since I blew the bicep these are killer on the right elbow joint its binds up bad.
Wide grip pull down and GHR sit up
3 sets
cable curls and GHR Sit ups
3 sets
20 minutes total in and out
Oh boy first sign of a performance drop you can tell im just out of gas and have NO muscle glycogen started great then fell FLAT fast after the set of 5, I have to keep to the plan go brief and heavy.
I think I know why I blew blood vessels in my eyes again, I started high dosing fish oils again which thins the blood, used to blow them all the time when I took lots of fish oils, couple that with clean food and blood is no longer like crude oil and easier to pop those fragile lil eye vessels
Dinner steak and veggies fish oils
A shake later
Body weight 263
Took some 2 week pics
Coffe with lots on non dairy creamer (carbs)
Whey
Get stone mold ready to pour
Eggs, chicken and fish oils
Pre workout Vitargo 600 mg ibuprophen
Training Rack pulls below knee
Wall ball x 3
Rack pulls just below the knee
135 x 5
225 x 5
315 x 5
405 x 3
495 x 3
585 x 1
675 x 1
725 x 1 No straps
725 x 1
725 x 4 PR
725 x 1
Some throwing then shot a GPP Video.
Protein Shake
Chicken Breast, Broccoli, fish oils,
Protein and a few sunflower seeds
2:30 USP Labs Recreate
Pour stone
Going to have some fish and veggies.
didn?t sleep for hell hip was hurting got maybe 4 hours broken up
I am Never doing damn chin ups again and will stick to pull ups, since the surgery its just to painfull after twisting my arm in the position to do chins for many days after them its prohibitive
didn?t weight myself Im down likely, decided to carb up today.
Wake, USP labs Recreate, coffee/non dairy creamer, oats, egg whites whey, fish oils
Golf
2 scoops MD Complete
Small bag baked lays and salsa, MD Bar
1 hour nap
Scoop Metabolic Drive Complete USP Labs recreate
Hand full of pretzels and whey.
Half an order of garlic beef, white rice, 2 fortune cookies, water.
Planning out a 12 week high volume training phase with a squat emphasis and a get the shoulder healed emphasis. I will stick to. The pressing is going to be lighter weight higher rep to hopefully get the shoulder healed the hell up and bullet proofed. At this point it don?t matter if I even lose some strength as im going nowhere unless I get healed.
Pre bed.
Pineapple, and protein
Time to kick it in for the last two weeks
Mach 16th
I knew I was lighter even after carb up Bodyweight 262.5 down 1 lb
6:15 wake and have USP Labs Recreate, creatine, 2 glasses water. Olympic rubs on love handles (HOT!!!)
Foam roller and wake up
6:35 drag sled made progress again down to 18:58 that?s down 42 more seconds If I progress again Ill add load. Still just the left hip and calf stopping me they get to burning the leg that doesn?t face the right way
7:30 Whey shake in coffee.
9:30 Steak, eggs and cottage cheese, fish oils
Some sun seeds.
Tuna and avocado salad. Fish oils.
2pm Whey.
Bench session taking it light for 3 months to heal up shoulder
1A) DB Bench (Super setted with core moves did A then B then 60 seconds rest repeat)
30x 10
50 x 10
70 x 10 x 8 sets
70 x 9
70 x 8
Holy lord that was a pump with short rest no real pain few areas that could be if it was heavier. I can do semi neutral grip just fine. Missed at the end on the lock out
1B) Side bends
105 lbs x 5 x 11 sets
Tate press, iron cross hold and front raises
3 sets
Not bad just doing what doesn?t hurt the shoulder for along while
4:30 Pork Chop, and broccoli fish oils (only ate half of it will have it later)
Golf.
9PM walk 30 minutes
Shake and rest of dinner
Body weight 260-260.5 I got to watch it coming off fast all the sudden and woke up starving
6:15am USP labs recreate, creatine 2 glasses water
50 minute bike ride
8am Whey shake and multivitamin
9am Eggs, ham, green pepper, onion, cheese, avocado, salsa. Fish oils
10:45 am Bag of pistachios
12 noon Broccoli and pork chop, fish oils
2pm USP Labs Recreate
4:30 train
Row day
A and B done with 60 seconds rest.
A)DB Rows
30 x 10,
50 x 10
70 x 5
90 x 10 x 10
B) light Band abs
10 x 10
didn?t want to hit them hard before squatting tomorrow night.
Hammer curls and reverse flys
3 sets.
5:30 chicken breast and broccoli and fish oils
Im eating like a bid and with the recreate I feel stuffed all day with exception of when I first wake up.
Ill sake a shake later.
Went for a walk last night
Going to be a rough day woke up just feeling wasted and flat very tired and sore
Bodyweight 261.5
7AM Usp Labs Recreate, creatine and water
Walk 30 mins then work on on packing stone.
Whey and multivitmin at 8AM
9am Eggs, ham, green pepper, onion, cheese, avocado, salsa. Fish oils
Few sunseeds.
Decided to have a few carbs to try and get a good workout tonight
12 noon 1 cup oats, whey, and chicken and fishoils.
2:30 fruit and whey and UPS recreate
3:00 600mg ibuprophen
3:45 1.5 scoops Vitargo, 2 scoops Jack3d
4:00 train
Man the LOW calories are taking a toll and then the reps I did Monday and Tuesday. I havent had this little energy in a LONG while Just went in to get what I could things Felt light on my back but just the energy wasn?t there with food anything I hit today would have been cake all in al though not bad and it should help preserve strength for when I start eating in a few days.
Wall ball 4 sets 10
Squat
Bar x 5
135 x 5
225 x 5 (even this got a bit light headed)
275 x 5
315 x 3
365 x 3
405 x 1
455 x 1 x 2 (took it twice as I shorted the first one)
495 x 1
510 x 1
that?s it went and unfolded the stone and had a bite to eat. Its amazing how calories or the lack of hamper recovery
6pm Pork chop and green beans and 4 fish oils
Im going to sit in the hot tub later and Ill have a shake pre bed.
Sat in the hot tub last night and bailed into the cold as pool then back in the hot tub, had a bit of fruit in my shake before bed.
Woke up feeling much better then yesterday, bodyweight 262.
I am so damn over this eating 2500 a day crap about 1/3 of my usual LOL, but only a few days left then I can go back to getting strong. All in al I think it was a good lil change of pace and literally shows / reminds me it takes weeks to lose fat and years to build muscle and strength. I mean hell just switching to a more clean diet and eating big I could get lean, but going a lil extreme is fun
7:00 UPS Labs recreate, creatine, water and hit the street for an hour walk
8 whey
9am Eggs, ham, green pepper, onion, cheese, olive oil, salsa. Fish oils
Some sunseeds
12noon hard boiled egg, avacado, chicken breast
5 pm some sun seeds a bit of whey
6pm 2 pieces of fish
Ill have a shake later
Boy Im tired today
Body weight still up at 262lbs but still down from 279 the first day
6am USP Labs recreate, creatine water
35 minutes of stuff, suitcase carry, throw two shot, wall ball x 10 and shoulder rehab, rinse and repeat for 35 minutes
Whey and coffee
8:30 egg whites, onion, celery, ham, cheese, spices
12noon Pork Chop, sautéed snap peas, fish oils and Metabolic Drive bar.
