4/1/11
Last Two Days
Thursday
45 min trail run with the lady. Somewhere around 5 miles. Felt sexy.
Friday
2 hours basketball games, scoring points all over the place. Still feelin’ sexy.
Looking forward to a good solid bench day tomorrow. We’ll see how it goes.
Trav- Thanks for the support brother. I appreciate it.
Intensification, 3’s Wave
4/2/11
Bench
180x1
200x1
210x5x3 <— felt heavy for 3 sets, then used the push myself into the bench cue. Magic!
Pullups
40 reps
CGBP
165x30
DONE.
Short and sweet today. Just wanted to get the main work in and go. Shoulder is a little sore from basketball yesterday so I didn’t want to kill it. Felt great benching though, other than still being a bit weak.
Weather is nice, so I’m off to chill by the pool with some friends.
PEACE.
Conditioning
4/3/11
Took a little break in the middle of my study marathon today. Shins are still sore from the long run Thursday and then basketball Friday, so I scaled the workout in half and nixed the running.
3 Rounds AFAP of:
10 BB Clean and Press (115 lbs)
10 Plate Situps
10 Dips (BW)
10 (4) Count Flutter Kicks
10 Burpees
10 (4) Count Mountain Climbers
20 mins shooting around in the gym
DONE.
This absolutely kicked my ass. Ended up shortening the workout not only because my ass was getting kicked all over the gym, but also because my shoulder wasn’t really enjoying the Clean and Press all that much. No pain to speak of, but still some discomfort and weakness. Going to get in some rehab exercises later this afternoon on my study breaks to try and strengthen some of the intrinsics of both shoulders. Figure its about time I implement that again.
Sucks to be inside studying when its freaking gorgeous weather outside. At least I got a screen door to open, right?
PEACE.
Intensification, 3’s Wave
4/4/11
Warmup
Squats
245x3 <–forgot it was supposed to be a single, whatevs
265x1
285x5x3 <— Like a Boss!
Front Squats
135x5
155x5
175x5
195x2x5
45 degree Hyperextensions (lat pulldown in use)
BWx15
Mod. Lat Station GHR
BWx2x8
Decline Abs
4x10
DONE.
I felt strong as a fucking ox today. Each rep with the 285 felt like I could jump off the floor with it when I came up out of the hole. Really pumped about the way it all went. I lost focus on one rep and had to grind it up a bit, but that was all out of the 5 sets of 3.
Front squats are the shit. I really don’t know why I ever took them out of the assistance programming. They kick ass and really work my upper back in addition to my quads, as I can feel the burn in both areas. Definitely going to take these heavier next time.
Got an ultimate frisbee game tomorrow night, so that will constitute my conditioning for the day unless the game gets rained out. If that happens, I’ll probably go for a short run or hill sprints or something.
NCAA Championship is tonight! Game on!
Nice work man! I love me front squats
[quote]trav123456 wrote:
Nice work man! I love me front squats[/quote]
Thanks dude.
I’m taking today off, I decided. Haven’t had a solid rest day in a while, and my body is feeling a little run down. It was just going to be a conditioning day by playing ultimate frisbee, but our game got cancelled. So I’m going to take it easy, cook a nice dinner for myself and the lady, and chill.
Back at it tomorrow.
Intensification, 3’s Wave
4/6/11
Clap Pushups x1 <— was going to do a few sets, but shoulder said nay. Ah well
Push Press
120x1
135x1
140x5x3 ← Cake. Shoulder still a little uncomfortable, but I’m on it.
BB Rows, Bench Grip, to Waist
185x8
215x4x8
Superset with:
Band Pull Aparts
Mini Band x4x12 <— for whatever reason, these were fucking hard today
DB Bench
70x2x18,16 <— need to up the weight next week
Calf Machine Shrugs
315x2x10
Alt. DB Curls
30x10
40x8
50x6
60x4 <— felt gooooood
DONE.
Looking sexy today for some reason. Feeling strong and powerful again. Must be the weather or something, this is ridic.
Frisbee tomorrow night, in the midst of the ongoing study marathon. Not excited to study, super stoked for frisbee. Got some first years to dominate.
PEACE.
Conditioning
4/7/11
Fucking frisbee got cancelled again. So after my exam this morning, I went and did a little run. Here’s how it went down.
