Friday- PM Training-
Seated DB Power Cleans- 30sx5mins
Prowler- 500 challenege
90 foot trips, high handles only-
90lbs x 2
180 x 2
270 x 2
360 x 2
450 x 2<~~~ including the sled this is well over 500lbs
Finished in a brisk 30 minutes and 11 seconds.
Sunday- Sucked…, really not even worth mentioning. I feel like shit. I am going to eat 50,000 calories today and try again tomorrow.
im glad im not the only one who thinks a bad workout can be solved by eating more calories for the next one
[quote]scottkoscielniak wrote:
im glad im not the only one who thinks a bad workout can be solved by eating more calories for the next one[/quote]
Works every time!
Been a solid 2 dats without sleep.
Monday-2-6-12
Shit I didn’t finish on Sunday:
Speed Pulls-
405- standing on EliteFTS short strong bands… easily 350lbs at the top- 3x1
No bands- 3x1
short avgs- 3x1
no bands- 3x1
Dimel Deads- 225x3x25
BB Side Bands-135x5x10
Tuesday-ME Upper-2-7-12
Lax Balled Chest
Bench Set Mobility
Tri Smash
Scap Setter- Strong Band
Med Ball stuff- AO slams/Chest Passes- 25lbsx5x3
Plyo Push Ups x 10
Bench-135x10
Rev. Greens-
225x5
275x5
315x5
365x3
405x1
455x1
495x1
515x1<~~~ 10lb PR
Close Grip-315x23
I.W.- 315x13
JM’s-
95x6
135x6
185x3
225x3
250x3
Light Band Pull-Aparts-6x10
Rev. Grip BB Curls-45x10, 65x10, 95x10, 115x10
Tri Openerx5mins
Arm Swingsx5mins
Not dead yet… but getting pretty close…
Tuesday- PM RE Stuff
Deadlifts 135x100 mixed up sumo and conv. then did 50 RDLs
Back EXt. x 50
Something for ab work but I forget what the hell it was
Wednesday- 2-8-12- RE Stuff
Bench- 135x10, 185x10, +50lbs chaos x 10x3, +50 more pounds x 3x3 (285 total)
135x100 in 3 sets
150 face pulls w/Purple
50 Straight Leg Sit-ups
You only live once… might as well kill yourself.
Thursday-2-9-12- ME Lower… last heavy deadlift before the meet…
Had to drive up to Salisbury to lift today because I broke the floor in my garage and can’t deadlift heavy until I get a platform made.
Lax balled hammy’s
Ext. Rot. Stretch
Rumble Rolled IT’s and quads
Leg Swings
Kneeling jumpsx10
Kneeling Jump-Land-Box Jump-
24inchesx3
36inchesx3
40inchesx3x1- This was pretty close to a max, first one landed pretty good, second one my righ foot missed the box, third one was pretty smooth.
Here we go…
Reverse Band Deadlifts-
315x4x5
405x5
495x5
585x3
675x1
Added Suit and chalk
765x1
Added Belt
855x1<~~~ broke the sound barrier
935x1<~~~ 15lb PR ever with reverse bands, 60lb pr with the set-up I was using today. Didn’t hold it at lockout because my hand is taped so that a callous that exploded didnt get AIDS all over the weight room. Other than that wardrobe malfunction, the pull was easy and I hand some more in the tank. Was VERY happy with the PR so I shut it down
Just suit bottoms- 715x6x1
Stopped there because I feel fucking awesome. More abs and grip later.
Please tell me you got video of the RB deads! Sick PR’s man, youre competing at the Arnold right?
[quote]pbclax1 wrote:
Please tell me you got video of the RB deads! Sick PR’s man, youre competing at the Arnold right?[/quote]
I did but they are a shit angle and you can basically only see my ass. I dont think anyone wants a full butt, deadlift close-up.
Thursday- PM-
Strong band Ham Curls- x50
Back Extensions- x50
Spread Eagle Sit-Ups- 30lbs x50
Friday-2-10-12- DE Upper-
TONS of Mob… feeling awesome though. Had a 90minute deep tissue massage between clients.
Bench-185+M.Minis- Sling Shotx12x3
Throat Press- Worked up to 165x6, PR
Feet Elevated Push-Ups- 17inches- slingshot- 90 reps, this sucked
Pull-Ups- Strong Bandx20, Chins x20
Standing Band Rows-Strongx2x20
One Arm Band Rows- Lightx2x40
Prowler March-90lbs while dragging a 90lb sled… this was fucking awful- 6 trips of 30 yards.
Sunday-2-12-12- AM Stuff
GuaSha arms and chest for about 20minutes
Benched the Fat Bar 100 times
200 tricep extensions from various angles
25 rev. grip curls with the fat bar
25 1 arm face pull curls with m. minis w/ each arm
Recorded a video for my new blog. Will have it edited and up later with a link.
Monday-2-13-12- DE Lower 3 weeks out
Shit load of warming up. It’s cold as hell outside.
Squats- 420+200lbs in tension- 10x2 in 12:40. 8400lbs. Week 1 was 8400lbs in 13:07. Improvement!
DL- 300+in tension+405x6x1
Chain Suspended SSB GM’s- worked up to 305x6, PR
BB Side Bends/Back Extensions-
135x3x10/25lb plate behind head, big stretch in bottom held at the topx3x10
SPEEEDDDDD!!! More Later.
Read, comment, go do awesome shit afterwards:
great read! great advice!
your log has much power
[quote]scottkoscielniak wrote:
great read! great advice![/quote]
Thanks for reading, buddy.
[quote]deat wrote:
your log has much power[/quote]
With great power comes great responsibility… and fucking awesome deadlift training sessions. Thanks for checking it out!
Monday-PM Training-
Heel Chord Smashx5mins each leg… have some serious stuff in there. This hurt like a bitch.
Concentric only broad jumpsx6- Longest one was right at 6 feet.
Kneeling broad jump x3- 4’1’’ was the best one.
Braod Jumps- 8’6’’
100 face pulls w/average band
50 fat guy abs w/light band
Hammy Flossed x 5mins
Tuesday- ME Upper- 2-14-12-
Tons of warm-up stuff
Close Grip Fat Bar Bench-
75x15
165x5x6
185x6
255x5
305x5<~~~ started feeling good
345x3
375x1<~~~ smoked
405x1<~~~ faster than 375
435x1<~~~ This is the most weight I have ever benched raw with a full ROM without andy accommodated resistance and I crushed it. Probably had 10-15 more pounds but called it a day. I dont want to fail on anything this close to the meet.
Illegal Wides- 165x6, 255x6, 305x6, 345x6
Light 1 arm Overhead Extensions- 5x15
Face Pulls- String Band-4x20
M.Mini Pull aparts- x100
For someone looking to gain enough of a grasp of block periodization to write up a block program, would you recommend Issurin’s first Block book or Block Periodization 2? Thanks for the help and keep on kickin’ ass in here!