2pm USP Labs Recreate
1 scoop jacked and 2 ibuprophen train
Im a hurtin unit the right shoulder and right elbow I think its al related though or im just being a big ole puss LOL
½ squats
135 x 5
225 x5
315 x5
405 x 5
495 x 5
545 x 5 these felt like a ton
565 x 5 these felt great
585 x 5
Did these because Im getting ready for the training cycle I have planned and they are a part of it wanted to test it out
Ball sit up
Bw x 5 x 2 sets
DB OH press
20 x 10
30 x 10 40 x 10 45 x 10
50 x10
40 x 20
Shoulder didn?t hurt at all but made some crazy crackin and snapping sounds
Pull Up eccentrics
Bw x 6 slow sets
Felt like I could have done a few sets early on of pull ups but wanted to play it safe and try and heal those elbows
Wide grip pull downs
2 sets
Curls
2 sets
Dips ¾ way down
2 sets 15
that?s it Im so ready to start training again and eating try and bring the squat up and high rep low weight heal the shoulder, get my Pump on LOL
Salmon veggie and egg white stir fry (only ate half of it as I have no appetite) had a shake as well to get protein in
Ill go for a short walk later and have a shake pre bed.
Body weight 258lbs
6am USP labs recreate, creatine, water
Vacuum, clean a bit
7am whey
7:15am
Edt 15 minutes
Band fly and band reverse fly
Total 80 reps
EDT 15 minutes
EZ bar curl and band push down
Total 105 reps
8:45 eggs, broccoli, ham cheese, onion and egg white, fish oils, multi vitamin
12 noon cottage cheese, protein, ham and cream cheese, 4 fish oils.
5 steak, Zucchini, fish oils, protein,
Unpack 300 lb stone and clean up
Shake later.
Two more days Oh yhea baby
Bodyweight 258
6:15 USP Labs recreate and creatine and water
Clean gym and back yard
Shake
Ribs, celery, and onions and fish oil and multi-vit.
12noon turkey, cream cheese, shake, fishoils
4:30 get some light training in have a golf tourney tomorrow and going to pull heavy Sunday
Played around with a KB with a client
Barbell complexes
Mainly worked on very light Jerks trying to get that better a few OH squats a few back squats some shoulder rehab stuff etc
I think one of my main issues right now with the shoudler is pull ups and the stress it puts on the shoulder I think the pain I am getting in the elbow is mainly referral pain I didn?t really have any pain until I just hung from the bar and that made my shoulder and elbow light up BIG time.
Stopped training after 30 mins I was starved 1 more day and I get to eat.
5:30 food, stir fry with veggies, ham and eggs, and protein shake 4 fish oils
Shake later.
Woke early couldn?t sleep 5:30
Usp Labs recreate and creatine.
Coffee with cream
Made shake
7 made food but had no appetite so put it in fridge and had shake and protein bar
9am golf tournament
12:30 2 chicken breasts
Nap
3:30 2 scoop shake
Shopping
Eat food I made for breakfast. Veggies, ham and egg whites fish oils
I eat again Ha ha. LOL
Train semi sumo DL havent puled this way since the met almost two months and it showed as I didn?t have the form down was pulling with feet pointed out to much which led me to rising at the hips but still got 1 lbs over 95% even at 22.5 lbs les bodyweight and am 100% sure with practice and in good form I could have hit that today in this state
Wall ball 2 sets
Semi sumo DL
135 x 5
225 x 5
315 x 5
405 x 3
495 x3
585 x 3
676.5 x 1 hard but nailed it it just got in front of me had to keep composure and pull it out
585 x 1 beter form
495 x 1 great form got the toes right
Still leg DL
405 x 20 Ouch LOL
Good day now eat and train a bit rest and get ready to start killer training in 1 week.
March 29th
Bodyweight only came back to 259 despite ALL the carbs and food
6:15 sled drag added some weight back on and was able to go the whole way now stop. Can tell I got water back in me broke a nice sweat.
Back and ass are SORE from yesterday, the carbs back in the diet are creating beautiful music J
4:45 I figure id test and see what one of the days is going to be like in the next training cycle for my upper body today, went well No pain, If I cant go heavy might as well get my swole on and bullet proof everything.
Bench and bent over rows 60 seconds between each sets
Bar x some
95 x 10
135 x5
185 x Bench 20, 10, 9, 9, 7 row 15, 14, 16, 11, 10
Band fly, band pull apart, band external rotation 3 sets 60 seconds rest after doing all three
EDT for arms
EZ bar curls and OH tricep extension
18 sets of 5 I?ll up the load I wasn?t really pushing this and it was easy was just walking between the sheet and the exercises to make the reps. I could have easily hit 100+
Suit case hold
2 sets by 30 seconds each time. This was the hardest thing of the day and the rows due to back and core being shot from the heavy and high rep DL?s yesterday.
March 30th
Up at 5:30 didn?t get to sleep until 11:30 little stuffed up and tossing and turning a bit but have energy when I get up not as sore today
6am bike ride 25 minutes and foam roll 5 minutes
April 1st
30 minute bike ride to store
Again crap sleep only like 5 hours
OK doe K squat training
Still a deload wanted to test some things out for when I start next week.
#1 how fast can I work up to 495 x 1
I did it in about 22 minutes or so, that was Fast and the rep was clean but man the left hip was tight and a bit painfull. Felt pretty damn heavy too I cant believe I tripled that a few weeks back, shows how much proper warm up does for ya
Anyways that will be good I know I can do it with little warm up and pretty fast skipped a lot of my usual sets I would have taken if going for a very heavy squat or a PR or something. Its nice to know 495 is prety much automatic
Squat wall ball x 3
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
455 x 1 x 3 sets went narrow on the last one Im weaker there but have no hip pain the other I just couldn?t go up faster as it hurt the left hip to push harder
Anyway should be more then good to go there next week and will assure squat days don?t take 5 hours
Lunges, been along time and I have them on my program, well I did everyone laughed at me seeing a guy easily squat 500lbs and he cant lunge his bodyweight LOL I can do an almost normal lunge with the right leg forward and bad one backward but man its very crazy with the left leg that?s been through the hamburger grinder so much so its not worth doing I will sub in step ups or something for them.
Played with about 10 sets of those
Body raises these kill the core. Im telling you these are easy for me al the strength I have is from the belt line up to the nipples on the front and back Im like a brick shit house suspended on bamboo stilts with some sticks stuck in it for arms LOL hopefully this program addresses that some : )
That?s about it just getting ready to kick shit off next week, still on the last hole of my PL belt. Il really start the eating next week when shits get ugly. ,
April 2nd
Woke at 5:15 again very little sleep up and down but woke with energy this eating thing is nice
5:30 fire up the grill and cook ahead chicken leg and thigh quarters ( man Ill be eating these a lot I think $3 for 5 lbs) hamburgers
Attack the shipping room and wipe it Out rearrange etc, clean, clean room etc. 1 ½ hours
GP type stuff more for recovery and shoulder rehab felt good to do this
KB swings 3 sets ( really keeping shoulder retracted)
KB press 3 sets
Wall ball 3 sets
Shoulder rehab, lat raise with scaps retracted HARD 2.5 lbs 3 sets
Band core work 3 sets
Band flys 3 sets
Take great looking food off of grill, hamburger for lunch !!! Made coleslaw last night : )
Crashed early was up and down still but over al got more sleep. Woke at 5:30 and then went for easy bike ride to store and back 30 minutes total
Another lil test run of my program during this deload week Monday the real training starts and eating to fit
DB OH pres and band pull overs 5 sets (MMF) 1 minute rest between each lats were fired up you should here the cracking my shoulder makes sounds like my knee now.
