7/12 upper
a shit ton of mobility
TRX elevated row x pushup 4x10
A1 CSR 2p 10x10
A2 hammer strenf incline 1p 10x10
B1 cable chest fly 5x10
B2 straight arm pull down 5x10
C BFR arm circuit
ez bro curl x incline tri ext x single arm pushdown
assualt bike tabata 8 20/10
notes
just a super light volume day
right bicep/shoulder still feeling like dirt
bfr- blood flow restriction - great way to get dat pump
7/15/17
lower mostly a movement day
shit ton of mobility stuffs - agile 8
lunge progressions
dislocates , fake shoulder rok, db shoulder shit
activation
circuit of 3x10-15 of good girlx bad girl x lying ham curl
conditioning
bear crawls x crab walk a bunch
95-185 2x5 of row x rdl x jump shrug
A squat 65- 315 x5 335 x2 , 365x2, 385x1 405x1 315 3x5
B CSR 3p 4x8
C1 seated db clean and press 4x10
C2 meadows swings 4x20
thats it.
notes-
made this mostly a movement/mobility day with a wee bit of strenf work
crawls - really need to be doing more of this very taxing but fun as F
squats- baned my knees thru like 275 or something
put on shoes and knee sleeves- at 315
singles moved well - did a few back off sets.
other shit- just more shoulder pump and fluff
really short session - movement and upper conditioning
right bicep/ shoulder still tweaked
band distraction BPAās face pulls many x many
scap work blah blah blah
A pull downs 7x10 light
B bb complex row x rdl x front squat x back squat x god morning
95 4x8 bleh
C OH press bar x 20 65 2x10 95 5x5 - weak and strained
D1 land mine row
D2 land mine OH press
C3 30lb ball slams to wall
notes
shoulder is jacked - from bicep - that is tweaked still
OH presses- OH sqauts thoracic mobility is all weak and shot.
the fall that broked my knee - somewhere
crutches etc still not recovered leaving me feeble as F.
sigh.
anyway- had a blast doing some āupper conditioningā
pvc at home a bunch of shit to feel human at the gym
banded walks, lunges, stretches blah blah
activation bb complex 65 3x10
row x rdl x front squat x good morning x squat
A squat bar thru 275x5 add sleeves shoes 315 3x5 365x2 405 3x1
B good morning 5x10
C1 db RDL 100 3x10
C2 pull thru 3x many
D BFR arm circuit 4x10 ez bro curl x incline tri db ext x rope curls x rope tris
E calf BFR circuit seated calf machine -some other toe pointing machine
F assault bike tabata
notes
trying to train when I can
squats- they felt heavy moved ok.
wanted an amrap - but was spent
I trained a few times - been sticking to one of two workouts
A squat 315 3x5 then an AMRAP - some db work of rows, OH or incline bench, abs thats it
B few barbell complexes- and an assualt bike tabata for a conditioning day
today I actually ātrainedā
8.5.17
moblity lots and lots dislocates by the many
banded walks, lunges even did some OH loaded lunges - these where good.
A squat in socks bar 95 135 185 225 275 315 335 all x 5 all in socks
in shoes belt - 356 2x3 405 3x1 365x3 315 2x5
B1 pull down 5x10
B2 loaded pushp bw+45 5x10
C bss 4x8 30ās
D rope medley of abs x face pull x tris
done
notes
should have left off the shoes- and kept going in socks
had a good groove- could have done 365 for 5ās and prob should have
bss- and any single leg work need to do much more of this
upper crap- right bicep and shoulder have been nagging me
trying to some work in.
8.12.17
looks like I am able to get maybe one or two days a week.
usually one.
training today-
shit ton of banded walks - shoulder , hip stuffs
896,543,289 lunges
A squat bar thru 2275 x5 in socks 315 add belt and shoes
315 2x5 335x5 365x4 385 x2 335x5 315 x5 bleh
B reverse lunge bb front rack 135 4x6 each
C1 db CSR 70 5x8
C2 face pull 5x20
D meadley db press lateral raise rear delt raise
20 x 4x20 5 4x10-15 each
E bb ab roll out 3x10
F assult bike tabata 8 20/10 and ten minute cruise
notes
8a-230a work - thats pretty typical
squats leaning forward- saw some tweey birds on the 385 dbl
speed felt ok - shitt knee held up ok- mid back tweaked some where at work
did some pump and fluff- been having problems with my right bicep and shoulder
feeling pretty limited.
