Monday November 29, 2010
Bench Press
40, 50, 60, 70, 75x3
Seated Row- 10x3
Tricep extension on floor- 30x10x3
Band Face Pull- Avg. x15x3
Easy peasy, lemon squeezy.
Also- rolled the shit out of my vastus lateralis with the pipe and knee pain magically disappeared. Go me
Deload week- not much else went on. Been stressed to the gills trying to get papers and assignments done on time, back at it tomorrow with some push presses and bench.
Monday December 6, 2010
w/u- lots of PVC rolling, squat stretches, dislocates
Strength
Snatch- dead hang.
40-45x10x1
A- Press: 6@9
40, 50, 55x8, 57x7
B- Chinups Bwx6x6
BTN Push Press
50x3, 60x3x3
A: Curls- 40x10, 45x8/6
B: Band Pullapart- 1/2 lightx10x3
C: Overhead Shrugs- 40x10x3
Oh look, the update actually posted. yay
Tuesday December 7, 2010
Strength
PVC roll, squat stretch, hip flexor stretch
Clean- low hang
40, 50, 60, 70, 80x3/3/3
Squat- High Bar, 1ct Pause
60, 70, 80, 90, 100, 110, 120x3/3
Leg Press- 2/3/4/4.5/5 platesx10
Nordic Leg Curl- 4 sets (assisted)
all in all, a good day. Squat seems to be making it’s way back up, only this time without turning everything into a squat morning. Long way to go though
Wednesday December 8, 2010
Bench Press- 6@9
40, 60, 80, 92.5x8, 95x7
1 arm DB Row- 60x10, 80x10/10/10
Dips- Some
Chinups- Less
Getting back close to PR territory…finally.
Thursday December 9, 2010
Snatch
50x3x5
Front Squat
50, 70, 90, 97.5x6, 97.5x9
Friday December 10, 2010
BTN Push Press
40, 60, 70, 75x8, 77.5x7 / 70x3
Btn Pullapart- Lightx15x4
DB Bench Press- 70x10/10/10/10/7
Db Chest Supported Row- 50x10/10/10, 55x10/6
Curls- 35x10x3
Saturday December 11, 2010
Clean- dead hang
60x3x6
Deadlift
70, 120, 140, 160x8, 170x8
Hmmm, so as much fun as it was, I really don’t have time to keep doing 6/wk. Darn. Back onto 4 for the duration of exam week, at least.
Monday December 13, 2010
Strength
Snatch
30, 35, 40, 45, 50, 55, 57.5x0/0/1 / DH- 40x3/3/3
I seem to be getting things dialed in for the squat. Weak as a kitten but at least I’m staying relatively upright (will have to get some video done to confirm.) Hopefully it’ll be quick coming up now.
I realize now the high bar pause for work sets was a mistake. Helps the groove but not having anything more than 50% on my back for a month = bad news bears. 145 felt way too heavy. So it’ll find a home in backoff sets.
Tuesday December 14, 2010
Remedial/Accessory
Calf Raise
Decline Crunch
Ball Shoulder Circumduction
Wrist Roller- Flexion/Extension
External Rotations
Done as a circuit, 4 rounds.
Later on (ie: now) doing neck- yes/no/maybe circuit
Wednesday December 15, 2010
Strength
Press- 6@9
40, 50, 57.5x9 (pr tie), 60x7 / 2ct pause @ eyes 45x6/5
Chinups- BWx6x6 / Bwx6/9/8/4(done later on)
Dips- BWx10 / +20kgx10/10/7
Jeeeeeeesus. I’m not normally one to judge a workout by the “swole factor” afterwards but those 2ct pauses did some very interesting things to my deltoids.
Today was supposed to feature cleans, front squats and some glute stuff, but I’ll get those done tomorrow. Was writing an essay all day and well, I didn’t feel like dying on the roads today.
Thursday December 16, 2010
“Didn’t do this yesterday” session
Clean & Jerk
40, 50, 60, 70, 80, 85, 90, 95 / DH- 70x3, 75x2/3/2
Front Squat
70, 90, 97.5x8- PR, 100x6- PR tie / 2ct pause in hole- 70x3, 80x3/3/2
Later on…
Remedial/Accessory
Wrist Roller
Calf Raise
External Rotations
Knees up Plate Crunch
circuit, 3 rounds.