wide grip p downs, iron cross and front raise, 3 sets1 minute rest after all three exercises
High rep hammer curls, band push downs, and ball abs 3 sets 1 min rest after all three
shoulder and elbows felt great during this thats a good sign
Sat april 4th 2009
Finish deload week expect strongman demo tomorrow for big brothers big sisters
Woke at 5 go load tire keg atlas stone in truck, go find new 5,7,14,19 and 23 lb stones
Go have pancakes eggs and sausage
Wall ball 3 sets
Pseudo sumo DL
135 x 4
225 x 5
315 x 3
405 x 2
495 x 1
585 x 1
605 x 1 x 5
These felt crisp and easy today much better form then last week
Sprint medley
10,12,15 and 25 lb med ball, sprint 15 yard grab ball sprint back 15 yards rinse and repeat for all balls on gravel, timed
29.6
25.51
27.06
Great day also trained Gene who got some BIG squat and bench PR?s and just loved the Medley and Kim who did GREAT as well. Got Deadlift and OH pres PR?s and loved the medley.
April 4th
Lil tired this morning got about 5 hours sleep off to do the demo for BB&BS should be FUN
WOW THEY KICKED OUR BUTTS, 3 HOURS OF EVENTS STARIGHT, TEACHING KIDS EVENTS AND TUG OF WAR.
Monday
The eating and training begins today.
Skipped the morning sled drag as I didn?t get my usual Sunday off and just unloaded all the tires, kegs
BB Bench 225lbs and bent over rows 225 lbs 1 minutes rest between each
Man I got no endurance strength these were paused and controlled pretty much the whole time, Bonus no shoulder or elbow pain, much stronger in the row then the press
Fly, band pull apart, and external rotation 1 minute rest after all three
EDT for arms EZ bar curl and incline tate press 15 minutes
Total = 61
Abs suitcase hold 225 lbs for time 2 sets each side
These are what you need to build that slim sexy core and tighten up that waist size LOL
Crazy pump on the first two moves, everything felt good, No pain which is the goal on upper body, it goes up hill from here for 2 weeks volume wise took just over an hour
Dragged light sled this morning at 5:45 since I skipped it yesterday and unleaded the equipment, Im already tight from yesterdays workout going to be sore I think come tomorrow. But not pain just muscular stiffness.
Squat day, weight staying the same 262.5, really load up today on food early and hit it hard this afternoon, start taking Jack3d again and taking CissusRX for joints. Lil sore in upper body from Monday but on the muscular level no shoulder pain or les then normal. Second breakfast was great omelet and pancakes with Black berries. Got a buddy coming by for a session tonight from Nebraska and we?ll both do my squat program but he squats about 50lbs more then me LOL should be fun
No morning cardio on squat day, cleaned house.
Squat a LOT, great day but man Im not used to reps
Went up to a heavy single then three working sets at 375
Then GM?s Step ups calves and abs. This is the start of the 12 week cycle I am doing to add lower body mass and bring up squat in the long run and heal the shoulder, it gets MUCH harder from her with planned deloads Should be fun lol
Then a steak potato a few guiness, roll, cream corn and salad : )
LOL gained 5 lbs I figured I would I am sore and inflamed. I also gain a lot of water after a killer squat session it will drop in a day or two.
Sat in tub and did contrast between tub and cold pool for 45 minutes Felt great when I got out leg were awesome this morning however Wow lil sore tomorrow should be crazy
Decided to do some GPP type stuff to get moving instead of a walk today try and loosen stuff up do I dids30 minutes of Wall ball, KB swings, scap control, band presses and rows, some core work, and foam roller.
I am glad already I programmed deloads in as I can tell after three weeks of pushing this up even higher Il need one.
Still VERY sore and body weight up from the inflammation
Best night of sleep since I have no clue slept from 10:30 to 5:15 straight
Woke got a bite to eat and rode bike 40 minutes very low intensity.
Training =
DB Oh Press 70lbs and band pull overs
OH = 10,7,8,6,5 PO= 20,13,12,10,14
Wide grip Pull down, Iron cross hold, front raise, hammer curls and Push downs and ball abs
April 11th
Just left leg thatâ??s sore now, flex it and it feels like there is some major tearing and damage down in there LOL or a knot.
Slept in a bit woke at 6 had a bite to eat slept again til 7:30 coffee then deadlift day breakfast, eggs pancakes and a shake ready to get er done.
-Conventional DL from floor up to 600 x 1 x 3 sets (work hard)
600 x 1 635 x 1, 650 x 1 Nice
-Clean pulls 315 x 5, 405 x 5 x 3
Power shrugs 315 x 3 sets,
reverse hyper 3 sets high rep.
No event work it was raining and wet Not great for tire flipping etc. VERY pleased with those conventional pulls for as beat up and my legs are. I just wanted 3 sets at 600 or above 600 felt like a toy.
easter eat a LOT
Breakfast with Troy x 2, Kim and Shelle and al the kids, then back to the BNB for a sec then up to Gen the machines house for WAY to much food like a 5 course meal one of his grandsons is a chef and then Rosalie friggin cheese and crackers and wines and chips, then home made ravioli, bread, meatballs sausages, then ham and green bean casserole, then homemade made pies and ice cream, WOW!!!
Wake up 5:45, slam a shake and drag sled 20 minutes.
DB Bench 70lbs and DB chest supported rows 80 lbs 6 sets 1 minutes rest between each B = 23,20,16,12,13 R=20,12,12,10,7
Fly, band pull apart, and external rotation 4 sets 1 minute rest
EDT for arms EZ bar curl 65 and tate 35 press 15 minutes 5 = 5, 4 = 13 = 12, total = 65 +4
Abs suitcase hold 225 lbs for time 3 sets each side R= 30,20,18, L= 30,26,19
Sitting at 270 this morn, it came back on fast let me tell you LOL but Im more mobile and feel pretty darn good. Look to sit around 280ish and get dog ass strong for a while. Healed up and ready to kick some arse
6am, wake up ride bike for 30 minutes, legs are just about healed for tomorrow, hamm and glute a bit tender but squat session tomorrow.
Suck day thank goodness its squat day
Wake up truck broken, cancel meeting for venue, eat, get work done. Ride bike to store, ride back, ride bike to auto parts store ride back, (man riding with the wind when youâ??re a wide 270lbs is great, going back against it SUCKS!!!) fix truck, maybe temporarily but fixed for $10 LOL
Oh when it rains it pours, getting ready to start squat workout and my tire shop management and technician instincts came out in me as I glanced at my tire. Im getting a slipped belt in the passenger front tire. From my knowledge I have anywhere from 7-14 days before its screwed LOL
OK just more fuel for squatting, great workout, Ill just post a video it says it all. Great session I now have IOMS (instant Onset muscle soreness) LOL This was week two very high volume next week will be insanity then a deload.
Im liking the program so far except I hate being tied to a clock cant interact as much with Gene and such as he is training and the guys during my work sets but hats just on Wednesdays and just 12 weeks. It will be interesting to see what comes from this.
Troy had a kick ass session, Charles had a very productive second session after a great morning session and Big Gene got a 10 lb PR.
April 16th 2009
Not near as sore as last week : ). Woke and had a bite to eat and went for a walk.