I have been a bad participant.
Not only on keeping up on yo people- just training in general
1x weekly makes is what I can manage
work work work - but Im thrilled to be busy.
spent a week with WWE- jacked ass fools running around- all over where I work.
JACKED ass foolsā¦making brock lesner look petite
I worked something like 100 hours or more this past weekend
from thursday thru tuesday
meh I signed up for it.
training 8.24.17
mob stability activation much much much
lunges lunges banded walks and banded lunges
holds stretches etc
A squat bar thru 315 x5 socks - added shoes at 315
315 10x3 added belt somewhere in like set 5
365x3 385x2 meh
B snatch width RDL 2"defficit
135x10 225 4x6
C belt squat 5x10
D bb roll out 5x10
notes-
squat- went for speed vs load- not horrible for not training in a week or so
added shoes- at 315 sleeves at 275 could have lived without shoes-
added belt 5 sets in on 315
deads- more of an RDL- for back hams etc- used straps
belt squat- used a 55 lb kettle bell and an assisted dip/pullup machine
5x10
notes-
could have done another 10 x3 tripples once warm - can do all day.
felt like shit- no training and bad schedule leave me like shit.
had to grip bar with pinkies under- helps my shoudlers allot
my shoulder and bicep - on the right side- wrist - forearm are ffffffed up.
mobility stuffs dislocates lunges face pulls 3x10 of dips
more face pulls- hip crap
A seated box jump 3x3 bw , bw +40 3x3
B squat warm bar to 275x5 socks 315 3x5 amrap x10
C1 complex row x rdl x high pull 135 5x3
D1 ab bb roll out 3x10
D2 face pull 3x many
D3 tricep pushdown 3xmany
notes-
just getting it in
quick and easy
made my stance a big narrower and am putting pinkies under the bar-
seems to halp with shoulder pain
did some other junk
mobility stuffs- dislocates lunge progressions
band stuffs
trap bar x rowing machine
A1 4x 380 x5
A2 4x 500m row
B1 bw dip 5/10
B2TRX face pull 5x many
bb rollouts 4x10-12
notes
trap bar 3 plates and a 25 bar is 60
rowing machine- kept the times under 2:10
dips- progress on this bicep shoulder thing -
ice and tens after
trap bar didnt feel great on this knee
8/5/17
mobility lunges progesssions
shit ton of BPAās dislocates face pulls banded
A squat zero -315 x5 then 335 3x5 cut it off.
B1 CSR 3 plates 4x8-12
B2 incline db tricep crap 25ās 4x 10-12
C assualt bike tabata
D v-ups 3x`15+
notes
knee def feeling like dirt from the barometric shifts today
and past few days
wanted to do an amrap or do 5x5 with 335-
kept it to a smart 3x5.
no dips today- shoulder/bicep felt like dirt
Thanks OG
I like just getting it in.
Id like to pretend I dont put a ton of emphasis on the nubmers
or the times.
Id like to just train with some frequency
work has changed-
I went from doing mostly TV
to doing almost entirely Live Sports TV
most often getting on a plane and doing work elsewhere
Last summer I took a great opportunity
and stayed at one busy busy venue all summer
now I am doing the same thing at a bigger venue-
where I really cant do much else- work wise
Training is crap and sporadic - but that work/life stuff is important too
I have trained maybe 4 times in the past month
work is stupid busy- supposed to slow down in November.
not so sure its happening
training 10.21.17
45 min short session
mobility
pvc at home
a bunch of lunge variations
some banded walks
after some warm ups and some ramping
5 rounds of
5 trap bar dead 3p 330
8 land mine press 35
8 land mine row 45
15 TRX face pulls
8 20/10 assault bike tabata
notes
this was manageable
feeling detrained
shoulder/bicep kept loading low so it felt ok
knee- meh been tight all week.
outer side of my calf wasnt tight and shitty
A trap bar pull 1-3 plates x5 380 x5 400 x 3 425 x2
B Trap bar RDL 240 3x12
C1 CSR 2 p 4x10
C2 db clean and press 25 4x8
D pull down abs - 3x some
notes
feeling de-trained and lame
trap bar - weighs 65 thus the funny numbers
low handles suck the the top sets felt heavy - duh.
trap bar RDL - these are awesome
chest supported row and db cleans -
kept thse super light.
right bicep shoulder what have you is still jacked up.