1 mile easy warmup: 8:30ish
1 mile uptempo (RPE 8): 6:50
DONE.
Here’s the fun thing about that uptempo mile. I was on pace for about 5:45 for 3/4ths a mile. However, where I ran today was recently covered by Old Man River for about 2 weeks due to flooding, and the ground apparently hasn’t firmed up all the way in some spots. It literally cost me a minute coming through all the mud. All good though, because it made me work harder.
Time to shower up and eat before class starts back up at one.
PEACE.
Realization, 3’s Wave
4/8/11
Felt kinda sluggish coming in to this workout this morning, but I wanted to get it done so I’d have time to study later today for my upcoming tests next week. Here’s how it went down:
Power Cleans
135x3x3 to try and wake everything up
Deadlift
185x5
215x3
250x2
270x1
290x1
305x1
325x10 <----PR!
Mod. Lat Station GHR
3x8
Superset with:
Kneeling Cable Crunches
Stack x3x10
DONE.
I’m super fired up about the rep PR. According to the number, that puts me at about a 435 lb pull now, at 20 lbs lighter than when I set my 405 PR. When it finally comes time to run the singles at a meet, I think I’ll be quite happy with the results. Also, I’ve been contemplating doing some sort of powerbuilding routine for a break, but I think I’m going to run TJM through another whole cycle and see where I end up before making up my mind.
I gotta say, if all my lifts go like this one did, I’ll be ecstatic.
Arm Day
4/9/11
I’ve decided I’m going to incorporate this arm day in on Saturday for the next good while. I could use some mass on these twigs anyway, and it can’t really hurt anything. Shoulder felt great on all moves today, so I’m thinking I might be on the tail end of this thing.
Plus, more muscle on the arms means stronger pressing, right?
All pairings of exercises were superset, i.e. curl variation with tri variation.
Here’s how it went down:
Pinwheel Curls
25x10
35x10
40x2x8
Decline CGBP
135x10
165x10
185x10
205x6
Spider Curls
20x10
30x2x8 <— had to fight for every rep on these
PJR’s
50x10
65x2x10
Alt. DB Curl
35x10
45x10 ← wanted another set, but literally couldn’t grip the DB’s
French Press
65x2x10 ← may need to go up 10 lbs next weekend for the failure set
DONE.
Typing this up right now is a bitch because my arms and forearms are so pumped they can hardly move. Its weird too, I wasn’t super hungry this morning, so I went ahead and fasted till the workout, and hit some gatorade/BCAA’s before going in. Had an awesome workout, and I feel great right now. May need to implement this some more on Saturdays. Would definitely help save some money, haha.
Now, time to go study. By the pool. And look sexy. Hell yes.
PEACE.
Dude, we both repped out the same weight on deads this realization phase!
Arm day? Time to get 20 inches!
[quote]trav123456 wrote:
Dude, we both repped out the same weight on deads this realization phase!
Arm day? Time to get 20 inches![/quote]
Nice!
And yeah, Arm day. I measured 'em at 15 1/4 today before working out. They’re measly little sticks, they are. Hopefully I’ll bring it big time on Bench this Monday. I was going to do it tomorrow, but my lady has challenged me to a little trail run endeavor again, so I’m pushing the bench day back to make sure I can keep up with her on the trails. Its strange for me to be running like I am again, and still putting up solid numbers.
Looks like we got some work to do anyways, BlackLabel out-pulled us both this cycle, haha
Trail Run
4/10/11
Got in a lap on the Red loop with my lady this morning. I nearly died. There are so many climbs that are absurdly steeper than anything I’ve ever run on in this town, that I had no idea what I was getting into. We ran one 3.2 mile loop, and it took nearly 42 minutes. A few weeks ago, she ran 5 laps on the same trail and ended up setting a course record for the women. Madness.
It is certainly fun to be getting back out and hitting the trails though. I miss it. And I can tell I’ve been slacking on the conditioning work this last week. Need to get back after it.
Back to studying for me.
Have a strong Sunday, everyone.
Realization, 3’s Wave
4/11/11
Had a rough workout today. Ah well, there’s always going to be off days. Got my work in though. Did 30 mins fasted treadmill cardio this morning too.
Bench
135x5
155x3
175x2
195x1
205x1
215x1
230x5 <–lost focus and got fucking stapled by the 6th. Pissed me off.