Yhea nice and sore today
Bike ride in the morning for blood flow
Log Press 180lbs and chins 5 sets 1 minutes between each
Log 5 x 4, 1 x 6
Band pull overs 7 sets
Wide grip Pull down, Iron cross hold, front raise 4 sets
High rep hammer curls and Push downs and ball abs 25lbs 4 sets
Keeping the log light relatively and strict I couldnâ??t have push pressed it if I wanted. Shoulder was making noise but no pain, im hoping get the pain gone and the strength will then start to come back
Saturday april 18th
DL above knee 4 sets above 755lbs (work hard) 765 x 1 x 2, 815 x 1, 765 x 1
SLDL 455 x 1 all out set x 15
Clean pulls shrugs
Shrugs 4 sets
Later did events, learned how to throw cabers.
Pretty stiff and starting to be achy I think Il be timing the deload just right after this week
30 minutes of stuff 25 lb wall ball, KB swings suit case carries, suit case carries and rotational ab drills, get a sweat worked up. Decided not o drag the sled as I wanted more full range stuff to try and get the stiff joints and such loosened up.
First day training in near 100 degree weather it will take a little bit to get used to.
Incline BB Bench 205lbs and bent over rows 225 lbs 5ses 1 minutes rest between each B= 13,11,7,7,6. R= 16,12,9,12,8
Fly, band pull apart, and external rotation 5 sets 1 minute rest
EDT for arms DB curl and Band tri extension 15 minutes
100 reps in 16 minutes
Abs suitcase hold 225 lbs for time 4 sets each side
Woke at 5:45 and went for a sled drag. Not hard but left hip was on fire
Squat up to 495 x 2 x 2 then 75% (405lbs) x 12,12, 11
Step ups 5 sets
Sled sprint 90lbs x 100 feet x 3 sets
GHR, Calves and GHR Abs 3 sets
Fix truck and 4 hours of golf
April 24th
Ride bike
Man I fell like hell just tired and beat up
DB Oh Press 70lbs and band pull overs 5 sets 9,10,12,9,7 thatâ??s actually 10 reps more then week 1 and I felt like hell so thatâ??s great no shoulder pain
Wide grip Pull down, Iron cross hold, front raise 5 sets
High rep hammer curls and Push downs and ball abs 20lbs 5 sets
Sat april 25th 2009
Just one more session this morning, I got all the sings saying I planed this correct, my whole body is just zapped, feel beat up, soft, knees feel like they are twice the size they should be and tight, loss of appetite, getting a cold. Hit it hard today and then back the volume down minimal for a week and get rested for another three week run.
April 27th
Morning walk,
Training deload clean gym and do 5 sets blast strap push ups blast strap rows and a few sets for theGunzzzzzz
April 28th
Man my knees are still inflamed as heck went for a short light bike ride this morning man the got to aching after a bit. But not as bad as last Friday. Much needed break for sure.
April 29th
Squat deload took an hour and a half to just work up to one single at 455 thatâ??s about it a few abs moves on video for an article.
Saturday just worked to a simple 635 wombat dl form a lil off but easy
Sunday throw things and BBQ
Monday may 4th
Drag sled 20 minutes light hammie still hurtin abit
Bench and rows EDT 275 lbs = 29 reps NOT bad no shoulder pain strong off the bottom started failing at the top need more speed was pausing everything
Fly and band P apart and ex rotation 3 sets
Edt arms DB curl and press downs. = 63 reps
Suit case hold 2 sets at 275 lbs left 15 and 22 seconds right 17 and 18 second
Wednesday May6th 09
an OK squat session. Knee still bugging me a little sore at the patella tendon attachment but I got my reps in and actually did a double at 505 when I was only supposed to do a single just couldnt Explode had to grind things do to the soreness but Im happy all in all
squat
505 x 2
405 x 13,12,10
GMs 315 x 3 sets
step ups 3 sets
calf raise and GHR abs + 20 3 sets
Gene and Troy Kicked ass, Kim fucking ROCKED she made big progress tonight. Charles got his second session in some upper body work.
It was a great high paced training atmosphere tonight
May 1st 2009
Progress after 1 month following cut and on new squat program biggest change 1 and 3/4 inches on upper legs, just what I wanted even better though
Weight went from 256.5 - 270 up 13.5lbs lbs
BF% Using ultra Sound = start 12.2% ??? was 13.6%
Muscle MM
Thigh 75.7 up 10.2mm
Chest 48.5
Measurements
arm right cold = not flexed = 16 up ¼ inch , flexed = 17 3/8 = up 5/8 inch
Left arm 16 up 5/8 flex 17 ¼ up 5/8â??s
quad right = NF cold = 28.25 up 1 3/4 inch
Left leg = 27 ½ almost an inch smaller then the right
waist at belly button = 42 1/6 up 1 inch not bad still way down from last time I was up here over inch and half
chest at nipple = 51 1/8 up 7/8â??s
calf = NF = 17 1/8 up = 1/8 inch
Neck 18 ½ up ½ inch
Saturday just worked to a simple 635 wombat dl form a lil off but easy
Sunday throw things and BBQ
Monday may 4th
Drag sled 20 minutes light hammie still hurtin abit
Bench and rows EDT 275 lbs = 29 reps NOT bad no shoulder pain strong off the bottom started failing at the top need more speed was pausing everything
Fly and band P apart and ex rotation 3 sets
Edt arms DB curl and press downs. = 63 reps
Suit case hold 2 sets at 275 lbs left 15 and 22 seconds right 17 and 18 second
Wednesday May6th 09
an OK squat session. Knee still bugging me a little sore at the patella tendon attachment but I got my reps in and actually did a double at 505 when I was only supposed to do a single just couldnt Explode had to grind things do to the soreness but Im happy all in all
squat
505 x 2
405 x 13,12,10
GMs 315 x 3 sets
step ups 3 sets
calf raise and GHR abs + 20 3 sets
Gene and Troy Kicked ass, Kim fucking ROCKED she made big progress tonight. Charles got his second session in some upper body work.
It was a great high paced training atmosphere tonight
may 8th
Got the work in
DB Oh Press 80 lbs strict and band pull overs
5,5,4,4,3,3,2,2,3,4
Wide grip Pull down, Iron cross hold, front raise 3 sets
High rep hammer curls and Push downs and ball abs 30lbs 3 sets
That it did a couple chins just to test the water and git instant elbow pain and a bit in the shoulder stopped.
May 9th
Pretty damn good dl session considering how damn sore my legs are knee, and hams and arse
Power cleans (in KG’s)
20 x some
40 x some
50 x 1 x 2
60 x 1 x 2
70 x 1 x 2
80 x 1
90 x1
100 x 1
110 x 1
120 x miss technical miss hit me in chest
120 x 1 no problem
DL conventional
315 x 1
405 x1
495 x 1
585 x1
625 x 1
625 x 3 PR
Shrug Shrug Clean work on form,
70kg x 1 x 4
done
Monday May 11th 2009
Something not quite right just feeling very drained of late like all the time I get the training in but Im DEAD all the time, I thinking its hydration maybe going to really up it, I broke out he old gallon jug again and will fill it each night and drink that on top of any shakes etc each day.