Friday December 17, 2010
Snatch
work up to 52.5, 55x0
BTN Push Press
50, 70, 77.5x5, 77.5x6
Close Grip Bench Press
70, 70x12, 75x10 / pause 75x5
Bent over Row- 60x10/10/10
Curls
Band Pullapart
Saturday December 18, 2010
Clean
work up to 115- PR / DH 70x3, 80x3
Deadlift
170x8, 180x6
Back Squat (HB)
70, 100, 110x8, 115x6
Leg Press
Natural GHR Negatives
Row- 20s sprint, 20s off x 5 rounds
Thursday December 23, 2010
Snatch
up to 60 / LH- 50x3/3
Back Squat
140x4, 145x3 / HB 70x10, 90x10/10/10/10
Bench Press
97x5x8- Pr tie, 100x7-PR
Face Pull 4x15
Followed by an assortment of machine stuff, went for the pump. No regrets.
Family christmases+ waking up with a fever today = no training lately. Ugh
Wednesday January 5, 2011
Strength
Snatch
up to 52.5 / DH 40x3
Fill- TKE’s
A: Bench Press 3@9
60, 80, 90, 100, 105x4, 105x4 / Pause 90x3/3/3
B: BB Thick Handle Row- 50x10x5
FIll- YTW’s
A: Press- 3@9
40, 50, 60x4, 60x3
B: Chinups- Bwx6/7/7/7
Dips: Bwx15/15/15/10
Curls: 30x8/8/8/8
Thursday January 6, 2011
Strength
Clean
40, 50, 60, 70, 80, 90, 100, 105, 110 / Low Hang 75x3/3
B: Abs/Gripper
Fill- TKE
Squat- 3@9
70, 90, 110, 130, 145x4, 145x5 / Beltless 120x3
Abs/Gripper
Fill- Box Jump
Front Squat- 3@9
70, 90, 100x4, 100x3 / 90x3
B: Abs/Gripper
Fill- Massage Cramping Thighs…
Well, I suppose it’s a good sign that my quads are what’s cramping?
Sunday January 9, 2011
Strength
Dynamic Warmup
Snatch
40, 45, 47.5, 50, 52.5, 55, 60 / LH- 50x3
B: Abs/Gripper
Fill- Squat w/ knee band
Squat- 3@9
70, 100, 120, 130, 147.5x5, 150x3 / 135x3
B: Abs/Gripper
Bench Press- 3@9
70, 90, 100, 105x5, 107.5x3 / Pause 90x3
S.A. DB Row- 30, 40x10/8/8
Monday January 10, 2011
Remedial/Accessory
Neck, External Rotators, Glute Meds, Calves and forearms.
30 min steady state, and 10 min skipping.
Stretch out after
Tuesday January 11, 2011
Clean + Jerk
up to 95, hang + jerk 60x3, 65x3
B: Abs + Gripper. Fill- Squat drill
Front Squat 3@9
60, 80, 100x7, 110x4 / 105x3,3,3
B: Abs/Gripper, Fill- Squat Drill
Press 3@9
40, 50, 60x5, 62.5x3 / 55x3
B: Chinup Bw+10kg x5,5,5,5,4
Leg Press
Dips
Thick Handle Curls
Thursday January 13, 2011
Snatch
up to 60 / 3’s- 50, 52, 55
B: Abs/Gripper
Push Press 3@9
40, 50, 60, 70x5, 72.5x5 / 70x3,3,3
B: Chinup Bwx7,7,7,7,6,5,5
Close Grip Bench Press 6@9
40, 50, 60, 77.5x10, 80x8 / 75x5
Bent over Row- 50x8, 60x8x4
Band Pullapart
EZ Bar Curl
Skipping- 10 min
Stretch out
Friday January 14, 2011
Clean
40, 60, 80, 100, 105, 110, 115xOw.
Missed 115, and the bar decided to say a little Hi hello to my left knee on it’s way down to the floor.
Needless to say, my knee did not appreciate the attention and is currently swollen. Deloading legs this week.