Chins
30 reps x As Few Sets As Possible
Superset with
Facepulls
115x3x12
Lateral Raise Partials
50x2x25 <–didn’t hurt the shoulder like full range did. Keeping these in now.
Shrugs
275x3x10
Superset with
CG Feet Elevated Pushups
40 Reps x AFSAP
DONE.
Going to do some hill sprints/sprint work in general tomorrow. Should be good. I got to get my leg speed up for when we get into frisbee soon.
I’d probably die if I tried something like those pics right now lol. Nice benching!
[quote]trav123456 wrote:
I’d probably die if I tried something like those pics right now lol. Nice benching![/quote]
Thanks dude! I suppose that is the one benefit of years of cross country type running, I can still step out and do abt 3-5 miles at any given time, as long as I’m doing some type of conditioning in between.
Speaking of that, my right lower shin is a little sore today. Going to keep an eye on it just to make sure it doesn’t turn into something nasty. It’s definitely bone related, but no symptoms of a stress fracture yet. Perhaps I’ll ease back from the distance stuff for now.
Here’s todays conditioning
4/12/11
Sprints
Warmup, then
4x10 yards
5x20 yards
2x30 yards
DONE.
Holy. Shit. I’ve gotten faster. I guess increasing that max force output really does make a difference in explosion. Did my best to keep my form tight, mainly just to optimize speed so I can use it in Ultimate frisbee once our games start up here Thursday.
Little ache from the shin, nothing serious. Going to keep an eye on it though.
PEACE.
Realization, 3’s Wave
4/13/11
Squats
175x5
205x3
240x2
260x1
275x1
295x1
315x3 <— Not too shabby for as rough as week as this is.
GHR
3xAMAP
SS’d with
Decline Crunches, with hard contraction at bottom and top
3xAMAP
DONE.
Felt like shit today, but sometimes thats just how it goes when its test week. I’m toying with the idea of running another Westside oriented phase to try and push my limit strength up some more, but I know that speed work doesn’t help me much so I dunno… I do know that I don’t feel the need for a deload after this phase, so I’ll probably just run into the 10’s wave again and get after it.
Going to definitely rework my assistance a bit this next round. GHR’s are staying in, because they kick ass and make my hamstrings sexy. I’m considering doing some extra DB work for my upper lifts, i.e. DB Bench on Push Press day, and DB Military on Bench day, just because I used to see great gains from those lifts, and I cut them due to time constraints with school. I definitely need more core strength, it cost me some reps today (along with sleep deprivation, but w/e).
I’m also going to redo my back work, so I’m getting horizontal rowing on bench day, and vertical pulling on military day. My back grows better with that it seems.
I’ll keep pondering my assistance template for the time being. Hope everyone is staying strong. SFW folks.
PEACE.
Vixen for your log too =)
Didn’t read as much as I would’ve liked, but I did see frisbee thrown in some posts. Very awesome, I love ultimate frisbee.
Also saw some good numbers.
I’m intrigued, I’ll definetely follow.
[quote]Nikki9591 wrote:
Vixen for your log too =)
Didn’t read as much as I would’ve liked, but I did see frisbee thrown in some posts. Very awesome, I love ultimate frisbee.
Also saw some good numbers.
I’m intrigued, I’ll definetely follow.[/quote]
If you love ultimate frisbee, than I love you. Seriously. You’re awesome. Thanks for visiting!
Taking a quick study break right now for an update. I came across an interesting variation of Westside that I found earlier, and I’m going to give it a shot for a while. My rep strength and power of sorts has gotten much better on this cycle of TJM. I know it works well. However, I want to get my limit strength up, and I think I have a pretty good understanding of how my body responds to training after all this, so yeah.
Starting Monday, I’m going to mix things up, and try out this new method for a few months. If I see noticeable gains, then sweetness. If my joints start hurting or I notice a significant decline in performance, body comp, and general well-being, I’ll know I pushed it too far, and I’ll fire back up in the 10’s wave of TJM.
Anyways, got an ultimate frisbee game tomorrow, and I’m stuck handling, so I’ll be running my ass off. Then I’ll be hitting up Realization for Push Press on Friday, weekend off to recover from all this week, and I start off with a Dynamic Lower Monday.
Here we go.
PEACE.