Trying to get the knee feeling better so didnt drag the sled today and since I hiked for several hours yesterday just put he bike in low and went for a 35 minute ride first thing felt ok some pain but not near as bad.
aftrernoon
One of the best pressing days in MONTHS were talking zero pain!! none at all didnt break any records but no pain is a good thing. did 11 sets of 5 with 80 lb db’s and then was like damn this is easy and feels good, and did an easy set of 15 reps. Coming along
Oddly enough upper back and biâ??s were lagging and fatigues today, came into the session feeling groggy and well went ok
EDT DB press 80lbs and Chest supported DB rows 90lbs 15 minutes
11 sets of 5 and one set of 15 total 70
Band fly, band pull apart and band rotation 4 sets
EDT arms, Hammer curl and band press downs
5 sets 5
7 sets 4
3 sets 3
Total 71 thatâ??s + 8 from last week, but wasnt easy by any means
Core was hot so just did one longer hold light
135 x 1 minute each side
May 13th
Knee feeling ok in the morning still some soreness but better then it has in week
2 scoops Jack3d
went to train at John Godina’s new facility http://worldthrowscenter.com
Squat 505 x 2 x 2 (these felt lighter then they ever have I really wanted to load the bar up but stuck to the plan some what was only supped to do 2 singles but did two doubles instead. Knee hurt like a bitch but pain dont matter when you dont pay it any attention,
Squat 420 x 15 PR, 12, 8
Great work these sucked but in a good way did more reps per the first two sets them I did last week at 405.
Lots of playing on various machines I was pretty cooked did some hack squats, bi- and unilateral cant even do body weight with the left ( bad) leg LOL sad, If I can work up to like 3 reps at body weight we figure ill be an 80lb squatter LOL
Some ass blaster 5000, thats 2500 per ass cheek we figure, calves and sit ups
Geno and Kim kicked butt today as well and Troy as usual making great progress.
May 15th
Day two of taking equestrian supplements and I have a strong urge to mount a mare, eat carrots, and run races. Still taste like shit though
I have to say I am adjusting to the squat program finally Im progressing but not near the debilitating soreness I had in my arse hams etc, still very stiff but not as bad.
Quick workout
Pain is going away and strength is coming back, im playing it very safe and its working
1a) Log clean and very strict press
220 x1
230 x 1 x 3
230 x3
230 x 5 ( I think thatâ??s a strict log press PR maybe, its been so long since I tries I have no clue I want a body weight strict press)
1b) band pull over 6 sets
Wide grip pull down, Iron cross front raise 4 sets
light high rep hammer curls and band press downs 4 sets
Massive pump good session body weight 276
May 16th
4 hours sleep NOT optimal.
Good pulling day except I pulled something that feels a bit like an oblique or a lat on the lower left side on my first 775 pull out to the rack with no straps. Of course continued to due 3 more pulls at that load, then went to do me sldl reps with 455 did three and had to stop then couldnt even lift 225. well see, it will heal up, they always do…
cleans up 100kg
rack pull above knee
up to 775 x 1 x 4 first one no straps
thats really it
loaded the 455 on the sldl for reps and barely got 3 then tried tuggin on 315 and 225 but could barely even pull on it if I wanted to fuck something up I could have lifted it but walked away
Kim, Shelle and Troy had great days. BIG Pr’s for kim great job
Monday May 18th
Took things slow just to se how the core was. Didnâ??t bother pressing to much shoulder a bit funny on the incline work not pain but not right went easy at it but a good day
Incline Bench
225 x 8 x 5 sets
Machine Rope Row
Stack + band 10 x 7 sets
Band fly, band pull apart, band external rotation, band crunch, 5 sets
EDT for arms
81 reps thatâ??s = # from last week and more than 20% from start so Ill up the loads next week. Thank go cause I was humping it to makes these. Did 15 sets of 5 and 2 sets of 3 in 15 minutes.
Not bad, weâ??ll see what Wednesday brings.
Wednesday may 20th 2009
Squat kinda of a deload feel it out pain in the interior under the ribs intercostals area not unbearable but couldnâ??t pressurize and hard to make belt tight
Bar x 2 sets
135 x 3 sets
225 x 2 sets
315 x 2 set
405 x 2 sets
455 x 2 sets
475 x 1
475 x 2
These sucked but eh on the line just lots of apprehension and some pain stopped there
About 80% of me wanted to do the 505 x 2 x 3 sets and 435 x 3 al out sets but ZI let he other 20% win today Ill take this as the deload and next week do what I was supposed to this week
Sled sprints with 15 lbs 2 sets some pain there going fast
Lots of step ups body weight working on explosion with left leg
2 sets GHR
thatâ??s it
Friday may 22nd
80lb DB OH press and band pull overs 15 minutes EDT
Total 45 reps
Wide grip Pdown, iron cross and front raise = 5 sets
High rep curls, pushdowns and 20lb ball abs = 5 sets
Good training session pressing is coming back
Saturday May 23rd
I didnâ??t do much I was a camera man and coach mainly, Kim and Gene busted ass for me which helped and did great.
I did a LOT of sets of steps ups and a LOT of sets of GHR and 1 set of reverse hyper.
Then a few sets of power shrugs with 405.
May 25th
Not a bad day at all was supposed to be a deload but did that for lower body this week, decided to test he shoulder. I havent touch anything over 275 in going on 3 months figured see how things are going and went great Im healing up.
Bench
Bar x lot
95 x a lot
135 x 10
185 x 5
225 x 2 x 2
275 x 1
315 x1
335 x 1 smoked it
375 x 1 easy 315 x 3
275 x 10
Thatâ??s encouraging felt heavy in my hands but just get used to load again and BIG PRâ??s are coming if I can stay healthy
Pin press
375 x 8
405 x 5 x 3
DB rows 4 sets 12
Then a bunch of band work
May 27th 2009
Montly body come and measurements.
Weight stayed 270 on the button
BF% Using ultra Sound = 13.2% down a smidge
I went up a bit in the tricep and down in some problem areas like the hip. Most stayed about the same.
Measurements
arm right cold = not flexed = was 16, is 15 7/8 down 1/8 , flexed = was 17 3/8 is same
Left arm was 16 is 15 7/8 down 1/8 , flex was 17 ¼ is same
quad right = NF cold = was 28.25 is same
Left leg = was 27 ½ about same
waist at belly button = was 42 1/6 damn close to same maybe a 1/6th difference
chest at nipple = was 51 1/8 damn tape broke
calf = NF = was 17 1/8
Neck was 18 ½
so from all accounts im the same HMM but im stronger. Im happy with these results as I have been kind of sidelined for the past two weeks. Need to get healed back to training hard and eating big(er) along with it
I will do some kind of squat tonight dependent on the pain and then take 4 days off of training and life.
Squat
OK so I cant DL or sneeze due to the fact I feel like my inside are being ripped out, my knee feels like its going to explode, ham string is lumped up and sends pain down the leg so I ask myself What would Phil do in a time like this. Go for anew squat PR. Its worked in the past it will work today, why change. If I can get a squat PR in this condition I can get one in any condition and I nailed it. Now for 4 days off from lifting and life
Sqaut
Bar x some
135 x 2 sets,
225 x 2 sets
315 x 3 x 2 sets
405 x 2 x 2 sets
455 x 2
495 x 1
545 x 1 (5.5lb PR)
Then was going to do my reps at 435 like the original plan and just didnâ??t have it did three and gave up shit was to sore.
Speed squats on a cool ass Keiser Rack At John Godinaâ??s Facility with 180 lbs of resistance plus 135 bar weight
4 sets of 3
Upper back work and thatâ??s it.
June 1st
Back from a short vacation feeling ok and pretty healed up Im going to make some adjustments to my 12 week program for this mini meet coming up Il end up having an extra lil deload between here but stick the weeks out as planned as much as I can
1A) Bench
Bar xsome
95 x some
135 x some
185 x 5
225 x 5
275 x 2
315 x 2 x 3
315 x 3 x 7
Feels great to have this be painless toy weight again
1B) Db Row
65 x 5
75 x 5 x 2
85 x 5 x 3
110 x 8 x 10 sets
Band flys, band ex rotation, band pull aparts
3 sets
2 sets of abs
Skipped the EDT for arms I may do it tomorrow elbow (left) hurt under strict flexion
Good training session, feels good and fast at this load and just really nice to own this load and higher I see good things coming in my pressing
June second
edt for arms
Curls and band pull push downs
15 sets of 5 in 15 mins Ill up the load again
June 3rd
Today decided to test the dl see how thing are healing up.
shit felt heavy but I think its mainly #1 due to I was thinking not lifting I was feeling for pain that said didnt really have any its not 100% you can tell its thee but it wasnt pain. just worked to 600
sets
135
225
315
405
495
545
600
495 x 1
thats it
then just a few GHR, some light round back GM’s and a few sit ups. trying to ease back into DLing make sure alls well.
My legs were aching today from the knee down?
June 5th
Db
90 x 2 x 10sets
Pull overs
5 x 10 sets
Wide grip down. Lat raise, front raise
High rep curls pressdown and abs.
3 sets
Saturday June 6th
Intercostal is healed now just have to get the damn foot healed and Ill be good. I popped the damn thing again today walking out 515 and reracked then went ahead and did the thing in 5 minutes and made the lift but it was one legged and ugly. Get healed up. Hind sight not to wise, but I know I can get 515 on any damn day if needed. Then hit a lot of unilateral stuff
June 8th
Just going to find an opener for bench
I guess Ill do 335 it went up easy and pain free then go from there. Wont be breaking any records but feels good to start to move some weight again.
Db press and db rows
A few sets
Lots of band stuff, some wall ball.
Then rack pulls above knee up to 635lbs nothing hard just feeling things out.
thatâ??s it
Wednesday June10th
OK just got back from training and post training pizza everything went well considering I just wanted to be able to hit 600 with little or no pain if I was going to do the unsanctioned meet this weekend, did 585 and 605 as easy as they should feel. Just a bit of pain in the toes and nothing in the intercostal, nothing a few thousand mg of ibuprofen wont fix. Ill rest up, eat, and open with 650 and if things feel good take a stab at 705 and 725. both PR’s we’ll just have to see I havent been in meet prep or tapering down so we’ll see.
I will likely also be in the 308 class as they are doing a 2 hour weight in and its in the afternoon. I’m going to stuff my face as usual the day prior and day of to get my bloat on so I will likely be a few lbs above 275 but since its unsanctioned doesnt mean a thing. Im actually 269lb morning weight right now so several lbs lighter then last meet but with a good bloat.
Bring on the snack cakes, chocolate, peanut butter, salt and protein shake load to try and get mega bloated and lift some heavy stuff LOL
Meet went well considering the injuries and coming in 4 lbs light on a packed full stomach after 3 big meals, got a9 lb DL pr at 709lbs and an 1106 total on push / pull shoulder is healing up I can start pushing it now.
June 15th
I feel like Ive been hit by a truck just hurt al over and have a stomach ache etc LOL but feel damn good about he meet
Training.
Just went in and out 30 mins got my pump on and got out
DB bench
40 x10
50 x10
70 x 10
75 x 10
80 x 10
90 x 10
100 x 10
110 x 10
50 x 20 x 2 sets
Pump was insane
Rope rows
150 x 10 x 8 sets
2 sets each of side bends and band pull aparts.
Thatâ??s it
June 17th
Still just zapped
Get some training in
Played with stone just up to 230 or so,
lots of reps on rack pulls high reps at 225 and 315,
some shrugs
a few one leg rack pulls at 225lbs on bad leg
and some ab work
thatâ??s about it just a blood flow punch clock workout
Il do much the same Friday and Saturday and get back to training next week refreshed and ready to roll after last weekends kick ass meet.
June 22nd
First day back training since the meet and went ok. I was a bit tired not really up for it but got he work in.
Plan was get back on track with the benching Ive been doing to heal and come back from the shoulder since thatâ??s been working
1A) Bench
Bar x 10
95 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
335 x 2,3,2,3,3,2,3,2
2B) DB Rows
just light and push that damn elbow back
50 x 10
70 x 5 x 14 sets
Wall ball during these 7 sets
3 sets of the following
Band pull aparts
Band flys
Band ex rotations
DB side bends
Ill hit the arms tomorrow
June 23rd
Edt for arms 15 minutes
DB curls 45lbs and Red band push downs total 55 reps
Not bad little elbow issues but got better as the time went on, this is anew base line.
June 24th DL day
Man its hot and got o me today I petered out during the SLDLâ??s and barely got ten and thought I was going to lose my lunch. Im not used to the heat yet but Ill get there. Just takes more rest it makes it easy to go heavy but repping shit out is a chore.
SLDL
315 x 5
405 x 5
495 x 10 barely this was hard today thought id lose my cookies. So much worse then 425 which I got 20 on
Clean pulls
315 x 5 x 3
Ball sit ups
3 sets 10
thatâ??s it I was feeling sick only ate half my damn burger LOL. I also need to not have fruit within a few hours of training all the fiber sits heavy.
But all in all a great day and first DL day back since the meet.
June 26th OH pressing and Chins
I am alternating light and heavy with al my pressing to slowly move back to moving heavy loads. I donâ??t want to push the shoulder to fast and re-tear the rotator cuff things are just starting to feel good. Same with the chins that was really flaring it up so this is the second week with them added back in just bumped it to 2 rep sets
So light/rep day Pink DBâ??s baby
1A) Over Head DB Press
These DBâ??s x 10 reps = 5, 10,15, 20, 25, 30, 35, 40, 45, 50, 70, 75, 80
85lbs x 3 I just ran out of gas
25lbs x 20 x 2sets
2B) pull downs 10 x 2 sets
Chins 2 x 10 sets
Pull downs 10 x 5 sets
thatâ??s it no real pain lots of crunching in the shoulder and sweating in the Arizona heat
June 27th squat day
Well all in all didnâ??t feel like that much or that great of a day but I suppose a good start back since I havenâ??t touched a weight on my back of any load in over two weeks and first day back since the push pull. In the grand scheme of things it was an OK day 500lbs is now a token lift which is good as want long ago that was an effort I can hit that any day of the week so I have to remember that and just keep hitting it hard.
Stayed there 525 x 1 x 2 hard,
I just decided to stay her and I will go her next week as well and look to get more singles at this. I need to get back comfortable prior to moving up and want o smoke this a LOT for singles and doubles again I have more then enough strength just have to work a few things Out I started firing out of the hole but was getting on my toes need to lead with the chest better. Second singles I buried and went so low I hit the pins kind of surprised me LOL. No pain today if thatâ??s keeps up I can keep working up I need to get up toward and beyond 600.
2)Squat drop sets
455 x 3
405 x 10 ( I will keep doing this tuff after the heavy work of the day to get volume in unless im 100% zapped
Thatâ??s it
June 29th
Going to stick to the plan last week was heavy benching and shoulder held up fine this week will be more RE type and heavy OH pressing just slowly easing back in. My legs are still pretty damn sore from squatting Ill try and loosen up during rest periods today so I recover for pulling from the floor Wednesday
DB bench
40 x10
50 x10
70 x 5
90 x 5
110 x 10 x2 sets stopped shoulder just feeling a bit unstable today plan was 4 sets here
90 x 10 x 2 sets
50 x 20 x 2 sets
Shoulder just kind of al over the place today had to really try hard and concentrate to keep it tight so lowered it to the 90â??s and pressed those.
DB rows
40 x 10
50 x 10
70 x 10 x 5 sets
Really trying to concentrate on puling with the back with these and not he arm and drawing that elbow as high as I can. Right side is still behind
Band rows light x 4 sets
Wall ball during these 3 sets
I am going to have to do some major healing prior to Wednesday Dling right ham and hip are sore and tight. These helped
3 sets of the following
Band pull aparts
Band flys
Band ex rotations
Wood choppers
Note: This is where I had a real good time and noticed something. Doing light band flys the left pec was on fire the right front delt and upper trap were on fire. I think Patrick had mentioned this but really zeroed in on it today. the fact I have an over active upper trap on the right side and under active lower trap. It led to the R-cuff tear and leads to any problems now coming back. I get the scaps retracted just fine but not depressed and that makes the shoulder roll over, the … delt takes over and pec falls inactive which I am sure then on heavy stuff leads me to protracting and RIP!!
Il start attacking scap depression
All In all an OK day
June 30th
Assistance stuff
Left distal large head biceps tendon was aching pretty bad today so went low weight high rep for blood flow. Then did the scap depression work as well
Pool mobility work,
also work on left leg mainly glute activation but whole leg in general. I need to do this 4-5 days a week if not every day. I got out and both legs, knees, etc feel GREAT!!! I was doing lunges, pistols, just kicking left leg out drive with glute deep wide squats and explode up trying to get the left leg working etc, hips feel better and all the above.
July 1 2009
Deadlift Day
I am not feeling great right glute is very sore liked knotted up you can se it makes me raise at the hip from pain to lay off the glute and use my hams and back in stead, plane was to go up to 630 fast and hit singles, well I got her but Everything was a struggle and very slow today all things considered it was a productive training session. I worked hard
Squat warm up
Bar x 10
135 x 5 x 2sets
225 x 5 x 2 sets
I tested anew preworkout supplement today, BAD!!! Idea, I was shaky, cold sweats, not calm and focused stomach not stabile all that and add the fact I already felt slow and a bit beat up. Some others may like that not Me.
Deadlift
225 x 2
315 x 1 x 3
405 x1 x 2
495 x1
585 x 1 x 3 sets
630 x 1 x 5 sets
These were nearly SLDLâ??d but I got the work in
Step ups just left leg,
3 sets
My glute hurts, itâ??s a hell of a knot. Not like an injury just an ache like knot no sign of injury.
I am much better training in the AM but I am much better at Dling then squatting thatâ??s why I moved squat to my sat morning session and DL here Il stick to that. If I can do these late in the day I can do more in the AM.
July 3rd
OH press day
Warm up some body weight squats, band pulls and presses
1A)Log Strict Press
90 x 5
140 x 5
180 x 3
220 x 1
230 x 1
240 x1 x 2 sets
250 x 1 x 3 sets
Not bad for strict pressing a 12 inch log its coming along
1B) Chins
Bw x 3 x 10 sets
Bumped it to 3 reps this week they were easy and mainly no real should pain wasnâ??t quite right but no pain, hands hurt like a big dog from the Dling Wednesday
Assistance stuff lots of band stuff for arms shoulders and back high rep get some blood flow
thatâ??s it.
July 4th Squat training
I started trying to get the glute and ham loose an hour before every one showed up lots and lots of body weight squats and such I felt good just the glute and ham soreness
So Lots of body weight stuff
Squats
Bar x 5 x 3sets
135 x 5 x 2sets
225 x 3 x 3 sets
315 x 3 x 2 sets
405 x 1 x 3 sets
455 x 1
495 x 1 x 4 sets these were OK
-everything was feeling heavy prob due to the hard DL day and that glute needs to get loosened up and heal I stayed there and just dropped downs to work on depth and speed I need to get speed back now that the knees feel better thatâ??s what it stopping me from getting up near 600 and then above but I took what I had today and worked hard cant complain
Also trying to get stance a bit wider which makes me have problems hitting depth I can only go so wide the bones bind in the left leg thatâ??s reconstructed but if a can even get a few inches wider it will help if I can get the hip to cooperate it will take time.
Speed squats with tendo
385 x 1 x 6 reps
Squats
315 x5 x 5
Trying to get the left leg to fire more and get fast in the bottom hit the depth
Just lots of squatting today
Reverse hyper with just left leg
5 sets
Ball sit ups
3 sets
An OK day for me and some great training by Kim “The Polish Express”, Cowboy Gene, and Troy “The Fiery Canolli”, happy independence day all
July 6th 2009
Bench day
1A) Bench
Bar x 10
95 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 1
345 x 2,1,2,1,1,1 stopped early on these due to elbows and shoulder searched for something pain free
315 x 1
275 x 3
275 with foam x 1
315 partial pin press x 1
225+ foam x 15
I am stopping pull ups, I stopped them and in a short time had no more elbow pain and shoulder pain went away. Iâ??ve been easing back in to them and each week elbows are getting worse now pain on al pressing and rowing moves after just three easy weeks of them the payback is not worth the pain they give me which sucks as they are a great move. Maybe in the future when I decided to go down in weight
The elbow pain at about half way down gets Bad and that causes me to flair the elbows and then that starts causing the shoulder to hurt itâ??s a big cycle that I think starts with the pull ups
2B) Rope rows
stack x 10
Stack + red band x 17 sets
4 sets of the following
Band pull aparts
Band flys
Band ex rotations
farmer side bends and grip work
thatâ??s it OK session wish I would have not had the pain and could have done my pressing, next two pressing session will be low load high volume
July 8th DL day
Unplanned deload and I need it,
Was planning rack pulls below the knee up to 820lbs got to 405 and it felt like 700lbs 495 felt like 800 called it did a few reverse hypers and some abs and just joked the others guys training.
OH I cleaned 100kg cold LOL that wasnâ??t smart but did it
thatâ??s it.
I am getting some much needed soft tissue work done tomorrow.
July 10th 2009
Squat Deload
everything a bit sore knees hips and mainly low back
Wall ball x 3 sets
Back squat
bar a 2 sets
135 x 2 sets
225 x 2 sets
315 x 1 x 17 sets
just 55% or so working on making these feel easy greese the groove try and loosen stuff up
GM’s x a few
DB OH press
25 x 20 x 4 sets
Band pull downs a few sets of a few
SLDL round back just working on getting low back some blood
200 x 3 sets of some
120kg x 1
150kg x 1
170kg x 1
all felt light and easy
Training
Bench day
BB bench
Bar x 10
95 x10
135 x10
225 x5
275 x3
315 x3
335 x1
DB Bench 90 x
DB Rows
80 x 10 x ??
3 sets of the following
Band pull aparts
Band flys
Band ex rotations
Wood choppers
KB swings
Wednesday July 15th
DL day decided to squat to as I am going away this weekend
Rack Pull below knee
135 x5
225 x5
315 x 5
405 x 5
495 x 5
585 x 1
675 x 1
725 x1
765 x1 add straps easy
825 x not today
765 x 1
Not bad was hoping to go for the 825 which would have been aPR but just didnâ??t have it, not bad considering last week I couldnâ??t pick of 585 if I wanted to from same spot feel much better still not used to DLing on Wednesday evenings
Squat
Bar x 2 sets
135 x5
225 x5
315 x 1 x 2
405 x1
495 x1 x 3
405 x1
405 x1 and a crazy as backward fall
That was insane about killed myself LOL been over a year since I put knee wraps on and I am not used to it, blew two squats 495 on a second and one was crazy one at 405 went flying backwards do to my hips breaking at the usual speed but the knee’s of course not the weight got unexpectedly in front of me. These will take a bit of practice and patients going to get some reps in tomorrow wish we got it on video.
I am going to try and get in the gym tomorrow and do some squats to get used to them
July 16th 2009
Squat Redemption
Nothing ground breaking but just wanted to go in and get a lot of reps and used to the knee wraps
just got a lot of reps in at 405 and 455 and didn’t fall on my face sitting back. they were slow but very easy and the kicker is literally zero knee or hip pain with the wraps on.
I was very happy and surprised at he lack of hip pain / tightness just from knee wraps as thats a constant battle of mine with the rebuilt pelvic bone and leg!
Ill push these a bit more a week from saturday. This was it until monday taking off to go with and coach Lean Gene the Deadlifting machine to a meet in Prescott Saturday.
July 20th 2009
Bench day
I feel damn good knees havenâ??t felt his good since??? Little tired today but good.
1A) BB bench working on set ups etc changing footing on almost every set
Bar x 10
95 x10
135 x10
185 x 5
225 x 5
275 x 3
315 x 1 feeling slow today
340 x 1
365 x 1 x 5 sets
370 x1
375 x 1
380 x nope LOL But I donâ??t mind as I did 7 sets prior heavy starting at the 90% range for me and I had NO shoulder pain which is good. I am going to slowly work up getting solid singles next week Il start at 370 and want o get where I can hit 405 fatigued as hell and then 405 for the starting singles etc. as usual it was my long arms / triceps that failed me just ran out of gas and breath
1B) BBB Bent Over Rows
135 x10
225 x5 x 2sets
275 x 5 some slight elbow pain today going low rep and strict
315 x 3 x 10 sets strict
blast strap push ups 3 sets
Blast strap rows 3 sets
Band pull aparts 3 sets
Band curls high rep 3 sets
The video it the 5 sets at 365 and then the 370, 375, and 380
July 22nd
DL training. Going to give the back a bit more prior to going to the floor heavy and some of the best progress I have made on my DL of late was three weeks in the rack then one from the floor so why not.
DL (wombat) from floor
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1 x 2
585 x 1 x 2
The right glute ham tie in still tender from like a month and a half it makes it impossible to fire the glute/ham on the right side hard when the weight gets to 585 or so, so I rise at the hip and use much more low back and left side. The weight feels light but slow. Ned to get he worked out, its some kind of knot
DL rack pulls from below knee wombat style no straps
585 x 1
675 x 1
725 x 1
765 x 1
Conventional rack pull from below knee
675 x 1 x 2
Snatch grip SLDL
405 x 5 x 4 4 sets
Clean pulls 315 x5 x 4sets
Step ups just left leg 5 sets
Great progress here much improved on how hard that leg can fire!
July 24th assistance day
EDT DB OH press/ Wide Grip Pull downs (doing pull downs to not aggravate shoulder)
Edt for arms 15 minutes
DB curls 45lbs and Red band push downs total 55 reps
Band pull aparts
Band flys
Band ex rotations
Band wood choppers
Lat raise
Scap depression
August 1st
Squat
Using wraps loose still to ease knees, they are still feeling good
Feel good but back still fatigues from Wednesday DL marathon, just making a 5 lb jump in the squats and see how thatâ??s goes.
Had a great crew at the BNB, Charles, Troy ( the Fiery Cannoli) Paradiso, Andy Laird, John (The Olympian) Godina, Dan (the House) Taylor, Carl Lanore, and Myself made for a great atmosphere
Squat
Bar x some
135 x 10
225 x 5
315 x 3 x 2
405 x 3 add wraps and belt
455 x 1
495 x
530 x 1 x 5 easy
545 x 1.2 LOL
Warm ups went great and work sets felt light, set two I push to fast with the strong/good leg and got shifted to the mangles leg and had to stall for a minute but it wasnâ??t hard just an adjustment. Depth looking at the videos was about RIGHT on not sunk like last week but have no doubt I could have I just need to make a mental note go a touch deeper I usually review a lift as I am doing them on vid but they felt great so I didnâ??t
I went for a545 reward set after smoking my 530â??s and well smoked the first one easy went for an unplanned two and just thought to much let it get just out in front technical error and couldnâ??t save it. I Have no doubt without hat hiccup I would have smoked it. Should have just stopped stuck to my singles and went for one a bit higher. Next time great session
Squat ( no wraps no belt)
345 x 5 x 3sets
Just a10 lb jump
GMâ??s
1 sets
High step ups just left leg
1 set
Skipped some of the assistance stuff I was hungry and had a good day
I feel great.
July 27th 2009
Bench day
Feeling very tired and sore kind of everywhere, weight has shot up a bit and not great appetite good sign I am hitting it very hard and time to back off.
In the mind set coming into the gym that I will not be able to do my training and well when you do that its pretty damn sure sign you will not LOL but ive had an excellent run for about 5 weeks pressing.
1A) BB bench
Bar x 10
95 x10
135 x10
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
355 x 1
372.5 Nope aint going to happen Strike one move to the assistance and get out of the gym. Was just taking a 2.5 lb jump due to the way I felt even though made all 5 plus a higher set easy last week. Ill do this next week.
1B) Sled Rows
90 lbs x 10 trips
elbows even ached during this and first week in about a month shoulder has some ache again
DB Press
110 x 12
90 x 13
70 x 15
blast strap rows
Band pull aparts 3 sets
Band curls high rep 3 sets
That it just went and got some good nutrition in. kabob and a 93% lean hamburger and glass of milk
AAug 5th
DL training
Using straps today in rack to let hands heal up from three weeks of getting shredded
I am cooked like a country goose, saturday was def. my peak before the valley right on schedule for me three hard weeks heavy weight felt light then plummet things that should be easy to re are max effort. you just have to be smart know your body and take what you got.
DL (wombat) from floor (practice and warm up)
Slowly working on practice at 85% or so and slowly build from that over the long term on rack pull days
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1 x 2 SLOW
605 x 1 (10 lb Jump) Just way heavy felt like 100% not 85% weight felt light in my hands but he effort felt like maximal if that makes sense so didnâ??t take the second DL and just got the rack work in
.
DL rack pulls from top of knee wombat style
585 x 1
675 x 1
725 x 1
765 x 1
825 x 1
Snatch grip SLDL
440 x 5 felt heavy
315 x 5 x 2 sets just got the easy work in
Clean pulls 315 x 5 x 3 sets
Step ups just left leg 3 sets
Ball Crunch 3 sets
Thatâ??s it I think I may also start raining alone Wednesday morns and just camera work and coaching Wednesday nights I am so much better in the mornings then the evening. We will see
I am going to go one more week of taking what I can on stuff work hard for that day and then go to a deload and start back on my 4 hard weeks and then deload schedule. Prior to a meet I will definitely go back to two hard weeks and then a cruise opener week and a deload to get that peak at the meet. That is what work for me three ball buster weeks.